Pie with tofu and broccoli

I want to share my recipe tofu and broccoli pie with you guys, it’s one of my favorites and quite easy to make. It’s great for when you have people over for a light dinner, and goes well with a fresh salad!

The original recipe for the crust comes from the book “Vegetariska kokboken” by Inga-Britta Sundqvist, which is one of my favorite books about vegetarian cooking (only in Swedish). I have an old version from 1984, so some things are of course outdated, but it has a lot of basic recipes and tons of information about vegetarian foods and how to cook them. Definitely a book worth checking out!

pie

For the crust you will need:

3 dl of flour, usually I mix two different ones half-half
a pinch of herb salt
75-100 grams of non-dairy margarine or oil
4 tbsp of water

For the filling you will need:

about ½ a pack of tofu (150 g)
a small size broccoli
a small onion
a little oil
2 dl of oat cream
a little non-dairy milk
1 tbsp potato or corn flour
paprika powder
herb salt
black pepper
(nutritional yeast)

Time to start baking:

1. Start with the crust. If possible, make it at least one hour before you will bake the pie, if it gets to rest in the fridge for a while after it has been made it gets easier to handle. If you don’t have time for that, it can also be used right away.
2. Mix the flour and the herb salt together. Add the margarine or the oil and mix them well together with the flour. At this point the dough will still be quite dry.
3. Add the water and mix the dough together quickly. It should become easy to form. If it still looks dry, add either more water or more margarine.
4. Put the dough in the fridge.
5. If you have time, take a break!
6. Preheat the oven to 200 degrees Celsius.
7. Start preparing the ingredients for the filling; chop the onion quite small, cut the tofu into small cubes and the broccoli into bite-size pieces.
8. Heat some oil in a pan. Add the onion and fry it until soft, then add the tofu and the paprika powder. Fry until the tofu is a little brown, then add the broccoli and lower the heat. Fry until the broccoli is a little cooked, it doesn’t have to be soft. Put the heat off and put aside for a while.
9. Mix oat cream, milk, the rest of the spices, potato or corn flour (and if you like, nutritional yeast) in a bowl until there are no clumps.
10. Once the oven is warm, spread the dough evenly in a pie form, bake it in the oven for 15 minutes without the filling.
11. Take out the crust and add the filling. Pour over the cream-mixture.
12. Bake the pie in the oven for 20 minutes.
13. Let the pie cool down for a while.
14. Enjoy!

pie2

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Cow’s milk is not the source of calcium

If someone would ask you where you get calcium from, you would most likely answer cow’s milk. We are told to drink cow’s milk to get our calcium, and it almost seems like there is no other source of this nutrient. That’s of course not true.

Calcium is a mineral that can be found in the ground. The cow’s natural feed is grass, so she gets the calcium through the grass and passes it on to her baby through her milk. In other words, calcium  is not derived from the cow’s milk itself but from the ground, which means that we don’t need to drink cow’s milk or eat other dairy products to get calcium, even though persistent advertisement from the dairy industry has led us to believe that. We might as well get the calcium straight from the source through plants.

Plants rich in calcium are for example:
Broccoli
Tofu
Garlic
Sesame seeds, almonds, brazil nuts
Green leafy vegetables such as turnip, kale, mustard,  collard greens, dandelion greens, spinach

If you’re on a plant-based diet, the amount of calcium that you need is also less than if you eat a lot of animal-based protein. This is because a diet based on a lot of animal protein will actually lead to that your body uses a lot of the calcium you take in. Animal protein is very acidic, and to balance this your body will withdraw calcium from you bones, so to keep you bones healthy you then have to consume higher amounts of calcium. Because of this, getting you calcium mainly from dairy products, as the recommendations today say, is quite contra productive, since the dairy products themselves are high in acidic animal protein.

So stop obsessing over drinking those glasses of milk every day and start getting your calcium from plants instead, folks!

On my plate

I have wanted to post some pictures of different foods we have made or eaten recently, just to give an idea of what I eat, maybe give someone a little inspiration, and show how changing vegan food can be, if you let it. So here it comes: