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Wednesday, 26 April 2017 08:19

On Sale This Week: Vegan Treats Featured

Why Vegan?

Why would someone want to eat no meat, eggs, milk, and in many cases honey? There are three main reasons, health, a desire not to harm animals, and a belief in the necessity of reducing the human footprint on the Earth.  Vegan foods are generally considered healthy. They emphasize fresh vegetables and contain no animal fats. The American Heart Association considers a diet high in plant based fats and proteins to be heart healthy. Not eating animals or using animal products does minimize harm to animals. Even so called “humane” animal farming  results in the deaths of many animals, both those directly eaten and those such as unwanted calves, kids and male chicks which often end up eaten or discarded. And it is true that in general meat production uses much more of the earth’s resources, requiring a lot of water and producing a lot of greenhouse gasses. 

However, those choosing vegan are making things difficult for themselves in some ways. It is somewhat more difficult to eat adequate protein, harder to deal with some food sensitivities and allergies, and harder to obtain vitamin B12, a necessary nutrient which comes only from animal sources. Many vegans use fortified nutritional yeast to provide the essential vitamin. The yeast does not make the B12 itself, but a bacteria (not live) which does make it is added to most nutritional yeast. Nutritional yeast also has 8g of complete protein per 2 Tablespoon serving.

The protein issue can be dealt with by eating a variety of protein sources every day. It has been known for a long time that eating beans and grains together is healthy. Modern science, however, has debunked the idea that all plant proteins are deficient in some amino acids.

From cooking standpoint, excluding eggs and milk make things more difficult. In many dishes the eggs and milk products perform important chemical functions. For many approaches to the subject of vegan baking consult the internet.

This week we are starting what will be an occasional feature focusing on one herb. Our first subject will be the coriander plant. Check out the feature below in the recipe section.

Recipes this week include, Red Lentil and Coconut Curry, Spicy Salad Bowls, and Crustless Tofu Quiche. For more ideas see the accompanying videos and Pinterest Board.

As always, prices are for this area and for Safeway and Fry's will require at least a Club Membership card. Some may require digital coupons as well. We try to indicate all restrictions, special conditions etc. Sprouts does not require any cards and does not have any special savings days. Sprouts does have double ad Wednesday, when you get last week’s and this week’s ad prices. All three stores have digital savings available to those with appropriate accounts, go to their web pages for details and directions. Fry’s at least will give you the advertised digital price if you state you do not have appropriate technology. Safeway sometimes has coupons which you can access digitally or clip out of the ad.

On Sale This Week


Deal of the Week
$.69/dozen—Fry’s brand large Eggs

$.50/lb—Onions, yellow
$.88/lb—Apples,  Ambrosia or Fuji
$.97/box—Blackberries, 6 oz, limit 4
$.99/lb—Squash, zucchini or yellow
$.88/2—Sweet Corn On the Cob
$2.99/box—Strawberries, organic, 1 lb box

$.77/lb—Chicken, split breasts, whole, drumsticks or thighs, Foster Farms, bone in
$at1.99/lb—Pork loin back ribs, bone in, previously frozen.

$2.99/18 oz—Pork, sausages, fresh, Kroger brand, Brats or Italian
$2.99/lb—Pork, center cut loin chops, boneless

Other Good Deals
$1/each—Flour Tortillas, Mission, select varieties
$.99/each—Quaker Cereal, 11.5 oz-14 oz, select varieties, limit 6
$1.79/each—Peanut butter, Kroger brand
40% off—Shamrock Farms Sale, any variety
$1.99/each—Cereal, Kroger brand, select varieties
@2.99/each—Chips and Snacks, Frito Lay, party size, when you buy in multiples of 2 in the same transaction

Buy 4 Save $4 sale, must buy in multiples of 4 to get these prices, check store shelves for additional items not shown in ad.
$1.49/each—Pasta Sauce, Classico OR Salad Dressing, Kraft, select varieties
$1.49/each—Juice, Simply Adds or Minute Maid Light, select varieties
$1.77/each—Fritos or Cheetos, 8-9.25 oz, select varieties
$4.99/each—Bounty paper towels, 6 big rolls OR Charmin Bathroom tissue, 6 Mega rolls, select varieties


Deal of the Week
$.67/lb—Chicken, Whole or leg quarters

$.77/pkg—Strawberries, 16 oz box
$.50/each—Tropical Mangos
$1.29/lb.—Oranges, Large navel
$1.49/lb—Squash, Zucchini, yellow or grey
$5/container—Asparagus tips

$2.47—Beef, London broil or top round steaks, boneless
$2.47/lb—Ground Beef, packages of 3 lb or more in the meat case, ground fresh in store daily
$3.99/lb—Beef, Roast or family pack steaks, chuck, cross rib, bottom round, eye
$5.77/lb—Beef, New York steak, bone in, family pack
The Big Pork Sale is still On.
$1.47/lb—Pork, shoulder roast, bone in, sold in bag
$1.99/lb—Pork, half loin roast in bag, boneless sirloin chops-family pack, bone in loin chops-family pack, shoulder country style ribs

Other Good Deals
$1.77/each—a wide variety of frozen meals, Marie Callender’s, Healthy Choice, Steamers, Eating Well, Devour, SmartMade
$2.49/pkg—ziploc food storage containers 2-8 ct, select varieties
$.99/pkg—Tortillas, flour, soft taco, 10 ct, select varieties
$2.49/loaf—Oroweat Bread, select varieties, limit 4
$5.99/2 lb pkg—Cheese, Lucerne brand, chunk or Shredded
$3.77/box—K-Cups—several brands, limit 4

Coupons, clip or click, cut out or digital
$.99/pkg—Fresh Express Lettuce or spinach, 8-11 oz. pkg
$2.99/pkg—Sausage, Johnsonville, grilling, or Brats—19oz pkg, select varieties
$4.99/each—Lunchmeat, Hillshire Farms FamilyPack, 13-16 oz, select varieties


Deal of the Week
$3/each—California Cuties Mandarins, 5 lb box

$.50/each—Hass Avocados
$.88/lb—Apples, Pink Lady or Pears, Packham
$.88/each—Hothouse cucumbers OR 1 lb pkg baby peeled carrots
$2.50/each—Organic Strawberries, 1 lb box
$2.50/bag—Heirloom Navel Oranges, 3 lb bag

$1.67/lb—Chicken breasts, boneless, skinless, value pack
$2.99/lb—Pork, baby back ribs, St. Louis style no enhancers or sodium based solutions added, fresh, never frozen
$2.99/lb,—Sausage, pork or chicken, links or bulk
$3.99/lb—Beef, rump roast, Arizona Grown

Other Good Deals
$2.99/lb—Hot Pepper Jack Cheese, bulk in Deli case
$.99/lb—Black or Pinto beans, in Bulk
$.69/lb—Oats, in Bulk
$1.99/lb—Sunflower seed kernels, raw, roasted, salted or unsalted, in Bulk
$2.50/each—Sprouts brand frozen fruit, select varieties, 12 oz
25% off—ALL products in Country Life and Natural brands
35%off  more than 650 products from select featured brands

72 Hour Sale, Freday, Saturday and Sunday
$1/each—Mini Seedless Watermelons
$2/each—Strawberries, 2 lb package
$.99/each, Coconut water, Sprouts brand, select varieties$2.50/each—Cheese, Sprouts brand, shredded or sliced, 8 oz pkg

Focus on Coriander

The coriander plant has the distinction of providing both an herb and a spice. The leaves are variously know as cilantro, Chinese parsley, or dhania. This is one of the oldest herbs documented. It’s seeds were being used by at least 10,000 years ago. Seeds were found in a neolithic site in Isreal, Nahal Hemar cave. They were also found in Tutanknamon’s tomb.

The plant is found growing wild all over southern Europe, North Africa and extending to southwest Asia. It is hard to tell exactly where it originated as it frequently escapes cultivation. If you live in the right climate all you have to do is plant it once, and it will volunteer all over your garden. Here in Prescott it can’t winter over, so it will have to be replanted each year.

It is widely used in cuisine’s worldwide, both the leaves and the seeds. Also the roots, which are reputed to have quite a strong flavor. The seeds are also used in brewing beer. Research is being done now to determine if it may inhibit the growth of bacteria.


Two of this week’s vegan recipes use cilantro, both in leaf and ground seed form. Sprouts has bulk spices, so if you aren’t sure if you are going to like it, you can just buy a little.

Coconut and Red Lentil Curry


2 Tablespoons coconut oil, or other vegetable oil
1 large onion, red or sweet white, diced about 1/2 inch
2 cloves garlic, grated, pressed, or finely diced
1 finely diced Jalapeño pepper (or to taste)
1 Tablespoon grated fresh ginger
1 teaspoon ground cumin
1 teaspoon ground coriander seed
1/2-1 teaspoon ground chili (not chili powder, which has other spices in it)
1/2 teaspoon ground cardamom
1/2 teaspoon ground cinnamon
2 teaspoons salt
1 1/2 cups Red Lentils
2 cups coconut milk
4 cups vegetable stock (preferably home made)

1/4 cup chopped cilantro, leaves only, plus extra for garnish

Optional vegetables, diced fine—squash (Italian type, green pepper, carrot, green beans.

Use no more than 2 cups of vegetables, if any.

In a 4 qt pot, heat coconut oil on med/low heat. Add onions. Cook until they are transparent. Add Jalapeño. Cook a couple of minutes. Add Garlic, ginger, cumin, coriander seed, ground chili, cardamom and cinnamon. (You can use curry powder, about 2 teaspoons plus some extra ground chili pepper, but it really won’t be as good) Stir until the spices become fragrant (not more than 3 minutes, don’t let anything burn or get too toasty.) Add coconut milk, vegetable stock, salt and lentils. 

Bring to a boil stirring occasionally.  Add optional vegetables if using. Reduce heat and cook uncovered until lentils are soft. (About 20 minutes.) Add more liquid if necessary, this is supposed to be a soup after all.

 If you are not going to eat it immediately, remove from heat while lentils are still somewhat firm. You don’t want it to be mushy. Taste for salt, adding more if necessary. Just before you turn off the heat stir in the cilantro leaves.

Serve with additional cilantro leaves and a dollop of coconut cream. (available at Sprouts and Trader Joe’s.)

Makes about 3-4 quarts of soup. Freezes well. For a substantial second meal, add cooked brown rice.

There are many variations of this recipe—Here are a couple from YouTube

This is a red lentil soup with Thai red curry sauce

Here, brothers cook lentil coconut curry vegetable soup with sweet potatoes.

This vegan salad is both delicious and nutritious, and was given to me by Andrea Rocha.

Quinoa Salad Taco Bowl

This amount serves 2 as a side dish or one as a meal. To serve more, simply scale up accordingly.
1/2 cup quinoa (tri-color is pretty)
1 cup water

2 cups greens. Lettuce, spinach, kale, chard
2 green onions, chopped
1 Tablespoon cilantro leaves
1 Tablespoon parsley leaves
1/2 lemon, juiced
pinch salt

1 avocado, smashed or cut in small cubes
1/2 lime, juiced
1/2 teaspoon cumin
salt to taste

Cook quinoa in1 cup boiling water, covered, on very low heat until all water is absorbed. (Think rice.)
Shred the greens. Toss with cilantro, parsley leaves and lemon juice. sprinkle salt. Make sure the greens are dry before adding the lemon juice

Mix together the avocado, lime juice cumin and salt. 

Place greens in bowl(s), put avocado mixture over.

This amount serves 2 as a side dish or one as a meal. To serve more, simply scale up accordingly.

variations are endless
Add some vegan cheesy shreds
Scatter on some black beans or garbanzos
Dice a tomato and add to avocado mix, or put in some small grape tomatoes
Top with vegan sour cream
Sprinkle with vegan bacon flavored bits
Add some pressed garlic to the avocado mix


Crustless Tofu Quiche

2 Tablespoons plain bread crumbs (check ingredients, most are vegan)

1 block (14 oz) firm tofu
1 Tablespoon olive oil
1 medium yellow onion, thinly sliced
2 cloves garlic, minced
8 oz. crimini mushrooms, sliced thin
1/4 cup fresh basil leaves, finely chopped
1 Tablespoon fresh thyme, leaves only
1/2 cup vegan cheesy shreds, cheddar type
1/2 cup baby spinach, sliced into shreds
2 Tablespoons nutritional yeast
1 teaspoon salt
1/2 teaspoon ground black pepper (or to taste)

Preheat oven to 350º F. Grease well a round pan, 9-10 inches. Sprinkle bread crumbs over the bottom and up the sides. Corn meal will also work.

Rinse Tofu, wrap in several paper towels. Place on a pie pan. Put another pie pan on top and weight with some cans. Let drain about 10 minutes while you prepare vegetables etc.

Saute onion in olive oil. Add minced garlic for the last few minutes. Stir in mushrooms, salt and pepper. Cook over medium heat until most of the water cooks out of mushrooms. Now add the herbs, yeast and spinach. Cook until spinach is wilted. Set aside.

Now process the tofu until it is a smooth consistency in a food processor, blender, or with a stick blender in a bowl. Add tofu to ingredients in skillet, mix in cheesy shreds, taste and correct seasonings if needed. (Or mix all together in a bowl.)

Spread mixture evenly into prepared pan. Make sure top is as even as possible.

Bake uncovered for about 30 minutes, until it feels firm. Let cool. It should be just warm when you serve for best slicing. lift slices carefully onto plates with a pie server.

Another vegan quiche with very different ingredients, no Tofu.

It is also quite possible to make vegan cakes and cookies, using just regular ingredients, no egg replacers or other expensive items.

Vegan Chocolate Cake

Vegan Chocolate Chip Cookies

Last modified on Friday, 28 April 2017 09:05
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Editor Lynne LaMaster


Prescott, Arizona