Makes 9 bars
1/2 cup natural peanut butter (I used a chunky version and really liked the peanuts in these bars)
2 cups old-fashioned rolled oats
4 scoops chocolate protein powder
2 tablespoons flax seed
6 tablespoons milk (I needed a splash more milk than this)
Directions
- Mix all ingredients together in a large bowl
- Spread into a greased 8 x 8 glass dish and refrigerate until firm enough to cut.
- Cut into 9 squares, wrap individually, and store in the refrigerator.
Wednesday, August 27, 2008
No Bake Energy Bar
Ingredients:
1 cup natural peanut butter (smooth or chunky)
1 ½ cups honey
2 cups whey protein powder (chocolate or vanilla)
3 cups dry oatmeal (not instant)
Optional:
¼ cup cocoa powder (to make it more chocolatey)
¼ cup dried cranberries, chopped nuts, chocolate chips, etc.
Directions:
Combine peanut butter and honey in a large pot, and warm it up over low heat long enough to melt the peanut butter.
Remove the pot from the heat, and add the protein powder and oatmeal, and any optional ingredients. Stir until well combined.
Press into a 9×13 pan, and allow to cool slightly. Cut into 16 equal sized bars. Wrap in saran wrap or tinfoil. They will keep for several weeks in the refrigerator.
1 cup natural peanut butter (smooth or chunky)
1 ½ cups honey
2 cups whey protein powder (chocolate or vanilla)
3 cups dry oatmeal (not instant)
Optional:
¼ cup cocoa powder (to make it more chocolatey)
¼ cup dried cranberries, chopped nuts, chocolate chips, etc.
Directions:
Combine peanut butter and honey in a large pot, and warm it up over low heat long enough to melt the peanut butter.
Remove the pot from the heat, and add the protein powder and oatmeal, and any optional ingredients. Stir until well combined.
Press into a 9×13 pan, and allow to cool slightly. Cut into 16 equal sized bars. Wrap in saran wrap or tinfoil. They will keep for several weeks in the refrigerator.
Monday, August 25, 2008
sirime's picture Besan ke Gatte ( Steamed Chickpea balls Curry)
Ingredients:
For gattes (Chickpea balls):
1 cup Besan (Chickpea flour)
Salt
1 tbsp Red Chilli powder
2 Green Chillies
1 tbsp Coriander powder
For Gravy:
1 chopped Tomato
1 medium Onion chopped
Salt - to taste
1 tbsp RedChilli powder
3 tbsp Yogurt
1 tbsp Cumin seeds
1 tbsp Mustard seeds
2 Red Chillies
1/2 tbsp Ginger Garlic paste
2 tbsp Vegetable Oil
a pinch of Asafoetida
few Curry leaves
Water
Preparation:
1. Mix chickpea flour, chopped green chillies, salt, red chili powder, oil with some water.
2. Make kabab shaped gattes out of the besan dough.
3. Put them into boiling water and boil for 10 minutes.
4. Take them out the water and cut the besan rounds into small pieces. Keep aside.
5. Now, to prepare the gravy, heat oil in a skillet and then add cumin, mustard seeds with a pinch of Asafoetida. Then add ginger garlic paste with onions, tomatoes, salt, turmeric, curry leaves, red chilli powder and garam masala. Add water if needed. Cook for couple of minutes.
6. Add yogurt and stir the contents well.
7. Finally, put the gattes to the gravy. Slow cook for about 10 minutes.
8. Serve hot with rice or roti.
For gattes (Chickpea balls):
1 cup Besan (Chickpea flour)
Salt
1 tbsp Red Chilli powder
2 Green Chillies
1 tbsp Coriander powder
For Gravy:
1 chopped Tomato
1 medium Onion chopped
Salt - to taste
1 tbsp RedChilli powder
3 tbsp Yogurt
1 tbsp Cumin seeds
1 tbsp Mustard seeds
2 Red Chillies
1/2 tbsp Ginger Garlic paste
2 tbsp Vegetable Oil
a pinch of Asafoetida
few Curry leaves
Water
Preparation:
1. Mix chickpea flour, chopped green chillies, salt, red chili powder, oil with some water.
2. Make kabab shaped gattes out of the besan dough.
3. Put them into boiling water and boil for 10 minutes.
4. Take them out the water and cut the besan rounds into small pieces. Keep aside.
5. Now, to prepare the gravy, heat oil in a skillet and then add cumin, mustard seeds with a pinch of Asafoetida. Then add ginger garlic paste with onions, tomatoes, salt, turmeric, curry leaves, red chilli powder and garam masala. Add water if needed. Cook for couple of minutes.
6. Add yogurt and stir the contents well.
7. Finally, put the gattes to the gravy. Slow cook for about 10 minutes.
8. Serve hot with rice or roti.
Chickpea polenta with olives
SERVES 8
Ingredients
1 3/4 cups chickpea (garbanzo) flour
2 cups plain soy milk (soya milk)
1 cup chicken stock, vegetable stock or broth
1 tablespoon extra-virgin olive oil
3 cloves garlic, chopped
1 tablespoon chopped fresh thyme, oregano or basil, or 1 teaspoon dried
1 teaspoon dry mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 egg whites
For the topping
1 tablespoon extra-virgin olive oil
1/2 yellow onion, minced
1/4 cup coarsely chopped pitted Nicoise olives
1/4 cup dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
2 tablespoons grated Parmesan cheese
2 tablespoons finely chopped fresh flat-leaf (Italian) parsley
Directions
In a blender or food processor, combine the flour, soy milk, stock, olive oil, garlic, thyme, mustard, salt and pepper. Process until smooth. Pour the batter into a large bowl. Let stand for 1 hour.
Preheat the oven to 425 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
In a large, spotlessly clean bowl, using an electric mixer on high speed, beat the egg whites until stiff peaks form. Gently fold the egg whites into the batter.
Pour the batter into the prepared pan. Bake until puffed and lightly browned around the edges, about 15 minutes. Let cool for 15 minutes.Preheat the broiler. Position the rack 4 inches from the heat source.While the polenta is cooling, make the topping. In a small saute or frying pan, heat the olive oil over medium-high heat. Add the onion and cook until soft and lightly golden, about 6 minutes. Add the olives and tomatoes and cook for 1 minute. Remove from the heat.
Carefully spoon the onion mixture evenly over the baked polenta and sprinkle with the cheese. Broil until the top is lightly browned. Watch carefully; this takes only about 1 minute. Sprinkle with the parsley. Transfer to a wire rack and let cool for 10 minutes. Cut into 8 squares, then cut the squares on the diagonal into 16 wedges. Serve immediately
Ingredients
1 3/4 cups chickpea (garbanzo) flour
2 cups plain soy milk (soya milk)
1 cup chicken stock, vegetable stock or broth
1 tablespoon extra-virgin olive oil
3 cloves garlic, chopped
1 tablespoon chopped fresh thyme, oregano or basil, or 1 teaspoon dried
1 teaspoon dry mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 egg whites
For the topping
1 tablespoon extra-virgin olive oil
1/2 yellow onion, minced
1/4 cup coarsely chopped pitted Nicoise olives
1/4 cup dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
2 tablespoons grated Parmesan cheese
2 tablespoons finely chopped fresh flat-leaf (Italian) parsley
Directions
In a blender or food processor, combine the flour, soy milk, stock, olive oil, garlic, thyme, mustard, salt and pepper. Process until smooth. Pour the batter into a large bowl. Let stand for 1 hour.
Preheat the oven to 425 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
In a large, spotlessly clean bowl, using an electric mixer on high speed, beat the egg whites until stiff peaks form. Gently fold the egg whites into the batter.
Pour the batter into the prepared pan. Bake until puffed and lightly browned around the edges, about 15 minutes. Let cool for 15 minutes.Preheat the broiler. Position the rack 4 inches from the heat source.While the polenta is cooling, make the topping. In a small saute or frying pan, heat the olive oil over medium-high heat. Add the onion and cook until soft and lightly golden, about 6 minutes. Add the olives and tomatoes and cook for 1 minute. Remove from the heat.
Carefully spoon the onion mixture evenly over the baked polenta and sprinkle with the cheese. Broil until the top is lightly browned. Watch carefully; this takes only about 1 minute. Sprinkle with the parsley. Transfer to a wire rack and let cool for 10 minutes. Cut into 8 squares, then cut the squares on the diagonal into 16 wedges. Serve immediately
Saturday, August 23, 2008
TVP "Oatmeal"
2 C TVP granules
1 quart unsweetened soy milk (can use coconut milk or other milk)
1 T cinnamon
1 t nutmeg
1 1/2 T vanilla
Or adjust the above seasonings to your taste
Sweetener to taste
Optional: Whisk in eggs. 4 eggs makes it more like rice pudding.
Preparation:
Mix all ingredients in crockpot, large saucepan/Dutch oven, or large covered casserole dish (be careful about this - when I tested it in the oven, it overflowed).
Crockpot/Slow Cooker: It will be cooked in about 2 hours on high or 4 hours on low, but you can let it go longer and it won't hurt it.
Oven: About 1 hour at 350 F.
Stovetop: Bring to boil, then simmer for 30-45 minutes, stirring occasionally - you should know by looking when it's done.
1 quart unsweetened soy milk (can use coconut milk or other milk)
1 T cinnamon
1 t nutmeg
1 1/2 T vanilla
Or adjust the above seasonings to your taste
Sweetener to taste
Optional: Whisk in eggs. 4 eggs makes it more like rice pudding.
Preparation:
Mix all ingredients in crockpot, large saucepan/Dutch oven, or large covered casserole dish (be careful about this - when I tested it in the oven, it overflowed).
Crockpot/Slow Cooker: It will be cooked in about 2 hours on high or 4 hours on low, but you can let it go longer and it won't hurt it.
Oven: About 1 hour at 350 F.
Stovetop: Bring to boil, then simmer for 30-45 minutes, stirring occasionally - you should know by looking when it's done.
Low carb pancakes
2 eggs or equivalent
3 TBSP ground flax meal
.5 tsp cinnamon (optional)
2 TBSP water (omit if using liquid sweetener or high water fruit in mix)
.5 tsp stevia plus or other sweetener
1 TBSP vanilla whey protein (optional)
cinnamon (optional)
1 cup fruit, shredded or mashed
The recipe is for one serving usually 5 - 6 pancakes.
Preheat frying pan or griddle. Coat with nonstick spray when cooking the pancakes.
In a bowl, mix the dry ingredients: flax meal, stevia plus, cinnamon (if used), whey protein (if used). Add eggs or substitute and mix. Add water unless using high water fruit like blueberries. If using shredded apples, for example, you can add water. If using mashed blueberries, don't add water. Mix all ingredients. Let sit for a few minutes.
When ready to cook the pancakes, scoop in an ice cream scooper or 1/4-1/2 cup and cook until you can turn them over without them breaking...it may take some practice. Cook for a couple of minutes longer and remove from heat.
3 TBSP ground flax meal
.5 tsp cinnamon (optional)
2 TBSP water (omit if using liquid sweetener or high water fruit in mix)
.5 tsp stevia plus or other sweetener
1 TBSP vanilla whey protein (optional)
cinnamon (optional)
1 cup fruit, shredded or mashed
The recipe is for one serving usually 5 - 6 pancakes.
Preheat frying pan or griddle. Coat with nonstick spray when cooking the pancakes.
In a bowl, mix the dry ingredients: flax meal, stevia plus, cinnamon (if used), whey protein (if used). Add eggs or substitute and mix. Add water unless using high water fruit like blueberries. If using shredded apples, for example, you can add water. If using mashed blueberries, don't add water. Mix all ingredients. Let sit for a few minutes.
When ready to cook the pancakes, scoop in an ice cream scooper or 1/4-1/2 cup and cook until you can turn them over without them breaking...it may take some practice. Cook for a couple of minutes longer and remove from heat.
Sunday, August 17, 2008
Blueberry Muffins
1 ¾ cups SR flour
2 scoops vanilla protein powder (such as Myopro)
1 cup rolled oats
¼ cup oat bran
¼ cup Splenda (optional)
2 tbs flaked almonds
½ cup frozen blueberries
¼ cup canola or grapeseed oil
½ cup low fat quark or low fat cottage cheese
½ cup fat free vanilla yoghurt
1 tsp vanilla essence
1 eggs
3 egg whites
2 tbs skim milk
Sift flour and Myopro into a large bowl. Add oats, oat bran, Splenda and almonds and mix well. Add blueberries and mix through. Put remaining ingredients into a blender or food processor and blend for a few seconds until well combined. Add to the flour mixture and mix with a wooden spoon till just combined. The mixture should be lumpy, and a few pockets of flour won’t matter. DON’T over mix, or you’ll end up with rocks.
Divide between 12 paper muffin cases and bake at 170 degrees for about 20 minutes or until cooked.
If you don’t have protein powder, leave it out and increase SR flour to 2 cups. You may need a little more sweetener if you do thi
2 scoops vanilla protein powder (such as Myopro)
1 cup rolled oats
¼ cup oat bran
¼ cup Splenda (optional)
2 tbs flaked almonds
½ cup frozen blueberries
¼ cup canola or grapeseed oil
½ cup low fat quark or low fat cottage cheese
½ cup fat free vanilla yoghurt
1 tsp vanilla essence
1 eggs
3 egg whites
2 tbs skim milk
Sift flour and Myopro into a large bowl. Add oats, oat bran, Splenda and almonds and mix well. Add blueberries and mix through. Put remaining ingredients into a blender or food processor and blend for a few seconds until well combined. Add to the flour mixture and mix with a wooden spoon till just combined. The mixture should be lumpy, and a few pockets of flour won’t matter. DON’T over mix, or you’ll end up with rocks.
Divide between 12 paper muffin cases and bake at 170 degrees for about 20 minutes or until cooked.
If you don’t have protein powder, leave it out and increase SR flour to 2 cups. You may need a little more sweetener if you do thi
Thursday, August 14, 2008
TVP Greens Beanburger
1 c. TVP, add 7/8 c. boiling water
1 small can tomato paste
1 tbsp. tahini paste (optional)
1 c. salsa
1 c. chopped fresh or frozen spinach
.25 c. chopped scallion or onoin
.5 c. grated carrots
4 tbsp. nutritional yeast (optional)
1 can kidney beans, drained and rinsed
.33 c. wheat bran, wheat germ, or flour
spice to taste: pepper, hot sauce, cumin, chili powder, curry powder...
Reconstitute TVP per package directions (usually 7/8 c. boiling water with 1 c. TVP, stir, then sit for 15 minutes).
Mix other ingredients. Kidney beans can be partially mashed or chopped. Spinach or other greens (fresh greens are fine for this!) can be coarsely chopped.
Add TVP when it's done reconstituting, mix all ingredients, including spices, thoroughly. You might want to add a little more bran or flour if it won't hold together as patties.
Make good-sized patties (10-12) and place them on a lightly oiled baking pan. Bake at 375F for 30 minutes or so, flipping half-way through. Or they can bake faster under the broiler. These can also be fried.
Cooked burgers will keep for a day or two in the fridge. Enjoy on a bed of lettuce or cabbage or a bun, with your favorite condiments.
1 small can tomato paste
1 tbsp. tahini paste (optional)
1 c. salsa
1 c. chopped fresh or frozen spinach
.25 c. chopped scallion or onoin
.5 c. grated carrots
4 tbsp. nutritional yeast (optional)
1 can kidney beans, drained and rinsed
.33 c. wheat bran, wheat germ, or flour
spice to taste: pepper, hot sauce, cumin, chili powder, curry powder...
Reconstitute TVP per package directions (usually 7/8 c. boiling water with 1 c. TVP, stir, then sit for 15 minutes).
Mix other ingredients. Kidney beans can be partially mashed or chopped. Spinach or other greens (fresh greens are fine for this!) can be coarsely chopped.
Add TVP when it's done reconstituting, mix all ingredients, including spices, thoroughly. You might want to add a little more bran or flour if it won't hold together as patties.
Make good-sized patties (10-12) and place them on a lightly oiled baking pan. Bake at 375F for 30 minutes or so, flipping half-way through. Or they can bake faster under the broiler. These can also be fried.
Cooked burgers will keep for a day or two in the fridge. Enjoy on a bed of lettuce or cabbage or a bun, with your favorite condiments.
mock-zah brei
1/4 cup dry TVP
just shy of 1/2 cup water
pinch of salt
1/4 cup Egg Beaters
1 Tbsp egg whites
dash of cinnamon
1 tsp or 1 packet of Splenda
1/2 tsp raw sugar
optional: 2 Tbsp sugar-free syrup
Boil the water and salt in the microwave and pour over TVP; soak five minutes. When all the water is absorbed, fry TVP in a skillet with butter-flavor spray, Egg Beaters, egg white, cinnamon and Splenda, until the eggs are cooked through. Serve sprinkled with raw sugar, which gives a nice crunch. Also excellent with a teaspoon of raisins and/or chopped nuts, and a drizzle of maple syrup on top.
just shy of 1/2 cup water
pinch of salt
1/4 cup Egg Beaters
1 Tbsp egg whites
dash of cinnamon
1 tsp or 1 packet of Splenda
1/2 tsp raw sugar
optional: 2 Tbsp sugar-free syrup
Boil the water and salt in the microwave and pour over TVP; soak five minutes. When all the water is absorbed, fry TVP in a skillet with butter-flavor spray, Egg Beaters, egg white, cinnamon and Splenda, until the eggs are cooked through. Serve sprinkled with raw sugar, which gives a nice crunch. Also excellent with a teaspoon of raisins and/or chopped nuts, and a drizzle of maple syrup on top.
Meatballs Italiano
2 cups TVP (textured vegetable protein)
1 1/2 cups vegetable broth
1 1/2 stalks of celery, minced
1/2 cup onion, minced
1/2 cup mushrooms, diced (4-5)
1/2 cup breadcrumbs
1 teaspoon oregano
1 tablespoon basil
1 teaspoons garlic powder
2 tablespoons tomato paste
3 tablespoons tahini
1 tablespoon tamari soy sauce
1/3 cup nutritional yeast
2 tablespoons olive oil
Preheat oven to 400 degrees. In a large bowl, combine TVP and broth to rehydrate. Add all other ingredients except nutritional yeast and oil. Stir well to fully combine. Use your hands to roll golf ball-sized balls and press slightly to shape. Put nutritional yeast on a plate or shallow bowl and roll each meatball to cover. Spread olive oil on a baking sheet and arrange meatballs in a single layer. Bake for 30 minutes, turning every 10 minutes or so, until golden brown. If using in a tomato sauce, add to the sauce 5-10 minutes before serving and carefully spoon them onto a plate to serve.
1 1/2 cups vegetable broth
1 1/2 stalks of celery, minced
1/2 cup onion, minced
1/2 cup mushrooms, diced (4-5)
1/2 cup breadcrumbs
1 teaspoon oregano
1 tablespoon basil
1 teaspoons garlic powder
2 tablespoons tomato paste
3 tablespoons tahini
1 tablespoon tamari soy sauce
1/3 cup nutritional yeast
2 tablespoons olive oil
Preheat oven to 400 degrees. In a large bowl, combine TVP and broth to rehydrate. Add all other ingredients except nutritional yeast and oil. Stir well to fully combine. Use your hands to roll golf ball-sized balls and press slightly to shape. Put nutritional yeast on a plate or shallow bowl and roll each meatball to cover. Spread olive oil on a baking sheet and arrange meatballs in a single layer. Bake for 30 minutes, turning every 10 minutes or so, until golden brown. If using in a tomato sauce, add to the sauce 5-10 minutes before serving and carefully spoon them onto a plate to serve.
Seitan Recipes
Homemade Seitan (from Post Punk Kitchen)
Ingredients
1 1/2 cups vital wheat gluten flour
1/4 cup nutritional yeast flakes
1 cup very cold water or vegetable broth
1/2 cup soy sauce
1 tablespoon tomato paste
2 cloves garlic, pressed or grated on a microplane grater
1 teaspoon finely grated lemon zest
Simmering Broth:
10 cups water or vegetable broth
1/2 cup soy sauce
Directions
In a large bowl, mix together Vital Wheat Gluten Flour and nutritional yeast flakes.In a seperate bowl, mix together remaining ingredients: water or veg broth, soy sauce. tomato paste, garlic, lemon zest.Pour the wet ingredients into the dry and combine with a firm spatula, knead dough for about 3 minutes until a spongy, elastic dough is formed. Let dough rest for a couple of minutes and prepare your broth, but don't start boiling it.
Now roll your dough into a log shape about 8 inches long and cut into 3 equal sized pieces. Place the pieces in the broth. It is important that the water/broth be very cold when you add the dough, it helps with the texture and ensures that it doesn't fall apart. Partially cover the pot (leave a little space for steam to escape) and bring to a boil.
When the water has come to a boil set the heat to low and gently simmer for an hour, turning the peices every now and again. Now you've got gluten. Let it cool in the simmering broth for at least a half an hour. It is best if it cools completely. What you do next depends on the recipe you are using. If it calls for gluten use it as is. If you want to store some of it for later use put it in a sealable container covered in the simmering broth.
If your recipe calls for seitan cut your peices up as desired. I prefer to use a cast iron skillet for the frying because it produces the best flavor and texture. Use as little oil as possible to coat the bottom of the skillet, 1 teaspoon may suffice. Heat the skillet over medium high and add your gluten. Cook for about 20 minutes, turning the pieces occasionally. And there you have it. Yummy seitan.
Chickpea Cutlets (from Isa of Post Punk Kitchen)
1 cup cooked chickpeas
2 tablespoons olive oil
1/2 cup vital wheat gluten
1/2 cup plain breadcrumbs
1/4 cup vegetable broth or water
2 tablespoons soy sauce
2 cloves garlic, pressed or grated with a Microplane grater
1/2 teaspoon lemon zest
1/2 teaspoon dried thyme
1/2 teaspoon Hungarian paprika
1/4 teaspoon dried rubbed sage
Olive oil for pan frying
In a mixing bowl, mash the chickpeas together with the oil until no chickpeas are left. Add the remaining ingredients and knead together for about 3 minutes, until strings of gluten have formed. Preheat a large heavy-bottomed nonstick or cast iron skillet over medium heat. Meanwhile, divide the cutlet dough into 4 equal pieces. To form cutlets, knead each piece in your hand for a few moments and then flatten and stretch each one into a roughly 6 by 4 inch rectangular cutlet shape. The easiest way to do this is to form a rectangle shape in your hands and then place the cutlets on a clean surface to flatten and stretch them. Add a moderately thin layer of olive oil to the bottom of the pan. Place the cutlets in the pan and cook on each side for 6 to 7 minutes. Add more oil, if needed, when you flip the cutlets. They’re ready when lightly browned and firm to the touch.
Just in case you were wondering, you can also bake these too! Baking these patties gives them a toothsome chewy texture and firm bite. Preheat oven to 375°F, and lightly oil baking sheet. Brush both sides of each patty with olive oil, place on baking sheet, and bake for 20 minutes. Flip patties and bake another 8 to 10 minutes until firm and golden brown.
Baked Seitan Log (from Post Punk Kitchen)
Ingredients:
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
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 desired.
Seitan Gyro's
In a bowl combine:
1 1/2 Cups Gluten Flour
1/4 Savoury Yeast Flakes
1 tsp Salt
1 Tbsp Cumin
1/2 Tbsp Ground Coriander
Pinch-1/8 tsp Garam Masala (don't have it, use cinnamon, but it's not as good-apparantly, his words, not mine)
1 tsp dried Rosemary (not the powder)
1/2 tsp Savoury (oh and I omitted this as I've never seen it in Australia but if anyone has seen it let me know!)
In a separate bowl combine:
2/3 Cup Water
1 1/2 Tbsp Tahini
1 tsp Toasted Sesame Oil
1 Tbsp finely minced Garlic
1 Tbsp finely minced Onion (I used 1/4 tsp onion powder in the dry mix instead)
1 Tbsp Soy Sauce (I used Tamari)
Juice of 1 small Lemon (approx. 1/8 Cup)
I also added a bit of gravy browner to brown it up.
Measure out the 2/3 cup water and set aside. Puree the onion and garlic (unless you use the powder in which case don't worry about this) into a paste. If it won't get pasty add 1 tsp of water at a time from your 2/3 cup that you set aside until it resembles applesauce. Set aside. Mix water, tahini, sesame oil, lemon juice and tamari. Add the onion and garlic puree. Mix well. Add wet ingredients to dry and knead. Preheat your oven to 175 C. Form into a log, wrap tightly in foil and bake for 1 hour 15 minutes. When done remove from oven and allow to cool. When it's cool, slice it up. When ready to serve put some olive oil in a frying pan and add onions. Fry them until they get translucent and then add seitan. Cook until it browns but doesn't crisp, about 5 minutes.
Serve this mixture on Lebanese bread with slices of cucumber, fresh slices of tomato, lettuce and a garlic yoghurt sauce (I used dairy yoghurt but you could use soy if you can have soy and I also added a desert spoon of tahini). Or alternatively a sauce of
3 Tbsp Tahini
3 Tbsp Water
Salt
Pepper
Lemon Juice
A pinch of Mint
1 tsp crushed cucumber, squeezed dry.
Laurel & Hardy seitan o’greatness ( From Have a Cake, Will Travel)
2 cups vital wheat gluten
1 1/2 T paprika
1/3 cup nutritional yeast
2 cups water
1/2 cup smooth peanut butter
2 t salt [which I wouldn’t use if the PB was already salted, but the one I had was unsalted]
mix everything in a large bowl, knead for a couple of minutes, let rest for five minutes.
preheat oven to 325F. form seitan into 2 large sausages, wrapped tightly in foil. bake for 90 minutes. for smaller sausages, simply divide the “dough” in 4, and bake for 75 minutes at the same temperature. of course, this makes a huge amount, but I like to slice mine up once it’s cooled, and freeze it for later use. if you like your seitan to be crispy, you have got to try to cook it in a non-stick cooking sprayed pan until crispy and golden brown. yum! it tastes great with almost anything, really. :)
Crispy Baked Seitan ( From Have a Cake, Will Travel)
makes 4 cutlets, meant to be sliced or diced and used anywhere seitan can be used
dry:
1 1/2 cup vital wheat gluten
2 T nutritional yeast
2 T homemade almond meal [it is coarser than when store-bought: simply blend your almonds [skin on] in your food processor until coarse flour is obtained]
1/2 t garlic powder
3/4 t dried minced onion, crumbled between your fingers
1/2 t McCormick all-purpose seasoning [or whatever all-purpose seasoning you have that is salt-free]
wet:
2 T Braggs or Tamari or soy sauce
1/4 cup organic ketchup
3/4 cup pure water
1 T corn oil
preheat oven to 350F. prepare a small baking dish with non-stick cooking spray.
whisk together dry ingredients in a large bowl. whisk together wet ingredients in a small bowl. combine wet & dry, stirring with a wooden spoon. start kneading for a couple of minutes until dough is formed and all ingredients are incorporated. using a clean pair of scissors, cut dough into four equal parts. squish them up in the shape of burgers. place burgers in prepared baking dish, bake for 15 minutes. flip them over, bake for another 15 minutes. and there you have it.
Faux Ham Seitan Sausages ( From Have a Cake, Will Travel)
1 cup vital wheat gluten
1 cup pure water
2 T reduced sodium soy sauce [use normal soy sauce or tamari or Braggs if you prefer]
2 t vegan Worcestershire sauce
1 t liquid smoke
1/4 cup nutritional yeast
1 t onion powder
1 t garlic powder
1/2 t freshly ground black pepper
1/2 t dried oregano
1/4 t dried sage
throw ingredients together in a large bowl. start mixing with a wooden spoon, then use your hands to knead for a few minutes. let rest for 5 minutes once well kneaded and incorporated. preheat oven to 375F. divide dough into 4. shape into sausages, wrap them tightly in foil. bake for 50 minutes.
Baked Seitan Steaks/Cutlets ( From Have a Cake, Will Travel)
for 2 big steaks:
1 cup vital wheat gluten
1 cup water
1 1/2 T tamari
3 T nutritional yeast
1/2 t salt [optional, if you're watching your sodium intake, since there is tamari already]
1 t Worcestershire sauce
1 t onion powder
1/2 t dried sage
1/2 t dried thyme
throw ingredients together in a large bowl. start mixing with a wooden spoon, then use your hands to knead for a few minutes. let rest for 5 minutes once well kneaded and incorporated. prepare a baking dish or a baking sheet with non-stick cooking spray. preheat your oven to 400F. shape your seitan in two steaks. place in baking dish, and bake for 10 minutes on one side or until golden brown, turn on other side and bake for 15 more minutes or until golden brown. remove from oven, slice, and serve hot. or freeze for later [once cooled] for future seitan dishes.
Julie Hasson’s Spicy Italian Vegetarian Sausages
Makes 8 links
2 1/4 cups vital wheat gluten
1/2 cup nutritional yeast flakes
1/4 cup chickpea flour
2 tbsp Bills Best Chik’Nish Seasoning (if using another brand which is salty, or saltier than Bill’s Best, you’ll want to greatly reduce the amount you use)
2 tbsp granulated onion
1 to 2 tbsp fennel seed, optional
2 tsp coarsely ground pepper, preferably freshly ground
2 tsp ground paprika
1 tsp dried chili flakes, optional
1 tsp ground smoked paprika
1/2 tsp dried oregano
1 tsp salt
1/8 tsp ground allspice
2 1/4 cups cool water*
6 to 8 cloves garlic, minced or pressed
2 tbsp olive oil
2 tbsp soy sauce
1. In a large bowl, mix together all of the dry ingredients. Whisk together the water, garlic, olive oil and soy sauce and using a fork, gently stir into the dry ingredients. Stir just until ingredients are mixed. If dough mixture is too dry, you can add another tablespoon of water or as needed. Scoop 1/2 cup dough mixture at a time and shape into logs. Place logs on piece of aluminum foil and roll up, twisting ends. Place sausages in steamer and steam for 30 minutes. Once sausages have cooled, remove from foil and refrigerate until ready to eat. After cooling, the sausages may feel a bit dry on the outside. Don’t worry, as they will soften and firm up considerably after chilling
Breakfast Sausages
1/2 cup white kidney beans, rinsed and drained
1 cup water or veggie broth
1 tbsp olive oil
1 tbsp mushroom soy sauce
1 tbsp maple syrup
1 1/4 cup vital wheat gluten
1/4 cup nutritional yeast
1 tsp garlic powder
1 tsp paprika
1 tsp dried sage
1/2 tsp nutmeg
pinch of cayenne
1/2 tsp thyme
1/2 tsp dried rosemary
1 tsp whole fennel seed
fresh ground pepper
Get water on its way to boiling in your steamer
Mash beans finely with a fork. Add in everything else up to the cayenne. Grind thyme, rosemary, and fennel seed together with a mortar and pestle. Add to mixture with the pepper. Mix together with a fork. Shape a ping pong ball sized piece of dough into a sausage shape and wrap in a small piece of tin foil like a tootsie roll. Repeat until all dough is gone (makes about 25). Some of my recipes call for large breakfast sausages. In this case, make 6 large sausages.. Steam for 20 mins (35-40 for large sausages), rotating half way through if your steamer is small. Cool, and remove from wrappings. (Since we did not eat all 25 sausages, I kept half in the wrappings and froze them. We will see how well they fare in the freezer).
OPTIONAL: Place sausages in a frying pan with 2 tbsp of water and 1/4 cup maple syrup. Bring to bubbling and simmer until syrup
Vegan Corned Beef
-1/2 cup chickpeas
1 tbsp oil
1 cup water
2 tsp seasoned salt
1 tsp salt
2 tsp smoked paprika
1/2 tsp cloves
1/2 tsp allspice
1 tsp dried mustard
4 dried juniper berries, crushed into powder (optional)
1 1/4 cups vital wheat gluten
Get water on its way to steaming in your steamer
Place chickpeas in a food processor and process until smooth. Add everything else except the wheat gluten and process. Transfer to a bowl and mix in the wheat gluten with a fork. Knead for a minute or so to get everything mixed. Shape into a rectangle (about 8" x 5") and wrap in foil. Double fold the seams so the seitan will steam properly. Steam for 45-60 mins. The seitan must swell against the foil, so make sure that happens before you remove it from the steamer. Let cool and bit, then thinly slice for the sandwich.
Veggie Lunch Meat
1 cup white beans
2 cups water
1/4 cup oil
2 tsp salt
2 tsp paprika
2 tsp onion powder
1 tsp garlic
1/4 tsp tumeric
1 tsp ground fennel
1 tsp sage
1 tsp pepper
1 tsp soy sauce
2 3/4 cup vital wheat gluten
Get water steaming in your steamer.
Place all ingredients except the gluten flour in a blender and process until smooth. Pour into a bowl. Add gluten flour and work into a dough. Shape dough into a log and wrap in heavy duty foil like a tootsie roll. Try to make the roll as thick as possible. Steam for 1 hour. Preheat oven to 350 degrees in the last 15 mins of steaming. Remove seitan from steamer and bake for 45-60 mins. Seitan should swell and press against the foil. Cool and slice as needed for sandwiches. This seitan holds up very well and can be shaved very thin. Store in the fridge
Ingredients
1 1/2 cups vital wheat gluten flour
1/4 cup nutritional yeast flakes
1 cup very cold water or vegetable broth
1/2 cup soy sauce
1 tablespoon tomato paste
2 cloves garlic, pressed or grated on a microplane grater
1 teaspoon finely grated lemon zest
Simmering Broth:
10 cups water or vegetable broth
1/2 cup soy sauce
Directions
In a large bowl, mix together Vital Wheat Gluten Flour and nutritional yeast flakes.In a seperate bowl, mix together remaining ingredients: water or veg broth, soy sauce. tomato paste, garlic, lemon zest.Pour the wet ingredients into the dry and combine with a firm spatula, knead dough for about 3 minutes until a spongy, elastic dough is formed. Let dough rest for a couple of minutes and prepare your broth, but don't start boiling it.
Now roll your dough into a log shape about 8 inches long and cut into 3 equal sized pieces. Place the pieces in the broth. It is important that the water/broth be very cold when you add the dough, it helps with the texture and ensures that it doesn't fall apart. Partially cover the pot (leave a little space for steam to escape) and bring to a boil.
When the water has come to a boil set the heat to low and gently simmer for an hour, turning the peices every now and again. Now you've got gluten. Let it cool in the simmering broth for at least a half an hour. It is best if it cools completely. What you do next depends on the recipe you are using. If it calls for gluten use it as is. If you want to store some of it for later use put it in a sealable container covered in the simmering broth.
If your recipe calls for seitan cut your peices up as desired. I prefer to use a cast iron skillet for the frying because it produces the best flavor and texture. Use as little oil as possible to coat the bottom of the skillet, 1 teaspoon may suffice. Heat the skillet over medium high and add your gluten. Cook for about 20 minutes, turning the pieces occasionally. And there you have it. Yummy seitan.
Chickpea Cutlets (from Isa of Post Punk Kitchen)
1 cup cooked chickpeas
2 tablespoons olive oil
1/2 cup vital wheat gluten
1/2 cup plain breadcrumbs
1/4 cup vegetable broth or water
2 tablespoons soy sauce
2 cloves garlic, pressed or grated with a Microplane grater
1/2 teaspoon lemon zest
1/2 teaspoon dried thyme
1/2 teaspoon Hungarian paprika
1/4 teaspoon dried rubbed sage
Olive oil for pan frying
In a mixing bowl, mash the chickpeas together with the oil until no chickpeas are left. Add the remaining ingredients and knead together for about 3 minutes, until strings of gluten have formed. Preheat a large heavy-bottomed nonstick or cast iron skillet over medium heat. Meanwhile, divide the cutlet dough into 4 equal pieces. To form cutlets, knead each piece in your hand for a few moments and then flatten and stretch each one into a roughly 6 by 4 inch rectangular cutlet shape. The easiest way to do this is to form a rectangle shape in your hands and then place the cutlets on a clean surface to flatten and stretch them. Add a moderately thin layer of olive oil to the bottom of the pan. Place the cutlets in the pan and cook on each side for 6 to 7 minutes. Add more oil, if needed, when you flip the cutlets. They’re ready when lightly browned and firm to the touch.
Just in case you were wondering, you can also bake these too! Baking these patties gives them a toothsome chewy texture and firm bite. Preheat oven to 375°F, and lightly oil baking sheet. Brush both sides of each patty with olive oil, place on baking sheet, and bake for 20 minutes. Flip patties and bake another 8 to 10 minutes until firm and golden brown.
Baked Seitan Log (from Post Punk Kitchen)
Ingredients:
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
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 desired.
Seitan Gyro's
In a bowl combine:
1 1/2 Cups Gluten Flour
1/4 Savoury Yeast Flakes
1 tsp Salt
1 Tbsp Cumin
1/2 Tbsp Ground Coriander
Pinch-1/8 tsp Garam Masala (don't have it, use cinnamon, but it's not as good-apparantly, his words, not mine)
1 tsp dried Rosemary (not the powder)
1/2 tsp Savoury (oh and I omitted this as I've never seen it in Australia but if anyone has seen it let me know!)
In a separate bowl combine:
2/3 Cup Water
1 1/2 Tbsp Tahini
1 tsp Toasted Sesame Oil
1 Tbsp finely minced Garlic
1 Tbsp finely minced Onion (I used 1/4 tsp onion powder in the dry mix instead)
1 Tbsp Soy Sauce (I used Tamari)
Juice of 1 small Lemon (approx. 1/8 Cup)
I also added a bit of gravy browner to brown it up.
Measure out the 2/3 cup water and set aside. Puree the onion and garlic (unless you use the powder in which case don't worry about this) into a paste. If it won't get pasty add 1 tsp of water at a time from your 2/3 cup that you set aside until it resembles applesauce. Set aside. Mix water, tahini, sesame oil, lemon juice and tamari. Add the onion and garlic puree. Mix well. Add wet ingredients to dry and knead. Preheat your oven to 175 C. Form into a log, wrap tightly in foil and bake for 1 hour 15 minutes. When done remove from oven and allow to cool. When it's cool, slice it up. When ready to serve put some olive oil in a frying pan and add onions. Fry them until they get translucent and then add seitan. Cook until it browns but doesn't crisp, about 5 minutes.
Serve this mixture on Lebanese bread with slices of cucumber, fresh slices of tomato, lettuce and a garlic yoghurt sauce (I used dairy yoghurt but you could use soy if you can have soy and I also added a desert spoon of tahini). Or alternatively a sauce of
3 Tbsp Tahini
3 Tbsp Water
Salt
Pepper
Lemon Juice
A pinch of Mint
1 tsp crushed cucumber, squeezed dry.
Laurel & Hardy seitan o’greatness ( From Have a Cake, Will Travel)
2 cups vital wheat gluten
1 1/2 T paprika
1/3 cup nutritional yeast
2 cups water
1/2 cup smooth peanut butter
2 t salt [which I wouldn’t use if the PB was already salted, but the one I had was unsalted]
mix everything in a large bowl, knead for a couple of minutes, let rest for five minutes.
preheat oven to 325F. form seitan into 2 large sausages, wrapped tightly in foil. bake for 90 minutes. for smaller sausages, simply divide the “dough” in 4, and bake for 75 minutes at the same temperature. of course, this makes a huge amount, but I like to slice mine up once it’s cooled, and freeze it for later use. if you like your seitan to be crispy, you have got to try to cook it in a non-stick cooking sprayed pan until crispy and golden brown. yum! it tastes great with almost anything, really. :)
Crispy Baked Seitan ( From Have a Cake, Will Travel)
makes 4 cutlets, meant to be sliced or diced and used anywhere seitan can be used
dry:
1 1/2 cup vital wheat gluten
2 T nutritional yeast
2 T homemade almond meal [it is coarser than when store-bought: simply blend your almonds [skin on] in your food processor until coarse flour is obtained]
1/2 t garlic powder
3/4 t dried minced onion, crumbled between your fingers
1/2 t McCormick all-purpose seasoning [or whatever all-purpose seasoning you have that is salt-free]
wet:
2 T Braggs or Tamari or soy sauce
1/4 cup organic ketchup
3/4 cup pure water
1 T corn oil
preheat oven to 350F. prepare a small baking dish with non-stick cooking spray.
whisk together dry ingredients in a large bowl. whisk together wet ingredients in a small bowl. combine wet & dry, stirring with a wooden spoon. start kneading for a couple of minutes until dough is formed and all ingredients are incorporated. using a clean pair of scissors, cut dough into four equal parts. squish them up in the shape of burgers. place burgers in prepared baking dish, bake for 15 minutes. flip them over, bake for another 15 minutes. and there you have it.
Faux Ham Seitan Sausages ( From Have a Cake, Will Travel)
1 cup vital wheat gluten
1 cup pure water
2 T reduced sodium soy sauce [use normal soy sauce or tamari or Braggs if you prefer]
2 t vegan Worcestershire sauce
1 t liquid smoke
1/4 cup nutritional yeast
1 t onion powder
1 t garlic powder
1/2 t freshly ground black pepper
1/2 t dried oregano
1/4 t dried sage
throw ingredients together in a large bowl. start mixing with a wooden spoon, then use your hands to knead for a few minutes. let rest for 5 minutes once well kneaded and incorporated. preheat oven to 375F. divide dough into 4. shape into sausages, wrap them tightly in foil. bake for 50 minutes.
Baked Seitan Steaks/Cutlets ( From Have a Cake, Will Travel)
for 2 big steaks:
1 cup vital wheat gluten
1 cup water
1 1/2 T tamari
3 T nutritional yeast
1/2 t salt [optional, if you're watching your sodium intake, since there is tamari already]
1 t Worcestershire sauce
1 t onion powder
1/2 t dried sage
1/2 t dried thyme
throw ingredients together in a large bowl. start mixing with a wooden spoon, then use your hands to knead for a few minutes. let rest for 5 minutes once well kneaded and incorporated. prepare a baking dish or a baking sheet with non-stick cooking spray. preheat your oven to 400F. shape your seitan in two steaks. place in baking dish, and bake for 10 minutes on one side or until golden brown, turn on other side and bake for 15 more minutes or until golden brown. remove from oven, slice, and serve hot. or freeze for later [once cooled] for future seitan dishes.
Julie Hasson’s Spicy Italian Vegetarian Sausages
Makes 8 links
2 1/4 cups vital wheat gluten
1/2 cup nutritional yeast flakes
1/4 cup chickpea flour
2 tbsp Bills Best Chik’Nish Seasoning (if using another brand which is salty, or saltier than Bill’s Best, you’ll want to greatly reduce the amount you use)
2 tbsp granulated onion
1 to 2 tbsp fennel seed, optional
2 tsp coarsely ground pepper, preferably freshly ground
2 tsp ground paprika
1 tsp dried chili flakes, optional
1 tsp ground smoked paprika
1/2 tsp dried oregano
1 tsp salt
1/8 tsp ground allspice
2 1/4 cups cool water*
6 to 8 cloves garlic, minced or pressed
2 tbsp olive oil
2 tbsp soy sauce
1. In a large bowl, mix together all of the dry ingredients. Whisk together the water, garlic, olive oil and soy sauce and using a fork, gently stir into the dry ingredients. Stir just until ingredients are mixed. If dough mixture is too dry, you can add another tablespoon of water or as needed. Scoop 1/2 cup dough mixture at a time and shape into logs. Place logs on piece of aluminum foil and roll up, twisting ends. Place sausages in steamer and steam for 30 minutes. Once sausages have cooled, remove from foil and refrigerate until ready to eat. After cooling, the sausages may feel a bit dry on the outside. Don’t worry, as they will soften and firm up considerably after chilling
Breakfast Sausages
1/2 cup white kidney beans, rinsed and drained
1 cup water or veggie broth
1 tbsp olive oil
1 tbsp mushroom soy sauce
1 tbsp maple syrup
1 1/4 cup vital wheat gluten
1/4 cup nutritional yeast
1 tsp garlic powder
1 tsp paprika
1 tsp dried sage
1/2 tsp nutmeg
pinch of cayenne
1/2 tsp thyme
1/2 tsp dried rosemary
1 tsp whole fennel seed
fresh ground pepper
Get water on its way to boiling in your steamer
Mash beans finely with a fork. Add in everything else up to the cayenne. Grind thyme, rosemary, and fennel seed together with a mortar and pestle. Add to mixture with the pepper. Mix together with a fork. Shape a ping pong ball sized piece of dough into a sausage shape and wrap in a small piece of tin foil like a tootsie roll. Repeat until all dough is gone (makes about 25). Some of my recipes call for large breakfast sausages. In this case, make 6 large sausages.. Steam for 20 mins (35-40 for large sausages), rotating half way through if your steamer is small. Cool, and remove from wrappings. (Since we did not eat all 25 sausages, I kept half in the wrappings and froze them. We will see how well they fare in the freezer).
OPTIONAL: Place sausages in a frying pan with 2 tbsp of water and 1/4 cup maple syrup. Bring to bubbling and simmer until syrup
Vegan Corned Beef
-1/2 cup chickpeas
1 tbsp oil
1 cup water
2 tsp seasoned salt
1 tsp salt
2 tsp smoked paprika
1/2 tsp cloves
1/2 tsp allspice
1 tsp dried mustard
4 dried juniper berries, crushed into powder (optional)
1 1/4 cups vital wheat gluten
Get water on its way to steaming in your steamer
Place chickpeas in a food processor and process until smooth. Add everything else except the wheat gluten and process. Transfer to a bowl and mix in the wheat gluten with a fork. Knead for a minute or so to get everything mixed. Shape into a rectangle (about 8" x 5") and wrap in foil. Double fold the seams so the seitan will steam properly. Steam for 45-60 mins. The seitan must swell against the foil, so make sure that happens before you remove it from the steamer. Let cool and bit, then thinly slice for the sandwich.
Veggie Lunch Meat
1 cup white beans
2 cups water
1/4 cup oil
2 tsp salt
2 tsp paprika
2 tsp onion powder
1 tsp garlic
1/4 tsp tumeric
1 tsp ground fennel
1 tsp sage
1 tsp pepper
1 tsp soy sauce
2 3/4 cup vital wheat gluten
Get water steaming in your steamer.
Place all ingredients except the gluten flour in a blender and process until smooth. Pour into a bowl. Add gluten flour and work into a dough. Shape dough into a log and wrap in heavy duty foil like a tootsie roll. Try to make the roll as thick as possible. Steam for 1 hour. Preheat oven to 350 degrees in the last 15 mins of steaming. Remove seitan from steamer and bake for 45-60 mins. Seitan should swell and press against the foil. Cool and slice as needed for sandwiches. This seitan holds up very well and can be shaved very thin. Store in the fridge
TVP sausage style meatballs.
1 cup granulated TVP (not chunks)
7/8 cup boiling water or stock
1/3 cup diced onion
1 celery stalk, diced
1 tablespoon olive oil
1/4 teaspoon salt
1 teaspoon fennel seed
shake of red pepper flakes
dash of toasted sesame oil
dash tamari or soy sauce
dash of gravy browner
1/3 cup unbleached white flour (can use whole wheat pastry or chickpea)
1/3 cup fresh herbs--parsley, oregano, thyme and basil work nicely.
Boil the water or stock and pour over the TVP. Stir to mix and allow to sit while you proceed with the next step. Over medium high heat, saute the onion and celery in the olive oil, add salt.When the onion is soft and some of the liquid has cooked off, add the fennel seeds and red pepper flakes. Remove 1/4 cup of this mixture and set aside. Reduce to medium heat and add the softened TVP. Stir to combine flavors and to brown the TVP a bit.Stir in sesame oil, soy sauce and gravy browner. Place this mixture in a food processor with the flour and pulse a few times until almost smooth, but still with a bit of texture. Scrape down sides and move to a bowl. Stir in the reserved sauteed vegetables and fresh herbs. Season to taste with salt, if needed. Place a bit of parchment paper on a cookie sheet and preheat oven to 350F.With wet hands, form small balls and place evenly on cookie sheet. Bake until brown on the bottom, flip and bake another ten minutes. The texture of these are nice, crusty on the outside and moist on the inside.
7/8 cup boiling water or stock
1/3 cup diced onion
1 celery stalk, diced
1 tablespoon olive oil
1/4 teaspoon salt
1 teaspoon fennel seed
shake of red pepper flakes
dash of toasted sesame oil
dash tamari or soy sauce
dash of gravy browner
1/3 cup unbleached white flour (can use whole wheat pastry or chickpea)
1/3 cup fresh herbs--parsley, oregano, thyme and basil work nicely.
Boil the water or stock and pour over the TVP. Stir to mix and allow to sit while you proceed with the next step. Over medium high heat, saute the onion and celery in the olive oil, add salt.When the onion is soft and some of the liquid has cooked off, add the fennel seeds and red pepper flakes. Remove 1/4 cup of this mixture and set aside. Reduce to medium heat and add the softened TVP. Stir to combine flavors and to brown the TVP a bit.Stir in sesame oil, soy sauce and gravy browner. Place this mixture in a food processor with the flour and pulse a few times until almost smooth, but still with a bit of texture. Scrape down sides and move to a bowl. Stir in the reserved sauteed vegetables and fresh herbs. Season to taste with salt, if needed. Place a bit of parchment paper on a cookie sheet and preheat oven to 350F.With wet hands, form small balls and place evenly on cookie sheet. Bake until brown on the bottom, flip and bake another ten minutes. The texture of these are nice, crusty on the outside and moist on the inside.
Tuesday, August 12, 2008
Maria's Power Muffins
Maria's Power Muffins
Yields 8 muffins (2 servings)
3/4 Cup oatmeal (dry)
1 tsp. baking soda
2 tsp. baking powder
1 tsp. cinnamon
OR 1 T lemon juice, 1/4 t nugmeg and 2 T poppyseeds
1/2 Cup Spoonable Splenda
2 Scoops Protein Powder *
6 egg whites
1/2 tsp. butter extract (optional) OR other extracts like strawberry, almond
1/2 cup ff cottage cheese OR 1/2 cup low fat cottage cheese (some say this helps with sticking
in the pan, but will add calories and fat)
1/3 cup NATURAL applesauce OR 2 medium zucchini (will lower your carbs and calorie for nutritional value)OR 1/3 cup canned pumpkin (about equal in nutritional value of applesauce)
In a blender or food processor, mill all dry ingredients (first 6 ingredients) until it looks like flour. Pour the dry ingredients into a separate mixing bowl. Use the blender/food processor to blend cottage cheese until creamy. Then add the egg whites, apple sauce and butter extract to the blender and blend until mixed. (Do NOT blend too long once you add the eggs as you do NOT want air in the egg whites or you muffins will "deflate" after cooking.) Pour blended liquid on top of dry mixture and stir just until blended. Pour into muffin tin. Bake at 400 degrees for 20 minutes.
Yields 8 muffins (2 servings)
3/4 Cup oatmeal (dry)
1 tsp. baking soda
2 tsp. baking powder
1 tsp. cinnamon
OR 1 T lemon juice, 1/4 t nugmeg and 2 T poppyseeds
1/2 Cup Spoonable Splenda
2 Scoops Protein Powder *
6 egg whites
1/2 tsp. butter extract (optional) OR other extracts like strawberry, almond
1/2 cup ff cottage cheese OR 1/2 cup low fat cottage cheese (some say this helps with sticking
in the pan, but will add calories and fat)
1/3 cup NATURAL applesauce OR 2 medium zucchini (will lower your carbs and calorie for nutritional value)OR 1/3 cup canned pumpkin (about equal in nutritional value of applesauce)
In a blender or food processor, mill all dry ingredients (first 6 ingredients) until it looks like flour. Pour the dry ingredients into a separate mixing bowl. Use the blender/food processor to blend cottage cheese until creamy. Then add the egg whites, apple sauce and butter extract to the blender and blend until mixed. (Do NOT blend too long once you add the eggs as you do NOT want air in the egg whites or you muffins will "deflate" after cooking.) Pour blended liquid on top of dry mixture and stir just until blended. Pour into muffin tin. Bake at 400 degrees for 20 minutes.
Generic Muffins
6 servings
4 egg whites
4 scoops vanilla Simply Protein
1/2 cup water
sweetner (I like stevia)
1 1/2 cups flour,
1 1/2 teaspoons baking powder,
1/2 cup applesauce,2 tablespoons oil.
Variations:
Carrot muffins: Add shredded carrot and cinnamon
Peanut butter chocolate: Substitute peanut butter for oil, and
add cocoa or use Chocolate Simply Protein instead of vanilla.
Apple Cinnamon: Add chopped apple and cinnamon Bake at 350 for 15-20 minutes.
Makes six TEXAS size muffins. 5 grams of fat each. PB Chocolate is about 3.4 grams of fat.
4 egg whites
4 scoops vanilla Simply Protein
1/2 cup water
sweetner (I like stevia)
1 1/2 cups flour,
1 1/2 teaspoons baking powder,
1/2 cup applesauce,2 tablespoons oil.
Variations:
Carrot muffins: Add shredded carrot and cinnamon
Peanut butter chocolate: Substitute peanut butter for oil, and
add cocoa or use Chocolate Simply Protein instead of vanilla.
Apple Cinnamon: Add chopped apple and cinnamon Bake at 350 for 15-20 minutes.
Makes six TEXAS size muffins. 5 grams of fat each. PB Chocolate is about 3.4 grams of fat.
Mexican Quiche
2 cups egg beaters
1 cup skim milk
1/2 cup mushrooms, sliced
1 onon, finley chopped
2 cups fat free cottage cheese (I use 2% cottage cheese)
1 cup fat free mild cheddar cheese, shredded
2 cups brocolli flowerettes, chopped
1/2 cup green bell pepper, chopped
1/2 cup of your favorite salsa
1/4 tsp salt (optional)
1/2 tsp. pepper
non fat cooking spray
Preheat oven to 350 degreees. In a large bowl combine everything and mix with fork. Prepare a 9x11 baking dish with cooking spray of your choice, then pour egg mix into baking dish. Bake for 1 hour or until eggs are firm to the touch and slightly brown on top. Serve with warm salsa of your choice. I serve mine with a dollop of fat free sour cream and a spoon or two of chopped olives. Enjoy this yummy anytime treat:)
1 cup skim milk
1/2 cup mushrooms, sliced
1 onon, finley chopped
2 cups fat free cottage cheese (I use 2% cottage cheese)
1 cup fat free mild cheddar cheese, shredded
2 cups brocolli flowerettes, chopped
1/2 cup green bell pepper, chopped
1/2 cup of your favorite salsa
1/4 tsp salt (optional)
1/2 tsp. pepper
non fat cooking spray
Preheat oven to 350 degreees. In a large bowl combine everything and mix with fork. Prepare a 9x11 baking dish with cooking spray of your choice, then pour egg mix into baking dish. Bake for 1 hour or until eggs are firm to the touch and slightly brown on top. Serve with warm salsa of your choice. I serve mine with a dollop of fat free sour cream and a spoon or two of chopped olives. Enjoy this yummy anytime treat:)
Low-Fat Danish
Toast 1 slice of whole-wheat bread (or your portion). Then cover with your portion of low-fat cottage cheese. Sprinkle on some Equal and some ground cinnamon. Then place under the broiler until lightly browned (usually takes a minute or two). Enjoy! It’s an nice alternative for breakfast.
Lemon Poppyseed Power Muffins
Butter-flavored cooking spray
1 cup whole wheat flour
1 cup vanilla protein powder (I use the Soy)
2 Tablespoons sugar
2 Tablespoons poppy seeds
2 teaspoons baking powder
pinch of salt
1/2 cup unsweetened applesauce
1/4 cup of egg substitute
1/2 cup skim milk
1/4 cup freshly squeezed lemon juice
4 teaspoons freshly grated lemon zest
Lemon Drizzle:
1/4 cup lemon juice
1 Tablespoon sugar
Heat oven to 400*F. Spray muffin pan with cooking spray (I use a mini-muffin pan that makes about 24). In a large bowl, combine the flour, protein powder, sugar, poppy seeds, baking powder and salt. Using a fork, cut in the applesauce until the mixture forms into crumbs. In a seperate bowl, whisk together egg subtitute, milk, lemon juice, and lemon zest. Add to flour mixture and stir until dry ingredients are moistened. Pour batter into muffin pan and bake for 12-18 minutes, or until toothpick inserted in center comes out clean. Remove muffins from pan and drizzle with lemon drizzle mixture. Cool on a wire rack. Makes about 12 regular size muffins or 24 mini-muffins. Delicious! Ü
1 cup whole wheat flour
1 cup vanilla protein powder (I use the Soy)
2 Tablespoons sugar
2 Tablespoons poppy seeds
2 teaspoons baking powder
pinch of salt
1/2 cup unsweetened applesauce
1/4 cup of egg substitute
1/2 cup skim milk
1/4 cup freshly squeezed lemon juice
4 teaspoons freshly grated lemon zest
Lemon Drizzle:
1/4 cup lemon juice
1 Tablespoon sugar
Heat oven to 400*F. Spray muffin pan with cooking spray (I use a mini-muffin pan that makes about 24). In a large bowl, combine the flour, protein powder, sugar, poppy seeds, baking powder and salt. Using a fork, cut in the applesauce until the mixture forms into crumbs. In a seperate bowl, whisk together egg subtitute, milk, lemon juice, and lemon zest. Add to flour mixture and stir until dry ingredients are moistened. Pour batter into muffin pan and bake for 12-18 minutes, or until toothpick inserted in center comes out clean. Remove muffins from pan and drizzle with lemon drizzle mixture. Cool on a wire rack. Makes about 12 regular size muffins or 24 mini-muffins. Delicious! Ü
Eggwhite banana pancake
1 whole egg plus 4 whites
1/2 cup whole oats
1/2 banana
1 teaspoon cinnamon
1 teaspoon vanilla extract
3 packets of Splenda or sugar substitute
Cream of tartar
Add one egg and 4 whites to blender with a dash of cream of tartar. Blend for a few seconds. Add the rest of the ingredients to blender. Blend well. Pour in skillet. Cook each side 3-4 minutes or until golden brown. Serve with sugar-free syrup.
1/2 cup whole oats
1/2 banana
1 teaspoon cinnamon
1 teaspoon vanilla extract
3 packets of Splenda or sugar substitute
Cream of tartar
Add one egg and 4 whites to blender with a dash of cream of tartar. Blend for a few seconds. Add the rest of the ingredients to blender. Blend well. Pour in skillet. Cook each side 3-4 minutes or until golden brown. Serve with sugar-free syrup.
Plain Protein Bread
1 serving
1/3 cup oat bran (or 1/2 cup oatmeal)
1/3 cup nonfat powdered milk
1/8 tsp baking soda
1 tsp cinnamon
1 tsp vanilla
2 packets sweetner
4 egg whites
1 scoop of protein powder
1/2 cup applesauce
Mix all ingredients together and bake at 350 degrees for a half hour. Make the night before, and it’s great on the go!
1/3 cup oat bran (or 1/2 cup oatmeal)
1/3 cup nonfat powdered milk
1/8 tsp baking soda
1 tsp cinnamon
1 tsp vanilla
2 packets sweetner
4 egg whites
1 scoop of protein powder
1/2 cup applesauce
Mix all ingredients together and bake at 350 degrees for a half hour. Make the night before, and it’s great on the go!
Saucy Dip
3-4 tbsp 1% cottage cheese
1/2 teaspoon dill weed
pinch of dry mustard
pinch of pepper
1/2 clove of garlic (1 clove if you want it a stronger flavor)
optional: lemon juice - 1/4 teaspoon
Blend all ingredients together until smooth about 2-3 minutes. This is so tasty!
Enjoy! Works on top of baked potato.
1/2 teaspoon dill weed
pinch of dry mustard
pinch of pepper
1/2 clove of garlic (1 clove if you want it a stronger flavor)
optional: lemon juice - 1/4 teaspoon
Blend all ingredients together until smooth about 2-3 minutes. This is so tasty!
Enjoy! Works on top of baked potato.
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