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Life-Changing Garlic-Infused Oil {Low FODMAP}

· 11 Comments

If you miss the taste of garlic in your meals, garlic-infused oil is an ideal replacement to evoke its garlic aroma without making your stomach growl.

Three small glass jars of garlic-infused oil, surrounded by decorative garlic bulbs, one of which contains garlic cloves cut in half and the others have only the oil
Garlic-infused oil is a great way to get garlic-like flavors in your dishes.

Why Garlic-Infused Oil is so Life-Changing

When I learned that I had to ban garlic from my diet—specifically, during my elimination phase—I have to admit, I was devastated, depressed by this dizzying news. This is because, for many, it's a major digestive disruptor, a main trigger of IBS.

But condemning it is so… cruel! No garlic in my food? I must we send it to the dungeon? Oh! Garlic breath, you, who we're trying so quickly to erase, come back to me quickly now.

If one despises the cloves of this head covered with a beautiful parchment tunic, it's because it contains fructans. These are sugars that are difficult to digest or absorb in your intestines. So, during this phase, you can't cook it in whatever form: crushed/mashed or powdered (yeah, good try).

But I have good news, dear friend, shaken by FODMAPs!

The incriminated fructans are not soluble in oil! So what? This means all that garlic flavor can be infused into the oil without any adverse effects! (Do you see my big smile coming out of your screen?)

You can recall without having to worry this flavor which raises and elevates all the others!

And you'll be delighted.

My garlic-infused oil is an absolute dream come true.

Although subtle, the garlic flavor is tasty, and a tangy sensation arises deep in your palate, secretive, stealthy, teasing, yet inviting.

This oil will change your life!

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What do We Put in it?

Concocting your garlic-infused oil is very easy! Also, you only need two ingredients.

Overhead view of oil container and heads of garlic scattered decoratively
Garlic-infused oil only requires two ingredients!

Main ingredients 

Extra-virgin olive oil – provides both a light herbaceous flavor. You can replace it with sunflower oil, canola (rapeseed), rice bran, or else for a more neutral taste.

Garlic – choose fresh garlic.

Jump to Recipe

How to Make it Yourself?

There are two ways to make your garlic-infused oil:

1 / Hot-infused garlic oil:

This first method consists of macerating the ingredient of your choice in heated oil (at 60° C or until it's just hot to the touch) for a few minutes. You let it steep for about an hour or two, you filter it, and then you bottle it.

This method is particularly suitable for garlic already cooked or tempered in oil.

2 / Cold-infused garlic oil:

This method is more suitable for fresh ingredients, such as raw garlic.

Okay, now I have to answer this crucial question...

Is Homemade Infused-Oil Safe?

The hot-infusion method is no problem.

But I must warn you against the second method, the cold one—because this is the one you'll concoct.

Since any food drenched in oil is deprived of oxygen, this creates an environment conducive to food contamination with a nasty bacteria, botulinum toxin. So this causes botulism.

What the heck is it? It's a severe poisoning, often fatal, causing muscle paralysis, impaired vision, and breathing.

If this makes you climb up the curtains, however severe the consequence, know that the risk of this misfortune remains low.

It's therefore essential to keep your oil for three days—or one week tops (I'd aim for five days)—in the refrigerator and longer in the freezer to avoid any risk of poisoning.

In other words, DO NOT LEAVE YOUR OIL AT ROOM TEMPERATURE FOR A FEW DAYS.

Unless it's been acidified, something that manufacturers often do, but that's hardly ever done at home.

Here are precautions to prepare your oils:

  • Sterilize your jars;
  • Wash your garlic cloves well, and even better, soak them in water and vinegar to clean them;
  • Dry your ingredients thoroughly; they should not contain any moisture. Do this several hours before using them to make sure they don't have a drop of water left.

The method that I'm sharing with you today is made for short-term storage (a few days at most in the refrigerator).

So you can:

1. Prepare small quantities to avoid throwing them away (good quality oil is not cheap)

2. Prepare a more significant amount and divide the oil in a small ice cube tray or resealable plastic mini-bags, if available.

Jump to Recipe

How to Make it Step By Step

Collage of three photos showing step by step the manufacturing process of garlic
Garlic-infused oil is done in just three steps

1 / Crush the garlic or cut in big pieces.

2 / Heat the oil in a small saucepan over low heat until it's just hot to the touch, then remove from the heat. 

3 / Add the garlic to the hot (but not boiling) oil, away from the heat, and let stand for about 2 hours.

4 / Strain the oil in a sterilized jar, taking care to remove all the pieces of garlic.

Jump to Recipe

The Keys to Success: My Top Tips

Choose quality ingredients

First, make sure you're using the olive oil you'd like to eat with a spoon. From there, it's hard to go wrong.

Look for a production date, usually November, on the label when buying a bottle to make sure you buy a recent press. Usually, it will go rancid about 12 to 14 months after being pressed. Always choose one from the Mediterranean basin produced 100% from olives from the country indicated.

Beware of those whose labels simply state (usually in small print): "Bottled in ...". This implies that the oil is pressed from olives whose provenance cannot be traced or guaranteed.

Second, make sure you use a good-looking bulb of fresh garlic—there shouldn't be any green shoots rising upwards. And each pod should be smooth, firm, and not spongy in the slightest. Older garlic is likely to leave an unpleasant bitterness as an aftertaste.

Think about how you'll use the oil

You can use any type of oil you like. Here, the oil acts as a carrier.

If you plan to make Italian-inspired dishes, like pesto or other typical dishes, use olive oil as a base. If you don't want to perceive the flavor of the olive, choose a more subtle, neutral oil.

For example, use sunflower, grape seed, safflower, canola (rapeseed), rice bran, or another oil.

Modulate the intensity of the garlic

For a more subtle garlic flavor, leave the cloves whole; for a more powerful garlic flavor, cut them in half or crush them coarsely with the back of a knife or in a mortar, for instance. 

Jump to Recipe

Other creative variations

You can add other ingredients to make it more fancy.

1 / Hot-infused olive oil:

Decorate it with dry herbs, such as thyme and rosemary, or tasty and dried vegetables.

2 / Cold-infused olive oil:

Add other fresh ingredients such as rosemary, cilantro, lemon zest (previously dried), etc.

Jump to Recipe

How to serve it

Your garlic-infused oil can act as a carrier or seasoning.

It's qualified as a carrier when you heat it to cook food and as a seasoning to adjust the flavor or enrich the texture of a dish just before serving.

The amount of garlic in the recipe below is for moderate flavor; neither too weak nor too bold. For recipes where the taste is prominent, such as in basil pesto, I recommend that you double the quantity.

Jump to Recipe

Answers to your Burning Questions

What exactly is "garlic-infused" oil?

It's an oil in which garlic has been macerated for some time to give it a garlic aroma. Sometimes oil is said to be infused with a garlic flavor, and it shows minced garlic. But for people who must follow a low-FODMAP diet, there must be no solids.

Is it really low in FODMAP?

You would be amazed to know that it is. How is it possible?

FODMAPs are only soluble in water and not in oil.

In fact, if you put garlic cloves in your water-based concoctions, the fructans will escape from the garlic to seep into the ingredients of your dishes and inextricably intertwine with them, increasing the FODMAP content.

BUT if you fry the garlic in oil or infuse the oil with garlic, you'll get all the garlic flavor without any of the FODMAPs, which will get trapped in the garlic. Because, as I said earlier, fructans cannot escape in the oil fat (1). 

This means that the garlic-infused oil contains all of that delicious garlic flavor while low in FODMAP (4).

Can garlic-infused oil be frozen? 

You can do it safely. Take advantage of this fact and make larger batches. In theory, the oil can be frozen indefinitely, but the flavors can degrade. I suggest you freeze it for about a month, taste it and see if the flavor is to your liking. If so, try pushing a little more, like three months or more.

Freezing does not affect the FODMAP aspect, and the recipe remains entirely under all of Monash University's recommendations.

As I know that you're dying of impatience to give flavor to your meals, I have devoted a more detailed FAQ section in another article so that I let you hasten to the recipe.

Jump to Recipe

Make this Meal Now

Three small glass jars of garlic-infused oil, surrounded by decorative garlic bulbs, one of which contains garlic cloves cut in half and the others have only the oil

Imposing an ordinary, reasonable, no-frills diet can be the source of constant regret.

But to impose one without garlic is the source of constant pain.

When you have to adopt a low-FODMAP diet, the fructans in it can cause quite a stir in your bowels.

But don't despair! Garlic-infused oil is low in FODMAPs, and it's a delicious way to regain that penetrating flavor while on your special diet. 

And you can make it yourself.

Plus, garlic-infused oil is so delicious it should be a low-FODMAP staple in your pantry.

So, embrace the above recipe and eat with confidence. 

And have a life full of flavor!

The Recipe

Three small glass jars of garlic-infused oil, surrounded by decorative garlic bulbs, one of which contains garlic cloves cut in half and the others have only the oil
Print Recipe
4.88 from 8 votes

Garlic-Infused Oil

This garlic-infused oil has become the standard for adding a garlic note to my dishes. Feel free to intensify its flavor or not. Whatever you do, it's important to use good-quality oil. Use it as a cooking or seasoning oil and enjoy your meals, especially if you're following a low-FODMAP diet.
Prep Time5 mins
Cook Time10 mins
Resting Time2 hrs
Course: Staple
Cuisine: Mediterranean
Diet: Vegan
Servings: 2 cups
Calories: 1909kcal

Ingredients

  • 2 cups extra-virgin olive oil
  • 8 cloves fresh garlic, peeled, whole, or halved

Instructions

  • Prepare a glass bottle, container, or jar with a tight-fitting lid. Rinse with boiling water and dry thoroughly; put aside.
  • Pour the oil into a small saucepan and heat over low heat until just hot to the touch, then remove from the heat. It's important not to overheat the oil, as its flavor and integrity will degrade.
  • Add the garlic to the oil, away from the heat, and let stand for about 2 hours.
  • Using a fine-mesh strainer, strain into the clean jar, making sure to remove any pieces of garlic.
  • Seal jars and store in the refrigerator, use within three days or freeze up to three months for safety.

Notes

  • Olive oil: Look for a production date, usually November, on the label when buying a bottle to make sure you're buying a recent pressing. Always choose one from the Mediterranean basin produced 100% from olives from the country indicated. Beware of those whose labels simply indicate (usually in small print) "Bottled in ...". This implies that the oil is pressed from olives whose provenance cannot be traced or guaranteed.
  • Garlic: Make sure you use a good-looking bulb of fresh garlic—there shouldn't be any green shoots rising upwards. And each pod should be smooth, firm, and not spongy in the slightest. Older garlic is likely to leave an unpleasant bitterness as an aftertaste.
  • For a more subtle garlic flavor, leave the cloves whole; for a more potent garlic flavor, cut them in half.
VARIANT
For a fancy oil, garnish it with herbs or peppers.
CONSERVATION
Seal jars and store in the refrigerator, use within three days or freeze up to 3 months for safety.  It can be frozen in ice cube trays or resealable mini bags, and once frozen, transfer the cubes to a large airtight container or a heavy zippered bag. It's perfect for single servings. Or, find jars that allow you to easily pour in the oil once thawed and use it within 3 days, during which you would store it in the fridge.

Nutrition

Calories: 1909kcal | Fat: 216g | Saturated Fat: 30g | Sodium: 4mg | Potassium: 2mg | Calcium: 2mg | Iron: 1mg
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Low-FODMAP Savory Buckwheat with Cherry Tomatoes, Eggplant and Lemon Cream

· 17 Comments

This savory buckwheat contains the right ingredients to improve your digestion. It's possible to follow a plant-based low-FODMAP diet and be delighted with it without regret. Cherry tomatoes, roasted eggplants, and a preserved lemon cream give something very satisfying.

The secret to spicing up this dish is the green parts of green onions and asafoetida to replace the regular onion and garlic, respectively. That's what makes it so delicious!

Kasha with cherry tomatoes, roasted eggplant, cream cheese style cream, mint on a plate
Enjoy peeled and roasted buckwheat seeds in a savory dish like this one.
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Why this Dish is So Perfect for a Low-FODMAP Diet

I don't know about you, but following a low-FODMAP diet—when it's plant-based, on top of that—seems as hard as keeping track of your expenses. It's excruciating when a girl fond of tasty dishes has to omit garlic and onion to restore herself to bland concoctions, and therefore, in dreary monotony.

Worst of all, since my best sources of plant protein, legumes, are unfortunately forbidden, I'm forced to turn to grain products. And not just any: they must be gluten-free. At this point, anyone of weak character would've dug their own grave.

True, but in my case, darkness can wait. I'm inclined to believe that my reclaiming spirit cannot be overcome by these blessed constraints.

The other day, when I dislodged my Yottam Ottolenghi Simple cookbook from on top of my fridge, a bulgur recipe presented itself to me. That evening, I was feeling a little frisky. And instead of taking out the usual quinoa Mason jar to substitute the grain that would harm my fragile gut, I thought of roasted buckwheat grains (kasha), bought a few days earlier.

It's a sad day, I realize, when a person comes to associate the words "feeling frisky" with eating boiled pseudo-cereal grains, but I'm not ashamed to admit it. Anyway, the experience was remarkable.

This is especially true with a sort of cream cheese, tinged with preserved lemon and mint, spread on the top.

The cooked buckwheat is soft and slightly sweet, thanks to the cherry tomatoes, and has a great nutty flavor. Then there are the tender, caramelized eggplants. Those three elements alone go well together, but seriously, with the cream cheese stuff on top, surprisingly, this dish deserves lots of superlatives.

This grain is similar to rice, but when chewing, it has more a complex nutty flavor, it's more filling, and, to think of it, this dish erases all traces of my digestive affliction.

Jump to Recipe

Answers to Your Burning Questions

What's kasha?

If you haven't heard of it before, you might have known it as hulled and roasted buckwheat. It's wrongly called kasha to designate this grain, slightly reminiscent of steel-cut oats. Buckwheat grains, once roasted, release a pleasant smoky flavor.
In Russia, it's cooked with milk to look a bit like porridge. In this case, this traditional porridge is called kacha (written with a "c" and not an "s").

Kasha is one of the pseudo-cereals, highly prized for their lack of gluten, such as quinoa, amaranth, millet, and so on.

Wrongly called "buckwheat," kasha does not belong to the grass family like quinoa. In this case, it is not a cereal. It's part of the same family as rhubarb and sorrel: the Polygonaceae. Thus, since it is gluten-free, it becomes particularly digestible.

It's chewy and slightly sweet and has a nutty flavor. It can be used in both sweet and savory recipes. For example, it can be used as a base for rice or hot cereal; it can be incorporated into salads, soups, risotto imitations, and about a million other things.

Is it good for your health?

The benefits of buckwheat are multiple. Packed with antioxidants, an incredible source of vegetable proteins, endowed with essential amino acids, buckwheat (or kasha) is no less rich in fiber and vitamins. Like oats, it also helps to regulate bad cholesterol levels in the blood.

It's also a good source of magnesium. This mineral relaxes blood vessels and improves blood circulation and nutrient delivery while lowering blood pressure, which is the perfect combination for a healthy cardiovascular system.

Where can I buy it?

Roasted buckwheat is sold by various brands and is mostly found in all healthy grocery stores. It's sometimes available in bulk, but as a rule, it's relatively easy to find. To buy kasha and not common buckwheat, be sure to see the words "toasted buckwheat groats."
In Russian, European or Asian markets, it usually comes pre-roasted and is golden brown in color. Roasting is quite simple.

Note: Organic buckwheat has a different texture than what Russians are used to. Therefore, this recipe might not work well with it.

Can I make my own homemade kasha?

Yes, it is child's play, even. To prepare it at home, you need hulled buckwheat seeds called "plain" (be careful to check the words "hulled").

Take plain buckwheat and make homemade roasted buckwheat in no time.
1 / In a pan over medium heat and without fat, toast the small seeds.
2 / Stir constantly until the seeds reach a beautiful golden brown color.
3 / Leave to cool and reserve your kasha in an airtight box.

  • Plain buckhweat (kasha) in a small fine sieve
    Plain buckwheat is lighter
  • Roasted buckwheat in a fine mesh sieve
    Roasted buckwheat is darker
Jump to Recipe

What Do We Put in this Savory Roasted Buckwheat?

For a savory kasha, you just need to add vegetables and good seasonings.

Main ingredients

Eggplants – these are generally in high season in late summer, August, and September. At this time of the year, look for gleaming ones with dense, evenly firm, sweet flesh with a few seeds. Keep them in a cool place to keep them.

Cherry tomatoes – these will add some color and umami.

Tomato paste – concentrated umami!

Roasted buckwheat – also called kasha, its taste is very close to the taste of roasted nuts. This is also what we appreciate about it when tasting it.

Plant-based cream – the original recipe called for yogurt, and I thought about coconut yogurt at first, but I wasn't sure it would do. Instead, I found a cream cheese-style creme, to which I added a little water to make it creamier.

Preserved lemon – these are mini-lemons dipped in brine.

Seasonings

The green part of green onions – I couldn't help but think of another way to substitute for regular onions. And may God be praised; the green part does not cause any damage in the low-FODMAP diet. Green onions (aka scallions) have an onion-y but mild flavor that is not as intense as regular onions (the white parts contain the most intense flavor).

Ground allspice – this pepper evokes the taste of cinnamon. You can find it in grains and grind it when it's time to cook with it. This releases those volatile oils and makes the spice more fragrant.

Mint – it will serve as a garnish and refresh your palate.

Salt and pepper – the salt is kosher, and the pepper is freshly ground.

Optional ingredients

Asafoetida comes in a resin form. Just use a tiny piece as it's very potent!

Asafoetida – also called hing, it's the resin of a type of giant fennel native to Central Asia. Its peculiar smell—unpleasant for many, no, I'm sorry: it smells mean like wet and moldy socks!—has earned it the name of "devil's droppings." However, it is an essential spice in Indian (Ayurvedic) cuisine, used in dishes based on lentils or vegetables.

When cooked or browned in oil, its flavor is reminiscent of roasted garlic, and its intense scent diminishes. It promotes the digestion of legumes and limits the "side effects"! It is rarely sold pure. I bought some from a specialty spice store, mixed with gum arabic only, therefore containing no flour.

Jump to Recipe

How to Make Savory Kasha Step by Step

Once cooked, kasha is delicious and can be accompanied with sautéd vegetables.

Once cooked, kasha is delicious to accompany sautéed vegetables.

1 / Roast the eggplants.

2 / Sauté the green parts of the green onions with the allspice and the crushed cherry tomatoes.

3 / Add the tomato paste, water, salt and bring to a boil.

4 / Add the kasha, stir well and cook.

5 / Make the preserved lemon cream.

6 / Serve the kasha with cherry tomatoes topped with plant-based cream, eggplant, and mint.

Jump to Recipe

The Keys to Success: My Top Tips

For the best texture, go straight to the source

Do your best to buy buckwheat in an Eastern European market. The texture of buckwheat from these sources is denser and prevents it from overcooking by avoiding mushy results.

Still, it's not bad at all and tastes delicious anyway. Another benefit is that it will be easier for toddlers to bite and chew it.

Cook the kasha to perfection

A single watchword, do not drown your grains in too much water.

Put one volume of these roasted seeds for two volumes of water. Be careful, roasted buckwheat cooks easily, but you still have to watch it for fear of turning it into a porridge. As soon as the fire starts to simmer, lower the heat. This is how it will turn out perfect.

For the adventurer in you! Don't be heavy-handed with asafoetida

This resin has a powerful, rather foul odor, and so is its flavor. Fortunately, it becomes pleasant when used in small quantities. And when I say that, I mean to take only a small pinch, namely 1/16 teaspoon, and grind it into powder it with a pestle mortar.

Jump to Recipe

Other Creative Variations

Replace kasha with other pseudo-grains. This list included quinoa, millet, and amaranth, but my go-to choice is the former.

If you don't have gluten sensitivity, replace it with bulgur. To do this, after bringing the water to a boil, add the bulgur, stir it so that it is well covered with the reddish liquid, and remove it from the heat. After that, set aside for 20 minutes, while it absorbs all the liquid.

Jump to Recipe

How to Serve this Dish

I eat it as a main course, but it makes a nice side dish. You can skip the addition of eggplant and preserved lemon, but honestly, you'd be missing out. By the way, roasted buckwheat alone with the cherry tomatoes may be dry in the mouth.

It's also delicious with a little cooked kale or mixed Swiss chard. Just boil the green vegetables in well-salted water for about 5-7 minutes, until they are tender but not mushy; then drain them, squeeze out all the water, roughly chop them and add it to the buckwheat mixture.

Jump to Recipe

Make this Meal Now

Following a plant-based low-FODMAP diet can be very restrictive, especially if you're looking for tasty dishes.

But if you have a few tricks up your sleeve, it's possible to get by. Pseudo-grains are appealing to this diet, so why not think outside the box with a less well-known grain than quinoa, like hulled and roasted buckwheat?

It's perfect for warming your heart and energizing you in those winter moments. You can prepare it as many times as you like. Especially since it is much less expensive than quinoa.

You will rejoice at the first bite, the next day, and again and again.

Inspired by Yottam Ottolenghi

The Recipe

Kasha with cherry tomatoes, roasted eggplant, cream cheese style cream, mint on a plate
Print Recipe
5 from 17 votes

Low-FODMAP Savory Buckwheat with Cherry Tomatoes, Eggplant and Lemon Cream

You can make only the buckwheat with the tomatoes if you wish (i.e. without the eggplant and the preserved lemon cream) and as a side dish. But when you add these two elements, it makes a delightful dish. You can prepare the different parts one day before, either a Sunday or a weekday evening when you have more time to officiate in front of the stoves. Just keep them separate in the fridge, reheat, and assemble before serving. When you're on a low-FODMAP diet, you don't always want to worry about what to cook.
Prep Time10 mins
Cook Time35 mins
Course: Main, Side
Cuisine: Indian, Mediterranean, Russian
Servings: 4
Calories: 25kcal

Ingredients

  • 2 small eggplants, cut into 3 cm/1 ¼-inch pieces (6 cups/500 g)
  • 7 tablespoons plus 1 teaspoon olive oil
  • Salt and pepper
  • 3 cups green part of green onions, minced (Note)
  • 1 pinch asafoetida powder (about 1/16 teaspoon) (optional)
  • 1 teaspoon ground allspice
  • 14 oz cherry tomatoes (400 g)
  • 1 tablespoon tomato paste
  • Or 2 ½ 3 cups of water
  • 1 ½ cup roasted buckwheat (kasha)
  • ⅔ cup vegetable-based cream or cream cheese-like cream
  • 1 small preserved lemon, seed removed, skin and flesh finely chopped (about 2 tablespoons)
  • ½ cup mint leaves, minced (10 g)

Instructions

  • Preheat the oven to 425 °F.
  • Place the eggplant in a large bowl with 4 tablespoons of oil, ½ teaspoon of salt, and a good grind of pepper. Mix well and spread on a baking sheet lined with parchment paper. Roast, 35 to 40 minutes, stirring halfway through, until the eggplant is caramelized and softened. Remove from the oven and set aside.
  • Add the remaining 3 tablespoons plus a teaspoon oil to a large sauté pan with a lid and place on medium-high heat. When hot, add the green parts of green onions and the optional asafoetida and fry for 1 minute, stirring a few times. Add allspice and fry for a minute. Add the cherry tomatoes, crushing them with a potato crusher to burst them (be careful: they might squirt everywhere). Stir in the tomato paste, water, and 1 teaspoon salt. Bring to a boil, reduce the heat to medium-low and add the buckwheat. Stir until completely covered and cook for 18 to 20 minutes.
  • In a medium-sized bowl, mix the plant-based cream (add to 2 or 3 tablespoons of water if the cream is very thick and mix well until homogeneous) with the preserved lemon, half the mint, and ⅛ teaspoon of salt.
  • Divide the buckwheat among four dishes. Serve with the cream and eggplant on top and sprinkle with the remaining mint.

Notes

  • Green onions: make sure you only take the green parts.
  • Asafœtida (hing): This resin has a powerful, rather foul odor. Its flavor is just as good, but fortunately pleasant when used in small quantities. And when I say that, I mean just take a tiny pinch which is 1/16 tablespoon, and grind into powder with a pestle mortar.
  • Kasha:
    · Do your best to buy buckwheat in an Eastern European market. The texture of buckwheat from these sources is denser and prevents it from overcooking by avoiding pasty results.
    · Do not drown your grains in too much water. One volume of its roasted seeds for two volumes of water.
VARIANT
You can replace the kasha with the same amount of quinoa.
CONSERVATION
Placed in an airtight container, this savory kasha will keep for five days in the refrigerator. Categories: main meal, side dish, FODMAP, high protein, gluten-free

Nutrition

Calories: 25kcal | Carbohydrates: 6g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 44mg | Potassium: 271mg | Fiber: 1g | Sugar: 3g | Vitamin A: 554IU | Vitamin C: 24mg | Calcium: 22mg | Iron: 1mg
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If you try this recipe, I want to know! Leave me a comment below or share it on Instagram. Tag @biting.into.life with the hashtag #bitingintolife

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The Ultimate Guide to the Low-FODMAP Diet

· Leave a Comment 

Disclaimer: all the information provided below is taken from the Monash University website. Please seek professional help if you're looking to follow the following diet.

I'm not ashamed to say this: food has been vigorously upsetting my stomach for some time now. I know; it's not the ideal situation since my hobbies are based on my passion for cooking and good food.

It was really bothersome. Three bites of my prepared dishes were enough to make my stomach expand as hastily as an airbag escaping from a car steering wheel.

Fortunately, only the bloating was present. Flatulence, alternating constipation, diarrhea, or even extra-digestive symptoms like fatigue or difficulty concentrating, are sometimes part of the gang. The source of this unpleasantness? Small intestine bacterial overgrowth (SIBO).

My digestive problems have haunted me since the beginning of my long diet journey in 2006, and I wanted to put an end to it. Last fall, I sought the help of a functional medicine practitioner. I was ordered to have a breathing test to analyze my intestinal gases.

After this, I learned that an excess of hydrogen and methane was nonchalantly pumping air into my gut. Fascinating.

This is how I was prescribed this special but quite effective diet to calm all this intestinal turbulence: the low-FODMAP diet.

And the start of a new food era had just begun.

→ Subscribe and Download Now: Free FODMAP Food List and so Much More!

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CHAPTER 1 - INTRODUCTION

What are FODMAPs?

FODMAPs are a group of sugars that are not fully digested or absorbed in our intestines. When they reach the small intestine, they move slowly, attracting water. And when they pass through the large intestine, they are fermented by intestinal bacteria, thus producing intestinal gas.

The extra gas and water cause the intestinal wall to stretch and expand. As people with irritable bowel syndrome (IBS) have a very sensitive bowel, this causes exaggerated sensations of pain and discomfort.

Info: What is irritable bowel syndrome (IBS)?

It is characterized by recurring chronic symptoms, including lower abdominal pain and discomfort, bloating, gas, distension, and altered bowel habits (ranging from diarrhea to constipation) but without abnormal pathology. One in seven adults suffers from IBS.

What is the low-FODMAP diet?

It is an emerging therapeutic eating plan that may help manage gastrointestinal disorders like irritable bowel syndrome. Preliminary research also suggests that this dietary approach could benefit people with inflammatory bowel disease (e.g., Crohn's disease) and small intestine bacteria overgrowth (SIBO).

This diet relieves the SIBO symptoms but does not eliminate them. It is best to do this diet short-term only since it is very low in fiber.

Who invented it?

Sue Shepherd created a highly successful form of the fructose malabsorption diet in 1999 in her private diet practice. After this, she became a research team member who developed the low-FODMAP diet. Her doctoral research and other studies in which she participated have proven that foods high in FODMAP can trigger irritable bowel syndrome symptoms (IBS).

Therefore, limiting these foods is an effective treatment for people with symptoms of IBS.

The low-FODMAP diet has been published in international medical journals. It is now accepted and recommended as one of the most effective dietary therapies for IBS.

What does the acronym FODMAP stand for?

This is what this acronym refers to:

F for fermentable

O for oligosaccharides

D for disaccharides

M for monosaccharides

A for "and" 

P for polyols

These are complex names for a collection of molecules found in food, which may be poorly absorbed in the small intestine of the digestive tract by some people. When this happens, these molecules then continue their journey up the digestive tract to the large intestine. This is where they act as a food source for the bacteria that usually live there. The bacteria then digest/ferment these FODMAPs and can cause irritable bowel syndrome symptoms (IBS).

These symptoms include bloating and abdominal distension, excess wind (gas), abdominal pain, nausea, changes in bowel habits (diarrhea, constipation, or a combination of the two).

Here's a brief description of the modalities of FODMAPs:

Source: https://www.monashfodmap.com/about-fodmap-and-ibs/

CHAPTER 2 - ADOPTING THE DIET 

How do you know if you need to follow this diet?

This diet is for you if a doctor has diagnosed your gastrointestinal symptoms with IBS or if a healthcare professional recommends it. Otherwise, you should not follow this diet.

Many conditions have symptoms similar to IBS, such as celiac disease, inflammatory bowel disease, endometriosis, and bowel cancer.

We're all too familiar with that time you see a strange pimple in a weird place of your body. You start to check the Internet, and all of a sudden, you're diagnosing yourself with skin cancer or whatnot.

All that to say: don't try to self-diagnose yourself with IBS.

Instead, see a doctor who will assess your symptoms, perform the necessary tests to rule out other conditions, and give you a precise diagnosis of IBS before starting this diet.

Is this diet effective?

A low-FODMAP diet has been shown to:

  • Reduce pain and discomfort
  • Reduce bloating and distension
  • Improve bowel habits (diarrhea or reduce constipation)
  • Improve the quality of life.

These benefits are typically seen within two to six weeks of a low-FODMAP diet.

Of course, the diet does not cure the symptoms of IBS. It just helps people cope better with their digestive disorders.

A diet low in FODMAP also does not improve symptoms in ALL people with IBS.

In fact, one in four people with IBS finds that their symptoms do not improve with diet. In these people, other dietary therapies may be needed in addition to or as a replacement for a low FODMAP diet. Other therapies for IBS relief to consider include stress reduction, bowel-directed hypnotherapy, over-the-counter medications such as laxatives, fiber supplementation, or prescription medications.

Talk to your healthcare professional to learn more about other therapies to try.

What does this diet consist of?

The low-FODMAP diet has two phases. It is recommended to consult an experienced dietitian specializing in teaching this special diet for these two phases. Why? FODMAP intolerances are different from other conditions that have a single cause and have a simple solution. They affect people differently and therefore require an individualized approach.

Generally, both phases are described below, but be aware that there is no one-size-fits-all approach.

The low-FODMAP diet is most effective and nutritionally adequate when a dietitian adapts it to your needs. You mustn't rely on reading information on the Internet (even mine), books, and other literature to diagnose yourself and follow the diet on your own. I strongly recommend that you first see a doctor who can diagnose you with a digestive disorder like IBS.

After studying your symptoms, a registered dietitian trained by Shepherd Works' teachings can recommend this diet and make sure it is suitable for YOU.

What follows is just a sharing of what I'm going through. Now that this is clear, let's move on to the following paragraphs.

Phase 1

The first phase of the low-FODMAP diet usually involves strictly restricting all foods high in FODMAP for four to six weeks. The dietitian identified these foods and offered options to ensure the diet is nutritionally adequate. I need to keep a food diary and note the reaction to symptoms during this time. Later, a review appointment will follow with her to provide me with advice on the second phase.

Phase 2

The second phase is where the restricted foods in the first phase are gradually reintroduced, and the diet is relaxed to suit me. This is where the type and amount of FODMAPs I can tolerate is spotted to establish a long-term diet. It is essential to determine the level of FODMAP that can be well-tolerated. In doing so, the prebiotic effects of FODMAPs can be enjoyed, and the diet is not too restricted.

The dietitian will advise the reintroduction process to minimize symptoms and ensure maximum variety in the diet. The end result should be a long-term diet that contains less problematic FODMAPs for me than what was initially consumed, but which is not as FODMAP restricted as the first phase of the diet.

Is this diet good for weight loss?

Just because you see the inclusion of the word "diet," it doesn't mean you should understand it literally as a weight loss diet. Basically, "diet" means "lifestyle in terms of food, hygiene. "

So, a low-FODMAP diet approach is not intended as a weight loss plan.

Additionally, this is a low-FODMAP diet, not a no-FODMAP diet. Long-term elimination of these foods is neither desirable nor recommended. Again, I highly recommend that you consult an experienced professional who has followed Shepherd Works' teachings to guide you through all aspects of this diet.

CHAPTER 3 - A DEEPER LOOK AT FODMAPs

Where are FODMAPs found in food?

They are found in various foods, including fruits and vegetables, grains and grains, nuts, legumes, lentils, dairy products, and manufactured foods. This makes following this diet a bit tricky, as you can't just guess which foods will be high or low in FODMAPs.

Having a basic understanding of foods containing FODMAPs makes it easier to follow this diet. It helps you avoid unwanted symptoms of IBS.

Although many people rely on the FODMAP food lists found on the Internet to treat IBS, they are often inaccurate.

The list of foods below is taken from laboratory studies conducted by the Monash University team, published in the scientific literature. All information is publicly available through FODMAP Diet Monash University's app.

Their app uses a simple traffic light system to rate foods as low, moderate, or high in FODMAP.

When you click on each food, you will also see which FODMAPs are present. For example, the main FODMAPs found in pears are fructose and sorbitol, while those found in cashews are fructans and GOS; in cow's milk, it's lactose.

Free FODMAP Foods List

Fill out this form to access my FODMAP food list, plus all my other my nutritional charts and my plant-based diet course.

What to eat on a low-FODMAP diet? 

The information below will help you understand which food groups typically contain which FODMAPs. However, for the most complete information on the FODMAP content of foods, consult the Monash FODMAP app.

Meat, poultry, and fish

Protein foods such as meat, poultry, and fish are naturally FODMAP free. However, processed and marinated meats may contain FODMAPs due to the addition of high FODMAP ingredients such as garlic and onion.

Low-FODMAP choices include plain cooked meats, poultry, seafood, eggs. In contrast, high-FODMAP options include marinated meats, processed meats (e.g., sausage/salami), and meats served with gravy/sauces. This may include high-FODMAP ingredients.

Dairy products and their substitutes

The main FODMAP found in dairy products is lactose. Dairy products high in lactose include soft cheeses, milk, and yogurt. Many dairy products are naturally low in lactose, for example, butter and cheese. For this reason, dairy products are not radically excluded from a diet low in FODMAP.

Many plant-based milk alternatives are also low in FODMAPs, for example, soy milk (made from soy protein), almond milk, and rice milk. However, milk substitutes do not naturally contain calcium, so choose varieties fortified with calcium (containing> 120 mg of calcium per 100 ml).

Fruits

The main FODMAPs found in fruits are sorbitol and excess fructose. Fruits particularly high in excess fructose include apples, pears, mangoes, cherries, figs, nashi pears, watermelon, and dried fruits.

Fruits particularly high in sorbitol include apples, blackberries, nashi pears, peaches, and plums. Many fruits contain both fructose and sorbitol, for example, apples, pears, and cherries.

Vegetables

The main FODMAPs found in vegetables are fructans and mannitol. Vegetables particularly high in fructans include artichoke, garlic, leek, onion, and scallion. The ones that are particularly high in mannitol include mushrooms, cauliflower, and snow peas.

Grains and cereals

The main FODMAPs found in cereals and cereal foods are fructans and, to a lesser extent, GOS.

Grains and foods that are particularly high in fructans include wholemeal bread, rye bread, muesli containing wheat, wheat pasta, and crusty rye bread.

Legumes

The main FODMAP present in legumes is GOS. The ones particularly high in GOS include kidney beans, split peas, falafel, and dry beans.

Nuts and Seeds

Most of the seeds are low in FODMAP. The main FODMAPs found in nuts are GOS and fructans. Nuts high in FODMAP include cashews and pistachios, while nuts with low FODMAP content include macadamias, peanuts, and pine nuts.

Sugars and Sweeteners

The main FODMAPs found in sugary foods and drinks are fructose and sugar polyols (e.g., sorbitol, xylitol, erythritol). It's a good idea to read food labels to identify sugars high in FODMAP, especially on artificially sweetened drinks and sweets.

Sugars high in FODMAPs include honey, high-fructose corn syrup, and sugar-free candies. Low-FODMAP options include dark chocolate, table sugar, maple syrup, and rice malt syrup.

Condiments and sauces

Some dips, condiments, sauces, and marinades contain garlic and onion. Ask for them separately or alongside if you are unsure of their FODMAP content.

High-FODMAP options include garlic/onion marinades and sauces, vegetarian minced meat. Low-FODMAP options include barbecue sauce, mayonnaise, soy sauce, chutney, cranberry juice.

The Complete FODMAP Food List

This sample food list highlights some key examples of foods high and low in FODMAP. It is essential to consult a dietitian before starting such a diet (I know, I sound like a broken record).

For the world's most comprehensive FODMAP food information database, check out Monash University's FODMAP diet app.

→ Subscribe and download your free printable FODMAP food chart here and so much more!

The low-FODMAP diet in short

Simply put, FODMAPs are a collection of short-chain carbohydrates (sugars) that are not absorbed properly in the gut. These can trigger symptoms in people with irritable bowel syndrome (IBS).

These components are found naturally in many foods and food additives. Each person has their own "tolerance threshold": the higher the FODMAP load, the more likely the presence of symptoms.

The elimination of FODMAPs makes it possible to limit foods that are highly fermentable in carbohydrates. The low-FODMAP diet, developed by researchers at Monash University, limits foods shown to worsen the gut.

It is best to follow the Monash University diet under the supervision of a qualified dietitian or healthcare professional with experience in this specialized area. The diet begins with a high restriction period of two to six weeks, then moves on to a more relaxed diet where certain foods are gradually reintroduced.

Successfully Eat a Low-FODMAP Diet Fuss-Free

At first glance, a diet low in FODMAP can seem restricting. And I won't lie to you that you'll have to relearn how to cook.

But that doesn't mean you're doomed to eat bland food. Eating low in FODMAP can be pleasant. Yes, it's possible!

Thanks to the information provided in this article, you are now armed with knowledge. You know what to do, to the very least, to relieve your symptoms. You know who to contact. And you have access to a good list of foods that are high, medium, and low in FODMAPs to help you eat the right foods. (The database in Monash University's FODMAP diet app is still the most comprehensive, up-to-date, and most reliable.)

All that's left for you to do is take action.

Are you ready to put an end to all this intestinal fuss? Ready to adopt a new diet for a while and get relief from these very bothersome symptoms? Ready to cook and enjoy your first and numerous low-FODMAP dishes?

To support you in your efforts, I'll share my best recipes to show you that, even with dietary restrictions, the foodie in you has no reason to shut down.

So let's make this journey together.

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{Light and Fluffy} Savory Vegan Muffins

· 8 Comments

These vegan savory muffins won't make it to the table! Quick and easy, they're made with leek and mushrooms, and they have crisp, golden tops and light, moist interiors.

Keep a reserve for snacks, place them in lunch boxes or serve them in a basket with dinner!

A batch of savory muffins in a metal plate resting on a wooden chest and torn muffin on a narrow cutting board.
Gluten-Free Savory Muffins
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The Best Savory Muffins

Oh, how glad I was that this recipe presented itself to me on a lazy Saturday night. For almost a year, I've kept a package of chickpea flour. And its content has been disappearing as quickly as a sloth crossing a road.

Rest assured, the expiration date hadn't yet passed. Fortunately, I had just the right amount, to the nearest gram, to make savory muffins. The stars were aligned. What's more, the idea of ​​cooking for hours didn't vibrate in me.

But when I realized that 10 minutes of effort was the only thing standing between me and a batch of goodness, my Saturday night laziness quickly turned into a little dance on the floor.

These babies are fantastic. They are :

  • Gluten-free
  • High-protein (10 g)
  • Healthy
  • Fast (set them and forget them)
  • Easy (four main steps)
  • Straightforward (only five main ingredients)
  • Toddler-friendly

Why this last point? Because it's the perfect cover to hide vegetables. Yes, the end justifies the means.

These toasted and spicy muffins have a moist and substantial crumb but not heavy. I tinkered with the original recipe to make it airy and fluffy. And if you eat them while they're hot, you'll find that the top is cracked and reveals some traces of greenery.

And then the flavor comes, that calm, whispering warmth that allows time to hatch, more a sensation than a flavor. If you swallow two or three muffins per meal, you might feel a burning sensation in the back of your throat, not that it's a warning, but it's a preamble to a great bite.

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Answers to your Burning Questions

What are savory muffins?

These are individual mini-cakes. However, they're salty and consist of tasty vegetables. As with sweet muffins, the characteristic manufacturing principle is to prepare the mixture of liquid ingredients and that of dry ingredients separately, then quickly and coarsely stir the two preparations.

Are savory muffins healthy?

Many recipes include eggs, dairy products (butter, cow's milk, lots of cheese), making them relatively high in saturated fat. Plus, they contain refined white flour, which is often devoid of nutrients. To make them healthier, you can replace these two elements with chickpea flour.

What is chickpea flour?

It is a gluten-free flour made from ground chickpeas (garbanzo). It's traditionally used in Indian cuisine as gram flour.
Thanks to its texture, it's often used in vegan cooking to make recipes containing eggs.
Since it's made entirely from chickpeas, this flour provides 21 grams of protein per cup, while all-purpose flour provides 13 grams.
How does it taste? Chickpea flour has a taste reminiscent of chickpeas in flour, but only inconspicuously. It has a slight cornbread flavor, which definitely contributes to these muffins' esculent factor.

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What do You Put in Them?

Savory muffin ingredients (clockwise): In a metal plate, jars of chickpea flour and nutritional yeast with mini bowls of onion powder and garlic powder and a bunch of kale, leek, brown mushrooms, soy drink in a tilted bottle, set of spoons with spices and various ingredients (cayenne pepper, black pepper, salt, baking powder, olive oil, maple syrup).
Ingredients for healthy savory muffins (clockwise): chickpea flour, nutritional yeast, onion powder, garlic powder, a bunch of kale, leek, coffee mushrooms, soy beverage, cayenne pepper, black pepper, salt, baking powder, olive oil, maple syrup.

Main Ingredients

Chickpea flour – very convenient for recipes for cookies, bread, muffins, etc., without eggs and gluten. Its protein and fiber content provides a nice texture to the final product. You can typically find it in the health food section. Otherwise, go to grocery stores for that kind of vocation.

Brown mushrooms – also called crimini mushrooms, I prefer to use them for their concentration of antioxidants.

Kale – this cruciferous is one of the most protein-rich leafy greens. I like to cook with it for its antioxidant and anticancer properties. You can use curly kale, Tuscan cabbage (aka black, dinosaur, palm), or spinach.

Unsweetened soy beverage – to ensure your protein intake. Other plant-based drinks can be used if you are concerned about soy or are allergic to it. In this case, I recommend drinks made with plain oats (which have a fairly neutral taste), cashew, or macadamia (more expensive).

Leek – for the taste, but also to show a few spots of green.

Seasonings

Nutritional yeast – this is an inactive yeast that is grown on a nutrient-rich culture. Some are fortified with vitamin B12, such as that of the Red Star brand. Thanks to its flavor, it recalls the taste of cheese and adds a depth of taste.

Onion powder – I tried this recipe with fresh onions before but found that the flavor did not carry through the crumb. So, I switched to onion powder, and the taste was much more enhanced.

Garlic powder – same.

Cayenne pepper – to warm you up a bit. It's said that combined with black pepper, capsaicin's properties, an antioxidant, are increased tenfold. Capsaicin may have significant potential to promote vascular and metabolic health.

Maple syrup – to soften the dough slightly. Choose good quality ones. Real maple syrup, not that fake Aunt Jemima stuff.

Salt and pepper – I like to use kosher salt for its fine crystals. The pepper is freshly ground.

Miscellaneous Ingredients

Baking powder – this will raise the dough to have a mushroom-like appearance and nice craters on top.

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How to Make Savory Muffins Step by Step

Making savory muffins without cheese, without eggs, without white flour, without dairy products (butter or milk) is child's play.

  • Leek and onions being sautéed on a pan
  • A bowl of dry ingredients combined
  • A measuring cup with the liquids combined
  • The liquid being poured in the dry ingredients
  • A bowl with sautéed vegetables dipped in a in batter
  • Muffin cups with the batter divided in 6 cavites
Making Easy Savory Muffins

1 / Sauté the vegetables (leek, mushroom, kale) and seasonings (cayenne pepper, pepper, salt).

2 / Combine the dry ingredients (flour, nutritional yeast, spices)

3 / Combine the wet ingredients.

4 / Quickly and roughly mix the two preparations.

5 / Add the vegetables. 

6 / Divide the dough into muffin tins and cook.

7 / Unmould and serve immediately or reserve. 

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Other Creative Variations

You have many add-in options. Add in these vegan savory muffins:

  • Corn
  • Zucchini
  • Salted Carrots 
  • Sun-Dried Tomato
  • Spinach
  • Sweet Potato
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How to Serve Them?

If you eat them for lunch or dinner, serve the warm muffins (2 per person) with grilled vegetables, stew, or soup. This will make a whole meal.

These savory muffins were a huge hit with my little one, who used them as a ketchup sponge. But the adult in you will appreciate them as well.

Instead of dividing the dough into muffin cups, you can also shape it into a rectangular cake shape, like a quick bread.

If you eat them as a breakfast or a snack, you can add a handful of berries.

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Make this Meal Now

Unless you're familiar with various recipes using chickpea flour, it's rare to use it in large quantities. Gluten-free savory muffins are the perfect way to take advantage of this opportunity.

Among other things, these gluten-free savory muffins are quick and nutritious, tasty, and healthy. They can disguise vegetables without the reluctant victims—your kids—blatantly noticing them.

So when laziness seizes you, savory muffins will come to your rescue.

Pair them with what's in your fridge, and you'll have a satisfying and relaxing meal in an instant.

Vegan Savory Muffins Recipe

Savory muffins for breakfast, lunch, or dinner

The Recipe

A batch of savory muffins in a metal plate resting on a wooden chest and torn muffin on a narrow cutting board.
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5 from 8 votes

Vegan Savory Muffins

These healthy savory muffins are quick to make. The resulting muffins are tender and golden yellow and somewhat reminiscent of cornbread. They're best when they’re fresh from the oven, or on the day that they’re made, but they'll still be good in your lunch box.
Prep Time10 mins
Cook Time40 mins
Course: Breakfast, Main Course, Snack
Cuisine: American, Canadian
Servings: 9
Calories: 158kcal

Ingredients

  • 1 teaspoon plus 3 tablespoons olive oil
  • 1 leek, minced
  • 2 cups brown mushrooms, sliced
  • 2 cups kale, chopped
  • 1 pinch cayenne pepper
  • 2 ½ cups chickpea flour
  • ½ cup nutritional yeast
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon baking powder
  • 3 tablespoons maple syrup
  • 3 cups unsweetened soy beverage
  • Salt and pepper, to taste

Instructions

  • Preheat the oven to 475 °F (245 ° C).
  • In a non-stick skillet, over medium heat, heat 1 teaspoon of oil and sauté the leek for 3 minutes. Add the mushrooms and continue cooking for 3 minutes or until tender. Add kale and cayenne pepper for 1 to 2 minutes. Add salt and pepper to taste. Drain and let cool.
  • In a large bowl, combine the flour, nutritional yeast, garlic powder, onion powder, baking powder, and a good pinch of salt. In another bowl, combine 3 tablespoons of oil, maple syrup, and soy beverage. Pour the wet ingredients into the dry ingredients and mix until smooth. (You can also combine all the ingredients at once in one bowl.) Add the vegetables and mix well.
  • Oil the muffin cups, distribute the dough, taking ¼ cup of the mixture, and place them in 18 cavities. Bake in the center of the oven for 25 to 30 minutes or until the muffins are golden and a toothpick comes out clean.

Notes

These savory muffins are best taken out of the oven or on the day they are made.
HOW TO SERVE
Serve the muffins warm (2 per person) with grilled vegetables, soup, or soup.
STORAGE
Placed in an airtight container, these savory muffins can be frozen.

Nutrition

Calories: 158kcal | Carbohydrates: 25g | Protein: 9g | Fat: 2g | Saturated Fat: 1g | Sodium: 69mg | Potassium: 352mg | Fiber: 4g | Sugar: 8g | Vitamin A: 18IU | Vitamin C: 1mg | Calcium: 50mg | Iron: 2mg

Fuss-Free Spicy Black Bean Soup

· 14 Comments

This black bean soup has an earthy, spicy, and slightly sweet taste. This meal is perfect when you come home from work and want to cook something hearty but quick.

Overhead view of black bean soup speckled with corn and topped with cubed avocado, cubed tomatoes, and cilantro sauce
Black Bean Soup
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The Best Black Bean Soup

I love sitting in front of a bowl of steaming beans, especially when the climate is, shall we say, gloomy. It really just warms you up from the inside.

When you make them from scratch, the wisdom of cooking a fabulous meal with pre-cooked beans as a solid base comes with time. Because if they're not pre-cooked, you might find yourself one night, after running into your kitchen dangerously hungry, opening your cupboards to see nothing on your sadly empty shelves but jars of dried beans.

But if you get a head start, having beans ready to eat is really great. Plus, it's not so hard to prepare, and it's so economical. Plus, you'll find it's just as fast as canned beans.

This soup is extraordinary. It's really great because it's:

  • High-protein
  • Low in calories
  • Naturally salty, therefore low in salt
  • Diet-conscious

This is exactly what you need to reach your healthy weight goals. In fact, it's very satisfying. You'll love it.

After the vegetables are sautéed, the cumin, chili, and chipotle intertwine happily with the black beans in your kitchen for just under an hour while your butt is waiting on the couch.

Once it has simmered, you top the soup with a textured gremolata-style herb sauce made with cilantro, oil, and lime zest. What a delight!

I was thrilled to bring a spoonful of this thick and variegated soup to my mouth. 

The acidity of the sauce comes first hits the palate. Then comes the softness of the tomatoes and the smoothness of the avocado. And finally, some explosions of sweetness emanating from the carrots, corn kernels, and red bell pepper and amalgamated with the beans' earthy taste. At the very end, all I felt was a pleasant tickle in the back of my throat.

It is a good backup dish to prepare at any time. Your family will think you've been working at simmering it for hours.

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Are Black Beans Good for You?

Black beans contain an impressive total amount of fiber (about 15 g per cup) and protein (close to 15 g per cup). These can help regulate the passage of food through your digestive tract and stabilize the flow of digestion. This is believed to help regulate blood sugar levels and the overall health of the digestive tract.

Also, these legumes have unique qualities: their fiber is a valuable source of resistant starch. This is because it "resists," it doesn't break down, and therefore does not cause an undesirable increase in your blood sugar level. 

Resistant starch is counted as calories on labels and charts, but 90% of resistant starch calories are lost during digestion, acting more like a type of fiber. Let me explain.

Let's say you eat about 41 grams of total carbohydrate. About 15 of those grams are classified as fiber. If you subtract them from the total amount of carbohydrates, you end up with 26 g, which contains lots of starch. 

Usually, this high starch content would increase a food's Glycemic Index value and make it a food of concern concerning blood glucose and insulin impact. 

However, in the case of black beans, these concerns are not raised because a large amount of the starch in black beans "resists" digestion, as I said earlier, and goes straight through, if you will, like water through a sieve. 

Recent studies show that black beans contain unique components that also improve the regulation of blood sugar and insulin levels on the protein side.

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What's the Difference Between Canned Black Beans and Dried Black Beans?

Dried black beans generally need to be soaked, drained, and cooked before being consumed. Canned black beans are pre-cooked, which provides a greater level of convenience. 

A nutritional loss would be negligible when switching from dried and cooked black beans to canned black beans. They are generally sorted, graded, and cleaned, and they go through the drying and cooking process in both cases. 

The manufacturing process

Canning is not very aggressive. Before being cooked inside their sealed can, they are hydrated, blanched for 3-8 minutes in water heated to 180-199°F (82- 93°C). A common type of cooking method for canned black beans would involve about 45 minutes of cooking at approximately 240°F (116°C). After cooking, they are cooled and then placed in their can with brine or another type of liquid.

This liquid may be low or no salt, a better choice for those who want or need to avoid salt. 

Sometimes calcium (for example, in the form of calcium chloride) can be added to canned black beans to maintain their firmness. Other times, sodium bicarbonate can be added to help reduce acidity and improve water absorption when they are cooked. 

The choice of consumption

As a general rule, these added ingredients would not be a problem for most people. But if their presence bothers you, just rinse thoroughly to reduce them considerably. 

It's not difficult to find canned organic black beans that have been cooked without the addition of salt, calcium chloride, or sodium bicarbonate in most areas. It's possible to find them with a sea vegetable such as kombu. 

Both types can be beneficial to health. My concern, however, is the can material. 

Recent nationwide testing shows that many canned foods still contain chemicals, such as BPA, linked to cancer and birth defects.

So, if you're concerned about the environment, cans cause more waste.

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Do Black Beans Cause Farting or Diarrhea?

Normally, canned black beans are better for the stomach, as they are already well prepared and pre-cooked.

However, the dried ones should be pre-soaked in water with a tenderizing substance (such as baking soda) for at least 8 hours to make them easier to digest and reduce flatulence caused by certain types of sugars. Another advantage is that it shortens their cooking time. You can also add strips of kombu, a food algae, which has the unique ability to neutralize the effects responsible for gas.

Afterward, you throw away the water and cook them for your favorite meals.

Well, I'm aware of the debate on the disposal of soaking water. 

Some websites and commentators have argued that it contains too many valuable nutrients to throw away. I agree, but it goes along with other undesirable nutrients (anti-nutrients), such as those associated with flatulence. 

It's up to you, negligible loss of nutrients or more farting, indigestion, diarrhea, etc.?

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What Goes in This soup?

Black Bean Soup Ingredients (clockwise): corn kernels in a small cardboard container, black beans in a small cardboard container, red bell pepper, extra-virgin olive oil in its oil dish, vegetable broth concentrate in a Mason jar, bunch of cilantro in a wire basket, avocado, grains of salt and pepper scattered on the surface, garlic cloves, chili powder, ground cumin, chipotle, kombu, lime, tomato and Red onion
Black Bean Soup Ingredients (clockwise): corn kernels, black beans, red pepper, extra virgin olive oil, vegetable broth concentrate, bunch of cilantro, avocado, salt and pepper, garlic, powder chili, ground cumin, chipotle, kombu, lime, tomato and red onion

Main ingredients

Black beans – it's ridiculously easy to make them at home. In this case, pre-soak them the night before in water with a tenderizing substance (like baking soda). If you're using canned beans, make sure they're organic and salt-free.

Corn kernels – fresh or frozen will do the trick. It brings a color contrast in the brown porridge and a touch of sweetness.

Red bell pepper – another color element to take the monotony out of the meal.

Carrot – and another one.

Cilantro – used in the herb sauce. It goes really well with black beans.

Lime – I used it instead of lemon because it reminded me of the Caribbean's flavors.

Tomato – for garnish and color.

Avocado – ditto.

Seasonings

Red onion – to me, red onions are more flavorful than yellow onions.

Garlic – ditto.

Vegetable broth – gives umami. Not all broths are equal. Choose one that is tasty enough but doesn't leave its mark.

Ground cumin – it's a bitter spice that gives a depth of taste. I like to have whole seeded cumin, then grind it in a small coffee/spice grinder if necessary. This way, I can be sure that there are no additives or other possible dubious substances. Also, the fragrances are more obvious. The finest ones are from India.

Chili powder – this is a mixture of spices used among others in Tex-Mex cooking. The main element that gives its name to the mixture is the chili serrano (chile serrano). Also found in its composition (in ascending order) are paprika, garlic, cumin, oregano, and cloves. It comes in the form of a fine powder with a dark red-brown color. 

Chipotle powder – it's a variety of chili pepper native to Central and South America. It's actually a type of large jalapeno picked very ripe, then smoked and dried. It has a café au lait color. It's a little hotter than the jalapeno but less fiery than the cayenne pepper. The finest ones are from Mexico.

Salt and pepper – for seasoning, of course. It's worth using kosher salt. It dissolves twice as fast as dense salt and gives you an early indication of your preparation's saltiness.

Optional Ingredients

Kombu – widely used in Japanese cuisine, it's a food seaweed usually dried which is rich in minerals.

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How to Make Black Bean Soup Step by Step 

Making black bean soup

1 / Sauté the vegetables (onion, garlic, bell pepper, carrot).

2 / Add the black beans, corn, broth, and spices.

3 / Roughly mix the soup and season. 

4 / Prepare the herb sauce. 

5 / Divide into bowls and put the toppings on.

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The Keys to Success: My Top Tips

These tips are for you if you decide to go the canned bean route. 

Choose the right black beans

I'm going to go on a limb, but in my opinion, it's useful, dear guest, to know how to doctor those. It's one of those important life skills, like knowing how to tie your shoes, make your bed or use a corkscrew. If you have this skill, it's nothing to be ashamed of.

Anyway, I've heard through the grapevine that they're very different from brand to brand. So you have to be fussy and aim right.

Cook them to perfection

Also, be aware that canned beans should only be heated briefly; otherwise, you'll end up with a sad mush.

Bring out the spices' inherent flavors

If you have a small coffee/spice grinder, I suggest you have whole cumin seeds and grind them for usage to release its volatile oils—aromatic compounds that give the spices their fragrance and flavor.

Jump to Recipe

Serve this Recipe With...

If you can, keep a quantity of pre-cooked black beans handy. Put some in the freezer to keep them longer. You'll be able to create the easiest, quickest and tastiest meals ever!

Your soup may thicken over the next few days. What to do with your bean mixture? 

  • Mix them with rice (white or brown), a sliced tomato salad, or anything in the refrigerator.
  • Wrap it all up in a tortilla or burrito with a cream that imitates sour cream.
  • Use it as a base to make black bean burgers.
  • Turn your soup into a taco filling.
  • Accompany them with plantains.

Make this Soup Now

This black bean soup is the perfect comforting meal on a cold winter day.

Make it a backup meal when you don't feel like thinking about what to cook when looking for something filling, healthy and tasty.

All you need are some fine beans that are ready to cook. But they're not pre-cooked, it's not hard to get them ready. Soak them the night before, and then add ingredients that combine well with their earthy taste.

The day you come home from work hungry, you'll cry with gratitude for doing it early.

And your hungry belly and lazy buttocks will thank you too, both of them happily soothed.

Spicy Black Bean Soup Recipe

Black Bean Soup with cilantro sauce, tomato and avocado

The Recipe

Overhead view of black bean soup speckled with corn and topped with cubed avocado, cubed tomatoes, and cilantro sauce
Print Recipe
5 from 7 votes

Spicy Black Bean Soup with Cilantro sauce

This black bean soup burbles together just long enough to warm through, and then it’s ready to go, earthy and spicy and faintly sweet. With a green salad on the side, this soup makes a terrific, supper or an easy lunch. 
Prep Time20 mins
Cook Time1 hr
Resting Time1 d
Total Time1 d 1 hr 20 mins
Course: Soup
Cuisine: Mexican
Calories: 562kcal

Ingredients

  • 1 tablespoon olive oil
  • 1 red onion, chopped
  • 4 cloves garlic, minced (about 1 tablespoon)
  • 1 carrot, cubed (about 1 cup)
  • 1 red bell pepper, cubed
  • 720 g black beans, rinse, and drain (2 dry cups, 4 pre-soaked cups, or 2 cans of 540 ml each)
  • 1 cup frozen corn kernels (160 g or 1 x 199 ml-can, rinsed and drained)
  • 4 cups vegetable broth, plus 1 cup to dilute
  • 1 tablespoon ground cumin
  • 2 teaspoons chili powder
  • ½ teaspoon chipotle powder or to taste
  • 1 tomato, diced
  • 1 avocado, diced
  • Salt and pepper to taste

For the cilantro sauce

  • 1 bunch fresh cilantro, chopped
  • 3 tablespoons olive oil
  • Grated zest and juice of 1 ½ lime

Instructions

  • In a large saucepan over medium heat, heat the oil and sauté the onion and garlic for 3 minutes.
  • Add the red bell pepper and carrot and continue cooking for 5 minutes. Add black beans, corn, broth, cumin, chili, and chipotle. Cover and simmer over low heat for about 50 minutes. Remove the kombu.
  • In a blender, coarsely blend the soup to obtain a thick texture, keeping some beans and vegetable pieces intact. Add salt and pepper to taste. Meanwhile, in a bowl, mix all the ingredients for the coriander sauce.
  • Serve the soup in bowls. Garnish with tomatoes, avocado, and cilantro sauce.

Notes

Choose the right black beans: Canned black beans are very different from brand to brand. So you have to be choosy and aim right.
Cook them to perfection: Also, be aware that canned beans should only be heated briefly; otherwise, you will end up with a sad mush.
Bring out the spices' inherent flavors: If you have a small coffee/spice grinder if needed, I suggest you have whole cumin seeds and grind them when you use them to release its volatile oils, aromatic compounds that give the spices their fragrance and flavor.
USEFUL TIPS
This soup can also be prepared in the slow cooker. Simmer all the ingredients for 6 to 8 hours, until the vegetables are tender.
STORAGE
This soup can be kept for one week in the refrigerator. 
 

Nutrition

Serving: 1g | Calories: 562kcal | Carbohydrates: 9g | Protein: 3g | Fat: 60g | Saturated Fat: 8g | Sodium: 92mg | Potassium: 343mg | Fiber: 3g | Sugar: 1g | Vitamin A: 1374IU | Vitamin C: 1mg | Calcium: 151mg | Iron: 11mg
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Empowered Gluten-Free Banana Bread with Cacao Nibs

· 11 Comments

Moistened with mashed bananas and speckled with cocoa nibs, this banana bread has a dense but soft crumb. Plus, it has the right balance of crunchiness.

It's the perfect snack to satisfy your cravings.

Slice of banana bread lying on a counter and placed in front of the whole preparation and a few slices spread with butter
Banana bread with walnuts and cacao nibs
[feast_advanced_jump_to]

The Healthiest Banana Bread

I'm not a baker, but I have the necessary culinary resources—my countless cookbooks—to understand the mysterious science of baking. I always dreaded making up disasters and destroying any feeling of rejoicing over bites that were supposed to be sweet and divine.

The fear is even stronger when venturing into vegan baking.

Without eggs, without butter, without milk, you have to scratch your head to achieve the desired texture.

My main challenge was to get a soft crumb when bananas should already have done it. Well yes, when we read the reviews of certain recipes on the web, we see that it's the greatest desire of many. Sometimes, it's too dense; sometimes, it's too dry.

I'll admit that my first attempts were not impressive.

My most reckless wish was to concoct super healthy banana bread while optimizing nutrient-density to complicate matters. After a few tweaks and tastings, I'm proud to have made something that is:

  • Egg-free
  • Dairy-free 
  • Sugar-free
  • Gluten-free
  • High-protein

I discovered that the key to achieving the perfect texture, taking into account the required criteria, was not to add oil but applesauce.

And voilà, success! Add a good dose of crunchiness, like nuts and cocoa nibs, and you've got the perfect bite to eat when you're feeling hungry.

Jump to Recipe

Answers to Your Pressing Questions

What exactly is banana bread?

As a classic baked good, banana bread would have emerged in the United States at the heart of the 1930s' economic crisis. As times were hard and so to not lose anything, people recycled overripe blackening bananas that no one decided to eat. 
In Quebecer French, we literally translated banana bread as "Pain aux bananes."
But in Europe, some are led to believe that, in reality, it is a cake aux bananes (gâteau aux bananes), and not bread as the name suggests. However, it seems that Quebecers have it right: this preparation does not contain candied fruit (cake in European French is the short name of "fruitcake") and, what's more, it has a bread shape.
In my humble opinion, calling it gâteau aux bananes (banana cake) would be wrong. Especially since its crumb is lighter and sweeter than banana bread and is normally covered with icing.
Since it does not need time to rise, banana bread is made quickly. In fact, baking soda or baking powder makes the dough rise when baking in the oven. 
Most importantly, given denser flours like all-purpose flour or whole wheat, banana bread has a dense crumb and is less sweet.
And that makes it a perfect healthy breakfast or a snack.

Is banana bread good for you?

It all depends on what you put in it. Many banana breads are high in saturated fat and cholesterol. Also, they're packed with sugar (refined white sugar or even said natural sugar). My preparation is without added sugar. To sweeten the taste, my recipe includes dates.
There are also sources rich in omega-3s and a great dose of plant-based protein to quench your hunger. Finally, my banana bread can boast about being gluten-free, possibly thanks to gluten-free oats, if intolerances are a nuisance.

What's the egg substitute for banana bread?

You have several options for replacing eggs. But to have the desired dense and moist texture, we will mainly use ground flax or chia seeds soaked in water to thicken with applesauce. Coconut oil is also an option, but it would increase fat intake too much.

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What Goes in a Banana Bread

Banana bread Ingredients (clockwise): cocoa nibs and almond butter on small plates, ground flax seeds on a small plate, rolled oat in a glass jar, soy beverage in a small bottle, applesauce in a small glass jar and three bananas placed on a thick book, walnuts in a jar, baking powder and vanilla extract in a set of spoons, psyllium husks on a glass lid, and dates and scattered walnuts
Gluten-free and vegan banana bread ingredients (clockwise): cocoa nibs, almond butter, ground flax seeds, rolled oats, soy beverage, applesauce, bananas, walnuts, baking powder, vanilla extract, psyllium husks, and dates

Main ingredients

Bananas – the riper, the better. In this way, they're loaded with sugar and aroma.

Rolled oats – have gluten-free if you want.

Ground flax seeds – when added to water, they act as a binder, just like eggs do. Their additional benefit: they are rich in omega-3.

Baking powder – take it without alum, if possible. It helps the dough to rise due to the carbon dioxide production.

Walnuts – these will provide crunch and an extra dose of omega-3.

Dried dates – these will act as your sweetener, only better.

Soy beverage – great for boosting your protein intake. You can use any plant-based drink (preferably organic). Note: if you ever try something akin to plant-based buttermilk, it will be even better, because together with the baking powder, it will help the dough to rise more.

Applesauce – it'll act as a binding agent and is a good susbstitute for eggs or oil when you want to reduce fat and calories.

Almond butter – to make banana bread high in protein.

Seasonings

Vanilla extract – to flavor your preparation.

Optional ingredients

Psyllium – used as an egg substitute, it's a soluble plant-derived fiber. It can be found in the form of envelopes (as in this recipe) or finely ground.

Cocoa nibs or semi-sweet chocolate chips – it's rich in magnesium. Plus, it's an antidepressant. You won't have any reason to feel guilty if you take multiple slices.

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How to Make Banana Bread Step by Step

As there are few instruments and technical gestures, it's the ideal baked good for beginners. Combine the dry ingredients with the wet ingredients and pour everything into a classic (28 cm) well-oiled bread/cake pan (rectangular).

Making vegan banana bread

1 / Prepare the flax seeds "egg."

2 / Reduce the rolled oats into flour.

3 / Combine the dry ingredients (psyllium, baking powder, walnuts, and cocoa nibs).

4 / Mix the wet ingredients (dates with the soy drink, then with the bananas, vanilla, and almond butter) .

5 / Combine the dry ingredients with the wet preparation, plus the applesauce and flax seeds.

6 / Pour the preparation into a well-oiled 9 x 5 in. (23 x 13 cm) bread/cake pan.

7 / Bake in the middle of the oven for 1 hour.

Jump to Recipe

The Keys to Success: My Top Tips

Most quickbread recipes are made with ingredients that add moisture, such as banana, applesauce, or even zucchini. Some of them omit the applesauce but trust me, that makes all the difference between a dry and a wet prep.

About bananas: the more black spots on the skin of bananas, the better. Ripe bananas are sweeter. And they are definitely easier to mash.

Oh, and while we're at it, let's talk about frozen bananas. I strongly recommend that you always keep a reserve in the freezer. You just have to peel them, put them in a resealable plastic bag and slip them inside.

And when you want to use a few, just take them out. Put them in a bowl and let them thaw at room temperature for a few hours. It doesn't take long. The only downside is that they look pretty naughty. Think wet, slimy, and slug-like.

Jump to Recipe

Other Creative Variations

Add to the dough:

  •  Nuts: incorporates ⅓ cup chopped hazelnuts, pumpkin or sunflower seeds, pecans, slivered almonds... Roast them in the pan for 10 minutes at low heat to give them more flavor. The options are limitless.
  •  Fresh fruit: add to the dough 1 apple cut into cubes, 125 g berries, like blueberries or raspberries, or 200 g pineapple pieces. Place a banana cut in half lengthwise on the dough before placing it in the oven.

For a hybrid, half bread, half cake version, decorate your concoction as follows:

  • Cover the banana cake with frosting.

o For example, with something like salted caramel. In a food processor, mix ½ cup dates or dried apricots, ¼ to ½ cup macadamia nuts, ½ cup maple syrup with 1 teaspoon maca and a pinch of salt. Spread it on the banana bread.

o Or simply mix 4 tablespoons almond butter, 1 tablespoon maple syrup, and 2 to 3 tablespoons soy beverage.

  • Decorate it. Sprinkle as desired with other nuts (almonds, pistachios, pecans, or dried fruits [coconut flakes] and let stand in the fridge for 1 to 2 hours before tasting.
Jump to Recipe

Serve this Recipe with...

As my preparation is quite consistent, it can be eaten well on its own. But accompany it with fresh fruit with a plant-based drink. Who would say no to enjoying it with a chocolate drink?

Or, spread your slices with jam, peanut butter, or plant-based butter, as some do, especially the Australians.

Jump to Recipe

Make this Banana Bread Now

My vegan sugar-free banana bread is the ultimate snack.

My version is downright healthy compared to banana breads packed with saturated fat, cholesterol, and sugar. It contains excellent doses of omega-3s and proteins to nourish your mind.

Also, there are cocoa nibs, which are unequivocally good for morale.

The variations are limitless. Make simple or super gourmet versions, you will certainly be satisfied.

Gluten-Free Banana Bread Recipe

Slice of banana bread lying on a counter and placed in front of the whole preparation and a few slices spread with butter
Banana bread with cocoa nibs

The Recipe

Slice of banana bread lying on a counter and placed in front of the whole preparation and a few slices spread with butter
Print Recipe
5 from 9 votes

Gluten-Free Banana Bread

This beautiful substance forms in less than an hour, including cooking time. And unlike more conventional quick breads, which are best allowed to cool completely before slicing, this one doesn't suffer when eaten hot. This makes for a perfect afternoon treat or a last-minute dessert. It's a good thing to have in your repertoire when you want to detoxify yourself from sugar.
Prep Time15 mins
Cook Time50 mins
Course: Breakfast, Snack
Cuisine: American
Servings: 10
Calories: 165kcal

Ingredients

  • 1 tablespoon ground flax seeds
  • 3 tablespoons water
  • 2 cups rolled oats
  • 1 tablespoon psyllium husks
  • 1 tablespoon baking powder
  • ⅔ cup coarsely chopped walnuts
  • 1 cup cocoa nibs or semi-sweet chocolate chips
  • ½ cup pitted dried dates, chopped
  • ½ cup soy beverage
  • 3 bananas
  • ¼ cup applesauce
  • 2 teaspoons vanilla extract
  • 6 tablespoons almond butter

Instructions

  • Preheat the oven to 350 ° F (180 ° C).
  • In a small bowl, combine the flax seeds and water. Reserve.
  • In a food processor or coffee grinder, reduce the rolled oats to flour. In a large bowl, combine these with the psyllium, baking powder, and walnuts.
  • In a blender, puree the dates with the soy beverage. Add the bananas, vanilla, and almond butter, then mix until well blended.
  • In a bowl, combine the dry ingredients, the wet preparation, and the applesauce and flax seeds.
  • Pour the preparation into a well-oiled 9 x 5 in. (23 x 13 cm) loaf pan. Bake in the center of the oven for 1 hour, until a toothpick comes out clean. Let cool before unmolding.

Notes

  • Applesauce: don't skimp on this. It makes all the difference between a dry and a wet prep.
  • Bananas: The more black spots on the skin of bananas, the better. Ripe bananas are sweeter. And they are definitely easier to crush. I strongly recommend that you always keep some in the freezer. You just have to peel them, put them in a resealable plastic bag and slip them inside.
And when you want to use a few, just take them out. Put them in a bowl and let them thaw at room temperature for a few hours.
VARIANTS
Add to the dough:
  • Nuts: add ⅓ cup chopped hazelnuts, pumpkin (squash) or sunflower seeds, pecans (pecans), slivered almonds… Roast them in a pan for 10 minutes over low heat to give them more disgust. The options are limitless.
  • Fresh fruit: add to the dough 1 apple cut into cubes, 125 g of berries, such as blueberries (blueberries) or raspberries, or 200 g of pineapple pieces. Place a banana cut in half lengthwise on the dough before placing it in the oven.
For a hybrid, half bread, half cake version, decorate your concoction as follows:
  • Cover the banana cake with frosting.
    • For example, with something like salted caramel. In a food processor, mix ½ cup dates or dried apricots, ¼ to ½ cup macadamia nuts, ½ cup maple syrup with 1 teaspoon of maca and a pinch of salt. Spread it on the banana bread.
    • Or simply mix 4 tablespoons almond butter, 1 tablespoon maple syrup, and 2 to 3 tablespoons soy beverage
  • Decorate it. Sprinkle as desired with other nuts (almonds, pistachios, pecans, or dried fruits (coconut flakes) and let stand in the fridge for 1 to 2 hours before tasting.
CONSERVATION
This banana bread can be frozen.

Nutrition

Serving: 1g | Calories: 165kcal | Carbohydrates: 23g | Protein: 5g | Fat: 7g | Saturated Fat: 1g | Sodium: 130mg | Potassium: 269mg | Fiber: 5g | Sugar: 6g | Vitamin A: 25IU | Vitamin C: 3mg | Calcium: 119mg | Iron: 1mg
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If you try this recipe, I want to know! Leave me a comment below or share it on Instagram. Tag @biting.into.life with the hashtag #bitingintolife

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Naïby Jacques

Hi! There!

I'm on a mission to help you eat nutrient-dense, easy, and mouth-watering plant-based meals so you can feel energized, well-equipped, and confident to eat and cook better.


    Subscribe to my mailing list

    Download all my nutritional charts. You'll get my 9 Plant-Based Food Groups to Boost Your Health, Acidifying and Alkalanizing Foods Chart, Plant Food Pantry Essentials, Plant-Based Protein Chart, and The 10 Best Blood Tests for Veggie Eaters

    Super Simple Cluster Granola

    · 12 Comments

    This easy granola is loose with a bit of cluster. You can dress it up however you like, but this recipe is designed to be unpretentious and let the essential ingredients shine.

    A bowl of granola on a white counter accompanied by a small bottle of soy beverage and a cup of tea
    Simple cluster granola
    [feast_advanced_jump_to]

    A Granola Triple Rich in Omega-3

    I'll be honest with you: I never made granola before. But sometimes, after a hundred days of routinely-made green smoothies, I want something else. And my men aren't always as fond of them as I am.

    A while ago, laziness clouded my mind, and I started buying store-bought granola—but healthy, locally made granola, nonetheless.

    However, making it at home is so advantageous: it's much less cloying (you can measure the amount of sugar) than that in the store-bought one and on the other hand, it's much cheaper! But really cheaper.

    Okay, I'm not kidding when I say this granola is super simple. It's close to being butt naked.

    There's no fluid oil, no quirky spice, no syrupy sweetener.

    It's a humble and shy breakfast, but one that's confident enough to make room for the warm flavors of toasted nuts and oats.

    Its extravagance is absent, but its nutritional richness in omega-3 (walnuts, flax, and hemp) will nourish your brain to "uncloud" your mind and help you start the day well.

    Is Granola Vegan?

    Not straight up. Sometimes it is, sometimes it is not. Basically, granola (sometimes called muesli) is usually made from oatmeal, nuts, and dried fruits held together by a binder.

    This binder is often honey (non-vegan) but can be a vegan sweetener like maple or rice syrup, for instance, or on its darker side, corn syrup (hyper-rich in glucose). Also, if you want to give it a texture with small clusters, it's possible to add egg whites.

    Finally, if it includes chocolate, it could be white chocolate—cocoa butter, or worse, hydrogenated fats—mixed with milk powder or milk chocolate.

    What Goes in this Easy Granola?

    Vegan granola ingredients (clockwise): metallic dish containing pumpkin seeds, unsweetened grated coconut flakes next to lots of small jars of walnuts, hemp, cinnamon powder, rolled oats, cranberries, applesauce, and a set of measuring spoons containing almond butter and vanilla extract
    Vegan granola ingredients (clockwise): pumpkin seeds, unsweetened grated coconut flakes, walnuts, hemp seeds, cinnamon powder, rolled oats, cranberries, raisins, applesauce, almond butter, and vanilla extract

    Main Ingredients

    Oatmeal – I put regular, rolled oats oatmeal. Choose gluten-free if you have an intolerance.

    Walnuts – that's your dose of omega-3. You can certainly add other nuts. You can combine them from the start or at the end to keep them "raw," but you'd miss their toasty taste.

    Pumpkin seeds – the only sophisticated side of granola. It brings a little touch of green color and zinc.

    Hemp seeds – they are real little powerhouses. Although small, they provide protein (much more than nuts would for the equivalent volume) and your second dose of omega-3. Chia seeds are of the same caliber.

    Dried cranberries – okay, this granola has another sophisticated side to pigment it a little red, but more importantly, to give it a tangy touch and sweetness. It's possible to add other dried fruits, of course.

    Raisins – ditto.

    Unsweetened grated coconut – uh… yes! This granola is enhanced with a little exoticism 🤗🙈😝. Your flakes can be small or large (for a crispier texture).

    Ground flax seeds – this will feed you with the same nutritional strength as hemp seeds (so, your third dose of omega-3). Usually, I grind the flax seeds to keep them fresh, but you can buy them pre-ground if you want to save time or don't have a spice grinder or mini blender to reduce them that way. Once wet, the mucilage obtained will serve as a binder and contribute powerfully to the oatmeal agglomeration.

    Almond butter – another glue, in a way, to form small clumps. Peanut butter is also a good choice.

    Applesauce – this contains pectin and will perform the same function as the two ingredients above. On the positive side, this food is light, softening, and healthy.

    Vanilla extract – this granola might be straightforward, but it likes to be minimally flirtatious, all the same. It's good to perfume it.

    Seasonings

    Ground cinnamon – I endowed this unassuming thing with a little spice.

    How to Make Simple Granola Step by Step

    Montage of three photos showing the process of making granola: combining ingredients, mixing, and spreading out on the baking sheet lined with parchment paper
    Making granola

    Normally, granola's basic formula is to combine the dry ingredients (oats, nuts, and/or seeds) with the wet ingredients (oil and/or liquid sweetener).

    Here I mixed everything, given the simplicity of the ingredients.

    1 / Combine all the ingredients.

    2 / Stir them well.

    3 / Spread out on a baking sheet

    4 / Bake in the oven.

    The Keys to Success: My Top Tips

    Depending on your tastes, you can play with the texture to obtain granola, either loose or clumpy. In this case, the steps and cooking method will differ.

    For loose granola...

    Combine the dry ingredients, then the wet ingredients together, and finally the dry and the wet; spread everything out on a baking sheet, bake in the oven, add the dried fruits at the end (because some pieces can be close to combustion).

    For clumpy granola...

    The order of the steps is a little different. Add the dried fruits at the start. Flax mucilage—the translucent, viscous gel resulting from pre-soaking whole or ground flax seeds in water should be stirred well. It will act like egg whites, the ultimate edible glue.

    So the gum is added so that the ingredients stick together.

    The granola is baked at a lower temperature (which helps ensure the dried fruit does not burn), then allowed to cool in the oven to clump and have a nice crispy finish.

    Do not stir the granola—or you do it very lightly—while it's cooking; otherwise, you will break up the clumps.

    No matter what texture you choose, place the baking sheet in the center of the oven.

    Also, I learned this super awesome tip from another food blogger. If you want to make sure that the middle of the granola mixture is golden brown and crisp without the edges burning, spread the mixture on the baking sheet with a big hole in the middle (make it look like a ginormous Cheerioh).

    Other variations

    Mix, spice up, and build your own granola using the ingredients you love and have on hand.

    Prepare a gourmet granola with...

    • Other nuts: almonds, pecans, or macadamia nuts;
    • Other dried fruits: figs, apricots, apples, bananas, mangoes, etc.;
    • Chocolate chips or cocoa nibs;
    • Other exotic spices: nutmeg, cardamom, star anise, ginger, etc.

    Make it nut-free if you are allergic to those.

    Add maple syrup, agave syrup, or molasses to soften it.

    Add canola, nut, coconut, or even olive oil for a more grassy taste.

    Serve this recipe with...

    Normally, we serve granola with dairy products, but not in our case! Here are some alternatives:

    • Almond, oat, or soy milk (politically correctly called a plant-based beverage). Not everyone likes soy beverage (🙋‍♀️), but it's worth selecting it for its high-protein content and added calcium and vitamins, especially vitamin D and B12.
    • Plant-based yogurt. You can make it with cashews, coconuts, soy, whatever rocks your boat.
    • Fresh fruits. Add sliced ​​fruit (apples, bananas, mangoes, etc.) or berries on top of it.

    Make this Cluster Granola Now

    When you're looking for a little crunchy bite, granola will make you happy.

    You can make it in different ways, but nutritionally-focused granola will only focus on the essential ingredients: those that are high in protein and omega-3 along with other thought out, essential nutrients.

    Plus, when it's unsweetened, it's easier to limit your sugar intake.

    Then, decide on your texture, loose or clumpy, mix your ingredients, put everything in the oven, and enjoy your cheerful breakfast accompanied by your dairy-substitute of your choice.

    You will see that simplicity also tastes very good.

    Super Simple Cluster Granola Recipe

    A bowl of granola on a white counter accompanied by a small bottle of soy beverage and a cup of tea
    Simple cluster granola

    The Recipe

    A bowl of granola on a white counter accompanied by a small bottle of soy beverage and a cup of tea
    Print Recipe
    5 from 6 votes

    Cluster granola

    Obviously, you can use whatever nuts you like here — or whatever seeds, if you like.  This simple recipe consists of coarsely chopped walnuts with pumpkin seeds. That's the beauty of this granola. It doesn't have to be fancy to show off. For optimal nutrition, combine your nuts and seeds at the very end to keep them "raw."
    Prep Time10 mins
    Cook Time25 mins
    Course: Breakfast
    Cuisine: Vegan
    Servings: 8
    Calories: 230kcal

    Ingredients

    • 2 cups rolled oat
    • 2 tablespoons almond or peanut butter
    • ½ cup applesauce
    • ½ teaspoon vanilla extract
    • ¼ teaspoon ground cinnamon
    • ¼ cup walnuts, coarsely chopped
    • ¼ cup hemp or chia seeds
    • 2 tablespoons ground flax seeds (flax meal)
    • 2 tablespoons pumpkin seeds
    • ¼ cup dried cranberries
    • ¼ cup raisins
    • 2 tablespoons grated unsweetened coconut

    Instructions

    • Preheat the oven to 350 ° F (180 ° C).
    • In a large bowl, combine the oatmeal, almond butter, applesauce, vanilla, and cinnamon. Incorporate the rest of the ingredients.
    • On a baking sheet lined with parchment paper, spread the mixture evenly and bake in the oven center for 25 minutes, stirring very lightly.
    • Serve ½ cup of granola per person with a dairy substitute of your choice.

    Notes

    • For loose granola: combine the dry ingredients, then combine the wet ingredients, and finally combine dry and wet; spread everything out on a baking sheet, bake in the oven, add the dried fruits at the end (because some pieces can be close to combustion).
    • For cluster granola: add the dried fruit at the beginning. Stir the flax mucilage well, cook the granola at a lower temperature (which helps ensure that the dried fruits do not burn), and then let it cool in the oven off to allow it to have a crispy finish and clump together. Do not stir the granola — or do it very lightly — while it's cooking; otherwise, the clumps will break.
    • Place the baking sheet in the center of the oven for better cooking.
    • To make the middle of the granola mixture golden and crisp without the edges scorching, spread it out on the baking sheet with a hole in the middle.
    • STORAGE: This granola will keep for up to two weeks in an airtight container in the refrigerator. It can also be frozen.

    Nutrition

    Calories: 230kcal | Carbohydrates: 29g | Protein: 7g | Fat: 10g | Sodium: 3mg | Potassium: 252mg | Fiber: 5g | Sugar: 7g | Calcium: 56mg | Iron: 2mg
    beenhere

    If you try this recipe, I want to know! Leave me a comment below or share it on Instagram. Tag @biting.into.life with the hashtag #bitingintolife

    Smiling girl with big afro sitting cross-legged on a sofa

    Hi there!

    I'm on a mission to help you eat nutrient-dense, easy, and mouthwatering plan-based recipe ideas so you can feel stimulated, well-equipped, and confident to eat and cook better.

    Learn more about me →

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    The Best Vegan Half-and-Half

    · Leave a Comment

    Thicker than milk (plant-based) but less rich than cream (also plant-based-based), this half-and-half is exactly what you need to boost your preparations' smoothness.

    They will marry this sweet half without question.

    Homemade vegan half-and-half in three small glass jars and in front of a small mason jar of coconut cream, all on a piece of jute
    Homemade plant-based half-and-half

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    Table of Contents

    The Better Half for Optimal Health

    There are some ingredients that we never see or notice until they're brought to our attention. Sometimes they are completely forgotten.

    This was exactly the case with half-and-half. Since I don't drink coffee, it's not something I'm familiar with.

    When I made my lentils cottage pie last time, the recipe I was inspired by called this ingredient. Obviously, I needed to find a good plant-based replacement right away, half-and-half being dairy-based.

    I stumbled upon a commercial almond-based product, but I was not satisfied with the final taste in my mashed potatoes. There was an almond aftertaste that bothered me. And so, I decided to take matters into my own hands and make a homemade one.

    And that was a good thing. I didn't regret it at all.

    Thanks to the coconut cream and cashew milk, I created a silky liquid that could be drunk well alone. Pure and light on the tongue, its richness is just perfect. The coconut taste is imperceptible, and that of cashews only amplifies our pleasure.

    Hold me back, I have a jar left in the fridge, and I'm afraid its safety is threatened.

    Jump to Recipe

    What's in half-and-half? What's it made of?

    It's so simple! It's made up of half heavy cream, half whole milk. And wham! You have half-and-half! The texture is thicker than milk but less rich than cream. I'm not exactly talking about half crème pâtissière and half Chantilly (whipped cream), or Capitole cream (as the French would call it), but I think we're not far from it.

    The featured cream can't be whipped, but it adds richness without being as heavy as the cream alone. It's a perfect balance.

    And what about the vegan half-and-half? We'll follow the same principle, and we'll look for a similar texture.

    However, it'll consist of half coconut cream and half plant-based milk.

    Jump to Recipe

    Is half-and-half Bad for you?

    Let's assume that creams contain a fair amount of fat. Understanding the preferences for fat in fluid milk can potentially inform your efforts to change your fat consumption habits or optimize consumer products. So let's examine its composition and manufacturing process.

    The composition

    Traditional half-and-half generally contains more fat than any type of cow's milk, with a fat content that usually varies between 10.5 and 18%, depending on its composition.

    If it's made from heavy cream, it will have 36% or more fat; made from light cream, it will have 17 to 30%.

    Despite the name, fat-free half-and-half still contains fat: about 1.4 grams of fat per 100 grams (3.4 ounces). This is made from skimmed milk, thickened with various additives, such as corn syrup.

    The result is a high carbohydrate product containing more sodium than any other milk or half-and-half product. (See this comparison table.)

    Low Fat Half-and-Half is made from milk and cream like most other products. It contains about a half to a third of the fat content compared to standard half-and-half products.

    In contrast, it will vary depending on the nuts used when made from canned coconut cream and vegetable milk. If you hope that it contains less fat, you'll be disappointed to know that its content is around 85%. 

    Nevertheless, the fats will be whole, healthy, and devoid of questionable additives.

    The manufacturing process

    Ultimately, this type of product is usually homogenized (i.e., insanely mixed). For physical stability purposes, it is a process by which fat molecules are pulverized and reduced into droplets, including caseins and some whey proteins at the interface thereof.

    Some believe that homogenization destroys nutrients and proteins and makes the fat—then healthy—rancid, and causes free radicals in the body.

    Others claim that "These nanoglobules of fat reduced to the state of microns pass directly into the lymph and then into the blood without being digested by the intestine which does not recognize them" and that this process, therefore, promotes the development of cholesterol and obesity problems. 

    True or not, homogenization remains controversial.

    Jump to Recipe

    Other Answers to Your Pressing Questions

    Is heavy cream the same as half-and-half?

    No. Heavy cream is a thicker, richer cream that contains at least 36% dairy fat, which is almost double that of half-and-half.
    Half-and-half combined with butter can be a simple substitute for many recipes that call for heavy cream. You can also use it to replace heavy cream without adding butter in some recipes, such as sauces and soups.

    And what about light cream vs. half-and-half?

    There is even less difference between light cream and half-and-half than between heavy cream and half-and-half. In the United States, the Food and Drug Administration requires that products labeled as light cream contain between 18 and 30% dairy fat, which means it contains more fat than half-and-half but is not as rich and creamy as heavy cream.

    Jump to Recipe

    What Goes in Half-and-Half?

    Ingredients for half-and-half (clockwise: coconut cream in a small Mason jar, ceramic jug, cashews in a small glass yogurt jar, set of measuring spoons
    Lactose-free Half-and-half 

    Main ingredients

    • Coconut Cream - Get yourself a product that contains only coconut and water.
    • Cashews - mixed in water, you'll get cashew milk. This can be made separately and then added, or the cashews can be combined with other ingredients with water, and the cashew milk will be made automatically from the mixture.

    Optional ingredients

    • Soy Lecithin - thick and golden, this liquid consists of phospholipids extracted from soybean oil.

    It's used to emulsify or homogenize the fat (in general, we put 1 teaspoon for 1 cup of the volume). As the heading indicates, this ingredient is completely optional. The mashed potatoes will also be creamy without (but a little less).

    Jump to Recipe

    How to Make Vegan Half-and-half Step by Step

    • Overhead view of white milk-like liquid in blender pot
    Making the plant-based half-and-half

    1 / Mix the coconut cream, cashews, and water in the blender.

    2 / Optionally add soy lecithin.

    3 / Use in your recipes.

    The Keys to Success: My Top Tips

    Creates a smooth cream: use a high-speed mixer for an ultra-silky texture. If you don't have this device, pass the liquid through a sieve.

    Jump to Recipe

    Other Variations

    It's possible to create half-and-half with any plant-based milk that contains fat.

    It can be made with coconut cream and:

    • Almond milk
    • Macadamia milk (Ooh! That must be to die for)
    • Brazil nut milk

    These variants consist of the fattest nuts, hence my choices.

    9 Speedy and Delicious Ways to Use Half-and-Half (other than coffee)

    You may have a quantity of half-and-half left, and you may not know what to do with it. Before letting it spoil, here are some meal ideas you can incorporate it into:

    1. Mashed potatoes;
    2. A quiche filling;
    3. Soups, like my broccoli and pea soup;
    4. A white Alfredo-style pasta sauce;
    5. Baked dishes;
    6. A smoothie;
    7. Drinks with chocolate milk or creamy milk;
    8. Cocktails;
    9. Pancakes, like my thin pancakes.
    Jump to Recipe

    Make this Cream Now

    A recipe will call for half-and-half to moderately increase the dish's creaminess without achieving ostentatious richness one day or another.

    You'll then think about finding a good replacement for the conventional half-and-half without dairy products.

    You'll only have two options: buy a store-bought product or make your own cream.

    The first choice implies that you have unwanted elements, while the second choice allows you to control the composition and the manufacturing process. Here, coconut cream and cashew milk will replace the cow's milk of your preparations.

    And you'll have a finish that won't disappoint you.

    So, are you ready to get started?

    Are you ready to raise the bar on your other recipes?

    They're just waiting to mingle with this silky texture until the last drop.

    Homemade vegan half-and-half in three small glass jars and in front of a small mason jar of coconut cream, all on a piece of jute
    Print Recipe
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    Vegan Half-and-Half

    This recipe is my half-and-half replica that you sometimes put in preparations that you want creamy without being too rich. It contains coconut cream and cashew milk and will serve you for many occasions. It is wonderful in mashed potatoes, soup, or happy concoctions.
    Prep Time5 mins
    Course: Staple
    Cuisine: Vegan
    Servings: 1 cup
    Calories: 396kcal

    Ingredients

    • ½ cup coconut cream (Notes)
    • ½ cup water
    • ¼ cup cashew nuts, ideally previously soaked 30 min before (Notes)
    • 1 teaspoon soy lecithin (Optional)

    Instructions

    • Place all ingredients in a high-speed blender and blend until smooth.

    Notes

    Coconut cream: Depending on the brand, the cream may stubbornly stay separate from the milk. In this case, it does not matter. Make the recipe with the aqueous liquid.
    Soaking cashew nuts: this process makes them. It is not an obligatory passage, but ideal.

    Nutrition

    Serving: 1cup | Calories: 396kcal | Carbohydrates: 10g | Protein: 4g | Fat: 43g | Saturated Fat: 37g | Sodium: 11mg | Potassium: 390mg | Fiber: 4g | Sugar: 1g | Vitamin C: 3mg | Calcium: 17mg | Iron: 3mg
    beenhere

    If you try this recipe, I want to know! Leave me a comment below or share it on Instagram. Tag @biting.into.life with the hashtag #bitingintolife

    Smiling girl with big afro sitting cross-legged on a sofa

    Naïby Jacques

    Hi! There!

    I'm on a mission to help you eat nutrient-dense, easy, and mouth-watering plant-based meals so you can feel energized, well-equipped, and confident to eat and cook better.


      Subscribe to my mailing list

      Download all my nutritional charts. You'll get my 9 Plant-Based Food Groups to Boost Your Health, Acidifying and Alkalanizing Foods Chart, Plant Food Pantry Essentials, Plant-Based Protein Chart, and The 10 Best Blood Tests for Veggie Eaters

      Heart-Warming Lentil Cottage Pie

      · 21 Comments

      Whether you call it shepherd's pie or cottage pie, this pie is heart-warming! Intensely flavorful, this creamy potato filling is sure to put a smile on your face.

      While this dish is traditionally made with meat, the lentils will be just as delicious in this recipe. This timeless classic, now veganized, will hit the mark! You'll do it again and again.

      Piece of Cottage Pie style lentil pie in a small plate placed in front of a glass pan of the whole dish
      Lentil Cottage Pie

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      Table of Contents

      The Best Lentil Pie

      Unlike Cottage Pie or Shepherd's Pie, this lentil pie doesn't have a particular name or mysterious history. However, it's profoundly tasty, and it has nothing to envy to his meat counterpart.

      Especially since it's high in protein.

      It's not difficult to make this dish. Of course, there are a few steps to take, but you can prepare it in several stages. In short, you make the lentils mixture, then the mashed potatoes, you assemble everything in a baking dish, and you put it in the oven.

      I find the easiest way to prepare this dish is to get started in advance. So you can cook either the lentil mixture, the mashed potatoes, or the whole thing earlier.

      In the third case, cover the dish and keep it in the fridge until you're ready to cook it. The taste will be just as divine.

      When I tasted it, I was floored. The mashed potatoes, velvety and buttery, enveloped my tongue pleasantly, and when my teeth split the first layer, the smell of lentils streamed to my nostrils. Their meaty texture made me moan with pleasure so much that my eyes slowly grew heavy. 

      Fortunately, I had a bit of strength in my neck. Otherwise, I'd have been found face first in the dish's white cottony cushion.

      What unspeakable and memorable comfort!

      Jump to Recipe

      Answers to Your Pressing Questions

      What is a Cottage Pie or a Shepherd's Pie?

      In short, it's a dish of British origin consisting of a meat pie with a mashed potatoes crust.

      What's the difference between Cottage Pie and Shepherd's Pie?

      First of all, the name Cottage Pie was first used at the end of the 18th century. Around this time, Britain's poorest people—those who lived in country cottages—began to use potatoes as their daily food.
      Basically, a pie made with any kind of meat and mashed potatoes is called Cottage Pie.
      But if it's made with lamb, it's usually called Shepherd's Pie (because a shepherd takes care of the sheep).

      Is Cottage Pie good for you?

      Homemade cottage pie certainly is. And the vegan version will be too, if not more. While most Cottage/Shepherd's Pie recipes contain quite a bit of saturated fat from animal sources (cream, butter, meat), this recipe has very little.
       
      Here, the fats come from whole plant-based sources, such as cashews and coconut. Plus, many recipes add white flour to potatoes, while oat flour substitutes for it, making it gluten-free.

      Finally, it contains lentils, which can help lower cholesterol and are particularly useful in managing blood sugar disorders. Their high fiber content prevents blood sugar from rising quickly after a meal. 
      They also provide good to excellent amounts of seven essential minerals—our B vitamins and protein, all without virtually any fat. The calorie value of all that nutrition? Only 230 calories for a whole cup of cooked lentils. This tiny nutrition giant has you covered.

      Jump to Recipe

      What Goes in this Vegan Cottage Pie?

      Ingredients for Cottage Pie (clockwise): frozen corn, peas, vegetable broth, green lentils, garlic, oil, fresh rosemary and fresh thyme herbs, soy lecithin, tomato paste, vegan Worcestershire sauce, half-and-half cream, carrots, potatoes, red onion, vegan butter, oat flour, salt, and pepper

      Main ingredients

      Potatoes cut into cubes on a cutting board
      Russet potatoes
      • Russet potatoes - These have white flesh and are high in starches. If you can't find any, you can replace them with Yukon or yellow-fleshed potatoes.
      • Lentils - They can be green or brown. As a source of protein, they will replace minced meat. Soak them the night before in salted water if you want to make them more digestible.
      • Carrots - I took the usual orange carrots. But don't hesitate to use other colors for variation.
      • Fresh or frozen corn kernels - You can make this dish without corn, but you would remove the dish's sweetness spikes.
      • Fresh or frozen peas - You can also make a cottage pie without peas. But it's worth keeping them to boost your protein intake.

      Shortcut! You can buy a bag of frozen mixed vegetables to speed up your preparation. However, you won't have the delicious concentrated taste of the sautéed carrots.

      • Oat flour - Normally, flour is used to thicken the sauce that results from the meat preparation. However, in our case, we'll do it to tighten and slightly thicken the softened lentils from the previous cooking. You can get it by just grinding oat flakes in a spice mill. For a gluten-free recipe, select a product without it. If you don't have any, we'll follow the original recipe and use all-purpose flour.
      • Concentrated vegetable broth - This will give a depth of flavor and amplify the umami of the lentils. Choose it in liquid form, powder (put 1 teaspoon of powder in a cup of water), or cubes (put 1 cube in 1 cup of water).
      • Plant-based half-and-half - Usually, this ingredient is made from whole milk and cream in equal proportions, hence its name. To make it vegan, we'll simply mix coconut cream and plant-based milk. 

      Here, I opted for cashew milk for its high-fat content, which increases the mash's creaminess. If you prefer convenience, you can get a store-bought product. However, keep in mind that if it contains almonds, it will carry that taste to the potatoes.

      Optional ingredients

      • Soy Lecithin - In the traditional dish, we put an egg yolk to produce a very creamy consistency. I thought about replacing it with soy lecithin. Thick and golden, this liquid consists of phospholipids extracted from soybean oil. 

      It's used to emulsify or homogenize the fats and recreate the same result as the egg yolk (usually 1 teaspoon per 1 cup of the volume). As the heading indicates, this ingredient is completely optional. The mashed potatoes will also be creamy without (but a little less).

      • Mashed potatoes in saucepan with golden thick liquid squirted on
        Before
      • Close-up view of mashed potatoes looking uber creamy on a potato masher
        After
      Before and after adding the soy lecithin, which is optional by the waySide-by-side pictures of the mashed potato with the soy lecithin squirted into a saucepan and the smooth mashed potato

      Seasonings

      • Red onion - This variety of onions gives more flavor, and its red color indicates its richness in nutrients, hence my favorite onion.
      • Garlic - It will enhance the taste of the lentils.
      • Tomato Paste - This ingredient adds a bit of acidity and another dimension of umami.
      • Vegan Worcestershire Sauce - This condiment brings umami. To my surprise, I found a vegan version at the local grocery store, i.e., without anchovies. This is essentially composed of various acidic sauces with soy sauce, molasses, agave nectar, and a mix of spices.
      • Herbs - Rosemary and thyme are fresh.
      • Salt and pepper - I used kosher salt and freshly ground pepper.
      Jump to Recipe

      How to Make this Lentil Pie Step by Step

      Don't be intimidated by the ingredients. Like I said earlier, you can get started in advance. You can cook the lentil mixture one day, then the mashed potatoes another day. There's also the plant-based cream called half-and-half, which you can also prepare earlier if you want to make it from scratch rather than get the store-bought product.

      Of course, it's possible to cook everything on the same day. You just need to be well organized and prepare for the downtime. When you're ready, assemble everything in a baking dish and put it in the oven.

      Making the Cottage Pie
      Lentil Cottage Pie in a glass baking dish
      Look at that! Scrumptious vegan cottage/shepherd's pie

      1a, b / Boil the lentils and diced potatoes simultaneously.

      2 / Mash the potatoes.

      3 / Incorporate the fats (butter and cream), seasonings, and optional soy lecithin.

      4 / Sauté the onion, carrots, then the garlic.

      5 / Combine the lentils, seasonings, and flour.

      6 / Add the tomato paste, broth, Worcestershire sauce, and fresh herbs.

      7 / Add the corn kernels and peas.

      8a, b / Transfer the fillings to a baking dish.

      9 / Bake in the oven.

      Jump to Recipe

      The Keys to Success: My Top Tips

      Cool the lentil filling before covering it with the potato: it thickens, makes it easier to spread the mash on top, and prevents it from flowing into it.

      Make sure you have very creamy mashed potatoes: a very firm, dry mash is not really pleasant. When the puree is smooth, it's easier to spread and gives a better palatable experience. When you break up the mash, you want it to collapse rather than cut it cleanly like a cake.

      Choose the right baking dish: the size of it will determine the thickness of the fillings. It's recommended to take a baking dish measuring 11 in x 7 in (or 27.94 x 17.78 cm) for this recipe. You can probably exceed these dimensions by 1 in (2 cm), but not more than that. 

      Don't cook your dish too early: I find it best to cook it within 3 days of preparation.

      When you're ready to cook it, take it out of the fridge for about 20 minutes before cooking to let it come to room temperature. Uncover it and bake it.

      Jump to Recipe

      Other variations

      There are several variations of this comforting dish. Prepare :

      • A lentil shepherd's pie, spreading puréed corn on the lentils layer;
      • A lentil Hachis Parmentier (French take), removing the vegetables from the lentils, replacing the tomato paste with fresh tomatoes, and sprinkling grated vegan cheese on top.
      Jump to Recipe

      Serve this Recipe with

      When it comes to choosing sides, try roasted carrots or maybe sautéed garlic spinach. Afterward, enjoy your dish with a good glass of red wine in a warm place.

      Make this Lentil Pie Now

      When you crave classic comfort food that's tasty and meaty, cook a lentil pie reminiscent of cottage pie or shepherd's pie.

      Hearty, this tourte is an excellent recipe to stock up on vegetables.

      The preparation has several steps, but don't be intimidated by it. In reality, you only have four to six to go through: cooking the lentils and the potatoes (simultaneous or separate; that's two steps), their respective mixing (that's two), the assembly (ridiculously simple), and baking (here you can start sipping your glass of wine).

      You'll see, even with lentils, nothing else can dethrone this dish.

      It'll stay at the top of the most comforting dishes there is.

      Lentil Cottage Pie Recipe

      Inspired by Alton Brown of the Food Network

      Piece of lentil cottage pie in a small plate placed in front of a glass pan of the entire dish
      Lentil Cottage Pie
      Piece of Cottage Pie style lentil pie in a small plate placed in front of a glass pan of the whole dish
      Print Recipe
      5 from 13 votes

      Lentil Cottage Pie

      This lentil cottage pie is a rich dish, buttery and creamy on the top and super tasty on the bottom. The mashed potatoes are thus spread on a layer of lentils mixed with vegetables. The flavor of the lentils is deep and complex. Best served while still hot, this vegan cottage pie is also utterly delicious the next day—it's the ultimate cold-weather comfort food.
      Prep Time15 mins
      Cook Time1 hr 15 mins
      Resting Time15 mins
      Course: Main Course
      Cuisine: British
      Servings: 6

      Ingredients

      For the potatoes:

      • 2 pounds Russet potatoes (about 900 g) (Notes)
      • ¼ cup plant-based half-and-half (Notes)
      • 2 ounces vegan unsalted butter (about ¼ cup)
      • ¼ teaspoon salt kosher
      • ¼ teaspoon freshly ground black pepper
      • 1 teaspoon soy lecithin (Optional)

      For the filling

      • 1 ½ cup lentils
      • 2 tablespoons olive oil
      • 1 cup chopped red onion
      • 2 carrots, peeled and diced (Notes)
      • 2 cloves garlic, minced
      • ½ teaspoon freshly ground black pepper
      • 2 tablespoons oat flour or all-purpose flour
      • 2 teaspoons tomato paste
      • 1 cup vegetable broth concentrate (Notes)
      • 1 teaspoon vegan Worcestershire sauce
      • 2 teaspoons chopped fresh rosemary leaves
      • 1 teaspoon chopped fresh thyme leaves
      • ½ cup fresh or frozen corn kernels
      • ½ cup fresh or frozen peas

      Instructions

      • Cook the lentils in a pot of salted boiling water (they should be covered with 1 ¼ inch / 3 cm of water) 20 to 30 min, or until tender. Drain the lentils in a colander and set aside.
      • Meanwhile, peel the potatoes and dice them about ½ inch (7 mm). Place in a medium saucepan and cover with cold water. Put on high heat, cover, and bring to a boil. When boiled, uncover, reduce heat to maintain a boil, and cook until tender and easily crushed with tongs, about 10 to 15 minutes.
      • Place half-and-half and butter in a small saucepan or microwave-safe container and heat until heated through, about 1 min on the stovetop or 35 seconds in the microwave. Drain the potatoes in a colander and return them to the pot. Mash the potatoes, then add the half-and-half, butter, salt, and pepper and continue mashing until smooth. Optionally stir in soy lecithin until well combined.
      • Preheat the oven to 400 ° F (200 ° C).
      • Prepare the filling. Place olive oil in a 12-in (30 cm) sauté pan and set over medium-high heat. Once the oil is sparkling, add the onion and carrots and sauté until they begin to take color, about 3 to 4 minutes. Add the garlic and stir to combine. Add the lentils, a pinch of salt, and black pepper and cook for about 3 minutes. Sprinkle the lentils with flour and toss to coat evenly, continuing to cook for another minute. Add the tomato paste, vegetable broth, Worcestershire, rosemary, thyme, and stir to combine. Bring to a boil, reduce heat to low, cover and simmer slowly 5 to 6 minutes or until the sauce thickens slightly.
      • Add the corn and peas to the lentil mixture and divide evenly in an 11 x 7-inch (27.94 x 17.78 cm) glass baking dish. Top with the mashed potatoes, starting at the edges to create a seal to prevent the mixture from bubbling and smooth with a rubber spatula. Place a sprig of rosemary on top. Place on a half baking sheet lined with parchment paper on the middle rack of the oven and bake for 25 minutes or until the potatoes begin to brown. Let sit on a cooling rack for at least 15 minutes before serving.

      Notes

      • Lentils: if you do decide to soak the lentils in salted water the day before, do not add salt to the boiling water.
      • Soy lecithin: thick golden liquid made up of phospholipids extracted from soybean oil, it is used to emulsify or homogenize the fats and in the same way as an egg yolk made in the original recipe (in general, we put 1 teaspoon for 1 cup of the volume).
      • Vegetables: you could put 4 cups of mixed frozen vegetables, including corn and peas to save time. 
      • Plant-based half-and-half: liquid made from vegetable milk and coconut cream (1: 1). Do it yourself if you can.
      • Vegetable Broth Concentrate: Take it in liquid form, powder (put 1 teaspoon of powder in a cup of water), or in cubes (put 1 cube in 1 cup of water).
      • Cool the lentil filling before covering it with the potato: it thickens, makes it easier to spread the mash on top, and prevents it from flowing into it;
      • Ensure you have very creamy mashed potatoes: a very firm, dry mash is not really pleasant. When the puree is smooth, it is easier to spread and gives a better taste experience. When you break the mash, you want it to collapse to the limit, rather than being able to cut it cleanly like a cake.
      • Choose the right baking dish: the size of it will determine the thickness of the toppings. It's recommended to take a baking dish measuring 11 in x 7 in (or 27.94 x 17.78 cm) for this recipe. You can probably exceed the dimensions by 1 inch (2cm), but no more than that.
      • Don't cook your dish too early: I find it best to cook it within 3 days of preparation. When you're ready to cook it, take it out of the fridge for about 20 minutes before cooking to let it come to room temperature. Uncover it and bake it.
      • Kept in an airtight container, this pie will keep for up to 5 days in the refrigerator and can be frozen.

      beenhere

      If you try this recipe, I want to know! Leave me a comment below or share it on Instagram. Tag @biting.into.life with the hashtag #bitingintolife

      Smiling girl with big afro sitting cross-legged on a sofa

      Naïby Jacques

      Hi! There!

      I'm on a mission to help you eat nutrient-dense, easy, and mouth-watering plant-based meals so you can feel energized, well-equipped, and confident to eat and cook better.


        Subscribe to my mailing list

        Download all my nutritional charts. You'll get my 9 Plant-Based Food Groups to Boost Your Health, Acidifying and Alkalanizing Foods Chart, Plant Food Pantry Essentials, Plant-Based Protein Chart, and The 10 Best Blood Tests for Veggie Eaters

        Bright Broccoli and Pea Soup

        · 4 Comments

        Basic, maybe; tasty, absolutely. Making this broccoli and pea soup is quite quick and easy. You put everything in a saucepan, and you blend it all to get something velvety. This soup is perfect for those evenings when you want to cook instantly and healthily.

        Two bowls of green soup garnished with white cream in a spiral, parsley and lemon zest and placed diagonally
        Broccoli and pea soup
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        The Perfect Instant Meal

        I can always count on green peas whenever I let myself fall into the arms of laziness. And it's funny, it always happens to me during my Sunday evenings. Fortunately, these tiny green protein pearls have the advantage of being cooked in a jiffy and fraternizing with any green vegetable that is on the verge of wilting or looks pitiful in the back of your fridge.

        Therefore, peas can form the basis of a wonderful empty-your-fridge recipe.

        This soup essentially has 4 elements: onions and garlic (alliaceous vegetables), green vegetables, broth, and plant-based cream. The pan smells fantastic, very tasty, and fragrant. You blend the mixture and pour the liquid into the same saucepan. Just before serving, you add lemon zest to this bright green concoction, and voila!

        You get a soup with a sweet and bright taste and a light, rich texture, soothing in some parts and striking in others.

        Jump to Recipe

        Answers to Your Questions

        Is broccoli and pea soup good for you?

        It couldn't be any healthier. This soup is made with a superfood—broccoli, a member of the cruciferous family. This food has been recognized as having anticancer effects.

        That's because these vegetables contain several nutrients and phytochemicals with cancer-preventive properties, including folate, fiber, carotenoids, and chlorophyll. Several studies have previously reported that daily consumption of cruciferous vegetables helps prevent this degenerative disease.

        As for the peas, according to Web MD :

        [They] are a good source of vitamins C and E, zinc, and other antioxidants that boost your immune system. Other nutrients, such as vitamins A and B and coumestrol, help reduce inflammation and the risk of chronic diseases, including diabetes, heart disease, and arthritis.

        Also, they are rich in fiber and protein.

        What's the difference between green peas and split peas?

        In fact, they are one and the same. In other words, you can make split peas with green or yellow peas. Both kinds come from the seeds Pisum Sativum.
         
        The difference between split peas and green peas is the way the peas are processed.
         
        To make a split pea, the green pea is peeled and dried. The skin is removed, and a natural division occurs in the cotyledon. The latter can be further exaggerated manually or mechanically.

        Can you make pea soup with canned peas?

        From a nutritional standpoint, the canning process is designed to preserve as many nutrients as possible. This maneuver takes place a few hours after picking the fruits and vegetables.
         
        The downside is that the heat of this manipulation decreases some of the water-soluble vitamins, like vitamins B and C. And, of course, the cooking that occurs during this process changes the texture of the vegetables. And to add insult to injury, the salt and sugar added in the process deplete canned foods nutritionally.
         
        Anyway, if you can avoid it, do it and use fresh, or even frozen, foods at best. Recent nationwide testing shows that many canned foods still contain chemicals, such as BPA, linked to cancer and birth defects.

        Can you make pea soup without a blender?

        Why the hell would you try to do this without it? But if you have the misfortune of not owning one or have no choice but to dig the grave for your broken appliance, your best bet would be to use a food processor.
         
        And if you don't have a food processor, you could go at it with a fine-mesh sieve or an old-fashioned potato masher. This should mash them well enough for the soup. And if you don't have these kitchen utensils, you have to go back to your ancestor's days: cook the peas longer. They will decompose and soften on their own.

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        Jump to Recipe

        What Goes in this Broccoli and Pea Soup?

        This super simple and quick meal contains just three main ingredients with four basic seasonings.

        Ingredients for the broccoli and pea soup (clockwise): broccoli, peas in a small square container, powdered vegetable broth in a small glass jar, a bunch of parsley, cloves of garlic, half a lemon, lemon zest, onion, olive oil and miso in a set of spoons and cashews in a small mason jar
        Ingredients for the broccoli and pea soup (clockwise): broccoli, peas, powdered vegetable broth, parsley, garlic, lemon zest, onion, olive oil, and miso

        Main ingredients

        Broccoli – the fresher, the better, but don't be afraid to use broccoli that's about to wilt.

        Green peas – frozen peas were used for this recipe.

        Cashew nuts – to provide greater nutritional density, I decided to take natural cashews and make a plant-based cream rather than going with a store-bought product. To obtain a light cream, blend 1 part of these nuts—ideally soaked beforehand 30 minutes earlier to make them more digestible—in 2 parts of water. 

        For example, you put ½ cup of cashew nuts in 2 cups of water. This provides more smoothness, but any plant-based cream will do. If you can't find one like this, replace that ingredient with any plant-based milk. Your soup will be a little thinner, but that's okay.

        Seasonings

        Onion – it enhances the taste.

        Garlic - that too.

        Vegetable broth concentrate – you can choose a vegetable broth in liquid, powder (1-2 tablespoons per cup of water), paste (same), or cube (1 cube or 1 ½ per cup of water).

        Miso – it's a traditional thick paste from Japan. It's made from the fermentation of chickpeas, rice, barley, soybeans, or adzuki beans (darker color). Light (with a milder flavor) or dark (with a stronger flavor) miso is often used to enhance soups and sauces' taste. Buy unpasteurized miso from the store refrigerator and keep it refrigerated.

        Salt and pepper

        Garnish

        Chopped parsley – to provide a slight contrast in texture.

        Lemon zest – this brightens the final preparation.

        Plant-based cream – this is to create color contrast. It can be made from any nuts or tofu. It's optional.

        Jump to Recipe

        How to Make Broccoli and Pea Soup Step by Step

        For this soup, you have the choice to prepare the cashew nut cream from scratch or to take a store-bought product. If you go with the first choice, start by soaking the cashews in water for 30 minutes before starting the main steps. While the soup is simmering, take advantage of this moment to make the cream.

        1 / Soak the cashews in water to make the cream from scratch.

        2 / Prepare the cashew nut cream.

        Photo collage with six photos showing how to make the broccoli and pea soup
        Making the broccoli and pea soup in six to eight steps

        1 / Soften the onion and garlic over medium heat.

        2 / Add the broccoli and broth.

        3 / Incorporate the frozen green peas.

        4 / Mix the concoction in a high-speed blender.

        5 / Put the soup back in the saucepan and pour in the plant-based cream/milk of your choice.

        6 / Season, divided into bowls and garnished with chopped parsley, lemon zest, and cream.

        Jump to Recipe

        The Keys to Success: My Top Tips

        Is your soup too salty?

        Option # 1: dilute it by adding more unseasoned ingredients. This will increase the total volume of the concoction. Starches (rice or potatoes) and fats (olive oil, cashew cream, coconut cream) are particularly useful in these circumstances. Otherwise, more simply, add water or unsalted broth.

        Option # 2: If you think you have more food than you want for the desired meal, divide the soup in half and only dilute the part you think you can eat when diluted. You can refrigerate or freeze the rest until you can dilute it in turn or use it otherwise.

        Option # 3: balance the flavors with a little acidity (lemon juice or vinegar) or fat.

        Is your soup too thin?

        Add more body with broccoli or peas. Their fiber content will muscle your soup.

        Jump to Recipe

        Other Recipes with Peas

        Other inspirations in my sights include:

        • Green pea and spinach soup
        • Pea and coconut milk soup

        You could also make this soup with yellow peas or split peas; in this case, you will have to soak them to soften them before cooking them.

        Jump to Recipe

        Serve this Recipe with...

        Going back to the solutions for over-salting, you could take a quantity of the soup and make a sauce to cover cereals or pseudo-cereals, like rice or quinoa.

        Otherwise, coat them on pasta as I have for my High-Protein Parpadelle-Style Pasta and Zucchini, if ever.

        As a garnish, you could sprinkle your soup with grated vegan Parmesan cheese.

        Jump to Recipe

        Make this Nutrient-Dense Soup Now

        When laziness, a lack of time or ideas take hold of a quiet evening, a pea soup is a perfect standby, especially if the peas are fresh or frozen.

        In 30 minutes, you will have a radiant green cream, nutritious, lively, and rich. So, follow the steps mentioned above and blend away happily.

        Your taste buds will thank you for this light and protein meal.

        Broccoli and Pea Soup Recipe

        Two bowls of green soup garnished with white cream in a spiral, parsley and lemon zest and placed diagonally
        Broccoli and pea soup

        The Recipe

        Print Recipe
        5 from 1 vote

        Broccoli and Pea Soup

        I like this soup with cream on top, but you could also use plain vegan yogurt; it is also terrific. If you are using plant-based soy yogurt, keep in mind that it contains less fat than cashew cream or coconut-based cream. So you will probably need to add a little olive oil. Don't overlook the lemon zest as a finish. It magically invigorates the soup. And put in small doses so as not to completely change the taste of the soup.
        Prep Time5 mins
        Cook Time30 mins
        Course: Soup
        Cuisine: American, Canadian
        Servings: 4

        Ingredients

        • ½ cup cashews, divided (Notes)
        • 1 onion, chopped
        • 2-3 large garlic cloves, chopped (about 2 tbsp)
        • 2 medium-headed broccoli, cut into florets (about 3 cups)
        • 2 cups frozen peas
        • 4 ½ cups vegetable stock concentrate (powder, paste, or cube) (Notes)
        • 2 tablespoons light miso (Optional)
        • Salt and pepper, to taste
        • Chopped parsley, to serve
        • Zest of 1 lemon, to serve
        • Cashew nut cream or vegetable sour cream to serve (Optional)

        Instructions

        • Soak the cashews in water for 30 min.
        • Heat 1 tablespoon of olive oil in a large pot, add the onion and garlic, and cook, 3 to 5 minutes, or until softened. Add the broccoli and broth and bring to a boil. Reduce the heat and simmer for 30 minutes. Add the frozen green peas and cook until softened, about 2 minutes.
        • Let the soup cool slightly. In the meantime, discard the cashew soaking water and rinse them. Place them in a high-speed blender, add a cup of water and blend until smooth and creamy. Reserve ¼ cup for garnish and keep the rest in the pot.
        • Now transfer the container from the pot to the blender and blend until smooth. Return the soup to the pot and add the milk of your choice. Season with salt and pepper. Garnish with chopped parsley, lemon zest, and cream.

        Notes

        About the cashew nuts: if you'd prefer to skip making cashew cream, get a store-bought cashew cream or milk.
        Vegetable stock concentrate options:
        • Powdered form: use 1-2 tablespoons, or to taste
        • Cube form: use 1-2 cubes, or to taste
        About the miso: if you can't find any, add two more tablespoons, or to taste, of vegetable stock powder or cube.
        Is your soup too salty?
        1. Dilute it with starchy foods (rice or potato) or fat (olive oil, cashew cream, coconut cream) or add water or unsalted broth.
        2. Divide it in half and dilute only the portion to be consumed.
        3. Balance the flavors with a little acidity (lemon juice or vinegar) or fat.
        Is your soup too thin? Add more body with broccoli or peas. Their fiber content will muscle your soup.
        beenhere

        If you try this recipe, I want to know! Leave me a comment below or share it on Instagram. Tag @biting.into.life with the hashtag #bitingintolife

        Smiling girl with big afro sitting cross-legged on a sofa

        Naïby Jacques

        Hi! There!

        I'm on a mission to help you eat nutrient-dense, easy, and mouth-watering plant-based meals so you can feel energized, well-equipped, and confident to eat and cook better.


          Subscribe to my mailing list

          Download all my nutritional charts. You'll get my 9 Plant-Based Food Groups to Boost Your Health, Acidifying and Alkalanizing Foods Chart, Plant Food Pantry Essentials, Plant-Based Protein Chart, and The 10 Best Blood Tests for Veggie Eaters

          Melissa Clark's Creamy Corn Pasta {Vegan Version}

          · Leave a Comment

          Gluten-free and high-protein, here's how to concoct a nourishing pasta dish with an ultra-creamy white sauce without being based on dairy products. 

          The secret? A corn-based sauce. Flavors of Parmesan and lemon are added for the finish to make this dish the most comforting! 

          Creamy corn fusilli with green onions and basil in a cast-iron skillet on a wooden board and other decorative items
          Vegan Cream Corn Pasta

          Table of Content

          Why this Creamy Corn Pasta Recipe Works so Well

          The original recipe comes from Melissa Clark. However, I made a few changes to give it more interesting nutritionally and convert it to a vegan version (can we say veganize it?). 

          My gluten-free, high-protein version is perhaps as divine as the original recipe.

          To veganize it, I replaced the Parmesan cheese with a plant-based cheese to preserve, if you will, the same delusional satisfaction. You could omit this ingredient, but you would miss all the umaminess so characteristic of the Parmesan taste. Let's be honest: for many, it's hard to let go of cheese, the addiction being so strong. So, is it so bad not to want to completely destroy the dream of savoring it?

          Honestly, this might be the best pasta I've made in a long, long time. 

          The sauce is like a lemony alfredo. The lemon juice, drizzled at the end, brings out that extra, subtle flavor that complements this dish. The overall effect is creamy but not at all heavy. It's lively where your tongue touches a basil leaf, salty where it touches small pieces of Parmesan. The chili flakes provide a kind of heat that makes your lips tingle as you scratch your bowl.

          Everything is simply divine.

          Jump to Recipe

          What to Put in this Recipe?

          Use the freshest ingredients possible for extraordinary flavor.

          Ingredients for making the creamy corn pasta (in clockwise): pepper, green onions, fresh basil, corn on the cob, chili flakes, vegan parmesan, extra-virgin olive, non-dairy butter, bean pasta (fusilli), lemon

          Main ingredients

          Bean pasta

          The original recipe calls for farfalle or orecchiette. To make it more nutritious, I opted for bean pasta, fusilli made from chickpeas. You can use any other small form of bean pasta available on the market (rotini, penne, rigatoni, shells, etc.). Here in North America, the Explore, Tolerant, and Banza brands offer these products.

          Green Onions

          I find green onions provide a sweet flavor and contrast in color.

          Corn

          Fresh corn cobs were used in their entirety, both the kernels and the ears. While this dish is best made during the corn season's height, it remains quite tasty even when it's out of season supermarket cobs or frozen corn.

          Three peeled corn cobs resting on rustic wooden boards
          Fresh corn cobs

          Tip! When the time comes to shell the corn, hold it upright in a plate with the edges so that you don't end up with kernels all over the place (you'll see what I'm talking about later).

          Unsalted non-dairy butter

          There are several types on the market. Many rely on Earth Balance to mimic the taste and texture of butter. However, other brands compete with this one. I just recently discovered the Miyoko's Creamery brand, and this is what I used. Moreover, unlike the popular brand, this one doesn't use palm oil, responsible for deforestation, destruction of animal habitats, and potentially climate change.

          Grated vegan Parmesan

          I rarely use store-bought products, but I relaxed to achieve the desired effect. Nafsika's Garden products, a Canadian brand, were springing up like mushrooms in grocery store fridges. So, I tried this brand out, and I was frankly delighted.

          Lemon juice

          This is added for the finish, and it invigorates the flavors.

          Seasonings

          Basil

          Fresh basil for garnish. You can also use shredded mint.

          Chili flakes

          It adds a little heat, but you don't have to add some, especially if you're serving this dish to children. This ingredient can easily be replaced with black pepper.

          Salt and pepper

          No explanation needed.

          Jump to Recipe

          How to Make Creamy Corn Pasta Step by Step

          • Right hand holding a corn corb vertically and left hand holding a vegetable knife at the tip of the ear
            1a
          • Right hand holding a corn cob vertically and left hand shelling the corn with a vegetable knife
            1b
          • Overhead view of corn on the cob in a pot full of water
            2
          • Overhead view of corn kernels mixed with chopped green onions in a frying pan
            3
          • Overhead view of puréed corn in a pot of a blender
            4
          • Overhead view of corn kernels sautéing in butter in a skillet
            5
          • Overhead view of corn kernels mixed with puréed corn in a frying pan
            6
          • Overhead view of corn kernels, puréed corn, chopped green onions, and fusilli in a frying pan
            7
          • Close-up shot of a wooden spoon lifting up creamy corn fusilli
            8
          • Creamy corn fusilli with green onions and basil in a cast-iron pan on a wooden board and other decorative items
            9
          Process for making creamy corn pasta

          1a and 1b / Cut off the corn on the cob.

          2 / Cook the pasta in salted corn water for up to 1 minute before being al dente.

          3 / Sauté the white parts of the green onions and almost all the corn kernels in a little cooking water.

          4 / Season and purée everything.

          5 / Cook the reserved corn kernels in non-dairy butter.

          6 / Pour in the corn puree.

          7 / Add the pasta and half of the cooking water reserved for the pasta.

          8 / Incorporate the green part of the green onions, the Parmesan, the herbs, and the spices. 

          9 / Drizzle with fresh lemon juice to taste and garnish with more green onions, herbs, a drizzle of olive oil, and black pepper.

          Jump to Recipe

          The Keys to the Success of this Dish

          Intensify the corn flavor 

          At the suggestion of an internet user, I cooked the pasta in corn broth to intensify the corn flavor. To do this, the ears of corn were cooked in water for about ten or fifteen minutes. 

          Add more crunch to the bite

          The original recipe calls for two ears of corn, from which one should reserve a quarter cup of corn kernels for sprinkling at the end. For more crunch, I added an extra ear and reserved double the kernels from the original recipe. 

          Jump to Recipe

          Make this Dish Now

          This dish is a celebration of lemons, cream, and cheese with pasta. 

          It's heartwarming and incredibly delicious. You will be surprised at the creaminess of the sauce. 

          So, take advantage of the crisp flavors that fresh ingredients can bring to you, follow the demonstrated steps, and indulge in this nutritious pasta and dairy-free white sauce.

          Creamy Corn Pasta Recipe

          Adapted from Melissa Clark of the New York Times

          Creamy corn fusilli with green onions and basil in a cast-iron pan on a wooden board and other decorative items
          Creamy corn pasta
          Close-up shot of a wooden spoon lifting up creamy corn fusilli
          Print Recipe
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          Melissa Clark's Creamy Corn Pasta {Vegan Version}

          The original version of this recipe called for orecchiette or farfalle, but these have been replaced by fusilli-shaped bean pasta to increase nutrient density and eliminate gluten. You can use any other small form of bean pasta available on the market (rotini, penne, rigatoni, shells, etc.). Corn and basil from the farmer's market are great for this creamy dish, but frozen corn will do too. If you're worried about the amount of heat, consider starting with a little less chili than requested or simply omit this ingredient – especially if you're making this dish for kids. They'll love it a lot more without it, and you will whichever it's prepared. I guarantee it.
          Prep Time10 mins
          Cook Time20 mins
          Course: Main Course
          Cuisine: American, Canadian
          Servings: 4

          Ingredients

          • Fine sea salt
          • 1 ½ packages dry bean pasta (about 12 oz/340 g)
          • 1 tablespoon olive oil, more for drizzling
          • 2 garlic cloves, crushed
          • 1 bunch of green onions, trimmed and thinly sliced ​​(keep the whites and greens separated) (about 8)
          • 3 large ears corn, peeled and kernels removed (3 cups of kernels)
          • ½ teaspoon ground black pepper, more for serving
          • 3 tablespoons unsalted non-dairy butter
          • ½ cup grated vegan Parmesan, more to taste
          • ⅓ cup chopped basil or mint, more for garnish
          • ¼ teaspoon chili flakes or to taste
          • Fresh lemon juice, as needed

          Instructions

          • Bring a large pot of well-salted water with the corn on the cob to a boil. Cook pasta for up to 1 minute before being al dente, according to package directions. Drain and reserve ½ cup of pasta water.
          • Meanwhile, heat oil in a large sauté pan over medium heat; add the garlic, green onion whites, and a pinch of salt and cook until tender, 3 minutes. Add ¼ cup of water and all but ¼ cup of corn; simmer until corn is heated through and almost tender, 3 to 5 minutes. Add ¼ teaspoon of salt and ¼ teaspoon of pepper, transfer to a blender and puree until smooth, adding a little more water if necessary to achieve a thick but pourable texture.
          • Heat the same pan over high heat. Add the butter and let it melt. Add ¼ cup of reserved corn kernels and cook until tender, 1 to 2 minutes. (Kernels may burst; put a fine rack on top of the pan if you have one.) Add the corn mash and cook for 30 seconds to heat through and combine the flavors.
          • Reduce the heat to medium. Add the pasta and half of the cooking water reserved for the pasta, stirring to coat. Cook for 1 minute, then add a little more pasta cooking water if the mixture seems too thick. Stir in ¼ cup of the green onion greens, vegan Parmesan, herbs, red pepper flakes, ¼ teaspoon of salt, and ¼ teaspoon of pepper. Sprinkle with fresh lemon juice to taste. Transfer to hot pasta bowls and garnish with more green onions, herbs, a drizzle of olive oil, and black pepper.

          Notes

          • Cooking the pasta in corn broth intensifies the corn flavor. 
          • Make sure to reserve a quarter cup of corn kernels for sprinkling at the end. 
          beenhere

          If you try this recipe, I want to know! Leave me a comment below or share it on Instagram. Tag @biting.into.life with the hashtag #bitingintolife

          Smiling girl with big afro sitting cross-legged on a sofa

          Naïby Jacques

          Hi! There!

          I'm on a mission to help you eat nutrient-dense, easy, and mouth-watering plant-based meals so you can feel energized, well-equipped, and confident to eat and cook better.


            Subscribe to my mailing list

            Download all my nutritional charts. You'll get my 9 Plant-Based Food Groups to Boost Your Health, Acidifying and Alkalanizing Foods Chart, Plant Food Pantry Essentials, Plant-Based Protein Chart, and The 10 Best Blood Tests for Veggie Eaters

            Scrape-the-Bowl Pappa Al Pomodoro

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            Half-soup and half-sauce, pappa al pomodoro is little more than ripe tomatoes, olive oil, and stale bread. Think of this staple Tuscan dish as a warm salad with tomatoes and bread, or maybe a savory, ultra-sexy porridge oozing sensuality. These red fruits aren't shy to show you their best assets. Exhibitionists, they are!

            Pappa al pomodoro with homemade bread
            [feast_advanced_jump_to]

            The Best Veggie Soup at the Cusp of Autumn

            When the last tomatoes of the season fall to the ground ripe, bumpy, and ugly, it's time to turn them into something savory.

            And at the cusp of autumn, pappa al pomodoro is perfect for a windy, gusty night. You won't have to feel bad about staying stuck at home, inhaling its heady aromas.

            If you can't do without bread, I'm sorry for you, you'll find that the best thing since sliced ​​bread is a piece of bread that is soft like a cushion in a bowl of tomato soup.

            I love this dish for its simplicity, as it has around five ingredients. Anyhow, I read somewhere that you shouldn't joke around with Italians and their traditional cuisine. They don't tolerate variations in the preparation of this soup. Variations like adding any non-Tuscan bread, any herbs other than sweet or Genoese basil, cheap olive oil, canned tomatoes, or any cheese.

            Hold up! We have a 100% vegetable dish here! 🙌

            Tuscan people, I understand y'all. It reminds me of my food fundamentalism way back when I was vigorously opposed to cooked food and called the ayatollah of food. I understand this rejection of modernity. I understand this plea of ​​strict compliance with the authentic recipe. This is why I will not tell you that I departed from the tradition by adding in my soup primo, fresh bread, and secondo, sourdough bread rather than Tuscan bread.

            No, you won't know this. Not even that it was scrape-the-bowl amazing.

            Jump to Recipe

            Everything You Need to Know about Pappa al Pomodoro

            What is pappa al pomodoro?

            Pappa al pomodoro is a traditionally made soup with ripe and tasty tomatoes, stale bread (ideally Tuscan and without salt), basil, and lots of extra-virgin olive oil.

            How do you say pappa al pomodoro in English?

            The Italian word pappa translates to porridge or baby food and pomodoro to tomatoes. So pappa al pomodoro literally means "tomato porridge."

            What's the origin of this dish?

            This frugal tomato soup is a dish from so-called "poor" cuisine (cucina povera). Of peasant origin, it is typically Tuscan, from the region of Siena.

            What is the history of this dish?

            It comes from the age when wasting a single piece of bread, even if it was stale, was a kind of blasphemy. In the 12th century, Pisa's rulers disagreed with Florence’s rulers and cut their supply lines from the coast. This made salt banned. The Florentines, unwilling to give in to the pressure, simply started baking their bread without salt. This is how Pana Toscano was born, Tuscan bread that was later added to tomato soup. This dish was widely popularized by the 1911 publication of Il Giornalino di Gian Burrasca and its television version, in which Rita Pavone sang the well-known song Viva la pappa col pomodoro.

            What are the best tomatoes for making pappa al pomodoro?

            The tastiest tomatoes will make this dish a hit. In Florence, the tomatoes used to make the sauce are called Pisanelli or Costoluti, but Roma tomatoes are a great substitution. Other heirloom varieties such as beef heart tomatoes are also very suitable.

            Can we prepare it with fresh bread?

            This soup is just as good made from fresh bread. The advantage is that fresh bread softens much faster, which speeds up the preparation of the soup. In this case, opt for country bread, sourdough if possible.

            Jump to Recipe

            A Six-Ingredient Tuscan Soup

            Overhead view of the ingredients for the pappa al pomodoro (clockwise): tomatoes, garlic, red onions in a metal bowl with to their right a bottle of olive oil, a half of a loaf of bread , a pepper pot and a set of measuring spoons with powdered vegetable broth and salt
            Ingredients for the pappa al pomodoro (clockwise): tomatoes, garlic, red onions, olive oil, loaf of country bread, pepper, powdered vegetable broth, and salt

            Main ingredients

            Tomatoes

            I used heirloom beef heart tomatoes (real heart-shaped, i.e., with a baby belly button-like tip sticking out) bought at the farmers market. To make an authentic pappa al pomodoro, you need a particular variety of tomatoes, called pisanelli or costoluto fiorentino. Made from various heirloom Italian tomatoes, they have a distinct flattened shape and are heavily ribbed. 

            Obviously, it's not always easy to find this variety, even in Italy. In this case, you can use canned San Marzano tomatoes found in specialty grocery stores. They are considered the best of their kind in the world by many chefs. If you want to use fresh ones, Roma tomatoes are a good option. They come from a cross between a San Marzano and two other varieties of tomatoes.

            Warning! I don't know if this practice is common in North America, but there is a whole scandal of fake beef heart tomatoes in France. Nicely ribbed fakes are said to be sold under the name "beef heart-type tomato" and at a price 30% higher than regular tomatoes, on top of that! According to the National Association of Consumers and Users, the major brands are the instigators of misleading labeling to maintain confusion among consumers and take advantage of high prices.

            Bread

            The authentic recipe calls for stale bread, but I used fresh bread (shhh!). Dried bread works great here too. If we want to get closer to the authentic recipe, the latter is, in fact, better than stale bread (don't say that to the die-hard Italian cooks). 

            The difference between the two seems insignificant, but it may be helpful to know that staling and drying are two different processes, though often simultaneous. Staling refers to the recrystallization of starch from bread, while drying describes moisture loss through evaporation. Staling leads to a hard, firm bread, while drying (in the absence of staling) leads to a light, crunchy texture, like that of a fresh crouton.

            Onions

            They're not in the authentic recipe, but in this recipe to add sweetness and compensate for the tomatoes' natural acidity. I almost always use red onions in my recipes because their bright color is a testament to their antioxidant power.

            Garlic

            I used it to enhance the taste.

            Olive oil

            It should be extra-virgin and of good quality. And if we wanted to stick to the authentic recipe, Tuscan. Before serving the soup, pour the last raw drops, and you'll go to the next level!

            Seasonings

            Basil

            The best basil to use for this dish is Genoese or sweet basil; standard basil might taste too minty. Everything about this plant was used: the stem to enhance the taste and the leaves, of course.

            Vegetable broth

            As the tomatoes alone aren't juicy enough to bring you to the end result, you have to add a little more liquid to the pot to completely soften the bread. I used a vegetable broth for my extra liquid, which adds flavor (water + powder broth).

            Salt

            I used very little of it since the vegetable broth was sufficiently salty.

            Jump to Recipe

            How to Make Pappa al Pomodoro Step by Step

            For this dish, the goal is to completely reduce the bread to mush, with no crispness. Adding a liquid to the saucepan, such as vegetable broth, will help you achieve this. On the other hand, if you use already fresh bread rather than stale or dried out, you will be even closer to the finish line.

            • 1
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            Making pappa al pomodoro

            1 / Brown and sweat the onion and garlic.

            2 / Add the tomatoes, the reserved juice, and the basil stems to the onion and garlic mixture and simmer for 15 minutes.

            3 / Add the cut bread and the broth to the tomato mixture and simmer for about 40 minutes.

            4 / Season the soup with salt and pepper.

            Jump to Recipe

            My Top Tips for Having an Ultra Comforting Soup

            Choose top-notch ingredients

            Given its simple and few ingredients, they must be of high quality. Traditional pappa al pomodoro requires ripe tomatoes, unsalted country bread (Tuscan or otherwise), and the best extra-virgin olive oil.

            Don't use sweet, hard greenhouse tomatoes. At the beginning of September, farmers’ markets are full of wonderful fresh heirloom tomatoes. In the winter, I understand that it's difficult to find fresh tomatoes, so canned tomatoes of good quality will do. The addition of oven-roasted cherry tomatoes will perhaps improve the taste.

            Cook your "porridge" in the right pot

            Traditionally, pappa al pomodoro is cooked in a clay pot. In principle, clay cooking is a great choice for slow-simmered meals like soups, stews, legumes, among others. This cooking method is also a good, healthy solution to toxic non-stick cookware. If you don't have one—which I can well imagine—a large saucepan, a cast-iron Dutch-oven (this is what I used), or an enameled or earthenware casserole dish are also suitable options.

            Jump to Recipe

            What to serve the pappa al pomodoro with?

            Whether served hot, warm, or chilled like a Spanish gazpacho, pappa al pomodoro is a versatile dish. It can be served as a main course or as a side dish with a green salad, other dishes of vegetables or vegetable protein, such as a few green beans drizzled with lemon and olive oil. For a contrast of textures, add croutons.

            This soup is also a satisfying meal if you add a little vegetable protein, such as soft tofu (don't worry, your secret is safe with me).

            Jump to Recipe

            Make This Soup Now

            The Italian word pappa may mean porridge or baby food, but this healthy, digestible, and tasty tomato soup can be eaten at any age.

            Thanks to amazing tomatoes, country bread, high-quality olive oil, and fresh basil, the flavor is anything but bland!

            Stick to the traditional recipe for an authentic Italian soup or modernize it a bit for even more comfort.

            And above all, let yourself be seduced by the best that seasonal tomatoes have to offer.

            Pappa al Pomodoro Recipe

            Adapted from Gourmet, February 1999

            The Recipe

            Tomato and bread soup in a bowl on a wooden board
            Print Recipe
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            Scrape-the-Bowl Pappa Al Pomodoro

            This warm, homemade soup makes a delicious main course, served with nothing more than a bright green salad or a few green beans drizzled with lemon and olive oil. But you can pass it off as a side dish. For those like me who don't like the hassle of preparing lunches for work, you'll be happy to find that leftovers—quickly reheated in the microwave or preheated to put in a Thermos—make very happy meals.
            Prep Time15 d
            Cook Time40 d
            Course: Soup
            Cuisine: Italian
            Servings: 4

            Ingredients

            • 1 medium onion
            • 3 cloves garlic
            • 3 tablespoons olive oil
            • 1 kg Italian tomatoes, quartered and quartered or a 28-32-ounce can of organic tomatoes
            • 4 sprigs basil
            • ¼ loaf Italian bread rustic or country bread, stale or fresh, crust removed, and crumb cut into 2-in cubes (about 1 ½ cups)
            • 3 cups vegetable broth or 3 cups of water + 1 tablespoon/1 cube vegetable broth powder

            Instructions

            • Finely chop the onion and mince the garlic. In a large 4-liter saucepan or casserole, heat oil over moderately high heat until heated through, but without smoking and sauté onion and garlic, stirring, until that they are softened. Stir the tomatoes and their juices into the onion mixture and simmer, stirring occasionally, for 10 to 15 minutes. Increase the heat and bring the mixture to a boil.
            • Select the leaves from the basil sprigs, set the leaves aside and add the stems to the tomato mixture. Cook the mixture long enough for the tomato to melt and break down a bit, about 5 to 10 minutes or until the tomato mixture turns the orange-red color characteristic of cooked tomatoes.
            • While the tomato mixture is simmering, discard the crust on bread and cut enough bread into 1 inch (2.5 cm) cubes to measure 2 cups.
            • Back to the tomato mixture, remove and discard the basil stalk. Using kitchen scissors, cut the basil leaves into coarse strips and add them to the casserole dish.
            • Add the bread and broth to the tomato mixture and simmer with a lid, stirring occasionally, until the bread has absorbed the liquid and the soup is thick, about 40 minutes. Season the soup with salt.
            • Remove the casserole dish from the heat and let it sit for about 15 minutes in a warm place, so that the bread can soften and absorb the liquid.
            • When ready to serve the pappa, stir it roughly to break the bread and taste it again. Adjust if necessary by stirring another drizzle of olive oil to enrich the finished dish. Serve hot with freshly ground black pepper.

            Notes

            Choose top-notch ingredients: 
            • Go for very ripe tomatoes, such as heirloom tomatoes such as heart beef or Roma. At worst, take some canned tomatoes, like San Marziano or good quality. Or add oven-roasted cherry tomatoes to regular canned tomatoes. As for the bread, select unsalted country bread (Tuscan or other) and the best extra-virgin olive oil.
            • As for the bread, select unsalted country bread (Tuscan or other) and the best extra virgin olive oil.
            Cook the porridge in the right pot: if possible, simmer the soup in an enameled cast-iron pot or in an earthenware pot for a most comforting dish.
            Counter acidity, if necessary: ​​add a pinch or two of sugar if the mixture is too acidic.
            Whether served hot, warm, or chilled like a Spanish gazpacho, pappa al pomodoro is a versatile dish. It can be served as a main course or as a side dish with a green salad, other dishes of vegetables or vegetable protein, such as a few green beans drizzled with lemon and olive oil. For a contrast of textures, add croutons (as in the photo). 

            Marian Burros' Prune Crumble {Vegan Version}

            · 4 Comments

            This plum crumble contains a whole combination of sensations: fruity and spicy, lumpy on the top, crunchy in some parts, chewy in others, soft where it meets the jam fruit underneath... And the plum filling is solidly puckery.

            Plum Crumble
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            A Vegan Plum Crumble Enhanced by More Nutritious Elements

            Each season brings its share of fruits. Late summer calls for corn, peaches, tomatoes...

            At the moment, we're talking about plums. So what to do with them? A plum dessert, of course! So far, plum crumble has received my full attention. I'm more of a salty food kinda girl, but I was very fond of this delicacy.

            I've now done it three times, and my guests have not been disappointed. The taste of the jammy plums doesn't seem to displease the palate of the rare people who are crazy about sour flavors.

            Honestly, if your dessert isn't all about whole foods, you can't say it's 100% healthy. I won't lie and tell you this one is. It still contains a lot of added sugar.

            On the other hand, I'll tell you that I strove to make it a little more nutritious. This is because it features whole wheat and almond flour instead of white flour and coconut palm sugar instead of white sugar. Plums make up most of the dish anyway, so we're not going to feel too bad about swallowing all that sugar.

            This dessert is made in no time and is an excellent replica of the original recipe by Marian Burros, cookbook author and food columnist for The New York Times, a position she has held since 1983.

            Jump to Recipe

            All about Crumbles

            What's a crumble?

            A crumble is a hearty dish of British origin, a kind of fruit pie made up of a stewed fruit layer in the bottom of a dish. The fruits are topped with a dough layer, a crumbly mixture of fat, flour, and sugar, hence its name. Indeed, it comes from the verb to crumble. The crumble is baked until the topping is crisp.

            What's crumble made of?

            Popular fruits used in crumbles include apple, blackberry, peach, rhubarb, gooseberry, and plum. The filling can also include oatmeal, ground almonds, or other nuts.

            How to store crumbles?

            For storage, let cool to room temperature, lightly place paper towels on top of the topping to absorb condensation. Cover the dish tightly with foil, plastic wrap, or a lid. To reheat, place leftovers in the oven at 350-355 degrees F for 15 minutes. Or, if the microwave doesn't scare you, you can put the single servings in for 30 to 40 seconds at a time until heated through.

            Do crumbles need to be refrigerated?

            It depends on their ingredients. Usually, crumbles containing cow's milk and eggs need to be refrigerated. If they don't include any of them, as in our case, they can be left at room temperature by covering it lightly.

            Can you freeze the crumble topping?

            Put the uncooked crumble in a covered dish and store it in the refrigerator for up to 24 hours before baking or in the freezer for up to three months. If you're cooking it right out of the freezer, bake it at 355°F (180°C) for 50 minutes or until the crumble topping is golden brown.

            Jump to Recipe

            What do We Put in this Vegan Plum Crumble?

            To make a crumble without eggs, you will simply remove them. And to make a crumble without butter, replace it with non-dairy butter, like Earth's Balance (not my favorite choice, see below) or Miyoko's Creamery Cultured Vegan—a Californian product whose flavor, apparently, is mind-blowing. Last week, I frantically searched for distribution points in Canada and found a few… 200 km away from my home 😞. (I'm ordering $ 80 of this stuff in Ottawa to have it delivered to my in-laws there.)

            Oblong plums in a metallic plate surrounded by different types of flours in bowls, butter on a butter dish, and spices in measuring spoons
            Plum crumble ingredients (clockwise): plums, coconut palm sugar, almond flour, whole wheat flour, candied ginger, non-dairy butter, baking powder, Moscovado brown sugar, cinnamon, ginger powder, and salt

            Main ingredients

            Plums

            I chose Italian plums (aka prune plums) over the popular Japanese variety you find in supermarkets. Sometimes also called Empress plums, they are the European-style plums (Prunica domestic). They're small, dense, and egg-shaped with blue or purple skin, freestone pits (they separate easily from the flesh but be careful, some pieces might hide inside the flesh too), and yellow flesh. These are the ones that are dried into prunes. The dense texture of the Italian plum is full of sweet, rich, and complex flavors.

            On the nutritional side, the phenols in plums offer significant antioxidant protection against a particularly dangerous oxygen radical. They help prevent this intruder's damage to our cell membranes, brain cells, and other molecules made up of fat. The plums' ability to increase iron absorption in the body has also been documented in published research, possibly related to this fruit's vitamin C content.

            Oblong plums in a metallic plate in a dark background
            Italian plums

            Flour

            White flour cooks faster and therefore is widely used for crumbles. But it's devoid of nutrients. So I opted for whole wheat flour.

            An egg replacer Powder

             This is optional. The original recipe includes a beaten egg, and I wanted to reproduce the same effect by adding an ingredient like Ener G-Egg Replacer or Bob's Red Mill Egg Replacer, mixed with a little water. You can also use cornstarch or potato starch. If you don't add it, it won't make much difference to the topping.

            Non-dairy butter

            Some vegan bakers recommend Earth Balance as the flavor is fantastic and it works just as dairy-based butter would. Although it's plant-based and it doesn't include hydrogenation, it contains palm oil, which I don't like. If you can, try to get a palm oil-free one (like as I mentioned above, the one I'm in the process of ordering right now). Margarine also works well. Apparently, plant-based butter works better anyway.

            Seasonings

            Coconut palm sugar

            The original recipe called for white granulated sugar. Instead, I used coconut palm sugar, a direct substitute. Its dark brown color and caramel, nutty and earthy flavor have a taste impact, but it compliments the plums.

            This granulated, unrefined sweetener is considered "healthier" than white sugar. It's also considered to be "a little healthier" than cane sugar because the conversion process retains more nutrients, including a fiber called inulin, which slows sugar absorption into the bloodstream.

            This allows for a lower glycemic index compared to some other sugars. The calorie content is the same as that of granulated sugar, i.e., about 4 calories per gram.

            Brown sugar

            I used Muscovado sugar to give a deeper and complex flavor with hints of caramel and a slightly bitter aftertaste. It is artisanal, unrefined cane sugar that contains natural molasses. It has a rich brown color, a chewy texture, and a caramel taste. This contains the same number of calories as regular sugar and provides traces of minerals like magnesium, potassium, calcium, and iron due to its molasses content.

            Note: Why are these quotes around healthier or a little healthier? Let's be clear, NO ADDED SUGAR TYPE is better for your health than another. But if you're gonna get drugged up on sugar, you might as well do it with a minimum of processing and trace elements.

            Cinnamon

            It goes really well with plums.

            Ginger

            That too.

            Candied ginger

            Let's overdo it. In addition to its affinity, it plays on textures in this jam and adds a bit of chewiness.

            Salt

            This is to create a little contrast in taste to the sugar.

            Jump to Recipe

            How to Make Vegan Plum Crumble Step by Step

            • Plums cut in half in a metallic plate
              1
            • 2
            • 3
            • 4
            • 5
            • 6
            Making plum crumble step by step

            1 / Cut the plums in half and pit them.

            2 / Mix the spices and a little flour with the plums.

            3 / Place the plums in a baking dish skin side up.

            4 / Mix the ingredients for the topping.

            5 / Cover the fruits with the topping.

            6 / Bake for 30-35 min.

            Jump to Recipe

            My Best Tips to Avoid Having a Soft Topping

            Thanks to my next tips, you can't say that your crumble is too wet or soft nor that it's powdery or isn't crumbly enough.

            Choose the appropriate size baking dish

            As with all crumble or cobbler type desserts, everyone wants a bit of crunchy or crumbly topping with every bite of fruit filling. If you use a baking dish that's too deep, you're probably going to cook something that looks like a jar of fruit jam with a thin layer of crust on top. Once the topping is removed, you'll end up with a lot of syrupy fruit at the bottom of the baking dish. For pretty presentations, the right-sized baking dish will ensure a good serving of crispy topping with the fruit filling.

            Don't skimp on the butter (non-dairy, eh)

            Butter, which encourages both browning and crispness, is the magical ingredient for the perfect topping.

            If you don't add enough butter, it will be a dry, mealy mass. If you put in too much butter, it will become a mass without a fatty form.

            Some recipes will ask you to cut cold butter with your dry ingredients, resulting in pea-sized pieces sprinkled over the hot fruit filling. Other recipes will ask you to melt the butter, starting with a few tablespoons, and pouring it over the dry ingredients for the topping.

            If you feel your topping is still too dry and crumbly (even for a crumble), add a little more melted butter, a tablespoon at a time.

            Add a je ne sais quoi for texture and taste

            There's nothing wrong with a simple topping of flour, butter, and sugar. But consider adding a few more elements to create a textural contrast with the pudding-like fruit filling.

            Add crunchy ingredients, like chopped nuts or healthy oats. For example, the recipe presented here is a crumble with almond flour. Don't be afraid to incorporate an unexpected but flattering spice or herb to take the taste up a notch, and a light coating of Demerara sugar (real raw sugar) adds a nice caramelized finish.

            Jump to Recipe

            Other variations

            A similar savory dish can be made with meaty ingredients. In this case, the crumble doesn't contain sugar.

            You can also cook this dish with zucchini in vegan cuisine, something reminiscent of bacon and fake parmesan-style cheese. The dough is then made with mock parmesan, flour, breadcrumbs, a pinch of paprika, and a crushed clove of garlic.

            Jump to Recipe

            Serve this Plum Crumble with...

            The crumble's craggy, crunchy topping makes a perfect bed for streams of slushy ice or poured heavy cream. So, serve it with a scoop of vegan ice cream or whipped coconut cream.

            Jump to Recipe

            Make this Plum Crumble without Eggs and Butter Now

            As autumn dawns, it's time to cook with plums. Create an ever so lightly nutritious crumble with a crumbled crust and a spicy plum jam.

            You'll only have to cut the plums in half, mix them with spices, and cover them mainly with flour and sugar. You'll then pour a stream of melted butter over the topping, which will merge it into a sweet and spicy cookie after baking.

            You'll obtain a topping reminiscent of streusel: formed bunches of dough sprinkled on the plums cut in half and sweet.

            By brandishing your spoon and adding a judicious scoop of ice cream or whipped cream for their softening powers, you will pierce the crumbly topping to find soft purple plums below, cooked into a jam, and sweet and sour pulp.

            Is your mouth watering yet? Your dessert spoons are waiting.

            Marian Burros' Plum Crumble Recipe (Vegan Version)

            Taken and adapted from Luisa Weiss of The Wednesday Chef

            Plum Crumble

            The Recipe

            Prune crumble, slice taken off, with juices
            Print Recipe
            4 from 2 votes

            Marian Burros' Plum Crumble (Vegan Version)

            Burros crumble is made with a layer of tangy plum jam covered with a lumpy crust that looks like a giant cookie, warm with cinnamon. The plums are simply cut in half, pitted, and mixed with spices and a little flour and sugar. The topping looks like a streusel—flour, sugar, baking powder, salt, "beaten egg"—scattered over the fruit. For the vegan version, I replaced the beaten egg with Egg Replacer. Its wonderful cookie-cake texture comes from the final step: before the pan goes into the oven, you'll pour melted butter on top. The butter binds the dough lumps together to form a craggy crust with fluff and crunch, lightness, and density.
            Prep Time10 mins
            Cook Time35 mins
            Course: Dessert
            Cuisine: British
            Servings: 8

            Ingredients

            • 2 tablespoon brown sugar Muscovado
            • 1 ½ tablespoon plus ¾ cup whole wheat flour
            • ¼ cup almond flour
            • ¼ teaspoon plus ½ teaspoon cinnamon
            • ¼ teaspoon ground ginger
            • 2 tablespoon candied ginger finely chopped
            • 10-12 Italian plums, halved and pitted
            • ¾ cup coconut palm sugar
            • 1 teaspoon baking powder (optional)
            • ½ teaspoon cinnamon
            • ¼ teaspoon salt
            • 1 teaspoon Egg substitute plus 2 tablespoons water (optional)
            • ½ cup non-dairy butter, melted

            Instructions

            • Place plums in a medium bowl. Heat the oven to 375 degrees F, with a rack in the center.
            • In a small bowl, combine the brown sugar, 1 ½ tablespoon flour, ¼ teaspoon cinnamon, ground ginger, and candied ginger. Add to the plums and mix well. Arrange plums skin side up in an ungreased 23 cm (9 inches) deep pie plate.
            • In a small bowl, combine coconut palm sugar, baking powder, remaining flour, cinnamon, and salt. Mix well. Optionally stir in the egg substitute with 2 tablespoons of water. Mix without destroying the tiny lumps formed. Sprinkle over the plums.
            • Drizzle butter evenly over breadcrumb mixture and cook for 30 to 35 minutes. The crumble is cooked when the top is golden, and the plums give way easily when pricked. Take out of the oven and let cool down.
            • Serve the crumble hot or refrigerate for up to two days or freeze, tightly covered. If reheating, bring to room temperature, then reheat to 350 degrees F. If desired, serve with vegan ice cream or coconut whipped cream.

            Notes

            Choose the Appropriately Sized Baking Dish: If you use a pan that's too deep, you're probably going to cook something that looks like a jar of fruit jam with a thin layer of crust on top. Once the topping is removed, you'll end up with a lot of syrupy fruit at the bottom of the baking dish. For pretty presentations, the right-sized baking dish will ensure a good serving of crispy topping with the fruit filling.
            Don't skimp on butter (non-dairy, eh): Butter, which encourages both browning and crunchiness, is the magical ingredient for the perfect filling. If you don't add enough butter, your topping will be a dry, mealy mass. If you put too much of it, it will become a mass without a fatty form. If you feel your topping is still too dry and crumbly (even for a crumble), add a little more melted butter, a tablespoon at a time.
            Add a je ne sais quoi for the texture and taste: Almond flour is added to create a contrast in flavor. It's optional. If you don't have one, replace it with the rest of the wheat flour.
            beenhere

            If you try this recipe, I want to know! Leave me a comment below or share it on Instagram. Tag @biting.into.life with the hashtag #bitingintolife

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            Naïby Jacques

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              From Grief to Joy

              · 1 Comment

              Here I am a week after Labor Day weekend, the holiday that hit us stealthily. For me, that moment has turned into a sort of celebration that evokes mixed feelings. Usually, this long holiday is the time to get a break from work and celebrate our accomplishments.

              It has recently become the moment when I commemorate my younger sister's death—the year 2020, being my first year.

              My heart was sinking in the ocean's depths, while its surface was lulling my body. I was so comfortable in this unbearable lightness that I wanted this feeling to last forever. That said, besides the opportunity to celebrate our hard work, another undeniable truth emerges after the long weekend: the end of summer is approaching.

              At the start of the summer, I knew for a fact that it would happen, but I refused to believe it that would scroll like a movie played at double speed.

              However, I cannot deny that culinary achievements have emerged during these few days of sweet laziness. 

              Indeed, exquisite meals resulted. 

              I had good excuses for cooking. A few tantalizing New York Times newsletters found their way into my inbox to inspire me with meal ideas featuring seasonal ingredients.

              I stayed home alone with my little one for one of the rare times, while Mr. Agréable had returned to his mother's side in Trois-Pistoles. In the end, his father's health was fleeting and seemed to be fading slowly. 

              But all is not doomed to gloom.

              On Friday, I received a duo of 9-year-old diners excited to see the biggest draw for two weeks: two 6 week old gray and black tabby kittens born in the countryside. We had brought two of them home to choose one after a few weeks of observation.

              Two tabby kittens
              Meet Gaia (female) in front and Ziggy (male) in the back

              Knowing that I'm not as entertaining as those furry little balls—and neither as entertaining as Mr. Agréable, an unequaled tongue-in-cheek, by the way—I tried to delight them with my cooked dishes. A thorny task, my friend. 

              But I had concocted a wise plan. As a woman alone at home, before accepting to venture onto the slippery slope of receiving three over-active kids, they were subjected to my kitchen dictates. They would come to my house only if they ate all my food—all of it!—without exhaling complaints. 

              Nothing is more disappointing than seeing children push away their barely eaten plate because of an onion slice, a green speck, or an imperceptible pepper dot. In my hyposensitive adult eyes, anyway. 

              My winning tactic was to make pasta. But not just any pasta. Pasta with a little twist: mashed corn as a creamy white sauce. I give myself a mark of 14/20 for this exploit. 

              Three and a half of five people loved the dish: starting with me, my son, and one of his friends. The half person comes from the fact that his other friend loved my dish until chili flakes betrayed him and turned him off. He was unable to get up from the table before fulfilling his contract. Dictatorship is wonderful.

              The other days turned out to be more graceful.

              Saturday, I made my first Pappa al Pomodoro (bread and tomato soup) ùwith Roma tomatoes. I let myself be carried away by this dish whose tomatoes' elemental flavor, now sweet and now tangy, was on point. Bright and fragrant, they were enriched with good fruity olive oil and soft, puffy bread (homemade, too). Note: I think heirloom tomatoes would have been a hit. 

              On Sunday, my little monster and I left town early to breathe the fresh air an hour and a half north of Montreal, in Saint-Donat—a comfortable program on a beautiful sunny day. 

              I left with the idea of ​​making plum crumble, something that had been running through my head for a few days. Indeed, I had seen these pretty dusty purple jewels appear on the stalls. I had spotted another type of plum, Italian plums, but I had taken local plums instead. I still had the regret to have brushed against the other kind and to have abandoned them in their square wooden bed.

              So that morning, before heading to the Laurentians, I stuffed the ingredients I needed in a bag, and I stopped at the neighborhood grocery store to pick up fifteen of those oblong Italian babies.

              Eager to taste these unusual plums, my little monster swallowed one on the way while we were traveling the roads with mountainous and green horizons. I, too, was tempted to savor one.

              But I tried to save the other fruits for the best part.

              We arrived shortly before noon. My hosts, Yolaine and Peter, were quick to treat us to sugar-free cranberry veggie cookies. They then took us to a lake two steps away from their chalet to enjoy the first part of the day. Along the way, we lost Peter, who had met a neighbor and stopped to exercise his excellent chattering skills. 

              The children bathed in the lake a bit, while we sat on a bench watching them, inhaling the fresh air and letting our hair dance in the wind. The late afternoon involved a little walk in the woods where we philosophized on sensible but challenging to apply ideal parenting theories while my son was practicing his photographer skills. 

              • People walking in a forest
              • The profile of a little boy blowing blue bubble gum
              • Mushrooms in the soil
              My little monster's photography

              As a parent, you would be acting as a guide, as a resource person to help your child, this new traveler lost in earthly space, unravel his emotions, and know himself well inside to develop his full potential. Deep understanding and adapting life lessons to the child's unique character traits would be the approach. But you should not forget your self-understanding and self-development—your daily challenges.

              This little intellectual stroll was rewarded with olive focaccia, patiently waiting for us on the kitchen counter. But before we sat down to the table, I got busy to make my crumble, while Peter had gone to stock up on other food. 

              The plums' bellies were ripped open, pitted, cut in half, and placed in a baking dish; they were stirred with a little flour and spices and covered with a thin white coating of flour, mixed with brown sugar, non-dairy butter, and spices.

              All that remained was to put everything in the oven except that...

              Failing to have any aluminum foil, I covered my dish with stove rings, then slipped it into the oven until we finished our meal. 

              Once again, I was dealing with hard-to-please children. My hosts' children had withdrawn from the table because, they told me, the crumble was not their cup of tea. 

              But luckily, I raised a gourmet. 

              He was waiting for this moment and was very happy to stuff himself with dessert. After almost 45 min, the crumble's sweet scent perfumed the kitchen to such an extent that Peter's hunger worsened. It was high time we put it into our mouths. I opened the oven, and the plum jam was bubbling in their juice and bursting from the heat. They were ready to be attacked by our forks.

              The topping was pale brown and pleasantly lumpy, crisp in some parts, chewy in others, soft where it meets the jammy fruit below. The plum filling was so solidly tart that it reminded me of the taste of lemon.

              I think that's why my little monster served himself with two significant portions. 

              In fact, we all followed suit. During our tasting, Peter told me about an effective person's organizational skills, which made me feel out of place. I could only wipe away this grievous awareness or reminder by dipping my spoon into a third portion.

              But all good things come to an end.

              Darkness had arrived, and the time had come for us to hit the road again. I got into my car, sad to see another day of the long weekend disappear, and drove through the night to Montreal.

              We arrived a little before midnight. After the obligatory nightly personal care, we threw ourselves into our beds, drunk with happiness and aware that we still had Monday left—that extra day to be happily unemployed and celebrate our achievements from the last three days all lightly.

              High-Protein Pappardelle-Style Pasta and Zucchini

              · Leave a Comment

              Nutritious ingredients, a succulent sauce, a bit of adventure, and delicious pasta reminiscent of pappardelle. I'm sure you will languidly gobble them up. These high-protein pasta twist and intermingle with zucchini noodles cut into ribbons to celebrate the late summer harvest.

              Pappardelle-style pasta with peas and ricotta in a rustic bowl, gravy boat with green sauce, peas in a bowl, stacked plates, a bunch of basil, ricotta in a ramekin
              High protein pasta and zucchini pappardelle style with green peas and macadamia ricotta
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              The Perfect Recipe for an Elegant Dinner

              I have a weakness for pretty things, and I fell in love with pappardelle the first time I saw it. There is no more elegant pasta than this. It's her look that attracted me so much.

              Indeed, its broad, flat, and wide shape give it an excellent surface on which a light sauce, or even rustic, can cling on. To avoid gluten and increase your protein intake, I chose pasta that deceptively mimics its ribbon shape and gives the same effect. (I'll give you the details later.)

              The noodles are topped with a green pea sauce, a sauce unlike anything I had tasted before: delicate but rich, earthy but somehow also ethereal.

              Lastly, just because it's light doesn't mean it won't make you delirious. I couldn't help but lick my fingers off the blender jar before pouring it over the pasta.

              Satiating and heartwarming, this Tuscan-inspired pasta cut is everything you could want from a meatless dish. It will elicit a lot of sighs and plate-scraping around your table.

              Jump to Recipe

              Everything You Need to Know about High-Protein Pasta

              Dry pasta ribbons in a shallow metallic plate
              Asparagus pasta ribbons

              If you are a vegetarian or vegan, it's important to choose plant foods higher in protein, such as beans and legumes. And high-protein pasta offers many advantages over regular pasta.

              What is high-protein pasta?

              It's pasta that contains between 14g and 25g of protein per serving. How does it translate? Typically, it's recommended to consume 0.8g per kilogram of your body weight per day to meet your nutrient intake. If you weigh 60 kilos (132.2 lbs), theoretically, you should be consuming 48g of protein per day. Let's say they are divided evenly, that equals 12 g of protein per meal. Thus, even by consuming only bare naked pasta, you would meet your intake requirement without adding anything else!

              What is in high-protein pasta? 

              When it comes to the ingredients, there's pasta made from mung beans, soybeans, edamame, lentils (red, green, or black), chickpeas, among others.

              Is high-protein pasta better for you?

              There's nothing evil about eating regular pasta. And you don't have to give it up royally to be healthier except for the following reasons: 
              1) You have a gluten intolerance
              2) You are celiac, or 
              3) You nod off after consuming regular pasta. 
              In these cases, they are better for you. That said, I personally prefer them to regular pasta. They are low in calories, high in protein, and contain zero refined flour.

              Is it gluten-free?

              Yes! This is precisely another of their significant advantages. For this reason, high-protein pasta is an excellent choice for replacing regular pasta.

              How to cook high-protein pasta? 

              You cook them in boiling water for the time indicated on the package, about 8 to 12 minutes. After this, I advise you to rinse them under water after draining them as they are very starchy and tend to stick. Finally, you splash oil on them to really, really avoid that last fact.

              Where to buy high-protein pasta? 

              First of all, know that not all high-protein pasta is created equal. In my opinion, those made from chickpeas or lentils taste better or closer to typical pasta. You can find it in some healthy grocery stores or online. I was introduced to the brand Explore Cuisine, and this is what I use at the moment. Sometimes I buy Tolerant. A 200g box costs around $4 CDN at retailers with warehouse prices or close to $6 CDN elsewhere. I heard that the American brand Banza is excellent or if not the best, but I have never found it in my hometown.

              Jump to Recipe

              What Goes in High-Protein Pappardelle-Style Pasta?

              Ingredients spread out on a white plate (clockwise): overhead view of peas in a bowl, ricotta in a ramekin, a bunch of basil on top of the zucchini, a brown sauce in a mini Mason jar, ribbons of dry pasta in a metal plate, cloves of garlic.
              High-protein pasta ingredients (clockwise): peas, almond-macadamia ricotta, basil, zucchini, demi-glace, ribbons of artichoke-based pasta, water, garlic cloves

              Main ingredients

              High-protein pasta

              I used pasta-shaped ribbons made of artichoke. I agree that it's probably difficult to find this kind. So I offer you three options if you want to stay in the vegan realm: 

              1. Fettuccine made from legumes for the protein side, 
              2. High-protein lasagna that you will then have to cut in ribbons (good luck), or
              3. Real pappardelle with durum wheat and without eggs (more rustic and firmer than those including eggs).

              Peas

              Fresh or frozen, any of them will do.

              Zucchini

              Raw, they're added to bring some freshness.

              Macadamia-almond ricotta

              This dairy-free ricotta brings a little liveliness in terms of color and mouthfeel. It's good to concoct it beforehand. It'll take away some prep time. At worst, it's done relatively quickly and will add about ten to fifteen minutes to the total preparation time.

              Seasonings

              Demi-glace

              Traditionally, robust, meaty, and rich sauces usually pair well with pappardelle. So demi-glace serves this role very well if we continue in the same vein (remember we have fake pappardelle). If you don't have any, opt for a vegetable broth. It's also delicious.

              Garlic

              I used it to enhance the taste.

              Basil

              This is totally optional. It was added at the last minute when Lil' man proposed it to me and I said why not. It makes it a little more perfumy.

              Salt and pepper

              That goes without saying (I use sea salt and freshly ground pepper in general).

              Jump to Recipe

              How to Make High-Protein Pappardelle-Style Pasta Step by Step

              • Overhead view of peas cooking in a saucepan
                1a
              • Overhead view of pasta cooking in a saucepan
                1b
              • Overhead view of peas, garlic cloves, and basil on the surface of vegetable broth in a blender
                2a
              • Overhead view of mashed peas in a blender
                2b
              • Overhead view of the sauce being poured in a saucepan
                3
              • Overhead view of ribbon-shaped pasta with green peas and ricotta, topped in a green sauce
                4
              Steps to prepare the dish

              1 / Cook the pasta and the peas.

              2 / Make the pea sauce.

              3 / Pour the sauce over the pasta.

              4 / Divide into bowls and add almond-macadamia ricotta and peas.

              Note: if the almond-macadamia ricotta is not already prepared, do so before starting the above steps.

              Jump to Recipe

              My Top Tips for Surefire Success

              Pappardelle-style pasta overflowing with a sieve with on their left a bunch of basil and on their right, peas in a bowl, ricotta in a ramekin, a green sauce in a gravy boat and zucchini finely cut into ribbons.
              Basil, cooked artichoke pasta, peas, almond-macadamia ricotta, pea sauce, zucchini pappardelle

              Start preparing the pea sauce before the pasta. The sauce will hold well while the pasta cooks. If you are using fresh peas, check them every minute or so throughout cooking; they can take anything from 4 minutes too much longer to become tender. It all depends on their age and size. If you are using frozen peas, they should be done in four to five minutes. 

              You can make a similar sauce with broad beans. There are more starchy than peas, so be prepared to add a little more demi-glace/water mixture or vegetable broth while mixing.

              Jump to Recipe

              What to Combine with High-Protein Pasta?

              Here are some ideas for high-protein pasta meals that you can make with:

              • Pesto and bruschetta
              • An Alfredo-type sauce
              • Kale
              • Portobello mushrooms
              Jump to Recipe

              Other High-Protein Alternatives to Ordinary Pasta

              I really try to find accessible ingredients for most of my recipes. Still, sometimes I admit, I want to venture out with unusual ingredients. But don't worry: I always keep in mind which replacement ingredient is accessible, though. The main idea here is to use high protein pastes.

              May I remind you of the different substitution options:

              • Bean-based fettuccine: they are thinner, but you will still have a flat pasta effect. Choose those made with chickpeas or red lentils for a taste that evokes ordinary pasta.
              • Bean-based lasagna: I tried to cook the legumes to cut them afterward, but it was an impossible task. The pasta was so sticky that I would have had to separate it with a crowbar. The solution would be to cook a few of them a few inches apart in several saucepans at a time. But seriously, who has time for that?
              • If you don't care about the high-protein side, use pappardelle made from durum wheat, as mentioned above. Tagliatelle is the closest, but these contain eggs. It's up to you. I wouldn't hold it against you.
              Jump to Recipe

              Make this Pappardelle-Looking Dish Now

              High-protein pasta gives you many benefits, as it's gluten-free, low in calories, and obviously high in protein. And besides, they have a sexy allure, with their pretty ribbons which meander in your dish in all directions. 

              Here you have the secret to a successful meal for an elegant evening.

              Suppose you already have vegetable ricotta made in advance. In that case, you really only need four main ingredients to make this dish: pasta, zucchini, peas, and an exuberant pea sauce. 

              So, embark on this adventure, and you will have a comforting dish in one fell swoop.

              Hurry!

              High-Protein Pappardelle-Style Pasta and Zucchini Recipe with Green Peas and Almond-Macadamia Ricotta

              Inspired by Nigel Slater, in Greenfeast, spring, summer

              Pappardelle-style pasta with peas and ricotta in a rustic bowl, gravy boat with green sauce, peas in a bowl, stacked plates, a bunch of basil, ricotta in a ramekin
              High protein pasta and zucchini pappardelle style with green peas and macadamia ricotta

              The Recipe

              Overhead view of ribbon-shaped pasta with green peas and ricotta, topped in a green sauce
              Print Recipe
              No ratings yet

              High-Protein Pappardelle-Style Pasta and Zucchini with Green Peas and Almond-Macadamia Ricotta

              I call for asparagus ribbons here, but you could really use any high-protein pasta that mimics pappardelle. I was inspired to use this style not only because I find it awfully pretty, but because its big, flat, wide shape makes a lovely surface for the light sauce to cling to. I could also envision using high-protein fettucine. But feel free to use the real thing (the durum kind). If eggs aren't an issue for you and can't find pappardelle anywhere (eggs or sans), tagliatelle is the closest substitution. I chose the Eden brand for this recipe, but Explore Cuisine is also a good one.
              And about the demi-glace: use vegetable broth if you don't have one handy. And homemade if you can. If you must use a store-bought broth or stock, be fussy and prefer an organic one. The canned or boxed stuff will be sub-par here; instead, ask if your local specialty store carries a good frozen or refrigerated stock. The better it is, the better your pea sauce will taste.
              Prep Time15 mins
              Cook Time15 mins
              Course: Main Course
              Cuisine: Italian
              Servings: 3

              Ingredients

              • 4 cups green peas, fresh or frozen (about 300 g)
              • 1 package high-protein pasta in ribbons, fettuccine or pappardelle (about 200 g)
              • ¼ cup demi-glace or vegetables or 2 ½ cups of vegetable broth (about 30g)
              • Kosher salt and pepper
              • 1 tablespoon basil
              • 1 cup almond-macadamia ricotta

              Instructions

              • Bring 2 ½ cups of water to a boil, then add the demi-glace. Otherwise, use vegetable broth. Keeping a handful of raw peas aside, cook the rest in the boiling liquid for 5 to 7 minutes, depending on their size. While the peas cook, boil the pasta according to package directions in generously salted water. (For pappardelle, this is for seven to eight minutes.)
              • Place the peas and 150ml of their cooking water in a blender and mix until smooth, adding the basil and more broth if needed to produce a thin, flavorful sauce. Drain the pasta, return to the pot and drizzle with a drizzle of oil to prevent them from sticking. Pour in three-quarters of the pea sauce and stir. Check the seasoning. Divide between two or three soup plates and pour in the rest of the sauce.
              • Break the ricotta into large chunks, sprinkle it over the pasta with the reserved raw peas (but thawed or slightly warmed), pepper, and serve.

              Notes

              Start preparing the pea sauce before the pasta. The sauce will hold well while the pasta cooks. If you are using fresh peas, check them every minute or so throughout cooking; they can take anything from 4 minutes too much longer to become tender. It all depends on their age and size. If you are using frozen peas, they should be done in four to five minutes.
              You can make a similar sauce with broad beans. There are more starchy than peas, so be prepared to add a little more demi-glace/water mixture or vegetable broth while mixing.
              beenhere

              If you try this recipe, I want to know! Leave me a comment below or share it on Instagram. Tag @biting.into.life with the hashtag #bitingintolife

              Smiling girl with big afro sitting cross-legged on a sofa

              Naïby Jacques

              Hi! There!

              I'm on a mission to help you eat nutrient-dense, easy, and mouth-watering plant-based meals so you can feel energized, well-equipped, and confident to eat and cook better.


                Subscribe to my mailing list

                Download all my nutritional charts. You'll get my 9 Plant-Based Food Groups to Boost Your Health, Acidifying and Alkalanizing Foods Chart, Plant Food Pantry Essentials, Plant-Based Protein Chart, and The 10 Best Blood Tests for Veggie Eaters

                A Trip to the Bas-Saint-Laurent (part 2)

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                My week in the Bas-Saint-Laurent region was not just about flitting from one place to another and spending my time discovering the area. I had important things to do.

                My first mission, dear guest, was to give Mr. Agréable support, who was giving it to his parents. A worrying situation had arisen. Over the past month, my stepfather's cognitive state had dramatically deteriorated in an unexplained way. For a month, he had been fading at home.

                This expansive ninety-year-old, this man who could monopolize a conversation by spouting his prewar memories, political speeches, and so on, was now giving laconic answers, dozing in his chair all day and had lost his appetite. He had been suffering from Alzheimer's disease for ten years—fortunately, in a rather mild way—and now, we were wondering if his days were numbered.

                Michelle, an elegant woman with short hair and constantly red-painted nails, spent most of her days physically striving to help her husband, this tall man of six feet, to move around, dress, and bathe. She was busy changing the bedding due to nighttime accidents. She was saddened to feel lonely by the lack of lively exchanges.

                So she was impatient to see us.

                If it's true that Jim had weakened, I never ceased to admire the tenderness, the concern, the love, inexhaustible, that my mother-in-law squandered. When he had been dozing in his straw-yellow swivel chair for a long time, she would shout cutely at him: "Coucou!", and her husband's velvet eyes widened happily. Sometimes she would tell him that as she leaned in and gave him a loving kiss on the forehead. I could see his face light up, and his smile broadening instantly, as his trembling hands and slender fingers took her face.

                After 60 years of marriage, these two looked like lovebirds.  

                My second mission was intentional.

                It consisted of sliding my demi-glace sauce into any dish—or any dish—so I could taste the result of my labor of the week before. So, I brought one of my jars that I was planning to leave with my mother-in-law as soon as I finished my cooking experiences.

                Wait, I have to share something with you. I'm a firm believer in coincidence.

                A theme followed me throughout this stay. The mushroom theme. Mushrooms haunted me everywhere: in my dreams, in the only available vegan meal at the Mange-Grenouille inn in Bic, in my hike in the forest and other impromptu meals.

                White mushrooms on a tree

                It was enough to make a girl believe she was madly being hunted down.

                Well, I ended up performing what the fungal spirits were blowing at me on the second night of my arrival.

                My shiitake mushroom demi-glace was impatient to stay in her little Mason jar and never missed a single opportunity to look me straight in the eye every time I opened the fridge door.

                That night, Michelle had made snow peas, which had been soaked in a pot of water for a few hours. Thanks to the provisions I had brought from home, I sautéed red peppers and onions in a pan, added the snow peas in the dance, and incorporated the brown gelatinous sauce. At the first drop, it sizzled on the black surface. When the vegetables were done sautéing, I transferred them to a round baking dish that I brought to the table among the plates.

                Despite the complexity of the situation, the meal went off with grace.

                Now we didn't want to be shamefully accused of parricide. So Mr. Agréable and I were sitting at the table's ends, opposite the elders, to respect social distancing just as we had done the day before. We started with rosé and Vichyssoise-style leek soup, but without cream and without chicken broth.

                Jim, haggard-eyed, was sitting in front of his plate and eating very slowly, and Michelle was delighted to finally see him eating more than usual. The conversations with him were quite mysterious.

                Sometimes he'd be asked about some memory, but he'd always respond by saying with his quavering voice, yes, sure that's it, that's what I probably said earlier. And when Mr. Agréable asked him:

                — So, dad, what was the best time of your life?

                He slowly lifted his head, looking at his son, and a long pause ensued.

                — It must have been when you were ambassador, right? He continued. Your meeting with Fidel Castro when we lived in Cuba must have been a highlight!

                But the ex-ambassador was walled up in silence, and it felt like his story had suddenly evaporated from his memory. After a few moments, he replied:

                — Well... I'll have to think about it.

                No matter the question requiring to fish out in the reminiscences of a distant past—even not too distant—Jim sheepishly gave a simple and sure answer and never said I do not remember.

                Mr. Agréable and Michelle let go, and in the end, only three of us were talking.

                The second topping of sauce was in sight.

                On the third night, lamb was offered for the omnivores with a green salad for everyone. I bypassed the meat meal by sautéing cubed tofu in a splash of oil, then, once golden, in tamari. Then came the demi-glace.

                To my expectation, the sauce crackled in the pan as soon as it came in; but to my surprise, mixed with the black sauce, the steam rose, bathing my face in a hot and intoxicating scent, then filling the air with heady smoke.

                Mr. Agréable used it to coat the cauliflower first steamed, then sautéed. The menu was complete.

                This time around, we weren't asking Jim questions that were too many compromising. If he was called upon, it was to keep his head above water like a person treading water in the middle of a vast ocean.

                While Jim had invisible blinders, I only had eyes for my tofu, of which the sauce was glistening on one of the square surfaces. I stuck my fork into the soft dice and stuffed a few pieces into my mouth. It was incredibly tender, with a meaty flavor tinged with salt. It was so uplifting that for a moment, I disappeared into the flavor.

                And so, at this very moment, I let go, and there's was only two of us talking.

                Now I was longing to put my sauce on something else, like a dog with its tongue hanging out waiting for the next dish.

                In fact, I had only one idea in mind. A single obsession that I needed to satisfy.

                I desperately wanted to coat the sauce on some pasta.

                Unfortunately, I couldn't satisfy my desire.

                After our three other days of excursion in the region, we returned last Friday to Trois-Pistoles to end our stay. So far, our only concern was to give Jim the necessary care.

                He had received an assessment from a nurse who strongly recommended that the family bring him to the emergency room as soon as possible for observation. This is what we ended up doing. You can quite understand that I didn't feel very creative.

                This is how my adventures in the Bas-Saint-Laurent region ended, dear guest. But if you ever decide to travel to the area, let yourself be tempted by the gourmet treasures at Bic (Chez Saint-Pierre) and Kamaouraska (Le Café du Clocher).

                We returned to Montreal last Sunday in stormy rains with the loot of our trip: sourdough bread and antique finds.

                We called Michelle when we got back, and Jim was still in the hospital.

                But she announced to us the good news. My stepfather had contracted a urinary tract infection, which put him in a state of delirium. It turns out that anything can upset the cognitive state of an elderly person with Alzheimer's. After the right medication, he would return to his normal state, we were reassured.

                A few days later, good old Jim had's talkative nature returned.

                Now I'm home and can happily focus on my next assignment.

                Smiling girl with big afro sitting cross-legged on a sofa

                Naïby Jacques

                Hi! There!

                I'm on a mission to help you eat nutrient-dense, easy, and mouth-watering plant-based meals so you can feel energized, well-equipped, and confident to eat and cook better.


                  Subscribe to my mailing list

                  Download all my nutritional charts. You'll get my 9 Plant-Based Food Groups to Boost Your Health, Acidifying and Alkalanizing Foods Chart, Plant Food Pantry Essentials, Plant-Based Protein Chart, and The 10 Best Blood Tests for Veggie Eaters

                  A Trip to The Bas-Saint-Laurent (part 1)

                  · 4 Comments

                  Oh Bas-Saint-Laurent, we seem to be playing the hard-to-get game, but I must admit, you ended up charming me all the same. We meet on the shore in Trois-Pistoles, and you offer me pure air, magnificent sunsets, and peace of mind.

                  Sunset at Trois-Pistoles
                  Sunset at Trois-Pistoles

                  You waltz your waves on the rocks every four hours, and I watch them tenderly, knowing full well that swimming in your arctic waters would turn me into a stone statue. You always wait for me with infinite patience, even when I'm stuck in an absurdly long line of vehicles of several kilometers, extending from the Fromagerie des Basques on Notre-Dame-des-Neiges, at the Highway 20 exit.

                  We arrived at my in-laws' chalet on a Saturday evening after a disorganized departure (on my part) and wandering strolls in Montreal. After seven years of regular visits, the cottage in Trois-Pistoles has become my place of soothing and healing, with its convex floor in the living room, its rooms merged into one (for example, a sink in the bedroom), and its straight view of the St. Lawrence River. We go there at least three times a year.

                  Not long after our arrival, my in-laws, my darling, and I sat down with a convivial meal and a glass of rosé. (My little one is being taken care of by his father in Paris.) After a quiet evening, we went up to our room, got ready to sleep, and threw ourselves into our semblance of a king-size bed, two small beds pushed together like Siamese twins.

                  But we sleep very well there.

                  As I sleep upright, I never slump into the slot. And waking up in this bedroom is like feeling the soft caress of the hand of a tender and loving mother on the cheek. The light and brisk winds slip through the windows, brush our faces, and leave their scent of salty air in their path.

                  We had moments of sunshine during the three days that we stayed there, but the sky clouded pretty quickly, and the rain then poured down on us. This prompted me to stuff myself with food literature on my new e-reader.

                  Then, we went to the Auberge Mange-Grenouille in Bic village. The small white front door, reminding me of Alice in Wonderland, set the tone. Under the warm and subdued lights, we were welcomed in a warm atmosphere and a heterogeneous, burlesque, and theatrical decor. I felt like I was part of a 17th or 18th century still life canvas.

                  On either side were the waiting rooms with sumptuous sofas. Each room contained an upright piano with all kinds of antique decorative objects on them: busts, old books, and small terracotta plant pots. In the left corner, khaki statues of a man dressed as a senior military officer and a woman in an evening gown stood in front of the wall painted with a greenish landscape. The place was filled with huge flowerpots and flowering branches. Next came two dining rooms, large rooms with solid wood tables and overstuffed chairs.

                  The one at the back, surrounded by large windows, opened directly onto the picturesque garden and gave the impression of being in a treehouse perched high in communion with nature. In the corners, slender white birch trunks crossed the floor, and flowering branches hung from the ceiling. And to accentuate nature's expression, two java finches chirped in a cute little cage under gold-colored cherubs, which, tilted down, floated in the air with trumpets in their hands.

                  Everything was so enchanting.

                  And other things enchanted us even more.

                  The next day, after burning two hours of energy and calories on the steeply climbing trails at Parc régional du Bic, we discovered two large, bright red containers that were serving street food.

                  It was the Cantine côtière, Chez Saint-Pierre restaurant's new endeavor to adapt to the Covid-19 crisis's constraints. The co-founder Colombe St-Pierre is an award-wining chef who was named chef of the year at the last Gala des Lauriers de la gastronomie québécoise (2018).

                  Mr. Agréable ordered a lobster roll with shrimp, a sort of club sandwich typically garnished with coleslaw, mayonnaise sauce, and seafood; his sandwich had a fennel salad instead. I opted for homemade fries and vegetable antipasti.

                  At the inn, I went to pick up some kitchen accessories bought earlier in a shop, then we settled down in its garden to enjoy our meals.

                  Garden at Mange-Grenouille
                  Garden at Mange-Grenouille

                  When Mr. Agréable unpacked his lunch, I was jealous to see his sandwich so beautifully presented: his hot-dog bun tainted in black ink was filled with a dripping pale green sauce, shrimp, fennel ribbons twisted like streamers, all topped with pink flower petals.

                  But my choice did not disappoint.

                  The tomatoes, almost whole, were tasty and perfectly caramelized. With each incision of my teeth on their fragile skin, their juices exploded up to my throat. The zucchini melted in my mouth. The fries had a rustic taste, and the accompanying ketchup sauce, amber-colored, was sweet on the tongue. The flavors were perfectly balanced. It was not too sweet, not too sour. Despite my humble choice of food, several moans ensued.

                  After this two-day stay, we moved towards Kamouraska village. But first, we hunted for fresh strawberries and rarities in antique shops.

                  And we had achieved our goals.

                  We had a 1.5L cardboard basket of passionately red strawberries, transparent brown retro water glasses, and a few miscellaneous items for my photo ops.

                  At Auberge Le 112, in Saint-André de Kamouraska, the welcome was not warm, compared to the previous inn. The hostess looked horrified by our early arrival and our basket of bloodthirsty strawberries, risking to soil the crisp white sheets in the room. We placed our provisions in a fridge, stashed in a room next to the dining room by her indication. Then, Mr. Agréable brazenly dropped his luggage in the lobby before leaving.

                  Auberge Le 112, St-André de Kamouraska
                  A room close to the lobby
                  Auberge La 112, Saint-André-de-Kamouraska
                  Auberge La 112, Saint-at Saint-André de Kamouraska

                  Failing to find attractive restaurants, we headed to the heart of Kamouraska, which was buzzing with life. Like flairless and lost paparazzi, we tried to spot the home of a Quebec actor-slash-director. We had heard that he owned a home in the region. A salesperson in a boutique showcasing Quebec's crafts even boasted that it was at the main road's bend. We looked at one house perched on top of a hill and determined that it was it. (We later found out that he was wrong.)

                  We then moved to the Café du Clocher. 

                  Café du Clocher, Kamouraska
                  The Café du Clocher, Kamouraska

                  Sitting at the corner of a terrace to admire the coastline, we had a late lunch, each eating lentil soup, a veggie-pâté sandwich for me, and a lobster roll with crab this time for mister.

                  It was pleasant and sunny, and after a while, we trotted over to the Niemand Bakery, where a line stretched down the entire alleyway of the Victorian house. We found Denise Pelletier, the baker, closing the gates and warning stray customers of the impending closure and assured unavailability of her famous multigrain bread within the next few days.

                  Boulangerie Niemand, Kamouraska
                  Boulangerie Niemand, Kamouraska

                  Humans operate by imitation, so we joined the lineup. We tried to bribe the baker to give us her sourdough starter to reproduce at home. Despite her interest in my ethnic big teardrop earrings and consideration for a fruitful exchange, it wasn't enough to spellbind her.

                  But what luck we had!

                  She gave us the very last loaf of bread before she could make more two days later.

                  We entered a last antique shop to complete our walk, where I bought an old flour sifter with a crank in a kind of metal cylinder. I was hanging out inside the store, hoping to find something unique, while Mr. Agréable was out faster than me.

                  Aside from his lack of interest in the proposed products, he was outraged by the sight of a rococo lamp made up of a black man holding a lampshade like an umbrella. When I asked the salesman in all lightness, mischievous, what the lamp with a negro as a foot lamp was, he stammered, awkwardly groping the neighboring lamp—a kind of statue of liberty—while giving its specificities with its back turned.

                  I pointed out the said lamp and inquired about its popularity. "This? Oh yes, it's very trendy, he stammered. People are snapping it up in online marketplaces and paying double the price." It was captivating.

                  It's a shame that I missed taken a picture of it to show it to you. I later tried to find it on the internet, but I couldn't find any trace of this thing.

                  In the car before heading to the inn, we took a bite of our gourmet treasure.

                  My thumb pierced a crisp, solid surface and sank into a spongy and moist crumb so wet I was surprised. This triggered my libidinous impulses—the texture was so damp and enveloping. I carried a wildly ripped piece to my mouth, and the crumb tasted perfectly toasted, slightly tart, nutty, with complex and subtle aromas. The freshness of this bread was on point.

                  And with good reason!

                  Kneaded and shaped by hand, Boulangerie Niemand's bread is well baked in a deck oven. And the wheat or rye grains from the region are stone-ground in their mill.

                  Our day ended with our return to the inn. The hostess accompanied us to our room, with a dissuasive and aloof attitude. Was it the fear of contracting the COVID?

                  Anyway, the refined charm of the room's rustic-meets-modern interior design compensated for her questionable reception. A few water features, a black painted clawfoot tub with sparkling silver faucets and a white pedestal sink, stood against a wall opposite our sleek four-poster bed.

                  • Room at the Auberge Le 112, Saint-André-de-Kamouraska
                  Our room at the Auberge Le 112, Saint-André de Kamouraska

                  After a delicious nap in our cozy bed, we walked through the inn's front yard under a now cloudy sky towards the central kitchen and had a modest but convenient supper of multigrain bread and strawberries. Then, we ended our evening with relaxing activities. I slipped into a bubble bath listening to Chill & Soul music on Spotify while Mr. Agréable feasted on a playful read.

                  Shortly after, we had turned off the lights hoping for the following day in the Bas-Saint-Laurent to be even more charming.

                  To be continued…

                  Smiling girl with big afro sitting cross-legged on a sofa

                  Naïby Jacques

                  Hi! There!

                  I'm on a mission to help you eat nutrient-dense, easy, and mouth-watering plant-based meals so you can feel energized, well-equipped, and confident to eat and cook better.


                    Subscribe to my mailing list

                    Download all my nutritional charts. You'll get my 9 Plant-Based Food Groups to Boost Your Health, Acidifying and Alkalanizing Foods Chart, Plant Food Pantry Essentials, Plant-Based Protein Chart, and The 10 Best Blood Tests for Veggie Eaters

                    Meaty Veggie Demi-Glace

                    · 13 Comments

                    This veggie demi-glace sauce will enhance your dishes. This brown sauce, slightly thicker than water, is incredibly tasty. And it takes a third or a quarter of the time of the traditional recipe. Well preserved, it will last for months. As long as you don't use it lavishly.

                    Use any fresh vegetables or leftover vegetables in your fridge. Make sure you merely incorporate ingredients representing the five basic tastes (sweet, salty, bitter, sour, spicy). Of course, add the sixth flavor—umami—for a rich and meaty taste without the need to add meat.

                    Veggie demi-glace
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                    A Meaty Flavor Full of Passion

                    Usually, traditional demi-glace sauce can take 6 to 8 hours to make. This only takes about two.

                    I broke my promise to share quick meals here. But this sauce is worth it when you see the many things you can dress it with it. I promise you this: it's straightforward to do. It is the cooking time that is long. Not the prep.

                    Why does it take a third or a quarter of the time?

                    The mere fact that you don't incorporate bones and cartilage considerably reduces your cooking time. Besides, you won't have to remove the solid fat layer that consequently forms on the surface. 

                    In any case, it's not just the meat that gives the taste. You just have to choose ingredients that contain what is called umami. 

                    Umami is the taste resulting from the amino acid L-glutamate and other things with names long enough and so complicated that they'll discourage your tongue from moving. And they're mostly found in meat. 

                    It's the pleasant taste of "broth" or "meat" with a lasting sensation, appetizing, and covering the whole tongue. It's the round, comforting, and invigorating taste.

                    Moreover, this sauce includes an ingredient that gives almost the same effect to evoke the umami of meat: a rich flavor with body. Which one? The shiitake mushroom.

                    The shiitake mushroom has a rich, buttery, and earthy flavor quite different from that of other varieties of mushroom in its raw form. In its cooked form, it is steamy, woody, and meaty.

                    That's why this demi-glace sauce is so cheerfully complex. Tasty, you know.

                    And you will be amazed by inhaling its scent, which perfumes all your kitchen.

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                    What is Demi-Glace?

                    In classic cuisine, demi-glace is a reduced sauce. It's made from brown stock, usually veal bone and sometimes beef or poultry carcasses and vegetables (celery, onions or leeks, carrot, etc. tomato paste). Thus, it derives its gelatinous texture from the marrow of the bones used in the brown background. And it derives its color from the caramelization of meats and bones before wetting. Sometimes tomatoes and herbs (bay leaf, thyme, parsley, pepper) are added.

                    Demi-glace is the base for many sauces.

                    Depending on the level of reduction, it has different names. When its reduction level is less, it's called Spanish sauce. And when its reduction level is very high, it's called meat ice cream, hence its name demi-glace.

                    In classic French gastronomy, demi-glace is considered the queen of sauces. And in vegetarian gastronomy, she will gladly keep her crown 👑.

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                    What Is the Difference between Stock, Broth, and Consommé?

                    Here is a comparison table inspired by my last recipe.

                    Stock (Fond in French)

                    In classic (traditional) cuisine

                    Composed of animal bones, vegetables, and herbs, stock is a classic preparation that serves as the base for many French sauces, such as veloutés, Spanish sauce, and demi-glace. 

                    There are two types of stocks: white veal or poultry stocks (more golden than white) and brown veal or beef stocks.

                    In vegan cuisine

                    To bring a depth of taste—thus, umami—we will put mushrooms and optionally, kombu seaweed.

                    Like making a brown stock, roast the vegetables in the oven before adding them to water. 

                    Broth (Bouillon)

                    In classic (traditional) cuisine

                    Broth is prepared almost the same way as a white stock except that it cooks for half the time (2 to 3 hours). It's not necessary to add bones to the broth. On the other hand, it will have less body than stock. 

                    In vegan cuisine

                    Here, we will simply simmer vegetables in water. 

                    Consommé

                    In classic (traditional) cuisine

                    Consommé is a base or broth that has been made perfectly clear by adding a mixture of egg whites, minced meat (veal, beef, or poultry), and vegetables. This is called: clarifying.

                    The liquid is brought to a boil very gradually. You let it simmer gently so that the proteins in the meat and the egg whites coagulate. The proteins then capture all the small particles in suspension. This is how the stock or the broth becomes perfectly translucent. 

                    The mixture of meat and egg eventually forms a solid layer on the surface of the liquid. Once filtered, the consommé is served as it is to enhance its taste and clearness.

                    In vegan cuisine

                    Theoretically, we would clarify the plant-based fond by adding aquafaba (chickpea soaking liquid).
                    This would cloud the liquid instead of the eggs while keeping it crystal clear.

                    You might not need to filter it depending on whether the solid layer would form on top or not.

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                    What Exactly Do You Put in a Demi-Glace?

                    Ingredients of the demi-glace (clockwise): cauliflower, broccoli, wine, guar gum, celeriac, pectin, olive oil, salt, kombu, tomato paste, sprigs of tea, Shiitake mushrooms, eggplant, onions, carrots, celery, beets. Oops! I forgot the garlic in the photo.

                    After being catered to for a few months, I made a very sophisticated—and admittedly exaggerated—recipe by Chef Steps for the first time. Its title intrigued me: Umami-Bomb Demi-Glace.

                    In short, you can make a crazy veggie demi-glace with any vegetables. The most important thing is to balance the flavors: you have to add ingredients that emanate from sweet, salty, bitter, sour, pungent, and tasty vegetables (which give umami). I have broken down the ingredients for this recipe below so that you understand the main points. Sometimes a vegetable can have a primary taste and a secondary taste.

                    Sweet

                    • Carrots - They add a nice sweet touch. For a more earthy taste, do not peel the carrots.
                    • Beets - These red jewels add an earthy sweet taste and a lovely dark color. To have more tannins, wash them thoroughly and don't peel them.

                    Salty

                    • Celery - This is natural salt.
                    • Celery root - Optional ingredient. It brings even more natural salt and an earthy note.
                    • Kombu - In strips, it serves a double function: it brings the salty taste simultaneously as the umami.

                    Bitter

                    • Usually, aromatics (bay leaf, thyme, parsley) are added. You can splurge on other bitter vegetables, such as eggplant, broccoli, cauliflower, kale, cabbage, or something dark, green, and leafy. Moreover, when these vegetables are roasted, they add a pleasant bitter note. 

                    Acid

                    • Tomatoes or tomato paste - Tomatoes also give umami. Depending on them, they add a little citric acid and/or a sweet taste to the final sauce. The tomato paste offers a more concentrated flavor.

                    Pungent (considered a taste)

                    • Red onions - They offer the pungency and, when finely chopped, a sweet note to the mixture. They also bring a spicy taste. Red onions are tastier than yolks.
                    • Garlic - It is a cornerstone of many sauces. Garlic adds its own salt and tangy flavor.

                    Umami

                    • Fresh shiitake mushrooms - Definitely the essential ingredient. They reinforce the umami in the final sauce and give it a perfect round, earthy and meaty taste. Dehydrated ones taste much more pronounced than fresh ones, so if you use those, cut the amount in half. Portobello mushrooms or other tasty mushrooms will do the trick too.
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                    How to Get a Very Sticky and Gelatinous Consistency

                    To do this, thickening agents are used so that the sauce can stick well to the ingredients to season. 

                    It could be guar gum, xanthan gum, or other thickening powders. As long as it's something that thickens sauces and soups. Or, just add unbleached all-purpose flour. Finally, the recipe calls for pectin to evoke the gelatinous texture. 

                    As mentioned earlier, demi-glace is a reduced sauce, made from a brown stock. This gives it its body thanks to the extraction of collagen from bones and cartilages. In other words, the collagen turns into gelatin, which provides the stock with its gelatinous consistency. Gelatin is also the factor that sets stock in a jelly consistency once cooled.

                    Thus, in the plant-based version, bones and cartilages are replaced with pectin. 

                    This step is possibly optional. But hey, why not let the sauce keep her highness status? 👑

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                    How to Make Demi-Glace Step by Step

                    I'm not gonna lie. There's a lot of cutting involved. But once that's done, it's smooth sailing.

                    All in all, you take a lot of vegetables, cut them into strips, and roast them in the oven until they brown. Then you produce the vegetable broth. You add water, let it simmer, filter the liquid and thicken it.

                    • Overhead view of raw vegetables cut into strips in a baking tray
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                    Making the veggie demi-glace

                    1 / Finely cut the vegetables.

                    2 / Stir them well, add tomato paste and roast the vegetables on a baking sheet.

                    3 / Add water and roast again.

                    4 / Meanwhile, mix the thickening products.

                    5 / Filter the liquid in a saucepan and reduce to half the volume. 

                    6 / Add the thickening mixture to the demi-glace. 

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                    My Top 6 Tips for Making an Ultra-Tasty Demi-Glace

                    Overhead view of a small bowl of white powder next to a saucepan filled with brown aqueous sauce in a saucepan and a set of measuring spoons
                    Veggie bouillon before thickening

                    1. Cut the vegetables very thinly

                    This will allow you to have a sweeter sauce. The mandolin is your best tool for that, but that doesn't stop you from using the food processor or doing it by hand.

                    If you're going to use the mandoline, here's some tricks to accelerate the process:

                    • Slice many carrots or celery stalks together;
                    • Slice the whole garlic head. Even if garlic skins go into the mix, you end up expressing only the liquid.

                    Warning: Unless you stubbornly want to go back to the traditional recipe for thickening your sauce with an inanimate component of a living being, use the mandolin's hand protector. This will prevent you from slicing your thumb into strips. 

                    2. Soften the taste of the tomato paste 

                    If time permits, warm the tomato paste a little to reduce its acidity. For example, you can also add a little baking soda (ratio: 1 cup of tomato paste to a quarter of a cup baking soda).

                    3. Simmer gently, uncovered

                    To get a good veggie demi-glace, use the same tips for preparing a meat stock: simmer gently. 

                    But beware! Avoid letting it boil. Why? Apparently, the agitation caused by the boiling prevents the particles from rising to the surface. 

                    4. Filter with a fine mesh

                    I used my nut milk filter bag to express the liquid to the maximum. (Let the mixture cool so as not to cook your hands on the bag). If you don't have this accessory, a fine-mesh sieve will do. 

                    5. Blend the preparation before filtering it.

                    This will allow you to get maximum flavor. But if you're like me and don't like messing up too many cookware, you can definitely skip this step. (I admit, I definitely skipped this step).

                    6. Mix your thickeners really well

                    You have two options: stir in the thickening powder and pectin separately or mix it with the pectin until you meticulously break up the lumps. 

                    No lumps should get into the thick sauce. Otherwise, you'll find yourself crushing them with the back of your spoon to make them disappear forever, like when you untwist the tangled threads of a yarn ball.

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                    What to Do with the Leftover Vegetables?

                    Here are some solutions to avoid waste:

                    Dehydrate them

                    If you have a dehydrator, dehydrate the vegetables for 12-16 hrs, or until they're dry, reduce them to a powder in a blender to make a powdered broth. If you don't have this appliance, bake them in a 100 ° F (38 ° C) oven with the door open until they're dry.

                    Turn it into a purée

                    Blend them with a little water. Put one part in the freezer and keep the other in the fridge to enhance your dishes' flavor.

                    Feed the earth

                    Finally, put them in the compost for your garden or the city.

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                    Other Creative Variations

                    For a less pronounced demi-glace, try other types of mushrooms, such as white mushrooms, coffee, or portobello.

                    Tomato paste works well here to provide a concentration of tomato flavor. It can also act as a thickener after the liquid has been filtered. However, it will change the taste (more acid and more umami). It can be replaced by Passata. 

                    For even more umami, add a little tamari or nutritional yeast.

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                    What to Combine Demi-Glace with?

                    As mentioned earlier, demi-glace is excellent for adding depth of flavor to your preparations. Incorporate it into the following dishes:

                    • Pasta, all kinds;
                    • Risotto, rice or barley;
                    • Soups and stews;
                    • Stir-fried vegetables;
                    • Potatoes, baked or mashed;
                    • Stir-fried tofu and tempeh.

                    It's very versatile, so experiment!

                    However, keep this in mind: demi-glace will enhance the flavor of a finished dish when incorporated at the end of cooking. If it is intensely tasty, before adding the demi-glace, dilute it with a few teaspoons of hot water until it reaches dense cream consistency. This will make its integration more straightforward and faster. 

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                    Make this Veggie Demi-Glace Now

                    A little know-how is all it takes to make a homemade demi-glace.

                    It's enough to make commercial preparations jealous, with their unwelcoming additives.

                    There's nothing colorful about the finished product, but you get a creamy, light sauce that's ready to stick on any dish you want to enhance the flavor.

                    You'll see, your simple dishes will turn into magical meals with the addition of demi-glace.

                    Now that the demi-glace has no secrets for you, you're ready to make your homemade versions! 

                    Veggie Demi-Glace Recipe

                    Adapted from the website Chef Steps.

                    Small jars of demi-glace sauce
                    Veggie demi-glace in jars

                    The Recipe

                    A man, dressed in a dark blue shirt, holds a spoon in his left hand and pours brown sauce into a white enamel mug that he's holding in his right hand]
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                    5 from 9 votes

                    Meaty Veggie Demi-Glace

                    This delicious sauce is perfect for dressing vegetables, flavoring mashed potatoes, or enhancing any dish's flavor. Quite sophisticated, it contains more than 10 ingredients. However, if you want something simpler, omit the ones where you see "optional" marked. It will still be tasty. The advantage of a demi-glace is to give a tasty flavor, umami, to your preparations. Your friends will love the meaty taste it evokes. You can cut the ingredients' quantity in half, but you might as well make a large amount of sauce if it's going to take that long to prepare. What's more, no one will hold it against you if you want to perfume your kitchen more than once.
                    Prep Time30 mins
                    Cook Time1 hr 45 mins
                    Course: Sauce
                    Cuisine: French

                    Ingredients

                    • 1 medium eggplant
                    • 1 small cauliflower or half of a large cauliflower (Optional)
                    • ½ medium celery root (Optional)
                    • 1 beet (Optional)
                    • 1 whole broccoli
                    • 4 medium carrots
                    • 2 onions or leeks
                    • 8 fresh shiitake mushroom (Notes)
                    • 4 stalks celery
                    • 1 bulb garlic
                    • ¼ cup white wine (Optional)
                    • 2 tablespoons tomato paste (Notes)
                    • 8 strips kombu (Optional)
                    • 8 sprigs thyme
                    • 3 L water (12 cups)
                    • 2 teaspoons guar or xanthan gum
                    • 2 teaspoons pectin (Notes)
                    • 1 teaspoon salt

                    Instructions

                    • Using a mandolin or vegetable peeler, finely chop or grate the vegetables and transfer them to a deep baking sheet.
                    • Add the tomato paste and, if desired, the kombu. Stir to combine.
                    • Toss the vegetables with oil to prevent them from sticking. Transfer to the oven and roast for about 45 minutes. Check them every 20 minutes or so, stirring and turning as needed to keep the edges from burning.
                    • Add water to the vegetables and return to the oven for 30 to 40 minutes.
                    • While baking, combine the thickening ingredients in a small bowl. Mashing with a fork until completely incorporated, breaking up any lumps.
                    • Filter the broth into a saucepan. Optionally, scrape and peel off the remaining vegetable pieces on the baking sheet with the wine, then filter carefully into an empty corner of the sieve to not lose the wine in the pile of vegetables. (A thin layer may form at the surface when let to cool for a few minutes.)
                    • Over medium heat, reduce broth to about half of its original volume. Remove from heat.
                    • Whisk the dry ingredients in the demi-glace until they are completely incorporated.
                    • Serve with your favorite dishes.

                    Notes

                    1. Vegetables: you can add as many vegetables as you want. Ones that wilt easily will do well. Make sure there are saltier than sweet veggies; otherwise, the sauce may be syrupy and sickening.
                    2. Mushrooms: shiitake really add flavor. Dehydrated mushrooms taste much more pronounced than fresh ones, so if you use those, halve the amount and soak them in water to rehydrate them. If you don't like this kind of mushroom, replace them with white or coffee mushrooms or four portobello mushrooms. 
                    3. Tomato paste works well here to provide a concentrated tomato flavor. It can also act as a thickener after the liquid has been filtered. However, it will change the taste (more acid and more umami). It can also be replaced by Passata. Sauté the tomato paste to soften its taste.
                    4. Salt: There is little salt in this recipe, but add some if you don't include enough salty ingredients like celery, celeriac, or kombu.
                    5. Thickeners: If you rarely think of using guar gum or xanthan gum, you can opt for cornstarch or unbleached all-purpose flour instead (much cheaper, too). 6. This vegetable demi-glace will keep for up to two weeks in the refrigerator. Keep 1 cup in the fridge and freeze the rest in an ice cream bin to make cubes.
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                    If you try this recipe, I want to know! Leave me a comment below or share it on Instagram. Tag @biting.into.life with the hashtag #bitingintolife

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