Sunday, March 2, 2014
|Farfalle (bowtie) pasta and rapini with Italian Walnut Sauce|
I love the description in Laura Schenone's wonderful book about Ligurian food, "The Lost Ravioli Recipes of Hoboken: A Search for Food and Family". (It's not just a cookbook-- it's a wonderful read!) The author writes:
"The story begins at Genoa's port, with its ancient layers, its grittiness, its eye towards the Mediterranean Sea. here we cross paths with Greek, ancient Roman and Arab worlds during much earlier eras of globalization. Olives, wine, and wheat traveled along these water routes. Migrations began and ended...But the story also begins in the mountains, with ancient Ligurian people who were here thousands of years agom allied not with the water but with wood and stone. It's a story of steepness and difficulty, of chestnuts and mushrooms and gathered greens..."
This recipe, though lightened up (no olive oil or pine nuts) and made vegan, I think retains the character of the original. It is delicious served over ravioli stuffed with greens, or a simple dish of cooked linguine or tagliatelle. This time I used farfalle (bowtie pasta) and added chopped cooked rapini (broccoli rabe), which adds a nice slightly bitter note to contrast with the creamy nut sauce, and reminds me of my foremothers gathering wild greens in the hills beyond Genoa. I hope you enjoy it!
BRYANNA'S VEGAN SALSA DI NOCI (CREAMY ITALIAN WALNUT SAUCE)
(GF and can be soy-free)
Yield: 2 cups sauce
This is enough sauce for about 12 oz. pasta, plus 1 1/2 to 2 cups of cooked, well-drained vegetables. It's a modern, lighter version of a very ancient Ligurian sauce to serve on pasta or stuffed pasta (pansotti, or "potbellied" ravioli). Very simple to make! This is a slightly updated version of the recipe in my vegan Italian cookbook "Nonna's Italian Kitchen".
NOTE: Traditionally, no pepper is used in this sauce.
3/4 cups chopped walnuts
2 cups soy milk or nut milk
1 tsp vegan chicken-style broth powder or paste
1 small clove garlic, crushed
1/4 tsp freshly-ground nutmeg
2 Tbs GoVeggie Soy Parmesan substitute or walnut-based Parma! or homemade walnut-based alternate
salt to taste (about 1/2 tsp.)
OPTIONAL: 1 or 2 tsp. chopped fresh basil or marjoramTO SERVE: More of the same vegan Parmesan sub of your preference to sprinkle on top of the pasta
Heat an 8" cast iron skillet, or other heavy skillet, over high heat. Add the walnuts and reduce the heat to medium. Toast the walnuts, stirring frequently and watching them constantly, until they turn color a shade and smell toasty. Remove them from the pan.
Combine the milk, broth powder or paste, garlic, and walnuts in a blender and blend until smooth. Pour into a heavy 1 qt. or 1.5 qt saucepan. Bring to a boil over medium-high heat and keep at a low boil until it has reduced somewhat and thickened to a sauce consistency. Remove from the heat and add the nutmeg, optional herbs, if using and the Soy Parmesan (or alternate).
Taste for salt (pepper is not traditional in this sauce). Heat gently before serving with cooked, drained pasta (see text above), alone or with cooked vegetables, such as chopped cooked rapini (broccoli rabe).
Nutrition Facts (for the sauce only)
Nutrition (per serving): 212.6 calories; 65% calories from fat; 16.3g total fat; 0.0mg cholesterol; 240.6mg sodium; 224.8mg potassium; 9.0g carbohydrates; 2.5g fiber; 2.8g sugar; 6.5g net carbs; 8.2g protein.
Monday, February 17, 2014
Saturday we were expecting a big storm (which never really developed) and we had prepared accordingly. DH suggested that I bake something before we lost power (which we never did, this time). I decided on muffins, since I haven't made them in a long time. I had a bit of a craving for a maple/walnut treat, so here's what I came up with-- a light, moist whole grain muffin with just a little oil added to the batter. A great treat with tea or coffee.
BRYANNA'S VEGAN MAPLE WALNUT MUFFINS
Yield: 12 muffins
1 1/2 cups whole wheat PASTRY flour (be sure to use pastry flour for a light muffin)
1 1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1/4 cup unbleached organic granulated sugar
2 Tbs brown sugar (Optional, if you like your muffins quite sweet)
3/4 cup chopped walnuts
7 Tbs unsweetend smooth applesauce
6 Tbs Grade B maple syrup
1/3 cup So Delicious Original Coconut Milk Coffee Creamer or soymilk or nutmilk
1/2 Tbs lemon juice
2 Tbs oil
a few tablespoons more maple syrup for brushing
Preheat oven to 375 degrees F. Spray a 12-cup muffin pan with oil from a pump sprayer, or grease with Cake Release (here's my homemade version).
In a medium bowl, mix together the Mix A ingredients. Stir in the walnuts. In a smaller bowl, whisk together the Mi B ingredients. Pour Mix B into Mix A and stir briefly. Divide the batter between the 12 prepared muffin cups. Bake for 15 minutes. Test one of the muffins with a toothpick to make sure they are cooked through.
Brush the muffin tops lightly with the extra maple syrup. Loosen the muffins with a table knofe and turn them on their sides to cool until they can be handled.
Nutrition (per muffin): 178.5 calories; 35% calories from fat; 7.3g total fat; 0.0mg cholesterol; 68.3mg sodium; 190.9mg potassium; 26.8g carbohydrates; 2.4g fiber; 12.8g sugar; 24.3g net carbs; 3.2g protein.
Monday, February 10, 2014
Yesterday I was trying to use up some local apples that we've had stored. With some of them, I made this easy apple cake (minus the chocolate drizzle) for tea with a friend yesterday, but I really want to use up these lovely cooking apples before they go bad. So, I devised this quick and easy tofu saute to serve with a salad and some roasted nugget potatoes. Thumbs up on this one!
NOTE: If you don't want to use the tofu, you can substitute about 2 cups of reconstituted Soy Curls (see about this product here) or thin seitan cutlets, or your favorite commercial vegan "chikn" slices or cutlets. Dredge whatever you are using in Seasoned Flour (see below) and brown as for the "B of T" (see below).
BRYANNA'S CRISPY MARINATED TOFU WITH APPLES & ONION IN CREAMY WHITE WINE SAUCE
NOTE: If you are using B of T/Breast of Tofu, you need to marinate the tofu slices at least 8 hours before cooking.
8 slices Breast of Tofu, Crispy Slices or Crispy Oven-Baked (see below)
1 tablespoon olive oil
1 medium apple, thinly sliced (only peel if the skin is tough or doesn't look good)
1/2 medium onion, thinly sliced
2 cloves garlic, chopped
1 pinch dried crumbled sage (don't use powdered)
1 pinch dried thyme leaves (don't use powdered)
1/2 cup dry white wine (can be non-alcoholic)
1/2 cup vegan "chikn-y" broth (I like Better than Bouillon No-Chicken Vegan broth paste)
1/4 cup plain vegan creamer (I used So Delicious coconut milk creamer) mixed with
1 teaspoon wholegrain mustard
Heat the olive oil in a heavy nonstick 12-inch skillet over medium heat. Add the sliced apple, onion and garlic. Saute until the onions soften. Add the sage and thyme, the wine and broth. Bring to a boil, then slip in the crispy tofu. Raise the heat to high a reduce the liquid in the pan by about half. Pour in the creamer/mustard mixture and heat through.
Serve immediately with roasted nugget potatoes or mashed potatoes, polenta or steamed rice, quinoa or bulgur wheat.
Nutrition Facts (when made with Crispy B of T Slices)
Nutrition (per serving): 352.0 calories; 46% calories from fat; 19.2g total fat; 0.0mg cholesterol; 539.2mg sodium; 415.8mg potassium; 25.2g carbohydrates; 4.5g fiber; 11.4g sugar; 20.8g net carbs; 12.9g protein.
BRYANNA'S BREAST OF TOFU (Known in our house as "B of T")
Yield: 32/ 3-inch x 2-inch slices
This recipe has appeared in all of my books. It's a staple in our house-- I always have some extra-firm tofu slices marinating in the following mixture. They will keep refrigerated in the marinade for up to two weeks, ready for a quick and delicious meal. They can be pan-fried plain on a nonstick skillet, or coated with Seasoned Flour and shallow-fried to make a crispy "skin" that is delectable hot or cold. Serve them plain, in salads and sandwiches, or with any sauce that you would have used on chicken. Instead of slices, you can marinate chunks, for using in kebabs,etc.
1 1/2 lbs. firm, extra-firm or pressed tofu (NOT silken tofu!)
1 1/2 cups water
1/4 cup soy sauce or tamari
3 Tbs nutritional yeast flakes
2 tsp dried crumbled sage (not powdered)
1/2 tsp dried rosemary
1/2 tsp dried thyme leaves (not powdered)
1/2 tsp onion powder
Seasoned Flour for dredging (see below)
OPTIONAL: olive oil
Prepare the marinade by mixing all of the ingredients together in a 5-cup rigid plastic container with a tight lid. Slice the tofu about 1/4" thick and place in the marinade so that it is fairly tightly-packed and covered with liquid. Cover and refrigerate for up to two weeks, shaking daily.
To pan-fry plain, low-fat:
Simply cook the tofu slices over medium heat in a good-quality nonstick skillet until golden brown on both sides.
To Crispy Oven-Fry: (This is the method in my "Almost No-Fat Cookbook"):
Coat the tofu slices in Seasoned Flour (below). Lay the slices in single layers on oiled DARK baking sheets (they brown better on dark baking sheets), not touching. Bake in a preheated oven at 400 degrees F for about 15 minutes, or til the bottoms are golden. Turn the slices over and bake about 15 minutes more, or until the other side is golden. Cool on racks if not eating immediately.
To make Crispy Slices, (my favorite way):
Coat the slices with Seasoned Flour (below). Heat about 1 T. of olive oil or neutral cooking oil in a heavy 12-inch skillet over medium heat (no hotter). When the oil is good and hot, add the slices and cook (watching carefully) until golden brown and crispy on the bottom. Turn the slices over and cook the other side until golden and crispy. The medium heat works really well when frying things crispy in less oil than usual.
Nutrition (per 4 Crispy Slices): 159.4 calories; 64% calories from fat; 12.0g total fat; 0.0mg cholesterol; 291.5mg sodium; 204.9mg potassium; 5.2g carbohydrates; 1.6g fiber; 0.6g sugar; 3.6g net carbs; 10.8g protein.
BRYANNA’S SEASONED FLOUR
Keep some of this in a tightly-covered container-- you'll find many uses for it.
2 c. wholewheat, or other wholegrain, flour,
1/4 c. nutritional yeast flakes,
1 tsp. salt
1 tsp. onion or garlic powder (or a combination), optional
freshly-ground black pepper to taste.
Optional: some Cajun Seasoning or Old Bay Seasoning
Thursday, January 30, 2014
I have been miserably unproductive lately-- January blahs, I guess. But one thing I've been working on intermittently is cooking with bean flours. A few months ago I got a new WonderMill Electric Grain & Bean Mill, so I can now mill fresh bean flour in my new machine. It has a new Bean Adapter and also a Small Grain Adapter-- see photo below. (PS: The Bean Adapter is very new, so inquire about it via the WonderMill website. Here's what this mill will grind.) You can also line the canister that the flour goes into directly from this grinder with a bag, which makes it so easy to clean up. And you just twist-tie the bag and place it in the freezer (I keep bean flour in the freezer so it doesn't go rancid).
I've really been enjoying cooking with fresh chickpea flour and fresh white bean flour, as well as my own whole wheat flour. Here are some posts I've done so far on: wheat flour one, two, three, four ; chickpea flour one, two ; and white bean flour one. That was a white bean flour-based vegan Southern-style white biscuit gravy and it was delicious.
|Freshly-milled white bean flour-- you can use navy beans, Great Northern, cannellini or white kidney beans. This batch was made with navy beans.|
Today I was trying to figure out what to make for a quick lunch. I had rapini that needed using-up (rapini doesn't keep very long), so I decided a simple creamy pasta dish with rapini, onions and a few chickpeas would be a a good idea. I've been wanting to make a fat-free vegan white bean flour-basted bechamel sauce for a while, so this seemed like a good time to try it.
It turned out to be so easy and so good-- I don't know why I haven't tried it before this! This will be my go-to Bechamel from now on!
BRYANNA'S TAGLIATELLE WITH RAPINI, ONION, CHICKPEAS & CREAMY WHITE BEAN FLOUR-BASED VEGAN BECHAMEL
Can be gluten-free, soy-free, nut-free and/or fat-free if you wish.
This is a simple whole-meal recipe, but it's very satisfying and nutritious with a little kick, if you use the chile flakes). Serve with some soy or nut-based vegan parmesan sub to sprinkle on top.
Note: You can use more or less bean flour for other versions of this basic sauce, depending on the thickness you are going for.
Fat-Free, Creamy Vegan White Bean Flour-Based Bechamel:
2 cups non-dairy milk of choice (use Original type)
1 teaspoon vegan chicken-style broth powder or paste (I like Better Than Bouillon No-Chicken Vegan Broth Base)
3 tablespoons white bean flour
1/2 teaspoon salt
1 pinch grated nutmeg
freshly-ground pepper to taste
8 oz dry egg-free tagliatelle pasta (NOTE: Tagliatelle is a dry flat pasta, often sold rolled up in "nests"-- check labels, as it is often made with eggs.) OR use linguine or fettucine, or any GF flat pasta
1 tablespoon olive oil (see fat-free tip below)
1 medium onion, chopped
1 cup canned or cooked chickpeas, rinsed and drained
3 cloves garlic
1/2 teaspoon red chili flakes (optional, but recommended)
2 cups chopped lightly-cooked rapini (or you could substitute mustard or turnip greens, or kale)
To make the Bechamel sauce, place all of the Bechamel ingredients in a blender and blend until very smooth. I cook the sauce in the microwave, in a large Pyrex batter bowl. I cook it on 100% power for three minutes, then whisk it then repeat for 3 minutes more. If you prefer, you can cook it in a heavy saucepan over medium-high heat, stirring constantly, until the sauce boils and thickens. Note: If you make it ahead of time, reheat gently on the stove or in the microwave.
Place a large pot of salted water on the stove to come to a boil. When it boils, add the pasta and boil until just al dente-- 9 to 10 minutes. When it's ready, drain in a colander and leave it there.
While the pasta cooks, heat the oil in a large heavy or nonstick skillet over medium-high heat. Add the onions and saute until they start to wilt and maybe brown a bit. Add the chickpeas, garlic and chile flakes, and saute a bit more. Lower the heat and stir in the chopped rapini and sprinkle on a bit of salt. Stir the mixture until heated through.
Fat-Free Tip: If you prefer not to use any fat in this dish you can either steam-fry the onions in a nonstick pan over medium-high heat, adding a squirt of water every now and then to keep it from sticking, and keeping it moving, until the onion starts to wilt-- then proceed as directed. OR you can place the onion in a covered microwave-safe casserole and cook on 100% power for about 4 minutes. Then add the chickpeas, garlic and chile flakes, cover and cook for 1 more minute.
Rinse the cooked pasta with hot water, shake to drain well, and add the pasta to the skillet, along with the Bechamel. Using a large spoon and a pasta rake, mix the ingredients until well-distributed. Serve in heat pasta bowls along with the vegan parmesan.
Nutrition (per serving): 397.4 calories; 14% calories from fat; 6.6g total fat; 0.0mg cholesterol; 658.4mg sodium; 592.3mg potassium; 69.1g carbohydrates; 7.0g fiber; 6.9g sugar; 62.1g net carbs; 17.1g protein.
With no olive oil, the Nutrition Stats are as follows: 367.6 calories; 7% calories from fat; 3.3g total fat; 0.0mg cholesterol; 658.3mg sodium; 592.3mg potassium; 69.1g carbohydrates; 7.0g fiber; 6.9g sugar; 62.1g net carbs; 17.1g protein.
Sunday, January 26, 2014
MY POSTS (AND VIDEO CHAT) ON VEGAN MAINSTREAM: THE SPIRITUAL BACKGROUND OF VEGAN “MEAT OF THE FIELDS”; HOMEMADE VEGAN “SEAFOOD” SATISFIES SOME NOSTALGIC CRAVINGS
|One of the featured recipes on Vegan Mainstream using my vegan "scallops": Fried Sea-Meat "Scallops" on Asparagus with Lemon/Garlic Sauce|
If you'd like to see the video of the live chat, it's available here. It was fun chatting with Stephanie, who is in Georgia (USA) and Emma, who lives across the Straight, not far from where I live!
I wrote a rather long article on the history of seitan/grain meat/gluten (whatever you want to call it!), and then shared my recipe for vegan "sea-meat", as I call it, which satisfies my occasional longings for the taste and texture of shellfish. This was published in one post:
|Chopped Vegan Sea-Meat", which I use instead of clam meat|
| Vegan "Sea-Meat Scallops" ready for using in a recipe|
**In the second post, http://www.veganmainstream.com/2014/01/23/homemade-vegan-seafood-satisfies-some-nostalgic-cravings/ , I share 3 recipes using the vegan "sea-meat", + one for vegan "sea stock":
Fried Sea-Meat "Scallops" on Asparagus with Lemon/Garlic Sauce
Sea-Meat "Scallops" and Edamame with Pasta and Lemon/Garlic Sauce
Italian Pasta with Vegan White "Clam" Sauce
Vegan "Sea Stock" (to use in place of fish stock)
Tuesday, January 14, 2014
So sorry to have been AWOL from blogging for a while! On top of trying to get back to normal after the Holidays, I've had a deadline to meet and LOTS of computer trouble (which I hope is over now). I hope to be reinvigorated in the kitchen very soon! In the meantime, here is a recipe for one of our favorite bread recipes-- so good with a bean or vegetable soup!
BRYANNA’S PUMPKIN FOCACCIA
Makes one 11 x 15-inch focaccia
This is a delicious and nutritious version of focaccia, perfect for winter meals.
Makes one 11 x 15-inch focaccia
This is a delicious and nutritious version of focaccia, perfect for winter meals.
1 cup canned pumpkin puree (or use mashed cooked pumpkin or other orange winter squash, drained in a cheesecloth bag for several hours-- the draining is important!)
1 cup plus 2 Tbs. warm water (105-115°F)
4 cups unbleached white flour
1/4 cup ground golden flax seed
1/4 cup wheat bran
1 Tbs extra-virgin olive oil
2 tsp salt
2 Tbs extra-virgin olive oil
1 tsp kosher salt
1/4 cup raw pumpkin seeds
IF YOU ARE MAKING THIS BY HAND, OR WITH A HEAVY-DUTY MIXER, stir the yeast into the warm water in a large mixing bowl, or bowl of your stand mixer. Let stand 5 minutes. Add the oil and pumpkin. Add the bran, flax, and salt, and then the flour in two additions. Mix until the dough comes together. Knead the dough for about 10 minutes, either by hand on a lightly floured surface, or with the dough hook of your heavy-duty mixer, until the dough is velvety, firm and slightly sticky.
IF YOU USE A FOOD PROCESSOR, mix the flour, salt, bran and flax seed in the processor bowl. While the machine is running, add the mixture of water, dissolved yeast, oil and pumpkin until the dough forms a ball on top of the blade. If it's too dry to come to a ball, add water a few DROPS at a time until it does. Process for 30 seconds.
IF YOU USE AN AUTOMATIC BREAD MACHINE, choose the Dough Cycle, which will mix and rise the dough, but not bake it.
FIRST RISE: Place the dough in a lightly oiled bowl, cover tightly with plastic wrap, and leave to rise until doubled, about 1 1/2 hours.
SHAPING AND SECOND RISE: Punch down the dough and roll it and pat it into a rectangle to fit a well-oiled 11 by 15" cookie sheet, and stretch the dough toward the edges. Cover with a damp towel, let sit for ten minutes, and then stretch a bit farther to the edges. Cover again and leave until doubled, about 45-60 minutes.
Preheat the oven to 425°F.
Just before you are ready to bake, dimple to dough with your fingertips. Brush with the olive oil, and sprinkle the pumpkin seeds and salt over the dough. Bake for 20 minutes, or until golden. Remove from pans immediately and cut into 12 squares. Serve while warm and crispy, if possible.
Nutrition Facts:Nutrition (per 1/12th ): 236.9 calories; 26% calories from fat; 7.3g total fat; 0.0mg cholesterol; 474.8mg sodium; 176.4mg potassium; 36.4g carbohydrates; 3.6g fiber; 0.9g sugar; 7.3g protein; 4.6 points.
Thursday, January 2, 2014
BRYANNA'S NEW VERSION OF VEGAN MULLIGATAWNY SOUP
This new version is super-easy and a bit chunkier, spicier and creamier than the older one that is in my book "The Fiber for Life Cookbook"-- very yummy!
1 tablespoon olive oil1 large onion, chopped
2 stalks celery (with leaves), chopped
2 medium carrots, scrubbed and chopped
3 cloves garlic, minced
1 tablespoon grated fresh ginger
1 tablespoon golden or red curry paste or powder
about 1/2 tsp. chile flakes (or to taste)
1 tsp. ground cumin
5 cups of "chickeny" vegan broth (I like this one)
1 green bell pepper, cleaned and chopped
1 red bell pepper, cleaned and chopped
1 cup tomato juice + 2 tablespoons tomato paste
(I just used the thick juice from the canned Italian tomatoes we buy)
1 1/2 cups cooked or canned (15 oz. can) chickpeas, rinsed and drained
2 cups vegan "chicken-y" strips, OR reconstituted Soy Curls (see this page for info)
One 14 oz. can lite coconut milk OR 1 1/2 cups any plain nondairy milk+ 1/4 cup coconut flour
1 apple, chopped fine
salt and freshly-ground black pepper to taste
about 3 cups of steamed brown Basmati rice
In your soup pot, heat the oil over medium-high heat. Add the onions, celery, carrots and garlic. Saute for several minutes, until the onions have softened, adding a squirt of water as necessary to keep from sticking. Alternatively, microwave the mixture in a covered microwave-safe casserole for about 7 minutes.
Either way you cooked it, mix the onion mixture in the soup pot with the grated ginger, curry paste or powder, chile flakes and cumin. Stir over medium-high heat for a minute or two. Stir in the broth and add the peppers, tomato juice, chickpeas and vegan "chicken-y" strips. Bring to a boil, then turn down to a simmer, cover and cook for about 10 minutes.
Stir in the coconut milk (or alternate) and the apple and simmer for about 5 more minutes. taste for salt and pepper. To serve, add about 1/2 cup of steamed brown rice into the middle of the soup in each bowl.