Archive for the ‘Vegan Breakfast and Brunch’ Category

  • Purple Yam

    Date: 2011.11.04 | Category: Dairy free, Gluten-free, Vegan Breakfast and Brunch | Response: 0

    Sorry folks, it has been a while that I have posted a recipe. I have been busy preparing and teaching classes. But I do want to share something I discovered last week.

    I was shopping at an Asian grocery store for one of my classes
    and noticed in the vegetable section next to the potatoes some purple yams.
    They didn’t look very special on the outside. Actually, they looked similar to the plain yam with the shape of butternut squash. But I had just listened the evening before to a very interesting presentation on the power of plant-based nutrition. And one of the thing I learned that evening, was the darker the food, the more phyto nutrients it contains. That would explain while kale is at the top of the leafy green vegetable family and so good for you. So when I saw purple yams, I had to get some.

    Baked purple yam

    I really wanted to taste them so I  just roasted them without adding anything and OMG! I never tasted something so exquisite. The sweeteness was unbelievable, almost like a fruit. It is now my new breakfast. You only need one to make you feel full and satisfied.

    Now I have had one every morning. It is delicious even cold, easy to carry if you want to take it with you for a morning or afternoon snack.
    You can peel one and mash it and pour some nut or soy milk and nuts for your kids.

    What is wonderful about this type of yam is that you don’t need to add any sweetener. Just the vegetable and nothing else. That’s fast food the way Mother Nature intended it!

    This is a great item to bring if you going camping. It is cheap, easy to roast on an open fire, a great hand warmer in cold nights! What’s not to like!

    From a nutrition standpoint:

    A serving provides B6, vitamin A,  5% of the daily value for vitamin C, fiber, plus antioxidants. It has no fat or cholesterol.
    The jury is out about potassium. Some sources say it contains a good amount, other say it doesn’t.

    It also has a good sense of humor! I wanted to take a photo so that you can see the deep purple and the shape. And then, I turned the plate around and just about peed in my pants when I looked at the photo. See for yourself!

    Purple Yam or cool dog?

     

    Can you see it?

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  • VEGAN BACON STRIPS

    Date: 2011.04.05 | Category: RECIPES, Vegan Breakfast and Brunch | Response: 0

    Spring is coming, soon summer will be here, so what better time to get ready for great sandwiches! This has to be one of the best use of tempeh I know. All the flavor and none of the saturated fat. Fat-free and cholesterol-free bacon, what an idea! This recipe is great for busy people because it doesn’t require baking or marinating so it can be put together very quickly. It also takes advantage of the firmness of tempeh. So if you are in the mood for a BLT or need some vegan ‘bacon’ for brunch, this is a good choice.

    INGREDIENTS:
       1/2 cake of plain tempeh
       1 Tbl oil

        Dash of salt


     
    Marinade:

      1 TBl white vinegar
      2 TBl ketchup
      2 Tbl soy sauce
      1 Tbl olive oil
      1 tsp liquid smoke
      Dash of garlic powder

    PREPARATION:

    1. Cut the tempeh in half thickness wise, then make thin slices being careful not to break them.
    2. Lightly pan fry  the tempeh and sprinkle with a little salt until crisp.
    3. While the tempeh is cooking, prepare the marinade by mixing all the ingredients.
    4. Remove from heat and place in a small tupperware with a lid.
    5. Immediately pour the marinade over the tempeh and put cover. Invert the container so that the marinade coat all the tempeh. Let it set for a few minutes.

    Serve as warm or cold as an appetizer, on a BLT, on a vegan ‘egg’ Benedict or any sandwich.
    Make extras because they will go quickly!
    Keeps well refrigerated for 5-6 days but it won’t last that long, I promise!

    Enjoy

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  • TOFU SCRAMBLE, the Breakfast of Champions

    Date: 2011.03.01 | Category: Gluten-free, heart healthy foods, RECIPES, Vegan Breakfast and Brunch | Response: 0

    Tofu Scramble
    Sleeping in!

    When Sunday comes and we get to sleep in a little and start the day more slowly, we usually feel a bit more hungry than usual. And the one thing that everyone seems to agree on is a nice tofu scramble. You can serve it with toasted bread (rye is great with it), some fresh vegetables on the side or if you have more time, make some pan-fried potatoes for a true American classic. And if you really want to be decadent, serve both bread and potatoes!

    This is truly the easiest dish you can put together without even being fully awake. Which could easily happen on a Sunday morning… There is no way you can mess this one up.

    Pretty much any vegetable you have in your refrigerator can be added to it (with the exception of root vegetables like carrots that would need a little tenderizing first). The trick is to dice everything pretty small so that you barely cook your vegetables, get a nice crisp texture and get most of the nutrients in the process. I like to have different kinds of greens and red veggies for the visual effect and whatever fresh herbs I have on hand (dried will work fine too). The usual culprits we have at home are zucchinis, snow and snap peas, green onions, green beans, mushrooms, tomatoes… we usually stay away from bell peppers because a lot of people don’t digest them well.

    BASIC INGREDIENTS:

    •    1 package of organic* firm tofu drained on a towel
    •    2-4 Tbl nutritional yeast
    •    1 tsp or more of turmeric** for color (turmeric does have a unique flavor, so experiment with a little at first,  then add more if you want a deeper yellow color).  
    •    1 tsp or more of garlic and onion powder
    •    1/2 cup green onions minced
    •    1 tsp ground flax seed (optional)
    •    Vegan cheese like Daiya (optional)
    •    Combination of vegetables finely diced
    •    Fresh herbs (Basil or cilantro) optional 
    PREPARATION:
    1. With clean hands, break the tofu in a bowl to loosen up the pieces.
    2. I prefer not leaving large chunks as they tend to not absorb as much flavor and come out bland. We like all our bites to be equally flavored!
    3. Sprinkle the yeast first and mix,  then the turmeric, garlic and onion powder and salt, mix some more.
    4. Add the green onions and other dried herbs of your liking.
    5. Heat up a large frying pan with 1 tsp of oil, making sure the oil is evenly coating the pan
    6. Pour the tofu mixture and gently stir over medium heat.
    7. You can start toasting the bread or preparing the salad while this is cooking because it doesn’t take much time to finish the scramble at this point.
    8. Now add the finely diced vegetables, mix well and cook a few more minutes. Taste and add seasonings if you want. Sprinkle some vegan cheese, turn of the heat and cover with a lidd.
    9. Serve as mentioned at the top. Chop from fresh herbs available and place on top.

    Bon appétit! So, this isn’t a Julia Child fancy dish but it does the trick every time, plus depending on what vegies I have in the fridge, it is never the same.

    SOME VARIATIONS:
    If you are in a Mexican mood, add some salsa and chilis and serve with corn chips or a warmed tortilla and a side of black beans.
    If you feel like adding an Indian touch, you could add some curry to the spices and eat with chapattis.

    * Organic tofu is really important because a good part of the soy grown today is fed to livestock along with the all-pervasive corn (I swear, a cob of corn should be added to the American flag for the amount we are growing and consuming). So much of these two crops have been genetically modified and no serious clinical study was ever done on human population prior to introducing these new seeds. The reason being that since it would ‘mostly’ be given to animals and they seem to handle it just fine! I love the FDA’s (Food and Drugs Administration) logic. If they can take it, why shouldn’t we! The problem with GMO corn and Soy, but mostly corn is that it is in so many by-products today, that if the manufacturers were to label GMO ingredients on their products, the vast majority of the products sold in stores would have to list GMO ingredients and traces on their packaging. So Stick to organic when it comes to soy/tofu and for corn, good luck, this may be a little more difficult.
    If you want to find out more about the largest producer of GMO products and how to protect yourself, click here.

    ** The active ingredient in turmeric is called curcumin. It is known for its antioxidant, anti-inflammatory, antibacterial, stomach-soothing, and liver-and heart-protecting effects.
    In India, it is used to aid for digestive disturbances and as a treatment for fever, infections, dysentery, arthritis, jaundice and other liver problems
    In China it is used to treat liver and gallbladder problems, stop bleeding, and relieve chest congestion and menstrual discomforts
    Given that it not only improves blood circulation but also helps prevent blood clot, turmeric offers some protection against heart attacks and strokes, the biggest killers in the US.
    For more information on this herb and how to use it, go to: http://www.nutritional-supplement-educational-centre.com/turmeric-benefits.html

    Tofu scramble delivers an impressive 4.8g of dietary fiber and 24.2g of protein per serving. Not bad for a humble bean!

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  • VEGAN OMELET – BACK BY POPULAR DEMAND!

    Date: 2010.12.06 | Category: RECIPES, Vegan Breakfast and Brunch, Vegan Entrees | Response: 2

    I have been asked over and over for the recipe for my eggless omelet. I love the puzzled look I get when I tell people that I make an eggless omelet! What in the world are you putting in this dish?
    Since I don’t like dishes that are too complicated to make, these omelets are easy to prepare and keep in the fridge for up to a week. They are the thin kind. So make a batch, refrigerate it and whenever you feel like it, voilà! By the way, they are great for brunch, lunch and dinner. 
    TIPS: If you have made the batter ahead of time and refrigerated it, make sure to take it out 30mn before you need to make it otherwise the batter will be too thick and you will end up making pancakes! Not that pancakes are bad or anything, but you will miss the light texture of this exquisite dish.

    Another important thing I had to learn this the hard way, is resist the urge to flip the omelet until it is lose in the pan (this may take 1-3mn depending on the heat and the pan you are using), otherwise it will break and you will have something that resembles more a scramble than an omelet! 
    If you are making these for several people, make them ahead of time and keep them in the oven until it is time to serve them. Make an extra one, just in case, because, the chance of someone asking for seconds is almost guaranteed!

    You can eat them just like that or add a filling. You can use a mix of shredded vegetable, vegan meats, cheese, get creative and let me know how it turned out!
    Bon appetit!

    So here is it:


    SOPHIE’S VEGAN OMELET

    1. Measure 2 cups of unbleached flour with 1 cup of rice flour, 2 tsp turmeric powder, 1 tsp salt and mix with 2 cups of coconut milk and a little water.
    2. For extra flavoring and protein, you can add ¼ cup vegan cheese (optional) or 2 Tbl nutritional yeast
    3. If too thick, add a little water and make sure there are no lumps.
    4. Cook one laddle at a time in an oiled skillet at medium heat.
    5. Fill with onions, mushrooms, any vegetables you like.
    6. Serve warm with a salad

    What I love about this dish is that because it is made of flour (instead of the usual egg mixture), you do not need to eat bread with it. You feel satisfied and energized for many hours just with this one dish and little salad on the side.

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