Cold Beet Soup

         

In Eastern part of Europe, there are many versions of this soup. I'm presenting here one of Ukrainian ones. I like this version because it's really good at a hottest time of the year because of plenty of delicious liquid, light and fresh.  Also it's convenient, because base of this soup can be stored in a jar in a fridge for a several days,  and variety of fresh veggies can be added right at a serving time.

Cold Beet Soup

For a base soup:

- 3 large potato, peeled

- 2 medium/large beets, peeled

- 3-4 liters of water

- 1.5 teaspoon lemon acid (or juice of 3 lemons)

- 1 tablespoon of salt (or to taste)

- 3 tablespoon of sugar (or to taste)

Add-ons:

- hard-boiled eggs, halved or roughly chopped

- cucumber, diced

- radish, diced

- sour cream (or yogurt)

- green onion (optional)

- fresh dill or parsley (optional)

1) Place peeled potato and beets into large pot with a water,  bring to a boil,  turn heat low and simmer,  partially covered, for up to 1.5 hours until potato is falling apart and beets are cooked through. 

2). Remove potatoes and beets in a sepate bowl. Chop potato into pieces right in that bowl. It's OK having potato almost mashed - it is going to be good in a soup.  Cool down beets under the cold water so you'll be able to handle it.  Grate beets on a large side of your grater. Transfer potato and beet back to the pot. 

3). Turn heat under the pot up. Add salt, lemon acid and sugar, taste the soup. It's important moment in your cooking, as on the balance of salt, acid and sweetness depends the final taste.  Keep adjusting it until you love it. It should be sweet-and-sour and not over-salted. When soup starts to boil,  turn heat off, take pot off burner. When soup is cooled down, pour in a large jar(s), keep in a fridge and serve cold. 

4). To serve, add vegetables of your choice (or see my list of ingredients). Dollop of sour cream or yogurt is the must. Replace dairy yougurt with any vegan yogurt, if you are like me and don't eat dairy.  It's the same delicious as with a dairy.

Notes:

- add-on vegetables I listed above,  are traditional additions. But you can be creative and add whatever you like.  I know people who likes pieces of bologna put in there,  or chopped garlic! 

 

Fermented Festive Veggies

        

Fermented Bright and Festive Veggies

- 1 cabbage, shredded

- 1 cauliflower, cut up into small florets

- 3 carrots, peeled and thinly sliced

- 2 medium beets, peeled and cut into thin matchsticks (to get red veggies)

- 1 tbsp turmeric powder (to get yellow veggies)

- 1 garlic head, peeled and thinly sliced (or meanced)

- 2 tsp allspice berries

- 2 tsp peppercorns

- 2 tsp chili flakes (optional)

- 10 bay leaves

- 4 liters cold tap water

- 3 tbsp salt

1) Prepare all your vegetables first, peel, shred,  slice,  etc. 

2). In a  large bowl,  mix cabbage with a 1 tbsp of salt and mix this very well,  applying pressure, rubbing with your hand.  I like to pound it with my special tool (see picture below). It's not a problem if you don't have it,  just mix and rub a cabbage with your hands.  It seems counter intuitive,  but it will result in a crunchy cabbage. Add the rest of the vegetables and spices, except beets and turmeric. Mix, just to combine all together. 

3). Transfer veggies into two large pots, splitting evenly between pots.

4). In one pot add turmeric. Dissolve 1 tbsp of salt in 2 liters of tap water, poor it over the veggies in a pot,  stir. Cover with a flipped clean plate with a diameter 2 inches less than diameter of a pot. On top, place a half-gallon clean jar filled with a water as a weight, cover everything with a piece of cloth. 

4). Add beets to the second pot. Dissolve 1 tbsp of salt in 2 liters of tap water, poor it over the veggies in a pot,  stir. Cover with a flipped clean plate with a diameter 2 inches less than diameter of a pot. On top,  place a half-gallon clean jar filled with a water as a weight, cover everything with a piece of cloth. 

5). Let both pots stay at room temperature, on a counter, for 3 to 5 days,  checking on it daily. You'll see how slowly color will change to bright deep magenta in one pot and beautiful bright yellow in another pot. Keep in mind that color will continue to enhance when, later on, you transfer it to a fridge. During fermentation process,  when it stays on a counter,  try to release bubbles once a day by applying more pressure on a plate or poking veggies with a long wooden stick. 

6). In 3-5 days,  when veggies are sour enough to your taste, transfer them into jars.  Keep them in a fridge and enjoy - they should be good for about a month or two. 

Notes:

- you can use fresh, peeled and thinly slices turmeric in place of turmeric powder. 

- my favorite is actually the liquid part, while veggies itself is a great accompaniment to any meal.  They also great chopped and added as a topping to your salad. 

- do not omit any of the key spices here - peppercorn, allspice and bay leaves. They are responsible for the great flavor in this recipe.  

- use common hygiene rules,  like clean hands,  bowels and utensils. When tasting veggies,  do not contaminate it with saliva 🙃.

- in place of chili flakes,  you can use sliced hot pepper, any kind.  Just mind the level of spiciness 😉.

Rosemary Garlic Almonds

       

Rosemary Garlic Roasted Almonds

- 4 cups whole raw almonds

- 2 tbsp minced rosemary

- 2 tsp garlic powder

- 1/3 tsp salt

- 2 tbsp ground flax

- 4 tbsp water

1) In a small bowl,  mix flax with a water. Set aside.

2). In a  large bowl,  mix together all remaining ingredients. Then add flax mix and stir everything together very well. 

3). Transfer mix on a parchment paper,  in one layer,  in a large baking sheet. 

4). Bake in a pre-heated to 250F oven for about 40 min until almonds are beige inside. Every oven is different,  so time is very approximate,  so it may take up to 2 hours. Almonds can be roasted at a higher temperature,  but they can burn really quickly,  so, check them often. 

5). Keep almonds in a closed container. 

Notes:

- I like to use fresh or frozen rosemary for this recipe. 

- Often oil is used for nut roasting. I don't like it,  so I use 'vegan egg' - mix of ground flax and water to get all that seasoning stick to a nut. Also lightly beaten egg whites can be used. 

- you may want to stir almonds some time half way during the roasting. 

No Flour Chocolaty Muffins

      

3 Ingredients No Flour Chocolaty Muffins

For about 8 muffins:

- 4 ripe bananas

- 4 tbsp coco powder 

- 4 tbsp peanut butter

1) in a foods processor, process bananas for about 20 seconds, then add coco powder and process for 20 sec more.

2). On a baking sheet,  place 8 silicone muffin forms and distribute the mix evenly among them.  Fill them up on about 1/3 of its volume. 

3). Warm peanut butter in a microwave to soften it up. Place about 1/2 tbsp of peanut butter into center of each muffin and using toothpick make a couple swirls. 

4). Bake in a pre-heated to 350F oven for about 40 min until edges are firm and center is somewhat firm. 

5). Before eating,  let them cool down completely,  not removing from a form

Notes:

- use good quality coco powder.  I use Dutch baking coco powder from Costco. 

- use pure peanut butter,  without oil, sugar, etc. I use organic one from Costco.

- I keep muffins in a container in a fridge. I like them better the next day,  when they firm up even more. 

- I used large silicone muffin forms,  filling them on 1/4, that's why my muffins are looking flat. 

Healthy and Chewy Coconut Cookie

     

Healthy Coconut Chewy Cookie

Well, guilty, I like my morning coffee accompanied by cookie.  To soften the blow to my health and figure,  I'm in constant search of healthy cookie recipe. Here is the version I come up with recently.  Yeah, it's vegan gluten- flour- sugar- bla- bla- bla- free.

For about 25 decent sized cookies:

- 3 cups  unsweetened coconut flakes

- 3 cups pitted dates (I used Medjool kind)

- 1 cup pitted prunes (optional,  they give a little sour note)

- 2 tsp cinnamon (I always use Ceylon one)

- 1/2 cup of water (to moisten enough to get the dough together)

1) Place all ingredients, except water, in a food processor.  Process until all mixed together well for about 1 minute.  Add water at the end.  You should get sticky thick moist dough.

2). Scoup dough into covered with parchment paper baking sheet. Flatten with a bottom of glass. To avoid dough sticking to a bottom of glass,  use plastic wrap (tip!).

3). Bake in a preheated to 359F oven for about 20 min. 

4). When removed from oven,  place on a cooling rack.  

Notes:

- keep cookies in a covered cookie jar, they will be more chewy the next day.  

- you can use vanilla instead of cinnamon.

- prunes totally optional.  Also you can replace them with any other dry fruits or berries like cranberry,  apricots,  etc. 

- you will need large capacity processor,  or cut the volume of all ingredients in half. 

- if you bake cookies without flattening them,  you'll get soft cookies that are yummy too (see the last photo on this page).

Sweet Potato Pita Bread

    

Sweet Potato Pita Bread

Here is the great healthy alternative to your bread. Just two ingredients,  not so much work,  and you have delicious pita or flat bread, call it whatever way you like.  Pictures and videos below will help you to master your pita making skills. 

For about 8 pitas:

- 2 cups mashed sweet potato 

- 2 cups oat flour (or whole wheat flour) plus some more flour for shaping

1) Peel, chop in large pieces and cook in boiling water one large sweet potato.  Drain and mash. Measure 2 cups of puree and place it in a large bowl. 

2). Add flour. Mix thoroughly, you'll get soft slightly sticky dough. 

3). Use more flour to roll out dough into 8-9" diameter circles,  about 1/4" thick. 

4). Cook on a both sides, on a dry skillet,  no oil.

Notes:

- usually I use oats,  blended into a flour in my Vitamix blender.  This time I used store-bought whole wheat flour. 

- you don't have to stick to exact 2-cup amount for the ingredients.  As a rule of thumb,  use the same volume amount of flour as you get mashed potato. For example,  this time I've got 3.5 cup of mashed sweet potato so,  I used 3.5 cup of flour to make a dough. 

- pita will keep for about 3 days,  covered,  without refridgeration, and,  of course,  much longer in a fridge

Beet Kvas

   

Beet Kvas

I was making several attempts to make beet kvas which would be not just healthy, but actually tasty drink. And finally, below is the recipe for delicious beet kvas as I imagine it to be. It ment to be drunk in small quantities as it is strong and potent potion, so don't loose control :) or your stomach might get upset. 

- 2 large beet roots

- 2 tbsp salt 

- 1 tsp whole black peppercorn

- 1 tsp whole allspice

- 2 garlic cloves, sliced

- 2 bay leaves

- filtered water

1) Peel beets, cut into large sticks and place in a clean glass 1-gallon jar

2). Add remaining ingredients, cover loosely with a lid and let it stay on a counter for 7-10 days.

3). I like to check on it every day. First days you'll see a little of white foam on a surface.  I spoon it out and discard. 

At the end of the process of fermentation,  after about 5 days,  you'll notice that kvas become very dark, there is no white foam anymore but rather pretty,  dark bubbles around the top on a surface. 

With a clean spoon, try a little of kvas every day,  when it reaches the right for you level of acidity,  transfer it in a fridge and enjoy in a little quantities at a time.  Remember,  that beet pieces can be used as well,  in a salad or just as a nice side to your meal.

Notes:

- when buying beets, choose the darkest.

- for fermentation,  I like to upcycle tall and narrow pickle jars with a wide neck.

- traditionally, at old times,  in Ukraine, beet kvas was often used in cooking,  for borscht or stews.

Vegan Mimosa Salad

  

Vegan Mimosa Salad

In Ukraine people knows Mimosa salad very well - it's a canned fish,  potato,  eggs,  carrots,  grated and layered with some mayo spread in between layers.  Rich, filling and yummy,  it was one of my favorite.. well,  a while ago.

Now,  when I'm vegan for a several years now,  I finally found the vegan version of recipe that I really like. Here the recipe for a crowd. 

For about 10" Mimosa salad: 

- 2 blocks of extra firm tofu

- 4 large golden yellow potatoes

- 2 large carrots

- 4-6 sheets or nori seaweed

- 5 green onions, green part only

- pinch or two of turmeric powder

- 1 tbsp soy sauce

- pinch or two black salt

- vegan mayo

- 1/2 tbsp flavorless olive oil

- 2 tsp smoked paprika powder

- salt, pepper

- two dill sprigs for garnishing

1) Peel potato and carrots and cook them in a boiling water until completely cooked. Drain the water, cool down potatoes and carrots. 

2). Break nori into large chunks and process in a  food processor into small pieces (or cut it with a scissors).

3). Coursely grate tofu and cook in a non-stick pan, stirring, for a couple minutes until it's hot and cooked through. Divide into two parts. 

In one part add soy sauce, seaweed and smoked paprika, mix well and set aside.  It's going to be our "canned fish" bottom layer.

Divide second half into smaller part and larger part.  To a smaller part,  add black salt and pinch of turmeric. It's going to be our "egg yolks". To a larger part, add pinch of black salt and a spoon or two mayo, it's going to be our "egg whites".

4). Chop green onion.

5). Assembling. I used special ring for layered salads,  but you can just use any round dish. Here is the order of layers you need to put your ingredients in:

- "canned fish" tofu

- mayo

- green onion

- coarsely grated potato

- mayo

- coarsely grated carrots

- mayo

- "egg whites" tofu

- "egg yolks" tofu around the edges

- garnish with dill and "egg yolks" to create a pretty mimosa branch

- cover with plastic wrap and keep in a fridge.

Notes:

- Salad can be prepared one day in advance.

- Secret ingredient is the black salt. It transforms tofu into eggs giving that specific eggy aroma. I would highly suggest do not omit this ingredient. 

WFPB Chocolate Mug Cake

 

I like my breakfast in a form of pastry for my morning cup of coffee. More ofter than not, I find myself not having anything that would go with a coffee especially taking in account my dietary restriction - it has to be whole food plant based vegan. 

That's when this recipe of cake-in-a-mug comes handy.  It's ready in 5 minutes including prep time! While the recipe is great as is,  it can be modified to suit your inventory,  needs or mood :) See below after-recipe area for variations. 

For 1 generous portion: 

- 3 tbsp whole wheat flour

- 3 tbsp almond flour

- 1 tbsp tapioca flour (optional but desirable)

- 2 tbsp coco powder

- 1/4 tsp baking soda

- 1/8 tsp salt

- 1-2 tbsp maple syrup

- 1 apple or 2 tbsp apples sauce

- vanilla

- 2 tbsp chocolate chips

- In a bowl, mix together the first 6 ingredients. 

- If using apple,  peel it and grate on a fine grater.  Or use apple sauce instead. 

- Add grated apple (or apple sauce) and all remaining ingredients to the mix. Stir well and transfer into a large mug or ramekin. 

- Microwave for 2 minutes or until cake is almost completely dry to the touch with a central spot being slightly wet.  

- Remove from a microwave and enjoy.  It's at its best when it is still slightly warm. 

Variations:

- if you are out of almond flour, or coco powder,  replace it with whole wheat flour. 

- instead of maple syrup,  add finely chopped dates. 

- in place,  or in addition,  to chocolate chips, add any kind of nuts, raisin or other dry or fresh fruits or berries.

- to bump up nutritional value,  replace one tablespoon of flour with tablespoon of ground flax seeds or add 1 tbsp of chia or hemp seeds.

- add cinnamon or other spices to your liking,  such as nutmeg, almond extract etc. 

All Good Breakfast Cookies

 

These cookies have only good stuff in them.  There is no sugar,  no gluten,  no additional fat,  no salt.  Right,  it's a full nutritional breakfast in its best form - in a form of cookie that goes perfectly with your morning cup of coffee. 

For about 25 cookies:

2 cups rolled oats

2 bananas 

1 large sweet potato

2 cups Almond flour

1 tsp soda

1 tsp baking powder

2 tbsp apple cider vinegar

2 cups dates,  chopped

2 cups prunes,  chopped

2 cups walnuts,  roughly chopped

3 tsp cinnamon

2 pinches of ground nutmeg (optional)

- Blend rolled oats into course flour ( I use Vitamix for this,  it takes 5 seconds)

- cook sweet potato in a microwave until soft and cooked completely. Peel it and cut in about 6 pieces. 

- in a food processor,  blend together cooked sweet potato,  and bananas. 

- now let's mix all together:  in a large bowl put your oat flour,  almond flour, baking powder,  baking soda.  Pour apple cider vinegar on a top of soda to activate it. Add banana/potato mix, dates, prunes, walnuts and spices. Mix well.

- scoop the dough into baking sheet covered with parchment paper, flat it out with fork or glass bottom. 

- cook in an oven preheated to 350F for about 30 min or until golden brown.