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ForMarbaLou,Delta,Hazel,and,ofcourse,Phil
CopyrightPage
Dedication
Acknowledgments
Introduction
InthePantry
SipsandSmoothies
GoodMorning
SaladsandSandwiches
SoupKettle
OntheSide
CenterStage
FromtheBakery
YummiesandPortables
WheretoBuyThings
Cool,TrustworthyResources
VeganandGluten-freeProteinSources
NotefromPaulaMarieCoomer
Index
PraiseforPaulaMarieCoomer
AlsobyPaulaMarieCoomer
Nobook iswrittenwithout a considerable amount of help, but in this case,BlueMoonVeganneverwouldhavematerializedhaditnotbeenforKateBurkett,mybookmanageratBooktrope,whosesubtleinsistenceandbeliefinitsvaluefinallyconvincedmetotakeontheproject.Katehasbeenaphenomenalsupporterofmyfoodwriting,andIfeelveryluckytohaveherinmycorner.Justyesterdayafellowauthorremindedmethatduringaradiointerviewearlierthisyear,IhadswornthatIwouldnotwriteafollow-upcookbooktomyfoodmemoirBlueMoonVegetarian.Katesfaithinmyabilitiesleftmenochoicebut to take the leap.Shekeepsmaneuveringme to thenext level,andwhatwasonceaworkingrelationshipnowisfriendship.Inolongerresistherquietprodding.
Fromthebeginning,myhusbandPhilandIdoubted thatwecouldcomeupwithenoughrecipestofillanentirecookbook.WehavebeenlivingallthistimeconvincedthatBlueMoonVegetarianwasanaccidentandnotrepeatable.Fromallevidence,itappearswewerewrong.Justthismorninghecametomewithanideaforaricedishthatfeaturesgarlic scapes and dried cranberries steeped in vegetable stock. People for whom hautecuisineisnotinherentdontwakeupimaginingnewflavorintersectionsoruniquedishestocreate.
Asforme,Ikeepsaying,Imapoet.Imawriteroffiction.Imnotacook.
Yet here I am.A number of these recipeswere created byPhil, andmost of thebaked goods were contributed by Jan Calvert, owner of Bridge Baking Company, thewondrousgluten-freebakeryjustacrosstheriverfromusinLewiston,Idaho.Buttherestofthemaremine,soIguessIdohavetostandupandadmitthatIhavemyfairshareofabilityinthekitchen.Itsmyfeministnaturethatmakesmewanttofightit.Intheend,asIvestruggledtobringthisbooktogether,Iveunderstoodthatcreatingwithfoodistrulyan art and not necessarily in competition with my married-but-not-domestic image ofmyself. Phil still spends more time cooking than I do, but if I am going to be in thekitchen,Imuchprefertobeinventing.
And I do know where this ability comes from. I spent many hours as a childobserving and following around in the kitchens of their mountain homesteads my twograndmothers, both of whom could make magic arise from a collection of meageringredients.Theycarriedwater from thewell, cookedandbakedonwoodcook stoves,grew and harvested and canned and preserved almost everything that passed to theirmouths from the table. I remain humbled by the knowledge those two women carriedwithinthemselvesthewisdomofplants,thewaysofthenaturalworld,thebountythat
couldbebroughtforthfromwell-nurturedsoil.Mywishisthatbywritingthiscookbook,Ihavesomehowcastbackontotheworldtheirloveandnurturing,healingwomanspirits.Andthatbydoingso,Ihavelaidasimilarpathformyownthreegranddaughter-miracles.
Abookalsodoesnothappenwithoutthegiftofspace,andformethatcomesdowntoDawnAbbottandtheBlueLanternCoffeeHouse,alsoacrosstheriverinLewiston.Asany student of sociology knows, we humans require what is known as third spacearegularspotapartfromhomeandjobwherewecanrelax,beourselves,andengagewithothers.FormethatisDawnsplace.Shehasenduredmeforhoursandhoursanddaysanddays in her backroom as I hovered over the keyboard and sipped her fine espresso,listened and mourned with me when, on the day of my original deadline, the entiremanuscriptforthisbooksuddenlyandirretrievablyvanishedfrommyharddrive.Shehashostedmyreadingsandaseriesofcookingclasses;cajoledandadvised;andprovidedabeautiful,soothing,yetdynamicsettingfilledwithart,plantlife,andantiquesaperfectbackdropforherbakedgoodsmadewithorganicandlocalingredients,aswellasherveryfinefairtradecoffee.Sheisaforceofherown:thepersistenttrafficoverhertransomandthegrowingfamiliarityofthosefacesprovesthatsheisprovidingathirdspacetomany,indeed.
Imnotsurewhichcamefirst:mypanicoveragreeing todoa follow-up toBlueMoonVegetarian, ormy frantic recognition of the fact that I had no ideawhat recipeswouldgo inabreadsanddessertssection. Ivegottenbetteratgluten-freebaking,but Ifelt my best choice was to visit Jan Calvert, who owns our regions only gluten-freebakeryandwhoalsohadhostedaBlueMoonVegetarianevent.Blessherheart.Sheisnotvegan,butshehadstartedtoofferegg-freeanddairy-freeitemsonSaturdaysasaresultofcustomer requests. Without skipping a beat, she agreed to continue converting herbestsellersforinclusioninBlueMoonVegan.Heronlyquestionwas,Whatsmylimitonthenumberofrecipes?Forreaderswhohavetriedandfailedtobaketenderbreadsandpastriesusinggluten-freeingredients,youarehomefree.Jansmethodofweighingfloursinstead of measuring makes perfect sense to me and also explains why I used to getinconsistent results when baking with wheat flour. I have never been overly fond ofcinnamonrollsinfact,weeatveryfewsweetthingsatourhousebutwhenshesatmedowntotesthervegan,gluten-freeversion,Ialmostcried.It tastedthatwonderful.Softandfull-bodied,itdidnotleavemewithasugarbuzzortheall-bodywheat-sizzleIusedtogetaftereatingapastry.Inotherwords,Ifeltnourished.Byapastry!Duringthepastfewmonths, Janalsohasbecomeadear friend, andonce thisbookgoes to editing,wehaveacelebrationeveningplannedthatwebothfullyintendtokeep.IalsomustmentionMallory Fry andKaitlyn Bergman. These two very beautiful youngwomen design themost fabulous craft cocktails for one of our neighborhood gathering places, also usinglocalingredientsinseasonandorganically-grownwhenpossible.Iwillhaveapricetopaywhenmymotherreadsthis,sincesheraisedmeateetotaler,butIfelttheserecipesweretoo yummyeven as virgin drinksnot to include. They are flat medicinal and are
satisfyinginawaythatdoesnotinviteabuse.Asmallamountofalcoholnowandagainhashealthpayoffsintheformofthesocializationandrelaxationthatcomeswithenjoyingthem, not to mention benefits to the cardiovascular system, but I in no way advocatehabitualuse,andIbelieveweallneedtoverycarefulabouttheamountwedoconsume.
Once you open these pages and view the stunning food photography, you willunderstandwhyIfairlyswoonedthefirsttimeIsawtheresultsofthephotoshootforthebook.SuziHathawayoperatesasSuziHathawayPhotographyinMeridian, Idaho,andIknowherforherportraiture.Infact,shewasthephotographerformyandPhilswedding.Her eye for color and composition speaks for itself, but its the simple, elegantarrangements that takemy breath away.What she captures visually is the life of freshingredientsandthevigortheycontain,andherabilitytodosoamountstotheproductionofart.Shedidthisallwhilebeingnotonlythemotherofaseven-andfour-year-old,butalso five months pregnant and, on some daysrather ironically, we both thoughtincapacitatedbynausea.
Lastly,Iamsoinlovewithmypublisher,Booktrope.KenShearandKatherineFyeSears are trailblazers in the world of small presses, and their team of rowdiesJesseJamesFreeman,AndyRoberts,GregSimanson,KateBurkett,myeditorBethanyRoot,and dozens of designers, proofreaders, and marketing peopleare unparalleled in thepublishingindustry.Iamproudandhonoredtobeworkingwiththemonthisfourthbookandtobelookingdowntheroadatseveralmore.Ifallgoesright,nextyeartheywillbereleasingBlueMoonMedicineWoman, aswell asBlueMoonFolkways in theKitchen,booksIhopewillcaptureandpreservethemountainwisdomandtalentsofmymotherandgrandmothers.
INTRODUCTION
WhyVegan?
WhyGluten-Free?
ANoteaboutGluten-FreeBaking
WhatIfYouCanTolerateGluten?
OrganicFoodsandtheDirtyDozen
InflammationandDisease
WhataboutGMOs?
Thefact thatIamquitefortunate isnot lostonme.Ido,afterall, retain thesamebodyparts affordedme at birth (minus a pair of tonsils and a gall bladder). I am educated,reasonably sane, and ofmoderate but sufficientmeans at least tomake some decisionsabout myself and the way I live. Having been schooled as a nurse, I understand therelationshipbetween food, health, and longevity. I understand that it isup tome, that Ihave the freedomandduty tomakedecisions thatwillbenefitmeandhelpmeachievewhateveroptimumstateIamcapableofsothatImightservethoseIloveaswellasmyfellowhumans,evenifonlyinsomesmallway.
Noteveryoneissolucky.By2012figures,forty-ninemillionpeopleintheUnitedStates are at risk for going to sleep hungry tonight (seeCool, Trustworthy Resources).ThatisoneoutofeverysevenAmericans.Ifyousuggesttothesepeoplethattheyshouldembraceveganismor thatprocessedfood ismaking themsick, theywill likely laugh inyour face.Twenty-eightmillionwillwonder notwhether they should give up cream intheircoffee,butwhethertheywillhaveanythingtoeattomorrow.Nearlysixteenmillionchildrenagedeighteenyearsoryoungerwillspendyetanotherdaywithoutaccesstothenutrients necessary to maintain health. If not corrected, 100 percent of them willeventuallyneedmedicalattentionforconditionsstemmingfrominadequatenutrition.Forchildren under five, that also translates to undeveloped brains, mental and behavioralissues, and impaired immune systemsall of which one day will require infusions oftaxpayerdollars.
An additional 23.5millionworking class people live in food desertsurban andruralareaswherefastfoodrestaurantsandconveniencestoresaretheonlysourcesoffoodavailable,withnoproduce stores, nogroceries, nogrowersmarkets.Thesepeoplewillsufferadifferentbrandofhunger.Thehungerbestowedbyillusion,inthiscasebroughtaboutbyhigh-calorie,low-costfoodstuffsthatgeneratefullnesswithoutnutrients.Foolsgold.Thesepeopleareatveryhigh risk forobesity, earlyheartdisease,diabetes, andalaundry list of other conditions starting with anemia and eczema and ending withosteoporosisandcancers.
Forthoseofuswhoarefinanciallyabletomakechoicesaboutwhatweeat,itismyopinionthatwehaveanobligationtochooseresponsibly:toeatlowonthefoodchain,toavoidfoodsthatwouldmakeusill,andtoseekthegoodhealththatadietofwhole,freshfoods can provide. By extension, we can change the food situation in America bychallengingourpoliticalsystemtosupportoneofthemostbasicofhumanrightseasy,ready, and affordable access to quality, nutritious foods. As with all elemental human
necessities suchaswaterandenergy, Ibelievenooneshouldbeallowed tomakemorethanamodestlivingofftheproductionoffood.
WHYVEGAN?
MyhusbandPhiland Ichose togovegan in2012after twoyearsofvegetarianismandafterviewingafilmcalledForksoverKnives.(ReadourstoryinBlueMoonVegetarian:Reflections, Recipes, and Advice for a Plant-Based Diet, Booktrope, 2013.) Thisdocumentarymade famous an expansivedietary studyconducted inChina in the1980s(seeCool,TrustworthyResources).ManythousandsofChinesepeasantswereinterviewedand their blood analyzed in an effort to understand why, after the Western diet wasintroducedonthatcontinent,peoplebegantoexhibitthesamediseasestatesandcausesofdeathaswesternerscancer,diabetes,andheartdiseasewhentheypreviouslyhadbeennearlynon-existent.
Whatwasdiscoveredwasthatpeoplewhoateclosesttoaninety-fivepercentplant-baseddietinotherwords,thepoorestwhoreliedmostlyonwhattheygrewthemselveshadthelowestincidenceofdisease.Infact,theywereafflictedbyvirtuallynoneofthebigmonsters that regularlykillAmericans.Asa former registerednurse, Iknewof thisstudybuthadnotthoughtofitsincemyyearsasanundergraduatesciencemajor.ButPhilhadbeentakinganoralhypoglycemicforseveralyearstocontrolhisbloodsugar,andwewerelookingforanon-pharmaceuticalsolutionnotatreatment,butacure.
Onthespotwemadeadecisiontoexploretheveganlife,decidingfirsttogiveupdairyproducts.Seeminglyovernight,aratheramazingarrayofhealth-relatedtroublesfellaway.Webothhadsufferedfordecadesmewithearaches,Philwithsinusinfectionsandallergiesand had taken a riot of antibiotics (I delve into the relationship betweenantibioticuseandyeastovergrowthinBlueMoonVegetarian).Nottogettoopersonal,butforeachofus,ittooktendaysforourheadstostopdraining.
Oncewehadrecoveredfromdairydetox,welostourtasteforeggsandeventuallyletgoof those, tooalthough Idid for awhile continue touse them inbaking, simplybecauseIdidntknowwhatelsetodo.
Somefolkschoosetheveganpathbecausetheycaretoomuchaboutanimalstoeatthem.Wenever thoughtabout thatpart,sincewehadahabitofbuyingmeatfromlocalrancherswhoputcareintothecreaturestheyrearedandsold.PhilandIbothclingtotheideathatitisbettertosupportourneighborsthanbigbusiness.Wedliketoseeareturntocommerce where the center of its life is the community. Wed much rather help ourneighborbuyanewcarorboatthanaddmorepenniestothepotofalready-wealthyfolks
headinguplargecorporations.
ButIwilltellyouthatthelivesandtreatmentofpigs,cows,andchickensmeantforwholesaleslaughteraredeplorable.Ifyouknewthetruthaboutit,youdneversinkyourteethintogrocery-storeanimalfleshagain.OnefilmthathasopenedtheeyesofmanyisFood,Inc.,andIhighlyrecommendit,alongwithDeborahKoonsGarciasSymphonyoftheSoil.
Atthispoint,asmuchaspossible,weeatrawfoods.Wefocusonvegetablesandawide variety of themand then nuts, seeds, nut butter, legumes, coconut yogurt andcoconut milk, and on occasion, grains such as certified gluten-free oats, millet, andquinoa.FivedaysaweekweeachdrinkaPhilsDailyHempShake(seehere),whichismadewithfreshorfrozenfruit,kaleorspinach,andhempproteinpowderaritualthathashelpedusloseweight,althoughPhilmoresothanI.Wetrytokeepdarkchocolateonhand, for the heart benefits it is known to lend, and eat an ounce each most nights,especiallyduringfallandwinter.WebothtakeaVitaminB12supplementveganshavealmostnootherwayofgettingitanddeficienciescancauseterribledamagetothespineand I take calcium because of worries we women have about the quality of our bonestructure aswe age.Weboth takeVitaminD3,which is necessary to facilitate calciumabsorptionandwhichthebodynormallymanufacturesitselfinresponsetosunexposure.Sincewelivesofarnorthandhaveindoorjobs,weneedtoingestsupplementsinordertoavoiddeficiencies.Philalsodrinksaloeverajuiceeveryday,whichforseveralyearsnowhaskepthisdiverticulosisquiet.
WHYGLUTEN-FREE?
Animalproteinalongwithanumberofotherfoods,and,inparticular,processedfoodscreatesaninflammatorystateinthebody,andchronicinflammationisthebasisofmostdiseases.Whathappened tome,andwhathappens tomanypeople, Ive learned, is thatonceIgotanimalproductsoutofmydietandmysystembeganrecovering,likethelayersofanonionfallingaway,itbecameclearthatIcouldnottoleratefoodsmadewithwheat,barley,rye,andspelt.WhenIconsumedthem,myface,arms,hands,andfeetswelled,andIbecamelethargic.
It was my private secret: for as long as I can remember, I had struggled withfluctuatingenergylevels,milddysthymia(vaguemelancholy),andsleepdisturbances.Inshort,Icouldfallasleeponadimeinthemiddleoftheday,butsometimesatnight(andtherewasnopredictingit)Icouldnotsleepatall.Ialsohadtheworstimmunesystemofjust about anyone inhistory.Catching a cold translated to asmuch as twoweeks awayfromwork.Theflumeantthreeweeksofmostlysofatimewithseveralmoreweeksspent
strivingtorebuildmyself.AndPMS?Youdontwanttoknow.AttimesIhavewonderedwhether I settled on an academic teaching job because itmeant I couldwork primarilyfromhome.NooneknewItookaminimumofonenapaday.NooneknewhowmanydaysIspentinmypajamas.
Finally, in2012, rescuearrived. Iwasat thewakeofmy longtimefriendRachel,talkingwithhersisterJeanne,whenalovelylittlegirlcameboundingupwithachocolatecupcakedecoratedwithalittletwirloffrosting.CanIhavethis,Mom?sheasked.
Even now I can feel my raised eyebrowsI knew that Jeanne had not recentlyborneanychildren.
Onlytheverytopofthefrosting,Jeannesaid.
Againwithmyraisedeyebrows.
Gluten-intolerant, she said. We adopted her two years ago. Lethargic anddevelopmentallydelayed.Finally found the rightdoctor.Gotglutenoutofherdiet and,well,youcansee.Wewerefeedingherbarleycereal.Everykidstartsoutonbarleycereal.Iguesssometimestheonlysymptomofglutenintoleranceissleepiness.
And indeed I could see. The childwas brilliantly beautiful, had the energy of ahummingbird, swallowedher littledollopof frostingandwasoff.Youmeanceliac? Iasked.Shehasceliacdisease?
No,glutenintolerance.Twodifferentthings.
Meanwhile,IfeltlikeIdtakenabullettothebrain.Sometimestheonlysymptomissleepiness.
Glutenintolerance.Icertainlyunderstoodceliacdisease,butthiswasnew.InthatflashofananosecondIglimpsedsomethingIhadnotbeenabletointerpretbeforewhyIregularlylingeredinfrontofthegluten-freesectionatthegrocerystore,wonderingatthemysteryofthoseproducts.Obviously,somepartofmeknew.
But,ohmy,isdenialapowerfulthing.Icouldnotbringmyselftogotoadoctortogettested.Idonottrustmodernmedicine.Ifyoucantpayyourbill, theytreatyoulikedirtandturnyouintocollectionagencies.Plus,modernmedicineinthe1990sandearly2000skeptmisdiagnosingme,givingmeantibioticsforallergiesanddepressionpillsforearinfectionsandprescribedpsychoanalysisforavitaminDdeficiency.Itseemedclear,finally, based on the testimony of others, that the root of my decades and decades ofstruggle was gluten intolerance. (All those days of school missed in high school! Theused-upsickleave!Theinabilitytofocus!Themoodswings!Thebrainfog!Thelifelongmelancholydisguisedbyover-exuberance!ThewayIhadtowillmyselftobeproductive,nomatterhowdeeplyI lovedwhatIwasdoing.)Still it tookanotheryearayear!tocompletelyphaseglutenoutofmydiet.Thedelaywaspartly theresultofmyfailuretobelieve that something so simple could be at the root of my troubles, and partly an
unwillingnesstogiveupcertainfoods.
DuringthatyearIdidaconsiderableamountofresearchonglutenintolerance.Itseemedtheentirenationwasfocusedonit.Ihatefadsandnevertakepartinthem,andIsuspectmystubbornselfwasassumingitsusualwait-and-seeattitude.Theproblemwasthat Iwas spendingeveryaloneminuteon the sofa, contractingevery jaggedvirus thatcame along, and riding an energy roller coaster that escalated during my years ofperimenopause,wreakinghavoconanumberofrelationships.Why?BecausePhilandIhadmadeahobbyofsamplingmicrobrewedbeer,andbeerisnothingifnotavehicleforgluten.
The turning point came when I began looking at resources for folks who weregluten-intolerantandfoundthatsometimestheonlysymptom,weirdas itsounds, is leftshoulderpain.OverthemonthsIhaddevelopedleftshoulderpainthatwassobad,itkeptmeawakeatnight.AndIcouldntpredictit.Nopredictingtheseverityofit.Iwouldhavegivenupanythingtoberidofthatwickedpain.
Awordofwarninghere:leftarm,neck,andshoulderpaincanbecardiac-related,sodontattempt tobeyourowndiagnostician.But inmycase, Iknewthat Ihadhadacardiacworkupnottoofarbackandthatmytickerwaspristine.
So,Ifinally,finallylivedmyfirstfullygluten-freeweekinJune2013.Funnything:I worked circles around myself during those seven days. No fatigue. No naps. Nodisruptionofnightsleep.No shoulderpain.Ayear lateraftera few trip-ups involvingoats(seeTheGroceryList),tortillachips(manyarenotgluten-freebecausethefactoriesinwhichtheyarecreatedalsoprocesswheatproducts),andFrenchfries(frygreaseusedfor anythingbut fresh-cutFrench fries canbecontaminatedwithgluten)Icrossed theportalintogluten-freelivingandamexperiencingalevelofhealthunprecedentedinmylife.NowIamverycareful.Iamthatlittlegirlwiththecupcake.
ANOTEABOUTGLUTEN-FREEBAKINGByJanCalvert,ownerofBridgeBakinginLewiston,Idaho
Itwasnevermylifesdreamtoopenabakery.Infact,Imnotsureiteverevencrossedmyminduntilacoupleofyearsago.Iwasdiagnosedasgluten-intolerantin2007,endingtwo full years of increasingly debilitating allergies, uncomfortable gastrointestinalissues, and fatigue.Extreme fatigue, as in, Howam I evergoing tobeable to supportmyselfifIcantgetoffthesofa?fatigue.
Afterseveraldoctorsprescribedeveryallergytablet/pill/shotavailableat the timeand those didnt help in the slightesta dear friend sent me to her naturopathic
practitioner. I dont think Iwas inDr. Pams examination roommore than tenminuteswhenshesaid,Yourehorriblysensitivetowheat.Stopeatingit.Youllfeelbetter.
Threeshortdayslater,Iabsolutelycouldntbelieveit.Ifeltgood.Forthefirsttimeinmorethantwoyears,Ifeltgreat!Irememberwakinguponemorningthinking,Wow,Ihadcompletelyforgottenwhatitfeelsliketohaveenergy.Andallbecauseofonesimplething: avoidingwheat andgluten. It still amazesme thatdoing thisone thinghasmadesuchalife-enhancingchangeforme.
Fast-forward to 2012. Imoved fromPortland,Oregon, toLewiston, Idaho, to becloser to family. Portland had offered so many options for those seeking high-quality,gluten-free products, I never considered that these products might not be availableeverywhere.TurnsouttheyrenotespeciallyinareassuchasnorthernIdahoandeasternWashington that produce a lot of wheat and other gluten-containing grain. There wasnothing beyond the nationally-available commercial products found in many grocerystores (anda fairly limitedsupplyof that).So,aftera fewweeksof settling in, Ibegannoodlingwiththeideaofstartingagluten-freebakingservice.
Ive been a lifelong recreational bakerthe personwhos always asked to bringdesserttogatherings,neversalad.Andnowitscomefullcircle:ImdoingtheonethingInever considered but have always loved. There is nothing like the joy I feel when acustomerwalksinthedoorandsays,YoumeanIcaneatanythinginhere?Itsallsafe?Orwhenayoungmomcomesin,almosttearfully,askingifIcanprepareabirthdaycakeforher childwhohasa long listof allergies/sensitivities, and shehears, Ofcourse itspossible.Havingagluten-freebakeryisthemostgratifyingthingIveeverdone.
WHATIFYOUCANTOLERATEGLUTEN?
Jan and I have talked at length about whether to include conversion information forreaderswhoarenotintolerantofgluten,buthereisthething:webothrecommendusingtherecipestoexplorebothveganandgluten-freeoptions.Bakingwithgluten-freefloursissomuchmorefunandinteresting,andinmanycases,youaresupportingsmallgrowersand introducing into your diet an array of micronutrients not found in your basic fivepoundsackof regular flour.What Ihavefound inmyresearchsomeof itdatingbackcenturiesisthatpeoplehavelongnoticedarelationshipbetweenwheatingestionandanarrayofdisorders.Andmostofthewheatgrowntodayisnotpure,butratherhybridizedforhigh-yieldanddiseaseintolerance.Onlyafewheritagewheatstrainsremain.
I understand the nature of fads and that everyone these days seems to be on thegluten-freebandwagon,butthatonlytellsmethatthesepeoplesuspectthatitispossible
tofeelbetterthantheydo,andarewillingtogiveeverythingatry.Ihaveoftenwonderedwhetherwheatisagoodideaforanyofus,anditconcernsmethatmanyenvironmentalallergiesmay actually stem fromundiagnosed sensitivity to or intolerance of thewheatplantitselfandnotjustgluten.Wheatissoubiquitous,thereisalmostnowaytoknowitseffectonyouunlessyoucompletelyeliminateitandallprocessedfoodsfromyourdietforaperiodoftime.
Both Janand Ihaveworkedhard toget these recipes just right,butwehavenotproofedthemwithwheatflour.Plus,youcanpickupanyoneofthousandsofcookbooksofftheshelfandfind,say,apeanutbuttercookierecipethatusesregularflouralthoughnone will match Jans for its flavor, texture, and nutritional value. If you still feelcompelledtoexperimentwiththeserecipesusingwheat,however,theformulaisthis:takethetotalnumberofgramsofgrainsandstarchesanddivideby140.Thiswillgiveyouthenumber of cups of unbleached wheat flour to use. Also eliminate the binders such asxanthangum,guargum,etc.Pleaseunderstand thatweabsolutelyhavenot tested theserecipesforusewithwheatflour,andwedoubtthefinaloutcomewillcompare.
ORGANICFOODSANDTHEDIRTYDOZEN
I find it sadandstrange to live inaworld inwhichunadulteratedfood isnot thenorm,rather it has to be labeledorganic, has to becertified. I dontwant to delve into it toomuch here, since the world is full of books and websites discussing the whys andwhereforesofeatingorganicfoodsversusthosetreatedwithpesticidesandfertilizers.
Instead,IlljustsaythatIhavewrittenthiscookbookassumingthatyouaregoingto be purchasing organic foods or foods grown using organic processes (organiccertificationistooexpensiveformanysmallfarmers)asmuchaspossible.Forthemostpart,alltherecipeswerecreatedandtestedusingorganicproducts.Wekeepalistonourrefrigerator of the so-called dirty dozen, as well as a list naming those fruits andvegetableswiththeleastpesticideresidue.
Whatwe have found across the board, however, is that the flavor and texture isalwayssuperior inorganically-grownproducebecauseof the lackofchemical fertilizer,whichmakesfruitsandvegetablesgrowtoorapidlyandtoobig.Asmuchaspossible,webuyfromlocalfarmersandgrowersinseasonandtryveryhardnottobuygoodsshippedfromothercountries,nomattertheseason.Itmakesnosensetometopayforanappletocomehalfwayaroundtheworld in thedarkofwinter. Itdoesmakesense tometobuylocalandtoeitherdryorpreservefoodsothatwemightenjoyitintheoff-season.
IvelabeledmylistthedirtybakersdozenbecauseIveincludednuts,whichare
someoftheworstrepositoriesforpesticideresidues.
TheDirtyBakersDozen
ApplesBellpeppersCherriesGrapesNectarinesNutsofallkindsPeachesPearsPotatoesRaspberriesSoybeans(thesearealmostalwaysgeneticallymodifiedunlessgrownorganically)SpinachStrawberries
FoodswiththeLowestPesticideResidues
AsparagusAvocadosBananasBlueberriesBroccoliCauliflowerCorn(mostcorngrowninthiscountryisgenetically-modifiedunlessgrownorganically)KiwiMangoesOnionsPapayaPineapplesPeas
INFLAMMATIONANDDISEASE
Anyonewho isaliveandawake in theworld todayknows that therelationshipbetweeninflammationanddiseaseprocesshasbeenfirmlyestablished,andthatwenowunderstandthatthesourceofinflammationisthefoodweeat.Lowglycemic,processedfoodistheculprit,andourbodieswearthemselvesouttryingtomakeuseofwhatfewnutrientsthistypeoffoodcontains.
Our natural ability to combat inflammation diminisheswith age. Luckily for us,much evidence exists to indicate that disease process can be reversed by embracing amostly raw,plant-baseddiet.Formore information, seeCool,TrustworthyResourcesatthebackof thebook.Also, ifyouresearchonyourown,becarefulofwebsites thataresupportedbymeatandprocessedfoodindustries,whichtakeadecidedlybiasedstance.
FoodsThatCauseInflammation
AlcoholDairyproductsFoodadditivesFriedfoodsGlutenandwheatproductsHydrogenatedandtrans-fatssuchasmargarine,shortening,lard,andproductsmadewiththemIodizedsaltMeatandpoultry(doesnotincludewild-caught,high-fatfishsuchassalmon)PeanutsProcessed,packaged,andpreparedfoodsSyntheticsweetenersWhitesugarandsweets
FoodsThatFightInflammation
BeetsBerriesDark,leafygreens(suchaskaleandspinach)Fattyfish(suchassalmon,mackerel,tuna,andsardines)Garlicandonions
GingerandturmericNuts(exceptpeanuts)OliveoilPeppersSoyintheformoftofuandedamame(notsoy-basedprocessedfoods)TartcherriesTomatoesWholegrains(otherthanwheat,barley,andrye)
WHATABOUTGMOS?
Hmmm. So certain entities dont want to be required to label the geneticallymodifiedfoods theysell?And theyspendmillionsofdollarsonanti-labelingcampaigns instateswhereitisputtothevote?AndtheyaresuingthestateofVermontwherevotersdecidedno toGMOs; yes toGMO labeling? Is that not suspicious?Consumer ignorance is amostfrighteningphenomenoninacapitalisticsociety.
Bottom line? Remember that most genetically-modified plants are designed toaccommodateherbicides.Ifyoueatthatgeneticallymodifiedfood,youareeatingweed-killer.Votewithyourwallet:donotbuyanyfoodthatisnotspecificallylabelednon-GMOand, in the caseof foods claiming tobeorganic, certifiedorganicbyOregonTilth.Formoreonthissubject,seeCool,TrustworthyResources.
INTHEPANTRY
HoneyandSweetness
ThatPeskyEggBusiness
CoconutOilNation
ANoteaboutGluten-FreeFloursandFlourBlends
TheGroceryList
Youmustbe thinkingbut isntall thisexpensive?Well, it isand it isnt. It is true thatorganicfruitsandvegetablescanbemoreexpensivethanthosethatareconventionallygrown,and retailersdo takeadvantageof the fact that someofusarewilling topayanextra nickel if it means avoiding what we consider to be rather despicable growingpractices.Inourcase,PhilandIbegancookingmoreandmorefromscratch,eatingraw,andbuyingmostfoodsinbulk.Wejoinedanorganicfoodbuyingclubwhichallowsustopurchasedirectlyfromgrowersandwholesalers.Wealsopreserveasmallamountofourown food, and relish (pun intended) Phils assortment of vegetable plots, which mostsummerskeepsussuppliedwithtomatoes,peppers,andseveralherbsthatweharvestanddryforuseduringthewinter.
Allinall,wenowspendaboutfiftypercentlessongroceriesthanwedidfiveyearsagoeventakingintoaccountconsiderableinflation.Allittookwaschangingourhabitsaroundfoodpreparationanddoingalittleresearchandplanning.Intheend,webothalsoeatlessbecausewearemoresatisfied,andthataddsup,too.
Ifyourethinkingyouretoobusytobesofocusedonfoodandfoodpreparation,giveitagofortwoweeks.Yourincreasedenergylevelsmorethanmakeupforthetimespent, and like everythingelse,onceyouveadapted,youwontbe able to imagine lifeanotherway.
HONEYANDSWEETNESS
Somevegans dont eat honey because it is produced by a living, independentlymobilebeing.IdontknowhowIfeelaboutthisotherthantosay,withconcernsaboutbeecolonycollapse,itseemstomethemorebeefarmersthebetter,andiftheykeepbeestoharvesthoney,well,atleasttheyarestillkeepingbees,andatleastthosebeesaregoingaboutthebusinessofpollinatingtheveryplantswewanttoeat.Somerecipesinthisbookdocallforhoney,butyoucaneasilysubstituteagavesyruporricesyrupatyourdiscretion.
Also,pleasekeepinmindthatmuchwhitesugarismadefromgeneticallymodifiedbeetsnowadays,sodobecarefulinyourselectiongofororganiccanesugar.Itismoreexpensive,butweallneedtolimitthenumberofsweetsweeatanyway,somakethatyourincentiveandbuythegoodstuff.
Remember,too,that,asfarasthebodyisconcerned,sugarissugarissugar.Agavesyrupistoutedbecauseitisprimarilyfructoseandcontainsthefiberinulin,soitismoreslowly digested, making it lower on the glycemic scale. However, even fructoseeventuallybreaksdowntoglucose,sochoosewiselyandsavethesweettreatsforspecialoccasions.
THATPESKYEGGBUSINESS
Ofcourse,goingveganmeansnotusingeggsinbaking.SomedayIhopetothanktheminperson, but itwasAngela Liddonwith herwonderfulwebsiteOhSheGlows,CandaceWalshwithGreatGluten-FreeVeganEats,andAlexandraJamiesonwithVeganCookingforDummieswhohelpedmeoverthehump.
Eggsserve threepurposes inbaking: leavening,binding,andprovidingmoisture.Knowing the eggs role in the recipe is the secret to mastering substitutions. As witheverything, Ive studied and studied and come to my own conclusion and that issometimessometimesIamwillingtosacrificeethicsfortasteandtexture.Sodespitetheobjectionsofothervegansandorganiccookingwebsites,Iregularlyusexanthanguminbakedgoodsasasubstituteforegg.
Hereis the thing:xanthangumcomesfromcorn.No.Itdoesntcomefromcorn.Itscreatedinalabfromtheexcrementofabacteriumthatgrowsoncorn.CorngrownintheU.S.isalmost100percentgeneticallymodifiedunlessitslabeledorganic.BobsRedMilldoesguaranteethatthecornitusesisnotgeneticallymodified,butitishardtofindorganic xanthan gum. Since it is a product of an organismas with honeyand veryhighlyprocessed,manyvegansandthosewhosticktoarawfoodsdietwontuseit.Also,somepeopleareflatsensitivetoit,sufferingsymptomssimilartothosecausedbygluteningestion. Still others complain about after-taste and gumminess, which Ive notexperienced.Lastly,itsexpensive,evenifalittledoesgoalongway.
Guargumissimilar,exceptthatitcomesfromtheguarbean,whichgrowsinIndia.Onceagain,guargumdoesnotfalloffthevine.Itisaprocessedfoodthatcomesfromaplantabrickandmortarplant.Itsinpracticallyeveryprocessedfoodifyouveeatenstore-bought ice cream, youve eaten guar gum. I havent tried bakingwith it becausemostofwhatIvereadsaysthatitisaclumsysecondtoxanthangum.Plus,guargumhastheeffectofloweringbloodsugar,sopeoplelikemyPhilwhoareonahypoglycemicfor diabetes should avoid it.Besides, eachofmy recipes onlyuses a teaspoonor soofxanthangum,andIvegotanentirepoundofthestuffinmyfridge,andmydown-homeethicrequiresmetouseituntilitsgone.
Buthere also is the thing forme: once in a bluemoon I like to bake a batchofcookies,oracake,oraloafofbread.Notoftenafewtimesayear.AndwhenIdo,Ilikethose baked goods to be moist, highly textured, and substantial-bodied. I know I canaccomplishthatwithotheringredientslikeagaragar(fromseaweed)andchiaseed,butIhavent gotten around to experimentingwith thoseyet.When I do, Iwill let youknowwhatIvedecided.
Other ingredients substitute well for eggs; for example, applesauce or mashedbanana in certain recipesespecially pancakesworks nicely. Ground flax seed(particularly golden flax) soaked in warm water is wonderful for binding muffins andcookies. I combine itwith xanthangum inmyburger recipes,which are, as youmightimagine,quitedenseandreallyneedthatbruteforcecombinationtoholdthemtogether.
Onenoteofcautioningluten-freerecipesyoumayrunacrosstheuseofgelatinasabinder,but,asweallknow,gelatincomesfromhorsesandhorsesarenotvegan,evenif,asPhilsays,thehorsesthemselvesare.
Hereisacomprehensivebreakdownofeggsubstitutesandwhattheydo.
AgarAgarAgar agar is a vegetarian gelatin is derived from algae or seaweed found in SoutheastAsia,anditbindsandthickensdough.Itsusedasaneggwhitesubstitute:dissolveonetablespoonplainagarpowderinonetablespoonwaterforeachegg.Whip,chill,andwhipagainbeforeusing.
AppleCiderVinegarApple cider vinegar works as leavening only; it has no binding qualities. Mix onetablespoonapplecidervinegarwithoneteaspoonbakingsodaforeachegg.
Applesauce,Avocado,Banana,orPumpkinThese fruits aregoodas abinder.Substitutecupunsweetenedapplesauce (preferablyhomemade; see Cherry Oat Sunday Cake), banana, mashed avocado, or unsweetenedpumpkinforeachegginquickbreads,cornbread,cookies,muffins,andpancakes.
CashewsCashews can serve as an egg yolk substitute: Soak raw* cashews overnight in filteredwater.Grindtoasmoothcreamusingahigh-poweredblender.Replaceeachyolkwith1tablespoonscashewcream.(*Technicallyspeaking,cashewsarenotraw;seehere).
ChiaSeedsHowmanyof us didnot ownaChiaPet?Chia is part of themint family, the seedsofwhichareabountyofomega-3sandfiber.Groundseedsmixedwithwaterbecomeagelthat thickens, binds, and adds moisture in breads and pastries. One tablespoon groundseeds to three tablespoons ofwater substitutes for one egg; increase baking timeby 15minutes.
ChickpeaFlourHighinprotein,chickpeaflourworksbothasabinderandasleavening.Foreachegg,mixthree tablespoons chickpea flourwith three tablespoonswarmwater, stirring until thickandcreamy.
CoconutMilkFull-fat canned coconut milk replaces egg yolks in custards for texture, body, andrichness.Useonetablespoonplusoneteaspooncoconutmilkforeacheggyolk.
Ener-GEggReplacerEner-GEggReplacerisacommercialproductandis justwhat itsoundslike.Madefrom a combination of various starches and binders, it works especially well in bakedgoods. Its greatest advantage is ease of use. For each egg, use 1 teaspoons in 2tablespoonswater.
GroundFlaxSeed
Ground flax seedmay be used for leavening and binding. The golden variety containsmoreoiland,tome,producesatighterbind.Itworkswellinbakedgoodsofallkinds,panbreads,andpancakes.Onetablespoonofgroundseedtothreetablespoonsofwarmwatersubstitutesforoneeggoroneteaspoonxanthangum;foranevenstrongerbind,boiltheseedinwateruntilaverythickgelforms.
GuarGumGuargumfunctionsasabinderandworkswellincreamydishesandsauces.Italsolowersbadcholesterolandbloodsugar,butdiabeticsshouldusewithcaution.Pleasenotethatitcancausegasandconstipation.
PsylliumHuskYoumay recognize psylliumhusk for its use as a digestive aid. It is veryhigh in fiber(sevengramsfiberintengrams),anditisoftenprescribedforassistancewithconstipationandweight loss, soyoumayhave toshopfor itatapharmacy.Manypeoplewhocanttolerate xanthan or guar gum find they do verywellwith psyllium. In baked goods, itholdsandretainsmoistureandworksnicelyinrecipesthatrelyongluten,suchasbreads,pizzadough,rolls,andpasta.Mix1teaspoonpsylliumhuskto3tablespoonsboilingwaterforeachegg.
SilkenTofuSilkentofubindsandaddsmoisture.One-quartercupreplacesoneeggincakesandquickbreads;tofumustbewell-blendedandcompletelysmoothbeforeusing.
XanthanGumUsexanthangumforbindingandthickening,asitprovidesasomewhatelastictextureforbreadsandcakes.Replaceeacheggwithoneteaspoonxanthangum.
Nomatterwhichsubstituteyoudecidetotry,startbyusingthesameamountasyouwouldegg or xanthan gum. For example, if you have a recipe that calls for two eggs or twoteaspoonsofxanthangum,substitutetwoteaspoonsofyourpreferredreplacement(exceptforflaxandchiaseed;seeinstructionsabove).Findingyourownpathwilltakepatience
andpractice,but,aswithallthingsofanexperimentalnature,theoutcomewillbeworththejourney.
COCONUTOILNATION
Iaminlovewithcoconutoil.WitheachdietarytransitionPhilandIhavemade,wehaveseennoticeablechanges inourbodies,butnot sincewediscoveredhempseedhavewebeenasaffectedaswehavebycoconutoil.Ourskin,hair,gums,andnailshavetakenonahealthyglow,andImconvincedthatcoconutoil isthecauseofit,evenifthescientificjuryisstilloutonthesubject.
Weusepure, extravirgin,organic coconutoil andpurchase inbulk.Extra-virgincoconutoilisnothydrogenated,butitisasaturatedfatninety-twopercent.Despitewhatmediahypeand1990s-stylefaddietsmightleadyoutobelieve,thetruthisthatourbodiesdo need small amounts of saturated fat every day for hormone production, cellularmembranefunction,andothercellduties.Infact,itturnsoutthatabouttenpercentoffatcalories every day should come from saturated fat. For most of us thats about 1114gramsaday,oraboutonetablespoon.
The wondrous thing about coconut oil is that, unlike animal fat, it contains nocholesterol,but itdoes featureanunusualcompositionof short andmediumchain fattyacidslauric(forty-fourpercent)andmyristic(16.8percent).Thesefattyacidsnotonlyappeartopositivelyaffectthebalanceofgood(HDL)andbad(LDL)cholesterolsinthebody, but are also metabolized relatively quickly in much the same way as complexcarbohydrates,sotheyarelesslikelytobestoredasadiposetissueafancymedicaltermforbodyfat.
What I love about cooking with coconut oil is that it handles very hightemperatures;ithardensatroomtemperature,soitaddstexturetobakedgoods;itmakesthe lightest, fluffiest popcorn I have ever tasted; and it makes fried foodstofu andtempehatourhousecomeoutwonderfullycrispyandwiththefaintestofcoconutflavor.Wedontusemuchfatincooking,butifwedo,itslikelycoconutoil.
ANOTEABOUTGLUTEN-FREEFLOURSANDFLOURBLENDSByJanCalvert,ownerofBridgeBakinginLewiston,Idaho
As you have probably discovered, many gluten-free flour blends are availablecommercially,eachofwhichclaimtobetheonlyflourmixyoullneed.Manyofthemareverygood,but Ivediscovered two thingsaboutcommercially-prepared flourblends: ingluten-free baking, there is no such thing as one-size-fits-all; and when compared tomaking it yourself, store-bought blends are expensive.Also, commercial products oftencontainalotofriceflour,whichtranslatestodry,grittybakedgoods.
ItstakenacoupleofyearsoftrialanderrorwithlotsoferrorsalongthewaybutIvecometotrulyenjoyhowgluten-freebakinginvolvessomanychoices.Regularbakers use few flours, primarily all-purposewhite flour.Butwe have somanyoptions.Want it moister? Substitute in somemillet or sorghum flour. A little sturdier? Use oatflour.Anearthy,wholegrainflavor?Usebuckwheatorteff.Moretender?Addalmondmeal.
Unfortunately, as you also likely know, gluten-free baking is expensive. No on-sale-$3.99-for-ten-poundsacksofflourforus.Andxanthanandguargum?Yikes.Itismydesiretogiveyourecipesthatworkeverytime,andtoeliminatemistakesthataretoocrumblytoeatbuttooexpensivetotossout.
One method to increase your chances for success is to weigh everythingespeciallythegluten-freeflours.Dontspoonandscoopintoameasuringcup,butratherweigh every particle in grams.Why? Because the per-cup weight of gluten-free floursvaries widely, and being off by a tablespoon or so can make the difference betweensuccessandanotherdoorstopbrick.
Forexample,atablespoonofwhitericeflourweighsalittleoverninegrams.Soifyoumeasure a cupofwhite rice flourbutpack it abitmore tightly than Ido, anextratablespoonincreasestheamountbysixpercentwhichmaynotbeenoughtochangetheoutcome of the baked product significantly. But that same extra tablespoon of almondmeal increases the amount by over fifteen percent. Gluten-free vegan baking alreadyinvolves a lot of variables, so its much more cost-effective to reduce the guessworkwheneverpossible.Andthentheresmyfavoriteadvantageofweighingovermeasuringnomoretryingtoscrapethelastbitofpeanutbutteroutofameasuringcup!
So go out and buy yourself a digital scale. Things to look for: is the displaypositionedsoyoucanseetheread-outevenifthereisalargebowlonthescale?Willitconvertfromgramstoounces?Isthereatarefunction(veryimportant),soyoucanzeroouttheweightwithoutstartingovereachtimeyouaddanotheringredient?Istheweightcapacity of the scale at least ten pounds, enough to accommodate your largest mixingbowlfullofingredients?Youshouldbeabletofindonethatwillworkforyoufornomorethanthirty-fivedollars.Thatsnotinexpensivebutyoullsavethecostinfewerbakingflops.
Ifyouplantomakebread,consideronemoreinvestmentthatwillensureconsistent
results: a digital probe thermometer. Breads that lack gluten dont thump well whentheyre donethe traditional test for normal breads. So its more reliable to go bytemperature.A digital probe thermometer has a read-out that sits on the counter and isconnected via a long cable to a temperature probe that you push into the bread. Thethermometercanbesettosoundabuzzerwhentheprobereachesthecorrecttemperature.Youshouldbeabletofindoneforabouttwentydollars.
Back tonosuch thingasonesize fitsall:a largepartofsuccessfulgluten-freebakingisfindingthecorrectratioofgrainstostarchesintheflourmix.Bakedgoodsthataredenser,suchasmuffins,havemoregrainthanstarchintheflourblend.Buttocreatealight,crunchycracker,theflourblendneedstohavemorestarchthangrain.
Allgluten-freefloursareeitheragrainorastarch,andthechallengeistocreatetherightproportionofeach tomimic the strengthandstructure found ingluten. Ive foundthat having three different blends on hand does the trick nearly every time: one that isseventypercentgrainand thirtypercentstarch,another that is fiftypercentofeach,andthe last that is thirty-fivepercentgrainandsixty-fivepercentstarch.Allof theseblendsarebyweight,notvolume.
Ifyoubakefrequently,itseasiesttothrowabatchofeachblendtogetherandkeepthem on hand in air-tight containers.Or you can create a blend for each recipe as youmake it. For themath-challenged among you, just consider this your chance to finallyconquerthecalculator!
There areno rules in creatingyourblends, just a coupleofguidelines.One is tokeep the total weight of rice flours, either brown or white, to nomore than sixty-fivepercent of the total weight of the grains, to reduce the grittiness that is common incommerciallypreparedgluten-freebakedgoods.Forexample,ifyouneed150gramsofa70/30blend,theweightofthegrainsportionoftheblendwillbe105grams,orseventypercent of 150.Of that, keep the total ofwhite and brown rice flours to nomore thansixty-eightgramsoutofthe105grams.
The other guideline is to use at least two starches.Continuingwith the exampleabove,youllneedatotalofforty-fivegramsofstarch,whichisthirtypercentofthe150grams.Dividethoseforty-fivegramsbetweentwoorthreestarches:fifteengramseachofpotato starch, tapioca starch, and cornstarch. Sensitive to corn? Replace the cornstarchwith arrowroot, or use twenty grams of potato starch and twenty-five grams of tapiocastarch.
Tocreateyourownblends, simplykeep theseguidelines inmindandmakeyourselectionsfromthelistsbelow.Weighouteachtypeofflourintoalargebowlandwhiskthemtogether.Whiskagain.Betteryet,tossitallintoafood-gradetwo-gallonbucket,putonthelid,andshakelikecrazywhateverittakestomakesurethemixtureisthoroughlyblended.Iusuallymakeatotalof1000gramsofeachblendata time,whichisroughly
sevencups.
Grains
Almondmeal/flourAmaranthBrownriceBuckwheatCoconut(usesparinglyinablend:nomorethanfifteenpercentofthetotalgrains,asitsoaksupmoisturelikecrazy)CornflourormasaharinaMilletOatflour(besureitscertifiedgluten-free)Potatoflour(nottobeconfusedwithpotatostarch)QuinoaflourSorghum(alsocalledsweetwhitesorghum)Teff
Starches
ArrowrootCornstarchPotatostarch(nottobeconfusedwithpotatoflour)Tapiocastarch(sometimescalledtapiocaflour)Sweetwhiterice(alsocalledglutinousrice,whichisnottobeconfusedwithglutenormochiko)
Below, youll find the flour blends that are used atBridgeBaking and in theFrom theBakeryrecipesectionofthisbook.
70/30Grains
100gramswhitericeflour
100gramsoatflour
150gramsmillet
175gramsbrownriceflour
175gramssorghum
700gramstotal
Starches
150gramspotatostarch
75gramstapiocastarch
75gramscornstarch
300gramstotal
50/50Grains
150gramssorghum
100gramsalmondmeal
200gramsbrownriceflour
50gramsoatflour
500gramstotal
Starches
200gramssweetriceflour
100gramspotatostarch
100gramstapiocastarch
100gramscornstarch
500gramstotal
35/65Grains
200gramsbrownriceflour
100gramssorghum
50gramspotatoflour
350gramstotal
Starches
250gramssweetriceflour
150gramspotatostarch
150gramstapiocastarch
100gramscornstarch
650gramstotal
ANADDENDUMFROMPAULA:WhileIveconvertedmymeasurementsforbakedgoodsrecipestoweightingrams,Ihavenotdonesoforcookedfoods.Thereasonsaresimple:eithertheweight difference in small amounts (in a tablespoon, say) is negligible, or the weightvariationsdonotimpactoutcomesthewaytheydoinbakedgoods.WhenIfoundoutallbakersnormallyweigh their flour insteadofmeasuring, itwasas thoughagreatpuzzlepiecefellintoplaceforme.Oneofmylifesmysterieswaswhybreadnevercameoutthesame way twiceif it came out at all. With the money Ive spent on botched bakingexperimentsovertheyears,Icouldretire.Discoveringthistrickislikebeingreborn.
THEGROCERYLIST
InadditiontothefloursandstarchesonJanslistandtheaforementionedeggsubstitutes,Ikeepthefollowingitemsinmypantry.Remember,asmuchaspossible,buyorganic.Imconvincedthat, in thelongrun, itwillsavemoneyondoctorbills,and,asnotedearlier,because food tastes better and ismore satisfying, youmay be inclined to eat less. Thelatterisnotapromise,though!
OilsBuyonlyexpeller-pressedoilswhicharenotchemicallyorheat-derived,asotheroilsare.When you are out buying your scale and temperature probe, buy yourself a Mistosprayer or nonstick spraywith a pump applicator.Never use nonstick spray containingpropellants.
CoconutoilExtra-virginoliveoil
PeanutoilSesameoilSunfloweroilToastedsesameoil
NutsandSeeds
Almonds
Tanninsinrawalmondscancausegastrointestinaldistress.Togetridofthese,soakalmondsovernightanddrytheminadehydratororovenat150degreesfortwelvehoursorso.Soakinginthisfashionresultsinasweeternutandreleasesbeneficialenzymes.
Cashews
Cashewsarenotraw,noraretheyanut.Rather,theyareaseedprotrudingfromthecashewfruit,inapodfilledwithacausticsubstancewhichmustbeburnedoffbeforeitisedible.
Flaxseed
Asmentionedpreviously,Ifindgoldenflaxseedcreatesamoregelatinousegg.
HazelnutsHempseed
Wecouldimproveworldhealthifeachpersonatetwotablespoonsofhempseeddaily.SeemyinclusionofhempproteinpowderintheIntheFridgesectionhereandreadmoreabouttheunparallelednutritionalpowerofhempseedandhempproteininBlueMoonVegetarian.
PecansQuinoa
Eventhoughweuseitlikeagrain,quinoaisactuallyaseedfromaplantthatisarelativeofspinachandbeets.Iespeciallylikethetextureandflavorofquinoapasta.
SunflowerSeedsWalnuts
DriedBeans
BlackbeansBlack-eyedpeasChickpeas(alsocalledgarbanzobeans)KidneybeansLentils(Frenchgreen,brown,yellow,and/orbabybrown)MungbeansPintobeansNavybeansWhitebeans
Grains
Brownbasmatirice
Ilovethetextureandflavorofbasmatioverotherricevarieties;Ialsokeepasupplyofseveraltypesofstore-boughtbrownricepasta.
Oats
Theseshouldbegluten-free,ofcourse;theissueisnotsomuchthatoatscontainagreatamountofgluten,butthattheyarefrequentlyprocessedalongsidewheat.
MilletWhitebasmatirice
Other
ArrowrootpowderBakingpowder
Buyonlyaluminum-free,asingestionofaluminumhasbeenassociatedwithAlzheimersdisease.
BakingsodaChickpeaflour(alsocalledgarbanzoflour)Coconutmilk(cannedandfull-fat)Coconutsugar
Thisisalsosometimescalledpalmsugarandisafinesubstituteforbrown
sugar.
DriedfruitsHerbs
Thesearebestwhenyougrowthemyourselfandusethemfresh;secondbestistogrowyourownanddrythem;thirdistobuyfreshfromthesupermarketanduserightaway,andthendrytherest;lastplaceshouldbebuyingorganicdriedherbsinbulkfromafoodco-oporonlinefromfolkswhogrow,process,andpackagetheherbsthemselves.Freshherbshavemedicinalproperties.Bythetimetheygettoyouinthoselittlebrand-namejars,theydontpackmuchwallop,evenasflavoring.
Organiccanesugar
Inwinter,whichiswhenItendtobake,Ialsobuyorganicbrownsugarandorganicpowderedsugar.Idontbakewithbeetsugarbecauseoftheheavyconcentrationofpesticidesinrootcropsandbecauseofthehighincidenceofgenetically-modifiedbeetsgrowninthiscountry.Iwantcanesugar,andIwanttoknowithasbeennurturedbysmall-scalegrowers.
Seasalt
Tryseasaltfromdifferentsourcesuntilyoufindoneyoulikethebest.Ikeepbothplainandaldersmokedseasalt,sinceIlikethedeepnotesthatthesmokedvarietylendstocertaindishes.
Spices
Likeherbs,thesearebetterfresh,butnotmanyofusaregoingtogrowanutmegtree.Trytofindagoodsource,suchasyourfoodco-op,whereyoucantrustthefreshnessandthequality.
TonyChacheresOriginalCreoleSeasoning
Welovethisstuffanduseitoneverything,andyouwill,too.
VegetablebouillonYellowsplitpeaflour
IntheFridge
Coconutaminos
Thisisagreatgluten-freesubstituteforWorcestershiresauce.
Coconutmilkbeverage
IprefertheunsweetenedversionbythebrandSoDelicious,andtheyalsomakedelectablecoconutmilkicecreamandyogurt.
Extra-firmtofu
Freezefirst,andthenthawbeforeusingforamoremeatytexture.Tofucontainsalotofwater,sobesuretopressoutasmuchasyoucanbeforeusing.Also,thereissomediscussionaboutwhethertoomuchtofuisgoodforaperson:somecomponentsarethoughttobehardonthethyroid,anditdoescontaincertainestrogensthatarebiologicallyidenticaltothoseourbodiesproduce.Becauseofthis,youmaynoticethatmostoftherecipesinthisbookthatfeaturetofuuseaverysmallamount.Welimitourselvestoabouttwelveouncesoftofueachpermonth.Andaboutonceamonthwemayshareanorderofsteamededamame(soybeansinthepod)atoneofourlocalrestaurants.Aswitheverything,doyourhomeworkanddowhatworksbestforyou.Also,dontforgetthatmostsoybeansgrowninourcountryaregeneticallymodified.BecertainyoubuyonlytofuorsoybeansthatarecertifiedorganicbyOregonTilth(OregonTilthcertificationverifiesthatthestrictestleveloforganicfarmingpracticeshavebeenmaintainedseeCool,TrustworthyResources).
Firmtofu
Usethistofuinrecipesasis;donotfreeze.
Hempprotein
Asmentionedearlier,IfeatureadiscussiononhempproteininBlueMoonVegetariananddontwanttoduplicateithere.Buttheupshotisthathempseedfeaturesthehighest-qualityplantproteinandisacompleteproteinmeaningitincludesallnineessentialaminoacids.Alsohighinfiber,itcontainsperfectlybalancedratiosofomega-3and-6andhasbeenshowntoreduceinflammation.
JamsandpreservesHotpeppersauce
Wekeepseveralkinds:cayenne(alsoknownasLouisianaRed),habanero,andjalapeo.
Ketchup
Welikesmall-batchbrandssuchasPortlandKetchup.
MisoNutbuttersNutritionalyeast
Thisisnotactualyeastthatyouwoulduseinbaking,butratheraby-product;evenwithayeastallergy,Itolerateitjustfine.Usethiswheneveryouwanttoaddcheeseflavortoarecipe,orblenditintotofuwithalittleseasalttocreateacheesereplacement.
PeppersaucePreparedmustardSilkentofu
SeeExtra-firmtofuabove.
SparklingmineralwaterTahini
ThemomentIdonthavetahini(sesameseedbutter)onhandisthemomentIwillhaveapainfulandunrelentingcravingforhummus.
Tamarisauce
Tamariisgluten-freesoysauce.Weonlyusethelow-sodiumvarietythesedays.
Tamarindpaste
Thisbringsatangyundertonetosouth-of-the-borderdishes.
Tempeh
WeeatalotoftempehandpreferTofurkybrand(TurtleIslandFoods)becauseofitsmixtureofsproutedseeds.Itsgreattobake,fry,orgrillforamaincourse,ortouseasthefocusofasandwich.Youcanalsocrumbleanduseitinrecipesthatcallforameatytexture.
Vegenaise
WeknowevenomnivoreswholoveVegenaise.Icouldnevergobacktothosenationalmayonnaisebrands,andIhopetheFollowYourHeartcompanyneversellsout.
When I was younger, every time I bought a new cookbook I immediately ran out andboughtabunchofitemsonthewhattostockinyourpantrylistandthenendedupneverusing them.NowIbrowse throughtheentirecookbookarmedwithsticky tabsorpaperclips, choose a handful of themost intriguing recipes,mark them for safekeeping, andshopforingredientsjustforthoserecipes.Ittakesthepressureoff:Idonthavetochangemylifecompletely;Ijustwanttotryanewrecipeortwo.
Ialsorecommendlookingupbooksandwebsitesfromtheresourcesectionattheendofthisbook(here).Nothingservesyoubetterthanabitofeducation,andweliveinanagewhenweareable toeasily findeverymannerof informationaboutevery subject.Readabouthempprotein.Readaboutglutenintolerance.Readabouttheveganlife.Readabouthow to generate less waste. Read about how to grow your own tomatoes on yourapartmentbalcony.
SIPSANDSMOOTHIES
PhilsDailyHempShake
ChocolateChaiSmoothie
Toastedcoconutmochafrappucino
FuzzyTea
DayattheBeach
Blueberry-GingerFizz
Violet-PeachPersuasion
MallorysLavenderDream
Givingupcommercially-preparedsodapop isagood firststep toward improvedhealth.Butthatdoesntmeanwehavetolimitourselvestowater,althoughgettingenoughofthatisequallyimportant.IbelieveliquidrefreshmentcanbejustasrestorativeasgoodfoodandIveprovidedafewexamplesheretoproveit.
PHILSDAILYHEMPSHAKE
2medium-sizedbananas
2cupsberries,mango,orotherfreshfruit
1cupwashedandtornkaleorspinach,looselypacked
4tablespoonshemppowder
cupplaincoconutmilkyogurt
1cupunsweetenedcoconutmilkbeverage
2cupssparklingmineralwater(IlikeSanPellegrino)
Thisiswhatwetaketoworkeverydayandnothingelse.Aquart-sizedglassjarofitisjustenoughforlunchandsnacks.Phillostabouttwenty-fivepoundsthefirstyearhedidthis,whichwastheyearbeforeweswitchedtovegetarianism.Ihaventbeensolucky,butwebothagreethatthisisthechangethatmadeusrecognizetherelationshipbetweenfoodandhealthandtaughtusthathempproteinisoneofourmostpotentnutritionalsources.
Chopbananas and/orother fruit andadd toblenderwithyogurt andcoconutmilk.Addhemp powder and blend for at least 2 minutes. Add sparkling water and blend for 1minute.Adjusttheingredientstosuitindividualtaste.Makesapproximatelytwoquarts.
CHOCOLATECHAISMOOTHIE
4teabagsOrganicIndiaTulsiMasalaChai
2cupsfreshcoconutmilkorrefrigeratedcoconutmilkbeverage(notcanned)
cupcannedcoconutmilk
2bananas
3tablespoonsgrateddarkchocolate(IlikeGreen&BlacksOrganic)
2tablespoonscoconutsugar
1teaspoonvanillaextract
4cupsice
Pinchseasalt
Veganchocolatesyrup(IlikeSantaCruz)
IcreatedthisonedaywhenIcravedsomethingbutdidntknowwhat.Homemadechaiiswonderful, but Im still perfectingmine, and for this recipe I preferOrganic Indiasversion.
Placeglasses in freezer.Heat coconutmilkbeverage toboilingovermediumheat.Addteabags.Removefromheatandsteep15minutes.Addchocolateandstirtomelt.Removeteabagsandallowmixturetocool.Addmixturetoblenderwithchoppedbanana,vanilla,coconut sugar, and ice.Blend until smooth.Drizzle the inside of prepared glasseswithchocolatesyrup.Serveimmediately.Makes316-ounceservings.
TOASTEDCOCONUTMOCHAFRAPPUCINO
12ouncesstrongcoffee,slightlywarm
3tablespoonsgratedchocolate(IlikeGreen&BlacksOrganic)
3tablespoonscoconutsugar
1teaspooncoconutextract
1teaspoonhigh-qualityvanillaextract
1cupcannedcoconutmilk
Pinchaldersmokedseasalt
4cupsice
Toastedcoconut
Chocolateshavings
WewereshootingphotographsforthisbookwhenItoldthephotographerthatIhadnevertried amocha or a Frappuccino, so I decided to seewhat I could comeupwith.Theoriginal recipe includedpulverized toasted coconut, but thatmade the concoction just alittletoograiny.Thisoneisrichandexotic.
Totoastcoconut,gratefreshcoconutanddryintheovenat200degrees.Oncedry,toastintheovenat275degreesuntillightbrown.
Combinewarmcoffee, coconut sugar, andchocolate inblenderandprocessonhigh forseveralminutes.Addbothextracts,coconutmilk,andseasaltandblendforseveralmoreminutes.Crush iceandadd toblender,and thenuse thewhipfeature toprocessfor35minutes.Garnishwithtoastedcoconutandgratedchocolate.Serveimmediately.Makes2servings.
FUZZYTEA
1quartfilteredwater
6bagsOrganicIndiaTulsi
1quartsparklingmineralwater
Philisthemasterofrecipenames,andasyouwillnotice,someofthemareabitsillythosearewheremypoetryandhissenseofhumormerge.ThenameforFuzzyTeacameaboutoneSaturdaymorningwhenIsaid,IhavetoremembertoincludeFizzyTeainthecookbook.Hesaid,makingajoke,DontyoumeanFuzzyTea?Nottobeoutdone,Isaid,Whyyes.FuzzyTeaisexactlywhatImean.Andthenamestuck.Tulsiisanotherword for holy basil, which is amedicinal herb known to be beneficial for an array ofconditions,andwhenitsconjoinedwithgreentea,asit isintheOrganicIndiabrand,italsoisastress-reliever.Itsmyfavorite,favoritethingforgettingthroughthe100-degreedayswearepronetohereatthemouthofHellsCanyon.
Placeteabagsandfilteredwaterina-gallonglassjarwiththelidscrewedon,andthenplacethejarinthesunforseveralhours.Removeteabags,squeezingasmuchliquidoutofthemaspossible.Addsparklingmineralwatertoteaandstirbriefly,pouringoverice.Store in refrigerator with lid sealed tightly. Keeps for up to a weekwhen refrigerated.Makes4servings.
DAYATTHEBEACH
2cupsunsweetenedorganiccranberryjuice
Juicefrom1grapefruit
Agavesyruptotaste
Juicefromlime
4cupscrushedice
1cupsparklingmineralwater
1lime,sliced
This recipe was inspired by a drink made at Pelicano, a wharfside fine diningestablishmentinIlwaco,Washington,ontheLongBeachPeninsula,whichalsoishometoanumberofcranberrybogs.Whiletouringthearea,welearnedthatcommercialbogsaretreatedwithpesticidesandmostbottledcranberryjuiceismadefromconcentrateapunyreplicaof the realdeal.Organic, small-batch,unsweetened,unfilteredcranberry juice iswhere all the love is, and letme tell you, itwill rock yourworld. Please dont tellmymother, but the drink at Pelicano included a dose of 100 percent agave tequila blanco,whichgoesequallywellwiththerecipebelow.
Combine first four ingredients in blender and process briefly to blend. Add ice andcombineusingicecrushfeature.Addsparklingmineralwaterandblendbriefly.Pourinto10-ounceglassesand,ifdesired,add1ouncetequilablancoandstir.Garnishwithslicedlime.Makes46servings.
BLUEBERRY-GINGERFIZZ
34cupsfreshblueberries,wellmashed
2tablespoonsorganiccanesugar
Juicefromsmalllemon
2tablespoonsfreshginger,grated
Ice
Sparklingmineralwater
Extrawholefreshblueberries
Additionallemonwedges
Agavesyrup
Hendricksgin*
Candiedginger
WehaveahangoutindowntownClarkstonknownasHogans.Itsafixturethatsbeeninthesameplacefordecades,andwhenyoustepinside,youdswearyouwereindowntownChicagoratherthantheAmericanoutback.NoTV.Lotsofinterestingphotosandbawdymemorabilia. Its a spot where artists, musicians, poets, writers, academics, and otherprofessionals and locals gather for dinner, libations, and great regional music. KaitlynBergman,whowehaveknownforyears,hasagiftforcraftingdrinks,andshegraciouslysharedseveralofhersecretrecipeswithme,startingwiththisone.
Bringberries,sugar,andlemonjuicetoaboil.Addginger.Removefromheat,cover,andsteepfor1hour.Strainthroughafinemeshstrainer,discardingorcompostingpulp.
Foreachdrink,place56blueberriesinthebottomofa10-ounceglassandfillwithice.Shake together1ounceHendricksgin,1 lemonwedge, squeezed,1 tablespoonagavesyrup, and 2 ounces of blueberrymixture. Pour over ice, and topwith sparklingwater.Garnishwithcandiedginger.Makesenoughblueberrymixturefor1012cocktails.
*Otherginsaretoopiney.
VIOLET-PEACHPERSUASION
cupfilteredwater
cuporganiccanesugar
2poundspeaches
Hendricks*ginorfavoritevodka
Lemonwedges
Simplesyrup
Violetsyrup
Candiedviolets**
AnotheroneofKaitlyns recipes, butPhil gets credit fornaming it.Theviolet syrup ismadebyMonin,theItaliansodafolks.
Makesimplesyrupbybringingequalpartswaterandsugartoaboilinasmallsaucepan.Removefromheatandallowtocoolbeforeusing.Blanchpeachesbyplacinginametalstrainerandbrieflysubmerginginboilingwater.Transferimmediatelytoabowlorkettlefilledwithicewater.Removeskinsandseeds,placingfruitinblender.Pureeuntilsmooth.
Foreachdrink,filla10-ounceglasswithice.Add1ounceginorvodkaandthejuicefrom23 lemonwedges,or to taste.Addouncesimple syrupandcapviolet syrup.Topwith about cup peach puree. Garnish with several pieces of candied violet. Serveimmediately.Makesenoughpeachpureeandsimplesyrupfor68drinks.
*Otherginsaretoopiney.
**Can be ordered from www.Monin.com/en-gb/products/premium-syrups/monin-violet-syrup
MALLORYSLAVENDERDREAM
1cupfilteredwater
1cuporganiccanesugar
1cuplavenderbuds
CazadoresReposado*
Sparklingmineralwater
Lavenderstalks
MalloryFryearnedherchopstendingbarinNewOrleansandalsoworksatHogans.Idlove to includeseveralofherdrinkshere,but I fearmymothercanonly takesomuch.Thisisoneofmyfavorites:anamazingintersectionoflavenderandreposadotequilathatissuchasurprise.
Makelavendersimplesyrupbybringingequalpartswaterandsugartoaboilinasmallsaucepan.Removefromheatandaddlavenderbuds.Coverandsteepfor1hour.Strain.
Foreachdrink,filla10-ounceglasswithice.Add2ounceslavendersimplesyrupand1ounce reposado. Topwith sparklingwater. Garnishwith lavender stalk.Makes enoughsimplesyrupfor68servings.
*Thisparticularreposadohasjusttherightflavortohighlightthelavender.
GOODMORNING
BlueMoonBiscuitsandGravy
CherryOatSundayCake
PhilsMellowYellowScramble
SkilletCakes
FragrantPancakes
BrunchFlorentine
PumpkinPudding
PaulasVersionoftheWorldsBestGranola
Banana-PeachCrunch
Idoubtmanyofus jumpupin thea.m.andstartcookingbreakfast,butatmyhouseonweekends we do, and pretty much all of these recipes came from that inclination. Iremembermymother and grandmothers getting up early everymorning to create hugebreakfasts.Now Im lucky during theworkweek if I even grab a bowl of oatmeal. Imprettysureweareall theworsefor thischangeinculture,andI foronewishwewouldrestore the morning mealtime to our habits. There is a reason the word evolved: ourbodiesbenefitalldaylongfrombreakingthefast.
BLUEMOONBISCUITSANDGRAVY
BISCUITS95gramsalmondflour
46gramschickpeaflour
74gramswhitericeflour
1teaspoonbakingpowder
1teaspoonbakingsoda
1teaspoonorganiccanesugar
teaspoonseasalt
teaspoonxanthangum
cupcoconutoil
teaspoonapplecidervinegar
Unsweetenedcoconutmilkbeverageoralmondmilk
GRAVY2tablespoonscoconutoil
2tablespoonswhitericeflour
12cupsunsweetenedcoconutmilkbeverage
1teaspoongarlicgranules
2tablespoonsnutritionalyeast
2teaspoonsveganbutter
teaspooncoconutaminos
Seasalttotaste
Freshcrackedblackpeppertotaste
AnyonewhohailsfromKentuckyandsouthernIndianahassodabiscuitsandmilkgravyinherveins.IthoughtIdhavetogiveitupuntilIdiscoveredthethickeningpropertiesofwhite rice flourand thewaycoconutoilmimics lard.Still,youcantdeny thatgravy is
fulloffat,soIdosavethisrecipeforspecialoccasions,mainlySundaymorningsintheheartofwinter.IvealsoincludedavariationcalledRed-EyeGravy,aphenomenonoftheoldWestbornofhard times and short rations, Imguessing. I really love itsdeep, richflavorandtheliftfromthatjoltofcoffee.
TOMAKETHEBISCUITS:Preheat oven to 375 degrees. Sift together all dry ingredients in alarge bowl. Cut in coconut oil using pastry cutter, knives, or crumble by hand untilmixtureiscoarsebutevenlytextured.Mixcidervinegarincupofthemilk.Addtoflourmixtureandmixbyhand.Continuemixinginsmallamountsofthemilkuntilasoftdoughforms. Avoid kneading or overworking the dough. Allow dough to rest in bowl for 5minutes. Roll out to thickness on floured board. Cut with biscuit cutter, re-rollingdoughscrapsuntilallisusedup.Bakeonungreasedcookiesheetfor15minutesoruntilbiscuitsaregoldenbrown.Makes1dozenbiscuits.
TOMAKE THE GRAVY: Heat oil in a small skillet or saucepan over low heat. Add flour tablespoonatatime,whiskingasyougotomakeapasteoftheoil.Addcoconutmilkafew tablespoons at a time, whisking to keep from lumping, until a gravy thickness isachieved.Stirinremainingingredientsandseasontotaste.Makesapproximately2cupsofgravy.
Variation:Red-EyeGravy
Toast flour to amedium brown by stirring over low heat in a dry skillet before using.Substitute1 cupof coffee for1 cupof coconutmilk.AddLouisianaRedHotSauce totaste.
CHERRYOATSUNDAYCAKE
APPLESAUCE3medium-sizedhoneycrispapples(Ivetriedothertypesofapples,butnonecompare)
2cupsfilteredspringwater
1cupscoconutsugar
CAKE2flaxeggs(seehere)
3cupswholegluten-freeoats
124gramssorghumflour
74gramspotatoflour
28gramstapiocaflour
1teaspoonxanthangum
1teaspoongroundcinnamon
1teaspoonbakingpowder
1teaspoonbakingsoda
1teaspoonseasalt
1cupunsweetenedcoconutmilkbeverage
cupagavesyrup
cupsunfloweroil
1banana,pureed
2cupfrozenorganicdarkcherries
Mymothersometimesmadecoffeecake,whichwasbasicallyamany-eggedyellowcakewithabrown-sugar-and-butter-and-cinnamoncrustontop.Thisisreallymoreofaquickbread, and much more nutritious, but for me, there is no getting around the fact thatSunday mornings do occasionally call for cake. The texture and moisture of this oneimprovesgreatlyafterbeingrefrigeratedovernight,sodoyourselfarealfavorandmakeit
beforegoingtobed.
TOMAKETHEAPPLESAUCE:Peel,core,andcoarselychopapples.Placeapples,water,andcup coconut sugar inmedium-sized slow cooker on low and cook 810 hours, stirringoccasionally.Thethicknessoftheapplesauceatthispointdependsonthejuicinessoftheapples.Ifitneedstofurtherthicken,removelidandcontinuetocookonlowuntildesiredconsistency is reached.Let cool and then spoon into canning jars, about full.Makesabout3cups.Setaside1cupapplesauce.Storeremainingapplesauceinrefrigeratorforupto1month.Itfreezesbeautifullyforuptoayear.
TOMAKETHECAKE:Prepareflaxeggsandsetaside.Preheatovento350degrees.Spraya9x 12 panwith sunflower oil and set aside.Blend remaining dry ingredients in a largemixingbowl.Inaseparatebowl,blendwetingredientswith1cupapplesauce.Thenstirinto drymixture. Continue stirring for 5minutes.Mixture should be somewhat foamy.Addfrozencherries.Foldintobatteruntilcherriesarewelldistributed.Coverbowlwithaslightlydampenedtowelandletbattersitfor15minutes.Pourintopreparedpan.Coveragain and let sit another 15minutes. Bake at 350 degrees for 1 hour or until insertedtoothpickcomesoutclean.Allowtocoolbeforeserving.Makes812servings.
PHILSMELLOWYELLOWSCRAMBLE
1tablespoonveganbutter
1tablespoontoastedsesameoil
8ouncessilkentofu
2tablespoonscannedcoconutmilk
cupplaincoconutmilkyogurt
yellowbellpepper,chopped
1smallyellowwintersquash,chopped
2clovesgarlic,minced
3tablespoonsnutritionalyeast
teaspoonpreparedmustard
1teaspoonxanthangum
2flaxeggs(seehere)
teaspoonaldersmokedseasalt
Freshgroundblackpeppertotaste
TonyChacheresOriginalCreoleSeasoningtotaste
AfavoritefromBlueMoonVegetarian, thisrecipeoriginallyfeaturedanumberofeggs,butyouwontmissthematall.
Prepareflaxeggsandsetaside.Meltbutterwithoilinaskillet.Beattofuwithmilkandyogurtandpourintoskillet.Addvegetablesandgarlicandcookuntilvegetablesarejuststarting to soften. Stir in yeast, mustard, xanthan gum, and flax eggs. Sprinkle withseasoningsandcontinuetossingandstirringuntilcookedthroughandbrownattheedges.Vegetableswillbeslightlyfirm.Addmoreseasoningtotaste.Makes6servings.
SKILLETCAKES
2flaxeggs(seehere)
92gramschickpeaflour
111gramsoatflour
95gramsalmondmeal
74gramswhitericeflour
1teaspoonbakingsoda
2heapingtablespoonshemppowder
1teaspooncardamom
cupsunfloweroil
cupunsweetenedcoconutmilkbeverage
cupplainyogurt
1cupsparklingmineralwater
Thisisahearty,tenderpancakethatevenpleasedmygrandchildren.Youcanmakethedrymixinbatches,butbecauseofthehemppowder,besuretostoreitinthefridge.
Prepareflaxeggandsetaside.Inalargebowl,mixtogetherallthreefloursandalmondmeal. Stir in the baking soda, hemp powder, and cardamom. In a separate small bowl,combine the sunfloweroil,milk, yogurt, and eggs.Pour the liquidmixture into thedrymixture.Addenoughsparklingwatertomakeathickbatter.Cookonanoiledgriddleoverlowheatuntilbrownedonbothsidesandcookedthrough.Makes8106-inchpancakes.
FRAGRANTPANCAKES
2flaxeggs(seehere)
cupcoconutoil
92gramschickpeaflour
65gramsbrownriceflour
74gramswhitericeflour
65gramsmilletflour
teaspoongroundlavender
teaspoongroundcardamom
teaspoonbakingsoda
teaspoonxanthangum
teaspoonseasalt
1tablespooncoconutsugar
1largebanana,pureed
1tablespoonhigh-qualityvanillaextract
1cupcannedcoconutmilk
Sparklingmineralwater
Youcantellwehaveathingforlavender.Itgrowslikecrazyinouraridregion,andwehave plenty of it in our garden. The lavender, cardamom, and vanilla calm and restoreenergy.
Prepare flax eggs and set aside. Melt coconut oil over low heat. Combine all dryingredients in a bowl. Stir in banana, oil, and vanilla. Add coconut milk and enoughsparklingwatertocreateasomewhatthin-tomedium-bodiedbatter,oraspreferred.Battermaythickenasitsits.Continueaddingsparklingwaterasnecessary.
Brushgriddlewithoilpriortoeachbatch.Preheatgriddleovermediumheat.Pourcup of batter for each pancake.Cook overmediumheat until toasty brown and visiblycooked through. Flip and continue cooking until toasty brown. Serve with nut or seed
buttersandjam,warmagavesyrup,ormaplesyrup.Makes126pancakes.
BRUNCHFLORENTINE
2flaxeggs(seehere)
34slicesthicksourdoughbread*
8ouncessilkentofu
3clovesgarlic,minced
teaspoonTonyChacheresOriginalCreoleSeasoning
2cupsbabyspinach,washedandchopped
cupgreenchilisauce
cupcannedcoconutmilk
cupcashewmilk
1cupCantBeCheese(seehere)orgratedvegancheddarcheese
2teaspoonsxanthangum
This isanother favorite recipe fromBlueMoonVegetarian.Once again,weomitted theeggs6ofthem!infavorofasmallamountoftofu.
Prepareflaxeggsandsetaside.Arrangebreadinabuttered9x13bakingdish.Mixallother ingredients except cheese in amedium-sizedbowl andpouroverbread.Topwithcrumbledcheese.Coverandletsitinrefrigeratorovernight.Bakethenextmorningat350degreesfor45minutes.Allowtocoolfor15minutesafterremovingfromoven.Makes8servings.
*Bread should be homemade or artisan bread, gluten-free, of course, and several daysold,notfresh.Baggedbreadfromagrocerystorewillsimplydissolve.
PUMPKINPUDDING
3flaxeggs(seehere)
115-ouncecanofpumpkin
3ouncessilkentofu
cuporganiccanesugar
1teaspoonxanthangum
cupagavesyrup,plusmorefordrizzling
cupplaincoconutyogurt
18-ouncecartonvanillacoconutyogurt
Veganbutter
Youcouldbakethisinagluten-freepiecrusttoo.
Blendthepumpkin,tofu,sugar,xanthangum,syrup,andyogurtinafoodprocessoruntilvery smooth. Coat six 6-ounce heatproof ramekins with butter and fill with pumpkinmixture.Bakeat350degrees for30minutes.Letcool.Runabutterknifebladearoundinsideedgesoframekinsandunmoldpuddingsontoplates.Drizzlewithagavesyrupanddollopwithvanillayogurt.Makes6servings.
PAULASVERSIONOFTHEWORLDSBESTGRANOLA
4cupsnutsofanykind
cupcoconutoil,melted
cupagavesyrup
cuporangemarmalade
cupfruit-onlyapricotjam
1cupfilteredwater
2tablespoonshigh-qualityvanillaextract
teaspoonseasalt
8cupsgluten-freeoats
Driedfruit,amountandtypetotaste
Thetruthaboutthisrecipeisthatyoudonthavetorestrictyourselftoapricotjam,nordoyouhavetousemarmalade,necessarilysoitsagoodwaytouseuppartialjarsofjamor last years canning efforts. But themarmalade, apricot and vanilla flavors are quitewonderfultogether.
Preheatovento225degrees.Chopnutsinfoodprocessor.Inasaucepan,makealiquidofcoconutoil,agave,marmalade,jam,water,vanilla,andsalt.Bringtoaboil.Placenutsinaverylargepanandpourliquidoverthem.Stir.Addoatsandmix.Payattentiontodrynessandaddwatertoliquidmixifit lookslikeyouaregoingtoneedit.Butdontgetit toowet.
Spread themix evenlyover twoungreased cookie sheets or asmany asyourovenwillhold.Toastforonehour,andthenbegincheckingevery20minutesuntilgranolaisdarkbutnotburning(inotherwords,slightlyover-toastthemix).Thismaytakeseveralhoursandvariescompletelyfromoventooven.Stirindriedfruitaftergranolahascooled.Storewell-sealedinacool,darkplace.Makes32-cupservings.
*Candiedginger,finelychopped,isalsoagoodaddition.
BANANA-PEACHCRUNCH
2largeorganicbananas
1cupsPaulasVersionoftheWorldsBestGranola
cupvanillacoconutmilkyogurt
cupcannedcoconutmilk
1cupspeaches,chopped(cannedorfresh)
Extravanillacoconutmilkyogurt
Agavesyrup
Idreamedthisupasadessert,actually,onenightwhenwewantedsomethingsimplebutsweet. Its the texture of the granola that carries this simple concoction andmakes it aperfectcenterpieceforbreakfast.
Dice bananas and layer a portion of the bananas in a flat-bottomed, 24-ounce servingbowl.Drizzlewith cannedcoconutmilk and then topwith a layerofgranola.Continuelayeringinthisfashionuntilingredientsareusedupyoushouldhaveatleasttwolayersbut three is possible and preferable with the right bowl. Cover bowl with a towel andallowtosetupinthefridgeforanhour.Removetowelandtopwithpeachslicesanddabsofvanillayogurt.Drizzlewithagavesyrup.Makes24servings.
SALADSANDSANDWICHES
WesternColeslaw
DisappearingKaleSlaw
EndiveandBokChoyinCreamyBasil-GrapefruitVinaigrette
Butter-DillSalad
MightyFineTacoSalad
NewKentuckyPotatoSalad
SunnyPastaSalad
AlmostNirvanaFruitSalad
PhilsVegetableRoll-ups
HippieEggSalad
ChickSalad
SpicyTLTonToast
Five-BeanSandwichSpread
I conducted an informal survey asking folks to tell me what theyd like to see in theirfavoriteveganandgluten-freerecipebook.Themostasked-fordishwassalads,soIhadtogettowork,sincewerarelywrotedownanyofourfrequentflyers.
WESTERNCOLESLAW
headgreencabbage,verythinlysliced
headredcabbage,verythinlysliced
2carrots,chopped
greenpepper,chopped
Vegenaise
1tablespoonagavesyrup
2teaspoonsyellowmustard
1teaspooncarawayseed
Seasalttotaste
Freshcrackedblackpeppertotaste
Paprika
Thewomeninmyfamilymade thebestcoleslaw,but itwas ladenwithcowsmilkandsugar. I like my version just as well. The green pepper addition to this side dish issomethingIfirstnoticedoutWest,wherepeoplesimplycallitslaw.
Combinevegetables.AddVegenaise1tablespoonatatimeuntildesiredconsistencyisobtained.Addagaveandmustard.Addcaraway.Season to taste.Refrigerate forseveralhours or overnight. As a garnish, sprinkle with paprika before serving. Makes 68servings.
DISAPPEARINGKALESLAW
poundkale,washed,stemmed,andfinelychopped
greencabbagehead,finelychopped
redcabbagehead,finelychopped
4greenonions,thinlysliced
3largecarrots,grated
cuphulledpumpkinseeds
2largegarliccloves,minced
1tablespoonfreshginger,minced
2tablespoonslow-salttamari
2tablespoonscannedcoconutmilk
1cupVegenaise
ThisrecipewasinspiredbytheMoscow(Idaho)FoodCo-opsFamousKaleSlaw,whichIbuyalmosteverytimeIshopthere.Ilovemyversion,butadmittedly,Ipurposefullyhavenotmadetheirs(eventhoughtherecipeisreadilyavailable)becausetodososeemslikeabitofsacrilege.Ifyouveevertriedtheirs,youknowwhatImean.
Mixvegetablesinalargebowl.Placeremainingingredients,includingpumpkinseeds,inblender and puree until smooth. Toss dressing with vegetables. Cover and refrigeratebeforeserving.Makes68servings.
ENDIVEANDBOKCHOYINCREAMYBASIL-GRAPEFRUITVINAIGRETTE
DRESSING1largewhitegrapefruit
8freshbasilleaves
cupextra-virginoliveoil
2tablespoonswhitewinevinegar
2tablespoonsplaincoconutmilkyogurt
2tablespoonshoney
CANDIEDGRAPEFRUITcuporganicsugar
cupfilteredwater
SALADCurlyendive
Curlybiblettuce
Babybokchoy
Iwas lookingforaway touse the leftoverendiveandbokchoyfromEastMeetsWestBurritosduringthephotoshoot.Iwassosurprisedwhenthisrecipeendedupbeinggoodenoughtoincludeinthecookbook!
TOMAKETHEDRESSING:Removegrapefruitpulpfrommembrane,preservingasmuch juiceandpulpaspossible,andplaceinasmallfoodprocessor.Setasidepeel.Chopbasilleavesfinely and add to grapefruit pulp.Add remaining dressing ingredients andprocess untilverysmoothandcreamy.Coverandrefrigerate.
TOMAKETHECANDIEDGRAPEFRUIT:Cut half of a grapefruit peel into x 1 pieces.Bringsugar and water to a boil over medium heat. Boil peel pieces in sugar water untiltranslucent. Remove with slotted spoon, allowing liquid to drain away. Set aside peelpiecesonparchmentpapertocool.
TOMAKE THE SALAD: Remove white stems from baby bok choy, slice crosswise into slices,andsetaside.Tearendiveandlettuceintobite-sizedpiecesandsetaside.Foreachsalad,arrangelaying3bokchoyleavessothattheyprotrudeabovetheedgeofabowloratcrosspositionsonasaladplate.Arrange2largeendiveleavesand2largelettuceleaveson top of bok choy leaves. Arrange sliced bok choy stems on top of endive. Drizzledressing on salad. Garnish with candied grapefruit. Serve immediately. Makes enoughdressingtofor68salads.
BUTTER-DILLSALAD
DRESSING1cupfreshly-squeezedorangejuice
cupextravirginoliveoil
1tablespoonwhitewinevinegar
2tablespoonsplaincoconutmilkyogurt
2tablespoonsagavesyrup
1teaspoonarrowrootpowder
SALAD1largeheadbutterlettuce
1grapefruit,sectionedandsliced
1bunchradishes,thinlysliced
cupfreshbasil,chopped
2tablespoonsfreshdill,finelysnipped
1avocado,chopped
SeveralrecipesinthisbookcameaboutbecauseIwastryingtomimicsomethingIdeatenina restaurant.Butter-DillSaladwas inspiredbya lunchIenjoyedatagreat restaurantcalledForkindowntownBoise.
TO MAKE THE DRESSING: In a small saucepan over low heat, whisk together all dressingingredients.Simmeronlowuntildressingstartstothicken.Removefromheatandallowtocool.Coverandrefrigerate.
TOMAKETHESALAD: Justbeforeserving, tear lettuce intobite-sizedchunksandplace inamedium-sizedservingbowl.Tossinradishes,basil,anddill.Addgrapefruitandavocado
andtosswithdressing.Makes4generousservings.
MIGHTYFINETACOSALAD
TOPPING2cupsdriedkidneybeans
2quarts+1cupsfilteredwater
1cupuncookedbasmatirice
2tablespoonssunfloweroil
largewhiteonion,chopped
1heapingtablespoonhotItalianoregano
2tablespoonsveganbutter
Freshgroundblackpeppertotaste
SALAD1headromainelettuce,chopped
2tomatoes,diced
1leek,chopped
1headredcabbage,chopped
1cupgratedvegancheddarcheese
1avocado,chopped
Cayennepeppertotaste
Mediumsalsa
Tortillachips
Thismakesenoughforcompanyorleftovers,whichevercomesfirst.
TOMAKETHETOPPING:Soakbeansovernightanddrain.Cookonlowinaslowcookerin2
quartsfilteredwaterfor9hours.Inamedium-sizedpan,soakbasmatiin1cupsfilteredwater for20minutes.Placeovermediumheat andbring toaboil.Cookoververy lowheat,covered,for20minutes.Removefromheatandsetaside,covered,untilreadytouse.In a large skillet, saut onion in oil until caramelized. Add cooked beans and half theoreganoandstir.Cookbeans,partiallycoveredandatahardsimmer,untilhalfthejuiceisboiledoff.Addbutter.Topwiththeremainingoreganoandlotsofpepper.Simmerfor15moreminutes,covercompletely,andturnoffheat.
TOMAKETHESALAD:Meanwhile,makeatossedsaladofchoppedromaine,tomato,leek,andredcabbage.Youwillneed2cupsofsaladperserving.Arrangeeachsaladonadinnerplate and topwith cooked basmati. Sprinklewith cheese and chopped avocado. Spoonbeansover therice.Sprinklewithafewdashesofcayenne,and then topwithsalsaandcrumbledtortillachips.Makesenoughbeansandricefor4generousservings.
NEWKENTUCKYPOTATOSALAD
3poundsredpotatoes
2stalkscelery,finelychopped
1medium-sizedyellowonion,finelychopped
cupsweetpicklerelish
1+cupsVegenaise
1+tablespoonspreparedmustard
Seasalttotaste
Freshgroundblackpeppertotaste
Paprikatotaste
InBlueMoonVegetarian, I make a bit of noise about my unwillingness to give up acertainbrandofmayonnaisewhenmakingmymotherspotatosalad.Well,thatwasbeforeItriedVegenaise.
Boilpotatoesuntiltheyjustbarelyyieldtoafork.Donotovercook.Turnoffheat,coverpan,andletpotatoessitinwateruntilcompletelycool.Thisguaranteesthepotatoeswillhave the correct texture. In a large bowl, quarter potatoes lengthwise and then quarteragainhorizontally.Addcelery,onion,andrelish.Mix.Stirin1cupVegenaise,andthenadd1 tablespoonata timeandstiruntilmixture isslightlycreamy.Stir in1 tablespoonmustard,andthenaddmoretotaste.Addsaltandpeppertotaste.Garnishliberallywithpaprika.Coverandrefrigerateovernightbeforeserving.Makes68servings.
SUNNYPASTASALAD
DRESSINGZestfrom1largeorange(about3tablespoons)
cupunsweetenedcoconutmilkbeverage
2tablespoonsextra-virginoliveoil
cupVegenaise
1tablespoonpreparedmustard
Juicefrommedium-sizedlemon
2tablespoonscoconutsugar
2teaspoonsfreshbasil,veryfinelychopped
1tablespoondill,finelysnipped
teaspoonseasalt
Pinchgarlicgranules
Pinchyellowcumin
Pinchwhitepepper
SALAD1boxquinoaveggiecurlspasta
1medium-sizedredbellpepper,finelychopped
1stalkcelery,verythinlysliced
2greenonions,finelysnipped
cuphazelnuts,finelychopped
Iveneverlikedpastasalad,likelyforobviousreasonsthosenoodleswerefullofgluten.ButonceIfiguredoutIneededtobegluten-free,forsomereasonIstartedcravingagoodpastasalad.Gofigure.Thisoneisapotluckprize.
TOMAKETHEDRESSING:Whiskdressingingredientstogetherinamedium-sizedbowl.Coverandrefrigerate.
TOMAKETHESALAD:Cookquinoapastaaccordingtopackagedirections.Allowtocool.Stirinvegetables.Adddressingandnuts.Coverandrefrigerateovernightorforseveralhours.Makes8generousservings.
ALMOSTNIRVANAFRUITSALAD
1cuphuckleberries
2bananas,sliced
1nectarine,chopped
1peach,chopped
112-ouncecanpineapplechunks
1cupwalnuthalves,coarselychopped
2tablespoonspineapplejuice
2teaspoonslemonjuice
2teaspoonslimejuice
1teaspoonagavesyrup
cupsparklingmineralwater
cupcandiedginger,finelychopped
2tablespoonschocolatemintleaves,crushed*
1ouncedarkchocolate,grated(IlikeGreen&BlacksOrganic)
Honey
Gluten-freedarkchocolatewafercookies
ThisrecipeappearedinBlueMoonVegetarianandwas inspiredbymyGrandmaHazel,whodousedhers in7-Up.Mostly, I think, itwasavehicle for those teensy littlemulti-colored marshmallows. The two things together, Im certain, contributed to herdevelopment of diabetes. Trust meyou will not miss either ingredient. One word ofcaution:makethissaladwhennooneisathome, just incaseyouwant toeat theentirebatchyourself.
Mix fruitsandwalnuts inamedium-sizedbowl.Mix juices,agavesyrup,andsparklingwater,pouroverfruit,andtosslightlywithgingerandmintleaves.Separateintoservingbowls, top with grated chocolate, and drizzle lightly with honey. Garnish with darkchocolatewafercookiesandserveimmediately,orelsethesaucelosesitsfizz.Makes4
generousservings.
*Wegrowourownchocolatemint.Ifyoucantfinditinstores,youcansubstituteregularmintleaves.
PHILSVEGETABLEROLL-UPS
FILLING112carrot,grated
cucumber,finelychopped
1celerystalk,finelychopped
1cupredcabbage,finelychopped
cupCantBeCheese(seehere)
cupwalnuts,finelychopped
DRESSING1cupplaincoconutmilkyogurt
cupVegenaise
2tablespoonshorseradishmustard
1teaspoonhotpeppersauce(IlikeLouisianaRed)
ROLLUPSLettuceleaves
1recipeSurprisingTortillas(seehere)orpurchasedgluten-freetortillas
Picnics?Yes.Saturdaylunches?Yes.Forgettable?No.
Mixthefillingingredientstogetherinamedium-sizedbowl.Inasmallbowl,combinethedressingingredients.Addenoughdressingtothevegetablemixturetomoistenit.Spoon
vegetable mixture into lettuce-lined tortillas and roll into burritos. Save any leftoverdressingtothinwithsunfloweroilforahotbutyummysaladdressing.Makes46roll-ups.
HIPPIEEGGSALAD
114-ouncepackageextra-firmtofu,drainedandpressed(seehere)
medium-sizedyellowonion,minced
greenpepper,minced
14-ouncejarcapers
cupsweetpicklerelish
2tablespoonsnutritionalyeast
Vegenaise
1teaspoonpreparedmustard
1teaspoonagavesyrup
Seasalttotaste
Freshcrackedblackpeppertotaste
Lettuce
Yourchoiceofgluten-freebread
My introduction to tofuwas at a hippie fair atHaight-Ashbury inSanFrancisco in the1970s.Itwasloveatfirstbite,butitwasthirtyyearslaterthatIfirstexperimentedwithegglesseggsalad.
Crumbletofuinabowlandmixwithvegetablesandrelish.AddVegenaiseatablespoonatatimeuntildesiredtextureisreached.Addnutritionalyeast,mustard,andagave.Addseasoningstotaste.Refrigerateseveralhoursorovernight.Stirbeforespooningbetweenbreadslices.Dresswithlettuceleaves.Makesenoughfillingfor46heartysandwiches.
CHICKSALAD
2cupscookedchickpeas,mashed
medium-sizedyellowonion,finelychopped
2celeryribs,chopped
redpepper,finelyminced
cupsweetpicklerelish
Vegenaise
2teaspoonsmiso
1teaspoonpreparedmustard
Seasalttotaste
Freshcrackedblackpeppertotaste
Lettuce
Yourchoiceofgluten-freebread
This is, rather obviously,meant to fill that blank spot left by chicken and tuna salads,which,aswithotherthingsfromtheanimalkingdom,Iactuallydontmiss.ButIamgladIdecidedtogivethisatry.Greatlunchorroad-tripfare.
Inamedium-sizedbowl,mixchickpeaswithvegetablesandrelish.Blendmiso,mustard,and a small amount of Vegenaise together and add to vegetable mixture. Stir inVegenaise a tablespoon at a time until desired texture is reached. Add seasonings totaste.Processslightlyinafoodprocessor,leavingmixturecoarseandsomewhatchunky.Refrigerate several hours or overnight. Spoon between bread slices. Dress with lettuceleaves.Makesenoughchicksaladfor46heartysandwiches.
SPICYTLTONTOAST
MARINATEDTEMPEH18-ouncepackageTofurkytempeh
2tablespoonsliquidsmoke
1tablespooncoconutaminos
1tablespoonpuremaplesyrup
1tablespoonfilteredwater
1teaspoonsmokedpaprika
1teaspoonaldersmokedseasalt
1tablespoontoastedsesameoil
DRESSING2tablespoonsVegenaise
2tablespoonsmiso
Hotsaucetotaste(optional)
SANDWICHLettuce
Tomatoslices
Yourchoiceofgluten-freebread
IhaveBlueScorcherinAstoria,Oregon,tothankforinspiringthisone.
TOMAKETHEMARINATEDTEMPEH:Slicetempehlengthwiseintothethinneststripspossible.Inasmallbowl,stirtogetherliquidsmoke,aminos,syrup,water,paprika,andsaltuntilsaltdissolves.Inasmallbakingdish,arrangetempeh,pouringmarinadebetweenandaroundstrips. Add a small amount of water if necessary to completely submerge tempeh.Marinate,covered,intherefrigeratorovernight.Frytempehinoiluntiltoastedaroundtheedges.
TOMAKETHEDRESSING:MixVegenaise,miso,andhotsauce.
TOMAKETHESANDWICH:Toastbread,andthenspreadwithmisodressing.Arrangetempehontoastwithtomatoandlettuce.Makesenoughtempehfor23sandwiches.
FIVE-BEANSANDWICHSPREAD
FILLING1cupFiveBeans(seehere),drained,chilled,andmashed
2tablespoonsnutritionalyeast
cupchoppedgreenpepper
2tablespoonscapers
2tablespoonspimentos,finelychopped
2tablespoonssweetpicklerelish
2tablespoonsblackolives,finelychopped
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