Need a Can of Coconut Milk? Try the Healthy Librarian's No-Fat Coconut Milk
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Lately, I can't get enough of my faux coconut milk creations! If you haven't tried H.L.'s brand of coconut milk yet, give it a try--and see if you don't develop your own coconut crush.
Say hello to mellow curries, Thai food, no-fat-no-sugar pina coladas and more!
Here's my story:
Yes, I wrote about making faux coconut milk three months ago with my Vindaloo Curry experiment--but I've developed such a huge "coconut crush" I wanted to encourage you all to give it a try.
Why do I avoid coconut milk? It's loaded with saturated fat--the worst kind. One cup has 48 grams of fat--43 grams are saturated. Compare with one cup of soy milk which has 4 grams of fat.
How to make no-fat coconut milk:
1 tsp of coconut extract (or start with 1/2 tsp. & taste first) to 1 cup of regular (not light) unsweetened soy milk, or hemp milk, or whatever non-dairy milk you like.
Use this same ratio (1 tsp. to 1 cup--1/4 tsp to 1/4 cup) of extract to milk whether you're making more or less coconut milk. I prefer soy milk when making faux coconut milk--4 grams of fat per cup give it a creamier texture.
Note: 1 can of real coconut milk is 14 ounces. Mix 14 ounces of "milk" with 1 1/2 tsp of coconut extract (more or less to taste)
I ditched my Durkee's artificial coconut extract when I spotted this natural blend, Silver Cloud, at Whole Foods a few months ago. It's pricey--but it's also a large bottle. Click on Silver Cloud if you can't find this locally.
Spicy African Sweet Potato Lentil Garbanzo Peanut Perfection
This is an "enlightened" version of a recipe from my new favorite recipe blog, "Peas and Thank You". Check it out--lots of easy delicious veg recipes that are mostly no-fat adaptable. I linked to this recipe a month ago--but didn't spell out my modifications. So here they are! That's how much I want you to try this!
It's mostly a "chop, measure, open a can & dump" recipe--no sauteeing.
I can't think of an easier & more nutrient-dense meal than this one--loaded with sweet potatoes, red lentils, tomatoes, and garbanzo beans. Crazy good!
Spicy African Sweet Potato Lentil Garbanzo Peanut Perfection
Serves 6
Ingredients:
1 can garbanzo beans, drained & rinsed
1 GIANT sweet potato, peeled & cubed (should measure 3-4 cups!)
1 1/2 tsp. curry powder
1/2 to 1 tsp. garam masala (depending on how spicy you like it) Buy this spice!! It's a must have.
1 tsp. cumin
1 TBS minced ginger
3 garlic cloves, minced
a couple dashes of cinnamon
1 1/2 TBS maple syrup or 2 packs of stevia
1 14 oz. can of Muir Glen petite diced fire-roasted tomatoes in juice or the crushed ones (but, if you like extra spice & heat like I do--try this with Muir Grlen's fire-roasted tomatoes with green chilis or if you REALLY like heat, use the fire roasted tomatoes with chipotles--but ONLY if you like it hot & spicy)
Faux Coconut Milk: 14 oz. of regular soy milk (or substitute) mixed with 1 1/2 tsp. of coconut extract
2 cups of low-sodium vegetable broth
2 TBS natural peanut butter
1/2 cup red lentils, rinsed
Optional garnishes: cilantro, chopped peanuts (if you want), or sprinkle in brown rice.
Preparation:
Note: I prefer the "on the stove version"--the pototoes stay firmer.
1. Crockpot version: combine all the ingredients in a crockpot and turn to high for about 1 hour to get it going. Then lower it to the low setting for the next several hours. Watch it though! You want the sweet potatoes soft, but not mushy--and it can change quickly from "too hard" to "too soft". I cooked mine in about 4 hours, I think.
2. On the stove version: combine all the ingredients in a big soup pot. Heat to boiling and then lower it to a simmer and cook covered for about 45 minutes to an hour. You want the lentils to turn to mush--and the sweet potatoes "just right".
Nutritional Information based on 1/6 serving
Nutrition Facts
Healthy Librarian's
Spicy African Peanut Sweet Potato Chickpea Stew |
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Serving Size: 1 serving
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Amount Per Serving | |||||
Calories | 240 | ||||
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Total Fat | 5.5g | ||||
Saturated Fat | 0.6g | ||||
Trans Fat | 0g | ||||
Cholesterol | 0mg | ||||
Sodium | 181mg | ||||
Carbohydrate | 35.6g | ||||
Dietary Fiber | 9.4g | ||||
Sugars | 9.9g | ||||
Protein | 12.1g | ||||
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A Make-Over of My Mother-in-Law's Comfort Soup--African Sweet Potato Pineapple Soup
photo & my recipe inspiration by: Food Blogga
Two years ago when my mother-in-law was in the terminal stages of cancer she lost her appetite--and no food sounded appetizing to her. Except for Susan's African Sweet Potato Soup!
It made me so happy to find something I could cook that would still bring her comfort & pleasure. To read her story, click here.
It's ironic that I first posted the "full-fat" version of this recipe in a post about a cancer survivor's prescripton for a perfectly relaxing weekend. Read that here.
Susan "The Food Blogga" & the creator of the original recipe commented on that post:
"Hi Medical Librarian! I just now noticed your link to my sweet potato soup when I was responding to a comment. I am so happy that you love the soup and that it's become a part of your favorite weekend. :)
I really enjoyed this post. I think so many of us go through life delaying gratification and not living in the moment. I know I do.
And I sincerely don't want to wait until something tragic happens to start enjoying every day. A few weeks ago I starting hiking and made a commitment to myself to try something new every weekend (well, almost every weekend). I have found it incredibly rewarding;
I have also found that I'm more productive during the week, which is an added bonus. So thanks for this inspirational post. And have a truly beautiful weekend!"
I've long since stopped making this soup--the original's made with 1/2 cup of salted peanut butter, 15 ounces of coconut milk, and olive oil.
Nutritional Info on the ORIGINAL full-fat recipe 1/6 of recipe
Nutrition Facts
African Sweet Potato Pineapple Peanut Soup
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Serving Size: 1 serving
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Amount Per Serving | |||||
Calories | 292 | ||||
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Total Fat | 17.2g | ||||
Saturated Fat | 5.3g | ||||
Cholesterol | 0mg | ||||
Sodium | 130mg | ||||
Carbohydrate | 29g | ||||
Dietary Fiber | 5g | ||||
Sugars | 14.4g | ||||
Protein | 7.1g | ||||
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But, then it dawned on me! Why not try it with my faux coconut milk, cut out the oil, and add just 2 TBS of unsalted peanut butter instead of 1/2 a cup? And I could always add some PB2 if it need more peanut flavor. I think the remake of "My Mother-in-Law's Comfort Soup" turned out just fine! Let me know know what you think, if you give it a try.
The Secret to This Soup's Success--Roast the Sweet Potatoes Skin Side Down
Pineapple, Onions, & Sweet Potatoes
My African Sweet Potato Pineapple Soup Make-Over
Serves 4-6
Ingredients:
2 large sweet potatoes, scrubbed and sliced in half lengthwise
1 medium sweet onion, diced
1 cup fresh or canned diced pineapple (drain if using canned pineapple) (I used fresh)
4 cups low-sodium vegetable broth
2 tablespoons light brown sugar or maple syrup
2 TBS creamy unsalted peanut butter (add some extra PB2 if you want more peanut flavor)
1/2 jalapeno (the more the seeds the hotter the flavor) I used a whole jalapeno!
Faux Coconut Milk: 14 oz. of regular soy milk (or substitute) mixed with 1 1/2 tsp. of coconut extract
salt, to taste
Preparation:
1. Preheat oven to 400 degrees F. Line a baking pan with parchment paper (for easy clean up). Lightly spray the cut-side of the potatoes with canola cooking spray (optional, of course).
2. Roast flesh side down for 40-45 minutes, or until tender when pierced with a fork. Scoop out the flesh and discard the skins.
3. Preheat at deep soup pot over medium high heat, then saute onions on medium for 5 minutes, or until lightly browned. Add a little vegetable broth, 2 TBS at a time if onions start to stick & to deglaze the pan.
4. Add cooked potatoes, pineapple, and broth. Bring to a boil; reduce to low, and add brown sugar or maple syrup, peanut butter, and jalapeno; cook 7-8 minutes. Turn off heat; allow to cool down before pureeing.
5. Working in batches, puree the soup in a blender or a Vita-Mix until smooth; return to the pot over low heat. Add the faux coconut milk and salt (optional) , and stir occasionally until the soup is thoroughly combined and heated, about 10 minutes. Season to taste with salt. If you prefer a thinner soup, simply add a bit more water, broth, or faux coconut milk until desired consistency is reached.
Garnish individual bowls with fresh cilantro and chopped peanuts.
Nutritional Info AFTER the Make-Over--based on 1/6 of the recipe
Nutrition Facts
Healthy Librarian's
African Sweet Potato Pineapple Peanut Soup |
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Serving Size: 1 serving
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Amount Per Serving | |||||
Calories | 194 | ||||
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Total Fat | 4g | ||||
Saturated Fat | 0.6g | ||||
Trans Fat | 0g | ||||
Cholesterol | 0mg | ||||
Sodium | 149mg | ||||
Carbohydrate | 33.4g | ||||
Dietary Fiber | 4.5g | ||||
Sugars | 20.7g | ||||
Protein | 6.8g | ||||
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Pina Colada Soft Serve - My After Dinner Snack
Big thanks to blog reader, Janet, for my new fave must-have dessert!
Ingredients:
1 cup frozen ripe pineapple, cut into chunks
1/4 cup regular (not light) soy milk
1/4 tsp. coconut extract
TIP: cut up a ripe fresh pineapple, and measure 1 cup servings into individual baggies. Freeze. You can enjoy a fat-free rum-free sugar-free Pina Colada every night for dessert!
Preparation:
Soften just a little--either leave it out for 10 minutes, or zap for seconds in the microwave on defrost
Mix in the Vita-Mix, food processor, or blender until smooth.
Enjoy!
Nutrition Facts
Healthy Librarian's
Pina Colada Soft Serve |
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Serving Size: 1 recipe
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Amount Per Serving | |||||
Calories | 107 | ||||
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Total Fat | 1.2g | ||||
Saturated Fat | 0.1g | ||||
Trans Fat | 0g | ||||
Cholesterol | 0mg | ||||
Sodium | 27mg | ||||
Carbohydrate | 22.9g | ||||
Dietary Fiber | 2.3g | ||||
Sugars | 16.2g | ||||
Protein | 3.6g | ||||
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Enjoy!
My next experiment? Adding a little rum for a Faux "Real" Pina Colada!
Red Curry Laksa from "Appetite for Reduction" Made with Faux Coconut Milk--and Grilled Tofu--Not Cubed!
TIp #1: My husband & I loved Isa's Curry Laksa--but we were surprised to find out it was more of noodle soup than a curry. Use faux coconut milk, and DO NOT cube the tofu. Press it & grill it on a grill pan and add at the end!
Tip #2: Cook ALL the bok choy in the soup pot--don't keep the leaves raw, as Isa suggests! We've tried it both ways. Cooked in the soup is better.
Tip #3: Look for already cooked Pad Thai rice noodles--a time-saver!
Recipe on page 186-187 of "Appetite for Reduction"
Mary the Librarian's Awesome Lime Ginger Honey Sesame Dressing
Mary, one of the healthy librarians with whom I work brought in another of her "knock-your-socks-off" recipe creations yesterday.
I don't know how she does it!
Give it a try.
Recipe for 1-2 salads – double if you need more:
2 TBSP rice wine vinegar (I use Kikkoman brand)
Juice of half a lime
½-1 TBSP honey
1-ish tsp. grated ginger
2 TBSP unflavored soy yogurt
1 tsp roasted sesame seeds (I got a jar at the Asian food market, already roasted)
Whisk like crazy and enjoy! You can use this as a marinade or a dressing.
Sorry--I'll post the recipes to individual "recipes on one page" links later this weekend! Time to get ready for an upcoming travel extravaganza.
Yippee! New recipes! These all look yummy...I'm going to dip right into the sweet potato/pineapple soup...even though temps reached nearly 85 here in Vermont. I just checked out Peas and Thank You website and it looks like its worth investigating further. I'm not a faux meat eater, so these dishes really appeal to me. Your enthusiasm is contagious Deb! Have a great trip...wherever you're going!
Posted by: Gael in Vermont | May 13, 2011 at 01:23 PM
I love when you share your recipes.
Merci beaucoup!
I was wondering about freezing..
'measure 1 cup servings into individual baggies. Freeze. ' so you do use plastic bags in the freezer (what else is there?).
After reading the NYTimes review on'What's Gotten into us? by McKay Jenkins
www.nytimes.com/.../books/review/book-review-whats-gotten-into-us-by- mckay-jenkins.html
I'm cutting back on plastic containers big time.
Thanks for you blog!!
Carolg
Posted by: Carolg | May 18, 2011 at 06:41 AM
I love love the recipes and can't thank you enough for your elegant site and for remaining independent from advertisers. Though I would wholeheartedly buy your book, when the time comes.
Posted by: Aviva Sucher | November 05, 2011 at 07:41 AM
I recently found your blog via a link at The New York Times. Your recipe for Spicy African Sweet Potato Lentil Stew looked so tasty--combining, as it does, some of my favorite ingredients--I decided to make it that very night. It was absolutely delicious--and even more delicious, if that's possible, the next day! I told my husband I couldn't believe I'd lived so long without eating a vegetarian stew this yummy . . . Thank you for your blog! I look forward to trying more recipes.
Posted by: Shelley | December 03, 2011 at 03:05 PM