a medical librarian's adventures in evidence-based living
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"Enlightened" Chef Chloe's Drive-Thru Burgers & Special Sauce
Eight in a Batch--You'll Definitely Want More! Just Double the Batch & Save Kitchen Clean-Up Time!
My Rule: If you make a recipe four times in less than a month, you know you have a winner on your hands.
People: This one's a winner.
Goodbye Boca Burgers, Match Meat, & Bean Burgers posing as Old-Fashioned Drive-Thru Burgers. This "enlightened" recipe rocks and all the meat-like ingredients are high-powered players: Lentils, low-fat tempeh, & walnuts for crisping/browning.
I totally owe this recipe to the genius of Chef Chloe. I've adapted it from Chloe Coscarelli's cookbook: "Chloe's Kitchen".
I call it "The Enlightened" Best Burger & Sauce, ever!! The texture, the taste, the nutrition--is simply amazing. And, these burgers do not fall apart--like other burger-posers.
Turns out--it makes sense to just double this recipe--and save yourself the kitchen clean-up X two.
By doubling the recipe you end up with 2 pounds, 13 ounces of "plant-based delicious "raw meat". Enough to make 16 burgers, or turn some of it into Italian meatballs, by adding oregano, basil, fennel seed, parsley & red chili pepper--or maybe use some of it for a "no-meat" loaf.
The "raw meat" can be kept refrigerated for 3 to 4 days. If you freeze it "raw", it will keep for one month. Cooked burgers should keep in the FREEZER for two months, maybe more--if they last that long.
Did I mention that it's actually delicious eaten raw? It's all pre-cooked, so it's not really raw. Jazz it up with some Dijon mustard, maybe some sauteed mushrooms, and spices, and Voila! It's chopped liver.
Your choice.
The burger is fantastic on a sprouted whole grain bun topped with Chloe's special sauce, sliced tomato, & pickles or just crumbled on top of a hefty salad & topped with Chloe's special sauce, or my Creamy Chipotle Topping.
Heck, you could crumble it into a burrito with all the fixings. Delicious!
Very versatile.
A Burger & Special Sauce in the Making
It's Much Easier Than It Looks
Two Slabs of Low-Fat Soy Boy Tempeh Cut Into Quarters
Steam the Tempeh for Twenty Minutes - Removes All Hints of Bitterness
Toast the Walnuts for Ten to Twelve Minutes in a 350 Degree Oven
Saute Onions & Garlic Without Any Liquid in a Covered Pan - Stirring Occasionally
Softened Onions & Garlic - No Oil, No PAM, No Liquid
Pulse Processed Steamed Tempeh
Pulse Process TJ's French Lentils (homemade or canned are fine) & Add to the Tempeh
Pulse Process the Toasted Walnuts to Very Fine--Not Into Flour
Mix Oat Flour & Spices Into the Softened Onions & Garlic
Pulse Process the Seasoned & Floured Onions & Garlic
Mix Well - Tempeh, Lentils, Walnuts, & Onion Mixture! Hands Work Best - 2 lbs. 13 oz. - 5 1/2 Cups of "Homemade Plant-Meat"
Raw: A Double-Batch Makes 16 Delicious Burgers - 1/3 Cup of Meat Per Burger
Out of the Oven in Twenty-Two Minutes - Beautifully Browned, Firm & Delicious
No-Fat Creamy Special Sauce with Sweet Pickle Relish & Fresh Dill
The Special Sauce - Can Double as Thousand Island Dressing, Too.
The 100% No-Oil Plant-Based Drive-Thru Burger - Better Than the Real Thing
This is a DOUBLE recipe--makes 16 burgers, 2 pounds 13 ounces of veggie "meat".
If you want to only make 8 burgers, just halve the amount.
Equipment needed: a food processor, 11 cup or more capacity; a blender; parchment paper
2 8-ounce package of low-fat tempeh, Soy Boy. (This is available at Whole Foods, TJ's or other health food stores.) Note: You can use regular tempeh if you can't find Soy Boy Low-Fat--the fat content is just much higher.
1 very large sweet onion, chopped
2 or more garlic cloves, chopped (your choice as to quantity)
3 cups of already cooked lentils or 1 package of TJ's Steamed French Lentils (17.6 ounces), French or brown are preferred. (I used, & recommend, Trader Joe's aka Melissa's Steamed French Lentils, available in the refrigerated section. It has a long shelf life, so you can stock up!)
1 cup of walnuts, toasted (350 degree oven for 10-12 minutes. Watch carefully! Note: Chloe uses twice the amount of walnuts)
1 cup of oat flour (easily made with rolled oats blended in a Vitamix, but packaged oat flour is just fine) Note: any flour can be substituted.
2 teaspoon dried basil
1 teaspoon sea salt, optional
2 teaspoon freshly ground black pepper
Preparation:
Note: Because this recipe is doubled, I found it works best to "pulse" process each ingredient separately, rather than process them all together. The results would be too uneven--& would result in overprocessing.
After you process each ingredient, "dump" them in a large bowl & mix well with your hands--a lot easier than with a spoon!
1. Preheat the oven to 350 degrees & toast the walnuts on a parchment paper-lined jelly roll pan for 10-12 minutes. Watch these carefully--they quickly go from "just right" to burnt!
2. Fill a large pot with enough water to reach the bottom of a steamer basket and get the pot boiling!
3. Cut both tempeh slabs into quarters & lay them into the steamer basket once it has started to boil. Cover the pot, lower the heat to a low boil/simmer & steam for 20 minutes.
4. While the tempeh steams, begin to saute the onions in a very large preheated pan. To do this, cover the pan, lower the heat to medium/low, & allow the onions to sweat & cook in their natural juices.
Uncover the lid every few minutes to check on the onions, stir them around. Add a couple of tablespoons of vegetable broth or water if they start to dry out or stick--to deglaze the pan. Once the onions are soft, add the garlic & saute for a few more minutes. Let the pan sit with the heat off while you process all the other ingredients.
5. Preheat the oven to 450 degrees & line a large jelly roll pan with parchment paper--trimming any edges that hang over the edge. This prevents scorching.
6. Now begin the pulse processing of the ingredients. First pulse process the steamed tempeh until just short of paste--leaving a little texture. Spatula out the contents into a large bowl.
7. Next pulse process the lentils (3 cups or the entire package of TJ's steamed lentils). Also, just short of paste. Spatula out the lentils into the big bowl.
9. Now pulse process the toasted walnuts into fine pieces--not "ground into flour"! Spatula out into the big bowl.
10. Add 1 cup of oat flour, the basil, the pepper, & the salt to the onion-garlic mixture sitting in the saute pan. Combine until well-mixed.
11. Now pulse process the onion mixture into fine pieces--not "mush". Spatula out into the big bowl.
12. Mix the processeed tempeh, lentils, walnuts & onion mixture a few times with a spoon to get things started. Using your hands, mix well until completely combined.
13. You will now have 5 1/2 cups (2 lbs. 13 oz) of "plant-based" burger "meat".
14. Use a 1/3 cup measure to scoop out enough "burgers" to make 16 thin burgers. If you want larger burgers, go for it. If you want to freeze some of the mixture for later use--go for it. You could also use it for meatballs (go Italian with the addition of oregano, red pepper flakes, parsely & fennel seed), or add more seasoning, like Dijon mustard & sauteed mushrooms & serve it as "chopped liver." Or use as a base for meatloaf.
15. Bake the burgers in two batches: 8 to a pan. Bake at 450 degrees on the middle oven rack for 10 minutes. Flip, and bake for 10 minutes more. If they need a little more baking--add 2 or 3 more minutes. They should be nicely browned.
Special Sauce Ingredients:
Enough for 8 burgers. This recipe is not doubled.
2/3 cup of Mori-Nu low-fat firm tofu
1-2 garlic cloves, coarsely chopped
1 tablespoon Dijon or yellow mustard
3 tablespoons of ketchup (low-sodium, low-sugar, if possible)
2 tablespoons of sweet pickle relish (reserve to mix in AFTER the "wet ingredients" are blended!)
1 tablespoon of fresh dill, chopped (reserve to mix in AFTER the "wet ingredients" are blended!)
Preparation:
1. Combine tofu, garlic cloves, mustard, & ketchup in a blender & process until smooth.
2. Add the pickle relish after the ingredients are blended. Mix to combine.
Note: This could easily substitute for a Thousand Island Dressing. Crumble a burger on top of a salad, & dress with the "Special Sauce". A Drive-Thru Burger Salad!
Nutritional Facts Based for 1 Burger = 1/3 cup of "Meat" (Recipe Makes 16 Burgers)
Nutritional Facts for the Works: Drive-Thru Burger, Sprouted Alvarado Street Bun, Tomato, & Special Sauce
I sincerely hope you & your family enjoy these as much as the Lab Rat & I do. It's great have a "storehouse" of delicious burgers in the fridge or freezer that you know are super healthy.
Don't get put off by the process. It's easier than it looks & you end up with 16 burgers.
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My kids are hosting Thanksgiving this year! Woo Hoo! I'm off the "menu planning" hook.
They're not stressing the least bit about it. They didn't get that trait from me--that's for sure. Haven't even planned the menu yet, except for making some vodka infused with chili peppers & sun-dried tomatoes for Bloody Mary's & a batch of homemade fermenting "Fiery Slaw".
They're much more creative cooks than I am, so I can't wait to see what will ultimately show up on the menu.
It will surely be a joint family cooking effort. It always is.
I'm thinking about bringing along some El Burgers, Chipotle Topping, Carrot Cake Muffins, Pumpkin Pie Squares (with chocolate chips & walnuts), & a Chocolate Chip Zucchini Walnut Bread for us to munch on over the long weekend. It's a holiday--time for chocolate chips, right?
Maybe a Sicilian Walnut Pesto Lasagna, too. I've made that one 3 times & it's a huge hit.
We'll see how much cooking time I have before the holiday.
Repost of Thanksgiving 2011 Recipes
You Asked - I'm Delivering
Wait! Wait! Don't plan your holiday menu until you read this post!
You just might find something that looks yummy to you.
I promised myself I'd write up my post-Thanksgiving Hit List today (uh, that was Friday--and now it's Saturday morning) no matter what! I changed up so many of the recipes that I posted pre-Thanksgiving--and I know that so many of these will work perfectly for the Christmas holiday for anyone who is having a houseful of company over the long weekend.
So here are my family's favorites--with links to the revised recipes.
The Top-Ten Thanksgiving Week-End Family Favorites List
1. Rockin' Roasted Rosemary Potatoes - my family couldn't get enough of these & I've made them three times since Thanksgiving. No-oil & amazing! A crazy crunchy coating made with a little vodka, vermouth, grainy Dijon mustard, garlic, horseradish, caraway seed, smoked paprika, & hot pepper. OMG you're going to LOVE these!
8. Barbecue Brisket Seitan Reuben's--this sandwich was a huge hit--even with the carnivores in the family. You'll need to make your own seitan, but it's really easy & makes 4 pounds that you can freeze. Use real old-fashioned Jewish rye bread with caraway seeds--or T.J. Sprouted Rye with caraway seeds, cole slaw, dill pickles--the works. LOVED!
10. Pumpkin-Spiced Steel-Cut Oats for Eight! Make it in the crockpot overnight--and wake-up to the most delicious fragrance. I'm now making this just for myself--so I can have pre-made oatmeal every morning for a week. Warm it in the microwave along with frozen berries, and then top it with a sprinkle of toasted walnuts & a tablespoon of chia. What a way to start the day!
11. Fat-Free Vegan's Thanksgiving "Meat-Less" Loaf - Delicious, giant "meat-less" loaf that everyone enjoyed for Thanksgiving & post-T-Day Dinner. Definitely find quinoa flakes for this--makes a difference, because quinoa flakes make a firmer loaf. I found these in the gluten-free section of my grocery store & at Whole Foods. Some reserved, & reduced Roasted Triple Mushroom Soup doubled for the gravy, use Susan's. It's good, too. Use your favorite glaze--included Bone Suckin' Barbecue Sauce (Thicker Recipe).
My Amateur Thankgiving Photo Collection
Thanksgiving Morning Spiced Apple Pumpkin Steel-Cut Oats for Eight
A Sophisticated Roasted Triple Mushroom Bisque
Kale Waldorf Salad with Toasted Walnuts, Honey Crisp Apples, Cranberries/Raisins in a Creamy Dressing (photo by Whole Foods--mine was out-of-focus)
Kale Waldorf Salad - Undressed - Check Out Costco's Organic Baby Kale
Roasted Brussels Sprouts with Shallots & Toasted Hazelnuts
If You're Ready to Ditch the Latke's for a New Chanukah Tradition Try This
Reposted from December 04, 2010:
A New Oil-Free Chanukah Tradition: "Enlightened" Veganomicon Potato and Kale Enchiladas with Roasted Chile Sauce - And a New Dreidel Spin on the Miracle of Oil on Chanukah - Make One Day's Worth of Oil Last for Eight Days!
The Healthy Librarian's (Husband's) "Enlightened" Veganomicon Potato and Kale Enchiladas with Roasted Chile Sauce
Who doesn't love latkes?
Crispy on the outside, moist and tender on the inside--potato pancakes made with grated potatoes, onion, eggs, plenty of salt, and fried up in peanut oil. And topped with sour cream. When I was a kid, our traditional Chanukah dinner was always potato latkes, corned beef sandwiches, and Kentucky Fried Chicken. Always! A deadly trifecta, but who knew?
As good as they taste, I wasn't about to fry up a batch this year. I've half-heartedly looked for a fat-free version, but honestly, I don't think it's worth the effort. It couldn't possibly compare to the real thing.
Frying latkes in oil is what it's all about. Last year in the New York Times Karen Barrow shared opinions from both cookbook authors and amateur cooks about whether it's possible to make a "healthy tasty latke". If you must try, here's one possibility, from Steven Raichlen.
“I’m not going to ruin my latke joy to save a few calories once a year,” Elizabeth, one NYT reader, wrote.
“Spare me,” chided another. “I’ll take my latkes fried in lots of oil. It works for my 91-year-old grandparents.”
Joan Nathan, a well respected cookbook author and expert in Jewish foods, said she’s not surprised at the widespread resistance to making a traditional treat more healthful. When once asked to come up with baked latkes that tasted as good as fried, she tried. “But I ended up throwing all the recipes in the garbage,” she said.
Another reason for the fried latke’s persistence: oil isn’t just a cooking ingredient, it’s central to the eight-day celebration of Hanukkah.
“It’s all about the oil,” said Susie Fishbein, author of “Kosher by Design Lightens Up.” You can spray your latkes with oil and bake them, she said, but “most people are not going to cheer when that comes to the table. It has to be fried.”
Wednesday night was the first night of Chanukah. As I drove home from work in the dark, cold, and snow--the perfect setting for the first night of Chanukah--I knew my husband was going to have something delicious for dinner. No last minute scrambling in the kitchen for me on this Wednesday night. And what perfect timing that he decided to try his hand out on a healthy potato dish for the first night of Chanukah: Veganomicon's Potato and Kale Enchiladas with Roasted Chile Sauce. We both agreed--it was a great substitute for traditional Chanukah latkes.
The Chanukah Miracle Story--When One Day's Worth of Oil Lasts for Eight Days
Oil is "central to the eight-day celebration of Hanukkah. After winning back their land in battle, the Jews needed to light a menorah as part of a rededication of their Temple. Although they only had enough oil for one day, the oil, miraculously, lasted for eight." (Joan Nathan in the NYT) Tada! That's where the connection to eating foods fried in oil on Chanukah comes from.
Bet You Can't Eat Just One? So Why Even Start?
So, here's my cheesy take on celebrating Chanukah--if you're not ready to cut out all the oil in your diet right now--try making one day's worth of oil (say about 1/4 cup) last for eight days. That's 1.5 tsp of oil a day if my math is right! It's doable. Experience your own miracle of good health by making one day's worth of oil last for eight days! Call it a Chanukah challenge.
Thanks to Cheri for sharing the video! If you aren't seeing the video, click here
Happy Chanukah! Candlelight by the Maccabeats
The Healthy Librarian's Husband's "Enlightened" Veganomicon Potato and Kale Enchiladas with Roasted Chile Sauce
To get a copy of the recipe on one page, click here.
This beats the lowly latke hands-down for taste and nutrition. You could probably live on these: with 0 cholesterol, 9.2 grams of fiber, 12 grams of protein, 187% of vitamin A, 261% of vitamin C, 16% calcium, and 27% iron--not to mention the health benefits of kale and tomatoes.
Serves 4-6
Cooking & Prep Time: 1 1/2 hours
Enchilada Chile Sauce:
1 onion, cut into small dice
3 large green chiles (such as Anaheim or even Italian-style long green peppers), roasted, seeded, peeled, and chopped coarsely. The best way to roast peppers is over high heat right on top of the gas burner--don't do this if you have an electric stove. Use tongs to turn them, and rotate as they blacken & blister. When 75% done roasting, drop the pepper in a bowl or a paper bag, and allow it sit for 10-15 minutes, until it's cool enough to handle. Peel away the skin, and then dice. No worries about remaining charred parts. If you don't have a gas stove, roast them on a grill or in a very hot oven. Use canned green chilis in a pinch.
2-3 teaspoons of chile powder, preferably ancho chili (note: I just purchased this at Penzey's & it's amazing--not hot, just rich & mellow tasting)
1 1/2 teaspoons ground cumin
1 teaspoon marjoram or Mexican oregano (epazote)
1 (28 oz.) can of crushed tomatoes (fire-roasted preferred--like Muir Glen. I prefer crushed to diced.)
1 tsp. sugar (opt. or use agave)
salt to taste (optional)
Potato and Kale Filling:
1 pound waxy potatoes like Yukon Gold or Red
1/2 pound kale, washed, trimmed, and chopped finely
4 cloves garlic, minced
1/2 tsp. ground cumin
1/4 cup vegetable broth or water (plus more for sauteeing onions & kale)
3 tablespoons lime juice
1/4 toasted pepitas (pumpkin seeds) coarsely chopped, plus additional for garnish
Salt to taste (optional)
6 large sprouted grain tortillas, like Ezekiel or French Meadow, or Ezekiel Gluten-free. (alternatively, you can also use 12-14 corn tortillas) Either one works well--I've made them both ways.
Preheat oven to 375 degrees and have ready a shallow casserole dish, at least 11 1/2 X 7 1/2.
Prepare the enchilada sauce first:
1. In a large, heavy bottomed non-stick saucepan over medium heat, saute the onions. Let them start to brown & give off their own liquid before adding any broth or water to the pan. When they start to get a little dry, and start to stick a bit, add a little vegetable broth or water--just enough to deglaze the pan. Add more liquid as needed, but not too much. Saute for 4-7 minutes, until the onions are softened.
2. Add the remaining ingredients, bring to a simmer, and remove from the heat. When the mixture has cooled enough, taste and adjust the salt if necessary.
3. Puree the mixture with an immersion or regular blender until smooth and even.
Prepare the filling:
1. Peel and dice the potatoes, then boil them until tender, about 20 minutes. Drain and set aside.
2. Saute the garlic in about 2 tablespoons of vegetable broth in a large saucepan or frying pan (that has a lid) over medium-low heat, stirring occasionally until the garlic is sizzling and slightly browned (be careful not to let it burn!!)
3. Add more broth if necessary, and then add the kale, sprinkle with a little salt, and raise the heat to medium, stirring constantly to cover the kale with the garlic. Partially cover the pot to steam the kale until it has wilted, 4-6 minutes.
4. Remove the lid and mix in the potatoes, the 1/4 cup of vegetable stock, lime juice, pumpkin seeds, and salt, if you're using it. Use the back of a wooden spoon, or the bottom of a flat drinking glass to mash some of the potatoes. Cook another 3-4 minutes, until the stock is absorbed. Add more lime juice or seasoning to taste.
Create an enchilada assembly line:
1. Have ready a pie plate or something similar filled with about 3/4 cup of enchilada sauce, a 9 X 13 casserole dish, your stack of tortillas, a heated griddle or a pan large enough to heat your tortillas--because that's how you'll soften them up, and the potato and kale filling. You can also soften the tortillas one at a time in the microwave if you prefer--follow the directions on the package.
2. Ladle a little bit of the enchilada sauce onto the bottom of a 9 X 13 inch casserole dish and spread it around.
3. Take a tortilla, place it on the heated griddle or pan for 30 seconds, then flip it over and heat until the tortilla has become soft & pliable. Or soften them in the microwave. Drop the softened tortilla onto pie plate filled with sauce; allow it to get completely covered in sauce, flip it over, and coat the other side.
4. Now, place the tortillas either in the casserole dish (the easiest way) or on an additional plate. Place 1/6 of the potato filling down the middle of the tortilla and roll it up. Continue with rest of tortillas, tightly packing enchildas next to each other.
5. Pour about a cup of sauce over the top (reserving some for later when you serve the enchiladas), cover tightly with aluminum foil, and bake for 25 minutes. Remove the foil and bake for another 10-15 minutes, until edges of the tortillas poking out of sauce look just a little browned. Allow to cool slightly before serving. Top individual servings with any remaining enchilada sauce, warmed slightly.
Enjoy! Happy Chanukah! Sure it's a bit of a pitchky-patchky, as my mom would say, but not half as hard as making potato pancakes. Bonus: No grease splatters on your walls, or that fried potato onion smell that hangs in your house for days. These enchiladas smell divine!
Nutrition Facts
Enlightened Veganomicon Potato and kale enchiladas with Roasted Chile Sauce
Serving Size: 1 serving
Amount Per Serving
Calories
292
Total Fat
6.1g
Saturated Fat
1g
Trans Fat
0g
Cholesterol
0mg
Sodium
500mg
Carbohydrate
51.3g
Dietary Fiber
9.2g
Sugars
7.4g
Protein
12g
Vitamin A 187%
Vitamin C 261%
Calcium 16%
Iron 27%
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I've been talking about my sister-in-law's El Burger recipe for months now. It wasn't quite ready for prime time until I could make it myself at least four times--and tweak it a bit.
Let me tell you--I love having a supply of these in the fridge. No need to freeze them--because they don't last that long. You'll just gobble them up for dinner & lunch.
They're absolutely delicious on a multi-grain sprouted bun with lettuce, sliced tomato, pickles, maybe a schmear of avocado--and topped with a tablespoon of creamy chiptle dressing. IMHO!
As a salad topping---OMG! Delicious. Here's what I do. But, you can come up with your own salad combos.
Wash a mess of greens. Add red & yellow pepper rings, halved cherry tomatoes, chunks of oven-roasted Cajun red-skinned potatoes, TJ's roasted corn, & even some black beans for a protein booster.
Use the chipotle topping as the salad dressing & prepare yourself for best salad--ever! IMHO
Tote the dressing in a separate tiny plastic container if you bring this salad to work. Keep the greens & veggies in a separate container. Same for the burger & potatoes. Assemble when you're ready for lunch. Nothing will get soggy.
If this doesn't fill you up--I don't know what would!
Goodness, I certainly hope I'm not "over-selling" this one. I wouldn't want to disappoint anyone...
The El Burger as a Salad #1
The El Burger as a Salad #2
My Sister-in-Law: Creator of the Famous El Burger
My SIL is an amazing cook. Same goes for my sister. They're both always trying out new recipes & sharing their successes with me. Thank you, ladies.
But, there's a little back story that goes along with SIL. She went plant-based over a year ago (August 2011 to be exact) to lower her cholesterol & avoid statins--and then got the side benefit of a painless nice-sized weight loss. If you missed her story last year, you can read it here. Don't miss it! She's going to kill for this, I just know it. Sorry, favorite SIL. You've inspired many!
A Pictorial Guide to the Making of the El Burger
Pulse Processed Garbanzo Beans & Cilantro (Parsley for Cilantro-Haters)
Chopped Canned Tomatoes with Green Chilis Draining in the Colander
Everything Mixed Up & Ready to Make into Patties & Brown in the Oven
Ten El Burgers Nicely Baked & Browned in the Oven - Ready for Buns or Salads
Nutritonal Info for the El-Burger Based on Making Nine Burgers from the Recipe
This is a bit of a "pitchkey-patchkey", as my mom would say, but worth the effort. Prepare for some calorie-burning dish washing after this one. Perfect time to enjoy the NPR, podcasts or your favorite music.
The recipe makes a lot & these crisp burgers are wonderful crumbled on top of a big salad or stuffed into a bun along with lettuce, tomato, maybe some avocado--and topped with creamy chipotle dressing--recipe follows. The dressing absolutely turns these into something heavenly.
Ingredients:
2 cups of canned or fresh chickpeas (garbanzos) rinsed & drained (this is about 1 & 1/3 cans)
1 14.5 ounce can of diced tomatoes with green chilis (drained) Note: you can add 3 ounces of chopped green chilis is you can't find them mixed together. I prefer Muir Glen's Fired-Roasted Diced Tomatoes with Green Chilis (at Whole Foods)
1/2 cup chopped sweet onion (this can be rough chopped, & cut-up smaller in the food processor--chopped to small dice if you don't have a processor)
1 cup grated carrots (I used the food processor to grate 1 huge carrot)
1 cup of cilantro or parsley (will be chopped up in the food processor--hand chop fine if you don't have a processor)
1 1/2 cups old-fashioned rolled oats (not quick or instant) Use a high power blender to turn into flour--or process in your food processor. Use oat flour in a pinch--haven't tried it myself.
1/2 cup spelt flour (can use any, but spelt flour crisps up the burgers)
1 tablespoon of Penzey's freeze-dried shallots or fresh---TOTALLY optional (I just have them around)
1. Preheat oven to 450 degrees & line a baking sheet with parchment paper--carefully trimming to fit the pan. This prevents undo browning of the paper
2. Hand grate or use your food processor grater to grate the equivalent of one cup's worth of carrots. One giant carrot worked for me. Place in a big bowl.
3. Use your food processor or high-speed blender to coarsely or finely grind up the oatmeal. Add the the bowl with the carrots. Mix well.
4. Pulse process (with your food processor) the garbanzo/chickpeas along with parsley/cilantro & onion. If you don't have a processor--chop up well.
5. Add the drained chopped tomatoes with chilis to the processor & all the spices (chipotle powder, Arizona Dreaming, cayenne, & salt) & pulse process to combine well with garbanzo/onion/cilantro or parsely mixture. You still want this in small pieces--not mush.
6. Add the garbanzo/chickpea tomato, onion, parsley/cilantro mixture to the big bowl.
7. Add the spelt flour & mix everything up well.
8. Form into 8-10 patties, placing them on the parchment covered baking sheet.
9. Bake for 15 minutes, flip the burgers, & continue baking for 15 more minutes.
10. The 30 minute of total baking time produced a crisp brown burger--but, check on them, & cook only to your desired "doneness". You may like a moister, softer burger than I do. And ovens vary.
Hope you enjoy them as much as I do!
The Healthy Librarian's "Knock Your Socks Off" Creamy Chipotle Topping - Two Ways - Creamy Cashew or Creamy "Nut-Free" Chia
To get to the post where this one originates, click here.
We set up a fabulous taco bar one night during our family beach vacation in July.
Son #1 put me in charge of whipping up a creamy chipotle dressing. I followed his directions & used his made-up-in-his-head-off-the-cuff recipe. He makes this a lot in his own home.
Trust me, this topping can make a mediocre dish into a spectacular one.
Use it as a topping for tacos, enchiladas, burgers, or salads.
I brought it into work for a taste test, & everyone went wild over it. More like, swooned. Wanted the recipe. It's so yummy.
Here's Son #1's very simple recipe:
Creamy Chipotle Cashew Topping
Serves 8 - 2 tablespoon servings
Ingredients:
1/2 cup of raw cashews soaked in 1/2 cup of water for at least an hour. Longer is fine.
3-4 tablespoons of freshly squeezed lime juice (lemon juice works just fine, too!)
2 coarsely chopped garlic cloves, less to taste
1/2 (preferred) to 1 SINGLE chipotle pepper in adobo sauce. Sizes vary on these peppers, so go slowly--you can always add more (these come in about 8-10 in a can)
a few grains of coarse sea salt to taste
Preparation:
1. Soak the raw cashews for at least one hour in 1/2 cup of water
2. Into a power blender (VitaMix works best) add the cashews AND the soaking water, the garlic, the lime or lemon juice, & the chipotle.
3. Blend well until the cashews are a creamy, silky consistency. Check for taste. Add more chipotle, if needed.
4. Add a few grains of salt to taste.
Creamy Chipotle Chia (no-nut) Topping
OK. I know a lot of you don't eat nuts, especially not cashews.
I figured I could come up with a close substitute for the cashew dressing with soymilk & chia.
It's quite good, and very close to the taste of the cashew topping. But, I've got to be honest.
If I had to pick, the cashew dressing would take the gold medal in this contest.
BTW, the secret ingredient to the chia topping is a teaspoon of agave. Turns out, cashews have a natural sweetness that is missing in the chia version. Agave came to the rescue.
Serves 8 - 2 tablespoon servings
Ingredients:
1/2 cup of Eden Extra Plain Soymilk (richer than other non-dairy milks)
3 tablespoons of freshly squeezed lime juice (lemon juice works just fine, too!)
2 coarsely chopped garlic cloves, less to taste
1/2 (preferred) to 1 SINGLE chipotle pepper in adobo sauce. Sizes vary on these peppers, so go slowly--you can always add more (these come in about 8-10 in a can)
3 tablespoons of white chia (I like the Salba brand)
1 teaspoon of agave (more to taste, if needed)
a few grains of coarse sea salt
Preparation:
1. Add all the ingredients into a power blender (I use a VitaMix), adding the chia seed just before you're ready to turn the blender on.
2. Blend well, until the consistency is smooth & silky.
3. Taste, & add extra chipotle, salt, or agave to your own taste.
hope everyone is doing well. i think of all of the different things (jobs,kids,life) we're all doing and am amazed of the changes in the past few years.
life certainly goes on and we are certainly a strong group. so, here we are in 2012 and i'd love to get together w/everyone this year.
I'd like to get some feedback from all of you as to when would be the best time (personally, december is out)...summer comes to mind as does north carolina .
we really have time to put something together so let's get some ideas of where & when...you know we'll have lots of laughs, a few tears,good food & i'm sure a few beers, bottles of wine and who knows what else.
can't wait to hear from you-SOON!
love,
El (aka. kid,mom,mima,lis,aunt El,favorite sister-in-law)
Email My Sister-in-Law Sent out in February, 2012 to Our Gang of 15
A July Beach Vacation - By Popular Demand
If you received this post via email, click here to get to the web-version with all the photos, links, & to share your own plant-based vacation travel tips.
Where did everyone want to rendezvous?
The Beach!
The Beach!
The Beach!
Everyone responded. Multiple emails & phone calls later we settled on the single week--July 21-28th-when everyone could get off of work.
We settled on the location. The South Carolina coast. Affordable. Family-friendly. Low-key. Beautiful beaches. Gentle surf. Lots & lots of bike, walking, & running paths. Within driving distance for everyone. Some longer than others.
We found three moderate-costing houses to rent (split the cost), all very near to each other. Two on the same street. Perfect!
So, how did 15 people--ages 9 months to 62, married & single, no-nesters, empty-nesters, full-nesters, hipsters & oldsters, meat-eaters & vegans, night-owls & early risers, exercisers & slackers, with lots of different interests--find vacation harmony, enjoy amazing gourmet meals & beachtime together & still find plenty of time to do their own thing?
We rented three separate houses--kind of like "separate" togetherness.
We didn't try to "do everything" as a group. We kept our own schedules. Got to the beach in our own sweet time (or not), when we were ready--happily intersecting with each other. Easy, breezey, no-hurrying.
We got together for potluck dinners on most nights--but not every night! The 20- & 30- somethings had their own dinner together one night. The 50- & 60- somethings went out to a cool vegan-friendly Rasta restaurant one night. The single twenty-somethings had some night life. The full-nesters enjoyed a date night out with "free" baby sitting.
Every dinner had something for everyone. About half of us are eating plant-based. The other half love their meat & fish. Viva la difference!
The restaurant-goers of the group, went "out-to-lunch"--it's cheaper, with no long waits.
Everyone was on their own vacation time. Some of us walked every morning. Some of us ran. Some of us took long bike rides. Some of us kayaked & fished. Some of us played golf. Some of us explored the local shopping scene. Some of us (like 3) got up at 5:30 am to enjoy a beach sunrise & some beach yoga. Some of us slept late. Some of us got up early.
Morning Walks
The Officiant & Best Person. We Renewed Our Weddeding Vows Under a Chuppah Fashioned from a Sheet Held Up with Golf Clubs
Circling the Bride & Groom Under the Chuppah--What a Treat to Do It with a Grandee
A Little Yoga on the Beach?
BTW: My sister-in-law was 100% right. We shared a lot of laughs, a few tears, good food, a few beers, & some bottles of wine. Margaritas & Mojitos, too!
And more: The Lab Rat & I renewed our wedding vows (after 40+ years); we all danced on the deck to my daughter-in-law's "Perfect Play List", we walked on the beach, boogey-boarded everyday, body-surfed, played bocci & paddle ball, biked, hiked, cooked together, and screened the Lab Rat's AMAZING tear-jerker of a video featuring over 40 years of old 8mm movies & pics of long-forgotten family memories.
Accompanied by the music of our lives: Harry Chapin, Johnny Cash, John Lennon, Beatles, Moody Blues, Four Seasons, John Denver, Lovin' Spoonful, Louie Armstrong, Weavers, Simon & Garfunkel, Temptations, Ellis Paul, Frank Sinatra and more.
Unplugged. Being mostly "unplugged" from my computer for over a week was a revelatory & rejuvenating experience. What a blessing! OK, I did check my iPhone occasionally (totally addicted0, & we used our phones to "synchronize" our meet-ups.
But, no emailing. No keeping up with "the latest news". No writing. My computer was mostly untouched. The TV was barely watched.
OK, all "the girls" climbed into our king-sized bed one night to watch my SIL's neighbor's nephew (got that?) "mustache" wedding on TLC's goofball reality show, "Four Weddings". And we watched the opening ceremonies of "The Olympics".
And sweet sleep was had by all! The grandees took their naps like champs & slept straight through the night. Mostly. I got an amazing 8-9 hours of straight-through-the-night restful sleep every night. What's up with that?
Plant-Based Vacation Preparation 101
Eating plant-based is a huge game-changer when it comes to going on vacation.
Everything's more complicated & time-consuming. You can't count of fast-food, carry-out or restaurants. But, it really does get easier the longer you do it. Now it's just something I do.
You have to pack your own road-trip lunches---if you don't want to get stuck eating a Burger King Crispy Chicken Sandwich & Fries---like we did on our first "plant-based" vacation to Martha's Vineyard, back in the Summer of 2008. OK, we were newbies, back then.
Lesson learned. This year our road trip lunch cooler was packed with Homemade Match "Chicken" Burger Sandwiches, peanut butter muffins for Little Man, Green Smoothies, humus, pita bread, carrot sticks, cherry tomatoes, fruit, Heart Thrives, and McDougall Breakfast Cups for our overnight hotel stay.
Who wants to spend a lot of time on meal prep when you're on vacation? No one!
And I did not want to spend my vacation in a grocery store & cooking for a crowd. No way!
I figured out ahead of time, with the help of Son #1, my sister-in-law, & the Lab Rat, a basic plan of what some of our easiest meals could be.
I got a list of vegan-friendly restaurants & the best grocery stores on "the island" from a very helpful HHLL reader who lives there full-time--and we enjoyed a delightful "meet-up" at her home! More on that, later.
We came up with a meal plan for the week. Each "family" would make what they wanted for dinner & we'd share it potluck style.
Breakfasts & lunches were on our own.
Each family brought their own favorite staples. We would shop for fresh produce on the island. My sister-in-law & niece brought their entire weekly organic produce "shares" to share with all of us. A huge gift to us all.
Our potluck dinners were fashionably "fusion" & beyond our wildest expectations. You could NEVER eat this well in a restaurant!
Cooking together makes a huge difference--it turns work into fun. And cooking with my family is one of life's pleasures. If we didn't eat until 9:00 pm, it didn't matter. We were on "island slow time".
The non-cooks in the group pitched in with the hard work of drink-making, shopping, schlepping, clean-up, table setting, & entertaining the kids. Teamwork at its best!
My Master Shopping List
I shopped for the vacation staples TWO WEEKS before we left.
My grandson was going to be visiting with us the week before we left on vacation--plus, I still had to work that week. I didn't want to waste a minute of his all-too-short visit traipsing around grocery stores.
I figured my best bet was to bring my own staples from home for the meals we planned on making. Who knew what I'd find at "the island" grocery stores?
Besides, once this vacation started--I wanted to spend as little time as necessary at a grocery store!
I brought along only the staples we'd need to make the following meals:
Breakfasts of steel-cut oats (Chocolate Oatmeal--this converts easily from crockpot to stovetop cooking by cutting the liquid down to 2 cups of soymilk & 1 cup of water), Chocolate Chia Breakfast Pudding, rolled oats, Whole Grain Muffins & peanut butter (for the kids)
Fixings for a taco dinner--Upton's Chorizo & Plain Seitan, Salsa, Beans
Lunch fixings:Tu-No salad, smoked tofu sandwiches, humus (Note: Tree of Life Smoked Tofu is not availabe everywhere, but it is fabulous & makes delicious sandwiches)
The Beans: Eden Brand Garbanzos, Black Beans, TJ's vacuumed-packed Black-Eyed Peas
The Spices & Herbs: This basic supply included a lot of blends that work for multiple recipes. Kelp granules, cinnamon; curry; Penzey's Cajun; Barbecue 3000 & 4/S, Greek Seasoning; sea salt; Trader Joe's South Aftican Seasoning Blend; Red Pepper flakes; cumin; vanilla; black pepper; ground fennel seed.
The Condiments: Kalamata olives, capers, sriracha sauce, jarred roasted red peppers, rice vinegar, pizza sauce, chipotle salsa, nutritional yeast, ketchup, soy sauce, hoisin sauce, Olive Tap Lemon White Reserve Balsamic Vinegar (a gift from from SIL), TJ's Fat-Free Balsamic Vinaigrette, TJ's Sesame Soy Giner Vinaigrette.
The Canned Food--excluding beans: Taylor's Sweet Potatoes (nothing added), chipotle peppers in adobo sauce, artichoke hearts, mushrooms
The Staples: Eden-brand soymilk, 1 box of low-sodium vegetable broth, steel-cut oats, rolled oats, whole wheat orzo, chia seed, raw cashews, raw walnuts, Penzey's Cocoa, raisins, PB2, medjool dates, Starbuck's coffe
The Refrigerated Foods: 3 Sami's Millet Flax Pizza Crusts; Field Roast Italian Sausage; Upton's Plain, Chorizo & Italian Style Seitan, NaSoya Soft Tofu, 4 packages of Tree of Life Smoked Tofu (Regular & Hot n' Spicy); Chipotle & Regular Humus; 1/4 cup of Tahini for burgers; peanut butter for Little Man
The Breads, Buns, & Crackers: Ezekiel Sprouted Corn Tortillas, Trader Joe's Whole Wheat English Muffins, Ezekiel Sprouted Bread, Alvarado Street Bakery Sprouted Hamburger Buns, Finn Caraway Crisps, Wasa Crackers, Mary's Gone Crackers (regular & caraway), Pretzel Crisps (Sesame & Everything), plenty of Heart Thrives for emergency meals or snacks.
The Mixed Drink Fixings: Tequila & Grand Marnier
My Must-Have Kitchen Utensils
I've been in enough vacation rental condos/houses to know that "you never know how well-equipped" someone else's kitchen is going to be.
If you REALLY have a favorite "must-have" kitchen utensil--just bring your own. Better safe than sorry.
Here's what I packed:
My VitaMix--we used it everyday. Smoothies, salsas, dressings, chia pudding, humus, etc.
A good spatula for the VitaMix
One really good sharp knife (oops, forgot about this one!)
A Zester & my favorite (I use it everyday!) lemon juicer (if you don't have one of these, get one ASAP)
Measuring spoons & cups--I'm big on measuring ingredients!
Better Forget About Restaurants with a Crowd of Fifteen - We Hit the Harborside Picnic Tables for Live Music, a Pre-Dinner Beer & Plenty of Runaround Space for the Kids
The Dinner: Deconstructed Vietnamese Bahn Mi Salad/Sanwiches--Adapted from Quick-Fix Vegan
The Dessert: Blueberry Banana Oat Bars--Adapted from Katelin Petersen & Cathy Fisher
The Movie: Safety Not Guaranteed (click here if you can't view video)
If you received this post via email, click here to get to web-version with the movie trailer, photos, links, & to comment, of course. Love the feedback, for sure.
Summer has barely begun & I'm already feeling like there aren't enough hours in the day to fit everything in that I want to do.
It's called F.O.M.O--Fear of Missing Out.Maybe you're feeling it, too!
Lazy afternoons on the porch, with a book in hand is what I want more of. Hasn't happened yet.
Picnics, outdoor concerts, family vacations, hikes, bike rides, out-of-town company, weddings, gardening, day trips, weekend trips, local wineries, berry picking, and long after-dinner walks. Summer's just too short to fit it all in.
Almost every weekend through Labor Day is booked for me & LR--so expect fewer & shorter blog posts until after Labor Day.
It's definitely hard to find the extra time needed for blogging when gorgeous weather & summer plans beckon.
So, if you want to keep up with what I'm reading, cooking, & learning about everyday, make your way over to the Happy Healthy Long Life - The Healthy Librarian Facebook page occasionally & catch up on my daily posts.
You don't even need to be on Facebook to view the page! It's open to everyone. You can also link to it on the blog--by clicking on my FB picture in the upper right-hand corner. If you "like me" you'll get updates--but, I know that can be very annoying for some of you.
I promised myself I'd definitely write a blog post today. I've got a list a mile long of posts I want to share, but in the end, I decided to share two fantastic recipes the Lab Rat & I enjoyed last night--and the movie that knocked our socks off!
Here's on my MUST-POST list---when I've got the time:
A presentation by Dr. Mladen Golubic of the Cleveland Clinic Wellness Institute: "Take Control of Your Health: A Proactive Approach to Wellness & Aging" Diet, Exercise & Stress Reduction will make it happen.
This week's "Gal Pal Getway": So, how do you travel to the middle of nowhere & find decent food? Don't count on it. We brought our own and it was spectacular.
The "Strong Bone" diet. It's not just Vitamin D & Calcium. A summary of three recent articles that spell out the protocol for strong bones--the right nutrients & the questionable supplements.
How our gut bacteria work for us: protect us from heart disease, diarrhea, inflammatory bowel disease, obesity, type-2 diabetes, clear out the toxins, & boost our immune system. What kind of a diet promotes a healthy gut microbiota? And what kind doesn't? When do you need to take pre or probiotics? It's definitely not daily.
Two cardiologists and one cardiovascular surgeon who decided to follow Esselstyn's plant-based no-oil diet. What's their story, why did they decide to take this route for themselves, and how has it benefited their health.
Out of Lund University: How oats can help protect us from atherosclerosis.
My 2-year eating plant-based no-added-oil update & the Great Clothes Closet Purge
More on plant-based athletes--how the diet improves performance, promotes weight loss, & better health.
Success stories from HHLL readers!
The 100% plant-based Washington, DC trip and how eating out will make you fat in a flash, even in walk-friendly city.
Lifestyle & diet in the prevention of prostate cancer--recent research update.
A recent large study on the synergistic effects of vegetables, fruit, & exercise on cutting mortality in older women.
My B-12 test results update. What one B-12 expert told me.
A summary of the People's Pharmacy interview with Harriet Lerner, a wise grounded long-married clinical psychologist. Wise common-sense advice. Her recent book is Marriage Rules & the interview is "Making Marriage Work".
Russian Kale Rules! The best vegetable we've ever grown in our garden. Kale all summer long.
The five new books I'm reading that are changing how I think about everyday life:Charles Duhigg's The Power of Habit: Why We Do What We Do in Life & Business; Anna Quindlen's Lots of Candles, Plenty of Cake: A Memoir; Thomas Sterner's The Practicing Mind: Developing Focus and Discipline in Your Life; Dr. Martha Herbert's The Autism Revolution: Whole Body Strategies for Making Life All It Can Be; Gretchen Reynold's The First 20 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter, & Live Longer.
More awesome plant-based-no-oil recipes for Cheesy Kale Chips; Sicilian Orzo Salad with a No-Oil Dressing; Farro Salad with Grilled Eggplant, Tomatoes, & Onions; Almost Instant Vegetable Biryani; and Saag Aloo.
And that's just for starters! Phew! Glad I got that off my chest. If you've been keeping up with my FB page you've read summaries of a lot of these already. Love to hear which ones of these pique your interest. Tell me. I really want to know.
Friday Night at the Movies
The Mission Has to Do Mostly with Regrets, Mistakes....and Love
The Lab Rat & I have been seeing the trailer for this must-see movie for months now. Well, let me be clear. It's a must-see movie only if you like a crazy quirky sensitive mixture of science fiction, time travel, tender love story, personal growth, characters you adore & root for, laugh-out-loud comedy, and a plot with surprising twists. This one really works. For me & LR, that's is.
We absolutely both agreed 100% that we were going to see this one. True embarrassing confession: When we were 20 years old we spent an entire day at one of the best libraries in the country researching time travel. Neither of us can remember what we were possibly thinking---but, we actually spent a day researching time travel. Hey, we were 20 years old!
Here's the "Safety Not Guaranteed" pitch:
"When an unusual classified ad inspires three cynical Seattle magazine employees to look for the story behind it, they discover a mysterious eccentric named Kenneth, a likable but paranoid supermarket clerk, who believes he¹s solved the riddle of time travel and intends to depart again soon.
Together, they embark on a hilarious, smart, and unexpectedly heartfelt journey that reveals how far believing can take you."
I'll say no more. I don't want to give away a thing. If the trailer has you intrigued, check out where it's playing, here.
In three words: Charming, hysterical, sensitive.
So....the movie was starting at 7:05 last night.
It was already 5:00 pm & we hadn't given a single thought to what we were having for dinner.
I opened up Quick-Fix Vegan & decided on "The Deconstructed Ba'hn M'i Salad".
The Lab Rat got started on the seitan and the prep, while I ran to the grocery store to pick up pre-shredded cabbage, cilantro & a baguette. We used what we had on hand: Upton's Chorizo Seitan--even though this was a Vietnamese salad. It really worked.
We put the whole amazing delicious salad/sandwich fixings together in 30 minutes. We ate & headed out the door with plenty of time to spare. I cannot wait to devour the left-overs for lunch.
And those "man these are fantastic" Blueberry Banana Oat Bars. That was dessert when we got home.
8 ounces of seitan (ground crumble style, like Upton's preferred) or extra-firm tofu, pressed & thinly sliced or soy crumbles or thinly sliced baked tofu. NOTE: We used Upton's Chorizo Seitan, which is what we had in the refrigerator. It makes for a spicy salad, just the way we like it. Use plain seitan, if you like less spice. Finely chop your seitan, if the ground crumbles aren't available or use ground soy crumbles.
2 cloves of garlic, minced
1 1/2 teaspoon grated fresh ginger NOTE: I'm tired of throwing out dried out ginger. Penzey's Dried, Sliced China Ginger Root worked well in this recipe. We ground it in the coffee grinder.
3 tablespoons of low-sodium soy sauce, divided
2 tablespoons of hoisin sauce
2 teaspoons sriracha sauce (aka Rooster Sauce) Note: use less if you prefer less heat
1 teaspoon of sugar (or substitute of your choice)
2 tablespoons seasoned or plain rice wine vinegar
3 cups of finely shredded cabbage (I used pre-shredded cabbage for convenience, my local store has freshly shredded cabbage)
1 large carrot, shredded (or use pre-shredded carrots for convenience)
1/2 English cucumber, peeled & chopped (I used 3/4 of a large regular cucumber)
1 cup fresh cilantro leaves (can chop or not)
1/4 cup minced green onions
1/2 baguette, cut in half, & sliced into 4 serving sizes
Preparation:
1. Note: If using tofu, wrap it in a clean dish towel, press it under heavy weights for 20 minutes & slice it thinly.
2. Preheat a large skillet over medium heat.
3. Add 2 tablespoons of vegetable broth or water to keep the seitan, soy crumbles, or tofu from sticking. Add the seitan (I used Upton's Chorizo crumbles), or soy crumbles, or sliced tofu & cook until browned on both sides, about 4 minutes or less per side. Add small amounts of additional broth or water to deglaze the pan & prevent sticking, as needed.
4. Add the garlic & ginger and cook until fragrant, 1 minute longer. Splash with 1 tablespoon of the soy sauce. Set aside & cool.
5. In a small bowl, combine the remaining 2 tablespoons of soy sauce with the hoisin sauce, sriracha sauce, sugar, and vinegar, stirring well to blend. Set aside.
6. Spread the shredded cabbage of a large platter, sprinkle evenly with the carrot, cucumber, cilantro, and scallions. Arrange the seitan (or tofu or soy crumbles) on the top.
7. Serve with sliced baguettes & pass the dressing to spoon on top of the salad. We piled the salad on top of our baguettes, then spooned the dressing on top, & messily ate them by folding each baguette in half. Don't worry, you'll figure out a way to eat it. Just have plenty of napkins available.
8. Enjoy a truly unusual & healthy no-oil taste sensation.
It's blueberry season around here, so I couldn't resist trying Cathy & Katelin's Bars.
But, when I got all the ingredients prepped, I noticed that their recipe only called for 1/2 Cup of berries. Not enough for my tastes. I used a whole pint--2 cups of berries and ended up adding extra oats to thicken up the too wet batter. I also baked mine in an 8 X 8 square silicone pan, so that meant extra time for baking. Adapt as you see fit.
These bars are absolutely fabulous. Not too sweet, and perfect for breakfast, a travel treat, or dessert. Since they're made just with oats, I'm bringing them to a pre-play picnic to share with a friend who has celiac disease & is on a gluten-free diet. She's OK with occasional oats that aren't specifically labeled "gluten-free".
As for the bars, the Lab Rat says, "Man, these bars are fantastic!" That's testimonial enough for me.
All Mixed Up & Ready to Go into the Baking Pan
Out of the Oven
Ready to Eat
Blueberry Banana Bars
Servings: About 12 nicely-sized bars (bake in an 8 X 8, 9 X 9, or 9 X 13 inch pan--adjust cooking times accordingly)
1 cup plump medjool dates (mine were small & I needed 12 to make a full cup, Cathy used just 7), pitted & diced
1 1/2 cups unsweetened apple juice (water is OK, but bars will be less sweet)
1 cup oat flour (OK to process rolled oats into flour, if you prefer)
2+ cups of rolled oats Note: I needed about 1/4 to 1/2 cup of additional rolled oats because my batter was too wet with only 2 cups. The ripeness & size of my bananas may have accounted for my too wet batter.
3/4 teaspoon cinnamon
1/4 teaspoon nutmeg
3 medium-sized ripe (speckled) bananas, diced.
1 teaspoon vanilla extract
2 cups blueberries, fresh preferred, but frozen are OK, too.
1/2 cup walnuts, chopped
Preparation:
1. Place pitted & diced dates into a small bowl with the apple juice. Set aside & let these soak for at least 20 minutes.
2. Preheat over to 350 degrees. Use an 8 X 8, 9 X 9, or 9 X 13 silicone pan, if you have one. If not, line the pan with parchment paper, making sure the sides are lined as well, cutting slits in the corners of the paper so that it overlaps & fits well.
3. Combine the flour, just 2 cups of the oats (for now), cinnamon, and nutmeg in a large bowl & set aside.
4. Place the diced dates & apple juice mixture, bananas, & vanilla, into a blender (high-speed preferred) & blend until creamy.
5. Pour the banana mixture into the dry ingredient bowl & mix with a fork.
6. Fold in the blueberries & walnuts. You want the batter similar to a muffin batter, rather than too wet. Add some extra oats if your batter is too wet. Mine was. Sorry for this cryptic instruction.
7. Bake for 25-45 minutes depending upon the size of the pan you use. Start checking for doneness at 25 minutes by poking the bars with a knife or a fork. It's done when the fork or knife come out clean. Katelin's 9 X 9 pan took 30 minutes. Cathy's 9 X 13 pan took 25 minutes. My 8 X 8 pan took 42 minutes--but the added blueberries + the smaller pan may have accounted for that. My oven temperature is accurate, so just start watching for doneness at 25 minutes, depending upon the size of your pan.
Note: If you use water rather than apple juice, your bars will be less sweet, but even with the apple juice, this was a "just right, not-too-sweet" bar for my tastes.
Please let me know which of the posts on my "To Post on the Blog List" you'd most like to read about! It will really help.
"The only food that I can honestly say I miss the taste of--and I won't rule out eating in the future--is a hot corned beef sandwich. There's no substitute for that one," my husband likes to say.
That is: until November 16, 2011, when he came up with a Reuben Sandwich that's "even better than the real thing!" No exaggeration!
-My Husband, the Lab Rat-
Click here to get to the web version of this post, if you received it via email.
This recipe has taken me way too long to post. Sorry!! Really.
And what better time than St. Patrick's Day to try your hand at making no-oil plant-based Reubens? Honestly, I don't think you can mess this one up--as long as you follow the directions carefully! It just takes some time to make the seitan brisket--but it will give you four pounds--enough for plenty of sandwiches--Reubens, Philadephians & BBQ Brisket!
Back in November tried my hand at making a barbecued brisket seitan based on a recipe that vegan Chef Chad Sarno's demoed in the film, PlanEat.
Chef Sarno's "brisket" looked delectable, but when I made it, it was clear to me that his measurements & baking times were way off.
I increased the amount of wheat gluten, modified the instructions, & increased the baking time. The results were delicious--and I was rewarded with 4 pounds of barbecued brisket seitan, that I divided into 4 pieces, & then froze three of them.
But, you can thank the Lab Rat for coming up with the Reubens. He's a corned beef sandwich guy from way back--and one day when I came home from work, he surprised me with Reubens for dinner. We relished every bite.
When our kids came home for Thanksgiving they made their own Reubens & Philadephians at least two or three times. They're corned beef sandwich fans, too!
I've made this brisket recipe twice--and I'll definitely make it again. It's easy to do--but, definitely a "pitchkey patchkey" that you want to do when you have a free morning or afternoon.
My friend Fran made a batch & served it a Ladies' Luncheon, along with some real brisket. One of her guests kept going back for more--but, I prefer it sliced & served on a bun, or in a sandwich--topped with barbecue sauce, or grilled in a Reuben.
Let the Brisket-Making Begin
The Ingredients You'll Need on Hand
Barbecued Brisket Right Out of the Oven
Slicing the Brisket after It's Chilled in the Fridge Overnight
Sliced Brisket--Ready to Make Into Sandwiches
BBQ Seitan & Mashers
Trader Joe's or Alvarado Street Bakery's Sprouted Rye Bread
Prepping the Sandwiches with Sauerkraut & No-Oil Thousand Island Dressing
Makes 4 pounds of brisket--can be sliced & frozen.
Ingredients
NOTE: This is important! You make 2 batches of the WET INGREDIENTS---one batch gets mixed with the dry ingredients--the 2nd batch is used as the braising liquid.
Ingredients--this is for just one batch of the wet ingredients--you'll need to mix this up twice (I know, it's a big pain):
¼ cups shoyu (low sodium tamari or soy sauce)
2 ½ cups low sodium vegetable stock
3 tablespoons date paste (or maple syrup) I had date paste already made--you can make your own by covering pitted madjool dates in soy or almond milk overnight--pour off liquid the next day & process--add a little of liquid if it's too dry.
1 cups marsala wine
½ cups tomato paste
4 cloves garlic fine minced
Whisk all above ingredients well. Then, in a separate bowl mix the dry batch:
½ tablespoon chipotle powder
2 tablespoons onion powder
1 tablespoon garlic powder
3 1/2 to 4 cups of vital wheat gluten flour (start with 3 1/2 cups--and add the last 1/2 cup if the mixture is still too wet to knead. You want it to be a kneadable texture. Not wet. I used all 4 cups of wheat gluten)
¼ cups nutritional yeast
Instructions
Preheat oven to 375 degrees
1. Once you have the wet and dry batches mixed separately and thoroughly, then and mix both batches together.
2. Knead for 3-5 minutes until it is all is mixed and elastic in texture, like a very firm dough. Add the reserved 1/2 cup of gluten if the mixture is too wet.
3. With your hands, shape it into a loaf pressing to be no thicker than 1 to 1 1/2 inch thick.Now you¹re ready to bake it. I used a deep 9 X 13 inch pan (like a lasagna pant). There's a lot of braising liquid, so you need a pan that's deep enough so it doesn't spill into the oven.
4. For the braising liquid, make another bowl of the wet batch liquid as listed above, and pour into a very large & deep baking/roasting pan--a 9 X 13 inch with deep sides & then place the seitan loaf in the center and bake at 375 degrees for 20 minutes, flip it--very carefully, baste with liquid and continue to bake for 20 more minutes. I then needed to cook for an additional 20 minutes at 375 degrees--total 60 minutes. Then I lowered the oven to 325 degrees & finished baking for about 20 more minutes, until the braising liquid had thickened into a nice glaze.
5. Here's what the Chef advised: Continue this process until most of the liquid has thickened up as a glaze and the seitan is firm to the touch. Allow it to sit and firm up before use.
6. When it had cooled, I covered it in foil--and refrigerated it overnight to firm up. Then I cut it into 4 large pieces--to freeze what I wasn't going to use right away. It slices beautifully when it's frozen--and is just slightly defrosted.
7. Makes delicious "bbq brisket" sandwiches--maybe add extra bbq sauce or some of the glaze & serve on a delicious bun. My family LOVED it as a Reuben, grilled with a panini press, with no-fat Russian dressing, sauerkraut, & a little Daiya mozzarella cheese---or with cole slaw, Daiya, & Russian dressing.
Let me know how it turns out. Can use it for fajitas, stir-fries--etc.
Healthy Librarian's Notes
Have on hand: sauerkraut, hearty rye bread with caraway seeds, homemade Russian Dressing or deli brown mustard, & Daiya mozzarella cheese.
1. The Reuben is best with real caraway-seeded deli rye, or TJ's or Alvarado Street Bakery's Caraway Sprouted Rye Bread.
2. Assemble the sandwiches for grilling. We used a little Daiya Mozzarella--and it works best to first warm up the sliced brisket for one sandwich, topped with about 2-4 tablespoons of Daiya, in the microwave before grilling the sandwich. This way the cheese easily melts, & the brisket warms up before you grill the sandwich. Otherwise it takes too long to get the brisket warm & the cheese melted while grilling the sandwich.
3. Each sandwich has sauerkraut & is spread with with either brown deli mustard, or homemade no-oil Russian/Thousand Island Dressing.
4. We grilled them without oil on a non-stick grill pan (any pan will do), & used a heavy panini weight to press them down.
My new version of No-Fat Crazy Creamy Chia Russian Dressing
1 cup of regular plain soy milk
2 tablespoons of real lemon juice
1/2 teaspoon dry mustard or regular mustard (option: add a little horseradish for extra kick)
1/2 teaspoon salt
pinch of sugar
1 1/2 tablespoons of chia seed (or use ground chia is you don't have a VitaMix)
Mix all the ingredients in a high-speed blender until well-blended, about 1 1/2 minutes.
When it's done, remove from the blender & add 2 tablespoons of ketchup & 1-2 tablespoons of pickle relish to the mayo.
