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.

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