Month: March 2017

Typically, muffins contain butter, eggs, and milk. More times than not, muffins tend to be more of an icing-less cake than a wholesome breakfast food.

Finding a decent plant-based alternative can be a challenge. Luckily, I stumbled across a simple recipe online.

I baked three versions: blueberry, chocolate chip, and walnut.

All three types were delicious, but the chocolate chip was the most popular among students. 

The blueberry and walnut versions are excellent for breakfast or a light snack. while the chocolate chip is more dessert-like. 

You may be wondering, how do you bake muffins without eggs, milk, and butter? It’s simple. Coconut (or vegetable) oil replaces the butter, ground flax seeds replace the egg, and a nondairy milk (such as almond) replaces dairy milk. 

And yes, the chocolate chips are dairy free. They’re made by Chocolate Dream and unfortunately they cost twice as much as regular chocolate chips :(. Hopefully that will change as the demand for non-dairy products increases.

To score some additional sustainability points, I used mainly organic ingredients. They’re a bit pricier, but that’s how food should cost. 

Some of the ingredients were sourced from Grassroots Grocery, a local co-op in Alton, Illinois. I also bought ingredients from an co-op in St. Louis called Local Harvest.

Feedback

• James Skinner 7.5/10

“They’re good. If they’re an option, I’ll go for them. They didn’t rise as much as I thought they would though”

• Marygrace Kinuthua: Chocolate chip 7/10, Walnut 8/10

“I’d choose these over the non-vegan ones. The walnut one tastes healthier, I’d definitely eat it for breakfast.”

• Karen Johnson 8/10

“I’d choose this over a non-vegan version. I didn’t even notice they were missing eggs!”

• Natalie Cooper 8/10 (because they didn’t rise much)

“I’d choose these over any non-vegan version.”

• Aurora Muller 10/10

“I love it! They taste really good and I love how they’re a bit healthier compared to most muffins. I’m always for the healthier option. They’re the bomb!”

• Many other samplers loved them, including Mr. and Mrs. B!

This chicken salad alternative took a bit of trial and error, but overall, it’s my favorite plant-based alternative recipe. It’s simple, flavorful, light, and packed full of healthy ingredients.

For the first batch, I followed this recipe. It contains chickpeas, celery, green onion, dill pickle, red bell pepper, vegan mayonnaise, garlic, yellow mustard, fresh dill, fresh lemon juice, sea salt, and pepper.

The recipe said to mash the chickpeas with a potato masher but I used a fork. It took some time but achieved the same result. 

Concerning the vegetables, there’s a bit of chopping involved, but nothing too complicated.

After adding the chopped veggies to the mashed chickpeas, I stirred in the “mayo”, mustard (I used whole grain), dill, lemon juice, salt, and pepper. Done! 

Personally, the chickpeas in this salad seemed a bit dry when compared to traditional chicken salad. I noticed that the salad tasted better after sitting in the fridge for a few hours. 

I held a student feedback session as soon as the salad was ready. I served it inside whole wheat tortillas with spinach.

• Aurora Muller 10/10

“I really like this. I’d choose it over a non-vegan version any day. It’s perfect!”

• James Skinner 10/10

“I like this. I think it’s better with Tabasco sauce though. Try mashing the chickpeas more.”

• Marygrace Kinuthia 9/10

“It’s good. It’d definitely choose this over a non-vegan version.”

• Natalie Cooper 10/10

“I love it! I’d choose it it over the non-vegan type.”

Even though everyone liked the recipe, the slight dryness of the chickpeas bothered me. I decided to make a few changes to the recipe to create a more natural version with better texture. 

First, I replaced the chickpeas with white kidney beans (much softer and less dry). They mashed easier and had a more neutral flavor.

I added the same amount of the other ingredients (click on link mentioned above for the original recipe). 

I replaced the vegan mayo with a homemade cashew “cream” spread. I soaked a cup of cashews in water overnight. The next day, I added 1/2 cup to a blender with 3 Tbsp of water, sea salt and lemon juice (optional). I blended until smooth. 

I had 1/2 cup of leftover cashews so I added them to the salad and mixed it up. 

I thought the first recipe was good, but this new version tasted much better! I love how I was responsible for every ingredient since I omitted the processed vegan mayo.

Tip: Allowing it to set for a few hours in the fridge is a good idea.

Student Feedback

• Blake Bischoff 9/10

“That’s really good! I’d definitely choose it over chicken salad.” 

• Boyo Amuka 9/10

“It’s different but good! After one bite and I want more.”

• Pauline Mwangi 8.5/10

“Traditional chicken salad is more salty and buttery. This one is more flavorful. I prefer the plant-based version.”

 

 

Jolee Keplinger, Co-President of Sustainability Club, Principia Food Blogger

This wrap recipe, inspired by one found in The Vegan Way cookbook, was perfect for testing out the Beyond Meat Beefy Crumbles. It’s quick, easy, and perfect for meat lovers (and only takes about 5 minutes)!

Ingredients:

• wraps/flatbreads
• hummus
• oil for frying
• Beyond Meat Beef Crumbles
• shredded veggies (such as broccoli and carrot slaw)
• spinach
• tomato

First, lay the bread on a cutting board and spread the hummus on top. 

Next, heat a bit of vegetable oil in a pan for a minute. Add the desired amount of Beyond Meat Beefy Crumbles and cook 2-3 minutes. Stir in the shredded veggies until warm.

 

 

 

 

 

 

 

Finally, add the mix to the prepared wraps. 

Add a bit of spinach and sliced tomato if you’d like.

Roll, slice, and enjoy!

Student Feedback

• Rebecca Bailey 8/10

“It tastes like meat to me. It’s light, not like when you eat normal meat. I’m a really big meat eater so I don’t know if I’d choose it over normal meat. I do know people that would though!”

• Ian Tennison 7.5/10

“It’s good. The texture resembles real beef. I guess I’d mistake it for the real stuff. It’d consider choosing if over real beef it it were an option at Prin.”

• Mary Oyan 10/10

“It’s really good! I’d eat this again.”

The Verdict: This 100% plant-based recipe is a great option for both hardcore carnivores and vegans. It has a nice flavor and plenty of texture. It’s good light meal/snack for busy college students who enjoy cooking.

 

 Jolee Keplinger, Co-President of Sustainability Club, Principia Food Blogger

Special guest test tasters: Brandon Robles and Karen Johnson

When striving to eat as plant-based as possible, many people struggle with cheese, especially me. I’ve always loved Mexican cuisine, especially quesadillas. I can’t imagine life without them. Luckily, there are plenty of alternative cheese products on the market, so a 100% plant-based quesadilla can become a reality!

Even though most Mexican dishes can easily become vegan, I’ve never been to a restaurant that serves vegan quesadillas. Here at Principia, quesadillas are one of the more popular food choices. Since eating plant-based means ditching dairy, I was determined to create an alternative quesadilla that tasted just as good, if not better, than the traditional type.

Since I bought four different types “cheese” to test, I figured quesadillas would be a good way to evaluate their taste and meltability. I tested three types of Daiya “cheese”: a jalapeño Havarti block, sliced provolone, and mixed shredded.

The fourth type was a soy alternative to American cheese which is sold at Trader Joe’s. Although it contains a bit of dairy, it’s still a plant-forward American cheese alternative. (This one isn’t in the recipe.)

I also used this cooking session as an opportunity to test out Beyond Meat “chicken” strips. Chicken is quite common around here, and I know most aspiring plant-based eaters have difficulty avoiding it. That’s why I believe it’s important to experiment with alternative “meats” so plant-based people won’t feel as though they’re missing out.

Ingredients:

• Flour tortillas
• Vegan “cheese” (Daiya)
• Vegan “chicken” (Beyond Meat)
• Minced garlic
• Diced tomatoes
• Chopped green onions
• Spinach
• Olive oil

Directions:

First I heated olive oil in a skillet and cooked the garlic for a bit. I added the tomatoes, green onions, and spinach at the very end. I placed the veggies in a bowl and set them aside. 

Next, I heated oil in a skillet (on medium-high) for the quesadillas. I took four flour tortillas and placed one of the “cheese” varieties inside. I added the cooked veggies, folded the tortilla in half, and placed it in the skillet, flipping when the tortilla became a nice golden brown. Once the tortilla was evenly cooked, I placed the quesadilla on a plate and covered it as I cooked the next three. 

I added the “chicken” to the quesadilla with the shredded Daiya cheese. 

Once finished, I cut each quesadilla into three pieces. One for me, and one for each of my two samplers. 

Brandon, Karen, and I sat down to test the four alternative quesadillas. We first tried the one with the Trader Joe’s soy cheese (non-vegan). I thought it was tolerable, but Brandon wasn’t a fan. 

Then we tried the Daiya Jalapeno Harvarti. It was delicious! The “cheese” melted beautifully and both Brandon and Karen loved it. I was strikingly similar to normal cheese. 

Next up was the Daiya provolone version. Again, this alternative “cheese” could fool someone into thinking it was real. The three of us loved it.

Finally, we tried the one with shredded Daiya “cheese” and grilled “chicken”. This was the by far, the winner! The “chicken” tasted very real and the cheese melted well. It reminded me of a quesadilla I used to order from Mexican restaurant back home. 

The verdict: All three Daiya “cheese” varieties and the Beyond Meat grilled chicken were excellent substitutes. Overall, we would prefer to eat plant-based recipes like this if they were available at Principia.