Vegan! Seitan! Donair! Oh, My!

So, if you get bold enough and want to play in the kitchen and impress friends and be amazing try this…

If you want a quick fix but the sound of this has your tummy growling, check out The Wooden Monkey in Halifax or Dartmouth. http://www.thewoodenmonkey.ca¬†They make a great vegan donair, pair it with an Organic Green Man beer, thank me or let me know and I’ll meet you there! Wooden Monkey has other vegetarian options, as well as local and organic ingredients… annnd the staff is incredible and friendly and I like them.

If you want to play restaurant and make your own, here you go:

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Basically the same ingredients and directions as the seitan recipe already posted but this recipe is based around the ingredients in donair meat.

Ingredients

Dry
2 cups vital wheat gluten
1/2 cup nutritional yeast
2 tbsp flour
1 tsp salt
1/2 tsp ground pepper
1 tsp ground oregano
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp italian seasoning
1/4 tsp cayenne pepper

Wet
1 cup soy milk
1/2 cup Bragg Liquid Aminos
1Tbsp olive oil
1 tbsp lemon zest
2 garlic cloves ( minced or ground in a grinder)

Stock Ingredients

10 cups water
2 cups veggie stock ( I prefer low sodium)
1/3 cup soy sauce or liquid aminos
2 tbsp apple cider vinegar
1/3 cup molasses
1 1/2 tsp onion powder
1/2 tsp garlic powder
dash of cayenne pepper

Toppings and bread
Tomatos, chopped
Red or white onion, chopped
Pita bread

Directions

In a large bowl combine dry ingredients. In a smaller bowl combine wet ingredients. Combine dry and wet, mix thoroughly. Knead on clean/dry counter top until elastic and let stand for 30 minutes.

Combine all stock ingredients in a large stock pot.Once 30 mins is up, roll dough into 4 equal pieces. I leave the donair meat larger when cooking because once cooked, you will shave with a sharp knife into desired morsels.

Place pieces in stock and bring to a boil. Then bring down heat and partly cover, simmering for about 45 mins

Remove from stock and let cool. Shave down seitan into thin slices, varying in size.

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Will stay about 10 days in fridge, store in broth. Can also be kept frozen, wrap well and in a sealed container or bag until desired use. Stock can be used as broth to make a wicked gravy! The flavour is incredible!

Donair Assembly

Cut slit in pita and lightly brush with oil on the inside. Add in donair meat and bake on baking sheet at 275 degrees until heated, maybe 10mins. Remove from oven and add toppings and drizzle with Vegan Donair Sauce.

Vegan Donair Sauce

1 cup water
4Tbsp coconut oil
2-3Tbsp cane sugar
2-3 Tbsp apple cider vinegar
2 tsp garlic powder

Blend water and coconut oil in blender or with electric mixer of sorts, add sugar, vinegar and garlic powder. Test to taste, adding more vinegar or sugar until it tastes like real donair sauce. Should come really close ūüôā I have adjusted the portions here because I made way too much so hopefully this works out. Play with it if need be. If you aren’t vegan, search online for a donair sauce recipe. It’s pretty easy.

Enjoy!

 

L,
Mal

Seitan recipe!

So… As a vegetarian living in a smaller city it can be hard to find readily available meat substitutes for purchase, that aren’t made from soy. I’m not against soy but I attempt to limit my intake and not live strictly off tofu and other vegan products using soy. (If you are curious as to why, maybe I’ll save pros and cons of soy products for another post)

Today, Happy Seitan Day!

Seitan is high in protein. When cooked the texture works very well as a mock meat and can be used in many different dishes that originally call for meat.

Here is a recipe for seitan. This recipe smashed¬†with taste and can be eaten as is without any necessary marinade or further flavouring. This is good for stir-frys, breading and frying as “fried chicken”, in noodle dishes, Asian dishes or thrown in anything you make. It easily has protein and flavouring, taking a simple meal to the next level. (My next post will be for a seitan with a simpler flavouring, I used for donairs.)

Ingredients

Dry
2 cups vital wheat gluten
1/2 cup nutritional yeast
2 tbsp flour
1tsp cumin
1/2 tsp ground pepper

Wet
1 cup soy milk
1/2 cup Braggs Liquid Aminos*
1 Tbsp tomato paste
1 Tbsp olive oil
1 Tbsp lemon zest
3 garlic cloves ( minced or grinded)
1/3 cup chopped parsley
1tbsp fresh thyme

*http://bragg.com/products/la.html, can be purchased in most grocery stores in the natural or health food section and specialty/organic grocers.

Stock Ingredients

10 cups water
2 cups veggie stock ( I prefer low sodium)
1/3 cup soy sauce or liquid aminos
2 tbsp apple cider vinegar
1/3 cup molasses
1 1/2 tsp onion powder
1/2 tsp garlic powder
1 tsp sage
Dash of cayenne
Handful parsley

Directions

In a large bowl combine dry ingredients. In a smaller bowl combine wet ingredients and herbs. Combine dry and wet, mix thoroughly. Knead on clean/dry counter top until elastic and let stand for 30 minutes.

Combine all stock ingredients in a large stock pot.

Once 30 mins is up, roll dough into a log and cut into pieces. Seitan will puff up and grow when cooking so smaller is ok but not so small that the pieces will fall apart (See photo)

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Place pieces in stock and bring to a boil. Then bring down heat and partly cover, simmering for about 45 mins.

Remove from stock and let cool. Will stay about 10 days in fridge, store in broth. Can also be kept frozen, wrapped well and in a sealed container or bag until desired use. Stock can be used as broth to make a wicked gravy! The flavour is incredible!

If using some to cook for a meal directly after braising, you can fry or bake with oil, salt and pepper or just continue on with whatever recipe to having substituting this for the meat.

“Fried Chicken”

Arrange 3 small bowls

1) flour
2) 1cup soy/almond milk & 1tbsp apple cider vinegar
3) panko crumbs

Cut Seitan in desired sized pieces. Roll in flour, then milk mixture, then panko. Fry in deep set pan with olive oil or coconut oil! Use some stock and corn starch and make a gravy. I served this “fried chicken” and gravy with potatoes and my stepdad thought I was eating meat again ūüėČ

L,
Mal
xo

 

How much protein do we need daily?

So…how do vegetarians get protein? They can’t possibly be getting the sufficient amount of proteins their body needs without eating meat or animal by-products .

Hold up. (ha)

Have you been told this before, as a vegetarian? Or have you questioned this when considering becoming a vegetarian yourself?

I did too, before I was (a vegetarian) and have tried to explain when asked about it since.

I am a person who’s weight mimics a yoyo’s ups and downs and being a vegetarian takes work but not as much as you would think. I loose weight really quickly if I am not eating properly, I can also gain weight quickly if I am not eating properly…but weight aside I just want to eat healthy, feel healthy and have my physical body reflect that.

A few years ago after moving home from away, I had lost a lot of weight. I hate the word skinny but man, I was skinny. I felt pretty gross and knew I wanted/needed to change that. I had been living with my partner and his family, I wasn’t cooking as much for us as I normally did so our vegetarian meals were meals cutting out the meat and not always substituting it with other whole proteins. My partner and I split up and I decided to move back home, the stress kicked my ass hard and overall I was lacking a noticeable 20lbs or more. Maybe that’s a lot to some, maybe it’s a little to others point here is the weight loss didn’t come from an intentional diet and was more an unintentional lack of nutrition.

When I returned home I went to see a nutritional counsellor. I knew I could pack on the pounds quickly if I started eating meat again, whether it be by drive thru meal deals or home cooked meals. That would be an easy way but it was important to me to become healthy again and I to do so while remaining a vegetarian. So I decided to seek help from a holistic nutritionist, some one who knew how to do it the right way.

I learned so much at my consultation. She did a meridian test which calculated readings on how my organs were functioning, as well as my levels/balances and imbalances of vitamins, minerals, proteins, etc. It was really informative and really made continuing to be a vegetarian so much easier. I just understood what I was in need of and how to remained balanced. It was kind of mind blowing and super cool!!

So… how much protein do we need?

There is a simple calculation that can tell you how many grams of proteins you need per day for your body weight.

I was looking to gain weight so I took my ideal weight and used that number, then based my meals accordingly. Please take into consideration I was also being active and starting a workout routine, so I wasn’t just overloading on protein. That extra protein was used in conjunction with a healthy lifestyle.

Here’s how it works:

0.8 grams of protein for every 2.2lbs= daily intake of protein

Example

You weigh 130lbs

130/ 2.2= 59.09 x 0.8= 47grams/day

 

Once you started paying attention to that, it’s so easy! There is a lot of protein in healthy foods. My aunt showed me a protein cookie bar today that was made locally with only 130 calories and it had 21g in it!! In a cookie!

So…who needs meat!!¬†

Let’s eat protein cookies FOREVER!!

Welllll….maybe not.

Try and eat “complete proteins” to get your proteins. You get complete proteins from:

  • animal foods
  • soy
  • hemp
  • quinoa
  • chia

Other ways to make whole proteins is by combining:

  • grains + nuts/seeds
  • grains + beans/lentils

Grains are rice, corn, oats, wheat, barley, rye, spelt and kamut

Start looking at nutritional information charts on your food, you’d be surprised how easily it adds up. Once you are aware of what you are eating you can plan meals to ensure you are getting the nutrients you need and you won’t have to worry about being out and about not having vegetarian options.

If you are interested in going to see a nutritional consultant look to a holistic clinic or wellness centre. I highly recommend meridian testing, it’s extremely information and also can help diagnose a lot of health problems and concerns that are sometimes hard to diagnose other wise. There is so much to learn about our bodies and how to care from them, it’s worth seeking the information from professionals…for now I hope the above protein calculator helps you as much as it did me!

I saw Penny Ormsbee! Here:
Ocean Heart Wellness Centre
5880 Spring Garden Road, Suite 303
Halifax, NS  B3H 1Y1 (Canada)
Appointments:  (902) 431-2326
oceanheartwellness@gmail.com
http://www.oceanheartwellness.com

Thanks! If you have any questions about the above please don’t hesitate to ask.

Take care of yourself.

L,
Mal
xo

Vegan Banana Bread

So… ¬†I dare you to make this and try and have it last more than 3 days. Dare you.

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Ingredients

  • 2 cups all-purpose flour
  • 3/4 cups cane sugar (or white granulated)
  • 1/2 cups brown sugar
  • 3/4tsp baking soda
  • 3/4tsp salt
  • 3/4tsp cinnamon
  • 1/2cup almond, soy, rice (dairy free) milk of choice
  • 1Tbsp apple cider vinegar
  • 2 cups mashed banana
  • 1/4cup olive or coconut oil (if using coconut warm on low to melt oil before mixing)
  • 2Tbsp maple syrup
  • 1tsp vanilla extract
  • Walnuts and vegan chocolate chips optional

Preparation

Preheat oven 350 degrees. Lightly oil a bread ¬†pan, 9″ x 5″

In small bowl mix milk with vinegar and set aside to curdle. This is a common mixture to replace buttermilk.

In medium/large bowl mixture dry ingredients. In another medium bowl mix wet ingredients. Once well combined add in dry and mix until blended. Add in walnuts and/or chocolate chips if desired. Pour into a lighting oil bread pan and bake for about an hour or until tested to show a clean toothpick.

Yum!

L,
Mal

Time for Brunch!!

So, this was an accident. A glorious accident of wonderful tastes in my mouth.

Today’s Brunch Special

Asparagus topped with poached free range egg
Roasted Golden Beets
over
a bed of watercress and steamed 
spinach 

ohlala…ok, go!

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Ingredients – I’m sorry for the measurements below, like I said this was an accident. I’ll make the below for (2?) people

  • 5 stems of asparagus/ per person- trimmed
  • 2 handfuls of watercress- washed and rinsed
  • 2 handfuls of baby spinach- washed and rinsed
  • 6 small golden beets ( slice after roasting)
  • eggs

Dressing:

  • 2Tbsp olive oil
  • ¬ľcup white miso
  • 2Tbsp rice vinegar

Rub beets with oil and place on large piece of foil, season with salt and pepper. Fold over foil, creating a little package around them. Roast at¬†400¬į for about 40mins or until tender went poked with fork. Be sure to put on a¬†baking sheet in case any oil drips. During the last 10-15 minutes, roast your asparagus in the same type foil pocket as the beets.

Meanwhile whisk together your dressing. Set aside

Remove beets and asparagus from oven, let beets cool in fridge then peel and cut into ¬Ĺ‚ÄĚ slices.

Meanwhile:

In a medium pot, boil water. Crack eggs into boiling water to poach.

While beets are cooling, steam your spinach for no more than 5 minutes. Then drain and place and a cold water bath until chilled and then drain.

To assemble plate:

Place a handful of watercress on plate, topped with spinach, arranged beets over bed of greens. Drizzle dressing and sprinkle with sesame seeds. Place asparagus beside salad topped with egg and seasoned with salt and pepper.

 

L,

MalG

ps. I’m tired and did so many recipe posts up tonight. I hope this made sense and you have the best brunch ever!

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Jackfruit, Mushroom, Miso soup!

So, what’s a jackfruit? Learn here:http://wp.me/p2BqDp-58

Recipe- Jackfruit, Mushroom, Miso Soup

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(I garnished mine for this photo with avocado, just cause I wanted to impress. Tasted good too)

Ingredients:

  • 1 med onion, chopped
  • 2 celery stalks, sliced
  • 2cups cremini mushrooms, washed and sliced
  • 3Tbsp. olive oil
  • 3¬†Tbsp. miso (fermented soybean paste)
  • 2 cans Young Green Jackfruit ( washed, rinsed and pulled. Discard stem edge and seeds)
  • 4¬†heads baby bok choy, trimmed and cut into bite-size pieces
  • 6¬†cups veggie broth

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(pulled Young Green Jackfruit)
 
 
Directions:
 
Add oil to a large pot on med/high heat. Once heated add onion, mushrooms, and celery. Season with salt. Meanwhile, whisk broth and miso together. Once onion begins to brown and mushrooms have softened (approx. 8 mins) add broth/miso mixture and bring to a boil. Reduce heat, add jackfruit and simmer for 20 minutes. In the last 5 minutes add bok choy and cook only until the bok chou begins to wilt.
 
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Yum!

L,

MalG

annnnnd Chipotle Lime Jackfruit Tacos! What?!

So, I’ll be honest. When I made this meal I was cooking for company. People who eat meat and fish. I myself don’t eat other animals but do eat fish…

The below photo features the Maple Chipotle Jackfruit Taco filling on the left but…. the bowl on the right is actually fish. So if you are a pescatarian (which means someone who eats seafood but not the flesh of other animals) then great. If you do not eat fish don’t hate me and use this marinade on your jackfruit or any other substitute.

What is Jackfruit? Learn here: http://wp.me/p2BqDp-58
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Recipe- Chipotle Lime Jackfruit Tacos

You will need 6 small corn tortillas- recipe makes 6

 Taco Filling Marinade- Mix below ingredients and marinade for at least 1hr

  • 1 can Young Green Jackfruit (rinsed, drained and pulled apart. Trim and discard stem edge and seeds)
  • 1/4cup olive oil
  • 2Tbsp Rice Vinegar
  • 2Tbsp Lime juice
  • 2Tbsp Honey
  • 1tsp cumin
  • 1/2tsp crushed cayenne pepper
  • 2 cloves grinded or pressed garlic
  • salt and pepper

Taco Dressings- prep and set below ingredients aside until ready to assemble tacos

  • 1cup diced tomatoes
  • 1cup cilantro
  • 1cup chopped white onion
  • 1 sliced avocado
  • whatever else you want to throw on
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Taco Sauce- Mix below ingredients together and chill until served

  • 1cup sour cream or vegan sour cream
  • 1Tbsp chipotle hot sauce (adjust for desired heat)
  • 1/2Tbsp lime juice
  • 1tsp cumin
  • salt and pepper to taste

Arrange a spread and go nuts

L,
MalG

Maple Chipotle JackFruit Tacos!

So,¬†I’m also a mind reader… and right now you are thinking “What the clam is a Jackfruit?”

Learn here: http://wp.me/p2BqDp-58

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RecipeMaple Chipotle Jackfruit Tacos

You’ll need 6 small Corn Tortillas – recipe makes 6

Taco Filling- Mix Jackfruit and your sauce together in small bowl until covered and warm in skillet on medium heat until heated through

  • 1 can Young Green Jackfruit (rinsed, drained and pulled apart. Trim and discard of stem edge and seeds)
  • 3Tbsp Maple Chipotle bbq sauce (you can look in your grocery store for a pre made sauce of your choice. I use Stonewall Kitchen’s version, available at Pete’s Frootique)

or

  • Chipotle Hot Sauce (usually with mexican hot sauces)
  • Your choice of bbq sauce (maple if available)
  • Maple syrup (if not in sauce above)
    (all of the above equaling 3Tbsps in total, find a ratio that works for you)
  • 1 clove pressed garlic

Taco Dressings- prep and set below ingredients aside until ready to assemble tacos

  • 1cup diced tomatoes
  • 1cup cilantro
  • 1cup chopped white onion
  • 1 sliced avocado
  • whatever else you want to throw on
  • IMG_0866

 

 

 

 

 

Taco Sauce- Mix below ingredients together and chill until served

  • 1cup sour cream or vegan sour cream
  • 1Tbsp chipotle hot sauce (adjust for desired heat)
  • 1/2Tbsp lime juice
  • 1tsp cumin
  • salt and pepper to taste

 

Arrange a spread and go nuts

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What the clam is Jackfruit?

Oh my friends…you have no friggin’ clue what you are missing out on!

A Jackfruit is:
1.Wonderful
2.Is a source of dietary fiber and protein
3.The jackfruit tree is widely cultivated and popular food item in tropical regions of India, Bangladesh, Nepal, sri Lanka, Cambodia, Vietnam, Thailand, Malaysia, Indonesia and the Philippines. Read more about it on the internets!
4.You can buy it at Asia grocery markets. It’s about $1.80/can! It comes in a can, like this…(Halifriends- I get mine at the one on the Bedford Hwy)

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5. The texture is incredible and can be compared to pulled pork, shredded turkey or chicken. So think left over hot turkey sandwiches, pulled pork sliders, soups and as you’ll see below amazing tacos.

The shitty thing about a lot of vegetarian food is the texture can throw you off if you aren’t used to it. I’m not trying to trick you into thinking you are eating meat. It’s more about not having an unfamiliar texture take away from the potential of a great vegetarian meal.

I used to use jackfruit a lot when I was living in California. When I came back to Canada, before stumbling across the above can of Young Green Jackfruit (which was my desired kind) and I found¬†this one below and had hoped it was the same as the one I had been eating in CA. It was not…this one here is really sweet. Think of canned peaches, in syrup. This may be good in a vegan desert or something but I haven’t tried yet. For cooking meals, I’d stick to the above,¬†Young Green Jackfruit¬†because it doesn’t really have a taste and will take on the flavour of whatever you marinade it in. Much like tofu.

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