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5. With a ladle, remove about 1 cup beans, 1 cup water, onion, bell pepper halves, and 6 garlic cloves from the pan and place in a blender. Purée until smooth and there’s no sign of onion, pepper, or garlic cloves. Return purée to rest of beans in the pan.

6. Pour in blackstrap molasses, apple cider vinegar, Bragg’s Liquid Amino Acids, and cumin. Simmer at a slow bubble, uncovered, for 15 minutes to 1 hour or until desired thickness.

7. Right before serving, stir in salt. Serve over rice, on tortillas, chips, or alone.

Vegan Vocab

A Dutch oven is a large cooking pot with thick walls and usually at least 6 quarts in size. With tight-fitting lids and deep sides, Dutch ovens can be made from a number of materials, including cast iron and ceramic, and are perfect for big pots of beans, stews, soups, casseroles, and sauces that can be simmered, enjoyed, and still have plentiful leftovers for freezing and reheating.

Vegan Mashed Potatoes

This is warm, creamy comfort food at its best. Add a bit of vegan sour cream, roasted garlic, garlic powder, or chives for a tasty twist.

6 medium white or yellow potatoes (approx

2 lb.), peeled and quartered

3 TB. vegan butter or margarine, cut into

thirds

¼ cup plain soy milk

1 tsp. salt

Yield: 4 servings

Prep time: 15 minutes

Cook time: 35 minutes

Serving size: 1 cup

1. Fill a deep pot with water, and set over high heat. Add potatoes, and bring to a boil. Boil for 20 minutes or until fork-tender. Drain potatoes.

2. Add butter, soy milk, and salt, and mash potatoes with a hand masher for 3 to 5 minutes or until smooth.

3. Stir with a wooden spoon to test consistency. If potatoes are still lumpy or are a bit dry, add more soy milk, 1 tablespoon at a time, and stir.

That’s So Vegan

You’ll likely find many recipes for vegan gravy, as well as premade vegan gravies in jars and ready-to-make gravy in dry packets, but we have yet to find one we can recommend as kid-friendly. They’re either too gel-like or too runny, flavorless, or overly reliant on mushrooms. We don’t think you’ll miss it on these moist, flavorful potatoes, though. If you want even more creaminess, stir in a couple tablespoons vegan sour cream.

Vegan Home Fries

These thick, chewy home fries will forever change how your kids view fast-food french fries. The salt-free spice coating gives the fries an added kick and a little more crispiness to the outside of the fries.

4 medium to large (at least 5 in. long)

baking potatoes

Olive oil-based cooking spray or high-heat

sunflower oil cooking spray

1 TB. salt-free table blend seasoning

Yield: 4 servings

Prep time: 10 minutes

Cook time: 20 to 30 minutes

Serving size: 4 to 8 home fries

1. Preheat the oven to 425°F. Coat a baking sheet with cooking spray.

2. Wash and peel potatoes, and cut lengthwise into fourths or eighths. Place onto the prepared baking sheet, and spray potatoes with olive oil-based cooking spray.

3. Sprinkle salt-free table blend seasoning evenly over potatoes.

4. Bake for 10 to 15 minutes, and flip over potatoes with a fork. Cook for 10 to 15 more minutes or until browned and fork-tender. Remove from the oven, and place in a paper towel-lined bowl or basket, and serve.

That’s So Vegan

Perfect at the next cookout, with vegan sloppy joes, or as Sunday afternoon football half-time snacks, these home fries are nearly fat-free, which means you and your kids can enjoy them guilt free. Dip in vegan sour cream mixed with chives for an extra-special treat. Or for more spice, turn up the heat with a spicy salt-free seasoning blend.

Chapter 15

Super Snacks

In This Chapter

◆ The importance of snacks

◆ Easy snacks for vegan kids of all ages

◆ Simple yet tasty on-the-go snacks

Throw out that rusty three-meals-a-day rule: vegan kids should be encouraged to snack more often than their omnivorous pals. Growing kids need lots of fuel to fire their active bodies. For many vegan children