Bianca Phillips is here to share how she has modified traditional Southern cooking to create tasty vegan fare. Check out her Country Potato Soup recipe if you need some Meatless Monday inspiration!

Bianca Phillips

For most vegetarians and vegans, the number one question we get asked is “Where do you get your protein?” For me, it’s “How do you manage to stay vegan in Memphis?”

In the land of fried chicken, slow-cooked, ham hock-seasoned collard greens, and saucy pulled pork barbecue, folks just don’t understand how one can survive without indulging in a little soul food now and again.

And I don’t blame them for asking. After all, Southern soul food is so much more than sustenance. It’s pure comfort food that not only fills our bellies, but brings satisfaction to our spirits. Words can’t even express the magic that a lovingly-prepared batch of biscuits or a steamy bowl of country potato soup can do to heal the soul.

When folks ask how I survive without such tasty comfort foods, I let them know that I am not deprived. In fact, I enjoy all the delicious classic Southern dishes without the cruelty and artery-clogging saturated fats. At home, I create vegan soul food that’s not only satisfying to my soul but healthy for my heart and beneficial to the animals.

For hearty main dishes, I substitute tofu, tempeh, and seitan for chicken, pork, beef, or fish. For example, one of my favorite recipes uses crumbled tempeh and shredded carrots to replace pulled pork in the traditional Memphis-style barbecue sandwich. I bread and bake (or sometimes lightly fry) tofu marinated in a mixture of vegetable broth, nutritional yeast, and poultry seasoning to replace fried chicken. Seitan coated in hot sauce and a little non-hydrogenated vegan margarine (like Earth Balance) makes a mean hot wing.

Because I also shun white flour, I use whole wheat pastry flour for breading faux meats and baking everything from hush puppy corn muffins to sweet potato bread. I also replace white sugar (often processed using bone char from animals … ugh!) with evaporated cane juice, turbinado, or agave nectar.

Down South, folks even put meat in the vegetable side dishes. Ham hocks go in the collard greens and crumbled bacon finds its way into just about everything. But I opt for a drop or so of Liquid Smoke or crumbled vegan bacon instead (see my country potato soup recipe below for an example).

Thanks to the reliance on grease, meat, and refined white flours and sugars, obesity rates are skyrocketing in the South. But delicious vegan options provide a healthy (and tasty) alternative. No one has to live without comfort food!

Vegan Crunk’s Country Potato Soup (Serves 4 to 6)

-4 cups cubed potatoes, skins removed (about 2 medium baking potatoes)
-1 large carrot, sliced
-2 stalks celery, sliced
-1 Tbsp. olive oil
-1 medium onion, chopped
-1 1/2 cups vegetable broth
-2 cups unsweetened soymilk
-2 Tbsp. whole wheat pastry flour
-1 tsp. sea salt
-1/4 tsp. black pepper
-5 slices cooked veggie bacon, crumbled (I use Light Life brand Smart Bacon strips)
-Sea salt and freshly ground black pepper to taste

Cover potatoes, carrot, and celery in a large stockpot with enough water to cover. Bring to a boil over high heat and then lower to medium. Boil for about 20 minutes or until potatoes are fork tender. Transfer vegetables to a colander and allow to drain in the sink while you prepare the onions.

Heat oil in the same stockpot, and sauté onion for 2 to 3 minutes or until translucent. Add vegetable broth, potatoes, carrots, and celery.

In a measuring cup, mix flour thoroughly into soymilk. Add to soymilk mixture to stockpot. Bring to a boil over medium-high heat, stirring constantly. Lower heat to a simmer. Cook for 10 to 12 minutes, stirring constantly, until mixture begins to thicken. Stir in veggie bacon, salt, and pepper.

When she’s not busy veganizing traditional Southern dishes for her upcoming cookbook, Bianca Phillips works as a newspaper reporter and looks after her big ol’ mutt and six cats. Check out her food blog, Vegan Crunk.

Photo by Mimi Giboin

It is such an honor to be a voice among the powerful and compassionate individuals in the blog posse. As I share my experiences with you, my hope is that we can grow together (pun intended) and enlighten countless others to join in our “effort” to make this a healthier planet for each and every human being and the millions of creatures, domesticated and wild, with which we share the land, air, and water. The impact of our food choices is profound and we have an opportunity to make a difference.

Bart Potenza, my partner, inspired and shared my passion for nutritious food. From the beginning, we were committed to growing and sharing our knowledge, mission and cuisine. Providence provided the seed money to open Candle Cafe when on Friday the 13th, 1993 we won $53,000 in the New York State Lottery.

I am continuously inspired by miracles and crazy sexy people like Kris Carr and Kathy Freston who show that compassion, veganism and health are truly SEXY. Kathy’s commitment, writings (must reads) and ongoing support inspires and motivates us to raise the vegan bar as she lights the way to conscious living. The Candle Family inspire me daily by bringing their passion, commitment and love to work. I am truly grateful for their continued inspiration and love that keeps the candle burning brightly.

Photos by Rob Branch-Dasch (left) & Mimi Giboin (right)

Food, fresh from farm to table. The Candle’s Mantra since 1993 is now an ideology whose time has come. It is a movement growing in recognition as people begin to understand the benefits and the necessity of eating healthy, seasonal, sustainable foods. Not only is it a commitment, but it is my privilege to offer nutritious options to those that embrace this shift and know that they are “voting with their forks” through the culinary choices.

On these brisk days of late Autumn, I walk the city streets of New York towards Candle to meet Farmer Mark Duneau of Mountain Dell Farm. He greets me with beautiful pumpkins and a vibrant array of fall produce picked overnight and driven down as the sun rises. Wow, how I love the freshness factor and the knowledge that Mark is tending to the land so we can feed you all, body, mind and spirit. His dedication to sustainable farming allows me to share the joy of his farm and the fresh air of the country to my loyal clientele in the city. The tastes of the season are expressed in a salad with multi-colored cauliflower, beets, roasted carrots, and a creamy pumpkin dressing. Straight from the vine, picked less than 24 hours prior, a butternut squash becomes soup, a vitamin-packed love potion…or as I often call it, nectar of the gods!

Holiday-time is near…the time when we gather together, friends and family to prepare and share delicious meals. At Candle Cafe and Candle 79, Thanksgiving is the busiest day of the year. The chefs and I are so excited about the organic, plant-based meals we are planning for our guests. Chef Angel’s Pecan-Walnut Crusted Seitan is a compassionate replacement for more traditional Thanksgiving entrees. Chef Jorge’s Apple Cranberry Crumb Pie, well, even Grandma would ask for seconds!

Ironically, our restaurants are so busy that Bart and I eat at home rather than occupy a table. Of course, some of these dishes will definitely hitch a ride back to our place!

We spend the day with family, my favorite part being time spent in the kitchen cooking (and cleaning) with my niece and nephew. Every year there is hesitation and a bit of protest from my nephew that this not a “traditional” Thanksgiving. But year after year, as the brussels sprouts find their way to the cutting board, his anxiety is replaced with anticipation. Yes, brussels sprouts! I have my grandmother’s family recipes written on index cards, and each year I introduce a new one to my niece and nephew, sharing stories about our ancestors. Yes, Aunt Joy and Uncle Bart host a politically correct feast, freeing the bird, and incorporating delicious plant-based dishes that have become our tradition. Ultimately, everyone is satisfied.

In just a few weeks, I will gather around this table to enjoy the bountiful harvest of the season. A sustainable and compassionate celebration that marks our commitment to educating those around us by sharing delicious, nutritious, plant-based cuisine. I’m thankful for people like Farmer Mark who grow the food and take care of the land so that generations to come can enjoy; for my chefs who are inspired to dream up innovative dishes with love and creativity every day; for the Candles’ staff who so graciously welcome and care for our guests; for my family and friends, that through the years have supported Bart and me in this mission, and finally, for our devoted customers…without you, this dream would not be possible.

Food, fresh from farm to table…Enjoy!

Photo by Kate Mathis

Here’s a recipe from Joy and Bart’s Candle Cafe Cookbook. It’s perfect for the holidays!

Maple-Cinnamon Squash Ringlets
Serves 4-6

We are mad for all types of squash. Joy’s mom’s favorite way to prepare squash was to halve and seed butternut squash, rub it with cinnamon, then fill the cavities with chutney just before baking. We like to make something similar with sweet and succulent kabocha squash. They look and taste great as a side with Grilled Tofu and sautéed greens. The squash can also be cooked on the grill, basted with the maple-cinnamon mixture, about 3 minutes per side. Happy eating!

2 kabocha squash
1/4 cup extra-virgin olive oil
1/4 cup maple syrup
1 teaspoon cinnamon
Pinch crushed pepper
Pinch sea salt

1. Preheat the oven to 350°F.
2. With a sharp paring or vegetable knife, carefully cut the squash into 1-inch circles, then halve into semi-cir-cles Lay them side by side on baking sheet. Whisk the olive oil, maple syrup, cinnamon, pepper and salt together in a small bowl. Brush the oil over the squash rings and bake for 20-25 minutes, until the squash is just tender.

Serve at once.

Marni Wasserman

Just a little bit of passion can take you a long way. Everybody always asks me how I got into this, what led me to “create” what I have today. I answer them with one simple word “passion.” Once you find what this word means for you, it will bring you happiness, health and success. I promise!

We have all heard that you need to be true to yourself and your beliefs to get what you want out of life, but sometimes it takes a little effort and a step out of the that box that we often find ourselves in. It is okay to get thrown off a couple of times, but keep your focus and you will get there.

So what started out as a simple passion for me (food, eating, health) led me on a journey, which has not only become my lifestyle but my chosen profession.

I taught myself the basics, read any health book I could get my hands on and then went to schools that complimented and fueled this passion. I started my journey at the The Institute of Holistic Nutrition in Toronto, where I became certified as a nutritional consultant. I wasn’t completely satisfied yet, I wanted to do more than just consultations and tell people what to eat. I needed to go one step further and teach people how to eat. This led me to the Natural Gourmet Culinary School in New York City. Throughout this experience, I realized that I wanted my knowledge of nutrition to apply to everything one could do in the kitchen. So now, teaching people to create simple, healthy, delicious meals is my passion. It is also the reason why I strive to show people how much fun it can be to take their own health into their kitchen and “make” themselves a happier and healthier person.

I dedicate everyday of my life now to empowering the people around me to take control of their “diet” and eat the best foods that nature has to offer. This means predominantly adopting a plant based diet that is stemmed from whole foods -nuts, seeds, grains, fruits, vegetables, legumes and healthy oils from avocado and coconuts.

When I first made the switch to a plant based diet, I noticed differences right away. The daily cramps and bloated feeling I had following every meal was enough to make me sick (literally). I attributed this to wheat, dairy and refined sugar – the foundation of the North American diet. Once these guys are out, it makes room for a whole new palette or colours, textures, shapes and flavours to enter into your kitchen and become the new basis of a healthy and balanced diet.

I tell people to start simple, go back to the basics and “play” from there. Of course most people are overwhelmed and don’t know where to start, so I teach people how to prepare simple and delicious recipes with simple ingredients in their home. Most people don’t realize that they attain optimal health right from their very own kitchen.

Unfortunately most people are afraid to take responsibility for their own health. This idea of fear needs to be eradicated, because I have to tell you, once you see the benefit of having your kitchen loaded full of the freshest and best quality organic ingredients, there is no turning back. To me there is nothing more inspiring and motivating then watching people learn how to sauté green veggies for the first time, or blending up a smoothie that tastes better than any milkshake they have ever had.

The best part is when health problems start to diminish once a whole food diet is incorporated into your life. Not only will you learn that you get your calcium from kale and almonds (not dairy), iron from green leafies, dried fruit and seaweed (not red meat), and protein from hemp – but problems such as osteoporosis, iron deficiency and diabetes will start to disappear. With these foods as the foundation you will start to feel great, lose weight and have more energy!

Once these positive changes start to happen in your life – you may also discover what your true passion in life is, if you haven’t already found it.

You need to just listen to yourself and trust your instincts. Follow that itch inside that is telling you which direction to go. Choosing a more wholesome diet will allow you to feel more wholesome and connected to what really matters in your life.

After following my instincts and teaching myself the roots to good health, I very quickly learned that educating people is my passion in life. I only wanted to be in my kitchen and share my “delicious knowledge” with as many people as possible.

Marni Wasserman is a Holistic Nutritionist and Natural Chef in Toronto. Her focus is stemmed around whole foods. She is dedicated to providing individuals with a balanced lifestyle through natural foods. Using passion and experience, she strives to educate individuals on how everyday eating can be simple and delicious.

The tools we use in the kitchen are essential to making it fun, making it easy, making it successful, and making it safe. I absolutely think people would cook more if they had the right tools. People think they don’t need the right tools since they aren’t cooking a lot, but what they don’t know is that they’d be cooking more (and properly and more quickly and with more pleasure) if they invested in a few good tools.

Though there are gadgets galore at your local kitchen store, let’s start with the basics: a good knife and a good cutting board.

ONE GOOD KNIFE
When you’re eating a plant-based diet, because there’s no need to de-vein a shrimp, disjoint a chicken, filet a fish, carve a turkey, or de-bone, butterfly, or cleave anyone, none of those “specialty” knives are necessary. Essentially, you need just one good chef’s knife, whether it’s a 6-, 7-, or 8-inch blade. (The 8-inch blade is my personal favorite.)

Cleaning Knives
In terms of cleaning knives, never put them in the dishwasher. The very high temperatures can damage the blade. Never let them sit around with food stuck to them, hand-wash them with a little soap and water, and dry them right away with a soft cloth. Then store them properly.

Storing Knives
The main thing is that they’re not just thrown in a drawer. Aside from the fact that is dangerous, the blades can also become dull when rubbing against one another in the drawer. Use a knife block, a magnetic knife holder you hang on a wall, or a special case for your knife, but keep it protected to prolong its life. As you have no doubt heard: it’s not sharp knives that cut people. It’s dull knives.

CUTTING BOARDS: THE GOOD, THE BAD, AND THE UGLY
What to avoid: Glass cutting boards. Not only is glass the WORST thing you could cut on because they absolutely ruin your knives, they’re also so dangerous because the knife could slip so much more easily. And then you’re left with a non-vegetarian dish as little bits of your finger wind up in your favorite casserole!

What to avoid: Slippery, flexible plastic “cutting boards.” They’re not “boards” – they’re slippery, flexible, plastic things. They’re dangerous because they slip around so easily, and I just avoid them.

What to avoid: Plastic boards in general. Though you may find some “experts” who recommend non-porous cutting boards (such as plastic and acrylic), I flat out disagree. If you’ve ever had a plastic cutting board, you’ll notice that though they’re not porous, every cut and slice is visible, and bacteria can definitely get into those grooves. I also think these cuts and slices reduce the efficacy of the cut, and I just feel like I’m cutting plastic up into my food.

The main reason, however, that “experts” recommend against using porous cutting boards is because of food safety. It’s true this is a concern if you’re cooking and cutting up animals. If you keep a vegan kitchen, you don’t have to obsess over contaminating your knives and counter and cutting boards! After all, the foodborne illnesses we’re susceptible to are animal-borne because we’re animals. We’re not susceptible to plant diseases, because we’re not plants. So, you don’t have to keep two different cutting boards and fear for your safety when you’re not cooking with raw animal parts and secretions. In a vegan kitchen, the worse thing you might find is aphids in your kale and a borer worm in your corn, and they pose no health risk.

What to embrace: My favorite cutting board is bamboo, though you can use wood, too. They’re both hard and solid and great to cut on, though bamboo is even harder and of course more sustainable a crop. Now, even though it would be easier to just say “buy wood or bamboo,” it’s not that simple (Lord I wish it were!) – there are a few things I want to say about that.

a) The first thing is to look for a cutting board made out of a solid piece of wood or bamboo. I’ve seen too many cutting boards crack where two pieces come together, so get a good solid piece.
b) Just because you find a wood or bamboo cutting board doesn’t mean you’ve gotten the right size. Avoid any cute shapes, and make sure it’s nice and big – at least 12 inches high (and my favorite is 18 inches long).
c) Don’t leave veggie scraps and water sitting on your cutting board. Clean and wipe it dry right away, and never immerse it in water. The wetter it remains, the higher the chances it will become warped.
d) If you have stains on the board (like from beet juice, for instance, try using a little white vinegar on a soft cloth. Wipe, wash, and dry. That should do the trick.
e) When you first get your wood or bamboo cutting board, you can prolong its life by seasoning or oiling it. You can use an oil like walnut oil (it doesn’t go rancid as quickly as other oils, so it’s a good option) and a soft cloth, and apply it in the direction of the grain. Warming the oil allows it to penetrate even deeper into the wood. Apply 4-6 coats before using the board. After awhile, you can also oil it again if it looks dry. Dry boards crack more easily.
f) Another way to prevent cracking and drying is by avoiding placing hot pots and pans on the boards right off of the stove or right from the oven. It might not happen right away, but over time, it can dry out your board and cause cracking.

When we stock our kitchens with the proper tools, we’re more inclined to cook – and cook healthfully and safely.

Although I love yoga and have been practicing for 13 years, I am not here to tell you how wonderful it is and how you need to do more of it.

I *am* here to tell you about the value of having some sort of practice. I define practice as “What you do with regularity, even when you don’t feel like doing anything else.” I firmly believe that incorporating some sort of practice, or activity, into your normal routine – whether it’s yoga, running, knitting, cooking, walking, drawing, cleaning, or anything else you can absorb yourself in – is one the best ways (if not THE best way) to help you feel a little calmer, a little clearer, more able to deal with whatever life brings.

Scientists estimate that the average person has 60,000 thoughts per day. Of those 60,000, I’d wager that only two or three are actually worth listening to. Having a practice gives your mind just enough activity to keep it occupied so that you can start to hear the voice that comes from somewhere much deeper than your mind – your innate wisdom. Whether you call it your gut instinct, your inner voice, or your women’s intuition, we’ve all got it. We probably all have stories of very specific times when we actually heard it loud and clear. The problem is that for the most part it gets drowned out by those 60,000 other thoughts. Doing your practice is like giving a hyper kid a Rubik’s cube – suddenly things get a lot quieter.

When you start creating space in your life for your intuition to rise to the surface, the inevitable dramas we all experience lose some of their power to rile you. Your life won’t magically turn into a fairy tale. But bumps in the road—whether they’re small, like traffic, or big, like losing your job—won’t have as much power over your state of mind. When you have a bad day, if you have a practice, you’ll know exactly what to do to help yourself get back on track. How many people can say that?

Here are some tips for figuring out what your practice is going to be and how to make it a part of your life:

What makes you feel better?
Is there something you do that always makes you feel better – even just a little bit? It could be something formal, like a yoga class, or something you do on your own, like gardening or knitting. Anything that makes you feel more relaxed is a great candidate.

What’s calling to you?
If you can’t think of anything you’ve already tried that’s a good practice candidate, is there something you’ve always told yourself you’ll do when you’ve got a little more time, money, or moxie? Anything that’s been making your ears perk up when you hear it mentioned in conversation? If it’s something you don’t know how to do yet, start by just familiarizing yourself with it. You don’t need to be a master – that’s why they call it practice.

What can you feasibly fit into your regular life?
You may feel at one with the world on the ski slopes, but if you only get to go skiing once a year, it ain’t a practice. You don’t have to do something every single day, but you want to be able to do whatever it is that soothes your soul on more days than not.

Start small
Whatever you choose, you do not have to do it for 2 hours every morning for it to “count.” Beware of using whatever you do to feel better as an excuse to feel worse. (I’ve been down that road, and I can promise you, it’s not fun.) If you choose gardening, watering for 10 minutes counts. Some days you’ll be able to do more of your practice than others. That’s ok.

Some practices are for emergencies only
I had a very deep chocolate chip cookie practice once. I went through a capital-T, capital-B Tragic Breakup that had me chowing cookies like my life depended on it. Yoga also helped me make it through that particularly rough spot, but even it couldn’t convince me that getting out of a bed was a good idea. Only the siren call of chocolate, butter, and sugar could do that. Luckily my dependence on cookies started to wane along with my heartache.