The 30-Minute Vegan - Mark Reinfeld [15]
Another grilling option is to use a stove-top grill. Kitchen supply stores sell cast-iron and nonstick pans that are flat, straddle two burners, and have a griddle on one side and a grooved side for grilling. The flavor is similar and you get the fancy char marks without having to fuss with (or own) a grill.
Juicing
Fresh organic juices are an important part of a healthy lifestyle. Juicing makes the nutrients in fruits and vegetables easier to assimilate. Enjoy juices on their own or in smoothies, live soups, sauces, and dressings as a convenient way to meet the recommended daily allowance of five to nine servings of fruits and vegetables.
Some juicy tips to consider:
• Use fresh organic fruits and vegetables whenever possible.
• 1 pound of produce yields approximately 8 ounces of juice.
• It is recommended to drink juices within 20 minutes of juicing, to receive the maximum nutritional benefit.
• It’s best not to mix fruits and vegetables in the same juice. Sometimes we do add a little apple to sweeten a vegetable juice, or lemon to our green juices.
• For vegetable juices, use carrots as the base and then experiment with different quantities and types of veggies.
• Some like to add water to dilute straight fruit juices or even sweet vegetable juices, such as straight carrot, to balance the effect on blood sugar levels.
• Add other ingredients to enhance the flavor and nutritional quality of your juices, blending them in. Try ground flaxseeds, or supplements such as spirulina and maca powder.
Cracking a Coconut
Known as the “tree of life” or niu in Hawaiian, the coconut palm (Cocos nucifera) has been a staple in tropical climates for centuries. Young coconuts, at about six months of age, have a jellylike center with a texture similar to a melon, which can be scooped out of their shell with a spoon. It has a fresh, fruity, almost nutty flavor, not overly sweet. As the coconut ages, this jelly becomes the meat. The older the coconut, the drier the meat, until it is like the dark brown coconut you find in the market.
The jelly and juice of young coconuts can be consumed straight from the shell, whereas the flesh of more mature coconuts is blended to make coconut cream and milk. (The liquid inside the center of the coconut is coconut water, not coconut milk.) Try to locate young coconuts at Asian or Latin markets.
Cutting a coconut isn’t difficult, but you should be very careful. Place the coconut on its side on a sturdy cutting board or the ground, and hold the bottom of the coconut. Using a heavy cleaver or machete, carefully give it a whack about 1½ inches below the pointed end. This should cut into the hard shell. If not, you can give it another light whack, being careful not to spill the water. Place the coconut over a bowl or a quart-size mason jar and drain out the liquid, which can be stored in a glass jar in the refrigerator for two to three days. If pieces of the shell fell into the water, strain them out. Once the liquid is removed, you can use the knife to carefully pry off the remainder of the top for easy removal of the meat.
CHAPTER 3
The Lighter Side of Life—Smoothies & Satiating Beverages
Don’t let this chapter’s position at the beginning of the book trick you into thinking these beverages are only for morning. Often a meal unto themselves, beverages can provide an abundance of nutrition and satisfaction—for breakfast, lunch, or dinner.
Here we offer a selection of tantalizing juices, smoothies, and elixirs. A fresh juice is preferable to a salty or sugary snack anytime. Limeade quenches your thirst and your sweet tooth on a hot sunny day.