Aloha, Sauces! The Magic of Vegan Condiments with Chef Catherine Blake

Watch video :     August 8, 2011

(For all ingredients, please use organic versions if available)
Walnut Salad Dressing
1 cup water
1½ cups walnuts
3 cloves garlic
2 tablespoons apple cider vinegar
2 tablespoons tamari
3 tablespoons sesame oil
1 teaspoon black pepper, freshly ground
1 teaspoon umeboshi plum vinegar
Mixed Salad
2 cups of mixed green leafy vegetables
1 or 2 carrots, grated
1 or 2 stalks of celery, chopped fine
½ cup of purple cabbage, chopped fine
Nutritional Yeast Vegan Cheesy Melt Sauce
½ cup nutritional yeast
½ cup whole wheat flour
1 teaspoon salt
3 cloves crushed garlic, pre-softened by light frying
⅛ cup olive oil
1½ cups water
1½ teaspoon wet mustard
2 tablespoons whole wheat flour
Serve with
Brown rice and wild rice
Cauliflower florets
6 bananas, sliced about 1 inch thick
1 inch ginger, grated
2 tablespoons olive oil
½ teaspoon cinnamon
Pinch of allspice
Pinch of nutmeg, freshly ground
¼ cup blackstrap molasses
1 cup water

Walnut Salad Dressing
  1. Cut the edge of the garlic and squish the skins, and then put the garlic into the blender.
  2. Add in a cup of water.
  3. Add in 1 ½ cup of walnuts.
  4. Add in 2 tablespoons of apple cider vinegar, 2 tablespoons of soy sauce.
  5. Add in 1 tablespoon of dark sesame and 2 tablespoons of regular sesame oil.
  6. Add in the umeboshi plum vinegar.
  7. Grind the fresh black pepper, and then add into the blender.
  8. Turn on the blender and then set it aside.
  9. The dressing is ready, and can be used on vegetables or rice or potatoes salad.
Mixed Salad
  1. To prepare the salad, cut the carrots into stripes.
  2. Chop the celery into fine pieces.
  3. Add in any kind of mix salad green mix.
  4. Add in the finely chopped of ½ cup of purple cabbage.
  5. Mix them all.
  6. Add in the walnut salad dressing on top of the vegetables.
  7. Ready to be served.

Nutritional Yeast Vegan Cheesy Melt Sauce
  1. Chop the garlic fairly fine and then put it into the pan with some olive oil.
  2. Cook the garlic, and then add in ½ cup of whole wheat flour, ½ cup of nutritional yeast, a teaspoon of salt, 1 ½ tablespoons of yellow mustard.
  3. Add in 1 ½ cup of water. Add a cup first, and stir it in.
  4. Let it boil, low boil or simmer so that the mixture will be thickening up to a paste. Add more water if necessary.
  5. To make it melt-able, add 2 tablespoon of cornstarch, and cook it in the same way.
  6. When the texture is perfect, turn off the heat, and this can be served immediately over the okra and cauliflower.
Served with:

Brown rice and wild rice
Cauliflower florets

  1. Grind the nutmeg into fine powder.
  2. Grind some fresh ginger, and then warm it up for a while .
  3. Add in a pinch or two of allspice, 1 ½ teaspoon of cinnamon, and the nutmeg powder. Stir them well.
  4. Peel the banana and chop them, but not too finely, only to cook them more quickly.
  5. Add in the bananas into the herb mixture. Let them melt a bit before adding any water. This may take about 10 minutes.
  6. Add in the water and the mollases.
  7. Let them cooked until they are really soft.
  8. The banana sauce is ready to be served as a dessert or a topping for oatmeal or a side dish at any other meal.

Dominican Ripe Plantain Pastelón (Casserole) (In Spanish)

Watch video :     August 3, 2011

Ripe yellow plantains Ground vegan protein Vegan deli slices
(Tofurky brand, vegan ham, etc.)
Vegan cheese slices or shreds (Daiya brand)
Vegan parmesan cheese
Bell peppers
Garlic powder
Liquid seasoning
Tomato sauce
Soy milk
Vegetable butter

  1. Cut the bell peppers into small squares.
  2. Dice the onion and half of a tomato.
  3. Pre-heat some oil, and then add in the vegetables.
  4. Add a little liquid seasoning, and let them cook for a while.
  5. Meanwhile, take the chopped vegan meat, and put it in a mixing bowl with the seasoning.
  6. Add in the vegan meat into the vegetables.
  7. Add in the tomato sauce and a little water. Mix it.
  8. Stir a little and let it absorb the flavor of the seasoning.
  9. Put the lid on for a while.
  10. Meanwhile, take the plantains and peel them. Open a little slot in the peeling, and peel it by hand.
  11. Put a little water to boil.
  12. Add in a tablespoon of sugar and a teaspoon of salt into the water.
  13. Add in the plantains to boil. When the plantains already soft and well-done, put them in a container. Drain the water.
  14. When the vegan meat is ready, put it on a container for use later. The meat shouldn’t be too dry or too wet.
  15. Start mashing the plantain in the same container so it became like a paste.
  16. Add in a little vegan butter. If the plantains are a little harder, use a bit of soy milk.
  17. Add in the vegan cheese powder, mix it well.
  18. Once the plantain is well mashed, place a layer of plantains on a pan which has been covered by a little of vegan butter.
  19. Add the second layer with vegan protein, or vegan meat. Sprinkle it over the pan evenly.
  20. Add a little vegan cheese on top.
  21. Continue by adding another layer of plantains on top.
  22. Add a little more of vegan cheese on top.
  23. Put it in the oven until browned for about 15 to 20 minutes.
  24. To make sure the plantains is well cooked, put a knife in the middle, if the knife comes out a little dirty, it means that is not yet ready to serve.
  25. For the second pan, use some vegan deli slices and vegan cheese (tofu) slices as the filling.
  26. Butter the pan first, and make a first layer with plantain, the second layer with vegan deli slices.
  27. Make the third layer with the vegan cheese.
  28. Add a layer of plantains on top.
  29. Add another layer with vegan deli slices and vegan cheese.
  30. Place it in the oven for about 15 to 20 minutes until the vegan cheese is nicely browned, toasted.
  31. The Ripe Plantain Pastelón can be served with rice, salad or just simply alone.

Mongolian Noodle Soup with Gluten and Vegetable Stir-Fry (In Mongolian)

Watch video :     July 31, 2011

(For all ingredients, please use organic versions if available)
Mongolian Noodle Soup
20 grams brown mushroom
40 grams tofu
20 grams carrot
50 grams potato
10 grams ginger
30 grams dehydrated soy protein
150 grams flour
15 mushroom seasoning
5 grams salt
3 grams of soy sauce
3 grams basil

Gluten and Vegetable Stir-Fry
100 grams gluten
30 grams broccoli
50 grams tofu
50 grams (or 3) colored sweet peppers
20 grams wood ear /black mushroom
20 grams brown mushroom
20 grams sesame oil
15 grams mushroom seasoning
5 grams salt
20 grams olive oil

  1. Previously soak the mushroom in hot water and steam the potatoes.
  2. Heat the olive oil, then add in a little bit of ginger. Mix it for a while.
  3. Add in 20 grams of mushroom. Sauté them well.
  4. Slice the potatoes and the tofu in the same shape.
  5. Add in the potatoes.
  6. Add in the tofu.
  7. Add in 30 grams of dehydrated soy protein. Fry them.
  8. Add 20 grams of carrot and fry them well.
  9. Add in 500 grams of water, 3 grams of soy sauce, some mushroom seasoning, and some salt.
  10. When the water starts boiling, add in 150 grams of flour.
  11. Add in 3 grams of basil.
  12. Let the soup boils.
  13. When the soup starts boiling, break some seaweed and add in into our soup.
  14. To prepare the Vegetable Stir Fry, cut the peppers, the glutens, and a little bit of tofu.
  15. Pre-heat some good vegetable oil, and then add in the bell pepper.
  16. Add in the broccoli that has been soaked in hot salty water for about 1 to 2 minutes.
  17. Add in the tofu, the potatoes, and the soaked black mushroom. Fry them well.
  18. Add in the mushroom seasoning and some salt in it.
  19. Add in a little bit of sesame oil. Stir.
  20. Put it on a plate, and ready to be served.

Japanese Anmitsu Dessert Topped with Azuki Bean Jam (In Japanese)

Watch video :     July 27, 2011

(For all ingredients, please use organic versions if available)
2 cups azuki beans (small red beans)
4 cups water
1 teaspoon salt
200 grams raisins
5 grams agar powder
3 cups water for agar powder
Pinch of salt
2 cups apple juice
4 tablespoons rice malt syrup or beet sugar syrup
Seasonal fruits (kiwi fruit, blueberries, summer orange)


  1. Clean and rinse the organic azuki beans.
  2. Put the beans in the pot and add 4 cups of water.
  3. Cover the pot and turn the heat on, let the bean cooked.
  4. Meanwhile, make the agar jelly by adding 500 milliliters water into a pot.
  5. Sprinkle the agar powder in and then heat up the water.
  6. Cook it by keep stirring it until the agar powder dissolves.
  7. Add in 2 pinches of salt into the agar powder, let the salt dissolve.
  8. When the water starts to boil, keep it boiling for 1 or 2 minutes. Watch it so it doesn’t spill over.
  9. Pour it into a container, let it cools down a little, cover it, and put it in the refrigerator to let it solidify.
  10. Meanwhile, when the beans begin to boil, take the lid off, and let it cook for a while. At this time, remove the foam of the beans, and then turn the heat down to simmer.
  11. And then put the lid back on.
  12. When the beans float to the top, they are soft enough.
  13. To make the syrup, pour in 2 cups of apple juice, boiled it down by half.
  14. Add in the syrup then cook for a while, and then pour it in a container. When it cools down, refrigerate it.
  15. When the beans are cooked, add in the raisins and some salt and cook for another 5 minutes. The beans are cooked like jam, so it is called bean jam anko.
  16. Cut the fruits and the agar jelly.
  17. Arrange them in a bowl. First, put the agar jelly in, and then put the fruits in. Next, put the blueberries in.
  18. Use an ice cream scoop to scoop out the bean jam and put it on top. Put two scoops.
  19. Sprinkle in the raisins, the syrup.
  20. Put some syrup near, so we can add more if we would like.
  21. Ready to be served.

Sumptuous Cameroonian Yam Pepper Soup (In Bassa)

Watch video :     July 27, 2011

(For all ingredients, please use organic versions if available)
Green pepper


  1. Peel the yam and cut it into pieces.
  2. Wash the yam twice.
  3. Put the yam in a clean pot, add a bit of water and cover the pot.
  4. Cook the yam for about 15 to 20 minutes.
  5. Meanwhile, chop the tomatoes into small dices.
  6. Mix the tomatoes with leeks and celery.
  7. Chop the bell pepper, and add in to the tomatoes mixture.
  8. Soak the njangsang in a bit of water, and then grind them.
  9. Add in the njangsang into the mixture.
  10. Add in the garlic. Mix it well.
  11. Take the pèbè, crack it to open, remove the part in the middle, soak it in a bit of water, and when it is soft enough, grind it.
  12. Add in the grounded pèbè into the mixture.
  13. Put some water in a pot, place it on the stove, and then add in all the ingredients. Let them boil.
  14. While boiling, stir once a while.
  15. Close the pot and wait for 10 to 20 minutes.
  16. And then stir again and add in the tofu, some salt.
  17. Let it boil for another 10 minutes. Stir once a while.
  18. Place the steamed yam on a dish, and pour in the sup.
  19. Ready to be served.

Traditional Ethiopian Yemisr Wot (Lentil Stew) & Yeshiro Wot (Spicy Chickpea Stew) (In Amharic)

Watch video :     July 25, 2011

(For all ingredients, please use organic versions if available)
Yemsir Wot (Lentil Stew)
Coarsely ground lentils
2 bulbs of red onions
1 tablespoon Ethiopian red pepper
½ liter water
Serve with Injera
Yeshiro Wot (Spicy Chickpea Stew)
Chickpea flour
Red onion
1 bulb of garlic
1 tablespoon Ethiopian red pepper

Yemsir Wot
  1. Chop the red onions and cook it.
  2. Put the sauce pan on the stove, and add in 2 tablespoons of the cooked onion, stir it slowly.
  3. Add in a bit of oil.
  4. Add in a small amount of garlic for flavor.
  5. Add in 1 tablespoon of the Ethiopian red pepper.
  6. Stir.
  7. Add in about ½ liter of water. Let it boils. Cover the lid to speed up the process.
  8. Add in the coarsely ground lentils. Not too much because lentils expand by cooking.
  9. Let it cooked for about 20 or 25 minutes.
  10. Cover the lid. Stir once a while so that it won’t stick to the pan.
  11. Add more water if necessary.
  12. Add in 2 tablespoon of salt. Stir.
  13. When the lentils are ready, take them out and put them on Injera, and serve.

Yeshiro Wot
  1. Put 1 tablespoon of cooked red onion in a clay pot, add in oil, and roast it.
  2. When the red onions looks brown, add in 1 tablespoon of Ethiopian red pepper. Roast it for about 1 to 3 minutes.
  3. Add in the garlic.
  4. Add in ½ liter of water.
  5. Add in the shiro flour to make it thicker.
  6. Add in some salt.
  7. Cover it.
  8. Stir it, and add in some black pepper for tasting.
  9. Add in some tomato for tasting.
  10. Ready to be served.

Raw Green Wrap with Mango

Watch video :     July 21, 2011

(For all ingredients, please use organic versions if available)
Collard greens (or Romaine lettuce, etc.)
Nut butter (hemp butter is recommended)


  1. Spread the nut butter on the collard leaves evenly.
  2. Cut the mango in half, and then make cubes from it. Scoop the mango out and put it on the collard.
  3. Add in some cilantro.
  4. Sprinkle a bit of lime or lemon juice.
  5. Wrap them all.
  6. Ready to be served.

Raw Delicacies with German Spiritual Life Food Instructor Boris Lauser

Watch video :     July 15, 2011

(For all ingredients, please use organic versions if available)
4 – 5 zucchini
1 – 2 carrots
1 – 2 bell pepper
Kelp noodles
Coconut meat
Creamy Coconut Curry Sauce
2 young coconuts (meat and water)
4 dates
Agave nectar
1 – 2 small red chilli
4 – 6 centimeter piece of fresh ginger
2 – 3 tablespoons of tamari or shoyu (or 1 teaspoon salt)
1 bunch thai basil
1 bunch coriander

  1. Cut the zucchini into half.
  2. Take a thin cutter to make a kind of thin spaghetti, put the zucchini on the place, arrange it so that it doesn’t drop anymore, and turn it vigorously.
  3. Put the zucchini spaghetti in a bowl.
  4. Lightly salt it and mix this by hand once a little bit and massage it and then put the bowl there for a while.
  5. Peel the cucumber, cut it into very thin noodles.
  6. Cut the bell pepper into half, take out the core, and remove the white stuff and then cut it into julienne style.
  7. Put all the vegetables aside, and let them marinate.
  8. When enough water has come out of the zucchini, pour the water out.
  9. Add in the kelp noodles into the zucchini bowl, and mix everything with the other noodles together.
  10. Chop finely some coriander and some Thai basil leaves. Sprinkle it to the noodle mixture.
  11. Pour the sauce on the noodle in quite generous amount.
  12. Serve it on a wonderful plate, and pile it up nicely with the bell pepper.
  13. Decorate it with a little bit of fresh coriander.
  14. To make it taste a little crunchy, chop up some cashews in a food processor with a little bit of ginger palm sugar and a tiny bit of lime leaves.
  15. Sprinkle it nicely on top of the dish. And this will add a nutty touch.
  16. Ready to be served.

Creamy Coconut Curry Sauce
  1. Take one fresh young coconut, open the top side, pour out the water, and scoup out the young coconut meat.
  2. Put the young coconut meat in the blender. Add in some fresh ginger, 4 dates, and a little bit chilis.
  3. Add a little bit of salt, some kurkuma (turmeric), and some tamarind paste. Make sure the seeds of the tamarind are all gone.
  4. Add the root of the coriander, the lime, and some palm sugar.
  5. Pour in the coconut water into the blender also. But not too much liquid for the first time so that the hard things that are now in the blender get properly mixed. More liquid can be added later.
  6. Turn on the blender.
  7. To balance the spiciness a little bit, add in a lemon juice and a bit of agave syrup.
  8. Add in the coconut oil to make it softer, and some more coconut juice.
  9. Mix again, and the sauce is ready.

Happy 4th of July! Savoring Summer Cookouts and US Independence

Watch video :     July 15, 2011

(For all ingredients, please use organic versions if available)
Vegan Potato Salad
2 pounds small red potatoes
1 cup garlic mayo (see next recipe)
¼ cup minced fresh dill
2 large cloves of garlic, pressed or finely minced
1 teaspoon salt pepper to taste

Vegan Garlic Mayo

1 package 14 ounces extra firm tofu
3 tablespoons olive oil
3 tablespoons mustard
2 tablespoons lemon juice
2 large cloves of garlic
¼ teaspoon salt

Vegan Baked Beans

3 tofu or vegan hot dogs
2 tablespoons olive oil
3 cloves of garlic, minced
1 15 ounce can of tomato sauce
½ cup molasses
2 teaspoons mustard powder
1 teaspoon salt
¼ teaspoon allspice
1 bay leaf
2 15 ounce cans of white beans, drained and rinsed

Vegan Mushroom Burger

2 slices sliced bread
6 ounces cremini mushrooms
2 carrots, grated
½ cup chopped onion
½ cup raw cashews
7 ounces firm tofu, drained and crumbled
3 tablespoons nutritional yeast flakes
2 tablespoons soy sauce
¼ teaspoon salt pepper to taste
brown rice flour
olive oil
6 sandwich buns sliced lettuce,
sliced tomatoes, and sliced onions to taste

Vegan Potato Salad
  1. Cook the potatoes in some water for about 15 minutes.
  2. When the potatoes are tender, take them out, and let them cool down.
  3. Cut up the potatoes in bite-size chunks. Keep the skin on.
  4. Mix the potatoes with the garlic mayo until all potatoes are well coated.

Vegan Garlic Mayo
  1. Take a box of extra firm silken tofu into a blender.
  2. Add in 2 tablespoons of olive oil and 2 tablespoon of lemon juice into the blender.
  3. Add in a couple of cloves garlic, ½ teaspoon of salt, and 3 tablespoon of Dijon mustard.
  4. Blend them all well.
  5. Pour them in a bowl.
  6. Mince ¼ cup of fresh dill with 2 cloves of garlic, and add in to the blended tofu.
  7. Mix the mayo with the potatoes.
Vegan Baked Beans
  1. Heat 3 tablespoon of olive oil on medium heat.
  2. Add in the onions. Sauté them until golden brown.
  3. Then add in the garlic.
  4. Add in 1 can of tomato sauce.
  5. Add in ½ cup of molasses, 2 teaspoons of dry mustards, ¼ teaspoon of all spice, ½ teaspoon of salt, and a bay leaf.
  6. Mix all up.
  7. Let it simmer of about 5 minutes.
  8. Add in the beans.
  9. Add in the tofu dogs. Mix them together.
  10. Pour them in a baking dish and put it in the oven with 350 degree. And bake it for about 30 minutes.
Vegan Mushroom Burger
  1. Take 3 regular slices of bread and put them in the food processor to make breadcrumbs. Put this in a bowl.
  2. Put ½ cup of onions, 11/2 cups of grated onions, ½ cup of cashews, 1½ cups of cremini mushrooms (previously put the cremini mushrooms in the skillet and heat it up for a couple of minutes to take some moisture out).
  3. Add in 7 ounces of crumbled extra firm tofu that have been drained.
  4. Add in ½ cup of soy sauce or Bragg’s liquid amino, 3 tablespoons of brewer’s yeast (nutritional yeast) and 1 ½ teaspoon of salt and a little bit of pepper.
  5. Mix them all well.
  6. Take the patties mixture, sprinkle it with ½ cup of brown rice flour, knead it, form it into patties and add it to the breadcrumbs

Kalo and Beans, Traditional Ugandan Cuisine (In Luganda)

Watch video :     July 4, 2011

(For all ingredients, please use organic versions if available)
1 cup millet flour
¼ cup cassava flour
Bell pepper
Seasoning spices
Vegetable oil
Broth from cooked beans
Served with salad and avocado


  1. Mix 1 cup of millet flour with ¼ cup of cassava flour.
  2. Prepare boiled water.
  3. Pour in slowly the millet flour and mix it with mixing stick.
  4. Mix the flour until it has changed the color and all the raw flour is dissolved.
  5. When the flour started to get sticky, it is ready to eat.
  6. Cover it for a while, a few minutes.
  7. Take a basket, cover the bottom and put in the dough.
  8. The dough will be placed on a table with the basket and people are eating from it.
  9. To prepare the sauce, preheat some oil in a pan.
  10. Add in the onions, and then the carrots, the tomatoes, the green bell peppers, the cilantro, and the aubergine.
  11. Let it cooked for a while. Add some salt.
  12. Add in the boiled beans and some soup from the boiled beans.
  13. Add in the spices.
  14. Cover the pan and let it cooked for about 20 to 30 minutes.
  15. The sauce should be thick and not too watery.
  16. The preparation of eating: put a little bit of millet on a plate, add the sauce onto the millet, add some avocado fruit, and some salad consist of tomatoes and cabbage.
  17. Ready to be served.

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