If you follow us at Two Fat Sisters, you probably already know that I've been working on cleaning up our diet a bit in an effort to shave off some pounds I've gained. Today, I should be writing, but it's been awhile since I've been in the kitchen, so I decided to make some barbecue sauce for this week, as well as to make some vegan Italian sausage. I've also got a loaf of chicken style seitan in the oven right now, as that freezes great and I can spend two + hours making it today so when I'm busy I can just thaw and go. If you decide to make this recipe, note that it never takes a full cup of water in the dough for me. I add water until I have a moist, kneadable dough.
My BBQ sauce is loosely based on the recipe in Barnard's 21 Day Kick Start to Weight Loss.
Makes about 3.5 cups
1/2 yellow onion, diced
2 cloves minced garlic
14 ounce can of fire roasted tomatoes
6 ounce can of tomato paste
Juice of one lemon
2 Tablespoons Molasses
2 Tablespoons of maple syrup
1/4 cup mustard (prepared--I used stone ground)
1 teaspoon bittersweet smoked paprika
1/4 teaspoon or so of hot smoked paprika
pinch of crushed red pepper
2 Tablespoons tamari
1-2 Tablespoons of cider vinegar
In a saucepan, sauté the onion until soft. Add the garlic and cook for another minute or so. Add all other ingredients and use an immersion blender to puree. Cook for five minutes or so and taste for saltiness and heat. You can also add more vinegar if desired. I recycled my empty molasses jar for the fridge, and two other one cup jars are going in the freezer.
I have a couple of ears of corn in the fridge that we need to eat, so I cooked a bag of navy beans in the pressure cooker. I set aside 1/2 a cup of the cooked beans for the sausage, and took two cups of the beans and stirred in barbecue sauce. Those will be baked off later this week for our BBQ dinner of corn, beans, and some sort of protein (I haven't decided between soy curls, tofu, tempeh, seitan, or a chickpea cutlet yet). The rest of the beans were split between two ziplock bags and put in the freezer for future use.
I had cooked some chickpeas earlier this week and bagged those up for the freezer, too, leaving out a can's worth for either hummus or cutlets (see above).
Makes 4 sausages (recipe based on Isa's Italian Feast Sausages)
In a bowl, combine 1 1/4 cups of vital wheat gluten + 1/4 cup nutritional yeast
In a blender or large mixing cup (if you have an immersion blender), put:
1 cup filtered water
2 Tablespoons of soy sauce or tamari
1 teaspoon fennel
1 teaspoon of paprika
1 teaspoon of smoked sweet paprika
1 Tablespoon of dried Italian seasoning
1 teaspoon of crushed red pepper
1 Tablespoon of "no-chicken" broth powder
1 teaspoon of garlic powder
1/2 cup drained cooked navy beans
Blend until smooth (see above). Stir into the dry mixture with clean hands and work the dough until you can easily divide it into four even pieces (I weighed mine). Cut four sheets of foil, place the sausage on the edge of the foil and roll it up, twisting the ends like a tootsie-roll. Steam for 40-45 minutes.
These freeze well and can be sliced and browned as "coins" or ground and used like you would ground sausage. The texture is softer than actual meat sausage, but the flavor is quite good. I often serve these with polenta and sautéed greens.
Angel lives in Camden, Arkansas where she writes stuff and sometimes sends it out to other people to read. She used to grade papers, but not anymore. Check out her main site to see what she's up to lately.