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Cooking with Aquafaba and Boil It to Reduce It Down and Thicken It to About 2 1/2 to 3 Cups

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Cooking with Aquafaba and Boil It to Reduce It Down and Thicken It to About 2 1/2 to 3 Cups 3 Rivers Natural Grocery Co-op & Deli Currents April 2017 April 2017 starch, and a little something acidic to help stabilize it, aquafaba can be whipped up to a lofty peak, with nearly the same structure as whipped egg whites. How to make aquafaba Many aquafaba recipes call for draining a can of cooked chickpeas, and using that liquid. That is certainly easy, and it works pretty well. But you can actually make better aquafaba at home from dried chickpeas, and save both money and the resources that went into making the can that held the chickpeas. There are a few simple tips you'll need to follow. Start with 2 cups dried chickpeas, sorted and cleaned, a piece of kombu seaweed, and water. Kombu is important, as it adds some minerals that make the aquafaba work better. You'll get the best results in a slow cooker or on the stovetop, not in a pressure cooker. Long, slow cooking extracts the most active ingredients from the beans. Use 6 cups of water, and cover the pan so you don't boil off too much liquid. Slow cook on low for 8 hours, or on the stove top on low for about 4 hours. When the beans are very tender but not falling apart, they are done. I like to refrigerate the whole pot so that the beans can continue to marry with the aquafaba, but you can strain them immediately after cooking, if you prefer. Discard the kombu. Measure the strained aquafaba, and if it is more than 3 cups, put it in a pot on the stove Cooking with Aquafaba and boil it to reduce it down and thicken it to about 2 1/2 to 3 cups. by Robin Asbell, Co-op Stronger Together Refrigerate for up to a week, or portion and freeze it. Save the cooked If there were a way to make amazingly tasty recipes, chickpeas for another use (see StrongerTogether.com for recipes). reduce food waste, save money, and replace eggs in baking, would you try it? Well, you can thank the (Continued on page 3) vegans for an exciting new phenomenon. Our plant- based diet friends have put their hive mind to the task of finding a vegan egg substitute, and in the process, created a whole new food for all of us to use. It's called "aquafaba." What is aquafaba? This amazing "new" food is actually something we have been pouring down the drain for years. Chickpea water, the solution that forms when you cook dried chickpeas, has now been christened with a new Latin-derived name. "Aquafaba," "aqua" for water, and "faba" for beans, can be made from any bean, but chickpea water works best. Because this liquid hasn’t commonly been used as a food, food chemists have yet to analyze it to understand how and why it works so well as a vegan egg substitute. Since it comes from chickpeas, it stands to reason that it contains proteins and starches, and another chemical called "saponins." Saponins mix with water to create a soapy texture, which fluffs into a foam when aerated. It's this ability to foam that makes aquafaba a fantastic egg substitute. With a little help from sugar, 1612 Sherman Blvd Fort Wayne IN 46808 (260) 424-8812 Hours: Sunday 10-8, Mon-Sat 8am-9pm 2 3 Rivers Natural Grocery Co-op & Deli Currents April 2017 Mine. Yours. Ours: Owner News You Can Use News from the Board Elements of Cooperation: Understanding Our Foundation Cycle A Sales: by Stephanie J. Demorest, Board Member What does it mean to be part of this local food co-operative? Indeed, what is a co- April 5-April 18 operative organization? Why is our collective and individual health and growth dependent Special orders due April 15 upon our continued adherence to co-operative principles? Cycle B Sales: Many of us became members of this organization because of the high quality of local and organic foods offered, the connections we sense with fellow shoppers as well as the co- April 19-May 2 operative’s friendly employees, and the shared values of the co-op’s member base. These Special orders due April 29 are the appealing things we see on the surface. Yet, the foundational, unseen roots of this co-op go far deeper and extend farther than we have probably ever imagined. The Happy spring! Now that the days are distinctively rich purpose and integrity of our co-operative grocery is what I hope to reveal brighter after work you may be in this article. looking for more quick to the table First, let us look at the basic definition of the word cooperative as it relates to the identity meals as you clean up your yard or of our organization. A cooperative is “’an autonomous association of persons united sneak in a walk or family bike ride voluntarily to meet their common economic, social and cultural needs and aspirations before bedtime. You’ll find easy to fix through a jointly-owned and democratically-controlled enterprise.’” meal components on sale in both of our What?! That is a lot of big, fancy words. We need to break down this definition into some sales this month--from frozen veggies to basic parts that help us understand what it means practically. Autonomous, from autos quick-to-the-table ravioli, dinner mixes, (“self”) and nomos (“law”), means self-governing, independent, and free from outside canned beans, salsa and tomatoes. If a directive forces as much as possible. An association of persons united voluntarily is a group portable meal is more your style this of individual people relating with one another as a unit by their own choice. And the spring you’ll find organic bread from element of choice implies that cooperatives are open to people of various backgrounds. Cooperatives do not discriminate with regard to gender, social class, race, political Twisted Grains or Rudi’s along with preferences, or religious convictions. Membership is open to all who voluntarily enter into selected Organic Valley cheeses for the obligations that sustain the life of the cooperative. So far, then, we can say that the sandwich making and Feel Good cooperative is a collective of individuals who independently, willingly choose to relate and taquitos and Evol frozen burritos at work together in a self-governing body. reduced prices for quick prep. The purpose of this relationship is to meet [members’] common economic, social and cultural Baking for and Easter meal or spring needs and aspirations. This meeting of needs refers primarily to the overall functioning of the cooperative body first and then to individuals who are part of the healthy, collective gathering? Let’s Do It Shredded body. The reason it must first refer to the cooperative organization itself is that none of the Coconut, Wholesome sweeteners, members can really benefit individually over time if the organization itself is not in a state Spectrum 32 oz safflower and of good health. Thus, each member choosing to associate needs to participate in some way. sunflower oil, and the local Food Snob It is through actual member participation that the organization is advanced and that gluten free baking mixes at sale prices individual needs are met. the first half of the month! The final result is a jointly-owned and democratically-controlled enterprise. Member Stay hydrated with organic Knudsen contributions of both time and money lead to joint ownership of the organization. But notice the critical element of democratic control. The word democracy comes from the Greek juices on sale thru April 18 or try C2O words demos, meaning “people” and kratos, meaning, “control” or “rule.” A pure coconut water at 2/$3 for 17.5 oz. democracy is a governing style in which each of the individual people has a chance to Coffee lovers, rejoice! Our bulk speak with regard to governing choices. This does not mean that each individual may ultimately choose the direction of the entire group according to his or her own opinions caffeinated coffees are on sale for or needs; that would indeed lead to anarchy, literally meaning, “without rule” at all! $9.99 per pound this month! (The Bird Democratic control means that “members have the right to participate, to be informed, to of Paradise, Body, Mind, & Soul, and be heard and to be involved in making decisions.” (continued on page 5) Midnight Sun are Co-op Basics, remaining at the every day low price It’s easy to become an owner and you will of $8.99/lb.) Be proud of helping Own it! own an equity share of a local business! coffee farmers make a living wage We are Co+op, Stronger Together! with your purchase of fair trade coffee. Interested in how Current Co-op Membership As always, owners save an extra 10% being a co-op products ordered by the case, even Total Owner Households-1,797 those on Co+op Deals or Owner Bonus owner works? Ask a Total Fully Invested Households-739 Buys. Cases are most often in quantities cashier for more New Households-6 (Feb 23-March 26) of 6 or 12. Go Co-op! information! *These numbers include Active & Inactive Owners 3 3 Rivers Natural Grocery Co-op & Deli Currents April 2017 Vegan Mayonnaise The elegant vegan egg substitute Now you are set to start cooking. When substituting with aquafaba, remember that it has Some aquafaba mayo recipes are none of the fat of eggs, so it's really more like egg whites. Egg whites give loft to angel made with just aquafaba and oil, with food cakes and meringues, which are light and dry.
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