Description: This is traditional comfort food for many people but with a gluten free and vegan twist to make it a new family favourite and lighter on the waist line to boot, also great for potlucks and other gatherings.
Ingredients:
6 small to medium PEI Potatoes, scrubbed
2 tablespoons light olive oil
2 tablespoons brown rice flour
2 1/2 cups unsweetened soy milk
3 tablespoons GF nutritional yeast flakes
1 small minced onion
1 minced clove of garlic
1 teaspoon gluten-free yellow mustard
1 tablespoon lemon juice to taste
**Prepping the Potatoes**
1 – Wash and Scrub the Potatoes, then you can either leave the peel on or remove it – its a personal choice (leaving it on means it retains more of its fibre/nutritional content).
2 – Now you need to slice up the potatoes, you can use many methods to do this, by hand, using a mandolin or even just a good knife or using a electronic food slicer.
3 – Once sliced to your liking they are going to be a tad crunchy so its recommended that you heat up a pot of salted water and put the slices of potato into the boiling water and soak them for around five minutes, until they are not as crispy then drain and set aside.
NOTE: If you do not have the space on the stove you can boil water in a kettle and add it to the bowl the potato slices are in and set a timer for five to ten minutes (or longer depending on the thickness of the slices) and drain when semi tender to the touch.
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**Making the Sauce**
1 – In a saucepan, heat the olive oil over medium heat, and stir in the rice flour (string them together make sure they are well combined and don’t stick to the bottom of the pan/pot).
2 – Cook and stir the flour, it should start to make a thick paste in the process (about 40 seconds or less), continue stirring the mixture to cook out the gritty taste of the rice flour (be careful to not let it burn though).
3 – Once the mixture is ready slowly add in the soy milk (keeping the heat on medium high) and using a whisk blend the soy milk and rice mixture together.
4 – You will need to bring the mixture to a boil (it will thicken as it heats though), when its thickened up reduce the heat to low. At this point in time add in the nutritional yeast, onion, galic, sea salt, mustard and lemon juice. Using the whisk to blend everything together (again making sure that nothing sticks to the bottom of the pan/pot).
5 – Continue heating and stirring the sauce over low heat for about five to ten minutes until it’s thickened, once this has happened remove from the heat and set aside.
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**Assemble your dish**
1 – Preheat the oven to 350ºF.
2 – Depending on how many layers are you looking to make (do to size of dish used) you need to add a quarter to half of the sliced potatoes to the bottom of the baking dish.
3 – Now get the sauce you made in part one and pour a quarter to half the sauce over this layer, making sure to press down a bit so that the sauce seeps in and around all the slices in that layer.
4 – Step and repeat for the next layers until you teach the last layer and this layer you make sure to pour the last of the sauce over the top, pressing down slightly making sure that the sauce coats everything as much as possible. At tis stage you can shake over the top extra nutritional yeast if desired.
5 – By now the oven should be at temp, thus you can now cover and bake for and hour (remember cooking times will vary depending on your oven and location/elevation) in the centre of a 350ºF oven. Then uncover and bake for an additional 10 to 15 minutes (at this point if you are going to use vegan cheese its the time to do so), until the potatoes are fork tender.
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BELOW You can find the various serving sizes that this has been broken down into – 6 people, 8 people, 4 people and the entire bake as a single undivided into personal servings.
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Amount Per Serving (serves 6 people)
Calories = 266.7
Total Fat = 6.5 g
Saturated Fat = 1.0 g
Polyunsaturated Fat = 1.4 g
Monounsaturated Fat = 3.8 g
Cholesterol = 0.0 mg
Sodium = 87.5 mg
Potassium = 1,126.0 mg
Total Carbohydrate = 44.3 g
Dietary Fiber = 7.2 g
Sugars = 4.9 g
Protein = 9.1 g
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Vitamin A 4.3 %
Vitamin B-12 61.7 %
Vitamin B-6 174.8 %
Vitamin C 72.6 %
Vitamin D 12.5 %
Vitamin E 3.2 %
Calcium 22.0 %
Copper 14.5 %
Folate 13.5 %
Iron 13.9 %
Magnesium 19.4 %
Manganese 29.3 %
Niacin 94.6 %
Pantothenic Acid 10.1 %
Phosphorus 22.4 %
Riboflavin 178.2 %
Selenium 11.1 %
Thiamin 200.0 %
Zinc 11.0 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Amount Per Serving (Serves 8 People)
Calories = 200.1
Total Fat = 4.9 g
Saturated Fat = 0.8 g
Polyunsaturated Fat = 1.0 g
Monounsaturated Fat = 2.9 g
Cholesterol = 0.0 mg
Sodium = 65.6 mg
Potassium = 844.5 mg
Total Carbohydrate = 33.2 g
Dietary Fiber = 5.4 g
Sugars = 3.7 g
Protein = 6.9 g
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Vitamin A 3.2 %
Vitamin B-12 46.2 %
Vitamin B-6 131.1 %
Vitamin C 54.4 %
Vitamin D 9.4 %
Vitamin E 2.4 %
Calcium 16.5 %
Copper 10.8 %
Folate 10.1 %
Iron 10.4 %
Magnesium 14.5 %
Manganese 22.0 %
Niacin 70.9 %
Pantothenic Acid 7.6 %
Phosphorus 16.8 %
Riboflavin 133.7 %
Selenium 8.3 %
Thiamin 150.0 %
Zinc 8.3 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Amount Per Serving (Serves 4 people)
Calories = 400.1
Total Fat = 9.7 g
Saturated Fat = 1.5 g
Polyunsaturated Fat = 2.1 g
Monounsaturated Fat = 5.7 g
Cholesterol = 0.0 mg
Sodium = 131.3 mg
Potassium = 1,689.0 mg
Total Carbohydrate = 66.4 g
Dietary Fiber = 10.8 g
Sugars = 7.4 g
Protein = 13.7 g
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Vitamin A 6.4 %
Vitamin B-12 92.5 %
Vitamin B-6 262.3 %
Vitamin C 108.9 %
Vitamin D 18.8 %
Vitamin E 4.8 %
Calcium 33.0 %
Copper 21.7 %
Folate 20.2 %
Iron 20.8 %
Magnesium 29.0 %
Manganese 44.0 %
Niacin 141.8 %
Pantothenic Acid 15.2 %
Phosphorus 33.6 %
Riboflavin 267.3 %
Selenium 16.6 %
Thiamin 300.0 %
Zinc 16.6 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Amount For the Entire Portion Undivided
Calories = 1,600.5
Total Fat = 38.9 g
Saturated Fat 6.0 g
Polyunsaturated Fat 8.3 g
Monounsaturated Fat 22.8 g
Cholesterol = 0.0 mg
Sodium = 525.2 mg
Potassium = 6,756.0 mg
Total Carbohydrate = 265.6 g
Dietary Fiber = 43.1 g
Sugars = 29.6 g
Protein = 54.9 g
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Vitamin A 25.8
Vitamin B-12 370.0 %
Vitamin B-6 1,049.1 %
Vitamin C 435.5 %
Vitamin D 75.0 %
Vitamin E 19.2 %
Calcium 131.9 %
Copper 86.7 %
Folate 80.8 %
Iron 83.2 %
Magnesium 116.2 %
Manganese 176.0 %
Niacin 567.4 %
Pantothenic Acid 60.8 %
Phosphorus 134.6 %
Riboflavin 1,069.3 %
Selenium 66.4 %
Thiamin 1,200.2 %
Zinc 66.3 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.