Saturday, January 20, 2018
HOMEMADE (LOW-SATURATED FAT) VEGAN "BACUN GREASE"
Why am I writing about making vegan "bacun grease" when I advocate eating pretty low-fat? Well, I do try to use as little fat as I can, but I'm not a totally "no-fat" cook and the tastier the fat, the more flavor you get even in a small amount-- which is why a little good olive oil or roasted sesame oil goes a long way in a simple dish. This fat packs even more of a punch, so you don't need much of it to really satisfy some of your pre-vegan cravings. (No-- I wouldn't spread it on toast, but you might, and I hear that French toast is yummy when browned in this type of cooking fat. )
Uses??
Here are some ideas: Scrambled tofu; as the fat in gravy; in bean
dishes and BBQ dishes; rub on the outside of baked potatoes before
baking; to cook hash browns and potato pancakes; on steamed or
sauteed greens, Brussels sprouts, cabbage; as the oil in fried rice &
vegan "warm bacun dressing"; to saute mushrooms and onions;
to grease the pan for making cornbread.
You've probably heard of the commercial vegan version of this, and I'm aware that there are quite a few copycat versions online. However, from a quick peruse, most, if not all, utilize coconut oil. I have a jar of organic, fair trade coconut oil in my pantry, but it's going to last me a long time because I use it mostly for making my homemade Cake Release.
**Why don't I use coconut oil in this recipe**? Please read this blog post to learn about the dire environmental and animal issues involved in the massive coconut oil production that feeds this relatively new fad of using coconut oil in everything. (I always thought this obsession with coconut oil was too good to be true, and it is, but the environmental and animal issues are so sad and unnecessary.)
And then there are the nutritional concerns: If you used coconut oil instead of the cocoa butter and vegetable oil, the fat profile would be high in saturated fat: 1.76 g mono unsaturated fat, 1.54 g polyunsaturated fat, 8.33 g saturated fat (for 1 tablespoon)
And then there are the nutritional concerns: If you used coconut oil instead of the cocoa butter and vegetable oil, the fat profile would be high in saturated fat: 1.76 g mono unsaturated fat, 1.54 g polyunsaturated fat, 8.33 g saturated fat (for 1 tablespoon)
Comparison, per tablespoon, with my version, which is high in the healthier fats:
12.4g total fat, 5.7 g mono unsaturated fat, 3.24 g polyunsaturated fat, 2.7 g saturated fat
"But, I thought that coconut was the healthiest fat and has all sorts of healing properties!" you say. Not so fast!
I know that many vegans check out the videos of health and nutrition by Dr. Michael Greger, author of "How Not to Die", and I'd like to recommend that you check out his videos on coconut oil usage:
https://nutritionfacts.org/video/does-coconut-oil-clog-arteries/
https://nutritionfacts.org/video/coconut-oil-and-the-boost-in-hdl-good-cholesterol/
https://nutritionfacts.org/video/coconut-oil-and-abdominal-fat/
https://nutritionfacts.org/video/does-coconut-oil-cure-alzheimers/
https://nutritionfacts.org/video/what-about-coconuts-coconut-milk-and-coconut-oil-mcts/
(See also his 4-part series on oil-pulling, which starts with this video-- links to the other 3 parts are below the video.)
Anyway, bottom line, this is so easy and inexpensive to make, tastes so delicious that you don't need much of it, and has so many possibilities for flavorful cooking, that I hope you will give it a try!
12.4g total fat, 5.7 g mono unsaturated fat, 3.24 g polyunsaturated fat, 2.7 g saturated fat
"But, I thought that coconut was the healthiest fat and has all sorts of healing properties!" you say. Not so fast!
I know that many vegans check out the videos of health and nutrition by Dr. Michael Greger, author of "How Not to Die", and I'd like to recommend that you check out his videos on coconut oil usage:
https://nutritionfacts.org/video/does-coconut-oil-clog-arteries/
https://nutritionfacts.org/video/coconut-oil-and-the-boost-in-hdl-good-cholesterol/
https://nutritionfacts.org/video/coconut-oil-and-abdominal-fat/
https://nutritionfacts.org/video/does-coconut-oil-cure-alzheimers/
https://nutritionfacts.org/video/what-about-coconuts-coconut-milk-and-coconut-oil-mcts/
(See also his 4-part series on oil-pulling, which starts with this video-- links to the other 3 parts are below the video.)
Anyway, bottom line, this is so easy and inexpensive to make, tastes so delicious that you don't need much of it, and has so many possibilities for flavorful cooking, that I hope you will give it a try!
BRYANNA'S HOMEMADE LOW-SATURATED FAT VEGAN "BACUN GREASE"
Yield:
18 tablespoons
CAUTION: Don't melt "Bacun Grease" at high temperatures-- it burns easily. After you add it to the pan, use medium heat at most and don't walk away. After you add and mix with the food you want to sauté, you can turn the heat up a bit. It depends on your stove (my large burners are super-hot), so you'll have to use trial and error with your stove.
CAUTION: Don't melt "Bacun Grease" at high temperatures-- it burns easily. After you add it to the pan, use medium heat at most and don't walk away. After you add and mix with the food you want to sauté, you can turn the heat up a bit. It depends on your stove (my large burners are super-hot), so you'll have to use trial and error with your stove.
Oil
Mixture:
1/4
cup (2 oz.) melted steam-deodorized cocoa butter, either wafers, or small
chunks
(should be pale or light-beige-y yellow, with no chocolate odor)
(should be pale or light-beige-y yellow, with no chocolate odor)
1/4
cup toasted Chinese sesame oil
1/2
cup canola oil (you could use high-oleic safflower or sunflower oil
instead, if you like)
1
tsp soy or sunflower lecithin
Additions:
1/2
to 1 Tbs your favorite vegan "Bacon Bits" (see below for
commercial ones or homemade recipes)
1
Tbs nutritional yeast
1
Tbs maple syrup
1/2
Tbs dried onion flakes
1/2
to 1 tsp liquid smoke (I used 1/2 tsp., but you might prefer 1 tsp.)
1/2
tsp garlic granules
1/4
tsp freshly-ground black pepper
1/4
tsp salt
Place
the cocoa butter in a microwave-safe 1 qt. pitcher (Pyrex) and
microwave on High for about 5 minutes, or until melted. OR place the
cocoa butter in the top of a double boiler and place over simmer
water until the cocoa butter has melted.
Add
the sesame oil, canola oil and lecithin to the melted cocoa butter.
Blend the mixture with an immersion blend until a bit foamy. It will
not thicken at this stage.
Add
the Additional Ingredients and blend with the immersion blender for
30 seconds or so.
Use
a spatula to scoop the mixture into a 1 to 2-cup wide-mouth canning
jar and place in the freezer. Every 10 minutes or so, stir the
mixture to keep the Additional Ingredients suspended in the mixture.
You may have to do this 3 or 4 times before it is firmed- up enough
so that the "Bacon Bits", etc. stay suspended in the
mixture.
Twist
on the lid and keep in the refrigerator or freezer, depending on how
often you plan to use it.
Nutrition
(per tablespoon)-- high in the healthier fats: 114 calories, 109 calories from fat, 12.4g total fat, 5.7 g mono unsaturated fat, 3.24 g polyunsaturated fat, 2.7 g saturated fat, 0mg cholesterol, 29.9mg sodium, 18.7mg potassium, 1.1g carbohydrates, less than 1g fiber, less than 1g sugar, less than 1g protein, 3.3 points.
HOMEMADE
“BACON BITS" RECIPES ONLINE, AND ONE COMMERCIAL
ORGANIC VARIETY :
http://yummyplants.com/vegan-recipe/baconish-bits/
https://minimalistbaker.com/easy-coconut-bacon/ (crumble this before adding to the “Bacun Grease”.)
https://minimalistbaker.com/easy-coconut-bacon/ (crumble this before adding to the “Bacun Grease”.)
http://www.theedgyveg.com/2016/05/30/vegan-bacon-make-vegan-bacon-using-rice-paper/
(Crumble these up for
“bits”)
http://lettucevegout.com/healthy-vegan-bacon-bits/
(using tofu)
OR, COMMERCIAL ORGANIC VARIETY from Vegan Supply in Vancouver, BC and in bulk in Canada from amazon.ca; and widely available in the USA (in bulk, as well):
Enjoy!
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2 comments:
the link to the blog post for the coconut oil article doesn't work. Can you update please and thank you.
Sorry about that, Ruth Z! Thanks for pointing it out-- it's now fixed!
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