For
The Love of Your Heart
Easy Esselstyn Diet Recipes with Pictures: Healthy Food Substitutes
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Fusion
Dinners |
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--Essential CardioVegan
Substitutes-- |
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Klaus Daily Dinner Pictures for a Month |
New Food Substitutes |
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Sugar Substitute Isomalto-oligosaccharides
(IMO) The term “oligosaccharide”
encompasses carbohydrates that are larger than simple di- or tri-saccharides,
but smaller than polysaccharides (greater than 10 units).
Isomalto-oligosaccharides (IMO) are glucose
oligomers with α-D-(1,6)-linkages, including isomaltose, panose, isomaltotriose, isomaltotetraose,
isomaltopentaose, nigerose, kojibiose, and higher branched oligosaccharides.
While human intestinal enzymes readily digest α(1,4)-glycosidic bonds, α(1,6)-linkages are
not easily hydrolyzed and exhibit a digestion-resistant property. Therefore,
IMO are only partially digested in the upper
gastrointestinal tract. Isomalto-oligosaccharides are a normal part of the
human diet and occur naturally in fermented foods, such as rice miso, soy
sauce, and sake. Isomaltose, one of the α(1,6)-linked disaccharide components of IMO, has
been identified as a natural constituent of honey. IMO is a sweet-tasting, high-density syrup which could be
spray-dried into powder form. IMO is a multifunctional molecule which exerts positive effects on human digestive health; it acts as a prebiotic, decreases flatulence, has a low glycemic index, and prevents dental caries. Prebiotics are defined as "non-digestible food ingredients that may beneficially affect the host by selectively stimulating the growth and/or activity of a limited number of bacteria in the colon". Short chain oligosaccharides which confer prebiotic properties also produce short-chain fatty acids as end-products of fermentation [(oxidation) and thus do not enter directly into the fat cycle.] The beneficial effects of IMO have been found in infants, children, and the elderly. The American Association of Cereal Chemists (AACC) defines soluble fiber as “the edible parts of
plants or similar carbohydrates resistant to digestion and absorption in the
human small intestine with complete or partial fermentation in the large
intestine”. Dietary fiber consists of many plant components including
oligosaccharides. For a dietary substrate to be classified as a fiber, it
must be resistant to digestion and absorption in upper GI tract, and cause a
bulking effect in defecation. IMO is considered a dietary fiber for the
following reasons: it consists of glucose units linked together (mostly) by
digestion-resistant linkages; it has a prebiotic effect; it retains moisture,
producing a bulking effect and helping to move the stool forward. Since IMO is about 50% as sweet as sucrose (sugar), it
cannot replace sugar in a one-to-one ratio. However, the U.S. Food and Drug Administration (FDA) has recommended a maximum consumption of 30
g/day for IMO [which is equivalent to 15 g/day sugar or 3 teaspoons/day
sugar.] (from Wikipedia) |
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Source: |
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FiberYum IMO Syrup All Natural Low Calorie Sugar Free Fiber
Syrup & Sweetener - Sugar Substitute & Alternative Made From Tapioca
(Cassava). Corn Free, Super Low Glycemic Index, Non Gmo, Gluten Free, Vegan, No
Artificial Ingredients, Tested For Heavy Metals. Make Your Own No / Low-sugar, High-fiber
Energy / Protein Bars, Pancake Syrup, Smoothies, Baked Goods, Teas And More. Use Any Place Where You Might Use Agave,
Corn Syrup, Maple Syrup, Molasses, Honey, Rice Syrup, Sugar Cane Juice,
Coconut Palm Sugar, Stevia, Erythritol, etc. Great For Diabetics, Medical / Health
Conditions That Require Low Sugar Levels In Your Diet, And Sports / Wellness
Fanatics Who Are Carb Conscious. $15.95 |
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FiberYum IMO Powder Fiberyum Fiberyum IMO All Natural, Low Calorie, Sugar-free Fiber Powder & Sweetener - Paleo Diet Friendly, Super Low Glycemic Index, Non-GMO, Gluten-free, Vegan, Isomalto-oligosaccharide (1 Pound Bag) (1 lb.). $11.95, S&H for both $9.34 |
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Eggs & Egg White Substitute Aquafaba |
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Source Home made (see details in Desserts, Snacks & Others/119 or below) |
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Recipes with Aquafaba Egg Substitute & IMO
Sweetner selected
for trial from https://www.facebook.com/groups/VeganMeringue/
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None-Egg
& None-Flower with AF Lentil Bread
Recipe
and all copyrights by
Richa Hingle, Feb 18, 2015 – slighly modified This bread is going to
taste like urad dal lentils. It is denser than a
usual sandwich bread and it is also very moist. Ingredients: 1.5
cups urad dal (split and skinned black gram ) 3 tbsp rice flour 1 tsp Xanthan gum 3 tbsp AF 3 tbsp corn starch or tapioca starch
2 tsp
flax meal 1/4 tsp cumin seeds
1/4 tsp black pepper 1 tsp lemon juice 1 tbsp olive oil Method: Soak urad dal overnight in fridge
to prevent premature fermentation Drain dal, place in food processor with 3 tbsp Aquafaba (AF) and blend to batter-type consistency
with several 30-45 sec busts. Add a few tbsp water
if required for facilitating mixing Add all other ingredients and mix for 1 min so that batter
is thick but pasty and slightly bubbly. Ferment the batter covered for 6 hrs
in warm place. Preheat oven to 395 F. Line a 8.5x4.5 inch bread pan with parchment paper Place into lined bread pan, brush with olive oil and bake
at 395 F for 45 min After 15-20 min cover with parchment paper After 45 min, remove paper cover, reduce temperature to
375F and bake for additional 10-15 min until bread sounds hollow when tapped. Cool for at least 1 h before slicing; better wait a day.
Keep in fridge for up to 5 days in air-tight container. The crust softens
after a day or so. Serving: Use for sandwiches or with chutney, sliced avocado. Toast
it! Make grilled sandwiches. Variations: Add onions, chilies Make instead of sandwich bread size smaller breads like
burger buns, muffins, but reduce the baking time. Chop up the bread and bake
again as spiced herb croutons. Form as bagels and bake them. Add plantain of
equal to urad dal.
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Lentil Bread My
Version 06-xx-2016 |
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With AF Vegan Swiss Chard & Yam Quiche
Recipe
Guy Mugrabi June 4, 2016 Custard In a
vitamix or a similar blender, blend: ·
1 cup of soaked (for 3
hours) raw (unsalted) cashews (or macadamia nuts) ·
1/4 cup olive oil ·
1/2 cup water ·
200 grams (about 1 cup)
firm tofu ·
1 TBS corn starch ·
1 tsp baking powder Flavoring: ·
2 TBS nutritional yeasts ·
1 garlic clove ·
1 tsp salt (I use grey
sea salt) Shortcrust ·
1 1/2 cups of flour (it
can be any flour, including GF flour. I used whole sprouted spelt flour) ·
1/2 cup almonds flour /
almonds meal ·
3 TBS (of 15mL) aquafaba
(the liquid from a can of chickpeas) ·
1/2 cup of refined
coconut oil (refined coconut oil is neutral in flavor) or olive oil ·
1 tsp salt Mix it
all with your hand to a crumbly dough. If you
would like to use this shortcrust recipe in sweet pies, just add four
tablespoons of IMO sweetener to this recipe and reduce the salt content to
1/4 teaspoon. Filling:
Sweet Potato & Swiss Chart ·
1 large sweet potato
diced and boiled in salty water for a minute. ·
1 big bunch of swiss
chard sliced and sauteed until all water content evaporates ·
2 shallots thinly sliced Method ·
Make the crust. Mix all
the crust ingredients with your hands to a crumbly dough. Crumble the dough
evenly on a pie pan with a loose bottom. Use your fingers to flatten the
dough evenly to the surface and edges. Stub the bottom of the crust slightly
with a fork. Refrigerate for 30 minutes. ·
Bring the diced yam to a
boil in a pot with salty water. remove from heat. ·
Sautee a big bunch of
sliced Swiss chard until all water evaporates. ·
shallots - finely sliced ·
Put the yums, shallots
and chard in a large bowl. ·
Blend all the vegan
custard ingredients in a blender and mix, using a spatula, in a bowl with the
veggies. ·
Take the crust out of the
fridge and spread the above mix evenly using a spatula. ·
Bake for 45 minutes at 320F until the quiche
gets a sheen ·
Remove from the oven and
let it cool for 10 minutes. |
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None-Egg Eggless Omelette
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Crulety
Free Chicken (CFC) CFC Drumsticks
SPICE MIX BATTER Flours,
AF, spices, MSG umami flavoring FAUX CHICKEN 2 cans young green
jackfruit (565g cans before draining, 280g cans after draining), 1 medium
cauliflower, washed and dried, 1 + 1/2 cups of chicken style stock (like
Australia's Own Organic brand), 2 teaspoons nutritional yeast (nooch), 1 teaspoon onion powder, 10 drops of liquid
smoke, 500-750ml canola oil for frying |
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None-Egg Chickpea Flour Veggie Omelet
Receipe.
Richa Sep 2, 2014 |
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Vegan
Aquafaba Key Lime Pie and Icecream
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Dairy-Free,
None-Egg & None-Sugar (IMO) Meringue Roulade
Receipe Lone Olsen I
made the meringue, and did like you would with a normal roulade.. It came out hard as f... But after a few hours I could
roll it... I mixed my rhubarb with sugar and vanilla, baked them in the oven
for 30 min, and let them cool. Whipped the soy cream, and filled it with it
and the rhubarbs and chopped strawberries . Posted 5-19-2016 |
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Sugar-Free
Sweet (IMO) Meringues
Recipe
Kevin Goughn 2016 SugarfreeAquafaba.com 1. ¾ cup chilled Aquafaba
2. ½ teasp Cream of Tartar
3. 1/8 teasp Xanthan gum
4. 1 teasp Vanilla powder
5. 1 cup FiberYum Syrup
Cool mixing bowl in fridge with AF for 1 hr. Add CoT and Xanthan gum. Slow mix for 3 min. Then whip fast until Whisk is filled with product. Add vanilla liquid slowly from side and whisk for 1 min. Heat
1 cup AF with med heat until liquid. Pour fast in to the middle so that it
does not cool down or gets a skin. Whisk for 3 min. Pipe
onto parchment paper and dry up to 3-4 hrs at 200F. Let cool down in Stove
for several hrs. |
Sugar-Free
Sweet (IMO) Meringues My
Version 05-26-2016 Too sweet for me: Reduced IMO syrup to ¾ cup.
Cool
mixing bowl in fridge for 1 hr. Add AF and Xanthan gum. Slowly mix for 3 min
until gum is dissolved. Then whip fast for ~10 min until whisk is filled with
product. Add vanilla liquid slowly from side and whisk for 1 min. Warm 3/4
cup AF on medium heat until liquid. Pour fast in to the middle so that it
does not cool down or gets a skin. Whisk for 3 min. Pipe onto
parchment paper and dry up to 3-4 hrs at 200F. Afterwards let cool down in
stove for several (3) hrs. Made two baking sheets and 1/3 of preparation left
over that held in fridge easily for 3 days. I used it as whipped sweet cream
with fresh strawberries.
Nice, dry
and crisp. Nice sweetness without aftertaste. |
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Dairy-Free,
None-Egg & None-Sugar (IMO) Strawberry Ice Cream
Recipe Rena Ray
posted 05-19-2016 I used roughly 4 cups of frozen strawberries and one cup of cashews in vitamix, agave syrup to taste. At the same time I whipped up cannelini bean af (all I had in!) When I had stiff peaks I added in some agave syrup to taste again. Then when the af was very stiff I gradually spooned in some of the ice cream. Then spooned ice cream in glass and topped with the af mixture. |
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Creamy Rich Vegan Ice Cream
Recipe
Rebecca August posted 10-02-2015 Base ½ cup raw cashews, powdered with Magic
Bullet ½ cup water ½
cup refined coconut oil
(melted to be just liquid) ½-3/4 unsweetened soy milk (at Room
Temperature) ¼ cup brown rice syrup ½ cup organic sugar ½
cup AF,
not whipped of room temperature Flavoring ingredients Solid ingredients (chocolate chips,
raisings) Directions In Magic Bullet: Powder
cashews and add water, mix until creamy With hand Blender mix to
cashew cream all other ingredients except of solids Blend into smooth
mixture, cool down in fridge Churn in Ice Cream Maker
bowl until soft ice cream consistency Add solids, then scoop
immediately into freezing containers Freeze for at least a few
hours before consummation. Variations Coffee: Use ½ cup soymilk
and ¼ cup of very strong coffee. Cool down and stir into soft ice cream
mixture. Rum Raisins: soak1/2 cup
of raisin in dark rum for 24 hrs. Strain and reserve rum. Add 1 tsp vanilla
extract. Stir all into soft ice cream mixture. |
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Dairy-Free, None-Egg& None-Sugar (IMO) Egg-free Tuiles
Recipe
: Lucy Lox June
17, 2015
Ingredients:1/2 cup dairy-free spread or margarine
1/2 cup caster sugar
2 tbsp aquafaba
1 1/2 tsps vanilla essence
Pinch of salt
3/4 cup plain flour
Method:
Cut out of cardboard template
two discs of 10-20cm diameter
Preheat oven to 375 F (190C)
Whisk spread and sugar until
fluffy
Whip in AF and vanilla. Add
rest of flour salt whisk to creamy velvety dough
On parchment paper, fill evenly
cardboard template with dough
Bake for 8-10 min, until
turning light golden
Remove and separate from paper
with flat palette knife and roll up on wooden spoon handle.
Cool down and store in airtight container. |
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Dairy-Free & None-Egg Vegan Banana Ice Cream
Recipe
: Natalie Creed
Oct 4, 2015
Ingredients:1 can chick peas, brine drained into a mixing bowl
1/2 cup castor
sugar
2 tsp vanilla essence
2 large bananas
Method:Whisk AF on medium speed until it forms firm peaks.
Pulse the castor sugar in a blender to make it finer.
Slowly add the sugar in while continuing to mix and if the mixture becomes
slightly more liquid, beat until it is firm again.
In a separate bowl, mash the two bananas with a fork until
they are quite smooth.
Add the vanilla essence and bananas to the fluffy mix and
fold in evenly.
Place the ice cream in a container and freeze for approx.
6-8 hours, stirring gently every two hours or so to keep the banana bits from
sinking
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Dairy-Free, None-Egg & None-Sugar (IMO) Vegan Banana Ice Cream
My
Version 05-29-2016 with base very similar to Sugar-Free Sweet (IMO) Meringues,
05-26-2016 Ingredients: Used the same base as Sugar-Free Sweet (IMO) Meringues, but with only 1/2 cup IMO syrup to reduce sweetness. 1. 4/5 cup chilled Aquafaba (from one can EDEN Organic Chickpeas) 2. 1/8 teasp Xanthan gum 3. 2 teasp Vanilla extract liquid 4. 1/2 cup FiberYum Syrup 5. 3 large bananas Method: Add 1/8
tsp Xanthan gum powder to chilled AF and whisk slow for 5 min to dissolve it.
Then whisk on medium and high speed until firm peaks are formed. Warm IMO
syrup in small casserole to become liquid. Quickly add it in while continuing
to mix until it is firm again. In a
separate bowl, mash the two bananas with a fork until they are quite smooth.
Add third banana to bowl and cut it with knife into small bits and pieces. Add
bananas and the vanilla extract to the fluffy mix and fold in evenly. a)
Transfer to pre-assembled ice cream maker, do not overfill, and churn mixture
until soft ice cream consistency (~ 15 min). Place the ice cream into
serving-sized containers and freeze completely for approx. 2-6 hours b) Place
the ice cream mixture in a container and freeze for approx. 6-8 hours,
stirring gently every two hours or so to keep the banana bits from sinking. Result Makes a
great banana flavor, with just the right subdue sweetness, but has a very
light fluffy body that is water-based and softens quickly. Freeze in
serving-size containers.
Leftover: Make
Banana Meringues from leftover ice cream mixture. However, extend drying time
at 200F to at least 5 -6hrs for drying the wet banana content. Then, let cool
down in oven. Serving Suggestion: Add some fresh fruit or
unsweetened fruit compote, like sour cherry. |
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Sour Cherry Compote
Servings: 2cups Ingredients:·
2 cups sour cherries (stemmed and pitted)
·
1/2 cup sugar
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1/2 cup water
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1 tablespoon cornstarch
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1/2 lemon (juice)
Method:·
Bring everything to a boil in a sauce pan and
boil for 2 minutes while stirring.
·
Strain the cherries from the liquid, set the
cherries aside and simmer the liquid until it thickens, about 2-3 minutes.
·
Remove from heat and mix the cherries back
in.
·
Let cool and enjoy.
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None-Sugar (IMO) Sour Cherry Compote
My
Version Jul-01-2016 (final) Ingredients: ·
2 15oz
cans of sour cherries in water (each 1 ½ cups of cherries and 2/3 cups of
juice), stemmed and pitted, reserve cherry juice for other usage, i.e., as cool
refreshing drink ·
1/2 cup
Fiber Yum IMO syrup ·
3 tablespoons
lemon juice ·
1 teaspoon
Bourbon-extracted vanilla ·
1 1/2
tablespoon cornstarch Method: ·
Separate
sour cherries from fluid yielding 2 ½ cups of cherries. ·
In medium-sized
saucepan combine cherries, IMO syrup, lemon juice and vanilla ·
Bring
everything to a boil for 15 min, stirring occasionally. ·
Scoop some (1/2 cup) of the liquid extracted from the cherries,
let it cool a bit then add and dissolve in it 2 tablespoons of cornstarch.
Add to cherries while stirring vigorously until all starch is dissolved
forming a smooth thickened base, about 2-3 minutes.
·
Let cool
and enjoy. Serving Suggestion: Add to desserts, like Angel
Cake
Serving angel cake
dessert on back porch with a glass of sparkling Mateus Original Rose.
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Dairy-Free & None-Egg Vegan Blue Moon Ice Cream
Recipe
: Lacey Siomos Aug 30, 2015
Ingredients:• 3/4 cup aquafaba
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Dairy-Free, None-Egg& None-Sugar (IMO) Vegan Blue Moon Ice Cream |
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Sugar Meringues
Recipe : Eri
Okada-Berkeley May 17, 2016
I
modified The New York Times recipe:
1. Chill a can of chickpeas.2.
-Strain the beans and reserve
the liquids.
3.
-Whip the chickpea liquids
(Aquafaba) in either Kitchen Aid style stand mixer or use electric hand mixer
on high setting for 10 mins.
4.
-Start adding 2/3 cup of Baker's sugar (fine sugar)
little by little and whip 5 more minutes
5. -Spoon or pipe the meringues onto nonstick cookie
sheets in about 1 inch diameter and bake in 220 degrees oven for around 70
mins. Makes ca. 50.
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Dairy-Free, None-Egg& None-Sugar (IMO) Maple Dinner Rolls
Can I tell you a secret? I didn’t have any
white bean Aquafaba on hand today so I used some black bean Aquafaba I had frozen in the freezer. And do
you see these rolls? Perfectly white—no weird grey color. It
really doesn’t matter what kind of bean you use! I’ve used cannellini,
kidney, pinto, and black bean, garbanzo works too Yeast, water, IMO instead of maple
syrup, AF, Olice Oil, flour (replace with. Omit the maple
glaze. Instead brush with olive oil and sprinkle with herbs, salt and
pepper. I like paprika, rosemary, and oregano. |
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AquaFaba Meringues
Recipe: Lea Hogg TimesofMalta.com, May 22,
2016
Liquid from out of one can of chickpeas
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Aquafaba mayonnaise
Recipe: Lea Hogg TimesofMalta.com, May 22,
2016
The liquid of one can of chickpeas 1 tsp lemon juice Use the liquid
from one can of chickpeas. Pass it through a sieve twice to remove any food
particles. Place in a clean glass container. Add the lemon juice, Dijon
mustard, salt, stevia and apple organic vinegar. Use a hand blender to whizz
to a smooth consistency. It will become frothy and then thick and creamy. Add
the oil and carry on blending until it thickens and becomes paler, gaining
the consistency of mayonnaise. |
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Pasta with Aquafaba Basil Sauce
Recipe: Lea Hogg TimesofMalta.com, May 22,
2016
For the sauce:
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Aquafaba Sponge Slices with Cream
Recipe: Lea Hogg TimesofMalta.com, May 22,
2016
1 cup chickpea liquid Preheat the
oven to 120ºC. Line a loaf tin with baking paper. Use an electric mixer to
beat the chick- pea liquid. When it starts to become creamy, after about 8
minutes, add the sugar a little at a time and carry on mixing. Add the
vanilla. Sieve the
self-rising flour, corn flour and cream of tartar. Add vanilla seeds and
continue beating until it reaches almost stiff peaks. Turn off the mixer and
use a large metal spoon to gently fold in the flour mixture. Work quickly and
gently. Do not over mix. Pour the batter into the loaf tin and use a wet
spatula to flatten the top. Bake for 45 minutes. Allow to cool
completely. Then, cut it up into slices and place on a serving plate. For the
Aquafaba cream you will need 1 cup Aquafaba, 2 tbsp
stevia, 1 tbsp rosewater and the seeds from a
vanilla pod. Put all the
ingredients into a clean glass bowl and use an electric mixer. Beat until the
mixture becomes stiff. Spread onto the sponge slices and decorate with fresh
fruit. We loved the combination of pomegranates with the mild rose water
flavor. |
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Pumpkin Tiramisu
Recipe: Lea Hogg TimesofMalta.com, May 09,
2016
200g
pumpkin, peeled and chopped 4
tablespoons Dical House Coconut Sugar by Bio Rinatura 1
Star Anise 2
cardamom pods, lightly crushed 1
Dical House Bourbon Vanilla Stick by Jurgen Langbein Pinch
of grated nutmeg 500ml
water 200g
mascarpone 200g
ricotta 100g
pistachios, chopped 12
Dical House Amarettini
Biscuits by Leverno 1
cup strong coffee 1/3
teaspoon chocolate powder 2
tablespoons marsala Start by making the
pumpkin puree. Place the chopped pumpkin into a saucepan and immerse in
water. Add the star anise, cardamom seeds and nutmeg. Remove the vanilla
seeds from the pod and save the seeds to add with the cream ingredients. Add
the empty pod to the saucepan for flavor. Bring to a boil, lower the heat and
simmer for 20 minutes. Drain the water and puree. Leave aside. Whisk the ricotta with the
mascarpone. Add the vanilla seeds, pumpkin puree, chocolate powder and
coconut sugar. Mix the marsala with the
coffee. Break up the Amarettini biscuits in half.
Place 3 or 3 pieces at the bottom of individual serving dishes. Drizzle 2
tablespoons of the coffee mixture on top of the Amarettini.
Pour some of the pumpkin mascarpone mix and smooth it down with a spoon Place
in the fridge for an hour and scatter chopped pistachios before serving. |
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More recipes at
https://goodfoodeveryday.wordpress.com/ |
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Tofu Ricotta
Recipe:
Barb
The best tofu ricotta, Feb 22, 2012 Ingredients 1. 1 lb firm tofu, lightly pressed 2. 2 tablespoons olive oil 3. Heaping 1/2 tablespoon garlic powder 4. 1/2 tablespoon onion powder 5. 1/3 cup nutritional yeast 6. 1 teaspoon Italian herb sea salt (something like this), 7. 1/2 tablespoon oregano 8. 1 teaspoon dried basil 9. A few pinches of sea salt and pepper, to taste Instructions In a food processor, combine the tofu, olive oil and all the spiced
pulsing until well mixed. You can also do this in a bowl, but make sure you
use some serious elbow grease. You need this to be completely blended! Don't
over mix though, you don't want the tofu to turn to mush. |
Creamy Vegan Ricotta
Recipe:
Dini
The Flavor Blender, Feb 22, 2012 Ingredients 1 heaped cup of raw
whole cashews, soaked in water overnight 5 oz
of firm tofu 5 oz
of silken soft tofu (for soft ricotta) OR 5 oz of
firm tofu (for firm ricotta) Salt to taste (about ¼
tsp for sweet fillings, ½ tsp for savory use) 2 tsp lemon juice METHOD Drain the water from the
cashews. Add the cashew nuts into your food processor. Add the tofu
(combination of firm and soft OR all firm), salt, lemon juice and process
until you have a paste - just a couple of minutes. Serve immediately, or
chill for a few hours. Can be stored in a
container with a tight lid and in the fridge for up to 5 days. |
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Ultimate Vegan Lemon
Meringue Pie
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What to do with the
remaining Chickpeas?
Make
your own fat-free Hummus!
I’m trying to match Oasis Classic
Cuisine’s Mediterranean Zero Fat Hommus:
10oz package of Oasis Hommus. Comment: This Oasis hummus is my daily favorite spread on pita flatbread or whole wheat Italian long bread and my favorite dip using crispbread. Why should you use fat-free hummus? It’s much healthier since the tahini (ground sesame seeds) adds undesirable fats (saturated:monounsaturat:polyunsat = 1.1:3.0:3.5), extra calories and covers up the refreshing acidity that is so characteristic for this Mediterranean-style hummus. |
My Version 5: 6-13-2016 Ingredients: 2 cans with each 8.9oz wet Garbanzo beans from a Eden’s No Salt Organic 15oz can 1oz rosettes of cauliflower, chopped ½oz carrots, chopped 1.2oz Green pitted olives (10 olives), copped 1/2oz celery (1/4 stalk), chopped 9 tablespoons water 5 tablespoons of Lemon juice 1 1/2 quarter teaspoon salt 1 teaspoon chickpea flour 1/4 of a quarter teaspoon black pepper 1 quarter teaspoon cumin 1/4oz + red pepper, very finely chopped Method: Use Krupp –style blender (Type 243) for retaining some grainy hummus texture! For 5 min blend all ingredients except of red pepper. If needed add teaspoon-wise water for ingredients to slowly vortex in blender. Add finely chopped red pepper at the very end and mix in with only a few strokes. Results: Makes 2 x 10oz. Unfortunately, salt is essential for the original flavor. However, although reduced salt is used here in version 5 it comes very close to the original in structure and taste. Improvement: Add some
more red pepper so that the hummus base color gets a stronger shade of red.
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Back to Dinner Quick Reference For Making Aquafaba |
Over Night Preparation
(8-10 hrs) Dry Staple: Cook Beans 1 lb Beans Soak in Fridge over night Cook 60 min Cool down a bit and collect strained cooking
water (=Aquafaba) Cook Chickpeas Use 1 lb Chickpeas
instead After overnight soaking cook only for 45
min. Strain cooking water (=Aquafaba) Same Day Preparation (8-10
hrs) Use
Slow Cooker Wash Chickpeas Place in Slow Cooker and keep covered with
water Cook 8-10 hrs at low heat Cool down a bit and strain cooking water
(=Aquafaba) Express Preparation (5
min) Canned
Chickpeas: Decant bean fluid from can and collect
through strainer (=Aquafaba) |
Prepared
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Comments: Write to heart@youworldtree.com and
we will add your contribution here. |
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