commit: 201ff4915101d21e5a40f09fb3e18ac048fb19c9
parent 69c3a6e40c638716f35b81da2df64b811ca47b50
Author: Rekka <rekkabell@gmail.com>
Date: Tue, 17 Dec 2019 11:41:30 -0500
Corrections: soaking sunflower seeds
Diffstat:
2 files changed, 13 insertions(+), 11 deletions(-)
diff --git a/scripts/database/pages.ndtl b/scripts/database/pages.ndtl
@@ -176,6 +176,8 @@ NUTRITION
& {{Phytates|https://www.nap.edu/read/10026/chapter/14#480}}, found in some plant foods, reduce zinc absorption. This is why it's important to increase our intake of zinc by at least 50%. Consuming protein — like legumes, leavened bread, fermented soy foods (miso or tempeh) and nuts – increases zinc absorption.
& {{Read more|https://veganhealth.org/zinc/}} about zinc.
* Nutrition References
+ & {{Processing and Preparation Practices to Enhance the Bioavailability of Micronutrients in Plant-Based Diets|https://academic.oup.com/jn/article/137/4/1097/4664654}}
+ & {{Fortification basics|https://www.dsm.com/content/dam/dsm/nip/en_US/documents/stability.pdf}}
& {{The vegan RD|https://www.theveganrd.com/}}
& {{Vegan Health|https://veganhealth.org/}}
& {{Nutrition Facts|https://nutritionfacts.org/}}
diff --git a/scripts/database/recipes.ndtl b/scripts/database/recipes.ndtl
@@ -9,8 +9,8 @@ TZAZIKI
DESC
& Making tzaziki is easy. This is a basic recipe that works well enough with all kinds of substitutions, depending on dietary restrictions.
& {*Substitutions*}
- & It is possible to use {{sunflower seeds}}, cashews and {{tofu}} to replace the hemp seeds. In this recipe, I used half hemp and half soy, because hemp — while being nutritious — is not cheap. Using just {{shelled hemp seeds}} — wallet permitting — is very possible, although you may have to add more water.
- & If using cashews or sunflower seeds, you should pre-soak them for a few hours prior to blending (discard the soaking water and rinse them well). If using only tofu, you may not require extra water in the recipe.
+ & It is possible to use {{sunflower seeds}} and {{tofu}} to replace the hemp seeds. In this recipe, I used half hemp and half soy, because hemp — while being nutritious — is not cheap. Using just {{shelled hemp seeds}} — wallet permitting — is very possible.
+ & If using sunflower seeds, you should pre-soak them for 1-2h prior to blending. If you're looking to maximize your {{nutrient intake|https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/}}, you can soak the sunflower seeds for even longer (8-12h). If using only tofu, you may not require extra water in the recipe.
INST
Preparation
- Blend {_1/2 cup_} of {{shelled hemp seeds }} with {_225g_} of {{soft tofu}}, {_3 cloves_} of {{garlic}}, {_1/4 cup_} of {{water}} and the juice of {_1_} {{lemon}}.
@@ -672,9 +672,9 @@ MISO VEGGIE PATE
& Végé pâté is a quebec staple food, it's also one of those things that most people never think to make yourself. Every picnic I had this summer included this, it's great with veggies, on crackers and in sandwiches too! Purchasing it pre-made can be expensive, and not all brands are good. This summer, I decided to learn to make it myself.
& {*Recommendations*}
& A lot of végé pâté recipes call for whole wheat flour, I've made pâté with it before with great results. If you don't have oats, you can use whole wheat flour instead. Using oats as a substitute works great, I always have a bucket-load of rolled oats lying around. To grind the rolled or quick oats oats down into flour, I use my mortar and pestle, but a handstick blender would work well too.
+ & If you're looking to maximize your {{nutrient intake|https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/}}, you can soak the sunflower seeds for even longer (8-12h).
INST
Preparation
- - Pour enough boiling water over {_1 cup_} of deshelled and {{unsalted sunflower seeds}}. Let soak for {#10 minutes#} to soften them up. Strain and rinse off {{sunflower seeds}}.
- Preheat oven to {#350F#}.
- Put a few inches of water in a pot, add steamer basket and bring to a boil. Add {_1/3 cup_} of peeled {{pumpkin}} cubes (or sweet potato). Cover, and let steam until softened.
- Combine {{sunflower seeds}} with {_1/2 cup_} of finely ground oats, {_1 large diced_} {{carrot}} (or two medium), the {{pumpkin}} (or sweet potato), {_2 minced cloves_} of {{garlic}}, {_1 tbsp minced_} {{ginger root}}, {_2 chopped_} {{scallions}}, {_1/4 cup_} fresh {{coriander}}, {_2 tbsp_} {{soy sauce}}, {_1 tsp_} {{lemon juice}}, {_2 tbsp_} {{white miso}} and {_1/3 cup_} of {{water}}. Purée with a food processor until smooth.
@@ -1528,12 +1528,12 @@ SUNFLOWER HEIRLOOM CARROT PASTA
DESC
& I'm allergic to tree nuts, but this doesn't mean that my choices of 'vegan cheeses' are limited. Seeds can be used interchangeably and produce a similar result, just as creamy and just as nutritious.
& In this recipe I used heirloom carrots, because I enjoy the varying tones on a plate, but also because different colors offer different nutrients.
- & To soften the seeds, it's possible to quick-boil them. This makes it easier to grind down into a sauce.
+ & To soften the seeds, it's possible to quick-boil them. This makes it easier to grind down into a sauce. If you've got the time, soaking them for 1-2h is also an option. If you're looking to maximize your {{nutrient intake|https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/}}, you can soak the sunflower seeds for even longer (8-12h).
INST
Preparation
- - Dissolve {_1/2 tsp_} of {{salt}} in {_1/2 cup_} of {{water}}. Add {_1/4 cup_} of {{sunflower seeds}} to a bowl and pour boiling water over the seeds and let them soak for {#10 minutes#}.
+ - Dissolve {_1/2 tsp_} of {{salt}} in {_1/2 cup_} of {{water}}. Add {_1/4 cup_} of {{sunflower seeds}} to a bowl and pour boiling water over the seeds and let them soak for {#10 minutes#}. Optionally, you can soak the seeds for 1-2h.
- Sautee {_1 chopped_} {{yellow onion}} and {_2 minced_} {{garlic cloves}} in a pan with {_1 tsp_} of {{olive oil}}. Cook until onion is translucent.
- - Rinse the sunflower seeds, and purée in a blender with the cooked garlic and onion, {_1 tbsp_} of {{soy sauce}}, {_1/2 tsp_} of {{smoked paprika}}, {_1 heaping tsp_} of {{white miso}}, {_1 tbsp_} of {{nutritional yeast}} and {_1/2 cup_} of {{water}}. Blend until smooth.
+ -Strain the sunflower seeds, and purée in a blender with the cooked garlic and onion, {_1 tbsp_} of {{soy sauce}}, {_1/2 tsp_} of {{smoked paprika}}, {_1 heaping tsp_} of {{white miso}}, {_1 tbsp_} of {{nutritional yeast}} and {_1/2 cup_} of {{water}}. Blend until smooth.
- Peel and cut {_4 large_} {{heirloom carrots}} into thin strips, using a julienne peeler or a knife. The goal is to make pasta-like strips.
- Add a bit of water to a pot, bring to a boil. Place steamer basket in the pot, cover and steam the carrots for a minute. You don't have to steam your carrots, but personally I like to do it so they're not as stiff.
- Divide carrot pasta in 2 bowls, pour sauce overtop and serve with some fresh alfalfa sprouts or with a handful of {{roasted pumpkin seeds|roasted pumpkin seeds}}.
@@ -2201,13 +2201,13 @@ MUSTARD FROM SEED
TIME : 20
SERV : 1 quarter pint (150ml)
DESC
- & We always try our hardest to buy as few packaged foods as we can, and if we do buy pre-made goods, we aim for glass. This, too, isn't always possible.
+ & We always try our hardest to buy as few packaged foods as we can, and if we do buy pre-made goods we aim for glass, this too through isn't always possible.
& We ran out of mustard the other day, and couldn't find any at the store that wasn't packaged in plastic. We decided then that it was better to make our own. It requires few ingredients, little time to prepare (25min for prep, few days for soaking), and is inexpensive.
- & How do you do you start? First, you have to find raw mustard seeds. You can choose between yellow, brown and black seeds; these affect the 'heat' of the mustard. A dark seed imparts more flavour than the lighter variety, and is what we used in this recipe. The seeds are then soaked in a mixture of water and {{apple cider vinegar}}, although you can also use beer and white wine as a base. The water should be room temperature or cold, because using hot liquids denatures the enzymes that create the 'heat' in mustard.
+ & First, you need some mustard seeds. You can choose between yellow, brown and black seeds, the color affects the 'heat' of the mustard. A dark seed imparts more flavour than the lighter variety, and is what we used in this recipe. The seeds are then soaked in a mixture of water and {{apple cider vinegar}}, although you can also use beer and white wine as a base. The water should be room temperature or cold, because using hot liquids denatures the enzymes that create the 'heat' in mustard.
& We don't have {{tools}} onboard that require electricity, so to grind and crush seeds and herbs we use a {*heavy ceramic mortar and pestle*}.
- & After the mustard has been ground, it can stored in a glass jar at room temperature. Because of its antibacterial properties, mustard {*does not require refrigeration*} - another plus!
+ & After the mustard is ground, it is stored in a glass jar at room temperature. Because of its antibacterial properties, mustard {*does not require refrigeration*}.
% recipes/mustard.from.seed.1.jpg
- & The best thing about making it yourself is that you can vary the quantities and base ingredients according to your personal preferences. If you don't like having a strong vinegar taste, you can lessen the amount of apple cider vinegar and add more water instead. You can also add spices and sweeteners. For traditional 'yellow mustard', all you need to do is add turmeric (for color) and a sweetener - the possibilities are endless. Give it a shot - it's cheap, fun and there's no plastic involved!
+ & The best thing about making it yourself is that you can vary the quantities and base ingredients according to your personal preferences. If you don't like having a strong vinegar taste, you can lessen the amount of apple cider vinegar and add more water instead. You can also add spices and sweeteners. For traditional 'yellow mustard', all you need to do is add turmeric (for color) and a sweetener.
INST
Mustard
@@ -2231,7 +2231,7 @@ CRACKERS
TIME : 25
SERV : 40 crackers
DESC
- & Making crackers is simple, everyone should know how to make them. It's in everyone's best interest to know how things are made - there are no downsides to knowing, and in a bind it's a useful skill, but not just this - making your own produces less waste (packaging) and you control what you ingest (less salt, sugar etc). What's great about a basic recipe is that you can swap ingredients with little consequence (most times) and you can add to it to suit your needs and cravings.
+ & Making crackers is simple, everyone should know how to make them. There are no downsides to knowing, and in a bind it's a useful skill, but not just this, making your own produces less waste and you control what you ingest. What's great about a basic recipe is that you can swap ingredients with little consequence (most times) and you can add to it to suit your needs and cravings.
& Devine & I love to eat crackers as snacks, usually between breakfast and lunch, a cracker with some peanut butter to quiet our stomachs. We also like to eat {{papaya salsa|https://grimgrains.com/#papaya+bruschetta+topping}} with crackers, it makes a good scooping vessel for the fruit.
& You can make these crackers without extras with just the 'cracker' portion of the recipe. They're just as delicious that way, but you can add seeds and spices for added flavour and nutrition. I like to add seeds to mine, like {{pumpkin seeds}}, {{flax seeds}}, {{sesame seeds}}, or {{sunflower seeds}}. I recommend adding {{black pepper}}, or {{chili pepper flakes}}, these are also delicious if you sprinkle some salt over the top of them.
% recipes/crackers.1.jpg
