I’d like to show you how to cook without using oil. And the example is using Scrambled Tofu
First let me explain about why you would even want to consider cooking without oil. If you’re wanting to get onto the health swing, then reducing or even eliminating oil from your eating plan is a definite must.
Confession time: Oil was pretty darn difficult for me to let go of. In saying that, I don’t mind if someone else has used it and I’m the recipient of delicious vegan food. But, I don’t use it in my every day meals. If you’re diabetic or have high cholesterol, heart disease etc, then consider not using it at all.
“But wait” I hear you say “isn’t coconut oil good for you?” – well no. It’s actually as bad as tallow or beef fat, although not as bad as butter, as it’s a saturated fat. Find more here Is Coconut Oil Good For You?
And what about Olive Oil? Well, it’s not that good either – Studies On Olive Oil However, of the two, the Olive oil is better especially if you’re having it with lots of leafy green veg, grains, nuts and seeds etc – in other words – whole plant foods.
I’ll leave you to make up your own mind, but for now check out the Fee’s Random Kitchen video below to see how to cook scrambled tofu without oil.
Have great food and
be compassionate to all animals including humans
It’s the easiest thing in the world so here’s how to make Tabouli just for you.
Tabouli is so good, full of iron, protein, calcium and many other vitamins and minerals.
- ½ bunch mint
- 2 bunches parsley
- 3-4 spring onions
- 2 large tomatoes
- 3-4 Tblsp lemon juice
- 3-4 Tblsp olive
- ½ cup bulgur wheat
- 1 cup boiling water
- In a jug pour the boiling water over the bulgur wheat, cover, and leave for about 10-20 minutes.
- Chop the rest of the ingredients and mix. (You may find it easier to chop the parsley in a food processor).
- Once the bulgur wheat and absorbed the water, strain off any excess and add to the parsley ingredients and mix.
- This makes a lot of Tabouli so you may wish to ½ the recipe
- To make it super healthy, don’t use the oil
This is my version of how to make hummus.
- 1 can of chickpeas (or 1 cup of precooked chickpeas).
- 2 Tblsp aquafaba water (water from the can or the cooking water). (may require more).
- 3 Tblsp tahini
- 2 Tblsp olive oil
- 1 – 2 plump cloves of garlic
- 1/2 cup lemon juice (add a little of the pulp)
- Sea salt
- Smoked paprika
- Ground cumin
- Blend the chickpeas and aquafaba together, add more aquafaba if you want it to be more creamy.
- Add all the other ingredients and blend to the desired consistency.
- Serve with sliced raw veggies, crackers or even use it on top of a salad… you can put it pretty much anywhere!!!
Check out the video in My Kitchen – I made the hummus live on FB and at the end discovered I’d left out the garlic!!!
Oh this is simply divine – a melon and curry sauce that can be used over anything!
You will need a good food processor/blender and:
How To Make:
- 1 cup of cashews soaked and drained. (for optimum result soak overnight).
Blend these nuts until really, really creamy then add:
- 1 Tblsp Maple syrup
- 1 teaspoon Vanilla
- 1/4 cup Fresh orange juice
- 1/2 teaspoon cinnamon.
- Blend these with the nut cream then add:
- The flesh of 1/2 a Rock Melon (for a more traditional taste use a Mango).
- 2 – 3 teaspoons Curry powder – add enough curry powder to your taste.
Blend until smooth tasting as you go so you don’t over-do the curry. You want the flavour of the Melon to come through.
Once the sauce is blended to a creamy consistency, put it into a glass jar and refrigerate. You can add to all sorts of dishes at the last minute to just get it heated through.
You don’t want to boil it … be gentle if heating through on its own.
Please leave a comment if you do make this and what you added it to.
As it’s one of my favourites, I thought I’d show you how to make vegan Boursin cheese.
This is something that is a cross between a soft cheese and a spread. You need to keep it in the refrigerator to keep it firm-ish.
- ½ Cup + 2 Tblsp of cashews soak overnight and rinsed thoroughly.
- 12.3 oz box extra firm silken tofu – drain as much water out as possible.
- 2 Tblsp fresh lemon juice.
- ¾ teaspoon salt.
- ½ teaspoon light miso.
Blend the above ingredients until really, really smooth.
- 1 – 2 medium cloves crushed garlic.
- 1 – 2 teaspoons minced fresh chives.
- 1 Tblsp chopped fresh parsley.
- ¼ teaspoon ground black pepper.
Blend again until smooth or pulse to have more “chopped” bits.
Scoop into 2 cup ramekins, cover and pop into the refrigerator.
- Use shallots instead of garlic
- Instead of the chives use basil or dill
- Try 2 Tblsp of chopped roasted red peppers or sun-dried tomatoes.
- Add chopped nuts.
This Chestnut Wellington is wonderful for any celebration.
Adapted from a recipe by Rose Elliot in her Fast, Fresh and Fabulous vegetarian cookbook.
I have broken this into parts to make it easier
Set the oven to 200°C – 400°F
2 sheets Vegetarian Pastry – or make your own.
- 1 Tblsp olive oil.
- 1 onion finely chopped.
- 4 baby leeks finely chopped.
- 50gm mushrooms finely chopped.
- 1 clove garlic finely chopped.
- 50ml Red wine.
- 1 teaspoon Marmite.
- 200gm roasted (or jar) chestnuts chopped.
- Zest of one orange (organic and unwaxed).
- 1 teaspoon dried sage.
- 1/2 teaspoon dried thyme.
- Sea salt to taste.
- Saute the ingredients in Group 1 until the onions are soft.
- Lower the heat.
- Add in Group 2, wine and Marmite and keep stirring until the wine has reduced.
- Add in Group 3 and cook for a further 5 minutes stirring frequently.
- The mixture should thicken.
- Take off the heat and allow to cool.
(Make your cuts a bit more even than this drawing!)
Put the two sheets of pastry together to create a large rectangle. Roll a little to flatten out the join.
- Cut strips on the sides – as in image.
- Put filling in the middle.
- Pull up each corresponding strip from each side and cross or plait.
- By the time you’ve finished it should be all covered (or close to).
- Brush with a little nut milk.
- Bake for 15 minutes, if getting golden you can turn the oven down to a medium heat and cook a further 15 minutes.
- In the oven, you are cooking the pastry as the loaf is already cooked, so cook the pastry until a beautiful golden colour.
- Have all your ingredients ready … makes it easier.
Ever wondered how easy it would be to make a vegan cheddar cheese that was melty as well as tasty?
This is a recipe I have used for quite some time now and do recommend it. Before you go diving into it let me say that the taste is more perhaps like a smoked cheddar. It’s really very tasty, easy to make, (although not quick), and lasts for awhile as long as it’s refrigerated.
So I made some last Sunday …. Sunday is always a good day for me to spend in the kitchen making stuff, like cookies or heaps of patties I can then freeze, sauces and, of course vegan cheese e.g. Feta – click for recipe, and this Vegan Cheddar.
It’s not as hard as cheddar, but it can be grated giving softer “strings” which is good for melting through a sauce. Put into a basic white sauce to make it a “cheese sauce”. I’ve grated it into pies to have the vegan version of “Mince and Cheese” pies … a Kiwi tradition! And it’s also awesome in toasted sandwiches (toasties). It melts better if grated rather than sliced.
So here’s how to make a great vegan cheddar cheese – with tips and photos …..
Put the following into a food processor.
- 1 1/2 cups raw Cashews soaked overnight, drained and rinsed.
- 2 packed Tblsp Sundried Tomatoes – dry packaged is best or if you can’t get them that way, really press as much oil out as you can to get them as dry as possible.
- 1/4 cup Nutritional Yeast, also known as Savoury Yeast.
- 1 Tblsp Sherry (optional), if you don’t use Sherry then 1 Tblsp water.
- 1 heaped Tblsp White Miso.
- 1 Tblsp raw Apple Cider Vinegar.
- 1 teaspoon Sea Salt.
- 1 teaspoon Onion powder.
- 1/2 teaspoon dry ground Mustard powder.
- 1/4 teaspoon Turmeric
- dash of Black Pepper.
- It will take time to process and you will need to stop and scrape down the sides. Process until smooth and everything is well blended.
- 1/2 cup refined Coconut Oil.
- Process again until all is mixed through.
- Place into a container that is lined with baking paper or aluminum foil.
- Shape into a “loaf” shape.
- Refrigerate for at least 4 hours.
- Very important to soak the cashews for at least 4 hours … the longer the better.
- I find it easier to snip the sundried tomatoes with scissors.
- The black pepper is for triggering the Turmeric to release its health giving properties … you really don’t need much, just one grind is sufficient.
Ingredients and recipe … Check!
Snip those SD tomatoes!
Start processing … From this –
To this – mmmm smoooooth
Into the container
Package it up and into the fridge!
And the bonus? Because it has miso in it which is fermented – it’s great for gut health!!!! This is my kind of cheese 🙂
Enjoy Great Food!
Ever wondered how to make a vegan version of feta cheese?
It’s really quite easy.
This is a recipe I’ve used for ages and it gives the lovely salty flavour of Feta with a hint of herbs, great for crumbling over all sorts of dishes or just on crackers with olive tapenade … very Mediterranean!
You will need a container (I use a loaf tin) and some tin foil (aluminum foil for those in USA)
- 198 gm extra firm Tofu – press out as much water as you possible can.
- 1/4 cup refined coconut oil
- 1 Tablespoon + 1 teaspoon lemon juice
- 1 Tablespoon white wine vinegar
- 1 1/2 teaspoon sea salt
- 1/4 teaspoon onion powder
Put all the above ingredients into a food processor and whizz up until the mixture is the consistency you like (I like mine soft and smooth).
- 1 teaspoon dried basil
- 1/2 teaspoon dried marjoram
- 1/2 teaspoon oregano
Put the mixture into the container and using the foil shape it to the height you want. Put the foil over so it is fully covered but still in the container.
Refrigerate for at least 4 hours (preferably overnight) so it firms up.
Keep it wrapped and refrigerated – lasts a wee while, but not sure quite how long ’cause it doesn’t last long when I make it!!!!
I’ve been following the most awesome food blog for quite some time now.
It’s the Minimalist Baker and if you have a hankering for some brilliant, easy, tasty vegan food, then check her out.
I’ll get to the point in a moment.
Last week a group I belong to had our monthly vegan meal share and I was at a bit of a loss as to what to make considering the fact that I didn’t really have much time. So into the Minimalist blog for some ideas.
And, there it was, an absolute corker: Sweet Potato Chickpea Salad. Oh, the taste buds started to water and to top it off, it looked easy!
The MB did not disappoint! It was easy, it was delish and best of all, it was a hit.
But the best part was the Tahini Dressing. However, I did make a bit of a tweak from the one in MB’s recipe.
The basic recipe is
- 1/4 cup (56 g) tahini
- 1 Tbsp maple syrup
- 1/2 lemon, juiced
- 2-4 Tbsp hot water to thin Find it here
But I added about a teaspoon of mixed spice and it just popped!
I have since used the tahini dressing on lots of other things like burgers and roasted veggies and salad and pita pockets etc.
Do yourself a favor and check out the Minimalist Baker I bet you’ll find something … and tell me if you do. For now, I’m off to get the chickpeas out of the oven to cool for the salad later and to pour a wine …. oooo I might try the dressing with some crackers!