Seitan stars in another vegetarian version of a classic and much-loved European stew, this time from France. Though traditionally served with toasted crusty bread, it’s delectable served over linguine or fettuccine pasta, mashed potatoes, or polenta.
20 oz (565 g) seitan, cut into 2 x 1 in (5 x 2.5 cm) pieces
2 Tbsp (30 mL) whole wheat pastry flour
3 Tbsp (45 mL) extra-virgin olive oil, divided
2 medium onions, coarsely diced
2 cups (500 mL) low-sodium vegetarian broth
3/4 cup (180 mL) dry white wine (can be nonalcoholic) or white vermouth
1 Tbsp (15 mL) salt-free tomato paste
2 garlic cloves, crushed
1 bay leaf
1/2 tsp (2 mL) dried thyme
12 oz (340 g) button or crimini mushrooms
1/4 cup (60 mL) pitted kalamata olives, drained and cut in half lengthwise
1 Tbsp (15 mL) chopped fresh parsley
Salt and freshly ground black pepper to taste
In shallow bowl, toss seitan pieces in flour to coat.
Heat 2 Tbsp (30 mL) olive oil in large, heavy pot over high heat and add seitan. Stir-fry seitan until golden all over. Remove from pot.
Add onions to remaining oil in pot. Stir-fry over medium-high heat until onions begin to soften, about 5 or 6 minutes, adding sprinkles of water to keep onions from sticking or burning. Add broth, wine, tomato paste, garlic, bay leaf, and thyme. Return seitan to pot. Bring to a boil, then turn heat down and simmer, covered, for 15 minutes.
In large, heavy skillet heat remaining 1 Tbsp (15 mL) olive oil over high heat. Add mushrooms, sprinkle lightly with salt. Stir-fry until they start to exude their liquid. Immediately add to pot with stew.
Add olives and parsley to stew and taste for salt and pepper. Serve immediately.
Each serving contains: 380 calories; 22 g protein; 10 g total fat (1 g sat. fat, 0 trans fat); 50 g carbohydrates; 8 g fibre; 450 mg sodium
source: "Seitan", alive #358, September 2012
Pears and chocolate make for a very natural friendship and play together beautifully in this plant-based, dairy-free cake. This cake is dense and rich, with a medley of spices, and enhanced by just a hint of espresso powder, which allows that chocolate flavour to shine through. In addition to slices of pears being laid on top, this cake employs some pear purée to add moisture and sweetness to the slightly nutty texture provided by the whole wheat flour. Pear primer A firm pear such as Bosc, recognizable by its distinctive dusty brown skin, is perfect for this dish. When eaten raw, Bosc pears are crisp and not too sweet. When baked, this variety softens up and its flavours are enhanced, but it maintains its characteristic long-necked, graceful shape. Unlike a Bartlett pear, which turns from green to bright yellow when ripe, Bosc pears don’t change much in colour when ripe. Give it a little nudge with your thumb near the neck of the pear and it will give slightly—that’s how you know you’ve got a ripe one. Compared to other pears, Bosc will still be quite firm.
Many flavours that complement pears—sage, ginger, maple syrup—also go well with butternut squash, so it makes sense to bring the two together. For this autumn salad, mixed greens are tossed with marinated squash ribbons that serve to dress the salad with spicy, gingery brightness. A juicy yet firm medium-sweet pear, such as red Anjou, works well here, and its vibrant red skin makes a pretty plate alongside butternut squash. The finishing touch is a sprinkling of crispy sage and maple syrup-toasted hazelnuts. Refrigerator tip Treat butternut squash ribbons as you would a dressing, keeping them in the refrigerator until ready to use. They will last a few days in the refrigerator, and you can have them on hand to dress small amounts of lettuce. If, rather than making one large salad, you want to serve individual amounts of this salad, just dress a few leaves with some ribbons; cut up pear and fry sage leaves as you serve.
Luscious figs loaded onto hearty flatbread make a satisfying breakfast or brunch. They’re sweet and delicious when paired with savoury cinnamon-flavoured crunchy pumpkin seeds and tart goat cheese. And, with a dough enriched with whole wheat flour, hempseeds, and nigella, these flatbreads are sure to be satisfying. They’re also chock full of fibre and protein, and with 6 mg of iron, you’ll be on your way to 31 percent of the recommended daily value. A freezer favourite By making dough in advance and freezing, you can make these individual flatbreads part of your routine for days when you don’t have much time. Simply portion dough individually right after mixing, allow it to rise in the fridge for 8 to 10 hours, and then freeze in individual containers. To thaw an individual ball of dough, 24 hours before you wish to use it, remove the container from the freezer and allow it to thaw in the refrigerator. At least an hour before baking, allow dough to come up to room temperature outside of the fridge.