Introducing...

Alicia Kwok, our Vegan Chef, is now working with diabetic wellness.

She is a professionally-trained chef with a mostly plant-based repertoire. Compelled to action by Gestational Diabetes during her third pregnancy, Alicia reformulated her eating habits and successfully managed the diagnosis through diet alone, relying heavily on her health supportive culinary education.

There is no equivalent for understanding the daily challenges of Type 2 diabetes quite the same as living with the disease.

For Alicia, the greatest lesson was that the dietary prescription for diabetes is the well-balanced formula most of us should be following. As a result, she developed highly adaptable, vegetable-centric culinary guidelines that she continues to employ today, and for which she is eager to share with clients.

Alicia is a mother of three with an innate passion for all things food. She received her Culinary Degree from the Natural Gourmet Institute and holds a BBA from the Stephen M. Ross School of Business at the University of Michigan-Ann Arbor.

Visit her Food For Thought page for supportive articles, research and ideas.

Borscht Recipe (Beet Soup)

Absolutely delicious recipe. An interesting alternative to more traditional thanksgiving soups.

Ingredients:

2 tablespoons extra virgin olive oil
12 ounces onion (1 large), medium dice
1 teaspoon sea salt
3 tablespoons minced garlic (3 large cloves)
4 ounces carrot (1 small), 1⁄2-inch quarter moon slices
1 rib celery, medium dice
6 ounces red cabbage, finely shredded
2 tablespoons apple cider vinegar
18 ounces beets (3-4 medium), peeled, medium dice
2 quarts vegetable stock
1⁄4 cup apple juice
2 tablespoons lemon juice (1 lemon)
Sea salt and freshly ground black pepper to taste
2 tablespoons chopped fresh dill (1⁄2 ounce), for garnish

Directions:

1. In 1-gallon pot, heat oil over medium flame. Sweat onion with salt until translucent.
2. Add garlic, carrot, celery, red cabbage, and vinegar. Continue sweating until cabbage
wilts.
3. Add beets and stock. Simmer partially covered, 30 minutes, or until all vegetables are
tender.
4. Add apple juice and lemon juice.
5. Season with salt and pepper. Garnish with dill.

SUN-DRIED TOMATO AND SUNFLOWER SEED PÂTÉ

Courtesy of the Natural Gourmet Institute, Chef Training Program

Yield: 2 cups

1 cup sun-dried tomatoes

2 cups boiling water

1 tablespoon extra virgin olive oil

8 ounces onion (1 medium), sauté slice

2 tablespoons minced garlic (2 large cloves)

3⁄4 cup sunflower seeds, toasted and divided

1⁄2 teaspoon minced rosemary leaves (1 small sprig)

2 teaspoons balsamic vinegar

Sea salt and freshly ground black pepper to taste

1. Soak sun-dried tomatoes in small bowl with boiling water until soft and pliable, about 15

minutes. Strain tomatoes, reserving 3⁄4 cups soaking liquid. Set both aside.

2. In 10-inch sauté pan, heat oil over low flame. Sweat onion until translucent. Add garlic and

continue sweating, stirring occasionally, until onions are soft and evenly browned, about 15

minutes.

3. In food processor, puree onions, sun-dried tomatoes, 1⁄2 cup sunflower seeds, rosemary,

vinegar, salt, and pepper.

4. Slowly add enough water so mixture becomes spreadable paste.

5. Use remaining 1⁄4 cup sunflower seeds for garnish.

HERB RAVIOLI WITH PORCINI MUSHROOM PESTO AND TOFU “RICOTTA”

Yield: 6 servings

From the Natural Gourmet Institute

copyright© The Voluptuous Vegan by Myra Kornfeld and George Minot

Shared by Alicia Parent

Tofu Ricotta:

½ pound firm tofu, pressed

3 tablespoons olive oil

2 tablespoons lemon juice

½ teaspoon salt

2 garlic cloves, peeled

1 teaspoon mellow barley miso

1 tablespoon fresh rosemary, finely chopped

Porcini Mushroom Pesto:

1 ½ ounces dried porcinis (1 ½ cups)

5 medium garlic cloves, roasted

¼ cup pine nuts OR walnuts

¼ cup olive oil

½ teaspoon sea salt, plus more to taste

freshly ground black pepper

¼ cup finely chopped chives

Tofu Ricotta:

1.      In a food processor, combine tofu, olive oil, lemon juice, salt, garlic and miso. Process, stopping a few times to scrape down sides, until tofu is smooth with slightly granular texture. Add chopped rosemary and pulse to combine. Remove from processor and set aside. Wash out food processor bowl.

Porcini Mushroom Pesto:

1.      Cover mushrooms in bowl with boiling water, and soak for 20 minutes. Drain mushrooms and clean thoroughly to remove all sand attached to stems. Discard soaking liquid.

2.      Combine mushrooms, garlic, pine nuts, olive oil, salt and black pepper in food processor and process until smooth. Add chives and pulse to combine. Taste for seasoning.

3.      Roll out dough and fill ravioli according to directions, spooning in ½ teaspoon of tofu cheese first, then adding heaping ½ teaspoon of mushroom pesto on top. Cover with second sheet of dough to encase filling. Ravioli can be frozen, if desired, at this point.

4.      Cook ravioli in 12-inch sauté pan filled with 2-inches of simmering water for 3 to 5 minutes, depending on dryness of your pasta and whether or not they were frozen.

5.      Use slotted spoon to gently lift ravioli out of water. Drain briefly for a moment, then serve immediately.

Tofu “Noodles”

Shared by Alicia Parent

Ingredients

• 1 package Tofu soy sheets (Havista brand)

• 1 T olive oil

• 1 T minced garlic

• 1 T vegan oyster sauce

• 1 T shoyu

• 1/2 T maple syrup

• 2 T thinly chopped scallions

• 2 t sesame oil

• OPTIONAL: Any blanched veggies, such as spinach, kale, broccoli, Brussels sprouts, or green beans

Directions

1. Thinly slice tofu sheets into “noodles”, approximately 1/4” thick, then separate sheets into individual noodles.

2. Heat a nonstick pan to medium high. Add olive oil and add minced garlic. Cook until fragrant, about 1 minute.

3. Add in oyster sauce, shoyu, and maple syrup. Stir to combine.

4. Add tofu noodle sheets and toss to combine. Continue cooking for 3-5 minutes, until the edges of noodles become slightly caramelized.

5. Add optional blanched veggies. Finish with a drizzle of sesame oil and chopped scallions. Serve hot or at room temperature.

NO KNEAD BREAD

Shared by Alicia Parent

INGREDIENTS

• 4 cups (512 g) unbleached bread flour

• 2 teaspoons kosher salt

• 2 teaspoons sugar

• 2 1/4 teaspoons active dry yeast

• 2 cups lukewarm water

1. Mix all ingredients together in a bowl. Cover and let rise on counter 8-12 hours, overnight is best.

2. Place dough onto floured surface. With a bench scraper, gently shape dough into a smooth ball and place in loaf pan.

3. Cover and allow to double in size, approximately 2-3 hours - longer in colder climes or during the winter time.

4. Brush olive oil on top of loaf and score.

5. Bake at 375 for 45 minutes.

6. Remove and allow bread to rest for 10 minutes before removing from pan on to cooling rack. Cool completely before slicing. Wrap tightly with plastic wrap and store in cool spot on counter for up to 4 days.

SAVORY CHICKPEA CRÊPE

Shared by Alicia Parent

SAVORY CHICKPEA CRÊPE
Yield: 11-12 six-inch crepes

Ingredients:

1 cup chickpea flour
1 cup unbleached white flour
1 teaspoon salt, finely ground
1⁄4 teaspoon black pepper
1 1⁄2-1 3⁄4 cups warm water
1 tablespoon chopped chives
1 tablespoon chopped cilantro
2 tablespoons olive OR coconut oil, plus more for pan

Directions:
1. In large bowl, sift flours, salt, and pepper.
2. Add water, herbs and oil to flour mixture and blend with whisk until smooth. (May also be
processed in blender.)
3. Let batter rest at room temperature at least 30 minutes. If necessary, thin batter with more
water to maintain consistency of light cream.
4. Prepare crêpe pan by oiling lightly. Pour approximately 1⁄4 cup of batter into pan, tipping pan
so batter thins covers pan. Cook 30 seconds, until crêpe is golden brown on bottom. Flip,
cook another 30 seconds.

Enjoy with dal, refried beans, or any savory filling you can imagine!