Sunday, July 28, 2013

Vegan Bangers and Mash

I woke up this morning craving one thing, BLUEBERRY MUFFINS!!  I quickly hopped on Pinterest to find a great recipe.  These turned out so yummy!  Josh thought they could use a little more sweetness, but at 165 calories each, I would keep them just the way they are.  The blueberries add a lot of sweetness, and some earth balance helps give them a rich flavor.

Nutritional Information
2 muffins and 1 tbs of Earth Balance
Calories: 431, Carbs: 48 g, Protein: 7 g

While I was busy in the kitchen, I decided to try my hand at making vegan sausages!!  AAh!  After 5 years, I have always been scared to do this, but today I busted out the vital wheat gluten and got to work.  The recipe is a tester for the Going Vegan cookbook, but I will say that it's delicious!

Since I did some mega grocery shopping yesterday, I thought I would give you guys a little peek into our stocked pantry.  Obviously, Josh isn't vegan, but most of the items in the pantry are for veg head recipes.

Things I like to always have on hand:

  • Bulk Items:  quinoa, rice, lentils, flours
  • Nut Milks:  soy for baking and hemp for protein drinks
  • Vegan Protein Powders:  I'm usually trying several different ones at once
  • Salad Toppers:  Pumpkin, Hemp and Sesame Seeds
  • Canned Items:  Beans, Roasted Tomatoes, Etc
  • Drinks:  The soda and alcohol are there for special treats ;)
  • SPICES: You can never have too many!  Don't forget Nooch.
  • Seasoning Liquids:  Rice Wine Vinegar, Tamari, Miso
I had to work most of the afternoon, but I did have a flax cracker and wine snack late in the afternoon.  Noms.


The other day, Josh said that he wanted to have Bangers and Mash, so what better than to use the Italian Sausages I was testing and try to make a hearty, comfort food meal?  I let the sausages rest in the fridge for several hours, then lightly pan fried them to give them a crispy edge.  I also whipped up mashed potatoes, gravy, and my famous Garlic Biscuits!

For the gravy, I looked online for a good onion gravy recipe, and I modified a non-vegan recipe.

Modification:  I used Earth Balance instead of vegetable oil, and I added 2 big tablespoons of nutritional yeast.  

For the Garlic Biscuits, I don't remember where I found this recipe, I think the old VegNews forums, but I have been carrying around this faded piece of paper that holds my favorite vegan recipe.  If you have been to my house, I have probably made these for you.  They are so delicious, and I've made them over 20 times.

Modification:  I use all Whole Wheat White Flour, I use 1 huge tablespoon of Ms. Dash Garlic Tomato Seasoning.  Sometimes I use chia seeds instead of flax.

For the mashed potatoes:

  • Boil 2 pounds yukon gold (with skin) until soft
  • Drain and mash with potato masher
  • Add 1/2 c to 2/3 c plain soymilk, or until desired creaminess
  • Add 2 tbs Earth Balance
  • Add a generous amount of cracked pepper
  • Since the Earth Balance is salty, I didn't add any extra salt.  Add per your taste.

This dinner is not for the faint of heart.  It's hearty, calorie dense and comforting.  Neither Josh nor I finished our plates, but that's ok.

Nutritional Information
Calories: 791, Carbs: 73 g, Protein: 59 g

If you want to follow along with me on MyFitnessPal, add me as a friend.

So, even though I deemed yesterday as a cheat day, my caloric intake for today was pretty high too.  At least I'm tracking it and trying to understand my weekend eating habits instead of just eating and ignoring it.  One day at a time.

Nutritional Information for the Day
Calories: 2056, Carbs: 177 g, Protein: 102 g


  1. YUMMMM!!! That looks so amazing! One of the first vegan recipes I tried was a pumpkin sausage recipe that Bianca gave me. I think I've made it every year for the holidays since and usually eat it with mustard on crackers like a summer sausage. So good!

    1. oh man! i forgot about making these. now i want vegan sausages!!

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