tag:blogger.com,1999:blog-241414612024-03-23T10:56:15.110-07:00Bryanna Clark Grogan’s Vegan Feast Kitchen/ 23rd Century TableBryanna Clark Grogan’s Vegan Feast Kitchen/ 21st Century Table: The kitchen journal of a vegan food writer.. I'm on Facebook and Twitter (see links in sidebar at right).Bryanna Clark Groganhttp://www.blogger.com/profile/13235333928055873948noreply@blogger.comBlogger688115tag:blogger.com,1999:blog-24141461.post-46021178470226150922023-06-22T16:59:00.000-07:002023-06-22T16:59:32.895-07:00VEGAN CHOCOLATE HAZELNUT OR PECAN LAVA CAKES<p> </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi_8WhQPIQ-DpfuQjEBDx6AnzlBXizw39Z1xteUmTJBT6xe-ln279b4HqiU3nctfBVAcq97A3sMNp4-J4T--XxG5K_ijdA7Gz17PqDQkyDHOV1J6wsUR-0Iah5g07S6OQKBTm33VE3TKf7D37aL9FzHHbgKPvxjfZLQVvVdxrAYywPZqjf7sBfI" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="721" data-original-width="960" height="386" src="https://blogger.googleusercontent.com/img/a/AVvXsEi_8WhQPIQ-DpfuQjEBDx6AnzlBXizw39Z1xteUmTJBT6xe-ln279b4HqiU3nctfBVAcq97A3sMNp4-J4T--XxG5K_ijdA7Gz17PqDQkyDHOV1J6wsUR-0Iah5g07S6OQKBTm33VE3TKf7D37aL9FzHHbgKPvxjfZLQVvVdxrAYywPZqjf7sBfI=w514-h386" width="514" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><h2 style="clear: both; text-align: center;"><b>BRYANNA'S HAZELNUT OR PECAN PRALINE LAVA CAKES</b></h2><p></p><div class="separator" style="clear: both; text-align: center;"><p style="clear: both;"> <span style="font-size: large;">These individual cakes usually have a soft center of chocolate fudge that erupts in a rich, dark puddle from the cakes. This recipe is an easier version of the cake that some of you might have seen before, though it is not in any of my books or newsletters. But I decided to try a caramelly hazelnut praline filling. It was a big hit with my guests. <br />Originally, lava cakes were flourless cakes with a batter based on eggs that formed a molten center when the cakes were baked. More often than not these days, a rich cake batter containing flour is used and a frozen chocolate mixture is placed between layers of batter before baking. This is the type that I started with to make a vegan version of this cake. This batter has very little fat in it, yet is rich, moist, tender and chocolatey. The hazelnut filling tastes rich enough that half a cake is plenty for a serving, along with a scoop of vegan vanilla "ice cream".</span></p><div class="separator" style="clear: both;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><b>NOTE ON BAKING VESSELS:</b> Use ramekins, bowls, little soufflé dishes, giant muffin tins, ceramic coffee cups-- anything that holds about 1 cup (8 oz.). I prefer bowls with a rounded bottom, but have used a variety of vessels successfully. They should be generously greased with vegan margarine and placed on two cookie sheets.<br /><br /></span></div><div class="separator" style="clear: both;"><b><span style="font-size: large;">FILLING:</span></b></div><div class="separator" style="clear: both;"><span style="font-size: large;">1/4 cup Earth Balance, or other good-tasting vegan margarine</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">7/8 cup hazelnuts or pecans, toasted and chopped</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">3/4 cup brown sugar</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">3 Tbs soy creamer, such as Silk brand, or nut creme</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">2 Tbs. vegan white sugar<br /></span><div class="separator" style="clear: both;"><span style="font-size: large;"><br /></span></div></div><div class="separator" style="clear: both;"><b><span style="font-size: large;">CAKES:<br /><br /></span></b></div><div class="separator" style="clear: both;"><b><span style="font-size: large;">Wet Mix:</span></b></div><div class="separator" style="clear: both;"><span style="font-size: large;">1 cup (8 ounces) firm SILKEN tofu OR medium-firm regular tofu</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">2 cups brown sugar</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">1 1/4 cups strong liquid coffee or espresso</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">2 Tbs. oil</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">4 tsp Ener-G or Orgran Egg Replacer powder</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">1 Tbs. vinegar</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">1 Tbs. vanilla OR chocolate, coffee or hazelnut liqueur<br /><br /></span></div><div class="separator" style="clear: both;"><b><span style="font-size: large;">Dry Mix:</span></b></div><div class="separator" style="clear: both;"><span style="font-size: large;">1 1/4 cups pastry flour (you can even use whole wheat pastry flour with the rough bran sifted out)</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">1 cup organic unsweetened cocoa</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">1 tsp baking powder</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">1 tsp baking soda</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">1/2 tsp salt</span><div class="separator" style="clear: both;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both;"><b><span style="font-size: large;">FILLING:</span></b></div><div class="separator" style="clear: both;"><span style="font-size: large;">1/4 cup Earth Balance, or other good-tasting vegan margarine</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">7/8 cup hazelnuts or pecans, toasted and chopped</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">3/4 cup brown sugar</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">3 Tbs soy creamer, such as Silk brand, or nut creme</span></div><div class="separator" style="clear: both;"><span style="font-size: large;">2 Tbs vegan white sugar</span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both;"><b><span style="font-size: large;">TO MAKE THE FILLING:</span></b></div><div class="separator" style="clear: both;"><span style="font-size: large;">Place the Earth Balance in a medium microwave-safe bowl or pitcher and microwave until melted, about 2 minutes. (Or melt in a medium saucepan over medium heart on the stovetop.) </span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: large;">Add the remaining ingredients and microwave on full power (or boil n the stovetop) for 3 minutes.</span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: large;">Pour the mixture into a flat baking pan lined with parchment and place in the freezer to cool until you can handle it like candy. Divide into 8 equal portions and roll each portion into a ball. Place, not touching, on the parchment and place in the freezer while you make the cake batter.<br /><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><b>TO MAKE THE CAKES:</b><br /><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: large;">Preheat the oven to 350 ° F.</span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: large;">Have the 8 cups or ramekins for the cakes prepared as above under NOTE.</span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: large;">Mix the Wet mix ingredients in a food processor or blender until smooth. </span></div><div class="separator" style="clear: both;"><span style="font-size: large;">Whisk together the Dry Mix ingredients in a medium bowl.</span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: large;">Pour the liquid ingredients into the dry ingredients and whisk briefly to make a smooth batter.</span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: large;">Divide the<i><b> half of the batter </b></i>evenly into the prepared cups or ramekins. </span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: large;">Gently place one of the hazelnut praline balls in the center of each and gently press down a tiny bit, and <i><b>then top evenly with the remaining batter.</b></i> Place the filled cups (or whatever you are using) in a large baking pan or on a cookie sheet with a rim.</span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: large;">Bake in the center of the oven until the cakes are puffy and set, about 35 minutes. Test on the side of one of the cakes with a cake tester or toothpick. </span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: large;">Let cool in the pan 10 minutes, then loosen carefully and invert onto parchment-lined plates or pans.<br /></span><div class="separator" style="clear: both;"><span style="font-size: large;"> </span></div></div><div class="separator" style="clear: both;"><b><span style="font-size: large;">TO SERVE:</span></b></div><div class="separator" style="clear: both;"><span style="font-size: large;">Cut each cake in half. Serve each half on a small dessert plate, still warm, with a scoop of vegan vanilla "ice cream", such as Soy Delicious, Soy Dream, or Tofutti.</span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><b>NOTE:</b> Leftovers can be refrigerated, wrapped in plastic wrap, and then reheated, uncovered in the microwave for a minute, or in a 350°F oven, covered loosely with foil, for about 10 minutes.</span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><br /></span></div><div class="separator" style="clear: both;"><b><span style="font-size: large;">Serves 16</span></b></div><div class="separator" style="clear: both;"><b><span style="font-size: large;">Nutrition Facts</span></b></div><div class="separator" style="clear: both;"><span style="font-size: large;"><b>Nutrition (per serving): </b>330.4 calories; 34% calories from fat; 13.4g total fat; 0.0mg cholesterol; 202.8mg sodium; 400.3mg potassium; 52.2g</span></div><div><br /></div></div><div><br /></div></div><p><br /><br /></p><div class="blogger-post-footer">The kitchen journal of a vegan food writer...For the 21st
century we need to learn to cook for ourselves again,
and learning to cook vegan can be a bit intimidating.
I'd like to help with that, from my kitchen to yours.
Bryanna Clark Grogan, author of 8 published vegan cookbooks and The Vegan Feast quarterly cooking newsletter. Moderator of the beginners’ vegetarian forum on vegsource.com.</div>Bryanna Clark Groganhttp://www.blogger.com/profile/13235333928055873948noreply@blogger.com0tag:blogger.com,1999:blog-24141461.post-80060346048388480972023-02-13T09:56:00.010-08:002023-02-13T16:58:46.025-08:00MY NEW & EASY CREAMY NO-OIL VEGAN MAYONNAISE <p><span style="font-family: georgia; font-size: medium;"> </span><span style="background-color: #fcff01; font-family: georgia; font-size: x-large;">I apologize for not blogging for SO long! I hope to be back more often from now on!</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhbNe428Smn81363DalWKi6cLSPgD2QadPQK9zS-yW7ZEzR2JpOuChLIE1Vv-km0Pxrlt8Z6mxuvuZ2k-rpP8XGo2cwCeuM8IgJhEgysWvyAcqFBh6YMF5OESO-cVp3z8_ZS_JbbYmpTFvPYeURzUYjbOcjPUKfqY979X9qSBDo2SbQSmDQfw" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="" data-original-height="450" data-original-width="600" height="301" src="https://blogger.googleusercontent.com/img/a/AVvXsEhbNe428Smn81363DalWKi6cLSPgD2QadPQK9zS-yW7ZEzR2JpOuChLIE1Vv-km0Pxrlt8Z6mxuvuZ2k-rpP8XGo2cwCeuM8IgJhEgysWvyAcqFBh6YMF5OESO-cVp3z8_ZS_JbbYmpTFvPYeURzUYjbOcjPUKfqY979X9qSBDo2SbQSmDQfw=w401-h301" width="401" /></span></a></div><span style="font-size: large;"><br /></span><p></p><p><span style="font-family: georgia; font-size: large;">I love mayonnaise, but I am trying to eat less fat. Not "no-fat", but pretty "low-fat". I wanted to make an oil-free version of my older homemade vegan mayonnaise recipe. This is the first recipe I devised, and it turned out to be a winner! If you try the recipe, let me know what you think of it. PS: it's also very inexpensive!</span></p><p><span style="font-family: georgia; font-size: large;"><span><b>BRYANNA'S </b></span><b>NEW & </b><b>EASY CREAMY NO-OIL VEGAN MAYONNAISE </b></span></p><p><b><span style="font-family: georgia; font-size: large;">(This recipe makes a bit over 2 cups & is only 12 calories per tablespoon. In contrast, standard mayonnaise contains 94 calories per tablespoon.)<br /> </span></b></p><p><span style="font-family: georgia; font-size: large;"><b>Mix A:<br /></b>1 cup plain soymilk<br />3 T. cider vinegar<br />1 to 1 1/2 tsp. salt<br />1/2 tsp. mustard powder<br />1/4 cup shelled raw sunflower seeds, soaked in boiling water for 5 minutes and drained well.<br /><b>OPTIONAL:</b> add 1/2 tablespoon nutritional yeast flakes</span></p><p><span style="font-family: georgia; font-size: large;"><b>MIX B:<br /></b>1/2 cup + 2 T. cold water<br />1/2 tsp. agar powder (do NOT use agar agar <b><i>flakes</i></b>!)<br />4 T. cornstarch</span></p><p><span style="font-family: georgia; font-size: large;"><b>Cooking instructions</b>:</span></p><p><span style="font-family: georgia; font-size: large;"><b>1.)</b> Place all of the Mix A ingredients into a blender. Blend until very smooth. Set aside.</span></p><p><span style="font-family: georgia; font-size: large;"><b>2.)</b> <b>Microwave option for Mix B (my preference):</b> Mix together the water and agar from Mix B in a 2-to-3 cup microwave-proof bowl, and let sit for a few of minutes. Add the cornstarch and whisk well. </span></p><p><span style="font-family: georgia; font-size: large;"> Microwave the mixture on High for 30 seconds. Whisk briefly. (I switch to a silicone spatula after 2 turns in the microwave). Repeat this about three times, or until thick and translucent-- even if this takes more than four 30-second intervals in your microwave. (The microwave method works well with starch mixtures.) </span></p><p><span style="font-family: georgia; font-size: large;"><b>3.)</b> <b>Stovetop instructions for Mix B: </b>In a small saucepan, mix together the water and agar from Mix B, and let sit for a few of minutes. Add the cornstarch and whisk well. </span></p><p><span style="font-family: georgia; font-size: large;">On the stovetop, stir the mixture constantly over high heat until thick and translucent-- not white (you might have to switch to a silicone spatula halfway through). </span></p><p><span style="font-family: georgia;"><span style="font-size: large;"><b>To Finish: </b>Add the cooked Mix B (either stovetop or microwave version) to the Mix A ingredients in the blender. Blend until smooth and starting to thicken. Scoop into a 3 cup jar and refrigerate. It will thicken up nicely in a few hours.<br /><br />Enjoy!</span><br /></span></p><div class="separator" style="clear: both; font-size: large; text-align: center;"><span style="font-family: georgia;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg9lINYVnB05XBkfSbZD4-d0ZbI2Ju4XDrv3KUxS-5PCkqL2GhWqY7-QdP5S_r_LFKnkawu1wLeNNQwwjiGoCRnUAjqBTgNQlE36jtssjV-XVOPTbMarmySVFfdS7JRbnCosBSoN6GEBwY77S7Rky9XFz4esP_cvw_fse_i5i9BeI2EnyJ2Nw" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="605" data-original-width="1700" height="114" src="https://blogger.googleusercontent.com/img/a/AVvXsEg9lINYVnB05XBkfSbZD4-d0ZbI2Ju4XDrv3KUxS-5PCkqL2GhWqY7-QdP5S_r_LFKnkawu1wLeNNQwwjiGoCRnUAjqBTgNQlE36jtssjV-XVOPTbMarmySVFfdS7JRbnCosBSoN6GEBwY77S7Rky9XFz4esP_cvw_fse_i5i9BeI2EnyJ2Nw" width="320" /></a></span></div><span style="font-family: georgia;"><br /><br /></span><p></p><div><br /></div><p><br /></p><div class="blogger-post-footer">The kitchen journal of a vegan food writer...For the 21st
century we need to learn to cook for ourselves again,
and learning to cook vegan can be a bit intimidating.
I'd like to help with that, from my kitchen to yours.
Bryanna Clark Grogan, author of 8 published vegan cookbooks and The Vegan Feast quarterly cooking newsletter. Moderator of the beginners’ vegetarian forum on vegsource.com.</div>Bryanna Clark Groganhttp://www.blogger.com/profile/13235333928055873948noreply@blogger.com0tag:blogger.com,1999:blog-24141461.post-34742178461719619432021-04-23T10:31:00.008-07:002021-04-29T17:05:04.464-07:00NEW, EVEN TASTIER UPDATED VERSION OF MY STEAMED VEGAN "PARMESAN"<p> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLuNRTRrd2uWYYa4iJyR6bvfIWISvn6T6TuVIFRX6m9U_px3gLhjrjIMZHyP5Y8VxFJrg3ktdFMjw4Rsv1EY-puwCkwDq2X6KPhM-zMvv0TehZLUoGqwHAX8baga7PDZOuuT2F/s320/DSC01271.jpg" style="clear: left; display: inline; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="320" data-original-width="240" height="383" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLuNRTRrd2uWYYa4iJyR6bvfIWISvn6T6TuVIFRX6m9U_px3gLhjrjIMZHyP5Y8VxFJrg3ktdFMjw4Rsv1EY-puwCkwDq2X6KPhM-zMvv0TehZLUoGqwHAX8baga7PDZOuuT2F/w287-h383/DSC01271.jpg" width="287" /></a></p><p><span style="font-family: georgia, "times new roman", serif;"><span style="background-color: #fcff01;">This is a new and improved version of the vegan"parm" recipe I posted in November of 2019. </span><br /><br /><span style="background-color: #e1e1e1;">I've been a bit fed up lately with cashews, cashews, cashews when it comes to vegan cheese! For one thing, they are expensive, especially the fair trade, organic variety. For another, they can be ethically compromised (See </span></span><span style="background-color: #e1e1e1; font-family: georgia, "times new roman", serif;"><a href="https://bit.ly/2oLeHgM" style="color: #cc0000; text-decoration-line: none;">https://bit.ly/2oLeHgM</a> for more on these issues.) My aim for some time has been to make vegan cheese that is delicious, easy to make, inexpensive and made with easily-obtained ingredients, and without the need for cashews or culturing.</span></p><span><span><span style="background-color: #e1e1e1; font-family: georgia, "times new roman", serif;">Some time ago I ran across </span><span style="background-color: #e1e1e1; font-family: georgia, "times new roman", serif;">Martine's groundbreaking recipe for Vegan Steamed Rice Cheese at </span><a href="http://lowcarb-vegan.net/vegan-steamed-rice-cheese/" style="background-color: #e1e1e1; color: #cc0000; font-family: Georgia, "Times New Roman", serif; text-decoration-line: none;">lowcarb-vegan.net/vegan-steamed-rice-cheese/</a><span style="background-color: #e1e1e1; font-family: georgia, "times new roman", serif;"> I tried it right away-- it was easy to make and tasty!<br /><br />BUT, it was made with white rice flour, which is not particularly low-glycemic (and I have to eat low-glycemic). So, back in 2019, I got a notion to use some sort of bean flour instead, along with some high-resistant-starch potato starch, and it worked beautifully. I added more nutritional yeast, along with some miso (for a fermented flavor), and onion powder and garlic granules. Even better!<br /><br />My far-away Australian Facebook friend Fran P. was also working on such things and we shared our successes and failures. I hoped (and still hope) to make a cheese that melted, but I'm still working on that. But, in any case, one day I got the idea to grate this very firm, tasty cheese and it seemed to me to be a delicious and much less expensive alternative to commercial vegan "parmesan" products.<br /><br />In this latest version, I boosted some of the flavor components, and it's even better! My husband was even slicing it and eating it out of hand! <br /><br />I'm working on some other versions of this type of cheese, but I wanted to share this one with you right now because we're so pleased with it. Let me know what you think!</span></span><b><br /><br /><a href="https://docs.google.com/document/d/11wUME-j_7Qp9R-bQYIVC1Cr5RwfGHpEJnwx9arCesNs/">Printable Recipe</a><br /><br />BRYANNA'S <span style="background-color: #fcff01;">NEW </span>UPDATED STEAMED VEGAN "PARMESAN"</b></span><span style="font-family: Georgia; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">(Low-glycemic, high in protein and fiber, nut-free, soy-free)</span><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"> April 23, 2021<span> </span></span><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> </span><p></p><span id="docs-internal-guid-d37fe987-7fff-998e-f260-a06cf31cc043"><span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">**Makes enough to fill at least two 142g shaker jars.</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: #f1c232; font-family: Georgia; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Low-Fat Option: I have made this cheese with NO OIL, using 1 cup + 1 1/2 Tbsps. water and it turned out just fine, but may not melt as well.</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">This very tasty cheese is high in protein from bean flour, and is low-glycemic. It's also a great source of resistant starch (which acts as a soluble fiber). Potato starch </span><span style="font-family: Georgia; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="background-color: #f1c232;">[not the same thing as potato flour, BTW]</span> </span><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">is also very high in resistant starch and makes for a VERY firm cheese, suitable for grating or pulsing in a food processor. </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: yellow; font-family: Georgia; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">(See </span><a href="https://www.blogger.com/blog/post/edit/24141461/7997722735621184668#" style="text-decoration-line: none;"><span style="background-color: yellow; color: #1155cc; font-family: Georgia; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space: pre-wrap;">https://bit.ly/2PJhaU9</span></a><span style="background-color: yellow; font-family: Georgia; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> for info on resistant starch, which improves insulin sensitivity, lower blood sugar levels, reduces appetite and has various benefits for digestion.)</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> • 1 1/3 cup/124 g chickpea flour (NOTE: I've tried several bean flours and this works best.)</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> • 1/4 cup/ 41 g slightly packed-down potato starch (NOT potato flour) </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> • 1 cup water</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> • 1/4 cup melted refined coconut oil </span><span style="font-family: Georgia; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">(preferably Fair Trade, organic)</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">• 2 tablespoons olive oil</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> • 1 1/2 tsp salt</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> • 1 tablespoon dark miso </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: #fcff01; font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">NOTE: dark miso gives a more fermented flavor than the white variety.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> • 1 1/2 tsp. smooth Dijon mustard</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> • 1 tablespoon lemon juice OR sauerkraut juice</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> • 1/4 cup nutritional yeast flakes</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> • 1 tsp. onion powder</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"> • 1 tsp. garlic granules</span><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /><br /></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Steps:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">1. Pour 2 cups of water into your steamer pot, InstantPot or pressure cooker, equipped with a flat steamer basket in the bottom.
2.Place all the ingredients into the jar of your blender, and blend until it forms a completely smooth, milky mixture, without lumps or visible oil droplets.
<img height="234" src="https://lh6.googleusercontent.com/okeA6d-R5jdEE369QdeQqGRjWjda9kZM50tXb0vMMaou7HGGVCR4ZA46ymtmbf55-INMRF2R2oC10HKkr_16Gtnw4UoaAtKlb7I6UZvwINRAx4ph1lc25y02vz8pvU4Viy5Nl55r=w313-h234" style="margin-left: 0px; margin-top: 0px;" width="313" />
</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">This is the Pyrex mold that I use, lined with cooking parchment</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">3. Pour the cheese mixture into a greased or parchment-lined Pyrex, metal or ceramicmold. Choose a mold that will hold 2 cups, with about 1/2 inch of “head room”. </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">
Place the mold onto the steamer basket. I fold a long piece of aluminium foil lengthwise into a wide strip and use it to lower the mold onto the steamer basket. This makes it easier to remove the hot mold from its close quarters after it's cooked, too!</span></p><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 11pt; margin-right: 11pt; margin-top: 0pt; margin: 0pt 11pt; text-align: center;"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivci0LVciQwr_QsAQTve9uyct4rZi18AjJlX0VvOEwhhOM7LHM3eiFQyEdZF3_5f6Zku-4IU545J1dribki-08W6rvsSV9F70ZB0T_zUBb1FxpQRzjYjLOnFW5CwdaSa-uBpLw/" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="680" data-original-width="907" height="290" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivci0LVciQwr_QsAQTve9uyct4rZi18AjJlX0VvOEwhhOM7LHM3eiFQyEdZF3_5f6Zku-4IU545J1dribki-08W6rvsSV9F70ZB0T_zUBb1FxpQRzjYjLOnFW5CwdaSa-uBpLw/w386-h290/DSC01250.JPG" width="386" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /><span style="font-family: Georgia; text-align: left; white-space: pre-wrap;">4. Steam the cheese for about 45 </span><span style="font-family: Georgia; text-align: left; white-space: pre-wrap;">minutes (or 25 minutes on Steam</span><span style="font-family: Georgia; text-align: left; white-space: pre-wrap;"> function in Instant Pot, or pressure cooker). Release pressure in the InstantPot or pressure cooker after cooling down for about 20 minutes. </span></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: Georgia; text-align: left; white-space: pre-wrap;">Use the aluminum foil to lift the hot mold out of the pot onto a cooling rack.</span></div></span></span><span><span><br /><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 11pt; margin-right: 11pt; margin-top: 0pt; margin: 0pt 11pt; text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJwzV5dTxFJhxE4TelegkFPZMVsPvycGxfyDw_HoW4cE2AQDDm4D0jadzd6vY6ZAnc5bW_7Dx01BvekdYpDWjk9jd1KRl1-K9MI8rHh1qp6TpR4LIaFoVbcL7AqrQCuXoPvNHy/" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="680" data-original-width="907" height="276" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJwzV5dTxFJhxE4TelegkFPZMVsPvycGxfyDw_HoW4cE2AQDDm4D0jadzd6vY6ZAnc5bW_7Dx01BvekdYpDWjk9jd1KRl1-K9MI8rHh1qp6TpR4LIaFoVbcL7AqrQCuXoPvNHy/w367-h276/DSC01259.JPG" width="367" /></a></div><br /><span style="font-family: Georgia; text-align: left; white-space: pre-wrap;">After the steaming, the cheese will still be a bit soft. Don't worry, it will firm up once it cools. If a thin layer of water dripped onto the cheese from the pot's lid-- drain this off carefully. Let the cheese cool to room temperature and then cover it and put it into the fridge overnight to firm up.</span><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 11pt; margin-right: 11pt; margin-top: 0pt; margin: 0pt 11pt; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqnnjb0ET1T9gzgvY36A-78u0aehOxuoSa1NZTfHjDlDn_mlaH6jgeGLnKtV95iVwTy0cJSTvQzqoFKJJsMQnZ8HRVRmDOhsb5558u8DcLmHh-Jr9SC5-0qV7q8hQb42NW4x8M/" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="680" data-original-width="907" height="277" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqnnjb0ET1T9gzgvY36A-78u0aehOxuoSa1NZTfHjDlDn_mlaH6jgeGLnKtV95iVwTy0cJSTvQzqoFKJJsMQnZ8HRVRmDOhsb5558u8DcLmHh-Jr9SC5-0qV7q8hQb42NW4x8M/w369-h277/DSC01260.JPG" width="369" /></a></p><div class="separator" style="clear: both; text-align: center;"><br /></div><span style="font-family: Georgia; text-align: left; white-space: pre-wrap;">Once it is firm, you can release it from the mold and store it in a lidded container for a week or so, or you can freeze half of it, well-wrapped. The cheese tastes best if you leave it to firm and develop flavor for a day or two before eating. You can grate the cheese on a box grater, if you wish, but I use a food processor. I cut the block into small squares and place them in a food processor.</span></span></span><div><span style="font-family: Georgia;"><span style="white-space: pre-wrap;"><br /></span></span></div><div><span style="font-family: Georgia;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0gQc36memQoa8gCyZQwGgeHz3709NuD-zDyAVbetfVBz1w53uW5-_pbbGkH1YtgqU8CnGWBjUd_gzmhp8IZSP6zG-54A2Ta86iAGnH8NFFCCGsCqUXBNXyCi1lGZWpUVuKyfO/s1152/Parm-tile.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="864" data-original-width="1152" height="353" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0gQc36memQoa8gCyZQwGgeHz3709NuD-zDyAVbetfVBz1w53uW5-_pbbGkH1YtgqU8CnGWBjUd_gzmhp8IZSP6zG-54A2Ta86iAGnH8NFFCCGsCqUXBNXyCi1lGZWpUVuKyfO/w470-h353/Parm-tile.jpg" width="470" /></a></div><br /></span><span><span><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 11pt; margin-right: 11pt; margin-top: 0pt; margin: 0pt 11pt; text-align: center;"><span style="font-family: Georgia; text-align: left; white-space: pre-wrap;">Pulse until they are chopped and then process until it looks like commercial grated parmesan. Scoop the resulting "granules" into two shaker bottles-- I have used two 142g Earth Island/FollowYourHeart Vegan Grated Parmesan-Style Cheese shakers, but you can just use some clean, dry jars and scoop it out. Or, if you prefer, cut the block in half, process one half, and freeze on half, well wrapped, for grating later.</span></p></span></span><div><div><div style="text-align: center;"><span style="font-family: Georgia;"><span style="white-space: pre-wrap;"><br /></span></span></div><span><span><span style="background-color: #fcff01; font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">PS: I keep most of my grated "Parm" in the freezer, only leaving a small amount in a jar in the refrigerator and refilling as needed.
</span></span></span></div><div><br /></div><div><span><span><span style="background-color: #fcff01; font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Enjoy!</span></span></span></div><div><span><span><span style="background-color: #fcff01; font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></span></div><div><span><span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhox6uHh8MdPL9-XLfn_dHqalENL4rsAycp6wpUs8gY6EVGikunEITeFihkO_RC1rbtFFDDa_QrvLqr9QiWvyptSkfIW_Z0lbAlDpY6hxVPXVZNL55muagQNT2WawLX_ggvI5Ei/s200/tn_signature.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="76" data-original-width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhox6uHh8MdPL9-XLfn_dHqalENL4rsAycp6wpUs8gY6EVGikunEITeFihkO_RC1rbtFFDDa_QrvLqr9QiWvyptSkfIW_Z0lbAlDpY6hxVPXVZNL55muagQNT2WawLX_ggvI5Ei/s0/tn_signature.jpg" /></a></div><br /><span style="background-color: #fcff01; font-family: Georgia; font-size: large; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></span></div><div><span><span style="font-size: medium;"><span style="background-color: #fcff01; font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></span></div></div></div><div class="blogger-post-footer">The kitchen journal of a vegan food writer...For the 21st
century we need to learn to cook for ourselves again,
and learning to cook vegan can be a bit intimidating.
I'd like to help with that, from my kitchen to yours.
Bryanna Clark Grogan, author of 8 published vegan cookbooks and The Vegan Feast quarterly cooking newsletter. Moderator of the beginners’ vegetarian forum on vegsource.com.</div>Bryanna Clark Groganhttp://www.blogger.com/profile/13235333928055873948noreply@blogger.com5tag:blogger.com,1999:blog-24141461.post-4056093549611699032021-02-15T16:16:00.002-08:002022-06-12T16:08:11.118-07:00HOMEMADE LOW-SODIUM, LOW-GLYCEMIC ASIAN COOKING SAUCES<p> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo7cTNkS30Iam3jC1a_zsPhVHlv9XfBSWoROdh8_xs_Or2-lFEK7VNRZ2ZWgNPif7nSlpJUtHe_Pv6sK5S3OR7tj_hjlKBVbe18fJkejMLC_2mvtDr7_OiVTQGnXBZ8jej_pVm/s1500/Homemade+Asian+sauces+2.JPG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1125" data-original-width="1500" height="391" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo7cTNkS30Iam3jC1a_zsPhVHlv9XfBSWoROdh8_xs_Or2-lFEK7VNRZ2ZWgNPif7nSlpJUtHe_Pv6sK5S3OR7tj_hjlKBVbe18fJkejMLC_2mvtDr7_OiVTQGnXBZ8jej_pVm/w522-h391/Homemade+Asian+sauces+2.JPG" width="522" /></a></p><div class="separator" style="clear: both; text-align: center;"><span><span style="background-color: white;"><span style="font-family: georgia;">It's been a long, long time since I posted!! I've mostly been cooking from my own books and files, as well as some old favorites on my bookshelves. And, as those of you who still follow me may know, I've been altering my diet to according the </span><span style="text-align: left;"><span style="font-family: georgia;">vicissitudes of aging.</span></span></span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><span style="background-color: white; font-family: georgia;"><br />I love Asian cooking, but I am following a lower-sodium diet, as well as a low-glycemic one (very little sugar, and only low-glycemic carbohydrates-- you can check out some of my past posts on this subject). Checking out sodium and sugar content on the labels of the bottles of soy sauce and other commercial Asian sauces readily available in supermarkets and specialty stores was quite a shock!</span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><span style="background-color: white; font-family: georgia;"><br /></span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="background-color: white; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwaYaqj4u1-fCGc_9i745idcqHMQUywvoSGcvF0xT3sCRXPRLhOtuKkjWkkwwB9RnfvLy1Ndv10RzToaHTin7kPBD3ZNVHBOk4u4M-YURXbzB1Mpvg0vld3pi79l21zzo-g3AF/s350/Kikkoman+Soy+sauce.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="350" data-original-width="350" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwaYaqj4u1-fCGc_9i745idcqHMQUywvoSGcvF0xT3sCRXPRLhOtuKkjWkkwwB9RnfvLy1Ndv10RzToaHTin7kPBD3ZNVHBOk4u4M-YURXbzB1Mpvg0vld3pi79l21zzo-g3AF/s320/Kikkoman+Soy+sauce.jpg" /></a></div><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span><span style="background-color: white;"><span style="text-align: left;"><span style="font-family: georgia;">My first challenge was soy sauce. I have used Kikkoman soy sauce for years, but, at 960mg of sodium per tablespoon, I knew that I would have to make a change. </span></span><span style="text-align: left;"><span style="font-family: georgia;">Soy sauce is
one of the oldest condiments in the world, originating in China. It
has a meaty, rich flavor which adds body to many Western meatless
recipes. It is an essential for meatless cooking. Kikkoman makes a
variety called “Less Sodium Soy Sauce”, which contains 40% less
salt than ordinary soy sauce, with no loss in flavor, and it is widely available in grocery stores.</span></span></span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><span style="background-color: white; font-family: georgia;"><br /></span></span></div><div class="separator" style="clear: both; text-align: center;"><span><span style="background-color: white;"><span style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcL_LnFO_7KoCl6HJUERw4XQw-WUcxQyCUcXAhVJagfKy3g5ALEDTSainR8mIXz749bfQhSrpojh9MQ1mGLSBr-D2m-kDE0LwHpNaYxneel-vBDh8uZXYVdmmns4vgfLQPC8Hy/s1500/kikkoman+less-sodium+soy+sauce.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1500" data-original-width="1500" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcL_LnFO_7KoCl6HJUERw4XQw-WUcxQyCUcXAhVJagfKy3g5ALEDTSainR8mIXz749bfQhSrpojh9MQ1mGLSBr-D2m-kDE0LwHpNaYxneel-vBDh8uZXYVdmmns4vgfLQPC8Hy/s320/kikkoman+less-sodium+soy+sauce.jpg" /></a></div></span><span style="color: #050505; text-align: left; white-space: pre-wrap;"><span style="font-family: georgia;">I love Asian cooking, but I am following a lower-sodium diet, as well as a low-glycemic one (very little sugar, and only low-glycemic carbohydrates-- you can check out some of my past posts on this subject). Checking out sodium and sugar content on the labels of the bottles of soy sauce and other commercial Asian sauces readily available in supermarkets and specialty stores was quite a shock!</span></span></span></span></div><div class="separator" style="clear: both; text-align: center;"><span><span><span style="background-color: white; font-family: georgia;"><span style="color: #202124; text-align: left;"><br /><span>I figured that I could make my own low-sodium soy sauce, since the small bottles of Kikkoman Less-Sodium Soy sauce are expensive, and I can't find larger bottles in my area. I figured that I could somehow make my own and, low and behold, I found an easy recipe online at </span></span></span><span style="background-color: white; text-align: left;"><span style="color: #202124; font-family: georgia;"><a href="https://thewoksoflife.com/low-sodium-soy-sauce/">https://thewoksoflife.com/low-sodium-soy-sauce/</a></span></span><span style="color: #202124; font-family: georgia; text-align: left;"><span><span style="background-color: white;">, and had all the makings for it. </span><br /><div class="" data-block="true" data-editor="p24c" data-offset-key="47cmq-0-0" style="animation-name: none !important; color: #050505; transition-property: none !important; white-space: pre-wrap;"><div class="_1mf _1mj" data-offset-key="47cmq-0-0" style="animation-name: none !important; direction: ltr; position: relative; transition-property: none !important;"><span data-offset-key="47cmq-0-0" style="animation-name: none !important; transition-property: none !important;"><span data-text="true" style="animation-name: none !important; background-color: white; transition-property: none !important;"><b>PS: For your information: </b></span></span></div></div><div class="" data-block="true" data-editor="p24c" data-offset-key="15odt-0-0" style="animation-name: none !important; color: #050505; transition-property: none !important; white-space: pre-wrap;"><div class="_1mf _1mj" data-offset-key="15odt-0-0" style="animation-name: none !important; direction: ltr; position: relative; transition-property: none !important;"><span data-offset-key="15odt-0-0" style="animation-name: none !important; transition-property: none !important;"><span data-text="true" style="animation-name: none !important; background-color: white; transition-property: none !important;"> Many folks use a product called Bragg’s Liquid Aminos instead of soy sauce, mistakenly believing that it contains less sodium than ordinary soy sauce (or tamari or shoyu, other terms for soy sauce). </span></span></div></div><div class="" data-block="true" data-editor="p24c" data-offset-key="fb41m-0-0" style="animation-name: none !important; color: #050505; transition-property: none !important; white-space: pre-wrap;"><div class="_1mf _1mj" data-offset-key="fb41m-0-0" style="animation-name: none !important; direction: ltr; position: relative; transition-property: none !important;"><span data-offset-key="fb41m-0-0" style="animation-name: none !important; transition-property: none !important;"><span data-text="true" style="animation-name: none !important; background-color: white; transition-property: none !important;"> BUT, the truth is that Bragg’s actually has the same amount of sodium *per tablespoon* as ordinary soy sauce! </span></span></div></div><div class="" data-block="true" data-editor="p24c" data-offset-key="er8qe-0-0" style="animation-name: none !important; color: #050505; transition-property: none !important; white-space: pre-wrap;"><div class="_1mf _1mj" data-offset-key="er8qe-0-0" style="animation-name: none !important; direction: ltr; position: relative; transition-property: none !important;"><span data-offset-key="er8qe-0-0" style="animation-name: none !important; transition-property: none !important;"><span data-text="true" style="animation-name: none !important; background-color: white; transition-property: none !important;"> And, since Bragg's not a fermented product, it has a less complex flavor, so you often use more of it. </span></span></div></div><div class="" data-block="true" data-editor="p24c" data-offset-key="ao8hc-0-0" style="animation-name: none !important; color: #050505; transition-property: none !important; white-space: pre-wrap;"><div class="_1mf _1mj" data-offset-key="ao8hc-0-0" style="animation-name: none !important; direction: ltr; position: relative; transition-property: none !important;"><span data-offset-key="ao8hc-0-0" style="animation-name: none !important; transition-property: none !important;"><span data-text="true" style="animation-name: none !important; background-color: white; transition-property: none !important;"> The serving size for the Bragg's product is only HALF A TEASPOON, containing 160 mg of sodium. </span></span></div></div><div class="" data-block="true" data-editor="p24c" data-offset-key="at14u-0-0" style="animation-name: none !important; color: #050505; transition-property: none !important; white-space: pre-wrap;"><div class="_1mf _1mj" data-offset-key="at14u-0-0" style="animation-name: none !important; direction: ltr; position: relative; transition-property: none !important;"><span data-offset-key="at14u-0-0" style="animation-name: none !important; transition-property: none !important;"><span data-text="true" style="animation-name: none !important; background-color: white; transition-property: none !important;"> The serving size listed on the Kikkoman Soy Sauce bottle is 960 mg for 1 tablespoon, and 6 half-teaspoons of Bragg's makes 1 tablespoon, so it's the same amount of sodium with less flavor.</span></span></div></div></span></span></span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #202124; font-family: georgia; text-align: left;"><span style="background-color: white;"><br /></span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="background-color: white; color: #202124; font-family: georgia; text-align: left;"><b>EASY HOMEMADE LOWER-SODIUM SOY SAUCE</b><br /><br /><b>Mix 1/2 cup regular soy sauce, 1/2 cup Chinese <u>dark</u> soy sauce (which I happened to have in my cupboard), and 1 cup water-- that's it! (Makes 2 cups) </b>Regular Kikkoman soy sauce contains 960 mg sodium per tablespoon, and dark soy sauce contains 870 mg per tablespoon. <br /><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="background-color: white; color: #202124; font-family: georgia; text-align: left;"><span>By mixing these two soy sauces with the water, you have a full-bodied, tasty, and very inexpensive lower-sodium soy sauce at 457 mg sodium per tablespoon!</span><br /><br /><span>**********************</span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQOYhu_z9WOWLcnDqueLANLLwnAp-HlnMBbhyphenhyphenmnS-A3WkaD70F8pprdyS-UaeQjGuzqnJBhsO6mWiOXi74w6adAESFWHJeI51IEwIYc_YLZ2Nf9jDybETL0i7z8xWVoKsnZ1jQ/s500/Thai+sweet+chili+Sauce.jpg" style="font-family: georgia; margin-left: 1em; margin-right: 1em;"><span style="background-color: white;"><img border="0" data-original-height="500" data-original-width="500" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQOYhu_z9WOWLcnDqueLANLLwnAp-HlnMBbhyphenhyphenmnS-A3WkaD70F8pprdyS-UaeQjGuzqnJBhsO6mWiOXi74w6adAESFWHJeI51IEwIYc_YLZ2Nf9jDybETL0i7z8xWVoKsnZ1jQ/s320/Thai+sweet+chili+Sauce.jpg" /></span></a></div><div class="separator" style="clear: both; text-align: center;"><span style="background-color: white; color: #202124; font-family: georgia; text-align: left;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="background-color: white; text-align: left;"><span style="color: #202124; font-family: georgia;">The second sauce that I attempted was Thai Sweet Chili Sauce. We don't use it as often as soy sauce, of course, but it's great to have around to serve with my Thai-Style Corn Fritters, Shallow-Fried or Baked. It's also good for dipping chunks of crispy chunks fried or air-fried tofu, SoyCurls, seitan, vegetables, etc., or for adding to many types of Asian stir-fries that call for some sweetness and chili heat.<br /></span><br /><span style="font-family: georgia;">There are many homemade versions of this delicious, spicy sauce online, but I put together a quick and easy mixture, using agave syrup for the sweetener because it is much lower on the glycemic index than sugar (though, you should not overdo any type of sugar).<br /><b><br />BRYANNA'S NOT-SO-SWEET THAI SWEET RED CHILI SAUCE<br />Makes about 1 3/4 cups</b></span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><span style="font-family: georgia;"><b style="background-color: white;"><br /></b></span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><span style="background-color: white; font-family: georgia;">Mix together in a small saucepan:<br />1/2 cup UN-salted rice vinegar</span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><span style="background-color: white; font-family: georgia;">1/2 cup water</span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><span style="background-color: white; font-family: georgia;">1/2 cup agave nectar</span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><span style="background-color: white; font-family: georgia;">3 tablespoons Vietnamese Chili Garlic Sauce<br />1 1/2 tablespoons low-sodium soy sauce<br /><br />Bring this to a boil, then turn down and simmer for about 5 minutes. Remove the pan from the heat. <br />Then stir in 1 Tablespoon potato starch mixed with 1 tablespoon COLD water. This will thicken the mixture quickly. Store in a jar or bottle in the refrigerator. </span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><span style="background-color: white; font-family: georgia;"><br /></span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="background-color: white; text-align: left;"><span style="font-family: georgia;">****************<br /><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB8C_IWe6uUSretiYgvdN6pcOgbQUt0p1Ph30NkUBbbnqBOwTHytY2LkjMfTklxC2LG1AT1OG3mGPjKrf0y3LpKa56AvDQc5sysbZuHKh3r0VZoHYxkSBm3e0jlOys5_AtH-k4/s480/Lee+kum+kee+vegetarian+stirfry+sauce.webp" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB8C_IWe6uUSretiYgvdN6pcOgbQUt0p1Ph30NkUBbbnqBOwTHytY2LkjMfTklxC2LG1AT1OG3mGPjKrf0y3LpKa56AvDQc5sysbZuHKh3r0VZoHYxkSBm3e0jlOys5_AtH-k4/s320/Lee+kum+kee+vegetarian+stirfry+sauce.webp" /></a></div><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="background-color: white;"><span style="font-family: georgia; text-align: left;">The third sauce that I made this morning is a version of Chinese Vegan Stir-Fry Sauce. This is not the same product as Chinese Vegetarian "Oyster" Sauce or Chinese "Mushroom" Stir-Fry Sauce. </span><i style="font-family: georgia; text-align: left;">(I plan to work on that one soon.)</i><span style="font-family: georgia; text-align: left;"> But just a little bit can add good flavor to a marinade or veggie stir-fry.</span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><span style="background-color: white; font-family: georgia;"><br /></span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><span style="font-family: georgia;"><b style="background-color: white;">BRYANNA'S HOMEMADE VEGAN MULTI-PURPOSE CHINESE STIR-FRY SAUCE</b></span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><span style="font-family: georgia;"><b style="background-color: white;">Males 1 1/4 cups</b></span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><span style="font-family: georgia;"><b style="background-color: white;"><br /></b></span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><span style="font-family: georgia;"><b style="background-color: white;">Whisk in a small saucepan:</b></span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="background-color: white; font-family: georgia; text-align: left;">1/2 cup lower-sodium soy sauce (see above)<br />1/2 cup low-sodium vegan "chikn" broth or veggie broth</span></div><div class="separator" style="clear: both; text-align: center;"><span style="background-color: white; font-family: georgia; text-align: left;">1 tablespoon cornstarch</span></div><div class="separator" style="clear: both; text-align: center;"><span style="background-color: white; font-family: georgia; text-align: left;">1 tablespoon agave nectar or your favorite sugar sub</span></div><div class="separator" style="clear: both; text-align: center;"><span style="background-color: white; font-family: georgia; text-align: left;">1 tablespoon grated fresh ginger (or a bit of ground ginger)<br />a good dash of garlic granules<br />1 tablespoon of dark Chinese (toasted) sesame oil</span></div><div class="separator" style="clear: both; text-align: center;"><span style="background-color: white; font-family: georgia; text-align: left;">1 tsp UN-salted rice vinegar<br /><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span style="background-color: white; font-family: georgia; text-align: left;">Bring to a low boil, then turn down to a low simmer and cook until thickened. Allow to cool off, then store in a tightly covered jar or bottle in the refrigerated.</span></div><div class="separator" style="clear: both; text-align: center;"><span style="background-color: white; font-family: georgia; text-align: left;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYup07I3ZXRmznB26iOLBbE-i976vCVV3VAspLTSfOmSqPpLR0ZiefPzT1Nwu0_HXZelEOuj2I0mPjk_Xnm8c8GEwmCkoVDpmu6agTcrfWH-IhwoNnZYmP2qwrvSt7u4p3dr2D/s1500/Homemade+Asian+sauces+1.JPG" style="margin-left: 1em; margin-right: 1em;"><span style="background-color: white;"><img border="0" data-original-height="1125" data-original-width="1500" height="342" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYup07I3ZXRmznB26iOLBbE-i976vCVV3VAspLTSfOmSqPpLR0ZiefPzT1Nwu0_HXZelEOuj2I0mPjk_Xnm8c8GEwmCkoVDpmu6agTcrfWH-IhwoNnZYmP2qwrvSt7u4p3dr2D/w460-h342/Homemade+Asian+sauces+1.JPG" width="460" /></span></a></div><span style="font-family: georgia; text-align: left;"><span style="background-color: white;"><br />Enjoy!</span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><span style="background-color: #eeeeee; font-family: georgia; font-size: medium;"><br /></span></span></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDpWuuDc4c2UhlPUP1GkZ0giCJpFAKVqEeIhE2px1jztzpoJ0TDAM5Uh0IRjJBvJSyhET2OVU5Tui9qA7qGwc3qjs5Ng-VE1jCnSBHOp5fDTQzJy7T80hmfQ-0G_ixiNpOdXXG/s200/tn_signature.jpg" style="background-color: #eeeeee; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="76" data-original-width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDpWuuDc4c2UhlPUP1GkZ0giCJpFAKVqEeIhE2px1jztzpoJ0TDAM5Uh0IRjJBvJSyhET2OVU5Tui9qA7qGwc3qjs5Ng-VE1jCnSBHOp5fDTQzJy7T80hmfQ-0G_ixiNpOdXXG/s0/tn_signature.jpg" /></a></div><br /><span style="background-color: white; font-family: georgia; font-size: medium;"><br /><br /></span></span></div><p></p><div class="blogger-post-footer">The kitchen journal of a vegan food writer...For the 21st
century we need to learn to cook for ourselves again,
and learning to cook vegan can be a bit intimidating.
I'd like to help with that, from my kitchen to yours.
Bryanna Clark Grogan, author of 8 published vegan cookbooks and The Vegan Feast quarterly cooking newsletter. Moderator of the beginners’ vegetarian forum on vegsource.com.</div>Bryanna Clark Groganhttp://www.blogger.com/profile/13235333928055873948noreply@blogger.com0tag:blogger.com,1999:blog-24141461.post-86322731547762513512020-10-09T17:10:00.007-07:002020-10-13T09:19:07.416-07:00DELICIOUS, TENDER LOW-GLYCEMIC WHOLE GRAIN SPELT, OAT, SORGHUM & BEAN FLOUR PANCAKES<p> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGuIgWWCv1bZCzuO40ym6f8kI8MXcNAAEwTo4_P8ZofCw2GRdpRQgRgLXrV0bwEwQgUiDntry384NB2dXxeEhxS8Ax3PcTlcO6kjwKgrmaWeytDKa5rbqhlxK9MZ9SRMfm1TFA/s907/DSC01428.JPG" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="680" data-original-width="907" height="316" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGuIgWWCv1bZCzuO40ym6f8kI8MXcNAAEwTo4_P8ZofCw2GRdpRQgRgLXrV0bwEwQgUiDntry384NB2dXxeEhxS8Ax3PcTlcO6kjwKgrmaWeytDKa5rbqhlxK9MZ9SRMfm1TFA/w422-h316/DSC01428.JPG" width="422" /></a></p><span style="font-size: medium;"><span style="font-family: georgia;"><b>UPDATE:</b> Last night I noticed that I had mistakenly typed the number of pancakes in the recipe as 14. That should have been <b>24</b>! I have since corrected this mistake in the recipe and also posted a new Nutrition Facts label below the recipe. Sorry for any confusion!<br /><br />Yikes! It's been 5 months since I last blogged! You might have thought that I'd be posting like mad during this pandemic time, when we're pretty much isolating here in the woods. It's not as though I'm not cooking! I cook quite a bit. But I've been mostly revisiting recipes from my own cookbooks and cooking notes, re-discovering (and sometimes improving on) dishes that I developed many years ago. Which has been fun, I must say. But I haven't been inventing new recipes very often, I confess. So, it feels good to post again, with a recipe that I'm quite proud of. <br /><br /></span></span><div><span style="font-family: georgia; font-size: medium;"><span><span>I've been making buckwheat pancakes for weekend breakfasts quite frequently these days. They are delicious <i>(I'll post the recipe another day)</i>, but one day I wanted to try making pancakes more similar to the common white flour pancakes most of us in North America grew up with, but utilizing a combination of some of the healthful whole grain low-glycemic flours that I've been experimenting with lately.<br /><br />The following combination of flours turned out to be a winner! We were so pleasantly surprised with the <b><i>wonderful</i></b> flavor of the pancakes, even without syrup. I don't think I've ever had such tasty pancakes! They are very simple to make-- I hope that you will enjoy them as much as we do.<br /></span></span><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLt6jmtgjlLeESDaovTT7IaemHnWGD6cH0xNk4pku-iDVZYs-RSqmwYP5u4wyDds4cxc2eLcvCk1-i4npCz0Yqr1TC_EVv73ixboJfPcJCwCMIzjv6pbJ-XM7e5Rh6-Iv5-oMH/s907/DSC01429.JPG" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: georgia; font-size: medium;"><img border="0" data-original-height="680" data-original-width="907" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLt6jmtgjlLeESDaovTT7IaemHnWGD6cH0xNk4pku-iDVZYs-RSqmwYP5u4wyDds4cxc2eLcvCk1-i4npCz0Yqr1TC_EVv73ixboJfPcJCwCMIzjv6pbJ-XM7e5Rh6-Iv5-oMH/w424-h318/DSC01429.JPG" width="424" /></span></a></div><span style="font-family: georgia; font-size: medium;"><br /></span><div class="separator" style="clear: both; text-align: center;"><b style="text-align: left;"><a href="https://docs.google.com/document/d/18mF0B6HNhO3hIOzYHGy7u1ygjvQw1V-TNEAqbnRE2I4/"><span style="font-family: georgia; font-size: medium;">Printable Copy</span></a></b></div><p><b><span style="font-size: medium;"><span style="font-family: georgia;">BRYANNA'S DELICIOUS, TENDER LOW-GLYCEMIC WHOLE GRAIN SPELT, OAT, SORGHUM AND BEAN FLOUR PANCAKES<br /></span><span style="font-family: georgia;"><i>Makes about 24 pancakes (</i></span></span></b><i><b><span style="font-size: medium;"><span style="font-family: georgia;">3 to 4-inch size)</span></span></b><b><span style="font-size: medium;"><span style="font-family: georgia;"> </span></span></b></i></p><p><b><span style="font-size: medium;"><span style="font-family: georgia;"><i><span style="background-color: #fcff01;">NOTE: Nutrition facts below recipe</span></i></span></span></b></p><p><b style="font-family: georgia; font-size: large;"><i>DRY MIX:</i></b></p><p><span style="font-size: medium;"><span style="font-family: georgia;"><b><i>Whisk together in a dry mixing bowl:</i></b></span></span></p><p><span style="font-size: medium;"><span style="font-family: georgia;">1 cup whole grain spelt flour<br /></span><span style="font-family: georgia;">1 cup oat flour <br /><i>***(I blend rolled oats in a dry blender to make oat flour.)</i><br /></span><span style="font-family: georgia;">1/2 cup bean flour <br /><i>***(You can use soy, yellow pea, white bean or chana dal flour.)</i><br /></span><span style="font-family: georgia;">1/2 cup sorghum flour <br /><i>***(I blend dry sorghum grains in a dry blender to make sorghum flour.)<br /></i></span><span style="font-family: georgia;">2 tablespoons coconut sugar or equivalent of your favorite sugar sub<br /></span><span style="font-family: georgia;">1 tablespoon baking powder<br /></span><span style="font-family: georgia;">1 teaspoon baking soda<br /></span><span style="font-family: georgia;">1/2 teaspoon salt</span></span></p><p><b><span style="font-size: medium;"><span style="font-family: georgia;">WET MIX:<br /></span><span style="font-family: georgia;"><i>Combine in a 4-cup pitcher:</i></span></span></b></p><p><span style="font-size: medium;"><span style="font-family: georgia;">6 tablespoons water<br /></span><span style="font-family: georgia;">2 tablespoons ground flax (brown or golden)</span></span></p><p><span style="font-family: georgia; font-size: medium;"><b><i>After 10 minutes, add and whisk:</i></b></span></p><p><span style="font-size: medium;"><span style="font-family: georgia;">1 cup soy milk or plain hemp milk<br /></span><span style="font-family: georgia;">1 1/2 cup water<br /></span><span style="font-family: georgia;">2 tablespoons oil<br /></span><span style="font-family: georgia;">2 tablespoons lemon juice or apple cider vinegar<br /></span><span style="font-family: georgia;">2 teaspoons vanilla extract<br /><br /></span><span style="font-family: georgia;"><b>METHOD:</b></span></span></p><p><span style="font-family: georgia; font-size: medium;">Add the Wet Mix to the bowl with the Dry Mix. Combine briefly with a large spoon, medium-sized whisk or a Danish dough whisk.</span></p><p><span style="font-size: medium;"><span style="font-family: georgia;">Cook as for any pancakes-- I make them about 3 inches across. I like to use my old rectangular electric skillet at 400°F (205</span><span style="font-family: georgia;">°C)</span><span style="font-family: georgia;">. It will cook 5 to 6 pancakes at a time just perfectly. But a well-seasoned cast iron skillet or griddle over medium heat <i>(heat up for about 10 minutes before cooking)</i> is excellent, as well. Either way, wipe the pan with a bit of oil before heating. Cook the pancakes for about 3 minutes on the first side and about 2 minutes on the second side. Serve immediately with your favorite toppings.</span></span></p><p><span style="font-family: georgia; font-size: medium;"><b><i>NOTE:</i></b> For a low-glycemic syrup, I use low-sugar jam mixed with some water to make a syrup.<br /><br /><span id="docs-internal-guid-8618e8b5-7fff-d5f2-8982-e91f5a7156ba"><span style="font-family: Georgia; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">© 2020 Bryanna Clark Grogan. All Rights Reserved.</span></span></span></p><p></p><div class="separator" style="clear: both; text-align: center;"><span style="font-family: georgia; font-size: medium; margin-left: 1em; margin-right: 1em;"><table class="comp nutrition-label" id="nutrition-label_1-2" style="background: rgb(255, 255, 255); border-radius: 0px; border-spacing: 0px; border: 1px solid rgb(218, 218, 218); box-sizing: inherit; color: #212121; float: none; font-family: "Montserrat SemiBold", HelveticaNeueBold, HelveticaNeue-Bold, "Helvetica Neue Bold", HelveticaBold, Helvetica-Bold, "Helvetica Bold", HelveticaNeue, "Helvetica Neue", Helvetica, Arial, sans-serif; margin: 1rem auto 0px; max-width: 320px; padding: 10px; vertical-align: baseline; width: auto;"><thead style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; margin: 0px; padding: 0.5rem 0px 0px; text-align: left; vertical-align: bottom;">Nutrition Facts</th></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-weight: 400; margin: 0px; padding: 0px; text-align: left; vertical-align: bottom;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Serving size:</span> 1 pancake</th></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-weight: 400; margin: 0px; padding: 0px 0px 5px; text-align: left; vertical-align: bottom;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Servings:</span> 24</th></tr></thead><tbody style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 0px; border-image: initial; border-left: none; border-right: none; border-top: 5px solid rgb(218, 218, 218); box-sizing: inherit; font-family: helvetica; font-weight: 700; line-height: 22px; margin: 0px; padding: 0px; vertical-align: top;">Amount per serving</td><td style="background: 0px 0px; border-bottom: 0px; border-image: initial; border-left: none; border-right: none; border-top: 5px solid rgb(218, 218, 218); box-sizing: inherit; font-family: helvetica; font-weight: 700; line-height: 22px; margin: 0px; padding: 0px; text-align: right; vertical-align: top;"> </td></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px 0.2rem; vertical-align: top;">Calories</td><td style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px 0.2rem; text-align: right; vertical-align: top;">51</td></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="right" colspan="2" style="background: 0px 0px; border-bottom: 1px solid rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: 1px solid rgb(218, 218, 218); box-sizing: inherit; font-family: helvetica; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">% Daily Value*</td></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Total Fat</span> 1.9g</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">2%</td></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="single-padding" style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; line-height: 22px; margin: 0px; padding: 2px 0px 2px 10px; vertical-align: top;">Saturated Fat 0.3g</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">1%</td></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Cholesterol</span> 0mg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">0%</td></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Sodium</span> 109mg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">5%</td></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Total Carbohydrate</span> 6.7g</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">2%</td></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="single-padding" style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; line-height: 22px; margin: 0px; padding: 2px 0px 2px 10px; vertical-align: top;">Dietary Fiber 0.9g</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">3%</td></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="single-padding" style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; line-height: 22px; margin: 0px; padding: 2px 0px 2px 10px; vertical-align: top;">Total Sugars 1.5g</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;"> </td></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Protein</span> 2.1g</td><td style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;"> </td></tr></tbody><tfoot style="background: 0px 0px; border-bottom: none; border-image: initial; border-left: 0px; border-right: 0px; border-top: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: 5px solid rgb(218, 218, 218); box-sizing: inherit; color: #434343; font-family: helvetica; line-height: 22px; margin: 0px; padding: 5px 0px 2px; vertical-align: top;">Vitamin D 0mcg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: 5px solid rgb(218, 218, 218); box-sizing: inherit; color: #434343; font-family: helvetica; line-height: 22px; margin: 0px; padding: 5px 0px 2px; text-align: right; vertical-align: top;">0%</td></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;">Calcium 37mg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">3%</td></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;">Iron 1mg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">4%</td></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;">Potassium 143mg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">3%</td></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><em style="background: 0px 0px; border: 0px; box-sizing: inherit; display: block; line-height: 18px; margin: 0px; padding: 8px 0px; vertical-align: baseline;">*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. <a href="https://www.verywellfit.com/what-does-based-on-a-2000-calorie-diet-mean-4099137" style="background: 0px 0px; box-sizing: inherit; color: #401e47; margin: 0px; outline: 0px; padding: 0px; transition: color 0.15s ease-out 0s; vertical-align: baseline;" target="_blank">2,000 calorie a day</a> is used for general nutrition advice.</em></td></tr><tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="background: 0px 0px; border: none; box-sizing: inherit; color: #434343; font-family: helvetica; line-height: 22px; margin: 0px; padding: 8px 0px 2px; vertical-align: top;"><span class="analyzed-by" style="background: 0px 0px; border: 0px; box-sizing: inherit; color: #646464; margin: 0px; padding: 0px; vertical-align: baseline;">Recipe analyzed by </span><img class="nutrition-label-image" src="https://www.verywellfit.com/static/4.176.0/image/logo-nutrition-label.png" style="background: 0px 0px; border: 0px; box-sizing: inherit; height: auto; margin: 0px; max-width: 100%; padding: 0px; vertical-align: middle; width: 75px;" /></td></tr></tfoot></table><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG0UyPmslJIFZF3hDo0srFrVPhx-Mg93nlKHx7tT4aStMcTleZ63ZNEIfw8jNf861jlN0ejv0097bWcpuLYqpaqOkROLOMaXJd0h0uEkNziRcMfLufHbhvhyfdZEenQyHWlrcj/s907/DSC01430.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="680" data-original-width="907" height="336" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG0UyPmslJIFZF3hDo0srFrVPhx-Mg93nlKHx7tT4aStMcTleZ63ZNEIfw8jNf861jlN0ejv0097bWcpuLYqpaqOkROLOMaXJd0h0uEkNziRcMfLufHbhvhyfdZEenQyHWlrcj/w448-h336/DSC01430.JPG" width="448" /></a></span></div><span style="font-family: georgia; font-size: medium;"><br /><span>Enjoy!<br /><br /></span></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq8gWiyCn_a1GVj910O0eM1_MHMDmmbitgoMtCXm08pSyzTWaU-cGN3v7abZ3fZCZpU2wRvR5vcjRT5f2_L7M4yOiYYtBSjUl-lz0CqvQGfr_3pD_l2ITsVACEB1vxGGj00HJI/s200/tn_signature.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="76" data-original-width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq8gWiyCn_a1GVj910O0eM1_MHMDmmbitgoMtCXm08pSyzTWaU-cGN3v7abZ3fZCZpU2wRvR5vcjRT5f2_L7M4yOiYYtBSjUl-lz0CqvQGfr_3pD_l2ITsVACEB1vxGGj00HJI/s0/tn_signature.jpg" /></a></div><br /><p></p><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div class="blogger-post-footer">The kitchen journal of a vegan food writer...For the 21st
century we need to learn to cook for ourselves again,
and learning to cook vegan can be a bit intimidating.
I'd like to help with that, from my kitchen to yours.
Bryanna Clark Grogan, author of 8 published vegan cookbooks and The Vegan Feast quarterly cooking newsletter. Moderator of the beginners’ vegetarian forum on vegsource.com.</div>Bryanna Clark Groganhttp://www.blogger.com/profile/13235333928055873948noreply@blogger.com3tag:blogger.com,1999:blog-24141461.post-48176177689555099822020-04-28T18:08:00.000-07:002020-04-28T18:18:04.683-07:00A NATURALLY VEGAN RECIPE-- SIMPLE BUT DELICIOUSLY SPICY CHICKPEA & TOMATO SOUP/STEW<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJBAC5nP7pO4xhby5bclSCgjikLiaQIEfhSjgh6OfkWRfQBLynORLHqVsnfXI3ZtPjCSOzZua-_b09hECRRL4qXyogbIr3Ks-2_UAKUTX97JZM-DfAJ7no9qeUTyHFE4kWvNiA/s1600/Turkish+chickpea+soup+4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="680" data-original-width="907" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJBAC5nP7pO4xhby5bclSCgjikLiaQIEfhSjgh6OfkWRfQBLynORLHqVsnfXI3ZtPjCSOzZua-_b09hECRRL4qXyogbIr3Ks-2_UAKUTX97JZM-DfAJ7no9qeUTyHFE4kWvNiA/s400/Turkish+chickpea+soup+4.JPG" width="400" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Yesterday I needed to make a quick soup for lunch, but couldn't decide on any of my own recipes. Flipping through various cookbooks for ideas, I ran across a recipe in Deborah Madison's tome, </span><span style="font-family: "georgia" , "times new roman" , serif;">"Vegetarian Cooking for Everyone", for a Tunisian chickpea soup called "Leblebi". It sounded simple, tasty and nourishing, with ingredients that I had in the house.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><br />Of course, I couldn't resist checking out a few other cookbooks, and found that there are various versions of this dish across the Middle East, some of which are more like a stew. So I wrote down the basic ingredients and the spices and herbs that appealed to me.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">BTW-- if you don't have any of the Harissa I call for (it's a very hot North African red pepper paste-- see picture below for the brand I see most often where I live and which I use) there are many homemade recipes and commercial brands available online. And <a href="https://thestonesoup.com/blog/substitutes-harissa-paste/">here is a link</a> to an article about possible substitutes.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">So, without further ado, here is my version of the </span><span style="font-family: "georgia" , "times new roman" , serif;">Turkish version (called Zetinyagli Nohut Yemegi) of this deliciously simple spicy chickpea a</span><span style="font-family: "georgia" , "times new roman" , serif;">nd tomato stew or soup. I can't think of a more satisfying meal (and my husband loved it, too)!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><a href="https://docs.google.com/document/d/16i8ayG74YxQvt3a0dHk9-6FAfvHtiH4dmJ5c8gGn8fI/">Printable Recipe</a></b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b>BRYANNA'S VERSION OF SPICY TURKISH CHICKPEA & TOMATO SOUP OR STEW (</b></span><span style="font-family: "georgia" , "times new roman" , serif;"><b>Zetinyagli Nohut Yemegi)</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Serves 4 to 6, depending on appetites</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b>STEP #1:</b><br />2 cups dried chickpeas (garbanzo beans)-- I don't soak them.<br />6 cups light vegetarian broth</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">1 small onion, peeled and left whole</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">1/2 tsp. salt</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Place all of the ingredients in the insert of your Instant Pot, lock the lid and push the steam release handle toward the back, into "sealing" position. Set on "Manual" for 30 minutes. When the float valve sinks down all the way, open the pot, carefully remove the onion and discard it. <br />(<i><b>If you use a stovetop pressure cooker, </b>follow the directions for your pot and cook for 30 minutes. Then let the pressure come down. <b>If you cook them in a pot on the stove,</b> bring to a boil, turn down to a simmer, remove any foam, and simmer for about 1 1/2 hours. )</i></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b>STEP#2:</b><br />1 T. olive oil</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">4 fair-sized cloves of garlic, minced </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">1 medium onion, chopped</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">2 bay leaves</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">1 tsp. ground cumin </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><i>(It's best if you can grind cumin seed in a little electric spice mill just before using)</i></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">1/2 cup to 1 cup fresh or canned diced or crushed tomatoes</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">1-2 T. harissa (see above for info and subs, if necessary)-- according to your tolerance for hot stuff!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">In a small skillet over medium-high heat, saute the garlic and onion until they begin to turn golden. Add the bay leaves and cumin, and then the tomatoes. Stir-cook for a couple of minutes, then add cooked chickpeas and broth. Simmer for 30 minutes.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b>STEP#3:</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Taste for seasoning, adding salt if needed, and more harissa (or sub), if you like. If it's too "stew-like" for you, add another cup or so of vegetarian broth.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><i>Other additions, according to your taste:</i></b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">lemon or lime juice</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">chopped parsley</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">chili flakes</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">chopped green onions or chives</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b>To serve with this dish:</b></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Pita or other flatbread (toasted or not)</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">or<br />your favorite crusty bread, in chunks</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">ENJOY!</span></div>
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<div class="blogger-post-footer">The kitchen journal of a vegan food writer...For the 21st
century we need to learn to cook for ourselves again,
and learning to cook vegan can be a bit intimidating.
I'd like to help with that, from my kitchen to yours.
Bryanna Clark Grogan, author of 8 published vegan cookbooks and The Vegan Feast quarterly cooking newsletter. Moderator of the beginners’ vegetarian forum on vegsource.com.</div>Bryanna Clark Groganhttp://www.blogger.com/profile/13235333928055873948noreply@blogger.com2tag:blogger.com,1999:blog-24141461.post-42789729043613543552020-03-27T20:35:00.003-07:002020-09-30T13:09:46.654-07:00BE READY FOR EMERGENCIES WITH VEGAN PANTRY, FRIDGE & FREEZER STAPLES<br />
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<b><a href="https://drive.google.com/open?id=19ELHeZQxEFy9R7-KMAsOINUJKcFl6CAfbZssqiQewSA">PRINTABLE LIST</a></b><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><b>There's no need to hoard food in an emergency situation. And there's also no need to purchase everything on this list!</b> </span><span style="font-family: "georgia" , "times new roman" , serif;">I live on an island in the country, so I keep more in my pantry than I probably would if I lived in a city. </span><span style="font-family: "georgia" , "times new roman" , serif;">Buy only what you like, need and expect that you can use up. If there are things on the list that you don't like, substitute what you do like. Keep a shopping list going while you isolate, adding to the list goods that you need to replace when you can make a foray to the stores. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b><br />If you have some vegan staples in your freezer, refrigerator, pantry shelves, kitchen cupboards, or even in a closet, you'll be fine.</b> While we still have the privilege of going to a grocery store these days, even with restrictions, it might be helpful to make a list of what you have on hand and another list of what you may need to add to your next shopping list. <br /><br />I made a few lists myself. I must admit that my lists might be longer than yours because 1.) I cook from scratch most of the time; 2.) I live on an island and can't just run to the store whenever I need something (though our little local general store has a pretty good selection!); and 3.) we like variety, but live on a fairly strict budget.<br /><br />A friend asked me to share my lists with you, so I went into the pantry and peered into kitchen drawers with pen and notebook one morning, scribbling down names of beans, grains, flours, flours, condiments, etc., and then peered into the refrigerator and the (fortunately newly-defrosted!) freezer to list cold storage items. <br /><br /><b>Obviously, you don't need to have everything that I suggest.</b> We all have our own likes and dislikes, allergies, etc. We shouldn't have items that we aren't sure we will use, especially if space is an issue-- and we want to avoid waste, too. We should carefully store leftovers and use them in the next day or two. This is a good time to practice old-fashioned frugality!<br /><br /><b><i>I am well-aware of the fact that those of us who can have full pantries, cupboards, fridges and freezers are privileged</i></b>-- even seniors like my husband and I, who live on a pretty low income. People in our position can still afford to donate some dried, canned, packaged and/or jarred foodstuffs to organizations who help feed those who are struggling.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">****************************************************************<br />So, here we go!<br /><br /><b>LIST #1: VEGAN PANTRY ITEMS</b><br />It's a good idea to store the following items in glass jars (which you can often find at thrift stores, or you can reuse cleaned and dried jars from storebought items), or in metal containers with lids, or rigid heavy-duty plastic boxes or containers with tight lids, so that pests don't get into them.<br /> </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"> </span><b style="background-color: #f6b26b; font-family: georgia, "times new roman", serif;">BEANS & LENTILS!</b><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">Dried legumes (beans, lentils, dried peas, dal, etc.) are essential for vegans, providing excellent protein, fiber and other nutrients, as well as tasty comfort food! It's handy to have some canned beans on hand, but I prefer to rely on dried legumes. They are cheap, and they last a long time when stored properly. </span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><b>1 pound of dried beans</b> <b>makes up to 6 cups of beans</b>! 1 cup of dried beans makes up to 3 cups of cooked beans. Dried beans are always available in grocery stores and bulk buying stores-- even in dollar stores.</span><br /><br />
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<b><span style="font-family: "georgia" , "times new roman" , serif;">Here are beans and other dried legumes that I always have on hand:</span></b><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">pinto beans</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">small red beans</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">kidney beans</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Great Northern beans (or other small white beans)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Black beans<br />chickpeas</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">blackeyed peas</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">yellow split peas</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">green split peas</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">whole yellow dried peas</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">green or brown lentils<br />Gigante beans (large lima beans), if I can find some!<br />soybeans, to make my own soymilk</span><br />
<span style="background-color: #f9cb9c;"><span style="font-family: "georgia" , "times new roman" , serif;"><b><br /></b></span></span>
<span style="background-color: #f9cb9c;"><span style="font-family: "georgia" , "times new roman" , serif;"><b>***In addition, you might like to have some Indian pulses and dal on hand.</b> The following article is a good place to start: </span><span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://indiaphile.info/guide-indian-lentils/">https://indiaphile.info/guide-indian-lentils/</a>. And there are many, many excellent blogs and pages online to consult for making Indian pulse dishes-- just Google "</span><span style="font-family: "georgia" , "times new roman" , serif;">vegan Indian food blogs"</span></span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: #f9cb9c;">.</span><span style="background-color: #f9cb9c;"> </span></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><br /><span style="background-color: #ffd966;"><b>PS:</b> You'll find many delicious bean and pulse dishes on my <a href="http://veganfeastkitchen.blogspot.com/p/recipe-links.html">Recipe Links page</a>. Scroll down to "</span></span><span style="background-color: #ffd966; font-family: "georgia" , "times new roman" , serif; font-size: 18px;">BEAN AND LENTIL (LEGUME) DISHES". </span><b style="background-color: #ffd966; font-family: georgia, "times new roman", serif; font-size: 18px;"> </b><span style="background-color: #ffd966; font-family: "georgia" , "times new roman" , serif; font-size: 18px;">The picture below is of my <a href="http://veganfeastkitchen.blogspot.ca/2015/11/spicy-vegan-basque-chickpea-sausage-stew.html">Spicy Vegan Basque Chickpea & Sausage Stew</a>.</span><div><br /></div><div>
<b style="background-color: #ffd966; font-family: georgia, "times new roman", serif; font-size: 18px;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMx7UJ8chSmoEAKnTt6Uo4cT4SqMO_863EnsaTZ7_d6e3GiQQ99zqtS88hWKzNrwy7UTmETP-pYXhgAYqoRQMAC2PWhmBkv-KUSw0D8r1QH3fLhfQphfAIrztXkHZh5hLQyOEA/" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="300" data-original-width="400" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMx7UJ8chSmoEAKnTt6Uo4cT4SqMO_863EnsaTZ7_d6e3GiQQ99zqtS88hWKzNrwy7UTmETP-pYXhgAYqoRQMAC2PWhmBkv-KUSw0D8r1QH3fLhfQphfAIrztXkHZh5hLQyOEA/w400-h300/Basque+Chickpea+stew.JPG" width="400" /></a></div><br /></b><b style="background-color: #f6b26b;">SOME VARIED </b><b style="background-color: #f6b26b; font-family: georgia, "times new roman", serif;">SHELF-STABLE VEGAN PROTEIN SOURCES</b><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">nutritional yeast flakes<br />sprouted grain breads (<a href="https://veganfeastkitchen.blogspot.com/2015/01/my-recipe-for-sprouted-wheat-bread-with.html">See my recipe for making your own at home.</a>)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">textured soy protein (TVP)-- granules, chunks or slices that can be rehydrated in broth.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /><a href="http://veganfeastkitchen.blogspot.com/2016/09/my-new-basic-homemade-vegan-burger.html">Here's my recipe for making </a></span><span style="font-family: "georgia" , "times new roman" , serif;"><a href="http://veganfeastkitchen.blogspot.com/2016/09/my-new-basic-homemade-vegan-burger.html">burgers, burger crumbles or "meatballs" with TVP</a>. And h</span><span style="font-family: "georgia" , "times new roman" , serif;">ere's </span><a href="http://veganfeastkitchen.blogspot.com/2019/08/my-saucy-neatballs-recipe-easy.html" style="font-family: georgia, "times new roman", serif;">another vegan "meatball" recipe</a><span style="font-family: "georgia" , "times new roman" , serif;"> made with TVP that can be made in quantity and frozen. (They are purposely dry, so that you can cook them in a sauce or broth, where they "plump up" nicely.) </span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://www.butlerfoods.com/wheretobuy.html">Butler Soy Curls</a> </span><span style="font-family: "georgia" , "times new roman" , serif;">(Used instead of meat or chicken. I rehydrate Soy Curls in a hot vegan broth before using.) </span></span><a href="http://veganfeastkitchen.blogspot.ca/2008/01/fresh-pineapple-noodle-stirfry-and.html" style="font-family: georgia, "times new roman", serif;">List of Soy Curls Recipes and Soy Curls Info</a><span style="font-family: "georgia" , "times new roman" , serif;"><br /><br />Mori-Nu Silken Tofu in asceptic (UHT) boxes (firm, medium-firm, and extra-firm)<br /><i>(Unfortunately not available in Canada anymore!)<br /><br /><a href="http://veganfeastkitchen.blogspot.com/2014/06/some-original-vegan-tofu-tempeh-and.html">Here are some tofu, tempeh, and simple seitan recipes I developed for Alive magazine.</a></i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">soymilk or other vegan milks </span><span style="font-family: "georgia" , "times new roman" , serif;">in</span><span style="font-family: "georgia" , "times new roman" , serif;"> 1 quart or 1 Litre asceptic or UHT (ultra heat treated) boxes. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">"<i>How long does unopened shelf-stable soy milk last at room temperature? Properly stored, unopened shelf-stable soy milk will generally stay at best quality for about 3 to 4 weeks after the date on the package when stored at room </i></span><i font-family:="" georgia="" new="" quot="" roman="" serif="" times="">temperature."</i><i font-family:="" georgia="" new="" quot="" roman="" serif="" times=""> </i><br />
<span style="font-family: "georgia" , "times new roman" , serif;">From <a href="https://www.stilltasty.com/Fooditems/index/19077">https://www.stilltasty.com/Fooditems/index/19077</a></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">(NOTE: Soymilk contains far more protein than almost all other plant-based milks, except pea milk-- see </span><a href="https://www.livekindly.co/which-vegan-milk-has-the-most-protein/" style="font-family: "Times New Roman";"><span style="font-family: "georgia" , "times new roman" , serif;">https://www.livekindly.co/which-vegan-milk-has-the-most-protein/</span></a><span style="font-family: "georgia" , "times new roman" , serif;">)</span></span><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b>One more:</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Vital Wheat Gluten: </span><i style="font-family: Georgia, "Times New Roman", serif;"><b>This is what you need to make seitan or "wheat meat".</b> Do not make the mistake of buying something called "Gluten flour". It sometimes is the same as vital wheat gluten, but sometimes it is gluten flour mixed with ordinary wheat flour.)</i><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><b>NOTE</b>: Most vegans make use of tofu and seitan (made from high-protein vital wheat gluten), as well as beans and grains, but there are many more vegan sources of protein. Here's a good link: </span><span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://www.jessicagavin.com/vegan-protein-sources/">https://www.jessicagavin.com/vegan-protein-sources/</a> </span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="background-color: #ffe599;"><br /></b></span> <b style="background-color: #ffe599; font-family: georgia, "times new roman", serif;">WHOLE GRAINS</b><br />
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<b style="background-color: #ffe599; font-family: georgia, "times new roman", serif;">To go along with your vegan proteins, for breakfast, or to add to soups, some of the best staples are whole grains, which are generally inexpensive. Here is a list of the ones I keep in my pantry:</b><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /><b>Must-Haves:</b><br />rolled oats <i>(These are the most versatile, but you may prefer quick oats or Scotch oats for a hot cereal. All can be ground into flour in a dry blender.)</i><br />cornmeal; corn grits; Italian polenta</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">bulgur wheat <i>(medium is the most versatil</i></span><i style="font-family: georgia, "times new roman", serif;">e)</i><br />
<span style="font-family: "georgia" , "times new roman" , serif;">pearl barley, which is quick-cooking, and/or pot barley, which takes longer </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><i>(Barley is great in soups and can be ground into a flour in your blender.)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /><b><i>Various kinds of rice are a must in my house:</i></b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">converted (parboiled) rice, (</span><a href="https://healthyeating.sfgate.com/benefits-parboiled-rice-7618.html" style="font-family: georgia, "times new roman", serif;">Here's an article about the health benefits of converted rice</a><span style="font-family: "georgia" , "times new roman" , serif;">.)</span><br /><span style="font-family: "georgia" , "times new roman" , serif;">Basmati rice (you may be able to find a converted variety, as well, which is very good.)</span><br /><span style="font-family: "georgia" , "times new roman" , serif;">Brown rice-- short grain, long grain, Jasmine and Basmati</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span><b style="font-family: georgia, "times new roman", serif;">A few more specialty rice varieties for the gourmet in you:</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;"><b><br /></b>If you like making risotto, you'll need some Arborio rice or </span><span style="border: 0px; box-sizing: border-box; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: "georgia" , "times new roman" , serif;">Carnaroli rice</span></span><br /><span style="font-family: "georgia" , "times new roman" , serif;">Jasmine rice-- a fragrant white long-grain Thai variety</span><br /><span style="font-family: "georgia" , "times new roman" , serif;">Red rice </span><span style="font-family: "georgia" , "times new roman" , serif;">(See <a href="https://food.ndtv.com/news/healthy-rice-here-s-a-complete-guide-to-red-rice-benefits-recipes-and-more-2161315">https://food.ndtv.com/news/healthy-rice-here-s-a-complete-guide-to-red-rice-benefits-recipes-and-more-2161315</a> for all the varieties of this healthful rice.)</span><br /><span style="font-family: "georgia" , "times new roman" , serif;">Black rice--<i>"</i></span><span style="font-family: "pt serif" , "times" , "georgia" , serif; font-size: 18px;"><i>There are various varieties and names for this medium-grain rice, including forbidden rice, Thai black rice, Nerone black rice and Venere black rice. All are high in fibre and have a mild, nutty taste. The grains are very high in antioxidants, containing as much or more than the levels found in blueberries..." </i>From:<i> </i></span><a href="https://www.foodrepublic.com/2017/03/15/all-types-of-rice/"><span style="font-family: "georgia" , "times new roman" , serif;">https://www.foodrepublic.com/2017/03/15/all-types-of-rice/</span></a><br /><span style="font-family: "georgia" , "times new roman" , serif;">Japanese short-grain glutinous rice or sweet rice, or "Sushi rice" </span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">Thai or Chinese glutinous rice or "Thai sticky rice"</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b>Other grain possibilities: </b><br /><b style="font-style: italic;">(P.S: you can easily grind any of these 3 into flour in a dry blender.)</b><br /><br />millet</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">buckwheat<br />masa harina (special fine cornmeal for making tortillas) </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">quinoa <i>(I just keep the white variety most of the time, but red and black versions are available.)</i> </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b><i>Note:</i></b> Quinoa (technically a seed) is expensive, but is very nutritious and high in protein. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">I like to cook it 1/2 & 1/2 with medium bulgur wheat. <i>(1 cup of each with 3 cups of vegan broth-- bring to a boil, turn down to Low, cover and cook for 20 minutes. Leftovers can be frozen in portions for future meals.)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /><b><i>For extra nutrition and fiber</i></b>, you might like to keep the following for adding to hot cereals, muffins, etc.:</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">oat bran</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">wheat bran</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">wheat germ</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><i style="font-weight: bold;">If you like to make your own flour and have a home flour mill or heavy-duty blender for grinding, stock up on:</i><br />whole hard wheat kernels</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">spelt kernels</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"> </span><b style="background-color: orange; font-family: georgia, "times new roman", serif;">PASTA</b><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b><i>Pasta made with Durham Semolina (whether it is whole grain or not) is not only vegan (no eggs!), but is high in protein.</i></b> It is essential in our household!</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1 cup of cooked durham semolina pasta contains 6 to 7 grams protein and 2 grams of fiber. So, if your main dish consists of 2 cups cooked durham semolina pasta mixed with vegetables and a light sauce, you have an inexpensive and protein-rich full-meal-deal.<br /><br />See <a href="https://www.seriouseats.com/pasta-shape-glossary">https://www.seriouseats.com/pasta-shape-glossary</a> for the most comprehensive photo gallery of Italian dried pasta shapes I've ever seen! Pick your faves and always keep a few packages in your pantry for quick vegan meals. Here is the proper way to cook dry Italian pasta: </span><a href="https://www.livestrong.com/article/554257-how-to-cook-durum-wheat-semolina-pasta/"><span style="font-family: "georgia" , "times new roman" , serif;">https://www.livestrong.com/article/554257-how-to-cook-durum-wheat-semolina-pasta/</span></a><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><b>And, by the way:</b> <i>"The way the carbohydrates and protein in pasta are bound means that pasta has a lower glycemic index, or GI, meaning it is digested more slowly than other refined carbohydrates, according to researchers at the University of Sydney and the University of Toronto. Therefore, it might keep you full and release blood sugar (glucose) into your body more gradually, which could help with weight loss. Cold pasta is also a source of resistant starch, which may also help you lose weight." </i>From </span><span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://www.consumerreports.org/pasta-noodles/is-pasta-healthy/">https://www.consumerreports.org/pasta-noodles/is-pasta-healthy/</a></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><b>What about Asian noodles? </b>By all means, if you are a fan, keep some dried Asian noodles on hand for quick and tasty meals, especially when mixed with stir-fried vegetables and some vegan protein, such as grilled or fried tofu. But not all are winners in the nutrition department. Read this article for the characteristics, uses, and nutrition facts for 6 types of Asian noodles:<br /><a href="https://www.berkeleywellness.com/healthy-eating/food/article/6-asian-noodles-try">https://www.berkeleywellness.com/healthy-eating/food/article/6-asian-noodles-try</a></span><br />
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<b style="background-color: #b6d7a8;">NUTS & SEEDS</b><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">Nuts and seeds are very nutritious-- full of protein, fiber and healthy fats. But they can be expensive. Vegans should have a few varieties of nuts & seeds in the freezer and eat a couple of tablespoons a day, if possible. (Those 2 tablespoons can be mixed in with other foods, or used in recipes.) <br /><br />If money is tight, your best bet is to look for bargains in bulk buy stores, big box stores, co-op stores, discount stores and even dollar stores, and then store your purchases in jars in your refrigerator or freezer. Here is a good article on the pluses and minuses, and the dollars and cents of nuts and seeds! <a href="http://sweetspotnutrition.ca/cost-nuts-seeds/">http://sweetspotnutrition.ca/cost-nuts-seeds/</a><br /><br />Here is one quote:</span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;"> <i>"<strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Enjoy peanuts and sunflower seeds if you like them.</strong> I think people tend to look down on them because they’re commonly available and typically less expensive (under a dollar per 100g at nearly every store I checked). But <a href="https://www.health.harvard.edu/blog/peanuts-linked-heart-longevity-benefits-pricey-nuts-201503057777" rel="noopener" style="-webkit-font-smoothing: antialiased; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" target="_blank"><span style="color: blue;">peanuts have been linked to the same heart and longevity benefits as pricer nuts</span></a><span style="color: #274e13;"> </span>and<span style="color: #274e13;"> </span><a href="http://www.todaysdietitian.com/newarchives/0316p22.shtml" rel="noopener" style="-webkit-font-smoothing: antialiased; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" target="_blank">sunflower seeds are a good source of antioxidants like vitamin E and selenium</a>. <span style="background-color: hite;">They’re a veritable heart health bargain.</span></i><span style="background-color: hite;">"</span></span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /><span style="font-family: "georgia" , "times new roman" , serif;"><b>I always keep the following in my refrigerator or freezer-- most are reasonably affordable:</b><br />peanuts<br />walnuts</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">pecans</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">shelled raw sunflower seeds</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">shelled raw pumpkin seeds</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">sesame seeds</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">poppy seeds</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">flax seeds (brown and golden)-- <i>1 T. ground mixed with 3 T. water makes a great egg sub in baking.</i></span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;"><i><b>Other options:</b></i></span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">chia seeds<br />almonds<br /><br /><b><i>I wrote this blog post on replacing expensive nuts, and nuts that are not eco-friendly (or not animal-friendly): </i></b></span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;"><a href="http://veganfeastkitchen.blogspot.com/2018/01/how-to-replace-expensive-sometimes.html">http://veganfeastkitchen.blogspot.com/2018/01/how-to-replace-expensive-sometimes.html</a></span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span>
<span style="font-family: "georgia" , "times new roman" , serif;">So, how can you make rich-tasting, creamy vegan dishes even on a tight budget and while trying your best to avoid humanitarian and ecological pitfalls? </span><span style="font-family: "georgia" , "times new roman" , serif;">Peanuts and seeds! They are inexpensive, easy to find, grown in North America, and chock full of nutrition and good fats. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;"><b>My three staples, often used in combination, to replace nuts (especially cashews) in cooking are:</b></span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">raw hulled white sesame seeds</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">shelled raw sunflower seeds</span><span style="font-family: "georgia" , "times new roman" , serif;"><br />unsalted dry-roasted peanuts</span></span><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;"><b>Nut and seed butters,</b> such as peanut butter, </span></span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">and tahini, are also staples that can be stored for quite a long time and I always have them in my kitchen. </span><i style="font-family: georgia, "times new roman", serif;">(Yes, I know that peanuts are actually legumes, but they are used like nuts!)</i><span style="font-family: "georgia" , "times new roman" , serif;"> </span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">Besides peanut butter sandwiches, peanut butter can be used in delicious spicy vegan West African stews and soups.<i> (Just Google it and lots of recipes will come up. If necessary, you can substitute non-dairy milks for the dairy version, vegan broth for the other kind, and seitan strips or Soy Curls</i></span></span><span style="font-family: "georgia" , "times new roman" , serif;"><i>™ instead of meat or chicken.)</i> (PS: I rehydrate Soy Curls in a hot vegan broth before using.)</span><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;">Tahini (sesame seed paste) is, of course, used in hummus, but also in Middle Eastern sauces and in salad dressings. See this link for lots of </span><span style="font-family: "georgia" , "times new roman" , serif;">ideas:</span><span style="font-family: "georgia" , "times new roman" , serif;"> </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://www.cookingchanneltv.com/devour/2013/08/25-ways-to-use-tahini">https://www.cookingchanneltv.com/devour/2013/08/25-ways-to-use-tahini</a> <i>(The list is not for vegans only, but you can ignore the non-vegan recipes [or "veganize" them!] and there will still be plenty to tempt you.)</i></span><br />
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<b style="background-color: #f1c232; font-family: georgia, "times new roman", serif;">FLOURS & STARCHES:</b><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;">unbleached white flour</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">whole wheat flour</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">spelt flour (both whole grain and "white" or "light")<br /><i>(You may also want to have some ordinary cake flour, pastry flour and bread flour.)</i><br />chickpea flour (high protein and GF)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">yellow pea flour </span><span style="font-family: "georgia" , "times new roman" , serif;">(high protein and GF)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">potato flour (GF) (NOT to be confused with potato starch!)<br />coconut flour (use carefully-- it absorbs liquid quickly)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><i style="font-weight: bold;">As I mentioned above, you can grind some of your own flours from other nutritious and inexpensive grains, such as oats, millet, buckwheat, and sorghum, as well as quinoa (more expensive) (all GF), and from seeds, in a good blender, which will save both money and freshness. </i><br />For those of you who need to eat a gluten-free diet, or a low-glycemic diet (or both), you don't have to depend on starchy white GF flour mixes. I bake muffins, cakes and quick breads with a combination of 2/3rds oat flour and 1/3 chickpea flour, with good results.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b><span style="background-color: #fff2cc;">Starches (GF) for thickening:</span></b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">cornstarch</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">tapioca starch <i>(Note: If you are diabetic, note that this is very high-glycemic)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">wheat starch</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">arrowroot flour</span><span style="font-family: "georgia" , "times new roman" , serif;"></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">potato starch (NOT to be confused with potato flour! Potato starch, BTW, contains <i>resistant starch</i>, which can help lower blood sugar, but potato starch does not. See:<br /><a href="https://www.healthline.com/nutrition/resistant-starch-101">https://www.healthline.com/nutrition/resistant-starch-101</a> )</span><br />
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<b><span style="background-color: #f4cccc;">CANNED, JARRED & PACKAGED STAPLES</span></b><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b><i><br /></i></b></span><span style="font-family: "georgia" , "times new roman" , serif;">instant baking yeast</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">baking powder</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">baking soda</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">salt <i>(table salt and kosher salt)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">guar gum and/or xanthan gum</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">agar agar powder</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">powdered egg replacer (Orgran "No-Egg" or Ener-G Egg Replacer)<br />(Here's <a href="https://veganfeastkitchen.blogspot.com/2010/09/interesting-experiment-crunchy-egg.html">a recipe for crispy meringues made with powdered egg replacer</a>.)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">psyllium husk <i>(Can be used in vegan cheeses, smoothies and to thicken salad dressings.)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b>***See this article</b> for how to use high-fiber psyllium husk or psyllium husk powder in cooking and baking:<br /><a href="https://www.mindbodygreen.com/articles/psyllium-husk-powder-health-benefits-uses-supplements-recipe">https://www.mindbodygreen.com/articles/psyllium-husk-powder-health-benefits-uses-supplements-recipe</a></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Olive oil</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Chinese <i>(dark)</i> sesame oil <i>(a little goes a long way-- has a smoky flavor)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">your favorite vegetable oil for cooking </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">coconut oil <i>(use sparingly, as it is high in saturated fat, but is essential when you need a more solid fat)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Good brand of soy sauce or tamari</span>
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<span style="font-family: "georgia" , "times new roman" , serif;">Chinese mushroom soy sauce</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Vegan broth paste, powder, and/or cubes</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Marmite (adds "beefy" taste to stews, soups, etc.)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">vegan gravy browner (for color)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">dried mushrooms</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">liquid smoke<br />lemon and lime juice in bottles<br />Japanese rice vinegar<br />cider vinegar<br />balsamic vinegar <i>(Kirkland brand from Costco is by far the best affordable brand!)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><i><br /></i></span>
<span style="font-family: "georgia" , "times new roman" , serif;">canned tomatoes</span><i style="font-family: georgia, "times new roman", serif;"> (whole, diced, pureed)</i><br />
<span style="font-family: "georgia" , "times new roman" , serif;">canned tomato paste</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">canned beans of your choice</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">canned pumpkin</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">canned fruit of your choice <i>(pineapple comes in handy for baking)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">unsweetened applesauce<br />sauerkraut in jars<br /><br />POPCORN!</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">shredded coconut</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">panko breadcrumbs</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">dried dulse flakes</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">sheets of Japanese nori seaweed</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">sugars and/or other sweeteners of your choice</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">maple syrup</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">agave nectar (dark and light)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">molasses (both "fancy" and blackstrap)<br />brown rice syrup</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">dark cocoa powder for baking<br />dairy-free chocolate chips</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">dark baking chocolate<br />dried fruits, such as dates, prunes, raisin, cranberries, apricots, apples, figs, etc.</span><span style="font-family: "georgia" , "times new roman" , serif;"> </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">vanilla extract</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">lemon and other extracts of your choice</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Herbs & spices of your choice</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">pepper</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">chilies and chili flakes<br />garlic granules <i>(better than the powdered version)</i><br />onion flakes <i>(These can be ground in a small electric spice/coffee grinder to make onion powder-- it's much tastier than buying stale old commercial onion powder!)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">teas and coffee</span><br />
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<b style="font-family: georgia, "times new roman", serif;">Not essential, but helpful for tasty vegan meals:</b><br />
<span style="font-family: "georgia" , "times new roman" , serif;">canned jackfruit<br />canned vegetables of your choice<br />canned and packaged soups of your choice</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">canned Chinese vegetarian "Peking Roast Duck" (Mun-Cha'i-Ya)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">canned Chinese fried gluten pieces ("Braised Gluten Tidbits" or Cha'i-Pow-Yu)<br /><i>(The 2 items just above, usually available as </i></span><i><span style="font-family: "georgia" , "times new roman" , serif;">Companion brand,</span><span style="font-family: "georgia" , "times new roman" , serif;"> are widely available in Asian markets and in many large North American supermarkets. They are delicious!)</span></i><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;">***I always have wine in the cupboard, even though drinking alcohol gives me a headache! But, I grew up in a California winery and my mom was a genius at cooking with wine. Just a little wine can boost some recipes from the "good" to the "great"! </span>
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<span style="font-family: "georgia" , "times new roman" , serif;"><br />*****************************************************************</span>
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b>LIST #2: "COLD-STORED" PRODUCE; </b></span><b style="font-family: georgia, "times new roman", serif;">FROZEN &</b><b style="font-family: georgia, "times new roman", serif;"> </b><b style="font-family: georgia, "times new roman", serif;">REFRIGERATED </b><b style="font-family: georgia, "times new roman", serif;">FOODS; CONDIMENTS </b><br />
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<b style="background-color: #b6d7a8; font-family: georgia, "times new roman", serif;">FRESH VEGETABLES & FRUITS THAT STORE WELL</b><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br />Fresh fruits and vegetables are important for a healthy diet, but, for storage purposes, you need to rely on produce that will not deteriorate in a short time.<br /><br /><span style="background-color: #d9ead3;"><b>***This is a great article help you store your produce more efficiently:</b> </span><br />"</span><span style="font-family: "georgia" , "times new roman" , serif;">Fruits and veggies can rot quickly because of a pesky gas called ethylene. Here are the items you should never store together."</span><span style="font-family: "georgia" , "times new roman" , serif;"><a href="http://businessinsider.com/what-foods-you-shouldnt-store-next-to-each-other-2016-8">businessinsider.com/what-foods-you-shouldnt-store-next-to-each-other-2016-8</a></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b>***Here is another excellent article about produce storage from Cook's Illustrated magazine:</b> </span><span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://www.cooksillustrated.com/articles/1561-how-to-store-fruits-and-vegetables">https://www.cooksillustrated.com/articles/1561-how-to-store-fruits-and-vegetables</a></span><br />
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<b style="background-color: #b6d7a8; font-family: georgia, "times new roman", serif;">***NOTE about celery:</b><span style="font-family: "georgia" , "times new roman" , serif;"> Celery is a must-have in the kitchen, adding flavor to broths, soups and stews (the leaves are particularly flavorful), and used raw for dipping or for filling with spreads. </span><b style="font-family: georgia, "times new roman", serif;"><i>I have just discovered that the best way to store celery for a longer time is to simply wrap it tightly in aluminum foil!</i></b><span style="font-family: "georgia" , "times new roman" , serif;"> </span><span style="font-family: "georgia" , "times new roman" , serif;"><i><b>Evidently, when you store celery this way, it will stay crisp for over a month. </b></i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b><i>See this article</i></b>: </span><a href="https://food52.com/blog/14672-the-surprising-way-you-should-be-storing-celery" style="font-family: georgia, "times new roman", serif;">https://food52.com/blog/14672-the-surprising-way-you-should-be-storing-celery</a><br />
<span style="font-family: "georgia" , "times new roman" , serif;">From the article:</span><span style="font-family: "georgia" , "times new roman" , serif;"> <i>"Aluminum foil isn’t the most eco-friendly way to store produce, but it might be worth it in the name of preventing food waste. Plus, the aluminum foil could be reused multiple times to store a few rounds of celery if you’re carefully wrapping and unwrapping it. Then, once it starts to shred too much for wrapping celery, you can either recycle it or put it to use elsewhere, like cleaning your grill for winter storage."</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /><b><i>Refrigerated items to eat first:</i></b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">lettuce</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">green onions<br />tender greens such as spinach and chard</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">bean sprouts</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">snow peas</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">melons</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">berries</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">grapes</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b style="font-style: italic;"><br /></b></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b style="font-style: italic;">Later, eat these:</b><br />avocados</span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;"> <span style="background-color: #b6d7a8;">("<span style="color: #222222;">Ripening of the </span><b style="color: #222222;">avocado</b><span style="color: #222222;"> is slowed down greatly by </span><b style="color: #222222;">refrigeration</b><span style="color: #222222;">, so it is usually a good idea to let the </span><b style="color: #222222;">avocado</b><span style="color: #222222;"> ripen fully at room temperature. Once it is ripe, it can be stored in the refrigerator for at least a week. This way, it is ready to use whenever you want it. See </span></span></span></span><span style="color: #222222; font-family: "georgia" , "times new roman" , serif;"><a href="https://cooking.stackexchange.com/questions/18917/will-avocado-stay-fresh-longer-if-stored-in-the-refrigerator">https://cooking.stackexchange.com/questions/18917/will-avocado-stay-fresh-longer-if-stored-in-the-refrigerator</a></span><span style="background-color: #b6d7a8; color: #222222; font-family: "georgia" , "times new roman" , serif;">)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">asparagus</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">tomatoes</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">Bell peppers</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">fresh mushrooms</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">Brussels sprouts</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">green beans</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">eggplant</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">zucchini</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">kale</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">cauliflower<b><br /></b></span><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">cabbage (green, red and Savoy)</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">celery <i>(see Note about celery above)</i><br />apples <i>(See </i></span><i><a href="https://appleforthat.stemilt.com/theres-an-apple-for/long-storage/"><span style="font-family: "georgia" , "times new roman" , serif;">https://appleforthat.stemilt.com/theres-an-apple-for/long-storage/</span></a> )</i><span style="font-family: "georgia" , "times new roman" , serif;"><i><br /> for how to store apples and which varieties are suited to longer storage.)</i></span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b>Longer storage produce:</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">sundried tomatoes</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">cucumbers </span><span style="font-family: "georgia" , "times new roman" , serif;">(unlike most veggies, they will actually <a data-analytics-post-depth="100" href="https://www.self.com/story/heres-how-to-store-pretty-much-any-kind-of-produce" style="box-sizing: border-box;"><span style="color: blue;">rot faster</span></a> in the fridge)</span><br /><span style="font-family: "georgia" , "times new roman" , serif;">potatoes</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">onions</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">garlic</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">sweet potatoes (these can be orange or purple)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">beets</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">carrots<br />winter squash and pumpkin</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">turnips and rutabagas</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">daikon</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">parsnips</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Jerusalem artichokes<br />yams (the flesh of these is usually whitish)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">apples </span><span style="font-family: "georgia" , "times new roman" , serif;"><i>(See </i></span><i><a href="https://appleforthat.stemilt.com/theres-an-apple-for/long-storage/"><span style="font-family: "georgia" , "times new roman" , serif;">https://appleforthat.stemilt.com/theres-an-apple-for/long-storage/</span></a> )</i><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><i> for how to store apples and which varieties are suited to longer storage.)</i></span><span style="font-family: "georgia" , "times new roman" , serif;">oranges</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">lemons</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">limes</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">grapefruit</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"> </span><br />
<b style="background-color: #d0e0e3; font-family: georgia, "times new roman", serif;">FROZEN FOODS:</b><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><i><b><br /></b></i></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">homemade & commercial vegan meat alternatives (vegan burgers, frankfurters, sausages, cutlets)</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">frozen corn</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">frozen green beans</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">frozen peas and/or peas and carrots</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">frozen edamame (green soybeans), both shelled and in the pods<br />frozen spinach and other greens<br />frozen berries and other favorite fruits</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">your favorite breads, buns, rolls, etc., storebought and/or homemade (sprouted grain breads are excellent)<br />tortillas and flatbreads (wheat, sprouted grain, ancient grains, and/or corn)<br />cooked grains and beans</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">homemade soups and broths</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;">frozen cubes of aquafaba (chickpea broth) for baking and cooking-- See:<br /><a href="https://www.vegansociety.com/whats-new/blog/20-amazing-things-you-can-do-aquafaba">https://www.vegansociety.com/whats-new/blog/20-amazing-things-you-can-do-aquafaba</a></span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">frozen cubes of cooked, pureed yellow split peas for use in baking as a fat substitute-- See<br /><a href="https://veganfeastkitchen.blogspot.com/2017/01/first-adventures-with-yellow-split-pea.html">https://veganfeastkitchen.blogspot.com/2017/01/first-adventures-with-yellow-split-pea.html</a><br />and<br /><a href="https://veganfeastkitchen.blogspot.com/2019/05/new-moist-very-chocolate-y-low-fat-oat.html">https://veganfeastkitchen.blogspot.com/2019/05/new-moist-very-chocolate-y-low-fat-oat.html</a></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b><br /></b></span>
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<b style="font-family: georgia, "times new roman", serif;"><span style="background-color: #a2c4c9;">REFRIGERATOR STAPLES, CONDIMENTS, FLAVORINGS, ETC.</span></b><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b><br /></b></span>
<span style="font-family: "georgia" , "times new roman" , serif;">homemade and commercial vegan meat alternatives<br />soymilk (which contains far more protein than almost all other plant-based milks, except pea milk-- see </span><a href="https://www.livekindly.co/which-vegan-milk-has-the-most-protein/"><span style="font-family: "georgia" , "times new roman" , serif;">https://www.livekindly.co/which-vegan-milk-has-the-most-protein/</span></a><span style="font-family: "georgia" , "times new roman" , serif;">)<br />other preferred plant-based milks</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">vegan cheeses and spreads</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">vegan butter substitute of your choice<br /><i>(If you want to make your own vegan butter, try <a href="https://veganfeastkitchen.blogspot.com/2019/05/newly-revised-easier-cheaper-cruelty.html">this easy and delicious recipe</a> .</i></span><i style="font-family: Georgia, "Times New Roman", serif;">)</i><br />
<span style="font-family: "georgia" , "times new roman" , serif;"></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">vegan mayonnaise (here's <a href="http://veganfeastkitchen.blogspot.com/2006/09/modern-vegan-blt-sandwich-heaven.html">my favorite homemade recipe-- low in fat</a>!)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">vegan yogurt (<a href="http://veganfeastkitchen.blogspot.com/2017/03/take-two-instant-pot-soy-yogurt-bigger.html">Here's my homemade soy yogurt InstantPot recipe</a>.)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Your favorite tofu and tofu products<br />Packaged Asian deep-fried tofu squares <i>(Great for quick stir-fries and can be frozen, and they actually are very low in fat!)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">olives</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">marinated artichoke hearts</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Miso-- see varieties here </span><span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://www.thespruceeats.com/what-is-miso-p2-3376832">https://www.thespruceeats.com/what-is-miso-p2-3376832</a></span><br />
<b>NOTE: </b>I<span style="font-family: "georgia" , "times new roman" , serif;">f you are looking for a vegan alternative to anchovies or anchovy paste in Italian recipes, or the fish sauce in many Asian recipes, light miso is an excellent substitute! You can add dulse or nori seaweed flakes for more flavor, too.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">hot sauces (such as Sriracha, or see this link for info on hot sauces world wide: </span><a href="https://www.thrillist.com/eat/nation/the-worlds-most-important-hot-sauces-by-continent"><span style="font-family: "georgia" , "times new roman" , serif;">https://www.thrillist.com/eat/nation/the-worlds-most-important-hot-sauces-by-continent</span></a><br />
<span style="font-family: "georgia" , "times new roman" , serif;">chutneys</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">jams and jellies of your choice</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">pickles of your choice</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">ketchup</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">barbecue sauces</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">A1 Steak Sauce <i>(It's vegan! </i></span><span style="-webkit-text-stroke-width: 0.2px;"><span style="font-family: "georgia" , "times new roman" , serif;"><i>This flavorful sauce contains tomato purée, raisin paste, vinegar, sugar, salt, orange purée, and a blend of spices. Try it on grilled veggies.)</i>salad dressings (storebought and/or homemade)<br />sweet Thai chili sauce</span></span><br />
<span style="-webkit-text-stroke-width: 0.2px;"><span style="font-family: "georgia" , "times new roman" , serif;">Gochujang (Korean sweet red chile paste)-- Google "vegan gochujang recipes" for ideas.</span></span><br />
<span style="-webkit-text-stroke-width: 0.2px;"><span style="font-family: "georgia" , "times new roman" , serif;"><b><br /></b></span></span>
<span style="-webkit-text-stroke-width: 0.2px;"><span style="font-family: "georgia" , "times new roman" , serif;"><b>Chinese cooking sauces and condiments:</b>(See more at <a href="https://www.chinasichuanfood.com/chinese-sauces/">https://www.chinasichuanfood.com/chinese-sauces/</a> )<br />Hoisin sauce<br />Chinese chili oil</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Chinese vegetarian "oyster" sauce (made from mushrooms)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Chinese fermented black beans (Dou-chi)<br />Chinese black bean paste or sauce (Here's a homemade recipe: </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://omnivorescookbook.com/homemade-black-bean-sauce/">https://omnivorescookbook.com/homemade-black-bean-sauce/</a><br />Chinese broad bean paste (</span><span style="font-family: "georgia" , "times new roman" , serif; font-size: small; text-align: center;">Doubanjiang</span><span style="font-family: "georgia" , "times new roman" , serif; text-align: center;"><span style="color: maroon;">)</span><br />Chinese brown bean paste</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">vegan Chinese "fish" sauce"-- See this recipe for a homemade version: </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://jamiegeller.com/recipes/vegan-fish-sauce/">https://jamiegeller.com/recipes/vegan-fish-sauce/</a><br />P.S.: I use a medium sherry in place of Chinese cooking wine.<br /><br />That's all, Folks!<br /><br />All the best during this trying time!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0fZ-mtxpt5G7UzuzyIxjHOUcIgFudbhKHA6ZjxPSQZSKXT2Vcbck7mlBieuLCXcqGRZerxjoLjp5pdDkKfwAqm4rHD6gsGJwuXSGKGLXaCANjVFo89WckLyYaKWGiVgxEWrUv/s1600/tn_signature.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="76" data-original-width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0fZ-mtxpt5G7UzuzyIxjHOUcIgFudbhKHA6ZjxPSQZSKXT2Vcbck7mlBieuLCXcqGRZerxjoLjp5pdDkKfwAqm4rHD6gsGJwuXSGKGLXaCANjVFo89WckLyYaKWGiVgxEWrUv/s1600/tn_signature.jpg" /></a></div>
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<span style="background-color: #f6b26b;"><br /></span></div><div class="blogger-post-footer">The kitchen journal of a vegan food writer...For the 21st
century we need to learn to cook for ourselves again,
and learning to cook vegan can be a bit intimidating.
I'd like to help with that, from my kitchen to yours.
Bryanna Clark Grogan, author of 8 published vegan cookbooks and The Vegan Feast quarterly cooking newsletter. Moderator of the beginners’ vegetarian forum on vegsource.com.</div>Bryanna Clark Groganhttp://www.blogger.com/profile/13235333928055873948noreply@blogger.com2tag:blogger.com,1999:blog-24141461.post-82986928707336926722020-03-15T19:57:00.000-07:002020-06-13T16:02:02.423-07:00NEW VERSATILE, TANGY VEGAN "CHEESE" SPREAD (GREAT FOR CHEESE "TOASTIES"!)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK_pG9a3oCjcJHap2Sw001D8rmR4Qp5rPIPRYGcnuc9b9gMn3Lg_n9ccdH2rImLcPXopKAmYwqx3OrxZMWY2R6-fA1243eFCLEhP_GeZmF0OTKjDShhFejCZ0VXXF-4ogrF2hn/s1600/Tangy+cheese+spread+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="680" data-original-width="907" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK_pG9a3oCjcJHap2Sw001D8rmR4Qp5rPIPRYGcnuc9b9gMn3Lg_n9ccdH2rImLcPXopKAmYwqx3OrxZMWY2R6-fA1243eFCLEhP_GeZmF0OTKjDShhFejCZ0VXXF-4ogrF2hn/s400/Tangy+cheese+spread+2.JPG" width="400" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">I'm so happy with this new recipe! I wanted a cheese spread with a little more "bite" than my those I had devised in the past-- tasty as they may be! My priorities were that it be easy and inexpensive to make (with ingredients that are easy to find), reasonably low in calories and fat, versatile to use, more or less "meltable", and, most of all,<b><i> full of flavor</i></b>. This new recipe ticked off all the boxes! And I was thrilled that it even gets brown spots and a sort of "crust" on top when grilled, broiled or briefly air-fried. I hope you'll give it a try.</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7-qcQLisAXZzdE_EiwBORDbzxDndIH39SmI0DsdL-KnLACmVayPzp9FCdmxgWPVU9uZ6FctTibxi4JGKmzNs-rwO7Y7ooiaSG0e5vpK71Dwf9yGOlg1y9hlWjuyPq2oIPcVqi/s1600/Tangy+cheese+spread+4.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="778" data-original-width="1037" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7-qcQLisAXZzdE_EiwBORDbzxDndIH39SmI0DsdL-KnLACmVayPzp9FCdmxgWPVU9uZ6FctTibxi4JGKmzNs-rwO7Y7ooiaSG0e5vpK71Dwf9yGOlg1y9hlWjuyPq2oIPcVqi/s400/Tangy+cheese+spread+4.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;"><b>Tangy "Cheese" Toast<br /><br /><span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://docs.google.com/document/d/1wfjC4M9sprHLxq_iBdtM3iTOEMU7SZyrYBAa_-5cWyU/">Printable Copy</a></span></b></span></td></tr>
</tbody></table>
<div style="line-height: 150%; margin-bottom: 0cm;">
<span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;"><b>BRYANNA’S
NEW VERSATILE, TANGY VEGAN "CHEESE" SPREAD (GREAT FOR
CHEESE "TOASTIES"!) (Updated on April 26, 2020)</b></span></span></div>
<div style="line-height: 150%; margin-bottom: 0cm;">
<span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;">Makes
2 cups; 16 servings (2 tablespoons each serving)<br />
</span></span><span style="font-variant-east-asian: normal; font-variant-numeric: normal;"><span style="color: #222222;"><span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;">©</span></span></span></span><span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;">
</span></span><span style="font-family: "georgia" , serif; font-size: 14pt;">Bryanna
Clark Grogan, 2020. </span><span style="font-family: "georgia" , serif; font-size: 14pt;">All
rights reserved.</span></div>
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<span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;"><br />
</span></span><span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;">This
spread is delicious for filling celery sticks, or scooping up with
other raw vegetables. It’s also delicious on crackers, and it make
the best “cheese toasties”! <b>(See note at end of recipe.)</b></span></span><span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;"><br /><span style="background-color: #f1c232;"><b><br />If you can't use corn products</b>, omit the corn flour in the recipe</span></span></span><span style="background-color: #f1c232; font-family: "georgia" , serif; font-size: 18.6667px;"> </span><span style="background-color: #f1c232; font-family: "georgia" , serif; font-size: 18.6667px;"><i><b>(see highlighted note on this in ingredient list below)</b></i> and use finely-groun</span><span style="background-color: #f1c232; font-family: "georgia" , serif; font-size: 14pt;">d millet flour instead, or 2 Tablespoons of potato starch </span><i style="background-color: #f1c232; font-family: georgia, serif; font-size: 14pt;">(<b>not</b> potato flour).</i><br />
<span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;">
<br />
</span></span><span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;">NOTE:
After 1 or 2 days in the refrigerator, the flavor will be even more
delicious, and tangier, too.</span></span></div>
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<span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;">8
ounces medium-firm tofu, drained (but not pressed)</span></span></div>
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<span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;">1/4
cup hot soy milk, or other creamy plant-based milk (OR use 2 T. soy milk and 2 T. dry white wine; OR just add 1 T. white rum to the soy milk)<br />
3 tablespoons
nutritional yeast flakes<br />
2 tablespoons coconut oil <br /><i style="background-color: #93c47d;"><b>[I haven't tried this yet, but you could try using olive oil instead of the coconut oil, OR, if you don't use oil, use 2 T. more soymilk instead. With no oil, I don't know if it will melt as well. I will try it out soon and let you know.]</b></i><br />
2
tablespoons tahini<br />
4 teaspoons fine corn flour <br /><br /><i style="background-color: yellow;">[<b>Clarification:</b> "Corn flour" in North America is made up of <b>2 words</b>. </i></span></span><i style="background-color: yellow; font-family: georgia, serif; font-size: 18.6667px;">It refers to finely-milled yellow cornmeal.<b> (</b>It is usually available in South ASian grocery stores, BTW.) <b>This is what you should be using</b>.<br />"C</i><i style="background-color: yellow; font-family: georgia, serif; font-size: 14pt;">ornflour" in the UK & much of the British Commonwealth</i><i style="background-color: yellow; font-family: georgia, serif; font-size: 14pt;">, is written as<b> 1 word</b> and refers to what we call cornstarch in North America. See</i><span style="font-family: "georgia" , "times new roman" , serif;"><i style="background-color: yellow;"> </i><a href="https://www.healthline.com/nutrition/cornstarch-vs-corn-flour#processing">https://www.healthline.com/nutrition/cornstarch-vs-corn-flour#processing</a></span><i style="background-color: yellow; font-family: georgia, serif; font-size: 14pt;"> ]</i><br />
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<span style="font-family: "georgia" , serif; font-size: 14pt;">1 tablespoon lemon juice</span></div>
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<span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;">1 heaping tablespoon white miso</span></span></div>
<div style="line-height: 150%; margin-bottom: 0cm;">
<span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;">2
teaspoons tomato paste</span></span></div>
<div style="line-height: 150%; margin-bottom: 0cm;">
<span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;">1
teaspoon smooth Dijon mustard<br />
3/4 teaspoon salt</span></span></div>
<div style="line-height: 150%; margin-bottom: 0cm;">
<span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;">1/2
teaspoon garlic granules OR 6 soft, lightly roasted garlic cloves, peeled</span></span></div>
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<span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;">Measure
all of the ingredients into your blender and blend on high speed
until the mixture is very smooth. You may need to stop the blender
and push the mixture down at some point, especially if you aren’t
using a heavy-duty blender.</span></span></div>
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Scoop into a </span></span><span style="font-family: "georgia" , serif;"><span style="font-size: 14pt;">2-cup
capacity refrigerator storage container, smooth it out and cover. (A
container with a lid that locks in place is best.)<br />
<br /><b>
NOTE:
Making “cheese toasties”.</b> My method is to toast the bread slices
lightly, smear with about 2 T. of the spread (or more, if you want it
really “gooey”) and air-fry in my Cuisinart Air-fry Oven for a
few minutes, on the wire basket. Watch carefully and remove when
there’s a nice little “crust” with a few brown spots. You can use an oven broiler or a toaster oven on "broil", too.</span></span></div>
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<a href="https://www.verywellfit.com/recipe-nutrition-analyzer-4157076" target="_blank"><img height="653" src="https://www.verywellfit.com/thmb/naytpBORYbfneHnQQnXEgMSlyk8=/1000x0/Nutrition-Label-Embed--2146915037-99d20b15f2174a43910d73617cfca467.png" width="320" /></a></div>
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Enjoy!</div>
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<br /><div class="blogger-post-footer">The kitchen journal of a vegan food writer...For the 21st
century we need to learn to cook for ourselves again,
and learning to cook vegan can be a bit intimidating.
I'd like to help with that, from my kitchen to yours.
Bryanna Clark Grogan, author of 8 published vegan cookbooks and The Vegan Feast quarterly cooking newsletter. Moderator of the beginners’ vegetarian forum on vegsource.com.</div>Bryanna Clark Groganhttp://www.blogger.com/profile/13235333928055873948noreply@blogger.com9tag:blogger.com,1999:blog-24141461.post-68946230078355708332020-01-31T20:08:00.003-08:002022-01-08T17:11:21.189-08:00SUPER EASY, SUPER TASTY CRUSTY NO-KNEAD SPELT BREAD<br />
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<span style="font-family: "georgia" , "times new roman" , serif;">It's taken me some time to get this blog post done and I'm pretty thrilled with this bread! Let me tell you-- spelt has a wonderful nutty flavor! I've been experimenting with spelt flour in yeast breads because it has a lower glycemic load than wheat. I had success with <a href="http://veganfeastkitchen.blogspot.com/2020/01/super-quick-easy-vegan-spelt-burger-buns.html">Quick & Easy Spelt Burger Buns</a> in my last blog post. But I really wanted to make a tasty, crusty bread, like the French loaves I used to make.<br /><br />My first spelt loaf was a disaster, because I hadn't done my homework! It came out like a rock. I didn't know that you need to use less liquid with spelt flour, and that kneading the dough like a wheat loaf is not a good idea! That sent me to the computer to do some research.<br /><br />For one thing, spelt is more water-soluble than wheat and it also has a higher level of gliadin, the protein that makes dough stretch-- another reason to use less water than with wheat dough. The high gliadin content makes the dough more fragile, which means that vigorous mixing and/or kneading should be avoided in spelt yeast breads. Some stretching and folding takes the place of kneading.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">The following recipe is a good place to start-- there's a long rise at the beginning, but that can happen overnight, or during the day while you do other things. The rest of the breadmaking process goes quite fast, and the reward is a delicious, crusty artisan loaf!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Happy Bread Baking!</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><b style="font-family: "Times New Roman";"><span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://docs.google.com/document/d/1k31vq8f8lbT-M731fh2LAWk7CPnSZ5pG9yH5T9ku2nQ/">Printable Recipe</a> (with photos)</span></b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b><br />BRYANNA'S SUPER EASY, SUPER TASTY, CRUSTY NO-KNEAD SPELT BREAD<br />Makes 1 loaf, but the recipe can be multiplied with good results.<br /><br /><span style="background-color: #f6b26b;">NOTE: </span><i><span style="background-color: #f6b26b;">I do not advise using sprouted spelt flour in this particular loaf. If you do, the loaf will be crusty on the outside, and tasty and moist on the inside, but with a tighter crumb-- without the open and irregular crumb (the holes) of, for instance, a French loaf. See what I'm referring to below:</span></i></b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b><i><span style="background-color: #f6b26b;"><br /></span></i></b></span>
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<span style="font-family: "georgia" , "times new roman" , serif;"><br /><b style="background-color: #f9cb9c;">Here's the recipe:</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1 cup whole grain spelt flour </span><i style="font-family: georgia, "times new roman", serif;">(fine grind if available, stirred before measuring)</i><br />
<span style="font-family: "georgia" , "times new roman" , serif;">2 cups white or "light" spelt flour <i>(stirred before measuring)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b><i>Optional, but I used it</i></b>: 1 Tbsp vital wheat gluten</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1 1/4 tsp table salt</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1 1/4 cups lukewarm water <i>(OR you can use 1 cup water + a generous 1/4 cup of sourdough starter (refrigerated is fine)</i></span><span style="font-family: "georgia" , "times new roman" , serif;"></span><br />
1/4 tsp <b style="font-family: georgia, "times new roman", serif;"><i>instant</i></b><span style="font-family: "georgia" , "times new roman" , serif;"> baking yeast</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1 Tbsp agave syrup, or maple syrup</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">In a medium bowl, stir together the two flours and salt. In a smaller bowl or 2 cup measuring cup, mix together the water, yeast and syrup until combined. Add the liquid mixture to the dry ingredients and, using a wooden spoon or spatula, mix until the dough comes together. Now, use your hands to mix the dough until the flour completely mixed with the liquid</span><span style="font-family: "georgia" , "times new roman" , serif;"> </span><span style="font-family: "georgia" , "times new roman" , serif;">is a bit sticky. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Cover the bowl with a towel and let sit at room temperature until bubbley and the dough has just about doubled. </span><span style="font-family: "georgia" , "times new roman" , serif;"><i>***(7-8 hours depending on your room temperature).</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">When this first rise is complete, place a heavy cast iron pot and lid, or a medium-sized Granite Ware roaster with a lid into your oven. Turn on your oven to 500 degrees F. Position the rack in the lower third of the oven. <i>(</i></span><span style="font-family: "georgia" , "times new roman" , serif;"><i>***The pot needs to pre-heat for at least 30 minutes.)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Generously dust a work surface with spelt flour. <i>(I cover my countertop with a baking or pastry mat.)</i> Use a bowl scraper or spatula to scrape the dough out of the bowl and onto your work surface in one piece. <br /><br /><b>The Folding Process (this takes the place of kneading in spelt breads):</b> Using lightly floured hands, gently pat the dough out into a rectangle. With your dough/pastry scraper or bench knife </span><b style="font-family: georgia, "times new roman", serif;"><i>(pictures below)</i></b><span style="font-family: "georgia" , "times new roman" , serif;">, fold one short side of the dough into the middle and then fold the other short side on top. Then fold the dough in half the other direction. Dust lightly with flour, cover with plastic and let rest for 5 minutes.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><br /></b></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><i><b>(***While you are waiting</b>, line a medium sized bowl with parchment paper, pushing the paper down into the bowl with one hand and using your other hand to crease the paper around the inside and top edge of the bowl.)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><i><br /></i></span>
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<span style="font-family: "georgia" , "times new roman" , serif;">Repeat the folding process outlined above a 2nd time, then let the dough rest for 5 minutes, then repeat folding process a 3rd time. <br /><br />Now, with lightly floured hands, pull the dough over on itself gently to form a ball or an oval loaf, pinching it together gently. Place it gently, seam-side-down, into the parchment-lined bowl, large loaf pan or oval casserole, depending on the shape you want</span><span style="font-family: "georgia" , "times new roman" , serif;">). Cover the dough and let rest in a warm spot</span><span style="font-family: "georgia" , "times new roman" , serif;"> for 20-25 minutes for the second rise. </span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><b>To test </b></span><b style="font-family: georgia, "times new roman", serif;">if </b><b style="font-family: georgia, "times new roman", serif;">the dough is ready,</b><span style="font-family: "georgia" , "times new roman" , serif;"> gently press down with the tip of one finger, about half an inch into the top of the dough. If the dent from your finger remains and springs back only slightly, the dough is ready to bake. If the dent fills in, give the dough another 5-10 minutes to rise and then re-test.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">Remove the </span><span style="font-family: "georgia" , "times new roman" , serif;">cover from your bread bowl. Using pot holders, carefully remove the hot pot that you have been pre-heating from the oven and remove the lid. Using both hands, lift the dough out of the bowl by holding all corners of the parchment paper, and lower it into the pot. The edges of the parchment paper will brown, but will be just fine in the hot oven.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span><span style="font-family: "georgia" , "times new roman" , serif;">Working quickly, spray a gentle mist of water over the top of the dough</span><span style="font-family: "georgia" , "times new roman" , serif;">. Then dust the top of the</span><span style="font-family: "georgia" , "times new roman" , serif;"> </span><span style="font-family: "georgia" , "times new roman" , serif;">bread lightly with spelt flour. Use a sharp pair of scissors to make 3-4 shallow cuts at an angle down the center line of the dough (see photo below). Cover the pot with the lid and place it back in the oven. <br /><br />Reduce the oven heat to 450 degrees F and bake for 30 minutes.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">After 30 minutes, remove the lid and continue baking for another 5-10 minutes until the bread is a crusty and browned. Using potholders, carefully lift the bread out of the hot pot (right in the baking parchment) and place it (without the parchment) on a rack to cool thoroughly before cutting with a sharp bread knife. </span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;"><b>The round loaf on the left was baked in a heavy enameled cast iron lidded pot; the<br />oval loaf on the right was baked in a covered oval Granite Ware roaster.</b></span> </td></tr>
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<span style="font-family: "georgia" , "times new roman" , serif;">Enjoy!</span><br />
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<br /><div class="blogger-post-footer">The kitchen journal of a vegan food writer...For the 21st
century we need to learn to cook for ourselves again,
and learning to cook vegan can be a bit intimidating.
I'd like to help with that, from my kitchen to yours.
Bryanna Clark Grogan, author of 8 published vegan cookbooks and The Vegan Feast quarterly cooking newsletter. Moderator of the beginners’ vegetarian forum on vegsource.com.</div>Bryanna Clark Groganhttp://www.blogger.com/profile/13235333928055873948noreply@blogger.com0tag:blogger.com,1999:blog-24141461.post-76843776736079633882020-01-12T17:05:00.000-08:002020-01-25T16:54:32.066-08:00SUPER QUICK & EASY VEGAN SPELT BURGER BUNS<br />
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<span style="font-family: "georgia" , "times new roman" , serif;">It's been over a year since I wrote a new blog post! I just didn't seem to have the drive or energy to experiment or write, as I had a long, drawn-out case of shingles and I'm still on medication for the resulting nerve pain. The nerve pain from shingles really drained my energy and ambition, and I was basically making simple food<br /><br />But, the good news is that I am feeling much better and regaining my energy and interest in cooking and writing.<b> <i>(I hope to get back to writing a blog post every week!)</i></b> As you may have read in past posts from the summer of 2019, back to March of 2018, I was diagnosed with pre-diabetes, which inspired my interest in a low-glycemic diet. My blood sugar levels are now just over the line into diabetic. But, it's low enough that if I get back into dancing, walking and exercising more frequently, and </span><span style="font-family: "georgia" , "times new roman" , serif;">keep learning about and implementing new information about low-glycemic living, I may be able to beat this.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">Just one of the items of interest in my search is low-glycemic baking. I have always loved baking bread and I don't intend to give it up! For this last year or so I have been eating pretty much only sprouted grain bread (a Canadian brand from the Vancouver area called <a href="https://silverhillsbakery.ca/">Silver Hills Bakery</a>). The sprouted wheat can be ground and kneaded into a strong bread dough (<a href="https://veganfeastkitchen.blogspot.com/2015/01/my-recipe-for-sprouted-wheat-bread-with.html">see this blog post</a>). The miraculous thing is that (t</span><span style="font-family: "georgia" , "times new roman" , serif;">o explain it in a very simple way),</span><span style="font-family: "georgia" , "times new roman" , serif;"> when there are just little white "beads" showing at the point of the grains, the sprouts have used up most, if not all, of the </span><span style="font-family: "georgia" , "times new roman" , serif;">carbohydrate in the grains, making the dough low-glycemic. I definitely want to get back into making that sprouted wheat bread now and then, but I'm also investigating other low-glycemic grains to use.<br /><br />In muffins and quick breads I've been using mostly a mixture of chickpea flour and oat flour (often with added oat bran, wheat bran and/or bean puree for added fiber and protein, which displace some of the usual carbohydrates). But my experiments with non-wheat yeast breads didn't turn out so well, to put it mildly! So, I have been exploring the world of <i>spelt flour</i>, which is a fairly low-glycemic relative of wheat, but one which many people who have problems with wheat, but aren't really allergic to gluten, are able to tolerate.<br /><br /><span style="background-color: yellow;">My first spelt bread, which I made using methods generally used for wheat breads, came out like a rock! So, I did my research, and learned that the glutens in spelt are different from wheat, and you have to use different methods than with wheat baking. 1.) You need to use less liquid per cup of flour than wheat. 2.) The dough should be soft-- even pretty wet, in some cases. 3.) You should not knead the dough for longer than a minute or so. And. 4.) Spelt dough</span></span><span style="background-color: yellow; font-family: "georgia" , "times new roman" , serif;"> doesn't need as much rising as wheat dough. All of this makes spelt yeast bread baking quite easy!</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br />One of the first spelt breads that I successfully made was spelt burger buns. I made them when our neighbor came over for a casual dinner, because she suffers from IBS or something similar, and spelt is often a good option for some folks with stomach issues. The buns were so easy </span><span style="font-family: "georgia" , "times new roman" , serif;">and quick</span><span style="font-family: "georgia" , "times new roman" , serif;"> to make, as well as being very tasty <i>(spelt has a very pleasant "nutty" flavor)</i> and having great crumb and </span><span style="font-family: "georgia" , "times new roman" , serif;">crust.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br />This week I'd like to share the burger bun recipe with you! (Next week I plan to share a delicious crusty spelt bread recipe with you.)</span><br />
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<b><span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://docs.google.com/document/d/1DGiY5NF65zePe34pnZprUd4vxtucohFRKaf02_ItQ9A/">Printable Recipe</a></span></b><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b><br /></b></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b>BRYANNA'S SUPER QUICK & EASY VEGAN SPELT BURGER BUNS<br />Makes 7 buns-- can be doubled</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b><br /></b></span>
<span style="background-color: #f6b26b; font-family: "georgia" , "times new roman" , serif;"><b>NOTE</b>: You may want to use sprouted spelt flour (though it's more expensive than non-sprouted spelt flour). If you do, you may have to use up to a third more of it than you would of ordinary spelt flour.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><b>Flax Mixture </b><i><b>(Let sit while you prepare the rest of the ingredients.)</b></i><br />3 T. water</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1 T. flax meal (brown or golden)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b>Flour Mixture:</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">3 1/2 cups spelt flour (I used half brown spelt flour and half light spelt flour)<br />1 T. vital wheat gluten powder (optional)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1/2 T. salt</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><b>Liquid Mixture:</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1 cup lukewarm water</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1 T. instant yeast</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1 T. brown sugar</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1 T. oil</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">Mix the Flax Mixture with the Liquid Mixture in a medium bowl. Stir in the Flour Mixture with a stout wooden spoon or a dough whisk <b><i>(see photo just below)</i></b> for just a couple of minutes. Flour the dough lightly and pat it out into a long rectangle on a floured mat. Cover and let rise for 15 minutes.</span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjyNJ1BiKYOThheFO7gDfmTQ4LkKsiVRmmWMvl7OTz33FV2mpVo_cgUjBcyHcU8gJe_HSurCLgEoRZxE926YwSbSTSkO3S4JHNeRvY7rDALXRHPRWtvlBiSifHhF_OTrd1nc_B/s1600/danish-dough-whisk-small-sq.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="504" data-original-width="504" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjyNJ1BiKYOThheFO7gDfmTQ4LkKsiVRmmWMvl7OTz33FV2mpVo_cgUjBcyHcU8gJe_HSurCLgEoRZxE926YwSbSTSkO3S4JHNeRvY7rDALXRHPRWtvlBiSifHhF_OTrd1nc_B/s320/danish-dough-whisk-small-sq.jpg" width="320" /></a><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Preheat your oven to 400°F.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br />With a knife or dough cutter, cut the rectangle into 7 equal parts (weigh them, if you want them to be of even sizes). Form the dough into round buns about 4" across. Don't make them too thick-- they will rise just enough. In fact, I pressed down gently in the middle of each one with the the heel of my hand after shaping them, to prevent them from having a domed top. Place the buns on a baking parchment-lined cookie sheet, leaving some space between them. Cover and let rest for 10 minutes.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">Bake the buns for 18 minutes. Let the buns cool on a rack.</span></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsJM83TqEkLKiMu__eupsqH4_AuW2zLuS7Jk3gwsk9GT10UMTVnx1addOwDa9DvbRbMUp4tkDiY6cyHsUCB5XMKJ2em0uIubEbr1y2S0fAN3ZUSzqlRwZ8cic2vD6yjxIUiEbA/s1600/DSC01312.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1069" data-original-width="1426" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsJM83TqEkLKiMu__eupsqH4_AuW2zLuS7Jk3gwsk9GT10UMTVnx1addOwDa9DvbRbMUp4tkDiY6cyHsUCB5XMKJ2em0uIubEbr1y2S0fAN3ZUSzqlRwZ8cic2vD6yjxIUiEbA/s400/DSC01312.JPG" width="400" /></a></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicBseSc72E9LFOqkSV5BZZK8DMybuIHYBKZtONst7oQR37T8gPhrxv1McSZmMXhrlm83otyHsaAW4mCN7VK_uFT2sjIiHr7wACd2S_odnP2Y_0J5sGyGCJfz9q_rJCEq7xn1uS/s1600/tn_signature.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="76" data-original-width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicBseSc72E9LFOqkSV5BZZK8DMybuIHYBKZtONst7oQR37T8gPhrxv1McSZmMXhrlm83otyHsaAW4mCN7VK_uFT2sjIiHr7wACd2S_odnP2Y_0J5sGyGCJfz9q_rJCEq7xn1uS/s1600/tn_signature.jpg" /></a></div>
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<div class="blogger-post-footer">The kitchen journal of a vegan food writer...For the 21st
century we need to learn to cook for ourselves again,
and learning to cook vegan can be a bit intimidating.
I'd like to help with that, from my kitchen to yours.
Bryanna Clark Grogan, author of 8 published vegan cookbooks and The Vegan Feast quarterly cooking newsletter. Moderator of the beginners’ vegetarian forum on vegsource.com.</div>Bryanna Clark Groganhttp://www.blogger.com/profile/13235333928055873948noreply@blogger.com3tag:blogger.com,1999:blog-24141461.post-79977227356211846682019-11-04T20:48:00.006-08:002021-04-23T09:31:48.212-07:00MY NEWLY UPDATED HOMEMADE VEGAN PARMESAN-- DELICIOUS, EASY TO MAKE, INEXPENSIVE <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR-ZY7gfvvzDyF84yXxOwiGYBJeVdCq7XpGKU2p_kCIygW1fCoJzFyhI8iCHijH7LJnz4d7ArxFEWi6HqFXhBOLvtpe7n3Afd4vT0evD6RxHdr7aLKDEmfKdd_ret0atNxiUyQ/s1600/DSC01275.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="778" data-original-width="1037" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR-ZY7gfvvzDyF84yXxOwiGYBJeVdCq7XpGKU2p_kCIygW1fCoJzFyhI8iCHijH7LJnz4d7ArxFEWi6HqFXhBOLvtpe7n3Afd4vT0evD6RxHdr7aLKDEmfKdd_ret0atNxiUyQ/s400/DSC01275.JPG" width="400" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: #fcff01;">UPDATED for a more robust flavor, April 23 2021.</span><br /><br />Yikes! It's been months since I last blogged! But, I haven't stopped cooking or thinking about new recipes. As I wrote about in earlier blogs, I'm on a low-glycemic diet for early stages of diabetes, which sincerely I hope will not get any worse. So, being stubborn, I do alot of research and experimentation. Sometimes it's fun and we end up with something delicious, and sometimes it goes in the compost! A learning experience! <br /><br />These last couple of months, I've spent quite alot of time working on some new vegan cheeses. To tell you the truth, I've been a bit fed up with cashews, cashews, cashews when it comes to vegan cheese! For one thing, they are expensive, especially the fair trade, organic variety. For another, they can be ethically compromised (See </span><span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://bit.ly/2oLeHgM">https://bit.ly/2oLeHgM</a> for more on these issues.) My aim was (and is) to make a vegan cheese that is delicious, easy to make, inexpensive and made with easily-obtained ingredients, and without the need for culturing.<br /><br />I ran across </span><span style="font-family: "georgia" , "times new roman" , serif;">Martine's groundbreaking recipe for Vegan Steamed Rice Cheese at </span><a href="http://lowcarb-vegan.net/vegan-steamed-rice-cheese/" style="font-family: Georgia, "Times New Roman", serif;">lowcarb-vegan.net/vegan-steamed-rice-cheese/</a><span style="font-family: "georgia" , "times new roman" , serif;"> I tried it right away-- it was easy to make and tasty!<br /><br />BUT, it was made with white rice flour, which is not particularly low-glycemic. I got the idea to use some sort of bean flour, along with some high-resistant-starch potato starch instead, and it worked beautifully. I added more nutritional yeast, along with some white miso (for a fermented flavor), onion powder and garlic granules, for more flavor. Even better!<br /><br />My far-away Australian Facebook friend Fran was also working on such things and we shared our successes and failures. I hoped (and still hope) to make a cheese that melted, but I'm still working on that. But, one day I got the idea to grate this very firm, tasty cheese and it seemed to me to be a delicious and much less expensive alternative to commercial vegan "parmesan" products.<br /><br />I'm working on some other versions of this type of cheese, which I will post very soon. But I wanted to share this one with you right now because we're so pleased with it. Let me know what you think!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUGuXi9phiT4GfbHNF6CJfAf9Bl9g2Pt2GDfJ3Tb6uepqqXDLTpX0eQ4gbghASxsxFwznG1QV1AdIaSds0mQBiJG2fONN2ftXCEdDaeUf1wXcpO_oJbxSVRagQjuCUDI5S0eCv/s1600/DSC01276.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="778" data-original-width="1037" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUGuXi9phiT4GfbHNF6CJfAf9Bl9g2Pt2GDfJ3Tb6uepqqXDLTpX0eQ4gbghASxsxFwznG1QV1AdIaSds0mQBiJG2fONN2ftXCEdDaeUf1wXcpO_oJbxSVRagQjuCUDI5S0eCv/s400/DSC01276.JPG" width="400" /></a></div>
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<b><span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://docs.google.com/document/d/11wUME-j_7Qp9R-bQYIVC1Cr5RwfGHpEJnwx9arCesNs/">Printable Recipe</a></span></b><br />
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<b><span style="font-family: "georgia" , "times new roman" , serif;">BRYANNA'S UPDATED VEGAN STEAMED</span><span style="font-family: "georgia" , "times new roman" , serif;"> "VEGAN PARMESAN"</span></b><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b><i>(Low-glycemic, high in protein and fiber, nut-free, soy-free)</i> April 23, 2021 </b> </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Makes enough to fill at least two 142g Earth Island/FollowYourHeart Vegan Grated Parmesan-Style Cheese shakers.<br /><br /><i><b style="background-color: #f1c232;">Low-Fat Option : I have made this cheese with NO OIL, using 1 cup + 1 1/2 Tbsps. </b></i></span><span style="background-color: #f1c232;"><span style="font-family: "georgia" , "times new roman" , serif;"><i><b>water and i</b></i></span><i style="font-family: georgia, "times new roman", serif;"><b>t turned out just fine, but may not melt as well.</b></i></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">This very tasty cheese is high in protein from bean flour, and is low-glycemic. It's also </span><span style="font-family: "georgia" , "times new roman" , serif;">a great source of resistant starch (which acts as a soluble fiber). </span><span style="font-family: "georgia" , "times new roman" , serif;">Potato starch <i>[not the same thing as potato flour, BTW] </i>is also very high in resistant starch and </span><span style="font-family: "georgia" , "times new roman" , serif;">makes for a VERY firm cheese, suitable for grating or pulsing in a food processor. <br /><i>(S</i></span><i><span style="font-family: "georgia" , "times new roman" , serif;">ee </span><span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://bit.ly/2PJhaU9">https://bit.ly/2PJhaU9</a> for info on resistant starch, which </span><span style="font-family: "georgia" , serif;">improves insulin sensitivity, lower blood sugar levels, reduces appetite and has various benefits for digestion</span><span style="font-family: "georgia" , "times new roman" , serif;">.)</span></i><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span><span style="font-family: "georgia" , "times new roman" , serif;"><b>Ingredients:</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"> • 1 1/3 cup/124 g chickpea flour (NOTE: I've tried several bean flours and this works best.)</span><span style="font-family: "georgia" , "times new roman" , serif;"><br /> • 1/4 cup/ 41 g </span><span style="font-family: "georgia" , "times new roman" , serif;">slightly packed-down</span><span style="font-family: "georgia" , "times new roman" , serif;"> potato starch (NOT potato flour) </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"> • 1 cup water</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"> • 1/4 cup melted refined coconut oil <i>(preferably Fair Trade, organic)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><i> </i>• 2 tablespoons olive oil</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"> • 1 1/2 tsp salt</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"> • 1 tablespoon dark miso </span><i><br /></i><span style="background-color: #fcff01;"><span style="font-family: georgia;">NOTE: dark miso gives a more fermented flavor than the white variety.</span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"> • 1 1/2 tsp. Dijon mustard</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"> • 1 tablespoon lemon juice OR sauerkraut juice</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"> • 1/4 cup nutritional yeast flakes</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"> • 1 tsp. onion powder</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"> • 1 tsp. garlic granules</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><b>Steps:</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"> 1. Pour 2 cups water into your steamer pot, InstantPot or pressure cooker, equipped with a flat steamer basket in the bottom.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"> 2. Put all the ingredients into the jar of your blender, and blend until it forms a completely smooth, milky mixture, without lumps or visible oil droplets.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVfl3CR-HZD4QHEfUzEJYicgLwXHAn8oT-DPqGoylcLloqXLoCWxEcbR1_gvzaxwNBw5_uZrxGRyF7eYUW9ZXHN9Bpts331KSb1E0YToMxSgPRPn8frxcenlrhIHpQvZgbQoDp/s1600/DSC01247.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="680" data-original-width="907" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVfl3CR-HZD4QHEfUzEJYicgLwXHAn8oT-DPqGoylcLloqXLoCWxEcbR1_gvzaxwNBw5_uZrxGRyF7eYUW9ZXHN9Bpts331KSb1E0YToMxSgPRPn8frxcenlrhIHpQvZgbQoDp/s320/DSC01247.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-size: small;">This is the Pyrex mold that I use.</span></b></td></tr>
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<span style="font-family: "georgia" , "times new roman" , serif;"> 3. Pour the cheese mixture into a greased or parchment-lined Pyrex, metal or ceramicmold. </span><span style="font-family: "georgia" , "times new roman" , serif;">Choose a mold that will hold 2 cups, with about 1/2 inch of “head room”. </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Place the mold onto the steamer basket. I fold a long piece of aluminium foil lengthwise into a wide strip and use it to lower the mold onto the steamer basket. This makes it easier to remove the hot mold from its close quarters after it's cooked, too!</span><br /><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbZNEXTrVoJLQ8bb1DaV6kLvL5ZEyfdmRzLWYXlwQcABSk_yKv421ur2viKAylDlDvnV4HLSxuHawFGIJGCFmrCRApM_Q2NZmsxD2jrIBVxqgC5FY60vnmMoVNWtd98AzTCO97/s1600/DSC01250.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="680" data-original-width="907" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbZNEXTrVoJLQ8bb1DaV6kLvL5ZEyfdmRzLWYXlwQcABSk_yKv421ur2viKAylDlDvnV4HLSxuHawFGIJGCFmrCRApM_Q2NZmsxD2jrIBVxqgC5FY60vnmMoVNWtd98AzTCO97/s320/DSC01250.JPG" width="320" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; text-align: start;">4. Steam the cheese for about 45 minutes (or 25 minutes on Steam function in Instant Pot, or pressure cooker). Release pressure in the InstantPot or pressure cooker after cooling down for about 20 minutes. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTHuF741aH-AnRrS1KKszZ3SBSjq0hSgXBZyAhAjVYc2BbHtbsWI_35DxBn5uk_DpW7AOiPnIaRGQ7iDYIjvfSlM9DAOJxHkAKvbcGVa02KoDe1D20u0_TCBowa9SfiXHgj2jf/s1600/DSC01251.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTHuF741aH-AnRrS1KKszZ3SBSjq0hSgXBZyAhAjVYc2BbHtbsWI_35DxBn5uk_DpW7AOiPnIaRGQ7iDYIjvfSlM9DAOJxHkAKvbcGVa02KoDe1D20u0_TCBowa9SfiXHgj2jf/s320/DSC01251.JPG" width="320" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Use the aluminum foil to lift the hot mold out of the pot onto a cooling rack.</span><br /><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEZHDt2EANlKZKTBHHzEzliFI3nsisCTxkELPyBZwWrQWuAIOQ3fxPICqqi21t4tZP7QRX5op-I9aKIVYPFCrcHkPo0jVJdpfJVnyGTMoY68qTheTwnEKP2quJmdEdmRbEH9ni/s1600/DSC01259.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="680" data-original-width="907" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEZHDt2EANlKZKTBHHzEzliFI3nsisCTxkELPyBZwWrQWuAIOQ3fxPICqqi21t4tZP7QRX5op-I9aKIVYPFCrcHkPo0jVJdpfJVnyGTMoY68qTheTwnEKP2quJmdEdmRbEH9ni/s320/DSC01259.JPG" width="320" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">After the steaming, the cheese will still be a bit soft. Don't worry, it will firm up once it cools. If a thin layer of water dripped onto the cheese from the pot's lid, drain this off carefully.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">5. Let the cheese cool to room temperature and then cover it and put it into the fridge overnight to firm up.</span><br /><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhRka-Y_5CtQkpC_tLDJZVOeRNik2_GLg5sqs8dqc35GJI32yNmGxQmMhCWFuTdQzdjdP9pW0czhroiiCgacN4SDnTlvoANO4-7gi4ZteU7Bk6SwU-HFz2RIo_gFCC7IdDEP9y/s1600/DSC01260.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="680" data-original-width="907" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhRka-Y_5CtQkpC_tLDJZVOeRNik2_GLg5sqs8dqc35GJI32yNmGxQmMhCWFuTdQzdjdP9pW0czhroiiCgacN4SDnTlvoANO4-7gi4ZteU7Bk6SwU-HFz2RIo_gFCC7IdDEP9y/s400/DSC01260.JPG" width="400" /></a></div>
<span style="font-family: "georgia" , "times new roman" , serif;"> <br />Once it is firm, you can release it from the mold and store it in a lidded container for a week or so, or you can freeze half of it, well-wrapped. The cheese tastes best if you leave it to firm and develop flavor for a day or two before eating.</span><span style="font-family: "georgia" , "times new roman" , serif;"> </span><span style="font-family: "georgia" , "times new roman" , serif;"> </span><span style="font-family: "georgia" , "times new roman" , serif;">You can grate the cheese on a box grater, if you wish, </span><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjir1NiUo24lSqziTcmcKHblMMhGnzkp1wROAmTZnjsFAw_N0AyzaKSF1ooM36xZ2odh3FHnEYmw53lJetY9I2TMZjJUe71XlPt2euW09VChwwuvO2WONdSuiJQTg9PkGGOyC0Q/s1600/DSC01273.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="680" data-original-width="907" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjir1NiUo24lSqziTcmcKHblMMhGnzkp1wROAmTZnjsFAw_N0AyzaKSF1ooM36xZ2odh3FHnEYmw53lJetY9I2TMZjJUe71XlPt2euW09VChwwuvO2WONdSuiJQTg9PkGGOyC0Q/s320/DSC01273.JPG" width="320" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; text-align: start;">but I use a food processor. I c</span><span style="font-family: "georgia" , "times new roman" , serif; text-align: start;">ut the block into small squares and place them in a food processor. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXRHgQ9q6SJoUNLjvvWnSZUZsN7FsgzCjXrO6S0Hgcheo0yYtD28GjSluRZwLEymBOpm8OcMrKjTII0VAClKaLoGd-9yPP6Aofz2-CD3YbibgIlBsItpMNdY7Ij5ii3P7P6MS/s1600/DSC01264.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="680" data-original-width="907" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXRHgQ9q6SJoUNLjvvWnSZUZsN7FsgzCjXrO6S0Hgcheo0yYtD28GjSluRZwLEymBOpm8OcMrKjTII0VAClKaLoGd-9yPP6Aofz2-CD3YbibgIlBsItpMNdY7Ij5ii3P7P6MS/s320/DSC01264.JPG" width="320" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif; text-align: start;">Pulse until they are chopped and then process until it looks like commercial grated parmesan. Taste it-- if you like, you can mix the ground cheese with a bit more nutritional yeast for a stronger flavor-- but add it a little bit at a time.</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"> </span><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span><span style="font-family: "georgia" , "times new roman" , serif;">Scoop the resulting "granules" into two shaker bottles-- I have used two</span><span style="font-family: "georgia" , "times new roman" , serif;"> </span><span style="font-family: "georgia" , "times new roman" , serif;">142g Earth Island/FollowYourHeart Vegan Grated Parmesan-Style Cheese shakers, but you can just uses some jars and scoop it out. Or, if you prefer, cut the block in half, process one half, and freeze on half, well wrapped, for grating later.<span style="background-color: #fcff01;"> PS: I keep my grated "Parm" in the freezer.</span></span><br /><br />
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Enjoy!<br />
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<br /><div class="blogger-post-footer">The kitchen journal of a vegan food writer...For the 21st
century we need to learn to cook for ourselves again,
and learning to cook vegan can be a bit intimidating.
I'd like to help with that, from my kitchen to yours.
Bryanna Clark Grogan, author of 8 published vegan cookbooks and The Vegan Feast quarterly cooking newsletter. Moderator of the beginners’ vegetarian forum on vegsource.com.</div>Bryanna Clark Groganhttp://www.blogger.com/profile/13235333928055873948noreply@blogger.com12tag:blogger.com,1999:blog-24141461.post-66038280370485077412019-08-17T20:07:00.001-07:002019-08-17T20:57:02.311-07:00MY "SAUCY NEATBALLS" RECIPE: EASY, VERSATILE, INEXPENSIVE<div class="separator" style="clear: both; text-align: center;">
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwaA9GuX3dLgvCkxMo_b86VotrRvpCZxzlpiTJMOerdleJS9QzZsVz2JMmAaZxc8YhW7_hzbODxKQa-5n7_8EDFuqu8Xxm9EE70mgb-t-MOmpnpZfB6t3D7Eb8sJrnb6H6TW5v/s1600/sour+cherry+neatballs+005.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwaA9GuX3dLgvCkxMo_b86VotrRvpCZxzlpiTJMOerdleJS9QzZsVz2JMmAaZxc8YhW7_hzbODxKQa-5n7_8EDFuqu8Xxm9EE70mgb-t-MOmpnpZfB6t3D7Eb8sJrnb6H6TW5v/s400/sour+cherry+neatballs+005.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-size: medium;"><span style="font-family: "georgia" , "times new roman" , serif;">Neatballs in sour cherry sauce</span></span></b></td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixJEvL6wUITLDU6BIzU7xEJsuykwin45-BkfmlLy9PcbRKkDcQ5uXQStUzrCaoU4hMC5OQOWdL_zXReAqsN2KP_UlHNGuoJom7l9CT1f8j6vytqp5usWZe6el7GXM5zgocSLc2/s1600/neatball+pho+008.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixJEvL6wUITLDU6BIzU7xEJsuykwin45-BkfmlLy9PcbRKkDcQ5uXQStUzrCaoU4hMC5OQOWdL_zXReAqsN2KP_UlHNGuoJom7l9CT1f8j6vytqp5usWZe6el7GXM5zgocSLc2/s400/neatball+pho+008.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: medium;"><b>Neatball Pho </b><b>containing b</b><b>aked and cooled Neatballs that have been browned and simmered in the Pho broth.</b></span></td></tr>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil8P-95nAY0g7x86_qGX7PBrWUlCb5bUiLjce59TadYG4IKN9gWx5qH2NcB4Vs5SHos31dxYmqHctWGC2Jiao8meO6lY0KeMRpnVFgUxRegA0Rpiwnf1reHr360MCD18GGoTw3/s1600/curried+neatballs+march+20+2011+006.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil8P-95nAY0g7x86_qGX7PBrWUlCb5bUiLjce59TadYG4IKN9gWx5qH2NcB4Vs5SHos31dxYmqHctWGC2Jiao8meO6lY0KeMRpnVFgUxRegA0Rpiwnf1reHr360MCD18GGoTw3/s400/curried+neatballs+march+20+2011+006.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-family: "georgia" , "times new roman" , serif; font-size: medium;">Neatballs coated with a curry sauce</span></b></td></tr>
</tbody></table>
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<span style="font-family: "georgia" , "times new roman" , serif;">This is a vegan "meatball" recipe that I developed over 10 years ago (yikes!) and meant many times to share on this blog, but, somehow, never got around to! The recipe was originally supposed to be included in one of my books, but that never happened.</span></div>
<span style="font-family: "georgia" , "times new roman" , serif;"><br />I love "meatballs", not only because they taste good and are so versatile, but also because so many cuisines boast at least one, and often dozens, of delicious recipes featuring them. Real comfort food, the world over!<br /><br />You can make several times the recipe at one time and freeze them for future meals. <b><i>One time I was very ambitious and made 150 Neatballs in one morning! Here are some photos:</i></b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl2jQ_sK9-T12B1XlJCGqeqwScnbnIwLYGomw-LVfyx8IeNUIvG1Lg8Zr0HnokGuvtq2vI6Vc3pftD558jg-HH3BV_k-j_QiSgD53N96_BMQ6sl40_oqJYDPwoRBZOLXvrINjp/s1600/download+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="194" data-original-width="259" height="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl2jQ_sK9-T12B1XlJCGqeqwScnbnIwLYGomw-LVfyx8IeNUIvG1Lg8Zr0HnokGuvtq2vI6Vc3pftD558jg-HH3BV_k-j_QiSgD53N96_BMQ6sl40_oqJYDPwoRBZOLXvrINjp/s400/download+%25281%2529.jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9MrlktLzqU3rMdQKYc4fX9hiXB9Q_kGUzUubkpmAroTTohjlaABn-7i5C8jKZbiXYk5WaTyySa0hYqI0EW6zR0Ziax2NjhSJr0yFpWcc9VuEONN197aGrd3b55yzcqSRqj4uT/s1600/download.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="194" data-original-width="259" height="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9MrlktLzqU3rMdQKYc4fX9hiXB9Q_kGUzUubkpmAroTTohjlaABn-7i5C8jKZbiXYk5WaTyySa0hYqI0EW6zR0Ziax2NjhSJr0yFpWcc9VuEONN197aGrd3b55yzcqSRqj4uT/s400/download.jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHZWFsIXOEmIcyMLaWtFf8W2BrmbvhF87MzJ7k6buq41NgkLOlDuquYr5GiadeRud7_msKEfUg2IPP5Q4Kiiv2D6UOn21JTBkPRhVJWFnr8u0hCQzMGrqQGgZky-xqsdHQgTCn/s1600/Agave+soy+neatballs+w+kale001.jpg" imageanchor="1"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHZWFsIXOEmIcyMLaWtFf8W2BrmbvhF87MzJ7k6buq41NgkLOlDuquYr5GiadeRud7_msKEfUg2IPP5Q4Kiiv2D6UOn21JTBkPRhVJWFnr8u0hCQzMGrqQGgZky-xqsdHQgTCn/s400/Agave+soy+neatballs+w+kale001.jpg" width="400" /></a></div>
<span style="font-family: "georgia" , "times new roman" , serif;"><b><br /></b></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b><a href="https://docs.google.com/document/d/1-AOCKhPtZCy9X4CcT4-HheUOGMlTwVsb2W5JxpmtIcg/">Printable Recipe</a></b></span><br />
<div style="font-style: normal; line-height: 100%; margin-bottom: 0cm;">
<br />
<span style="color: black;"><span style="font-family: "georgia" , serif;"><b>BRYANNA'S BASIC SAUCY NEATBALLS</b></span></span></div>
<div style="font-style: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;"><b>Servings:
5 </b></span></span></div>
<div style="font-style: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;"><b> Yield: 25 neatballs</b></span></span></div>
<div style="font-style: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;"><b><br /></b></span></span></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<span style="font-family: "georgia" , serif;"><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">These Neatballs, when removed from the oven, resemble rather
dry, round cookies. However, when they are simmered in broth, or in a sauce </span></span></span><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">of
your choice</span></span></span><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">,
they plump up and have a texture almost alarmingly meatlike! </span></span></span></span><br />
<span style="font-family: "georgia" , serif;"><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;"><br /></span></span></span></span></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<span style="font-family: "georgia" , serif;"><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">You can
add whatever appropriate spices and herbs that would go with the
final dish you are making, or just make the </span></span></span><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">b</span></span></span><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">asic
version. The recipe can be doubled, </span></span></span><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">tripled,
quadrupled, etc., </span></span></span><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">
if you would like to freeze some for a later date. Serve with pasta, </span></span></span><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">rice,
bulgur, quinoa, etc., or bread</span></span></span><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">.</span></span></span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<br /></div>
<div style="font-style: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;"><b>Dry
Mix:</b></span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;">1
1/2 cups textured soy protein granules (TVP)</span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;">3/4
cup pure gluten powder (vital wheat gluten)</span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;">1/2
cup fresh breadcrumbs (not dried), packed down</span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;">1
1/2 tsp garlic granules</span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;">1
1/2 tsp onion powder</span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;">freshly-ground
black pepper to taste</span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;">herbs
and spices, to your taste</span></span></div>
<div style="font-style: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;"><b>Wet
Mix:</b></span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;">1
1/4 cups plus 3 T. cold water</span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;">3
Tbs soy sauce or tamari</span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;">1
1/2 Tbs ketchup</span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;">1/2
T. vegan gravy browner, such as Kitchen Bouquet (for color)</span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;">Flour
for coating</span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;">Cooking
spray or oil in a pump-sprayer</span></span></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<span style="font-family: "georgia" , serif;"><span style="color: black;"><span style="font-style: normal;"><b>Optionals</b></span></span><span style="color: black;"><span style="font-style: normal;"><b>:
</b></span></span><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">For
ethnic recipes, you can add so</span></span></span><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">m</span></span></span><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">e
chopped vegetables (well-drained or squeezed, if very wet), grated
ginger, fresh garlic, </span></span></span><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">vegan</span></span></span><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">
parmesan, chopped green onion,</span></span></span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;">etc…..</span></span></div>
<div style="font-style: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="font-family: "georgia" , "times new roman" , serif;"><b><br />Instructions:</b></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;">Mix
together the Dry Mix ingredients in a medium bowl. Whisk the Wet Mix
ingredients together and pour into the Dry Mix, adding whatever
optionals you like. Cover and let the mixture set for at least one
hour. If made ahead, the mixture can be refrigerated for several
hours or days before cooking.</span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;"><br /></span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;"> Preheat
the oven to 400° F.</span></span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;"><br /></span></span></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<span style="font-family: "georgia" , serif;"><span style="color: black;"><span style="font-style: normal; font-weight: normal;">Roll
the mixture into 25 equal-sized balls, squeezing firmly. </span><b><i>As you can see in the photo below, you can also shape the Neatball mixture into oval "kofta" shapes for Middle Eastern recipes.</i></b><span style="font-style: normal; font-weight: normal;"> Dredge in
flour to coat all over. </span></span></span></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
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<span style="font-family: "georgia" , serif;"><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">Place the balls on an oiled cookie sheet and
spray with cooking spray or oil from a </span></span></span><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">p</span></span></span><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;">ump-sprayer.
Bake 20 minutes-- smaller neatballs may need only 15 minutes
cooking time. </span></span></span></span></div>
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<span style="font-family: "georgia" , serif;"><span style="color: black;"><span style="font-style: normal;"><span style="font-weight: normal;"><br />The "Neatballs" will look quite dry, as I mentioned, but this is
their advantage-- when cooked in a sauce, they become plump and
tender, but don't fall apart. Cool thoroughly. </span></span></span><span style="color: black;"><b><i>T</i></b></span><span style="color: black;"><b><i>hey
can be frozen at this point and then cooked in a sauce or soup at a later time, if you wish.</i></b><span style="font-style: normal; font-weight: normal;"> </span></span></span></div>
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<span style="color: black;"><span style="font-family: "georgia" , serif;"><b> To
cook the dry, baked Neatballs in a sauce:</b></span></span></div>
<div style="line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;">Drop
them into a pot containing about 5 cups of your preferred sauce (commercial or
homemade-- homemade should be fully-cooked), <b><i>mixed with</i></b> 2 cups of
water and brought to a simmer. If necessary,</span></span><span style="font-family: "georgia" , "times new roman" , serif;"> add a little more liquid to the sauce, in the form of wine, broth or juice. </span><span style="font-family: "georgia" , serif;">Simmer them for at least 20 minutes, during which time the Neatballs will "plump up</span><span style="font-family: "georgia" , serif;">".</span><span style="font-family: "georgia" , serif;"> </span><br />
<i style="font-family: georgia, serif;"><b><br />OR, if you are planning to use them later in recipes </b></i><i style="font-family: georgia, serif;"><b>coated in a sauce,</b></i><b style="font-family: georgia, serif;"><i> or to use them in a soup</i>, cook them in a pot containing simmering vegan broth of your choice to cover. </b></div>
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<span style="font-family: "georgia" , serif;"><b>If they have been simmered in broth for future recipes, </b>remove the Neatballs from the pot with a strainer spoon, rinse them off gently, and let them cool thoroughly. They can then be frozen. Otherwise, add them directly to a soup, or browned in a bit of oil and coated with a sauce of your choice, such as a curry sauce.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3ddyPOheaFcDu1fwkfnM2Xl17UFInnFLht7jXz81-CB7Q4oF5MobzZDcVL1e2KvRTxgMxJS1hiL4b2txfFf-_qcvAGnPeXaJfQmFyXrpfeRMPxz2qmT6aVF1H-pRFcoWtlg1S/s1600/neatballsCrock6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3ddyPOheaFcDu1fwkfnM2Xl17UFInnFLht7jXz81-CB7Q4oF5MobzZDcVL1e2KvRTxgMxJS1hiL4b2txfFf-_qcvAGnPeXaJfQmFyXrpfeRMPxz2qmT6aVF1H-pRFcoWtlg1S/s400/neatballsCrock6.jpg" width="400" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg7AyPiWc3rNR4z7yOkcpmFpf5R4jaapDUgQ55R3NAiQMcVnzqbGmuBlvbtMG13DSO0BxjczvWN7bwrnD82RSEviCjzQWv39mB6YWm_R4gxQ4ERnO4iErBG6MrGC9qmZQWQaGm/s1600/neatballs+march+20+2011+012.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg7AyPiWc3rNR4z7yOkcpmFpf5R4jaapDUgQ55R3NAiQMcVnzqbGmuBlvbtMG13DSO0BxjczvWN7bwrnD82RSEviCjzQWv39mB6YWm_R4gxQ4ERnO4iErBG6MrGC9qmZQWQaGm/s400/neatballs+march+20+2011+012.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: medium;"><b>Baked, simmered (in broth) and cooled Neatballs that have been browned.</b></span></td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxs5vIHWvNQ3Ezlm0ycGVjWcqQGuFRnWUf9M5ikJ0u7PPQbW5EsUOqM4ZR5p9Q0B2USkuz0nCbfm_TSA0xNglp27RD-Ph6RFIOzimwcIgekaB0RrUbF_mRZJq5Dgzt1E7Uvixm/s1600/download+%25282%2529.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="194" data-original-width="259" height="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxs5vIHWvNQ3Ezlm0ycGVjWcqQGuFRnWUf9M5ikJ0u7PPQbW5EsUOqM4ZR5p9Q0B2USkuz0nCbfm_TSA0xNglp27RD-Ph6RFIOzimwcIgekaB0RrUbF_mRZJq5Dgzt1E7Uvixm/s400/download+%25282%2529.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b style="font-family: Georgia, "Times New Roman", serif; font-size: medium;">My Version of Italian "Wedding Soup" ("Minestra Maritata" or "Zuppa Maritata"), containing b</b><b style="font-family: Georgia, "Times New Roman", serif; font-size: medium;">aked and cooled Neatballs that have been browned before simmering in the soup.</b><br />
<div style="font-family: "Times New Roman"; font-weight: 400; text-align: start;">
<b style="font-family: Georgia, "Times New Roman", serif; font-size: medium;"><span style="font-family: "georgia" , "times new roman" , serif;"><b>Try this delicious Vietnamese Pho recipe, using </b></span><b style="font-family: Georgia, "Times New Roman", serif;">Neatballs instead of the vegan "steak"</b><b style="font-family: Georgia, "Times New Roman", serif;"><i>:</i></b></b></div>
<b style="font-family: Georgia, "Times New Roman", serif; font-size: medium;">
</b>
<br />
<div style="font-family: "Times New Roman"; font-weight: 400; text-align: start;">
<b style="font-family: Georgia, "Times New Roman", serif; font-size: medium;"><span style="font-family: "georgia" , "times new roman" , serif;"><a href="http://veganfeastkitchen.blogspot.com/2010/11/pho-chay-vegetarian-pho-noodles-with.html">http://veganfeastkitchen.blogspot.com/2010/11/pho-chay-vegetarian-pho-noodles-with.html</a></span></b></div>
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<b style="font-family: Georgia, "Times New Roman", serif; font-size: medium;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOVuSVJ7WN9eEN51dw1K08P-rC5o1ijp4hgL7EtQtUZ79su2mDuN-sAv1MdqggVkLzyxv7dH-Gy-kyQF5AyyRhJEUynJblAIr_RS_PRYqfVxhqmypLbnp6K3-7bhVgN4q3nn_i/s1600/resizephochay002-crop.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="275" data-original-width="320" height="343" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOVuSVJ7WN9eEN51dw1K08P-rC5o1ijp4hgL7EtQtUZ79su2mDuN-sAv1MdqggVkLzyxv7dH-Gy-kyQF5AyyRhJEUynJblAIr_RS_PRYqfVxhqmypLbnp6K3-7bhVgN4q3nn_i/s400/resizephochay002-crop.jpg" width="400" /></a></b></div>
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<span style="color: black; font-family: "georgia" , serif;"><span style="font-style: normal;"><b>Nutrition
Facts </b></span></span><span style="color: black; font-family: "georgia" , serif;"><span style="font-style: normal;"><b>(</b></span></span><span style="color: black; font-family: "georgia" , serif;"><b><i>calculated
using low sodium soy sauce and ketchup)</i></b></span></div>
<div style="font-style: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;"><b>Nutrition
(per serving; 5 Neatballs):</b> </span></span><br />
<span style="color: black;"><span style="font-family: "georgia" , serif;">195.6 calories; 3% calories from fat;
0.8g total fat; </span></span><span style="font-family: "georgia" , serif;">0.0mg
cholesterol; 404.9mg sodium; 86.3mg potassium; 19.7g carbohydrates;
0.7g fiber; </span><span style="font-family: "georgia" , serif;">1.9g
sugar; 27.4g protein.</span></div>
<div style="font-style: normal; font-weight: normal; line-height: 100%; margin-bottom: 0cm;">
<span style="color: black;"><span style="font-family: "georgia" , serif;"><br /></span></span>
<span style="color: black;"><span style="font-family: "georgia" , serif;">Enjoy!</span></span><br />
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<br /><div class="blogger-post-footer">The kitchen journal of a vegan food writer...For the 21st
century we need to learn to cook for ourselves again,
and learning to cook vegan can be a bit intimidating.
I'd like to help with that, from my kitchen to yours.
Bryanna Clark Grogan, author of 8 published vegan cookbooks and The Vegan Feast quarterly cooking newsletter. Moderator of the beginners’ vegetarian forum on vegsource.com.</div>Bryanna Clark Groganhttp://www.blogger.com/profile/13235333928055873948noreply@blogger.com2tag:blogger.com,1999:blog-24141461.post-63421034743322619592019-06-26T17:41:00.000-07:002020-06-30T17:31:51.022-07:00BRYANNA'S (UPDATED) LOW-SUGAR CHICKPEA CHOCOLATE SPREAD, TWO WAYS<br />
<br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><br />(UPDATED on June 30, 2020.)</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b><br /></b>I haven't been blogging lately, but I have been cooking and researching! My new doctor sent me to an internist a few weeks ago and I've been told that I am not <i>pre-diabetic</i>, as I was previously told by another doctor, but I <b><i>am</i> </b>actually<b> </b>diabetic. It's not so bad as to need insulin, and my glucose levels have actually gone down, but I do need to be more strict about my diet and exercise. So, I am still on a low-glycemic diet, of course, but also counting carbs and sugars, and I am getting back into walking, weights and other exercise, now that my shingles nerve pain has lessened quite substantially (after 6 months!).<br /><br />So, a lot of my time has been taken up with research and experimentation, as you can imagine! It's not that hard for me to resist the temptation of white bread (my husband's homemade, with some oats and wheat bran in it), pizza, and desserts, etc., because I am determined not to ever have to use insulin, to lose some weight, and to still make food that is delicious <b><i>and</i></b> health-promoting. Sprouted grain bread is my choice now, farinata instead of pizza dough (see <a href="https://veganfeastkitchen.blogspot.com/2014/04/farinata-italian-chickpea-flour-pancake.html">https://veganfeastkitchen.blogspot.com/2014/04/farinata-italian-chickpea-flour-pancake.html</a> ), fruits for dessert, and the odd </span><span style="font-family: "georgia" , "times new roman" , serif;">homemade</span><span style="font-family: "georgia" , "times new roman" , serif;"> low-sugar treat.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">That said, I love chocolate and I don't want to give it up! I can have a bit of dark chocolate (at least 71% chocolate) for a treat, but I want to create some chocolate recipes at home, too. I had heard about chickpea chocolate spreads and, since I always have a supply of cooked chickpeas in my freezer, I decided to try making some. Below is my recipe and, with two options for sweeteners, and Nutrition Facts. </span><br />
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<span style="background-color: yellow; font-family: "georgia" , "times new roman" , serif;">If you have to be very strict about sweets, you could use your favorite sugar-free sweetener. Personally, I really dislike stevia, so I would use sucralose (Splenda) for a sugar-free product. After much research, I don't see that using those products once in a while would cause any harm. The most important thing, in my opinion, is to work steadily towards curbing your taste for sweets.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">Anyway-- enough chatter! Here's the recipe!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgThcOHAmROcwEdjsC_K-oHMz4w5weBs7udZzsPnBSNbSbA_a60X9q8kxqyX5HixL5mc9C64n9bgLHhvfRAojc_publOLBj9Bf5oZbz5eRnInQdQuBd-JSY_Ks3zNaUKPQnO8YR/s1600/chickpea+chocolate+spread2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="680" data-original-width="907" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgThcOHAmROcwEdjsC_K-oHMz4w5weBs7udZzsPnBSNbSbA_a60X9q8kxqyX5HixL5mc9C64n9bgLHhvfRAojc_publOLBj9Bf5oZbz5eRnInQdQuBd-JSY_Ks3zNaUKPQnO8YR/s400/chickpea+chocolate+spread2.JPG" width="400" /></a></div>
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span><span style="font-family: "georgia" , "times new roman" , serif;">My husband and I are enjoying this yummy spread on toast, or on apple slices-- small amounts, of course. It's not as sweet as Nutella, for sure, but I now prefer less sweet. </span><i style="font-family: Georgia, "Times New Roman", serif;"> (You can check out the nutrition facts for my spreads at the bottom of the page,and there is a photo of the nutrition facts from a jar of Nutella just below.) </i><span style="font-family: "georgia" , "times new roman" , serif;"><b style="background-color: #f1c232;">UPDATE: You can make chocolate milk by blending 2 tablespoons of the spread with a cup of your favorite plant-based milk-- I used an immersion/stick blender.</b></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><b>BRYANNA'S CHICKPEA CHOCOLATE SPREAD, TWO WAYS</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Makes 1 7/8 cups (2 cups when made with Date Paste)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">15-16 servings-- 2 T. each serving</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><i style="background-color: yellow;">This delicious spread is a much more nutritious and dairy-free, palm oil-free option than Nutella, and also less expensive. (<b>See Nutella nutrition label just below, to compare with both versions I have devised </b>.) It's not as cloyingly sweet as Nutella, but the chocolate flavor is deeper and more pronounced, which is a plus, in my opinion!</i></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz6ZO45kudrJxLRy8zmCgwvqSqJfTJuMMVHYwFOMSM3m91UxbAXLzW9j5FurUt5F7BM1LLFE38RW9PXd3mMkfiNfttNqdvzDqgYOvX0fObvvKo5gGVFM9x-CTOs6zcV0nKfoL-/s1600/nutella.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="683" data-original-width="1024" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz6ZO45kudrJxLRy8zmCgwvqSqJfTJuMMVHYwFOMSM3m91UxbAXLzW9j5FurUt5F7BM1LLFE38RW9PXd3mMkfiNfttNqdvzDqgYOvX0fObvvKo5gGVFM9x-CTOs6zcV0nKfoL-/s400/nutella.jpg" width="400" /></a></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><i><b>See Nutrition facts for Chocolate Chickpea Spread made with syrups, or with date paste, at the end of this post. </b>NOTE: When made with Date Paste, the spread is not quite as sweet, but calories, carbs and sugars are somewhat lower.</i></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">1 1/2 cups canned or cooked chickpeas, rinsed & drained (14-15 oz. can)</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">4 tbsp nut butter <i>(I used peanut butter this time)</i></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">1/2 cup dark cocoa powder</span></div>
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<i style="background-color: #eeeeee; font-family: georgia, "times new roman", serif;">1 cup Date Paste [about 5 ounces] -- see just below for Date Paste recipe </i><br />
<i style="background-color: #eeeeee; font-family: georgia, "times new roman", serif;">OR 1/3 to 1/2 cup of Splenda [sucralose-- a sugar alcohol]</i></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">1 tsp vanilla extract</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><i>OPTIONAL, if the paste is too dry: 1 tbsp water</i></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Blend all of the ingredients in food processor until very smooth. </span><span style="font-family: "georgia" , "times new roman" , serif;">Store in jar in the refrigerator in a tightly-closed jar for up to two weeks.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><b>HOMEMADE DATE PASTE (Makes 3 cups)</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><i>NOTE: I use organic Deglet Noor pitted dates, but you can use pitted Medjool dates, if you like.</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">***You can also use the more inexpensive, tightly-packed block of pressed baking dates from your supermarket, but you will need to weigh the dates -- 15.25 ounces for this recipe. You may also need to add a bit more hot water when processing.***</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">2 cups (tightly packed) pitted, chopped dates <i>(See Note above)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">3 cups boiling water</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">Soak the dates in the boiling water in a COVERED heat-proof bowl or batter bowl for about 30 minutes.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">In the bowl of a large food processor fitted with an "S" blade, combine the soaked pitted dates and water.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">Process until very smooth, scraping down the bowl to make sure all of the dates are pulverized. Add a bit more water if the mixtured is too thick. It should be thick enough to mound up on a spoon, not runny.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">Store the date paste in an airtight container in the refrigerator for up to two weeks, or you can freeze it in amounts that suit your cooking or baking needs.<br /><br /><b>NUTRITION FACTS</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b>For recipe using Date Paste:</b></span><br />
<table class="comp nutrition-label" id="nutrition-label_1-2" style="background: rgb(255, 255, 255); border-radius: 0px; border-spacing: 0px; border: 1px solid rgb(218, 218, 218); box-sizing: inherit; color: #212121; font-family: "Montserrat SemiBold", HelveticaNeueBold, HelveticaNeue-Bold, "Helvetica Neue Bold", HelveticaBold, Helvetica-Bold, "Helvetica Bold", HelveticaNeue, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 16px; margin: 1rem auto 0px; max-width: 320px; padding: 10px; vertical-align: baseline; width: auto;"><thead style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-size: 1.5rem; margin: 0px; padding: 0.5rem 0px 0px; text-align: left; vertical-align: bottom;">Nutrition Facts</th></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 400; margin: 0px; padding: 0px; text-align: left; vertical-align: bottom;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Serving size:</span> 2 tablespoons</th></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 400; margin: 0px; padding: 0px 0px 5px; text-align: left; vertical-align: bottom;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Servings:</span> 16</th></tr>
</thead><tbody style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 0px; border-image: initial; border-left: none; border-right: none; border-top: 5px solid rgb(218, 218, 218); box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 0px; vertical-align: top;">Amount per serving</td><td style="background: 0px 0px; border-bottom: 0px; border-image: initial; border-left: none; border-right: none; border-top: 5px solid rgb(218, 218, 218); box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 0px; text-align: right; vertical-align: top;"></td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-size: 1.5rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px 0.2rem; vertical-align: top;">Calories</td><td style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-size: 1.5rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px 0.2rem; text-align: right; vertical-align: top;">105</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="right" colspan="2" style="background: 0px 0px; border-bottom: 1px solid rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: 1px solid rgb(218, 218, 218); box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">% Daily Value*</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Total Fat</span> 4.7g</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">6%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="single-padding" style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px 2px 10px; vertical-align: top;">Saturated Fat 1.1g</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">6%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Cholesterol</span> 0mg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">0%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Sodium</span> 105mg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">5%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Total Carbohydrate</span> 14.7g</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">5%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="single-padding" style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px 2px 10px; vertical-align: top;">Dietary Fiber 3g</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">11%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="single-padding" style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px 2px 10px; vertical-align: top;">Total Sugars 6.4g</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;"></td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Protein</span> 4g</td><td style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;"></td></tr>
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<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: 5px solid rgb(218, 218, 218); box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 5px 0px 2px; vertical-align: top;">Vitamin D 0mcg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: 5px solid rgb(218, 218, 218); box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 5px 0px 2px; text-align: right; vertical-align: top;">0%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;">Calcium 11mg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">1%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;">Iron 2mg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">9%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;">Potassium 132mg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">3%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><em style="background: 0px 0px; border: 0px; box-sizing: inherit; display: block; font-size: 0.8125rem; line-height: 18px; margin: 0px; padding: 8px 0px; vertical-align: baseline;">*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. <a href="https://www.verywellfit.com/what-does-based-on-a-2000-calorie-diet-mean-4099137" style="background: 0px 0px; box-sizing: inherit; color: #401e47; margin: 0px; outline: 0px; padding: 0px; transition: color 0.15s ease-out 0s; vertical-align: baseline;" target="_blank">2,000 calorie a day</a> is used for general nutrition advice.</em></td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="background: 0px 0px; border: none; box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 8px 0px 2px; vertical-align: top;"><span class="analyzed-by" style="background: 0px 0px; border: 0px; box-sizing: inherit; color: #777777; font-size: 0.625rem; margin: 0px; padding: 0px; vertical-align: baseline;">Recipe analyzed by </span><img class="nutrition-label-image" src="https://www.verywellfit.com/static/4.161.0/image/logo-nutrition-label.png" style="background: 0px 0px; border: 0px; box-sizing: inherit; height: auto; margin: 0px; max-width: 100%; padding: 0px; vertical-align: middle; width: 75px;" /></td></tr>
</tfoot></table>
<br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b>For recipe using Splenda (sucralose-- a sugar alcohol):</b></span><br />
<br />
<table class="comp nutrition-label" id="nutrition-label_1-2" style="background: rgb(255, 255, 255); border-radius: 0px; border-spacing: 0px; border: 1px solid rgb(218, 218, 218); box-sizing: inherit; color: #212121; font-family: "Montserrat SemiBold", HelveticaNeueBold, HelveticaNeue-Bold, "Helvetica Neue Bold", HelveticaBold, Helvetica-Bold, "Helvetica Bold", HelveticaNeue, "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 16px; margin: 1rem auto 0px; max-width: 320px; padding: 10px; vertical-align: baseline; width: auto;"><thead style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-size: 1.5rem; margin: 0px; padding: 0.5rem 0px 0px; text-align: left; vertical-align: bottom;">Nutrition Facts</th></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 400; margin: 0px; padding: 0px; text-align: left; vertical-align: bottom;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Serving size:</span> 2 tablespoons</th></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><th colspan="2" style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 400; margin: 0px; padding: 0px 0px 5px; text-align: left; vertical-align: bottom;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Servings:</span> 16</th></tr>
</thead><tbody style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 0px; border-image: initial; border-left: none; border-right: none; border-top: 5px solid rgb(218, 218, 218); box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 0px; vertical-align: top;">Amount per serving</td><td style="background: 0px 0px; border-bottom: 0px; border-image: initial; border-left: none; border-right: none; border-top: 5px solid rgb(218, 218, 218); box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 0px; text-align: right; vertical-align: top;"></td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-size: 1.5rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px 0.2rem; vertical-align: top;">Calories</td><td style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-size: 1.5rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px 0.2rem; text-align: right; vertical-align: top;">80</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="right" colspan="2" style="background: 0px 0px; border-bottom: 1px solid rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: 1px solid rgb(218, 218, 218); box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">% Daily Value*</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Total Fat</span> 4.7g</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">6%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="single-padding" style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px 2px 10px; vertical-align: top;">Saturated Fat 1.1g</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">6%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Cholesterol</span> 0mg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">0%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Sodium</span> 105mg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">5%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Total Carbohydrate</span> 8.1g</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">3%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="single-padding" style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px 2px 10px; vertical-align: top;">Dietary Fiber 2.4g</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">8%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td class="single-padding" style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px 2px 10px; vertical-align: top;">Total Sugars 0.8g</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;"></td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><span style="background: 0px 0px; border: 0px; box-sizing: inherit; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Protein</span> 3.6g</td><td style="background: 0px 0px; border: none; box-sizing: inherit; font-family: helvetica; font-size: 0.875rem; font-weight: 700; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;"></td></tr>
</tbody><tfoot style="background: 0px 0px; border-bottom: none; border-image: initial; border-left: 0px; border-right: 0px; border-top: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: 5px solid rgb(218, 218, 218); box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 5px 0px 2px; vertical-align: top;">Vitamin D 0mcg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: 5px solid rgb(218, 218, 218); box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 5px 0px 2px; text-align: right; vertical-align: top;">0%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;">Calcium 11mg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">1%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;">Iron 1mg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">8%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;">Potassium 132mg</td><td style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; text-align: right; vertical-align: top;">3%</td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="background: 0px 0px; border-bottom: 1px dotted rgb(218, 218, 218); border-image: initial; border-left: none; border-right: none; border-top: none; box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 2px 0px; vertical-align: top;"><em style="background: 0px 0px; border: 0px; box-sizing: inherit; display: block; font-size: 0.8125rem; line-height: 18px; margin: 0px; padding: 8px 0px; vertical-align: baseline;">*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. <a href="https://www.verywellfit.com/what-does-based-on-a-2000-calorie-diet-mean-4099137" style="background: 0px 0px; box-sizing: inherit; color: #401e47; margin: 0px; outline: 0px; padding: 0px; transition: color 0.15s ease-out 0s; vertical-align: baseline;" target="_blank">2,000 calorie a day</a> is used for general nutrition advice.</em></td></tr>
<tr style="background: 0px 0px; border: 0px; box-sizing: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><td colspan="2" style="background: 0px 0px; border: none; box-sizing: inherit; color: #434343; font-family: helvetica; font-size: 0.875rem; line-height: 22px; margin: 0px; padding: 8px 0px 2px; vertical-align: top;"><span class="analyzed-by" style="background: 0px 0px; border: 0px; box-sizing: inherit; color: #777777; font-size: 0.625rem; margin: 0px; padding: 0px; vertical-align: baseline;">Recipe analyzed by </span><img class="nutrition-label-image" src="https://www.verywellfit.com/static/4.161.0/image/logo-nutrition-label.png" style="background: 0px 0px; border: 0px; box-sizing: inherit; height: auto; margin: 0px; max-width: 100%; padding: 0px; vertical-align: middle; width: 75px;" /></td></tr>
</tfoot></table>
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<br />
<span style="font-family: "georgia" , "times new roman" , serif;">Enjoy!</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
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<br /><div class="blogger-post-footer">The kitchen journal of a vegan food writer...For the 21st
century we need to learn to cook for ourselves again,
and learning to cook vegan can be a bit intimidating.
I'd like to help with that, from my kitchen to yours.
Bryanna Clark Grogan, author of 8 published vegan cookbooks and The Vegan Feast quarterly cooking newsletter. Moderator of the beginners’ vegetarian forum on vegsource.com.</div>Bryanna Clark Groganhttp://www.blogger.com/profile/13235333928055873948noreply@blogger.com1tag:blogger.com,1999:blog-24141461.post-37091962074757929802019-05-29T16:40:00.001-07:002019-05-29T16:40:11.852-07:00NEW MOIST & VERY CHOCOLATE-Y LOW-FAT OAT BROWNIES (CAN BE GF)<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
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<span style="font-family: "georgia" , "times new roman" , serif;">I love brownies! You will find quite a few brownie recipes on this blog, but, because I was diagnosed with pre-diabetes last year, I've been working on a version that is not only very chocolate-y, moist and low in fat, but made with low-glycemic ingredients. (See <a href="https://veganfeastkitchen.blogspot.com/2018/03/why-i-havent-been-blogging-2-recipes.html">this post</a> and <a href="https://veganfeastkitchen.blogspot.com/2018/04/easy-bean-enhanced-vegan-burger-buns.html">this one</a>.)<br /><br />I did devise <a href="https://veganfeastkitchen.blogspot.com/2018/09/moist-delicious-low-glycemic-low-fat.html">a very good low-glycemic brownie</a> last September, which included the addition of <a href="https://veganfeastkitchen.blogspot.com/2017/01/first-adventures-with-yellow-split-pea.html">yellow split pea puree</a> and unsweetened applesauce. <b><i>(<a href="https://www.verywellfit.com/low-glycemic-superfoods-3289497">See about the low-glycemic advantages of split peas and other pulses here</a>.)</i></b><br /><br />In this new recipe I still use my favorite low-glycemic flour combination of oat flour and chickpea flour, but, in addition to split peas and unsweetened </span><span style="font-family: "georgia" , "times new roman" , serif;">applesauce,</span><span style="font-family: "georgia" , "times new roman" , serif;"> </span><span style="font-family: "georgia" , "times new roman" , serif;">this new recipe utilizes <span style="background-color: #c27ba0;"><b>prune puree</b></span> , which provides sweetness <i>(thereby cutting down on the amount of sugar needed)</i> AND a whole lot of other goodness. (It seems that p</span><span style="font-family: "georgia" , "times new roman" , serif;">runes contain lots of fiber, which is slow to digest, leaving you satisfied for a longer time. Prunes also have a low glycemic index count, which means that they raise the glucose [sugar] levels in your blood slowly. <i><b>See </b></i></span><a href="https://www.healthline.com/health/food-nutrition/top-benefits-of-prunes-prune-juice#digestion" style="font-family: georgia, "times new roman", serif;"><i><b>this article</b></i></a><span style="font-family: "georgia" , "times new roman" , serif;"><i><b> for more about the benefits of adding prunes to your diet.</b></i></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><b><a href="https://docs.google.com/document/d/16lY6oey-Jj8cu8cr2s6Om8t7KnPc9dHTkX_ndeHTaDI/">Printable Recipe</a></b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b>BRYANNA'S NEW MOIST AND VERY CHOCOLATE-Y LOW-FAT OAT & CHICKPEA FLOUR BROWNIES</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b>(It also happens to be gluten-free if you use GF oatmeal.)</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b>Makes 18 brownies</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">This is the latest (and maybe the last!) recipe in my quest for a really delicious dark chocolate, vegan, low-fat, low-glycemic brownie. It's easy to make and, dare I say it, even healthful, despite being a delicious dessert item.<br /> Oat flour and chickpea flour are both low-glycemic flours. Applesauce, prune puree and yellow split pea puree add plenty of fiber and nutrients, as well as moisture. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b>NOTE:</b> I make oat flour by grinding oatmeal flakes in my Vitamix-- just make sure the container is absolutely dry!</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b><i>DRY MIX:</i></b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">3/4 cup oat flour</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1/2 cup +1 Tbsp dark cocoa powder</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">6 Tbsp. chickpea flour (also called besan)<i> (or other bean flour)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">3/4 tsp. salt</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">3/4 tsp. baking soda<br />3/4 tsp. </span><span style="font-family: "georgia" , "times new roman" , serif;">baking powder</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><i style="font-weight: bold;">WET MIX:</i><br />
1 cup unsweetened smooth applesauce</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1/2 cup Prune Puree <i><b>(see end of blog for homemade recipe)</b></i> OR babyfood pureed prunes in a jar<br />6 Tbsp. yellow split pea puree<b><i> (see how to and store make below)</i></b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">6 Tbsp. maple syrup or agave nectar</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1 1/2 Tbsp. oil</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">2 tsp. vanilla extract</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><i><b>ADDITIONAL:</b></i> </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1/2 cup chopped walnuts or pecans</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b>INSTRUCTIONS:</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Turn the oven to 350 degrees F. Prepare a 7 x 11" baking pan by lining with baking parchment. <br /><br /><b>Or, </b>as I do, grease the bottom and sides of the inside of the pan lightly with my <a href="https://docs.google.com/document/d/1qkqw46uknYG42b8RXNgDHSmRj7xcW6bAIDEa8yXEju4/">Homemade Palm-Oil-free, Non-Hydrogenated “Cake Release” (Pan Coating or Professional Baker's Grease) with GF Option</a>. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Whisk the Dry Mix ingredients together in a small bowl and set aside. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">In a larger bowl, whisk together the Wet Mix ingredients until smooth. Add the Dry Mix into the bowl and stir until smooth. Add the chopped walnuts and stir just to distribute evenly.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Scoop the batter into the prepared pan (using a silicone spatula to get as much as possible) and then spread it evenly into the pan with the spatula.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Bake for 18 minutes and cool thoroughly on a rack before cutting into 18 pieces.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: #d5a6bd;"><b>HOW TO MAKE PRUNE PUREE:</b></span><br /><b>Note:</b> 2 cups of large pitted prunes, pressed down a bit, with make about 2 3/4 cups of prune puree.<br /><br />In an appropriately-sized bowl, cover your prunes with hot water. (Make sure that they are completely covered with water.) Let the prunes sit until they are more or less lukewarm. Then pour the prunes and water into your blender and blend until VERY smooth. You can safely keep this in your refrigerator in a tightly-closed container for 2 or 3 days, or you might prefer to store it in 1/2-cup containers in the freezer.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /><b style="background-color: yellow;">HOW TO MAKE YELLOW SPLIT PEA PUREE (Makes 5 cups):</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Mix 2 cups of dried split yellow peas with 4 cups of water in an Instant Pot and cook at high pressure for 10 minutes. <span style="background-color: #ffd966;"><i><b>(PS: You could use any other type of pressure cooker, OR you can simmer, covered, for 30 minutes in a medium saucepan on your stovetop.</b></i>)</span> The resulting soft mush just needed a few stirs to "puree", or, if it looks a bit lumpy, you can cool it off a bit and puree it in your blender.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">I refrigerate the puree in a covered container for a day or so-- it will firm up considerably. You can press then the puree into silicone cupcake liners or large </span><span style="font-family: "georgia" , "times new roman" , serif;">silicone</span><span style="font-family: "georgia" , "times new roman" , serif;"> ice cube trays in 1/4 cup portions, or into normal ice cube trays in 2 Tbsp. portions and freeze them. Then pop out the frozen portions, bag them up and place them back in the freezer for future use.<br /><b style="background-color: yellow;">(See more about yellow split pea puree <a href="https://veganfeastkitchen.blogspot.com/2017/01/first-adventures-with-yellow-split-pea.html">at this link</a>.)</b></span><br />
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<a href="https://www.verywellfit.com/recipe-nutrition-analyzer-4157076" target="_blank"><img height="627" src="https://www.verywellfit.com/thmb/4OvoaACd5mY7gj_1ms4Atr27gzs=/1000x0/Nutrition-Label-Embed--2122878849-7e2fdd8d4aa443f69be53269e350ef28.png" width="320" /></a>
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<span style="font-family: "georgia" , "times new roman" , serif;">Enjoy!</span><br />
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<div class="blogger-post-footer">The kitchen journal of a vegan food writer...For the 21st
century we need to learn to cook for ourselves again,
and learning to cook vegan can be a bit intimidating.
I'd like to help with that, from my kitchen to yours.
Bryanna Clark Grogan, author of 8 published vegan cookbooks and The Vegan Feast quarterly cooking newsletter. Moderator of the beginners’ vegetarian forum on vegsource.com.</div>Bryanna Clark Groganhttp://www.blogger.com/profile/13235333928055873948noreply@blogger.com2tag:blogger.com,1999:blog-24141461.post-35038382493632042662019-05-10T16:39:00.001-07:002020-06-01T10:23:37.460-07:00NEWLY REVISED (2020), EASIER, CHEAPER CRUELTY-FREE, PALM OIL-FREE VEGAN BUTTER-Y SPREAD<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1NXNyFFIoXtZ1jFGkEjPycdTWL461AJBBEq9_hcKQHCn0fxT52J0-DpPHddRsA9LFk0neCAxp7M5hK44acJwaPuK8CKqcM8vqLCUQvjlN7gnt0GQE4PSZEB9SF0bqps432b43/s1600/Buttery+spread+with+cocoa+butter+%25282%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="300" data-original-width="400" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1NXNyFFIoXtZ1jFGkEjPycdTWL461AJBBEq9_hcKQHCn0fxT52J0-DpPHddRsA9LFk0neCAxp7M5hK44acJwaPuK8CKqcM8vqLCUQvjlN7gnt0GQE4PSZEB9SF0bqps432b43/s400/Buttery+spread+with+cocoa+butter+%25282%2529.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;"><b>New version of Butter-y Spread made with liquid oil and a small amount of cocoa butter or a bit more of coconut oil for a more solid texture and no separating. This works well with either soy or non-soy versions.</b></span></td></tr>
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<span style="font-family: "georgia" , "times new roman" , serif;">In this post, have steamlined my easy, inexpensive Vegan Butter-y Spread and added a version using cruelty-free coconut oil instead of cocoa butter for those who cannot access affordable, organic, fair trade cocoa butter (especially here in Canada). It also includes a non-soy version.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b><i>I was going to post it in a revised version of the last post I did on this recipe, but I decided to keep this post relatively short and steer you to the older post if you want more info on cruelty-free coconut oil (and why that's important) and on cocoa butter. <br />So here's the post with all that info: </i></b><a href="http://veganfeastkitchen.blogspot.com/2017/05/revised-easy-palm-oil-free-cruelty-free.html"><b style="background-color: yellow;">What do I mean by "cruelty-free"?</b></a></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b>A word about affordability:</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Use organic, fair trade cocoa butter, if you can. If you live in the USA, this is a reliable vendor with decent prices-- <a href="https://chocolatealchemy.myshopify.com/products/cocoa-butter-deodorized">Chocolate Alchemy</a>.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Affordable prices are harder to find in Canada, so you might want to try using an organic natural, UN-deodorized cocoa butter, which is cheaper, from a health food store [wafers or chunks]. It's such a small amount that it may not make a difference.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Use Cruelty-Free coconut oil. In Canada, Nutiva seems to be a good buy. "Nutiva Organic Virgin Coconut Oil is unrefined, cold pressed, GMO-free, and made from fresh coconuts. All of their coconut oil products are human-picked, but look for the Fair Trade logo when purchasing."</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">"If you shop at Trader Joe’s [in the USA], you might be glad to know that their coconut oil is human-picked and certified organic. In their Trader Joe’s Organic Virgin Coconut Oil, the main ingredient featured is fresh coconuts that are cold-pressed."</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">(Both quotes from:</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><a href="http://www.vildamagazine.com/2016/03/coconut-oil-cruelty-free/">http://www.vildamagazine.com/2016/03/coconut-oil-cruelty-free/ </a>)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span><span style="font-family: "georgia" , "times new roman" , serif;"><b>So, without further ado:</b></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span><span style="font-family: "georgia" , "times new roman" , serif;"><b><a href="https://docs.google.com/document/d/1R9vm9AOKpJ3K46_zEjkKRFXWWdEwOv7Hi_Z-JD3ytzw/">Printable Recipe</a></b></span><br />
<b><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">BRYANNA'S NEW, EASY PALM OIL-FREE VEGAN BUTTER-Y SPREAD </span></b><br />
<b><span style="font-family: "georgia" , "times new roman" , serif;">Revised August 30, 2019</span></b><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b>(Soy & Non-Soy versions; made with liquid oil and a small amount of either cocoa butter or coconut oil)</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b><br /></b></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b>© Bryanna Clark Grogan 2019. All rights reserved.</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b><br /></b></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b>Yield: 1 1/2 cups for cocoa butter version; 2 cups for coconut oil version</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">This is an inexpensive, delicious and easy-to-make butter-y spread to use on bread, toast, muffins, etc., in sauces on and cooked vegetables. It may not be firm enough to use in place of butter or solid margarine in some baking-- though it often works if used in a frozen state. Frozen, both are firm and can be scraped with a knife to use on toast, etc..</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b><i>NON-SOY VARIATION:</i></b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><i>Instead of soymilk, use a non-sweet </i></span><i style="font-family: georgia, "times new roman", serif;">(original)</i><i style="font-family: georgia, "times new roman", serif;"> coconut creamer, or you can use a creamy sort of plant-based milk that has a pleasant taste. (Rice milk is too thin). </i><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><i><b>NOTE: Silk and So Delicious brands use cruelty-free coconut products</b>.</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="background-color: yellow; font-family: "georgia" , "times new roman" , serif;"><b>**NOTE: March 2020</b> This is an amalgamated, revised and updated version of my three previous posts on making this easy and delicious homemade vegan Butter-y Spread; and also making the clean-up much less of a hassle!</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b>#1.) Ingredient List for Cocoa Butter Version:</b><i><span style="background-color: #f6b26b;">(see recipe intro for non-soy version)</span></i><b>Makes 1 1/2 cups</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b><br /></b></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b>Mix A:</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1/2 cup soy milk <i>(I used Silk Organic Original) </i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">3/4 tsp lemon juice</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1/2-1 tsp. fine salt<i> </i><br />3/4 cup neutral tasting oil of your choice</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">2 tsp liquid soy or sunflower lecithin</span><br />
<b>Mix B:</b><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1 1/2 oz.(44g) steam-deodorized organic cocoa butter, melted to make 1/4 cup <br />(<b><i>See note on cocoa butter above photo)</i></b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1/2 tsp guar gum or xanthan gum</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">pinch tumeric (optional)</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b>#2) Ingredient List for the Coconut Oil Version:</b><i><span style="background-color: #f6b26b;">(see recipe intro for non-soy version)</span></i></span><br />
<b style="font-family: georgia, "times new roman", serif;"><br />Makes 2 cups</b><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><b>Mix A:</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1/2 cup soy milk (I used Silk Organic Original) </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">3/4 tsp. lemon juice</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1/2-1 tsp. fine salt</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">3/4 cup liquid oil of your choice</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">2 tsp. liquid soy or sunflower lecithin</span><br />
<b style="font-family: georgia, "times new roman", serif;">Mix B:</b><br />
<span style="font-family: "georgia" , "times new roman" , serif;">3/4 cup cruelty-free refined coconut oil, melted<a href="https://animalplace.org/did-a-monkey-pick-your-coconuts/"> <i>(See approved cruelty-free brands here.)</i></a></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1 1/2-2 tsp guar gum or xanthan gum </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><i>(<b>NOTE:</b> More of this gum is required for the coconut oil version than the cocoa butter version because cocoa butter sets much more firmly than coconut oil.)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">1/8 tsp. tumeric <i>(optional)</i></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b><i>Important Note:</i></b> I melt the cocoa butter or coconut oil in a 1 qt. Pyrex pitcher in the microwave for a few minutes at medium power. If you prefer, place the pitcher in a saucepan with hot water and heat over medium heat until it melts. Either way, remove carefully using a potholder. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span><span style="font-family: "georgia" , "times new roman" , serif;"><b><i style="background-color: yellow;">New, easier instructions (and easier clean-up, too!):</i></b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Pour the milk, lemon juice, salt, liquid oil, and the lecithin into a 2 qt. Pyrex batter bowl, or something similar. Blend briefly with a hand/immersion blender. Pour in the melted coconut oil or cocoa butter, guar or xanthan gum, and optional turmeric, if using. Immediately blend the mixture with the hand immersion blender until it is creamy and thick (work fast with the cocoa butter because it sets faster than the coconut oil version.)</span><br />
<br />
<span style="font-family: "georgia" , "times new roman" , serif;">Use a small silicone spatula to scoop the mixture into small shallow glass refrigerator containers with lids. Smooth the tops. Cover and refrigerate for several hours before using. You can also freeze it, or freeze it until the mixture is firm and then refrigerate.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Clean your utensils and pitchers with hot soapy water.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b>Makes 24 Tablespoons</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b>Nutrition Facts, made with cocoa butter (Serving size: 1/24 of a recipe/0.5 ounces/1 tablespoon.)</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Calories 84, Total Fat 9.45g, Saturated Fat 2.5g, Cholesterol 0mg, Sodium 41.29mg, Sugar 0.13g, Protein 0.15g</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><b>Nutrition Facts, made with coconut oil (Serving size: 1/32 of a recipe/0.5 ounces/1 tablespoon.)</b></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;">Calories 91, Total Fat 10.3g, Saturated Fat 4.8g, cholesterol 0mg, Sodium 56g, Sugar o.2g Protein 0.13g</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Enjoy!</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
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<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span><div class="blogger-post-footer">The kitchen journal of a vegan food writer...For the 21st
century we need to learn to cook for ourselves again,
and learning to cook vegan can be a bit intimidating.
I'd like to help with that, from my kitchen to yours.
Bryanna Clark Grogan, author of 8 published vegan cookbooks and The Vegan Feast quarterly cooking newsletter. Moderator of the beginners’ vegetarian forum on vegsource.com.</div>Bryanna Clark Groganhttp://www.blogger.com/profile/13235333928055873948noreply@blogger.com2