OATrageous Oatmeals: Delicious & Surprising Plant-Based Dishes From This Humble, Heart-Healthy Grain
208
OATrageous Oatmeals: Delicious & Surprising Plant-Based Dishes From This Humble, Heart-Healthy Grain
208eBook
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Overview
OATrageous Oatmeals is a Simply Incredible Collection of Amazing Oatmeal Recipes
Say goodbye to boring oats and bland mix-ins because bestselling author Kathy Hester shows you delicious and exciting new takes on everyone's favorite health food with Banana Oatmeal Cookie Pancakes, Hummingbird Cake Oatmeal, Chai-Spiced Oat Shakes and Blackberry Mojito Overnight Refrigerator Oats. And she doesn't stop there. Savory recipes like Mushroom Sun-Dried Tomato Steel-Cut Oat Risotto, Oats-bury Steaks, Not-from-a-Box Mac and Oat Chez—even a healthy vegan sausage crumble made from steel-cut oats and spices—will wow oatmeal fans with new and nutritious dishes to try.
Save money by making your own staples like oat milk and oat yogurt. With breakfast, lunch, dinner and even drink and dessert recipes taken to the next level of wholesomeness and flavor, these OATrageous dishes will dazzle your whole family and are the perfect heart-healthy gift for every oatmeal lover out there.
Product Details
| ISBN-13: | 9781624140822 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 09/16/2014 |
| Sold by: | Macmillan |
| Format: | eBook |
| Pages: | 208 |
| File size: | 27 MB |
| Note: | This product may take a few minutes to download. |
About the Author
Kathy Hester is the author of the bestselling books The Vegan Slow Cooker, The Great Vegan Bean Book and Vegan Slow Cooking for Two or Just You. She is the creator of HealthySlowCooking.com and her work has been featured in Chickpea Magazine, T.O.F.U. Magazine and on OneGreenPlanet.com. She lives in Durham, North Carolina.
Read an Excerpt
OATrageous Oatmeals
Delicious & Surprising Plant-Based Dishes from the Humble, Heart-Healthy Grain
By Kathy Hester, Kate Lewis
Page Street Publishing Co.
Copyright © 2014 Kathy HesterAll rights reserved.
ISBN: 978-1-62414-082-2
CHAPTER 1
DO-IT-YOURSELF HOMEMADE STAPLES
My favorite things to cook are staples from scratch. By staples, I mean things that might normally be bought at the store, like nondairy substitutes, wheat gluten or vegan sausage crumbles. It's so much cheaper to make these staples at home, so you can rest assured that there are no unwanted additives. I learned a lot from making these recipes. I always knew oats were versatile, but even I was surprised at just how far oats can go.
With the homemade oat milk from this chapter, you can make a thick and delicious homemade yogurt or even a cashew oat cream cheese to spread on your bagel.
I'll introduce you to delicious whole food powders that can be turned into oat chez sauce, a golden gravy and even your own flavored instant oatmeal.
Steel-cut oats turn into inexpensive taco mince, sausage crumbles and pepperoni crumbles to rival anything store-bought at a fraction of the cost. The crumbles are also great sprinkled on oat biscuits with gravy on top.
MAKE-YOUR-OWN INSTANT OATMEAL
GLUTEN-FREE, SOY-FREE, OIL-FREE
Instant oatmeal was a great thing when I was growing up. I still keep some at my office and always travel with a few packets because they are lifesavers. Remember that you can alter this recipe to fit in your diet by using the sweetener of your choice.
MAKES 12 SERVINGS
3 cups (276 g) rolled oats, divided
¼ cup (55 g) coconut sugar or brown sugar
½ teaspoon stevia
½ teaspoon salt, optional
Put 1 ½ cups (240 g) of the oats in a blender or food processor and process until it is a mix of pieces and powder. Pour into a bowl with the other 1 ½ cups (240 g) of rolled oats, sugar, stevia and salt.
Mix well.
Now you have plain instant oatmeal! You can store it in a large jar with an airtight lid or put ¼ cup (40 g) each in snack-sized resealable bag. On the bags, you may want to write additional instructions:
Add ½ cup (120 ml) hot water, stir and let sit for 3 minutes.
PER SERVING: Calories 92.3, protein 2.5 g, total fat 1.5 g, carbohydrates 19.6 g, sodium 4.8 mg, fiber 2.0 g
Plain oatmeal is a little boring all by itself, so here are three ways to dress yours up. Make one batch of Make Your Own Instant Oatmeal and put into packets according to the directions. Then add one of the following into each packet. You can even make your own variety pack. Here's to no more boring oatmeal!
OLD-FASHIONED BROWN SUGAR CINNAMON: 1 teaspoon packed brown sugar and ¼ teaspoon cinnamon.
CHOCOLATE HAZELNUT: 1 teaspoon cocoa powder and 1 tablespoon (15 g) minced hazelnuts.
OATMEAL COOKIE DOUGH: 1 tablespoon (15 g) minced walnuts, 1 tablespoon (15 g) currants or raisins, ¼ teaspoon cinnamon and the smallest pinch of cloves.
EASY OAT MILK YOGURT
GLUTEN-FREE, OIL-FREE, SOY-FREE OPTION
If you are tired of waiting for a yogurt to come in your favorite flavor, why not try to make some yourself? It's so much cheaper to make your own, even if you have to buy a container of nondairy yogurt to get yourself started. Oat milk makes wonderful yogurt, partly because of its protein content. Homemade oat milk is strained and thickens when warmed up, so it's not necessary to use an additional thickener. The consistency is closer to a pudding or Greek yogurt than a regular yogurt.
MAKES 4 CUPS (34 OUNCES)
4 cups (946 ml) water
1 cup (92 g) rolled oats or steel-cut oats
3 tablespoons (45 g) room temperature plain nondairy yogurt (*use coconut yogurt)
UTENSILS
candy thermometer
mesh strainer
funnel
Add the water and oats to a blender and let soak for 15 minutes. Blend on high until the mixture is as smooth as possible. Strain the mixture into a mixing bowl with a spout using a fine mesh strainer. Strain the mixture back into the blender and then one more time into a 4- quart Dutch oven.
Heat the oat milk to 180°F (82°C) over medium heat, but do not bring it to a boil. This will kill any bacteria that we don't want to culture. Whisk often, because the oat milk will gel some at the bottom of the pot.
Once the milk is 180°F (82°C), remove it from the heat and then let it cool to 115°F (46°C). Anything hotter will kill the cultures we will add and anything cooler than 110°F (43°C) may not cultivate the cultures. Because the milk can still lump up as it cools, be sure to whisk it every 10 to 15 minutes to keep the texture even.
Once the milk is at 115°F (46°C), mix 1 cup (235 ml) of the warm milk with the plain nondairy yogurt in a small bowl. Once combined, whisk it into the pot with the rest of the milk.
If you have a yogurt maker, follow its instructions from here. If you don't have a yogurt maker, just put the cover on the pot and wrap the pot with two bulky towels to help keep the heat in.
You can either put this wrapped pot in the oven with the light on or do what I do and put it in a microwave. In both cases, you don't need to turn on the heat. You're just using the appliance for insulation.
Let the yogurt sit untouched for 8 to 12 hours. The longer you leave it, the tangier it will get.
Once it's ready, you can leave it plain or add sweeteners, fruit or extracts to flavor it. Store it in the refrigerator, but remember to save a few tablespoons to start your next batch of homemade yogurt.
PER 1 CUP (160 G) SERVING: Calories 83.4, protein 2.5 g, total fat 1.6 g, carbohydrates 14.9 g, sodium 0 mg, fiber 2.1 g
1 cup (160 g) of oats produces a very thick, almost pudding-like texture. If you prefer yours thin, you can lower the amount to ½ cup (80 g).
CREAMY CASHEW-OAT CREAM CHEESE
GLUTEN-FREE, SOY-FREE, OIL-FREE
The cashew cream gives the oat cream a little more substance, and when cooked for a short time, the mixture gets thick. While oats have a lot of body, this cream cheese gets the weight and texture of real cream cheese from the cashews. Ruth, one of my awesome testers, told me this is an advanced recipe because it thickens so quickly on the stove. Make sure to watch it carefully when it cooks!
MAKES BETWEEN 1 TO 1 ½ CUPS (8.5 TO 13 OUNCES)
1 cup (237 ml) water
½ cup (40 g) steel-cut oats
½ cup (64 g) cashews
2 tablespoons (30 ml) lemon juice salt, to taste
Put the water and oats in your blender and soak for 30 minutes.
Add the cashews to a small saucepan and cover with water. Bring to a boil, and then simmer for 25 minutes or until soft. (Alternatively, you can soak the cashews overnight.)
Without draining the oats, blend until you have a mixture that is mostly liquid. Strain it into a bowl with a pour spout, then strain it back into the blender. Add soaked cashews and lemon juice, then blend well until the mixture becomes a thick cream. Add salt to taste.
Pour the mixture into a pan and cook over medium heat while whisking until the oats start to firm up. This will happen in about 1 minute if you are using a gas stove or about 3 to 4 minutes on an electric one. It will happen fast, and if you don't whisk you will have solids at the bottom of the pan that will turn into unpleasant lumps.
Remove the cream cheese from the heat as soon as it begins to thicken. Store in the fridge in a reusable container.
You can eat the cream cheese as is or throw in a few flavor twists, as follows.
You will use half of the plain cream cheese yielded in the above recipe and mix the following in:
CHIVE AND HERB: An extra tablespoon (15 ml) of lemon juice, 1 tablespoon (15 g) of minced chives and 1 tablespoon (15 g) of a minced fresh herb of choice (thyme, parsley, rosemary or oregano).
AGAVE NECTAR AND WALNUT: ½ cup (58 g) walnut pieces and 2 to 3 tablespoons (30 to 45 ml) agave nectar.
PER 1 TABLESPOON (15 G) SERVING: Calories 43.3, protein 1.6 g, total fat 2.1 g, carbohydrates 4.8 g, sodium 0.6 mg, fiber 0.8 g
Make a sour cream substitute by adding ½ to 1 teaspoon salt and juice from ½ a lemon to the above recipe. The cashews in the sour cream will add a creamy texture to your favorite chili.
DIY OAT CHEZ POWDER
SOY-FREE, GLUTEN-FREE, OIL-FREE
This is the vegan chez powder that you should always have on hand to make an impromptu dinner of Not-from-a-Box Mac and Chez (here), mix in a potato soup or just make a chez sauce to cover some steamed veggies. Best is that it's cheap and easy, plus it has no added oil. My tester Julie likes to put it on her popcorn.
MAKES ABOUT 2 CUPS (360 GRAMS)
1 cup (92 g) rolled oats
¾ cup (72 g) nutritional yeast
3 tablespoons (10 g) (packed well) chopped sun-dried tomatoes (not packed in oil, but still soft)
1 teaspoon salt
1 teaspoon smoked paprika
1 teaspoon mustard powder
½ teaspoon granulated onion (or powder)
½ teaspoon granulated garlic (or powder)
Blend all ingredients until the mixture becomes a powder. Store in an airtight container.
PER ½ CUP (80 G) SERVING: Calories 120 g, protein 7.0 g, total fat 2.6 g, carbohydrates 18.0 g, sodium 582.9 mg, fiber 4.3 g
Make an easy chez sauce by adding 1 cup (235 ml) nondairy milk to ½ cup (120 g) chez powder into a small saucepan and bring just to a boil. Turn the heat down to low and whisk. You need to keep stirring or the mixture will cook faster on the bottom and get lumpy.
DIY GOLDEN GRAVY MIX
SOY-FREE, GLUTEN-FREE, OIL-FREE
In the past, I always had a few packets of vegan gravy mix tucked away in the pantry. Cheryl, my grown-up picky eater, loves her mashed potatoes and gravy, so I want to be able to make some quickly. Once I made the DIY Oat Chez Powder here, I realized I needed to make my own gravy mix, too. This also doubles as a soup bouillon powder and works well when you want to thicken a soup. Make sure to try it in the Biscuit-Topped Soy Curl Stew here.
MAKES ABOUT 7 SERVINGS OF GRAVY
1 cup (92 g) rolled oats
½ cup (48 g) nutritional yeast
1 tablespoon (2.4 g) thyme
1 tablespoon (5.4 g) marjoram or oregano
2 teaspoons (13 g) salt, optional
1 teaspoon coriander
1 teaspoon granulated garlic or powder
1 teaspoon granulated onion or powder
¼ teaspoon black pepper
¼ teaspoon turmeric
Blend all ingredients into a smooth powder. Feel free to leave out the salt if you are on a salt- restricted diet. Store in an airtight container.
PER ¼ cup (40 G) (ENOUGH TO MAKE ONE SERVING OF GRAVY): Calories 57.1, protein 3.1 g, total fat 1.0 g, carbohydrates 9.1 g, sodium 640 mg, fiber 2.0 g
To make gravy: Boil 1½ (355 ml) cups of water in a medium skillet. Whisk in ¼ cup (40 g) of DIY Golden Gravy Mix and turn the heat to medium. Whisk and let the mixture cook for 5 to 10 minutes until it thickens up. Serve over mashed potatoes, vegan chick'n patties or wherever you think a little gravy would brighten things up.
STEEL-CUT OAT SAUSAGE CRUMBLES
GLUTEN-FREE, SOY-FREE, OIL-FREE
This is one of my favorite staples, and I keep some in the freezer all the time for last minute pizzas. The spices give it a traditional Italian sausage flavor, while the oats give it a chewy texture and the spices create the sausage color. It's at home on a pizza or sprinkled over biscuits and gravy.
MAKES ABOUT 2 TO 3 CUPS (322 TO 483 GRAMS)
1 cup (237 ml) water
½ cup (40 g) steel-cut oats
2 teaspoons (2 g) rubbed sage
2 teaspoons (1 g) marjoram
1½ teaspoons (5 g) granulated garlic
1 teaspoon basil
1 teaspoon fennel seeds
1 teaspoon thyme
1 teaspoon oregano
¼ to ½ teaspoon salt, or more, to taste
¼ teaspoon cayenne, or to taste
¼ to 1/8 teaspoon black pepper
¼ teaspoon ground rosemary or
½ teaspoon regular
Preheat oven to 350°F (177°C) and cover a baking sheet with parchment paper.
In a saucepan, add the water and oats, bringing the mixture to a boil before lowering the heat. Cook covered for 10 minutes. Mix all the other ingredients in a bowl and set aside.
Uncover the oats and cook for an additional 5 minutes while stirring to release some of the moisture. Remove the oats from the heat and add in the spice mixture, mixing well.
Spoon the oat mixture onto the parchment paper and try to distribute it as evenly as possible. Use a second piece of parchment paper to cover the mixture, flattening it as much as possible.
Bake for 10 minutes, and then remove the pan from the oven. Cut lines into the sausage with a spatula. You aren't trying to move it; this just makes more room for the steam to escape.
Bake for 5 more minutes. Then scrape and break the sausage into pieces.
Bake for 5 more minutes until it is easily crumbled. Use as a pizza topping or freeze for another time!
PER ¼ CUP (40 G) SERVING: Calories 42.5, protein 1.8 g, total fat 0.8 g, carbohydrates 7.3 g, sodium 145.3 mg, fiber 1.3 g
Try this on top of the Apple Thyme Savory Steel-Cut Oats here.
PEPPERONI CRUMBLES
GLUTEN-FREE, SOY-FREE, OIL-FREE
I love the spices in pepperoni, so as soon as I made the sausage crumbles I started a batch of these. These are good sprinkled on pizza and on pasta dishes, too!
MAKES ABOUT 1 TO 1½ CUPS (161 TO 241 GRAMS)
1 cup (237 ml) water
½ cup (20 g) steel-cut oats
3 teaspoons (7 g) smoked paprika
2 teaspoons (6 g) granulated garlic
1 teaspoon basil
½ teaspoon fennel seeds
½ teaspoon salt
¼ to ½ teaspoon black pepper, to taste
¼ to ½ teaspoon red pepper flakes, optional
Preheat oven to 350°F (177°C) and cover a baking sheet with parchment paper.
In a saucepan, bring the water and oats to a boil, and then turn the heat to low. Cook covered for 10 minutes. Mix all the other ingredients in a bowl and set aside.
Cook the oats uncovered for 5 minutes while stirring to release some of the moisture. Remove from heat and add in the spice mixture. Mix well.
Spoon the oat mixture onto the parchment paper and try to distribute it as evenly as possible. Use a second piece of parchment paper to cover the mixture, flattening it as much as possible.
Bake for 10 minutes, then remove the pan from the oven. Cut lines into the pepperoni with a spatula. You aren't trying to move it; this just makes more room for the steam to escape.
Bake for 5 more minutes. Then scrape and break up the pepperoni pieces with the spatula.
Bake for 5 more minutes or until easily crumbled. Use as a pizza topping or freeze the leftovers for another time!
PER ¼ CUP (40 G) SERVING: Calories 42.5, protein 1.8 g, total fat 0.8 g, carbohydrates 7.3 g, sodium 145.3 mg, fiber 1.3 g
SOUTHERN-STYLE OAT BISCUITS
GLUTEN-FREE OPTION**, SOY-FREE OPTION*
Biscuits are a huge part of Southern culture. We eat them stuffed with veggie sausage for breakfast, on the side of scrambled tofu and even under fresh summer strawberries and whipped coconut cream for dessert. This recipe adds oats to the mix. Make sure to try it on the Biscuit-Topped Soy Curl Stew (here) or topped with some Steel-Cut Oat Sausage Crumbles (here).
MAKES 8 BISCUITS
1 cup (240 ml) soy milk (*use a different nondairy milk)
1 teaspoon apple cider vinegar
1¼ cup (165 ml) whole wheat pastry flour (**use gluten-free baking mix)
2/3 cup (60 g) oat flour or rolled oats processed into a powder
1/3 cup (31 g) rolled oats
1 tablespoon (15 g) baking powder
½ teaspoon salt
¼ cup (52 g) coconut oil, chilled
Preheat the oven to 400°F (204°C). Oil a large baking sheet. Whisk the soy milk and vinegar and set aside. It will curdle and thicken slightly, creating a vegan buttermilk.
Add the whole wheat pastry flour, oat flour, rolled oats, baking powder and salt into a medium-sized mixing bowl. Cut in the coconut oil with a pastry cutter or two knives.
Mix the soy milk and vinegar mixture into the flour mixture. Sprinkle extra oat or whole wheat flour on your cutting board. Scrape the biscuit dough onto it and knead the dough until it comes together, adding flour from around the well if the mixture is too sticky to pat out. Try not to over-handle the dough.
Pat the dough out ½ -inch (1.3-cm) thick. Using a cookie cutter or a wide-rimmed glass, cut out the biscuits and arrange on a prepared baking sheet. Repeat with any remaining dough until all of it is used.
Bake the biscuits until the bottoms are medium brown, about 12 minutes.
PER BISCUIT: Calories 182, protein 4.0 g, total fat 8.6 g, carbohydrates 23.3 g, sodium 340.7 mg, fiber 3.7 g
You can use a milk other than soy milk, but it won't curdle when you add the apple cider vinegar. The biscuits still come out tasty, just a tad less moist.
EASY OAT ROTI
SOY-FREE, OIL-FREE, GLUTEN-FREE OPTION*
I love Indian food. The best part is soaking up the spicy sauce with a piece of homemade Indian bread. These thin whole-grain flatbreads are easy to make and are similar to whole wheat tortillas. They're also awesome with the Indian-Spiced Tomato Soup here.
MAKES 6 ROTIS
1 cup (120 g) whole wheat flour (*use a gluten-free baking blend)
¾ cup (80 g) oat flour (or 1 cup [92 g] rolled oats blended into a flour)
1 teaspoon ground cumin
1 teaspoon ground coriander
¼ teaspoon salt
1 cup (237 ml) water
Mix the whole wheat flour, oat flour, cumin, coriander and salt in a bowl. Add in the water, mixing with a spoon, and then mix with your hands until you've formed a ball of dough. Let the dough rest for 10 minutes.
Slice the dough into 6 equal pieces and roll each out into a circle on a floured cutting board. You want them no thinner than 1/16 of an inch. If they are thinner than that, they will be too crispy and won't get little puffy spots on them. That's my favorite part!
(Continues...)
Excerpted from OATrageous Oatmeals by Kathy Hester, Kate Lewis. Copyright © 2014 Kathy Hester. Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Contents
INTRODUCTION,CHAPTER ONE DO IT YOURSELF HOMEMADE STAPLES,
CHAPTER TWO WARMING OATS FOR FALL AND WINTER,
CHAPTER THREE COOLING BREAKFAST OATS FOR SPRING AND SUMMER,
CHAPTER FOUR GRANOLAS AND BARS FOR BREAKFAST AND BEYOND,
CHAPTER FIVE SATISFYING SOUPS AND STEWS,
CHAPTER SIX SAVORY OATS FOR LUNCH AND DINNER,
CHAPTER SEVEN DELIGHTFUL DESSERTS,
CHAPTER EIGHT DRINKS, OAT MILK AND EVEN AN OAT LIQUOR,
CHAPTER NINE BEYOND THE DINING ROOM: OTHER USES FOR OATS,
INGREDIENT RESOURCES,
ACKNOWLEDGMENTS,
ABOUT THE AUTHOR,
INDEX,