Before I share with you the recipe for how to make these, I want to frame the process for you. While you can make burgers from just about any combination of beans (or lentils which is what I used here) vegetables and ground up nuts or seeds, the trick is getting them to stay together AND not remain mushy inside once they are cooked. The key is to have enough WHOLE beans (or lentils) that are NOT too smashed up and for the mixture over all to be not too wet nor too dry when you form it into the patties. Keep this in mind and you really don't need to follow a recipe at all. The other thing that matters is getting a really great finished taste. That is accomplished by using a nice variety of vegetables and herbs for flavor. This is especially important when you omit oil (and salt if you choose to.) Beets make a great addition because of the color that they impart as well. Although I didn't use any sweet potatoes in this version, I could have just as easily steamed up a sweet potato and then mashed it and added it to the mixture. Sweet potato pairs especially well when using black beans instead of lentils. This makes about two dozen small burgers. If using
Long ago I had a passion for crepes. Miyoko Shinner's revolutionary, Now and Zen Epicure, cookbook is what got me started. Her Gateau de Crepes recipe on page 146 taught me how to make the most fabulous eggless crepes. I loved filling them with all variety of tasty fillings.
Then I went gluten free...AND decided to minimize the use of oil in my food preparation. Eggless crepes made with gluten-free flours and little to no oil...I just couldn't seem to pry them off the pan except in tiny pieces. My crepe days were over.
A few weeks ago however I stumbled upon Petra Scott's Food Blog, and learned how to make the most fabulous, easy, and versatile Flax wraps which are a great stand-in for crepes in my recipes. Now I have a new widget in my gluten-free, grain-free, vegan, no-oil repertoire, and I can't wait for you to taste what I have created with it.
Although it uses a lot of ingredients, this dressing is simple and quick to make. It is very low in fat and full of flavor, with just half a gram of fat (from the tofu) per two tablespoons. Just place all the ingredients in a blender and blend on high until rich and creamy. Store unused portion in a jar in the refrigerator for up to 4-5 days. It's a great dip for vegetable slices as well. This makes about two and half cups.
Last night was the first meeting of the new, Plant-Based Paleo Support Group and one of the recipes that I demonstrated and then served was this Heart-Beet Salad with Goddess Dressing. This recipe was originally published in my book, Get Off Gluten.
The Goddess dressing is made entirely without oil or sugar, and the combination of Goddess Dressing with cooked beets is amazing!
I love this for its simplicity and that I can have a delicious and satisfying breakfast in about five minutes time. You can use any non-dairy milk in this recipe. I like to make my own, however, for this recipe, you can even use a much simpler home made milk -- simply take 1 TBS of sunflower seeds (or cashews or almonds) and blend them in a blender with 1/2 cup of water -- no need to filter as the added fiber works well in this dish. If you'd rather purchase milk and are curious to know what to look for on the label, I discuss all that HERE. If you are using a store bought milk that is already sweetened and or flavored, you can OMIT the stevia extract and or vanilla. If you don't have stevia, a bit of maple syrup or a 2 finely chopped dates would work too. Also -- you can use any combination of fresh, frozen or dried fruit in this as well -- below is the combination and amounts I typically use. While this does make a terrific breakfast, it can also be a perfect afternoon snack or pick-me-up too.
This is one of the most basic recipe building blocks that I use in the kitchen. It is super simple, and can be made from mostly non-perishable pantry staples. It replaces store-bought sour creams -- which are often not only quite pricey, but contain added oils, high sodium and or other undesirable ingredients. Make sure that the tofu is organic and Non-GMO project verified, as soy products have a high likelihood of being genetically modified and/or contaminated with Round-Up or other chemicals. Silken tofu gives the best result, but you could use another tofu in a pinch. I always buy the firmest tofu I can find -- the difference between soft and firm is simply how much water has been squeezed out. No point paying for extra water.
Make Your Own Cashew Ice-cream Without Sugar or Oil and Save Money! Maple Vanilla Cashew Ice-cream Recipe
I rarely buy ice-cream any more, as it is very easy to make my own, and then I can be sure it doesn't have added oils, sugar, carrageenan, or anything else I might wish to avoid.
Not only that but a pint of cashew Ice cream from the store, typically costs about 5 dollars. You can make a pint of this maple-vanilla cashew ice-cream for just a dollar or two! Although this doesn't take much time to make, you must plan ahead, as it does need some time to freeze. I do not own an ice-cream maker --but I assume you could just pop this recipe into one if you own one...but I make this using my Vitamix. You could probably mix the ingredients up using a less powerful blender and just blending for a longer time, but once you have frozen the mixture into an ice-cube tray, I imagine you would need the power of a Vitamix or other powerful blender to turn it into soft-serve. Perhaps a food processor fitted with an, "S" blade would work for this step though.
Looking for a warm, sweet, rich comforting beverage to enjoy that won't ruin your healthy diet? This hot carob-almond drink is a recipe that I created when my children were young. I was looking for an alternative to hot chocolate, that would be free of caffeine, and saturated fat, and not have too many added sugars. Because this recipe uses carob, which is naturally sweet instead of bitter like cocoa, only 1 TBS of maple syrup and 20 drops of stevia extract are sufficient to sweeten two generous mugs. The combination of chia seeds and guar gum, makes this rich and thick without loading up on calories, fat nor processed starches. An added bonus -- carob is less expensive to buy than cocoa -- ESPECIALLY cocoa that is free of the tarnish of child slave labor.
I dedicate this recipe to my friend Marcy.
When I brought my potato rolls to a gathering and she didn't try them because she was avoiding nightshades -- that family of plants that includes tomatoes, potatoes, peppers, and eggplant, she asked me, "Do you suppose this recipe would work if you substituted sweet potatoes?" Her question prompted me to experiment, and my family has been thrilled with the results. I like these even better than my potato rolls!
I make these without any salt, since learning more about how salt increases our risk of osteoporosis, high blood pressure, and autoimmune disease. But if a no-salt bread stick would
Gluten-Free, Sugar-Free, Oil-Free Cranberry Muffin Recipe
Walking through the produce isle recently I saw my first bag of fresh cranberries for this season, and it got me to reworking an old favorite recipe of mine -- cranberry muffins. These are a crowd pleaser and fairly simple to make. There is no added salt in these, but as you probably know, both baking powder and baking soda do contain significant amounts of sodium. When I make these for people on low-sodium diets, I have been omitting the baking soda -- (and using just the two teaspoons of baking powder) This makes them a bit denser, but still really good. This is a great recipe to use up apples that have gotten soft or a bit past their prime -- you could also substitute apple sauce for the blended apples. This recipe makes 24 muffins.
3 cups sorghum flour
2 tsp guar gum (or xanthan gum)
1/2 cup ground golden flax seed
1/3 cup arrowroot powder
2 tsp Rumford Baking Powder (Rumford does not contain aluminum)
2 tsp baking soda (omit to reduce sodium)
1 1/2 cups blended apples (about 3-4)
1 cup loosely packed fresh stevia leaves OR 1/2 tsp of stevia extract
1 cup of chopped pitted dates tightly packed
1 TBS vanilla extract
1 tsp orange extract
1 bag of fresh cranberries (about 3 cups)
1 cup of water
1) Preheat oven to 350 degrees and line two trays of muffin cups with parchment paper liners.
2) Measure out the first 6 dry ingredients into a large bowl and mix well with a wire whisk.
3) wash and slice 3-4 apples. Place slices into powerful blender and pulse until they look like apple sauce -- adding more slices until you have about 1 1/2 cups.
4) Add the stevia to the blended apples and blend until well incorporated.
5) Roughly chop the dates on a cutting board and press the pieces into a measuring cup tightly until you have 1 cup. Add these to the blender and blend on high.
6) Add the extracts and bananas and blend well one last time.
7) Place the fresh cranberries into a bowl and pick over them to remove any that are soft, then rinse the remaining with water and drain through a strainer -- repeat this a few times.
8) Pour the blender mixture into the bowl of flour and mix with a spatula to just barely incorporate, DO NOT OVER MIX. Scrape out as much as you can from the blender with the spatual and then pour the 1 cup of water into the dirty blender and blend on high to get remaining mixture into the water. Then add the washed drained cranberries to this water and pulse very carefully a few times -- just to break up the cranberries a little bit, but don't over blend -- you want some nice chunks of berry.
9) Pour the cranberries and liquid into the batter and mix well enough that no dry flour is evident, but don't over mix, then quickly spoon the mixture into 24 muffin cups dividing it evenly between all the cups -- they will be nearly full. Place into preheated oven and bake for 40-45 minutes just until the tops start to brown. Remove from oven and remove muffins from tray to cool.
Due to the high fruit content, once cooled, these should be stored covered in the refrigerator, where they will keep well for at least a week. We always slice them in half horizontally and reheat them in the toaster oven before eating them -- they are much better that way.
My family waits all year long -- filled with anticipation for that part of the gardening season when there is an abundance of fresh ripe home-grown tomatoes and cucumbers just so that we can make Israeli Salad. The combination of these fruits with green olives, onions, sweet peppers, lemon juice and herbs is quite extraordinary -- you just can't imagine how good this is until you taste it. No matter how large of a bowl of this I make, my family continues to have seconds, thirds and more until every last bit is gone.
Normally I do not measure any of the ingredients -- so don't feel that you need to either -- just make the cucumbers and the tomatoes the major ingredients, and don't overdo the onions. Taste it frequently as you mix in the herbs, lemon juice and olives to get the taste just the way you like it. But here are some measurements -- just in case you'd like to follow a recipe.
3 cups fresh chopped tomatoes (large or cherry tomatoes work fine.)
3 cups cut up fresh cucumber (slice into circles and then quarter each circle)
1 cup diced red or yellow sweet peppers
1/2 cup very finely diced red onion
1 bunch of scallions chopped fine (green and white parts)
1/4 cup lemon juice
1 TBS onion powder
1/2 tsp dried thyme
1 8 oz jar of green olives
1) Place the tomatoes, cucumbers peppers, onions, and scallions into a large bowl and mix well. Drizzle with the lemon juice, sprinkle with onion powder and thyme and mix well with a large spoon.
2) Place the jar of olives into a blender -- with all the liquid too and pulse it just a few times to barely chop them up. Alternatively, you could pour the olives through a strainer -- saving the liquid and then place the olives on a cutting board and chop them with a knife.
2) Add all of the olives and the juice that they were in to the bowl and mix well. Mix again right before serving.
When our family first made the switch to gluten-free, there was not a single gluten free vegan bread I could find that was pleasant to eat. So I set about trying to come up with something that was made from whole grains, and had no added sugar or oil. I found that a combination of Buckwheat flour (no relation to wheat) garbanzo bean flour, and flax seeds was my ticket to success. I used red grape skins (you just buy grapes, wash them gently and then carefully peel 2-3 of them) to create a sourdough starter and wallah -- SUCCESS. The first time you make this, you will have to plan ahead. It takes a couple of days to make the starter. But after that, as long as you "feed" the starter (by stirring in a tsp of buckwheat flour and a teaspoon of water every 2-3 days) it will last indefinitely in the refrigerator.
First make your starter...
3 large dark red grapes preferably organic
1/4 cup of buckwheat flour
1/4 cup of water
additional buckwheat flour and water as needed.
Here's how to make the bread...(Makes THREE loaves)
1 cup buckwheat flour
1 cup water
¼ cup sourdough starter (from above recipe)
4 cups buckwheat flour
2 cup garbanzo flour
5 & 3/4 cups water
1 cup ground golden flax seeds
2 tsp salt
1 TBS xanthan gum or guar gum
2 tsp baking soda
Additionally we have found after storing it in the refrigerator, it tastes MUCH better if we pop the slices in the toaster oven before serving them. Interestingly -- even when toasting -- the slices don't really brown up much -- but they will got hot and fragrant and really yummy. If you really want to impress people (and fat is not an issue) -- serve it with a nice pesto or garlic --olive oil spread (that recipe is in my book too.)
Did you know that you can make your own fresh, "milk" quickly, inexpensively and even save money? Best of all -- you can easily avoid additives you don't want -- like carrageenan, or added calcium which is very bad for arteries -- as are added sugars and oils. And on top of all that -- you can even have a truly RAW product -- none of the packaged milks are raw, they must be heated to kill bacteria in order to be shelf-stable in the package. For all these reasons, I LOVE to make my own nut and seed milks. It is super easy. All you need is a high speed blender, a brand new ankle-high nylon stocking (or you can purchase a regular nut milk bag -- but I prefer the stocking!) and a bowl or measuring cup that you can stretch the stocking over.
Optional: liquid stevia, maple syrup or vanilla
1) Take a scissor and cut off the top two inches of the stocking -- so that the elastic part at the top is completely removed. (We don't want the substances in the elastic to come in contact with our milk.)
2) Wash the stocking super well with dish soap, carefully and completely rinsing well. Then set the stocking aside.
3) Measure out 1/2 cup of raw cashews, sunflower seeds or almonds and rinse them in a strainer, then place them into the blender. Add one cup of filtered water and blend on high until you have a completely white liquid -- at least a full 60 seconds. Then add the additional 2 cups of water and blend again on high.
4) Stretch the clean nylon stocking over a bowl or large measuring cup as shown and pour the freshly made milk through the stocking. (Note: If using cashews, you do NOT need to do this -- they have so little fiber that you need not filter - just blend and drink!)
5) Lift the stocking off the cup and gently squeeze it to force the liquid out and and collect it in the cup. (see photo below)
For savory dishes -- like making mash potatoes, I use the milk as is. For pouring over breakfast cereal, or drinking as a beverage, I add a few drops of liquid stevia extract, or you could simply stir in your favorite sweetener and vanilla extract. Vary the amount of water used to create a richer product (use less water) or to reduce calories and or cost (use more water.)
Also -- if you can plan ahead...it's nice to soak the nuts or seeds in water for a few hours to overnight -- and then discard the soaking water. This makes the nutrients in your finished milk even MORE bio-available, as nature packages nuts and seeds with enzyme inhibitors that prevent sprouting until enough water is present to insure germination and growth. Soaking removes those.
I have an entire page dedicated to Passover, with recipe links and my freely downloadable Haggadah for Holistic Nonviolence on this page.
Before I was vegan, and before I suffered food poisoning severe enough to send me to the hospital, I enjoyed eating gefilte fish. The last time I ever ate real gefilte fish, was when I had come home to my parent's house on a break from college. I wanted something simple and quick to eat, and no one was home. I searched my parent's refrigerator. That's when I spotted it -- a quart sized glass jar with several of the football shaped, beige colored fish patties. I noticed that the gelatinous sauce they usually swam in was missing, but thought nothing else of it, as I dumped a couple gefilte fishes onto a plate, smeared them with lovely ruby colored horse-raddish sauce and quickly devoured them.
Some hours later (I don't recall exactly how long) my stomach started hurting. It quickly got so intensely painful, that my father -- who was home by this time, put me into the car and headed to the ER. This is the only time I had ever been rushed to the ER. The doctor did a very superficial exam, asked me almost no questions, ran no lab tests and then told me that he suspected I had acute appendecitis and was going to prep me for exploratory surgery to confirm his hunch. THANK GOD -- i had recently read Dr. Robert Mendelsohn's fabulous book, Confessions of a Medical Heretic. In addition to arriving at the hospital with acute abdominal pain, I also came with some health-preserving skepticism. It helped too, that I had also just taken a class as an undergrad called, The Fundamentals, of Food Processing, taught by what I believed to me the present day incarnation of Betty Crocker herself. Although the class was absurdly biased towards the processed food industry, I did get one thing of value from it -- I came away appreciating how common, how varied, and how under-diagnosed was food poisoning. "There is no 24 hour flu" my teacher said over and over. "It's food poisoning!"
In response to the threat of being cut open, I began to ask the doctors some questions like...."are there any tests short of surgery that you can run to indicate whether or not this might be my appendix?" The ER doc stormed out of the room in a huff. I was then left alone in the ER room, long enough to speculate that they must not really have considered me THAT much in danger of sudden death, since they were leaving me alone so long. That's when I started to notice something. My pain was starting to subside. Eventually the doctor returned to try to bully me into agreeing to his surgery, but by this time, I was feeling much better. I was also starting to connect the quick onset and quick resolution of my symptoms with what I had been learning about in my food processing class. Shortly after that my Dad and I just simply walked out of the ER against doctor's orders. When I got home and told my mom that I suspected I'd gotten food poisoning from something, she told me that in fact the gel sauce in the gefilte fish jar had looked, "off" to her, so she dumped it out, rinsed the fish patties under running water and returned them to the jar. That was the last time I ever ate gefilte fish.
For reasons I can't explain, after I became vegan, and started thinking about how to veganize various traditional Passover foods, I became obsessed with finding a vegan alternative to gefilte fish. Chef Ron Pickarski had a gefilte fish recipe in one of his books, but it did not work well for me. Year after year I would try something else. Year after year I was disappointed. Then last year I stumbled upon the website of The V Word, which had a recipe for gefilte fish and used an entirely different approach to make them from any I had tried before. I was actually pleased with the results -- however still not completely satisfied. So this year, newly inspired, I set about tweaking Rhea's recipe, I added Jack fruit to balance out the chick pea flavor. I increased the amount of kelp powder. I substituted lemon pepper for the lemon rind and pepper-- which saved time and worked better for me, reduced the amount of oil to make it healthier, and added agar powder, to help it all hold together and be firmer. Finally, I created a gel sauce to go with it -- as this was an important part of making it seem more authentic to me.
Gefilte fish should be served with horseradish sauce. But when I searched stores in town, I could not find a single one that had the stuff I remember -- which was colored with beet juice and made from just a few wholesome ingredients. The stuff I found had things in it I would never eat -- like cottonseed oil plus a long list of other stuff, that was completely unnecessary -- and it wasn't red! So i bought a horseradish root and made my own. The result of all this innovation is below -- I hope you like it. This makes about a dozen Gefilte Fish-less patties.
Ingredients for Patties
1 tsp Olive oil
1 medium onion finely chopped
2 cups chopped carrots (about 2 large ones)
1 1/2 cups chopped celery (about 2 large stalks)
4 cloves of garlic (diced)
3 cups of freshly cooked chickpeas (or two cans)
1 can of Jackfruit in brine, drained and chopped
1/2 tsp salt
3/4 tsp lemon pepper
2 TBS Old Bay seasoning
sprinkle of cayenne pepper
1 1/2 TBS kelp powder
1 TBS dulce flakes
2 TBS lemon juice
1 tsp agar powder
Ingredients for Gel Sauce:
1 1/2 - 2 cups of leftover liquid from cooking the chickpeas (or the liquid from can)
1/2 cube of Rapunzel bouillon
1 clove of garlic
1/4 tsp black pepper
1/2 tsp of kelp powder
1/4 tsp agar powder (optional - to make sauce gel better)
1) Rub the teaspoon of olive oil over the bottom of a large skillet. Turn heat to medium high and when oil is hot, add the chopped onion, celery, carrots and garlic. Saute for 5 minutes stirring often, then add the drained chickpeas, chopped jack fruit, salt, lemon pepper, Old Bay, Cayenne, kelp and dulce stir well and turn heat to low.
2) While vegetables are on low, measure the 2 TBS of lemon juice into a cup and stir in the agar powder. Drizzle this mixture over the vegetable-chickpea mixture and stir well. Let simmer for 3 more minutes stirring often to keep it from sticking. Turn off heat, cover pan and let sit five minutes.
3) Transfer mixture to a food processor fitted with an "S" blade. Do this in two batches if processor is not big enough to do it all at once and then transfer it all to a bowl so you can mix both batches together.
4) Line a cookie tray with parchment paper, and using a large spoon, glop 12- 15 little foot-ball shaped blobs of the mixture onto the tray as shown in this photo:
5) Place the tray into the refrigerator for 10 minutes. This will allow the patties to firm up enough that they can be handled, then you can nicely form them into the traditional shape of gefilte fish. Once nicely formed return tray the refrigerator while you make the sauce.
6) To make the sauce, place the chick pea liquid, half cube of bouillon, clove of garlic, 1/4 tsp of black pepper, 1/2 tsp of kelp powder and agar if using into a blender, blend until well combined, transfer to small pot and bring to a boil. Then let this liquid must cool completely before you put it over the patties -- or else it will cause them to fall apart. When sauce has gelled, remove patties from tray and carefully arrange them into covered casserole dish, and drizzle the sauce over them. They can be eaten right away or stored in this sauce for several days in the refrigerator. These are best served with horseradish sauce.
You can make a horseradish sauce by peeling and chopping fresh horseradish root and placing it into the blender. Add about half as much chopped raw beet root, and just enough rice vinegar to help it all blend. blend on high, stopping to scrape down sides a few times. Be careful it's pretty hot!
Be sure to use UNRIPE Jackfruit that is packed in BRINE, not the ripened sweetened stuff!
Use Agar powder -- not flakes.
Here is yet another recipe that I will be serving at the upcoming Passover Seder I am helping to coordinate at ECM on the campus of the University of Kansas. While most of my blog posts are NOT recipes...my blog has been heavy with recipes as of late, as I work out the details for the menu for this unique Passover Seder, based upon the philosophy of Holistic Non-violence. Please visit my PASSOVER PAGE to learn more about this event, see the entire menu, or find out how to purchase tickets from ECM.
Please note -- because many coconuts now are harvested using enslaved monkeys (captured from the wild as orphans, after their mothers are killed) it is very important to only purchase coconut products from companies that you are certain are not obtaining their coconut in this way. Let's Do Organics, is one such company. When I can find it, I prefer their, "reduced fat" shredded coconut. It works just as well in recipes, but has less calories and fat than their regular shredded coconut. Take a look and notice the difference in serving sizes between the two products as well:
2.5 TBS Regular Coconut 4 TBS Reduced Fat Coconut
Calories 90 70
Total Fat 10 6
Saturated Fat 9 5
Protein 1 1
Carbs 4 4
Although it does take some time to form each individual macaroon, this recipe is otherwise extremely simple to make.
3/4 cup water
1/4 cup ground golden flax seed
1/2 tsp xanthan gum
1/2 cup maple syrup
1/4 tsp salt
1 tsp vanilla extract
4 1/2 cups Let's Do Organics Shredded Coconut
This pilaf is actually pretty simple to make, but chopping all the vegetables can be time consuming. If you are in a hurry, you could use 2 lbs of mixed frozen diced vegetables and small can of mushrooms in place of chopping all the veggies (with the exception of the onion and garlic). This makes a really large amount -- enough to serve 4 -5 really hungry people as a main course. Or it makes a great side dish to serve a crowd or take to a potluck.
2 cups quinoa
3 1/2 cups water
1/2 cup red wine
1 medium onion diced
8 cloves of garlic peeled and finely chopped
4 stalks of celery diced
2 carrots diced
1/2 of a sweet red bell pepper diced
8 oz of button mushrooms, diced
1/2 cup of chopped fresh basil
1/2 tsp powdered rosemary
2 more TBS of red wine
3 TBS of organic wheat-freetamari
1/2 tsp black pepper.
I have an entire page dedicated to Passover, with recipe links and my freely downloadable Haggadah for Holistic Nonviolence on this page.
Some time after I got off gluten about a decade ago, I came up with a simple (but not very good) substitute for traditional matzah balls, for use in my family's annual celebration of Passover. I would cook millet, with turnips and then mash these up and form into balls which I would bake in the oven. Each time I did this, I always hoped (rather unsuccessfully) that at least part of a ball might stay together for a few minutes after adding it to the soup. These were very "no frills" matzah balls, but what they lacked in culinary pleasure, they compensated for in ease of preparation, enabling me to put more time and energy into the rest of the menu.
But this year, memories of light, fluffy and fully cohesive matzah balls came flooding back to me, and I found myself newly inspired to see if I could come up with a gluten-free vegan matzah ball that would delight. I began by looking at lots of different recipes for traditional matzah balls and the first thing I noticed was that eggs were a major ingredient in traditional matzah balls. That gave me the idea to experiment with Follow Your Heart's new vegan egg product -- and it turned out to be THE perfect ingredient to include to do justice to my childhood memory of matzah balls. Furthermore, these balls freeze and thaw really well -- meaning they can be prepared far ahead of time, so that they are ready to use the day you make soup, without increasing that day's work load. Below is the result of my effort. Let me know what you think!
Ingredients for Matzah Balls:
1 medium potato
3/4 cup quinoa flakes
3 TBS tapioca powder
1 tsp dill weed
1/2 tsp garlic powder
1/4 tsp salt
1/8 tsp black pepper
3 TBS Follow Your Heart Vegan Egg powder
3/4 cup ice cold water
1/4 cup club soda
Additional 1/2 cup of quinoa flakes
Directions for Matzah Balls:
1) Scrub potato, remove eyes and put it into a small pot, cover with water and boil for about 15 minutes until soft. Remove skin and push potato through a ricer (or you could just dice it with a knife into VERY tiny little pieces -- the size of rice.)
1) Mix 3/4 cups of quinoa flakes, tapioca, dill, garlic, salt and pepper in a large bowl, then add the finely chopped or "riced" potato and stir well.
2) Blend the Vegan Egg powder with the 3/4 c of cold water on high in a blender and then add this to the dry mixture in the bowl, along with the club soda. Use a fork to blend well. Refrigerate this mixture for at least 30 minutes before proceeding.
3) Remove chilled mixture from refrigerator and sprinkle with the additional 1/2 cup of quinoa flakes to keep it from sticking to your hands and make rolling into balls easier. Roll into 20 matzah balls -- each about the size of an unshelled walnut.
4) Get a large pan and fill it just two and half inches deep with water, sprinkle a bit of salt into it and bring it to a rolling boil. Place 10 of the balls into this pot, bring it back to a boil and let simmer for 15 minutes covered. Remove the balls with a slotted spoon and repeat the process with the other ten matzah balls. Add the matzah balls to the soup just before serving.
The Matzah balls can be made ahead of time and frozen for use later. That makes making the soup the day you want to serve it a snap! Then you simply need to add frozen matzah balls to the hot soup and they will thaw right in it!
2 tsp olive oil.
1 medium onion
2 cloves of garlic minced
3 stalks celery diced
3 carrots sliced thin
1 medium potato diced
1/2 cup chopped celery leaves
1 cube of Rapunzel Bouillon
8 cups water
2 TBS fresh chopped parsley
1/2 tsp dried dill leaves
1 recipe of matzah balls (from above)
1) Smear one teaspoon of the olive oil over the entire bottom of a large covered pot. Then place the second teaspoon right in the middle of this. Place pan on burner on high for one minute and then add the diced onion. Stir frequently while cooking on high just until the onion starts to brown. Add the garlic and turn down heat cooking for another minute. Then add the celery and continue cooking and stirring intermittently for three more minutes.
2) Add the carrots, potatoes, celery leaves, cube of bouillon, water parsley and dill. Cover and return heat to high until it boils. Add matzah balls and remove from heat (unless they are frozen -- then continue heating until the balls are hot. Serve right away.
I hope you enjoy my latest creation. A gluten-free, oat-free, whole-foods-plant-based lentil loaf that is completely salt, oil and sugar free too! While there are many different lentil loaf recipes all over the internet, and few of them have quite this many ingredients in them, my goal in creating this recipe was to come up with something that was not only gluten -free, (and free of oats which I don't eat-- even if they are certified gluten-free oats) but also made without oil and tasted good without the addition of salt. The combination of all the different vegetables -- especially beets with all the herbs, seems to do the trick! This makes 8 servings if served with a salad and other sides, or as a one-dish meal, it would serve four.
2 1/2 cups dry brown lentils
4 cups filtered water
1 1/2 cups chopped raw walnuts (measure AFTER chopping)
1 cup grated beets
1 cup grated carrots
2 cups finely diced celery
1/4 cup wine
2 cups finely diced onion
5 large cloves of garlic minced
1 cup filtered water
1/3 cup ground golden flax seed
1 tsp agar powder
2 TBS onion powder
1 TBS dried parsley leaf
1 tsp dried thyme
1 tsp ground mustard
1 tsp dried oregano
1/2 tsp black pepper
sprinkle of cayenne pepper
1/2 cup chick pea flour
1) Place lentils into a two quart pot and pick through them looking for debris to remove (I have found wheat berries in my lentils on occasion.) Fill pot with water and swish lentils around a few times, then drain through a strainer. Repeat this several times until you feel certain lentils are clean. Return drained lentils to pot and add 4 cups of filtered water to pot, cover and heat on high until pot comes to a boil. Turn down heat, cover and simmer until all water is absorbed and lentils are soft (about 15-20 more minutes.) Remove from heat and let sit covered.
2) While the lentils are cooking, chop walnuts into fine pieces until you have 1 1/2 cups of finely chopped walnuts. Place these into a dry, fry pan and heat on medium on stove, stirring frequently just until they begin to brown, then remove from heat.
3.) Place the wine into a large skillet, turn on high and add the onion. Saute for 3 minutes, then add the garlic and continue cooking until the wine is gone. Add the celery and cook for another 2 minutes, stirring frequently to keep vegetables from sticking. Then add the grated beets and carrots, stir well, cover and turn heat to low. Allow to cook another five minutes.
4) Place 1 cup of filtered water, the ground flax seeds and agar into blender and blend on high until it is like egg white. Add 1 cup of the cooked lentils to this mixture and blend until smooth. Next add 1 cup of the vegetable mixture and again blend again until smooth.
5) Place into a large bowl, the remaining lentils, toasted walnuts, remaining vegetable mixture, the herbs, and chick pea flour and mix all these together well. Then stir in the contents of the blender and mix well with a spatula until it is all evenly moist.
6) Divide the mixture between two parchment lined bread loaf pans, or a glass baking dish large enough that the lentils aren't more than two or two and half inches deep, and firmly press it into the pan and smooth the top. Place into an oven preheated to 350 degrees and bake for 30 minutes. Remove from oven and allow to cool slightly before lifting parchment from pan and slicing the loaf. Serve hot with sauce, and leftovers are great served cold too!
I have an entire page dedicated to Passover, with recipe links and my freely downloadable Haggadah for Holistic Nonviolence on this page.
Writing this post is presenting some additional challenges. I just pulled a tray of these Matzahs from the oven, and although I was able to restrain myself from eating them long enough to take a few photos of my finished product, I can't seem to stop eating them now, which is making typing this post harder than usual.
After several disappointing attempts, I finally came up with something that not only tastes good and stays together, but also remains fairly flat instead of having the edges curl up after baking. I've been making all sorts of oil-free crackers for many years, but none of them so far would work as a substitute for matzah because they just didn't look the part at all.
Now I should warn you --what I have created here, would not pass muster with any Orthodox rabbi in terms of being kosher for Passover -- a special type of kosher that involves a lot of additional rules, like for example you have under 18 minutes from the time you mix the flour with water before you get it into a hot oven -- otherwise yeast might start to grow and cause the matzah to be leavened. Furthermore It is a mitzvah -- in fact a commandment, to eat properly made matzah on the first night of Passover, but to fulfill this, matzah must be made of one of these five grains -- wheat, spelt, barley, rye or oats. No exceptions. Some people who are gluten intolerant do eat oats -- if they are grown, handled, and processed to prevent cross contamination. But others do not. For very observant Jews, who are gluten intolerant and don't eat oats, this presents a conundrum that I do not have a solution for. But for those, who want to honor the spirit of Passover by having seders, and retelling the story of liberation from slavery -- and aren't concerned with following all those rules, my recipe may be just the thing you were looking for to make your seder inclusive for those who don't consume gluten. It's actually a very simple recipe, but does take time to roll out the dough thinly. This recipe makes six large crackers -- or one big tray (15 x 20 inches). So you might wish to double it.
1/2 cup raw sunflower seeds
1/2 cup garbanzo bean flour
1/4 cup tapioca flour
1/4 cup + 1/2 cup white rice flour
additional rice flour for rolling out dough
1/2 cup water
2 TBS ground golden flax seeds
1/4 tsp guar gum
Unbleached parchment paper
I think these taste great without adding any salt, but if you are used to a fair amount of salt, you might want to sprinkle some salt on these right before putting them into the oven.
I also think they taste best right out of the oven -- but have found that several days later, you can reheat them in the oven right before serving them and they are just as good.
One final note I'd like to add is that some traditions consider legumes and rice to be verboten during Passover. The Chabad website has written about this subject Here. But I am troubled by this perspective.
In essence as I understand this, back about 800 or so years ago, some rabbis got the idea, that out of an abundance of caution, beans and rice and other healthy plant-deprived foods that are clearly NOT chometz (one of the five special leavened grains) should be avoided on Passover. This tradition took hold in some, but not all geographic areas, and has now become a source of division amongst Jews from different places.
It appears to me that Chabad's only concern about this custom is the fact that it divides Jews. But they completely ignore an important problem here, namely that this custom has the additional consequence of encouraging and increasing consumption of meat, dairy and eggs (all of which they do consider Kosher for Passover).
There are several problems with this:
1) Environmental organizations have stated that animal agriculture is a major cause of the most serious environmental problems facing humanity today,
2) In order to obtain meat, dairy and eggs, humans must engage in the practice of making other beings into, "chattel property" and "owning" them, which seems contrary to the spirit of Passover.
3) Eating meat, dairy and eggs, has been clearly shown to contribute to heart disease, high blood pressure, diabetes, and many cancers -- the leading causes of death and disability in the Western world today.
4) Rearing animals for food, means large amounts of grain and beans get fed to animals -- a very inefficient use of resources (it takes many pounds of grain to produce a single pound of meat) contributing to food insecurity for the poorest humans, while 70% of grain grown is for animal feed. Also while many areas of the US experience drought, the major use of water is for animal agriculture.
I think it is time that Jews speak up, and encourage religious leaders to address this glaring hypocrisy that undermines many of the important ideas that Torah appears to embrace: feeding the hungry, healing the world, protecting human health, compassion for animals, and taking care of G-d's creation.
Easy to make and they store well for at least a week in the fridge. A delicious, nutritious, satisfying, grab and go breakfast, using leftover cooked quinoa.
Store bought whole-food meal replacement bars usually have too much sugar and fat, and I wanted something more nutritious that would also save me money. My first attempts weren't so great, but I kept working at this until I came up with something that would stay together, bake properly and solidify in the middle and taste great. I am happy to share my result here with you. You can make these using any leftover cooked whole grain. I prefer them being made with quinoa -- but if brown rice is what is sitting left over in my fridge I will use that instead. The important part, is that the cooked grain can NOT BE SOGGY! I get the best results using leftover grain that has been refrigerated overnight so that it is a bit on the dry side, and this is a great use for leftover rice or quinoa! This recipe is only mildly sweet, so if you are prefer really sweet stuff -- you might want to double the amount of maple syrup. Also, Hazelnut extract is not necessary -- just adds a tiny bit more flavor. If this is not something you keep on hand in your pantry, then omit it. And a note about liquid stevia --not all liquid stevia extracts are equivalent -- some of them have nasty after tastes! I get good results using Wisdom brand Sweet Leaf, Stevia Clear. But during the summer when I have a lot of stevia growing in my garden, I use the whole fresh leaves instead. To use the fresh leaves instead of the extract -- blend about one half cup of loosely packed stevia leaves into the almond milk (in a blender) and then proceed from there.
1/2 cup almond milk (or any plant milk of your choice)
1/4 cup raw chia seeds
1 tsp vanilla extract
1/2 tsp hazelnut extract (optional-not necessary at all)
1 tsp liquid stevia extract (Wisdom Sweet Leaf Brand)
1/4 cup maple syrup
2 ripe bananas
3 cups of leftover cooked quinoa or brown rice
3/4 cups garbanzo bean flour
2 TBS powdered cinnamon
1/2 cup raw walnut pieces
3 TBS ground golden flax seeds
1/4 cup raw pumpkin seeds
1) Measure out 1/2 cup of almond milk into a bowl that holds at least 2 cups. Add the 1/4 cup of chia to the milk and stir well for 30 seconds. Add the three extracts and maple syrup and stir again.
2) Mash up two very ripe bananas with a fork and then stir them into milk mixture.
3) Into a large bowl place 3 cups of previously cooked and cooled (preferably overnight!) quinoa or brown rice. Sprinkle it with the 3/4 cups of garbanzo bean flour and powdered cinnamon. Use a big flat wooden paddle to mix the rice very well and break up the clumps so that the flour coats each grain of cooked quinoa or rice. (Like the photo above shows.)
4) Place the walnuts onto a cutting board and use a knife to finely chop the walnuts up. Chop up just enough to fill a half cup measure, and then add them to bowl along with the ground flax seeds and raw pumpkin seeds. Mix all of this very well.
5) Add the banana-milk-chia mixture to the large bowl of quinoa (or rice) and mix it all very well, then spoon it into parchment paper lined 8x8 glass baking dish. (If you don't have parchment paper, rub a tsp or two of oil onto the bottom and sides of the pan instead) and carefully press it down into the pan and smooth over the top like the photo below shows.
6) Place the pan into a preheated, 300 degree oven and bake for about 40 minutes until it feels pretty firm. Remove from oven and slice into 12 squares immediately -- but then let it cool before attempting to remove slices from the pan and it will firm up. Store in the refrigerator. These keep for at least a week, or can be frozen for longer storage too.