Vegan Greek No-gurt and Granola

I am exceptionally proud of this recipe. This will be a game-changer to those of you who love the creaminess of yogurt but choose to go animal-free. This is better than the chalky stuff that was available six years ago. This is creamier than the lumpy cultured soy product that’s been around for years. This is on par with the current coconut and almond yogurts, but with less sugar, refined and plant-based starches, and way more protein.

Don’t believe me? See the bottom of this post for a detailed nutritional comparison…. I won’t put it here to bore the people just looking for vegan food porn.

I’m working on a cultured version right now, but this stuff tastes just as good anyway.

Imagine it layered with fruit and cereal for breakfast. Smeared onto tacos instead of sour cream. Swirled into soups for awesome creaminess. Dive in!

I have also included a protein-packed granola recipe to go with it. It uses a hearty mix of seeds, grains, and nuts to keep you full.

A few notes about special ingredients:

The yogurt uses agar-agar, which I also used in my previous marshmallow recipe. This is an animal-free gelatine-like product, commonly used in asian desserts. It can be found at asian grocery stores, or at organic foods stores. You can buy flakes or powder. I prefer powder, as it is more precise to measure. My measurements are using powder, so if you can only get flakes, go by weight. It is assumed that you can use 3x the volume when subbing flakes for powder, but I have not personally tried this.

I use Soya Flakes, also called Rolled Soya, as a major ingredient in the granola. I’ve seen it online from Indian import stores, and from a british muesli store. If you’re Canadian and can get to a Bulk Barn, this is your best bet. If you can’t find soya flakes, no sweat. Use more old-fashioned oats, or try rolled Kamut flakes for a heartier crunch. I haven’t posted nutritional information for this recipe, as I suspect everyone’s choices will make macronutrient values vary.

Vegan Greek No-Gurt

An original recipe by Agent Minty

Ingredients:

• 1/2 package traditional tofu (340g), not pressed
• 1/4 cup coconut cream from a can – if you want less fat, use light canned coconut milk
• 3 Tbsp +1/4 cup almond milk
• 2 Tbsp lemon juice
• 1 Tbsp maple syrup
• 1.5 tsp (4g) agar-agar powder

Instructions:

1. Puree tofu in a food processor or high-speed blender for at least one minute.
2. Stir, scraping down sides of bowl, and process for at least another minute, until it is completely smooth to touch and taste.
3. Add coconut milk, 3 Tbsp of almond milk, lemon juice, and maple syrup.
4. Process for one more minute, scrape down bowl, and puree for another 10 seconds.
5. Whisk agar powder into remaining 1/4 cup almond milk in a small saucepan.
6. Heat on medium, stirring occasionally, until it comes to a gentle boil.
7. Turn down heat and whisk continuously for another two minutes until the agar is completely dissolved.
8. Take a spatula and scoop out approximately 1/4 of the tofu mixture into the agar mixture. Whisk well.
9. Heat mixture for another 30 seconds, whisking continuously, then add another scoop of tofu mixture to the pot as before.
10. Remove agar-tofu mixture from the heat. Start running food processor.
11. Slowly transfer the warmed mixture into the running food processor.
12. Process for another two minutes, until smooth and slightly cooled.
13. Place the mixture into the refrigerator for 20-40 minutes (I just place the bowl of the food processor straight into the fridge).
14. Once the mixture has solidified, return to the machine and process for 30-60 seconds until smooth.
15. Store in a sealed container in the refrigerator for up to ten days.

High-Protein Granola – An original recipe by Agent Minty

Ingredients:

• 1 2/3 cup old-fashioned rolled oats
• 3 Tbsp raw pumpkin seeds
• 2.5 Tbsp fine, unsweetened shredded coconut
• 1 Tbsp chia seeds
• 6.5 Tbsp sunflower seeds
• 3/4 cup raw cashews, broken into smaller pieces
• 1/4 roughly chopped raw almonds
• 2/3 cup rolled soya flakes
• 3 Tbsp melted coconut oil
• 1/3 cup maple syrup (If not vegan, can substitute half volume for creamed honey)
• 1/4 tsp nutmeg
• 1/4 tsp cinnamon
• 1/4 tsp salt

Instructions:

1. Preheat oven to 300F.
2. Combine oats, soya, coconut, seeds, and nuts in a large bowl.
3. Combine coconut oil, maple syrup, spices, and salt in a microwave-safe bowl.
4. Microwave oil mixture on medium power for 30-60 seconds, until it is runny.
5. Stir liquid mixture briefly, then pour over dry oat mixture.
6. Mix with a wooden spoon until all dry ingredients are lightly coated.
7. Spread on a baking sheet lined with parchment paper.
8. Cook for 10-15 minutes, until mixture is fragrant and nuts/seeds are lightly toasted.
9. Cool for an hour before breaking granola into small clumps.
10. Store in a sealed container at room temperature.

 Nutritional Comparison

My No-gurt:

125 mL (1/4 of recipe) has:

• 120 calories, 7g total fat, 1 g saturated fat, 6 g carbs, 4 g sugar, 7 g protein, 13% RDA Calcium, 10% RDA Iron

A popular brand of coconut yogurt (using full-fat coconut cream):

125 mL (calculated from 175 mL serving on label) has:

• 100 calories, 3.6 g total fat, 3.2 g saturated fat, 16.4 g carbs, 5 g sugar, 1.4 g protein, 25% RDA Calcium, 4.2% RDA Iron

A popular brand of almond yogurt:

125 mL (calculated from 175 mL serving on label) has:

• 71 calories, 4.3 g total fat, 0.4 g saturated fat, 9.3 g carbs, 5 g sugar, 2.1 g protein, 28.6% RDA Calcium, 2.8% RDA Iron

A popular brand of cultured soy product:

125 mL (calculated from 170 mL serving on label) has:

• 107 calories, 2.1 g total fat, 0 g saturated fat, 17.9 g carbs, 10.7 g sugar, 3.57 g protein, 10.7% RDA Calcium, 1.1% RDA Iron

Yes, mine has more calories and more fat than the others, but it tastes awesome… and the protein is great if (like me) you’re trying to put on muscle in the gym!

Hot Pink Hot Dog Topper

Spring is here! The snow is mostly melted, I can hear water trickling often, and sometimes it’s warm enough to run errands in only a sweater. The two best things: riding around on my bicycle, and starting up the barbecue again. While I’ve been too busy to make a batch of homemade hot dogs, we have been grilling store-bought ones a few times a week for a quick dinner.

Meet the best hot dog topping: salty, a bit crunchy, and beautifully coloured. Move over, limp sauerkraut. A new favourite garnish is in town.

I did base this on the quick-pickled cabbage I added to the Sunshine Bowl I posted about a few weeks ago, but with a few modifications, and the addition of sliced radishes for extra flavour. I also like this stuff added into garden salads and brightening up tacos. It will last at least a week in the refrigerator.

Hot Pink Cabbage-Radish Slaw

An original recipe by Agent Minty

Makes about two cups of slaw

Ingredients:

• 2 Tbsp maple syrup
• 1/3 cup apple cider vinegar
• 1/2 tsp celery seeds
• 1 Tbsp salt
• 2 cups finely chopped or shredded red cabbage
• 5 or 6 radishes, halved then finely sliced

Instructions:

1. Combine maple syrup, vinegar, celery seeds, and salt in a large non-metal bowl.
2. Stir in cabbage and radishes.
3. Allow to sit at room temperature, stirring every half hour or so, for about two hours.
4. Transfer to a resealable container for storage in the refrigerator. 
   

Enjoy! Is it spring yet where you live?

Chai and Minestrone

Here are two things we made last week and have been enjoying for several days:

We have been making this chai concentrate occasionally for the past few months. While neither cheap nor strictly vegan due to the honey included, it is a fun treat to have at home, and significantly cheaper than a chai latte from any cafe.

The recipe we use is modified from Vegetarian Slow Cooker:

• 4   1  1/2 inch slices fresh peeled ginger, use vegetable peeler for the slices.
• 6   3 inch cinnamon sticks
• 8   whole cloves
• 15-20 green cardamom pods
• 1 1/2 teaspoons high-quality vanilla
• 2 dashes of nutmeg
• 1/2 cup honey (use 1/3 cup white sugar and 2 Tbsp maple syrup if vegan)
• 3   cups water
• 6   black tea bags

1. Everything except the tea bags goes into the crock pot.  Cook on high for 3-4 hours or low for 7-8 hours.
2. After a long simmer, if heat is not on high turn to high.  Add tea bags.  Let steep for 5 minutes MAX (longer steep=bitter tea).
3. Remove tea bags and press gently with a spoon to get all water out.
4. Strain into a jar or bottle (I use a clean wine bottle), and keep in the fridge for a week.
5. Use about 1/4 cup of concentrate per mug of chai latte. Add hot or steamed almond or soy milk, stir gently, and top with a shake of nutmeg!

Here is the recipe for our Kale Minestrone. This has been a favourite in our household since Mrs. Minty’s mother made it for us about four years ago. It is delicious as leftovers, too. It also works well in a crock pot. If cooking in a crock pot, wait to add the pasta until 15 minutes before serving.

• 2 tbsp olive oil
• 1 small onion, diced
• 1 stalk celery, chopped
• 3 cloves of garlic, diced
• 1 carrot, chopped
• 4 cups vegetable stock
• 15 oz can of red kidney beans
• 15 oz can of  small white navy beans
• 15 oz can of chopped tomatoes (fresh if in season)
• 1 zucchini, quartered and sliced
• 2 tbsp fresh parsley
• 2 tsp dried oregano
• 1/2 tsp dried basil
• 1/2 tsp dried thyme
• 4 cups chopped kale
• salt and pepper to taste
• 1 cup small shaped pasta

1. Heat oil on medium in a large pot. Add onions, celery, garlic, and carrot. Cover and allow to cook, stirring occasionally.
2. Once onions turn clear, add all other ingredients except pasta and kale.
3. Bring to a boil then turn heat down to simmer gently.
4. Add kale and pasta 15 minutes before serving.  Additional water may be required.