Tag Archives: health

Mar 02 2012
4 Comments
Cooking, Main Dishes, Recipes

I love food with funny names… like quiche.

I had a giant glass of carrot, lemon, kale and ginger juice and decided to use the pulp to make a quiche. Why the eff not… right? Recently LuminousVegans and FormerFishTacoFanatic had an incredible brunch featuring a vegan quiche (check it out for other idea and recipes) and I just haven’t been able to get it out of my mind.

I mixed the pulp with a generous heap of flax meal, 2 tablespoons of tahini, and a pinch of salt.

I mixed it together until it got doughy and then mixed in a generous pinch of baking soda. I mooshed it into a olive oil coated pie dish and baked it at 350F/175C for 15 minutes. It might take longer to cook depending on how thick it is. Test it to be sure it’s starting to get firm and a little crisp before you take it out. You can also use your own favorite crust recipe.

While that was happening, I sliced up some mushrooms, broccoli and tomato and sauteed them lightly and poured off the liquid. I was worried the crust might get soggy from the mushroom and tomato juice.

I put the veggies and some vegan cheddar into the pie crust and then mixed them with a tofu scramble recipe from this is my everest , I just put “egg” part into my food processor with a carton of Mori Nu soft silken tofu and a tablespoon of starch and blended it until smooth. I baked it for another 40 minutes. Cover the edges with foil if you’re worried about them burning.

I let it sit for a little while to cool… I was really worried it would fall apart when I tried to serve it. I was also worried that it might not be as delicious as the tofu scramble by itself and I would have to scrap this post and draw a picture of a giraffe instead to assuage my grief.

Not to worry, my intrepid adventurers! The crust did get a little soft in the very middle… Next time I do this I’ll probably use less gooey veggies than fresh tomato… maybe sun dried tomato. I had to take this picture before I accidentally ate the whole thing. You might notice that it’s mostly vegetables with a little tofu scramble on top… bad habit. I think more tofu scramble would have made this more quiche-like but I dig veggies. What can I say.

This is Christie, signing off.

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Feb 27 2012
2 Comments
Cooking, Main Dishes, Recipes, Snacks

I like to call this one, “Tandoori Tofu”

This is a dish about spices. I love Indian food but am wary of restaurants (even though Southeast Asian cuisine usually has ‘safe’ options for people who are vegan or vegetarian but I have the additional issue of gluten free). This is a great main or appetizer with an exotic blend of herbs and spices. Clockwise from top is cilantro, lemon (zest and juice), ginger root, garlic and something you may not be used to: turmeric root.

Turmeric is what gives Indian curries and indeed a lot of vegan foods their rich golden coloring. It’s very similar to ginger root in it’s appearance and texture but the flesh is a rich orange compared to the pale gold of ginger. It’s slightly sweet and intensely herbal in flavor when consumed in the root form. If you can find it, I recommend cooking with it whenever you can. I store mine in a paper bag, wetting with water occasionally to keep it from drying out completely. One tablespoon has 15% of your recomended daily allowance of iron. OMG!

All of these spices are excellent sources of anti-oxidants and micronutrients that you just can’t get anywhere else.
For this dish, you’ll need 1 package of firm Chinese style water packed tofu, cut into bite sized pieces (I used Nasyoa).

The marinade consists of the following:

1 tbsp fresh ginger, grated or minced (a piece about the size of your big toe)
3-4 cloves of garlic, minced
1/2 tsp ground cumin
1 tsp turmeric powder or a piece about the size of your thumb, grated or minced
chili powder to taste
salt to taste
2 tbsp oil
juice from 1 lemon (add a little zest if you’re feeling adventurous)

Mix all the ingredients for the marinade.

Spoon over the tofu, tossing gently to coat. Let set for 30 minutes so that the flavors can marry and sink into the tofu.

Line a baking tray with foil, spray lightly with olive oil and place tofu on the tray. Bake at 400F/200C for 20 minutes on a middle-upper rack. Serve hot, with cilantro sprinkled over the top and lemon wedges for squeezing.

You can do this with any vegetables: potato, zucchini, mushrooms… even make kebabs! This is an easy way to impress taste buds with healthy exotic cuisine.

If you’re a purist and need raita, I AM working on a vegan version. So far it’s okay but needs a little something more. I’ll let you know what happens.

This is Christie, signing off.

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Feb 16 2012
4 Comments
Snacks, Thoughts

Adventures in Fruit: Kumquat… PERVERT! Oh wait…

I decided to buy some kumquats (also cumquats) at my farmer’s market because, though I’m familiar with them and their silly name, I’ve never actually tried them.

The idea of putting an entire citrus fruit in my mouth took a little while to warm up to since I associate the zest of lemons and orange peel with bitter aromatic flavors. This is probably one of the strangest mouth adventures I’ve been on since it was almost nothing like I expected. The peel was sweet but still had the bite of a traditional citrus fruits and the flesh of the fruit was delightfully sour. That part was over quickly though since the fruit is very small and I went back to the creamy sweet flavor of the peel. I would love to chop some of these babies up with some mint, red onion, crushed red pepper and vinegar to serve over almond crusted tofu.

I did end up doing something awesome with this for dinner but that’s for another night.

This is Christie, signing off!

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Feb 11 2012
9 Comments
Cooking, Main Dishes, Recipes

Vegan alfredo!

A few days ago, LuminousVegans posted a creamy alfredo recipe and reminded me how delicious creamy pasta sauces are. I’m making my own soy-based creamy alfredo which can be made nut free for those of you with nut allergies. If you’re sensitive to soy (or even if you’re not), definitely try LuminousVegan’s alfredo recipe. Her recipes are amazing!

The ingredients are as follows:
1 12 oz. box silken tofu (I like MoriNu)
1-2 tbsp Italian seasoning
2 tbsp nutritional yeast
1-2 tbsp onion powder
1 tsp garlic powder
1 pinch nutmeg
soy or almond milk as needed
garlic or sea salt and crushed red pepper to taste

Blend all ingredients in a food processor or blender, adding soy or almond milk as necessary until you get a rich creamy sauce. That’s it, you’re done making high protein, low-fat, low-calorie alfredo sauce. I do recommend heating it either by microwaving or in a skillet with some white wine but this isn’t necessary, it just helps to marry the flavors.

I tossed it with hot pasta and a sliced soy sausage that I browned with some garlic.

I also added some raw red and yellow bell pepper. I tore up some more fresh basil for presentation but it wasn’t pretty for long because I ate it.

I love the sienna with the red and yellow on the creamy backdrop and vivid green. I’m a sucker for food that’s beautiful as well as delicious and good for you. Food should nourish your mind and your body. I love the sweetness of the pepper, the spice of the soy sausage with the creamy tofu and savory nutritional yeast and pasta.

If you want creamy pesto instead, add a generous handful of raw basil, a dash of lemon juice and about half a bulb of garlic.

This is Christie, signing off!

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Jan 27 2012
4 Comments
Cooking, Recipes, Snacks

Spinach Artichoke Dip

Stereotypes about vegans often include the idea that they’re anemic. I’ve donated blood for years and I panicked after I went vegan, worrying that I wouldn’t be able to donate anymore. I’m a little more pedantic about my eating habits than most people so it’s probably not surprising that my iron levels were in the high end of the healthy range when I donated Thursday evening. There are a lot of reasons you might want to give blood. I’m including 2 links to scientific papers whose results suggest that regular blood donations can reduce your risk of cardiovascular disease, especially if you’re a dude.

My personal reasons for donating blood is that one out of every 4 people will need a transfusion in their life. Imagine 4 people you care about. Now imagine your life without one of them. Wow, that’s depressing. Anyways, there are benefits to donating blood other than patting yourself on the back for saving lives: I got a free movie ticket and a snack, I know my blood pressure and my blood iron levels are healthy and in a week I’ll know my cholesterol level. You’ll also learn your blood type which is a good thing to know if you’re ever seriously hurt.

Spinach is another one of my favorite vegan goodies. Spinach can help you prepare for and recover from donating blood. One cup has enough vitamin K to give 2 people their recommended daily intake of vitamin K. WTF is vitamin K? It’s a crucial nutrient for blood clotting. This is important for after you’re done donating blood to help you stop bleeding and reduce your risk of bruising.
So why is spinach better than beef if you’re thinking about donating blood? Beef has less than 2/3 the iron and almost 10 times the calories compared to spinach, ounce for ounce. Spinach also has 600 times the vitamin K of an equal weight of lean beef. (according to http://www.nutritiondata.com)
Did I mention I’m making spinach artichoke dip? Yeah. I’ve gotta recuperate the nutrients I donated (excuse to indulge). Assemble these ingredients.
1/2 onion, diced
1 generous bunch spinach, chopped (frozen is fine, one 12 ounce package should do it, just make sure it’s thawed and well drained)
1 tin marinated artichoke hearts
1 tsp olive oil
1 12 oz. package silken tofu (I used Mori-Nu)
4 tbsp nutritional yeast
3 garlic cloves
2-3 tbsp lemon juice
1 tbsp garlic powder
1 tbsp onion powder
1 tsp Italian seasoning
1/4 tsp flake red pepper
salt and pepper to taste
Preheat oven to 350°F. Sautee onion, spinach and artichoke hearts in olive oil until onion is soft.
Blend together tofu, nutritional yeast, garlic, vinegar and spices in blender until smooth.
Combine all ingredients. Add salt and pepper to taste. Pour into a glass baking dish and bake for 15-20 minutes, after that, observe until lightly browned on top.
Garnish with some shredded basil. Serve warm with crackers, raw broccoli florets or carrots.
As I’ve written it, this recipe contains about 350-500 calories (depending on how much olive oil you sautee with and what sort of tofu you use). That’s about the number of calories in a blood donation. Coincidence? I think not.
This is Christie, signing off to go see that free movie.
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Jan 25 2012
2 Comments
Cooking, Recipes, Snacks

Tabouleh… gesundheit…?

Tabouleh is an awesome snack, exotic salad or side dish that’s relatively simple to prepare and sure to impress. You can use traditional bulgur if you want but I can’t make any recommendations on how to prepare it.I make mine with quinoa because of the whole gluten thing and this is my interpretation of the traditional dish. Parsley is the star in this dish: it’s a great home remedy for bad breath (truly, it works… don’t tell my boyfriend) so if you’re inviting that good looking soul with the gnarly breath over for dinner, consider this bad boy for your appetizer. You’ll need the following:

1/2 onion, diced

1/2 cup quinoa

1 cup  water

1/2 lemon

1 generous bunch of parsley

1 tomato, diced

2 tbsp chopped mint (optional, but makes it very authentic)

pinch of sea salt

pinch of pepper (optional)

1 tsp olive oil

Combine the quinoa, olive oil and the water in a microwave safe dish and microwave at 2 minute intervals until the water is absorbed. Here’s my quinoa in the microwave… don’t judge me. I’m a little lazy.

Meanwhile, chop up the parsley (make sure it’s well rinsed so there’s no grit in your tabouleh), mint if you’re adding it, tomato and onion.

Put the tomato and greens in a bowl.

Add the onion to the quinoa after the liquid is absorbed and microwave another 2 minutes, until it starts to get soft. The onion will add some sweetness to balance the tart lemon and herbal parsley. Combine the tomato and parsley with the hot quinoa, sprinkle salt, and squeeze the lemon over the top. The heat will cause the parsley to wilt slightly and take on the flavors of the dish.

Mix again and refrigerate until you’re ready. I think it’s better cold, but warm pleases too.

This is Christie, signing off.

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Jan 22 2012
6 Comments
Desserts, Snacks, Thoughts

Adventures in fruit, a portrait of durian today.

Durian is from Southeast Asia and is formidable in all of it’s aspects. It’s big (about the size of a soccer ball), has a thorny outer skin (ouch!) and distinctive odor.

Some people find the smell off-putting. I’m not one of those. I suspect it’s partly genetic. I find they smell like almonds though I’ve heard them described as smelling like turpentine, gym socks, and rotting onions. I suppose any one of those odors would keep me from eating fruit.

In terms of nutrition it’s certainly a treat. It’s rich in unsaturated fats, fiber, iron, vitamin C, potassium and the tryptophan – the amino acid required for the synthesis of serotonin. Tryptophan is necessary for the synthesis of serotonin – an important neurotransmitter. Tryptophan is an essential amino acid. That means your body can’t make it (like how it can make fat or carbon dioxide from sugar) and you have to include it in your diet.

The edible part of the fruit looks and tastes like creamy vanilla almond custard. I like to scoop out the flesh, separate the seeds and discard them, and put the good stuff into a container. I put it in the freezer and treat it like a pint of ice cream: having 2 or 3 bites whenever I get a bill or see bad news on TV.

Durian isn’t for the faint of heart. It can be expensive, difficult to find and to some, offensively smelly. However, if you’re one of the lucky souls who finds this fruit delectable, you might grow up to be a convert, like me.

This is Christie, signing off.

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Jan 21 2012
3 Comments
Cooking, Recipes

Toasty Taters and Cheezy Tofu Scramble

Today is my niece’s birthday (Happy Birthday, Juliana!). I had plans to have breakfast with her to celebrate. While I looked forward to spending time with my niece on her special day, I was disappointed to realize that the only vegan options on the menu were home fried potatoes hold the cheese, fruit, or oatmeal (which I would have to make sure didn’t have milk mixed in already). Anyhoo, plans changed. I got to sleep in today and make myself a vegan breakfast: tofu scramble with home fries.

Toasty Taters:
Any potatoes, sliced or cubed
1 tbsp garlic, minced
salt
pepper
ground cayenne pepper or crushed red pepper
olive or safflower oil

Put the potato slices in a bowl and add just enough oil to coat all the pieces. Mix it all together with the salt, pepper, and cayenne pepper until the potato pieces are coated evenly. The cayenne pepper will make it spicy so leave it out if you’re not a fan. Loosely bundle the potatoes in foil, stick in a toaster oven–I love toaster ovens, you guys–and bake for 20 minutes or so at 375 degrees. Then, open up the foil, carefully mix the potatoes a bit so they separate, set the toaster oven on the toast setting, and toast for 3-4 minutes. This will make them nice and crispy.

Cheezy Tofu Scramble
1 block extra firm tofu (about 1/4 pound), patted dry and smooshed with a fork
1 tbsp garlic, minced
salt
pepper
onion powder
turmeric
shredded ‘cheese’
olive or safflower oil

Fire up a frying pan and heat your oil, then toss in the garlic and tofu. When the tofu is nearly browned, add the spices–how much you want to use is up to you. Mix it nicely until the tofu is nice and browned. Lower the heat, and add the shredded ‘cheese’ (I used Daiya cheddar). When it starts to get melty, remove from heat and fold the cheese into the tofu.

Yum. Check out those crispy garlic bits. Pardon me while I stuff my face… Melissa

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Jan 19 2012
1 Comment
Cooking, Recipes, Snacks

Ridiculously Easy & Versatile Refried Beans

I almost hate to admit this, but Taco Bell has become a fast food savior of mine since transitioning to a vegan diet. I can only eat so many French fries and 6″ veggie delight subs. Taco Bell rises above the rest for one reason: beans. A bean burrito, no cheese is super cheap, tasty, and vegan — no lard, you guys! I have also ordered nachos with beans only (which has to be announced to the entire staff for some reason).

I was itching to have some refried beans at home, so I went to the store to buy a can. I spotted the Fat Free can first. Fat free? No way! So I picked up a can of Traditional style refried beans. I read the ingredients. LARD. No way! I checked out the Fat Free Can was delighted to read that fat free meant no lard and simple ingredients. Yay! Now, you may be thinking that I could have started with a can of pinto beans. Yes, I could have. For convenience, though, a can of Bush’s Fat Free Refried Beans is perfect.

Melissa’s Ridiculously Easy & Versatile Refried Beans

Ingredients:
1 can Bush’s Best Refried Beans, Fat Free — I used about 1/3 can per serving
Shredded ‘cheese’ — Christie sent me some Daiya and I am in lust with this cheese
diced onion — I used green onion since I had some
your favorite hot sauce — I’ve tried it with Sriracha, Tabasco, and Taco Bell hot sauce
Extra seasonings — the can of beans is already seasoned, but you can add garlic (fresh or powder), onion powder, cumin…

Put your beans in a microwave-safe bowl. Add your seasonings and smoosh it in with the beans. Top with the cheese. Microwave, covered, for about a minute (use a bowl so that the cheese doesn’t melt onto whatever cover you use).

I like my onions crisp and raw, so I top the warm beans and cheese with them. I used shears to chop my green onions. Then, top with your hot sauce. Mix it all together and:

  • Stuff it in a tortilla to make a bean burrito OR
  • Serve it with some Spanish or Mexican rice OR
  • Throw it on a bed of lettuce; add tomatoes, avocados, jicama, and cilantro and you’ve got yourself an awesome salad OR
  • Put some tortilla chips around it and you’ve got yourself some fancy bean and cheese nachos:

I adore versatile foods. This was muy delicioso! –Melissa

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Jan 17 2012
2 Comments
Cooking, Desserts

Macaroons… funny name, serious snack.

I love macaroons and have found that raw cookies resembling macaroons are a staple in vegan cuisine. Still, I’ve been craving the real thing. Shredded coconut is high in fiber and saturated fat. You might think, “this chick is terrified of fat… what’s she doing with coconut?” The saturated fat in coconut is largely composed of fatty acids like lauric acid, capric acid, caprylic acid, myristic acid and palmitic acids. Maybe now you’re thinking, “speak English, woman!”

Fun fact: your brain is the fattiest organ in your body – almost 2/3 of it is fat. Your brain is kind of like a huge incredibly intricate ball of electrical wiring, except instead of using rubber and plastic to insulate the wiring, it uses fat. Fatty acids like those found in coconut and other tree nuts, avocado, olives, and certain grains like flax make excellent building blocks for your brain. The fiber in these foods also makes it easier for your body to absorb these important nutrients.

Okay, now my brain hurts from thinking too hard and I must replenish it with macaroons. You’re going to need the following ingredients.

1.5 teaspoons EnerG egg replacer or starch
4 tablespoons almond or soy milk
2 tbsp syrup (agave nectar, maple, whatever kind you like)
pinch of salt
1/4 cup almond meal
1/4 teaspoon baking powder
1/2 teaspoon vanilla extract
1/2 teaspoon almond extract (optional)
1 tbsp almond or cashew nut butter (peanut butter works in a pinch but has it’s own distinct flavor, cashew and almond are more neutral)
1 cup unsweetened shredded coconut (omit the 2 tbsp of sugar if you get sweetened shredded coconut)
1/2 tsp unsweetened cocoa powder (optional, if you want chocolate macaroons!)
Preheat oven to 325F/160C degrees. Line a metal baking sheet with parchment and grease it lightly with olive oil or cooking spray. In a medium bowl, mix the dry ingredients. Combine the wet ingredients in another bowl, stirring and perhaps microwaving to get them to blend well. When everything is uniformly mixed, combine the wet and dry ingredients and mix well. It should form a semi-dry dough.
Place rounded teaspoonfuls onto the baking sheet you prepared earlier. I ended up mooshing them into appropriate shapes with my hands and then making an indentation in the middle with the bottom of the spoon.
Bake for 15 minutes. For an additional 5 minutes, watch the macaroons closely and take them out of the oven if the edges start to get too brown. Pick up the edges of the parchment carefully and place the parchment on a clean dry towel on a cool surface to cool. Makes 8 or so cookies. I drizzled mine with some cocoa that I melted with coconut sugar and cocoa butter.
This is Christie, signing off. OMNOM!
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