VEGETARIAN OKONOMIYAKI (Japanese pancake)

A great way to use up leftover vegetables and ridiculously tasty. Makes 4 small or 2 large

Ingredients

1 cup flour (spelt or buckwheat but 50/50 rye/spelt mix works better)
1 cup water/stock (if using water add a tsp each of soy and sake)
1 egg
1/4 cabbage
1 small carrot, grated
1/4 cup spring onions finely sliced
1 tsp finely chopped chilli
1 Tbs finely chopped coriander stalks
1/2 tsp ginger, freshly grated
1 Tab oil (rice bran works well)

TOPPING: Sauce – okonomiyaki sauce or kecap manis or mushroom soy
Kewpie mayo
4 Tbs coriander leaves
4 tsp spring onion finely sliced
1/2 red chilli, finely sliced
pickled ginger or finely sliced radish (12 small slices of either)

Mix flour & liquid together until smooth. Finely slice/ shred your cabbage and add this to the batter along with the carrot, spring onion, coriander stalks, ginger, egg and chilli. Mix well to combine.

Using a small 15cm frypan on high-med heat, pour in half the oil – when hot and spread evenly around, add 1/4 (if you’re making bigger ones, add 1/2) of the mixture to cover base of the pan.
Make pancake 1-1.5cm thick, spreading mixture out, then press with a spatula to stick together.

Cook on first side 3-4 minutes then flip with the spatula:  it should stay together. If not, press down firmly again & cook another minute. It should be golden when you flip it. Cook a further 3-4 minutes on second side then slide on to plate. Repeat with remaining mixture to get 4 pancakes. Add the rest of the oil before the 3rd pancake if you think you need it.

To serve: Drizzle oko or alt. sauce to zigzag across pancake. Use kewpie mayo in between.
Top with coriander, spring onion, chilli and the pickled ginger or radish. Dig in.
NOTES:   can be reheated in a sandwich press.

VEGAN VEGETABLE NUGGETS

Almond flour vegetable nuggets made with 3 ingredients! These vegan vegetable nuggets are paleo, keto, oil-free, grain-free, and only 35 calories each!

INGREDIENTS

  • 1 and 1/2 cups (150 g) chopped cauliflower or broccoli (or a combination)
  • 1/2 cup (60 g) chopped carrots
  • 2/3 cup (75 g) almond flour or almond meal
  • fine sea salt and pepper
    • Nonstick coking spray

      You can also add other flavours prior to shaping and baking. For example, garlic powder, onion powder, Italian herbs, or some nutritional yeast (for added protein and cheese-y flavor).


INSTRUCTIONS

  1. Preheat oven to 400F (200 C). Spray a large baking sheet with cooking spray.
  2. Place the raw vegetables in a steamer basket set over boiling water. Steam the vegetables for about 4 to 5 minutes until softened and tender but not mushy.
  3. Transfer the vegetables to a small food processor and process until mixture resembles a thick puree. Scrape vegetables into a medium bowl. Stir in the almond flour and season with 1/4 teaspoon salt & dash of black pepper (or to taste).
  4. Using a small cookie scoop or heaping tablespoon, scoop the dough into 14 equal portions. Using hands, shape each portion into an oval “nugget” shape (about 2 inches long, 1/4-inch thick). Place on prepared baking sheet, spacing evenly.
  5. Bake in the preheated oven for 12 to 15 minutes, or until the bottoms are golden brown. Remove the pan from oven; using a metal spatula, flip the nuggets.
  6. Return pan to oven and bake for 12 to 15 minutes longer bottoms are golden brown. Serve warm.
    NOTES

    To Freeze:
    Shape nuggets as directed – I double, triple or quadruple recipe and freeze a lot. Freeze in a single layer on a baking sheet and then transfer to an airtight container for up to 6 months of storage frozen. Bake anytime (no need to defrost), allowing about 4 to 5 extra minutes of baking time.

    Storage: Store the cooked, cooled nuggets in an airtight container in the refrigerator for up to 3 days or the freezer for up to 6 months.

    Keto Option: Replace the carrot with an equal amount of red bell pepper.

    Make Ahead: The nuggets mixture can be made ahead and shaped into nuggets. Freeze the nuggets in a single layer on a baking sheet and then transfer to an airtight container (store in the freezer for up to 6 months). Bake as directed (no need to defrost), allowing about 4 to 5 extra minutes of baking time.

    Flavor Suggestions: Add the herbs and spices of your choosing, such as Italian herbs, garlic powder, onion powder, or chili powder. For cheesey-flavor (and added protein) add several teaspoons of nutritional yeast.

    • Category: Snack, Lunch
    • Method: Baking

    NUTRITION

    • Serving Size: 1 nugget
    • Calories: 35
    • Sugar: 0.6 g
    • Sodium: 47.7 mg
    • Fat: 2.7 g
    • Saturated Fat: 0.2 g
    • Carbohydrates: 2.1 g
    • Fiber: 1 g
    • Protein: 1.4 g
    • Cholesterol: 0 mg