Sandwich Fixin's.
One day a week, I set aside an extra hour or two to chop up, cook, mash, purée -- you name it -- everything but the kitchen sink. Eating bread (in the spirit of the open-faced sandwich) is a favorite go-to in a German household. But as all American school children can tell you, eating the same sandwich every day gets old pretty quickly. So on this day, Spread-Making Day, I try to get really creative. This week, I made four different, yet complimentary, spreads -- and now I'm passing them on to you. This week's spreads are a little less exotic -- indeed, I included two classics (at the end) that should be a staple in pretty much every (vegan) kitchen.
Of course, you can buy plenty of great spreads that just happen to be vegan (peanut butter is certainly one of them). But a quick look at the ingredients will reveal that many of those things contain lots of oil and chemical preservatives, turning a good thing into... something, I'm not entirely sure. Eating vegan is, for me, about eating fresh, preferably locally-grown, in-season, "real" ingredients -- it takes a little more time than picking up a can of something ready-made at the grocery store -- but it is most definitely worth it. Your body will thank you. When you make everything yourself, from scratch, you control how much sodium, how much fat, and how much sugar you will be ingesting. And I think that's a very good thing indeed.
Red Beet & Turnip.
Admittedly, there is one ingredient that makes an appearance every week in my kitchen: red beets. You can buy red beets preserved in a glass, and they'll work just fine. But if, while strolling through the produce department, or the farmer's market, you see real, raw beets*, in the flesh... try them. Take them home, peel them (as you would a carrot), and don't worry -- your hands won't be pinkish-purple forever.
Beets are, perhaps, not everybody's favorite. It took me a while to learn to like them, which can be said for many elements of vegan cuisine -- not because these vegetables aren't delicious, but because the average person simply isn't used to them. Vegetables can be subtle or bold, earthy, sweet, bitter... And just like when you were a kid, you might have to keep trying them, over and over. But be patient -- your taste buds will readjust. Beets are an excellent source of vitamin C, and their betaine content protects against cardiovascular disease/stroke.
*If your beets still have their leafy stalks attached, EVEN BETTER. The leaves are also edible (and delicious).
I began with two medium-sized beets, peeled and cubed. Cooked beets are sweet and earthy -- I thought that adding a black turnip would add a the perfect "bite" -- and even more vitamin C! (I currently have a cold, so it's too late for me... But maybe not for you.) Both black turnips and beets are in-season during the winter months, so this is the prime time to enjoy both at their peak. I peeled and cubed the turnip as the beets, put all of them in a small pot, and added a little bit of water -- enough to cover about one-third of the pot's contents. Cover, and keep at a low boil until everything is tender (you can pierce it easily with a fork). Stir occasionally, moving the vegetables from the bottom to the top.
I like to allow my cooked vegetables to cool down a little bit before putting them in a food processor, but if yours can take the heat, there's no need to wait. Retain the little bit of liquid in the pot, transferring it along with the vegetables into the food processor.
At this point, if you purée only the vegetables, you'll likely create a thick soup. Which, if you ask me, is a meal in and of itself. But to turn it into a sandwich spread, I add about 1/3-1/2 cup of almonds. They'll absorb some of the liquid and give the entire mixture a bit more substance. And there are lots of good-for-you things hiding in these nuts -- Vitamin E (an antioxidant which prevents cancer), lots of protein, good fats (yes, there is such a thing)...
Blend everything together until smooth. If the mixture is still too thin to hold up on a slice of bread, add more almonds.
Sesame Pea.
This is by far the easiest -- you can do this while the beets & turnips are cooking.
To make this one, I opened & drained one can of peas. I use peas as a base for quite a few spreads because they are relatively neutral... But above all, because they are surprisingly nutrient-dense for their size. There's more protein in a 100-calorie serving of peas than in a handful of almonds or a dab of peanut butter -- Vitamins A and C, B vitamins, and TONS of Vitamin K -- good for your bones. And they're always accessible -- canned or frozen, you can quickly add peas to pretty much anything.
I wanted a lot of sesame flavor -- so I used about 2 Tbsp. of sesame seeds -- but anywhere between 1 and 2 will do the trick. Toast them in a skillet -- covered (otherwise they will end up everywhere but in your skillet) -- for two minutes (until they first start to spring around). You don't need to add any oil -- the seeds contain enough on their own.
Put the peas and sesame seeds in your food processor, give it a buzz, and... voila! You're already finished.
Guacamole.
Almost as easy as sesame pea -- you've probably eaten it before, maybe even made it before. Here's how I make mine.
I started with four mini avocados (that would be two regular-sized avocados). An avocado is ripe & ready to eat when (usually) the peel is a little bit darker, and when the fruit gives way a little when pressed. Cut them open (lengthwise) and scoop out the seed. Using a spoon, the flesh should easily come away from the peel.
I then very finely chop one clove of garlic. I add it, along with a few healthy grinds of fresh black pepper, and about 2 tsp. of dill, to the avocados in a mixing bowl. I don't use a food processor to make guacamole (I use a potato masher, or simply the back of a fork) -- but to make the whole affair take less time and energy, you can certainly throw everything in the food processor. Using a food processor will likely give you a pretty smooth product, and as I like mine to be a little thicker/chunkier, I find I can better control the outcome when I do everything by hand. At any rate, you want to mix & mash everything together.
To finish it off, I add the juice of half a lemon and a little bit of lime zest* (really just a few rubs). I chopped about 2 tablespoons of fresh parsley, and added salt (to taste).
*An alternative is to use the juice of a lime and to swap parsley for cilantro.
I use guacamole on bread/sandwiches, with pretzels/pita chips, even as a "sauce" for pasta (with olives, onions, and mushrooms).
Humus.
This one can take more or less time, depending upon how you begin. I began the humus-making process on Saturday when tin & I discovered a 500 gram package of dried chickpeas still kicking around in the pantry. To prep dried chickpeas, put them in a pot and cover with cold water -- they're going to swell to about twice their size, so keep that in mind during the pot-selection process. Soak them for at least 12 hours (up to 24). Rinse them, then go through them slowly by hand -- remove any that look sketchy (dark spots, etc.). You can return them to the same pot, cover with water again, and simmer until tender (about an hour, maybe longer). Don't add salt -- they'll stay hard.
To make humus, you certainly don't need a full 500 grams of chickpeas. I used about 200g. I put them in my food processor along with two cloves of garlic, and the juice & zest of half a lemon. I added 2 Tbsp. of tahini, and a drizzle of good olive oil. Blend it together -- it should create a sort of crumble. Slowly add water until it forms a paste.
To finish it off, I added about two tablespoons of chopped fresh parsley, black pepper, and salt.
I enjoy my humus, as my guacamole, with pretzels/pita chips, as a dip for cucumbers/carrots/peppers, and it's the perfect base for sandwiches with leafy greens, tomatoes and red onions. Humus is especially great on toasted, warm sandwiches.
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