Showing posts with label gluten-free. Show all posts
Showing posts with label gluten-free. Show all posts
Saturday, July 28, 2018
MOIST & DELICIOUS LOW-GLYCEMIC/NO-ADDED-SUGAR CORN MUFFINS
As you might have noticed, I've been on vacation from blogging for almost a month. However, I haven't been idle. You might remember me mentioning back in April that I was diagnosed as pre-diabetic, so I have been adjusting my vegan diet to a low-glycemic vegan diet, which means also adjusting some recipes, totally revamping others, or even starting from scratch, and tossing some out, as well. (You can read a bit about this in this blog post and this one. And, PS: I've dropped 13 lbs without even trying, and my blood tests are definitely improving. )
We mostly eat fresh fruit (often with homemade soy yogurt) when we want a dessert, but occasionally I make Chocolate "Nice Cream", made with 3 sliced frozen ripe bananas, 1/3 cup dark unsweetened cocoa powder, 1/4 cup soy milk, a pinch of salt, a little vanilla extract, and sometimes a dollop of nut butter, blended until creamy-smooth in the food processor, then frozen-- no sugar or sweetener of any kind needed! So delicious!
We mostly eat fresh fruit (often with homemade soy yogurt) when we want a dessert, but occasionally I make Chocolate "Nice Cream", made with 3 sliced frozen ripe bananas, 1/3 cup dark unsweetened cocoa powder, 1/4 cup soy milk, a pinch of salt, a little vanilla extract, and sometimes a dollop of nut butter, blended until creamy-smooth in the food processor, then frozen-- no sugar or sweetener of any kind needed! So delicious!
I've been eating only sprouted grain or whole rye breads, and also investigating other low-glycemic grains and flours. Quinoa, teff, and amaranth are all very well, but they are expensive (as is commercial sprouted grain flour), difficult for some people to find, and often too strong in taste to use in many recipes. My favorite quartet of LG flours is comprised of oat flour, barley flour, millet flour (all can be ground from grain to flour in a dry high-speed blender if you do not have a grain mill) and chickpea flour. (White bean flour can be used in place of chickpea flour.) Buckwheat and rye are also excellent, and I always have some in my freezer, but their strong flavors make them less useful.
Lately, I've been working on a low-glycemic, low-fat vegan brownie-- can you tell that we love chocolate? I'm not there yet, but will report back. Another recipe that I've been working on is a low-fat, but moist, low-glycemic vegan cornbread or corn muffin. Cornbread is a particular favorite of mine. I've tried many recipes from online sources and cookbooks, but, in the end I successfully revised one of my own corn muffin recipes and it's easy, quick, and inexpensive, as well as delicious.
Lately, I've been working on a low-glycemic, low-fat vegan brownie-- can you tell that we love chocolate? I'm not there yet, but will report back. Another recipe that I've been working on is a low-fat, but moist, low-glycemic vegan cornbread or corn muffin. Cornbread is a particular favorite of mine. I've tried many recipes from online sources and cookbooks, but, in the end I successfully revised one of my own corn muffin recipes and it's easy, quick, and inexpensive, as well as delicious.
The following recipe is based on a recipe from my book "The Fiber for Life Cookbook" (Book Publishing Co., Summertown, TN; © 2002). It has been a favorite of ours for many years, because we love anything corn-y, and these are double-corn-y! The canned cream-style corn in the recipe (which contains no cream or dairy whatsoever) adds more fiber, and makes the muffins moist and sweet. If you don't have a can in your pantry, or prefer not to use it, you will need some thawed and drained frozen sweet corn-- see note at the end of the Ingredient List in the recipe.
In this close-up, you can see the nice moist crumb of the muffin.
Printable Recipe
BRYANNA'S
MOIST & DELICIOUS LOW-GLYCEMIC/NO-ADDED-SUGAR CORN MUFFINS
Makes 12
(This recipe also happens to be gluten-free, can be soy-free, and contains no sugar or syrup of any kind, and no artificial sweeteners.)
Makes 12
(This recipe also happens to be gluten-free, can be soy-free, and contains no sugar or syrup of any kind, and no artificial sweeteners.)
DRY
MIX:
1
cup yellow cornmeal
1/2
cup oat flour
1/4
cup barley flour
1/4
cup millet flour
1/2
T. baking powder
1/2
tsp. salt
1/4
tsp. baking soda
WET
MIX:
3/4
cup non-dairy milk
2
T. oil
2
tsp. powdered egg replacer (such as Ener-G or Orgran)
ADDITIONAL:
14
oz. can cream-style corn (This product
does NOT contain dairy products.) OR, in place of canned cream-style corn, you can mix 14 oz. of thawed frozen sweet corn (do not drain) with the Wet Mix ingredients in a blender or food processor for about 5 seconds-- some lumps of corn should remain. See photos below to judge texture.
Instructions:
Instructions:
Preheat
the oven to 375 degrees F. Oil 12 muffin cups. Mix
the Dry Mix ingredients together well in a medium bowl. Mix the
Wet Mix ingredients in another (2 to 4-cup) bowl or pitcher with a
whisk or with a hand/immersion blender. Pour the contents of
the can of "cream-style" corn into the Wet Mix and stir
well.
Pour
this mixture into the Dry Mix and mix briefly. Spoon evenly
into the muffin tin. Bake 15-20 minutes. (Test one of the muffins with a toothpick
after 15 minutes, to see if the toothpick comes out clean-- if it dies not, bake for a few minutes more.).
Loosen
them carefully with a table knife and turn them on edge. Place
the muffin tin on a rack, cover the muffins with a clean tea towel
and cool for a few minutes before serving. Cool thoroughly
before storing. These freeze well.
Nutrition
Facts
Nutrition
(per serving): 126 calories, 30 calories from fat, 3.4g total
fat, 0mg cholesterol, 211.5mg sodium, 185.4mg potassium, 22.5g
carbohydrates, 2.1g fiber, 1.6g sugar, 3g protein, 3.7 points.
Enjoy!
Monday, November 17, 2014
GF & SOY-FREE (OR NOT!) VEGAN SELTZER WAFFLES WITH CRISPY SWEET POTATOES & LIGHT CHIK'N GRAVY
Back in November 2011, I was a bit obsessed with
waffles. While revising my Vegan
Seltzer Waffles (made with club soda, which makes them nice and light), I
decided to also develop a gluten-free and soy-free version, so we were eating waffles for breakfast and dinner quite a lot. Finally satisfied
with both my gluten-free version and my wheat version (probably to my husband’s
great relief!), I began working on a vegan version of “chicken waffles,” a
popular, but very high-fat, restaurant dish. It has always intrigued me, but I
was never satisfied with my attempts at recreating a lower-fat vegan version.
Until I came up with the following recipe that was originally published on a So Delicious coconut milk blog and I'm reproducing here, in a revised (and slightly corrected) format.
There are two different versions of this dish—the
Southern one, which consists of fried chicken pieces on a waffle with hot syrup
poured over the whole she-bang (and now sometimes further “enhanced” with bacon,
for good measure); and the Pennsylvania Dutch version, which is a waffle topped
with strips of boiled chicken and a chicken gravy.
The Southern one sounded a bit over-the-top to me, but
I liked the idea of gravy on a waffle (I do love gravy). The very first attempt
I made was pretty delicious—I combined the Southern and Northern versions and
topped our waffles with some President’s Choice “Meatless Breaded Chicken
Strips” (a Canadian product made by Gardein®, similar to their “CrispyTenders”) and a light vegan gravy. Mmmmm-good! (I’m sure that crispy coated
tofu strips would be good, too.) The gravy was also delicious with Butler SoyCurls®, reconstituted in a vegan “chicken” broth and lightly browned—a more
Northern-style version that would also work with a light seitan or any of the
new commercial vegan “chicken” strips and similar products.
But I couldn’t use any of those products in a gluten-free and soy-free version of the dish, so I was racking my brains for something delicious that would be suitable and satisfying. For three days or more I mulled it over. Finally, the light bulb went off in my head—crispy oven-“fried” slices of sweet potatoes or yams; suitably Southern and full of flavor—just the ticket!
But I couldn’t use any of those products in a gluten-free and soy-free version of the dish, so I was racking my brains for something delicious that would be suitable and satisfying. For three days or more I mulled it over. Finally, the light bulb went off in my head—crispy oven-“fried” slices of sweet potatoes or yams; suitably Southern and full of flavor—just the ticket!
For
the gravy, I started out with a milky Southern biscuit gravy recipe
that I had developed a few years ago, but it seemed too heavy for
this recipe. I revised it, substituting some “chickeny” vegan broth for some of the non-dairy milk and adding some herbs and green
onions. I used a white-rice-based GF flour mix (you can use a commercial one with similar ingredients,if you prefer) instead of the wheat
flour for the thickener, and it made for an exceptionally silky
texture—just what I was hoping for.
I
used Original
So Delicious® Coconut Milk Beverage for
the "milk" in the waffles, the gravy, and as part of the
coating for Crispy Sweet Potato Slices. It provided just the right
amount of richness and flavor, without excessive fat. I hope you’ll
enjoy this recipe as much as we did!
***********
This dish may seem complex at first, but as
you'll see, with all three components, you'll be creating a stupendously
delicious dairy-free (and gluten-free!) meal—or you can enjoy the waffles,
crispy sweet potatoes, or chik'n gravy served with your favorite
accompaniments. And since most of the recipes can be made well ahead of
time, this hearty meal will be a snap to put together when it's time to serve!
BRYANNA'S VEGAN SELTZER WAFFLES WITH CRISPY SWEET POTATOES AND LIGHT CHIK'N GRAVY (GLUTEN-FREE AND SOY FREE—OR NOT!)
Serves 4
For convenience, make the waffles and the gravy ahead of time, and reheat just before serving. If you and your guests have big appetites, use 2 waffles per serving. If not, use one each. It’s a filling and satisfying dish. We like this for supper, but it makes a great brunch dish, as well.
COMPONENT RECIPES:
1.) 4 to 8 Bryanna’s Gluten-Free Vegan Seltzer Waffles (see recipe below)
2.) 1 recipe Bryanna's Light Vegan Southern-Style Chik'n Gravy (see recipe below)
3.) Crispy Sweet Potatoes/Yams (see recipe below)
PUTTING THE COMPONENTS TOGETHER AFTER YOU'VE MADE ALL 3:
While the sweet potato/yam slices bake, you can gently reheat the Chik’n Gravy, either in a saucepan on the stovetop, or in a microwave-proof pitcher in the microwave at no more than 50% power.
Place the already-made waffles on racks on top of baking sheets. Place them in the oven at the same time you turn the yam/sweet potato slices over to crisp the second side. Watch the waffles so that they do not brown. You just want to heat them up and crisp them a bit.
For each serving, place a waffle (or 2) on a heated plate, top each serving with 5 or 6 hot Crispy Sweet Potato/Yam slices, and drizzle with the hot gravy. Serve immediately.
COMPONENT #1:
BRYANNA'S GLUTEN-FREE, SOY-FREE (OR NOT: SEE NOTE) SELTZER WAFFLES
(Serves: 4-8 Yield: Eight 7-Inch Waffles)
BRYANNA'S GLUTEN-FREE, SOY-FREE (OR NOT: SEE NOTE) SELTZER WAFFLES
(Serves: 4-8 Yield: Eight 7-Inch Waffles)
Note: If you don't want or need to make these gluten-free, you
can use my original recipe for wheat-based Seltzer
Waffles.
I use a regular non-stick waffle iron, not the Belgian
type that makes thicker waffles. I have the Cuisinart Traditional waffle iron.
These waffles can be made ahead of time and crisped and heated in the oven
ahead of time, if you wish.
Dry Mix:
1 cup brown rice flour
1/2 cup tapioca flour (or starch)
1/3 cup potato starch (not potato flour)
1/4 cup chickpea flour (known as besan in South Asian
grocery stores)
2 tablespoons coconut flour
1 tablespoon organic granulated sugar, or other
sweetener of choice
1 teaspoon salt
1 teaspoon xanthan gum or guar gum
1/2 teaspoon baking soda
Wet Mix:
Flax Seed "Glop":
1/2 cup So Delicious Original Coconut Milk Beverage + 2 tablespoons golden flax seeds (if using ground flax seed, use 1/4 cup)
1/2 cup So Delicious Original Coconut Milk Beverage + 2 tablespoons golden flax seeds (if using ground flax seed, use 1/4 cup)
Additional Wet Ingredients:
7/8 cup So Delicious Original Coconut Milk Beverage
2 tablespoons vegetable oil
1 tablespoon apple cider vinegar
Seltzer water: 1 1/4 cups (10 oz) club soda
1/2 teaspoon pure vanilla extract (optional)
NOTE: If you are going to eat the waffles immediately after
cooking, adjust your oven rack to the middle position and
heat the oven to 250º F. Set a wire rack in rimmed baking sheet and place the
baking sheet in oven. If they are to be eaten later, simply have some cake
racks ready on your counter.
To make:
Whisk the Dry Mix ingredients together in large bowl
to combine.
In a blender, whiz together the 1/2 cup So Delicious®
Coconut Milk Beverage and flax seeds until the mixture is fluffy, white and
"gloppy" like lightly beaten egg whites. (See photo below.)
.jpg)
Add
the Additional Wet Ingredients and blend briefly to mix well. Turn
the blender off, remove the container from the machine and, with a
slim spatula, gently stir in the club soda.
Immediately
make a well in center of Dry Mix ingredients and pour in the combined
Wet Mix and club soda. Using a small spatula, gently stir until just
combined. The batter should remain slightly lumpy with streaks of
flour.
Heat
your waffle iron, spray with oil from a pump sprayer (or rub with a
little coconut oil), and bake each waffle according
to manufacturer’s instructions (for a 7-inch round waffle I used
1/2 cup batter). In my Cuisinart Traditional waffle iron, I cook them
on the #4 setting until the steam stops pouring from the iron, which
takes about 4 minutes.
Transfer the waffles to a rack in warm oven and hold them for up to 10 minutes before
serving. Or if they are to be reheated later in the day, place them
on cake racks on the counter to cool. To reheat the cooled waffles, place
them on racks on top of baking sheets in a 350º F oven for a few
minutes, until hot and crisp. Any leftover waffles can be frozen in
zipper-lock bags to use as toaster waffles.
***********
COMPONENT #2:
BRYANNA'S LIGHT SOUTHERN-STYLE CHIK'N GRAVY
(soy-free
and gluten-free...or not!)
Servings: 6, Yield 3 cups
Servings: 6, Yield 3 cups
1/3
cup white GF flour mix (recipe here, or use a commercial version with similar ingredients)
(OR if you don't need to make them GF, use unbleached white
flour, but the white-rice-based GF flour mix makes a really silky-textured gravy!)
1/4 cup nutritional yeast flakes
1/2 teaspoon salt
1 1/2 cups water
1 cup So Delicious® Coconut Milk Beverage
1/2 tablespoon low-sodium soy sauce
1/2 tablespoon "chicken-style" vegetarian broth powder or paste
(Use a GF and/or SF version, if necessary—here’s my homemade GF & SF broth powder, but you will need to use 1 tablespoon instead of 1/2 tablespoon.)
1 teaspoon dark sesame oil
1/2 teaspoon dried rubbed sage (not powdered)
1/2 teaspoon dried thyme leaves (not powdered)
1/4 teaspoon freshly-ground black pepper
2 green onions, thinly sliced
1/2 teaspoon salt
1 1/2 cups water
1 cup So Delicious® Coconut Milk Beverage
1/2 tablespoon low-sodium soy sauce
1/2 tablespoon "chicken-style" vegetarian broth powder or paste
(Use a GF and/or SF version, if necessary—here’s my homemade GF & SF broth powder, but you will need to use 1 tablespoon instead of 1/2 tablespoon.)
1 teaspoon dark sesame oil
1/2 teaspoon dried rubbed sage (not powdered)
1/2 teaspoon dried thyme leaves (not powdered)
1/4 teaspoon freshly-ground black pepper
2 green onions, thinly sliced
Place
the flour, nutritional yeast and salt in a 2-qt. microwave-proof bowl
or pitcher and microwave on high for 2 minutes. Whisk in the water,
So Delicious® Coconut Milk Beverage, soy sauce, broth powder or
paste, sesame oil and herbs.
Cook
in the microwave on High for 2 minutes. Whisk the mixture well.
Microwave again for 2 minutes, or until thickened (microwave once
more if necessary). Whisk again, taste for seasoning, stir in
the sliced green onions and serve hot.
If
making on the stovetop, toast the
flour, yeast and salt lightly in a DRY heavy skillet or saucepan over
medium heat, stirring constantly. Do not brown the flour. Off the
heat, whisk in the water, So Delicious® Coconut Milk Beverage, and
soy sauce, making sure that there are no lumps. Whisk in the broth
powder or paste, sesame oil and herbs. Stir over high heat just until
it starts to boil, then reduce heat to medium and stir for several
minutes, until thickened. Whisk again, taste for seasoning, stir in
the sliced green onions and serve hot.
****************
COMPONENT #3
CRISPY SWEET POTATOES/YAMS
(Note:
the measurements for the following ingredients are approximate)
1 lb. sweet potato (orange-flesh) or yam (white or yellow flesh)
1/2 cup + 1/2 tablespoon white GF flour mix (Or you can use wheat flour instead, if you like.)
1/2 cup So Delicious® Coconut Milk Beverage, Original
1 teaspoon Cajun seasoning (homemade recipe here)
1/2 cup brown rice flour
olive oil in a pump sprayer bottle
Preheat your oven to 500ºF.
Cut the sweet potato/yam into 4 equal quarters,
slicing it in half horizontally and then slicing the halves again in half
lengthwise. You can peel the sweet potato/yam first, or remove the peel after cooking—it’s
up to you.
I microwave the sweet potato/yam (without any water)
in a covered microwave-safe casserole for about 7 minutes. You can also steam them. Just
make sure that you remove them from the heat source when they are just barely
cooked—you can stick a fork in the center, but the flesh is still firm.
Let them cool. (If you have not peeled them
already, run some cold water over the skin side and the peel should come off
easily. If it doesn’t, use a paring knife.) Slice the quarters lengthwise
into about 3/8-inch-thick slices.
Assemble
3 shallow bowls (such as soup bowls) and place the 1/2 cup white GF
flour mix in one; the So Delicious® Coconut Milk Beverage mixed with
the Cajun seasoning and the 1/2 tablespoon white GF flour mix, in the
second bowl; and the brown rice flour in the third.
Have
ready a large baking sheet (dark baking sheets brown foods better),
sprayed with oil from a pump spray bottle. Coat each slice of sweet
potato/yam first with the white GF flour mix, then the So Delicious®
mixture, and then the brown rice flour. Lay each coated slice on the
prepared pan. Place in the preheated oven and bake for about 7
minutes, or until the bottoms are golden and crispy. Turn the slices
over and bake for another 4-5 minutes, or until the bottoms are also
golden and crispy.
****************
PUTTING THE COMPONENTS TOGETHER AFTER YOU'VE MADE ALL 3:
While the sweet potato/yam slices bake, you can gently reheat the Chik’n Gravy, either in a saucepan on the stovetop, or in a microwave-proof pitcher in the microwave at no more than 50% power.
Place the already-made waffles on racks on top of baking sheets. Place them in the oven at the same time you turn the yam/sweet potato slices over to crisp the second side. Watch the waffles so that they do not brown. You just want to heat them up and crisp them a bit.
For each serving, place a waffle (or 2) on a heated plate, top each serving with 5 or 6 hot crispy sweet potato/yam slices, and drizzle with the hot gravy. Serve immediately.
Enjoy!
Wednesday, February 15, 2012
GLUTEN-FREE CRISPY, CORNY TOASTED ALMOND CHERRY DELIGHT WAFFLES
I meant to post this recipe for Valentine's Day, but it didn't happen! But, better late than never-- these beauties would be delicious any time of the year. I based them on the white bean/oat waffles that I developed for the first version of Dr. Neal Barnard's Program for Reversing Diabetes-- low in fat; high in protein, fiber and other nutrients. They also just happen to be gluten-free.
My two 12-year-old granddaughters ate quite a few of these for brunch this last Sunday after a sleep-over at our house. They were quite surprised when I revealed the "secret ingredient", white beans, but that didn't deter them from eating more!
Don't be put off by having to put the beans in water to soak the night before. This takes just minutes before you retire for the night and then, in the morning, the batter is quickly made in the blender while the waffle iron heats up. They can be reheated quickly in a very hot oven for a short time (you just want to crisp and heat them, not dry them out), or in a toaster. Keep some ready-made in the freezer for quick toaster snacks-- they are great eaten out of hand with a little low-sugar jam.
NOTE: Use only dried white navy beans or Great Northern beans or split (white) urad dal for making white bean flour, or purchase bean flour made from only one of those varieties. (Chickpea flour is fine, too.)
DO NOT use cannellini beans, red or white kidney beans, butter beans, broad beans or lima beans for making flour; nor should you use those 6 varieties of beans whole, soaked (but raw) and blended into recipes to be cooked or baked. Those 6 varieties of beans all need to be soaked for at least 5 hours, water discarded, and then boiled in fresh water for 10 to 15 minutes before simmering until tender before eating. This eliminates toxic lectins which can cause all sorts of digestive distress in some people.
And be advised that slow-cookers do not always get hot enough to get rid of the toxin, so soak and boil as advised above before finishing in a slow-cooker. If using a pressure cooker to cook kidney beans or the other 4 varieties mentioned as problematic, you do not need to pre-boil for 10 minutes as the very high temperatures reached inside the pressure cooker are adequate to destroy the toxin, but definitely soak first and discard the water. (Info from this article.)
The toxin in white kidney beans at about 1/3rd the concentration of red kidney beans, and broad (fava) beans, butter beans and lima beans at about 5 to 10%.
Don't panic about lectins, but be informed-- see https://authoritynutrition.com/dietary-lectins/ and http://www.medic8.com/healthguide/food-poisoning/red-kidney-bean-toxins.html
Servings:
5
Yield:
makes about 10/ 4" waffles or 5/ 7” round waffles
These are crispy, ultra-nutritious homemade
waffles, delicious and far superior to any frozen waffle available. These waffles are super-easy to mix up, but take a little longer to bake than ordinary waffles
(about 8 minutes), so you might want to make them ahead of serving time, or have two
waffle irons going at the same time. They can be reheated quickly in a very hot
oven for a short time (you just want to crisp and heat them, not dry them out),
or in a toaster. Note: Don't worry, no one will
suspect that there are beans in these waffles!
1/2 cup dried white navy beans or Great Northern beans (see Note above photo.)
1/2 cup dried white navy beans or Great Northern beans (see Note above photo.)
2 1/4 cups fresh water
1 cup
yellow cornmeal
3/4 cup
rolled oats (use GF rolled oats if necessary)
2 Tbs
organic light granulated unbleached sugar
1 Tbs
whole golden flax seed
1 Tbs
baking powder
1 tsp
salt
1/2 tsp
pure vanilla extract
1/2 tsp
pure almond extract
1/4 cup
toasted slivered almonds
1/2 cup
dried cherries, coarsely chopped
The
night before:
Soak the beans in plenty of water. The
beans can soak in water in the refrigerator for up to a week with no
fermentation, if you aren't sure when you'll make the waffles.
In
the morning:
Drain the beans. Place them in a sturdy blender along with all of the other ingredients, in the order given. Blend until smooth
and light and foamy. This may take several minutes. NOTE: Some blenders are too cheaply-made to grind properly, although beans soaked all night should be no problem.
Let the batter stand while you heat up your
waffle iron on medium setting.
It's best to use a newer nonstick model in order for this no-added-oil recipe to be successful. I use either a Cuisinart Classic Round waffle maker that makes 7" waffles, or a model that makes two 4" square waffles at a time. Do not use a Belgian waffle iron (one with deep depressions that makes thick waffles), or one with very tiny depressions. Just an ordinary "classic" or "traditional" waffle iron! There are various brands that make them.
It's best to use a newer nonstick model in order for this no-added-oil recipe to be successful. I use either a Cuisinart Classic Round waffle maker that makes 7" waffles, or a model that makes two 4" square waffles at a time. Do not use a Belgian waffle iron (one with deep depressions that makes thick waffles), or one with very tiny depressions. Just an ordinary "classic" or "traditional" waffle iron! There are various brands that make them.
When the iron is hot, spray with oil and pour on about a
heaping 1/3 cup batter for each 4" square waffle or 2/3 cup for each 7" round
waffle. Close the iron and set the timer for 8 minutes. Don't attempt to remove
the waffle before 8 minutes is up. If the iron is hard to open, don't force it-- let it cook for a
couple of more minutes. You can usually tell when a waffle is done when there is no steam coming out of the iron anymore.
Stir the batter again briefly before
pouring out each waffle. If the batter gets thicker on standing, add a little
water, just until it's the consistency you started out with. Spray the waffle maker with oil before making each waffle.
Serve the waffles immediately, or let them
cool on cake racks before re-heating or storing. When they are cool, they can be frozen in plastic bags or
rigid containers. Serve with your favorite toppings.
Nutrition Facts
Nutrition
(per serving): 312.9 calories; 14% calories from
fat; 5.2g total fat; 0.0mg cholesterol; 396.0mg sodium; 828.8mg potassium;
59.3g carbohydrates; 8.1g fiber; 5.7g sugar; 51.2g net carbs; 10.5g protein;
5.9 points.
Enjoy!
Thursday, December 15, 2011
HAVE A LOOK AT MY RECIPE FOR VEGAN GF, SF WAFFLES W/ CRISPY SWEET POTATOES & LIGHT CHIK'N GRAVY
I almost forgot to announce this! Go to this link for the recipe(s) , which I developed a few weeks ago for the So Delicious Dairy Free blog, using their Coconut Milk Beverage (Original) in all three (dairy-free, soy-free, and gluten-free) components of the recipe.These recipes might seem complex at first, but as you'll see, with all three components, you'll be creating a stupendously delicious dairy-free (and gluten-free!) meal— crunchy waffles, crispy sweet potatoes, and the *exceptionally silky* chik'n gravy. (And all can be enjoyed in their own right with the appropriate accompaniment.) And, since most of the recipes can be made well ahead of time, this hearty meal will be a snap to put together when it's time to serve.
Enjoy!
Monday, October 17, 2011
CORN KERNEL ZUCCHINI CORNBREAD-- IT CAN BE GLUTEN-FREE, AS WELL
I have a confession to make-- I love cornbread. My husband doesn't really understand this. He likes it all right, but not with passion, if you know what I mean. It must be an American thing. I was born in the States and he was born in Quebec. Even though I've lived in Canada since I was 18, I've never lost my passion for cornbread, and as a vegan, I've devised several cornbread recipes that I'm happy with. But, faced with a pile of zucchini and scads of ovo-lacto-laden zucchini cornbread recipes, I decided to devise my own vegan version-- with nuggets of corn added at the last minute. I almost added some Daiya vegan cheese shreds, but decided that would be overkill-- although, if you do try it, let me know!
I was out of whole wheat pastry flour, so I used my High-Fiber Gluten-Free Flour Mix instead, and you'd never know the difference!
BRYANNA'S CORN KERNEL ZUCCHINI CORNBREAD (Can be GF and SF)
Makes 1/ 10" cast-iron skillet-full
Moist and delicious, with the extra nutrition of vegetables. PS: If you don't have a skillet, use a 10" round or 9" square pan-- the skillet just makes the crust crispier.
DRY MIX:
1 cup yellow cornmeal
3/4 cup white whole wheat pastry flour OR my High Fiber Gluten-Free Flour Mix (or your favorite)
1/3 cup soy flour or chickpea flour
1/4 cup unbleached organic sugar
1 teaspoon baking powder
3/4 teaspoon salt
1/2 teaspoon baking soda
WET MIX:
1 tablespoon lemon juice with soymilk, nut milk or hemp milk to make 1 1/4 cups
1 cup packed grated zucchini with skin
2 tablespoons oil or melted Earth Balance
ADDITION:
1 cup thawed frozen (or cooked fresh) corn kernels, or canned corn kernels, well-drained
Oil a 10" cast iron skillet and place it in the oven while you heat it up to 375 degrees F. Whisk the dry Mix ingredients together in a medium bowl. Whisk or blend the wet Mix ingredients together and add to the Dry Mix. Mix briefly and pour into the hot skillet. Bake 20 minutes. Serve warm.
Nutrition Facts
Nutrition (per serving): 198.4 calories; 21% calories from fat; 4.9g total fat; 0.0mg cholesterol; 284.2mg sodium; 345.9mg potassium; 35.7g carbohydrates; 4.0g fiber; 8.2g sugar; 31.7g net carbs; 5.6g protein; 3.6 points.
Made with Bryanna's High-Fiber Gluten-Free Flour Mix:
Nutrition (per serving): 217.3 calories; 21% calories from fat; 5.3g total fat; 0.0mg cholesterol; 285.5mg sodium; 337.8mg potassium; 39.4g carbohydrates; 3.6g fiber; 8.2g sugar; 35.7g net carbs; 5.0g protein; 4.1 points.
Enjoy!
Saturday, October 8, 2011
SECOND TRY WITH GLUTEN-FREE PIE
Vegan Pecan Pie-- gluten-free!
We're having our first of two Thanksgiving dinners (it's Canadian Thanksgiving weekend) tonight at my son's. (And, boy, is it windy out there-- I hope the power stays on!) They requested pecan pie, and told them I'd make the crust GF because my DIL Amber is gluten-sensitive. Smarting from my GF pie fail yesterday, I decided to try a recipe recommended by my friend Julie Hasson, the pie crust recipe in "Cooking with Isaiah" by Silvana Nardone-- recipe and tutorial here.
I think it was success, but I haven't used that much fat in a pie crust for a long time! I found out afterwards that I should wear my new reading glasses when I read recipes, because I used 1 1/2 cups non-hydrogenated shortening |(another thing I seldom use, and never in pie crust anymore) instead of 1 1/3 cups--yikes!! It seemed to work, though-- even if it is super-rich. I also must admit that it was trickier to roll out than ordinary pie dough. And, it makes enough for about 2 1/2 pies, actually.
Here's the dough before it's 15-minute rest in the freezer:
Here's the dough in the pie dishes (there was enough leftover for a small free form tart):
I had some trouble getting the first one in the pie dish, so, with the second crust, I rolled it out on a piece of baking parchment, put my left hand under the parchment, lifted it up a bit, placed the upside-down dish on the crust and gently flipped the whole thing over so that the crust was in the dish. I carefully peeled the parchment off the dough and gently fit it into place and fluted the edges, saving the scraps for my little tart. As you can see, I patched it in a few places, which was easy to do.
I pre-baked the crust for 10 minutes (after pricking all over with a fork, as usual) at 400 degrees F. With a wheat crust, you would only bake for 3 minutes, but this definitely seemed to need more.
Pre-baked crust:
Then I filled the crusts with my filling (from my new book "World Vegan Feast") and baked them at 350 degrees F for 30 minutes. They came out looking perfect!
I looked around on the net for low-fat gluten-free pie crust, but I guess it's not possible (please tell me if I'm wrong!). However, I did find one recipe that sounds pretty reasonable and uses either some millet flour or sorghum flour, which is more nutritious than white rice flour. The original recipe is here and it uses sorghum flour and tapioca flour, but this blogger used millet flour instead of sorghum flour successfully, which is what I will do next time I make a GF crust, because I have a hard time finding sorghum flour here-- and I can grind my own millet flour.
Here's the little apple tart I made with the leftover dough, using the leftover apples from my fail on Thursday:
Enjoy!
Saturday, May 30, 2009
BULGUR WHEAT, AN ANCIENT, HEALTHFUL FAST FOOD!
"Fruity Tabouli" from my book "World Vegan Feast".
This post was updated on May 31, 2018.
BULGUR WHEAT IS A LOW-GLYCEMIC WHOLE GRAIN:
Articles on the nutrition of bulgur wheat:
https://www.livestrong.com/article/256333-what-are-the-benefits-of-bulgur-wheat/
https://www.livestrong.com/article/500635-can-you-eat-bulgur-wheat-with-diabetes/
https://www.quora.com/Is-bulgur-wheat-a-good-carbohydrate
http://www.nutridesk.com.au/bulgur.phtml
WHEAT-FREE BULGUR; GLUTEN-FREE BULGUR AND COUSCOUS SUBSTITITES (see end of this post)
BULGUR RECIPES ON THIS BLOG:
Mushroom-Tempeh Burgers
Potato Kibbeh
Pumpkin Kibbeh
Red Lentil and Bulgur Salad Balls with Dried Fruit in Butter Lettuce Cups
Sanaa Abourezk's Bulgur and Black Eyed Peas
Apple-Cinnamon-Bulgur Cereal
Summer Bulgur and Green Bean Salad
Bulgur Pilaf with Mixed Greens and Garlic
Orange Bulgur Salad
Cooking directions for different types of bulgur wheat.
This time of the year almost always keep a grain salad on hand for snacking. Grain salads are hearty, filling, nutritious, and, the way I make them, low in fat. Tabouli (also spelled tabbouleh or tabbouli), the lemony Levantine bulgur wheat and parsley salad, is well-known to vegans and omnis alike. Sometimes it's the only thing we vegans can eat at a potluck! But I never get tired of it.
The other day I was craving some tabouli, but I didn't have any tomatoes. I've made other versions before-- I guess you can't really call them tabouli, but I do, anyway!-- but I decided to use chopped fresh orange and mango instead of tomatoes and green peppers, and add a few kalamata olives for a savory touch. The result was delicious and I was sorry when there was no more left!
"Also known as bulgar, bulgour, or burghul, this very versatile food, is believed to have been first eaten in the Euphrates Valley as far back as 5000 BC. Since then, it has been on the daily menu of the people of the Middle East," writes Canadian cookbook writer and historian Habeeb Salloum in his article "Bulgur, the noblest food achieved by wheat" in the Vegetarian Journal, Jan/Feb 2004. In this article he describes how his Syrian immigrant family made their own bulgur on the Saskatchewan prairie. He and his young siblings did not appreciate the hard work involved in making bulgur, but he now appreciates the value of bulgur to Middle Eastern cuisine, and even modern, Western cuisine. He writes, "Simple to prepare, this ancient food is an inexpensive, succulent, and versatile cereal. It is cooked in the same fashion as rice, which it commonly replaces, and takes about 20 minutes to prepare. It can be used in all types of dishes, and it can be employed in every course and every meal of the day."
Bulgur pilaf was one of the first dishes I learned to make as a child. I learned it from Rosie, a good friend of our family who was an Armenian refugee in California. Now I always have 3 types of bulgur in my kitchen-- coarse (#3), medium (#2), and fine (#1)-- ready to make a nourishing, quick meal at any time. (There is also an "extra-coarse" grade [#4], but I've never used that.)
L to R: fine, medium, coarse, and extra-coarse bulgur (photo by Craig Lee, SF Chronicle)
What about the nutrition in bulgur? Bulgur is made by pre-cooking whole wheat kernels, drying them, and then cracking them. That's why it cooks so quickly. According to this interesting article on bulgur, "Bulgur Wheat is a natural whole grain food in that no chemicals or additives are used in processing the product. Many of the wheat's naturally occurring vitamins and minerals permeate the kernel during cooking thus maintaining more nutritive content than other forms of processed wheat products."
This is similar to what happens with “parboiled” or “converted” rice.
This article also reports: "The Center for Science in the Public Interest (CSPI) published two posters in 1992 describing the nutritional characteristics of bulgur wheat. The first, titled 'Nutrition Scoreboard', listed bulgur wheat as the number one grain in terms of nutrition scoring. Bulgur (69 points) outpaced wheat germ (61 points), pearled barley (60 points), brown rice (45 points) and pasta (45 points). It beat oatmeal and the highly touted Wheaties cereal (both 38 points) by 31 points!
The second poster from CSPI, titled "Rough It Up", listed bulgur wheat as the third highest grain item in the Grains and Pasta category in terms of fiber content. In this category bulgur wheat beat out whole-wheat spaghetti, buckwheat pancakes, and had more than double the fiber of cous cous. The Food Research & Innovation Enterprises says "cereal foods like bulgur should be the cornerstone of our daily diet."
Cooking Light magazine published (June 2004) an excellent visual comparison between bulgur and brown rice, showing that a cup of bulgur has fewer calories, less fat, and more than twice the fiber of rice!" Here it is:
Here's an interesting food article on bulgur wheat.
And some follow-ups articles: http://healthyeating.sfgate.com/benefits-bulgur-wheat-6245.html and http://healthyeating.sfgate.com/bulgur-wheat-nutritional-information-1681.html
(PS: read more about Habeeb Salloum's prairie childhood and his mother's recipes in his fine book "Arab Cooking on a Saskatchewan Homestead: Recipes and Recollections". It was the Silver Winner of the 2006 Canadian Culinary Awards, Canadian Food Culture Category. It's not a vegetarian book, but there are many fine vegetarian recipes, and the cooking lore and history is fun to read. It's one of my favorite cookbooks.
Habeeb is also the author of "Classic Vegetarian Cooking From The Middle East And North Africa", a book that should be in every vegetarian kitchen, and is co-author of From the Land of Figs and Olives, another excellent cookbook. He's also written many articles for The Vegetarian Journal, and a variety of articles on Canadian, Arab and Latin- American history, travel and the culinary arts in various journals.)
Cheers!
This post was updated on May 31, 2018.
BULGUR WHEAT IS A LOW-GLYCEMIC WHOLE GRAIN:
Articles on the nutrition of bulgur wheat:
https://www.livestrong.com/article/256333-what-are-the-benefits-of-bulgur-wheat/
https://www.livestrong.com/article/500635-can-you-eat-bulgur-wheat-with-diabetes/
https://www.quora.com/Is-bulgur-wheat-a-good-carbohydrate
http://www.nutridesk.com.au/bulgur.phtml
WHEAT-FREE BULGUR; GLUTEN-FREE BULGUR AND COUSCOUS SUBSTITITES (see end of this post)
BULGUR RECIPES ON THIS BLOG:
Mushroom-Tempeh Burgers
Potato Kibbeh
Pumpkin Kibbeh
Red Lentil and Bulgur Salad Balls with Dried Fruit in Butter Lettuce Cups
Sanaa Abourezk's Bulgur and Black Eyed Peas
Apple-Cinnamon-Bulgur Cereal
Summer Bulgur and Green Bean Salad
Bulgur Pilaf with Mixed Greens and Garlic
Orange Bulgur Salad
Cooking directions for different types of bulgur wheat.
The other day I was craving some tabouli, but I didn't have any tomatoes. I've made other versions before-- I guess you can't really call them tabouli, but I do, anyway!-- but I decided to use chopped fresh orange and mango instead of tomatoes and green peppers, and add a few kalamata olives for a savory touch. The result was delicious and I was sorry when there was no more left!
"Also known as bulgar, bulgour, or burghul, this very versatile food, is believed to have been first eaten in the Euphrates Valley as far back as 5000 BC. Since then, it has been on the daily menu of the people of the Middle East," writes Canadian cookbook writer and historian Habeeb Salloum in his article "Bulgur, the noblest food achieved by wheat" in the Vegetarian Journal, Jan/Feb 2004. In this article he describes how his Syrian immigrant family made their own bulgur on the Saskatchewan prairie. He and his young siblings did not appreciate the hard work involved in making bulgur, but he now appreciates the value of bulgur to Middle Eastern cuisine, and even modern, Western cuisine. He writes, "Simple to prepare, this ancient food is an inexpensive, succulent, and versatile cereal. It is cooked in the same fashion as rice, which it commonly replaces, and takes about 20 minutes to prepare. It can be used in all types of dishes, and it can be employed in every course and every meal of the day."
Bulgur pilaf was one of the first dishes I learned to make as a child. I learned it from Rosie, a good friend of our family who was an Armenian refugee in California. Now I always have 3 types of bulgur in my kitchen-- coarse (#3), medium (#2), and fine (#1)-- ready to make a nourishing, quick meal at any time. (There is also an "extra-coarse" grade [#4], but I've never used that.)
L to R: fine, medium, coarse, and extra-coarse bulgur (photo by Craig Lee, SF Chronicle)
What about the nutrition in bulgur? Bulgur is made by pre-cooking whole wheat kernels, drying them, and then cracking them. That's why it cooks so quickly. According to this interesting article on bulgur, "Bulgur Wheat is a natural whole grain food in that no chemicals or additives are used in processing the product. Many of the wheat's naturally occurring vitamins and minerals permeate the kernel during cooking thus maintaining more nutritive content than other forms of processed wheat products."
This is similar to what happens with “parboiled” or “converted” rice.
This article also reports: "The Center for Science in the Public Interest (CSPI) published two posters in 1992 describing the nutritional characteristics of bulgur wheat. The first, titled 'Nutrition Scoreboard', listed bulgur wheat as the number one grain in terms of nutrition scoring. Bulgur (69 points) outpaced wheat germ (61 points), pearled barley (60 points), brown rice (45 points) and pasta (45 points). It beat oatmeal and the highly touted Wheaties cereal (both 38 points) by 31 points!
The second poster from CSPI, titled "Rough It Up", listed bulgur wheat as the third highest grain item in the Grains and Pasta category in terms of fiber content. In this category bulgur wheat beat out whole-wheat spaghetti, buckwheat pancakes, and had more than double the fiber of cous cous. The Food Research & Innovation Enterprises says "cereal foods like bulgur should be the cornerstone of our daily diet."
Cooking Light magazine published (June 2004) an excellent visual comparison between bulgur and brown rice, showing that a cup of bulgur has fewer calories, less fat, and more than twice the fiber of rice!" Here it is:
 |
| Click on photo for larger view |
And some follow-ups articles: http://healthyeating.sfgate.com/benefits-bulgur-wheat-6245.html and http://healthyeating.sfgate.com/bulgur-wheat-nutritional-information-1681.html
(PS: read more about Habeeb Salloum's prairie childhood and his mother's recipes in his fine book "Arab Cooking on a Saskatchewan Homestead: Recipes and Recollections". It was the Silver Winner of the 2006 Canadian Culinary Awards, Canadian Food Culture Category. It's not a vegetarian book, but there are many fine vegetarian recipes, and the cooking lore and history is fun to read. It's one of my favorite cookbooks.
Habeeb is also the author of "Classic Vegetarian Cooking From The Middle East And North Africa", a book that should be in every vegetarian kitchen, and is co-author of From the Land of Figs and Olives, another excellent cookbook. He's also written many articles for The Vegetarian Journal, and a variety of articles on Canadian, Arab and Latin- American history, travel and the culinary arts in various journals.)
For those of you with a wheat sensitivity (not a gluten allergy or sensitivity, however), there is now a Kamut® bulgur on the market! Check it out here. Kamut® bulgur could be used in place of couscous, as well. From what I've read, it can be used just like wheat bulgur.
If you must eat gluten-free, you can substitute millet or quinoa for bulgur and couscous. This recipe from Whole Foods explains how to cook millet, especially for a salad. Here's how to cook quinoa.
There used to be a product called "Rice-Cous" (not sure if that was the spelling) on the market, but it's no longer available. However, you can make a kind of "bulgur rice" or "rice couscous" by pulsing uncooked white basmati rice, 1/2 cup at a time, in a good blender (make sure the interior of the blender is dry!) until the rice is broken into small pieces, like bulgur or couscous. Toast the rice, spread thinly on an ungreased baking sheet, at 350ºF for 20-30 minutes, stirring on and off, until it is lightly toasted. Let it cool thoroughly and store in a covered container, or zipper-lock bags. It's worth making several cups at a time.
There used to be a product called "Rice-Cous" (not sure if that was the spelling) on the market, but it's no longer available. However, you can make a kind of "bulgur rice" or "rice couscous" by pulsing uncooked white basmati rice, 1/2 cup at a time, in a good blender (make sure the interior of the blender is dry!) until the rice is broken into small pieces, like bulgur or couscous. Toast the rice, spread thinly on an ungreased baking sheet, at 350ºF for 20-30 minutes, stirring on and off, until it is lightly toasted. Let it cool thoroughly and store in a covered container, or zipper-lock bags. It's worth making several cups at a time.
You can't simply soak this “bulgur rice” in boiling water for salads, like you do with wheat bulgur-- you have to cook it as you would cook ordinary rice, but using 1 cup liquid (water or broth) for each 1/2 cup toasted rice, bringing to a boil, then turning to low heat, covering the pot, and cooking for about 1/2 an hour. Fluff it with a fork. Then serve as you would couscous or bulgur, or use in a salad recipe.
Kamut® Bulgur
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