Boca Vegan Meatless Burger

I finally had the Boca burger! I've been getting recommendations from people and finally tried one. I heated it up in the microwave and had it plain to really see how it would taste. It reminded me of the burgers I used to get from the cafeteria at school. It wasn't exactly like a red meat burger, but it wasn't bad either. It does have a meaty smoky taste to it and the texture was nice. I could imagine it tasting awesome with some avocado, grilled onions, ketchup, vegenaise, pickles, and a bun. I don't recommend eating it on its own, but with some toppings it would be yummy. Be sure to read the ingredients label because some of the Boca products might have milk and or cheese.

Serving size: 1 burger patty, 100 calories, total fat 2.5g, protein 13g, sodium 470mg, calcium 10%, Iron 8%

http://www.bocaburger.com/our-products.aspx

Chef Tal Ronnen on Ellen Show Cooking Meatless Stew

I was experimenting making stew yesterday in a slow cooker and it turned out surprisingly good. I forgot to take a picture, but it was yummy! I've never made a stew so I just put a bunch of random things in the slow cooker. I used a vegetarian brown gravy powder packet (adds beefy flavor), tamari (soy sauce), nutritional yeast (adds cheesy flavor), sage, onion powder, pepper, garlic powder, vegan Worcestershire sauce, veggie broth, homemade seitan, and some vegetables (shallots, garlic, carrots, yellow onion, white onion, and potatoes). I think next time I'll add some celery and some sweet potatoes.

I was able to find this video that shows how to make your own meatless hearty stew using some Gardein beef. This stew looked so yummy that I had to share it. There are also tons of vegan stew recipes online that anybody can try out.

For Fast Rice Try Rice Expressions

I hate cooking brown rice because I don't have time and it turns out so crunchy. I'm addicted to using Rice Expressions! It comes with 3 bags that are ready to be microwaved and it only takes 3 minutes. I have found that I can get 3 servings for myself out of one bag.....so about 9 servings of rice per box. If you are short on time, but still want to be healthy then pick up a box. You can find it in the freezer aisle. They also have other products including Organic Long Grain Rice, Organic Tex Mex Rice, Organic Thai Jasmine Rice, and Organic Rice Pilaf. I suggest sticking with the brown rice one because it is healthier, but it's nice to mix in another one every now and then.

http://www.riceandrecipes.com/expressions.php

Cluckphrey Patties ......Baked-Not Fried

I heard some bad reviews after already buying these from Whole Foods, but most were about their regular ones and not about the baked ones. People said it came out dry and crumbly. I gave the baked ones a try anyway. I microwaved one patty for 2 minutes since I'm short on time during my lunch break. I ate it without a bun or sauce (I had a lot of veggies with teriyaki sauce on the side) and was amazed at the similarity in taste between the Cluckphrey Patties and the Gardein tenders I recently tried out. I think microwaving it helped keep it moist. The breading was really tasty and the inside was similar to a chicken nugget from McD's. Overall it was really yummy and I would buy them again.

Serving Size: 1 Patty, Total Fat: 4g, Saturated Fat: 0.5g, Cholesterol: 0g, Sodium: 370mg, Total Carb: 11g, Fiber: 3g, Sugars: 0g, Protein: 12g

http://www.foodforlife.com/product-catalog/new-meatless-products/cluckphrey/cluckphrey-patties

The Most Amazing Cinnamon Rolls

My husband found this recipe on Vegan Yum Yum website and I have to say......they were the best cinnamon rolls I have ever had! I'm a huge fan of Cinnabon and these were way better. I changed the recipe just a little bit. I didn't have any egg replacers and the recipe said it was optional so I left them out. I used almond milk instead of soymilk. I also didn't have Tofutti Better Than Cream Cheese so I left that out of the icing recipe. And I used whole wheat all-purpose flour instead of white. This recipe used up a whole tub of Earth Balance butter and had tons of sugar in it. This will be a nice treat for only if I'm craving a cinnamon roll. We gave some to our neighbors who are not vegan and they want the recipe. At first it seemed like a lot of time and effort for just a cinnamon roll, but once I tried it I knew it was worth it.

Go here for the recipe:

http://veganyumyum.com/2009/05/perfect-cinnamon-buns/

Reactions I've Been Getting

It's amazing all of the support I've gotten while trying to eat like a vegan. I've been getting a lot of emails from people asking for more information and from people who say they're going to give it a try.

I've also gotten bad reactions from people as well. It's as though I'm threatening them and/or judging them by not eating meat and dairy. I really do not care that other people eat meat and dairy. I think people should do what is best for them.

I found that saying I'm staying away from meat and dairy gets a better reaction instead of saying I'm trying to eat like a vegan. I even tell the pizza delivery guy I'm lactose intolerant so he is more understanding why I order my pizza without cheese. It's better than explaining that I'm trying to eat vegan because a lot of people don't even know what a vegan is.

I hope people know that I'm not a vegan.......I just try to eat like a vegan for a majority of my meals. I will still have the occasional bit of sushi or possibly a bit of whole wheat bread that might have an egg in it. I have my food slip-ups and I own some animal products so I wouldn't be considered a vegan.

I am staying mainly on a plant-based diet because I feel better than ever before, I haven't had any mood swings or depression, and I'm losing weight even without exercise (I should really start up exercising soon). I weighed myself last week and I'm down to 129lbs. I wasn't even that weight in high school! My husband, who is just eating a plant-based diet on weekdays, has been losing a noticeable amount of weight and is looking much healthier.

I hope that everyone reading my blog does what's best for them and that makes them feel their best. For me.....it's staying as much as possible on a plant-based diet.

Soyatoo! Soy Whip

I tried making my own homemade "cool whip" out of tofu, but it wasn't similar to whip cream at all. My husband came across Soyatoo! at the grocery store and we gave it a try. I added some powdered sugar and vanilla and it was really really close to actual whip cream. It did have some of a soy aftertaste, but it did the job. I do like the fact it's way less in calories.

Serving size is 2 Tbs: Calories 10, total fat .5g, sugars 1g

Yves Taco Stuffers

I had some veggies left over from the week and decided to make a veggie taco mix using Yves Taco Stuffers. It was so strong in flavor that I couldn't really enjoy it. The crumbles didn't look like taco meat at all. The smell of it was really really strong and not in a good way. I would say to pass on this and try something else if you're craving some taco "meat." If anything mix in some seitan flavored with some cilantro or try using some Mexican seasonings on some tofu.

It was gross!

Corey Feldman Adopt-A-Turkey PSA

I didn't know he was a vegetarian........crazy! I loved him in The Lost Boys!

Ginnifer Goodwin with Feathered Friends

So adorable! These turkeys are just too cute! Here's a clip of Ginnifer Goodwin with some rescued turkeys.

Amazing Vegan Recipes at www.veganyumyum.com

My husband has a craving for some cinnamon rolls and came across this amazing blog. The lady who started this blog is named Lolo and the blog is called Vegan Yum Yum. She makes her recipes look so amazing! I'm sure even if you aren't vegan that you'll still be drooling over the pictures of her dishes. Lolo even has a cookbook out called, "Vegan Yum Yum," available on amazon.com. She has been featured on Martha Stewart and won 2007 Best Food Blog Award.

I can't wait to try out her cinnamon roll recipe!!!

Check her blog out:

www.veganyumyum.com

My First Try With Cornbread

I was feeling daring and tried out a recipe for Blue Ribbon Cornbread. Wow....that was just horrible! I figured since it was a blue ribbon winner that it would be amazing. I will work on the recipe and when I find an amazing tasting vegan cornbread I'll be sure to post up the recipe. The cornbread looked like poppy seed bread and was crumbly and dry. It had a sweet taste that had a bland aftertaste. At least I gave it a try.

I encourage everyone to try out vegan recipes and experiment. You never know when you'll come across something that tastes amazing.......kinda like the pancake recipe I came across and tweaked a bit. Or even the pumpkin pie....mmmmm. I'll be keeping those wonderful recipes forever.

For Those of You Trying to go Green

My coworker came across this video while checking out a website for a restaurant. This video might hit home for those who care about the environment. Me personally......I'm not too worried about the environment, but this video gets me most when the person talks about heart disease and cancer. The person talking is kinda boring and the video is slow paced, but the information it gives makes it worth watching.

Vegan Findings at my favorite Chinese Food Restaurant.....Magic Wok!

My favorite place to go for some Chinese food is a place in the Glendale Foothill area called Magic Wok. I'm so happy they have a huge menu of vegetable choices! When they mentioned bean curd on their menu I was really confused. What on Earth is bean curd? Well.......it's tofu (I was able to look it up on my husband's phone). I ordered their Hot Szechuan Bean Curd, but not spicy. It was the weekend for my husband which means he wasn't eating Vegan (he's eating Vegan only on weekdays), so he ordered the Mongolian chicken and added broccoli to the dish. I kept taking the onions and broccoli off the Mongolian plate and added it to my bean curd. It was so tasty and the best part is we took home left-overs for a snack for later.

• Some other dishes they have are....

Sauteed Bean Sprouts

Bean Curd Home Style

Bean Curd in brown sauce

Kon Pao Bean Curd

Orange Flavor Bean Curd

Vegetable Lo Mein

....and more

• Here's their website:

www.glendalemagicwok.com

If you go to Magic Wok be sure to tell everyone Courtney and her husband say hi

Reading Nutrition Labels

I got to check out a Ralphs Fresh Fare out in La Canada, Ca and found they had some low priced organic vegan foods. They carried some Gardein products that I haven't seen at Whole Foods and some non-dairy goodies. I came across Veggie Slices and another non-dairy cheese called Smart Beat. It was in the cheese section and upon looking at the ingredients I noticed both had Casein. Casein is from cow's milk! It is the main contributor to mucus build up in the lungs. It is also a glue for wood furniture and labels on bottles! This is the main reason why I'll read nutrition labels from now on. I can't trust products to tell me the truth on their packaging.

Be aware of the ways corporations hide certain ingredients in their nutritional labels. A good rule of thumb....if you don't know what the ingredient is then you shouldn't buy the product. I sometimes use my husband's phone to look up ingredients I'm not familiar with which helps a ton.

• Did you know "Natural flavors" can mean many things, including MSG and animal stock? I didn't realize that either!
• Are there two, three, or more sweeteners listed, such as sugar, corn syrup, maple syrup, agave nectar, or fructose? This is a trick to move the sugars down on the list of ingredients. Added together, they could be the number one ingredient. Separately, they might be the sixth, seventh, and eighth ingredients on the list.
• If a serving of food contains less than 1/2 gram of fat, the U.S. government allows the manufacturer to list the amount of fat as "0 grams". The food industry uses this loophole to hide the amount of fat in food. They specify a tiny, unrealistic portion size on the label. The tiny portion contains about 1/2 gram of fat, which they round down to zero.
• Be extremely aware of some foods making the claim "trans-fat free," when in fact, reading the ingredients list clearly shows that some hydrogenated oils were used. Partially hydrogenating oil is otherwise known as trans fat! This is the way corporations are able to hide trans fats in products. Trans fat causes heart disease and can lead to heart attacks and strokes! Don't buy products with hydrogenated oils.

http://en.wikipedia.org/wiki/Casein

http://www.vegan-weight-loss.com/nutrition-labels.html

http://www.britannica.com/EBchecked/topic/97862/casein-glue

http://articles.sfgate.com/2002-07-31/food/17554823_1_trans-fatty-food-manufacturers-blood-cholesterol

Pumpkin Pie

I used another recipe from, "The Joy of Vegan Baking," by Colleen Patrick-Goudreau. The recipe for her pie crust is amazing, but takes up 2 full-sized book pages. You'll have to buy her book for that part of the recipe. Here's the recipe for the pumpkin pie part.....

Pumpkin pie recipe:

• 1 pie crust
• 12 ounces silken tofu (firm)
• 2 cups pumpkin puree
• 1/2 cup pure maple syrup
• 1/2 cup firmly packed light brown sugar
• 1/4 cup cornstarch or arrowroot powder (I used cornstarch)
• 1/2 tsp. salt
• 1 1/2 tsp. ground cinnamon
• 1/4 tsp grated nutmeg
• 1/4 tsp ground ginger
• 1/8 tsp ground cloves

I cheated with the pumpkin spices....instead of buying cinnamon, nutmeg, ginger, and cloves I bought a pumpkin pie spice that included all of them already from Trader Joe's. It came out to 2 1/8 tsp of the pumpkin pie spice.

1. Preheat oven to 350 degrees. Prepare your pie crust or thaw a store-bought pie crust.
2. In food processor, blend together tofu, pumpkin puree, maple syrup, brown sugar, cornstarch, cinnamon, salt, nutmeg, ginger, and cloves until the mixture is completely smooth and creamy.
3. Pour the filling into the pie crust, and smooth the top with a spatula.
4. Bake for about 40-45 minutes, or until the crust is lightly browned and the outermost inch of the filling is set. Don't worry if the center is still soft; it continues to firm up as the pie cools.
5. Cool to room temperature and then chill until set, 1 to 2 hours. Serve chilled or at room temperature. Yield: 8 servings

I couldn't wait long enough for it to set, so it was a bit soft. It was still very tasty and I don't think anybody would be able to taste the difference. I topped my pie with a tofu whipped topping recipe I found online. I love this time of year!

Scrumptious Homemade Pancakes

It was a rainy day, so homemade pancakes with a Pumpkin Spiced Latte sounded like a great idea. My husband made the Lattes with almond milk and I was in charge of making the pancakes. A friend of mine gave me an amazing cookbook called, "The Joy of Vegan Baking," by Colleen Patrick-Goudreau where I found a recipe for pancakes.

Pancakes Recipe:

• 1 cup unbleached all-purpose flour (I used 1 cup white wheat flour from Trader Joe's)
• 1 Tbs. baking powder
• 1/4 tsp. salt
• 1 cup nondairy milk (I used soymilk)
• 2 Tbs. canola oil or melted non-dairy butter (I used canola oil)
• 3 Tbs. liquid sweetener, such as pure maple syrup, apple juice concentrate, or orange juice (I used pure maple syrup)
• Additional oil or non-dairy butter for cooking

I also added 1tsp. vanilla extract and sprinkled in some ground flaxseed. This is optional.

1. Combine the flour, baking powder, ground flaxseed, and salt in a bowl. In a separate bowl, combine the milk, oil, vanilla, and sweetener.
2. Add the milk mixture to the flour mixture and mix just until moistened; a few lumps are okay. (Don't overmix, or the pancakes will be tough.)
3. Heat a nonstick griddle or saute pan over a medium-high flame.
4. Pour the batter onto the griddle to form circles about 4 inches in diameter. Cook the pancakes for a couple of minutes on one side until bubbles appear on the surface. Slide a spatula under the pancake and flip it over. Cook the pancakes on the other side for another 2 minutes or so. Continue until golden brown on each side.

I made my pancakes bigger and ended up with 5 big pancakes. My husband and I couldn't finish them. If cooking breakfast for more than 2-3 people then you might want to double the recipe. These were light and fluffy for being wheat pancakes. I have to say that I prefer these over making pancakes with bisquick......yes....they were that yummy! Next time I hope to make them with some blueberries....mmmmmm.

Rip Esselstyn Helped His Fellow Firefighters Lower Their Cholesterol and Lose Weight....Here's How

This youtube video shows what some of the foods the firefighters eat at Engine 2 out in Austin, Texas.

An excerpt from the article:
It started with a bet between buddies. In mid-2003, fireman Rip Esselstyn and a colleague at Austin, Texas' Central Fire Station settled the debate of who had the lower cholesterol levels by jumping into the car to have their blood tested at a pharmacy. But for a third fireman, James "JR" Rae, who tagged along for the ride, the results of his own test were jarring: The 33-year-old, who had a family history of heart problems, had a cholesterol level of 344 mg/dL, putting him at dangerously high risk for coronary heart disease. Concerned about his friend's health, Esselstyn designed a fireman-friendly, plant-based diet to lower JR's cholesterol. In support of their colleague, the rest of Engine 2 followed the diet as well. JR's cholesterol dropped to 196 mg/dL, within the normal range, after three weeks. After this singular success, one fireman's diet--now formally dubbed the "Engine 2 Diet" or less formally, the "E2 Diet"---began to take off. Read more: http://www.livestrong.com/article/90553-firemans-diet/#ixzz15m4WLb7e

There's also video of some of the firefighters before and after available here:

http://www.youtube.com/watch?v=BMupNRZEtI8&feature=related

Some Vegan Celebrities

I wanted to list some female vegan celebrities I admire.......





Linda Blair age: 51

Natalie Portman age: 29

Carrie-Anne Moss age: 43

Gillian Anderson age:42

Vanessa Williams age: 47

Alicia Silverstone age: 34

Alyssa Milano age: 37

And some that I had no clue were Vegans.........

Anthony Kiedis from Red Hot Chili Peppers

Casey Affleck

Joaquin Phoenix

Toby Maguire

Woody Harrelson

Weird Al Yankovic

There are more vegetarian and vegan celebrities at the following site:

http://www.happycow.net/famous_vegetarians.html

The China Study & Forks Over Knives

This is what Mr. Clinton was refering to in his interview about going to a plant-based diet. In The China Study (compiled over 30 years), Dr. Campbell details the connection between nutrition and heart disease, diabetes, and cancer, and also its ability to reduce or reverse the risk or effects of these deadly illnesses. The China Study also examines the source of nutritional confusion produced by powerful lobbies, government entities, and irresponsible scientists.
http://www.thechinastudy.com/

There's also a movie coming out with Dr. Campbell, Dr. Esselstyn, and many other specialists called, "Forks Over Knives," where it is explained that a plant-based diet can either suspend or in some cases reverse most degenerative diseases that afflict us. It has a lot of interesting facts in the trailer alone. I can't wait for this movie to come out! Check out the trailer at this site:
http://forksoverknives.com/

Sweet & Sara's Smores

The original use of marshmallow to make a candy dates back to ancient Egypt, where the recipe called for extracting sap from the marshmallow plant and mixing it with nuts and honey. Now instead of the traditional marshmallow recipe using powdered marshmallow root the manufacturing companies use gelatin, which is derived from animal hides and bones. Gross!

I suggest everyone to try the vegan marshmallows made by Sweet & Sara found in the fridge at Whole Foods near the bakery. I tried out Sweet & Sara's smores. It is all covered in a Belgian chocolate with a graham cracker bottom. The bottom didn't taste like graham cracker, but it was a nice cookie taste. The marshmallow was the best part! The smore was too big for me to eat all of it in one helping so I ate a quarter of it and saved the rest for later. It was a bit pricey, but it's good for an occasional treat.

Check out their site to see their many yummy products:

http://sweetandsara.com/products.php

Information on marshmallows:

http://en.wikipedia.org/wiki/Marshmallow

Bill Clinton Became a Vegan....Lost 24 pounds

Trainer Bob Harper's Diet Plan---the Trainer from The Biggest Loser

Here's a little exerpt from the article:

"The doctor said I had high cholesterol -- and it had to be genetic because I eat well and exercise," Harper says. So he studied up on plant-based diets and tested out vegan living (no meat, eggs, or dairy) in an attempt to lower his cholesterol. To the shock of Harper and his doctors, his total cholesterol count dropped 100 points after making the switch.

To read more about Bob Harper's switch to being Vegan please visit this site:

http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/bob-harper-diet-plan/?sssdmh=dm17.484606&esrc=nwfitdailytip111710&email=1954980551

This just shows that even if you look healthy on the outside.....that doesn't mean you're healthy on the inside. I've heard of too many friends and family losing a loved one that was the picture of perfect health and then they pass away from a heart attack.

Tofurky Taste Test

Surprisingly the Tofurky was my husband's idea. He wanted to see if it was even close to the real tasting turkey. I was very hesitant in trying it because I was afraid I would hate it. It suggests having chopped up veggies being cooked with it, but I didn't have any of that. I wrapped it up in foil after I added the basting ingredients (plus a little bit of onion powder and garlic powder) and cooked it in the oven for an hour and 20 minutes. Then it cooked for an additional 20 minutes after re-basting it. It came with a giblet gravy I heated up in the microwave for few minutes being sure to stir it up every minute. The gravy looked a bit off from what I'm used to seeing as gravy.

When we cut it open we noticed the texture reminded us of canned ham. To my surprise....my husband really liked it! It did taste like a well seasoned turkey and it tasted even better with the gravy. The filling on the inside was like a moist stuffing mixed with some wild rice. I wasn't sure if I liked the inside filling or not, but my husband liked it. It also filled us up pretty fast and we had plenty of leftovers. My husband said the tofurkey tasted just like a turkey, but without the sleepy effect from regular turkey. I asked him if he would be interested in having the Tofurky again possibly next year and he said he'd buy it again......that's coming from the hardcore meat eater!

On the cute side......the Tofurky package came with a Holiday Tofurky postcard.

Some Thanksgiving Stuffing

Alrighty.....I attempted to make some stuffing. It didn't turn out too well, but not because it was bad.....I just didn't make it the way that would've been way better tasting. I followed the directions on the package of Canterbury Organics Dressing Mix and it turned out fine. I used No-Chicken broth and used Earth Balance butter.

What I think I needed to do was add some Gimme Lean sausage (meatless of course), a bit more No-Chicken broth, lots more Earth Balance butter, a whole chopped sauteed onion (or more), and I should've sauteed the celery before adding it in to be cooked in the oven. That would've tasted way better! At least I can buy Canterbury Organics again, but make it in a much better way next time.

Non-Dairy Cream of Mushroom Soup and Green Bean Casserole Recipes

I wanted to try to make a non-dairy version of my favorite side dish that is very popular for Thanksgiving time. This tastes exactly like the canned kind (maybe a bit better) and the best part is there's all-natural ingredients to this dish. Yummy!

Non-Dairy Cream of Mushroom Soup Recipe:

• 1/2 pound fresh mushrooms, diced
• 1 medium white onion, diced
• 3-4 cloves of garlic, diced
• 2 Tbs. Earth Balance butter
• 3 cups vegetable broth
• 3/4 cup tofutti non-dairy sour cream
• 2-3 Tbs. wheat flour (sprinkle slowly in while stirring)
• 3/4 cup soy milk (unsweetened)
• salt and pepper to taste

1. In a large pot (be sure to have one that has a lid) saute the mushrooms, onion, and garlic in Earth Balance butter until onions are soft.
2. Reduce heat to medium low and add the vegetable broth. Cover and allow to simmer for at least 45 min.
3. Add the flour, non-dairy sour cream, and soy milk, stirring well. Allow to simmer for another 30 min., or until soup has thickened. Season with salt and pepper to taste.

Green Bean Casserole Recipe:

• 2 cans french cut beans (don't use unsalted kind)
• 1 can french fried onions
• about 2 cups of the non-dairy cream of mushroom soup
• 1/2-1 white onion chopped
• salt and pepper to taste

1. Preheat the oven to 350 degrees.
2. Saute the chopped white onion with some Earth Balance Butter until soft.
3. In a large bowl mix 2 cans french cut green beans (drained before), the sauteed onion, and about half the can of fried onions (up to you how much fried onions).
4. Stir in about 2 cups of the non-dairy cream of mushroom soup to cover all the ingredients.
5. Place in a casserole dish and cook for about 15 min or when top is a bit golden.
6. Top with the rest of the french fried onions and place back in oven for another 5 min until golden brown on top.
7. Enjoy!

Taco Bell Adventure

My husband and I were out and about after going to a Back to the Future Event on Friday. It was late at night.....about 1am......and I was starving. I hadn't had anything to eat since the afternoon and kept saying just stop anywhere....I'M STARVING! We stopped at a Taco Bell and found that there were some Vegan options. We each got a 7 layer burrito with no cheese and no sour cream, a fresco bean burrito, and a tostada with no cheese. It's amazing that people can find a no-meat no-dairy option at a fast food restaurant. I wouldn't eat Taco Bell usually, but the occassional emergency stop for food is great.

On a side note.........I made a dress for the Back to the Future Event. The dress was crazy tight a month ago, so I thought I'd be okay for the event. I guessed wrong......the dress was so baggy that it was falling down most of the night. On the positive side...at least I'm still losing weight by not having meat and dairy.

Gardein Crispy Tenders

I ate three of these tenders along with some broccoli and teriyaki brown rice for my lunch today. I suggest cooking these tenders on the stovetop or in the oven instead of what I did which was microwave it (I was in a hurry). They were on the soft side because I didn't cook it like the directions said. I was super excited when I took a bite because the flavor was so amazing! The inside of the tender reminded me of a McDonald's chicken nugget, but made of all natural ingredients. I don't think anybody would be able to resist these! It's also nice that the calories and fat are way less than a fast-food chicken nugget.

These made me so happy!

Serving size 1.8oz, 5 servings per container, Calories 90, Total fat 1.5g, Total protein 9g, Iron 15%, Calcium 4%

Nate's Savory Mushroom Meatless Meatballs

My husband got Nate's meatless meatballs from Trader Joe's and wanted to try them out. I cheated and cooked them in the microwave for a minute and added them to my spaghetti. To sneak in some veggies in the spaghetti I sauteed some chopped onions, zucchini, asparagus, and cabbage. It's a good way to get my husband to eat his veggies ;-)

He hates mushrooms, but loved these meatballs. They were seasoned just enough and when you look inside them they looked like they were made of real meat. I didn't see any mushrooms inside. I had to double check the bag to make sure they were meatless. They were a bit on the soft side, but that's because I microwaved them. I recommend cooking them on the stove to give the outside of the meatball more of a tougher texture.

These would be super yummy as an appetizer for a party! I can imagine cooking them on the stove and transferring them to a crockpot with some BBQ sauce or some sweet n' sour sauce. Nobody would be able to tell they're meatless.

There's also original flavor and zesty Italian I need to try out.

3 Meatballs per serving, Calories 100, Fat 4.5g, Carbs 6g, Protein 8g, Iron 10%, Calcium 4%

You Could be Consuming Cloned Meat and Milk and Not Know it!

On Jan. 15, 2008, about a year after its initial announcement, the FDA finalized its safety ruling, green-lighting the sale of meat and milk products from the offspring of cloned animals.

Due to the high cost of cloning, cloned animals are primarily used for breeding purposes. For instance, a milk supplier would clone the cow that produces the most milk out of the herd and then use those clones to breed more milk producing cows. The farmer would sell the milk of those offspring, not of the clones themselves, since they would be more valuable as breeders. As of March 2008, the USDA estimated that there were around 600 cloned animals used for breeding in the United States.

The U.S. Department of Agriculture (USDA) also requested that manufacturers refrain from selling products from actual cloned animals to allow the market to catch up to the technology. They were "requested" to not sell, but what is stopping them from selling the clones for meat? There's no law that prohibits the selling of cloned meat for human consumption. I can imagine them using the cloned animals for meat after they're done being used as breeders. Why waste good meat?

The FDA doesn't require special cloned meat labeling for food manufacturers that sell meat and milk from cloned offspring. Also, there's no scientific test to determine whether a meat or milk product came from cloned animal lineage.

­The FDA announced in September 2008 that cloned meat and milk may already be in the nation's food supply.

http://recipes.howstuffworks.com/cloned-meat.htm

http://articles.cnn.com/2008-01-15/health/fda.cloning_1_meat-and-milk-clone-free-center-of-food-safety?_s=PM:HEALTH

http://www.scientificamerican.com/article.cfm?id=are-we-eating-cloned-meat

http://www.salon.com/technology/how_the_world_works/2010/09/14/attack_of_the_cloned_4_h_blue_ribbon_winners

Calculating Protein Needed

When I started to eat Vegan foods a lot of people were concerned about me not getting enough protein. As long as my diet contains a variety of grains, legumes, and vegetables, my protein needs are easily met. Diets that are rich in protein, especially animal protein, are known to cause people to excrete more calcium than normal through their urine and increase the risk of osteoporosis.

Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum.

So according to this calculator I should be having 48.47 grams of protein a day. I still might be having too much protein needed even on a plant-based diet.

Here's just a few of the plant-based proteins:
FOOD , AMOUNT , PROTEIN(gm) ,PROTEIN(gm/100 cal)
Tempeh 1 cup, 41, 9.3
Seitan 3 ounces, 31 , 22.1
Soybeans, cooked 1 cup, 29 , 9.6
Lentils, cooked 1 cup, 18, 7.8
Black beans, cooked 1 cup, 15 , 6.7
Kidney beans, cooked 1 cup , 13 , 6.4
Veggie burger 1 patty, 13 , 13.0
Chickpeas, cooked 1 cup, 12 , 4.2
Veggie baked beans 1 cup , 12 , 5.0
Pinto beans, cooked 1 cup, 12 , 5.7
Black-eyed peas, cooked 1 cup , 11 , 6.2
Tofu, firm 4 ounces , 11 , 11.7
Lima beans, cooked 1 cup , 10, 5.7
Quinoa, cooked 1 cup , 9 , 3.5
Tofu, regular 4 ounces , 9 , 10.6
Bagel 1 med.(3 oz) , 9 , 3.9
Peas, cooked 1 cup , 9 , 6.4
Textured Vegetable Protein, cooked 1/2 cup , 8 , 8.4
Peanut butter 2 Tbsp , 8 , 4.3
Veggie dog 1 link , 8, 13.3
Spaghetti, cooked 1 cup , 8 , 3.7
Almonds 1/4 cup , 8, 3.7
Soy milk, commercial, plain 1 cup , 7 , 7.0
Soy yogurt, plain 6 ounces , 6 , 4.0
Bulgur, cooked 1 cup , 6 , 3.7
Sunflower seeds 1/4 cup , 6 , 3.3
Whole wheat bread 2 slices , 5, 3.9
Cashews 1/4 cup , 5 , 2.7
Almond butter 2 Tbsp , 5 , 2.4
Brown rice, cooked 1 cup , 5 , 2.1
Spinach, cooked 1 cup , 5 , 13.0
Broccoli, cooked 1 cup , 4 , 6.8
Potato 1 med.(6 oz) , 4 , 2.7

http://lowcarbdiets.about.com/od/nutrition/a/protein.htm

Homemade "beef" Seitan

I wanted to find a cheaper way of having my "meat" so I used the recipe from "La Dolce Vegan" by Sarah Kramer. Even my neighbor was asking what we were cooking because it smelled so awesome.

Basic Instant Gluten (Seitan)
1/2 cup instant vital wheat gluten flour
1/2 cup water
In a medium bowl, stir together the wheat gluten and water until it becomes elastic. Knead for 5 minutes and set aside. It may look like there's not much, but it will double in size once it's cooked in broth.
"Beef" flavor Broth:
2 cups water
1/4 cup tamari (it's like a soy sauce)
2 tsp vegan Worcestershire sauce
2 tbs nutritional yeast
1 tsp onion powder
1/2 tsp cayenne pepper
1/4 tsp dried sage
In large saucepan, bring all of the broth ingredients to a boil. Slice gluten into steaks, chunks or strips and drop carefully into broth. Reduce heat and cover with lid. Let simmer for 50-60 minutes, stirring every 10 minutes. Use "beef" immediately in your dish of choice or store in the fridge for up to 6 days or freezer for up to 6 months. For a chewier texture, once you've boiled the "beef," bake it at 350 degrees in a lightly oiled baking dish for 30 min.
Makes 2 large or 4 small servings.

It was full of flavor and had a bit of a kick to it. I think I should cook it in the oven after for a better texture.

Serving Size: 1/4 cup (30g) Servings Per Container: 20.00, Calories 120, Total fat .5g, Total Carbs 6g, protein 23g, Iron 9%, Calcium 4%

http://www.bobsredmill.com/vital-wheat-gluten.html

Food Recalls.....cilantro...eggs...romaine lettuce...cheese...

Costco Recalls Cheese Linked to E. coli Outbreak
By Linda Doell Nov 5, 2010
Costco is warning consumers not to eat Bravo Farms Dutch Style Gouda sold in its stores because of the link to E. coli outbreak that has sickened 25 people in 5 states.

More Mauri Brand Gorgonzola Cheese Recalled
by News Desk Nov 15, 2010
A recall of Mauri brand Gorgonzola cheese sold by Costco Wholesale Stores in Colorado because of potentially deadly E. coli bacteria has been expanded to include additional packages...

Salinas Grower Recalls Romaine Lettuce
by News Desk Nov 11, 2010
River Ranch of Salinas, CA has recalled whole head romaine lettuce because of potential Salmonella contamination.The bulk-packed lettuce , with no individual labeling, had the lot code 13816 291.

More Eggs Added to Cal-Maine Recall
by Mary Rothschild Nov 10, 2010
Cal-Maine Foods, Inc. Tuesday provided more information related to the egg recall it announced Nov. 5.
The Mississippi-based company said an additional 120 dozen shell eggs have the potential to be contaminated with Salmonella Enteritidis and added those to the 24,000 dozen (about 300,000) included in an initial recall.
The latest batch recalled was packaged as Pippin Loose Medium with a plant number of 1457, a Julian date of 282 and a sell-by date of Nov. 7, 2010. Eggs in the earlier recall were sold under the brands James Farm, Springfield Farms, Sun Valley and Sunny Meadow and had sell-by dates ranging from Nov. 7 to Nov. 24.

New 300,000 Egg Recall
Over the weekend, Mississippi's Cal-Maine Foods Inc., based in Jacksonville, announced it had recalled nearly 300,000 unprocessed eggs from Ohio Fresh Eggs, LLC.

Salmonella Fears Prompt More Cilantro Recalls
by News Desk Nov 08, 2010
Orval Kent, a maker of refrigerated prepared foods, has announced that it is voluntarily recalling 23 nationally sold products because they may be contaminated with Salmonella.The company said the products...

Cilantro Problem Prompts Trader Joe's Recalls
by News Desk Nov 06, 2010
Cilantro in several Trader Joe's products may be contaminated with Salmonella. The company has alerted its customers to a recall of:--Cilantro Dressing with a sell-by date of Feb. 9, 2011,...

Salmonella Warning Issued for Red Leaf Lettuce
by News Desk Nov 06, 2010
Southern California residents are being warned by health authorities not to eat certain Fresh Choice Marketing red leaf lettuce sold at three grocers because the lettuce may be contaminated with Salmonella.

http://www.walletpop.com/blog/category/food/page/2/
http://www.foodsafetynews.com/sections/food-recalls/

Flaxseed

This is one of my favorite egg replacers when baking. I mix 1-2 tbs of ground flaxseed with 3 tbs of water and let it sit for 2-3 min before adding it into my batter of whatever I'm making. Flaxseeds have way more nutrition than eggs and here's why.........

Some call it one of the most powerful plant food on the planet. These seeds contain high levels of dietary fiber including lignans (which acts as an antioxidant), an abundance of micronutrients and omega-3 fatty acids. Flax seeds may lower cholesterol levels, especially in women. Initial studies suggest that flax seeds taken in the diet may benefit individuals with certain types of breast and prostate cancers. A study done at Duke suggests that flaxseed may stunt the growth of prostate tumors, although a meta-analysis found the evidence on this point to be inconclusive. Flax may also lessen the severity of diabetes by stabilizing blood-sugar levels.

For more information be sure to check out these links:

http://www.webmd.com/diet/features/benefits-of-flaxseed

http://en.wikipedia.org/wiki/Flax

Perfect Homemade Banana Bread

I had some really ripe bananas, so I took a regular banana bread recipe I had and changed it up a bit. My husband and I tried it and couldn't tell a difference from the original recipe. It was super yummy with some added Earth Balance Butter on top. This recipe is a keeper!

Banana Bread Recipe:

• 1/2 cup Earth Balance Butter
• 1/4 cup vegetable oil
• 3/4 cup maple syrup (make sure it's the real thing....i used organic 100% maple syrup from Wholefoods)
• 1/2 cup brown sugar
• 2 eggs substitute (I used 4tbs. ground flaxseed with 6tbs. water together....let sit 2-3min before putting it in the recipe)
• 1 1/2 cups ripe mashed bananas
• 1 tsp. vanilla extract
• 2 cups flour (I used white all-purpose, but you can also use some wheat flour)
• 1 tsp. baking soda
• 1/2 tsp. salt
• additional brown sugar for top of batter

1. Mix together butter, oil, brown sugar, maple syrup, and eggs.
2. Add mashed bananas, vanilla and stir together well.
3. Mix in flour, baking soda and salt, stirring until it is blended well.
4. Pour into 1 greased large loaf pan.
5. Sprinkle with additional brown sugar generously over top of batter, using your hand to gently pat some of it into the batter.
6. Bake at 325 degrees: large loaf pan for about 1 hour. Be sure to check a bit before.
7. Allow bread to cool in pan for 20 min.
8. You can change up the recipe by adding any of the following: Miniature chocolate chips, shredded coconut, chopped walnuts, or even some macadamia nuts.

Enjoy everyone!

My Lunch at Kabuki

Even when you go to a sushi restaurant you can still find amazingly great meals! I ordered this huge Soy Ramen Soup (you can't tell in the picture but this was a humongous soup bowl) . It had ramen noodles, soy broth, asparagus, grilled onions, bean sprouts, cabbage, and green onion. Everything tasted so fresh especially the asparagus that had a nice crunch to it. The soup was so filling! This soup was so good that my husband started to eat it and said he's going to order it next time. There was still plenty left over to take home. This soup comes with either a miso soup or salad. I had it with some miso soup that had some fresh green onion on top. I had some craving for some sushi bites, so I ordered the asparagus roll and asked them to add some avocado. I didn't even miss the fish on the roll. Delicious! What's nice is the complementary edamame that comes with the meal as an appetizer.

You can also try out some avocado sushi rolls, vegetable tempera, brown rice, and even ask for meals without meat. Be creative and enjoy!

Vegan Pepperoni Pizza

Last night I had a craving for some pizza. Since I wanted pizza quickly, I used an already made crust by Rustic Crust that is made from all natural ingredients. The crust has 5 servings ....per serving it is 130 calories, 1g sugar, and 5g protein. I used an organic pizza sauce I found at Whole foods. I then added some garlic, olives, pineapple, and a little bit of Daiya mozerella cheese. To top off the whole pizza I added some Yves pepperoni slices. They looked weird compared to the meat pepperoni, but it tasted exactly the same as pepperoni. I baked it all in the oven at 425 degrees for 8 minutes. The dough came out crunchy which my husband likes. I like to have a softer dough so I think I should cook it less next time or make some pizza dough from scratch. At least the pizza was really yummy and I also got full from it really quick.

Always read the ingredients to everything you buy! I noticed the Yves pepperoni said in the ingredients that it may contain egg. It is manufactured in a facility that uses egg ingredients. I also think I should limit the amount of the processed "meats" I find. The pepperoni had a lot of ingredients I didn't recognize. Scary.

http://www.rusticcrust.com/
http://www.daiyafoods.com/
http://www.yvesveggie.com/products/detail.php/meatless-pepperoni

One Month Update

• It's been one month of me trying to be vegan and I'm amazed at my body's transformation. I can still eat a lot of my favorite foods and have discovered a lot of foods I never knew existed. The first week was hard until I discovered alternatives to my favorite foods.

• I noticed my taste buds have changed a bit. I used to be able to eat tons of Baked Lays chips and now they taste too salty to me and aren't as satisfying. I used to hate bell peppers and now I crave them in most of my meals. It's as though my taste buds are tasting more of the flavor in dishes.

• Now I'm a really deep sleeper at night so when I wake up I'm refreshed. It's easier for me to get out of bed where as before I would drag. I still have some days every now and then, but that's because I stayed up really late. Most days I feel as though I have coffee in my system.

• I hate to admit, but I used to be depressed for no reason at least once a week. It's not like I have a bad life...not at all......I would get this sad feeling out of nowhere. I haven't been sad or depressed since starting this new way of eating. I'm either happy or super happy. Even other people have noticed a change in me and I contribute this to my happy mood from eating better. Plus I haven't had any headaches so far. I used to get those at least twice a month.

• My body has gone down in size and my jeans are really baggy now. I was on the edge of having to buy new pants since I could barely squeeze into my jeans. I'm so glad I don't have to go out and spend money on a bigger wardrobe.

• At first my body was going through detox, so my face broke out a bit. After I got through the detox my skin is almost flawless. It's so nice not to worry about pimples anymore.

• For ladies eyes only--------> This is very personal, but I have to mention about that time of the month. Yep, Aunt Flo.....crimson wave.....yeah....I know....gross. I usually would have cramps 4 days prior up until 2 days before it ended (that's a little more than a week of pain). This month I didn't have any pains before which is so great! I only had pains on day 2 of my period and it lasted only for a few hours. Plus it was lighter and ended before it usually does. I didn't have any mood swings either (which made my husband happy). I think I found a cure for PMS! I'm sure other girls' bodies react differently, but for me this diet helped me for that time of the month. I hope that it's like this again for the next time Aunt Flo visits.

• The best part about eating this way is that I'm never starving. I don't have to punish myself if I have a piece of vegan cake or a vegan cookie because I'm allowed to have it. All the diets I have tried never worked out for me because I would miss my favorite foods and go back to old eating habits. This way I can still eat my favorite foods....just the healthy versions. At first I did this as an experiment to try something new and to lose weight. Now I find this is something I can do the rest of my life and not have to worry about weight again.

Thanksgiving History

It's tradition to eat turkey based on the first Thanksgiving......not so!

Sarah Josepha Hale, who lived from 1788-1879, was an editor well known as the author of the popular nursery rhyme "Mary Had a Little Lamb." In 1827, Sarah Hale, became the editor of a popular magazine and began calling for a national celebration of Thanksgiving and so began a 40-year quest to make this happen.

Sarah began writing romantic accounts of the First Thanksgiving including recipes for roasted turkeys, bread stuffing, and pumpkin pies.....none of the things would have actually been on the table of the first Thanksgiving. The first Thanksgiving had no turkey! They didn't even have pumpkin pie!

When we eat turkeys and pumpkin pie and cranberries on Thanksgiving, if we think we’re being true to some sacred tradition based on a real event, we’re not.

Just so you know.......turkey meat is abundantly laced with sodium nitrate. Sodium nitrate is a chemical preservative, but a carcinogenic (cancer-causing) one. Also, consider the fact when you eat turkey, you only eat the female turkey, as the female naturally grows larger than the male, due to hormones. Female turkeys are constantly shot up with synthetic hormones (chemical estrogen called estridiol) and thus, become so large in size that the male turkeys cannot naturally copulate with them. Therefore, female turkeys are artificially inseminated for procreational purposes. They are also given antibiotics that stay in the meat we eat. FYI... free-range doesn't mean they actually are free-range so don't be fooled..... look it up. I'm just focusing on what's in the meat.....you can look up on youtube and google about the cruelties they go through.

Think about this! You are what you eat!

http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6T2R-3XWRPRB-1B&_user=10&_coverDate=07%2F31%2F1995&_rdoc=1&_fmt=high&_orig=search&_origin=search&_sort=d&_docanchor=&view=c&_searchStrId=1536102762&_rerunOrigin=google&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=f800512f9f4cba7cab3acb2957d99712&searchtype=a

http://www.quiltersmuse.com/sarah_josepha_buell_hale.htm

http://www.warriorfitnessworld.com/articles/2007/10/sodium_nitrite_in_processed_me.php

http://blog.foodnetwork.com/healthyeats/2009/03/27/food-additive-to-watch-sodium-nitrite/

Skinny Bitch by Rory Freedman and Kim Barnouin

Wow.....this book has altered a lot of my feelings towards even thinking about eating certain foods. The book is very forward and at times a bit vulgar, but has a ton of information to help anyone be a skinny b!%@#. I found myself crying and had to take a break from the book when I was reading Chapter 4: The Dead, Rotting, Decomposing Flesh Diet. The book is a great way to make people kick their bad habits with knowledge of what certain foods do to the body and what's in our food. I was impressed at all the information and studies the book had to back up every comment. I like how she explains the title of her book as her way of getting attention to sell books and not to promote bitchiness. This is a definite must read!

Thank you to everyone who recommended this book to me and I recommend others to read it too!

Gardein Buffalo Wings

I was able to try these out a few weeks ago while making myself dinner. I cooked them on the stove top to give them a nice outside texture and then drenched them in the sauce they came with. The first bite was yummy, but then my mouth was on fire. I am the type to eat mild salsa at a restaurant, so I am a baby when it comes to spice. If you love spicy then you will love these! If not you might want to try the Gardein chicken tenders with some of Frank's Red Hot buffalo sauce instead.

Per Serving: Calories 120, Fat 2.5g, Carbs 8g, Protein 16g

Healthy Egg Replacers and Why Say No to Eggs

Egg-Free Baking Tips

• Vinegar and Baking Soda: For a rising or lightening effect in cakes, cupcakes and breads, combine 1 teaspoon of baking soda with 1 tablespoon of vinegar.

• Ground Flaxseed: Rich in essential omega-3 fatty acids, 1 tablespoon of ground flaxseed whisked with 3 tablespoons of water in a blender or food processor will replace one egg. Flaxseed works best in nutty, grainy items like pancakes, waffles, bran muffins and oatmeal cookies.

• Bananas: For its binding abilities, half of a potassium and magnesium rich mashed or pureed banana will generally replace one or two eggs in breads, muffins, cakes and pancakes.

• Applesauce: Full of fiber and vitamin C, unsweetened applesauce offers the binding and moisture needed in baked goods. 1/4 cup equals one egg. Applesauce works best when you want the results to be moist, as in brownies.

• Silken Tofu: Rich in protein and fiber, but without the cholesterol and little, if any, saturated fat, this soy-based ingredient works best in dense, moist cakes and brownies. One egg can be replaced with 1/4 cup of tofu whipped in a blender or food processor.

• ENER-G Egg Replacer: Available in a handy box in most food stores, this nonperishable powdered product works well in baking, but is best in cookies.

Adapted by Rhode Island Vegan Awareness from The Joy of Vegan Baking: The Compassionate Cooks’ Traditional Treats and Sinful Sweets, by Colleen Patrick-Goudreau, 2007.

Why "free-range" "organic" "cage-free" isn't really what you think........

Our chickens are fed a diet of mostly corn and soy and crowded in tight pens in horrendous conditions... when the fact is that a chicken was meant to roam around the outdoors eating a mixture of greens, insects, worms, seeds, etc. When chickens are kept inside in tight quarters and fed only grains, it leads to an unhealthy meat for you to eat, and less healthy eggs. This is probably a big reason why we had the recent egg recall.

Free-range hens are debeaked as chicks at the hatchery. Debeaking is a painful facial mutilation that impairs a hen’s ability to eat normally. Typically, 2,000 to 20,000 or more hens - each hen having one square foot of living space the size of a sheet of paper - are confined in a shed with little or no access to the outdoors. The door may be open for only five minutes and the farm still qualifies as “free-range.” If the hens can go outside, the exit is often very small, allowing only the closest hens to get out. And the “range” may be nothing more than a mudyard saturated with manure. “Cage-free” means that, while the hens are not squeezed into small wire cages, they never go outside. “Cage-free” hens are typically confined in dark, crowded buildings filled with toxic gases and disease microbes.

Egg production produces “excess” male chicks with no commercial value since male birds don’t lay eggs. Therefore, the baby brothers of all hens used for all egg production - regardless of the label - are suffocated to death in trash cans, electrocuted, gassed, or ground up alive as soon as they break out of their shells. For every “free-range,” “cage-free,” or “organic” hen, a baby rooster is born and trashed. No federal laws protect chickens from abuse under any label.

These horrible conditions of chickens is the main reason for all the news about contaminated food (including eggs).

http://www.grist.org/article/2010-08-31-after-a-half-billion-bad-eggs-get-fda-reveals-filthy-conditions-/

http://www.upc-online.org/freerange.html

http://www.diet.com/dietblogs/read_blog.php?title=&blid=20840

The Ultimate Chicken Swap!!!!!

It might look like chicken, but it's not chicken! A coworker of mine told me about Whole Foods having an amazing "chicken" that wasn't chicken. I went to Whole Foods and they have a section where there are already prepared foods. I asked them for their Gardein chicken for Vegans and bought two of the rosemary flavored pieces. It was about $4.50 for the two cuts.

My husband made the gardein for us during my lunch break. He heated it up in the pan with some diced garlic and Earth Balance butter. He sauteed some spinach, bell peppers, garlic, and corn with some coconut oil and it was very yummy. He said a little goes a long way with the coconut oil so start off a little at a time. The whole wheat roll is homemade by my best friend's mom. I heated the rolls up in the microwave and spread on some Earth Balance butter. When cutting up the Gardein I noticed even the Gardein looked like chicken on the inside. AMAZING! This Gardein was the ultimate chicken swap!!!!

They have some made daily, but you can call ahead at Whole Foods and ask for their already prepared food section if you want a certain flavor. They offer chicken or beef and have the following flavors available: Plain, garlic, rosemary, BBQ in a dry rub form instead of sauce, and carbonera (medium spicy Tex Mex flavor)

This is the best "chicken" I've tried so far! Mmm Mmm

Thinking About Giving Vegan a Try?

Remember........You can tailor this way of eating such as eating vegan only on weekdays or having meat only at dinner time.......there are many choices to make yourself healthy. I'm working towards getting away from meat and dairy completely. My husband has decided to try eating Vegan on just weekdays. Just know it's all a matter of baby steps and trying out new foods and recipes.

Here are a few tips if you want to try eating Vegan.......

• Try to make your meals 1/4 protein, 1/4 grain, and half vegetables. I sometimes load up more on the veggies. You can even have meals that are half grain and half veggies. Just remember......eat mostly veggies.


• Finding protein is not as hard as you'd think. Some protein sources include beans (I try to have different kinds of beans in my meals often), tofu, seitan (another favorite), tempeh (I haven't tried it yet), and try some different meat substitutes (Morning Star, Gardein, etc.).


• Eat your VEGETABLES! Try as many different varieties and color veggies as much as possible. I suggest the leafy green ones (collards, bok choy, brussel sprouts, cabbage, kale, etc.) to include in your diet the most. These veggies have the most nutrients to nourish your body. Did you know a red bell pepper has more vitamin C than an orange? Even more reason to put more veggies in your meals.


• When eating grains try to stick with whole grains. Some grains include brown rice (my favorite), wild rice, couscous, quinoa (better mixed with veggies or with seasonings), oats, barley, whole wheat, whole grain cereal (find one with a little sugar...not tons), pilafs, noodles, tortillas and any others you discover.


• Try to limit your processed foods intake and have more of the natural foods.


• Find substitutes for your favorite foods.....I found coconut milk ice cream as my new favorite.
  

• You can have your dessert, but try to have only 1-2 servings. No need to go overboard....just have a bit to satisfy your sweet tooth. You can even try having some fruit instead for dessert. I usually have one fruit a day and cookie or scoop of ice cream after dinner.


• Look up vegan recipes to try out. There are also lots of vegan cooks on youtube you can learn from.


• Plan your week of meals ahead of time and make a grocery list. You can make your meals the night before. I tend to make a big batch of food to eat for two days at a time.


• Try out organic natural sauces and spice combos to try on your meals. My favorite is teriyaki sauce or using the spices....onion powder, pepper, smoked paprika, garlic powder, and others.


• As a snack try to make a big yummy salad with a non-dairy dressing (not too much dressing) or try having soup (homemade is best...not can)....I like the brand Imagine which comes in a box and it's organic. It's good to have a soup or salad everyday for one of your snacks.


• Be sure to chew your food very well. Do not just shovel it in your mouth and swallow it whole. Sometimes I use chopsticks to help slow myself down because I tend to forget.


• Try to have less sugar and more of the natural sweeteners. There's maple syrup, brown rice syrup, agave syrup (it's like honey), molasses, and others you may discover. You can find many recipes online.


• It's always best to have a multi-vitamin once a day with a meal.


• You can have alcohol....just try to limit the amount. I like to have the occasional rum with pineapple, coconut, and pomegranate juices.


• Try to limit your soy (soy beans, soy sauce, tofu, etc.). Having too much soy products can have bad health affects, but having a limited amount is really great for your body. Try keeping it to once a day.

I understand this is a lot of information so take it slowly. It's not difficult once you know the certain foods that nourish your body.

To know if you should eat it be sure to ask yourself.......does it have meat, egg, or dairy in it? If yes, then don't eat it.