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

(UPDATED on June 30, 2020.)

I haven't been blogging lately, but I have been cooking and researching!  My new doctor sent me to an internist a few weeks ago and I've been told that I am not pre-diabetic, as I was previously told by another doctor, but I am actually diabetic. It's not so bad as to need insulin, and my glucose levels have actually gone down, but I do need to be more strict about my diet and exercise. So, I am still on a low-glycemic diet, of course, but also counting carbs and sugars, and I am getting back into walking, weights and other exercise, now that my shingles nerve pain has lessened quite substantially (after 6 months!).

So, a lot of my time has been taken up with research and experimentation, as you can imagine!  It's not that hard for me to resist the temptation of white bread (my husband's homemade, with some oats and wheat bran in it), pizza, and desserts, etc., because I am determined not to ever have to use insulin, to lose some weight, and to still make food that is delicious and health-promoting. Sprouted grain bread is my choice now, farinata instead of pizza dough (see https://veganfeastkitchen.blogspot.com/2014/04/farinata-italian-chickpea-flour-pancake.html ), fruits for dessert, and the odd homemade low-sugar treat.

That said, I love chocolate and I don't want to give it up!  I can have a bit of dark chocolate (at least 71% chocolate) for a treat, but I want to create some chocolate recipes at home, too.  I had heard about chickpea chocolate spreads and, since I always have a supply of cooked chickpeas in my freezer, I decided to try making some.  Below is my recipe and, with two options for sweeteners,  and Nutrition Facts.  

If you have to be very strict about sweets, you could use your favorite sugar-free sweetener. Personally, I really dislike stevia, so I would use sucralose (Splenda) for a sugar-free product. After much research, I don't see that using those products once in a while would cause any harm.  The most important thing, in my opinion, is to work steadily towards curbing your taste for sweets.

Anyway-- enough chatter!  Here's the recipe!



My husband and I are enjoying this yummy spread on toast, or on apple slices-- small amounts, of course. It's not as sweet as Nutella, for sure, but I now prefer less sweet.  (You can check out the nutrition facts for my spreads at the bottom of the page,and there is a photo of the nutrition facts from a jar of Nutella just below.) UPDATE: You can make chocolate milk by blending 2 tablespoons of the spread with a cup of your favorite plant-based milk-- I used an immersion/stick blender.

BRYANNA'S CHICKPEA CHOCOLATE SPREAD, TWO WAYS
Makes 1 7/8 cups (2 cups when made with Date Paste)
15-16 servings-- 2 T. each serving

This delicious spread is a much more nutritious and dairy-free, palm oil-free option than Nutella, and also less expensive. (See Nutella nutrition label just below, to compare with both versions I have devised .) It's not as cloyingly sweet as Nutella, but the chocolate flavor is deeper and more pronounced, which is a plus, in my opinion!


See Nutrition facts for Chocolate Chickpea Spread made with syrups, or with date paste, at the end of this post. NOTE: When made with Date Paste, the spread is not quite as sweet, but calories, carbs and sugars are somewhat lower.

1 1/2 cups canned or cooked chickpeas, rinsed & drained (14-15 oz. can)

Blend all of the ingredients in food processor until very smooth.  Store in jar in the refrigerator in a tightly-closed jar for up to two weeks.

HOMEMADE DATE PASTE  (Makes 3 cups)
NOTE: I use organic Deglet Noor pitted dates, but you can use pitted Medjool dates, if you like.
***You can also use the more inexpensive, tightly-packed block of pressed baking dates from your supermarket, but you will need to weigh the dates -- 15.25 ounces for this recipe. You may also need to add a bit more hot water when processing.***

2 cups (tightly packed) pitted, chopped dates (See Note above)
3 cups boiling water


Soak the dates in the boiling water in a COVERED heat-proof bowl or batter bowl for about 30 minutes.

In the bowl of a large food processor fitted with an "S" blade, combine the soaked pitted dates and water.

Process until very smooth, scraping down the bowl to make sure all of the dates are pulverized. Add a bit more water if the mixtured is too thick.  It should be thick enough to mound up on a spoon, not runny.

Store the date paste in an airtight container in the refrigerator for up to two weeks, or you can freeze it in amounts that suit your cooking or baking needs.

NUTRITION FACTS
For recipe using Date Paste:

Nutrition Facts
Serving size: 2 tablespoons
Servings: 16
Amount per serving
Calories	105
% Daily Value*
Total Fat 4.7g	6%
Saturated Fat 1.1g	6%
Cholesterol 0mg	0%
Sodium 105mg	5%
Total Carbohydrate 14.7g	5%
Dietary Fiber 3g	11%
Total Sugars 6.4g
Protein 4g
Vitamin D 0mcg	0%
Calcium 11mg	1%
Iron 2mg	9%
Potassium 132mg	3%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Recipe analyzed by

For recipe using Splenda (sucralose-- a sugar alcohol):

Nutrition Facts
Serving size: 2 tablespoons
Servings: 16
Amount per serving
Calories	80
% Daily Value*
Total Fat 4.7g	6%
Saturated Fat 1.1g	6%
Cholesterol 0mg	0%
Sodium 105mg	5%
Total Carbohydrate 8.1g	3%
Dietary Fiber 2.4g	8%
Total Sugars 0.8g
Protein 3.6g
Vitamin D 0mcg	0%
Calcium 11mg	1%
Iron 1mg	8%
Potassium 132mg	3%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Recipe analyzed by

Enjoy!

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.  

This recipe is an old one in our house-- I developed it for my book "The Fiber for Life Cookbook", published back in 2002.  Nothing fancy, but nutritious and delicious. My granddaughter has been enjoying them today, too.  No need for butter on these-- just a little of your favorite jam!


Printable Copy

NOTE: The recipe has been updated to add the option of using agave nectar or maple syrup, or date puree instead of brown sugar.

I love using beans-- not only is savory dishes, but in desserts and salad dressings, and anywhere else that they add texture, flavor, protein, fiber, creaminess, etc..  If the beans can stand in for eggs or fat or flour, that's even better.

So, the other day I finally got around to trying the basic flour-less chickpea chocolate chip cookies that are all over the internet. There are small variations in the recipe, but, basically, the mix is 1 1/4 cups drained cooked or canned chickpeas in a food processor with 1/2 cup + 2 T. natural peanut butter (or other nut or seed butter), 2 tsp. vanilla, 1/2 cup packed soft brown sugar (some people use 1/4 cup agave or maple syrup), 1 tsp. baking powder (some use less), and a pinch salt, processed until smooth and mixed with 1/2 cup chocolate chips.

We were impressed by the cookies, but thought the flavor was a little flat and they didn't spread out enough for my liking. So, today I started playing around with the recipe (can't  help myself!) and here's what I came up with.  It's still a simple recipe, but we like the flavor and texture better in this version.

Homemade soy milk with both cookie versions.

Tips: 
Use natural peanut butter, not the sweetened, hydrogenated kind.
Make small cookies.
Let the cookies cool for several hours before serving (unless you like them a bit gooey!).

Printable Copy RECIPE UPDATED SEPT. 30, 2018

I haven't posted any dessert recipes for a while, so, it being National Peanut Butter Day and all, I decided that the time has come to blog a recipe I devised in 2007 for my now-defunct Vegan Feast newsletter. (Of course, you can use another nut butter if you or a loved one or guest is allergic to peanuts.)  These babies are not what I would call low-fat, but, at 225 calories each, they are not excessively rich either. (The "triple-threat", BTW, is cocoa powder, semisweet chocolate, and chocolate liqueur.) Mmmmmm!


Printable Recipe

Printable Recipe