What to Expect from Sister Vegetarian Recipes...

Sister Vegetarian knows the importance of nutrition without breaking the bank. In lieu of this, I keep the meals to a cost that anyone can create and still stick to a budget. I also include raw vegan meals. Sister has acquired a Raw Vegan Chef Certfication through The Raw Food Network-Ekaya Institute of Living Food Education. I love to cook meals from Africa, India, the Middle East, Greece, Italy, and the list goes on. When I cook, I call it traveling the world without leaving my home. I see cooking as a way to experiment and learn about other cultures, as I also learn more about my roots.

Enjoy the meals. Enjoy the travel. No Passport Required. Just an appetite for delicious and healthy meals.

Peace & Love, Sister Vegetarian.

Sunday, December 4, 2011

AVAILABLE NOW!! Get it by Dec 24th!!!! Sister Vegetarian's 31 Days of Drama-Free Living is Available Now!


Order your copy now of Sister Vegetarian's 31 Days of Drama-Free Living via Amazon.com for delivery by Dec 24th!

Let this daily guide that leads you through 31 days of transitioning to a vegetarian or vegan lifestyle start you off to a new year for 2012!!!!

~ Donna M Beaudoin "Sister Vegetarian"

Sunday, November 27, 2011

Sister Vegetarian's Classes are starting soon!


I hope everyone had a wonderful Thanksgiving with family and/or friends

The Virtual Vegetarian and Vegan Classes will be starting soon in mid December. When the first video is posted, I will send out a notice along with the class syllabus and any accompanying documents. The first class will also feature cooking demonstrations and recipes for making your own inexpensive non-dairy cheese. After all, cheese is one thing that many vegetarians find it hard to give up to become vegans; or, many people, although vegans, are lactose intolerant to dairy cheese products.

The classes will be uploaded to Sister Vegetarian TV at You Tube, and will be various 30 minute or more in length classes. This will be a fun learning experience for everyone with no need to try to make classes at a specific site location. You can view and refer back to the classes anytime. Tell your friends and family in other states or countries to link to Sister Vegetarian's TV once the classes start :)

You will have a chance to email me questions after each viewing, and I will answer your questions at the next virtual class.

The classes will illustrate how being a vegetarian or vegan compliments your lifestyle to provide a drama-free, healthy way of living that also contributes to preserving the environment and animals.

~ Donna M Beaudoin "Sister Vegetarian"

Friday, November 18, 2011

Sister V's Vegan and Vegetarian Thanksgiving Menu and Ideas for Your Own Thanksgiving Menu

Image from The Happy Vegan Thanksgiving Song found at Todd McHatton (Todd McHatton is a musician, artist, and writer living in Ojai, California). Link to Todd McHatton's website here for the song, image, and how to get your version of The Happy Thanksgiving Song

Sister Vegetarian's Thanksgiving Menu Ideas:

Looking for ideas for your first or one of many Vegan or Vegetarian Thanksgiving Dinner? Maybe you are invited to someone else's home for Thanksgiving, and to eliminate the "drama" of explaining why you are not eating turkey or meat based meals, you are looking for some vegan and vegetarian recipes to take along to share.

Below is my Vegan Thanksgiving Dinner Menu that I will be cooking for my husband and parents. I searched the web for awesome recipes to plan my Thanksgiving Menu. I have included the links to the various recipes along with the menu. Enjoy your Thanksgiving. Remember, it's a day of Thanksgiving and a day of giving to those in need who will truly be grateful for your kind gestures.

Vegan Potato Leek Soup
(Care2 Make A Difference)
Collard Greens Salad
(Eat It, Live It, Love It)
Vegan Lasagna (
Vegetarian Times Magazine)
Vegan Hippy Meatloaf
(Happy Herbivore)
Vegan Mushroom Gravy
(Whole Foods Market Recipes)
Vegan White or Yellow Mashed Potatoes
(Vegetarian About.Com)
Vegan Mashed Sweet Potatoes
(Vegetarian About.com)
Vegan Stuffing
(Savvy Vegetarian)

Thursday, October 20, 2011

Classes by Sister Vegetarian

Sister Vegetarian is offering vegetarian and vegan classes in your community: link here for details

Friday, October 14, 2011

Pesto - Creative Suggestions to help you transition

As I have always said, "eating vegetarian or vegan is not expensive." There are so many options for preparing vegetarian/vegan meals than meat based meals that you will never run out of creativity. I no longer encounter the blank look-the stare down- with my refrigerator to inquire "what should I eat for dinner?" I left that question behind me when I switched to a vegetarian and now vegan lifestyle.

Many meals or side meals can be made into full meals or extended to make other meals. For example, look at pesto. Pesto is traditionally served over pasta; however, take a look at the following alternative meal suggestions for pesto that add flavor and spice to any vegetarian or vegan meal whether you are transitioning to a vegetarian/vegan lifestyle, or already are a vegetarian/vegan.

Note: I make my pesto home-made which not only saves on money, but you use fresh ingredients from your farmer's market, grocery store, or whole foods store.

Suggestions for Pesto:
- Raw Vegan Pizza Topping
- Topping for vegan or vegetarian pizza before placing the pizza in the oven to bake
- Mix with a pizza crust dough before baking the crust to make a Focaccia type pizza crust or just Focaccia bread
- Mexican style wrap with chickpeas, avocado, and tomatoes: Combine 1 cup of pesto with 1/2 cup of chickpeas, and 1 mashed Hass Avocado. Spread mixture on a wheat tortilla. Top with tomatoes, and roll tortilla. Slice in half. Serve with blue tortilla chips and salsa on the side.
- Raw pasta: Slice collard leaves very thin and top with pesto for a raw vegan spaghetti
- Appetizer: Pesto topped with a layer of tomatoes on a heated-garlic Italian Bread that is heated until crusty. Serve with a chilled glass of white wine such as a herbal Sauvignon Blanc or mineral-earthy Pinot Grigio.
- Place in a soup for seasoning
- Oven fries: Sprinkle pesto on raw sweet potatoes, red potatoes, or white potatoes. Place in oven to make oven fries
- Serve on top of a vegetarian or vegan burger. the burger can be a bean based burger; or, a vegetable burger made from eggplant or Portobello mushroom

~ Sister Vegetarian

Tuesday, September 27, 2011

The Kale vs Meat Boxing Match

Link here for details of the knock out match!

Friday, September 23, 2011

Monday, September 19, 2011

Sister's Quick Tip of The Day: Why are you throwing away your juicings pulp?

Waste not want not.

Why waste the pulp from your raw vegan juicing? Juicing pulp can still be used in delicious recipes! Some people use their pulp if they are composting; but, there is some nutrition left in juice pulps.

You ask me, how can nutrients be left in vegetable and fruit pulp after juicing?

Well, everything is not perfect. Although you have a great juicer, there could be some nutrients left in the pulp if you use a centrifugal juicer. What's a centrifugal juicer? Link here for a description. Most juicers on the market are centrifugal juicers such as Breville. The rule of thumb to determine how much nutrients is left in pulp is based on the dryness of the pulp. The drier the pulp, the more nutrients are in the juice that was just extracted.

Use the vegetable, fruit, and vegetable/fruit pulp from your raw vegan juicings in raw vegan or cooked vegan/vegetarian recipes. Just scoop the pulp from the juicer into an airtight container. Place in the refrigerator or freezer until ready to use. Many juicers have recipes within the user guides devoted to using the pulp from juicings.

Some people use the pulp in the following ways:

1. Folded into the mixture for home-made breads or muffins
2. Pesto
3. Spread on crusty Italian bread
4. Soups

~ Sister Vegetarian

Farmer's Market Butternut Squash-Pear Vegan Soup (uses the Date Paste Recipe I posted yesterday)

Farmer's Market Butternut Squash-Pear Soup

One way to fight against corporate GMOs (link for my 9-18-11 post on GMOs and Monsanto as now head of the US Farms and Safety Division) is to support your local Farmer. Some farmers do use organic or environmentally friendly methods of farming vegetables and fruit, but cannot afford the US fees to label their produce as organic at the Farmer's Market.

If you read my post yesterday on a Date Paste Recipe as a sweetener alternative, I use 2 TBSP of that Date Paste in this soup recipe.

This soup uses my butternut squash that I purchased a week and a half ago at my local Farmer's Market (link here for Framer's Market post $25 for 2 weeks of Framer's Market Produce)

This is a soup reminiscent of fall. The spiciness of the cinnamon, allspice, and coriander warms you and brings memories of a late Autumn Day. As I ate this soup, I thought of my child-hood days in New Jersey falling in a pile of just raked leaves, or coming in after playing in snow.

I also thought that this would be a great accompaniment to a Vegan or Vegetarian Thanksgiving meal. If serving as a side soup with a Thanksgiving or large meal, you will acquire 8 servings

Farmer's Market Butternut Squash-Pear Soup

Prep and Cooking Time: 40-45 minutes
4 servings if served alone as a meal
8 servings if served to accompany a larger meal, such as a Vegan/Vegetarian Thanksgiving Meal

1 medium to large butternut squash, peeled and diced
2 pears
1 red onion, peeled and diced
2 tbsp extra virgin olive oil
4 cups vegan vegetable stock
2 tsps dried oregano
2 tsps black pepper
1/2 tsp cinnamon
1/2 tsp allspice
1/2 tsps ground coriander
2 TBSP date paste (click here for recipe from my prior post)
1 tsp dry rosemary

1. Sauté butternut squash, pear, and onion in olive oil for 5-10 minutes on medium-high heat in a large pot
2. Add vegetable stock and remaining ingredients. Reduce heat to simmer.
3. Simmer 20 minutes
4. Place soup in a food processor and puree until smooth
5. Return to the pot to reheat.
6. Thinner soup: If soup is too thick, add approximately 1/2 cup increments to the pot until desired consistency is reached.
7. Thicker soup: If thicker soup is desired, continue to simmer until preferred thickness is reached.
8. Soup in nice pasta/soup bowls with crusty Italian bread.

~ Sister Vegetarian

Date Paste (Raw Vegan Recipe): use as an alternative to agave, sugar, maple syrup, and honey

Date Paste is a raw vegan recipe that is adaptable to many vegetarian and cooked vegan meals. It is easy to make and the only ingredients is dates and water! I prefer to use Medjool Dates, and my paste seem to take on a natural cinnamon undertone. Medjool Dates are nicknamed "The King of Dates" not only for their large size, but their taste!

Medjool Dates naturally have a a taste of rich caramel, honey, and cinnamon. Melt-in-your-mouth Medjools are so luscious they taste as if they have been warmed in an oven. If I have extra dates left over from a recipe as from my raw vegan strawberry jam recipe, to preserve the dates for easier use, I create a Date Paste.

Some uses of Date Paste:
Use in place of sugar, honey, maple syrup, or Agave syrup
Use in baking recipes such as breads, muffins, cornbread, cookies
Use to sweeten your tea and coffee
Add to soups, such as my Farmer's Market Autumn Butternut Squash and Pear Soup that I will be sharing with you this week
Use to make salad dressings
Use in place of any recipe or anything calling for a sweetener.

Date Paste Recipe

1 lb Medjool Dates (take out pits)

1/2 cup of reserved water from the soaked dates


1. Soak dates for 10 minutes in enough water to cover dates
2. Place in a food processor the dates and 1/2 cup of the reserved water the dates were soaked in. Process until smooth
3. Place in a reusable glass jar, and refrigerate for 2 weeks.

~ Sister Vegetarian

Sunday, September 18, 2011


READ MY 9-18-11 (CLICK HERE) about how we can take a stand for better foods!

Wednesday, September 14, 2011

DID YOU HEAR THAT? SAY WHAT? Read reviews from vegetarian experts about my book, Sister Vegetarian's 31 Days of Drama-Free Living



Link to Lantern Book's website to read vegetarian and naturopathy expert reviews of my book, Sister Vegetarian's 31 Days of Drama-Free Living (click here for reviews).

Read reviews by the following experts within the vegetarian and naturopathy community:

  • Martha Theus, author and founder of 21st Century Vegetarians

  • Chef Iccha Ra, The Reluctant Vegetarian

  • Dr. Turshá Hamilton, NMD, Naturopathic Physician
Sister Vegetarian's 31 Days of Drama-Free Living is my motivational and inspirational book for and about you in leading a vegetarian or vegan lifestyle.

I would like to extend a heartfelt THANK YOU to my Sister V Blog Readers, Sister V Website Fans, Sister V Facebook Fans, Sister V Twitter Fans, Family, Friends, and Friends of Friends who have already pre-ordered, and will be pre-ordering through Amazon.com and Barnes and Noble online. THANK YOU! THANK YOU! This book is for you with its motivational and inspirational messages, and vegan and vegetarian recipes. I am your sister confidant, lifestyle coach, motivator, and more in this book. It was written for you and about you! THANK YOU FOR pre-ordering!

If you have not done so already, please pre-order via the links below. Lantern Books's Website also includes a sample chapter and table of contents at their website link below.

In addition, don't forget that I will be speaking in a couple of weeks on Oct 9th at the Baltimore, MD/DC area VegFest. My speaking time will be 12:50 PM: click here for details of the event.


Are you curious to find out what's inside Sister Vegetarian's upcoming book "Sister Vegetarian's 31 Days of Drama-Free Vegetarian and Vegan Living"? Link to Lantern Books (click here) for the following samples of Sister's Book
1 - Table of Contents
2 - How to Use This Book as a Daily Guide
3 - Day 1: Victory

~ Sister Vegetarian

Monday, September 12, 2011

Farmer's Market Vegan Flat-Bread Pizza with Home-Made Vegan Garlic-Basil Pizza Dough

Before baking pizza:

After pizza is baked: I sliced pizza in half. You can serve in quarters, thirds, or in halfs as I have sliced in this picture

This pizza is another vegan meal from my Saturday's $25 of 2 weeks of groceries Farmer's Market Shopping Trip (click here for Budget Vegan Farmer's Market Shopping Post)

I thought of this recipe on the spot when I was jonesing for a vegan pizza made from my Farmer's market finds.

This is a satisfying Farmer's Market Vegan Heirloom Pizza made from a vegan home-made pizza crust. I froze the leftovers, and reheated a week later in my oven, and the beautiful flavors melded even more!! I served with a side individual small dipping bowl of organic pasta sauce. The pasta sauce was a great dipping sauce accompaniment to the pizza.

This recipe uses heirloom tomatoes, heirloom zucchini, regular tomatoes, oriental peppers, and more vegetables purchased from my local farmers market. Besides supporting your local farmer where you can purchase organic and non-GMO vegetables, another advantage of shopping at your local farmer's market is that you can find heirloom vegetables which are hard to find in grocery stores or some whole foods markets.

Farmer's Market Vegan Flat-Bread Pizza with Home-Made Vegan Garlic-Basil Pizza Dough

Prep and Baking Time: 50 minutes to 1 hr
Servings 2-4 servings

Vegan Pizza Dough:
2 cups organic-vegan wheat flour
1/2 tsp sea salt
1/2 tsp Agave Syrup or 1/2 tsp Date Paste
1/2 tsp Active Dry Yeast
3/4 cup warm water
1/4 cup extra virgin olive oil
1 tbsp ground garlic
1 tbsp dry basil

Pizza Toppings:
1 heirloom zucchini of choice
1 jalapeno peppers or 4-5 small oriental peppers ( I left my peppers with seeds and veins-but this may be a little hot for you).
1/2 onion, sliced
6 small sweet red, yellow, and orange peppers, sliced
1 heirloom zebra tomato or green tomato, sliced in rounds
1 red tomato diced
1 bunch (about a handful) of fresh parsley
Drizzle of extra virgin olive oil

Pizza Dough Directions:
1. Dry Mixture: Place flour, garlic, basil, and salt in a bowl. Mix.
2. Liquid Mixture: In a separate bowl, mix warm water, olive oil, agave syrup, and yeast. Make a well in the center of the flour and salt mixture, and add this liquid mixture.
3. Mix dry and wet ingredients in a kneading action until fully mixed. Form a ball in a the bowl
4. Set aside the ball in the bowl and cover. Let it rise for 30 minutes

Baking Pizza:
1. Preheat oven to 475 degrees F
2. Place pizza dough ball on a well oiled pizza pan, and stretch out to desired length. This makes a flat crust pizza.
3. Add toppings in whatever order you prefer. I placed my tomatoes sliced in rounds on first, then zucchini rounds, then other ingredients.
4. Place parsley on last
5. Drizzle a little extra virgin olive oil on pizza
6. Bake pizza for 20- 25 minutes, until done.
7. Slice as desired in half or 4 slices

~ Sister Vegetarian

Sunday, September 11, 2011

Sweet Potato Vegan Tortilla Wrap

One of the meals that I made from my Saturday's trip to my local Farmer's Market (read Saturday's article here about $25 of produce for almost 2 weeks of produce) was a sweet potato tortilla. This recipe is from the Color Me Vegan cookbook by Colleen Patrick-Goudreau. It was a quick recipe of 20 minute steamed 2 medium sweet potatoes, saute onions and sweet peppers, and seasonings of diced garlic and jalapeno pepper. I placed the sweet potato filling in a tortilla, rolled the tortilla, and topped it with vegan sour cream, salsa, and chopped turnip greens. I also served organic vegan blue tortilla chips on the side. I purchased my sweet potatoes, jalapeno peppers, and turnip greens from my Saturday farmer's market trip.

This is one of the best non-bean version tortilla or taco fillings I have ever tested! The recipe provided 3-4 servings.

Who says you can't eat vegan on a budget!

~ Sister Vegetarian

Saturday, September 10, 2011


This morning my husband and I visited our local Raleigh, NC Farmer's Market. It's one of the largest farmer's market within the NC Agricultural Building.

I usually purchase my farmers market produce from Wise Farms (click here for Wise Farms) as I have given awesome kudos to Wise Farms in past recipe posts.

SISTER V'S TROPHY AWARD: I must give a Sister V "YOU ROCK AND ARE AWESOME!" SHOUT OUT TO COX FARMS(click here for Cox Farms website and some vegan and vegetarian recipes). The majority of my farmers market purchases today were from Cox Farms!

Cox Farms is a husband and wife small farm who value their employees as family-which shows in the delicious, sweet and beautifully flavored and colored vegetables this family sells daily at the local farmer's market. Just a little about our Raleigh, NC Farmers Market : many chefs of sole-owned restaurants in the surrounding area towns shop at the market's market weekly, if not daily, because they know local, fresh produce means bringing quality to patrons.

Who says you can't shop on a budget! I purchased today for only $25 and approximately 2 weeks worth of the following whole foods: deliciously sweet green tomatoes that I already sliced for lunch and served with Italian crusty bread and olive oil with a chilled glass of Pinot Grigio White Wine on the side; red tomatoes; acorn squash; butternut squash; sweet potatoes; cabbage; cubanelle peppers; Serrano peppers; a bushel of small variety hot peppers; greens; heirloom tomatoes, heirloom, eggplant and heirloom zucchinis (yes, that's right heirloom zucchhnis and eggplants). Since I received 2 weeks worth of produce today for only $25, I'll freeze what I know that I will not be able to cook for the upcoming week.

Who says you can't eat healthy and inexpensively as a vegan or vegetarian! I could just eat what I purchased today without doing anymore grocery shopping for the week! Compare my farmers market bill to those still eating meat! A BIG DIFFERENCE as far as quality, fresh, healthy meals and more money in my purse!

Thank you Cox Farms! You made today's farmer's market experience the same wonderful, enjoyable trip that I love and always look forward to!

Support your local farmers. They may not label the produce as organic, but many do grow their crops as organic- they just can't afford the government's expensive certification to say it's organic! Or, if not organic, they do try to use environmentally friendly methods for growing produce. Buy local. Buy from your local farmer. THANK YOU COX FARMS! YOU ROCK! Cox Farms receives the AWESOME AWARD FROM SISTER V THIS WEEK!

~ Sister Vegetarian

Monday, September 5, 2011

1 Minute Raw Vegan Jam Recipe - This completes the 3 Jam recipe series

This is the third jam recipe for you to choose from in making a healthy alternative to store bought jams. The cost to make these jams are also cheaper than store bought versions. No preservatives and corn syrup that you would see listed in store bought jams label ingredients.

You do not need to be a raw vegan to enjoy this recipe. I love all three jam recipes that I have given you thus far; but, hands down, the recipe below which uses dates and strawberries is my favorite.

To recap the past vegan jam recipes:

1. Vegan Strawberry Jam with home-made British Style Scones

2. Raw Vegan Strawberry Jam

3. 1 minute Raw Vegan Jam Recipe with Dates(recipe below)

1 Minute Raw Vegan Jam Recipe with Dates ** Sister's Favorite, BUT ALL 3 all delicious!

Makes 1 16oz jar of jam

Time: 1 minute to process

Cost: approximately $3.00

1 lb strawberries, clean, cut off stems
6 dates, de-seeded
zest from 1 lemon

1. Place strawberries in food processor and process for about 30seconds. Just until its slightly chopped
2. Add dates and zest, process for another 30 seconds to 1 minute. The jam should be between slightly smooth but with slightly rough chops of strawberries
3. Place in mason jar or reusable glass jar ( I like to reuse my glass Tahini jars which makes a nice 16oz size for the jam). Serve immediately or refrigerate.My jam keeps for 2 weeks, refrigerated

~ Sister Vegetarian

Sunday, September 4, 2011

Sister's Vegan Hurricane Preparedness List

I was asked by a Sister's blog reader to come up with a vegan and vegetarian hurricane food preparedness list: click here for list

Tuesday, August 30, 2011

Where's the protein on my plate?


Still wondering if you will consume a sufficient amount of protein if you switch to a vegetarian or vegan lifestyle? Yes, you will! Meat eaters consume overly the amount of protein needed on a daily basis. This excessive amount of protein from meat sources may lead to many forms of cancer; heart disease; diabetes' osteoporosis; and, other illnesses, diseases, and symptoms (read "Organic Meats Are Not Health Food by the Physicians Committee for Responsible Medicine). A vegetarian or vegan lifestyle will provide the sufficient amount of protein you need from sources that provide more nutrients than a meat-eating lifestyle.

Tired of the question from others or just your curiosity in deciding to switch to a vegetarian or vegan lifestyle, "Where does your protein come from as a vegetarian or vegan?"
Answer: From all the whole foods that we eat!
Every whole food has protein to supply our daily protein needs. Below is a list of some of the common whole foods we may eat on a daily basis as vegetarians and vegans, and their protein content.
Source: Becoming vegan: the complete guide to adopting a healthy plant-based diet by Brenda Davis, R.D. and Vesanto Melina, M. Sc., R.D

For a complete list of proteins in whole foods, refer to the Becoming Vegan book.

grams of protein based on 1 cup serving unless otherwise indicated:

Garbanzo/chick peas 14.5 grams
Lentils (cooked) 17.9 grams
Pinto Beans 14.0 grams
Tofu (1/2 cup) 19.9 grams
Veggie Burgers 11-13 grams
Apples 0.3 grams
Broccoli 2.6 grams
Turnips 0.8 grams
Carrots (raw) 0.7 grams
Kale 2.2 grams
Sweet potatoes 2.0 grams
Almonds 7.4 grams
Sunflower Seeds 8.0 grams
Tahini (3 TBSP) 8.1 grams
Flax Seeds (2 TBSP) 3.8 grams
Oats (1/2 cup) 3.0 grams
Quinoa (1/2 cup) 3.0 grams
Brown Rice (1/2 cup) 4.5 grams

~ Sister Vegetarian

Disclaimer: Sister Vegetarian is a blog based on my vegetarian and vegan experiences and journey as well as others' experiences. I am not a medical, nutritionist, or exercise specialist; so, please consult your physician before starting any vegetarianvegan lifestyle and exercise program.

Saturday, August 20, 2011

New Website for Sister's Services Offered to the community, businesses, and individuals

I just published a new website at www.SisterVegetarian.com which features services that I offer to the community, businesses, and individuals.

It is also an eco-friendly website! This motivational blog, my recipe page, and reader story pages will continue to be active; however, this dot com website focuses on services that I now offer to get you motivated and focused. The website also provides direct links to my blog pages, and my book's release information through Lantern Books if you prefer to log on using http://www.sistervegetarian.com/

~ Donna Beaudoin "Sister Vegetarian"

Wednesday, August 17, 2011

Raw Vegan Stawberry Jam

Raw Vegan Strawberry Jam

As a vegan or vegetarian, the world is open to innumerable world recipes. Although I am a vegan, I love to combine raw vegan foods with my vegan meals for even optimum nutrients.

Here's a quick Raw Vegan Strawberry Jam recipe that takes only 10 minutes.
Yields approximately 16 oz of jam

1-1/2 lbs strawberries, cleaned and stems removed
1 TBSP Agave Syrup

1- Place in a food processor 1 lb strawberries and 1 TBSP Agave Syrup. process until somewhat roughly smooth
2- Pour blended strawberries in a bowl
3- Place in a food chopper or food processor the other 1/2 LB of strawberries, but only process 15 to 30 seconds at a time just to roughly chop up the strawberries. Te strawberries should be in chunky pieces.
4- Blend the chunky strawberries with the smooth strawberries, and place in a mason jar

Serving Suggestions:
- Spread jam home scones or home-made bread
- Place a dollop on top of home-made hummus which is spread on a crusty Italian bread
- Spread hummus in your favorite wrap (Ezekiel sprouted wraps, chapatti, collard leaves, purple or red cabbage leaves and place jam on top

~ Sister Vegetarian

Wednesday, August 10, 2011

Sister Vegetarian (Donna M Beaudoin) is the Spotlight Feature in The Raw Vegan Network's August 2011 Newsletter

I recently received my certification as a Raw Vegan Chef as well as a Vegan/Raw Vegan Lifestyle Coach through The Raw Vegan Network-Ekaya Institute of Living Food Education. I apply my certifications to help people transition to a vegetarian or vegan lifestyle by illustrating the importance of adding to weekly vegetarian or vegan meals raw vegan and whole foods for increased health benefits.

Read The Raw Vegan Network's featured article on myself: click here for August Newsletter and Sister's Feature Spotlight

~ Donna M Beaudoin "Sister Vegetarian"

Sunday, August 7, 2011

PRE-ORDER TODAY via Amazon and Barnes and Noble: Sister Vegetarian's 31 Days of Drama-Free Vegetarian and Vegan Living


Are you curious to find out what's inside Sister Vegetarian's upcoming book "Sister Vegetarian's 31 Days of Drama-Free Vegetarian and Vegan Living"? Link to Lantern Books (click here) for the following samples of Sister's Book
1 - Table of Contents
2 - How to Use This Book as a Daily Guide
3 - Day 1: Victory

~ Sister Vegetarian

Two cancer prevention Raw Vegan recipes using the same Cantaloupe: Cantaloupe-Carrot Juice for breakfast and a Spicy Mexican-Style Cantaloupe Soup

Cantaloupe is high in Vitamin A and Beta-carotene. Cantaloupe a member of the cucumber family, and we know the wonderful benefits of cucumber from healthy skin to high Vitamin A. Health benefits of cantaloupe:

1. According to in-depth research studies, Vitamin A and Beta-carotene is linked to cancer prevention by repairing damaged cells.

2. If you are a diabetic, cantaloupe can lower your blood sugar content. (source WhFoods.com)

3. Stimulate the immune system and prevent coughs, colds and fevers. 4. High level of folic acid. Folic acid is part of the B vitamin family. Folic acid makes healthy new cells.

Two weeks ago, I purchased an organic cantaloupe. Can you believe that the price of the organic cantaloupe was the same as a non-organic cantaloupe, and larger. At the time of the purchase, I knew I wanted to make a raw vegan soup and juice from the cantaloupe, but decided to wait until it became the ripeness I wanted. I stored the cantaloupe towards the back of my refrigerator for 2 weeks to maintain its freshness and prevent from spoiling.

Yesterday, I decided to finally use this cantaloupe in two meals that stretched the dollar not only for one person, but even for a family of four when preparing the spicy cantaloupe soup. Both recipes below are from the same large cantaloupe. For Saturday's breakfast, I always make a juice drink at home for added antioxidants and cancer prevention properties.

Being that cancer has run in my family on my paternal side for years from uncles to recently my dad, prevention through raw vegan and vegan or vegetarian meals has been my gospel and crusade to all.

As I always said and to quote myself, "it is time that illnesses and diseases, especially those that we thought we genetic but in actually came be prevented, become a period and not a continuous comma." It is time to take a stand for your health daily. Live it daily. Don't fall back. Don't take 2 steps back; but if you do because we are only human and make mistakes, take three steps forward in the right-healthy direction. Call me the ministress of health. Call me Sister. Call me Donna. Whatever you address me by, know that my my mission is to spread the gospel of what a vegetarian, vegan, or raw vegan lifestyle can do positively to make your health your wealth; and, stop the myth that heart disease, as southern Blacks would say "the sugar" aka diabetes, cancer, and other illnesses are family related and there is no choice. There is a choice, and the answer is YOU!

Enjoy these two recipes below. For the raw vegan spicy cantaloupe soup that is served cold and not heated to maintain it's high nutrient content without loosing any vitamins,minerals, and nutrients, a family of 4 can be served for $5 total. That's $1.25 a person. Add the accompaniments of organic blue tortilla chips, and vegan sour cream with cilantro and fresh squeezed lemon as I suggested for even more of a Mexican Style meal. The accompaniments to the soup will not break the bank, and will place the entire meal still at under $10 for a family of four!

Ingredients for Both Recipes below:

The same 1 large organic cantaloupe. Shop around as I do, and you'll find that there are many organic produce can be the same price or even less expensive than non-organic produce.

Cantaloupe-Carrot Morning Raw Vegan Juice

Serving: 1


6 organic carrots

1 cup of cubed, ripe cantaloupe (pulp and seeds removed. set aside remaining cantaloupe cubes for the soup below)

1 cup of organic collard leaves


Juice the ingredients above. Drink right away to maintain the nutrients. This drink is naturally sweet, and wakes you up. I drank this at 8 AM and did not eat a lunch until 1 PM.

Raw Vegan Spicy Mexican-Style Cantaloupe Soup

Serves: 4 -5 ($1.00 to $1.25 per person)

Cost : $5.00


approx 9-3/4 cup ripe, cubed cantaloupe (the remaining cantaloupe from the mornings raw vegan juice drink, pulp and seeds removed)

2 medium cucumbers, peeled and roughly chopped
3 garlic cloves
3 1-in slices of fresh ginger root (make sure the skin is peeled)
3 tablespoons extra virgin olive oil
juice of 1 medium lemon
2 tablespoons raw apple cider vinegar
1/4 tsp fine sea salt
1 jalapeno pepper, de-veined and de-seeded (leave a few seeds for my spiciness in soup)

1/4 tsp ground chipotle pepper

1/4 tsp black pepper

1/4 tsp ground smoked paprika

1/2 cup water


1 cup mini sweet red and yellow peppers

fresh oregano leaves


Mix all the ingredients above in a food processor except the garnish ingredients.

Once mixed and blended to almost a smooth consistency, stir in half the red and yellow sweet peppers

Place in the refrigerator in a container to chill for approximately 20 minutes

Serve in beautiful soup/pasta bowls and garnish with the remaining sweet red and yellow bell peppers and a few leaves of cilantro. Accompany this meal with the Mexican Vegan Sour Cream-Cilantro-Lemon Mixture and Organic Blue Tortilla Chips

additional accompaniments (makes the total meal under $10!):

Mexican Vegan Sour Cream-Cilantro-Lemon Mixture

Organic Blue tortillas

Mexican Sour Cream Recipe:


1/2 cup vegan sour cream

1/4 cup chopped fresh cilantro

1/4 lemon, squeezed

Directions: Mix all of the above into well mixed and serve chilled

~ Sister Vegetarian

Saturday, July 30, 2011

Sample Chapters Available of Sister Vegetarian's 31 Days of Drama-Free Vegetarian and Vegan Living

Are you curious to find out what's inside Sister Vegetarian's upcoming book "Sister Vegetarian's 31 Days of Drama-Free Vegetarian and Vegan Living"? Link to Lantern Books (click here) for the following samples of Sister's Book
1 - Table of Contents
2 - How to Use This Book as a Daily Guide
3 - Day 1: Victory

~ Sister Vegetarian

A Proper Cup of Tea with Vegan Scones, Vegan Clotted Cream, Preserves, and Cucumber Sandwiches

Click here for Sister's Review of a British Breakfast and afternoon tea luncheon.

Wednesday, July 13, 2011

Vegetarian-Raw Vegan Fusion Italian Style!

Try an alternative to the typical vegan or vegetarian spaghetti and pasta sauce. Borrow from raw veganism and use uncooked collard greens cut in thin strips to resemble pasta. Just roll tightly 3 -4 collards together in a bunch at a time to resemble a cigar, and slice thinly. The sliced collards will simulate almost a spiral formation when cut thin. Cut as much collards as you want and place in individual serving pasta bowls. Now here's the fusion part: cook your favorite marina pasta sauce and serve over the uncooked cut collards. You can add heated falafel balls or any vegan/vegetarian style heated veggie balls to toss on top of the collards and pasta sauce. A deliciously warm, yet crunchy meal. The collards retain their nutritional value without being overly cooked. Mangiare Bene! - Italian word for good eats!

~ Sister Vegetarian

Thursday, July 7, 2011

Raw Vegan Pizza Recipe

Click here for Sister's Raw Vegan Pizza Recipe

Monday, July 4, 2011

Sister Vegetarian's 31 Days of Drama Free Vegetarian and Vegan Living...book information

My book, Sister Vegetarian's 31 Days of Drama Free Vegetarian and Vegan Living, will be released soon by Lantern Books. The projected release date is February 2012...that's just 7 months away. Lantern Books has published people as A. Breeze Harper, author of Sistah Vegan, Victoria Moran, author of The Love Powered Diet, as well of the 2004 Kenya Nobel Peace Prize winner Wangari Maathai who is the founder of the Green Belt Movement.

Below is the link to Lantern Books website regarding a description of Sister Vegetarian's 31 Days of Drama Free Vegetarian and Vegan Living. The book will be available in regular book format and in electronic book format.

~ Donna Michelle Beaudoin "Sister Vegetarian"

Friday, July 1, 2011

Encouragement for Newbie Vegetarians and Vegans To Try New Vegetarian and Vegan Recipes: Sister's Husband Speaks of His Newbie Vegetarian Journey

I once indicated that my husband, Patrick, loved his meat. I considered him a certified meat eater with his meals of meat based lunches and dinners with little to zero vegetables as an accompaniment. I never badgered him to become a vegetarian or vegan. I just led by example. I was a role model to him. By never saying "you should become a vegetarian," nor ever making statements of what he should be doing - my husband came to this lifestyle on his own accord. I believe that if we use our actions-the way we present ourselves as vegetarian or vegans - then others will come to this lifestyle on their own. As he journeys on his personal path of vegetarianism, I am acting as the vegetarian lifestyle coach to my life partner. I suggest, but never force. I want him to make his choices and decisions of the types of vegetarian meals he prefers to eat and the type of vegetarian lifestyle he prefers to live. When others make their own decisions on their journey, they are more apt to remain vegetarians or vegans and be successful.

Well, these past 2 weeks, I promised my husband that I would be quiet on my blog but the suspense was killing me! Finally, he said, okay... let Sister's Readers know how good I feel! My husband went vegetarian on June 17th - 2 weeks ago. After seeing for the past 2 years how my body has healed itself of past illnesses, become a toned and athletic body at age 44, and gained an abundance of energy, he decided to give it a try. He has also willingly watched the abundance of documentaries on how a vegetarian or vegan lifestyle can reverse, prevent, and in some cases cure heart disease, diabetes, and some forms of cancer. As in my family, my husband's family also has a history of heart disease and diabetes. While my father is currently battling pancreatic cancer, my husband's maternal grandfather passed away from the same illness. My husband indicated that as his wife has switched to a vegan lifestyle to give herself a chance against illnesses that have plagued family members, he also wanted to give himself a chance at life by becoming a vegetarian. If the research and stats were out there of how vegetarianism and veganism can reverse, treat, and possibly cure many illnesses and diseases, he thought why was he just sitting on this wealth of information that can add years to his life.

Statistics say that on an average, vegetarians live 5 years longer than meat eaters and vegans live 15 years longer than meat eaters.

After 2 weeks, my husband says that he feels great. He has lost 3 pounds, and does not feel so full after dinner. Previously on a meat-eating lifestyle, he felt a need to rest on the sofa after meals because of an uncomfortable fullness in his stomach. Now, he feels so full of life after a meal. At first he said 2 weeks ago he would try a week, and see how it goes. Initially, he was not positive that he would like a vegetarian lifestyle even during the first week of switching. After the completion of his 1st week, he said he wanted to do another week because he was feeling great after a week of being a vegetarian. He feels hungry at times...I won't lie....but his body is adjusting to not being overly stuffed. He says that the hunger feeling is subsiding and the good feelings of eating healthy are taking over. Now, he is entering his third week as a vegetarian and is proud to call himself a vegetarian amongst family, friends, and acquaintances. He is thinking more about what he is putting into his body. I am proud of Patrick as my husband, my best friend, my soul-mate, and as his vegetarian lifestyle coach. By making it through two weeks - he has made a positive change and a personal victory. He'll take it one day at a time for this lifestyle. I believe that is how we can be successful.

~ Sister Vegetarian

Sunday, June 26, 2011

Sister's Lebanese Tabbouleh from Leftover Cooked Bulgur

Traditionally, Tabbouleh is made from bulgur soaked in boiling water for an hour. Tabbouleh is a popular salad in the Middle East that originated in Lebanon (more on Lebanese cuisine: click here). Bulgur is a form of whole wheat that is use in Middle Eastern cuisines. Bulgur is an excellent source of fiber and protein. I had some leftover bulgur from another Sister creation of a Fusion Mexican-Middle Eastern Mole meal that I prepared yesterday of mole served over saute vegetables and bulgur (the mole fusion recipe will be for a future recipe post). Since I had a pot of extra bulgur and a jonesing for tabbouleh (note: makes a great work week lunch, especially with garbanzo beans added for additional protein), I decided to use my leftover cooked bulgur for the Tabbouleh. If you prefer to cook the bulgur the same day as preparing the tabbouleh, it only takes 12-15 minutes for bulgur to cook. The consistency was pretty much the same as though I prepared the bulgur the traditional way of soaking in boiling water for 1 hour. This is a great way to use leftover bulgur, which similar to when preparing rice, we tend to make too much. This recipe is also quick for an after work meal that mixes up in 15 minutes if the bulgur is already cooked from the night(s) before and chilled in the refrigerator before combining with the other ingredients. If you cook the bulgur the same day, the recipe takes 27 to 30 minutes.

Sister's Tabbouleh from Leftover Cooked Bulgur: 5 to 6 servings


  • 2 cups cooked bulgur (follow the package directions to cook bulgur)
  • 2 cups Fresh Parsley, medium to finely chopped
  • 1/4 cup Fresh Mint, medium to finely chopped
  • 1 cup yellow onions, medium to finely chopped
  • 1 medium cucumber, skin peeled and diced
  • 1/2 tsp Black Pepper
  • 1 tsp Cumin, ground
  • 1 14-1/2 can organic diced fire roasted tomatoes
  • 3 Tb Lemon Juice
  • 3 Tb Olive

  • Directions:

    In a large bowl, mix together all the ingredients with a wooden spoon.

    Serve immediately,or chill for 30 minutes to have the flavors meld for a stronger taste.

    If you cook the bulgur the same day, let the bulgur cool down before mixing all the ingredients.

    ~ Sister Vegetarian

    Friday, June 17, 2011

    Sister Vegetarian is featured in Frugivore's Magazine

    Read Frugivore's article on Sister Vegetarian: click here

    Saturday, June 11, 2011

    Explorations in Raw Veganism

    For over a year, my weekly meals have always consisted of 30 to 40% (or more at times) of raw vegan meals. From my raw collard/mustard greens/ beets greens/kale wraps and salads to raw beet and turnip sandwiches. Vegetarianism and veganism will enable us to take back our health; but, through the incorporation of raw vegan meals, you will increase the nutrients and anti-oxidants in your body and immune system to fight illnesses and diseases.

    As I have previously mentioned in past posts, my paternal family history is of cancer with two of my father's brothers passing away of colon and stomach cancer, respectively; and, a grand-uncle of lung cancer. My dad had beat prostrate cancer 20 years ago; however, 6 weeks ago he was diagnosed with pancreatic cancer. My maternal family history is of heart disease and diabetes. My reasons for going vegetarian and now vegan was to prevent these illnesses and heal my body. I wanted to be a part of the living walking and not the living dead. I wanted to have a chance at life. I wanted to give myself a fighting chance at preventing these illnesses that have plagued my family history. Vegetarianism and more so veganism can prevent, treat, and cure some diseases and illnesses. A neighbor's sister was cured of breast cancer through a vegan lifestyle as her treatment. A friend's best friend was cured of pancreatic cancer through a vegan lifestyle as his treatment. Neither went through chemo. I can't say if veganism is a cure-all, or will always cure those inflicted with cancer and other illnesses - I'm sure everyone is an individual case; however, at least we can adapt a vegetarian or vegan lifestyle to give ourselves a fighting chance at life. You just can't lose by going this way. If anything, you will gain health, vitality, and strength!

    Today, I began my first sprouting of legumes to make a live raw vegan curry lentil soup from the blog Foods For Long Life. So, what is this sprouting thing? For sprouting definition click here.

    Here's a diagram (click here) and a video (click here) from Kristen Suzanne, author of 12 Raw Vegan cookbooks (click here for access to Suzanne's website). Subsequently, I will also start on sprouting black beans and garbanzo beans to make other live raw vegan meals. Through the sprouting of legumes and beans, the proteins, iron, and other nutrients stay intact. When legumes or beans are cooked, they can lose up to 40% of their nutritional value. By incorporating raw vegan meals into your weekly meal plan, you can increase your immunity fighting power.

    Part of the raw vegan curry lentil soup was the purchase of a coconut. It's been along time since I enjoyed a fresh coconut. The coconut water was so refreshing that I felt so alive after consuming the 1 cup of coconut water retrieved from the coconut. Coconut water is rich in electrolytes, thus making it naturally rehydrating. To illustrate coconut water's potency to refuel, in the running community coconut water has become the replacement for many electrolyte sports drinks. I also munched on some of the coconut meat that I set aside for the recipe. I forgot how FRESH and TASTEFUL coconut meat is when you purchase the whole coconut to open yourself. I really had to stop myself from munching on my raw soup preparations - I was in heaven between the coconut water and the coconut meat. I'm sorry...I must repeat it...it was AWESOME! Live raw vegan meals incorporated into your weekly meal plans can provide the additional lift you may need for the week.

    An excellent cookbook for vegan and raw vegan meals that I have already reviewed in my Cookbook Challenge is Vegan Fusion World Cuisine: Extraordinary Recipes & Timeless Wisdom from the Celebrated Blossoming Lotus Restaurants . This cookbook provides vegan meals and raw vegan meals for those who would like to add some raw vegan meals into their weekly or monthly menus, for those transitioning to raw veganism, or for raw vegans looking for new live food recipes. This cookbook is an excellent vegan and raw vegan starter book! The recipes are simple and easy with definitions; instructions on sprouting varied legumes, beans, and grains; cooking beans and grains on the stove; inspiring quotes on every page; and, resources to find more information on living a vegan or raw vegan lifestyle.

    Tomorrow is the raw vegan curry lentil soup day! I am so excited! Already in 24 hrs, my lentils have little sprouting tails. Lentils are probably the quickest legume to start with when just learning to sprout. Legumes only take 1-2 days to begin to show their little sprouting tails as opposed to other legumes or beans which may take 3 to 4 days. Well... good night my vegetarian and vegan family...before I turn in for the night, I'm so excited that I just want to look at my little sprouts again. So full of life to heal the body, mind, and soul! ~ Sister Vegetarian

    Saturday, May 21, 2011

    Sister's Original Vegan Southern Grits and Sauteed Smoky Mushrooms

    My family's roots are based in the South with my California raised mother born in Alabama, and my dad's family from Georgia and the islands of South Carolina, still living on almost half the island that was given to my family after they were freed during the Civil War and which they lived on as slaves. We have our own family cemetery taking to the 1800s.

    I may have grown up in New Jersey, but grits was a part of my family's lifestyle from breakfast of plain grits or grits with eggs and/or cheese to dinners with grits and fish/meat. Being a vegan, I was happy to find out that grits is something that I do not need to give up. Grits (using cornmeal than hominy grits are high in iron and fiber). There are many traditional ways to make grits from the addition of only water - to milk - to a combination of water and milk. As a vegan, I make my grits from water and sometimes an addition of Almond milk. I do not use the well known hominy grits or fast cooking grits which are overly processed; but, I use organic cornmeal to make my grits.

    In a nutshell, grits are basically white cornmeal or hominy whereas others may know this southern delicacy as polenta (a meal indigenous to tables in Italy) where yellow cornmeal is used. I tend to use organic yellow cornmeal for my grits; consequently, depending on the region you are from, you may call my version polenta or still grits. Grits and Polenta are close cousins of each other, with many vegans using organic cornmeal to make grits rather than use the store brought hominy grits which goes through too much of processing.

    Read more information on the difference between grits and polenta: click here

    You say Polenta...I say Grits...let's just meet in the middle and enjoy this Southern-World Meal.

    Vegan Southern Grits and Sauteed Smoky Mushrooms

    Grits Ingredients:

    4 cups water

    1 cup organic cornmeal

    1 tsp sea salt

    3/4 tsp ground black pepper

    1/2 cup Nutritional Yeast

    Sauteed Mushroom Ingredients:

    1 cap Portobello Mushroom (click here to learn more about portobellos)

    3 -4 medium sundried tomatoes, chopped roughly

    1/2 cup onions, sliced in 1/ inch to 1 inch strips

    2 cloves of garlic, sliced thin

    2 leaves of collard greens, rolled tight, and sliced into 1/2 inch to 1 inch thin strips

    2 TBSP Extra Virgin Olive oil

    2 tsp vegan liquid smoke

    1 TBSP water

    Grits Directions:

    1.Place water in a pot and boil

    2. Remove pot from stove and gradually add cornmeal to prevent from clumping. If cornmeal clumps, a trick is to use a potato masher to move out the clumps then stir with your wooden spoon. The clumps will turn smooth.

    3. Lower heat to simmer. Return pot to the heat.

    4. Add nutritional yeast, salt, and pepper, and stir with wooden spoon

    5. Simmer for 25 to 35 minutes until grits become smooth and thick, but spoon still able to move around pot. Stir grits every few minutes as it simmers to keep it smooth and not chunky. Thickness of grits depends on your desired thickness.

    6. Remove from heat and serve with sauteed mushrooms below

    Sauteed Mushrooms Directions:

    1. While grits are cooking, put olive oil in a pan and heat

    2. Add mushrooms, onions, garlic, sundried tomatoes, and liquid smoke. Saute until the mushrooms start to become pliable.

    3. Add 1 TBSP water and collards. Saute Collards with sauteed vegetables for 3 to 5 mins. Collards should not be overcooked, but just cooked.

    4. remove from heat and serve on top of grits.

    ~ Sister Vegetarian. Copyright 2011.

    Sunday, May 15, 2011

    Cookbook Challenge: Vegan Raw Sunflower Seed Cheese

    picture: Sister's version of The East TN Vegetarian Society Raw Sunflower Seed Cheese recipe

    These two recipes are not from a cookbook,but they come from the websites of The Vegetarian Society of East Tennessee (Vegan Sunflower Seed Cheese) and Rockin Vegan's blog (Sunflower Seed & Herb Cheese). I love to share with my readers awesome and outstanding recipes that I find, and I have tried at home. These two sunflower seed cheese recipes are seriously rockin' old school Lenny Kravitz-style and AC-DC style, bluesy BB King-style, and jazzy-classical violinist Regina Carter style! What do I mean? They are deliciously talented and you'll never tire of these recipes. If there was a Grammy Award for rockin' Vegan Cheese recipes, these two recipes would be part of the nominations! Click on both website links for East TN Vegetarian Society and The Rockin Vegan versions.

    The Challenge: How I found the recipes?

    I found both recipes quick and easy to prepare in 15 minutes or less. Both are raw versions, so no cooking is required. The amount of nutrition you receive from these recipes are off the chart! Sunflower seeds are known for their anti-inflammatory, cardiovascular, cholesterol reduction detoxification,and cancer prevention properties. Sunflower seeds are high in Vitamin E and Folate. Click here for WHFoods.com nutrition information on sunflower seeds: WHFoods.com

    I never purchase vegan cheese, and tend to experiment with many versions of making vegan cheese at home - especially, with whole foods as one or more main ingredients.

    The Vegetarian Society of East Tennessee Raw Sunflower Seed Cheese: I used this recipe as a sandwich spread for various sandwiches made from roasted vegetables (examples: eggplant, mushrooms, beets...and more). I also used it on crusty Italian bread with fresh basil and tomatoes, served with a glass of Savingnon Blanc Wine.

    The Rockin Vegan Sunflower Seed & Herb Cheese : a lot more firmer than the above recipe. I used it as a raw stuffing for a vegan raw sushi version where the sunflower seed cheese took the place of the rice. I also used it as the cheese for a home-made vegan pizza. This sunflower seed cheese recipe is also good as a sandwich spread; served on crusty Italian bread with fresh basil, and cheese; warmed and tossed with pasta; breakfast spread with a fig preserve on home-made bread and a Cup of Joe.

    Although I gave a few ideas of how I used both sunflower seed cheese spreads, the options are limitless. Be creative! I never will purchase store vegan cheese again. This cheese is not processed, and the nutrients found in both raw versions is what I want out of any meal or snack that I prepare. What's on your plate right now? Give either or both of these raw vegan sunflower seed cheese recipes a try!

    My kudoos to East TN Vegetarian Society and The Rockin' Vegan for great recipes that we can easily make at home!

    ~ Sister Vegetarian

    Saturday, May 7, 2011

    In celebration of Mother's Day: A soup mom will make

    Happy Mother's Day!

    May your day be filled with beautiful happenings and joy.

    In honor of Mother's Day, today's cookbook challenge comes from the cookbook Color Me Vegan by Colleen Patrick-Goudreau. The recipe with a Garlic and Greens Soup that is filled with so many antioxidants that Ms. Goudreau even references preparing this soup if she feels a cold coming, or has a cold. I suffered from the usual pollen allergies recently, and made this soup to provide a relief from my allergies. Ms. Goudreau added yellow potatoes to her soup, but I decided to use purple potatoes for extra antioxidants.

    I also made this soup a second time and added diced jalapeno peppers which provided a great remedy for my stuffy nose associated with the thick pollen allergic reaction during this time of season. This is a soup that I remember my mom and great-grandma preparing when I was a child; but, at that time it was called by it's southern name, "potlikker."

    Ms. Goudreau does not give the actual recipe in her book for this Garlic and Greens soup; but, she does reference her website Compassionate Cooks for the video of the recipe and preparation details within the Greens section of her book.

    ~ Sister Vegetarian

    Monday, May 2, 2011

    Sister's Original Vegan Sushi, Pickled Ginger, and Raw Marinated Seaweed Salad (ok-shredded collards was used in it's place)

    I always loved sushi, and I am pleased that I can still enjoy this meal as a vegan by using the many colorful vegetables abundantly available to us at farmers' markets, whole foods establishments, and mainstream grocery stores.

    Until recently, although you know Sister loves to cook, I still purchased my vegan sushi rolls rather than make my own. One day as I ate my sushi and joyfully licked my lips... and fanned my mouth from the wasabi...okay...and, drank lots of water from the wasabi, I realized that I was throwing too much of my hard earned money on something where I could challenge myself and make at home.

    I found out that a package of 10 roasted seaweed which is the wrap for sushi starts at $1.69. I made sure that my ingredients said only seaweed. I also purchased a vegan wasabi. Thank goodness that I always read the contents of everything unless otherwise stated as vegan because one package of wasabi that I picked up had milk as an ingredient. I put that down fast. I found a squeeze tube of wasabi paste that was vegan. Always, check your wasabi ingredients.

    I was always aware that I had sushi recipes in two of my vegan cookbooks, but I shyed away from reading the recipes because I thought that making sushi would be painstakingly difficult. NOT! Well...let Sister keep paying for something that she knows sooner and would bite her wallet, and it did! I said I can do this. Sister...I said to myself...fear not! You will make this sushi beg for your mercy and say..."you are the woman!" It did! Or, at least that's what I think it said after I made my first sushi this past weekend. Making my own sushi was so easy and quick, that you can even make it after work. Even better, have some cooked rice on hand stored in your refrigerator and you can always have the main components of sushi that takes the longest (only 30 minutes top if using Japanese sushi rice) at hand for a quick sushi meal. Normally I would do a cookbook challenge since I did rely on recipes from 2 cookbooks as a premise on what to do; but, I made this sushi and raw marinated seaweed salad (okay actually shredded collards was used in its place to simulate fresh seaweed) my own recipe by deciding to just be creative and use what I had on hand rather than what the recipe stated as well as adding my own creative changes, twists, and turns. . The marinated seaweed (shredded collards) was from memory of remembering a restaurant version of marinated seaweed that I had a few months ago. I also upped the ante and made my own pickled ginger since no sushi is without picked ginger. Sure you can purchase pickled ginger but again it's expensive, and sometimes it looks as though it has been sitting for months on the grocery store shelf. Sushi without pickled ginger is like having a car without tires! Just take my word...make the pickled ginger. It's awesome!

    Without further yada...yada...yada from Sister, I present to you Sister's Original Vegan Sushi, Pickled Ginger, and Marinated Seaweed Salad (okay again...please stop reminding me...I used shredded Collards to simulate fresh seeweed)

    Sister's Original Sushi RecipeIngredients:2 sheets of roasted seaweed (also called nori)
    Sushi rice (extra fancy short grain rice) or any rice (even brown rice)
    2 1-inch thick round slices of raw beets-cut into thin 1/4 inch strips
    1/2 avocado cut in 1 inch strips
    1 raw rhubarb cut in 4- long 1/2 inch strips then cut strips in half
    picked ginger (Sister's original recipe below)
    shredded collards (about 1 cup per 2 nori sheets)
    1 TBSP rice vinegar

    Sushi Condiments:
    Wasabi * optional (note: Wasabi is HOT. Use discretion if using. If you are not familiar with
    wasabi-this is a warning of its hotness)
    Braggs Liquid Amino in place of soy sauce
    Water in a dish (to keep hands wet in adding rice and rolling sushi)

    Bamboo sushi bamboo roller or wax paper (I did not have a sushi bamboo roller, so I rolled my sushi tight using wax paper and firm hands. The sushi roller is not necessary. People have rolled sushi in their homes using paper towels! Rolling is all in the hands!)

    Directions:1. First cook rice according to package instructions
    2. When rice is done, transfer to a bowl. Add 1 TBSP rice vinegar. Toss with rice. Place rice aside and cover with a cloth to cool down for 15 minutes
    3. Cut up your vegetables if you have not done so already
    4. Place a sheet of nori on the wax paper.
    5. Dip hands in water dish to moisture so rice and nori will not stick to hands.Add about 1 cup of rice, and spread on nori with a spoon or hands. Do not spread all the way to one end (leave at least 1 inch of no rice on an end of the nori.
    6. Add shredded collard, slices of vegetables, avocado, and pickled ginger
    7. start starting with the side where the ingredients go all the way to the end. Using using a bamboo sushi roller, roll according to the instructions for the roller. If using wax paper as I did, I rolled the sushi until the first roll folder over and touched the next layer of stuffing. I then held the rolled sushi tight in both hands, and pressed firmly to form a perfect secure roll before rolling again. Lift up the wax paper to make sure you do not roll it into the sushi ingredients, and roll again to touch the next layer of stuffing. Roll to the end of the 1 inch of nori where no stuffing was added.
    8. Place sushi aside to sit for at least 5 minutes to set and firm up a little before cutting. During this time, make another roll-repeat steps 4 to 8.
    9. Now, place sushi on a cutting board starting with the sushi you rolled first and slice into 6 to 8 pieces.
    10. Plate on dish. Serve with a small side dish of Braggs Liquid Amino (I used this in stead of regular soy sauce) and a stream of wasabi on plate with sushi (if using wasabi because wasabi is HOTTTTTT !!!!!!!-Sister can bear it...LOVE MY WASABI)
    Serve as an appetizer or a regular meal with a side dish of marinated seaweed (okay...okay...Sister's marinated shredded collards)

    Sister's Original Pickled Ginger Recipe
    1 ginger root, peeled. Cut in 2 to 3 inch pieces
    2 TBSP rice vinegar
    1 TBSP raw vegan sugar
    1/2 tsp sea salt

    1. Use a mandolin slicer to slice ginger in thin strips
    2. place ginger in a glass jar ( I love being eco-conscious,so I reuse old glass jars such as my tahini or pasta glass jars)
    2. Add water until about 1 inch of water is above the ginger
    3. Add sugar, vinegar, and salt.
    4. Cover jar and shake.
    5. Refrigerate 1 hour.
    6. Ready to serve with sushi, salads, or other meals.

    Sister's Original Raw Marinated Seaweed Salad (aka shredded collards) Recipe: The Nori used in combination with the collards give this salad a sea type taste if you do not have fresh seaweed available. The sauce is a Japanese marinade similar to the marinade used on seaweed salads in restaurants.

    note: If fresh seaweed is hard to find as it was for me, I used collard leaves that I shredded. I have tasted Japanese style marinated seaweed in restaurants, so in my opinion, this original version comes very close. If you prefer the texture of seaweed, just cook the shredded collards in a little water for 10 minutes )more or less) until they become more bendable like seaweed. This make 1 serving, but you can increase the ingredients to make more.

    3 -4 collard leaves 
    1 sheet of roasted seawood (nori)
    1/4 cup cashews
    seaweed marinade (recipe below)

    1. Take 3-4 collard leaves and roll tight like a cigar on a cutting board. Slice thinly. Once unraveled, they will look like the size of maybe spaghetti
    2. Place collards in a one serving bowl
    3. Add cashews and crumbled nori (1 roasted sheet of nori). Toss all in bowl with hands.
    4. Make seaweed marinade (makes 1 serving, so increase ingredients of you need more):
    1-1/2 TBSP Braggs Liquid Aminos
    1-1/2 TBSP raw vegan sugar
    1 TBSP water
    Place in a dressing bottle (I recipe my bottles again here) and shake.
    5. Pour all of seaweed dressing on collards, and toss with hands.

    Serving Sushi:
    Serve the sushi with the bowl of marinated seaweed salad (..I know..I know..it's shredded collards), and a serving of more pickled ginger.

    Don't forget your sushi condiments of Braggs Liquid Amino (in lieu of soy sauce) and wasabi (*caution: wasabi is very HOT. Use only if you can take the HEAT!)

    And...the last thing to make this meal seem as though you have traveled to Japan for the day - Sake! Sake is a rice wine traditionally served with sushi. I purchased a bottle of Sake from a California Vineyard for $7.99 at Total Wine. A very good Sake for the price! I served my Sake in the traditional Japenese style - warm. I left the bottle at room temperature to keep it warm. I warmed up a Japanese style mug and poured in the Sake. Tradition served up in Sister's kitchen without leaving the U.S.

    ~ Copyright 2011 Sister Vegetarians Original Sushi, Pickled Ginger, and Raw Marinated Shredded Collards