My Life in a Pyramid

Curried Cauliflower Coconut Soup Recipe (Vegan) & Fats to Include if Eating Vegan

March 14, 2012 in Homemade, Let's Make it Quick!, Lunch, Nutrients, Soup/Stew, Vegan

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I feel like I mention this in every blog post with a vegan recipe, but I just want to be very clear: I’m not a vegan. In fact, I really love raw dairy, grass-fed meat and wild seafood – I just haven’t blogged about them as much as I blog about vegan meals. Why? Simple answer: as an Orthodox Christian, I try to fast from animal products a few times per year, most notably during Lent (i.e. now). I find vegan eating to be quite challenging, because I love natural fats. They keep me satiated, help me stay in shape, and allow me to absorb fat-soluble vitamins in the salads I love to eat everyday. So in order to stay satiated and keep myself from gaining weight during these fasts, I have to get creative with my recipes, and find other sources of natural plant-based fats that can satisfy my cravings. Naturally, when I victoriously produce a satisfying vegan recipe, I am quite eager to blog about it!

Some plant-based fats I enjoy during Lent include:

Coconut – I love all things coconut, and include it in my diet even when I’m not fasting. I use virgin coconut oil to lightly saute veggies and in smoothies, and in vegan baking. I also use unsweeted, unsulfured shredded coconut in smoothies and baking, and coconut manna (dried whole, unsweetened coconut) in smoothies and all kinds of recipes, including this one for curried cauliflower soup. I do avoid store-bought coconut milk though, because a) it has added synthetic vitamins and is watered down b) the creamier ones are sold in cans, and I have a bias towards any kind of plastic lining, even “BPA-free”. I did make coconut milk at home, and I’m planning to blog about it, but it’s kind of a laborious process, so I’d stick with the coconut manna (dried coconut) dissolved in filtered water to make coconut “milk” – similar end result anyway. I also use coconut flour from time to time to make easy grain-free pancakes and crusts – yum! Anyway, all this to say: I really don’t think I can do a vegan fast without coconut!

Avocado – I make it no secret that I have an ongoing love-affair with guacamole, but I actually got really excited when I found that I could make a vegan creamy chocolate pudding using avocados a couple of weeks ago. Also, it’s worthwhile to note that avocados are super healthy (and ideal for glowing skin!) This article does a good job discussing some of the health benefits.

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Nuts – There’s really no way to go without nuts if you’re a vegan for any period of time. My favorites are almonds, walnuts, hazelnuts, pecans, macadamia nuts, pistachios and cashews. I eat them as is (as snacks), or I soak them and make nut milks, or use them in vegan (homemade) spreads, or even in desserts like this grain-free apple pie or this grain-free pumpkin pie.
High-quality extra virgin olive oil – It’s no secret that high-quality olive oil is good for health, and I use it liberally on raw salads and in dips. I also sometimes cook with it during vegan fasts, but I try not to do that very often because the jury is still out on how much olive oil oxidizes (releasing free radicals) when heated. I definitely don’t deep fry in olive oil (or any other vegetable oil for that matter). In case you’re curious, I use Nabali Organic Olive Oil from Canaan Fair Trade – one of the purest olive oils on the planet!

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How to make a vegan soup super creamy and filling …

If you’re making a vegan soup, but you still want it to have a creamy taste and consistency, you can’t use awesome homemade chicken broth/stock or bone broth, because … well, then it’s not vegan anymore. You also can’t use any dairy products like cream or milk to achieve the creamy effect you so crave. Another thickener used in soups is gluten (in the form of various flours), but if you’re avoiding gluten or grains for health reasons, you won’t be able to use those either. But don’t despair! There’s a great solution, my friends, and it’s called coconut! With coconut oil, manna (dried coconut), and homemade coconut milk, you can achieve the creamiest soup you’ve ever had, and it would still be vegan!

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Now, for today’s recipe … if you’re new to cooking, you may be a little confused by the choice of flavors in this soup. Cauliflower + coconut + Indian spices … really? I can imagine some of you thinking, “will this be any good …?” Well, to assuage your fears, I don’t share things that I don’t drool over and crave, so yes, it’s delicious! This recipe was actually inspired by a recipe for creamy (but dairy-free) cauliflower soup made with homemade chicken stock, which I shared on MidEATS several weeks ago. And that recipe was inspired by this really simple vegan cauliflower soup recipe on Food52. Both were lovely, but I wanted to get a little creative and find an excuse to use a lot of organic ground turmeric … you know, the spice that has been shown to slow cancer growth and inhibit inflammation? Yeah, turmeric is pretty darn awesome. So this is basically “Take 3″ of the cauliflower soup extravaganza, and it introduces coconut and Indian spices to a really simple base of water with sauteed onions, cauliflower and garlic. This is so easy; it can be made by someone who really don’t consider himself or herself a cook by any stretch of the imagination. Try it and let me know what you think!

Curried Cauliflower Coconut Soup (Vegan)

by Heba

Prep Time: 15 minutes

Cook Time: 30 minutes

Ingredients (serves 6)

1 head large fresh organic cauliflower, roughly chopped into 1/2 inch pieces
2 tablespoons organic virgin coconut oil
1 medium red or yellow onion, chopped
2-3 fresh garlic cloves, peeled and minced
6-7 cups hot water (use filtered)
3-4 tablespoons organic coconut manna (whole dried coconut)
2 tablespoons organic ground turmeric
1 teaspoon organic garam masala
1/2 teaspoon organic ground allspice
1/2 teaspoon organic ground cumin
1/4 teaspoon organic ground coriander
2 green cardamom pods, seeds crushed (you may use already ground cardamom instead)
4-5 fenugreek seeds (optional)
2 teaspoons Himalayan sea salt or other unrefined salt, to taste
1/2 teaspoon freshly ground black pepper, to taste
Fresh lemon juice, to taste (add to individual plates when serving)

Instructions

(1) Chop and saute onion and garlic: Chop 1 yellow or red onion and saute it on medium heat in a large pot with 2 tablespoons of virgin coconut oil. When the onion becomes translucent, add 2-3 cloves of minced garlic and saute for a few more minutes.

(2) Chop cauliflower and add to pot: Once the onions have very lightly browned and become fragrant, add the chopped cauliflower and saute for another few minutes.

(3) Heat water: In a teapot or other pot, add 6-7 cups of filtered water and heat. Pour into pot with cauliflower, onions and garlic, and bring to a boil. Lower heat to medium-low and simmer for 20 minutes or so until cauliflower has cooked.

(4) Blend and add seasoning: Using an immersion blender (it’s easier than transferring to blender), blend the cauliflower, onions, garlic and water into a creamy puree. Add 3-4 tablespoons coconut manna (dried coconut), and blend again to melt and incorporate the flavors. Spice it up by adding the turmeric, garam masala, allspice, cumin, coriander, and crushed cardamom pods. Add salt and pepper to taste, blend to mix in spices, and serve while hot, with a few drops of fresh lemon juice if you wish.

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*Post shared on Butter Believer’s Sunday School Blog Carnival, Easy Natural Food’s Soup Night, The Healthy Home Economist’s Monday Mania, and Real Food Wednesday.

Tags: allspice, almonds, avocado, black pepper, cardamom, cauliflower, Coconut, coconut flour, coconut manna, Coconut Oil, coriander, creamy vegan soup, cumin, curried soup, extra virgin olive oil, fats, fenugreek, garam masala, garlic, grain-free, healthy fats, immersion blender, Indian spices, Lenten fast, nut milks, nuts, onion, Orthodox Christian fast, shredded coconut, turmeric, unrefined salt, vegan, vegan baking, vegan eating
18 Comments »

Creamy 10-Minute Chocolate Pudding Made with Avocados (Raw & Vegan)

February 29, 2012 in Dessert, Let's Make it Quick!, Nutrients, Snack, Vegan

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I, like most people in the world, have a thing for chocolate. Actually, to be specific (according to a Yahoo answers page, no less), exactly 5,876,851,128 people like chocolate. Yeah, don’t ask. Anyway, so I’m pretty much obsessed with the taste of chocolate; I crave it at least once a week. And I happily satisfy the craving, with no regrets! It turns out that dark chocolate has numerous benefits, both according to conventional dietary advice and to dietary rebels in the primal food communities. Either way, it’s good news for me!

Ain't that the truth!

A couple of months ago, I was in the mood for a flavorful chocolate pudding. You know … the melt-in-your-mouth kind, with a dark chocolate bittersweet flavor? And since I don’t believe in buying pre-packaged anything, I decided on attempting a homemade version. Since I was making it myself, it’d be great if it were also raw … and why not try to make it vegan while I’m at it? That way, I can enjoy it throughout the year, and even when I’m fasting from animal products (as is customarily done in the Christian Orthodox tradition).

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It took me little time to realize that this raw and vegan chocolate pudding adventure was going to be no easy feat. I had no idea where to begin! Should I use some kind of soaked nut, like cashews, as a base? Possibly. But soaking required time (overnight), and I wanted chocolate NOW. Hah, so that won’t work. I examined my fridge contents and all I had on hand were avocados. They were soft to the touch, so they were ripe! I would use avocados, and I wouldn’t tell my family members, because, well, they would think I’m crazy. In my house, avocados were the mainly used in salads and guacamole (a personal favorite). To them, avocados could never be thought of as dessert. But if only they knew how I’d revolutionize their world when they’d find out that the main ingredient in my chocolate pudding was … avocados!

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I swear I didn’t plan this, but avocados are also super healthy. Rich in monounsaturated fats — yup, 85% percent of it is fat — avocados have anti-inflammatory properties that are out of this world (WH Foods). Naturally-occurring phytosterols, polyhydroxylated fatty alcohols (PFAs), and oleic acid are the three main fat components in avocados … and if that doesn’t mean much to you, you can trust in the fact that these fats and antioxidants have been shown to reduce inflammation in the body, which is at the root of many diseases. In fact, this study here shows that the PFAs in avocados can provide non-sunscreen protection against UV-induced damage in skin cells! (P.s. I don’t believe in chemical sunscreens, especially with these God-given natural alternatives available in nature. Oh, and I love the sun.)

Anyway, so armed with this little bit of knowledge about the health benefits of avocados, I was ready to start experimenting in the kitchen. Often perceived as a vegetable, I wanted to give this fruit — the avocado — back its dignity. I was determined to turn it into the best chocolate pudding anyone has ever tried.

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The other ingredients I used in this mix were all ingredients I had in my pantry or in the fridge. The Ecuadorian Truly Raw Cacao Powder I had on hand was organic, fair trade and unsweetened (Pacari is a great brand for chocolate, by the way). I also had Pacari Cacao Nibs in the pantry, so I’d add a handful of those for a little added crunch. What about the sweetener? Natural is best is my motto, so I’d use either raw honey or 100% pure maple syrup (choose Grade ‘B’ for ‘better’; seriously, it’s better because it’s extracted later in the season and has more health benefits than Grade A). I can also add some medjool dates in there for good measure, and subtract some of the other sweeteners (whether honey or maple syrup). For the liquid part, I used homemade almond milk the first time (to make a vegan version), and raw cow’s milk the second time, with similar results. A little bit of coconut oil to make things nice and smooth, chia seeds for added health benefits, a tiny bit of fair trade vanilla extract, and … blend!

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I gathered all my ingredients, and brought out my food processor (nothing fancy, just a Cuisinart one), and started peeling my avocados. By the way, the easiest way to take out the avocado flesh is to scoop it out! Since many of the vitamins are concentrated in the part of the avocado in contact with the skin, you should definitely scrape it off with a spoon so it doesn’t go to waste. Just slice the avocado horizontally, scoop out the flesh, squeeze the round seed from the other half and scoop out the flesh from there, and you’re done. Easy peasy.

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The whole process took … you guessed it: 10 minutes! The end result? An unbelievably creamy, satisfying chocolaty dessert. I thoroughly enjoyed every bite. And my family? They loved it! Even my brother who hates avocados (weird, I know) liked the dessert and finished the whole thing.

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After the first successful attempt to make this pudding, I made it again and again. So far, I have probably made it close to a dozen times, each time innovating a little and adding a bit more cacao and a little less milk. One time, I tried adding bananas in there — bad idea; the whole thing tasted like bananas and overshadowed the tasty cacao flavor!

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The best discovery with this pudding is that it was so versatile. If I had the avocados and cacao powder on hand, the rest was basically interchangeable. No vanilla, no problem. I can skip that! Coconut oil running low? I can use some coconut manna (dried coconut) instead, or forget about that ingredient entirely. No almond milk in the fridge? Coconut milk works great. Want it to be a bit more creamy? Add some raw, grass-fed heavy cream in there.

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Generally speaking, I’m a huge fan of adaptable, versatile, and quick recipes. In just a few minutes, I had a creamy chocolate pudding ready … made from scratch. I know all the ingredients in there, which makes me feel even more secure about its health benefits!

I urge you to try this easy and delicious recipe next time you’re in the mood for something chocolaty and sweet. I’m not even going to call it a decadent treat, because it’s good for you! It’s just a treat.

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Creamy 10-Minute Chocolate Pudding Made with Avocados (Raw & Vegan)

by Heba

Prep Time: 10 minutes

Cook Time: It’s raw!

Ingredients (serves 4)

2 ripe Hass avocados, peeled
2/3 cup of pure, fair trade cacao powder (unsweetened) – I use Pacari Ecuadorian Truly Raw Cacao Powder
3/4 cup homemade almond milk or coconut milk (if vegan) or whole raw cow’s milk (if not vegan)
4-5 tablespoons of 100% pure Grade B maple syrup (use 1-2 tablespoons if also using dates)
3 organic medjool dates (only use if cutting down on maple syrup)
1 tablespoon virgin coconut oil
1 teaspoon fair trade vanilla extract
handful of chia seeds (optional)
handful of pure, fair trade cacao nibs (unsweetened) – I use Pacari Cacao Nibs (optional)
unsweetened, unsulphured shredded coconut (optional)

Instructions

(1) Slice avocado: Cut avocado horizontally and scoop out flesh with a spoon.

(2) Blend all well: Add all ingredients to a food processor and blend.

(3) Taste test: Add more liquid if too thick, and adjust sweetness and chocolatiness (hah- don’t think that’s a word) as necessary.

(4) Refrigerate and serve: The pudding tastes better cold, so stick it in the fridge for a couple of hours (or in the freezer for 20 minutes) to cool a bit. Add some cacao nibs, coconut shavings, and walnuts (if you wish) for extra crunch. And savor every chocolaty bite!

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How tempting does that healthy dessert look? Be honest!

*This recipe has been submitted to Very Good Recipes’ St. Patrick Recipe Challenge.

Tags: avocado, chia seeds, chocolate, chocolate mousse, chocolate pudding, Grade B maple syrup, healthy dessert, healthy fats, homemade dessert, quick dessert, Raw dessert, vegan chocolate pudding
34 Comments »

The Zesty Trio (a guest post by Sherif)

May 15, 2010 in Dinner, Lunch

As a single guy in grad school, living in the city, I ate out 95% of the time. Since I didn’t have much experience in the kitchen, I had a perception that it would probably be hard for me to eat at home regularly: it might be time-consuming, or I might not know what I’m doing. I didn’t even really know what to buy, how to pick good produce, etc… So, overall, due to lack of experience and lack of exposure to healthy home eating, it all seemed a little intimidating. In an attempt to be healthy, I used to get the already chopped fruit platter from Costco, and the organic salad greens mix, but I wasn’t even consistent with that!

At that time, salads were something I felt were healthy, but they were never that exciting. Something about restaurant salads (as pictured to the left), and the way they get drenched in dressing, made them not especially enticing… Here are the likely reasons why these restaurant salads, even on their best day, just miss the mark: (1) who knows what ingredients they use! Are they the most natural and freshest veggies? Probably not … (2) What does the restaurant rely on for the flavor? It’s (a) the dressing, which to me often just makes a salad gooey, and (b) the meaty addition (be it chicken, seafood, or steak). What I learned recently is that there are much more healthy and more interesting ways to liven up a salad In this post, I wanted to share one of them …

Since Heba and I got married, she’s been really encouraging in making sure we eat healthy wholesome food, and we do eat at least 80-90% of our meals at home! This includes making sure that we eat a big salad, and we try for every day, but it usually ends up being like 4-5 times a week. In the months we’ve been married, she’s introduced me to so many interesting, cool, refreshing, salads! Back in my single days, I used to think of a salad as a necessary addition to my diet, something I just “had to do”. Now, I really look forward to it as much as I would a nice juicy steak! I’d like to encourage you to get creative with your salads, because you will likely develop the same affinity toward it, with some invaluable long-term health benefits!

The Zesty Trio is one way to give a nice kick to any salad. It consists of fresh parsley, fresh cilantro, and fresh scallions. We get these from Whole Foods, all of them organic, and they are all really cheap as well!

Here are the ingredients used in one of our salads, including the zesty trio, lettuce, tomatoes, cucumbers, peppers, and lime. We also use olive oil (not pictured) with the lime, almost always, as a healthy and tasty dressing, along with some crushed black pepper.

Here is a shot of the final product! One plate for me, and one for Heba

Now, one thing I like to add to the zesty trio, for a very harmonious quartet, is avocado. This is one such salad I made for lunch, when I was alone, while Heba was out of town to visit her family. This one just had the zesty trio, a whole avocado, a tomato, and our healthy dressing (olive oil, lime juice and black pepper). Next to it, I had a piece of toast with cottage cheese (made with milk from grass-fed cows), drizzled with extra virgin olive oil and lime juice, and seasoned with black pepper. This lunch actually held me over for the entire day, and I didn’t have to (or want to) eat anything else. I’m guessing it’s the avocado because it contains some plant fat, and I was so satisfied that I had no interest in food for the rest of the day… This is pretty much the first time that has ever happened to me I wouldn’t advocate using it to try to starve oneself, but I think it makes a lot of sense to listen to one’s body… Would you agree?