Ingredients
(makes about 2-3 rice balls)
1 c short Brown Rice
3 c water
1⁄4 t Salt
8 Sheets sushi nori seaweed
Umeboshi paste
Place a cutting board or wax paper on the counter and wet your hands throughly. This is to keep the rice from sticking to your hands (although some grains will still stick) and to keep your hands cool from the hot rice. Then place nori on top of paper and several spoonfuls of rice in the center of each nori sheet. Scoop some rice with a spoon or scooper approx 1/3- 1/2 cup of rice for every rice ball
Make a deep crater in the rice ball, but don't puncture it to the point that your fingers slip to the other side! This is where your filling is going to go, so just deep enough to place things in. Insert your fillings into the hole. Make sure that you don't overfill it! Fold some rice over the hole/crater so that all fillings are hidden.
Tips:
Mix sesame seeds in with the rice before you form the rice balls. You can use regular sesame seeds (goma) or black sesame seeds (kurogoma).
Umeboshi either in the center or torn up and mixed into the rice.
Fresh ginger salad dressing mixed with rice!
Use commercial rice seasonings which typically contain some nori, sesame and some other flavors.
Use vinegar or salt on the rice for additional taste or make a solution of the two plus sugar and pour a little at a time onto the hot rice, cutting and folding it into the rice. Don't use too much of the solution as the purpose is to enhance the flavor of the rice -not overpower it. A solution of salt, rice vinegar and water folded into the rice will make the rice a bit stickier which can be beneficial if your rice balls tend to fall apart.
Dip your hands in salt water to prevent the rice from sticking to your hands as your form the rice balls.If you have difficulty sealing up rice balls with fillings, when you form the rice ball, form two halves with filling and put them together, using the salt water solution to help you to smooth and seal the seams.Try to get all the liquid out of a filling, because wet fillings makes your onigiri soggy, unappetizing, and falls apart.
Serve with a sauce made of soy sauce and some gari (pickled ginger) and wasabi.
Other fillings:
Sweet red bean paste (Anko) for a more desserty onigiri, however doesn't go well with nori
Grilled smoked Tofu
Steamed Carrot sticks
chopped up pickles (tsukemono)
pickled plum (umeboshi)
Ground veggie meat cooked with grated or chopped ginger, then flavored with soy sauce, some red pepper flakes, sake or mirin, and sugar. It should be quite dry. Curry flavored veggie ground meat mixture works surprisingly well too.
Tofu Wasabi Spread (really Thick)
Sushi vinegar mix (awase-zu)
If you can't get prepared sushi vinegar you can make it thus:
Mix 1/4 cup of rice vinegar or mild cider vinegar, 1 tablespoon of sugar, 1/2 tablespoon of mirin, sake or sweet brandy, and 1/2 tablespoon of salt. Heat over low heat in a small saucepan, and stir until the sugar and salt have dissolved. This is enough to flavor 4 cups of rice, so adjust the amount according to the amount of rice you have.
Showing posts with label snacks. Show all posts
Showing posts with label snacks. Show all posts
Monday, October 12, 2009
Vegetarian Hand Rolled Sushi (Temaki)
Ingredients
* Sushi rice (brown rice or white rice)
* Nori
Possible filling ingredients:
* Carrot, julienned
* Orange and red bell peppers, julienned
* Cucumber, julienned (Chinese B without seeds, or regular is also ok)
* Asparagus
* Avocado
* Scallions, julienned
Garnishes:
* Black sesame seeds
* White sesame seeds
* Black sesame seeds/salt combination
Directions
Place a half sheet of nori horizontally in front of you on your mat. Place rice on left third of nori, leaving border of nori all around. Place filling ingredients vertically across middle of rice. Fold near corner of nori over to begin folding into cone shape. Continue to roll until cone is formed.
Serve with pickled ginger, wasabi and soy sauce as condiments.
* Sushi rice (brown rice or white rice)
* Nori
Possible filling ingredients:
* Carrot, julienned
* Orange and red bell peppers, julienned
* Cucumber, julienned (Chinese B without seeds, or regular is also ok)
* Asparagus
* Avocado
* Scallions, julienned
Garnishes:
* Black sesame seeds
* White sesame seeds
* Black sesame seeds/salt combination
Directions
Place a half sheet of nori horizontally in front of you on your mat. Place rice on left third of nori, leaving border of nori all around. Place filling ingredients vertically across middle of rice. Fold near corner of nori over to begin folding into cone shape. Continue to roll until cone is formed.
Serve with pickled ginger, wasabi and soy sauce as condiments.
Sunday, October 11, 2009
Baked Spinach Kofta with Cucumber-Soy Yogurt Sauce
Baked Spinach Kofta
Makes 4 servings.
2 medium red potatoes, about 12 ounces
6 ounces fresh spinach
2 ounces tofu
2 teaspoons nutritional yeast flakes
2 teaspoons lemon juice
1 teaspoon salt
1 teaspoon cumin seeds
1/2 onion, minced
2 cloves garlic, minced
1 teaspoon minced fresh ginger
1/2 teaspoon garam masala
3 tablespoons chickpea flour (besan)
Peel the potatoes, dice them into 1/2-inch pieces, place them in a saucepan, and cover them with water. Boil until the potatoes are tender and then drain them well and mash. Set aside.
Bring a large pot of water to a boil. Add the spinach and blanch for one minute, or just until wilted. Drain well in a colander. Put the spinach along with the tofu, nutritional yeast, lemon juice and salt into a food processor and process until crumbly. Set aside.
Spray a large skillet with canola oil and bring it to medium-high heat. Add the cumin seeds and toast for one minute. Add the onions, garlic, and ginger and sauté until the onions are soft, about 3 minutes. Add the garam masala, stir, and immediately add the potatoes and the spinach mixture. Cook, stirring, for 3 more minutes. Remove from the heat and spoon into a large bowl.
Add the chickpea flour and stir well. Allow to cool until easy to handle. Shape into about 20 balls, approximately 1-inch in diameter. (Don't worry about getting them perfect; they will naturally flatten out some during baking.) Place on an oiled cookie sheet or a silicone baking mat:
Preheat oven to 450F. Bake for 10 minutes and then turn the kofta. Bake for 10 more minutes and turn again. Bake for 10 more minutes or until all sides are lightly browned.
Serve with Cucumber-Soy Yogurt sauce (below), garnished with tomatoes, red onion, and hot chile peppers. This makes a delicious stuffing for whole wheat pita bread or chapatis.
Cucumber-Soy Yogurt Sauce
1 small or 1/2 large cucumber
1 cup plain soy yogurt
1/4 cup diced red onion
1-2 tablespoons minced mint leaves
1-3 tablespoons lime juice (use more if you are using store-bought soy yogurt because it tends to be sweetened)
1/4 teaspoon ground coriander
1/4 teaspoon ground cumin
salt and freshly ground pepper, to taste
Peel and finely dice the cucumber. Place the pieces in a colander and allow the liquid to drain while you mix the other ingredients in a bowl.
Before adding the cucumber, blot it lightly with a paper towel to remove excess moisture. Add it to the yogurt mixture and stir to combine. Refrigerate for at least 1/2 hour to allow the flavors to blend.
Saturday, March 14, 2009
Chewy Fruit Hemp Protein Bars
SERVES 12
1/3 cup coconut milk
3/4 cup dried mixed fruit
1/2 cup sliced almonds
1/2 cup puffed rice cereal
1/3 cup hemp protein powder
1/4 cup grated dark baking chocolate, bar
1/2 cup hemp seeds
1/2 teaspoon ground cinnamon
1/4 cup honey or syrup
1/2 cup oats, toasted
Mix All Ingredients. Press onto waxed paper on a cookie sheet. Let dry overnight & then cut into bars. Refrigerate for freshness.
1/3 cup coconut milk
3/4 cup dried mixed fruit
1/2 cup sliced almonds
1/2 cup puffed rice cereal
1/3 cup hemp protein powder
1/4 cup grated dark baking chocolate, bar
1/2 cup hemp seeds
1/2 teaspoon ground cinnamon
1/4 cup honey or syrup
1/2 cup oats, toasted
Mix All Ingredients. Press onto waxed paper on a cookie sheet. Let dry overnight & then cut into bars. Refrigerate for freshness.
Friday, January 16, 2009
Fatteh
This traditional Lebanese breakfast and lunch is a special treat. Tasty and unique fatteh may be prepared in a variety of ways. Here we offer the simplest.
1 cup cooked chickpeas
1 cup yogurt
½ a lemon juiced
½ tsp salt
1/4 cup tahini sauce
2-3 clovse garlic crushed with a dash of salt
1 cup of fried pita chips
¼ cup pine nuts
2 tbsp. butter
Place chickpeas in a serving dish.
In a small bowl combine:
• yogurt
• tahini
• garlic
• salt
• lemon juice
Mix well together.Pour the mixture over the cooked chickpeas.Deep fry the pita bread until golden brown.Let the pita cool.Break the pita into ½ inch pieces.Sauté pine nuts in butter until golden.Sprinkle the pita chip pieces over the yogurt and the chickpeas.Then sprinkle the pine nuts over pita chips.
OR
Eggplant Fatteh (two servings)
One can chickpeas
One small-medium eggplant
3/4 c yogurt (ideally Greek yogurt, which is much thicker than normal yogurt)
1/2 T tahini
1 clove garlic, crushed
1 tsp lemon juice
1-2 pieces of pita bread
Slice the eggplant into 1/2 inch thick rounds. Salt and let sit for half an hour, then bake at 425 for 15 minutes, or until the top browns. Then flip and continue baking until the other side is brown. While the eggplant cooks, drain the chickpeas well, then heat them up. I simmered them in a pot of stock for a few minutes, then drained them. Stir together the yogurt, tahini, garlic, and lemon juice to make the sauce. Lightly toast the pita bread, then cut or break into pieces. When the eggplant is done, layer it in a bowl with the chickpeas. Surround it with pieces of pita bread, then top with the sauce. If you like, garnish with chives or other herbs. Enjoy!
1 cup cooked chickpeas
1 cup yogurt
½ a lemon juiced
½ tsp salt
1/4 cup tahini sauce
2-3 clovse garlic crushed with a dash of salt
1 cup of fried pita chips
¼ cup pine nuts
2 tbsp. butter
Place chickpeas in a serving dish.
In a small bowl combine:
• yogurt
• tahini
• garlic
• salt
• lemon juice
Mix well together.Pour the mixture over the cooked chickpeas.Deep fry the pita bread until golden brown.Let the pita cool.Break the pita into ½ inch pieces.Sauté pine nuts in butter until golden.Sprinkle the pita chip pieces over the yogurt and the chickpeas.Then sprinkle the pine nuts over pita chips.
OR
Eggplant Fatteh (two servings)
One can chickpeas
One small-medium eggplant
3/4 c yogurt (ideally Greek yogurt, which is much thicker than normal yogurt)
1/2 T tahini
1 clove garlic, crushed
1 tsp lemon juice
1-2 pieces of pita bread
Slice the eggplant into 1/2 inch thick rounds. Salt and let sit for half an hour, then bake at 425 for 15 minutes, or until the top browns. Then flip and continue baking until the other side is brown. While the eggplant cooks, drain the chickpeas well, then heat them up. I simmered them in a pot of stock for a few minutes, then drained them. Stir together the yogurt, tahini, garlic, and lemon juice to make the sauce. Lightly toast the pita bread, then cut or break into pieces. When the eggplant is done, layer it in a bowl with the chickpeas. Surround it with pieces of pita bread, then top with the sauce. If you like, garnish with chives or other herbs. Enjoy!
Chickpea flour Apricot Loaf
1 cup chickpea flour
1 tsp baking powder
4 tbsp white sugar
3 eggs, lightly beaten
100 gr dried apricots, coarsely chopped
1 tsp almond extract
Preheat oven to 350° Grease a loaf pan.
In a mixing bowl mix together the flour, baking powder, sugar and almond extract. Stir in eggs and the apricots.
Pour into the prepared loaf pan. Bake for 30-35 minutes.
Cool and sprinkle with a confectioners' sugar.
1 tsp baking powder
4 tbsp white sugar
3 eggs, lightly beaten
100 gr dried apricots, coarsely chopped
1 tsp almond extract
Preheat oven to 350° Grease a loaf pan.
In a mixing bowl mix together the flour, baking powder, sugar and almond extract. Stir in eggs and the apricots.
Pour into the prepared loaf pan. Bake for 30-35 minutes.
Cool and sprinkle with a confectioners' sugar.
Friday, December 26, 2008
Eggplant and Sesame Dip
3 medium or 2 large eggplants
2 Tbsp tahini paste
1 Tbsp olive oil
2 garlic cloves, chopped finely
3-4 Tbsp freshly squeezed lime juice
2 Tbsp chopped fresh cilantro
Salt and freshly ground black pepper
Preheat the oven to 400°F (200°F). Lightly brush a roasting pan with olive oil, and place the whole eggplants on it. Pierce them with a fork to allow steam to escape as they cook, and bake for 45-60 minutes, until they feel very soft when pressed. Remove from the oven, and allow to cool. Slice them in half, and scoop out the flesh into a bowl. Combine the olive oil, tahini, garlic, lime juice, and half of the cilantro, and stir into the eggplant. Season to taste with salt and pepper, and garnish with the remaining cilantro.
2 Tbsp tahini paste
1 Tbsp olive oil
2 garlic cloves, chopped finely
3-4 Tbsp freshly squeezed lime juice
2 Tbsp chopped fresh cilantro
Salt and freshly ground black pepper
Preheat the oven to 400°F (200°F). Lightly brush a roasting pan with olive oil, and place the whole eggplants on it. Pierce them with a fork to allow steam to escape as they cook, and bake for 45-60 minutes, until they feel very soft when pressed. Remove from the oven, and allow to cool. Slice them in half, and scoop out the flesh into a bowl. Combine the olive oil, tahini, garlic, lime juice, and half of the cilantro, and stir into the eggplant. Season to taste with salt and pepper, and garnish with the remaining cilantro.
Monday, November 17, 2008
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.
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!
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.
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.
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