Gummy Bears...another vegan candy experiment!

GUMMY BEARS...

I love gummy bears!  I first had them when I went to college because we hardly ate candy in my mother's house.  I remember I would buy a pack to make it through English class as an undergraduate.  I also remember the day I actually read the ingredients and was horrified to find it had gelatin in it.  Gelatin is usually made by boiling the bones, cartilage, and skins of animals or fish.  This definitely is not a vegetarian or vegan product.

Forever, I knew that we couldn't have jello because I was around five or six when my parents found out about gelatin and my mom stopped making her lemon pie because its main ingredient was gelatin.  I was disappointed because I really loved that pie.  Now, it's very clear that many professing vegetarians and vegans, even some of you now reading this blog, are surprised that gelatin is in the animal family because it is in tons of products.  Yogurts, cakes, pies, salads, and many other products contain gelatin.  Kosher gelatin is made from fish while all others are made from cows or pigs.

So, what's the alternative?  Agar and pectin are popular vegan/vegetarian substitutes, however, they sometime need more experimentation before you get an old gelatin recipe just right.  There are agar flakes and agar powder.  I usually use the powder because I find it to be cheaper than the flakes.  I buy it for .99¢ from the local Asian market.  Vegans use agar to solidify bean or nut cheeses, candies, jello, vegan eggs, etc.  Pectin is often used for jams and other things that agar can be used to make.  However, it can also be used to make these candies because I see pectin in the ingredients of vegan jelly beans and gummy bears at Whole Foods.  However, I haven't found a recipe with pectin yet.

Now a word of caution..  If you ask anyone who works with agar or pectin, you'll find that it takes a bit of working with before things turn out "just right."  You can't under-do it or over-do it with agar or you risk things being too soft or hard.  Therefore, if you find a recipe that calls for these agar, be especially careful to stick with the prescribed amount and type of agar for the recipe. If you don't, things may not turn out so well.

Well, with that said, let's get to the gummy bears.  There are a few recipes online, but I decided to try the second recipe below using only frozen fruit juice concentrate to make my gummy bears. Keep reading...

GUMMY BEARS
Original online recipes:

1. http://www.thenakedkitchen.com/all-fruit-gummy-bears/
2. http://ladymake.hubpages.com/hub/How-to-make-VEGAN-Gummi-Worms
3. http://www.ehow.com/how_6947506_make-gummy-bear-steps.html

Gummy Bears in the candy mold.

For this experiment, I used:

4 tablespoons Agar Agar powder (not flakes)

2 cups fruit juice (your favorite flavor!)

1 sauce pan

1 candy mold 

1/4 cup corn starch (or close)

1 pinch of salt (really just a few flicks!)

Closer peak at them in the tray.

As you can tell, I cut the recipe in half because this was only an experiment.  UPDATE from my initial post... Though my first batch was not completely gummy, while waiting for them to solidify, I kept the mixture on the stove stirring from time to time.  The mixture reduced and the gummy texture appeared.  I'll continue to work on this recipe.  Turns out that you MUST keep them in the refrigerator at least 30 minutes.  The cornstarch did help.  I didn't use it on the following batches and they were more of a bear to get out than the first batch.  I will look for something different to help slide these candies out of the mold next time.  I did not add any extra sweetener other than the juice and they didn't seem sweet to me, but they were a bit understated.  I brushed some ascorbic acid on a few.  They do taste sour.  

Finally got a bear out of the tray.  I'm happy, but it has to easier to
get them out of the tray!

All-in-all, I am truly happy with my effort today.

This cantaloupe smoothie is mint-tally delicious!!!

CANTALOUPE SMOOTHIE...

Believe it or not, growing up I liked all melons, but the cantaloupe was my least favorite. I'd rather have a honeydew melon or a watermelon any day of the week, but I only had cantaloupe when there was nothing else to eat.  Well, not.any.more!!!  Now-a-days, it has even surpassed my love of watermelon.  I hear the "Whys" out there and I'll provide the answer.  The answer is simple.  I.LOVE.this.recipe!!!

I first made this smoothie in the late spring of 2011.  I've been hooked ever since.  I can't get through a summer without it.  Now, summer does not taste like summer without it.  I'm sure some of you know what I mean.  There's a fruit usually that is the epitome of summer for some of you.  This is MY summer fruit.  Don't get me wrong, strawberries, blueberries, mangoes  etc. are all part of my summer food (and smoothie) repertoire  but my go-to smoothie is this minty cantaloupe drink.  In fact, I've purchase a mint plant (because my green thumb has been a bit brown with my mint) every summer just so I don't have to buy the $1.99 mint leaves from Whole Foods.  

Mint is basically simply refreshing.  I love mint tea, I love mint in candy, and I love mint in salads.  It is full of vitamins (A and C), minerals (copper, iron magnesium, potassium, and calcium).  It is good for both cardiovascular and intestinal health.  Google its tremendous health properties for yourself!

Also, a bit about cantaloupe.  Not only is it nutritious, it's low in calories.  It is abundant in antioxidant flavonoids (beta-carotene, lutein, zea-xanthin and cryptoxanthin), vitamins (A, B-complex, C, K), and minerals (manganese).  It also helps keep the body from macular degeneration which is brought on as we age because it has a dietary carotenoid, zea-xanthin. Google it for yourself!  Cantaloupe does a body good!

Now, let's get this recipe!

CANTALOUPE SMOOTHIE

Serving size: 16-20 ozs.

Ingredients:

• 1 cup ripened cantaloupe, frozen (more if desired)
• 1 cup almond vanilla milk (Silk or homemade)
• 1 tablespoon raw honey (or raw light agave nectar)
• 7 big fresh mint leaves (or 14 small leaves or more) 

Instructions:

1. Slice the cantaloupe away from the rind and into small cubes, resembling small ice cubes.  Measure 1 cup and place in individual freezer storage bag/containers (for use as needed).  This usually gives you about 2 1/2 cups of cantaloupe cubes depending on the size of the cantaloupe.
2. Freeze (I usually do this once my cantaloupe is ripe (I love to have some handy at all times).  
3. Once frozen, thaw one of the cups of frozen cantaloupe for about 5 to 10 minutes.  Place into blender. (This step is not needed if you have a blender that cuts through ice.)
4. Add milk, honey, and mint leaves.
5. Blend until smooth and frothy.  

My cantaloupe smoothie in all of its refreshing deliciousness!!!

Note: All of the above ingredients can be adjusted to taste.  

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ENJOY my taste of summer!!!! This smoothie is absolutely refreshing especially on a hot day.

I also love watermelon smoothies, but I have not bought my first watermelon yet.  I'll post that recipe when I make the first one of the summer.  Yep, these smoothies are by far the best part of hot weather!

If you have a summer smoothie recipe you like, feel free to share.  If you enjoy this smoothie as much as I do, I'd love to hear from you.

Vegan Fried Rice ... The "eggs" will make you look twice!

FRIED RICE...

If I'm doing Chinese food, I really love the fried rice.  It's vegetarian, not vegan, because it is made with scrambled eggs. It is usually not all that healthy because it has white rice, which has a high glycemic index.  Well, recently I saw a fried rice recipe on Facebook and I decided to veganize it.  I decided I'll make it with some of my leftover brown rice.  My vegan version is not only made with brown rice, but also substitutes the scrambled eggs with scrambled tofu.

Now, many people are pretty confused when it comes to tofu.  It's a white chunk of tastelessness to them.  They don't realize that you have to season it just like you would anything else.  Not only that, tofu can have various textures.  I hope to demonstrate the various textures in future recipes I post.  You can press it to be more condensed.  You can freeze it for a spongy texture.  You can also use it as is, straight out of the container tub for a softer texture.  It is this texture we want in our scrambled tofu "eggs."

Many people make their tofu scramble various ways.  I found out a few years ago that Black salt adds a nice eggy taste to my tofu-salad sandwiches and so I came up with a way to make my tofu scramble very simply.  In truth, I think it tastes like the chicken version, but that's MY taste buds.  I even go so far to make it look like the real thing.

For those of you who care, here's what I do.  I buy EXTRA FIRM tofu.  I'm careful to press the water out between two flat plates, but you can use any method that suits you.  Once I get most of the water pressed out of it, I use a sharp knife to cut along the tofu "skin," which is pretty condensed anyways.  I do that for each side.  Usually, the middle is still a bit wet; so I just use the outside layer of the tofu.  Once done, I take a fork and scramble it in a bowl... Okay, let me just give you the recipe!  So, without further ado, let me give you the simple recipe for my scrambled tofu (Now, that rhymes)!

SCRAMBLED TOFU

Ingredients:

• 1 block of extra firm tofu (14-ounce package, though I just use the sides, but you can use it all)
• 1/2-1 teaspoons Black salt (dependent upon taste and amount)
• 1/4 teaspoon nutritional yeast (or 1 teaspoon if using  the whole block)
• heaping 1/8 teaspoon tumeric  (This colors the tofu and a little goes a long way)
• 1/8 teaspoon garlic powder
• freshly ground Monk's pepper, to taste 

Instructions:

1. Press tofu to remove the excess water.
2. Place in a bowl and combine all of the ingredients, except the pepper, while scrambling with a fork. 
3. Heat up some canola oil in the nonstick skillet and cook until it reaches the desired egg-like consistency. Be sure to taste to if if more black salt is needed.

My scrambled tofu looks and tastes like "eggs."

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VEGAN FRIED RICE

Ingredients: 

• 3 cups cooked brown rice (day old or leftover rice works best!)
• 3 tbs sesame oil 
• 1 cup frozen peas and carrots (thawed)
• 1 small onion, chopped
• 2 tsp minced garlic
• 1/2 cup scrambled tofu
• 2 tablespoons to 1/8 cup amino acid (or more depending upon taste)
• Add fresh broccoli florets ...or snow peas and other stir-fry veggies (optional)

Instructions:

1. On medium high heat, heat the oil in a large skillet or wok. Add the peas/carrots mix, onion and garlic. Stir fry until tender. Lower the heat to medium low. 
2. Add the scrambled tofu.
3. Now add the rice and amino acid and blend all together well. 
4. Stir fry until thoroughly heated!

Vegan Fried Rice with Tofu Scramble

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Enjoy!  If you liked the veganized version of this recipe, let me know. I thought it was delicious!  This was a veganized success.

Avocado dressing is truly a blessing...

AVOCADO DRESSING ...

Okay... As a vegetarian, I must admit that I am not adverse to all dairy.  Plain organic Greek yogurt is the exception for me. In my vegetarian state, I would utilize yogurt, keifer, and eggs.   Greek yogurt was usually utilized in my avocado dressing to substitute the mayo (or sour cream) in this recipe. However, in my transitioning state back to my vegan roots, I have decided to use coconut cream as a substitute in some recipes in place of the Greek yogurt.  Consequently, all vegans can enjoy the traditional taste with a creamy-smooth texture of avocado dressing sans the dairy-based Greek yogurt.  Hooray for vegans everywhere!!! (If you can't tell, I really love this dressing!).

Before recently, I often bought cans of organic coconut milk because it's very hard to find coconut milk (full fat) in other forms. Ordinarily, I do not like to use canned foods, but here again I made an exception.  I had to have my full-fat 100% coconut milk!  I am happy to inform you that I have found a site that sells BPA-free coconut milk and now I purchase this brand.  This is not organic coconut milk, but the site explains that it doesn't have to be because the coconut is a hard-shell crop.  I've provided the link below so that you can read it for yourself if you choose too.  If organic is important to you, you may indeed find it hard to locate a BPA-free version of full-fat 100% coconut milk.

Coconut milk (BPA free):
http://importfood.com/naturalcoconutmilk.html

So, then the question becomes, "Why do you need the full-fat 100% coconut milk instead of the other kind that you can buy in glass bottles with added natural ingredients?"  There's a simple answer to this question.  If  there's no fat, it will be hard to make cream (Admittedly, there are some reduced fat versions, but I don't like it when my coconut milk is tampered with.  I want the whole food version).  I get the cream by putting the can (now the BPA-free box) in the refrigerator overnight. This allows the fat or cream to separate from the liquid.  Once this is done, you have coconut cream on top and the liquid on the bottom.

This next step is important.  Once the separation occurs, it's important to drain out the milk completely (and really, I've never found that the bottom layer ever really looks like it has no liquid on it; so I discard a thin layer at the bottom of the cream).  Poke two small holes, one on each side, of the can or box to let the liquid drain.  Never turn the can or box upside down or on its side.  It's important that no liquid makes contact with the cream.  Open the can or box on top and pull or scoop out the cream, being very careful not to let any of the cream you're going to use touch the liquid. Scrap off (I cut it off like I would slice a thick slice of cheese) the bottom layer that has the milk liquid on it.  Normal cream yield from a 16 oz can is about 1 cup, while the normal yield from an 8 oz box is about 1/4 cup.

Freshly "harvested" coconut cream

Okay, if you're frugal, you can keep the milk that you drained and the thin layer that you cut off (or left at the bottom of the cream) for other dishes. You don't have to trash it.  "Waste not, want not."  However, if the cream has no liquid touching it, TO ME (meaning my taste buds) it tastes VERY SIMILAR to pure heavy dairy cream once it's whipped (In truth, I've only ever tasted heavy dairy cream in its whipped state).  Nonetheless, it should have only a hint of a coconut flavor.  However, if you even have a drop of the separated coconut liquid touch that cream, you will have a stronger coconut taste.  Through trial and error, I know what I'm talking about, people.  Now, if you simply like the taste of coconut, then this may not be problem, but your dishes may all have a stronger coconut flavor than you would really want.

I hope I have not scared you away from doing this because I think it's worth it.  You can use the coconut cream in many dishes.  Today, we're using it in the avocado recipe below.  To me, if the ingredients are well blended, you should not be able to taste a difference in the dairy version vs. the coconut version.

AVOCADO DRESSING
Ingredients:

• 1 large avocado
• 1 tablespoon + 2 teaspoons fresh lemon juice
• 1/4 - 1/3 cup coconut cream
• 2 tablespoons water (cold)
• 1 teaspoon hot sauce
• 3/4 teaspoon salt (or less, but no more than this)
• 2 cloves of garlic, minced

Instructions:

1. Combine all ingredients in blender (I use the small nutri-bullet) or food processor.  
2. Process until smooth and creamy (well combined). 
3. Use immediately or jar and place in the refrigerator.  

Jarred avocado dressing with the 100% BPA-free coconut milk product.

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This recipe is AWESOME on tacos!!! I also use it as a dip.  It's great on sandwiches as well. I use this pretty often.  It is a staple.

If you enjoyed this recipe or have something to add about making coconut cream, feel free to post.  If you have any questions concerning this blog, I'll try to answer them as best I can.  Enjoy!

Hummus... It's a great snack or a meal!

HUMMUS...

It's that time of year that Mediterranean foods are more appealing to me.  Actually, these foods call me by name. LOL  I especially love hummus.  Hummus is made from beans, usually garbanzo beans (chickpeas).  As a child, my mom would make this and we called it "Garbanzo Bean Spread."  I had no idea what hummus was in college until I saw it and tasted it.  I remember saying, "Oh! Garbanzo Bean Spread!"  From that time to now, I've called it by its proper name.  

Hummus is quite simple to make, but it taste so good.  I eat hummus a number of ways.  For instance, I eat hummus with pita bread (usually with toasted pita bread chips I make myself), but I also use it as a spread on my veggie sandwiches as a healthy alternative to condiments.  I eat it as a dip for my veggies.  However, I love salads and I usually thin my hummus out a bit with lemon juice and eat it on top of salads.  Hummus has a good bit of protein  and fiber and because of this, it is a very filling food.  It could quite easily be a snack or a meal unto itself!

So, without further ado, I hope you enjoy the below recipe as much as I do.

HUMMUS

Ingredients: 

2 cloves garlic, chopped

2 cups or 16 ozs of garbanzo beans (cooked and drained)

Juice one lemon

2  tablespoons tahini

1/2 teaspoon salt

1/4 cup water (optional, depending upon desired texture)

PREPARE, and then

About 1 teaspoon cumin (I just sprinkle)

About 1 tablespoons olive oil

About 2-3 whole Green olives, diced or whole

Instructions

1. In a food processor, coarsely chop cloves of garlic. Pour in garbanzo beans. Add lemon juice, tahini, and salt. Process until combined.  Add about 1/4 cup of water for a creamier texture.
2. Serve in small dipping bowls.  Pour olive oil over the top and sprinkle of cumin.  Garnish with diced or whole green or kalamata olives for a bit of added flavor.  Enjoy!

Note: You may also be able to blend these ingredients, though depending upon your blender, this may be a bit difficult. I've always found the food processor easier.

Hummus with celery, carrots, and cucumber sticks.  Yum!

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Comment if you love hummus or if you add extra ingredients to your hummus to make it even more flavorful.  

Taco Sauce like a boss!... Okay, like Taco Bell

TACO SAUCE...

When it comes to taco sauce, well... I'm picky.  Yes, if it doesn't taste remotely like Taco Bell's Mild Taco Sauce, I don't want it.  Yep, leave me be! I truly understand why folks love that stuff.  I would have Taco Bell's bean burritos doused in lots of mild sauce at least three times a week as an undergraduate in college.

I'll admit something here...I'm too chicken to do anything hotter than mild because my sensitive flavor palette is discriminating.  Now, your taste buds and my taste buds may be very different, but mine HAS to have what it likes in order to be happy.  True story, I once paid good money for store-bought taco sauce (with very healthy ingredients) that I threw away based upon the taste.  It did not taste like Taco Bell's.  That began my quest to make my own Taco Bell Mild Taco Sauce without any of the garbage that I didn't want to eat.  I was beginning to think that the taste could not be achieved without the "Spices, Salt, Xanthan Gum, Potassium Sorbate and Sodium Benzoate as preservatives, Potassium Chloride, Yeast Extract, Soy Lecithin, Natural Flavors" (See: http://www.tacobell.com/nutrition/ingredientstatement).  Well, determination is root of all success.  I didn't give up!!!  Nope, it wasn't long before I stumbled on to the below recipe, which I modified from a Food.com recipe.  Imagine how happy I was to find this recipe!  I was happier than a _____ (You fill in the blank).

According to my taste buds, this sauce is the real deal!  I did change the Food.com recipe slightly by substituting organic cane sugar in place of the refine (agave or honey should work as well, but I haven't tried it yet, though I've made this sauce MANY times), and replacing the white vinegar with raw apple cider vinegar.  At present, I am SO UPSET that I've been eating the stuff with all that garbage in it so long!

Now, the original recipe calls for canned tomato sauce, which is fairly cheap to buy.  However, I would like to give a word of caution.  For those of you who truly know me, you know that I prefer to eat things out of glass bottles and not cans.  Canned foods usually contain extremely high levels of Bisphenol A, or BPA, a chemical used as protective coating inside of the cans.  BPA has been linked to a host of major health problems, such as breast cancer, prostate cancer, diabetes, obesity, learning disabilities and other neurological problems (Google this! It's worth knowing). I use canned tomato sauce that is BPA free. The Muir Glen Company began transitioning their tomato products to BPA free cans in September 2010, decreasing the shelf life of these products to 2 1/2 years.  Consequently, an expiration date after March 2013 should have a BPA-free liner that is the color of copper (the old BPA liner is white).  Hopefully, a BPA-free label will appear on their products to make it easier for consumers.   To make your own tomato sauce, see the tomato sauce recipe posted for May 9th.

TACO SAUCE (Tastes like Taco Bell's Mild Sauce)
Modified from Food.com: http://www.food.com/recipe/taco-bell-taco-sauce-60254?scaleto=16&mode=null&st=true

Ingredients:

• 1 (32 ounce) quart tomato sauce (no chunks)
• 1 1/3 cups water
• 1 teaspoon chili powder
• 2 tablespoons cumin
• 2 tablespoons instant minced onion
• 4 tablespoons apple cider vinegar
• 2 teaspoons garlic powder
• 2 teaspoons garlic salt (I make my own 3 Tbs sea salt and 1 Tbs garlic powder)
• 1 teaspoon paprika
• 1 teaspoon cane sugar (or 3/4 teaspoon honey or agave)
• 3/4 teaspoon cayenne pepper

Instructions:

1. Place all ingredients into a sauce pan, stir well, and bring to a boil.  Turn down heat to low and simmer for 15 minutes.
2. Remove and cool. Pour into the jar.
3. May be kept in refrigerator for several days.

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Tonight I poured some of my taco sauce on my taco salad; so, I'll share that recipe below.  This is one of my very easy go-to recipes. By the way, I use all organic raw produce.

TACO SALAD

Ingredients:

• 2 cups shredded lettuce (I shredded myself)
• Handful corn chips (I use Simple Truth)
• bean-eef
• diced fresh tomatoes
• diced raw onions
• vegan cheese
• a dollop of avocado dressing
• taco sauce   

Instructions:
Build a salad bowl using the above ingredients.  Pour taco sauce to the desired taste as a dressing.  Enjoy!

Today's taco salad, all made up! 

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If you like this recipe, let me know.  If you recommend any brands of bottled tomato sauce, let me know what it is. If you make your own tomato sauce from scratch, let me know that too.  I'll probably post a homemade tomato sauce recipe once my tomatoes are harvested later on this summer.

Yo Quiero Tacos ...Well...Vegan tacos with bean-eef!

BEAN-EEF...

What does this sound like to you?  Right, beef...only it's beef made from beans.

First, I am a lover of tacos.  I could eat them almost every day.  They are such a staple, I make sure I keep the taco-making ingredients handy.  Now, you can make EVERYTHING from scratch for your tacos or you can buy it.  Yes, for me, I can make the taco sauce, the avocado dressing, the flour tortillas, the bean-eef (lentils), and the cheese sauce myself, but I'm only going to share one recipe in today's blog.  I'll devote other blogs to the other taco staples. If I'm in a crunch, I also buy everything except the avocado dressing from the store (just beware of the ingredients).  Though today's blog is dedicated to bean-eef, I'll admit that sometimes I buy the tortillas, vegan beef substitute (soy/wheat), and/or even the vegan cheddar cheese from the store (such as Whole Foods or Krogers).  However, I  even at my laziest, I prefer to make my taco sauce and avocado dressing (I'll share these EASY recipes at a later date).

If you buy it, I would suggest that you stay away from harmful ingredients, such as hydrogenated oil (or partially hydrogenated oils), refined or white sugars, high fructose corn syrup or any artificial sweeteners,  enriched flour, bleached flour, MSG, and any artificial or non-vegetable or non-fruit food dyes or coloring (Some natural coloring are made from bugs...Eww).  Most taco seasonings are made with whey and sugar.  To make matters worse, most "veganized" versions are usually full of yeast extract (another name for MSG...just in a smaller amount) or MSG.  I've only found two store brands without these ingredients, Spice Appeal Taco Seasoning and Simply Organic Southwest Taco Seasoning. It is easy to make your own though  and lots more affordable than the non-whey, non-MSG, non-sugar, non-yeast extract versions, just check out Bargain Briana's site for the recipe (http://bargainbriana.com/how-to-make-your-own-taco-seasoning/).  Good news, in this recipe, you don't have to worry about taco seasoning.  You only need this if you find that your bean-eef (recipe below) does not have the desired taco punch you want it to have or to spice up the store-bought meat substitute.

So, before I begin, I want to warn you that some of these take time.  The good news is that once you make the tortillas, you can have them for a while.  Make a bunch at once and chill for a minute.  Below, I've included a YouTube video of how to make your own flour tortillas, but here again,  you have to substitute the wholesome flour and oils.  Personally, I use COLD-PRESSED oils, which includes extra virgin olive oil or any organic non-hydrogenated oil (avocado, peanut, sesame, coconut, etc.).  The reason I capitalized cold-pressed is because there are olive oils out there that claim to be extra-virgin without being cold-pressed.  Cold-pressed is the best.  You're usually going to pay top dollar for this stuff.  Next, I don't use conventional nonstick cookware because of the toxic PFIB and PFOA chemicals (Google these! This is worth knowing).  I find that a ceramic or a cast iron skillet works great if seasoned correctly (they don't work if not seasoned properly).  There are websites and videos on how to season them properly (Again, google this!).  I may even post something at a later date.  Presently, I use my ceramic skillet to make my tortillas and I never had a problem.  Again, you can simply buy vegan tortillas if you don't have the time to make them.  I've included a YouTube video example of how to make the vegan tortillas, substituting extra virgin olive oil in the place of butter.  You can also use the winter spelt (see picture below) in place of the all-purpose wheat flour.  I have no problem with King Arthur's Organic All-purpose flour, which is both unbleached and unbromated.  It's cheaper than spelt and I use it all the time.

(VIDEO LINK: How to make flour tortillas -http://www.youtube.com/watch?v=-TcZT9M11vw)

All-purpose Winter Spelt is heavy and expensive,
but a good substitute for the gluten-intolerant.
I use it in  pie crust mostly.

Now, to the pièce de résistance... the bean-eef.  I also give you instructions on how I build my tacos.  So, if you were asking, "Where's the bean-eef!"  Hush up!  LOL! Here it is!...

Showcase of the ingredients and the finished bean-eef

BEAN-EEF (Lentils)


Ingredients:

• 1 cup finely chopped onion
• 1 garlic clove, minced
• 1 teaspoon olive oil
• 1 cup dried lentils, rinsed
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 2-1/2 cups no-chicken or vegetable broth

Instructions:

1. In a large nonstick skillet, saute the onion and garlic in oil until tender. Add the lentils, chili powder, cumin and oregano; cook and stir for 1 minute. Add broth; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until the lentils are tender.
2. Uncover; cook for 6-8 minutes or until mixture is thickened. Mash lentils slightly.
3. Spoon about 1/4 cup lentil mixture into each taco shell. Top with lettuce (shredded), tomatoes (diced), fresh vidalia onions (diced), vegan cheese (shredded...I prefer vegan cheddar), drizzle with taco sauce, and finish with a dollop of avocado dressing. Yield: 6 servings.

Vegan taco dressed to impress.  Yum!!!

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I'm am about to enjoy my tacos right now, I hope you enjoy them too!!!  By the way, this is MUCH cheaper than buying any meat substitute.  I believe whole foods (unprocessed) are also better for you.

If you like this recipe, let me know!  I'm always happy to hear what you think.  If there's an ingredient that you think makes this better, feel free to post that too.