Aquafaba: a revolutionary ingredient in the vegan world

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As vegan, one of the first thing it came to my mind was “what could I use as egg substitute?”. There are several solutions suggested on the web and on the market, but today I want to focus on a recent and great – at least, for all the vegans – discovery.

Few days ago I came across to Aquafaba-based recipes and I have been amazed! I know, you are wondering what aquafaba is? Well, it is an ingredient you would ever think to, but you might already have it in your kitchen. Aquafaba is simply the chickpeas brine, the liquid in the chickpeas can you usually drain away. The chickpeas brine turns out to be an incredible ingredient, because after 10-20 mins it whips up as the egg white does!

All starts around December 2014, Jöel Roessel tried to make a vegan meringue by whipping up the chickpeas brine. The result was stunning and he shared anonymously his experiment on his blog revolutionvegetal.
In March 2015, the vegan cook named Goose Wohlt got inspiration from Jöel’s and shared his discovery on the popular facebook group, Vegan Meringues – Hits and missed!. Also, Goose coined the new word “aquafaba” from the latin “aqua” (water) and “faba” bean.

That’s a wonderful news for the vegan community, as everyone I am so exited! So, I decided to give it a try. Two days ago I made my first attemp, the result wasn’t great – the foam turned out to be not that fluffly and after cooking the surface of the meringues was sticky. That means I haven’t whipped up enough. Unlike egg white, aquafaba is harder to manage partly due to the quality of chickpeas.
However, the picture you see it’s obviously my second attemp, it is far better! And let me just say that making meringues during summer it is not probably the best idea, as the cooking time is so long. But if you are brave as much as I, go ahead! 😀

INGREDIENT
100gr Aquafaba (the liquid in the chickpeas can)*
100gr icing sugar
half vanilla bean
few drops of lemon juice

Preheat fan oven to 167-176 F (75-80 °C).
Pour the liquid in a big bowl then cut the vanilla bean lengthwise and with the tip of a knife scrape the seeds, add them in the liquid. Then, add few drops of lemon juice and start beating. Withouth stopping add half of the icing sugar. Keep on beating. Pour the half sugar left and continue to beat. Be patient! It needs from 12 to 15 min to get a fluffy, firm foam. Now, be creative! Shape the meringues on a baking tray covered with parchment paper. The form of the merigues is up to you. Cook for 2 hours.

*Note: I’ve noticed that if you leave Aquafaba in the fridge overnight, it gets more fluffly and firm after beating.

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References
http://aquafaba.com/community.html
http://www.revolutionvegetale.com

Energizing Summer Blackberries Smoothie

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Keeping in mind the basic rule “high carbs low fat” (I am going to explain you more about it in another article), let’s make a super energizing and fresh smoothie bowl to kick the morning and start off the day with the right foot.

This bowl is rich in magnesium, manganese and potassium, essential elements to knock out the fatigue. Fruits provide lots of fiber which aids digestive health. As you can see, I put goji berries on top of my bowl. This super food is a good source of protein (1 ounce, about 28 gr, provides 12 gr of protein) and it is a very good source of riboflavin which is what makes goji berries well known for their antioxidant function. Goji berries is also a good source of vitamin C, as well as bananas and blackberries. For example, one cup of blackberries provides the 50% of the recommended daily intake. You will see, this smoothie has a wonderful texture, that’s because of the addiction of the oat bran. Source of carbs, as goji berries oat bran contains protein and iron.

INGREDIENTS
3 bananas
4 ice cubes
2 tbsp oat bran
100ml water
Vanilla flavour
100gr blackberries (plus two or three frozen)
Coconut flour
Goji berries

Put in a blender the bananas cut in half, the ice cubes, the oat bran and 100ml of water. Blend till combined. Stop blending and add the blackberries and the natural vanilla flavour as much as you like. You are free to add extra sweetness like stevia, agave or maple syrup. Blend again for a minute.
Place the smoothie in a bowl, sprinkle some coconut flour on top, add frozen blackberries and goji berries as final touch.

Now, you are ready to kick off the day 🙂

Nutrition Facts
Calories 373 kcal / Fat 2,2 gr / Carbohydrate 95,2 gr / Protein 6,8 gr / Fiber 12,6 gr

Reference
1. http://nutritiondata.self.com/facts/custom/280160/1
2. http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5703/2
3. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2
4. http://lpi.oregonstate.edu/mic/vitamins/riboflavin

Welcome

Hello everyone, and welcome to my blog!

I’m Noemi a 22 years old girl from Milan. A month ago I made a radical change in my life – I decided to become vegan and I started to share snapshots of my dishes on Instagram. I like creating harmonious compositions, playing with lights and colours. I would like people who watch my shots to feel a sense of calm, inner balance and happyness. Because is what I feel when I eat my dishes, and to share deeply with you these emotions, why not starting a blog to post my recipes? So, here it is! I have lots of ideas in mind – recipes, new shots, nutritional tips and much more. I hope you will find my blog a little place of joy and I hope to inspire you with my vegan lifestyle!

Noemi