Satya has ceased publication. This website is maintained for informational purposes only.

To learn more about the upcoming Special Edition of Satya and Call for Submissions, click here.

back issues


April/May 2007
A Few Fishy Treats
Recipes by Jennifer McCann

Tofu Fish Sticks
This is one of the most requested recipes on my Vegan Lunch Box blog. Everyone’s crazy for these cute little fishies! Of course, you can cut them into any shape you prefer, sticks being the easiest and most economical.

Kelp granules are sold in shaker containers at health food stores or at Sprinkle them on anything for a low-sodium salt alternative; it is also a good source of iodine.

1 lb. Firm Tofu, drained
2/3 C. Fine Organic Cornmeal (or White Flour)
2/3 C. Almonds, sliced
2 t. Sweet Paprika
2 t. Kelp Granules
2 t. Salt
1⁄2 t. Onion Powder
1⁄2 t. Garlic Powder
1⁄4 t. Dill Weed
Black Pepper, to taste
2/3 C. Unsweetened Soymilk
1 Lemon
Olive Oil

1. Preheat the oven to 400. Line a baking sheet with parchment paper and coat with olive oil. Set aside.

2. Combine cornmeal, sliced almonds, paprika, kelp, salt, onion and garlic powder in a blender, and blend on high until most of the almonds have been turned into a coarse meal with a few larger pieces of almond remaining. Pour the mixture into a wide baking dish or pie plate.

3. Place the plain soymilk into a bowl and set next to cornmeal mixture.

4. With a sharp knife, cut the tofu into even slices just under 1⁄2-inch wide. Cut tofu out into fish sticks, or use a fish-shaped cookie cutter to cut out tofu fish.

5. Working with one piece at a time, dip the tofu into the soymilk, then toss gently in the cornmeal mixture to coat evenly. Place on the prepared baking sheet. When all the tofu fish are on the baking sheet, sprinkle them with olive oil.

6. Bake for 15 minutes, then turn tofu fish over and bake for an additional 15 minutes, or until crispy.

7. Remove tofu fish onto a plate, and squeeze some fresh lemon juice evenly over the tofu.

Serves 4

Vegan Goldfish Crackers
In some circles, Goldfish Crackers are one of the four major food groups. Now vegan kids (and grown-ups) can enjoy them, too! Nutritional yeast and spices add a cheesy taste without the cheese.

But how can we make the crackers orange without cheddar? Well, how about using the same thing real cheese crackers use. Annatto seed extract is used to color cheese and many other foods; of course, you can use any orange food coloring you wish or leave out the coloring for crackers that are white but just as tasty.

Before you begin, you’ll need to purchase a tiny fish cookie cutter.

2 3⁄4 C. White Flour
2 T. Nutritional Yeast Flakes
1 t. Baking Soda
1⁄2 t. Salt
1 t. Paprika
1/8 t. Cayenne
1⁄2 t. Onion Powder
1⁄2 C. Canola Oil, chilled in the freezer for at least 30 minutes
1⁄2 C. Ice Water
1 T. Apple Cider Vinegar
Orange Food Coloring, as desired
Olive Oil Cooking Spray
Fine Sea Salt, to taste

1. Preheat the oven to 375. Line baking sheets with parchment paper and spray with nonstick spray.

2. Combine flour, nutritional yeast, baking soda, salt, paprika, cayenne and onion powder in a medium mixing bowl and whisk to combine. Drizzle in the cold canola oil and toss with your fingers until the oil is incorporated and the flour has formed small to medium-sized clumps. Add orange food coloring to the flour mixture, if desired.

3. Mix the ice water and apple cider vinegar together and drizzle it over the flour, stirring with your fingers until the dough holds together.

4. Turn out the dough onto a lightly floured work surface. Knead a few times, adding a bit more water if needed to form a cohesive dough. Use a rolling pin to roll the dough out thinly, about 1/8-inch thick.

5. Cut out fish shapes using a cookie cutter. If you would like to make happy fishies, use the curved tip of a spoon to give them a smile and a toothpick to give them an eye.

6. Place the fish on the baking sheets, spray with olive oil and sprinkle with fine sea salt.

7. Bake for 10 minutes, or until lightly golden on the bottom. Slide the parchment paper covered with fish onto a wire rack to cool.

8. Continue rolling, cutting and baking little fish until you just can’t take it anymore.

Makes several dozen

From Vegan Lunch Box by Jennifer McCann (Little “s” Press, 2006). Check out Jennifer’s blog at


All contents are copyrighted. Click here to learn about reprinting text or images that appear on this site.