Organic Vegan booklet.pdf

1BE VEGAN, MAKE PEACE

2 BE VEGAN, MAKE PEACE

As well as providing the healthiest nutrition on earth, the organic vegan diet is the easiest, best and quickest solution to stop climate change and save our planet from challenges currently faced, and an effective everyday way of spreading love, peace and joy which we can all share. This booklet provides everything needed to make this smallest shift with the biggest consequences: leaving meat and dairy behind to embrace the exciting new lifestyle of delicious vegan cuisine which endows radiant personal and planetary health for ourselves and future generations.

ContentsORGANIC VEGAN

Loving Hut Vegan Restaurant Chain 3-6

Health & Nutritional Information 7-9

FAST VEGAN RECIPES FROM AROUND THE WORLDOrganic Homemade Recipes 10-15

Prepare Food with Love 16-17

International Vegan Recipes 18-35


THE BAH'I FAITHRegarding the eating of animal flesh and abstinence therefrom, know thou of a certainty that, in the beginning of creawwwtion, God determined the food of every living being, and to eat contrary to that determination is not approved.

~ Selections from the Bah Writings on Some Aspects of Health

BUDDHISMALL MEATS EATEN BY LIVING BEINGS ARE OF THEIR OWN RELATIVES.

~ Lankavatara Sutra (Tripitaka No. 671)

CAO I... The most important thing is to stop killing... because animals also have souls and understand like humans.... IF WE KILL AND EAT THEM, THEN WE OWE THEM A BLOOD DEBT.

~ Teachings of the Saints, About Keeping the Ten Precepts Abstaining from Killing, Section 2

CHRISTIANITYMeats for the belly, and the belly for meats: but God shall destroy both it and them. ~ 1st Corinthians 6:13, Holy Bible

And while the flesh was yet between their teeth, ere it was chewed, the wrath of the LORD was kindled against the people, and the LORD smote the people with a very great plague. ~ Numbers 11:33, Holy Bible

CONFUCIANISMAll men have a mind which cannot bear to see the sufferings of others. The superior man, having seen the animals alive, cannot bear to see them die; having heard their dying cries, HE CANNOT BEAR TO EAT THEIR FLESH.

~ Mencius, King Hui of Liang, Chapter 4

ESSENESI am come to end the sacrifices and feasts of blood, and if ye cease NOT OFFERING AND EATING OF FLESH AND BLOOD, the wrath of God shall not cease from you.

~ Gospel of the Holy Twelve

HINDUISMSince you...cannot bring killed animals back to life, you are responsible for killing them. Therefore you are going to hell; there is no way for your deliverance.

~ Adi-lila, Chapter 17, verses 159-165

He who desires to augment his own flesh by eating the flesh of other creatures lives in misery in whatever species he may take his birth. ~ Mahabharata, Anu. 115.47. FS, pg. 90

ISLAMALLAH WILL NOT GIVE MERCY TO ANYONE, EXCEPT THOSE WHO GIVE MERCY TO OTHER CREATURES. ~ Prophet Muhammad, Hadith

Do not allow your stomachs to become graveyards of animals! ~ Prophet Muhammad, Hadith

JUDAISMAnd whatsoever man there be of the house of Israel, or of the strangers that sojourn among you, that eateth any manner of blood*; I WILL EVEN SET MY FACE AGAINST THAT SOUL THAT EATETH BLOOD*, and will cut him off from among his people. *blood: meaning flesh

~ Leviticus 17:10, Holy Bible

JAINISMA true monk should NOT ACCEPT SUCH FOOD AND DRINK as has been especially prepared for him INVOLVING THE SLAUGHTER OF LIVING BEINGS.

~ Sutrakritanga

TAOISMDo not go into the mountain to catch birds in nets, nor to the water to poison fishes and minnows. Do not butcher the ox that plows your field. ~ Tract of the Quiet Way

SIKHISMThose mortals who consume marijuana, flesh and wine - no matter what pilgrimages, fasts and rituals they follow, they will all go to hell.

ZOROASTRIANISMThose plants, I, Ahura Mazda (God), rain down upon the earth,to bring food to the faithful, and fodder to the beneficent cow. ~ Avesta, Venidad Fargard 5-20

TIBETAN BUDDHISMThe offering to the deities of meat obtained by killing animate beings is like offering a mother the flesh of her own child; and this is a grievous failure.

Everybody knows the vegetarian diet is good for health and to save the planet. They will be awakening their own great, compassionate, loving, self-nature. And then their level of consciousness will rise up automatically. And they will understand more than they ever did. And they will be closer to Heaven than what they are right now.

Supreme Master Ching Hai Videoconference with Sydney Center, Australia August 17, 2008

VEGETARIANISM IN RELIGION


Leonardo Da Vinci

Pythagoras Lao Tzu

Moby Alica Silverstone

Carl Lewis

John Salley Scott Jurek

Ellen Degeneres Lisa Bloom

Albert Einstein Ingrid Newkirk Coretta Scott KingItalian polymath: artist,

inventor and scientist

Greek philosopher,mathematician and music theorist

Chinese philosopher &spiritual teacher

American DJ, singer-songwriter, musician and writer

Actress (Batman & Robin, Clueless)and animal activist

Legendary track and field athlete, 9-timeOlympic gold medalist and 8-time World

Championships gold medalist

Professional basketball player and winner of 4 NBA championships Ultramarathon champion

Stand-up comedian,television host and actress

Theoretical physicist &Winner of 1921 Nobel Prize

in physics

Animal rights activist and president ofPeople for the Ethical Treatment of Animals

(PETA) Widow of Dr. Martin Luther King

Writer, activist and civil rights leader

Award-winning TV legal expert

Over 170 locationsworldwide!

www.LovingHut.comFor all kinds of vegan products, please visit:

Loving Hut is created with a vision that all beings can live in peace, love and harmony with each other and the planet.

New Loving Hut restaurants are regularly opening around the world.

An invitation to gourmet international cuisine at a great price, it's all animal-free and made with wholesome vegan ingredients, also offering an accessible starting point for those who want to make the noble transition to a plant-based diet.


Loving Hut wins the 2010 Veggie Award for Favorite Restaurant (Worldwide), as voted by readers of VegNews magazine.


~ Supreme Master Ching Hai

For more info log on: www.SupremeMasterTV.com/Be-Veg

Some Benefits of a DietSome Benefits oF a Diet Lowers blood pressure

Reduces Type 2 diabetes

Reverses atherosclerosis

Reduces heart surgery risk 80%

Prevents obesity

Reduces infertility risk

Increases life expectancy up to 15 years

Prevents costly disease outbreaks (mad cow disease, E. coli, foot-and-mouth disease, bird flu, etc.)

Prevents over 25 million meat-related human deaths worldwide each year

Saves 70% of a total cost of US$40 trillion for reducing global warming

Conserves up to 70% clean water

Prevents over 60% biodiversity loss

A solution for world hunger: Free up 3.4 billion hectares of land Free up 760 million tons of grain every year (half the worlds grain supply)

Reduces pollution from untreated animal waste

Saves 4.5 tons of emissions per US household per year

Prolongs the sustainable life of the planet + more

Lowers cholesterol levels

Prevents stroke conditions

Reduces heart disease risk 50%

Prevents many forms of cancer

Reduces asthma and allergy risks

Stronger immune system

Higher IQ

Prevents rapid breeding of antibiotic-resistant superbugs & other dangerous bacteria strains

Prevents 60 billion meat-related animal deaths worldwide each year

Uses 4.5 times less land to grow food

Saves 80% of the cleared Amazonian rainforest from animal grazing

Restores marine life

Consumes 1/3 fossil fuels of those used for meat production

Maintains cleaner air

Stop 80% of global warming


Leonardo adhered to a vegetarian diet for ethical reasons. He said: He who does not value life does not deserve it. He also thought of those who ate meat: their own bodies shall be made a tomb and the means of transit of all the living bodies which they have slain. Furthermore he stated: Truly, man is the king of beasts, for his brutality exceeds theirs. We live by the death of others: we are burial places! I have from an early age abjured the use of meat, and the time will come when men such as I will look on the murder of animals as they now look on the murder of men.

Leonardo da Vinci has been described as the archetypal Renaissanceman and a polymath. He was an Italian architect, anatomist, sculptor, inventor,geometrician, musician and painter.

Leonardo da Vinci

75.160 0.000 142.000 1.850

0.46

7.720

0.27

2.65

0.052

25.000

315.000

195.000

5.200

10.780

28.500

0.600

3.600

5.500

370.000

290.000

331.000

58.130

57.470

0.000

0.000

363.000

120.000

Source Protein gCholesterol

mgCalcium

mgFat g Iron

mgFiber

gEnergy

kcalTotal SaturatedWheat gluten

Soy protein isolate Seaweed, spirulina,dried Soybeans, mature seeds, raw

36.490 0.000 277.000 19.940 2.884 280.000 15.700 9.300 416.000

Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted

30.940 96.000 7.000 8.140 2.870 29.000 1.140 0.000 206.000

Chicken, broiled,fried, cooked,roasted, light meat,meat only

30.910 85.000 15.000 4.510 1.270 27.000 1.060 0.000 173.000

Lamb, domestic, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted

28.300 89.000 8.000 7.740 2.760 26.000 2.120 0.000 191.000

Lentils, mature seeds, raw

28.060 0.000 51.000 0.960 0.135 107.000 9.020 30.500

25.000

24.900

338.000

Finfish, halibut, Atlantic and Pacific, cooked, dry heat

26.690 41.000 60.000 2.940 0.417 107.000 1.070 0.000 140.000

Peanuts, spanish, raw 26.150 0.000 106.000 49.600 7.642 188.000 3.910 9.500 570.000Broadbeans (fava beans), mature seeds, raw

26.120 0.000 103.000 1.530 0.254 192.000 6.700 341.000

Finfish, salmon, chinook, cooked, dry heat

25.720 85.000 28.000 13.380 3.214 122.000 0.910 0.000 231.000

Beans, kidney, royal red, mature seeds, raw

25.330 0.000 131.000 0.450 0.065 138.000 8.700 329.000

Magnesiummg

Based on a 100g serving

The source of the data listed here is the USDA Nutrient Database: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.plhttp://www.soystache.com/sources_of_protein.htm

NUTRITIONAL FACTS


Alicia Silverstone

Silverstone is noted for being an animal rights and environmental activist. She became a vegan in 1998 after attending an animal rights meeting, saying I realized that I was the problem I was an animal lover who was eating animals. She also added, Being vegan truly is the secret to my lifes joy and peace. I feel physically and spiritually better than I could have ever imagined knowing that I am doing everything I can to reduce animal suffering with simple lifestyle choices like being vegan, never wearing any products made from animals (like wool and leather), and buying only from companies that NEVER test their products or ingredients on animals.

Source Protein gCholesterol

mgCalcium

mgFat g Iron

mgFiber

gEnergy

kcalTotal Saturated

Beef, ground, regular, cooked, broiled, medium

24.070 90.000 11.000 20.690 8.130 20.000 2.440 0.000 289.000

Tempeh, cooked 18.190 (0.000) 95.600 11.380 3.290 77.200 2.126 ? 197.000Oats 16.890 0.000 54.000 6.900 1.217 177.000 4.720 389.000Tofu, raw, firm, prepared with calcium sulfate

15.780 0.000

0.000

683.000 8.720 1.261 58.000 10.470 2.300 145.000

Egg, whole, cooked, fried

13.540 459.000 55.000 15.000 4.167 11.000 1.560 0.000 199.000

Quinoa 13.100 0.000 60.000 5.800 0.590 210.000 9.250 5.900 374.000Egg, whole, cooked, hard-boiled

12.580 424.000 50.000 10.610 3.267 10.000 1.190 0.000 155.000

Egg, whole, raw, fresh

12.490 425.000 49.000 10.020 3.100 10.000 1.440 0.000 149.000

Tofu, firm, prepared with calcium sulfate and magnesium chloride

8.040 0.000 162.000 4.460 0.646 46.000 1.450 0.400 77.000

Garlic, raw 6.360 0.000 181.000 0.500 0.089 25.000 1.700 2.100 149.000Milk, store bought,liquid, 3.7% milkfat

20.4 3.280 14.300 3.660 2.278 13.4000 0.050 0.000 64.172

Seaweed, spirulina, raw

5.920 0.000 12.000 0.390 0.135 19.000 2.790 ? 26.000

Peas, green, raw 5.420 0.000 25.000 0.400 0.071 33.000 1.470 5.100 81.000Milk, nonfat 3.4 2.000 123.000 0.180 0.117 0.040 0.030 0.000 35.000Carrots, raw 1.030 0.000 27.000 0.190 0.030 15.000 0.500 3.000 43.000

Bananas, raw 1.030 0.000 6.000 0.480 0.185 29.000 0.310 2.400 92.000

20.000

Magnesiummg

For further information, please see the websites listed below:The Vegan Society (vitamin B-12) http://www.vegansociety.com/food/nutrition/b12/Seventh-day Adventist Dietetic Association http://www.sdada.org/plant.htmMercy for Animals http://www.mercyforanimals.org/

MFA Blog http://www.mfablog.org/2010/09/veganism-the-diet-of-champions.htmlSupreme Master Television http://www.SupremeMasterTV.comT. Colin Campbell Foundation http://www.tcolincampbell.org/PCRM; Physicians Committee for Responsible Medicine http://www.pcrm.org/

18.300Mung beans, mature seeds, raw

25.210 0.000 138.000 1.640 0.114 267.000 7.570 341.000

Pumpkin and squash seed kernels

24.540 0.000 43.000 45.850 8.674 535.000 14.970 3.900 541.000

0.000

3.900

18.300

0.000

Alicia Silverstone is a noted Hollywood actress best known for her roles in Hollywood films such as Clueless and her portrayal of Batgirl in Batman & Robin. Her performances have garnered Emmy and Golden Globe nominations and she also won National Board of Review.


Soy Milk

Organic HOme mAde

Step 1: Soak 3 cups of dried organic soybeans in water overnight, or for at least 8 hours.Step 2: Drain and carefully rinse the soybeans then add them to a grinder or blender and blend until smooth. If using a blender add some water to aid blending.Step 3: Pour 1 gallon of drinking water into a large pot and add the blended liquid into it and stir for a few minutes.Step 4: Strain the liquid through a muslin cloth (cheesecloth) and squeeze out the soya milk. The pulp remaining in the cheesecloth is very nutritious also and can be used in bread making or soups.Step 5: Bring the liquid to a boil, then lower the heat and simmer for at least 25 minutes. Stir it with a wooden spoon to prevent burning.Step 6: The soy milk can be enjoyed on its own, or with agave syrup, sugar or vanilla which can be added at this stage to flavour it.Step 7: Serve warm, or chill and enjoy.

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3 cups of soy beans make 1 gallon of soy milk

Soy milk can also be used as a dairy-free substitute in milkshakes, puddings, soups, and cream sauces.

Grind the soy beans with one of the following: juicer; blender; food processor; grinder or stone grinder.

NOTE: Soy milk may foam up quickly to the top of the pot. If this happens, remove the pot from the heat or turn off the heat for a few moments until it cools a little and the foaming stops.

Your Healthy Recipes


Organic HOme mAde

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TofuStep 1:Prepare 1 gallon of hot soy milk (see 'Soy Milk' recipe).Step 2:Mix 2 or 2 teaspoons of epsom salts as a coagulant with 1 cups of warm water until they dissolve.Step 3:Pour 1 cups of the epsom salts mixture into the hot soy milk. Stir the liquid well, and then let the mixture stand undisturbed for 4 to 5 minutes.Step 4:If the resulting curd is similar to the picture on the left, then don't pour in the rest of epsom salts mixture. If the mixture does not separate into liquid and solid, then add the remaining salt coagulant. Step 5:Pour the mixture into the wooden framed box lined with cheesecloth. Step 6:Wrap the cheesecloth around the mixture and put another wooden box or weights on top of the mixture to press the water out of the mixture.Step 7:The tofu will be ready in about 5-10 minutes to be cut into shapes for you to enjoy. A sprinkle of salt and black pepper will enhance its flavor.

NOTE: Lemon juice, apple cider vinegar, vinegar, calcium sulfate (gypsum),

or natural nigari salt can also be used as coagulants.

lemon juice natural nigari salt apple cider vinegar calcium sulfate (gypsum)


Vegan Steak

Organic HOme mAde

Direction:Step 1: Soak the soy meat pieces in water until soft. Drain off excess water. Break them up slightly using a blender (need to keep their fibrous texture so that they have a better taste). Blend only for a few seconds, stopping the blender regularly to check. Then, drain off the water and use hands to press until dry.Step 2: Put into a pot. Add in all the flour ingredients and all the seasonings, then add 5 tbsp linseed liquid. Mix them evenly.Step 3: Divide into 7 or 8 portions. Use a jar lid as a mold to make the vegan steak with the thickness and size of your liking. Then, steam for 5 to 6 minutes.Step 4: Remove the steamed vegan steak. Pan fry both sides until they are a golden color. This vegan steak can be used as a hamburger patty or can also be topped with sauce and eaten with rice. It is nutritious, delicious and healthy.

Ingredients:Soy meat or wheat meat 400g Flour 2 tbspWheat gluten powder 5 tbsp Corn flour 1 tbspSweet red pepper powder or beetroot powder 1/8 spoonSeasonings:Salt 1 tsp Sugar 1/2 tspBlack pepper 1 tsp Thyme 1/2 tspRosemary 1/2 tsp Soy sauce 2 tbspVegetable oil 80g Water 4 to 5 tbspLinseed liquid 5 tbsp5 tbsp of Linseed liquid : take 20g linseed and add 120ml hot water. After 30 minutes, strain out the seeds keeping only the liquid.


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Organic HOme mAde

Vegan HamIngredients:Soy meat or wheat meat 600g Corn flour 90gWheat gluten powder 150g All purpose flour 50gSweet potato flour 40g Linseed liquid 6 tbspSweet red pepper powder or beetroot powder 3g (for coloring)

Seasonings:Salt 28g Sugar 30gBlack pepper 1 1/2 tsp Thyme 1 tspRosemary 1 tsp Assorted spices 1 tspSoy sauce 4 tbsp Vegetable oil 200g

Material:Cotton cloth 2 pieces about 50cm in length and width

Direction:Step 1:Soak the soy meat pieces in water until soft. Drain off excess water. Break them up slightly using a blender (need to keep their fibrous texture for best results). Blending for a few seconds is enough; stop the blender regularly to check. Filter off the water and use hands to press until dry.Step 2:Put into a pot. Add in all the flour ingredients and all the seasonings, then add 6 tbsp linseed liquid. Mix them evenly. Divide into 2 portions. Put one of them into a plastic bag and press out the air to make it tight. At the same time, make it into a cylindrical or rectangular shape. Then use a cloth to cover it tightly and place in steamer. Use high heat to boil for 5 minutes and then turn to medium heat to steam for 40 minutes. Take it out and cut to eat or freeze it for later use.Step 3:This vegan ham can be shredded for salads, sliced to be used as a burger or put on bread. It tastes great and is a terrific meat substitute.

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Peace Pate^ `

Organic HOme mAde

Ingredients:Section 1:

Walnuts 50g Sunflower seeds 75gSilken tofu 290g Soymilk 100mlSoy sauce 20mlSection 2:

Frying oil 20ml Dried bean curd 300gGarlic powder 1 tbsp Onion powder 1 tbsp Cur ry powder 1/2 tspSection 3:

Apple cider vinegar 40ml Lemon juice 20mlOlive oil 60ml Nutritional yeast 4 heaped tbspSalt 1g Mustard sauce 20mlLight brown sugar 10g


Directions:Step 1: Blend first section of ingredients until smooth.Step 2: Fry dried bean curd and other section 2 ingredients in pan until brown. Remove and heat the paste from step 1 in the pan, stirring constantly to avoid sticking. Do so for 5 minutes or until it is hot throughout (to pasteurize the mixture).Step 3: Put section 3 of the ingredients into the blender and blend well. Add cooled liquid from frying pan and blend to mix.Step 4: Add dried bean curd and pulse blender to combine the fried bean curd fully into the mix. Mix for 10-20 seconds.Storage and Notes:Produces about 1.3-1.5 liters store in an airtight container.RefrigerateWill stay fresh 2 weeks.

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Organic HOme mAde

Ice Cream

Marzipan Sauce

Equipment: Blender or food processorIngredients:Cashew nuts 1 cup, 150g Virgin coconut oil 30mlMaltose (or rice or barley syrup) 200g Banana (frozen) 200 ~ 250g

Ingredients:Almond meal (finely ground almonds) 50g Cashews 50g Almond essence (non-alcohol base) 70ml Salt 1/2 tspNon-sweetened soya milk 130ml Vanilla powder 1 tspFirm tofu 1/2 block (150gm) Coconut oil 25ml Xanthan gum 1/2 tsp Light brown sugar 125g Water 300ml

Directions:Step 1: Soak the cashews in the water for 30 minutes and then drain the water.Step 2: Put the maltose into the blender.Step 3: Add 200ml hot water into the blender to melt the maltose, waiting for 5 minutes before blending.Step 4: Blend for 30-60 seconds until fully dissolved.Step 5: Add the cashews and blend for another minute until very smooth.Step 6: Add virgin coconut oil and blend for 1/2 a minute (30 secs).Step 7: Add in frozen banana cut into pieces and blend for 30 seconds.Step 8: Put in the freezer for 1 day. Then it is ready to serve.If you wish to add berries, add after the banana and blend for 30 seconds.You may replace cashews with avocados (1 large avocado per cup of cashews).You may substitute 2 large frozen mangos for bananas and berries for a different flavor.All the fresh fruits must be placed in the freezer for 1 day before blending. For richer (creamier) ice-cream, double the amount of coconut oil.

Directions:Step 1: Bake almond meal & cashews at 220-250 C for about 6-10 minutes.Step 2: Put the soya milk into the blender.Step 3: Add the baked almond meal and cashews into the blender and blend for 1-2 minutes.Step 4: Add the brown sugar, salt, tofu, almond essence and vanilla. Blend for 1 minute or until mixed well.Step 5: Near the end of blending, add the coconut oil.Stpe 6: Add the water and xanthan gum and blend for 30 seconds until the texture is consistent.Step 7: Makes around 800ml and keeps for around 2 weeks in refrigerator.The Marzipan Sauce is best stored in the refrigerator for 1 day to thicken before serving. Pour over cakes, cereal, bread, ice-cream or puddings. Add to warm water for a refreshing drink. Serving size is usually 20-30ml.


We wish you to enjoy the food that we have prepared for you with our love and our sincerity. You will see for yourself that vegan foods are really delicious and nutritious. i can say even more nutritious and more delicious than the meat diet; and it's bloodless. When we eat vegetarian food, afterwards we feel very light: no conscience; no burden of guilt. We feel like we are full of life and full of vitality again, to do anything we want, a way of life without any killing, without any blood, without any burdened conscience. ~ The Supreme Master ching Hai

The work in the kitchen is a very great mission. it is like taking care of god's children, giving them energy and uplifting their souls through the food.

Our bodies need food to keep us healthy. Our souls depend on love to grow.

P repare F ood with L ove


Ingredients:Onion (finely chopped) 1/2 Ginger (slices) 5-6Green onions (finely chopped) 6 Fried bean curd (cut into 1" cubes) 600g (21 oz)Wheat gluten (cut into 1" pieces) 600g (5-6 pieces) Vegetarian ham (cut into 1" cubes) 100g (3.5 oz)Carrot (cut into chunks) 1 (medium size) Turnip, daikon radish (cut into chunks) 1 lb.Cauliflower (cut into small sprigs) 1/2 head Green bell pepper (cut into squares) 1Tomatoes (cut into chunks) 2 (medium) Lima beans 300g (10 oz) Cabbage (cut into chunks) 1/4 (small) Cilantro (chopped) 1 small bunchVegetable oil 5 tbsp

Ingredients:Oil 2 tbspOnion (diced) 1 tspVegetarian ham (diced) 1 thick sliceTomatoes (diced) 2-3 medium sizeSoft tofu (diced) 1 box (100g)Fresh cilantro (finely chopped) 1/2 cupGreen onion, mint and basil (finely chopped)

Seasonings: Preserved bean curd 4 cubes Soy sauce 2 tbspSalt 2 tsp Sugar 3 tspVegetarian seasoning 2 tsp Black pepper 1/2 tspTomato ketchup 2 tbsp Five spices powder 1 tspChili sauce or chili powder Optional Thoroughly mix above ingredients and set aside.

Seasonings: Salt 1/2 tspSugar 1 tspVegetarian seasoning 1 tspBlack pepper a dashSoy sauce 3 tbspChili sauce (optional)(or 2 pieces preserved bean curd and 1 tbsp Soy sauce)Thoroughly mix above ingredients and set aside.

Any type of soy protein may be substituted in place of the wheat gluten, vegetarian ham or fried bean curd. Add soy sauce (flavoured) if you need more flavor: a delicious taste is guaranteed. Cook onion with some fresh mint so as to avoid too strong a flavor, or leave it out if desired. The best way to enjoy Bachelor's Pot is to make a large amount at one time, store in refrigerator, and reheat only the serving needed for one day. Serve with rice, noodles, or bread. Add water to rice and Bachelors Pot, cook over medium heat for 5-10 minutes and serve as delicatessen congee. Or, add noodles instead of rice and serve as noodle soup.

an ideal dish for busy bachelors-Supreme Master ching Hai used this recipe when She was working for the U.n. refugees and did not have time to cook every day.

named by Supreme Master ching Hai, the title means that such a delicious dish will win the good wife a place in her husbands heart.

Bachelors P ot

Good W ife Tofu Directions:1. Preheat 5 tbsp of oil in a frying pan. Stir-fry onion and green onions until slightly golden and fragrant. Add fried bean curd, wheat gluten and

vegetarian ham, and saut evenly for 2 minutes. Then add carrots, turnips, cauliflower, green peppers, tomatoes, lima beans and cabbage and mix evenly.

2. Pour pre-mixed seasonings into the mixture, and stir slightly. Add 200ml water, and stir evenly, then cover. Bring to a boil, then reduce heat and simmer until vegetables are just tender. Sprinkle with cilantro. Remove from heat and serve hot.

3. Fresh salad, cucumbers, pickles, or nuts can be served with this dish to add some variety.

Directions:1. Preheat oil in a saucepan, add onion and saut until lightly

golden in color.2. Add vegetarian ham and stir evenly for about half a minute, then

add tomatoes.3. Stir in premixed seasoning, then add tofu and stir evenly. 4. Add 1 to 1 cups water, cover and simmer for 5 minutes. 5. Now add green onion, cilantro and basil, stir and remove from

heat.6. Good Wife Tofu is ready to serve. Top with a dash of pepper,

and some mint, if desired. It can also be served over toast and accompanied by some fresh cucumber and lettuce.

Two Dishes Specially Offered by Supreme Master Ching Hai


Ingredients:Mushrooms (sliced) 6 pcs Organic flour 1 tbspOrganic sugarless soymilk 1 cup Vegan butter tbspParsley a little

Seasonings:Sea salt a dash

Directions:1. Heat saucepan on low heat then melt vegan butter in pan, add flour and stir, while

adding in soymilk little by little.2. Let cool and blend until smooth and free of lumps. Pour back into saucepan, add

mushrooms slices, bring to boil, add sea salt and season to taste. Garnish with parsley and you're ready to serve.

M ushroom & Soymilk C ream Soup

Ingredients:Ginger 1 slice Water 1 cupBamboo pith fungus 2 pcs Wood ear mushroom as desiredCreamy corn soup 1 can Carrot as desiredDiced asparagus 15 pcs Veg ham as desired

Seasonings: Salt 1/4 tsp Veggie flavor enhancer 1/4 tsp

Thickener:Water 2 tbsp Corn starch 2 tsp

Directions:1. Soak bamboo pith fungus in water until softened. Boil water in pot with ginger in it; add

bamboo pith and wood ear mushroom, cook for 2 min., drain dry. Segment bamboo pith; mince wood ear mushroom, carrot and veg ham; dice mini asparagus.

2. Cook creamy corn soup with water and bamboo pith added; upon boiling, add diced asparagus and thickener. Pour into serving bowl, arrange carrot, wood ear mushroom and veg ham bits in the center, garnish with asparagus tips, serve.

C arrot & Pumpkin C ream S oup Ingredients:Pumpkin 1/3 head Coconut milk a littleCarrot 1/2 Water 200 ml

Seasonings:Sea salt a dash

Directions:1. Peel skin of pumpkin, remove seeds and rinse, dice; peel skin of carrot and dice. 2. Boil 200 ml water, cook carrot for about 5 min; add pumpkin and cook for 5 more min

until tender. Remove from heat to let cool; blend to form juice.3. Pour juice into pot, bring to boil, add sea salt, stir well; turn off heat and pour into bowls,

add coconut milk and serve.

C reamy C orn S oup with Bamboo P ith F ungus & A sparagusDeli Salad withVeganC heese & Red Kidney Beans


5 -C olor V eggies

Ingredients:Organic lettuce 1 packet Yellow bell pepper 1 Vegan tofu cheese 1 packet Red bell pepper 1 Red kidney beans 1 cup Avocado 1 Cherry tomato 10 pieces Cucumber 1 Olives (pitted) 8 pieces Roasted almonds several

For the salad dressing:Organic olive oil 2 tbsp Syrup 2 tbsp Organic apple cider vinegar 3 tbsp Roasted almonds 1 cup Roasted cashews 1 cup Lemon (squeezed) 1 Sea salt, thyme, black pepper a little of each

Directions for salad dressing:1. Grind the almonds and cashews into powder using a grinder.2. Blend all the materials for min for dressing, ready for use.

Directions for the salad:1. Rinse the lettuce with filtered water and drain dry.2. Dice the vegan tofu cheese; rinse both bell peppers, remove seeds and dice; remove shell &

core of avocado, scoop out the flesh and dice; rinse cucumber and dice, rinse cherries, rinse red kidney beans with filtered water and drain dry.

3. Put all materials (except vegan tofu cheese and roasted almond) in a big bowl, add olive oil and toss well. Sprinkle vegan tofu cheese and roasted almond on top.

Salad dressing can stay fresh for 1 week kept in a glass container and stored inside the fridge. Salad dressing can also serve as a bread and sandwich spread. Vegan tofu cheese is dairy-free and free from animal substances; available in organic stores.

D ragon F ruit S alad Ingredients:Dragon fruit (large size) 1 pc Strawberry (diced) a little Peach (diced) a little Organic raisins a pinchCucumber (diced) a little Vegan eggless mayonnaise 2 tbspAvocado (diced) a little

Directions:1. Cut out a cross section of dragon fruit about from the top. Scoop out the flesh and dice it,

reserving the shell for later use.2. Put diced dragon fruit, diced peach, diced cucumber, diced avocado, and diced strawberry into

a bowl, then add vegan eggless mayonnaise. Toss well.3. Stuff mixture into the dragon fruit shell, sprinkle with raisins. Choose your own favorite variety of fruit to make the salad. Vegan eggless mayonnaise is available in larger supermarkets and health stores.

Ingredients:Potato (medium-sized) 2 Purple cabbage 3 leavesAvocado Small cucumber Tomato 1 Parsley 1 sprigPumpkin 250g

Seasonings:Sea salt, black pepper (crushed), olive oil - a little of each

Kitchen utensils:1 planer, 1 stainless steel cylindrical-shaped mold

Directions:1. Wash clean 1 potato and cook it in boiling water. On cooling down, peel the skin and mash.

Rinse and finely chop the parsley. Add sea salt, crushed black pepper and the parsley with some olive oil to the mashed potato.

2. Cut a cross on the bottom of the tomato, immerse in boiling water for a while, peel off the skin, let cool, remove seeds, and then chop. Drain out excessive water; mix with sea salt, black pepper, and olive oil.

3. Peel the pumpkin, remove seeds, and dice. Cook in boiling water until well done, let cool and mash; mix with some olive oil.

4. Rinse the purple cabbage leaves, cook in boiling water, drain and wipe dry, chop. Add a dash of sea salt and some olive oil.

5. Remove shell and core of avocado, scoop out the flesh, and mash.6. Place cylindrical mold in middle of plate; add in mashed purple cabbage, potato, tomato,

avocado and pumpkin layer by layer while pressing gently. Slowly and carefully remove the mold. Garnish with peppermint leaves.

7. Peel the potato second, rinse the cucumber, and use a planer to make thin slices of both. Deep fry potato slices. Put the potato chips and cucumber slices by one side of the plate, and garnish the other side with finely chopped parsley in olive oil.

Deli Salad withVeganC heese & Red Kidney Beans


Ingredients:Tomato 4 pcs Onion (diced) pcVeg dried scallop (shreds) 1 can Vegan soy cheese (cut into strips) 1 pcPotato (diced) 1 pc Parsley (chopped) a pinch Seasonings:Vegan eggless mayonnaise 1 tbsp Sea salt a dashBlack pepper (ground) a pinch Directions:1. Rinse tomato, cut open the top, scoop out the seeds; reserve shell for later use.2. Heat pan, add some olive oil, saut onion and potato on medium heat till done, then put in a

bowl.3. Empty the dried scallop shreds in a bowl, loosen with a fork; add onion, potato, vegan eggless

mayonnaise, ground black pepper, parsley and sea salt, mix well; stuff inside the tomato shell, spread some olive oil around the shell, and arrange vegan cheese strips on top.

4. Put into an oven preheated to 160C, bake for 5-8min, remove; garnish with parsley and serve. Vegan soy cheese is dairy-free and free from animal substances. Available in organic stores.

Tomato C up

Ingredients:Potatoes 4 pcs Ground flaxseed 1 cupWheat germ 1 cup Black pepper (crushed) a dashThyme a pinch Green, red & yellow bell pepper 1 of each Seasonings: Soy sauce a dash Raw sugar 1 tspSea salt tsp Sauce:Water 2 tbsp Raw sugar tspSea salt tsp Soy sauce 1 tspCornstarch 1 tsp Directions:1. Boil potato until tender, using toothpick to test, let cool on a plate. Then mash it, adding wheat

germ, ground flaxseed, crushed black pepper, thyme and seasonings. Mix well.2. Rinse green & red & yellow bell peppers, remove stems, seeds and ribs. Wipe dry, sprinkle with

cornstarch inside. Stuff in potato mash; flatten the surface, sprinkle the top with cornstarch.3. Heat pan, add 2 tbsp oil, fry the potato mash side on low heat until browned, place bell peppers

nicely on plate.4. Add a little oil into the pan, boil the sauce and pour on top of the bell peppers.

T ri-color Bell P eppersS tuffed with M ashed P otato & B lack Pepper

T ri-color Bell Pepper Salad with E ggplant & Zucchini

Ingredients:Red, orange & yellow bell pepper 1 of each Potato (peeled/chunks) 1 pcItalian eggplant (chunks) as required Water 1 cupZucchini (sliced) as required Pumpkin (diced) 1 cup Seasonings: Sea salt a dash Black pepper a pinchDill a pinch Directions:1. Boil the pumpkin cubes in 1 cups of water in a saucepan until tender. Remove from heat, let

cool, and blend to juice.2. Boil the potato in water until half done. Drain dry.3. Heat pan, add olive oil, fry the potato on low heat until browned; add tri-color bell peppers,

eggplant, zucchini and fry lightly; sprinkle sea salt and black pepper, leave aside.4. Slowly pour pumpkin juice onto a plate, pile up potato chunks, and then lay tri-color bell

peppers, eggplant, and zucchini on top and to the side of the potato chunks. Add the remaining juice on top, garnish with dill and serve.


C har S iew Roll with T urmeric Powder Ingredients:Organic mung bean sprouts 2 handfuls Loving Hut cheerful vegan ham paste 300gWhite sesame a pinch Vegan whole-wheat pastry wrapper 6 sheetsPea shoots tub Seasonings for pastry topping sauce:Non-GM soymilk 1 tbsp Turmeric powder a pinch Seasonings for char siew marinade:Korean chili sauce 1 tsp Non-GM soy sauce 2 tbspSesame oil 1 tbsp Tomato ketchup 1 tbspJapanese mirin 1 tsp Brown sugar 1 tbsp Directions:1. Mix all ingredients for char siew marinade, set aside. Tear vegan ham paste by hand into small shreds,

add char siew marinade, let marinate for over half an hour. Saut marinated char siew in skillet, and then sprinkle with white sesame.

2. Slightly heat pastry wrappers in pan without using oil, until softened and done; dish up and set aside.3. Place sauted char siew in pastry wrapper, add mung bean sprouts, pea shoots, and make a roll.4. Coat surface of baking pan with olive oil, arrange char siew rolls on it, brush on turmeric soymilk (mix

turmeric powder with soymilk), and then sprinkle with white sesame. Bake in a 150C oven for about 15 minutes until browned. Serve.

S tuffed Veggie Tofu Puffs in Portuguese S auce Ingredients:Tofu puff 10 pcs Curry powder 1 tbspPotato 2 pcs Coconut water 1 canMixed vegetables (chopped) 2/3 cup Water 1 tbsp Seasonings: Veg mushroom seasoning tspSea salt 1 tsp Raw sugar 1 tsp Directions:1. Quick-boil the mixed vegetables, drain dry.2. Wash potato and boil until well done, drain and let cool, peel and mash; add mixed

vegetables and seasonings, mix well.3. Rinse the tofu puffs with hot water to lessen oiliness, squeeze dry and halve, sprinkle some

corn starch on the inside; stuff in potato mash, sprinkle the surface with corn starch until the surface is brown, leave aside.

4. Heat the pan with some oil, add water to curry powder and stir well, pour into pan to fry, add coconut juice and seasonings. Finally add tofu puffs, stir fry a bit, and dish up to serve.

Deep-fried tofu puffs better rinsed with hot water or quick-boiled to remove any surface oil, then squeezed dry.

Mexican Tortilla Ingredients:Mexican tortilla 2 pcs Cucumber (stripped) 2 stemsRed lettuce 2 leaves Canned chickpeas 2 cupsLettuce 2 leaves Organic tomato sauce 4 tbspOrganic celery 2 sticks Mexican salsa 3 tbspCarrot (stripped) 2 stems Mustard sauce a little

Directions:1. Rinse chickpeas, blend into paste. Pour into pan and bring to boil; add tomato sauce and

Mexican salsa, mix well, let cool on a plate.2. Blanch carrot strips in boiling hot water for a short while, remove from heat.3. Rinse red lettuce, lettuce and celery; remove outer stringy fiber of celery stalks and cut

into strips.4. Heat the pan without any oil, warm both sides of tortilla on low heat, and lay flat on a

plate. Add lettuce, chickpea paste, celery , carrot, cucumber and mustard sauce on top, roll it up and serve.

No need to blanch the carrot if you prefer it crunchy. May add or replace fillings freely with your favorite veggie ingredients.


Baked Pumpkin R ice Ingredients:Pumpkin 1 head Green veggie stalk (diced) 1 cupVeg shrimp dices 1 cup Veg chicken dices cupMushroom dices 1 cup Veg ham dices cupRed/brown rice 3 bowls Seasonings: Salt 1 tsp Veggie flavor enhancer tsp

Directions:1. Rinse and cross cut the upper part of the pumpkin, scoop out the center pith and

seeds.2. Heat 1 tbsp oil in skillet, fry cooked red/brown rice till the grains split, then put in a

bowl.3. With tbsp oil, fry diced veg shrimp, veg ham, veg chicken, mushroom, green veggie

stalk for a while, add red/brown rice and seasonings, stir fry to combine well. Stuff mixture into a pumpkin, covering with foil sheet.

4. Preheat oven at 200C for 15 minutes; bake the stuffed pumpkin for 20 minutes. Red/brown rice should be soaked for 4 hours before cooking. May add diced pumpkin

as an ingredient.

A ngel Hair Pasta withM ushroom M edley & A sparagus Ingredients:Angel hair pasta package King oyster mushroom 1 pcShiitake mushroom 4 pcs Ganoderma mushroom 1 pcButton mushroom 6 pcs Baby asparagus 15 pcsPorcini mushroom as desired Green/red bell pepper as desired Seasonings: Salt 1 tsp Veggie flavor enhancer 1 tspOlive oil a little Directions:1. Cook angel hair pasta in warm water for min, drain.2. Rinse and soak porcini mushroom until tender, squeeze dry and keep the water for later use.

Rinse and segment asparagus. Slice shiitake mushroom; slice button mushroom; peel the end of ganoderma mushroom; slice king oyster mushroom. Cut bell peppers into threads.

3. Heat olive oil in skillet; stir fry mushroom medley, asparagus and bell peppers. Add the reserved water in (2); add angel hair pasta and seasonings; stir fry with more olive oil, combine well and serve.

Garden Pasta S alad Ingredients & Seasonings:Veggie medley 1 portion Fusilli pasta packageCherry tomatoes as desired Unsweetened soymilk cupBaked cashews as desired Mixed herb seasoning as desiredCanned red kidney beans as desired Salt tspVeggie flavor enhancer tsp

Directions:1. Rinse veggies, drain dry; rinse cherry tomatoes, halve; rinse red kidney beans, drain dry.2. Cook pasta with water for 4 minutes, with lid on let stand for 2 more minutes until tender but

firm, drain dry.3. Fry pasta with olive oil, add unsweetened soymilk, veggie flavor enhancer and mixed herbs.

Stir-fry for a while; add veggie medley and cherry tomato, stir fry to mix well. Sprinkle with baked cashews; serve.

May use veggie broth instead of unsweetened soymilk for a more savoury dish.


Ingredients:A (Burger Bun): Organic bread flour 200g Vegan butter 2 tbspOrganic whole-wheat flour 2 tbsp Yeast 1 tspRaw brown sugar 2 tbsp Warm water cupSea salt a dash Soymilk a littleBlack & white sesame a pinchB (Tofu Cutlet):Firm tofu 1 box Organic white flour 2 tbspWheat germ 3 tbsp Veggie flavor enhancer tspFlaxseed 3 tsp Sea salt tspBrewers yeast 3 tsp Raw sugar tsp Organic oatmeal 3 tbsp Organic whole-wheat flour 3 tbspDill, thyme a pinchC (Fillings):Lettuce 1 leaf Vegan eggless mayonnaise a littleVegan soy cheese 1 slice Mustard sauce a littleTomato 2 slices Directions: A (Burger Bun):1. Dissolve yeast in a little warm water, add some raw brown sugar, cover with lid, leave in a

warm place to ferment.2. Put bread flour, whole-wheat flour, raw sugar, vegan butter, and sea salt in a bowl, add

fermented yeast, stir well while adding warm water little by little, knead gently to make dough. Transfer to kitchen board, roll from the inside out repeatedly until smooth and not sticky.

Hamburger with Tofu Cutlet

3. Roll to form round dough, place inside a bowl, cover with wet towel or plastic wrap to prevent the surface from chapping, leave in a warm corner for 1st fermentation which takes about 40 min, depending on the room temperature. 4. Transfer fermented dough to kitchen board again, divide into 4 portions, roll each into a ball; place on baking pan lined with foil, brush on soymilk,

sprinkle with black & white sesame, and leave in a warm place for 2nd fermentation which takes about 15 min, then put inside an oven pre-heated to 170C for about 20 min.

B (Tofu Cutlet):1. After rinsing firm tofu, put some heavy object on it to press out excessive water, then mash up with a fork, add wheat germ, flax seed, oatmeal, whole

wheat powder, flour, brewers yeast, dill, thyme and seasonings, stir well and divide into 4 portions, roll to form patties.2. Add oil to heated pan, fry both sides of the patties until browned.3. Halve each cooled burger into 2 shells, arrange nicely tofu cutlet and fillings (in C) between them; serve. Use vegan cheese free from eggs and animal substances, available in organic stores. Can use a clean linen cloth to wrap the firm tofu and squeeze out excessive water. In summertime when temperatures are high, fermentation usually takes a shorter time than in wintertime. In case there is no fermentor to use, preheat the oven to 30C then switch off. Use it as a fermentor to ensure accurate timing; also independent from weather influence. There are many types of vegan butter or spreads available in large stores or healthfood shops.

Vegan Cutlet with Basil Ingredients: (Serves 4)Loving Hut vegan ham paste/shredded fresh tofu sheet 350gPotato 150g Cauliflower 100gBurdock 50g Endive (chicory) 20gFresh basil leaf 25g Cooked brown rice 400gRed bell pepper 50g Toasted black sesame tspYellow bell pepper 50g Seasonings/Topping sauce:Italian spices 1 tsp Japanese mirin 2 tbspThyme tsp Water (120cc) 8 tbspSoy sauce 4 tbsp Fructose 3 tbspCornstarch thickener (4 tsp cornstarch + 2 tsp water)

Directions:1. Steam potato until cooked and mash; fine chop fresh basil; cut burdock into short threads (2 cm

long), cut red & yellow bell pepper into small wedges, and cauliflower into small pieces.2. Tear up vegan ham paste into shreds, blend in potato mash, basil bits, burdock shreds, mix

thoroughly by hand, and then knead into a ball shape. Compress to flatten and form a veggie cutlet. Heat oil in skillet, fry on low heat until both sides turn golden brown. (Preferably fry in a pan with mesh-pattern surface so as to leave a beautiful pattern on the cutlet).

3. Blanch red & yellow bell pepper and cauliflower in boiling water until tender to the bite. Topping sauce: Boil all seasonings in a pot, add cornstarch thickener and let boil again. Ready for use. Assembly: Fetch a large round plate. Assemble on a large round plate cooked brown rice, basil-flavored vegan cutlet, red & yellow bell pepper, cauliflower and endive, drizzle toasted black sesame over brown rice, finally top with topping sauce. Well done - what a yummy and benevolent vegan meal!


Middle E ast P ita Ingredients:Tomato 4 slices Cucumber 4 slicesCarrot bits 1 cup Tomato bits 2 cupsCelery bits 2 cups Avocado 1 pcCurry powder 2 tbsp Fresh basil 4~6 leavesPita 1 piece Veg beef mince 2 cupsCanned chickpeas 2 cups Seasonings: Sugar tsp Salt tspVeggie flavor enhancer tsp

Directions:1. Blend chickpeas, carrot bits, tomato bits, celery and basil leaves in a mixer. Fry curry

powder in a hot pan with some olive oil, adding the rest of the ingredients, some water, and seasonings. Upon boiling, switch to low heat, simmer for 5 min. The fillings are ready to use.

2. Cut and tear open one side of the pita bread, stuff in fillings, add cucumber and tomato slices.

Avocado and cucumber can be replaced with fresh vegetables of your preference.

Heart to Heart Ingredients:Tomatoes 4 pcs Potato 1 pcBlueberry 3 pcs Vegan beef patty 2 pcsBrussel sprouts 2 halves Baby carrot 3 pcsSpaghetti 1 serving Mixed herbs a littleKiwi fruit a few slices Strawberry 2 halves Seasonings: Salt 1/3 tsp Sugar 1 tbspVeggie flavor enhancer 1/4 tsp Soy sauce 3 tbsp Directions:1. Cut vegan patty into a heart shape, fry on low heat until slightly browned.2. Add small amount of salt and oil to boiling water, cook spaghetti for 5 min, remove from heat,

and cover for 3 min, drain.3. Blanch brussel sprouts and baby carrot in boiling water. Cut a cross on the bottom of the

tomato, soak in hot water for a while; peel, chop into bits, and blend with seasonings and mixed herbs to make a sauce.

4. Cut potato into 6 slices, fry on low heat until browned, sprinkle with salt. Stir fry spaghetti with olive oil until hot, add tomato sauce, and stir to combine.

5. On a big plate, place heart-shaped vegan beef patty and spaghetti; lay brussels sprouts, baby carrot, potato, kiwi, strawberry and blueberry on the side; top with the remaining tomato sauce.

Ratatouille Ingredients: (Serves 2)Eggplant (100g) 1 piece Cucumber (or Squash) 100gRed bell pepper (50g) 1/4 pc Large tomato 1 pc (150g)Yellow bell pepper (50g) 1/4 pc Spices:Garlic (optional) 2 cloves Thyme 2 shootsMini purple onion/shallot (optional) 4 pcs Basil (fresh or dried) 1/2 cupRosemary 1 tiny sprig Seasonings:Extra virgin olive oil 1 tbsp Sea salt 1/4 tsp Directions:1. Chop vegetables into chunks.2. Heat oil in skillet, fry garlic bits and onion, (also fine without garlic or onion - optional).3. Add bell peppers, followed by eggplant.4. Add cucumber (or hairy squash, if available).5. Finally add tomato chunks, rosemary and thyme; simmer on low heat until all veggies turn soft.

Garnish with a handful of basil, remove from heat and serve.


Ingredients:Soft tofu 2 cups Konbu seaweed 15 gCold water 6 bowls Miso paste 1 tbsp Seasonings: Ginger, finely chopped 5 g Sesame oil a few drops Directions:1. Cut tofu into small pieces, soak seaweed bud in the water for 20 minutes, change water in between to dilute the salt.2. Fully mix miso into 2 bowls of cold water (Shake well in a jar).3. Pour 3-4 bowls of the water into saucepan (depend on your taste), add ginger and heat to boil, then toss in seaweed bud and boil 2 more minutes.4. Put the tofu chunks into the pan.5. Pour the liquid miso into the pan then simmer for 3 minutes.6. Add a few drops of sesame oil.

J apanese S ushi Ingredients:Cooked sushi rice 2 cups Nori (seaweed) strip (1x3) 3 pcsKelp (seaweed) granules 2 tbsp Veg dry meat sprinkle 1 tbspShredded carrot 1 tbsp Black and white sesame 1 tbsp Fillings:Cucumber, diced as desired Veg ham, diced as desired Directions:1. Fill cooked sushi rice into half of the triangle mold, press a hole in the center, stuff in fillings,

cover with rice to fill up mold. Compress. Remove mold; repeat to make more sushi.2. Paste a nori strip onto the base of each triangular sushi; mount opposite sides with kelp

granules, black and white sesame, sesame, veg dry meat sprinkle, or carrot shreds respectively.

Method for making sushi rice: mix hot cooked Japanese rice with sushi vinegar. Veg dry meat sprinkle is available in many healthfood and Asian stores.

S ushi with D ried S eaweed

M iso S oup

Ingredients:Carrot (long strips) 1 Shredded veggie meat 1 tbspCucumber (long strips) 1 Cooked sushi rice 1 cupChinese mushroom (strips) 2 Veg ham (long strips) 1 slice Directions:1. Scald carrot strips, drain and dry. Soak and rinse Chinese mushroom,

season with a little sugar, salt, and oil. Steam for 5 minutes, let cool and cut into strips.

2. Scald rectangular tofu pockets in boiling water for a while to reduce oiliness and blot dry. Cut open two short ends and one long side, spread out to form a long tofu sheet.

3. Laying dried seaweed sheet on a sushi rolling mat, evenly spread a layer of sushi rice on top.Apply enough rice to one straight edge for sealing later.

4. Top with shredded veggie meat, carrot, mushroom, cucumber, veg ham along the long side of the rice. Roll up tightly with both hands. Cut into 1-inch segments. Serve and enjoy.


S auted A sparagus & S traw Mushroom with Tofu Ingredients:Asparagus 3 stalks Straw mushroom 130gTofu 1 (10cmx10cm) Fresh lotus seed 50gEvening primrose flower a little Ginger 1 slice Seasonings: Salt tsp Brown sugar tsp Veg oyster sauce 1 tbsp Sesame oil a little Directions:1. Peel and dice asparagus; halve fresh straw mushroom; cut tofu into large cubes; remove

germ from fresh lotus seed; soak evening primrose flower in salt water, rinse and set aside.

2. Heat oil in skillet, fry tofu until golden brown, put on a dish.3. Heat oil in skillet, saut ginger, add straw mushroom to stir-fry; follow with asparagus

and fresh lotus seed, and stir-fry for a while. Season to taste, sprinkling with evening primrose flower. Dish up and serve. (May garnish with lotus or other flower petals along dish rim.)

Pipa - S haped Tofu Ingredients:Firm tofu 2 pcs Red bell pepper (diced) 1 cupWakame (soft seaweed) cup Tapioca powder 4 tbspChinese Mushroom (soaked & diced) 6 pcsChinese porcelain spoon 6

Seasonings:Sea salt 1 tsp Veggie flavor enhancer tsp Raw sugar 1 tsp Pepper a dash Sauce:Water 4 tbsp Cornstarch 3 tspSesame oil a little Directions:1. Press water out of firm tofu with some heavy object or squeeze water out

using a piece of clean linen.2. Soak wakame in water to remove salty flavor, rinse and drain, cut into

segments.3. Add wakame, diced mushrooms, diced red pepper, tapioca powder and

seasonings to tofu, stir well to form tofu paste.4. Brush some oil onto the inside of porcelain spoons, stuff in tofu paste forming

the shape of a pipa (tear drop). Make 6 at a time; steam for about 10 min, leave aside to let cool. Repeat the process to make 6 more, so altogether 12.

5. Heat sauce ingredients in pan, add sesame oil; slowly pour onto a big plate, arrange pipa tofu on it and serve. Tapioca powder serves to hold the shape of tofu. Tapioca powder can be replaced by cornstarch or wheat starch. Choose unseasoned wakame as seasonings contain vinegar.


Tofu S heet Rolls in Tomato Sauce Ingredients:Tomato (skinned & diced) 4 pcs Laver (Seaweed sheets) 1 sheetFresh tofu sheet (8 thick strips) 1 package Dry tofu sheet sheetFlour paste (flour + water) as appropriate Colored bell pepper (diced) as desired

Seasonings: Salt tsp Veg worcestershire sauce 2 tbspSugar 2 tsp Veggie flavor enhancer tsp Thickener:Water 2 tbsp Cornstarch 2 tsp Utensil:Sushi rolling mat 1 pc Directions:1. Lay dry tofu sheet on sushi rolling mat, brush on flour paste, cover with a piece of laver. Lay

fresh tofu strips on top one by one in a row. Apply flour paste along the straight edge of dry tofu sheet for sealing; roll up tightly like in the picture. Chill for 1 hour. Cut into 2cm segments. Deep fry until golden brown; line up on a plate.

2. Cut a cross on the bottom of tomatoes, soak in hot water for a while; peel and dice. Blend to form a thick sauce.

3. Heat tbsp oil in skillet; add tomato sauce, seasonings, and thickener. Remove from heat, stir in bell pepper dices, pour over tofu sheet rolls.

V eggie M eatball S plendour Ingredients:Fried tofu puffs 8 pcs Veg ham (diced) 1 cupFirm tofu 1 pc Green/red pepper (diced) 1 cupChinese mushroom (diced) cup

Seasonings:Cornstarch cup Salt tspSugar tsp Veggie flavor enhancer tsp Directions:1. Rinse fried tofu puffs, squeeze out water. Cut an opening in each and turn inside out, set aside.2. Soak the Chinese mushroom until tender, dice.3. Prepare the fillings: mash firm tofu, mix with diced ingredients, cornstarch, and seasonings.4. Stuff tofu puffs with the fillings; use toothpicks to seal the openings.5. Deep fry the stuffed tofu puffs until golden brown, remove toothpicks and serve with sweet 'n'

sour sauce.

4-T reasure Tofu S heet Bundles Ingredients:Fresh tofu sheet 5 long pcs Chinese mushroom 5 thick stripsAsparagus 5 stalks Veg ham 5 thick stripsCarrot 5 thick strips Sauce:Salt tsp Cornstarch 3 tspSugar tsp Veg oyster sauce 1 tbspWater tsp Directions:1. Soak Chinese mushroom until tender, rinse. Cut in thick strips; season with salt, sugar, soy

sauce, cornstarch, sesame oil. Steam for 10 minutes; set aside.2. Add a pinch of salt and some oil into boiling water, scald asparagus stalks and carrot strips for

a while and cut veg ham in thick strips; drain dry.3. Lay flat the fresh tofu sheets, place on top of each the 4 different ingredients, roll up nicely and

line up on a plate. Steam for 5 minutes over medium heat. Bring the sauce to a boil; pour over the rolls. Serve.


Zesty Purple Rice with P ine N uts & T ri-Bell Peppers in G rapefruit D ressing Ingredients: (Serves 2)Cold cooked purple sticky rice 1 bowl Yellow bell pepper (diced) pcPine nuts 1 tbsp Mini corn (diced) 3 pcsDiced veg ham cup King oyster mushroom (cut intoGreen bell pepper (diced) pc long, thin strips) 1pcRed bell pepper (diced) pc Lettuce (slightly torn) 2 leaves Seasonings:Oil 1 tbsp Salt as desiredSoy sauce as desired Italian spices as desired Ingredients for grapefruit dressing:Lemon juice tsp Extra virgin olive oil 1 tbspGrapefruit juice 1 tbsp Thyme, salt as desired Directions:1. Beat all ingredients for the grapefruit dressing in a bowl with a whisk until emulsified (or put

ingredients inside a bottle and shake vigorously). Combine lettuce and dressing thoroughly.2. Heat skillet on low heat; Roast pine nuts on low heat skillet until golden and oily, saving for

later use.3. Heat tsp oil in skillet, saut king oyster mushroom until done, season to taste with soy

sauce, salt, and Italian spices and set aside.4. Heat 1 tbsp oil in skillet, saut veg ham dices first, follow with diced veggies, purple rice.

Lastly, add pine nuts and season to taste with salt and soy sauce.5. Place a circular ring mold in center of plate, empty fried purple rice etc into it, press slightly,

top with king oyster mushroom and lettuce, and then remove mold.

S tewed Brown Rice with C hinese Mushroom Ingredients: (Serves 1)Brown rice 50g King oyster mushroom 50gWhite rice 50g Veggie broth 350gChinese mushroom 50g Fresh parsley as desired Seasonings:Oil 1 tbsp Salt tspSoy sauce 1 tsp Italian spices as desired Directions:1. Rinse rice and soak for 3 hours; drain dry.2. Rinse Chinese mushroom, reserve 3 pieces for slicing, chop the rest; rinse king oyster

mushroom, chop.3. Heat oil in skillet, saut Chinese and king oyster mushrooms, season to taste with soy sauce

and Italian spices. Remove Chinese mushroom slices for later use as garnish.4. Add rice to skillet, stir-fry until fully colored, pour in 150ml veggie broth, let boil, change to

medium heat, stirring while simmering. On reduction of the broth add in the rest at intervals, simmering until broth dries up and rice is well cooked, looking soft and moist.

5. Empty rice into dish, top with Chinese mushroom slices, and garnish with parsley.

Baked S easonal V eggies with Rosemary Ingredients: (Serves 1)Eggplant pc Red bell pepper pcOyster mushroom 1 pc Yellow bell pepper pc Seasonings:Rosemary 1 sprig Soy sauce 1 tspGarlic (optional) 1 clove Salt as desiredOlive oil 2 tbsp Directions:1. Mince rosemary and garlic, add olive oil, and soak for one night.2. Cut eggplant and oyster mushroom into slender slices, and bell peppers into shreds.3. Line baking pan with aluminum foil, place veggies on it layer by layer, pour some olive oil on

each layer, sprinkle with a little salt, and repeat until all veggies are done.4. Finally pour soy sauce over the top, fold in foil from all sides to cover up, and bake at 220C

for 15~20 minutes.

Bow T ie P asta in Soup with B lack -E yed Beans & Veggies


Ingredients: (Serves 2)Dried bread (crouton style) 50g Onion (optional) 30gBlack-eye beans cup Carrot 30gVeggie broth 1000 ml Celery 30gBow tie pasta 30g Cabbage as desired Seasonings:Olive oil 2 tbsp Sea salt 1 tspItalian spices tsp Directions:1. Rinse black-eyed beans and soak in water for over 3 hours; cook in 300ml of veggie broth until

tender. Drain dry.2. Dice all veggies; roll up cabbage to cut into slender strips; cut dried bread into bite-size portions,

each with a crust surface.3. Place dried bread pieces on a griddle, drizzle olive oil over evenly, sprinkle with Italian spices

and bake in a 200C oven for 10 minutes until golden. (Leave inside oven with door closed to preserve crispiness.)

4. Boil water in pot, cook bow tie pasta according to instructions on package; drain dry, drizzle a little olive oil over and stir, leave aside.

5. Heat 1 tbsp olive oil in skillet, saut onion, add diced veggies and cabbage strips, add in leftover broth, let boil.

6. Simmer veggie soup on low heat for 10 minutes; turn on high heat, add black-eyed beans and bow tie pasta, let boil again.

7. Pour pasta and soup into bowl; serve with spiced bread pieces.

E asy L asagna with Pumpkin & V eggies Ingredients: (Serves 1)Lasagna noodles 100g Diced red bell pepper 10gPumpkin 200g Diced yellow bell pepper 10gVeggie broth (or water) 200g Broccoli 15gDiced onion (optional) 10g Diced shiitake mushroom 15g Seasonings:Olive Oil 1 tbsp Salt tspSoy sauce 1 tsp Italian spices as desired Directions:1. Cook lasagna noodles according to package instructions, drain dry, stir in a little olive oil.2. Skin pumpkin, remove seeds, steam until soft, blend together with veggie broth to form

pumpkin mash.3. Cut broccoli into small pieces, blanch in boiling water, drain dry and leave aside.4. Heat oil in skillet, saut half the portion of onion, follow with broccoli, diced shiitake

mushroom, diced red and yellow bell pepper, seasoning to taste with soy sauce. Dish up and leave aside.

5. Heat oil again to saut the other half portion of onion, stir in pumpkin mash, and heat through; add lasagna noodle, combine so it is evenly covered with pumpkin sauce, season to taste with salt, stir in Italian spices and remove from heat.

6. Serve lasagna noodles on a plate and top with cooked veggies.

S picy Hot S paghetti with Basil & Eggplant Ingredients: (Serves 2)Spaghetti 200g Soy sauce 1 tbspEggplant 200g Salt tspFresh ginger 20g Fresh basil leaf 1 cupRed chili pepper 15g Dried basil flakes tspOlive oil 3 tbsp Directions:1. Cook spaghetti in water until tender but firm, drain until dry; add olive oil, combine.2. Cut eggplant into circular slices; chop fresh ginger finely; slice red chili pepper; remove stems

of fresh basil leaves. 3. Heat oil in frying pan; add ginger bits and red chili pepper, saut lightly.4. Add eggplant, saut until tender; add tbsp soy sauce, stir fry lightly.5. Add spaghetti, 1 tbsp soy sauce, combine with eggplant, add salt to taste and then dried basil.

Stir well and remove from heat.6. Add finely chopped fresh basil leaves, combine and serve.

Bow T ie P asta in Soup with B lack -E yed Beans & Veggies


V eg Nuggets & M ushroom P otato P ie Ingredients for piecrust: (Two 6-inch flower-shaped pie dishes)Cake flour 200g Chilled unsweetened soymilk 50gVegan soy margarine 100g Salt tsp Ingredients for Veg Nugget & Mushroom layers:Potato 320g Soy sauce tspVeg nuggets - 4 pcs 80g Salt tspOlive oil 1 tbsp Italian spices As desiredButton Mushroom 80g Spinach (5 leaf) 1 cupCake flour 10g Ingredients for Mashed Potato layer:Vegan soy margarine 10g Unsweetened soymilk 200 mlCake flour 10g Cornstarch 1 tspPotato 80g Salt tsp Directions for piecrust:1. Cut margarine into cubes and allow to soften at room temperature.2. Combine cake flour and margarine well to produce a crumbly texture.3. Slowly add sugar, salt, soymilk and knead into a smooth dough (do not over-knead otherwise

the mixture could become too gluten-like).4. Store dough inside fridge for at least 1 hour.5. Divide dough into two 170g parts and form into round balls. Roll out with a rolling pin to form

a circular sheet larger than the pie dish; roll up with rolling pin and place on top of the pie dish, flatten out from the inside, covering up the whole dish, then line up the crust edge with the dish edge by pushing inwards with your hands.

6. Preheat oven, place pie dish on upper rack, bake at 200C for 10 minutes. Remove from heat and set aside.

Directions for pie fillings:1. Cut all the potatoes into thin slices and steam until tender. When cooked, set aside the 80g

of potatoes for mashed potatoes. Tear the spinach leaves by hand into smaller pieces.2. Slice veg nuggets, fry with olive oil, drain excess oil and let cool for later use.3. Slice the button mushrooms, cook with remaining oil, season to taste with soy sauce, salt

and Italian spices.4. Blend the remaining cooked potato slices, soymilk, and cornstarch into a paste in a food

processor.5. Heat softened margarine in skillet; slowly blend in cake flour, little by little blend in the potato

paste, adding salt to taste.6. Top piecrust in layers of potato slices, then spinach, then button mushrooms, then veg

nuggets, until 80% full.7. Pour the potato mix on top to fill up to 90% of the crust.8. Preheat oven to 200C, place pie dish on middle rack, bake with upper and lower heat turned

on for 20-25 minutes or until the centre of the pie is firm.

Veggie K ebabs Hot P late Ingredients:Button mushroom 3 pcs Crispy tofu cubes 3 pcsGreen bell pepper 6 slices Red bell pepper 3 slicesYellow bell pepper 3 slices Firm tofu slices 3 pcsShiitake mushroom 3 pcs Cherry tomato 3 pcsBamboo skewer 3 sticks Satay dipping sauce:Water cup Veg satay paste 4 tbspCornstarch 2 tbsp Directions:1. Thread all the ingredients in alternating layers on the skewers.2. Mix cornstarch with water. Heat veg satay paste in skillet, stir in cornstarch solution; bring to a

boil, remove from heat.3. Heat tbsp oil on a hot plate; fry both sides of kebabs until slightly browned. Pour satay

dipping sauce over kebabs. Serve.


S moked Veg H am with S oy C heese Delicacy Ingredients: (Serves 6)French baguette (1-cm-thick slice) 6 pcs Potato 250gSoftened soy cream cheese 70g Salt tspFuji apple pc Olive oil 3 tbspLoving Hut Cheerful Log (or any flavor of veg ham) 100g

Seasonings:Black pepper a pinch Bay leaf 6 pcsItalian mixed spices (any combination like rosemary, oregano, parsley) tsp

Directions:1. Steam veg ham for 10 minutes, let cool; steam potato for 30 minutes or until softened and

can be mashed by hand, let cool.2. Pre-heat oven to 200C, arrange bread pieces on griddle, pour olive oil over evenly (about 1

tbsp), and sprinkle with Italian spices (extra amount), bake for 10 minutes inside oven or until golden. Place on plate, leave aside.

3. Put veg ham in food processor, add 2 tbsp olive oil, and blend to a paste.4. Add in potato, soy cream cheese, and salt, blend to a paste.5. Finally stir in Italian spices and black pepper to taste.6. Cut Fuji apple into extra thin slices, place on top of bread, scoop on a teaspoonful of cream

cheese + ham mash, garnish with coriander on top.

L aver H and Roll with C olorful Veggies & N uts Ingredients: (Serves 4)Flavored halved laver (dried seaweed) 1 package (20 sheets)Egg-free mayonnaise as desiredDry veg meat sprinkle, soya crunch, or black sesame powder as desired

Fillings: (Choose as you like from the following seasonal veggies, each measuring 1 cup)1. Leafy vegetables: shredded cabbage, shredded purple cabbage, crinkly lettuce, etc.2. Sprouts: bean sprouts, alfalfa sprouts, pea shoots, etc.3. Stems/roots/flowers/fruits: shredded carrot, shredded bell pepper, blanched asparagus, blanched

mini corn.4. Juicy fruit: apple strips.5. Dried fruit/nuts: raisins, toasted and crushed walnuts, cashews, almonds, etc.

Directions:6. Layer a laver sheet with various fillings, sprinkle with dry veg meat sprinkle, and squeeze on the

mayonnaise.7. Roll up laver sheet to form a cone. Serve.

P astry-Topped S pinach with P otato & M ushroom Ingredients:Veg pastry 1 sheet Onion 100gSpinach 50g Veggie broth 2 cupsMushroom 100g Potato 4 largePotato flour (or mashed potato flakes) 2 tbsp

Seasonings:Olive oil 1 tbsp Soy sauce tspSalt 1 tsp Italian spices as desired

Directions:1. Peel and slice potatoes; soak in ice water for 10 minutes, drain dry, sprinkle with salt, steam for

10 minutes until tender.2. Chop spinach, dice mushroom and onion.3. Heat oil in skillet, fry mushroom and onion, season with salt, soy sauce, and Italian spices.4. Add 2 cups of veggie broth, bring to a boil, and then add potato flour and stir well until it

thickens.5. Layer baking dish with creamy mushroom soup, top with a layer of potato slices, and then

a layer of spinach; repeat the procedure until the dish is full, finally topping with creamy mushroom soup.

6. Cut pastry into 1.5cm lengths and arrange in checkerboard pattern on top of dish, pressing the ends firmly against the rim.

7. Pre-heat oven to 190C, bake for 15 minutes or until pastry turns golden brown. Serve.


Veggie W onton with Red C hili O il Ingredients for wonton fillings:Wonton sheets 1 package (500g)Loving Hut veg ham paste (any flavor) 1 package (500g)Sesame oil 2 tbsp (when blending veg ham paste, add to adjust consistency)Salt and pepper tsp each(optional; can use other spice instead to enrich the taste of veg ham paste)

Ingredients for red chili oil sauce: (Serves for 25 wonton sheets)Red chili oil 1 tbsp Chinese prickly ash powder tspVinegar 1 tsp Crushed garlic (optional) tspSoy sauce tbsp Coriander bits 1 tspFructose tsp Celery bits 1 tsp

Directions:1. Add salt and pepper to veg ham paste, process into paste with processor or juicer; add

sesame oil while processing until the paste turns into a sticky mass.2. Fill each wonton sheet with some of the paste filling.3. Boil water in pot; in the meantime prepare the red chili oil sauce for wontons.4. Add salt to boiling water (to add taste to the wonton skin), switch to low heat and cook

until wontons float to the surface, ladle and drain dry before placing in dish.5. Pour sauce onto wontons, sprinkle with coriander & celery bits.

Boiled A sian Dumplings Ingredients: Dumpling sheet 1 package (500g) Chinese mushroom 8 pcs (25g)Cabbage 1 pack (300g) Bean vermicelli 1 coil/packNon-GM dry tofu slices 8 pcs (170g)

Seasonings:Oil 3 tbsp Soy sauce 2 tbspSalt 2 tsp White pepper tspSesame oil 3 tbsp

Directions:1. Rinse and chop cabbage.2. Soak Chinese mushroom; soak bean vermicelli in 90C hot water until transparent & half

done, and then chop.3. Mince Chinese mushroom and dry tofu slices; saut Chinese mushroom with the cooking

oil, add the minced tofu and soy sauce, and fry while stirring to combine all ingredients well.

4. Empty into a mixing bowl, add in chopped cabbage and bean vermicelli.5. Add salt, white pepper and sesame oil, stir to mix in well, then wrap up fillings in

dumpling sheets to make dumplings.6. Add 2 liters of water into a pot. Place all dumplings in boiling water for 3 minutes, then

add 100ml cold water and boil for another 2 minutes. Dish up and serve.

H omemade V egan M ayonnaise Ingredients:Grape seed oil 75ml Salt tspNon-GM soymilk 1 tbsp Vinegar 1 tspOrganic sugar 1 tbsp

Utensils:A small hand blender, a mixing bowl

Directions:1. Put sugar, salt, and soymilk into mixing bowl; stir for about 2 minutes to combine thoroughly.2. Add in 10ml of oil, and then whisk continuously with hand blender for about 2 minutes; add oil again and

repeat the process until all the oil is mixed in. As you add the oil, you will find the mayonnaise getting thicker and firmer.

3. Finally, add in the vinegar. Stir to combine in well.


Veggie Wonton with Spinach & M ushroom Ingredients:Wonton wrap sheets (150g) Red bell pepper 50gSpinach 50g Yam 150gMushrooms 50g Almond slices as desired

Seasonings:Olive oil 1 tsp Italian spices as desiredSalt tsp Black pepper as desiredSoy sauce tsp

Directions:1. Rinse and dice all veggies. Bake almond slices for 10 minutes at 200C.2. Heat olive oil in skillet, saut mushroom and red pepper for a while, adding yam immediately

before turning off heat. Season with salt and soy sauce.3. Empty contents from (2) into a container, sprinkle with Italian spices and black pepper.4. Stir in chopped spinach; combine all ingredients.5. Wrap filling into the wonton sheets, folding in half diagonally into triangular shape.6. Add a little oil to skillet, line with (vegetarian) wontons, fry a bit, add 30ml water then cover with

lid. Cook until water evaporates and wontons turn slightly golden. (Do not overfry or the wontons will become hard, which is less delicious).

Veggie O saka Pancake with BBQ S auce Ingredients for batter: (Serves 2)All-purpose flour 200g Water (or veg broth) 280gSalt tsp Carrot 30gLoving Hut Teriyaki Log veg ham 30gShiitake mushroom (or king oyster mushroom, elm mushroom etc) 30gSpinach leaf (use only leafy part, or substitute with cabbage during off-season) 50g Ingredients for Osaka BBQ sauce: (Just combine)Non-GM mushroom soy paste 30 ml Fructose 30 mlVeg dark vinegar 30 ml Tomato ketchup 10 ml Seasonings & garnishing:Grape seed oil 2 tbsp(has a high smoking point, which is good for high temperature frying.Alternatively, any other veggie oil can be used)Laver powder, Toasted white sesame seeds, Egg-free mayonnaise as desired Directions:1. Pour water into bowl, add flour and salt, beat with manual beater, leave aside for 20 minutes.2. Cut veg ham, carrot, mushroom, spinach into small shreds; fry veg ham with a little oil.3. Add to the pancake mixture in the bowl and stir to combine well.4. Get ready a non-stick skillet, adding 1 tbsp oil to it, and turn on heat. Pour a half portion of

the batter into skillet, reaching up to about 1.5cm, fry on medium heat for about 4 minutes or until bottom part becomes golden brown and crispy (if a large frying pan is used, let batter fry for about 2 minutes first. When the bottom sticks to the pan surface, move using two tongs or wooden spatulas).

5 .When the bottom turns golden brown and crispy, flip it over and spread BBQ sauce evenly to this side. When the second side is cooked, flip back over again to fry the BBQ sauce side for a while.

6. Squeeze on mayonnaise, sprinkle with laver powder and sesame seeds. Serve hot.

Korean Kimchi Soup with Rice C akes Ingredients:(Serves 1)Korean tube-shaped rice cake 8 mini pcs Veggie broth 250 mlVegan napa cabbage kimchi cup Shiitake mushroom (chunked, stem removed) 1 pcVegan kimchi soup base cup Oily tofu (cut into chunks) 1 pc

Seasonings:Oil tsp Coriander bits as desiredCelery bits as desired

Directions:1. Bring to a boil in a pot with oil, veggie broth, napa cabbage kimchi, kimchi soup base, and Korean

rice cake pieces; continue to simmer on low heat for 10 minutes.2. Add mushroom, tofu; bring to boil again.3. Turn off heat, add celery and coriander bits. Serve hot.


Ingredients:(A): Strawberry (sliced) 2 pcs Konjac (elephant yam) powder 30g Kiwi (diced) 1 pc Sugar 1 tsp Mango (diced) pc(B): Blueberry juice 100 ml Konjac (elephant yam) powder 30g Organic soymilk 200ml Directions:(A): Mix konjac powder with sugar; turn off heat when water boils; add konjac & sugar mixture to

water, stir well to form konjac liquid; pour into molds or cups, add in fruit; store in fridge to let solidify. Ready to serve.

(B): Heat organic soymilk, add portion of konjac powder, stir well; pour into molds or cups to let solidify. Heat blueberry juice, add in the rest of konjac powder, stir well; pour over solidified soymilk jelly, and return to fridge to complete setting. Ready to serve.

May adjust the firmness of jelly by varying the amount of konjac powder used. May replace konjac powder with agar shreds, Jelly T, or other types of vegan jelly.

F resh F ruit J elly

Ingredients:Sago 200g Vegan butter 1 tbspRaw sugar 7 tbsp Coconut milk 200mlCustard powder 5 tbsp Pudding cups 4Cornstarch 5 tbsp Fillings:Red bean paste (for 4 portions) 4 tbsp Directions:1. Rinse sago and soak in water for 15-20 min; while stirring with wooden spoon, cook with 5

times as much water until well done - should then appear transparent. Remove from heat, cover with lid for 5 min - this serves to cook through the sago; finally pour through a fine sieve, and then rinse with cold water.

2. Pour sago into pot, add coconut milk, stir well; add cornstarch and custard powder a little a time, filtering through a sieve, stir well; and then add vegan butter and raw sugar. Cook on low heat to make sago paste.

3. Divide red bean paste into 4 portions, press into round flat shape using plastic wrap, leave aside.

4. Pour sago paste to fill of cup, add red bean paste, fill up with sago paste to the top. Baking for 10-15 min will do. May sprinkle a little sugar on top, and then scorch it to golden brown with a rod lighter.

May use fruit such as banana or mango, or lotus seed paste, to replace red bean paste. Be careful to avoid using types of red bean paste with animal substances (such as lard) in them.

Sago Pudding with C oconut M ilk

Ingredients:Orange 1-2 pcsStrawberry 10 pcsKiwi 2 pcsPopsicle mold 3 Directions:1. Squeeze juice out of orange; leave aside.2. Peel skin off kiwi, cut into chunks, and blend to

juice.3. Remove leaves from strawberries, rinse and cut

into chunks, and blend to juice.4. Pour orange juice, kiwi juice and strawberry juice

into separate molds, ensuring lids are on. Store inside freezer for at least 6 hours until solidified.

May replace with your favorite fruit juice, or simply use ready-made juice for the popsicle.

F resh F ruit Popsicle


Vegan S trawberry P ie Ingredients for piecrust:Cake flour 200g Organic sugar 60gVegan bittersweet chocolate 50g Non-GM soymilk 60 ccOlive oil or grape seed oil 45 cc Vegan margarine 40g Ingredients for filling (vegan cheesecake mix):Non-GM soymilk 250 cc Cake flour 25gOrganic sugar 40g Loving Hut soya lecithin 1 tbspGarnish:Organic strawberry 1 box Vegan Jelly-T powder tspOrganic sugar tsp Water 2 tbsp Directions for piecrust:1. Put sieved flour in mixing bowl, follow with vegan margarine and olive oil; hand mix flour and oil into a grain-like texture.2. Add soymilk, knead into dough, but do not overdo or else dough turns gummy (gluten forming) and pie will not be crispy.3. Wrap dough with plastic wrap. Leave inside fridge for 30 minutes.4. Return now-fermented dough to work surface, sprinkle with flour, roll into a round shape, and fit into mold.5. Reshape piecrust, poke some holes into the dough using a fork; cover with foil, top with a layer of soy beans. (This practice of using a layer of soy beans is to prevent piecrust from rising while being baked.)6. Pre-heat oven to 180C and bake for 15-20 minutes.7. During the last 3 minutes remove the layer of soy beans and foil, return to oven and bake until golden brown.8. Dissolve chocolate in a pan or bowl over hot water and spread onto baked piecrust.

A romatic M uffin with A pple, C innamon & Brown S ugar Ingredients:Bread flour 130g Baking soda tsp Oil 2 tbsp Baking powder tsp Water 140ml Cinnamon powder tsp White vinegar or fruit vinegar 1 tbsp Brown sugar 80g Small size apple 1 pc Salt tsp Castor sugar (as garnish) some Directions:1. Peel the skin off apple; peel several thin slices of the flesh as garnish. Dice the remainder, set aside.2. Combine bread flour, baking soda, baking powder, and cinnamon powder; and then sieve. Add salt and

brown sugar; stir to mix together well.3. Add water and stir in slowly, then stir in 2 tbsp oil.4. Add in the diced apple.5. Finally add 15ml vinegar, stir slowly.6. Pour batter into mold, coil up apple slices into a rose shape, and place in the center of batter.7. Bake muffin inside a pre-heated oven to 165C for about 20-25 minutes. Poke with a skewer - if it

comes out clean and not moistened by batter, the muffin is perfect and ready!Hearty O range Pound C ake with F lax S eed Ingredients:Organic bread flour 240g Olive oil 90ccBaking soda 1 tsp White vinegar/fruit vinegar 2 tbspOrganic sugar 80g Flax seed 4 tspFresh orange juice 100cc Water 200ccSalt tsp Soya lecithin 1 tbsp Directions:1. Combine and sieve bread flour and baking soda, then set aside. Juice orange and also set this aside.2. Boil flax seed in water for 2-3 minutes, then turn off heat (will thicken); add salt, sugar, and soya lecithin

(dissolve in warm water for easier mixing with batter later on). Stir well, let stand.3. When sugar and soya lecithin dissolve completely, slowly add olive oil and orange juice, stirring to mix well.4. Add all wet ingredients (except vinegar) to bread flour and baking soda; stir moderately to combine. Pre-

heat oven to 190C.5. Finally add vinegar to batter, stirring slowly to combine.6. Bake batter in 190C oven for about 30 minutes. Just after 10 minutes have passed, take out batter to

cut a line along the center, letting the cake bulge up a bit and also to have a cool look! When baking is complete, enjoy this succulent dish warm or chilled.

Directions for filling:1. Sieve cake flour.2. Mix soya lecithin with soymilk first, and let stand for 10 minutes.3. Empty all ingredients into pot, stir while cooking until it boils.

Allow to cool a little, then pour into piecrust.

Assembly & garnish:1. Rinse strawberry, remove base, wipe dry.2. Garnish pie with strawberries.3. Combine tsp vegan Jelly-T with tsp sugar, add 2 tbsp of water, bring to a

boil, let cool; smear onto surface of strawberries.

Be Vegan,Make Peace

Organic Vegan Lifestyle for a P

eacefu

l Wor

ld

For more information on vegan living, including plant-based recipes, cooking shows, and other nutritious info, please visit the following websites:

http://www.vegan-nutritionista.com/index.htmlhttp://www.chooseveg.com/vegan-recipes.asp

http://www.nutritionmd.org/index.htmlhttp://www.vegkitchen.com/

http://fatfreevegan.com/http://vegweb.com/

http://www.vegguide.org/http://www.veganoutreach.org/guide/

http://www.tcolincampbell.org/courses-resources/calendar51/http://www.peta.org/living/vegetarian-living/recipes/default.aspx

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