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Time – 30 minutes
Serves – 2-3 person
Ingredients
150g quinoa
1 cup filtered water
1/2 tsp sea salt
1/4 tsp ground black pepper
1 bunch dinosaur kale
1 tbsp pickled capers to serve
Carrot cream
400g carrots
1 medium red onion
3 garlic cloves
1/2 tsp sea salt
2-4 tbsp water
Parsley Gremolata
1/2 bunch parsley
Juice of whole lemon
2 garlic cloves
A pinch of salt
Oat Tofu
160g oat tofu ( from Yosa )
1 tbsp seaweed blend ( from Lofoten Seaweed )
1 tbsp maple
1 tbsp tamari
2 tbsp gf nutritional yeast
Garnish (optional)
Capers
Black grapes
Instructions
1. Pour 1 cup cold water, then place a stainless steel steamer basket in the instant pot. Add the carrots in the basket. Pressure cook at high pressure for 2-3 minutes, then quick release.
2. Chop your onion and garlic. In a pot add 2 tbsp water, place the onion and garlic. Cook at medium heat for 3-4 minutes or until onions are soften enough.
3. Place soften onions and garlic into a high speed blender along with the cooked carrots. Add salt and 2 tbsp water. Then blend on high speed until you get a nice smooth carrot cream.
4. Place your quinoa in a small pot, wash and strain. Cover 1 cup filtered water and cook at medium heat for about 15 minutes or until the quinoa absorbs all the water. Once cooked season with salt and black pepper, set aside.
5. Wash and cut your kale leaves into small pieces. Preheat a non-stick skillet over medium heat. Once the pan is ready add the kale and cook for a few seconds then add the water to sautee. Cook until the kale starts to wilt and turns bright green.
6. To make parsley gremolata, remove the stems from the parsley. Chop the parsley with a chef’s knife until it is nearly finely chopped. Grate the garlic clove over the parsley. Add fresh lemon juice over the parsley. Toss together.
7. Transfer gremolata into your carrot cream, mix together.
8. Cut the oat tofu into very small pieces. Place in a bowl, add the seaweed blend, maple, tamari, water and nutritional yeast, mix well.
9. Transfer mixture in a large preheated pan, cook well on medium-high heat constantly stirring until they are crispy and golden brown.
10. Serve your carrot cream along with kale, quinoa and oat tofu.
Sugar for foods consists of the most controversial components in their diets today. It has been associated with some serious illnesses such as obesity, heart disease, diabetes and cancer.
Part of the problem is that people unconsciously consume too much sugar. Although people stay away from packaged foods, they are directed to healthy desserts they can make at home with alternative sweeteners which contain high fruktose. Today we can find many benefits of agave on web. Truth is only available for those who want to take a deep look.
There are several ways to sweeten foods without adding sugar. Let’s dive a little deeper and take a look at this.
The raw version of Agave syrup is a very popular sweetener, especially in unbaked desserts.
Maple Syrup has caramel notes along with woody maple flavor that you would expect from a maple syrup product.
It has a mild taste for those who do not want a big flavor difference in their recipes when choosing an alternative sweetener for Agave. Agave has either light or dark amber color – the darker is closer to the taste of honey.
Agave is for 90 percent fructose, and maple syrup is for 35 percent. It is easy to choose between the two.
The maple production process is not considered raw like agave, so use it in raw desserts and not possible to talk about 100% raw.
Glycemic Index
The glycemic index defines foods based on how fast your blood sugar is rising.
Real Maple Syrup has a glycemic index of 54. Maple syrup is defined as having a “medium” index.
Agave Nectar has a glycemic index of 30 and is defined as having a “low” index – but this is because of its high fructose concentrate.
According to an article from the Huffington Post, Agave has the highest fructose content of any commercial sweetener on the market. Yes, true, Agave Nectar beats table sugar and even high fructose corn syrup. Agave is 90 percent fructose, and maple syrup is around 35 percent.
While some people are actively avoiding high fructose corn syrup with a fructose content of only 55%, they continue to receive Agave due to its low glycemic index while without knowing consuming a product with 90% fructose.
Vitamins and Minerals
Real Maple Syrup is packed with minerals such as calcium, iron, magnesium, potassium, zinc, copper and manganese. These minerals do great work for your body, including things like cell formation, maintaining healthy red blood cells, and immune support. Maple Syrup also contains a number of vitamins that insist on energy metabolism and vision, including niacin, B5, B2, folic acid, B6, biotin and vitamin A.
Agave Nectar contains traces of vitamin K, C and E and calcium. However, it does not contain minerals such as iron, potassium or zinc.
Processing
Real maple syrup is not quite processed. The tree flows out of the stems and collects in tanks. Then, the juice is boiled in a concentrated syrup, filtered and bottled for cleanliness and clarity.
Includes agave syrups labeled as raw, in low boiler, non-raw ones are processed by boiling at 50-60 degrees for days. Otherwise it impossible to get sweet taste.
Agave syrup is marketed with a low glycemic index. But very high in fructose and nobody talks about this. Fructose, in its simplest form, can be processed by the body only from fruits.
In short, it is impossible to say that man made products contributes to our health. The fact that maple syrup seems beneficial when compared agave should not lead to frequent consumption, we should always take care of taking the sugar from the fruit in its purest form, which is not processed.
Ingredients:
1 cup raw tigernuts,
3 cups filtered water,
1/4 tsp licorice salt or any salt,
1 tsp vanilla extract
Method:
1.Cover tiger nuts with water in a glass jar and let sit for 4-6 hours .The longer they soak, the softer they will be and the easier they will be to wiz into silky, smooth milk. Then strain, drain and put into a high speed blender.
2. Add 3 cups filtered water. If you are adding any flavourings, now’s the time. I added licorice salt and vanilla extract, you can replace with maple or agave if you want.
3. Process on high speed for 3-4 minutes or until smooth and creamy. This usually takes around three minutes.
4. Pour your milk through a nut bag to separate the milk from the tiger nut pulp.
5. Once you’ve finished, pour the milk into a glass bottle and store in the fridge for 3-4 days.
To make Flour:
1.Spread wet tigernut pulp on a lined dehydrator sheets and put into the dehydrator at 42 Cfor about 2-3 hours (until the mixture is completely dry to the touch)
2.Put dried out pulp into a coffee grinder or a clean blender and process until it has been ground finely.
3. Store in a glass jar, in the fridge.
Ingredienser:
500 gr. sparris
2,5 koppar vatten
1 medium lök,
3 msk olivolja
200 ml. kokosmjölk
1/2 citronsaft
1 tsk vitlök granulat
1 tsk salt
1/2 tsk chili peppar
Metod:
1. Sauté sparris och lök i en stor panna med olivolja.
2. Lägg sedan till vatten och laga mat. När den är mjuk, överför den till mixern.
3. Lägg till alla övriga resterande ingredienser i mixern. Process med hög hastighet tills silkes konsistens.
4. Överför blandningen till potten, tillsätt citronsaft och en valfri sked olivolja. Värm i 2-3 minuter och häll sedan i skålen. Tjäna!
Materials:
500 gr. asparagus
2.5 cups of water
1 medium onion,
3 tbsp olive oil
200 ml. coconut milk
1/2 lemon juice
1 teaspoon of garlic granule
1 tsp salt
1/2 teaspoon chili peppers
Method:
1. Sauté the asparagus and onion in a large pan with olive oil.
2. Then add water and simmer. When thoroughly soft, transfer to your blender.
3. Add all other remaining ingredients to the blender. Process on high high-speed until silky consistency.
4. Transfer mixture to the pot, add lemon juice and an optional spoon of olive oil. Heat for 2-3 minutes then pour into bowls. Decorate with stir fry chantarelle mushrooms and edible flowers if desired. Serve warm!
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Whether you are a vegan, beginner, curious or just simply want to eat more plant-based food, this cookbook is a must-have for anyone who needs to eat well, feel well and reaching out to a better life.
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Ingredienser:
För Miso-buljongen:
2 inches färsk ingefära rot, skivad mycket tunn,
2 msk kokosnötsaminos (eller sojasås),
1 tsk kombu pulver,
6-7 koppar vatten,
1,5 msk miso pasta
5 msk citronsaft
För Nudeln:
2 msk hackad lökgräslök,
200 gr. udon nudel,
200 gr. shiitake svamp,
En handfull snö ärter,
150 gr. firmad tofu,
3 msk kokosnötsaminos eller sojasås,
3 msk olivolja,
1 tsk sriracha,
1/2 gängskal, stämed och slivered,
Svart sesam att strö
METOD
För Miso-buljongen:
I en stor kruka, kombinera ingefära, kombu pulver och 6 koppar kokande vatten. Låt suga medan du förbereder resten av ingredienserna ca 20 minuter. Torka försiktigt lageret och lämna kvar någon sand som kan hänga på botten av pannan. Lägg till en halv kopp lager till miso-pastaen och blanda i en snabbblandare tills den är löst och jämn. Lägg till miso på lagret och smaka på salt, tillsätt tamari och limejuice tills du gillar smaken.
För Nudeln:
Ta en stor kastrull med lätt saltat vatten till koka. Tillsätt nudlarna och laga koka, omrör ofta för att förhindra att du sticker, tills nudlarna är ömma. Töm nudlarna och skölj dem i kallt rinnande vatten. Om det inte används omedelbart, kasta med lite olja för att förhindra att du sticker. Annars dela nudlarna mellan 4 stora skålar och varma.
Tofu:
Värm en panna, tillsätt tofuen och drizzle med 1 matsked varje olivolja och sojasås. Lägg till Sriracha och kasta till kappa. Stek till crispy. Avsätta.
Shiitake:
Under tiden placera shiitaken och snö ärter i en panna, kasta med de återstående 2 matskedar varje olivolja och sojasås. Smaka tills det är ömt, kasta en eller två gånger, ca 10 minuter.
Montera:
Värm miso-buljongen tills den är kokande-het men inte simmering. Tillsätt kale och koka strax under en simmer tills den är blöt och ljusgrön.
Dela nudlarna bland 3 stora skålar. Lägg till shiitaken, tofu, ärtor och lökgräslök. Häll miso buljongen och kale över skålarna. Topp med sesamfrön och servera!
Ingredients:
For the Miso broth:
2 inches fresh ginger root, sliced very thin,
2 tbsp coconut aminos ( or soy sauce),
1 teaspoon kombu powder,
6-7 cups water,
1.5 tbsp miso paste,
5 tbsp lemon juice
For the Noodle :
2 tbsp chopped onion chives,
200 gr. udon noodle,
200 gr. shiitake mushroom,
A handful of snow peas,
150 gr. firmed tofu,
3 tbsp coconut aminos or soy sauce,
3 tbsp olive oil,
1 teaspoon sriracha,
1/2 bunch kale, stemmed and slivered,
Black sesame to sprinkle
METHOD
For the Miso Broth:
In a large pot, combine the ginger, kombu powder and 6 cups boiling water. Let soak while you prepare the rest of the ingredients about 20 minutes. Carefully strain the stock, leaving behind any sand that may be hanging out on the bottom of the pan. Add half a cup of stock to the miso paste and mix in a high-speed blender until dissolved and smooth. Add the miso to the stock, and taste for salt, adding tamari and lime juice until you like the flavor.
For the Noodle:
Bring a large saucepan of lightly salted water to a boil. Add the noodles and cook, stirring frequently to prevent sticking, until the noodles are tender. Drain the noodles and rinse them in cool running water. If not using immediately, toss with a bit of oil to prevent sticking. Otherwise, divide the noodles between 4 large bowls and keep warm.
Tofu:
Heat a pan, add the tofu and drizzle with 1 tablespoon each of the olive and soy sauce. Add the Sriracha and toss to coat. Fry until crispy. Set aside.
Shiitake:
Meanwhile, place the shiitakes and snow peas in a pan, toss with the remaining 2 tablespoons each olive oil and soy sauce. Fry until tender, tossing once or twice, about 10 minutes.
Assemble:
Heat the miso broth until steamy-hot but not simmering. Add the kale and cook just below a simmer until wilted and bright green.
Divide the noodles among 3 large bowls. Add the shiitakes, tofu, peas and onion chives. Pour the miso broth and kale over the bowls. Top with sesame seeds and serve!
There are so many web shops that ship worldwide for sure. This article only includes my own shopping experiences. According to your country, the tax practices will vary depending on the weight and price of the products you buy. Please consider this.
REAL FOODS
This is a huge web site for international distributors, manufacturers, importers and retailers. You can find many organic, healthy, raw and ethically made vegan products such as cacao seeds, coconut products, seaweeds, chocolates, nuts, and seeds.
https://www.realfoods.co.uk
I bought small things to try on my first order.
I waited 2 days for the cacao paste that was not in the stock. They couldn’t ship so quick and I requested to cancel my order. Customer service was so good, processed on the same day.
RAW LIVING
Raw Living is a Kate Magic and his husband’s initiative that promotes a raw vegan lifestyle.
When you subscribe to the site they offer 5£ voucher that you can use over 50£. They ship super quick. I can say that their web site is very cheap compared to others. I bought some products such as coconut aminos, lucuma, kelp, seaweeds, salt, etc.. Liquid products cannot be transported by many international websites. But they shipped. They are also open to bulk orders. I am very satisfied.
https://www.rawliving.eu
GREEN MARKET UZES
Green Market is an organic plant-based shop in Uzes, France. They ship worldwide if your country supports PayPal. You can place an order from their website using Paypal.
use my “greengurme15” code to get 15% off on your purchases at https://www.greenmarket.biz
THE VEGAN KIND SUPERMARKET
I placed 5 orders from this market, they ship within 2 days. Standard delivery price starts from 14£
You can find usually junk vegan foods, some popular books, and cooking ingredients.
You can use NEWBIE15 code to get 15% discount on your first order at Vegan Kind Supermarket
SEED AND BEAN CHOCOLATES
This is one of my favorite chocolate brands. Especially the espresso one is the best. They can be found in many stores today but I prefer to place an order from their website directly.
https://seedandbean.co.uk
OMBAR
Ombar is my favorite raw vegan chocolate brand on this Earth! I constantly buy from them. They ship worldwide and shipping fee starts only 3.35£
https://www.ombar.co.uk
iHerb
Here you can find many American brands, the shipping fee is very low compared to other websites. But shipping may take 2 weeks to 6 weeks depending on your country.
I placed an order in order to give this website a try and bought some products that cannot be found here easily. But they came to me after 4 weeks. I don’t think to give an order again.
www.iherb.com
SUNNY BROOK HEALTH STORE
This site from Australia has many healthy choices from supplements, cosmetics, snacks to cooking ingredients. Shipping fee is expensive compared to other websites.
https://www.sunnybrookhealthstore.com.au
