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Sunday, June 24, 2018

Cauliflower "Tots"

ב"ה

I was roaming around the internet the other day (as I often do) and I came across a recipe for Broccoli Tater Tots. Unfortunately, after printing it off, I lost the link and can't find it right now, so I can't link over to the original.

The recipe called for 4 cups of broccoli florets but it's so hard to get broccoli cooked just right. So I decided to try this with Trader Joe's  Organic Rainbow Cauliflower (Frozen). I took one package of the cauliflower (I let it sit for a while to soften up) and processed it through my food processor (it took two "rounds" -- it ended up the consistency of cauliflower-rice) and put it in a bowl. I added a teaspoon of my spice mix (you can add your own spices) and 1/8 of a teaspoon pink salt (the recipe called for 1/2 teaspoon each of garlic powder and onion powder and 1 teaspoon salt and 1 teaspoon black pepper) then I added 1/4 cup of ground chia and added a cup of filtered water -- this, of course, if my egg replacement (the recipe calls for 2 large eggs lightly beaten). I added 2/3 cup of nutritional yeast (instead of the 2/3 cup of shredded cheddar cheese called for in the recipe) and 1/4 cup of food processor chopped walnuts to replace the 1/2 cup panko breadcrumbs and I mixed everything together well. I pre-heated the oven to 400 degrees and let the mixture sit in the fridge for about 15 minutes. Then I shaped 32 little "tot" sized "yummies" and placed them onto a parchment paper lined cookie sheet. I sprayed them all with a propellant free organic olive oil spray and popped them into the over for 15 minutes -- I then flipped them all (they were a bit brown on the bottom), resprayed them and baked them for 10 minutes longer.

They actually came out delicious. These would actually be good for people who want to get a lot of veggies in their diet, who are eating low fat (most of the fat is in the 1/4 cup of walnuts) and for people on a ketogenic diet. And, of course, for us die-hard vegans 😃

Tuesday, March 6, 2018

Quiche Me Once and Quiche Me Twice Then Quiche Me Once Again.....

ב"ה

When one is on a very limited diet, as I am, one has a tendency to get into food making ruts. So after several weeks of sauteed mushrooms and cauliflower I decided it's time to come up with something new.

I never tasted a "real" quiche -- that is a quiche make with milk, eggs and cheese. My sister used to make them, but I was already vegan, so no milk, eggs or cheese for me. But I do have an idea of how it tastes. I got an idea the other day that I'd like to try to make one for myself -- I had just gotten some more nutritional yeast from Whole Foods. I also picked up some fresh pre-washed organic spinach (5 oz bag) and some frozen organic cauliflower (1 pound bag). I already had frozen organic riced cauliflower at home (also 1 pound bags). I also picked up a bag of "Fungus Among Us" dehydrated organic porcini mushrooms.

I steamed 1 1/2 bags of the riced cauliflower (over filtered spiced salted water -- I suggest you pick spices you like -- I make my own spice mix that I use all the time -- it has coriander, turmeric, chili powder, chipotle powder, smoked paprika, cloves, cinnamon, ginger, and a bunch more mixed together in a spice jar). When the riced cauliflower is fully steamed (to a soft mushy state) I save the water as a base for soup.

While the cauliflower was steaming, I took the spinach and a small saute pan -- covered the pan bottom with olive oil and 1/4 teaspoon of my spice mix and a pinch of "pink" salt (Himalayan) and added 1/2 the bag of spinach (this filled the entire pan) and sauteed on a low flame until I could fit the rest of the bag and then sauteed until it's all wilted. I also took the dehydrated mushrooms and put them in a bowl (I broke the larger pieces into smaller pieces) and re-hydrated them with boiling water (just enough to cover the mushrooms).

When the riced cauliflower was soft and mushy (and cooled a bit) I put 1/2 of the cauliflower in my food processor with 1/2 cup almond or coconut "milk" -- whirred it all together and put it in a mixing bowl then did the same with the other half and another 1/2 cup "milk" -- I then added 1/4 cup ground chia, 1/2 cup nutritional yeast, the spinach and the (now sufficiently re-hydrated mushrooms).

I stirred in one bag of (partially or totally defrosted) non-riced cauliflower (just plain cauliflower pieces) and mixed everything together with a spoon. I then put the mixture into a glass casserole dish and baked (uncovered) at 350 degrees for 20 minutes, then check -- if it's not done, check again every 10 minutes until it's done. Let it cool and serve.

It turned out really good -- I hope you all like it as much as I do.

Wednesday, January 24, 2018

Ketogenic Brownies

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I was reading yet another "Top X Superfoods" article and, of course, they mentioned sugar-free chocolate. So I decided I was in the mood for brownies.

I took 1/2 cup coconut flour and 1/2 cup almond flour and 1/4 cup chopped walnuts (and put them into a bowl) and put in 1 teaspoon cinnamon, 1/4 teaspoon coriander, 1/2 teaspoon stevia powder (or sweeten with your sweetener of choice). I added 4 Tablespoons (1/4 cup) cacao powder and a 5.6 ounce can of unsweetened coconut cream and 1 cup unsweetened coconut "milk". I blended everything together and split the batter between two (unbleached) parchment paper lined loaf pans (I put another piece of parchment paper to even the batter out as well as I could) and put it in the oven at 350 degrees (Fahrenheit -- around 190-200 degrees C). Take from the over and cool. While the cake part is cooling, make a glaze using 2 Tablespoons MCT oil, 1/4 teaspoon stevia and 1 Tablespoon of cacao powder -- put it into the freezer for 10 minutes to give it some substance. Drizzle/spread the glaze over the cake.

When it cools a bit, cut into squares. Hope you like it :-)


Sunday, January 14, 2018

Vegan Crackers and Blueberry Scones Based on Wholesome Yum

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So I'm experimenting the ketogenic recipes and I got a free download of 10 Low Carb recipes from Wholesome Yum (thanks to Maya for permission to use them).

So I like crackers. But, because I've been off grain for quite a few years, I have had to make my own. I had tried a recipe someone put up on one of the ketogenic lists I joined on Facebook (I put my own version on this blog) and I like them, but this recipe was easier and had fewer ingredients, so I tried this:

I used 2 cups of almond flour (just like the original recipe) but the original recipe called for a large egg (not vegan) and 1/2 teaspoon of sea salt. I changed the former to 1 Tablespoon of chia powder and 1/4 cup water (extra if needed -- I think I needed another teaspoon or two) and I only used 1/8 teaspoon of pink (Himalayan) salt. I blended the ingredients together and rolled them out (between two pieces of parchment paper) and cut them into rectangles (and, as the recipe mentioned, I put toothpick holes -- 4 rows of 4 -- per cracker). I baked them at 350 degrees for about 15 minutes and they came out great.

The other recipe I tried was blueberry scones. As the recipe called for, I used 1 cup almond flour, 1/4 cup coconut flour and 1/2 teaspoon baking powder. The recipe called for 8 Tablespoons of Erythritol (Erythritol makes me nauseated at times, so I avoid it) -- I used 1/2 teaspoon powdered stevia. I didn't use the salt the recipe called for. I used 1/2 coconut "milk" (the recipe called for 1/4 cup almond "milk") because the I needed some for the 2 Tablespoons of chia powder to replace the egg called for in the recipe. Instead of the teaspoon of vanilla extract in the recipe, I used 1/2 teaspoon vanilla powder (stronger flavor and no alcohol) and I used 3/4 cup of blueberries instead of 1/2 cup. I did not add the coconut oil in the recipe and didn't make the glaze (I have some issues with coconut oil that eating shredded coconut and using coconut "milk" don't seem to cause -- the glaze's main ingredient was coconut oil).

I mixed the ingredients (except the blueberries) together an then added the blueberries. I put the mixture on a cookie sheet lined with parchment paper in a circle. I pressed it down with another piece of parchment paper on top. I cut it into 12 wedges and moved them apart. Then I baked it at 350 degrees for about 25 minutes. It came out delicious (though, I have to say, it was better warm).

Thanks, Maya, for the recipes and the permission to publish my revamped version.

Tuesday, January 9, 2018

"Chili" Keto Sin Carne

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I'm only calling this "Chili" because the idea was based on Chili. This has no tomato, no beans, no meat. So it's hard to call it Chili. It has almonds, walnuts, cauliflower, coconut "milk", mushrooms (I love Shiitake), spices..... (and, though it doesn't taste a thing like chili, I really think it came out good)

I started with a 10 ounce bag of organic almonds. I put it in a pot of spiced (and salted) water (I have my spice mix, but you might want to choose spices to your own liking). I boiled the water and added the almonds. I cooked it on simmer with the pot covered for about an hour and a quarter. While the almonds were boiling, I steamed a bag of frozen cauliflower and a bag of frozen riced cauliflower. I also sauteed up a lot of shiitake mushrooms (I used frozen and rehydrated dehydrated) in olive oil with a bit of spice mix and salt.

When the cauliflower was really soft, I put it in the blender with one cup of unsweetened coconut "milk" and 1 1/2 cups of the spiced almond water. I added some more spice mix, and a teaspoon each of lion's mane mushroom powder, reishi mushroom powder and kale powder. It needed to be blended a few times (because of the thickness) but when you blend it all together, it's the sauce.

When the almonds are done, drain them, add the sauce (some may be left over), 1/2 cup chopped walnuts and the mushrooms (as much as possible -- I can't imagine there'd be a way there would be too many mushrooms). Mix, eat and enjoy (just don't expect it to taste like chili). The mushrooms add a meaty taste.

Sunday, January 7, 2018

Ketogenic Crackers, Vegan Edition

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So, as you may recall, I started on a ketogenic diet. This is a high fat, low carb, sort of medium protein diet. I've been experimenting -- being vegan on this diet is a challenge, but, then again, life as a vegan is a challenge. 

I joined a FB list of other people doing the Ketogenic Mamba, trying to balance what they need to do with making sure they are in ketosis (I check my urine every morning like I did many years ago when I was on Atkins to see if I'm in Ketosis).

So someone asked about something crunchy and someone put up a recipe for keto crackers. It included eggs and cheese, so I decided to try a vegan version. This is what I came up with:

1 cup almond flour
1/8 cup chopped walnuts (almost as fine as the flour)
1/4 teaspoon my spice mix (choose your favorite)
1/4 teaspoon cumin
1/4 teaspoon lion's mane mushroom powder
1/8 teaspoon pink (Himalayan) salt
1/8 smoked paprika
1/8 cup ground chia seeds (instead of eggs)
1 Tablespoon nutritional yeast (cheesy)
1/4 cup unsweetened coconut (or other non-dairy) "milk"

I mixed together all the dry ingredients and then blended in the coconut milk. It made a nice dough and I rolled it out with a rolling pin between two pieces of parchment paper and cut it into rectangle and put up to bake for 15 minutes.

They came out delicious.....

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....

Added 1 7 2018: I started making a hot version of this -- put all the ingredients into a small-medium pot with a good cover -- cover the pot and put it on the lowest flame possible for about 10 or so minutes then let it sit another 10 or so minutes. Add the chia AFTER you cook the rest.