What better way to celebrate
World Vegan Day than to watch an adorable video from Lightlife of a farm made of vegetables? It is AMAZING how they created the farm animals using veggies.
I am truly inspired!
Category Archives: Vegan
HAPPY HALLOWEEN!!!
Here is a round-up of some of my favorite pumpkin recipes…my daughter began her day with the oatmeal. Have a happy and safe Halloween!!!
.
.
.
.
Filed under Appetizers, Beans/Legumes, Breakfast, Dessert, Frozen Treats, Gluten Free, Holiday, Holidays, Ice Cream, Kid Friendly, Pudding / Mousse, Recipes, Vegan, Vegetarian
The Dirty Dozen PLUS
This article was originally published on Healthy Child Healthy World.
by Anh Nguyen, Communications & Programs Coordinator, Healthy Child Healthy World
No one will contest that a healthy diet must be rich in fruits and vegetables, but have you thought about the toxic pesticides you could be consuming with your fresh produce? According to a recent survey by the Environmental Working Group, 68 percent of food samples had detectable pesticide residues. So which crops are safe to eat, and which are best bought organic?
For the eighth year in a row, the Environmental Working Group has released their list of the most pesticide-laden fruits and vegetables on the market as part of their 2012 Shoppers Guide. This year, they have expanded their Dirty Dozen list to 14, calling it the Dirty Dozen Plus. The two new crops, green beans and leafy greens (i.e. kale and collard greens) were found to be commonly contaminated with highly toxic organophosphate insecticides.
Apples were dubbed the most contaminated produce because 98% of have detectable levels of pesticides. Other significant findings include:
- Domestic blueberries tested positive for 42 different pesticide residues.
- Seventy-eight different pesticides were found on lettuce samples.
- Every single nectarine USDA tested had measurable pesticide residues.
- As a category, grapes have more types of pesticides than any other fruit, with 64 different chemicals.
- Thirteen different pesticides were measured on a single sample each of celery and strawberries.
The EWG does stress that “The health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure.” So if you cannot afford to buy organic all the time, just be extra conscious about carefully washing any produce on the Dirty Dozen Plus, or buy more of those that made it to their Clean Fifteen list.
.
Photo Credit – Gretchen Tseng
Filed under Education, Farming, Investigations, Vegan, Vegetarian
What I WISH I’d Known When Becoming Vegan
The other day I was thinking about what I wish I knew when I decided to become vegan and that led to this post.
The number one piece of information I wished I knew at the time is this…
You can NOT eat an unlimited amount of plant-based fat (Even if it is in the form on WHOLE foods)!!!
I was initially under the assumption that if it was a whole food and plant-based, then it was healthy. I was adding coconut oil to my green smoothies along with peanut butter AND half an avocado…using olive oil liberally in sautées and stir fries, making nut and seed cheeses, etc.
I was also eating nuts by the handful (ok, actually handful”s”). Toward the beginning of my vegan journey I discovered nut-based raw cheesecakes and became very successful making them for friends and family (aka a ploy to always have some on hand for myself). A slice of cheesecake became my after dinner ritual…after all, it was plant-based and therefore healthy, right?
Shortly thereafter I took a raw foods dessert class and was amazed by how wonderful everything tasted. Thus my love affair with raw desserts continued.
While I did not gain a significant amount of weight per se, I did notice my body becoming more soft (for lack of a better description) despite a very active training schedule.
Bottom line, you can not expect to eat a large volume of fat and not have your body increase its body fat percentage.
I decided to check my body fat percentage and was shocked to learn that I gained approximately 5% body fat (yowza!). I always pictured people becoming leaner when transitioning to a plant-based diet, not doughier!!!
I was left scratching my head because I was eating WHOLE foods, not a bunch of processed vegan cinnamon rolls.
I assumed that I could up my plant-based fat because I was no longer consuming saturated fat in the form of animal-based meats and cheeses. Boy was I wrong.
Since making the connection I have been consciously eating a limited amount of whole food plant-based fats.
I could have saved myself a lot of time had I known this information from the start, which is why I am sharing it with you.
Since limiting my plant-based fats I am as lean as I used to be.
Lesson learned.
What information have you learned since becoming vegan that you wish you’d known from the beginning?
.
Image courtesy of Flickr’s The Commons.
Filed under Education, Fat, Vegan, Vegetarian, Weight Issues
CURRY-SPICED POPCORN
For this month’s Secret Recipe Club assignment, I was assigned the blog, Daily Dish Recipes. Nicole is a mother of 5 teenagers (my hat’s off to her) who has been a food writer since 2003.
I decided to make Curry Movie Popcorn, which she made for another SRC assignment. I found lots of wonderful recipes on her blog, but somehow I couldn’t get my mind off of that popcorn!
I took her advice and opted to add the spices to the pan prior to cooking the popcorn vs. pouring the melted oil and spice over the popped corn (which is the method she originally tried and didn’t like)…it worked like a charm!
While I generally stay away from oil, the coconut oil adds such a nice flavor and compliments the curry spice. I did however eliminate the butter from the recipe because it wasn’t necessary.
This was so easy and quick. I am already coming-up with other flavor combos…anyone want some spicy chipotle popcorn???
INGREDIENTS
3 tablespoons butter(I omitted)- 2 tablespoons coconut oil
- 2 tablespoons curry powder (I used 1 tsp Curry Powder & 1 tsp Garam Masala)
- 1/2 tsp Celtic Salt
- 1/2 cup (75 g.) popping corn
METHOD
Melt the coconut oil in a pan (make sure it is large enough for the popped corn). Whisk in the salt, curry powder, and Garam Masala.
Add the popping corn and pop while shaking the pan to avoid burning.
Serve immediately.
Filed under Appetizers, Gluten Free, Kid Friendly, Recipes, Snacks, Vegan, Vegetarian
The Sleep-Weight Connection
This is a FANTASTIC article written by Peggy Kotsopoulos for Vega’s Blog.
I have been short-changing myself on sleep lately (OK, actually for a LONG time now) and this is a good reminder that I need to make sleep a priority.
_________________________________
The Sleep-Weight Connection
Whether you’re tossing and turning all night thinking of everything going on in your life, or just choose to stay up till the wee hours of the night working or playing, you are missing out on one of the most powerful health and weight loss boosters around — SLEEP! Here are 5 good reasons why you need to get a good night of shut-eye.
- Lack of sleep promotes weight gain
Lack of sleep wreaks havoc on your metabolism and has negative physiological effects promoting weight gain. A study published in the American Journal of Epidemiology indicates that sleeping for short durations (less than 7 hours per night) is associated with future weight gain. In fact, the study showed that women who sleep less than 7 hours per night are likely to gain an extra 2.5 lbs. - Sleep promotes more FAT burned when trying to lose weight
If you are eating clean, exercising and trying to lose weight, lack of sleep can impede your efforts. A study conducted at the University of Chicago suggests that lack of sleep reduces weight loss efforts by 55%. In addition to that, in those who slept less, only 25% of their weight loss came from fat — the rest came from loss of muscles and water (not good). Whereas, those who slept more, lost more actual fat than those didn’t. - Sleep regulates your hunger hormone
When you compromise on sleep, your body produces more ghrelin (the hormone that triggers hunger) and less leptin (the hormone that tells you to STOP eating). Adequate levels of sleep (7 to 8 hours/night) regulate your hunger hormones, whereas 5 hours or less can promote a hormonal imbalance1. Think about it: if you’re tired, you tend to reach for food as fuel to boost your sagging energy (and tend to be hungrier thanks to ghrelin). But higher ghrelin levels are also associated with reduced energy expenditure and reduced fat oxidization. That, coupled with the decrease of leptin that tells you to stop eating, is a potential weight gain nightmare. - Lack of sleep depletes your body of vitamins and minerals
Vitamin C is such an important vitamin; an antioxidant, vitamin C helps to manage stress, support your immune system, slow down signs of aging caused by free radical damage, boost mood, and aid in weight loss. In fact, studies show that upping the intake of vitamin C before a workout promotes more calories burned. Vitamin C deficiency may also be correlated with weight gain. And, guess what? Sleep deprivation sucks you dry of vitamin C — along with other precious minerals, such as zinc — further compromising your immune system and contributing to weight gain. - Lack of sleep increases risk of heart disease, diabetes and cancer
Lack of sleep can increase your risk of heart disease2 3, diabetes4, and cancer.5Studies suggest women who work shift work have higher incidence of breast cancer.6 7 Melatonin, an important hormone produced during sleep, seems to inhibit the estrogen pathway, and its antioxidant activity may specifically combat free radical damage due to estrogen metabolism8. If we’re not sleeping well, melatonin production is reduced, increasing the potential risk of estrogen-related cancers.But the benefits of melatonin are not limited to just the girls. Since melatonin is also an antioxidant, a decrease in production means less juice to give cancer-causing free-radical damage a kick in the butt. 9Cheers,
Peggy K
.
Click HERE to see the original article.
Image courtesy of Flickr’s The Commons.
Filed under Education, Vegan, Vegetarian, Weight Issues
CRISPY SMASHED POTATOES
For the life of me I can’t remember where I first saw this method of roasting potatoes…was it Pinterest, or another blog I subscribe to, or a website I stumbled upon? Not sure.
What I am sure of is the fact that my family and I couldn’t get enough of these taters. When we got down to the last yummy crispy smashed potato we all looked at each other and in such a civilized manner offered it up to each other (all the while wishing it was ours).
We will definitely be eating these again.
INGREDIENTS
Small roasting potatoes, or fingerlings olive oil Garlic salt (I use Simply Organic Garlic Salt)
METHOD
- Season with a TINY bit of oil and garlic salt to taste
- Bake 25-30 minutes at 425 degrees (they need to be soft)
- Cool to room temp
- Top roasted potatoes with another cookie sheet and SMASH them (get some weight behind it)
- Bake smashed potatoes for 15-20 mins at 425
- Flip and bake for another 10-15 mins
Serve with ketchup or condiment of choice.
For a printable version of this recipe click here.
Filed under Gluten Free, Recipes, Sides, Vegan, Vegetarian
VEGAN GIFT BASKET
My friend, Andy (check out her clothing website HERE), is on the Board of the charity Hope for SMA. They held a sold-out fundraising dinner in May at Franciscan Gardens where they also held a silent auction.
I was able to put together a Vegan Gift Basket to donate to the auction and was bowled-over by the generosity of the companies I contacted to donate. The response was overwhelming and humbling…I feel honored to work with so many wonderful vegan friendly companies!
Here is what was donated to the basket:
- 10 Teatulia Organic Tea Canisters ($10.99 each) – $109.90
- 6 MEALS to Veggie Grill – OVER $60.00
- Musewear Flip Flops & Voucher for ANOTHER free pair!!! – $60.00
- So Delicious coupons, 2 FREE Vouchers, & 3 singles – $30.00
- Plant Fusion Vegan Protein Powder Canister & 3 Singles – $28.00
- $25.00 Voucher to VeganCuts (online discount vegan product retailer) – $25.00
- Nava Atlas’s VEGAN HOLIDAY KITCHEN cookbook – $24.95
- SIGNED COPY Garlic Onion Beet Spinach Mango Carrot Grapefruit Juice (Vegan Children’s Book) – $20.00
- Healthy Made Delicious DVD – $24.97
- Chef AJ’s UNPROCESSED – $19.95
- The Complete Idiot’s Guide to Plant-Based Nutrition by Julieanna Hever – $19. 95
- EnviroKidz Koala Crisp & Panda Puffs (donated by me) – $11.98
- 2 Theo Chocolate Bars (donated by me) – $8.00
- The China Project (donated by me) – $8.00
- The Shopping List Bag (donated by me) – $5.00
TOTAL – $450.70
When you go to the store, please consider supporting these wonderful companies…
Filed under DIY, Events, Vegan, Vegetarian
SRC – PEACH ICE CREAM
I was assigned the blog, Feeding Andy, for my September Secret Recipe Club assignment. The blog’s author, Peggy, is a culinary student and her blog follows her progress through school as well as her daily exploits working at Louisville mainstay, Jack Fry’s.
I bookmarked a lot of recipes when trying to decide which recipe I would go with. Some of the finalists were Rice Pilaf, Spicy Pickled Carrots & Asparagus, and Indian Spiced Lentils. I ultimately decided to make her Peach & Clove Ice Cream after my latest trip to the farmer’s market since the peaches there were so ripe it felt like I was slapped in the face with their wonderful perfume.
What a perfect Summer dessert!
INGREDIENTS
1-1/3 lbs ripe peaches; peeled, pitted and coarsely chopped 1 peach; peeled, pitted and finely chopped1/2 cup water
3/4 cup sugar (I used 2Tbs. SweetLeaf Sugar Leaf stevia/sugar replacement)
1/2 cup Greek yogurt (I used 1 single-serve container of So Delicious Vanilla Almond Milk Greek Yogurt)
1/2 cup heavy cream (I used So Delicious Coconut Milk Creamer)
1/2 cup milk (I used So Delicious non-dairy milk)
1/2 teaspoon vanilla
juice from 1 lime (I used the juice from 2 tangerines) .
Combine the coarsely chopped peaches and water in a medium nonreactive saucepan. Cover and cook over medium heat, stirring occasionally, until peaches are soft and cooked through, about 10 minutes. Remove pan from heat. Mix in SweetLeaf Sugar Leaf stevia, and set aside to cool to room temperature (or speed-up the cooling process with an ice bath).
Add the cooked peach mixture to your high speed blender with yogurt, cream, milk, vanilla, and tangerine juice. Process until smooth. add the finely chopped raw peach and blend VERY briefly so some chunks of peach remain. Chill thoroughly in refrigerator, about 6-8 hours (or speed-up the process once again by pouring the mixture into a glass jar and cooling it in an ice bath). Once chilled, transfer to ice cream maker and freeze according to manufacturer’s instructions.
For a printable version of this recipe click HERE.
Filed under Cooked Fruit, Dessert, Frozen Treats, Fruit, Gluten Free, Ice Cream, Kid Friendly, Recipes, Secret Recipe Club, Vegan, Vegetarian
My 80/10/10 Trial Update
I thought I would have a harder time following the 80/10/10 Diet for the week, however it really wasn’t difficult for me at all. That being said, I did not follow Dr. Graham’s diet 100% since I did allow myself to eat fat-free cocoa powder, cinnamon, corn, yams and sweet potatoes.
My big take-away from the diet trial was that my body really thrived without grains. Prior to this 80/10/10 Diet trial I had been experiencing some intestinal bloating and discomfort for a while and I have to say that I had NONE during the 80/10/10 trial. I have to conclude that my body does not like grains.
I recently became quite attached to my stevia packets and decaf coffee and was looking forward to the trial to see if I could curtail those cravings. I am happy to report that the diet trial accomplished just that. While I have had coffee since then, It is now down to about once a week as a treat and my stevia consumption is way down as well. While I do not think there is anything wrong with stevia per se, I don’t think it is good to have too much of a good thing either.
An observation I made during the trial was that my athletic performance did increase. While I tend to be pretty strong and adept at pilates plus, there are a few moves that have proven to be difficult for me and at the end of the 80/10/10 week I was able to do some of those moves…I was shocked! I also went on a run (something I haven’t done for months) on day 7 of the diet trial, and it was easy…so easy that I went twice as far as I originally planned on going.
As for the numbers, at the end of the week I was down 2.5 pounds (something I wasn’t trying to achieve) and also down 1% body fat.
All in all I felt great while eating my modified version of the 80/10/10 Diet. I plan on continuing to live grain-free, but will continue to consume corn (some people consider that a grain), yams, sweet potatoes, white potatoes, and legumes.
Filed under Books, Cleansing, Product Reviews, Vegan, Vegetarian