Absolute Organics!

David and I have been talking about signing up for a service called Absolute Organics (http://www.theabsoluteorganics.com/) for about two years. I'm not really sure what was preventing us from signing up, but we finally did it last week and we sure are glad we did!

It's a mom and pop organic produce delivery service - it seems about 60-70% of their stuff is locally sourced, other things come quite a distance. You decide your ratio of fruit to vegetable - 60/40, 70/30 etc. - and then you go through their list of produce and tell them what you don't ever want. Then you choose what sized box you want - a small box is $30, a medium $40 and a large $50 - and decide how often you want a delivery - once a week or every other week. We chose to get a medium box every other week and opted for 70% veg and 30% fruit I think, and to never get celery (one of the only veggies I hate) or butternut squash (which David doesn't dig). They deliver on Tuesdays, and the Friday before you get an email telling what you'll get AND recipe ideas. If there's anything in your box that you're not excited about, you can email them by Monday morning and they'll switch some things around. Such customer service! We're so pleased.

SO, this week we had our first delivery. We got:

5 sweet potatoes - local
1 head romaine lettuce - local
bunch rainbow carrots with tops
2 bunches green chard
2 heads green cabbage - local
5 red onions - local
5 fuji apples
4 murcott tangerines
1 mango
3 bananas

That may not sound like a lot, but when spread it across the counter you realize it's a LOT. If we went to the farmer's market and bought only organic produce, we'd spend at least $40 on this amount of food - and to have it delivered to your door!?! Awesome. We're in love. And there's no contract, you can discontinue service whenever you want! They also stock coffee, granola and some other things but we're sticking to produce for the minute. If you decide to give them a try, tell them you heard about it from us and they'll give us a free box!

After allowing the freezer section to dictate what veggies we'll have on the side for the past six months, we're finally eating with the Seasons again and allowing the vegetables to dictate the meal. We've spent more time in our (new/old!) kitchen in the last week than we have since we moved in! First, we made fish tacos with homemade cilantro slaw and homemade mango salsa with avocado. So delish! Here are the recipes:

MANGO & TOMATO SALSA
from kitchenscoop.com

10 to 12 strips fresh peeled mango, finely chopped
1 cup finely chopped fresh tomato (no need to peel or seed)
1/4 cup finely chopped red onion
1 clove garlic, minced
2 tablespoons fresh chopped cilantro leaves
Juice of 2 limes
1/4 teaspoon crushed red pepper
Salt to taste, optional

Combine all ingredients in a medium bowl, catching as much of the juices from the mango and tomato as possible and mixing them in. Serve immediately with chips or cover tightly and refrigerate for up to a week. Makes a good-sized bowl full.

CILANTRO SLAW
from Absolute Organics

1 bunch cilantro
½ bunch green onions (we used 6)
2 Jalapeno chilies seeded
2 T cider vinegar1 T celery seeds (didn't have so didn't use)
1 cup Mayonnaise
½ cup buttermilk
2 cups shredded cabbage (we used about 5!)

Loosely chop cilantro, green onions and jalapeno slightly and add them to a food processor .Chop a little in the processor and then add the mayonnaise and vinegar. Process until the mix resembles pesto. Add cabbage and mix by hand. Makes a LOT, but keeps well in the fridge for a few days.


I took a photo of the meal, but it didn't come out well so won't upload it. Needless to say, the meal was super colorful and mega delicious - we pan fried the tilapia with salt and pepper and then piled little corn tortillas high with fish, slaw, avocado and salsa. So good!

I guess this would be a good place to mention that after our 30 day vegan experiment (which we SO enjoyed), we've reverted to a pescatarian lifestyle - which means we eat fish and dairy, but no "meat". People who choose this lifestyle also call themselves aquinarians or vegaquarians.

The next night, we made BBQ tofu with mac and cheese and multicolored carrots. The BBQ tofu and mac and cheese combination is an almost weekly occurance in our house - so quick and easy. I know some people have a tricky time preparing tofu, so I'll share how we do it:

BBQ TOFU

1 block tofu - any texture, but we use firm
toasted sesame oil
barbecue sauce

Preheat oven to 350 (or whatever your mac and cheese wants). Drain tofu and lay it on a cutting board so that the long edge is facing you - cut into six or so "slabs". Arrange side by side on the cutting board and gently blot with paper towel. Turn the slabs over and repeat. At this point, we sometimes cut the pieces into cubes or strips. Meanwhile, heat the sesame oil in a nonstick pan. When hot, lay tofu in pan. Leave to fry for several minutes. I usually note when I think I should check on them and then give them another five minutes! When slightly/moderately browned on one side, flip tofu pieces one by one to the other side - leave to fry for several minutes. Transfer to a baking dish and lightly cover with barbecue sauce. Bake in the oven alongside the mac and cheese, i.e 20 to 30 minutes. In the last 10 minutes of cooking, throw your carrots or whatever veg in a steamer. Voila! Delish! The only downfall of this recipe? We rarely have any leftovers :)

By the way, those organic multicolored carrots were the best carrots we've EVER eaten! They were so much fun to clean and chop - purple, red, orange, white, yellow - beautiful! They tasted just the same as orange carrots; I think it was the fact that they were so fresh and organic that made them so tasty.

The next night, we made another recipe shared by Absolute Organics. From the recipe, I didn't really know what to expect - and the end result absolutely blew our expectations out of the water. It was SO good! Like restaurant-good! We've made it twice in the last 10 days!

PENNE WITH CHARD & LEEKS IN A WALNUT CREAM SAUCE

From Absolute Organics

2 tablespoons unsalted butter
3 large cloves garlic, minced

1 bunch Swiss chard, stems cut from leaves, each chopped into thin slices

1 cup minced leeks

1/3 cup veggie broth

1/4 teaspoon red pepper flakes

1 tablespoon walnut oil (we used olive oil the first time and no oil the second)

1 cup heavy cream

1/2 lb. penne, cooked and drained

2 tablespoons minced parsley

3 tablespoons toasted walnut halves, broken in large pieces

Parmesan cheese

In skillet, over low heat, melt the butter; add leek, chard stems & salt & pepper to taste.

Cut a round piece ofwaxed paper to fit the size of your skillet; place it over the vegetables.

Cover the skillet with a lid & cook 5minutes.

Remove the lid & waxed paper.

Add chard leaves, garlic, red pepper flakes & broth; simmer uncoveredfor 5 minutes.

Increase heat to high & reduce the liquid until almost evaporated.

Add cream & walnut oil; simmerover high heat, stirring, until lightly thickened.

Season with salt & pepper.

Transfer cooked pasta to a bowl; addsauce, walnuts & toss. Sprinkle with parsley & serve with freshly grated Parmesan cheese.

Serves 3.

Tonight, we made a dent in our sweet potato stock - the results are delicious!

SWEET POTATO BLACK BEAN ENCHILADAS

from Absolute Organics

2 large sweet potatos, peeled & diced

1 tbsp olive oil

1 large garlic clove, minced

1.5 cups cooked or 1 15-ounce can black beans, drained & rinsed

1 14.5-ounce can diced tomatoes with jalepenos (or green chiles),drained

salt & black pepper to taste

2 cups salsa

8 flour tortillas (we used 4 large)

1/4 cup finely chopped red (or green) onion (we used both)

1/2-1 cup shredded cheese (e.g. Monterey Jack)

1. Preheat the oven to 400. Arrange sweet potatoes in single layer on alightly oiled baking sheet and roast until tender, turning once, about 20 mins. Remove from oven & set aside.

2. Reduce oven temp to 350. Heat olive oil in large skillet over mediumheat. Add the garlic and cook, stirring, until fragrant, about 30 secs. Add the beans, tomatoes, and salt & pepper to taste. Stir in the sweetpotatoes and simmer for 5 mins.

3. Spread a thin layer of salsa over the bottom of a lightly oiled 9x13-inch baking dish & set aside.

4. Place a tortilla on a flat work surface. Spoon a portion of thesweet potato mix down the center of the tortill and roll it up. Placethe filled tortilla in the baking dish seam side down and repeat withthe rest. Spoon any remaining filling mixture on top of the enchiladas, top with salsa and sprinkle with the onion and cheese. Cover and bake until hot & bubbly, about 20 mins. Serve hot.

Delicious! And the recipe yielded enough to feed a family of four - maybe twice! That takes care of lunch for the next few days!

Vonda at Absolute Organics has proven that their recipes are tried and true - they've earned my trust!!

I'll try and incorporate photos in my next entry - I have to find the battery charger for the camera first!!

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.