A simple but tasty plant-based taco/burrito filling recipe. Cauliflower, mushrooms, and pecans give a nice, almost meaty flavor to the tacos.
...Gout Friendly Foods
Korean spicy tofu wings ๐ฅข
Who doesn't love spicy chicken wings? My favorites are the Korean ones with spicy or yangnyeom sauce. In Korean these are ๋๋ถ ์๋ ์นํจ. To keep this gout friendly we will substitute extra firm tofu for wings. The sauce will have enough flavor to keep this from being a boring tofu recipe. Tofu cooked in this style is called Dubu-gangjeong (๋๋ถ๊ฐ์ )
JamesStrange.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. In simple terms, this means that if you click and buy something, we are paid a fee. This fee is used to help recover some of the costs of running the site.In Korea going out for chimek (chicken and beer) is quite common. Everywhere you go you will see fried chicken places. Eating spicy chicken makes it easy to drink lots of beer. But since I have gout eating lots of fried chicken and drinking beer is off the menu. But I still like the flavor of KFC or Korean fried chicken. This recipe satisfies the urge for KFC and is gout friendly.ย
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Vegetable chow mein๐ฅข
This noodle recipe proves that a recipe can be delicious and gout friendly at the same time. I am not claiming that this is a healthy dish, but it is loaded with vegetables.
...Bindaetteok, Korean mung bean pancake ๐ฅข
I first had Korean Mung Bean Pancakes as street food in South Korea. They are delicious, full of protein, and a great way to use up bits of leftover veggies. To keep this recipe gout friendly, we leave out the pork that often finds its way into the dish.
...How to make tempeh
Tempeh is fermented whole soybeans, making it a great source of protein, dietary fiber, and vitamins. It's not sexy to look at all covered in mold, but it has a nice mild nutty flavor.ย
...Pan fried noodles with soy curls and broccoli ๐ฅฆ
I will admit that Pan Fried Noodles are one of my favorite dishes. It's not a healthy dish but it is very tasty and has texture contrast. The goal was to create a gout friendly version just as good as my previous version. This version is full of flavor, the only thing missing is a little texture in the "beef". The dish has a lot of steps but most of them are done ahead of time.
Butler Soy curls are the gout friendly substitute for beef that we will use today. One ounce of soy curls has ten grams of protein and three grams of dietary fiber. This is three ounces of them. The recipe only calls for one ounce but I will soak three so that I have some in the fridge ready for a weeknight meal.
To hydrate them all that you have to do is soak them in water. If you use tap water it will take an hour for them to soften. Boiling water only requires about ten minutes.
After the soy curls have softened drain off the water and give them a good squeeze. Set them aside so they can dry. The first time I tried cooking soy curls I did not squeeze them and I did not like them. For me, this step is not optional.
These are the main ingredients for the sauce.
Sauce for the old version used chicken stock and oyster sauce which are not gout friendly. For this version we need half cup vegetable stock, 1 Tablespoon Vegetarian Oyster Sauce, 1 Tablespoon Hoisin Sauce, 1/2 Tablespoon Raw Sugar, 1/2 Tablespoon Dark Soy Sauce, and 1 teaspoon Sesame Oil. Mix the sauce ingredients and set aside.
In a small bowl mix 1 Tablespoon water with 1 Tablespoon Cornstarch. It will have to be mixed again prior to adding so have a spoon ready.
You will also need 1/2 Tablespoon of roughly chopped Ginger and 1/2 Tablespoon of roughly chopped Garlic.
These are the noodles that were used. Some brands do not require cooking before using but these do require boiling. I only used 1/2 of the bag (6 ounces).
If required boil the noodles. The package said 20 seconds but they needed a full minute. After boiling drain the water off and let them dry.
To keep the broccoli bright green blanch it in boiling water for about 90 seconds. I used four ounces of broccoli. After that place it in ice water to stop cooking and set the color. After they cool down drain the water and let the broccoli dry.
Preheat your pan on a burner set to medium heat. Add one and a half tablespoons of peanut oil to the pan, swirl then add the noodles. What you need to do is make a cake with a crispy top and bottom but. Crispy means that is frying in oil. Without the oil, the noodles will get color but they scorch and do not get the kind of crispy that I like. The noodles do soak up oil. This batch is being cooked in a small pan. The pan should be smaller than your serving plate.
After the bottom noodles start to get crispy (should take three or four minutes) flip them over. I used a plate to help me flip them. Be careful doing this since then the pan is hot. Drizzle another half Tablespoon of oil so and cook the top until it gets crispy. After the top and bottom are crispy plates your noodle cake.
Hope you have everything else ready, now it will go fast.
If your pan is dry add 1/2 Tablespoons of peanut oil to your pan. Add the ginger and garlic. After about 30 seconds you should start to smell ginger and garlic. At this time add the sauce.
When the sauce starts to boil add the soy curls and the water cornstarch mixture. Mix it up to thicken the sauce and add the broccoli. After the broccoli is warm turn off the heat and adds this to the top of the noodles.
This video is my old version with beef instead of soy curls.
Pan Fried Noodles With Soy Curls #panfriednoodles #noodles #soycurls #vegetarian
Pan Fried Noodles With Soy Curls and Broccoli
Vegetarian version of pan fried noodles with soy curls and broccoli.
Servings: 1 servings
Calories: 1551kcal
Ingredients
- 1 oz soy curls Soak before using
- 1/2 Cup vegetable stock
- 1 Tablespoons Vegetarian Oyster Sauce
- 1 Tablespoon Hoisin Sauce
- 1/2 Tablespoon raw sugar
- 1/2 Tablespoon Dark soy sauce
- 1 teaspoon sesame oil
- 1 Tablespoon Water
- 1 Tablespoon cornstarch
- 1/2 Tablespoon ginger roughly chopped
- 1/2 Tablespoon garlic roughly chopped
- 4 oz broccoli
- 6 oz chow mein noodles Pan Fried type
- 2.5 Tablespoons peanut oil
Instructions
- Cover 1 oz soy curls with boiling water. Soak 10 minutes. Drain water and squeeze soy curls to remove water.
- For the sauce mix together half cup vegetable stock, 1 Tablespoon Vegetarian Oyster Sauce, 1 Tablespoon Hoisin Sauce, 1/2 Tablespoon Raw Sugar, 1/2 Tablespoon Dark Soy Sauce and 1 teaspoon Sesame Oil. Mix the sauce ingredients and set aside.ย
- If required boil the noodles for 1 minute. Drain and set aside.
- Blanch the broccoli for 90 seconds or until tender. Immediately place into ice water to cool. After cooling remove from water and allow to dry.
- Preheat your pan on a burner set to medium heat. Add one and a half tablespoons of peanut oil to the pan, swirl then add the noodles. Cook until the bottom gets crispy.
- Use a plate to carefully flip the noodles then return to the pan. Add 1/2 Tablespoon oil and cook until this side gets crispy. Remove from pan and add to your serving plate.
- If your pan is dry add 1/2 Tablespoons of peanut oil to your pan. Add the ginger and garlic. After about 30 seconds you should start to smell ginger and garlic. At this time add the sauce.ย
- When the sauce starts to boil add the soy curls and the water cornstarch mixture. Mix it up to thicken the sauce and add the broccoli. After the broccoli is warm turn off the heat and add this to the top of the noodles.ย
Nutrition
Calories: 1551kcal | Carbohydrates: 146g | Protein: 29g | Fat: 99g | Saturated Fat: 15g | Polyunsaturated Fat: 44g | Monounsaturated Fat: 32g | Sodium: 2254mg | Potassium: 641mg | Fiber: 13g | Sugar: 19g | Vitamin A: 800IU | Vitamin C: 143.6mg | Calcium: 140mg | Iron: 11mg
Korean side dish gosari ๊ณ ์ฌ๋ฆฌ๐
This is the package we bought at the Korean market. It's 227 grams and we are only using 80 grams. Keep that in mind when you're buying yours. It will help with the sticker shock.
This is what it looks like out of the package. It's not the prettiest vegetable and smells a little funny but it is quite tasty.
Before cooking the Gosari needs a nice long soak (at least eight hours). This is what that little bit looks like the next day. Yes, a little does go a long way.
In January of 2012, I uploaded a video on YouTube showing how to make this dish. (I cannot believe it been that long). About two years ago Scott Y posted a comment about how his Mom cooked gosari. I now use her method. It's easy and works great. So let's get to cooking.
In a pot large enough to hold the gosari and about one inch of water (it will grow a little when cooking but not much). Add a little water and 1/4 teaspoon of baking soda. Mix to dissolve the baking soda, add the gosari. Add enough water to cover by one inch.
Turn on the heat when it starts to boil slightly cover with a lid. After three minutes turn off the heat and let it sit for one hour. The picture above is how mine looked after sitting for one hour.
Korean Side Dish Gosari ๊ณ ์ฌ๋ฆฌ / Fernbrake
Pour off the water and rinse with cold water. Just a friendly heads up the water is kind of funky smelling. Then cut the gosari into two-inch long pieces. You can now use it in other dishes but it will be very bland at this point. So let's season it up.
First, we need to make our sauce. 2 teaspoons chopped garlic, 1/4 cup chopped green onion, 1 Tablespoon raw sugar, 2 tablespoons Soy Sauce, 1/4 teaspoon salt, 1 Tablespoon sesame seeds, and 2 teaspoons sesame oil. Ginger juice is an optional item.
Since this is a large batch it needs to be cooked in two batches. Yes, that little bit is now a lot. Add one Tablespoon of neutral-flavored cooking oil to the pan and add half of the cooked gosari. Cook for about three minutes to dry it off. Now add half of your sauce. Cook for another four or five minutes until most of the sauce is absorbed. Remove set aside and do the same to the next batch. After the second batch is cooked and cooled mix them together.
I used some of the gosaroi in this Dolsot Bibimbap. I will work on a bibimbap recipe and post it soon.
It is now ready to serve as a side dish.
This is the video I posted in 2012.
Gosari Banchan
Korean dried fern side dish
Servings: 10 servings
Calories: 59kcal
Ingredients
- 80 grams Fernbrake
- 2 teaspoons garlic chopped
- 1/4 cup green onions chopped
- 1 Tablespoon raw sugar
- 2 Tablespoons soy sauce
- 1/4 teaspoon salt
- 1 Tablespoon sesame seeds
- 2 teaspoons sesame oil
- 1/4 teaspoon baking soda
- 2 Tablespoon oil
Instructions
- Soak 80 grams of gosari overnight
- Make your sauce to a small bowl add 2ย teaspoons chopped garlic, 1/4 cup chopped green onion, 1 Tablespoon raw sugar, 2 tablespoons Soy Sauce, 1/4 teaspoon salt, 1 Tablespoon sesame seeds and 2 teaspoons sesame oil. Mix it up and set aside.
- Pour off the water and rinse with cold water.
- Cut the gosari into two inch long pieces.
- Since this is a large batch it needs to be cooked in two batches. Add one Tablespoon of neutral flavored cooking oil to the pan and add half of the cooked gosari. Cook for about three minutes to dry it off. Now add half of your sauce. Cook for another four or five minutes until most of the sauce is absorbed. Remove set aside and do the same to the next batch.
- After the second batch is cooked and cooled mix them together.ย
Nutrition
Calories: 59kcal | Carbohydrates: 6g | Protein: 1g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 231mg | Potassium: 49mg | Fiber: 1g | Sugar: 3g | Vitamin A: 50IU | Vitamin C: 2.5mg | Calcium: 20mg | Iron: 0.7mg
Instant pot rajma recipe ๐ง
My Fitness Pal has been telling me that my protein intake has been low. Rajma or red beans with flavorful spices are a tasty way to get my protein. Using the instant pot makes it quick and I do not have to stand over the stove.
Here in Louisiana Red Beans and Rice are commonly served on Mondays. The problem for gout sufferers is they normally are loaded with Andouille sausage. As much as I love the stuff it is made with cuts of meats that can cause gout flare-ups.
Working in Pakistan allowed me to experience vegetable dishes cooked in ways that I did not miss the meat. The people in Pakistan do eat meat. The summers are very hot (the hottest I experienced was 123F with high humidity). The high heat makes it hard for the body to digest large amounts of meat. So in the summertime people turn to more vegetable dishes.
Soaked Red Beans
Start by soaking one pound (2 1/4 cups) of red beans overnight. It's not a requirement to soak them but they turn out more creamy when they have been soaked. When I can get them I use the Camellia brand. More important than the brand name is the beans need to be fresh. Also never use hard water to cook your beans. Beans cooked in hard water will never get soft.
Check to make sure you do not have any rocks etc in your beans. Give them a rinse with cold water. Place them in a pot or bowl and cover by at least two inches. After soaking overnight they will be almost double in size.
Ingredients for Rajma
Time to prepare all of our vegetables. By chopping the vegetables up into small pieces allows them to break down into a sauce (for lack of a better term). One medium red onion finely diced (3/4 Cup), two cups finely diced tomato, two teaspoons finely diced ginger, two teaspoons finely diced garlic, two teaspoons finely diced spicy green pepper (I used the ones from and Indian market but serranos work great).
Measure out the spices. One teaspoon cumin seeds, two pieces of cinnamon stick, one teaspoon paprika, one teaspoon garam masala, one teaspoon mango powder (coriander is what is normally used but I like mango powder), one teaspoon salt (this is on the low end most people will want around one Tablespoon), one half teaspoon black pepper, one half teaspoon turmeric.
We will also need two cups of water and one and a half Tablespoons of cooking oil.
Remember how many cinnamon sticks you use it is better to remove them before serving. Mine are usually on top after cooking.
Plug in your Instant Pot and press saute and add one and a half Tablespoons of cooking oil.
Adding Cumin and Cinnamon
When the oil gets hot add the cumin seeds and cinnamon sticks. The cumin needs to be in the oil so that the seeds will crackle and release flavor. After the cumin seeds have opened up add your onion, garlic, ginger and green pepper. Cook this while occasionally stirring until the onion gets some brown spots.
Added Tomatoes
After the onion gets some brown spots add the tomato. Cook this while occasionally stirring for five minutes.
Adding Spices to the Red Beans
Add your soaked beans, remaining spices, and two cups of water.
Ready to Cook
After giving it a stir it's now ready to cook.
Instant Pot Set for 30 Minutes
In manual mode set the timer for 30 minutes. After 30 minutes let the pressure naturally release for 15 minutes. For richness top with some evaporated coconut milk.
Similar recipes you might also enjoy:
Instant pot dal makhani recipe
Instant Pot Rajma Recipe
Instant Pot Rajma Recipe
Red Beans cooked in the Instant Pot with flavorful spices makes a quick and tasty meal
Servings: 6 servings
Calories: 187kcal
Ingredients
- 1 pound red beans
- 3/4 Cup red onion
- 2 teaspoons ginger
- 2 teaspoons garlic
- 2 teaspoons serrano pepper
- 1 teaspoon cumin seeds
- 2 each cinnamon stick
- 1 teaspoon paprika
- 1 teaspoon garam masala
- 1 teaspoon salt
- 1 teaspoon mango powder
- 1/2 teaspoon black pepper
- 1/2 teaspoon turmeric
- 1 1/2 Tablespoons peanut oil
- 6 Tablespoons evaporated coconut milk
- 2 Cups Water
Instructions
- Start by soaking one pound (2 1/4 cups) of red beans overnight.
- Time to prepare all of our vegetables. One medium purple onion finely diced (3/4 Cup), two cups finely diced tomato, two teaspoons finely diced ginger,ย two teaspoons finely diced garlic,ย two teaspoons finely diced spicy green pepper
- Measure out the spices. One teaspoon cumin seeds, two pieces of cinnamon stick, one teaspoon paprika,ย one teaspoon garam masala,ย one teaspoon mango powder,ย one teaspoon salt, one half teaspoon black pepper,ย one half teaspoon turmeric.
- Plug in your Instant Pot and press saute and add one and a half Tablespoons of cooking oil.
- When the oil gets hot add theย cumin seeds and cinnamon sticks. The cumin needs to be in the oil so that the seeds will crackle and release flavor. After the cumin seeds have opened up add your onion, garlic, ginger and green pepper. Cook this while occasionally stirring until the onion gets some brown spots.
- After the onion gets some brown spots add the tomato.ย Cook this while occasionally stirring for five minutes
- Add your soaked beans, remaining spices and two cups of water.
- In manual mode set the timer for 30 minutes. After 30 minutes let the pressure naturally release for 15 minutes. Remove cinnamon sticks.
- For richness top with some evaporated coconut milk.
Nutrition
Calories: 187kcal | Carbohydrates: 23g | Protein: 7g | Fat: 8g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 333mg | Potassium: 149mg | Fiber: 7g | Sugar: 2g | Vitamin A: 450IU | Vitamin C: 7.4mg | Calcium: 40mg | Iron: 3.6mg
Korean fried cauliflower "wings" ๐ฅฆ
I am a big fan of KFC, Korean Fried Chicken especially the wings. But let's face it frying wings makes a big mess in the kitchen and is not healthy. And eating a pig pile of fried wings is definitely not gout friendly. I have found that cauliflower can make a pretty decent substitute for chicken wings. After all, wings are just a way to get more sauce to your mouth. To try and keep this gout-friendly cauliflower wings recipe a little bit healthier we will bake.
Perhaps in the future, I will post a deep-fried version of cauliflower wings. But first, that will require more experimenting. Lots of delicious experimenting and a lot of mess in the kitchen. But first I need to work on an air fryer version.
Sauce Ingredients
Ingredients:
Ketchup: may seem out of place in a Korean recipe but trust me it helps to round out the flavor of the sauce. Ketchup also helps to tone down some of the heat.
Korean Red Pepper Paste or Gochujang: This is what brings the heat. Some brands are spicier than others. Most brands now have some kind of heat scale on the front. If you really want to bring the heat had some Korean red pepper flakes.
Sugar: I use raw sugar if your vegan check to make sure the one that you use has not been processed with bone char.
Batter Ingredients
Potato starch: Used in the batter to help make a thin crispy layer.
Sweet rice flour: Used in the batter to add a touch of sweetness.
Garlic powder: I Will add some to the batter, never enough garlic.
White pepper: You can use black if that is what you have. White pepper prevents black funny looking spots.
Fresh garlic: This gets added to the sauce, cause its garlic.
Soy sauce: For saltiness and a bit of umami.
Sesame oil: Got to have it.
Honey or plum syrup. In the original version, I used honey. But now I prefer to use plum syrup. If your vegan uses a syrup-type sweetener that you like.
The first step is to make the sauce. This will allow time for all of the flavors to come together. In a small bowl mix together: 2 Tablespoons of Korean Red Pepper Paste or Gochujang. 2 Tablespoons of Ketchup, I know it's not a traditional ingredient but trust me it works. 1 Tablespoon raw sugar, 1 Tablespoon of soy sauce, 1 teaspoon sesame oil, 1 Tablespoon of honey, 1/2 teaspoon finely minced garlic.
Now time for our batter. 1/4 cup sweet rice flour, 1/4 cup potato starch, 1/2 teaspoon granulated garlic, 1/4 teaspoon salt, 1/4 teaspoon white pepper, 8 Tablespoons of water. Mix everything together. If your batter is to thick add a little more water. A thin batter works best.
Preheat your oven to 425 F or 218 C
Everything prepped and ready to cook
Cut the cauliflower into wing sized pieces, toss them into the batter. Place them on a baking tray lined with parchment paper or a silicone mat.
Wings Ready For The Oven
Be sure to leave a little space in between so they can cook quickly. Place then into an oven preheated to 425 F or 218 C for 30 minutes or until they start to get some spots.
Fresh from the oven ready for sauce
Cauliflower wings in a bowl right after adding the sauce,
After 30 minutes remove your "wings" from the oven and place them into a big bowl. Put some of the sauce on top and gently toss them. When you remove them from the pan some of the coatings will be stuck to the pan. Do not worry about that. The wings will be soft so be gentle.
Right after adding the sauce
After gently tossing in the sauce return them to the baking pan leaving space between each piece. Place them back into the oven for fifteen minutes. Or until they start to get some black spots. You could use the broiler to speed up this process.
Oven-baked cauliflower wings fresh from the oven
This is what mine looked like right out of the oven.
Plate them up, top with sesame seeds and serve.
Ready for you to share.
Korean Fried Cauliflower "Wings"
Healthy cauliflower with a spicy sauce makes a great substitute for chicken wings.
Servings: 2 servings
Calories: 367kcal
Ingredients
- 2 Tablespoons Gochujang Korean Red Pepper Paste
- 2 Tablespoons Ketchup
- 1 Tablespoons raw sugar
- 1 Tablespoon soy sauce
- 1 teaspoons sesame oil
- 1 Tablespoons Honey Or thick sweetener of choice
- 1/2 teaspoon garlic Fresh, finely minced
- 1/4 Cup Sweet Rice Flour
- 1/4 Cup Potato starch
- 1/2 teaspoon granulated garlic
- 1/4 teaspoon salt
- 1/4 teaspoon White pepper
- 8 Tablespoons Water A little extra as needed
- 3 Cups cauliflower 1 small head
Instructions
- Make the sauce by mixing together 2 Tablespoons of Korean Red Pepper Paste orย Gochujang. 2 Tablespoons of Ketchup, I know it's not a traditional ingredient but trust me it works. 1 Tablespoon raw sugar, 1 Tablespoon of soy sauce, 1 teaspoon sesame oil, 1 Tablespoon of honey (to make this Vegan useย agave nectar), 1/2 teaspoon finely minced garlic.
- Make the batter by mixing together 1/4 cup sweet rice flour, 1/4 cup potato starch, 1/2 teaspoon granulated garlic, 1/4 teaspoon salt, 1/4 teaspoon white pepper, 6 Tablespoons (90 ml) of water. Mix everything together. If your batter is to think add a little more water. This batch needed a total of 7 tablespoons, but usually 6 is enough. It depends on how I measure the other ingredients.
- Cut the cauliflower into wing size pieces.
- In a big bowl add the cauliflower and coat with your batter
- Put them on a parchment lined baking pan. Besure to leave a little space in between so they can cook quickly. Place then into an oven preheated to 425 F or 218 C for 30 minutes or until they start to get some spots.
- After 30 minutes place your "wings" into a big bowl add some sauce and toss them to coat. Return them to the baking pan leaving space between them. Place them back into the oven for 15 minutes. Or until the start to get some black spots.
- Plate them up, top with sesame seeds and serve.
Nutrition
Calories: 367kcal | Carbohydrates: 82g | Protein: 6g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 712mg | Potassium: 555mg | Fiber: 22g | Sugar: 24g | Vitamin A: 150IU | Vitamin C: 99mg | Calcium: 40mg | Iron: 0.7mg
Easy vegan pizza dough recipe.
Did you know that most pizza dough is vegan? Well for the most part it's flour, yeast, salt, and water. It can also include oil or sugar. Depending upon how you top your pizza it is a food that is safe for gout sufferers. Most traditional toppings for pizza are not safe for gout sufferers. Notice I did not say it is healthy but by loading this pizza with veggies we can have something that is satisfying and safe.
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Fried jackfruit "chicken" nuggets
I have to admit chicken nuggets have always been one of my favorite junk foods. But since I have gout regularly eating a 20 piece from the Golden Arches is out of the question. This is my alternative using jackfruit. Since they are fried they are not healthy but they are good. Especially with your favorite dipping sauce.
Jack fruit Nuggets Ingredients
For the breading cornstarch gives you a nice crunch, but if you do not have it do not worry. For the jackfruit do NOT use the one in syrup (unless you want to risk burning them and want something super sweet). These are in a salty brine. If you use these do not use any salt in your seasoning, that is why I used a salt-free seasoning. In this case, I used a Cajun seasoning. But a poultry seasoning would also be good.
The next batch I make will be in Korean flavors, my wife is looking forward to that.
So let's talk about what we did for today's recipe. To keep it vegan we made non-dairy buttermilk. To do this we used 1 cup of unsweetened almond milk and 1 1/2 Tablespoons of vinegar. You could always just use buttermilk or use milk and vinegar. It's up to you. Do this a few minutes before you need to use the buttermilk.
Drain and wash the jack fruit. If you want to reduce the sodium level use the jack fruit in water or soak the jackfruit in water. I also like to remove and many of the seeds as I can find. But I am not sure that is actually necessary.
To the buttermilk, we added 1 teaspoon of no-salt Cajun seasoning. Then pour it over the jack fruit and let it marinate for an hour or so.
For the breading 1/2 cup all-purpose flour, 1/4 cup cornstarch, and 1 teaspoon of salt-free Cajun seasoning. You should use any salt-free seasoning that you like. Mix this together then dip the nuggets in it and let them sit for at least 5 minutes to set the breading. After that, if you see wet spots toss them in more of the breading mix.
To fry them I used 1/2 inch of peanut oil heated on medium heat. You want an oil temperature of 350F. Shake of excess breading and carefully add them to the oil. Being careful not to overcrowd the pan fry them on both sides until golden brown. Drain on paper towels.
Dip in any sauce you like to use on chicken nuggets or wings
Fried Jack Fruit "Chicken" Nuggets
Simple gout safe alternative to chicken nuggets or wings
Servings: 2 servings
Calories: 653kcal
Ingredients
- 20 oz Jack Fruit 20oz can in brine
- 1 Cup almond milk
- 1.5 Tablespoons Vinegar
- 1/2 cup All Purpose flour
- 1/4 c cornstarch
- 2 teaspoon Cajun Seasoing divided
- 1 cup peanut oil for frying
Instructions
- To 1 cup of unsweetened almond milk and 1 1/2 Tablespoons of vinegar. Wait 5 minutes. Alternatively use buttermilk
- After 5 minutes add 1 teaspoon no salt Cajun seasoning.
- Rinse the jack fruit under running water and remove any visible seeds.
- Marinate the jack fruit in the seasoned buttermilk for a minimum of 1 hour.
- Mix 1/2 cup of all purpose flour, 1/2 cup cornstarch and 1 teaspoon salt free Cajun seasoning.
- After 1 hour dip the marinated jack fruit in the flour mixture and set aside for 5 minutes.
- Heat the oil to 350F. Fry the jack fruit until golden brown on both sides.
- Serve with dipping sauce
Nutrition
Calories: 653kcal | Carbohydrates: 139g | Protein: 11g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 1169mg | Potassium: 1024mg | Fiber: 7g | Sugar: 0.01g | Vitamin A: 1100IU | Vitamin C: 25.6mg | Calcium: 330mg | Iron: 4.5mg
General Tso Tofu ๐
This simple recipe for General Tso Tofu is a plant-based version of my General Tso Chicken. My family likes that recipe so I wanted a similar experience including flavor and texture. This meat-free recipe gives a similar taste and by freezing, pressing, and frying the tofu we can get a nice texture. It's not the same as chicken but it has a nice chew.
For flavor, the most important thing is the sauce. Since the fried tofu will soak up lots of liquid we need 1/2 cup vegetable stock. 1 Tablespoon dark soy sauce to provide a bit of molasses flavor and a dark color. 1 Tablespoon soy sauce to provide a bit of saltiness. 1/2 Tablespoon hoisin sauce, provides a bit of a licorice flavor. 1 teaspoon black vinegar, if you do not have it use balsamic vinegar. 1 teaspoon of raw sugar. 1 teaspoon sesame oil. Put all of this in a bowl mix and have it ready when your cooking.
Vegetables/aromatics for the dish 2 cloves of roughly minced garlic. 1/2 Tablespoon roughly minced ginger. 2 stalks of chopped green onion. 1/2 cup diced bell pepper (I sued a red one). 4 or 5 dried red chili peppers/sriracha (optional). On the day I made the video I was cooking for someone who does not like spicy so I left them out. All of these go in at the same time so I put them all on the same plate and have them ready in the cooking area.
To give a chewy texture to the tofu takes some planning ahead. When you get the tofu home place it in the freezer. Yep still in the plastic with the water. It needs a few hours to freeze all the way thru. After that defrost it. I place to mine the refrigerator for about 2 days. It's not ready to be pressed. For pressing, I place the tofu between two cutting boards and put a gallon of water on top of the cutting boards. Leave for at least one hour.
After the water is out of the tofu cut it into 3/4 inch squares. Lightly salt the tofu then add 1 Tablespoon of corn starch and toss. Let the tofu sit while heating up 1/4 inch of cooking oil in your pan. I like using peanut oil but use any oil that you like. If you do not want to fry the tofu you can bake the tofu without cornstarch. For info on how to bake the tofu read A Tofu Recipe that does not suck.
For it to be a real stir fry all of the cooking should be done in a wok but since we are not cooking meat and only softening a few veggies that are not necessary for this recipe. On my gas stove, a round bottom wok is great for frying but since this apartment has an electric stove I will use a small pot for frying. Also will be using a flat no-stick pan to bring everything together.
First, fry the tofu on medium heat until it forms a crust on all sides. To save oil I used a 1/4 inch of oil but to save time you could deep fry them. This step can be done ahead of time. To the nonstick pan on medium heat add 1/2 Tablespoon of oil. When the oil is hot add the vegetables/aromatics. Cook for 1 to 2 minutes to cook the ginger and garlic. Add the sauce and bring to a boil. After the sauce comes to a boil add the tofu and keep tossing until the tofu soaks up most of the sauce. It is now ready to serve.
Other Tofu recipes that you might like.
Tofu Recipe that does not suck
General Tso Tofu Recipe
General Tso Tofu
A simple and delicious plant based recipe for tofu.
Servings: 4 servings
Calories: 198kcal
Ingredients
- 19 oz Firm Tofu Frozen then thawed
- 1/2 Cups vegetable broth
- 1 Tablespoon Dark soy sauce
- 1 Tablespoon soy sauce
- 1/2 Tablespoon Hoisin Sauce
- 1 teaspoon black vinegar
- 1 teaspoon raw sugar
- 1 teaspoon sesame oil
- 1/2 tablespoon oil I used peanut oil
- 2 cloves garlic minced
- 1/2 tablespoon ginger minced
- 1/2 cup bell pepper
- 2 stalks green onions
- 5 each red peppers
- 1/4 teaspoon salt
- 1 Tablespoon cornstarch
- 1/2 Tablespoon oil
Instructions
- Freeze, thaw and press the tofu
- Cut tofu into 3/4 inch squares, lightly salt, add cornstarch and toss.
- For the sauce add 1/2 cup vegetable stock, 1 Tablespoon dark soy sauce, 1 Tablespoon soy sauce, 1/2 Tablespoon hoisin sauce, 1 teaspoon black vinegar, 1 teaspoon raw sugar. 1 teaspoon sesame oil. to a bowl mix and have it ready when your cooking.
- Mince 2 cloves garlic, 1/2 Tablespoon ginger, 2 stalks green onion, 1/2 cup bell pepper. If using prepare 5 dried chili peppers or sriracha.
- In 1/4 inch of oil fry the tofu on medium heat until it forms a crust on all sides
- To the nonstick pan on medium heat add 1/2 Tablespoon of oil. When the oil is hot add the vegetablesย / aromatics. Cook for 1 to 2 minutes to cook the ginger and garlic.
- Add the sauce and bring to a boil
- After the sauce comes to a boil add the tofu and keep tossing until the tofu soaks up most of the sauce.
Nutrition
Calories: 198kcal | Carbohydrates: 13g | Protein: 14g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 2g | Sodium: 749mg | Potassium: 73mg | Fiber: 1g | Sugar: 5g | Vitamin A: 950IU | Vitamin C: 77.6mg | Calcium: 160mg | Iron: 1.8mg
Vegetarian korean black bean sauce noodles ๐
Korean Black Bean Sauce Noodles / Jajangmyeon is normally made with pork or seafood. But to make this a gout friendly version we are going to substitute King Oyster and Portobello mushrooms. King oyster mushrooms for a pork-like texture and portobello mushrooms for flavor. ...
Roasted Tomatillo Salsa / Salsa Verde
After working in Mexico for a year and a half I definitely grew fond of the variety of salsas that could be found. The normal question is red (Rojo) or green (Verde). But that does not even come close to describing the verity of cooking methods for these two colors of salsa. Today's salsa recipe is for a basic cooked green salsa. In Mexico, this would normally be cooked on a comal (flat metal pan). But to simplify the process I will use the oven to cook the tomatillos. This does make good salsa but it is not traditional.
This batch of salsa verde for for my vegan cauliflower fish tacos. That recipe can be found here:
Select tomatillos that have some white to them, they are sweeter than the solid green ones. To prepare them for cooking remove the paper-like husk and wash off the sticky stuff. It will take a little scrubbing but you need to take it off.
To make the salsa roast eight tomatillos (roughly 1 pound), three serrano peppers, one-quarter of a medium onion in a 350 degree F oven until cooked thru. Cook until they are soft all the way thru. This should take 20 twenty minutes or so.
Add all of these to a blender (for the serrano peppers I did cut off the stems and most of the seeds) with two cloves of garlic, one teaspoon of sea salt, one-half cup of water, and one-half cup of roughly chopped cilantro. Blend until mostly smooth, do leave some chunks.
This salsa is best made at least a few hours ahead of time. Make it then put it in the fridge until needed.
You can a chicken bouillon powder to give its flavor boost or my favorite is just before serving blend in an avocado or two.
Roasted Tomatillo Salsa / Salsa Verde
A flavorful roasted tomatillo salsa
Servings: 20 servings
Calories: 9kcal
Ingredients
- 1 pound tomatillos
- 3 serrano peppers
- 1/4 medium onion
- 2 cloves garlic
- 1 teaspoon sea salt
- 1/2 cup Water
- 1/2 cup cilantro chopped
Instructions
- Roast tomatillos, peppers and onion at 350 degree F for 20 minutes or until cooked thru.
- Blend the tomatillos, peppers, onion, garlic, salt, water and cilantro until almost smooth.
- Chill in fridge for at least one hour.
Notes
Nutrition
Calories: 9kcal | Carbohydrates: 2g | Protein: 0.4g | Fat: 0.3g | Saturated Fat: 0.03g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 99mg | Potassium: 92mg | Fiber: 1g | Sugar: 1g | Vitamin A: 400IU | Vitamin C: 5.8mg | Calcium: 2mg | Iron: 0.2mg
Vegan Cauliflower "Fish" Tacos
I wanted to create a recipe that is a gout friendly but still satisfies that roadside comfort food desire. Let's face it a fried fish taco with good salsa is just amazing. So the first thing we need is a roasted tomatillo salsa and vegan crack cream sauce. Our fish sticks are made from cauliflower and canned chickpeas. Did I mention that this recipe is gluten-free? The benefits never stop.
For our fish sticks to a food processor, I add three-quarters of a cup of canned chickpeas. Homemade would be better but I was lazy. Three-quarter of a cup roughly chopped cauliflower, two tablespoons chickpea flour, quarter teaspoon sea salt, quarter teaspoon garlic powder, and two Tablespoons aquafaba (the liquid from the canned or cooked chickpeas). Pulse until it is chopped and comes together. But not so long that you make hummus.
Let this mixture sit in the fridge for a few hours. Then form into four fish sticks and place on a baking sheet lined with parchment paper or a silicone mat. Bake at 350 F for 25 minutes or so.
Warning I tried to deep fry these and it does not work. Perhaps shallow frying in a nonstick pan with just a bit of oil would work but deep frying they break apart. But you could try frying after baking.
Serve on a corn tortilla heated thru to get some brown spots on them with salsa.
Cauliflower "fish" tacos made from cauliflower and canned chickpeas
Vegan Cauliflower Fish Tacos
Cauliflower "fish" tacos made from cauliflower and canned chickpeas
Servings: 4 Tacos
Calories: 71kcal
Ingredients
- 3/4 cup chickpeas cooked
- 3/4 cup caulifower rough chopped
- 2 Tablespoons chickpea flour
- 1/4 teaspoon sea salt
- 1/4 teaspoon garlic powder
- 2 Tablespoon Aquafaba
Instructions
- Add three quarter of a cup canned chickpeas. Home made would be better but I was lazy. Three quarter of a cup roughly chopped cauliflower, two tablespoons chickpea flour, quarter teaspoon sea salt, quarter teaspoon garlic powder and two Tablespoons aquafaba (the liquid from the canned or cooked chickpeas). Pulse until it is chopped and comes together. But not so long that you make hummus
- Let this mixture sit in the fridge for a few hours
- Then form into four fish sticks and place on a baking sheet lined with parchment paper or a silicone mat. Bake at 350 F for 25 minutes or so.ย
Notes
Nutrition
Calories: 71kcal | Carbohydrates: 13g | Protein: 4g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Sodium: 261mg | Potassium: 123mg | Fiber: 4g | Sugar: 2g | Vitamin A: 5IU | Vitamin C: 12.4mg | Calcium: 20mg | Iron: 2mg
Vegan Crack Sauce
Have you ever made a sauce that was so good it would make an old work boot taste good? Well, a few years back I did a collaboration with Diana of Sweet y Salado for Colombian style hot dogs. One of the things in the recipe was a cilantro sauce. This stuff was so good that it was life-changing. Recently I decided to try and make it vegan. I think it is really good but would love to hear what you think about it.
This batch of sauce was made for serving with my Vegan cauliflower fish tacos but can be served with almost anything including old work boots.
One note when making it will be on the thin side but in the fridge, it gets nice and thick.
To make the sauce we need to use some aquafaba in this case I am using the liquid from canned chickpeas. I know I should cook my own but I was being lazy. Anyway just pour off the liquid from a can of chickpeas. Measure a quarter cup of aquafaba, three-quarters cup neutral-flavored oil, two tablespoons of freshly squeezed lime juice, one teaspoon dijon mustard, one half teaspoon sea salt, one eighth teaspoon ground cumin.
Blend with a stick blender to create an emulsion, when everything starts to come together add one clove of garlic that has been chopped up and one teaspoon to one-half Tablespoon chopped cilantro. How much depends upon how much you like cilantro. Then blend some more. Place into the refrigerator overnight.
It is now ready to serve.
Vegan Crack Sauce
A vegan cream sauce so good you can serve with your old work boots
Servings: 20 servings
Calories: 73kcal
Ingredients
- 1/4 cup Aquafaba I used from canned chickpeas
- 3/4 cup oil neutral flavored
- 2 Tablespoons lime juice freshly squeezed
- 1 teaspoon Dijon Mustard
- 1/2 teaspoon sea salt
- 1/8 teaspoon ground cumin
- 1 clove garlic finely chopped
- 1 teaspoon cilantro
Instructions
- To a tall vessel add, aquafaba, oil, lime juice, dijon mustard, sea salt and ground cumin. Blend with a stick blender to create an emulsion
- When everything starts to come together add one clove of garlic that has been chopped up and chopped cilantro. Then blend some more. Place into the refrigerator overnight.ย
Nutrition
Calories: 73kcal | Carbohydrates: 0.2g | Protein: 0.02g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 51mg | Potassium: 3mg | Fiber: 0.02g | Sugar: 0.03g | Vitamin A: 15IU | Vitamin C: 0.8mg | Calcium: 0.2mg
Lentil Salisbury Steaks ๐ฒ
As someone who suffers from gout, I have two choices a diet of reduced meat consumption or have painful attacks. I do not like pain so reduced meat consumption it is. My daily limit is four to six ounces of lean meat per day. Thatโs not per meal thatโs per day. To stay within this now more than half of my meals are without any meat.
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