Ellen Jaffe Jones - Vegan for One: Hot Tips and Inspired Recipes for Cooking Solo

VEGAN FOR ONE hot tips AND inspired recipes FOR cooking solo Ellen Jaffe Jones Beverly Lynn Bennett Book Publishing Company SUMMERTOWN, TENNESSEELibrary of Congress Cataloging-in-Publication Data Names: Jones, Ellen Jaffe, author. | Bennett, Beverly Lynn, author. Title: Vegan for one : hot tips and inspired recipes for cooking solo / Ellen Jaffe Jones, Beverly Lynn Bennett. Description: Summertown, Tennessee : Book Publishing Company, [2017] | Includes index. Identifiers: LCCN 2017021873 (print) | LCCN 2017026429 (ebook) | ISBN 9781570678509 (E-book) | ISBN 9781570673511 (pbk.) Subjects: LCSH: Vegan cooking. | LCGFT: Cookbooks.

Classification: LCC TX837 (ebook) | LCC TX837 .J54295 2017 (print) | DDC 641.5/636dc23 LC record available at https://lccn.loc.gov/2017021873 Nutrition Breakdowns for Recipes: The nutrient values provided for the recipes in this book are estimates only, calculated from the individual ingredients used in each recipe based on the nutrition data found for those ingredients. Optional items are not included. Nutrient content may vary based on methods of preparation, origin and freshness of ingredients, product brands, and other factors.

We chose to print this title on responsibly harvested paper stock certified by The Forest Stewardship Council, an independent auditor of responsible forestry practices. For more information, visit us.fsc.org.

No portion of this book may be reproduced by any means whatsoever, except for brief quotations in reviews, without written permission from the publisher. Cover and interior design: John Wincek Food styling and photography: Alan Roettinger Stock photography: 123 RF Printed in Canada Book Publishing Company PO Box 99 Summertown, TN 38483 888-260-8458 bookpubco.com Disclaimer: The information in this book is presented for educational purposes only. It isnt intended to be a substitute for the medical advice of a physician, dietitian, or other healthcare professional. ISBN: 978-1-57067-351-1 22 21 20 19 18 171 2 3 4 5 6 7 8 9 CONTENTS ONE
Navigating the Kitchen as a Single Vegan TWO
Breakfast Ideas THREE
Snacks FOUR
Sauces and Gravies FIVE
Dressings, Salads, and Slaws SIX
Soups SEVEN
Wraps and Sandwiches EIGHT
Side Dishes NINE
Main Dishes TEN
Cookies, Bars, and Sweet Treats ELEVEN
Baked Goods and Desserts ACKNOWLEDGMENTS I consider my parents to be my own personal rock stars. My dad gave me an appreciation for natural foods with his organic garden, and my mom was an eloquent writer. Thanks to the fact they had me late in life, I got some early experience in solo living as an almost-only child! My deep appreciation to Steve Cantor for helping me understand that a life as a TV network correspondent was not as important as having a life.

He left this world way too soon. Thanks to my three daughters, Rebecca, Jessica, and Aron, who continue to motivate me every day to have a life of purpose and make the world a better place. They accompanied me on my first solo forays into vegan eating (well, they were too young to have much of a choice!), and I appreciate how they shared the adventure with me. Kudos to Bob and Cynthia Holzapfel at Book Publishing Company, who had the vision for this books concept and asked if it rang true for me. Indeed it has for much of my life. My gratitude to senior editor Jo Stepaniak for sewing together the frayed loose ends of this text and making the words jump off the page.

Many thanks to Anna Pope, John Schweri, Alayne Griffin, Dave Weaverling, and Michael Thomas, who work tirelessly behind the scenes making books and events happen like magic. Much appreciation to Beverly Lynn Bennett, whose culinary wizardry demonstrates how small-quantity recipes can have all the flavor and pizazz one could want. Thanks to Val McDaniel, who has challenged me to new heights in writing and cooking and promoting a vegan lifestyle that is so good for our health, the planet, and the animals. Alone is how we enter and leave the world, and sometimes how we live a significant portion of it in between. Aloneness, not to be confused with loneliness, is necessary for self-love, wisdom, and inner peace. On our own, we discover who we really are and what motivates us.

No matter how you travel through life, as a vegan you will always have the gratitude of the earth and the animals. May these recipes sustain and help you thrive along that journey. Ellen Jaffe JonesCHAPTER ONENavigating the Kitchen as a Single VeganYOURE IN GOOD COMPANY! S olo living, whether by choice or circumstance, has never been more appealing, satisfying, and fulfilling as it is today. Living alone used to be the stigma and dread of old age, but now its often a sign of independence. You can come and go as you choose, you dont have to be accountable to anyone for your time or choices, and at the end of a long day, the solitude of your own home or apartment can be comforting and relaxing. Most major cities have revitalized downtown areas where singles can find accommodations and amenities that facilitate socializing.

As a single vegan, youre in good company. The US Census found in 2015 that 109 million people age eighteen and older were single. This is equivalent to 34 percent of all US residents. A poll conducted early in the decade by the Vegetarian Resource Group showed that 23 percent of the US population is vegan. With the population topping 320 million today, that would mean six to ten million people in the United States are vegan and two to three million of those vegans are living by themselves. The popularity of vegetarianism in general is evident even on a global scale.

Estimates for the number of vegetarians in Germany range from 89 percent of the population, and for Israel 56 percent. India boasts the first all-vegetarian city, Palitana, in the state of Gujarat, just north of Mumbai. What accounts for the growing numbers of vegans? For starters, studies show that vegans live longer, maintain healthier weights, and suffer from fewer diseases than their meat-eating counterparts. But athletes are also turning to vegan diets to improve recovery rates, reduce the incidence of injury, and increase their energy, endurance, and performance. In addition, people of all ages are increasingly concerned about the ethical and environmental consequences of eating animal products. The United Nations Food and Agriculture Organization released its landmark findings in 2006 on the relationship between food animals and environmental degradation in its report Livestocks Long Shadow.

I personally came face-to-face with the inhumanity of animal mistreatment when I was a TV reporter in Miami. The more I investigated, the more I realized that this abuse is a routine aspect of the food-animal industry, not just a misfortune that befalls shelter animals. SUCCESSFUL MEAL STRATEGIES FOR THE SINGLE VEGAN I f youre newly vegan, you might not know exactly what to eat to sustain your energy and stay healthy. There are a number of excellent sources for reliable information, such as Becoming Vegan: Express Edition (by veteran vegans and registered dietitians Brenda Davis and Vesanto Melina) and the Vegetarian Resource Group (vrg.org). If you have special dietary needsparticularly if youre over sixty-five, an athlete, pregnant or nursing, or trying to lose or gain weightthese resources will help you address those needs. In general, center your diet around a variety of vegetables, fruits, beans, whole grains, and nuts and seeds.