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Desserts of Vitality - 1
00-* Introduction *
Recipe By : Mark Foy
Serving Size : 1 Preparation Time :0:00
Categories : 00-Introduction/Chapter List
Amount Measure Ingredient -- Preparation Method
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*** Desserts of Vitality: Extraordinary Non-Dairy Desserts ***
** Recipes from the Vitalita Culinary Group Kitchen **
This cookbook comes from the Vitalita Culinary Group (VCG) and contains
exclusively vegan-whole food-nutritionally dense desserts. The focus of
this book is creating wonderful vegan desserts without gluten (i.e., the
protein in many grains such as wheat).
This cookbook (and others by the VCG such as "A Taste of Vitality" which
includes mainly savory dishes such as appetizers, salads, and entrees)
can be found on the internet at:
http://www.vitalita.com/
Written by Mark Foy (mfoy@vitalita.com)
Version 1.19 (April 16, 2006)
This cookbook is a work in progress. To assist in making this cookbook
better, please send any suggestions or errors to Mark Foy at:
mfoy@vitalita.com
or
2150 Ashby Ave.
Berkeley, CA 94705-1836 USA.
Because this cookbook is continually being updated and reposted to the
web site, you might like to keep up-to-date on the changes by
downloading a new version of this cookbook every few months (at
http://www.vitalita.com/ ).
The Vitalita Culinary Group is a vegan cooking company which offers
personal chef service (including baked goods service), catering, and
vegan food consulting in Berkeley, California, USA.
This cookbook is made publicly available in the spirit of a "freeware"
cookbook, but if you enjoy this cookbook, you might consider sending a
$10 contribution to show your appreciation. As all proceeds from this
cookbook are donated to Vegan Outreach (a non-profit vegan
promoting/education group), please send all contributions directly to
Vegan Outreach at:
Vegan Outreach
211 Indian Dr.
Pittsburgh, PA 15238
USA
e-mail: matt@veganoutreach.org
http://www.veganoutreach.org/
Some of the recipes in this cookbook were prepared at a cooking
demonstration in 1999, and this demonstration is available on video.
This video is offered by the organization that ran the conference where
this cooking demonstration was presented. To order a video cassette of
the "Decadent Gluten-Free Desserts" cooking demonstration by Mark Foy,
send $12 to: American Vegan Society; P.O. Box 369; Malaga, NJ 08328.
Specify that you want the video #B-10 from the 1999 AVS Convention in
Boulder, Colorado which contains the cooking demonstration "Decadent
Gluten-Free Desserts" by Mark Foy. Specify if you want the US format
(regular VHS) or the PAL format (oversees format).
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Because this cookbook is always being updated, please do not repost this
cookbook file, or any of the recipes contained in this cookbook, to any
other web sites. Please do feel free to distribute links to this
cookbook. This cookbook can be obtained from the following links:
http://www.vitalita.com/
or the PDF version of this book available directly from
http://www.vitalita.com/docs/DessertsOfVitality.pdf
This cookbook and its contents (recipes, photographs, etc.) are
copyrighted and are proprietary products of Vitalita (www.vitalita.com).
Copyright 2005 Vitalita, Inc. All rights reserved.
No part of this cookbook may be reproduced or distributed in any form,
or by any means, without permission from Vitalita, Inc. You may,
however, print this cookbook for your personal use (for making the
recipes).
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Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
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* Exported from MasterCook Mac *
00-*Chapter Listing*
Recipe By : Mark Foy
Serving Size : 1 Preparation Time :0:00
Categories : 00-Introduction/Chapter List
Amount Measure Ingredient -- Preparation Method
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Desserts of Vitality: Extraordinary Non-Dairy Desserts
01-Notes/Lists
02-Cakes
03-Icings
04-Pie Crusts
05-Pies/Tarts
06-Cookies
07-Frozen Desserts
08-Custards
09-Miscellaneous
10-Sauces
11-Epilogue
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Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
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* Exported from MasterCook Mac *
01- ******* NOTES/GLOSSARIES *******
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : 01-Notes/Glossaries
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This chapter contains some general vegan cooking/vegan nutrition notes,
as well as a glossary to some of the ingredients that are used through
this cookbook.
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Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
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* Exported from MasterCook Mac *
01-* General Notes *
Recipe By : Mark Foy
Serving Size : 1 Preparation Time :0:00
Categories : 01-Notes/Glossaries
Amount Measure Ingredient -- Preparation Method
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General Notes:
NUTRITION
+ This cookbook is titled "Desserts of Vitality" because the focus of
the book is on desserts which provide the body fuel for creating and
maintaining an active life style. Most desserts actually deplete
nutrients from your body because they contain many "empty" ingredients
(e.g., saturated fats, refined flours, refined sweeteners, and dairy
products). GOOD DESSERTS DO NOT HAVE TO BE MADE WITH THESE INGREDIENTS!
This cookbook proves this by highlighting desserts from many different
categories which are just as good as their originals, but are not as
damaging to the body.
The desserts in this cookbook completely avoid common allergens such as
milk, other dairy products, and eggs. Additionally, most of these
recipes do not include other common allergens such as wheat, corn, and
yeast. These ingredients often drain energy from people who are
allergic to them. "Weak" ingredients are also avoided as much as
possible since they they are known for depleting a person's energy.
"Weak" ingredients include:
+ refined foods such as:
* refined grains - especially glutinous grains like wheat (most
common form is white flour, often called wheat flour since it is made of
wheat berries, albeit very refined wheat berries);
* refined sweeteners such as white sugar and confectioner's sugar
(most candies and sodas contain refined sweeteners);
+ foods with substantial amounts of caffeine such as coffee, tea,
and cola.
These above "weak" ingredients take space in a diet, but do not provide
necessary nutrients, and only crowd out good, nutritionally dense foods.
+ Therefore, to promote an active/vital/energetic lifestyle, the
emphasis of this cookbook is on cooking with ingredients/foods that are:
- vegan (i.e., free of all animal products, including free of
honey);
- whole and unprocessed (e.g., whole grains flours like brown rice
flour and amaranth flour - not refined/processed flours like white/wheat
flour);
- nutritionally dense (high in vitamins and minerals) (e.g, seeds
and nuts - not refined oils and dairy products);
- non-glutinous (e.g., grains like rice, amaranth, millet - not
wheat, barley, rye, or corn).
These foods are life-sustaining, providing the body with essential
vitamins, minerals, phytochemicals, anti-oxidants, and fiber which are
important for maintaining an active lifestyle. The recipes will
occasionally call for "weak" foods (i.e., foods with little or no
nutrition) such as chocolate and liqueurs, but these are used with the
understanding that they are not the main part of the dessert (i.e., used
in small amounts) and are primarily used for flavor and to provide the
best dessert possible. Even though I tend away from processed foods,
certainly for the desserts presented here, flour (which is processed due
to the grinding) is used, but I do this to create the best desserts, and
the recipes call for exclusively whole-grain flours. Additionally, in
the desserts, I almost always use non-glutinous grain flours (like brown
rice, millet, amaranth, and teff flour). This also makes the recipes
perfect for people with a gluten intolerance where grains with gliadin
should be avoided. Often, to provide extra binding due to the lack of
glutinous grains, the recipes will call for the addition of finely
ground tapioca (tapioca flour - see "Glossary of Ingredients" for more
information) and/or ground nuts or seeds such as flax seed, sesame
seeds, or almond meal. This gives the dessert a more diverse/complete
nutritional profile, which provides more energy to the body, while
maintaining a traditional form, taste, and texture.
RECIPES WITH GLUTEN
In general, unless otherwise noted, all the recipes in this cookbook are
gluten-free. Only in special cases will a recipe have the first
alternative of the ingredient be one with gluten (e.g., whole-grain
wheat pastry flour or spelt flour), and only when no other alternative
was available (e.g., making yeasted pastry dough is difficult without a
glutinous flour). Recipes that contain gluten will be noted as such so
people who are strict about needing or wanting to avoid gluten can skip
these recipes.
Often, recipes will give an alternative to the non-gluten flour(s) for
cooks who do not want to have to buy these non-gluten flours, and want
to avoid gluten. For example, in the cake and cookie recipes, I often
offer spelt flour as an alternative to brown rice flour, millet flour,
amaranth flour, or teff flour. In general, any glutinous flour can be
used in place of a non-gluten flour with good results. The only
adjustment that maybe required is in the amount of water/liquid. This
is because different flours contain different amounts of moisture. Use
your best judgment with the amount of water/liquid used.
NUTRITIONAL ANALYSIS OF RECIPES
All recipes in this book are analyzed for nutritional content.
Depending on the format of the cookbook you have (e.g., text, PDF, MCF),
the percentage of daily values for nutrients such as vitamin A and
calcium will be shown (not shown in the ASCII text version). These
values are helpful for determining the nutritional content of the
recipe. There are some problems with this analysis though. First, the
nutrients shown are only a fraction of the important nutrients (e.g.,
magnesium is not shown). Second, some of the ingredients listed in the
recipes are not included in the ingredient "dictionary" that was used to
calculate these numbers (the USDA handbook) (e.g., flax seeds), so the
analysis of the recipes in not always exactly correct. Third, these
"percent of daily values" have been calculated off the US RDA
(Recommended Dietary Allowance) that are (according to the National
Research Council committee that developed the RDAs) set too high for
most people. The levels were set high as a built in "safety factor"
according to the 1989 report. For example, the committee has set the
current RDA for calcium at 1000 mg per day. That does not mean that you
must have 1000 mg per day; it means that if you are among the population
whose bodies are least able to absorb calcium consumed, you may require
that much calcium to absorb the amount your body needs. Nutrition
experts usually say that 75 percent (750 mg) of the RDA for calcium is
acceptable. Additionally, experts say that vegetarians tend to absorb
nutrients more efficiently than meat-eaters, and they tend to need less
of some nutrients because they generally eat less protein. (A high
protein intake increases the body's excretion of certain nutrients,
especially calcium.) Therefore, these "percentage of daily values" are
useful and interesting, but should not be taken as a gold standard.
(Reference: Vegetarian Times, September 1997, p. 82)
NUTRITIONAL ANALYSIS OF RECIPES WITH RESPECT TO VARIATIONS/OPTIONS
When a choice of ingredients is given, the analysis reflects the first
ingredient listed (i.e., not the alternative ingredients). Optional
ingredients listed in the main ingredient list ARE figured into the
analysis. Options given in the VARIATIONS section are not figured into
the analysis. Recipe declarations such as low-fat or non-gluten only
apply to the original ingredient list (first ingredient listed) without
optional ingredients, and not necessarily to any of the other options or
variations.
CREATIVITY
As a general rule, I support individual creativity in cooking,
therefore, I urge you, the reader, to alter recipes to suit your
needs/wants. For example, I often substitute ingredients or just leave
things out if I do not like them or do not have them on hand.
Additionally, people have different tastes for saltiness, sweetness, and
richness, so feel free to change ingredient quantities to fit your
tastes. Lastly, if you have an allergy or sensitivity to one of the
ingredients called for in a recipe, try to think of a replacement (or
just leave the ingredient out) to make the recipe fit your needs.
SERVING SIZES
Some of the recipes in this cookbook serve more than 8 people (up to 20
servings for most of the cake recipes). If you want to have fewer
serving, simply divide the recipe to meet your needs. In the recipes
included here, this causes no problems. I personally like to cook in
large amounts so the food will last for a number of days. Additionally,
some items I will store in the freezer for later use. I find that the
following items freeze well: cookies and cakes, whereas the following do
not freeze well: custards and pies.
ORGANIC PRODUCE
I recommend the use of organically grown ingredients (i.e., food grown
without chemical fertilizers or pesticides) when ever possible as I have
found organic produce and staples to have more flavor than
conventionally grown items. Additionally, there are studies which have
shown that organically grown food has more nutrients that conventionally
grown food.
NOTE TO THE READER
The contents of "Desserts of Vitality" are not intended to provide
personal medical advice. Medical advice should be obtained from a
qualified health professional.
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Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
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* Exported from MasterCook Mac *
01-* Glossary of Cooking Terms *
Recipe By : Mark Foy
Serving Size : 1 Preparation Time :0:00
Categories : 01-Notes/Glossaries
Amount Measure Ingredient -- Preparation Method
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Glossary of Cooking Terms:
+ Toasting (and Glazing) Nuts and Seeds
Toast nuts or seeds on baking sheet in a 300 degrees F (150 degrees C)
oven for about 15 minutes. Mix nuts on sheet, and continue to bake,
watching to make sure they do not burn. The total amount of time needed
depends on the type of nut (pine nuts toast very quickly, whereas
almonds take longer), and on how toasted you want the nuts. I toast
them on a low temperature because most nuts, when they are near done, go
quickly from light golden brown to burnt. A lower temperature slows
down the process, reducing the chances of ending up with burned nuts.
If seasoning the nuts with a salty liquid like tamari soy sauce or ume
vinegar (see "Glossary of Ingredients" for more information about these
ingredients), splash this over the nuts near the end of toasting, mix
thoroughly to coat all nuts, and then if needed, bake a few more minutes
to dry the nuts out again.
If glazing the nuts with a sweetener (such maple syrup and/or sucanat)
(which is obviously best for desserts) and/or with a liqueur (like
Sambuca), follow the same directions as for a salty liquid, but do not
expect them to become as dry in the oven if using significant quantities
of liquid sweetener (in drier climates, they will dry out completely
when they sit outside the oven for a while). If the nuts are very
sticky, and the glaze will not "dry", you can place the nuts in the
refrigerator (on a parchment paper covered baking sheet) to
"dry/"freeze" the glaze onto the nuts.
Another option for toasting and glazing is described in the recipe
"09-Frangelico-Glazed Toasted Hazelnuts".
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Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
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* Exported from MasterCook Mac *
01-* Glossary of Ingredients (A-E) *
Recipe By : Mark Foy
Serving Size : 1 Preparation Time :0:00
Categories : 01-Notes/Glossaries
Amount Measure Ingredient -- Preparation Method
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Glossary of Ingredients (A-E):
+ Agar Flakes (Agar or Agar Agar)
Agar agar (Kanten) is a vegetable gel used as a vegetarian replacement
for gelatin. It is made by boiling sea vegetables, pressing it into a
gel, and then drying it into flakes. Agar comes in bar form, flake
form, and powder form. The flake form is the most common, and the
recommend form for the recipes in this cookbook. If you use powder, and
the recipe calls for flakes, use a smaller amount; e.g., if the recipe
calls for 3 teaspoons of agar flakes, use 2 teaspoons (or a little less)
of the agar powder.
Agar flakes dissolve in hot liquids and thicken as they cool to room
temperature or below.
General preparation to gel a liquid goes as follows: Add 4 tablespoons
of flakes to 4 cups or fruit juice or other liquid and let the agar sit
on the top of the liquid for 5 or more minutes. Then bring to a boil,
reduce heat and simmer 5 minutes or until dissolved. Cool until firm.
+ Agave Nectar (Light Agave Nectar Syrup)
This natural sweetener is extracted from the pineapple-shaped core of
the blue agave (a cactus-like plant native to Mexico best known for its
use in making tequila). A 93% fruit sugar content allows agave nectar
to absorb slowly into the body, decreasing the highs and lows associated
with sugar intake. Also, because fruit sugars are 25% sweeter than
sugar, you use less. It has a very neutral taste. If an agave syrup is
called light, it is referring to its color. There are both darker
colored agave nectars (medium brown color), and lighter colored agave
nectars (soft yellow color similar to honey). Maple syrup can often
work in place of light agave nectar syrup; two considerations that will
change the final dish: 1) color - maple syrup is darker than light agave
syrup, so the final dish will be darker in color which may not be the
desired outcome (e.g., the "Pink Grapefruit Sorbet" specifically calls
for light agave nectar syrup instead of maple syrup because we wanted to
keep the final sorbet a lighter color); 2) sweetness - cup for cup,
agave nectar syrup is slightly sweeter than maple syrup - for small
amounts this should not make a big difference. One of the producers of
Agave nectar has some interesting information about agave on their web
site: http://www.madhavahoney.com/agave.htm
+ Barley Malt Syrup
This natural sweetener which is made from sprouted whole barley, and
made basically the same way as brown rice syrup (see below). Barley
malt syrup does have more of a flavor than brown rice syrup: barley malt
syrup has a flavor more like molasses, while brown rice syrup has a
flavor more like agave nectar or honey, but with a slightly bitter edge
(similar to butterscotch). You can substitute one sweetener in place of
the other keeping this flavor difference in mind. The caramel-flavored
syrup is about half as sweet as sugar or honey. It is high in
carbohydrates, and is generally the least expensive natural sweetener.
GLUTEN NOTE: Barley malt syrup contains gluten, so if you are avoiding
all gluten, simply replace barley malt syrup with brown rice syrup.
+ Birch Sugar
(This information was gathered from various sources, including bottles
of birch sugar and marketing materials distributed by birch sugar
distributors)
Pure birch sugar is derived from birch bark, and it is also known as
Xylitol. One producer of pure birch sugar in the U.S. is The Ultimate
Life (see "Mail Order Companies" at the end of this book for more
information). Birch sugar has only half the calories of sugar, but is
used as a replacement for granulated sugar 1:1. It does not promote
tooth decay. It is metabolized very slowly, so it helps prevent sugar
"highs" and "lows", and can be suitable for people with diabetes,
hypoglycemia, chronic fatigue syndrome, and candida (yeast infection).
+ Brown Rice Syrup
A natural sweetener similar to barley malt syrup. Brown rice syrup
contains complex sugars that are not hard on the body/blood sugar
levels. It is my absolute favorite sweetener because it has the mildest
flavor (not as strong as barley malt syrup), and its pH is closer to our
bodies' pH than any of the other sweeteners, making it the most gentle
on the system. It is about half as sweet as maple syrup and granulated
sugar. Often times I "balance" brown rice syrup with maple syrup in a
recipe because brown rice syrup all by itself has a slightly bitter
butterscotch flavor, so I like to round out that flavor with the
straight sweet flavor of maple syrup. It is not suitable for use in
cakes because it causes the cake to become too dense and sticky.
+ Cashews, Raw
Raw cashews are one of the few nuts that work wonderfully in vegan ice
creams. They provide a wonderful richness, smooth consistency (with
very little grit), and a very light color (like milk which is what
people are used to seeing). Most of the ice cream recipes in this
cookbook now call for raw cashews because I am not able to find my old
favorite very often: neutral tasting pine nuts. Most of the pine nuts I
come across these days have a very pronounced smoky flavor, which make
them unsuitable for most desserts (including most ice creams). See the
glossary entry for pine nuts for more information.
+ Coconut Oil, Unrefined
Coconut oil is a saturated fat, but the unrefined version (which is
rarely found in commercial baked goods - they use the refined type) can
be part of a balance diet. It does not contain any trans fatty acids
(TFAs) like hydrogenated oils do. It is a source of Medium Chain
Triglycerides (MCTs), which are especially valuable to people who have
trouble digesting fat. MCTs enable the body to metabolize fat
efficiently and convert it to energy rather than storing it as fat.
Additionally, almost 50% of coconut oil's fatty acid content is lauric
acid, a disease fighting fatty acid not commonly found in plant sources.
Coconut oil is particularly good in desserts that traditionally use
butter (also a saturated fat) such as cookies and pie crusts. It gives
the cookies a wonderful texture with less oil than if you used an
unsaturated oil (like high oleic sunflower oil). See "Mail Order
Companies" at the end of the cookbook for sources of unrefined coconut
oil (some of which are also organic). Generally, vegetable shortening
(in its non-hydrogenated state) (see below) can be used in place of
coconut oil. Additionally, you could use high oleic sunflower oil (or
other oil as suggested in the "Dessert Notes" section under "Oils") as a
substitute, but the result will not be quite the same since it will not
provide that saturated fat quality.
+ Egg Replacer Powder
A starch based powder (similar to the look and texture of corn starch)
which is used as a binder/leavening ingredient. It is a unique egg
replacement item since it contains no animal products (whereas most
contain egg whites), and one box (costing a few dollars) makes about 150
"eggs". Approximate replacements for egg replacer powder is arrowroot
powder or cornstarch, but these mainly only provide the binding effect,
not the leavening effect. The egg replacer power I know of is made by
"ENER-G Foods", and you can find more information about this company at
the end of this cookbook under "Mail Order Companies".
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Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
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* Exported from MasterCook Mac *
01-* Glossary of Ingredients (F-M) *
Recipe By : Mark Foy
Serving Size : 1 Preparation Time :0:00
Categories : 01-Notes/Glossaries
Amount Measure Ingredient -- Preparation Method
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Glossary of Ingredients (F-M):
+ Filo (or Phyllo)
A thin paper-like dough used for savory dishes (see my other cookbook,
"A Taste of Vitality" for examples) and desserts (see "Orange Custard in
Filo Cup"). It is low in fat, and can be used to enhance the
presentation of dishes, particularly by making filo sheets into cups.
These cups can be filled with any number of foods like: "Kiwi Sorbet",
any type of pie fillings (like "Hazelnut Pie"), or custards, puddings,
or mousses (like chocolate mousse - see "Chocolate Cream Pie").
The first way to make filo cups involves the use of a muffin tin. Fold
one sheet of dough so that it covers one cup on the muffin tin
(approximately a square), with about 1 inch to spare on all sides. Lay
folded sheet into muffin cup, pressing down so the center of the sheet
is touching the bottom of the cup (the overall effect is to create a cup
shape with the dough). Repeat for as many cups as needed, and bake in
the muffin tin for about 5 minutes at 350 degrees F (175 degrees C) or
until cups are crisp and lightly browned. The second way to make filo
cups does not require a muffin tin, but a baking sheet. This method is
best done when the filling to be put into the cups can be heated, as
cups are best made around the filling, and then briefly baked. As
before, fold a filo sheet (or multiple filo sheets if you want to create
a more substantial cup that will hold more or heavier fillings). Lay
folded sheet on a baking sheet, and place some filling into the center.
Then fold the outer filo up to make a wall around the filling. Repeat
for as many cups as needed, and bake for about 5 minutes at 350 degrees
F (175 degrees C) or until cups are crisp and lightly browned.
GLUTEN NOTE: Filo is made from wheat flour, so it does contain gluten,
so if you are avoiding gluten, do not use this ingredient.
+ Ginger Juice (Fresh)
To make fresh ginger juice, take fresh whole ginger root pieces and
grate them. (Asian groceries often sell purpose-made ginger graters;
you can also find microplane graters specifically for ginger; a regular
fine grater can also be used.) Then press the juice out of the pulp (a
fine strainer works well for this). Alternatively, run ginger root
through a juice (as you would carrots). If ginger juice is to be stored
for more than 5 days, add some lemon juice to the ginger juice to help
it keep. Place it in a sealed bottle in the refrigerator. It should
keep about 5 days without lemon juice, and about 10 days with lemon
juice (or something acidic). A half cup of fresh whole ginger root
pieces makes about 3-4 tablespoons of ginger juice. A teaspoon of
dried, powdered ginger can be used in place of a tablespoon of fresh
ginger juice, but the flavor will not be the same.
+ Goji Berries
Goji berries are small red dried fruits about the same size as raisins.
They have flavor somewhere between a cranberry and a cherry. Many of
these berries come from Tibet. They are good in dishes the same way as
raisins, dried cranberries, dried currents, etc.
Wolfberries are similar to goji berries, and can be used
interchangeably. I have also sometimes seen goji berries called gogi
berries or lycium berries.
+ High Oleic Sunflower Oil (also sometimes called High Heat Sunflower
Oil)
High oleic sunflower oil is a slightly different variety of sunflower
plant that products a seed with a higher proportion of monounsaturated
fat to polyunsaturated fat. Sunflower oil of the high oleic variety is
very similar in fatty acid profile to extra virgin olive oil. The high
oleic variety of sunflower oil is my favorite oil for baking (along with
coconut oil) because it is high in monounsaturated fats (healthier than
polyunsaturated fat and stands up better to heat), not a heavy oil, and
has very little flavor, allowing the flavor of the dessert to shine
through. See the "Dessert Notes" under Oils for more information and
other oils that can be used in place of high oleic sunflower oil.
The high oleic sunflower oil I use is from Omega Nutrition (see "Mail
Order Companies" at the end of this book) and combines unrefined high
oleic sunflower oil, palm oil and unrefined sesame oil (they call it
High-O Sunflower Oil Blend). The palm and sesame oil are included to
facilitate the handling of higher cooking temperatures.
+ Light Agave Nectar Syrup
See Agave Nectar.
+ Mesquite Meal (sometimes called Misquite Flour)
Mesquite meal is a high protein, high-fiber meal that is milled from the
sun-ripened seed pod of the mesquite tree. Ripe mesquite bean pods are
gathered, washed, dried, and ground to a medium texture similar to corn
meal. There are two types of mesquite meal: classic sonoran and sweet
Peruvian. Classic sonoran imparts a mellow taste that's sweet and
slightly nutty. Sweet Peruvian carries a subtle coffee and chocolate
flavor, with a hint of cinnamon (particularly good in desserts).
Mesquite meal is used as both a flour and a spice. As a spice, it can
be sprinkled on a wide variety of foods, added to soups, stir-fries, or
vegetable dishes. As a flour, substitute mesquite meal for about one
third of the flour in your recipes; if added in significant quantity, it
will make a denser baked good. See "Mail Order Companies" in the
Epilogue for information about finding mesquite meal.
+ Millet
Millet is a small, yellow, bead-like grain that has a mild, nutty flavor
and fluffy texture. The earliest mention of millet comes from China,
dating back to about 2800 B.C., and referred to as a Òholy plantÓ. It
grows with very little water and poor soil.
It can be ground in flour and used in baked good
- - - - - - - - - - - - - - - - - -
Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
_____
* Exported from MasterCook Mac *
01-* Glossary of Ingredients (N-S) *
Recipe By : Mark Foy
Serving Size : 1 Preparation Time :0:00
Categories : 01-Notes/Glossaries
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
***** NONE *****
Glossary of Ingredients (N-S):
+ Oats (Rolled Oats, etc.)
GLUTEN NOTE: In the past, oats (all types) have been thought to contain
a type of gluten that was not healthy for people allergic to gluten
(e.g., people with celiac disease). Current studies have shown that
this may not be the case, and now the general feeling is that oats are
OK for people avoiding gluten. (You can find more information about
celiac disease, and foods that contain gluten, at http://www.celiac.com/
.) I have marked all recipes in this cookbook that contain oats with a
warning about gluten for people who do want to be extra safe and avoid
oats.
+ Pine Nuts
Pine nuts are small tear-drop-shaped nuts with significant amounts of
vitamin A, thiamin, riboflavin, and niacin. They puree well in water to
make a very creamy milk or cream. Pine nuts are one of the best nuts
(if not the best nut) for making rich vegan ice creams because they have
a wonderful richness, puree very smooth with very little grit, and do
not have a dark color.
NOTE: The down side is that some batches of pine nuts can be rather
smoky, and this smoky flavor is not desirable in most desserts including
ice cream (especially ones with subtle flavors such as vanilla or
peach). I have been able to successfully use smoky pine nuts in ice
creams that contain other strong flavors (e.g., in an amaretto ice cream
or cherry-chocolate chunk ice cream). I am not sure if the smokiness
comes from the processing of the pine nuts, or is just a characteristic
of some pine nuts, but in any case, I advise cooks to check their pine
nuts, and if they are too smoky, I would be hesitant about using them to
make most desserts.
- For desserts where the pine nuts are to get blended (such as with ice
creams or sauces or custards), I would go ahead and use raw cashews
instead. In this case, raw cashews are a very good replacement because
they provide a light color, richness, and smoothness (minimal grit) like
pine nuts do. Because I am finding so many smoky bathes of pine nuts
these days, most of the recipes in this cookbook now call for raw
cashews. Other types of nuts such as almond butter or pecans could be
used in blended desserts, but depending on the quantity required, they
may not provide the same properties especially because other nuts may
make a cream with more grit, or with a different color.
- For desserts where the pine nuts are used whole, and you decided that
your pine nuts are too smoky to use in this particular dessert, choose
another nut (maybe chopped) as you see appropriate.
- In general, smoky pine nuts work wonderfully in savory dishes, so save
them for those purposes.
+ Ribbon Cane Syrup
Ribbon Cane Syrup is a liquid sweetener made from ribbon cane. It is a
bit similar to molasses, but with a lighter taste. It is still sold
today, but was more popular in the 1800s and early 1900s. It is made my
taking the stalks of the ribbon cane plant and and feeding them into the
cane mill which squeezes the juice out of the stalks. When the cane
juice has been squeezed from the stalk of the ribbon cane plant it is
cooked down. After the juice has been properly cooked down you have the
thick sweet taste of ribbon cane syrup. One web site that sells ribbon
cane syrup: http://www.shopmississippi.com/ .
A mixture of half maple syrup and half whole granulated sugar (e.g.,
Sucanat or Rapadura) can be used as a replacement for ribbon cane syrup.
For example, if a recipe calls for 1/2 cup ribbon cane syrup, you could
use 1/4 cup maple syrup and 1/4 cup whole granulated sugar.
+ Silken Tofu
See Tofu.
+ Spelt Berries (Spelt Flour)
Spelt is a primitive form of grain that is related to wheat. The
berries can be cooked (kernels have a sweet, nutty taste and rice-like
texture) or ground into flour and used in place of wheat flour. GLUTEN
NOTE: Spelt does have as much gluten as wheat, so if you are avoiding
gluten, you should be avoiding spelt. Some people who have wheat
sensitivities or allergies can tolerate spelt, but spelt still has high
amounts of gluten.
+ Stevia (both Blended Stevia and White Stevia Powder) - White Stevia
Powder is more concentrated than Blended Stevia - see below for more
information
(This information was gathered from various sources, including stevia
packaging and marketing materials offered by stevia distributors.)
Stevia is a herb native to South America. What makes it unique, is that
a very small amount of it is very sweet, and it has no sugar
(carbohydrates) or calories. For cooking, it is used as a sweetener.
White stevia powder is very concentrated, 200-300 times sweeter than
sugar. Stevia is not widely used in the U.S. due to political reasons.
Because it has no sugar, stevia is recommended by the governments of
Brazil, China, and Japan for use by hypoglycemics and diabetics. Stevia
is also anti-fungal, making it ideal for individuals with yeast
conditions (candidiasis); this natural sweet-tasting herb satisfies the
desire for a sweet treat without feeding the yeast.
Stevia can be difficult to use because it does not have the same effects
as other sweeteners (such as, sugar (e.g., sucanat), maple syrup, or
agave). Other sweeteners make cakes moist and light, and stevia will
not. Other sweeteners add crispness to cookies, and stevia will not.
Other sweeteners will add a kind of "caramel" type flavor and color when
they are baked/cooked, but stevia will not. Therefore, if stevia is
used in a dish, and some of these qualities are needed in the dish,
other ingredients will have to provide them (e.g., baking powder for
rising, fruit purees for moisture, extracts/flavoring for flavor, etc.).
Stevia is sometimes blended with a filler to reduce its concentrated
sweetness. Different extractions of stevia vary as to their sweetness,
but roughly 3 teaspoons of blended stevia (that is, blended with a
filler such as eryhritol, a natural crystal granulated filler from
fruits and grains), or 3/8 teaspoon of white stevia powder (pure
steviosides, not blended with a filler), is equal to 1/4 cup of sugar.
The one down side to stevia is that it has a slightly bitter edge to it,
so it is not well suited to all dishes.
- For beverages and non-dessert dishes (or dishes which do not need to
rely on a sweetener to be very sweet), it can be put to good use since
only using a little will only cause a little bitterness;
- It can also work in desserts where a bitter edge/flavor will not
adversely effect the dessert;
- It can also be used in small proportions in other desserts where the
goal is to reduce the amount of other sweeteners; for example, for a
dessert that called for sweeteners in the total amount of 1 cup, you may
try using 3/4 of the regular sweeteners, and then use stevia for the
replacement amount (see above for quantities);
- It can work well with fruits where the fruits are providing a
significant amount of the sweetness, and the stevia is just to enhance
it slightly.
Overall, I have found stevia best matched with acidic fruits and bitter
foods like chocolate or coffee (or coffee substitute) where the bitter
edge of the stevia can work with the other flavors.
Equivalence summary: 1/4 cup of sugar = 3 teaspoons of blended stevia =
3/8 teaspoon of white stevia powder.
+ Sucanat (Sucanat sugar)
Sucanat (Sugar Cane Natural) is a replacement for white sugar. It is a
dry granulated sugar. It is made from evaporated cane juice and
molasses, and has a brown color. It has a variety of vitamins and
minerals not contained in white sugar. It comes in two forms:
granulated and as a syrup (sugar cane syrup). Not to be confused with
"Sugar In The Raw" or "Turbinado Sugar" which are basically just white
sugars. It equivalent to granulated sugar or brown sugar, and can be
used in the exact same proportions (1:1). It is similar to Whole Sugar
(see glossary entry below), but sucanat has molasses added back, whereas
whole sugar does not. Sucanat and Whole Sugar can be used
interchangeably without any difficulty.
+ Sunflower Oil
See High Oleic Sunflower Oil.
+ Sweet Brown Rice Flour
Sweet brown rice flour can be made by grinding sweet brown rice or
purchased as a flour. When sweet brown rice flour is added to a baked
goods, it makes the baked good (such as brownies) denser and more gooey.
I don't like it in cakes because it makes them too dense, but for
brownies, I have found that using around 10% sweet brown rice flour and
90% of other flours/powders/dry ingredients adds a good amount of
denseness and gooeyness. For example, if the recipe calls for 4 cups of
flour (maybe a combination of brown rice flour, sorghum flour, and
amaranth flour), and you want to make the baked good more gooey and
dense, you could try and use 1/2 cup of sweet brown rice flour, and
3-1/2 cups of the other flours. This can work particularly well in
brownies since gooey can be very desirable, and non-gluten brownies can
be a little crumbly.
- - - - - - - - - - - - - - - - - -
Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
_____
* Exported from MasterCook Mac *
01-* Glossary of Ingredients (T-Z) *
Recipe By : Mark Foy
Serving Size : 1 Preparation Time :0:00
Categories : 01-Notes/Glossaries
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
***** NONE *****
Glossary of Ingredients (T-Z):
+ Tapioca Flour (also called Tapioca Starch or Tapioca Powder) (Finely
Ground Old Fashioned Pearl Tapioca)
Tapioca Flour (also called tapioca starch or tapioca powder) is a common
ingredient in non-gluten baked goods. Tapioca Flour is a starch
extracted from the root of the tropical cassava plant (also called
manihot or manioc or yucca). Tapioca Flour can be purchased in its
powdered state or it can be ground. If you don't want to purchase it in
powdered state, you can grind it from Pearl Tapioca, but just be sure to
use Old Fashion Pearl Tapioca (any size) and not Minute (or Quick)
Tapioca since Minute Tapioca has been pre-cooked, and will probably not
act the same way in baked goods. The best way to grind the pearls is in
small amounts in a coffee grinder. Get it as fine as you can, but it
does not need to be as fine as white flour. One of the companies that
sells Tapioca Flour is Bob's Red Mill (you can see the product via this
URL=https://www.bobsredmill.com/catalog/index.php?action=showdetails&
product_ID=384) (more information about Bob's Red Mill is in the
Epilogue at the end of this book).
+ Tofu (including Silken Tofu)
%% General Tofu Notes:
+ There are a number of different types of tofu: "Regular" in soft,
medium, firm, and extra firm, and "Silken" in soft, medium, firm, and
extra firm. Regular tofu keeps it shape better during cooking, and is
not as smooth (it has more consistency); it is best for use in stir
frying and sauteing where you want the tofu to have some texture and
hold it's shape during cooking. Silken tofu is very smooth and does not
hold is shape well during cooking (e.g., it would be very difficult to
stir fry); it is best used for dips, sauces, dressings, puddings,
custards, and icings where needs to blend up very smooth.
%% Pressing tofu to remove water:
+ Place tofu on a plate. Place another plate on top of the tofu. Find
a heavy object (such as a cutting board or blender or food processor)
(if it is an appliance make sure it is un-plugged). Place object on top
of the top plate to squeeze the block of tofu. Make sure the object is
secured so it will not fall off the plate. Let press for about 20-25
minutes. Remove object and top plate, and drain extracted water off.
It is then ready to use in the recipe.
%% Notes about the use of silken tofu:
+ Most of the recipes in this cookbook that use silken tofu specify the
extra firm variety. This is because other varieties have too much
water, and when pureed do not come out thick enough (especially the
medium and soft; sometimes the firm silken tofu will be thick enough to
work in the recipe). This is especially important in the icing recipes
since the icing needs to come out thick enough to spread on a cake
(including the sides of the cake without sliding down). If you are
willing to do some experimentation, a softer silken tofu can be used in
place of extra-firm, but if you want to have a thick consistency (as
would be needed for an icing or a pudding/cream pie filing), then you
may have to add another ingredient to thicken the final product (such as
a nut butter, tahini, coconut butter, or powered sugar).
+ All of the references above are to silken tofu packed in aseptic
cartons (the type of carton that most soy milks are packaged in; this
type of packaging does not require refrigeration). All recipes in this
cookbook have been tested with aseptically-packed silken tofu. Silken
tofu is also sold packed in water and refrigerated (sometimes called
fresh silken tofu), but it is softer in general, and more difficult to
achieve a thick final product (e.g., a thick icing). It is possible to
experiment with fresh silken tofu but, as above with soft and medium
aseptically-packed tofu, fresh tofu has more water, and therefore the
resulting product will not be as thick. If you do decide to use a fresh
silken tofu in a recipes where a thick final product is desired, press
it first (for about 25 minutes as described above) to remove as much
water as possible.
+ Notes that some recipes just call for silken tofu not stating what
type; in these cases, any type of silken tofu from soft to extra firm
(and either aseptically-packed or water-packed) should work fine.
+ Vegetable Oil Spread, Non-Hydrogenated
The non-hydrogenated vegetable oil spreads that I have used (one made by
Spectrum Naturals, and another made by Earth Balance) are trans fat
free, and are stored in the refrigerator. They may contain some
saturated fats, but are primarily polyunsaturated fat and
monounsaturated fat. Some are solid like butter whereas others are
softer (like thick pudding). The solid ones are similar to margarine
(but trans fat free), and can be used in the same way as butter and
margarine. This solid ones make much better pie crusts than using
liquid oils (e.g., high oleic sunflower oil). The softer ones can also
be used in pie crusts, but are really more suited to cookie recipes.
Similar to margarine, a non-hydrogenated vegetable oil spread is
particularly good in cookies that traditionally use butter. It gives
the cookies a nice texture with less oil than if you used liquid oil.
You could use high oleic sunflower oil (or other comparable liquid oil
as described in the "Dessert Notes" section under "Oils") as a
substitute for non-hydrogenated vegetable oil spread, but the result
will not be quite the same.
+ Vegetable Shortening, Non-Hydrogenated
Some non-hydrogenated vegetable shortenings are made of palm oil and are
naturally solid at room temperature without hydrogenation, and do not
require refrigeration. Spectrum Naturals makes one of these
shortenings, and it is also organic. Palm oil is not the same as palm
kernel oil - palm kernel oil is 86% saturated fat, whereas palm oil is
50% saturated (and very low in polyunsaturated fats which is good) -
palm oil is extracted from the palm's fruit, not its kernel. Palm oil
is also lower in saturated fat than butter. While this type of
non-hydrogenated vegetable shortening (made of palm oil) does get half
of its fat grams from saturated fat, it is not hydrogenated (most
standard brands of shortening are hydrogenated) and is trans fatty acid
(TFA) free. It is a good alternative to standard shortening. This fat
makes much better pie crusts than using liquid oils such as high oleic
sunflower oil.
Similar to coconut oil, a non-hydrogenated vegetable shortening is
particularly good in desserts that traditionally use butter (also a
saturated fat) such as cookies and pie crusts. It gives the cookies a
wonderful texture with less oil than if you used an unsaturated fat
(like canola oil). Generally, coconut oil (refer to the coconut oil
entry in this Glossary) can be used in place of vegetable shortening.
Additionally, you could use high oleic sunflower oil (or other
comparable liquid oil as described in the "Dessert Notes" section under
"Oils") as a substitute, but the result will not be quite the same since
it will not provide that saturated fat quality.
+ Walnut Oil, Refined
Refined walnut oil is a good baking oil, and works well in cakes. The
reason it is not often called for in this cookbook is that it has a high
polyunsaturated fat content, with less monounsaturated fats, making it
less healthy and not as stable at higher temperatures. It has a mild
nutty flavor. This oil is rich in omega-3 (vitamin F2) essential fatty
acids (as is flax, pumpkin, canola, and soy oil). Refined walnut oil
can be used for medium-high heat cooking. Store in a dark, cool
environment away from light and heat. Spectrum Naturals makes a refined
walnut oil. High oleic sunflower oil can be used in place of walnut
oil. For other replacement possibilities, see the "Dessert Notes"
section of this book under "Oils".
Unrefined walnut oil is much more expensive and flavorful than refined
walnut oil and is best used for drizzling on vegetables, in dressings,
and for dipping rather than for baking due to its cost and strong
flavor.
+ Whole Sugar (e.g., Rapadura or Moscovado)
Whole sugar refers to whole, unrefined, unbleached, evaporated sugar
cane juice. It is a dry granulated sugar. The sugar is just squeezed,
dried, and ground. When whole natural juice of sugar cane is dried, it
retains most of its essential nutrients, vitamins, and minerals. This
is a bit different from Sucanat (see Sucanat above in this glossary) as
molasses is not added, but instead retains a natural hint of molasses
flavor because it never had the "molasses" taken out of it. It has a
very pleasing maple/molasses-type flavor and tan color. It will add a
brown-tint to a dish, so if you are looking for a very white coconut ice
cream for example, it would not be the best choice. It is very well
suited to items such as apple crisp or gingersnap cookies. Rapadura and
moscovado (or moscavado) are examples of whole sugars.
- - - - - - - - - - - - - - - - - -
Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
_____
* Exported from MasterCook Mac *
01-*Dessert Notes - 1 *
Recipe By : Mark Foy
Serving Size : 1 Preparation Time :0:00
Categories : 01-Notes/Glossaries
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Dessert Notes - 1:
TECHNIQUES FOR MAKING A LOWER FAT DESSERT
If you want to try to make some of the desserts in this cookbook lower
in fat, try the following (see the "Cake Notes" section later for
specific information about cakes):
1) use applesauce and/or prune puree in place of some or all of the
oil (see below)
2) use water in place of coconut milk (if the original recipes calls
for coconut milk)
3) use fewer or no nuts and/or shredded coconut
4) if the dessert calls for hard chocolate (mainly non-dairy
bittersweet chocolate), use cocoa in its place - replace each ounce (27
grams) of hard chocolate with 3 tablespoons of cocoa.
TECHNIQUES FOR MAKING A MORE DECADENT DESSERT
If you want to try to make some of the desserts in this cookbook more
"decadent", try the following:
1) use oil (such high oleic sunflower oil) in place of applesauce
and/or prune puree.
2) use unrefined coconut oil or non-hydrogenated vegetable shortening
in place of liquid oil (such as high oleic sunflower oil) and/or
applesauce and/or prune puree (see the OILS section below for more
information).
3) use coconut milk in place of water
4) use more nuts and/or shredded coconut
5) if the cake calls for cocoa, use chopped, ground or melted hard
chocolate (mainly non-dairy bittersweet chocolate) in its place -
replace each 3 tablespoons of cocoa with 1 ounce (27 grams) of hard
chocolate.
FAT REPLACERS
To lower the fat content of desserts (mainly baked desserts like cakes,
cookies, and muffins), applesauce is commonly used. As an alternative
to applesauce, I have successfully used fresh apple puree (with skin
included). I often use fresh apples by adding chunks of fresh apple
(with their skins) together with the other liquid ingredients, and then
blending it all together (either in a food processor, or with an
electric hand blender (immersion blender)). In general, 1/3 of a medium
cored apple is equal to about 4 tablespoons of applesauce.
In addition to applesauce being a fat-replacer, it is possible to use
prune puree (consider if the prunes will have a negative effect on the
flavor of the dessert you are creating). Prune puree is make by warming
dried prunes in hot water, and blending it all together into a smooth,
thin paste (similar in consistency to applesauce).
FLOUR
I recommend that you use fresh ground flours, that is, grind your own
flours from whole grains right before you are going to use the flour.
This makes for the best tasting desserts because the flour (which has
not been sitting around already ground) has not had a chance to stale
and the fat in the flour has not had a chance to get bitter or go
rancid. Grinding your own flour does take some extra effort, but I have
found that people eating the desserts really appreciate the fresher
flavor. Pre-ground flours (either from a bulk bin or from pre-packages
bags produced by manufactures such as Bob's Red Mill or Arrowheads
Mills) are certainly acceptable sources since many people will not have
the capability to grind their own flour from whole grains.
When making brown rice flour, use short-grain brown rice instead of
long-grain, basmati, or sweet brown rice; the short-grain rice creates
the most finely textured flour. I have also tried making brown rice
flour with 100% sweet brown rice (since it is also a short-grain rice),
but the effect of this flour was to create a baked good that was too
dense and gummy, similar to mochi (a product make from pounding cooked
sweet brown rice). I have successfully used flour made from sweet brown
rice as a small portion of the flour in a recipe (not so much in cakes,
but more so in brownies and cookies), and have liked the resulting
texture since it acts like a binder, similar to tapioca flour or tapioca
powder. You just don't want to use too much, or it will make the
texture too gooey.
Whether using freshly ground flour or already ground flour (i.e., from a
bag or bulk bin), fluff up the flour in the bag or container with a fork
so that each cup will weigh 4 ounces. If you measure it while it is
compressed, you could end up with significantly more flour, and this
could effect the results.
The cake and pie crust recipes generally call for brown rice flour or
other non-gluten flours. More information about the why this cookbook
emphasizes non-gluten flours and grains can be found at the beginning of
this cookbook. In general, any combination of the below listed flours
can be used. Cookies are especially easy to use a more diverse set of
flours, and any of the below listed flours are possibilities.
Non-gluten flours to use for desserts: whole-grain brown rice (from
short grain rice or from sweet brown rice, but only in small
proportions), whole-grain amaranth, whole-grain teff, whole-grain
millet, and/or sorghum flour.
Flours with gluten to use for desserts: whole-grain pastry wheat,
whole-grain kamut (very similar to wheat), whole-grain spelt (very
similar to wheat), and/or whole-grain oat (either ground from oat groats
or from food processed rolled oats).
Often, when a recipe calls for non-gluten flour (like brown rice flour),
it also calls for finely ground tapioca powder and/or ground flax seed
to assist in the binding of the non-gluten flour. (Note, you can either
buy tapioca powder or grind it yourself from tapioca balls - one way to
grind tapioca balls to a powder is to use a coffee grinder.) If you
don't want to use a non-gluten flour (e.g., if you want to use spelt
flour), then all 3 of these dry ingredient items can be replaced with a
flour that contains gluten.
NOTE: As you change the flours used in a dessert, the proportion of wet
ingredients required may change (due to different moisture levels in
different flours, and how they absorb moisture), so adjustments may be
needed to give the right consistency to the batter/dough. For example,
teff flour in a pie crust may not require as much liquid as whole wheat
pastry flour to make a good, rollable pie crust dough. Additionally,
using pre-ground flours instead of fresh ground flours from whole grains
may change the amount of wet ingredients required. Lastly, humidity at
time of baking and length of flour storage can cause the amount of wet
ingredients required to vary from those stated in the recipes.
- - - - - - - - - - - - - - - - - -
Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
_____
* Exported from MasterCook Mac *
01-*Dessert Notes - 2 *
Recipe By : Mark Foy
Serving Size : 1 Preparation Time :0:00
Categories : 01-Notes/Glossaries
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Dessert Notes - 2:
SWEETENERS
Maple syrup is the most common sweetener called for in this cookbook
because it is natural and unrefined, contains some nutrients (unlike
white sugar), is very sweet (which is important for making good,
satisfying desserts), its flavor is very pleasant, it adds moisture, and
it goes well with many desserts. Agave nectar (light agave nectar
syrup) is also a very good liquid sweetener that can be used in addition
to maple syrup, or in place of it. It has many of the same
characteristics of maple syrup (natural, unrefined, very sweet), except
that its flavor is very subtle, similar to honey. Powdered Sucanat (see
the "Glossary of Ingredients") is a good choice if you are looking for a
non-liquid sweetener (it is very sweet like maple syrup; these two can
be used interchangeably, but with modification to the amount of liquids;
see below in "Sweetener Substitutions").
Brown rice syrup and barley malt syrup are two of my most preferred
natural sweeteners because they are complex sugars which are not hard on
the body/blood sugar levels. Brown rice syrup is my favorite sweetener
because it has the most mild flavor (not as strong as barley malt
syrup), and its pH is closer to our bodies pH than any of the other
sweeteners, making it the most gentle on our bodies. Keep in mind that
both brown rice syrup and barley malt syrup are about half as sweet as
maple syrup.
Often times I "balance" brown rice syrup with maple syrup in a recipe
because brown rice syrup all by itself has a slightly bitter
butterscotch flavor, so I like to round out that flavor with the
straight sweet flavor of maple syrup.
I also like blackstrap molasses, sorghum syrup, and ribbon cane syrup
which have very distinctive flavors. Molasses is generally only good
for certain situations where its strong flavor works with the dessert.
Other alternative sweeteners include: sucanat syrup (liquid),
concentrated fruit juice (e.g., apple), date sugar (dry), date syrup,
brown rice powder (dried brown rice syrup), barley malt powder, and
maple sugar (dry).
For specific information about sweeteners for cakes, see "Cake Notes"
later in this book.
SWEETENER SUBSTITUTIONS
As mentioned above, when replacing a liquid sweetener (such as maple
syrup) with a dry sweetener (such as sucanat), the liquid quantities
will have to be increased to make up for the loss of liquid. Vice versa
for replacing dry sweeteners with liquid sweeteners. In general, I do
not recommend replacing liquid sweeteners with dry sweeteners in icing
and uncooked custard recipes because the dry sweeteners tend to be
gritty in these cases (because they are not cooked in a liquid).
When replacing liquid sweeteners with other liquid sweeteners, the main
consideration is sweetness. A secondary consideration is the flavor;
brown rice syrup and barley malt syrup have a slightly bitter flavor; if
large quantities are used, they can give a dessert too much of a bitter
edge; it is often best to balance these slightly bitter syrups with
other "non-bitter" sweeteners such as maple syrup, agave nectar,
sucanat, or concentrated fruit juice.
When making variations to recipes, it is common to change the
proportions of maple syrup and brown rice syrup/barley malt syrup
(especially in cookie recipes where texture is greatly effected by the
type of sweetener used). As mentioned above, brown rice syrup and
barley malt syrup are half as sweet as maple syrup. Therefore, if you
want to replace some of the maple syrup called for in a recipes (e.g., a
cookie recipe), with brown rice syrup, and you want to keep the recipe
with the same level of sweetness, you should make some modification to
add additional sweetness. When replacing small quantities of maple
syrup with brown rice syrup (e.g., 2 tablespoons of maple syrup), it is
generally fine to go ahead and simply use twice as much brown rice syrup
to get to the same sweetness. When replacing larger quantities of maple
syrup (e.g., replacing 1/2 cup of maple syrup), it is best not to use
twice as much brown rice syrup to get the same level of sweetness.
Rather, it is best to use a slightly larger quantity of brown rice
syrup, and then supplement that with a dry sweetener (e.g., sucanat).
This way, the proportion of liquid ingredients to dry ingredients will
not be significantly effected. For instance, if there was a cookie
recipe that called for 1 cup of maple syrup, and you wanted to replace
half of that with brown rice syrup, you could use 1/2 cup maple syrup,
2/3 cup brown rice syrup, and 3 tablespoons sucanat. This substitution
does increase the total amount used, but does not significantly change
the proportion of dry to wet ingredients, nor does it significantly
change the sweetness.
OILS
The most common oil used in these desserts is high oleic sunflower oil
(sometimes called high heat instead of high oleic). I like it because
it is high in monounsaturated fats (healthier than polyunsaturated fat
and stand up better to heat), not a heavy oil, and has very little
flavor, allowing the flavor of the dessert to shine through. See the
"Glossary of Ingredients" under "high oleic sunflower oil" for more
information.
Possible oils/fats to use in place of high oleic sunflower oil, that
also have a high monounsaturated fat content, include:
- High oleic (high heat) safflower oil
- High oleic (high heat) canola oil (or regular canola oil which still
has a fairly high proportion of monounsaturated fats)
- Olive oil (where a little olive flavor is OK; works especially well
when very little oil is needed, and the dish/dessert has a strong flavor
from other ingredients)
Possible replacement oils that are a little higher in polyunsaturated
fats (which are not as healthy) but still have a large proportion of
monounsaturated fats include:
- walnut oil (refined) (refer to the "Glossary of Ingredients")
- Regular sunflower oil
- Regular safflower oil
Other good replacement oils/fats (these generally have a higher
saturated fat content, but are without trans fatty acids):
- Coconut oil (unrefined) (refer to the "Glossary of Ingredients")
- Vegetable Oil Spread (Non-Hydrogenated) (refer to the "Glossary of
Ingredients")
- Vegetable Shortening (Non-Hydrogenated) (refer to the "Glossary of
Ingredients")
Additionally, you may like to experiment with other oils such as
unrefined hazelnut, unrefined almond, or unrefined walnut if these fit
with the flavor of the dessert you are making. These are all higher in
polyunsaturated fats, so are not as healthy, but the flavor combination
is sometimes very interesting.
Refined Vs. Unrefined
Oils can either be unrefined or refined. In general, refined oils tend
to be lighter and with less flavor in baked goods, and can go to higher
temperatures without breaking down or burning. Unrefined oils (some
manufactures produce unrefined sesame oil, unrefined sunflower oil,
unrefined safflower oil, and unrefined soy oil for example) can be more
healthful, but can sometimes make cakes and some other baked goods
heavier (denser) and with a stronger flavor of the oil. Depending on
what you are trying to achieve as far as texture and flavor, they can
sometimes be a good choice. For example, in some cookies and brownies,
a heavier oil with more flavor can be a good thing. Unfortunately there
are very few unrefined oils high in monounsaturated fat; the best
example is unrefined high oleic sunflower oil (which is not so easy to
find) [there is also unrefined sesame oil, but that has more
polyunsaturated fats than high oleic sunflower oil]; make sure any oil
you choose can go up to at least 212 degrees F (100 degrees C) as some
unrefined oils should only be used at lower cooking temperatures. Even
if the oven temperature for a baked good is around 375 degrees F (190
degrees C), it is still alright to use oils that should only be heated
to 212 degrees F (100 degrees C) because the internal temperature of the
baked good probably will not go over that temperature.
In the end, the choice for a oil/fat comes down to:
- texture - an oil that will produce a good texture in the final
product
- heat - an oil that will not degrade when cooked at the temperature
required in the recipe (an oil high in monounsaturated fat is more heat
stable)
- health aspects - an oil high in monounsaturated fat and low in
polyunsaturated fat
- flavor - an oil that has little flavor or a flavor that is
complementary in the final product
The oils that I find that fit these criteria the best in almost any case
are high oleic sunflower oil and unrefined coconut oil.
GARNISHES
I like to garnish desserts with various colorful food to enhance the
presentation. For example, fresh fruit (either whole, sliced, or pureed
as a sauce) add a very nice color contrast to some desserts
(particularly ice creams/sorbets). I also like toasted nuts for texture
diversity (again, especially with ice creams/sorbets). I often glaze
these nuts with maple syrup (and sometimes a bit of oil and/or some
liqueur) so they have a shiny look instead of a dull look (see "Glossary
of Cooking Terms" for more information on toasting/glazing nuts, or see
the "09-Frangelico-Glazed Toasted Hazelnuts" recipe as an example).
Other possible garnishes are shaved chocolate pieces, citrus zest in
long thin strands, edible flours, dried fruits, candied ginger, and
toasted shredded coconut.
For specific garnishing ideas for cakes, see "Cake Notes" later in this
book.
- - - - - - - - - - - - - - - - - -
Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
_____
* Exported from MasterCook Mac *
02- ******* CAKES *******
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : 02-Cakes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
***** NONE *****
- Icing recipes reference in these cake recipes are contained in the
next chapter.
- Refer to the "Cake Notes" at the front of this chapter for information
about making cakes (including the methods that can be used to make a
cake more "decadent", and other methods to make a cake lower in fat).
- - - - - - - - - - - - - - - - - -
Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
_____
* Exported from MasterCook Mac *
02-* Cake Notes - 1 *
Recipe By : Mark Foy
Serving Size : 1 Preparation Time :0:00
Categories : 02-Cakes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Cake Notes:
BASIS FOR THE VEGAN CAKES IN THIS CHAPTER
All of the cakes in this cookbook are based on the "Maple Cake" (see the
recipe below). I have listed two versions of this cake: the "Maple
Cake" and the "Maple Cake-Low Fat."
The "Maple Cake" version is richer, and I have found that people who are
used to traditional desserts (with butter, cream, refined sugar, etc.)
find this version more satisfying. Some people who follow a low-fat
diet, consider this a special occasion cake.
The "Maple Cake-Low Fat" is particularly low-fat with less than or equal
to 15% calories from fat. The methods employed to make this a lower fat
cake, can be applied to any cake recipe in this book. See below in the
"TECHNIQUES FOR MAKING A LOWER FAT CAKE" section for more information.
CAKE PANS
Most of the cakes in this book make 20 small servings (these are pretty
small pieces). The batter for these cakes fit nicely into two 10 inch
round spring form pans and this is the best scenario for the recommended
two layer cake. It is also possible to use a 9 inch by 13 inch baking
pan, but this amount of batter baked in one of these pans will take
longer to bake due to the increase thickness.
PARCHMENT PAPER
For easy removal of a cake from the pan, before filling cake pan with
batter, cut a piece of parchment paper to the exact size of the bottom
of the pan. Then after oiling the pan, place this cut paper inside the
pan on the bottom. Oil the top of the paper and sprinkle a little flour
on top. The pan is now ready to be filled with batter. If the cake is
being served from the pan, then it is not so important to have the
entire cake be easily removed from the pan at all once, but if the cake
needs to be removed from the pan for decorating (e.g., a two-layer
cake), it is better if the cake releases easily from the pan. The use
of parchment paper is a particularly good practice if you are making a
cake with millet flour because it has a tendency to stick to even a well
oiled pan.
TECHNIQUES FOR MAKING A LOWER FAT CAKE
Any of the cakes in this cookbook can be made lower in fat by following
the template for the "Maple Cake-Low Fat". Overall, the features for
lowering the fat content/percentage of calories from fat are as follows:
1) use applesauce and/or prune puree in place of the oil (see below)
2) use water in place of coconut milk (if the original recipes calls
for coconut milk)
3) use fewer or no nuts and/or shredded coconut
4) if the cake calls for hard chocolate (mainly non-dairy bittersweet
chocolate) (either in the cake or in the icing), use cocoa in its place
- replace each ounce (27 grams) of hard chocolate with 3 tablespoons of
cocoa.
TECHNIQUES FOR MAKING A MORE DECADENT CAKE
Cakes in this cookbook can be made even more "decadent" as follows (some
of these are used in the "Maple Cake"):
1) use high oleic sunflower oil (or other fat) in place of applesauce
and/or prune puree
2) use unrefined coconut oil or non-hydrogenated vegetable shortening
in place of high oleic sunflower oil and/or applesauce and/or prune
puree (see the notes about oils in the "Dessert Notes" section).
3) use coconut milk in place of water
4) use more nuts and/or shredded coconut (either in the cake, or
while decorating)
5) if the cake calls for cocoa (either in the cake or in the icing),
use chopped, ground or melted hard chocolate (mainly non-dairy
bittersweet chocolate) to replace some or all of the cocoa - 3
tablespoons of cocoa is the equivalent of 1 ounce (27 grams) of hard
chocolate.
FAT REPLACERS
See the discussion in "Dessert Notes" earlier in this book. In general,
I always use at least a little applesauce (or fresh apple puree) in the
batter (even when making a "decadent" cake) because I think it gives the
cake a very desirable moistness.
FLOUR
I like brown rice flour best in cakes because it produces a fine
texture, has a light flavor, and is not as gritty as some other flours
(e.g., amaranth flour). If grinding the flour yourself, be sure to use
short-grain brown rice. See the "Dessert Notes" discussion earlier in
this book for more information.
SWEETENERS
Maple syrup is the natural, unrefined sweetener of choice for making
cakes. Agave syrup is a good choice as well, and can be used 1 for 1 in
place of maple syrup. Sucanat (in its dry form - see Sucanat in the
"Glossary of Ingredients") can be used 1 for 1 in place of maple syrup
(with the liquid ingredients), but maple syrup gives the cake more
moisture. If sucanat is used in place of maple syrup, additional liquid
will be needed.
I have not had good luck in using heavier liquid sweeteners (such as
brown rice syrup and barley malt syrup) in cakes - it makes the cake too
dense, and often causes the inside of the cake to stay uncooked. But I
have successfully used blackstrap molasses for making cakes.
For icings, I generally prefer to use a different natural, unrefined
sweetener such as brown rice syrup or barley malt syrup (depending on
what flavor I am looking for) in combination with maple syrup or agave
syrup. The heavier syrups (such as brown rice syrup) work well in
icings (even helping the icing to set to the cake since they are often
thicker), and they are less expensive and contain a higher ratio of
complex sugars to simple sugars than maple syrup.
For a more detailed discussion of sweeteners, refer to "Dessert Notes"
earlier in this book.
OILS
See the discussion "Dessert Notes" earlier in this book.
<Cake Notes Continued in "Cake Notes - 2".>
- - - - - - - - - - - - - - - - - -
Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
_____
* Exported from MasterCook Mac *
02-* Cake Notes - 2 *
Recipe By : Mark Foy
Serving Size : 1 Preparation Time :0:00
Categories : 02-Cakes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Cake Notes - 2:
BAKING
Always pre-heat the oven.
In general, cakes should be baked until they slightly pull away from the
sides of the pan and/or a toothpick inserted into the middle of the cake
comes out fairly clean. You will not be able to use the toothpick
method as well if a cake has chocolate chunks or fruit added to it.
Also be careful not to overbake the cakes because they can become too
dry and dense in this case.
Bake cakes for less time when using a convection oven.
When removing cakes from the oven, place them on a some type of rack so
that air can circulate beneath the pan (but not with a breeze around the
pan). This will help it cool more evenly, and prevent the bottom of the
cake from getting soggy due to slower cooling at the bottom of the pan.
Do not try to remove the cake from the pan while it is still hot.
GARNISHES
I like to garnish a cake with various colorful food to enhance the
presentation and give people an idea of what is in the cake (or what
type of cake it is). For example, raspberries add a very nice color
contrast to a chocolate cake, and if it has a raspberry filling, it
gives people an idea of the flavors inside. I also like toasted nuts on
cakes to add a crunchy element to a moist/soft cake (as well as enhance
and diversify flavors). I often glaze these nuts with maple syrup (and
sometimes a bit of oil and/or some liqueur) so they have a shiny look
instead of a dull look (see "Glossary of Cooking Terms" for more
information on toasting/glazing nuts, or see the "09-Frangelico-Glazed
Toasted Hazelnuts" recipe as an example). Other possible garnishes are
shaved chocolate pieces for chocolate cakes, citrus zest in long thin
strands, fresh fruits in various forms (e.g., whole raspberries, slices
of kiwi), edible flours, dried fruits, candied ginger, and toasted
shredded coconut. It all depends on the flavors in the cake, and if you
want to enhance or diversify the flavors.
Lastly, serving cakes sitting in a shallow "pool" of a dessert sauce is
often very attractive, and can add a nice color and flavor contrast. If
a bit more fat is acceptable, a nut cream/sauce is a good choice.
Alternatively, low-fat dessert sauces can be made from fruit puree.
Sauces can also add moisture to a cake that might be a little drier than
desired.
SERVING SIZE
All of the cakes in this cookbook make 20 SMALL servings (they are quite
small pieces). This could be the equivalent of 10 servings depending on
how big people like their pieces of cake! If you want to make a 10
small serving cake, cut the ingredients for a 20 serving cake in half
and then instead of using two 10 inch round spring form pans, use two 7
inch round pans (this will still make it a layered cake).
STORING CAKES
I like to make my cakes just a few hours before serving. If the icing
is quite firm, the cake should not have to be refrigerated at all.
Refrigerating the cake may be needed if it has not all been consumed
after one day. Unfortunately, refrigerating cakes dries them out, and
makes them denser. If you do refrigerate a cake, they should be well
covered to minimized these negative effects. These cakes will generally
keep covered in the refrigerator for up to 5 days, but lower fat cakes
will not keep as long since they tend to dry out and get stale even
faster than cakes with more fat. Covering the cakes should also keep
undesirable odors from permeating the cake. When icing is covering part
of the cake, moisture loss will be reduced in that area. When cut, the
exposed cake surfaces will dry out quickly in the refrigerator
(especially low fat cakes).
The cakes which are completely encased in icing also freeze fairly well
- again, the icing minimizes moisture loss. When freezing, be sure the
cake is completely cool and cover the cake well.
TROUBLESHOOTING
If you cakes come out too gooey and dense, check on the following:
- baking powder should be fresh and not have been exposed to humidity
for a long time - it is best to use double acting baking powder (most
are these days) - baking powder spoiled by humidity will not have the
rising power, and will not work as well.
- the oven temperature should be accurate with the oven dial - if the
oven temperature was lower than the dial says (maybe your oven
thermostat is not correct, so it thinks it is at 375, but actually it
might be at 325), then cakes will bake slower than they should, and the
results will not be as good.
- the oven should be pre-heated.
- make sure the cakes bake long enough - test to be sure the cakes are
finished: the cakes should slightly pull away from the sides of the pan,
and a toothpick inserted into the cake should come out fairly clean (not
wet with batter clinging to it).
- do not use brown rice syrup in the cake batter because it is notorious
for making heavy cakes.
- do not use sweet brown rice flour - it makes cakes dense and gooey -
use regular brown rice flour (the kind make from short grain brown rice,
and not from sweet brown rice).
- if using tapioca flour, do not make it from Minute Tapioca - use only
tapioca flour or starch pre-ground in a bag, or by grinding old fashion
pearl tapioca
- - - - - - - - - - - - - - - - - -
Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
_____
* Exported from MasterCook Mac *
02-Amaretto-Peach Upside Down Chocolate Cake
Recipe By : Mark Foy
Serving Size : 20 Preparation Time :1:10
Categories : 02-Cakes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
AMARETTO-PEACH TOPPING/FILLING
2 tablespoons high oleic sunflower oil -- (or coconut oil)
2 tablespoons amaretto
2 tablespoons light agave nectar syrup -- (or maple syrup)
1/4 cup brown rice syrup
1/4 cup sucanat sugar
(or granulated sugar)
2 tablespoons lemon juice
1 pound fresh peaches -- sliced into crescent
(about 4 large peaches)
CAKE
1 1/2 cups brown rice flour -- (or spelt flour)
1 cup sorghum flour -- (or spelt flour)
(or brown rice flour)
1/2 cup whole-grain teff flour -- (or spelt flour)
4 tablespoons tapioca flour
2 tablespoons sesame seeds -- ground
1 1/4 cups cocoa -- (unsweetened)
3/4 teaspoon sea salt
1 tablespoons baking powder -- (double acting)
1/4 cup high oleic sunflower oil -- (or coconut oil)
(or other oil high in monounsaturated fat
as listed in "Dessert Notes" under "Oils")
1/4 cup unrefined coconut oil
(or other oil as above)
4 tablespoons applesauce, unsweetened
(or could blend up about 1/3 of an apple)
1 3/4 cups maple syrup
1/2 cup sucanat sugar
(or granulated sugar)
1 1/2 tablespoons vanilla extract
14 ounces coconut milk -- (or water)
1/4 cup amaretto
3/4 cup water
GARNISH
10 servings 03-Chocolate Icing
(this is another recipe in this cookbook)
1/4 cup sliced almonds -- toasted, glazed
1 teaspoon citrus zest -- in long, thin strips
(from half of a citrus fruit)
AMARETTO-PEACH TOPPING/FILLING
In a saucepan over medium heat, add oil, amaretto, light agave nectar
syrup, brown rice syrup, and lemon juice. Mix together and heat for
about 3 minutes. Add sliced peaches, and coat peaches with mixture.
Heat 1 minute and remove from heat.
Pre-heat oven to 375 degrees F (190 degrees C). Oil two 10 inch round
spring form pans (it is also possible to use one 9 inch by 13 inch pan).
Put parchment paper in the bottom of the pans, and oil again. For more
information about pans and about the use of parchment paper for
extremely easy cake turn out, refer to the Cake Pan/Parchment Paper
discussion in the "Cake Notes" at the beginning of this chapter.
Lay out one layer of peach slices in the bottom of one of the pans on
top of the parchment paper. This should take about half of the peaches
mixture; the other half is for use as the filling between the two cake
layers (see below in the GARNISH instructions). Do not pour any of the
liquid/sauce from the peach mixture over the peaches; this can be used
later in garnishing and serving the cake. Set aside all remaining peach
slices and any liquid/sauce in the pan.
CAKE
Sift dry ingredients together. Combine liquids, then stir into the
flour mixture. Pour half of the mixture into the pan with peach
topping, and the other half into the other prepared cake pan.
Bake for 30-40 minutes (longer if using one 9 inch by 13 inch pan).
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