Friday, November 10, 2017

Lemon-Coconut Oatmeal Porridge (Sugar-Free, No Poured Oils, Plant-Strong, Vegan)


Recently I was at a social function where I found myself hanging over the dessert table and "sampling" more than one delicious Lemon-Coconut Square.  In my opinion, these "dainties" (what sugar-y confections at "Teas" were called in my youth) are the creme-de-la-creme of the dessert table.  But.... as much as I enjoyed them, I felt like a huge fraud, since (1)I am working to lose inches and (2)I profess to be vegan.  The eggs, fat and sugar in these Lemon-Coconut Squares are not dangerous in moderation, but if you eat 3 squares/bars, you are taking in something like 30 g of fat (saturated and unsaturated), as well as 450 calories of energy.  So, I went searching for a recipe that would allow me to enjoy the essence of this lovely dessert, while being low in fat and calories, and higher in nutritional benefits.

Voila!  The Lemon-Coconut Porridge Recipe was born-- or REBORN maybe, in a vegan form.


Start by making a fabulous VEGAN LEMON CURD (i.e, no eggs)

INGREDIENTS (in your vitamix carafe, or other blender carafe):

  • 3 small organic lemons- will fill a measuring cup, chopped and seeded with skin still on (scrub up in advance)
  • 2 T. Organic Yellow Corn Flour/Starch (or Arrowroot or Tapioca Starch)
  • 3/4 teaspoon Stevia Powder (I use Truvia) or other sweetener to your taste
  • 1 C. Non-Dairy Milk (I used Almond, but Coconut would be delicious)
  • Pinch of Salt
  • 1/8 teaspoon Turmeric (Optional: for the Yellow Color)
Blend Well.

Pour into a medium pot on the stove and whisk over medium high heat until the curd thickens (curdles?).  It happens VERY FAST so don't wander away, if at all possible.

Pour into small mason jars and let cool.

Spoon the yummy (but tart) Lemon Curd over a lovely bowl of steel cut oats and sprinkle on as much coconut shred (I use raw, organic) as you desire.  Eat.  Love.

Here are some more porridge recipes you will also love:

Wednesday, November 1, 2017

Orange-Oatmeal Walnut-Date Brownies... Vegan, No Poured Oils


These are yummy, and compared to other brownies, pretty healthy.

Here are the list of Ingredients:

1 C.     Pitted Medjool Dates
3/4 C.  Hot Water
1 C.      Rolled Oats
1/2 C.   Walnut Pieces
1/2 C.   Cocoa Powder
1/2 tsp. Baking Powder
3 T.       Maple Syrup
2 tsp.    Orange Extract (or Vanilla if you wish)
Pinch    Sea Salt

METHOD:

  1. Preheat oven to 350F/175C
  2. Pour hot water over the dates and let them sit in a bowl for about 10 minutes
  3. Drain the water off and then blend up the dates in a food processor, scraping down as you go
  4. Add oatmeal, walnuts, cocoa, baking powder, maple syrup, and sea salt.
  5. Process until smooth, scraping down the bowl as you go.
  6. In an 8"x8" pan, cover bottom with parchment paper and press in brownies
  7. Bake 20 minutes
  8. Let cool, and then cut into 16 pieces
  9. You may store the brownies for up to 5 days in the fridge (in an airtight container)
Using the information at FitnessPal.com, I calculate that each brownie has about 175 calories... AND a whopping 13g of fibre!!


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Monday, October 23, 2017

Champorado-- Filippino Chocolate Sticky Rice made in the Instant Pot

So, this summer when our little Fil-Can granddaughters visited we went out and bought a ton of rice-- brown rice, brown Basmati, Jasmine rice, and plain old white rice.  While potatoes and beans are our starches of choice, our grandies prefer rice.  However, this year they didn't seem to want to eat it as quite as often, even though the Instant Pot delivers it in a lovely, highly digestible and delicious form.

So, this is to say that we have a LOT of rice left in our pantry.  I have been using it up in stews, for burrito filler, etc., but today I ran across a recipe for Champorado, a Filippino sticky rice chocolate pudding, and I thought, hey, I've got these ingredients in spades!

And I have an opportunity to see if I can make it fast and easy in the Instant Pot.

So.....

Measure out the following:

INGREDIENTS:

2 C. Rice, clean and soak it   (I used plain white rice, but glutinous rice is what is traditionally used)

3 C. Water

1/2 C. Cocoa

1/2 C.- 1 C.  Brown Sugar (or Coconut Sugar, what I used)

3 C. Coconut Milk (your choice if you want to use the canned, thick stuff or the drinkable coconut milk-- or any other non-dairy milk, for that matter)

1/2 C. Chocolate Chips

METHOD:


  1. Stir first 4 ingredients together the Instant Pot, and cook as you would rice.  I set the Instant Pot on the Rice Setting, then Manually add 15 minutes to the 10 minutes=25 minutes.  
  2. When the rice is cooked and has vented for 15 minutes, I remove the lid and scrape the pudding into another bowl or pot. To that I add the Coconut milk.  I do a taste test and may add in a little more milk or sugar or water.
  3. Scoop into bowls and add a small handful of chocolate chips to "garnish"
ENJOY!

Get your high-end Smart Bluetooth Instant Pot by clicking above.  You can do just about any type of cooking (including sauté) and you can do it faster with less inconvenience.... even do your cooking from work on your smart phone...hehehe.... just need to put the ingredients together before you leave for work.

Monday, October 16, 2017

Oat-Whole Wheat Carrot Cake - No Poured Oils, Plant Strong, Egg- and Dairy-Free


Here is maybe the best Carrot Cake (read: virtuously low-fat, sweet, many-textured, moist and tasty to the max) that I have ever baked.  What a bonus that it is healthy!!  I found it so moist, sweeet and flavourful that I believed a frosting would have ruined it... but feel free to go for the traditional (vegan?) cream cheese frosting if you so desire.

INGREDIENTS:
  • 1 cup rolled or quick cooking oats
  • 1 cup chopped walnuts
  • 1 cup whole wheat pastry flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon ground ginger
  • 1/2 teaspoon fine sea salt
  • 1/2 cup unsweetened finely shredded coconut
  • 1 cups grated carrots
  • 1 cup pure maple syrup
  • 1 cup pitted, chopped dates (I used Medjool- you could use raisins, etc.)
  • 1 1/2 teaspoon pure vanilla extract

METHOD:
  1. Assemble tools and ingredients (measured already).  You will need a food processor, a grater (or a blender, what I used), a whisk or mixing spoon, 2 large bowls, a 9" square pan covered in parchment paper or a silicone mat.
  2. Preheat the Oven to 325F/165 C
  3. In food processor, chop oats and walnuts until coarsely ground.
  4. In a large bowl, combine flour, baking powder, baking soda, ginger, salt and coconut.  Stir in the oats and walnuts.
  5. In the other bowl, (or in the blender caraffe), mix together the grated carrots and maple syrup and vanilla. (I skip the "grate carrot" step this way-- just blend them altogether).  
  6. Add the wet ingredients (including the dates or raisins, etc.) to the dry ingredients and stir until well-blended.
  7. Pour batter in pan and bake for about 1 hour.
Cool completely and cut into squares.

Each square should be under 200 calories, 6 g. fat, and 4 g. protein.  

This recipe is adapted from a recipe by WholeFoodsMarket.