The Other Side!

I feel so lame for not blogging in so long - it's been over 3 weeks! Shameful. Needless to say, we've been mega busy in RL and writing a blog entry after the long days we've had recently just wasn't appealing - sleep definitely took precedence.

Last time I posted, we were at the beginning of week 4. We finished our 30 days with flying colors. We mostly kept things simple that last week - veggie burgers, pizza, soy nuggets, pita pockets, all with salad on the side, usually that vegan caesar salad from day one of our adventure. One night, we made a vegan quiche that used navy beans as the main ingredient - I wish I could remember which cookbook it was from because it was NOT good! I don't want anyone else to make it! It was so mushy, we ended up eating the innards of the quiche with tortilla chips!! I will try more vegan quiches, but next time I'm going for one that uses tofu as the main ingredient!!

Before concluding our last week, we'd thought about doing raw food for a few days and then doing a three-day fast, followed by more raw food before returning to "business as usual", but with all that was going on, we decided to leave that for another time. To be vegetarian, and especially vegan, you have to be super organized - with all of the fresh fruit and vegetables you consume, you have to know what you're going to do with what you buy at the grocery store before hand else it goes to waste. We couldn't imagine layering a raw food regime and fasting into our already hectic schedules. We'll try it ... later.

We enjoyed being vegan so much, that we have decided that we'll primarily practice veganism at home, and when we're out practice vege/pescatarianism - i.e. when at restaurants and other people's homes, cheese, butter, eggs etc. and maybe the occasional fish are on the OK list.

We also decided to reintroduce alcohol after our 30 days (the one thing we missed!), but not coffee. We both feel better without it, so why drink it just because? That being said, we may opt for the odd cuppa on the weekend, just for the sake of relaxing ritual. This'll probably be most appealing once it's cold out.

So, on day one of being not-necessarily-vegan, I met up with some girlfriends. And yes, I had some wine and even a little piece of brie. Having not had alcohol for 30 days, I felt those first few sips of wine right through my body! I mean, in my knees! It was a bizarre feeling. I drank about a glass and a half in total and while it didn't go to my head, I didn't feel so good in the morning - I felt cloudy and dull all day. The cheese tasted good, the texture was nice and the flavor rich, but I didn't have much because I didn't fancy it. Ordinarily, I'm quite the cheese-monger (meaning whore, not professional cheese person!), so this was different for me. Brownies were passed around the table too, and I turned them down, not craving them at all! That's super surprising for me!

The next day, I had a roasted veggie panini and opted to have a slice of provolone on it. Why? I don't know. I wish I hadn't. It was unnecessary and didn't make me feel good. I had the worst case of heartburn and my stomach just turned and cramped. After eating this sandwich, I decided that the cheese-and-butter-as-a-treat rule needed to be more strictly enforced.

By the way, David kept vegan for several days after the 30-day mark. He's had dairy now, and even some fish, and he's glad for our vegan-at-home arrangement. The fish didn't make him feel bad, but the cheese he's had sure has.

So, what recipes to recommend since I last posted? I have to again endorse the tofu benny recipe - it's SOOOO good, we've made it every weekend since the first time. We tried some scratch-made whole wheat biscuits, homemade tempeh sausage and herb gravy - it was all good, but was nothing on the tofu benny. Last weekend we made vegan banana flapjacks - YUM - this is a recipe I must pass along. They're super quick and supremely delish:

BANANA FLAPJACKS
From Vegan Brunch by Isa Chandra Moskowitz

(sorry the photo's not good - we couldn't let them get cold!!)

INGREDIENTS
2 very ripe bananas
2 tbs canola oil (we used olive oil)
1/2 c almond milk (or other nondairy milk)
1/2 c water
2 tsp apple cider vinegar
1 tbs pure maple syrup
1 c all-purpose flour
2 1/4 tsp baking powder
1/4 tsp salt
1/4 tsp cinnamon
pinch allspice (optional)

METHOD
Use fork to mash bananas in a large mixing bowl.

Add the oil, milk, water, vinegar, and maple syrup, and mix well.

Add the flour, baking powder, salt, and spices.

Mix until there are very few clumps left - be careful not to overmix.

Preheat a nonstick skillet over medium heat for at least 3 minutes - get it nice and hot.

Spray a light coating of cooking spray or add a little oil.

Pour pancakes one at a time in 1/3 to 1/2 cup measurements and cook until top looks somewhat dry. Frip over and cook a minute more.

Promise to be better about posting now - have a great quinoa and orange-baked tofu wrap recipe to share. Last time we made it, we ate it all before I could take photos!! Stay tuned ...

Tofu Benedict!

I've mentioned before that brunch is one of our favorite things. This weekend, I made Tofu Benny from Vegan Brunch by Isa Chandra Moskowitz - and boy were they delish! David enjoyed this recipe so much he asked to have it for his birthday breakfast!

The recipe calls for home made hash browns, but I opted to used storebought ones to save time. You can also use english muffins in place of potatoes. I halved the recipe because as is, it makes enough for six - but next time I'll make the full recipe so that it'll last for breakfast on Saturday and Sunday - YUM! Here's the recipe:

TOFU BENNY

Serves 6

FOR THE TOFU:

Ingredients

2 lbs firm tofu (extra firm is probably too firm)

1 tbs soy sauce

1/2 tsp ground mustard

1 c veggie broth

1/4 tsp arrowroot powder

1 tsp black salt (important - adds to egg flavor - available at health food stores)

2 tbs white wine vinegar

2 tbs olive oil, plus more for cooking

Method

Turn the tofu on its narrow, long side and slice into three thick large rectangular slabs. (I cut it into four, because I thought three was too thin, but three is better.) Blot the tofu on both sides with paper towel. Either cut the tofu with a round cookie cutter for optimal presentation, or cut into square to match the size of your tomatoes.

Combine all the marinade ingredients in a large, casserole dish and add the tofu in a single layer if possible. Marinate for at least an hour - overnight is best (I did it for an hour).

Once marinated, cook in a skillet for about 15 minutes total - turning half way through. It'll brown nicely.

The time to cook the tofu is when you've finished the hollandaise sauce and it's cooling.

FOR THE HOLLANDAISE SAUCE:

Ingredients

2 tbs. olive oil (we used half)

1/4 c minced shallots (about one shallot)

1 1/2 c unsweetened almond milk

2 tbs, plus 1 tsp arrowroot powder

1/4 c white wine (we used nonalcoholic of course)

3 tbs white wine vinegar

1/4 tsp turmeric (adds flavor and "yellowness")

2 tbs veggie broth powder

2 tbs nutritional yeast

1 tbs fresh lemon juice

1/4 tsp salt

A couple of notes before the method: I used sweetened almond milk accidentally and it tasted great - might do this every time. I also put the wrong amount of arrowroot powder in (and am only realizing it now as I'm typing this) and so ended up thickening it with flour, which worked fine. I used 1 tbs veggie broth because I didn't have broth powder, and so added an extra tbs of nutritional yeast.

Method

In a small pot, saute the shallot in oil for about three minutes over medium heat.

In the meantime, mix the milk with the arrowroot powder.

Add the white wine and vinegar to the shallots, turn up the heat to bring to a boil. Cook for about five minutes, until the liquid has reduced to about two tablespoons.

While it's reducing, add the turmeric and broth powder to the milk mixture.

Once liquid has reduced, add the milk mixture and lower the heat to medium. Whisk pretty consistently for 5-7 minutes until the sauce thickens.

Once thickened, add nutritional yeast, lemon juice and salt.

Let cool, covered, for 20 minutes (while you cook the tofu) - it's best at room temperature.

FOR THE TOMATOES:

Ingredients

6 large, thick slices of beefsteak, heirloom or other large juicy tomato

smoked salt to taste, or liquid smoke and sea salt.

Method

Either sprinle slices with smoked salt, or dab a little, tiny bit of liquid smoke on each slice with your finger and sprinkle with sea salt.

LAYER IT ALL UP AND VOILA!

It's so good, y'all.

Busy Week!

This has been a week of late nights and simple food, like soy nuggets (Trader Joes has really good ones) and steamed broccoli, stuffed pita pockets, and that pesto riccota pizza we made last weekend. BTW, I misspoke when I said there was enough ricotta for 2-3 pizzas, I should have said 5-6 pizzas!

We've been too busy to be too adventurous this week ... but we did try a new easy and yummy recipe last night. It's called Spicy Pan-Glazed Tofu - I'm not sure which cookbook it's from as a friend photocopied it for me - thanks Elizabeth J!

SPICY PAN-GLAZED TOFU

Serves 2-4 as a main course

Might want to double glaze ingredients to coat veggies too ...

Serve with cous cous or rice

INGREDIENTS

1/2 c. veggie broth
1 tbs. maple syrup
1 tbs. balsamic vinegar
2 medium garlic cloves, minced
1/2 tsp. hot red pepper flakes
salt
1 tbs. olive oil (or sesame)
1 lb. extra firm or firm tofu

METHOD

Combine broth, syrup, vinegar, garlic, pepper flakes and salt in a bowl and set aside.

Cut tofu into rectangular "slabs", blot on both sides with a paper towel, and cut into cubes.

Heat oil in a pan. Add tofu and cook until golden brown - about 6-7 minutes. Turn and cook on a second side.

Add broth mixture to pan and simmer, turning the tofu once, until the liquid reduces to a thick syrup and the tofu is glazed, about 2 minutes. (... Although this stage took us about 20 minutes!! We ended up taking the tofu out to help the sauce reduce faster ... don't know what we did wrong!?! Will have to try again!)

Serve glazed tofu alongside cous cous and veggies. YUM! So flavorful - and it makes the house smell so good!

With our busy schedules, we've been snacking on some yummy healthy things, mostly dried fruit and nuts. The most popular item in the cupboard right now is dried mango. We can't get enough. The Just Mango from Trader Joes is DELICIOUS! Growing up in the Caribbean, mango has always been one of my very favorite things. Some of my favorite childhood memories include mangoes - like buying them in the rainforest on the way to the beach and then standing in the ocean, eating the flesh and dropping the skin for the fish to eat. Bliss! And then, every now and then you dunk the sweet mango in the salty sea ... the best!! Having eaten mangoes in the ocean on our last trip to Antigua, David knows that same bliss! BUT, I never realized that mangoes were SO good for you - they're like a power food, listen to this (from the Encyclopedia of Healing Foods, of course):

Mangoes are an excellent source of carotenes, vitamin C, and copper, providing 184% of the daily value of vitamin A, 61% of the daily value of vitamin C, and 20% of the daily value of copper in one cup of sliced fruit. They are a very good source of B vitamins, with one cup of sliced mango providing 17% of the daily value of vitamin B6, 9% of the daily value of thiamine and riboflavin, 7% of the daily of niacin and 6% of folic acid. Mangoes are also a good source of vitamin E (12%), potassium (7%) and magnesium (5%).

Raw mangoes are about 82% water and a very good source of both soluble and insoluble fiber -12% of the daily value - more than half of which is soluble fiber, the type that latches on to cholesterol and helps to prevent cardiovascular disease.

We now know the health benefits are due to their high concentration of carotenoids, antioxidant nutrients, and various phytochemicals.

... mango has the ability to stop normal cells from turning into cancer cells. Compounds in the aqueous portion of the mange include not only water-soluble nutrients, such as vitamin C, but also valuable flavonoid compounds, which appear to contribute to the mango's anticancer effect.

Mangoes contain a number of enzymes ... that improve digestion. In fact, in tropical countries where the mango is grown, it is often used as a meat tenderizer since its powerful proteolytic enzymes help break down proteins.

The mango may also protect against infections. ...Gambian children who received dried mango were found to have higher blood levels of retinol (vitamin A) than those who were given a placebo. Since vitamin A's nickname is the "anti-infective vitamin, the mango may literally be a lifesaving fruit in developing countries where there is a severe seasonal shortage of carotenoid-rich foods.

... The mango was also shown to provide protection against giardia, an organism responsible for many cases of what has been dubbed "travelers diarrhea." Not only was mango found to eliminate giardia, but it did so just as well as tinidazol, a drug commonly used to treat giardia infection.

Because of their high iron content, in India mangoes are used as blood builders and are suggested for the treatment of anemia and as a beneficial food for women, especially during pregnancy and menstruation.

People who suffer from muscle cramps, stress, and heart problems can benefit from mangoes' high potassium and magnesium content, which also helps those with acidosis.

Mangoes can be safely enjoyed by persons with diabetes.

Today Marks the Beginning of Week 3!

Check out my book collection! It's growing by the day. While some I own, most are checked out from the library. I'm so grateful to have access to such a great library system - word up again to PLCMC - and for the librarians at ImaginOn who are scouting out the best books for me!! Thanks Amy W!

So, last night we totally redeemed our great-pizza-disaster of 2009!! We made Isa Pizza from Vegan with a Vengeance. Instead of making our own dough and red sauce, we bought 99cent ready-made whole wheat dough from Trader Joes and a jar of bruscetta topping (why not?!). Then we made a fresh batch of the vegan pesto we posted a few days back (in the entry called 'Meltdown') and a big bowl of vegan "ricotta". Then we layered it up - red sauce on the bottom, big blobs of pesto and ricotta on top, and then black olives and mushrooms. To keep the mushrooms from burning or drying out, we brushed them with a little olive oil. It's not cheesey, but it's delicious! We'll definitely make it again. ... and pretty much have to ... the recipe quantities could make two-three pizzas!


Here's the recipe, again, you may want to cut it in half:

BASIL TOFU RICOTTA

INGREDIENTS

1 lb. firm tofu
2 tsp. lemon juice
1 clove garlic, minced
1/4 tsp. salt
Dash black pepper
Handful basil leaves, finely chopped
2 tsp. olive oil
1/4 c. nutritional yeast

METHOD

Cut tofu block into rectangular slabs - blot each side with paper towel to remove excess water.

In a large bowl, mush the tofu with your hands until it's crumbly.

Add lemon juice, garlic, salt, pepper and basil. Mush with your hands again until you achieve ricotta consistency.

Add olive oil and stir with a fork - it'll be too sticky to use your hands now. Add the nutritional yeast and it all well.

While we had the olives out, we made some quick tapenade too. I used to despise olives ... and then one day, in Athens, GA, my darling friend Rebecca convinced me that I was seriously missing out and encouraged me to try some tapenade ... and I've been hooked ever since. Now, I consider olives in my top three favorite foods. (Capers are right behind them!) Calling for both kalamata olives and capers, this tapenade is beautiful - deep purple and earthy green - yum! If you're not big on lemon, you might want to cut the lemon in half at first and then add more if you like. The lemon definitely brightens it up ... but it can be overpowering, so be warned!

OLIVE TAPENADE

INGREDIENTS

1/2 c. pitted black olives
2 tbs. capers
1 garlic clove
1 tsp. fresh thyme (we didn't add any; didn't have any!)
2 tbs. olive oil
1-2 tbs. fresh lemon juice

METHOD

Chuck it all into a food processor/blender and give it a decent whirl or two. You want it to be chunky, but not too much so.

According to the Encyclopedia of Healing Foods, "olives are excellent sources of oleic acid, an omega-9 monounsaturated fatty acid. Olives also contain tocopherols, which is why they are a good source of vitamin E." There are other benefits too ... but my computer battery is about to die ... so I'll have to wrap this up.

Good night!

Research!

Phew! This has been a busy week. Not only have I not blogged since Tuesday - I've hardly cooked since then either! I typically pack my lunch everyday, there's often months between me eating lunch out. Being vegetarian and vegan means being organized - and this week I was so busy that my organization flew out the window! To make up for my slip up, I decided to call my meals out "research" - How satisfied can a vegan feel eating off the menus of downtown Charlotte?

Before I get into my results, I do want to share about the smoothie we started Wednesday with.

We often make smoothies for breakfast in the Summer time. This one had orange juice, rice milk, coconut water, blueberries, raspberries, blackberries, psyllium husk, and two "rotten" bananas. (I say rotten for the benefit of Liza B and Adara K - any bananas with black spots on them are, to me, rotten!) The coconut water came from some coconuts we bought at the farmer's market earlier in the Summer - we poured the water into ice trays, added some cut coconut meat to each cube and have used them in smoothies - it's yum. Good in cube form in cocktails too! The berries were frozen.

Psyllium husk adds a health dose of dietary fiber ... here's some more information from Wise Geek(http://www.wisegeek.com/what-is-psyllium-husk.htm). For some it may be TMI, but you should read it anyway - it's good for you!!

Psyllium husk or isphagula is the covering of seeds grown on the plant, Plantago Psyllium, which flourishes in the Middle East. Psyllium husk has long been recognized as an excellent means of getting more dietary fiber into a person’s diet due to its high fiber count in comparison to other grains. Oat bran, also a good source of fiber, has about five grams of fiber per a third of a cup. Psyllium husk, on the other hand, offers approximately 71 grams of fiber for that same third of a cup.

This heavy dose of dietary fiber makes psyllium husk the choice of many who manufacture dietary fiber supplements and powders like Metamucil. For those suffering from constipation or diarrhea, appropriate daily dietary fiber intake can help improve these conditions. As psyllium husk travels through the human digestive tract, it absorbs water, but is not digested. This results in stool that is bulkier, but also softer, translating to fewer problems with passing stool.

Although most associate psyllium husk with improving digestion, clinical studies on isphagula have also shown that it is beneficial in lowering blood cholesterol. Of course, cholesterol is more likely to be lowered when combined with a low fat diet. Yet even with a higher fat diet, psyllium husk, when taken regularly, lowers low-density lipoproteins, known as “bad cholesterol” by about 7%.

Some studies have also suggested that regular use of psyllium husk supplements may help pass more fat in stools, translating to weight loss. Other studies suggest psyllium husk may also be helpful in lowering blood sugar counts. These studies are still in their infancy and have yet to truly prove that psyllium husk can be beneficial in these ways.

It is important to be careful with psyllium. Some complain of bloating or gas when first using the product. Most doctors suggest taking several weeks to work up to a full dose of this dietary fiber. Early reactions might include diarrhea and flatulence.

Some people are severely allergic to psyllium husk. This is especially true of those who handle large amounts of psyllium husk to prepare laxatives. Some have had anaphylactic shock reactions to taking psyllium husk. Intestinal obstruction may also be a risk for some, particularly those who have had surgery on the intestines or bowels.

The most important thing to remember when taking psyllium husk is to take it with lots of water. Drinking a full glass with the supplement, and six or seven more glasses a day is recommended. This may be easy to remember if you’re taking a supplement like Metamucil, but don’t forget that plenty of high fiber cereals like Bran Buds and Heartwise contain psyllium and should be consumed with a large glass of water on the side, and at least six more glasses of water during the day.

We also often put spirulina in our smoothies - but I'll save the benefits of that for another day!

So, what did I eat this week!? Wednesday afternoon, I went to Reid's Fine Foods - a great gourmet supermarket in downtown Charlotte. In addition to a great grocery section, they have a hotline, salad bar, deli, carving station, bakery etc. I chose to get Ginger Sesame Tofu by Beverly's Gourmet Foods, Inc. for $5.95. Beverly is a local chef who makes a variety of vegetarian and vegan dishes. On her website (beverlysgourmetfoods.com), she says "My products are vegetarian and vegan. I only cook with olive oil and vegetable oil. I do not use processed foods, artificial coloring, artificial flavorings, or preservatives in my products; only whole foods." I commend and thank her for work! It's so refreshing to go into a store and have variety! There are several soups, dips, salads and entrees at Reid's and I'm eager to try more of them, especially her black bean burger mix.

In my Sesame Tofu, I was promised organic tofu, carrots, onions, snowpeas, mushrooms, red peppers, garlic, ginger, sesame seeds, olive oil, sesame oil, and soy sauce; served over sesame noodles. I got everything promised except the noodles - it was over a bed of brown rice ... no biggie. I have to be honest and say that I thought the meal was a little disappointing. The consistency of the tofu was a little odd, kind of mushy, and the seasonings were a bit bland. I think the noodles might have helped add some textural variety. As I said, I am keen to try more of her items - this dish hasn't put me off all of her products - but I think that a meat eater trying this might be sworn off tofu in general! I'll try her black bean mix before Summer's end and her soups as it turns to Fall, and give an update.

On Thursday, my friend Cristi C and I ventured over to blynk organic - a fairly new (within the last year) veggie friendly restaurant in downtown Charlotte - www.blynk.com. We discovered when we got there that they operate grocery-store style. They make x amount of everything on their menu, and when they sell out, they're out. We arrived around 2pm which was a risk considering their policy - but we still had a great meal. For $6.95, I had a half of a Thai Sky Wrap and an Israeli Cous Cous Salad - here's what was in each:

Thai Sky Wrap: ginger peanut marinated tofu, shredded organic carrots, organic snap peas, organic cilantro, organic cucumber, organic green onions, and sweet ginger chili sauce in a chili wrap. FANTASTIC!

Israeli Cous Cous Salad: organic israeli cous cous, organic cucumber, organic carrots, organic spinach, organic zucchini and roasted red peppers with lemon and organic olive oil. DELICIOUS!

Each menu item notes whether it's vegetarian (v), vegan (ve), or gluten free (gf). Awesome. My only criticism would be that the half wrap was on the small side. That being said, I did not leave there hungry.

Cristi had Give Pea a Chance vegan split pea soup and Hummus and Tabbouleh with local feta. She loved it! Thanks for trying something new with me CC!! I can't wait to go back ...

On Friday, I brought a yummy lunch - pita pockets with veggies and veggie burger ... but that night I picked up dinner from Tin Tin Box with my friend Jenn S who then graciously took me home - thanks Jenn! For $5.50 each, I bought two orders or Grilled Tofu with Veggies and Brown Rice. Love that they have brown rice. Their portions are so large, each one will feed you at least twice. Hence, this became Saturday morning's breakfast too!! Here's their menu: http://www.allmenus.com/nc/charlotte/39635-tin-tin-box--noodles/menu/.

Friday night was tough. David played a(n awesome) live performance at NOFOMATIC. While we had a good time, it was really hard being in a late night social setting with people drinking all around us. We had virgin margarita's (yuck) and mojitos (yum!) all night. It helped having something other than water in our hands, but in all honesty, it just wasn't as fun. I know it sounds lame, but it's true. We don't drink a lot, but we enjoy drinking socially with friends. The food has been easy, coffee a breeze, it's abstaining from alcohol that's been the hardest!! David has been working so hard and such long hours on his PA that I told him that I was OK with him having a drink ... which after discussing it, he gladly took me up on :) Knob Creek on the rocks - he said it was glorious! But now he feels incredibly guilty ... it's spilled milk - on with the mission!

With Friday being a late night, on Saturday we lazed about the house, took naps and grazed on random snacks. Saturday night, I did not fancy cooking ... so, yes, we got take out. This should mark the end of our take out habit for a while (although, I must say that David packed lunch every day last week, I'm the guilty one). We ordered from Thai Thai - a fantastic, veggie friendly take out only spot in Dilworth. Their menu is HUGE and the variety mindblowing: http://thaithaitakeout.com/index.html. Like Tin Tin, Thai Thai's portions are so huge they'll feed you at least twice. I got Gaeng Massamun and David got Gaeng Keow Wan - both coconut milk based curries.

So, I've mentioned coconuts twice in this entry ... let's talk about coconuts for a hot minute. They've been misunderstood by Western culture for the longest, and have gotten a bad rap to boot. The Encyclopedia of Healing Foods includes six full pages of information about the coconut! Highlights include:

"Like most nuts, coconuts contain significant amounts of fat, but unlike other nuts, which contain mostly long-chain polyunsaturated fatty acids, coconuts provide fat that is almost all in the form of health-promoting medium-chain saturated fats. Fresh, mature coconut meat contains more than 50 percent water and approximately 35% coconut oil, 10% carbohydrates and 3.5% protein. Coconuts are an excellent source of manganese, molybdenum, and copper. Coconut is also a good source of selenium and zinc.

"Until the 1950s, coconut oil was commonly used in the food industry in the United States until it was, as we now understand, mistakenly accused of contributing to the development of cardiovascular disease. Coconut oil was implicated in raising cholesterol levels along with the saturated fats found in meats when a researcher in Minnesota fed rats fully hydrogenated coconut oil and saw a dramatic rise in the rats' cholesterol levels. Although Harvard scientests later reviewed this study and concluded that the cholesterol-raising factor was not coconut oil per se but the fact that it had been fully hydrogenated and purposefully altered to make it completely devoid of any essential fatty acids, coconut oil was labeled as an artery-clogging fat.

"In addition to the now well-recognized harmful cardiovascular effects of hydrogenated fats, current research has shown that any diet that causes an essential fatty acid deficiency will also cause a significant increase in blood cholesterol levels when fed to animals. Yet despite the fact that the initial study generated misinformation about coconut oil and other studies in which fresh/raw coconut oil was used shows that natural coconut oil not only does NOT cause an increase in cholesterol but increases levels of beneficial HDL cholesterol, coconut oil continues to have a bad and undeserved reputation as an unhealthy saturated fat."

The entry then goes on to discuss lauric acid, which is converted by the body into a highly beneficial compound called monolaurin - an antiviral, antibacterial, and antiprotozoal monoglyceride that destroys a wide variety of disease-causing organisms. It also covers capric acid, which we convert to monocaprin, which has been shown to have antiviral effects against STDs. It goes on to say, "The antiviral properties of the medium-chain fatty acids abundant in coconut have been found to be so potent that they are now being investigated as a treatment for AIDS patients."

"Coconut oil also protects against heart disease and promotes weight loss. In one study in which coconut oil was used as part of a high-fat diet, researchers found not only that coconut oil did not increase body fat, but that the coconut-oil enriched diet actually produced a decrease in white fat stores. In another study, when genetically obese mice were given a diet high in either safflower oil or coconut oil and their number of fat cells was measured, those given coconut oil were found to have produced far fewer fat cells than those given safflower oil.

"In addition, because coconut's medium-chain fats are easily absorbed and preferentially used as an energy source, their burning actually increases the body's metabolic rate. The result - as long as calories in excess of the body's needs are not consumed - is that more calories are burned, a situation that encourages the burning of the long-chain fatty acids found in other fats as well."

Tuesday = Day 9

In talking about how we're feeling now that we're in week two, we agreed that this challenge is becoming less challenging and that we're starting to see some of the benefits - we feel more energized/less lethargic, are sleeping more soundly, are less congested/sneezy and feeling generally "cleaner". The sneezy thing might seem like an odd benefit, but we've heard from people who are lactose intolerant that they constantly feel congested. Here are other symptoms of lactose intolerance from about.com (http://foodallergies.about.com/od/dairy/p/dairyallergies.htm):

Dairy allergies may appear with a wide variety of symptoms, including hives (urticaria), eczema, chronic congestion, and diarrhea. Lactose intolerance, like many other dietary intolerances, causes gastrointestinal symptoms, such as bloating, cramping, and diarrhea.

I sneeze(d) so much, that I asked David a couple of weeks ago to estimate how many sneezes I had to his one sneeze ... and he responded "about 50-80" - whoa! Previously, I sneezed and sniffed at work all day long. I still sniff and sneeze some, but not nearly as much. I'm allergic to a ton of other things too, including sweet Mouser who I refuse to not cuddle up with.

Generally, we're not feeling deprived and we're certainly not feeling malnourished. We're being more disciplined with our vitamins and supplements than ever before, and we're feasting on healthy, yummy stuff.

For dinner tonight, we had Spicy Bean and Lentil Loaf, from Vegetarian Cooking by Linda Fraser, and Bitter Greens with Paprika, from 125 Best Vegetarian Recipes - the photo of the finished product isn't so appetizing (I need to work on my table presentation), but it's mighty flavorful. Here are the recipes:

SPICY BEAN & LENTIL LOAF

Prep Time: About 1 hour 30 minutes (inc. 1 hour cooking time)

INGREDIENTS
2 tsp. olive oil (we used water and veggie broth)
1 onion, finely chopped
1 garlic clove, crushed
2 celery ribs, finely chopped
14 oz can kidney beans
14 oz can lentils
1 "egg" (1/4 c. silken tofu blended with 1 tbs. flour works well)
1 carrot coarsely grated
1/2 c. finely grated cheddar "cheese"
1 c. whole-wheat bread crumbs
1 tbs. tomato paste
1 tbs. ketchup
1 tsp. cumin
1 tsp. coriander
1 tsp. hot chili powder
salt and pepper

METHOD

Preheat oven to 350 degrees.

Lightly grease loaf pan.

Heat oil/water/broth; add onion, garlic, celery and cook gently for five minutes. Allow to cool slightly.

Meanwhile, rinse and drain beans and lentils, and then place in blender/food processor. Add onion, garlic and celery and "egg" and process until smooth.

Transfer mixture to a bowl.

Add all remaining ingredients. Season with salt and pepper and mix well.

Spoon mixture into loaf pan and level the surface.

Bake for one hour.

BITTER GREENS WITH PAPRIKA

Prep time: approximately 20 minutes

INGREDIENTS

1 bunch bitter greens, thoroughly washed (kale, rapini, dandelion etc.)
2 tbs. olive oil (1 tbs. worked fine)
1 tsp. paprika
1/4 tsp. turmeric
1/4 tsp. salt
1/4 tsp. pepper
3 cloves garlic, sliced
2 tbs. lemon juice
1 tsp. drained capers

METHOD

Bring pot of salted water to a boil.

Meanwhile, cut stalks of washed greens in half, keeping the top halves together and separately, the lower halves together.

Once water is boiling, add lower halves of stalks and return to a boil. Cook for 2-3 minutes, depending on the thickness of the stalk.

Then, add upper halves of stalks and cook for an additional 2-3 minutes.

Drain greens and rinse under cold water and set aside.

In a large skillet, combine oil, turmeric, paprika, salt and pepper. Cook, stirring, over high or medium high for one minute.

Add garlic and stir fry for 30 seconds.

Add drained greens and stir fry for 2 minutes, folding to distribute garlic and spices evenly.

Reduce heat.

Stir in lemon juice and cook for 2 minutes.

Stir in capers.


A couple of things to note about the lentil loaf before I share some of the benefits of kale. I haven't made this recipe in a year or two and so made a couple of mistakes. First, I added all of the beans
from the cans, instead of holding back a little - each can was 15 oz, not 14 as the recipe called for. Next, I didn't blend the tofu with flour when replacing the egg, oops! Then, I decided not to transfer the puree from the processor to a bowl - I thought, why would I mix it by hand instead of with the processor? Because it turns it all into puree, that's why. All of these choices made for a mighty flavorful but mushy loaf - which is why it doesn't look loaf-like in the photo. Done correctly, it looks just like meatloaf ... and tastes so much better!

OK, on to the health benefits of kale. These facts, of course, are from The Encyclopedia of Healing Foods by Michael Murray. He says:

Nutritional Highlights: Kale is among the most highly nutritious vegetables. It is an excellent source of carotenes, vitamins C and B6, and manganese. In fact, one cup of kale supplies more than 70% of the recommended daily intake for vitamin C, with only 20 calories. It is also a very good source of dietary fiber, as well as many minerals, including copper, iron and calcium. In addition, it is a very good source of vitamins B1, B2 and E.

Health Benefits: Kale has almost three times as much calcium as phosphorus, which is a very beneficial ratio since high phosphorous consumption has been linked to osteoporosis because it reduces the utilization and promotes the excretion of calcium.

As members of the cabbage family, kale and collards exhibit the same sort of anticancer properties as other members. Kale is also extremely high in chlorophyll and carotenes, especially beta-carotene, lutein, and zeaxanthin.

Meltdown!

I got a bit carried away with our "experiment" this weekend ...

As I posted yesterday, we had a delicious, nutritious breakfast, and a yummy lunch ...




We made pita pockets filled with the Caesar dressing we made earlier in the week, veggie burgers, romaine, avocado, cucumbers and heirloom tomatoes.

and then I got overenthusiastic:

I made zucchini bread using pumpkin puree in place of eggs - I've been reading up on different egg replacers - and it was OK, but stodgy, I'll probably throw it away. I'm glad I didn't make two loaves as I'd originally planned! I also made banana muffins using pumpkin puree - critical mistake! They were harder than bricks! Good thing I'd poured the batter into cupcake papers otherwise I probably would have had to throw away our muffin tin!!

In attempt to redeem myself (and my spirits), I then made pizza - whole wheat crust, homemade vegan pesto with basil from our garden, heirloom tomatoes, capers, garlic and vegan "mozzerella". We enjoy the non-vegan version of this pizza a great deal on most weekends ... but this version was INEDIBLE!! It was SO disgusting, SO incredibly gooey and drippy, that we had to scrape the toppings off and eat plain crust with pesto!! I mean, it was like hot mayonaise! YACK!

The brand of "cheese", by the way, was Vegan Gourmet - but (in my opinion) it should be called Vomit Gourmet. Am I allowed to say that?? While at the store today I bought a different brand - Veganrella - David's willing to taste on behalf of us both. Unless he's convincing, I won't go near it - I've been badly scarred!

Moving on to more pleasant topics, I must share the vegan pesto recipe we made - delish. I don't know that we'll ever make pesto with parmesan again! It's from http://vegetarian.about.com/od/morerecipes/r/Veganpestorec.htm

VEGAN PESTO

Prep Time: 10 minutes
Cook Time: 0 minutes

INGREDIENTS
1 1/2 cups fresh basil
1/3 cup olive oil
1 cup pine nuts (almonds or walnuts may be substituted)
5 cloves garlic
1/3 cup nutritional yeast
3/4 teaspoon salt
1/2 teaspoon black pepper


METHOD
Combine all ingredients in a food processor until nuts are ground. Pesto should still have texture and not be completely smooth. Add more salt and pepper to taste and enjoy!

One variation is to add 1/2 cup rehydrated sun-dried tomatoes.

For a lower fat version replace half the oil with soy milk (we'll try this next time).

Not wanting to experiment tonight, we decided to go with one of our tried and true recipes. It's called Chorizo and Mushroom Fideua and it's from Bon Appétit, May 1992, but I found it on epicurious.com which is a phenomenal website. On epicurious.com you can search recipes or you can type in a single ingredient and it'll pull up every recipe in the database that contains the ingredient!! Liza B turned me on to it a couple of years ago when we were growing serrano chiles and couldn't use them fast enough!

I found this recipe by looking for chorizo after noticing that Trader Joe's carries soyrizo! This recipe is so good, so hearty. I passed it along to a coworker, Carolyn A, who has Mexican roots - after eating this recipe, she's swearing off the real stuff and sticking to soyrizo! She's says that it tastes incredibly authentic, but way less calorific!

BTW, our version isn't truly a fideua - it can only be called a fideua if you use fideo noodles, which are like short pieces of angel hair. The first time we made this recipe we used pennette after reading several reviews on epicurious.com (they have reviews too! brill!) recommending using a stronger pasta. Now we toss in whatever's laying around - giant shells, bowties, etc.

The other thing to note is that you need not have a paella pan - we just use a big ole soup pot.

OK ...

CHORIZO & MUSHROOM FIDEUA

INGREDIENTS


2 tablespoons olive oil
3/4 pound onions, chopped
2 large garlic cloves, minced
1/2 pound mushrooms, quartered (we use more, and cut them in half)
2 teaspoons paprika
Pinch of cayenne pepper
2 medium tomatoes, peeled, seeded, chopped (we use a 14.5 oz can)
1 large green bell pepper, diced
3 cups canned low-salt veggie broth
1/2 cup dry white wine (we used non-alcoholic of course)
5 ounces soyrizo or other veggie sausage (eg kielbasa), cut into 1/2-inch-thick rounds (soyrizo is more "minced")
3/4 pound fideo or whatever's clever


METHOD

Preheat oven to 400°F.

Heat olive oil in heavy deep paella pan skillet over medium-high heat.

Add onions and garlic and cook until tender, stirring frequently, about 8 minutes.

Add mushrooms and sauté 4 minutes.

Add paprika and cayenne and stir just until fragrant, about 30 seconds.

Add tomatoes and green pepper and sauté 2 minutes.

Add veggie broth, wine, chorizo. Bring mixture to simmer.

Break pasta in half and add to pan.

Cook until pasta is tender, stirring occasionally, about 8 minutes.

Set pan in oven and bake until all liquid is absorbed and pasta is crusty, about 25 minutes.



As Jose Andres of Made in Spain would say, "Such a satisfying meal made from such humble ingredients!".

PS. If you don't know Made in Spain, you've got to watch it - so good! Thanks Dan and Linds for introducing us to it, life wouldn't be the same without Jose Andres!

Saturday = Day Six

Week One was a breeze. From a food standpoint, we haven't felt deprived at all. On the contrary, we've felt nourished and well satisfied. Come Thursday, we were no longer pining for morning coffee, and not having alcohol hasn't been a big deal at all.

The most challenging aspect so far has been socializing. In making plans for the weekend and the coming weeks, we've had to tell friends, "Don't forget we're vegan, alcohol- and caffeine-free right now", which makes us feel a bit like sticks in the mud ... but it's only for 30 days (or is it?).

We were hoping to have a celebratory brunch with Brownie and Josh tomorrow, but restaurant breakfast is pretty much impossible right now. I mean, what on earth would we get full on? American breakfast is all about eggs, milk, butter, meat products of all kinds, and more eggs. We were thinking of going to Zada's Jane's, but it'll be too crowded on Sunday. I think we'll opt to have dinner instead - our best bets are probably Thai, Indian and sushi. Although, we'll need to be careful with Indian food as most (maybe all?) dishes are prepared with ghee, which is clarified butter. Sushi is great option, especially somewhere with an extensive menu like Ru Sans - they have great veggie options, like garlic, asparagus, spinach and onion maki, seaweed salad, and inari tofu, which is a sweet tofu "skin" (delish!). Be aware that tempura batter has eggs in it, though.

BTW, if you haven't been to Zada Jane's (zadajanes.com), we'd highly recommend it. It's the closest thing to a vegetarian restaurant (that's not "ethnic") we have in Charlotte - great protein alternatives like soysage, tofu scramble, veggie gravy etc. They use organic and locally-grown ingredients where possible. We prefer their breakfast and lunch options over dinner.

I haven't posted in a few days because I've been busy with after work commitments. On Thursday, I hung out with my friend Andrea - we went for a nice long walk together. It was a great way to catch up and get some exercise. Thanks for having me Andrea!

Last night, I babysat and on the way home, I stopped by the grocery store to pick up supplies for breakfast. While there, I found us a sweet treat that is worth writing home about - it's a dairy- and soy-free ice cream called Purely Decadent, Chocolate. The ingredients are simply: organic coconut milk, organic agave syrup, chicory root extract, cocoa, carob bean gum, guar gum and natural flavor (hmm). Y'ALL, it's the best ice cream we have EVER eaten. I encourage you to eat some as soon as possible.

Not knowing what guar gum is, I looked it up on wikipedia, check it out (http://en.wikipedia.org/wiki/Guar_gum):

Guar gum, also called guaran, is a galactomannan. It is primarily the ground endosperm of guar beans. The guar seeds are dehusked, milled and screened to obtain the guar gum.[

Guar gum is a water-soluble fiber that acts as a bulk forming laxative, and as such, it is claimed to be effective in promoting regular bowel movements and relieve constipation and chronic related functional bowel ailments such as diverticulosis, Crohn's disease, colitis and irritable bowel syndrome, among others. The increased mass in the intestines stimulates the movement of waste and toxins from the system, which is particularly helpful for good colon health, because it speeds the removal of waste and bacteria from the bowel and colon. In addition, because it is soluble, it is also able to absorb toxic substances (bacteria) that cause infective diarrhea.

Several studies have found significant decreases in human serum cholesterol levels following guar gum ingestion. These decreases are thought to be a function of its high soluble fiber content.

Guar gum has been considered of interest with regards to both weight loss and diabetic diets.

Two Japanese studies using rats showed that guar gum supports increased absorption of calcium occurring in the colon instead of in the small intestine. This means that lesser amounts of calcium may be consumed in order to obtain its recommended minimum daily intake (RDI). This has obvious implications for reduced calorie diets, since calcium rich dairy products tend to be high in calories.

However, guar gum is also capable of reducing the absorbability of dietary minerals (other than calcium), when foods and/or nutritional supplements containing them are consumed concomitantly with it. However, this is less of a concern with guar gum than with various nonsoluble dietary fibers.

Some studies have found guar gum to improve dietary glucose tolerance. Research has revealed that the water soluble fiber in it may help people with diabetes by slowing the absorption of sugars by the small intestine. Although the rate of absorption is reduced the amount of sugar absorbed is the same overall. This helps diabetic patients by lowering the amount of insulin needed to keep the blood glucose at a normal level. It also functions as an adjuvant for diabetic drugs that are sometimes employed for the treatment of noninsulin dependent diabetes. The effect is to help lower blood glucose levels. Thus, diabetic patients who are taking drugs should consult their doctors before supplementing with guar gum.


So, this morning we had Tempeh Bacon with Tofu Scramble - and it was DELICIOUS!! It's from The Vegan Table: 200 Unforgettable Recipes for Entertaining Every Guest at Every Occasion by Colleen Patrick-Goudreau. It's divided into sections:

Romantic Dinners for Two
Casual Meals for Four to Six
Formal Dining for Six to Ten
Menus for Special Occasions
Feasts for the Holidays
Buffets, Heavy Appetizers and Finger Food

Each section is divided by Seasons - brilliant! I have the feeling I will be buying this book. Even Mouser's a fan!

This morning's breakfast WAS unforgettable - we will definitely be making it again. Here's the recipe:

Tofu Bacon

INGREDIENTS

1 8 oz package tempeh
1/4 c. tamari soy sauce
2 tsp. liquid smoke
3 tbs. maple syrup
1/4 c. water
Canola oil, for frying

METHOD

Steam tempeh in a steamer basket for 10 minutes.

Meanwhile, combine tamari, liquid smoke, maple syrup and water in a shallow dish; mix well.

Let tempeh cool before slicing lengthwise into strips about 1/4 inch or less in width. Add to marinade and let sit for 30 minutes or less - the longer it sits, the stronger the flavor.

After tempeh has marinated, heat oil (we didn't have canola and so used toasted sesame oil) and fry over medium-high heat until crisp, about five minutes. Turn and fry again until crisp. Sprinkle a little extra tamari or maple syrup on the tempeh while it's cooking. (We sprinkled half with tamari and half with maple and liked them both, but liked the tamari ones a little better.)

Remove from heat and set aside. Blotting with paper towel to remove excess oil if necessary.

Tofu Scramble

INGREDIENTS

2 tbs. water or 1 tbs. olive oil for sauteing
1 med. yellow onion or 3 scallions, finely chopped
1 tsp. minced garlic
10 cremini mushrooms, sliced
1 bell pepper, any color, diced
1 (16 oz) package firm tofu, drained and rinsed
1 c. spinach leaves, rinsed and patted dry
1/2 tsp. turmeric
1 tsp. cumin
1/2 tsp. paprika
2 tbs. nutritional yeast
1/4 tsp. salt
pepper to taste

METHOD

Heat water or oil in pan (we used water).

Add onion and garlic and saute for 2 minutes.

Add mushrooms and pepper; saute until onions and pepper are tender and mushrooms are golden brown.

Meanwhile, using your hands crumble tofu in a bowl to create the consistency of coarse bread crumbs. Add to saute pan to combine.

Add spinach, turmeric, cumin, paprika, and nutritional yeast and saute for 5-8 minutes, stirring occasionally, until tofu is bright yellow and heated through.

Season with salt and pepper to taste.

Serve with tempeh bacon on the side.

This photo isn't the most appetizing, but believe me, it was mighty tasty. I'm not fond of eggs, but David loves a cooked breakfast on the weekends with fried or scrambled eggs. This morning, he said "Who needs eggs? I don't miss them at all."

Patrick-Goudreau offers these additional suggestions:

• To incorporate more veggies, add 1 1/2 cups of whatever sounds good - zucchini, broccoli, tomatoes or more spinach. Throw these in at the same time you add the peppers, cooking them through before adding the tofu.

• For a Mexican scramble, add 1 cup of salsa after the tofu is cooked and allow it to heat through. Make a Breakfast Burrito by wrapping the scramble in a tortilla and serving with chips, avocado, and vegan sour cream.

• For an Italian twist, add fresh herbs such as basil, oregano, rosemary, or parsley and some finely chopped kalamata olives.

Hump Day!

This morning we had Trader Joe's Soy & Flax Clusters cereal for breakfast, with blueberries and rice milk. Devout vegans wouldn't consider this a vegan breakfast because it has honey in it, but we've decided not to be that strict. On the box, it boasts 6g Fiber, 7g Protein, 650mg Omega-3s, Low Fat -- per one cup serving. We ate this cereal most mornings before going vegan, and we're glad we can eat it this month because it's mighty tasty!

After dropping David to work, I headed to the dentist's office for my first check up since March 2008! Shameful! Sorry Mum! Despite the overdue nature of my visit, I was given double thumbs up - no cavities - and was praised for my healthy, pearly whites :) Thanks for taking care of me Pat, Dr. Stroup and Tricia! Dr. Stroup asked me about the toothpaste I use (Jason Sea Fresh) and asked me to share some information, so:

An all-natural sea-sourced toothpaste, this formula is made with certified organic blue green algae, sea salts and trace minerals. Not only that, it contains three natural whitening polishers as well, including bamboo powder, calcium carbonate and silica, which help prevent plaque build-up and are more gentle on teeth than other whitening products. Anti-bacterial Grapefruit See Extract and Perilla Seed Extract help block sugar acids and bacteria from forming in your mouth. Certified organic aloe vera gel helps soothe and relieve gums from irritation, and essential oils of mint bring the Deepsea spearmint flavor – this products has been the “Best Taste Award Winner” by the American Culinary Institute in 2003, 2004 and 2005! 6 oz. tube is $6.49. (http://www.veganessentials.com/catalog/jason-sea-fresh-toothpaste.htm)

For lunch, I had a veggie burger like what David had for dinner last night - and it was delicious. I had an apple for "dessert". David had another PB & J. Unlike Monday and Tuesday, we both felt super hungry when we got home - we need to get more snacks to have at our desks. We ate salsa and whole grain tortillas when we got home - such a good snack! Need to always keep salsa in the house - fat free, gluten free, vegan, yum!

So ... dinner. Tonight we had Portobello Salad with Spicy Mustard Dressing. It was really yummy, and we have enough to make lunch or turn the left over mushrooms into burgers. That being said, I don't know that we'll be in a hurry to make it again. There are so many other really good-lookin salad recipes in all of the books I've checked out, and I have a feeling that others will trump this one. Plus, David found that the mushrooms took on a bit of a steak-like persona that, while super flavorful, was maybe a little too robust for our current taste. I tried to take an appealing photo, but I was too tired and too hungry to go into presentation mode 3000! I'll try and incorporate photos soon ...

Portobello Salad with Spicy Mustard Dressing
from Veganomicon

Serves 4 as a main course, 8 as a side
45 minutes, including mushroom cooking time

INGREDIENTS

Dressing:
1/4 c. prepared spicy, smooth mustard
3 tbs. grapeseed oil (hooray resveratol!)
1/4 c. red wine vinegar
2 tbs. pure maple syrup

Mushroom Marinade:
1/2 c. cooking wine (I found non-alcoholic wine at TJ's)
1 tbs. olive oil
2 tbs. soy sauce
2 tbs. balsamic vinegar
2 cloves garlic, minced
2 - 4 portobello caps

Salad: 8 c. mixed greens (we used romaine) 1 avocado, sliced thinly 1 sm. red onion, sliced into v. thin half moons 1 (15 oz) can chickpeas, drained and rinsed To prepare the dressing: Whisk all ingredients together in a small bowl. Done.

To prepare the mushrooms: Combine all ingredients for the marinade in a shallow dish. Place the mushrooms gill-side up in the marinade and spoon a lot of the marinade into each cap to form a small pool. Preheat oven to 400 degrees and marinate for about 20 minutes. Cover with aluminium foil and bake for 30 minutes. Remove foil, flip caps over and cook, uncovered, for another 10 minutes. Let mushrooms cool, then slice thinly on the diagonal.

To finish: Throw together all salad ingredients except mushrooms in a large bowl. Pour dressing on and toss. When ready to serve, place the dressed greens on a plate and add the sliced warm portobellos. Fini!

Over dinner, David and I looked up the health benefits of romaine. We were impressed, so thought we'd share. Rememer, this is referring to lettuces only, not other leafy greens.

This is, of course, from the Encyclopedia of Healing Foods by Michael Murray:

In general, the darker the lettuce, the greater the nutrient content; therefore, romaine > looseleaf > butterhead > iceberg. All lettuce is a good source of vitamin K. Iceberg is a surprisingly good source of choline. Romaine lettuce is generally the most nutrient-dense lettuce and is an excellent source of vitamin A, folic acid, and vitamins C, B1 and B2. It is also an excellent source of the minerals manganese and chromium.

That's the news from London, good night!