Native Foods Blog

The Mediterranean Diet Break Down

by Holladay Allen

Native Foods Cafe

 

The Mediterranean diet has long been heralded as wonderful means to health and longevity.  So much so that Wikipedia refers to is as “a modern nutritional recommendation.”  So what exactly comprises the Mediterranean diet?  Well the staples are:

• legumes
• grains
• fruits
• vegetables
• olive oil

 

Then pepper in some fish, a bit of dairy, a glass or two of wine and meat in small amounts.  So pretty much a vegan diet…. with small amounts of non-vegan foods.  This diet is based on the traditional diets of Italy, Greece and Spain…. and Morocco too.  And of course, there is a nice amount of exercise worked in there too.  And I’m not talking going to the gym and doing an hour of intense physical activity on a machine… but rather walking instead of driving, swimming and other mild, “regular” everyday activities. 

Here is the Vegan Mediterranean Diet Chart I found on One Green Planet: 

So you know someone did a study to measure the effects of this: A 10-year study found that adherence to a Mediterranean diet and healthful lifestyle was associated with more than a 50% lowering of early death rates.  A 5-year study of 7,447 people reported that the Mediterranean diet reduced the risk of heart disease in people at high risk by "about 30 percent" when compared with individuals on just a low fat diet. (Wikipedia)  Wow, that is pretty impressive!  And imagine the increased positive results if you eliminated the meat, dairy and fish.  And it isn’t really that hard.  For instance, when I think Mediterranean diet, I imagine sitting in Greece eating delicious tomatoes, cucumbers, fresh baked bread, maybe some hummus… and I know a lot of folks would be envisioning feta cheese thrown in that mix.  And guess what?  It is super easy to make vegan feta…. Yes!  Vegan feta! 

Herbed Vegan Feta 

Native Foods Cafe, vegan, vegan food, vegan restaurant, vegan recipe, vegan feta cheese

1 pk firm tofu (not silken, I love Wildwood)

¼ cup olive oil

¼ cup lemon juice

½ cup red wine vinegar

1 TBSP dried oregano

1 tsp dried basil

salt and fresh cracked pepper to taste

 

Crumble tofu in to small pieces and place in bowl.  (Sometimes I let the tofu sit in a some vinegar or lemon juice for a few hours, then drain and add the marinade.... I think it helps curdle it a bit more... for a cheesy effect... and sometimes I just marinate it with the dressing below.  Depends on my mood.)

Place remainder of ingredients in blender and buzz.  Add more salt, pepper and oregano if needed.  Pour over tofu and let marinate at least overnight…. But the longer the better! Should keep nicely for up to 2 weeks.

 

Update:  A guest shared with us an article by Dr. Dean Ornish that refutes some of the findings in the study mentioned on Wikipedia.  Here is the link: http://www.huffingtonpost.com/dr-dean-ornish/mediterranean-diet_b_2755940.html

 

Native Foods Cafe, vegan, vegan food, vegan restaurant, vegan recipe, vegan feta cheese

Native Community Days in May!

by Native Foods Cafe

 

Native Community Days starts today!  This means that a portion of sales from all locations benefits local non-profits... woo hoo!  And YOU will receive Free Dessert when you purchase an entree, side and Native drink (these two days only!).  Oh, and the Strawberry Shortcake Parfait is back!!!

The local non-profits benefitting from Native Community Days today & tomorrow are:

Tuesday, May 14th 

Los Angeles, Orange County & Palm Springs:  Wags and Walks

San Diego: Lions, Tigers & Bears

Chicago: Chicago Pet Rescue

Portland:  Oregon Dachshund Rescue

Boulder: Misha May Foundation

 

Wednesday, May 15th 

Los Angeles, Orange County & Palm Springs:  Free Arts for Abused Children

San Diego: NCCS Edible Gardens Project

Chicago: Girls Rock Chicago

Portland:  Ethos Music Corps Outreach

Boulder: Colorado Ocean Coalition

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The (All Vegan!) Herbivore Clothing Company

by Holladay Allen

Native Foods Cafe

 

A couple of months ago I had the pleasure of catching up with Michelle Schwegmann who founded the Herbivore Clothing Company with her husband Josh in 2002.  For those of you who don't know, Herbivore is the go-to spot for all the coolest vegan gear!  And it happens to be located in the only vegan strip mall in america... yahoo!  It's in Portland, but not to worry if you don't live there.... you can order everything online too.  Michelle is one cool lady and I can't wait to visit them in Portland again!

Native Foods Cafe vegan restaurant uses this photo courtesy of Herbivore Clothing Company.

Where are you from?

I grew up in Kansas and California - but I've lived in Portland, OR for the past 13 years. Portland is definitely home!

 

What is your sign?

Cancer

 

What inspired you to become vegan?

My husband. He was vegan and I was an omnivore. It was 1999 and it was a lot harder back then for us to go out to eat, so I wanted him to relent and at least become vegetarian. He dared me to  read Diet for a New America knowing that it would make me go vegetarian, instead of him. Of course, I finished the book and my mind was blown with the information about animal treatment and the health concerns with animal consumption, and I became vegetarian. A year or so later I realized how silly it was that I was still hanging on to eating cheese and I went vegan.

 

 

Who or what do you think has had the biggest impact on the growing vegan movement in the past year?

I think T. Colin Campbell and Forks Over Knives has widened our circle tremendously!

 

What inspired you to start Herbivore?  It started as a magazine, correct?  Why did you decide to transition to a store?

We started Herbivore Clothing first, actually, in 2002. The magazine ran from 2003 until 2007. In the early 2000s we wanted to proclaim our belief in animal rights and vegetarianism/veganism with a tee (we are Americans, it's our way!) and there were none we loved. So Josh, being a designer, made some. We honestly didn't think it would actually become our whole lives when it all began, but when you are doing something you love and are passionate about, it makes sense that it all works out.

Native Foods Cafe vegan restaurant uses this photo courtesy of Herbivore Clothing Company.

 

Who does all of the amazing artwork for your line?

My kickass husband, Josh Hooten! We have worked with four other artists too, but he's designed the other forty!

 

Do you have a favorite vegetable? If so, why is it your favorite?

I love kale. I love Brussels sprouts. I love broccoli. So I guess, no, not one favorite.

 

What is your family’s favorite dish to enjoy at home?

We LOVE sandwiches.

Oh yum!  The Best Vegan Submarine sandwich ever.

 

Vegan baking or cooking?

Both!

 

If you were to come back as an animal what would you like it to be?

A bird.  

 

Do you have any pets? If so, what kind and what are their names?

Two dogs! An insane Bassett hound named Sassy, and the most adorable terrier mix mutt named Ace. Both are rescues, naturally, which only goes to show you can get a pure bred or a mutt and save a life. Take your pick! But mutts are less crazy.

Native Foods Cafe vegan restaurant uses this photo courtesy of Herbivore Clothing Company.

 

If you could live anywhere, where would it be and why?

I would live in Hawaii or Mexico. With all the grey and rain of Portland, in my next life I want some sunshine and warm water.

 

What is your favorite current menu item at Native Foods Café?  

The Caribbean Jerk Kale Salad the Native Chicken Wings.

The Caribbean Jerk Kale Salad at Native Foods Cafe vegan restaurant.

 

Favorite Native Foods’ dessert?

I never get to pick -- my daughter always gets a cupcake. 

 

If aliens landed in your backyard, what is the first food and drink you would serve them?

I would give them a delicious, frosty cold locally brewed Pacific Northwest beer and some really good artisan bread.

 

What one vegan product do you think you could never live without?

Nutritional yeast. I am sooo vegan.

Native Foods Cafe vegan restaurant uses this photo courtesy of American Spice. 

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The Cell Phone Controversy

by Chef Kendall Huff

Native Foods Cafe

 

There has been a lot of talk recently about this new “no cell phone” policy in restaurants and/or while ordering at counters. I’d like to approach this subject carefully, but also hit the main points to each side.

 

 

 Is it distracting and/or good advertisement?

 

A famous Chef in Chicago once said, “I can't imagine how celebrities feel. No wonder they punch the paparazzi out when they get the chance."  Whoa nelly!

 

Native Foods Cafe vegan restaurant uses this photo courtesy of Shutterstock.

 

Some Chefs may feel like there work isn’t being appreciated to its fullest. If a guest orders a hot entree, then waits 4 minutes to take a snap, post, tweet and what not, that plate is no longer as it should be served.  Is the guest really getting the best meal that the Chef’s created for them? Are they fully appreciating the 13 hours that the cook put into that prep? Or are they just trying to out do the next person on Instagram?

In a recent Fox News article, a survey showed that 81 % of US adults believe that people are getting worse with their technology.  If you are out to eat at a fine dining  restaurant or on a date, do you answer a phone call, excuse yourself and walk outside? Or do you chat away at the top of your lungs?  Will you leave that flash on while taking the Twitter photo, or respect the other guests and turn it off?

 

On the other side of this debacle, Facebook, Twitter,  and Intagram are the cheapest and most effective ways of advertising.

 

 

Native Foods Cafe vegan restaurant uses this image courtesy of Social Lens Research.

 

I was working in a restaurant in Naples Florida, years ago that relied solely on word of mouth (old school methods). Now, this is when Facebook just began mind you, so the restaurant didn’t do very well. I always wonder what would have happened if social media was where it is at today, and what would have become of that establishment.

 

When you go out the eat and order something new or something that really gets you excited and hungry, why would you not want to capture it? Share it and remember it? The first thing we eat with is our eyes. The way a dish looks is a guideline to the rest of our meal. If it looks like a beautiful painting, sharing that photo can only help that Chef or the restaurant. By posting and sharing your emotions about the food, is a great infectious way to get people to eat there and share that feeling with you. The opposite can also happen mind you!

 

Some people have decided to express their opinions a little differently.  Julia Liberty of Miami has started a Facebook page called “Ban Cell Phones From Restaurants”.  

 

 

Some restaurants in LA are already offering 5 % off your bill to leave your phones in your pockets. And if someone fails, while in their establishment, $3 is added to the check.  This is another way of owners letting people know that it’s a distraction from what they have to offer you.

 

In Boston, a few bars have started the “Stack and Pay” game. Everyone at the table places their cell phone in the middle of the table and the first to grab for the phone, pays the bill for the entire table. That right there is a good reason to leave that Smartphone alone.

 

Native Foods Cafe vegan restaurant uses this image courtesy of Digital Trends. 

 

Whether you must have your phone on you at all times or you could leave it at home all day and not care, it really boils down to one thing. Being aware of what you are doing and where is obviously key here.  I always keep a little saying in the back of my mind. “What would my mom think?” If I ever answered a phone call at dinner, my mom would be upset and disappointed. Two things no one every wants to make their mom.

 

 

Native Foods Cafe, vegan, vegan food, vegan restaurant, cell phones in restaurants 

 

 

The New Spring Menu is Here!

by Native Foods Cafe

 

Come join us for the delicious new Spring Menu Items!

 

Island Jack Fritters
Hot and crispy island-style fritters filled with jackfruit, green onion, red pepper, fresh herbs and spices.  Served with lemon wedges and chipotle remoulade.  

 

Radicchal Farm Salad
Grilled radicchio, fresh green beans, roasted purple and gold potatoes, grilled corn, and baby greens tossed in a creamy caper dressing and topped with balsamic braised tofu and crispy shallots.  

 

Wild Jackelope BBQ Sandwich

Slow-cooked jackfruit with a touch of heat, smothered in our smokehouse BBQ sauce and topped with a cool and crunchy Asian slaw.  

 

Strawberry Shortcake Parfait
Moist vanilla cake layered with almond creme and fresh sliced organic strawberries. Back by popular demand! 

 

Oatmeal Creme Pie
Whipped vanilla creme sandwiched between two soft baked oatmeal cookies.  

 

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Vegan Perogies for you!

by Alison Vellas

Native Foods Cafe

 

This vegan version of a Polish dumpling is filled with creamy potatoes, onions, seitan, and sauerkraut….which might not be very traditional, but is certainly tasty! These perogies are adapted from a very trusted source…Isa Chandra of the Post Punk Kitchen. This recipe takes some time and skill, so be patient. The result is sooo worth it! Makes…a lot.

Vegan Perogies

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For the filling:

3-4 large potatoes, peeled and chopped

1 medium onion, diced

4 TBSP canola oil

8 oz. of seitan crumbles (I used Italian-Style Upton’s Naturals)

2/3 cup sauerkraut

1 tsp salt + more to taste

freshly ground pepper to taste

 

For the dough:

unbleached flour

canola oil

warm water (NOT HOT)

salt

 

To serve (choose any combination)

• Applesauce
• Vegan sour cream (Tofutti isn’t too hard to find)
• More sauerkraut

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Bring a large pot of water to a boil while you prep your ingredients. Boil the potatoes for about 10-12 minutes, until soft and easily punctured with a fork. While the potatoes are boiling, heat the canola oil in a separate pan on medium-high heat, and add the diced onion. After 2 minutes, add the seitan crumbles and stir so everything is coated with oil. Let the onions cook until they are translucent, about 5 minutes. Drain the potatoes when they are finished boiling, and transfer them back to their pot (off heat). Add the seitan/onion mixture and the sauerkraut to the pot. Using a potato masher, make the mixture as smooth as possible. Add in salt and pepper to taste, and mix in thoroughly.

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Make the dough while the filling mixture cools. In a large bowl, stir water and oil together. Add 2 cups of flour (reserving 1 cup) and the salt, and mix with a fork. The mixture will probably be sticky, but you can being to work it with your hands to start forming a dough ball. Sprinkle a clean counter with flour, and start kneading the dough, gradually adding in the rest of the cup of flour. You might need to add more flour if your dough is too sticky (if it sticks to your hands it’s too sticky). Knead for 10 minutes, until smooth and elastic.

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Divide the dough into 2 pieces. Dust more flour on your countertop and start rolling out one of the pieces with a rolling pin. Don’t be a sissy—use some force! You want to get this dough pretty darn thin. Not too thin though! It’s going to be stretched out more when we fold the perogies. Using a round cookie cutter or edge of a round glass, start cutting out circles of dough. Set them aside on a cookie sheet for convenience.

Put a large bot of water on to boil. To fill the perogies, take 1 generous tablespoon of filling and place in the center of the dough circle.

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Brush a small amount of water around the edges of the dough, take one side, and fold over. Press the edges together firmly. If you feel fancy you can “wave” the edges by pinching them together. This part takes some patience. When all your perogies are filling and your pot of water is boiling rapidly, you can start dropping those babies in! They only take about 2 minutes to cook, and you will know they are done because the float up to the top of the water. Scoop them out one by one with a slotted spoon onto a plate.

This step is optional, but worth the extra time: heat up a generous amount of oil in a saucepan and fry the perogies until golden brown on both sides. Some people like simply boiled perogies, but I love that extra crunch that frying provides.

Phew! You’re done! Take a second and congratulate yourself. Now go eat all those yummy perogies.

 

 

Native Foods Cafe, vegan, vegan food, vegan recipe, vegan restaurant, vegan perogie recipe

 

Spicy Taco Pizza

by Alison Vellas

Native Foods Cafe

 

Vegans can have “fusion” food too. Indulge in this spicy pizza loaded with classic taco fillings. It may be…unconventional, but it is definitely delicious!

Spicy Taco Pizza

Native Foods Cafe, vegan, vegan food, vegan restaurant, vegan recipe, vegan taco pizza

 

You will need:

1 store bought or home made thin pizza crust

Can of refried pinto beans (Goya brand is vegan, check the ingredients!)

1 ½ cups Chipotle-Butternut nacho cheese (recipe below)

1 ½ cups vegan taco meat substitute, such as Smart Ground (Mexican Style)

¼ cup of your favorite salsa

4 green onions, chopped

1-2 tablespoons of chopped pickled jalapenos

1 avocado, diced

1 bunch of romaine lettuce, washed and shredded

 

Recipe for Chipotle-butternut nacho cheese (adapted from Artisan Vegan Cheese):

½ cup of cooked butternut squash

2 tbsp raw cashews

1/3 cup plain, unsweetened non-dairy yogurt

1/3 cup water

¼ onion, diced

2 ½ TBSP nutritional yeast flakes

1 ½ TBSP tapioca flour

¼- ½  of a chipotle chili (the canned kind in adobo sauce)

½ tsp. salt

 

Blend all ingredients until smooth, then transfer to a medium saucepan and cook on medium heat, stirring frequently for 2-5 minutes. The consistency should be thick and a little gooey.

 

Preheat the oven to 375 degrees farenheight

Place your pizza crust on a lightly oiled baking sheet. First, spread on your can of refried beans, using a spatula to coat the crust evenly. Top the beans with ¾ of the butternut nacho cheese, and then sprinkle on your “taco meat.” Pour on the remaining nacho cheese and the salsa. Bake for 10-15 minutes, until the crust is crispy (this might take longer with a homemade crust).

Add your green onions, jalapenos, avocado and shredded lettuce to the top, cut, and enjoy!

 

Native Foods Cafe, vegan, vegan food, vegan restaurant, vegan recipe, vegan taco pizza

Vegan Shrimp Scampi

by Holladay Allen

Native Foods Cafe

 

Another National Food Day!  Today is officially Shrimp Scampi Day.  Now it seems that “Scampi” has become known almost exclusively as a dish, or method of preparation, where shrimp is sautéed in garlic butter, white wine and a little bit of parsley.  But in actuality, “scampi is a culinary name for a kind of small lobster known as Nephrops norvegicus, Norway lobster, Dublin Bay prawn, langoustine or "true scampi".” (Wikipedia). 

Native Foods Cafe vegan restaurant uses this photo courtesy of Wikipedia.

So scampi has nothing to do with garlic, or butter, or wine…. or even shrimp?  Sorry Nephrops & co, as the shrimp have stolen your scene, and your namesake… but at least a lot of you will be spared your lives, as culinary huntsman mercilessly execute shrimp to complete their scampi masterpieces.  So anyway… shrimp scampi can be done vegan…  so let’s leave the Nephrops and the Shrimps alone, and get our konjac on!  I know, you guys are like, what is she even talking about anymore?  Konjac root, or devils’s tongue, is similar to a yam and is used to make vegan seafood substitutes.  I know it is weird, but it is a nice alternative for those on a plant-based diet.

Native Foods Cafe vegan restaurant uses this photo courtesy of Riceplex.

One of the easier to find brands is Sophie’s Kitchen.

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And the nice thing about konjac is it is fat free and very low in calories.

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And it looks A LOT like shrimp….

 

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So let’s give this “scampi” dish a whirl.  I opted for a lower fat version, with minimal oil (usually it is alot of butter)… and it came out delicious.  If you are weary of the vegan shrimp… try using oyster mushrooms instead.

 

Vegan Shrimp Scampi

Native Foods Cafe, vegan, vegan food, vegan restaurant, vegan recipe, vegan shrimp scampi recipe

 

Ingredients

2 teaspoons olive oil

1 pk Sophie’s Kitchen Vegan Prawns, or 1 lb oyster mushrooms with stems trimmed

3 cloves garlic, minced

1/3 cup dry white wine

½ tsp salt

¼ tsp fresh ground black pepper

¼ cup fresh flat-leaf parsley, chopped

2 TBSP fresh lemon juice

1 TBSP capers, optional

 

Directions

Heat oil in a large skillet over medium-high heat.

Add shrimp, saute 5 minute, until lightly golden

Add garlic, saute 2 minute.

Stir in wine, salt, and pepper, bring mixture to a boil.

Reduce heat to medium, cook 30 seconds.

Add parsley and lemon juice, toss well to coat.

Cook a couple more minutes to let flavors absorb, and a bit of the liquid cook off.

Toss with pasta, serve over rice or with a warm baguette.

 

Native Foods Cafe, vegan, vegan food, vegan restaurant, vegan recipe, vegan shrimp scampi recipe

Vegan Steak… it’s what’s for dinner!

by Holladay Allen

Native Foods Cafe

 

Today is National Prime Rib Day, so I thought it would be nice to share a nice vegan steak recipe… so we can enjoy a “classic American” meal with the cows.  I think the cows will enjoy this recipe just as much as we do.  I modified this fabulous recipe just a bit… Thanks Vegan Brew!

 

Vegan Steak!

 

Dry ingredients:

1 cup vital wheat gluten


¼ cup nutritional yeast


2 TBSP. corn meal


1 TSP. onion powder


½ tsp Krazy Salt, or other seasoning

 

Wet ingredients:

¼ cup rehydrated mushrooms (I used a mix, and placed in 2 cups hot water), reserve mushroom soaking liquid

¾ cup water


2 TBSP vegan Worcestershire sauce

1 TBSP tahini


½ tsp Dijon mustard


½ tsp truffle oil

¼ tsp smoked salt, or regular sea salt

 

These are the mushrooms... they look strange, but are uber delicious!

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Basting Sauce:

½ cup reserved mushroom liquid

2 cloves garlic

3 TBSP vegan Worcestershire sauce

fresh ground black pepper

Blend all ingredients together.

(I placed in blender without cleaning the previous “wet ingredients” so there was still a bit of that in there)

 

Steak Makin': 

Preheat oven to 350.

Mix together the dry ingredients.

Blend all liquid ingredients in a blender.  It is going to resemble a creamy mushroom soup.

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Mix the liquid ingredients into the dry. Knead for 30 seconds to a minute.

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Slice or pull off pieces and flatten into steak-shaped rounds.

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Place steaks on a non-stick or lightly greased baking dish.

Bake for 10 minutes, then flip and baste with some of the basting sauce.

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Return to the oven for another 20-25 minutes or so, until most of the basting liquid is gone.

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Once ready to serve, quickly sear in a pan with a touch of vegan butter and vegan Worcestershire sauce to finish it off.

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I served with mashed potatoes, broccoli and Miso Gravy from Happy Herbivore with added onions and mushrooms.... and I used the reserved mushroom liquid for the gravy... delicious!

 

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Vegans from Down Under

by Chef Kendall Huff

Native Foods Cafe

 

Today is Hug an Australian Day and as an early 80’s baby, I started liking Australia after Mick Dundee showed me what was going on.  I would definitely give Mick a hug today!

 

 

 

I have never been to the continent, but I have heard that vegetarians and vegans are a huge population over there.  So this sheila starting doing a little research on the vegan cuisine and found a few trends. I noticed a lot of recipes using capsicums (red peppers), sweet potatoes and bean burgers. So in honor of this intriguing place, I have made a pretty ace lunch for myself!

 

A Proper Australian Vegan Lunch

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Roasted Sweet Potato Salad

 

2 each sweet potatoes

1 TBSP safflower oil

2 cups chopped romaine lettuce

4 each cherry tomatoes, halved, or 1 Roma tomato diced

¼ cup chopped, raw almonds

1/8 tsp sea salt

a drizzle of balsamic glaze

a pinch chopped parsley

 

1. First preheat your oven to 350 degrees.

2. Rub the sweet potatoes with the safflower oil and place then on  baking sheet.

 

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3. Roast for 30 to 40 minutes. The larger sweet potatoes will take longer. Use the toothpick method to make sure they are done. Once they are, allow them to cool before peeling.

4. Once the potatoes are cool, peel off the “wilted” /roasted skin and dice into cubes.

 

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5. Arrange the romaine on the plate, add the tomatoes, cubes potatoes and chopped almonds. Drizzle with a little olive oil and the balsamic glaze.

 

 

Bonzer Bean Burger :

Makes 2 burgers

 

1.5 cups cooked and cooled beans (kidney or adzuki work best)

½ cup red onions, diced

1 clove garlic, minced

¼ cup scallions, sliced

1 tsp soy sauce

1 cup breadcrumbs

1 tsp poultry spice

1 TBSP unbleached flour (any flour will work)

1 TBSP safflower oil

Native Foods Cafe, vegan, vegan food, vegan restaurant, vegan recipe, veggie burger recipe

1. After the beans are cooked (you can used organic canned also- I like Eden’s brand), place the beans in a bowl and mash them with a potato masher or whisk. Set them aside.

 

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2. Heat the oil in a sauté pan and add the red onions and garlic. Sauté for about 2 minutes are until the are translucent. Add them to the beans bowl.

 

3. Add the scallions, soy sauce, breadcrumbs, poultry spice and flour. Mix well with clean hands.

 

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4. Form patties using your hands or ring mold. Heat up another sauté pan with 1 TBSP of safflower oil. Place the patty in the pan and sear on both sides.

 

5. Dress up your bun with whatever you like. I used arugula (for my bitter), vegenaise and avocado (for my creaminess) and alfalfa sprouts for a crunch. And serve it with the Sweet Potato Salad.

 

 

 

Native Foods Cafe, vegan, vegan food, vegan restaurant, vegan recipe, veggie burger recipe