Omega 3 Power Seeds: Chia, Hemp And Flax - What They Can And Cannot Do For Vegans. Omega 6 Rich Foods That Can Interfere With The Body's Ability To Make EPA & DHA If Eaten In Excess.

Chia seeds on top, hemp seeds on left and flaxseeds on right.

Omega 3 - Still a Hot Topic
I wrote an extensive post on this in 2009. But it's such an important topic, I want to discuss it further, especially as it relates to vegan nutrition.
Omega 3 is an essential fatty acid critical for heart health, brain development, reducing inflammation and joint pain, managing depression, preventing dry eyes, lowering cholesterol, controlling high blood pressure, protecting bone health and more. There are 3 types of omega 3 fatty acids, each of which are needed in the diet and have unique beneficial qualities:
ALA - Alpha-linolenic alcid is the omega 3 found in our power seeds, chia, hemp and flax, as well as other sources such as English walnuts and some fruits and vegetables. This is the omega 3 that you get from plant sources.
EPA  (Eicosapentaenoic acid) and DHA (docosahexaenoic acid) are generally found in fish and some algae and are said to be the most beneficial of the omega 3 fatty acids. These fatty acids are especially critical during pregnancy for the development of the baby's brain, nervous system and retinas. Studies have shown that pregnant women whose diets were higher in DHA had offspring with higher IQ scores.
The body partially converts plant ALA omega 3 to EPA and DHA. Where the debate lies is whether or not vegans, especially pregnant or lactating vegans, can count of this conversion to get sufficient amounts of EPA and DHA. Some studies show the conversion rate to be extremely small. Information given at an Integrative Mental Health conference I attended indicated that some people were unable to make the conversion at all. If you avoid fish, I personally wouldn't count on getting everything you need from plant sources. Here's what you can do.
What's a Vegan to do?
* Eating power seeds like chia, flax and hemp which contain plant based ALA omega 3 fatty acids is still very beneficial. Besides the conversion to DHA and EPA, albeit small, they are an excellent source of energy and other nutrients. We'll discuss their individual benefits later.
* Vegans should be very conscious of how much omega 6 they consume. Conversion of ALA to DHA and EPA is greatly diminished when you consume too many plant foods containing omega 6. Although in the past a 4 to 1 omega 6 to omega 3 ratio has been recommended to vegans for optimal conversion, some experts now recommend a ratio closer to 1 to 1. Unfortunately, the American diet is closer to 14 or 20 to 1. We'll talk more about this in a bit.

Comparing Power Seeds

	Chia seeds per ounce	Flaxseeds per ounce	Hemp seeds per ounce
Calories	137	150	162
Omega 3	4.9 g	6.4 g	2.8 g
Omega 6	1.6 g	1.7 g	7.0 g
Omega 6 to  omega 3 ratio	0.33 to 1	0.26 to 1	2.5 to 1
Protein	4g	5g	10.3 g
Fiber	11 g	8 g	1 g
Calcium	177 mg	71.4 mg	38.9 mg

Omega 3 winner
Flaxseeds are the clear winner in both the amount of omega 3 and the ratio to omega 6. Each ounce (approximately 3 tablespoons) provides over 6 grams of ALA omega 3 and has 4 times the amount of omega 3 as omega 6. Although you actually need more omega 6 than omega 3, you are probably eating other foods that tip the scale the other way so overall, by eating flaxseeds, you will get closer to where you need to be. 
Flaxseeds are also the least expensive of the three. They are also pretty high in fiber and a very good source of thiamin and manganese. Try making Raw Crackers with flaxseeds or just throw ground flaxseeds in your smoothies or over hot oatmeal. 
The High Fiber Champion
Chia seeds have the most fiber with a whopping 11 grams of dietary fiber per ounce. A diet high in fiber helps you lose weight, lowers cholesterol, stabilizes blood sugar levels and helps prevent constipation.  I love creating chia seed recipes. They make great desserts (like Vegan Chocolate Chia Pudding), salad dressings (see Raw Vegan Waldorf Salad with Apple Chia Dressing ) and you can use them in smoothies (try Apple Cinnamon Smoothie with Chia Seeds and Goji Berries). 
They are also extremely high in omega 3, providing almost 5 grams per ounce,  with three times as much omega 3 as omega 6. They certainly give flaxseeds a run for their money in this department. Chia seeds are also an excellent source of calcium so for all of us who avoid dairy, this is an important food.
The Protein Powerhouse
Although hemp seeds are also a very good source of omega 3, providing nearly 3 grams per ounce, they are known for their high protein content weighing in at 10.3 grams of quality protein per ounce of hemp seeds. Nutiva makes an excellent Organic Shelled Hempseed product that we enjoy. Another company that makes some wonderful hemp products, like hempmilk and hemp ice cream, is Living Harvest. 
They are All Winners!
All three of these power seeds are winners. I include at least one and sometimes all of them in my diet daily, especially if I'm eating foods high in omega 6. 
Foods Rich in Omega 6
The reason the balance of omega 6 to omega 3 is so high in the American diet is because our diets are filled with nuts, seeds and oils high in omega 6. If you are a vegan who doesn't supplement with DHA and EPA, this can be a real problem. 


Nuts and Seeds and their Omega 6 Content

Nuts and Seeds	Omega 6 per ounce	Omega 3 per ounce	Ratio of omega 6 to omega 3
English walnuts	10,666 mg	2,542 mg	4 to 1
Pecans	5,777 mg	276 mg	21 to 1
Pistachio nuts	3,818 mg	73 mg	52 to 1
Sesame seeds	7,063 mg	74 mg	96 to 1
Poppy seeds	7,921 mg	76 mg	104 to 1
Pumpkin seeds*	5,797 mg	51 mg	114 to 1
Pine nuts	9,410 mg	31 mg	300 to 1
Brazil nuts	5,758 mg	5 mg	1150 to 1
Almonds	3,378 mg	2 mg	1987 to 1
Peanuts	4,393 mg	<1 mg	5500 to 1

* Pumpkin seed values vary widely across several sources, some of which showing them to have a much more favorable omega 6 to omega 3 ratio. To be consistent, all information here is from SELFNutritionData.


All nuts are very high in omega 6 fatty acid which can prevent your body from converting ALA omega 3 fatty acid to the more beneficial DHA and EPA fatty acids. English walnuts are extremely high in omega 6 but have the best "balance" of omega 6 to omega 3. Peanuts are the absolute worst because they have practically no omega 3 to balance out the omega 6. If almond and peanut butter are staples in your diet, and you avoid fish, you are at risk for being deficient in DHA and EPA. I'm certainly not suggesting that all vegans should avoid eating nuts as there are many Health Benefits of Nuts and Seeds. Just make sure you eat plenty of omega 3 power seeds to balance out the omega 6 and you supplement with an algae derived omega 3 supplement.


Oils and their Omega 6 Content

Oils	Omega 6 per ounce	Omega 3 per ounce	Ratio of omega 6 to omega 3
Coconut oil	504 mg	0 mg
Flaxseed oil	3,556 mg	14,925 mg	.24 to 1
Canola oil	5,221 mg	2,559 mg	2 to 1
Walnut oil	14,810 mg	2,912 mg	5 to 1
Olive oil	21,088 mg	1,644 mg	13 to 1
Sunflower oil	1,010 mg	54 mg	19 to 1
Corn oil	14,983 mg	325 mg	46 to 1
Peanut oil	8,961 mg	0 mg
Sesame oil	11,565 mg	84 mg	138 to 1
Grapeseed oil	19,485 mg	28 mg	696 to 1
Safflower oil	20,892 mg	0 mg

Looking at this chart, you can understand why the American diet has such a poor omega 6 to omega 3 ratio. Many baked goods, pre-made salad dressings and chips are made with safflower oil which has the highest content of omega 6 and has no omega 3. Corn oil is also popular and has an unfavorable 46 to 1 ratio. Flaxseed oil, with its stellar content of omega 3, unfortunately cannot be used for cooking but it can be used in salad dressings. To get the best flavor and omega 3 benefits, mix some flaxseed oil in with extra virgin olive oil when making a salad dressing. Canola oil has a good ratio but make sure you buy one that is organic and GMO free. Most of them are not! Coconut oil is very low in omega 6 and makes a good substitute for butter when baking. It also is a good oil to use in raw food dessert recipes as it firms up when chilled.

Should I supplement?
Most DHA and EPA Omega 3 supplements contain fish oil and vegans, of course, avoid fish. But now there are products that contain both EPA and DHA that are derived from algae. The reason fish contain omega 3 is because they eat algae so why not go directly to the source! Check out V-Pure Omega 3. Whether you are pregnant or not, adding a DHA and EPA source of omega 3 to your diet would be a good addition to eating power seeds. 

Vegan V-Pure contains 20 mg EPA and 400 mg DHA

Here's a Quick Summary

* Plant based omega 3 fatty acids are critical to your health so eat lots of chia, flax and hemp seeds.

* Your body may be able to make some EPA and DHA from these plant based  omega 3's if you are healthy and VERY careful about your omega 6 to omega 3 balance.

* HOWEVER, vegans still may be at risk for EPA and DHA deficiency so it's wise to take a daily supplement.

* If you are a pregnant vegan, supplementation is extremely important for the development of your baby's brain, nervous system and retinas.

* If you are not vegan and eat fish rich in omega 3, DHA and EPA conversion is not an issue but eating plant based omega 3 fatty acids still provides additional health benefits.


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Vegan Lentil Leek Soup Recipe- Plus: 10 Weight Loss Tips!

Lentil leek soup

10 Weight Loss Tips!
Since we have been focusing on weight loss this month, I want to summarize some of the tips I've been giving you about how to effectively lose weight. And since one of my favorite ways to accomplish this is to eat lots of filling, healthy soups, I'll share my latest soup recipe with you too!
#1 - Journal
Carry a small notebook and write down EVERYTHING you eat. For extra credit, figure out the calories and other nutrients you are consuming by looking them up at SelfNutritionData. After doing this for a while, you'll learn what foods are good for you and what foods to avoid.
#2 - Drink Water
Upon rising, before you drink your first cup of coffee or tea and before you eat anything, drink one or two cups of water. Also, drink a glass of water before each meal. Besides helping you eat less, this will assist your body in removing toxins that will be released as you burn excess fat.
#3 - Eat Small and Eat Often
Eat three small meals a day and 3 small snacks. Never let yourself get hungry! This blog now has more than 200 healthy recipes for you to choose from.
#4 - Fill up on Hearty, Low Calorie Soups
Make a big pot of Tuscan Bean Soup with Kale and Cannellini Beans , Barley Mushroom Stew , Creamy Cauliflower Soup or today's Lentil Leek Soup recipe. Raw soups, like Raw Split Pea Soup are low in calories yet very filling.
#5 - Don't Drink Empty Calories
Avoid alcohol and soda. These beverages could add tons of calories to your diet resulting in continual weight gain. Even fruit juices are high in calories. It's much better to eat an orange than to have a glass of orange juice. 
#6 - EXERCISE!
Restricting calories is just half of the equation. You'll lose weight twice as fast if you burn more calories. Find something you enjoy doing like taking a dance or kick box class. Walk more, take the stairs instead of the elevator, get a pedometer and count your steps! I recently got a Xbox 360 Kinect Dance Central game. It's great exercise and I'm learning all kinds of funky dance steps!
#7 - Eat Lots of Fiber
Fiber is filling and it also keeps your blood sugar stable which will help prevent hunger. Stick to beans, whole grains, raw fruits and vegetables and chia seeds. 
#8 - Remove Tempting Foods
Go through your house and throw out the chips, cookies, high fat ice cream, and all the other junk that can sabotage your weight loss program. Don't forget to toss out the candy bars in the desk draw in your office!
#9 - Don't Eat the Kids' Leftovers
Attention moms and dads- when clearing the dishes, don't feel compelled to eat everything that junior left on his or her plate. I know it's tempting, but despite popular belief, calories from other people's plates still count!
#10 - Eat Slowly
It takes a while before your stomach signals your brain and says, "I'm full. Stop eating!". If you chew your food well, savor every bite and give your stomach time to do this, you'll know when to stop eating. I'm a very fast eater and can eat my weight in pasta before my brain even has a clue that I"m full! I really have to make a point of doing this.


Lentil Leek Soup 
Here's a hearty, low calorie soup that packs 18 grams of fiber, 14 grams of protein and only half a gram of saturated fat!

Cut off the top and bottom of the leek and slice in half.

Leeks are filled with sand so pull it apart and rinse ever layer.

Sauté the leeks, carrots and onions.

Vegan Lentil Leek Soup
[Makes 4 servings]
1 tablespoon extra virgin olive oil
1 large leek, white part only, rinsed well and sliced, (2 cups)
4 carrots, peeled and sliced, (1 1/2 cups)
3 cloves garlic, minced, (1 tablespoon)
One 14.5 ounce can diced tomatoes
1 bay leaf
1 cup brown lentils, picked through and rinsed well
4 cups veggie broth
1/2 teaspoon salt, (more or less to taste)
1/4 teaspoon freshly ground black pepper, (more or less to taste)


Heat oil and sauté leeks, carrots and garlic until the leeks wilt, about 8 minutes.
Add diced tomatoes, bay leaf, lentils, veggie broth, salt and pepper and cook until the lentils reach the desired consistency, about 35 to 45 minutes. 
Remove bay leaf and serve.


Per serving: 283.5 calories, 4.0 g fat, 0.5 g saturated fat, 0 mg cholesterol, 14.4 g protein, 47.3 g carbohydrates and 18 g dietary fiber.

Raw Vegan Beet And Radish Salad With Meyer Lemon Vinaigrette

Raw Beets are Wonderful!
Most people are familiar with roasted beets but if you've never tried eating them raw, you're in for a real treat. My husband won't touch a cooked beet with a ten foot pole but he absolutely loves them raw. Since radishes are one of his favorite foods, I thought I'd delight him by combining them with raw beets and a lovely vinaigrette made with Meyer lemons. I've got a garden full of beets right now and someone gave me some Meyer lemons from their tree the other day so this is a great way to use up these wonderful, fresh ingredients!
Health Benefits
The health benefits of beets are numerous. Their high content of carotenoids and flavonoids give them powerful antioxidant properties allowing them to help prevent cancer and cardiovascular disease. They have been long known as blood purifiers, for having anti-inflammatory properties and for helping gastrointestinal disorders.
Beets are high in dietary fiber and are a very good source of folate making them a great food to eat if you are pregnant! They also contain a good amount of potassium and manganese. One think to watch for, however, is their oxalate content. Mostly found in their edible greens, oxalate could interfere with your calcium intake so if you are taking calcium supplements, take them between meals.

Hold beets by stem and wear plastic gloves when peeling.

Cut beets into small matchstick sized pieces

Low Calorie Salad
Here's a good recipe to use on your Weight Loss Program. 


Raw Beet and Radish Salad with Meyer Lemon Vinaigrette

[makes 2 servings]

1 tablespoon freshly squeezed Meyer lemon juice

1 tablespoon raw, unfiltered apple cider vinegar

1 tablespoon extra virgin olive oil

sea salt and freshly ground black pepper to taste
2 medium sized beets, peeled and sliced into matchstick sized pieces, (1 1/2 cups)
6 radishes, cut into matchstick sized pieces, (3/4 cups)
2 pieces butter or red leaf lettuce, cleaned and dried

To make the vinaigrette, mix the lemon juice, apple cider vinegar, olive oil, salt and pepper.
Place the sliced beets and radishes in a bowl and toss together with the vinaigrette.
Place the lettuce on two small plates.
Spoon the beets and radishes over each lettuce leaf.
Serve immediately or if you want to make ahead, mix the beets and radishes with the vinaigrette, cover and refrigerate.


Per serving: 122.2 calories, 7.0 g fat, 1.0 g saturated fat. 0 mg cholesterol, 2.3 g protein, 13.4 g carbohydrates and 4.5 g dietary fiber.


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Another 1200 Calorie Weight Loss Menu - Start The Day With A Warm Vegan Breakfast Mixing Cream Of Wheat And Oat bran!

Oat bran and cream of wheat - a great pair for breakfast

Another Weight Loss Menu
Yesterday I posted Lose up to four pounds a week on a healthful vegan diet and gave a sample 1200 calorie menu. Today, I'm going to show you one of my favorite cooked breakfasts (if you eat it regularly, you'll not only lose weight but you can lower your cholesterol). I'll also show you another 1200 calorie menu.
A Low Calorie, HIgh Fiber Breakfast
In the winter I am more drawn to a cooked breakfast, eating my raw food later in the day when I've warmed up a bit. But I still always try to eat a minimum of 25% or more raw food, even in the dead of winter. This is easily achieved by having a raw soup or salad for lunch and working in some raw fruit and nuts throughout the day.
One of the cooked breakfasts that Doug and I eat the most is a mixture of cream of wheat and oat bran. They make a perfect pair. They are both a very good source of Thiamin or vitamin B1 but oat bran also provides the important minerals magnesium, phosphorus, manganese and selenium. Cream of wheat, on the other hand, is a very good source of vitamin A, niacin, vitamin B6, folate and iron (note - non heme iron, from vegan sources, is better absorbed when eaten with something high in vitamin C like a fruit or orange juice). 
Besides balancing the nutrients, I add oat bran to lower the calories since oat bran has only 1/3 the calories as cream of wheat. It's also high in dietary fiber and is known to lower cholesterol. Since both cream of wheat and oat bran are higher in omega 6 than the beneficial omega 3, I top it with ground flaxseeds to provide a much improved omega 3 to omega 6 balance.


Creamy Oat and Wheat Cereal
[makes 2 servings]
1/4 cup cream of wheat
1/2 cup oat bran
2 1/4 cups water
1/4 teaspoon sea salt (or to taste)
1/4 cup soy or other non-dairy milk
2 tablespoons ground flaxseed


Boil water. Add salt.
Remove from heat and stir in cream of wheat and oat bran.
Return to heat and bring to a gentle boil. Cook for 3 minutes stirring occasionally until it thickens.
Pour into two bowls. Top each on with 2 tablespoons of soy milk and 1 tablespoon of ground flaxseed.
Serve immediately.


Per serving: 186.3 calories, 5.5 g fat, 0.3 g saturated fat, 1.6 g ALA omega 3 and 1.2 g omega 6 fatty acids, 0 mg cholesterol, 8.3 g protein, 34.8 g carbohydrates and 6.4 g dietary fiber.


Another Example 1200 Calorie Menu 
(Combination of raw and cooked vegan recipes)

Raw vegan spinach salad with almonds and orange vinaigrette

Water:
Drink a glass of fresh water 30 minutes before each meal and snack. This will keep you hydrated without diluting your digestive juices during the meal.
Breakfast:
Start the day with a serving of Creamy Oat and Wheat Cereal (recipe above).
1/2 grapefruit with a packet of stevia
A cup of green tea or black coffee
Morning Snack:
1 small apple
6 English walnut halves
Lunch:
For lunch, try Raw Vegan Spinach and Strawberry Salad with Almonds and Orange Vinaigrette (pictured above).
Afternoon Snack:
1 whole grain, multi grain or high fiber english muffin with 2 teaspoons vegan buttery spread or a few thin slices of ripe avocado
Dinner:
1 1/2 servings of Tuscan Bean Soup with Kale and Cannellini Beans (pictured below).
1 cup So Delicious Original Cultured Coconut Milk 
After Dinner Snack
1 cup unsweetened apple sauce with a pinch of cinnamon

Tuscan bean soup with kale and cannellini beans

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Lose Up To Four Pounds A Week On A Healthful Vegan Diet

Calories/day	120 lb	150 lb	180 lb	210 lb
1200	1.2 pound loss per week	2.1 pound loss per week	3.0 pound loss per week	3.9 pound loss per week
1500	0.6 pound loss per week	1.5 pound loss per week	2.4 pound loss per week	3.3 pound loss per week

The Holidays are Over!
It's that time again. The parties are a pleasant memory and now you are determined to lose those extra holiday pounds. If you've got more than just the holiday weight to lose, it's as good a time as ever to put a healthy eating plan in place. 
Losing Weight shouldn't be the Only Goal
I have friends and family who often ask me about popular diet plans, most of which revolve around packaged shakes and bars. I don't like to discourage anyone from trying to lose weight so I will often read the ingredients and inform them if the diet product contains anything harmful. But these diet plans are just a temporary fix. You may lose a few pounds but you are not changing your lifestyle on a long term basis. You are not eating foods that are going to help you rebuild your cells, prevent heart disease, diabetes or cancer and extend your life. Losing weight shouldn't be your only goal!
For more things you can do to improve your overall health, check out last year's post, Three things you can do to get healthier in 2010.
Be a Good Role Model
Childhood obesity is skyrocketing. There are many reasons why this is so but one of the main reasons is that children are taking on the same eating and lifestyle habits as their parents. If mom and dad are active and eat lots of whole grains and veggies, guess what? The kids do too! If mom and dad  call out for a four cheese pizza and eat dinner while sitting on the couch (where they will most likely spend the rest of the evening), the kids are going to develop poor eating habits and be sedentary. 
Although many parents complain that their kids don't like veggies, I have seen many a child gobble down salad and broccoli and other veggies because they've seen their parents eat and enjoy them. So besides trying to lose weight, take on a lifestyle of healthful eating and be a good role model for the kids. 
The Formula for Weight Loss
I have been using this weight loss formula for 40 years and it works. Here's an example:
* A person with average metabolism burns about 15 calories per pound of body weight. So if you weigh 150 pounds, you will need 2,250 calories to maintain your body weight. 
* If you only consume 1500 calories per day, you would be eating 750 calories less than you need. The body would then have to burn stored fat to make up the difference. 
* If you did this every day for a week, your body would burn off an extra 5,250 calories. 
* There are 3,500 calories in each pound of fat so in one week you would lose 5,250 divided by 3,500 or 1.5 pounds. 
A Handy Chart
I put together the above chart to show you how much weight you could lose per week depending on how many calories you consume and how much you currently weigh. 
The table shows two examples of calorie restriction: one has a person consuming 1,200 calories per day and the other 1,500 calories a day. The examples show weights varying from 120 pounds to 210. The number of calories may sound like very little food, but you'll be surprised how many fruits, whole grains and legumes and veggies you can eat and still stay under the limit.
A Key to Success
The key to this working, whether you actually count every calorie or not, is to keep a small notebook and WRITE DOWN EVERYTHING YOU EAT! I think it's a guilt thing. People hesitate to eat something bad when they know they have to write it down. 
To Get Even Better Results!
Calorie restriction will eventually plateau as your body thinks your are starving and gets more efficient. The best way to prevent this is to EXERCISE!  
The same formula works for exercise. You will lose an extra pound for every 3,500 calories you burn. So if you walk a few miles a day, you will lose a few extra pounds a month. You will get even better results if you do more rigorous exercise like biking, jogging or joining a Zumba or other dance class. 
Check with your Doctor
Before you enter into a program of vigorous exercise and calorie restriction, check it out with your doctor. 
This Really Works
I had gained some weight over the summer (writing a cookbook can take its toll) and wanted to get rid of it before year end. I started writing everything down, kept my calorie intake between 1200 and 1500 calories and jumped on my recumbent bike and elliptical for 30 minutes at a shot (4 times a week). Even though it was holiday season, I managed to drop 5 pounds and didn't feel like I was missing out at all!
Tips
* Eat lots of soup! The first thing I do when trying to lose weight without getting hungry is to make a huge pot of soup. I have lots of delicious low calorie soup recipes for you to choose from. 
* Eat small meals, eat often. 
You'll notice in my example menu below, I tend to eat 3 small meals a day with 3 small snacks. It will keep you from getting to that hunger point where all your good judgement flies out the window.
* Drink Water
Eating a pure, healthful diet can trigger a detox reaction (especially following a holiday filled with junk food) so drink plenty of fresh water to help rid the body of toxins. 
* Write Down Everything you Eat!
I can't stress this enough. Just keep a little notebook in your pocket or purse and jot down every bite.


Example 1200 Calorie Menu (Combination of raw and cooked vegan recipes)

Start the day with a simple breakfast salad with fruit and nuts

Water:
Drink a glass of fresh water 30 minutes before each meal and snack. This will keep you hydrated without diluting your digestive juices during the meal.
Breakfast:
Start the day with a 5 minute breakfast salad with pear, banana, blueberries, raw walnuts and unsweetened shredded coconut. 
A cup of green tea or black coffee.
Morning Snack:
One rice cake with 1 tablespoon of almond butter (or other nut butter).
Lunch:
A serving of Garbanzo bean and raw kale salad.
A cup of Original So Delicious Cultured Coconut Milk (only 70 calories and rich in probiotics).
Afternoon Snack:
A Tangerine
Dinner:
 Hearty vegan barley mushroom stew.
After Dinner Snack:
3 cups air popped popcorn with 1 tablespoon vegetarian formula nutritional yeast.

Garbanzo bean and raw kale salad for lunch

Hearty barley mushroom stew for a satisfying dinner

You can develop additional healthful vegan menus from the over 200 recipes on this blog. 
Raw Food Cleanse Option
Another way to easily drop weight is to go on a Raw Food Cleanse. I usually do this in the spring when there are more local raw food options, but this is also a great way to cleanse the holiday toxins out of your system and drop the pounds. 
You could also do a short, 1 week raw food cleanse and follow it with a longer program of both raw and cooked vegan foods with calorie restriction and exercise as mentioned in this post.
Whatever you do - good luck and may you have a happy and healthy 2011!

If Animal Fat Can Clog An Entire Ship Channel, Our Arteries Don't Have A Chance!

Beef Tallow Floating in Houston Ship Channel (photo by US Coast Guard)

The Picture Says it all
I was reading this story in the newspaper this morning about a 250,000 gallon leak of beef tallow. Some 15,000 gallons ended up in the Houston Ship Channel causing it to clog and resulted in the closure of three-quarters of a mile of the channel.
As I looked at this picture, all I could visualize was a similar phenomenon happening in people's arteries when they consume saturated animal fat. The spokesperson from the Coast Guard indicated that the beef fat hardened immediately upon contacting the water producing these big chunks of fat seen in the picture.
Leading Cause of Deaths in America
The leading cause of death is heart disease with 631,636 deaths and the third is stroke with 137,119 deaths. Both of these diseases would be greatly reduced if more people ate a plant-centric diet rich in whole grains, nuts, fruits, vegetables, legumes and much less (if any) saturated fat from animals. 

Vegan Black-Eyed Pea And Black Bean Chili - My Annual New Year's Day Black-Eyed Pea Recipe

Eat black-eyed peas on New Year's day for good luck

Happy New Year!
As is the tradition, I am posting a lucky black-eyed pea recipe for New Year's Day.  For additional lucky recipes, see last year's Black-eyed pea curry and Black-eyed pea roasted red pepper hummus.  The spicy flavor of the chili is offset with the sweetness of the diced sweet potato and the creaminess of the Tofutti sour cream. 

You can either use a fresh jalapeño or dried. They just opened a Penseys spice store nearby and I found this wonderful dried "California Crushed jalapeño" which gives an amazing flavor to the chili. According to Penseys, the heat of the jalapeño is very sensitive to temperature so it should be added toward the end of cooking.

Tofutti Vegan Sour Cream

Another good vegan food product I use to garnish this dish is Tofutti Vegan Sour Cream. I'm happy to say that Tofutti no longer contains trans-fats. 
This dish is an excellent source of vegan protein and dietary fiber.


Vegan Black-Eyed Pea and Black Bean Chili
[makes four 1 1/2 cup servings]
1 tablespoon extra virgin olive oil
1 cup yellow onion, chopped
3 cloves garlic, minced (or 1/2 teaspoon garlic powder)
1 tablespoon chili powder
1 teaspoon ground cumin
One 15 ounce can black-eyed peas (drained)
One 15 ounce can black beans (drained and rinsed well)
One 14.5 ounce can fire roasted (or plain) diced tomatoes
One 4 ounce can diced green chilies
1 1/2 cups sweet potatoes, diced in 1/2" cubes
1 cup veggie broth
1 to 3 teaspoons Penseys dried  jalapeño or one fresh, chopped
2 tablespoons fresh chopped parsley or cilantro (optional)
4 tablespoons Tofutti vegan sour cream (optional)


Heat oil in a 5 quart dutch oven. Add onion and sauté for 8 minutes until soft. Add garlic and cook another minute until fragrant. 
Stir the chili powder and cumin into the cooked onions. 
Make sure the black beans are rinsed well or the chili will turn black. 
Add the black-eyed peas, black beans, diced tomatoes, diced green chilies, sweet potatoes and the veggie broth. Stir in the jalapeño, cover and cook for another 8 minutes or until the sweet potatoes are just tender, stirring occasionally. 
Serve immediately.


Per serving (without cilantro and tofutti): 290.4 calories, 4.3 g fat, 0.5 g saturated fat, 0 mg cholesterol, 12.6 g protein, 56.6 g carbohydrate and 11.8 g dietary fiber.  

For good luck, always leave 3 black-eyed peas on your plate!