by Barb Musick
Tofu press
The tofu press is a tool that allows you to easily and neatly remove the excess liquid from tofu in minutes. This lets you control the texture of your tofu. (The drier it is, the chewier and “meatier” it’ll be.) Then you can add flavor, either through a marinade or by allowing the tofu to soak up a sauce while cooking.
Tongs
You’ll want a pair of tongs to pick food out of boiling water or off a hot tray. They can seem tricky to use at first, but you’ll get the hang of them before you know it.
Wood cutting boards
When choosing a cutting board, I always recommend going with wood for multiple reasons. They’re softer than bamboo, so they won’t dull your knives as quickly. Plastic cutting boards are problematic, as tiny slivers of the plastic can end up in your food.
RECOMMENDED INGREDIENTS
Here are some of my favorite ingredients that are called for in this book. I recommend all plant-based cooks keep these on hand!
Kala namak
Also called “black salt,” this gives your foods an eggy flavor, making it perfect for tofu scrambles and other tofu-based dishes.
Nondairy milk
There are plenty of nondairy milk options to choose from based on flavor or dietary restrictions—such as soy-free or nut-free—so use your favorite in these recipes. My favorites are oat milk and cashew milk. Do be careful to choose an “unsweetened” variety, as that is what these recipes call for.
Nonstick spray
These come in many varieties, so you can choose the one with the type of oil you like most (olive oil, avocado oil, etc.). Nonstick spray helps keep food from sticking to a pan, especially during baking.
Pure maple syrup
This is the all-natural maple syrup that comes from trees and has just one ingredient. Be sure to use the real stuff, not the “pancake syrup” brands that are full of corn syrup and artificial flavoring; these will cause your dishes to be much too sweet.
Salt
I have a variety of salts in my pantry, but most often I choose regular table or sea salt. If the recipe doesn’t specify a particular kind of salt, use table salt.
Smoked paprika
Not to be confused with regular paprika, this version has a smoky flavor that tastes
almost like bacon!
TIPS FOR SUCCESS
You should never feel bad if you make a mistake while cooking. It’s part of the learning process, and we’ve all done it. Here are a few things to keep in mind to keep the mishaps to a minimum.
Measure ingredients properly. When measuring liquid ingredients, be sure to use a liquid measuring cup (the one with a handle and spout). I like to place the cup on the counter and pour the liquid into it until it reaches the desired measurement line. This keeps the cup steady and allows you to be precise. When measuring dry ingredients, use the small measuring cups that are identified by their amount (¼ cup, ½ cup, etc.) and always use a butter knife or something similar to level off the top.
Always set a timer. It’s easy to get distracted in the kitchen, and a timer will keep your food from overcooking or burning.
Taste before adding additional seasonings. Adding more salt, chili powder, or other seasonings without tasting first can leave you with a dish that is just too salty or spicy to enjoy.
Read the entire recipe before starting. Although the recipes in this book are pretty easy, it’s important to read the whole thing before starting for a couple of reasons. You want to make sure you have all the ingredients on hand, understand all of the steps, and have everything prepared correctly before starting.
SAFETY FIRST
Kitchen safety is not just important for teenage cooks—we all need to be careful! Most important, if you’re confronted with an ingredient or situation you’re not comfortable with, never be afraid to ask for help.
Cutting stuff
Learning to use knives correctly is one way to help guarantee your safety in the kitchen. Here are some tips to keep in mind.
Choose the right knife for the task. Many knives are designed for a specific task or type of ingredient.
Keep your knives sharp! Dull knives are actually more likely to slip and cause an injury. Ask the adult in your home about sharpening the knives in your kitchen.
Never, ever cut toward yourself.
When cutting, curl the tips of your fingers under to protect them.
Use a cutting board for a more stable cutting surface. If it’s slipping, try placing a damp dish towel underneath.
Pay attention, take your time, and never be afraid to ask for help.
Handling hot stuff
You can’t cook without heat, so keep these steps in mind to avoid being burned.
Whether your stove is electric or gas, be mindful of the heat. Electric stoves with smooth flat surfaces can remain hot long after the burner has been turned off. Gas stoves have an open flame that can catch towels and shirtsleeves.
Always keep oven mitts handy when baking or roasting. They are thicker and safer than using a towel and will help protect your wrists from the inside edges of the oven door. Wet oven mitts won’t protect you from heat, so don’t let your mitts get wet.
Keep pan handles turned toward the back of the stove so they don’t stick out over the edge. This can prevent bumping into them and burning yourself.
Some pots and pans have handles that will get very hot. Use an oven mitt (or ask for help) when handling these.
Cleaning stuff
Keeping a clean workspace can make all the difference between a successful meal and a frustrating disaster. Keep these tips in mind.
Prep the cook first! Wash your hands, make sure you have towels or an apron handy, and if you have long hair, tie it back.
Clean up as you go! Washing your dishes and tools as soon you’re done using them keeps your workspace clean and organized.
Always wash your produce, even if it looks clean. Germs and dirt like to hide on veggies, and you don’t want them in your food.
The Healthy Vegan
When you first decide to cut animal products out of your diet, you may wonder what you should be eating in their place. The good news is that it doesn’t need to be confusing or complicated! Your body still needs the same mix of nutrients, from protein to vitamins, and there are lots of vegan options.
Science tells us that if we eat a varied and balanced diet of grains, legumes, veggies, and fruit we’ll get all the nutrients our bodies need, but it’s never a bad idea to be informed. Here are some vegan foods that can help you meet your nutrition goals.
Protein: It’s an old joke among vegans that as soon as you announce you no longer eat meat, people will start asking where you get your protein. Tofu, lentils, and beans are examples of high-protein vegan foods, but did you know that nearly all fruits and vegetables contain at least some protein? It’s true!
Iron: Our bodies need iron for growth and development, which is why it is an essential mineral. Lentils, chickpeas, beans, kale, and raisins are all foods with lots of iron. Many foods, such as breakfast cereals, are also fortified with it.
Calcium: Mostly known for keeping bones and teeth strong, calcium offers a variety of health benefits. Most plant-based dairy substitutes are fortified with calcium, but foods like kale and almonds are also good sources.
Vitamin B12: This is one of the only vitamins that isn’t produced by plants, meaning vegans must turn to fortified foods and supplements. Plant-based milks and margarines are often fortified with B12, as is nutritional yeast. Talk to your doctor or your parents or guardians about supplements.
Omega-3 fatty acids: This fat supports our immune system, but our bodies aren’t able to make it on their own, so we have to provide it through food or supplements. My favorite source of omega-3s is chia seeds, which also make a great egg substitute for baking when mixed with water.
WHY IT’S GREEN TO GO VEGAN
The food we choose to eat makes a huge difference on our effect on the environment.
Raising animals for food requires an immense amount of water and land, and it also causes a lot of greenhouse gases. Our air and our water are being polluted, and that’s scary, but there is something easy that you can do to help: eat more vegan meals! Eating vegan reduces your carbon footprint, even if you’re not vegan full-time. Small steps like Meatless Monday and Tofu Tuesday make a difference, too. And if you’re cooking delicious plant-based meals for your friends and family, perhaps they’ll start to take these small steps with you!
About These Recipes
I tried to channel my inner teenager while developing these recipes, focusing on easy, delicious, nutritious dishes. Remember to always read the recipe carefully before you start cooking, and if there’s a term you’re unsure about, refer to the definitions earlier in this chapter or ask an adult.
Serving sizes vary throughout the book. Many chapters focus on meals for four, and there’s an entire chapter dedicated to meals for one. Don’t let the serving sizes keep you from trying a recipe though! You can double a recipe if you want to share Buffalo Chickpea Wraps or Next-Level BLTs with a friend. On the flip side, if you’re craving Baking Sheet Fajitas or Cashew Tofu, and you’re the only one there to eat them, you can either divide the recipe to make less or simply store the leftovers in airtight containers to enjoy later.
As you’re flipping through and deciding where to begin, keep an eye on the labels. Note that some of these recipes can be made nut- or soy-free if you buy cheeses that don’t have those allergens in them. Here are the labels you’ll see throughout the book:
5 ingredient: Uses only five or fewer main ingredients (not counting olive oil, salt, and pepper).
30-minute: Can be prepared, cooked, and served in 30 minutes or less.
Gluten-free: Does not contain gluten. Gluten can sometimes hide in vegan products, so be sure to always check the ingredient list! If you have a gluten allergy, always check the packaging for a “Gluten-Free” label, which indicates foods likes oats were processed in a completely gluten-free facility. (If not, they aren’t truly gluten-free and should be avoided.)
Nut-free: Is free of nuts and coconut. Nut products can sometimes hide in vegan products, like spreads and dressings, so be sure to always check ingredient lists!
One-pot: Uses only one pot or pan.
Soy-free: Contains no soy products. Soy products can sometimes hide in vegan products, like spreads and dressings, so be sure to always check ingredient lists!
Most of the recipes also include special tips that will help you become a better cook, learn about ingredients, and make the dishes your own. There are the five kinds of tips you’ll find in the following chapters:
Change It Up: For adding or changing ingredients to mix things up a little or try something new with the recipe.
Did You Know? Interesting background about a dish or a fun trivia fact about an aspect of cooking.
Ingredient Info: Info or advice on an ingredient’s taste or how to cook it.
Kitchen Cure: A cooking tip to prep ahead, make something easier, save time, or fix a problem.
A FINAL WORD ON SUGAR
Many sugars are filtered through bone char, meaning they’re not technically vegan. Look for an “organic” or “unfiltered” label for truly vegan sugar. Note that many vegans eat regular sugar, however, so the choice is up to you!
Tofu Scramble Totchos
CHAPTER 2
Breakfast and Brunch
Baked Tofu Bacon
Apple Pie Pancakes
Sweet Potato Pancakes
Oven-Roasted Breakfast Potatoes
Poblano-Sausage Hash
Tofu Scramble Totchos
Jalapeño and Sweet Potato Tofu Scramble
Eggy Muffin Sandwiches
Strawberry-Banana French Toast
Cheater Chilaquiles
Frozen Yogurt Breakfast Bites
Summer Berry Fruit Salad
Peanut Butter and Chocolate Overnight Oats
No-Bake Cereal Bars
Maple-Cinnamon Banana Bread
Chocolate-Cherry Baked Oatmeal
Lemon Chia Seed Muffins
Baked Tofu Bacon
5 ingredient
Nut-free
Serves 4
Prep time: 20 minutes, plus 30 minutes to marinate
Cook time: 30 minutes
There are plenty of good vegan bacon products in stores, but I recommend making your own! This version is smoky (thanks to the smoked paprika!) and chewy and oh-so-good on its own or in a dish like the Next-Level BLT.
1 (14-ounce) block firm or extra-firm tofu, pressed for at least 20 minutes
¼ cup real maple syrup
¼ cup soy sauce
2 teaspoons smoked paprika
½ teaspoon garlic powder
¼ teaspoon black pepper
Nonstick spray
1. Prepare the tofu. Halve the tofu lengthwise. Slice each half into 14 to 16 equal strips.
2. Mix the marinade. In a shallow bowl with a tight cover, combine the maple syrup, soy sauce, paprika, garlic powder, and pepper. Add the tofu and cover, flipping the container over a few times to coat the tofu. Refrigerate for at least 30 minutes, flipping a few times.
3. Bake the tofu. Preheat the oven to 375°F. Lightly spritz a baking sheet with nonstick spray. Lay the tofu on the sheet in a single layer (save the marinade!) and bake for 15 minutes. Spoon some of the leftover marinade over the tofu, then use tongs to carefully flip the pieces over. Spoon more marinade over the tofu, then bake for 10 to 15 minutes, until the tofu is crispy around the edges. The thinner you sliced the tofu, the faster it will get crispy.
Kitchen Cure: The more moisture you press from the tofu, the faster it will crisp up. If it’s still soft after 35 minutes, try turning the broiler on low for about 1 minute, keeping an eye on it so it doesn’t burn.
Apple Pie Pancakes
30-minute
Serves 4
Prep time: 15 minutes
Cook time: 10 minutes
If you wish you could have dessert for breakfast like I do, this recipe will serve you well. All the flavors of apple pie, but in a pancake—and in 10 minutes!
1¼ cups all-purpose flour
1 tablespoon brown sugar
2 teaspoons ground cinnamon
1 teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon nutmeg
⅛ teaspoon salt
1½ cups unsweetened nondairy milk
1 teaspoon vanilla extract
1 large apple
Vegan butter and real maple syrup, for serving
1. Mix the dry ingredients. In a large bowl, whisk together the flour, brown sugar, cinnamon, baking powder, baking soda, nutmeg, and salt.
2. Combine. Add the milk and vanilla, stirring until just combined. Peel the apple and grate it with a box grater. Fold the shreds into the batter, which will have thickened during this time.
3. Cook the pancakes. Heat a large nonstick skillet over medium-high heat. It’s hot when you sprinkle in a few drops of water and they “dance” in the pan. Use a ladle to transfer the batter into the pan. Make 2 to 4 pancakes at a time, making sure not to crowd the pan. Cook for about 2 minutes, until bubbles appear and pop. Flip the pancakes and cook for 1 to 2 minutes, until golden brown on the bottom. Serve hot with butter and syrup.
Ingredient Info: Crispy, slightly tart apples will work best here, including Fuji, Pink Lady, and Honeycrisp.
Sweet Potato Pancakes
Serves 4
Prep time: 15 minutes
Cook time: 20 minutes
Pancakes are perfect for any meal, if you ask me—especially when they have sweet potatoes! In fact, I like to double the recipe just to keep some in the fridge for snacks.
2 medium/large sweet potatoes, scrubbed
1¼ cup all-purpose flour
1 teaspoon baking powder
¼ teaspoon baking soda
⅛ teaspoon salt
2 cups unswe
etened nondairy milk
Vegan butter and real maple syrup, for serving
1. Microwave the potatoes. Prick the sweet potatoes all over with a fork. Microwave for 8 to 10 minutes, turning over once, or until soft. Cool for a few minutes, then halve each potato and scoop out the insides. Measure 1 cup and set aside. Discard the rest with the skin.
2. Mix the dry ingredients. In a medium bowl, stir together the flour, baking powder, baking soda, and salt.
3. Mix the wet ingredients. In a small bowl, whisk together the 1 cup of sweet potato and the milk until combined. Pour this into the flour mixture, stirring until just combined. Let the batter sit for 2 to 3 minutes to thicken.
4. Cook the pancakes. Heat a large nonstick skillet over medium-high heat. It’s hot when you sprinkle in a few drops of water and they “dance” in the pan. Use a ladle to transfer the batter into the pan. Make 2 to 4 pancakes at a time, making sure not to crowd the pan. Cook for about 2 minutes, until bubbles appear and pop. Flip the pancakes and cook for 1 to 2 minutes, until golden brown on the bottom. Serve hot with butter and syrup.
Oven-Roasted Breakfast Potatoes
GLUTEN-FREE
Nut-free
One-pot
Soy-free
Serves 4
Prep time: 10 minutes
Cook time: 30 minutes
I call these potatoes “breaky taters.” They are the perfect side dish for nearly any brunch or breakfast. If you don’t have (or like!) a bell pepper or onion, the potatoes are still good on their own—especially with maple syrup or hot sauce!
5 large Yukon Gold potatoes
1 bell pepper (any color)
½ onion
2 tablespoons olive oil
1 tablespoon dried oregano
½ teaspoon garlic powder
1 teaspoon salt
¼ teaspoon black pepper
Hot sauce or real maple syrup, for serving (optional)
1. Chop the veggies. Preheat the oven to 400°F. Cut the potatoes into bite-size pieces. Cut the bell pepper and onion into large dice.
