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

My Lowfat Vegan Mayonnaise, utilizing peanuts, sunflower seeds and/or sesame seeds

Peanut and/or Sunflower Seed and Tofu Ricotta

Lasagne made with my Peanut and Tofu Ricotta

After almost 11 years of blogging, I must be getting lazy, because I found myself doing fewer and fewer blog posts every month, and then... nothing new, for about a month and a half. But, in the last little while my interest has been sparked again.  My current interest is in cutting way down on the amount of  oil and expensive (and potentially ethically and environmentally suspect) tree nuts that I use in creamy vegan mixtures, such as sauces, cheeses, mayo, ice creams, spreads, etc.. My reason is only peripherally due to the fact that we are trying to lose some weight. I know that nuts are good for us and I will certainly use walnuts, pecans, etc., in baking for special occasions or for our weekly treat, but it has bothered me for some time now that so many cashews and coconuts are used in vegan cooking these days.  (Oh, and don't forget about almonds!) It's not that I have anything against cashews per se, but, to quote from this article, "What are the most eco-friendly nuts?" (worth a read): "Cashews are a little trickier. They’re light on the land, providing wildlife habitat and preventing erosion, but the processing stage is much more intensive. Cashews grow primarily in Vietnam, India, and northern Africa, but most are shipped to India for processing; there, workers shell the nuts by hand, sometimes exposing their skin to burns from the caustic oils inside. (Check out this detailed look at the system.) And that’s nothing compared to the human rights abuses suffered by some cashew processors in Vietnam, according to Human Rights Watch. Fortunately, there are some Fair Trade cashews to be had, and I’d go for them whenever possible."  Here is an article about the treatment of cashew processors in India. Note from me: They, of course, are more expensive than non-Fair Trade. (And organic does not necessarily mean fair trade as well.) The other tropical nut that is over-used in vegan cooking lately (in my opinion) is the coconut.  I won't go into the nutrition debate here, but there is an animal cruelty issue with coconut products, as well as human and ecological issues. The following is from an article entitled "Are coconut products bad for the environment?": "...The use of coconut oil grew 780 percent between 2008 and 2012, and the demand for coconut water jumped 168 percent between 2010 and 2013. And if an informal survey of my local yoga-goers and farmers market-shoppers is any indication, the boom is still going strong. So what kind of impact are we having? The first consideration: Everyone’s favorite hairy-on-the-outside, succulent-on-the-inside fruit (sorry, kiwi) comes to us from the tropics — Indonesia, most often, plus the Philippines and India, and to a lesser extent, Brazil, Sri Lanka, and Thailand. So unless you’re currently lounging on an idyllic beach — you lucky so-and-so — that coconut product was shipped a considerable distance to reach you, with all the transportation-related carbon emissions that entails. Locavore eating it’s not. Then there’s the growing of the trees themselves. Fortunately, coconut farming isn’t linked to the kind of deforestation that makes palm oil so devastating to local ecosystems. But those lovely coconut trees can still be grown in a monoculture, which hurts tropical biodiversity and soil quality. And finally, there’s the human rights side of things. As with other cultivators of the tropics (those who produce chocolate, cashews, and coffee, to look just at the Cs), coconut farmers very often toil in terrible poverty — as high as 60 percent of them in the Philippines. Coconut water alone sells for a couple of bucks or more per bottle, but the farmers behind it make as little as 12 cents per coconut. Kind of a bitter system, huh?" See also http://www.onegreenplanet.org/environment/is-your-obsession-with-coconuts-harming-the-environment/ Apart from the above concerns, there is the animal cruelty issue I mentioned above. I urge you to read the following and be an informed consumer: See this article for a list of cruelty-free brands of coconut products and other products that contain coconut oil. See photographs at this article:  "Life in chains: Heartrending pictures of caged Indonesian monkeys being sold to coconut farmers" Published earlier this year, the most comprehensive article I read, Pay Coconuts, Get Monkeys, gives us an idea  of what life is like for these monkeys, how valuable they are economically, and how legal loopholes enable trainers and “zoos” to essentially get away with animal abuse and neglect. Early on in the piece a man called Noi Petchpradab, who has been training macaques to harvest coconuts for thirty years, was interviewed and discusses daily life for these working monkeys: "When they are not working, the animals are chained to tree stumps, which Mr. Noi said is due to their aggressiveness. They are given three daily meals, consisting of rice mixed with Lactasoy milk." The article also goes on to say: "Due to their ability to work for long hours, the macaques are capable of collecting 600-1,000 coconuts per day, compared to only 100-200 for humans. On a few occasions, he admitted, the monkeys are so tired they faint. VIDEO: https://youtu.be/8gWEsNL-RJc This practice will surely continue as long as there is both a market for coconut oil and consumers who are ignorant to the fact that this is even happening. Also, there will always be an economic incentive for people in these areas to use monkeys as performers as long as tourists are willing to spend money to visit them." So, what about the domestic favorite, almonds?? See this article: Here’s the Real Problem With Almonds  and this one: The Problem With Eating Almonds That No One Is Talking About "If you care about the drought in California, you might want to read this." **************** What to do?  Yes, we  could use macadamia nuts, Brazil nuts, hazelnuts, pistachios, pine nuts.  But these nuts can be beyond the average budget even if they are grown in North America (especially the last two).   I have not really researched macadamia nuts-- we think of Hawaii first, but they are native to and grown extensively in Australia. Organic macadamias sell for about $25 lb Cnd.  I have used Brazil nuts because, according to this article, "What are the most eco-friendly nuts?: "What about those exotic nuts you mentioned? Brazil nuts, grown in – wait for it – Brazil’s Amazon, actually support the rainforest because they don’t grow well without their natural, diverse ecosystem around them. Cultivating them, then, gives locals an economic incentive not to slash and burn. "Hazelnuts are a dream to grow: long-lasting, hardy, erosion-blocking, and requiring no pesticides. You can find US hazels, mostly from Oregon, and that’s a good bet because of child labor issues associated with Turkish hazelnuts."  But, again, not for everyone's budget in the long run. ****************** So, what's my solution, one that will allow me to make rich-tasting, creamy vegan dishes even on a tight budget and while trying my best to avoid humanitarian and ecological pitfalls? Peanuts and seeds!  They are inexpensive, easy to find, grown in North America, and chock full of nutrition and good fats. I have only just begun my kitchen explorations, but have produced a few delicious items so far, so read on, if you are interested. I'd love to hear what you think, and/or any recipes you've come up with. MY THREE STAPLES: (You can use them alone or in combination.) Raw Hulled White Sesame Seeds Raw Shelled Sunflower Seeds Unsalted Dry-Roasted Peanuts Other possibilities? North American-produced organic hulled hemp seeds and/or pumpkin seeds are other possible choices, but they are also fairly expensive when compared to the three choices above, and can lend a greenish hue to your finished product. Printable Copy BRYANNA'S TOFU & PEANUT OR SUNFLOWER SEED “RICOTTA” Makes 3 1/2 c. Adapted from my book “Nonna’s Italian Kitchen”. This mixture is very similar to the creamy full-fat ricotta used in Italy.  It's so creamy that you can use it as a spread on bread, or as a filling for crespelle (crepes), or in desserts.  NOTE:  Most vegan ricotta recipes that I have seen contain herbs.  This puzzles me because the ricotta that I grew up using in San Francisco was plain.  You could add herbs if you wanted, but it was used as-is in lasagne and in desserts, too. (No, that's not a typo: "In Italian, lasagna refers to one sheet of pasta and its plural form, lasagne, refers to the dish with several layers.") Ingredients: 2 (12.3 oz.) boxes extra-firm silken tofu, crumbled (OR 2 lb. medium firm tofu, pressed down to around 24.6 oz. and drained) 1/2 c. shelled chopped dry-roasted, unsalted peanuts, OR raw shelled sunflower seeds (OR 1/2 & 1/2) 2 T. + 1 tsp. fresh lemon juice 1/2 tsp. salt In a food processor, high-speed blender mix about 3 cups  of the crumbled tofu with the soaked,drained peanuts or sunflower seeds, the lemon juice and salt. Process until they are very smooth.  Then crumble in the remaining tofu and process again in bursts. The resulting mixture should be mostly smooth, but with a little graininess-- it doesn't have to be like cream cheese. Scoop the "Ricotta" into a plastic container and refrigerate.  It firms up when chilled. Nutrition facts Per Serving:        Calories   79.51, Calories From Fat 48.78, Total Fat 5.82g, Saturated Fat 0.73g, Cholesterol 0.00mg, Sodium 87.76mg, Potassium 105.07mg, Carbohydrates 2.42g,    Dietary Fiber 0.75g, Sugar 0.06g, Sugar Alcohols 0.00g, Net Carbohydrates 1.67g, Protein 6.07g   Another recipe using seeds instead of nuts: EASY, INEXPENSIVE, NO-COOK, OIL-FREE VEGAN CREAMER Enjoy!

More kale!  These days I'm constantly looking for great ways to use the ever-abundant kale supply coming out of our garden. Today I give you my version of an old Martha Stewart recipe (from 2009), to which I made a few changes.  1.) I lowered the oil content from 1/2 cup to 2 tablespoons (and I used olive oil); 2.) I used julienned carrots instead of "coins"; and 3.) I "massaged" the kale-- which is just rubbing the sliced raw kale for a very few minutes to break down some of the connective tissue of the kale leaves so that it is softer.

I really liked the idea of the peanut dressing, and it is a delicious, but not heavy, dressing for this salad.  I thought of a few changes I could make next time I prepare this: add some grated ginger to the dressing; add some Sriracha sauce; use small cubes of cooked sweet potato instead of the carrots; use rice vinegar instead of cider...


Printable Copy


Pour the dressing over the vegetables and toss well. Sprinkle with 1/4 cup salted peanuts, whole or coarsely chopped—your choice!

Enjoy!

Update February 2021: I've added some substitutions to the recipe for a lower-sugar, lower-glycemic version.


Homemade vegan peanut butter cookies

Low-fat peanut butter cookies? Well, not exactly, but lower in fat (especially the saturated kind) than most. Mine are also made with whole grain flour, which provides more nutrients and fiber.

I used a combination of applesauce and syrup instead of the extra fat used in the standard recipe, relying only on the fat in the peanut butter itself. Applesauce only makes too soft a cookie, and all syrup makes a cookie that's too crispy.

Unfortunately, I didn't have any chocolate left over from Valentine's Day to make the peanut Blossom Cookie version to photograph, but they are my favorite.


Printable Recipe

BRYANNA'S CHEWY VEGAN LOWER-FAT PEANUT BUTTER COOKIES (WITH CHOCOLATE PEANUT BLOSSOM COOKIE VARIATION)
Yield: 30 cookies
A lower-fat, vegan version peanut butter cookies, AND a variation with the "Hershey Kisses" in the middle that I used to love so much-- except that instead of the "kisses" I use organic vegan dark chocolate chunks or chips.

DRY MIX:
1 3/4 cups wholewheat PASTRY flour (OR, for low-glycemic, try a mixture of 1 cup whole spelt  flour + 1/2 cup oat flour + 1/4 cup chickpea flour)
1 teaspoon baking soda
1/2 teaspoon salt
OPTIONAL: 1/2 cup chopped roasted peanuts
WET MIX:
1/2 cup light organic granulated sugar OR your favorite granulated sugar substitute
1/2 cup brown sugar OR your favorite brown sugar substitute (see https://bit.ly/37naWBh )
1/4 cup smooth unsweetened applesauce
1/4 cup maple syrup
1/2 cup natural peanut butter
1/2 tablespoon Ener-G or Orgran egg replacer powder
2 tablespoons water
2 tablespoons non-dairy milk
1 teaspoon vanilla
ADDITIONAL:
Coarse organic unbleached sugar for rolling

Preheat the oven to 375°F. Whisk the Dry Mix ingredients together well in a medium bowl. (If using the peanuts, stir them in.)

In a food processor, beat the Wet Mix ingredients together til smooth. Add to the Wet Mix to the Dry Mix ingredients in the bowl and mix well. Refrigerate the dough in the covered bowl for several hours (or place in the freezer until the dough is firm, if you are in a hurry!)

Divide the dough into 30 even pieces and quickly roll each into a ball (or as close to a ball shape as you can!), then roll in the coarse unbleached sugar. Place on nonstick or parchment-lined cookie sheets. Use the tines of a fork to press down the dough a little in one direction, and then the other, to make a grid design.

Bake at 375 for 10-12 minutes, or until they are starting to brown on the bottom. Remove pans from the oven and let cool for about 3 minutes, then carefully place the cookies on racks with a spatula to cool thoroughly.

Cool on racks.

VARIATION:
BRYANNA'S CHEWY VEGAN LOWER-FAT PEANUT BLOSSOM COOKIES:

You will need:
30/ 1/2-inch chunks of 70% organic vegan chocolate  (OR you could use 3 or 4 organic, dairy-free, low-sugar chocolate chips on each cookie instead)

Follow the directions for making the dough and chilling it. Do not press down the cookie balls with a fork as directed above. Instead, leave them in the ball shape. Immediately after removing from the oven, top each cookie with a chunk of chocolate while still hot. Place in the turned-off oven for a few minutes to soften the chocolate. Then cool as directed above.

Yield: 30 cookies
(NOTE: These facts are from the original recipe, not the optional substitutes.)

This is going to be a short post about a quick dinner I made the other night with what I had left in the refrigerator before I went shopping!

I found this recipe in an old Homemakers magazine from the library where I work. It sounded good, and I thought I'd serve it with quinoa instead of rice. When I made it, though (with less oil), I found it a bit boring, and I added some soy sauce and otherwise jazzed it up a bit. I also added sliced green onions for a garnish, because the color was kind of dull. You could use thinly-sliced red bell peppers, or anything colorful and tasty. We enjoyed it. It's simple, tasty, homey, inexpensive, and easy.


SPICY STIR-FRIED CABBAGE, TOFU AND PEANUTS, MY VERSION

3 Tbs water
2 Tbs soy sauce
2 Tbs Chinese black bean and garlic sauce (if you can't find this in a store near you, here's a homemade recipe; use veggie broth, of course)
2 tsp balsamic vinegar
1 Tbs sugar
1 Tbs oil
3 green onions, chopped
3 cloves garlic, minced
1/4 tsp red chile pepper flakes
2 tsp minced fresh ginger
1 pkg (350 g or 12 oz.) extra-firm tofu, drained and cubed (NOT silken tofu)
8 cups coarsely chopped Savoy cabbage
1/2 cup unsalted roasted peanuts, chopped
1/2 tsp ground Szechuan pepper (optional)
1 tsp sesame oil
For garnish: 2 more green onions, diagonally sliced

In small bowl, mix together water, soy sauce, black bean sauce, vinegar, sugar and water; set aside.

In wok, stir-fry pan, or large skillet (preferably nonstick), heat oil over high heat; stir-fry onions, garlic, pepper flakes, and ginger until fragrant, about 1 minute. Stir in tofu. Add cabbage; stir-fry until cabbage begins to wilt. Add black bean sauce mixture and stir-fry until cabbage is tender and sauce is dry, 3 to 5 minutes. Stir in peanuts and Szechuan pepper (if using); cook until just heated through; stir in sesame oil.

Serve with rice or quinoa.

Servings: 4

Nutrition Facts
Nutrition (per serving): 291.6 calories; 54% calories from fat; 18.9g total fat; 0.0mg cholesterol; 43.8mg sodium; 741.3mg potassium; 21.2g carbohydrates; 6.5g fiber; 11.2g sugar; 14.8g net carbs; 16.0g protein; 6.6 points.

Original Recipe Source
Homemakers Magazine: February/March 2005

Enjoy!