Weezl's phase 1- recipe testing and frugalisation- come one, come all!

Lesley_Gaye

My sister is a veggie and is leaning towards being vegan. She gave me a list ages ago of things that could be used as egg substitutes. I have just had a look at the Vegan Society site and found it there, and I will paste it in here.

Many years ago I experimented with using vinegar in sponge type cakes and it worked fine, as far as I can remember there is a bot of a tangy taste, but not unpleasant

Egg Substitutes

Eggs are used to bind a dish and, when whipped, may also incorporate air making a cake or pudding very light. Vegan egg replacement powders are available from health food shops. This can be useful, especially for tricky foods like meringues. However, many recipes can be adapted using one of the suggestions below. Just remember to bear in mind the final dish... you can't use banana as a substitute when making a quiche!
instead of 1 egg, you can use...

1 tbsp gram (chick pea) or soya flour and 1 tbsp water
1 tbsp arrowroot, 1 tbsp soya flour and 2 tbsp water
2 tbsp flour, 1/2 tbsp shortening, 1/2 tsp baking powder and 2 tsp water
50g tofu blended with the liquid portion of the recipe
1/2 large banana, mashed
50 ml white sauce
tips on raising agents...

use self raising flour
add extra oil and raising agent (e.g. baking powder)
use about 2 heaped tsp baking powder per cake
instead of baking powder, use 3/4 tsp bicarbonate of soda and 1 dssp cider vinegar (good for chocolate cakes)
try sieving the flour and dry ingredients, then gently folding in the liquid to trap air
alternative binding agents...

soya milk
soya dessert - vanilla, chocolate, strawberry...
custard - see below
mashed banana
plain silken tofu
soya cream
sweet white sauce (soya milk, vegan margarine, sugar and cornflour)
agar agar

Lesley_Gaye

Weezl, have used the recipe from the link in post 4'ish, and the ingredient amounts that you listed

[FONT=Arial,Helvetica,Geneva,Swiss,SunSans-Regular]

Sweetcorn Soup [/FONT]

4 Servings

Amount Per Serving

Calories118.9 Total Fat2.5 g Saturated Fat0.6 g Polyunsaturated Fat0.0 g Monounsaturated Fat0.0 g Cholesterol0.0 mg Sodium437.7 mg Potassium6.6 mg Total Carbohydrate20.0 g Dietary Fiber2.0 g Sugars2.0 g Protein4.2 g Vitamin A0.0 % Vitamin B-120.0 % Vitamin B-60.1 % Vitamin C0.2 % Vitamin D0.0 % Vitamin E0.0 % Calcium0.2 % Copper0.3 % Folate0.0 % Iron0.8 % Magnesium0.3 % Manganese1.5 % Niacin0.0 % Pantothenic Acid 0.0 % Phosphorus 0.1 % Riboflavin0.1 % Selenium0.0 % Thiamin0.0 % Zinc0.0 %

Lesley_Gaye

have used the recipe from the link. Have included 10g salt and 1tsp black pepper. The options for milk included human milk - have we considered lactating mum's contributing to the meal planner?

(and just in case anyone thinks I meant that - it was a joke. Although knowing some of you extreme frugalistas.......)

[FONT=Arial,Helvetica,Geneva,Swiss,SunSans-Regular]

Sweetcorn Fritters [/FONT]

4 Servings

Amount Per Serving

Calories545.1 Total Fat39.0 g Saturated Fat3.7 g Polyunsaturated Fat10.2 g Monounsaturated Fat21.0 g Cholesterol95.4 mg Sodium1,054.6 mg Potassium61.1 mg Total Carbohydrate38.7 g Dietary Fiber2.6 g Sugars6.4 g Protein9.8 g Vitamin A3.2 % Vitamin B-125.1 % Vitamin B-62.0 % Vitamin C0.2 % Vitamin D4.8 % Vitamin E1.3 % Calcium3.6 % Copper0.6 % Folate2.8 % Iron2.7 % Magnesium1.3 % Manganese1.9 % Niacin0.2 % Pantothenic Acid 3.5 % Phosphorus 5.8 % Riboflavin8.8 % Selenium10.8 % Thiamin1.5 % Zinc2.2 %

Lesley_Gaye

right off to the sofa now, I'm coughing like a good 'un here now, blimmin' cold. Nose is ok, it's sitting right on my chest

artybear

Hi Weezl and co.

I think you all must secretly have maths and nutritional degrees-I am in awe but have learnt alot!

Anywhoo... either tomorrow or wednesday I plan to make the homemade pizzas as
1) Im eager to be part of the testing 'gang'
and
2) this looks really foolproof and yummy!

However I am wondering why in the recipie (see below) the sauce needs 5 cans of chopped tomato's and as there are two of us shall I half everything.

Any help appreciated

Thank youXXXXXXXXXXXXXX

Ingredients

For the dough
1 sachet dried yeast 5p
1 tsp salt
pinch sugar
1500g bread flour 61p
drizzle oil, plus extra for greasing 5p
1 litre lukewarm water
For the tomato sauce
320g onions, sliced into rings 13p
garlic paste lots! 15p
5 cans chopped tomatoes £1.65
freshly ground black pepper
140g cheese to sprinkle

got-it-spend-it

Lesley_Gaye wrote: »

have used the recipe from the link. Have included 10g salt and 1tsp black pepper. The options for milk included human milk - have we considered lactating mum's contributing to the meal planner?

(and just in case anyone thinks I meant that - it was a joke. Although knowing some of you extreme frugalistas.......)

[FONT=Arial,Helvetica,Geneva,Swiss,SunSans-Regular]Sweetcorn Fritters [/FONT]

4 Servings

Amount Per Serving

Calories545.1 Total Fat39.0 gSaturated Fat3.7 gPolyunsaturated Fat10.2 gMonounsaturated Fat21.0 g Cholesterol95.4 mg Sodium1,054.6 mg Potassium61.1 mg Total Carbohydrate38.7 gDietary Fiber2.6 gSugars6.4 g Protein9.8 g Vitamin A3.2 % Vitamin B-125.1 % Vitamin B-62.0 % Vitamin C0.2 % Vitamin D4.8 % Vitamin E1.3 % Calcium3.6 % Copper0.6 % Folate2.8 % Iron2.7 % Magnesium1.3 % Manganese1.9 % Niacin0.2 % Pantothenic Acid 3.5 % Phosphorus 5.8 % Riboflavin8.8 % Selenium10.8 % Thiamin1.5 % Zinc2.2 %

I have 4 oz of house white in the fridge that I would be happy to contribute!

Just made the Bean Curry for tea in chez GISI and it was very good! I think my chilli powder may be uber spicy, since the curry was on the hot side of medium, but it was yummy!

I actually made mine with a one tin of baked beans and one of kidney beans since that was all I had. I liked it enough to have seconds .

Lesley_Gaye

PS I was looking through Rose Elliot's The Bean Book just now and found Split Pea Cutlets (cutlets? well it was written in 1979) with Apple Rings.

Recipe is yellow split peas with onion, herbs, s+p, lemon juice and an egg cooked until soft, shaped, dipped in flour and egg and served with fresh apple rings fried in butter and oil. Sounded yummy, so I costed it for my months plan and it comes out to 40p a portion, and that's using my ingredients, not the cheaper Asda ones, and also includes 80g of broccoli and 80g carrots to have with it

If anyone wants it, I'll post the recipe in full tom

Right, really am off to the sofa now

aless02

got-it-spend-it wrote: »

I have 4 oz of house white in the fridge that I would be happy to contribute!

:rotfl: :rotfl: :rotfl:

Fire_Fox

weezl74 wrote: »

looking forward to your verdict

Has anyone ever tried a yorkshire with no egg? Twinkle_star is there a vegan method?

xxx

Not helpful for this plan, but apparently ground linseeds can be used as an egg replacer! :j

weezl74 wrote: »

Firefox, back to our omegas, how much raw rapeseed oil means we could lose just one can of the pilchards? Sorry about this but we're £11 over budget and I'm trying to see if we can do anything about that!

there are a couple of recipes where it will work ok if introduced raw, like the tangy pate, the dressing on the bean salad...

No offense taken, every ingredient has to work doubly hard to earn it's place doesn't it? One can of pilchards provides 8g of omega-3 which roughly equates to 80g of vegetarian 0-3, rapeseed is around 9% so 860ml I think.

weezl74 wrote: »

Fire fox, if it was this week you were thinking of testing the risotto pescatore, can I ask you to see how it is if you use a bit less than 1/4 of a can per person? I'd really like to see if we can eeeeek it out a bit to provide something for another meal....

Thank you

For me size portions there is plenty of pilchards for four, could definitely stretch to five and maybe six if padded with lots of veg and the fish was flaked. However from what the others have said about teenagers and hollow legs ... there is 250g fish in a can, how far can you stretch that much chicken in a risotto? Is there any way a handful of pulses can be added to the meal? With the extra protein and fibre, they should be more filling than white rice.

weezl74 wrote: »

Been pondering this too firefox...

Inclined to swap to wholemeal, but am aware we lose half the calcium! Grrr, all swings and roundabouts!

There is no required ratio of soluble to insoluble fibre, whereas there IS a clear guideline for total fibre (which we will meet) and for calcium so these should be the priority. I would be comfortable going lower than 4g per day calcium and not over-worrying about the green veg and tea, as I can't believe the powers that be have not factored in the effect of such everyday foods. I would imagine there is also a cost implication to going wholemeal? I assume SP bran flakes are of the question now we have more milk?

I do wonder if we should build the vegetarian and vegan meal plans around a shopping list that meets government guidelines. At college when we analysed diets and wrote meal plans it became clear it was easiest to start with the basics (five a day, all wholegrains, two oily fish) and build on that. To the point that almost everyone in my cohort cheated when analysing their own diet to make writing the assignment easier IYSWIM.

LilacPixie

sorry the nutrition talk is beyond me. Re the chicken. I have no idea how big the spartprice chickens are but I bought one of the £2 asda chickens (1.55kg) on friday and we had is saturday. Had roasts, mash (1kg of potatoes) , carrots peas and green beans plus gravy and asda SP stuffing. 3 adults 2 kids eating breast meat only. We still had enough leg meat for a pie and just under a full breast which i have reserved for chicken fried rice at some point.