Dawes Cookies – Vegan Recipe

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My son named these cookies, because they have a little bit of everything (for the Dawes fans).
I’ve been on a cookie tear, trying to come up with recipes that are delicious, but healthy enough that I can grab one for breakfast – when I don’t usually want to eat – and not feel bad about it. These fit that bill.

Ingredients

2 tsp vanilla flavoring
3 mashed overripe bananas
2 T tahini or peanut butter
3 T almond or soy milk
1 cup whole wheat pastry flour (can sub with gluten free all purpose)
1 ½ cups oats (either quick or regular, can use gluten free oats)
½ cup vanilla vegan protein powder (I used PlantFusion Protein Vanilla Bean)
⅔ cup raw sugar
1 tsp baking powder
1 tsp baking soda
⅔ cup shredded coconut
⅔ cup vegan chocolate chips
⅔ cup raisins
⅔ cup dried cranberries
⅔ cup pecans

Process

Mix first 4 ingredients until smooth. In a separate container mix all dried ingredients thoroughly. Combine. If it seems too dry, add additional soy or almond milk very gradually. If it seems too wet, add additional oats or flour very gradually.

Spoon by large dollops onto a baking pan or stone and flatten slightly (they will not really rise or spread much).

Bake for 13 minutes and check. Bake additionally as needed until bottoms are lightly browned.

Allow to cool and enjoy. I like to store cookies like this in the refrigerator, so that I don’t need to worry about dampness from the condensation.

Makes 24 cookies.

Nutrition per cookie (approximate)
125 calories
1.5 grams fat
18 grams carbohydrates
10 grams sugar
4 grams protein
2 grams fiber

Photography by Ms. TheVeganAsana Jr. II.

Vitamixing it Up with Breakfast Smoothies

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I finally got my Vitamix. I’ve been yearning for one for a long long time. Now I have Glenda, the good blendah. And that means breakfast smoothies all the time. Woot.

IMG_1264I’m gradually working out my smoothie making process. Right now, every weekend, I make several bags of fruit, seasonings, and protein powder and sock them into the freezer. Then, in the morning, I just have to grab some greens, blend them into soy milk (I do that first because I do not like chunks of greens in my smoothies), throw in a bag of frozen fruit, and voila! The funniest part for me is, while green juice made me a little gaggy at first – not the taste but the idea of drinking something green – green smoothies don’t at all.

Some favorite mixes right now are:
– Strawberry, banana, peanut butter, kale
– Strawberry, pineapple, protein powder, spinach
IMG_1364– Blueberry, strawberry, banana, protein powder, kale
– Blackberry (except I don’t love the seeds), blueberry, strawberry, protein powder, kale
– Apple, cinnamon, banana, protein powder, spinach

Yum! If you are a smoothie lover, what are your favorite mixes?

Top Ten Reasons Not to Worry About Protein in a Vegan Diet

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I’m borrowing the Top Ten Tuesdays meme from my sister at Many Little Blessings today!

A top question that is asked of vegetarians and vegans is “how do you get your protein?” Protein is a combination of amino acids that the body uses for things like metabolism and muscle development. While we do need protein in our diets, it is not as much as is often assumed and plant sources provide perfectly adequate protein.

So, let’s look at the top ten reasons why vegans don’t need to fret about how they can get enough protein.

1. On average, an adult needs between 45-55 grams of protein per day. That’s really not that much! If an individual consumed a cup of beans, 1/3 cup of almonds, ¼ cup of oatmeal, 1 piece of whole wheat bread, and a half cup of tofu in one day, he/she would have 48.5 grams of protein, even without any incidental protein that comes from other veggies etc.

2. BEANS! Legumes are a primary ingredient for most vegetarians and they are full of protein. Most beans have 7-10 grams of protein per 1/2 cup cooked.

  • 3. Nuts. Nuts are also delicious, nutritious, and easy to work into any diet. Check out the protein in some of them:
  • Peanut butter, 2 Tablespoons – 8 grams protein
  • Almonds, ¼ cup – 8 grams
  • Peanuts, ¼ cup – 9 grams
  • Cashews, ¼ cup – 5 grams
  • Pecans, ¼ cup – 2.5 grams

4. Seeds. Most seeds are little bundles of protein. Sunflower, pumpkin, and flax seeds have between 6 and 8 grams of protein in just 1/4 cup and are easy to sprinkle onto salads or sandwiches, or blend into smoothies.

5. Grains. There is more  protein in whole grains than most people realize.

  • Quinoa, ½ cup – 4 grams
  • Bulgar, oats, kasha, ¼ cup cooked – 3 grams
  • Whole wheat bread, 1 slice – 2.5 grams
  • Broccoli, 1 cup cooked – 4 grams
  • Spinach, 1 cup cooked – 5 grams

6. Tofu. Vegan protein does not mean that you have to cook with tofu every day, though it can.  Tofu is very versatile and can be added to many food items with very little impact on flavor.  New tofu eaters may find it more palatable if it is more “dry.”  This can be accomplished by using a tofu press or by freezing a block of extra firm tofu and then thawing in a colander before use.

7. Tempeh. Tempeh is another easy way to fit protein in.  Tempeh comes in prepared blocks.  They can be chopped and added to other items, sliced and fried (we love it with bbq sauce), or eaten right out of the package.

8. Dark greens. Even items that you might not think of as protein sources, like dark greens, have protein. So, most healthy-eating vegans get a lot of that “incidental” protein in their diets without much effort.

9. Protein “combining” is not necessary in individual meals. No worries! Your body is actually so clever that it will “hold” the amino acids and do its own combining. And, some of the natural companion foods for vegan proteins are items that would “complete” them anyway. So, things like tortilla chips, rice, corn, couscous, or oatmeal are pretty good fits with the items listed above. It’s likely that you’ll end up with a protein combination in your meal anyway, and it’s almost inevitable over the course of a day.

10. There are plenty of vegan running long distance, boxing, doing competitive weight lifting, swimming, and playing football. When  you take a look at some of them (Robert Cheeke, Brendan Brazier, Tony Fiammetta, Molly Cameron, Matt Frazier), it’s pretty hard to doubt that it is possible to get enough protein in a vegan diet.

If, having read this, you still feel worried, it’s fine to add a protein shake to your day, but there really isn’t a need to obsess about it or have two or three shakes a day. Eat a varied, plant-based diet, and your protein should be fine!

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