Warung Bebas

Rabu, 07 Juli 2010

13 Ways to Cook Without an Oven

CHG’s No-Cook Month continues. Next week: no-heat food ideas!

Have you ever been to Las Vegas in the summer? I have. The year was 2007 and it was 102°F outside. My friend S. and I were supposed to walk the strip, but we didn’t want to become human rotisserie chickens.

This week, with all due respect to the Silver State, New York is making Nevada look like Fargo. It’s 405°F in the sun. My eyes are sweating. I’m pretty sure I saw a group of elderly Russians wrapped in towels and beating themselves with sage leaves in the backyard.

Turning the oven on right now would be crazy. Like, seriously crazy. Not the HAHAHA-GIRL-YOU-SO-CRAZY crazy, but the Shutter-Island-was-based-on-my-life-story crazy. I’m honestly thinking of extinguishing the stove’s pilot lights, as if A) it would make a difference, and B) we’d ever be able to light them again.

Thusly, we must find alternate ways to cook our food; methods that won’t further warm the kitchen, but will prevent us from a month of non-stop raw vegetables. (Which? Isn’t too bad, all considering.)

In no particular order, here are a few suggestions, along with a plethora of recipe links for dinner ideas.

THE OBVIOUS

Grills and Hibachis
While firing up the ol’ Thermos may seem like a given for cooking meats and veggies, simple baking is also a distinct possibility. Pizzas, breads, and even cakes are possible with a few briquettes and some clever technique. Alas, grilling isn’t possible for some apartment dwellers, so we must make do with other methods of cookery. Like, say …

Slow cookers
God’s gift to the easily over-heated kitchen, slow cookers generate little warmth outside their immediate vicinity. Not to mention, they’re easy to clean, use minimal power (important on potential brown-out days), and work wonders on cheap meats and tough vegetables (though soups, stews, desserts, breakfasts, and drinks are not out of the question). Recipes abound.

Rice cookers
I did not believe in the power of the rice cooker before moving in with Husband-Elect. Now, I have seen the light. Trustworthy and more versatile than you think, these standalone appliances are solid options for those who want grains without the 30-minute stovetop time. Some RCs emit steam, but the effect can be easily remedied by pointing the stream in the general direction of a window.

Toaster ovens
Want a pizza bagel? How about a quesadilla? Maybe some homemade croutons? If it can be baked, it can be toaster ovened. This tiny facsimile of a grownup oven will make you feel like a summertime gourmet, without the accompanying sweat stains. Bonus: it only uses about half the energy of its big brother.

Microwave
Try this. Then tell me you can’t cook in a microwave. Long considered a tool for reheating, defrosting, and making quick potatoes, the microwave, when operated correctly, can be a powerful force for good food. It uses even less power than the toaster oven and produces no heat outside its six walls, to boot. The only disadvantage: you can’t take it camping.


THE LESS OBVIOUS

Lemons and Limes
For many, summer equals seafood, and preparing it ceviche-style means you never have to jack up the temperature. You simply marinate fish in citrus juice, which both cooks and flavors the flesh. Made well, it is delicious – an outside-the-box delicacy for your next dinner party. (Obligatory warning: only buy fresh, sashimi-grade seafood for ceviche. Otherwise … disaster.)

George Foreman Grills
A few months after graduating college, I threw a small dinner party for Ma and Pa, using my George Foreman Grill to cook the main course. In retrospect, the salmon odor stuck around the apartment for a few days longer than I would have liked. But the fish? Came out perfectly. Lesson: while it’s a pain to clean and lower-fat claims are dubious at best, you could do worse for a few bucks. And how can you not love this face?

Waffle Irons and Electric Griddles
Beyond your standard flapjacks and Belgians lies a world of bacon, Philly Cheesesteak Sandwiches, more bacon, fajitas, and more bacon. Your imagination (and electric bill) are your only limits.

Hotpots
Remember college, when there was no better meal than macaroni and cheese made at 3am in your dorm? Okay, so your tastes may have changed since then. But for young professionals, frequent travelers, and folks without ovens/stoves, the humble hotpot is still a viable option for boiled foods. Just don't let the RA see you.


THE NOT OBVIOUS AT ALL

Nothing
If you have some extra cash lying around, why not try some raw meat? Tartare, sashimi, sushi, and carpaccio don’t necessitate any cooking whatsoever, and could make for a fancy Sunday meal. As with ceviche, just make sure you buy top-of-the-line products, or risk a gastrointestinal riot

Car engines
Yes, you will undoubtedly use a lot of gas. But when you’re on the road and there’s nothing else for miles, it’s a fun experiment. And you’ll always be able to tell loved ones about the time you made hot dogs under the hood.

Hot Boxes
Best for crockpot-esque meals, a hot box is an insulated enclosure in which you place a pot of already-boiling food. The vessel sits and simmers for hours, and by the end of the day, you have a meal. While it takes some planning, it’s fantastic for cutting way, way back on energy expenditures.

Solar Ovens
Employed around the world as alternatives to fuel-powered ovens, solar cookers require three things: El Sol, ingenuity, and a few bucks for assembly. Cooking might take a little longer than you’re used to, but there are scores of recipes with which to experiment.

Readers, what did I miss? How do you cook when the oven isn’t an option? What’s your favorite use for any one of these items? Let us know in the comment section.

~~~

If appealing this article you find, other articles appealing you may find as well, Yoda:

(Photos courtesy of University of Oklahoma [sun], Amazon [rice cooker], Wise Bread [car engine], and Goldsmith Learning [George Foreman].)

Selasa, 06 Juli 2010

Green Kitchen: Chocolate Cherry “Ice Cream” Popsicles

Green Kitchen is a bi-weekly column about nutritious, inexpensive, and ethical food and cooking. It's penned by the lovely Jaime Green.

When you're in the midst of a week of high-90s days, as New York City is now, it is very easy and tempting to have all meals catered by The Messrs Ben and Jerry.

“There's no cooking,” you say. “I'm saving electricity and gas by not turning on my stove! And ice cream has dairy and protein and dark chocolate's antioxidants!”

I can't find it in my heart to counter any of those arguments, mostly because ice cream is so dang delicious. But what's one of the cardinal rules of eating green? Make it yourself!

Lucky for us, with our hotness, frugality, and environmental consciousness, there are plenty of frozen treats that can be made simply, cheaply, and to healthy and delicious effect. Even without a real ice cream maker.

I'd like to introduce you to my new favorite thing: my $1.74 clearance shelf popsicle mold.

In the last few weeks we've been through many adventures. Coconut milk and maple syrup. Arnold Palmers (that's lemonade and iced tea, my boyfriend's brilliant idea). Strong Earl Grey, coconut milk, and a little simple syrup. Pureed honeydew melon and mint. The possibilities for healthy, delicious, homemade pops are nearly endless, and I'm looking forward to a summer of popsicle experimentation.

(And yes, these are all entirely no-heating-up-your-kitchen, because you can make simple syrup in the microwave: 1 part water, 1 part sugar, microwaveable measuring cup; microwave until the sugar is dissolved, 2-3 minutes, stirring every so often.)

But so far – my favorite – the biggest hands-down, most glorious success: Cherry Chocolate "Ice Cream" Popsicles.

Food processor “ice cream” recipes abound on the internet, usually featuring frozen fruit, heavy cream, and sugar. Lately, I've been sort of obsessed with substituting coconut milk – a rich, lactose-free stand-in full of healthy fats - which tastes good just about any way you can conceive to use it. I find you don’t need the extra sugar, either, since the frozen fruit provides enough sweetness.

Variations on the food processor/fruit/coconut milk idea are infinite. Try changing the fruit. If you're down with dairy, use regular cream. If your fruit is tart or your sweet tooth is strong, add a little simple syrup. A flavorful honey might bring some magic to, say, a peach variation.

This particular mixture's creaminess gives a great texture to the popsicles but also makes it a little trickier to remove. Leave pops out at room temp for five minutes, or run the molds under warm water. Pull the sticks *gently*. If they don't come out, give them some more time. If you’re not down with that, the recipe can be served like ice cream, either straight out of the food processor or after 20 minutes or so to firm up in the freezer.

Granted, the end product isn't quite ice cream, but it's delicious, healthy, cheap, and puts a little less strain on the planet. Which is important to keep in mind, even when that damn planet and her damn seasons are putting so much strain on us.

~~~

If you like the idea of this, you might also enjoy pondering:
~~~

Chocolate Cherry “Ice Cream” Popsicles
Serves 4, at least by my popsicle molds.

8oz frozen cherries
½ c canned coconut milk (a type with emulsifiers, like guar gum, will actually do you better)
1/3 c dark chocolate chips (vegan, if that's your style)

1) Put cherries and coconut milk into bowl of food processor. Process until smooth and ice creamy.

2) Add chocolate chips, and process until mostly broken up and dispersed. (A renegade full chip never hurt anyone.)

3) Pour into molds. Freeze at least 4 hours.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
132 calories, 7.2g fat, 1.7g fiber, 1.2g protein, $0.81

Calculations
8oz frozen cherries: 147 calories, 0g fat, 2.7g fiber, 1.3g protein, $2.40
½ c coconut milk: 111 calories, 12.1g fat, 0.6g fiber, 1.1g protein, $0.50
1/3 c chocolate chips: 268 calories, 16.8g fat, 3.3g fiber, 2.4g protein, $0.37
TOTAL: 526 calories, 28.9g fat, 6.6g fiber, 4.8g protein $3.27
PER SERVING (total/4): 132 calories, 7.2g fat, 1.7g fiber, 1.2g protein, $0.81

Ask the Internet: Recipes Without Onions?

Edited @ 1pm EST: Sweet readers! Blogger comments aren't publishing right now, across the board, all over the U.S. Hopefully, it'll be fixed this afternoon, and all your replies (of which there have been many) will show up. Until then ... uh ... keep writing? And I'll wait to publish until Blogger has things up and running? Yeah. That sounds good.

ETA: They're working again! Fire away!

This week’s (very good) question comes from reader Allie.

Q: My roommate is extremely sensitive to onions. I can't chop or cook them when she's home; or at least, not without asking her to shut herself up in her bedroom for a couple of hours. For that reason, I keep a special eye out for onion-free recipes, but they're a minority by far within my repertoire.

So here's my question for your readers: can you recommend any onion-free recipes - particularly single-dish meals, or dishes that are fairly simple to prepare? (Bonus points for vegetarian recipes.)

A: This is a great question, since I'm sure we all know/love somebody with a sensitivity to/hatred for onions. My own sister is anti-Allium, though she makes exceptions for the minced onions on a Big Mac. She’s weird, that one.

While chilis and stir fries are largely out the window, you might want to add more egg and pasta dishes in your repertoire. Beyond that, some of my favorite onion-free single-dish recipes include:
Readers, what say you? What are your favorite onionless meals? What do you substitute for onions? Do you have any tricks for getting around an onion sensitivity? Do tell.

Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.

Senin, 05 Juli 2010

No-Cook Month: Greek Antipasto Pita Recipe

Sweet readers! Today's post is a bit abbreviated for the vacation, but I didn’t want to skip this recipe. It’s a really good one, with absolutely no cooking involved, and it only gets better after a day or two in the fridge. Add a little feta cheese on top for pure Greek pita enjoyment.

Happy 4th! (Er ... or 5th.)

~~~

Greek Antipasto Pita
Serves 4 to 6.
Adapted from Moosewood’s Simple Suppers.

2 tablespoons olive oil
1 tablespoon red wine vinegar
2 garlic cloves, minced or pressed
1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill or oregano)

1 celery stalk, diced
1 large tomato, seeded and diced
1/2 red bell pepper, diced
1 cucumber (unpeeled), seeded and diced
1/4 red onion, minced
8 kalamata olives, pitted and chopped
Kosher salt
Freshly ground black pepper

4 whole wheat pitas
A few sprinkles reduced-fat feta cheese (optional)

1) Fill a small bowl with ice water. Add red onion and let sit for 10 minutes. Drain, Set aside.

2) To a medium serving bowl, add olive oil, vinegar, garlic, and dill. Whisk to combine.

3) Add celery, tomato, bell pepper, cucumber, red onion, and olives to bowl. Stir to combine. Salt and pepper to taste. Let sit at least 10 minutes.

4) Scoop filling on to pita. (You can toast the pita it if you like.) Sprinkle with feta if desired. Enjoy!

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
4 servings: 269 calories, 10.7 g fat, 6.7 g fiber, 8.4 g protein, $1.19
6 servings: 179 calories, 7.1 g fat, 4.5 g fiber, 5.6 g protein, $0.79

NOTE: For these calculations, I used Trader Joe’s Whole Wheat Pitas. Your numbers might vary slightly depending on your preferred pita.

Calculations
2 tablespoons olive oil: 239 calories, 27 g fat, 0 g fiber, 0 g protein, $0.24
1 tablespoon red wine vinegar: negligible calories, fat, fiber, and protein, $0.03
2 garlic cloves: 9 calories, 0 g fat, 0.1 g fiber, 0.4 g protein, $0.12
1 tablespoon fresh dill: negligible calories, fat, fiber, and protein, $0.40
1 celery stalk: 9 calories, 0.1 g fat, 1 g fiber, 0.4 g protein, $0.19
1 large tomato: 33 calories, 0.4 g fat, 2.2 g fiber, 1.6 g protein, $0.49
1/2 red bell pepper: 21 calories, 0.2 g fat, 1.7 g fiber, 0.8 g protein, $0.61
1 cucumber: 45 calories, 0.3 g fat, 1.5 g fiber, 2 g protein, $0.66
1/4 red onion: 12 calories, 0 g fat, 0.4 g fiber, 0.3 g protein, $0.21
8 kalamata olives: 67 calories, 6.7 g fat, 0 g fiber, 0 g protein, $0.44
Kosher salt: negligible calories, fat, fiber, and protein, $0.01
Freshly ground black pepper: negligible calories, fat, fiber, and protein, $0.01
4 whole wheat pitas: 640 calorie, 8 g fat, 20 g fiber, 28 g protein, $1.33
TOTAL: 1074 calories, 42.7 g fat, 26.9 g fiber, 33.5 g protein, $4.74
PER SERVING (TOTAL/4): 269 calories, 10.7 g fat, 6.7 g fiber, 8.4 g protein, $1.19
PER SERVING (TOTAL/6: 179 calories, 7.1 g fat, 4.5 g fiber, 5.6 g protein, $0.79

Sabtu, 03 Juli 2010

Saturday Throwback: Pantry of the Gods

Every Saturday, we post a piece from the CHG archives. This one comes from July 2007, meaning it was one of our very first articles. My pantry's changed a lot since then, but it's still fun to revisit.

I just moved for the 47,000th time in eight years. While transporting three tons of stuff to a bizarre, unfamiliar locale isn’t exactly my idea of a hootenanny, it’s giving me the opportunity to once again restock my pantry. Whee!

Having a well-stocked pantry doesn’t mean owning an actual pantry, which is a realization that most people have around 2nd grade, but only came to me in apartment #5,233. Instead, it means:
  • Always having a few basic, inexpensive, long-lasting goods that will provide the foundation of millions of meals to come,
  • Saving precious dough by buying necessities on sale,
  • No last-minute runs to the supermarket because you’ve run out of sugar (again),
  • Never saying, “There’s nothing to eat at home, dagnammit.”
  • Impressing the hell out of your parents, who will thank the good lord that they’ve raised such a prepared, forward-thinking child.
Since there are roughly half a million Plan Your Pantry guides, all aimed at folks of varying socio-economic classes, let’s start with a few good ones for perusal:
  • Like the magazine itself, the Real Simple pantry is geared toward middle-class couples with kids, but they’re the undisputed high priests of organization, so it’s worth a look.
  • Reluctant Gourmet has a good example of a list that’s crazy thorough, but maybe a bit too expansive/expensive for the average bear. I’m not sure how many folks need to keep clam juice and dried currants in the house. If you do, more power to you.
Though these pantries differ pretty widely, there are a few foods they have in common (rice, beans, etc.). To make life easier, I comped all their contents (minus the Chinese, Japanese, and Italian lists from AllRecipe) into one Master List, then sorted the foods to see which appeared most often.

The following appeared at least three times, which means it’s probably a good idea to have them available:

Beans: White, Black, Kidney
Broths & Stocks
Canned Tomatoes (whole peeled)
Chiles
Dried Fruit
Dried Mushrooms
Herbs & Spices: Basil, Red Pepper, Chili Powder, Paprika, Oregano, Black Pepper
Ketchup
Lentils and/or Split Peas
Olive Oil
Olives
Onions
Pasta
Rice
Salsa
Soy Sauce
Tuna
Vinegar
Worcestershire Sauce

If you’re going for an even better-stocked pantry, each of the following appeared in two lists:

Bread Crumbs
Capers
Chutney
Coconut Milk
Corn Meal
Corn Starch
Crackers
Egg Noodles
Flour
Garlic (fresh)
Herbs & Spices: Bay Leaves, Cinnamon, Rosemary, Thyme
Honey
Hot Sauce
Mayonnaise
Nuts
Pasta Sauce
Peanut Butter
Potatoes
Salt
Sugar: Brown, White
Tapenades
Vanilla Extract

Personally, I would switch sugar, flour, cinnamon, garlic, and OH MY GOD SALT with lentils, dried mushrooms, dried fruits, Worcestershire sauce, and chilies, while banishing mayonnaise to an unmarked galaxy. If you use honey during teatime or hot sauce on everything, go ahead and stick those up in List #1, too. It’s all about personal preference, baby.

When stocking your new, fabulous pantry with all this new, fabulous stuff, there are three things (some would say “tips”) to keep in mind:
  • Though most (me) use the word “pantry” to refer to dry goods, lots of people/publications expand it to include key frozen foods and vital refrigerator items, as well. Eggs, milk, unsalted butter, frozen meat, and frozen fruit are always a plus to have around, and make for colossally healthy meals.
  • Don’t be afraid of stocking oils, pestos, and other higher-fat items. Used in moderation, they can lend flavor and substance to food without making it a triple bypass bomb.
  • When you see any pantry items on sale, it’s always a good idea to stock up, especially if you use something freakishly often. When penne’s priced at two-for-a-dollar, I buy enough to last until I retire.
Remember, folks: your pantry is your friend. Fill it with food and it will treat you better.

Jumat, 02 Juli 2010

Top 10 Links of the Week: 6/25/10 – 7/1/10

You guys? I think this is the strongest link roundup ever on CHG. Everybody (EVERBODY), all across the internet (EVERYWHERE) was totally on their games (GAMES). Read on, and have a lovely weekend.

1) New York Times: 101 Fast Recipes for Grilling
Just in time for Independence Day, Mark “The Minimalist” Bittman comes through with a barbecue brainstorm of epic proportions. Read it and weep. Or eat. Or weepeat, which is when you eat and cry at the same time. I’ve done it with blueberries. It wasn’t pretty.

2) Money Saving Mom: How to Start Your Own Produce Co-op
Guest poster Deja Armstrong smashes a home run with this fab post about families going in together to save on produce. Her plan is logically laid out and looks to be quite the money saver. If you have a craving for bananas and a willing neighborhood, it’s a must-read.

3) Casual Kitchen: Why Reducing Food Waste is Harder Than it Looks
Super-interesting take on the relationships between refood borne illness, sell-by dates, and the sheer quantity of wasted food in America. Just a great piece, with a neat follow-up: When Do You Throw Out Food?

4) Lifehacker: Low or No-Heat Meals for Easy Summer Cooking
This tip-and-link-filled post ties in beautifully with CHG’s No-Cook Month. Um, seriously, we might not even need to have it now.

5) Surviving and Thriving: Don’t Hate the Payer, Hate the Game
First, mad props for that title. Second, Donna’s using her coupons, AND she’s going to call the cashier out if the register makes an error, AND she’s occasionally using change to buy something. If you don’t like it, get delivery at home, yo. (Note: I agree with her on all of this.)

6) BuzzFeed: 12 Terrifying Jello Recipes
AUGH! What is this horror? NOOOOOOOOO. Wait. Huh? Oh. Mmm … Tongue Mold.

7) Get Rich Slowly: Slow and Steady – More Thoughts on Physical and Financial Fitness
GRS Staffer April Dykman adapts JD’s 12 core beliefs about money to pertain to weight. And they fit beautifully. My fave: “It’s more important to be happy than to be skinny.” WORD.

8) USA Today: Native Americans embrace tradition to defeat diabetes
Here’s a shocking statistic: 16% of American Indians have diabetes.
Here’s an encouraging solution: A movement is starting. Many communities are changing their diets, buffets, and restaurants to include traditional, produce-heavy dishes. Awareness, she is being raised.

9) Wise Bread: How to Split Food Expenses With a Significant Other
Husband-Elect and I do this: I buy the groceries, keep a record of receipts, and send him an e-mail entitled “Billz” at the end of the month. Then he pays me and we drink wine. How do you guys handle food costs? (Actually, this may be a great post for a later date. What think you?)

10) The Atlantic: How Supermarkets Could Fight Obesity
Wow, this is neat. Grocery stores are starting to address how they can market healthier foods to potential buyers. The key issues: “How can we turn grocers' considerable merchandising skills to help slim us down? With supermarkets' arrays of sampling programs, displays, interactive shopping carts, and shelf signage, can we not more easily capture shoppers' attention to purchase healthier foods?”

HONORABLE MENTION

The Atlantic: A Wild Foods Library – 11 Books for Foragers
From Hunter Angler Gardener Cook guru Hank Shaw, a collection of books for find-your-own foodies.

Consumerist: How Do UPC Codes Work?
The more you know.

Crop Mob
If you feed hipsters, they will help you harvest your food. (Related: If you build it, he will come.)

Health: The 50 Fattiest Foods in the States
New York is well represented by Nick Tahou’s Garbage Plate, boasting an astounding 93 to 203 grams of fat per order. Holla, Rochester!

Hunter Angler Gardener Cook: Dining on Daylilies
Did you guys know daylilies were edible? I didn’t. (P.S. This blog is generally incredible. If you've never been, make haste!)

The Kitchn
15 Fresh Picnic Salads for the 4th of July
A Roundup of Illustrated Recipes
How Should I Store Leftover Tomato?
Two recipe comps and a good answer to a nagging question.

Mother Jones: Is Washing Out Sandwich Baggies a Waste of Time?
MoJo concludes that it’s worth it, environmentally speaking. Calculations and reasoning inside!

Politics of the Plate: Recession Ends for Organic Dairy Farmers
Diary farmers were hurting badly a year ago. Now they’re on the rebound. Thanks, economy! (Scroll down to see.)

Serious Eats: How to Start Your Own Compost Pile
It’s a little more complicated than chucking food scraps into a big mound. But not much.

This Mama Cooks: Healthy summer salads for Fourth of July – eat your red, white and blues!
Look at all the pretty colors!

Time Out New York: Cheap Eats
My fellow Empire Staters! The issue is out. Grab a fiver and get chomping.

Urlesque
27 Pictures of Clothing Made of Food
Topless Jack Nicholson Eating a Sandwich, Sunning Himself, Becomes a Meme
Link #1: I wasn’t sure if this would be worth, but Cloris Leachman’s leafy green dress is genuinely beautiful, as are many of the following foodie fashions.
Link #2: You want the sandwich? YOU CAN’T HANDLE THE SANDWICH.

Village Voice: Susan Spicer, New Orleans Chef, Sticks It to British Petroleum
The oil spill is wrecking her business, and Chef Spicer wants retribution. Man, I hope she gets it.

Words to Eat By: Christine’s Asian-Inspired Noodle Salad
The recipe looks good, and so do the tips for feeding small children by guest writer Christine Gross-Loh.

Zen Habits: Eating Healthfully – A Long Term Vision
Leo’s site recently made Time’s Best Blogs of 2010 list. And while this is a guest post, it’s still a good example of why readers keep coming back. Thoughtful, calm, and measured, it’s whole-life-long approach to food should become a mantra.

AND ALSO

Hyperbole and a Half: This is Why I’ll Never Be an Adult
Suite Judy Blue Eyes, I love this blog. Another winnah from Allie Brosh, who describes my work tendencies exactly and hilariously.


Thank you so much for visiting Cheap Healthy Good! (We appreciate it muchly). If you’d like to further support CHG, subscribe to our RSS feed! Or become a Facebook friend! Or check out our Twitter! Or buy something inexpensive, yet fulfilling via that Amazon store (on the left)! Bookmarking sites and links are nice, too. Viva la France!

Kamis, 01 Juli 2010

Veggie Might: Vegan Mayo and Worcestershire for Cookout Independence

Sweet readers: Today kicks off No-Cook Month on Cheap Healthy Good! Join us as we never turn on our stoves, ever.

Girls and boys, it’s been as hot as blue blazes around these parts (New York City, if you’re just joining us). Luckily for me, I have a sensitive little cookie monster who requires air conditioning for summer survival. No, not me—I can take the heat.

However, my Charming Boyfriend does not; and his apartment is consistently two- to three-degrees hotter than outside. Thank Maude for NO COOK MONTH!

To kick it off, I’m dipping back into a past theme: make your own condiments. It’s not a stove-free meal, but with Canada Day upon us (happy, happy, up there!), and the 4th of July just days away, I figured everyone’s cooking out anyway. Vegans and vegetarians will need something animal-free to slather on and spice up their veggie burgs, tofu dogs, and grilled portobellos.

Vegan Mayo
While Kris promises to keep this site mayo-free, I make no such vow, and besides vegan mayo is really just tofu sauce. Even Kris can get behind that right? Right? Hey, Miss K, where are you going? (Um ... I have a thing. - Kris)

Anyhoo…this creamy, light sandwich spread does no harm to the baby chicks, cuts down on picnic botulism (or is it salmonella? I’m always confusing my food-borne illnesses…), and is perfect on sandwiches and salads—anywhere mayo or that other processed sandwich glop dares to tread.

All you need are a few simple ingredients, a food processor/blender (or a strong whisking arm), and you’ll be too cool for the real deal in no time.

Vegan Worcestershire Sauce
Worcestershire sauce is one of those nonvegetarian foodstuffs that can sneak past even the most diligent animal-bits teetotaler. The original, stuff of apothecary legend, is made with anchovies or other fishy paste. That’ll kill the buzz, from the bloody marys to the chex mix, at any veghead’s party.

Turns out, a veggie version is tres easy, and requires just a little patience, along with a couple not-so-secret ingredients: molasses and tamarind concentrate. Tamarind is a sour fruit found in Africa and Southeast Asia, is commonly used in Indian, Thai, and Latin American cooking, and can be found at Indian or Latin markets.

Molasses is the anti-high fructose corn syrup.

There is something about the molasses and tamarind that give the Worcestershire sauce its depth and zing. I thought the fish paste would be the biggest flavor factor, but the batch I made—just by letting the spices meld overnight—tastes shockingly close to the original.

The veggie wor’st was tangy and spicy on homemade veggie burgers along with the first harvest of lettuce from CB’s fire-escape herb garden. The vegan mayo added a smooth and delicious complement.

Whip up a set of homemade, vegan condiments for your holiday cookout to mark your complete independence from processed foods. Or just because it’s fun make stuff from scratch.

Happy 3rd anniversary and happy Independence Day, everyone!

~~~

If this article tips your canoe, swim on over to
~~~

Vegan Mayo
Makes 1 cup or 16 1-tablespoon servings.
Adapted from How to Cook Everything Vegetarian by Mark Bittman.

6 oz silken tofu
1/4 cup safflower oil
2 tablespoons white vinegar
2 teaspoon Dijon mustard
1/4 teaspoon salt

1) Place tofu, vinegar, mustard, and salt in a bowl or the bowl of your food processor/blender.

2) Zap/whisk until smooth.

3) Drizzle in oil, blending as you go. Continue whizzing/whisking until light and fluffy (about 2 minutes in the food processor).

4) Serve as desired. Refrigerate up to two weeks.

5) Accept praise and amazement at your hard work graciously.

~~~

Vegan Worcestershire Sauce
Makes 1 cup or 16 1-tablespoon servings.
Adapted from Cooking with Rockstars.com.

1/2 cup white vinegar
2 tablespoons soy sauce
2 tablespoons water
1 tablespoon brown sugar
1/2 tablespoon molasses
1 tablespoon tamarind concentrate
1/4 teaspoon grated ginger
1/4 teaspoon Dijon mustard
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper
1/4 teaspoon black pepper
1/4 teaspoon cinnamon

1) Combine all ingredients into a small nonreactive mixing bowl. Stir well.

2) Transfer to a container with a lid—a glass jar or take-out container is perfect.

3) Allow flavors to meld overnight or at least 8 hours. (I let it sit out on the counter, but you can refrigerate if you feel safer that way.)

4) Shake and strain out the red pepper flakes.

5) Serve with veggie burgers, bloody marys, and confidence.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
Vegan Mayo: 42.5 calories, 4g fat, 3g fiber, .8g protein, $0.05
Vegan Worcestershire Sauce: 8 calories, 0g fat, 0g fiber, 0g protein, $0.03

Calculations

Vegan Mayo
6 oz silken tofu: 187.5 calories, 9.6g fat, 48g fiber, 12g protein, $0.42
1/4 safflower oil: 480 calories, 56g fat, 0g fiber, 0g protein, $0.32
2 tbsp white vinegar: 6 calories, 0g fat, 0g fiber, 0g protein, $.02
2 tsp Dijon mustard: 6 calories, 0g fat, 0g fiber, 0g protein, $.02
1/4 tsp salt: negligible calories, fat, fiber, protein, $.02
Totals: 679.5 calories, 65.6g fat, 48g fiber, 12g protein, $.80
Per Serving (totals/16): 42.5 calories, 4g fat, 3g fiber, .8g protein, $05

Vegan Worcestershire Sauce
1/2 cup white vinegar: 24 calories, 0g fat, 0g fiber, 0g protein, $0.08
2 tbsp soy sauce: 22 calories, 0g fat, 0g fiber, 0g protein, $0.08
1 tbsp brown sugar: 50 calories, 0g fat, 0g fiber, 0g protein, $0.03
1/2 tbsp molasses: 29 calories, 0g fat, 0g fiber, 0g protein, $0.07
1 tbsp tamarind concentrate: 8 calories, 0g fat, 0g fiber, 0g protein, $0.13
1/4 tsp grated ginger: negligible calories, fat, fiber, protein, $.02
1/4 tsp Dijon mustard: negligible calories, fat, fiber, protein, $.02
1/4 tsp garlic powder: negligible calories, fat, fiber, protein, $.02
1/4 tsp onion powder: negligible calories, fat, fiber, protein, $.02
1/4 tsp crushed red pepper: negligible calories, fat, fiber, protein, $.02
1/4 tsp black pepper: negligible calories, fat, fiber, protein, $.02
1/4 tsp cinnamon: negligible calories, fat, fiber, protein, $.02
Totals: 133 calories, 0g fat, 0g fiber, 0g protein, $.53
Per Serving (totals/16): 8 calories, 0g fat, 0g fiber, 0g protein, $.03
 

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