Jamaican Beef-ish Patties

We made these and brought them to a party - we had them in a tinfoil pan and heated them up on the grill - they were a big hit.  Depending on your preference you could make them more or less spicy, adding more or less of the habenero pepper.

Pastry:
2 3/4 cups whole wheat flour
2 teaspoons turmeric
1/2 teaspoon fine sea salt
3/4 cup coconut oil
2 teaspoons apple cider vinegar
1/2 cup plus 2 tablespoons ice water
 
Filling:

2 tablespoon oil

1 Small white onion, finely chopped

1/4 teaspoon Chopped Habanero pepper

1 1/2 cups Textured Vegetable Protein (we used beef-ish bits from Harmony House Foods) Boiling Water - enough to cover TVP to rehydrate

1/2 teaspoon Salt

1/2 teaspoon Freshly ground black pepper

1/2 teaspoon Curry powder

1/2 teaspoon Dried thyme

1/4 cup Breadcrumbs

1/4 cup vegetable stock

For the Pastry:

Combine 2 1/2 cups of the flour with the turmeric and sea salt in a large bowl and mix well.  Set aside the remaining 1/4 cup of flour.  Add the coconut oil to the flour mixture and mix until it resembles fine sand.  You can use your hands to mix this, a food processor or a stand mixer also works well.

Combine the vinegar and water.  Add the vinegar mixture by the tablespoon, while stirring until the dough just comes away from the sides of the bowl.  flatten the dough and cover in wax paper and refrigerate for about an hour.

 

For the Filling:

Add boiling water to the TVP and allow to re-hydrate.  In a heavy skillet, heat the oil and sauté the onion and pepper until they become limp. Add the TVP, salt, pepper, curry powder and thyme and mix well. Simmer the TVP mixture for about 3 minutes, stirring occasionally.

Add the breadcrumbs and stock and combine all the ingredients well. Cover the skillet and simmer for about 10 to 15 minutes, stirring occasionally. When all the liquids have been absorbed, the filling is ready. It should be moist but not watery. Remove the skillet from the stove and preheat oven to 400 degrees F.

With the reserved flour dust a clean surface and roll out the dough to 1/8 inch thick.  Cut into 6-inch circles.  We used a bowl which had a 6-inch diameter at the top to cut the circles.  Spoon 2 heaping tablespoons of the filling onto the center of one side of each circle leaving about 1/8 inch boarder.  Dip you fingers in water and run water around the edges of the circle.  Fold over, press to seal and make ridges around the edge with a fork.  

Transfer to a parchment lined baking sheet and bake about 35 minutes until golden brown.  Serve immediately.

Falafel adventure

Every once in a while, I have to voice my opinion - this is not a new recipe but one of the experiences as we are on this adventure with a plant based diet.  The more I learn, the more I want to influence the important people in my life to eat less meat and less processed foods.

I thought I was making some progress with convincing my parents to eat less meat.  I know they will never eliminate it completely but I figured a few meat-free meals per week certainly wouldn't hurt them.  I introduced them to some store-bought falafels (chickpea balls which are seasoned and originate from the middle east - very tasty).  We heated them up, had them with some green salad.  I made a soy yogurt cucumber dill sauce to have with them.  They really seemed to like them.  Another time we had them in Pita Pockets as a sandwich - very good.

They bought more the next time they went to the store.

So, here I was thinking, this is great, I have convinced them to eat a few meat-free meals, maybe this will help their cholesterol levels, blood pressure.  It really could have some positive impact.

Then my Mom tells me, "Yes, the falafels were really good!  We had them with bacon and mayonnaise......."

Tofu Cutlets

2 packages of tofu, drained and sliced into 1/2" slices
1/2 cup barbeque sauce
1 cup whole wheat flour
1 teaspoon granulated garlic
1 pinch black pepper
1/2 teaspoon salt
1 cup water
2 1/4 cups whole wheat panko breadcrumbs
2 tablespoons Italian seasoning

Drain and slice tofu, place in large freezer bag with barbeque sauce and freeze overnight.  Take out of freezer to defrost.  Freezing the tofu changes the texture and including the sauce when freezing allows the sauce to permeate the tofu.

Prepare 3 shallow bowls for the breading process.
In the first bowl combine flour, garlic, salt and pepper.  Remove 1/4 cup flour mixture add to second bowl, gradually whisk in water until smooth.  In the third bowl combine breadcrumbs with Italian seasoning.

Dredge tofu slices in the flour mixture.  Shake off excess flour and dip into the flour and water mixture.  Shake off excess and dredge in the bread crumb mixture.  Set on lightly oiled baking sheet.

Bake Cutlets for ten minutes, turn and bake for eight to ten minutes more until golden.

Edamame Corn Salad

1 package frozen Shelled Edamame
1 package frozen Corn
1 1/2 cups cooked Quinoa
1 Roasted Red Pepper, diced
1/2 large or one small red onion, diced
Juice of one lemon
1/4 cup Olive Oil
3 garlic cloves, minced
Fresh ground Black Pepper
Sea Salt

Cook the edamame and corn to defrost.

Juice the lemon into a small bowl, add the minced garlic, black pepper and sea salt.  Slowly add the olive oil while whisking into the lemon juice.

In a large bowl, mix roasted red pepper, diced red onion, together with the corn and edamame.  Mix in the quinoa, Once all ingredients are combined, add the lemon olive oil mixture.

This can be served cold or warmed.

Nutrition Research - Plant based diet

After deciding we would try a plant based diet, I had to do research on nutrition.  I wanted to make sure I was making the correct choices for our long-term health.  With the number of times people ask, "Where do you get your protein?" I felt obligated to have a fully informed and complete answer to provide.  I have read many books, web-sites, newsletters and so on regarding a plant based diet.

One of the best books I have read so far on this subject was The China Study by T. Colin Campbell, PhD and Thomas C. Campbell II.  This book cites many long-term studies of the impact nutrition has on our health.  It clearly identifies the levels of protein in the typical American diet are much higher than what is needed by our bodies and this higher level of protein is what is causing many diseases.

One of the main questions people have is are we getting the correct and appropriate nutrition when eliminating meat from our diet.  If I had fast food hamburgers and french fries every day, would anyone ask if I was getting the right nutrition?  When I am having a bad day and end up at the cafeteria for a slice of cheese pizza no one asks me where are my vegetables, they are convinced the 1/8 cup of tomato sauce on my slice of pizza is sufficient.  But if I have a huge salad topped with baked tofu slices, and some couscous or other whole grain on the side, they think I am not getting enough nutrition.

It seems that our perception as Americans of what makes up a nutritious diet is so skewed at this point - from marketing on television and everywhere else you look.  There is little to no profit in convincing people they should be eating fruits, vegetables and whole grains.  Therefore, the message that we should eat highly processed foods continues.

Apple Peanut Butter Pita Pocket

This was a great breakfast I had the other morning before heading off to work - very easy and satisfying!

One serving:

1/2 apple, sliced
2-3 Tablespoons Peanut Butter
1 whole wheat Pita Pocket

Toast the Pita Pocket, slice in half, spread peanut butter inside, put apple slices inside, enjoy!!

Chickenish Fajitas

This is one of my favorite recipes to make on week-nights after a long day at work - it comes together very quickly and it is delicious and satifying.

1 10 ounce package frozen peppers (fresh peppers can be used if you have them, using the frozen peppers is a good time saver as they are already sliced)
1 onion, sliced
3 cloves garlic, minced
1 Tablespoon olive oil
2 cups TVP chickenish chunks
3 Tablespoons Taco Seasoning
6 sprouted grain or whole wheat tortillas
Shredded vegan cheese (optional)
Salsa (optional)

Serves 2-3 (2 or 3 tortillas each)

Wrap tortillas in aluminum foil and place in 250 degree F oven. (I use our toaster oven for this)


Add taco seasoning to TVP.  Add enough boiling water to just cover TVP - allow to rehydrate while other ingredients are prepared.


Drizzle olive oil into a frying pan.  Add garlic, onions and peppers, saute over high heat until softened.

Add TVP and taco seasoning mixture to frying pan.  Cook until thoroughly heated through and liquid has reduced.

Put filling in the middle of the tortilla, add cheese and salsa if desired, wrap up and enjoy!!