5:2 DIET - MY VERY FILLING VEG CURRY, DOWN TO 75 CALORIES

In my quest to find the lowest calorie dinner for a fasting day (FD), I've managed to push the calorie count down to 75! :)

5g each cumin seeds and curry powder, dry fried, 10 cals
65g onion 21
325g celery 26
150g dark green cabbage - cut in strips with the spine still intact 20
125g mushrooms 17
1/2 tin tomatoes 41

Plus: 1 teaspoon each, mushroom ketchup, soy sauce and (vegan) Worcs sauce 15

Total 150

This makes 8 large serving spoons - four of which fill a decent-sized side plate.

So, 75 cals! :)

There are a couple of reasons I like to drive my calories as low as possible on a FD:

The health benefits of intermittent fasting (IF) are backed by hard science.

And by varying the calorie intake on FDs (and feast days*) every now and again keeps the body's cells on their toes - they have to prepare for any eventuality.

*I also think that, just as our ancestors would feast when they made a kill, so should we. So once a week or so I'll have a bit of a blowout! :)

VEGAN BREADS - Index

[I'm still working on this post, putting in the links to all the breads is time-consuming. If there is no link attached to the bread you're interested in, simply put it in the search box, and you should be directed to the recipe.]

Index of vegan breads:

Apfel kuchen (German apple cake)

Bagels

Bara brith

Belgian buns

Bialys

Bread bowls (from these to trenchers)

Calzone (soda bread calzone) baked in a chiminea

Canapés

Carta da musica

Chelsea buns (undercover)

Chocolate and banana bread 

Chocolate and beetroot bread

Chocolate and cherry bread

Chocolate loaf

Chocolate twist

Christmas loaf

Ciabatta

Cloche method

Cornbread

Crackers – poppy and sesame seeds

Creole soda bread

Croissants

Danish pastries

Devonshire splits

Doughnuts

Dumplings

Farthing buns

Focaccia

Fougasse

Fougassette

Fruit braid

Fruit loaf

Garlic batons

Grissini

Hot cross buns

Hot cross buns

Hungarian chocolate bread

Iced buns

Jam tart

Lardy cake

Loaves

Marzipan and apple tartlets

Mushroom en croute

Naans

Pane casereccio

Pane cioccolato (Italian chocolate bread)

Pane frattau

Pannetonne

Parathas

Pasties

Peshwari naan

Petit pain au chocolat

Pierogis

Pies (Thai, ratatouille, apple)

Pikelets

Pirozkhis

Pittas

Pizza (2 red pizzas)

Pretzels

Quick breads

Reindeer droppings

Rolls

Schiacciatta con l’uva

Soda bread

Sourdough

Spelt loaf

Spicy fruit buns

Spicy fruit naan

Swedish tea ring

Tempura

Trenchers

Yum yums

ALL bread should be vegan - that is, made with flour, salt (which can be omitted), yeast and water. That's it!

That's Real Bread as defined by the Real Bread Campaign (RBC).

"Real Bread is that made without the use of processing aids or any other artificial additives."

"Additional ingredients are great as long as they are natural...and themselves contain no artificial additives."

I teach breadmaking - in a variety of settings and to all manner of groups - that's my job. Necessarily, this involves me in making bread that is not vegan. It's always vegetarian, however. Of course, all the breads that I make for my own consumption are vegan. 

Unfortunately, my wife is a confirmed omnivore - when I announced I was going to be a vegetarian, her response was, "Don't be so bloody silly!" :) "And what about our Sunday roast chicken? And Christmas - what about our turkey?" (This was in November, 2001.) 

I'm a man of peace and compromise, so for five weeks I was vegetarian during the week and had roast chicken on the Sunday. I had the turkey at Christmas and I have been a vegetarian ever since - becoming a vegan around 2004.

So, not all of this blog is vegan or vegetarian - but the point of this post is to steer my fellow vegans away from any recipes that aren't vegan.

In this post I want to emphasise and feature - and link to - all the breads I make that are vegan - the great majority.

I want to look at the different 'natural' ingredients that recipes often call for, that aren't vegan, and, either discount them altogether, or suggest alternatives:

Eggs. Eggs are completely unnecessary in bread - and there is no necessity  for any egg replacement. None! Ever!

As an aside, eggs (or egg replacements) are also unnecessary in:
Pancakes
Cakes
Pasta 
Pastry

Butter. Where ever you see this in a recipe, replace with a similar amount of olive oil. (I use Lidl's - or Aldi's - Extra Virgin Olive Oil which is cheap, and comes high in the Which? Magazine tests.) But as a general rule, you can use as much or as little as you choose.  Olive oil adds flavour and helps keep the bread fresh for longer. Other vegetable oils don't seem to add much to bread - with the exception of the sunflower oil in which dried tomatoes have been soaked. When this oil is added to a pizza dough, it makes a wonderful crust - crisp, a little like short-crust pastry!

Cheese. This is used mainly as a pizza topping, in breadmaking - and, as you'll see, there are so many toppings that can be used in its place. Not as a cheese replacement, but as flavoursome toppings in their own right. Otherwise, in cheese rolls for instance, vegan cheese or other tasty alternatives can be used.

Meats of all sorts. Not even in mincemeat! :) (Although in the US some still quaintly believe that this Christmas-associated ingredient should contain meat! Ugh!) Not necessary in any shape or form.

CROISSANTS AND DANISH PASTRIES (vegan)

Just to show that these are not as difficult as people would have you believe, these were made with one of my special needs groups. Here they are 

Baked and brushed with a sugar glaze. As you can see, we also made iced buns

VEGAN PIZZA My best yet!

Choice of two toppings

Saturday is pizza day in our house - and today, I think I excelled myself.

I wanted a variety of toppings, so I covered half of the pizza with a rich tomato sauce and the other half with three layers: First I spread it with Pateole mushroom spread, then Meridian pesto and finally topped it with a layer of hummus.

I then scattered mushrooms, tomatoes, roasted red pepper, sun-dried tomatoes and a few pieces of vegan cheese (Violife). I neglected to add a sprinkle each of nutritional yeast and dried oregano, but, no matter, the pizza was absolutely gorgeous.

I have to say that, of the two toppings, the mushroom pate/pesto and hummus combination just edged it for flavour. I've used these three ingredients in different pairings before, with very good results, but the three together are absolutely amazing!

OVEN TOPPED BREAD (In 13 minutes!)

When you can't afford to put the oven on, or you only have a hob and a frying pan, all these breads can be made on the top of the oven.

Ready in 13 minutes!

Soda bread

Peshwari naan

Spicy fruit naan (a variation on the above)

Pierogis

Parathas

Pancakes

Crepe suzette

Pikelets

Dumplings

Tempura

Panzerotto

Soda bread calzone

Socca omelette

What can I make with just flour and water

APPLE TURNOVERS (vegan)

These were made by my Special Needs students

(Makes 8)

Ingredients:

400g strong white flour

2 dessertspoons sugar  (granulated is fine)

1 teaspoon fresh yeast

250ml lukewarm water

A good glug of olive oil (optional)

                       

Filling:

200g dried fruit (currants, sultanas or raisins plus mixed peel)

2 large cooking apples, peeled and chopped

2 tablespoons sugar (unrefined sugar if you like, but granulated is fine)

2 teaspoons cinnamon

(Mix these ingredients together quickly to prevent the apple browning)

Glaze:

1 dessertspoon sugar, dissolved in 2 dessertspoons of boiling water

Method:

1. Measure the water and stir in the fresh yeast. Place the flour and sugar into a mixing bowl, pour in the yeast liquid and then add the olive oil, if using.

2. Have a little water to hand to add if necessary. Remember, it is better for your dough to be wetter (slack) rather than drier (tight). Begin to mix by stirring the ingredients together with a knife, cutting through the dough as it forms. When it gets too stiff for the knife, use your hand to squeeze the mixture together. As it forms into a solid mass, keep turning it over and pressing it down to pick up the flour at the bottom of the bowl – but make sure it stays soft. Don’t be afraid to add more water to keep it soft! When all the flour has been mixed in, wipe the bowl around with the dough, turn it out onto the worktop and begin to knead.

3. Knead by flattening the dough out, folding it over and flattening it again. If the dough is too sticky, instead of putting extra flour on your worktop, place some in the bowl, put the dough back in and turn it round to coat it all over. That way you keep the flour under control and you won’t be tempted to add too much. Knead until the dough becomes smooth – and then stop before you get fed up!

4. Leave to prove for about an hour on your worktop, covered with a dry tea towel. Or place in an oiled plastic bag – all day if necessary - until you are ready for step 5. Or go straight to step 5.

5. When you are ready to proceed, divide the dough into 8 pieces and form each one into a bun shape. Using plenty of flour on your worktop, roll each one out into a circle about 15cm across. Place a spoonful or more of filling on one side of the circle, lift the other side over to cover it and press the two sides together. Form a crimp by pushing your fingertips together – with 2 fingers of one hand on top of the edge of the dough and 2 fingers of the other hand at the side of the dough, so that the tips of the fingers go between each other.

6. Place each one onto a prepared baking sheet and leave to prove until the dough has become risen and puffy.

7. Bake at 220C, 425F or gas mark 7 for between 12-15 minutes. Look for some colour underneath the turnovers.

8. Brush with the sugar glaze.

VEGAN, NO FAT, CHOCOLATE CAKE

Vegan chocolate cake (with banana instead of oil)

Ingredients:

150g sugar

25g cocoa powder

150g self raising flour
1 mashed banana

250g water

Method:

Measure the sugar and the cocoa powder, and mix them together. The sharp edges of the granulated sugar break up the clumps of cocoa powder, so sieving is not necessary. Add the flour and mix, first with a dessertspoon, then with a whisk, then add the banana and water. Stir, initially with a dessertspoon, and then with a whisk, and pour into a prepared 20cm (8") cake tin.

Bake at 175C for 30-35 minutes.

Or: Use a silicon cake form and place in the microwave (800w) for 6 minutes. In my experience, not only do you get a quicker cake, but the cake rises about 25% higher in the microwave.

(It's also possible to make an excellent gluten-free version of this cake. The recipe uses vegetable oil - but you can always substitute a mashed banana.)


Notes:
You can play around with this recipe as you wish. Here I've reduced the sugar from 200g in my original recipe. I've also substituted 250g of stewed apricots and dates for the sugar - and my daughter simply used 4 bananas along with the flour, cocoa powder and water.