Soy. It's WWFD!

Soy three ways with lemongrass chili lime savory rice noodles. Prep time: 30 seconds, plus waiting for water to boil.
Cook time: 6 minutes ish.
Vegan, high protein, low fat. Easy-peasy (actually edamame, I hate frozen peas).

Celiac disease (and lemon goodness)

so, T and I have a friend who has celiac disease. Now, there is a lot of sensationalism these days about what many folks can and cannot eat, purported food allergies that aren't, all kinds of bullshit in popular social culture about food "intolerances" and other, utter, nonsense. - But this is not.

Thus, I will have to save my rant about people with fake food "allergies" for another day. For now, let us just say that I hate them, ok?

Real autoimmune gluten intolerance can make the way that most Americans eat a minefield for those affected, and in a way, I was impressed with the trust that our friend placed in me when I invited her for a meal. So I wanted to be certain that nothing I cooked made her feel in any way marginalized, and I had absolutely no intention of sacrificing my culinary integrity (nor of making her sick!)

Instead, I'll share a positive idea that I had: polenta cake.

Being that I had to avoid wheat, and I hate to bake (too much precision for my kitchen ways), I had to brainstorm a bit about something that I thought I could make excellently on the first try (since I never bake and also won't serve something gross to my friends - what kind of friend would that make me?!), and would be a dessert that I would probably like (applying the E-dessert-rule of chocolate-almond-lemon-cherry-caramel-salt-or-bust) (henceforth to be known as the CALCCSOB dessert choice rule), this took some consideration. And then I recalled a cake that I had eaten for breakfast in Greece - a kind of lightly honey-steeped walnut and polenta loaf. While this was tasty with coffee, it was too sweet for after the meal I had planned, and I had no idea how to make it.

so instead, I read some recipes online, changed the ingredients to match what I had in my pantry, and proceeded from there.

and, out of respect for folks who actually bake, I weighed stuff and I threw it into the bowl. huzzah!

The result: not to be even more self-promoting than the sort of narcissist who has a blog, but...

Great.

Seriously. As, she-who-usually-abhors-dessert, I ate a whole slice. T ate all of the leftovers the next day. ALL.OF.THEM.

I served this, in reference to the "Greek breakfast" root idea of this dessert, with some plain Greek yogurt sweetened with a touch of warm honey, dusted with fennel pollen,(Fennel pollen makes everyone think you are fancy, so I highly recommend it) and some quick stovetop berry compote with cinnamon.

This is not low-fat. eat a small slice and relish it (if you care).

This is not vegan.

Vegan swaps: maple syrup (B-grade, preferably) or agave syrup sub for the honey, and one could use raw sugar in the cake itself. I was imagining that in lieu of butter, olive oil (weigh it, not volume) would be excellent as a sub for the butter. If it seems too wet at the end, toss in either a touch of maltodextrin (corn, to keep it gluten free) or (even better) coconut flour to maintain the consistency of the batter. for the eggs, I might suggest subbing the Bob's Red Mill egg substitute. IT does work, but it is not Gluten free, methinks.

Do it. Do it tonight. Here ya go:

2 sticks (about 230 grams) butter, softened
250g sugar
3 eggs
200g corn meal
150g ground almonds (I used Bob's Red Mill almond meal)
1 tsp baking powder
3 lemons (3 zested, 1 juiced)
1 teaspoon of lemon extract (optional, I added this, twice)
taste the batter and if it is bland, add 1/2 tsp of salt (I did not use this)

hardware:
a mixer (or use a hand mixer)
a 9 inch spingform pan
parchment paper
cooking spray (like PAM)
2 med-to-large mixing bowls
pre-heat to 320F, with convection if you have it.

then:
cut a round of parchment paper that will fit on the bottom of the pan.
prep the pan: spray with pam, then set the paper round into the bottom, and spray it lightly.

make the batter:
combine the cornmeal, almond meal (sifted), and the baking powder.
set aside

in the other bowl (or bowl of mixer, I just used a hand mixer):
cream together the butter and the sugar.
then add the eggs, one at a time, mixing well to fully incorporate each one.

then fold the dry ingredients into the butter-sugar-egg mix.
then fold in the lemon zest and the lemon juice.
consider adding a small splash of lemon extract.

press the mixture into the prepared pan and smooth the top and edges to be as uniform as possible. this takes a few minutes. you may prefer to use your hands, cold but dry.
and cook it at 320F for about 30 minutes.
then cover the top with aluminum foil (to prevent excess browning) and cook another 20 minutes or until set but not dry.

cool completely at room temp and serve.

I made this with a berry compote, which is super easy:
drop some mixed frozen berries (mine is the Trader Joe's Cherry Berry mix), probably about a cup or so, into a small saucepan and heat them up.
if they aren't defrosting much, add a little water (like 2 tablespoons)
get it all nice and hot and smash around a bit with a spatula.
to thicken (if needed) - dissolve one teaspoon of cornstarch in 2 teaspoons of water and mix, then dump into the berry mix, stir well and rapidly. once it clarifies, turn the heat off, sprinkle in a little cinnamon, mix and you're done.

vanilla yogurt sauce:
plain greek yogurt, about 1 cup
1 tablespoon of honey
1/2 teaspoon of real vanilla paste
mix.

garnish with lemon-y items and fennel pollen.

IF you make this, e-mail me and let me know if you enjoyed it. I totally intend to make this again.

WWFD, No.2, part deux

sorry that it has taken me a while to post this - I got rather fabulously sidetracked HERE, with THIS GUY. More to come on that soon. It is just too huge to cram in without thought, since I never edit squat.

So, I'll hold out on you just a little, but give you the bean 'n kale deets, m'kay?

ok.
and now for a Tofu-free good time.

all amounts are estimates, since, as you probably know, I never really measure anything unless a chemical reaction depends on it.

this recipe looks long, but that is only because I have included a level of detail that would make this a cinch even if you have no idea how to cook (wink wink, you know who you are).

also, I never edit. I am lazy.

quinoa
herbs of your choice (I used basil, salt and pepper, since I had some frozen basil cubes, you use what you like)
water
a shallot or two
two large cloves of garlic
one large bunch of kale
one can of chick peas or white beans or navy beans (which as you probably know are white beans... but whatever)
good red wine vinegar (or vinegar of your choosing, nothing presalted or full of preservatives - it is acid after all, not much is required in terms of preservation!)
a touch of (good!) olive oil - this is for eating not for heat conduction, so pick something with a nice flavor that you enjoy. for this application, I used a medium-bodies oil with some pepper on the back of the threat... sounds pretentious, but you know that you know what I mean,)
and a touch of olive oil for cooking or oil of your choice. I think peanut would be horrible in this, though. Butter would be delicious but adds saturated fat and animal product.

nutmeg (secret ingredient here! dried ground coriander is also good with dark greens, ginger too, or whatever you like)

that's it. nothing to it, and other than the kale, almost none of this can't have been in your house/pantry for a while. very little planning, time, forethought, or cash required. there is absolutely no reason you cannot make this, getting a very fast, proteinaceous, vegan meal in minutes.

method:
2 pots: one that is kinda large, the other one can be medium sized.

into the larger pot -
medium heat. about 2 teaspoons of your cooking oil.
dice up the shallot(s) and throw them in. when they are sweated (a few minutes, they’ll look shiny and a little translucent), throw in the garlic (to avoid burning it, since burnt garlic can taste BAD) and swish this around a bit here and there and cook it about one minute, until the garlic loses its sharp flavor (and smell). If you notice browning, your pot is too hot.

meanwhile (or beforehand):
get some water boiling. in the smaller pot. just turn it up to high and cover after salting the water to your taste. (but E, how much water? that depends on how much quinoa you are making. a good initial ratio to plan for is 1 cu quinoa to 1.5 cu water (this will yield just a little less than 2.5 cu cooked quinoa due to evaporation, and then as it cooks you can always add a little more if needed or if you have excess, just uncover the pot and drive it off at the end. It is almost impossible to overcook quinoa for most reasonable people, and since the goal is reasonably quick dinner, there is no time to overcook it. Depending on the size of the grains you have, this will probably take about 15-20 minutes, but check your package directions and obviously, start it earlier or later so everything will be done at the same time, or guess. do not burn it by letting the pan get too hot/dry, and when it doubt, overcook it. undercooked quinoa is what I think gives it a bad reputation)

once it is boiled and salted, dump in the quinoa, stir, add some herbs if you have frozen ones, if you will be adding in fresh, wait until the end), and lower the heat. cover and simmer until it is done. it is done when the little outer rings are falling off but the grains are separate yet not crunchy or toothy at all. to finish, I like to drizzle in a little tasty olive oil (a smidge) and sometimes some lemon. But this is superversatile.

back to the kale and beans (which you’ll do while the quinoa cooks, right?):
wash your kale very well, as it can be sandy/covered in dirt. This isn’t bad for you, but it is unpalatable in terms of texture. I do this by rinsing it well in the sink with cold water, then soaking it for a few minutes in a large bowl of cold water, then drying in the salad spinner. no spinner? roll in a clean towel (no fabric softener!)

I do cut away the biggest/thickest parts of the stems. You can save them for another purpose or compost in the yard. Just toss in freezer and they can be used for vegetable stock. Just unfold a leaf, and at the point where the stem becomes thicker than a drinking straw, stab it and incise it away but running a knife along either side. or fold them in half and cut away like a paper doll. you get it.

then chop it into some biggish pieces that are similar in size - like 2x2ish inches.

drop the kale into the shallots and garlic. stir a bit, cover, and then walk away. if your pot seems to be getting too hot, turn it down. resist the urge to stir too much. this is for lazy people.

I actually kinda sear the kale just a teensy bit, uncovered, because I like the flavor. this is not necessary. Then just wilt it, stirring every minute or so until it looks like frozen spinach. Then turn the pot to low and let it cook, covered, stirring occasionally only.

meanwhile: check the quinoa. stir if needed, taste it, and season.
I sometimes add a few tablespoons of tomato paste or pureed mushrooms for added oomph. olives are good too. so are olives and raisins, pine nuts, you get the idea. I also often toss in dried cranberries and raw smashed almonds.

moving on:
open the can of beans. dump the beans out into a strainer or colander, and rinse them VERY well.
recycle the can.

dump the beans into the kale.
stir the whole mess together and get it all piping blazing hot.

by now your quinoa is probably just about done. there should be no excess water but I like it moist. this isn’t like bulgur, more like rice, ok? more on finishing quinoa (oil, lemon, fresh herbs) is above. this is off the top of my head, ok. I am not a cookbook author. I do what I can.

to finish and serve: scoop the quinoa out using a measuring cup or very small bowl or a ramekin. press it in there with a spoon, smooth out the top. then invert it onto your serving dish and smack it gently. viola - a lovely little puck of high protein whole grain goodness! this is easier with a plastic cup/object than a wholly rigid one.

to finish the kale ‘n beans: shake in a touch (maybe 1/4 tsp) of nutmeg, mace, ginger, or coriander, or whatever you like, or nothing. mix it in well.. turn off the heat. drizzle in some vinegar. taste it. if it seems bland, add a little more vinegar. if it is still bland, add a little salt and pepper. this is usually all it takes.

to serve: spoon the kale over and to the side of the quinoa and eat. I like this mix of flavors particularly with some grilled vegan sausage (italian style) but left it out to avoid the soy (mostly on principle of this post). homey, easy, healthful and good.

to add some color and more antioxidants, add a red vegetable, just dice it up and make a nifty pile somewhere pretty on the plate. or be fancy and puree/tamis it and decorate.

enjoy.
hate kale with mace and vinegar? e-mail me!

Beans, beans, the magical fruit...

or, WWFD #2!

sometimes you don't want soy soy soy everything, which I totally get. A vegetarian pal of mine doesn't eat soy at all, she believes it alters her menstrual cycle. My sister tries to limit the amount of soy products that her small sons eat (also out of concerns for the phytoestrogen effect of soy). I don't believe that any food, eaten in moderation, is likely to do that, however, it does make me consider how much of my protein I get from a single source (thus the whole moderation thing...). After all, in the non-animal protein world, soy is ubiquitous, easy to get, easy to prep given its zillion formats (tvp, soy powder, protein drinks, protein bars, edamame, most fakemeats) making it a habit that I didn't even realize the extent to which I had.

Similarly, I think that there are lots of well-meaning folks who are trying to source their protein from more non-animal places, and wind up malnourished - you know the types - "cheese and cracker" vegetarians and "veggie mush meals" vegans. Missing nutrients, missing variety, and no-one wants to come over for dinner (uh, like totally gross and boring! gag me with a spoon!) making them a very lonely and pasty-looking bunch indeed. When they try to do better, I suspect most people soy-addicts.

and so, with no further dilly dalliance, I will share:

WWFD#2: basil quinoa with braised kale and white beans. no soy, but plenty of protein, fiber, and most importantly, taste.
why? because we like you.

and because I think that beans, an ultra-unprocessed and simple, humble legume, don't get enough love. There is a lot of bean fear out there - they're hard to cook, they taste bad, they're mushy, they're contaminated, and make you toot...

none of which is true if you make them well.

the truth is that beans are a nutritional superstar - they're super cheap, they're portable, they're readily available in dry bulk, and they're full of protein and fiber. Dry or canned, they'll keep in your pantry until your Twinkie goes bad, helping to relieve the pressure of your having to shop or pre-consider your meal when you are stressed and work has left you lobotomized (just me? oh well, disregard that last bit...).

Beans are actually really versatile for cooking, and most have no sugar calories to write home about.

add in kale - a most misunderstood vegetable. Made well, it is not bitter, it is not gritty, and yet it is cheap (!!), delicious, and a good source of non-heme iron.

recipe to follow. this dinner took about 15 minutes to make, most of which was spent passively (stirring the kale, rarely. waiting for water to boil, etc...)

along with a confession: I added a vegetarian (mostly, but not entirely non-tofu) sausage to this when I ate it. some habits are hard to break.

(not) Fettucini, (totally) Tasty! (WWFD #1)

As a beginning of a new series, that I shall now title, uncreatively, What Was For Dinner (to be known, henceforth, for brevity, as WWFD), I'd like to start to address an annoying phenomenon in the anti-vegan/anti-vegetarian world:

I am so tired of other people claiming that it is too time consuming, requires too much forethought and preparation, or takes too much money to make a healthy vegetarian (or vegan - even more so!) meal in the evening.

If you understand some basics (just as with all cooking), an easy, healthy, uncomplicated, and FAST meal can (and if you try this recipe, will!) be yours.

Here's WWFD #1: low carb fettucini with seared tofu and spinach with a quick pan sauce of garlic, lemon, basil.

Pantry items:
Low-carb Fettucini (I used this since I had some really high protein low carb stuff on hand, the brand I have is not vegan, you use what you want)
salt (kosher) and pepper
dried lemon (no joke, try "real lemon" and "real lime" - delicious and extremely versatile) crystals.
olive oil

Freezer items:
prefrozen cubes of garlic and basil (three of each, I get the dorot brand at Trader Joe's)
firm tofu (I almost always freeze my tofu before using it, then defrost and press - gives a much drier, more easy to crisp, texture - but a block of firm tofu from the fridge would be perfectly fine here)
you could use frozen spinach (defrost in the microwave just to room temp, then press well) - I used fresh

Fresh items: (this is where most people feel fouled up since savvy shopping won't save you)
soy milk (unflavored, you could also use dairy milk)
spinach (you could use frozen, but i didn't)

easy:
heat about 2 tsp of olive oil in a large skillet.
meanwhile, heat some water (salted) in a pot for your pasta.
slice the tofu into large uniform bite-sized pieces.
and toss it into the skillet.
cook the pasta.
when you have about a minute left on the pasta, and you have been lightly turning the tofu here and there and now it is golden, add to the tofu the garlic and the basil and mush them around.
add the spinach. add about 2 cups - sounds like a lot but it'll wilt into nearly nothing, agitate gently.
to finish - drain the pasta, save some of the water.
toss it into the skillet with the tofu etc.
finish with a splash of soy milk, stir it all up, and let thicken.
finish with salt, black pepper, and lemon granules to taste.

viola! it's WWFD.

I served this with roasted cauliflower. Red peppers would have been better.
if you try this one, let me know! Made with Carb-o-nada pasta (from the Al Dente company) to serve 4 each serving would have about 200 calories, and 18 grams of protein. this takes under ten minutes to prepare. The tofu I had on hand was .99 a pound at Costco, and including the fancy pasta (4.99 a bag, I used half a bag) and spinach (3 bucks for a big thing of it, I used less than 1/4) and the random ingredients, still cheap no matter how you crunch it.