Sunday, November 14, 2021
Sunday, October 10, 2021
1 head of cauliflower split in florets
1 large or 2 smaller onions cut up fine
3-6 garlic cut up fine
1 cup water with Yondu, or Braggs Liquid aminos
1 tbsp turmeric
2 tbsp curry powder
1 serrano pepper cut up fine
2 jalapeño peppers cut up fine
1 bell pepper cut up in small chunks
======besan sauce1/4 cup chickpea flour (besan)
1 tbsp nutritional yeast
1/4 tbsp black salt (kala namak)
======faux parmesan1 cup cashews
1/2 cup nutritional yeast
1/2 tbp garlic powder
1/4 tsp black salt
optional spinach leaves
whole wheat, low fat burrito wrappers.
Steam the culiflower florets for 7 mins - al dente
Roast the onions dry for 5 mins
Stir-fry the onions for aonther while adding water, and adding in the cut-up peppers and garlic
mix-in the turmeric and the curry powder.
Mix the besan, nutritional yeast and black salt, and let it simmer on low flame for a while
gradually add 2 -3 more cups of water to get a sauce if desired consistency.
meanwhile run the ingredients for the faux parmesan through the blender, until it's a find powder.
add the parmesan to taste.
lay out a burrito wrapper, cut up a few spinach leaves, to lay down a center stripe
lay a bed of rice on top of the spinach, cut up some cauliflower and lay it in the rice.
poor some of the curry sauce over it to taste.
If desired you could add a few pickled jalapeños.
Roll-up and serve.
Thursday, September 30, 2021
We just had our monthly dinner with Fr. David. at Neerob Restaurant. Always on the 4th Tuesday at 9PM, after his Bible Class.
Here are some of the pics:
- 1 medium sized eggplant
- 1-2 onions cut-up fine
- several garlic cloves
- some peppers (any color), cut up in small chunks
- some fresh tomatoes, or, in my case used a 13.8 Oz package of Pomi Crushed Tomatoes.
- Italian spices
- a carrot shredded
- some black olives sliced.
- 1 cup of water with Yondu or Braggs Liquid Aminos
- roast the onions dry for 5 mins,
- begin adding in the water with yondu, the peppers, shredded carrot and garlic and stir fry for another 5 mins until the onions are caramelized.
- add in the tomatoes and the italian herbs, Let simmer for 15 mins.
- Cut up the eggplant in 1/2" slices
- Put them on a silicone sheet on a backing tray, cover with the tomato sauce
- Oven 350F, 25 mins.
if you want to make it "cheesy" you can make some vegan "parmesan"
1 cup raw cashews
1/2 cup nutritional yeast
1 tsp sea salt
1/2 tsp garlic powder
in the blender for a minute or two.
Sunday, September 19, 2021
I wrote this up before.
Today, I made it with 4 leaves nopales, and 1 jalapeño and 2 Serrano peppers, otherwise as before.
In other words, spicy. And nowadays I like to eat this type of stuff with tostadas
1 Red Onions
15 Oz can of diced Tomato
1/2 bunch Cilantro
2 tbsp (Mexican) Oregano
some daikon, cut up fine
2 Serrano peppers and/or 1 jalapeño,
3/2/1 dressing with lemon and lime
cubes of firm tofu
Note: hot and spicey!
You can tone it down by using 2 jalapeños and 1 serrano pepper.
Also, adding avocado, will make it milder.
==== En Español =========================================
4 hojas de cactus de buen tamaño, limpias.
1 cebolla roja
Lata de 15 onzas de tomate cortado en cubitos
1/2 manojo de cilantro
2 cucharadas de orégano (mexicano)
un poco de daikon, cortado bien
2 chiles serranos y / o 1 jalapeño,
3/2/1 aderezo con limón y lima
cubos de tofu firme
Nota: ¡caliente y picante!
Puedes atenuarlo usando 2 jalapeños y 1 chile serrano.
Además, agregar aguacate lo hará más suave.
Corte las hojas de cactus en tiras de 1 "y córtelas en trozos de 1/2".
Cocine en agua hirviendo con un poco de cebolla y ajo.
Corta la cebolla morada
Combinar con los tomates cortados en cubitos.
agrega el cilantro, orégano mexicano
agregue los rábanos cortados finos y / o el aguacate cortado en rodajas.
cortar los chiles (jalapeño, serrano, según sea el caso)
agregue el aderezo para ensaladas
mezclar y agregar los nopales cuando estén fríos.
Déjalo marinar en la nevera.
Tuesday, September 14, 2021
We have used Yondu in our cooking classes, and it is an amazing tastemaker in the kitchen.
The company is doing some online cooking classes, and they are worth attending, you will get ideas. You can register for the classes through Eventbrite here.
Having said that, like most food businesses, they are trying to leverage the "plant-based' trend only in the general sense, and they stick to a traditional nutritional model, which can be confusing, particularly when it comes to the usual misunderstanding that it is hard to get sufficient protein on a plant-based diet. With high school nutrition, people worry always about "but where do you get your protein?" which is not warranted, and seems to be a problem only because they do not know the actual protein content of foods (like even rice or potatoes at 10-11% of calories from protein are a perfectly balanced food). The corollary to that problem is also the overconsumption of protein in the standard diet, which turns out to be unhealthy in the first place. So, as long as you get your staples of rice, or potatoes, etc., you can build a meal around that. In short, if the general conversion from a "normal" recipe to a #WFPB recipe involves seeing to your staples, which need to be complex carbs (brown rice, potatoes, or whole grain pasta, etc.) and not refined foods. Aside from that, you typically make more veggies than "ordinary food." That can include both cooked and raw.
Accordingly, if I use a Yondu recipe here, I may post some comments or variations from time to time to illustrate how you can easily make proper Whole Foods, Plant-Based meals with Yondu. Used properly, Yondu allows you to create a lot of flavor without adding a lot of salt and that is really the crux of the whole thing. Their classes have given me some great ideas.
In my own cooking the easiest taste makers ("umami" is the word of the day for aromatic and flavorful taste) are:
- Braggs Liquid Aminos
- Panch Puran
- [optional] Roast Panch Puran for 5 mins at 350F
- Dry roast the chopped onions at 350F for 5 mins (optionally chopped chili or peppers can also be added at this stage.
- Continue another 5 mins at 350F, and gradually stir in a cup of water with 1 Tsp Yondu.
- Add in chopped garlic
That's a great start for many wonderful vegetable dishes. You can make spinach, Malabar spinach (in my Bangla neighborhood "Poi leaf"), Amaranth leaves (" shaag"), chard, any green leafies can be started this way. On the other hand, we also know that our taste buds do change on a plant-based diet, and I am often amazed how good something simple like steamed spinach can be.
Sunday, September 12, 2021
One thing is to know your peppers, and another thing is to know your eaters. Different people appreciate heat from peppers differently, and you want to be appropriate. I give the heat in SHU, Scoville Heat Units, and of course you have some control for you can always make any pepper milder by seeding them.
My repertoire of Peppers is based on what is prominently available in my neighborhood. And I will bring in some information from a site called Pepperscale.
- Bell Peppers - Capsicum Annuum. I just include them for good order. They do not pack any heat necessarily, but they come loaded with vitamins and flavor. Get all the colors, they all represent a different nutrient profile and variation is the name of the game.
- Jamaican Peppers - Capsicum Annuum (also).
- Poblano Peppers - slightly hot and aromatic, ca. 1,250 SHU.
- Chilaca Peppers - 1000 - 2,500 SHU - slightly hotter than Poblano. VEry flavorful.
- Jalapeño Peppers - 2,500 - 8,000 SHU median 5,250 SHU. Clearly hot, but aromatic. One of my favorites.
- Serrano Peppers - Median 16,500 SHU, ranging from 10,000 - 23,000 SHU. Like Jalapeño, but clearly hotter (3x).
Black Bean Salsa
- 1 lb of black beans, soaked and cooked, or 2 15 Oz canss (or 1 25 Oz can) of black beans.
- 1 can of corn
- 1 bunch of fresh cilantro, cut up fine.
- 3 stalks of celery, sliced thin
- 1 16 Oz jar of Green Salsa
- Juice of 3 limes
- The simple version is with 3 jalapeños, or 2 jalapeños and a serrano pepper, sliced thin,
but today, I made it with four peppers:
- 1 serrano pepper, sliced thin
- 1 jalapeño pepper, sliced thin
- 1 poblano pepper, sliced thin
- 1 chilaca pepper, sliced thin.
Salsa de Frijoles Negros
- 1 libra de frijoles negros, remojados y cocidos, o 2 latas de 15 oz (o 1 lata de 25 oz) de frijoles negros.
- 1 lata de 15 Oz de maíz
- 1 manojo de cilantro fresco, cortado fino.
- 3 tallos de apio, en rodajas finas
- 1 frasco de 16 oz de salsa verde
- Jugo de 3 limones
- La versión simple es con 3 jalapeños, o 2 jalapeños y un chile serrano, en rodajas finas,
- pero hoy lo hice con cuatro pimientos:
- 1 chile serrano, en rodajas finas
- 1 chile jalapeño, en rodajas finas
- 1 chile poblano, en rodajas finas
- 1 chile chilaca, en rodajas finas.
Monday, June 28, 2021
Pasta Bolognese has some nostalgic value for me. When I was in highschool, if I wanted to take my girlfriend out to dinner, it was spaghetti bolognese at a Rotterdam institution, a student café/restaurant, De Pijp (the Pipe). A small restaurant on a side street, that was for students, and you always needed to be introduced by one of the members, the general public was not welcome. It still exists today, and it claims to be the oldest restaurant in Rotterdam.
So when Dr. Anna Borek (@ScepticalDoctor on Twitter), posted this recipe, I had to make it... and of course you can vary this endlessly, but the core concepts are simple and powerful.
The recipe has been tested by a neighbor and myself, as well as by Fr. David at St. Helena's and Rosemarie Ortiz, the church secretary. Everybody liked it!
Tofu Bolognese Sauce
from Anna Borek, The Sceptical Doctor
2 blocks of firm tofu
1 cup of cut-up celery stalks
1 cup of cut-up red onions
1/2 cup of water
3 cloves of garlic (or more, depending on your religion)
1 cup of cut-up carrots
2 cups of sliced mushrooms
a pinch of salt (or, alternatively use water with 1 tsp yondu)
2x 15 Oz or 1 25 Oz can of tomatoes
2 heaped tbsp of tomato paste.
1 cup of wine
2.5 cups of cooked red lentils (1 cup dry)
1 bunch chopped spinach
3 tbsp of Italian seasoning
1 cup of water
vegan parmesan to taste
- cut up the tofu into small cubes, and bake until evenly browned.
- Precook the lentils - 3 mins of high pressure in the Instant Pot will do.
- stir fry the celery and red onions in water in the sauce pan
- add the garlic, diced carrots and cut-up mushrooms and lest it simmer for 10 minutes
- add tomatoes, tomato paste and wine, as well as lentils, spinach and italian seasoning, as well as the baked tofu
- simmer for 1-2 hours
for good measure, I am adding a recipe for vegan parmesan.
1 cup raw cashews
1/2 cup nutritional yeast
1 tsp sea salt
1/2 tsp garlic powder
In the blender until it is a fine powder.
I happily made the sauce with 1 bloc of Tofu and 4 cups of mushrooms (I used Baby Bella), because that is what I had around. I also threw in towards the end a box of grape tomatoes, careful not to cook them to the point of bursting. They enhance the fresh tomato taste. Or, you can use an extra package of diced or crushed tomatoes to enhance the tomato flavor and make the sauce a little thinner. Lastly you should always add a few scoops of the cooking water from your pasta to the sauce.
Note that in many pasta sauces, sugar is used to dampen the acidity, but in this sauce it is really the sweetness from the carrots which blends away the acidity, with an assist from the neutralizing flavor of the lentils.