Category: Essential Fats

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Dark Chocolate Coconut Cookies! Rawr!

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We love our oatmeal chocolate chip cookies but we wanted to mix it up a bit and have something that would make for a healthier pre-workout snack. Well, oh my lord, these are incredible! Wow! They taste just like moist brownies. But, believe it or not, they have very little added sugar and require no baking, and include the health-promoting ingredient maca, which means we can better justify indulging in several cookies on a daily basis.

Ingredients:
Makes about 18 cookies.
(Some of these ingredients may require a visit to a health food store or the “green” section of your supermarket. Or you can use the links I’ve provided and order the ingredients online. Trust me, these are so good, it’s worth it!)
1/2 cup shredded coconut
2/3 cup coconut flour
4 tbsp cocoa powder
4 tsp maca powder
3 tbsp agave nectar
4 tbsp almond butter
1 tsp vanilla extract
12 large Medjool dates, pits removed
3/4 cup dark chocolate chips

Instructions:
1. Heat a small frying pan over low heat and add the coconut. Toast coconut until it has turned an amber color, about 1-2 minutes, stirring constantly. Remove from heat.
2. Place the toasted coconut, coconut flour, cocoa powder, maca, and agave into a food processor and start the machine.
3. Add the almond butter and vanilla extract, then one at a time, add the pitted dates and process until a crumbly dough has formed. The dough should be, well, doughy. Like a thick cookie dough. If too wet, add additional coconut flour. If too dry, add water, a little at a time, until optimal doughiness is achieved.
4. Transfer to a bowl and mix in the dark chocolate chips. Using clean hands, grab about a table spoon and squeeze and roll to form a tight ball. Flatten the ball using your palm to form a small cookie. You’re welcome!

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Black Bean Burgers with Cashew Mayo

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The recipe for these burgers come from a cookbook by Candle79, an amazing vegan restaurant in New York City. The burgers are flavorful enough that you don’t even need toppings, but of course toppings are always great. The cashew mayo was a happy accident. We were out of veganaise so I quickly whipped something up with just a few ingredients and it was really, really good–light and creamy with a touch of saltiness. Puree 1 cup of raw cashews, 1 garlic clove, and 1 tablespoon tamari with 3/4 cup water. Cashews are such a versatile ingredient. You can use them to make anything from cream cheese to salad dressings to cake frosting. “Cashew” is also the cutest word ever. Cashew! Gazuntite.

Ingredients:
(Makes 8 burgers)
4 cups black beans, soaked overnight
1 cup peeled and diced carrots
1 cup peeled and diced onion
3/4 cup diced red bell pepper
3/4 cup diced yellow or green bell pepper
1/2 teaspoon salt
3/4 cup cornmeal
1/2 teaspoon ground cumin
2 tablespoons chili powder
1/4 teaspoon cayenne
1 cup chickpea flour (buy packaged or grind your own dried chickpeas in a blender)
1 1/2 teaspoons fresh lemon juice
1/2 cup chopped cilantro
optional: whole wheat or gluten-free buns, avocado, sprouts, sliced tomatoes
Cashew Mayo
1 cup raw cashews
1 garlic clove
1 tbsp tamari
3/4 cup water

Instructions:
1. In a large saucepan, simmer the beans in 5 cups of fresh water for 35 minutes. Drain the beans, reserving 1 cup of the cooking liquid.
2. In a large bowl, mix together the carrots, onion, peppers, salt, and cornmeal. Then stir in the cumin, chili powder, cayenne, chickpea flour, lemon juice, and cilantro. Stir in the black beans and form into patties. Add a bit of the reserved cooking liquid to the mixture to moisten if it is too dry. Or if you prefer a smoother-textured burger, blend half of the mixture in a blender until smooth and combine with the remaining mixture.
3. In a skillet, cook the burgers for about 3-5 minutes on each side. Serve with desired toppings and enjoy!
4. Puree all the ingredients for the cashew mayo in a blender until smooth.

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Apple Cinnamon Energy Bars

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These energy bars are a staple in our house. Robert brings two to work everyday. The recipe comes from Thrive: The Vegan Nutrition guide to Optimal Performance in Sports and Life by Brendan Brazier, the professional ironman and triathlete. Unlike commercial energy bars which provide sugary stimulation from highly-processed ingredients, these homemade bars provide real nourishment that delivers sustainable energy. We wrap them individually and store them in the freezer. They wont freeze solid (no thawing necessary) but will maintain their chewiness so they are perfect to bring along on a hot or cold day.

Ingredients:
1 small apple, cored
1 cup dried dates
1/2 up cooked quinoa
1/4 cup almonds
1/4 cup ground flaxseed
1/4 cup hemp protein
2 tsp cinnamon
1/2 tsp nutmeg

Instructions:
1. In a food processor, process all ingredients together to desired mushiness.
2. Shape into balls or bars. Wet hands with water while shaping to prevent sticking. Recipe yields about 12 bars.

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Fried-Free Falafel + Green Tahini Dressing

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     Crunchy on the outside and moist on the inside, everyone adores falafel. And as a plant-based dish these Middle Eastern patties are a natural favorite among vegans. The one draw back of falafel is that it’s deep-fried, making it less than ideal for those of us concerned about our hearts (or waistlines). But worry not! This baked version will eliminate such concerns without sacrificing any flavor at all. We’ve been enjoying our falafel over greens with a tahini dressing (recipe also below) but they would also be delicious in a whole wheat pita pocket or wrap. Another new favorite!

Ingredients:
(Makes 12-14 patties)

2 (15 oz.) cans chickpeas
4 cloves garlic
1 small onion, chopped roughly
1 cup loosely packed fresh parsley leaves
3 teaspoons vegetable broth or water
1/2 cup chickpea flour*
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon paprika
1 teaspoon baking powder
1/2 teaspoon salt, or to taste
Several pinches of freshly ground pepper
* If you have a good blender you can make your own by grinding up dried chickpeas till they turn to powder. You can find it at most health food, Indian, or Middle Eastern stores, or order it online (Bob’s Red Mill is a popular brand). You could also use corn flour.
Dressing:
(Makes about 1 cup)
2 to 3 cloves of garlic
1/2 cup chives (dried or fresh is fine)
1/2 cup parsley
2 tablespoons tahini
2 tablespoons nutritional yeast
1 tablespoon miso
1/3 cup water
2 tablespoons lemon juice
1/2 teaspoon salt

Instructions:
1. Preheat the oven to 400 degrees. Pulse the chickpeas and garlic in a food processor.
2. Add the onion, parsley, and broth, and blend till relatively smooth.
3. Transfer the mixture to a mixing bowl. Mix in 6 tablespoons chickpea flour, cumin, coriander, paprika, baking powder, salt, and pepper.
4. Form the mixture into ping pong-size balls, then flatten a bit into patties. Cover both sides of each patty in chickpea flour.
5. Spray a baking sheet with nonstick cooking spray. Place patties on the baking sheet. Bake for 18-20 minutes; they should be browned on the under side.
6. Remove the pan from the oven, then flip the falafel and bake for 8-10 more minutes. Serve warm or cool.
Source: Appetite for Reduction by Isa Chandra Moskowitz
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Wholehearted Granola

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Can granola motivate you to get out of bed in the morning? This one sure can! Yes, it is that good. Not only will you adore the taste, but it’s packed with fiber, protein, and essential fatty acids so it’ll leave you well-nourished and well-satiated for hours. I love eating it dry while Robert usually eats it with almond milk. Either way, it’s good stuff!

Ingredients:
1 apple, diced
2 cups oats
1 cup sunflower seeds
1 cup ground flaxseed
1 cup hemp protein
1 cup unhulled sesame seeds
1 cup raw almonds, diced
3 tsp cinnamon
1/2 tsp nutmeg 1 packet ground stevia leaf (1/2 tsp)
1/2 tsp sea salt
1/2 cup molasses

Instructions:
1. Preheat oven to 250 degrees.
2. Combine all the ingredients in a bowl and mix well.
3. Spread on a baking tray lined with parchment paper. Bake for 1 hour or until toasted. Let cool and store in the fridge.

Source: I adopted this recipe from Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by Brendan Brazier. The only part I changed was omitting the oil.
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The Mighty Power of Sea Vegetables! (omega-3’s)

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All too often, when many of us decide to widen our circle of compassion to other animals, fish seem to get excluded from that circle. In my journey going vegan, fish were the last animals I stopped eating. Perhaps this is because fish aren’t enough “like us” or they aren’t “cute” or they don’t make sounds when they are in pain. I also believed, as many do, that eating fish was healthy, even necessary. This, however, could not be more wrong. Fish are NOT a health food.

How could fish possibly be healthy when they are so heavily laden with toxic chemicals that pregnant woman are advised to avoid consuming them? In addition, like all animal products, fish are high in cholesterol. Per gram, fish has comparable cholesterol levels to beef, chicken, and pork. And per calorie, fish has even higher cholesterol levels. As Dr. John McDougall describes, “feeding fish to people instead of beef, pork, or chicken, causes predictable increases in their blood cholesterol levels that are virtually the same.”

As an animal protein, the protein from fish are highly acidic in nature, making it terrible for the bones. When we consume highly acidic protein (which all animal proteins are) the body must take measures to balance out the blood and make it more alkaline. To do so, the body pulls calcium, the mineral in our body that is most alkaline, from the bones. Over time, the bones weaken as a result of this survival mechanism.

Some may now be thinking, “Well, what about omega-3 fatty acids? Don’t we need to consume fish to get those?” Absolutely not! The omega-3 fats in fish are derived from the algae or the algae-eating creatures they consume. That’s right, they get them from plants! Plus, the majority of fish consumed in the US are farmed (90 percent of all salmon!) and fed a diet of cheap fish meal which is devoid of those omega-3’s but high in antibiotics and pesticides. So there is no reason to eat fish to get the good stuff! We can go straight to the source ourselves–by eating sea vegetables!

Sea vegetables are among the most nutritionally dense foods in the world. They contain 10 times the calcium of cow’s milk and several times more iron than red meat. Sea veggies are also very high in protein and a rich source of vitamins (especially A, B, C, E, B12) and minerals (potassium, magnesium, phosphorus, and iodine). They also have some unusual and spectacular phytonutrients, including sulfated polysaccharides that bring along with them anti-inflammatory, anti-viral, and cardiovascular benefits.

This seaweed stir-fry has become a staple in our kitchen. It’s really quick to prepare and it’s so, so tasty.

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Ingredients:
1 tablespoon minced garlic
2 tablespoons minced and peeled ginger
1/2 cup chopped scallions
1/2 cup thinly sliced kombu, soaked in water for 15 minutes
2 stalks celery, thinly sliced
2 cups soaked and thinly sliced sea greens like arame, hijiki dulse, wakame, and alaria
1/4 teaspoon chili flakes
1/4 cup water
2 tablespoons tamari
1 cup cooked brown rice (optional)
Instructions:
1. Heat a wok or a large, deep skillet over medium high heat for 3-4 minutes.
2. Add the garlic, ginger, and scallions. Cook, stirring for about 15 seconds, then add the kombu, celery, chili flakes and sea greens. Then add the water and soy sauce, and turn the heat to high.
3. Cook, stirring constantly until the sea vegetables are tender, about 7 minutes.
4. Serve over brown rice or store, covered, in the refrigerator for up to a day. Enjoy!
Sources: Dr. McDougall’s “Fish is Not Health Food“; WHFoods: Sea Vegetables; Color Me Vegan by Colleen Patrick-Goudreau; How to Cook Everything Vegetarian by Mark Bittman
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“Not Out to Lunch” Tempeh Sandwich

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Robert has been eating a variation of this sandwich everyday for the past few weeks and loves it. It is so much cheaper than buying lunch out–even from the cheapest fast food place. It just takes two minutes to make and pack up in the morning–less than it takes to go through a drive-thru. And what could you possibly want from a drive-thru anyway? Some diabetes? A little bit of heart disease? Come on now! That’s just silly. So pack a lunch. It’s less expensive, less time consuming, less polluting, and so much healthier for you. And, of course, delicious!

Ingredients:
1 package tempeh
Vegenaise
sprouts
chopped bell pepper
avocado
whole wheat bread

Instructions:
1. Make your tempeh on the weekend to use for the week. Cut it into 1/3 inch slices. Steam it for 10 minutes. Saute in a pan, about 5 minutes per side or till golden brown. Add 2 tablespoons soy sauce and cook for 1 minute more. Store in the fridge.
2. Take out two slices of bread, add your toppings, 4 slices of tempeh and you’ve got yourself a sandwich!

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Purple Cabbage Salad + Goldhouse Gold Dressing (Vitamin B12)

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“Where do you get your vitamin B12?”
This is a common question asked of vegans. Many people think they get vitamin B12 by eating the flesh of animals. I have even heard this be used as an excuse for why humans have to eat other animals. Puh-leeez! Vitamin B12 is not, repeat not, animal-derived. When an animal consumes particles of soil or manure along with grass or feed, b12-producing bacteria are consumed and the vitamin ends up in the animal’s flesh or milk as a result. So the animal is just being used as the “middle man.”
In centuries past, humans had direct access to B12 from their produce, but now that fruits and veggies are so scrupulously cleaned and grown in soils that have been treated with pesticides and herbicides with less B12-producing bacteria, they aren’t such a reliable source.
Enter Nutritional Yeast, a cheezy-flavored powder that is fortified with B12. It is such an easy thing to include in your diet. The Liquid Gold dressing in this recipe is one of our favorite things to put on pretty much anything. Two tablespoons of this delicious, creamy sauce provides your day’s supply of omega-3 fatty acids and 80% of your B12 for the day! It’s also packed with riboflavin and other B vitamins.

Ingredients:
Goldhouse Gold Dressing:
2 tbsp ground flaxseeds
2 cups water or vegetable broth
3/4 cup lemon juice
3/4 cup balsamic vinegar
1/4 cup low sodium tamari
1 cup Nutritional Yeast powder or flakes
2 tsp Dijon mustard
1 tsp ground cumin

Salad:
1 head of purple cabbage
1/3 cup dried tart cherries
1 cup dry quinoa

Instructions:

1. Blend the dressing until smooth. It can be kept in a jar with a lid (I store mine in empty soy sauce bottles) and refrigerated for 2 weeks.
2. Make the quinoa: toast on the stove, dry, for 5 minutes. Add 2 cups of water and bring to a boil. Reduce heat to low, and cover for 15-20 minutes.
3. Chop cabbage and then transfer to a bowl. Toss in the dried cherries.
4. Divide cabbage onto serving plates. Scoop cooked quinoa on top. Drizzle dressing on top. Enjoy!

Source: “Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet” by Brenda Davis, R.D. & Vesanto Melina, M.S., R.D. (note: Goldhouse Gold Dressing was inspired by a recipe in “Becoming Vegan” called “Liquid Gold.” My version is oil-free.)

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Beet Burgers + Fries + Homemade Ketchup!

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You CAN enjoy delicious comfort food while also being comforted by the abundance of cancer-fighting, eyesight-promoting, and heart-supporting nutrients in this truly happy meal.

Ingredients:
For burgers:
2 large beets
2 cups cooked quinoa
1 cup toasted sunflower seeds
1/2 cup toasted sesame seeds
1 small onion
1/4 cup oil
3 tablespoon finely chopped fresh parsley
4 cloves garlic, finely chopped
3 tablespoons tamari/soy sauce
1/4 teaspoon cayenne pepper
1 tablespoon ground flax seed
3 tablespoon water

For fries:
2 large sweet potatoes
1 tablespoon oil
1 teaspoon salt
Freshly ground pepper
1/2 teaspoon ground cumin

For ketchup:
2 tablespoons olive oil
1 medium yellow onion, chopped
3 lbs. ripe tomatoes, cored and chopped
1/2 cup packed dark brown sugar
1/4 cup apple cider vinegar
1 teaspoon salt
1 teaspoon dry mustard
1/2 teaspoon celery salt
1/2 teaspoon garlic powder
1/4 teaspoon ground cloves
1/4 teaspoon allspice

Instructions:
For burgers:
1. Preheat the oven to 350 degrees.
2. In a large bowl, combine the grated beets, quinoa, sunflower seeds, sesame seeds, onion, oil, parsley, garlic, tamari, and cayenne. Add salt to taste.
3. In a separate bowl mix, the flax seed and water until thick and gelatinous. Stir into the beet mixture.
4. Begin to form uniform-size patties (aim for about 12). If they are falling apart, create more of the flax seed and water mixture to add in.
5. Bake for 25 minutes, or until firm. Carefully flip halfway during the cooking time.
6. Suggested burger toppings: avocado slices, grilled red onions, sliced tomatoes, and Follow Your Heart’s Vegenaise (a delicious eggless–and thus, much healthier–mayonnaise).

For fries:
1. Preheat the oven to 400 degrees. In a small bowl, combine the cumin, salt, and pepper. Set aside.
2. Cut sweet potatoes in half lengthwise, and then each half into six slices.
3. In a large bowl, combine the sliced potatoes, oil, and spice mixture. Toss until the potatoes are evenly coated.
4. On a baking sheet, arrange the potatoes in a single layer. Bake until edges begin to crisp, about 40 minutes.

For ketchup:
1. Add olive oil to a large saucepan over medium-low heat. Add the chopped onions and cook, stirring, until the onions are soft but not brown, about 10 minutes.
2. Add the chopped tomatoes (including all juice and seeds), brown sugar, vinegar, salt, dry mustard, celery salt, garlic powder, ground cloves, and allspice to the onions. Stir well to combine.
3. Bring the mixture to a boil and then reduce the heat to a simmer. Cook uncovered, stirring occasionally, until most of the liquid has evaporated, about 1 hour 15 minutes.
4. Allow the mixture to cook slightly, then place into a blender. Puree for about 1 minute, or until completely smooth.
5. Taste and add more salt if desired. Pour the mixture into an airtight container and keep in the refrigerator for up to 3 weeks. Serve chipped or at room temperature. Yum!!

Sources: Recipes inspired from Color Me Vegan and Susan Odell; See health benefits of sweet potatoes, beets, tomatoes, and avocados

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BBQ Black-Eyed Pea-Collard Rolls

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     Robert and I were recently talking about why people think it’s so much harder to be vegan than it actually is. He made the point that people don’t always recognize that what they like most about animal-based dishes are the seasonings and sauces, not the actual flesh itself. This is an unfortunate misconception because so many seasonings and sauces can easily be enjoyed on plant-based foods and would result in a meal that is so much healthier (and much less harmful to animals and the environment). So this week I’ve been making new recipes with a specific goal in mind: to show that even the most seemingly not-vegan-friendly cuisines (i.e. BBQ) can easily be enjoyed without the use of animals and without sacrificing taste.
   Since becoming vegan, we have each been exposed to so many new foods and both feel that being vegan is incredibly expansive. For me, these collard rolls are a perfect case in point. I’d heard of collard greens before as being major part of southern cuisine but the only time I’d ever seen them was in my college cafeteria (in New England) and they kind of looked like sewage. I also had very low exposure to black-eyed peas. The only time I’d ever eaten them was once a year on New Years and that was because my mother would insist we needed to have “at least one bite” or we’d be cursed with bad luck for the entire year. So, obviously collards and black-eyed peas weren’t foods for which I had a great deal of affection. Robert, on the other hand, lit up when he saw what I was cooking. “Wow! It’s so southern!” he exclaimed. And then he went on and on reminiscing about his dad’s cooking growing up. So there you go, a prime example of my experiencing something new and Robert’s rekindling the flame of the comforting flavors of his past.
   These rolls were so much fun to make! They were also really, really tasty. Collard greens are pretty and delicious, and make for perfect rolling material because of their sturdiness. Collards are GREAT for heart health because of their high folate content and fiber-related nutrients. They are also an excellent source of vitamin K and a very good source of omega-3’s. AND, 3/4 cup of collard greens has more calcium than a glass of cow’s milk. How nice that good-for-you food and good-tasting comfort food can easily be one and the same 🙂
Ingredients:
12 collard leaves
8 oz cremini mushrooms, sliced thickly
3 cups copped collards
1 1/2 cups black-eyed peas, cooked (or 1 15 oz can, drained and rinsed)
3 cups Dillon Panthers BBQ Sauce (click on link for recipe)
note: One bunch of collards should give you enough to prepare this recipe.
Instructions:
1. Bring a large pot of water to a boil.
2. When the water is boiling, submerge the 12 collard leaves and cover for 6 minutes. When done, use tongs to transfer them to a strainer and let cool. Handle them gently so that they don’t rip.
3. Preheat a large skillet over medium heat. Saute the mushrooms for about 5 minutes, until softened.
4. Add the chopped collards. Cook for 7-10 minutes, or until most of the moisture has cooked off.
5. Add the black-eyed peas and cook through.
6. Pour on 2 cups of the BBQ sauce and cook for about 5 minutes more. If it looks watery, turn the heat up a bit and cook a few more minutes.
7. Let cook just a bit so that you can make the rolls without burning yourself.
8. Place a collard on a flat work surface. Place about 2 tablespoons of the black-eyed peas and company in the lower third of the collard. Fold the bottom up over the mixture, then fold in the sides. Roll the collard up, gently but firmly. Continue this way with the remaining collards. Spoon extra BBQ sauce over the rolls and/or make available for dunking.
Sources: nutritional benefits of collard greens, recipe from “Veganomicon”