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Tomorrow, February 24th, is “Carnival”, Mardi Gras” (“Fat Tuesday” in French), “Shrove Tuesday”, Fasnacht (the Germanic "night of the fast"—also the name of a doughnut), or “Pancake Tuesday”.Carnival means “lifting off the meat”, because this Tuesday comes the day before Ash Wednesday in the church calendar, the first day of Lent, when many Catholics, Anglicans, and Orthodox Christians traditionally give up meat until Easter.In many countries, people traditionally have rowdy and colorful celebrations on this day—a kind of combination of longing for spring and letting off steam before the fast.
The religious name is Shrove Tuesday, or Shrovetide, the eve of Lent, but it is celebrated across the world with riotous merrymaking and feasting.
Brazilians and Caribbean islanders dance in the streets, New Orleans throws its most famous party of the year, the English celebrate with Pancake Tuesday. Why? Well, pancakes use up rich ingredients like butter and eggs from the larder before the Lenten fast. Families gather for pancake suppers, and housewives still compete in the peculiar tradition of donning their aprons and racing each other holding pancake-filled skillets. Strict rules require that each contestant successfully toss and flip her pancakes into the air at least three times before crossing the finish line!
To celebrate New Orleans-style,try one of the recipes below, and check out these websites:
If you would like to read about Mardis Gras and its traditions in New Orleans, click here.
You will find a recipe for a rich Vegan Kings' Cake here, which is the traditional sweet at Mardis Gras in New Orleans.
Here is an article about the history of King cake in New Orleans. (See picture above.)
These vegan-style Cajun/Creole recipes are from my book "The Fiber For Life Cookbook", in a slightly more elaborate form:
BRYANNA'S GUMBO Z'HERBES
8 generous servings
This evidently was originally a vegetarian Lenten dish, but meat and seafood are usually added these days. Here's a low-fat version going back to the meatless tradition that is absolutely scrumptious! I use browned flour and a little oil instead of the traditional roux that contains half flour and half fat. Serving the soup over brown basmati rice makes this a delicious high-fiber treat.
2/3 c. dark browned flour(see directions in recipe text)
2 T. olive oil
2 large onions, minced
1 c. celery, minced
1 medium bell pepper, seeded and chopped
2 cloves garlic (or more), chopped
12 cups chopped greens
(NOTE: traditionally, you should have at least 5 [up to 12] different kinds-- can be mustard, turnip, collard, spinach, parsley, beet tops, radish tops, rapini, escarole, kale, chard, cabbage, etc.)
6 c. vegetable broth
1 bay leaf OPTIONAL: 1/2 tsp. filé powder
1/4 tsp. EACH cayenne, dried thyme, dried marjoram
pinch each ground cloves and allspice
lots of freshly-ground black pepper
1 T. good-quality soy “bacon” chips (I like ClubHouse brand) or bits OR 1/4 c. chopped vegetarian “ham” or “Canadian back bacon” (omit for soy-free)
OPTIONAL: 1 tsp. liquid smoke
2-3 c. cooked (or drained and rinsed canned) black-eyed peas or chickpeas OR (you can use 2 or 3 different types) diced meat substitute— such as browned spicy vegetarian "sausages" (veg "chorizo" or "Italian sausages" would be good; or just use plain or spicy vegetarian wieners; any vegetarian meat substitute that you like; Chinese vegetarian "shrimp"
salt and pepper to taste
2 c. dry long grain brown rice (brown basmati the tastiest--see recipe text for how to cook it.)
To make Browned Flour,
brown 2/3 c. unbleached flour over medium heat in a dry cast iron pan, stirring constantly, until it is as dark as brown coffee, being careful not to burn it.
************
In a large pot, heat the oil. Saute the onions, celery, pepper and garlic slowly in the oil til the onion softens. Stir in the browned flour. Stir in the broth, then add the greens, spices, “bacon” chips, and any optionals you might be using. Bring to a boil, then turn down to a simmer and cook, covered, for 1 hour.
Cook the rice while the gumbo cooks:
Mix the rice with 3 c. water and 1/2 tsp. salt in a covered saucepan and bring to a boil. Turn to low and cook, covered tightly, for 45 minutes.
Taste the gumbo for salt and pepper. Serve each bowl with about 3/4 c. of cooked rice.
BRYANNA'S VEGETARIAN OKRA GUMBO (WITH FILÉ GUMBO VARIATION FOR THOSE WHO DON’T LIKE OKRA) serves 8
I consulted many gumbo recipes and finally came up with a hearty, lower-fat vegetarian version that I really like. Like the “green gumbo” recipe above, I use browned flour instead of fatty roux, and serve it with fiber-rich brown basmati rice.
1/2 c. dark browned flour (see directions in recipe text)
1 T. Asian (roasted or toasted) sesame oil
250 g package (about 8 oz.) frozen baby okra, “topped and tailed” and sliced in 1/2” thick rounds
2 T. extra-virgin olive oil
1 large onion, chopped
2 large cloves garlic, minced
1 stalk celery, sliced
1 small bell pepper (any color), seeded and chopped
5 green onions, chopped
4 c. vegetable broth
14 oz. can diced tomatoes and juice
1 large bay leaf
1 tsp. dried thyme
1/4 tsp. cayenne
lots of freshly-ground black pepper
1 T. good-quality soy “bacon” chips (I like ClubHouse brand) or bits OR 1/4 c. chopped vegetarian “ham” or “Canadian back bacon” (omit for soy-free)
OPTIONAL: 1 tsp. liquid smoke
2-3 c. cooked (or drained and rinsed canned) black-eyed peas or chickpeas OR (you can use 2 or 3 different types) diced meat substitute— such as browned spicy vegetarian "sausages" (veg "chorizo" or "Italian sausages" would be good; or just use plain or spicy vegetarian wieners; any vegetarian meat substitute that you like; Chinese vegetarian "shrimp"
salt and pepper to taste
2 c. dry long grain brown rice (brown basmati is the tastiest--see recipe text for how to cook it.)
To make Browned Flour,
brown 2/3 c. unbleached flour over medium heat in a dry cast iron pan, stirring constantly, until it is as dark as brown coffee, being careful not to burn it.
****************
Heat the sesame oil in a large heavy pot. Saute the okra in this for 5 minutes over medium heat. Set the okra aside.
In the same pot, heat the olive oil. Add the onion, garlic, celery, bell pepper and green onions. Saute until the onion softens. Stir in the browned flour, then the vegetarian broth, tomatoes, okra, bay leaf, thyme, cayenne, pepper, “bacon” chips , and any optionals you are using. Bring to a boil, then lower heat, cover and simmer 1 hour.
Cook the rice while the gumbo cooks:
Mix the rice with 3 c. water and 1/2 tsp. salt in a covered saucepan and bring to a boil. Turn to low and cook, covered tightly, for 45 minutes.
Taste the gumbo for salt and pepper. Serve each bowl with about 3/4 c. of cooked rice.
FILÉ GUMBO VARIATION:
Use only 1/4 c. Browned Flour. Omitthe okra. Use a large bell pepper and 2 stalks celery. 5 minutes before serving, add 1-1 and 1/2 T. filé powder. Let stand 5 minutes, then serve as above.
BRYANNA’S VEGETARIAN JAMBALAYA serves 8
I wanted to make an authentic-tasting vegetarian jambalaya (a spicy rice dish from Louisiana) with brown rice. Brown rice has a hard time softening up when cooked with tomatoey, spicy mixture such as this one, so I have taken the liberty of using already cooked brown basmati rice, and added a “sofrito”, a cooked vegetable and herb mixture, to the cooked rice. It worked well and is quite delicious.
1 and 1/2 c. brown basmati rice
2 and 1/2 c. water
1 tsp. salt
1 T. roasted (Asian) sesame oil
1 and 1/2 c. cut-up commercial flavored, baked tofu OR agé cubes (Japanese deep-fried tofu)
OR any favorite vegetarian “chicken’ substitute
1 pkg. vegetarian plain or Italian “sausages” OR vegetarian "chorizo" OR 2 vegetarian jumbo “weiners” (or 4 small ones), spicy, if possible
1/2 c. sliced vegetarian "Canadian back bacon" or “ham” OR 1 T. soy “bacon” chips (I prefer ClubHouse brand) or bits NOTE: You can add some Chinese vegetarian "shrimp", if you can find it.
SEASONING MIXTURE:
1 and 1/2 T. olive oil
1/2 T. roasted (Asian) sesame oil
2 onions, chopped
4 cloves garlic, minced
1/2 c. celery, chopped
1 medium green bell pepper, chopped
1 medium red bell pepper, chopped
2 bay leaves, crushed
1 tsp. paprika
1 tsp. dried basil
1 tsp. dried thyme
1/2 tsp. freshly-ground black pepper
1/2 tsp. cayenne pepper
1/2 tsp. chile powder
1/2 tsp. salt
1/8 tsp. allspice
1/8 tsp. ground cloves
1 c. canned diced tomatoes and juice OR chopped juicy ripe tomatoes
3/4 c. vegetable broth
4 green onions, chopped
3 T. minced parsley
In a medium heavy saucepan, bring the rice, water and salt to a boil. Cover, reduce heat, and simmer on low for 45 minutes. (This can be done earlier in the day.)
Slice whatever "sausages" you are using and brown them with the tofu or “chicken” sub in the sesame oil in a large skillet. Remove and set aside.
In the same skillet, heat the remaining oils. Add the onion and cook over medium heat until they start to soften. Add the garlic, celery, and peppers. Cook until they wilt a bit. Add the spices and cook for a few minutes. Add the vegetarian “bacon” or “ham”, tofu, and browned “sausage” pieces. stir well. Add the tomato and cook for a few minutes, then add the broth and the cooked rice and mix it VERY well. Cover the pan and cook on low for about 15 minutes, just to heat the rice, meld the flavors, and let the liquids absorb. Stir in the green onions and parsley and serve.
MARCH 8, 2004-- A COUNTRY-STYLE VEGAN ST.
PATRICK'S DAY DINNER FOR MARCH 17TH
In North America, we are used to celebrating St. Patrick's Day in a rather gaudy and raucous fashion, with parades, paper shamrocks draping everything in sight, and nauseating offers of everything from green beer to green bread!
The Irish celebrate their patron saint's day as a religious holiday in their native country, however, with most people attending church services.
We might take this opportunity to celebrate the wonderful simplicity and freshness of traditional Irish cookery on this day, with a country-style menu that features not only the ubiquitous potato, but the fresh produce (particularly greens), hot quick breads and apples of the Emerald Isle.
BRYANNA’S VEGAN Saint Patrick’s DAY Soup
Serves 4
Get your greens into the menu by starting with this creamy soup.
1 T. Earth Balance
1 medium potato, peeled and diced
1 small onion, sliced
1 c. sliced mushrooms
1 lb. cleaned, dried,and trimmed fresh spinach
OR 1/10 oz. packg frozen chopped spinach, thawed and squeezed dry
5 c. chicken-style vegetarian broth
1/4 tsp. ground cloves
1/2 c. Irish oatmeal (steel-cut oats; **see definition below) OR rolled oats
Salt (about 1 tsp.) and freshly-ground blackor white pepper to taste
Tofu Sour Crème (Homemade, or Tofutti)
Melt the Earth Balance over low heat in a non-stick heavy pot. Add mushrooms and onions and stir- fry until softened.Chop spinach finely.
Add the broth, spinach, cloves and diced potatoes. Stir in Irish oatmeal and bring to a boil, then turn down and simmer, covered, for 20 minutes.
Puree the soup right in the pot with a hand immersion blender, or in batches in a blender (remove the central cap ofthe blender top and cover it loosely with a folded tea towel while you blend very hot liquids, in order to avoid an explosion of hot soup).Return to the pot.Taste for seasoning and heat through.
Serve into wide soup dishes with a dab of tofu sour crème floating in centre.
**Definition of Irish oatmeal from foodsubs.com:
“steel-cut oats = Irish oats = Scotch oats = pinhead oats = coarse-cut oats = steel-cut oatmeal = Irish oatmeal = Scotch oatmeal = pinhead oatmeal = coarse-cut oatmeal = porridge oats = porridge oatmeal Notes: These are groats that have been chopped into small pieces. They're chewier than rolled oats, and grain aficionados often prefer them for hot oatmeal cereals and muesli. Substitutes: rolled oats (less chewy, takes less time to cook) OR whole oat groats (takes much longer to cook)”
Mushrooms have always been an important part of the Irish diet. This simple, but delicious recipe makes a no-fuss and festive main dish.
Earth Balance
16 large cremini (brown) mushrooms
1/2 c. chopped onions
1/2 c.wholewheat breadcrumbs
4 oz. vegetarian sausage
1 tsp. choppedfresh sage (or a generous 1/4 tsp. dried, crumbled) salt and freshly-ground black pepper
Preheat the oven to 350 degrees F.
Remove stalks from the mushrooms, chop the stalks and set aside. Brush mushroom caps with melted Earth Balance. Saute the onions in a bit of Earth Balance in a non-stick skillet to soften. When tender, mix onion with breadcrumbs, “sausage”, sage and salt and pepper to taste. Divide among the mushrooms, packing the stuffing into the caps. Place mushrooms in a shallow ovenproof dish, pour 4 tablespoons of water (or white wine) into the bottom of the dish, and bake for 15-20 minutes.Serve hot.
IRISH Baked Parsnips
For centuries, parsnips have been enjoyed in rural Ireland..
2 and 1/2 lbs. parsnips, peeled and sliced
3 T. vegetarian broth
salt and freshly-ground pepper
Pinch nutmeg
2 T. Earth Balance
Preheat the oven to 350-375 degrees F.
In a saucepan, cook parsnips in a very little gently boiling water until slightly tender, about 15 minutes. Drain.
In an ovenproof casserole dish, combine parsnips and broth, and sprinkle with salt, pepper, and nutmeg. Dot with Earth Balance and bake until browned and tender, 30 to 35 minutes.
BRYANNA’S IRISH Apple MashED POTATOES AND "BACON"
Serves 4
In Ireland, apples show up everywhere!
1 lb. cooking apples (not really sweet ones)
2 lb. Yukon Gold potatoes
1 T. vegan light or white sugar
Earth Balance
Salt and white pepper
1 pckg. Yves Veggie “Canadian Bacon”
Peel the potatoes and cut into even chunks. Cook in salted, boiling water until tender but not falling apart. Meanwhile peel, core, and slice apples. Place in a shallow saucepan with a tablespoon of water, and the sugar. Cook until soft. When the potatoes are cooked, drain and mash thoroughly. Beat in the apples and a little Earth Balance to taste.Taste for salt and pepper.Serve with pan-fried Yves Veggie “Canadian Back Bacon” slices alongside.
BRYANNA’S IRISH SODA BREAD 1 large or 2 small loaves
Called "soda bread" in Ireland and "bannock" in Scotland and parts of Canada, this simple quick bread has become richer over the years.This early version contains no fat (see below for richer version), but is tender and delicious.It makes a great substitute for yeast bread if you run out, by the way--you can even toast it.
4 c. wholewheat pastry flour
ORuse 1 c. oat flour (grind rolled oats in a DRY blender) and 3 c. wholewheatpastry flour OR 1/2 white pastry or cake flour and 1/2 wholewheat pastry flour
1-4 T. unbleached or white beet sugar or Sucanat
1 and 1/2 tsp. salt
1 tsp. baking soda
OPTIONAL: up to 1 c. dried currants or raisins
1 T. caraway seeds (don't use dried fruit if you use these)
1/2 tsp. freshly-ground nutmeg
1 and 7/8 c. soymilk or other non-dairy milk mixed with 2 T. lemon juice or vinegar
Preheat the oven to 450 degrees F.
NOTE: This dough is NOT at all like a yeast bread dough-- it's more like a drop biscuit dough. It is soft and sticky. Use wet hands and a wet surface for best handling.
In a medium bowl mix the dry ingredients.Stir in the soured soymilk and mix briefly.Knead for 30 seconds.Pat into 1 large or 2 smaller rounds. about 1 and 1/2" thick.Place on a nonstick or lightly-oiled and floured cookie sheet, or two round cake tins.Cut a 1/4"-deep cross in the top of each loaf with a razor blade.Bake for 10 minutes, then reduce the heat to 375 degreesand bake about 30 minutes more, or until crusty.Use right away or cover with a clean tea towel and cool on a rack.
RICHER VERSION:With your fingers, cut 2-4 T. very cold non-dairy margarine (Earth Balance preferred), oil, or Spectrum shortening into thedry ingredients until crumbly.
BRYANNA’S VEGAN IRISH Oatmeal-Apple Crumble with Whiskey Cream Sauce
Serves 4
This is lower in fat than most Irish recipes, but just as delicious!
6 Granny Smith apples, peeled, cored, and sliced
(NOTE:You could mix in some chopped rhubarb, fresh or frozen, if you like)
1/4 to 1/2 c. vegan sugar
2/3c. rolled oats
1/3c. wholewheat flour
1/3 c. brown sugar
1/2 tsp. ground ginger
1/2 tsp. cinnamon
3 T. Earth Balance
Irish Whiskey Cream Sauce:
2 c. Silk or Westsoy organic non-dairy creamer
2 T. golden syrup or maple syrup or agave syrup
2 T. Whiskey (preferably Irish) OR use some whiskey, bourbon or rum extract to taste
Preheat oven to 375 degrees F. Oil an 8-inch square baking pan and arrange the apples slice on the bottom.Sprinkle with the vegan sugar.
Rub the topping ingredients together in a small bowl with your fingertips until crumbly.Sprinkle over the fruit.Spread evenly over the apples and bake for 40 minutes.
Mix the syrup and whiskey into the soy creamer.
To serve, divide apple crumble onto plates and spoon cream sauce over the top.
MARCH 22, 2004-- CHINESE RECIPES I DEMONSTRATED AT SEATTLE VEGFEST, PLUS TWO MORE!
BRYANNA’S SPICY SICHUAN EGGPLANTServes 4
From my book “Authentic Chinese Cuisine for the Contemporary Kitchen”.
This is one of the most delicious eggplant dishes in the world!I have eliminated the deep-frying, but not the flavor.
2 lbs. small Asian eggplants, cut into strips about 3/4" thick (see Note below for using larger eggplant)
1/2 T. oil
1 T. minced fresh garlic
2 T. minced fresh ginger
Cooking Sauce:
1 c. vegetarian broth
1/4 c. chopped green onion
2 T. light soy sauce
2 T. rice, cider or white wine vinegar
1 T. dry sherry
1 T. chili garlic paste
1 tsp. light unbleached sugar
Finishing:
2 tsp. cornstarch dissolved in 2 T. cold water
Preheat the broiler.Place the eggplant strips on nonstick or lightly greased cookie sheets.Broil 3-4" from the heat until browned; turn over and brown the other side.The insides should be soft.Set aside.(An alternative method of cooking the eggplant would begrilling on an indoor grill.)
Heat a large wok or heavy skillet over high heat.When hot, add the oil.When the oil is hot, add the garlic and ginger and stir-fry for a few seconds.Add the broiled eggplant strips and Cooking Sauce.Mix well and cook over high heat for 2 minutes.Stir in the dissolved cornstarch and stir until thickened.
NOTE: If you can't find the small Asian eggplants, use the large Western variety, but peel it.If you're not sure about it's age and freshness, salt the strips and let them drain in a colander for 30 minutes, then rinse them off well and dry them before cooking.
BRYANNA’S SIZZLING TOFU AND MUSHROOM STEW
Serves 3-4
From my book “Authentic Chinese Cuisine for the Contemporary Kitchen”.
This is a very quick and easy Chinese hotpot dish, containing ingredients most of us have around all the time.
10 oz. extra-firm tofu (NOT silken tofu), cut into 3/4" cubes
1 T. oil
Tofu Marinade:
1 T. light soy sauce
1 t. minced ginger
1 T. dry sherry
1/2 T. roasted sesame oil
1 tsp. cornstarch
1/2 tsp. light unbleached sugar
dash of white pepper
Vegetables:
1 T. oil
1 medium onion, thinly sliced
4 large fresh mushrooms, sliced
1/4 c. frozen petit pois (baby peas)
2 cloves garlic, minced
1 c. vegetarian broth
Thickener:
1 T. water
1 T. light soy sauce
1 T. dry sherry
1/2 T. cornstarch
Garnish:1 green onion, chopped
Mix the tofu cubes with the Marinade ingredients and marinate at least 20 minutes, while you prepare the other ingredients and put some rice on to cook.
Heat a large wok or heavy frying pan over high heat.When it's hot, add the oil.When the oil is hot, add the tofu and marinade.Stir-fry until the marinade is absorbed and the cubes are glazed.Set aside.
In the same pan, or in a 1 qt. or more clay pot (with wire), heat the second T. of oil over high heat. (Use a heat diffuser under the clay pot.)When the oil is hot, add the garlic and onion and stir-fry until the onion wilts.Add the mushrooms, peas, tofu cubes, and broth.Bring to a boil and then simmer, covered, for about 3 minutes.
Stir in the Thickener.Stir until the broth has thickened.Sprinkle with green onions and serve hot.
HERE ARE TWO RECIPES NOT IN MY CHINESE COOKBOOK:
BRYANNA’s VEGANGENERAL TSO’S STIR-FRY
Makes 4 servings as part of a larger Chinese-style meal.
This dish seems to be very popular, but I never encountered it when I lived in in San Francisco or Vancouver!But lots of people have asked for veggie versions of it.On doing some research on this dish, it seems that the following version might be a more authentic rendering of what has become an Americanized version of a Hunan dish.The restaurant dish is usually made with deep-fried “chicken” – this stir-fried version is delectable and much lower in fat and sugar!I served it at a Chinese dinner party last night and it was devoured (by omnis, I might add)!
About 3 c. of 1” pieces of your favorite vegan “chicken” substitute (I used a Chinese-produced “chicken “ cutlet from West Best Vegetarian in Vancouver, B.C.-- Soy Curls would also be good.)
Sauce: 1/4 cup veggie broth
1 T. rice vinegar
1 T. soy sauce
1 T. sugar
2 tsp. Asian (toasted) sesame oil
1 T. oil (peanut is good)
6 small dried red chilies (I used small Thai chilies)
1 T. minced garlic
2 tsp. minced ginger
2 green onions, cut into 1 inch lengths (cut white part in half horizontally first)
1/4 to 1/2 tsp. crushed dried red chilies
1 and1/2 tsp. cornstarch
dissolved in 1 T. water
1/4 c. roasted peanuts or cashews, coarsely chopped
Combine marinade ingredients in a bowl. Place veggie “chicken” in marinade and turn to coat. Let stand for 10 minutes.
Combine sauce ingredients in a bowl.
Place a wok or stir-fry pan over high heat until hot. Add oil, swirling to coat sides. Add chilies and stir-fry for 10 seconds. Add veggie “chicken” and stir-fry for 2 minutes. Add garlic, ginger, green onions, and crushed chilies; stir-fry for 1 minute
.
Add sauce and cook, stirring, for 1 minute. Add cornstarch solution and cook, stirring, until sauce boils and thickens.
Place stir-fry on a warm serving plate and sprinkle with peanuts or cashews.Serve immediately.
BRYANNA’S VEGAN CHINESE SPICY ORANGE “BEEF”
Serves 2 generously as a main entrée, or 4 as part of a Chinese-style meal.
Serve with rice and steamed or plain stir-fried vegetables.
This recipe has plenty of “gravy” to dribble over the veggies as well as the rice.It has a very strong orange flavor—if you want it more subtle, use the zest of only one orange.
The Protein:—use one of the following choices:
#1) 2 c. plain reconstituted textured soy protein (TVP) chunks (or cutlets, sliced) mixed or Soy Curls, mixed with 2 T. vegetarian “oyster” sauce
OR
#2) 2 c. sliced seitan (“beefy” style, if possible)
OR
#3) 2 c. reconstituted thin Chinese “beef style” Chinese textured soy protein strips, cut in small pieces (DON’T use the Western “beef”-flavored TVP chunks that smell like dogfood!The ones I’m talking about I have only seen in Chinese stores that sell vegetarian products.There may be other good beef-flavored TVP chunks on the market, but make sure to use one that you know is to your liking, or it will ruin the dish)
1 T. oil (peanut is good)
1 medium red bell pepper, seeded and thinly sliced
grated or slivered zest(orange part of rind only) of two medium oranges
3 large cloves garlic, minced
1/2 tsp. ground ginger (or 1 T. grated fresh)
1/2 tsp. crushed dried red chilies
Sauce:
1 c. vegetarian broth
1/4 c. dry sherry
1/4 c. orange juice concentrate
2 T. soy sauce
1 T. maple syrup
Thickener:
1 T. cornstarch dissolved in 1 T. cold water
Heat oil to a nonstickwok or saute pan.Add whatever protein you are using and stir-fry over high heat until starting to brown (to make fat-free, see below).Add the bell pepper, orange zest, garlic, ginger and chilies and stir-fryuntil pepper is crisp-tender, adding squirts of water from a plant mister as needed to keep from sticking.
**TO MAKE FAT–FREE:spread TVP or seitan out on a sprayed cookie sheet and place under broiler, broil til it starts to char a little, turn over with a spatula and broil the other side.Add to a nonstick wok or saute pan sprayed with a little oil from a pump-sprayer along with the bell pepper, orange zest, garlic, ginger and chilies and stir-fryuntil pepper is crisp-tender, adding squirts of water from a plant mister as needed to keep from sticking.
Stir together the sauce ingredients and add to pan.Let come to a boil, then add the cornstarch mixture and stir until thickened.Serve immediately.
April 5, 2004-- VEGAN EASTER AND PASSOVER RECIPES
MY VEGAN "HAM" RECIPE:
BRYANNA’S NEW SOY AND SEITAN “HAM” (May 8, 2002)
Makes about 3 lbs.
The combination of tofu and soy or chickpea flour with the gluten makes a seitan that is tender, not rubbery, and which slices easily, even in VERY thin slices.The long kneading, resting, and slow-cooking method partially adapted from recipe by Ellen from http://www.ellenskitchen.com gives an incredible juicy, tender meat-like texture.This recipe makes outstanding sandwich material.
DRY MIX:
2 c. pure gluten powder (instant gluten flour; vital wheat gluten)
1/2 c. full-fat soy flour or chickpea flour
1/4 c. nutritional yeast flakes
2 tsp. onion powder
1 tsp. garlic granules
1/4 tsp. white pepper
WET MIX:
1 c. hot water
1/2 c. soy “bacon” chips or bits (make sure this is a really tasty brand, like ClubHouse [made by McCormick’s] soy bacon “chips”, not the tasteless, salty, dark red bits thatyYou find in bulk)
12 oz. firm to extra-firm regular tofu (NOT silken), cut into small cubes
1/2 c. cold water
3 T. soy sauce
3 T. ketchup
COOKING BROTH:
2 c. hot water vegetarian “beefy” broth powder, cubes or paste for 2 c. broth
(or, if you have none, use regular vegetarian broth, a little weaker than normal, with 1 tsp. Marmite or other yeast extract added, or 2 tsp. dark miso)
1 T. vegetarian “chicken-style” broth powder
2 T. roasted sesame oil
2 T. maple syrup OR brown sugar
2 T. ketchup
2 tsp. liquid smoke
For the Wet Mix, in a blender, blend 1 c. HOT water with the soy “bacon” chips or bits. When it is almost smooth, add cold water, the soy sauce, tofu cubes, and ketchup. Blend until very smooth.
Mix the Dry Mix ingredients in the bowl of your electric mixer with dough hook attachment, orplace them in the bread machine in the order given.Add the Wet Mix and knead for about 10 minutes.(If your bread machine has a dough cycle—two kneads with a long rest in between—use that cycle.Otherwise, just run it through the kneading part and then unplug it and let it rest in the cover container, then plug it in again for another knead, then remove it,)Let rest for about 1 hour, covered.You can make your Cooking Broth at this time and have it ready.Then knead it for 10 more minutes.
(NOTE: You can knead by hand, too, but it’s tougher than bread dough. You may want to let the seitan dough sit for a while to soak up the liquid more thoroughly before you starting hand-kneading.)
Preheat the oven to 325 degrees F.
The dough should be quite shiny and smooth.Avoid breaking it up when you take it out of the bowl.Flatten the dough out into a long piece and cut in half equally to make two rectangles.Form into 2 loaves. Place each loaf in an oiled 8and1/2” x 4 and 1/2” loafpan and press down a bit with your hand. Mix the Cooking Broth ingredients in a small bowl and pour 1/2 over each loaf.Cover each loaf pan with foil and place in the oven.Immediately reduce the oven heat to 200 degrees F.Bake for 3 hours. Turn the loaves over, carefully loosening around the edges and from the bottom with a small, thin spatula first.
The loaves will have puffed up quite a bit by now, but they will flatten out as they cook further.
Turn heat back to 325 degrees F.Cover loaves and bake for 30 minutes.Turn them over again, cover and bake 15 minutes.Turn them over again and bake 15 more minutes, covered.Turn them over one last time and bake 5-10 minutes.The loaves should almost completely soak up the broth by the end of the cooking time. If they don’t, cook until they do.There will be a bit of sticky “sauce” left in the bottom, which you can use to glaze the loaves.Remove from the pans and serve, or let cool.Can be frozen.
RECIPES ADAPTED FROM MY BOOK “THE ALMOST NO-FAT HOLIDAY COOKBOOK”:
CROSS-CULTURAL SEDER DINNER
Yemenite Charoses (Haroset)*
Eggplant Salad* with matzoh
Optional: steamed fresh asparagus
Roasted Baby Potatoes with Rosemary
Artichoke Stew with Carrots and Mushrooms*
Arugula and Beet Salad with Balsamic Dressing
dry white wine
Almond-Scented Peach Crisp with Matzoh Crumb Topping*
YEMENITE CHAROSES (HAROSET)Serves 10
This is adapted from a recipe in The Jewish Party Book by Mae Shafter Rockland (Schocken books, New York, 1978).
Charoses or haroset is a mixture of fruit (sometimes dried, sometimes fresh, or a mixture), wine, spices and nuts or seeds made into a sort of paste or "mortar".Most are too full of nuts for our purposes, but this spicy Yemenite mixture contains only a small amount of sesame seeds.For complete authenticity, you can add a pinch of cayenne pepper to the mixture.
20 pitted dates, minced
20 dried figs, minced
2 T. tahini
2 tsp. powdered ginger
red wine
matzoh meal
Combine the fruit, Sesame Meal and ginger.Add red wine to moisten and matzah meal to make it cohesive, making it the consistency you prefer (like a thick spread).
BRYANNA’S EGGPLANT SALADServes8 to 10 as an appetizer
There are many Middle Eastern versions of eggplant salad (actually, this is almost like a spread), many of them containing far too much tahini for my taste.This garlicky salad is my own invention and never fails to please.
4 large eggplants, peeled and sliced 1/2" thick
16 cloves of garlic, peeled and chopped
1/4 c. lemon juice
1/4 c. red wine vinegar
1/4 c. tomato puree (or 2 T. tomato paste mixed with 2 T. hot water)
2 tsp. ground cumin
2 tsp. paprika
1-2 tsp. salt
1 tsp. ground coriander
Place the eggplant slices on lightly-greased cookie sheets and broil on both sides about 4" under the broiler element of your oven, until the slices are soft and slightly charred.(You can also grill these, if you prefer.)Meanwhile, in a small lightly-greased skillet, slowly steam-fry the garlic until it is soft, but not browned.In a medium bowl, coarsely mash the eggplant with a fork and add the steam-fried garlic and other ingredients, mixing well.Pack the salad into a serving bowl and garnish with fresh parsley or cilantro.Serve cold or at room temperature.
BRYANNA’S ARTICHOKE STEW WITH MUSHROOMS AND CARROTS
Serves 8-10
This vegetable stew, redolent of white wine, lemon and dill, can be made ahead of time and reheated.
1/4 c. extra-virgin olive oil
29 oz. pckgs. frozen artichoke hearts
8 large carrots, peeled and cut into 1" chunks
1 lb. whole small mushrooms
2 c. chopped onion
6 cloves garlic, chopped
3 c. vegetarian broth
1 c. dry white wine (can be non-alcoholic)
1 T. dry dillweed
1/2 c. chopped fresh parsley
juice of 1 lemon
salt and freshly ground black pepper to taste
1 T. potato starch dissolved in 1/4 c. water
extra-virgin olive oil to drizzle on top
In a large lightly-greased heavy pot, saute the onions, garlic, carrots and mushrooms in olive oil until the onions soften and the vegetables are beginning to brown a little.Add the artichokes, broth, wine and dillweed, bring to a boil, then cover, turn heat down and simmer for 30 minutes.Add the parsley, lemon juice and salt and pepper to taste (salt depends on the type of broth you use).Stir in the dissolved potato starch and stir briefly until it has thickened.If it's still not thick enough for your taste,add another T. of potato starch, dissolved. Serve hot, with olive oil drizzled on top.
VARIATION:For an everyday dish, omit the mushrooms and substitute 2 lbs. of small potatoes (or chunks).You may not need as much thickening for this.Eat as a one dish meal with crusty bread.
BRYANNA’S ALMOND-SCENTED PEACH CRISP WITH MATZOH CRUMB
TOPPING
Serves 8-10
This delectable dessert fits nicely into the cross-cultural theme of this Seder dinner, a crisp being North American, but the almond flavored fruit having Middle Eastern undertones, and the matzoh crumb topping being distinctly Jewish.
8 c. sliced peaches (frozen, thawed is fine)
1/3 c. brown or unbleached sugar
1 T. potato starch (or cornstarch when not for Passover)
1/2 tsp. pure almond extract
Topping:
1 and 1/4 c. matzoh crumbs (or light rye crisp crumbs when not for Passover-- 12 to 14 rye crisp crackers)
1/4 c. maple syrup or agave syrup
1/2 tsp. cinnamon
Preheat the oven to 350 degrees F.In a 2 qt. baking dish, combine the peaches, brown sugar, potato starch and almond extract.In a bowl, mix together the crumbs, syrup and cinnamon until well mixed.Sprinkle over the peaches.Bake for 25-35 minutes, or until bubbly with a golden brown top.Serve warm or at room temperature.If you like, pass some non-dairy organic creamer to pour over each serving.
Photo by John Kelly
APRIL 19, 2004-- CREATIVE WAYS TO USE LEFTOVER BREAD
As I was making breadcrumbs this morning in my food processor, using some slightly stale bread ends, it occurred to me that many people throw bread away.Maybe that was okay when bread was cheap, but many of us now make our own bread from organic flour, or buy specialty breads made from organic and/or sprouted grain flours, and these breads are not cheap!
In addition, being part Italian, I hate to waste bread—Italians consider bread sacred and never waste it.They’ve invented so many ways to use leftover bread that I could write a book on the subject!They use bread in salads, stuffing vegetables, breading vegetables, cutlets, and croquettes, thickening soups and sauces, sprinkled on casserole dishes to keep food from sticking, added to vegetable patties and dumplings, scattered on top of gratins and other casseroles, and even used in pasta dishes instead of grated cheese, especially in southern Italy.
In other parts of the world thrifty cooks use bread in puddings, dumplings, even as a flour substitute in baking!Maybe it’s time that modern cooks go back to some of the thrifty habits of our grandmothers!I collect some bread ends and pieces in plastic bags in the freezer to cube and use for stuffings, or I use the slices in puddings.However, it takes less room if you grind them into breadcrumbs in a DRY food processor before freezing.They can be used for many things and you’ll never have to buy breadcrumbs again!
Here are some ideas for making tasty breadcrumbs from my book “Nonna’s Italian Kitchen”:
For extra fiber in your diet, use a wholegrain Italian-style bread and/or add some wheat bran to the crumbs.
For fresh breadcrumbs, save any unused ends, crusts, and uneaten pieces of plain bread (just toss them in a bag in the freezer if you have no time to deal with them now) and grind them to crumbs in a food processor, then store in a bag or plastic container in the freezer.
For toasted breadcrumbs ("mollica arrostiti"), cook about 1 c. at a time in a dry heavy skillet over medium heat, stirring often and watching constantly, until they are golden.Cool thoroughly and store in a covered container.
Or you can brown them in 2 T. extra-virgin olive oil with a clove of peeled garlic (discard after browning the crumbs).
For dried breadcrumbs, save the bread in a paper bag, letting it stale until hard and dry.Grind as above.When it is very dry it will keep indefinitely in a dry, covered container.
For "Cheesey Breadcrumbs", which are excellent for breading oven-fried vegetables, mix 1 lb. fine fresh breadcrumbs with 3/4 c. Soymage Parmesan substitute, 1 and 1/2 tsp. salt, and 1/2 tsp. freshly-ground pepper.Keep frozen.
For Seasoned Breadcrumbs (Pangrattato alle Erbe), add to the Cheesey Breadcrumbs, 2 T. dried parsley, 1 and 1/2 T. dried oregano, 1/2 T. dried basil, and 1/4 tsp. garlic granules.
Here is a fine old Italian recipe that didn’t make it into my Italian cookbook for lack of room:
"Malfatti" means "badly-formed"-- perhaps, in the beginning, this dough was simply pushed off the spoon to form ragged dumplings, instead of forming the neat "logs" that are formed today.
Malfatti are similar to Gnocchi Verde or Spinach Gnocchi, except that breadcrumbs are used instead of flour, and they are not as rich with "cheese".Serve them with melted Earth Balance or Smart Balance Lite and Soymage 100 % vegan Soy Parmesan, or Marinara Sauce.Malfatti are served straight from the pot.
This version is in the style of Lombardy-- in Emiglia-Romagna they would use Swiss chard instead of spinach.
1 pckg. (10 oz.) frozen chopped spinach, thawed (quick-thaw in microwave right in the box for 5 minutes)
OR 1 lb. fresh spinach, cleaned, steamed, and chopped
12 oz. medium firm tofu, drained and whirled to a paste in the food processor
1 and 1/2 c. fine fresh breadcrumbs
1/4 c. Soymage 100 % vegan Soy Parmesan
1/4 c. chopped green onions
1/2 tsp. salt
1 clove garlic, crushed
1/4 tsp. freshly-grated nutmeg
freshly-ground black pepper to taste
OPTIONAL: 1 T. chopped fresh basil
1/4 c. chopped fresh Italian parsley
unbleached flour
Squeeze the spinach as dry as possible.Place all ingredients EXCEPT the flour in a medium bowl and mix until well blended.With wet hands, form the mixture into 20 smooth "logs", then roll them in the flour.Place on floured cookie sheets and refrigerate until cooking time.
Bring a large pot of salted water to a boil.Drop the dumplings (about 10 at a time) into the boiling water and boil gently for about 8 minutes.Scoop them into a colander with a slotted spoon.(You can keep them warm in an oiled casserole in a 250 degree F oven until all are cooked.)Drain them well and serve them hot as suggested in the preliminary text.
I used to be very fond of Walnut-Oat Burgers, a popular recipe that originated in Seventh Day Adventist circles, but they were quite high in fat.These tasty patties are quite similar in flavor, but much lower in fat-- and very inexpensive to make.
BRYANNA’S CARROT-OAT PATTIESmakes 10 patties
From my book “20 Minutes to Dinner”.
A food processor makes this recipe very easy to assemble; otherwise, you can hand-grate the onions and carrots fairly quickly.
2 large onions, minced or coarsely-grated
1 c. quick oats
1 c. fine fresh wholewheat breadcrumbs
1/4 c. soy flour OR chickpea flour
1 T. tahini
1 tsp. salt
1/2 tsp. EACH dried thyme, crumbled sage, marjoram and garlic granules
1 c. minced or grated carrots
1/3 c. hot water
1 T. soy sauce
In a lightly-greased or nonstick skillet, steam-fry the onion until soft.In a large bowl mix the oats, breadcrumbs, soy flour, tahini, salt, and seasonings.Add the steam-fried onions, minced or grated carrots, hot water, and soy sauce.
Mix the ingredients well and form the mixture into 10 thin patties.Cook the patties on a nonstick or lightly-oiled skillet over medium-low heat for 4-5 minutes per side, covering the pan while cooking the first side.
Serve the patties hot with ketchup or gravy, or on buns, like burgers.They are also excellent cold.
Here’s another remake of a popular vegetarian recipe that is usually very high in fat:
These morsels make tasty “finger food”, ora delicious main dish when served with a tomato sauce.
TO MAKE THIS WHEAT-FREE, use non-wheat whole grain yeast breadcrumbs.Omit the gluten flour and use instead 2 T. soy flour plus 1/2 tsp. xanthan gum powder (available in health food stores).
1/4 of a medium-large onion, minced finely
couple sprigs parsley, minced finely
1 clove garlic, crushed
2/3 c. crumbled, drained medium-firm tofu (NOT silken)
1T. light miso
1 T. tahini
1/4 c. nutritional yeast flakes
1 T. gluten powder (vital wheat gluten; the kind you use in your bread machine))
1/2 tsp. salt
1/4 tsp. white pepper
1 c. (packed down a bit) finely ground fresh whole grain breadcrumbs (from a bread that’s not “heavy”)
(grind about 4 slices bread in a dry food processor)
1/2 c. minced walnuts (3/4 c. walnut pieces, minced in a dry food processor)
COOKING NOTE:It’s easy to make this recipe in a food processor.First, mince the nuts, then set them aside.Then grind the breadcrumbs and set them aside.Then add the onion (peeled and chunked) and parsley (no need to wash the processor bowl) and process them til finely minced.Then add the tofu, garlic, miso, tahini, yeast, gluten powder, salt and pepper and process briefly.Finally, add the breadcrumbs and nuts and process again.
Preheat the oven to 350 degrees F.Oil a cookie sheet.
Combine the ingredients well, using your hands, if necessary.Form the mixture into 20 balls and place on the cookie sheet.Spray the balls with oil from a pump sprayer.Bake 15 minutes.Turn the balls over and bake 15 minutes longer.
Serve the balls “as is”, as a ”finger food” with a dip, or top with a light tomato sauce and dairy-free soy Parmesan, if you wish, and serve as a main dish.(Add the sauce just before serving, so that the balls don’t fall apart.)
A delicious fat-free dessert recipe utilizing dry breadcrumbs:
BRYANNA’S ALMOND-SCENTED PEACH CRISP WITH CRUMB TOPPING
Serves 8-10
This is adapted from my book “The Almost No-fat Holiday Cookbook”.
8 c. sliced peaches (frozen, thawed is fine)
1/3 c. unbleached sugar
1 T. potato starch OR cornstarch
1/2 tsp. pure almond extract
Topping:
1 and 1/4 c. dry wholegrain breadcrumbs
1/4 c. maple syrup
1/2 tsp. cinnamon
Preheat the oven to 350 degrees F.In a 2 qt. baking dish, combine the peaches, sugar, potato starch and almond extract.In a bowl, mix together the crumbs, syrup and cinnamon until well mixed.Sprinkle over the peaches.Bake for 25-35 minutes, or until bubbly with a golden brown top.Serve warm or at room temperature.If you like, pass some organic soy creamer to pour over each serving.
