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Wednesday, November 1, 2017

My Version of a Vegan Ketogenic Breakfast

ב"ה

Back when I was in my teens and 20s, I was quite fat. I tried just about every diet on the market and one of the diets I tried was the Atkins diet. But, then again, this was before I became a vegetarian. It wasn't that difficult to keep on the Atkins diet as an omnivore. I lost a lot of weight in the first couple of weeks, but when the pounds stopped coming off, I lost interest in marinaded steaks and crispy chicken skin. And, quickly, the weight came back.

Fast forward X years. I've been a vegetarian now for 40 years, 28 of them as a vegan. And, while I did lose quite a bit of weight since then (about 80 or so) I still have about 30 or 40 or so pounds I'd like to drop (and I'd like my waist measurement to get below 35") so I still try to figure out how to improve my diet, how to lose weight.

Right now, I'm on a diet similar to Atkins in that it is low in carbohydrates. But the Ketogenic Diet is high in fat.

So, I was watching the Dr. Oz Show and they were discussing the Ketogenic diet and one of the women told of her breakfast. Since I started eating my version of this "Granola", I've, Thank G-d, started doing better.

I am currently eating Walnuts, Almonds and Macadamia nuts. So I buy containers and bags of Organic nuts in these three varieties, take each container and process them in the food processor to get chopped nuts. I take 1/2 cup chopped walnuts, 1/4 cup each of chopped almonds and macadamia, 2 Tablespoons unsweetened shredded coconut, 1 Tablespoon chia seeds, 1/4 teaspoon powdered stevia, and sometimes I add one or more of these: 1/4-1/2 teaspoon pumpkin pie spice, grated zest of 1/2 lemon, 1/4 teaspoon powdered vanilla. I mix this all together and add enough of either coconut "milk" or a vegan (the one I have now is almond based) liquid yogurt. I mix it all together and let it sit a bit before eating.

I also discovered that Bengal Spice (Celestial Seasonings) with a bit of stevia (1/8 teaspoon) and a Tablespoon or so of vegan "half and half" makes a great breakfast drink (and wind down at the end of the day drink).

BTW, I went to the Stop and Shop tonight after my last tutoring student. I bought out the last two containers of organic walnuts. I got to talking to the woman who was in front of me on line and I told her why I bought the walnuts (I needed them for breakfast). I also wrote down the name of my blog so she could "Google" it -- so I hope she finds this blog....

Sunday, September 24, 2017

Blueberry Breakfast Cake

ב"ה

I was at one of our local health food stores today where I met a young woman named Monet (sorry if I spelled that wrong). Somehow, we got to talking about us both being vegans and I mentioned that my diet was even more limited. She asked me what I ate for breakfast and I told her that lately I've been eating a Blueberry Breakfast Cake.

I started making the Cake after I began by using this recipe for Blueberry Breakfast Scones, but I started getting too lazy to make the batter into scones, so I use a loaf pan (lined with unbleached parchment paper).

I start with 1/2 an 8 ounce jar of organic unsweetened peanut butter (I like crunchy), 1/2 cup of pea protein (unsweetened, unflavored), 1 teaspoon powdered stevia, and flavoring, like vanilla (1/2 teaspoon powder) or grated organic lemon rind (from about one lemon), for example, 1/2 cup of (unsweetened) coconut milk (or almond, soy, cashew milk) and 1/2 cup almond "flour". I mix it all together. Then I add 1 cup of frozen, unsweetened organic blueberries. (Sometimes, I add 1/4 cup chopped walnuts.) Adjust the consistency with more coconut milk (if it's too stiff) or almond flour (if it's too loose). Pour it into a loaf pan (lines with parchment paper) and bake at about 300 to 350 degrees from 20-30 minutes. Check after about 20 minutes to see if it's "done" and bake more if needed.

I put it in the refrigerator and cut off a "slab" every morning -- sometimes I warm it in the oven (for a few minutes at about 250 degrees) or eat it cold. Hope you like it.

Tuesday, March 21, 2017

Half-Cup Blueberry-Maple-Walnut Pancakes

ב"ה

I had a craving for pancakes the other day. I don't know why, I just did. And, recently, when my alternative care medical practitioner put me on a very restrictive diet (not much more than the diet I was already one, but some things I hadn't been eating were allowed) he did permit me peanut butter (which I love) and berries. Since I'm allergic to strawberries, that, in my mind, meant blueberries and blackberries.

So I decided to try my hand at pancakes. I started with my 1/2 cup (hence the "Half-Cup" in the name) and took 1/2 cup of pea protein and 1/2 cup of almond "flour" (meal). To this I added 1/4 cup chopped walnuts, 1/2 cup blueberries (plus a few blackberries -- both were frozen), 1/4 teaspoon each vanilla powder, stevia powder and maple extract. I then added 1/2 cup (chunky) peanut butter and 1 cup (or two 1/2 cups) almond "milk". I blended it all together.

I took a parchment lined cookie sheet and spooned out the batter into rounds (the first day I had 4, the second day I had 7 and today I have 9). I put them in the oven -- this took some figuring out -- the first day, I put the temperature on 400F and left it in for 17 minutes (it got at big scorched), yesterday I put it in at 400F for 15 minutes (a bit less scorched). Today, I started at 350F and left it 13 minutes, then another 5 and then another 5. And that seems to work....

Sunday, January 1, 2017

Wheat (Grain) Free Kishka

ב"ה

I decided to make some easy to eat food to put in the freezer for later on. So I was thinking yesterday about how I could make vegan kishke that I could eat with my current "nuts, non-starchy vegetables, pea protein, herbal tea, stevia" and pretty much nothing else diet. I realize that people who are allergic or sensitive to nuts can't eat most of these recipes, but I can't eat much of anything else.

Anyway, I made some "flax eggs" -- 1/4 cup ground flax seeds with 3/4 cup of (filtered) water -- and whirred it together in a food processor -- then I added 1- 1 1/2 cups loosely measured coarse shredded carrots (I used a mix of three different colors of carrots) and whirred some more. Earlier, I had minced up 4-6 cloves of garlic (I leave the garlic for 1/2 hour before I cook with it) then, after about 15 minutes, I sliced up 3 scallions, greens and all and sauteed them in a tablespoon red palm oil (you can use coconut oil also) with 1 1/2 teaspoon of my spice mix (I use a mixture of many spices that I mix myself) and 1/8 teaspoon (or to taste) pink or sea salt. I also soaked a handful of dried mixed mushrooms (broken into smaller pieces) and strained them and put them in with the scallions. After the half hour of waiting was up, I added the garlic.

After the scallions, mushrooms and garlic cooked through and cooled a bit, I added them to the "flax eggs" with the mushroom soaking water. I whirred it around and put it in a mixing bowl. To this, I added 1/2 cup each of unflavored pea protein, almond "flour" (meal) and hazelnut "flour" (meal). I mixed that all together (with a spoon and my hands as needed).

I put the "dough" into parchment lined aluminum foil and rolled them like a tube and twisted the ends (parchment paper inside the foil) and baked them at 350 degrees for 40-50 minutes.

Tuesday, August 23, 2016

High Protein Vegan Cake

ב"ה

I was energetic in the kitchen yesterday and decided to make a cake with pea protein. I often make sweets with stevia and pea protein (I don't like to have smoothies/vegan shakes every day and even if I wanted to, I can't on Shabbat and Jewish Holidays). Yesterday, I even did a spread sheet of the nutritional breakdown of the base recipe.

This is the recipe for a base cake -- you can add all sorts of things for the flavor -- vanilla (the cake I made yesterday was vanilla spice -- I put in 1 teaspoon of powder vanilla, 1 teaspoon cinnamon, 1/2 teaspoon ground ginger, 1/4 teaspoon each ground coriander and ground cloves and 1 teaspoon -- equal to about 4 cups of sugar in sweetness -- powdered stevia [when it comes to stevia, different types sweeten differently, so my advice is to get used to the sweetness of the stevia you use and adjust to taste]), you can try cacao powder for chocolate (with or without cacao nibs to simulate chocolate chips), lemon (using lemon juice and/or grated lemon rind/zest), fruit in general (frozen blueberries work nicely), nuts (pecans and walnuts are probably best, almond would probably work also), etc.

Cake Base recipe:

1/4 ground fax seeds (whirred in the food processor with 1 cup filtered water) = "flax eggs"
2 cups Unflavored Unsweetened pea protein powder
1 cup each Almond and Hazelnut meal/flour (or any combination of nut meals to equal 2 cups)
2 Tablespoons Cashew (or other nut) butter
2-3 cups Cashew (or other non-dairy) "milk"
Flavor ingredients (including Stevia) -- see above

Add the Cashew butter to the "flax eggs" and whir until blended. Put the protein powder and nut flours in a bowl, add the flavor ingredients, "flax egg"/nut butter mixture and Cashew "milk" and mix (with a mixer or a spoon) until all ingredients are blended in and the batter is "cake batter" consistency. Put it in an 8" square pan (I line mine with parchment paper so it comes out easily) and bake for about an hour at 350 degrees (check at 45 minutes and then every few minutes after that).

Table of nutritional information:

Serv sizeCaloriesFat gramsSat Fat gramsCarbsProtein
Entire Cake24851501170222
1/16 Cake155.31259.3750.68754.37513.875
1/8 Cake310.62518.751.3758.7527.75

I try to get around 30 grams of protein per meal, if possible, so I like the 1/8th of the cake -- I put on "icing" -- which I made from cashew butter, stevia and cashew "milk" and a bit of vanilla (1/4 teaspoon), and cinnamon (also 1/4 teaspoon) -- about 1/3-1/2 jar of cashew butter and "milk" until I get the consistency I want. (I whir it up in the food processor -- my food processor has a place on the cover where I can add liquids without stopping and opening the cup)

I'd love to hear from anyone who tries this how the base recipe works with different flavor additions.

Saturday, July 23, 2016

Slow Cooker Easy Barley Mushroom Soup

ב"ה

I know it's been a while since I put up a recipe. That's because I'm currently on a high protein low carb diet. So I'm making a lot of almond/hazelnut "flour" cookies (with pea protein powder) and other things with those ingredients (to get protein).

But I also have been doing some cooking for my parents. While much of it isn't vegan (neither of my parents is vegan, but my Mom can't eat dairy and my Dad can't eat white flour, sugar, etc.) but I do make them a Barley Mushroom soup that they like (I can't eat it, so I have to go by their opinion). Over the weeks I've been making it, I've sort of perfected it into a pretty easy recipe.

This is for a slow cooker. Into the slow cooker, I put one 32 oz container of " Imagine Portobello Mushroom soup " -- add one cup pearled barley, one 8 oz container (or more) of (rinsed) sliced mushrooms (baby bella are best, but white mushrooms are good, too), slice up two carrots, and one stalk of celery (with leaves, if there) -- I also add spices (I don't put in salt because my Mom uses no-salt and my Dad uses sea salt) -- black pepper, parsley flakes, onion and garlic powders, and paprika -- I mix it together in a spice bottle and use 2 teaspoons.

Fill the pot up with filtered water (leaving room at the top so it doesn't boil over) and cook on high until it's warmed through, then cook on low until you're ready to eat it (I usually make it about 8 or so hours before it's eaten, but we leave it on and the next day it's still good).

Thursday, February 18, 2016

Veggie Lasagna

ב"ה

I love Lasagna. This recipe is based on the Hungry Girl's Lasagna Recipe after I saw the Hungry Girl on Dr. Oz . My version of the recipe, besides being vegan, is a little different. For example, I can't eat nightshades (which includes tomatoes and eggplant, both in her recipe).

This all started today when I went to one of the local Shop-Rites (because I wanted to go to Green Acres, which is a health food store across the road) and I found red cabbage and cauliflower in the organic section and I was telling the cashier what I was planning on using the cabbage and cauliflower for and I found out she was also a vegan, so I told her to look for my blog (if you read this, which means you found it, let me know in the comments and let me know what you think of the recipes here).

So I took pics as I was making the lasagna (which I haven't tasted yet) -- so here goes (sorry about the quality of the pictures):
This is how I sliced up the zucchini on the cutting board
I started up by slicing the zucchini lengthwise into Lasagna Noodles type slices. Then I lined them up on the bottom of a loaf pan.

I sauteed veggies in olive oil (I used sliced fresh red cabbage, frozen and dehydrated organic mushrooms, frozen kale, spinach, and mixed veggies -- cauliflower, broccoli and carrots -- for the most part) 2 teaspoons of my spice combo (into which I mixed 2 teaspoons each of smoked paprika, chili powder, turmeric, coriander, ginger 1 teaspoon of chipotle (ground), cinnamon, cumin, 1/2 teaspoon cloves, all spice, nutmeg but you can create anything you like a lot) and flaked dulse (a red sea vegetable)
Zucchini lined up in a loaf pan
This is the veggies sauteing in the pan
While the veggies were sauteing, I steamed a small to medium head of cauliflower. I steam it until it is very soft
This is cauliflower in a steamer pot



I sprinkled almond meal/flour on the zucchini
I sprinkled almond meal/flour (3 Tablespoons) over the zucchini (to simulate cheese). 

I spooned some of the sauteed veggies on top of the almond meal

When the cauliflower was soft enough, I took the cauliflower and about 2-3 cups of cashew (or almond, if you prefer) "milk" (unsweetened!!!!) in a blender -- I added a teaspoon of my spices and about 3-4 serving (large) spoons full of the sauteed veggies and whirred it all up (stopping and stirring as needed). I then spooned the sauce over the veggie layer. I then added another zucchini layer and another layer of cauliflower and baked in the over at 200 degrees until it was warmed through.

Spoon the Cauliflower sauce over the veggies