Thursday, January 24, 2019
THE SPIRITUAL BACKGROUND OF VEGAN “MEAT OF THE FIELDS” AND SEA-MEAT SEITAN RECIPES
THE SPIRITUAL BACKGROUND OF VEGAN “MEAT OF THE FIELDS”
Originally posted on Vegan Mainstream by Bryanna Clark Grogan on January 21, 2014© 2019 Bryanna Clark Grogan. All Rights Reserved.
Here are some recipes that I developed for the Vegan Mainstream Cookbook Club as their "January Chef" in 2014. This entailed writing an article, with recipes and photos, and doing a video chat with the wonderful and patient Stephanie Redcross and Emma Laroque.
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
grew up in California, most of that time in San Francisco, within
walking distance to Fisherman’s Wharf. The majority of the rest of
my life has been spent on the West Coast of British Columbia
(pre-and-post-vegan). My father was Peruvian, with an Italian mother.
These facts alone might explain why I have seafood cravings to this
day, 25 years after becoming vegan.
Some
vegans, the ones who turn up their noses at any sort of replication
of animal proteins, might say “get over it and eat some nori
seaweed” (which I do from time to time), but inventing dishes is my
craft, if you will. I can’t help being inspired by memories of the
delicious meals of my past. I have a keen memory for outstanding
meals—the tastes, smells and textures of certain dishes.
Don’t
get me wrong—I love beans and grains, nuts and vegetables, and we
eat them regularly and enthusiastically. But certain dishes of one’s
culture, family background, holiday customs, and where we grew up
stick with us, conjure up wonderful memories and feelings of comfort
and pleasure. To deny these feelings, especially those of another
vegan, out of some effort to be “pure”, even when no animal is
harmed, seems misguided to me.
BACK
IN TIME
Interestingly,
(considering the “purity” angle), fine vegetarian cuisine
developed first in Buddhist monasteries. The importation of Buddhism
from India during the Han Dynasty (C.E. 58-75) influenced the
development of a sophisticated vegetarian cuisine, since one of the
five abstentions of orthodox Buddhism is an injunction against taking
life. According to Hsiang Ju Lin and Tsuifeng Lin in their
book "Chinese
Gastronomy" (Hastings
House, NY, 1969):
“Buddhists are vegetarians, consequently a small pocket of gastronomy has developed, fascinating in its attempt to create the ordinary flavours and appearance of fish and meat by using vegetarian ingredients. The Buddhists, whether monks or ordinary people, mingled freely with the non-vegetarians, and because the manners of Chinese society are all-embracing and diffuse, felt obliged to provide food which looked and almost tasted like meat. This was a sign of hospitality.”
Wealthy ladies would make pilgrimages to the city temples, having ordered a vegetarian lunch in advance. (This was apparently one of the few occasions on which wealthy women could go out by themselves.) The authors continue:
“The school of cooking which originated in the temple kitchens expanded and was taken up by the Yangchow cooks, specializing in delicate pastries and noodles. The challenge of simulating textures and appearance was irresistible. They were, in fact, able to reproduce even the intricate diamond pattern of duck skin, by lightly scoring smooth bean curd and filling in the cuts with a soy sauce mixture. Vegetarianism, which had originated for ethical reasons, finally became the gastronome’s business, and fell into the fine hands of the pastry cook.”
The pious Buddhist Emperor Wu (Wudi) of the Liang dynasty (also known as the Southern Liang Dynasty, C.E. 502-557), who donned monk’s robes several times throughout his reign, wrote an essay entitled "Forsake Alcohol and Meat", in which he urged Buddhists to become vegetarians. He modelled much of his rule after the Indian Buddhist Emperor Ashoka of the Maurya Dynasty (273 -32 B.C.E), establishing Buddhism as the state religion of China, and prohibiting monks from drinking wine and killing animals. From that time on, vegetarianism in China was linked with the Buddhist prohibition against taking life. To this day, many Chinese and Japanese Buddhists sects prohibit eating meat.
Although tofu and other Chinese soy products are strongly associated with Chinese vegetarian cuisine, it is less well-known that wheat gluten may have been introduced into Chinese cuisine as early as during the reign of Emperor Wu (see paragraph above). The making of a sort of proto-gluten is described in the Chhi MinYao Shu ("Notes on Miscellaneous Affairs"; C.E .544[Liang
Dynasty]).
Eventually, wheat gluten was called mien chin, meaning “the sinew of flour”, and was a well-established term by the Sung period (C.E. 969-1279), mentioned in writings of the time. A passage about iron and steel from Shên Kua’s Mêng Chhi Pi Than ("Dream Pool Essays", C.E. 1086) reads: “Steel is to iron as mien chin (gluten) is to mien (flour). It is only after thoroughly washing the dough that gluten is revealed.”
Eventually, wheat gluten was called mien chin, meaning “the sinew of flour”, and was a well-established term by the Sung period (C.E. 969-1279), mentioned in writings of the time. A passage about iron and steel from Shên Kua’s Mêng Chhi Pi Than ("Dream Pool Essays", C.E. 1086) reads: “Steel is to iron as mien chin (gluten) is to mien (flour). It is only after thoroughly washing the dough that gluten is revealed.”
Gluten
was mentioned over the centuries by many writers and scholars, even
in novels, such as Hsi Yu Chi ("Journey to the West", C.E. 1570) and Ju
Lin Wai Shi ("The Unofficial History of the Literati"— C.E. 1740.).
This indicates that gluten was accepted outside of the circle of
Buddhist ascetics. Recipes for cooking gluten are found in the major
culinary works of the Yuan to the Qing (Chhing) Dynasties (C.E. 1279-
1912).
Over the centuries, Chinese chefs devised ever more elaborate recipes for meatless “meats”, “seafood”, and “poultry”. Stella Lau Fessler, in her book "Chinese Meatless Cooking", wrote: “To a Chinese cook, imitating certain meat dishes with non-meat ingredients is not simply a matter of replacing the meat. It is instead an effort to show off the great culinary art of China, to make the impossible possible.”
Over the centuries, Chinese chefs devised ever more elaborate recipes for meatless “meats”, “seafood”, and “poultry”. Stella Lau Fessler, in her book "Chinese Meatless Cooking", wrote: “To a Chinese cook, imitating certain meat dishes with non-meat ingredients is not simply a matter of replacing the meat. It is instead an effort to show off the great culinary art of China, to make the impossible possible.”
So,
this is nothing new, obviously, and we vegan cooks who devise modern
homemade meat and seafood substitutes have a great example and proud
lineage to follow.
IT’S
ALL IN THE NAME
What
do we call these products, anyway? “Meat analog” or “meat
alternative” or “meat substitute” sound dull and unappetizing,
and “gluten”? Well, I’ll let my friend David Lee, founder of
the Field Roast Co. from Seattle, explain why he coined another term
for it: “You know, gluten, the word for wheat protein, is kind
of an odd word. I think it’s kind of an unfortunate word. I wish it
wasn’t called gluten because gluten is kind of—you know,
‘glue-tahn’—it’s just kind of an ‘uhh’-sounding word.
It’s a word that I actually try to avoid.”
As
you probably know, David calls his products “grain meat”. He
explained to me: “…meat wasn’t exclusively associated with
animal meats, or animal flesh. As a matter of fact, I think you can
find in any dictionary that the word ‘meat’ used to mean ‘food’
or ‘meal’, and also meant ‘substance’ (as in ‘the meat of
the story’ or ‘the meat of the matter’). Think also of the word
‘nutmeat’ and how soy was called ‘the meat of the field’ in
China.”
He
also points out how milk is not exclusively dairy-based anymore—there
are bean milks, like soy; grain milks, like oat and rice; seed milks,
like quinoa, hemp and flax; and nut milks, such as almond, cashew,
coconut and hazelnut. Soy why not “grain meat”, “nut meat”,
soy meat”, etc.?
IN
THE KITCHEN AGAIN
Delicious
modern gluten/seitan/grain meat-based recipes abound on the Internet
these days (often with the addition of other grain and legume
flours), and in the pages of vegan cookbooks, but it’s difficult to
find good recipes to satisfy those seafood cravings I was mentioning
before. There are fewer seafood sub recipes online, and there are
commercial products that I’ve read about, but they never seem to be
available where I live. So I have had to devise my own recipes.
There’s a “salmon” recipe in my bookWorld
Vegan Feast (Vegan
Heritage Press, 2011), but what I miss the most is shellfish—not
only the taste, but the texture. The basic recipe I’m going to
share with you below is satisfying to me, versatile, inexpensive,
freeze-able and relatively easy to make. (I’m also including some
favorite recipes using the basic product.) I hope you will enjoy
these homemade products as much as I do, and devise your own recipes
for using them.
INGREDIENTS:
Mushroom/Kombu Broth: (Make this first and cool thoroughly.)
5 1/2 cups boiling water
10 medium-sized dried shiitake mushrooms or Chinese dried black forest mushrooms
1/3 cup dried boletus, mixed wild, or porcini mushrooms (or, if necessary, use about 16 shiitakes or Chinese mushrooms and omit the boletus or porcini)
1/2 oz dried kombu seaweed
Dry mix:
2 cup pure gluten powder (vital wheat gluten) (See this link for how to tell if you have the right product)
1/2 cup chickpea flour, white bean flour, soy flour, or urad dal flour
2 teaspoons sugar
1 teaspoon onion powder
1/2 teaspoon garlic granules
Wet Mix:
1 1/2 cups cold Mushroom/Kombu Broth (see above)
12 oz extra-firm regular (NOT silken) tofu, broken up
1 tablespoon oil
1 teaspoon salt
Cooking Broth:
3 1/4 cups hot Mushroom/Kombu Broth (see above at top of ingredient list)
1 tablespoon vegetarian “oyster” sauce (see recipe and info for commercial brands below)
1 teaspoon onion powder
1/2 teaspoon garlic granules
Mushroom/Kombu Broth: (Make this first and cool thoroughly.)
5 1/2 cups boiling water
10 medium-sized dried shiitake mushrooms or Chinese dried black forest mushrooms
1/3 cup dried boletus, mixed wild, or porcini mushrooms (or, if necessary, use about 16 shiitakes or Chinese mushrooms and omit the boletus or porcini)
1/2 oz dried kombu seaweed
Dry mix:
2 cup pure gluten powder (vital wheat gluten) (See this link for how to tell if you have the right product)
1/2 cup chickpea flour, white bean flour, soy flour, or urad dal flour
2 teaspoons sugar
1 teaspoon onion powder
1/2 teaspoon garlic granules
Wet Mix:
1 1/2 cups cold Mushroom/Kombu Broth (see above)
12 oz extra-firm regular (NOT silken) tofu, broken up
1 tablespoon oil
1 teaspoon salt
Cooking Broth:
3 1/4 cups hot Mushroom/Kombu Broth (see above at top of ingredient list)
1 tablespoon vegetarian “oyster” sauce (see recipe and info for commercial brands below)
1 teaspoon onion powder
1/2 teaspoon garlic granules
DIRECTIONS:
Mushroom/Kombu
Broth (Make
this first and cool thoroughly):
Soak the mushrooms and kombu in the boiling water, covered, for about 30 minutes, then strain. Freeze the mushrooms for future use in recipes, if you have no use for them right away. Discard the kombu.
Soak the mushrooms and kombu in the boiling water, covered, for about 30 minutes, then strain. Freeze the mushrooms for future use in recipes, if you have no use for them right away. Discard the kombu.
To
cool off the broth quickly, place it in a shallow dish or bowl and
place in the freezer until cool. DO NOT use hot broth in the Wet Mix!
Hot liquid will make the seitan stringy.
For
the Wet Mix, blend all of the ingredients until very smooth
in a blender or food processor.
Mix
the Dry Mix ingredients in the bowl of your electric mixer
with dough hook attachment, or place them in the bread machine in the
order given. Add the cooled 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 covered
container, then plug it in again for another knead, then remove it.)
Let rest for about 1 hour, covered.
Divide the dough into 4 equal pieces. Roll each one out on a clean countertop with a rolling pin to make a rectangle about 3/4-inch thick. Cut each rectangle into 4 squares (more or less). Roll the squares out to about 3/8″-thick. The pieces will be thicker after cooking. Repeat until you have rolled all the dough out this way:
Divide the dough into 4 equal pieces. Roll each one out on a clean countertop with a rolling pin to make a rectangle about 3/4-inch thick. Cut each rectangle into 4 squares (more or less). Roll the squares out to about 3/8″-thick. The pieces will be thicker after cooking. Repeat until you have rolled all the dough out this way:
Preheat the oven to 300°F.
Place
the seitan squares in 2 oiled 9×13″ baking pans. The squares can
overlap a bit. Pour half of the Cooking Broth over the seitan in each
pan. Cover with foil. Bake 30 minutes. Turn the cutlets over, cover
and cook 15-30 minutes more. (You just want to let the cutlets
absorb all of the broth, not really brown them, so keep an eye on
them.) Separate them carefully. Cool them before proceeding. (You
can place them on a platter and cool them quickly in the freezer, if
you wish.)
To cut the Sea-Meat Scallops:
Cut as many rounds as possible
out of the cooled seitan squares with a 1″ wide or slightly smaller
round cookie cutter. (I had to buy a set of round cookie cutters
in order to obtain one of this size).
Grind the scraps coarsely in a food processor to use for Chopped Sea-Meat (clam substitute). NOTE: All seitan freezes well.
Nutrition (per serving): 98.3 calories; 22% calories from fat; 2.6g total fat; 0.0mg cholesterol; 140.0mg sodium; 73.8mg potassium; 5.3g carbohydrates; 0.5g fiber; 1.3g sugar; 14.1g protein; 2.1 points.
******************************************************
 |
| White "Clam" sauce using ground "Sea-Meat" |
HOMEMADE
VEGAN “SEAFOOD” SATISFIES SOME NOSTALGIC CRAVINGS
Printable Recipe
BRYANNA’S
ITALIAN VEGAN PASTA WITH WHITE “CLAM” SAUCE
©
2019 Bryanna Clark Grogan. All Rights Reserved.
Serves
5
This
is a “veganization” of an old favorite from my childhood. I cut
the olive oil down as far as I could, but you MUST have some in this
sauce! You can serve this with a vegan parmesan substitute, but this
type of dish is normally eaten without cheese.
INGREDIENTS:
1 lb linguine, spaghetti or other pasta of choice (I used farfalle or bowtie pasta in the photo)
1/4 cup good extra virgin olive oil
1 medium onion, minced
6 cloves garlic, minced
Optional: a few pinches of dried oregano or basil
1 cup Vegan “Sea Stock” (see recipe below)
1/2 cup dry white wine or white vermouth (can be non-alcoholic)
1/2 teaspoon salt
2 cups (loosely packed) Chopped Sea-Meat (see this link)
1/2 cup chopped fresh parsley
Optional: freshly-ground black pepper to taste, or pinch of red chile pepper flakes
1 lb linguine, spaghetti or other pasta of choice (I used farfalle or bowtie pasta in the photo)
1/4 cup good extra virgin olive oil
1 medium onion, minced
6 cloves garlic, minced
Optional: a few pinches of dried oregano or basil
1 cup Vegan “Sea Stock” (see recipe below)
1/2 cup dry white wine or white vermouth (can be non-alcoholic)
1/2 teaspoon salt
2 cups (loosely packed) Chopped Sea-Meat (see this link)
1/2 cup chopped fresh parsley
Optional: freshly-ground black pepper to taste, or pinch of red chile pepper flakes
DIRECTIONS:
Place
a large pot of water on to boil for the pasta.
Heat the oil in a large heavy skillet over moderately high heat until hot but not smoking. Add the onion, stirring, until starting to be golden, about 4 minutes. Add the garlic, and optional herbs, if using. Cook, stirring occasionally, until garlic is golden, about 2 minutes. Stir in the Vegan “Sea Stock” and wine, and boil, uncovered, stirring occasionally, until slightly reduced, about 3 minutes.
Heat the oil in a large heavy skillet over moderately high heat until hot but not smoking. Add the onion, stirring, until starting to be golden, about 4 minutes. Add the garlic, and optional herbs, if using. Cook, stirring occasionally, until garlic is golden, about 2 minutes. Stir in the Vegan “Sea Stock” and wine, and boil, uncovered, stirring occasionally, until slightly reduced, about 3 minutes.
Cook
the pasta in the pot of boiling salted water until al dente, then
drain in a colander.
While pasta is cooking, stir the Chopped Sea-Meat into the sauce and simmer, covered, stirring occasionally, 4 to 6 minutes. Remove from heat. Taste for salt.
Immediately add the drained pasta to the sauce along with the parsley, then toss until combined well. Add optional pepper, if desired. Serve immediately.
While pasta is cooking, stir the Chopped Sea-Meat into the sauce and simmer, covered, stirring occasionally, 4 to 6 minutes. Remove from heat. Taste for salt.
Immediately add the drained pasta to the sauce along with the parsley, then toss until combined well. Add optional pepper, if desired. Serve immediately.
Nutrition
Facts
Nutrition (per serving): 551.0 calories; 22% calories from fat; 14.3g total fat; 0.0mg cholesterol; 440.0mg sodium; 338.0mg potassium; 77.9g carbohydrates; 3.5g fiber; 4.3g sugar; 23.8g protein; 11.5 points.
Nutrition (per serving): 551.0 calories; 22% calories from fat; 14.3g total fat; 0.0mg cholesterol; 440.0mg sodium; 338.0mg potassium; 77.9g carbohydrates; 3.5g fiber; 4.3g sugar; 23.8g protein; 11.5 points.
Printable Recipe
BRYANNA’S VEGAN “SEA STOCK” © 2019 Bryanna Clark Grogan. All Rights Reserved.
Yield: 4 cups
This
is a handy recipe for vegan “sea-meat” recipes.
6 cups hot water
10 medium dried shiitake or Chinese black forest mushrooms
1/2 oz dried kombu seaweed
2 teaspoons light miso
1 1/2 teaspoons vegetarian “oyster” sauce (see recipe and info on commercial brands below)
1 teaspoon salt
6 cups hot water
10 medium dried shiitake or Chinese black forest mushrooms
1/2 oz dried kombu seaweed
2 teaspoons light miso
1 1/2 teaspoons vegetarian “oyster” sauce (see recipe and info on commercial brands below)
1 teaspoon salt
Simmer
the mushrooms and kombu, covered, in the water for 30 minutes. Strain
in a colander. Save the mushrooms for another dish, if you like.
Discard the kombu. Stir in the miso, vegetarian “oyster” sauce,
and salt. Dissolve thoroughly. Strain through a fine sieve.
Refrigerate.
Nutrition
Facts
Nutrition (per 1/2 cup): 18.6 calories; 6% calories from fat; 0.2g total fat; 0.0mg cholesterol; 318.5mg sodium; 75.3mg potassium; 4.3g carbohydrates; 0.6g fiber; 1.5g sugar; 0.7g protein ; 0.3 points.
Nutrition (per 1/2 cup): 18.6 calories; 6% calories from fat; 0.2g total fat; 0.0mg cholesterol; 318.5mg sodium; 75.3mg potassium; 4.3g carbohydrates; 0.6g fiber; 1.5g sugar; 0.7g protein ; 0.3 points.
Printable Recipe
BRYANNA’S ANGEL HAIR PASTA WITH VEGAN “SCALLOPS” AND EDAMAME
©
2019 Bryanna Clark Grogan. All Rights Reserved.
Servings:
6
This
is deliciously simple Italian way to showcase your Sea-Meat Scallops.
If you want a more “fishy” flavor, add a tablespoon or so of
dulse or nori flakes to the sauce.
INGREDIENTS:
12
oz. Capelli d’Angelo (Angel
Hair pasta– can be whole grain)
2 cups frozen or fresh shelled edamamé (green soybeans)
2 tablespoons good extra virgin olive oil
32 Sea-Meat Scallops (see recipe above)
1/4 cup Seasoned Flour (see recipe below)
2 green onions, chopped
4 teaspoon minced garlic (depending on your taste!)
1 tablespoon chopped fresh rosemary (or 1 teaspoon dried)
1 teaspoon chopped fresh thyme (or 1/2 teaspoon dried)
1 1/2 cups Vegan “Sea Stock” (see recipe above)
1 1/2 cups dry white wine or white vermouth (can be non-alcoholic)
Optional:1 tablespoon vegetarian mushroom-based “Oyster sauce” (see recipe and info on commercial brands below) salt and freshly-ground black pepper to taste)
Serve with:
lemon wedges
vegan parmesan
2 cups frozen or fresh shelled edamamé (green soybeans)
2 tablespoons good extra virgin olive oil
32 Sea-Meat Scallops (see recipe above)
1/4 cup Seasoned Flour (see recipe below)
2 green onions, chopped
4 teaspoon minced garlic (depending on your taste!)
1 tablespoon chopped fresh rosemary (or 1 teaspoon dried)
1 teaspoon chopped fresh thyme (or 1/2 teaspoon dried)
1 1/2 cups Vegan “Sea Stock” (see recipe above)
1 1/2 cups dry white wine or white vermouth (can be non-alcoholic)
Optional:1 tablespoon vegetarian mushroom-based “Oyster sauce” (see recipe and info on commercial brands below) salt and freshly-ground black pepper to taste)
Serve with:
lemon wedges
vegan parmesan
DIRECTIONS:
Place
a large pot of water on to boil. When it boils, add the pasta and the
thawed edamamé to the water and set the timer for 4 minutes. In a
bowl, mix the Seasoned Flour with the Scallops until they are all
coated.
Heat
the olive oil in a large, heavy nonstick skillet. When hot, add the
Scallops, green onion, and the garlic and quickly stir-fry over high
heat until the Scallops are slightly seared. Add the Vegan “Sea
Stock”, wine, herbs and salt and pepper to taste (and the
“Oyster” Sauce and seaweed flakes, if using) to the skillet.
Cook briefly at high heat.
Drain the pasta and edamamé when done and add to the skillet. With a large spoon and a pasta rake, toss the contents of the skillet while it cooks. You want the pasta to absorb most of the sauce, with just enough left so that it isn’t dry. Quickly divide the pasta evenly into 6 warm pasta bowls. Serve with salt, pepper, lemon wedges, and vegan parmesan substitute.
Drain the pasta and edamamé when done and add to the skillet. With a large spoon and a pasta rake, toss the contents of the skillet while it cooks. You want the pasta to absorb most of the sauce, with just enough left so that it isn’t dry. Quickly divide the pasta evenly into 6 warm pasta bowls. Serve with salt, pepper, lemon wedges, and vegan parmesan substitute.
Nutrition
Facts
Nutrition (per serving): 478.0 calories; 20% calories from fat; 11.2g total fat; 0.0mg cholesterol; 338.8mg sodium; 602.4mg potassium; 61.2g carbohydrates; 5.5g fiber; 3.7g sugar; 55.7g net carbs; 25.5g protein; 9.7 points.
Nutrition (per serving): 478.0 calories; 20% calories from fat; 11.2g total fat; 0.0mg cholesterol; 338.8mg sodium; 602.4mg potassium; 61.2g carbohydrates; 5.5g fiber; 3.7g sugar; 55.7g net carbs; 25.5g protein; 9.7 points.
BRYANNA’S
SEASONED FLOUR
Yield: 2 1/4 cups
Yield: 2 1/4 cups
Have
some of this in your refrigerator at all times for costing vegetarian
proteins before browning– it adds great flavor!
2
cups whole wheat, or other wholegrain, flour
1/4 cup nutritional yeast flakes
1 teaspoon salt
OPTIONAL: 1 teaspoon onion powder, 1 teaspoon garlic granules and freshly-ground black pepper to taste. Other spices can be used, according to the type of recipe you are making.
1/4 cup nutritional yeast flakes
1 teaspoon salt
OPTIONAL: 1 teaspoon onion powder, 1 teaspoon garlic granules and freshly-ground black pepper to taste. Other spices can be used, according to the type of recipe you are making.
Mix
together the flour, nutritional yeast flakes, salt, and, optional
onion powder and black pepper, if using. Store in a covered container
in the refrigerator.
Nutrition
Facts
Nutrition
(per 2 tablespoons):
50.4 calories; 5% calories from fat; 0.3g total fat; 0.0mg
cholesterol; 105.7mg sodium; 89.6mg potassium; 10.2g carbohydrates;
2.1g fiber; 0.1g sugar; 8.2g net carbs; 2.7g protein; 0.6 points.
Printable Recipe
BRYANNA’S FRIED SEA-MEAT “SCALLOPS” ON ASPARAGUS WITH LEMON-GARLIC SAUCE
Serves 4
BRYANNA’S FRIED SEA-MEAT “SCALLOPS” ON ASPARAGUS WITH LEMON-GARLIC SAUCE
Serves 4
©
2019 Bryanna Clark Grogan. All Rights Reserved.
This
recipe goes quickly, so make the sauce first and keep it warm, and
have the asparagus steaming while you fry the “Scallops”.
INGREDIENTS:
Lemon-Garlic “Butter” Sauce:
4 teaspoons vegan butter
4 cloves garlic, minced
2 cups light vegetarian “chicken” broth (do not use a very salty type because you have to reduce it—try using 1/2 as much powder or paste as you would normally)
2 medium organic lemons, grated zest and juice
1/2 tablespoon cornstarch mixed with
1 tablespoon water
Optional Finish:
4 teaspoons vegan butter
Additional:
2 lbs. fresh asparagus, trimmed and steamed until tender, but not mushy
Fried “Scallops”:
32 Sea-Meat Scallops (see recipe above)
whole wheat flour for dredging
1 cup plain soy, hemp, or nut milk mixed with
1 tablespoon lemon juice
2 cups panko (Japanese breadcrumb– look for Ian’s Whole Wheat Panko Breadcrumbs, if you prefer whole grain. Amazon carries them.)
oil for frying
Lemon-Garlic “Butter” Sauce:
4 teaspoons vegan butter
4 cloves garlic, minced
2 cups light vegetarian “chicken” broth (do not use a very salty type because you have to reduce it—try using 1/2 as much powder or paste as you would normally)
2 medium organic lemons, grated zest and juice
1/2 tablespoon cornstarch mixed with
1 tablespoon water
Optional Finish:
4 teaspoons vegan butter
Additional:
2 lbs. fresh asparagus, trimmed and steamed until tender, but not mushy
Fried “Scallops”:
32 Sea-Meat Scallops (see recipe above)
whole wheat flour for dredging
1 cup plain soy, hemp, or nut milk mixed with
1 tablespoon lemon juice
2 cups panko (Japanese breadcrumb– look for Ian’s Whole Wheat Panko Breadcrumbs, if you prefer whole grain. Amazon carries them.)
oil for frying
DIRECTIONS:
To make the Lemon-Garlic “Butter” Sauce: Heat the first 4 teaspoons of vegan butter in a nonstick skillet over medium-high heat. Add the garlic and stir with a wooden spoon JUST until the garlic begins to turn golden. Add the broth and the zest and juice of the lemons. Bring to a boil over high heat.
Turn down to a high simmer and cook it down to 1 1/4 cups (important!). Stir in the cornstarch mixture and stir until thickened. Stir in the remaining 4 teaspoons of vegan butter, if using. Remove from heat and cover to keep warm.
To fry the “Scallops”: While the asparagus is steaming, set up shallow bowls with the whole wheat flour, the milk and lemon juice mixture, and the panko breadcrumbs in a line on your counter. Dredge the “Scallops” in the flour, then the curdled milk, and then coat all over with the panko. Place on a parchment-lined cookie sheet, not touching.
Heat an inch or so of oil in a large heavy skillet. When hot, add the coated scallops, turn the heat to medium-high, and fry until crispy on both sides. Drain on paper towels.
To Serve: Distribute the steamed asparagus on 4 plates. Pile 8 fried “Scallops” over each pile of asparagus. Drizzle warm Lemon-Garlic “Butter” Sauce over each serving, and serve more on the side.
To make the Lemon-Garlic “Butter” Sauce: Heat the first 4 teaspoons of vegan butter in a nonstick skillet over medium-high heat. Add the garlic and stir with a wooden spoon JUST until the garlic begins to turn golden. Add the broth and the zest and juice of the lemons. Bring to a boil over high heat.
Turn down to a high simmer and cook it down to 1 1/4 cups (important!). Stir in the cornstarch mixture and stir until thickened. Stir in the remaining 4 teaspoons of vegan butter, if using. Remove from heat and cover to keep warm.
To fry the “Scallops”: While the asparagus is steaming, set up shallow bowls with the whole wheat flour, the milk and lemon juice mixture, and the panko breadcrumbs in a line on your counter. Dredge the “Scallops” in the flour, then the curdled milk, and then coat all over with the panko. Place on a parchment-lined cookie sheet, not touching.
Heat an inch or so of oil in a large heavy skillet. When hot, add the coated scallops, turn the heat to medium-high, and fry until crispy on both sides. Drain on paper towels.
To Serve: Distribute the steamed asparagus on 4 plates. Pile 8 fried “Scallops” over each pile of asparagus. Drizzle warm Lemon-Garlic “Butter” Sauce over each serving, and serve more on the side.
Nutrition
Facts
Nutrition (per serving): 321.4 calories; 14% calories from fat; 5.3g total fat; 0.0mg cholesterol; 601.4mg sodium; 741.8mg potassium; 61.0g carbohydrates; 9.9g fiber; 11.7g sugar; 13.3g protein; 6.1 points.
Printable Recipe
VEGETARIAN “OYSTER” SAUCE:
Chinese
oyster sauce is a favorite flavoring, thick, rich-tasting, and
slightly sweet. I use the vegan version frequently to coat plain tofu
for use in stir-fries and fried dishes instead of chicken, and, of
course, it’s essential in some Chinese dishes. As well, it can add
rich flavor to homemade seitan/grain meat. If you can’t buy it,
it’s easy to make a very acceptable substitute.
Nutrition (per serving): 321.4 calories; 14% calories from fat; 5.3g total fat; 0.0mg cholesterol; 601.4mg sodium; 741.8mg potassium; 61.0g carbohydrates; 9.9g fiber; 11.7g sugar; 13.3g protein; 6.1 points.
Printable Recipe
VEGETARIAN “OYSTER” SAUCE:
You
can find commercial vegetarian versions, made with mushrooms, in some
Asian groceries and large supermarkets (and online, including at
amazon). Sometimes it is labeled “vegetarian oyster sauce” or
“mushroom oyster sauce”. It is also marketed as “vegetarian
stir-fry sauce” (Lee Kum Kee brand). It keeps for a long time in
the refrigerator. However, it can be difficult for people in some
areas to find, so I am giving you a recipe for a homemade version.
BRYANNA’S
HOMEMADE CHINESE VEGETARIAN MUSHROOM “OYSTER” SAUCE (ALSO KNOWN
AS “VEGETARIAN STIR-FRY SAUCE”
Makes 18 liquid oz., or about the same as a commercial bottle
NOTE
ON MUSHROOMS: For the dried mushrooms, you don’t need expensive
shiitakes—just use the inexpensive dried Chinese mushrooms (or
Chinese forest mushrooms)
that are easily available. Snap off the stems and discard them, then
grind the mushrooms to a powder in a DRY, clean blender or
coffee/spice grinder.Makes 18 liquid oz., or about the same as a commercial bottle
©
2019 Bryanna Clark Grogan. All Rights Reserved.
1 1/2 cups boiling water
6 tablespoons ground dried Chinese mushroom (see note above)
6 tablespoons Chinese brown bean sauce or paste OR use 5 tablespoons mild brown miso + 1 tablespoon water
6 tablespoons soy sauce
6 generous tablespoons brown sugar
1 tablespoon cornstarch (can be organic) dissolved in
1 tablespoon cold water
(IMPORTANT:
leave the plastic cap out of the center hole in the blender lid and
cover it with a folded towel, so that the hot liquid doesn’t
explode.)
Pour into in a medium saucepan and heat to boiling over high heat. Add the dissolved cornstarch and stir until thickened. Cool and store in a covered jar or bottle in the refrigerator. Since it is quite salty and sweet, it should keep for several months.
Pour into in a medium saucepan and heat to boiling over high heat. Add the dissolved cornstarch and stir until thickened. Cool and store in a covered jar or bottle in the refrigerator. Since it is quite salty and sweet, it should keep for several months.
NOTE:
You can, alternatively, microwave the mixture, with the cornstarch,
in a medium bowl and cook on 100% power for about 1 minute, then
whisk. Repeat until thickened and store as above.
Sunday, January 13, 2019
BACK ON THE BLOG (FINALLY), WITH YUMMY LOW-GLYCEMIC CHOCOLATE CHIP COOKIES
It's been about 2 1/2 months since I last blogged. There are various reasons for this-- some "blogger burn-out", I suppose you could call it, after 12 years, first of all (13 years, actually). And then, there's been a fairly big change in my diet and how I cook now, since I was diagnosed as pre-diabetic last year and now eat a low-glycemic diet. (See blog posts from March 2018 and on, particularly this one.) I'm not on a low-carb, or no-sugar, or vegan keto diet. I've just been learning to cook with low-glycemic and high-fiber grains and flours, and fewer sweets, and also learned about "resistant starch"-- see this post.
Just as I was feeling like blogging again, I developed a case of shingles! This has laid me low for over a month now. It is improving, but my energy has been pretty low. I'm hoping that I'll be back to normal in a couple of weeks, but it's hard to predict.
But, at least I've had a little more interest in cooking again. Lately, I've been working on developing some truly good low-glycemic rolled biscuits, but I haven't got there yet! (Stay tuned.) I've also been working on a good high-fiber, low-glycemic, not too fatty or sweet chocolate chip cookie recipe. My goal was also to make it easy to make, using readily-available, inexpensive ingredients, and of course, to make cookies that still tasted like a treat!
So, I'd like to offer you my latest version, which I'm quite happy with (but, you never know-- I might refine them further). I hope that you will enjoy them, too!
BRYANNA'S LOW-GLYCEMIC CHOCOLATE CHIP COOKIES
©
2019 Bryanna Clark Grogan. All Rights Reserved.
Servings: 12 cookies
These also happen to be GF and soy-free, too, though I do not purposely avoid either of those things.
DRY MIX INGREDIENTS:
3/4 cup COLD chickpea flour (besan/gram flour) (Keep some in a jar in your fridge or freezer.)
1 T. oat flour (You can grind oat flakes or quick oats to a powder in a DRY blender.)
1 T. coconut flour
1/8 tsp. salt
1/2 tsp. baking soda
WET MIX INGREDIENTS:
1 Psyllium "Egg":
Mix and let stand 5 minutes
2 tsp. psyllium husk (not powder)
3 T. water and
1/2 tsp. oil
(NOTE: If you have no psyllium husk, use 1 T. ground flax seed whisked with 3 T. hot water and then chilled in the fridge for about 5 minutes. Both psyllium husk and flax seed are inexpensive, high in fiber and easily available in large supermarkets, bulk food stores, or natural food stores.)
*********
1/3 cup brown sugar
1/4 cup oil
2 T. smooth UN-sweetened applesauce
1 tsp. vanilla extract
ADDITIONS:
1/2 cup dark vegan chocolate chips
Optional: 1/4 cup walnut pieces, chopped (Use pecans or other nuts, if you wish, or you can omit the nuts.)
Preheat oven to 350°F. Line a large cookie sheet with baking parchment.
In a medium bowl, mix together the Dry Mix ingredients with a whisk.
Mix together the Wet Mix ingredients in a 2-cup measuring cup-- this works best with an immersion/stick blender.
Add the Wet Mix to the dry mix and stir with a spoon. Then add the chocolate chips and nuts (if using).
Scoop the batter out with a 4 tsp. measuring spoon, slightly rounded, and drop a the dough "blobs" a couple of inches apart on the parchment-lined baking sheet, using a small silicone spatula to scoop the dough out of the spoon.
Bake for 6 minutes,
then gently flatten each cookie a bit with a flexible stainless-steel slotted spatula (see below).
Continue to bake for another 8 minutes. Remove the baking sheet to a rack and cool for 5 minutes. Then remove the cookies from the baking sheet to the rack and cool for at least another 10 minutes before serving.
Nutrition Facts (using the walnuts) per cookie:
Calories: 134 ; Total Fat 8g; Saturated Fat 2.3g; Cholesterol 0mg; Sodium 28mg; Total Carbohydrate 15.4g; Dietary Fiber 1.4g; Total Sugars 10.1g; Protein 2.1g; Calcium 9mg; Iron 1mg; Potassium 58mg
Enjoy!
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