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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 (she just returned from
South Africa), and her love of animals (which is why there are NEVER any
animal products in her menu).
Tune in every month for new delicious recipes to try!
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 (she just returned from
South Africa), and her love of animals (which is why there are NEVER any
animal products in her menu).
Tune in every month for new delicious recipes to try!
| Questions or comments for Sonia? Drop her an email. Just click here! |
| COLD PEA SOUP WITH CORIANDER (CILANTRO) Ingredients: 1 pound of frozen or fresh peas 1 plain soy yogurt 2 tablespoons of mustard 1 teaspoon of fresh cilantro slat and pepper to taste Cook the peas in boiling water for 8 minutes. Drain. Add the cilantro, the mustard to the peas. Transfer to a food processor or blender. Add the soy yogurt . Blend well. Transfer to individual glasses. Decorate with some cilantro leaves. Refrigerate for a couple of hours. MORROCAN SALAD Ingredients: 1 pound of zucchini 2 red peppers 1 green pepper 1 red onion 4 garlic cloves 3 tablespoons of olive oil 1teaspoon of ginger (ground) ½ teaspoon of paprika 1 bunch of cilantro 1 bunch of parsley 1 tablespoon of tomato sauce Salt and pepper to taste Mince the onion and the garlic. Dice all the vegetables. In a pan cook all the ingredients in the olive oil for 15 minutes on medium heat. Mix from time to time. Let is cool. Add the cilantro and the parsley just before serving. This dish can be served hot arm of chilled. BLACK CHERRY SOUP Ingredients: 2 pounds of black cherries 1 cup of raw sugar 1 lemon juice 1 vanilla pod 1 cup of rum 3 cups of water cup of water. Pour the water, the lemon juice, the vanilla pod, the sugar, the cherries into a sauce pan. Bring to a boil. Add the rum. Keep boiling for 5 minutes. Let it cool. Serve with soy ice cream. |
| VEGGIE BEAN BURGER Ingredients: 2 cups of canned black beans (drained) 1 medium onion peeled and quartered ½ cup of rolled oats 1 tablespoon chili powder salt and pepper to taste 1 egg replacer (the equivalent of one egg) or any binding agent 1 glass of red wine Extra virgin olive oil. Combine all the ingredients except the wine and the oil in a food processor and pulse until chunky but not pureed. If necessary add a bit a liquid so the mixture is moist. Let it rest for 5 minutes. Shape the mixture into patties. Let it rest for a few minutes. Warm up the pan, add the olive oil. When it is hot, add the patties. Cook for about 5 minutes on each side. Serve on buns with mustard, ketchup or any other toppings. FRUIT SALAD WITH GINGER AND MINT Ingredients: ½ cup of water 2 tablespoons raw cane sugar 1 piece of fresh ginger peeled and grated a handful of mint juice of 1 lime 1 cantaloupe 1 honeydew 1 papaya 2 white peaches 1 cup of white fruity wine (Chardonnay type) Put the water and the sugar in a pan and bring to a boil. Let boil for 5 minutes until syrupy. Add the lime juice, the mint leaves and the ginger. Set aside. Dice the melons, the papaya and the peaches. Transfer to a serving salad bowl. Pour in the syrup. Add a few chopped mint leaves before serving. |
| GREEN COLD SOUP Ingredients: 2 pounds of mixed baby spinach, arugula, chard. 1 pint ½ of water 1 potato (Russet type) 2 tablespoons of olive oil ½ teaspoon of nutmeg Salt and pepper to taste In a pan heat the potato peeled and cut into cubes. Add the green ingredients. Add salt and pepper and the nutmeg. Pour in the water. Cook for 20 minutes. Make sure the potato is fully cooked. Put the cooked mixture into a blender and strain it making sure you got rid of all the particles. Put it in the refrigerator for a couple of hours. Serve chilled. TOFU SANDWICH Ingredients: 2 slices of whole wheat bread per person ! package of extra firm tofu 2 tablespoons of olive oil 1 teaspoon of mustard (preferably French) 2 tomatoes Salt and pepper to taste Drain the tofu and cut it into ½ inch slices. Cut the tomatoes into slices. In a pan, toast the slices of bread in the olive oil on both sides. Spread each slice with the mustard. On 4 of the bread slices, arrange the slices tomatoes and the sliced tofu. Cover with the 4 other bread slices. Slightly press the sandwiches with your fingers. You can replace the mustard with vegan mayonnaise. Serve with pickles. STRAWBERRY JELLY Ingredients: 2 pounds of fresh strawberries 1 tablespoon of fresh grated ginger 4 tablespoons of sweet coconut milk 4 tablespoons of sugar ½ tablespoon of nutmeg 1 tablespoon of vanilla essence 1 teaspoon of agar (vegan gelatin) Cut the strawberries in half. Transfer them to a saucepan with the grated ginger, sugar, nutmeg, vanilla essence. Cook at very low heat for 20 minutes. Add the agar. Mix for 30 seconds. Let it cool off the stove. Divide the jelly into 4 tall serving glasses and refrigerate for 4 hours. Pour the coconut milk on top before serving. * THESE RECIPES SERVE FOUR |
| From show aired on April 30, 2008 CHICK PEAS-ROASTED EGGPLANT AND TOMATO SAUCE Ingredients: 1 small eggplant (Asian type) 2 cups of canned organic chickpeas (drained) 1 can of organic tomatoes 2 teaspoons of dried oregano 2 teaspoons of cumin seeds Salt and pepper to taste Preheat the oven to 475F. Cut the eggplant lengthwise into slices about ½ inch thick. Place the eggplant cut side down on a baking sheet. Place in the center of the oven and roast turning from time to time until it is soft (about 10minutes). Remove from the oven and let it cool. Once it is cooled, cut it crosswise into 1 inch strips and set aside. Toast the cumin – Place the cumin in a small skillet over moderate heat until the seeds are fragrant and evenly toasted (about 2 minutes). Let it cool. Grind to a fine powder in a spice grinder. Empty the can of tomatoes into a food processor . Blend into a puree. Then in a large bowl combine the eggplant, the pureed tomatoes, the chickpeas, the spices. And the seasoning. Serve at room temperature. 186 calories and 8g of protein |
| Recipe from show aired on April 2, 2008 ZUCCHINI, TOMATOES, ASPARAGUS TIPS AND ONION TART Ingredients: 1 sheet of frozen flaky pastry (vegan) (Let it thaw for about one hour) 2 zucchini sliced 1 tomato sliced 2 onion sliced 1 bunch of asparagus tips 3 tablespoons of olive oil Salt and pepper to taste 1 can of tomato puree Pour the olive oil in a pan and cook the onions at very low heat for 7 minutes until slightly golden. Line an oven proof dish with the flaky pastry. Spread with the tomato puree. Arrange the onions, the asparagus, tomato and zucchini on top. Sprinkle with vegan Parmesan (optional). Bake in the oven for 40 minutes at 425F. Until the dough is cooked and golden. Serve warm with a green salad |