My Plant Based Journey Update & Brownies

It has been 2 years now since I started my eat more plant based and whole foods journey. I have been more mindful of where my animal products come from and I try very hard to eat as ethically as I can. I buy organic veggies as often as possible, and if my budget is tight, I choose organic for the veggies that tend to be sprayed most, like peppers, greens, and celery. Although I have always believed in having veggies on my plate at every meal, I think that for the most part, I have improved the family diet. I try hard to incorporate half my plate for veggies and sometimes fruit. Salads of mixed greens, kale, and spinach grace our table 2-3 times per week, and I try to go meatless for at least half of our meals.

I would like my family to eat more plant based as don't want to make TWO meals (one for me and one for them) AND I would like to keep my grocery expenditures down - after all, plant based protein is A LOT cheaper than meat, fish and poultry. In a perfect world, getting my family to willingly eat more lentils, beans and tofu would ROCK! This is easier said than done. Normally, I have to hide plant based protein.

Sadly, most of my completely plant based meals are not successful. Sometimes, no matter how I pitch them, they are not well received and the result is "don't make that again"! Ah, the trials and tribulations of a mom dragging her family along the eat more plant-based path! 

I have had to turn to subterfuge, creativity and my secret strategy of choice... "hidden healthy". Hidden healthy has been the most successful means to sneak in plant based protein since I'm not really allowed to cook much with lentils or beans; sadly the fam is just not feeling the love!

On the flip side, I shouldn't feel too badly. I have always tried to make sure veggies were part of our meals. I know we eat way more veggies now than we did before, so that in itself is a plus! I have managed to increase some plant based protein too, now that I have come to terms with the fact that I have to hide it. Slowly, I am learning how far I can go, shhhhhhhh! We are eating a lot more greens and more regularly (some of us not so willingly, right daughter #2?) and veggies generally cover at least half our plates. 

I have had good success with reducing dairy in general, finding dairy alternatives, and when we do have dairy, I have tried to keep the the quality standards high. Because of better store bought choices and more made at home options, I have been able to reduce the preservatives and mystery chemicals in our meals. I have even managed to successfully prepare more "better for you" desserts which have been very well received; I've even cleaned up some of my traditional ones too. 

When I actually think about all the WINS vs the losses, we aren't doing too badly after all. I need to revel in my successes and accept that my journey to eat better has gone pretty well over the last two years, even while dragging the non-believers along for the ride. For every not so well received meal, I need to remember those that were. There have even been a few that have achieved "Family Favourite Status"! I am a Wellness Warrior, and the war was not won in a day!

No matter your goals... trying to eat better, eat more plant based, to drink more water, consume less sugar, eat fewer processed foods, to eat more ethically or with fewer chemicals, or even just eat more home cooked meals, remember it is a process and positive changes take time, effort and practice. You can't change it all over night and there is always that crazy learning curve!

To celebrate the changes I have made and the changes you have made or are planning to make, I think we all deserve a treat. Best of all, it's guilt free and the perfect way to incorporate some plant based protein in your loved ones diets! 

For this recipe, I used my high speed Vitamix, but I think a good brand of regular blender should work. 

Chocolate Walnut Brownies

***UPDATE! My husband still really likes these brownies, even after he made me disclose the ingredients. A big WIN for me!***

1 - 19 ounce canned white kidney beans, about 2 1/4 cups 

1 1/4 cups milk of choice (dairy or non-dairy)

1/4 cup real maple syrup

3 tsp ground vanilla bean*

1/4 packed brown sugar **

4 tbsp coconut palm sugar

1 cup cocoa

1 cup whole wheat flour

2 tsp baking powder

1/4 tsp Himalayan pink salt

1 cup walnuts

INGREDIENT NOTES:

* I believe you can substitute a good quality vanilla extract, but I think you would need about 1 – 2 tablespoons for the intensity of the vanilla in this recipe. 

** these brownies are not super sweet, more bitter sweet. If you prefer a sweeter brownie, I would be inclined to add another 1/4 cup plus 3 tbsp of brown sugar. I prefer the bitter sweet and like to use better choices of sweeteners whenever possible. The choice is yours, but try to keep the brown sugar to under a 3/4 of cup to keep things as guilt free as possible!

________________________________________________________________

 

Line a 9 inch square baking pan with parchment paper with one strip going one way and another strip going another. I use a tiny dot of coconut oil or lard to anchor the paper to the pan. Set aside.

Preheat your oven to 350°F.

In a small bowl, combine flour, salt, and baking powder whisk to combine. Set aside. 

Place rinsed and drained beans into your blender. Add the all the ingredients except the flour mixture and nuts. Blend on high until the batter is super smooth. 

Pour into a medium sized bowl making sure to scrape out as much of the chocolatey goodness as possible. 

Add the flour mixture and the walnuts. Stir to combine well. 

Scrape the batter into the prepared 9" x 9" baking pan and smooth with an offset spatula or knife. 

Bake at 350°F. for 30 to 35 minutes or until skewer or toothpick comes out clean. 

Let cool on a wire rack in in the pan for about 15 minutes. Remove from pan, and cool completely. I use the parchment paper as handles. 

These brownies are tasty naked, but I just happened to have a chocolate mix in my fridges made of coconut oil, maple syrup and cocoa. When this mixture is cold, it creates a lovely chocolate crust I reheated this mixture and let it cool to room temperature. I spread it all over the top of the brownies and chilled in the freezer for about 20 minutes, until the topping was hard. Then I cut the brownies into squares, ready to be enjoyed. Remember to keep your brownies in the fridge to prevent the topping from melting!

From what I remember, I used the following proportions to make my chocolate topping:

1/4 cup unrefined coconut oil
1/4 cup plus 1 tsp. cocoa
2 tbsp. maple syrup
1/2 tsp vanilla extract
a pinch of pink Himalayan salt

Combine these ingredients over a low heat and whisk to combine and create a smooth chocolate sauce. Let cool to room temperature before you drizzle or cover your brownies.

 

Chocolate Walnut Brownies

INGREDIENTS:
 

1 - 19 ounce canned white kidney beans, about 2 1/4 cups 

1 1/4 cups milk of choice (dairy or non-dairy)

1/4 cup real maple syrup

3 tsp ground vanilla bean*

1/4 packed brown sugar **

4 tbsp coconut palm sugar

1 cup cocoa

1 cup whole wheat flour

2 tsp baking powder

1/4 tsp Himalayan pink salt

1 cup walnuts

INGREDIENT NOTES:

* I believe you can substitute a good quality vanilla extract, but I think you would need about 1 – 2 tablespoons for the intensity of the vanilla in this recipe. 

** these brownies are not super sweet, more bitter sweet. If you prefer a sweeter brownie, I would be inclined to add another 1/4 cup plus 3 tbsp of brown sugar. I personally prefer the bitter sweet and like to use better choices of sweeteners whenever possible. The choice is yours, but try to keep the brown sugar to under a 3/4 of cup to keep things as guilt free as possible!

METHOD:

In a small bowl, combine flour, salt, and baking powder whisk to combine. Set aside.

Place rinsed and drained beans into your blender. Add the all the ingredients except the flour mixture and nuts. Blend on high until the batter is super smooth.

Pour into a medium sized bowl making sure to scrape out as much of the chocolatey goodness as possible.

Add the flour mixture and the walnuts. Stir to combine well.

Scrape the batter into the prepared 9" x 9" baking pan and smooth with an offset spatula or knife. 

Bake at 350° F. for 30 to 35 minutes or until skewer or toothpick comes out clean. 

Let cool on a wire rack in in the pan for about 15 minutes. Remove from pan, and cool completely. I use the parchment paper as handles.

Serve these brownies naked or add the chocolate topping. Chill in the fridge until the chocolate topping is hard. Cut into squares an enjoy. I kept my brownies in the fridge so the chocolate topping did not melt.

 

 

 

Christmas Clean Up - Part 2 and A Gluten Free Flour Mix

In my last post, I told you about my pre-Christmas cleanup. I didn't get it all done, but we are well under way and things are looking pretty darn good. It's amazing how the fresh paint and the decluttering made things so much better!  Everything in my downstairs has a place and when I get a chance to finish up with my labeller, I will be able to actually find all the things that have new homes! Ha ha ha!  

It never ceases to amaze me how quickly time passes when one is busy with a project. November was gone in what seemed to be a blink! Before I knew it, December was here, so I had to switch gears and get back to Christmas prep, which leads me to the food portion of my Christmas clean up. 

I would like to share with you some of the things I did to make many items on my Christmas menu a little healthier while addressing special dietary requirements. I am learning that small changes in your usual recipes can make your life easier and healthier while accommodating those folks at your dinner table with special dietary needs. No one wants to make two different meals to accommodate dietary needs or exclude anyone either.

This was the second year we served an organic and pasture raised turkey. The flavour was better and we know that the bird had a better life before giving his so that we could feast.

I made my mashed potatoes dairy free by whipping them with a combination of homemade almond milk, oven roasted garlic, a generous pinch of Himalayan pink salt, freshly ground pepper and a glug of olive oil. Yep, these mashed potatoes rocked! They were flavourful, and we didn't miss the butter.

A little orange juice, orange zest, a shake of cinnamon and nutmeg were whipped into our baked sweet potatoes. We didn't miss the sugar or the cream!

My gluten free flour mix thickened the gravy instead of my usual all purpose flour.

I used a combination of fresh and frozen fruit in the jello fruit salad. I'm still working on a healthier option to replace the store bought jello, perhaps next year. Rome wasn't built in a day.

I am pleased to say, I found easy ways to do a little cleaning up on my baking. To begin with I have switched to unbleached flour and my baking is still white/neutral in colour when it needs to be. Fewer chemicals is a win! I also cut the sugar in half for my sugar cookies since we always decorate them with royal icing. I think it worked well. Now if only I could find a beautiful non-chemical green food dye and I would be over the moon!

I made half my shortbread cookies naked this year so only some had the artificially coloured cherries. The naked ones were pretty too! These were not dairy free, but I don't think ii can wrap my head around coconut flavoured shortbread if I substituted the butter for the coconut oil. I'm not even sure it would work. Thoughts? Has anyone tried?

 

I made my own candied orange and lemon peel. Not a whole lot of work with a lot of yummy bang for my buck! My homemade candied peel had no preservatives or artificial colourining and great flavour. I even used organic oranges and lemons which made them even better! I used these peels plus other goodies to fancy up my store bought mincemeat and in my Holiday Bread that we enjoy Christmas morning. 

In addition to my homemade lemon and orange peels, I used a combination of chopped dried cranberries and apricots to replace the commercially made mixed peel that were added to the raisins. Again, I decorated with a few commercially prepared red and green cherries, but at least the artificial ingredients were kept to a mini,um.  Perhaps next year I can convince my youngest that cranberries and pumpkin seeds will be a just as pretty!

 

This is the second year I have made 2 versions of Magic Cookie Bars. I make the conventional kind made with the sweetened condensed milk and a version that is gluten and dairy free. For my conventional ones. I made my own graham crackers this year... no store bought ones with mystery ingredients. I was thrilled with the results. I will definitely continue to make my own. They are SO much better...sorry Honey Maid! In order to further clean up the conventional ones, I used half sweetened and half unsweetened coconut AND my unsweetened coconut was sulphite free. These bars are very sweet and I think I could use all unsweetened coconut next year without a family uprising. 

 

I used two recipes from Oh She Glows to make my gluten free diary free magic cookie bars. For the gluten free graham crumbs, I made Gluten Free and Vegan Graham Crackers and for the magic cookie bars I used OSG recipe for the Lightened Up Magical Cookie Bars but I used the regular coconut milk instead of light coconut milk. The traditional cookie bars are on the left and the dairy and gluten free ones are on the right. Both versions were very good.

 

 

I used my gluten free flour mix in my Date and Toffee Pudding Cake this year (another recipe from Oh She Glows). Last year I used Bob's variety but all I could taste were the beans in the flour mix so I experimented this fall with my homemade mix and was pleased with the results. Keep in mind, when using my mix, the cake is better the next day because it is a little "grainy" when it is fresh. After a day in the fridge, the "graininess" disappears. Since my daughter does eat some eggs, I added an egg and reduced the almond milk by a quarter cup in the recipe which provided a more familiar texture in the end product. Don't get me wrong, the cake as it is in the original recipe is marvellous, but I am balancing the palates of those who still prefer more conventional baking. The goal for me is to be able to cook/bake something, preferably, a single dish, that will please all! I made the cake a few days ahead and stored it in the freezer. The cake and the sauce froze and thawed beautifully and both warmed up just fine too!

 

And finally, the pièce de ré·sis·tance, I made gluten free and dairy free pastry using my homemade GF Mix and a recipe from Canadian Living for the pastry. You can find the pastry recipe here - just scroll down past the filling part for the Gluten Free Apricot Fig Tarts. I substituted some of the GF flour called for with oat flour and added a scant 1/4 tsp of Xanthan gum extra to the mixing bowl when making this recipe (see below for complete instructions). It was a huge success. The recipe originally called for butter, but since I couldn't use the butter I used Crisco to keep it dairy free. Lard would work too if it isn't necessary to keep it vegetarian.

 

The pastry worked in my baby mincemeat tarts and for our Christmas morning quiche. The top picture shows my GF tarts and the bottom, my traditional ones.  BOTH were YUMMY!

 

Last but not least, our traditional smoked salmon, goat cheese and dill quiche was delightful. I was trilled that the pastry was light, tender and flakey; a HUGE success! I didn't put the cheese in part of the quiche so that those who can't eat dairy could enjoy the quiche too - another successful example of one dish to serve everyone at my table!

I would like to leave you with the recipe for my Gluten Free Flour Mix. I have been experimenting with it over the past year and have successfully used it in a few muffin recipes, date squares, in my date pudding cake (by Oh She Glows), in pastry (by Canadian Living), in fruit crisp topping, and as a thickening agent. Keep in mind that I like to add a some homemade oat flour into the recipes I use it in (except when it's a thickens agent). I do this for the same reason I sneak a little whole wheat flour into my conventional baking... just to add a little nutrition. For example, in a recipe for raspberry muffins I use, the recipe calls for 2 cups of AP flour. I use 1 cup of the mix and 1 cup of oat flour and the muffins are as good as the original recipe with all regular AP flour. For my gluten free pastry, I used 1/3 cup oat flour with 1 cup of the GF flour mix and a healthy pinch of Xanthan gum. Trial and error is the way I figure out exactly how much oat flour can be added without messing up the end product. Personally, I wouldn't use more than half oat flour in any recipe with the GF mix because I think the end product might end up too heavy with an unappealing texture. I have yet to try this mix in a cake or cupcake recipe. I would love to hear about recipes in which you successfully use this mix. 

 

Gluten Free Flour Mix

 

2 cups brown rice flour

1 cup white rice flour

3/4 cup potato starch

3/4 cup tapioca starch

3 tsp Xanthan gum

 

1. Spoon the various flours into the measuring cup and then level off with a knife. This ensures that you were not packing the flour when you measure.
2. Put all ingredients into a large mixing bowl.
3. With the wire whisk, whisk all ingredients thoroughly to make sure you have a homogeneous mixture.
4. Store this in a sealed container in a cool place.

**I have used this flour mix for muffins, fruit crisp toppings, and date squares. When I use it in the previously mentioned items, I usually take a look at the original AP flour requirements in the recipe and then use HALF GF flour and HALF oat flour.

**I have  tried this GF flour mixture in pastry using a Canadian Living recipe with great success. I did add 1/3 cup oat flour to 1 cup GF mix and a scant 1/4 tsp more of xanthan gum. I have yet to test with a cake recipe.

**I have used this flour mix successfully for thickening gravy and making béchamel sauce (cream sauce) with NO oat flour; wherever AP flour is called for as a thickening agent.

Peanut Butter Cookies

 

Peanut butter cookies are a childhood favourite of mine.  I remember baking these delectable cookies from an early age. It was an easy and forgiving cookie to make for a junior baker such as myself. The added bonus, of course, was that mom always had the required ingredients on hand.  Peanut butter cookies were definitely pantry friendly!  I could make them whenever I wanted. 

Fortunately for me, peanut allergies were not as prevalent. We were allowed to take the iconic PB & J sandwiches for lunch,  peanut butter cookies and all things peanuts to school for snacks. Sadly these items are all gone from the lunch bags of modern-day primary and elementary students.

One of my goals is to "clean up" my food choices with less sugar, less bad fat, more veggies and less meat. To help me improve our family diet, I have been taking many of my favourite meals and snacks, and giving them makeovers. In some cases I have actually found brand-new recipes to replace my tried-and-true traditional ones, such as the Pasta Bolegnese or add super healthy foods in my traditional recipes ( I LOVE hidden healthy!). In other cases, I have merely substituted healthier choices for some of the ingredients with the goal of keeping the recipe results intact.  So far, so good and I have had very few disasters! 

Up until now, I have always used the typical Kraft smooth or crunchy peanut butter for PB&J sandwiches, peanut butter on toast, and of course peanut butter cookies... the reason for this post! My neighbour Ann makes the most amazing peanut butter cookies, so when I make them, I always use her recipe. The other day, when I made peanut butter cookies, I decided to tinker with Ann's recipe to make it a little healthier. To start off, I used an organic, all natural peanut butter, and split the flour requirement between white and whole wheat flour. It's a "work in process", but so far I am thrilled with the results. The cookies were just as tasty, and no one noticed the healthier additions!  I have a few more tweaks to make, I hope they are as successful as these ones.

Peanut Butter Cookies 

INGREDIENTS

1/2 cup butter

3/4 cup brown sugar

1/4 cup white sugar

1 egg from happy chickens

1/2 cup natural, organic if you can, peanut butter

1/2 tsp salt

1/2 tsp baking soda

1 cup white flour

1/2 cup whole wheat flour

1 tsp vanilla

INSTRUCTIONS

Cream butter, add sugars gradually, beat till creamy.

Mix in egg, peanut butter, salt and baking soda.

Add vanilla and mix well.

Blend in flour.

Roll slightly heaped tablespoons into balls and press with floured fork.

Bake at 350° F for 12-14 minutes until lightly brown.

 

 

Next time I think I will substitute brown sugar with honey. My objective... To reduce the refined sugars in this recipe. This will take a little bit of playing around. Honey is far sweeter and has a distinctive flavour. I may even slip in a bit of molasses to mimic the brown sugar flavour. In addition, the honey will not be a 1 to 1 substitution either. I might start with 1/2 cup, add a tablespoon of molasses and keep the white sugar as is.  I might even increase the peanut butter by a 1/4 cup to down play the strong honey flavour. Wish me luck!