The Complete Idiot's Guide to Vegan Baking: A Review

First Published Aug 29, 2011

Update: I still use this cookbook. I recommend it, for anyone dealing with specialty diets.

Thanks for reading. October, 2025

Publisher: Alpha Books, The Penguin Group
Copyright: 2011
Author: Donna Diegal


Donna Diegel is no stranger to vegan baking, and her new cookbook, "The Complete Idiot's Guide to Vegan Baking" is a testament to her expertise.

Baking vegan means baking without butter and eggs, among other ingredients, and using such items as soy lecithin, flax seed and tofu as substitutes for these baking staples.

Think the cookies, cakes and breads are going to taste dull, flat, or worse, like hippie food? Guess again.

I made Ms. Diegal's Classic Chocolate-Chip Cookies and they taste very close to the cookies made with butter and eggs. And to demonstrate further how solid this recipe really is, I used gluten-free flour.

That's right. I made gluten-free vegan chocolate chip cookies and they taste really good.

"The Complete Idiot's Guide to Vegan Baking" is more than a collection of recipes; it's a resource guide to being vegan in the kitchen. Ms. Diegal explains, in easy-to-understand terms, why some ingredients shouldn't be used and why the substitutes will work. After reading the "primer" at the beginning of the book, I had a clearer understanding of how baking vegan works.

But what I like best about this book is the recipes are foods I actually make, like white bread and blueberry muffins and peach cobbler, foods my family will actually eat.

Vegan Chocolate Chip Cookies

And now, I can make them vegan. Vegan butter spread and egg substitute means lower cholesterol content, an important part of my husband's and mine dietary needs. And it appears that many of the recipes are adaptable to gluten free flours.

If you have celiac disease or gluten intolerance, need to watch your cholesterol, and/or suffer from food sensitivities to dairy, this cookbook is for you. And if you are vegan already, this cookbook is an excellent addition to your cookbook collection.

The only drawback to this book is the absence of photos of the finished foods, but that's not such a problem. Contemporary cooks are familiar with these recipes already, so really, we're just learning how to make them for the vegans in our life.

Disclaimer: I received a copy of this book from the author for review. This in no way influenced my review. The book is awesome.

Kid Friendly Meatless Meals

First Published July 27, 2011

Update: My kids are grown but I still make mac & cheese, and pancakes, but the veggie burgers in the store are pretty good, so I try to keep some on hand for daughter. The hash - I haven't made that for some time. It may be time to revive that one.

Thanks for reading. September, 2025

Original Post: Young children don't often appreciate the tastes and textures of vegetables. Steamed veggies may be too mushy and raw and quick cooked vegetables lack the sweet and creamy tastes young children prefer. If you have young ones that don't yet eat veggies, try a few of these meatless meals.

These meals have been vegetarian tested by my daughter. You can make the mac and cheese gluten free by using gluten free pasta. Use the gluten free Bisquick mix for the pancakes.

Classic Mac and Cheese
Macaroni and cheese qualifies as vegetarian because it doesn't contain meat, but it doesn't contain any vegetables either. For a vegetarian version, add finely chopped zucchini. Use a vegetable peeler to peel off several long strips of zucchini. Slice the strips into small pieces. Boil the pasta and drain when cooked. Add the zucchini into the pasta and toss. Add the cheese to coat the pasta and serve. The steam from the pasta cooks the zucchini just enough to bring out the natural sugars without losing nutrients.

Veggie Burgers
Veggie burgers made from potatoes have a softer texture and a creamy taste. Boil the potatoes for approximately 10 minutes, drain and mash with a potato masher. Heat a small pan and quickly cook shredded carrot and finely chopped mild onion, one to two minutes, and mix the veggies into the potatoes. Shape the potato mixture into round patties and coat with a light dusting of flour. Heat a pan and cook the patties for several minutes, turning to brown both sides. Serve with a slice of cheese, if desired, on a whole wheat bun or gluten free bun.

Zucchini Pancakes

One of the more endearing qualities of zucchini is its compatibility to chocolate. Entice your kids with a bit of breakfast food for dinner with chocolate-zucchini pancakes. Add shredded zucchini and a small amount of mini-chocolate chips to a thick pancake batter. Cook the pancakes on a hot griddle and serve with melted butter. The trick here is to keep the chocolate chips to a minimum, so that when your kids do get one in a bite, it's a treat. They're getting more zucchini than chocolate.

Vegetable Hash
As your kids become accustomed to the taste of vegetables, try this vegetable hash. Par boil a few potatoes and allow to cool slightly. Finely chop a portion of sweet onion. Chop carrot, celery and sweet pepper into 1/4 inch size pieces. Heat a pan and add vegetable oil, just enough to coat the bottom of the pan. Add the onion and cook for two to three minutes. Cut the potatoes into 1/2 inch pieces while the onions cook and then add to the pan. Add a pat of butter and toss to coat. Cook for three to four minutes and add the carrots, celery and sweet pepper. Add a bit more butter and cook until the vegetables are just tender. Place the hash into a serving dish and sprinkle with shredded cheddar cheese, if desired.

Hodgson Mill Gluten Free Brownie Mix

First Published July 20, 2011

Update: I used this brand quite a bit, but not anymore. I couldn't find it in regular supermarkets, and other brands were available. But if you get a chance to try it, and it's not too expensive, you should. It made a good brownie.

Thanks for reading. October, 2025

Original Post:Hodgson Mill is a family owned company dedicated to supplying boxed mixes made with whole grain flours, including gluten free products such as pancake mix, apple cinnamon muffin mix, bread mix, cookie mix and a chocolate brownie mix.

Hodgson Mill also has boxed flax meal, a product I've used for several years now, including it in homemade gluten free breads, muffins and cupcakes.

I thought I would give their brownie mix a try, based on my past experience with the flax seed product, and that the brownie mix was on sale.

One other factor played into my decision to spend part of my grocery budget on the mix; it's a low sodium brownie with less fat per serving than other gluten free brownie mixes. That means my husband and I get a little less salt and fat in our diet when we scarf these down.

Gluten free baking, and subsequently pre-packaged gluten free products, is higher in fat, salt and sugar than wheat based baked goods, mostly because the fat, salt and sugar boost the cohesion as well as flavor of the non-gluten flours.

So a boxed brownie mix that is not only gluten free but lower in sodium attracts my attention.

But the important part is taste. It doesn't matter if something is better for you if it doesn't taste good.

Hodgson Mill gluten free brownies taste good. They taste like regular brownies, except they do have a slightly nutty aftertaste that borders on bitter. This did not deter my husband, my son, my daughter or me from finishing off the 8x8 pan of brownies by the next day, however.

The directions offer the option of a larger pan, up to 11x7 inch. The brownie may be less dense and cake like, which could eliminate the slightly bitter taste. In an 8x8 inch pan, these brownies are pretty thick. The primary flour is brown rice flour, which can have a slightly bitter flavor if not cooked for a long time.

In baking, size matters. I'd recommend using the larger pan for these brownies, but if you don't have one, go ahead and use your 8x8 or 9x9 pan.

You can visit the Hodgson Mill website at www.hodgsonmill.com, and take a look at their product line and shop their online store. The company includes non-gluten free products as well, such as organic pasta, whole grain cereals and baking goods.

Disclaimer: I did not receive this item as a promotional gift. I paid for it myself.

Fresh Pineapple

Through the magic of globalization and greenhouses, you may be able to get fresh pineapple any time of year. If you've walked past the big-leafed fruit in the produce section and moved onto the canned fruit aisle because you're unsure how to get that damn peel off, take a few minutes to watch the video, "How to Peel and Chop a Fresh Pineapple." After tasting the intensely sweet-sour delight of fresh pineapple, canned will taste like a tinny imitation.

What to Do With Pineapple

You can, of course, simply eat the chopped pieces of pineapple; it makes a great snack. Grill the pineapple rings on a grill pan for a side dish to chicken bratwurst sandwiches. Or you can give the pineapple chunks a quick sauté in a hot pan with a bit of oil. Barely brown the outside. This takes two or three minutes tops.
Skewer the pineapple chunks along with chunks of watermelon, drizzle with a bit of oil and cook them on the grill.

But one of my favorite recipes is pineapple sauce.

Pineapple Sauce
Though I've used canned pineapple for this, fresh is still better. In a food processor, pulse one to two cups of chopped pineapple, depending on how much sauce you want, just until the pineapple is broken down. Add one or two chopped jalapeno peppers per cup, depending on how much heat you want. Add a little salt, a bit of honey if you want it sweeter and a teaspoon of olive oil. Pulse again until the sauce is a smooth consistency.

For a chunkier sauce, omit the olive oil and pulse with the chopped peppers just enough to break down the pineapple.

Serve it with roasted pork loin, grilled chicken breast or grilled tofu. Add a bit of chili powder to the tofu before grilling. The combination of heat and sweet is great.

Use the sauce in desserts. Chill it and pour a little over ice cream (low fat, of course) or serve it with berries.

 Pineapple Salsa
If you want a little something to freshen up your fish dinners, try a pineapple salsa. Mix together a cup of chopped pineapple, one or two chopped jalapeno peppers, a quarter cup of finely chopped red onion and a tablespoon of cilantro. This salsa is great with fish, chicken and yes, with grilled tofu as well.

So go ahead. Peel a fresh pineapple. It's easy. 

Food Sources for Phytosterols

First Published May 23, 2011

Update: Good information to this day. The basics of a good diet remain the same, though sometimes its tough to stay with it. All a cook can do is her best.

Thanks for reading. October, 2025

Original Post: Phytosterols are naturally occurring compounds found in plants that resemble the chemical make-up of cholesterol. Plant cholesterol, though, can have a positive effect on cholesterol levels in the human body. Phytosterols help prevent the bad cholesterol from accumulating in the blood stream by blocking absorption of the fatty substance, resulting in less cholesterol entering the bloodstream. Certain foods are naturally high in phytosterols and food manufacturers are fortifying products with phytosterols to make them more heart friendly.

Nuts

Pecans, cashews, walnuts and almonds contain high concentrations of phytosterols. Add these to your diet as snacks and include them in stir fry dinners. Peanuts are also high in phytosterols, but are actually a legume or bean. Include unsalted peanuts in your diet anyway, because they taste good, but do so in moderation.

Whole Grains and Seeds

Cereal grains, such as whole wheat and barley, contain phytosterols. Substitute processed white breads, pastas and baked goods made from refined flour for whole grain products to increase your intake of phytosterols. Seeds such as sunflower seeds and pumpkin seeds are high in phytosterols. Add these to homemade whole grain quick breads for heart healthy snacking.

Fruits and Veggies

Fruits and vegetables are part of a heart healthy diet, but they contain lower concentrations of phytosterols than nuts, legumes and whole grains. Nonetheless, they should be included as a source of these cholesterol fighting compounds. The positive effects of phytosterols are cumulative, so eating five to nine servings of fruits and vegetables throughout the day can supplement your intake.

Fruits and Veggies are sources
of phytosterols

If you are allergic to nuts or unable to eat whole grain foods due to celiac disease or gluten intolerance, fruits and vegetables, along with seeds, may be your primary sources for phytosterols.

Cooking Oils

Cooking oils, such as olive oil and vegetable oil, contain naturally occurring phytosterols by way of their ingredients, though some of the concentration of phytosterols, and other beneficial fats, may be reduced through processing and high cooking temperatures. Some companies are opting to fortify their products with phytosterols to increase the heart-healthy benefits of using their oils. Use sunflower, safflower and canola oils as well in your cooking, as these not only diversify the flavors in your dishes, they offer higher concentrations of phytosterols.

Fortified Dairy Products

Phytosterol fortified milk, cheeses, butters and margarines are available in supermarkets and other food outlets. Just as with cooking oils, companies that produce these products incorporate phytosterols into the production process to make the foods more heart healthy. If you have an allergy or intolerance to dairy, use vegan friendly products, such as Earth Friendly butter substitute, soy or rice milk, and soy-based cheeses.

May is Celiac Awareness Month

The point of Celiac Awareness Month, of course, is to raise awareness of celiac disease, a condition in which the body does not tolerate gluten, the protein found in wheat, rye, barley and oats, a condition that affects 1 out of every 133 people in the U.S. alone.

May is also Digestive Diseases Awareness Month, Food Allergy Awareness Month, National Arthritis Month, and National Osteoporosis Awareness and Prevention Month.

That's a lot of diseases...And a lot of awareness.

All of these conditions are food related, even osteoporosis. Those with celiac disease are at higher risk for developing osteoporosis, a condition in which the bones thin and become brittle. It's not just an old lady disease, as was once thought.

There's a school of thought that certain forms of arthritis are symptomatic of food allergies; the inflammation of the joints is an allergic reaction. Before you dismiss the idea, consider that in celiac disease the small intestines become inflamed when exposed to gluten, and other food allergies result in inflammation of the esophagus, the throat, the face... why not the joints?

A friend of mine's grandson has eosinophilic esophagitis (EE). He is sensitive to corn, dairy, soy, sugar, gluten and fruit, among other foods. Foods you and I would consider good for us -and good for our kids, like applesauce- put this kid's esophagus into inflammation hell.

So many aspects of our health pertain to food. And one man's healthy diet is another man's toxin. My mother lived to be 90 years old. She ate eggs almost every morning of her life. She salted all her food. And fat did not scare this woman.

My husband, at 48, had a triple by-pass and the doctor told us, straight out, that if he continued to eat as he had been (heavy on the fat and salt, light on the fruits and veggies) he would suffer dire consequences.

Contemporary cooks need to be more than just meal makers. They need to understand how food affects each member of the family. They need to balance the desire for good tasting foods and the need for foods high in nutritional value. And if they are dealing with food allergies and special dietary needs, these cooks need to master the art of culinary diversity.

My friend with the grandson with EE - his mom learned how to bake without eggs or butter, without wheat flour, corn syrup or granulated sugar. Now that's culinary diversity.

It's May. It's a month for making people aware, aware of how food affects your health and theirs. Do your part. Make something good to eat and share it with your family and friends.

For more information, visit
The Celiac Disease Foundation Website

The Low Salt Diet Puts You at Risk for Heart Disease Study

First Published May 16, 2011

Update: This post is relevant today in that we, as a population, are still warned of the dangers of a diet high in salt, fat, and sugar. Maybe the point is when looking at a study, any study, it might be a good idea to find out who's funding it.

Thanks for reading. October, 2025

Original Post: It's all over the internet. A study published in the May 4th edition of the "Journal of the American Medical Association" (JAMA) claims that following a low-sodium diet now puts you at risk for heart disease.

It makes for a great headline. All these years the doctors, dieticians, nutritionists, and the medical community at large have warned against foods with high sodium content, telling us that too much salt in the diet may lead to hypertension, a condition associated with fatal heart disease.

Now, in 2011, suddenly a study, published in the respected JAMA magazine, says otherwise.

The Harvard School of Medicine newsletter, "The Nutrition Source",  disputes the findings, calling the study flawed. Dr. Walter Willet, who chairs the Department of Nutrition at Harvard School of Public Health, couldn't resist the pun when he is quoted as saying, "Take this study with a huge grain of salt, and then dispose of it properly."

The sampling for the study, titled, "Fatal and Nonfatal Outcomes, Incidence of Hypertension, and Blood Pressure Changes in Relation to Urinary Sodium Excretion"  consisted of only 3,681 participants, none of which could be considered a part of the "at risk" group: over 40 years of age, overweight, and leading a sedentary lifestyle. In other words, the study group was made up of what should have been the control group.

The methodology is also faulty. The researchers didn't monitor the participants' actual salt intake on a daily basis, nor did it account for height and weight differences, among other standards in such studies.

Out of the 3,681 people studied over an 8 year period, 84 people died of heart disease. That's 2 percent. Since all the participants were on a low sodium diet, the researchers concluded that a low-sodium diet leads to heart disease.

And this was published in the "Journal of the American Medical Association".

So who is singing praises to these faulty findings? The Salt Institute, the trade association for the salt production industry. Lori Roman, president of the Salt Institute, in light of this stunning study, calls on the government to "[]stop their population-wide sodium reduction agenda and amend the Dietary Guidelines on sodium[]." She makes this proclamation against the governments War on Salt from the institute's website.

Because, you know, she's not biased or anything.

A low-sodium diet doesn't mean no-salt. It means monitoring your sodium intake, and keeping it below 2400 mg a day, but no lower than 500 mg a day. And if you are over 40, overweight, and tend to be a body at rest for a good part of the day, eating foods high in sodium and salting everything you eat is going to put a lot of pressure on your heart. Plain and simple.