I have been meaning to review Hilda’s High Protein Vegan for a while. I bought it last year while exploring more protein-rich ideas (I thought it was a great deal, under $5 for a kindle version). Despite many people poo-pooing protein needs, I have long been a proponent of higher protein intake. This is especially important for active people (see my first rant here). With Carrie’s recent post about Fatigue and the Ex Vegan Phenomenon and Sayward’s older post about low cholesterol and protein on a vegan diet, both highlight the importance of proper nutrition. One needs adequate calories (including protein! and fat!) on a restrictive vegan diet which is naturally high in carbohydrates (see my review of vegan nutrition guides here). Why harp on protein? For me, it can be the most difficult to obtain on a vegan diet.
Eat beans and legumes. That includes tofu. Hilda’s book may be soy-free but soy is ok. Yes, there is protein in vegetables (spinach is almost 50% protein) but you have to eat a lot of vegetables for it to be a meaningful protein source. Whole grains, like quinoa, are ok, too. And when you want a high protein boost, pick something like vital wheat gluten which is basically wheat protein powder. Anyways, enough with the lecture, more about implementing high protein meals.
I like Hilda’s book because it has over 100 recipes with an emphasis on a (soy-free) protein component. All are whole-foods based recipes. Recipes are marked as gluten-free, nightshade-free, nut-free, and onion/garlic-free. Some are low-fat, some are higher fat. She does not call for processed foods like fake meat, cheese or yogurt. The cookbook highlights the gamut of vegan protein selections – beans including chickpea flour, whole grains, nuts and seitan. She even has a soy-free tofu recipe to use in a satay tofu with an almond sauce, cauliflower parmigiana bake, bean and mushroom stroganoff and even pasta alla carbonara. I was most excited about the seitan recipes since I don’t make it nearly enough.
One of the paradoxes about eating vegan is that you explore new foods and increase your food options despite limiting meat and dairy consumption. I had never even heard of käsekrainer or a “kransky” before, let try alone a vegan version. Cheese-stuffed sausages are probably the antithesis of vegan eats but here is a vegan spin on it. An easy, flavourful steamed seitan is filled with a cashew cheese spread. I thought the cheese spread was absolutely delicious and was thrilled I had a bunch leftover. I don’t like nooch-heavy sauces but it was very well balanced. In fact, I preferred the cheese sauce before steaming as it lost its sharp, salty bite once in the sausage.
Certainly, I cannot vouch for its authenticity but I can tell you how it tastes: delicious. I shared it with Rob (who hadn’t had a kransky previously, either) who said it tasted 60% like sausage and 40% like cheese. It was 90% like cheese as the uncooked spread. With my recent infatuation with all things mustard, I thought it was perfect with a side of sauerkraut as well. (With a shout-out to this recipe that led me to finally making homemade sauerkraut successfully!!).
Hilda graciously allowed me to reproduce her recipe (it would have taken me so long to type up!) AND giveaway the cookbook to a reader ANYWHERE in the world! BOOYAH! Please visit her blog and thank her! To be entered in the random draw for the cookbook, please leave a comment below telling me about your favourite vegan protein and how you like to prepare it. The winner will be selected at random on March 10, 2014. Good luck!
PS. Here’s a shout out to my latest raw brownie with over 7g of protein per serving without beans/legumes/protein powder. Not enough protein for a meal but I think it is great for a dessert. ;)
This is my submission to Ricki’s Weekend Wellness.
Thank you, guys, for your positive responses to yesterday’s less than photogenic (but tasty) dish. This falls under the same category… but I had to share it!
I often get asked what I miss most now that I am vegan.
Not much, to be honest.
Going vegan was easy for me because I don’t really like cheese and eggs. I used to drink tons of milk, though: 4L in a week. After I gave up breakfast cereal, I don’t even drink much nondairy milk. Going whole foods-only was easier because I don’t really like white rice and bread.
I look at it more as eating what I love all of the time!! No need to make any compromises! ;)
As a child, though, I adored Parmesan cheese. I’d eat it straight from the freezer. Can I have some smelly cheese, please? My Mom would buy the I-have-no-clue-if-it-is-really-food Parmesan cheese from Kraft. It wasn’t until university that I discovered the marvel of freshly grated Parmesan. It put the Kraft container to shame.
I recently made this vegan Parmesan sprinkle and thought it deserved its own post since it was so good. Not freshly grated melty Parmesan good, but more in the other Parmesan camp.
It got me thinking what I used to love about Parmesan: the crunchy bits, the salty tang, the hard cheesiness.
Like all vegan cheeses, this isn’t exactly like cheese but it is the closest imitation to anything cheese-like I’ve made thus far. While it isn’t a dead-ringer for Parmesan, it comes pretty darn close! There are many versions of vegan Parmesan (basically ground nuts/seeds with nutritional yeast +/- flavours), and I chose Bryanna’s version which Zoa uses routinely.
You start by grinding some almonds with nutritional yeast and salt. Miso is the magical ingredient (ok, when is it not?). It brings it all together with some moisture, some saltiness and its wonderful umami.
I decided to sprinkle it on a simple veggie salad for lunch, inspired by Gena (white beans, cherry tomatoes, cucumber, fresh basil, balsamic vinegar, baby greens and this almond parmesan), but feel free to add it wherever you typically use Parmesan. I am already imagining how I will use it for a risotto. It would have been lovely with my High-Protein Creamy Roasted Cauliflower Alfredo Pasta, too.
Other vegan Parmesan cheeses:
3-Ingredient Vegan Parmesan Sprinkle from Radiant Health, Inner Wealth
Hempesan from Choosing Raw
Parmesan Cheese with Almonds and Sesame Seeds from Veggie-licious
Walnut Parmesan Cheese from VegNews
Flavoured Almond Miso Parmesan from SAS Does
Mustard-Cashew Parmesan from Affairs of Living
Cashew-Hemp Parmesan from Nava Atlas