COOKBOOK Point Loma High School - VEGAN COOKING CLUB
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Point Loma High School
Vegan Cooking Club Cookbook
Point Loma High School
VEGAN COOKING CLUB
COOKBOOK
2018-2019
Liz Gary, M.A.
PLHS Class of ‘80
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Point Loma High School
Vegan Cooking Club Cookbook
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Point Loma High School
Vegan Cooking Club Cookbook
Special thanks to the IMIN ARC-Experience for providing
enriching and educational after school programs. Additional
thanks to Jensen’s Foods and the VegFund for supporting the
PLHS Vegan Cooking Club
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Table of Contents
Why Vegan
Product Sampling: Almond and Oat Milk
Vegan Grilled Cheese
Soyrizo Tacos
No-Fish Tacos
Product Sampling: Coconut Milk Caramels
Vegan Philly Cheesesteak Sandwiches
Chocolate Milk Shakes
Baja Black Bean Buger
Homemade French Fries
Vegan Rice Krispie Treats
Mixed Berry & Coconut Milk Yogurt Smoothies
Spring Rolls
Chipotle Fettuccini
Chocolate Brownies
Roll-out Sugar Cookies
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Top three reasons to choose vegan.
Health: Medical science today has proven that we can thrive on a plant-based diet
and reduce our risk of (SAD) Standard American Diet related diseases (heart disease,
diabetes, obesity, many cancers and more) by avoiding the consumption of animal
products.
Environment: Our food choices have an impact on our environment. The
production of animal-based food products require exceedingly far more natural
resources than the production of plant-based foods. The United Nations has reported
that animal agriculture’s damage to our environment in the form or methane gas and
water pollution overshadow the levels of damage caused pollutants generated by
burning all sources of fossil fuels combined.
Animal Welfare: Animals are sentient beings and they endure extreme hardship and
suffering on factory farms. Choosing plant-based foods helps to reduce our reliance
on animals as a central food source. The good news is there’s a vegan version of just
about everything imaginable from meat to eggs, dairy to fish, you can have it all again
plant-based.
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Product Sampling:
Silk Unsweetened Vanilla Almond Milk
OAT-LY Chocolate Oat Milk
Sample as many non-dairy milk alternatives as you can to find your favorites.
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Vegan Grilled Cheese Sandwiches
Experiment and taste test a variety of vegan cheeses to find your favorites.
1-2 slices vegan cheese
vegan mayonnaise
2 slices bread
Spread mayonnaise on one side of two slices of bread. Heat a griddle on medium high
and place one piece of the bread mayo side down on the hot griddle. Top with a slice
or two of vegan cheese then top with the second slice of bread mayo side up. Grill 3-4
minutes on each side or until golden brown and the cheese melts. Transfer to a plate,
cut in half and serve with a soup or salad.
Try adding sliced tomato, lettuce, or sliced veggies to your sandwich before adding the
second layer of bread.
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Soyrizo Potato Tacos
1 package vegan chorizo
1/2 bunch of fresh cilantro
6 green onions, chopped
1 jalapeño, seeded and chopped
1 package shredded cabbage or lettuce
3 potatoes, diced
1/4 cup vegetable oil
vegan sour cream
hot sauce or salsa
tortillas
pinch of sea salt
Heat a large skillet and add the oil, when the oil starts to shimmer drop the potatoes in carefully
to avoid splattering. Cook the potatoes on medium high heat stirring occasionally until they
are lightly golden brown. Add the onion and cilantro and continue to cook a few more minutes.
In a separate skillet heat just a tablespoon or two of oil the add the vegan chorizo sausage.
Cook on medium high heat turning a few times for 4-5 minutes then transfer into the pan with
the potatoes and mix well. Squeeze lime juice over the mixture and sprinkle with sea salt.
Quickly heat the tortillas on a flat grill flipping them until they are warm and pliable. Fill with the
potato mixture and top with cabbage lettuce, vegan sour cream and hot sauce or salsa.
Adding slice of avocado is also a perfect match for these tacos.
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No-Fish Tacos
No-Fish Fillets:
3-4 medium zucchinis
Batter:
1 cup brown rice flour
1 teaspoon garlic powder
1 teaspoon onion powder
1 1/2 cups unsweetened non-dairy milk
White Sauce:
1/2 cup vegan mayonnaise
Juice of 1/2 lime
Accompaniments:
8-10 corn tortillas
2-3 cups red and green cabbage, thinly sliced 2
avocados, sliced or your favorite guacamole
Pico de Gallo
Lime wedges
Sprigs of cilantro
High heat oil for frying
Cut the stem ends off each zucchini, cut each zucchini in half to make two even pieces
about 3-4 inches in length. Next, slice each piece lengthwise into fourths to create four
equal fillets about 1/4th inch thick each.
Mix together the brown rice flour, garlic powder, onion powder, sea salt and black
pepper in medium mixing bowl. Add the non-dairy milk and mix well, set aside.
Combine the vegan mayonnaise and lime juice in a small bowl and set aside. Prepare
the cabbage, avocado, lime wedges, sprigs of cilantro, and Pico de Gallo and set
aside.
Warm the tortillas by wrapping them in foil and placing them in a 350 degree oven for
10-15 minutes or heat them individually on a flat grill a minute or two on each side.
Prepare the tortillas while frying the zucchini fillets and keep them warm.
Heat a flat grill to medium high and lightly coat it with a few tablespoons of oil.
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Vegan Cooking Club Cookbook
Using tongs, dip the zucchini fillets in the batter and coat them evenly one at a time
then transfer them to the grill. Grill each piece about 3-4 minutes on each side or until
they begin to turn golden brown and crispy. Transfer the fillets to a paper towel lined
plate to absorb any extra oil.
Build the tacos by placing one or two fillets in each heated corn tortilla, add a spoonful
of white sauce then top with shredded cabbage, pico de gallo, avocado or guacamole,
another drizzle of white sauce and a sprig of cilantro. Serve with a wedge of lime.
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Product Sampling: Cocomel Bites
Chocolate covered coconut milk caramels, no cows required, all plant-based. Available
at Jensen’s, Jimbo’s Horton Plaza, OB People’s and a growing number of other stores.
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Grilled Vegan Philly Cheesesteak Sandwich
Wheat Meat:
2 cups Bob’s Red Mill Vital Wheat Gluten
1/2 teaspoon ground sage
1 teaspoon marjoram
1 teaspoon onion powder
1 teaspoon garlic powder
2 cups water
Broth:
6 cups filtered water
2 tablespoons molasses
2 tablespoons tamari or soy sauce
Marindade:
3 tablespoons tamari
2 tablespoon grape-seed or canola oil
2 teaspoons maple syrup
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
Sea salt and freshly ground pepper to taste
Veggies:
1/2 red bell pepper
1/2 yellow bell pepper
1/2 green bell pepper
1/2 sweet yellow onion
2 tablespoons grape-seed or canola oil
Accompaniments:
Field Roast Vegan Chao Creamy Slices
Ciabatta or your favorite artisan roll
Vegan mayonaise
Follow Bob’s Red Mill package instructions for Basic Seitan. In a medium saucepan
bring the six cups of water for the broth to a boil, add the molasses and tamari or soy
sauce and reduce to simmer.
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In a medium mixing bowl combine the vital wheat gluten with the spices. Add the
water and mix until a dough forms. Knead the dough for about 1-2 minutes, adding a
little extra vital wheat gluten if the dough feels wet or spongy. Continue to knead the
dough and sprinkle with additional vital wheat gluten until it feels firm and elastic. Be
careful not to over knead, it should reach the right texture within just 2-3 minutes of
kneading.
Divide the dough into five even pieces and
place them in the simmering broth. Continue
cooking for 60 minutes, stopping to turn each
piece every 10-15 minutes to cook evenly. After
60 minutes remove the meat from the remaining
broth, place it on a cutting board and let it cool.
While it’s cooling prepare the marinade and
veggies.
Slice the bell peppers and onion into thin strips,
heat a medium frying pan, add two tablespoons
of oil and sauté the veggies until the peppers
soften and the onions begin to caramelize. Set
them aside, keep them covered and warm.
In a medium mixing bowl combine the marinade
ingredients and mix well. Thinly slice three of the five
pieces of cooled meat on a mandolin or by hand, toss
the sliced meat in the marinade to coat evenly.
Heat the frying pan or grill again to medium high and
add the sliced meat, grill the meat until it begins to
brown. Arrange the slices into three to four separate
servings in the pan or grill, top with the cheese and
turn down the heat to allow the cheese to begin to
melt.
Spread a light amount of vegan mayonnaise on the
inside of each piece of bread and place the bread
mayo side down on the hot grill. Grill the bread until it
begins to lightly brown on the inside then transfer to a
serving plate.
Use a spatula to transfer the grilled meat and melted
cheese onto the bottom half of the warm bread, layer
on the grilled onions and bell peppers then top with
the second half of the bread and serve.
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Chocolate Milkshakes
1 quart vegan chocolate ice cream
2 cups non-dairy milk
Combine the ice cream and 1 cup of milk in the blender. Gradually add more milk until
the desired consistency is reached and serve!
Just say no to plastic straws and help the environment, try paper straws instead!
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Vegan Cooking Club Cookbook
Baja Black Bean Burgers
1 15-oz. can black beans, drained
4 green onions, sliced
1/2 red bell pepper, diced fine
1/2 cup fresh cilantro, stemmed and chopped
1 12-oz. package soyrizo
1 cup finely ground tortilla chips
½ cup vital wheat gluten
1 Tbs. ground flax seed
2-3 tablespoons water
Olive oil for coating the burgers
Accompaniments:
16 slider buns
Vegan Mayo
Avocado slices
Lettuce
Purple onion
Preheat the oven to 350 ⁰ Line a baking sheet with
parchment paper and set aside.
Drain the beans and add them to a large mixing bowl.
Mash them with a masher or the back of a spoon. Add the
onion, bell pepper, cilantro, soyrizo, tortilla chips, gluten
and flax seed. Sprinkle 2-3 tablespoons of water over the
mixture then stir to combine, use your hands to complete
the mixing then then divide the mixture into 16-20 balls.
Flatten each ball and coat it on both sides with a light
amount of oil. Transfer to the parchment lined baking
sheet and place in the oven for 20 minutes, remove the
burgers from the oven, flip them over and continue baking
another 20 minutes.
While the burgers are baking prepare the lettuce by tearing it
into pieces, slice the purple onion, and slice the avocados. Set
aside. Spread vegan mayo on the inside of each bun. Heat a
skillet or flat grill to medium high and toast each bun mayo side
down for 2 minutes each side or until they begin to brown.
Prepare each slider by placing a burger on a toasted bun, top
with the avocado, lettuce and onion and serve.
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Homemade French Fries
2 1/2 pounds of russet potatoes, cleaned and scrubbed
high heat vegetable oil (grape seed, canola or safflower)
Sea salt and black pepper to taste
Organic ketchup or vegan ranch dipping sauce
Wash and scrub the potatoes. Slice each potato lengthwise into three to four slices,
next lay each down and cut into even strips.
Add about one inch of oil to a large frying pan, turn the heat to medium high and test for
readiness by dropping one potato into the pan, if it bubbles it’s ready. Next, add a single
layer of potatoes to the pan, using tongs carefully turn the potatoes every few minutes
to brown evenly. Once the potatoes are golden brown transfer them to a paper towel
lined plate and drain. Sprinkle with salt and seasonings, repeat again with the
remaining potatoes. Serve with ketchup and/or vegan ranch dressing dipping sauce.
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Vegan Rice Krispie Treats
1 package Dandies or Trader Joe’s Vegan Marshmallows
1/2 cup vegan butter
6 cups Rice Krispies
1/2 cup vegan chocolate chips, melted
Place the marshmallows in a medium saucepan, add the butter and heat on the stove
on medium low, stir until melted.
Measure the Rice Krispies into a large bowl. Pout the melted marshmallow mixture
over the cereal and still until all the rice krises are coated with the marshmallow
mixture.
Lightly grease a sheet of wax paper or parchment with vegan butter, transfer the Rice
Krispie mixture onto the paper and spread into a rectangle about 2 inches thick.
Put the melted chocolate into a pastry bag or a ziplock bag with one corner cut off.
Drizzle the chocolate across the top and let cool until firm. Cut into squares and serve.
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Marshmallows normally contain gelatin, a by product of animal skins and bones. Find
vegan marshmallows at Trader Joes and natural food stores.
Mixed Berry Non-Dairy
Smoothies
1 cup frozen berries
1 frozen banana
1/2 cup non-dairy yogurt
1/2 cup non-dairy milk
Place all ingredients in the jar of a blender and
blend until smooth. Add a vegan protein powder
for an extra energy boost.
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Fresh Spring Rolls
4 cups warm water
8 sheets rice paper wrappers
1 large carrot, grated
1/2 cucumber, peeled, seeds removed and cut into
thin strips
1/2 red bell pepper, cut in strips
1/2 avocado, sliced
2-3 cups baby greens
Place about an inch of warm water Into a wide
shallow bowl. Dip a single rice paper wrapper. Let
it sit in water for a few seconds to soften, then
remove from water and place on a non-porous
surface or on wax paper.
Arrange a small bunch of lettuce leaves on the wrapper leaving 1/2 uncovered. Add a
row of the shredded carrots, cucumbers, red bell pepper and avocado. Be careful not
to overstuff the roll. Fold the edge of the rice paper closest to you over filling, then fold
the edges over on both sides and roll it away from you to for a neat roll. Repeat with
the remaining ingredients.
Easy Thai Peanut Sauce
13.5-ounce can of coconut milk
1⁄4 cup of Thai red curry paste
3/4 cup unsweetened creamy peanut butter
1/2 tablespoon salt
1/4 cup sugar
2 tablespoons of apple cider vinegar or white
vinegar
1/4 cup water
Put everything into a medium heavy-bottomed
pot and bring to a very gentle boil over medium
heat, whisking constantly. Let the mixture
simmer for 3-5 minutes over low heat; be careful
not to let the mixture scorch at the bottom of the
pot.
Take the pot off the heat, let the sauce cool
down to room temperature (or slightly warmer),
and serve the sauce with your spring rolls.
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Chipotle Fettuccini from Scratch
Noodles:
1/2 cup soft tofu, packed
2 tablespoons olive oil
1 whole chipotle jalapeño
1 tablespoon chipotle sauce
2 tablespoons water
1 1/2 cups semolina flour
Sauce:
1 cup vegan sour cream
1/2 cup vegan cream
Juice of two limes
2 tablespoons chipotle sauce
1 teaspoon salt
Veggies:
2 zucchinis, grated
1 red bell pepper, cut into strips
2 tablespoons olive oil
Accompaniments:
Lime wedges
Vegan parmesan cheese
Chopped fresh cilantro
Finely diced green onion
Using a food processor or hand mixer combine the tofu,
olive oil and water, blend until smooth. Add the semolina
flour and stir until it forms a dough ball.
Transfer the mixture to a lightly floured cutting board and
knead the dough for about 10 minutes until it develops a
stretchy texture. Let the dough rest about 20 minutes
then divide it into four even parts.
Bring a large pot of water to a boil on high heat, add a
tablespoon of olive oil and a teaspoon of salt.
Shape each dough ball into a flat square. Using a pasta roller begin with the widest
setting and roll the dough through a few times trying to keep the edges even and
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rectangular in shape and size. Next, adjust the rollers to a tighter setting and continue
rolling and adjusting the setting until the pasta is thin enough for fettuccine (about a
level 2-3 or the settings).
Remove the hand crank from the rollers and place it into the slot for the fettuccini
cutter. Gently run the dough through the cutter catching it as it comes out the other
side. Lay the noodles on a lightly floured surface and return to roll and cut the
remaining dough.
Carefully drop the noodles into the boiling water, give them a stir to separate any that
might be stuck together and continue boiling them for about 3-4 minutes. While the
noodles are boiling saute the zucchini and red bell pepper.
When the noodles begin to float let them cook one to two additional minutes then drain
and serve.
Top the pasta with sautéed zucchini and red bell pepper, the sauce and a sprinkle of
fresh cilantro and vegan parmesan cheese. Chipotle Pasta from Scratch
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Vegan Chocolate Brownies
1/2 cups vegan butter, melted
1/2 cup soft tofu, packed
1 cup sugar
1 teaspoon vanilla
1/3 cup cocoa powder
1/2 cup flour
1 cup non-dairy chocolate chips
1/2 teaspoon salt
Preheat the oven to 350 degrees. Grease and flour
a 8-inch square pan.
In a medium mixing bowl combine the melted
butter, sugar, tofu and vanilla, use an electric mixer
or hand whisk and blend until smooth. Add the
cocoa, flour, salt and baking powder, stir until
mixed then spread into the prepared pan.
Bake in a preheated oven 25-30 minutes. Remove
from the oven and cool before serving.
Traditional brownies are made with lots of eggs and dairy, this amazing recipe yields
brownies that are just as good or better! Try them with vegan vanilla ice cream and
your favorite toppings.
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Roll-Out Sugar Cookies
3/4 cup vegan butter
1/2 cup tofu, pressed, drained, and packed
1 cup organic unbleached cane sugar
1 teaspoon vanilla extract
1⁄4 teaspoon almond extract
1 teaspoon baking powder
3 cups organic all purpose unbleached flour
2-3 tablespoons almond or soy milk
Toppings:
1 can non-dairy frosting (check ingredients)
Vegan Sprinkles (check ingredients for carnauba wax
and dairy products!)
Preheat the oven to 350. Combine the vegan butter,
tofu, sugar, vanilla and almond extract in the jar of a
blender. Blend on medium high stopping to scrape
down the sides a few times until smooth and creamy.
In a large mixing bowl combine the flour, baking
powder, and salt. Stir to blend. Using a rubber
spatula pour all the creamed butter mixture into the
flour mixture and stir until it forms a dough.
Divide the dough in half and shape into disks, wrap
each piece in plastic wrap and chill until firm, about
30-40 minutes. Prepare the frosting.
Roll the chilled dough to 1⁄4 inch thickness on a lightly
floured surface. Cut the cookies with cookie cutters
being careful to utilize the maximum cutting area with
each roll. Re-roll any remaining dough to cut
additional cookies. Bake 10-12 minutes or until lightly
golden around the edges. Transfer to a wire rack and
cool completely before icing and decorating.
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To learn more about the benefits of the vegan diet and plant-based living check out some of these
resources. Thank you Point Loma High School for hosting the Vegan Cooking Club!!
New Food Documentaries coming in 2018:
Eating our way to Extinction: https://vimeo.com/194513120
The Game Changers: https://www.plantbasednews.org/post/james-camerons-new-film-the-game-
changers-charts-the-rise-of-veganism
The Yo Yo Effect: https://www.youtube.com/watch?v=a82js0Gx-kI
Dominion: https://vimeo.com/241265022
Current Food Documentary Films & Trailers found on YouTube and Netflix:
What the Health: https://www.youtube.com/watch?v=-m8WwSUcUPE
Forks over Knives: https://www.forksoverknives.com/the-film/
Eating You Alive: https://www.youtube.com/watch?v=M8sGE5n-i1Q
Fat, Sick and Nearly Dead: https://www.youtube.com/watch?v=Gv3vEXy_EwU
Earthlings: https://www.youtube.com/watch?v=S5Jy1Zozz3s
Cowspiracy: https://www.youtube.com/watch?v=nV04zyfLyN4
PlantPure Nation: https://www.youtube.com/watch?v=9E6sa0OtjSE
Vegan Everyday Stories: https://www.youtube.com/watch?v=2qedrlO1Gg0
Food Inc.: https://www.youtube.com/watch?v=5eKYyD14d_0
Vegucated: https://www.youtube.com/watch?v=GKzng1_byMY
Food Matters: https://www.youtube.com/watch?v=r4DOQ6Xhqss
Supersize Me: https://www.youtube.com/watch?v=LOvrkkj_T-I
The Future of Food: https://www.youtube.com/watch?v=n9Y_QH_c70s
Hungry for Change: https://www.youtube.com/watch?v=6vBlxr9E9ks
Non-Profits Promoting Plant-Based Living with Education and Outreach:
Physicians Committee for Responsible Medicine: www.pcrm.org
People for the Ethical Treatment of Animals (PETA) www.peta.org
Farm Animal Rights Movement (FARM) www.farm.org
Mercy for Animals (MFA) www.mfa.org
The Humane League www.thehumaneleague.com
The Humane Society of the United States: www.humanesociety.org
Last Chance for Animals: www.lcanimal.org
Farm Sanctuary: www.farmsanctuary.org
A World Well-Fed: www.awfw.org
The VegFund: www.vegfund.org
Compassion Over Killing: www.cok.net
Meatless Mondays: www.meatlessmondays.com
Paul McCartney explains the meat industry: www.meat.org
Dr. Gregor’s Nutrition Facts: www.nutritionfacts.org
Kaiser Permanente, The Plant-Based Diet: www.kaiserpermanente/ThePlantBasedDiet.org
Local Vegan Meet-Up Groups & Classes:
PlantDiego: www.plantdiego.com
San Diego Vegans: www.meetup.com/sandiegovegans
New Options Food Group: www.newoptionsfoodgroup.com
Plant-based Living: it’s a trifecta of wins.
Good for your health, good for the environment, good for the animals.
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