17. TRADITIONAL AMERICAN FOOD IN VEGAN VERSION

Most of us have enjoyed the all-American meal of burger and fries with ice cream and cookies for dessert. Now we have learned this is a fiberless fatty meal that contributes to our all-American problem of heart disease, our number one killer. We don’t have to give up this much-loved meal. Try the vegan version as listed below. 

This Oat-Pecan Burger is simple to make, and each patty is full of fiber, protein and iron.   

OAT-PECAN BURGERS
4 c water
1/4 c olive oil
1 c chopped pecans
2 t garlic powder
1/4 c nutritional yeast flakes
1 T basil
2 t onion powder
1 t coriander
1 t sage
1 t salt
4 c old-fashioned oats
Place all ingredients except oats in a large pan, stir well
and bring to a slow boil. Stir in oats and remove from
heat. Cover and set aside to cool. Preheat oven to 350.
Form into 3-inch patties and place on sprayed baking
sheets. Bake for 15 minutes on each side. Makes 20
burgers. 

French fries are another all-time favorite food, but since we need to watch our fat intake, these oven fries are cooked in only one tablespoon of oil. I don’t need to remind you of the food value of potatoes. If you have any doubts, read the chart on the potato sack.

OVEN-FRIED POTATOES
12 medium peeled potatoes
1 T olive oil
1/2 t garlic powder
1/2 t paprika
1/2 t salt
Cut potatoes into thin strips like French fries. Mix in
a bowl with oil and seasonings. Arrange in a single
layer on a sprayed cookie sheet. Bake at 450 for
20 minutes. 

Frozen bananas blend into a smooth texture much like ice cream without all the fat and sugar contained in dairy ice cream. Add the raw cashews and dates, and you have a sweet and rich frozen dessert that tastes great. Bananas are high in phosphorus and other minerals and vitamins. Dates contain high iron and cashews are high protein.

BANANA ICE CREAM
4 large frozen ripe bananas slightly thawed
5 dates
1/2 c washed raw cashews
3/4 c water
1 1/2 t vanilla
Blend cashews and water until smooth. Add the
other ingredients and blend again. Eat immediately
or freeze and thaw a little before eating. 

Peanut butter makes delicious cookies. Be sure to buy natural peanut butter that has no fat or sugar added. Because it has a high natural fat content, the amount we eat should be limited. Peanut butter is high in protein and iron.  

PEANUT BUTTER COOKIES
Cream together with a fork:
1/2 c honey
1 t vanilla
1/2 c natural peanut butter
1/4 t salt
1 T oil
1/4 c water
Grind into coarse flour in a dry blender:
1 1/2 c old-fashioned oatmeal
Mix into creamed mixture along with:
1 c whole wheat flour
Form into balls and place on a sprayed baking sheet.
Flatten with a fork dipped in flour. Bake at 350 for
10-15 minutes, no longer. Remove from oven, cool
and store in an air-tight container. Freeze cookies
not eaten. Makes 24 small cookies. 

INTRODUCE YOUR FRIENDS TO THIS VEGAN VARIETY OF OUR ALL-AMERICAN MEAL THAT CONTRIBUTES TO HEART HEALTH!