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| Sonia Swartz is Second Opinion Radio's Vegan Chef. Sonia has also been featured on People TV and has made appearances in various cities and countries. Her inspiration comes from years of practice in France where she grew up, her ongoing world travels, and her love of animals (which is why there are NEVER any animal products in her menu). Tune in every week for new delicious recipes to try! |
| Questions or comments for Sonia? Drop her an email. Just click here! |
| Mushroom and Walnut Pâté Ingredients: 1 red onion sliced 1 teaspoons of garlic 1 cup of cremini mushrooms, sliced 1 cup of shiitaki mushrooms, sliced ½ ounce of dried chanterelles, soaked in 1/2 cup of boiling water for 30 minutes 1 cup of red wine 1 teaspoon of salt 1 teaspoon of fresh sage, chopped 1 teaspoon of fresh thyme chopped 1 teaspoon of nutmeg (grated) 1 tablespoon of nutritional yeast 1 cup of raw walnuts, 1 tablespoon of tamari soy sauce 2 tablespoons of balsamic vinegar 2 tablespoons of powdered agar agar (sea vegetable) In a pan cook the onion, garlic, mushrooms, spices and yeast in the red wine. Stir well. Add the walnuts, tamari, vinegar and 1 ½ cup of water. Transfer everything to a blender. Blend until smooth. In a sauce pan, bring the remaining cup of water to a boil. Whisk in the agar agar, mix until it is totally dissolved. About 7 minutes. Add to the mushroom mixture and blend. Transfer the mixture to a loaf pan or a mold. Refrigerate for 2 hours. Un-mold and serve with toasts. |
| BLACK BEANS AND YAM TACOS Ingredients: 2 tablespoons of grape seed oil 1 garnet yam 1 green bell pepper diced 1 garlic clove minced 1 teaspoon chili pepper 1 teaspoon coriander 1 can of black beans rinsed and drained 1 large tomato dices salt and pepper to taste 4 whole wheat tortillas 1 avocado sliced for garnish In a pan heat the oil, add the yam and sauté until almost soft. Add the green pepper, the cumin, chili powder and coriander. Sauté for 3 minutes. Stir in the beans and tomatoes. Add salt and pepper to taste. Warm the tortillas in the oven . Place on 4 plates. Spread the yam/bean mixture onto the tortillas, and garnish with the avocado. 11g of protein 380 calories |
| RED SOUP Ingredients: 10 cups of water 2 cups of red lentils 3 red potatoes un-peeled and chopped 2 red beets peeled and diced 1 red onion, diced 2 carrots. Chopped 2 cloves of garlic, minced ½ teaspoon of crushed red pepper flakes ¼ of a cup of red Miso paste ½ cup of tomato juice 1 teaspoon of salt Freshly ground pepper. Add the water, lentils, potatoes, beets, onion, carrots, garlic, spices. Cover, bring to a boil and reduce the heat and let it simmer for 25 minutes. Meanwhile, in a small bowl, combine the Miso and juice. Add to the soup and serve. Garnish with cilantro or parley. |
| BUTTERNUT SQUASH SOUP Ingredients: 3 medium butternut squash, peeled, seeded and cut into chunks 1 large onion peeled and chopped 2 celery stalks chopped 2 tablespoons of chopped parley ½ teaspoon of sea salt Optional: toasted pumpkin seeds for garnish In a large soup pot, put the squash, onion and celery. Add 6 cups of water. Bring to a boil, cover and reduce heat. Simmer for 20 minutes until the vegetables are tender. Set aside to cool. Transfer the soup to a food processor and blend until smooth. Return the soup to the pot and reheat gently. Garnish with the pumpkin seeds and serve. To toast pumpkin seeds, place the seeds in a skillet and sauté over medium heat until the seeds begin to brown about 3 minutes. |
| BREAKFAST: PANCAKES Ingredients: 1 ¼ cup of all purpose flour 2 tablespoons of baking powder ½ teaspoon of salt 1 teaspoon of ground cinnamon 2 tablespoons of canola oil 1/3 cup of water 1 cup of soy milk 2 tablespoons of pure maple syrup 1 tablespoon of pure vanilla extract Preheat a large skillet over medium heat for 2 minutes. In a blender mix all the ingredients. Spray the pan with a light coat of cooking spray. Pour the pancake mixture (1/2 cup for a small pan) and cook until bubbles form (a bout 3 minutes) Flip over and cook for another 3 minutes. Serve with berries and vegan cream! |
| SESAME SOBA NOODLES WITH SHREDDED VEGETABLES Ingredients: 16 ounces of soba noodles ¼ cup of tamari sauce 3 tablespoons of sesame oil 2 tablespoons of rice vinegar 2 tablespoons of chili oil1 red bell pepper dices 1 cup of green onions diced 2 carrots cut into matchsticks 2 tablespoons of toasted sesame seeds Cook the noodles in boiling salted water for about 7 minutes. Rinse and drain and transfer to a bowl. In a small bowl mix in the tamari sauce, sesame oil, rice vinegar and chili oil. Pour over the noodles. Toss the noodles with the sauce. Let it marinate in a covered bowl in the refrigerator for 1 hour. Before serving, add the red peppers, onions and carrots. Sprinkle with the sesame seeds. Serve cold. |
| CAJUN RED BEANS AND RICE Ingredients: 1 tablespoon of oil 2 cloves of garlic 1 medium onion, diced 1 re3d bell pepper, dices 4 vegan sausages sliced into rounds and halved 2 teaspoon Cajun seasoning 1 cup uncooked long grain brown rice 3 cups of water 1 can of dark red kidney beans drained and rinsed 2 tablespoons of fresh minced parsley Heat the oil in a pot. Add the garlic, onion and pepper and sauté until the vegetables are tender about 7 minutes. Add the sausage and brown it. Add a little more oil. Stir in the Cajun seasoning and rice and toast for one minute. Add the water and the beans. Bring to a boil. Cover and reduce the heat. Cook until the rice is done, 35 minutes. Add the parsley and mix well. Serve hot. |
| SUPER BOWL BARBECUE TOFU “WINGS” Ingredients: 14 oz package extra firm tofu 1 Can tomato paste ½ cup pineapple juice ¼ cup pure maple syrup 3 TB. Tamari (soy sauce) 2 TB apple cider vinegar 2TB stone ground mustard 2 tablespoons liquid smoke 1 TB minced ginger 2 cloves of garlic, minced ½ tsp smoked paprika ½ tsp ground black pepper ¼ tsp onion powder ¼ tsp cayenne pepper Rinse and drain tofu. Slice it into small rectangles and set aside in a blender. Combine the remaining ingredients and blend until smooth. Pour half of the barbecue sauce onto the bottom of a baking pan. Place the tofu pieces over the sauce. Pour remaining sauce over tofu and distribute evenly. Place in the refrigerator for 30 minutes to marinate. Preheat the oven to 350F. Bake for 30 minutes. Then take the pan our, flip the tofu rectangles over and bake for another 15 minutes or until golden brown Serve with celery sticks and diary free ranch dressing. Serve with a bake potato, rice or quinoa if you wish. |