Foods For Long Life

Noodles With Zero Calories? Celebrate The "Year Of The Dragon" And Shed Pounds With This Cabbage And Oyster Mushroom Stir Fry Featuring "Miracle Noodles" - Vegan And Gluten Free!

2012-01-23T06:00:00.000-08:00

Miracle Noodles have zero calories - great for weight loss.
This delicious stir fry has less than 130 calories per serving!

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Happy New Year!
January 23rd marks the beginning of the 2012 lunar new year and what better way to kick off the Year of the Dragon than with a healthful, vegan and gluten free stir fry.

Miracle Noodles
Months ago my new friend Carolanne asked me what I thought about Miracle Noodles - noodles that had zero calories! I hadn't heard about them before so I was anxious to do some research.

What Are They?

Miracle noodles are a type of shirataki noodle also known as konnyaku noodles, named after the potato from which they are made and have been eaten in Japan for over 1,000 years. They are made up of mostly water and a tiny bit of "glucomanan" a type of dietary fiber that is practically undigestible - hence, zero calories. The noodles also have a calcium additive. One website mentioned that traditional shirataki noodles contain calcium extracted from eggshells so I wrote to the company to make sure that Miracle Noodles did not use eggshells in their process. They assured me that they were vegan. They are also gluten free.

But How do they Taste?

If you read comments on the various chat boards, you'll hear some complaints about the "fishy smell" and "rubbery texture". The key to using these noodles is to carefully follow the directions and use them in a flavorful dish. Asian dishes are more suited for these noodles. My Italian grandparents would come back from the grave and beat me if I dared serve these with tomato sauce but many people certainly do.

Here I used them in a tasty Asian stir fry with cabbage, mushrooms, lots of garlic and ginger and a pinch of hot chili flakes. The dish turned out great and the noodles held up beautifully!

A Bit Pricey
I bought 6 packages of "angel hair" on Amazon for a little over $2.50 per 7 ounce package. Since I have Amazon prime, shipping was free. If you don't have Amazon prime, the price per package increases by another dollar.
The smallest amount you can buy on the Miracle Noodle website is 10 packages and they are $3.29 per 7 ounce package which includes shipping. In any case, they are pretty pricey considering you get a tiny package of wet noodles in a little pouch of liquid. But for those who fear the carb and want to loose weight without giving up pasta, money is no object. You've got to admit, a noodle with no calories is a brilliant invention!

6 packages of wet noodles arrived in little pouches.

Each tiny package is about 1 to 2 servings depending on what else is in the recipe.

Important Instructions for Proper Use
It's important to follow these instructions carefully to fully enjoy these noodles.

Open the bag of Miracle Noodles into a colander draining the water that the noodles are packed in. (Hold your nose and ignore the fishy smell).

Rinse for at least 10 seconds with cold water.

Blanch in boiling water for one minute.

Drain and pat dry on paper towel.
Cut for easier blending into stir fry.

Stir noodles in at the end, heat thoroughly and serve.

Cabbage and Oyster Mushroom Stir Fry
Vegan, Gluten Free
[makes 3 to 4 servings]

For the sauce
2 teaspoons cornstarch
1/2 cup room temperature veggie broth
1 tablespoon gluten free soy sauce
1 teaspoon sugar
1/4 teaspoon ground black pepper
1 tablespoon sherry or vermouth

For the stir fry
2 (7 ounce) packages angel hair Miracle Noodles
2 teaspoons sesame oil
2 cloves garlic, minced
1 inch fresh ginger, peeled and minced
Pinch of crushed red chili flakes (optional)
1 cup thinly sliced onions
1 cup thinly sliced carrots
1/2 pound oyster mushrooms, torn in small pieces
1 1/2 pounds cabbage, thinly sliced

To make the sauce, stir cornstarch into room temperature veggie broth until it dissolves. Add remaining sauce ingredients, stir well and set aside.

To prepare Miracle Noodles, bring a small saucepan of water to a boil.
Open both packages of noodles, drain into colander and rinse for 15 seconds under cold water.
Blanch in boiling water for 1 minute, stirring to break up noodles.
Drain and pat dry with a paper towel. When dry, cut in both directions with a pair of scissors.

To make the stir fry, heat oil in a non-stick wok or large saucepan. Add garlic, ginger and chili flakes and cook for 1 minutes, stirring continually.
Add onions, carrots and mushrooms and cook for about 8 minutes or until mushrooms soften and release liquid, stirring frequently.
Add cabbage and cook another 8 to 10 minutes or until cooked.
Stir sauce well to recombine. Pour into wok and mix into vegetables. Continue to stir until sauce thickens.
Mix in noodles and heat thoroughly. Serve immediately.

Per serving: 128.7 calories, 2.8 g fat, 0.5 g saturated fat, 4.7 g protein, 21.4 carbohydrates, 6.5 g dietary fiber and 237 mg sodium.

Anasazi Beans With Kombu - How To Make Beans More Digestible And Nutritious!

2012-01-20T06:00:00.000-08:00

Beans are the perfect substitute for meat and very important in vegetarian and vegan diets.

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The Importance of Beans
Beans are an essential food in anyone's diet but they are particularly important to those who consume little or no animal products. They are truly nutritional powerhouses and are:
* High in protein, dietary fiber and complex carbohydrates
* Low in calories, fat, sodium and are free of cholesterol
* Rich in vitamins and minerals
* A very inexpensive, nutrient dense food source

Just One Cup of Beans
For example, let's take pinto beans. They are easy to find and very inexpensive.
One cup of cooked pinto beans is only 245 calories and 1 gram of fat yet it provides:
* 15 g or 31% of the daily value (DV) of protein.
* 15 g or 62% DV of dietary fiber.
* At least 20% DV of Iron, Magnesium, Phosphorus and Potassium and 39% Manganese.
* 74% DV of Folate and at least 20% DV of Thiamin and Vitamin B6
* Provides over 200 mg of omega-3 fatty acid.

Lots of Variety
There are many varieties to choose from. Here are a few to try:
Aduki Bean - commonly eaten in Asian cuisine.
Anasazi Bean - unhybridized and indigenous to North America.
Black Bean or Turtle Bean - native to Mexico.
Black-eyed peas - also known as cowpeas and used in Southern cuisine.
Pink Bean - used in Hispanic and American Indian cultures.
Fava Bean - also known as broad bean, these have become more popular in North American cuisine.
Garbanzo Bean or Chickpea - a very versatile bean used in many different types of cuisine.
Great Northern, Cannellini and Navy Beans - types of white beans.
Kidney Beans - found as red or white kidney beans.
Lentils - come in many colors and sizes and eaten all over the world. They cook faster than other beans.
Lima Bean - Also known as "butter beans", they are a favorite in South America.
Soy Bean - also eaten as tofu, tempeh and miso. Very high in protein.

Adjusting to Beans
Some people have a problem digesting beans, especially if they aren't used to eating them and they currently are on a highly processed, low fiber diet. Beans should be introduced to the diet gradually as consuming too many, too quickly can cause gas and intestinal problems. Gas is caused by indigestible sugars (oligosaccharides) contained on their outer coating. But there are things you can do when preparing the beans that will make them more digestible.

Techniques to Improve Texture and Digestibility of Beans
1. Slow soak - Cover the beans with water and soak for 6 to 8 hours or overnight. Change the water once or twice if possible. Soaking helps eliminate the indigestible sugars that cause gas as well as the phytates that bind with important minerals making them unavailable. By rehydrating the beans, they will also cook more evenly and not split open. Soaked beans also cook much faster retaining more of their nutrient value.
2. Boil the first 20 minutes - When you start to cook the beans, boil uncovered for the first 15 to 20 minutes, scooping off and discarding any foam.
3. Add a strip of Kombu to the pot while cooking.
Kombu is a sea vegetable that expedites cooking, improves digestibility of the beans and reduces issues with gas. It also adds iodine, a very critical mineral that is lacking in our diets. Kombu also reduces the need for salt.

1 gram of kombu provides 2,353 micrograms of iodine!

4. Cook with herbs like cumin or fennel. Mexicans also use "epazote" or "wormseed leaf" while cooking to reduce gas in beans.

Anasazi Beans
I love anasazis. They are also known as "New Mexico cave beans" after being discovered in a cave once inhabited by Native Americans. This beautiful and colorful unhybridized bean has been cultivated for more than 1,000 years. They are sweet and contain far less of the gas-causing sugars than other beans. I made them for lunch yesterday and they were wonderful.

Anasazi beans are sweet, have a delicate texture and cook much faster than most other beans.
1/4 cup Bob's Red mill's dry Anasazi beans (~2/3 cup) provides:
150 calories
0.5 g fat
zero cholesterol and saturated fat
27 g complex carbohydrates
9 grams dietary fiber
10 g protein

Anasazi with Kombu

Vegan, Gluten Free

[makes 2 1/2 cups cooked beans]

1 cup anasazi beans

water

4 inch strip kombu

1/2 teaspoon cumin

1/4 teaspoon salt, or to taste

Place rehydrated beans in a Dutch oven with 4 cups of water and a strip of kombu.

Sort through the beans removing clumps of dirt. Rinse well under cold water.

Place beans in a large pot and cover with 4 cups of water.

Soak for 6 to 8 hours or overnight. Change soak water once or twice if possible.

Rinse again and cover with 4 cups of water and a 4 inch strip of kombu.

Bring to a low boil and cook uncovered for 15 minutes.

Remove foam that forms on top of water.

Reduce heat, cover and simmer until beans are almost done (1 hour more or less).

Add cumin and salt to taste and cook an additional 15 minutes or until beans reach desired texture.

Remove kombu, slice into thin pieces and return to pot.

Drain or cook off excess water and serve or use in any recipe that calls for cooked beans.

For a simple and satisfying meat free meal, serve over rice with a side of your favorite greens.

Should You Take Aspirin? Sorting Through The Conflicting Data

2012-01-17T10:39:00.000-08:00

Does daily aspirin do more harm than good?

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Another Study - Different Results
Past research was so clear about taking aspirin for lowering the risk of heart attack, clot-related strokes, and most recently for cancer prevention, that aspirin has become one of the most commonly used drugs. According to a 2007 report by the U.S. Agency for Healthcare Research and Quality -
Those taking aspirin every day or every other day include:
* 19.3% of all U.S. adults
* 59% of adults who have indicators of heart disease
Broken down by age
* 27% of all adults between 45 to 64
* 48.5% of all adults age 65 and over
* 63.7% of those over 65 who had indicators of heart disease
* 41.4% of those over 65 who were never told they had indicators of heart disease

Recent Study Results
The latest study published January 9, 2012, did an analysis of nine random studies in the US, Europe and Japan that involved over 100,000 participants. All these participants had never had a heart attack or stroke but all were taking aspirin or a placebo to find out if aspirin would prevent these events.
Results:
* Regular aspirin users were 10% less likely than the placebo users to have any type of heart event.
* Aspirin users were 20% less likely to have a nonfatal heart attack.
* Aspirin users were 30% MORE LIKELY to have serious gastrointestinal bleeding.
* The risk of dying during the study was THE SAME for aspirin users and those taking placebos.
* Taking aspirin on a regular basis did not show any benefit with regard to cancer prevention.

To Summarize
These participants, who have never had previous heart events and were taking aspiring to prevent these events, were 10% less likely to have any type of heart event and 20% less likely to have a nonfatal heart attack. Although this sounds like great news, they were 30% more likely to have serious GI bleeding and overall, did not have any lower risk of dying than those on the placebos. It also showed that regular aspirin use did not prevent cancer.
What's important to note is that this study did not demonstrate or dispute the benefits for those who have had previous heart attacks.

What To Do
According to this study, I would suggest the following (after, of course, discussing this with your doctor):
* If you have never had a stroke or heart attack and have no indication that you have high risk indicators for these events, aspirin may cause more harm than good, especially if you have gastrointestinal issues.
* If you have a family history of heart attack or stroke and you have some indicators like high blood pressure, high C-reactive protein or high cholesterol, you should discuss continuing an aspirin regimen with your doctor.
* If you are prone to gastric bleeding and you are taking aspirin, you should discuss discontinuing aspirin with your doctor and consider healthful ways to ensure heart health (see below).
* If you decide to stop taking aspirin, do so gradually.
* For heart health, exercise daily and consider eating plenty of heart-healthy foods such as oatmeal, walnuts, flaxseeds, wild caught salmon, blueberries, beans, almonds, a glass of red wine, non-gmo tofu or soy milk, broccoli, dark chocolate and green tea, to name a few. Avoid saturated and transfats and limit consumption of meat and dairy products.
* The DASH diet is recommended for people with hypertension and can be effective for the prevention of stroke and cardiovascular disease. This diet focuses on whole grains, fruits, vegetables nuts, seeds, legumes and for those who consume animal products, low or no fat dairy and lean meats, fish and poultry.
* To prevent cancer, follow the recommendations of the American Institute for Cancer Research which is to be physically active each day, have a healthy weigh and choose mostly plant foods.

Vegan Eggplant, Portobello Mushroom, Red Bell Pepper, Tomato Sauce On Gluten Free Corn-Quinoa Pasta

2012-01-13T06:00:00.000-08:00

This low fat pasta sauce is packed with veggies.

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Do Not Fear the Carb
I know, it's January and everyone is on a diet, joining a gym and trying to shed the pounds they gained during the holidays. But that's no reason to totally give up pasta. Just make sure you don't cover it with a high calorie sauce and limit your serving of pasta to a few ounces.

Italian Americans Love their Gravy!
Somewhere between Southern Italy and Brooklyn, my Italian ancestors decided that sauce was "gravy" and instead of using it to delicately coat and flavor pasta, they decided to use it to drown it.
I'll never forget my first trip to Italy. I was at my friend Isabella's house and she decided to make pasta. She took out a very small saucepan to make the sauce. I wondered how on earth she was going to make "gravy" in such a tiny pot! That was probably the first time I had ever eaten pasta with the "appropriate" amount of sauce. Surprisingly, it was quite good.
I still love to use a lot of sauce on my pasta dishes but instead of making fatty, meaty gravies like my grandparents did, I make sauces that are packed with veggies that are low in fat and high in powerful plant chemicals.

Instead of meat, I use plenty of veggies in my sauce.

Eggplant, portobello mushrooms, red bell pepper and crushed tomatoes make up this delicious low fat pasta sauce.

Selecting your Pasta
Pasta is only a problem in our diets when we select brands made from highly processed flour that is low in fiber. Pasta made from highly refined flour causes your blood sugar to spike which triggers a surge in insulin. Diets high in these "high glycemic" foods can lead to type II diabetes.
If you are not sensitive to gluten, whole wheat pasta can be a good choice as a 2 ounce serving can provide 5 grams of fiber and 7 grams of protein. If you are glucose intolerant, there are some very good brands that even a fussy pasta eater can enjoy.
My absolute favorite gluten free pasta is made by Quinoa Corporation. Their Ancient Harvest Quinoa Supergrain pasta is made from a blend of non-gmo corn flour and organic quinoa flour. A 2 ounce serving of their rotelle provides 4 grams of fiber and 4 grams of protein. Not quite as high in fiber as those made with whole wheat but higher in fiber than white pasta. Most important, they are safe for those who have celiac or gluten sensitivities. The best thing about quinoa pasta is that it has a good texture and can be cooked "al dente". It doesn't fall apart like many of the gluten free pastas made from rice and other grains.

Ancient Grain Quinoa makes my favorite gluten free pastas!

If you can tolerate wheat, select a whole grain pasta rich in fiber and protein.

Eggplant, Portobello Mushroom, Red Pepper, Tomato Sauce
Vegan, Gluten Free
[makes ~ 6 cups, enough for 1 pound of pasta]

1 lb eggplant, unpeeled, diced
Salt for sprinkling
1 tablespoon extra virgin olive oil
1/8 teaspoon crushed red pepper flakes, or to taste
1 cup chopped onion
4 cloves garlic, smashed and chopped
1 1/2 cups chopped red bell pepper (1 large)
1 large portobello mushroom, 1/3 pound, diced
1/2 teaspoon salt,
1/2 cup red wine (optional)
1 teaspoon dried basil
4 cups crushed tomatoes (32 ounces)
Black pepper to taste
1/4 cup fresh parsley, chopped

Place diced eggplant in a steamer basket and sprinkle generously with salt. Toss so the salt is distributed. Let the steamer basket sit in the sink for 15 minutes or until the eggplant sweats. Leaving the eggplant in the steamer basket, rinse off salt and steam until cooked - about 10 minutes. Set aside.

Sprinkling the eggplant with salt and allowing it to "sweat" removes the bitterness. If you are using small eggplants that don't have many seeds (like Chinese, Japanese or Sicilian zebra or graffiti eggplants), you can eliminate this step and just steam the eggplant.

While the eggplant is steaming, heat oil to medium heat in a large saucepan and stir in red pepper flakes. Add onion and cook for 5 minutes.
Add garlic and cook for another minute.
Add red pepper, chopped mushroom and salt and cook for 8 to 10 minutes or until peppers and mushrooms are soft.
Add wine and cook for another 5 minutes.
Add steamed eggplant, basil, crushed tomatoes and bring to boil.
Lower heat and simmer, partially covered, for 30 to 40 minutes, stirring occasionally, until the sauce reaches the desired consistency.
Adjust salt and add freshly ground black pepper to taste.
Top with fresh parsley and serve on your favorite pasta.

Per 1/2 cup serving of sauce: 58.7 calories, 1.5 g fat, 0.2 g saturated fat, 23 mg ALA omega-3 and 236 mg omega-6 fatty acids, 0 mg cholesterol, 2.4 g protein, 10.9 g carbohydrates, 3.4 g dietary fiber and 199 mg sodium.

Raw Vegan And Gluten Free Satsuma Orange And Pear Smoothie

2012-01-09T06:00:00.000-08:00

Satsuma oranges and pears team up for this high fiber, flu fighting smoothie.
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Raw Food in the Winter
Although we crave more hot, cooked meals in the cold winter months, it's important to continue to eat raw fruits and vegetables all year long. At least 1/3 of my diet is raw in the winter with 1/2 of my diet being raw in the spring and fall. In the summer, when fruits and vegetables are readily available and the weather is warm, I try to consume about 3/4 of my food raw. I will be writing about this seasonal food plan in my upcoming book. (Yes, one of my new year's resolutions is to finally finish it!)
The easiest way to include raw food in your winter diet is to have a raw smoothie for breakfast, lunch or after a workout.

Satsuma Oranges and Pears
This delightful combination of fruits is readily available in winter time. Both high in fiber, one serving of this smoothie provides almost 11 grams of dietary fiber, over 40% of your daily requirement. Satsumas are lovely to look at and their thick skin makes them so easy to peel. Each serving of this smoothie contains an entire orange and provides your daily requirement of vitamin C. Just in time for cold and flu season!

Satsumas and pears are readily available in the winter.

Many satsuma oranges are seedless but just to make sure, slice them horizontally and look for seeds before blending.

Soaking Raw Nuts
You'll notice that many raw food recipes call for soaking the nuts. One of the reasons they do this is to remove the phytic acid contained in the nut's outer layer. Phytic acid, if not removed by soaking, can combine with calcium, magnesium, iron, zinc and other minerals and block their absorption. These minerals are very important in our diets so everything we can do to increase their consumption and absorption is a good thing.

Soaking nuts overnight will remove mineral-binding phytic acid.

Satsuma Orange and Pear Smoothie

Raw Vegan, Gluten Free

[makes 2 (2 cup) servings]

1 ½ cups cold, filtered water

7 English walnut halves, soaked overnight

1 packet GF stevia extract, optional, for added sweetness

1 banana, sliced and frozen

2 satsuma oranges, peeled and seeds removed

2 medium pears, cored and quartered

The night before, soak walnuts and place sliced banana in freezer.

To remove seeds easily, slice the Satsuma horizontally after peeling and pick out the seeds. Many of them are seedless so this may not be necessary.

Rinse walnuts and place them with water and stevia in a high-speed blender and blend until smooth and milky.

Add frozen banana, oranges and pears and blend until smooth. Serve immediately.

Per serving: 261 calories, 5.3 g fat, 0.4 g saturated fat, 0.7 g ALA omega-3 and 2.8 g omega-6 fatty acids, 0 mg cholesterol, 3.5 g protein, 56.6 g carbohydrates, 10.6 g dietary fiber and 3 mg sodium.

VARIATION: You can substitute English walnuts and water with 1½ cups non-GMO soy, hemp, coconut or other prepared non-dairy milk for a “mostly raw” smoothie.

New Year's Resolution #1: Eat More Raw Food - How Raw Foods Can Alter Bad Genes

2012-01-05T10:00:00.000-08:00

Raw fruits, berries and vegetables can mitigate bad genes

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The Power of Food
One of my strongest beliefs about food appears in my quote on the right hand side of this page.

" Health, excellent or ill, is passed to our children not just through our genes but primarily through our recipes".

People often live in fear of getting a disease that their parents have. I know so many people who had one or more parents die from a heart attack, or some other disease, and they are unconsciously waiting for the same thing to happen to them. You don't have to do that. You can take control of your destiny and fight back with a healthful diet.
Most of the illnesses you fear that your parents are passing to you (and the ones their parents gave to them) were passed in the form of dietary traditions. If you ever get a heart attack, it could be from Mom's 3 meat stromboli recipe that gave you high cholesterol and not from the bad genes you inherited.

But What If It is the Genes?
OK, I admit, it's not always the stromboli recipe. We occasionally inherit bad genes that give us a predisposition toward certain illnesses. But with proper diet, even the effects of bad genes can be mitigated.
Perhaps one of the most exciting studies published last year was one led by researchers at McMaster and McGill universities. In a large gene-diet interaction study involving 27,000 individuals composed of European, South Asian, Chinese, Latin American and Arab ethnicities, they demonstrated that a diet rich in raw fruits, berries and vegetables could actually alter a high risk gene that causes heart attacks.
Those participants with the high risk gene for myocardial infarction (the 9p21 genetic variant) who ate a prudent diet that included large amounts of raw fruits, berries and vegetables had a similar low risk of heart attack as those who did not have the gene!
Dr. Jamie Engert, one of the lead researchers in the study, stated, "We know that 9p21 genetic variants increase the risk of heart disease for those who carry it... But it was a surprise to find that a healthy diet could significantly weaken its effect".
Check out the complete paper, The Effect of Chromosome 9p21 Variants on Cardiovascular Disease May Be Modified by Dietary Intake:Evidence from a Case/Control and a Prospective Study.

So whether your parents have passed down bad genes or just unhealthful eating habits, make a point this year of eating a healthful plant-based diet with lots of raw fruits and vegetables.

Vegan Black-Eyed Pea And Hominy Enchiladas - My Annual New Year's Day Recipe For Good Luck!

2012-01-01T00:01:00.000-08:00

Eating black-eyed peas on New Year's Day brings good luck!

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My Annual New Year's Recipe
As many of you know, I always start the year with a black-eyed pea recipe. For many decades, this tradition has brought me lots of luck so I dare not stop now.
This year, I'm making enchiladas.

Easy is Good
My son makes the best enchiladas I've ever eaten. They take hours to make and like most of his gourmet recipes, they are complicated, dirty lots of pots and pans and require far more patience than I have.
My friend also makes excellent enchiladas. One day she told me her secret - Lawry's. OK, I was surprised. She's half Mexican so I assumed she slaved all day making some family recipe. But I was delighted to know this as I could now make enchiladas without much fuss. I won't say enchiladas made with Lawry's are better than my son's, but they are quite good and I have used this ready-made seasoning mixture in today's recipe. For those of you who love spice, Lawry's is mild so plan on adding some cayenne, jalapeño or chili powder to give it more heat.

A simple way to make enchilada sauce,
Unfortunately it is not gluten free.

I Love Hominy
I was introduced to hominy while living in Texas - the same great state where I discovered black-eyed peas. Hominy is corn without its hull and germ. When hominy is ground it's called "grits". I love hominy in all forms. When whole, it has a wonderful, chewy texture. It combines well with the black-eyed peas and gives a lovely texture to the meatless enchiladas.

White hominy

Vegan Cheese
For those of you who are vegan, lactose intolerant or just wanting to avoid dairy because you just watched "Forks over knives" or read Joseph Keon's "Whitewash - The disturbing truth about cow's milk and your health", you are probably still searching for a cheese substitute. To be perfectly honest, it's pretty impossible to replace the taste and texture of real cheese. But lots of people are pretty excited about Daiya, a dairy, lactose and casein free cheese substitute that is also gluten and soy free. I use the Daiya Cheddar Style Shreds in this recipe. If you are not vegan, you can substitute regular cheddar cheese. If you are trying to wean yourself from dairy, use half cheddar and half Daiya.

This tapioca based cheese substitute is free of dairy, gluten and soy.

Black-eyed pea and hominy enchiladas
vegan
[makes 8 enchiladas]

For the sauce
1.6 oz package Lawry's enchilada sauce spices & seasonings
6 ounce can tomato paste
3 cups water
pinch of cayenne, or to taste (optional)
For the enchiladas
1 tablespoon extra virgin olive oil
1 cup chopped onions
2 cloves garlic, minced
15 ounce can black-eyed peas (or 1 3/4 cups cooked), drained
15 ounce can white or yellow hominy, drained
1/2 teaspoon ground cumin
1 cup Daiya cheddar style shreds, divided
8 corn tortillas

Preheat oven to 350 degrees F.
Take out a 9"x13"x2" baking dish.

To make the sauce, mix the Lawry's spices, tomato paste, water and cayenne (optional) in a saucepan and bring to a boil. Lower the heat and simmer, uncovered, for 10 minutes, stirring occasionally.

Make the enchilada sauce first and let it simmer while you prepare the filling.

In a frypan, heat oil and cook onions for 5 to 8 minutes or until soft. Add garlic and cook another minute.
Add drained black-eyed peas, hominy and cumin and mix thoroughly. Cook until heated throughout.
Add half the cheese and stir until melted.

Stir half the cheese into black-eyed pea mixture.

Pour 1 cup sauce in the bottom of baking dish.
Coat each tortilla with sauce and place 1/8th black-eyed pea mixture in center of each tortilla.
Roll up the tortilla and place seam down in baking dish.

To make enchilada, place filling in the center of tortilla.

Roll up placing seams on the bottom of pan.

Pour remaining sauce over enchiladas and cover with remaining cheese.
Bake uncovered for 20 to 30 minutes or until bubbly.

Bake until bubbly and serve.

Per enchilada: 248 calories, 5.5 g fat, 1.3 g saturated fat, 0 mg cholesterol, 6.5 g protein, 40.6 g carbohydrates, 6.4 g dietary fiber and 724 mg sodium.

Happy New Year and thanks for following my blog!

Ready To Bake Raisin & Cinnamon Mochi Filled With Dates, Nuts And Tofutti - Vegan And Gluten Free

2011-12-29T06:00:00.000-08:00

Raisin and cinnamon mocha by Grainaissance.
Just cut, bake, fill and serve!

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Mochi, a Japanese New Year's Tradition
Mochi is a Japanese rice cake that is made from steamed and pounded mochi rice. It is traditionally eaten during the New Year holidays to bring good luck.
The traditional way to make mochi is to steam glutinous brown rice and pound it with wooden mallets (kine) in a wooden mortar (usu). The resulting sticky mass is then formed into cakes. This process is extremely labor intensive.

Raisin-Cinnamon Mochi - so easy to make!

An Easier Way to Enjoy Mochi
As much fun as making mochi sounds, I was quite excited to find a mochi product that was ready made.
I walked past the Grainaissance mochi packages in the market a number of times wondering what you're supposed to do with them. They look like a slab of very hard clay. Curiosity got the best of me one day and I brought home the "original" flavor which is basically unflavored brown rice. I cooked the mochi according to directions and was very excited to see how they puffed up. But I just ate them plain without filling them or dipping them in a sauce. Although I enjoyed the contrast of the crispy and gooey textures, I found the taste to be a little boring. So the next time I tried the Raisin-Cinnamon mochi. It was a lot better but it still needed something. The third time I made them, I prepared a sweet filling of dates, walnuts and Tofutti Better Than Cream Cheese. I also drizzled the filled puffed dessert with a little agave syrup. The result was amazing! I'm pretty certain these don't resemble the mochi cakes traditionally eaten on New Year's Day, but it's a wonderful, simple to make, vegan, gluten free dessert no matter what day it is!

Cut the mochi into 1" to 2" squares using a heavy, sharp knife.
A 12.5 oz package makes about 9 to 16 pieces.

Preheat the oven to 450 F.
Place on cookie sheet at least 1 - 2 inches apart.
Bake for about 10 minutes or until golden brown.

While mochi bakes, chop walnuts and dates. Mix into Tofutti Better Than Cream Cheese with a pinch of cinnamon

Look at how they puff up and expand. The tops are golden brown and the bottoms are softer and gooey.

Split the mochi - you'll find an empty pocket for filling.

Fill with prepared mixture, drizzle agave syrup over top and serve.

Raisin and Cinnamon Mochi with Walnut Date Tofutti Filling
Vegan, Gluten Free
[makes 8 pieces mochi or 4 servings]

Half of a 12.5 oz package Grainaissance Raisin & Cinnamon mochi cut into 8 pieces
1/4 cup chopped English walnuts
1 large Medjool date, chopped
2 tablespoons Tofutti Brand Better Than Cream Cheese
Pinch of cinnamon
4 teaspoons agave syrup

Preheat oven to 450 degrees F.
Place pieces of cut mochi on an ungreased cookie sheet leaving at least 1 - 2 inches between pieces.
Bake around 10 minutes, until mochi puffs up and turns golden brown.
While baking, mix walnuts, date, Tofutti and cinnamon until combined. Set aside.
When mochi is finished baking, remove from cookie sheet and split each piece with a pair of scissors or just tear open.
Fill with cream cheese filling and drizzle each piece with 1/2 teaspoon agave syrup.
Serve warm.

Where to Find Grainaissance
Grainaissance mochi is found in natural food stores and selected supermarkets in the U.S. I found it at my local Whole Foods Market. Call their customer service department at 800-472-4697 to find a store near you or to ask them to get your favorite store to carry their product. They also make Amazake vegan, gluten free, rice shake in 14 flavors.

2011 Vegan Christmas Or Winter Holiday Menu

2011-12-21T06:34:00.000-08:00

Happy Holidays!

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Happy Holidays!
It's hard to believe that 2011 is coming to an end. Before I put my full attention to celebrating the holidays with the family, I will leave you with some ideas for a vegan holiday menu. All recipes, except for the celebration roast, are gluten free.

For the appetizer, try the roasted garlic and kalamata olive hummus. Hummus is perhaps the easiest appetizer to make from scratch. The basic ingredients include garbanzo beans, tahini, garlic, lemon juice and salt. But you can add many different ingredients to change it around. Besides roasted garlic and kalamata olives, try adding roasted red peppers, artichoke hearts, avocado or spice it up with a jalapeño or cayenne. Top with chopped parsley or a drizzle of some good extra virgin olive oil. You can even substitute the garbanzos with different beans, such as Great northern or cannellini. Don't have time? Pick some up at the store, chop up some olives and mix them in. Almost every good market offers ready made hummus.

Hummus is versatile and easy to prepare.

Now for the soup! I posted this creamy vegan mushroom and artichoke soup with 3 types of delicious mushrooms the other day and I've made it 4 times since then! I brought it to a potluck, made it for my book club dinner, and prepared it for some other friends. Everyone's really enjoyed it so I don't think you can go wrong with this one. Stir in a touch of vermouth or sherry to give it some added complexity. You can make it ahead of time but don't add the coconut milk creamer and fresh parsley until you are ready to serve it.

Mushroom and artichoke soup - perfect for the holidays!

For the main course this year I've chosen a simple celebration roast from Field Roast. Just rub with some herbs and pop it in the oven and you're done. Field roast products have the texture of meat unlike some of the other faux meat products. This "grain meat" roast is stuffed with Field Roast vegan sausage, butternut squash, mushrooms and granny smith apples. It is made from vital wheat gluten so it's not appropriate for those on a gluten free diet. Also, don't add salt to the roast until you taste it as it is already well seasoned. Find a store near you or buy online.

Rub with herbs and a touch of olive oil and bake according to directions.

For a few tasty sides, try collard greens with julienned carrots and twice baked potatoes. These can both be made earlier in the day. The greens can be heated and the potatoes can go in the oven right before dinner.

Collards and carrots are colorful and festive looking!

Make ahead and bake right before dinner

If you have an ice cream maker, try creamy vegan pumpkin pecan ice cream for dessert. You can blend all of the ingredients a few hours before dinner, store in the refrigerator and put in the ice cream maker 30 minutes before you are ready to serve it. You can either add the pecans to the ice cream maker a few minutes before it is complete or just serve them at the table as a topping. For added yumminess, select glazed pecans!

Creamy vegan pumpkin ice cream

Whatever you serve, have a wonderful holiday and I'll be back soon!

Vegan Whole Grain Banana Muffins With English Walnuts (Gluten Free Option) - Perfect For Breakfast On Christmas Morning!

2011-12-20T06:00:00.000-08:00

Warm vegan banana nut muffins.
Can you believe how high they rise without eggs?

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What's Better than Warm Muffins on Christmas Morning?
It gets a bit crazy on Christmas morning and no one is going to sit down and eat a proper breakfast. But you can most definitely get someone to munch on a warm, banana nut muffin while opening gifts!
Since the kids will be stimulated enough, the last thing they need is lots of sugar. These reduced sugar muffins only have a teaspoon of sugar per muffin. Increase the stevia and leave out all the sugar if you want but I think they taste best when a combination of sugar and stevia is used.

Mix the dry ingredients except the sugar.

Combining the sugar with the wet ingredients allows the sugar to dissolve.

Stir the dry ingredients into the wet ingredients.

Fold in the English Walnuts

Scooping the batter with an ice cream scoop makes it easy and much neater to fill the muffin pan!

For Gluten Free Muffins
Just about any muffin recipe can be made gluten free by substituting the wheat flour with an all purpose gluten free flour such as Bob's Red Mill. For best results, combine it with xanthan gum.

This batch of muffins are gluten free. I used Bob's Red Mill all purpose gluten free flour plus 1 1/2 teaspoons xanthan gum.

Vegan Banana Muffins with English Walnuts
Vegan, (Gluten Free option)

Earth balance for greasing muffin pan
2 tablespoons ground flaxseed
6 tablespoons room temperature water
2 cups King Arthur white whole wheat flour *
1 teaspoon cinnamon
2 packets stevia
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 t salt
1 cup mashed bananas (~2 large)
1/2 cup organic, non-GMO (gluten free) soy milk
2/3 cup unsweetened apple sauce
1/4 cup extra virgin olive oil
1 teaspoon vanilla extract
1/4 cup organic cane sugar
1/2 cup raw English walnuts, chopped
* For gluten free muffins, substitute flour with Bob's Red Mill or other gluten free all purpose flour plus 1 1/2 teaspoons xanthan gum.

Preheat oven to 375 degrees F.
Generously grease muffin pan with Earth Balance or a vegan buttery spread and set aside.
In a small cup, make flax eggs by beating ground flaxseed with water. After a few minutes, beat again until gooey. Set aside
In a medium bowl, mix flour, (xanthan gum if gluten free flour is used), cinnamon, stevia, baking powder, baking soda and salt.
In a large bowl, combine mashed bananas, soy (or other non-dairy) milk, apple sauce, oil, vanilla, flax egg and sugar. Beat well.
Add dry ingredients and mix until well combined.
Fold in walnuts.
Scoop batter into greased muffin pan and bake for 18 to 20 minutes or until a toothpick comes out clean when inserted in center of a muffin.
When done, remove from oven and cool in pan for 5 minutes.
Remove muffins from pan and serve warm or place on rack to cool before storing.

Per muffin: 187.8 calories, 8.9 g fat, 1.0 g saturated fat, 0.8 g omega-3 and 2.5 g omega-6 fatty acids, 0 mg cholesterol, 4.0 g protein, 23.3 g carbohydrates, 3.5 g dietary fiber and 190 mg sodium.

Vegan Collard Greens With Julienned Carrots - A Delicious Way To Protect Your Eyes!

2011-12-16T06:00:00.000-08:00

A simple and colorful preparation of collards and carrots.

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Greens Don't Need Meat!
I always wonder why chefs feel compelled to stick meat into an otherwise perfectly healthy bowl of greens. Paula Dean, the queen of unhealthful cooking, has a collard greens recipe with 1/2 pound of smoked meat for only a single bunch of greens! Why would you counteract all the goodness of this vegetable with all that meat - especially smoked meat which is thought to be a carcinogen.
This incredibly healthful cruciferous vegetable beat out kale, mustard greens, broccoli, cabbage and even my favorite Brussels sprouts in its ability to lower cholesterol. It also helps your body detoxify and has antioxidant and anti-inflammatory properties. So it's perfect, just as is, or garnished with another beautiful veggie, like carrots!
Here's a simple recipe that's colorful, healthful and features the wonderful natural flavor of collards.

Clean collards, remove stem and slice into 1" pieces.
These lovely greens are from my fall garden.

Julienne a Carrot
Sometimes doing something as simple as cutting a carrot into little matchsticks can make a dish more appetizing and visually pleasing. Usually I'm in a hurry, but the other night I just felt like doing something a little special.
To julienne a carrot:
There are some cool techniques, like the one shown in Taste.com where you trim and stack and slice, etc. But you can just peel and cut the carrot into 3 or 4 pieces, depending on how long you want the julienned carrots. Then start slicing until you end up with little match sticks.

Adding julienned carrots to a recipe makes it look special

These slender, julienned carrots only take a short time to cook.
Add them in for the last 10 minutes of cooking.

Good for your Eyes
Vitamin A deficiency can lead to night blindness, retinal damage and dry cornea which can lead to corneal ulcers and vision loss. Vitamin A, when in combination with other antioxidant vitamins such as vitamin C, E and zinc, may decrease the risk of age-related macular degeneration or AMD.
The carotenoids lutein and zeaxanthin are also associated with eye health. Specifically, they may protect against cataracts and AMD. A large research study on carotenoids has shown that people with large amounts of lutein and zeaxanthin in their blood (~5.8 mg per day) have much lower risk of getting AMD than those who have a blood level as low as 1.2 mg per day.
This recipe is a bonanza for eye health!
* One cup of cooked collards has over 300% the daily requirement of vitamin A.
* One medium carrot has over 200% of the daily requirement of vitamin A.
* One cup of cooked collards has 14.6 mg of lutein and its accompanying molecule, zeaxanthin.
Note: Vitamin A from plant foods is in the form of "provitamin A" carotenoids (mostly betacarotene) that is converted to "pre-formed" vitamin A or retinol by the body.

Vegan Collard Greens with Julienned Carrots
Vegan, Gluten Free

1 tablespoon extra virgin olive oil
1 cup thinly sliced onion
1 pound collard greens, cleaned well, stems removed, 1" slices
1/4 teaspoon granulated garlic
1/4 teaspoon salt or to taste
3/4 cup vegetable stock (or water and a bouillon cube)
2 teaspoons distilled white or balsamic vinegar
3 carrots, peeled and julienned

Heat olive oil and sauté onion for 5 minutes.
Add sliced collard greens, granulated garlic, salt, vegetable stock and vinegar. Mix well and bring to a boil.
Lower heat, cover and simmer for 35 to 40 minutes until collards are almost done.
Stir in julienned carrots, cover, and cook another 10 minutes.
Adjust salt and serve.

Per serving: 99.7 calories, 4.0 g fat, 0.5 g saturated fat, 149 mg omega-3 and 478 mg omega-6 fatty acids, 0 mg cholesterol, 3.6 g protein, 13.6 g carbohydrates, 5.8 g dietary fiber and 201 mg sodium.

Creamy Vegan Mushroom And Artichoke Soup With Oyster, Crimini And Shiitake Mushrooms - Perfect For Holiday Menus!

2011-12-13T06:00:00.000-08:00

This delicious, vegan, gluten free soup is thick with mushrooms and artichokes yet it's less than 250 calories per serving!

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Holiday Menu
It's about time to start thinking about holiday menus again. If you love the rich taste and texture of mushrooms and artichokes, this may be the one to serve at your next special dinner!
I used crimini, oyster and fresh shitake mushrooms in this but other mushrooms will do. I think Maitake, royal trumpet or just about any of the mushrooms I found during my tour of Gourmet Mushrooms in Sebastopol would do nicely!

In this soup, I use crimini, oyster and fresh shiitake mushrooms but others will do nicely!

Cream Soup Without the Cream
I use several techniques to get rid of cream in my creamy soups. Sometimes I blend in silken soft tofu, sometimes I blend in potatoes. I've even sprinkled in a few tablespoons of instant mashed potatoes. But today I just cooked in small diced Yukon gold potatoes (without blending) and finished the soup with So Delicious Coconut Milk Creamer. The result is a rich, thick, creamy soup with no cholesterol and very few calories. (I used the French Vanilla version of this creamer the other day in my Creamy Vegan Pumpkin Pecan Ice Cream post. I love this product, although I do use it sparingly. It's especially good in chai tea.)

Folding in small diced potatoes to the mushroom mixture.
Cooking potatoes in a soup is a natural way to thicken it.

This rich creamer has zero fat and only 10 calories per tablespoon. A perfect replacement for half and half.

Creamy Vegan Mushroom and Artichoke Soup
Vegan, Gluten Free
[makes 5 servings]

2 tablespoons Earth Balance vegan margarine
4 ounce shallot, cleaned and thinly sliced
2 cloves garlic, minced
1 teaspoon fresh thyme or 1/2 teaspoon dried
1/4 teaspoon ground black pepper
1/8 - 1/4 teaspoon crushed red pepper flakes (optional)
1/2 teaspoon salt or to taste
1/3 pound crimini mushrooms, cleaned and sliced
1/3 oyster mushrooms, cleaned and torn into large pieces
1/3 fresh shiitake mushrooms, stems removed and sliced
4 cups vegetable stock
1 pound Yukon gold potatoes, peeled and diced in 1/2" cubes
14 ounce can water packed artichoke hearts, rinsed & quartered
1/2 cup So Delicious Original coconut milk creamer
2 tablespoons fresh parsley, chopped
Additional freshly ground black pepper

Heat Earth Balance in a 5 quart Dutch oven and cook shallots for several minutes until soft.
Stir in garlic, thyme, black pepper, red pepper flakes, salt and mushrooms and cook 10 to 15 minutes or until mushrooms are tender.
Mix in potatoes and then stir in vegetable stock. Bring to boil, reduce heat and simmer, partially covered for 10 minutes or until potatoes begin to soften and the soup starts to thicken.
Stir in artichokes and cook another 15 minutes, partially covered.
Stir in creamer, heat thoroughly.
Serve topped with chopped parsley and freshly ground black pepper.

Per serving: 214 calories, 4.4 g fat, 1.4 g saturated fat, 0 mg cholesterol, 5 g protein, 32.2 g carbohydrates, 5.7 g dietary fiber and 526 mg sodium.

Fuyu Persimmons - What Are They And How Do You Eat Them? How They Are Different From Hachiya Persimmons.

2011-12-08T06:00:00.000-08:00

Fuyu persimmons became one of my favorite fruits once I learned how to eat them!

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What a Treat!
My friend Chris came over the other night and surprised me with a big bag of fuyu persimmons from her tree. I absolutely love these little fruits and planted a fuyu persimmon tree in my backyard almost 2 years ago. Unfortunately I have not yet gotten a single fruit. I hear that it can take up to 5 years. I wanted to buy some the other day but they were charging $1.50 each! The best bet is to find an Asian market like the one I shopped in last year in San Francisco that was selling them for only 50 cents a piece. But having a friend like Chris who brings you ones from her tree is actually even better!

Fuyu persimmons are shaped like a tomato

It's Not a Hachiya!
I'm dedicating a post to this subject because of the big mistake I made many years ago. Hopefully I can prevent this from happening to you.
When I was growing up, my father used to bring home these large, oblong persimmons. Today I know that they were "hachiyas" but back then they were just "persimmons" because I was unaware that any other type existed. He would set these out on the counter and patiently waited until they "ripened". Actually, it was more like waiting for them to turn to mush!
At the exact moment when they are a soft, liquidy gel, they become this wonderful, sweet and creamy fruit. However, if you eat them a minute sooner, they are extremely astringent and tart. Most people bake with them but me and my dad just ate the sweet, smooth pulp with a spoon.
So the first time I bought Fuyu persimmons, I set them out on my counter and waited for them to turn to mush. I waited and waited only to watch them rot. I couldn't image why they never ripened!
One day at work, I noticed a table of women passing around a sliced persimmon. The slices were hard like an apple and I wondered how they could stand to eat that astringent, unripe piece of fruit! They offered me a slice and I was shocked to discover this crisp, sweet delicacy wasn't astringent at all! I then learned that this was a Fuyu, not a Hachiya persimmon and that they are meant to be eaten when they are crisp, like an apple.That was a wonderful day in my life!

Hachiya persimmons are oblong (not short and squatty like a Fuyu) and must not be eaten until extremely ripe , soft and mushy.

High in Fiber
Persimmons in general are very high in fiber providing about 6 grams per fruit. I write a lot about fiber and I will write more in the future as it is one of the most important things missing from the American diet. There has long been agreement that fiber is beneficial in preventing heart disease and diabetes. And, of course, everyone knows that it keeps you going, so to speak. Although I think it's obvious, the jury was still out on fiber preventing colorectal cancer. Well, recently the American Institute for Cancer Research (AICR) has upgraded their findings and now report that high fiber foods protect against colorectal cancer. They recommend women eat 21 to 25 grams of fiber a day and men should consume 30 to 38 grams daily. So eating fruits like persimmons (and pears, which are another high fiber fruit) is a good way to get your daily requirement.

Simplicity in Preparation
My favorite way to prepare fuyu persimmons is just to peel, slice and eat them. They also make a wonderful ingredient for a raw, fall fruit salad. Dice them up and add to diced apples and pomegranate seeds for a crunchy and colorful treat!

There's not much you can do to improve the flavor of this wonderful fruit. My favorite way to enjoy a fuyu persimmon is to just peel, slice and eat!

Arsenic In Apple And Grape Juice - Why We Should Avoid It Anyway!

2011-12-05T06:00:00.000-08:00

Apple juice is high in sugar and should be saved for special occasions - like making toasts!
Also water it down with bubbly or filtered water.

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Latest Food Safety Issue
Consumer reports magazine tested 88 samples of apple and grape juice from grocery store shelves. Ten percent of them had arsenic levels that exceeded 10 parts per billion, the U.S. federal drinking water standards. Most of the arsenic was inorganic which is a known carcinogen that has been linked to bladder, lung and skin cancer. Twenty five percent of the juice samples also exceeded the 5 parts per billion level for lead.

Arsenic - Not the Real Issue
The associated press ran an article yesterday reminding us that it's not the arsenic in the apple and grape juice we should be worried about. I'm not saying that we shouldn't be concerned that the juice industry is supplying products with dangerous carcinogens. I am just agreeing with the main point of the article which is:
THE SUGAR IN THE JUICE IS THE REAL DANGER!
So instead of giving your children juice, give them a piece of fruit. Pop some apple or orange slices or grapes in their lunch sac instead of a juice box. Not only does the whole fruit provide fewer calories and grams of sugar, it also provides 3 to 6 times the fiber. The fiber in the fruit will stabilize their blood sugar instead of spiking it. If you're at home sipping wine with your spouse and the kids want a "special" drink too, give them bubbly water with just a splash of juice.

The Numbers
Since most of you will agree that sugar in excess quantities is bad for your kids, I need not dwell on that. I will, however, show you why fruit is so much better than its juice.

* 1 cup of apple slices has only 1/2 the calories, 5 times the fiber and less than 1/2 the sugar as 1 cup of unsweetened apple juice!

1 cup of unsweetened apple juice has:
114 calories, 1/2 g fiber and 24 g sugar.
1 cup apple slices has:
57 calories, 2.6 g fiber and 11 g sugar.

* 1 Navel orange has only 62% of the calories, 6 times the fiber and 57% of the sugar as 1 cup of unsweetened orange juice!

1 cup of unsweetened orange juice has:
112 calories, 1/2 g fiber and 21 g sugar.
1 navel orange has:
69 calories, 3.1 g fiber and 12 g sugar.

* 1 cup of grapes has 1/3 fewer calories, 3 times the fiber and 1/3 less sugar as 1 cup of unsweetened grape juice! Frozen grapes can be a real treat and a great low calorie dessert but be aware that for young children, these could be a choking hazard.

1 cup of grape juice has:
152 calories, 1/2 g fiber and 36 g sugar.
1 cup grapes has:
104 calories, 1.4 g fiber and 23 g sugar.

Another Advantage of Eating the Whole Fruit
Besides having more nutritional value and less sugar, eating the whole fruit should make you feel safer. Safer because you can see what you are eating! You can tell the fruit is fresh and clean. We don't know the condition of the fruit that goes into making juice. Of course, we can assume the best apples and other fruits are sold as fresh produce. The ones that fall off the trees and have dents and worms (what a disgusting thought) are probably the ones that end up in the juice! Add to that the fact that 83% of the apple juice sold in the U.S. is produced in other countries, (60% of which is from China), where we have little control of their food safety practices. I think I'll stick to eating nice local apples.

How to Get Kids to Eat Fruit
Eating fruit is all about convenience. I would never think of biting into an apple when I was at work. But every morning my husband put a little bag of sliced apples in my Hello Kitty power lunch box and I munched on them all morning. I would bet that your kids are the same way. If you stick an apple or an orange in their lunch box, there's a good chance that it will still be there when they get home. But apple slices, peeled orange slices and grapes plucked and ready to eat might get more attention!

So you and your children should enjoy juice as an occasional treat, not a daily beverage. Dilute it with filtered or bubbly water and use it more as a flavoring. Skip the juice boxes in the lunch sac and put in sliced, peeled or plucked fruit for your child to conveniently enjoy!

Creamy Vegan Pumpkin Pecan Ice Cream - Made With So Delicious Coconut Milk Creamer

2011-12-01T06:00:00.000-08:00

So Delicious Coconut Milk Creamer gives this vegan ice cream an incredibly creamy texture!

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Vegan Ice Cream
I typically just use unsweetened soy milk to make a healthful frozen dessert ( see my Mango Peach and Strawberry ice cream recipes) but since the holidays are here, I stepped it up a notch and added some coconut milk creamer for my pumpkin pecan ice cream. Coconut creamer is fat free but does add some calories. However, it makes a big difference in the texture and creaminess of the ice cream. Even so, this dessert weighs in at less than 100 calories per serving with less than 1/3 a gram of saturated fat!
This ice cream has all the flavors of autumn and winter and makes a perfect topping for holiday pies or a slice of ginger spice cake.

So Delicious French Vanilla coconut milk creamer is non GMO, vegan and gluten free!

Texas Pecans are the Best
During my many years living in Texas, I developed a love for the wonderful pecans grown there. I'm not the only one who feels that way. Luther Burbank, the world famous horticulturist, was quoted in 1908 as saying, " If I were a young man, I would go to Texas, knowing as I do the possibilities of the pecan industry and devote my life in propagating new species of the pecan and doing the same work there in nut culture as I have done here in other lines of horticulture. Your pecan is superior to our walnut and you are standing in your own light - why not develop it?"

Pecans make a perfect addition to pumpkin ice cream.

Pumpkin Pecan Ice Cream
Vegan, Gluten Free
[makes 8 servings]

1 cup So Delicious French vanilla coconut milk creamer
1 cup unsweetened gluten free soy milk
1 large banana
1 cup canned pumpkin
1 teaspoon pumpkin pie spice
2 packets stevia, or to taste
1/4 to 1/2 cup chopped raw Texas pecans

Place coconut creamer, soy milk, banana, pumpkin, pumpkin pie spice and stevia in a blender and blend until smooth.
Add mixture to an ice cream maker and process according to directions.
Add pecans to the ice cream maker during the last few minutes of processing.
Serve immediately.

Per serving (with 1/4 cup pecans): 97.7 calories, 3.1 g fat, 0.3 g saturated fat, 0 mg cholesterol, 1.7 g protein,15 g carbohydrates, 1.7 g dietary fiber and 12.5 mg sodium.

Per serving (with 1/2 cup pecans): 121.2 calories, 5.5. g fat, 0.5 g saturated fat, 0 mg cholesterol, 2 g protein, 15.4 g carbohydrates, 2.1 g dietary fiber and 12.5 mg sodium.

How Common Drugs Cause ER Visits For Seniors - How Food Drug Combinations May Contribute

2011-11-29T12:17:00.000-08:00

The vitamin K in kale can decrease the effectiveness of the common blood thinner, warfarin!

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Common Drugs Responsible for Most ER Visits by Seniors
A new study shows that two diabetes and two blood-thinning drugs account for two thirds of all emergency room visits by older Americans. The biggest culprit was the drug warfarin (Coumadin, Jantoven), commonly prescribed to prevent blood clots, which was responsible for one third of emergency hospitalizations. The other medications are insulin, antiplatelet drugs like aspirin and Plavix, and oral hypoglycemic agents.

Why Seniors are at Risk
There are probably many reasons that seniors are at risk. Anyone who has an aging parent, friend or relative know how difficult it is for them to take medications correctly. To make things worse, doctors tend to overprescribe drugs to seniors. According to the authors of this study, 40% of U.S. adults over 65 years of age take 5 to 9 medications and 18% take 10 or more! No wonder seniors experience so many adverse drug reactions. Our kidneys, liver and other filtration organs in our bodies were not designed to handle this many foreign and toxic chemicals. In addition, no drug company can ever adequately test the vast combinations of all these medications.
If you are concerned about drug combinations that you or a loved one are taking, there are a number of websites where you can enter the drugs and they can tell you if there is an issue. Some of these include:
Drugs.com Drug interactions Checker (includes interactions of chosen drug(s) and food).
AARP Drug Interaction Checker (includes over-the-counter drugs, herbs and supplements).
Drugstore.com Drug Interaction Database (includes prescription, nonprescription, herbs, vitamins and supplements.

Food and warfarin (Coumadin)
I wasn't surprised to see that warfarin was the drug most responsible for ER visits. It's difficult to get the dosage correct and it's effectiveness can increase or decrease significantly depending on what you eat and drink. According to Dr. Sheldon Sheps of the Mayo Clinic, vitamin K can reduce the effectiveness of warfarin so you need to carefully monitor how much of this vitamin you consume daily. He recommends that people taking warfarin avoid eating or drinking large amounts of:
* Kale
* Spinach
* Brussels sprouts
* Parsley
* Collard greens
* Mustard greens
* Chard
* Green tea
(Unfortunately, these are all incredibly important foods in our diet.)
On the other side of the spectrum, some foods increase the effect of warfarin which can lead to bleeding problems. Dr. Sheps recommends avoiding or limiting these drinks when taking warfarin:
* Cranberry juice
* Alcohol
(Be especially careful during the holiday season when there is no shortage of cranberries and alcohol!)

Watch Out for your Loved Ones
If you have a loved one who is a senior, take the time to find out how many prescription drugs they are on and ask the doctor if they are really necessary. Years ago, when my mother-in-law came to live with us in a near-by nursing home, she was on about 15 medications. When we asked the staff why she was taking each one, they didn't have a good answer. Many times they prescribe drugs as a precaution and to avoid future lawsuits. By the time they carefully examined her medications, they reduced them to just a handful of prescriptions.
Once my uncle came to visit and he brought out a huge plastic bag of prescription drugs. I went on one of the drug interaction websites and discovered than several of the drugs he was prescribed should not be taken together! But he had several different doctors and they obviously weren't talking to each other.
So take things into your own hands. Challenge each prescription. Make sure they are taken regularly and consistently and check for interactions with other drugs, vitamins, herbs and food.

Organic - It's Not Just What You Eat! - My Favorite "Safe" Products and Gift Ideas.

2011-11-25T01:00:00.000-08:00

Lulu Organics Hair Powder
A dry shampoo without the worries of talc!

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Organic - Is it Worth It?
In April I wrote about organic fruits and vegetables and if they are worth the extra money. Although many of us go ahead and spend more for organic foods to avoid consuming pesticide residues, we are less conscious of other ways that we expose ourselves to harmful chemicals.
Think about how many products we use in or on our bodies? Shampoo, toothpaste, lotion, lip balm, shaving cream, tampons, mouth wash - and the list goes on and on. Even licking an envelope exposes you to whatever happens to be in the glue! So today, because it's a big shopping day, I'm going to share a few of my favorite products that I feel safe using on my body.

iLike and Juice Beauty Organic Skin Care Products
One of the best things I did for myself this year was allow myself to be pampered. I started going to Amazing Face Sebastopol, where I got hooked on the most pleasurable facials in the world by Marianne Allred, the owner of the establishment. Besides knowing how to pamper, she really understands skin care products and only uses those with safe, organic ingredients. I was turned on to two product lines that she uses, which I now cannot live without! One is iLike and the other is Juice Beauty.
The iLike (pronounced "ey-lee-kay) products are so fresh and natural, you feel like they just came out of your blender! Ingredients for their products are grown and harvested in the Carpathian region of Hungary. My favorite product of theirs is the Rosehip Exfoliator but, honestly, every one of their products that I have tried has been amazing. Of course it's best to support your local businesses so try to find this product locally. If you live in or near Sebastopol, you can pick these up at Amazing Face Sebastopol. If you cannot find them locally, try sites like Skinbotanica - they carry the full line of iLike products.

iLike Rosehip Exfoliator is my favorite but ALL of their products are truly amazing!

I also fell in love with Juice Beauty, my favorite products being their Stem Cellular Repair products as well as their reflecting gloss lip color. Their moisturizer smells like fresh citrus and you can almost feel it "eating up" the free radicals on your skin! I use the Stem Cellular Repair Moisturizer , Juice Beauty Green Apple Age Defy Serum and the Stem Cellular Repair Eye Treatment. In Sebastopol, you can buy Juice Beauty products at Amazing Face Sebastopol.

Juice Beauty Stem Cell Repair Products

Dry Shampoo - Lulu Organics
OK, I admit it. Some days I just don't want to wash my hair. In fact, there are many days like that. Especially in the winter when it's cold and rainy. So being able to shake a little hair powder in my hand, rub it through my hair for a few seconds and be done for the day is a blessing!
Dry shampoos aren't new but they are usually made with talc. Turns out that there are serious concerns that talc can be carcinogenic. I shutter to think how I freely powdered my babies' bottoms with talcum powder without even thinking about that!
Out of this concern, my daughter, Linda Aldredge, created Lulu Organics and developed a "talc free" hair powder . This dry shampoo comes in 4 delicious scents, Lavender and Clary Sage, Jasmine, Patchouli and Amber, and Vetiver and Black Pepper. They come in Full 4 oz bottles which can last a long time so they are worth the $30 price or if you want to try a few different scents, you can get the 1 oz travel size which are offered in both Lavender and Jasmine. New York Magazine listed this product in The Gift Guide 2011 - Stocking Stuffer Ideas. It was also listed as the number 1 hair powder in the Zoe Report. Follow Lulu Organics on Facebook.

Lulu Organics Travel Size hair powder.
Offered in Lavender + Clary Sage and
Jasmine.

Don't Forget about those Lips!
I am especially worried about products that go on my lips. After all, we lick our lips all day long so whatever is on them, ends up in our body. A friend of mine whose wife suffered from celiac, went on a strict gluten free diet. When she found no relief, they discovered there was gluten in her lipstick! So we should worry about the ingredients in our lip products.
My two favorite lip products are Juice Beauty Reflecting Gloss and Lulu Organics Lip Balm.

Juice Beauty Reflecting Gloss

Lulu Organics Lip Balm in Ruby Mint and Cardamom

Great Holiday Gifts
So when you are thinking about stocking stuffers and holiday gift giving, think about introducing your friends and families to one of these or other "safe" products. To check out how safe your favorite cosmetics are, go to EWG's Skin Deep Cosmetics Database.
To sample some of Lulu Organics most popular products, check out the Travel Kits. The Deluxe travel kit comes with 2 of Lulu Organics Hair powders, both Lip balms and a travel soap in a Walker Dunham bag.
Happy shopping!

Lulu Organics Deluxe Travel Bag features Lavender + Clary Sage hair powder, Jasmine hair powder, Ruby mint lip balm, Cardamom lip balm, Lavender +Oatmeal Soap - All in a reusable Walker Dunham bag.

Raw Vegan Pumpkin Chia Seed Pudding With Pecans - A Great Thanksgiving Dessert! And, It's Gluten Free!

2011-11-21T05:00:00.000-08:00

Raw Pumpkin Chia Seed Pudding with Pecans makes a healthy and delicious Thanksgiving Dessert!

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Chia Seeds
If you know me or follow this blog, you know that chia seed pudding is top on my family's list of favorite desserts. So I thought it would be fun to create one for Thanksgiving! Chia seeds are packed with ALA omega-3 fatty acids (7 grams per quarter cup) and they are also very high in dietary fiber (15 grams per quarter cup). If you love chia seed pudding, you will love the autumn flavors of pumpkin pie spice in this recipe!

Not Really Pumpkin!
Although this pudding looks and tastes like pumpkin pudding, it's actually made with a carrot! Carrots give this a more intense "orange" color and it's the pumpkin spices that really make you think you're eating a pumpkin dessert. Carrots are also more commonly found in your refrigerator so you can make this dessert anytime.

When making this dessert, shave the carrot until you get to the pithy center. Use the shavings and discard the center.

Cashews make it Creamier!
I have posted many chia seed pudding recipes. The easy ones involve mixing chia seeds with prepared non-dairy milk. For example, Vanilla Chia Seed Pudding with Hemp Milk and Blueberries uses vanilla Living Harvest hemp milk (now called Tempt). Chocolate Chia Seed Pudding uses Earth Balance (or other) non-GMO chocolate soy milk. But for the creamiest chia pudding, like in my original Amazing Chia Pudding recipe, start with soaked cashews and dates.

Pumpkin Chia Seed Pudding with Pecans
Raw Vegan, Gluten Free

1/2 cup raw cashews, soaked for 4 to 6 hours and rinsed
3 Medjool dates, pits removed, cut in quarters, soaked in 2 cups water (reserve soaking water)
1/2 teaspoon pumpkin pie spice
1/4 teaspoon ground cinnamon
1 teaspoon vanilla extract *
2 packets stevia extract, or to taste *
1 large carrot, peeled
1/4 cup dried chia seeds
1/4 cup chopped, raw pecans
* For gluten free, make sure vanilla and stevia are gluten free

Place soaked cashews in a Vitamix or other high speed blender. Add soaked dates and the reserved soaking water, pumpkin pie spice, cinnamon, vanilla extract and stevia to the blender.
Using a potato peeler, shave the outer part of the carrot into the blender until you get to the pithy center. Discard the center.
Blend until smooth and creamy.

You will need a very good blender, like a Vitamix, to make a smooth and creamy nut milk. The carrot gives the milk a nice, orange color.

Pour the cashew-carrot milk into a one quart container.
Add the dried chia seeds to the milk and stir vigorously with a fork for at least a minute.
Let sit for 15 minutes and stir again until the chia seeds are well blended and no longer clump together.

Stir chia seeds into the cashew carrot milk until well blended.

Cover and refrigerate for at least 6 to 8 hours. I usually make this a day before I serve it. The longer it sits, the creamier it gets!
Serve in small bowls and top each with 1 tablespoon of chopped pecans.

Per serving: 235.1 calories, 14 g fat, 1.8 g saturated fat, 1.8 g omega-3 and 3.1 g omega-6 fatty acids, 0 mg cholesterol, 5.0 g protein, 25.9 g carbohydrates, 7.2 g dietary fiber and 16.3 g sodium.

Favorite Vegan Thanksgiving Recipes - Sweet Potato Casserole, Creamy Mashed Potatoes, Cornbread Stuffing, Brussels Sprouts, Green Beans And More!

2011-11-17T06:00:00.000-08:00

Everyone loves this simple sweet potato casserole recipe!

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Old Favorites
There's something about Thanksgiving that makes you crave old favorites. Today I'm going to take you back to some of the most popular vegan Thanksgiving recipes that I've posted over the past 3 years. Just hit the links to get to the complete recipes. For those of you who are preparing turkeys and are having a mixed crowd of meat eaters, vegetarian and vegans, you'll please the most people if all of your delicious side dishes are vegan. And I guarantee you, no one will notice the difference!

Potatoes
I've often asked myself how Thanksgiving became the "celebration of starch" with so many forms of potato dishes in addition to a bread stuffing. That said, I would never omit a single one!
Let's start with my absolute favorite, Sweet Potato Casserole. I assure you, everyone will love this dish! It has no added sugar because baked sweet potatoes are naturally sweet! Although the recipe calls for baking the sweet potatoes or yams, feel free to peel and steam them if that saves you time. However, I do think baking them in their skins makes them a bit sweeter.

Combine mashed sweet potatoes, crushed pineapple, Earth Balance, cinnamon and salt. Top with chopped pecans.

The next thing I'm serving is this year is Creamy Vegan Mashed Potatoes and Mushroom Gravy. Soft, silken tofu replaces the heavy cream in this light, low fat, mashed potato recipe.

This low fat version of creamy mashed potatoes only has 109 calories per serving and just a few grams of fat!

Stuffing
I've always favored cornbread for my stuffing. Here's a simple recipe for vegan cornbread and a Cornbread Stuffing Recipe that has a secret ingredient! You can start with store bought cornbread or cornbread stuffing cubes to save time.

Make the cornbread a few days early so the cut cubes have time to dry out

Shredded sweet potatoes add a sweet touch to this stuffing!

Now for the Veggies
Brussels sprouts are my all time favorite holiday veggie but I alway make green beans too for those who don't share my enthusiasm for the petite cabbage.
For a spicy, roasted vegetable, try my recently posted Roasted Brussels Sprouts with Crushed Red Chili Flakes. Another way to make them that is very simple and delicious and gives them a creamy texture is Brussels Sprouts with Garlic. For a light and festive salad, you can make Raw Vegan Brussels Sprouts with Orange Chia Seed Vinaigrette and Cranberries.

Roasted Brussels Sprouts with Crushed Red Chili Flakes.
By steaming before roasting, you can use less oil.

Brussels Sprouts with Garlic.
These garlicky Brussels sprouts have a creamy texture.

Brussels Sprouts Salad with Orange Chia Seed Vinaigrette and Cranberries.
This colorful raw salad is light and festive.

Growing up in an Italian home, our green beans were always tossed in olive oil, lemon juice, fresh garlic and some seasonings. I've been making them that way every since! Here's a simple recipe for Fresh Green Beans with Garlic, Lemon and Dill. They can be served warm or at room temperature.

Dried dill tastes just as good as fresh in this Green Bean recipe so don't worry if you can't find fresh dill at this time of year

Though not a Thanksgiving classic, this cauliflower recipe is very elegant and it slices well for individual servings. If your guests are cauliflower fans, try this Lemon Tahini Encrusted Baked Cauliflower.

This elegant cauliflower dish slices beautifully

Hope you enjoy these classic Thanksgiving recipes!

Vegan Roasted Brussels Sprouts With Crushed Red Chili Flakes - A Perfect Thanksgiving Side DIsh

2011-11-14T06:00:00.000-08:00

A different approach to roasting Brussels sprouts

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Last Week at Sarah's Forestville Kitchen

Last weekend Doug and I had a lovely dinner at Sarah's Forestville Kitchen. Forestville is about 6 miles down the road from Sebastopol so when a Living Social deal came out for this restaurant, we grabbed it.

One of the things we ordered was a Sauteed Brussels Sprouts appetizer. They were spicy and crispy and even my husband loved them and he's not a fan of this particular vegetable. The only problem was that they were a bit oily. But to brown them in a skillet, it's going to take more oil. I wanted to try and duplicate this wonderful flavor but with a little less oil so I decided to roast them instead.

Roast - Don't Incinerate!

There's a popular roasted Brussels sprout recipe floating around the internet that just simply mixes the Brussels sprouts with a bunch of oil and roasts them until they are cooked. The problem is, Brussels sprouts are hard little balls and it takes a high temperature and a good bit of time to cook them. In fact, by the time the Brussels sprouts were cooked, they looked like little incinerated balls. Many people commented how much they enjoyed the "caramelization" but to me, it looked and tasted burnt.

Less Cooking, Less Oil

By pre-steaming the Brussels sprouts, I was able to roast them for a shorter amount of time and with less oil. In fact, I steamed them until they were cooked exactly to my liking (fork tender but not falling apart). Then I mixed them in oil and seasonings, spread them out on a cookie sheet and roasted them until they were brown. Once brown, I removed them from the oven, squeezed some fresh lemon juice over them and served them.

Cut Brussels sprouts in half and steam until cooked

Heat oil and mix in crushed red pepper flakes.

After oil cools a bit, mix in Brussels sprouts and season

Spread out on a cookie sheet and roast in oven until brown.

Roasted Brussels Sprouts with Crushed Red Chili Flakes

Vegan, Gluten Free

[makes 6 servings]

1 1/2 pounds Brussels sprouts

2 tablespoons extra virgin olive oil

1/8 to 1/4 teaspoon crushed red pepper flakes, or to taste

1/8 teaspoon dried, granulated garlic

1/4 teaspoon salt, or to taste

Squeeze of a fresh lemon

Clean Brussels sprouts by cutting about a quarter inch off the bottom, removing any damaged outer leaves and wash.

Cut each Brussels sprout in half and place in a steamer. Cook until fork tender.

Preheat oven to 400 degrees F.

Heat oil in a frying pan. Stir crushed red pepper flakes into the heated oil and immediately remove pan from heat. Let cool a bit.

Stir in cooked Brussels sprouts and sprinkle with garlic and salt. Mix well.

Spread out on cookie sheet or shallow roasting pan. Roast in oven until brown - about 30 minutes, turning over half way through.

When done, remove from oven and squeeze a little fresh lemon juice over the Brussels sprouts. Serve immediately.

Per serving: 87.8 calories, 5.1 g fat, 0.7 g saturated fat, 145 mg omega-3 and 488 mg omega-6 fatty acid, 0 mg cholesterol, 3.6 g protein, 10 g carbohydrates, 4.4 g dietary fiber and 125 mg sodium.

Panel Urges Testing Kid's Cholesterol - You've Got To Be Kidding!

2011-11-12T10:24:00.000-08:00

Protecting our kids or another excuse to make $$ ?

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Unbelievable!
I was going to spend my day happily creating more Thanksgiving recipes until I read the article on cholesterol testing for children. I already heard about it on the news but seeing it in print this morning just reignited my disgust.
In case you haven't heard, new guidelines issued by an "expert panel" appointed by the National Heart, Lung and Blood Institute recommend that EVERY child should be tested for high cholesterol between the ages of 9 and 11. The American Academy of Pediatrics also endorsed it. I ask myself, "just how many free trips to Hawaii can Pfizer afford to give away?"
Ironically, many experts feel that testing C-reactive protein, not cholesterol, is a better way to predict future cardiovascular disease.

Well Rehearsed Talking Points
And all the doctors have rehearsed the talking points:
* Knowing a child's cholesterol level could be helpful.
(What would be even MORE helpful would be to ask them about their diet and how much time they spend exercising!).
* The reason for testing everyone is that targeted screening doesn't work.
(What they really mean is that "targeted screening" doesn't bring in as much money as testing every child in America and writing additional statin prescriptions!)
* High cholesterol in children would be addressed with diet and exercise.
(Really? Is that why tens of millions of people take statins today? If so many doctors have given up on telling adults to diet and exercise, why would they prescribe that for their children?)
* Less than 1% of children would end up taking statins.
(Do you believe this? If a child is tested for something, you can bet they will be treated.)

About the Panel
According to the Associated Press, "several doctors on the guideline panel have received consulting fees or have had other financial ties to makers of cholesterol medications". Not a surprise, I'm sad to say. How these self serving and unethical practices continue to be tolerated is beyond me.

Who Stands to Gain?
Besides the obvious winners, the pharmaceutical companies who will no doubt be selling statins to a new group of young clients for many decades, there's a ton of money to be made on the tests themselves. A lab test screening for cholesterol costs around $80 and if they test for triglycerides, that's another $30 to $50. Multiply that by every 9 year old child in America, and we're talking serious money.
But at the end of the day, we will be footing the bill for this unnecessary protocol. The insurance companies will have to reimburse for this (since it's now "officially" a guideline) and our insurance premiums will no doubt go even higher!

The Risks
Once a person takes statins, they rarely get off of them. So if someone begins this regimen as a child, they have many years of taking this powerful medication ahead of them. There are serious concerns about what risks a person faces with decades of statin use. The risks associated with the statin, Lipitor, are not something I would ever want to subject my children to!

The Possible Side Effects of the statin, LIPITOR, Listed on the Pfizer Website:
These serious side effects include:
Muscle problems. LIPITOR can cause serious muscle problems that can lead to kidney problems, including kidney failure. You have a higher chance for muscle problems if you are taking certain other medicines with LIPITOR.
Liver problems. LIPITOR can cause liver problems. Your doctor may do blood tests to check your liver before you start taking LIPITOR, and while you take it.
Call your doctor right away if:
You have muscle problems like weakness, tenderness, or pain that happen without a good reason, especially if you also have a fever or feel more tired than usual
You have allergic reactions including swelling of the face, lips, tongue, and/or throat that may cause difficulty in breathing or swallowing, which may require treatment right away
You experience nausea and vomiting
You pass brown or dark-colored urine
You feel more tired than usual
Your skin and whites of your eyes get yellow
You have stomach pain
You have an allergic skin reaction
In clinical studies, patients reported the following common side effects while taking LIPITOR:
Diarrhea, Upset stomach,Muscle and joint pain
The following additional side effects have been reported with LIPITOR:
Tiredness and Tendon problems
Talk to your doctor or pharmacist if you have side effects that bother you or that will not go away. These are not all the side effects of LIPITOR. Ask your doctor or pharmacist for a complete list. (OMG, this isn't a complete list!) Do you REALLY want to expose your child to this?

How to Really Protect the Children
If the medical community really wants to prevent children from a future of cardiovascular disease, here are some things they can do:
* Spend more time training doctors about nutrition and have them ask about children's diet and exercise level during visits.
* If a child is overweight, have a serious discussion with the parents to encourage them to provide adequate nutrition and encouragement for a better lifestyle.
* Instead of spending $80 on cholesterol screening, refer the patient to a counseling session with a nutritionist.
* If any tests should be given, it should be vitamin panel to check for 25-hydroxy vitamin D levels and other vitamin and mineral deficiencies.
* Encourage the schools to provide a more healthful school lunch and exercise programs. An "expert panel" from the medical community with a useful recommendation like that would go a long way.

OK, now that I've got that off my chest, I'm going off to develop some yummy and healthy Thanksgiving recipes for you!

Fresh Cranberry And Pear Oatmeal With Pecans - A Simple And Delicious Thanksgiving Morning Vegan Breakfast

2011-11-11T01:11:00.000-08:00

Just for fun, this was posted at 1:11 on 11/11/11

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Thanksgiving Morning
Picture that it's Thanksgiving morning and you already have a house full of guests. You have a busy day of chopping and cooking ahead of you so you don't really have time to prepare a big and complicated breakfast. So start the day off right with a festive bowl of oatmeal bursting with fresh cranberries and pears and a sprinkling of chopped, raw, Texas pecans! It will only take a few minutes and this hearty breakfast will carry you through the morning.
What's different about this oatmeal is the wonderful flavor of fresh fruit. Unlike dried cranberries, raw ones burst in the oatmeal giving a fresh and slightly tart flavor. This tartness is offset by a nice, ripe pear and a touch of stevia.

Cranberries
Nothing says Thanksgiving more than fresh cranberries. Besides their wonderful flavor, they are a "phytonutrient stew" containing 5 different categories of healthful plant chemicals: anthocyanins, flavonoids, phenolic acids, proanthocyanidins and triterpenoids. Although many have flocked to supplements of cranberry extracts or cranberry juice, the "whole" cranberry provides the most health benefits. Just about every woman knows that cranberries protect against urinary tract infections, but their anti-inflammatory and antioxidant properties also play a role in lowering the risk of heart disease, periodontal disease, stomach ulcers, colon cancer and more.
Check out my recipes for Raw Cranberry Relish and Low Sugar Cranberry Sauce.

Purchase bags of cranberries when in season and throw them in the freezer for use all year long!

Use a juicy, soft, sweet pear for this recipe. A Comice pear is shown above but you can also use Anjous, Bartlett or Bosc

Fresh Cranberry Pear Oatmeal with Pecans
Vegan, Gluten Free (when certified gluten free oatmeal and oat bran is used)
[makes 4 (1 cup) servings]

3 cups water
1 teaspoon vanilla extract
1/2 cup fresh cranberries
1 cup rolled 5 minute oats (thick cut)
1/2 cup oat bran
1/4 teaspoon salt
1 teaspoon cinnamon
1 packet stevia extract
1 medium, ripe pear, peeled and diced
4 tablespoons chopped, raw pecans

In a saucepan, bring water, vanilla extract and cranberries to a boil. Lower heat, cover and cook for 2 minutes.
Mix oatmeal, oat bran, salt, cinnamon and stevia in a bowl.
Bring water back to a boil and add oatmeal mixture. Cook uncovered on medium low heat for 4 minutes, stirring occasionally.
Stir in diced pears and cook for another 2 minutes or until oatmeal thickens. Turn off the heat, cover and let sit for 2 minutes.

Stir well and pour into 4 bowls. Top each with 1 tablespoon of chopped pecans and serve immediately.

Per serving: 188.7 calories, 7 g fat, 0.8 g saturated fat, 0.1 g omega-3 and 2.2 g omega-6 fatty acid, 5.6 g protein, 31.9 g carbohydrates, 6.8 g dietary fiber and 148 mg sodium.

A Simple Raw Vegan Asian Pear And Raspberry Crisp With Walnut Hempseed Crumble

2011-11-08T06:00:00.000-08:00

This no-cook crisp features pears and fresh raspberries

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Crisps - The Perfect Dessert!
I love fruit crisps. When they are baked, they fill the house with yummy aromas. When they are raw, they truly capture the flavor of the fresh fruit. As the holidays approach, consider serving a fresh crisp! Last fall I posted a raw Pear and Apple Crisp with Raisins. Today's crisp uses Asian pears, fresh raspberries and an omega-3 rich crumble made from English walnuts and hempseeds. I think you're going to love it! It's so fresh and healthy, I just ate the leftovers for breakfast!
Unlike my other crisp recipes, this one is easier. I made a quick crumble to sprinkle under and over the fruit and that's it, we're done! I wanted to limit the handling of the fruit as the raspberries are so delicate.

Asian Pears
There were some beautiful Asian pears in the grocery store this weekend. If you haven't had one of these wonderful fruits yet, you should try them. Unlike traditional pears, they are firm when ripe (more like an apple), crisp and far less perishable.

A Niitaka Asian pear

Adding Hemp to the Crumble Topping
I usually make crumble topping with English walnuts, almonds or other raw nuts. Today's recipe uses a combination of walnuts and one of my favorite "power seeds", raw hemp seeds. Hemp seeds are tender with a nutty flavor and unlike chia or flaxseeds, they don't need soaking. I sprinkle them on fruit or green salads, on oatmeal and cream of wheat and occasionally I just eat them out of the package with a spoon! They are a wonderful source of ALA omega-3 fatty acids and they contain a surprising amount of high quality "complete" protein. Three tablespoons of hemp seeds has as much protein as 2 medium eggs! So the next time someone asks you, "where do you get your protein", tell them you eat hemp seeds! One of my favorite brands is Nutiva organic shelled hempseeds.

3 tablespoons of shelled raw hemp seeds have:
174 calories
11 grams protein
3 grams omega-3 and 7.5 g omega-6 fatty acids

Spread fruit out in a pan over 1/2 cup of crumble topping

Sprinkle remaining crumble on top

Simple Asian Pear and Raspberry Crisp
Raw Vegan, Gluten Free
[serves 10]

For the topping
3/4 cup raw English walnuts
3 Medjool dates
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/2 cup raw, shelled hemp seeds
3 tablespoons shredded, unsweetened coconut
For the filling
6 cups peeled Asian pears, thinly sliced and cut into smaller pieces
2 teaspoons Fruit-Fresh produce protector (or 1 tablespoon lemon juice)
1 1/2 cups fresh raspberries

To make the crumble topping, place walnuts, dates, cinnamon and salt in a food processor with an S blade and process until the mixture begins to stick together.
Add hemp seeds and coconut and briefly process to incorporate. Set aside.
Prepare pears and place them in a large bowl and toss with Fruit-Fresh product protector or lemon juice to prevent discoloration. Gently fold in raspberries.
Sprinkle 1/2 cup of the prepared crumble topping on the bottom of a 9 inch round pie pan or an 8"x8" square pan. Spread all the fruit over the crumble making sure the raspberries are evenly distributed.
Sprinkle the remaining crumble topping over the fruit.
Cover with plastic wrap and refrigerate or serve immediately. Raspberries are very perishable so eat within 1 or 2 days.

Per serving: 180.8 calories, 10.9 g fat, 1.7 g saturated fat, 1.6 g omega-3 and 5.4 g omega-6 fatty acids, 0 mg cholesterol, 4.8 g protein, 18.7 g carbohydrates, 5.9 g dietary fiber and 59 mg sodium.

Vegan Twice Baked Potatoes With Butternut Squash

2011-11-04T06:00:00.000-07:00

An elegant "make ahead" side dish for the holidays

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Holiday Potatoes

What's a holiday dinner without a spud? One of my favorites, of course, is low fat, creamy vegan mashed potatoes with mushroom gravy. And one of the most popular holiday potato dishes on the site is the vegan sweet potato casserole which I also make EVERY Thanksgiving. Actually, I make it all winter long! But the "twice baked" potato can be a good holiday dish because you can make the little guys early in the day and just bake them right before dinner. I suggest you give them a try before the holidays since it's not a good idea to experiment with new recipes when you have a house full of company! A mistake I've made a few times in my life.

The Secret!

Even though they look pretty "cheesy", and I don't mean that in a bad way, the cheddar effect comes from a healthy dose of butternut squash! (Yet another way to sneak more veggies into an unsuspecting crowd!) A heaping tablespoon of Vegetarian Formula nutritional yeast gives it a cheese like flavor in addition to all the critical B vitamins it contains.

For easy removal of the potato after baking, carefully cut along the edges with a serrated knife

Carefully scoop out the potato with a spoon

Beat potatoes with butternut squash and other ingredients

Rub a tiny bit of softened Earth Balance on top

Sprinkle with paprika and bake

Twice Baked Potatoes

Vegan, Gluten Free

[makes 4 servings]

2 large russet potatoes (.7 pounds or 300g each)

1 cup diced butternut squash, peeled and cleaned

1 tablespoon + 2 teaspoons gluten free Earth Balance, room temperature

1 tablespoon Red Star vegetarian formula nutritional yeast

2 tablespoons dairy free, gluten free milk (or more if potatoes are dry)

1/8 teaspoon garlic powder

Pinch cayenne

1/2 teaspoon salt, or to taste

1/8 teaspoon ground cumin

1/4 teaspoon paprika

1 - 2 teaspoons sliced chives or tops of green onion

Preheat oven to 425 degrees F.

Scrub potatoes and poke each one several times with a fork so they don't explode while cooking. Place directly on the middle rack of a preheated oven for 60 to 70 minutes or until insides are soft.

While potatoes are baking, steam butternut squash until soft, about 15 minutes. Drain and set aside.

When potatoes are done, let cool to the touch and carefully slice in half lengthwise.

Cut carefully along the edge of each potato half with a serrated knife (see picture) being careful not to pierce the skin. Gently scoop out the potato with a spoon.

Place the scooped out potato, cooked squash, 1 tablespoon of Earth Balance buttery spread, nutritional yeast, dairy free milk, garlic powder, cayenne, salt and cumin in a large bowl and beat with an electric beater until creamy. Don't over-beat as that will make them gluey.

Place the mixture in the scooped out potato skins. Carefully rub a 1/2 teaspoon of soft Earth Balance on the top of each potato. Sprinkle with paprika. Bake or refrigerate until needed.

Preheat oven to 350 degrees F.

Bake potatoes for about 20 minutes until heated thoroughly. Top the hot potatoes with chives and serve.

Per serving: 213.1 calories, 4.8 g fat, 1.0 g saturated fat, 0 mg cholesterol, 5.6 g protein, 37.1 g carbohydrates, 4.8 g dietary fiber and 362 mg sodium.

Vegan Butternut Squash Soup With Fresh Figs - Gluten Free, Low Calorie And Low Fat

2011-11-01T06:00:00.000-07:00

Big mugs are a convenient way to serve soup

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Happy November!
I can't believe November is here already. This is the month of my FAVORITE holiday - Thanksgiving! So you'll be seeing lots of recipes preparing us for that wonderful feast. It's also time for warming foods as the weather turns cold. What's better than hot soup?

The Last of the Figs
I never know what's available where you live but we are finally seeing some figs here in northern California. I'm going to put some in the freezer so that I can make this soup later in the month. I haven't tried making this with dried figs. I would imagine they would need to be rehydrated for hours and cooked longer than the fresh ones. If anyone gives that a try, please send in a comment. Another thought is to substitute the figs with another sweet fruit like chopped apples or ripe pears if you cannot find them. I hope you have access to some fresh figs because they pair beautifully with the butternut squash.

We had a very cool summer so figs were very late this year

Low in Fat
Most recipes begin with cooking the onions in oil but that's really not necessary. If you are trying to eliminate excess fat in your diet, you can just cook the onions in the broth along with the other ingredients. To get a touch of fat on the palate, I stir in a teaspoon of Earth Balance right before serving. This adds less than a gram of fat to each serving. If you are going totally fat free, you can eliminate the Earth Balance completely.
I'm not a believer in living fat free. It's good to reduce unnecessary fat. Especially if you are trying to loose weight or reverse cardiovascular disease. But dietary fat is important, especially omega-3 fatty acids found in flaxseeds or wild salmon, or other good fats found in avocados, nuts and seeds. Many of our important vitamins such as A, D, E and K are fat soluble and need dietary fat to be best utilized in the body.

Freeze figs when in season so you use them in winter dishes

Add fresh figs in the last 10 minutes of cooking

Blend soup until smooth but don't over process

Stir in a teaspoon of earth balance at the very end

Butternut Squash with Fresh Figs
Vegan, Gluten Free
[serves 4]

5 cups veggie broth
5 cups cubed butternut squash
1 1/2 cups chopped yellow onion
1 packed cup chopped fresh figs
1/2 teaspoon salt (or to taste)
Pinch or two of cayenne pepper
1 tablespoon freshly squeezed lemon juice
1 teaspoon Earth Balance vegan buttery spread (optional)
1 teaspoon fresh thyme, chopped
Freshly ground black pepper to taste

In a 5 quart Dutch oven, add broth, butternut squash and onions and bring to a boil. Reduce heat and simmer, partially covered, for 20 minutes or until squash is tender.
Add figs, salt and cayenne and cook another 10 minutes.
Put soup in a blender and process until smooth but don't over process.
Return mixture to the pot. Adjust salt, if needed, and stir in lemon juice.
Stir in 1 teaspoon of Earth balance. (If you want a fat free soup, you can skip this step)
Serve in 4 small bowls or mugs and top with fresh thyme and freshly ground black pepper.

Per serving (with Earth Balance): 161.3 calories, 0.9 g fat, 0.3 g saturated fat, 0 mg cholesterol, 2.0 g protein, 38.2 g carbohydrates, 6.4 g dietary fiber and 861 mg sodium.

Per serving (without Earth Balance): 153 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 2.0 g protein, 38.2 g carbohydrates, 6.4 g dietary fiber and 851 mg sodium.

Don't Throw Out Carrot Pulp - It Has Important Nutrients And Antioxidant Properties! Make Raw Vegan, Gluten Free, Carrot Pulp Crackers Instead!

2011-10-27T02:04:00.000-07:00

Carrot pulp crackers

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Carrot Pulp and Guilt
Carrot juice is so good for you but it generates massive amounts of pulp. And, to be totally honest, I often throw it out. It breaks my heart to discard something so colorful and beautiful. To relieve the guilt, I often save it, even freeze it. But eventually, most of it ends up in a compost pile or down the disposal.
But this week, when we broke out the juicer, I was determine to give this pulp a better fate. I decided to make raw crackers. I have 2 dozen raw foodists coming over tonight for a potluck so they will go to good use!

What a Surprise!
I had little luck getting the proper nutritional information on carrot pulp so that I could do my usual nutritional analysis of the recipe but I did come across a very interesting article on the Nutritional Content and Antioxidant Properties of Pulp Waste... The food industry is very interested in using the inexpensive by-products from the processing of foods for juice. This study was done on carrots and beets to see if they had significant nutritional value. And they did! Here's what they found out. According to this article, 100 mg of carrot pulp provides:
* 11.7 mg of iron
* 293.8 mg of phosphorus
* 291.2 mg of calcium
* 32g of insoluble fiber and 13g of soluble fiber
* 6.2 g of protein
Carrot pulp also has high antioxidant activity due to polyphenol compounds and other phytochemical components.
Bottom line is, the stuff I've been throwing away is packed with fiber, important minerals and antioxidants! By the way, people on a raw food diet are ALWAYS looking for raw sources of calcium and iron. This is a bonanza! Let's make some crackers!

Making carrot juice creates massive amounts of pulp!

Easy to Make
I just soaked some flax seeds, added a few juicy tomatoes (sadly, the last of my summer crop), a bit of salt and freshly squeezed lemon juice and voila!

Soak flax seeds until water is absorbed

Form crackers on non-stick dehydrator sheets and dehydrate

Carrot Pulp Crackers
Raw Vegan, Gluten Free
[makes 60 crackers]
Dehydrator and non-stick sheets required

1/2 cup golden flaxseeds
1 cup room temperature water
1 cup chopped, ripe, raw tomato (about 2 medium)
1 tablespoon freshly squeezed lemon juice
1/2 teaspoon salt (or to taste)
3 cups carrot pulp

Mix flaxseeds with water in a large bowl and soak until all water is absorbed, about 4 hours.
When flaxseeds are ready, process tomato, lemon juice and salt in a blender until liquified.
Add to bowl along with carrot pulp. Mix thoroughly. If too dry, add a touch of water.
Drop a measured tablespoon of pulp mixture on non-stick dehydrator sheets and, with the back of a spoon, gently press down to form and shape round crackers.
Dehydrate at 105 degrees F for 8 to 10 hours (I usually do this overnight). Flip crackers over, remove sheet, and place directly on mesh sheet. Dehydrate until crisp (another 6 hours or so).
Remove and serve. Save in an air-tight container.

Just 3 crackers supplies 1 gram of ALA omega-3 fatty acids!

Best Vegan Whole Grain Banana Bread - Healthy And Delicious ! Less Oil, Low Sugar With Walnuts, Chocolate Chips Or Both. Perfect For Holiday Gift Giving!

2011-10-24T06:00:00.000-07:00

Vegan, Whole Grain Banana Bread

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Doug's Banana Bread Goes Vegan!
I've bragged about my husband's banana bread before. In March, 2010, I posted his recipe made with organic, omega 3, pasture raised eggs. But for some time now he's been making a vegan version of it so I thought I'd pass it on. You can make changes like this to any baked recipe to "veganize" and "healthify" it. Here's what you can do:
* Use less sugar and add a few packets of stevia for added sweetness.
* Replaced the eggs with "flax eggs" .
* Reduce the amount of extra virgin olive oil and use apple sauce to make up for the moisture.
* Use King Arthur White Whole Wheat Flour for whole grain goodness with the light texture of white flour or use 1/2 all purpose flour and 1/2 regular whole wheat flour. For a gluten free version, use gluten free all purpose flour and xanthan gum.

Is it Breakfast or Dessert?
If you are serving it for breakfast or brunch, make it with walnuts. For a healthful dessert, make it with vegan chocolate chips. I like it with both walnuts and chocolate chips!

Ditch the Fruit Cake
The holidays are coming and this makes the perfect gift for friends and neighbors. Instead of the aluminum foil pans you normally see for gift giving, try using a decorative paper loaf pan. I bought some in San Francisco's Japan town but I just found them on Amazon.

Chocolate chip banana bread makes a great holiday gift.
Use these decorative paper loaf pans.

Vegan Banana Bread with Walnuts or Chocolate Chips
Vegan, (Gluten free option)
[serves 12]
[For holiday gifts, this will be enough to fill 2 mini-loaf pans but reduce baking time]

2 tablespoons ground golden flaxseeds
6 tablespoons room temperature water
1/4 cup extra virgin olive oil
1/3 cup organic cane sugar
2/3 cup unsweetened organic applesauce
1 teaspoon vanilla extract
1 cup mashed ripe bananas (~ 2 large bananas)
2 cups white whole wheat flour (or 1 cup white and 1 cup whole wheat) *
2 packets stevia (or more to taste)
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup raw English walnuts, chopped (or 1/3 cup vegan chocolate chips)

* For a gluten free banana bread, replace wheat flour with same amount of gluten free all purpose flour and 1 1/2 teaspoons xantan gum.

Preheat oven to 350 degrees F and grease an 8.5" x 4.5" glass baking pan.
In a small cup, make flax eggs by beating ground flaxseed with water. Beat well and set aside. After a few minutes, beat again until gooey.
In a large bowl, add oil, sugar, applesauce and vanilla and beat with a hand mixer. Add mashed bananas and flax eggs and beat again until well combined.
In another bowl, mix flour, stevia, baking powder, baking soda and salt.
Add to wet ingredients and beat until well combined. Fold in walnuts (or chocolate chips).
Pour batter into prepared pan and let sit for 5 minutes. Bake for 45 to 55 minutes or until a toothpick comes out clean when inserted in the center of the loaf.
When done, remove from oven and cool in pan for 10 to 15 minutes. Carefully cut around the edges with a knife and turn over to remove loaf from pan. Place loaf upright on a cooling rack for another 15 minutes. Slice and serve.

Per serving (with walnuts): 189.4 calories, 8.8 g fat, 1.0 g saturated fat, 0.8 g omega 3 and 2.5 g omega 6 fatty acids, 0 mg cholesterol, 3.8 g protein, 24.4 g carbohydrates and 3.3 g dietary fiber.

Per serving (with vegan chocolate chips): 188.6 calories, 7.4 g fat, 1.8 g saturated fat, 0.3 g omega 3 and 0.7 g omega 6 fatty acids, 3.4 g protein, 28.2 g carbohydrates and 3.0 g dietary fiber.

How To Improve America's Productivity By Changing Our Eating Habits - Which Plant-Based Diet Is Right For You? What's The Difference Between A Vegetarian, Vegan, Flexitarian And Pescatarian Diet?

2011-10-20T07:55:00.000-07:00

Heart Attack Grill serves a triple bypass burger

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Shocking Statistics
With the unemployment rate still hovering around the double digit mark and most of our jobs moving offshore, we might wonder what we can do to turn that around. We can't do much about the wage disparity between American workers and those in third world countries but we can do something about our productivity.
A new Gallup study about the health of American workers and their productivity was released and the numbers were shocking!
* Only 1 in 7 workers had a normal weight and no chronic health problems.
* Said a different way, 86% of American workers are overweight or suffer a chronic health problem.
* This causes 450 MILLION missed days of work per year.
* And resulted in $153 BILLION in lost productivity.
I wonder how we are going to become a thriving nation again with statistics like that?

Is it because of our Diet?
Have you been to the Heart Attack Grill? Seriously, a new restaurant in Las Vegas specializes in food that is bad for you and features a menu item called the "quadruple bypass burger". They even have a hospital theme where the owner is "Dr. Jon", the servers are dressed as nurses and the patrons are given hospital gowns (I'm not making this up!). An ambulance is parked out front which I'm sure is convenient for those ordering their 8,000 calorie meal. Oh, did I mention, patrons over 350 pounds eat for free!
Yes, it's clear that our diet has led to these numbers. That and the pervasive attitude that it's fun to eat food that is bad for you.

What's the Best Diet?
Many people want to turn this around. Usually it's when they suffer a heart attack or get the bad news that they have diabetes. But the good news is that, in many cases, health can improve and it's as easy as picking up a fork! (By the way, if you haven't seen Forks Over Knives yet, it's a must see). But selecting a new diet can be difficult and many people need a regimen that appeals to them and one that they can stick to.

Different Plant Based Diets
Is there a perfect diet? I don't think so. We are all built differently, place different demands on our bodies, live in different geographies, etc. So a diet that works well for one person may not work for another. Also, a diet that appeals to one person may not appeal to someone else. One person may have life changing results by eliminating all animal products from their diet and another feel better by eating a mostly plant-based diet and occasionally eating fresh eggs or having a piece of fish. Many people may start out by eliminating red meat from their diet and a year later they may have eliminated pork and chicken too. You just have to do what works best for you.

What are Plant-Based Diets?
A “plant-based diet” can vary from those who eat mostly fruits, vegetables, beans, grains, nuts and seeds with small amounts of fish, meat, eggs or dairy to those who avoid animal protein completely. By the way, just because you are a vegetarian or vegan, doesn't mean you have a healthy diet. Like all diets, you have to plan your diet to make sure you are getting all the nutrients. Here are some examples of "healthful" plant-based diets:

Vegetarian Diet:
A vegetarian is someone who does not eat meat, poultry or seafood or any products that come from those foods (like gelatin or rennet). Besides fruits, vegetables, beans, grains, nuts and seeds, lacto-ovo vegetarians eat cheese and eggs. A lacto-vegetarian eats dairy products but no eggs. An ovo-vegetarian eats eggs but no dairy products.
A “healthful” vegetarian diet includes lots of fresh fruits and vegetables, whole grains, beans, nuts and seeds. If dairy is consumed, it should be reduced fat, organic, free of rBGH (Bovine Growth Hormone), and used in moderate quantities. Dairy products are a source of high quality protein and contain vitamin B12 (nutrients missing in plant food). However, its consumption poses some health concerns and scientific evidence questions its health benefits.

* Dairy products have little or no benefit for bones.

* Cholesterol and saturated fat in dairy can contribute to heart disease.

* Breast, prostate and other cancers have been linked to the consumption of dairy products.

* Many people are lactose intolerant because they lack the enzyme that digests milk.

Eggs contain vitamin B12, and are a source of high quality protein. If eggs are consumed, they should be pasture raised and eaten in moderation due to their high content of cholesterol. According to Egg testing by Mother Earth news, pasture raised eggs have 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, 2 times more omega-3 fatty acids, 3 times more vitamin E, 7 times more beta carotene and 4 to 6 times more vitamin D!

Vegan Diet:

A vegan diet is a plant-based diet that excludes all animal products, even milk, eggs and honey.

A “healthful” vegan diet includes lots of fresh fruits and vegetables, whole grains, beans, nuts and seeds. Certain critical vitamins cannot be adequately obtained from plants. Vegans must supplement or eat fortified foods to get adequate amounts of:

Vitamin B12

Vitamin D

DHA and EPA omega-3 fatty acid

In addition to the enormous health benefits of this eating a vegan diet, most vegans are primarily motivated by compassion and the desire not to harm or kill animals for their food or subject any animal to the cruelty of factory farming. Many vegans also wish to avoid the devastating effects of animal agriculture on the environment.

* Over 10 billion factory farmed animals, who live unnaturally and are treated inhumanely) are slaughtered for food in the US each year.

* Animal agriculture is responsible for more greenhouse gas emissions than all forms of transportation.

* Factory farming pollutes our rivers and streams with massive amounts of antibiotics, hormones, pesticides and other toxic chemicals which end up in our drinking water.

* One third of the earth's entire land surface, more than half the water and over 1/3 of the petroleum is depleted by factory farming.

* 800 million more people could be fed if most of the grain in the U.S. wasn't used for animal agriculture.

Raw Food Vegan Diet:

Raw food vegans, as other vegans, exclude all animal food. They typically eat a diet composed of at least 75% raw food made up primarily of raw fruits, vegetables, nuts, seeds and sprouted grains and beans. Foods are considered raw if they have not been heated above 105 to 118 degrees F. Raw food vegans typically select this diet to address a severe health issue, like cancer, heart disease or diabetes, or to achieve remarkable health.

A “healthful” raw food vegan diet includes lots of fresh fruits and vegetables, sprouted whole grains and beans, and raw nuts and seeds. Certain critical vitamins cannot be adequately obtained from plants. Since raw food vegans avoid fortified foods, they must supplement to get adequate amounts of:

Vitamin B12

Vitamin D

DHA and EPA omega-3 fatty acid

Eating food in it's raw state provides more phytochemicals, prevents the loss of heat sensitive vitamins and essential fatty acids and gives you the benefit of live food rich with enzymes.As beneficial as it is to eat lots of raw food, I do not think a 100% raw food diet is optimal unless you are doing it for a short time as a cleanse or you are trying to maintain a pristine environment for your body to fight a serious disease. There are some key benefits to including some cooked foods in a raw food diet regimen. For one, it's easier to consume beans and grains that are a great source of protein, fiber and low fat calories. It makes it a bit easier to socialize with your friends and family (a 100% raw foodist can become isolated) and in the winter, you may crave some warmer food.

Flexitarian Diet:

Flexitarians, or Semi-Vegetarians are people who mostly eat a vegetarian diet but occasionally eat meat, poultry or fish. For example, many people avoid red meat, eat mostly vegetarian meals but include chicken or salmon in their diet a few times a week. More and more people are drawn to this diet because of data showing the many health benefits of eating less meat. Allowing for the occasional chicken breast or grilled salmon steak makes it easier for those who have trouble sticking to a veggie diet all of the time.
A “healthful” flexitarian diet includes lots of fresh fruits and vegetables, whole grains, beans, nuts and seeds. Dairy should be minimized but if consumed, should be organic and free of rBGH. Eggs, if consumed, should be pasture raised and eaten in moderation due to their high content of cholesterol. If fish is part of the diet, it should be wild, line caught, sustainable and low in mercury. When meat is consumed, it should be lean, range fed and hormone free. Red meat should be avoided or eaten sparingly. The American Institute for Cancer Research recommends limiting the consumption of red meats and avoiding processed meats completely.

Cultivate Research, a market research company for the vegetarian food industry predicts “The semi-vegetarian segment has the potential to grow to one-third of the U.S. adult population.” Ironically, this demand for vegetarian food is probably what’s driving more meat-free entrees in restaurants and products in mainstream grocery stores and not the demand from committed vegetarians, the 3% of the adult U.S. population who never eats meat, poultry or seafood. According to a 2005 survey by Cultivate Research, 13% of adults are semi-vegetarians or individuals who eat meat with fewer than half their meals.

Pescatarian Diet:

A pescatarian is someone who avoids all meat with the exception of fish. Some pescatarians consume eggs and dairy.

Given the benefits of a healthful vegan diet coupled with the high concentration of long chain omega 3 fatty acids (DHA and EPA), vitamin D and vitamin B12, critical nutrients missing from a strict vegan diet, a pescatarian diet can be extremely beneficial - especially if dairy and eggs are minimized or avoided.

A “healthful” pescatarian diet includes fish, lots of fresh fruits and vegetables, whole grains, beans, nuts and seeds. Fish should be wild, line caught, sustainable and low in mercury and chosen for its high content of DHA and EPA omega-3 fatty acids. For example, it only takes 2.6 ounces of cooked Pacific oysters or 1.9 ounces of wild Atlantic salmon to get 1 gram of (EPA and DHA) omega-3 but it would take almost a pound of catfish or haddock!

Omega-3 is critical for cardiovascular health, strengthening the immune system, lowering the risk of stroke, cancer and inflammatory conditions like rheumatoid arthritis. Recent studies link depression, ADHD and hyperactivity with low levels of this critical fatty acid. Omega-3s are especially important for pregnant and nursing women, and young children as DHA is needed in very high concentrations for the development of the brain.

For adequate omega 3, fish eaters are encouraged to consume two 6-ounce servings of per week of the lowest mercury seafood with the highest amounts of omega-3 such as: Pacific oysters, anchovies, Pacific herring, Atlantic chub, wild salmon, Atlantic sardines and American Shad. The Monterrey bay aquarium publishes a Super Green List that tells you what fish have low levels of contaminants, provide at least 250 mg of omega-3 and are are caught or raised in the most environmentally friendly ways.

Bottom Line
Whatever diet you decide on, one thing is for sure. You should pass on the "triple bypass burger"!

Easy Party Lentil Salad With Fresh Corn And Red Bell Pepper. Vegan, Gluten Free And Inexpensive To Make!

2011-10-17T09:16:00.000-07:00

Inspired by Alice Waters - Perfect for a holiday gathering!

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Almost Time for Holiday Parties

With the holidays approaching, you'll soon be looking for party recipes. Here's a quick and easy dish that's stores well so you can make it earlier in the day or even the night before. Lentils cook quickly, unlike other beans, and are an affordable way to feed a crowd. Because the salad is vegan and gluten free, all your guests, irregardless of their eating preferences, can enjoy it! Not having a party? Feel free to cut the recipe in half and serve it for lunch or dinner.

Why you should Love Lentils

Truth be known, I hated lentils as a kid but I love them now. And it's a good thing because they are a very healthful food. Here are a few reasons why you should LOVE lentils:

* For those of you who don't eat read meat, lentils are a great source of iron. One cup provides a third of your daily requirements.

* You heart will be happy! Studies have shown that you have a much lower risk of heart disease when you eat high fiber legumes. One cup of lentils provides 16 grams of fiber - nearly two thirds of your daily requirement! The high fiber content also helps lower your cholesterol level. And lentils have zero saturated fat and cholesterol. I told you your heart would be happy!

* All that fiber also stabilizes your blood sugar making it a wonderful food for those with diabetes or hypoglycemia.

* Tired of people asking you where you get your protein? These powerful legumes contain 18 grams of protein per cup. Together with corn (which provides the amino acids methionine and cystine) you have a complete protein!

Party Lentil Salad

Vegan, Gluten Free

[Serves 10 or more]

2 cups green lentils

2 tablespoons red wine vinegar

1 teaspoon salt or to taste

freshly ground black pepper to taste

3 tablespoons extra virgin olive oil

1 tablespoon cold pressed, flaxseed oil *

2 tablespoons freshly squeezed lemon juice

1 cup finely diced red bell pepper

1/2 cup thinly sliced green onions (scallions)

1 cup corn (kernels from 1 large ear of corn)

1 medium carrot, peeled and shredded

1/4 cup chopped fresh parsley

* If you do not have flaxseed oil, omit and increase olive oil from 3 to 4 tablespoons. The addition of flaxseed oil improves the balance of omega-6 to omega-3 fatty acids to 1:1. When you buy flaxseed oil, make sure it is cold pressed and has a "press date" to make sure it's fresh. It should be in the refrigerated section of the grocery or health food store.

Sort through the lentils removing stones or clumps of dirt and rinse well. Cover with water and bring to a boil. Lower to simmer and cook, partially covered, for 25 to 30 minutes until cooked through but not mushy. Drain.

In a large bowl, toss the hot lentils with vinegar, salt and pepper. Adjust seasoning to taste.

Mix olive and flaxseed oils with lemon juice and add to the lentils along with bell pepper, onions, corn, carrot and parsley. Mix gently until combined and serve.

If you are planning to make it the night before, don't add the fresh parsley until you are ready to serve it. Also, remove from refrigerator an hour before serving so it can get to room temperature.

Per serving: 206.1 calories, 6.2 g fat, 0.7 g saturated fat, 0 mg cholesterol, 0.8 g omega 3 and 0.8 g omega 6 fatty acids, 10.9 g protein, 27.9 g carbohydrates, 12.9 g fiber and 243.8 mg sodium.

More Bad Press For Vitamin Supplements - One Article Links Daily Vitamin Use With Increased Mortality For Older Women And Another Links Vitamin E To Prostate Cancer!

2011-10-13T05:57:00.000-07:00

The sale of supplements is an $11 billion dollar business!

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More Bad Press
I always have mixed feelings about articles reporting on the risks of vitamin supplements and I've blogged on this topic before. On one hand, I think people really need to be careful about taking unnecessary vitamins and I'll talk more about that in a bit. On the other hand, I always feel as though the pharmaceutical companies are cheering on, and maybe even funding, any study that would disprove the ability to improve health without their drugs. But paranoia aside, let's discuss vitamins.

Recent Articles
The first article, published in the journal Archives of Internal Medicine, disclosed a higher risk of death among women, ages 55 to 69, who used certain supplements. The highest risk was among those taking iron, especially those exceeding a daily dose of 50 mg per day. This should not be a surprise since women in that age group who are postmenopausal have very little need for supplemental iron. Younger, menstruating women may need to supplement with this mineral as iron is needed to manufacture hemoglobin in red blood cells, but only if they are anemic.
If iron is not needed, the body stores it (this pertains to everyone - men and women). Stored iron produces destructive free radicals (think "rust") and this can lead to heart disease, cancer and accelerated aging. Even if you avoid taking iron supplements, you may still get more than you need from eating fortified cereals like General Mills Whole Grain Total that provides a whopping 24 mg per serving. The RDA for adult men and post-menopausal women is only 8 mg! For more information of iron, see my post of Best sources of iron - how to help avoid iron deficiency anemia and toxicity.
Other vitamins that were associated with an increase of death were vitamin B6, folic acid, magnesium, zinc and copper. Their link with increased death was not as statistically meaningful as iron. Only calcium was associated with a reduced risk of death of 3.8% but there was no added benefit of taking more than 900 mg per day. Personally, I think taking calcium in the amounts doctors often recommend (often exceeding 1,000 mg per day) is excessive. Too much calcium (especially if you take calcium carbonate which is not as absorbable as calcium citrate, for example) can increase the risk of kidney stones. I have two friends who pop calcium pills as if they were M & M's. They have both had kidney stones and false positive mammograms that were just "calcifications" in their breast tissue. Hey, it's got to go somewhere!

The second article, published in the Journal of the American Medical Association, found a follow-up of the participants in a cancer prevention trial who supplemented with vitamin E, had a 17% increase in prostate cancer compared to those who took a placebo. This was unexpected since previous animal studies and other findings demonstrated that vitamin E and selenium showed promise in preventing the disease. I was surprised to find that the form of vitamin E used in this study was alpha-tocopherol. Vitamin E is a family of nutrients consisting of alpha, beta, delta and gamma tocopherols. I think the study would have been far more significant if mixed tocopherols were used. Given their choice of vitamin E used in this study, I would recommend they return to the drawing board. In the meantime, gentlemen, eat sunflower seeds- a safe and healthful source of this vitamin!

About Vitamin Supplements
There's a lot to know about vitamins. Whenever a friend comes to visit or I visit them, I always end up going through their vitamin regimen and making some recommendations. Most people put together a random collection of vitamins, minerals and herbs based on a friend's recommendation, a segment on Dr. Oz, or an advertisement in a magazine. But just as you shouldn't take prescription drugs without rigorous research, you shouldn't start taking supplements without a solid reason and a great deal of knowledge. So before you go down the isle of your favorite health food store tossing various supplements into your cart, remember the following:
* Vitamin supplements can be potent. Vitamins can cause extreme reactions in your body, especially when taken in excess. Vitamins can interact with certain drugs and with each other. For example, vitamin E has blood thinning properties and can be dangerous if you are taking drugs like Coumadin. Calcium can significantly reduce iron absorption. These are things you need to know.
* Not all supplements are alike. Some vitamins are synthetic and others are derived from real food and provide a more absorbable "whole food complex". Companies like New Chapter make supplements that are made in this manner and can even be taken on an empty stomach. Synthetic vitamins often are so strong, they can give you an upset stomach.
* Are you deficient? Ask your doctor for a vitamin panel and if your blood tests reveal a deficiency in a certain vitamin, then consider supplementing. Certain drugs and conditions can deplete vitamins. For example, taking statins can deplete coenzyme Q10. Drinking alcohol in excess can cause a deficiency in B-complex vitamins. Taking precautionary supplements in certain situations like these may be beneficial.
* Certain diets require supplementation. If you avoid all animal food, you will need to supplement with vitamin B12, DHA and EPA omega-3 fatty acids and most likely vitamin D or eat foods fortified with these nutrients.
* See through the hype. The sale of supplements is an $11 billion dollar business and attracts many unscrupulous people. The industry is not regulated and literally ANYONE can make a supplement, advertise in a magazine and sell their product. So make sure you do your due diligence on the company, read the published literature, work with a competent holistic nutritionist or naturopath and make your decision carefully.

Let Food be thy Medicine
The bottom line is this - your best bet is to get your vitamins and minerals from food. It's unlikely that you can eat an abundance of fast food, skip your fresh fruits and vegetables, pop a few vitamin supplements and avoid ill health.
Having said that, there are a few nutrients that I think most people are deficient in - vitamin D, EPA and DHA omega-3 fatty acids. Unlike others, the research involving these supplements has shown great promise in preventing many degenerative disorders. But that's a topic for another day!

Tofu Scramble With Artichoke Hearts, Mushrooms And Spinach - A Hearty Vegan Breakfast!

2011-10-07T06:00:00.000-07:00

The perfect weekend breakfast!
And it provides 19 g protein and 9 g of fiber!

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A Hearty Breakfast!
Like so many others, my brother-in-law is trying to reduce the amount of meat, cheese and eggs in his diet. When people turn to a vegan diet to improve their health, it's often difficult to give up certain traditions, like that hearty weekend breakfast.This dish will not leave anyone feeling deprived!
Sprinkling a bit of turmeric on crumbled tofu gives the dish the appearance of scrambled eggs. The rest of the yummy ingredients - mushrooms, artichoke hearts, fresh spinach and red onions, speak for themselves!
Serve with a few slices of heirloom tomatoes, a whole grain or gluten free English muffin with Tofutti dairy-free cream cheese and of course, my favorite Low Sugar Strawberry Jam, and you've got yourself a magnificent weekend breakfast!

Turmeric makes crumbled tofu looked like scrambled eggs!
Turmeric contains curcumin, which has strong anti-inflammatory properties and many health benefits.

Cook onions and mushrooms

Stir in other ingredients and top with spinach

Stir in spinach and cook until wilted

Hearty Tofu Scramble
Vegan, Gluten Free
[makes 2 servings]

8 ounces firm tofu
1/2 teaspoon turmeric
1/4 teaspoon salt
2 teaspoons extra virgin olive oil
1/3 cup chopped red or yellow onion
1 C sliced crimini, white or shiitake mushrooms
1/4 teaspoon additional salt (optional)
1/8 to 1/4 teaspoon crushed black pepper
1/2 cup quartered artichoke hearts, packed in water
1 packed cup organic spinach, coarsely chopped

Squeeze excess moisture from tofu. Crumble into a bowl leaving some bigger chunks. Sprinkle turmeric and salt over tofu and gently toss to combine.
Heat oil in non-stick frying pan and cook onions for several minutes. Add mushrooms, additional salt (if desired) and pepper and cook until mushrooms release their moisture. Cook until moisture is mostly cooked off.
Stir in artichokes and tofu and heat thoroughly.
Stir in spinach and cook until it wilts.
Serve with slices of fresh heirloom tomatoes and toasted whole grain muffins with your favorite vegan spread.

Per serving (without tomato slices and muffin): 250.2 calories, 12.7 g fat, 0.7 g saturated fat, 0 mg cholesterol, 0.7 g omega-3 and 5 .4 g omega-6 fatty acid, 18.8 g protein, 13.6 g carbohydrates, 9.1 g fiber and 759 mg sodium (with addition of optional 1/4 t salt). Without "optional" salt, 430 mg sodium.

Saving Tomato Seeds For Next Year's Garden - Fermenting Is Key!

2011-10-03T09:54:00.000-07:00

These furry little seeds will be next year's tomato plants!

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My Favorite Tomato
Have you grown a favorite tomato this year or just found one in the farmer's market? Do you want to eat it again next year?
I bought and planted 6 heirloom tomato plants this year and my friend, Ray, gave me 6 more. Each of them was marked with their names on a little stick. My garden is now filled with huge tomato plants coming to the end of their productive season and unfortunately, all the little sticks have rotted and I can't remember the names of any of the plants!
Well, this wouldn't be a problem except there is one tomato that I MUST plant again next year because it is simply the best tomato I've ever eaten! It's big and dark red with a green top. It's flavor is delicate and not too acidic. So I decided to save its seeds.

The tastiest tomato in my garden!

It's More than Drying the Seeds
I'm embarrassed to say that I've never saved tomato seeds. In fact, I've always planted tomato starts instead of seeds because I'm lazy and love instant gratification! And, the nurseries always have such a cool selection of heirloom tomatoes. Enough excuses, this year I'm going to plant these seeds.
I thought you just dried them but after speaking to my resident expert gardener (my daughter-in-law, Karina) and researching some websites, I found that you have to ferment the little guys.
Here's the process in detail. It takes a few days, it gets a little gross but it's very easy.

Step #1 - Pick the Tomato
First of all, you can only do this with heirloom tomatoes so don't pick a hybrid. Heirlooms are "open pollinated" or pollinated by nature, not by crossing plants.
Pick the best looking tomato on the vine when it's perfectly ripe. Don't worry - after taking out the seeds, you'll be able to eat it.

Step #2 - Cut the Tomato, Get the Seeds
Cut the tomato across the "equator" of the fruit. Scoop out the seeds and place in a small glass jar. Label the jar with the name of the tomato. In my case, I just labeled it, "big red tomato". Next year I'll probably be wondering what that means.

Cut tomato across center

Scoop out seeds into a small glass jar

Step #3 - Just Add Water
Add about 1/4 cup of water to the seeds. Cover the jar with a paper towel or plastic wrap and punch a few holes into the top so there is enough air for the seeds to ferment.
Put in a warm place and let it sit for 2 or 3 days.

Add a little water, cover, punch holes in top and set aside for a few days

Step # 4 - Get Funky!
In a few days, a funky mold will grow on top of the seeds. This means the gel coating around the seeds has broken down. Remove the mold (I just pulled it off with a fork) and rinse the seeds in a fine mesh strainer.

Mold will grow on top of water

The mold comes off easily with a fork

Step # 5 - Rinse and Dry Seeds
Pour the seeds into a find mesh strainer and wash thoroughly until they are clean.
Place them on a waxy paper plate and dry completely. Move them around occasionally so they don't stick. Even if they do, you can gently scrape the seeds off the plate. Label the paper plate with the name of the seeds. When they are completely dry, place in a little paper envelope or a small plastic baggy. Label with the name of seeds and the date. If you did a good job, the seeds will be cute and fuzzy!

Rinse seeds under cool water until clean

Place on waxy paper plate until completely dry.

Step # 6 - Remember to Plant them
This, perhaps, will be the hardest step for me. In the middle of winter, the last thing on my mind is starting seeds. Then one day, I'll look up, it will be warm and I'll say, "time to plant" and run out to the nursery and buy starts. So this year, I'm going to make a big effort to use all the wonderful seeds I'll be saving and that Karina has sent me from her garden.