Potato and White Bean Cakes

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Potato and White Bean Cake with catsup and white kimchi

Welcome to Mami’s Good Food Kitchen! I will jump right into sharing this recipe in the spirit it was created. When I woke up this morning, I knew what I needed to do. It would be simple and quick with a minimum of fuss but a maximum of flavor. No added oils or sugars and no dairy products. Not a sweet recipe, but a savory recipe; suitable for breakfast or snack, or really any meal at all.

So, here it is!

Potato and White Bean Cake

  • Preheat oven to 425 F
  • Gather Ingredients:
  • 1/4 cup sundried tomatoes soaked in 1/2 cup hot water
  • 10 oz. cooked potato (1 medium and 1 small)
  • 3/4 cup cooked white beans, drained and rinsed (canned is fine)
  • 2 cloves garlic, crushed
  • 1 small onion, minced
  • 2 Tbsp dried parsley
  • 1 1/2 Tbsp nutritional yeast
  • sprinkle of cayenne pepper (to add just a spark of heat)
  • 3 Tbsp of the sundried tomato soaking water
  • ground black pepper, to taste
  • salt to taste (if you cook no salt, then omit the salt)
  • panko crumbs or bread crumbs

Use cooked potatoes. If you have none on hand and want to cook them quickly, use the microwave and put them on the potato setting. If you don’t use a microwave, cut potatoes small and boil or steam until soft, while getting the rest of the ingredients together.

Then put 1/4 cup, no oil, sun dried tomatoes in a small bowl and pour 1/2 cup hot water over them to rehydrate. Let soak while you collect rest of ingredients.

In medium sized bowl, put 3/4 cup drained, white beans and mash gently with a fork, leaving most in their whole bean shape. Add to this the crushed garlic, minced onion, dried parsley, nutritional yeast, cayenne pepper, ground black pepper and salt, if you are using salt.

Drain sundried tomatoes, saving the liquid, and mince, or chop fine the reconstituted tomato, and add to the bowl. When the potatoes have cooled off enough to handle, mash them lightly and add the potatoes to the bowl. I left the skins on, to add extra fiber to the cakes.

Now mix all ingredients using your hands or a bean masher. A potato masher would work, too, but don’t mash too much, you still want texture, in your potato cake. Add the three tablespoons of the (saved) sundried tomato water and mix into potato bean mixture. You will be able to form mixture into patties. Make 5 or 6 patties, depending on the size you would like.

Once formed, you can pat panko bread crumbs on each side of the patty, and place on parchment paper sheet or silpat liner. I place this on top of my pizza stone which has been heating up with the oven. I find this helps me to crisp up the cakes and gives them a pleasing texture.

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4 cakes with 3 fun croquette shapes

Bake them in the oven, 425F for 15 minutes, turn them over and bake another 10 to 15 minutes, keeping watch not to burn, but cooking until golden brown and crispy.

These cakes could be pan fried if you wanted to use a non stick pan.

Use whatever condiment you enjoy and you will be rewarded with a tasty and satisfying base for any meal. I enjoyed them at breakfast with catsup and white kimchi, but I could easily see them being enjoyed covered  with a  tomato sauce and served with a salad, or as a snack with a no-cheese sauce for dipping!

Enjoy!

Remember to feed yourself and your loved ones good food, as unprocessed as possible. Eat like it matters; because it really does!

 

No-Cheese Cheezy Sauce

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No-cheese cheezy sauce turned into nacho cheeze sauce

Welcome  to Vegan Mami’s Good Food Kitchen. This past weekend my grandsons came over to visit, and what a fun visit it was! Both boys are growing so fast and always playing so hard! Along with growing and using up their energy stores they bought with them their ever increasing appetites. One of their very favorite meals is macaroni and cheese. You know the kind, the one that comes in a box and has a very creamy, rich sauce.

Because I don’t have boxes of mac-n-cheese in my pantry or cheese in my refrigerator to make it from scratch, I decided to try a no-cheese sauce for them and see if I could get them to eat it and hopefully enjoy it. The following is the recipe I like to use when I want to make a sauce that is easy to put together, cheezy, versatile and  is healthier than loading cheese and butter into a recipe.

No-Cheese Cheezy Sauce

  • 2 yukon gold potatoes, peeled and cut into 1″ chunks
  • 2 carrot, peeled and chopped
  • 2 cloves garlic, peeled
  • 1 inch piece fresh turmeric, peeled. Or use powdered turmeric, 1/2 tsp.
  • 1 large onion, or 2 small, peeled and chopped into quarters

put all ingredients listed above into a medium saucepan and fill with water until all vegetables are covered. Put pan on burner over high heat until water begins to boil. Turn heat to medium and cook until veggies are fork tender.

With a slotted spoon, put all veggies in a blender, or food processor, with no more than 1/4 cup of cooking liquid. Add 2 Tablespoons nutritional yeast, and 1/2 tsp. ground yellow mustard. Carefully blend veggies until a smooth sauce develops. It will take about 30 to 45 seconds.

At this point you can add more of the cooking water if you think the sauce is too thick. Add salt and white pepper to your taste, and if you want a cheezier flavor, add more nutritional yeast, but only add in 1 tablespoon at a time and taste to see if the flavor is  where you want it. You should have approximately 3 cups.

To make macaroni and no-cheeze, cook your favorite pasta shape and put into a bowl, and spoon a bit of sauce over all and mix well. Very good, and very satisfying. Both boys enjoyed it and asked for seconds.

You can enjoy this sauce as a dip for your oven baked potatoes, and you will have a low fat and low sodium snack or side dish. Or you can ladle the sauce generously over a hot, steamed cauliflower sprinkled with bread crumbs, and enjoy a decadent dish!

Or, you can do as I did this afternoon, and bake your own corn chips by cutting corn tortillas into four wedges, baking them in a 425 degree oven for 12 to 15 minutes, until they become golden brown and toasty. Remove from oven and set on serving plate. Take some leftover No-cheese sauce and stir in some chili powder seasoning, cumin, smoked paprika and a couple shots of your favorite hot sauce, all to your taste. You can add tomato salsa or black olives or chopped green or red onions, depending on what you like and what you have on hand. Mix all together and warm the sauce in microwave or in a pan on the stove. and voila! Your have just made a healthier alternative to Tortilla chips and Nacho Cheese sauce!

Enjoy! Thank you for stopping by, I hope all your meals are tasty, nourishing and healthy  and your heart is filled with love.

Local Values at Local Grocery Stores

Good morning, and welcome to Vegan Mami’s  Good Food Kitchen. Sit down for a moment and enjoy a nice, warm comforting cup of tea. Today I’m having a nice little herbal from Celestial Seasonings, called Watermelon Lime Zinger. Very light; very refreshing; it’s a delicious little tea.

This morning as I was going through my mail, I noticed some really good prices in the circulars of the local grocery stores in the Seacoast NH Area. Right away, my attention perked up when I noticed sales on the produce pages of the circulars. I don’t usually bother with the rest of the circulars because I am only interested in whole foods or produce and other items that might be of value.

First, in the SHAW’s advertisements, I noticed

  • fresh  collard greens or kale,  .99 per bunch
  • Pricing good Dec. 9th thru Dec. 15

 

Second, in the Hannaford advertisements, I noticed

  • clementines, 5 lb box  $3.99
  • cauliflower head, $1.99 each
  • Hannaford brand light or dark kidney beans, 15.5oz can  .69 each
  • Hannaford brand frozen vegetables, all varieties, 16 oz    .99 bag
  • 25% off all selected holiday merchandise (excludes candy)
  • pricing good Dec. 11th thru Dec. 17

 

And lastly, in the Market Basket advertisements,

  • Roma Plum tomatoes  .99 lb
  • Idaho potatoes  1.99 per 5 lb bag
  • Eggplant  .99 lb
  • European Seedless cucumber  .89 each
  • Brussel Sprouts  $1.99 lb
  • Red Onions  .69 lb
  • Green Beans .99 lb
  • Zucchini squash .99 lb
  • Celery with leaves 1.29 bunch
  • Butternut Squash .49 lb
  • Yams .49 lb
  • Jumbo Stuffing Mushrooms 40 0z pkg, $6.99
  • Ginger Root, $1.49 lb
  • King Arthur Flour 5 lb bags, 2 bags for $4.oo
  • Pricing good Dec. 11th thru Dec. 24th

Easily I could see Market Basket was the clear winner in the store offering more discounts in the fresh produce section. So if you’d like to save a few pennies and need to stock up on your fresh veggies, I would definitely suggest you start off there.

Remember, the healthiest way to shop is by having a list and sticking with it as close as possible and keeping your pathway to the parameter of the store. The prepared foods containing chemicals, sodium and other unwanted and non-nutritive ingredients, are usually in the middle isles. Of course there are exceptions, such as dried beans, rices, pastas, oatmeal and some canned products; such as tomatoes or canned beans or jarred tomato sauce. Just read labels and make sure you know what you are getting, and that it’s something that you are willing to pay for, and is something you are choosing to feed your family or yourself. While it’s important to enjoy our food, it’s also important to remember food is necessary  to nourish our bodies and help keep us healthy. And being as healthy as we can be in this life is undeniably the best path to be on.

So thank you for dropping by and letting me share my information with you.At the very least, I hope this encourages and reminds you to look for ways to get more fresh produce into your life, and onto your table. And remember, be patient with yourself and your family as you try a vegetable that may be new and out of the ordinary from what you are used to; sometimes it takes more than a couple tries to know for sure if you and your loved ones will become accustomed to it.

Happy Shopping! Always remember to feed your body good foods, prepared well; and feed your soul happy and loving thoughts!