Babe, Pig in the City...in China

Read this incredible article about Babe, the brave slaughterhouse pig. This story will warm your heart for sure!

[Photo Credit: Rex]

Vegan Sloppy Joes in the Crock-Pot

I have to admit that I was skeptical about this recipe at first, but it really turned out well. It also reheated well for left-over meals the following days. If you like smokey flavored BBQ, then this recipe is for you.


Servings: 6
Prep time: 5 minutes
Total time: 3 to 4 hours

Ingredients:

Initial ingredients:
2 (15oz) cans garbanzo beans
1 (15oz) can black beans
2/3 cup (two handfuls) carrots, shredded
1/3 cup bread crumbs
1 bell pepper, minced
2 cloves garlic, minced
3 teaspoons Paprika

Last 30 minute ingredients:
1 cup shredded or minced greens (collards, kale, etc.)
2 tablespoons tomato paste
Salt and pepper, to taste
Buns, for serving

Add all the initial ingredients to the crock-pot and cook on low for 3 to 4 hours. Be sure to keep an eye on the crock-pot the first time you make it. Stir occasionally as needed. Thirty minutes before serving: Add the greens and tomato paste. Add the salt and pepper right before serving and more Paprika if needed. Serve on a lightly toasted bun with your favorite BBQ side dishes.

Modified from the original recipe found here.

Crockpot Fajitas

Seriously, the easiest recipe EVER! And it was so delicious!

Servings: 8 fajitas  

Ingredients:
2 roma tomatoes, diced
4 ounce can diced green chilies 
2 large green bell peppers, seeded and sliced 
2 large red bell peppers, seeded and sliced
1 large onion, sliced
1 1/2 Tablespoon vegetable oil 
2 teaspoons cumin
1 1/2 teaspoons chili powder  
1/2 teaspoon dried oregano
1/4 teaspoon garlic salt

[Photo Credit]

Directions-
1. Spray crockpot with a thin coating of non-stick spray.
2. Add all of the above ingredients to the crockpot and mix with a large spoon until all vegetables are coated with oil and spices.
3. Set your crockpot to low and cook for 4-6 hours.
4. Serve with warmed tortillas and your favorite sides, such as black beans, spanish rice and avocado.

Slightly modified from the original recipe.

Vegan Quesadillas

These quesadillas are very good, easy to make, and can be modified to suit your fancy. Add or subtract your favorite veggies and ingredients as you wish.

Total time: 20 minutes
Servings: 8

Ingredients:
1 bunch of green onions, chopped
2 - 3 bell peppers (multiple colors if you would like), chopped
2 handfuls of baby spinach
1 (15 oz) can block beans, drained
Vegan cheese, I prefer Daiya (pepper jack)
12 - 16 corn or flour tortillas
1 Tbsp. olive oil

Directions:
Saute the onions and bell peppers in olive oil over medium heat for a few minutes. Add black beans until they are almost heated through (about 2 minutes). Add spinach until wilted. Set aside in a bowl, or prepare another skillet with either a small amount of oil or non-stick spray. Place one tortilla in the skillet, add veggie mixture and vegan cheese. Place another tortilla on top and brown each side. Garnish with salsa, avocado, vegan sour cream, etc. Serve with your favorite sides.

[Photo Credit]

Vegan Enchilada Casserole

This dish is very easy to make and it is SO GOOD! It was enjoyed by vegans and non-vegans alike. Check out the notes below for some modification ideas.

Total time with brown rice¹: 60 minutes

Total time with pasta/tortillas: 30 minutes

Servings: 1 (2-quart) casserole dish, about 6 individual servings

Ingredients:

1 cup uncooked brown rice¹

1 tsp olive oil

1 onion, chopped

1 medium jalapeno pepper, seeded and chopped²

3 bell peppers, chopped. Mix up the colors if you like, food should be a rainbow of color.

1 packet of taco seasoning mix³

1 (15 oz.) can black beans (or 2 cups cooked), drained and rinsed

1-1/2 to 2 cups enchilada sauce 

1/3-1/2 cup of your favorite non-dairy cheese⁴

1 cup chopped green onions

20 tortilla chips (about 2 handfuls), crushed

Avocado, salsa, non-dairy sour cream, or your favorite garnishes

All ready for the oven, before the cheese

This image is displayed with vegan cheese and dairy cheese

Instructions 

1. Preheat oven to 350F. Bring 2 cups of water and 1 cup brown rice to a boil, reduce heat, cover and simmer for 40 minutes or according to package instructions. 

2. In a large skillet, sauté the chopped onion, jalapeno, and peppers in the olive oil over medium heat for about 7-8 mins.

3. Add the taco seasoning, drained and rinsed black beans, and 1 cup of the enchilada sauce. Stir well and cook for another 5 mins.

4. Stir in the cheese, brown rice, and chopped green onion. 

5. Spread 1/2 cup of enchilada sauce over the bottom of the casserole dish. Scoop on the skillet mixture and spread out evenly. Spoon the rest of the sauce on top and sprinkle with cheese.

6. Bake for 15-20 mins at 350F until heated through. Sprinkle with crushed tortilla chips, chopped avocado, salsa, and sour cream if desired just before serving. Serve with your favorite side dish.

Garnished with tortilla chips and avocado

Delicious!

Notes:

1. You can substitute pasta (8 ounces dry) for the brown rice or use corn tortillas at the bottom of the casserole dish.
2. Use care not to touch your face after chopping the jalapeno pepper. The oils reside on the hands and can cause burning (I've learned this the hard way). Use gloves to chop the jalapeno if possible.
3. Be sure to read the ingredients of the taco seasoning mix. Many taco seasonings are made with mono-sodium glutamate (MSG), which is an unfriendly addition to processed foods.
4. Consider making a creamy-cheesy nut cheese to mix in with this recipe as a substitute for the Daiya or vegan cheese.

Slightly modified from the original: http://ohsheglows.com/2011/12/13/naughty-nice-vegan-enchilada-casserole/#ixzz2v1CdGN1L

Quinoa Tacos

This is such an awesome way to eat vegan tacos. There are very few ingredients and it is so tasty! Bon apetit!

Servings: 12+ tacos
Total time: 20 minutes

Ingredients:
1 cup uncooked quinoa, rinsed
2 cups water
15 oz. can diced tomatoes, drained
4 oz. can chili peppers
1/2 tsp. cayenne pepper
1 tsp. cumin
12 small tortillas
vegan cheese (optional)

Bring quinoa and water to a boil, reduce heat and simmer for 15 minutes or per package directions. Add tomatoes, chili peppers, cayenne pepper, and cumin to quinoa. Heat tortillas in your preferred way. Serve with your favorite taco toppings and side dishes.

Vegan Tortilla Soup

This is such a yummy soup! It has a thinner stock than traditional tortilla soup. If you like a thicker base, add two to three tablespoons of flour. You can also blend/puree the bell pepper, onion, tomatoes, garlic, and green chiles to have a thicker stock.

Ingredients:

2 Tbsp olive oil (coconut oil or palm oil)
1 bell pepper, diced
1 brown or sweet onion, diced
2 to 4 cloves of garlic, finely chopped or pressed
3 teaspoons ground cumin
1 (28 oz) can crushed tomatoes
3 (4 oz) cans chopped green chile peppers
4 (14 oz) cans vegetable broth
salt & pepper to taste
1 can whole kernel corn
tortilla chips
1 avocado, peeled, pitted, and diced

Directions:

Heat the oil in a large pot over medium heat. Saute bell pepper and onion for a few minutes until the onion is translucent. Add garlic and saute for 1-2 minutes. Add tomatoes, chile peppers and cumin. Pour in the broth and season with salt and pepper. Bring to a boil, reduce heat and simmer for 30 minutes.

Add corn to the soup and cook for an additional 5 minutes.

Serve with tortilla chips and avocado as a garnish on top.

No Mess Pasta

This is a great tasting recipe, and it is so simple and quick. It's a great go-to dish when you don't have much time, but still want a hearty, plant-based meal.

Ingredients:

16 oz. pasta
1 can (15 oz.) diced tomatoes un-drained
1 large sweet onion, cut in julienne strips
4 garlic cloves, sliced or pressed
1/2 teaspoon red pepper flakes
2 teaspoons dried oregano leaves
2 teaspoons basil
4 1/2 cups vegetable broth
2 tablespoons extra virgin olive oil

Directions:

Place pasta, tomatoes, onion, and garlic in a large stock pot. Pour in vegetable broth. Sprinkle on top the red pepper flakes, oregano, and basil. Drizzle oil over the top.

Cover the pot and bring to a boil. Reduce heat to low and simmer while covered for about 10 minutes, stirring regularly. Cook until almost all the liquid has evaporated.

Season to taste with salt and pepper stirring several times to distribute the liquid from the bottom of the pot.

My Beef with Meat...A Review

A Review of My Beef with Meat, the Healthiest Argument for Eating a Plant-Strong Diet 

written by Rip Esselstyn

The plant-based lifestyle (vegan diet) is an increasingly popular diet that has many supporters and many more protesters. Protesters have a laundry list of arguments against a plant-based diet. In this review, I will present many facts to support arguments that favor a plant-based diet especially for its health inducing properties if the diet is followed correctly (I will not support eating French fries and potato chips as a plant-based diet, although it is plant-based). I will use the same presentation format for this review as the book, My Beef with Meat, the Healthiest Argument for Eating a Plant Strong Diet.

Argument #1

Eating a plant-based diet makes you sick and look sickly!

Many plant-based diet protesters will use this argument because some people who have been vegan for several years might get sick often and/or look “sickly.” This is usually due to ignorance about how and what they are supposed to eat. The vegan diet is often tied closely to the “raw food vegan diet,” which is where one would eat all of their food raw or cooked no more than 110˚F. I have learned from Chinese Medicine that eating mostly (if not all) raw food in ones diet can wreak havoc on the digestive system and ultimately making that person susceptible to disease. A plant-based diet, when eaten and prepared correctly, can be the healthiest thing for someone to do. Studies have shown that a plant-based diet not only stops further advancement of coronary heart disease, but it can reverse damage that has previously occurred. 

Argument #2

Vegans don't get enough protein. Plants aren't "complete" proteins

When we breathe air, we don't generally worry about getting enough oxygen, as long as we continue breathing normally, although only 21% of the air we breathe is composed of oxygen. The rest of the air is mostly nitrogen and a few other gases. This is a good analogy for protein. As long as one is eating enough calories each day, that person will get enough protein, even if they are only eating plants. The World Health Organization (WHO) recommends that each person gets (0.8)x(your ideal body weight in kilograms) = daily protein in grams. For a 175lb person, that would be 64 grams of protein per day...easy. On average, twenty-five percent of the calories from plants comes from protein. Green, leafy vegetables have as much as 50%! Even fruit has between 5% and 15% of calories coming from protein. Even a fruititarian could get enough daily protein as long as they were eating the proper amount of calories. The only way to not get 

enough protein in ones diet is to 1) not get enough calories in the first place or 2) eat a high fat, high sugar diet, which doesn't have enough necessary nutrients.

In 1971 a book called Diet for a Small Planet by Frances Moore Lappé started the whole "complete" protein craze, which also led to the "protein combining" myth that plant eaters have to use a complicated method to combine certain plants to gain all of the essential amino acids to create complete proteins. Ten years later, Lappé rescinded the "protein combining" statement in an anniversary edition of her book, but by that point, the damage was done. Complete proteins can be found in foods such as meat, eggs, dairy, fruits, vegetables, whole grains, beans, nuts and seeds. Meat and eggs don't need to be eaten to obtain these essential amino acids just to get enough protein. Protein combining can still be used to get what our bodies need.

Argument #3

You can't get enough Vitamin B12 on a plant-based diet

Vitamin B12 doesn't actually come from animals or plants. B12 is found in the soil that plants grow in and then the animals eat the plants (plus a little dirt) and incorporate that B12 into their systems. Technically, plant eaters can get B12 from eating a little dirt, but most people don't want to do that. The best way for vegans to get B12 is to take a B12 supplement or eat fortified whole-grain cereals, plant-based milks or nutritional yeast. Most humans have a B12 store in their liver that will provide them enough B12 for 3 to 5 years. The recommended daily allowance for B12 is 2.4 micrograms per day. Any plant eater can easily get that at breakfast alone.

Argument #4

Vegans will become iron deficient

Iron deficiency is the most common nutritional deficiency in the world regardless of diet. Studies have been done to compare iron levels in vegetarians, vegans, and meat eaters and the results prove that iron deficiency can happen to anyone. There are two types of iron, heme and non-heme. The heme iron only comes from meat where the animal once had red blood cells. Non-heme iron comes from plants. Heme iron is absorbed at a slightly higher rate than non-heme iron, but adding vitamin C to ones diet can help absorb iron at a 30% faster rate. Foods like dairy and the oxalates in some leafy greens can slow absorption rates. The CDC recommends that a male between the ages of 19 and 50 on a plant-based diet get about 14mg per day of non-heme iron. This is a snap if he is eating beans, spinach, soy and many other plant-based foods. Women need more daily iron than men due to a loss of iron monthly during their menses. It is always good to check with a nutritionist to determine how much iron one needs since excess iron in the body can lead to free radicals and disease. Cooking with an iron skillet will also provide some extra iron to any food, whether it contains iron or not. 

Argument #5

Our bones need calcium and you can't get enough calcium without milk

Calcium does not come from cows! Calcium is a mineral that is found in the soil and absorbed by plants. How do cows get calcium? They eat plants and absorb the calcium too. So why can't humans eat plants and absorb it just the same? We can! The logic should be that the countries with the highest consumption of milk (if milk is really where we get calcium) should have the lowest instance of osteoporosis and other bone diseases. This is not the case, however. Studies have shown that the countries with the highest consumption of milk and dairy products actually have the worst bone density and most bone diseases. This is due to the fact that dairy products and animal proteins are very acidic and leach the calcium from our bones to try to neutralize the acidity with the highly alkaline mineral, calcium. Calcium is found in dark, leafy greens, collards, and baked beans. 

Argument #6

If one is craving meat, they must need meat

Humans tend to crave things whether or not we need them. Addicts crave their drug of choice, but no doctor will tell the addict to keep taking drugs because their craving must mean they need it. The same goes for meat, dairy and eggs. People eating the standard american diet (ironically the acronym is SAD) will undoubtedly get cravings for meat for a short time after they first give it up. The good news is, these cravings go away very soon.

Argument #7

Eating a Plant-based diet is so hard to follow

Eating a plant-based diet is actually very easy once you know which foods are nutrient packed super foods and have a few recipes to follow. Recipes are very easy to find, just Google, "vegan recipes" or something specific like, "vegan carrot cake" and you'll have a long list of things to choose from. There are a significant amount of great vegan cookbooks as well for around $15 each. Shopping for vegan food is a snap. All grocery stores carry plenty of plants in the produce section. Making a shopping list before you get to the store is great and it should include five sections: whole grains, vegetables, fruits, legumes, spices. Once you get to the store, head straight for the produce section to find most of your staple items. Avoid specialty products since they usually contain large amounts of sugar, sodium, and processed ingredients. Buy dry beans and grains in bulk to keep on hand. For quick cooking, buy canned beans and frozen vegetables. Purchase only what you need for the next few days to reduce spoilage. Eating out can be easy for vegans too. Many restaurants now have vegan options and you can always ask your server to talk with the chef about making something vegan specially for you. 

Argument #8

A plant-based diet is more expensive than eating meat

This argument is entirely untrue. There have been a couple of studies that show a plant-based diet as more expensive, but those studies are using a calorie per dollar comparison. Eating a Snickers bar will give you more calories for less money than eating a banana. However, how many doctors or nutritionists will recommend eating a bunch or Snickers bars over a bunch of bananas? Very few doctors, I'm sure. The following are a few inexpensive power house foods to keep in your pantry at all times. Beans, for a long time have been referred to as the "poor man's food." I think beans are the "smart man's food." Beans are nutrient packed super foods for a very inexpensive price. Oats are cheap and packed with fiber and complex carbohydrates. Bananas are one of the greatest snack foods and they are cheap and packed with potassium and fiber. Potatoes are filling, plus they are packed with vitamins and potassium, not to mention they hardly cost a thing. Brown rice is great source of complex carbohydrates to keep your stomach full as well as your wallet. 

Argument #9

Everything in moderation is healthy

Not everything is good in moderation. You would be hard pressed to find a doctor that would recommend a moderate amount of cocaine or heroin. When eating meat, eggs and dairy have been shown to increase bad cholesterol, decrease good cholesterol, and increase vascular inflammation increasing ones risk of heart disease, eating these foods in moderation won't be beneficial either.

There are even more benefits to a plant-based diet that skeptics can't argue with. A plant-based diet is more eco-friendly than a diet high in meat, eggs and dairy. All the animals raised for human consumption require more space, energy and water than plants. Large factory farms that raise animals for widespread human consumption require millions of gallons of fossil fuels to transport the animals and products to stores and eventually the dinner table. If all the meats are averaged, it takes about 25 calories of fossil fuels to produce one calorie of animal protein in the US. On the contrary, it takes about 2.2 calories of fossil fuels to produce one calorie of plant protein.

Eating a plant based diet can help a person steer clear of unhealthy contaminants such as pesticides, heavy metals and antibiotics. Other toxic chemicals found in meat, eggs and dairy look like they came out of a meth lab: arsenic, lead, ammonia, copper, penicillin, nitrites and ivermectin. The FDA estimates that meat contains between 500 and 600 unnatural chemicals that they cannot even begin to track because of how vast 

the pollution is. 

It has been proven that the microscopic "bugs" that live in our gut are very beneficial to our bodies and digestion. Unfortunately for meat eaters, the carnitine that comes from meat is consumed by the "bugs" at which point they belch out a gas called trimethylamine (TMA). Then, the TMA is transported to the liver and changed into a chemical called trimethylamine n-oxide (TMAO). A recent study by the Cleveland Clinic revealed that high levels of TMAO can be a stronger indicator or heart disease than hypertension, smoking and high cholesterol. TMAO changes how cholesterol is managed and makes it easier for cholesterol to attach to the vasculature as well as makes it more difficult for the liver and intestines to rid the body of unnecessary cholesterol. Plant eaters actually have different "gut bugs" and those "bugs" don't produce TMA even if a vegetarian or vegan eats a steak. It takes time for the "gut bugs" to change and develop into TMA producing microbes. 

Ultimately, a plant-based diet with all the proper nutrients is the best defense we have against preventing and possibly reversing heart disease, stroke and cancer. Eating plants prevents inflammation in the body and vasculature, decreases bad cholesterol, increases good cholesterol, helps rid the body of harmful free radicals and keeps the body's mechanisms working in perfect harmony.

References:

Esselstyn, Rip. My Beef with Meat, the Healthiest Argument for Eating a Plant-Strong 

Diet. New York: Grand Central Life & Style, 2013.

Freedman, Rory, and Kim Barnouin. Skinny Bitch. Pennsylvania: Running Press Book 

Publishers, 2005.

Lear, Jane. "Jane Says: Stop Trying to Eat More Protein." 

http://www.takepart.com/article/2013/05/22/stop-trying-eat-more-protein? cmpid=foodinc-fb. 22 May 2013.

Artichoke and Bell Pepper Risotto

This recipe is super delicious! It was easy to make and very satisfying. I recommend keeping it in your arsenal for quick and yummy vegan dinners.

Prep Time: 15 minutes
Total Time: 30 minutes

Servings: 6-8

5-6 cups vegetable broth, divided
2 jars quartered, marinated artichoke hearts, drained
3 shallots, finely chopped
1 Tbsp. olive oil
1 1/2 cups uncooked Arborio rice
1 1/2 cups dry white wine such as Chardonnay
1 lemon, zested
1 red bell pepper, chopped
1/2 cup frozen peas
2 oz. vegan cream cheese, softened
Snipped fresh chives (optional)

Heat broth in a saucepan over medium-high heat until simmering. Reduce heat to medium-low. Meanwhile, place artichokes in a skillet and saute over medium-high heat for 4-5 minutes or until light golden brown. Remove from skillet.

Add oil, shallots and rice to skillet; cook and stir 1-2 minutes or until shallots are tender and rice is shiny and translucent. Add wine; cook 1-2 minutes or until wine completely evaporates stirring frequently. Carefully add one cup of the broth to the skillet; cover and cook 2-3 minutes until liquid is absorbed, stirring occasionally. Repeat with remaining broth in 1 cup increments cooking 2-3 minutes after each addition until all the broth is absorbed. Remove from heat.

Add artichokes, red bell pepper, lemon zest, peas, and vegan cream cheese to skillet and stir completely. Garnish with fresh snipped chives if desired.

This recipe was veganized from its original version in a published Pampered Chef recipe book.

Vegan Cornbread Pot Pie

[Update: 4/8/14] I used a boxed cornbread from Trader Joe's and it was much better than the original! Now, this is a very good recipe and easy to make since it's in the crock pot.

The pot pie part of this recipe is delicious. The cornbread topping is a little less desirable and doesn't taste like any cornbread I've ever had. I will give this recipe another shot with a different cornbread topping and I'll update the recipe when I find something better. Don't hesitate to give this dish a try since the pot pie is excellent and it was easy to make.

Pot Pie
3 tablespoons olive oil, divided
1 small onion, chopped
1 carrot, chopped
1 (4-ounce) can green chilies, chopped and drained
3 cups cooked beans (your choice but I like black or pinto), or 2 cans drained
1 cup corn kernels, frozen works well
1 bell pepper, seeded and chopped
2 garlic cloves, minced
3/4 cup vegetable stock (you can use water in a pinch)
1 tablespoon tamari or soy sauce (the secret ingredient)
1 tablespoon fresh cilantro
salt, to taste
pepper, to taste

Cornbread Topping
I used the boxed cornbread from Trader Joe's...it was excellent!

1. Heat 1 tablespoon of the oil in a skillet over medium heat. Add the onion and carrot; cook until soft (about 5 minutes).

2. Lightly oil a 3 to 4 quart slow cooker and transfer the carrot/onion mixture. Add the green chilies, beans, corn, bell pepper, and garlic. Stir in the stock, tamari, cilantro, salt, and pepper; cover and cook on low for about 5 hours.

3. About an hour before you are ready to serve, make the topping. In a bowl, combine the cornmeal, baking powder, baking soda, and 1/2 teaspoon of salt; thoroughly combine. Add the milk and remaining 2 tablespoons of oil; stir to blend. Either roll out the dough on a lightly floured surface to about a 1/4 inch and carefully place it on top of the vegetables or, for a more rustic look, just spoon it on top and spread it.

4. Turn the heat setting to high, cover it up, and cook until the topping is cooked through (about 1 hour). Try to serve within 10 to 15 minutes after the crust is finished cooking.

Source of recipe: Inspired from the cookbook "Fresh from the Vegetarian Slow Cooker"

Recipe found at VegWeb.com

Vegan Carrot Cake with Cream "Cheese" Frosting

I feel like I've been posting a lot of sweet recipes lately, but it is birthday season in my world, so that's probably why. This carrot cake is made from an original recipe that is easily vegan-ized. It is so moist and tasty that even non-vegans had no idea that they weren't eating animal products. If you put enough sugar on anything, it'll probably taste good and this recipe isn't stingy with the sugar :)

Total Time: 2 hours (including cooling)
Servings: 8-12

Cake:
2 cups all purpose flour
2 tsp. baking soda
2 tsp. baking powder
1/2 tsp. salt
3 tsp. ground cinnamon
1/2 tsp. nutmeg
Egg Replacer equivalent to 4 eggs
1 1/4 cups oil
1 cup granulated white sugar
1 cup packed brown sugar
2 tsp. vanilla
3 cups grated carrots (it's easiest to use a food processor, a blender can do it little by little, or hand grating is possible as well)
1 cup nuts (pecans or walnuts) optional
1 cup crushed pineapple (optional)

Frosting:
8 ounces vegan cream cheese, softened
1/2 cup vegan butter, softened (I use Earth Balance)
2 cups confectioners' sugar (this is "powdered sugar" for those of you that, like me, had no idea what confectioners' sugar is)
1 teaspoon vanilla extract 

Instructions:
Preheat oven to 325°F. Prepare two 9” pans or one 12” cake pan or one 9”x 13” sheet pan by lining with parchment or wax paper.

Mix together in a bowl flour, baking soda, baking powder, salt, cinnamon and nutmeg.

In a bigger bowl, whisk together "eggs", oil, sugars, and vanilla for about minute or so.

A little at a time, add the dry ingredients to the wet mixture and mix with an electric mixer.

Add the grated carrots. Then add nuts and pineapple if desired.

Pour batter in prepared cake pans and bake for approx. 45 to 50 minutes. Test for doneness by inserting a skewer, it should be dry when taken out. Let cool completely before frosting.

To make the cream cheese frosting: in a bowl beat together cream cheese and butter until creamy. Add confectioners' sugar and beat for a minute. Add vanilla. Scrape down the sides of the bowl and beat for another minute.

This recipe was adapted from CHOW.

Vegan slips and falls

If you are vegan (especially if you're a new vegan), you may find yourself from time to time slipping up with your vegan diet/lifestyle or even falling off the wagon altogether. I spent about a year eating cheese and eggs because I thought it would make my relationship easier with my omnivore boyfriend. What I found during that year, is that I didn't feel very well when I ate eggs or dairy, dairy especially.

I guess there is a new trend now for "naming and shaming" ex-vegans. I remember seeing/reading this when Natalie Portman reverted to vegetarianism (she didn't go all the way, folks) during her first pregnancy. As a vegan, I have no desire to force veganism on anyone else. Becoming vegan is an incredibly personal choice and no one can make that choice but you. I am, however fine with answering questions about being vegan or assisting someone who wants to add more plants and reduce the meat in their diet. I am in NO WAY okay with shaming people who have the occasional slip up or even decide to leave the vegan lifestyle. Each person needs to listen to their body and being vegan gives us a finely tuned station to listen to. If you're craving cheese or even meat and you decide to act on that craving, don't feel guilty, don't let others shame you. Do what you need to do and take note of how you feel afterward. Many people can't sustain the vegan lifestyle forever if they're not eating exactly what their body requires. Just like eating a diet of purely fast and processed food, the body will eventually give up, usually via heart attacks. Veganism isn't any different if the proper nutrients aren't being given to the body.

So remember, don't feel guilty, don't feel ashamed, just do what's best for you and be happy about the significant impact you're making on your body, the animals, and the environment by being vegan...most of the time ;-)

Vegan Chocolate Cupcakes

These cupcakes turned out so well that even non-vegans LOVED them (and ate most of them).

This recipe came from OhSheGlows.com

Servings: 12 cupcakes

Cupcakes:

Ingredients:

• 1 cup non-dairy milk (I used plain almond milk)
• 1 tbsp apple cider vinegar (or distilled white)
• 1 cup sugar
• 1/3 cup extra virgin olive oil 
• 1 tbsp pure vanilla extract
• 1 cup whole wheat pastry flour
• 1/2 cup all-purpose flour
• 1/3 cup cocoa powder, sifted 
• 1 tsp baking soda
• 1/4-1/2 tsp cinnamon (I think this totally makes the recipe unique)
• 3/4 tsp kosher salt
• Cinnamon Spiced ‘Buttercream’ Frosting (see below)

Directions:

1. Preheat oven to 350F and line a cupcake pan with cupcake liners.

2. With an electric mixer, beat together the following ingredients in a large bowl (non-dairy milk, apple cider vinegar, sugar, oil, vanilla) for a minute or two.

3. Now sift the dry ingredients (flours, cocoa powder, baking soda, and salt) into the wet. Mix well, until all clumps are gone.

4. Spoon the batter into prepared cupcake pan, about two thirds full for each cupcake. Bake for about 24-26 minutes at 350F, or until the cupcake slowly springs back when pressed with a finger. Transfer to a cooling rack and allow to cool completely before frosting.

Frosting:

Ingredients:

• 3 cups organic icing sugar (confectioners)
• 1/4 cup vegan butter (I use Earth Balance)
• 1 tsp ground cinnamon (or more to taste)
• 1 tsp pure vanilla extract
• 2-4 tbsp non-dairy milk, as needed to achieve desired consistency
• Pinch of kosher salt, optional

Directions:

1. With an electric mixer, whisk the Earth Balance and vanilla until smooth and soft. Add in 2 tbsp of non-dairy milk and mix again.

2. Gradually, add in the icing sugar slowly, adding more milk if necessary. Mix for several minutes until it is light and fluffy. Add in your desired amount of cinnamon and salt to taste. I use a stand mixer and let it mix for about 5 minutes or so. Makes about 1 & 1/4 cup of frosting.

Sesame Ginger Tofu (Whole Foods Recipe)

Total Time: 30 minutes
Servings: 2

14 oz. extra firm tofu
1/3 cup honey
3 Tbsp tamari (or soy sauce)
3 Tbsp finely chopped ginger
2 Tbsp sesame oil
2 Tbsp rice vinegar
2 cloves finely chopped garlic
1 tsp red pepper flakes
1/4 cup cornstarch or flour
1 Tbsp canola/vegetable/olive oil
1/4 cup sesame seeds
6 green onions, diced

Wrap the tofu in paper towels and place between two cutting boards for about 20 minutes to drain the water.

Put honey, tamari, ginger, sesame oil, vinegar, garlic, and pepper flakes into a small saucepan. Bring to a simmer and keep warm.

Dry drained tofu with paper towels and cut into strips. Dust very lightly on all sides with cornstarch or flour. Fry tofu in a deep skillet with oil until a golden brown on each side. Toss fried tofu with sauce and serve with diced green onions and sesame seeds.

Serve with your favorite side dish like kale salad.

Garbanzo Pasta Soup

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Servings: 4

3 (14.5 oz) cans vegetable broth

1 cup small pasta shells (uncooked)

1 Tbsp oil (olive, coconut, vegetable, canola)

1 onion, diced

3 garlic cloves, minced

1 (15 oz) can garbanzo beans, drained and rinsed

1 (28 oz) can tomatoes (diced, whole peeled), juice reserved

1 tsp dried basil

1 tsp dried thyme

salt and pepper to taste

Bring vegetable broth to a boil in a large pot. Add pasta shells and cook for 8-10 minutes.

Meanwhile, heat oil in a saute pan over medium heat. Add onions and garlic and saute until onions are translucent. Stir onions, garlic, garbanzo beans, tomatoes and seasoning into pot with pasta. Cook until heated through.

Serve with a side of garlic bread.

Recipe slightly modified from the original found on allrecipes.

Note: I often double this recipe to have plenty of leftovers. Leftovers can be frozen for a quick meal in the future.

Roasted Zucchini and Tomato Pasta

Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes

Serves 6-8

2 1/2 pounds zucchini cut into bite sized chunks
1 1/2 pounds tomatoes cut into bite sized chunks
3 or more cloves of garlic, finely chopped
1 onion, diced
Olive oil
Sea salt to taste
Ground black pepper to taste
Red pepper flakes to taste
1 lb. pasta of your choice
Vegan cheese or vegan Parmesan cheese (optional)

Preheat oven to 450 degrees. In a 9x13 baking dish or cake pan, drizzle some olive oil on the bottom to lightly coat the pan. Add all ingredients except the pasta to the pan and drizzle more olive oil on top. Roast in the oven for 20-25 minutes.

Meanwhile, cook pasta according to package directions. Drain pasta and retain 1/2 cup of cooking water to mix with the roasted vegetables.

Once the roasted vegetables are done, add 1/2 cup of cooking water to the veggies and stir. In a large mixing bowl, toss pasta with vegetables and serve. Top with vegan Parmesan or vegan cheese of your choice. It is very tasty without a "cheese" topping as well.

Enjoy!

Vegan Scramble

Honestly, a vegan scramble can be made with any ingredients that suit your fancy. You can serve it in a bowl, pita pocket, tortilla, or anything you can come up with.

Servings: 6-8
Total Time: 45 minutes

4 russet potatoes, chopped into small chunks for faster cooking
1-2 Tbsp coconut oil (or vegetable oil)
1 bell pepper, chopped
1 onion, chopped
4 cloves of garlic, pressed
1 zucchini, chopped
1 squash, chopped
Couple handfuls of spinach leaves
1 Tsp tumeric
1 Tsp ground cumin
Red pepper flakes to taste

In a large frying pan or wok, heat 1 Tbsp of oil over medium-high heat. Add potatoes and cook for several minutes. Add other ingredients to the wok and stir fry together until all the ingredients are cooked well. Serve in a pita pocket or in a tortilla as a burrito.

You can top it with vegan cheese and avocado. Often times I add soy chorizo or tofu to give it some "meaty"-ness.

Animal Product Herbal Medicine

Being vegan in acupuncture and Chinese Medicine school is not the easiest thing to be. One might associate an acupuncture school with vegan "hippies", but what we learn from a Traditional Chinese Medical (TCM) perspective is far from a promotion of veganism or even vegetarianism.

In TCM we learn that the best way to "build or tonify the blood," for people who may have conditions such as anemia, is to drink beef broth especially broth made from beef bones. This would obviously pose a big problem for vegans. Blood deficiency (often referred to as anemia in a western diagnosis) is a common problem for vegans and vegetarians who don't get enough iron or Vitamin B12. But look at the list of Blood Tonic herbs used in TCM:

• Shu Di Huang (Radix Rehmanniae)
• Dang Gui (Angelica sinensis)
• He Shou Wu (Radix Polygoni multiflori)
• Bai Shao Yao (Radix Paeoniae Alba)
• Long Yan Rou (Arillus Euphoriae Longanae)
• E Jiao (Colla Corrii Asini)

There is only one herb from this list that isn't a plant: E Jiao (Colla Corrii Asini), which is donkey hide gelatin. The other five herbs in this list are all vegan/vegetarian friendly and can help "tonify" the blood, which may (in western medical terms) help reduce anemia.

Don't forget that we can also get many of the essential nutrients from our food. If you are lacking in iron, eat more spinach. You can do a quick Google search to find out which foods are high in essential nutrients.

In all cases where an animal product herb would be used, there are plant-based herb alternatives. The animal product herbs can be much stronger than plant-based herbs, but don't let this discourage you if your acupuncturist/herbalist recommends an animal product. Always inform your healthcare provider about your diet and lifestyle. The practitioner should discuss with you that treating your condition only using plant-based herbs may take a bit longer if the plant-based herbs aren't as strong, but you'll still be well on your way to better health and you won't have to compromise your morals.

Quinoa Falafel with Avocado Tahini Sauce

This recipe was a little complicated since I don't have a food processor and have only one blender. It can be done using only one blender and the results are worth it.

Serves: 3-4

Ingredients

Falafel

2 cans of chickpeas (aka Garbanzo beans), rinsed & drained
oil (coconut, vegetable, olive, whichever you prefer)
1 medium onion, finely chopped
2 cloves garlic, minced
⅓ cup cooked quinoa
2 tbsp cilantro 
1 tbsp ground cumin
¼ tsp salt
¼ tsp pepper
2 vegan “eggs” (Ener-G Egg Replacer)

Avocado Tahini Dressing

1 ripe avocado
¼ c tahini sauce
1 tbsp fresh lime juice (about ½ lime)
2 tbsp cilantro 
½ cup water

Instructions

1. Pulse the chickpeas in a food processor until no more whole chickpeas remain. If you are using a blender, separate the chickpeas into about 4-6 batches and blend each batch until they aren't whole anymore. Remove each blended batch and add to a bowl while the next batch is blending.
2. Heat 1 tbsp oil in a frying pan on medium heat and fry the onions and garlic until soft. Let the onion/garlic mixture cool for a few minutes.
3. Meanwhile, blend all dressing ingredients in a food processor or blender. Set aside.
4. Combine chickpeas, onion mixture, quinoa, cilantro, cumin, salt, pepper, and vegan “egg” mixture.
5. Form the mixture into 12 balls, and flatten them slightly. 
6. Heat a couple tablespoons of oil in a frying pan on medium heat. Add the falafel patties and cook for about 3 minutes on each side, or until lightly browned.
7. Serve with dressing, either straight-up, or in pita bread with lettuce, tomato, etc.

   

This recipe was adapted from vegangela.com.