MOFO - Day 7 - Giveaway Day and TSP/TVP

THE WINNER OF THE REDRAW IS #5 SARA FROM BUSY VEGAN MAMA BLOG! CONGRATS SARA!!

Welcome to day seven of MOFO 2011. Today we're going to chat a bit about another convenient soy protein source: TSP (textured soy protein) also called TVP (textured vegetable protein). It is made from defatted soy flour that is compressed and processed into small chunks. It is also sold in larger pieces called TVP Chunks. This is good for stews and soups. Both types are shown below.

Rehydrated TSP/TVP is a fantastic substitute for ground beef in many recipes. It is super easy to rehydrate. All you have to do it heat up water or broth to boiling, pour it over the TVP, let it sit for 10 minutes and you are ready to start cooking. On its own it has very little flavor, but it will readily take up the flavor of any liquid or flavoring it is cooked with. Here is the really good news: each 1/2 cup serving has 24 g of protein and less than 1/2 g of fat! Now that is a huge difference from ground beef. Extra lean ground beef has a whopping 9 g of fat per 3 oz. TVP = 0 cholesterol per serving, ground beef 74 mg of cholesterol. The numbers don't lie. If you are concerned about your fat and cholesterol intake, consider trying this out in some of your ground beef recipes.

As promised, today I will be giving one lucky follower a chance at winning The Best Veggie Burgers on the Planet by Joni Marie Newman. This book is full of round patties of every variety (101 varieties to be exact). The traditional burger takes on all sorts of incarnations in her fun and creative book. Seriously...there are breakfast and dessert burgers in there! She also includes some yummy side dishes so you can make a complete meal from one book. Included are some great condiments and even a dessert section.

Joni even gives a little lesson how to re-hydrate TVP...how convenient! I decided to go a bit more traditional for my first recipe from the book. It features...go figure...TVP as the main protein. It is used in two different ways: as Imitation Bacon Bits (pg. 185) and as the main protein of the Bacon Cheeseburger (pg. 89) itself. I also started to make the Quick and Simple BBQ Sauce (pg. 183), but it wasn't my thing, so I doctored it up quite a bit. BBQ sauce is very subjective, but I found to be out of balance somehow. But getting back to the burger, there are three protein sources in the burger: TSP, vital wheat gluten and peanut butter. This is certainly an unorthodox combo, but it works. The texture is really firm and chewy, in the very best way. I cooked it on my griddle pan, but this burger would work beautifully on the grill. We served it topped with a grilled onion slice, tomato slices, spicy pickles and lots and lots of BBQ sauce. It takes a bit of time if you make your own bacon bits and BBQ sauce, but if you made those ahead of time, these come together pretty quickly. I'll make these again for sure!

Here is the moment we've all been waiting for: giveaway time! To be eligible to win all you have to do is be a follower of the blog and make a comment about anything burger related on this post by 11pm MST today! The winner will be selected by random.org tomorrow morning. Don't live in the US? That's OK, you can win too! Good luck and good eating!!!

MOFO - Day 6 - More Tempeh and The Vegan Table!

Day six and still going strong! Today I bring you yet another delectable preparation for the might tempeh. One of my blogateers mentioned to me yesterday that tempeh is much more easily digestible than tofu for people who are sensitive to some soy products. Score another point for TEMPEH!

This week's cookbook challenge over at the PPK is The Vegan Table by Colleen Patrick-Goudreau. I just got this book in the mail the other day. I am now asking myself, "What was I waiting for?" I really like her writing style and the layout of the book. She offers great seasonal menus and helpful hints for entertaining for all diffent kinds of events. The pictures are gorgeous! I love to entertain, so this book is a winner already in my book. If you aren't into entertaining, this book is still worth getting. It looks to be full of really great and pretty healthy recipes. I've only made one so far, but I have my eyes on quite a few.

I asked Fred to pick the first recipe. The only criteria I gave him is that it had to contain tempeh. Now, for those who have been following the blog for a while, you already probably know that Fred is not a fan of tempeh. He finds the hint of bitterness unappealing and something about the texture doesn't always work for him. I am happy to report that he ate his tempeh happily this time! He chose the Sweet and Sour Tempeh. He was semi-ashamed to admit that he loved the junky bright red sweet and sour sauce you get in cheap Chinese restaurants. I was never a fan, so I was quite pleased when this recipe didn't turn out anything like that version. It more closely resembled the Thai versions out there. I totally spaced out starting the rice ahead of time, so I threw on some quinoa. I have to say, I may want quinoa with all of my Asian inspired dishes from here on out (after all it is the only grain that is a complete protein---bonus!).

Don't forget to check back Friday! I will be giving some lucky follower their own brand spanking new copy of The Best Veggie Burgers on the Planet by Joni Marie Newman. I just got my copy in the mail this week. It looks awesome and I can't wait to try some burgers! Make sure you comment of Friday's post to be eligible to win!! Tell your friends too!!!

Mofo - Day 5 - Touting Tempeh!

Another fine source of protein made from the mighty soy bean is tempeh. Tempeh is produced by the controlled fermentation of cooked soybeans with a Rhizopus culture also called a tempeh starter. Sound like a science project? Maybe! But the results are delicious and nutritious. The fermentation process produces some great anti-oxidants. The fermented cakes are also a complete protein. Each 4 oz serving has a whopping 20 g of protein! Tempeh has a bit of a nutty flavor and a very interesting firm and chewy texture that lends itself to working in many types of recipes. It is sold in cakes in many stores these days. Again try to find organic non-GMO types. Below is one brand I love.

One important thing I have found with tempeh is that it is truly best if you steam it for 10 minutes before using it in recipes. There are two reasons for this. The first is that it seems to make the tempeh "pores" open up, making it absorb flavors better, but more importantly it can take out some of the slight bitter flavor tempeh can have. Now, there are times when I don't steam it, for instance, when it is marinated for extended periods of time. Even then, I am always tempted because I want that marinade to soak in.

My first experience with tempeh was several years ago. There was a great little tea house in Scottsdale called the Mandala Tea Room (sadly they closed their doors several years ago). They had a TLTA (Tempeh, Lettuce, Tomato and Avocado) Sandwich on the menu. I was still far from veg, but was trying to eat healthier, so a bacon alternative was very intriguing to me. I hate to use a cliche, but it was truly love at first bite!!!

Today I want to share with you my favorite tempeh bacon-ish recipe. It is not going to fool anyone into thinking it is the actual fatty nasty original, but it is awesome in its own rite. This one comes from Joanna Vaught, the illustrious author of Yellow Rose Recipes. This recipe and lots of other awesome recipes are included in her awesome 'zine Potluck Mania!


Maple Ginger Tempeh Strips

by Joanna Vaught

 8 oz. tempeh
1/2 cup soy sauce or tamari
1/4 cup maple syrup
1/4 cup peanut oil
2" knob of ginger, peeled and julienned
2 cloves garlic, smashed and chopped
2 teaspoon balsamic or apple cider vinegar
2 teaspoons liquid smoke
1/4 - 1/2 cup veggie broth

Slice Tempeh into 10-12 - 1/4 inch thick and 8" long strips.

In a long container with a cover whisk together all ingredients except for the tempeh. Gingerly slip tempeh strips into the marinade, being careful not to break them. If the marinade does not completely cover the strips, add a bit more broth.

Marinate for at least 8 hours and up to a week.

When you're ready to cook the strips, heat a nonstick, heavy-bottomed fry pan over medium eat. There is not need to add any oil because of the oil in the marinade. Add as many strips as will fit the pan (or how ever many you need). Allow to fry for 2-3 minutes, until they are dark brown. When they are dark enough, flip the strips.

Whisk the remaining marinade in the container and then, using a teaspoon, drizzle the marinade over the strips, "sealing" the strips. Saute until the second side is dark brown. Serve immediately.

I also love to cut them into cubes and use them as a smoky tempeh crouton on salads. The left over marinade is a good base for a smoky dressing for the very same salad!

I hope you try Joanna's awesome recipe and fall in love like I did!

MOFO - Day 4 - More Tofu!

Lets talk more about tofu. Tofu is not tofu is not tofu. Different types of tofu have different uses. Newbie tofu users may find themselves confused of frustrated when they see the different types of tofu in the store. Here is a quickie rule of thumb.


Soft and/or silken tofu is just as it says: soft. It will crumble and fall apart very easily. It is best used for dishes where it can be mixed in uses as a thickener. I use it in the recipe below. It is also excellent for making smoothies, mousse, dressings, sauces...you get the picture. While I have seen silken tofu in the refrigerated section, it is usually found by the Asian section on the shelves of your grocery store. It can be stored in a cool dry place for up to a year. Pictured below is my preferred brand and type. As I mentioned earlier. I always try to buy and use organic, non-GMO tofu.

Also pictured below is my beloved Veganaise. This variety is organic and does have a little soy in it. There is minimal protein in it, but man it tastes like the real deal!

 

Probably the most common style of tofu seen in the stores is called tub tofu. It comes in a little plastic tub and is soaking in water. This is found in the refrigerated section and must be kept refrigerated. I am a big fan of extra firm for most dishes, but the firm also works great in dishes like tofu scramble or making tofu based cheeses. This type of tofu has many other uses. It is great in stir frys, grilled, sauteed, fried, baked, just about any way you might use meat. 

One important thing to remember about tub tofu is that for many recipes it should be drained and pressed. This is something that I learned the hard way. Pressing the tofu takes out extra moisture that can give the tofu an unpleasant, mushy texture in many recipes. There are several methods to pressing tofu. Being the gadget girl that I am, I bought myself a Tofu X-press, but two plates a bag of beans (or some other heavy food item from your pantry) and a clean kitchen towel will do nicely as well. Place the drained tofu on a towel lined plate. Top with the second plate and put your weight on top. Make sure the weight is not too heavy or it will crush your little block of tofu. Let it press for about an hour and you should be good to go. I often put my tofu in the fridge before I go to work and let it press all day for time-sake.

You may also find brick style tofu. This is similar to tub style, but is not swimming in liquid. It tends to be much more firm and is best in dishes with sauces as it doesn't absorb flavors as readily as the tub style.

Ok, now that you are an expert at the different type of tofu, I'm going to share with you a very tasty and fun way to use silken tofu (and Veganaise). It's not low fat, but it is a tasty and awesome party dish.

Special Spinach Artichoke Dip

Makes 3 1/2 cups

1 - 12.3 oz. package aseptic packaged silken firm tofu (like Nori-mu)
1/4 cup Vegannaise
2 tablespoons nutritional yeast
1 tablespoon capers, dained
2 large cloves minced garlic
1 1/2 teaspoons granulated onion
1 teaspoon smoked paprika
1/2 teaspoon salt
1/4 teaspoon ground black pepper

8 oz frozen chopped spinach, thawed excess water squeezed out
1 - 8.5 oz can artichoke hearts, drained, corsely chopped
1 - jarred roasted red pepper, diced (approx 1/3 - 1/2 cup)
3 tablespoon chopped Kalamata olives
2 tablespoons chopped chives

In a food processor blend tofu through black pepper until smooth, scraping sides occasionally. Transfer to a large bowl. Add spinach and mix until well combined. Add remaining ingredients and gently stir until ingredients are evenly distributed. Adjust salt and pepper to taste. For best flavor, let sit in fridge for at least one hour for flavors to meld. Serve with pita chips, crusty bread and or fresh veggies.

Mofo - Day 3 - Hiking Protein and Other Goodies

I spend a lot of time on the trails with my hiking buds. This weekend we took part in the Arizona Trail Centennial Adventure. The event runs from September 15 - October 31, 2011. The goal of the event is to have groups of people traverse the entire 800 miles of the Arizona Trail. We did our part by hiking 8 miles of the trail from just outside Tusayan, AZ to the South Kaibab Trailhead at the Grand Canyon. We added on an extra mile for the heck of it. It was a beautiful hike! Our fearless scout leader said she was happy that for once she could hike by the Canyon without it being a near death experience.

One very important element to having a successful hike is to make sure you have enough good quality fuel. How do you get your protein on the trail you might ask? Well, this weekend I had a few protein packed tricks up my sleeve. It is actually pretty simple to get your fill of protein on the trail. More and more excellent vegan packable snacks are becoming available. One of my go to protein snacks are Primal Strips Vegan Jerky. They have several different flavors to choose from. Some are more soy-ful than others. The varieties I packed this time were the Shiitake Mushroom Hot and Spicy (6 g of protein) and the Soy Hickory Smoked (10 g of protein). As you can see from the picture I was also sporting some Lara Bars. While these pack a higher percentage of carbs for quick energy, you can usually count on 4-6 grams of protein per bar. I threw together my own trail mix using Planters Deluxe Mixed Nuts and cranberries. Each 1 oz serving of the nuts has 5 g of protein.

 

The hike was not nearly as strenuous as we usually do, so this was more than I could even eat at our lunch stop. The last mile it started to rain. But we scouts are not easily deterred from our post hike noshing and celebrating. 

The beer did not provide protein, but I did mix up a yummy lemon dill dip made from a leftover sauce from recipe testing that I had done earlier in the week. I added some dill and hot sauce to the existing soy based sauce and voila! Veggie dip! It is made with Mori-nu Silken Tofu. Silken tofu is great to use in dips, smoothies, mousse and other sweet treats. The tofu boasts 4 g of protein per 3 oz serving. So as you can see, even when you are on the trail, you will be able to get lots of protein!

After we left the trail and got back to our lovely rental house in Williams, we had a great al Fresco happy hour on the patio. Check out all of the tomato goodness. Nom nom nom!!!

Tomorrow we will take a more in depth look at our friend silken tofu. Check back tomorrow for a yummy party/potluck recipe!

MOFO Day 2 - Soy You Think You can Dance

Soy has been touted as the greatest protein source since sliced bread by many nutritionists and health advocates. Lately it has come under fire because of its estrogenic effects. Personally, I feel that the natural estrogenic compounds found in soy are a lot less harmful than the synthetic hormones, anti-biotics and sub standard feed forced upon the poor animals that end up on the plate; not to mention the increase in food borne illnesses caused by the unsanitary and unhealthy practices the mass meat producers use in their factory farms.

It pays to do your reasearch when you are in search of good sources of soy protein. Highly processed food are generally not the best for you, soy products included. That said, it is best to try and find organic, non-GMO minimally processed soy products for the best health benefits. Definitely stay away from any label that includes hydrolyzed soy protein or soy protein isloate or concentrate as much as you possibly can. Stick with products that are minimally processed like organic tofu, tempeh, miso and edamame. I do use soy milk and soy creamer in some of my recipes, but I tend to stick with the four I mentioned and Tamari or Shoyu sauce for flavor and saltiness (I'm a bit of a saltaholic).

Tofu is probably the most commonly known soy product to the average Joe or Joanne. Rarely do I meet someone who hasn't at least heard of it. Most have either turned their nose up to the innocent 'fu or had it improperly prepared and vowed to never eat it again.  Hopefully many people are lucky enough to have an open mind and mouth and a darn good tofu recipe to try. There are some great vegan cook books out there that can provide you with the tools you need to make a delicious soy based meal.

I was never a big fan of the 'fu myself. But I have really grown to appreciate it's adaptability and flexibility for many recipes. Today's recipe includes tofu in, what I believe, to be its most common form: firm block tofu. This time I used a type I haven't used much in the past. I tried out Wildwood Brand's Tariyaki marinated tofu. It was not bad, but I much prefer to press and marinade my own to get just the flavor I want. More about pressing tofu (and about the many varieties and uses of tofu) in another post.

The recipe I bring to you today was a combination of "what do I have in the fridge?" and "how many proteins can I put in one dish?". Well to answer that I would have to say lots! First we have the soy group: tofu, edamame, miso, and tamari. Lets look at some of the other ingredients. Sesame seeds provide 4.8-6 grams of protein per ounce (toated/raw). If you get the unhulled variety you will gain a good dose of calcium as well. Each serving of soba noodles contains 10g of protein. Many vegetables contain trace amounts of protein as well.

According to Livestrong.com's MyPlate application, each serving of The following recipe boasts 34 grams of protein!!! That is well over half the RDA for men or women. Not too shabby for one delicious meatless meal!

Soba - Tofu Protein Packed Awesomeness

2 tablespoons sesame oil divided
1 tablespoon minced fresh ginger
2 large cloves garlic minced
1 cup edamame, thawed
1 cup snow peas, trimmed
1 yellow bell pepper, cut into 1 inch pieces, about 1 cup
3 green onions, sliced at an angle white and green parts separated.
8 oz cremini mushrooms, sliced
1 bunch bok choy, cut into bite sized pieces, about 3 cups
Miso Sauce (recipe below)
6 oz soba noodles, cooked according to package directions, rinsed with cold water to stop cooking.
2 tablespoons un-hulled sesame seeds (you can use regular if that is what you have)


Make miso sauce first. In large wok or saute pan heat 1 tablespoon sesame oil over medium heat. Saute ginger and garlic until fragrant, about 30 seconds. Increase heat to medium high. Add edamame, snow peas bell pepper, white and light green parts of green onion. Saute for about 3-4 minutes until peas and pepper are very slightly soft and turn bright colors. If veggies start sticking and pan is too dry, add a touch of water. Add remaining tablespoon of sesame oil and sliced mushrooms. Saute until mushrooms just start to release their liquid, about 3 minutes. Add bok choy and saute until the bok choy is al dente. Gently toss in rinsed soba noodles and miso sauce. Stir until just combined and heated through.

Garnish with sesame seeds and green parts of green onions.

Serve immediately.

Miso Sauce

1/2 cup low sodium vegetable broth or water
3 tablespoons red miso
1 tablespoon low sodium tamari or soy sauce
1 tablespoon brown rice vinegar
1/2 teaspoon 5 spice powder
1/4 teaspoon white pepper

In bowl, combine all ingredients until miso is dissolved. Can store for up to a week in an airtight container in the fridge.

Tune in tomorrow when I will be talking a bit about how to get your protein on the hiking trail!!

MOFO - Day 1 - But...Where Do You Get Your Protein?

Once again I find myself feeling guilty and apologetic for neglecting you, my faithful blog followers! I never seem to find the time to sit down at the computer at home these days. I can't even begin to tell you how much I have been missing my kitchen and computer time!

Well that should all change today. Once again the crazy folks over at the PPK (Post Punk Kitchen for those of you who may not know) are bringing on Vegan MOFO (month of food). This is a challenge, for us blogger types, that is designed to encourage us to blog about vegan food yumminess. Each year I try to come up with a fun and interesting theme. This is my 4th year participating! Last year I think I blogged just about every day. I am hoping to get close again this year.

Of course, at this time of the year, I start going down blog-memory lane. The first year, 2008, I didn't really have a theme. But I had a lot of fun trying to blog every day. I remember being in Montana on vacation hunting down a computer at the hotel where we were staying. Fred should have realized how bad my obsession was back then, but he married me anyway. The second year I was a little more organized. The theme in 2009 was veganizing favorite family recipes. I loved this theme. It was fun to get my readers, friends and family involved. Last year my theme was chilis and chiles. It was a hot and spicy month in our kitchen. It's hard to pick a favorite theme! They were all so fun.

This year I have decided to answer the age old question posed to all vegans and vegetarians..."But where do you get your protein?" While many of my veg readers may already know the answer to this question, the answers may surprise a lot of you, because there are a lot of plant sources of protein all around us. This month is dedicated to bringing you lots of ideas and information on these building blocks of nutrition. Each week will feature a different group of proteins. To get you primed for our month of protein I found this very informative and handy chart that provides protein content of many different types of food. Some very interesting factoids on this list!

Week 1 - Soy You Think You can Dance. More than just tofu, this week will feature some familiar and not so familiar soy products that make eating veg even more interesting!

Week 2 - Seitan is not the Devil. Seitan is a meat replacement that is made from vital wheat gluten. It contains lots of protein and not a lot of fat. You can find this in stores, but it is super easy and cheap to make (and much better in my opinion). I love this stuff in all its forms. I hope you will too!

Week 3 - That's Just Nuts (and Seeds) - This week will feature some nuts and seeds that are familiar to all of us and a few that are not so common.

Week 4 - Beans, Beans the Magical Fruit. A musical homage to the mighty bean. This week will feature a variety of beans and lentils. These little guys are not only a great source of protein, but they are also very high in fiber.

There will be a few give-aways during the month. It will be easy to win, you just have to be a follower of the blog and post something the day of the contest. I don't have all of the prizes lined up yet, but I do know that the first one will be a copy of The Best Veggie Burgers on the Planet by Joni Marie Newman.  Just click on join this site to become a follower. Then make a comment on the October 7th post. On the 8th I will randomly select a winner! Good luck. Good eats and Good Day!!