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 :)