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Plant Base Yogurt

26/6/2015

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RECIPE;

To make easy home made plant milk yogurt you will need a few ingredients;

Plant milk 1 litre; anything from almond, hemp, cashew, soy, or coconut. 

Thickeners 2 tbsp; tapioca starch, non gmo cornstarch, flax or chia seed (soaked in warm water), agar agar powder, guar gum, liquid soy or sunflower lecithin. 

Starter culture; 1/4 cup of high quality plant yogurt, a high quality live (vegan) probiotic 1-2 capsules, or a plant based culture starter 1 packet. Start with less and work up to if you need to add more. unless you like a super tart sour cream!

Protein powder; 2 scoops of any protein powder you like organic pea, hemp, brown rice, lentil, or non-GMO soy. (hemp and brown rice are the least allergenic if those are your considerations.)

To the 1 litre of plant milk that only supplies 1-2 grams of protein per serving, the addition of a plant protein powder adds apx 9 grams of protein per serving, with the 1 gram gained from plant milk per cup (1 serving size) this jacks up the protein to 10 gram per serving, which matches or even surpasses a per serving of dairy yogurt. 

Sweeteners;
 Agave, dates, or stevia, or (honey) are natural sweeteners that I would suggest to add in small amounts to the final product but if you want to add to the recipe remember that less is more.

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DIRECTIONS;

1. Heat the plant milk in a sauce pan on the stove at medium heat, whisk in your thickener ,  sweetener (if any), and flavours at this time, heat and whisk for 5-10mins. You want the milk       to steam but not to boil. You will see the milk thicken throughout this time. (remember that it should thicken even more after being chilled in the fridge).

2.Turn the element off and add the protein powder, whisk well so that it is consistently blended. Leave it to cool for 20 mins.

3. Test the temperature, I don't have a thermometer so I do the finger test. I stick the finger in and if I feel I need to pull it out immediately, it's still too hot. If I stick it in and it's hot but the finger can handle it, the temp is somewhere between 100-110 degrees Celsius, perfect for the culture to be whisked in.

4. Whisk 2 probiotic tablets into the milk that you can officially call yogurt now.                         

5. Cover your glass container with a clean tea towel and place it in the oven with the light on. This should keep it just warm enough to keep the culture happy and growing.                         

6. Leave it to culture anywhere from 6-9 hrs depending on the way you like your yogurt. The longer you leave it the tarter and more cultured it will become. But I warn you not too leave it too long or it will start to smell like yeasty cheese and your boyfriend will complain of bad smells in the kitchen!

7. When it is finished to your satisfaction, place a air tight lid on the container(s) and keep it            in the fridge. This will last up to 5 days. Remember that you have just made a fresh product            with no preservatives so it will not last as long as store bought, and better for you that it                   doesn't!

Note on flavouring; Get creative, get inspired, My favourite is plain coconut milk with vanilla and cinnamon. I'll throw a banana in the mix sometimes, or dice up a pear that is the perfect flavour pair with the cinnamon. 



Don't be disappointed if it doesn't work out perfectly the first time! I've read so many different recipes with times and quantities, every kitchen, oven, ingredient will blend together slightly differently. Realize that nothing is a waste! If it seems to be a sloppy mess but tastes okay, put it back in the sauce pan, add a 2 more tablespoons of thicker on med heat for 5-10mins to make it a good consistency and throw 2 more tbsps of probiotics in after it has cooled, but at this point put it directly in the fridge and skip the hrs of culturing. You will still come out with a product that has probiotic and it's a no fail no waste! 

Enjoy the adventure! 

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Spelt & Veggie Pizza

10/6/2015

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Crust;


1 cup hot water
2 tbsp organic agave (sweetener)
1 tbsp yeast
1 1/2 cups organic spelt flour
1/2 organic unbleached wheat flour 
pinch of organic oregano
 pinch of sea salt





Organic Arrabatta  sauce (spicy tomato) left over form another meal
handful of organic cherry tomatoes cut in half
1/2 an organic leek sliced up
1/2 an onion diced
4-5 cloves of garlic ( I love garlic! )
1/2 cup of fresh basil ( dried will work as well)
1/2 an organic portabello mushroom
1/2 cup chopped organic spinach
Handful of Daiya cheese to top it off and make it melty goodness!

I feel it's extremely important to use organics as much as you can but there is no compromising on wheat flour, one of the leading GMO crops in Canada. Look for this ingredient in everything you buy, if it's not organic wheat, it most likely is GE which has been found to have health implications. 

Feel like you can't afford it? I'm not sure that I spend any more on organics, I hit farmers markets more, look for deals, hit a few different stores through the week for small shops, and DON'T WASTE ANYTHING. I'll try and price out the meals that I make as I think the house is about 95% organic.

Set oven to 375

In a large mixing bowl put the water, the sweetener, and the yeast. I mix the sweetener into the water then lightly sprinkle the yeast on the top of the water to float. in apx 3-5 mins you will have a foamy float, this is the time to add the flour in. I dump it all in at once and mix a few times with a fork until I can start to fold it over with my hand. Leave in the mixing bowl in an oiled ball and cover it with a warm damp cloth ( helps to rise). 

Once risen (5-10mins) flatten half the dough onto your baking sheet. I love my cast iron but what ever you like to use you will need to adjust the time for. Thinner sheets will take less time.

I chop up everything while my dough is rising so it's ready to go. 

Dress you dough and sprinkle the Diaya, 17-19 mins later..... yummmm!, just watch hot delicious pizza and the roof of you mouth, they fight sometimes!!!

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Pumpkin Spice Lattes

10/6/2015

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Left over blender filling ( any amount) 
2 bananas
2 scoops of organic pumpkin protein powder
2 cups organic almond milk
1 tsp vanilla extract
2 cups organic coffee


Great way to add a healthy plant protein in the colder months!

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Anti-inflammatory Cream of Carrot Soup

10/6/2015

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Calming Inflammation Cream of Carrot Soup

7-8 large organic carrots
1/2 an onion
1 cup coconut milk
3-4 cloves of garlic ( I love garlic)
1 cube inch of ginger (grated)
1-2 tbsp tumeric
1 tbsp organic olive oil

  pinch of sea salt to taste

In a large pot throw the chopped up carrots, garlic, onions, ginger in just enough water to simmer on medium heat, 15mins, this should be good to cook the ingredients just enough to easily blend them at the end. Adding the coconut milk and spices turn the heat down to low and simmer another 5 mins, then use an immersion blender or pour everything into a blender to mix to a creamy consistency.  This recipe make apx 4 large bowls... delicious!

The Benefits of this meal are many

The mixture of the turmeric, or curcumin, the yellow pigment found in the tumeric, a know anti inflammatory spice that has been used in Ayrvedic healing for thousands of years is most absorbable mixed with a fat that has been slightly warmed up. The mixture of the coconut milk and olive oil with the tumeric help the fat soluble curcumin make it past your stomach into your intestines where the magic of food chemistry happens and it is absorbed to help at a cellular level calm inflammation. 

Quercetin another powerful anti inflammatory is found in onions

Garlic also contains plant chemicals that act as anti inflammatories in the body

Vegetables like carrots are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity.  

One of the best ways to top this dish is with lots of freshly ground black pepper that works synergistically with the fats and turmeric mixture to better support transport of the anti inflammatory compounds into the cells. 

References;

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065662/


http://www.drweil.com/drw/ecs/pyramid/press-foodpyramid.html

https://nutritionfacts.org/2015/02/05/why-pepper-boosts-turmeric-blood-levels/
​

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