Global Table #7: Whipping Nutrition into Vegan Ice Cream, Popsicles, or Smoothies

Popsicles for Breakfast?

"Mom lets me have popsicles for breakfast," Gia flaunts to visitors while Angela, her mom, never stops smiling.  Angela has studied nutrition and cookery most of her life, and now blends the two into mouth-watering treats.

"When I make the popsicles, I control what goes into them," Angela explains calmly.  

Fresh fruit with a vegetable or two hiding in plain sight, soy milk, yogurt or tofu fuse into easily made, readily accessible nutrition that a four-year old can relish. 

A Vegan Extravaganza

The milkshake version goes well with banana bread.

Recently, another cooperative of moms gathered at a branch library to share similar expertise.  I invited a health-conscious Japanese mom and her two kids to Vegan Ice Cream, a presentation featuring both step-by-step modeling and taste-testing several commercial brands.  

I had anticipated a small crowd as the word vegan seems to deter rather than attract participants. 

I was absolutely wrong. 

Even simple raw ingredients blend into a frothy,
end-of-summer treat.

Nearly sixty people had assembled at the start of the presentation, and librarians kept bringing more folding chairs as more people poured in and the number swelled.  

Who could have guessed that vegan ice cream workshop was the hottest place to be?

Pineapple Banana Vegan Ice Cream

This recipe can make vegan ice cream, shakes, or popsicles, depending on your preference.  Give these simple ingredients a whirl in the blender for a frothy, end-of-summer treat.

Ingredients:

2 cups frozen pineapple

2 cups frozen banana

2 cans coconut milk/cream (thicker is better)

1 tablespoon vanilla

1-2 tablespoons agar (optional)

1 tablespoon honey (optional)

Directions:

(1) You may want to thaw the fruit for 30-60 minutes before starting.  Try to separate chunks as much as possible to save wear and tear on the blender.  

However, the coldness helps the mixture to thicken and gives it a texture like a milkshake.

(2) Mix in ingredients a little at a time.  We added 1/4 of each fruit with 1/2 can of coconut milk at a time.  Toward the end add the agar, vanilla and honey as you wish.

(3) The mixture will harden if you freeze it.  You may want to thaw it a little before serving to soften the ice cream.  However, adding agar should give the ice cream a thick, creamy texture.  

Popsicle Option

Another option is to pour the mixture into popsicles molds.  Spray or spread oil inside the molds so that the popsicles come out more easily.  Then, pour in the pineapple-banana mixture, allowing a little room at the top for expansion as the liquid freezes..  Wipe away any spillage on the sides so that added ice around the rims won't lock in the popsicles.   Then, freeze for a few hours or overnight so that you can have one for breakfast.

Just before serving, run warm water over the outside of the molds.  Popsicles should slip out easily.

Global Table #6: Unlocking the Imagination with Honey Wheat Shape Rolls

Many thanks to readers who have waited for this post.  From this point forward, I will publish posts once a month, generally around the middle of the month. I am working through computer woes and an increasing work schedule.

Still, I wanted to share an afternoon of creativity and fun using the honey wheat dough from my last post.

Whatever I have learned through projects lives on in my memory when tests and lectures have faded. I may check recipes for exact measurements and procedure.

Nevertheless, my hands never forget the shapes they create or the imagination that inspired them.


A batch of honey wheat dough set it in front of children unlocks the same imagination in them. They watch as I tear and roll and shape the dough into dogs and cats, flowers and turtles.

They begin with imitating my shapes.  When their confidence grows, they attempt their own shapes. Some roll designs hold their shapes better than others. Fortunately, even flops bake up into delicious rewards for daring to experiment.

The photos along the right margin came from an afternoon with lovely Japanese family. Together we poured our imaginations into sculpting dinosaur fossils and a plump panda, a wide-eyed owl and a samurai sword, a whimsical cat face and a slice of pizza.

Their mom even contributed to the project.  She prepared two fillings to stuff into the rolls - a spicy sweet potato paste and a sweet egg filling.

I offer the directions for making six shapes in the link and screenshots below as springboards. Feel free to try each shape, but also to unlock your imagination. What shapes would you enjoy making? Would you like to add a filling or a glaze?

Please let us know what you discover.

Shaping Honey Wheat Rolls

Shaping Honey Wheat Rolls

Temporary Hiatus

I am taking off the month of June.  Motherwit will resume in July.

Global Table, Week 5: Remembering Grandma with Honey Wheat Loaves

Lena's mixing bowl 

Grandmother Lena died several years before I was born.  My mother, however, has transported her to me through stories, life lessons, and a few select artifacts.  I especially treasure her mixing bowls. As I create my favorite recipes, I imagine her doing the same.

My mother reported that Grandma Lena could bake anything, from simple muffins to complex pastries.  However, like me, she believed that food should first sustain and second entertain.  In a nutshell, nutrition should come first.

This recipe produces
12 - 16 crescent rolls.

Rather than considering mundane tasks involving food sustainability beneath a woman with a master's degree, she saw potential as a community model and leader in her efforts.

Ahead of  her time, Lena studied nutrition and adapted her recipes accordingly.  Modern preservatives, pesticides, and genetic-engineering never entered her kitchen.  Before community or even victory gardens, she highly valued growing and cultivating her own food.  

Unfortunately, when she passed, many of her recipes died with her. Perhaps she never wrote them down, or perhaps my grandmother, a baking rival, discarded them.  

I tried to recreate recipes combining her nutritional approach with current research trends.  The following recipe can make 12 - 16 rolls, or 2 - 3 small loaves, depending on pan size. Feel free to experiment and find what works for you. 

Image Credit: Julie Magro 

Several natural ingredients contribute to the nutritional and flavor values of this dough.  Let's unpack a few of their benefits. 

Coconut Flour

In equal amounts, coconut flour contains less calories but more protein, fiber, and healthy fats. I replace some of the white flour, maybe a 1 to 1 1/2 of the white flour.

Image Credit: Bruce Matsunaga

Coconut Oil 

Experts disagree about whether coconut oil helps with cholesterol. Pacific Islanders have used coconut products without heart or cholesterol problems, but some research suggests that Americans may yield different results.  Check out coconut oil and cholesterol for yourselves. 

However, coconut oil contains long-chain fatty acids (LFCAs).  The liver breaks them down into energy. Small cell structure allows for cell permeability and easily access to immediate energy. For both reasons, our bodies digest LFCAs easily rather than storing them as body fat. 

Image Credit: theimpulsivebuy

Coconut oil provides the consistency of butter and a slightly nutty taste.  I suggest using it in moderation, like in this recipe.

Nutritional Yeast

This super food concentrates all the B vitamins, 15 minerals, and 18 amino acids.  The yeast is technically dead.  However, it still adds puffiness and flavor to whatever I bake. Without adding fat, it adds the richness of butter and taste that kids love.  Even my cats attack the bags if I leave them out.

White Whole Wheat Flour

Image Credit: Rebecca Siegal

White whole wheat flour comes from a lighter-colored, lighter-tasting variety of whole wheat.   It packs in the nutrients and fiber of whole wheat with the light, versatile taste of white flour.  For most baking, it provides a healthy alternative to processed white flour.

Honey Wheat Loaves

Ingredients:

1 1/4 cup warm water

2 1/4 tsp. baking yeast

1/3 cup honey

2 1/2 cups whole wheat flour

2 1/2 cups white whole wheat flour (can use coconut flour for part, or white flour for all)

1 cup warm milk (cow, soy, coconut or other)

1 tsp. sea salt

2 1/2 tbsp. coconut oil

1/2 cup soy flour

1/2 - 1 cup nutritional yeast

Directions: 

1.  Put the warm water into a large mixing bowl.  Sprinkle in the baking yeast and add the honey.  The yeast should dissolve and bubble within a few minutes.

2. Add the warm milk, oil, salt, and white wheat flour.  Fold in the whole wheat flour, soy flour, and nutritional yeast and mix well.

3. Sprinkle flour on a clean table.  Turn out the dough onto the table. Knead it until it is soft and stretchy (6 to 8 minutes).  Spread oil inside a large container and put in the dough.  Let it rise in a warm place for an hour or more.   Otherwise, let it rise overnight in the refrigerator overnight.

4. Shape into loaves and place into two 9" x 14" pans (or smaller if you wish).  Bake at 375° for 30 to 35 minutes.  Cool on a rack.  Tap on pan bottoms to release after 5 -8 minutes.  Enjoy!   

The Global Table, Week 4: Tempeh-Tofu Sausage Balls, Making Soy as a Comfort Food

A block of tofu is like
a blank canvas, ready to transform
into an infinite variety of dishes.
Image Credit:  Jenny Hones

The Tofu Conversion

Living in Japan convinced me to cook completely vegetarian.  Even if handling dead animal carcasses didn't revolt me, the cost of meat and fish would.  

While my ex-patriot colleagues and friends complained about paying two to three times the American prices, I explored the array of available soy products.  Armed with vegetarian cookbooks, I substituted and experimented until I developed my own comfort food.

Even if most U.S. tempeh loses its
 probiotic virtues in processing, it still adds
taste, texture, and nutrition to dishes.
Image Credit: Gloria Cabada-Leman

Even small Japanese grocery stores offered a range of tofu from soft, silken kinu  to firm, cotton momen tofu. My students explained the characteristics of each type. Firm tofu mixes well with flour, oregano, sage and thyme to 
make savory vegetarian sausage balls.  

Integrating Tempeh

Returning to America gave me access to  a whole-bean alternative: tempeh. This Indonesian soy staple added delightful, chewy bits to the even smoothness of tofu. Soy, coconut and whole wheat flour made their way into the mixtures.

Tempeh-tofu balls, green peas,
and  lentils and rice are one
of my favorite meals.

My final product bears a resemblance to the original recipe, 
but also reflects East Asian and Caribbean influences. Paprika, hot mustard and hot pepper sprinkled their ways in to the dish.  I replaced margarine with tropical coconut oil. Even the optional gravy adopted the tinge of toasted sesame oil.  

Making this dish my own meant taking tips and advice from
several mothers, cultures, and palates.  Feel free to make it your own.  Ingredients with asterisks (*) are optional, as is the alternative mixture of flour. 

This recipe makes seven yogurt containers filled to 2/3 capacity.  I make great quantities to freeze and make my own convenience food.  You can reduce amounts to make a smaller batch. Bon appetit. 

Tempeh - Tofu Sausage Balls

Even today, I look forward to this supper on cold winter nights.

Ingredients: 

The finished dough should roll easily
into balls. Adjust liquids and add
flour as necessary. 

32 ounces tempeh and tofu (I use two 8 oz. block of tempeh and one 16 oz. block of tofu)
5 cups flour - all white, all white wheat, or the following combination
     * 2 1/2 white wheat flour, 1/2 cup soy flour, 1 cup coconut, and 1 cup white flour
6 tsp. baking powder
1 1/2 tsp. salt
1 cup coconut oil
2 - 4 tsp. oregano
2 - 4 tsp. thyme
2 - 4 tsp. sage
1 - 2 tsp. basil

Space the balls apart
so that they bake separately.

 1 - 2 tsp. paprika
1 tbsp. dried parsley
* 1/2 tsp. dried oriental hot mustard
* 1/2 tsp. dried, ground hot red pepper
* 1/4 cup golden flaxseed meal
1 cup or more nutritional yeast
1 to 2 cups almond-coconut (or other) milk (depending on humidity and temperature)
2 - 4 tbsp. olive oil (perhaps 1/2 toasted sesame oil).

Directions: 

1.  Steam tempeh for fifteen minutes in steamer.     
(Defrost completely first).  Let it cool. 

Fill up 24 oz. yogurt containers
to 3/4 and then add gravy.

Drain tofu and let it warm to the touch.

2.  Mix the flour, baking powder, and salt in a large mixing bowl. (Later split the mixture into two mixing bowls).

3.  Add in coconut oil with a fork until the mixture becomes flaky.

4.  Crumble in cooled tempeh and lukewarm tofu (Mixing cold tofu by hand is uncomfortable.) 

5.  Divide the mixture into two bowls to mix more easily.

6.  Sprinkle and mix in the seasonings.  Adjust as you like. 

Seven containers,
one for the refrigerator,
and six for the freezer.

7.  Add a little  milk or water at a time until you can roll the dough into balls.

8.  Preheat oven to 375°.

9.  Pour oil into a small bowl.  Dipping fingers in oil, roll dough into 1" - 1/1/2 " diameter balls. Arrange balls on properly greased cookie sheets.

10. Bake for 20 - 30 minutes, depending on size.
Check by inserting a fork.  If it comes out clean, the sausage balls are done.  

Serve as they are, OR drizzle gravy over them (recommended).

Gravy

Ingredients:

Gravy adds a touch of American
home cooking.

1 cup white wheat or white flour
1 cup nutritional yeast
3/4 cup margarine
6 cups hot water
6 packets Not Chikin' vegan bouillion cubes (or chicken bouillion cubes)
6 tbsp. tamari soy sauce
2 tbsp. toasted sesame oil

Directions:  Stir often and watch closely to prevent burning.

1. In a thick, heavy-bottomed pan, toast the flour for 5 - 7 minutes.
Stir often and watch carefully so it does not burn.

2.  Add nutritional yeast and toast 5 minutes more.  Stir often and watch carefully so it does not burn.

3. Stir or whisk in the margarine to form a gravy.

4. Either mix bouillion cubes and water in a separate bowl, or mix into the pan.

5. Stir constantly to prevent lumps as the gravy thickens for a few more minutes.

6. Stir in the soy sauce and sesame oil.  Serve over sausage balls. 

The Global Table, Week 3 - Banana Bread, from Returning Favors to Caribbean Motherwit

Even today, banana bread and tea
conjure up memories of Japan.

Returning the Favor

Mother's Day brings to mind  life lessons, not only from my mother, but from several mother figures who shared their wisdom.   One such lesson was the Japanese concept of on-gaeshi. 

On-gaeshi encapsulates feelings I could never express in English. We English speakers use the term "returning the favor" similarly, but it lacks the depth and bonding of on-gaeshi. 

Thanks to my four-loaf Wilton pan,
I can bake gifts or extra loaves
 for the freezer. 

On-gaeshi expresses a bond that holds two people in a most beautiful, ongoing debt. Both people take pleasure in repaying kindness, in pleasing one another.  People often express this bond through exchanging thoughtful gifts. 


The concept may baffle or even frighten independence-touting Westerners.  Most Japanese, however, value on-gaeshi as Westerners prize unconditional love. 

I turned to baking to supply these gifts. However,  previous American teachers had already acquainted them with the charms of cakes, cookies, and pies. 

I needed something not too sweet (a common criticism of American sweets) and original.  Then, I stumbled upon a Jamaican banana bread recipe in an international cookbook.  

The simple recipe made use of ingredients I could easily find.  The nutmeg gave it panache that distinguished my banana bread its sugary counterparts. Soon, I baked and gave it away as my signature thank you.  
As I played with the recipe, I replaced white sugar with brown and reduced the amount.  I added cinnamon and dashes of allspice and cloves.  This new, improved version made rounds of grad-school potlucks and came out a winner all over again.

We are only beginning to learn the scientific benefits
of coconuts that tropical mothers intuitively trusted.
Image Credit: Hafiz Issadeen

Caribbean Roots and Coconut Fruits

Banana bread re-entered my life through an independent baker from Montserrat at a Farmer's Market.  

Ruth* blended healthy grains and exotic fruit into taste-sensations of breads every Tuesday and Thursday. Gradually, she gained a good reputation and expanding clientele for baked goods as scrumptious as they were nutritious

As we conversed, she her extensive knowledge of nutrition.  She emphasized  the benefits of coconuts: its toasted, shredded meat, oil, milk and flour.  Her banana bread resolved any lingering questions I had about adding her wisdom to my own bread.  I still buy her breads, but also experiment on my own. She nudged me to stick with natural organic ingredients as much as possible.  A million thanks, Ruth*.

* I have changed the baker's name to protect her privacy.

Building Your Best Banana Bread
     
As always, I offer each recipe as a starting point.  Every baking experience invites us to experiment.  

    Ingredients: I have placed asterisks (*) next to optional ingredients or combinations.  For a simple, straightforward bread, avoid the asterisks.  If you feel adventurous, feel free to add the asterisked ingredients.  
Alternative mixtures in parentheses  include some of my favorite health foods.
    Amounts:  I have ranges of volume.  The smaller will yield one 9" (22.5 cm.) loaf or two 2" x 3" (5 cm.  x 7.5 cm.) loaves. The larger amount doubles the amount for my 4-loaf Wilton pan. 

Ingredients: 

1/2 - 1 cup coconut oil
1/3 - 2/3 cup brown sugar (may substitute 1/8 - 1/4 cup with xylitol) 
1 -2 tbsp. vanilla, powdered or liquid
1 -2 eggs or flax eggs 
      (FLAX EGG:  1 TSP. GOLDEN FLAX MEAL + 2.5 WATER, CHILLED 5 - 10 MINUTES)
2 to 4 cups flour or my mixture 
      (1-2 cups white wheat flour, 1/4 to 1/2 cup soy flour, and 3/4 - 1 1/2 cups white flour)
1 - 2 tbsp. baking powder
1 - 2 tsp. nutmeg
1/4 - 1/2 tsp. salt
1 to 1 1/2 cups mashed banans (about 2 - 3 bananas)
* 1/4 - 1/2 tsp. cinnamon
* 1/8 - 1/4 tsp. cloves
* 1/8 - 1/4 tsp. allspice
* 1/4 - 1/2 cup walnuts

* 1/4 - 1/2 cup raisins

Directions:

1. In a large mixing bowl, cream together coconut oil, brown sugar, vanilla, and egg(s).
2. In a separate bowl, mix together flour, baking powder, nutmeg, salt, and optional spices (if desired).
3.  Add the creamed wet mixture and mashed banana to the dry mixture alternatively.  Mix well.
4. Add walnuts and raisins if you wish.
5. Grease either  9" (22.5 cm.)  or 2" x 3" (5 cm.  x 7.5 cm.) loaf pan(s).  Add the batter. Bake at 350° Fahrenheit (177° Celsius) for 40 minutes if smaller pans and 55 minutes for larger ones.  Cool for 10 minutes.   

The Global Table, Week 2: How Tabbouleh Treats the Whole Self

This minty dish offers as great
a variety of nutrients as colors.
Image Credit: Jules

My Tabbouleh Epiphany

I first encountered tabbouleh in vegetarian cookbooks and health food stores. Neither of these sources did justice to this aromatic, holistic dish.  Fortunately, Fatima* opened my eyes to its benefits.

An array of ingredients as colorful as Christmas surrounded her as she assembled this treat for the class. Fatima performed every step with perfect confidence, despite doubts about her English. She extolled the virtues of every ingredient she added.

"The olive oil nourishes our skin...the tomatoes give us Vitamin C," she raved.  Her enthusiasm spread with the aromas of parsley, onions, and mint pervading the classroom. Free samples of the finished product convinced even skeptics how scrumptious it was.

The epiphany dawned upon me as I savored my tabbouleh. I could not only make it at home; I could customize the dish to my tastes, adding garbanzo beans and extra mint.  Partakers could select either scoop the dish with pita pockets or roll it up in long lettuces leaves.

I began bringing this sumptuous salads to potluck parties. The kaleidoscopic colors attracted non-Middle Easterners to try it; the familiarity of home drew Arabs to take some.  Either way, I went home with an empty platter.

* I have changed the student's lady's name to protect her privacy, but the story is true.

Treating Mind and Body 

Let food by your medicine, and medicine by your food.   Hippocrates

Tabbouleh complement both vegetarian
and meat entrees beautifully.
Image Credit: Charles Haynes

Fatima's endorsement of tabbouleh also struck a chord with me as I sought to nourish my body, mind, and soul. Countless nutrition studies confirmed the value of folic acid, whole grains, proteins from legumes, and anti-inflammatory foods in general. Websites about the health benefits of tabbouleh or the nutrients in key ingredient offer more detailed information.

Somehow, the very chopping, seasoning, and mixing of tabbouleh set my mind at ease.  With every step, an inexplicable blend of serenity and spunk flowed through my veins. Eating the dish revived this calm confidence, as if digesting tabbouleh unlocked memories of its preparation.

Some Native Americans claim that  memories seal themselves into the food we prepare; as we eat these foods, the memories come back into mind.  I believe this process partly explains my fascination with tabbouleh.  However, the calming ritual of preparation and guiltless anticipation of relishing the dish add to the pleasure principle.

I will share my own recipe shortly, but it only represents the ingredients and sequence that lead to my best results.  I will include other common options as I can.  Also, please feel free to delve into the wealth of tabbouleh recipes to find one that suits your tastes.  Experiment and make it your own, and please, share it with our community.  Share the wealth of motherwit.

Finely chopped ingredients ensure a
satisfying blend of colors, tastes,
and nutrition.
Image Credit: mother AWESOME

Tabbouleh

Ingredients:

1 cup bulgur wheat
1 cup water
1/3 cup olive oil
1/3 cup lemon juice
1 teaspoon ground allspice
1/2 teaspoon sea salt (or 1 teaspoon regular salt)
1 cup chopped green onions (tops and bottoms)
1 cup chopped parsley (curly or flat according to taste)
1/4 - 1/3 cup mint leaves
1/2 cup cooked garbanzo beans (optional but nutritious)
2 medium tomatoes, finely chopped
1/2 - 3/4 cup cucumber, finely chopped
1 head romaine lettuce, washed, chilled and pulled into leaves
AND/OR 1 package whole wheat pita pockets
black olives to taste (optional)

Directions:

1. Chop the vegetables and herbs finely so that they will mix well.  A fine mixture blends flavors and fits more easily into pita pockets or lettuce leaves later.

2. Bring bulgur and water to a boil in a covered pan. Lower heat and simmer covered until the bulgur absorbs the liquid (about 5 minutes).  Fluff with a fork.  An alternative method lets you soak bulgur for an hour, but I prefer the former method to keep a slightly crunchy texture.

3. Put bulgur into a mixing bowl.  Mix in the olive oil, lemon juice, allspice, and salt.  Let it cool

4. Add onions, mint, parsley, garbanzos, and onions. Mix together lightly. Chill in a covered container at least one hour for best results.

5. Serve in the middle of a platter, surrounded with lettuce leaves and/or pita pockets.  Roll lettuce leaves around the tabbouleh like a burrito or scoop the tabbouleh into pockets.  Enjoy!

Tabbouleh usually keeps well in the refrigerator for a week to ten days.  These ingredients generally break down after this length of time, but tabbouleh rarely lasts long enough at my house to scientifically test this hypothesis.









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