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Last week I ordered 12 cans of ackee for $99.99 from a site I discovered. Their contact information is at the end of this article. Shipping and handling is free, and it arrived in only 3 days via USPS. The company is based in Florida, so I suspected they might be growing ackee there. The tin clearly states it is the produce of Haiti. Because it is grown and packaged in earthquake ravaged Haiti, it makes me feel good that buying products like this from their country might help their economy out. One can only hope.
If you are not familiar with ackee, it is the national fruit of Jamaica. It was introduced to the Island by the British about 300 years ago. It is native to West Africa. The fruit is cooked as if it were a vegetable - in fact it is often cooked with another fruit - tomato. It is my favorite breakfast, second only to Scrambled Tofu. What does it taste like? Sorry, I can't help you there, it doesn't resemble the taste of anything I know of, so it is indescribable. It does look like scrambled eggs, but that's only because it is yellow. All I can say is that ackee is very delicious.
Typically, Jamaicans will eat ackee with saltfish. In fact, the national dish of Jamaica is, you got it, Ackee and Saltfish. But we vegetarians omit the fish and just eat the ackee. It is delicious on its own.
Here is my recipe on how to make ackee.
What you need:
1 tin of ackee
1 medium to large onion
2 tomato's (or tomato puree as substitute)
Thyme (preferably powdered)
some garlic (optional)
*black pepper
*salt to taste
(*about 1/2 teaspoon - you can add more later to suit your taste)
First open the tin of ackee and drain the water out. Chop up the onions and fry them until almost brown. Now throw in the chopped up tomatoes and stir, cover over medium heat and let them get soft (about 3 min). Put in the garlic (optional), half teaspoon of thyme, about half teaspoon black pepper and salt. Now toss in the ackee. Stir it up over medium heat and let simmer for about 3-5 minutes.
I eat ackee with bread, roti or I sometimes fry up potatoes to eat with it.
My mum sometimes treats me by sending ackee from Florida. I believe she gets it for $16 a tin. I live in California, and the closest place to buy Jamaican ackee is in Oakland, and I think the going price is $26/tin. So right off the bat this place is much more economical - $99.99 for 12 cans (with free shipping and handling) so it works out to be $8.33 per can.
But what about taste and texture? This can be subjective, but to me the taste is very similar to what I am accustomed to. Texture-wise there is a noticeable difference. This ackee is more firmer and thus I am inclined to think it might be more fresher. I'm no expert on ackee, but those are my final thoughts.
My cousin Mikey lives in Boca Raton and he is a bona fide expert on ackee. I will post his final judgement when he gets around to sampling this ackee.
The following Recipes were presented at WORLD VEG FESTIVAL Saturday, October 3, 2009 by Jesse Miner a Natural Chef trained at Bauman College in Oakland, interned at Millennium Restaurant in San Francisco, serves as a columnist for VegNews magazine, and presently works as a private chef. Contact information: website: 650-274- 8089 or www.chefjesseminer.com
Tantalizing Tempeh: Grilled Tempeh Skewers
Makes 10 skewers
Ingredients
10 bamboo skewers, soaked for 30 minutes in water
16 oz. tempeh, cubed
1 yellow onion, 3/4"diced
2 red bell peppers, 3/4" diced
2 peaches, 3/4"diced
1 1/2 cup Spicy Peanut Sauce
Steps
1. Steam tempeh for 20 minutes covered in a steamer basket over boiling water. Steaming removes tempeh’s bitter taste and partially cooks it, shortening time needed on the grill.
2. Heat up grill to medium-high heat.
3. On each bamboo skewer, alternate ingredients, leaving 1-2 inches free on both ends. Baste each completed skewer with a layer of peanut sauce on all sides.
4. Place skewers on grill for 7-8 minutes, until grill marks have formed. Turn over and grill other side for 7-8 minutes. Leave grill open throughout cooking to avoid higher heat that can quickly burn your skewers.
5. Spoon extra peanut sauce over cooked skewers
Spicy Peanut Sauce (Makes 1 1/2 cups)
Ingredients
1/2 cup natural creamy peanut butter
2 tablespoons maple syrup
2 tablespoons soy sauce
2 tablespoons rice vinegar‘
2 teaspoons ginger, minced
1 clove garlic, minced
1/2cup water
1 teaspoon Sriracha chili sauce, or to taste
Steps
1. In a medium sized bowl, mix peanut butter through garlic together.
2. Slowly whisk in water until a sauce consistency has been reached (think bbq sauce thickness).
3. Add chili sauce to desired spiciness.
1 12-ounce package fresh cranberries, trimmed
1 cup cranberry juice cocktail
1/2 cup sugar
What You Do:
1. In a large, heavy, non-aluminum saucepan, combine the ingredients and bring to a boil. Turn the heat to medium and cook about 10 minutes, or until the cranberries have popped open. Skim off any foam.
2. Cool and place in a serving dish. Cover and refrigerate until serving time.
This hearty comfort stew features fresh pumpkin, carrots, parsnips, bell peppers and other delicious vegetables that provide vitamins, minerals, fiber and key nutrients. Delivering great taste and abundant nutrition, it's a colorful, satisfying stew that's easy to throw together. Serve this autumn favorite over rice or couscous. Can't find pumpkin? Butternut squash works great too.
1. Heat oil in large pot over medium heat.
2. Add onion, carrot, parsnip, celery, bell pepper and garlic; cook until softened, 4-5 minutes.
3. Stir in flour and curry powder and mix until well combined; while stirring, slowly pour in vegetable stock; add pumpkin and sage and bring stew to a simmer.
4. Gently simmer until vegetables are tender, about 10 minutes.
5. Mix in peas and heat through; season with salt and pepper and serve.
Find this and more delicious recipes, visit www.GoDairyFree.org!
Creamy Broccoli Soup
Winter is the perfect time to enjoy hearty soups and stews. This simple soup
is adapted from a recipe of vegan cookbook author, Nava Atlas (see book
section below). The vegetables, beans and soymilk team up for a satisfying dish
that’s loaded with vitamins, minerals, and micronutrients. It’s also a great
source of cholesterol-free protein and fiber. If you're feeling adventurous,
use this as a basic recipe and enhance its flavor with carrots or your
favorite veggies.
Ingredients:
1 ½ Tbs. vegetable oil
1 onion, coarsely chopped
2-3 broccoli crowns, coarsely chopped
1 vegetable bouillon cube (1 Tbs. powder)
1 15-oz. can white northern beans*, drained & rinsed
Soy or rice milk, as needed (about 2 cups)
1/2 tsp. dried dill
salt & pepper (to taste)
*Also works well with cannellini beans or 1 14-oz tub soft tofu.
Directions:
Heat oil in large pot and add onion; sauté over medium heat until golden,
about 5 minutes.
Add broccoli, bouillon cube, and 2 cups water; cover and simmer until
broccoli is tender but not overcooked, about 8-10 minutes.
Transfer mixture in saucepan to food processor and add beans (Note: be very
careful because heat from mixture will build up in the food processor; be
sure to hold the top on securely with two hands); puree until smooth, then
transfer back to saucepan.
Add enough soy or rice milk to give the soup a medium-thick consistency; stir
in dill and season with salt and pepper.
Cook over very low heat for 5 minutes, then serve.
Find this and other great recipes at www.VegKitchen.com!
Soup is on! It's cold, it's raining, and it's time for soup. This Eastern European inspired brew could be served alongside a thick slice of black bread, and washed down with a flask of vodka for authenticity's sake, but it works just fine on its own, too. Break out your Dostoyevsky Kafka, and Bulgakov, and enjoy a homey night in with this savory soup.
Serves 6
What You Need:
1 ounce dried porcini mushrooms, soaked in hot water for 20 minutes
1 tablespoon olive oil
1 yellow onion, chopped
1 carrot, grated
1 cup barley
5 cups water or mushroom stock
Salt and freshly ground black pepper
1 tablespoon fresh dill, minced
What You Do:
1. Remove the porcini mushrooms from the soaking liquid, reserving the water. Thinly slice the porcinis and return to the soaking liquid. Set aside.
2. Heat the oil in a large saucepan over medium heat. Add the onion and carrot and cook until soft and lightly caramelized, about 7 minutes. Add the barley and water, and season to taste with salt and pepper. Simmer for 20 minutes.
3. Add the reserved mushrooms and soaking liquid plus half the dill. Cook until the barley is tender, about 10 minutes longer. Serve hot, garnished with the remaining dill.
As far as we're concerned, the holidays are essentially two months of non-stop baking. For all the cookies, cakes, and whoopie pies that come tumbling out of your oven this season, a top-notch topping is definitely in order. This rich, decadent buttercream, courtesy of our Dairy-Free Desserts maven Beverly Lynn Bennett, is literally the icing on the cake for holiday baking. Not sure which sweets to whip up? We might just have a suggestion or two in our fancy new Holiday Cookie Collection!
Frosts two 8-inch layer cakes
What You Need:
2/3 cup non-hydrogenated margarine
4 cups powdered sugar
1/4 cup almond milk
2 teaspoons vanilla
What You Do:
In a large bowl, beat margarine with an electric mixer for 30 seconds. With beaters moving, slowly add powdered sugar, almond milk, and vanilla and beat for 2 to 3 minutes until light and fluffy. Scrape down the sides of the bowl and beat an additional 30 seconds.
1 package silken tofu 8 ounces non-dairy cream cheese 1/2 cup brown sugar 1 teaspoon vanilla 4 teaspoons lime zest, divided Juice of 3 limes 2 teaspoons agar agar flakes 1 prepared pie crust 1-1/2 cups non-dairy whipped cream
What You Do:
1. Preheat oven to 350 degrees. In a food processor, combine tofu, cream cheese, brown sugar, vanilla, 3 teaspoons lime zest, and lime juice until smooth. Add agar agar and blend for about 1 minute.
2. Add tofu mixture to pie crust and bake about 30 minutes. Turn off the oven, and allow to sit in the oven for another 40 minutes. Remove from oven and allow to cool, then top with non-dairy whipped cream. Sprinkle remaining lime zest and serve.
More Food News! What's Cooking on VegNews.com: Sweet Potato Cake Café VegNews: Happy 500th Post + Crazy Giveaway! This Week's Must-Have: Maple Leaf Cookies This Just In: Tasty Chocolate Truffles Press Pass: The Conscious Cook Launch Party! Featurette: Veg-Friendly Fast Food VegNews TV: Key Lime Cheesecake How-To! BONUS: Get an advanced copy of our Veggie Awards Issue!
Here's a festive dish that's sure to make an impression. Acorn squash is oven poached then stuffed with savory spinach and pecans. It makes a beautiful centerpiece or savory side for a Gentle Thanksgiving meal. This simple dish provides vibrant color and great taste in addition to good nutrition and healthy fiber.
Ingredients:
3 small acorn squash 1 cup celery, chopped 3 green onions, chopped 1 lb. fresh spinach, chopped 6 Tbs. dry breadcrumbs 2 Tbs. pecans, chopped salt & pepper (to taste)
Directions:
1. Cut squash in half and discard seeds. 2. Place squash, cut side down, in 15"x10"x1" baking pan; fill with hot water to a depth of ½". 3. Bake, uncovered, at 350° F for 40 minutes. 4. Meanwhile, in a skillet, saute celery and onions in water until tender; add spinach and season with salt and pepper to taste; cook and stir until spinach is wilted. 5. In a bowl, combine bread crumbs and pecans. 6. Drain water from baking pan; turn squash cut side up. 7. Stuff with spinach mixture; sprinkle crumb mixture over top. 8. Bake 15 minutes longer or until squash is tender.
Find this recipe here and for more great Thanksgiving recipes, visit www.VegWeb.com!
Here's an animal-friendly spin on a classic American side dish. This casserole is made with soymilk, rather than heavy cream, which allows for the same rich taste minus the cholesterol. It's really simple and really delicious. Keep this recipe in mind when planning your Thanksgiving menu!
Ingredients:
1 can French cut green beans, drained
1½ canisters vegan French fried onions
1½ cups plain unsweetened soymilk
1 cube vegetable bouillon
2-3 Tbs. cornstarch mixed with 2-3 Tbs. cold water
½ medium onion, diced
1 carrot, diced
¾ cup chopped mushrooms (button, crimini, or portabella)
½ Tbs. vegetable oil
½ tsp. each of garlic, salt, pepper, basil, oregano, sage, marjoram, thyme (to taste)
Autumn brings a colorful change of season and colder weather. Start your day with a warm, hearty breakfast made with fresh, seasonable apples. In addition to tasting great, apples are rich in health-promoting antioxidants. They are also an excellent source of fiber, potassium, and vitamins A and C. So take advantage of plentiful apples... use them in pies, breads, salads, sliced and dipped in sauces, or eat them whole. They're a healthy choice anytime of year.
Ingredients:
1 ½ cup soy, grain, or nut milk
1 ½ cup water
1 ½ cup old-fashioned oats
1 cup chopped apple (approximately 1/4" cubes)
2 Tbs. raisins
2 Tbs. pecans, chopped (optional)
2 Tbs. brown sugar
½ tsp. cinnamon
Directions:
1. In a medium saucepan, bring (soy, grain, or nut) milk and water to a boil.
2. Stir in remaining ingredients and cook until thick.
3. Cover, let stand a few minutes, and enjoy. Serves 2-3.
For this and other fun vegan recipes, visit www.VegWeb.com!
Eating lots of fruits, vegetables, nuts, beans and whole grains is an effective way to ward off kidney stones, according to a study appearing in an upcoming issue of the Journal of the American Society Nephrology.
Researchers collected information from people enrolled in three clinical studies: the Health Professionals Follow-up Study (45,821 men followed for 18 years), the Nurses' Health Study I (94,108 older women followed for 18 years) and the Nurses' Health Study II (101,837 younger women followed for 14 years). Each participant was scored based on eight components of a DASH (Dietary Approaches to Stop Hypertension) style diet: high intake of fruits, vegetables, nuts and legumes, and whole grains and low intake of salt, sweetened beverages, and red and processed meats. People with higher DASH scores consumed more calcium, potassium, magnesium, oxalate, and vitamin C and less sodium.
In each study, those with the highest DASH scores were between 40% and 45% less likely to develop kidney stones than those with the lowest DASH scores; reduction of kidney stone risk was independent of age, body size, fluid intake, and other factors.
Since many medications used to treat kidney stones have unpleasant side effects, adopting a plant-based diet to prevent them is a better alternative.
Here's a recipe that is sure to help you fight disease and stay healthy. Its ingredients are loaded with vitamins, minerals, and antioxidants, as well as fiber and omega 3. Everything from the brown rice to the sunflower seeds offers health-promoting benefits. Try this recipe using organic ingredients. You can also add fresh sweet corn when available - the kids will love it!
Ingredients:
1 cup brown rice, uncooked (2 cups, cooked)
1 sweet onion, diced
1 zucchini, diced
1 red, orange or yellow bell pepper, diced
1 tomato, diced
1 avocado, peeled & cubed
1-2 shiitake mushrooms, diced
¼ cup sunflower seeds (toasted or raw)
1-2 Tbs. virgin coconut oil
Seasonings of your choice (salt, pepper, onion powder, garlic powder; any combination of herbs & spices)
Directions:
1. Cook rice according to package instructions (about 45 minutes).
2. Keep all vegetables raw and serve on rice, or saute the veggies gently as follows:
3. Heat up about a tablespoonful of coconut oil in a large skillet.
4. Saute onions for a couple of minutes, then add mushrooms, zucchini, peppers & tomatoes.
5. Sprinkle with seasoning and saute a few more minutes until vegetables are a little softer (keep them in the pan until rice is ready).
6. When rice is ready, add to the skillet with the vegetables and mix thoroughly.
7. Serve desired portions of the mixture on a plate and top with avocado and sunflower seeds.
For this and other great vegan recipes, visit www.EvolvingWellness.com!
A new study out of Georgetown University has found that a vegan diet not only controls diabetes, but reverses it! Diabetes is a disease that interferes with the body's ability to produce and use insulin. Almost 8% of Americans have diabetes.
Researchers examined differences in diets, comparing a high-fiber, low-fat, vegan diet and the more commonly used American Dietetic Association (ADA) Diet. Results confirmed that a low-fat vegan diet can have a positive impact. The vegan group saw a 59% greater decrease in their fasting blood sugar levels and needed less medication to control their blood sugars while the ADA group needed as much medicine as before. Vegans also lost twice as much weight on average as the ADA group. Finally, cholesterol levels were lower in the vegan group.
Similar results were reported by Neal D. Barnard, M.D. and his colleagues which concluded that a low-fat vegan diet improves glycemic control and cardiovascular risk factors in individuals with type 2 diabetes. Likewise, in a 2006 study published in the journal Diabetes Care, 43% of people with type 2 diabetes who ate a low-fat vegan diet reduced a need for diabetes medications.
1 15-ounce can pumpkin purée 1/2 cup maple syrup 1/2 cup olive oil 2 teaspoons vanilla 1/2 cup firm tofu, mashed 1-1/2 cups all-purpose flour 1-1/2 cups whole-wheat flour 1 tablespoon + 2 teaspoons baking powder 1 teaspoon cinnamon 1/2 teaspoon sea salt 1/2 teaspoon ground cloves 1 cup dried cranberries
What You Do:
1. Preheat oven to 350 degrees. Lightly grease a 12-cup muffin tin, or line with paper liners.
2. In a large bowl, mix pumpkin purée, maple syrup, olive oil, vanilla, and tofu. In a separate bowl, sift all-purpose flour, whole-wheat flour, baking powder, cinnamon, sea salt, and cloves. Add dry ingredients to the pumpkin mixture and stir until just combined. Fold in dried cranberries.
3. Spoon mixture into prepared muffin tin. Bake for 20 to 25 minutes, or until toothpick inserted comes out clean.
Hearty, homey, and totally delicious, these beans are a perfect answer to the over-asked question of how vegetarians get our protein. Serve up a bowl of the beans that gave Boston its nickname with a traditional side of brown bread, or get creative and use them to top your next baked potato. No matter how you serve them, these beans will warm you from the inside out.
Serves 4
What You Need:
1 tablespoon canola oil 1 onion, chopped 1/3 cup molasses 2 tablespoons light-brown sugar 1/3 cup tomato purée 2 tablespoons Dijon mustard 1/2 teaspoon salt 1/4 cup water 2 (15-ounce) cans navy beans, drained and rinsed 1/2 teaspoon liquid smoke
What You Do:
1. Preheat the oven to 350 degrees. In a skillet over medium heat, heat the canola oil and add the onion. Cover, and cook until soft, about 10 minutes. Remove from heat and set aside.
2. In a large baking dish, combine the molasses, brown sugar, tomato purée, mustard, salt, and water. Add the cooked onions, beans, and liquid smoke, stirring to combine.
3. Cover dish and bake for 30 minutes, then uncover and bake 15 minutes longer.
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