THE NIBBLE BLOG: Products, Recipes & Trends In Specialty Foods
Also visit our main website, TheNibble.com.

Archive for Vegan

TIP OF THE DAY: The Easiest Way To Eat Whole Grains

/home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/guac sandwich yvonne triedandtasty 230

/home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/powerseed 230

Top: Doesn’t this look so much better
than white bread? Photo courtesy
Tried And Tasty via Dave’s Killer Bread.
Bottom: Photo courtesy Dave’s Killer Bread.

 

September is Whole Grains Month. Why whole grains? You need the fiber no matter your age, what shape you’re in (here’s why you need whole grains).

When you tell people they need to add more fiber to their diet via whole grains, you get push back. We understand: We, too prefer the taste of white-flour pancakes, pasta and pizza crust to whole grain versions.

But bread? Did you ever meet a piece of bread you didn’t like? That’s why you should make a small switch to whole grain bread.

Sandwiches and toast are just as delicious with whole wheat bread. And if you use Dave’s Killer Bread, they are resplendent!

So today’s tip is: Stop buying white bread for sandwiches and toast, and try all the whole grain versions available to you.

Our favorite is Dave’s Killer Bread, available in 14 different loaf varieties plus hamburger and hot dog buns. There’s also a better-for-you cinnamon roll. It’s one of our favorite Top Picks Of The Week.

 
WHAT’S IN DAVE’S BREAD?

It is, indeed, killer. In addition to marvelous flavor and texture, the breads are organic, all natural, whole grain and packed with protein, fiber, omega 3 fatty acids. Whole grain bread has never tasted better. We’ll support Dave’s claim that this is “the best bread in the universe.”

In addition, the breads are vegan, Non-GMO Project Verified and certified kosher (parve) by Oregon Kosher.

Our only lament is that our local store carries only one variety.

Once only available in greater Portland, Oregon, Dave’s Killer Bread has quietly become the country’s largest baker of organic bread—the #1 organic bread brand!

 
The first four Dave’s Killer Bread varieties (Blues, Good Seed, Nuts & Grains and Rockin’ Rye) launching at the Portland Farmers Market in 2005. Ten years later, it’s traversed the U.S. Waste no time in finding it, even if your local store has only one of the 14 loaves.

Here’s a store locator. Discover more at DavesKillerBread.com.
 
PICK YOUR SANDWICH

We had Dave’s Killer Bread for breakfast this morning, toasted. It’s so flavorful that it needs no spread. And since, as far as bread is concerned, Dave’s is as guilt-free as it gets, we’re deciding on what to put on our DKB sandwich for lunch:

  • BLT?
  • Chicken salad?
  • Egg?
  • Grilled cheese?
  • Grilled vegetables?
  • Ham and Emmental (the real Swiss cheese) or pimento cheese?
  • Peanut butter and jelly
  • Turkey and guacamole?
  •  
    All are in THE NIBBLE coffers; we just can’t decide. But we hope we’ve sold you.

     

    HOW TO BE SURE IT IS WHOLE GRAIN

    While you can rest assured that Dave’s Killer Bread is whole grain, there’s a lot on the store shelves that appear to be—but aren’t. Package labels are deceptive.

  • Multigrain is not whole grain.
  • Cracked grain and rye breads are not whole grain.
  • Pumpernickel, other dark breads are not whole grain.
  • Only “whole wheat” and “whole grain” are whole grain.
  • Corn bread can be whole grain if it’s made with whole-grain cornmeal and, if there’s wheat flour in the recipe, whole-wheat flour.
  • Here’s more on what is and isn’t whole grain bread.

    NOTE: If you eat gluten-free, millet is a GF whole grain bread.

     

    chickpea-burgers-thebojongourmet-230

    Put your burgers and hot dogs on whole grain buns, too. Photo courtesy The Bojon Gourmet via Dave’s Killer Bread.

     

      

    Comments off

    TIP OF THE DAY: Rich, Creamy Almond Milk

    Some people never touch a glass of milk, but we love it. We can drink two eight-ounce glasses a day. That’s in addition to cereal milk, yogurt and other milk-based products.

    Our brother is the same. So we were surprised recently when he asked if we’d like a few quarts of almond milk; he had purchased too much.

    Why? A physician had suggested that he cut back on cholesterol. He found that he preferred the rich, creamy taste of almond milk to fat-free cow’s milk (plant-based foods are cholesterol free). He also likened the flavored varieties—Chocolate, Coconut, Vanilla—to milkshakes without the calories.

    Almond milk can be used in just about any recipe calling for cow’s milk: in baking, hot and cold beverages, sauces and soups. The only significant limitation is in recipes that require cow’s milk starches to thicken, such as custard, pudding and yogurt. You need to add other thickening agents.

    Another benefit: You need never run out of milk. Brands like Almond Breeze have shelf stable versions. Just store extra cartons in the pantry. Like Parmalat brand cow’s milk, no refrigeration is required until the container is opened.

    TRENDS: WHAT’S HAPPENING TO MILK IN AMERICA

       

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/almond milk juicequeen 230

    Almond milk is our favorite of the nondairy milk alternatives. Photo courtesy Juice Queen.

     
    For decades, cow’s milk consumption per capita has been on the decline, as newer generations—even pre-teens—drink coffee and soft drinks instead of a glass of milk. According to the U.S. Department of Agriculture, consumption across all age groups dropped 25% in the 37 years between 1975 and 2012.

    Since 1999, according to market research firm Euromonitor, plant-based alternatives, called non-dairy milks, have grown in annual sales by an average of 10.9%. They are now a $1 billion-plus category in domestic retail sales.

    The trend is based on personal factors, largely allergies, kosher and vegan diets, lactose intolerance and sustainable lifestyles*.
     
    *Cow manure and flatulence produces huge amounts of methane, a major greenhouse gas. Here’s more information.
     
    NON-DAIRY MILKS

    Twenty years ago, the option for non-dairy milk at supermarkets was soy milk. Then rice milk arrived. Today, the list is threefold larger:

  • Almond milk
  • Cashew milk
  • Coconut milk
  • Hemp milk
  • Oat milk
  • Rice milk
  • Soy milk
  •  
    Which one you choose should depend on two factors: taste preference and nutritional components. For example, if you want the milk to supplement your protein intake, look at the nutrition label. Some have more protein and other nutrients, some add nutrients equal to fortified cow’s milk (cow’s milk usually has added vitamin D; reduced fat varieties have added vitamin A). Some may contain additives you don’t want, from lecithin to sugar.

    As the disclaimer goes, speak with your healthcare professional before making any changes.

     

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/Califia Chocolate and Vanilla 2301

    The problem with flavored almond milk: It tastes so much like a shake, you can drink buckets of it. The good news: These 10.5- ounce portions have only 30 calories and 6 grams of protein. Photo courtesy Califia Farms.

       
    HOW THE MILK ALTERNATIVES COMPARE

    Almond milk doesn’t have the protein of cow’s milk, but it is lower in calories and some brands add calcium and vitamins during processing. The key benefit for us is the mild taste. You probably wouldn’t even notice if someone replaced almond milk for cow’s milk in your coffee. A close second to soy in terms of sales, almond milk is the non-dairy milk with the largest annual sales increases.

    Coconut milk (the drinkable milk in a carton, not to be confused with the canned coconut milk for cooking and cocktails) has a noticeable amount of coconut flavor. If coconut is one of your favorite flavors and you want to taste it every time you use milk, then this is your milk alternative. While coconut milk is low in calcium and protein, on the good side it is also low in calories.

    Hemp milk is a product that people either love or hate. Personally, we don’t like the earthy flavor in a milk product. Like rice milk, it is an option for people who have nut and soy allergies.

    Rice milk can be gritty and watery. It is also higher in calories, carbs and sugar, lower in calcium and a poor source of protein. It is best for people who have nut and soy allergies.

     
    Soy milk is tasty when flavored, but in its plain form, we don’t like the beany aftertaste. Perhaps that’s why Starbucks eschews plain soy milk in flavor of sweetened vanilla soy milk as its only non-dairy alternative. Soy milk has the most protein of the non-dairy milks; but on the down side, processed soy isoflavones can affect hormones, raising the risk for breast cancer; they can also depress thyroid function. Unless it’s organic, soy milk is likely made with GMO soybeans. Soy is the highest milk alternative in sales, but that’s because it’s been around for so long and anyone who has drunk it for years has no incentive to change. But almond milk is closing in!

    Other non-dairy milks are on the shelves, and no doubt more will follow.

    Cashew milk is beloved by our vegan expert Hannah Kaminsky, who drinks and cooks only with non-dairy milks. We should have tried it by now, but are too enthralled by almond milk.

    We tried oat milk once, and didn’t care for it. Ditto with flax milk. Be your own judge.

      

    Comments off

    TOP PICK OF THE WEEK: Dave’s Killer Bread

    Milwaukie, Oregon, founded in 1847 on the banks of the Willamette River and now a suburb of Portland, is also known as the the birthplace of the Bing cherry. But soon, it may be known as the birthplace of Dave’s Killer Bread.

    Dave’s Killer Bread is “the best bread in the universe,” according to the company website.

    While we might add other favorite breads in the tie for “best,” Dave’s Killer Bread is up there. It’s the #1, best-selling organic bread in the U.S.

    And it is, indeed, killer: all natural, whole grain breads packed with protein, fiber, omega 3 fatty acids and great flavor. Whole grain bread has never tasted better.

    The line of organic, Non-GMO Project Verified, vegan whole grain breads began 10 years ago with Blues Bread (with blue cornmeal). You can tell how much the locals love “DKB”: That original loaf has expanded to 14 different killer breads ranging in flavor and texture, plus dinner rolls and a whole grain cinnamon roll. The line now sold nationwide.

    We tried samples of two varieties and are converts. This is the best seeded, whole grain bread we can imagine. We wouldn’t use anything else for sandwiches and toast.

       

    guac-sandwich-yvonne-triedandtasty-230

    Photo courtesy Yvonne | TriedAndTasty.com.

     

     

    powerseed-230jpg

    PowerSeed has 6g protein, 6g fiber and 500 mg omega 3 per slice. And it’s delicious! Photo courtesy Dave’s Killer Bread.

     

    A Cornucopia Of Delicious, Better-For-You Breads

  • Blues Bread, rolled in organic blue cornmeal, giving it a crunchy crust and sweet flavor. 5g protein, 4g fiber, 340mg omega 3, 130 calories per slice.
  • Good Seed, with the boldest texture and sweetest flavor of the breads. 6g protein, 4g fiber, 670mg omega 3, 130 calories per slice.
  • 100% Whole Wheat, with a smooth texture and a touch of sweetness (try it as French toast). 4g protein, 3g fiber, 90mg omega 3, 110 calories per slice.
  • Powerseed, sweetened with organic fruit juices instead of sugar, 6g protein, 6g fiber, 500 mg omega 3, 110 calories per slice.
  • Rockin’ Rye, with a seedless crust and soft texture. 6g protein, 4g fiber, 130mg omega 3, 120 calories per slice.
  • Seeded Honey Wheat, with nearly 4 tablespoons of pure organic honey packed into each loaf, the sweet taste and crunchy texture make Seeded Honey Wheat an instant favorite. 5g protein, 5g fiber, 100mg omega 3, 110 calories per slice.
  • Spelt, with a smooth texture and an earthy, nutty flavor. 5g protein, 4g fiber, 410mg omega 3, 130 calories per slice.
  • Sprouted Wheat, with bold flavor and crunchy texture. 6g protein, 4g fiber, 840mg omega 3, 110 calories per slice.
  • 21 Whole Grains and Seeds, with a hearty texture, subtle sweetness, and a seed-coated crust. 6 protein, 5g fiber, 220mg omega 3, 110 calories per slice.
  • It that’s not enough, there are:

  • Thin Slice Breads, five versions of the most popular loaves, with calories from 60-90 slice (compared to 110-130 for the regular breads).
  • Buns, dinner rolls and hamburger buns.
  • Cinnamon Roll, called Sin Dawg, a whole grain, baguette-shape treat.
  •  
    What’s in those breads? Depending on the loaf, you’ll get:

  • Whole grains: barley, blue cornmeal, brown rice, buckwheat, cracked rye, cracked whole wheat, Kamut khorasan wheat, millet, quinoa, rolled oats, rye, spelt, sorghum, triticale, whole wheat flour, yellow cornmeal
  • Seeds: amaranth, black sesame seeds, brown sesame seeds, flaxseeds, poppy seeds, pumpkin seeds, sunflower seeds, unhulled sesame seeds
  •  
    Bread lovers: Get up, go out and get some! Here’s a store locator.

    Or, order online.

    Thanks, Dave, for each delicious bite.

      

    Comments off

    RECIPES: Vegan, Delicious Tempeh

    asian_noodle_bowl_with_seared_tempeh_lightlife-230

    Make this delicious Asian Noodle Bowl for lunch or dinner. Photo courtesy Lightlife.

     

    You may have read last week that the Dietary Guidelines Advisory Committee released its 2015 report. The Committee urges Americans to eat less processed meat and turn to plant-based diets for a healthier, more sustainable lifestyle.

    Remember Meatless Mondays? If you’re not already observing them, here’s a nudge via a delicious recipe for net Monday. It uses tempeh, a meat substitute made from soybeans.

     
    TEMPEH VS. TOFU: THE DIFFERENCES

    Tempeh is a soy-based product that originated in Indonesia, where it is a staple protein. It is made by a natural culturing and a controlled fermentation process that binds soybeans into a cake form, similar to a very firm vegetarian burger patty.

    Like tofu, tempeh is made from soybeans, but it is a whole soybean product with different nutritional characteristics and textural qualities. It has a higher content of protein, dietary fiber and vitamins.

    Tempeh has a firm texture and an earthy flavor, and is used worldwide as a meat substitute.

     

    TOFU VS. TEMPEH

  • Production: Tofu, also known as been curd, is made by curdling fresh, hot soy milk* with a coagulant. Tempeh is made by fermenting cooked soybeans with a mold. Because it is fermented, it is easier to digest than tofu among people with a sensitivity to beans.
  • Format: Tofu is sold in pillowy blocks packed in water, in five different degrees of softnes from silken to extra firm. Tempeh is sold in flat, rectangular pieces, about eight inches long, with a chewy consistency like meat.
  • Color: Tofu is white, smooth and moist. Tempeh is brownish, rough (you can see the whole soybeans ) and dry.
  • Consistency: Tofu is soft, smooth and spongy. Tempeh is firm and chewy.
  • Flavor: Tofu has hardly any flavor; it takes on the taste of other ingredients. Tempeh has a slight earthy/nutty, sweet flavor. You can find versions mixed with brown rice, flax or other grains.
  •  
    How Do they Differ From Seitan?

    Seitan is made from wheat gluten. Like tempeh, it is high in protein with a texture similar to meat,

     
    *Soy milk in turn is made from dried, ground, filtered and boiled soybeans.

     

    RECIPE: ASIAN NOODLE BOWL WITH SEARED TEMPEH

    This delicious recipe can be served as a main course or a first course. It makes two main courses or four first courses or wraps.

    The recipe is courtesy of Lightlife, which used its organic soy tempeh.

    Ingredients

    For The Sweet & Sour Sauce

  • 1/2 cup seasoned rice vinegar
  • 1/2 cup water
  • 2 teaspoons sugar
  • 2 teaspoons fresh lime juice
  • 1/2 teaspoon soy sauce
  • 1/8 teaspoon crushed red pepper
  • Optional: 1/4 teaspoon grated fresh ginger (optional)
  •  
    For The Tempeh Noodles

  • 1 package (8 ounces) soy tempeh
  • 6 ounces thin rice noodles (vermicelli style)
  • 1/8 teaspoon toasted sesame oil
  • 2 tablespoons canola oil
  • 1 tablespoon canola oil
  •  

    lightlife-organic-tempeh-230

    Look for tempeh in any natural foods market, including Whole Foods. Photo courtesy Lightlife.

  • 2/3 cup matchstick-cut red bell pepper, cut into 1 1/2 inch strips
  • 1/2 cup matchstick-cut carrot, cut into 1 1/2 inch strips
  • 1/2 cup snow peas, thin diagonally sliced
  • 2 large green onions, diagonally sliced
  • Optional garnish: fresh basil leaves chiffonade, cilantro sprig, 1-1/2 teaspoons toasted sesame seeds
  •  

    Preparation

    1. PREPARE sauce; set aside.

    2. PLACE the noodles in large bowl. Pour boiling water over the noodles to cover. Let stand about 10 minutes or until softened. Rinse with cold water; squeeze to drain well.

    3. CUT the noodles in half or thirds; return noodles to the bowl. Add the sesame oil; toss until evenly coated. Set the noodles aside. Meanwhile…

    4. HEAT 1 tablespoon of oil over medium-high heat in medium-heavy skillet. Add half of the tempeh in a single layer. Cook for 2-3 minutes, or until golden and crisp, turning the pieces over halfway during cooking. Transfer to a medium bowl. Repeat with another tablespoon of the oil and the remaining tempeh. Pour half of the sauce over the tempeh; toss to coat and set the tempeh aside.

    5. ADD the remaining teaspoon of oil to the hot skillet, along with the bell pepper, carrot, green onions and snow peas. Cook and stir about 1 minute or until crisp-tender. Transfer to the bowl with the noodles. Add the tempeh mixture; gently toss until combined.

    6. SERVE: Spoon the noodle mixture into individual bowls and drizzle with the remaining sauce. Garnish with basil, cilantro or sesame seeds.
     
    Variation: Asian Noodle Wraps with Seared Tempeh

    Serve the tempeh in lettuce leaf wraps.

    1. PREPARE the noodle mixture as directed above.

    2. SPOON about 1/2 cup of the noodle mixture onto each of 12 large leaf or iceberg lettuce leaves; fold or roll up. Serve with remaining sauce for dipping. Makes about 12 wraps or 4 servings.

    For more delicious tempeh recipes, head to Lightlife.com.

      

    Comments off

    RECIPE: Crispy Fried Cauliflower (Lashooni Gobi)

    Junoon is one of the most popular Indian restaurants among gourmand New Yorkers. The name, which means passion, interprets Indian cuisine with a modern spin. The space is large and comfortable, unusual for New York City. And the food: Well, it inspires passion.

    While many American home cooks are wary of taking on Indian cuisine without the benefit of a class or an expert friend, here’s one of Junoon’s dishes that’s easy to make. The Indian name is Lahsooni Gobi, but Crispy Fried Cauliflower sounds so much more tempting.

    We love cauliflower in all its forms, plain and fancy. But here, lightly battered and tossed in a tomato garlic sauce, this hearty appetizer or side will make even those who don’t typically crave cauliflower want more.

    No eggs are used in the batter because in India, eggs are not part of a vegetarian diet (this recipe is actually vegan). This recipe is also gluten-free. Chef Vikas Khanna notes, “I use rice flour here, not just for its superior crisping quality but also for people who are gluten sensitive. It’s a warm and homey dish and can easily be adjusted in terms of heat and garlic to suit anyone’s palate.”

     

    crispy-fried-cauliflower-junoon-worleygig-ps-230

    Junoon’s delicious Crispy Fried Cauliflower. Photo courtesy Worleygig.

     

    RECIPE: LAHSOONI GOBI, CRISPY CAULIFLOWER

    Ingredients For 4 Servings

  • 1 medium sized head of cauliflower, cut into small florets
  • Vegetable oil for frying, plus 2 tablespoons to make the sauce
  • 2 teaspoons fine sea salt
  • ½ cup rice flour
  • ½ cup cold water
  • 2 teaspoons minced fresh ginger root
  • 2 cloves garlic, finely chopped, or more to taste
  • ¼ cup tomato purée
  • ¼ cup water
  • ¼ teaspoon cayenne pepper
  • Two pinches salt
  • Two pinches sugar
  • Two pinches ketjiap spice (recipe below)
  • Garnish: 2 sprigs cilantro
  •  

    cauliflower-beauty-goodeggs-230

    Turn an everyday cauliflower into something special. Photo courtesy GoodEggs.com.

     

    Preparation

    1. SPRINKLE 2 teaspoons of sea salt evenly over the cauliflower and let it sit at room temperature for 10 to 15 minutes.

    2. PREHEAT the oil to 350°F: Heat two tablespoons of oil in a heavy-bottomed skillet over medium heat. Add the chopped garlic and ginger, stirring constantly until golden brown, about 2-3 minutes.

    3. ADD the tomato purée, water, cayenne pepper, sugar, salt and ketjiap spice; mix well with a whisk until combined. Cook, stirring frequently, for 5 minutes. Taste for seasoning and adjust if necessary just before serving.

    4. PREPARE the batter by quickly blending the rice flour and water together in a large bowl. Coat the florets in the batter by placing all of the florets in the bowl. Toss gently and then carefully drop the florets into the hot oil. Fry the cauliflower until golden brown, about 5 minutes. Remove with a slotted spoon and drain on paper towels.

    5. BRING the sauce to a simmer over medium heat and then add the cauliflower to the pan. Stir and toss gently to coat the cauliflower with the sauce until well combined. Serve the cauliflower in a bowl garnished with cilantro.

     

    KETJIAP SPICE MIX

    Ketijap is a traditional Indonesian spice mix used for the many different sauces that are loosely called cat-siop and ketjiap (and other spellings*). A pinch or two livens up soups and sauces. You can keep the spice tightly covered in a cool, dark place for up to two months.

  • 1 tablespoon allspice berries
  • 1 tablespoon mace flakes†
  • 1 tablespoon whole black peppercorns, preferably tellicherry
  • 1 tablespoon cumin seeds
  • ½ teaspoon whole cloves
  • 1 tablespoon cinnamon powder
  •  
    Preparation

    1. LIGHTLY TOAST the whole spices in a small heavy bottomed skillet over medium heat for about one minute.

    2. COOL, then grind to a fine powder with the cinnamon in a spice grinder.
     
    *Yes, this is the origin of our word catsup/ketchup, although our familiar tomato ketchup was a New World invention. Here’s the history of ketchup.

    †It can be difficult to find mace flakes, also called mace blades, in consumer markets. Use ground mace instead.

      

    Comments off



    © Copyright 2005-2017 Lifestyle Direct, Inc. All rights reserved. All images are copyrighted to their respective owners.