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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. That’s not per meal that’s per day. To stay within this now more than half of my meals are without any meat.

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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. That’s not per meal that’s per day. To stay within this now more than half of my meals are without any meat.

...

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A Tofu Recipe that does not suck 🥢

Today's Baked Tofu, Broccoli and Shiitake Mushroom recipe is one that most of the time consuming steps can be done ahead of time. Baking the tofu, soaking the mushrooms, blanching the green veggies, and making the sauce. Then when your busy schedule allows you can whip up a tasty and healthy meal in just minutes.

One of the first things in creating a recipe is to admit when an ingredient is not "perfect". As someone who suffers from gout I have to severely limit my meat consumption. But I still want food with good taste and textures. Which brings us to today main ingredient Tofu. In its natural state it is bland and has a very soft texture. In some recipes the texture is exactly what we want. But for today's recipe I want more texture along with more flavor.

What I want for today's recipe is tofu with a firm dry exterior and a chewy center. To achieve this we will bake the tofu. This will give us the texture we want and give the tofu a dry surface. The dry surface will soak up sauce and give the tofu more flavor.

Of course, to give the tofu more flavor we will need a flavorful sauce. In the past, I liked using the oyster sauce and chicken stock but now those are on the bad list. Gout sufferers should restrict shellfish and anything with bone and chicken stock is made with bone.

So we will use dried shiitake mushrooms to create our broth and flavor with hoisin.

To create our broth soak 4 (or more) dried shiitake mushrooms in a three-quarters cup water for at least 2 hours. I usually do them overnight in the fridge. This will hydrate the mushrooms and create a mushroom broth. Do not worry the mushrooms will also go into the dish.

Today we are using broccoli but and green veggie would work. Boc Choi, green beans, brussels sprouts

All that said lets get to cooking. We need 8oz of super firm tofu, since the oven will be on let's cook the entire one-pound package.  We can save the leftover for later. To bake we need to cut the tofu into roughly 3/4 inch cubes. Use a baking sheet lined with a silicone mat or parchment paper. Place the tofu on the baking sheet with space between the cubes. This will allow airflow around the tofu and help the edges dry out. Bake them at 400F for 40 minutes, turning about half the way thru. If you forget to turn them do not worry they will be fine.

Note: If you can not find super firm tofu buy what you can find and press it to squeeze out more water. To press, it put something flat on top of the tofu and add weight for an hour or so. This will squeeze out more water.

The sauce gets most of its flavor from dried shiitake mushrooms. To start we need to soak some dried mushrooms for a few hours (overnight is better). When your ready squeeze most of the water out of the mushrooms and slice them up. Discarding the hard stems.

For the sauce: Use 1/2 cup of liquid from soaking the mushrooms, 1 Tablespoon Hoisin sauce, 1/2 teaspoon raw sugar, 1 teaspoon soy sauce, 1 teaspoon Black Vinegar, 1/2 teaspoon sesame oil, 1 teaspoon corn starch (more if you want a thicker sauce). Mix all of this up and set it aside.

To keep the green veggies (in this case broccoli) nice and bright we will blanch them. This step is completely optional but makes the dish look so much nicer. Bring a big pot of water to boil when the water is at a rapid boil add the veggies. Sixty seconds after the water comes back to a boil remove the veggies and add to a bowl of ice water. When they are cool place them into a colander to drain.

Chop up one teaspoon garlic, one teaspoon ginger, and one green onion.

Now everything is ready to stir-fry. Place your pan or wok on the burner and turn it up to high, add one tablespoon oil. While the oil is coming up to temperature add your garlic and ginger. This will flavor the oil. When the oil is hot add the sliced mushrooms and green onion. (in the video I did add them a little early but it's ok).

When the mushrooms start to get some color on them add the sauce and bring to a boil. When it's at a boil add the broccoli and tofu. Heat everything thru and serve.

Link to the video on YouTube. I did post the video almost one month before posting the recipe here. Work has been super crazy and I just could not find time to write it up. Hopefully, in the new year, I can keep posting more Gout friendly recipes.

Other Tofu recipes that you might like.

Tofu matar recipe

Korean spicy tofu wings

Vegetarian MaPoTofu

General Tso Tofu

Baked Tofu, Broccoli and Shiitake

A simple make ahead tufo recipe that does not suck.
Prep Time30 mins
Cook Time1 hr
Total Time2 hrs
Course: Main Dish
Cuisine: Chinese
Keyword: stir fry, tofu
Servings: 2 people
Calories: 219kcal
Author: James Strange

Ingredients

Main Stuff

  • 8 oz Super Firm Tofu You can press firm
  • 4 each Dried Shitake Mushrooms Soaked in Water
  • 3 cups broccoli
  • 1 Tablespoon oil
  • 1 teaspoon garlic chopped
  • 1 teaspoon ginger chopped
  • 1 each green onions chopped

Sauce

  • 1/2 cup Mushroom Broth From Soaking Mushrooms
  • 1 Tablespoon Hoisin Sauce
  • 1/2 teaspoon raw sugar
  • 1 teaspoon soy sauce
  • 1 teaspoon black vinegar
  • 1/2 teaspoon sesame oil
  • 1 teaspoon cornstarch Can use up to 2 teaspoons for a thick sauce

Instructions

  • Cut tofu into 3/4 inch cubes. Place onto baking sheet lined with parchment paper and bake at 400F for 40 minutes. Turn half the way thru.
  • Blanch the green veggies in a pot of boiling water for 60 seconds. Add to an ice bath to stop the cooking. Drain in a colander until ready to use.
  • To make the sauce in a small bowl add 1/2 cup of liquid from soaking the mushrooms, 1 Tablespoon Hoisin sauce, 1/2 teaspoon raw sugar, 1 teaspoon soy sauce, 1 teaspoon Black Vinegar, 1/2 teaspoon sesame oil, 1 teaspoon corn starch (more if you want a thicker sauce). Mix all of this up and set it aside. 
  • Chop up the garlic, ginger and green onion.
  • Place pan on a burner, turn heat to high add garlic and ginger.
  • When the oil is hot add the sliced mushrooms and green onion.
  • When the mushrooms start to get some color on them add the sauce and bring to a boil. When its at a boil add the broccoli and tofu. Heat everything thru and serve. 

Nutrition

Calories: 219kcal | Carbohydrates: 19g | Protein: 13g | Fat: 10g | Saturated Fat: 1g | Sodium: 649mg | Potassium: 636mg | Fiber: 4g | Sugar: 7g | Vitamin A: 975IU | Vitamin C: 122.3mg | Calcium: 99mg | Iron: 2.3mg

Pulled King Oyster Mushroom Sandwich

Before I started having gout attacks I regularly ate BBQ. Now that I have to severely limit my consumption of fatty meats traditional BBQ is a very rare treat. If you follow my Instagram account you will see that I recently did have ribs but it is no longer a normal thing. But by using King Oyster Mushrooms I can have something close to a pulled pork sandwich. It is not a substitute it is delicious in its own right. When cooked right the texture is also very satisfying.

These can also be cooked in the oven. Directions on cooking them in the oven will be at the bottom of the post. 

One other thing to discuss is BBQ sauce for this recipe I am going to post "vegan BBQ sauce" in the generic sense. As a gout sufferer BBQ sauce should be free of corn syrup, MSG, and anchovies including (Worcestershire sauce). I have just started experimenting with brands to see which ones I like. Another option is to make my own, yes there will be an upcoming recipe.

You can use any smoker but I have a pit barrel cooker. So the times will be based on using one of those. Here is a picture of mine.

Pit Barrel Cooker

Pit Barrel Cooker

One of the things that do make the recipe special is a long cook on the onions. I sliced a big Vidalia onion into slivers, tossed it with some olive oil and salt. Wrapped it in aluminum foil and put it on an hour before the mushrooms went on. They came out tender and sweet.

Sliced Onions

Sliced Onions

Just in case you do not know what King Oyster Mushrooms look like.

King Oyster Mushrooms

King Oyster Mushrooms

To reduce the cooking time I did cut them in half. Just before adding them to the smoker, I put two small chunks of wood right on the colas. I was very surprised at how quickly the mushrooms absorbed smoke and changed color. This was taken after about five minutes. Just enough time for me to put them in the cooker and go get my camera.

Smoking King Oyster Mushrooms

Smoking King Oyster Mushrooms

After the mushrooms cooked for one hour, I pulled them off and took them inside. Cut them in half (really should have cut into three pieces) used two forks to shred them up. If you let them cool you can use your hands.

Shredding after smoking

Shredding after smoking

After shredding mushrooms add the onions and vegan BBQ sauce. Mix and taste you can adjust salt etc to your liking. Then put them back into the cooker for one hour.

King Oyster Mushrooms ready to go back on the smoker

King Oyster Mushrooms ready to go back on the cooker

After one hour they should look like this.

 

 

King Oyster Mushrooms After Cooking

King Oyster Mushrooms After Cooking

For cooking them in the oven: 

Cooked mushrooms and onions on a baking sheet.

Mushrooms ready for pulling

Line a baking tray with aluminum foil or parchment paper. Brush or spray with a little oil to prevent sticking. Add a layer of sliced mushrooms. Top with king oyster mushrooms that have been cut into manageable pieces. Top with another layer of aluminum foil or parchment paper and make a pocket. Put into an oven preheated to 300 F for one hour. The pocket holds steam to help the mushrooms get tender while holding moisture. 

Pulled mushrooms with sauce on a baking sheet

Pulled mushrooms with sauce

After removing the mushrooms from the oven use two forks to pull the mushrooms into shreds. Top with your favorite sauce and return to the oven uncovered. 

Barbecued king oyster mushrooms fresh from the oven

Mushrooms cooked and ready for use

Cook until the sauce starts to caramelize and is no longer runny. 

Sandwich made from barbecued king oyster mushrooms. On a plate

Nice Sandwich

No matter which method you used to cook your mushrooms they and now ready to serve.  

Pulled King Oyster Mushroom Sandwich

Pulled King Oyster Mushroom Sandwich

 

Pulled King Oyster Mushroom Sandwich
Print Recipe
5 from 1 vote

Pulled King Oyster Mushrooms

This vegan BBQ sandwich is made with smoked and pulled King Oyster Mushrooms.
Prep Time20 mins
Cook Time3 hrs
Total Time5 hrs 20 mins
Course: Main Dish
Cuisine: American
Keyword: bbq, mushrooms, Vegan
Servings: 8 people
Calories: 136kcal
Author: James Strange

Ingredients

  • 1 each large Videla Onion Sliced or chopped
  • 1 teaspoon oil
  • 1/8 teaspoon salt
  • 3 pound King Oyster Mushrooms
  • 1 cup vegan BBQ sauce vegan or gout friendly
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • 2 slices bread

Instructions

  • Slice onion toss with oil and 1/8 teaspoon of salt. Wrap in aluminum foil and put into pre heated cooker.
    Sliced Onions
  • After 1 hour cut mushrooms in half length wise and add to cooker.
    Smoking King Oyster Mushrooms
  • After 1 hour remove mushrooms shred and place into a casserole dish. Remove onions and add to dish. Add 1 cup vegan BBQ sauce and mix. Taste and if needed add salt and pepper.
    Mushrooms with onions and BBQ sauce
  • Place casserole dish (uncovered) with mushrooms and sauce into cooker for 1 hour.
    King Oyster Mushrooms After Cooking
  • Remove from the cooker and assemble sandwiches.
    Pulled King Oyster Mushroom Sandwich

Nutrition

Calories: 136kcal | Carbohydrates: 25g | Protein: 5g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.3g | Sodium: 797mg | Potassium: 74mg | Fiber: 4g | Sugar: 17g | Vitamin C: 7.4mg | Calcium: 20mg | Iron: 2.2mg

 

Simple Vegetarian MaPoTofu 🍙

For a long time, Sichuan Ma Po Tofu has been one of my favorite Chinese dishes. But most of the versions to this point have contained meat (usual pork). I even have a video on YouTube on how to cook that version. To keep the dish gout friendly the pork has been eliminated. It is still flavorful so do not worry about the missing pork. From what I read the dish started out as a cheap vegetarian meal so now we go back to basics.

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