There is nothing quite like a group of women gathered around the kitchen bench for a day of fermenting vegetables mixed with lots of laughter and stories. Last year we did this in one of my cooking workshops; it was a cool winter day and we preceded to wash, cook, chop, slice, press, mash, and stuff jars with all sorts of edibles.
These quick-pickled eggs with onion and beetroot were pickled in apple cider vinegar which is high in acetic acid. Like other acids, acetic acid can increase your body’s absorption of important minerals from the foods you eat.
Melbourne has the best selection of local fermented foods ever. While visiting Melbourne I found one that I played around with and thoroughly enjoyed. Tempeh an Indonesian fermented food is great for enriching a plant-based diet, also for vegans, vegetarians alike, and anyone who would like to incorporate more plant-based proteins into their diet. Because Tempeh is also fermented it can increase the friendly microbes in your gut, and boost your immune system and general well-being as well!
Ingredients
Sauce
½ cup fresh lemon juice
finely grated rind of ½ lemon
1 T. finely grated fresh ginger
1 T tamari or 1 1/2 T. Shiro miso
11/2 T mirin
2 teaspoons maple or rice syrup
1teaspoon ground turmeric
¼ teaspoon freshly ground black pepper
150 gm. organic tempeh
1/2 cup tapioca or arrowroot flour as needed
2 – 3 tablespoons sesame or olive oil
½ cup finely chopped spring onions
a handful of coriander leaves
½ cup pomegranate seeds or Goji berries
Method
1. Combine the juice, rind, ginger tamari, mirin, maple or rice syrup, turmeric, and ground pepper in a small bowl or jar. Mix together, taste, and adjust if necessary. Set aside.
2. Cut the tempeh in half diagonally, then cut each half again. Pat dry with a paper towel. If very thick, cut it in half horizontally as well, but you may need to increase the amount of other ingredients. Dip into tapioca or arrowroot flour.
3. Heat the skillet or fry pan. Add the oil. When the oil is hot add the tempeh and fry until crispy. Turn the heat down and turn over and cook on the other side.
4. Pour the lemon juice mixture into the pan and simmer for 5- 10 minutes, or until the sauce has reduced down to a thick glaze.
Turn the tempeh over once or twice during this time and spoon the sauce over the tempeh from time to time.
5. Sprinkle with spring onions, fresh coriander, and pomegranate seeds or Goji berries just before serving.
1 cup unsalted cashews soaked for 30 minutes in warm water
½ cup almond milk
¼ cup basil leaves
2 garlic cloves
2 teaspoons Shiro Miso
1 large egg or Flaxseed egg *
a little leftover cooked veg.(optional)
1-2 cups pasta sauce
1-2 large zucchini or a few slices of Chinese cabbage
Method
Soak cashews in warm water and set aside.
Preheat oven to 200 C. Oil a sheet of natural baking paper with oil and set aside.
Slice the zucchini into 3 mm thin slices. Lay zucchini onto an oiled sheet and roast in the oven 10 minutes. Remove and set aside for 5 minutes before moving.
If using cabbage, drop into boiling water for 1 minute and drain and cool.
Meanwhile, drain cashews, and put in a food processor with the rest of the ingredients Blend till lightly cracked.
Spread some of the pasta sauce into an oiled casserole dish.
Lay a strip of zucchini or cabbage and spread about 1-2 tablespoons of the cashew mixture over each individual strip.
Roll up and top with a teaspoon of the pasta sauce.
Bake uncovered 15-20 minutes or until set. Serve topped with any ferment of your choice.
To make a flax egg, mix one tablespoon ground flaxseed meal with three tablespoons of water. Mix together, and set aside for 15 minutes to set up and thicken.
3-4 cups seasonal vegetables- carrots, purple cabbage, squash, green beans, 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 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. Top with the fried tofu and coriander leaves and serve warm.
1 teaspoon salt or 1 tablespoon Shiro (white) miso to taste
1 teaspoon thyme or oregano or 1 tablespoon fresh
½ cup olive oil
coconut yoghurt and pasta sauce to serve (optional)
sauerkraut or another wild ferment to serve
Wash the cabbage, remove the outer leaves and separate the rest.
Put about 1 litre of water into a large pot, add salt and bring to the boil.
Put the cabbage leaves into the boiling water and boil them until they are softer (about 3-4 minutes) then remove them from the water and drain.
Cut them in regular shapes and remove the thicker parts. You can use these thick pieces in a vegetable stew the following day.
For the filling, combine all the ingredients in a bowl and mix them well. Taste and adjust if necessary.
Take one piece of the cabbage and lay it on a flat towel or sushi mat. Put some filling mixture on it and roll it up.
The shape is not so important here, just try to roll it well and do not put a lot of filling in it, otherwise, you’ll lose some of them.
Place these cabbage rolls seam side down in a large saucepan or deep skillet, leaving the centre empty. With the leftover mixture, pour the watery part of the mixture on the rolls.
Put the rest of the leftover mixture if you have any in a glass bowl and place it in the space in the middle of the rolls. if you like you can chop the thick pieces of leftover cabbage into it.
Put the saucepan on the lowest heat and cook it for half an hour covered.
You can serve it warm or cold with some fresh coriander and ferments. (fermented seasonal fruit goes well or sauerkraut) . Serve with extra pasta sauce and or coconut yoghurt.
Socca is a popular dish in and around the area of Nice, France and province of Genoa, Italy. In Italy, where it originated. It is a simple and savoury flatbread made with chickpea flour (aka garbanzo bean flour) making it gluten-free, grain-free and a good source of protein and fibre.
Ingredients
1 cup chickpea flour
1 cup warm filtered water
1 Tablespoon sauerkraut, pickle brine or sourdough starter, miso (optional)
1 Tbsp. extra virgin olive oil
½ tsp. dried rosemary (or oregano, or sage)
¼ tsp. salt
Fresh ground pepper to taste
Additional olive oil cooking if needed
Topping:
4 Tablespoons sweet potato puree, hummus or anything you like
10 – 12 olives, sauerkraut, etc.
2 spring onions, finely chopped
4-6 tablespoons sautéed kale, purple cabbage or Chinese greens
Other vegetables, capsicum, tomatoes, broccoli, snow peas
Coconut yoghurt mixed with a few teaspoons Shiro miso (optional)
Thinly sliced purple onions Yield one- 25 cm. round or about three 10 cm. rounds
Method
Combine the chickpea flour with warm water in a medium bowl or mason jar, and mix well. Add in one tablespoon sauerkraut, brine, miso or sourdough starter if using.
2. Cover and allow to sit overnight or for at least 8 hours. When ready stir in the olive oil, herb, and salt & pepper. The batter should be the consistency of heavy cream. Heat the oven to 450F/220 C. Put a cast-iron skillet (Solid Teknics* is best) or pizza pan in the oven to warm or on a cooktop.
3. Remove the pan, pour 2 tablespoons of the oil into it and swirl. Stir in the rosemary.
4. Add the rosemary into the batter, then immediately pour the batter back into the pan. Sprinkle on some thin onion strips. Bake or cook for 10 to 15 minutes, or until the pancake is firm and the edges set.
5. Heat the grill** and brush the top of the pancake with 1 or 2 tablespoons of oil if it looks dry. Set the pancake a few inches away from the grill and cook just long enough to brown it in spots. (optional step)
6. Put on toppings, cover with coconut/miso mixture and put under the grill a few minutes.
For another idea, you can make a thicker base with the chickpea flour, cover it with pumpkin or sweet potato puree and just top it with any leftover greens, cauliflower, beans, walnuts, cabbage and ferments too ! Just don’t cook the ferments!
**If cooking on a stove, just flip over and follow instructions to finish.
Solidteknics cookware are made in Australia and are the healthiest, and more sustainable pans you can buy.
Choose whatever organic seasonal vegetables you find at the market this week if you don’t have the ones listed. You can also use leftover cooked vegetables from the night before. Freshen them up with some chopped parsley or coriander before folding into the tofu mixture.
Crust
¾ cup oat flour
½ cup ground activated almonds
½ cup rice or buckwheat flour
½ teaspoon Sea or Himalayan salt
3 tablespoons coconut or olive oil
Water as needed
Filling
300 grams blanched regular tofu
1-tablespoon organic olive or coconut oil
1 teaspoon chopped garlic
1 tablespoon finely chopped ginger root
1 teaspoon dried herbs or 1 tablespoon fresh seasonal (rosemary, oregano, basil)
1 cup chopped onion or spring onion
1 cup grated carrot
1/2 cup grated beetroot
½ cup chopped kale or other green vegetables
2-3 eggs free-range and organic or Vegan Egg substitute **
1 tablespoon unpasteurized Shiro Miso
¼ cup almond, sesame, other nut butter or coconut oil
1 tablespoon lemon juice or 1-teaspoon mustard
Topping
1cup cooked sweet potato
1-2 Tablespoons Shiro Miso
1-2 Tablespoons Coconut yogurt
1-2 teaspoons ginger juice
a few wild fermented vegetables*
fresh Rosemary
* If you don’t have any ferments, try goji berries, grated coconut, ground nuts or seeds, grated lemon or orange rind, rosemary and dollops of yogurt. If you have ferments any will be fine. I used Wild fermented turmeric cauliflower, carrots, red cabbage and lemon sauerkraut, olives and fresh rosemary from the garden.
Method
In a bowl, mix together all the crust ingredients. Preheat the oven to 200C (180 C fan assisted) 400 F.
Press into an oiled pie dish, and poke a few holes using a fork then bake for 10 minutes or until it looks light brown.
Meanwhile, make the filling. Cut the tofu and drop into boiling water 2-3 minutes. Drain well and set aside.
Heat skillet, add the oil and sauté the garlic and ginger 1-2 minutes. Then add the dry herbs and sauté another 30-60 seconds. Add the onions and continue to sauté until they are transparent.
Add the rest of the vegetables cover and cook a few minutes. (if using cooked vegetables cook the onions till soft then add the cooked vegetables.
Blend the tofu in a food processor and slowly add the rest of the ingredients until smooth and creamy. Add a bit of water if needed till the consistency is droppable from a spoon.
Fold in vegetables. Spoon into prepared base and bake 30-40 minutes.
Meanwhile, blend or mash the topping ingredients. Taste and adjust to your taste. Remove pie from the oven, cool slightly then spread with topping and top with ferments. if you don’t have any ferments, top with crushed almonds, goji berries and grated lemon and orange rind. Serve warm or cool.
** Vegan Egg Substitute: Use one tablespoon of flax seeds and three tablespoons of water to replace one egg. Freshly grind the flax seeds into a fine powder using a coffee or spice grinder. Whisk in the water until it becomes gelatinous.
Enjoy Your Holidays without Feeling Tired and Sick
It’s always best to cook your own Organic, Plant-based, Gluten-free meals, especially during the holidays. That isn’t always possible with all the numerous luncheons, dinners and other social events that you are attending.
It’s really hard to know what’s actually in all the food that restaurants provide so do the best you can with these tips in mind. Eating out often leads to too much of the food that you don’t eat every day, but as more and more awareness grows and the demand for gluten-free and plant-based health-conscious foods continues, menus are changing and healthy options are becoming more of a thing of the present.
Don’t make healthy food a source of anxiety. Make a conscious effort, logical choices, then relax and enjoy your time with family and friends.
Tips
Here are a few tips to keep in your pocket that will help you survive the holidays and a few holiday suggestions for plant-based food to cook at home when you have the time to relax and enjoy with family and friends during the festive season.
Drink water before you eat. This will cut down your appetite when you are going out to eat.
If you have Gluten or other intolerances be sure to let the restaurant or your friends know before you go.
Eat a bit before you go.
Milk thistle protects the liver cells from alcohol by preventing toxins from entering them and helps to remove existing toxins. Take two capsules before you drink and then 2 capsules for the next 5 days.
In Chinese medicine, kudzu is credited with reducing high blood pressure, lowering cholesterol, preventing blood clots, and relieving chronic migraines. Recent research from China and the US indicates that kudzu can reduce the craving for and effects of alcohol.
Before Breakfast or Brunch have a glass of hot water with lemon to get your metabolism going and clean out your liver.
Recipes for Plant-based Holiday Meals – All ingredients should be Organic whenever possible
Brunch – Olive, Walnut and Basil
Ingredients
2 Tablepoons Tamari soy sauce
1 1/2 Tablepoons Mirin rice wine
1 teaspoon toasted whole black peppercorns
1 teaspoon kudzu or arrowroot
2 teaspoons water
1 tablespoon roasted sesame oil
1 cup chopped carrots
1 cup bok choy or kale
½ cup pitted black olives
1 cup chopped zucchini
1/4 cup water
sea salt to taste
1-2 Tablespoons fresh chopped basil
1/2 cup chopped walnuts
Toast, Quinoa or Pasta
Method
In a small bowl, combine the water, Tamari, and Mirin. Toast and crush black peppercorns and add to mixture.
In a separate small bowl, stir the Kudzu or arrowroot into the water. Keep both bowls near the stove.
Heat wok or skillet, add the oil and quickly stir-fry the vegetables 4-5 minutes. Once the vegetables are stir-fried, push the vegetables to the sides of the wok.
Give the sauce a quick re-stir and pour it into the middle of the skillet or wok. Bring to a boil.
Mix together the kudzu and water and pour into the skillet, stirring quickly to thicken.
Stir to combine the vegetables with the kudzu sauce.
Remove the wok from the heat and stir in the sesame oil. Serve sprinkled with walnuts and basil on top of toast, quinoa or pasta or just on its own.
Optional Serve sprinkled with shallots and sprinkle with Dulse sea vegetables for extra minerals and protein.
Brunch – Italian Tofu Frittata
Recipe
1 cup chopped spring onions or shallots
4 cloves minced garlic
1 cup diced zucchini
1 cup finely chopped capsicum
2 cups finely chopped bok choy
1 cup finely chopped tomato
1/4 cup stock or water
2 TBS red wine vinegar or mirin
125 gr. light tofu, drained
4 eggs
1 TBS dried Basil or 2-3 T. fresh chopped
1/4 tsp turmeric
salt and white pepper to taste
2 T. fresh coriander
Directions
Prepare all the vegetables.
Purée tofu with eggs, basil, and turmeric until creamy and smooth (add more liquid if needed)
In 10-inch stainless steel pan, heat 2 TBS. water or stock
When broth begins to steam add onion, garlic, zucchini, bell pepper, bok-choy, and tomato and sauté for about 1 minute over medium-low heat, stirring often
Add 1/4 cup stock and red wine vinegar or mirin
Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked about 8-10 minutes
Serve with fresh chopped coriander.
Lunch – Moroccan Tofu and Vegetable Kebabs with Sesame Summer Stir Fry
Skewers
350 Grams tofu cut into cubes
1 cup chopped capsicum
4 bamboo skewers soaked in cold water for 30 minutes
Marinade
180 gr. Organic Pasta sauce
1 teaspoon ground coriander
2 teaspoons ground paprika
2 finely chopped garlic cloves
1 Tablespoon lime juice
few tablespoons water
sea salt to taste or tamari to taste
Sauce
½ cup Goji berries
1-2 teaspoons paprika
1-2 T. kudzu or arrowroot+ 1 cup water or stock
Stir Fry
1-2 Tablespoons toasted sesame oil
1 cup chopped zucchini or yellow squash
1 cup chopped carrot
1 cup chopped bok-choy
½ cup pitted black olives
1 T. flax seeds
2 T. black toasted* sesame seeds
Garnish
1-2 T. lightly toasted* sesame seeds
Method
Cut tofu into cubes and thread onto soaked skewers alternating with the capsicum. Combine the marinade ingredients and soak the tofu skewers in it. Add more water or pasta sauce as needed
Set aside for a few hours or overnight
Heat skillet, add the oil and sauté the vegetables with the olives till tender. Toss in the flax seeds and sesame seeds. Remove from heat and cover to keep warm.
Place the tofu and vegetable skewers into a medium-hot skillet or grill 4-5 minutes on each side.
For the sauce combine the ingredients together. Place in a saucepan and keep stirring until the mixture thickens adjusting liquid until the desired texture is reached. Season with Tamari soy sauce or salt.
Spoon over the kebabs and sprinkle with the white sesame seeds.
*To Toast sesame seeds place in a dry skillet and move around the pan with a wooden spoon until they begin to pop.
Raspberry and Strawberry Chia Delight
1- 1/2 tbsp. agar flakes*
2 cups Organic Raspberry and Apple juice
2 cup organic blueberries, raspberries, strawberries or cherries; sliced or slightly mashed
1/2 cup organic coconut sugar
1/2 cup Organic Goji Berries (optional)
2 teaspoons Organic Chia seeds
1/4 cup Organic desiccated coconut
1 tsp. vanilla
Blueberry Sauce
2 cups fresh or frozen Organic Blueberries
1/4 cup water or Organic juice
2 teaspoons arrowroot or kudzu powder
1 Tablespoons water or juice
2 Tablespoons Organic coconut sugar or syrup
Method
Place the berries and 1/4 cup water or juice in a small saucepan cook 4-5 minutes and slightly smash some of the blueberries.
In a small bowl stir together the arrowroot or kudzu and water and sweetener. Stir into a saucepan with blueberries and cook till thickened.
Pour the agar flakes into a medium saucepan and pour the juice over the flakes.
Cover the pot and bring to a boil over medium-high heat without stirring.
Stir the mixture and reduce the heat to low. Simmer, covered for 5 minutes or until the flakes dissolve.
Add the fruit, sugar, chia seeds to the mixture and bring to a boil
Lower heat, cover and simmer the mixture 5 minutes
Remove from heat, add the coconut and the vanilla
Pour the mixture into a mold and set aside to set.
Spoon blueberry sauce over the set jelly
* Agar comes from seaweed that grows on the rocky areas of tidal waters of Japan, China and Sri Lanka. It is used as a thickener for soups, jelly and ice cream, a binder in puddings and custards and as an appetite suppressant that promotes weight loss.
