Seitan Beer Brats with Sauerkraut and Baked Potatoes

My German heritage husband is not overly fond of sauerkraut. This fact is still one of those things that makes me go, huh? What kind of German doesn’t like sauerkraut? I love the stuff so I have devised a way that we can both enjoy the sauerkraut.

If I soak the sauerkraut in a bowl of water for a few minutes and then strain it, rinse it and soak and rinse it a second time then my husband likes sauerkraut. Additionally, soaking and rinsing removes most of the salt from the sauerkraut making the dish healthier. I add a few common German spices to this dish to make up for the reduction in saltiness.

Seitan Beer Brats with Sauerkraut and Baked Potatoes
Serves 2

Ingredients:

½ tablespoon of extra virgin olive oil
1 red onion, thinly sliced
28 ounces of sauerkraut, drained and rinsed of excess sodium
1 teaspoon of caraway
1 teaspoon of dill weed (dried)
½ teaspoon of fennel seed
½ teaspoon of sweet paprika
½ cup of water, white wine or beer
2 seitan beer brats
pan spray
2 large Yukon Gold Potatoes (about 4 ounces each)
4 tablespoons of silken tofu, tahini, garlic sauce or tofu sour cream

Directions:

Sauté the onion in olive oil until tender. Add the remaining ingredients, except the seitan beer brats and simmer over low heat for at least 30 minutes.

Scrub the potatoes and pierce them with a paring knife so they don’t explode in the microwave. Cook until tender. Time will depend on the wattage of your microwave.

Cut the brats on the bias into ½ inch slices. Heat a heavy bottomed pan over medium low heat. Spray the pan with cooking spray and add the brat slices. Cook the brat slices on the first side until they are brown and a little crisp (about 3 minutes). Spray the top of the brats before you turn them so that the oiled side will be down. Cook the second side it is also a little crisp. Remove from the pan and keep warm until ready to serve.

To serve, put the sauerkraut on the bottom and top with the crispy brat slices. Garnish the potatoes with a dollop of tofu tahini garlic sauce or tofu sour cream.

If you make this earlier in the day (or your husband is running late as mine was) you can hold everything in a 200 degree oven until you are ready to serve. If you need to do this, I would suggest that you add the bratwurst to the sauerkraut so that it stays more moist. The presentation won't be as pretty but the texture of the brat will be better.

Nutritional Information:

Amount Per Serving
Calories - 519.81
Calories From Fat (19%) - 100.91

Total Fat - 11.46g
Saturated Fat - 1.59g
Cholesterol - 0mg
Sodium - 1471.34mg
Potassium - 1682.41mg
Total Carbohydrates - 65.64g
Fiber - 15.28g
Sugar - 8.79g
Protein - 38.38g

The sodium in the statistics above is overstated. I could only find numbers for drained low sodium sauerkraut. I feel certain by soaking and draining the sauerkraut the majority of the sodium is rinsed away.

Comments:

We enjoyed this meal tonight. It was very filling and satisfying on a stormy night as tropical storm/depression (whatever it is now) Danny is coming up the east coast.

Update:

I have changed my mind on the brats after breakfast this morning. I would recommend stirring the crisped brats into the sauerkraut so that they are more moist. After having our brats simmered this morning I now think simmered is definitely the way to go.

Potato Rosti and Tomato breakfast

Weekends seem to call for a more decadent breakfast than during the week. Today I thought a potato rosti with dill that was topped with almond feta sounded like a good idea. We both enjoyed this breakfast and it was easy enough to make during the week if you have the almond feta on hand in the freezer.

Dill and onions and things I love to add to potato dishes. If I had tofu sour cream on hand that would have been a natural topper for this dish. However, the almond feta worked well so now I have a different topper to use on my dishes.

Dill has medicinal properties, which come from monoterpenes. Glutathione-S-transferase is a power anti-oxidant that secretes the monoterpenes, which neutralizes free radicals, thereby protecting from cancer. Like many other fresh herbs dill adds not just flavor but antioxidants that fight disease.

Potato Rosti and Tomato breakfast
Serves 2

Ingredients:

2 large Yukon Gold Potatoes, grated (approximately 10 ounces)
½ red onion, grated
2 tablespoons of fresh dill, finely minced
¼ teaspoon of kosher salt
¼ teaspoon of freshly ground black pepper
1 tablespoon of olive oil
4 tablespoon of almond feta
1 orange tomato, but into bite sized pieces
salt and pepper to taste

Directions:

Place the grated potato and onion in a strainer and press out the excess water. Move the potato and onion to a large bowl and add the dill, salt and pepper. Evenly distribute the spices into the potatoes.

Heat a pan with half the olive oil over medium high heat. When the pan is hot add the potato and press down into an even layer. Low the heat to medium and cook for 8 minutes.

Use a thin spatula to loosen the potato rosti from the pan. Slide the rosti on a large plate. Cover the plate with another plate and invert the rosti so the cooked side is up. The cooked side should be evenly brown and crispy.

Add the remaining ½ tablespoon of olive oil to the pan. Slide the rosti back into the pan, uncooked side down, and press it into the pan and cook for another 8 minutes.

Slide the rosti onto a cutting board and cut into wedges. Top with almond feta, salt and pepper to taste and serve with tomatoes on the side.

Nutritional Information:

Amount Per Serving
Calories - 263.16
Calories From Fat (36%) - 93.71

Total Fat - 10.73g
Saturated Fat - 0.9g
Cholesterol - 0mg
Sodium - 343.7mg
Potassium - 1138.48mg
Total Carbohydrates - 39.14g
Fiber - 3.89g
Sugar - 0.28g
Protein - 5.49g

Comments:

If you are looking for a different version of hash browns the dill and almond feta add flavors that aren’t normally found in hash browns but with work well.

This breakfast was surprisingly filling for a few calories. The increase in fat probably made this dish more satisfying.

Seitan and Crimini Stroganoff over Brown Basmati Rice

I haven’t made stroganoff for about a decade. The beef and sour cream version was a favorite of my family long before I became health conscious. I have one of the early versions of the New York Times Cookbook, which had a fantastic recipe for stroganoff. The version that I used to make from that book included Dijon mustard. While that isn’t a standard stroganoff ingredient it doesn’t seem like stroganoff to me without the Dijon.

This stroganoff flavor is mild and very reminiscent of the original. The lemon juice is used to replicate the acidity of the sour cream. The Worcestershire sauce helps to simulate a meat flavor. The coconut milk and cornstarch thicken the sauce without adding an excessive amount of fat.

Overall we thought this recipe was similar to the beef version we remember but a much healthier version. I love that the dish came in at 9% fat and with 38 grams of protein.

Seitan and Crimini Stroganoff over Brown Basmati Rice
Serves 6

Ingredients:

6 servings of Pressure Cooked Seitan Roast
1 red onion, sliced very thin
5 cloves of garlic, finely minced (allow to stand 10 minutes before cooking so that allicin will develop completely)
12 ounces of crimini mushrooms, sliced thin
1 cup of water, filtered
2 tablespoons of fresh lemon juice
1 tablespoon of Dijon mustard
12.3 ounces of low fat silken tofu
½ cup of reduced fat coconut milk
1 tablespoon of cornstarch
1 teaspoon of vegan Worcestershire sauce, or to taste
1 tablespoon of fresh dill, minced – for garnish (optional)

1 ½ cups of brown basmati rice
3 cups of water, filtered

Directions:

Spray a heavy bottomed skillet with canola or olive and heat. Cook the onion and garlic until caramelized.

Start the brown rice in the pressure cooker so that it will be ready when the sauce is done.

Clean and slice the mushrooms into approximately ¼ inch slices. Add the mushrooms to the onion pan once the onions have caramelized. Cook the mushrooms for a few minutes so they will brown a little.

Add the water, lemon juice and Dijon mustard to the pan and turn up the heat to so that the liquid simmers.

Meanwhile slice the seitan as thinly as possible using a serrated knife. You want the final seitan to be thin strips, like for Chinese food. Add the seitan to the simmering pan. Cook to heat the seitan completely.

Put the silken tofu, coconut milk, cornstarch in the food processor until the tofu is completely smooth.

When the seitan is completely heated through add the tofu mixture and lower the heat to low. You want the liquid to very gently simmer. Stir to evenly incorporate the tofu into the pan liquid. Add as much Worcestershire as you like. I used approximately a teaspoon of Worcestershire to our dinner.

Taste for salt and pepper and serve over brown basmati rice. Garnish with fresh dill if desired.

Nutritional Information:

Amount Per Serving
Calories - 403.16
Calories From Fat (9%) - 34.85

Total Fat - 3.85g
Saturated Fat - 1.47g
Cholesterol - 0mg
Sodium - 443.66mg
Potassium - 701.03mg
Total Carbohydrates - 53.62g
Fiber - 3g
Sugar - 2.17g
Protein - 38.46g

Comments:

We both thought the texture and mouth feel of the sauce was very close to the original. The flavor of the sauce was definitely “stroganoff like”. It would be difficult to replicate the flavor exactly without the consommé.

According to my husband it was delicious. Since my husband doesn’t normally rave I am going to say this meal is husband approved. I thought it was very good as well. My biggest compliant is that it wasn’t photogenic. I like my food to be pretty, and this has a pretty monotonous appearance. The taste made up for the lack of photogenic appearance.

Update:

This stroganoff reheats beautifully in the microwave. The dairy original doesn't reheat well in the microwave, so I was a little skeptical of how this recipe would reheat. I was very pleasantly surprised at how well it reheated. I used 60% power to reheat the leftovers and the sauce consistency remainded perfect and the seitan was tender.

Lemon, Cashew and Chia Seed Salad Dressing

Using chia seeds in dressing is the brainchild of my darling husband. I would love to credit for the idea, because it was so smart, but it wasn’t mine. We were in cooking class a few weeks ago and he casually mentions that chia seeds might be a good way to reduce fat in salad dressing. Now, my husband doesn’t cook, but periodically he comes up with a brilliant kitchen idea like this. Chia seeds may become my new go to ingredient in salad dressing. Not only do they help make a nice thick dressing, but also they reduce the overall calories while providing omega 3 fat to fight cancer.

Since I wanted something that was a little Caesar dressing like, I also used raw cashews in this dressing. They add good color and mouth feel to this dressing. I am so amazed that I could make a nice creamy dressing for a mere 17 calories a tablespoon that doesn’t contain any scary ingredients. If you are looking for a low calorie dressing this one is worth a try. It does contain fat, but it is healthy fat so I don’t think it is too bad for us in moderation.

Lemon, Cashew and Chia Seed Salad Dressing
Makes 1 ¾ cups – or 28 tablespoons

Ingredients:

zest and juice from 1 lemon
2 teaspoons of chia seeds
1 cup of filtered water
½ cup of raw cashews
1 garlic clove, peeled and smashed
¼ teaspoon of oregano
½ teaspoon of kosher salt
2 tablespoons of fresh dill, minced
freshly ground black pepper, to taste

Directions:

Place zest, lemon juice chia seeds and water in the blender and allow to stand for 20 minutes. Add the remaining ingredients and puree until smooth. Taste for seasoning and refrigerate until needed.

Nutritional Information (per tablespoon):

Amount Per Serving
Calories - 17.01
Calories From Fat (60%) - 10.18

Total Fat - 1.22g
Saturated Fat - 0.23g
Cholesterol - 0mg
Sodium - 35.31mg
Potassium - 34.88mg
Total Carbohydrates - 1.58g
Fiber - 0.39g
Sugar - 0.12g
Protein - 0.55g

Comments:

This is my first attempt at making a dressing with chia seeds but it is fantastic. The inclusion of chia seeds makes a great thick dressing. I love that the overall calorie count is so low and the fat is mostly omega 3. Expect to see many more salad dressings with chia seeds from now on.

Tofu Raita

Indian food is very popular at our house. I think one of my favorite things about Indian cooking is their use of spice and condiments, both things I adore. When you add the generous use of turmeric (a powerful antioxidant that fights cancer and Alzheimer’s) what is not to like.

Raita is a light refreshing condiment that is typically made with yogurt. We think it is just as good when made with silken tofu. I have been making this dip for about two decades. I have no idea if my seasonings are authentic since this has morphed over the years into the flavors that we like.

Tofu Raita
Makes approximately 28 tablespoons

Ingredients:

12.3 ounces of low fat silken tofu
2 tablespoons of canola oil
2 teaspoons of fresh lemon juice
2 teaspoons of apple cider vinegar
1 cucumber
½ teaspoon of salt
¼ cup of fresh dill, minced
1 clove of garlic, finely minced or grated
freshly ground black pepper, to taste

Directions:

Combine tofu, canola, lemon juice, and vinegar in a food processor. Puree until completely combined and smooth. Refrigerate until needed.

Grate the cucumber and move it to a wire sieve. Sprinkle the cucumber with salt to extract as much water as possible. Wait at least 30 minutes for water to drain. Place cucumber in cheesecloth and squeeze excess water from cucumber.

Stir cucumber, dill and garlic into the tofu mixture and refrigerate until needed. Taste for seasoning before serving; we always add pepper.

Nutritional Information:

Amount Per Serving
Calories - 15.42
Calories From Fat (64%) - 9.85

Total Fat - 1.11g
Saturated Fat - 0.09g
Cholesterol - 0mg
Sodium - 44.46mg
Potassium - 25.38mg
Total Carbohydrates - 0.6g
Fiber - 0.06g
Sugar - 0.25g
Protein - 0.87g

Comments:

This condiment is one of my favorites. It also makes a fantastic salad dressing. If you want to take it in another direction it is also good with a little Dijon mustard and capers stirred in. Sometimes I add a few freshly toasted cumin seeds that I grind in a spice mill. Sun dried tomatoes are also a nice addition to this sauce. This sauce has many uses.

Mustard, Dill and Caper Mayonnaise

(pictured: all four servings of the flavored mayonnaise)

This sauce is modeled after the one we made in cooking class this week. However, I changed it to reduced fat mayonnaise to cut the calories, added capers and used a mustard with a kick to up the flavor. Overall I am very happy with the flavor and the improved nutritional numbers.

Mustard, Dill and Caper Mayonnaise
Makes 4 servings

Ingredients:

3 tablespoons of reduced fat mayonnaise
1 teaspoon of capers, drained
1 teaspoon of fresh dill, minced
½ teaspoon of agave mustard or 1 tablespoon of Dijon mustard

Directions:

Combine everything and refrigerate until needed. Serve with the sweet potato fries and black bean burgers.

Nutritional Information:

Amount Per Serving
Calories - 40.2
Calories From Fat (89%)- 35.82

Total Fat - 4.05g
Saturated Fat - 0.3g
Cholesterol - 0mg
Sodium - 59.17mg
Potassium - 17.48mg
Total Carbohydrates - 0.85g
Fiber - 0.12g
Sugar - 0.27g
Protein - 0.32g

Comments:

If you use the agave mustard this dressing will have a nice little spicy kick. If you prefer to have flavor in your dressing without heat substitute Dijon mustard for the agave mustard. The mustard flavored mayonnaise is nice on both the sweet potato fries and the bean burger.

Potato Salad with Fresh Dill, Lemon and Dijon

Potatoes are the most popular vegetable consumed in America. Unfortunately they are normally served in the form of french fries. Potatoes can be a healthy food. They are a good source of vitamin C, a powerful antioxidant. Potatoes are also a good source of fiber, which most American’s need to incorporate in their diet. They also contain compounds that have blood pressure lowering potential and neutralize cancer causing agents.

I cook my potatoes in the skin to preserve the maximum amount of nutrients. I also retain the skin in most recipes so that those vitamins are consumed rather than thrown away.

I buy organic potatoes whenever possible because potatoes are one of those foods that is highly sprayed with pesticides and whose soil is also treated with fungicides. I have read (although I can’t remember where) that the chemicals that are used on potato fields are so toxic, that the farmers stay out of the fields for days after the chemicals are applied.

This potato salad does included mayonnaise, which is not a particularly healthy condiment. However, the amount of mayonnaise is much less than you would find on the normal potato salad. I only use enough mayonnaise to moisten the potatoes.


Potato Salad with Fresh Dill, Lemon and Dijon
Makes 6 servings

Ingredients:

2 pounds of red potatoes
1 tablespoon of kosher salt
1 lemon, zest and juice
4 stalks of celery, finely diced
4 tablespoons of red onion, finely diced that was soaked in white vinegar for at least 30 minutes (drain onion of vinegar before adding)
5 - 6 tablespoons of vegan mayonnaise
1 tablespoon of Dijon mustard
¼ cup of fresh dill, finely minced
½ teaspoon of kosher salt
½ teaspoon of black pepper, freshly ground

Directions:

Scrub potatoes, put do no peel. Place potatoes in a heavy bottomed pot and cover with cold water. Add kosher salt to the cooking water and turn the heat to high. After 15 minutes pierce a potato with a thin knife blade to see if they are tender. If tender, drain the potatoes and return the potatoes to the still hot pot so that the maximum amount of cooking liquid will evaporate from the potatoes. If not tender, continue to cook for another 5 minutes and check again for tenderness. The exact cooking time of the potatoes will depend on the size of the potatoes you are using.

Meanwhile, zest and juice a lemon. Place zest in the bowl the dressing will be mixed in.

When the potatoes have cooled in the pot for 15 minutes, cut into bite size pieces and move to a cool container. Add the lemon juice to the still warm potatoes so that it will absorb the juice which will happen in 5 or 10 minutes.

Thoroughly combine the mayonnaise, mustard, dill, lemon zest, salt and pepper. Toss the red onion and celery into the mayonnaise and stir to combine.

Add the dressing to the room temperature potatoes and stir to evenly coat the potatoes with the dressing. Taste to see if any additional salt and pepper are required.

Refrigerate until ready to serve. The flavor will improve as the salad sits in the refrigerator for a couple of hours.

Nutritional Information:

Amount Per Serving
Calories - 249.28
Calories From Fat (45%)- 113.21

Total Fat - 12.82g
Saturated Fat - 0.97g
Cholesterol - 0mg
Sodium - 299.37mg
Potassium - 994.73mg
Total Carbohydrates - 31.47g
Fiber - 3.6g
Sugar - 1.09g
Protein - 4.2g

Comments:

I like the flavor of this potato salad. It is a little acidic from the lemon juice, but not overly so. There is also a little tang from the dijon, although if you don't know it is in there you won't know exactly what you are tasting. The beautiful pink from the vinegar soaked red onions is lovely, as well as adding little acidic pops of flavor. This potato salad is not drenched in mayonnaise, but the salad is still moist without the unnecessary fat.