Lest you think I have bounced back from my surgery in record and couldn’t wait to go back into the kitchen, I am working on some sharing some special meals prior to our trip. Truthfully, my appetite has taken a while to bounce back and we suspect my standard vegan diet contained too much fibre for my (at-the-moment) delicate gut.
As we move towards spring produce, this quick and easy stir fry with mushrooms, cabbage, sauerkraut and soy curls is delightful with a hit of fresh dill. The recipe is from The Great Vegan Protein Book and was originally called “Cabbage-n-Kraut with Seitan” but I alternated the main protein source, swapping seitan for soy curls. After a taste test form Rob, he told me I had just made a vegan version of the national Polish dish, Bigos, traditionally known as a Hunter’s Stew with different kinds of meat simmered with cabbage, sauerkraut and mushrooms with a touch of tomato. Score!
For those concerned with protein sources as a vegan, The Great Vegan Protein Book helps by tackling that question directly. Main vegan protein sources, legumes/beans, whole grains, nuts/seeds, tofu/tempeh and seitan are highlighted in the recipes. Ingredients less often thought as protein-dense, such as nutritional yeast and including vegetables such as mushrooms, broccoli and Brussels sprouts, are also highlighted making recipes that are quite diverse. There are also snacks and desserts, including a No-Bake Choco Cashew Cheesecake with 9 g protein per serving.
All recipes include the protein content of each dish, although no other nutritional information like total calories which is a shame. Certainly the dishes featuring tofu, tempeh and seitan contain the most protein. Examples include Tempeh Banh Mi (41 g protein/serving), Higher Protein Sausage (86 g protein/sausage), Sesame Seitan Super Salad (55 g protein/serving), Pecan-Crusted Seitan Cutlets with Brussels Sprouts (51 g protein/serving), Braciola (68 g protein/serving) and Homestyle Potpie (47 g protein/serving). There is also a Beans and Greens Bowl with 23 g protein/serving and the BBQ Lentils with 12 g protein/serving.
Personally, I like to plan my meals around some sort of vegan protein. Once you figure that out, the rest of a balanced meal naturally takes place. Beans will contain protein and carbohydrates, tofu and nuts contains protein and fat, etc. Rounded out with some vegetables, this is how I try to craft my eats. This book is welcome to my cookbook collection with its varied and balanced meals.
Thankfully, the publisher allowed me to giveaway the cookbook to a reader living in the United States or Canada. To be entered in the random draw for the book, please leave a comment below telling me about your favourite vegan protein and how you like to cook it. The winner will be selected at random on May 1, 2015. Good luck!
Recipes from The Great Vegan Protein Book shared elsewhere:
Apple Breakfast Farro Burrito (with a giveaway, too)
Unicorn Tacos (with a giveaway, too)
High protein seitan recipes shared here previously:
With the bright summery weather, I am thinking of doing a Raw Thursday series for the summer. A bonus recipe each week… Let me know what you think!
There is crack and then there are crack crackers.
Healthy, vegan crack.
I was honestly hooked on Mary’s Crackers for a while.
(In the US, the crackers are called Mary’s Gone Crackers for good reason!)
Then I said, enough is enough! Let me make my own
I started by making a sweet flax cracker with cinnamon and dates but wanted to tackle something savoury, too. This multiseed cracker, courtesy of Sarah, boasts not only ground flax but also hemp and chia seeds. This cracker base was great because it was so much easier to spread than the flax-only cracker. It was more airy and flaky, too, compared to the Mary’s Cracker prototype. The flavourings are, of course, up to you.
I was itching to recreate Mary’s caraway flavour, which was simple. I also made a version with za’atar that was perfect with my go-to hummus.
My favourite cracker of the bunch, so far, is this pizza cracker. I spiced them with garlic, onion, rosemary, nutritional yeast as well as red pepper paste (a roasted red pepper or tomato paste could be substituted). The slight tang from lemon juice evened out the flavours just slightly.
If I thought Mary’s Crackers were addictive, now I know making my own crackers can be equally as addictive.
What flavour will I create next?
I like Angela’s suggestion to add kelp and Herbamare. Do you have any suggestions?