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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Squash and Mushrooms in Salsa Verde

Lately, I have been craving something cooked in salsa verde. But of course, it has to be something gout friendly. So why not squash and mushrooms.  The most important part is a flavorful salsa made with tomatillos.

Today's raw salsa verde is just a basic salsa verde. If you want you can also roast everything then make the salsa but this way requires less clean up.

If you want to see how I make my complete raw salsa verde watch this video. This one is great on tacos.

First I need to make the salsa by adding all of the salsa ingredients to a blender and liquifying them. Then sit it aside until needed.

Salsa Ingredients

Salsa Ingredients

Roughly chop the squash and mushrooms. The squash I used today was labeled calabaza squash but zucchini would work.

Squash and Mushrooms

Squash and Mushrooms

Cook the veggies until they start to get some color (they will have also reduced down). Then season with cumin and ground ancho chili (optionally chili powder). Then add the salsa and cook until the squash is almost tender. Taste to check to seasoning and add salt if needed. Add the cilantro (if you like cilantro) and cook for two more minutes.

Adding salsa

Adding salsa

Squash and Mushrooms in Salsa Verde

Squash and Mushrooms in Salsa Verde

Squash and Mushrooms in Salsa Verde

Squash and mushrooms cooked in a flavorful salsa made with tomatillos. 
Prep Time30 mins
Cook Time15 mins
Total Time50 mins
Course: Main Dish, Side Dish
Cuisine: Mexican
Keyword: Tacos, Vegan
Servings: 4 people
Calories: 118kcal
Author: James Strange

Ingredients

Salsa

  • 1 pound tomatillos
  • 1 each serrano pepper or more
  • 1/2 each small onion
  • 2 cloves garlic
  • 1/2 Tablespoon salt
  • 2 Tablespoon Water
  • 1 Tablespoon lime juice

Veggies

  • 2 each squash calabaza or zucchini
  • 8 oz mushrooms
  • 1 Tablespoons oil
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon ground ancho chili or your favorite chili powder
  • 1 cup cilantro roughly chopped

Instructions

  • First make the salsa verde. To a blender add tomatillos, serrano pepper, onion, garlic, salt, water and lime juice. Blend until liquid.
    Salsa Ingredients
  • To a hot pan add 1 Tablespoon of oil, squash and mushrooms cook until they start to get some color. About 5 minutes
  • To the pan add the ground cumin and ground ancho chili and stir.
  • Add the salsa verde to the pan and cook on medium heat for 5 minutes. If the pan starts to get dry and a little water.
    Adding salsa
  • Taste to check for seasoning, if needed add salt.
  • Add one cup roughly chopped cilantro and cook for 2 more minutes. Then serve.

Notes

Nutrition

Calories: 118kcal | Carbohydrates: 16g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 902mg | Potassium: 834mg | Fiber: 6g | Sugar: 7g | Vitamin A: 4650IU | Vitamin C: 52mg | Calcium: 20mg | Iron: 1.8mg

Baked Black Bean Burger

It was only recently that I had my first black bean burger. Luckily for me, it was one of the good ones made in house. Since then I have had some of the pre-made ones that are not so good (some pre-made ones are good). I decided that I had to learn how to make them at home. This one is a good base that I change seasoning based on what I want that day.

Most black bean burgers do have a tendency to fall apart. To help combat that I am using flax egg. Simply ground flax seed soaked in hot water. It does not keep the burger from falling apart but does help and the flaxseed meal helps to flavor the burger.

Flax Egg

Flax Egg

I do cook my own black beans. For that, I soak one pound of black beans overnight. Then cook them in half a tablespoon of salt until tender. You can use canned beans. The amount of beans in the recipe is similar to one can of beans.

Old fashioned oats and pecans (or your nut of choice). help add body to the burger.

You can season just about any way you like but if you use canned beans be careful with adding salt.

Ingredients

Ingredients

First, to a food processor add your dry ingredients and seasoning then pulse until ground up.

Dry Ingredients in Food Processor

Dry Ingredients in Food Processor

Ground up

Ground up

Then add everything else and pulse until mixed. Do leave some texture. Place parchment paper on a baking pan add four English muffin rings. Evenly distribute the mixture into the four rings. Bake for thirty minutes, remove from oven and let rest for five minutes to firm up.

Mixture In ring

Mixture In-ring

Build and garnish your burger however you like. I used pickled daikon and carrot with some cilantro. For the daikon and carrot, I used a recipe from Andrea Nguyen. It can be found here:  http://www.vietworldkitchen.com/blog/2009/05/daikon-and-carrot-pickle-recipe-do-chua.html

Baked Black Bean Burger

Baked Black Bean Burger

Baked Black Bean Burger

A simple and delicious Black Bean Burger
Prep Time30 mins
Cook Time3 hrs
Total Time5 hrs 30 mins
Course: Main Dish
Cuisine: American
Keyword: Vegan
Servings: 4 people
Calories: 283kcal
Author: James Strange

Ingredients

Flax Egg

  • 1 1/2 Tablespoons Flax seed ground
  • 1/4 cup Water hot

Dry Ingredients

  • 1 oz pecans
  • 1/2 cup oats old fashioned
  • 1/4 cup onions chopped
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoons granulated garlic
  • 1/4 teaspoon ground cumin

Wet Ingredients

  • 1 1/2 cup black beans cooked
  • 1 medium mushroom roughly chopped

Build

  • 4 each buns

Instructions

  • To make the flax egg add the ground flax seed to the hot water and sit aside for 5 minutes.
    Flax Egg
  • To a food processor add pecans, oats, onion, salt, black pepper, cumin and granulated garlic. Pulse until this forms a coarse texture.
    Dry Ingredients in Food Processor
  • To the food processor add the mushroom, black beans, flax egg and pulse until combined.
  • Line a baking tray with parchment paper, place 4 English muffin rings on parchment paper.
  • Evenly distribute mixture into the English muffin rings.
    Mixture In ring
  • Bake 30 minutes at 350F
  • Let rest for 5 minutes
  • Assemble burgers and garnish as desired.
    Baked Black Bean Burger

Notes

Nutrition

Calories: 283kcal | Carbohydrates: 43g | Protein: 12g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Sodium: 508mg | Potassium: 174mg | Fiber: 9g | Sugar: 4g | Vitamin C: 1.7mg | Calcium: 80mg | Iron: 3.6mg

Vegan / Gout Friendly Gumbo

One dish that I really do miss since going on the Gout Friendly Diet is gumbo. Most variations have something that is on the bad list for me. On the bad list is items that I have to severally limit. So why not do a version with nothing from the bad list. This is my first attempt at a vegan version but lets see how it goes.

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.

The easiest version of gumbo that I know is chicken and sausage. So lets try to make a gout friendly version of that. For the chicken I am using frozen wheat gluten that I bought from a Vietnamese market called Mi Can. It is very similar to the https://jamesstrange.com/recipe/vegan-gout-friendly-sausages/ minus the white beans. To replace the andouille sausage I am using a tofu version of andouille sausage.

Spoiler this will be the last time I buy tofu andouille sausage.

To simplify things I made the roux in the microwave. That is fairly straight forward. Add oil and flour in a large glass container mix and heat in the microwave for five minutes. Mix and heat again for one minute. Continue doing this a few times until you get close to the color you want then go 30 seconds at a time. When get the color you want add trinity (onion, celery and bell pepper) to sweat the veggies and stop the roux from cooking.

I used 4 cups of veggie stock and 4 cups of water. You can use any ration of water / stock that you like. You can add almost any vegetable that you like. Traditionally tomatoes should not be used. But it is your gumbo.....

I will admit this tasted like gumbo but the "chicken" and "sausage" were not what I was looking for the sausage was really mushy. I will continue working of the recipe and will post more versions as I learn.

Vegan Gumbo

Vegan Gumbo

Vegan / Gout Friendly Gumbo

Simple gout safe version on gumbo
Prep Time45 mins
Cook Time20 mins
Total Time1 hr 5 mins
Course: Main Dish
Cuisine: Cajun
Keyword: Vegan
Servings: 15 persons
Calories: 329kcal
Author: James Strange

Ingredients

Roux and veggies

  • 1 cup oil
  • 7 oz flour all purpose
  • 1/2 cup celery chopped
  • 3/4 cup onion diced
  • 3/4 cup bell pepper chopped
  • 1/2 cup green onions chopped
  • 4 cloves garlic chopped

"meat" and seasoning

  • 11 oz gluten Mi Can
  • 14 oz Tofu Andouille
  • 3 Tablespoons oil
  • 1 Tablespoon Cajun Seasoing Your favorite brand
  • 4 cups vegetable broth
  • 1 can corn 1 15.25 oz can
  • 4 cups Water
  • 1 teaspoon salt
  • 1 teaspoon gumbo file
  • 1/2 teaspoon cayenne pepper ground

Instructions

  • Add 1 Cup of oil and 7oz of flour to a large glass container mix and heat in the microwave for five minutes. Mix and heat again for one minute. Continue doing this a few times until you get close to the color you want then go 30 seconds at a time. When get the color you want add 2 cups of trinity (onion, celery and bell pepper) to sweat the veggies and stop the roux from cooking. 
  • Brown the gluten and sausages in oil on medium high heat.
  • Add 4 cups vegetable stock, sausages, corn, cajun seasoning and roux to a large pot on high heat. Stir to combine and bring to a boil.
  • Shred the gluten.
  • To the pot add enough water to archive the consistency you want. I used 4 Cups.
  • Add 1 teaspoon salt, 1 teaspoon gumbo file, and 1/2 teaspoon cayenne pepper bring to a slow boil and cook 10 minutes.
    Vegan Gumbo

Notes

Nutrition

Calories: 329kcal | Carbohydrates: 19g | Protein: 10g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 6g | Sodium: 741mg | Potassium: 223mg | Fiber: 2g | Sugar: 4g | Vitamin A: 600IU | Vitamin C: 34.7mg | Calcium: 20mg | Iron: 1.4mg

Dairy Free Sweet Potato Mac and "Cheese"

This delicious mac and "cheese" recipe using sweet potato and unsweetened almond milk keep the recipe dairy free and vegan.  The sauce is very creamy and does not taste like eating a sweet potato. You will not miss the heavy cheese.

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Smothered Okra and Tomatoes 🍅

Smothered okra and tomatoes is a dish that was around every summer when tomatoes and okra were abundant. But it's one of those dishes I never really thought about. Let's face it I do prefer fried okra. ...

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Vegan / Gout Friendly Sausages

One food that is very dangerous for Gout sufferers is sausages. We have no way of knowing what cuts of meat were used which is not a good thing. Did they use thymus glands? Thymus glands are extremely high in purine. They can also contain other possible outbreak triggers like MSG, curing salt and high fructose corn syrup. So I chose to completely avoid them, at least until now.

These delicious sausages made with Navy beans and vital wheat gluten are a great alternative.

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.

Navy Beans and Gluten

Navy Beans and Gluten

The base of the sausages are Navy beans and gluten. Think of this a a blank canvas to flavor how you like. They do have a nice texture. I was really worried about this the first time. I like to use dry beans but this works just fine with can beans but this way I control the amount of salt.

First I soak one pound of dried Navy beans overnight. For this recipe we do not need that many but why not cook some extra?

Then the beans get cooked in plenty of water with one teaspoon of salt. And no cooking beans with salt will not make them hard. Cook the beans until tender, about two hours on a slow boil. Then let them cool off a little.

To a blender add one cup of drained beans, two and a quarter cups liquid, and any veggies that you want to add. I add two tablespoons green onion, two cloves of garlic and some black pepper. For the liquid I used extra liquid from cooking the beans. If you do do not have that much extra use what you have and make up the extra with water.

I also added one Tablespoon of red miso.

Red Miso

Red Miso

Blend all of this up and taste for seasoning. Remember you will will also be adding gluten so if is bland add more salt.

In a mixing bowl add three hundred grams for vital wheat gluten, quarter cup nutritional yeast and what other seasonings you want. I added half a teaspoon of Cajun seasoning. Then add your wet ingredients.

Adding Wet to Dry

Adding Wet to Dry

Mix just until you can no longer see dry spots.

Yes its ugly

Now take some plastic wrap and add some of the mixture (the one that I weighed was eighty seven grams) and roll into a log.

Mixture log

Mixture log

Place into a steamer and steam for forty five minutes. Let cool, remove plastic and cool in the fridge until completely cool. Do leave a little space in between your logs to allow for expansion.

Then they are ready for brown on the outside. They are cooked but for appearance and texture it is good to brown them. For these I added half a Tablespoon of oil to a pan and cooked until brown.

Next time I will make some breakfast sausages by adding sage and red pepper.

Vegan Sausages

Vegan Sausages

Vegan / Gout Friendly Sausages

These delicious sausages made with Navy beans and vital wheat gluten are a great alternative to the regular ones.
Prep Time15 mins
Cook Time45 mins
Total Time1 hr 15 mins
Course: condiment
Cuisine: American
Keyword: Vegan
Servings: 10 sausages
Calories: 163kcal
Author: James Strange

Ingredients

  • 1 Cup Navy Beans Cooked
  • 1 Tablspoons Miso Red or White
  • 2 Cups Water or water from cooking the beans
  • 2 cloves garlic
  • 2 Tablespoons green onions
  • 1 Pinch black pepper

Dry

  • 300 grams Vital Wheat Gluten
  • 1/4 cup nutritional yeast
  • 1/2 teaspoon Cajun Seasoing

Instructions

  • For the wet ingredients to a blender add Navy Beans, Miso, Bean cooking liquid, garlic, green onions and black pepper. Blend until smooth.
    Red Miso
  • For the dry ingredients add Vital Wheat Gluten, nutritional yeast and Cajun Seasoning.
  • Add the wet ingredients to the dry and mix.
    Adding Wet to Dry
  • Form the sausage logs with plastic wrap and steam for 45 minutes.
    Mixture log
  • Let cool and remove plastic wrap.
  • Brown and serve.
    Vegan Sausages

Notes

Nutrition

Calories: 163kcal | Carbohydrates: 12g | Protein: 28g | Fat: 1g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.02g | Sodium: 246mg | Potassium: 67mg | Fiber: 3g | Sugar: 0.2g | Vitamin A: 50IU | Vitamin C: 0.8mg | Calcium: 50mg | Iron: 2.3mg

Simple Vegan / Egg Free Mayo

Egg free mayo is one of the simplest recipes you can make. Some people do not eat eggs and some for medical reasons can not eat raw eggs. The egg is replaced with Aquafaba is the liquid used to cook chickpeas. I used the liquid for chickpeas that I cooked but the stuff from the can also works. This recipe requires only five minutes and less than one minute to blend together.

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Fried Green Tomatoes 🍅

Fried Green Tomatoes

Shallow fried green tomatoes.
Prep Time20 mins
Cook Time45 mins
Total Time1 hr 5 mins
Course: Side Dish
Cuisine: Southern
Keyword: Vegan
Servings: 6 people
Calories: 187kcal
Author: James Strange

Ingredients

  • 4 each green tomatoes
  • 1/4 cup flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon granulated garlic
  • 1/4 teaspoon onion powder
  • 1/3 cup olive oil

Instructions

  • Cut green tomatoes into 1/2 inch rounds and cut the rounds in 4 equal size pieces.
    Cut Green Tomatoes
  • Seasoning if fairly basic. 1/4 Cup Flour, 1/4 teaspoon salt, 1/4 teaspoon black pepper, 1/4 teaspoon granulated garlic and 1/4 teaspoon onion powder. This all gets mixed up with the cutup tomatoes. 
  • Add the seasoned / floured tomatoes to a wide flat bottom pan with 1/3 cup of oil (I used olive oil) heated to medium. After adding the tomatoes to the pan cover and cook on medium flame for 5 minutes. After 5 minutes stir them and return the lid. Do this three times, total covered cooking time is 15 minutes.
  • Next remove the lid and turn up to high. Continue cooking on high and stir every 3 to 5 minutes until you get some nice brown spots on the tomatoes. Strain as much of the oil as possible and enjoy.
    Fried Green Tomatoes

Notes

Nutrition

Calories: 187kcal | Carbohydrates: 18g | Protein: 3g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 9g | Sodium: 105mg | Potassium: 405mg | Fiber: 2g | Sugar: 8g | Vitamin A: 1200IU | Vitamin C: 61.9mg | Calcium: 20mg | Iron: 1.4mg

 

Crunchy Fried Okra Recipe🍴

 

I love okra raw, fried, stewed with tomatoes, in curry, or in gumbo but will not eat boiled okra. Let's just say slime is not for me, enough said. Growing up in South East Arkansas I was able to eat a lot of fried okra. What's not to like about something fried until golden brown, crunchy and delicious. It is a very simple dish to cook but is best with fresh okra.

Today at the farmers market they had fresh cut okra, so today's recipe is fried okra.

First, we need one pound of fresh okra. You want them about the size of your finger. If you use ones bigger than that you risk them being tough. When I worked in Pakistan they called okra ladies fingers.

Farmers Market Okra

Of course, they need to be washed. After washing and drying it is time to cut them. First I cut off the stem end (throw that away), then cut them into half-inch rounds. They can be a bit bigger or smaller that's not a problem.

The round gets added to a bowl, to that we need to add two Tablespoons of milk. This can be any kind of milk that you like. If you use plant-based milk then the recipe will be vegan but coconut milk might taste a bit odd in this recipe.

Add milk to the okra

After adding the milk give the okra a good mix. Adding milk to the okra will help the cornmeal to stick to the okra. The more cornmeal that sticks the crunchier the okra will be.  

Cut up okra with cornmeal in a bowl

Ready to mix

For this recipe, I used 1/4 cup of stone-ground cornmeal. Stoneground cornmeal gives the dish extra crunch. If you do not have stone-ground then you can use regular cornmeal. Sometimes I will even use a mix of flour and cornmeal. We will also add our seasonings at this time. Today I am going simple, 1/8 teaspoon salt, 1/8 teaspoon black pepper, and 1/8 teaspoon granulated garlic. Then give it a good mix and let it sit for 10 to 15 minutes. This will help keep it from falling off the okra.

Okra in a bowl with batter ready to fry

Okra battered and ready to fry

In a wide bottom, pan heat up 1/2 cup of neutral-flavored oil (I used vegetable oil). Then add your battered okra.

Spread the okra out and cook on medium-high heat. Cook a little then turn over, continue to do this while cooking. This will ensure even cooking. Cook until you get lots of nice brown color.

Fried okra in a pan

Fried okra

One thing that I do after the okra is cooked the pan is propped up on one side to drain the leftover oil. This is not a healthy dish but I do drain off as much of the oil as possible.

Other recipes that you might like:

Smothered Okra and Tomatoes

Roasted sheet pan okra

Fried Green Tomatoes

Fried Okra

Okra with a corn meal batter fried until golden brown, crunchy and delicious
Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Course: Side Dish
Cuisine: Southern
Keyword: Gout Friendly, Vegan
Servings: 4 people
Calories: 304kcal
Author: James Strange

Ingredients

  • 1 pound okra Fresh
  • 2 Tablspoons milk
  • 1/4 cup corn meal
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon granulated garlic
  • 1/2 cup oil

Instructions

  • Was the okra, cut into 1/2 inch rounds.
  • Season okra with milk, corn meal, salt, black pepper and garlic. Let sit for 10 to 15 minutes.
    Okra with Corn Meal
  • Cook on medium high heat. Stirring every few minutes until golden brown with crunchy bits.
    Fried Okra Recipe

Notes

Nutrition

Calories: 304kcal | Carbohydrates: 14g | Protein: 3g | Fat: 28g | Saturated Fat: 4g | Polyunsaturated Fat: 14g | Monounsaturated Fat: 9g | Sodium: 71mg | Potassium: 367mg | Fiber: 4g | Sugar: 1g | Vitamin A: 450IU | Vitamin C: 33mg | Calcium: 90mg | Iron: 1.3mg