It’s hard to beat eggs and dairy when it comes to a fast, easy, filling, and nourishing meal. Both are among the top sources of protein for vegetarians, with eggs clocking in at 7 grams and dairy ranging anywhere from 8 grams (1% milk) to a whopping 17 grams per serving (Greek yogurt).
Eggs and dairy play another vital role in a vegetarian diet. They are good sources of vitamin B12, an essential vitamin the body uses to build red blood cells and the body’s nervous system. B12 cannot be found in any plant-based foods (except for trace amounts in seaweed), which means that vegans on egg- and dairy-free diets often don’t get enough of the nutrient without consuming fortified foods like nutritional yeast, nondairy milk, and cereal or taking supplements. To add to the B12 issue, as we get older, our bodies have a harder time absorbing the vitamin, meaning we need to get more of it. One large egg provides about 18 percent of the recommended daily intake of B12, while a cup of cottage cheese or nonfat yogurt supplies almost 58 percent.
Nutrition requirements aside, there are lots of delicious ways to work eggs and dairy into your meals without going overboard on fat or cholesterol (the two downsides to the food groups). Just be sure that when you do, you choose humane, sustainable sources that focus on animal welfare and protecting the environment.
NOTE: For those who don’t eat eggs and/or dairy, there are substitution resources on page 147 at the end of this chapter.
THE INCREDIBLE, EDIBLE EGG
In addition to being a good source of vitamin B12, eggs are loaded with protein and vitamin D, plus hard-to-get choline, a nutrient that is essential for healthy cell function. Egg yolks are also rich in lutein and zeaxanthin, antioxidants that help maintain eye health.
BUYER’S GUIDE TO EGGS
KNOW YOUR LABELS
FREE RANGE
This generally means that hens have access to the outdoors, but it does not guarantee they roam freely. Commercially raised hens can be as many as 10,000 to a barn, and the door is just a door. They are often uncaged within the barns, but still very crowded.
CERTIFIED ORGANIC
Eggs with a USDA Organic seal must come from hens fed an organic vegetarian diet, free of antibiotics and pesticides. It is worth noting, however, that chickens are not naturally vegetarian—they love bugs—but it would be more difficult to qualify as organic if there were any animal parts in their feed.
OMEGA-3 ENRICHED
Feed has higher levels of omega-3 fatty acids than usual. If hens are barn-raised, their feed probably includes flax or seaweed; if pasture-raised, omega-3s can be increased by a natural diet of bugs and grass.
PASTURE RAISED
Hens are raised outdoors, typically at a ratio of 1,000 hens per 2.5 acres, and are fed a natural diet that can be supplemented with feed during certain times of year—like harsh winters. Look for the Humane Farm Animal Care Organization’s “Certified Humane” pasture-raised label.
HORMONE FREE
Mostly used as an advertising tool, since hormone use in egg production was banned back in the 1950s.
FARMERS’ MARKETS
Eggs at the market are extremely fresh, so they last over five weeks in the refrigerator. And, because pasture-raised hens eat a natural diet, the yolks of their eggs are a brighter orange and have a stronger flavor.
MEDIUM, LARGE, OR EXTRA LARGE
If you mostly use eggs for omelets and the like, size doesn’t really matter. But when it comes to baking, ingredient amounts are imperative to the final outcome—large eggs are the standard size used in most recipes.
For the most up-to-date information on animal welfare and egg labeling questions, go to thehumanesociety.org.
Thin egg crêpes replace tortillas in a high-protein version of a Mexican favorite. The recipe is great for brunch because everything can be assembled the day before, then baked just before serving.
YIELD: SERVES 6
10 medium eggs
½ cup chopped onion
1 tsp. ground cumin
1½ cups cooked pinto beans
1 tsp. minced garlic
1 cup water or vegetable broth
1 cup cooked brown rice
1½ cups prepared salsa
½ cup reduced-fat Monterey Jack cheese
1. Whisk eggs with 6 Tbs. water in bowl. Season with salt and pepper, if desired. Heat 8-inch nonstick skillet coated with cooking spray over medium heat. Pour ¼ cup egg mixture into skillet, and swirl to coat bottom completely (like a crêpe). Cook 2 to 3 minutes, or until egg is firm in center. Slide onto paper-towel-lined plate. Top with paper towel. Repeat with remaining eggs to make 12 thin egg crêpes, then cool.
2. Wipe out skillet, coat with cooking spray, and heat over medium heat. Add onion and cumin to skillet, cover, and cook 3 minutes, or until onion is soft. Add pinto beans, garlic, and water or vegetable broth. Cover, and simmer 5 minutes. Mash some beans to thicken sauce; add cooked brown rice and ½ cup prepared salsa. Cook 5 minutes more, or until only a little liquid remains.
3. Roll ¼ cup filling in each egg crêpe, and place in large baking dish coated with cooking spray. Pour 1 cup prepared salsa down center of enchiladas, and sprinkle with Monterey Jack cheese. Bake 15 minutes at 350°F, or until enchiladas are heated through and cheese has melted.
GLUTEN-FREE
NUTRITION INFORMATION
Calories: 260
Protein: 17 g
Total Fat: 10 g
Saturated Fat: 4 g
Carbohydrates: 25 g
Cholesterol: 280 mg
Sodium: 748 mg
Fiber: 6 g
Sugar: 4 g
Omelet ingredients—eggs, cheese, mushrooms, and herbs—get a stylish makeover when baked in a “nest” of whole-grain bread. With hard-cooked yolks, the nests make wonderful take-along breakfasts that can be heated in the microwave at work.
YIELD: SERVES 6
6 slices whole-grain bread, crusts removed
4 medium cremini mushrooms, chopped (¾ cup)
1 green onion (white and green parts), thinly sliced (2 Tbs.)
1 Tbs. finely chopped fresh tarragon, plus extra leaves for garnish
6 large eggs
⅓ cup shredded Swiss cheese
½ tsp. smoked or regular paprika
1. Adjust oven rack to lowest position. Preheat oven to 325°F. Coat 6 6-oz. ramekins with cooking spray, and place on sheet pan. Flatten each bread slice with rolling pin to ⅛-inch thickness. Line prepared ramekins with bread slices, pressing against bottom and sides and overlapping where necessary (bread may extend over top).
2. Combine mushrooms, green onion, and tarragon in small bowl. Season with salt and pepper, and divide among ramekins. Break 1 egg carefully into each ramekin. Top with cheese and paprika; sprinkle with salt and pepper.
3. Bake 20 to 25 minutes, rotating pan after 10 minutes, or until whites are completely set and yolks begin to thicken but are still creamy. Bake slightly longer for hard-cooked yolks. Cool on rack 2 minutes, then unmold, and transfer to serving plates. Garnish with tarragon leaves, if desired.
NUTRITION INFORMATION
Calories: 164
Protein: 11 g
Total Fat: 8 g
Saturated Fat: 2 g
Carbohydrates: 14 g
Cholesterol: 218 mg
Sodium: 428 mg
Fiber: 2 g
Sugar: 2 g
One frying pan is all you need to make these spice-laced alternatives to eggs Benedict.
YIELD: SERVES 4
1 sweet potato, peeled and shredded
5 large eggs, divided
¼ tsp. ground coriander, divided
¼ tsp. ground cumin, divided
5 Tbs. vegetable oil, divided
1 cup crushed tomatoes with roasted onion and garlic
2 Tbs. lime juice
1 cup arugula
1. Combine sweet potato, 1 egg, ⅛ tsp. coriander, and ⅛ tsp. cumin in bowl. Season with salt and pepper, if desired.
2. Heat 3 Tbs. oil in large skillet over medium-high heat until hot but not smoking. Scoop ⅓ cup sweet potato mixture into pan for each of 4 pancakes. Flatten gently with spatula; cook 5 minutes per side. Set aside; keep warm.
3. Wipe out pan, and add 1 Tbs. oil and remaining ⅛ tsp. coriander and ⅛ tsp. cumin. Stir 10 seconds over medium-high heat, add crushed tomatoes, and bring to a simmer. Reduce heat to medium-low, and simmer 5 minutes. Transfer to small bowl, and stir in lime juice.
4. Wipe out pan, add remaining 1 Tbs. oil, and fry remaining 4 eggs sunny side up or over easy. Season with salt and pepper, if desired.
5. To serve: Place 1 sweet potato pancake on each of 4 plates, top with 1 egg, ¼ cup sauce, and ¼ cup arugula.
GLUTEN-FREE
30 MINUTES OR LESS
NUTRITION INFORMATION
Calories: 297
Protein: 10 g
Total Fat: 24 g
Saturated Fat: 3 g
Carbohydrates: 11 g
Cholesterol: 233 mg
Sodium: 111 mg
Fiber: 2g
Sugar: 5 g
This version of shakshuka, a Middle Eastern poachedegg dish, adds eggplant and olives to the tomato sauce for a quick vegetable-stew base. Choose the freshest eggs possible for whites that will hold their shape and for more durable yolks.
YIELD: SERVES 4
2 Tbs. olive oil
1 small onion, chopped (1 cup)
12 pitted green Greek olives, quartered
1½ tsp. sweet paprika
1½ tsp. ground cumin
¼ tsp. dried red pepper flakes
1 medium eggplant, cut into ½-inch cubes
1¼ cups thick crushed tomatoes
3 cloves garlic, minced (1 Tbs.)
⅓ cup chopped cilantro, divided
4 large eggs
1. Pour oil into medium nonstick skillet. Add next 5 ingredients, and toss to combine. Mix in eggplant. Cover, and cook over medium heat 4 minutes to blend flavors, stirring occasionally. Mix in crushed tomatoes, garlic, and ¾ cup water. Bring to simmer. Cover, and cook 10 minutes, or until eggplant is tender, stirring occasionally. Stir in ¼ cup cilantro; if sauce is too thick, add 1 to 2 Tbs. water to thin it slightly. Season with salt and pepper, if desired.
2. Push aside eggplant mixture near top-center of skillet with wooden spoon, making deep hole. Drop in 1 egg. Repeat 3 more times, spacing eggs apart. Cover, reduce heat to medium-low, and simmer 4 minutes. Remove from heat, and let stand, covered, 1 to 2 minutes, or until egg whites are set. Sprinkle with remaining cilantro.
GLUTEN-FREE
NUTRITION INFORMATION
Calories: 217
Protein: 9 g
Total Fat: 14 g
Saturated Fat: 3 g
Carbohydrates: 15 g
Cholesterol: 186 mg
Sodium: 441 mg
Fiber: 5 g
Sugar: 6 g
With phyllo dough on hand, a homemade quiche crust takes only a few minutes to assemble—no rolling pin necessary! Layers of phyllo are also much lower in fat and calories than a traditional quiche crust.
YIELD: SERVES 6
5 sheets frozen phyllo dough, thawed
2 large eggs
1½ cups low-fat ricotta cheese
2 Tbs. grated Parmesan cheese
2 cups finely grated carrots (4 large carrots)
¼ cup chopped shallots (2 large shallots)
¼ cup chopped fresh parsley
1. Preheat oven to 350°F, and coat 9-inch pie pan with cooking spray.
2. Unroll phyllo, and keep under damp towel to retain moisture. Place 1 sheet phyllo on work surface, and coat with cooking spray. Top with second phyllo sheet, and coat with cooking spray. Repeat layering, coating last phyllo sheet with cooking spray. Press phyllo stack in prepared pie pan, sprayed-side down. Trim edges with scissors just to rim of pie pan.
3. Whisk eggs in large bowl. Whisk in ricotta and Parmesan. Fold in carrots, shallots, and parsley. Season with salt and pepper, if desired.
4. Bake 30 minutes, or until crust is browned, and filling is set.
NUTRITION INFORMATION
Calories: 152
Protein: 11 g
Total Fat: 6 g
Saturated Fat: 3 g
Carbohydrates: 15 g
Cholesterol: 84 mg
Sodium: 288 mg
Fiber: 1 g
Sugar: 4 g
For a pretty presentation, reserve a few asparagus tips to steam and use as a garnish for this quick supper dish. Fresh out of asparagus? Substitute broccoli florets—they’re also rich in folic acid.
YIELD: SERVES 4
1 lb. asparagus, trimmed and cut into 1-inch lengths, tips reserved for garnish, optional
1 tsp. olive oil
2 large shallots
2 cloves garlic, peeled
5 oz. fresh goat cheese
2 large eggs
5 large egg whites
1. Coat 4 ramekins or a 9-inch-square baking pan with cooking spray. Toss asparagus in oil in bowl, and season with salt and pepper, if desired. Place ramekins in oven, and preheat oven to 425°F.
2. Meanwhile, place shallots and garlic in bowl of food processor, and process until finely minced. Add goat cheese, and process until creamy; then add eggs and egg whites, and purée until smooth. Season with salt and pepper, if desired.
3. Pour egg mixture over asparagus in ramekins once oven is preheated, stirring to evenly distribute vegetables. Bake 15 minutes, or until tops are light brown and tester inserted in centers comes out clean. Garnish with asparagus tips, if using.
NUTRITION INFORMATION
Calories: 186
Protein: 16 g
Total Fat: 11 g
Saturated Fat: 6 g
Carbohydrates: 6 g
Cholesterol: 122 mg
Sodium: 244 mg
Fiber: 1 g
Sugar: 2 g
Any type of broccoli can be used in this recipe, but we like the play of classic Italian flavors that slightly bitter broccoli raab brings to the dish. Extra egg whites keep the frittata light and lower in cholesterol.
YIELD: SERVES 4
1 Tbs. olive oil
1 large red onion, chopped (2 cups)
1 small orange bell pepper, chopped, optional
1 Tbs. chopped oil-cured sun-dried tomatoes
1 Tbs. minced fresh rosemary
2 cups chopped broccoli raab
4 cloves garlic, minced (4 tsp.)
5 large egg whites
3 large whole eggs
¾ cup shredded Swiss or Gruyere cheese
1. Preheat broiler. Coat 10-inch ovenproof skillet with cooking spray.
2. Heat oil in skillet over medium heat. Add onion and bell pepper (if using), sun-dried tomatoes, and rosemary; sauté 10 minutes. Add broccoli raab and garlic, and cook 10 minutes more.
3. Whisk together egg whites, eggs, and ⅓ cup water in bowl. Stir in cheese.
4. Pour egg mixture over vegetables in skillet, and cook 2 minutes, using rubber spatula to gently pull edges of frittata in toward center of skillet so uncooked egg can flow onto pan surface. When egg mixture has nearly set, place skillet under broiler 2 minutes, or until top is set and has puffed and browned slightly. Let stand 5 minutes, then run spatula around edges, and slice into wedges.
GLUTEN-FREE
NUTRITION INFORMATION
Calories: 229
Protein: 17 g
Total Fat: 13 g
Saturated Fat: 5 g
Carbohydrates: 12 g
Cholesterol: 158 mg
Sodium: 175 mg
Fiber: 2 g
Sugar: 4 g
Kuku is an Iranian egg dish made with more greens than a frittata. It’s traditionally served in small squares warm or at room temperature.
YIELD: SERVES 4
1 Tbs. olive oil, divided
8 oz. butternut squash, cut into ½-inch cubes (2 cups)
1 medium leek, thinly sliced
1 5-oz. pkg. baby kale (5 cups)
1 5-oz. pkg. baby spinach (5 cups)
8 large eggs
1 Tbs. grated lemon zest
3 Tbs. crumbled feta cheese
Cilantro leaves, for sprinkling
1. Preheat oven to 400°F.
2. Heat oil in large skillet over medium-high heat. Add squash, and season with salt and pepper, if desired.
Cook 4 minutes, or until squash starts to soften, stirring occasionally. Reduce heat to medium, add leek, and cook 4 minutes more.
3. Working in batches, add kale and spinach to skillet; cook 3 to 5 minutes, or until leaves are wilted, stirring frequently.
4. Meanwhile, whisk eggs with lemon zest, and season with salt and pepper, if desired. Pour over wilted greens in skillet, reduce heat to medium-low, and cook 2 minutes, or until eggs begin to set on bottom, shifting vegetables around with spatula to distribute evenly.
5. Sprinkle kuku with feta, and transfer to oven. Bake 8 to 10 minutes, or until eggs are just cooked through and fully set, 8 to 10 minutes. Slide kuku onto platter; cool about 10 minutes. Cut into small squares, sprinkle with cilantro, and serve.
GLUTEN-FREE
NUTRITION INFORMATION
Calories: 256
Protein: 17 g
Total Fat: 15 g
Saturated Fat: 5 g
Carbohydrates: 16 g
Cholesterol: 378 mg
Sodium: 283 mg
Fiber: 5 g
Sugar: 3 g
This rustic dough is made with cream cheese and masa harina, which help boost the protein and nutrients in the individual crusts. The masa harina also gives the crusts a delectable flavor of corn tortillas, which highlights flavors of peak-season summer vegetables.
YIELD: MAKES 4 TARTLETS
DOUGH
1 cup flour, plus more for rolling dough
¼ cup masa harina
¼ tsp. salt
4 Tbs. cold unsalted butter, cubed
8 oz. cold cream cheese
TARTLETS
2 small zucchini, diced (1½ cups)
½ large onion, diced (1 cup)
1 medium yellow bell pepper, diced (¾ cup)
2 Japanese egg-plants, diced (2½ cups)
1 fennel bulb, diced (1 cup)
4½ tsp. olive oil
1½ tsp. minced garlic
1 tsp. chopped fresh thyme
1 tsp. chopped fresh oregano
1 cup drained, diced fire-roasted tomatoes,
16 Gaeta olives, pitted and coarsely chopped
1 Tbs. chopped flat-leaf parsley
2 oz. Fontina or Asiago cheese, grated (½ cup)
3 Tbs. grated Parmesan cheese
1 large egg
1. To make Dough: Combine flour, masa harina, and salt in bowl of food processor; pulse to combine. Add butter, and pulse 10 times. Add cream cheese in small pieces, and pulse until dough comes together. Shape dough into disc; cover with plastic wrap, and chill at least 1 hour.
2. Cut dough into 4 equal pieces, and flatten into discs. Roll each disc into ⅛-inch-thick circle.
3. To make Tartlets: Preheat oven to 400°F. Toss together zucchini, onion, bell pepper, eggplants, and fennel in large bowl with oil, garlic, thyme, and oregano; season with salt and pepper, if desired.
4. Arrange vegetables on two baking sheets, and roast 20 minutes in oven, rotating pans from top to bottom and flipping vegetables halfway through. When tender, transfer to bowl, and cool. Reduce oven temperature to 375°F.
5. Add tomatoes, olives, parsley, and cheeses to roasted vegetables; toss gently; and season with salt and pepper, if desired.
6. Mound ¾ cup cooled filling in center of each dough round. Gently fold edges inward, forming 6 to 8 pleats as you move around the dough. Chill filled tarts 10 minutes.
7. Whisk egg with 2 Tbs. water. Brush dough tops lightly with egg wash, and transfer tarts to parchment-lined baking sheet. Bake 20 to 30 minutes, or until crust is golden and filling is bubbling.
NUTRITION INFORMATION
Calories: 348
Protein: 10 g
Total Fat: 24 g
Saturated Fat: 12 g
Carbohydrates: 26 g
Cholesterol: 80 mg
Sodium: 405 mg
Fiber: 3 g
Sugar: 5 g
Summer favorites zucchini, corn, and basil get baked in tomato shells for a light-yet-satisfying entrée.
YIELD: SERVES 4
8 large beefsteak tomatoes
2 large eggs
1 cup low-fat ricotta cheese
¼ cup finely chopped red onion
¼ cup chopped fresh basil
2 Tbs. plus 4 tsp. grated Parmesan cheese, divided
1 clove garlic, minced (1 tsp.)
1 cup corn kernels
1 cup diced zucchini plus 24 very thin zucchini slices
1. Preheat oven to 350°F. Slice tops off tomatoes, and scoop pulp out of centers to make stuffable tomato shells; set aside. Discard half of tomato pulp; remove seeds from and finely chop remaining half of pulp.
2. Whisk together eggs and ricotta in medium bowl until smooth. Stir in red onion, basil, 2 Tbs. Parmesan, and garlic. Add corn, diced zucchini, and chopped tomato pulp; stir until combined.
3. Fill tomatoes just to top with ½ cup ricotta mixture. Sprinkle each tomato with ½ tsp. Parmesan, and top each with 3 zucchini slices and tomato top. Place in large baking dish.
4. Bake 45 minutes, or until filling is puffed up and tops are browned. Let stand 10 minutes before serving. To freeze and enjoy later: Cool stuffed tomatoes completely, then place in foil-lined baking pan. Wrap tightly in foil, then in plastic wrap, and freeze. When ready to eat, thaw tomatoes completely. Preheat oven to 350°F. Bake, uncovered, 20 to 30 minutes, or until filling is hot.
GLUTEN-FREE
NUTRITION INFORMATION
Calories: 260
Protein: 18 g
Total Fat: 10 g
Saturated Fat: 4 g
Carbohydrates: 36 g
Cholesterol: 130 mg
Sodium: 300 mg
Fiber: 6 g
Sugar: 20 g
A riff on the classic alpine favorite, this lightened-up fondue draws inspiration from southern France.
YIELD: SERVES 6
FONDUE
1 tsp. olive oil
1 small onion, finely diced (1 cup)
1 pinch salt
1½ cups peeled, diced tomatoes, or 1 15-oz. can diced tomatoes
2 cloves garlic, minced (2 tsp.)
2 tsp. herbes de Provence
1 tsp. pastis, optional
¼ tsp. sugar
2 cups shredded Gruyere cheese (8 oz.)
1 cup shredded Comte or Emmental cheese (4 oz.)
5 tsp. cornstarch
1 cup dry white wine
DIPPERS
3 cups baguette cubes (4 oz.)
3 cups fresh and/or steamed vegetables
1. Heat oil in fondue pot or saucepan over medium-low heat. Add onion and salt. Cover, and cook 2 to 3 minutes, or until softened. Add tomatoes, garlic, herbes de Provence, pastis (if using), and sugar; bring to a boil. Simmer 5 minutes. Transfer to bowl, and set aside.
2. Toss cheeses with cornstarch in bowl.
3. Add wine to fondue pot or saucepan, and bring to a boil over medium heat. Simmer 5 to 7 minutes, or until reduced by half. Stir in cheese mixture, and cook 3 to 4 minutes, or until cheese is melted, stirring constantly. Stir in tomato mixture, and cook 2 minutes, or until Fondue bubbles. Serve with Dippers.
NUTRITION INFORMATION
Calories: 259
Protein: 17 g
Total Fat: 18 g
Saturated Fat: 10 g
Carbohydrates: 9 g
Cholesterol: 56 mg
Sodium: 186 mg
Fiber: 1 g
Sugar: 3 g
Here’s a gorgeous option for holiday meals that everyone at the table will love. Whole-wheat phyllo dough lends a wholesome, nutty taste and golden color to the finished strudel.
YIELD: SERVES 12
FILLING
1 Tbs. olive oil
1 medium onion, chopped (1½ cups)
1 medium red bell pepper, diced (1 cup)
2 cloves garlic, minced (2 tsp.)
2 tsp. dried thyme
1 lb. white mushrooms, sliced (5 cups)
2 10-oz. bags baby spinach
¼ tsp. ground nutmeg
1 14-oz. pkg. firm tofu, drained
8 oz. Neufchatel cheese, softened
1 cup grated extrasharp Cheddar cheese (4 oz.)
STRUDEL
¼ cup olive oil
1 clove garlic, minced (1 tsp.)
1 tsp. dried thyme
1 lb. whole-wheat phyllo dough, thawed
½ tsp. poppy, sesame, or fennel seeds, optional
1. Preheat oven to 350°F. Coat 18- x 13-inch baking sheet with cooking spray.
2. To make Filling: Heat oil in pot over medium heat. Sauté onion, bell pepper, garlic, and thyme in oil 10 minutes. Add mushrooms, and cook 10 minutes, or until wilted. Stir in spinach and nutmeg, and season with salt and pepper. Cover and cook 5 to 7 minutes, or until spinach has wilted, stirring occasionally. Drain, and cool in bowl.
3. Purée tofu, Neufchâtel cheese, and Cheddar cheese in food processor until smooth. Stir into mushroom mixture. Season with salt and pepper.
4. To make Strudel: Heat oil, garlic, and thyme in small pot over medium heat 2 to 3 minutes, or until fragrant. Cool.
5. Cover bottom of prepared baking pan with 2 phyllo sheets, allowing sheets to overlap each other and hang off sides. Brush with garlic oil. Place 2 more phyllo sheets on top, and brush with garlic oil. Repeat 4 times, until you have a 6-layer bottom crust.
6. Spread Filling in crust, leaving 3-inch edge all around. Brush edges with garlic oil. Fold sides of phyllo over filling. Cover filling with 2-sheet layer of phyllo (4 sheets total), overlapping sheets in center. Brush with garlic oil. Repeat layering 2 sheets at a time until you have 4 layers (16 sheets phyllo total), brushing every second sheet with garlic oil.
Tuck under edges. Sprinkle top with seeds, if desired. Bake 45 to 50 minutes, or until golden. Let stand 15 minutes before cutting into slices.
MAKE IT VEGAN Simply substitute vegan cream cheese and vegan Cheddar cheese.
NUTRITION INFORMATION
Calories: 299
Protein: 12 g
Total Fat: 15.5 g
Saturated Fat: 6 g
Carbohydrates: 31 g
Cholesterol: 24 mg
Sodium: 541 mg
Fiber: 4 g
Sugar: 2 g
VEGANIZING RECIPES BY REPLACING EGGS & DAIRY
Veganizing Recipes just keeps getting easier and tastier. Large-chain supermarkets now carry a wide variety of dairy-free yogurt and cheese options alongside the ever-growing selection of vegetable milks, and artisanal dairy-free products like specialty cheeses are making it into the mainstream, too. Many of these products can be used to replace the dairy items in recipes throughout the book.
The eggless revolution is well underway, as well. Powdered egg replacers can be found in the baking section of supermarkets and there are even refrigerated egg-less products that look, cook and taste like scrambled eggs and can be used in baking. Then, there’s aquafaba...a fancy name for chickpea (or bean) cooking liquid straight from the can that can be whipped up like egg whites and has a whole website devoted to its uses. (aquafaba.com)
For home cooks, it’s also handy to have easy substitution options that can be whipped up with on-hand ingredients when needed. And, when it comes to vegan cheese, the flavor and texture of the homemade options on the following pages simply can’t be beat.
The market for egg replacers has exploded with new options available to home cooks. While these egg-free options won’t offer the same protein count as eggs, they work well in many recipes.
You can also make your own egg replacers. Here’s a quick rundown of the eggless options that can be used in baking.
1 Tbs. egg replacer (store-bought powder, ground chia or flaxseeds) + 2 to 3 Tbs. water = 1 egg
¼ cup blended silken tofu = 1 egg
3 Tbs. aquafaba (canned chickpea liquid) = 1 egg
Replacing eggs in omelets, flans, and quiches is trickier. Firm tofu will sometimes work in scrambled dishes, and aquafaba (canned chickpea liquid) can be whipped to a beaten egg white-like consistency for meringues and soufflés.
Prepared, plant-based yogurts, sour creams, and cream cheeses have been designed to stand in for dairy versions, which makes one-to-one substitutions a snap. The only downside to these is that they can be highly processed foods that aren’t all that good for you. Always check the label before buying.
There are four whole-food dairy substitutes that are also worth mentioning.
Canned Coconut Milk can be used in place of heavy cream and the thick “cream” that rises to the top of the can be beaten to make whipped cream. Light Coconut Milk has about half the fat of regular, canned coconut milk. It will work in many recipes that call for full-fat coconut milk, but not all.
Firm Tofu can be blended with cider vinegar to replace yogurt or sour cream in recipes. Simply blend 1 cup (8 oz.) firm tofu with 1 Tbs. cider vinegar, white vinegar, or lemon juice, and use as you would yogurt or sour cream.
Nutritional Yeast has a nutty, cheesy flavor and can be used as a sprinkle in place of Parmesan or grated cheese. It can also be added to recipes like tofu scrambles and kale chips for cheesy flavor.
Vegan Buttermilk Stir 1 Tbs. vinegar into 1 cup nondairy milk and let stand until the nondairy milk is curdled and thickened.
This basic meringue recipe can be used to make cookies and pie toppings. The liquid from any cooked beans can be used as aquafaba—just make sure it’s thick and has a viscosity similar to egg whites.
MAKES 2 CUPS
¾ cup aquafaba (liquid from 1 15-oz. can chickpeas or white beans)
¼ tsp. cream of tartar
¾ cup granulated or cane sugar
½ tsp. vanilla extract
1. Beat aquafaba and cream of tartar with electric stand mixer or electric beaters 5 to 6 minutes, or until stiff peaks form.
2. Beat in sugar ¼ cup at a time, then beat 3 to 4 minutes, or until meringue is thick and glossy and stiff peaks form.
3. Beat in vanilla extract.
4. Use immediately to make meringues (scoop onto parchment-lined baking sheet and bake 1 to 1½ hours at 200˚F) or use in other desserts.
NUTRITION INFORMATION
Calories: 75
Protein: 0 g
Total Fat: 0 g
Saturated Fat: 0 g
Carbohydrates: 19 g
Cholesterol: 0 mg
Sodium: 1 mg
Fiber: 0 g
Sugar: 19 g
DIY VEGAN CHEESE
WHAT YOU’LL NEED
• large, nonreactive (stainless steel or glass) bowl for soaking
• blender or food processor
• 3 sheets cheesecloth
• large strainer
BASIC INSTRUCTIONS
1. Place nuts (cashews, almonds, walnuts, macadamia nuts, brazil nuts, pine nuts, hazel nuts) or grains in bowl, and cover with at least 3 inches cold water (the nuts will swell as they soak). Soak 12 hours or overnight, away from sunlight. Drain soaking water, rinse nuts, then drain again.
2. Purée soaked nuts in blender or food processor 6 minutes, scraping down sides of bowl often to ensure creamy, even texture.
3. Drain cheese through cheesecloth-lined strainer to eliminate excess moisture and concentrate flavors. Bake at low temperature to remove moisture and firm up final product. The longer cheese bakes, the more crumbly it becomes.
Pine nuts are so small and tender, they don’t need to be soaked to make this cheese. Agar flakes lend firmness and sliceability and eliminate the need for a straining step. Try adding other ingredients, such as chopped jalapeño chiles, cumin, caraway seeds, or a dash of smoked paprika.
YIELD: MAKES 1-LB. BLOCK
1¼ cups unsweetened plain soymilk
¼ cup agar flakes
½ cup raw pine nuts
⅓ cup canola oil
¼ cup fresh lemon juice
3 Tbs. dry white wine
3 cloves garlic, peeled
2 tsp. granulated onion
1¾ tsp. salt
¾ tsp. ground black pepper
1. Line 2- to 3-cup rectangular (or whatever shape you prefer) container with 2 layers cheesecloth, allowing cheesecloth to hang over sides.
2. Whisk together soymilk and agar flakes in saucepan. Bring to a simmer over medium heat, and cook 8 minutes, or until agar dissolves completely and mixture is thick, stirring frequently.
3. Blend nuts, oil, lemon juice, wine, garlic, granulated onion, salt, and pepper in blender or food processor 5 minutes, or until smooth, scraping down sides frequently. Add soymilk mixture, and blend 2 minutes more, or until smooth. Transfer mixture to cheesecloth-lined container; smooth top. Fold overhanging cheesecloth over cheese. Refrigerate 1 hour, or until firm. Unwrap, slice, and serve.
VEGAN
GLUTEN-FREE
TIP ON USING AGAR The secret to success when adding agar to vegan cheeses or desserts is to simmer the flakes in plenty of liquid for about 8 minutes, or until all the bits have dissolved (once cold, undissolved agar flakes turn grainy).
NUTRITION INFORMATION
Calories: 167
Protein: 3 g
Total Fat: 16 g
Saturated Fat: 1 g
Carbohydrates: 5 g
Cholesterol: 0 mg
Sodium: 522 mg
Fiber: <1 g
Sugar: 1 g
Blanched almonds give this creamy-crumbly cheese a rich texture. Unbaked, it will be smooth and spreadable. Baking will make it a bit more crumbly, like traditional feta cheese.
YIELD: SERVES 10
1 cup whole blanched almonds
¼ cup lemon juice
3 Tbs. olive oil
1 clove garlic, peeled
1¼ tsp. salt
1. Place almonds in medium bowl, and cover with 3 inches cold water. Let soak 24 hours. Drain soaking liquid, rinse almonds under cold running water, and drain again.
2. Purée almonds, lemon juice, oil, garlic, salt, and ½ cup cold water in food processor 6 minutes, or until very smooth and creamy.
3. Place large strainer over bowl, and line with triple layer of cheesecloth. Spoon almond mixture into cheesecloth. Bring corners and sides of cloth together and twist around cheese, forming into orange-size ball and squeezing to help extract moisture. Secure with rubber band or kitchen twine. Chill 12 hours, or overnight. Discard excess liquid.
4. Preheat oven to 200°F. Line baking sheet with parchment paper. Unwrap cheese (it will be soft) and transfer from cheesecloth to prepared baking sheet. Flatten to form 6-inch round about ¾-inch thick. Bake 40 minutes, or until top is slightly firm. Cool, then chill.
NUTRITION INFORMATION
Calories: 93
Protein: 2 g
Total Fat: 9 g
Saturated Fat: 1 g
Carbohydrates: 20 g
Cholesterol: 0 mg
Sodium: 292 mg
Fiber: 11 g
Sugar: <1 g
Buckwheat groats coated with garlic-infused olive oil, salt, and nutritional yeast make for a Parmesan-like topping for pasta dishes.
YIELD: MAKES ½ CUP
½ cup buckwheat groats
2 Tbs. olive oil
3 cloves garlic, minced (1 Tbs.)
¼ cup plus 1 Tbs. nutritional yeast, divided
2 tsp. salt
1. Place buckwheat groats in medium bowl, and cover with 3 inches cold water. Soak 12 hours. Drain.
2. Preheat oven to 300°F. Line baking sheet with parchment paper. Heat oil and garlic in saucepan over low heat until hot. Toss buckwheat groats with garlic oil in bowl. Stir in ¼ cup nutritional yeast and salt.
3. Spread buckwheat groats in even layer on prepared baking sheet. Sprinkle with remaining 1 Tbs. yeast. Bake 30 minutes, or until completely dry and crunchy. Cool, and store in airtight container.
VEGAN
NUTRITION INFORMATION
Calories: 83
Protein 4 g
Total Fat: 4 g
Saturated Fat: 1 g
Carbohydrates: 10 g
Cholesterol: 0 mg
Sodium: 584 mg
Fiber: 2 g
Sugar: <1 g