How to veganise baking recipes + recipe…

How to veganise baking recipes + recipe

Today I’ll start a little vegan special that has already been running for almost a month on my German speaking blog. Today’s post is about baking in particular which I find the easiest to veganise. The tips are taking the needs when suffering from histamine intolerance into account. Yet, the recipe I’ll be giving you further down might not be suitable for everyone, because the cake contains lemons. And lemons are such an on and off thing with HIT. They are considered to be triggers respectively liberators of histamine, they contain acid, yet, also a lot vitamin c. Most people suffering from HIT can – if even – only tolerate small amounts of lemons. So if you’ll go for this recipe is an individual choice.

I recently got a cookbook on lemons as a gift. So, that’s where my fancy for lemons right now is coming from. Through the book I got to know that cucumbers can actually neutralise a little too much of lemons. To counter-balance too much lemons with sugar is according to the author a bad idea.

In the book I also found a recipe for lemon tray bake – and that made me reminisce my childhood. My grandma used to bake lemon tray bake for basically any birthday party or on other family occasions. That cake was mandatory one could say. I loved it, yet, somehow I never made one myself. Time to change that. With my little vegan special in mind, I thought it might be a great thing to veganise grandma’s lemon tray bake. And there it is.

*** NOT low in histamine ***

Remember, not everyone can tolerate lemons as mentioned above.

Lemon tray bake (vegan)

zitronenblech

preparation time:

ca. 20 minutes + ca. 20-25 minutes in the oven

difficulty:

simple

ingredients for 1 baking tin:

dough:

  • 400g spelt flour
  • 100g browntop millet flour
  • 1 sachet baking powder
  • 10g homemade vanilla sugar
  • 150g coconut sugar OR raw can sugar
  • (pinch of cardamom)
  • grated lemon zest of an untreated lemon (be sure to use organic ones)
  • 200ml oat milk OR any other plant-based milk you like/can tolerate
  • 250g coconut oil
  • 4 level tbsp. chia seeds & 12 tbsp. water
  • squirt of lemon juice
  • pinch of salt

icing:

  • ca. 150 to 200g powdered raw cane sugar
  • 3-4 tbsp. lemon juice
  • 1 tbsp. hot water

preparation:

  1. Prepare the egg replacement from chia seeds and water and leave it to thicken for about 10 minutes.
  2. Whisk the oil and stir in sugar.
  3. Add grated lemon zest, vanilla sugar, salt, (cardamom), lemon juice and finally the egg replacement and whisk until creamy.
  4. Mix the flour with baking powder and add this plus “milk” alternatingly to the mix. Stir until the dough is creamy.
  5. Preheat the oven to 200°C. Preapre a baking tin with baking paper and spread the dough evenly onto the tin.
  6. Bake in the middle of the oven for about 20 to 25 minutes until golden. Remove from the oven.
  7. For the icing, sift the powdered cane sugar and stir in lemon juice and hot water until the mass is creamy. It should be spreadable, yet, not totally liquid.
  8. Spread the icing on the still warm cake and leave it to dry. Cut into squares or other shapes (e.g. with a pizza wheel) to serve.

tip:

The cake tastes even better after one day of resting.

tips – vegan baking:

The original recipe contains more sugar (200g instead of 150g). I like to reduce here usually.

Apart from that 4 eggs are used in the original recipe. To replace one egg a level tablespoon of chia seeds & 3 tablespoons of water do the job. You mix those two and leave it to thicken. The result will be a gelly, somewhat pudding-thing, that will replace eggs in baking, because chia-mix is a great thickener, just like eggs. Some may already be familiar with this from my gluten free baking recipes.

To replace butter (also in the original recipe) in baking I usually go for 1:1 coconut oil.

The same goes for milk. Vegan, low histamine alternatives for milk are for example coconut-, oat-, rice- or almond milk. Plant-based milk alternatives can easily be made at home. For coconut milk and rice milk there are already recipes on my blog.

When buying plant-based milk be sure to get those without sweetener or sugar added, and without thickeners like guar gum.

Because chia mix is not quite as fluffy as eggs I replaced 100g of the originally 500g of flour with browntop millet flour. Browntop millet flour is lighter than spelt flour making the dough fluffier.

With these tips it is possible to veganise many baking recipes which do without whipped cream or whipped egg whites. I’ll have to post something for those as well. For now have fun veganising tray bakes, cookies, marble cake and more.

Enjoy!

(c) The Histamine Pirate

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Pirate ship (gluten free)…

I wonder why I never made this before? The pirate needs a ship. There you go.

I categorized this recipe as not low histamine, because there is cocoa in it. There is a debate about whether or not, chocolate respectively cocoa are a problem when it comes to histamine. Chocolate itself is actually not high histamine, but it contains other biogenic amines. I have a separate post about chocolate here. Some people even report that chocolate actually helps them (as a mast cell stabiliser). Try it in small amounts first and see if and/or what amount of chocolate is right for you.

*** NOT low in histamine ***

Pirate ship

piratenschiff2

preparation time:

ca. 40 minutes + ca. 55-60 minutes in the oven

difficulty:

normal

ingredients for 1 cake:

  • 250g butter OR coconut oil
  • 120g raw cane sugar OR coconut sugar
  • 40g homemade vanilla sugar
  • 1 egg (in the original recipe it’s 5, but I supplemented)
  • 3 tbsp. chia seed (flour) + 9 tbsp. water – as egg replacement
  • 55g corn starch
  • 30g coconut flour
  • 20g desiccated coconut
  • 90g browntop millet flour
  • 80g rice flour
  • 30g hazelnut- OR almond flour
  • 65g quinoa flour
  • 1 sachet gluten free baking powder
  • 12 tbsp. milk OR plant based milk
  • 8 tbsp. cocoa powder (without soy lecithin)
  • pinch of cardamom
  • ca. 200g white chocolate

piratenschiff1

preparation:

  1. Prepare the egg replacement from chia seeds and water and set aside.
  2. Mix butter/oil with sugar, vanilla sugar, cardamom, egg and egg replacement.
  3. Add flours and corn starch and mix. Stir in baking powder.
  4. Spread oil/butter in a loaf pan (and scatter desiccated coconut on that – you’ll be able to remove the cake from the pan easier that way). Pour in the dough.
  5. Bake for about 55 to 60 minutes in the preheated oven at 180°C. Leave to cool down and remove from pan. Cut two pieces each from the back and the front of the cake in that way that you’ll have ship’s bow and stern.
  6. Part of those cut-off pieces can serve as “navigating bridge”. Place on top of the cake for that. Build a pirate flag (I used a chop stick as mast) and stick into the ship. Cover the ship with white chocolate.

I changed the original recipe a bit. Not only did I replace some of the eggs (seems to be better tolerated that way), but I also used my own flour mix – and not a bought, pre-prepared one. It’s actually possible to veganise this cake. Replace the remaining egg with a level tbsp. of chia seeds and 3 tbsp. of water in addition to the rest of the chia mix. This cake is sweet and moist. To make it stay that way it’s really a good idea to cover it with chocolate (the moisture will stay inside then).

luna-piratenschiff

(similarly found in the book “Glutenfrei kochen für die ganze Familie” by Anja Donnermeyer)

Enjoy!

(c) The Histamine Pirate

Hidden gluten + recipe…

Hidden Gluten

Actually gluten free eating is not that hard, when it comes to the shopping list, because gluten is only a thing of grains. So, just omit “regular”, meaning, bread containing gluten, and pasta, and cookies, and so on.

I will provide a list of gluten free flours (with notes to histamine) in a separate post to come.

All the mentioned grain products can be made rather easily yourself – gluten free. Or you’ll buy ready pasta, etc. that is marked gluten free. Yet, the latter for “double-sufferers” with also histamine intolerance, not only gluten intolerance, is not an option usually.

Soon one will discover that it is not just that easy with gluten, because just omitting regular grain products will not do. Why is that?

Many processed foods, that actually don’t look like containing grains, contain gluten. Some veggies from the freezer have gluten added, sauces, ketchup and also cream cheese varieties (especially with herbs added), seasoning/broth powder/packet soup, baking powder, ice cream and even fries and crisps contain gluten at a time. Gluten is added as a thickener or to get a nice crust – so fries have regular (wheat) flour added. But also sausages and even cosmetics like lipstick or lip balm and toothpaste can contain gluten [be aware of terms like Triticum (wheat, e.g. Triticum aestivum, Triticum vulgare), Hordeum (barley) or Avena (oat)]. The vegan meat substitute seitan is made from gluten.

So, this is where it becomes confusing already.

Since 2005 producers have to mark gluten in products (that is where I’m living in Europe). Yet, this declaration policy does not apply to everything, especially the conversion into sugar from wheat starch and alike sugars don’t have to be declared/marked. Sometimes producers will disclose the root raw food containing gluten, others will not.

To be sure watch out for this symbol marking gluten free products.

Glutenfrei_Symbol

gluten free synbol

Yet, not every producer will acquire the license for this seal/symbol.

So, for the time being it is like with histamine intolerance, you’ll have to read the mouseprint and it gets easier the lesser processed foods you’ll buy. Do more stuff yourself.

Speaking of making stuff yourself, here is an easy recipe to make guacamole yourself (vegan,  gluten free, lactose free), since it contains lemon juice and avocado I’ll mark it as not low in histamine.

*** NOT low in histamine ***

Guacamole

preparation time:

ca. 10 minutes

difficulty:

simple

ingredients for 1 bowl:

  • 1 ripe avocado
  • 1 finely chopped clove of garlic
  • 1 tsp. lemon juice
  • spices, e.g. curcuma, cumin
  • salt & pepper

IMG_5860

preparation:

Peel avocado and cut off the flesh, put in a bowl. Mash the avocado flesh with a fork or alike, add garic, spices and lemon juice and mix. Add salt & pepper to taste.

tip:

It’s sometimes a bit of luck to find the right/ripe avocado. Tip: ripe avocados are darker, almost a little brownish and soft already. If you pick off the little tip on the top, it should be green under it still, not brown yet. So it’s not too ripe either.

See here.

If you fetched an avocado that is not ripe yet, meaning, still being still to hard, then you can also cut it into slices and eat on a bread. As of yet it happened to me once that I fetched one like that.

The lemon juice is by the way not only for taste, it also keeps the guacamole from becoming brown. The same works with apple slices as well. A little lemon juice will keep them from browning too fast.

Enjoy!

(c) The Histamine Pirate

Falafel…

*** NOT low in histamine ***

Well, actually this recipe is not really high histamine. Yet, I put it into this category, because many have problems with legumes (chickpeas and red lentils in this case). If legumes do not trouble you you can give this recipe a try.

Alright, just the tomatoes seen in the picture below can be omitted 😉

Falafel (from the oven) with almond sauce on black rice

preparation time:

ca. 30 minutes

difficulty:

simple

ingredients for about 10 pieces/ 1-2 people:

handful of dry chickpeas
2 tbsp. of dry red lentils
1 tbsp. almond sauce
some black rice (can be found in a well sorted supermarket or whole food shops) and enough water for cooking
3 tbsp. oil
salt & pepper
curcuma, cumin, (curry)
2 heaped tbsp. flour (I used spelt flour)
1 heaped tbsp. coconut flour (you can also just use coconut flour for the gluten free version)
1 heaped tsp. sesame seeds
1 tbsp. tahini

IMG_4764

preparation:

Soak the chickpeas and lentil for at least 12 hours – better 24 hours. Switch the water in between at least once.

Put the legumes in a strainer and “shower” them. Add tahini and blend it.

Add all other ingredients and mix with your hands. Form something like balls from the dough – the dough sticks a bit.

Bake in the oven at 220°C for about 25 minutes. Serve with salad, almond sauce and freshly cooked black rice.

Enjoy!

(c) The Histamine Pirate

Movie star…

Today I’ve a recipe from a movie for you. It’s simple, but awesome like most great things actually are. Especially in the cold season I like to come home to a hot chocolate.

In “Chocolat” everything is – you guessed right – about chocolate.

Chocolat_sheet

I know that some people have problems with chocolate. Yet, chocolate actually does not contain much histamine, but other biogenic amines like theobromine for exmaple (which can be lethal for cats in small amounts by the way) and therefore it is branded as a trigger or histamine liberator. Emulsifying agents like SOY lecithin are another problem 😉 Together with today’s recipe I will also let you know what my favourite chocolate brand is that manages without soy lecithin. I use this one when I don’t feel like making my own chocolate or when I just don’t have the time to do so. This post is not sponsored and I actually don’t intend to advertise here for products, yet, people are often curious what “histamine friendly” alternatives there might be. It took me some time to find a chocolate brand (without soy lecithin) that works.

Generally with chocolate and histamine the rule of the thumb applies that the lighter the better. Homemade, without soy, is always an option if you don’t want to miss out on chocolate.

This recipe comes in two versions, the original movie recipe and a histamine friendly alternative.

 

Hot dark chocolate with chili pepper and hot white chocolate (as histamine friendly alternative)


chocolat

That’s what the original looks like

chocolat1

And this is how it’s enjoyed

 

preparation time:

ca. 5-10 minutes

difficulty:

simple

ingredients for 2 cups (1 light, 1 dark):

2 1/2 pieces of white vanilla chocolate (Vivani) and 5 pieces of milk chocolate (Vivani, the bar is divided differently than the white one)

a little (about a tbsp.) whipped cream (self-made) – optional

ca. 300-400 ml milk

a pinch of chili pepper for the dark one

(a pinch of cinnamon) – optional

 

preparation:

Warm up milk on low fire in a pot, don’t bring it to boil though. Throw in the chocolate and slowly let it melt. Stir throughout the whole melting process, a little wire whip works great for that.

Meanwhile prepare the whipped cream with a little bit of homemade vanilla sugar.

When all the chocolate is melted, remove the pot from the stove and pour in the cups.

Add a pinch of chili pepper and stir carefully. Set a heaped tablespoon of whipped cream on top of every cup or push the whipped cream through an icing bag – that’s even prettier.

If you feel like watching a scene from the movie now where this chocolate appears, there you go. Armance drinks Vianne’s chocolate here for the first time and she is delighted in her own way about it 🙂

 

If you like to enjoy a histamine friendly hot white chocolate then go for white chocolate instead and omit the chili pepper. Use vanilla instead. Here we also went for both versions.

Enjoy!

 

(c) The Histamine Pirate

Hmmm…ummus…

*** NOT low in histamine ***

Again, this recipe is actually not low in histamine, because red wine vinegar and chickpeas are being used. If you can tolerate legumes though, you try this recipe. Just omit the red wine vinegar! Anyway, this recipe is great to serve to anyone not suffering from histamine intolerance. Yummy.

Hummus (classic)

preparation time:

ca. 10 minutes

difficulty:

simple

ingredients for 1 bowl:

1 jar of chickpeas (wet)
2 tbsp. hard and 3 tbsp. liquid stuff from a jar tahini (sesame paste)
1 heaped tsp. cumin
1/2 tsp. red wine vinegar
3-4 tbsp. hot water
pinch curcuma
salt and pepper
a little olive oil if you like

 

preparation:

Stir in the hot water to the tahini until you get a creamy consistency. Clean the chickpeas and add them to the tahini cream. Add red wine vinegar, spices and olive oil and blend it all. Serve with fresh bread, olive oil, sesame seeds, olives and fresh veggies.

Enjoy!

(c) The Histamine Pirate

Don’t need to buy this…

*** NOT low in histamine ***

This recipe again is not low in histamine, because there is cocoa in it, yet it is delicious.

A great alternative to bought Nutella.

 

Hazelnut cream

 

preparation time:

ca. 20 minutes

difficulty:

simple

IMG_2698

ingredients for 1 jar:

100g hazelnuts
50g macadamia nuts
2 tbsp. maple syrup + more if you like to add more sweetness later
ca. 15 tbsp. coconut oil
1 tsp. vanilla sugar
3 tbsp. cocoa powder (don’t use baking cocoa powder, it’s too bitter)

IMG_2699

preparation:

Mix nuts and maple syrup in a bowl. Cover a baking tin with baking paper and scatter the nut mix on it. Bake at 200°C for about 10 minutes.

Add coconut oil, vanilla sugar and cocoa powder, mix in a bowl and blend it all. If you like it to be more creamy add more coconut oil and blend again. If you like add more maple syrup to make it sweeter.

By the way, the same way you can produce peanut butter yourself. Instead of hazelnuts and macadamia nuts you use peanuts (raw and not salted).

 

Enjoy!

(c) The Histamine Pirate

 

Yoghurt you can drink…

*** NOT low in histamine ***

It took me a while to decide whether to put this kind of recipes on the blog since it is actually concerned with histamine intolerance. I decided to do so, because sometimes you’ll also just want to cook for your beloved ones and because we are all different. A reader (I hate the word “follower” as if I’m some kind of leader) wrote me recently that she for instance is able to tolerate legumes (envy 😉 ). So depending on your individual degree of severity of your histamine intolerance you might also be able to eat small amounts of recipes from the “cooking for others” section.

To avoid confusion above these recipes you’ll always the note

*** NOT low in histamine ***

The headlines will be in blue (instead of usually purple).

To begin with this new section I give you a mango lassi recipe.

 

Mango lassi

 

preparation time:

ca. 10 minutes

difficulty:

normal

IMG_2443

ingredients for ca. 4 cups:

1 mango
1 cup of plain yoghurt (200g)
ca. 200 ml milk
pinch of vanilla sugar
pinch of cinnamon if you like

IMG_2441

 

preparation:

Peel the mango. Chop off the flesh around the pit and put it in a bowl. Add milk and yoghurt and add sweetness and spices to taste. Blend it all. If the lassi comes out too thick add a little more milk. If the day is extremely hot you might also go for some crushed ice to add to the mix.

 

Enjoy!

(c) The Histamine Pirate