Breakfast

Homemade vegan soy yogurt - Φτιάχνω σπιτικό γιαούρτι σόγιας - Vegan in Athens

Homemade vegan soy yogurt

Yogurt is considered one of the healthiest foods, because it contains active cultures of beneficial bacteria as well as vitamins and minerals. Fortunately, as vegans we can find vegan soy or coconut yogurt in some organic shops and we can enjoy it plain or in several sweet and savory creations, although most of the times its price is pinched. Since I love yogurt I started making my own soy yogurt, which is much cheaper and so I can afford consume it regularly and take advantage of its wonderful taste and its amazing benefits. The recipe is simple and is based on the traditional Greek yogurt manufacturing process, using soy yogurt as a starter, without the use of any animal-derived ingredients. In fact, the preparation requires no special technique and it can be made by anyone, providing that attention is paid in some parameters during the process.

Homemade vegan soy yogurt - Φτιάχνω σπιτικό γιαούρτι σόγιας - Vegan in Athens

Soy yogurt is prepared from soy milk that has been fermented. The fermentation is performed by some strains of good bacteria, mainly Lactobacilli, the main yogurt -making bacteria, that feed on the sugars that are dissolved in the milk and produce lactic acid, which gives the sour taste in the yogurt. Lactobacilli and some other strains of bacteria involved in the process, are living organisms and so, in order to survive and multiply (and of course make our yogurt) they require certain conditions. Actually the only one of these conditions that will concern us is the temperature. If we expose the microorganisms in high temperatures, above 45 ° C, most likely they will die, while low temperatures, even room temperature, do not favor Lactobacilli and as a result they multiply very slowly. In both cases our little helpers will fail to do their job we will fail making yogurt. The ideal temperature for real, thick, delicious yogurt is between 40-43 ° C.

Homemade vegan soy yogurt - Φτιάχνω σπιτικό γιαούρτι σόγιας - Vegan in Athens

Another thing to beware of is the equipment used. Choose to make yogurt in glass or earthenware containers, suitable for foods. All the containers or pots we are going to use should be sterile, ie free of microorganisms. To achieve this boil them or put them in the oven at 100 ° C for a few minutes. This step is essential to prevent the development of undesired microorganisms during fermentation.

Therefore, following the simple instructions below, we can prepare our own healthy soy yogurt without additives, sugar or thickeners with flavor and texture similar to the commercial soy yogurt. One thing we should keep in mind is that, generally, soy yogurt is slightly less thick than the animal-derived yogurt as it contains much less fat.

Homemade vegan soy yogurt - Φτιάχνω σπιτικό γιαούρτι σόγιας - Vegan in Athens

Ingredients

  • 100 gr store-bought soy yogurt, plain, at room temperature (with live cultures)
  • 1 liter of soy milk at room temperature

equipment

one large or two medium earthenware or glass containers or
yogurt maker (optional)

Homemade vegan soy yogurt - Φτιάχνω σπιτικό γιαούρτι σόγιας - Vegan in Athens

Method

1. Mix well the soy yogurt (it serves as yogurt starter) with the soy milk.
2. Incubation:
In the yogurt maker: Transfer the mixture in the containers of the yogurt maker and incubate for 6 hours according to the instructions. Turn off and let the yogurt cool for 3-6 hours.

If you don’t have a yogurt maker: Preheat your oven at 40-43 ° C. Transfer the mixture into 1-2 containers and place them in the oven (over the oven rack). Incubate for 6 hours and then turn off the oven and let cool for 3-6 hours.

Whether you use a yogurt maker or not, it is important to let the yogurt undisturbed during fermentation.

3. Keep in the refrigerator for one week.

Homemade vegan soy yogurt - Φτιάχνω σπιτικό γιαούρτι σόγιας - Vegan in Athens

Few more things:

1. I know how impatient you may be the first time you make you own yogurt but despite that please let it ferment undisturbed at least for the first six hours. If you move or stir the yogurt it may not coagulate properly.
2. All the equipment you use must be sterilized.
3. I have noticed that the higher the percentage of fat and protein in the soy milk the thicker the yogurt will be. So choose your soy milk wisely and opt for organic brands without sugar and additives. Additionally, make sure that your yogurt starter contains live cultures. Practically most plain soy yogurts contain live cultures!
4. Remember to save a few tablespoons of yogurt into a sterilized jar in the freezer (or refrigerator if you plan to make a second batch soon), in order to have a yogurt starter for the next time. When you want to make yogurt again, allow to thaw and follow the process described above.
5. At the end of the process, to achieve perfect creamy texture, stir gently with a spoon.
6. If you want to make strained yogurt, line a strainer with a cotton cloth, pour in the yogurt, cover with the cloth and let in drain in the refrigerator for 3-4 hours.

Facebookpinterestmail
Vegan crepes with whole wheat flour filled with chocolate-peanut-butter spread and banana - Βέγκαν κρέπες με αλεύρι ολικής γεμιστές με κρέμα σοκολάτα-φυστικοβούτυρο και μπανάνα - Vegan in Athens

Vegan crepes with whole wheat flour and a scrumptious chocolate – banana stuffing

Crepes are one of my favorite delicacies and that is why I can still remember how thrilled I was the first time that I made vegan crepes, since I thought that eggs and dairy would be essential for some reason. In fact those were Lenten crepes since my sister, who had decided to commit to fasting in the Lent, was wondering whether we could make a Lenten version as, along with waffles, crepes are the kind of food she subconsciously believes that is offered daily to the moral people in heaven. So, in my student kitchen (well, not much different from my current one), we actually made our first vegan crepes with soy milk and caramelized bananas. And although the bananas turned out slightly bitter as I slightly… overcooked the caramel, crepes were simply delicious, with a light taste and an airy texture.

Vegan crepes with whole wheat flour filled with chocolate-peanut-butter spread and banana - Βέγκαν κρέπες με αλεύρι ολικής γεμιστές με κρέμα σοκολάτα-φυστικοβούτυρο και μπανάνα - Vegan in Athens

Making crepes at home is amazing, as I found out that, after practicing a bit, I make my vegan crepes easily and quickly every time we want to enjoy some. One of the best ways to enjoy them is for breakfast, filled with fruits, our favorite nut butter and a little syrup, or as an appetizer with a delicious, melty, salty stuffing with mushrooms or sauteed vegetables or finally as a dessert, garnished with whatever we may desire.

Vegan crepes with whole wheat flour filled with chocolate-peanut-butter spread and banana - Βέγκαν κρέπες με αλεύρι ολικής γεμιστές με κρέμα σοκολάτα-φυστικοβούτυρο και μπανάνα - Vegan in Athens

What I like most is to have my crepes in the morning, especially the days I’m more relaxed and don’t have to hurry up for work. So yesterday, although it was Sunday, I woke up early and as we had decided to spend the day at home, I found that it was the ideal occasion to make some crepes for our breakfast. Firstly I made a nice latte with homemade almond milk while listening to one of my favorite playlists, to fill the atmosphere with beautiful scents and sounds and before even realizing it, the crepes were ready.

Since we are two, I made half a batch, which is five medium sized crepes (two for each of us and the fifth for Petra).

Vegan crepes with whole wheat flour filled with chocolate-peanut-butter spread and banana - Βέγκαν κρέπες με αλεύρι ολικής γεμιστές με κρέμα σοκολάτα-φυστικοβούτυρο και μπανάνα - Vegan in Athens

Ingredients
(for 10 medium-sized crepes, about 18 cm diameter)

  • 2 cups (480 ml) non-dairy milk
  • 1/4 cup (60 ml) orange juice
  • 3/4 tsp salt
  • 2 tsp heaped brown sugar
  • 2 cups (300 g) all purpose flour

for the stuffing

  • 1 batch chocolate cream or carobella
  • 5 ripe bananas

1/2 cup grated walnuts for sprinkling

Vegan crepes with whole wheat flour filled with chocolate-peanut-butter spread and banana - Βέγκαν κρέπες με αλεύρι ολικής γεμιστές με κρέμα σοκολάτα-φυστικοβούτυρο και μπανάνα - Vegan in Athens

Method

1. In a bowl pour the milk, the juice, salt and sugar. Slowly add the flour and stir constantly with a hand mixer or blender. Allow to rest for at least one hour.
2. Brush or spray a non-stick frying pan with a little olive oil and put it over medium-high heat. Pour the batter onto the pan, using approximately 1/4 cup for each crepe. Tilt the pan with a circular motion so that the batter coats the surface evenly.
3. Cook the crepe for about 2 minutes, until the bottom is light brown. Loosen with a spatula, turn and cook the other side.
4. Spread 3-4 teaspoons chocolate cream or carobella on each crepe, add half a banana into slices, roll and sprinkle with walnuts. Enjoy!

Vegan crepes with whole wheat flour filled with chocolate-peanut-butter spread and banana - Βέγκαν κρέπες με αλεύρι ολικής γεμιστές με κρέμα σοκολάτα-φυστικοβούτυρο και μπανάνα - Vegan in Athens

Note: For the chocolate sauce, with which I topped our crepes, I mixed 3 tablespoons of chocolate cream with 1 tablespoon of agave syrup to get a more liquid consistency.

Facebookpinterestmail
Cocoa, seeds, strawberry and banana breakfast smoothie bowl - Πρωινό σμούθι με κακάο, λιναρόσπορο, σπόρους chia, μπανάνα και φράουλες - Veganinathens.com

Chocolate breakfast smoothie bowl (raw, vegan and gluten free)

Breakfast is my favorite meal of the day and I like to have plenty of options when it’s time for it! However for me, breakfast has to be rich in nutrients, healthy and hearty, first of all because when I wake up I’m very hungry and second because the hours that follow it, are the most demanding of the day as I have to go to work and do thousands of things before and after it.

One of the meals I often have for breakfast is this chocolate smoothie because it’s absolutely delicious! Additionally it’s made of 100 % raw, unprocessed ingredients, it has a light and creamy mousse -like texture, it’s rich in nutrients, vitamins and beneficial omega – 3 fatty acids as well as fibers that keep me full for hours after consuming it.

Especially after my morning workout when I am even hungrier, I garnish my smoothie bowl with plenty of cereals, fruits and nuts.

Cocoa, seeds, strawberry and banana breakfast smoothie bowl - Πρωινό σμούθι με κακάο, λιναρόσπορο, σπόρους chia, μπανάνα και φράουλες - Vegan in Athens

Ingredients

  • 1 tbsp flaxseeds
  • 1 tbsp chia seeds
  • 1 tbsp sunflower seeds, peeled
  • ½ cup water or vegan milk or vegan kefir
  • 1 tsp raw carob powder
  • 1 tbsp unsweetened cocoa
  • 1 tbsp blond raisins or 1-2 dates
  • 1 ripe banana
  • ¼ cup strawberries (4-5)
  • 1 tsp wheat grass powder (optional)
  • ½ tsp cinnamon

For garnish

Granola, strawberries, banana slices, kiwi slices, nuts

 

Cocoa, seeds, strawberry and banana breakfast smoothie bowl - Πρωινό σμούθι με κακάο, λιναρόσπορο, σπόρους chia, μπανάνα και φράουλες - Veganinathens.com

Method

  1. The night before or at least half an hour before breakfast, mix the seeds in a bowl with ½ cup of water or vegan milk of your choice and leave in the refrigerator to soak. I usually soak my seeds overnight because they soften and thus add a wonderful, creamy texture to my smoothie smoothie.
  2. Put the seeds with the liquid in the blender and add the remaining ingredients. Blend at high speed until a thick cream has been formed. In my blender (which is a regular one) it doesn’t take more than 1-2 minutes.
  3. Serve immediately and garnish with breakfast cereals, fruits and nuts of your choice.

 

Facebookpinterestmail