Smoky Bean Vegan Wrap--Yumm!

As a child I loved being out in the rain; as a senior citizen,
not so much. Rather watch from my big window.

Our S. CA weather has finally turned into autumn. At least the kind of autumn we get in this southwestern part of the United States. It even rained yesterday and our local mountains were blessed with both rain and thunder. How I wish I'd been up there. I LOVE thunder. I think it's a throwback to my growing up in MN. Both of my sisters also love a good thunderstorm. I can't remember which parent taught us to enjoy watching the weather from the living room window, but whichever it was, they taught us to love the elements. Most native Californian's that I know are afraid of thunder. And lightning too. Sissies.

These wraps would be good hot or cold,
a perfect all season recipe.

I don't know if this happens to you, but cloudy, rainy days make me think of winter food, even if it is only autumn. So I searched my vegan cookbooks for a quick and easy supper that would make my tummy happy and not involve being in the hated kitchen for very long. If you've read my blogs for very long, you know how much I detest cooking. I only do it because nobody can eat out all the time and still pay the monthly bills. At least nobody I know in my senior citizen category. So I cook. And I do not have fun while doing so. It is a necessary duty. Yuk.

My favorite canned black beans

I did my usual tweaking of the recipe to suit my spicy palette and I have to say that this is one of the  best wraps I ever tasted. I think I could serve it warm or cold and it would still be just as good--thereby making it a good summer meal too. I served a fresh fruit salad to go with it and I was full till morning. If you want, you can tweak the recipe further and add or subtract anything in your refrigerator that needs to be used. Substitute anything but the black beans. They are a must.

Lettuce and tomatoes are the basics for
any good wrap.

SMOKE AND SPICE BLACK BEAN WRAP

2 large flour tortilla wraps

1 can black beans, drained and rinsed

2 cups of chopped lettuce

1 large tomato, seeded and diced

1/2 cup thawed frozen corn

1 avocado, peeled and diced

1/2 cup shredded carrots

1/2 cup sweet onion, small dice

Put the black beans into a microwave safe bowl and warm them for about two minutes. Add the beans to the rest of the above ingredients and mix until everything is well distributed.

Warm the tortillas in the oven or wrapped in a paper towel and placed in the microwave for about 10 seconds.

Spread each wrap liberally with the smoky sauce, fill the wrap with the above ingredients and try not to moan while you eat.

Makes 2 wraps.

SMOKE AND SPICE SAUCE

3-4 Tbs. vegan mayonnaise

1 tsp. liquid smoke

1/2 tsp. chipotle powder (use chili powder for a substitute, but it won't be near as good)

1/8 tsp. paprika

Salt and pepper to taste

1 dash of Tapitio hot sauce

1/4 tsp. finely chopped garlic

This recipe can be made ahead. The longer it sits, the better it gets.

Some vegans are not fond of being in the kitchen.
That's when fast and easy recipes come in handy.

This recipe is my interpretation of one I discovered in The Happy Herbivore cookbook.

When Is Milk Not Milk?

What comes into your mind when you hear the word "milk?"  I bet it's the same thing everyone on planet earth thinks. That white stuff from a cow or a goat. Maybe even a sheep. If you're from my generation, visions of hand milking the cow and aiming the stream of white stuff toward the metal pail  is what comes to mind. Most likely, you recall drinking that milk from that bucket, still warm from the cow and full of cream. Probably the younger generation envisions dozens of commercials with a famous person wearing a milk mustache. And right behind that comes the sensory recall of those gallon bottles from the grocery store, so heavy only an older child or adult can lift them.

Considering that I am in no way a scientist, I won't record why animal milk is supposedly bad for us. I've read reports--mostly conflicting--and since I have to way of sorting truth from error I leave it to those with initials after their names to write their findings. Besides, I was never good in science, generally pulling up a "C" where those mysteries of the universe were concerned. Even today, decades later, I still don't publish as truth what I've read in one place or another. I learned long ago that most scientists never agree on anything.

Because "animal" milk is a no-no in our vegan world, I thought it would be fun to examine those non-dairy products we use as replacements. I've tried them all. Are they as refreshing as real milk? Not by a long shot. Do I like them? For the most part, no I don't. Do I use them? You bet.

My first go-around was with soy milk. I'm being honest here. I didn't like it. Not one tiny bit. My son suggested I try the soy milk he used all the time but I didn't care for that version either. Still, I used it in my dedication to becoming vegan. Even so, I discovered that soy milk is naturally free of saturated fat and cholesterol because it is made from plant material. Personally, I think I'd rather eat the plants, but that's another story.

It so happened that there came a day when I was at the grocery store to pick up more--you guessed it--soy milk when I discovered coconut milk sitting on the dairy shelf. I love coconut. I figured this would be a good substitute for the soy, so I brought a half gallon home. It was quite tasty in my morning coffee, but to just sit down and drink a glass of coconut milk wasn't on the top of my "to do" list. Now I understand that many people around the world consider it to be a miracle food because it helps protect the body by building up the immune system, along with the body's natural defenses. And even though coconut milk contains a bunch of vitamins and minerals and even electrolytes, the only reason I  used up  the half gallon was because it tasted real good on my morning oatmeal.

A couple months passed before I realized that almond milk had a place in the dairy aisle. Considering that I adore almonds in any form, I happily picked up a half gallon to give it a try. It was absolutely delicious in my "Is it morning already?" coffee. I tried drinking a glass of the stuff. My palette screamed at me. So despite the almond milk being low in calories and fat and high in vitamins and calcium, the only thing I used it for besides my coffee was my oatmeal. It was doggone good on the oatmeal.

A friend suggested I give rice milk a try. I found it to taste similar to skim milk and a little on the sweet side, but not grossly so. I could actually drink a small glass of rice milk if I wanted and not gag over the taste. It was my go-to non dairy milk for months. And months. It is low in cholesterol, has a trace of protein, a goodly number of vitamins and is low in calories. I was happy with the product. And then came the FDA report that the rice we use is contaminated with arsenic. A bit too much arsenic. And while they try to figure out where the dangerous chemical is coming from, they continue to let us eat and drink the stuff. Not me. Goodbye rice milk.

I figured I'd switch back to soy or coconut or almond since I had no other choices. Then two weeks ago as I made a quick loop through my local Farmer's Market, I spied something called Flax Milk. Truthfully, I know little about the flax seed other than that the canister of glossy brown seeds in my refrigerator has been there at least two years and never been opened because I could never figure out what to do with them. Yet the flax milk intrigued me. The container told me flax can be eaten whole or ground or as an oil and was full of protein, fiber, and Omega-3 fatty acids. I learned that just 2 tablespoons of flaxseed contains nearly 200% of our required daily dose of Omega- 3. Besides all that, flaxseed helps the brain and boosts immunity.

But what I loved the most about it is that it is good enough that I don't want to toss my cookies after drinking it. I use it on my cereal. My coffee. In baking. And in sauces for my entree of the evening. I use it for everything and am happy with the results. So if I consume it regularly and it really does boost my brain power, there may still come a day when I have some sort of initials after my name. Science initials.

Oh, give me a break. Yah, like that's ever going to happen.

Protein-Packed Taco Salad

Lately I've been finding it difficult to stay on the vegan path. Don't be alarmed - This isn't to say I've fallen to my knees in surrender and vehemently ingested a double-bacon cheeseburger with a milkshake to wash it down - I have just been finding it difficult to maintain my personal diet without making the people closest to me feel a little left out.

Case in point: I just recently moved back in with my Mom, who is an unwavering carnivore despite the toll it's taken on her health. In an attempt to reverse heart disease, high blood pressure, and obesity, she's actually been very open to the idea of cleaning up her diet - but it's a slow process, as it was with many of us who are now vegan or vegetarian. What I love about this recipe is that I'm able to get a great meal with all the nutritional value I'm looking for, while she can easily incorporate a little extra ingredients to lessen the blow on her taste buds. So if you're a veg experiencing a similar dilemma, it's simple to make a dinner everyone is sure to love - non-vegans can add grilled chicken, cheese, and sour cream for a more traditional "taco."

I love it just the way it is. And I'm Mexican, so that's gotta say a lot.
Anyway - as always, portion ingredients according to demand, get creative and ENJOY!

Ingredients

• Quinoa/Brown Rice Mix
• Black, Kidney, Pinto Bean Mix
• Spring Mix lettuce
• Broccoli Slaw Mix (Broccoli, Cauliflower, Carrot, Red Cabbage - store-bought pre-cut package)
• Sliced Tomato
• Sliced Avocado
• Organic or Homemade Salsa 
• Baked White Corn Tortilla Chips (I drizzle lime juice on mine and sprinkle with salt for extra yum)

Directions

1. Cook the quinoa and brown rice according to package, and mix together. You can season to taste - I used a bit of garlic powder, pepper, and cumin to get a Mexican flavor.
2. Cook beans - You can use your favorite, or make a mix like I did to get some variety.
3. Mix lettuce, veggies, tomato, and sliced avocado in a bowl along with salsa. 
4. Spoon rice and beans onto a plate as a base, then top with salad mix. Add crunchy baked tortilla chips and enjoy this easy dinner!

Pumpkin Muffins with Vegan Cream Cheese Frosting

I am having a serious love affair with anything and everything pumpkin. Those closest to me are becoming concerned for my well-being, as it's likely that if I continue this mass consumption of the orange superfood I may very well become some kind of discolored mutant taking on it's nutritional super-powers... which doesn't sound that bad, truthfully. "In a World where people think being vegan means giving up everything tasty, one woman will stand up and light the way... The nutritious... the auspicious... the brightly-hued... Super Pumpkin." Okay, I apologize for getting carried away - see you never.

This is my first time baking vegan completely from scratch, and I'm quite proud of the result! It's nowhere near as difficult as I had imagined it would be, and completely delicious. There is no taste quite more satisfying than that. As always, feel free to get creative with this recipe and HAVE FUN!

Dry Ingredients

• 2 cups whole wheat flour
• 1/2 cup brown sugar
• 1 tbsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg

Wet Ingredients

• 1 15oz can pumpkin puree
• 1/2 cup vegan milk
• 1/2 cup unsweetened applesauce
• 2 tbsp agave nectar

Optional Ingredients

• 1/2 cup of raisins, cranberries, chopped walnuts, etc.

Frosting Ingredients

• 6 tbsp vegan cream cheese (I use Tofutti)
• 2 tbsp Earth Balance vegan butter
• 1 tsp vanilla
• 4 cups confectioners sugar, sifted
• 2-4 tbsp vegan milk (as needed)

Directions

1. Preheat oven to 375 degrees, and mix all dry ingredients in a medium-sized bowl.
2. In a smaller bowl, mix all wet ingredients together, along with any optional ingredients, until smooth.
3. Slowly pour the wet ingredients into the dry, stirring well. Mix until smooth.
4. Spoon finished mixture into well-greased muffin tins. I use aluminum baking cups to lessen my dish load.
5. Bake 25-30 minutes. This is the perfect time to make your own vegan cream cheese frosting!

 Frosting Directions

1. Cream together the cream cheese, butter, and vanilla.
2. Add the sugar one cup at a time. 
3. If frosting is too thick, you may slowly add soy milk to loosen it up to reach the desired consistency.
4. Ice muffins after they've cooled completely.
5. Sprinkle with cinnamon, and enjoy - bet you can't eat just one!

Eggless Fritatta

I've never been a big breakfast person. Unlike my hubby, who considered breakfast the best meal of the day, I tend toward supper being the height of epicurean delight. I do, however, like the things people eat for breakfast so I consider it normal that I chow down later in the day, gobbling up all manner of goodies and sometimes serving breakfast twice a day with no complaints from my spouse.

With my doctor prescribing a vegan diet about 2 years ago, I had to wave goodbye to bacon and eggs and toast slathered in butter. I bid farewell to homemade biscuits dripping with honey, potatoes fried in bacon grease, and coffee topped off with real cream.

On the other hand, I lost a lot of weight, my senior citizen skin looks great, I have more energy, and I never have to lay down and take a nap after eating a huge meal. Not that I don't eat humongous meals, it's just that they aren't the sort I used to pamper myself with and I no longer want a nap after eating.

One of my favorite dinner recipes has always been a frittata. Especially if it's topped with about a pound of cheddar cheese. Well, those days are gone--and at best, I haven't been subjected to another hospital stay or, worse yet, colon surgery because of twisted plumbing. And all from eating vegan from the minute I got out of the hospital till now.

As you know, if you've read my posts for a while, I'm always messing around with recipes, either veganizing an old family recipe or taking recipes from vegan books and trying to make them suit my own taste buds. Sometimes I fail--utterly. But sometimes I come up with a good one. Those are the ones I post so you can enjoy them too.

So for any of you who love breakfast, either in the morning or for supper, here's my latest endeavor. I do have to say that you'll know instantly that this fritatta wasn't made with eggs. But the mouth-feel of eggs is there and while your brain won't be fooled, your tummy will be happy because this fritatta actually tastes pretty good.

EGGLESS FRITTATA

1 lb. firm tofu
1/4 cup nutritional yeast
1 tsp. Dijon mustard
1 tsp. onion powder
2 garlic cloves, diced
1/4 tsp. turmeric
1 tsp. black salt
Pepper to taste
1 large or 2 small potatoes
2 cups fresh spinach
1/2 lb. mushrooms of your choice, chopped
1 jar marinated artichoke hearts, drained and chopped
1/2 small onion, diced
1 tsp. dried dill weed
2-3 drops of your favorite hot sauce

Pre-cook the potatoes until they are half done. I microwaved mine wrapped in a piece of paper towel. When the potato is cool enough to handle, slice it into rounds and place them in a heavy skillet lined with 2 Tbs. of olive oil. I used my big cast iron one. Place the potatoes in a circle on the bottom of the pan. If you have potato slices left over, use them to line the edges. Sprinkle with a bit of salt and pepper to flavor the potatoes themselves.

Spread the diced onion on top of the potatoes.

Add the mushrooms and artichoke hearts. We are building layers, so don't stir your ingredients.

Add the spinach. Lightly sprinkle the vegetable layers with salt and pepper.

Into your blender place:

The drained tofu, nutritional yeast, mustard, onion powder, diced garlic, turmeric, hot sauce, black salt, and dill weed.

Blend until the mixture is smooth. Poor it evenly over the skillet contents. Sprinkle with more dill weed. If you desire, you can add vegan cheese, but I didn't have any so I made the frittata as above.

Place the skillet, uncovered, into the oven and bake at 400 degrees for 20-30 minutes or until the top is set and nicely browned. The tofu mixture will have spread throughout the vegetables and baked evenly. Allow the dish to stand about 5 minutes before serving.

Because the mixture is nearly impossible to remove from the skillet in one piece, I serve right out of the pan by cutting in pie shaped wedges.

I served fresh fruit and my version of cornbread as sides.

Serves 4-5

Black salt is available at www.myspicesage.com. It is the only place I've found it. For some unexplainable reason, it adds an eggy taste to the recipes it's used in. The salt is quite inexpensive and a small bag goes a long way. I am now never without it in my cupboard. It adds a lot to vegan versions of eggs. 

Pumpkin Spice Smoothie

Autumn is here, which means I can begin my endless consumption of pumpkin without being seen by others as absolutely insane! Starbucks has brought the much-anticipated Pumpkin Spice Latte back to its cardigan-wearing customers, one of which happens to be myself (Grande Decaf Pumpkin Spice with soymilk and no whip, please) - which gave me the brilliant idea of concocting my very own smoothie version of their delicious treat, loaded with all the nutrients of this amazing superfood. Stay tuned for more recipes using pumpkin!


Ingredients

• 1/2 cup of pumpkin puree
• 1 cup of your choice vegan milk (I used almond)
• 1 small banana
• 4-5 ice cubes
• Your choice cinnamon or pumpkin spice to taste (I used 1/4 tsp cinnamon)
• Your choice sweetener to taste ( I used 1 tbsp agave nectar)
• Optional Ingredients
• 1/4 cup of soy yogurt, plain or vanilla (I didn't use it, as I limit my soy consumption.)
• Your favorite non-dairy whipped cream

Directions

• Blend ingredients together until smooth. 

I served this protein-packed pumpkin smoothie for breakfast with multigrain waffles and apple slices. Enjoy!

Strawberry-Banana Oatmeal Squares

Here's a quick and easy recipe for those of you looking for something you can make in bulk for a week's worth of breakfast. These vegan oatmeal squares are chock-full of the delicious nutrients you need, and come in at about only 80 calories per serving! Get creative with the recipe - substitute raspberries, blueberries, cherries, or even peaches for diced strawberries, or add your favorite chopped nuts into the mix.

This is definitely a new favorite for me! I'm already planning an Autumn version of this recipe in my head, full of yummy spiced pumpkin puree, toasted pumpkin seeds, and golden flax... Enjoy!

Ingredients

• 1 small banana, mashed
• 1/3 cup unsweetened apple sauce
• 1 1/4 cup oats
• 2 large strawberries, diced
• 1/4 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1 dash cinnamon
• 1/4 teaspoon vanilla extract
• 1 tablespoon brown sugar

Directions

• In a medium-sized bowl, blend banana, applesauce, and vanilla extract.
• In another larger bowl, mix oatmeal, baking powder, baking soda, and cinnamon.
• Slowly add the banana mixture into the oatmeal mixture. Add the diced strawberries.
• Grease 6 by 9 inch baking pan, and spread the mixture evenly.
• Sprinkle brown sugar on top of the mixture.
• Bake for 45 minutes at 350 degrees until golden brown.
• Cool for 20 minutes, cut into squares, and serve!