Photo: photo by elizabethboy

Foraging, or searching for food, is one of the oldest of human activities. Though we have found more complex ways to assemble a meal, foraging remains relevant today for anyone interested in cheap, locally-sourced, food.

Warning: Foraging Can Be Dangerous

You should not eat any plant, nut, or mushroom you find while foraging unless you are 100% certain of the item’s identification. It’s a good idea to compare your specimen to all similar plants, especially toxic varieties, as well. With that said, foraging can be a perfectly safe and enjoyable activity if you take the time to learn the basics.

Get to Know Your Flora

The first step to foraging is also one of its greatest benefits: You must develop an intimate knowledge of your local flora. Picking up a field guide specific to your area, like one of the Peterson Field Guide series, is a good place to begin. Study what edible plants grow naturally in your area and during what seasons. Once you know what’s out there, you can begin studying the unique characteristics of each plant so you will be able to identify them in the field.

This is not as easy at it may seem. It’s a good idea to seek assistance from someone with experience. Getting started with a mentor is the fastest, safest, way to begin foraging.

Once you’ve done some research, it’s time to search for food.

Photo: photo by ciordia

Head Into the Field

Depending on the season and where you are looking, there is a wide range of edible plants waiting to be discovered. One important thing to remember is that many edible and medicinal plants taste bitter or otherwise unappealing and are only meant to be eaten in emergency and survival situations. Instead of heading out in search of anything and everything you have studied in your field guide, pick one or two things you really want to find.

When looking for plants, remember to stay away from places that are frequently sprayed with pesticides, like railroad tracks and roads, and always wash what you find before eating. When you find something, don’t be greedy: Leave some behind for the animals, birds, and other foragers.

Survival expert Ray Mears gives an excellent demonstration of foraging in the wild in this video:

Head Into the Neighborhood

Foraging is not limited to wild and rural areas. Many urban neighborhoods have fruit, nuts, and other edibles literally waiting to be plucked by pedestrians. Fallen Fruit is an organization that advocates planting an edible urban landscape. They also maintain maps of “public fruit,” or trees whose branches extend off of public property to overhang sidewalks, parks, and other public areas. The fruit growing on these branches can be harvested by anyone so its just a matter of finding the trees.

Find out more about urban foraging and the Fallen Fruit project in this video.

Further Reading

Foraging and plant identification is an art that takes years to master. For a more thorough introduction, try When Technology Fails, Revised and Expanded, by Matthew Stein . Some other classic books about foraging and plant identification include Identifying and Harvesting Edible and Medicinal Plants in Wild (and Not So Wild) Places, by Steve Brill, and The Forager’s Harvest: A Guide to Identifying, Harvesting, and Preparing Edible Wild Plants, by Samual Thayer.

Also, check out this excellent introduction video from the How To Forge:

A world of free, local, food is waiting just outside your doors, so don’t wait: Reap the harvest today.

Community Connection

Interested in other ways you can be doing things DIY? Check out our Life interview with Matthew Stein to learn more about preparedness.

Feature photo by nickherber. Photo above courtesy of Gary Vaynerchuk.

It started with gentle sobs during the car ride to and from work. Like many of us in 9 to 5’s, Gary Vaynerchuk dreaded going to work.

“I hated it,” Vaynerchuk said. “When I first started working in the [wine industry] I cried everyday. But one day it clicked for me; I saw people collecting wine the same way they collected baseball cards I was selling on the weekends. I decided to make myself into an expert and let my natural marketing ability take over.”

And take over it did. Soon after Vaynerchuk began uploading his now wildly popular video blogs on his personal site, Vaynerchuk’s internet presence skyrocketed into the web stratosphere, eventually landing him appearances on mainstream programs like The Conan O’Brian Show.

“In 2006 I saw what was happening in video with people like Ze Frank and Rocketboom and I got very excited with the potential for a social web,” Vaynerchuk said. “I knew [video blogging] would give me an opportunity to connect with consumers in a different way [so] I started sharing some of my business and social media ideas on my personal blog. People really liked it so I stuck with it.”

Now a web sensation and the first ever Social Media Sommelier, Vaynerchuk releases regular video blogs that cover topics from wine recommendations to business advice to tips on happiness.

Photo by Couche Tard

(MT): With the economy being what it is today, not everyone can afford, or even is willing to afford, that fancy-shmancy bottle of wine. What are the top three budget bottles you recommend for people to drown themselves in for 2009?

I prefer to recommend regions rather than specific bottles. Check out wines from Portugal, especially the Douro region. We’ve also seen great value out of Malbec and Torrontes from Argentina, and Sauvignon Blanc from Chile.

(MT): When we’re pressed for cash, sometimes it’s a choice between eating or drinking. If we hit up fast food joints, we can have both! What are your wine recommendations that best accommodate our favorite fast food?

With a Whopper, I’m thinking Red Zinfandel. On a budget you can produce that experience with a Primitivo from Italy, Primitivo being a relative of Zin. With that Wendy’s Chili, I have to go with Albarino from Spain. Zippy acidity to pair with that little bit of spice. Filet-o-Fish? How about a Macon? Crisper and easier to pair with food than a California Chardonnay, you can get a decent white Burgundy for under 12 or 15 bones.

(MT): Are there any wines you’d recommend with our favorite snack foods?

With Cheez-its I think Sancerre could be an interesting play. These Sauvignon Blanc wines from the Loire Valley in France have minerality and sometimes a little saline quality that I’d like with the salty crackers. With potato chips I’m thinking about Viognier. The floral elements of the wine might play very nicely with greasy potato chips. With Cheetos or Doritos I’d look for a Spanish red. Tempranillo based wines, especially a Ribera del Duero, with all that seductive up-front fruit to combat the bold flavors of the snack.

(MT): Do you currently have a favorite (or a few favorite) bottle(s) of wine? Do tell!

Not really, every wine is a different experience and I rarely bring home more than one bottle of anything. My favorite category and something I think is totally under appreciated in America is Champagne and sparkling wine.

(MT): And how doe you like to enjoy your wine?

With family and friends!

For all wine aficionados, fans, and newcomers, Vaynerchuk emphasizes trusting your own palate.

“The most important [thing is] to keep and open mind and try new things,” Vaynerchuk said. “There are so many traditional rules about pairing this with that, and so much of it is ridiculous. Wines will change with foods, and your experience of the food will change with different wines. Expand your palate by trying different things, and forget about the traditional rules!”

Remember, the point of wine is to enhance your gestation experience, so go with your own personal preferences and let your taste buds make your libation decisions!


COMMUNITY CONNECTION

Are you a beginning oenophile? Check out Craig Martin’s classic article, “How to Drink Wine Like a Pro” for tips about getting started in the world of wine.

Photo: Brendita21

The Other Raw Fish Dish

Cooking raw fish in citrus juice is at the heart of one of South America’s most popular dishes, Ceviche. This centuries old technique uses the acid from lime/lemon juice to cure or ‘cook’ the fish. Often served as a starter or a light lunch, it’s a refreshing and tasty meal and renowned as a very good hangover cure (first hand experience also confirms this).

Ceviche has many different forms across Latin America and the Caribbean and each country has its own distinctive take using local ingredients. They all involve either fish, shellfish, squid or octopus being marinated in either lemon or lime juice.

In Ecuador and Peru, the shellfish is seared for 20-30 seconds in order to intensify and improve the flavour before marinating. It is then served with toasted corn or sweet potato. In Panama, ceviche is served with crackers or little pastry shells called “canastitas”. In Mexico, it often is accompanied by tacos and guacamole.

Photo: thousandflavors

Important Cooking Tips

1) The one most important factor to remember is that you must use fresh ingredients.
2) Ceviche needs to be made and eaten the same day.
3) Bear in mind what fresh fish is readily available; look for what is in season.
4) Buy your fish from a reputable source. Your local fishmonger or fish counter knows more about their own produce and will know what’s best. Do not risk making ceviche with pre-packaged fish.
5) Always use a non-reactive (i.e. not metal) bowl/dish so that you avoid any metallic after taste.
6) Don’t over-marinade the fish. If left for longer than 4 hours, the acidity will overpower the dish.

Photo: GerberBabyTalk

Mexican-style Fish Ceviche – 4 servings

400g of firm, fresh fish fillets (snapper, sea bass, halibut), cut into slices on the diagonal
50ml cup of freshly squeezed lime juice (2-3 limes)
50ml cup of freshly squeezed lemon juice (2 lemons)
1/2 purple onion, finely diced
3-4 freshly peeled, seeded, and chopped tomatoes
1 jalapeño, seeded and finely diced
2 tbsp fresh coriander/cilantro, chopped finely
Salt, pepper and Tabasco to taste

Put the slices of fish in a glass/non-reactive dish. Mix together the juices, onion, tomatoes and jalapeño and pour this over the fish, ensuring it is covered. Put some cling film over the dish and refrigerate for 2-3 hours. Season to taste with salt, pepper and Tabasco and serve with warm tacos, tostadas or tortilla chips.

Photo: rudygiron

Ecuadorian-style Shrimp Ceviche – 4 servings

150ml orange juice
100ml freshly squeezed lime juice (4-5 limes)
50ml tomato juice/passata
500g shrimp, peeled and cleaned
1 large fresh tomato, peeled and seeded
2 jalapeño peppers, roasted peeled and seeded
2 red peppers, roasted peeled and seeded
1/2 white onion
Sugar, salt and Tabasco to taste

Grill the tomato, peppers and onion under a high heat until they are blackened. Put them into a plastic bag and when cooled, remove the skins. Sear the shrimp in a frying pan / grill over a high heat for 20-30 seconds. Plunge into cold water.

Blend together the roasted vegetables with the juices (orange, lime and tomato) and pour the sauce over the drained shrimp in a freezer-proof container. Cover and chill for 25-30 mins in the freezer. Serve with toasted corn or ‘chifles’ (plantain chips) and a green salad.

You’ve probably heard the word thrown around to represent a large mix of various elements - a smörgåsbord of features, a smörgåsbord of activities, etc.

Well, this Swedish word traditionally refers to a buffet-style spread of small dishes – mostly cold with a few hot plates.

From mounds of herring and salmon to various cold salads and meats, some of the usual suspects have been identified below.

Mustard herring, tomato herring, pickled herring…you name it. As long as condiments exist, you’ll find some form of herring doused or drenched in them.





If the taste of herring overpowers you, dig into alternative plates of smoked, poached, baked, or pinwheeled salmon that’s always available.





Move over leafy greens, cold salads such as red beet salad, pea salad, and mushroom salad regularly make appearances.





Various pâtés, terrines, and cold meats such as dried ham and smoked lamb provide a welcome change from seafood.





For the die-hard carnivores amongst us, roast beef, pork, and sometimes reindeer meat are offered to appease meat eaters.





A smörgåsbord without shellfish? Heresy!





Ketchup? Fries? Not here. Side dishes include yellow almond potatoes, roe, and black caviar…the cheap kind.





And of course, if it’s got a crust and is filled with either almond paste, marzipan, or vanilla sauce, you’ll find it at the dessert table.


Photos by Lola Akinmade.

The chile pasilla is my favorite, a deep, dark purple the color of intense grief or memory. It is wrinkled and weathered, a mirror of the aged face of the woman who hands me my change and my chile and says, per Oaxacan custom, “Que te vaya bien,”

The chile pasilla rests atop a bouquet of squash blossoms, whose airy, floral looks—delicate orange and green lilies–betray the hearty vegetable flavor they take on when sautéed in oil.

I’ve always thought squash flowers were embarrassingly sexual vegetables. They start out innocently enough, small bodies fanning demurely into star-shaped flowers, but the second they hit the heat of the pan they give way entirely, losing form and caving to the oil, until they are limp and languid. Their pistons remain crunchy, but the rest of the flower goes soft.

The still virginal squash flowers cover up a layer of moss green and bumpy avocados, gently prodded between fingertips for ripeness. The avocados jostle guayabas, small Mexican guavas with a flavor like a yellow exclamation mark.

The guayabas rest gently beside the cecina enchilada, thinly sliced pork that has been rubbed with chile. All—cecina, guayabas, avocados, squash flowers, chile pasilla– are sided by a wall of tortillas. The tortillas are warm and keeling over a bit, emitting moist fumes with a faint starchy smell.

This is my dinner. Chile pasilla soaked until it is soft once more (memory and grief released) and ground into an earthy, smoky, salsa. Squash flowers tossed into the pan to lust and wither. Avocados cut cleanly in halves and sliced into crescents. Cecina fried, letting off waves of rich, red, animal smells, the spiced enchilada rub creeping up into one’s nose. Guayabas blended to make thick, acidic margaritas, the type that make your eyes squint and your tongue ache a bit before the sweetness and alcohol kick in.

This process—the journey round the market, the jostle of vegetables in the bag, the feel of warm tortilla flesh pressed into one’s hand, the slicing through soft avocado, the colors and smells blurring in the pan, the smoke of the pasilla cutting through the nose-watering spice of the pork, is the evocation of place.

It is Oaxaca conjured through a handful of ingredients, an hour in front of the stove, a half-hour of chewing and laughing and exclaiming.

If I cannot be Mexican (for as much as I love the heavy r’s and spiked sentences of Spanish, the land here, the people, I still have a streak of undeniable Americannness that prevents full assimilation) I can literally get the country in my blood.

And perhaps the piquant jalapenos soaked in white vinegar and the cups of crunchy hominy with mayonnaise fuel not only my ability to walk and breathe and think, but also the tingle I get down my spine passing a church whose religion I’ve never practiced, the nostalgia I feel walking past the bright fading walls of a city I did not grow up in, the surge of longing that grips me when I go running on the dusty soil of a foreign country.

Salman Rushdie writes in Midnight’s Children of the way in which a character cooks her lust, her hatred, her bitterness, her passion into the dishes she prepares for her family. I still remember that novel when I am hovering over a simmering pan of softened vegetables, sprinkling them with cumin, fanning them onto tortillas.

Not simply eating, but cooking is an intimate and sometimes perilous (the love affairs that emerge from a steamy kitchen and all those heady flavors, the tossing and turning of North American stomachs confronted with distant spices) affair with a particular place and its people.

Which brings me to the point—even if you have never hovered with longing before the spice racks in the grocery store, or rhapsodized about the possibilities of a chayote, you might be surprised by the sense of connectedness you get from spending a little time with local ingredients in a local (hostel or hotel included) kitchen.

Think of the vegetables and breads and spices as an extension of the landscapes and the personalities you encounter and hope to develop relationships with. What better way to feel and come to know a place than to eat it?

This includes eating it from a distance—I remember finding Chinese Five Spice in an American grocery store and nearly gnawing away at the cap to get to the delirious smells of star anise and allspice. I made myself a stir-fry of heavily anise-infused vegetables and could almost make out the cluttered noises of rickshaws and bicycles passing in the dry air of Beijing.

All of this means that, in that sometimes maddening and occasionally gratifying quest to feel connected to a specific place on Earth, sometimes the best thing to do is poise oneself over a pan of local flavors, inhale, indulge, and let the food guide you.

Photo above by Breno Peck

1. Acai

Hailing from the Amazon rainforest, Acai berries are so rich in antioxidants you’d need to drink 20 times as much wine to match a single serving. They contain high levels of Omega fatty acids and amino acids.

2. Green Tea

Green tea is rich in an anti-oxidant known as epigallocatechin gallate (EGCG). Studies show that EGCG inhibits cancer cell growth cells, and can be effective in lowering LDL cholesterol levels, as well as inhibiting the abnormal formation of blood clots. Other types of teas, while still providing health benefits, do not contain EGCG.

3. Beans

From green beans to kidney beans, there is no bean that is not a superstar in your diet. I know, it’s kind of cheating to encompass all beans as number three on the list, but what’s a health nut to do when all beans are good for the body?

An amazing source of fiber, beans are high in iron, manganese, and protein. Combine kidney beans, black beans, and white beans to make a three bean salad! Add lima beans to your soup! Use pinto beans in your chili!

4. Tuna

An extremely nutritious food, tuna is chock full of protein, Vitamin B, and Omega-3 fatty acids. Whether canned or fresh, tuna makes a solid contribution to your personal health.

When buying fresh tuna, be sure to use a trusted grocer or one that has a strong reputation for having a frequent supply of fresh fish.

5. Quinoa

This South American grains is sacred to the native peoples of the Andean mountains. Quinoa is high in protein, essential amino acids, and dietary fiber. Include them in your salad or as a gluten-free alternative to your meal. It cooks up quickly and is easy to digest.

6. Olive oil

Want shinier hair? Healthier skin? Consuming olive oil may be just the thing you need. From protecting people from heart disease to helping them regulate their cholesterol, olive oil is a must to include in your diet.

Be sure to purchase extra virgin olive oil as it is the safest to consume and contains the highest amounts of polyphenol antioxidants.

Photo above by Nate Steiner

7. Oatmeal

Did you know that oats contain soluble fiber, a cholesterol blasting ninja? And lower cholesterol levels mean lower risks of cardiovascular disease and stroke.

Start the day off with a yummy, hot bowl of oatmeal. Just chill on the sugar. Try maple syrup, molasses, or agave nectar instead.

8. Blueberries

Rich in vitamins, blueberries help lower cholesterol as well as help fight against cognitive decline.

Like the skins on grapes, blueberry skins contain flavonols that are not only great for your health, but also inhibit the development of cancer cells.

9. Mushrooms

Nature’s little umbrellas, mushrooms are high in fiber and vitamins like riboflavin and ascorbic acid. Bake ‘em, sautee ‘em, grill ‘em: mushrooms make an excellent and delicious addition to your meals!

10. Soy

As a complete source of protein, soy is the foundation of vegetarian food and beverages. But did you know that the soybean also contains loads of Omega-3 fatty acids?

11. Alfalfa sprouts

Though it tastes like grass, this superfood is loaded with antioxidants, vitamins, and other essential nutrients. Worried about your cholesterol? Want to fight osteoporosis? Have high blood pressure? Incorporating alfalfa sprouts into your diet is like injecting a huge does of life force into your body.

Photo above by SteveC

12. Ginger

More a medicinal aid than a superfood, ginger is nevertheless an ingredient you want to incorporate into your diet. This root helps digestion, reduces nausea, and even stimulates blood circulation, which helps remove toxins from the body.

In addition to all that, ginger is a direct anti-inflammatory. Throw it in a dish when you’re feeling under the weather. It’s a great, natural way to relieve symptoms and boost the immune system.

13. Salmon

Salmon tops the list of fish that is good for you. High in protein, Omega-3 fatty acids, Vitamin D, and good cholesterol, salmon helps prevent strokes and heart attacks. Just remember to stick to the wild Alaskan salmon.

14. Yogurt

With frozen yogurt making a huge comeback, this product is fast becoming near and dear to people’s hearts. It’s no surprise, as yogurt contains large amounts of friendly bacteria that do everything from help your digestion to protect you from infection.

It’s good for your bones, good for your immune system, and good for your body’s fat burning ability. But watch out: most yogurt products also have tons of sugar and unfortunately, sugar is not good for you.

15. Bananas

Ever wonder why people claim a sports drink and a banana as the ultimate hangover cure? That’s because bananas are the best source of potassium.

Potassium is an important electrolyte your body needs, especially after going big at the bars. In addition to adding potassium to the body, bananas increase the body’s absorption of calcium and help protect against stomach ulcers.

16. Bell peppers

High in Vitamins C and A, bell peppers are a fantastic, crispy treat for your body. Whether green, yellow, red, or orange, bell peppers are all rich in antioxidants which offer a wide array of health benefits. Dice ‘em to put in a salad! Slice ‘em to add to your curry!

17. Barley

In addition to its fantastic fiber content, barley contains niacin, which protects your cardiovascular system. Like other whole grains that are low in fat, saturated fat, and cholesterol, barley helps reduce the incidence of heart disease, certain cancers, and even Type 2 Diabetes.

Photo above by sean dreilinger

18. Papaya

This tasty fruit is brimming with Vitamin C and a great source of folate and potassium. It helps you maintain cardiovascular health and fight colon cancer. Some of the antioxidant nutrients in papaya also have anti-inflammatory effects.

I remember as a kid, I would always have papaya-milk smoothies in the summers. They are refreshing and nutritious!

19. Tomatoes

The premier source of lycopene, tomatoes, and all tomato products, are protective against a growing list of cancers. Included in that list are colon, prostate, pancreatic, and breast cancers. Tomatoes are also high in antioxidants.

20. Walnuts

Like many other superfoods, walnuts are an important source of Omega-3 fatty acids as well as other monounsaturated fats. Eating just four walnuts a day significantly increases your Omega-3 levels. Plus, walnuts make a great, crunchy addition to any dish or desert!

21. Avocado

In addition to being a good source of monounsaturated fats, avocados are high in folate, a nutrient that plays an important role in protecting you from cardiovascular disease or stroke. Just one cup contains 23% of the daily value for folate. So get the chips and make some guac!

22. Spinach

The classic superfood, spinach is filled to the brim with antioxidants, cancer-fighting agents, Iron, and Vitamin K. From protecting you from cancer to keeping your bones in tip-top shape, spinach does it all. Popeye was on to something.

23. Kale

A leafy, green vegetable that contains enormous amounts of Vitamins A, C, and K, kale has more nutritional value for fewer calories than almost all other foods. It’s inexpensive and because it’s easy to grow, you can find it at your local grocer’s all year round. It’s also a great source of fiber and calcium.

Photo above by Zed.Cat

24. Chocolate

Nature’s aphrodisiac, chocolate is full of flavonoids, which are the antioxidants that protect the body from damage done by free radicals. Lower cholesterol, lower blood pressure, and heart disease prevention are just some of the benefits of antioxidants.

Chocolate also contains the anti-depressant serotonin. No wonder eating chocolate always makes you feel better! Try and shoot for dark chocolate though, as it contains lesser amounts of sugar and milk fat and higher amounts of antioxidants. Don’t even ask about white chocolate.

Here’s to a happy and healthy 2009!

Feature photo by sonicwalker. Photo above by maureen_sill.

There are dozens of reasons to eat vegan (a diet excluding all animal products including eggs and dairy). You love animals; wish to shrink your carbon footprint, or seek a healthier diet. But are any of these reasons going to cook you a tasty and filling dinner tonight?

If you’re all lost in the supermarket when it comes to cooking compassionately then memorize the following article…or perhaps just read along, get psyched to do a little shopping and take to heart that building a vegan kitchen is a lifelong experience.

1. Take Stock

Before turning the kitchen into a mean-vegan-cooking machine, step back and look at what’s already there. You already may possess a small ransom in herbs and spices, a bottle of good olive oil or a chef’s knife (from mom or former roommate) hiding in the cutlery drawer. Toss old milk cartons to make room for delicious non-dairy milks (soy, almond or rice to start).

It’s time to develop the habit of label reading, starting with what’s in the cupboards. Pass on any opened non-vegan mixes, chips or cookies to your friends and donate unopened goods such as meaty soups or mac n’ cheese boxes to a food pantry.

Photo by KRob2005.

2. Pack it with Protein

Canned beans, vital wheat gluten, nuts and whole grains all are excellent sources of protein that can be readily stashed. You’ll never feel amiss for something in the “center” of the plate with a batch of homemade baked falafel or chickpea patties. Walnuts and cashews are delicious ground and sprinkled on pasta or vegan pizza.

There’s a whole world of vegan “dairy” to laden those refrigerator shelves with. Vegan cheeses can be hit or miss so ask for recommendations online or from vegan friends. Vegan yogurts are improving every day, with even soy-free varieties made with coconut milk!

3. Friendly Fats

At last, some good news: fats can be good for you, providing they’re minimally processed veggie fats such as canola, avocado and extra virgin olive oil. A healthy fat collection should include omega 3 fatty-acid staples like flax seed oil and hemp seed oil for heart and brain happiness (keeps skin and hair gorgeous too).

Unprocessed coconut oil is no longer a bad guy in the healthy fat scene. Enjoy unrefined coconut oil’s tropical fragrance in Indian curries or chocolate desserts.

4. Beyond the Pepper Shaker

Herbs and spices play a key role in delicious vegan cooking. Thyme and oregano are favorites in not just pasta sauce but also on potatoes or rubbed onto olive oil slathered flat bread.

Lemon pepper makes everything taste amazing, from popcorn to pumpkin soup. Look to traditional spice blends beyond our boarders, such as harissa, za’atar and Jamaican curry powder.

And no vegan pantry is complete without nutritional yeast! Nutritional yeast (not to be confused with Brewer’s yeast) lends a savory, full-bodied and dare say cheesy flavor when sprinkled on warm foods. It gravitates toward popcorn but it’s just at home sprinkled on pasta, rice, mashed potatoes or used to spike satisfying meatless gravy.

Photo by val’sphotos.

5. Did I Mention Vegetables?

Yeah, those. It’s surprising how many vegheads avoid the obvious. Veggies provide flavor, fiber, vitamins and even some protein! Old warhorses like broccoli become extraordinary when sautéed with olive oil, garlic and sprinkle of lemon.

Ban boiling altogether and embrace the wonders of roasting veggies instead (brushed with oil and herbs); string beans; carrots; Brussels sprouts and even cauliflower become mouthwatering. Don’t toss out that grill just because meat is off the menu: asparagus, eggplant, tomatoes and even pre-cooked potatoes love a good grilling.

6. Comfort & Convenience. Even Vegans Like That

There are days when the idea of cooking after an endless work day will make you cry. Vegan comfort foods, found in supermarkets or gourmet/natural markets everywhere, are here to stop those tears. Some favorites: “California” style veggie burgers made with whole grains, dairy-free ravioli, bean & veggie burritos, cheeseless pizzas, veggie rice bowls and pastas of all kinds.

Nothing in the ‘fridge except leftover rice or quinoa? A little oil, scallions and chopped veggies transform forgotten grain into great fried rice.

7. A Bowl of Fruit, Really

Fresh, seasonal fruit made readily available will make a difference in the quality of your snacking throughout the day. In the fall reach for local apples, pears and easy-to-peel Clementine oranges.

Summer brings boatloads of tender nectarines and plums. Bananas do their dance of deliciousness year-round. Keep your eyes peeled in the spring and early summer for those antioxidant-bursting berries like raspberries, strawberries and blueberries.

Photo by VeganWarrior.

8. Tofu, Tempeh, Seitan and You

Do not fear the soybean. Soy is an excellent, affordable and common source of high quality protein. The key is balance: alternate soy-based meals with those using beans or nuts. Tofu and tempeh (a tasty fermented soy food) are long-standing vegetarian favorites.

Seitan, made from wheat protein, is non-soy contender with a meat-like chewiness that’s dreamy grilled or pan-fried like a steak.

9. Come Fry with Me: Get the Gear

Still cooking with that burned non-stick pan from your college years? Do yourself a favor and splurge on a cast-iron skillet, a high-quality non-stick pan (not all are created equal!) and a lidded soup pot with a heavy base.

Quality utensils complete the picture; look for wooden and silicon long handled spoons, spatulas and tongs. And even if you never whip up a batch of vegan peanut butter oatmeal cookies with chocolate chips (and why not after eating all your vegetables?), good cookie sheets will prove essential for roasting and baking a variety of foods.

10. Hire a Guide

A guide could simply be a great cookbook (check your favorite online book purveyor for reader favorites) or spending time with your favorite vegan who loves to cook. The Internet is a virtual buffet of vegan recipes, so seek out blogs and websites that make your tummy rumble.

I’ve been baiting you with hearty vegan eats throughout this article, so if you’re hungry, ready to hit the kitchen and not sure where to start then it’s time to get yourself a guide!

Photo by xybermatthew. Feature photo: jblyberg.

Maybe you’re ambitious and want to try your cooking skills for a crowd this Thanksgiving? if so, a couple of whole turkey recipes are included here as well.

Let’s begin with a few tips.

Turkeys are really oversized chickens. So if you can cook chicken, you can cook turkey, too.

Whole turkeys available at supermarkets generally weigh between 10 and 25 pounds. Those weighing less than 20 pounds are usually hens. Other than weight, there is no difference in taste between toms (more than 20 pounds) and hens.

“Organic”, “free-range”, “natural” or “minimally processed” turkeys have been held frozen for several weeks. “Fresh” turkeys are kept in for much less time, so they will taste significantly better than frozen. Photo by Francisco Collazo

Some turkey terminology:

• Self-Basting Turkeys: These have been injected with broth or vegetable oil or butter plus seasoning to enhance flavor and increase moistness.
• Wild Turkeys: Are quite different from the common supermarket ones. Hens are about 5 to 7 pounds, and toms are from 9 to 12 pounds. The meat is usually darker, just like a goose.
• To obtain a tender and juicy roasted turkey, the breast needs to be cooked to an internal temperature NOT greater than 165F, and the legs must be cooked to 175-180F.
• You can get 10 to 25 one-pound servings out of a turkey.

Now that you’ve got the turkey basics under your belt, here are five recipes I’ve developed inspired by spice combinations from around the world that will liven up your bird.

Photo by Julie Schwietert

ROAST TURKEY- CRIOLLO STYLE

Makes 10 servings.

Ingredients:

• 13 lb./5.90 kg whole turkey
• 1Tb. Salt, or to taste
• 1 Tb. ground black pepper
• 2 onions, peeled and quartered
• 5 fl oz clarified butter
• 12 to 15 parsley stems
• 1 tsp. fresh oregano
• 1 tsp. cumin
• 12 oz mirepoix*
• 40 oz chicken stock, hot
• 5 garlic cloves
• 4 bay leaves
• Flour (3-5 Tb.)

For the Mirepoix:

Mirepoix is an aromatic vegetable combination that provides a subtle and pleasant background flavor.

• 2 parts onion
• 1 part celery or leek
• 1 part carrot

(dice all ingredients finely)

Preparation:

• Defrost turkey. Mix the salt, pepper, garlic, oregano, cumin, and parsley; then season the cavity of the turkey with the mixture. Place onions and bay leaves inside the cavity.
• Rub the skin with the clarified butter, and truss with twine.
• Place the turkey, breast side up, on a rack on a roasting pan.
• Prepare the mirepoix and scatter around the bottom of the turkey. Pour half of the broth around the bottom of the pan as well.
• Roast at 350F/177C for 3 hours, basting from time to time.
• Remove turkey from the roasting pan and allow it to rest.
• Place the roasting pan on the stove and cook the liquid and the mirepoix until the mirepoix is brown and the fat is clear. Strain all but 1 fl oz. of the fat.
• Add the flour to the liquid and cook it for 3 to 2 min. Whisk it until smooth.
• Simmer the gravy for 20-30 min. until it reaches the desired consistency and flavor. Separate the grease and adjust seasoning with salt and pepper. Strain through a fine mesh sieve. Carve the turkey in portions and serve it with the pan gravy.
• Remove turkey from the roasting pan and allow it to rest.

Photo by ninjapoodles

PAN-SMOKED TURKEY BREAST

Makes 10 servings.

Ingredients:

• 10 turkey breasts
• 1 tsp salt
• ½ tsp ground black pepper
• Wood chips
• Marinade
• 12 oz white balsamic vinegar
• 4 oz white wine
• 2 oz minced shallots
• 3 tsp minced garlic

Preparation:

• Rinse the turkey breasts, pat dry, season with salt and pepper. Place the turkey breasts in a shallow pan.
• Combine the ingredients for the marinade and pour over the turkey breast, turning to coat evenly. Marinate, cover in the refrigerator for 3 hours or up to overnight.
• Place the turkey breast on a rack over lightly dampened hardwood chips.
• Cover tightly and heat in a 450F/232C oven until the smell of the smoke is apparent, 6 to 8 minutes.
• Smoke for 3 minutes from that point. Then transfer the turkey breasts to a baking pan and finish baking (without smoke) in a 350F/177C oven until cooked through (165F/74C), 10 to 12 minutes more.

I recommend that the pan smoked turkey breasts be served with mixed green salad (arugula, spinach, alfalfa).to compensate and balance flavor.

BRAISED TURKEY THIGHS WITH OLIVES

Makes 4-5 servings.

Ingredients:

• 3 pounds boneless, skinless turkey thighs
• ¼ cup olive oil
• 4 cloves garlic
• 1 cup chopped onions
• ¼ cup chopped sun-dried tomatoes (drained if oil-packed)
• 1 tablespoon chopped fresh rosemary, or dried, crumbled
• 1 cup chicken stock
• 1 cup of port, sherry, or madeira
• 1½ cups sliced pitted Kalamata or other brine-cured black olives
• 1 jalapeno pepper seeded and finely chopped

Preparation:

• Roast the garlic and peel it.
• Place oil in a Dutch oven. Add the turkey thighs and brown them on all sides.
• Stir in all the ingredients (except the chicken stock, the olives and the wine) and cook for 3 minutes at medium heat.
• Add the chicken stock, olives, and wine; cover and simmer over low flame for 2 hours or until tender.
• Add water if needed.
• Remove from heat and add salt and pepper to taste.
• Chop scallions and garnish.

*I recommend that this dish be served with mashed potatoes & butternut squash.

Photo by Benimoto

ORANGE-GINGER TURKEY

Makes 15 servings.

Ingredients:

• 20 lb/9 kg whole Turkey
• 1Tb. salt
• 1Tb. white pepper
• 7 oz. clarified butter
• 2 onions
• 6 garlic cloves
• 2 Tb. fresh ground ginger
• 3 Tb. lime juice
• 1 cup finely chopped celery
• 1 cup finely chopped parsnip
• 20 oz. chicken stock/turkey stock
• 30 oz. orange juice
• 3 Tb. flour
• 1 Tb. honey
• 1 Tb. red flake pepper (optional)

Preparation:

• Defrost turkey. Season the cavity of the turkey with salt, pepper and garlic. Place onions inside the cavity.
• Rub the skin with the clarified butter, and truss with twine.

• Place the turkey, breast side up, on a rack on a roasting pan.

• Combine all of the remaining ingredients except the celery and parsnip, and pour on the turkey.

• Roast at 350F/177C for 31/2 hours, basting from time to time.
• Scatter the celery and parsnip around the turkey and continue to roast for 30-40 min, until the thigh meat registers an internal temperature of 180F/82C.

• Remove turkey from the roasting pan and allow it to rest.

• Place the roasting pan on the stove and cook until the celery and parsnip are slightly browned and the fat is clear. Strain all but 1 fl oz. of the fat.

• Add the flour and cook for 2 to 3 min. Whisk until smooth.
• Simmer the gravy for 20-30 min. until it reaches the desired consistency and flavor. Separate the grease and adjust seasoning with salt and pepper. Strain through a fine mesh sieve. Carve the turkey in portions and serve it with the pan gravy.

• Garnish each portion with green scallions.

*I recommend serving with stemmed jasmine rice or noodles.

BBQ TURKEY LEGS

Makes 6-8 servings

Ingredients:

• 6 whole turkey legs
• 2 cloves of garlic
• 1tb crushed whole pepper
• 1 cup orange juice
• 1 cup soy sauce
• ½tb five-spice powder
• 1tb honey or brown sugar

Preparation:

• Rinse and towel dry the legs.
• Mix /blend the ingredients. Pour ¾ of the blend on turkey legs and let it rest for 3 hours in refrigerator.
• Set oven at 350F/177C and cook for 40-50 minutes. Turning them in between to cook it evenly.
• Pour the rest of the sauce and cook it for another 20 minutes or until the leg inner temperature reads 175-180F.

*I recommend to be served with stir- fried Chinese vegetables, such as bok choy, mushrooms, cornichons, and snow peas.