Quinoa "Pilaf" and veggies

This is adapted from a recipe called "Quinoa Pilaf" that I found on the phone app - 21-Day Vegan Kickstart. It calls for toasting spices and quinoa etc. I can't be bothered. So I adapted to a fast version that I made in under 30 minutes.

This is serving for one.

Prepare your quinoa - I always use 1/2 veggie broth and 1/2 water.

Dice/chop veggies: 2 stalks or 1 large stalk celery, 1/2 yellow onion, 2 small cloves garlic, about 3/4 C carrot.

Heat a bit of veggie broth or water to fill about 1/4 inch in bottom of a skillet. Add spices: cumin, oregano, cilantro (I use 2 parts cumin to 1 part oregano and 1 part cilantro). I like a lot of spice so I use a tsp of cumin and go from there.

Add the garlic and let it soften. Then add the rest of the veggies and cook about 10 minutes or until desired doneness. I like my carrots firm, but not crunchy. Stir the veggies to get coated with the spices. Then stir several times as it cooks. The steam and hot liquid will cook the veggies without boiling them. Don't put a lid on it or they just stay soggy.

Combine with 1 C of Quinoa, stir, and add any additional flavorings. I add a bit of Sriracha sauce and a dash of tamari sauce (low sodium) - maybe a tsp.  Stir again and enjoy the spicy goodness of great flavor combo!!

According to My Fitness Pal app, here are the approximate nutritional values:
324 calories, 63 grams carbs, 4 grams of fat, 11 grams protein, 1029 grams salt (use water instead of broth to reduce sodium), 11 grams sugar.

Sodium is everywhere - even in celery and carrots! Adding veggie broth and tamari sauce (even the low sodium kind) produces a high salt content for the meal. Adjust ingredients accordingly to lower the sodium. You can drop 500+ grams of sodium by cooking the quinoa in just water.

Be a Happy Herbivore!
Onward <3

3 Weeks on the Slow-Carb express!

Just an update on my eating adventure. So far I have been able to stick to the plan and the result is lost pounds and inches. I expected to lose weight since I dropped all the junk food! The question is whether my body will actually turn into a fat burning machine or burn out.

Because mornings have been chilly to downright cold here, I have taken to cooking breakfast. I have chosen a routine a a quick skillet dish that consists of:

• bean: usually white northern or black
• 3 veggies from this group: mushrooms, celery, cauliflower, broccoli, green beans, peas
• spinach or kale and/or chard
• seasoning style: salsa, cumin, garlic/pepper grind; herbs de Provence; onions; cumin, rosemary, paprika, simple sea salt and ground pepper; and don't forget the balsamic vinegar on top of the spinach
• sometimes tofu

I use tamari sauce and veg broth combined in lieu of oil to cook the veggies in a skillet. Add the beans once the veggies are tenderizing. Finally, drop handfuls of spinach on top and let it reduce. When the spinach or kale is cooked, it's done. 

At first it was a chore, it was not familiar and I resisted, but I persisted. Now it is just routine and I enjoy it. 

If I'm on the run its almond milk shaken with protein powder. 

For a main meal lunch or dinner I cook a variation of the skillet dish in a large skillet or wok with asian spices or other bold flavors and more veggies in the mix. I found a wonderful artichoke tapinade at Trader Joe's that goes great on the breakfast skillet when you want just a bit of bite. It also can be mixed with veggie broth for a nice salad dressing. 

Costco has been stocking a wonderful salad mix called Sweet Kale Salad mix. It has 7 super foods in it that are extra good for you - cabbage, brussels sprouts, kale, broccoli, chicory plus pumpkin seeds and dried cranberries (those 2 are in a separate pouch). I eat it as salad, put it in the wok, and sometimes add it to the skillet meal. 

Winter provides opportunity to make chili and soup. Finding a canned soup is a little tricky since potato and pasta are everywhere, even in vegetable soups. Amy's split pea soup is great and there is a black bean soup that is tasty too. 

Spaghetti sauce can be a great base too. I use Muir Glenn because the sauce is very thick. I add mushrooms and broccoli (don't knock it - broccoli and sauce is a great combo!), and Trader Joe's Meatless Meatballs. They come frozen and I pop as many as I want in the oven for 10 minutes and then add them to the sauce. I could add beans, but usually don't. And yes, this is a no pasta spaghetti dish :)

Getting off of sugar and processed fat is not easy. But knowing that I have Saturday as my indulgence day, enables me to practice delayed gratification. Try it. It is a good skill to sharpen. 

When I first began I found I was eating huge portions for fear that I would be hungry all day. Gradually, I have found that I am regaining my actual hunger sensors (leptids) and I am eating less. If I get hungry, I eat some veggies or a scoop of peanut butter or hummus with celery or carrot. Again, Costco carries the Savas brand hummus and offer a 16 mini-cup package. I put some carrots in a little bag, grab a hummus cup and I have a snack for an afternoon meeting when they start serving cookies as the afternoon sugar rush. Another good snack to stash is sunflower seeds or nuts. 

Most interesting to me is that I am enjoying drinking coffee without sugar or cream! I just auto used cream and sugar, never drinking it black. But coming off the sugar, I find I don't miss it in coffee and I am learning what coffees taste like, lol. 

Bon Appetite and Be a Happy Herbivore!

Starchy Carbohydrates = Sugar > bye-bye

January is the month when we all make resolutions that we don't keep. So, I made some goals this year that are quantifiable and measurable. I also made the goals attainable so that I will not fail. One of the goals is to reduce starchy carbs because they turn into sugar. I think this is the basis of the Adkin diet that was so popular a few years back.

As a vegan, I should be thin and healthy, right? Wrong. There are lots of plant-based foods to eat that will pack on the pounds - the opposite of what I need!  So my goal is to follow The 4-Hour Body plan (Tim Ferriss) and see if it works for me. Six days on, one day off. No rice, bread, quinoa, pasta, squash, corn, potato, cereal, tortilla, pastry, muffins. No fruit, fruit juice, soy milk (almond milk unsweetened is ok). At first it seemed radical, but when I read the science in the book, it made sense. If carbs turn to sugar, you store it as fat. Not good for me. If I were an average weight, then I would not need this. But since I have not lost weight being a junk-food-eating vegan, I am trying to find a path that will help me reach that goal of being just a bit smaller :)

What do you sub for these carbs? beans, lentils, edamame, chickpeas/garbanzo beans and peas. Luckily, I already eat these things. If you don't, ease into it. It's a big change to your digestive system. Start with one or two days a week and ease into the program.

• Beans, luckily, come in many varieties and many come canned for easy prep. Black, white northern, chili, pinto, kidney, and lima. 
• See my recent post on green lentils. I also have some pre-made Indian lentil dishes that should be good. 
• Edamame is very tasty and also is wonderful in salads. Just be sure to get the shelled ones, not the ones in the pod. 
• Chickpeas can be roasted with taco seasoning for a snack or made into hummus. 
• Peas can be green or black-eyed.

Two things I like to do with beans are - black bean burgers (sans the bun) and combine northern white beans with cauliflower to make mashed "potatoes."

Not eating fruit is a tougher goal for me. I love fruit...a lot. I often have bananas at the ready for an out-the-door breakfast. Apples are a favorite snack. But their sugar is a problem. I'm not sure how I will fare with this, but I'm giving it a try.

The kicker on this approach to eating is that on the 7th day - you eat as you please. Fruit, pasta, eclairs - go for it. The physiology is that when you change your diet your body goes into a conservation mode. The 7th day is designed to fool your body and kickstart your metabolism. So if I know I can eat brown rice and fruit at least one day a week, I have a fighting chance. If I know I can eat junk food at least one day a week, I can wait till that day to do it. Of course, all restricted items have to be eaten on the same day :) I should mention that red wine (2 glasses per day, no more) is acceptable. Something in the science that enables the sugar in wine to not get stored in your body as it does with carbs turning to sugar.

Here are some fun nutrition facts that help:

• bananas are a great source of potassium - but so are avocados, chard, spinach, pinto beans, lentils, black beans, and mushrooms.
• soy milk has calcium - but so do tofu, spinach, and black-eyed peas
• magnesium is necessary so eat peanuts, almonds, cashews, pine nuts (if you can afford them!), and spinach
• fat is essential to your diet. Many plant-based eaters avoid cooking oil, but you can get essential fats in avocado, nuts (almonds and walnuts are my faves), peanut butter (read label for no added sugar!), and almond butter
• for protein you can get all you need from a combination of beans, lentils, nuts, and veggies - most beans have 10+ grams per cup, nuts have 5-10 grams per cup, and spinach, broccoli, and almost any veggie have 3-5 grams per cup. I like hummus and carrots or celery for breakfast or snack! And tofu has 11 grams in 4 oz. Just be careful with how much soy-based product you eat as it can affect hormone levels. Go easy on the Morningstar veggie burgers, sausage, and TVP.

Learn to spice flavor your food with spices and condiments. Just watch for sugar (be a label reader).

• Ketchup is loaded and many salsas add sugar too! I like Pace picante and salsa and they have no sugar :)  
• my go-to items are organic veggie broth, mushroom broth, and tamari sauce
• balsamic vinegar can be wonderful on roasted brussels sprouts or asparagus as well as cooked with chard and spinach. Or try rice wine vinegar flavored with garlic! Apple cider vinegar would be a no-no.
• herbs de Provence is a wonderful blend of spices that goes great with almost any veggie, bean, or lentil. Try the grinder type spice bottles. I like pepper and garlic. 
• tumeric is great on tofu and veggies
• try this blend - cumin, paprika, and rosemary - it's tasty!!
• garlic goes into everything, right?
• siracha sauce, like ketchup, has sugar. But I may have to make an exception here since jalapeños are not always available and I gotta have my hot!
• onions - red, green, white give zest to a dish
• curry powder for, well, curry! Just have your curry without coconut milk and no rice - maybe better left to the 7th day :)

I'll let you know how it goes. Keep going plant-strong and eat well!!

Be a Happy Herbivore :)

Green Lentils

I don't know much about lentils except that they are an excellent source of protein - 18grams per cup!!

Upon investigation I learned that green lentils, usually referred to as French green lentils, are the tastiest! Like me, you may have had brown or red lentils, often the supermarket variety, and they are not great. I have tried them dried and canned and was not a fan. Determined to find a lentil that would please my palate, I tried Bob's Red Mill brand. I've had wonderful luck with his products before and his record remains intact!

Green lentils are firm, but tender - not crunchy, not mushy. They have a wonderful flavor that I can't describe. But I know it is a flavor and not the gritty, bean-y taste of red or brown lentils.

Here is how I simply fixed them:

1 C green lentils
2.5 C vegetable broth
bring to a boil and boil 2-3 minutes (per instructions on the bag)

Add:
3/4-1 C sliced carrots
1/2 onion chopped
1 stalk celery chopped
1 bay leaf
1/2 to 1 tsp herbs de Provance

reduce heat and cook covered for 25-30 minutes

Vegans are often asked - "but where do you get your protein?" Just answer - green lentils!!

This dish is great for lunch on its own, as a side for dinner, or reheated as a quick breakfast. No starchy carbohydrates that turn into sugars  (unlike pasta, rice, or breads).

Here's another recipe and some more info on lentils from Seventh Generation (yes, the soap product people!) http://www.seventhgeneration.com/learn/blog/foods-we-love-lentils 

Plant-Strong Fettuccine

As a plant-strong vegan, it is sometimes difficult to create textures and flavors that mimic high oil, rich, dairy-based foods. I've adapted this recipe http://www.flourishingfoodie.com/2012/03/creamy-avocado-pasta.html for creamy avocado pasta and made it plant-strong!

Using avocado as the cream base (instead of tofu and nutritional yeast) creates a wonderfully thick coating for pasta. I included 2 cloves of garlic and then changed up the rest of the recipe. I used a sun-dried tomato and garlic salad dressing, about 1 TBS instead of oil. It gave more flavor and fewer calories. I also added some poblano pepper - about 1 TBS chopped and threw it in the food processor with the rest. I think lemon juice would have been good and definitely pine nuts - but sadly, I was lacking both. After the pasta is cooked and drained, return to the pot and add the avocado mixture. The hot pasta warms the avocado sauce. It's thick, rich, and wonderful - as you would want an Alfredo sauce to be, but no cream, milk, or cheese.  I didn't have any tomatoes and could have done the roasting as the recipe suggests.  I would prefer chopped fresh as garnish.

2 avocados
linguine or fettuccini
2 cloves garlic
1-2 TBS of oil-based salad dressing (not creamy)
1-2 TBS chopped pepper - poblano for mild, jalepeno for hot
2 TBS lemon juice (if using, then reduce amount of salad dressing)
1/4 cup of pine nuts (if using, then use more liquid - full amount of salad dressing or lemon juice)
salt and pepper to taste
chopped fresh tomato for garnish

Quinoa - versatile, nutritious, TASTY!

Rice seems to be a staple for a lot of vegetarians and herbivores. Most of us eat brown rice since it is more nutritious than the essentially non-nutritious white rice.

But rice has limited nutrition when compared to the superfood - Quinoa. It is a whole protein and can be cooked in 15 minutes and served like rice.  That makes it a staple in my kitchen.

I like to dress it up with some flavors as I cook it. I do the same with rice or potatoes, but quinoa seems to take the flavors on and wears them nicely :)

Quinoa
Tonight I cooked the quinoa with mushroom broth instead of water. In the pot before cooking I added minced garlic, chopped mushrooms, and a few very thin slices of jalapeno peeper. I added about 1/4 tsp of Provance herbs.

Asparagus & Brussels Sprouts
I served the quinoa with roasted asparagus and brussels sprouts that I had mixed in a plastic bag with olive oil, Provance herbs, sliced garlic and pepper. Mixing them in the plastic bag ensures the veggies get well coated. Brussels sprouts take about 25 minutes and the asparagus 10 in a 400 degree oven. Just put them on a cookie sheet.

I'm a happy herbivore :D

breakfast / lunch tofu scramble

I really like having tofu around. It is so versatile! If you don't like tofu food texture, then you may not have had it made the way you would like it. I like mine dry. I don't like the silken tofu unless it is made into a sauce.  I only buy extra firm (and organic). Then you must press the water out. Cut off the amount of tofu you will use from the whole block, then cut into 1/2 inch or so slices (not too thin). Then use paper towels or dishcloth to wrap the tofu in several layers and press down. You'll feel the water getting absorbed into the cloth. Some people put the wrapped tofu on a plate and set a big can on it and come back in 10 minutes. I just wrap and re-wrap and press with my hands. It's also wise to use just a drip of oil when you cook tofu. It helps crisp up the outside and makes it tastier.

Today I fixed a breakfast/lunch meal that really rocked! The secret is in the flavors you add.

Tofu with Green Peppers. 

I like my food spicy, but when it is the first meal of the day and I haven't been bouncing around, I like something a little tamer. For some, this will be spicy, so adjust accordingly.

1/4 of a tofu block, pressed and cubed - extra firm, organic tofu
1/3 of a large green pepper, diced
1 or 2 small fingerling potatoes sliced or small cubes, if you like. You could add mushrooms or onion instead of potatoes.
oil, tamari sauce, siracha sauce (or hot sauce), tumeric, pepper, cumin, cilantro (fresh or dried)

• Heat a small frying pan with 

1 tsp oil (about)
1 TBS Tamari Sauce (about) or veggie broth if you don't have Tamari, but it won't be as tasty :)
1/2 tsp Siracha sauce (depends on how hot you like it). If you don't have Siracha, try hoi sin sauce or red chili paste. If you only have hot sauce, add it at the end because it does not fry well.

• Mix together and let it heat (medium high)
• Add tofu and generously season with tumeric (tumeric gives it a lovely yellow color and makes it look like scrambled eggs. 
• Add the potatoes and peppers and stir to coat all. Break up the tofu cubes with your spoon or spatula. 
• Season with a few shakes of black pepper, cumin, and dried cilantro. I can't use fresh cilantro fast enough to warrant buying it in the winter. So I keep a jar of dried flakes around. If you are using fresh cilantro, you probably want to wait until the cooking is nearly done to add it. 
• Cook in the pan and toss/stir frequently to be sure it doesn't stick (depending on the pan you have). Should be 5-8 minutes on a medium heat to thoroughly cook potatoes and peppers. 
• If you didn't use Siracha or other cooking sauce, now add your hot sauce!

Another way to make this is to add spinach or chard halfway through the cooking. 

Eat and Enjoy!

2012 - Will You Be Heart Healthy?

January - the month of new beginnings, resolutions, resolve, and expectation. February - the month we forget all that!

I have already seen a number of friends who have vowed to eat more healthy in 2012! Wonderful - but you need a plan. Having gone through the shadow of the valley of eating reform, I can tell you it is not easy, but it is so, so worth it! I know I am a broken record to some of my friends because I talk about food a lot and am an evangelist for herbivore cooking. But I live what I say and I like to cook and share with people. Once they taste the food, they tend to take it more seriously.

If you are starting or restarting a journey to more healthy eating, here are some tips.

1. keep a food journal daily. It is just for you, so there is no point in fibbing. It gives you a picture of what you are really eating and not what you think you are eating - (how many times have you said, I've been keeping pretty close to my diet?).  To keep it positive and supportive (not negative and beating yourself up), I put in the margin what I might have eaten instead to have kept on my path. Maybe even note why you made the choice you did. Confronting your choices honestly is never easy, but it does make the process more likely to succeed.

2. keep a stocked pantry - if you have it at hand, you are more likely to select it, cook it, and eat it. If you are trying to get more veggies in your meals, have them around. Think of alternative ways to get your veggies to ease into it - V8 juice, frozen veggies, veggie soup. Don't buy a lot of exotic fresh veggies and then expect to magically have them prepared. You'll just toss them, get frustrated and quit. Get used to including more veggies. If you like salads, then have lots of salad elements at hand so you can quickly assemble and enjoy it.
Essentials for the pantry:

• spices - flavor makes the meal. Use sea salt (no blood pressure danger, so you can use as you please). I make my own seasoning mixes for taco seasoning and cajun seasoning. No artificial ingredients as you will find in store-bought packets. Some seasonings are easier to buy prepared - like Garam Marsala for Indian dishes like Dal.
• condiments - Siracha sauce, hot sauce, Tamari sauce, mustards, minced ginger in the jar, minced fresh basil in the jar (they last forever in the fridge).
• broth - veggie broth, mushroom broth (Pacific is my go-to brand). I use veggie broth and tamari sauce to make salad dressings, stir fry base, etc. I rarely cook with oil, using broths instead. Cook your brown rice with mushroom broth instead of water and you will love it. Cook your potatoes in any broth and you will love it as well. Think flavor!
• grains - quinoa, whole wheat flour, nutritional yeast, cornmeal, brown rice, wild rice, whole wheat pasta (I like veggie whole wheat macraroni)
• canned goods - beans, lots of beans - black, kidney, chickpea are my staples. I also like lentils. You might like pinto, northern, red, chili. Tomatoes - I prefer Muir Glen because you can get them plain, fire-roasted, and with chiles - flavor is important and these are wonderfully flavorful tomatoes. Soup - I like Amy's organic, but they are expensive. Trader Joe's has some healthy, inexpensive soup. I like the split pea and the lentil. 
• Alternative milk - boxed kind can sit on the shelf until opened. I prefer vanilla flavored low fat almond milk (Pacific). Other varieties are rice and soy. Get organic if you can, because most soy is GMO modified and produced using Big Ag farming methods. Even if you don't drink it, you can use it to make oatmeal, for baking, for cereal, for smoothies.
• Frozen veggies and faux meats - in the winter, when fresh, local veggies are not available, I buy frozen. I like Cascadia Farms organic (Canadian). They always taste fresh. Many people who are giving up meat like the Morningstar product line of veggie burgers, faux bacon, etc. Also Boca Burgers. I don't like them, but you might. Read the labels. Many have milk product in them. 
• Nuts - walnuts and almonds are my favorites. I put them in salads, on my oatmeal, in baked goods. Buy them in bulk and save. Get organic if you possibly can afford it as the nut farming industry is loaded with chemicals. 
• Fresh food - organic yellow onions, organic garlic (you won't believe the difference in flavor), sweet potatoes, white potatoes (or varietals - I love purple). I put garlic and onions in many, many dishes and always have them on hand. Sweet potatoes are as versatile as white and then some - fries, baked, cubed for dishes like Dal, with greens, and mashed. 
• Maple syrup and honey - great sweeteners
• Get the boxed food out of your pantry - no instant potatoes, no crackers, no white pasta, no refined sugars, no high fructose corn syrup. If you want any of these things, be intentional about buying them. Don't stock your pantry with them!
• Some people prefer dry beans to canned. Remember you have to soak them before using. I have found that convenience of the can trumps the savings of dry beans. The exception is lentils. You don't have to soak them. They can be cooked in a dish on the spot.

 3. Use flavors to make your food interesting. Fast food tastes "good" because it is filled with salt and fat. When you eliminate salt and fat, you have to replace it with flavors. Flavor does not have to be spicy hot. One of my favorite blends is Herbs de' Provence - wonderful, savory flavors that go great on veggies and potatoes. Tumeric is a wonder spice (health benefits) and turns tofu into eggs and is great on cooked veggies. Check out the spice isle in the grocery - the manufacturers have dozens of blends to choose from. It's not just Mrs. Dash anymore!!

4. Get some good recipes. Healthy cooking requires some new approaches to cooking. You won't be opening a can of Manwhich anymore. You know my favorite - Happy Herbivore. Not there yet? There are lots of online veggie recipes. Find something that looks interesting, enticing, and fix it! The internet is one big recipe book :)

Enjoy your new palette and new joy in eating!

Black Bean Soup - the Bomb!

Here's a product I can recommend for fantastic black bean soup - Bob's Red Mill Black Bean Soup mix. It is a package of just beans (barley, etc.), no spice. There is a great recipe on the back of the package that I mostly followed.  Here are my changes:
1/2 as much canned tomato and I used fire-roasted with green chile kind (Muir Glen)
no squash
2 sliced Jalapeno peppers (I like it spicy)
6 or 7 cloves of garlic (I think the recipe called for 4, but garlic rules in my house)

You use 1/2 the package for one preparation and it makes a lot of soup! I put some on the freezer, but by popular demand, I got it out right away because people said, "more, please!"

Bob's Red Mill is a family company in Milwaukee, OREGON making whole ground, organic flours, beans, etc. I like supporting a company like that.

So make this soup and enjoy hearty, flavorful goodness!

Be a happy herbivore :)

Switching to warm foods as Winter sets in

Been busy lately as well as sick :(

Today was the first day in about 2 weeks that I actually cooked and felt good about it. I'ld say that means I have turned the health corner!

Tonight I made 2 yummy dishes based on recipes I've been reading (including the ever popular Happy Herbivore cook book!).

Mustard Mashed Potatoes and Ginger Mixed Veggies

Mustard Mashed Potatoes
I like to boil my washed potatoes, cut in large chunks or thirds, in a broth of 1/2 water and 1/2 mushroom broth. I leave the skins on just because I like their taste!
I cooked about 5 small and medium sized russet potatoes.

Once boiled, drained, and mashed (I put them back in the warm pot), I add the following:
1-2 tablespoons of spicy mustard
3 cloves of garlic finely minced
pepper to taste (I like a lot!)
celery salt to taste (just for a little extra flavor)

Thin the mashed potatoes using almond milk (or rice milk or soy milk) but don't use the super flavored kind with extra vanilla.

These mashed taters taste a little like warm potato salad and have a great zing!

Ginger Mixed Veggies
What veggies do you have on hand? Make your own mix. I had some frozen peas, frozen brocoli crowns, and fresh baby carrots. I cooked the carrots first in some veggie broth - basically steaming them in the pot by keeping a good lid on the pot. Then I added the peas and brocoli so they didn't turn to mush :)

When the veggies are nearly done, fix the sauce.

Ginger Sauce
minced ginger - 1/2 to 3/4 teaspoon of finely mashed ginger from the jar or equivalent of fresh ginger finely minced and mashed.
2 TBS or so of Tamari sauce
1/4-1/2 tsp of Siracha sauce
pepper to taste
1/4 tsp of sesame seeds

mix all

add to the sauce as much as you want of a separately mixed combination of 1 TBS cornstarch and 1/2 cup water. For this dish I used about half to 3/4 of what I mixed up.

Put the entire sauce into a saucepan or Corning Ware dish and stir constantly over a medium heat until the sauce thickens. Pour over the veggies and stir to coat.

The two dishes actually complement each other. The mustard zing of the potatoes goes well with the hot sauce infused ginger sauce on the veggies.

Enjoy!!

Eating Herbivore on a Budget

A big perceived barrier to eating herbivore is the cost. I have friends who say - oh, it's too expensive.  When you factor in the spoilage factor it can get really expensive. After all, if I make a box of Mac-N-Cheese for a $1, I will eat it all - because it never goes bad with all the chemicals in it, lol. I may not eat a complete bunch of kale before it goes limp.

I am currently on a budget which is new to me. My employment situation for the year has changed and I have to count my pennies. I'm currently visiting my brother and his family for a couple of weeks in a non-herbivore but herbivore-friendly household. I have prepared a few things for them and they have pulled out some of their meatless recipes. It's all good. But I went to the grocery today with $20. How much could I buy and what can I do with it?  I did not plan this out with any great sophistication or forethought. But I thought I would share what you CAN do with an herbivore grocery run and limited funds.

Here is what I bought:
canned organic black beans (store label) - 1
canned organic chick peas (store label) - 1
canned organic fire-roasted tomatos (Muir Glenn) - 1
canned organic chili bean mix (Westbrae Natural) - 1
bananas - 4
fresh ear corn - 1
large white mushrooms - 5
fresh spinach bunch - 1
fresh kale bunch - 1
fresh cilantro bunch - 1
extra firm tofu pack - 1
organic baby carrots pack - 1

I spent $19.77 and donated .23 cents to Breast Cancer charity (the store was doing a promo).

I'll combine these foods with stuff already on-hand - quinoa, whole wheat burrito wrappers, tomatoes, onions, asparagus, salad greens, condiments, almond milk, fruit juice, and frozen fruit.

I made Chick Pea Tacos for lunch from the Happy Herbivore web site. I love them. I could not convince my brother that chick pea is an adequate substitute for ground beef. He passed. More for me.
I loaded my burrito wrapper (as a soft taco shell) with chopped onion, tomato, cilantro, and topped with fresh spinach leaves (instead of the low nutrient iceberg lettuce).  Delicious.

I'll make chili with the beans and canned tomatos. Quinoa will go with mushrooms and black beans and kale.  Kale can be eaten raw on a sandwich or salad, cooked liked spinach, or in the oven as kale chips.

Corn will go with tofu, mushrooms, and spinach in a breakfast scramble. I'll throw in any leftover beans too :)  Carrots are for munching. Bananas are for smoothies or snacks.

Part of what you have to do as an herbivore is get creative and use good recipes (Happyherbivore.com).  You can eat well, be full, and enjoy your meals - even on a budget.

Happy eating!

I am Herbivore

I am Herbivore.  I am joining the Lindsay Nixon movement of inclusive plant eaters and not restrictive vegans!  I am so tired of having to defend myself - to vegans who are nit-pickers and to non-vegans who see me as the food police.  Over at the Happy Herbivore there is a plant-based kinship being created that fits with exactly why I have adopted the plant-based diet, a great group of people who celebrate what we are doing, and fantastic recipes - as I have noted in my previous post here :)

Here is the HH blog post on vegan to Herbivore.

And I just got the Happy Herbivore cookbook on Kindle! Yeah! and remember- you can get the free software for kindle to read any kindle book on your pc, mac, or smartphone.  No excuses not to be trying these delicious recipes!!

Happy Eating Herbivore :)

Vegan Chickpea Tacos - yep, delish!

I am in love with the recipes at Happy Herbivore!! The cook, Lindsay, is a genius.  Grab some recipes and get cooking :)  I still want to buy the book, but until then, I am trying the online recipes.

Tonight I tried the Chickpea Taco made with chickpeas of course. I was skeptical, but based on the other fabulous dishes that came out of dubious recipes in her book, I knew I needed to try it. The recipe did not disappoint. Here is the link to Chickpea Tacos.  And here are recipes I have not yet tried - a page of recipes for Mexican dishes.

So the secret to this recipe is to bake the chickpeas after having coated them in tamari, lemon juice, and taco seasoning. They bake in a hot oven for 20 minutes and get crispy outside, but soft in the middle. Then make your taco as you wish.

I like whole wheat soft taco shells made in Kansas (which is easy to get since I live in KC MO). I like spicy salsa and I had some leftover brown rice (that I make with mushroom broth) and I used that as well. I topped the tacos with raw kale. These were really, really, good!!  The best part - no grease!

Here is where I let my vegan conscious take a break. I did not look at the ingredient list on the taco shells. Since they are from a local company, I don't know if they are made authentic with lard or just shortening. But they are made with whole wheat and that is worth the having :)

Bon Apetite, mucho gusto, and Enjoy!

Guess I've Been Away Too Long! Kale Chips, Tofu Scramble, and Juicing

A friend reminded me today that I had not been posting on this blog for some time. I have been so wrapped up in working on food access issues here in the urban core of Kansas City, that I have neglected to share my food life of late.

Summer is nearly over and the horrible heat of July/August is behind us. I can't cook in that weather. I got a window A/C unit so I could cool off the kitchen in order to make a salad or smoothie!  But now the oven can come on, the stove can be fired up, and food served warm can be done.  Today I had a food hodgepodge.

I juiced after my morning walk of 2.5 miles. I have a juicer and throw in carrots, cucumber, celery, tomato, and apples. Then I throw the juice in the blender with ice and add my Spirulina powder. I find that I cannot get it to infuse in liquid unless I use the blender. I always add a fruit to the veg juice to give it a little sweetness and to downplay any bitterness of the vegetables.

At lunch I decided to do brunch and create a breakfast meal. I pressed some extra firm tofu and added turmeric for color and pepper for flavor and made "eggs."  I grated some potatoes and made hash "browns." I use air quotes there because I don't like to cook with oil and so something like fried potatoes are not fried and don't become brown and crispy. But they do turn out tasty with some spices or with salsa or ketchup added :)  Finally, I prepared the veggie part of the meal with garlic, onion, fresh pablano chile pepper (mild), mushrooms, red bell pepper, and fresh corn. Served with salsa and it was yummy!

Late in the afternoon I tried a recipe for Kale "chips" that a friend posted on FB. I bought some fresh kale from a local urban garden on Saturday and left it out to dry out some. Then you cut it up as you wish (I think larger pieces including the stem are better). Toss in a ziplok bag with olive oil and seasoning. I used a bit of sea salt and minced some garlic that I had roasted in the oven the other day. Put the kale on a cooky sheet and put in a 425 degree oven for 8-15 minutes. Too much oil leads to burnt kale (my first batch). Watch carefully and at first hint of brown, take them out of the oven.

The texture is almost like ash when it hits your mouth. It practically disintegrates. But the flavor of the Kale is good and the seasoning was great for my taste (great fan of garlic!).  You can't store the chips because if they regain moisture, they get soggy (like a potato chip. So you have to eat them all, lol.

I like kale raw and not cooked to death like a green with ham in a pot. Yuck. Raw is good in salad. Now I have another way to eat it.

An update on my biggest loser gym and fitness quest...

I failed at my gym program and my biggest loser effort. But failed just means I didn't do it in a way that I was able to succeed. So I have restructured my effort. I wasn't strong enough to use the gym equipment and was completely under-confident about using it. So I went to a more structured and monitored style of gym - Curves. This is a circuit exercise program just for women. The "gyms" have a dozen machines and you work on each one in 30 second intervals and then have a 30 second of running in place or other aerobic activity in between each machine. You work out for 30 minutes continuously and then have the option to do stretching or other exercises at the end - which I do. It works every muscle group in your body and I have already seen results!  It is increasing my core strength to the point that I can take up yoga again :)  I also am able to walk in the parks here (now that the 100+ days are gone) and use Runkeeper to take me on a 2.5 mile walk. If you walk or jog or run - try the Runkeeper app on your smart phone. It coaches you as you walk and links to your music playlist. At some point I hope to outgrow Curves and return to a regular gym. But for now, it is just what I need.

Corn Syrup - keeps popping up in my diet

I gave up sodas years ago and dropping diet coke was a challenge. I dropped everything that was an obvious high fructose corn syrup item. I now find that it is in my favorite treats.

I don't eat chocolate since going vegan - yeah, that's a challenge. But I love "Good & Plenty" licorice. But upon reading the label, I find that corn syrup is the #2 ingredient. Dang!

I love icee drinks in the summer - Slushes from Sonic, Freezoni from Quick Trip. No doubt you have something like this at your convenience mart. Corn Syrup is how they make it so sweet. Duh. I also learned that a Freezoni has 110 calories in 8 oz. Have you ever even seen an 8oz cup at the convenience mart? I like the 32oz size myself - 440 calories and 112 grams of carbs - yep, that's your corn syrup. Uh, no wonder my fitness is stymied.

I guess we see what we want to see and ignore the rest. I am bummed. But I would be more bummed if I dropped with a heart attack because I couldn't give up corn syrup.  It's good to remind yourself now and again to pay even closer attention to what you eat. I'll find substitutes without corn syrup and enjoy them. But there really is no obvious substitute for the 79 cent Freezoni. Insidious isn't it?

Need a Reason to Go Organic? Watch this!

A simple science project provides illumination for why we should go organic. Straightforward, not complicated, it just is.

Vegan Macaroni Salad

I looked up recipes for vegan salad dressing or mac salad. Some included "vegan-aise" which I assume is a fake a mayo, some included seitan, miso, and other ingredients not in my pantry. Then I stumbled upon a vegan pesto and it struck me...I use pinenuts for "gravy" with mushrooms and pasta, why not a pine-nut based salad dressing??  I think it turned out well. Here's the recipe for about a cup's worth or more. Adjust to your own size needs. I made it for a large batch of mac salad to feed my group of vegan/veggie volunteers :)

Pine Nut Dressing
I don't cook with oil, so none in the recipe - pine nuts and walnuts give off oil themselves

1/2 cup pine nuts
1/2 cup walnut pieces
juice from 1 small lime
veggie broth
3 small cloves garlic (depending on how garlic-y you like it)
 about a 1/4 cup fresh thai basil or regular basil (again, amount depends on your taste)
salt/pepper to taste


I use a mini food processor - the kind that holds about 2 cups of food and has 2 settings. Mine has chop and grind.

Grind the pine nuts and walnuts. Add a teaspoon or so of veggie broth to keep it moving. It will get to a paste like consistency.

Add garlic, seasonings, basil and grind.

Add lime juice and grind.

Now you have to add veggie broth as needed, scant amounts at a time, to get a nice mayonaise style consistency.

That's it! Enjoy :D

Dishing up a week of vegan meals

I continue my efforts to be a big weight loser...but real life is not like the TV show, now is it? That's why the people on the show stay away from their lives. But I go to the gym, am getting stronger, doing better, and still eating well. I think this will work, though take longer than I expected. I'm only a few pounds down from the original start weight, but with the exception of my 10 days of moving that got me off track, I continue to move in the down direction. I would need to work out daily (still an option) to even approach my weekly goal.

Meanwhile, I have volunteered to cook this week for vegan/vegetarian camp counselors. An annual youth leadership camp is underway here in KC. I have a number of friends who participate as volunteer staff and counselors. It centers on dealing with all types of diversity in human relationships and is an amazing, transformative week for the delegate/campers.

The food is provided by the host campus cafeteria and it is not vegan friendly and only modestly vegetarian friendly. I volunteered to support those staff by bringing in 3 meals a day for them that are healthy and vegan. There are only 5 people to cook for, but it is a challenge!

I served up a hot breakfast this morning of potatoes, mushrooms, green pepper, and onion. I don't use oil, so I cooked in the fry pan as usual but used mushroom broth for the cooking. Seasoned with salt, pepper, and a dash of Provence spice blend, the dish turned out great! Included a side of blueberries and cherries.

Lunch today is a cilantro summer salad - corn, edamame, black beans, red onion, jalapeno, fresh garden garlic, seasoned rice vinegar, veggie broth, salt/pepper, lime juice, and lots of fresh chopped cilantro. I'll add some lettuce leaves so they can serve it up easily.

Yesterday for lunch I made veggie burrito wraps. I used green and red tortilla wraps, spread spicy hummus on them, laid in a leaf of swiss chard, topped with quinoa, sliced tomato, and lightly steamed zucchini, yellow squash, and purple bell peppers (which are a wonderful find at the farmer's market!). I rolled them up and then wrapped them in aluminum foil a la Chipotle :)

I'm tracking protein, carbs, fruit/sugar to get a good balance.  I don't know how to cook tofu very well, so I'm getting protein from quinoa, beans, rice, edamame, almond milk, and soy powder.

Meanwhile, I get to eat well too as I manage to slice off a sample for the cook!

Week 2, Week 3 and coming up on Week 4

I'm still here! I got completely sidetracked as I moved cross country.  However, I have joined a gym in my new location and have actually been there a few times :)

I did a weigh in at Week 3 and had gained back 6 pounds. I'm not too worried about it, as traveling, no exercise, and a lot of stress could have resulted in gaining back all the loss and then some!

I'll do another post after this week's weigh in and talk about how I am getting back on track. The good thing about this type of effort is that it just sits there waiting for you to do something. It doesn't go away on its own.

Week 1 success and struggle

Update - I did begin on June 1 as planned. Here is a chronicle of week 1 and my thoughts about it. 

First - week one exceeded my goal of 5 lbs. Dropped 9! Exercise for the week was walking 2.5 miles on 4 different days. Not bad for a couch potato! I'm pleased I made it happen.

Second - my "it" was hard at work sabotaging me every step of the way. Your "it" is the little voice in your head that says "I can't do that." It also is your automatic response that pretty much guides your day. It gets you dressed, it breathes for you, it gets you to work, it puts you through your routines, it speaks for you. Basically, we are machines that run on autopilot. We think of our bodies as the machine - breathing, heart beating, fingers moving, feet stepping - we don't have to think about those things. But we also are fairly numb to our everyday lives - routine speaking, routine actions, routine reactions.

When we try to make change, our "it" - the keeper of routine - resists. Think about our perception of "change" - it's hard, it takes work, it's different, it is to be RESISTED.  You think you want to change, but your "it" will have none of it because "it" has created a routine that works. Altering it requires effort.

Sometimes we think about how we work against ourselves. Well that is you working against your "it."

This week my brain kept saying "you need to eat that junk food. You need to stay in bed and sleep. You need to be self-conscious about going to the gym. You need to feel awkward about walking on the streets." Yeah, it's like that, isn't it? I did not give in on the activity - I got out there. I did give in on the eating, else I would have gone mad!! LOL.

So, no, I'm not hearing voices. But we all have an inner voice that tries to keep us firmly in our comfort zone of safe routine.

Part of combating the "it" is to believe that change is not some foreign result that will be scary or unknown. Athletes visualize. They see themselves training and reaching goals. They see themselves winning. They visualize change as their norm.

So don't think of change in your routine, change in your habits, and change in your self as some kind of foreign thing. Think of it as your new default position. It IS the normal. The old way of being is to be resisted, not the new way.

We are complex beings and sometimes we need to understand that in order to use our bodies and minds to their full potential. See you next week!

Onward
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