A Little Myths Busting

After a conversation with my friend Leslie and an additional one with Laura, I thought I'd share a few more things.

Soy beans are almost pure protein

Vegans do get plenty of protein. Most plants have it, such as beans, spinach, nuts, and even apples! And it comes with vital things like vitamins and fiber. And has no---and I mean ZERO---cholesterol.

Chia seeds are packed with calcium

We also get plenty of calcium. Celery, figs, almonds, and kale actually have more calcium than milk!

Better than fried chicken.

And tofu is delicious when prepared correctly. If you had a bad tofu experience, I am truly sorry because you are missing out on something amazing. It can be meaty, chewy, silky, smooth, sweet or savory. There are various preparations and cooking methods that transforms ordinary bean curd into things better than meat.



And a vegan diet is cheap. Meat is expensive because mass-production uses a lot of resources. Some special vegan items are usually only available at health food stores and can be expensive, but that doesn't mean you have to get them. You can buy majority of what you need to be a vegan at a normal, cheap grocery store (I get most of my food from Wal-Mart actually). And if you shop smart, you can walk away from a health store with a small bill too. And the cheapest produce is always be at your local farmers market. I spend about $15 and get close to 3 weeks worth of food for myself.

However, all of this is only true if you actually eat fruits and vegetables. Eating a bowl of cereal for breakfast, a soy cheese and Tofurkey ham for lunch, a bowl of pasta for dinner, and rice ice cream for dessert will not give you adequate nutrition because all you consumed were grains. In fact, you will probably gain weight and have other health problems as if you ate meat. You need green (and other colorful stuff) in there too to be truly nourished and healthy.

So, I hope you figured out by now that all I really do eat is vegetables. And if you don't believe any of this, look it up for yourself! I also hope you have noticed that I really want everyone to learn about their food. I promise it will change you for the better and one click on Google can teach you so much.

Here is a cute little song that sums this all up. 

Here Comes Summer: Brats, Fries and Coleslaw

The semester is almost over, which means soon it will be summer. I am staying for summer classes so I will miss the lovely summer back home in Oregon.  So I decided to bring a little of an Oregon summer to me with a Tofurkey brat, sweet potato fries and an light coleslaw.

Tofurkey is made by the Hood River, Oregon-based company Turtle Island Foods Inc, ---and one of the best vegan brands out there. Not only is their name-sake product, Tofurkey amazing (even my carnivorous dad and brother look forward to some every Thanksgiving), they also make delicious brats and sausages too. Their Beer Brats are my favorite. They make me think of home because they are made with Full Sail Ale (another fine Oregon product). The texture and taste are perfect, and they are even juicy and sizzle on the grill. I put mine in a whole wheat bun, and topped it with ketchup and mustard. Doesn't get much more summer-y than a big juicy brat. And you will live to enjoy more summers since this brat has zero cholesterol.

Sweet potatoes are not only sweet, but super as well. They are a superfood, which means they have a lot of vital vitamins and minerals. Sweet potatoes are packed with fiber, antioxidants, and anti-inflammatory properties. I love them in curries and stews, but they make great fries. I have always liked them better than regular fries, especially when seasoned with herbs. They are easy to make, but I had a few Alexia Sweet Potato Julienne Fries in the freezer that needed to be eaten.

I had some cabbage and apple that needed to be eaten as well, so I made a simple light coleslaw. I hated coleslaw as a kid because they were the traditional "more-mayo-than-anything-else" style. I like mayonnaise, just in moderation. Veganaise is hands down the best mayonnaise ever, vegan or otherwise. Please try it, it's soooooo creamy. I sadly don't have any Veganaise so I used Annie's Goddess Dressing. I also suggest adding raisins, nuts, and carrots to the coleslaw for some sweetness and crunch.

Not only is this meal delicious and healthy, it is also easy. The only hard part is waiting for the coleslaw to chill. This is proof that healthy food can be fast food.


Here Comes Summer Dinner:
Light Coleslaw:
2 cups cabbage, shredded (any kind is fine, I used Chinese)
1 large red apple, chopped (I used golden delicious)
1/2 to 1 cup, depending on taste, Annie's Goddess Dressing
1 tbs sesame seeds
1/2 tbs mirin
salt and pepper to taste

Brats and Fries:
Frozen Sweet Potato Fries
Garlic salt
Tofurkey Beer Brats
Whole wheat hoagie rolls (the brats are too big for a simple hot dog bun)
Plenty of ketchup, mustard or other condiments

Sweet, crispy, and a little tangy.

To make the coleslaw, combine all the ingredients in a large bowl and mix until the cabbage is thoroughly coated. Refrigerate for at least 2 hours before serving. I made mine the night before. Makes about 4 servings.

 Actual serving size. Don't let your eyes fool you, it was plenty.

Cook your fries according to the directions on the package. Or, you can always make your own. To cut down on fat, use cooking spray instead of oil to grease your cooking tray. Sprinkle with garlic salt for a nice contrasting flavor to the sweetness.

I fed one of these to an ex once and he had no idea it was tofu.

I microwaved my brat for one minute, but they do come out better on the grill. See the package for proper cooking instructions.

Pop the brat into the bun and top with as much ketchup, mustard or any other condiments you like.

Plate up your brat, a serving of fries, and generous scoop of slaw and enjoy a little taste of summer (and Oregon!)

Glass of Reed's Cherry Ginger Brew and Animal House
to re-live my UO days, can't believe it's almost been a
year since I graduated!

After I left the store, I realized this would have been a perfect Oregon summer dinner if I made a marion berry pie for dessert, but I didn't feel like going back to the store. I will make it for another post soon.

How Veganism Changed My Life

My friend Laura asked me a slew of questions about being a vegan today, and I thought I should share some answers.

She asked me if I physically felt better, not just morally or emotionally. And I honestly felt different--better within a week. All my pre-vegan research highlighted weight loss, increased energy, and clearer skin, all of which I experienced.  I have lost 15 lbs in the past year, some of it is due to increased exercise and not being able to eat after my tonsillectomy, but I know I would have gained it back if I ate like I used to. Increased energy came from the weight loss but also from a surprising effect I wasn't expecting: my head cleared.

I really can't explain it properly. It was like some invisible veil was lifted from my brain and everything changed. I thought faster and more efficiently. I could pay attention and retain more in class (I wish I kept my class notes, you could actually see a difference in quality). I believe this is from no longer having all the hormones from the dairy in my system. And yes, there are hormones in majority of dairy products (organics being the exception). Cows are not meant to produce milk all the time. Like all mammals (humans included), they produce milk to feed their newborn offspring. Cattle farmers inject them with hormones to make them produce milk. And they give them a lot of hormones constantly, so it is no wonder that it ends up in their milk. Cow hormones are for cows, our bodies have no use for them so they end up interfering with our endocrine system. I don't know for sure how it all works, but there is a lot of research on the subject and I encourage you to check it out for yourself. But, I can say that I personally have noticed a difference. I confess I've had slip-ups and eaten non-vegan food in the past year, and by the end of the day feel that veil drop and then magically lift a couple days later when it's out of my system.

Another amazing change was my skin. I remember on this celebrity diet show I saw on VH1, Alicia Silverstone said her skin started to glow once she went vegan and I thought whatever. But I have to admit, it's true. I had HORRIBLE acne has a teenager and nothing I tried made a difference.  When I went vegetarian at 18, I also started drinking soy milk and eating other non-milk products because I  always hated the taste of straight cow milk. One month later when I left for college, it was as if I had a brand new face. Some of it could be from simply growing up, but it was so drastic I have to say the lack of dairy had to have been a significant factor. I've had maybe 3 breakouts since I have gone vegan and I even changed from combination skin to normal (actually, the make-up technician at Sephora was surprised at how unclogged and oil-free my skin was when I went a few months ago).  I love my skin now. It's clear and very even, and I have been often told it glows.

Here are a few other changes veganism brought to my life (sorry if some are a little gross but it's important for the body to work as a whole, which includes some gross stuff):

• Better breath (less bacteria to stink up your mouth)
• No excess phlegm  
• Smell better overall (not that I smelled before, but my friend told me I smell "neutral" now)
• Lighter menstral cycles (less hormones)
• Digest food easier (dairy is pretty hard to digest)
• Very regular (nothing hard to digest, so no problems)
• "You have the best blood pressure and heart rate I have ever seen," quote from the nurse at the campus health center a few months ago

Many vegans claim they hardly ever get sick, but I can't claim that right now because I have a pre-exsisting issue with my tonsils and ears. However, since I got my tonsils out last July, I have had fewer ear infections (I used to go back and forth between tonsillitis and ear infections every two months). Actually, now that I think about it, I haven't had an infection in 3 months. But, my infections are due too small ear canals that don't drain, which a vegan diet cannot fix. I do believe my immune system is stronger because it only took me a few days to recover from my last infection when previously took me weeks.

Finally, what I think is the most important reason to not eat mass-produced meat is because of all the antibiotics. Commercially produced cows (and they are not raised, they are massed produced, that is the meat companies official wording too) are injected with large amounts of antibiotics to counter-act the digestive diseases their non-natural corn diets cause.  Just like hormones in dairy cows, those antibiotics end up in the meat you eat. Your body becomes resistant to antibiotics after prolonged exposure, either intentionally or unintentionally.  My ear/tonsil problem started 3 years ago, and I have been on many of antibiotics since. I started with penicillin and amoxicillin, which I must be resistant to now because the last time I took them yielded no results. I can't recall what I had the last few times, but they were stronger and higher doses. My doctor and I both worried that if I continued only throwing drugs at the problem, I would become resistant to all antibiotics and could die from a simple infection. So I took the proactive step and had a tonsillectomy.  Although the recovery was very painful, I am glad I had it done. Now, think about all the meat a typical American eats. Think about all the antibiotics a typical American ingests. That's a scary amount of resistants built up over the years. It is just as bad as back -to-back courses of antibiotics. I urge everyone to at least cut out as much (if not all) commercially produced meat from their diet as possible. Just like with tonsillitis, take the proactive measure before it's too late.

I promise there will be no overly-preachy posts in this blog. I know that the best way to spread knowledge is by living it, not cramming it down others' throats. I just wanted to share some of my experiences as a vegan so far.  I encourage you to do some research of your own. Knowledge is power! 

Here are some links to help you get started:

Benefits of a Vegan Diet:
http://www.peta.org/living/vegetarian-living/eating-for-life.aspx
http://www.nursingdegree.net/blog/19/57-health-benefits-of-going-vegan/
http://www.vegetarian-nutrition.info/updates/vegetarian_diets_health_benefits.php

Hormones in Dairy:
http://news.harvard.edu/gazette/2006/12.07/11-dairy.html
http://www.health101.org/art_Milk_and_Girls.htm


Antbiotics in Meat:
http://www.pbs.org/wgbh/pages/frontline/shows/meat/safe/overview.html

Spinach and Mushroom Pizza

I wanted something different for my Friday night pizza this week, and thought sauce-less might be nice. I saw an amazing spinach pizza recipe when I was looking at other vegan blogs last night...but I can't remember which one I saw it on. There are great vegan sites out there and one of them has a fantastic spinach pizza recipe that I based this on.

Thrawed on the counter for 5 hours

My pizza dough recipe makes 2 to 3 pizzas easily, so I freeze some for the next few weeks. It should freeze nicely, and I heard on some cooking show before that it can last for up to 3 months (though I usually eat mine within a month so I don't know). Again, I suggest pre-baking the crust since the veggies do not take long to cook.




 

Spinach and Mushroom Pizza

1 pre-baked pizza crust (try mine)
1 tbs olive oil
1 clove of garlic, fine chopped
1 cup spinach, chopped (frozen or fresh)
1/8 cup red onion, sliced
1/2 mushroom, sliced
1/8 cup kalamata olives, chopped.  
Pinch of salt and pepper

Evenly spread the olive oil and chopped garlic on the pre-baked pizza crust.

If you use frozen spinach like I did, thaw and thoroughly drain it, or else your pizza will be soggy.  If you are using fresh, wash it well and coarsely chop.











Evenly spread the spinach over the crust, then spread on the onions on top.

If you use fresh mushrooms like I did, wash and dry them well before slicing. If you use canned, drain them thoroughly like the spinach to keep your pizza from getting soggy. Evenly spread on top of the spinach and onions.

Top with the olives, then sprinkle on a pinch or two of salt and pepper. If you like a kick, add some red pepper flakes too.


Bake for 7-10 minutes, until spinach and mushrooms are wilted.

It's a nice change from the same old tomato sauce pizza, plus it will make you strong like Popeye :-P

Yorkshire Pudding Attempts

My Twitter follower @SaraLJohnson75 suggested another recipe and I accepted the challenge. She requested a classic British dish, Yorkshire Pudding. I tried other lovely British foods before I became a vegan, but never had the pleasure of Yorkshire pudding. So, I must admit I am at a slight disadvantage. After some consultation and research online, I got a pretty good idea of what they should taste like: savory, a little flaky and very rich.

I found a great traditional Yorkshire Pudding recipe on About.com (it even has a video) that I based mine on. In this recipe, the eggs are for binding, leavening and flavoring so I wasn't sure what type of replacer was best (most have a hard time doing all three). The vegan recipes I found said they had trouble getting theirs to rise properly so they had used a lot of powdered egg replacer (usually made from starches) such as Ener-G Egg. However, this alters the texture a lot so I decided to try something different.

I came up with two recipes and made a small batch of each. The first uses ground flax seed as an egg replacer and the second uses yeast. I must confess neither one rises significantly, and although still pretty delicious, are not quite right.

I ground the flax seed myself in a grinder.

I had the highest hopes for the flax seed version because they are a good binder and have a rich flavor when cooked. These ones had an egg-like flavor, but they were flat. For some reason the pictures wouldn't upload from my camera, but imagine little 1/4  inch brownish hockey pucks.

I worried the yeast ones would come out too spongy or puffy so  I made them second. They are definitely fluffier than the flax seed batch, but still aren't the right density. I thought about combining the two recipes, to even out the texture and flavor, but I ran out of yeast. This a hard recipe to convert since it is so heavily dependent on the unique properties of eggs.


As a vegan, you learn quickly sometimes you just have to shrug your shoulders and say "oh well." Another question I encounter often is, "Doesn't it suck that you can't have ____?" And I tell them that I don't think of it that way. Veganism is a life-style change, not a diet. I chose to change my life because I wanted something better.  Yes a rich pudding would be lovely to eat everyday, but it leads to an unhealthy and unhappy lifestyle that I do not desire. I choose life over food is what I am essentially saying. But, that doesn't mean I don't get to eat good food (hence the whole point of this blog), it just means I choose different (and better) things to cook with.

Anyways, these are still good---especially with some nice steamed veggies and a nice mushroom gravy (they soak it right up, gives them a yummy, gooey middle).  Try them both, and please let me know if you have a better recipe! 




Yorkshire Pudding with Flax Seed

It doesn't look like the traditional batter, but tastes more egg-like

1 tbs ground flax seed
1/2 cup water
1/2 unsweetened soy milk
1/ cup self-rising flour
1/8 tps baking powder










Dissolve the ground flax seed into the water. Microwave or heat over the stove until slightly bubbly and thickens into a syrupy consistency.

Add soy milk and mix well.

Add flour and mix until smooth.

Set aside in a cool place for at least 30 minutes.



Yorkshire Pudding with Yeast

Looks and bakes more like the traditional batter.

1 packet active yeast
3/4 cup warm water
2 pinches of sugar
1/4 cup soy milk
3/4 cup flour










Proof the yeast by dissolving it in the warm water and add the sugar. Set aside for about 10 minutes, until it becomes frothy.

Then add soy milk and mix well.

Add flour and mix until smooth.

I let mine rise for only 10 minutes because I didn't want them to puff up too much and be spongy. Both of the Brits I consulted said they should be more like crepes, not like bread. I suggest only leaving them a little bit longer, maybe 20 minutes or so.

Follow these baking instructions for both batters:

Pre-heat the oven to 400 degrees F.  Oil a cupcake or muffin tin well and place in the oven until the oil starts to smoke a little bit. Watch it carefully so it doesn't burn and ruin your tin.

Remove the pan from the oven and fill each cup 1/2 of the way with batter.  I filled only 1/3 of the way because I expected them to rise more, so if you are using my exact recipe, I suggest filling them more.

Bake for 20-25 minutes until golden.

I will attempt Yorkshire Pudding again in the future, but I am happy with what I came up with for now. Hope you like them too!

Single Microwave Blondie

I came back from class today with a sweet tooth. I complained to my friend Amanda that it sucks to make a whole dessert when all you want is one serving. If only there was a way to make a single serving so I am not tempted to eat the whole thing.... Then I remembered a recipe I saw on Veg Web awhile ago, Microwave Brownie for One. Then I remembered I don't have coco powder and thought my sweet tooth would go unsatisfied. But, a new recipe was posted a few days ago, Microwave Coconut Blondie for One. It is the same basic recipe, just without coco powder and coconut milk instead. I decided to make a chocolate chip blondie based on the two recipes. I threw in some peanut butter for protein too.

 

Microwave Blondie
1/4 cup flour
1/4 cup sugar
1/8 tps salt
1/8 tps baking powder
2 tbs soy milk
1 tbs vegan butter
1 tbs peanut butter
1/4 tps vanilla extract
Small handful vegan chocolate chips (I broke up 3 squares of a dark chocolate bar)

In a small microwavable bowl or ramekin, mix together all the ingredients until smooth. 

The batter is good all by itself.

Scrape down the sides, it will make cleaning the bowl easier later.

I was a little concerned when it puffed like a marshmallow at first.

Microwave on high for 3 minutes. Watch it carefully so it doesn't burn. It will still be pale in color when it's done. If it browns, you probably burned it. It will look kind of spongy, but be slightly firm to touch.










It's not the best blondie I've ever had, but overall it's pretty good. The texture is a bit chewy. Definitely cured my sweet tooth though--- and is a much better alternative to eating a whole batch of cookies.

A nice treat for myself for doing well on my chemistry exam.

Did you know that microwaves are actually electromagnetic waves, not heat waves?  I learned something in astronomy!

Belgian Waffles (Or Pancakes)

I am up to the challenge of veganizing recipes. One of my twitter followers @SaraLJohnson75 requested a Belgium waffle recipe. I had to make pancakes because I don't have a waffle iron. This batter should crisp up perfectly into lovely waffles.

I did some research, and came across a few vegan ones but none were like the original recipe. They called for coconut milk or bananas, which do make great batters but alter the taste significantly. Also, none of them called for yeast, which is key for the flavor and fluffy texture. So I decided to follow a traditional Belgian Waffle recipe I found on All Recipes but substitute in vegan ingredients.

Flax seed in hot water is the substitute for eggs.  It acts as both a binder and a leavener. 

Belgian Waffles (Or Pancakes)
1 packet active yeast
1/2 cup warm (around 105 degrees F) sweetened soy milk
1/2 cup hot water
1 and 1/2 tbs flax seed
1/2 cup melted vegan butter 
1/4 cup brown sugar 
1/4 tps salt 
1 tps vanilla extract 
1 cup all purpose flour 

The water should be HOT to touch

Place the flax seeds into the hot water and let them sit for 10 minutes. It will make a slightly syrupy liquid. If you don't want seeds in your waffles or pancakes, you can strain them out. But I left them in because I don't mind. Alternatively, you can grind the flax seeds into a powder first then add it to the hot water. 



Dissolve the packet of yeast into the warm soy milk. The milk needs to be sweetened so the yeast has something to eat.  Set aside to proof for 10 minutes as well. It will be creamy and frothy when it's ready.

In a large bowl, whisk together the vegan butter, brown sugar, salt, and vanilla extract. Add the flax seed mixture and mix well. Then add the yeast and mix well. 

Mix gently

Add a half cup of flour at a time, mixing well before adding the next. 

Risen for an hour and double in size

Cover with plastic wrap and set aside to rise for an hour. It should double in volume. 

"The first crepe is for the dog," so don't worry if the first one isn't pretty.

For Pancakes,  spray a pan with cooking spray and heat over low heat. 

Pour 1/2 cup batter in the pan, and cook for 2 to 3 minutes on each side until golden brown.

This recipe should yield about 5 to 6 medium pancakes.






For waffles,  follow the recommended amount and directions for your iron. 


I topped mine with strawberries and maple syrup. They are very rich already so I skipped butter. 

Someone please tell me how these come out as waffles,  I bet they are even better! 


Hope these work for you @SaraLJohnson75!