Most vegan foods are quite obvious, but it’s important to check the label for ingredients like egg whites, gelatin, honey, or milk.
When in doubt at a restaurant, ask your server to confirm your order is vegan. Dishes are often enriched with non-vegan ingredients like chicken stock or fish sauce.
Rather than focus on what you can’t eat, celebrate what you can. Vegans can enjoy a wide range of foods, including all fruits and vegetables, beans and other legumes, pasta and grains, soy-based foods like tofu and tempeh, and herbs and spices.
“Work With What You Got!”
©Tiny New York Kitchen © 2019 All Rights Reserved
How To Eat More Protein On A Meat-Free Diet
If you’re new to a meat-free diet or you struggle with ways to get the protein you need here are some important tips that may help you. It really isn’t as hard as you might think.
Snack on protein rich munchies and skip the carbs. Eat roasted chickpeas, edamame, roasted peanuts, or raw nuts. Keep away from heavily salted nuts.
If you’re looking for a frozen treat then purée coconut milk, almond butter, cashew butter, honey, and cocoa powder. Freeze in an ice cream maker for a protein rich frozen treat.
Make an easy cream sauce by whisking cashew butter with vegetable stock, garlic, and minced parsley. Toss with cooked pasta.
Crumble tempeh (fermented soybean protein) into pasta sauce or soups, or wherever you might use hamburger meat.
Purée cooked black beans and add to brownies. For blondies or light colored muffins or cakes, use cooked, puréed chickpeas.
Sprout sunflower seeds and add them to salads. Just soak raw seeds overnight in water to cover. Drain and let sprout for 24 to 48 hours.
Add ground flaxseeds to muffins, waffles, breads, or cookies for a protein boast and added omega 3 fats.
Make a protein packed pudding. Purée silken tofu with cocoa powder, honey, and vanilla extract.
Use hemp or rice protein powder instead of flour to make waffles, pancakes, and baked goods. Instead of eggs, use flax as a binder.
Lentils are awesome! Eat lentils more often. They are fast cooking and easy to use. Add to soups, toss in salads, and stir in cooked rice.
Spread sandwiches and wraps with hummus instead of mayonnaise. I do this all the time. Purée hummus with roasted red peppers or chipotle peppers for an added zing.
If you can tolerate gluten, seitan (wheat protein) is a great substitute for sliced deli meat. Use it in wraps or sandwiches for an easy lunch.
“Work With What You Got!”
© Victoria Hart Glavin Tiny New York Kitchen
A sandwich doesn’t have to be full of fat and calories. Replace high-fat mayonnaise with one of the reduced-fat varieties. You may want to stir in some chopped fresh herbs into reduced-fat mayonnaise for a flavor boost. You may also want to hold the mayo and spread your bread with mustard, as mustard is naturally low fat. You may also want to try a spread of non-fat yogurt mixed with a bit of mustard. Chutney, delicious by itself or when blended with mayonnaise or mustard, adds a sweet and spicy dimension to a sandwich.
Many lunch meats are high in sodium and calories. Look for alternatives such as grilled vegetables or skinless chicken breast, roasted turkey breast, or shrimp in a low-fat dressing. Another good alternative is water-packed tuna.
Cheese is a high-fat sandwich ingredient that should be eaten in moderation. Choose lighter cheeses such as Swiss or low-fat cheese.
Rather than ordering your sandwich at the deli counter, take a stroll by the salad bar. There are many candidates for a great sandwich just waiting to be piled onto bread (or into a pita) and drizzled with low-fat dressing.
A few healthy choice ingredients are: artichoke hearts, roasted peppers, pepperoncini, sprouts, shredded carrots, asparagus, sliced tomatoes, and tofu.
"Work With What You Got!"
© Victoria Hart Glavin Tiny New York Kitchen
Pasta Salad Ideas
Here are some super easy, but versatile Pasta Salad Ideas from Tiny New York Kitchen. All you need to do is add 3 cups of cooked & chilled pasta (of your choice) and 1 tablespoon of extra virgin olive oil to one of these inspiring combinations. Try them all throughout the summer for a whole treasure trove of side salads. If you want to make any of these a main dish then add 1 pound of protein such as grilled chicken breasts, grilled flank steak, grilled shrimp, grilled tuna (or canned tuna) or tofu. All recipes below serve 4.
For the Pasta: Cook 3 Cups of Pasta, Toss With 1 Tablespoon Extra Virgin Olive Oil & Then Chill Until Ready To Use. Add the Pasta to One of the Salad Combinations Below.
Nutty Beans & Greens
1 Cup Trimmed & Steamed Haricot Verts
1 Cup Baby Arugula
3 Tablespoons Toasted & Chopped Walnuts
1 Ounce Shaved Parmigiano-Reggiano Cheese
Snow Peas & Carrots
1/2 Cup Grated Carrot
1 Tablespoon Soy Sauce
1/2 Cup Thinly Sliced Snow Peas
1/2 Cup Shredded Red Cabbage
1/4 Cup Dry Roasted Peanuts
Cheesy Chickpea & Pesto
1/2 Cup Cooked Chickpeas
1 1/2 Ounces Crumbled Feta Cheese
1 Cup Halved Grape Tomatoes
1 Tablespoon Prepared Pesto
Mediterranean Medley
1/3 Cup Chopped Fresh Basil
1/2 Cup Thinly Sliced Cucumber
1 Cup Halved Cherry Tomatoes
1 1/2 Ounces Crumbled Feta Cheese
1 1/2 Ounces Sliced Kalamata Olives
Peppery & Nutty
1 Cup Arugula
2/3 Cup Thinly Sliced Radishes
3 Tablespoons Toasted & Chopped Walnuts
2 Ounces Crumbled Goat Cheese
Melon, Mint & Parm
1/2 Cup Fresh Cubed Cantaloupe
2 Tablespoons Fresh Mint Leaves
2 Ounces Thinly Sliced Prosciutto
1 1/2 Ounces Shaved Parmigiano-Reggiano Cheese
Freshly Ground Pepper
Cherry Almond Crunch
3/4 Cup Pitted Halved Fresh Cherries
1/4 Cup Toasted & Thinly Sliced Almonds
2 Tablespoons Chopped Fresh Basil
1 1/2 Ounces Crumbled Goat Cheese
Picnic Superstar
1/3 Cup Sliced Avocado
1/4 Cup Red Bell Pepper Strips
1/4 Cup Fresh Corn Kernels
2 Cooked Crumbled Center Cut Bacon Slices
2 Ounces Quartered Fresh Baby Mozzarella Balls
Tiny New York Kitchen Goes To Koreatown
Last week Tiny New York Kitchen took a little trip to NYC’s Koreatown. I had a west coast girlfriend come into town and was thinking of things to do and hadn’t been to Koreatown (West 32nd Street) for quite a while and figured that it was about time to pay my respects. First we went for Korean barbeque at my favorite place, Wonjo. I made sure that we got there a bit early to beat the inevitable rush. We had delicious marinated meat that was cooked on the table grill. We had the usual sides of kimchee, tofu, little dried fish and all sorts of things that were quite interesting. I also ordered fish stew and a side order of vegetable tempura. Everything was delicious and what was not eaten was brought home for the next day’s lunch.
After making our way through the waiting crowd we finally left Wonjo stuffed. Being stuffed didn’t stop us from walking a few doors down to the Korean bakery, Paris Baguette. Don’t ask me why in the hell it’s called Paris Baguette because it’s a cafeteria style Korean bakery. We picked up our cafeteria trays and giant metal tongs and helped ourselves to a strange, but delicious, array of desserts. The place was packed with mostly Korean people doing the same thing. We got in line, paid and took them to go because we had one more place to go.
At this point it was about 9:30pm and our final stop was, Zen Spa, a 24 hour Korean spa that was cheap and bizarre to say the least. I had been to two other 24 hour Korean spas before and just found out that one of them is a gay sex place so I crossed that one off the list. We showed up at the “spa” and the place wasn’t very busy at all. The front end was a nail salon and I was looking around for where the spa part might be. We were shown to the tiny back area where we were given robes to put on and then promptly taken away never to be seen again. We were shoved into a sauna until I was burning up and poked my head out to see what the heck we were doing next. These two short Korean women, wearing matching black sport bra outfits, brought us into a room with two side by side plastic covered massage tables. We were still buck naked and they had us get onto the tables and scrubbed us raw and then threw buckets of water on us. This was the exfoliation treatment. They scrubbed every inch of our bodies and I am NOT exaggerating one iota. The tables were so slippery and we were sliding all over the place. When I was told, “you turn over now,” I swear I was going to go flying across the room. When they were nearing the end of the exfoliation treatment they were slapping our butts like they were spanking us. I don’t know what that was about. They shoved us back into the sauna until I couldn’t take it anymore and popped my head out. We still had no robes or towels and it’s a good thing I’ve known my friend for many many years. My woman says, “You ready now?” I replied that we were ready for our massages. We were taken back into the same wet room and put back onto the same tables where the women were up on the tables massaging us with their knees and elbows. Actually felt pretty good.
Finally the treatment ended with a “facial” of cucumbers and hair washing. The cucumber stuff was weird and didn’t seem to do much, but the hair washing was kind of nice. We laid there and they washed and conditioned our hair with vigorous hands. Then they threw more buckets of warm water over our bodies. The very last thing they had us do was sit up and handed us cat bowls of milk to put our faces into. I don’t know what that was supposed to do either, but I am sure it had some purpose. Finally we were handed a towel each to dry off and get our clothes on. I tipped the ladies quite well and luckily it was a nice evening out as we walked back to my apartment with wet hair at midnight.
