Plant-Strong Comfort Food for Real Men - Belgian Beer Seitan Stew with Mashed Potatoes. Plus "Caesar Chavez" Dressing and a Mayo Your Waistline Can Live With

 

 

 Belgian Style "Beef" Stew with Dark Beer

 

 

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My husband was out-of-town for three days this week, so yesterday I decided to make a "Welcome Home" dinner that featured his "all-time favorite foods":  dark beer & mashed potatoes!  

I wanted something that makes up fast--and would give us plenty of left-overs.  Bingo!  Hearty Belgian-Style Stew with Dark Beer & Mashed Potatoes.

And I definitely needed some serious comfort food yesterday.  Oh my, what a stress-filled roller coaster ride this week has been!   Don't ask--the tests are all over--and things are good.  Still waiting on the resolution of the Federal debt-ceiling.  It was time for playing in the kitchen while listening to NPR.  THE PERFECT Stress-Reliever in my book.

The Back Stew Story:

I first made this hearty delicious comfort-food stew a couple of months ago--it's my make-over of a recipe I found in Robin Robertson's, Vegan Planet--my new Go-To-Cookbook  (even though it was published in 2003). A vegan dietitian blog reader recommended it to me--it's her favorite.  Here's the first Robertson recipe I tried.  A winner.

OK, you have to work-around or ignore Robertson's additions of oil, coconut milk (easy to do if you click here), & occasional cheese--but, trust me, her recipes are pitch-perfect, easy, & the ingredients are things you can find in any grocery store, anywhere in the U.S.--not just New York City!   I just sent my sister-in-law a copy as a thank-you for the 4th of July weekend in NC.

 

 

Vegan Planet - My Go-To Cookbook

 

 

A Couple of Technical Points, First!

 

1.  Seitan.  It's the "meat of wheat"--an ancient Asian high-protein versatile "meat substitute" that has a nice chewy texture and conveniently picks up the flavors of whatever ingredients it's cooked with.  Kind of like tofu--but with a much better texture.  You can slice it, dice it, or chop it.  Works well with stir fries or as a salad topping--just saute it in your favorite yummy sweet n' spicy, teriyaki, or barbeque sauce and Voila!

2.  Seitan is made with wheat gluten--the protein part of wheat--so it works well for those of you who avoid soy--but it won't work for those of you who avoid wheat, especially gluten! 

3.  Seitan is high-protein.  Like 21 grams of protein for an average  1/3 cup serving.

4.  Seitan is low-fat.  Like 2 grams of fat for an average 1/3 cup serving.

5.  If you've tried seitan before, and you weren't that crazy about it--give this recipe a try!   It's richly flavored--and it even improves if you let it sit for awhile, before serving it.  Let those flavors soak in.  And the next day--oh baby!

6.  I used WestSoy's brand--the strips--2 8 ounce packages.  Any brand would be just fine!

7.  For some quick seitan salad recipes, click here and here

 

 

The Healthy Librarian's Recipe Make-Over: Belgian Stew with Dark Beer

 

A Few of the Ingredients that went into Belgian Beer Stew & Mashed Potatoes

Onions, Mushrooms, Carrots, & Seitan--Simmering in Dark Beer, Broth, & Spices

 

 

A Second-Helping of Belgian Beer Stew?  My Husband Had One

 

My First Belgian Beer Stew--Served Over Whole Wheat Fettucine Noodles

 

Click here for a copy of the recipe on one page.

 

Belgian-Style Seitan Stew with Dark Beer and More

Servings:  4-6

 

Ingredients:

 

1 pound of seitan, cut into strips (or cubes)  I used 2 8 oz. packages of WestSoy Seitan Strips

1 very large sweet onion, chopped

1 1/2 cups of carrot chunks

8 ounces of white mushrooms, sliced

1 tablespoon of dark brown sugar (or other sweetener)  NOTE:  Use less if you don't like or want sweetness in your stew

2 tablespoons of white whole wheat flour

1 cup of dark beer  (your choice)

1 tablespoon of molasses   NOTE: Omit or use less if you don't like the taste of molasses--or if you don't like or want sweetness in your stew.

2 teaspoons of Dijon mustard

2 teaspoons of white wine vinegar  (balsamic would be fine, too!)

1 teaspoon of dried thyme, crumbled

1/2 to 1 tsp. of whole caraway seeds (optional: if you lke the taste of caraway.  I think it adds a great flavor to this stew)

1 bay leaf

1 cup of low-sodium vegetable broth (plus, have another 1 cup on hand for sauteeing the seitan & vegetables to prevent sticking)

1 10 ounce package of sweet green peas, thawed

salt & pepper, to taste

Optional:  If you need more flavor, you can add a few dashes of Worcestershire Sauce--there are vegan varieties, if needed)

 

Preparation:

1.  Heat up a large non-stick saute pan--preferably, one with a lid.  Warm up about a 1/4 of a cup of the vegetable broth, & then saute & brown the seitan for about 10 minutes.   Add additional broth, to prevent sticking.  Don't worry if the seitan doesn't "brown" the same way as it would with oil--it's not necessary!  Remove the seitan to a plate.

2.  Add the onions to the pan & saute  over medium heat for about 2 minutes.  Add a little more broth, if necessary, to prevent sticking, & to deglaze the pan.  Cover, lower the heat, and cook until softened, about 5 more minutes.

3.  Add the mushrooms  & mix well with the onions.   Stir in brown sugar & cook, uncovered, stirring frequently, until the onions are caramelized, about 5 to 10 minutes.  Add the flour & cook, stirring for 1 to 2 minutes to remove the "raw" taste of the flour.

4.  Add the carrot chunks into the vegetable mixture.

5.  Stir in the beer, molasses, mustard, vinegar, thyme, caraway seeds (if you're using them) and the bay leaf.  Add the 1 cup of vegetable stock, and season with salt (optional) & pepper, to taste.   Simmer, stirring occasionally, until thickened, about 10 to 15 minutes.

6.  Add the seitan back into the pan, and simmer until the flavors are blended, about 10 minutes.

7.  Add the thawed green peas when the stew is done--just heating it all through for 2 minutes.  This keeps the peas nice & green.

8.  Remove the bay leaf--and adjust seasoning.

 

Nutritional Information based on 1/6 of the Belgian Stew Recipe

 

Nutrition Facts The Healthy Librarian's Belgian "Beef" Stew with Dark Beer
Serving Size: 1 serving
Amount Per Serving
Calories	189
Total Fat	1.1g
Saturated Fat	0.1g
Trans Fat	0g
Cholesterol	0mg
Sodium	458mg
Carbohydrate	24.5g
Dietary Fiber	5.1g
Sugars	9.9g
Protein	18.9g
Alcohol	1.3g
Vitamin A 150% Vitamin C 22% Calcium    7% Iron 13%

 

My No-Recipe Yukon Gold Mashed Potatoes

 

No exact recipe.   I always use Yukon Gold potatoes when I'm making mashers & I like to make a lot of them!   My husband can't get enough of these! 

Ann Esselstyn gave me the tip about using Yukon Gold potatoes for mashers.  They have a natural buttery flavor,  they're thin-skinned, so you don't have to peel them, and their color is gorgeous.

How to:

1.  Cut the potatoes into chunks & boil them in a big pot until they're really soft.

2.  Drain.  Place in a large bowl--and have some non-dairy unsweetened milk (I like unsweetened soy milk) heated up & ready to add to the bowl, to make nice creamy potatoes.  Warning:  Only add a small amount of milk at a time, or you'll end up with too-thin-soupy potatoes.  Not a good thing.   But first....sprinkle the drained potatoes with the "secret ingredient".

3.  Secret ingredient: Sprinkle some nutritional yeast flakes onto the potatoes, before mixing.  How much?  Can't tell you.  I never measure.   Maybe 2 tablespoons worth??   Start small--see if you like the taste.  It gives the potatoes a nice slightly "cheezy" taste.

4.  Whip it all up with a mixer--or however you make your mashers!

4.  Add salt--or not & pepper to taste.

 

Appetite for Reduction's Caesar Chavez - A Salad Dressing You Are Going to Love

 

Mesclun Greens, Home Grown Cherry Tomatoes, Crumbled Asian Vegan Burger, Topped with Creamy Caesar Chavez Dressing

 

 10 days ago I got this email from a blog reader in Vermont:

 

"I had 4 friends over for dinner last night...and they all know now that they're getting a vegan meal...and they still come! Amazing. It was Mexican food night.

Well, I served corn tortillas filled with marinated and baked tofu (chili, lime, cumin, garlic and a bit of oil) and then all the veggie toppings for tacos.

I made the Cool Slaw from Isa and her Quinoa with Black Beans. We made a little guacamole...but no cheese or sour cream.

Oh, and I made for a sauce for the tacos...Isa's Caesar Chavez Dressing...OMG...fabu!!!!!! Have you tried that one?

Watermelon for dessert."

 

I'd totally missed Isa's Appetite for Reduction "Caesar Chavez Dressing"!!

I tried it as soon as I had a chance.

This makes up in a flash with a Vita-Mix.

Do not miss it!  It works on salads, on tacos, as a dip, or drizzled into a wrap of salad & Tree of Life Hot 'n Spicy Tofu.  Yum, is all I've got to say about it!

Sure it has nuts, tahini, miso, & capers.  Salt & fat.  But, it's a tiny amount.  As you'll soon see.  And it makes your food zing!   Just be sure to measure what goes on your salad.  1 tablespoon.  I mean it!

That's all you need!

Cook's Notes:  When I first made up a batch (yep, I've already made this twice!) I didn't have the shallots, so I substituted garlic.   Loved the dressing with the garlic.  Then I made up a batch, as the recipe suggests, with shallots.  I like the garlic version much better.  Decide for yourself.

 

Dump Everything Into Your Vita-Mix & Voila--Caesar Chavez Dressing in 20 Seconds or Less

 

Caesar Chavez Dressing 

For a copy of this recipe on one page, click here

Makes 12 servings (1 tablespoon each)

 

Ingredients:

2 tablespoons of chopped garlic  (Isa's recipe calls for 2 TBS of chopped shallots)

2 tablespoons of raw cashew pieces

1 tablespoon tahini **oops, left this out of the ingredient list when I posted!! so sorry. It's a MUST HAVE ingredient!

1 tablespoon miso (I used white)

1/3 cup of water

2 tablespoons of freshly squeezed lemon juice

1 teaspoon of Dijon mustard

1 tablespoon of capers with brine

1/8 tsp salt (according to Isa's recipe--I don't think it needs it with the miso & capers)

Freshly ground black pepper

 

Preparation:

With a Vita-Mix: Put everything into your Vita-Mix & just blend on high for 10 seconds, or until it's well blended & creamy.  Scrape down with a spatula & flash blend again.

Without a Vita-Mix: Put everything into a small food processor or blender & blend for 5 minutes (that's what Isa says), using a rubber spatula to scrape down the sides often, until completely smooth.  It's really important that you blend for the full time, otherwise your dressing may be grainy. 

Keep refrigerated in a tightly sealed container until ready to use.  It stays nice & thick & doesn't separate in the fridge.

 

Nutritional Info based on a 1 tablespoon serving!

Nutrition Facts Appetite for Reduction Caesar Chavez Dressing-1 TBS serving
Serving Size: 1 serving
Amount Per Serving
Calories	18
Total Fat	1.2g
Saturated Fat	0.2g
Trans Fat	0g
Cholesterol	0mg
Sodium	32mg
Carbohydrate	1.5g
Dietary Fiber	0.2g
Sugars	0.2g
Protein	0.6g
Vitamin A 0% Vitamin C 3% Calcium    0% Iron 1%

 

Isa's Bonus Recipe:  Cashew Miso Mayo

 

With my Vita-Mix "fired up" & an afternoon of "de-stressing in the kitchen", I decided to whip up Isa's favorite sandwich spread.  Why not?

No, it doesn't taste like mayo--but it's d#mn good.   Can't wait to spread it on a sandwich.  Lettuce, tomato, Hot n' Spicy Tofu (or homemade tempeh bacon) on toasted Ezekiel bread.  Yum.

 

Cashew Miso Mayo

For a copy of this recipe on one page, click here

Makes 9 servings.  1 tablespoon each

Ingredients:

1/4 cup raw cashews

1/4 cup red miso

1/4 cup water

1 tablespoon apple cider vinegar

 

Note:  To make it easier to get the mayo smooth, soak the cashews in water for at least an hour.  Drain, and they're ready to go!

Preparation:

Place everything in a Vita-Mix (I bought the small container last November--it's great for mixing small batches of things, like this, or for 1 serving of banana or pineapple "ice cream"), a small food processor, or a blender.  Blend like crazy. 

Isa's note:  If you only have a large food processor, consider doubling the recipe so that you get the volume you need to really get this whipped up well.  Depending on your processor, it might take up to 5 minutes to really get the cashews smooth.

My Vita-Mix took 30 seconds or less!

Store in the fridge in a well-sealed container.  Like Caesar Chavez--it doesn't separate.

Why not additions??   Why not try this with other ingredients, like lemon juice, instead of vinegar, or Dijon mustard, or a little chipotle, or basil or tarragon, or whatever??  The possibilities are endless. 

Thank you Ms. Isa!   What would we do without you?

 

Nutritional Info based on 9 servings of 1 tablespoon each of Cashew Miso Mayo:

 

Nutrition Facts Appetite for Reduction Cashew Miso Mayo
Serving Size: 1 serving
Amount Per Serving
Calories	34
Total Fat	1.9g
Saturated Fat	0.3g
Trans Fat	0g
Cholesterol	0mg
Sodium	41mg
Carbohydrate	3g
Dietary Fiber	0.5g
Sugars	0.5g
Protein	1.5g
Vitamin A 0% Vitamin C 0% Calcium    1% Iron 2%

 

OK, Guys!  Please get back to me if you try any of these recipes.  I love the feedback!

 

 

 

Comments

[Jeff]

This looks really good. Definitely going to have to try it!

I don't know if you've seen these, but they showed up in the store a month or so ago - they are easy and delicious: http://www.uptonsnaturals.com/products/

[claire]

recipes with 'just a little' (tahini, nuts, etc) starts to take us down that slippery slope of added-fats...yes, if we assiduously measure our salad dressing and condiments, it's not much - but we're not all so inclined. I'd love to see some more dressings and sauces that don't rely on nuts for creaminess...

[Wendy (Healthy Girl's Kitchen)]

Debby-since you are not the only person RAVING about this Caeser Chavez dressing on the web, I am going to break down and make it this weekend (double batch of course)! I'm so excited!

Thank you for the continuing inspiration, education and best of all, friendship.

[The Healthy Librarian]

OOPS!! For anyone wanting to try the Caesar Chavez dressing--please re-check my recipe. When I originally posted I forgot the 1 TBS of tahini. The post has now been corrected.

Hi Claire--Of course I agree with you. Nuts & seeds can be a slippery slope--but not for everyone.

Chocolate is my slippery slope--I avoid it completely! I cannot stop eating real chocolate--the kind made with fat.

I'm a very strict "measurer" (if there is such a word)--when it comes to nuts--and tahini is such a rarity in my life. Wish they'd sell them in 4 ounce containers.

I'm pretty schizophrenic with how I feel about these recipes--but they do take food to a more delicious level with just a tiny amount of omega-6 fats.

I'm OK with using them occasionally--but that's not always the case for everyone--especially if they have heart disease.

That said, I have all the ingredients (prunes, lecithin, & citric acid) purchased to try out a no-added fat emulsifier to add to salad dressings, etc. Based on now defunct product called "Wonderslim. I'll report back.

Here's the link to the recipe if anyone wants to try it out:

http://www.recipesource.com/special-diets/vegetarian/02/rec0202.html

Wendy,

I know you'll love this stuff. A little goes a long way. Let me know if you prefer the garlic or the shallot version.

And back to you for your inspiration, recipes, & friendship. Your energy is infectious.

[Veggie V!]

I love, love, love the Caeser Chavez dressing from AFR! I haven't tried the mayo yet, though.

[Gael in Vermont]

Okay Deb...I'm SO happy you tried the Caesar Chavez dressing...I knew you'd love it. Now it's time to get out Isa's book again to try the Green Goddess Garlic Dressing page 26. I used to make Green Goddess Dressing a la Ina Garten which was incredible, but Isa's GG dresing is just as creamy and delish...and it has NO NUTS in it. I used my homegrown parsley and chives and I added 6-7 BASIL leaves (like Ina does). "Green Goodness Dressing" I say! And, yes, I often use garlic and shallot in the dressings and they are wonderful.

[Willow]

I made the Seitan Beer Stew and while it looked and smelled delicious, I found it too sweet and bland. I'll try it again and delete the sugar, use a yellow versus sweet onion, and increase the mustard and vinegar. We did eat all of it though, mostly because it looked so good!