Serves 4
1 medium onion chopped
1 medium green bell pepper diced about ¼ inch pieces
1 TBS + 1-1/2 cups vegetable broth
6 medium cloves garlic, chopped
2 cans (15 oz each) black beans, drained
1 can (8 oz) tomato sauce
1 can (15 oz) diced tomatoes, (do not drain)
2 TBS ground cumin
2 TBS red chili powder
2 TBS dried oregano
1 cup corn kernels, fresh or frozen
¼ cup fresh chopped cilantro
salt & black pepper to taste
Heat 1 TBS broth in a medium size soup pot. Healthy Sauté onion and bell pepper in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic, cumin, red chili powder and continue to sauté for another minute.
Add 1 ½ cups broth and rest of ingredients, except cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt & pepper to taste.
Saturday, November 22, 2008
Monday, November 17, 2008
Raw Carob-Cashew Pudding or Mousse
1 cup raw cashews, soaked in room-temperature water overnight (if soaking for more than 10 hours, place in the refrigerator)
12-14 dried dates, soaked in room temperature water overnight (if soaking for more than 10 hours, place in the refrigerator)
2 tsp. carob powder
water or soymilk, as needed
1 tsp. pure vanilla extract, optional
After the nuts and dates have soaked for at least 6 hours, drain the nuts but not the dates. Pour the cashews, dates and soaking water, and carob into a blender. Blend over low speed until combined.
If the mixture seems too thick to blend, you can either blend smaller batches or add more liquid, a small amount at a time, to encourage the mixture to whirl round. Stop every few seconds and scrape down the sides, then blend again, continuing to blend at progressively higher speeds, until you have a perfectly smooth and creamy pudding. This may take 5-10 minutes. Unfortunately, a food processor isn’t going to get the mixture quite smooth enough, so you’re just going to have to wait.
12-14 dried dates, soaked in room temperature water overnight (if soaking for more than 10 hours, place in the refrigerator)
2 tsp. carob powder
water or soymilk, as needed
1 tsp. pure vanilla extract, optional
After the nuts and dates have soaked for at least 6 hours, drain the nuts but not the dates. Pour the cashews, dates and soaking water, and carob into a blender. Blend over low speed until combined.
If the mixture seems too thick to blend, you can either blend smaller batches or add more liquid, a small amount at a time, to encourage the mixture to whirl round. Stop every few seconds and scrape down the sides, then blend again, continuing to blend at progressively higher speeds, until you have a perfectly smooth and creamy pudding. This may take 5-10 minutes. Unfortunately, a food processor isn’t going to get the mixture quite smooth enough, so you’re just going to have to wait.
Raw Fig and Cherry Bars
2 cups ( 290 g.) raw natural almonds
1/4 cup (30 g.) finely ground flax seeds
finely grated peel of 2 organic lemons
1-1/4 cups (190-200 g.) quartered dried figs, stems removed (measure after removing stems)
2 Tbsp. (30 ml.) to 1/4 cup (60 ml.) agave nectar, to taste (and depending on how dry the mixture is)
2 Tbsp. (30 ml.) raw tahini (or regular, if you’re not concerned about the bars being raw)
1 cup (120-130 g.) organic dried tart cherries, unsweetened
Lightly grease a 9″ x 9″ (about 20cm x 20 cm.) pan, or line with plastic wrap (I prefer the plastic wrap option).In the bowl of a food processor (this recipe won’t work in a blender), combine the nuts and flaxseeds, and process until you have a fine meal that begins to adhere to the sides of the processor bowl (it will appear as if the mixture has stopped spinning round the bowl). Do not overprocess, however, or you’ll end up with nut butter!
Add the lemon peel and figs, and process again until well blended and the mixture resembles a coarse meal. Add remaining ingredients and process briefly to chop the cherries and create a moist “dough” (it will form a ball). Pinch a bit of the mixture between your fingers to test the consistency. If it sticks together and feels slightly moist, it’s ready.
Turn the mixture into the pan and press down very firmly with your fist or the back of a metal spatula. The mixture should be very compact and solid. These are deliciously chewy and not too sweet. If you can find organic UNsweetened dried cherries (the kind that are very tart), they are really the best choice. If you can’t find them, you may wish to reduce, or even omit, the agave nectar.
Refrigerate until firm, about an hour, or at least 20 minutes. Cut into 12 bars and store in an airtight container in the refrigerator, or wrap each bar individually in plastic wrap. The bars will keep refrigerated for up to two weeks.
1/4 cup (30 g.) finely ground flax seeds
finely grated peel of 2 organic lemons
1-1/4 cups (190-200 g.) quartered dried figs, stems removed (measure after removing stems)
2 Tbsp. (30 ml.) to 1/4 cup (60 ml.) agave nectar, to taste (and depending on how dry the mixture is)
2 Tbsp. (30 ml.) raw tahini (or regular, if you’re not concerned about the bars being raw)
1 cup (120-130 g.) organic dried tart cherries, unsweetened
Lightly grease a 9″ x 9″ (about 20cm x 20 cm.) pan, or line with plastic wrap (I prefer the plastic wrap option).In the bowl of a food processor (this recipe won’t work in a blender), combine the nuts and flaxseeds, and process until you have a fine meal that begins to adhere to the sides of the processor bowl (it will appear as if the mixture has stopped spinning round the bowl). Do not overprocess, however, or you’ll end up with nut butter!
Add the lemon peel and figs, and process again until well blended and the mixture resembles a coarse meal. Add remaining ingredients and process briefly to chop the cherries and create a moist “dough” (it will form a ball). Pinch a bit of the mixture between your fingers to test the consistency. If it sticks together and feels slightly moist, it’s ready.
Turn the mixture into the pan and press down very firmly with your fist or the back of a metal spatula. The mixture should be very compact and solid. These are deliciously chewy and not too sweet. If you can find organic UNsweetened dried cherries (the kind that are very tart), they are really the best choice. If you can’t find them, you may wish to reduce, or even omit, the agave nectar.
Refrigerate until firm, about an hour, or at least 20 minutes. Cut into 12 bars and store in an airtight container in the refrigerator, or wrap each bar individually in plastic wrap. The bars will keep refrigerated for up to two weeks.
Cocoa Nibbles (or, La”Raw” Bar)
1/2 cup (80 g.) raw almonds
1-1/4 cups (about 150 g.) unsweetened dried dates, chopped
2 Tbsp. (20 g.) cocoa powder
1 tsp. (5 ml.) vanilla (optional)
optional add-ins (choose one of the following): 6 leaves mint, chopped; 1/4-1/2 tsp. (1-2 ml.) chili flakes; 1 Tbsp. (15 ml.) chopped candied ginger; 1 Tbsp. (15 ml.) raw cocoa nibs; 2 tsp. (10 ml.) freshly grated orange rind; 1/2 tsp. (2.5 ml.) cinnamon, or play with other spices of your choice
In a food processor, process the almonds, dates, and cocoa until you have what looks like a fine meal. Sprinkle with vanilla and optional add-ins, if using, and continue to process until the mixture comes together as a ball that rolls around the edge of the processor bowl (this may take a while–up to 5 minutes or so; occasionally stop and scrape sides of processor to push the mixture toward the blades).
The “dough” is ready when, if you pinch some and press it between your fingers, it sticks together readily and looks a bit shiny. (Sometimes if the dates are dry, this doesn’t happen easily; in that case, sprinkle in up to 2 tsp. water along with the vanilla, and proceed as above). The mixture should NOT be as soft as a cookie dough, but more like clay.
Place a clean piece of plastic wrap on the counter and turn the mixture onto it. Using your hands, form the mixture into a log about 8 inches (20 cm.) long. Try to compress the mixture as much as possible so you have a very dense log. Wrap with the plastic and roll the log one or two times, compressing it with your hands, to squeeze out any air spaces.
If you have a pressing need for chocolate, you can slice and eat the nibbles immediately. However, these are much better after the mixture has been refrigerated at least 2 hours or overnight, as it firms up considerably and will attain the texture of a dense fudge when cold. Makes 2 servings for me, 6 servings for normal eaters. Will keep up to one week in the fridge.
1-1/4 cups (about 150 g.) unsweetened dried dates, chopped
2 Tbsp. (20 g.) cocoa powder
1 tsp. (5 ml.) vanilla (optional)
optional add-ins (choose one of the following): 6 leaves mint, chopped; 1/4-1/2 tsp. (1-2 ml.) chili flakes; 1 Tbsp. (15 ml.) chopped candied ginger; 1 Tbsp. (15 ml.) raw cocoa nibs; 2 tsp. (10 ml.) freshly grated orange rind; 1/2 tsp. (2.5 ml.) cinnamon, or play with other spices of your choice
In a food processor, process the almonds, dates, and cocoa until you have what looks like a fine meal. Sprinkle with vanilla and optional add-ins, if using, and continue to process until the mixture comes together as a ball that rolls around the edge of the processor bowl (this may take a while–up to 5 minutes or so; occasionally stop and scrape sides of processor to push the mixture toward the blades).
The “dough” is ready when, if you pinch some and press it between your fingers, it sticks together readily and looks a bit shiny. (Sometimes if the dates are dry, this doesn’t happen easily; in that case, sprinkle in up to 2 tsp. water along with the vanilla, and proceed as above). The mixture should NOT be as soft as a cookie dough, but more like clay.
Place a clean piece of plastic wrap on the counter and turn the mixture onto it. Using your hands, form the mixture into a log about 8 inches (20 cm.) long. Try to compress the mixture as much as possible so you have a very dense log. Wrap with the plastic and roll the log one or two times, compressing it with your hands, to squeeze out any air spaces.
If you have a pressing need for chocolate, you can slice and eat the nibbles immediately. However, these are much better after the mixture has been refrigerated at least 2 hours or overnight, as it firms up considerably and will attain the texture of a dense fudge when cold. Makes 2 servings for me, 6 servings for normal eaters. Will keep up to one week in the fridge.
Activist Mommy’s Vegan Brownies
1 can black beans, drained and rinsed
3 tablespoons vegetable oil
4 tablespoons cocoa
1 teaspoon vanilla
3/4 cup vegan sugar
2 bananas
1/4 cup applesauce
Preheat oven to 350 degrees. Blend all ingredients in a blender until smooth. Pour into a lightly greased 8×8 pan. Bake for 30 minutes or until a toothpick comes out clean. Enjoy! If you think its too mushy cut back on the applesauce to help.
3 tablespoons vegetable oil
4 tablespoons cocoa
1 teaspoon vanilla
3/4 cup vegan sugar
2 bananas
1/4 cup applesauce
Preheat oven to 350 degrees. Blend all ingredients in a blender until smooth. Pour into a lightly greased 8×8 pan. Bake for 30 minutes or until a toothpick comes out clean. Enjoy! If you think its too mushy cut back on the applesauce to help.
Pick Your Choice Pilaf
(serves 4)
Ingredients
1 cup grain dry
2 cup cooked lentils/ beans
1/2 cup cashews, raisins or walnuts etc
4 t olive oil or canola oil
As much vegetables as needed
Grains: barley, millet, quinoa, brown rice, kamut or wheat berries or combination of brown and wild rice or any other grains
Vegetables: fresh or frozen peas, sliced mushrooms, grated carrots, chopped sweet peppers, celery etc
Protein: cashews, beans, marinated or plain tofu, lentils , tempeh
Seasonings:
Asian: Tamari, bragg liquid soy or soy sauce ; sesame seeds, grated ginger, seaweed powder
Mediterranean: Chopped fresh parsley, marjoram, oregano, basil
East Indian: curry powder, garam masala or ground cumin; chopped cilantro, hot peppers, green onion, orange sections, toasted cashews
Saute chopped onion and garlic in oil. Add seasonings, and then combinations of protein and vegetables, cook for while. Add grains and heat to warm and mix falvors. Garnish with chopped tomatoes, parsley or chopped nuts.
Ingredients
1 cup grain dry
2 cup cooked lentils/ beans
1/2 cup cashews, raisins or walnuts etc
4 t olive oil or canola oil
As much vegetables as needed
Grains: barley, millet, quinoa, brown rice, kamut or wheat berries or combination of brown and wild rice or any other grains
Vegetables: fresh or frozen peas, sliced mushrooms, grated carrots, chopped sweet peppers, celery etc
Protein: cashews, beans, marinated or plain tofu, lentils , tempeh
Seasonings:
Asian: Tamari, bragg liquid soy or soy sauce ; sesame seeds, grated ginger, seaweed powder
Mediterranean: Chopped fresh parsley, marjoram, oregano, basil
East Indian: curry powder, garam masala or ground cumin; chopped cilantro, hot peppers, green onion, orange sections, toasted cashews
Saute chopped onion and garlic in oil. Add seasonings, and then combinations of protein and vegetables, cook for while. Add grains and heat to warm and mix falvors. Garnish with chopped tomatoes, parsley or chopped nuts.
Basic Pizza crust by Vickilynn Haycraft
Makes:
TWO 15 inch thin crust pizzas
TWO 12 inch thick crust pizzas
TWO 9 x 13 med-thin rectangular pizzas
FOUR 10 inch personal pizzas
SIX 8 inch thin personal pizzas
SIX 8 inch thin calzones
TWO dozen small breadsticks
1 1/2 cup warm water (100-110 degrees)
1 œ teaspoon SAF yeast
1 tsp. honey
1 1/2 tsp. olive oil
1/2 tsp. salt
3 tablespoons vital gluten (optional)
4 cups freshly ground hard whole wheat flour
Additional flour if necessary
Place warm water in a mixing bowl and add yeast and honey. Stir until dissolved. Let stand 5 - 10 minutes until foamy. This is "proofing" your yeast. (If using SAF yeast, you may skip this step and add all ingredients together)
Add oil, salt vital gluten and 2 cups of flour. Mix well.
Add more flour, one cup at a time mixing well after each addition until dough clings together and you can turn out on a floured surface and knead until dough is smooth and springy about 10-12 minutes by hand or until smooth and springy.
Place dough in a bowl. Rub a little olive oil over the dough, turning to get all sides. Cover the bowl and let dough rise 30 minutes. Punch down, take dough out on a floured surface and divide into desired pieces depending on what size pan and how many pizzas you choose.
Preheat oven to 450 . Roll out pizza dough out on the floured surface one inch wider than your pan. Turn the extra inch over towards the center to form a crust and press down to seal. Prick lightly with a fork over the surface of the crust. Bake empty in a 450 for 5 minutes or until just lightly golden, but not brown.
Take pizza crust out of oven. If freezing, place on a cooling rack and allow to cool completely before wrapping and freezing.
If using right away, spread sauce evenly over crust, BE CAREFUL not to use too much sauce as this can cause the crust to become soggy. Add toppings and cheese if desired. bake at 450 for about 10 minutes or until the crust is brown and the toppings are cooked.
***Note, if you prefer and thicker, "breadier" crust, let the dough rise on the stone after shaping until puffy, then pre-bake and finish as directed.
***If you have 2 stones, you can piggy-back rolling, pre-baking and baking your pizzas.
***This works better if you get the metal handles for the pizza stones, it is easier to grab and not squash the crust.
If using a cake pan, jelly roll pan, round metal pizza pan or pizza screen, you may need to brush lightly with olive oil and dust with cornmeal to prevent sticking.
If desired, divide the dough into "personal" size pizzas ( 6 - 8 inches) and allow each family member to create their own pizza with different toppings.
You can also make this dough in an autobakery bread machine. Place ingredients in the bread machine baking pan in the order according to your machine�s manufacturer. Use 4 cups of whole grain flour. Choose "DOUGH" cycle. Check the dough after 5 minutes to make sure it is forming a ball. Adjust with water or flour as needed. and when the machine beep, remove the dough and shape and bake as described above.
TWO 15 inch thin crust pizzas
TWO 12 inch thick crust pizzas
TWO 9 x 13 med-thin rectangular pizzas
FOUR 10 inch personal pizzas
SIX 8 inch thin personal pizzas
SIX 8 inch thin calzones
TWO dozen small breadsticks
1 1/2 cup warm water (100-110 degrees)
1 œ teaspoon SAF yeast
1 tsp. honey
1 1/2 tsp. olive oil
1/2 tsp. salt
3 tablespoons vital gluten (optional)
4 cups freshly ground hard whole wheat flour
Additional flour if necessary
Place warm water in a mixing bowl and add yeast and honey. Stir until dissolved. Let stand 5 - 10 minutes until foamy. This is "proofing" your yeast. (If using SAF yeast, you may skip this step and add all ingredients together)
Add oil, salt vital gluten and 2 cups of flour. Mix well.
Add more flour, one cup at a time mixing well after each addition until dough clings together and you can turn out on a floured surface and knead until dough is smooth and springy about 10-12 minutes by hand or until smooth and springy.
Place dough in a bowl. Rub a little olive oil over the dough, turning to get all sides. Cover the bowl and let dough rise 30 minutes. Punch down, take dough out on a floured surface and divide into desired pieces depending on what size pan and how many pizzas you choose.
Preheat oven to 450 . Roll out pizza dough out on the floured surface one inch wider than your pan. Turn the extra inch over towards the center to form a crust and press down to seal. Prick lightly with a fork over the surface of the crust. Bake empty in a 450 for 5 minutes or until just lightly golden, but not brown.
Take pizza crust out of oven. If freezing, place on a cooling rack and allow to cool completely before wrapping and freezing.
If using right away, spread sauce evenly over crust, BE CAREFUL not to use too much sauce as this can cause the crust to become soggy. Add toppings and cheese if desired. bake at 450 for about 10 minutes or until the crust is brown and the toppings are cooked.
***Note, if you prefer and thicker, "breadier" crust, let the dough rise on the stone after shaping until puffy, then pre-bake and finish as directed.
***If you have 2 stones, you can piggy-back rolling, pre-baking and baking your pizzas.
***This works better if you get the metal handles for the pizza stones, it is easier to grab and not squash the crust.
If using a cake pan, jelly roll pan, round metal pizza pan or pizza screen, you may need to brush lightly with olive oil and dust with cornmeal to prevent sticking.
If desired, divide the dough into "personal" size pizzas ( 6 - 8 inches) and allow each family member to create their own pizza with different toppings.
You can also make this dough in an autobakery bread machine. Place ingredients in the bread machine baking pan in the order according to your machine�s manufacturer. Use 4 cups of whole grain flour. Choose "DOUGH" cycle. Check the dough after 5 minutes to make sure it is forming a ball. Adjust with water or flour as needed. and when the machine beep, remove the dough and shape and bake as described above.
Whole Wheat dough for Flat Bread or Pizza
Pizza Dough from bon appetit
You can also use this versatile dough to make pizza dough, buns, or foccacia-style bread.
(Makes two 12-15 inch pizza crusts)
3 cups 100% whole wheat flour
1 tsp sugar
2 tsp salt
2 tbsp olive oil
1 packet active yeast
3 tbsp vital wheat gluten
1 - 1.5 cups warm water (about 100F)
Into a food processor bowl add all the dry ingredients.
With the motor running, first add the oil and then the water. It helps if you add the water in small amounts, literally let it trickle in.
You may need to push down any ingredients that may stick to the sides of a bowl.
Run the food processor till the dough all comes together and moves around as one entity. Transfer the dough to a work area and keep kneading till you get a soft and smooth dough.
Transfer the dough into a lightly oiled bowl, cover with a wet towel and place it in a warm place. The dough will double in about 2-3 hours.
At this point you could punch down the dough and let it rise once more. Preheat the oven to 400F.
Gently knead the dough once more. Spread the dough in a lightly oiled 13x9 pan. Let it rest for 10-15 minutes. Drizzle olive oil and sprinkle some salt.
Bake for about 15-20 minutes (time will vary for each oven) till the bread is brownish-reddish. Remove from the oven and let it rest for a couple of minutes.
You can also use this versatile dough to make pizza dough, buns, or foccacia-style bread.
(Makes two 12-15 inch pizza crusts)
3 cups 100% whole wheat flour
1 tsp sugar
2 tsp salt
2 tbsp olive oil
1 packet active yeast
3 tbsp vital wheat gluten
1 - 1.5 cups warm water (about 100F)
Into a food processor bowl add all the dry ingredients.
With the motor running, first add the oil and then the water. It helps if you add the water in small amounts, literally let it trickle in.
You may need to push down any ingredients that may stick to the sides of a bowl.
Run the food processor till the dough all comes together and moves around as one entity. Transfer the dough to a work area and keep kneading till you get a soft and smooth dough.
Transfer the dough into a lightly oiled bowl, cover with a wet towel and place it in a warm place. The dough will double in about 2-3 hours.
At this point you could punch down the dough and let it rise once more. Preheat the oven to 400F.
Gently knead the dough once more. Spread the dough in a lightly oiled 13x9 pan. Let it rest for 10-15 minutes. Drizzle olive oil and sprinkle some salt.
Bake for about 15-20 minutes (time will vary for each oven) till the bread is brownish-reddish. Remove from the oven and let it rest for a couple of minutes.
Mark De Levie's Low Carb Bread
2 cups organic soy flour
6 tablespoons organic flax seeds, ground to a fine meal
5 tablespoons yeast (new, fresh yeast)
1.5 tablespoons organic wheat gluten
Wet ingredients:
4 tablespoons extra virgin olive oil
1.5 cups tepid water
Mix the dry ingredients together, then add the oil and water. Oil a bread pan with virgin olive oil, then spread the mix into the bread pan. Set in a sunny window or some other warm place to rise. Once during rising, press down in several places to collapse the larger CO2 bubbles, then return to warm spot for more rising. Bake in 350F oven for 35-40 minutes. The resulting loaf has a beautiful dark-brown crust, is light brown inside, has a very nice nutty flavour (you taste the flax more than the soy). It's quite dense, and holds its shape when sliced as thin as 1/4". This isn't wonder bread. I sliced it into 16 slices of about 3/8".
OR
2 cups soy flour
4 tbsp. sesame seed (from a suggestion on a.s.d.l-c)
1.5 tbsp. wheat gluten
2 tbsp. yeast (new, fresh yeast)
10 tbsp. flax seed, ground fine
A few shakes of salt
4 tbsp. olive oil
1.5 cups water
Same directions as before. (By the way, no kneading is required. Just mix and spread in bread pan)
The sesame seeds made a big improvement. This loaf still didn't rise as much as I want, so I'll increase the amt. of yeast next time.
6 tablespoons organic flax seeds, ground to a fine meal
5 tablespoons yeast (new, fresh yeast)
1.5 tablespoons organic wheat gluten
Wet ingredients:
4 tablespoons extra virgin olive oil
1.5 cups tepid water
Mix the dry ingredients together, then add the oil and water. Oil a bread pan with virgin olive oil, then spread the mix into the bread pan. Set in a sunny window or some other warm place to rise. Once during rising, press down in several places to collapse the larger CO2 bubbles, then return to warm spot for more rising. Bake in 350F oven for 35-40 minutes. The resulting loaf has a beautiful dark-brown crust, is light brown inside, has a very nice nutty flavour (you taste the flax more than the soy). It's quite dense, and holds its shape when sliced as thin as 1/4". This isn't wonder bread. I sliced it into 16 slices of about 3/8".
OR
2 cups soy flour
4 tbsp. sesame seed (from a suggestion on a.s.d.l-c)
1.5 tbsp. wheat gluten
2 tbsp. yeast (new, fresh yeast)
10 tbsp. flax seed, ground fine
A few shakes of salt
4 tbsp. olive oil
1.5 cups water
Same directions as before. (By the way, no kneading is required. Just mix and spread in bread pan)
The sesame seeds made a big improvement. This loaf still didn't rise as much as I want, so I'll increase the amt. of yeast next time.
Hummus
3 T tahini
1 T sesame oil (or olive oil)
1⁄2 lemon, juiced
1⁄2 C water (use a bit less for a stiffer texture)
1 large garlic clove, mashed
1 15-oz can chick peas
salt & pepper, to taste
Slowly add water to tahini, oil, garlic, and lemon juice. Combine sauce, chick peas, and salt & pepper in a blender. Blend to desired consistency.
Serve with raw vegetables or chips as a dip; on crackers as a spread; or stuff into warmed pita bread halves with grated carrots, shredded lettuce, or fresh alfalfa sprouts on top.
Variations: Add spices such as cumin and coriander; blend in vegetables such as red pepper; or stir in chopped olives, sun-dried tomatoes, etc.
1 T sesame oil (or olive oil)
1⁄2 lemon, juiced
1⁄2 C water (use a bit less for a stiffer texture)
1 large garlic clove, mashed
1 15-oz can chick peas
salt & pepper, to taste
Slowly add water to tahini, oil, garlic, and lemon juice. Combine sauce, chick peas, and salt & pepper in a blender. Blend to desired consistency.
Serve with raw vegetables or chips as a dip; on crackers as a spread; or stuff into warmed pita bread halves with grated carrots, shredded lettuce, or fresh alfalfa sprouts on top.
Variations: Add spices such as cumin and coriander; blend in vegetables such as red pepper; or stir in chopped olives, sun-dried tomatoes, etc.
Tofu Mayonnaise ( Full Fat Version)
( makes 1 to 1 1/2 cups )
1 c firm or silken tofu
1 small clove garlic, minced
1 t good mustard ( dijon mustard or stone ground )
2 t cider vinegar or balsamic vinegar
¼-½ t salt
¼ c oil (olive and/or canola)
Blend the everything but the oil for a few seconds.
Without turning off the blender or food processor, slowly pour in the remaining oil. As soon as it is mixed in, turn off the blender and transfer the mayonnaise to the container and refrigerate the leftover
1 c firm or silken tofu
1 small clove garlic, minced
1 t good mustard ( dijon mustard or stone ground )
2 t cider vinegar or balsamic vinegar
¼-½ t salt
¼ c oil (olive and/or canola)
Blend the everything but the oil for a few seconds.
Without turning off the blender or food processor, slowly pour in the remaining oil. As soon as it is mixed in, turn off the blender and transfer the mayonnaise to the container and refrigerate the leftover
Tofu Burgers
16 oz x-tra firm tofu, squeezed to reduce liquid as much as possible.
1 cup cooked black beans (I used leftovers from the fridge.)
1/4 cup nutritional yeast
1 teaspoon SALT FREE seasoning
3 big chard leaves (use thick veins, steam quickly, chop finely and squeeze to get out liquid)
1 tablespoon ground flax-meal
1 teaspoon salt (more to taste)
1/4 cup sunflower seeds
2 tablespoons coarse prepared mustard
1/4 cup vital wheat gluten
season to taste with pepper-mill and salt
In a bowl, mix everything together. Pat about 1/4 cup packed tofu stuff firmly into burger shapes and place on an oiled cookie sheet and sprinkle with paprika. Mine fetched eleven burgers.
1 cup cooked black beans (I used leftovers from the fridge.)
1/4 cup nutritional yeast
1 teaspoon SALT FREE seasoning
3 big chard leaves (use thick veins, steam quickly, chop finely and squeeze to get out liquid)
1 tablespoon ground flax-meal
1 teaspoon salt (more to taste)
1/4 cup sunflower seeds
2 tablespoons coarse prepared mustard
1/4 cup vital wheat gluten
season to taste with pepper-mill and salt
In a bowl, mix everything together. Pat about 1/4 cup packed tofu stuff firmly into burger shapes and place on an oiled cookie sheet and sprinkle with paprika. Mine fetched eleven burgers.
Cauliflower Mushroom Marranca
fatfreevegan
(serves 4)
1 cups raw millet
2 cups water
2 cups chopped onions
1 pound sliced mushrooms
freshly ground black pepper
2 teaspoons basil
1 large cauliflower,cut into 1-inch flowerets
1 1/2 teaspoons salt
3 cloves minced garlic
paprika, to taste
For Sauce ( use blender for mixing the sauce)
1 tablespoon fresh lemon juice (about half lemon yield)
1/2 cup water
1/3 cup nutritional yeast
1/4 teaspoon salt
1 tablespoon light miso
1/4 teaspoon paprika
1/4 teaspoon dry mustard
Place the millet and 2 cups water into a saucepan. Bring to a boil, cover, and simmer until tender, about 15 to 20 minutes. Remove from heat and fluff with a fork.
While the millet is cooking, heat 2 tbsp. water in a large, deep skillet. Add onions, mushrooms, pepper, and basil and sauté for about 3 minutes, until the onions soften. Add the cauliflower, salt, and garlic and cook, covered, stirring frequently for about 5 more minutes. The cauliflower should be approaching tenderness but not completely cooked.
Mix the millet into the cauliflower, along with the prepared sauce. Press the mixture into an oiled (or sprayed) 9 x 13-inch pan, sprinkle paprika on top, and bake at 350 F for about 20 minutes, until hot but not dry. Cut into rectangles and serve.
(serves 4)
1 cups raw millet
2 cups water
2 cups chopped onions
1 pound sliced mushrooms
freshly ground black pepper
2 teaspoons basil
1 large cauliflower,cut into 1-inch flowerets
1 1/2 teaspoons salt
3 cloves minced garlic
paprika, to taste
For Sauce ( use blender for mixing the sauce)
1 tablespoon fresh lemon juice (about half lemon yield)
1/2 cup water
1/3 cup nutritional yeast
1/4 teaspoon salt
1 tablespoon light miso
1/4 teaspoon paprika
1/4 teaspoon dry mustard
Place the millet and 2 cups water into a saucepan. Bring to a boil, cover, and simmer until tender, about 15 to 20 minutes. Remove from heat and fluff with a fork.
While the millet is cooking, heat 2 tbsp. water in a large, deep skillet. Add onions, mushrooms, pepper, and basil and sauté for about 3 minutes, until the onions soften. Add the cauliflower, salt, and garlic and cook, covered, stirring frequently for about 5 more minutes. The cauliflower should be approaching tenderness but not completely cooked.
Mix the millet into the cauliflower, along with the prepared sauce. Press the mixture into an oiled (or sprayed) 9 x 13-inch pan, sprinkle paprika on top, and bake at 350 F for about 20 minutes, until hot but not dry. Cut into rectangles and serve.
Healthy Muffin
(serves 12)
1 1/2 cup oat bran
1 cup egg whites (from container) or 6 egg whites
1/2 cup canned pumpkin
1/2 cup applesauce w/ cinnamon
2 Tbs. peanut butter (all-natural is best)
extra dash of cinnamon & nutmeg
3 tablespoons (or 2 long squeezes) of honey
1 banana, mashed
1 cup frozen blueberries
extra peanut butter (to spread on top before eating)
Preheat oven to 375 degrees. Mix all ingredients together until well blended. Add the blueberries at the very end so they don’t get too mashed up.Bake at 375 degrees for 20 minutes. Let muffins cool on rack. Spreak some peanut butter on them before eating. Store in refrigerator.
1 1/2 cup oat bran
1 cup egg whites (from container) or 6 egg whites
1/2 cup canned pumpkin
1/2 cup applesauce w/ cinnamon
2 Tbs. peanut butter (all-natural is best)
extra dash of cinnamon & nutmeg
3 tablespoons (or 2 long squeezes) of honey
1 banana, mashed
1 cup frozen blueberries
extra peanut butter (to spread on top before eating)
Preheat oven to 375 degrees. Mix all ingredients together until well blended. Add the blueberries at the very end so they don’t get too mashed up.Bake at 375 degrees for 20 minutes. Let muffins cool on rack. Spreak some peanut butter on them before eating. Store in refrigerator.
Tosca Reno's Applesauce Pumpkin Muffins
From Eat Clean Cookbook, by Tosca Reno.
(makes 12 muffins)
1 cup (240 ml) old fashioned oatmeal, not instant
½ cup (125 ml)unsweetened applesauce
½ cup (125 ml) canned pumpkin
2 large egg whites + one yolk, lightly beaten
2 tablespoons + 1 teaspoon (35 ml) canola oil
1 tablespoon (15 ml) double acting baking powder
½ teaspoon (2.5 ml) baking soda
1 teaspoon (5 ml) cinnamon
¼ teaspoon (1.25 ml) ground nutmeg
1 teaspoon (5 ml) pumpkin pie spice
½ cup (125 ml) milk or milk alternative or ½ cup (125 ml) apple juice
½ cup (125 ml) amaranth or quinoa flour or flour of your choice
¼ cup (60 ml) whole wheat flour
¼ cup (60 ml) maple sugar flakes
½ cup (125 ml) dried cranberries or raisins (optional)
Preheat oven to 375oF (190oC). Line muffin pan with paper or silicon liners or coat with non-fat cooking spray. Combine oatmeal, pumpkin, applesauce, juice or milk, eggs and oil. Mix until all ingredients are blended. Measure and mix all dry ingredients. Make a well in the center of dry ingredients and pour wet ingredients into dry. Add dried fruit if using. Fill muffin cups 2/3 full. Bake 15-20 minutes or until lightly browned on top.
Alternative: If you don’t have pumpkin you can use a sweet potato. Simply microwave the sweet potato for 3-5 minutes (depending on your microwave) and let cool. Remove the skin and mash the flesh. Measure out the required quantity. Voila!
(makes 12 muffins)
1 cup (240 ml) old fashioned oatmeal, not instant
½ cup (125 ml)unsweetened applesauce
½ cup (125 ml) canned pumpkin
2 large egg whites + one yolk, lightly beaten
2 tablespoons + 1 teaspoon (35 ml) canola oil
1 tablespoon (15 ml) double acting baking powder
½ teaspoon (2.5 ml) baking soda
1 teaspoon (5 ml) cinnamon
¼ teaspoon (1.25 ml) ground nutmeg
1 teaspoon (5 ml) pumpkin pie spice
½ cup (125 ml) milk or milk alternative or ½ cup (125 ml) apple juice
½ cup (125 ml) amaranth or quinoa flour or flour of your choice
¼ cup (60 ml) whole wheat flour
¼ cup (60 ml) maple sugar flakes
½ cup (125 ml) dried cranberries or raisins (optional)
Preheat oven to 375oF (190oC). Line muffin pan with paper or silicon liners or coat with non-fat cooking spray. Combine oatmeal, pumpkin, applesauce, juice or milk, eggs and oil. Mix until all ingredients are blended. Measure and mix all dry ingredients. Make a well in the center of dry ingredients and pour wet ingredients into dry. Add dried fruit if using. Fill muffin cups 2/3 full. Bake 15-20 minutes or until lightly browned on top.
Alternative: If you don’t have pumpkin you can use a sweet potato. Simply microwave the sweet potato for 3-5 minutes (depending on your microwave) and let cool. Remove the skin and mash the flesh. Measure out the required quantity. Voila!
Kalakand (Indian Chesse-cake Squares)
1 cup sweetened condensed milk
2 cup paneer (use Ricotta Cheese if paneer is not available)
5 powdered cardamom (Elaichi) and/or pistachio
Mix panner (Ricotta Cheese) with condensed milk.Heat the above mixture in medium-low heat. Stir constantly while heating. Continue until the mixture becomes thick.Spread it on a greased plate.Sprinkle elaichi powder on the top.Cool it and cut into square pieces.
2 cup paneer (use Ricotta Cheese if paneer is not available)
5 powdered cardamom (Elaichi) and/or pistachio
Mix panner (Ricotta Cheese) with condensed milk.Heat the above mixture in medium-low heat. Stir constantly while heating. Continue until the mixture becomes thick.Spread it on a greased plate.Sprinkle elaichi powder on the top.Cool it and cut into square pieces.
Chocolate Macaroon Protein Bars
(makes 6)
1 cup oat bran, or finely chopped oats
1/2 cup shredded sweetened coconut
4 scoops chocolate whey powder (I used ON 100% Whey)
2 T unsweetened cocoa powder
1 T powdered ginger
1/4 t salt
1/2 cup skim milk (or soy milk, unsweetened)
Mix for at least a minute, spread on greased surface/container. I use saran wrap sprayed with Pam, then plop the bar/blob onto it, spray the blob, then fold over the saran wrap and smoosh into whatever shape I want. Chill until firm then cut into 6 bars.
1 cup oat bran, or finely chopped oats
1/2 cup shredded sweetened coconut
4 scoops chocolate whey powder (I used ON 100% Whey)
2 T unsweetened cocoa powder
1 T powdered ginger
1/4 t salt
1/2 cup skim milk (or soy milk, unsweetened)
Mix for at least a minute, spread on greased surface/container. I use saran wrap sprayed with Pam, then plop the bar/blob onto it, spray the blob, then fold over the saran wrap and smoosh into whatever shape I want. Chill until firm then cut into 6 bars.
Stella's No Bake Protein Bar
(From Stella's Kitchen)
5 tbsp natural peanut butter (chunky or smooth)
1/2 cup dry oat meal or whole grain hot cereal (uncooked)
1/2 cup oat flour (double the dry oats if you do not have oat flour)
6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder)
1 teaspoon vanilla
2 tablespoons flax seeds (optional)
1 cup non-fat dry milk
1/2 cup water (depending on what type of protein you use, you may need to add more)
Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries.Chopped almonds, hazelnuts, cashews, peanuts, flax seeds, sesame seeds, pumpkin seeds, raisins, or dried cranberries would all work well.
Spray an 8x8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla.
Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated
5 tbsp natural peanut butter (chunky or smooth)
1/2 cup dry oat meal or whole grain hot cereal (uncooked)
1/2 cup oat flour (double the dry oats if you do not have oat flour)
6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder)
1 teaspoon vanilla
2 tablespoons flax seeds (optional)
1 cup non-fat dry milk
1/2 cup water (depending on what type of protein you use, you may need to add more)
Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries.Chopped almonds, hazelnuts, cashews, peanuts, flax seeds, sesame seeds, pumpkin seeds, raisins, or dried cranberries would all work well.
Spray an 8x8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla.
Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated
No-Bake Recovery Bars
1 cup oats
4 scoops chocolate protein whey powder
1 cup dry fat-free milk
1/3 cup sunflower seeds
1/3 cup coconut flakes
1/3 cup cranberries dried
5 tbs peanut butter
1 1/4 cups water
1 tsp vanilla
Spray 9" square baking pan with nonstick spray.Combine oats, protein powder, dry milk, seeds, carnberries and coconut in a medium bowl; mix well Stir in peanut butter until mixture is crumbly. Add water and vanilla and mix until you get a smooth, doughy consistency. increase water if needed. Spoon mixture into pan and spread evenly.Refrigerate two hours. Use sharp knife to cut bars into 9 equal portions.
4 scoops chocolate protein whey powder
1 cup dry fat-free milk
1/3 cup sunflower seeds
1/3 cup coconut flakes
1/3 cup cranberries dried
5 tbs peanut butter
1 1/4 cups water
1 tsp vanilla
Spray 9" square baking pan with nonstick spray.Combine oats, protein powder, dry milk, seeds, carnberries and coconut in a medium bowl; mix well Stir in peanut butter until mixture is crumbly. Add water and vanilla and mix until you get a smooth, doughy consistency. increase water if needed. Spoon mixture into pan and spread evenly.Refrigerate two hours. Use sharp knife to cut bars into 9 equal portions.
Seitan Double Chocolate Protein Bars
1 cup vital wheat gluten
1/4 cup whole wheat flour (or soy flour)
1/4 cup cocoa powder
1/2 cup sugar
Pinch of salt
1/2 cup peanut butter
1/2 cup Vitasoy Protein Enriched Rice milk (or soy or you could use normal if vegetarian)
1/4 cup water (but I forgot to put this in!!)
A handful or 2 of chocolate chips (Cadbury dark one's are Vegan)
Baked at 350 for about 50 minutes. Put all dry ingredients into a medium sized bowl (including choc chips). In a separate bowl put rice milk (and water).In a 3rd small bowl put peanut butter and melt in microwave for about 30 seconds (I don't know if this is necessary but I wanted to mix it well with the milk), pour into milk (and water mixture) and whisk until mixed.Pour wet into dry and stir until a dough forms. Knead for a second and put into a foil lined pan (I used a loaf tin, also leave an overhang over the sides) and cover with edges of foil.Bake for 30-40 minutes (mine took 40 but it will depend on size of tin and thickness of bar).Remove and let cool, then cut into bar(I pressed it into a foil-lined 9x9 pan, then folded the edges of the foil back over the top to cover, so if you make a log or other shape, baking time may vary.)
1/4 cup whole wheat flour (or soy flour)
1/4 cup cocoa powder
1/2 cup sugar
Pinch of salt
1/2 cup peanut butter
1/2 cup Vitasoy Protein Enriched Rice milk (or soy or you could use normal if vegetarian)
1/4 cup water (but I forgot to put this in!!)
A handful or 2 of chocolate chips (Cadbury dark one's are Vegan)
Baked at 350 for about 50 minutes. Put all dry ingredients into a medium sized bowl (including choc chips). In a separate bowl put rice milk (and water).In a 3rd small bowl put peanut butter and melt in microwave for about 30 seconds (I don't know if this is necessary but I wanted to mix it well with the milk), pour into milk (and water mixture) and whisk until mixed.Pour wet into dry and stir until a dough forms. Knead for a second and put into a foil lined pan (I used a loaf tin, also leave an overhang over the sides) and cover with edges of foil.Bake for 30-40 minutes (mine took 40 but it will depend on size of tin and thickness of bar).Remove and let cool, then cut into bar(I pressed it into a foil-lined 9x9 pan, then folded the edges of the foil back over the top to cover, so if you make a log or other shape, baking time may vary.)
Gluten-free Chickpea Crackers
from fatfreevegan
(serves 4)
1/2 cup chickpea flour (besan), sifted before measuring
1/4 teaspoon salt
1/4 teaspoon baking powder
1/8 teaspoon turmeric
2 tablespoons nutritional yeast
1/2 teaspoon canola oil
2-4 tablespoons water
For dusting: gluten-free baking flour (or flour of choice)
Optional: Smoked Spanish paprika for tops
Mix all dry ingredients together well. Stir in the oil and begin stirring in water one tablespoon at a time. The amount will depend on the moisture in your flour. When the dough can be formed into a ball, you have added enough water. (I used 4 tablespoons, but your results may be different.
Knead the dough several times to distribute the ingredients, and then roll it in plastic wrap and set it aside while you preheat the oven to 350F. Dust your work area and rolling pin well with the gluten-free flour. After the dough has rested for 10 minutes divide it in half, put half on the floured surface, and sprinkle the top with flour. Roll it out until it is as thin as you can get it and still be able to pick it up. (Mine came out a little less than 1/8 inch thick or about 3 mm.) Cut it into 1x1-inch squares or use a cookie cutter. Place crackers on a non-stick cookie sheet and repeat with other half of dough. Prick each cracker once or twice with a fork (allows for air to escape and keeps them from puffing up). Sprinkle with paprika, if desired.
Bake for 15-20 minutes, being careful not to over- or under-bake. Remove from oven and allow them to cool and become crispy. Test one, and if it's not crispy, return to the oven for a few more minutes. After cooking, keep in a sealed container. If they get soft, a few minutes in a hot oven will return them to crispiness. I used a heart-shaped cookie cutter to cut these out, but using a knife to cut them into squares is actually quicker.
(serves 4)
1/2 cup chickpea flour (besan), sifted before measuring
1/4 teaspoon salt
1/4 teaspoon baking powder
1/8 teaspoon turmeric
2 tablespoons nutritional yeast
1/2 teaspoon canola oil
2-4 tablespoons water
For dusting: gluten-free baking flour (or flour of choice)
Optional: Smoked Spanish paprika for tops
Mix all dry ingredients together well. Stir in the oil and begin stirring in water one tablespoon at a time. The amount will depend on the moisture in your flour. When the dough can be formed into a ball, you have added enough water. (I used 4 tablespoons, but your results may be different.
Knead the dough several times to distribute the ingredients, and then roll it in plastic wrap and set it aside while you preheat the oven to 350F. Dust your work area and rolling pin well with the gluten-free flour. After the dough has rested for 10 minutes divide it in half, put half on the floured surface, and sprinkle the top with flour. Roll it out until it is as thin as you can get it and still be able to pick it up. (Mine came out a little less than 1/8 inch thick or about 3 mm.) Cut it into 1x1-inch squares or use a cookie cutter. Place crackers on a non-stick cookie sheet and repeat with other half of dough. Prick each cracker once or twice with a fork (allows for air to escape and keeps them from puffing up). Sprinkle with paprika, if desired.
Bake for 15-20 minutes, being careful not to over- or under-bake. Remove from oven and allow them to cool and become crispy. Test one, and if it's not crispy, return to the oven for a few more minutes. After cooking, keep in a sealed container. If they get soft, a few minutes in a hot oven will return them to crispiness. I used a heart-shaped cookie cutter to cut these out, but using a knife to cut them into squares is actually quicker.
Homemade Taco Seasoning Mix
6 ts Chili Powder
5 ts Paprika
4 1/2 ts Cumin
3 ts Onion Powder
2 1/2 ts Garlic Powder
1/8 ts Cayenne Pepper
In storage container with tight-fitting lid, combine all ingredients;
mix well. Seal tightly. Store in cool, dry place for up to 6 months.
Makes 21 teaspoons (about 1/2 cup). Seven teaspoons of mix equal a
1.25 oz. pkg. of purchased taco seasoning mix
OR
2 Tsp. chili powder
1 1/2 Tsp. paprika
1 Tsp. onion powder
1/2 Tsp. salt
3/4 Tsp. garlic salt
1 Dash red pepper
Mix all together. Makes 1 package of store bought mix.
OR
2 tsp. paprika
1 1/2 tsp. salt
1 tsp. onion powder
1 tsp. chili powder
1 1/2 tsp. cumin
1/2 to 3/4 tsp. garlic powder
Mix together and use as taco seasoning.
5 ts Paprika
4 1/2 ts Cumin
3 ts Onion Powder
2 1/2 ts Garlic Powder
1/8 ts Cayenne Pepper
In storage container with tight-fitting lid, combine all ingredients;
mix well. Seal tightly. Store in cool, dry place for up to 6 months.
Makes 21 teaspoons (about 1/2 cup). Seven teaspoons of mix equal a
1.25 oz. pkg. of purchased taco seasoning mix
OR
2 Tsp. chili powder
1 1/2 Tsp. paprika
1 Tsp. onion powder
1/2 Tsp. salt
3/4 Tsp. garlic salt
1 Dash red pepper
Mix all together. Makes 1 package of store bought mix.
OR
2 tsp. paprika
1 1/2 tsp. salt
1 tsp. onion powder
1 tsp. chili powder
1 1/2 tsp. cumin
1/2 to 3/4 tsp. garlic powder
Mix together and use as taco seasoning.
Ortega Burgers
from justfood.blogspot.com
(makes 4 patties)
Ingredients:
1 cup of TVP granules
7/8 cup water
1 packet of Taco Seasoning or homemade taco seasoning
1/2 cup Wheat Gluten Flour
1/2 cup Salsa of Choice
1 tbsp Hot sauce (like Tapatio)
Reconstitute TVP by placing it in a microwave safe bowl, pouring water over it, covering it TIGHTLY with plastic wrap and microwave on high for 5-6 minutes. Mix in taco seasoning, then mix in the flour, salsa and hot sauce. Let sit for about 20 minutes. (You may refrigerate it for later at this point if you want to.) Divide mixture into 4 equal parts. Form burger patties. Prepare as desired. They can be baked at 350 for about 15 minutes or until just crisp on the outsides, fried (in oil or non-stick spray) or grilled. If grilling, us a foil liner so they don't fall apart. Garnish with onions, jalapeno, sour cream, salsa and avocado. YUM!
(makes 4 patties)
Ingredients:
1 cup of TVP granules
7/8 cup water
1 packet of Taco Seasoning or homemade taco seasoning
1/2 cup Wheat Gluten Flour
1/2 cup Salsa of Choice
1 tbsp Hot sauce (like Tapatio)
Reconstitute TVP by placing it in a microwave safe bowl, pouring water over it, covering it TIGHTLY with plastic wrap and microwave on high for 5-6 minutes. Mix in taco seasoning, then mix in the flour, salsa and hot sauce. Let sit for about 20 minutes. (You may refrigerate it for later at this point if you want to.) Divide mixture into 4 equal parts. Form burger patties. Prepare as desired. They can be baked at 350 for about 15 minutes or until just crisp on the outsides, fried (in oil or non-stick spray) or grilled. If grilling, us a foil liner so they don't fall apart. Garnish with onions, jalapeno, sour cream, salsa and avocado. YUM!
Baked Seitan Log
(serves 6- 8)
1.5 cups vital wheat gluten
1/4 cup nutritional yeast
1 tsp salt
2 tsp paprika
1/4 tsp cinnamon
1/4 tsp cumin
1-2 tsp pepper (I use 2 tsp)
1/4 tsp cayenne pepper (you can use 1/8 tsp if you like it less spicy)
1/8 tsp allspice
2 tsp garlic powder
3/4 cups water
4 tbsp tomato paste
1 tbsp tamari
2 tbsp extra virgin olive oil
2 tbsp vegetarian Worcestershire sauce ( or add 2 tbsp soy sauce)
Preheat oven to 325°.
In a large mixing bowl mix dry ingredients. Mix the rest of the ingredients (liquid ingredients) in a smaller mixing bowl. Whisk well until mixed.
Add the liquid ingredients to the dry ingredients. Mix well, then knead for a minute or two.. it doesn't need long.
Form into a log (6-8" long), wrap tightly in foil, twisting ends. Bake for 90 minutes. When done baking, unwrap and leave out to cool all the way. Then wrap it foil or plastic and refrigerate. Slice to use as desire.
1.5 cups vital wheat gluten
1/4 cup nutritional yeast
1 tsp salt
2 tsp paprika
1/4 tsp cinnamon
1/4 tsp cumin
1-2 tsp pepper (I use 2 tsp)
1/4 tsp cayenne pepper (you can use 1/8 tsp if you like it less spicy)
1/8 tsp allspice
2 tsp garlic powder
3/4 cups water
4 tbsp tomato paste
1 tbsp tamari
2 tbsp extra virgin olive oil
2 tbsp vegetarian Worcestershire sauce ( or add 2 tbsp soy sauce)
Preheat oven to 325°.
In a large mixing bowl mix dry ingredients. Mix the rest of the ingredients (liquid ingredients) in a smaller mixing bowl. Whisk well until mixed.
Add the liquid ingredients to the dry ingredients. Mix well, then knead for a minute or two.. it doesn't need long.
Form into a log (6-8" long), wrap tightly in foil, twisting ends. Bake for 90 minutes. When done baking, unwrap and leave out to cool all the way. Then wrap it foil or plastic and refrigerate. Slice to use as desire.
Body For Life Pancakes or Muffins (Shannycakes)
4 egg whites
1/4 C cottage cheese
1/2 C oats
four packets of Splenda
1 tsp cinnamon
1 tsp vanilla
Blend in a blender until cottage cheese is smooth. Cook on a Pam-sprayed skillet like pancakes and enjoy! You can also make these into muffins by pouring batter halfway into cups of a muffin tin and baking at 350 degrees for 25 minutes.
Variations:
Banana Shannycakes: Add a 1/2 banana and cut the oatmeal to 1/3C.
Chocolate Almond Shannycakes: Omit cinnamon and add 2 Tbsp unsweetened cocoa, two extra packets of Splenda, and 1 tsp almond extract. Increase vanilla by 1/2 tsp.
Apple Pie Shannycakes: Cut oats to 1/3 C, add 1/2 jar of pureed apples (baby food) and add 1/4 tsp of nutmeg
Pumpkin Shannycakes: Add 1/4 C canned pumpkin, 1/2 tsp nutmeg, 1/8 tsp of ginger and 1/8 tsp of cloves.
1/4 C cottage cheese
1/2 C oats
four packets of Splenda
1 tsp cinnamon
1 tsp vanilla
Blend in a blender until cottage cheese is smooth. Cook on a Pam-sprayed skillet like pancakes and enjoy! You can also make these into muffins by pouring batter halfway into cups of a muffin tin and baking at 350 degrees for 25 minutes.
Variations:
Banana Shannycakes: Add a 1/2 banana and cut the oatmeal to 1/3C.
Chocolate Almond Shannycakes: Omit cinnamon and add 2 Tbsp unsweetened cocoa, two extra packets of Splenda, and 1 tsp almond extract. Increase vanilla by 1/2 tsp.
Apple Pie Shannycakes: Cut oats to 1/3 C, add 1/2 jar of pureed apples (baby food) and add 1/4 tsp of nutmeg
Pumpkin Shannycakes: Add 1/4 C canned pumpkin, 1/2 tsp nutmeg, 1/8 tsp of ginger and 1/8 tsp of cloves.
Regular Plain Oatmeal Pancakes
(serves 3)
Ingredients:
6 egg whites
1 cup rolled oats, dry
1 cup cottage cheese
2 teaspoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla
In a blender, blend all ingredients until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining batches, spraying the griddle as needed. Makes about 10 pancakes.
Ingredients:
6 egg whites
1 cup rolled oats, dry
1 cup cottage cheese
2 teaspoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla
In a blender, blend all ingredients until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining batches, spraying the griddle as needed. Makes about 10 pancakes.
Carolyn's Breakfast Pancakes
From Pattycake.ca
2 egg whites (or 1 whole egg)
2 tbsp protein powder (soy or whey)
1 tbsp ground flax seed
1/3 cup oats (or gluten-free oats)
1 tsp vanilla
Cinnamon
Pinch of sea salt
Raisins (1 or 2 tbsp)
Pinch of Stevia (natural sweetener)
1 tbsp water
Mix this all together. Heat a small pan and lightly spray with olive oil. Drop gooey mixture on like you would pancake batter and spread out over pan. Cover with lid and cook for a few minutes, flip, remove cover and cook till other side is also golden brown.
Cool on baking racks and freeze if necessary.
Be creative! Variations could include the addition of sesame seeds,hemp seeds, or other seeds. Substitute dried cranberries for the raisins. Place on top in decorative patterns before flipping for added fun.
2 egg whites (or 1 whole egg)
2 tbsp protein powder (soy or whey)
1 tbsp ground flax seed
1/3 cup oats (or gluten-free oats)
1 tsp vanilla
Cinnamon
Pinch of sea salt
Raisins (1 or 2 tbsp)
Pinch of Stevia (natural sweetener)
1 tbsp water
Mix this all together. Heat a small pan and lightly spray with olive oil. Drop gooey mixture on like you would pancake batter and spread out over pan. Cover with lid and cook for a few minutes, flip, remove cover and cook till other side is also golden brown.
Cool on baking racks and freeze if necessary.
Be creative! Variations could include the addition of sesame seeds,hemp seeds, or other seeds. Substitute dried cranberries for the raisins. Place on top in decorative patterns before flipping for added fun.
Monica Brant Pancake
4-5 Egg whites
1/4 cup Nonfat cottage cheese
3 ounces Extra firm low fat tofu (abt 1/2 cup)
1/2 cup Old Fashioned oatmeal
Optional:
1/2 scoop Berry flavored with protein
Blend ingredients together.Add vanilla or almond extract, cinnamon and nutmeg. Cook batter like pancakes flipping when the cake bubbles in pan (use nonsticking cooking spray).Add either butter, butter spray or Smart Beat or nothing at all
1/4 cup Nonfat cottage cheese
3 ounces Extra firm low fat tofu (abt 1/2 cup)
1/2 cup Old Fashioned oatmeal
Optional:
1/2 scoop Berry flavored with protein
Blend ingredients together.Add vanilla or almond extract, cinnamon and nutmeg. Cook batter like pancakes flipping when the cake bubbles in pan (use nonsticking cooking spray).Add either butter, butter spray or Smart Beat or nothing at all
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