Here's a Recipe for Vegan and Gluten-free "Crab Cakes"
Last week on my Facebook page and over on Instagram I posted this pic of my dinner after making vegan gluten-free "crab cakes" and I had so many people wanting this recipe - so here goes.
I admit, it has been awhile since I've posted a recipe here and for that I apologize. Life and work get in the way and sometimes you can't find (or make) time for things such as that.
Now I love crab - in any form; crab legs, crab cakes, crab bisque - but I am allergic to shellfish. Not to mention I try now to stick to a plant-based, vegan diet for my overall health to keep inflammation at bay and keep my gut health in check along with many other things. I have found over the course of the last several years since changing my diet (lifestyle) that it has helped tremendously. I have kept my weight in check, inflammation down which is the undercurrent of all disease process - and have been able to keep my immune system at a healthy normal.
YES! All that can be done through the food that we eat.
So in my recipe research I came across a few sites of plant-based crab cakes but none that I really ever wanted to try. So, I had the time last week to get in the kitchen and get creative and put my own together adding some from this, some from that along with my own ideas.
The end result was great and no fishy smell or extremely fishy taste. And Terry loved them too (which is an added bonus). Although they could use a little more "crab-like" taste - I would suggest adding a little more dulse or nori to help with that.
Hope you'll try these and don't skip putting them in the freezer for at least 20 minutes - it helps firm them up prior to searing.
Vegan and Gluten-Free "Crab Cake Recipe
Prep: 15 min Freezer Time: 20 min Cook Time: 20 min
Serves: 4 - 6
Tools: Large Oven-proof Skillet / Baking sheet for freezer
Vegan Tarter Sauce
1 cup Vegan Mayo
1 cup finely chopped dill pickles
1 Tbsp dill (fresh or frozen)
1 Tbsp finely chopped fresh parsley
1 tsp lemon juice
1 tsp Swerve sugar substitute
1 tsp onion powder
1 tsp garlic powder
1/4 tsp freshly ground black pepper
Mix all together.
I hope you will make these - if you do, tag me in your pics I'd love to see them. Happy cooking!
This post was written by Susan Avello, Personal Chef at Lean Bean Chef Personal Chef Services in Dothan Alabama - offering , Personal Chef Services, Meal Planning, Cooking Classes, Private Dinner Parties and Education on Healthy Eating.
Did you ever eat something you just new was going to be healthy and then unexpectedly, it was delicious - all at the same time? It messes with your mind - at first!
Now I know you are probably thinking EW, when you hear "Millet Burger" and that's what I thought when I first heard the term. As a matter of fact, I was discussing this dish with my 86 year-old dad who grew up on a farm in Georgia, and he kind of chuckled saying "We used to use millet on the farm - to feed the chickens." I shrugged my shoulders and thought, those must have been the healthiest chickens around!
When I realized I had to change my diet to a gluten-free diet and was in the process of changing my entire lifestyle of eating, I was looking for every cookbook imaginable to help me navigate the transition. And I knew that eating certain healthy allergy free grains were going to have to be included in my new diet plan. One of my favorite books quickly became (and still is to this day) "Eating Clean" by Amie Valpone. The book begins with a 21-Day Detox and helps you reset your body. I will tell you, it goes deep and talks about the chemicals in the every day items we use around the house, on our bodies, etc. along with the foods we eat. AND, it has some of the most amazing - CLEAN recipes. Some are a little challenging but I love a challenge. And this recipe came from this book. When I first tried it I did have to make some adjustments of my own, but I had never eaten millet in my entire life! I had no idea what to expect but knew it was healthy and thought, what they hey!
For those of you (like I was) who have never tried millet, it is a grain and one of the most least-allergenic grains out there. It is definitely gluten-free and great for celiacs, and those who are allergic or have sensitivities to wheat. It is so healthy and good for you and can be made into really great recipes if you have the patience and are willing to try new things (this is key). It's high in protein and fiber, iron, magnesium, phosphorus, manganese, and potassium, calcium & zinc. As far as taste is concerned is reminds me a little of couscous, in both taste and texture and it is very versatile.
I will give you the heads up that when originally making this recipe a year or so ago, I remember having a big pile of mess while trying to form the burgers. They would NOT stick together. The only real binding ingredient being the flaxseed and water (flax egg) and it just wasn't enough for me. I wound up adding a free-range egg and a little gluten-free flour. Kudos to you, if you can get them to stick together without these alternate ingredients but beware! You'll want to throw it all in the trash because it can be quite aggravating. Don't hate the messenger. Simply add the egg and flour and you'll be good to go.
Make sure your mango is ripe but not too ripe, and that you allow the salsa to sit a little bit so it can have time to mingle in the bowl with the other ingredients. The flavors will be so great and such a wonderful accompaniment, alongside the cashew cream. Also for the salsa, if you don't like cucumbers (or they don't like you), you can substitute with celery. The celery gives it a great crunch! Feel free to make these two items ahead of time, they will be fine in the refrigerator for a day or so. You can serve these millet burgers as burgers in lettuce or as a simple salad. To serve them as veggie burgers, simply place them inside a leave of Bibb or romaine. Enjoy this delicious, nutritious goodness! And feel good about your choice of eating healthy and trying something a little off the beaten path.
HERE'S THE SCOOP:
Cumin Cashew Cream Cheese
1 cup raw cashews (do not use reg salted and roasted you will regret it)
3/4 cup water
1/4 cup freshly squeezed lemon juice
1/2 teaspoon ground cumin
1/4 teaspoon sea salt
Combine all ingredients in blender or processor until smooth. Serve shilled or at room temperature. Store remainder in fridge for up to 5 days. Use on other items like celery, salads, carrots, etc.
1 ripe mango, peeled, pitted, and finely diced
1 English cucumber, finely diced
3 tablespoons finely diced red onion
1 tablespoon finely chopped cilantro
2 teaspoons fresh squeezed lime juice
1/4 chopped jalapeno - seeds removed (optional)
Seas salt and fresh black pepper
Combine all ingredients in a bowl, toss to combine.
Flax Egg Mixture
Lemon Basil Millet Burgers
1 cup cooked millet (go by instructions on package, it will vary - see note below)
1/2 teaspoon sea salt, plus a pinch
1 tablespoon ground flaxseeds
3 tablespoons water
1 large carrot, peeled and grated
4 scallions, thinly sliced
1 handful fresh basil leaves, finely chopped
2 tablespoons fresh lemon juice
2 1/2 teaspoons freshly grated lemon zest
1/2 teaspoon freshly ground black pepper
3 tablespoons coconut oil
6 large romaine or Bibb lettuce leave
Cumin Cashew Sauce
Cook millet with a pinch of salt according to the package directions. While the millet is cooking, combine the flaxseed and water in a small bowl; set aside until the mixture forms a gel, about 10 minutes. Then mix well. (Did you know this is what they call a flax egg?)
Combine the carrots, scallions, basil, lemon juice, lemon zest, salt, and pepper in a large bowl with the flaxseed-carrot mixture into 6 burgers (at this stage is where you will want to add 1 range-free egg and a little flower to make them hold together, unless you get lucky) - or if you want to keep these VEGAN skip adding the egg - you could try a vegan egg.
In a large skillet (I like to use my cast iron - it just seems to work great for this), heat the oil over medium. Cook them until golden brown, 7 - 8 minutes on each side. Serve warm, wrapped in lettuce leaves with a dollop of the Mango Salsa and a drizzle of Cumin Cashew Cream Sauce. Uncooked burgers will keep for up to (4) days in the fridge or (1) month in the freezer, stored between pieces of parchment paper in a sealed container.
Note: If using organic sprouted millet, the cooking time will greatly increase. Mine took all of 90 minutes but so worth it. There are shorter cooking versions - I think Red Mill has one. I've used it before.
I hope you will try these. And be sure to tag me to let me know. They are so fresh, different, healthy and delicious! And you don't want the chickens to have all the fun, do you?
This post was written by Susan Avello, Personal Chef at Lean Bean Chef Personal Chef Services in Dothan Alabama - offering Healthy Meal Prep, Meal Planning, Private Cooking Classes, Private Dinner Parties and Education on Healthy Eating.
by Chef Susan Avello
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