Tag Archives: mango

Time for a Yummy Vegan Picnic!

It's summer and vegan picnic timeAttention all other seasons: summer kicks your booties!

With the weather warm, the flowers blooming, the sun sparkling and such an abundance of ripe fruits and tasty veggies available, it’s such a great time for a picnic. But when I add the word “vegan” to “picnic,” it creates terror in some of my carnivore friends. It’s pretty funny to watch. “But, but, but, what do you serve at a vegan picnic? Carrot sticks and raw broccoli?”  They look so horrified, so I usually respond with something like: “Of course not! We prefer cow patties sandwiched between pieces of tree bark. Duh!” Seriously, why are some people so flipped out about vegan food? It can be unbelievably delicious and a breeze to make, and bonus – it’s good for you, great for the environment, and even better for all the animals you’re saving.

To make things easier (and yummier) for your next picnic, here are my top 5 original creations of perfectly picnickable (that’s a word, right?) vegan dishes, and one spectacular summer beverage that will make your next outing out-of-this-world.

Pomegranate-Mango Guacamole

Mango-Pomegranate Guacamole and Chips

Hot damn, this guacamole will make your mouth so happy…even if you hate avocados (as my converting-carnivore husband and I do). Mmm, the lightly sweet mango and the unexpected tiny bright bits of pomegranate really make this guac amazing. Just pop it in a tupperware container and toss it in your picnic basket.

Thai Sweet Chili and Lime Edamame 

This has to be one of the easiest and yummiest thing you can whip up in 5 minutes. Can’t you just taste the lime, garlic and slightly piquant Thai sweet chili sauce? It’s lick-your-fingers good! This edamame dish is great at room-temp, so it’s perfect for summer outings.

Thai Spiced Peanuts and Smoky Spanish Cashews Smoky Spanish Spiced Cashews

No description needed, right? The title alone says it all – awesomeness awaits your taste buds! Throw these in a baggie and try your best not to eat them on the way to your picnic. (Note: do not try to eat just one. It is impossible).

Peanut-Sauce Glazed Noodles and Veggies

Let’s keep with the Thai theme, shall we? These Thai-style noodles with a truly delicious peanut sauce and sautéed veggies is an awesome cold dish, and it takes no time at all to make.

Grilled veggie sandwich with romesco sauce

Grilled Veggie Sandwiches with Romesco Sauce

If you haven’t had romesco sauce before, please, do yourself a favor and drop whatever you’re doing and make it right this very second! Your taste buds will thank you! It’s a super easy-to-make thick sauce that’s unreal as a sandwich spread, especially with roasted veggies. You won’t believe that it’s made from blanched almonds, roasted red peppers, sourdough bread, balsamic vinegar and couple spices – they blend together to make a sauce that’s even better than the sum of its parts. It is truly spectacular and will probably make you moan with joy a little bit.

And lastly, Summer Sangria

This is my most favorite and dangerous drink! Throw your favorite ripe, juicy summer fruits in there – peaches, strawberries, blueberries, melons – and savor the refreshing flavors of the season in this happy little sangria. But watch out – the light, fruity flavors are so good that you probably won’t taste the alcohol at all, so if you’re like me, you’ll likely drink one (or four) more glasses than you can actually handle. So you may be stumbling home from your picnic, but trust me, it’ll be worth it.

Happy picnicking!

Seriously spectacular sangria

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Answering the Protein Question with Curried Mango Quinoa Salad

Curried Mango Quinoa Salad Deliciousness

When cow-gobblers hear about Operation Carnivore Conversion, they always ask me (and always in shock): “Oh, but where do you get your protein?!” Apparently they assume that twigs and rocks aren’t very protein-rich. 😉  Below, I’m going to give you a super tasty, protein-packed 15-minute vegan meal – Curried Mango Quinoa Salad – that I often feed to meat-eaters to help turn their doubt into interest. In fact, I served this just last weekend to 25 carnivores at a friend’s baby shower and it was the surprise hit dish of the whole luncheon!

Most times, carnivores tell me: “I just couldn’t get enough protein without meat!”

“Really?” I ask, innocently as I narrow my eyes and go in for the kill. “Is that because you require so much more protein to maintain your epic typing-related muscles than the vegan NBA and NFL players, body builders, triathletes and Olympians like Carl Lewis?” (This usually earns me a punch in the arm). “Plus,” I tell them, “when you turn vegan, you won’t have cadaver-breath anymore, which is a bonus!” (That usually earns me a second punch).

Here’s the answer to the protein question, which is challenging for the T-Rexs to digest: It’s easy to get all the protein you need on a vegan diet. Maybe it’s difficult for people to accept because they have no idea how much protein they actually need. According to the CDC, most women need about 46 grams of protein per day, men about 56. It varies person to person, so to find your exact needs, try this handy protein calculator: http://www.globalrph.com/protein-calculator.cgi

Most carnivores (especially American ones) don’t realize they’re likely consuming exponentially more protein than needed. For example, here’s how much meat- and dairy-based protein my husband used to eat on a typical day before Operation Carnivore Conversion:

Large latte = 15 grams
Grilled chicken sandwich = 45 grams
Turkey tacos = 46 grams
Total = 106 grams of protein

That’s nearly twice what he needs!  Now let’s look at some easy vegan alternatives:

Large latte with soy milk = 14 grams
Tofurkey sandwich (which, much to his surprise, he loves) = 15 grams
Handful of almonds = 21 grams
1 big helping of curried mango quinoa salad = 20 grams
Total = 70  grams of protein

See how easy it is to get all the protein you need with a vegan diet? If you’re new to the vegetarian or vegan thing and you’re worried about getting enough, here are a few protein-rich foods to add to your meals and snacks:

Tempeh, 1 cup = 31 grams
Edamame, 1 cup = 22 grams
Almonds (a big handful) = 21 grams
Lentils, 1 cup = 18 grams
Baked beans, 1 cup = 18 grams
Pumpkin seeds, ½ cup = 16 grams
Quinoa, 1 cup = 8 grams
Peanut butter, 2 tbsp = 8 grams
Hummus, 1 serving = 7 grams
Oatmeal, 1 serving = 7 grams
2 tbsp chia seeds= 4 grams

Okay, now onto our protein star: quinoa. This recipe is great for converting carnivores since it’s got lots of protein, it’s bursting with big, yummy flavors and it gives you that satisfying full-belly feeling. Mango chutney gives it a zesty kick, cucumbers add a lovely crunch, fresh mangos provide a hint of earthy sweetness, while the quinoa and spinach round out the dish to make it a delicious meal. I think you’ll enjoy it!

Curried Mango Quinoa Salad

Curried Mango Quinoa Salad

Serves: 2 as a main course, 4 as a side dish
From fridge to table: 15 minutes

Ingredients:

1 cup quinoa
1 cup peeled fresh mango, finely chopped
1 cup Persian, Japanese, English or pickling cucumber, finely chopped (skin on)
5 tbsp green onion, chopped
3 cups fresh baby spinach

Dressing:
½ cup olive oil
½ cup white balsamic vinegar
¼ cup mango chutney, minced
2 tbsp curry powder
1 tsp dry mustard
¼ tsp cayenne pepper
½ tsp smoked sea salt
½ tsp freshly ground pepper

In a medium pot, add 2 cups water, the quinoa and a pinch of salt. Bring to a boil, then cover and simmer until all the water is absorbed – about 12-15 minutes. Once the quinoa is done, fluff it to cool off the grains.

Meanwhile, in a medium bowl, mix together all the dressing ingredients and set aside. Then chop the cucumber, green onion and mango. By the way, the easiest way to chop a mango is to slice the flat-sides lengthwise as close to the seed as possible. Then into each half of fruit, carve a grid pattern into the flesh. Use your fingers to invert the pad of fruit, like this, then slice off the squares of mango flesh:

How to chop mango

(All this talk of mango “flesh” is getting the carnivores excited, isn’t it?)

Once the quinoa is ready, add the cucumber, mango, green onion and about ¼ of the dressing, then stir well. Add more dressing to taste. Arrange a bed of spinach on plates, and if you want to add an extra pop of color, then maybe a few red lettuce leaves as well. Heap big scoops of the mango quinoa concoction on top. Drizzle dressing on the spinach and a little more on the quinoa, then serve and enjoy!

* Giving credit where credit is due, the inspiration for this recipe came from one I found on Epicurious.com and modified.

Pomegranate-Mango Guacamole Pleases Everyone, Even Avocado-Hating Carnivores

Throughout my childhood, my sister used to pin me down and squish guacamole through her lips and let it drool down to my nose before sucking it back up. Ughahhhkkk! That memory still makes my whole body quiver with disgust. So now you understand the basis for my lifelong hatred of avocados. But they’re so dang good for you! They’re packed with fiber, b-vitamins and 20 essential nutrients. I really, really want to like the Mighty Avocado, and since it’s such a filling and healthy food, I also want my carnivore husband to love it too. Unfortunately John doesn’t like the texture and thinks it’s just too cliche: “Is there some kind of requirement that every Californian has to love that snot?!” (Judging by the avocado consumption habits of our friends, it must be a California state law or something).  I knew this would be one of my biggest culinary mountains to climb.

After many tries with numerous recipes (and a couple of times that John rinsed his tongue under the kitchen sink) I hit on one that has *finally* turned us into avocado fans – Pomegranate-Mango Guacamole. Every time I serve it, there’s a tortilla chip traffic-jam at the guacamole bowl. It’s got such lovely and unique layers of flavor! The gorgeous ruby-colored pomegranate seeds add a beautiful brightness on your palate with a sharp little pop of unexpected flavor, while the tropical mango provides a velvety hint of sweetness. This dish is so good that it’s conquered the lifelong emotional scars left by my sister’s avocado-torture technique, and has even inspired my avocado-hating carnivore to enjoy it. So just think how much you’ll love this dish if you already like regular old guacamole! Trust me – this recipe will knock your socks off. And now is the perfect time to make it since pomegranates are in season, and grocery stores are also full of ripe mangoes.

Just whatever you do, please do not pin down your loved ones and squish guacamole through your lips to torture them…unless they really deserve it. (For the record, I never deserved it because I’ve always been a perfect angel.) 🙂

Pomegranae-Mango Guacamole

Serves: 6-8
From fridge to table: 15 minutes

4 ripe Haas avocados, pitted
1/4-1/2 cup fresh lime juice
1 cup onion, finely chopped (I prefer white onion in this recipe, but it can work with yellow if that’s all you have in the pantry)
1 jalapeno, finely chopped
1 tsp smoked sea salt (or to taste)
1/2 cup fresh cilantro, finely chopped
The seeds from one pomegranate (which will yield about 3/4 cup). Be sure to save a few seeds for a pretty garnish
3/4 cup finely chopped mango
Tortilla chips

In a large bowl, mash the avocados and immediately mix in 1/4 cup lime juice to prevent the avocados from browning (because brown guacamole is just gross). Add the chopped onion, jalepeno, smoked sea salt (to taste) and mix well. Taste and add additional lime juice and salt as desired. Gently stir in the mango, pomegranate seeds and cilantro. Garnish with a few pomegranate seeds, serve with tortilla chips, then watch it your guacamole disappear!