veganmofo 2014

BBQ Baked Black-Eyed Peas

/ Kelly / 3 Comments

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Every family has staple dishes that make an appearance without fail on specific special occasions. S’s mom always makes creamy, buttery, onion-y mashed potatoes for Thanksgiving. Christmas wouldn’t be Christmas without date balls from my aunt. And a backyard cookout would have seemed empty without a big pot of baked beans during the summers of my childhood.

This take on baked beans is a divergence from the recipe I grew up eating. Iron-rich black-eyed peas stand in for the more traditional legumes, and a thick barbecue sauce lends tang. I highly recommend using the tempeh bacon bits, but they’re not strictly necessary.

BBQ Baked Black-Eyed Peas

BBQ Baked Black-Eyed Peas
Serves four

For the tempeh bacon bits:

  • 1/2 package tempeh, crumbled into pieces about 1/2″ thick
  • 2 T low-sodium soy sauce, tamari, or coconut aminos
  • 1 T maple syrup
  • 1/2 tsp liquid smoke
  • 1 T canola or vegetable oil + 1/2 T maple syrup (for cooking)

Combine soy sauce, maple syrup, and liquid smoke in a container with an airtight lid. Add tempeh bits, close the container, and shake until all tempeh bits are coated in the marinade. Let sit for at least 30 minutes and up to 24 hours. (If you’re cooking your black-eyed peas from scratch instead of using canned, let the tempeh marinate while the peas cook.)

For the baked black-eyed peas:

  • 4 cups cooked black-eyed peas (if using canned, rinse very thoroughly; if cooking from scratch, reserve the cooking liquid)
  • 5 cloves garlic, minced
  • 1 small yellow onion, diced
  • 6 oz. tomato paste
  • 1 1/2-2 C reserved cooking liquid or water
  • 2 T blackstrap molasses
  • 2 T maple syrup
  • 1 T prepared yellow mustard
  • 1 T vegan worcestershire sauce
  • 1 T apple cider vinegar
  • 2 tsp chili powder
  • 1/4 tsp allspice

Preheat the oven to 350˚.

In a small pan, heat the tablespoon of canola oil. Add the garlic and sauté for about 30 seconds, then add the diced onion. Sauté for another 5 minutes until the onion starts to become translucent. Add the crumbled marinated tempeh (marinade and all) to the pan. Cook for another 7-10 minutes, stirring frequently, or until the tempeh is browned and a bit caramelized. Turn off the heat and set aside.

In an 8-cup glass baking dish, whisk together the remaining ingredients (tomato paste through allspice). Add the black-eyed peas and stir into the sauce mixture, coating all the peas. If necessary, add additional cooking liquid/water to the sauce. Cover with aluminum foil and bake for 40 minutes, then uncover and bake for another 15-20 minutes.

Note: If you don’t have tomato paste, you could probably substitute a 15 oz. can of plain tomato sauce and reduce the amount of cooking liquid/water you use.

BBQ Baked Black-Eyed Peas

Black-eyed peas, tomato paste, and our old friend blackstrap molasses are all chock-full of iron—each serving of this dish offers 29% of the recommended daily value. (Most ingredient lists don’t measure iron in grams, so I’ll be going by percentages from here on out.) And you’ll also get 28% of your daily value of calcium, along with 7.5 grams of protein and whole lot of potassium. Not bad for a cookout dish!

What staple dishes does your family serve? 

Hot Molasses Mug (and a brief disquisition on iron needs)

/ Kelly / 20 Comments

LVV MoFo 2014 main

If you’re a woman and you’ve ever gone through a spell of exhaustion, chances are you’ve gotten the “Maybe you’re anemic!” suggestion from a concerned friend or family member. Although anemia is technically a lack of hemoglobin in the blood, the term tends to be used colloquially for an iron deficiency. (1)

So—why can an iron deficiency make you tired, both mentally and physically? In over-simplified terms, it’s because iron is an “essential component of hemoglobin,” a protein that carries oxygen from your lungs to your tissues… tissues like your brain and muscles. (2) In truth, it’s actually rare for people in developed countries to have a serious iron deficiency; it’s more common in the developing world. Most of us get enough iron from our diets. However, pregnant women are often encouraged to take iron supplements because their bodies require more iron—it takes a lot of red blood cells (which carry hemoglobin) to feed the fetus and placenta. (2)

One complication for us vegans stems from the difference between heme and non-heme iron sources. Heme iron comes from animal sources and is absorbed more efficiently than non-heme iron, which comes from plants. Therefore, you technically should consume more iron if you’re vegan. However, you can increase non-heme iron absorption by eating foods containing vitamin C at the same meal—and many iron-rich foods are also naturally high in vitamin C. (1) And the good news is that as far as we can tell, vegetarians don’t have greater incidences of iron-deficiency anemia than meat-eaters. (3)

The CDC’s recommended daily allowances (RDA) for iron vary by age and sex, and it’s good to have a sense of how much you need. As a 27-year-old ciswoman, I need 18 mg according to the CDC. However, the Vegetarian Resource Group notes that vegetarians could require up to 1.8 times more iron than omnivores. (3) That’s about 32 mg for me.

Luckily for us, non-heme iron is not hard to find. One cup of lentils has 6.6 mg. An ounce of pumpkin seeds has 4.2 mg. One cup of cooked fresh spinach has 6.4. And blackstrap molasses—that unassuming viscous liquid!—has a whopping 7 mg in just two tablespoons.

Blackstrap molasses, as it turns out, makes an excellent hot beverage when whisked with hot almond milk. (Thanks for the inspiration, Pinterest!) Beats taking it by straight by the spoonful, as I’ve been known to do.

Hot Molasses Mug

Hot Molasses Mug
Serves one

  • 1 cup almond milk (or other nondairy milk of choice)
  • 2 T blackstrap molasses
  • Dash pure vanilla extract

In a small saucepan over low-medium heat, warm the almond milk until it begins steaming. Transfer to a mug and add the molasses and vanilla extract. Whisk vigorously until combined. Enjoy.

Hot Molasses Mug

With one warming beverage that could barely be any easier to prepare, I’ve got nearly a third of my iron requirement fulfilled. And—bonus!—I’ve found my new favorite fall beverage.

How do you take your molasses?

Sources cited:

(1) http://www.cdc.gov/nutrition/everyone/basics/vitamins/iron.html
(2) http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
(3) http://www.vrg.org/nutrition/iron.php

Note:

I’m neither a doctor nor a dietitian; please don’t treat my posts as medical advice! Consult a medical practitioner for specific medical or nutritional recommendations.

Lazy Sunday I: Protein-Heavy Recipes You Should Totally Make

/ Kelly / 4 Comments

LVV MoFo 2014 main

Sunday, Sunday. Before we switch gears tomorrow and start talking about iron, let’s take a swing around the internet to find some protein-laden recipes to fill your tummies.

And that’s just the tip of the protein iceberg. Check out my food-related Pinterest boards for lots of other ideas, and remember: you can find protein in the most unlikely sources, not just tofu! Vegetables and legumes are treasure troves of protein. If you’ve learned anything from my week of protein-y recipes, let it be that little nugget of info.

What are your favorite protein-heavy recipes?

Saturday Eats

/ Kelly / 1 Comment

LVV MoFo 2014 mainHappy first Saturday of Vegan MoFo! Worn out by a week of seat-of-my-pants recipe makin’, I’m taking it easy this weekend. I’ve never been into those “what I ate today” posts, but I thought it might be instructive to see what my protein (and iron, and calcium, and and and) intake is like during a normal day of vegan eating. And this was a fairly normal day, albeit a hectic one—S and I rented a U-Haul van to bring our full-sized bed frame and mattress over to S’s mom’s house, where we picked up her old queen-sized frame (we’re upgrading!). Lots of heavy lifting and schlepping of things on a hot day, but I hope our nice big new memory foam mattress will be worth it.

Anyway, on to my eats! I did take some photos, but you know what? Nobody needs to see some crappy shot of a piece of delivery pizza. Y’all know what that looks like.

Our day started around 8:00 with a fresh-brewed Chemex pot of coffee. I had a clementine and a whole-wheat English muffin with almond butter and juice-sweetened strawberry jam from Trader Joe’s. I also gulped down a big glass of water, knowing I’d need hydration for the busy morning ahead.

By the time we’d wrapped up our bed exchange and returned the U-Haul, it was nearly 1:00 and we were FAMISHED. We shared the leftover Cajun-Spiced Cabbage, but upped the protein content by slicing up a Tofurky Italian sausage and adding it to the mix (we each ate half). I rounded off my meal with sliced celery and cucumbers dipped in garlicky hummus, and then enjoyed the last black bean brownie for dessert.

For an afternoon snack, I enjoyed a bowl of Trader Joe’s blueberry muesli with almond milk.

After a stupidly long afternoon of assembling* an Ikea boxspring/under-bed storage thing, making dinner was not freaking happening. We opted for Papa John’s cheeseless pizza with tomatoes and bell peppers on top, and I had a Woodchuck pumpkin cider to wash it down. Good decisions all around.

So, what were the final nutritional stats? Near as I can figure ’em, it looks like I got 58 grams of protein, 69% of the daily recommended value of calcium, and 74% of the DRV of iron. Not bad, but… could be better! It’s not terribly easy to calculate calcium and iron, since they’re measured as a percentage and not in grams or milligrams. But we’ll talk more about them in the weeks to come. In the meantime, I’m pretty pleased with the results. I’ve never really measured my daily nutritional intake, so it’s good to know that a day of not-so-inspired eating isn’t the end of the world, nutrient-wise.

How was your Saturday?

*S did most of the assembling, because he’s a weirdo who actually enjoys that sort of thing. A wonderful, lovable weirdo.

Fudgy Black Bean Brownies

/ Kelly / 11 Comments

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The keen-eyed among you might be noticing a trend in this week’s round of protein-rich eats: two of the three recipes I’ve featured so far have featured beans. Kidney beans and mung beans, to be precise. Today we’ll focus on another bean, a true mainstay of the vegan diet: the humble black bean. A staple of many cuisines, they’re the workhorse of the legume world. And I do mean workhorse. Because not only are black beans the star of many savory dishes, but they work in sweet ones as well.

Like brownies.

Fudgy Black Bean Brownies

Black bean brownies took the healthy-eating blogworld by storm a few years ago, but I never really got into them. It wasn’t a purposeful lack of interest; I wasn’t rebelliously bucking a trend and I didn’t have some idealogical opposition to beany brownies. They just weren’t my thing.

Now, though, maybe they will become my thing. Because I really like these brownies. They offer a potent dose of chocolate without a huge sugar rush or that nasty tummy-ache I get from oily desserts. As long as you don’t go into the experience expecting a super rich, sweet, buttery brownie, they’ll probably hit the spot for you too. And, oh yeah—each square will give you 7 grams of protein, 13% of your daily dose of iron, and 9% of your recommended dose of calcium. Thanks, beans!

Fudgy Black Bean Brownies
Makes 9 brownies

  • 2 T coconut oil
  • Heaping 1/4 C chocolate chips
  • 1/4 C + 2 T coconut sugar (brown sugar would likely work as well)
  • 2 T pure maple syrup
  • 1 tsp pure vanilla extract
  • 1 C black beans (if using canned, be sure to rinse well)
  • 1/2 C full-fat coconut milk (another nondairy milk would likely work just fine)
  • 1/2 C unbleached all-purpose flour
  • 1/4 C cocoa powder
  • 1 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1/3 C chocolate chips

Prepare an 8″ x 8″ square baking pan by lining it with parchment paper or oiling it lightly. Preheat the oven to 350˚.

Combine the coconut oil, chocolate chips (the heaping 1/4 cup), coconut sugar, maple syrup, and vanilla extract in a small pot and heat on low until the chocolate and coconut oil have melted. Stir frequently to ensure that nothing burns. Once everything is melted and combined, turn off the stove and remove the pot from the heated burner.

Add the black beans, coconut milk, and the melted chocolate mixture to a blender and blend until the black beans are pureed. It should only take a few minutes.

Pour the wet mixture into a large bowl, then sift in the flour, cocoa powder, baking powder, and salt. Mix until all ingredients are combined, then add the remaining chocolate chips.

Transfer batter to the baking pan. Bake for 25-30 minutes, or until a toothpick inserted in the center comes out clean. Remove from oven and let cool for at least 15 minutes before cutting.

Fudgy Black Bean Brownies

How do you feel about bean-based desserts? What’s your favorite recipe?

Baked Sweet Potato & Mung Bean Croquettes with Peanutty Coconut Sauce

/ Kelly / 9 Comments

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As I said to S yesterday, “One of the best parts about Vegan MoFo is that we eat really well.” Spurred on by my desire to offer up high-quality recipes, I force myself to overcome my laziness and get creative. So far this week, I’ve dug deep into my pantry and fridge; I haven’t had to make any special grocery store trips (other than my weekly shopping on Sunday). Today, though, I ran to the store for a red bell pepper, because I knew this particular dish needed it.

Sweet Potato and Mung Bean Croquettes with Peanutty Coconut Sauce

These baked croquettes not only taste amazing, but they feature two nutritional superstars: sweet potatoes and mung beans. The combination offers a one-two punch of protein and iron (and don’t you worry, we’ll be talking about iron soon!). Three of these patties will load you up with 23 grams of protein, 39% of your daily recommended value of iron, 17% of your daily calcium needs, and goodly doses of fiber, potassium, and vitamin C. And that’s not even including the coconut-peanut sauce, a creamy topping that’s a breeze to prepare. And did I mention these are gluten-free if you use a GF tamari or soy sauce? Celiac friends, rejoice!

Baked Sweet Potato & Mung Bean Croquettes with Peanutty Coconut Sauce
Makes 15 croquettes and one cup of sauce

  • 2 cups whole mung beans, ideally soaked overnight
  • 1 lb. sweet potatoes (about three medium-sized potatoes), peeled and roughly chopped
  • 2 cloves garlic, minced
  • 1/4 cup scallions, chopped (measure after chopping)
  • 1/2 red bell pepper, diced small
  • 2 T toasted black sesame seeds
  • 1 to 2 T sambal oelek (depending on your heat tolerance)
  • 1 tsp low-sodium soy sauce
  • 2-3 T coconut flour (or other gluten-free flour of choice)

For the sauce:

  • 3/4 C full-fat coconut milk
  • 1/4 C unsalted creamy natural peanut butter
  • 2 tsp sambal oelek
  • 1 tsp low-sodium soy sauce
  • 1/2 tsp garlic powder

Boil the sweet potatoes for about 15 minutes or until soft. At the same time, either boil or steam the mung beans. You can boil them right along with the sweet potatoes, or if you have a steamer pot set, steam them right on top of the potatoes. (I have a set like this one and that’s what I did.) When the sweet potatoes are soft, drain the pot and set them and the mung beans aside to cool.

While the mung beans and potatoes are cooking and subsequently cooling, chop the garlic, scallions, and red bell pepper and set aside. Next, make the sauce by whisking all five sauce ingredients together in a small bowl.

Preheat your oven to 375˚ and line a baking sheet with parchment paper or oil it lightly (coconut oil works great here!).

When the potatoes and mung beans have cooled a bit, add all the sweet potatoes, all the garlic, and about half the mung beans to a food processor and pulse a few times. Add half the remaining mung beans, pulse again, and then add the remaining mung beans. Process until the sweet potatoes are fully mashed and most of the mung beans are incorporated into the mixture. It’s okay if some of the beans are still whole; you want a nice variation.

Transfer the mixture to a large mixing bowl and add the scallions, red bell pepper, sesame seeds, sambal oelek, and soy sauce. Mix until combined using a wooden spoon or plastic spatula. Add 2 tablespoons of coconut flour and mix again. Depending on how much sambal oelek you added, your mixture might need another tablespoon. The mixture should stick together easily but shouldn’t be at all dry—you want it just the tiniest bit sticky.

Using your hands, scoop about 1/4 cup of the mixture at a time and flatten it into patties about 3/4″ thick. Spread evenly on the prepared baking sheet. Place in the oven and cook for 15-20 minutes, or until the tops are beginning to brown. At that point, remove from the oven and spray or brush lightly with coconut oil, then broil for another 3-5 minutes, being sure not to burn them. Remove from oven and let sit for at least 5 minutes before serving.

Top with coconut sauce, a sprinkle of sesame seeds, and extra scallions if you have ’em. Enjoy!

Sweet Potato and Mung Bean Croquettes with Peanutty Coconut Sauce

What’s your favorite use for mung beans or sweet potatoes?

Cajun-Spiced Cabbage ‘n Kidney Beans

/ Kelly / 4 Comments

LVV MoFo 2014 main

 

My goodness, y’all. This dinner. I made it in the middle of a thunderstorm after cleaning up unholy amounts of gag-inducing dog mucus, a pee puddle, and a lone hardened turd.* (Related: I will be SO HAPPY when Luna Bug is healthy and can come to work with us!) As I was chopping cabbage, I kept noticing a hint of rotting fruit scent. A short investigation of the nearby fruit bowl revealed a grapefruit that looked whole and healthy from the top, but was green and fuzzy underneath. Delightful.

…my household hygiene issues aside, this meal itself caused me very little heartache. Aside from a decent amount of chopping, it’s a one-pot dish that’s pretty simple to prepare. Cabbage, bell peppers, tomatoes, and kidney beans join forces with a healthy dose of Cajun-inspired spices for a fresh-tasting dish with a kick.

Cajun-Spiced Cabbage & Kidney Beans

And guess what? It’s damn healthy. Each of the five servings offers up about 10 grams of protein, 23% of the recommended daily value of iron, and lots of fiber, potassium, and vitamin C. Not bad for a bunch of veggies and a can of beans! And if you serve it over brown rice, like we did, you can add a few more grams of protein and fiber to your totals.

Cajun-Spiced Cabbage & Kidney Beans
Serves 4

  • 1 T olive oil
  • 3 cloves garlic, minced
  • 2 stalks celery, diced small
  • 1 green bell pepper, chopped
  • 1/2 head cabbage, chopped
  • 2 cups diced tomato in juice
  • 1 cup tomato puree or sauce
  • 1 15 oz. can kidney beans

Spice blend:

  • 1/2 tsp onion powder
  • 1/4 tsp paprika
  • 1/4 tsp oregano
  • 1/4 tsp thyme
  • 1/4 tsp red pepper flakes
  • Salt and pepper to taste

Cooked brown rice or your grain of choice to serve.

In a large saucepan, heat the olive oil and add minced garlic. Let simmer for about a minute, then add the celery and green bell pepper. Cook until they start to soften, about 5 minutes. Add the cabbage, diced tomato, tomato puree, and spices. Bring to a low boil then turn down the heat. Cover and cook until the cabbage is softened, about 15-20 minutes. Mix in the kidney beans and add salt and pepper to taste.

Serve over a bed of brown rice or your favorite grain.

Cajun-Spiced Cabbage & Kidney Beans

She may not be the most beautiful dish, but she sure is tasty. And healthy!

What’s your favorite spice blend or flavor profile? 

* S helped. In fact, he did most of the cleaning. Thanks, darlin’.

VeganMoFo 2014: But where do you get your protein?! (And calcium, and iron, and…)

/ Kelly / 5 Comments

VeganMoFo 2014: But where do you get your protein? ...and iron,<a href=

Much to my surprise and chagrin, it’s September already. August passed in a blur of, mostly, mucus. Mine (thanks, extremely long-lasting sinus/ear/whatever infection!) and our new doggy’s. 

luna1

This is Luna. We adopted her just a few weeks ago. I fell in love with her earnest, intense stare. She was found as a stray and came home with a severe case of kennel cough. Despite her medication regimen, she’s still coughing and hacking up mucus on a daily basis. She was also extremely emaciated, but she’s put on weight and is definitely filling out. S and I are learning her quirks and personality, but I’m already in love. I can’t wait to see how her relationship with Moria develops.

Anyway, that’s been my August. But now it’s September, and September is the Vegan Month of Food (that’s VeganMoFo to you!). This is my sixth (!) year participating, but I have to confess that I very nearly missed the sign-up. Like I said… August was a blur. I scurried to sign up, and then my theme came to me a flash of shower-inspired creativity. This month, I’ll be focusing on recipes that are high in all those nutrients that everyone thinks vegans must lack. I’m talkin’ calcium, iron, and—of course—protein. 

So stay tuned for recipes, reviews, and enough protein to get you RIPPED. (JK, vegans are all puny weaklings, amirite?!) But seriously. Strap in and enjoy the month of food!