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Sophie’s Kitchen - Healthy & Convenient Plant-Based Seafood - Reivew & Your Chance To Win!

April 25, 2013 by India Leigh

I’ve never tasted scallops. I’ve tasted prawns. I wasn’t that into them. But when I saw this new ‘seafood’ product being demonstrated in my local organic store, in San Francisco, in my efforts to review foods for your transition or already plant based diet, I wandered over to where all these delicious smells were emanating and grabbed some samples to taste. Calamari. Scallops. Crab Cakes and Fish Cakes. Frying on a griddle and partnered with Vegenaise Tartar Sauce. I tried. I tasted. I was hooked. I had to tell you about them and not just because of their flavour. Here’s why…

According to a shocking study by the American Academy of Paediatrics 1 in 12 children have a food allergy. It was a severe allergy to seafood sparked one young girl’s father, Eugene Wang to create an alternative. Wang had a 20 year history in the food industry. He also had an increasing awareness to the reported dwindling numbers of sea creatures from over dredging of our oceans, not to mention increasing levels of pollutants. At the same time, he also was noticing the trend towards the vegan lifestyle. So he took his Taiwanese knowledge of ingredients and concocted an alternative using Konjac (pronounced ‘kon-jack’) , a mineral rich seaweed, widely used in Asia. His company, based in Sebastopol and founded in 2011 and Sophie’s Kitchen (named after his daughter), now produces 7 faux seafood products.

100% vegan & plant based
Gluten free
Kosher
Non-gmo
Soy free
No cholesterol, trans fat or preservatives
High fiber

Located the frozen section. Sophie’s Kitchen products include - Prawn, fish fillet, calamari, shrimp, fish sticks, coconut shrimp, smoked salmon. All vegan & gluten free! It is hard to see a processed product as a health food, we have been so used to the stuff in packets being high in salt, fat and cholesterol, but if you need food in a hurry then you just may love these. Eating them feels/tastes like a decadent treat.

The secret to the texture of the ‘seafood’ is Konjac.

Konjac root is used as vegan substitute for gelatine and is the main ingredient in Sophie’s Kitchen’s range. The starchy corms of the plant are made into a flour and jelly. In its basic form konjac is a tasteless food which easily absorbs accompanying flavours. It has zero calories. Yep, calorie free. It is used in every dieters dream food - shirataki noodles . It is also zero carbs! Packed with soluble fibre, clinically proven to actually lower cholesterol. It has a really high fiber (fibre) content that slows digestion, therefore controlling blood sugar and increasing the feeling of fullness or satiety. I know, I know, I am excited about this too! But that is in it’s pure state. Sophie’s Kitchen add breading to some products (gluten free, made with potato starch and brown rice powder) and so this adds to the calorie value, but their values are still really low. I sampled the scallops and found them to have the slightly rubbery texture akin to seafood and a subtle, savoury, but not really ‘fishy’ flavour. I loved them. And the bonus is, if you grill/broil them or dry fry in a little stock they are only 50 calories, 1g fat and 11g carbs per 100g serving. Awesome!! The crab cakes (120 kcal, 13g carb, 3g protein) had an interesting texture. They are a patty of shredded konjac gel which has a flaking consistency. The flavours are all of their own, hard for me to describe, but really good. Delicately seasoned with white pepper. As a long term vegan I appreciated the new flavours and textures. My housemate, presently a carnivore, is always honest about the little ‘trials’ I put before her as she sits at her desk working. She enthusiastically pronounced that they were both ‘really delicious’.

The products have an ingredient, beta glucan, I’d not come across before so I researched it to make sure it was not a ‘nasty’ and was ok for you. According to the information I found online, beta glucan is a soluble fibre that may lower blood sugar. It has also been proven to be an immune stimulator. I’ve since seen it sold in veggie caps online at a health food store.

There are recipes on the website but really I think they are meant as a quick and easy convenience food. I spoke with a member of the Sophie’s Kitchen team and she said their customers regularly use them in Asian style soups and lettuce wraps. Veg TV has a couple of recipes if you need some inspiration.

I asked the people at Sophie’s Kitchen they’d let me offer one person a chance to try them for free. They happily agreed. Simply just use the Rafflecopter below and like my Facebook page. Good luck. Oh..sorry, entrants only in the USA please. T&C’s in the Rafflecopter widget below.

a Rafflecopter giveaway

Kind Caviar?! - Product Review. Recipe.

April 22, 2013 by India Leigh

Today I bring you plant-based Caviar! Read on. You are going to be amazed. Truth.

I am beginning to realise that there isn’t any animal/fish food product a vegan can’t recreate. The very nature of the belief system and a solution focussed attitude is making it easy for people with a meat diet to embrace plant-based food. I find it endlessly fascinating. A product not just for vegans/pescatarians but for anyone who cares about their health, the planet and anyone who loves food.

This insanely creative vegan faux caviar. Texture and decadence of caviar but it is made from seaweed.

Jens Moller, a Danish … was working on a science project to demonstrate to his children how seaweed can capture enzymes. To his dismay, his experiment failed but small beads formed and the water turned red. It wasn’t until weeks later that a lightbulb moment made him realise the beads looked and behaved like caviar. It took him several years of tinkering before Jens had a product he could finally patent and sell. Sold widely in Europe and now in the US by Plant Based Foods

Cavi-Art is a plant based product that looks like traditional caviar. The company offer 5 vegan flavours. Black (made to emulate Beluga), Orange Red, Yellow, Wasabi, Salmon It has a multitude of benefits. Here is a list;

It’s a fraction of the price of traditional caviar.
It is cholesterol-free. Packed with health enhancing micro-nutrients. Seaweed has been used for centuries by the Japanese to increase health and longevity.
It has a very low fat and salt content.
It has a LONG shelf-life. Keeps in the fridge after opening for 3 months. But you’ll eat it all up before then anyhow.
Environmentally friendly. Sustainable.
Fish kind. The extraction of caviar (eggs taken from the body of a fish) is a horrible and cruel process. Google it!
It looks beautiful, and effortlessly adds a touch of theatre and glamour to your plate. The texture adds a new dimension to ordinary meals so easily. Fabulous as a garnish. Just open the pot and spoon it over your dish, or mix with vegan sauces. Great for dinner parties. Impressive AND a conversation starter.
Perfect for chefs AND home cooks.
Nutritional info per 100g: 13 kcal, 1-2g protein, 1-2g carbs, 0-1g fat.

Take a look at the website. They have a plentiful supply of recipes.

Ranging from simple to gourmet. I’m trying these soon!

Artichoke leaf with crispy oyster mushroom topped with shallot puree, bernaise sauce and black Cavi-art.
Simple Cavi-Art stuffed nori rolls and avocado cups.
Blinis.
Cavi-art cream.
Steamed asparagus with vegan wasabi creme fraiche.

Recipes devised by a result of collaboration with Suzanne Ericsson & Nina Andersson and some devised by Vegan Chef Tal Ronnen. Author of The Conscious Cook

I whipped up a quick entree using Salmon Cavi-Art. A seaweed party! The pasta (noodles) are made from kelp. They are a wonderful low carb and low fat substitute for flour pasta. One serving: 6 calories. 1g carbs. 0g fat! Wow! I made a plant-based Alfredo Sauce. Click for recipe. Used scissors to snip over some fresh dill and fennel. Then spooned over the salmony pink beads. It was delicious, and so fun. We eat with our eyes too, right?!

It passed the ‘carnivore’ test. I actually witnessed my friend eating it out of jar with a spoon!

Suzanne is the woman behind Plant Based Foods, who brings you Cavi-art in the USA. I asked Suzanne what currently is her favourite way to eat Cavi-Art. She excitedly posted me a picture of her evening meal - Roasted Potatoes & with Melting Mayo and Vegan Salmon Cavi-Art.

“My favorite ways and also easy to make are, mixed with a little Veganaise and either fresh dill, finely chopped onion or chives with avocado or on roasted potatoes. I have attached a picture of what I had for dinner yesterday, I used Vegan Salmon and Yellow Cavi-art, vegan sour cream and chives with the potatoes.”

Have you tried Cavi-art? How do you eat yours? Create community and leave a comment in the box below.

Jerky! A Tasty Low Fat Snack. VEGAN! Review AND GIVEAWAY

April 18, 2013 by India Leigh

I’ve been sampling some soy jerky for you, from Morels The Vegan Butcher. They were a great jaw work-out. I think you’ll love them!

Read on and find out how you can get some in your hot little hands for FREE!

Made with non-GMO soy beans. Vegan. Gluten Free.
They are great for a virtually guilt-free snack. They are low fat, low calorie, low carb and high protein.
Serving size: 28g Servings 2.5
Amount per serving: Calories 50. Fat 2g. Sat Fat. 0g. Total Carb. 4g. Fiber 2g. Protein 5g.

Currently, they have two flavours: Ned’s Spicy Chipotle & Judas’ Original. The zip up bag, encourages you to have several little snackette and reseal. Tremendously chewy and flavour rammed. Judas’ has a BBQ-black pepper flavouring and Ned’s strips taste smokey and have a nice kick from chipotle and ancho chillies.
They would be a great snack for people transitioning to a plant-based diet, or those supporting Meatless Monday If your doctor is telling you to cut or quit the meat, it can be a little scary. These would be great for you!

The other night I made a black bean chill and cut up the strips into smaller pieces and threw them on top, adding a great texture and heat to my chili feast. I have also popped them into a taco, along with some juicy toms and cashew cream, and poured over lashings of my thick mole sauce. Next up, I am going to try Judas’ Jerky strips in a brown rice wrap with stir-fried greens in garlic, several large dollops of vegan horseradish or wasabi mayo.

I wanted to know more about Stanley, the founder and genius behind Morels The Vegan Butcher. I contacted him and asked a few questions to placate my curiosity. He was happy to oblige.

Morels the Vegan Butcher is quite the newbie to the food game. They launched in 2011, funding by the aid of pledgers on Kickstarter.com. They hit the streets of Louisville Kentucky with a big shiny food truck. At the same time they began to sell retail sandwiches in local grocery stores and coffee shops. The demand grew really quickly in the stores and eventually they were forced to give up the food truck to keep up with demand from their retail customers. It seems vegan food was what the people (vegans, non-vegans and veg-curious alike) of Louisville wanted in their stores. If you live in Louisville, you are lucky and get to buy their in Rainbow Blossoms & Heine Brothers Coffee shops all over Louisville!. For those of use who don’t. You can get the flavour of Morels The Vegan Butcher in a foil zip-lock bag, online and at these locations. They ship internationally.

Meet Stanley…..

Morel TVB: quote “Ever since meat was taken out of my diet, I’ve thought often about jerky. Texture, taste and a sore jaw have been a dream of mine for years. Finally, here we are. A real jerky that you can pull out at a party and make real, lasting friends. So pop open a bag. Tap a stranger on the shoulder and say, “jerky?’. No one will ask any questions”.

So Stanley, what came first? The Jerky or your wraps? (the wraps so amazing! Wish I could try them!)

We started the wraps about 2 years ago. The jerky came out almost exactly a year ago. After only 6 months Jerky was flying off the ‘shelves’.

How long did it take you to perfect the Jerky recipes?

Couple of months to get to the flavors and texture we wanted, but once we hit these flavors, we just ran with it. The thing that took the longest was getting packaging, package design, nutritional info, and getting into a cycle of making as much as we can a week. Some of the flavors and seasoning are getting an upgrade this summer.

I’ve recently Jerky chopped into a black bean chili (wow!). Do you have any creative ways of eating it?

I just recently had some people telling me they’re using the jerky in dishes they’re making. I honestly never thought of doing that, but it totally makes sense. May have to try it in like a beef and broccoli dish or on a pizza.

Do you have any new products/flavours in the pipeline?

Sriracha Maple this July

Is Louisville a vegan-friendly town?

Yeah it is. There’s a lot of restaurants that will accommodate vegans, and they’re are a lot that already have plenty of options on their menus. Several places even sell stuff like seitan wings. Food in Louisville is pretty intense, there’s a lot of neat places to eat.

You had a campaign to get Jerky in all the US States by April 8th with Adoptaturkey.com, was your target reached?

But we’re still going and still sending money to save our turkey friends for each new state we get in. There are some big changes coming up this summer that will hopefully get us in a bunch of new places, as well as some new flavours.

Do you follow a vegan diet?

I’ve been vegan off and on over the last 7 years or so, but vegetarian for the whole time. There’s not really any thing that I can’t live without, I just haven’t drawn the line that I’m vegan. I don’t really talk much about it with anyone though as I think people are all at their own spots in life. Be it food, spirituality or whatever, even if you feel you’ve connected all the dots, we all see the world in our own special ways. That being said, I really like vegan cheeses and products like vegenaise and earth balance are always in my fridge. I really love dr. Cows cashew cheese [AVO: ‘ooh, want to try that now’!]

Thanks Stanley!

I am loving the fact the old concept of ‘business’ is turning, and more and more AWESOME people like our friend Stanley are changing the face of entrepreneurism. Ethical businesses rock!

Here is your chance to win 2 packs of Jerky for FREE!

a Rafflecopter giveaway

Healthy Not-Egg - The VEGG. Gorgeous Frittata Recipe and Review

April 17, 2013 by India Leigh

I am amazed today. I failed to curb my scepticism. And I am amazed. Truly rocked.
I trialed a product today that had been on my radar for a while. The Vegg. A fat free, dairy, soy, gluten, EGG, and animal free substitute. For egg.

What?! I wanted to know more!

What is it made from? Nutritional yeast flakes and a salt, widely used in Indian cooking, named kala namak. It also goes by the name of black salt. It amazingly, mimics eggy flavour with aplomb.

Who masterminded The Vegg?
Was it his background in biology, a love and respect for animals, or an obsession with eggs that drove Rocky Shepheard to spend 6 months, ‘tooling around’ in his kitchen to produce a pretty good and healthy imitation of an egg yolk? Well, I asked him, and it turns out it’s all of the above. Rocky stopped consuming meat in 2003. Seven years ago an ephipany made him switch to a vegan diet. He suddenly came to the full realisation that it was completely unnecessary to harm any living creature, for humans to thrive. He also saw that consuming animal products was actually the main cause of poor health in our society. BUT, some people, though they want to adopt a healthier diet, they sometimes have a sticking point. Rocky’s had been the egg. He loved eggs. Problem - vegans don’t eat eggs. But he concluded he loved chickens more. He began experimenting, for his own uses, but once he’d hit on the answer to perfecting the yolk, he soon realised he could benefit so many, offer a cholesterol- free, and fat-free alternative to the egg, and in doing so help to end animal cruelty.

There are already egg replacers on the market. What is so special about The Vegg?

The Vegg is the only one that is great for those with egg, soy or gluten allergies. Heart-friendly. NO Cholesterol, unlike a real egg. And, to my amazement actually smells and tastes like an egg!

Fat Free.

Cholestorol Free.

Soy Free.

Kind.

I had to try it.

So, what to make? I decided on a frittata. Enlisted a couple of carnivorous taste testers and set about creating my first Vegg recipe. The website has a ton of recipes but I decided I’d tinker with my own. Starting out with following instructions to first hatch The Vegg. Take 4 tsp of product to 1 cup water. Blended in a blender (this is crucial, a fork won’t do the trick). Not got a blender? Want to take The Vegg on a road trip? A Vegg lover suggested using an empty pop bottle to prepare the mix. Just shake it up. Try it. Let me know if it works.

So today, I gathered all the necessary ingredients and set to work in the kitchen. I’ve been travelling a while, far from my home kitchen. It felt so good to actually be making a new recipe!
Verdict? I was seriously impressed. Shocked actually!
This recipe is amazing and you should make it. I served it with a handful of massaged kale to my waiting and hungry non-vegan friends. They were unanimous. It was DELICIOUS! They concurred they’d never know it wasn’t loaded with eggs.

Spinach, Gourmet Mushroom & Lemon Thyme Frittata

Batter
Creating The Vegg is a simple process.
4 tsp The Vegg, blended with 1 cup water.
1 cup gluten free flour - I used a blend of: garbanzo, fava, potato starch, tapioca starch and sorghum flour. Bob’s Red Mill A great flour, with great flavour. (depending on flour mix you use - some absorb more water than others - you may need to add more water at this point to create a batter like consistency. Incorporate gradually)
1/2 lemon’s juice
Blend

Ingredients
3 cups TOTAL of your choice of mushrooms:
King Oyster
Oyster
Crimini

1 cup of fresh organic spinach
1 medium shallot
1 large clove garlic finely chopped
a few sprigs fresh lemon-thyme
olive oil for frying
lashings of freshly cracked black pepper
Himalyan rock salt - to taste

Let’s Cook!
Wipe clean the mushrooms to remove any dirt and fry them in olive oil in a large, oven proof (no plastic handles) fry pan. Do not overload the pan as the mushrooms will kind of boil rather than fry if they don’t get space.
Remove once turning golden and put aside.
To the same pan, add finely chopped shallot, add a little more oil if needed. Saute.
Add the chopped garlic and sauté lightly.
Add the mushroom back to the pan and add the thyme.
Fry gently for a minute.
Saute the spinach briefly in a separate pan to wilt. If you use frozen (don’t use frozen but if you have to then, ok. gone on) then ensure you squeeze out all the excess water.
Mix spinach with the mushroom ingredients and then pour the The Vegg and flour mix on top.
Cook until you can push the sides from the pan easily with a spatula. The pop the pan under the broiler/grill until it is golden on top and cooked through.

Watching the broiler/grill. Waiting for the top to turn golden.

Rocky. What plans do you have for future products?
In July, Bang Publishing are to launch a cookbook of recipes from The Vegg fans from all over the world, together with recipes cooked up in Rocky’s kitchen. Due to be released via Amazon. Stayed tuned. I’ll be reviewing the book, once it is launched and in my hot little hands. Exciting news too, The Vegg is poised to release handy cartons of Scrambled Vegg, once they can find appropriate investors get on board. Vegg mixed with tofu and tasting just like your favourite breakfast food. Eventually a soy free version will also be available. They hope for this to be a reality in a year or so.

Where can I purchase it?

The Vegg is currently sold in 13 countries. Germany Rocky’s number one export, with Australia coming a close second. In the last year sales have risen by 20%!

If you want to get hold of The Vegg for yourself you can order it online. or via the stores listed here.

It is already in 40 stores in the US, mainly focussed on the East & West Coast. I want to get it in Whole Foods, New Leaf and Trader Joes in the US. Contact them. Tell them you want it. Stores to listen to you. Do you want to see it on the shelves in your country? Contact your local grocer and say you want to give the product a go. If the grocer then contacts The Vegg, they will sell the store a dozen packs (with no shipping costs) so they can try it out on their customers (you!). That way you can get to try it without having to pay the shipping costs and hopefully get your store to stock it.

Lots of recipes on the Website. Some include: chocolate fudge cake, custard, ice-cream, fresh pasta, French toast, egg-based sauces, for example hollandaise & sabayon, scramble and binder for ‘breaded’ recipes. The mixed product will store for 2-3 weeks in the fridge.

The Science.
Fascinating use of molecular gastronomy can be used to form an acutal yolk that would fool a hen! Trust me, I only bring you the best products.

A final tip from Rocky. The Vegg is great used as a FAT FREE melted butter substitute. Try it warm, poured over a baked potato.

Have you tried The Vegg? What did you make? Did you like it as much as I did? Let us know. Leave a comment below.

be well. eat well. live well.

India leigh xx

Vegan Glazed ‘Ham’ with Crisp Brussel & Cranberry Walnut Salad and a dessert pie TO LIVE FOR!

December 23, 2012 by India Leigh

Part 2 of my delicous Xmas Recipes …(all dairy, meat, gluten, sugar and soy free).

I suggest Part 2 to be either an alternative to Part 1 or for Boxing Day. This is the day after Christmas the British call Boxing Day. I have no idea why? Perhaps, when telly first bounced into life, eons ago, when it was black and white, they may have shown boxing on the TV. Who knows? Someone does..but not me.

So, anyway, the is for that day…the day after. When we are all looking for something lighter to eat, stomachs still distended from the previous day of heavy feasting. This is what came to mind for me to make. It still holds a Christmas feeling, using traditional spices, cinnamon, orange and anise. You could of course ver from all this totally and put on a Middle Eastern feast or an Asian spread, but I think some flavours should be kept for Christmas. Otherwise, it becomes a time like any other. I love the smells that fill the house at this time of year and the heat given off by the oven, forever turned up a cooking something. Yes, today I’ve combined some raw foods, foods kept vibrant, fresh and full of nutrients but it all still mounts up to an, albeit, lighter meatless Christmas dinner. Our bodies thank us for it, we feel appreciative of the easing back on quantity and enjoy the flavours only Xmas can bring.

Sticky Glazed Vegan ‘Ham’ with Star anise and Onion & Rosemary Relish.

After looking at many recipes for Burmese Tofu (all the same) on the web, and reading about some long winded (inexplicable) processes used, I decided to wing it. It all seemed overly complicated to me. After I’d successfully made my own version, I then found the video below. Basically, Miagi and I seemed to be of the same mind, but I omitted the nutritional yeast and I poured the finished mix directly into an oiled pan and not into a tea towel (didn’t understand that part?). Make this 2-3 days ahead. It takes a little planning. But that is one of the elements that make Christmas…taking time (I know, easy for me to say…I don’t have 5 children under the age of ten and grandparents to deal with!).

Ok, now you’ve done that. The next step is this…THE GLAZE

Preheat the oven to 190 degrees

Ingredients

5 medjool dates
juice from 1/2 an orange + zest
2 Tbs coconut sugar
2 Tbs tamari
1 Tbs liquid smoke (if you don’t have then sub with 1/2 tsp smoked paprika or chipotle powder)
1 Tbs olive oil
1 Tbs mirin (or red wine vinegar)
1 tsp salt
grinding of fresh black pepper
10 star anise

Once the Burmese Tofu has set overnight then it is time to baste it. Gently turn it out into a larger baking try. Score the surface in a criss-cross pattern and with a pastry brush, glaze top and sides. Then stud the beautiful little star anise buttons into the criss-cross. Bake for 40 mins. Leave to cool for 30 mins before serving. The ‘crackling’ is sticky and delightfully sweet. Great with some left over Christmas sauces from Part 1 recipes here or take 10 minutes to cook up this fantastic onion sauce.

Onion Sauce

10 shallots
2 clove garlic
2 Tbs coconut sugar
2 Tbs red wine vinegar or red wine
2 Tbs fresh rosemary
2 Tbs dried onion (or onion powder)
1 Tbs mustard seeds
4 bay leaves
2 Tbs fresh lemon juice
3 Tbs olive oil
1/2 tsp salt

Grind the bay leaves, rosemary and dried onion
In a small food processor mince the shallots and garlic (or use a knife)
Pour the oil in a small pan and heat. Add the onions and garlic until fry for 2 mins. Stirring. Add the mustard seeds until the pop. Then add the ground spices, red wine vinegar and salt and simmer for 5 mins. Take off the heat. Add the lemon juice. Stir and then leave to cool. Pop it into a jar. Serve

with this gloriously fresh and crunchy….

Shaved Brussel Sprout & Cranberry Walnut Salad with a Dijon and Lemon dressing.

2 cups sprouts finely sliced

1 cup kale ripped into bite size pieces

handful cranberries

handful of walnuts (soaked and activated if you follow the raw diet), toasted if you like

small fennel bulb finely sliced

zest of half an orange

Dressing

¾ cup extra virgin olive oil

¼ cup white balsamic vinegar (or white wine vinegar)

1 Tbsp. Dijon mustard

1 yacon syrup or agave

Kosher/pink salt and freshly ground black pepper to taste

Mix and then pour onto the salad. Massage into the salad for a minute or so. Then finish with a brief, flourishing squeeze of lemon.

OK…here it is the Xmas finale

I’ve taken a recipe from my friend Russell James - (not) Sugar dusted Raw Mince Pies & cashew cream Joyously, rich and crowd pleasing. They take over the course of a day to make (if you are dehydrating them) but only minutes to prepare.

I omitted the agave in the base as I wanted the contrast of the non sweet and I don’t like really sweet pastry. I also used a bag of fruit sweetened dried mix berries (cranberries, cherries, blueberries, raisins) in place of the dates and apples because I think they perform better. I put a slug of vegan brandy in the soaking berries too. I subbed the agave in the cashew cream and used xylitol instead to reduce the calories. The result is the taste of the finest Xmas pudding nestling in a pastry case. The cashew cream compliments it perfectly. Santa will love one (or two) of these!

I hope you have a WONDERFUL Christmas. See you in 2013!

With love

India xxx

Easy Aubergine (Eggplant) - Nasu Dengaku with Sautéed Bok Choy and Citrus Dressing

October 25, 2012 by India Leigh

My trip is only a week away! Buenos Aires is nearly here…or, I’m nearly there? It is weird, to think I’m going to be in a whole new environment. New smells, language, customs. Argentina is well known for it’s beef production. The Spanish conquistadors brought cows to the country in the early 1500′ and now Argentina has the worlds 2nd highest consumption of cattle. Why am I going there, you ask? Well, the vegan scene is burgeoning rapidly in Buenos Aires, and I want to speak to the people that are making this happen, in what has been predominately a country of meat-heads. I want to see if the new wave of vegans can make Argentina forgo their massive export revenue and become plant loving, tempeh making exporters instead. Excited (and optimistic)!

In preparation for my trip I am scrubbing my place from top to bottom, and abstaining from buying any more cupboard staples until I’ve used up the food I already have. I was inspired then, to make a Japanese dish when I came across a thin packet of bean curd skin, known as yuba, slipped beneath my silicone chocolate making molds. I’d sampled and loved yuba whilst in San Fransico last year, made by a Hoodo Soy out of Oakland, so I put it on my list of ‘ingredients to try’. I’d stashed some in my food drawer and promptly forgotten about it. When a craving hit for aubergine, I decided to have a Japanese night to use up the yuba and try something new.

This is what I made….. It is low fat, gluten free and vegan.

Nasu Dengaku. It is a very, very simple and tasty dish. Not much involved with the preparation and the sauce takes about three minutes to prepare and cook. How easy is that?!
The flavours really took me out of my food rut, which is a blessing. Writing about food, I have to keep my ideas fresh and be keen to experiment, otherwise there would be no blog! I made a bok choy sauté with a fresh limey dressing to go with it, the recipe for that is further down.
This meal is mostly a ‘pop in the oven and forget about it..for half an hour’ type of affair. Great for a mid-week meal.

Serves 2

Ingredients

2 med aubergines
2 spring/scallion onion
2 Tbs miso (most recipes called for white miso which is sweeter but I only had dark to hand)
8 Tbs mirin
4 tsp sugar (I used zero calorie xylitol, a healthier alternative made from birch sap. Great for diabetics and those wishing to loose weight…it worked better than I expected).
1 Tbs sesame oil
1 Tbs sesame seeds

Pre-heat oven to 180 degrees.

Method

1. slice the aubergines to 1.5 inch thick (or if you prefer, slice lengthways) and then score the tops with a criss cross pattern, careful not to cut the skin. Brush with the oil and pop into the oven for 30-35mins until beginning to collapse/soften.

2. meanwhile put the miso, mirin and sugar into a pan and bring to the boil. Simmer for a minute, until the miso has melted and begins to thicken.

3. when the aubergine is ready, remove from the oven and pour over the hot sauce. Sprinkle the aubergine steaks with sesame seeds and the chopped spring onion (scallion). Serve.

If you want to make a vibrant Japanese salad to accompany it (you so do), and see how I faired with the yuba, then read on.

I sat and thought for a while what to do with the bean curd skin. Previously, I’d considered making a wrap out of it, , using it like a tortilla but for some reason, on this day I didn’t want that. I looked around on the internet for inspiration and decided to make like pasta with it. The product I bought was so different from the subtle yuba I’d had at the Ferry Building. Mine was extremely salty. I sampled a bit before doing anything with it. I thought best to roll it up and cut into papadelle size strips then put it in the steaming basket. This did nothing to disperse the heavily salted taste so I tipped it into the hot water for a few seconds and it much improved it. But to be honest, I wouldn’t use dried yuba again. So, try it and make up your own mind. Tell me if you know a better way with it.

Do read on and make the warm salad. I promise you it is light and flavoursome.

I had all intentions to make this as a raw salad, and you can too if you like. But in the end I ate the Nasu Dengaku cold and lightly sautéed the bok choy with some garlic.

Sautéed Bok Choy with lime and orange dressing.

Ingredients

3 large heads (is that what you’d call them?) of bok chou

Dressing

1 Tbs tamari

1/2 juice of lime plus zest

1 tsp freshly squeezed orange juice

1 Tbs sesame oil (or rapeseed oil if you don’t have in store cupboard)

1 tsp xylitol

pinch chili flakes or fresh red chilli if you have some available.

1 minced garlic clove (omit if you are making a raw salad, but use if like me, you sautéing the greens)

Method

Mix all the ingredients for the dressing and serve over the greens for a raw salad.

Stir fry the greens for l minute in a little oil with the garlic. Serve with the Nasu Dengaku, yuba and then drizzle over the citrus dressing.

The layers of flavour combinations are so distinct and fresh, it was a wonderful vacation for my tastebuds. The thick, almost caramel taste of the aubergine sauce is really complimented by the slightly sharp dressing. The ‘meaty’ texture of the yuba and eggplant (aubergine) sop up the flavours like a sponge make for a very interesting but very easy supper. Sure to be loved by ‘meat heads’ and veggies alike.

thanks to Azelias Kitchen for the inspiration

Super Snack - want a snack that disguises itself as indulgent but is actually healthy?

October 11, 2012 by India Leigh

I found this great snack on the internet the other day. It is sweet, good for you and, if you keep a tray in the freezer, you are only ever minutes away from a sweet, guiltless ‘chocolatey’ boost.

It’s 5 ingredients to fruity heaven.

Pick a fruit of your choice - pictured above - Half moons of citrusy Clementines. If you chill it in advance the chocolate/carob will set much quicker and make it easier to make an aesthetic dip (as I learnt after I made it!). They are real fun to make.

I chose to use carob instead of chocolate, because a)that is what I had nestled in my cupboard b)chocolate contains caffeine and I’m off that right now. Carob is also naturally sweet so I had no need to add extra sweetener.

2 Tbs carob flour
1 Tbs coconut oil
pinch salt
(optional) 4 drops orange or lemon oil

Gently melt the coconut oil. Thoroughly stir in the flour, salt and citrus oil, if using. Dip each orange jewel into the carob, covering one half. Put on parchment sheet and pop into the fridge or freezer to set. It takes just a few minutes.

10 segments = Only 21 calories per segment!

The thin, crisp layer of smooth carob melts to the cool, sweet, juicy, zesty clementine. It really is that simple.

I also dipped slices of succulent, fresh fig, and small nibs of dried sweet mulberries. Both are low GI. Add a little pinch of chili powder for a brazen little kick.

A great idea for a post work-out snack or healthy alternative to sugary sweets for your wee ones.

Be well

India Leigh xx

p.s When I rediscover where I found this fruity recipe, I’ll come back and give her due credit.

Custard Apple from Mother Nature

September 12, 2012 by India Leigh

Sometimes mother nature just gives you a gentle nudge to remind you that ‘She’ is the greatest gastronomist.

Our huge Asian store in Brighton is a great place for me to dig around and unearth unusual, new (to me) ingredients. Whilst I took temporary relief from the hot yellow sun last weekend, I spotted a round, blackened ‘thing’ among the crates of bright limes and towers of humongous grapefruits. It stood out like a rough, sore thumb. It looked almost like a curled, magnified woodlice, or perhaps a fir cone! Not really the stuff to get ones mouth watering! A beautiful young Indian server informed me it was a custard apple. ‘Try it. It is delicious’ he assured me with enthusiasm. He prompted again, noticing my sceptical face. ‘It is ninety-nine pence…..what do you have to loose?’ He smiled and passed one to me across the stack of citrus.

I paid for the strange fruit and carried it home. After putting down my bags and stuffing my shopping into cupboards and drawers I gingerly peeled open the willing hard skin. I had no idea what to expect. Magic and wonder filled my little bright kitchen. Inside was a slightly gritty cream toned flesh. Elongated triangles surrounded shiny black beads. With care, I sucked the flesh from the pip. Wow. It was sweet, with hints of vanilla and apple. Like mounds of homemade custard infused with gentle swirls of English apple sauce. Extraordinarily worthy of its title.

Autopilot started my brain whirring to devise a delectable dessert with this tropical Asian fruit. I saw visions of raw sweet almond and coconut tart bases filled with pillows of the pale mashed fruit. Or drizzled with a citrus and caramel sauce. Then I stopped short. Rapped my knuckle to my furrowed brow. Silly me. Why tamper with perfection?!

So, this is a guest post by Mother Nature herself. She proudly presents the Custard Apple. A magnificent mono dessert that needs no alteration or accompaniment.

Sweet….filling….and delicate.

Low fat, sugar free, bustling with goodness. Have you ever tasted a custard apple? Let me know in the comments below.

love

India Leigh x

Raw Sprouted Buckwheat Hummus - Recipe

September 5, 2012 by India Leigh

Raw Sprouted Buckwheat Hummus

I have a friend who calls chickpeas ‘devil food’. The force of her wrath is due to the ‘fall out’ after-effect of the ubiquitous legume. Mindful of this and needful of dip, I hunted around for alternatives. I’d not soaked any almonds so that was out. My stock of pre-cooked black beans were frozen solid. Oh dear, I had nothing to ‘hummus’ but I craved it so!

In a moment of inspiration I grabbed my dish of buckwheat, happily going about its business of sprouting on my windowsill.
I paired it will all the usual ‘hummus’ suspects, and crossed my fingers as I stood and watched it quickly blending into a thick, pale cream.

I slathered it thick on a wedge of sweet potato, hot and steaming, fresh from the oven and eagerly bit into it like an open-faced sandwich. Verdict? It is really rather tasty! Hunger abated and full of delight that my experiment had worked I roasted some cumin and bashed the smoking seeds with a pestle to release the flavours, and the together the two became firm friends.
I then dug around in my cupboard to fish out my mandolin (not the instrumental kind..though that would of been fitting!) and sliced some delicate rounds of beetroot to create an easy starter. More about that after I’ve shared the basic recipe with you.

First, sprouting the buckwheat. Buckwheat is not a grain but a seed, related to the rhubarb family. It is full of amino acids (one of most complete sources on the planet) and is gluten free. It is a ‘healthy’ starch and after soaking in water for 20mins (some say longer but I’ve heard it can spoil quickly), it gives off a gloupy gel like substance that needs to be rinsed vigorously. Once rinsed pop into a sprouter and rinse 3-4 times a day. You should see the little sprout tail emerge after a day or two. Rinse, rinse and rinse again, and then you are ready to turn it into moreish (and Moorish) hummus.

Ingredients
2 cups raw sprouted buckwheat
1 plump clove garlic
1/2 tsp salt (pink preferably)
1/2 lemon juice (2 Tbs)
1/2 tsp apple cider vinegar or ume plum seasoning (to lift)
1-2 Tbs tahini (raw if that is your bag) I used 1 Tbs and it was delicious. See what you think.

Method.
1. pop all ingredients into a blender and blend until smooth and creamy. Check for seasoning. Is it ok? You may like more lemon or more salt. Try it.

Nutrition (source Food Matters)

Sprouted buckwheat is an amazing food because it tastes like a grain but is actually gluten and wheat free and not a grain at all. It is one of the most complete sources of protein on the planet, containing all eight essential amino acids. This makes it perfect for diabetics and those who want to cut down on their sugary carbohydrates and to balance their blood sugar levels. It is also known to lower high blood pressure.

Sprouted buckwheat also cleanses the colon and alkalizes the body. Buckwheat is a wonderful super food for people who have varicose veins or hardening of the arteries. One of the reasons is that it is full of rutin, which is a compound that is known as a powerful capillary wall strengthener. When veins become weak, blood and fluids accumulate and leak into nearby tissues, which may cause varicose veins or hemorrhoids.

This healing food is also rich in lecithin, making it a wonderful cholesterol balancer because lecithin soaks up “bad” cholesterol and prevents it from being absorbed. Lecithin neutralizes toxins and purifies the lymphatic system, taking some of the load off of the liver. Sprouted buckwheat is also a brain boosting super food. 28% of the brain is actually made up of lecithin. Research suggests that regularly consuming foods rich in lecithin may actually prevent anxiety, depression, brain fog, mental fatigue and generally make the brain sharper and clearer.

Buckwheat is high in iron so it is a good blood builder. It also prevents osteoporosis because of its high boron and calcium levels. Sprouted buckwheat is high in bio-flavonoids and co-enzyme Q10. It contains all of the B vitamins, magnesium, manganese, and selenium, as well as many other health giving compounds.

Wow! AND it makes great hummus. Also, when teamed with mint, fresh raw beets, cumin, lemon oil and my homemade Marrakesh Relish….it is heavenly!

Enjoy!

Be well

India Leigh x

p.s another raw buckwheat recipe you may like caramelised onion tart

p.s.s it is an excellent substitute for oats too. Try it for breakfast.

Raw Coronation Cauliflower Recipe

September 4, 2012 by India Leigh

I’ve gone a bit cauliflower crazy lately. I posted another entree for a Raw Tagine last week. I just hope you are as keen on the pale, crunchy brassica as I am! Another raw recipe for you. Who wants to put the oven on when it is hot outside, right?

This recipe is simple to prepare. You do need to soak the cashews for the creamy ‘coronation’ sauce prior to making the dish, but that is hardly a chore! I thought the combination of rich sauce combined with the lightness of the vegetable would create a lovely combo.
The idea came from Coronation Chicken, a recipe of cold chicken and creamy curry sauce. According to Wikipedia it was invented in 1953 by English food writer, Constance Spry and Rosemary Hume, a chef, whist creating the menu for the coronation of Queen Elizabeth II.

Cauliflower is low in fat, low carb and packed with lots of fibre. High in phytochemicals with Indole-3-carbinol, that actually enhances DNA repair (phyto=plant in Greek). Keeping it raw retains all of these fabulous nutrients that would diminish during cooking.

Raw Coronation
Cauliflower

Serves 2 for a light lunch

Ingredients

1 cauliflower (size depends on your appetite and the veg to sauce ratio YOU like.. mine was a pretty hefty fella)

1/2 cup cashew nuts - soaked for at least 4 hours (this turns off the enzyme inhibitors and makes them easy to digest)

paprika

1 1/2 tsp curry powder (I use Juliet Mae - Cool vindaloo when I’m in the USA - I think it is the best. It is mellow and warm and doesn’t have the acidity that some curry powders have)

2 Tbs raisins (soak them for 10 mins in warm water to plump)

squeeze of lemon juice (1 tsp)
squeeze of lime (1 Tbs if you are measuring)
1 tsp lime zest
1/2 tsp coriander powder

1 small clove minced garlic

salt & pepper to taste. I’m partial to white pepper in this dish.

Method

1.cut the florets into bite size pieces

2. rinse the cashews and blend until smooth and creamy. Decant into a mixing bowl.

3. add the remaining ingredients to the cashew mix, along with the cauliflower and mix well to ensure full coverage. Leave flavours to develop for at least 10 mins. Serve at room temperature.

That’s it!

I’m sure that isn’t the last you’ve heard from me on the cauliflower front…

bye for now

India Leigh x

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