Straits Road Kitchen logo

Main navigation

Sabrina @ Straits Road Kitchen

Essential Nut & Seed Butter

by Leave a Comment

Would you like a nut and seed butter that gives you the most bang for your buck, nutritionally speaking? Like humans, different nuts and seeds have their strengths and weaknesses. For example, hemp seeds are superior in most aspects but fall short of calcium and iron, which can be complemented by sesame seeds. On my endeavour to create a better nut/seed butter, I first gathered the nutritional information on various nuts and seeds, which is summarised in the table and text below.

Legend: asterisk denotes essential amino acids. Blue highlight denotes highest value. Orange highlight denotes second and third highest value.

Almonds

  • Vitamin E (alpha-tocopherol) – a fat soluble antioxidant that protects lipid membranes and low-density lipoproteins (LDLs) from oxidative damage. One ounce (28 grams) almonds provides 7.3 mg (37% of the RDI) of vitamin E!
  • Calcium – among nuts, calcium is found highest in almonds, and works together with phosphorous to build strong bones.
  • Riboflavin (vitamin B2) – involved in metabolism of fats, protein, and carbohydrates into glucose. One ounce (28 grams) almonds provides 0.3 mg (17% RDI) of riboflavin.
  • Other minerals – calcium, potassium.
  • Other vitamins – choline.
  • Mono-unsaturated fatty acids (oleic, palmitoleic) – raise HDL and lower LDL.
  • Protein – one of the higher protein nuts, one ounce (28 grams) almonds provides about 6 g protein. 
  • Considered as the only nut that is alkalising.
  • Considered as the king of nuts, in Ayurveda it is said to builds ojas and is a nutritive rasayana.

Brazil Nuts

  • Selenium – an antioxidant mineral that is part of glutathione peroxidase, is required for production of the thyroid hormone thyroxine and plays in role in proper thyroid function and immune function. Just one Brazil nut provides more than 100% of the RDI for selenium.
  • Methionine – Brazil nuts are anomalously high in methionine, which together with lysine, are usually limiting in nuts and seeds.
  • Other minerals – magnesium, phosphorous, potassium, copper.

Walnuts

  • Omega 3 alpha-linolenic acid (ALA) – walnut is the only tree nut that is an excellent source of ALA, which supports brain health indirectly via modest conversion to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Its visual resemblance to the wrinkled exterior of the human cortex might speak as a testament to its brain power. One ounce (28 grams) walnuts contains about 2.5 g of ALA, more than 100% of the RDI.
  • Other minerals – manganese.
  • Other vitamins – folate.

Coconut

  • Saturated medium-chain fatty acids (MCFAs) – the long-held belief that saturated fatty acids cause diseases is being challenged. MCFAs are less likely than animal fats to be stored in adipose tissue and in fact, may promote fat metabolism. Lauric acid (C12), which is also found in human breast milk, is one type of MCFA found in coconut. In the body, lauric acid is converted to monolaurin, which may support the immune system. Other MCFAs in coconut are capric and capyrilic acids (C6, C8 and C10), which have antimicrobial properties.
  • The post-digestive effect or vipaka of coconut is cooling, and helps to counter the heatiness of nuts in this blend.

Hemp Seeds

  • Complete protein – if almonds are the king of nuts, then hemp is the king of seeds. Hemp is an excellent source of plant-based complete protein, 8.8 grams per ounce (28 grams), about the same as beef by weight! The protein fraction of hemp seeds consists of two main types of globular proteins: edestin (60%-80%) and albumin (20-40%). These are protein structures are easily digestible and also low-allergenic.
  • Omega 3 alpha-linolenic acid (ALA) – one ounce (28 grams) of hemp seeds contains 2.3 g of ALA.
  • Niacin (vitamin B3) – contributes to normal nervous and psychological function. It has a positive impact on memory and lessens the risk of depression. One ounce (28 grams) hemp seeds provide 2.6 mg (14% of RDI) of niacin.
  • Phosphorous – along with calcium, phosphorous helps to build bones, teeth and hair. It is also required for proper muscle and nerve function. One ounce (28 grams) of hemp seeds provide 405 mg (41 percent DV) of phosphorous.
  • Zinc – cofactor for many proteins and enzymes (zinc-finger proteins, more than 10% proteins encoded by the human genome), DNA and protein synthesis, DNA repair, supports the immune and nervous system, increases ability to concentrate. One ounce (28 grams) of hemp seeds provide 5 mg (34 percent DV) of phosphorous.
  • Magnesium – the “anti-stress” mineral, magnesium relaxes nerves and muscles, regulates heart rhythm and maintain healthy bones. It is required to produce several neurotransmitters and has a calming effect. One ounce (28 grams) of hemp seeds provide 300 mg (75 percent DV) of phosphorous.
  • Manganese – a cofactor for many metabolic enzymes. One ounce (28 grams) of hemp seeds provide 2.8 mg (140 percent DV) of manganese.
  • Other minerals – iron.
  • Other vitamins – thiamine (vitamin B1), pyridoxine (vitamin B6), vitamin E.

Sesame Seeds

  • Calcium – sesame has the highest calcium content among common nuts and seeds. It provides 270 mg calcium per ounce (28 grams), which is comparable to amount in one serving of regular cow’s milk (300 mg per 250 mL). The RDI of calcium for a regular person is 700 mg.
  • Iron – besides calcium, sesame tops the list for having the highest iron content among common nuts and seeds.
  • Copper – required in collagen synthesis for healthy skin and connective tissue and necessary to help assimilate iron and other minerals.
  • Other minerals – zinc.
  • Other vitamins – thiamine (vitamin B1), niacin (vitamin B3), pyridoxine (vitamin B6), folate.
  • Lignans – sesamin and sesamolin are two major lignans (a phytochemical) in sesame oil and are known for their antioxidant properties. It has been shown have hypotensive and hypolipidemic effects.
  • In Ayurveda, sesame is considered one of the revered seeds. It builds ojas and is a nutritive rasayana. Sesame oil is a vital part of Ayurvedic treatment.

Sunflower Seeds

  • Vitamin E – a lipid-soluble antioxidant. One ounce (28 grams) sunflower seeds provides 9.3 mg (47% of the RDI) of vitamin E, more than almonds and hemp seeds.
  • Thiamine (vitamin B1) – required for nerve function and carbohydrate metabolism. One ounce (28 grams) sunflower seeds provide 0.4 mg (28% of RDI) of thiamine
  • Pyridoxine (vitamin B6) – assists with assimilation and use of protein and fats, oxygen transport, and creation of amino acids and neurotransmitters such as serotonin. One ounce (28 grams) sunflower seeds provide 0.4 mg (19% of RDI) of pyridoxine.
  • Folic acid (vitamin B9) – required for DNA synthesis, healthy nervous system and mood. One ounce (28 grams) sunflower seeds provide 64 mg (16% of RDI) of folate.
  • Other minerals – copper.
  • Other vitamins – niacin (vitamin B3), choline.

Pumpkin Seeds

  • Lysine – pumpkin seeds are particularly high in lysine, a limiting amino acid is most nuts and seeds.
  • Potassium – regulate proper nerve and muscle function, fluid balance and blood pressure. One ounce (28 grams) pumpkin seeds provide 226 mg (6% of RDI) of potassium, slightly less than a small banana.
  • Other minerals – iron, magnesium, phosphorous, zinc, manganese.
  • Other vitamins – riboflavin (vitamin B2), choline.
  • Anthelmintic – pumpkin seeds are known to be anti-parasitic. The anthelmintic activity comes from curcubitacin, which paralyses tapeworms.

Flax Seeds

  • Omega 3 alpha-linolenic acid (ALA) – supports brain health. One ounce (28 grams) flaxseed contains about 6.4 mg of ALA, more than 100% of the RDI. Furthermore, flaxseed has a low n3:n6 ratio (3.9:1), making it non-inflammatory.
  • Choline – a necessary building block for synthesis of phospholipids in cell membranes and the neurotransmitter acetylcholine, which helps in concentration and memory. One ounce (28 grams) flaxseeds provide 22 mg (5% of RDI) of choline.
  • Other minerals – calcium, magnesium, phosphorous (same as hemp seed), zinc (same as hemp seed), manganese (same as hemp seed).
  • Other vitamins – thiamine (vitamin B1; same as sunflower seeds).

Cracking the Essential Formula

Based on the data above, seeds are much more nutritionally dense than nuts and have a better less inflammatory O3:O6 ratio. Of the seeds, hemp tops/nearly tops the list for protein, amino acids, most vitamins and minerals except calcium and copper, and provides a decent amount of omega 3. For full mineral spectrum, hemp can be complemented with Brazil nuts for selenium and sesame for calcium, iron and copper. Sunflower seed is also a good addition to the trio for vitamin E, pyridoxine (B6) and folate. Last but not least, flaxseed can help further supplement the all important ALA omega 3 that is often lacking in a vegan diet. In conclusion, the leading “fantastic five” nutrient-dense nuts and seeds for the ultimate essential butter to provide your daily nutrients are: hemp, sesame, sunflower seeds, Brazil nuts and flaxseeds. As the overall taste of seeds can be overwhelmingly bitter, a small percentage of coconut is added for sweetness and also provide antimicrobial and immune-boosting MCFAs.

How to use the Essential Nut and Seed Butter

  • As a base for plant-based milk. Stir or blend 1 tablespoon per 1 cup water. This is more convenient than making plant milks the conventional way with a nut milk bag since you can make small batches or milk as you need and do not have to worry about it going bad, and less washing up too!
  • As a plant milk base for chia puddings. With the Essential Milk from above, you can mix in chia seeds to make a chia pudding. Use 2 tablespoons chia seeds per 1 cup plant milk and let it sit overnight.
  • As a topping for porridge or toast.
  • As the base for salad dressings.

Please use activated (soaked and dried) nuts and seeds to reduce the levels of phytic acid and other anti-nutrients!

Print

Essential Nut and Seed Butter

A formulated nutrient-dense nut and seed butter to give you a daily boost of essential vitamins, minerals, complete protein and fats. Made with hemp, sesame, sunflower and flax seeds, brazil nuts and coconut - these ingredients are selected to complement one another nutritionally.

Course Condiments
Cuisine Raw
Prep Time 2 days
Cook Time 15 minutes
Servings 400 g
Author Sabrina Chu

Ingredients

  • 160 g hemp seeds (40%)
  • 88 g sesame seeds, activated (22%)
  • 80 g sunflower seeds, activated (20%)
  • 20 g brazil nuts, activated (5%)
  • 12 g desiccated coconut, unsulphured (3%)
  • 40 g flaxseeds, ground (10%)

Instructions

  1. Place all the ingredients except the flaxseeds in a blender. Place lid on and start blending from low to high. Use the tamper to push into the corners to move the nuts and seeds into the blades, and continue to blend, scraping the sides of the container with the tamper from time to time. Continue to blend on the higheset speed until all the nuts and seeds release their oils and form a butter consistency. This may take 5-10 minutes, depending on the power of your blender.

  2. Once smooth, add in the ground flaxseeds and blend one more minute to combine. The flaxseeds is added last because it will cause the butter to clump slightly.

  3. Transfer the butter into a clean mason jar. Store away from heat and light, preferably in the refrigerator, to maintain freshness.

  4. Serving suggestion: as a instant base for plant-based milk, in smoothies, porridge or salad.

0

Ultra Unctuous Urad Dal Hummus + Dosha Variations

by Leave a Comment

Before I discovered this cheat method for hummus, I would labour away in the kitchen peeling the skins off regular chickpeas just to get silky smooth hummus. Using split lentils, which have their outer layer removed, is a gamechanger. Firstly it saves a whole lot of time as split lentils cook much faster and is already skinless. Secondly split lentils is much gentler on the digestive system as most of the notorious anti-nutrients such as mineral-binding phytic acids are concentrated in the outer layer of the bean, which is removed during the hulling process. Thirdly, hummus made with split lentils is super smooth without compromising on the taste. I have made hummus with different types of split lentils – moong dal, masoor dal and urad dal – and all come out with great texture. Below I have given a basic hummus recipe, and in the Notes section you can find some ideas to suit your dosha (constitution).

Do you have any game-changing kitchen tricks to share?

Print

Ultra Unctuous Urad Dal Hummus

Game-changing silky smooth hummus made with dal (split lentils). Saves time, effort and easy on the digestion. See Recipe Notes for additional ideas to tweak your hummus to your dosha (constitution).

Course Side Dish
Cuisine Indian, Middle Eastern
Prep Time 1 hour
Cook Time 1 hour
Servings 6
Author Sabrina Chu

Ingredients

  • 75 g (6 tbsp) split urad dal, soaked for 1 h or longer (or other split dals e.g. moong dal, masoor dal)
  • Pinch turmeric powder
  • 240 g (1 cup) filtered water (to cook the dal)
  • 48 g (3 tbsp) tahini
  • 48 g (3 tbsp) lemon juice
  • 2 cloves garlic, grated on a microplane (allow the grated garlic to sit for 10 mins for health benefits and if you like a strong garlic flavour)
  • 1/4 tsp cumin powder
  • 1/4 tsp Himalayan salt
  • 80-120 g (1/3-1/2 cup) filtered water (adjust amount as needed to desired consistency)
  • 22 g (2 tbsp + 1 tsp) extra virgin olive oil

Instructions

  1. Soak the dal in enough water to cover by 5 cm (2 inches) for at least 1 hour.

  2. Drain and rinse the soaked dal. Transfer the dal to a saucepan. Add a pinch of turmeric powder and water. Bring to a boil for 5 minutes and remove any foam that appears on top. Reduce to a simmer, cover and cook the dal for 20-25 minutes or until tender and all the water is absorbed.

  3. Allow the cooked dal to cool slightly. You should have about 200 grams of cooked dal; transfer this to a blender, along with the tahini, lemon juice, grated garlic, cumin, salt and water. Start with less water first; you can add more water later if it is too thick. Blend the mixture on high speed until smooth and creamy. With the motor running on low speed, drizzle in the olive oil until the mixture is emulsified. Taste and adjust seasonings as necessary.

  4. Once you are satisfied with the hummus taste and consistency, transfer out to an airtight container. Store refrigerated for 4-5 days.

  5. Serving suggestions for hummus: in salad bowls, as a dip or as a sauce for zoodles.

Recipe Notes

Dosha-Specific Ingredient and Flavour Variations:

  • For Vata: Curried Sweet Potato Urad Dal Hummus
    - Use urad dal
    - Use 1/2 tsp curry powder instead of cumin powder
    - Add in one small (120 g / 4 oz) cooked sweet potato
  • For Pitta: Cooling Beetroot & Fennel Moong Dal Hummus
    - Use split moong dal instead of urad dal
    - Use fennel seed powder instead of cumin powder
    - Use beetroot juice instead of water and add 2-3 small cooked beetroot
  • For Kapha: Bitter Fenugreek & Masoor Dal Hummus
    - Use split masoor dal instead of urad dal
    - Use 1/8 tsp fenugreek powder instead of cumin powder
    - Add in a handful of fenugreek leaves (or any bitter greens if unavailable)
0

Cultured Mushroom Coffee Tirawmisu

by Leave a Comment

This no-bake vegan cheesecake is interesting in that it uses espresso (strong-brewed coffee) as the liquid for fermenting the cashews, an idea I came across from raw chocolatier Amy Levin. We know that coffee is acidic and lactobacilli thrives in a slightly acidic environment. Who knows, the high levels of caffeine might send the bacteria into hyperactivity and working into overdrive. Ha! Truth be told, my observation was that using espresso vs water took the same amount of time for fermentation (about 24 hours) to reach a slight sour stage. The taste and aroma of coffee was distinctly present, but not overpowering in the final “cheese.” If I wanted to be strict in my experiment, I should have done a water as a control, and another adding espresso after fermentation as a comparison to see if fermenting coffee mellows its flavour or not. But all these are for another day!

Instead of plain coffee, I used mushroom coffee from Four Sigmatic, specifically the Mushroom Coffee with Cordyceps and Chaga. Cordyceps (C. sinesis or C. militaris), also known as the caterpillar fungus, acts as a parasite and feeds off a the larvae of a variety of caterpillars. After fully infecting and devouring the host, the fungus grows a stalk or club, which releases new spores to start the cycle again. The remnant of the caterpillar and the fruiting body is collected for use. These are gently cleaned and dried, and when cooked, have a mushroom flavour. The primary active principle of cordyceps are immunostimulant polysaccharides. It is used medicinally in autoimmune diseases, and in Chinese medicine, treat deficient kidney and lung yin, yang and jing, infertility and sexual debility. Are cordyceps vegan? Wild-harvested cordyceps do contain remnants of its caterpillar host, and thus not vegan. However scientists have discovered ways to grow cordyceps mushrooms in laboratory conditions without the need for a host. Almost all cordyceps that you can buy is vegan since it is cultivated on grain media; wild-harvested cordyceps is extremely rare, expensive and currently being overharvested due to its popularity. Four Sigmatic cordyceps uses the extracted fruit body of C. militaris in their mushroom coffee. It is stated on their website that it is suitable for vegans.

Chaga is another medicinal mushroom that grows on Birch trees up in the cold climates of Russia and Siberia. It also contains immunostimulant polysaccharides and B vitamins, and used to boost immunity and fight fatigue.

If you are sensitive to caffeine, you can consider using decaffeinated coffee or a coffee substitute like Dandy Blend instead in the following recipe.

Print

Cultured Mushroom Coffee Tirawmisu

This no-bake vegan tirawmisu uses mushroom coffee (with cordyceps and chaga) as the liquid for fermenting the cashews. A dessert that will satisfy your bittersweet tooth and keep your mind and body sharp at the same time!

Course Raw Dessert
Cuisine Italian, Superfoods
Prep Time 1 day
Cook Time 1 hour
Servings 9 pieces
Author Sabrina Chu

Ingredients

Coffee Ladyfinger Base

  • 48 g (1/2 cup) oat flour (grind and sift rolled oats)
  • 12 g (2 tbsp) almond flour
  • 75 g (4-5 no) Medjool dates, pitted
  • 6 g (1 1/2 tbsp) cacao powder
  • 15 g (1 1/2 tbsp) coconut oil
  • 15 g (1 tbsp) filtered water
  • 1/2 packet Four Sigmatic Mushroom Coffee Cordyceps & Chaga (or 1/2 tsp instant coffee powder)
  • 1/2 tsp coffee extract (optional, for extra flavour)
  • Pinch Himalayan salt

Cultured Coffee Mousse

  • 75 g (1/2 cup) cashews, soaked
  • 40 g (1/6 cup) hot water
  • 1 1/2 packets Four Sigmatic Mushroom Coffee Cordyceps & Chaga (or 1 1/2 tsp instant coffee powder)
  • 1/2 capsule probiotic powder
  • 56 g (7 tbsp) coconut sugar
  • 25 g (2 1/2 tbsp) coconut oil
  • 1/2 tsp coffee extract
  • 1/4 tsp tamari

Vanilla Mascarpone

  • 75 g (1/2 cup) cashews, soaked
  • 120 g (1/2 cup) full-fat coconut milk or coconut yogurt
  • 32 g (2 tbsp) maple syrup
  • 1/2 tsp vanilla extract
  • 25 g (2 1/2 tbsp) coconut oil

Topping

  • 1 tbsp cacao powder, as required for dusting

Instructions

Coffee Ladyfinger Base

  1. Mix all the ingredients in a bowl. The consistency should hold together when pressed between your hands. If it is too dry, add a little liquid to adjust the consistency.

  2. Press the mixture into a mold (I use a 12x12 cm square ring), then place into the freezer until required.

Cultured Coffee Mousse

  1. Prepare a strong espresso by stirring Mushroom Coffee powder with hot water. Set aside for 10 minutes to infuse.

  2. Blend the soaked cashews with the prepared espresso to create a thick mixture. Add more water if necessary.

  3. Add in the probiotic powder and pulse a few more times to combine. Do not overblend once you add in the probiotic powder as the heat might damage the bacteria if it gets too hot.

  4. Transfer the mixture to an airtight container, and allow at least 5 cm or 2 inches for expansion. Set aside to ferment in a warm spot for 12-24 hours.

  5. The "cheese" mixture should be aerated and slightly sour smelling when you check on it.

  6. Once you are satisfied with your "cheese" base, proceed to blend the "cheese" with the remaining ingredients for the coffee mousse.

  7. Pour the mixture over the Coffee Ladyfinger Base, and return to the freezer to set while you prepare the Vanilla Mascarpone.

Vanilla Mascarpone

  1. Blend all the ingredients in a blender until smooth, drizzling the coconut oil in last.

  2. Pour the mixture over the Cultured Coffee Mousse, and return to the freezer to set fully.

  3. Once set, sift cacao powder on top of the cake. Cut into 9 pieces or desirable size. Store in the freezer for up to 2 weeks for best taste.

  4. To serve, let the cake stand at room temperature for 10 minutes first.

Recipe Notes

Are Cordyceps Vegan?

In the wild, cordyceps acts as a parasitic fungus on a host (often a caterpillar), which means that the cordycep spores (C.sinensis or C. militaris) infect the host, feeds of its tissues and eventually mummifies it. The fungus will sprout from the host's head, grow to maturity, and release its spores, thus starting the cycle again.

Although it’s true of wild cordyceps, scientists have discovered ways to grow cordyceps mushrooms in laboratory conditions without the need for a host. Almost all cordyceps that you can buy is vegan since it is cultivated on a media formula, and wild-harvested cordyceps is extremely rare and expensive.

Four Sigmatic cordyceps uses the extracted fruit body of C. militaris in their mushroom coffee. It is stated on their website that it is suitable for vegans.

Caffeine Sensitivity?

Substitute coffee powder with decaffeinated coffee powder or roasted dandelion/chicory root.

0

Raw Vegan Snickers

by Leave a Comment

The date palm is a symbol often associated with Muslims. This Ramadan, what better way than to delight in the sweetness of dates than a date caramel “snickers”? The perfect sweet treat for your Iftar dinner. While the proverb “an apple a day keeps the doctor away” is known in much of the world, the Muslim equivalent is “seven dates a day keeps the doctor away.” It is believed that seven dates a day can protect one from poison and witchcraft. This gives the date a sort of supernatural property, which is backed up by science.

According to the Medical Medium Life Changing Foods by Anthony William, dates are rich in nearly 70 bioactive minerals that support the adrenal glands, including magnesium, iron, phosphorous, copper, calcium and potassium. One date contains more potassium per weight than a banana, a good source to fortify muscles and nerves. If you are cautious about the high sugar content of dates, Dr. William writes that dates are ideal for people with diabetes and hypoglycemia, because they deliver vital glucose to the liver, addressing the very glucose loss that is responsible for blood sugar problems.

In Ayurveda too, dates are considered an excellent rasayana or rejuvenative. When taken together with almonds, it makes a superb ojas tonic, for example, the popular badam lassi. It fights all types of injuries and vata diseases, especially wasting disorders.

While the mixing of sugar from dates and fat from nuts defies the law of food combining, like other sinful treats, enjoy to your discretion! This is a healthier alternative for people who are transitioning into raw food but still need something familiar to eat. 

Print

Raw Vegan Date Almond Snickers

The date palm is a symbol often associated with Muslims. This Ramadan, what better way than to delight in the sweetness of dates than a raw date caramel "snickers"? The perfect sweet treat for your Iftar dinner. 

Course Dessert
Cuisine Raw
Prep Time 30 minutes
Resting Time 4 hours
Total Time 30 minutes
Servings 8
Author Sabrina Chu

Ingredients

Almond Base

  • 144 g (1 cup) activated almonds
  • 24 g (1 1/2 tbsp) maple syrup
  • 12 g (2 tbsp) vegan protein powder (I used Prana On Vanilla Maple) (see Notes)
  • 30 g (2 tbsp) filtered water

Date Caramel

  • 85 g (1/2 cup) dates, pitted
  • 24 g (1 1/2 tbsp) maple syrup
  • 20 g (2 tbsp) cold-pressed coconut oil
  • 16 g (1 tbsp) activated almond butter
  • 6 g (1 tbsp) mesquite powder
  • 1/2 tsp vanilla extract
  • 1/4 tsp Himalayan salt
  • 72 g (1/2 cup) activated almonds or nuts of your choice, chopped

Chocolate Layer

  • 18 g (3 tbsp) raw cacao powder
  • 45 g (3 tbsp) maple syrup
  • 5 g (1/2 tbsp) cold-pressed coconut oil
  • 24 g (1 1/2 tbsp) raw almond milk

Instructions

  1. Lightly grease a 10x10 cm square mold with oil. 

  2. For the almond base, process the almonds into a flour, then add the remaining ingredients and process to a crumbly ball. The consistency should be enough to be held together by hand, but still easy to break. Transfer into the mold and press down firmly.

  3. For the date caramel, use a blender or food processor and blend all ingredients except for chopped nuts until smooth. Transfer into a bowl and then fold in the chopped nuts. 

  4. Pour the caramel over the almond base and spread out evenly with a spatula.

  5. For the chocolate layer, mix all ingredients in a bowl until a smooth consistency. Pour the chocolate over the caramel and spread out evenly with a spatula.

  6. Place the mold in the freezer and allow to set for at least 4 hours or overnight. 

  7. Once set, remove the mold from freezer. Unmold the cake and slice into 6 pieces, about 5x2.5 cm in dimension. Store in the freezer for up to 2 weeks.

Recipe Notes

I used vegan protein powder to reduce the fat content. You can substitute 2 tablespoons of coconut oil in place of 2 tablespoons of vegan protein powder.

0

Rawky Road Fudge Bars

by Leave a Comment

Life may be rocky, so why not sit back, relax, and enjoy the rocky road? 

Double meaning aside, this raw chocolate “rawky” road fudge is stuffed with a colourful party of dried fruits and nuts, suspended in velvety bittersweet ganache. It is the textural contrast and random dispersion crunchy nuts, chewy fruit and rich chocolate that makes each bite so delectable. You never know what you are going to get in each bite.

This recipe is also a great way to use up bits and pieces of straggling nuts and dried fruit in your pantry. Throw them all in the mix and they will throw you a great party. 

Rawky Road Fudge Bars
Yields 16
Life may be rocky, so why not enjoy the rocky rawky road? The textural contrast and random dispersion crunchy activated nuts, chewy dried fruit and rich raw chocolate is what makes each bite so delectable. You never know what you are going to get in each bite.
Dry mix
  1. 80 g (1/2 cup) unsulphured dried tart cherries
  2. 80 g (1/2 cup) unsulphured raisins
  3. 55 g (1/2 cup) unsulphured dried goji berries
  4. 40 g (1/4 cup) unsulphured dried apricots
  5. 40 g (1/4 cup) unsulphured dried figs
  6. 60 g (1/2 cup) activated pistachios or macadamia nuts
  7. 50 g (1/2 cup) activated walnuts or brazil nuts
Wet mix
  1. 120 g (3/4 cup) cold-pressed coconut oil, melted
  2. 60 g (1/2 cup + 2 tbsp) raw cacao powder
  3. 28 g (1/4 cup) coconut sugar
  4. 128 g (1/2 cup) coconut nectar
  5. 60 g (4 no) Medjool dates, pitted
Add ingredients to shopping list
If you don’t have Buy Me a Pie! app installed you’ll see the list with ingredients right after downloading it
Instructions
  1. Line a 16 cm square baking tin with parchment paper.
  2. Roughly chop the dry ingredients and set aside in a large mixing bowl.
  3. Next, make the chocolate mix. Add the coconut oil, cacao powder, coconut sugar and coconut nectar to a blender and blend on low, then add the dates and blend until smooth and combined. Do not overblend the chocolate or it can separate. If this happens and there is a lot of extra oil, add in coconut nectar a little at a time until it becomes smooth.
  4. Pour the chocolate mix over the dry mix and stir together with a spatula until well combined. Transfer into the lined baking tin and press down the mixture to ensure it is compact. Place in the fridge for 4-6 hours or freezer for 2 hours until it has hardened completely, then cut into 4x4 cm square or 2x8 cm bars. They will keep well in the fridge for up to 7 days.
Print
Straits Road Kitchen http://straitsroadkitchen.com/

 

0

Tofu Zuke: Cured Tofu Two Ways

by Leave a Comment

I decided to resurrect an experiment I first tried back in 2015, which is tofu zuke or cured tofu. Last time I tried using miso only (misozuke). The outcome after 8 weeks was mindblowing – it developed a cheese-like taste and softness, not unlike cream cheese, with a buzzing linger like kombucha (see photo below). This time I wanted to compare the curing effect of shio koji with miso.

Tofu zuke with shio koji (left) and miso (right)

Starting with a block of firm tofu, I first pressed and drained the excess moisture. Then I marinated half the block of tofu directly with shio koji, and the other half with the Japanese triumvirate of miso, sake and coconut sugar over a muslin cloth.

Tofu zuke after 6 days: shio koji (left two); miso (right three)

This time I unveiled the tofu after 6 days compared to 8 weeks previously. To my utter dismay, the tofu did not take on the cream cheese texture I was expecting; it was still firm and tasted strongly of soy. Perhaps the timing of revelation was premature. Nevertheless the experiment was not futile. It revealed subtle differences between curing with shio koji and miso. Shio koji-zuke was plain and subtle whereas misozuke was stained darker in colour, bolder in flavour and sweeter too because of the sake and sugar. I still need to find the sweet spot for the timing required for curing.

Tofu zuke after 8 weeks (done in 2015)

Do give tofu zuke a try if you are looking for a vegan, nut-free cheese. It adds a funky depth to salads and can be used in place of soft cheeses in dishes, such as a caprese salad. Be sure to used unpasteurised miso as you want to have the living enzymes to break down the tofu proteins. Shio koji is less widely available; I managed to find this at my local Japanese store.

Serving suggestion: Caprese salad

Tofu Zuke: Cured Tofu Two Ways
Give tofu zuke a try if you are looking for a vegan, nut-free cheese. You can use shio koji or miso as the curing agent. The product can be used in place of soft cheeses in dishes, such as a caprese salad. It also adds a funky depth of flavour.
Tofu Shio Koji Zuke
  1. 1/2 of 300 g (10 oz) block tofu
  2. 1-2 tbsp shio koji
Tofu Miso Zuke
  1. 1/2 of 300 g (10 oz) block tofu
  2. 45 g (3 tbsp) unpasteurised shiro miso (I use Eden Foods)
  3. 1 tsp sake
  4. 1 tsp coconut sugar
  5. Muslin cloth, for wrapping
Add ingredients to shopping list
If you don’t have Buy Me a Pie! app installed you’ll see the list with ingredients right after downloading it
Instructions
  1. Drain the tofu and press down with a weight for at least 4 hours to remove excess moisture.
Tofu Shio Koji Zuke
  1. Spread shio koji liberally on all sides of the pressed tofu. Wrap the tofu in cling firm. Place in a container and store in the refrigerator for 1 week or longer.
Tofu Miso Zuke
  1. Wrap pressed tofu with muslin cloth. In a bowl, mix together the miso, sake and sugar. Spread the paste liberally on all sides of the muslin-wrapped tofu. Wrap the tofu in cling firm. Place in a container and store in the refrigerator for 1 week or longer.
Notes
  1. The longer you cure the tofu, the softer and 'cheesier' it becomes. I am still finding the right amount of time for curing. Currently based on my trials, 6 days is too short and 8 weeks too long (too strong flavour).
Print
Straits Road Kitchen http://straitsroadkitchen.com/
1

Sous Vide Tzimmes with Citrus Poached Prunes

by Leave a Comment

“Tzimmes,” an Yiddish term for “a big fuss” or “uproar,” is a traditional Ashkenazi Jewish holiday stew that earned its name from the many ingredients, tedious preparation work and long cooking time. A casserole type dish, it comprises of various root vegetables, dried fruits and sometimes meat in a spiced citrus syrup.  In Jewish circles, it has been said that you can make a big fuss about almost anything, but you can’t make a real tzimmes without carrots. Congenial and colourful, carrots are the common denominator in recipes. Other non-paramount inclusions are sweet potatoes, dried apricots, prunes and honey.

In my usual fashion of precise cooking, I decided to try out sous vide tzimmes. Will it be worth the effort and time to set up the immersion circulator? Sturdy root vegetables like carrots are the natural choice for sous vide. Plant cell walls are made up of three types of structural molecules with different physical properties: cellulose, hemicellulose, and pectin. Cellulose does not break down readily in cooking, but the other two do. Pectin and hemicellulose in and between adjacent cells start to degrade between 85°C (185°F) and 92°C (198°F). So in this range, a carrot softens from snappy to bendy, yielding a tender texture and simultaneously retaining all its flavourful juices within the vacuum-sealed bag. On the other hand, starches in vegetables gelatinise at lower temperature, between 60°C-70°C (140°F-158°F), the exact temperature dependent is the specific starch. Cooking times for vegetables are usually 60 minutes, depending on hardness and size of the cut. To test for doneness, remove the bag from the water bath and give a light squeeze. In this experiment, I kept it simple and sous vide the carrot with olive oil, salt and a sprig of rosemary.

Image Source: Chef Steps

To complete the tzimme dish, I had to add back the dried fruit, citrus and spices component. This was done by poaching or stewing the dried fruits until plump and juicy with the poaching liquid. The remaining liquid was then reduced and thickened slightly with kudzu starch to make a glaze.

My conclusion is that if you would like to make a tzimmes out of tzimmes, go the sous vide route and you will be rewarded with carroty carrots; otherwise, throw everything in the dutch casserole, but expect more confounded flavours.

Sous Vide Tzimmes with Citrus Poached Prunes
Serves 4
Sturdy root vegetables like carrots are the natural choice for sous vide. This cooking method results in intense-flavoured al-dente roots. It is then layered with prunes plumped up with citrus and spice for the ultimate tzimmes. Go sous vide if you would like to "make a tzimmes" out of tzimmes.
Prep Time
10 min
Cook Time
1 hr
Prep Time
10 min
Cook Time
1 hr
Sous Vide Roots
  1. 227 g (1/2 lb) carrots, or a mixture of root vegetables
  2. 1 tsp cold-pressed olive oil
  3. Pinch Himalayan salt
  4. Sprig rosemary
Citrus-poached prunes
  1. 160 g (2/3 cup) orange juice, from 2 oranges
  2. 80 g (1/3 cup) filtered water
  3. 60 g (1/4 cup) lemon juice, from 1 lemon
  4. 3 strips orange peel
  5. 1 strip lemon peel
  6. 35 g (1/4 cup) coconut sugar
  7. 1 cm (1/2-inch) ginger, sliced
  8. 1/2 tsp cinnamon chips
  9. 250 g prunes, or a mixture of dried fruit
  10. 1 tbsp kudzu starch, for the glaze
Add ingredients to shopping list
If you don’t have Buy Me a Pie! app installed you’ll see the list with ingredients right after downloading it
Sous Vide Roots
  1. Preheat the sous vide water bath to 85°C (185°F). Start with the hot water from the kettle to save time.
  2. Peel the carrots and dice to 1.3 cm (1/2-inch) chunks. Toss with olive oil and salt. Transfer carrots to a sous vide bag and vacuum seal.
  3. Place the bag in the water bath and cook for 1 hour.
  4. After 1 hour, remove the bag and set aside until required for assembly.
Citrus Poached Prunes
  1. Combine everything in a medium saucepan and bring to the boil. Turn down the heat and simmer for 20 minutes until the prunes are plump and tender, then remove from heat. Strain the remaining liquid and return the liquid to the saucepan. Stir the kudzu in a little water to form a slurry. Add to the poaching liquid and continue to simmer until it forms the consistency of a thick glaze.
Assembly
  1. Remove carrots from the sous vide bag and toss gently with the prunes. Drizzle the glaze over. Serve warm.
Print
Straits Road Kitchen http://straitsroadkitchen.com/
0

Raw Vegan Charoset Cross Buns

by Leave a Comment

Enter April, all things carrot, hot cross and cinnamon spice seem to spring into life. Since Passover and Easter tend to coincide, I wanted to combine two of the classic confections of both religions, namely charoset (Sephardic style) and hot cross bun respectively, into one delicious tonic raw treat. Since this is unleavened/yeast-free, it is suitable for Passover as well!

I’m stoked about the texture of this non-baked raw bread dough. It is fluffy yet toothsome – and comes fairly close to the dense hot cross buns of my childhood. The recipe is loosely adapted from Chia Sesame Dough from the Moon Juice cookbook, which is used for their raw donuts. I think the magic comes from psyllium husk and figs. I am not sure what function tocotrienols lends itself to, apart from being a superfood (vitamin E).

The elements of Jewish charoset are represented by beet juice (as a substitute for manischewitz / sweet red wine), dried fruit and nuts. The elements of hot cross buns are represented by the cross, dried fruit and spices. I think it would be nice to incorporate apples in the future so as to represent the Ashkenazi Jews as well – and perhaps a light-colored bun!

Raw Vegan Charoset Cross Buns
Yields 5
Easter/Passover no-bake Charoset Hot Cross Buns, made with dried fruit, oats, tocotrienols and psyllium husk for a raw bread that "springs" into life!
Wet Ingredients
  1. 48 g (1/4 cup) Medjool dates, pitted
  2. 40 g (1/4 cup) dried figs
  3. 20 g (2 tbsp) dried gooseberries
  4. 20 g (2 tbsp) dried tart cherries
  5. 45 g (3 tbsp) beetroot juice (or liquid of your choice)
Dry Ingredients
  1. 48 g (1/2 cup) oat flour
  2. 32 g (6 tbsp) desiccated coconut
  3. 24 g (1/4 cup) almond flour
  4. 15 g (6 tbsp) tocotrienols
  5. 10 g (1 tbsp) ground chia seed
  6. 3/4 tsp pumpkin pie spice
  7. 21 g (3 tbsp) psyllium husk powder
Glaze
  1. Raw honey
Cross
  1. 2 tbsp protein powder
  2. 2 tbsp plant-based milk
Add ingredients to shopping list
If you don’t have Buy Me a Pie! app installed you’ll see the list with ingredients right after downloading it
Instructions
  1. Coarsely chop the dried fruit. In a bowl, mix the dried fruit and soak in beet juice (or liquid of your choice) for 15 minutes to soften.
  2. In a food processor, add all the dry ingredients except for the psyllium husk powder. Add the softened dried fruit and pulse a few times to combine. Do not overblend as we want the dough to have some texture. Add in the psyllium husk powder and pulse a few more times. Transfer the mixture out into a bowl. Roll into balls or your desired form.
  3. To make into hot cross bun form, divide the dough into 56 g (2 oz) portions. Roll each portion into a ball and flatten slightly between your palms. Place the dough balls on a dehydrator screen and dry at 46°C for 4 hours until dry to the touch. Use a brush to glaze with raw honey. Mix together the protein powder and plant-based milk to form a thick paste. Transfer to a piping bag and pipe crosses on the dough. Store the hot cross buns in the refrigerator for up to one week.
Print
Straits Road Kitchen http://straitsroadkitchen.com/
0

The Fun-Guys of Japanese Fermentation

by Leave a Comment

What does sake, amazake, mirin, miso, vinegar, and shoyu have in common? These staples of the Japanese pantry rely on one vital, microscopic organism: koji-kin, otherwise known as Aspergillus Oryzae. I have touched briefly on koji in my Amazing Amazake post. I decided to create a flowchart (with Canva) to illustrate more clearly how various products are obtained with koji.

Types of Koji

There are three main types of koji-kin: yellow, black and white. White koji-kin is most stable and easy to maintain in all seasons for all types of applications. Yellow koji-kin is favoured by professional sake brewers, but becomes unstable in warmer weathers. Black koji-kin is used by some shochu makers and least common. 

Actions of Koji

Koji secretes the enzymes amylase, peptidase (protease) and small amounts of lipase, which break down starches, proteins and fats respectively. Koji will produce more amylases at higher temperatures, and more proteases at lower temperature. So adjust the temperature of your setup accordingly to what you are making. While rice is the most common host for A. Oryzae, almost any grain can be fermented to make koji – millet, oat, buckwheat, wheat and soybeans. 

Sake

Sake is rice wine. The method of fermentation is different from grape wine or beer because of the double action process for sake – simultaneous conversion of starch to sugar by koji and conversion of sugar to alcohol by sake yeast. The alcoholic fermentation for grape wine and beer occurs only with the action of yeast. Because of the double action, the alcohol content of sake can be higher than that of grape wine and beer, typically 15%, 11% and 5% respectively. Sake kasu is another byproduct of sake filtration and adds a lovely sweet complex taste to miso soup and desserts.

Shochu

When sake is distilled, it becomes shochu. Thus, it has a higher alcohol percentage of 25%, and belongs to the same category of whiskey, scotch, and vodka. While in the olden days shochu was simply distilled rice-based sake, today’s shochu most likely contain fermented barley and sweet potatoes that are left over after a big harvest. Japanese shochu should not be confused with Korean soju.

Amazake

Amazake is non-alcoholic sweet sake. There is not alcohol because no yeast is added. You can learn more about amazake and get a recipe for homemade amazake at my Amazing Amazake post.

Mirin

Mirin is sweet sake, usually used for cooking. To make mirin, a dose of alcohol, traditionally a rice spirit like shochu, is added to stop the reaction before all the sugar is converted to alcohol. What is left is a sweet, mildly alcoholic liquid. Hon (true) mirin has an alcohol percentage of 14%.

Miso

Miso is a fermented paste made from a mash of cooked soybeans, koji and salt. Koji releases plenty of amino acids which account for the umami taste of miso. Miso can be aged for minimum of 3 months to years. While soybeans is the most common material for miso, grains or a mix of soy and grains such as barley can also be used with distinct flavour profiles.

Tamari

Tamari is not to be confused with soy sauce or shoyu; it is a byproduct of miso fermentation. As miso ferments, umami-rich juices would rise to the top of the fermenter and form a puddle. Tamari is typically less salty and more viscous than soy sauce, and is gluten-free if no wheat or gluten-grain is used in the miso-making process.

Shoyu

Soy sauce is a close relative of miso but the ingredients and production procedure has fundamental differences. In making miso, koji-inoculated rice is combined with cooked soybeans; in shoyu, koji-kin is grown directly on a blend of boiled soybeans and toasted, cracked wheat.

Shio Koji Cure

Shio koji means salted koji, which is koji mixed with salt water and re-fermented. It is popular in Japanese cuisine, where it is used as a cure for protein-based ingredients including tofu. As a cure, it simultaneously seasons and tenderises, as the protease produced by koji breaks down proteins.  

I hope in this post you have learnt about the mighty power of koji. Stay tuned for my upcoming results on shio koji-cured tofu and miso-cured tofu!

0

Amazing Amazake

by Leave a Comment

What is amazake?

Amazake (pronounced ah-muh-zah-kay) is Japanese for “sweet sake.” It is a creamy, non-alcoholic, fermented drink with an ambrosial, nectar-like natural sweetness.. The sweetness is brought about by enzymes in kome-koji (cultured rice inoculated with Aspergillus mold) which break down starch in cooked sweet rice into simple sugars. Commercial amazake in stores is likely pasteurised, which kills desirable probiotics. Homemade amazake is best and easy to make! While amazake is the first stage in the Japanese sake-making process, it is also regarded as an independent beverage.

Two-stages of fermentation in Amazake

In the first stage, steamed rice is inoculated with spores of Aspergillus oryzae mold, and incubated (typically in shallow wooden trays called morobuta) in a warm place (27-30°C or 78-86°F) with occasional stirring for 36-48 hours until the rice is covered in a fragrant white mycelium. The product, called kome-koji, serves as a rich source of enzymes in stage 2 – amazake fermentation. In Japan, it is sold in sake breweries or supermarkets and available in fresh or dried form. It is used as a starter for amazake, miso, soy sauce, mirin and vegetable pickles.

In the second stage, abundant enzymes in kome-koji, especially amylase, hydrolyse the starch in both koji and freshly cooked rice to simple sugars, which impart the surprisingly concentrated natural sweetness. When making amazake, you can determine how sweet the product will be by the amount of koji you use – the more koji, the sweeter the amazake.

How to make Amazake

The basic recipes calls for one part uncooked sweet rice (white or brown), two parts water, and one to one-half parts koji by weight, depending on the desired sweetness. For example, 200 g (1 cup) of rice is steamed until done, cooled to 60°C (140°F) or moderately hot to the touch, then mixed with 200 g (2 cups) of kome-koji. The mixture is transferred to a wide-mouth jar or crock, covered tightly and incubated at 60°C (140°F) for 10-14 hours with occasional stirring. An immersion circulator or thermos flask can be used to maintain the temperature. At 60°C (140°F), bacteria and mold will die, but enzymes in koji are active to convert starch to sugar. The fermentation is complete when the mixture has a rich, sweet fragrance and the individual grains are very soft.

Cheat Amazake from Sake Lees

Another way of making amazake is from residual sake lees. This does not require fermentation and contains added sugar. It is also known as amazake, which can be confusing. While sake lees still contain some active enzymes, the quantity, quality and benefits of the resulting drink is less than fermented amazake. The directions for this method are in the recipe card below.

How to enjoy Amazake

The traditional Japanese way of serving amazake is to combine 1 part of this base with 2 parts water in a saucepan and bring to the boil. Season lightly with rock salt, pour into cups, and top each portion with a dab of grated ginger root. I like to flavour my amazake with matcha, or use other types of tea/herbal tea as the base such as hojicha, mugicha, chai or coffee.

Health Benefits of Amazake

Amazake is packed with other nutrients, including vitamin B1, vitamin B2, vitamin B6, folic acid, ferulic acid, dietary fibre, glutamine, and a large amount of glucose.

Amazake
How to make amazake with traditional and cheat method. How to make amazake drink.
Traditional Amazake from kome-koji
  1. 200 g (1 cup) sweet brown or white rice (you can experiment with other grains such as millet)
  2. 480 g (2 cups) filtered water
  3. 200 g (1 packet) kome-koji
Cheat Amazake from sake lees
  1. 200 g (1 cup) sweet brown or white rice (you can experiment with other grains such as millet)
  2. 720 g (3 cups) filtered water
  3. 454 g (1 lb) sake lees
  4. 200 g (1 cup) black sugar
  5. 720 g (3 cups) filtered water
Basic Amazake Drink
  1. 120 g (1/2 cup) amazake
  2. 240 g (1 cup) filtered water or beverage of choice (tea, herbal tea, coffee etc.)
  3. Grated ginger, to taste (optional)
Add ingredients to shopping list
If you don’t have Buy Me a Pie! app installed you’ll see the list with ingredients right after downloading it
Traditional Amazake from kome-koji
  1. Cook rice with water in a saucepan or rice cooker. Allow the cooked rice to cool to 60°C (140°F) or moderately hot to the touch. Mix in kome-koji. Transfer the mixture to a wide-mouth jar, cover tightly and incubated at 60°C (140°F) for 10-14 hours with occasional stirring. An immersion circulator or thermos flask can be used to maintain the temperature. The fermentation is complete when the mixture has a rich, sweet fragrance and the individual grains are very soft.
Cheat Amazake from sake lees
  1. Cook rice in water until porridge (okayu) consistency. Allow the cooked rice to cool to 60°C (140°F) or moderately hot to the touch. Mix in sake lees. Wrap the pot with towels to maintain the temperature at 60°C (140°F) an incubate in a warm place for 2-3 hours. When the mixture becomes soft, add sugar and the remainder water, then bring to a simmer until sugar dissolves.
Basic Amazake Drink
  1. Mix amazake with water or beverage of your choice. Enjoy hot or cold. Refrigerate leftovers in an airtight container.
Print
Straits Road Kitchen http://straitsroadkitchen.com/
1