By Allyson Kramer from VegNews

Similar to traditional Asian noodles, spring veggies star in this delightful dish.

Fresh snow peas, scallions, sprouts, and carrots combine with tofu and noodles for a fresh, fragrant version of the classic stir fry. Fried or smoked tofu can easily be found in Asian supermarkets, but if you can’t find either, feel free to leave the tofu out.

Serves 4 to 6

Ingredients:

For the noodles:
1 8-ounce package thick white rice noodles, cooked, drained
Salt, to taste
Sesame oil, to taste

For the dressing:
1/4 cup water
1 tablespoon gluten-free soy sauce
3 tablespoons creamy nut butter
1 teaspoon grated ginger
1/2 tablespoon Sriracha
Zest of 1 lime

For the stir fry:
1 15-ounce package fried or smoked tofu
1 cup unsalted roasted peanuts
2-1/2 tablespoons sesame oil, divided
1/2 cup snow peas, strings removed
3/4 cup chopped asparagus
2 medium carrots, sliced into coins
1/4 cup soybean sprouts
1/3 cup scallions, chopped
3/4 cup fresh broccoli florets

Method:

1. In a medium bowl, add noodles, salt lightly, and drizzle with a touch of sesame oil.
2. For the dressing, in a medium bowl whisk together all ingredients. Coat noodles with dressing until evenly coated.
3. In a large frying pan over medium-high heat, toss together tofu, peanuts, and 1 tablespoon of sesame oil and sauté until browned, about 7 minutes. Set aside. Add remaining sesame oil, snow peas, asparagus, carrots, sprouts, scallions, and broccoli and sauté, stirring often, until vegetables are brightly colored and slightly tender. Combine veggies with tofu and peanut mixture.
4. To serve, divide noodles evenly among serving bowls and top with veggies, tofu, and peanuts. Serve hot.

Ramps are also called wild leeks or onions and are a lot like a scallion. You can tell the difference in the market by their “flag” tops. They’re cheap, flavorful and versatile. A little goes a long way. So if you don’t like garlic or onions – you may want to scale ‘em back in this recipe. This recipe is from Meet the Shannons.

Ingredients:

1 16oz package of your favorite small to medium shaped pasta (we recommend using Lumachine – a small shell shaped tube pasta that’ll fill with the pesto but mini shells or orecchiette would also be great)

1 14oz can Garbanzo Beans, rinsed and drained

8-10 Asparagus Spears, cut diagonally into 2-3 pieces about 3 inches long

Pesto

1 1/2 cup Raw Spinach

2-3 Ramps (if you can’t find ramps – you can use leeks or green onions. It won’t be the same but it will be similar.)

1/4 cup Fresh Basil Leaves

1/3 cup Lemon Juice

1 teaspoon Lemon Peel, grated

2 tablespoons Olive Oil

2 tablespoons White Wine

1 tablespoon Bragg’s Liquid Amino Acids

2 tablespoons Nutritional Yeast

1 teaspoon Red Pepper Flakes

Pinch of Celery Seed

1 teaspoon Crushed Black Peppercorns

1 clove Garlic, minced

2 tablespoons Pumpkin Seeds, hulled

Method
Prepare your pasta following the directions on the package. When your pasta shows the first signs of becoming tender, toss your asparagus and garbanzo beans in with your pasta to cook.

While your pasta, beans and asparagus are cooking, make your pesto. In your loyal food processor, toss in the remaining ingredients except the garlic and pumpkin seeds and puree into a thin sauce.

Once your pasta is tender, drain and return to the original pot. Using a large spoon, mix your pesto, garlic and pumpkin seeds into your warm pasta.

I like to use penne pasta in this recipe, but any bite-sized pasta will work well. This dish is best if eaten immediately after prepared since the sauce may begin to turn brown if made in advance. Use gluten-free pasta to make this gluten-free. From Nut Butter Universe by Robin Robertson. ©2013 Robin Robertson. Used by permission from Vegan Heritage Press.

Nut Butter Universe is a culinary treasure filled with creative ways to make luscious, protein-rich recipes for breakfast, lunch, dinner, dessert, and snacks. Fill out this form for a chance to win. Winners will be announced May 20.

Ingredients

• 12 to 16 ounces penne pasta
• 1 1/2 cups small broccoli florets
• 1 small carrot, thinly sliced
• 1 small zucchini or yellow squash, cut into 1/4-inch dice
• 1/2 cup raw cashews, soaked overnight and drained
• 2 garlic cloves, crushed
• 1 cup hot vegetable broth or water, or more if needed
• 1 to 2 ripe Hass avocados, halved and pitted
• 2 scallions, chopped
• 2 tablespoons lemon juice
• 1/2 teaspoon salt
• ground black pepper
• Plain unsweetened almond milk, if needed
• 1 cup grape tomatoes, halved lengthwise
• 1/3 cup chopped fresh basil leaves or parsley
• Whole fresh basil leaves, for garnish

Method

Cook the penne in a large pot of salted boiling water, stirring occasionally, until it is tender, about 10 minutes. About 5 minutes before the pasta is cooked, add the broccoli and carrots. About 2 minutes before the pasta is cooked, add the zucchini. Drain the cooked pasta and vegetables well and return to the pot. While the pasta is cooking, combine the drained cashews, garlic, and broth in a high-speed blender or food processor. Process until smooth and well blended. Peel and pit the avocado and add it to the food processor along with the scallions, lemon juice, salt, and pepper to taste. Process until smooth and creamy. For a thinner sauce, add some almond milk, if needed. For a thicker sauce, add additional avocado. Taste and adjust the seasonings, if needed. Add the sauce to the pot containing the drained cooked pasta and vegetables. Add the tomatoes and chopped basil and toss gently to combine. Serve immediately, garnished with the whole basil leaves.

Strawberry Vanilla Coconut roll from Cinnaholic

Yes, those are serious issues. But it’s time to have fun! Consider adopting some of these ideas:

• Try a new veg restaurant once a month or once a week.
• Try Vegan Before Six like New York Times writer Mark Bittman, then eat whatever you want for dinner.
• Ask a friend, partner or co-worker to take the 30 Day Vegan Challenge with you. Better yet, get a group of your best friends together!
• Do Meatless Mondays and have each member of the household take a Monday a month to cook. Try new recipes or get take out from vegetarian restaurants.
• Treat yourself to vegan cupcakes or cinnamon rolls once in a while.
• Go to the ballpark and get a veggie dog with that beer you keep spilling all over.
• Host a vegan potluck with your friends, your neighbors, or your coworkers to try new recipes and products.

We hope you’ll continue to eat more and more plant-strong foods. Every time you order a veggie burger instead of a beef burger you are making a difference—for your health and the planet. Keep trying new foods and restaurants, spread the word to your friends, and give yourself a huge pat on the back for all that you just accomplished.

Thank you and see you this afternoon!

Your Oakland Veg Week Team

P.S. Join us today at the Grand Finale celebration. Robert Dorsey III will be doing a cooking demo. There will be tons of food to sample and the weather is going to be amazing. Hope to see you there!

Keep it going!

Here are some great online resources to help you stay motivated and well-fed all year long:

• Sign up for HSUS’s free Meatless Monday recipes
• Order a free Guide to Cruelty Free Eating from Vegan Outreach
• Sign up for Jack Norris’s vegan nutrition blog
• Join Bay Area Vegetarians
• Check out the Two Week Vegan Meal Plans from PETA
• Meet the Shannons, Post Punk Kitchen, Fat Free Vegan, Compassion Over Killing, and VegNews all have great recipes blogs with free, delicious, healthy meal ideas to keep you inspired.

Samples from ecoVegan from OVW 2012

The Oakland Veg Week 2013 Grand Finale Party is from 1-3 p.m. at the Lake Merritt Sail Boat House. This gorgeous space has windows overlooking the lake, plenty of parking (paid parking right outside), and … treats! We’ve got tons of delicious free samples for you. Have you tried Zachary’s vegan deep dish pizza, Donna’s Tamales, Yogi’s Cooking, and Genuto yet? You will Sunday! Plus there are door prizes and goody bags. Health Coach Michelle Dwyer will be on hand to answer your nutrition questions. And Oakland’s own Chef Robert Dorsey III will demonstrate how to prepare delicious and exotic, yet simple plant-strong foods that will debunk misconceptions about vegan cooking.

Make a day of it: Go to Whole Foods in the morning to stock up on fresh fruits and veggies and see a cooking class by Katelin Mae and Trish O’Keefe. Get some Peet’s coffee and a vegan muffin on Lakeshore. Buy your vegan snacks for the upcoming week at Trader Joe’s. Walk around the lake—it’s a flat, beautiful 3 mile trail filled with joggers and walkers. After the party, eat out to celebrate your accomplishment (if you have room left)!

Eating veg on the go

We love to eat healthy plant-strong food, and we love to travel. A conflict? Thankfully, no! Check out HappyCow.net and the VegOut iPhone app for a worldwide guide to vegan food. Eat your way through South America, Italy, Spain, and India! Find vegan eats in Vermont or health food stores in the Hamptons. Plan ahead by packing extra vegan energy bars. We like BumbleBars and GoMacro. You have just joined an exploding international movement. Every day there are more blogs, Yelp reviews, and vegan restaurants popping up all over the world. Just a few minutes on the internet and you’ll be packing your bags to explore all the meat-free fare the world has to offer.

Your Oakland Veg Week Team

Fridays always feel good…but today you can really celebrate. You’re finishing up a great week of helping animals, helping your health, and helping the Earth. Thank you so much! Did you know that over 700 local folks are taking the pledge with you? And did you know that Mayor Jean Quan of Oakland took the pledge and will be celebrating with us on Sunday? Oakland is so great! Your friends can still sign up and do meat-free Friday, Saturday and Sunday! Ask them to join you for a plant-strong brunch after your Saturday run around the lake.

We have two phenomenal events tomorrow. They’re both booked solid (we weren’t kidding about making reservations early!) but you can still check out the websites for Animal Place and Chef Miyoko Schinner so you can join their next events. Perhaps you can do this while sipping on an almond milk latte and nibbling on a vegan scone at Timeless Coffee Roasters on Piedmont.

We hope very much that you’ll join us tonight at Kitchener or Off the Grid and make reservations today to eat out this weekend at one of the participating restaurants. We are so fortunate to be surrounded by incredible restaurants in Oakland—and many of them are putting extra effort into making delicious Oakland Veg Week specials. Some of our OVW volunteers used to work in the restaurant business and they remember how hard that business is. Since local chefs are cooking special meat-free foods for us, we need to show them some support! Grab a few friends, drool over this list, and have a great time! It’s not often that you can do something great just by eating at a restaurant. We’ve been eating out every day this week…our next meal is going to be at La Borinqueña, so stop by and say hello if you get the chance! Those tamale plates look AMAZING.

Tamale plate from La Borinqueña

For those of you who like to cook at home, don’t forget our recipes and resources. The Puttanesca in a Pinch recipe is a crowd pleaser, and can be ready in minutes. Here’s a quick tip for an easy, but tasty lunch: Spread canned refried beans on fresh corn tortillas. Heat for 30 seconds in the microwave. Top with your favorite salsa. Done! Delicious flavor, no cholesterol, little or no fat (try the fat-free beans!), lots of protein and vitamins.

See you on the town tonight!

Your Oakland Veg Week Team

P.S. Don’t forget, Sunday’s the Grand Finale party. Join us to celebrate all you’ve done this week.

Recipe: 20-minute chili

Happy Healthy Thursday!

You’re more than halfway there. How’s it going? If you can’t find a veg replacement for your favorite meal, please let us know! And please keep posting your great photos, restaurant reviews, and recipes to Oakland Veg Week Facebook page!

When you’re done with that, we need you to be serious for a minute. Don’t worry—it will be quick!

Please click around this website and this blog. You’ll want to bookmark them both. Check out the parts about being a meat-free athlete, about having and raising veg kids, and protein. You can eat an unhealthy diet with lots of meat (fries and milkshakes!), or totally meat-free (fries and vegan milk shakes!). This is a good time to brush up on nutrition basics so you can feel your best from here on out!

For instance, did you know that adding vitamin C to meals that are high in iron (with spinach, beans, or oats) increases plant iron absorption similar to that of iron from meat? So if you’re worried about iron, drink some orange juice with your meal of 20 minute chili or coconut-creamed spinach. How easy is that?

Okay that’s enough seriousness. Time for more fun stuff!

If you haven’t eaten at The Olde Depot you need to change your plans and get there ASAP. Trust us on this one! Traditional salted Bavarian pretzels, “chicken” tacos, barbecue “beef” sliders, and a huge selection of artisan beers…all vegan! And did you see that Chop Bar is offering a special menu for Veg Week? We’re definitely checking that out!

If that’s not enough, check out the Friday night Oakland Veg Week events. Food trucks, pop-up markets, beautiful Oakland Museum of California, and great people…we’ll see you there!

Your Oakland Veg Week team

We’ve got a superstar touching down in Oakland tomorrow night. Check out Paul Shapiro talking with CNN’s Jane Velez-Mitchell about Meatless Monday.  Here’s an op-ed he penned for the Oakland Tribune. Paul runs the most effective farm animal protection department for the nation’s largest animal protection organization. His team passed Prop 2, The Prevention of Farm Animal Cruelty Act, in California in 2008 and has persuaded some of the nation’s largest and most powerful corporations to improve the welfare of animals in their supply chains. He’s been featured in The New York Times and The Wall Street Journal.

Please join us—for free—tomorrow night at 7:00 to hear Paul speak. Bring your questions, a notebook to take notes, and an appetite so you can eat out at a participating Oakland Veg Week restaurant afterwards. We’re thinking of trying Homeroom (vegan mac and cheese with soyrizo this week!) or Vo’s (their yellow curry is *amazing*).

Food tips for Veg Week: Snack Attack!

Who doesn’t love to snack? And who doesn’t feel bad about it? And…who isn’t worried about finding meat-free snacks? That’s right. Pretty much all of us! Oakland Veg volunteer Alex Bury was really nervous about giving up meat when she went vegan 18 years ago. A classically trained chef, she was used to eating everything from veal to foie gras to all the heavy cream in between! What was she going to eat when she got the 3 p.m. munchies?

In less than a week she was laughing at herself. She had been so worried about change—any change—that she had only focused on what she couldn’t have. Once she started actually doing the veggie thing, she realized that most snacks are already veg and there were lots of things she could have! Carrots and hummus. Chips and salsa. Bananas and apples. Peanut butter and jelly sandwiches. Pretzels. Triscuits.  Dark chocolate. Bagels.

She had to change a few things—she got soymilk ice cream bars to replace frozen dairy treats, and she replaced cheese and crackers with dairy-free cheese and Tofurky sandwiches.

Tofurky sandwich from Merritt Station

What she hadn’t predicted was the weight loss…even though she was still snacking and never feeling hungry, she had cut back on the fat and calories by eliminating things like dairy products and turkey slices. Now that’s the way to snack!

Hummus is available in almost every grocery store (we love Cedar’s), but it’s also a cinch to make. Here’s a great, easy recipe. Have a tub on hand to keep you eating healthfully when you start craving not-so-good for you snacks.

If you’re a snacker too, and you’re worried about giving up your favorite foods, take some time to explore your favorite grocery store. Stock up on vegan versions of what you’re eating now. You’ll find out that a lot of your snacks are already vegan, and those that aren’t will be easy to replace. Enjoy!

Your Oakland Veg Week Team

Chef Alex Bury

Hello and Happy Tuesday!

Hope you had a great Meatless Monday dinner last night, whether you cooked it from scratch or went out to an Oakland restaurant. Please share your success stories! Post a delicious recipe or restaurant review to the Oakland Veg Facebook page.

Tomorrow night we’ll have a cooking class at the big, gorgeous Whole Foods Market Oakland. This is a beginner’s class. If you’re new to veg cooking (or you’re new to any cooking), you’ll like this class! We’ll kick things off with a store tour at 6:00 so you can find out where to get nutritional yeast and soymilk. Then we’ll cook (and taste!) at 7:00.

One of the things we’ll taste in that class and learn how to prepare is tofu scramble. A lot of people get stuck on breakfast when they think about eating less meat. We can’t get past bacon and eggs, but really, how often do we sit down to eat like thatl? Maybe once a week, right? Breakfast is actually one of the simplest meals to make meat-free!

When you want to splurge on a Sunday morning, you can make pancakes, waffles, French toast, or the tofu scramble we’ll make in the class. For busy weekday mornings, try: oatmeal, bagels and dairy-free cream cheese, toast with peanut butter, almond butter, jam, and/or non-dairy butter, breakfast burritos from the freezer case, and donuts!

Make breakfast your favorite meal for a week and see what happens.

Of course we’re still going to leave room for dinner…because Italian Colors is doing another Veg Week menu! Last year this restaurant was one of the most popular. Make time for some serious decadence—you won’t regret it.

How are you doing with your veg shopping and eating, now that Veg Week has started? Do you have any questions? Do you need restaurant advice? Let us know.

Thanks for joining this great week.

Your Oakland Veg Week Team

If you haven’t tried Mezze on Lakeshore you’ve been missing out. We’re already fans, so we were thrilled when they said they would offer additional veg options for Veg Week. Homemade pommes frites (gourmet French fries), a great wine list, killer cocktails, and a scrumptious wild mushroom risotto. Hungry yet?

And get this: While you’re sitting there nibbling, imbibing, relaxing, and laughing, you’ll be helping the planet heal for Earth Day. For real! In fact, a study by Carnegie Mellon University concluded that we’d do more good for the planet by eating meat-free one day a week than by buying all of our food locally.

There are lots of ways to help the environment, but the easiest (and most delicious) is to simply choose a rice and bean burrito instead of pork carnitas (or Chipotle’s new Sofritas), a veggie burger instead of a cow burger, or rich coconut milk for your coffee instead of cow’s milk. Here’s how you’ll be helping with by choosing chips and guacamole instead of chicken wings:

• Animal agriculture is responsible for nearly one-fifth of human-induced greenhouse gas emissions and is recognized by the Food and Agriculture Organization of the United Nations as one of the “top two or three most significant contributors to the most serious environmental problems, at every scale from local to global.”
• Pasture expansion for farm animals is a key driver of deforestation, especially in Latin America.
• Worldwide, more land is used to raise and feed farm animals than for any other purpose. More than 97 percent of soymeal and 60 percent of the barley and corn produced globally are fed to farm animals.
• According to the Sierra Club, if Americans reduced our meat consumption by just 20 percent, it’d have the same environmental benefit as everyone switching from a standard sedan to a hybrid vehicle.

So kick back, enjoy your Earth Day/Meatless Monday dinner tonight, and…THANK YOU. Thanks for caring and thanks for doing something positive!

Tomorrow night is one of our feature presentations. Colleen Patrick-Goudreau, The Compassionate Cook, is an author and educator dedicated to empowering people to make informed food choices. She’s fun, inspiring, well-versed in veg eating and cooking, and a great resource. Bring your questions.

Happy Earth Day!

Your Oakland Veg Week Team