Asian, comfort food, Familiar Foods

Vegan Egg Foo Young – SOS Free

Amy Egg Foo Young

Grab your chopsticks! No need to miss Asian take-out Egg Foo Young.

Watch as our Green Star Member JoAnn shows you how to make delicious, vegan, SOS Free Egg Foo Young. 

Servings: 6 omelets

Ingredients

 

For Serving:

To Make the Gravy:

  1. Place the broth, tamari and sriracha into a small saucepan and set it over high heat. Bring the mixture to a boil.
  2. Lower the heat so the mixture is just at a simmer.
  3. Stir the cornstarch and cold water together in a small cup or bowl, until the cornstarch is fully dissolved.
  4. Stir the cornstarch mixture into the simmering broth mixture. Allow it to simmer for about 2 minutes more, until it thickens up a bit.
  5. Remove the pot from the heat. Give it a taste test and adjust any seasonings to your liking.

To Make the Omelets:

  1. Place the chickpea flour, water, tofu, nutritional yeast, salt substitute, vinegar, turmeric, flax seeds, and baking powder into a blender and blend until smooth.
  2. Use a very good non stick pan or non stick griddle and place it over medium heat.
  3. Add the mushrooms in an even layer and cook for about 5 minutes, flip and cook 5 minutes more, until browned and tender. Transfer the mushrooms to a plate.
  4. Add the Broccoli, red pepper, garlic, ginger, and white parts of scallions to the skillet. Sauté them for about 1 minute, until very fragrant.
  5. Raise the heat to high and add the water chestnut and/or mung bean sprouts to the skillet. Stir-fry it for about 2 minutes, until tender-crisp.
  6. Transfer the vegetables to the plate with the mushrooms, then lower the heat beneath the skillet to medium.
  7. Pour the chickpea flour mixture into a bowl, and stir in the mushrooms and vegetable mixture.
  8. Ladle a heaping 1/2 cup of the batter and veggie mixture into the non-stick skillet. Spread the mixture to about 1/2″ thick. You can ladle a few more omelets into the skillet, but make sure not to crowd them.
  9. Allow the batter to cook undisturbed until the tops are beginning to dry out and the edges begin to brown. This can take up to 10 minutes but should be closer to 5-6 minutes. Test it with a spatula and flip the omelet if it feels ready.
  10. Cook the omelet for about 5-8 minutes on the other side.
  11. Repeat until all of the batter is used. You should get about 6 – 8 omelets.
  12. Serve the omelets over rice and top with gravy, green parts of scallions, chopped cilantro, and sesame seeds. Serve.
    • Notes: Omelets may be frozen; sauce will keep, up to 5 days, covered in the refrigerator

JoAnn uses the Bella Electric Griddle

Nutribullet

I have helped many people to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

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Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell

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casserole, comfort food, potato

Scalloped Potato Duo

Scalloped Potato Duo

Familiar, comfort foods can taste sooo good and be prepared without sugar, oil or salt.

Thanks to our Green Star member JoAnn who shared this recipe and delicious dish at one of our pot luck dinners.

Ingredients

 

  • Potato Base:

 

    • 1 14.5 oz cannellini beans or other white beans , drained (save aquafaba) and rinsed
    • 3/4 cup sliced white portion of green onions, chopped shallots or onion
    • 2 tbsp nutritional yeast (without Folic Acid)
    • 1 tbsp unsalted dijon mustard or mustard of choice (not yellow)
    • 1 tsp generous Salt Substitute
    • 1 tbsp dried rosemary or 2 tbsp chopped fresh rosemary
    • 1/3 tsp freshly grated nutmeg
    • 2 clove garlic
    • 1/2 cup cashews (soaked if not using high powered blender)
    • 3 cups plain low-fat non-dairy milk (more if needed)
    • 2 tbsp freshly squeezed lemon juice
    • 2 tbsp tahini
    • freshly ground black pepper to taste optional
    • 2- 2 1/2 lbs yukon or red potatoes thinly sliced, peeling optional (see note)
    • 2- 2 1/2 lbs sweet potatoes peeled (see note)
    • 1 large sweet onion, quartered and sliced thin
    • 1 sweet pepper chopped

 

  • Topping:

 

  • 1/2 cup good quality almond meal
  • 1 tbsp nutritional yeast for topping
  • 1 tbsp Mixed Italian herbs
  • few pinches salt substitute for almond meal topping

Steps

  1. To make the potato base: In a blender, first combine the beans, onions, nutritional yeast, mustard, table tasty, rosemary, nutmeg, garlic, cashews, milk, lemon juice, tahini, and pepper, if using. Puree until very smooth and silky, add more milk if needed. Preheat oven to 400°F. Place a tray lined with parchment paper on a lower rack to catch any possible drippings. Line with parchment paper or silicone baking mat a 9″ x 13″ (or comparable size) casserole dish. Add a thin layer of the bean mixture to the dish and tilt back and forth so it covers the base. Then, place a layer of white potatoes (about 1/2 the total amount), 1/2 of onions and 1/2 of sweet peppers followed by a layer of about 1/3 of the sauce mixture. The layers do not need to be completely even or measured out; it just helps to layer the potatoes with the sauce a few times to get the sauce between some of the potatoes. Repeat process, next with a layer of all the sweet potatoes, the rest of the onions and sweet peppers then finishing with the remaining white potatoes covered with the remaining sauce.
  1. To make the topping: Combine the almond meal, nutritional yeast, and salt in a small bowl (see note for other ideas). Sprinkle over top of the potato and sauce mixture, and cover the dish with aluminum foil. Bake for 50–60 minutes (or longer, if potato slices are thicker), until potatoes are so throughout when pierced with a knife. Remove foil and let bake another for 5–6 minutes or until lightly browned (you can also set the oven to broil for just a minute just to get that golden color on top). Remove from heat and let sit for 5–10 minutes before serving.

Notes

  • Potatoes Note: 
  • I use about half-and-half white and sweet potatoes, but you can vary up the proportions to your own tastes. 
  • For a ‘saucier’ casserole, use the lesser amount of potatoes (3 1/2lbs). 
  • To make au gratin: layer with vegan shredded cheese 
  • Toppings Note: Almond meal is a very tasty, and gluten-free substitution. 
  • Feel free to add a tbsp of nutritional yeast to topping 

I have helped many people to navigate this lifestyle, please contact me for a coaching session. I have learned many strategies, tips and hacks while coaching people since 2012. I would love to help you be successful as well.

Please subscribe so I know you would like me to share more helpful hints.

Check out my BeGreenWithAmy YouTube Channel for lots of whole food, plant based hacks, recipes and more.

If you would like to help support my blog, consider shopping on my Amazon Store for Whole Food, Plant Based kitchen gadgets, books, food, home delivered food and more!

If you would like to donate to help me with the costs of maintaining this website, donate here

Be Strong, Be Well and Be Green!

Amy holds a Plant-Based Nutrition Certificate from T. Colin Campbell Center for Nutrition Studies and eCornell