Murray Jennifer - The 30 minute vegans taste of the East: 150 Asian-inspired recipes--from soba noodles to summer rolls

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Table of Contents

Praise forThe 30-Minute Vegan

A host of appealing recipes can be found between the covers of this book, as well as a lot of good information about food and cooking in general, surprisingly realistic approaches to thirty-minute cooking with real food, and more, from glossaries to Web sites.

Deborah Madison, author of Vegetarian Cooking for Everyone

The 30 Minute Vegan has found a permanent home in my kitchen, where its pages will quickly become worn, torn, and stained.

HungryVegan.com

The 30-Minute Vegan is a fail-safe cookbook designed to save you time and eliminate stress in the kitchen. With a well-planned collection of fast, simple, and healthy recipes, the duo is determined to keep home dining diverse and your diet in tip-top shape.

VegNews

Any who want to cook vegan food quickly will appreciate The 30-Minute Vegan, a user-friendly guide for busy cooks who dont want to spend a lot of time in the kitchen. Nearly 200 simple whole foods involve easy preparation and offer quick cooking charts, raw foods recipes, kid-friendly foods the entire family can enjoy, and extraordinary lunches and snacks.

Midwest Book Review

One of the very best vegan cookbooks of all time. Fabulous recipes, healthy food, clear directions, and delicious results!

John Robbins, author of The Food Revolution and Diet for a New America

The 30-Minute Vegan is not only a culinary delight for vegetarians and vegans, it appeals to people who relish a meal that luxuriates the palate and satisfies the spirit.

Michael Bernard Beckwith, author of Spiritual Liberation: Fulfilling Your Souls Potential

Dont let a lack of time keep you from making a healthy choice! These quick, delicious recipes will see you through even the busiest mealtimes with good taste and style.

Jennifer McCann, author of Vegan Lunch Box and Vegan Lunch Box Around the World

[A] classic, practical guide to preparing exquisitely tasteful, healthy vegan food that is ideal for busy folks of today. Every home will be enriched by having this book in the kitchen.

Arthur H. Brownstein, M.D., M.P.H., author of Healing Back Pain Naturally and Extraordinary Healing

Also by Mark Reinfeld and Jennifer Murray:

The 30-Minute Vegan

The Complete Idiots Guide to Eating Raw (with Bo Rinaldi)

Also by Mark Reinfeld:

Vegan Fusion World Cuisine (with Bo Rinaldi)

In gratitude to the vast culinary, cultural, and spiritual contributions of the East

Photo courtesy Jennifer Murray and Mark Reinfeld.

Introduction

Were pleased that you are joining us on our adventure into the rich and bountiful world of Asian vegan cuisine. In the pages of Taste of the East, we explore foods from several countries throughout the continent. Our goal is to introduce the distinct flavors of Asia, using ingredients that are accessible here in the West, with recipes that can be completed in 30 minutes or less. Quite a task!

The first four sections explore the cuisines of India, Thailand, China, and Japan. The fifth section is our Asian Fusion chapter, in which we share recipes from Korea, Indonesia, Tibet, and Vietnam, in addition to Central Asian countries such as Iran, Afghanistan, and even Uzbekistan. (Yes, you can be the first kid on the block to bring an Uzbekistani dish to your next potluck!)

Our experience with the cuisines is based on our visits to India, Nepal, China, and Thailand, as well as countless dining experiences in New York, San Francisco, and our many other travels. And, with an Asian population of over 40 percent, our home of Hawaii also holds a wealth of Asian culinary traditions in its islands. In some ways, The Taste of the East is a culmination of our three prior books. As with Vegan Fusion World Cuisine it celebrates international cuisine, like The 30-Minute Vegan it provides quick and easy recipes, and like The Complete Idiots Guide to Eating Raw it features some raw food dishes, a growing trend in the culinary world.

We had a lot of fun designing these recipes. Creating this book has been an adventure that opened us up to lots of new ingredients, cooking techniques, and tidbits of folklore. The world is becoming increasingly more interconnected. Learning about the cuisine and culture of Asia is a wonderful window into the lives of billions of others. The deeper our understanding, the more aware we become of our common humanity.

The influence of Asian foods is steadily growing here in the West. Japanese, Chinese, Indian, and Thai foods are continually making their way into our communities through restaurants, farmers markets, and packaged products in grocery stores. This may be a very healthy trend, for Asians suffer much less from the major common ailments of the West. Many studies have been undertaken to determine which qualities of the Asian diet lead to greater health. Most Asian countries live on diets very low in refined flours, sugar, and processed food as well as a modest amount of sweets.

In addition to world-class cuisine, the West has a lot to learn from the cultural traditions of the East. Important practices like yoga and meditation, practiced in Asia for thousands of years, are making their way into mainstream America. The emphasis on taking it slow, embodied in the Japanese tea ceremony, greatly enhances quality of life, creating balance and harmony. As we introduce you to these international kitchen pantries, well share each countrys folklore and wisdom.

Choosing the recipes and ingredients has been an exciting balancing act. We go for authentic flavor while being mindful of ingredient availability. If you live in a small town without access to the ethnic markets of many larger cities, most of the ingredients should be available in the Asian section of the larger supermarkets and health food stores. And dont be afraid to ask your grocer to carry certain productsyoull be surprised how accommodating they can be. Otherwise, check out some of the numerous online resources listed in Appendix C. Or, if you are eager to dive in, plan a day trip to an ethnic market in your area.

In general, we chose to create wonderful flavors for our recipes rather than a strict adherence to the culinary traditions. We sprinkle in ingredients from the West that we feel enhance the dining experience. Quinoa is a South American grain that may not be sold at the farmers market in Shanghai, yet it certainly compliments a stir-fry as much as rice. You will also see maple syrup, or agave nectar, uncommon in Asia, used as sweeteners in our recipes.

We recommend using a minimum of processed and packaged ingredients. This is much better for your health, and the reduction in packaging is good for the planet. Most traditional cultures rely on local ingredients, which are fresh and available. However, when preparing Asian cuisine in the West, many times our only source of ingredients comes in cans or bottles. You can also try asking local Asians where they get their authentic ingredients.

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