Bryanna Clark Grogan’s Vegan Feast Kitchen/ 23rd Century Table

I'm happy to report that, over the last few days, my rotten cold is just about over, my nerve pain (from shingles) discomfort has eased quite a bit (after 4 months), and I have had much more energy in the last few days. I have managed to get some much-needed household and outside jobs done (in the morning, when my energy is highest)-- yay!

That said, I was moved to make some muffins a few days ago, and I made a batch of the same today, as well.  I had stumbled upon a recipe I had written a few years ago that sounded  just perfect for what I had available in my pantry and refrigerator.  But, I tweaked it a bit to make it lower on the glycemic index. I was a bit worried that using low-glycemic whole grains in place of the original white pastry flour, but I needn't have done so. I used only 1/2 cup of wholewheat flour, and replaced the rest with my favorite low-glycemic flour mixture of 3/4 oat flour and 1/4 chickpea flour.  It worked perfectly!

In my original recipe, I made a note stating: "Batter will be kind of runny-- it will be fine." I was a bit nervous about this, but decided to proceed anyway. Again, I needn't have worried-- the muffins turned out just fine-- in fact, nice and moist, but not soggy at all.  I hope you'll give them a try!


Printable Recipe

BRYANNA'S NEW, MOIST LOW-FAT, LOW-GLYCEMIC LEMON, WALNUT, BLUEBERRY MUFFINS
Makes 12 muffins

WET MIX:
1 1/2 cups creamy plant-based milk (I use soy)
1/2 cup sugar of choice (for sugar-free, use 1/2 cup sucralose instead)
1/3 cup unsweetened applesauce
1 T. oil
grated zest of 1 lemon

DRY MIX:
3/4 cup oat flour
1/2 cup whole wheat flour
1/4 cup chickpea flour (or white bean flour)
1/4 cup wheat germ
1/4 cup oat bran
2 tsp. baking powder
3/4 tsp. salt
1/4 tsp. grated nutmeg
1/4 tsp. baking soda
Additional:
1 cup fresh or frozen blueberries (do not thaw them out!)
1/2 cup chopped walnuts (or nuts of your choice)
Optional for topping: brown sugar or coconut sugar

Preheat oven to 400 degrees F and grease 12 muffin cups (or use cupcake liners or my Homemade Palm-Oil-Free, Non-Hydrogenated “Cake Release” (Pan Coating or Professional Baker's Grease).

Blend the Wet Mix ingredients together in a blender or with a stick blender, or a food processor. Set aside Mix the Dry Mix ingredients in a medium bowl.  Add the blueberries and walnuts and stir to coat with the Dry Mix.

Stir in the blended Wet mix and stir well, making sure that there is no Dry Mix still at the bottom of the bowl. As noted in the intro above, the batter will be runny-- see pics below.

QUICKIE POST!


This is an old recipe of mine that I have just resurrected, and I'm loving it!  Super quick and easy to make, and great on toast (with some low-sugar jam) for breakfast or in a PB&J sandwich, or on apple slices and/or celery sticks for a quick snack.

I'm really enjoying using tofu these days, BTW.  The whole soy scare thing is so unfortunate and is the result of misinformation distributed by groups such as the anti-vegetarian Weston A. Price Foundation, and then blindly re-distributed by people and groups who don't do their homework. (See my research here: http://veganfeastkitchen.blogspot.com/p/are-you-concerned-about-safety-ofsoy.html ) There are many types of tofu easily available these days (have you tried smoked tofu?); you can purchase organic tofu; it's inexpensive and full of protein, but low in fat; it's versatile as an ingredient; it can take on all sorts of flavors and seasonings and be used in recipes from cuisines.  

I'm a bit late blogging this week and this will be a quickie blog post, too.  Easter, company, family stuff and working on a longer post (cookbook review) got in the way.  But, until I get that one done (tomorrow?), here's a new recipe I'm quite pleased with.

I'm always on the lookout for low-fat salad dressings that don't scream "low-fat"-- dressings that I can serve to guests who never worry about fat or calories, confident that they won't be disappointed.  I have been using  dressings made with my Oil Substitute for Salad Dressings (4 parts to 1 part olive oil, usually), such as Figgy-Balsamic-Sesame Vinaigrette and variations thereof (UPDATE: or use aquafaba/chickpea canned or cooking broth instead);  or silken-tofu-based dressings, such as Lowfat Poppyseed Dressing or Creamy Lemon-Agave Dressing.  Lately I've been experimenting with creamy dressings made with well-cooked white beans or chickpeas, such as Oil-Free Creamy Bean-Based "Caesar" Dressing.  (I've found that white beans make a good substitute for silken tofu in dressings, if you blend them until they are very smooth.  This is good news because they are much less expensive than silken tofu, and soy-free, if that is a concern.)  On occasion I've used fruit or vegetable-thickened dressings, such as Roasted Garlic Dressing or Blueberry/Pomegranate Vinaigrette.  They have all been well-received.  (I haven't had much luck with chia seed dressings, though, for some reason-- maybe I just don't like chia.)

Today, I had a couple of ripe pears around and I remembered that blended raw pears made a delicious, creamy dessert sauce.   Since pears are a mild-tasting fruit and their fruit is a bit pulpy, but blends down to a creamy texture, I thought it might make a nice thickening for salad dressing, too.  I was right, and the resulting recipe is below.  NOTE: Though I added a couple of tablespoons of olive oil, I think it would be fine without it.  And I think this recipe would be an excellent base recipe for all sorts of variations.   I hope you enjoy it.



Note: When you are tasting your salad dressing, remember that this is not something you are going to drink-- you are only going to use a bit of it to dress your salad greens.  So, it should not have a sharpness that will hit you at the back of the throat and make your eyes water, but it should be full-flavored.

Printable Recipe

BRYANNA'S CREAMY PEAR-BASED VINAIGRETTE (TARRAGON VERSION)-- New, Improved Version Aug. 20, 2015
Makes 2 1/2 cups
Play around with this recipe, using different varieties of  vinegar (or lemon or lime juice),  different herbs, and other types of oil (if you use oil), such as roasted sesame or nut oil.

2 medium, ripe pears, peeled and cored and cut into small dice (about 1 cup)
3/4 cup water
2 tablespoons extra-virgin olive oil 
(Or, for a No-Fat version, omit the oil and use use 2 tablespoons more water, or juice, aquafaba/chickpea broth, or non-dairy milk, creamer or yogurt.)
1/4 cup apple cider vinegar
1 tablespoon Dijon mustard
2 large cloves garlic, peeled
1 teaspoon salt
1 teaspoon dried tarragon (or 1 tablespoon fresh tarragon, minced)
Optional: 1/2 tablespoon golden flax seeds

Blend all of the ingredients together in a high-speed blender until very smooth.  Store in a covered jar in the refrigerator.  Simple as that!

Nutrition Facts

Nutrition (per 2 tablespoons serving): Calories 13.63, Calories From Fat, 7.28, Total Fat 0.84g, Saturated Fat 0.11g, Cholesterol 0mg, Sodium 57.76mg, Potassium 15.35mg, Total Carbohydrates 1.67g, Fiber 0.35g, Sugar 0.91g, Protein 0.1g.

Enjoy!

I've always loved the idea of Bubble and Squeak (or Bubble 'n' Squeak), a traditional working-class British dish made with shallow-fried leftover vegetables from a roast dinner. Potato and cabbage (I prefer Savoy cabbage) are the norm, but carrots, peas, Brussels sprouts, broccoli, cooked greens, or any other leftover vegetables can be used (a mix is good).  Basically a type of hash, the chopped vegetables are fried in a pan together with mashed potatoes or crushed roast potatoes until the mixture is well-cooked and brown on both sides. (The name comes from the bubbling and squeaking sounds made during the cooking process.) It not only makes a thrifty supper, but leftovers are good for breakfast, too.

According to my research, Bubble and Squeak is now eaten most frequently with just the leftover potatoes and vegetables (but often with animal fat), but originally it was more beef than potatoes. "1881 Leicester. Gloss. (E.D.S.) Bubble-and-squeak, slices of underdone beef fried and seasoned, laid on cabbage, boiled, strained,chopped, and fried in dripping." http://www.theoldfoodie.com/2010/08/bubble-and-squeak.html

"It turns out it didn’t begin life as fried mashed potato patties, but as something quite different. In "Economical Cook, and Frugal Housewife: An Entirely New System", Mary Holland – in 1837 – describes a recipe that makes use of leftover boiled beef, not potatoes. The beef should be thinly sliced and fried up with chopped boiled cabbage in butter and some salt and pepper. This recipe goes back as far as the mid-eighteenth century. Indeed recipes for it in this form run right up the mid-twentieth century. It cannot be a coincidence that the dish went from beef-based to potato-based at around the same time as the Second World War and rationing." http://britishfoodhistory.wordpress.com/2011/10/03/65/

So, you have the option of adding cold chopped veggie-"meat", if you like (I used slivered seitan "turkey" this time, but some leftover plain-cooked beans would be a good addition, as well), but it's not necessary.

I used to make it once in a while in old meat-eating days, but, strangely, haven't made a vegan version until lately.  We had a vegan friend over for dinner and I made a vegan from-scratch version, of which we devoured over half in one sitting!  I chose to bake my vegan Bubble and Squeak in a very hot oven, ensconced in a parchment-lined 14-inch cast iron skillet, to avoid the frying and all the fat that involves.

This worked very well, but I realize that not everyone owns a giant cast iron skillet (and not everyone wishes to heft around a hot heavy pan!).  I had to transfer the Bubble and Squeak onto a round pizza pan (using the parchment) in order to flip it to the other side (using more parchment and  another pizza pan), and then hoist it into the skillet again, using the parchment.  So I am recommending what I will do next time-- just use 2 pizza pans (or baking sheets).

However you choose to do it, the potato "body" of the dish was nicely browned and crispy, full of tender broth-simmered Savoy cabbage and diced carrots, and sauteed onions and mushrooms.

This dish is traditionally eaten with what the Brits call "brown sauce", better known in North America as HP Sauce, but DH, of course, chose ketchup, and I was happy with vegan gravy.  NOTE: you can try making your own "brown sauce"-- here a couple of online recipes: http://www.lovefood.com/guide/recipes/14390/niamh-shields-brown-sauce  and  http://kansasa.blogspot.ca/2007/04/hp-sauce-recipe.html


 Printable Recipe

BRYANNA'S BAKED VEGAN BUBBLE AND SQUEAK
Serves 4 to 6
You need two 13-inch round pizza pans and some baking parchment for this method. (You could also use two ordinary baking sheets, if necessary)  NOTE: If you aren't worried about fat, you can cook this in a large heavy skillet with some olive oil mix with a bit of dark sesame oil, frying the mixture in smaller "cakes" over medium heat until they are golden brown on the bottom, and then flipping them over and browning the other side.

3 large russet potatoes, peeled and cut into 1 1/2-inch chunks (more-or-less)
1 large onion, thinly sliced
1 tablespoon olive oil (Optional-- omit if you are fat-free and see note in instructions)
1 tablespoon dark sesame oil  (Optional-- omit if you are fat-free and see note in instructions)
4 large mushrooms (any kind), halved and sliced
3/4 of a small Savoy cabbage, thinly sliced and then chopped about 1/2-inch long
1 large carrot, scrubbed, in 1/2-inch dice
(Note: peas, Brussels sprouts, broccoli, greens, or any other leftover cooked vegetables can be used instead)
3 cups vegetarian broth
OPTIONAL: about 1 1/2 cups slivered meat sub of choice, or plain-cooked beans, drained
1/2 tablespoon dried sage (not powdered)
1/2 tablespoon dried thyme leaves (not powdered)
salt and freshly-ground black pepper

Heat the oven to 500 degrees F.

The next 3 steps can be done pretty much at the same time:

1.) Place the potatoes on to cook until tender, in whatever sort of steamer set-up you use.  I like to place them in a microwave-proof casserole, cover (no water necessary) and cook on high for about 10 minutes.

2.) While they cook, put the simmer the cabbage and carrots together with the broth in a covered pot just until tender.  Drain off the remaining broth.


3.) That done, heat the oils in a large heavy skillet and saute the onions over medium-high heat until they are softened and starting to brown.  Add the mushrooms and saute until they start to wilt. FAT-FREE NOTE:  You can omit the sauteing in oil by microwaving the onions in a microwave-safe covered casserole or dish until softened, and then browning them over high heat, along with the mushrooms, in a nonstick skillet until they begin to brown, adding a squirt of water, broth or white wine as needed to keep the mixture from sticking.


When all the above are done, dump the potatoes into a large, shallow bowl and coarsely mash them-- remember that you're not making mashed potatoes, though!  Add the cooked vegetables, and the herbs, and mash together, leaving it a rather rough mixture.


Add the protein option, if using.  This is what I used:

                                               Sliced seitan "turkey"

This one was photographed made in a cast iron skillet-- I changed the method to using pizza pans or baking sheets to make it easier to handle.

A little New Year's present to my readers: In the interests of  (kitchen) science, I spent my afternoon today experimenting with a lower-fat, sugar-reduced, whole grain, vegan version of the latest microwave mug dessert craze-- chocolate chip cookie in a cup. This sounded like a wonderful idea to me (if I could pare down the calories and still have it taste wonderful) because I rarely make cookies anymore.  There's only the two of us and neither of us can just eat one! With this recipe, we can have the satisfaction of a sweet, gooey treat in a matter of minutes, with no danger of sneaking another one, and it can fit into just about anyone's dietary peculiarities.

Can't say this often enough: This cookie must be eaten fresh and slightly warm-- after they cool off they get kind of stiff and cakey.


          Single serving made in a wide pottery latte cup, using Ener-G egg replacer
                                         
Printable Recipe (both 1 serving and 2 servings)




                            Double serving batch made in small dessert dishes


729.1 calories; 47% calories from fat; 40.5g total fat; 270.8mg cholesterol; 1188.0mg sodium; 156.1mg potassium; 90.7g carbohydrates; 3.3g fiber; 39.5g sugar; 87.4g net carbs; 7.9g protein; 17.3 points  

Happy New Year!

Ever since I had success making sweet vegan pizzelle cookies with my "new" pizzelle maker (which I purchased at Value Village for $10!), I have been wanting to try making crackers with it.  Well, yesterday I finally got around to it, and, though this is a very basic cracker, I am buoyed by another success and eager to try some different formulations!




BRYANNA'S WHOLE WHEAT AND OAT BRAN PIZZELLE CRACKERS
Have fun experimenting with other whole grain flours and meals!
NOTE:  See text above the recipe.
Continue until you have used up all of the batter.

If the crackers seem at all flexible after cooling thoroughly, you may need this extra step (which I did).   Place the crackers on dry cookie sheets and place in a 150-170 degree F oven.  If you have convection, use that (and make sure the oven is venting properly).  If not, leave the oven door open a crack (place a pot holder between the door and the top of the stove to hold it open a crack).  I did this for about 20 minutes.  The crackers were totally crispy afterwards.  Cool them thoroughly before storing in airtight containers.