Vegan Coffee Fudge Brownie…

This brownie is rich and delicious. Meat and dairy-free doesn’t mean sacrificing. Instead, we are moving to an understanding of the foods we eat, at a time when the mistakes of our diet results are multiplying.  Take the time and join me as I explore healthier ingredients and challenge tradition.  I’m finding really good food!

COFFEE FUDGE BROWNIES

vegan

Preheat oven to 325 Degrees. Prepare an 8 or 9 Inch baking pan.

Makes 12 Brownies

3/4 CUP WHOLE WHEAT PASTRY FLOUR

3/4 CUP BROWN RICE FLOUR

1/2 CUP UNSWEETENED COCOA POWDER

1 TEASPOON BAKING POWDER

1 1/2 TEASPOON BAKING SODA

1 TEASPOON SALT

1 1/2 CUPS MAPLE SUGAR

3/4 CUP SOY/RICE MILK BLEND (OR ANY NONDAIRY MILK)

3/4 CUP BREWED DECAF COFFEE

1/2 CUP WALNUTS, TOASTED AND CHOPPED

Note: To toast walnuts, spread nuts on a baking sheet, and place in a 350 Degrees oven for 8 to 10 minutes.  Stir nuts once as they toast.  Let cool.

*

Sift together the flours, cocoa powder, baking powder, baking soda, and salt in a large bowl.  Stir in sugar.  In a separate bowl, stir together the milk, coffee, and oil.  Add wet ingredients to the dry ingredients, and stir to mix well.  Stir in the walnuts.

Pour the batter into the prepared pan, and bake for 30+ minutes or until a toothpick inserted in the center of the pan comes out clean.  Place the pan on a wire rack to cool completely.

Glaze

1 1/2 CUPS GRAIN SWEETENED, NONDAIRY CHOCOLATE OR CAROB CHIPS

*After giving the vegan carob chip a try I have to say… YUK!  There has to be something better.  Dust with powdered sugar – always good.

1/2 CUP EARTH BALANCE BUTTER

Once the brownies have cooled, prepare the glaze.  Melt the chocolate chips and butter together until smooth.  Pour the warm glaze over the entire pan of brownies, smoothing it over the surface.  Chill in the fridge until the glaze has set, about 1 hour.

*My preference is to leave the glaze off… less calories.

Serve!

Coco’s Clean Veggie Burger

 

Coco's Veggie Burger

Vegetarian Athletes

If you’re thinking that vegan or vegetarians lack strength, endurance or athletic performance… Here’s a partial list that proves otherwise.

• Bill Walton, Salim Stoudamire (NBA), John Salley
• Scott Jurek (Ultramarathoner)
• Carl Lewis (Nine-time Olympic gold medalist)
• Bruce Lee (Martial Arts)
• Edwin Moses (Olympic gold medalist in track and field)
• Martina Navratilova, Billie Jean King, and Chris Evert (Tennis Greats)
• Mac Danzig (Ultimate Fighter, 6)

 

 THE CLEAN VEGGIE BURGER

From the kitchen of Coco Kreider-McDougal

 

   2 TABLESPOONS OLIVE OIL

 

1 MEDIUM ONION DICED

1 CLOVE OF GARLIC

1 CUP DICED MUSHROOMS

3 GREEN ONIONS (salad scallions)

1 OR 1/2 CUP BROWN RICE (Quinoa is an alternative to brown rice)

3/4 CUPS CARROTS – FINE DICED OR STEAMED AND MASHED (my preference)

1 CAN PINTO OR BLACK BEANS (will need 8 ounces mashed)

1/2 CUP BROCCOLI (tops only- steam with carrots)

SEA SALT (pinch)

RED PEPPER FLAKES (pinch)

1/2 TEASPOON CUMIN

PARSLEY OR CILANTRO

Pre-heat Griddler

 Choose the style of burger you would like.  The California Burger – choose veggies and spices appropriate to the region.  The Southwest Burger – choose hot spices and black beans.  Your ingredients will vary according to your taste.

*

Saute’  the onion and garlic in olive oil, until onions are translucent.  Add diced mushrooms continue to saute’ until the mushrooms are done.

Drain and rinse your choice of beans.  Mash them to the texture of refried beans.  NOTE: Use only low-sodium beans.  I sometimes use less depending on how the burger comes together.

In a large bowl begin to fold together your ingredients.  Mash beans,  sautéed onion and mushroom,  steamed then mashed carrots,  cooked brown rice,  parsley or cilantro,  steamed broccoli, diced green onion and seasoning.  The mix will come together like a burger.  *Add ingredients a little at a time, including the beans.  Stop adding when the consistency of the mix “comes together”.  I might not use all the beans,  rice or veggies.

Have your indoor grill ready – measure 1/2 CUP per burger and form into a patty.  Close the top of the grill.  I grill for 2 – 3 minutes per side until browned with a light crust and they are firm to the touch.

Wrap the burger in a lettuce leaf,  garnish with mustard, avocado and a squirt of lime. 

 ENJOY!

  ”A change in diet will make you look healthier.  Harvard researchers found that a plant-based menu is very kind to your skin,  while dairy-laden sugary diets have the opposite effect.  You will feel healthier, as headaches and joint pains melt away.”

~Neal Barnard, MD

Oatmeal, Walnut and Dried Plum Cookies… Vegan Style!

Sir Paul McCartney I am always pleased when someone spreads the good word…

thekinddiet

A Simple Guide to Feeling Great, Losing Weight, and Saving the Planet

( all in a cookbook… )

alicia silverstone

Oatmeal, Walnut, and Dried Plum Cookies

Preheat oven to 350 Degrees F

Line a baking sheet with parchment paper

Makes 10 to 12 Cookies

1 CUP QUICK-COOKING ROLLED OATS

3/4 CUP UNBLEACHED ALL-PURPOSE FLOUR

1/3 CUP MAPLE SUGAR

2 TEASPOONS BAKING POWDER

1 TEASPOON BAKING SODA

1/4 TEASPOON FINE SEA SALT

1/3 CUP MAPLE SYRUP

1/2 CUP SAFFLOWER OIL

1 TEASPOON VANILLA EXTRACT

1/2 TEASPOON MOLASSES

1/4 CUP CHOPPED DRIED PLUMS ( OR OTHER DRIED FRUIT )

1/4 CUP CHOPPED WALNUTS

*

Combine the oats, flour, sugar, baking powder, baking soda and salt in a large bowl.  In a separate bowl, combine the syrup, oil, vanilla extract, and molasses.  Add the wet ingredients to the dry ingredients, and stir to combine.  Fold in the dried plums and nuts.

Using your hands, roll tablespoon-size scoops of dough into balls.  Place the balls onto the prepared baking sheet, and press down slightly on the balls.  Place the balls onto the prepared baking sheet, and press down slightly on the balls to flatten the tops.  BAKE 8 TO 12 MINUTES or until lightly browned.  Transfer cookies to a baking rack to cool completely.

For a variety, replace the all-purpose flour with whole wheat pastry flour, barley flour, spelt flour, or gluten-free baking mix ( choose one that does not include baking soda and baking powder ).  You can also substitute chocolate chips for the dried fruit and any kind of nuts for the walnuts.

What’s for dessert… just try these cookies!

I have recently finished a 21 day Detox program designed and implement by Dr. Alejandro Junger called The Clean Program.  The program helps reactivate the body’s own detoxification system… so can changing the way I eat change the way my body works and feels?  Yes!

One other thing: This is more than a way of eating; It’s also a way of living.

–Neal Barnard, MD