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

Fat-Free Vegan Oatmeal-Raisin Cookies made with bean puree

My latest obsession is baking and making creamy salad dressings with beans.  Dreena Burton unknowingly  instigated all this, I'm afraid.  I made her wonderful Hummus Salad Dressing and that got me thinking about using pureed white beans to make creamy vegan salad dressings.  A delicious bean-based Caesar Salad Dressing resulted (recipe below) and I'm working on a few more. That led me to some information (mostly from folks who are into food storage) on using puree beans instead of fat in baking (sometimes for all of the fat, sometimes for some of it).  I have held back from intensive experimenting with this because, for reasons of vanity, I don't want to eat too many baked goods, fat-free or not! But I have lots of ideas.  In the meantime, I tried two cookie recipes.  I was not entirely satisfied with the chocolate chip cookies I experimented with (2 versions), so I have put them on the back burner for now, along with using bean puree in muffins.  But I was happy with the oatmeal raisin cookies I tested (and so was DH!), so I'm including the recipe in this post.

Next I tried using a white bean puree in a no-knead pizza dough. This idea has intrigued me for some time and I'm so glad it worked so well (and in a no-knead dough at that!). It's a great way to add healthy protein and bean fiber to a kid-friendly meal.  I looked up the nutrition facts for a Boboli thin-crust for pizza of the same size as mine. 1/2 a Boboli thin crust contains: 70 more calories than mine; 7.5 g fat compared to the 1.2 g in mine; 330 mg more sodium than my crust; about the same amount of protein; and a little over 1 g of fiber compared to 7 g in mine. Not bad!

I use plenty of beans in my day-to-day cooking, but I think using them in more unusual ways would be helpful for many people.  It might be easier to get kids (and older folks with waning appetites) to eat beans in a salad, creamy soup, dip, pizza, muffin or cookie, for instance.  Everyone could reap the benefits of beans, even while claiming to dislike them.

What are these bean benefits?  They are easy to store, easy on the purse, and versatile in the kitchen.  They are filling and low in fat, and according to this study: "Adding beans and other legumes to the diet appears to help people with type 2 diabetes improve their blood sugar control and lower their risk of heart disease, according to new research. Two diets were tested in 121 men and women with type 2 diabetes. Both diets were healthy, but one added legumes, such as chickpeas, lentils, and beans. "People with diabetes did better in terms of blood sugar control on the bean diet versus a diet without beans, which was otherwise extremely healthy," says researcher David J.A. Jenkins, MD, PhD, DSc, professor of medicine and nutrition at the University of Toronto and St. Michael's Hospital in Toronto. The bean diet lowered the predicted risk of heart disease more, too, Jenkins says. And it did so in a way that surprised him, he says. "It reduced heart disease risk predominantly because of its effect on blood pressure," he says.

Well, back to the pantry to check my bean supplies....

THE RECIPES:

The following three recipes feature white beans, but, depending on the color you are aiming for in your recipes, any other beans can be used.  TIP: You can buy cans of beans, of course, but what I've been doing is cooking big batches of beans and freezing them in 1, 2 or 3 cup containers or zipper-lock bags.  If you use canned beans and you have some left over, freeze the excess and add the leftovers together to make enough for another recipe.

WHAT KIND OF WHITE BEANS?  Check out this article.  

BEAN PUREE:  If you want 1 cup iof bean puree, measure out 1 cup of rinsed and drained cooked or canned beans, packing them down a bit.  Puree with a hand/immersion blender, or in a blender or food processor.  If the mixture is too thick to move on the blades, add a little water (carefully) until it does.  Multiply as needed.





Printable Recipe

I had to photograph the Caesar Dressing on a regular salad because I didn't have any Romaine lettuce at the time-- but it was still delicious.

New Orleans-Style White Beans and, below,  Cajun Red Bean Breakfast Hash

                    
Last week I posted about beans and how food science can give you more options for cooking beans, or cooking them faster, maybe even make them tastier. I also posted a photo album of bean dishes I "have known and loved" on my Facebook page and one friend asked about the recipes for two of the dishes, so I'm posting them here this week. They both happen to have Louisiana flair!

About the first recipe: everyone knows about Red Beans and Rice from New Orleans, but I was interested to read about a recipe for Creole "butter beans" and rice, a spicy dish made with "slab bacon" and ham. It was in a 1975 cookbook called "The New Orleans Cookbook" by Rima and Richard Collin. The "butter beans" are actually a type of lima bean-- Gigantes, the very large Greek-style lima beans. I wanted to veganize this dish, but I had no Gigantes (have to go to Vancouver to buy them!), so I used white beans.

The second dish is fat-free recipe I developed for "Dr. Neal Barnard's Program for Reversing Diabetes", for which I did the recipes, but it didn't make the final cut. Dr. Barnard wanted plenty of bean breakfast dishes, but in the end the editors nixed all of them except my bean and grain waffle recipe.  This spicy hash of red beans, potatoes and sweet potatoes is really tasty, especially with the Vegan "Ham" Gravy at the end of this post! (And, if you prefer, you can use some oil-- preferably dark sesame oil for a rich flavor-- in cooking the dish.)

Great Northern Beans

Printable Recipe

BRYANNA'S NEW ORLEANS-STYLE WHITE BEANS (pictured above)
Serves 6
We loved this simple dish and enjoyed it for several days running. To give the dish the sensuous feeling that the bacon would add, I used a little bit more olive oil than I might ordinarily use, plus some dark sesame oil for smoky depth of flavor. PS: I developed this recipe before I learned about the salt-soak and no-soak methods of cooking beans, outlined in last week’s blog, but feel free to adapt the recipe—I'm going to very soon!

1 lb. Great Northern beans (If you use other beans, be sure to see the Important Update at this post.)
5 cups chicken-style vegetarian broth
Aromatics:
2 Tbs olive oil
1 Tbs dark sesame oil
1 large onion, chopped
1 cup sliced mushrooms
1/2 cup chopped celery with leaves
1 Tbs chopped garlic
Seasonings:
2 Tbs soy bacon bits or chips
2 bay leaves
1 tsp liquid smoke (see this post about this ingredient)
1/2 tsp dried thyme leaves
1/2 tsp dried marjoram
freshly-ground black pepper to taste
1/8 tsp cayenne pepper (or more to taste)
1/8 tsp ground mace or allspice

Soak the beans in plenty of water overnight. Drain and add to a large heavy pot with the broth. Place over medium heat.

Meanwhile, heat the oils in a large nonstick frying pan over high heat. Add the onions and stir-fry until they soften a bit.

Add the mushrooms, celery and garlic. Stir-fry further, until the vegetables are wilted and slightly-browned. Scrape the vegetables and all of the oil into the pot with the beans.

Add the Seasonings to the pot, stir well and bring to a boil over high heat. Turn down to a simmer, cover, and cook over low heat until the beans are tender, but not mushy, about 1 1/2 to 2 hours.

Serve with long grain rice.

Nutrition Facts
Nutrition (per serving): 294.4 calories; 24% calories from fat; 8.2g total fat; 0.0mg cholesterol; 71.0mg sodium; 996.3mg potassium; 42.3g carbohydrates; 13.3g fiber; 2.7g sugar; 14.9g protein; 5.8 points.


Printable Recipe

BRYANNA’S CAJUN RED BEAN BREAKFAST HASH
Serves 3-4  (UPDATED October 2014)
Meat and potato hash is an old-fashioned way of serving leftovers for breakfast. This is a tasty modern take-off on that concept, using Cajun spices and the New Orleans staple, red beans. Serve with Vegan “Ham” Gravy (recipe below), or with ketchup. For a special breakfast, serve with scrambled tofu (my favorite is Julie Hasson's recipe).

6 ounces new or red (waxy) potato, diced small
6 ounces sweet potato (orange-flesh), peeled and diced small
(See Note below at beginning of recipe instructions.)
1/2 large green bell pepper, chopped
1 small onion, finely-chopped
2 green onions, finely-chopped
2 cloves garlic, minced
2 cups cooked or canned (a 19-ounce can) small red beans (or pinto beans), rinsed and drained (If you use other beans, be sure to see the Important Update at this post.)
2 teaspoons Cajun seasoning (for a good homemade recipe, see this one from Mother Earth News)
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 cup vegetarian broth

Steam the diced potatoes and sweet potatoes until just tender. (Note: You can use leftover cooked sweet potatoes and/or potatoes if you have some around.)

Use a 10-inch or so heavy skillet that can go under your oven's broiler (such as cast iron or hard-anodized). Spread the bottom to cover with dark sesame oil. Sauté the green pepper, onions, green onions, and garlic over medium-high heat until the onion is softened and starting to brown a little. Add the steamed potatoes and  sweet potatoes, and the beans. Mash the potatoes and beans coarsely right in the skillet with a potato masher. Add the Cajun seasoning, thyme and salt, and the broth. Mix well.

Turn on your oven's broiler to High and set rack about 6 inches below.



Turn down the heat under the pan on the stove to medium. Smooth the hash out evenly over the skillet and cover. Cook for about 5 minutes, or until a crust forms on the bottom.

Cut the "cake" into four to six pieces and carefully loosen it from the pan with a thin spatula. Place the pan under the broiler heat and broil for a few minutes, checking carefully, until the top is a bit browned and crispy.  Remove from the broiler (using a good hot pad to protect your hands!)

Serve hot with "ham gravy" (see recipe below) or ketchup.

Nutrition Facts
Nutrition (per 1/4 recipe): 200.3 calories; 1% calories from fat; 0.3g total fat; 0.0mg cholesterol; 272.0mg sodium; 811.8mg potassium; 40.5g carbohydrates; 11.3g fiber; 3.3g sugar; 10.7g protein.

BRYANNA’S VEGAN "HAM" GRAVY
Yield: Makes about 2 1/2 cups
NOTE: If you don’t use alcohol, you can use a non-alcoholic wine (Ariel is a good brand)--a sweeter type such as Riesling--instead of the sherry.

1 1/2 cups mushroom bouillon
1/3 cup browned flour (see instructions below)
2 3/4 Tbs nutritional yeast flakes
3/4 cup water
1/4 cup dry sherry
1/2 Tbs soy sauce
1/2 Tbs dark sesame oil
1/2 Tbs brown sugar or maple syrup
1/2 Tbs ketchup
3/8 tsp salt
1/4 tsp liquid smoke  (see this post about this ingredient)
freshly-ground black pepper to taste

TO MAKE BROWNED FLOUR, brown 1/3 c. unbleached flour over medium heat in a DRY cast iron pan, stirring constantly, until it is as dark as brown coffee, being careful not to burn it.

In a blender, or with a hand immersion blender, blend the mushroom broth, browned flour, nutritional yeast, water, sherry, nutritional yeast, sesame oil, soy sauce, ketchup, liquid smoke, and salt until smooth. Stir constantly in a heavy saucepan over medium-high heat until it thickens and comes to a boil. Reduce the heat and simmer for 2-5 minutes. Add freshly-ground black pepper to taste.

MICROWAVE OPTION: Pour the mixture into 1 qt. microwave-proof bowl or measuring pitcher. Cook on High for 2 minutes. Whisk vigorously so that the gravy is smooth. Cook again for 2 minutes on High. Whisk again. Cook one more time on High for 1-2 minutes. Whisk well.

NOTE: This can be made ahead and reheated.

Enjoy!

Enjoying an exchange with the audience at the McDougall Celebrity Chef Weekend in Santa Rosa last week. (Photo by Scott Hurlbert)

I'm finally catching up on things after arriving home. We had a great time in Santa Rosa, despite it being alot of work (9 1/2 hours prep one day). DH said he was growing a blister on his chopping hand!). John and Mary McDougall and their PA, Tiffany, were so kind and helpful, the staff at the Flamingo Hotel was fabulous (particularly the kitchen staff-- thank you especially to Maria and Marta!), and the participants were lovely. It is such a pleasure to cook for an eager and responsive audience.

I did two workshops:

"Brilliant Breakfasts"

Chai-Spiced Oat Crepes with Grilled Nectarines and Almond Ricotta update: (update: recipe in my book "World Vegan Feast")

Italian Scrapple (Polenta, Bean and Kale Slices) with Brown Gravy (made with oat and chickpea flour) (update: the recipes are in my book "World Vegan Feast" and also here)

Crispy White Bean and Oat Waffles with Banana and Strawberry Topping (update: there's a version of this recipe here, but with cornmeal as well as oats)

and "The Elegant Bean"

Orange-Rosemary White Bean Pot (recipe below)

Sundried Tomato Polenta Rounds with Braised Kale, Carmelized Onions, and White Beans with Dried Porcini Mushrooms (update: recipe here)

Red Lentil, Bulgur, and Dried Fruit Salad Balls in Lettuce Cups, with Creamy Basil and Garlic Dressing (update: recipe here)

Hummus, re-visited! (update: recipe here)


We were fed SO well-- three fabulous buffets each day (all no-fat, McDougall-style), with big fresh salads, including bowls of vegetables, beans, etc., to add on top, and a variety of dressings. There were usually at least two entrees, plus side dishes and lots of fruit, and a great dessert every evening.

Unfortunately, we didn't have time to take in any of the other presenters, but every chef seemed to be a hit with this crowd. I enjoyed meeting chefs Kevin Dunn and Eric Tucker once again. DH and I both were so happy we had the opportunity to meet, and spend time with, Susan Voisin, of fatfreevegan. I felt like I "knew" her already from some correspondence and her blog, but, trust me, in person is the best. What a wonderful woman! She was very nervous, this being her first cooking presentation, to which I could relate, as I used to have panic attacks in the "old days". We were able to see the first little bit of her workshop before we left and she was doing great. DH said, "She's a natural!" The crowd was loving her already!


My brother's small home vineyard

After the event, we travelled to Northern Sonoma County to visit my brother Tim and his wife Louise, lazing around in the wine country and doing very little. The only way I can do this, usually, is to leave home and not be near a computer or my phone. We were very lucky to have breezy, comfortable weather the whole time. On the way home to our island, we spent a day in Vancouver and visited my cousin, his daughter and new grandaughter, and my youngest daughter and darling 4-year-old grandson.

Now I have to put my nose to the grindstone, but I feel nicely rested.

The following is one of the recipes I presented:


Printable Recipe

BRYANNA'S FAT-FREE ORANGE-ROSEMARY WHITE BEANPOT (a slow-cooker recipe) 
Servings: 10

Starting one of my workshops at Seattle Vegfest last weekend.

I was honored to be invited to present two workshops last weekend at Seattle Vegfest. What a wonderful event! It's so nice to be with so many vegans and vegetarians, to see so many interested people, and to be able to taste so many new foods! The intrepid and incredibly hardworking organizers and volunteers worked so hard to pull off this great 2-day vegetarian event. Vegetarians of Washington signed up over 600 new members on Saturday alone! What a coup!




VegofWa's intrepid leaders, Stewart and Amanda!

I demonstrated two easy Italian dishes on Saturday morning-- Pasta alla Puttanesca, and Easy Tuscan Beans with Spicy Vegetarian Sausage (see the recipes at the end of the post). On Sunday I demonstrated two easy pie recipes-- French Strawberry Pie and Chocolate Banana Creme Pie. Both demos were well received. There were cooking demos and lectures going all day, both days, all free with the $5 entrance fee-- quite a bargain when you consider all of the food samples you could scarf down throughout the day!

Vegfest was so busy that, at times, one could hardly walk down the aisles! But everyone was polite and helpful, and the mood was generally upbeat and exciting!

I didn't have alot of time to browse, but I did make it to most of the booths. A couple of products particularly intrigued me:


Toby's Tofu Paté, which is like a delicious deviled egg mixture, but vegan! There are 5 different varieties. Unfortunately, they are not sold in Canada.



And the second product:

Bella Diva's Vegan Savory and Sweet Butters are whipped almond oil and cocoa butter blended with specialty flavors. It doesn't really taste like butter, but it's very tasty and rich. For vegans who want a raw spread, or who prefer not to use margarine, even a good one like Earth Balance, or who just want something different, this is a delicious new product. It is certainly better for you than coconut oil! There is a plain version, and also Praline, Orange Almond, and Blackberry, sweetened with agave nectar. Check out their page for the ingredients, etc..


Bella Diva's CEO, Lisa Chambers

Here are some more pictures from Vegfest (and see more here, on Stuti's blog). I'll be blogging a little more about products, etc., in the near future.

VegFest Bookstore, run by The Book Publishing Co., my own publishers (that's Bob with the ponytail!)





Doing one of my demos:



Chat Mingkwan, author of Buddha's Table: Thai Feasting Vegetarian Style, and Vietnamese Fusion, two great cookbooks. He's a teacher and cooking tour guide as well!





Manitoba Harvest Hemp products booth (the Hemp Bliss! people!)-- their organic hemp milk is creamy and delicious!





MORE VEGFEST SHOTS:


A Vegfest clown for the kids!


The Field Roast booth!


Small Planet Organic Tofu-- delicious marinated tofu!


Steve Meyerowitz, the Sproutman!

My publisher, Bob Holzapfel, of The Book Publishing Co., took his sister, me and DH, Steve, the Sproutman, Chat, and Tofu Cookery author, Louise Hagler out for a lovely dinner at the upscale Seattle vegetarian restaurant, Carmelita, on Saturday night. The food was generally really good, but these are the dishes we really liked (sorry the photos aren't very good-- the lighting was pretty bad!):


Roasted Cauliflower appetizer-- very crispy!


Pumpkin Risotto


Smoked Mushroom Soup


Stuffed Chickpea Crepe


Coconut Panna Cotta with fresh pineapple

RECIPES FROM MY ITALIAN WORKSHOP, Saturday, March 29th at 10:40 AM:

BRYANNA'S VEGAN SPAGHETTI ALLA PUTTANESCA:

Recipe here, or Printable Recipe