Can you think of a food you love that you wish you could eat in endless portions without a care in the world? I'm sure we all can and may share one food that comes to our minds, noodles. Noodles of all varieties are just so good and satisfying but definitely cannot be eaten endlessly, well maybe until now. We've created for you this week an amazing recipe featuring an almost calorie free and never-ending noodle. But how is this even possible? Read on! So this seemingly impossible noodle became a reality because of a unique vegetable, the daikon radish (pictured above). The daikon radish is a root vegetable used widely in Asian cooking and also called the Japanese horseradish. Though popular in especially Southeast Asian cuisine, this vegetable is grown and available around the world. The daikon radish has a crunchy texture and more mild radish flavor compared to the commonly known red radish. It's high fiber and water content make it a very low calorie food with just 6 calories per ounce or about 50-60 calories per radish, though this can vary because daikon radishes can grow up to 20 inches long! For this recipe we chose large daikon radishes and used our spiralizer (featured in this recipe) to create insanely long, basically never-ending, low-calorie noodles. See, it is possible! Also a note that this recipe is completely raw so we used liquid aminos (basically a raw version of soy sauce) and made our own peanut butter from raw peanuts. Though if you aren't heart-set on making this a raw dish yourself, feel free to use standard soy sauce or tamari and natural, roasted peanut butter as substitutes to simplify (it's okay really!). Raw Peanut Pad Thai PREP TIME: 30 mins TOTAL TIME: 35 mins Servings: 6 Ingredients Noodle Bowl 3 large daikon radishes, ~10 cups of noodles once spiralized 2 medium zucchini, ~3.5 cups diced 2 small red peppers, ~1 cup diced 2 green onions, cut on the bias 1 medium carrot, ~1 cup julienned 1 medium mango, ~1 cup cubed 1 1/2 cups raw, shelled edamame 1/2 cup raw peanuts, chopped 1/4 cup cilantro, chopped 6 lime wedges to serve Marinade 1/8 cup fresh lime juice 1/4 cup liquid aminos 1 clove garlic, minced 1/8 tsp dehydrated red pepper flakes Dressing 1/3 cup raw peanut butter *If making your own you will need 1 cup of raw unsalted peanuts 1/4 cup reserved marinade Juice of 1 lime 1 Tbsp raw clover honey 1 Tbsp room temperature water 1 tsp liquid aminos 1/4 tsp dehydrated red pepper flakes Cut zucchini and bell pepper into small cubes and place in a bowl. Mix together marinade ingredients, pour over zucchini and pepper cubes, and allow to marinate for at least 15 minutes. Peel radishes then using a spiralizer with the thin noodle insert, process radishes into noodles and place in a very large mixing bowl. Peel carrot, thinly cut julienne style, and add to the bowl of noodles. Peel and cut mango into small cubes then add to the bowl of noodles along with the shelled edamame and green onion. Strain zucchini and peppers from marinade, add to the bowl of noodles, and set reserved liquid aside. Gently toss all ingredients together. If making your own raw peanut butter, in a high speed blender add 1 cup of raw unsalted peanuts and process on high for 5 minutes until a creamy butter is formed. To make the peanut dressing, combine 1/3 cup raw peanut butter, 1/4 cup reserved marinade, juice of 1 lime, 1 Tbsp honey, 1 Tbsp water, 1 tsp liquid aminos, and 1/4 tsp dehydrated red pepper flakes. Whisk to combine and set aside. Pour dressing over noodle bowl and gently toss to combine making sure to incorporate dressing all the way down to the bottom of the bowl. Add chopped raw peanuts and chopped cilantro to the top. Divide into 6 bowls and serve with a lime wedge and a pair of chop sticks. *If you do not plan to serve the whole salad at once, pour dressing over the portion you plan to eat and reserve remaining dressing in an air tight container for later use. The raw vegetables will keep in an air tight container for ~3-5 days in the refrigerator. This raw pad thai is going to blow your mind. The noodles are crunchy with a mild radish flavor and go on and on until you've had your noodle fill. The variety of raw veggies in different preparations keeps things interesting, and the salty, raw peanut sauce slathers everything in decadent goodness. We just love this recipe and hope we've made your endless noodle dreams come true.
Enjoy, Jess and Cecelia
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We got to wondering this past week why peas get such a bad reputation. Maybe it's because of their traditional presentation as overcooked, off-color mush next to a steak and potatoes dinner. Well not in this kitchen! We are elevating peas back to their rightful (and sexy) place in our diets with this week's recipe. We swear you'll never think of peas the same again. The first problem we've found with pea preparation is that they are often served cooked, when really we find them to shine when served raw. Now there are many varieties of peas but what we are referring to this week are "green peas" also known commonly as garden, English, or pod peas and not to be confused with snow peas or sugar snap peas which are served in the pod. Green peas should be removed from the pod, or shelled, and can be served raw or cooked though we much prefer raw. Peas are sweet and starchy and when raw have a nice firm texture similar to grapes. And though commonly thought of as a vegetable, peas are high in complex carbohydrate and nutritionally more similar to corn or potatoes. During the spring and early summer peas can be found raw in the pod or pre-shelled and are very easy to find frozen year round. When using frozen peas we suggest steaming until just thawed because once cooked they can start to become off color and mushy, which is fine if that's what you like but we prefer our peas on the sexy side. Yes, peas are sexy. Don't believe us? On to the recipe... Spring Pea and Fava Bean Salad PREP TIME: 45 mins + 8-12 hour soaking time TOTAL TIME: 50 mins + 8-12 hour soaking time Servings: 4 Ingredients Salad 1 cup green peas, shelled (fresh or frozen) 1/2 cup dry shelled fava beans (1 cup cooked) 1 Tbsp olive oil 1/8 tsp sea salt 1/8 tsp cracked black pepper 5 oz butter lettuce 1/2 cup bean/vegetable sprouts of choice 1/4 cup grated cotija cheese (or fresh grated parmesan) Dressing 1/2 cup whole milk plain kefir 2 tsp chopped parsley 1 tsp chopped dill 1 tsp lemon juice 1/4 tsp garlic powder 1/4 tsp sea salt Cracked black pepper to taste Begin by pre soaking dried shelled fava beans for at least 8 hours, or overnight, in room temperature water. Once the beans have soaked, drain and add beans to a large pot and cover with water. Bring water to a boil, reduce to a simmer, and slightly cover with a lid allowing a little air to escape. Continue to cook the beans until tender but not falling apart ~40-50 minutes. Carefully drain beans then add 1 Tbsp olive oil, 1/8 tsp sea salt, and 1/8 tsp cracked black pepper and set aside to come to room temperature. If using frozen peas, allow to thaw by letting them sit out while the fava beans are cooking, or lightly flash steam until soft in texture ~2 minutes in a basket steamer and allow to cool to room temperature. If using fresh peas make sure to rinse peas well then set aside. Meanwhile, to make the dressing combine kefir, chopped parsley, chopped dill, lemon juice, garlic powder, sea salt, and pepper. Mix dressing with a fork until fully combined. Wash and tear butter lettuce and divide among 4 plates. Wash and dry sprouts and add to each plate. Add cooled fava beans, peas, and cheese to each salad. Generously add dressing to the top of each salad. Serve and enjoy! Okay so you get it now? Peas are amazing! And they deserve a spot in our kitchens and diets. Not to mention this salad which is basically spring perfection with the fresh crunch from the butter lettuce and sprouts, satisfying starchiness from the peas and fava beans, and all topped with salty cheese and a too good to be true "ranch" style dressing. So join the pea revolution and spread the word starting with this recipe.
Stay sexy, Jess and Cecelia Mangia is an Italian word for eat which is just what you'll want to do with this recipe; invite over all your closest friends and family and have a huge vegan feast. Yes that's right, vegan! These stuffed shells are SO good and completely dairy free. How is that even possible? Read on to learn more about a vegan superfood, nutritional yeast, that makes this recipe possible. Nutritional yeast is a product you just have to have in your vegan/vegetarian pantry. Pictured above, you can see that nutritional yeast is crisp, light. golden flakes that have a cheese reminiscent flavor (well you can't see the flavor but will have to try it!). Nutritional yeast is made from a pure culture strain of Saccharomyces Cerevisiae grown on cane and/or beet molasses. This yeast is harvested, fermented, and then heated to a temperature high enough to pasteurize and make the yeast inactive which means nutritional yeast does not have the power to leaven foods such as bread and pastry. Nutritional yeast is utilized more for flavor and nutritional quality including it's unexpected protein content of four grams complete protein per tablespoon (wowza!) and as an excellent source of B vitamins including B12 which is rare to find in plant based foods. In terms of uses in the kitchen, nutritional yeast's cheesy flavor lends itself well to vegan recipes such as "cheese" popcorn, cashew based "cheese" sauce, and vegan tofu stuffed shells like we've made for you this week. Find it at specialty grocers and let's get started! Vegan Stuffed Shells PREP TIME: 35 mins TOTAL TIME: 1 hour Servings: 6 Ingredients Shells 1 large box of jumbo pasta shells (containing 30+ shells) 16 oz package organic firm or extra firm tofu, ~8 oz tofu once drained 16 oz organic raw spinach 3 Tbsp nutritional yeast 1 Tbsp lemon juice 3/4 tsp sea salt black pepper and crushed red pepper to taste Sauce 28 oz can organic crushed tomatoes 28 oz can organic chopped tomatoes 2 medium onions 2 large cloves garlic 1 Tbsp olive oil 1 Tbsp sugar 1 Tbsp + 1 tsp dried oregano 1 tsp sea salt 4-6 large basil leaves, chopped *reserve for when the shells come out of the oven Begin by cooking the pasta shells according to directions for al dente. Drain and set side. To make the sauce, dice both onions, finely chop garlic, and set both aside. In a large pan, warm olive oil over medium heat. Place onions in hot pan and sauté for 5-7 minutes until lightly golden and fragrant. Add chopped garlic and cook for an additional 2 minutes. Add crushed and chopped tomatoes (*do not drain the tomatoes), sugar, dried oregano, and salt to the pan. Turn the heat down to low and simmer the sauce for ~25 minutes stirring occasionally. While the sauce is simmering, start the filling. Sauté spinach until wilted and then press through a sieve to remove excess liquid. Rough chop and set aside. Drain liquid from tofu container though note that it is ok if some liquid remains in the tofu as this will help give the texture of a "ricotta like cheese". In a large bowl, combine the tofu, nutritional yeast, lemon juice, salt, and pepper and mash with a fork until thoroughly combined. Make sure there are no large pieces of tofu in the mix, if there is keep mixing until the entire mixture has the appearance of ricotta cheese. Add chopped spinach and again stir to combine. In a large baking dish, add 2 cups of sauce to fully cover the bottom of the pan. Carefully fill each shell with ~3 Tbsp filling and place in prepared pan. Continue the process until all the filling is used. Cover shells with an additional 2 cups sauce, cover with tinfoil, and bake for 20 minutes. Once removed from oven, sprinkle shells with fresh chopped basil and serve warm. These stuffed shells store perfectly in the fridge up to 5 days and are great to pop back into a 350 degrees oven for 10 minutes for a quick mid-week meal. They also freeze well in an air tight container, just make sure to thaw in the fridge about 24 hours prior to reheating. By now we hope you're ready to eat! Because these stuffed shells are so rich and packed with flavor that you won't even miss the standard cheese variation. Even those persistent tofu dislikers (we all have those friends/family) may just change their minds with recipe. Or maybe they don't even have to know your little secret, we won't tell...
Mangia! Jess and Cecelia Okay, so picture a town with streets full of different varieties of tamale vendors....amazing right! So we had the bright idea of recreating that image right here in the TGBK kitchen. Being that we don't have a town full of people to feed, we decided on just two delicious varieties of tamales this time around. Also, as this is a plant and health based blog we of course used a few substitutes to make these tamales not only friendly to the taste buds but to our bodies as well. If you are new to tamale making then read (and look!) on, we have plenty of pictures and instructions to help you get started creating tamales in your own kitchen. Tamales are a traditional Mexican dish of a variety of fillings stuffed in a corn dough, or masa, and wrapped in corn husks. Traditionally, the fat source used in the masa is animal lard but we substituted with coconut oil with great success! We've given you one vegan and one vegetarian filling option but the possibilities are endless: consider any variety of beans, veggies, and cheese, meat options if you are a meat eater, or even sweet, dessert variations. Tamales are so delicious and very portable given their corn husk wrapping. Dried corn husks can be found at most grocery stores and definitely at ethnic and specialty grocers. Remember that they have to be pre-soaked before tamale making to become pliable. The masa flour for the corn dough is a specialty type of corn flour used for tamale making and can also be found at most grocers. So once you have your corn husks, masa, and filling ready (pictured above), you move on to the art of tamale making. As you can see (pictured below) the masa is pressed into the pre-soaked corn husks, layered with filling, wrapped, and then tied into a neat little package for steaming. They are easy to freeze and save for future meals and easy to pack and transport for on the go meals, what could be better? So now that you have the gist of the tamale process let's get to the recipe! Vegetarian Tamales PREP TIME: 45 mins TOTAL TIME: 1 hour Servings: 16-20 tamales Ingredients 24 corn husks Filling Option #1 16 oz fresh spinach, cooked and drained 4 oz feta cheese 1/4 tsp red pepper flakes Sprinkle of sea salt Filling Option #2: 1/2 sweet onion 8-10 mini bell peppers or 1 small- medium bell pepper 1/4 cup black beans 1 Tbsp olive oil 1 Tbsp taco seasoning 1/4 tsp sea salt Masa Dough 3 cups masa flour 1 1/2 tsp baking powder 1 1/2 tsp salt 1 tsp turmeric (optional, gives the dough a beautiful golden hue) 1 Tbsp powdered ancho chili pepper (optional for a slightly smokey flavor) 1 cup coconut oil, softened 1 cup room temperature water Fill a large bowl with water and soak about 24 corn husks making sure they are fully submerged. Allow to soak while you prepare the fillings. Reserve 4 soaked husks and tear into small strips to tie your tamale packages. To make filling option one, place spinach in a large pan over medium heat and saute until wilted. Press spinach through a mesh strainer to remove excess water then rough chop spinach and place in a bowl. Add feta cheese, red pepper flakes, and sea salt and stir to combine. To make filling option two, add olive oil to a medium pan over medium heat. Dice onion into small cubes and add to the hot pan. Cook the onion for 3-5 minutes until edges are golden brown. Dice the peppers to about the same size as the onion and rough chip the beans. Add peppers and beans to the pan along with taco seasoning and sea salt. Continue cooking until the onions have caramelized and the peppers and beans are softened. Remove from heat and set aside. To make the dough, combine masa flour, baking powder, salt, turmeric, and chili pepper in a large bowl. Add the softened coconut oil to the dry ingredients and slowly add the water, stirring gently until a soft dough is formed. Now it's time to assemble the tamales! Remove the corn husks from the water. Lay softened husks on a clean work space and evenly spread about 2 heaping tablespoons of dough in the center of the husks (view pictures above). Spread about 1 tablespoon of filling down the center of the dough then press the tamale together lengthwise. Wrap the corn husk around the dough and fold the ends in like a package. Carefully wrap a thin piece of husk around each end of the corn husk package and tie together. Continue this process until all the dough has been used. This recipe makes about 16-20 tamales depending on the size you make them. Place wrapped tamales in a steamer basket over boiling water, making sure to not overlap them for even steaming. Partially cover with a lid and steam for 15 minutes. Repeat process until all tamales have been steamed. Serve warm or keep in the fridge for 5 days. If you do not plan to eat your tamales within this time frame, feel free to freeze them. When heating frozen tamales keep in mind that they should first be thawed and then re-steamed for about 5-7 minutes. Serve with salsa (we whipped up a mango salsa) or hot sauce of your choice. Oh and share with friends, you'll have plenty! Mango Salsa PREP TIME: 10 mins TOTAL TIME: 12 mins Servings: ~ 2 cups Ingredients 2 ripe mangos 1/4 cup cilantro 1 inch jalapeño pepper Splash of fresh lime juice Sprinkle of sea salt Peel and chop the mangos into 1/4" cubes. Chop cilantro and dice jalapeño pepper then add to the chopped mango. Sprinkle with fresh lime juice and salt to taste. Just like that you have fresh, fruity, and spicy salsa! Serve over hot tamales or keep in an air tight container in the fridge for 5-7 days. So this is definitely just what we had pictured, tamales of all varieties just waiting to be shared. We hope that you enjoy the crumbly but rich, coconut oil based masa dough stuffed with your favorite variety of fillings. Just remember to discard (and not eat!) the corn husk packaging. Hopefully this instruction and recipe has given you the confidence to create your own tamale town!
Enjoy, Jess and Cecelia If you know us here at TGBK by now you'll know that we love any reason to celebrate if that celebrating means good food and drinks. And here in Chicago there is a lot of celebrating done this week for St. Patrick's Day. Historically, we haven't partaken in the food and drink festivities given that we are vegetarian (no corned beef) and shy away from food additives (no green beer for us), but this year was different. We decided to use the traditional foods and colors of the festivities as inspiration for a vegan, green dye free meal and the results were fabulous! Seriously a meal that we will be making again and again. We will get to the recipe after a little more about our star foods this week. The two foods we want to highlight this week are both fermented foods, surprise, surprise! And as you know from many other posts, fermented foods are just amazing. Some of the healthiest foods you can consume for your gut and body in general. The first fermented food (pictured above) is tempeh which is a cake made out of fermented soy beans. Tempeh originated in Indonesia and is a vegan, high protein food source. Because the whole soybean is utilized to make tempeh there is more protein, fiber, and micronutrients than standard tofu. The process of making tempeh is actually quite interesting. Whole soybeans are first soaked in water, de-hulled, and partially cooked to soften. The soft beans may then be mixed with whole grains and seeds such as brown rice and flax seed and a starter culture (spores of fungus). The mixture is then spread out into a thin layer to ferment at 86 degrees for 24-36 hours. Because tempeh is fermented, the carbohydrates that may cause abdominal bloating and gas are easier to digest, which means a happy and quiet gut! Tempeh has a chewy texture and a somewhat earthy taste. We love it soaked in a salty/sweet marinade and pan fried just like in this recipe. Sauerkraut (pictured below) is our other star fermented food this week. Traditional sauerkraut is thinly sliced green cabbage mixed with salt and left to ferment at room temperate for several days/weeks. Sauerkraut is naturally sour in taste from the lactic acid produced during the fermentation process. Lactic acid may sound scary but is basically a helpful bacteria that ferments the sugar in the cabbage creating the beloved sauerkraut. This form of fermentation is raw, which preserves AND increases the bio-availability of vitamins and minerals in the cabbage (so cool!) and creates live active cultures of probiotics, specifically lactobacilli, in the final sauerkraut. So hopefully these star foods now have you ready to make this fabulous recipe. Crunchy Sauerkraut PREP TIME: 10 mins TOTAL TIME: 10 mins (+ 7 days fermentation time) Servings: 1 quart (4 cups) Ingredients 5 lbs organic green cabbage (~1.5 cabbages) 3 Tbsp salt Remove the outer layer of the cabbages, reserving 3-4 full, large leaves and set aside. Thinly slice the cabbage and add to a bowl. Generously sprinkle 3 Tbsp salt over the sliced cabbage and lightly massage. Using a clean and sterile large crock or jar, gradually add the cabbage making sure to pack down for a tight "seal" to keep the kraut fresh. Continue this process until all the salted cabbage is in the crock. Make sure you leave at least a 4" space from the top of the crock and the cabbage. Place reserved full cabbage leaves over the top and layer each leaf making sure to press the edges tightly down to create a seal over your kraut, also to keep your kraut fresh. Place a fermentation weight or a clean jar filled with water over the top of the cabbage leaves and let sit at room temperature on the counter. Within the first 24 hours, press down with on the weight every 4-6 hours - you should begin to see a brine. This brine naturally forms as the salt helps to release water from the cabbage. Continue to press down on the weight daily and allow the natural process of fermentation to take over! We let ours ferment for 7 days, which gave the final product a salty and sour taste with the perfect crunch. Once complete plate about 1/2 cup cabbage for this dish. Salty-Sweet Tempeh PREP TIME: 35-60 mins (includes marinade time) TOTAL TIME: 40-65 mins Servings: 4 Ingredients 8 oz organic tempeh 3 Tbsp low sodium soy sauce 3 Tbsp pure maple syrup 1/2 tsp garlic powder 1/2 tsp onion powder 1/8 tsp black pepper powder In a shallow bowl combine the soy sauce, maple syrup, garlic, onion, and pepper powder and whisk with a fork until fully combined. Cut the block of tempeh in half then add to a zip lock bag with the marinade and allow the tempeh to sit and soak up the flavors for at least 30 minutes. Place tempeh in a pre-heated non-stick or oiled pan and sear both sides until caramelized (this takes about 3-4 minutes on each side). Carefully slice tempeh as thin as possible and fan 1/4 over each plated sauerkraut. Super Green Sauce PREP TIME: 5 mins TOTAL TIME: 10 mins Servings: 1 cup Ingredients 1/2 cup white vinegar 1/4 cup olive oil 1/4 cup chopped fresh parsley 1 small garlic clove, smashed 1 crushed bay leaf Salt and pepper to taste Add all ingredients to a small sauce pan. Turn heat on to a simmer and allow to cook for 5-10 minutes. Remove from the heat, add to a blender, and blend until smooth. Finish plates with a drizzle of super green sauce. So it's going to take a few bites to taste and appreciate all of the amazing flavors in this dish, and once you do it will rock your St. Paddy's day world. The sauerkraut is just the right amount of crunchy and sour, the tempeh has a sweet saltiness and incredible texture, and the green sauce is so vinegar forward but also rich that it just doesn't seem possible. But it is. And it's our gift to you this week. So enjoy with or without a green beer (we won't judge!) and let us know what you think. We can't wait to hear from you!
Have fun, Jess and Cecelia If you're new to pho (pronounced "fuh"), then the most important thing to know (other than the pronunciation!) is that it's all about the broth. And trust us, the ingredient list and time commitment to make this delicious broth is completely worth it. What more could you want on a cold weekend day then to have a pot of golden liquid simmering on the stove for hours perfuming your house and enticing your taste buds? Need some more convincing on this whole pho thing? Read on! Pho is a Vietnamese soup typically eaten as a breakfast meal. The term pho actually refers to the rice noodle ingredient and not the actual soup but the quality of a pho is judged by the taste of the broth. Hence, it's all about the broth! Now a traditional pho broth is made with beef and chicken through a long simmering process and the use of spices, though vegetarian versions of the broth have been developed to accommodate vegetarian and vegan lifestyles. But the trick with a vegetarian broth is finding a way to develop a rich, deep flavor that a meat based broth will easily provide. And we were up for the challenge! We found that a variety of root vegetables, charred onion and ginger, traditional spices, and a balance of salty, sweet and acidic ingredients helped to develop the flavor profile we were looking for. Though you have to taste it to believe, on to the recipe! Vegetarian Pho Bowl PREP TIME: 45 mins TOTAL TIME: 3 hours (includes 2 hours for broth to simmer) Servings: 4 bowls Ingredients Broth 1 large sweet onion, peeled and cut in half 3 inch piece of fresh ginger, peeled and cut in half 3 quarts water 2 leeks, chopped 2 cups peeled and chopped celery root (pictured above whole) 3 large carrots, peeled and chopped 1 cup mushroom stems 1 head of garlic, cut in half 2 stalks of lemon grass, cut in half lengthwise 2 tsp salt 1/4 cup coconut sugar 1 Tbsp star anise 1 Tbsp black peppercorn 1 cinnamon stick (~3" long) 1 tsp clove 1/4 cup soy sauce 1/8 tsp toasted sesame oil 1 Tbsp rice vinegar Bowl 1 cup bean sprouts 2-3 baby bok choy, chopped and steamed 4 radishes, thinly sliced 1 jalapeno, thinly sliced 2 green onions, thinly sliced 1/4 cup chopped cilantro 2 cups mushrooms (we used a combination of shiitake & nameko mushrooms - pictured above), chopped if large 4 oz organic sprouted tofu, cubed 4 oz dried rice noodles *Hot sauce if desired Peel onion and ginger and cut in half. Place under the broiler flame until they are scorched black in spots. Using a large pot combine the scorched onion and ginger with the leeks, celery root, carrots, mushroom stems, garlic, lemon grass, salt, and coconut sugar and bring to a boil. Meanwhile combine the star anise, black peppercorn, cinnamon stick, and clove in a small piece of cheesecloth and tie into a satchel. Add spice satchel to the pot, reduce heat, cover with a lid, and simmer for ~1 hour to start to develop the flavors. Taste broth for desired richness then add soy sauce, toasted sesame oil, and rice vinegar and continue simmering for another ~1 hour. While broth is simmer start preparing the bowl ingredients. Rinse bean sprouts well and set aside, Chop baby bok choy and lightly steam until wilted. Using a mandolin, carefully slice radishes and jalapeno as thin as possible, Chop green onions, mushrooms, and cilantro and cube tofu then set aside. Cook rice noodles according to package instructions. Once broth is done simmering, carefully strain solids away from the liquid. We suggest using a piece of cheese cloth over a strainer to keep small solids out of the broth. Return broth to the pot and add remaining ingredients, allow to warm over low-medium heat for ~5-10 minutes. Ladle into bowl bowls and enjoy! For extra heat garnish with your favorite hot sauce or green chili paste. Our lacto-fermented hot sauce recipe would be perfect with this pho, recipe here! *Note if you will not be serving all four bowls at once and want to save some for leftovers we suggest keeping bowl ingredients separate and ladling broth into bowls over prepared ingredients. Refrigerate bowl and broth ingredients separately in the fridge and reheat together in a small pot when desired. Totally worth it right? The flavor of this broth is so developed and deep with hints of sweetness, spice, and plenty of salt. It is the perfect compliment for any fresh vegetable ingredients that you like but we just love it with rich mushrooms and fresh bok choy and bean sprouts. Super fun and challenging to eat with chopsticks but don't forget the large spoon so that you can enjoy every last drop!
To the broth, Jess and Cecelia As you must know by now, we love to spend time experimenting in the kitchen. And this recipe is a little piece of perfection that came out of a day of experimentation. Not that dal (traditional Indian legume dish) is that surprisingly different, but what went into it that was exciting. This week we decided to make our own coconut milk to add richness to our dal; and believe us this was no easy feat but tons of fun! Read on to find out more about coconut and how you can bring some excitement to your kitchen. Pictured above is a lovely young coconut. A young coconut is picked earlier in the growing process and has not had the time to develop the traditional dark brown outer shell or tough meat inside, meaning it will be much easier to process in your kitchen! To open we suggest a sturdy cutting board and sharp knife to chip away at the pointed end (warning this can get messy!) until you've cracked into the hollow core. Make sure to drain the precious coconut water before you fully open the coconut to expose the soft flesh inside just perfect for making coconut milk. But why go through all this trouble you ask? Well...coconut is nutritionally an amazing food! Coconut meat is naturally high in saturated fat and, believe it or not, we are not telling you to stay away from the saturated fat found in coconut. The saturated fat from coconut is mostly medium-chain triglycerides (or MCT), a type of fat that is absorbed differently in the body than other fats we ingest. When you consume MCT, it is directly transported from your gut to your liver and used first as fuel versus being stored in fat tissues. Saturated fat also helps our bodies to better absorb fat soluble vitamins such as vitamins A, D, E, K. Finally, about half of the fatty acids found in coconut is lauric acid, known for its antiviral and antimicrobial benefits. As if this wasn't enough, the water found within the coconut is somewhat of a "super food". Coconut water is full of natural electrolytes, including potassium and salt, and contains a hint of simple carbohydrates (sugars) making it a perfect re-hydration beverage. So enough talking about coconut and let's get to making coconut milk and our delicious dal. Yellow Coconut Dal PREP TIME: 20 mins TOTAL TIME: 60-70 mins Servings: 8-10 Ingredients Lentils 2 cups dried white lentils 3 cups reduced sodium vegetable stock* 3 cups water 1 tsp turmeric Ingredients 1 medium yellow onion 1 Tbsp ghee 20 oz yellow tomatoes (~2 1/2 cups chopped) 20 oz bag raw spinach (2 1/2 cups) 1/2 Serrano chili pepper (chopped with seeds removed) 1 Tbsp fresh grated ginger 2 large garlic cloves, minced 2 tsp stone ground mustard or dried mustard seeds 1/2 tsp cumin powder 1/4 tsp sea salt, plus more to taste before serving 1 cup fresh, homemade coconut milk (made from one young coconut) 2 Tbsp fresh lemon juice Chopped cilantro 1/8 cup sesame seeds Thoroughly rise and drain lentils then place in a medium pan. Add 3 cups vegetable stock, 3 cups water, and turmeric to the pan and place on medium heat. Bring lentils to a boil, turn down heat to low, cover pan with a lid, and cook for ~40 minutes until tender then set aside. Meanwhile, in a separate pan add ghee and chopped onion and saute on medium heat until translucent with golden edges. Add chopped tomatoes, spinach, Serrano chili pepper, ginger, garlic, mustard, cumin, and sea salt to the pan with the onions and continue to cook until the tomatoes break down into a sauce, ~ 25 minutes. While the sauce is cooking, remove the water and flesh from the coconut (coconut opening instructions above!). Add 1/4 cup coconut water and all the flesh to a high speed blender. Blend on high until completely smooth. A standard young coconut will make about 1 cup of coconut milk. Add cooked lentils and coconut milk to the sauce pan and continue to cook for about 10 minutes to fully combine the flavors. Serve warm over cooked rice, quinoa, or grain of your choice. Top with a sprinkle of sea salt, squeeze of fresh lemon juice, chopped cilantro, and sesame seeds. Enjoy! This dal is just so warming in so many ways. It has a gentle spice from the turmeric and ginger, a rich creaminess from the homemade coconut milk, and is satisfyingly filling from the hearty lentils. Simply a perfect winter meal to brighten your spirits. We hope that you have some fun in your kitchen making this one and enjoy every last bite.
Have fun, Jess and Cecelia Well, it's that time of year friends - the dead of winter with no end in sight. And we have to admit that finding food inspiration can be pretty difficult when there are no foods in season. But that won't stop us! This dilemma calls for nothing other than a big pot of soup. The whole process of making and eating soup is completely warming inside and out and just what we all need on these cold January days. So first let's discuss vegetable broth and then get to this soul warming recipe. Vegetable broth has a complex vegetable flavor with an earthy robust aroma. Store bought vegetable broth is easy and convenient but guess what...homemade vegetable broth is too! When preparing a dish with vegetables, simply save the "scraps" such as peels, ends, and pieces (like the picture above). When you have accumulated a good amount (at least 2 cups), add the scraps to a medium pot, cover with water, add a sprinkle of sea salt, and bring the mixture to a boil. Cover with a lid and reduce to a simmer allowing the vegetables to slowly break down and develop a rich, complex flavor. We simmered ours for 2 hours. Strain vegetables in a colander while collecting the golden vegetable broth in a bowl. When making homemade vegetable broth the ratio of vegetables to liquid is not precise. Just remember to generously cover the vegetables with water. The broth can stored in an air-tight container in the fridge for 5-7 days. If you made a large batch and want to save some for another day, place in a freezer safe container and freeze for use on a later date. Vegetable scraps can also be saved in the freezer until you have accumulated enough to make broth. But remember, when you know you will be using your broth in a recipe, make sure to remove it from the freezer and place it in the fridge one day prior to thaw. Once you make your first batch of homemade vegetable broth, you will never go back to store bought! It's that easy and oh so delicious! Sweet Carrot Stew with Cumin and Cashew Cream PREP TIME: 30 mins TOTAL TIME: 1 hour 20 mins Servings: 4-6 Ingredients 1 small sweet onion 1 large shallot 1-2 Tbsp olive oil 3 garlic cloves 3 small sweet potatoes, about 3 cups diced 5-6 carrots, about 2 cups cut 3-4 ounces kale, about 3 cups chopped 1/2 cup raw cashews 2-3 cups low sodium vegetable broth (or homemade, orange/reddish hue preferred) 1 tsp ground cumin 1/4 tsp cayenne pepper sea salt, cracked black pepper and lemon juice to taste Start by soaking cashews in one cup water for the cashew cream. Cashews can soak in cold water overnight or boiling water for about 30 minutes. After soaking, strain water and add cashews to a high speed blender with enough fresh water to cover the cashews by one inch. Blend on high until creamy, adding more water as needed. For more on cashew cream see this post. Next, chop the onion and shallot. Heat olive oil on medium heat in a small pan and saute the onion and shallot with a pinch of salt, stirring frequently. Cook on medium-low heat until soft and lightly browned, about 20 minutes, then set aside. Meanwhile, scrub and peel sweet potatoes and chop into one inch cubes. Peel carrots and cut into circles. Peel garlic cloves and leave whole. In a large soup pot combine sweet potatoes, carrots, garlic cloves, enough water to just cover vegetables, cumin and 1/2 tsp salt. Simmer vegetables for about 10 minutes, until tender but not falling apart. Remove stems and chop kale. Once the carrots and sweet potatoes are tender add kale, cashew cream, caramelized onion and shallot, 2 cups vegetable broth and cayenne pepper to the soup pot. Simmer covered until all the vegetables are tender, about 20-30 minutes. Finish soup with 1-2 Tbsp fresh lemon juice, cracked back pepper, and more salt to taste. You can also add an additional 1/2-1 cup vegetable broth at this stage if you prefer a thinner soup. It may also need a bit more vegetable broth if reheated the next day. Also note that you may need to use more salt to season if using homemade vegetable broth. Are you warmed yet? This soup has a depth of flavor that only lovingly made, home cooked soup can have. The balance of sweetness from the potatoes and carrots, spice from the cumin and cayenne, and creaminess from the cashews will entice you to make this soup again and again all winter long. We just can't think of anything we would rather be eating right now.
Stay warm, Jess and Cecelia This Thanksgiving, TGBK would like to sincerely thank our amazing followers for all of your support and enthusiasm for our recipes. It truly has been an honor cooking for you over the last nine months. We've prepared a special holiday meal this week with three savory and satisfying veggie recipes. If this is your first "bird free" Thanksgiving we know that you won't be disappointed. With this combination of unique and seasonal foods and flavors we bet that you won't even miss the standard stuffing and gravy. Traditions aside, get your shopping list together, tie on your apron, and get creative with us in the kitchen this Thanksgiving! Braised White Beans and Leeks with Massaged Kale Adapted from The Sprouted Kitchen cookbook PREP TIME: 20 mins (+ 24 hour soaking time) TOTAL TIME: 2.5-3 hours (+ 24 hour soaking time) Servings: 6 Ingredients 1 pound dried white navy beans (*canned beans do not work for this recipe) 3 leeks 2 stalks celery 3 cloves garlic or 2 tsp chopped garlic 1 Tbsp grass fed ghee 4 cups unsalted vegetable stock 1/2-1 1/2 cups water 2 tsp dried thyme 2 Tbs herbs de Provence 1/2 tsp crushed red pepper flakes Sea salt and pepper to taste 1/2 cup grated Parmesan cheese 1/2 cup grated mozzarella 1 bunch of organic lacinato kale Sprinkle of sea salt Drizzle of olive oil In a large bowl soak beans in water for 24 hrs. Once beans are tender rinse and set aside. Preheat oven to 300°. Slice leeks down the middle and rinse thoroughly to remove any trapped dirt. Dice leeks into half circles and set aside. Rinse celery and roughly chop. Mince garlic and set aside. Place a large Dutch oven on the stove top and set to medium high heat. Add ghee, allow to fully melt, and add chopped leeks, celery, and garlic to the Dutch oven. Cook vegetables until soft, ~5 to 7 minutes. Add beans, vegetable stock, 1/2 cup water, herbs, pepper flakes, salt and pepper to the Dutch oven and bring to a boil. Take off the heat, cover with a lid or tin foil, and place in preheated oven. Cook beans for 2 1/2-3 hours or until beans are tender (not falling apart and mushy). About 1 hour into cooking, add 1/2-1 cup water as needed if beans appear dry. Once beans are tender and most of the liquid has evaporated, cover the top of beans with grated cheeses. Place under the broiler for 3 to 5 minutes until cheese is bubbly and golden brown. Wash and roughly chop kale making sure to remove middle rough stem. Sprinkle kale with sea salt and a drizzle of olive oil and lightly massage until kale has reduced in size by at least 1/3. Serve warm beans over a bed of messaged kale. Honey Sweetened Chia Seed Corn Muffins PREP TIME: 20 mins TOTAL TIME: 45 mins Servings: 12 muffins Ingredients 1 cup yellow organic cornmeal 1 cup whole wheat flour (spelt would also work) 1/4 cup honey 1 Tbsp baking powder 1/4 teaspoon salt 1 cup full fat canned coconut milk 1 Tbsp apple cider vinegar 2 Tbsp chia seed 3 Tbsp warm water 5 tablespoons unsalted butter, melted Preheat oven 350°. Line muffin tin with parchment liners or coat with a thin amount of coconut oil or butter to prevent the muffins from sticking. Sift corn meal, flour, baking powder, one tablespoon chia seed, and salt into a bowl and set aside. Shake coconut milk well prior to opening can to help disperse the fat. Measure out one cup coconut milk and add one tablespoon apple cider vinegar. Allow mixture to sit without stirring for 5-10 minutes. Whisk one tablespoon of the chia seed and three tablespoons warm water in a small bowl and let sit until mixture becomes thick and gelatinous. In a separate bowl melt the butter. Combine melted butter, chia seed and water mixture, and coconut milk. Add wet ingredients to dry and stir until fully combined, making sure to not over mix the batter. Evenly disperse mixture into 12 muffin tins. Bake in preheated oven for 20-25 mins or until toothpick come out clean and muffins are golden. Optional to add a small drizzle (~2 teaspoons total) of honey over the top of warm muffins. Serve warm or room temperature. Fennel and Apple Slaw PREP TIME: 10 mins TOTAL TIME: 15 mins Servings: 6 Ingredients Salad 2 medium honey crisp apples (sweet tango or pink lady apples would also work well) 1 medium fennel bulb 1 celery stalk 1 Tbsp chopped celery leaves 1 tsp chopped fennel leaves Dressing 2 Tbsp dark pure maple syrup 2 Tbsp raw apple cider vinegar 1 tsp fresh ginger juice (or minced fresh ginger) 1/8 tsp sea salt Remove the outer layer of the fennel and discard. To make the salad, thinly slice apple, celery, and inner fennel bulb on a mandolin or by using a sharp chefs knife and place in a large bowl. The key is to make uniform thin slices for the optimal texture. We preferred thin apple slices, diced celery and matchsticks of fennel but any thin shape will do. Chop fresh celery leaves and fennel leaves and add to bowl. In a separate small bowl, combine maple syrup, apple cider vinegar, ginger juice, and salt then stir until fully incorporated. Pour dressing over salad and place in the fridge to cool. *Optional to garnish plates with orange segments sprinkled with cinnamon for extra color and sweetness Such a beautiful and satisfying holiday feast! This bean dish is so savory that you won't even believe it's vegetarian, the cornbread so sweet and crumbly, and the apple and fennel slaw a perfect, fresh crunch to round out the meal. Enjoy with good company and a thankful spirit. Good, nourishing food is definitely something to be thankful for!
Happy Thanksgiving, Jess and Cecelia P.S. We will be taking a break from posting next week to spend time with friends and family. See you in December!
We don't know about you, but when creating this recipe we realized that there are very few (if any!) classic Halloween foods or meals. Of course there are plenty of favorite Halloween treats and sweets but what are people eating for dinner? Or is it just all dessert all day? We have so many questions and one great answer....this salad. It really is the first food we've ever had that gives us a Halloween feeling, and all holidays should have a classic meal right? And what's more is that this salad features a grain with a spooky name, freekah! Read on to find out what freekah is and why this salad is a must for dinner this Halloween.
Freekah, also known as roasted young green wheat, is freakin' amazing! Now you may be asking, how does this grain compare to standard wheat? Well freekah is harvested from a wheat plant when the grain is still young which means it retains more nutrients such as protein, vitamins, and minerals (yay!). With eight grams of plant protein, four grams of fiber, essential nutrients such as potassium, selenium, magnesium, and a little zinc and iron all packed into a 1/4 cup uncooked serving, this grain definitely needs a spot in your pantry! When cooking freekah it is best to use a ~2:1 ratio of liquid to grain. Uncracked freekah will take longer to cook (~50-55 minutes) versus cracked which takes ~20-25 minutes. This grain has a bite to it and even when fully cooked has a semi-hard chewy texture adding a unique element to your pantry. So it's about time you stock up on this amazing grain and start on this Halloween recipe before it's too late.
Freaky Freekah Halloween Salad
PREP TIME: 90 mins TOTAL TIME: 95 mins Servings: 4 large salads Ingredients Salad 1 cup dry Freekah 1/2 cup black lentils 1/2 small sugar pumpkin, reserve the seeds for roasting (~1/3 cup seeds) 1 medium purple carrot 1 small head Romanesco broccoli 5 Tbsp olive oil Sea salt Dressing 2 oz sweet soy sauce (or 4 Tbsp regular soy sauce with 4 tsp honey added) Juice of 1 lime 1-2 tsp sriracha hot sauce In a large pot combine 1 cup freekah and 2..5 cups water. Bring to a boil then reduce to a simmer and cover with a lid. Cook for 50-55 minutes or until freekah is slightly tender. Drain freekah then place in a bowl to cool. While the freekah is cooking begin the lentils. Rinse lentils until running water until water runs clear. Combine 1 cup rinsed lentils with 4 cups water in a pan over medium to high heat. Bring lentils to a boil, then reduce heat to a simmer, cover with a lid, and cook for 30 minutes. Once lentils are fully cooked, drain remaining water and set lentils aside. While the lentils are cooking, carefully take the skin off of the pumpkin and cut into 1"x1" cubes. *Note if you can find raw cubed pumpkin this would be a lot easier! Reserve the pumpkin seeds for roasting. Rinse the pumpkin seeds under running water until clean. Pat dry with a paper towel and add to a parchment lined baking sheet. Add 2 Tbsp olive oil and 1 tsp sea salt on seeds. Roast at 350° for 12-15 minutes or until crunchy. Drizzle pumpkin cubes with 2 Tbsp olive oil and sprinkle with sea salt. Roast on a parchment lined baking pan at 350° for 25-30 minutes or until soft. Remove from the oven and set aside. Using a mandolin or very sharp knife, slice the carrots paper thin into circular rounds then set aside. Chop broccoli into small florets and pan saute with 1 Tbsp olive oil and a sprinkle of sea salt for 5-7 minutes or until slightly soft with golden edges. Finally make the dressing by combining the juice of 1 lime, sweet soy sauce, and sriracha. Phew! You're still with us? Now it's time to assemble the salad! In a large spooky bowl, combine the freekah, lentils, pumpkin, pumpkin seeds, carrots, and broccoli. Pour dressing over the top of salad and fully mix to combine flavors. Enjoy warm or at room temperature.
The combination of flavors and textures in this salad is so good that it's well, spooky! A perfect addition to your Halloween this year as a filling and fall themed meal prior to hitting the streets (for trick or treating that is!).
Happy Halloween from TGBK, Jess and Cecelia |
AuthorsJess and Cecelia welcome you to our kitchen. We are fun-loving and passionate foodies working to make the world a healthier, happier place one plant based recipe at a time. Categories
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