Gluten-Free Fermented Flatbread

How many ferments can you eat in one meal?

Try a hearty Slavic gluten-free fermented flatbread made from mostly potatoes, which is served especially in the fall and winter.

My friend Paula and I shared brunch the other day during a workshop planning session. I brought over freshly made flatbreads–one thicker than the other. She prepared a delicious omelette with lots of vegetables and mung bean sprouts served with fermented ginger pickles, wild fermented red cabbage, and fresh coriander. I made a miso dip with fermented mirin rice wine, ginger, and fermented Shiro miso to spread on the bread. What a feast!

FB Flat bread 1

 

Gluten-Free Fermented Flatbread Ingredients

  • 1 kg (2.2 lb) white potatoes
  • 300 g (2½ cups) rice or chickpea flour
  • ½ tsp miso
  • extra flour for rolling

Method for Gluten-Free Fermented Flatbread

1. Boil potatoes whole with skins on for about 15 minutes, depending on size. When soft, drain and cool. The potatoes are then easy to peel with a paring knife ahead of time  The older the potatoes and the colder the better, as the dough will be less sticky.

2. In a bowl or on a well-floured surface, grate potatoes on the small holes of a grater or mash.

FB Flatbread potatoes 1.A jpg

 

3. Mix in flour, miso, and potatoes and knead until it forms a not-too-sticky dough, adding extra flour as needed. Roll out on a lightly floured surface into a log about 60 cm (2 feet) long.

4. Cut the log into 14 pieces about 5 cm wide.  Once the dough is mixed, work with it right away and don’t leave it to sit, otherwise, it will get more sticky.

FB Flat bread log cut 4

 

5. Start warming up your frying pan over medium heat.

6. Liberally flour a flat surface. Toss a piece of dough around in the flour and roll into a circle with a rolling pin. They can be any shape you like. If the rolling pin gets sticky, scrape it off right away otherwise it will build up more dough. You want it to be fairly thin, but thick enough so it doesn’t fall apart and so that the final bread has some bite to it.

FB Flat bread cooking 5

7. Carefully transfer the flatbread to a dry frying pan (no oil on it). When one side starts to bubble, you can flip it. Use a butter knife or fork to poke large pockets of hot air (although not necessary). It takes about 2-3 min on each side.

8. While one flatbread is cooking, roll out another.

9. When finished cooking, put the bread on a plate and brush one or both sides with melted oil or other fat.

 

10. Serve warm. Can also be refrigerated or frozen, but warm up in oven or steam before serving. Spread with various fillings or just brush on melted oil and serve with various toppings rolled or folded into quarters.

FB Flat bread finsh 9

 

 

Vegan Fermented Buckwheat Pancakes with Coconut Whipped Cream

FB BW Pancakes 2

Vegan Fermented Buckwheat Pancakes

Ingredients 

 

  • 1 cup raw buckwheat groats, ground into a fine flour (or use buckwheat flour)
  • 1 teaspoon shiro or kome unpasteurized miso
  • 1 cup finely chopped banana
  • 1/2 cup brown rice flour or ground almonds
  • 2 tablespoons arrowroot or sago powder
  • 2 teaspoons baking powder
  • 1/4 teaspoon sea or Himalayan salt
  • 1 ½ cups or more almond or soy milk
  • 2 tablespoons ground flax or chia seeds
  • ¼ cup applesauce (optional)

 

Topping

 

  • Bananas
  • Strawberries or other berries
  • Pomegranate seeds

 

Method

1.  Blend the buckwheat groats on high speed until a fine flour forms or use buckwheat flour.

2. Add the miso and banana and blend until creamy and smooth, then place into a large bowl. Now whisk in the rest of the dry ingredients (rice flour, arrowroot, baking powder, salt, and cinnamon).

3. In a medium bowl, whisk together the plant milk and ground flax or chia seeds. Set aside for 5-10 minutes. Pour this onto the dry ingredients and whisk the batter until no clumps remain. (Adjust liquid content as needed)

4. Heat skillet and then lightly oil it. Scoop a heaping 1/3 – 1/2 cups of batter onto the preheated skillet and quickly spread the batter out into a circle. Cook until some bubbles appear and the edge looks darker in color and firmer.

5. Flip and cook for another couple minutes until lightly golden. Adjust heat as needed. Repeat for the other crepes.

6. Stack and serve with Coconut Whipped Cream* and fresh chopped berries, if desired. Or simply serve with pure maple syrup.

FB BW pancakes serve.3jpg

Tips

If using frozen blueberries, pour batter onto skillet first and then top with blueberries to prevent bleeding.

If at any time your batter is too thick or if you want thinner pancakes, simply thin it out with a plant-based milk.

Coconut Whipped Cream

Ingredients

 

  • 11 can full-fat coconut milk, refrigerated upside-down for 24 hours
  • 1-tablespoon arrowroot flour
  • 1-tablespoon maple syrup
  • ½-1 teaspoon pure vanilla extract

 

Method

1. Open the can of coconut milk from the bottom and scoop the layer of white, fatty goodness into a mixing bowl (save the coconut water for a curry or drink.)

2. Blend the chunks of coconut milk with a hand mixer on high speed for 15-20 seconds, just until the mixture turns to liquid. Add the maple syrup and mix until combined. Add the vanilla extract and blend on high speed for 1-2 minutes, until light and creamy.

3. Whipped cream is best served immediately, but can be stored in an airtight container for up to three days. It will harden in the fridge, so when ready to serve, simply blend with a hand mixer on high speed until creamy again.

FB PhPancake.1 pg

 

 

 

 

Wholefood Fermented Coconut Blueberry Parfait

 

 

 

Glass dark 1

  Here are two of my favourite wholefood desserts with a Fermented twist. Made with fruits, nuts and spices they make a great Christmas or New Year’s dish or gift to give or serve to family and friends. You can use the ferment to flavour your favourite beverages or create a favourite healthy parfait dessert or even a yummy Christmas fruitcake!

Fruit Ferment

750 gr. seasonal fruit

1/2-cup sun-dried sultanas, raisins, dates or 3 tablespoons coconut syrup

1/3 cup almonds or walnuts, chopped

2-3 teaspoons salt or 1 Tablespoon Shiro Miso

Juice of 1 lemon and rind

1 onion, finely chopped (1 ½ cups)

1 tablespoon grated or finely chopped ginger

¼ cup goji berries

Spices- 1 hot red chilli, 1 teaspoon each of cinnamon, nutmeg, cloves, star anise, orange rind

Or for savoury flavour ½ teaspoon chilli, 1 teaspoon cumin, and fennel and coriander seed

½-1 cup (or more) Turkish, Chai or other tea or filtered water

Slices of orange or apple to cover ferment

1 litre glass jar with lid, sterilized or small jars to equal 1 litre

 Chai or Turkish tea or filtered water

Time Infusion- 5-30 minutes then strain

Use 1.5- 2 teaspoons per 200 ml. of water

For a stronger infusion soak for 8 hours or overnight

 

Ingredients

 

Method

  1. Chop and mix fruit and nuts together in a large bowl.  You may want to peel peaches or other stone fruit.
  2. Add salt, lemon juice, onion, and spices, and mix well with a wooden spoon. Allow the mixture to sit undisturbed for 20 to 30 minutes. This is a good time to get your jar sanitized.
  3. Using a wooden spoon, pack the pear mixture tightly into the jar. Pound down lightly so that the ferment is compressed and the liquid rises. Top with an apple or orange slice to keep ingredients from rising to the top.
  4. Cover Let sit at room temperature for 2-3 days or until you see bubbles rising and it tastes slightly fermented.
  5. Refrigerate. Should keep 2-3 weeks.

 

FBJarFerment hand Christmas

 Holiday Goji Balls

160 gr. chopped dates or mixed fruit

115 grams activated almonds or walnuts

1 Tablespoon cinnamon

1 Tablespoon Shiro miso

Few tablespoons finely chopped or blended goji berries

Drops of water (if needed)

 

Ingredients balls

 

1.  Combine dates and nuts in a food processor and blend till all well combined.  Add the cinnamon, miso and blend again. The mixture should stick together.  Use as the base and/or just make into balls and roll in goji berries.

2. Serve with the cream dessert or drop into the glass for a hidden healthy surprise!  The balls will freeze well.

 

Goji balls

Putting it all together

Blueberries

Coconut flakes

Fresh peach or nectarine slices

Coconut Yoghurt

Nuts, seeds

1. Put some of the date mixture into the bottom of the glass. Spoon some of the ferment over and then top with yoghurt, fresh fruit slices.Continue to layer with the date mixture, ferment, yoghurt fresh fruit, goji balls and top with coconut and blueberries.  Serve chilled  or at room temperature with the goji balls.

 

 

 

 

Glass light 1

 

 

 

 

 

 

 

 

VEGAN CRISPY SUMMER TOFU

V, GF, DF

Tofu 1 a

 

INGREDIENTS
3-4 cups seasonal vegetables- carrots, purple cabbage, broccoli,  snow peas, etc.
1 tablespoon finely chopped garlic or ginger
Tamari to taste
1 cup coconut or Quinoa flour
Grated zest of 2 small limes or lemons
2½ teaspoons coriander seeds
1 tablespoon black (or white) sesame seeds
2-3 tablespoons coriander leaves
250g firm tofu, cut into 2cm. chunks
1 cup chickpea, coconut or quinoa flour
1 egg, lightly beaten
About 100ml olive or coconut oil, for frying
Himalayan Salt

DRESSING
2 tablespoon lime or lemon juice
1 teaspoon sesame or olive oil
2 teaspoons grated ginger
Himalayan salt to taste
2 tablespoons olive oil
Fresh coriander leaves

METHOD
1. Heat skillet or fry pan. Add garlic or ginger and sauté 1-2 minutes to flavour the oil.

2. Turn down the heat to a simmer and cook for about 10 minutes, until al dente.  Add tamari to taste. Remove from the heat cover and keep warm.

3. Next, make the dressing. Whisk together the lime or lemon juice, oil, ginger,  and an eighth of a teaspoon of salt. Slowly pour in the other olive oil bit by bit, whisking as you do until fully combined and emulsified. Set aside.

4. Lightly crush the coriander seeds, then put them in a bowl with the coconut or quinoa flour, lime or lemon zest and sesame seeds. Add half a teaspoon of salt and mix well. Toss the tofu first in the chickpea flour, then in the egg and finally in the flour mixture, making sure it’s well coated all over.

5. Heat the oil in a medium frying pan over a medium-high heat. Once the oil is hot, add half the crusty tofu and fry it for four to five minutes, turning it over so it goes golden-brown and crisp all over. Remove with a slotted spoon, transfer to a kitchen paper-covered plate and keep warm while you cook the remaining tofu (you may find you need to add a little more oil to the pan).

6. Divide the vegetables between plates, Pour over the dressing and stir. Divide between the plates, top with the fried tofu and coriander leaves and serve warm.

Tofu 2

NUTS ABOUT CHEESE? TRY A PLANT BASED ONE. FERMENTED NUT CHEESE

Plant Based, GF, DF, Vegan, Vegetarian

When I first started getting really excited about all things fermented, nut cheeses were unknown to me, but now they are so exciting, magical and creative.

FB Vegan Cheese Whole edited good 5

 

Recipe

  • 1 ¾ cups of nuts (almonds, cashews, pecans and/or walnuts)
  • ¾ teaspoon salt
  • ½ cup fermented vegetables or a bit more miso
  • 1/8 cup unpasteurized miso as needed
  •  ¼-¼ cup coconut oil
  • 1-2 tablespoons grated ginger
  • 1 large clove garlic, smashed and chopped
  • ½ teaspoon turmeric
  • ½ teaspoon cumin
  • 1/8 teaspoon black pepper
  • Filtered water as needed to process
  • Herbs/flavours of choice
  • Extra ground nuts, seeds and herbs for coating

 Method

  1.  Dissolve the salt in enough water to cover the nuts. Add the nuts, adjust water level as needed and soak 6-8 hours or over night. After soaking drain and rinse well.
  2. In your blender or food processor, combine all ingredients except the fermented vegetables and puree until smooth. Add a small amount of water and stir in the fermented vegetables unless you want to blend them in with the rest of the ingredients.
  3.  Put the puree in a cheesecloth-lined colander and wrap the ends around it so it is completely covered and you have some excess on top. Gather the excess cloth, twist and tie it up with a band or string. Set it inside a colander to remove the excess liquid or hang it up with a bowl underneath to catch the excess liquid, in a warm place to ferment for a few days.

FB Vegan Cheese Ingr 3

 

4. After a day or two (taste to see if it has fermented long enough) place it in any “mould” (bowl or baking tin) lined with cheesecloth. Press the cheese into the bowl’s shape, smoothing the top (which will become the bottom) with a spatula, and chill for 6 hours or more.

FB VEgan cheese whole

 

 

5. Unmould it onto a plate and roll it in crushed nuts, seeds, and herbs and watch it disappear!

 

FB Vegan Cheese cut book 2

 

FB Vegan Cheese veg good 4

Pinto Bean Burger – Meatless Monday

A few days ago we ate at Pier A in Manhattan on the Hudson River and I had a Tuna burger with Sweet potato chips. This inspired me to create an equally delicious alternative for a family meal a few days later: my Pinto Bean Burger.

FB Pinto Bean Burger beans

Pinto Bean Burger

LF, Vegetarian, Plant-based

Ingredients

½ cup cornmeal

1 can BPA Organic Pinto beans, drained (save bean juice for soup)

1 cup ground nuts or seeds

1 egg  (optional)

1/4 cup finely chopped coriander

¼ cup grated carrot or beetroot

2 cloves minced garlic

3-4 tablespoons arrowroot flour if needed

1-teaspoon ground cumin

1-teaspoon ground coriander

Himalayan or sea salt and black pepper to taste (or use 1-2 teaspoons unpasteurized miso)

Fermented sauerkraut or another ferment

Rocket or lettuce

Ketchup

FB Pinto bea burger ing.

Method

1. Place the cornmeal on a shallow plate and set aside. Prepare a low-sided baking sheet.

2. Place the pinto beans in a medium bowl. Using a potato masher or fork, smash the beans, leaving some intact for texture.

3. Add the groundnuts, egg, vegetables, garlic, arrowroot, spices, salt or miso and pepper to taste. Mix well.

4 Divide the mixture into four or five equal portions. Press each into a patty about 10 cm across and dredge in the cornmeal to coat completely on both sides.

5. Put on the baking sheet in the fridge (if it fits) or on a plate and chill for 1 hour.

6. Preheat the oven to 180 C.

7. Bake for 20-24 minutes until brown and firm (alternatively, you can pan fry in olive oil).

8. Serve on wholemeal bun topped with your favourite ferments.

FB Pinto Bean Burger 1

Almond Cacao Pear Delish – Meatless Monday

Which is better for you: Cacao or cocoa powder?

Cocoa powder is roasted which changes the molecular structure and reduces the enzyme content.

FB Dessert Bone Final

Almond Cacao Pear Delish

GF. DF. EG. Vegan and Vegetarian

Ingredients

Beet and Lemon Layer

  • 2 cups plant milk
  • 2 Tablespoons agar agar flakes( 1 T. = ½ t powder)
  • few tablespoons of beet juice for colour*
  • 1/4 cup kudzu powder or chia
  • 2 tablespoons maple syrup or coconut syrup
  • 1 teaspoon vanilla extract 
  • grated zest of ½ lemon
  • chopped toasted almonds or coconut for garnish
  • Mint leaves (optional)

Pear Chia Seed Layer

  • 2 cups juice
  • 2 tablespoons agar agar flakes
  • 1 cup chopped pears
  • 2 Tablespoons chia seeds (optional)
  • 1-2 Tablespoons maple, rice or coconut syrup
  • 1 teaspoon vanilla
  • pomegranate (optional)

Chocolate Topping (optional)

  • ¼ cup raw, creamy almond or sesame butter
  • 1/3- ½  cup organic medjool dates, pitted
  • ¼ cup raw cacao powder
  • 1 ripe banana or 1/2 avocado
  • 
1 tablespoon pure coconut oil (can be solid)
  • 1 teaspoon vanilla
  • Pinch pink Himalayan sea salt or miso
  • 1/8 cup water (add in stages to get desired consistency)

FB Dessert bone ingred.

Method

Beet and Lemon Layer

1. Place the milk in a saucepan. Add the agar agar flakes and bring to the boil. Lower heat and cook till the agar dissolves.

2. Chop up a beetroot, cover with water and bring to the boil. Lower heat, cover and simmer for 10-15 minutes. Strain and reserve beets for another dish.

3. In a small bowl add a few tablespoons of milk. Then mix the kudzu or chia seeds in. Add the sweetener, vanilla beetroot juice and lemon zest.

FB Dessert bones mix beet juice

4. Stir the agar mixture into the chia seed and keep stirring so that the seeds don’t clump.

5. If using kudzu instead of the chia seeds, stir into agar mixture and bring to the boil.  Remove from heat and set into a mould.

Pear Chia Seed Layer

1. Chop fruit.

2. Combine juice and agar agar in saucepan. Bring to a boil, lower heat and cook till agar dissolves.

3. Add the pears and simmer for a few minutes. Turn off and add the sweetener and the vanilla (if using chia seeds for this layer add here).

FB Agar dessert bones  mix apple1

4. Set on top of the first mixture when the first mixture has ALMOST set at room temperature or refrigerate for a quicker set.

FB Dessert bones close finish good1

5.  Cut and decorate with coconut, pomegranate, almonds, etc. *  Spoon beetroot juice around on the plate for decoration.

FB Dessert Bone final 5

Chocolate Topping (optional)

FB Dessert Bone Sauce ing. 1

1. Combine all ingredients in a food processor or suribachi and process until smooth adding more liquid till desired consistency is reached.

2. Serve under or with dessert.

Picture1

Photography ©Paula Kimberley

Vegan Rice and Quinoa Pilaf – Meatless Monday

Move over, Kale. Take a backseat, Brussels sprouts. Enter Quinoa!

FB Bones finish 3

Above: Rice and Quinoa Pilaf with Shiitake, Bean, Kale and Snow Pea dish.

Vegan Rice and Quinoa Pilaf

GF. DF, EF , Vegan, Vegetarian

Ingredients

    • ½ cup brown rice
    • ½ cup white or red quinoa
    • 1-2 teaspoon olive or coconut oil
    • 1 teaspoon ground cumin
    • 1 teaspoon ground coriander
    • 1 teaspoon mustard seeds
    • 1 teaspoon turmeric
    • pepper to taste
    • 2 ¼-1/2 cups boiling stock or bone broth
    • ½ teaspoon Himalayan salt to taste or miso
    • ½ cup re-activated almonds, coarsely chopped
    • ½ cup goji berries (soaked)
    • 2 Tablespoon coriander, finely chopped
    • 2 shallots finely chopped

FB rice quinoa bones ing.

Method

FB Bones roasted rice 2

1. Roast Rice.

2. Heat oil add the spices and cook 1-2 minutes, then add the boiling stock or broth, grains, salt.  Stir and bring to the boil.

3. Lower heat, cover and cook 30 minutes or bake in a preheated 175C oven until fluffy and all broth has bee absorbed.  Mix together.  

FB Rice Quinoa Bones

4. Prepare the almonds, coriander, Goji berries and shallots.  Stir into pilaf just before serving.  Serve with Last weeks recipe Shiitake, Kale, bean and snow pea dish.

FB Bones finish 3

 

Photography ©Paula Kimberley

Shiitake, Kale, Bean and Snow Peas – Meatless Monday

Which vegan food aids weight loss, supports cardiovascular health, fights cancer cells, improves energy levels and brain function, reduces inflammation, and supports the immune system?

SHIITAKE MUSHROOMS!

FB Shiitake Kale 5

Shiitake, Kale, Bean and Snow Peas

GF, DF, EF, Vegetarian, Vegan

Ingredients

    • 6 tablespoons olive or unroasted sesame oil
    • 225 gr. fresh shiitake mushrooms, stemmed, caps thinly sliced
    • 2 shallots, chopped
    • 2 garlic cloves, minced
    • 250 gr. snow peas
    • ½ can white beans (drain liquid and save for soup )
    • 2 cups chopped kale or seasonal vegetable
    • 1/2 cup vegetable  stock
    • tamari to taste
    • pepper to taste
    • almonds to garnish

FB Shiitake Bones ing. 1

FB Shiitake bean dish 2 jpg

Method

1. Heat skillet, add 2 tablespoons oil. Add shiitake mushrooms and sauté until tender, about 5-10 minutes. Transfer mushrooms to medium bowl.

2. Add another 2 tablespoons oil in same skillet. Add shallots and garlic and sauté until tender, about 2 minutes.

3. Add snow peas and toss to coat.  Pour broth over mixture. Cover and simmer until liquid evaporates and snow peas are crisp-tender, about 4- 5 minutes.

4. Add remaining 2 Tablespoons oil, and sauté the kale for a few minutes.

FB Shiitake KALE 3

5. Then combine with the snow peas and shiitake mushrooms

FB Shiitake kale  mix 3

6. Season to taste with tamari and pepper. Transfer to platter and serve warm.

FB Shiitake kale serve 4

Photography ©Paula Kimberley

Tony’s Vegan Shepherd’s Pie – Meatless Monday

Our latest Meatless Monday recipe is a Vegan Shepherd’s Pie with a beautiful, crisp mash potato topping.

High in vitamin C, a good source of vitamin B6 and niacin (vitamin B3 and nicotinic acid) potatoes are also rich in minerals, including iron, copper, manganese and tryptophan. In fact, potatoes contain all twenty-one amino acids, which are the building blocks of a complete protein.

FB Shep Pie Cut slice 8

Tony’s Vegan Shepherd’s Pie

GF, DF, EF, Vegan and Vegetarian

Ingredients

3 cups chopped white or sweet potato (skin on)

¼ cup ginger

2 Tablespoons garlic

1 tablespoon dried basil

1 tablespoons olive oil

2 cups chopped beetroot

2- 3 cups chopped cauliflower

1 cup chopped carrots

Sea or Himalayan salt to taste

miso or tamari to taste

2 cups plant milk (almond, rice, etc.)

3 tablespoon arrowroot, rice or tapioca flour

FB Shep Pie Ing.1

Method

1. Preheat the oven to 175 C/ 350°F.

2. Place the potatoes in a large pot and add water to cover. Bring to a boil over high heat. Reduce the heat to medium, cover the pot, and cook until the potatoes are tender when pierced with the tip of a sharp knife. Remove the pot from the heat and drain off all but 2⁄3 cup of the cooking water. Use a masher to mash the potatoes well. Season with salt and pepper to taste, cover and set aside.

3. Heat skillet, add the oil and sauté the vegetables. Lower heat cover and cook till tender, stirring occasionally.

4. Add1-2 tablespoons water or stock at a time to keep the vegetables from sticking to the bottom of the pan.  Cook until almost tender.

FB Shep Pie veg 2

5. Meanwhile, combine the arrowroot, rice* or tapioca flour with the plant milk in a medium bowl, and whisk until well blended. Add the mixture to the vegetables and cook until thickened, about 5 minutes. Season with tamari and pepper to taste. 

FB Shep PIe Veg Sauce on top 3

FB ShepPie Sauce mixed in 4

6. Transfer the vegetable mixture to a baking dish or casserole dish. Spoon the mashed potatoes over the top.

FB Shep Pie spread potato 5

7. Bake until lightly browned and set, about 20-30 minutes. Sprinkle with the chopped shallots, if desired, and serve hot.

FB Shep Pie Finished 6

 

FB Shep PIe Cut 7

* To increase the flavour of rice flour, toast it in a dry skillet moving it around till it smells nutty. Then add the plant milk and whisk quickly. Season with tamari, salt and pepper to taste and mix into vegetables.