This recipe from Ayu Spicy is loaded with protein and keeps for several days refrigerated – where it just gets better.
Mango & Chickpea Tabouli – Serves 4-6
- 1/4 cup fresh orange juice
- 2 limes, juiced
- 1 1/2 Tbl. Indian curry powder, toasted in a dry frying pan
- 2/3 cup yogurt (for vegans – substitute soy yogurt or coconut yogurt. See https://reneeriley.wordpress.com/?s=coconut+yogurt)
- 1 tsp. orange zest, grated – just the orange part not the white pith
- 1 cup cooked rice or quinoa
- 1 can (439 g, about 16 oz) garbanzo beans (chickpeas), drained
- 1/4 cup raisins
- 1 ripe mango cut into 1 1/2 cm x 1 1/2 cm pieces (under 2 inch cubes)
- 2 Tbl. coriander leaf, chopped
- 1/4 cup toasted slivered almonds
In a medium sized bowl mix the orange and lime juices, the curry powder, yogurt, and the orange zest. When this is well mixed add the cooked rice or quinoa and stir again.
Now add the garbanzo beans and raisins, mixing well. Finally add the mango pieces and the chopped coriander leaf and mix gently.
Set the tabouli aside, covered, for at least an hour for the flavors to mix and mature. When you are ready to eat, turn it onto a serving dish and garnish with the toasted almonds.
This tabouli keeps well in the fridge. If you plan to have leftovers, don’t sprinkle all the almonds on at once but save some for when it comes ot of the fridge an sprinkle on just before serving.
Enjoy your meal!
“Salamat makan,” Renée
from: “Food Glorious Food” Bali Advertiser, 12-26 Oct. 2016, 45)
This weekend, the second annual Bali Vegan Festival was held in Ubud. It was fabulous – with speakers, classes, talks, movies, music, food, and, of course, ideas.
To show you how wonderful – and easy – making healthy vegan food can be, here’s a recipe from the Bali Vegan Festival program.
The raw, vegan soup is a creation of Chef Arif Springs and his team at Taksu, spa and restaurant and a sponsor of the festival. http://www.taksuspa.com/.
- 2 tbsp cashew nuts
- 1 tsp virgin coconut oil
- 1 cup coconut water
- 1/2 cup coconut milk
- 4 stalks lemongrass
- 1 tsp honey (or if you are vegan, substitute agave nectar, coconut nectar, or maple syrup)
- Pinch of diced garlic
- 2 tbsp lime juice
- Sea salt to taste
- Zucchini, cucumber and/or coriander for garnish
- Soak cashews in water for two hours.
- Cut a thin slice from a clove of garlic and dice finely.
- Juice lemongrass (strain out the pulp).
- Blend all ingredients until smooth.
- Garnish with pealed zucchini, cucumber and/or coriander. A zucchini flower adds a decorative finish.
Serve at room temperature or refreshingly chilled for a hot day. Recipe for two.
Salamat malam, Renée
As a great appetizer or a vegetarian main dish, these patties are high in protein – and tasty. Plus you can vary the taste by your choice of mushroom. And you can choose just to make the mushroom sauce and lemon aïoli if you have prepared veggie patties.
Makes: 30 small patties or 8 big ones.
- 1 recipe of Tempe Potato Patties uncooked (http://baliadvertiser.biz/potato/) – see below or buy prepared tempeh patties from you local health food market
- 1/2 cup chopped fresh dill
Ingredients for the mushroom filling:
- 1 Tbl. olive oil
- 2 cloves garlic, finely chopped
- 4 shallots, thinly sliced
- 100 g. (3/4 cup) fresh shitake mushrooms, cleaned and chopped
- 200 g ( 1 1/2 cups)fresh portobello mushrooms, cleaned and chopped
- 1 Tbl. crumbled dried thyme leaves
- 1 tsp. lemon juice
- salt and pepper – to taste
Ingredients for the Lemon Aïoli
- 4 hard-cooked egg yolks, save the whites for another use
- 3 Tbl lemon or lime juice
- 1/4 tsp. sugar
- 1/4 tsp. freshly ground pepper
- 1/2 tsp. sea salt
- 2 pinches of ground cayenne
- 2 tsp. Dijon mustard
- 1 tsp. lemon zest, finely grated
- 1 small clove of garlic, pressed
- 5 Tbl. extra virgin olive oil
Make the recipe for Tempe Potato Patties up to the point where you form the patties or – as I would do – open up your Life Foods veggie patties.
If you love cooking, you can make your own patties:
Tempe Potato Patties from http://baliadvertiser.biz/potato/
Ingredients for Potatoes :
– 350 gr. (about 1.4 cups or 12.34 ounces) potatoes
– ½ tsp. salt
– ¼ tsp. cumin powder
– ¼ tsp. coriander powder
– 1/8 tsp. cayenne or red chili powder
– 1 clove garlic, pressed
– 2 Tbl. celery leaves finely chopped
– pepper to taste
Ingredients for Tempe :
– 100 gr. (3/4 cup or 3.53 ounces) tempe
– 1/8 tsp. salt
– 1/8 tsp. cumin powder
– 1/8 tsp. coriander powder
– cayenne or red chili powder to taste
– pepper to taste
– 1 egg beaten in a small bowl
– ¾ cup bread crumbs on a small plate
– Canola oil for frying
Boil the potatoes in their skins until soft. Set aside until cool enough to handle and then remove the skins. Mash the potatoes with a potato masher. Once they are evenly mashed add the salt, cumin, coriander, chili powder, celery leaves, and pepper. Mix well. Set this aside.
Boil the tempeh for about 10 minutes or until done. Mash the tempeh. Add the salt, cumin, coriander, chili powder, and pepper. When this is well mixed add the potato mixture and mix very well. Adjust the seasoning to taste. Make patties about 6 cm in diameter and 2 cm thick from this mixture. You should have about 8-9 patties.
Or – if you don’t have time or the passion for cooking, buy quality veggie patties such as those from Life Foods:
Whatever your choice, cook the patties:
Heat about 1 Tbl. canola oil in a non-stick frying pan big enough to hold all the patties in one layer. (You can also do this in two batches – it is important that they are in one layer.) While the oil heats, take a patty and dip it in the beaten egg and then in the bread crumbs, coating both sides of the patty. Do this with the remaining patties. Fry the patties until golden brown and then flip them over and brown the other side, adding oil as needed. These are most delicious when well browned and served warm.
Set this aside.
Make the mushroom filling by heating 1 Tbl. olive oil in a frying pan. When the oil is hot add the garlic and shallots, stir frying until the shallots are limp. Crumble in the dried thyme leaves, giving it a good stir and then add the shitake and Portobello mushrooms. Stir fry these over a high heat until they start to brown and release their juices. Season with lemon juice, salt and pepper and continue stir frying until most of the juice evaporates. Remove from the heat and set aside.
If you are making appetizers, take a spoonful of the Tempe Potato Patty dough and flatten into a 5 cm disk. Make another one the same size. Put 1 tsp.of the mushroom filling on a disk and top with a sprig of dill. Take another disk and lay on top of the mushroom filling, pushing down to flatten and pinching the sides closed. Continue like this until you have used all the tempe potato dough and the sautéed mushrooms. You should have about 30 small filled patties.
If you want to eat this as a vegetarian main course make the patties bigger and fill with a larger amount of sautéed mushrooms. You should have about 8 large filled patties.
Keep the patties warm in the oven until ready to serve.
As you are cooking the patties, make the lemon aïoli.
Put all the ingredients for the lemon aïoli, except the oil, in blender, food processor, stick blender container or a deep mortar with a pestle. Combine the ingredients until smooth. Slowly add the oil while continuing to mix. Taste and correct for salt, pepper and lemon juice.
You can either drizzle the sauce over the patties or serve it in a bowl for each diner to dip into.
Recipe by Ayu Spicy in “Food Glorious Food” from Bali Advertiser, 14-28 Sept. 2016, p. 44
Enjoy – and as they say in Bali, “Selamat makan,” Renée
Images from: <http://www.justpaleofood.com/wp-content/uploads/2016/05/garlic-roasted-sauteed-mushrooms.jpg>; <http://4.bp.blogspot.com/-J3C2dwY3n0w/R5EQPDZomwI/AAAAAAAABeg/2t44EYXSWeg/s640/tempeh2.jpg>; <http://www.epicurus.com/food/recipes/wp-content/uploads/2012/01/AddHerbs.png>; <https://thumbs.dreamstime.com/m/boiled-potatoes-their-skins-raw-parsley-39400568.jpg>
Barry and I traveled to Dali, Yunnan Province, home of many Chinese ethnic minorities; we found sunny blue skies, friendly colorful people, and interesting history. Because we liked it so much, we got stuck there, staying longer than we had intended.
We awoke to see snow on the mountain tops and warm sunshine.
The food was varied and good.
The Lovely Lotus Delicious Vegetarian Restaurant was a favorite.
We loved walking the narrow streets of the Old City Dali.
Catholics, Christians, and Buddhists have centers in Old City Dali.
Although this site is now strictly a cultural destination, we heard chanting from other buildings in Dali and learned that the Buddhist community provides a free daily meal to those in need.
The Dali residents dress in a variety of ways.
Many shopping choices line the Old City Dali streets.
Cafés, coffee bars, and restaurants line the walking streets.
Cool doorways –
Some entrances are humble.
Old City Dali gates:
Old City Dali offers entertainment of many types.
Would Jonny Hawaii do a dramatic reading? I was hopeful his presentation would be in English.
We were warned that Jonny’s presentation would be loud.
Innovative Education in Old City Dali:
We discovered “The Living School” when we met Joy, a teacher, and his students selling challa bread one afternoon in Dali. Fourteen Dali families have joined together to “homeschool” their children. Instead of the traditional Chinese school of long hours of memorization, these children study academics in the morning and then develop their own passions (music, art, crafts) during the afternoons. The school encourages innovation and hands-on learning. The students learn to cook and garden and make mud bricks and develop new skills.
The school also invites Couch Surfers to stay at the school and share their experiences. One evening I saw a program presented by Eurate & Sam who have been traveling for 2 1/2 years – by bicycle! Coming overland from the Basque region of Spain, they are on their way to New Zealand – and they have had many adventures.
Eunate says all you need to travel is a smile. She says money causes trouble, so she and Sam have traded work for places to stay and food wherever they have gone. I love their spirits and sense of adventure.
Barry and I loved our stay in Old City Dali. Our Dragonfly Hostel with its friendly staff, comfortable rooms, rooftop garden, and reading/music room became our home in Dali.
Zaì jiàn, Renée
Ducks on Jalan Bisma, Ubud, Bali.
“A decade ago, the trailblazers at Meatless Monday asked Americans to go flesh-free 1 day a week. Now that people in 29 different countries have embraced the switch, it’s a movement with serious impact.
‘Eliminating a day of meat can cut your weekly saturated fat by about 15%,’ says Peggy Neu, president of the Monday Campaigns. It also saves fossil fuels: If all Americans avoided meat and cheese 1 day a week for a year, we’d save the same amount as taking 7.6 million cars off the road. That’s a lot of bang for your veggie burger buck.”
“Is It Monday Yet? Try Crispy Black Bean Corn Cakes with Avocado Salsa — or one of the nine other delicious meatless recipes from Mario Batali and other premier chiefs–from <prevention.com/meatless-recipes>”
From: “New Food Rules” by Mark Bittman in Prevention, March 2014, p. 91.
Gado gado, a Balinese salad (served with peanut sauce) is a traditional vegetable dish. What makes this healthy salad particularly delicious is, of course, the peanut sauce.
Gado gado is simple and healthy.
This recipe from Payuk Bali: Balinese Cooking Class serves four.
Ingredients for the salad:
– 100 gr (3.53 oz) long beans, cut and blanched
– 1 cup (240 mL) bean sprouts, blanched
– 100 gram (3.53 oz) spinach, blanched
– 1 young carrot, thinly sliced
– 1/4 head of cabbage, chopped and blanched
– 1 piece tempe, deep fried, thinly sliced
– 1 hard boiled egg, cut in wedges (optional for vegetarians)
– 2 tsp. (10 gram) shallots, sliced, fried
– 1/2 cup (120 mL) Balinese peanut sauce (see previous post).
The presentation varies.
Mix the ingredients together as you wish – and serve.
See the previous post for the Balinese peanut sauce recipe.
I think you will love gado gado too.
“Selamat makan” (enjoy your meal),
Balinese meals include wonderful sauces. Many are spicy; my favorite is the peanut sauce, often used for satays and for a tasty Indonesian salad, gado-gado.
This peanut sauce recipe from Payuk Bali: Balinese Cooking Class in Ubud, Bali, serves four.
– 300 gram (10.58 oz.) peanuts
– 1 clove garlic
– 4 shallots
– aromatic ginger – to taste
– 12.5 gram (.44 oz) brown sugar (or palm sugar in Bali)
– fresh (or dried) chili pepper – to taste
– fresh lime juice
– 1 Tbsp sweet soy sauce
– coconut milk (or water)
Fry the peanuts until golden brown, remove from the pan and leave to cool.
Drain off all but a little of the excess oil.
Grind the peanuts to make a paste.
Add fresh chili pepper, garlic, salt, brown sugar, and aromatic ginger to the peanut paste, grind to mix. Sample to adjust flavor.
Put peanut pate in a pan, add a little water to thin—use coconut milk for richer taste.
Add sweet soy sauce into the peanut sauce to taste and bring to a boil.
Simmer peanut sauce until thick and season with lemon or lime juice.
My cousin Vanessa loves cooking and follows her mother’s tradition of always having something special to eat ready for visitors. So when Barry and I arrived at her home in Bloomington, Indiana, Vanessa had these just-from-the-oven cupcakes ready for us. You would never guess something as healthy as zucchini is in this recipe. When your garden or local market has those two-pound zucchini, you can now use one to make this excellent treat :).
To make her cupcakes, Vanessa adapted the following cake recipe from Bon Appetit:
yield: Serves 12
The zucchini helps keep the cake moist.
2 1/4 cups sifted all purpose flour
1/2 cup unsweetened cocoa powder
1 teaspoon baking soda
1 teaspoon salt
1 3/4 cups sugar
1/2 cup (1 stick) unsalted butter, room temperature
1/2 cup vegetable oil
2 large eggs
1 teaspoon vanilla extract
1/2 cup buttermilk
2 cups grated unpeeled zucchini (about 2 1/2 medium)
1 6-ounce package (about 1 cup) semisweet chocolate chips
3/4 cup chopped walnuts
Preheat oven to 325°F. Butter and flour 13 x 9 x 2-inch baking pan. Sift flour, cocoa powder, baking soda and salt into medium bowl. Beat sugar, butter and oil in large bowl until well blended. Add eggs 1 at a time, beating well after each addition. Beat in vanilla extract. Mix in dry ingredients alternately with buttermilk in 3 additions each. Mix in grated zucchini. Pour batter into prepared pan. Sprinkle chocolate chips and walnuts.
Bake cake until tester inserted into center comes out clean, about 50 minutes. Cool completely in pan.
Vanessa poured the cake batter into a cupcake pan. After the cupcakes were cooked and cooled enough to take out of the pan, she topped them with a little chocolate frosting and fresh raspberries. Yummy!
Enjoy. Aloha, Renée
Farmers’ markets have huge heads of wonderful cauliflower now. Here’s a great cauliflower recipe for you to try from Mark Estee, chef and owner of Campo in Reno, Nevada.
Preheat oven to 500 degrees.
1) Cut 1 head cauliflower into florets
2) To make the dressing, whisk together the following ingredients:
– 3 garlic cloves, minced
– 3 anchovies, minced [or if you are vegetarian as I am, to get the salty taste, substitute nori strips, miso, Kalamata olives, or capers]
– 1/2 cup chopped fresh parsley
– 3 Calabrian chilies, minced [These are small, round, red chilies that are touted as the “best tasting hot chilies.” However, they are hard to find outside Italy or big places such as N.Y. city. Most of us can substitute quality dried red chili flakes].
– 2 Tablespoons crushed red pepper
– 3 Tablespoons fresh lemon juice
– 1 cup olive oil
3) Toss dressing with cauliflower florets and roast until tender, about 10 minutes.
4) Remove from oven and top with a few tablespoons of bread crumbs.
– from Spirit Southwest Airlines, July 2012, p. 46.
Not only is cauliflower tasty, but it is also healthy. A 1/2 cup of cooked cauliflower has 14 calories, 1.1 g of protein, 2.6 g of carbohydrate, 0.3 g of fat and 1.4 g of fiber. Cauliflower’s low calorie and carbohydrate content helps control weight and blood sugar. <http://www.livestrong.com/article/486204-how-is-cauliflower-good-for-us/#ixzz20BIW0zic>
Enjoy this wonderful summer vegetable.
“Nirvana Day,” the anniversary date of Buddha’s passing fell on March 7 this year. We were included in a celebration, so we got to see the Longhua Buddhist Temple and Monastery, the oldest and largest active Buddhist temple in Shanghai. It was first built in 242 AD in the style of the Song Dynasty. Since then, it has been destroyed and rebuilt many times. The nearby Longhua Pagoda was built in the 10th century.
This statue is a representation of the Eastern King of Protection for Buddhist territory in heaven and earth. He is holding a pipa, a four-stringed Chinese lute, and protecting all living creatures.
Barry and I had been invited by Dean Mao, the very friendly and jovial head of the SHNU Financial College, to eat lunch there at the temple which we knew would have vegetarian meals. We expected a bowl of humble, but tasty, noodles.
Laura, our terrific Shanghai Normal University contact, came too.
And two 20-year-old Italian visitors from Florence were part of our luncheon group.
Instead of humble noodles, which were available outside for a little more than a dollar, we got to have a spectacular vegetarian buffet with about 200 choices.
Even the fake meats and seafood, which aren’t usually very good, were flavorful and beautifully presented. For example the Japanese baked eel, in terms of look, texture, and taste seemed like genuine fine and fresh seafood. We were surprised and impressed–and had fun trying many dishes.
Although Dean Mao had to leave for a meeting, the rest of us stayed to talk–and continue eating, of course. We learned more about Laura and her family, and the Italian students told us about their concerns in getting future jobs.
As we were there chatting, a Chinese woman came and sat down at the end of our table. She said something, but I didn’t understand, and at first I thought that because the restaurant was crowded, she just needed a place to sit since the table with her group was too crowded. That wasn’t it.
She must have been hungry. She took Carra’s chopsticks that were on the table, wiped them off with a napkin, and gathering all our mainly empty plates in front of her, began eating all our leftovers! We continued talking to one another.
The woman was middle-aged and dressed O.K.; she was a little round, so she wasn’t starving, and she definitely knew how to take care of herself. When she was finished with our dishes, she got up without fanfare and left. However, a few minutes later, she was back. She had picked out her own dessert and sat to eat it too.
We think Buddha would have approved of her actions. And she is much smarter than the Chinese man we saw in McDonald’s on the Bund. He was clearing tables and eating the leftover food there; he did not look healthy.
It’s easy for us to have a segued view of China. Barry and I are surrounded by Chinese students who have families that can send them to university. Zhejiang Province is forested and has good farm land and economically strong cities like Hangzhou and Shanghai. Although we’ve seen humble dwellings and the no heat in public buildings south of the Yangtze River seems harsh to us, we haven’t really seen poverty. In fact, we’ve seen people who work very hard and are excited about their growing opportunities.
We have so much that it is easy to forget that many people in the world suffer; some suffer in ways we can not comprehend. That also seems a message from Buddha that we got on the anniversary of his Nirvana Day.
Aloha and zaì jiàn, Renée