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Aquafaba: 13 Ways To Use The Vegan Egg Replacement That’s Taking The World By Storm

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As more people transition toward plant-based diets, demand for vegan alternatives to ‘essential’ ingredients like milk and eggs rises. This increased demand has unleashed the creativity of chefs around the globe, who, much like the great sonneteers of the Renaissance, use the limitations of their craft — in this case vegan ingredients — to let their genius shine.

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The latest marvel that has vegans around the world donning their aprons and shouting for glee is aquafaba — literally “water-bean” — a remarkable egg replacement made from the brine of legumes that was discovered by Joël Roessel and Goose Wohlt.

Because it has properties similar to those of egg whites, this miracle liquid can act as an emulsifier, leavening agent, and foaming agent in an endless variety of recipes. And while most of us have fortunately moved away from expensive and unhealthy chemical powders to replace our eggs, choosing instead flax or chia gel or even fruit purees, aquafaba trumps all of these options. It’s cheap, it’s versatile, and it doesn’t add unwanted textures or flavours.

Using liquid straight from the (organic, BPA-free) can is the easiest way to get aquafaba, but you can also prepare beans yourself and use the cooking liquid. According to The Vegan Society, even water from packaged tofu and peas is aquafaba!

The key to using aquafaba is getting the right consistency — if your bean water is too thin, you’ll need to reduce it until it achieves the same consistency as egg whites. And the general rule of thumb is to use 3 tablespoons of aquafaba per egg, but there may be exceptions.

One more tip, courtesy of The Vegan Society: “If using aquafaba to make fluffy things like Yorkshire puddings and light cakes, remember to whisk it first until it turns white and foamy, then fold it into the batter using a metal spoon to keep those bubbles from popping.:

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Who knew that all these years we were pouring liquid gold down the sink?

1. Vegan Meringue

merengue

It may sound like an oxymoron, but vegan meringue is a real thing and it’s surprisingly easy to make — all you need is some chickpea brine, sugar, and a hand mixer to achieve this light and creamy goodness.

2. Homemade Wagon Wheels

Homemade-Vegan-Wagon-Wheels

Healthy wagon wheels? Who knew! These low-sugar puppies are well worth the effort, and once you’ve mastered vegan marshmallow fluff, you’ll surely be finding all kinds of uses for it (or commence eating it straight from the bowl).

3. Chocolate Dipped Meringues

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If you’ve ever had a traditional meringue, you’ll know the joy of this light-as-air delicacy. And because this recipe uses maple syrup in place of icing sugar, you don’t have to subject your body to an injection of processed sugar to enjoy it.

4. Totally Easy Fluffernutter Sandwich Cookies

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Fluffernutter: you learn a new word every day! These dessert sandwiches utilize your now-mastered vegan marshmallow fluff skills to take salty and sweet peanut butter cookies to the next level. Did I mention they’re gluten free?

5. Raspberry Rose Macarons

Raspberry-Rose-Vegan-Macarons-Using-Aquafaba-5

Macarons are the king of French desserts in my books — light and airy, crispy and creamy, all at the same time — and I never imagined they could be made without eggs! These particular macarons are beautifully floral and oh-so-pretty. You’re probably going to want to make extra.

6. 3 Ingredent Aquafaba Chocolate Mousse

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It really doesn’t get better than chocolate mousse, but the traditional kind is made with heavy cream and leaves you feeling even heavier. This version is rich and light all at the same time, and way healthier. Even if you’re not vegan, you should make this mousse! With only 3 ingredients, there’s no excuse not to give it a go.

7. S’mores Brownies

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Need I say more? These brownies are gluten free and vegan, and boast nutrient-rich ingredients like buckwheat groats, medjool dates, and coconut oil. And because the recipe calls for coconut sugar instead of cane, your blood sugar won’t be hitting the roof two minutes after consuming them.

8. Raspberry and Elderflower French Macarons

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More macarons! If you’re never had elderflower liqueur, you’re in for a real treat for the senses.

9. Banoffee Ice Cream Bars

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These ice cream bars are the deconstructed version of the famous pie, and use aquafaba for the creamy meringue. Can anyone say perfect summer dessert?

10. Rooibos Tea and Homemade Ice-Cream Float

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This may not be the healthiest dessert on the list, but it definitely gets points for nostalgia. If anything can make you feel like a kid again, it’s an ice cream float, and this one is all grown up with rooibos tea instead of pop and aquafaba and fruit standing in for traditional ice cream.

11. Mini Vanilla Bean Pavlovas With Coconut Whip and Raspberries

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Another brilliant vegan meringue creation that looks as beautiful as it tastes. Between these pavlovas and the macarons, you’ve got yourself the makings of a pretty incredible vegan tea party. (Fancy hats not included.)

12. Homemade Marshmallow Fluff

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Return this dessert to its traditional roots with this recipe for vegan marshmallow fluff, which uses real marshmallow root instead of gelatin and, of course, aquafaba instead of eggs.

13. Chocolate and Strawberry Mousse Pie with Graham Cracker Crust

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Gluten free, not too sweet, and sure too impress —  this vegan dessert has it all! It pairs salty and sweet with chocolate and orange (courtesy of a little Grand Marnier) and the result is spectacular.

 

Source: 

  1. http://www.onegreenplanet.org/vegan-food/aquafaba-amazing-recipes-made-with-chickpea-brine/

 

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10 Quick & Nourishing Smoothie Recipes That Taste Great

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In Brief

  • The Facts:

    Smoothies are a great way to pack a lot of nutrients into a filling, delicious meal any time of the day. In our fast-paced world, they help provide a great way to stay healthy on the go.

  • Reflect On:

    If you find combining sugars and fats bloat you, keep them separate. Sugar that comes from eating whole fruit is not the same as added sugar!

Have you ever compromised on a nourishing and filling breakfast because you are running late for work? Well, it has happened to all of us, especially women with kids.

And the good news is, smoothies! That’s right! Smoothies are nutrient-rich, delicious and can be made within minutes. You can replace it with your coffee on-the-go as it is much more healthy, filling, and tasty.

Here are 10 such smoothies prepared using a variety of fruits, veggies, and other ingredients. Some of the ingredients are rich in antioxidants, some are protein packed, and a few others are the best anti-inflammatory foods. So indulge in a smoothie marathon and try out one of the below smoothies each day; either as a fully-loaded breakfast or as a filling snack.

Breakfast Smoothie

This is a protein-rich breakfast which is clean and detox-friendly. It consists of,

  • 180ml of coconut milk
  • 1tsp cacao 1tsp coconut oil
  • 120 ml coconut water
  • 25 grams of oats
  • half a banana (either fresh or frozen)
  • 1tsp almond butter
  • 3 ice cubes

Blend everything together and you are ready to kick start your day on a super healthy note. It contains protein, fibre and all the essential nutrients required for a wholesome breakfast.

Peanut Butter Banana Apple Smoothie

Another protein packed smoothie that is just delicious! This recipe is as easy as it comes.

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  • Add two tablespoons of peanut butter
  • a banana
  • some sliced apples and
  • a few ice cubes

There you go! Banana will give you instant energy, protein from peanut butter, and loads of vitamins and minerals from apple. Nothing can get better than that!

Watermelon Basil Smoothie

Another simple and quick smoothie with just three ingredients. It is healthy, quick and delicious. This smoothie includes watermelon, basil and coconut water. It is super-hydrating and healthy. Watermelon is a rich source of antioxidants, vitamin C, and many other nutrients. It aids conditions such as inflammation, obesity, diabetes and heart diseases. Basil is an amazing source of vitamin K, magnesium, copper, vitamin A, vitamin C, iron, calcium, and omega 3 fatty acids. What more do you need?

Cherry Vanilla Protein Smoothie

Cherries are the best summer fruit ever! Put one cup of cherries along with one cup coconut milk and one scoop of protein powder. It is naturally sweet, creamy and full of deliciousness. This will fulfil your daily dose of protein in a single gulp! Cherries are packed with antioxidants and cancer-preventing elements. Studies show that it also promotes sleep by increasing melatonin levels, relieve arthritis pain, reduce belly fat and is an excellent post-workout snack that can reduce muscle pain.

Strawberry Banana Smoothie

 This healthy and tasty smoothie has only three ingredients; Strawberry, banana and non-dairy milk or water. Just throw all the ingredients and then blend! It’s creamy, colourful, healthy and delicious! Strawberries are a rich source of vitamin C, folic acid, and dietary fibre good for skin health and can beat the top moisturizers in terms of the benefits offered. It will help to keep skin healthy and glowing and fights aging, acne, and wrinkles. The banana provides increased energy throughout the day. It can be consumed as a perfect healthy breakfast or as a snack.

Pineapple smoothie

With just two ingredients, it is possible to have a tropical beach experience at home. Don’t know how? This pineapple smoothie is just what everyone needs. Frozen or fresh pineapple and almond milk are the only ingredients in this. It is quick, easy and a perfect after workout drink. This combination can never go wrong. Pineapples improve bone strength, eyesight, delays muscle degeneration and aids in digestion. Having this smoothie first thing in the morning can help with smooth bowel movement.

Banana Blueberry Chocolate Smoothie

Who doesn’t love chocolates? This smoothie can fix the craving for chocolate and in a healthy way. Adding sugar and other sweeteners can ruin the whole purpose of having a healthy smoothie. Cocoa powder is a perfect substitute that can solve this issue. And blueberries offer a myriad of benefits such as regulate cholesterol and heart diseases. It has fibre, potassium, Vitamin C and other essential nutrients.

The ingredients are

  • 1 sliced banana
  • 1 cup blueberries
  • 1 tablespoon cocoa powder
  • Water or crushed ice can be added.

Mint Chocolate Smoothie

This is a nutrient-packed smoothie with simple and easily available ingredients. Simply put 1 avocado, 1 banana, 1 scoop of green powder, one tablespoon vegan yogurt, two handfuls of spinach, some almond milk, few mint leaves and 1tsp cocoa powder. The greens offer plenty of vitamins and minerals along with the benefits of avocado. Mint acts as a palate cleanser and improves digestion and bowel movements. It also reduces the symptoms of inflammation, depression, asthma, respiratory diseases, promotes oral care, cures nausea and headache and even prevents cancer.

Post-Workout Smoothie

Tired of the same old peanut butter? Try this smoothie recipe with non-dairy milk, almond butter, bananas, one tablespoon of flaxseeds, natural oats, and honey. It is packed with protein, dietary fiber, omega 3 fatty acids and plenty of other nutrients. Needless to say, extremely delicious. Makes up for an excellent post-workout snack that promotes muscle strength, repair of damaged cells and provides energy.

Beetroot Cinnamon Smoothie

The ingredients are,

  • 1 small raw beetroot
  • 1 handful of almonds
  • 1 handful of baby spinach
  • ripe banana
  • ripe avocado
  • 1 tablespoon coconut oil
  • 1 teaspoon cinnamon
  • 1 teaspoon raw honey
  • 1 teaspoon vanilla essence

This smoothie can be customized by adding more fruits or greens. It is perfect for breakfast or as a snack option. Beetroot is a good source of iron, nitrates, magnesium and other antioxidants. It also improves skin health and glows, lower blood pressure and prevent dementia. This smoothie is an ideal option for a pre-workout meal.

So what are you waiting for? Try out these incredibly easy and healthy smoothies and pamper yourself with a great breakfast that nourishes your soul. It’s time for some self-love!

References

https://www.medicalnewstoday.com/articles/266886.php
https://bellatory.com/skin/Top-5-Benefits-of-Strawberry-for-Skin
https://www.livescience.com/45487-pineapple-nutrition.html

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5 of the Best Homemade Vegan Cheeses That Will Make You Forget About The Real Thing

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Whether you are recently vegan, plant-based, lactose intolerant, cutting back on animal products, or one of those vegetarians that says, “I just don’t think I could ever give up cheese,” then, this is for you! This may surprise you, but there are alternative ways to make cheese. Nuts, for example, make a great homemade cheese because of their creamy texture and high fat content. If you’re thinking that there is no way nut cheese could replace real cheese, then I challenge you to try at least one of the recipes below and then see what you think.

Here are the top 5 homemade vegan cheeses. Click on the headings for the links to the recipes.

1. Baked Almond Feta

This is one of my absolute favourites. Not only is it extremely easy to make, but it tastes incredible, and in my opinion is even better than the real thing! This cheese can be devoured with crackers or crostini, or even crumbled on top of pasta or pizza. It is truly versatile.

Almond Feta 2 sharp wm

2. Cashew Ricotta

This recipe is awesome! You can actually use this mock ricotta pretty much anywhere you would use regular ricotta. If you’re thinking lasagna… so am I! Yum.

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3. Nacho Cheeze Dip

Holy Hannah! This recipe will satisfy every nacho craving bone in your body. You can eat it as a dip or skip the baking part and heat it up and drizzle it over some nacho chips. If you bring this to a party, I doubt anyone would even know it’s vegan. Fun experiment, anyone?

dip-625x400

4. Roasted Garlic & Fresh Herb Cream Cheeze

This is a great spreadable cheese that can be eaten with crackers or on sandwiches; it is also very simple to make.

Roasted-Garlic-Herb-Cream-Cheese_Boursin

5. Vegan Moxarella + Bonus Pizza Recipe

Just imagine the possibilities. This cheese obviously works great for pizza, but you can also use it for grilled cheese sandwiches, baked pasta, and pretty well anywhere else you would eat mozzarella (like on a fork).

How-to-Make-Fresh-Vegan-Moxarella-Cheese-1195x800

Conclusion

I hope this list gets you as excited as I felt when I first discovered that I could still have delicious tasting ‘cheese’ even after deciding to drastically cut back my animal product consumption. Please share your thoughts in the comment section below!

Much Love

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15 Delicious Vegan Lunch Ideas That You Can Bring To Work

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Whether you follow a vegan or vegetarian diet, enjoy some meatless meals, or simply prefer lighter fare at lunchtime, I’m certain this article has something for you. If you need some new inspiration for meat-free lunch ideas that can be easily packed up and taken to work — or on a picnic! — then you’ve come to the right place. Here are 15 delicious meat-free lunch ideas! Click on the headings to be directed to the recipes.

1. Chickpea Salad Sandwich

This sandwich is sure to satisfy hunger as chickpeas are loaded with fibre to keep you satiated throughout the day. If you were a fan of chicken or tuna salad before adopting a plant-based diet, this sandwich might just fill that void. Not only is it delicious, but super easy to whip together in the morning before work or at night before bed.

2. Veggie Sushi In A Jar

Been craving sushi lately? This idea is genius! Very easy to make, and easy to take with you wherever you’re going. You can customize it anyway you please and experiment with a variety of different ingredients depending on what might hit the spot. Also, you can easily substitute the sticky rice with brown rice or quinoa for some extra fibre and nutrients.

3. Mason Jar Salads

If you’re looking for a light lunch, than look no further! These mason jar salads might be exactly what you need to satisfy your need, for greens and other lovely salad accompaniments. These are very customizable, just imagine, greens, quinoa, avocado, chickpeas, cucumber, carrots, sliced almonds, bell peppers, tomato, mushrooms, sprouts, sunflower seeds, black beans, hummus, avocado – the combinations are literally endless! By placing your dressing at the bottom it keeps the greens from wilting and you just shake the whole thing up when you’re ready for lunch.

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4. Roasted Mediterranean Vegetable Quinoa Salad

This is one of those lunch ideas that could essentially also be leftovers from dinner the night before, it’s super simple to whip up for dinner, and then voila! There’s lunch for the next day, this couldn’t be any easier.

5. Roasted Cauliflower Tacos

YUM!! These are so delicious that even the meat-eaters will swoon when they see what you have for lunch. These are the best substitute for fish tacos that I’ve ever seen. Enjoy!

6. Sweet Potato & Kale Burritos

These burritos are not only easy to make, but they are easy to make in large batches, which means you can make a whole bunch, roll them all up and then freeze the rest. In the morning, you can literally just grab and go, it should be thawed by lunch and ready to be heated up in the nearest toaster oven. These are also perfect if you know you are going to be away from home for awhile and don’t want to eat out.

7. Stuffed Sweet Potato With Kale & White Beans

Sweet potatoes are one of the healthiest foods in the world. They can easily be roasted, whole in batches and stored in the refrigerator for a few days until you are ready to use them. These stuffed sweet potatoes provide a more satisfying meal as the beans add more protein. Again, these fillings are completely customizable to suit your tastes.

 8. Spinach, Mushroom & Caramelized Onion Quesadillas 

Very simple, and again, very delicious! Like the burritos, these can easily be made ahead of time and frozen until you’re ready for lunch or are looking for a quick and simple dinner. This recipe is delicious, however you can experiment with any combination you like. Pair this with a salad and there you have it, a perfect lunch!

9. Gluten Free Instant Noodles In A Cup

Depending on when you grew up, you might have fond memories of Mr. Noodles in a cup, where you just add hot water, wait a few minutes and BAM! Instant ramen noodle soup. Well, unfortunately those processed and packaged soups often contain a lot of preservatives and other chemicals such as MSG.  Luckily, there is a healthy substitute for nearly everything, and yes you can still have your noodles in a cup, and eat them too.

10. Chickpea, Tomato & Basil Salad

Do not underestimate the simplicity of this salad! It may seem very basic, but please don’t knock it till you try it. If you make this in the evening and let all of these beautiful flavours and colours meld together you are in for a very tasty treat.

11. Smashed White Bean, Avocado & Basil Sandwich

Who doesn’t LOVE avocado toast? I suppose those that don’t like avocados, well, if that’s you, you can go ahead and skip this one, but if it is you, oh man, you’re going to love this one. The beans and basil give the classic avocado just the oomph the classic avocado toast needs to constitute a meal that is sure to satisfy.

12. Glowing Lentil Soup

Who doesn’t love a hot soup?! Well maybe not everyone in the summer, but on those chilly days I swear there is nothing more comforting than a bowl of piping hot soup. Lentil soup is filling, delicious and oh-so- satisfying! This can easily be taken to work in a mason jar and heated up just in time for lunch.

13. Lentil Chili

I could literally just copy paste the exact definition of the above soup and use it here, but I won’t, chilli deserves it’s very own write up. Chilli is one of those great things that can be made from a bunch of random vegetables that need to be used and a ton of spices, especially chilli spice and maybe even some jalepeños if that’s your style. This recipe will leave your tummy feeling warm and full.

14. Veggie Lettuce Wraps

Surprisingly easy to make, these lettuce wraps are not only healthy but super fresh and delicious. This is another recipe that can be easily customized to suit your taste preferences, with this lunch, you’ll be the talk of your office or wherever it is that you may work.

15. TLT- Tempeh, Lettuce & Tomato Sandwich

This one is a personal favourite of mine, possibly because for a few years I fully believed that I had invented it, until my dreams were crushed while flipping through a vegan cookbook that was written before I adopted a more plant-based lifestyle. Nevertheless, if you were ever a fan of the traditional BLT,  you are sure to love this sandwich. If you slice the tempeh real thin, and cook it until crispy, it tastes very similar to the real thing – and no pigs had to die! Win-win.

There you have it! 15 amazing recipes that you can take with you to work for lunch! Even if you aren’t into going completely vegan, that’s totally fine. These recipes are good for both meat and veggie eaters alike. You may even just inspire some of your co-workers to try it out or try something different.

Enjoy!

Much Love

 

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