One of the challenges facing most of us is making healthy vegetarian meals while engaged in our busy schedules.
Preplanning and having some basic pantry items on hand is essential, but using a pressure cooker can help you enjoy foods you might not have the time or patience to prepare except on special occasions, and free up your time for other pursuits or practices.
Many people are frightened off by pressure cookers, thinking that they are dangerous and difficult to use (images of lids denting the ceiling and contents splattered all over the kitchen). New generation pressure cookers have spring-valves, so that very little steam escapes and they are much quieter. The pressure valve allows the user to determine the exact time at which the interior of the pan comes to pressure, and thereby affords much greater accuracy in cooking. Because little or no steam escapes during cooking, you can use less cooking liquid (thereby retaining more of the vitamins and minerals). You’ll also use less energy as food cooks, on average, about 3 times faster (most beans and legumes can be cooked in 15 minutes). For dishes such as stews and pasta sauces, the pressure actually causes the ingredients to quickly mingle and their flavours to intensify.
What to buy? Our first experience with a pressure cooker was about 5 or 6 years ago. We purchased a fairly expensive stovetop model made by Kuhn Rikon of Switzerland. This particular model has a quick release valve which is easy to monitor and use, and allows us to reduce the pressure and open the lid without losing a lot of heat – a great way to check food for doneness, or to add other ingredients with different cooking times for complete one dish meals. Keep in mind that pressure cookers are a long term investment, and therefore it is important to select a well-known brand from a company with a long established history (you will eventually need to replace the rubber gasket, for example).
There are actually three methods to release pressure when cooking: touch-release or quick-release method (if your pressure cooker has this feature, described above), cold water release method – running cold water over the pot in the sink to stop cooking (used mainly for foods with short cooking times), and natural release method where you simply remove the pot from the heat and allow the pressure to subside naturally.
We’ve made lots of different meals using our pressure cooker, but our most recent favourite is Vegetarian Barley Risotto. It can be made with winter or summer vegetables, keeping in mind that some vegetables have higher water content than others, and may make the risotto a bit runnier (but not like soup). Experience will tell you how to reduce the stock to compensate for these types of vegetables. Always start with the ratio of 3 cups water/stock to 1 cup of barley until you know better.
Check out this website about pressure cookers (recipes, FAQs, cooking times, what to buy, etc) “Miss Vickie’s Guide to Modern Pressure Cookery”
Sunday, February 3, 2008
How to prepare TVP
My husband is the TVP expert, and gave me these instructions. TVP is available in different shapes & sizes (all dried); minced, cutlets, and chunks.
He soaks the cutlets for 4 minutes, but the thicker cutlets take a lot longer, so you will have to experiment with how long to soak. You must boil the water first, and it's best to use a Bodum (plunge-type glass coffee maker)so that the chunks are totally submerged. Once you've solved the texture problem with the correct amount of soaking, you can move on to the seasoning step.
He splashs it with Tamari (a bit, not a lot), and stirs it all up so it's well mixed. He says the chunks don't have a large surface area so you won't need a lot.
Then he says you need something with acid in it:
lemon juice, or lime juice, or balsamic vinegar
His latest find was mint sauce (purchased, but basically consists of mint in vinegar with a bit of sugar)
You can put this in soup, or a cassoulet-type bean dish, or add to stews.
He soaks the cutlets for 4 minutes, but the thicker cutlets take a lot longer, so you will have to experiment with how long to soak. You must boil the water first, and it's best to use a Bodum (plunge-type glass coffee maker)so that the chunks are totally submerged. Once you've solved the texture problem with the correct amount of soaking, you can move on to the seasoning step.
He splashs it with Tamari (a bit, not a lot), and stirs it all up so it's well mixed. He says the chunks don't have a large surface area so you won't need a lot.
Then he says you need something with acid in it:
lemon juice, or lime juice, or balsamic vinegar
His latest find was mint sauce (purchased, but basically consists of mint in vinegar with a bit of sugar)
You can put this in soup, or a cassoulet-type bean dish, or add to stews.
Vegetarian Barley Risotto
We have started using pearl barley in recipes and really love it! If you have a pressure cooker, this risotto takes practically no time at all to prepare and cook.
Serves 4
2 TB olive oil
1 cup pearl barley
50 grams TVP cutlet (or large chunks)
3 cups vegetarian stock (we have used McCormick's in the past, which are vegetarian, but nowadays we make our own vegetable stock)
2 oz sun-dried tomatoes, chopped (soft & pliable, not dried out and hard)
4 cloves garlic, chopped
1 small cooking onion, chopped
1 leek, chopped (white & tender green parts - well cleaned of sand & grit)
sea salt to season
2 cups thinly chopped carrot slices
5 fresh sprigs of fresh rosemary, chopped fine
a few fresh basil leaves, chopped
1 TB dried thyme leaves
1 oz butter
1 oz parmesan reggiano cheese, grated (or a 3-yr old cheddar that bites back)
Pre-soak TVP for 5 minutes in 3 cups of water that has been brought to the boil, drain and discard liquid (we use a bodum coffeemaker in order to submerge the TVP completely).
Saute onions & garlic in bottom of a pressure cooker with olive oil.
When onions are softened, add leeks, when softened, add everything else except butter and parmesan cheese.
Cover pressure cooker with lid and cook for 10 minutes (after it comes up to pressure).
If you don't have a pressure release valve, let it set until the pressure releases before opening.
Add cheese and butter and mix well (if you had to wait for the pressure to come down, you may need to reheat in order to get butter and cheese to melt and mix together).
Serves 4
2 TB olive oil
1 cup pearl barley
50 grams TVP cutlet (or large chunks)
3 cups vegetarian stock (we have used McCormick's in the past, which are vegetarian, but nowadays we make our own vegetable stock)
2 oz sun-dried tomatoes, chopped (soft & pliable, not dried out and hard)
4 cloves garlic, chopped
1 small cooking onion, chopped
1 leek, chopped (white & tender green parts - well cleaned of sand & grit)
sea salt to season
2 cups thinly chopped carrot slices
5 fresh sprigs of fresh rosemary, chopped fine
a few fresh basil leaves, chopped
1 TB dried thyme leaves
1 oz butter
1 oz parmesan reggiano cheese, grated (or a 3-yr old cheddar that bites back)
Pre-soak TVP for 5 minutes in 3 cups of water that has been brought to the boil, drain and discard liquid (we use a bodum coffeemaker in order to submerge the TVP completely).
Saute onions & garlic in bottom of a pressure cooker with olive oil.
When onions are softened, add leeks, when softened, add everything else except butter and parmesan cheese.
Cover pressure cooker with lid and cook for 10 minutes (after it comes up to pressure).
If you don't have a pressure release valve, let it set until the pressure releases before opening.
Add cheese and butter and mix well (if you had to wait for the pressure to come down, you may need to reheat in order to get butter and cheese to melt and mix together).
Tofu Mayonnaise
We were making eggless tofu salad, and forgot to buy mayonnaise,
so we made our own quite easily using a box of Mori-Nu soft silken Tofu (tetra-pak, so shelf-safe for almost a year), and a few ingredients we had on hand. This turned out a little bit bland, but you can experiment by changing some of the added ingredients, like adding more Dijon, dill, garlic, capers & fine herbs, chipotle, etc.
½ box silken tofu (or 6 oz soft tofu)
1/3 cup olive oil
1 small garlic clove
2 Tsp Dijon mustard
2.5 tsp fresh lemon juice
salt & freshly ground pepper
Puree the tofu and oil in a food processor until smooth (scrape down the sides). Add the garlic, mustard & lemon juice and season to taste.
Keeps refrigerated for up to 5 days.
so we made our own quite easily using a box of Mori-Nu soft silken Tofu (tetra-pak, so shelf-safe for almost a year), and a few ingredients we had on hand. This turned out a little bit bland, but you can experiment by changing some of the added ingredients, like adding more Dijon, dill, garlic, capers & fine herbs, chipotle, etc.
½ box silken tofu (or 6 oz soft tofu)
1/3 cup olive oil
1 small garlic clove
2 Tsp Dijon mustard
2.5 tsp fresh lemon juice
salt & freshly ground pepper
Puree the tofu and oil in a food processor until smooth (scrape down the sides). Add the garlic, mustard & lemon juice and season to taste.
Keeps refrigerated for up to 5 days.
Chocolate Banana Nut Smoothie
What kid (big or small) wouldn't want to have this for breakfast?
1 TB Cocoa Caminos organic cocoa powder
1 TB Nuts to You! hazelnut butter
1 TB brown sugar (or honey or maple syrup)
1 banana
1 cup chocolate flavoured soy milk
Blend it all up and drink it down!
Yummmmmmmmy!
1 TB Cocoa Caminos organic cocoa powder
1 TB Nuts to You! hazelnut butter
1 TB brown sugar (or honey or maple syrup)
1 banana
1 cup chocolate flavoured soy milk
Blend it all up and drink it down!
Yummmmmmmmy!
Len's Black Bean Soup
This is my husband's excellent black bean soup recipe!
Q – Where did this recipe come from?
A – We were down in Alabama, out shopping, and I picked up a bag of beans for soup that came with a spice pack and a simple recipe. One of the problems you have when you get a good soup like this is that it’s almost impossible to try to reproduce the spice packet. Usually when you find one that’s really good in flavour, it’s not a mass produced commercial brand, and you may not find it again in the stores. So, to get you started with this recipe, I’ll suggest you use the Indian spice mix that’s widely available called garam masala (I’ve also used Montreal Steak Spice). It’s in the spices that you can make your own personal signature on the soup.
Q – What do you like most about this recipe?
A – It begins as just a very simple “How To Cook Dried Beans”, and after that, with minimal additions, turning it into a flavourful soup, so simple.
BLACK BEAN SOUP
vegan / vegetarian
1 lb. black turtle beans
28-oz tin of crushed (not ground) tomatoes
Vegetable stock cubes or powder (enough for 1 litre of broth)
2 Tb. garam masala
2 Tb. olive oil
1 med. to large cooking onion
1 med. to large green pepper
Check beans for stones and soak overnight, rinse and drain. Put in pot and cover with about 1.5 inches of water. Simmer for 1.5 hours with lid on.
Sauté onion and pepper in olive oil, add to beans with garam masala and stock cubes. Add crushed tomatoes. Add water if needed, simmer for one hour with lid on. Add more salt as required, more water as required.
Q – Where did this recipe come from?
A – We were down in Alabama, out shopping, and I picked up a bag of beans for soup that came with a spice pack and a simple recipe. One of the problems you have when you get a good soup like this is that it’s almost impossible to try to reproduce the spice packet. Usually when you find one that’s really good in flavour, it’s not a mass produced commercial brand, and you may not find it again in the stores. So, to get you started with this recipe, I’ll suggest you use the Indian spice mix that’s widely available called garam masala (I’ve also used Montreal Steak Spice). It’s in the spices that you can make your own personal signature on the soup.
Q – What do you like most about this recipe?
A – It begins as just a very simple “How To Cook Dried Beans”, and after that, with minimal additions, turning it into a flavourful soup, so simple.
BLACK BEAN SOUP
vegan / vegetarian
1 lb. black turtle beans
28-oz tin of crushed (not ground) tomatoes
Vegetable stock cubes or powder (enough for 1 litre of broth)
2 Tb. garam masala
2 Tb. olive oil
1 med. to large cooking onion
1 med. to large green pepper
Check beans for stones and soak overnight, rinse and drain. Put in pot and cover with about 1.5 inches of water. Simmer for 1.5 hours with lid on.
Sauté onion and pepper in olive oil, add to beans with garam masala and stock cubes. Add crushed tomatoes. Add water if needed, simmer for one hour with lid on. Add more salt as required, more water as required.
Tempeh Sloppy Joes
This really satified my recent urge for a BBQ sandwich.
It makes four servings, and takes very little time and effort to prepare.
8 oz of tempeh, crumbled (I used Henry's Tempeh with hot peppers)
1 TB olive oil
1 medium onion, diced
1/2 cup diced green or red pepper (or celery)
1 cup barbeque sauce
4 toasted burger buns or 8 slices of toasted bread
Marinate tempeh in the barbeque sauce for about 20 minutes (while you're preparing and sauting the veggies as below).
Heat olive oil in a pan; add the veggies and saute, stirring until veggies are soft (or to your own taste). Add the marinated tempeh and sauce and heat through.
Serve on toasted buns or bread.
It makes four servings, and takes very little time and effort to prepare.
8 oz of tempeh, crumbled (I used Henry's Tempeh with hot peppers)
1 TB olive oil
1 medium onion, diced
1/2 cup diced green or red pepper (or celery)
1 cup barbeque sauce
4 toasted burger buns or 8 slices of toasted bread
Marinate tempeh in the barbeque sauce for about 20 minutes (while you're preparing and sauting the veggies as below).
Heat olive oil in a pan; add the veggies and saute, stirring until veggies are soft (or to your own taste). Add the marinated tempeh and sauce and heat through.
Serve on toasted buns or bread.
Tofu and Kale Quiche
Serves 4 to 6
1/2 teaspoon canola oil
3/4 cup chopped green onions
12 ounces firm tofu, crumbled (Sol brand is just right)
1.5 cup packed finely chopped kale or turnip greens
1.5 cup grated soy cheese
3/4 cup chopped red bell peppers
3/4 teaspoon salt
3/4 teaspoon turmeric
One 9-inch store-bought pastry pie shell (thawed) – make sure to look for vegetarian pie shells (Tenderflake deep dish)
In a small, nonstick skillet, heat oil over medium heat. Add green onions and sauté for 3 minutes. Add red pepper and sauté for 1 minute. Add all remaining ingredients except cheese, and mix together, sautéing until the kale starts to slightly wilt. Remove from heat and mix in cheese.
Transfer mixture to prepared pie shell (see package instructions). Bake in preheated oven for 40 minutes - you'll have to experiment with your own oven - ours runs hot so we did it at 250 Fahrenheit.
1/2 teaspoon canola oil
3/4 cup chopped green onions
12 ounces firm tofu, crumbled (Sol brand is just right)
1.5 cup packed finely chopped kale or turnip greens
1.5 cup grated soy cheese
3/4 cup chopped red bell peppers
3/4 teaspoon salt
3/4 teaspoon turmeric
One 9-inch store-bought pastry pie shell (thawed) – make sure to look for vegetarian pie shells (Tenderflake deep dish)
In a small, nonstick skillet, heat oil over medium heat. Add green onions and sauté for 3 minutes. Add red pepper and sauté for 1 minute. Add all remaining ingredients except cheese, and mix together, sautéing until the kale starts to slightly wilt. Remove from heat and mix in cheese.
Transfer mixture to prepared pie shell (see package instructions). Bake in preheated oven for 40 minutes - you'll have to experiment with your own oven - ours runs hot so we did it at 250 Fahrenheit.
Quinoa salad (vegan)
This recipe is so good, we had it twice in a row (ok, I made a full recipe and we had to eat it up). But we really, really like it! and I think I'm addicted to quinoa.
I used Bob's Red Mill brand organic quinoa (I had bought a bag a loooong time ago, and it was sitting in the fridge - I don't think aging it does anything).
Makes 4 - 6 Servings
Ingredients:1 cup quinoa
1.5 cups cold water
½ tsp salt
1 cup celery
1 - 2 small carrots, peeled and sliced thin
½ green pepper, sliced thin
1 medium ripe tomato
1 medium English cucumber, diced
¼ cup chopped fresh cilantro
½ cup chopped pistachio nuts
½ cup dried unsweetened cranberries
Dressing:
2 TB freshly squeezed lemon juice
¼ cup olive oil
½ tsp salt
Fresh ground pepper
Directions:
The quinoa can be made ahead of time and refrigerated. Soak the quinoa 1/2 hour in cold water. Rinse very thoroughly in water several times. For each rinse, pour off most of the water and finish draining through a large fine mesh strainer. Place in 2 quart pot with the water and salt. Bring to a boil. Turn the heat down to very low, cover and cook for 15 minutes. Remove from heat and allow to sit five minutes with lid on. Fluff gently with a fork and set aside to cool.
Steam the carrots and green veggies for 5 minutes, rinse in cold water
Chop the tomatoes, herb and cucumber
Blend dressing ingredients with a whisk or shake in a jar
Gently combine veggies, walnuts, quinoa and dressing in a large bowl
Cover and chill
Keep the uncooked quinoa in the fridge or freezer (it has a high oil content and will go rancid otherwise). Use a pot with a tight-fitting lid (we use Le Creuset brand).
I used Bob's Red Mill brand organic quinoa (I had bought a bag a loooong time ago, and it was sitting in the fridge - I don't think aging it does anything).
Makes 4 - 6 Servings
Ingredients:1 cup quinoa
1.5 cups cold water
½ tsp salt
1 cup celery
1 - 2 small carrots, peeled and sliced thin
½ green pepper, sliced thin
1 medium ripe tomato
1 medium English cucumber, diced
¼ cup chopped fresh cilantro
½ cup chopped pistachio nuts
½ cup dried unsweetened cranberries
Dressing:
2 TB freshly squeezed lemon juice
¼ cup olive oil
½ tsp salt
Fresh ground pepper
Directions:
The quinoa can be made ahead of time and refrigerated. Soak the quinoa 1/2 hour in cold water. Rinse very thoroughly in water several times. For each rinse, pour off most of the water and finish draining through a large fine mesh strainer. Place in 2 quart pot with the water and salt. Bring to a boil. Turn the heat down to very low, cover and cook for 15 minutes. Remove from heat and allow to sit five minutes with lid on. Fluff gently with a fork and set aside to cool.
Steam the carrots and green veggies for 5 minutes, rinse in cold water
Chop the tomatoes, herb and cucumber
Blend dressing ingredients with a whisk or shake in a jar
Gently combine veggies, walnuts, quinoa and dressing in a large bowl
Cover and chill
Keep the uncooked quinoa in the fridge or freezer (it has a high oil content and will go rancid otherwise). Use a pot with a tight-fitting lid (we use Le Creuset brand).
First attempts at vegetarian sushi
I bought some EDEN brand toasted nori sheets last week, and decided to attempt to make vegetarian sushi.
I bought President's Choice sticky rice, prepared according to the package, added fresh avocado strips and porcini mushrooms (reconstituted dried), SPIKE seasoning and San-J tamari sauce. I even bought the little bamboo mat to roll things up (having quickly glanced at the sushi makers in our local grocery store once).
The ingredients were great, but my execution was pretty awful. The first rolls were lumpy, and squished out of shape when cut. They tasted good, though (except I skimped on the avocado & mushrooms so it was largely rice and tamari).
By the time I had rolled the fourth sheet, I was getting better. Still, I decided I had better watch the sushi-makers at the grocery store next time I go.
Then I found this instruction page on Eden Foods' website. I think I'll give it another shot!
I bought too many avocados!
I bought too many avocados the other day (singles weren't ripe, so I bought a bag of 5 Haas avocados).
The first one went into a recipe (first-timer) of vegetarian sushi (see First Attempts at Vegetarian Sushi).
Desperate as the others were ripening fast, I stashed them in the fridge and started consulting my collection of recipe books for vegetarian/vegan recipes. I came up with a couple of recipes (Moosewood Cooks at Home, Vegetarian Recipes) for pasta and salads.
Then I spotted this interesting one - Avocado gelato! We bought an ice cream maker some years ago when I was having jaw surgery (and on a restricted diet for weeks), but never did use it, so it's a good time to break it out and experiment.
We'll try to make it with soy milk and I'll report back on how well it works.
This recipe calls for 2 avocados, so I'll have to try one of the other recipes to use up the other 2 remaining ones.
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