Showing posts with label SOY CURLS. Show all posts
Showing posts with label SOY CURLS. Show all posts

Saturday, March 16, 2013

Vegan Corned Beef And Cabbage With Seitan Or Gluten Free Soy Curls - Perfect For St. Patrick's Day!

Soy curls are used for gluten-free corned beef and cabbage.

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Or make with seitan.

Corned Beef and Cabbage For Saint Patrick's Day
Skip the Corned Beef!
Corned beef and cabbage is a pretty healthy dish, except for the corned beef.
Each three ounce serving of cooked corned beef is 213 calories, 16 grams of fat, 5 grams of saturated fat and 83 mg of cholesterol, 0 carbohydrates and 0 fiber. It is, of course, a source of protein (15 grams per 3 ounce serving). 

But you can get protein without the fat and a lot fewer calories when you substitute corned beef with seitan (a vegan meat substitute made from wheat gluten) or Butler's soy curls (a gluten-free, vegan meat substitute made from minimally processed soy). In fact, ounce per ounce, seitan has even more protein than corned beef!

A 3 oz serving of seitan provides:
124 calories
2.25 g total fat
0 g saturated fat
0 mg cholesterol
3 g carbohydrates
22.5 g of protein
0 fiber
A 3 oz rehydrated serving of soy curls  (1 oz dry) provides:
100 calories
4.5 g total fat
0 g saturated fat
0 mg cholesterol
5 g carbohydrates
10 g protein
3 g of fiber

Soy curls are gluten free, non-GMO and grown without pesticides

No Food Coloring in This Dish!
You'll probably be getting enough food coloring today in your beer so to make the "meat" in this recipe that reddish, corned beef color, I soaked the seitan and soy curls in beet juice and pickling spices. 

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Corned Beef and Cabbage
Vegan, Gluten Free (when made with soy curls)
[makes 4 servings]

3 medium beets, peeled and sliced (optional)
1/4 teaspoon salt plus more for potatoes
4 teaspoons pickling spice, divided
1 T Earth Balance vegan buttery spread
1 onion, cut in half and thinly sliced
1 carrot, peeled and sliced
1 head cabbage, cut in 8 pieces
3 to 4 cups vegetables broth (or water and bouillon cube)
4 medium, red skinned, new potatoes, quartered
4 ounces (1/2 package) Butler's soy curls OR
OR 8 ounces seitan strips or slices

If you want your "meat" to be reddish, you will be dying them in natural beet juice.
To prepare the beet juice, place the beets in a medium saucepan and cover with about 3 to 4 cups of water. Add salt, cover and cook until the beets are tender. 
Remove the beets and set aside for a little salad (see below). 

Boil beets for food coloring.
Remove beets and save the liquid.

Keep the remaining beet water in the saucepan. Add 1 tablespoon of pickling spice, (reserving 1 teaspoon for the vegetables), and simmer, covered, for 10 minutes.

Soak seitan or soy curls in the hot, spiced beet water and set aside until needed. 

Soak seitan in spiced beet juice

Or soak soy curls in spiced beet juice

Heat the Earth Balance in a 5 quart Dutch oven. Cook the onions until soft, about 5 minutes.
Stir in the carrots, cabbage and 1 teaspoon of pickling spice. Cover with 3 cups of broth and cook, covered, stirring occasionally, until the cabbage wilts, about 15 minutes. 

Cook cabbage until it wilts

Add potatoes last 

Stir in the potatoes. Sprinkle with salt and pepper to taste. If it looks like the pot needs more liquid, add another cup of water or broth.
Cover and cook until the potatoes are tender but not overcooked, about 15 to 20 minutes.

The seitan is ready to serve. Place the vegetables in a plate and top with the seitan.

Corned beef and cabbage with seitan

If using soy curls, drain them well and cook them in a slightly greased hot skillet for several minutes until they begin to brown. Serve with the vegetables.

Cook soy curls before serving

Corned beef and cabbage with soy curls

If you don't care about the color of the meat and want to make this easier:
Heat 2 to 3 cups of water and 1 tablespoon of pickling spice. 
Soak the seitan and soy curls in the hot, spiced water, omitting the beets.
Continue as stated above.

About those leftover beets. Toss with a bit of apple cider vinegar and hemp (or extra virgin olive) oil. Salt and pepper to taste and enjoy!

Serve the leftover beets as a side salad

Saturday, November 06, 2010

How To Make Healthy, Low Fat, Creamy Vegan Mashed Potatoes. Also, A Recipe For Mushroom Gravy And A Delicious Vegan Substitute For Sliced Turkey.

Soy curls are a great substitute for chicken or turkey.

You won't believe these creamy mashed potatoes are dairy free!

Getting Ready for Thanksgiving
I'm dedicating the entire month of November to developing more raw and cooked vegan recipes and menus for my favorite holiday - Thanksgiving. Last year I posted A Complete Raw Vegan Thanksgiving menu as well as a Healthy Cooked Vegan menu so do check those out.

Best Ever Vegan Mashed Potatoes
I had some silken tofu left over from the Vegan Mac and Cheese recipe I posted on Monday. (By the way, this could also make a good side dish on Thanksgiving or just use the cheese sauce for your side dish of broccoli). Anyway, I thought that this light and fluffy tofu would make a great dairy substitute in mashed potatoes - a mandatory Thanksgiving dish. Together with Yukon gold potatoes, a touch of vegan buttery spread and seasoned with salt and pepper, these were simply the best mashed potatoes ever! And healthy too. Without the addition of heavy butter or cream, each serving is just over 100 calories with less than a half gram of saturated fat and no cholesterol! Whether you are a vegan, lactose intolerant, cooking for guests who avoid dairy or just love mashed potatoes, you need to try this recipe. For best results, use the silken tofu in the refrigerated section of the grocery store, not the kind they sell in boxes. I also love using thin skinned Yukon gold potatoes. After boiling, the skin peels off very easily.

Soy Curls Make a Great Meat Free Substitute for Sliced Turkey
You can host a lovely Thanksgiving dinner with nothing but side dishes but if you want something that looks and tastes like poultry, give these Soy Curls a try. Made from whole soy beans, these are far less processed than other fake meat products made from processed vegetable protein or wheat gluten.They take on the flavor of the spices with which they are seasoned. For this dish, I sprinkle them with poultry seasoning.


Creamy Vegan Mashed Potatoes
[makes 8 servings]
2 pounds Yukon gold (or other) potatoes, cleaned and quartered with skin
Water for cooking
1/2 teaspoon sea salt for cooking
1 cup silken tofu, warmed (8 ounces)
1 tablespoon vegan buttery spread
Reserved cooking water, if needed
1/4 teaspoon sea salt (more or less to taste)
1/8 teaspoon ground black pepper (more or less to taste)

Cook potatoes in salted boiling water until soft. Drain and peel off skin.
In a deep bowl, combine potatoes, silken tofu, buttery spread, salt and pepper and beat with a hand beater until smooth. Add a tablespoon of hot reserved cooking water if needed. Do not over process. Yukon gold potatoes can get pasty.
Serve immediately with mushroom gravy.

Per serving: 109.3 calories, 2.4 g fat, 0.4 g saturated fat, 0 mg cholesterol, 4.4 g protein, 4.3 g carbohydrates and 2.5 g dietary fiber.

Mushroom Gravy
[makes about 1 1/2 cups]
1 tablespoon extra virgin olive oil
1/4 cup chopped onions
8 ounces organic white button mushrooms, thinly sliced (or other mushrooms)
1 cup veggie broth, room temperature
4 teaspoons corn starch
1/2 teaspoon sea salt (or to taste)
2 shakes garlic powder
ground pepper to taste

On medium low heat, in a saucepan, sauté the onion in olive oil until soft, about 4 minutes.
Add mushrooms and cook until they soften and release liquid, stirring frequently, about 4 minutes.
In a small bowl, mix broth with corn starch until smooth. Add to mushrooms and onions and stir until it thickens.
Stir in salt, garlic powder and black pepper. Taste, adjust seasoning and serve.

Per tablespoon: 8.9 calories, 0.6 g fat, 0.1 g saturated fat, 0 mg cholesterol, 0.3 g protein, 0.8 g carbohydrates and 0 g dietary fiber.

Vegan Turkey Slices
[makes 8 servings]
One 8 ounce package of soy curls
Hot water to cover
4 tablespoons Red Star nutritional yeast
2 teaspoons poultry seasoning
1/4 teaspoon black pepper
1/2 teaspoon sea salt
1/4 teaspoon garlic powder
2 tablespoons extra virgin olive oil

Place the soy curls in a bowl and cover with hot water for 10 minutes.
After they rehydrate, drain and squeeze out excess water. Return them to a clean and dry bowl.
In a small bowl, combine nutritional yeast, poultry seasoning, black pepper, salt and garlic powder.
Sprinkle the mixture over the soy curls evenly and toss well.
Heat oil and sauté the soy curls until golden (about 5 minutes) and remove from heat.
Serve immediately with mushroom gravy.

Per serving: 149.8 calories, 8.3 g fat, 0.5 g saturated fat, 0 mg cholesterol, 12.6 g protein, 7.3 g carbohydrates and 4.3 g dietary fiber.


Thursday, September 02, 2010

Vegan Chicken Fajitas With Fresh Peach Salsa - Butler Soy Curls," Tastes Like Chicken!"

Soak the soy curls in hot water for 10 minutes. Drain well.

Sauté the soy curls in a pan with olive oil and seasoning.

Butler Soy Curls - A Vegan Chicken Alternative
When I was a teenager, a friend of the family took us to a fancy French restaurant in Manhattan named Le Veau D'or. I believe it's still there. Soon there appeared a frog's leg on my plate. Though I was assured that it "tasted like chicken", I didn't eat it.
Many years later while on a business trip in Hong Kong, I was presented with rattlesnake soup. The person I was with assured me that it "tasted like chicken". I wondered how the poor chicken became the "gold standard" for something that tastes good.
Well I finally found something that I feel really good about eating that does "taste like chicken". It's a new vegan product from Butler Foods called, "Soy Curls". I saw them on the menu at the Blossoming Lotus restaurant in Portland but I didn't taste them until a few weeks ago at a vegan pot luck. I thought they were amazing and immediately ordered a case from Butler foods. I've been experimenting with them ever since. There is no limit to how you can use this delicious product. I suspect you'll be seeing a lot of recipes in the future from me using soy curls.

Unlike Other Vegan Fake Meat
Many vegan fake meat products are made from highly processed vegetable protein and many contain wheat gluten. I've never been a big fan of fake meat. But soy curls are made from whole soy beans and appear to be minimally processed. Every ounce of soy curls provides you with 10 grams of heart healthy, breast cancer fighting soy protein from non-GMO soybeans grown without chemical pesticides. There's a list of places to buy soy curls on the Butler website or you can buy them online from Butler foods.


Vegan Chicken Fajitas with Fresh Peach Salsa
[makes 8 servings]
For the Peach Salsa
1 1/2 tablespoons fresh lime juice
2 cups fresh peaches, peeled and diced
1 avocado, peeled and diced
1 cup red bell pepper, diced
1/4 cup red onion, finely chopped
1/4 cup fresh cilantro, chopped
1 jalapeno, seeds removed and finely chopped (optional)
1 clove garlic, minced
sea salt and cayenne pepper to taste
For the Fajitas
One 8 ounce package of soy curls
2 tablespoons olive oil
2 tablespoons Bragg's liquid aminos or soy sauce (I prefer Bragg's)
4 tablespoons Red Star nutritional yeast
1 tablespoon chili powder
1/2 teaspoon garlic powder
8 of your favorite tortillas

Make the peach salsa by combining all of the above salsa ingredients and gently tossing. Add salt and cayenne pepper to taste. Set aside.
Place the soy curls in a bowl and cover with hot water for 10 minutes.
After they rehydrate, drain them very well. Return them to the bowl and mix well the Bragg's liquid aminos.
In a different small bowl, combine nutritional yeast, chili powder and garlic powder. Set aside.
Heat oil and sauté the soy curls sprinkling them with the nutritional yeast mixture. Cook until golden (about 5 minutes) and remove from heat.
Assemble the fajitas by placing 1/8 of the soy curls and peach salsa on a heated tortilla. Serve immediately.

Per serving of fajita without the tortilla or salsa:149.8 calories, 8.3 g of fat, 0.5 g saturated fat, 0 mg cholesterol, 12.6 g protein, 7.3 g carbohydrates and 4.3 g of fiber.

Per serving of peach salsa: 53 calories, 2.6 g fat, 0.4 g saturated fat, 0 mg cholesterol, 0.4 g protein, 6.2 g carbohydrates and 2.1 g of fiber.