This is a great recipe, I manipulated and love it, love it.You need two recipes, one to make seitan, and the other to make the fake meatloaf. This will help in trying new, vegan recipes. I have a book called "Vegan Vittles" that is fantastic! I manipulate it some, and it all tastes fabulous. You won't regret it.
This is not to eat just before a workout, instead one main menu during lunch or dinner. Just a sample of what a meal looks like. Just add a small vegie and a fruit, and then it is complete.
Homemade Seitan
Dry Ingredients:
1 3/4 c. instant gluten flour (vital wheat gluten)
1/3 c. nutritional yeast flakes only
½ t. garlic granules
½ t. onion granules
Liquid Ingredients:
½ c. water
½ c. tomato juice
3 T. soy sauce
1 T. olive oil (optional)
Simmering Broth:
8 c. water
½ soy sauce
1. Place the gluten flour, nutritional yeast flakes, garlic granules and onion granules in a medium mixing bowl, and stir them together.
2. Measure out the liquid ingredients and place them in a small mixing bowl. Stir them together, and pour this liquid into the dry ingredients. Mix well. If there is still flour around the deges, add a small amount of additional water (1 to 2 T. only). You should now have a large, firm, spongy mass in the bowl. This is called gluten.
3. Knead the gluten directly in the mixing bowl for about a minute, just to blend. (Do not add any more flour). Then slice the gluten into 3 relatively equal pieces, and set aside.
4. Place the ingredients for the simmering broth in a 4 ½ quart saucepan or Dutch oven, add the gluten pieces and bring to a gentle boil. Reduce the heat to medium-low, and simmer the gluten partially covered for 1 hour. Maintain the heat so that the liquid barely simmers, and turn the gluten over several times during cooking.
5. Remove the saucepan from the heat, and let the seitan cool in the broth uncovered. (After gluten is cooked it is called seitan).
6. Transfer the seitan to storage containers, and add enough of the broth to the containers to keep the seitan immersed. Cover each container tightly with a lid, and store the seitan in the refrigerator for up to ten days, or in the freezer for up to six months. To extend the life of fresh or defrosted seitan indefinitely, boil it in its soy sauce broth for ten minutes two times a week.
Calories 173 . Fat 1 gm . Carbs. 8 gm . Protein 33 gm
(Janie's version) Not Your Mama’s Meatloaf
(8 servings or 3/4 c.)
Have Ready:
1 recipe (4 c.) ground Seitan
2 t. olive oil
1 large yellow onion, chopped
2 cloves garlic, minced or pressed
1 medium carrots, shredded
1 c. mushrooms, shredded
½ t. ground black pepper t. dried thyme leaves, crumbled
¼ c. minced, fresh parsley, or 2 T. dried parsley flakes
1 c. fresh, whole grain bread crumbs, firmly packed
½ c. quick-cooking rolled oats (not instant)
1/3 c. smooth peanut butter or other nut butter of your choice
1 ½ T. Worcestershire sauce
½ c. tomato sauce
1/3 c. ketchup
Place the oil in a 10-inch skillet, and heat it over med.-high. When the oil is hot, add the onion and saute’, stirring occasionally, until the onion is translucent, about 6-8 min. Add the garlic and saute’ for 1 min. longer. Add the carrots and mushrooms and continue to cook until the liquid is almost gone. Remove the skillet from the heat, and set it aside to allow the vegetables to cool.
Preheat the oven to 350 degrees F. Mist an 8 ½ x 4 ½ inch loaf pan with nonstick cooking spray, and set it aside.
Place the ground seitan, black pepper, parsley, bread crumbs, and rolled oats, and cooled vegetable mixture in a large mixing bowl, and toss them together until they are thoroughly combined.
Whisk together peanut butter, Worcestershire sauce and tomato sauce until smooth. Add this to the large bowl and again mix until thoroughly combined.
Pat down the mixture firmly into the prepared loaf pan. Spread the ketchup evenly over the top.
Bake for 1 ¼ hours at 350 degrees. Remove the pan and place it on a cooling rack. Let the loaf cool for at least 15 to 20 minutes.
Calories 311 . Fat 7 gm . Carbs. 21 gm . Protein 31 gm
Have fun, this is just the beginning for you,
Janie
The idea is to die young as late as possible.
