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A Taste 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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*** A Taste of Vitality: Nutrient-Dense Cooking ***
** Recipes from the Vitalita Culinary Group Kitchen **
This cookbook comes from the Vitalita Culinary Group (VCG) and contains
exclusively vegan-whole food-nutritionally dense recipes. The focus of
this book is creating wonderful vegan food without gluten (i.e., the
protein in many grains such as wheat).
This cookbook (and others by the VCG such as "Desserts of Vitality"
which includes many more desserts) can be found on the internet at:
http://www.vitalita.com/
Written by Mark Foy mfoy@vitalita.com )
Version 1.20 (February 1, 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
Mark Foy
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).
--------
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/ATasteOfVitality.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
_____
* 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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***** NONE *****
A Taste of Vitality: Nutrient-Dense Cooking
01-Notes/Glossaries
02-Appetizers
03-Soups and Stews
04-Miscellaneous
05-Salads
06-Muffins
07-Breakfast
08-Grains
09-Beans
10-Casseroles
11-Compilation Dishes
12-Tempeh and Tofu Dishes
13-Vegetables
14-Desserts
15-Sauces and Dressings
16-Beverages
17-Menus
18-Epilogue
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Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
_____
* Exported from MasterCook Mac *
01- ******* NOTES/GLOSSARIES *******
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : 01-Notes/Glossaries
Amount Measure Ingredient -- Preparation Method
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***** NONE *****
This chapter contains:
- some general vegan cooking/vegan nutrition notes,
- overview of some of the cooking terms/processes that are used in the
book (e.g., washing grains and steaming tempeh), and
- a glossary to some of the ingredients that are used throughout the
cookbook.
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Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
_____
* Exported from MasterCook Mac *
01-* General Notes - 1 *
Recipe By : Mark Foy
Serving Size : 1 Preparation Time :0:00
Categories : 01-Notes/Glossaries
Amount Measure Ingredient -- Preparation Method
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***** NONE *****
General Notes - 1:
NUTRITION
- This cookbook is titled "A Taste of Vitality" because the focus of the
book is on foods which provide the body fuel for creating and
maintaining an active life style. By focusing on "strong" foods, your
body is provided with the needed protein, carbohydrates, fats,
nutrients, vitamins, mineral, phytochemicals, isoflavones, essential
fatty acids, and anti-oxidants it needs to be energetic (especially
energy-enhancing vitamins and mineral such as magnesium, zinc, and
vitamin B6). Pure water is also important. "Weak" foods and foods to
which a person is allergic can drain energy. "Weak" foods are discussed
below. The most common food allergies are citrus, wheat, corn, milk,
soy, dairy products, yeast, and eggs.
"Strong" foods include (examples in parentheses):
+ unrefined non-gluten grains (brown rice, quinoa);
+ nutrient dense vegetables including:
* cruciferous vegetables (broccoli, cauliflower, Brussels
sprouts);
* sea vegetables (nori, arame);
* leafy greens (kale, collards);
* yellow and orange vegetables (sweet potatoes, carrots,
winter squash);
* other (snow peas);
+ beans (adzuki, black, lentil);
+ minimally processed soy products (tempeh, miso);
+ whole fruit (apples, citrus, plums);
"Weak" foods included:
+ refined foods including:
* 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);
+ caffeine from coffee, tea, cola and chocolate;
+ nutrient poor vegetables including:
* mushrooms;
* eggplant;
* celery, fennel;
* cucumber;
* summer squash (zucchini, yellow summer squash);
* pale greens (iceberg lettuce);
The "weak" foods simply take space in a diet, do not provide necessary
nutrients, and only crowd out good, nutritionally dense foods (the
"strong" foods above).
- Therefore, to promote a active/vital/energetic lifestyle, the emphasis
of this cookbook is on cooking with foods that are:
+ vegan (i.e., free of all animal products, including free of
honey);
+ whole and unprocessed (e.g., whole grains such as quinoa and
whole-unrefined bean products such as tempeh - not refined/processed
foods like white rice and white/wheat flour);
+ nutritionally dense (high in vitamins and minerals) (e.g., leafy
greens, broccoli, carrots, and Brussels sprouts - not eggplant,
cucumber, and summer squash);
+ non-glutinous (e.g., grains like quinoa, millet, amaranth, rice
- 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 mushrooms and celery, but these are used with the
understanding that they are not the main part of a dish (i.e., used in
small amounts) and are primarily used for flavor. Also, many of the
desserts call for flour (which is processed due to the grinding), 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. 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.
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Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
_____
* Exported from MasterCook Mac *
01-* General Notes - 2 *
Recipe By : Mark Foy
Serving Size : 1 Preparation Time :0:00
Categories : 01-Notes/Glossaries
Amount Measure Ingredient -- Preparation Method
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***** NONE *****
General Notes - 2:
NUTRITIONAL ANALYSIS OF RECIPES
All recipes in this book are analyzed for nutritional content.
Depending on the version of the cookbook you have, 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 24
servings for some of the appetizer type dishes). 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: bean dishes (including dips
and pates), stews, some vegetable dishes, cookies, and cakes, whereas
the following do not freeze well: grain dishes 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 substantially more flavor than
conventionally grown items. Additionally, there are studies which have
shown that organically grown food has more nutrients that conventionally
grown food.
VEGETABLE QUANTITIES
In all the recipes in this book, I try to call for the use of entire
vegetables. For example, with onions, if at all possible, I call for
the use of whole numbers of onions, instead of halves of onions. I have
found this to be the best way to use vegetables so that leftover cut
pieces do not sit around getting old (exposed to the air, losing
nutrients) before they are used in some other dish.
VEGAN DIET COMPONENTS
I believe that a balanced vegan diet should include 5 components:
1) Vegetables
2) Whole Grains (primarily non-glutinous grains such as brown rice
and quinoa, but also glutinous grain all alright in moderation, such as
whole spelt, if a person is not gluten intolerant/sensitive)
3) Concentrated Vegetable Protein (tempeh, beans, tofu, and some
seitan is alright in moderation if a person is not gluten
intolerant/sensitive)
4) Leafy Greens (kale, collards, ...)
5) Fruit
The menus listed at the end of this cookbook are composed to represent
all of these important dietary components (with the exception of fruit,
which is often eaten on its own, rather than with a meal). See the
discussion on "Menu Composition" in the Menu chapter for more about
composing meals.
NOTE TO THE READER
The contents of "A Taste 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
_____
* 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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***** NONE *****
Glossary of Cooking Terms:
+ Cooking Beans
Beans should never be cooked with salt (or any salty ingredient) or
anything acidic (like tomatoes, vinegar, or lemon juice) because these
substances make the outer coating of the bean tough, so the bean will
never get soft because the water can not penetrate the coating around
the bean. Before soaking or cooking, all beans should be sorted (to
remove large foreign particles like stones) and washed (to remove fine
dirt and dust). See "Washing Grains and Beans" below for further
information. For time savings, and to ensure properly cooked beans, I
prefer a pressure cooker, although this is not necessary to get properly
cooked beans. For long and medium term cooking beans (such as garbanzo
beans and navy beans), soak for about 12 hours before cooking. Short
term cooking beans (such as lentils and adzuki beans) do not require
soaking. Cook beans with water in a 1:3 ratio (1 cup dried beans to 3
cups water), and cook until they are soft, but not so mushy that they
loose their structure. Cooking beans with a small piece (about 2
inches) of kombu (a sea vegetable) will help the beans be more
digestible. After the beans are fully cooked is the time to add salt
(and also acidic ingredients if desired).
+ Cooking with a simmer plate (sometimes called a "flamer tamer")
A simmer plate is a metal disk (with about the same diameter as a large
pot) which is placed between a stove top burner and a pot. The simmer
plate absorbs the heat put off by the burner flame or burner coil, and
distributes it evenly over the entire simmer plate thus avoiding hot
spots on the bottom of a pot. Because it distributes the heat move
evenly over the entire area of a pot/sauce pan bottom, it helps avoid
burning foods. This particularly applies to cooking grains (such as
rice, millet, and quinoa) where you want to cook the grain at a low
temperature for a long period and all the liquid will be absorbed. This
can also be helpful for cooking beans.
+ Sealing (vegetables)
Saute in a little oil (as directed), so that the oil lightly glazes all
the items (vegetables), under a medium to medium-high heat. The word
seal refers to the effect that the oil and heat have on the vegetable;
It is "sealed" by having a light coating of oil cooked around it,
sealing in the flavors and juices. A sealed vegetable usually takes on
a brownish tinge (it is partially "roasted"). Usually, items
(vegetable) are sealed by adding one at a time in succession, starting
with the longer cooking vegetables which do not readily absorb oil.
Therefore, oil is the first ingredient into the pan after which the
first ingredient (vegetable) is added, and mixed to distribute oil
evenly over all pieces. These pieces should be sauteed/sealed for a few
minutes before the next vegetable is added, thereby allowing the pieces
to develop a rich flavor, and have these flavors sealed in. When the
next ingredient is added, it should be gently mixed to allow the oil on
the first ingredients to spread on to and cover this new ingredient.
Items should not be added too quickly in succession or the pan can get
over loaded with raw ingredients, and the flavor of each ingredient will
not develop as richly as possible.
+ Steaming Tempeh
Most of the recipes in this cookbook that use tempeh will call for
steaming the tempeh before using in the recipe. Tempeh can have a
slightly bitter taste, and this reduces that taste, and ensure the
tempeh is fully cooked. There are recipes that leave out this step;
usually those recipes have the tempeh cooked quite a long time in a
strongly favored sauce, so the steaming is not necessary because it gets
so well cooked in the course of the recipe.
+ 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
"14-Frangelico-Glazed Toasted Hazelnuts".
+ Washing Grains and Beans
Whole grains and beans (which have not been processed; that is, not made
into flour or rolled) should be washed before cooking to remove all dust
and foreign particles. If not washed, the flavor of the dish could be
negatively effected (possibly a dusty flavor). To wash, place grain or
beans in a large bowl, add water to cover generously, and massage grains
or beans between hands to remove all dust. Drain, and repeat 2 more
times (or until water poured off is clear). Certain grains and beans
should be washed more gently, and more quickly than this; these include:
buckwheat, red lentils, and split peas; when pouring off washing water
from these foods, the water will never be clear, so just stop after 2 or
3 quick washings.
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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 (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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***** NONE *****
Glossary of Ingredients (A-E):
+ Adzuki Beans
Adzuki beans (also azuki or aduki) are small oval-shaped beans with a
deep reddish burgundy color used commonly in Japanese cooking. These
beans accommodate salty and sweet flavors. They are short to
medium-term cooking beans, taking about 1 to 1.5 hours to cook. Like
all beans, it should be carefully washed/rinsed before cooking (see
"Glossary of Cooking Terms" for more information).
+ 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
+ Arame
A sea vegetable - the most mildly flavored of sea vegetables. A good
introduction sea vegetable since it only has a mild sea/fish flavor. As
with all sea vegetables, it is a nutritionally dense food that is high
in mineral and trace elements.
+ 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).
+ Broccoli Rabe
This vegetable is more leafy than regular heads of broccoli, and is high
in calcium.
+ 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.
+ Collard Greens
Used traditionally in African and African-American cooking, I find this
strong green best when quick cooked (e.g., sauteed) rather than boiled.
A slightly stronger flavor than kale. It can be used in place of kale.
This green beats all other vegetables on nutrition.
+ 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".
- - - - - - - - - - - - - - - - - -
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 (F-M) *
Recipe By : Mark Foy
Serving Size : 1 Preparation Time :0:00
Categories : 01-Notes/Glossaries
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
***** NONE *****
Glossary of Ingredients (F-M):
+ Filo (or Phyllo)
A thin paper-like dough used for savory dishes (see "Greek Spinach Pie")
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: "Gingered Fruit Compote", any type of bean dip (like
"Adzuki Bean Dip"), side salads (like "Asian Sweet Potato Salad"), side
vegetables (like "Spiced Butternut Squash Puree"), 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.
+ Kale
This winter green is related to cabbage, and may be the oldest known
green. Similar to collard greens, which can be used in its place. I
prefer it quick cooked and it is nutritionally superior to most all
other vegetables.
+ Kombu
This variety of seaweed is most commonly used as a flavoring (as in soup
stock). It has a mild flavor compared to most seaweed. Kombu often is
used in cooking beans and seitan, since it improves the flavor and
digestibility of those products. Generally an optional ingredient.
+ 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 which 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 "holy
plant". It grows with very little water and poor soil.
Millet cooks similarly to rice, but likes more water, with a 3 part
liquid to 1 part millet ratio. It cooks in 40 minutes on the stove top,
and 20 minutes in a pressure cooker. Like all grains, it should be
carefully washed/rinsed before cooking (see "Glossary of Cooking Terms"
for more information). It can be used as rice and in stuffings, soups,
and puddings, as a topping for salads, or as hot breakfast porridge. It
can be ground in flour and used in baked goods.
+ Miso
A fermented paste made from beans and/or grains and salt. It is a
remarkable digestive aid. It is used mainly as a flavoring agent in
soups and sauces. Tamari Soy Sauce can be used in its place, but the
flavor will not be as deep, and rich. GLUTEN NOTE: If you are avoiding
gluten, be sure to select misos that do not contain wheat or barley.
- - - - - - - - - - - - - - - - - -
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-P) *
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-P):
+ Nutritional Yeast
Nutritional yeast is a flavorful ÒcheesyÓ tasting powder or flakes which
is grown as a food and food supplement. It is concentrated in amino
acids and B vitamin complex. It is not a by-product like ÒbrewerÕs
yeastÓ (from the beer industry).
+ 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 such as
"03-Creamy Mushroom-Sweet Potato Soup" or "02-Sweet White Bean Dip".
- - - - - - - - - - - - - - - - - -
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 (Q-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 (Q-S):
+ Quinoa
Quinoa, pronounced keen-wa, is a small pseudo-cereal (350 grains weigh 1
gram). It has a mild, nutty flavor and is gluten-free. The National
Academy of Sciences has called Quinoa the best source of protein in the
vegetable kingdom because it is a complete protein, containing high
amounts of all the essential amino acids. Quinoa cooks similarly to
rice with a 2 part liquid to 1 part Quinoa ratio. It cooks in only 15
minutes. Like all grains, it needs to be washed before cooking, but it
is especially important to wash quinoa because it has a bitter tasting
substance coating the grain (saponins) and this is best washed away to
obtain a good flavor. It can be used as a side dish (like rice often
is) and in stuffings, soups, and puddings, as a topping for salads, or
as a hot breakfast porridge.
+ 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.
+ Roasted Garlic and Roasted Garlic Paste
Their are at least two different methods of making roasted garlic:
(1) Take garlic cloves out of the papery skin. Place garlic cloves in
bowl, and drizzle with olive oil. Toss and add a little salt; toss
again. Place on a baking sheet and bake at 350 degrees F (175 degrees
C) for about 15 minutes mixing on the sheet once during the baking.
Watch them late in the baking so they don't get over browned/burned. If
they are not soft, continue to bake. Remove from oven.
(2) Take an entire head of garlic and cut off the tips of garlic cloves
(about 1/6 of the top of the head). Drizzle 1/2 teaspoon of oil on cut
top, and coat the oil around as much as possible. Wrap head in foil,
and bake at 350 degrees F (175 degrees C) for about 45 minutes (until
garlic cloves are soft). (I like to bake more than one while I am at
it.) Squeeze soft garlic cloves out of the papery skin.
- If you are making roasted garlic paste, puree the baked cloves in a
food processor.
- The flavor of the garlic is significantly mellowed by this roasting
process, although it is still very flavorful. This paste is delicious
added to sauces, soups, pates, or sautes. It is also good as a spread
directly on rice cakes or crackers.
Equivalents: 40 cloves of roasted garlic = 1/2 cup of whole garlic
cloves = 6 Tablespoons of roasted garlic paste.
+ Seitan
Seitan, also known as Òwheat meat,Ó is a fat-free food that is high in
protein and a good meat substitute (including in place of poultry). It
has a delicious flavor, a meaty texture, and is very filling. It is
usually made exclusively from wheat gluten (the high protein part of the
wheat berry), so for this reason, I recommend it in limited amounts in
the diet since gluten is often energy dampening. GLUTEN NOTE: People
sensitive or allergic to wheat should avoid seitan altogether.
+ 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-U) *
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-U):
+ Tamari Soy Sauce
A version of soy sauce that is made without wheat. It has a rich
flavor. Any type of soy sauce can be used in its place if you are not
worried about the gluten content. It is wonderful for seasoning toasted
nuts and seeds (see the "Glossary of Cooking Terms" for more information
on how to use this on toasted nuts and seeds).
+ 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).
+ Tempeh
Tempeh is a fermented soybean product, native to Indonesia (dating back
more than 2000 years), and is rich in protein. It is more of a whole
food than tofu since tempeh is made from whole soybeans. It is made by
soaking whole soybeans overnight and then briefly cooking them until
they are softened. A dry powder of the mold Rhizopus oryzae is added to
the beans, the beans are formed into cakes, and they then sit for about
24 hours. The cakes form very solidly with a chewy, meat-like texture,
and have a slightly nutty, smoky flavor reminiscent of mushrooms.
To reduce the slightly bitter taste of tempeh, it is a good idea to
steam it before using in most dishes; I place it in a steamer basket
over boiling water and let steam for about 20 minutes. I have found
that this steaming step is not as important when the tempeh is going to
baked in a marinade since this long "baking in marinade" process is a
bit similar to steaming.
+ 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.
+ Ume Vinegar (Umeboshi Plum Vinegar)
Technically not a vinegar since it contains salt, ume (or umeboshi)
vinegar comes from the pickling of umeboshi plums. It has a pink color
and is very salty (like tamari soy sauce), so generally it can not be
used in place of a normal vinegar; if it ever is used in place of other
vinegars, it should be used carefully or the resulting product could be
too salty. It is wonderful for seasoning toasted nuts and seeds (see
the "Glossary of Cooking Terms" for more information on how to use this
on toasted nuts and seeds).
- - - - - - - - - - - - - - - - - -
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 (V-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 (V-Z):
+ 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 *
02- ******* APPETIZERS *******
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : 02-Appetizers
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
***** NONE *****
I especially like bean based appetizers because they are packed with
nutrition. They help provide a nutritional balance to meals that don't
contain a concentrated vegetable protein in later courses.
Additionally, people who don't normally (or don't normally care to) eat
beans usually don't notice they are eating beans when they are pureed
into a dip or pate with other flavors.
Other items in this cookbook which can be made into good appetizers
include some of the grain recipes in the "Grains" and "Compilation
Dishes" chapters. For example, the grain-vegetable mixture from the
"08-Thai Vegetable-Rice Burgers" recipe can be formed into smaller bite
sized servings (instead of the current patty sized servings), and then
baked to create an easy to serve and easy to eat appetizer.
My favorite recipes in this chapter include:
- Roasted Portabella Mushroom Pate
- Stuffed Mushrooms
- Quinoa Croquettes
Some of the easier recipes in this chapter include:
- Creamy Horseradish Dip with Raw Vegetables
- Sweet Potato "Fries"
- Hummus
- - - - - - - - - - - - - - - - - -
Per serving: 0 Calories; 0g Fat (0% calories from fat); 0g Protein; 0g
Carbohydrate; 0mg Cholesterol; 0mg Sodium
_____
* Exported from MasterCook Mac *
02-Adzuki Bean Dip
Recipe By : Mark Foy
Serving Size : 18 Preparation Time :0:10
Categories : 02-Appetizers
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 small onion
4 garlic cloves
3 cups adzuki beans, cooked -- drained
(see "Glossary of Cooking Terms" for more
information about cooking beans)
1 tablespoon lemon juice
1/4 cup tahini
2 1/2 tablespoons white miso
3 tablespoons flax oil -- (optional)
(do not use if this dip is to be baked)
Add all ingredients to a food processor (or blender) and blend until
smooth.
Serve immediately, or refrigerate and serve, or to integrate flavors
completely, pour mixture into a earthenware casserole dish (with cover),
and bake at 250 degrees F (120 degrees C) for 1 to 2 hours, then
refrigerate and serve.
Note: For every 3 cups of cooked adzuki beans, you could eliminate the
flax oil and reduce the tahini to 2 tablespoons, and in this case, the
result would have less than 15% of its calories from fat.
1 Serving = 3 Tablespoons.
VARIATIONS:
- Use any type of bean.
- Use any type of nut or seed butter in place of the tahini.
- Use different types of seasonings such as: spices, herbs, mustard,
vinegar.
- For a more elegant presentation, serve the dip in filo cups (see
"Glossary of Ingredients" for instructions - note that filo contains
gluten, so if you are avoiding gluten, use another presentation method).
These can either be made small for individual servings, or large for
including on a buffet table.
- Serve with rice cakes for a gluten-free alternative to whole grain
crackers.
- - - - - - - - - - - - - - - - - -
Per serving: 99 Calories; 4g Fat (38% calories from fat); 4g Protein;
12g Carbohydrate; 0mg Cholesterol; 91mg Sodium
Serving Ideas : Spread on rice cakes or crackers.
NOTES : - This dip is easy to prepare ahead of time, and will keep in
the refrigerator, providing nutritious snacks and appetizers, for a week
(if it lasts that long). As with most bean dips/pates, this also
freezes well so I like to make large batches for use over one or more
months.
- Even with the use of Tahini, this dip is still low in fat because
small red beans like adzuki beans are often very low in fat (as opposed
to garbanzo beans which have 20 times more fat than adzuki beans).
- The serving size shown applies when this dish is being served as an
appetizer. If this is served as a greater part of a meal, it may not
make as many servings.
_____
* Exported from MasterCook Mac *
02-Creamy Horseradish Dip with Raw Vegetables
Recipe By : Mark Foy
Serving Size : 24 Preparation Time :0:20
Categories : 02-Appetizers
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
DIP
12 1/3 ounces tofu, low-fat silken
(see the "Glossary of Ingredients" for
more information about silken tofu)
4 tablespoons horseradish -- blended/jarred
1 teaspoon nayonaise vegi dressing
(or other vegan mayonnaise)
1/2 teaspoon sea salt
1/4 cup green onions -- chopped fine
(about 2 stalks)
DIPPERS
2 cups cauliflower florets
(about 1/2 head)
2 cups broccoli florets
1 cup broccoli stalks -- peeled
(from 1 bunch of broccoli)
6 celery stalks
4 carrots
DIP
Blend together the tofu, horseradish, vegan mayonnaise, and salt. Fold
in green onions. Chill dip.
DIPPERS
Cut dipping vegetables into dipping-size pieces.
Serve vegetables with dip.
1 Serving = 1.5 Tablespoons.
- - - - - - - - - - - - - - - - - -
Per serving: 21 Calories; less than one gram Fat (9% calories from fat);
2g Protein; 3g Carbohydrate; 0mg Cholesterol; 71mg Sodium
NOTES : - This dip is very low in fat. If you wanted it to have a
richer mouth feel, add more nayonaise.
- The serving size shown applies when this dish is being served as an
appetizer. If this is served as a greater part of a meal, it may not
make as many servings.
_____
* Exported from MasterCook Mac *
02-Hummus
Recipe By : Mark Foy
Serving Size : 18 Preparation Time :0:10
Categories : 02-Appetizers
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 garlic cloves
3 cups garbanzo beans, cooked -- drained
(see "Glossary of Cooking Terms" for more
information about cooking beans)
1 tablespoon olive oil -- (optional)
2 tablespoons lemon juice
6 tablespoons tahini
1 tablespoon white miso
1/4 teaspoon sea salt
Add all ingredients to a food processor (or blender) and blend until
smooth.
Note: If you wanted the lower the fat of your hummus, for every 3 cups
of cooked garbanzo beans, you could lower the tahini to 3 tablespoons
and bring the calories from fat to about 29%.
1 Serving = 3 Tablespoons.
VARIATIONS:
- Use any type of bean.
- Use any type of nut or seed butter in place of the tahini.
- Use different types of seasonings such as: spices, herbs, mustard,
vinegar.
- For a more elegant presentation, serve the dip in filo cups (see
"Glossary of Ingredients" for instructions - note that filo contains
gluten, so if you are avoiding gluten, use another presentation method).
These can either be made small for individual servings, or large for
including on a buffet table.
- Serve with rice cakes for a gluten-free alternative to whole grain
crackers.
- - - - - - - - - - - - - - - - - -
Per serving: 86 Calories; 4g Fat (42% calories from fat); 4g Protein; 9g
Carbohydrate; 0mg Cholesterol; 64mg Sodium
Serving Ideas : Spread on rice cakes or crackers.
NOTES : - This dip is easy to prepare ahead of time, and will keep in
the refrigerator, providing nutritious snacks and appetizers, for a week
(if it lasts that long). As with most bean dips/pates, this also
freezes well so I like to make large batches for use over one or more
months.
- The serving size shown applies when this dish is being served as an
appetizer. If this is served as a greater part of a meal, it may not
make as many servings.
_____
* Exported from MasterCook Mac *
02-Pecan-Pinto Bean Dip
Recipe By : Mark Foy
Serving Size : 16 Preparation Time :0:10
Categories : 02-Appetizers
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 large chipotle peppers -- seeds removed
6 medium dried figs
10 garlic cloves
2 teaspoons ground coriander
5 cups pinto beans, cooked -- drained
(see "Glossary of Cooking Terms" for more
information about cooking beans)
3/4 cup ground toasted pecans
1/4 cup white miso
1 teaspoon sea salt
1/4 cup hemp oil -- (optional)
(or flax oil)
(do not use if this dip is to be baked)
Soak chili peppers and figs in some warm water until softened. Drain,
and reserve soaking liquid for possible use later.
Add drained peppers and figs and all remaining ingredients to a food
processor (or blender) and blend until smooth. Use the soaking liquid
from above (or water) to change consistency if desired. Note that the
dip does become quite a bit thicker when refrigerated.
Serve immediately, or refrigerate and serve. Or to integrate flavors
completely, pour mixture into a earthenware casserole dish (with cover),
and bake at 250 degrees F (120 degrees C) for 1 to 2 hours, then
refrigerate and serve.
VARIATIONS:
- Use any type of bean.
- Use any type of nut or seed (either ground or in a butter form) in
place of the ground pecans.
- Use any type of chili peppers: either dried, roasted, or fresh.
- Use roasted red bell peppers (with skin removed) in place of chili
peppers for a less spicy dip.
- Use different types of seasonings such as: spices, herbs, mustard,
vinegar.
- For a more elegant presentation, serve the dip in filo cups (see
"Glossary of Ingredients" for instructions - note that filo contains
gluten, so if you are avoiding gluten, use another presentation method).
These can either be made small for individual servings, or large for
including on a buffet table.
- Serve with rice cakes for a gluten-free alternative to whole grain
crackers.
- - - - - - - - - - - - - - - - - -
Per serving: 155 Calories; 6g Fat (33% calories from fat); 6g Protein;
22g Carbohydrate; 0mg Cholesterol; 277mg Sodium
Serving Ideas : Spread on rice cakes or crackers.
NOTES : - This dip is easy to prepare ahead of time, and will keep in
the refrigerator, providing nutritious snacks and appetizers, for a week
(if it lasts that long). As with most bean dips/pates, this also
freezes well so I like to make large batches for use over one or more
months.
- The serving size shown applies when this dish is being served as an
appetizer. If this is served as a greater part of a meal, it may not
make as many servings.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 1089 0 0 -32653 0 0
_____
* Exported from MasterCook Mac *
02-Quinoa Croquettes
Recipe By : Mark Foy
Serving Size : 14 Preparation Time :1:10
Categories : 02-Appetizers
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
QUINOA
1 cup quinoa -- washed
2 cups no-salt-added vegetable broth -- (or water)
6 garlic cloves -- minced
1/2 teaspoon sea salt
1/8 teaspoon cayenne
FINISHING
1 tablespoon ground flax seed -- (optional)
1/2 teaspoon sea salt
2 cups corn, frozen
(10 ounces of frozen corn kernels)
1 cup black beans, cooked -- rinsed, drained
(see "Glossary of Cooking Terms" for more
information about cooking beans)
1/4 cup green onions -- chopped
(about 2 green onions; green and white
parts)
1/4 cup ground pumpkin seeds -- (optional)
QUINOA
Be sure to wash quinoa well. Place quinoa in sauce pan with broth,
garlic, sea salt, and cayenne. Cover and bring to a boil. Once
boiling, simmer for 15 to 20 minutes.
(Note: If you have leftover quinoa, you can use 2 1/2 cups of that
instead of cooking more - just add the garlic and cayenne to the quinoa)
FINISHING
To the quinoa, stir in ground flax seed, salt, corn, cooked black beans,
green onions, and ground pumpkin seeds (if using).
Mixture could be refrigerated at this point (for up to 4 days), and the
croquettes could be made later.
BAKING
Put parchment paper down on a baking sheet (if you don't have parchment
paper, you can oil your baking sheet). Croquettes can even stick a
little to a non-stick baking sheet which messes up the croquettes, so I
greatly prefer parchment paper because it always makes for very easy
removal.
Let quinoa mixture cool just enough so the mixture can be handled
without burning your hands (this should happen quickly since the frozen
corn will lower the temperature). Using your hands, take about 2
tablespoons of mixture, shape it into a log shaped piece, and place it
on a the baking sheet. If the mixture seems a little dry or crumbly,
and it is difficult to form the croquettes, add some water until it gets
a little mushy so that the croquettes can be easily formed, and so they
stay together. If the mixture seems a little too wet, add some brown
rice flour. Repeat making croquettes using all mixture. You should end
up with about 28 small croquettes.
If desired, spray a little oil on each croquette (this will make them
brown nicely and give them a lightly crisp crust).
Bake in a 400 degree F (200 degree C) oven (no need to preheat oven) for
35 minutes, or until they are light golden brown and have crispy edges.
1 Serving = 2 croquettes.
VARIATIONS:
- Add more cayenne for a spicier croquette.
- Add finely chopped, pan sauted, and seasoned tempeh instead of black
beans.
- Make larger croquettes, and serve as an entree.
- - - - - - - - - - - - - - - - - -
Per serving: 94 Calories; 1g Fat (10% calories from fat); 5g Protein;
21g Carbohydrate; 0mg Cholesterol; 144mg Sodium
Serving Ideas : Serve with "Cilantro Sauce" (see recipe) for dipping.
NOTES : - The serving size shown applies when this dish is being served
as an appetizer. If this is served as a greater part of a meal, it may
not make as many servings.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1215
_____
* Exported from MasterCook Mac *
02-Roasted Portabella Mushroom Pate
Recipe By : Mark Foy - 10/23/2002
Serving Size : 16 Preparation Time :1:05
Categories : 02-Appetizers
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
MUSHROOMS
1 1/2 pounds portabella mushrooms
(weight with the stems)
(about 3 medium-sized mushrooms)
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