Eat Well. Live Well. Be Well.

Visit my new blog....

2010-04-25T07:07:00.000-07:00

http://eatlivebewell.wordpress.com/

I've decided to make the switch to Word Press. Please follow me there.

Eat well, Live Well, Be Well -

Carolyn

2010-04-24T18:20:00.000-07:00

Happy Belated Earth Day.

Every year I like to plant a tree on Earth Day. This year though, I opted to start a small garden. I’m always hesitant to garden because I think I have a black thumb. I also am not impressed with my non-existent gardening skills. This year though I decided to forget about all my past failed attempts, and go for it… with the help of the EarthBox. The EarthBox is the answer to all of us who think we are doomed to fail at growing our own fruits and vegetables, or who forget to water everyday, or who don’t know what type of soil and fertilizer to use. The EarthBox requires little maintenance and takes the guess-work out of the process.

I know. I know. It can’t be that hard to put a seed in the ground and water it and a few months later have some food. But apparently I can’t handle that, so I’ve decided to boost my gardening confidence with the help of two EarthBoxes.
I’ll share with you all the journey of two cherry tomato plants, 2 red bell pepper plants, 2 orange bell pepper plants, a sweet banana pepper plant, and a hot banana pepper plant!

Here are the pictures from planting day, April 17th.

The Goods!

Tomatoes at Planting

Peppers at Planting

After I planted the plants, they were looking a little weak! By the next morning they had their mojo back!

And after one week, this is what “my garden” is looking like!

Tomatoes After 1 Week

Peppers after 1 Week*

* So I know what you are thinking! The little one in the top right hand corner of the Peppers family isn’t doing so hot! He is making me feel bad. I know I went out of town for 3 days this week, but I watered before and I watered when I got home. Plus the EarthBox is self-watering, and the box was not low on water when I got home. Plus, all his cousins are doing good, so I’m not sure what is going on with him. I gave Orange Pepper plant some lovin’ this morning and I hope tomorrow is a new day for the little one!

On a more positive note – look how much they’ve all grown (except the “little one”) in one week! I can’t wait to see what 8-10 weeks bring!

Eat well,
Carolyn

Journey into Spinning

2010-04-04T08:59:00.000-07:00

The story starts with an injury. I remember the day very well. We were on our 17 mile run just coming down from the Ringling Bridge. I had been training with a group out of Fleet Feet Sarasota for my first marathon - the 2009 Disney marathon. Just as we were at the bottom of the bridge with about 2.5 miles left to the store, I turned to my friend - a much more expereinced runner than I - and said, "My foot hurts. Everyone morning when I get up I feel a shooting pain up from my heel."

Looking back, I was so naive. I was new to distance running, so I've never experienced the injuries that come along with it. Growing up a swimmer, I didn't have to worry about foot or knee injuries. My friend turned to me and said, "You have plantar fasciitis."

I finished the run, went home to take a nap, woke up, stepped down, confirmed the shooting pain in my heel, and began my obsessive internet search on this condition. I was 99% certain that I had plantar fasciitis so I began the treatment process. I (reluctantly) stopped running. I started sleeping in the Strassburg Sock. I wore one of three pairs of shoes with either inserts in them or great arch support (any fashion sense was thrown out the window during this time). I began seeing a chiropractor for the first time in my life to get Active Release Technique (ART). I switched to a heavy swimming workout. And then finally, after a few months, I began spinning! (Just an FYI - I did (barely) complete the Disney Marathon in 2009)

I was traveling for work, working out at a YMCA in Fernandina Beach, FL when the spin instructor came onto the cardio floor and started asking (begging) for people to join her spin class. There was only one person in there who came often, but the others who joined were all new. I don't know that lady's name, but THANK YOU for bringing me in there for change! I've always seen the "spinners," but I was always intimidated to jump in there myself.

That was nearly 2 years ago, and I've been addicted to spinning ever since. It is a workout that isn't hard on the body like running, but it gets you moving and those endorphins high. Nothing like some bumping music and sweat dripping off your face to start your day!

I encourage you all to try a spin class. In a 45 minute class you will burn anywhere from 500-650 calories! You don't need any fancy gear to do it either.

A Beginner's Guide to Spinning

Show up to class at least 20 minutes early especially if you are taking a class at a peak time (5pm - 7pm).
Most gyms have a "sign-in" system (sign a list, grab a number, or sign a list where your sign in spot corresponds to your bike number, etc.). Be sure to inquire about this at the front desk when you arrive.
Choose a bike. Some things I look at when choosing a bike at my current gym. You probably wouldn't be aware of these things when you are just beginning, but after a few classes you will start to know bikes you like.
- Location, Location, Location. Are you a front-row Joe or a back seat driver?
- Is it a newer bike or older bike? I can tell because the newer ones are not rusted near the pedals.
- Is the seat narrow or wide? The solid black seats are narrower and hurt my bum more, so I like the black and grey seats.
Tell the teacher you are new. She/he will help you adjust your bike to the correct settings.
Mount your bike and test things out a bit. Is your seat far enough forward? Is your seat high enough? Are your handlebars at the right height? After a few minutes you might want to tweak some things to ensure a comfortable ride.
The nob in the center of your bike controls your resistance. For your first class keep things light. Over time though you will look back and realize that at the beginning you thought you were kicking ass, but really you just had about 1/10 the resistance as your power house neighbor.
Bring a large bottle of water and a towel (unless your gym supplies them)
Don' think you have to go out and buy cycling shoes to spin. Your regular running shoes will work just fine as a beginner. If you decide this is something you'd like to spend more time doing, then you can invest in a pair of cycling shoes. You will need MTB shoes with SPD cleats. (Finally after all this time, I've invested in a pair of cycling shoes - Specialized BG SportMTB Shoes. The verdict is still out on how comfortable I think they are.)
After the class be sure to discuss with your instructor anything on the bike that wasn't quite right, or if everything was great, REMEMBER your settings so the next class you can easily set up your bike to your liking.
Enjoy the adventure.

Experienced Spinners: What to do if you can't make it to a Spin Class?

This weekend I was talking to a lady before class started. She was telling me that she used to spin all the time but with her new job, her schedule won't sync up with the class times our Y is offering. I suggested that she create her own workout by finding spinning programs/playlists online, loading her iPod, and creating a solo class on the spin bikes in the cardio room.

If you find yourself in the same situation - making excuses on why you can't attend class - download these songs and get spinning on your own. If nothing else, these songs will crossover nicely to any cardio routine you do.

I found this playlist from the blog - Spinning Music. There are tons of great workouts there, so be sure to check it out. You might just find a few that hit the right note for you.

Best of 2009 Spin Mix

I Gotta Feeling – Black Eyed Peas (4:49): This song has been on heavy rotation on my iPod since it came out. It’s one of those tunes that just makes you want to move. Warm up your legs with some easy spinning and throw in a few dynamic upper body stretches.
Sexy Bitch (feat. Akon) – David Guetta (3:16): I am such a bad feminist for liking this song… but I do. It reminds me of a lawyer I knew when I was first practicing. He was about 25 years older than I was and continually said inappropriate things to women. But the thing was – it didn’t come from a place of malice. He adored his wife, and thought highly of women. You could just tell. I had a huge soft spot for him. And this song is kind of like that. Let’s tackle some small rolling hills to get going. First, we climb out of the saddle, then sit down and sprint. For an extra challenge, do the sprints standing. Here we go! First hill: C: 0:15 – 0:30, S: 0:30 – 0:45. Second hill: C: 0:45 – 1:15, S: 1:15 – 1:45. Third hill: C: 1:45 – 2:45, S: 2:45 – 3:15.
Love Drunk – Boys Like Girls (3:47): More sprints? Sure! Three of them: 30/45/50 seconds at 0:48 – 1:20, 1:45 – 2:28, 2:38 – 3:28. Wanna do ‘em standing? You bet!
Right Round (feat. Ke$ha) – Flo Rida (3:27): Crank that tension up to 6 or 7/10 and do some random lifts: 4/8/2.
Love Game (Chu Fu Ghettohouse Fix) (feat. Marilyn Manson) – Lady GaGa (5:21): We deserve a 45 second rest. Give your shoulders a roll and take a big drink. The second large hill starts here. This one’s a fast standing climb. We’re going to alternate between regular and aggressive stances, 15 seconds each, then 30, then 45, then 60.
Waking Up in Vegas – Katy Perry (3:19): More sprints, this time at each chorus: 15/15/45. They’re at 0:47 – 1:02, 1:29 – 1:44, and 2:22 – 3:07. Shorter sprint intervals are the perfect time for new riders to try a standing sprint or two.
No You Girls – Franz Ferdinand (3:40): More high tension lifts – 7/10. Do 8 counts to the bridge, then 4, then 2 for the choruses.
Good Girls Go Bad (feat. Leighton Meester) – Cobra Starship (3:18): Okay, there’s only one big, 7.5 minute hill between us and the showers. Roll the tension back to 4/10 for this fast climb. Take a posture break and switch to a standing jog for the choruses. Remind new riders and those who’ve been away from the bike for a while to take a break when they need to. The transition between songs here is a natural spot to kick back and reload. Advanced riders, keep it going for the whole 7.5 minutes.
Fire Burning – Sean Kingston (4:03): Keep the climb going, and keep it fast. This time we’re going to do at least three tension increases, while maintaining the pace. Shoot for pleasantly thrashed by the end of the ride.
Africa (feat. Culture) [Radio Edit] – Karl Wolf (3:52): Ahhh….. we made it. Roll the tension back to 2/10 and take a few minutes to spin easy. We’ll lower our heart rates and do some static upper body stretches on the bike, then climb off and treat our quads, glutes, hamstrings, and calves to nice long stretches.
Down (feat. Lil Wayne) – Jay Sean (3:32): Some extra cool-down and goodbye music.

Here are some other sites to get spin programs from:
Spin Freak
TigerSpin

Enjoy the journey.

Be well,
Carolyn

Peanutty Udon Noodles and Tofu Salad

2010-03-31T17:19:00.000-07:00

From WholeFoods.com

Serves 6

Creamy peanut butter and salty tamari anchor this hearty tofu-udon dish. The silky noodles, sauce and cabbage accented with bits of color from the carrots and radishes make for a satisfying meal when served warm, at room temperature or even chilled.

Ingredients

1/2 cup natural peanut butter
1/4 cup honey
6 to 7 tablespoons tamari
1 teaspoon brown rice vinegar
1 teaspoon garlic chile sauce (optional)
3 cloves garlic, finely chopped
2 tablespoons sesame oil
20 ounces tofu, drained and cut into 1/2-thick slices
10 ounces dried udon noodles
3 cups chopped napa cabbage, green part only
3 carrots, sliced
1 bunch red radishes, quartered
1/3 cup dry roasted peanuts

Method

In a food processor, mix together peanut butter, honey, 3 tablespoons of the tamari, vinegar, chile sauce, garlic, and 2 tablespoons warm water and puree to make a sauce. Set aside.

Heat oil in large skillet over medium high heat. When oil is hot, cook tofu on first side for approximately 7 minutes. Carefully sprinkle tofu with half of the remaining 3 or 4 tablespoons tamari and cook for about 4 more minutes or until the first side is golden brown. Flip tofu and sprinkle second side with the remaining tamari. Cook until golden brown, then transfer tofu to a paper towel-lined plate and set aside to let drain.

Cook udon noodles according to package directions, drain and transfer to a large bowl. In a large pot with a steamer basket, steam cabbage, carrots and radishes for 5 to 7 minutes or until crisp-tender. Combine noodles with vegetables and mix in reserved peanut sauce. Top with peanuts and serve.

Nutrition

Per serving (about 11oz/314g-wt.): 510 calories (200 from fat), 22g total fat, 3.5g saturated fat, 0mg cholesterol, 1390mg sodium, 59g total carbohydrate (6g dietary fiber, 19g sugar), 24g protein

Curry-Coconut Peanut Sauce

2010-03-31T17:17:00.000-07:00

From The Whole Foods Market Cookbook

Makes 4 1/2 Cups

This sauce should come with a warning: One spoonful will have you hooked. Fortunately, it complements almost anything from vegetables to poultry and tofu.
Ingredients

1 teaspoon canola oil
1 small red onion, minced
3 cloves garlic, minced (1 1/2 teaspoons)
1 serrano pepper, seeded and minced
4 teaspoons minced fresh ginger
4 teaspoons curry powder
4 teaspoons cumin
1 (13.5-ounce) can coconut milk
5 tablespoons creamy peanut butter
1/4 cup fresh cilantro, minced
5 teaspoons tamari
4 teaspoons honey
1/8 cup lime juice
1/8 cup ketchup
3/4 cup water

Method

Heat canola oil in a saucepan over medium heat. Sauté onion, garlic, serrano pepper, and ginger until onion is translucent. Add curry powder and cumin; sauté over low heat for 1 minute. Add coconut milk, peanut butter, cilantro, tamari, honey, lime juice, ketchup, and water. Bring sauce to a boil, whisking often. Reduce the heat; simmer for 10 minutes.

Nutrition

Per serving (1/4 cup/49g-wt.): 80 calories (60 from fat), 7g total fat, 4g saturated fat, 0mg cholesterol, 140mg sodium, 5g total carbohydrate (1g dietary fiber, 3g sugar), 2g protein

Lettuce Wraps with Chile Peanut Sauce

2010-03-31T17:15:00.000-07:00

Recipe and Photo from Whole Foods

Serves 4

While appearing elaborate, lettuce wraps are actually rather easy and fun to prepare. This tempting Asian recipe emphasizes bean thread noodles and peanuts, though the flavors and combinations are limited only by your imagination. Try sautéed chicken or beef, dried shrimp or carrots if you wish. Serve with chile, peanut and hoisin sauce on the side. Leftovers are delicious all tossed together for a quick and simple salad the following day.

Ingredients

Chile Peanut Noodles
3 ounces dried bean thread noodles
1/2 cup unsweetened peanut butter
3 tablespoons brown rice syrup
1 1/2 tablespoons lime juice
1 tablespoon shoyu or tamari
2 teaspoons chile sauce
2 garlic cloves, finely chopped

Lettuce Wraps
1/2 cup cilantro, chopped
1/2 cup dehydrated coconut flakes
1/2 cup toasted peanuts, roughly chopped
1/2 medium red onion, finely chopped
4 limes, quartered
1 head butter lettuce, such as Boston
Hoisin sauce

Method

For the chile peanut noodles, soften noodles in medium pot of hot water until tender, about 15 minutes. Bring noodles to a boil and cook 1 minute, then drain and set aside. Using a food processor, mix together the peanut butter, brown rice syrup, lime juice, shoyu or tamari, chile sauce, garlic, and 1/3 cup warm water until combined thoroughly. Toss noodles with 1/2 cup of the chile dressing. Reserve remaining dressing, and set noodles and dressing aside.

For the lettuce wraps, arrange cilantro, coconut, peanuts, onions, limes, lettuce, hoisin sauce, chile noodles, and reserved chile dressing in separate bowls. Let guests create their own lettuce wraps by topping lettuce leaves with any or all of the items as they like.

Nutrition

Per serving * (about 8oz/221g-wt.): 540 calories (270 from fat), 30g total fat, 9g saturated fat, 0mg cholesterol, 310mg sodium, 61g total carbohydrate (7g dietary fiber, 23g sugar), 15g protein *Does not include sauces

Kid - Friendly Recipe: Apple Sandwich with Peanut Butter and Granola

2010-03-31T17:14:00.001-07:00

Serves 2

Kids will love to help you make this healthy snack since it’s fun to spread the nut butter and sprinkle the chocolate chips. No corer in the kitchen drawer? Slice the apples into rounds first then use a small cookie cutter to remove the core from the center of each slice. Wrap sandwiches tightly and tuck them into lunchboxes, if you like.

Ingredients

2 small apples, cored and cut crosswise into 1/2-inch thick rounds
1 teaspoon lemon juice (optional)
3 tablespoons peanut or almond butter
2 tablespoons semisweet chocolate chips
3 tablespoons granola

Method

If you won’t be eating these tasty treats right away, start by brushing the apples slices with lemon juice to keep them from turning brown.

Spread one side of half of the apple slices with peanut or almond butter then sprinkle with chocolate chips and granola. Top with remaining apple slices, pressing down gently to make the sandwiches. Transfer to napkins or plates and serve.

Nutrition

Per serving (about 7oz/192g-wt.): 300 calories (150 from fat), 16g total fat, 4.5g saturated fat, 0mg cholesterol, 115mg sodium, 36g total carbohydrate (6g dietary fiber, 25g sugar), 8g protein

Carrot-Oat Cake

2010-03-31T17:07:00.001-07:00

Recipe and Photo from WholeFoods.com

Serves 16

Enjoy this hearty carrot cake for breakfast, a snack or dessert. Serve it warm or at room temperature.

Ingredients

Natural cooking spray
1 cup rolled or quick cooking oats
1 cup chopped walnuts
1 cup whole wheat pastry flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
2 cups grated carrots
1 cup pure maple syrup
1 cup dried currants
1/2 cup unsweetened finely shredded coconut
1 1/2 teaspoons vanilla extract

Method

Preheat oven to 325°F. Lightly oil a (9-inch) square baking pan with cooking spray and set it aside.

Pulse oats and walnuts in a food processor until coarsely ground. Transfer to a large bowl. Add flour, baking powder, baking soda, cinnamon, ginger and salt and mix well. In a second large bowl, combine carrots, maple syrup, currants, coconut and vanilla. Add carrot mixture to flour mixture and stir until completely incorporated. Transfer to prepared pan and bake until cooked through and deep golden brown, about 1 hour. Set aside to let cool before cutting into squares.

Nutrition

Per serving (about 2oz/67g-wt.): 190 calories (50 from fat), 6g total fat, 1g saturated fat, 0mg cholesterol, 230mg sodium, 32g total carbohydrate (3g dietary fiber, 19g sugar), 4g protein

All about Quinoa

2010-03-27T18:49:00.000-07:00

If you have ever passed quinoa, pronounced keen-wa, in your grocery's bulk food aisle, pass no more. This gluten free grain is both economical and versatile. You can use it instead of rice in recipes, in place of oatmeal for breakfast, or in numerous other recipes to complete your dinner. Whole Foods "Learn to Cook, Learn to Save" says, "Cooked and cooled quinoa sealed in a tight container will store in the fridge for 3 to 5 days", and I think it easily makes a great topping on lunch salads or in wraps. Also WholeFoods.com says, "Quinoa is a complete protein containing all eight essential amino acids. It is light and fluffy in texture but has that whole grain ability to fill you up."

Photo and Recipes from Whole Foods

To cook quinoa you need...
1 cup quinoa
2 cupes water
1/2 tsp sea salt

Then...
Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot. Add water and salt and bring to a boil. Cover, reduce heat to medium low and simmer until water is adsorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork.

Tips & Tricks

For extra flavor, use vegetable, chicken or beef broth instead of water when cooking quinoa.
Toast quinoa (after rinsing) in a large skillet for 3 to 4 minutes before cooking to add more depth to its flavor.
Pour soymilk over hot cooked quinoa and top with nuts and dried fruit for a satisfying breakfast cereal.
For a healthier twist on pasta or potato salad, toss cooked quinoa with chopped vegetables, fresh herbs, vinegar and olive oil.
Add cooked quinoa to soups, stews and casseroles.
Store cooked and cooled quinoa in a tightly sealed container in the refrigerator for 3 to 5 days or in the freezer for up to 2 months.

Now test your skills...

Quinoa Loaf with Mushrooms and Peas

Recipe from WholeFoods.com

Serves 8

Welcome spring--or vegetarian guests--to your table with this delicious main-course recipe that is destined to become a favorite for family and feasts alike. For killer veggie burgers, serve any leftover slices on toasted whole wheat buns with lettuce and spicy mustard.

Ingredients

1 tablespoon extra virgin olive oil, plus more for greasing
8 ounces button mushrooms, sliced
Salt and ground black pepper to taste
1 (15-ounce) can no-salt-added garbanzo beans, rinsed and drained
3/4 cup rolled oats
2 cups cooked quinoa ( Learn to Cook: Quinoa)
1 cup frozen green peas
1/2 cup chopped fresh parsley and/or 1 tablespoon minced fresh thyme
10 sundried tomatoes packed in oil, drained and chopped
1 cup (about 1 onion) chopped red onion
Note: Consider a flax seed egg sub (1 tbs ground flax & 2-3 tbs water) or an egg substitute in this recipe to keep the loaf together better.

Method

Preheat oven to 350°F. Lightly grease an 8-inch loaf pan with oil; set aside. Heat oil in a large skillet over medium-high heat. Add mushrooms, salt and pepper and cook, stirring occasionally, until mushrooms are golden brown, 6 to 8 minutes.

Meanwhile, put beans, oats and 1/2 cup water into a food processor and pulse until almost smooth. In a large bowl, combine mushrooms, bean mixture, quinoa, peas, parsley, tomatoes, onion, salt and pepper. Transfer mixture to prepared loaf pan, gently pressing down and mounding it in the middle. Bake until firm and golden brown, 1 to 1 1/4 hours. Set aside to let rest for 10 minutes before slicing and serving.

Nutrition

Per serving (about 6oz/172g-wt.): 170 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol, 200mg sodium, 28g total carbohydrate (6g dietary fiber, 4g sugar), 8g protein

Mushroom and Peas with Miso Quinoa Dressing

From WholeFoods.com

Makes 4 to 6

Miso adds savory depth to this unique dressing — an excellent side dish for the holidays or any time of year. Transform it into a hearty vegetarian entrée by adding cubed, baked tofu.

Ingredients

1 cup quinoa
1 tablespoon canola oil
2 medium carrots, diced
2 cups sliced white mushrooms
3 cloves garlic, finely chopped
1/2 teaspoon ground ginger
2 cups packaged miso broth or 2 cups water mixed with 4 teaspoons miso paste
3/4 cup frozen peas
1/2 cup diced green onions

Method

Place quinoa in fine-mesh strainer and rinse under cold water until water runs clear. Drain quinoa and set aside.

In a heavy medium saucepan, heat oil over medium heat. Add diced carrot and sauté about 2 minutes. Add mushrooms, garlic and ground ginger and sauté until garlic is fragrant and vegetables are tender, about 3 minutes. Add quinoa and stir for about 1 minute. Mix in broth. Cover and simmer over low heat until quinoa is almost tender, about 12 minutes. Add peas, cover and continue simmering until quinoa grains are translucent and liquid is absorbed, about 5 minutes more. Transfer to bowl and stir in diced green onion.

Nutrition

As a main dish (4 servings):Per serving (About 6 oz/161g-wt.): 250 calories (60 from fat), 7g total fat, 0.5g saturated fat, 10g protein, 40g total carbohydrate (6g dietary fiber, 4g sugar), 0mg cholesterol, 300mg sodium As a side dish (6 servings):Per serving (About 4 oz/108g-wt.): 170 calories (40 from fat), 4.5g total fat, 0g saturated fat, 6g protein, 27g total carbohydrate (4g dietary fiber, 3g sugar), 0mg cholesterol, 200mg sodium

Eat well,
Carolyn

Black Bean and Avocado Brownies

2010-03-18T10:57:00.000-07:00

I love avocados. I love black beans. I've just never had them in my desserts. Okay, I lie. I have had black beans in Khoa Lam - a sticky rice dessert popular in Thailand.

But now add in avocados, and I think I might be in heaven. Here is a recipe that is very much worth trying for a sweet vegan dessert. (I just won't tell my husband about the avocados.)

I first heard about these brownies from this blog which brought me to Cara's Cravings. Look at her picture. I'm drooling. Enjoy.

Black Bean and Avocado Brownies

1 (15.5 ounce) can black beans, rinsed and drained
3/4 cup egg substitute
1/4 cup agave syrup
1/2 of a ripe avocado (60gm)
6 tbsp cocoa powder (30gm)
pinch of salt
1 teaspoon vanilla extract
6 tablespoons white sugar (75gm)
2 teaspoons instant espresso

Preheat oven to 350 degrees F. Line an 8x8" pan with parchment paper.

Combine black beans, egg substitute, agave syrup, and avocado in food processor. Blend for a few minutes, until completely smooth. Add remaining ingredients and continue blending until fully combined, stopping once or twice to scrape down the sides of the bowl.

Spread into parchment-lined baking dish. Bake for 30-33 minutes, or until a toothpick inserted in the brownies comes out clean.

These are best if you let them sit overnight before slicing and enjoying!

Nutritional Info
Servings Per Recipe: 12
Amount Per Serving
Calories: 98.0
Total Fat: 1.2 g
Cholesterol: 0.0 mg
Sodium: 134.6 mg
Total Carbs: 19.5 g
Dietary Fiber: 2.7 g
Protein: 4.2 g

Broiled Tofu and Steamed Mustard Greens with Spicy Mango Sauce

2010-03-17T07:41:00.001-07:00

Happy St. Patrick's Day. Instead of heading to the pub and drinking some green beer, why don't you get your fixin' of green through food? Green smoothies, Spinach Salad, or this recipe brought to you by Vegetarian Times. It combines protein rich tofu AND mustard greens with a sweet and spicy mango sauce. Other greens to try in this recipe: Asian mustard greens, broccoli raab, Chinese broccoli, or collard greens. Enjoy!

Ingredient List

Serves 8

2 Tbs. canola oil
1 small onion, quartered and thinly sliced (1/2 cup)
1 small red bell pepper, coarsely chopped (1/2 cup)
¾ cup hot mango chutney, such as Patak’s or use this recipe
1 medium tomato, coarsely chopped (3/4 cup)
2 16-oz. pkgs. extra-firm tofu, drained and patted dry
2 12-oz. bunches mustard greens, thick stems removed

Directions

1. Heat oil in medium-size saucepan over medium heat. Add onion and bell pepper, cover, and cook 10 to 15 minutes, or until vegetables are soft, stirring occasionally. Stir in mango chutney and tomato. Cover, and simmer 5 minutes more. Keep warm.

2. Preheat oven to broil, and place oven rack in highest position. Coat baking sheet with nonstick cooking spray. Halve each tofu block crosswise to make pieces the size and thickness of sandwich bread. Cut each tofu piece into 4 triangles. Brush each tofu triangle on both sides with mango mixture (it’s OK if some bell pepper and onion bits stick to tofu); season with salt and pepper, if desired; and place on prepared baking sheet. Broil 4 to 5 minutes. Flip triangles, and brush with more mango mixture. Broil 4 to 5 minutes more, or until browned and crispy.

3. Meanwhile, bring 1 cup water to a boil in large pot. Add mustard greens, cover, and steam 5 to 7 minutes or until greens are crisp-tender, turning occasionally with tongs to make sure greens cook evenly.

4. Divide mustard greens among serving plates. Top each serving with 2 tofu triangles, and drizzle with1/4 cup mango sauce.

Nutritional Information

Per :

Calories	246
Protein	14g
Total Fat	10g
Saturated Fat	1g
Carbs	29g
Choelsterol	0mg
Sodium	490mg
Fiber	5g
Sugar	22g

Coconut Cream Pie in honor of Pi Day (March 14th)

2010-03-11T11:17:00.000-08:00

from VegNews Magazine

When this came through to my email, I had to share. Doesn't that picture just look delicious? I can't wait to make this. I am going to use a delicious cashew based whipped cream on top from my favorite raw foodie and blogger - Carmella at Sunny Raw Kitchen. The whipped cream is from a Banana Chocolate Cream Cake recipe that is to die for.

Enjoy!

Coconut Cream Pie

Makes 1 pie

What You Need :
1/2 cup vanilla soy creamer
4 cups vegan chocolate chips, divided
2-1/2 cups shredded unsweetened coconut, divided
1 pound (16 ounces) firm silken tofu
1 cup powdered sugar
1 teaspoon coconut extract

What You Do:
1. Coat 9-inch pie plate with nonstick cooking spray. In a small pan over low heat, heat soy creamer until hot, but not boiling. Add 2 cups chocolate chips slowly and stir until melted. Stir in 1-1/2 cups coconut. Pour into prepared pie plate, smooth out to form a crust, and refrigerate until hard.

2. While crust is in the refrigerator, prepare the filling. In a food processor, place tofu and blend until smooth, scraping down the sides of bowl as necessary. Add sugar and coconut extract.

3. Melt remaining chocolate chips in microwave or double boiler. In a bowl, combine melted chocolate chips and remaining coconut. Pour into prepared pie crust. Top with vegan whipped cream and sprinkle with more coconut if desired. Refrigerate until ready to serve (at least 8 hours).

Whipped Cream
Inspired by Cafe Gratitude's I Am Rapture

1 cup cashews or a mix of cashews and macadamia nuts
1 cup fresh coconut milk (simply blend 1 part dried coconut with 3 parts water in high speed blender)
1/8 - 1/4 cup honey or agave (depending on how sweet you like it)
1 tablespoon lemon juice
1 tablespoon vanilla
Pinch of salt
1/2 cup coconut butter, melted
1 tablespoon lecithin* (1 tbs + 1 tsp psyllium)

*Lecithin is derived from soybeans and acts as an emulsifier. Look for lecithin (preferably non-GMO), in granules or powdered form, at your local HFS. If using granules, make sure to grind them up in a high speed blender of coffee grinder.

Recipe of the Month: Quinoa Casserole

2010-03-06T18:26:00.000-08:00

Now that the wedding has come and gone; the honeymoon has come and gone; and the move has come - but not yet gone - it is time to pick up my "Things to Manifest in 2010" list. One of the things I wanted to make a habit in 2010 was to cook a new recipe each month. It is probably easier to accomplish now that Dave and I are married, and I can't get away with having a salad every night.

It was perfect timing to start this tradition when yesterday I stumbled upon my friend Kate's blog - Vegetarian Mama. I was in the Peace Corps with Kate in Thailand. Kate is a very sweet girl who now resides in Seattle. She is raising the newest addition to her family, Nora, to be a healthy eater. I'm so excited Kate and Robert are now parents. Since I met Kate, she always said she wanted to be a Mama.

I've been wanting to try a casserole recipes since Dave and I got a beautiful Casafina casserole dish for a wedding present, but I just haven't found the right one... until last night. Kate blogged about "Quinoa Casserole" and I thought - this will be March's Recipe of the Month.

Here is the recipe, re-posted, with my modifications noted in parenthesis.

Quinoa Casserole
1 T canola oil (I used 1 T Olive Oil)
1 medium onion, diced (I used 1 large onion)
2 cloves garlic, minced ( I used 3 gloves)
1 red or green bell pepper, diced (optional) ( I used 1 red bell pepper)
1 cup dried quinoa, rinsed in a wire strainer under cold running water for 2 minutes (We don't have a wire strainer yet, so I didn't rinse the quinoa.)
1 can black or pinto beans, rinsed and drained ( I used Eden's organic black beans)
1 28-oz can diced tomatoes (Dave doesn't like to use canned tomatoes, so I used 2 1/4 cup diced tomatoes and roughly 1/2 cup water as a replacement)
1 T chili powder (optional) (I used 1 T chili powder)
1 tsp ground cumin (optional) (I used 1 tsp ground cumin)
2 cups vegetable broth - approximately ( I used 2 1/4 cups vegetable broth)

NOTE: I also added 1/2 cooked potato - diced - that we had leftover from last night's dinner when I checked on the dish after 45 minutes.

OTHER POSSIBLE ADDITIONS: I would have liked to of added fresh corn, cut off the cob, but I didn't have any. Also, diced carrots would have been a nice touch and maybe some spinach stirred in at the 45 minute check to get some greens in there. And the most needed addition - more spices!

1. Saute the onion, garlic, and pepper (if using) in oil until softened.
2. Mix all ingredients except the vegetable broth in a casserole dish.
3. Add the vegetable broth until the mixture is a couple of centimeters from the top of the dish.
4. Bake in 375 degree oven for 1 hour. Check after about 45 minutes, stir, add more broth if needed.
5. The quinoa is finished when it is puffy and translucent.

THE VERDICT:
My initial reaction was the dish was too bland. However, I'm a person who carries cayenne pepper in my purse, so take what I say with a grain of salt. After I added some avocado, cayenne and s&p, the dish was more my style. Dave doctored his up with some pepper and he thought it was good. It definitely wasn't his favorite, but he thought it was good. This recipe is a keeper. Easy and Delicious. I will make it again, but with some more modifications as noted above in the "other possible additions." Also the leftovers will make a great taco stuffing.

Bimbimbap (or Hot Pots)

2010-03-01T17:34:00.000-08:00

A few months back I was in DC for work and got to visit one of my bridesmaids. She went on and on about her Sunday ritual with a friend having 'hot pots.' She insisted I try it since it is vegan friendly, so off we went to the Asian grocery to buy the necessary vegetables.

Imagine a foreigner going into Walmart and feeling like there are too many choices for cereal. Well, that is exactly how I felt in the Asian market in DC except this time it was with all sort of rice products. Totally overwhelming. People everywhere. Foreign sights and sounds. Totally cool, and totally different than the small Asian groceries I was used to in Florida!

After some searching we found the veggies we needed in the prepared food section and were on our way (after browsing every aisle as a novelty). Among the assortment of veggies we picked up were mung bean sprouts, mushrooms, zucchini, cucumbers, and others. My favorite was this spicy number that was a mystery vegetable.

We set off for home to make our hot pots, and I watched intensely documenting with my iPhone every step of the way (in between sips of wine!).

Below is my journey into hot pots.

Step One: Heat the oil

Step Two: Add the cooked brown rice

Step Three: Cook or add prepared vegetables.

Step Three continued

Step Four: Heat mixture on medium to high heat for 5 minutes.

ENJOY!

After some digging to get to the bottom of this 'hot pot' talk, I've uncovered the real name of this dish - Bimbimbap. Learn more about it from Wikipedia. Bimbimbap is known for the crispy rice bottom and veggies cooked in a small pot (hence my friends calling the dish 'hot pots'). Learn more about cooking in the hot pot (or commonly referred to as dol sot stone bowls) here.

For an amazing video tutorial, visit Yum Yum Asian's Dol Sot Bibimbap post.

For now, I'll leave with with a recipe adapted from Yum Yum Asia to satisfy your vegan tastes.

Bibimbap (adapted from Yum Yum Asia)
Ingredients
2 small carrots
1 small white radish
2 small zucchini
1 bunch spinach
1 bunch yellow bean sprouts
1 cup of dried mushrooms
Korean chilli paste*
3 cloves garlic, crushed
4 tbsp sesame oil
Soy sauce
Salt and pepper
4 cups hot cooked white or brown rice (short grain)* (see method at Step 1)
4 dol sot stone bowls*
* All these items are readily available at any Korean grocery store.

Directions
1. Wash and drain rice with cold water three times. Put into saucepan and place your right hand on top of the rice. Fill with cold water until the water just covers the top of your hand. Place on stove with lid on and on high heat leave for approx 20 minutes.
2. Soak the dried mushrooms in water until they become soft. Slice thinly and mix with sesame oil, soy sauce, garlic and pepper.
4. Cut the carrots, radish and zucchini into matchstick sized slices. Heat sesame oil in a large pan and sauté the carrots with a teaspoon of garlic and a pinch of salt and pepper, remove from pan and place carrots into a bowl. Repeat the above process with the radish and zucchini as well. Set aside.
5. Bring water to the boil and blanch spinach for approx 15 seconds, repeat with the yellow bean sprouts. Combine with salt, crushed garlic and sesame oil. Set aside.
6. Pour a teaspoon of sesame oil in the base of each stone bowl. Divide rice between the 4 stone bowls. Arrange all ingredients on top of the rice side by side around the bowl. Put a teaspoon (or more depending on taste) of the Korean chilli paste on top of the vegetables. Pour a tablespoon of sesame seed oil around the edge of the bowl
7. Place stone bowl on top of stove and on high heat leave for approx 5 minutes or until you can hear the rice popping and crackling.
8. Remove from heat and serve. Be very careful as the stone bowl will be extremely hot.

Serves 4

Vegetarian Cassoulet

2010-03-01T16:56:00.000-08:00

From Delicious Living
Serves 8
Cassoulet, a hearty white bean casserole, is a French original. Its savory flavor comes from herbes de Provence, a mixture of dried thyme, basil, rosemary and lavender.

Prep Time: 10 minutes
Cooking Time: 50 minutes
Cassoulet

2 tablespoons extra-virgin olive oil
1 medium onion, diced
1 large carrot, diced
1 large red potato, diced
6 large cloves garlic, minced
1 tablespoon herbes de Provence
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 bay leaf
2 15-ounce cans cannellini beans, drained
1 14 1/2-ounce can diced tomatoes
2 cups vegetable broth

Bread Crumb Topping:

2 tablespoons extra-virgin olive oil
3 thick slices French bread
2 sprigs parsley
4 cloves garlic, peeled

1. Preheat oven to 325°F. In a large skillet, sauté onion, carrot and potato in olive oil over medium-high heat 5 minutes. Add garlic, herbes de Provence, salt and pepper; sauté another minute. Combine vegetables with bay leaf, beans, tomatoes and vegetable broth in a large, lightly oiled casserole dish. Bake uncovered 20 minutes.
2. To make bread crumb topping, combine olive oil, bread, parsley and garlic in a food processor; puree on high until finely crumbled.
3. Remove cassoulet from oven and take out bay leaf. Raise oven temperature to 400°F. Sprinkle half the bread crumbs on top; bake another 15 minutes. Remove cassoulet from oven; stir bread crumb topping into beans. Top with remaining bread crumbs. Bake another 15 minutes or until topping is lightly browned. Serve immediately.

White Bean, Tomato, and Arugula Sandwich

2010-03-01T16:53:00.000-08:00

From Delicious Living
Serves 4 / Beans, whole grains, and garlic excel at lowering blood cholesterol levels, and tomatoes boast heart-healthy antioxidants. Prep tip: This open-face sandwich works best with a sturdy peasant or country-style loaf that stands up to the hearty bean topping. Serving tip: Serve with a side of soup or salad.

3 tablespoons extra virgin olive oil, divided
1 (5 ounce) package arugula
1/2 teaspoon sea salt, divided
1/4 teaspoon fresh ground pepper
4 large cloves garlic, peeled and thinly sliced
1/4 teaspoon crushed red pepper flakes
1 (15-ounce) can low-sodium small white beans, drained
1 1/2 cups chopped Roma tomatoes, about 2
4 slices whole-grain peasant bread, toasted
4 teaspoons julienned basil

1. Heat a large nonstick skillet over medium heat. Add 1 teaspoon oil. Stir in arugula, 1/4 teaspoon salt and the pepper, and sauté 1–2 minutes or until arugula wilts. Remove arugula to plate.
2. Add remaining oil to skillet and place over medium heat. Add garlic and red pepper flakes and cook 1–2 minutes or until garlic starts to turn light brown. Stir in beans, mashing gently with a fork to break up some of the beans. Cook 2–3 minutes to allow beans to pick up flavors. Stir in tomatoes and turn heat to low; cook for 2–3 minutes or until warmed throughout. Stir in remaining 1/4 teaspoon salt.
3. Place toasted bread slices on dinner plates. Top each with one-quarter of arugula mixture (about 1/4 cup), spreading in an even layer. Spoon tomato-bean mixture (a scant 1/2 cup) over arugula and sprinkle with basil.

PER SERVING: 296 cal, 35% fat cal, 12g fat, 2g sat fat, 0mg chol, 12g protein, 40g carb, 10g fiber, 521mg sodium

Spaghetti with Almond Sauce and Vegetable Confetti

2010-03-01T16:51:00.000-08:00

Serves 4 / Nuts and nut butters are rich in good monounsaturated fats, and vegetables in the dish contribute antioxidants and fiber. Using whole-grain noodles adds a heart-healthy dose of fiber. Ingredient tip: Look for chile-garlic sauce in the Asian section of your market.

1/3 cup freshly ground unsalted almond butter or bottled almond butter
2 tablespoons rice vinegar
1 1/2 tablespoons low-sodium soy sauce
1 tablespoon minced fresh ginger
1 1/2 teaspoons chile-garlic sauce
8 ounces thin whole-wheat spaghetti
1 cup frozen peas
1 1/2 cup grated carrot (large hole of a box grater)
1 1/2 cup thinly sliced green onion, divided
1/3 cup chopped fresh cilantro or mint
1/4 cup toasted sliced almonds
1/2 teaspoon sea salt
1. Combine almond butter, 1 tablespoon water, and next four ingredients (vinegar through chile-garlic sauce) in a large serving bowl; whisk to blend.
2. Bring a large pot of water to boil; add spaghetti and peas and cook for 8 minutes. Stir in carrots and continue cooking for 2 minutes or until spaghetti is are tender. Drain and add spaghetti to bowl with almond butter mixture. Toss to blend. Stir in 1 1/4 cups onion, cilantro or mint, almonds, and salt. Garnish with remaining 1/4 cup onions.
PER SERVING: 431 cal, 32% fat cal, 16g fat, 2g sat fat, 0mg chol, 16g protein, 62g carb, 5g fiber, 520mg sodium

Skin Deep Cosmetic Safety Database

2010-03-01T16:48:00.000-08:00

From Delicious Living.........................................

Picking a personal care product shouldn’t be like digging into a box of chocolates: You should always know what you’re going to get. That’s why for this year’s beauty awards we chose from the purest options available, heading to the Environmental Working Group’s Skin Deep Cosmetic Safety Database to find those products with a 0- or 1-out-of-10 ranking (meaning the ingredients pose no or a very low hazard). What did we get when we put them to the test? Ten excellent natural picks that do what they promise to—and are free of the startlingly ubiquitous personal care villains, such as 1,4-dioxane and parabens. Visit cosmeticdatabase.com

Polenta

2010-03-01T16:43:00.000-08:00

Have you ever seen those tubes of polenta at the store and thought, "what the hell do you do with that?" Or is that just me? Anyways, I came across some information in Delicious Living magazine (I love this freebie!) and thought I would share. Plus, I love anything you can buy in bulk. Enjoy. Eat Well, Carolyn

(Pesto Polenta with Sautéed Portobello Slices - recipe below)

From Delicious Living....

An Italian staple, polenta is ground corn that’s cooked into a creamy porridge; it can also be cooled to form firm polenta cakes suitable for baking, frying, or grilling. Look for grainy raw polenta in bulk bins and prepackages it’s coarser than the finely ground cornmeal used in cornbread.

Polenta makes a tasty, gluten-free breakfast. Bring 2 cups water to a boil, then add 1/2 cup medium-grain polenta in a thin, steady stream, whisking as you pour. (Double the amounts if you want leftover polenta.) Reduce heat to low and simmer polenta, whisking often, until thick, scraping pan sides with a wooden spoon as needed. Stir in raisins, chopped almonds, and nutmeg, plus milk or cream. Or stir in a little butter, then pour into a wide bowl and top with sautéed spinach and a poached egg.

Serve soft and loose polenta with juicy stews and braised meats; it deliciously soaks up flavor. Pour leftover polenta into a square pan, cover, and refrigerate; when cool, cut into squares. Layer pieces in a baking dish with marinara and grated cheese; bake until bubbly. Or pan-fry squares and top with sautéed mushrooms, tomatoes, and olives. You’ll also find polenta preformed and sold in tubes, usually in the pasta aisle; just remove the covering, slice crosswise into disks, and use as desired.

And now that you are intrigued with polenta, how a recipe.....

Pesto Polenta with Sautéed Portobello Slices
Portobello mushrooms squick me out (the gills and spongy texture...yick) so I substituted about 2 pounds shiitake and cremini mushrooms instead. I also used quick cooking Italian polenta prepared according to the package directions, and it was fine.

3 1/2 cups water
1 teaspoon salt plus more for seasoning
1 cup medium ground corn meal
1/4 cup vegan pesto (homemade or store bought)
3 tablespoons olive oil
freshly ground black pepper
2 garlic cloves, chopped
4 large portobello mushrooms, stems removed and caps cut into 1/4-inch thick slices

1. Bring the water to a boil in a large saucepan over high heat. Reduce heat to medium, add the salt, and slowly whisk in the cornmeal stirring constantly. Reduce the heat to low and continue to cook, stirring frequently, until thick, about 30 minutes. Near the end of the cooking time, thin the pesto with 1 tablespoon of the olive oil and stir it into the polenta. Season with salt and pepper to taste.

2. Spoon the polenta into a lightly oiled, shallow, 10-inch square baking dish. Spread it evenly over the bottom. Refrigerate until firm, at least 30 minutes

3. Heat one tablespoon of oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Add the mushroom slices, season with salt and pepper to taste, and cook until the mushroom slices are tender, about 5 minutes. Keep warm over very low heat.

4. Preheat the oven to 375º F. When the polenta is firm, cut into four squares. Place on lightly oiled baking sheet and brush with remaining 1 tablespoon of oil. Bake until hot and golden brown, about 30 minutes.

5. To serve, transfer polenta to individual plates, spoon some of the mushrooms on top, and serve hot.

What are you thankful for?

2010-02-25T07:11:00.000-08:00

A message board that I am part of posted a thread titled, "Thankful Thursday." I love when I'm able to reflect on my life and realize how amazing it is. Here is what I'm an thankful for on this "Thankful Thursday." What are you thankful for?

My Current Location: Prescott Valley, Arizona

I am thankful for my health - the ability to exercise daily and eat well - and feel wonderful!

I am thankful for the start of a wonderful marriage to an amazing person. We are having so much fun.

I am thankful for a job I love - traveling all over the county - and time for peace and quiet while I'm on the road.

That being said, I am thankful for the weeks I work from home and can be with my dog all day long!

I am thankful for an amazing family - parents who are the most giving ever and a sister who is my best friend.

I am thankful for my friends because they are always there when I need them.

That's my thankful Thursday

Cherry-Cinnamon Baked Oatmeal

2010-02-18T13:48:00.000-08:00

from Delicious Living

Serves 10
Although similar in flavor to stove-top oatmeal, this baked version has a mix of textures: a slightly firm, almost crusty top and a meltingly soft interior.
Prep tip: For a vegan dish, use soy, rice, or almond milk.
2 1/2 cups reduced-fat (2 percent) milk
11/4 cups water
1 teaspoon vanilla extract
1/2 cup date sugar or turbinado sugar
1 3/4 cups rolled oats
3/4 cup dried cherries
3/4 cup chopped almonds, toasted
2 teaspoons ground cinnamon
1. Preheat oven to 375°. Lightly coat an 8x8-inch baking dish with cooking spray. 2. In a large bowl, combine milk, water, vanilla extract, and sugar. In a second large bowl, combine oats, cherries, almonds, and cinnamon. Pour liquid ingredients into oat mixture and stir. Pour into prepared baking dish and bake for 35-40 minutes, or until all liquid is absorbed.
PER SERVING: 183 cal, 28% fat cal, 6g fat, 1g sat fat, 5mg chol, 6g protein, 27g carb, 4g fiber, 28mg sodium

Chocolate Almond Truffles

2010-02-18T13:45:00.000-08:00

from Delicious Living

Makes about 36 / The better-quality chocolate you use, the richer and more delectable these simple, not-too-sweet truffles will taste. If almond flavoring isn't your favorite, substitute Frangelico or orange liqueur for the amaretto; roll in crushed hazelnuts or cocoa laced lightly with orange zest.

1 cup vanilla soy milk
16 ounces semisweet chocolate, chopped
6 ounces unsweetened chocolate, chopped
3-4 tablespoons amaretto, or to taste
1/2 teaspoon almond extract (optional)
1 cup raw almonds
Pinch of salt

1. Heat soy milk in a saucepan until hot but not boiling. Remove from heat and whisk in chocolates until smooth. Add amaretto and almond extract, if desired, and whisk. Place in refrigerator and cool for 2 hours or until firm.
2. Preheat oven to 300°. Toast almonds for 10 minutes or until lightly browned and fragrant. Cool. Transfer almonds to a food processor and add a pinch of salt. Grind until fine.
3. When chocolate is firm, scoop out portions and roll quickly between your palms, forming walnut-size balls. Roll each ball in crushed almonds, pressing into sides. Transfer to a parchment-lined baking sheet and keep cool until ready to serve.

PER SERVING (1 truffle): 119 cal, 64% fat cal, 9g fat, 2g sat fat, 0mg chol, 2g protein, 9g carb, 1g fiber, 4mg sodium

Spinach Salad with Crisped Tempeh

2010-01-27T15:52:00.000-08:00

From Vegetariantimes.com

Crunchy pan-sauteed tempeh replaces bacon in this satisfying salad with its traditional sharp, warm dressing. To save time, wash and dry spinach a day ahead and store in an airtight plastic bag. Refrigerate the leftover flavored oil and use in green salads or drizzled over boiled potatoes and other vegetables.

ingredient list

4 Servings

4 thin slices red onion, separated into rings
2 large button mushrooms, thinly sliced
1 large scallion (white and light green parts), thinly sliced
1 Tbs. peanut oil
4 oz. tempeh, chopped
3 Tbs. red wine vinegar
1 tsp. fresh lemon juice
1/4 tsp. salt
1/4 tsp. freshly ground pepper
8 oz. fresh spinach, stemmed, rinsed well, dried and coarsely torn (8 cups)
1/2 cup vegetable oil
3 medium cloves garlic, halved lengthwise
1 tsp. dried oregano

Directions

In small saucepan, combine vegetable oil and garlic. Bring to a simmer over medium heat (oil should bubble gently) and cook until garlic is tender but not browned, 8 to 10 minutes. Remove from heat. Stir in oregano and let stand 30 minutes to blend flavors.
Meanwhile, in large salad bowl, combine spinach, onion rings, mushrooms and scallion. Set aside.
In medium skillet, heat peanut oil over medium-high heat. Add tempeh and cook, stirring often and shaking pan, until lightly browned and crisp, 7 to 10 minutes.
While tempeh is cooking, strain flavored oil through fine sieve; set aside. Transfer cooked garlic to cutting board. Holding blade of large, heavy knife parallel to board, smear garlic over board, then chop to a paste.
Transfer cooked tempeh to bowl. In same warm skillet, combine 2 tablespoons reserved flavored oil, garlic paste, vinegar, lemon juice, salt and pepper. Bring to a simmer, then pour over salad. Add crisped tempeh, toss well and serve.

Nutritional Information

Per serving:

Calories	170
Protein	7g
Total Fat	12g
Saturated Fat	1g
Carbs	9g
Sodium	181mg
Fiber	2g

Tofu Lettuce Wraps

2010-01-27T15:43:00.001-08:00

From vegweb.com

Ingredients (use vegan versions):

1 head lettuce or Napa cabbage
1 pkg extra firm tofu (drained)
2 1/2 cups chopped shitake mushrooms
3 tablespoons chopped garlic (fresh)
2 tablespoons chopped ginger (fresh)
red pepper flakes
tamari or soy sauce or Braggs
salt
pepper

Directions:

Dice the tofu into small bite size squares. Spread them out on a cookie sheet. Sprinkle with salt , pepper, red pepper flakes, and soy sauce. Bake for 35-45 minutes at 350.

When that is almost done, heat up wok or frying pan and throw in the chopped up garlic and ginger. Fry for about 5-7 minutes until they are softer. Throw in the shitakes. At this time you can add more soy sauce , usually about 4 or 5 shakes. Also, if you’d like, some more salt and pepper and red pepper flakes.

Cook about another 10 -12 minutes, then add the tofu and finish up the cooking - about 2-5 minutes.

Wash and dry the lettuce/cabbage and pull off pieces about the size of your palm.

Spoon the mixture into the leafs and roll them up!!

Enjoy!

Inspired By Christina Melton's Black Bean Burgers

2010-01-27T15:40:00.001-08:00

From vegweb.com

Ingredients (use vegan versions):

2 cups black beans (rinsed, drained, from can)
4 tablespoons olive oil
1 medium onion, finely chopped
1 vegetable bouillon cube
1/2 cup warm water
4 tablespoons soy sauce
1 cup vital wheat gluten
1 cup plain panko crumbs
4 cloves garlic, pressed or grated
1-1/2 teaspoons cumin
1 teaspoon dried onion powder
1 teaspoon parsley
1/2 teaspoon crushed red pepper, or to taste
olive oil

Directions:

1) Preheat oven to 375 degrees F.

2) In a bowl, mash the black beans together with the oil until no whole beans are left. In another bowl, dissolve bullion cube in warm water. Add onion and soy sauce. In a separate bowl, combine all dry ingredients/spices. Add all wet and dry ingredients to the bowl with the beans. Knead together for about 3 minutes, or until strings of gluten have formed. (Helpful hint: I use a silicon icing spatula to clean sides/bottom of mixing bowl while kneading ingredients.)

3) Place the black bean dough on a piece of wax paper and form a "log" shape. Divide the dough into 8 equal pieces (easiest way is to cut in half, then half, then half again). To form patties, knead each piece in your hand for a few moments and then flatten into a patty shape, 3/4" to 1" thick. (Helpful hint: When kneading ingredients, I don't squish between my fingers, but use my fists to keep folding everything together.)

4) Brush both sides of each patty with olive oil, place on baking sheet, and bake for 15 minutes. Flip patties and bake another 10 minutes. Remove from oven. If you are making patties for next day, let them cool, then refrigerate. If eating now, pan fry indoors or grill outside for another 10 minutes. Serve with guacamole or a slice of avocado. (Helpful hint: I lay a silicon baking sheet across my baking pan. Nothing ever sticks to silicon.)

Source of recipe: This is a recipe I got from a fellow Vegan off of Facebook, These are the best I have had. I modified a tad.

Makes: 8 burgers , Preparation time: 20, Cooking time: 25

Asian Noodles with Peanut Butter and Chilies

2010-01-27T15:39:00.001-08:00

From vegweb.com

Ingredients (use vegan versions):

1 pound dried soba noodles or spaghetti
1/8 cup sesame oil
1/4 cup soy sauce
1/2-1 tablespoon sweetener
1 1/2 tablespoons balsamic vinegar
2 teaspoons salt
1 cup chopped fresh cilantro
4-8 green onions, sliced
1-3 tablespoons spicy red chili sauce
3-5 tablespoons peanut butter
chopped peanuts, optional

Directions:

Cook noodles in large pot of boiling, salted water until just tender. While cooking, prepare sauce: Combine sesame oil, soy sauce, sweetener, vinegar, salt, chili sauce, and peanut butter (I use a whisk). Drain noodles when done (I like to rinse them for this recipe). Stir in sauce (I use tongs), and add cilantro and green onions. This can be served cold or hot. Add peanuts to top, if desired. Very good!

Makes: 6 servings, Preparation time: 10 minutes, Cooking time: 15-20 minutes

Kale Chips--a.k.a Seriously Addictive Snack!

2010-01-27T15:37:00.001-08:00

Ingredients (use vegan versions):

1-2 big bunches kale
1 tablespoon apple cider vinegar
1 tablespoon oil
coarse salt (to taste) or favorite seasoning blend (we love hot n' spicy Spike)

Directions:

Pre-heat oven to 350 degrees Fahrenheit.

Wash and de-stem kale. Chop or tear into "chip" size pieces.

Spread onto baking sheet. Pour the apple cider vinegar, oil and seasoning (1-2 tablespoons) onto kale. Mix to coat all pieces.

Bake for 10 minutes or until crispy. Serve immediately!

Makes: 3-4 servings, Preparation Time: 3 minutes, Cooking Time: 10 minutes

Ginger Peanut Soup

2010-01-27T15:34:00.000-08:00

From vegweb.com
Ingredients (use vegan versions):

1 and 1/2 cup chopped broccoli
1 and 1/2 cup chopped cauliflower
1 med. onion
1 tbsp ginger, grated
3 cloves garlic, minced or crushed
1/4 tsp cayenne pepper
1/2 tsp salt
1/2 tsp pepper
2 tbsp olive oil
3 cup veg stock or water
1 28-oz can diced tomatoes
5 tbsp peanut butter (natural and crunchy is best)

Directions:

In large pot, sauté onions in oil until soft. Add other veggies, ginger, garlic, cayenne pepper, salt, and pepper until veggies are just tender. Add stock or water, canned tomatoes, and peanut butter. Reduce heat and simmer for 20 minutes.

I recently made this recipe and it is absolutely delicious but very quick and easy to make! A variation is adding some unsweetened shredded coconut which goes well with the peanut and ginger flavors.

Serves: 4-6

Preparation time: 30 minutes

Fresh Corn and Avocado Salad

2010-01-27T15:31:00.000-08:00

Ingredients:

3 ears fresh sweet corn, husked
1/2 cup red onion, diced
1 avocado, diced
juice of 1/2 lime or 1-2 tbsp of apple cider vinegar
1 tablespoon fresh basil, chopped
1/2 teaspoon sea salt
freshly ground pepper to taste

Directions:
Combine all ingredients in a large bowl. Serve immediately or allow to marinate. This salad is even better the next day! Serve as a side, with tortilla chips, or as a topping for tacos.

Black Bean and Quinoa Salad

2010-01-27T15:26:00.000-08:00

From vegweb.com

Ingredients (use vegan versions):

1/2 cup quinoa
1 cup white corn
2 scallions chopped
1/2 cup chopped tomatoes
1/2 cup chopped celery
1/2 cup chopped green peppers
1 can black beans, drained and rinsed
Dressing:
3-4 tablespoon oil...not a heavy olive
2 tablespoon lemon juice or balsamic vinegar
1 clove garlic minced
salt and pepper to taste
cilantro or parsley

Directions:

Serves: 4-6.

Preparation time: 30 min.

Soak quinoa for five minutes then drain. Cook either in vegetable stock or water for 15 minutes. In the last five minutes put in the corn if using frozen. Drain and cool. Mix the remaining ingrediants in a bowl and pour the dressing in and mix well. This is good the next day as well. Best if served cold. Substitutions can be made for the vegetables...red onions, grated carrots, what ever you prefer. I have also added a small amount of jalopeno peppers before because my husband likes it hot....

Thai Corn Soup

2010-01-27T15:21:00.000-08:00

Thai Corn Soup

Warm, perfectly flavored, and with an indulgent feel, this soup is perfect for clearing up the winter blues. By puréeing half of the soup, you'll achieve a rich, thick base with pops of whole corn kernels.

Serves 4

What You Need:

1 tablespoon olive or canola oil
1 large onion, chopped
4 garlic cloves, minced
1 teaspoon Thai curry paste
4 cups corn kernels
6 cups vegetable stock
1 tablespoon fresh ginger, minced
2/3 cup coconut milk
2 tablespoons fresh lime juice
Salt and pepper to taste

What You Do:

1. In a large pot, heat oil. Add onion and garlic and sauté for 5 minutes. Add curry paste and sauté an additional 30 seconds. Add corn kernels and stock, and stir. Cover and simmer for 15 minutes.
2. Remove fresh ginger. Purée half the soup in a blender until smooth. Transfer back to pot. Add coconut milk and simmer 3 more minutes. Add fresh lime juice and salt and pepper to taste. Serve with Jasmine rice or a cool Thai Salad. Enjoy!

Can you name that squash?

2010-01-19T15:45:00.001-08:00

Nothing is better than squash in the winter months. I pulled out a page in Women's Health magazine all about squash, and thought I would share with y'all (not sure who actually reads this blog besides myself and maybe Brooke, but hey, this blog is like my recipe box, so I know I'll reference it!) Hurry and cook up some squash before they are out of season!

Kabocha

From Japan, this squat squash is forest green. The orange flesh is dry yet ubersweet when roasted.

One way to enjoy it: Combine baked kabocha with lentils, tomatoes, red peppers, parsley, and feta. Top with a drizzle of sesame oil. Delicata

The oblong squash has pale yellow skin with green markings. The creamy pulp has a pleasing taste that's a mix of corn and sweet potato.

One way to enjoy it: Smash roasted delicata with boiled potatoes, milk, olive oil, salt, and fresh chives.

Buttercup

This green-skinned, almost square-shaped squash with creamy orange flesh will rock your taste buds with its supersweet finish.

One way to enjoy it: In a blender, mix chunks of baked buttercup along with tahini, olive oil, lemon juice, cumin, cayenne, salt, and pepper for a riff on traditional hummus. Sweet Dumpling

A small, pumpkin-shaped squash that has bright green streaks; its taste ranges from nutty to mildly sweet.

One way to enjoy it: Stuff baked halves with a pilaf mixture of quinoa, sauteed onions, fresh cilantro, roasted pecans, and dried cranberries for an easy entree. Butternut

This yellowish pear-or hourglass-shaped squash has a silky deep-orange flesh and a flavor reminiscent of a lighter-tasting sweet potato.

One way to enjoy it: For an easy soup, Krieger suggests putting cooked butternut squash, vegetable broth, and spices in a blender, then whirling away.

Spaghetti

A watermelon-shaped squash with a golden-yellow rind, it gets its name from the spaghetti-like strands the flesh turns into once cooked and forked. If you like a nuttier zest to your veggies, this squash is for you.

One way to enjoy it: For a tasty side dish, Food Network's Ellie Krieger, R.D., scrapes out the cooked strands with a fork and coats the "noodles" with pesto (check out the great pesto recipe using squash seeds, here).

Acorn

Dark green on the outside, this (duh!) acorn-shaped supermarket regular has a yellow-orange flesh that tastes like black pepper and hazelnuts.

One way to enjoy it: Lightly coat the squash surface with butter, sugar, sea salt, and pure maple syrup, then bake.

Ideas for cooking winter squash

From Women's Health Magazine.

Native Americans prized winter squash so much, legend has it they buried them beside their dead to make sure they had enough fuel in the afterlife. And who can blame them? The high levels of potassium and iron, as well as fiber and vitamins A and C, in this winter veggie may help lower blood pressure and prevent cancer and heart disease. All this for just 75 calories a cup!

But there's more: Squash's impressive flexibility, mildly sweet flavors, and brilliant hues make it a vibrant addition to fall and winter menus when other fresh options fade. "It has a place in every part of the meal—soup, salad, entree, side dish, even dessert," says Jackie Newgent, R.D., author of Big Green Cookbook and instructor at the Institute of Culinary Education. And few foods pack more of a powerful nutritional punch at so low a cost.

The only hitch? Most of us don't know what the hell we're supposed to do with these oddly shaped veggies. So here's an introduction to the wide world of squash and how you can simply and easily transform them from produce-aisle curiosities into the stars of your winter table.

The Sweet and Lowdown on Serving Winter Squash
No matter what types you choose to feast on, the buying, storing, and prepping are basically the same.

Pick it "You want squash that's heavy for its size with a taut skin, matte finish, and no soft spots or cracks," says Ellie Krieger, R.D., author of So Easy and host of the Food Network's show Healthy Appetite. Also, do the fingernail test: If you can press it into the rind fairly easily, that means the squash was picked before it was fully ripe and you should pass on it.

Store it Stash it in a dry, relatively cool place with good air circulation (like a cellar or well-ventilated pantry) and winter squash will keep for several weeks, not just a few days like many other veggies. "Wrapped tightly in plastic, cut squash is good in the fridge for up to a week," says Newgent, so you can prep a couple of squashes on a Sunday and then use them all week long.

Slice it Start with a sharp, hefty chef's knife or cleaver and get ready to put some muscle into it. Hack off the stem, firmly cut into the rind using the full length of the blade, and press down to slice in half. "If the rind is too tough to cut, cook the squash on high in the microwave for two minutes to soften it slightly," suggests Newgent. Remove the seeds with a spoon or ice cream scoop.

Peel it Krieger recommends cutting one inch from the top and the bottom before peeling, to keep the squash from rolling around. Place it upright, then, using a sharp knife, follow the shape of the squash to remove the peel. For some types of squash (like spaghetti) or for certain recipes, you can cook in the rind and then scoop out the flesh when it's done.

Bake it Brush the flesh with vegetable oil, place it on a baking sheet, and bake at 350°F for about 40 minutes or until the flesh is tender. To speed things up, Newgent chops squash into one-inch cubes, which slashes the bake time in half.

Microwave it You can also nuke squash (the taste will be almost the same, although the rind won't get as soft and you won't get the caramelized browning that you do when you bake it): Arrange pieces of squash in a microwave-safe dish and cover loosely with unbleached parchment paper. Cook on high for eight to 10 minutes for halves, or six to eight minutes for cubes. Let stand for a few minutes before serving.

Hearty Lentil Stew

2010-01-18T16:32:00.000-08:00

From Good Housekeeping.

Coconut adds a sweet touch, and cumin a dash of spice (plus antioxidants), to a dish loaded with heart-healthy fiber.

Ingredients

1 cup(s) lentils, picked through and rinsed
1 3/4 cupvegi broth
1 tablespoon(s) vegetable oil
1 tablespoon(s) cumin seeds
2 shallots, thinly sliced
1/3 cup(s) sweetened shredded coconut
1 large (10-ounce) Yukon gold potato, peeled and cut into 1/4-inch cubes
6 ounce(s) baby spinach
1/4 teaspoon(s) salt

Directions

In 2-quart saucepan, combine lentils, broth, and 1 cup water. Heat to boiling on high. Cover and reduce heat to medium-low; simmer 15 minutes or until tender.
Meanwhile, in deep 12-inch skillet, heat oil on medium until hot. Add cumin seeds and cook 15 to 30 seconds or until fragrant, stirring. Add shallots and coconut; cook 3 minutes or until golden brown, stirring occasionally. Stir in potatoes and cook 2 minutes. Carefully pour lentil mixture into skillet; stir to combine. Cover and cook 10 minutes.
Stir in spinach and salt. Cook 2 minutes or until spinach is wilted, stirring.

Calories	305
Total Fat	7g
Saturated Fat	3g
Cholesterol	--
Sodium	420mg
Total Carbohydrate	47g
Dietary Fiber	20g
Sugars	--
Protein	17g
Calcium

New-Style Thanksgiving Potatoes with Walnut Guacamole à la Mode

2010-01-17T06:04:00.000-08:00

Vegetarian Times Issue: November 1, 2009 p.74

ingredient list

Makes 8 potato halves

4 medium baked potatoes, cooled and cut in half lengthwise
1/4 cup Eden Organic Safflower Oil
1/4 cup Bob's Red Mill Gluten Free Corn Flour
1 1/2 tsp. Simply Organic Garlic N Herb Seasoning
4 large Avocados from Mexico, peeled and finely diced*
1 14.5-oz. can Eden Organic Diced Tomatoes with Roasted Onion, drained
1 tsp. Simply Organic Cilantro
1/4 tsp. Simply Organic Paprika
1/2 tsp. Simply Organic All-Seasons Salt
1/2 tsp. Simply Organic Veggie Pepper
1/8 tsp. Simply Organic Cayenne

Directions

1. Preheat oven to 400°F. Scoop out centers of potato halves, leaving 1/4-inch thickness near skins. Liberally brush both sides of skins with oil. Dust skin sides with corn flour. Place in single layer, skin-sides down, on baking sheet. Sprinkle insides evenly with garlic-herb seasoning. Bake 15 to 20 minutes, or until golden brown.

2. Meanwhile, toss together avocados, diced tomatoes, and walnuts in large bowl. Sprinkle with cilantro, paprika, seasoned salt, pepper, and cayenne, and toss to coat.

3. To serve: divide avocado mixture among potato halves.

Nutritional Information

Per :

Calories	153
Protein	2g
Total Fat	12g
Saturated Fat	1g
Carbs	12g
Choelsterol	0mg
Sodium	40mg
Fiber	4g
Sugar	1g

Heritage Lane Cranberry Sauce

2010-01-17T06:03:00.000-08:00

Vegetarian Times Issue: November 1, 2009 p.74

"I grew up on a secluded dirt road called Heritage Lane, and every Thanksgiving my family would pick wild cranberries and make this sauce for our guests," reminisces Eden Hommes, who received honorable mention in VT's 2009 Reader Recipe Contest for this recipe.

ingredient list

Serves 6

1 cup sherry or apple cider
1 cup sugar
1/2 tsp. Simply Organic Cinnamon Powder
2 cups fresh cranberries, rinsed and drained
1 cup Bob's Red Mill Walnut Baker's Pieces

Directions

1. Bring sherry, sugar, and cinnamon to a simmer in saucepan over medium heat. Simmer 1 minute, or until sugar has dissolved. Add cranberries and walnuts, and cook 8 minutes, or until cranberries have popped, stirring constantly.

2. Transfer to bowl, and chill well before serving.

Nutritional Information

Per :

Calories	290
Protein	3g
Total Fat	13g
Saturated Fat	1g
Carbs	41g
Choelsterol	0mg
Sodium	4mg
Fiber	3g
Sugar	36g

Fruit and Toasted Almond Stuffing

2010-01-17T06:02:00.001-08:00

Vegetarian Times Issue: November 1, 2009 p.73

This recipe, created by Ricki Blau, won third place in VT's 2009 Reader Recipe Contest. Blau's family and friends range from omnivores to vegans, so when they gather for holidays she likes to prepare food they can all share. Blau put this recipe together last October when she hosted a few Canadian-American families for Thanksgiving dinner.

ingredient list

Serves 10

12 cups oatmeal bread or whole-wheat bread cubes
3/4 cup almonds, coarsely chopped
5 Tbs. olive oil
1 large red onion, quartered and thinly sliced (2 cups)
2 celery stalks, sliced (1 cup)
2 large apples, peeled and diced (3 cups)
3 Tbs. fresh sage, cut into thin strips
3 Tbs. chopped fresh parsley
1 tsp. Simply Organic Thyme Leaf
1/2 tsp. Simply Organic Crushed Red Pepper
1/2 tsp. freshly ground Simply Organic Black Peppercorns
1/2 tsp. Simply Organic Ground Nutmeg
2 Tbs. maple syrup
2 Tbs. balsamic vinegar
1/2 cup dried cherries
3 cups no-salt vegetable broth

Directions

1. Preheat oven to 225°F. Spread bread cubes on baking sheet, and bake 30 to 45 minutes, or until dry and crisp. Transfer to large bowl.

2. Increase oven to 350°F. Spread almonds on baking sheet, and toast 10 minutes, or until pale brown and fragrant, stirring occasionally.

3. Coat 13- x 9-inch baking dish with cooking spray. Heat oil in large skillet over medium heat. Add onion, and cook 5 to 7 minutes, or until soft and translucent. Add celery, and sauté 2 minutes more. Stir in apples, sage, parsley, thyme, crushed red pepper, black pepper, and nutmeg; season with salt, if desired. Cook 5 minutes. Add maple syrup and vinegar, and remove from heat.

4. Combine apple mixture, bread cubes, almonds, and dried cherries in large bowl. Transfer to prepared baking dish, and pour broth over top. Cover with foil, and bake 40 minutes, or until stuffing begins to brown on top. If you prefer crisp stuffing, remove foil, and bake 10 minutes more.

Nutritional Information

Per :

Calories	343
Protein	8g
Total Fat	15g
Saturated Fat	2g
Carbs	46g
Choelsterol	0mg
Sodium	380mg
Fiber	6g
Sugar	17g

Thanksgiving Pot Pie

2010-01-17T06:00:00.001-08:00

Vegetarian Times Issue: November 1, 2009 p.71

Working toward her master’s in social work, Adrianne Dickson, who won first place in VT's 2009 Reader Recipe Contest for this recipe, still finds time to read cookbooks for fun. “I first developed this recipe while living in Montana after my boyfriend told me he loved pot pie,” she explains. “I started making the crust in a bag when we were working as raft guides and didn’t have any place to roll out a crust.”

ingredient list

Serves 8

Filling

2 medium potatoes, diced (2 cups)
2 large carrots, sliced (1 cup)
3 Tbs. olive oil, divided
1 16-oz. pkg. firm tofu, drained and cut into cubes
1/4 cup plus 2 Tbs. San-J Tamari Soy Sauce, divided
1/2 tsp. granulated garlic, divided
1/4 tsp. cayenne pepper, divided
2 cups sliced button mushrooms
1 large onion, diced (2 cups)
1 cup chopped broccoli florets
2 cloves garlic, minced (2 tsp.)
1/4 cup all-purpose flour
2 cups low-sodium vegetable broth
1/2 cup plain soymilk
3 Tbs. red wine
1 Tbs. chopped fresh thyme
1 Tbs. chopped fresh sage
1 tsp. hoisin sauce
1/2tsp. vegan Worcestershire sauce

Crust

1 1/4 cups all-purpose flour
1/2 tsp. salt
1/2 cup nonhydrogenated vegetable shortening
1 tsp. chopped fresh rosemary
1 tsp. chopped fresh sage

Directions

1. To make Filling: Cook potatoes and carrots in large pot of boiling salted water 10 minutes, or until just tender. Drain, and set aside.

2. Heat 1 Tbs. oil in skillet over medium-high heat. Add tofu, and cook 5 minutes, or until tofu begins to brown. Stir in 2 Tbs. tamari, 1/4 tsp. granulated garlic, and 1/8 tsp. cayenne pepper, and cook until all liquid has evaporated.

3. Heat 1 Tbs. oil in skillet or Dutch oven over medium heat. Add mushrooms, and cook 2 minutes. Add onion, broccoli, and garlic, and sauté 6 to 7 minutes, or until onions begin to soften.

4. Push veggies to side of Dutch oven. Add remaining 1 Tbs. oil to bottom of pot. Stir flour into oil with fork to make roux; stir until smooth. Stir roux into vegetables.

5. Stir broth into vegetables. Once gravy is smooth, add tofu, potatoes, carrots, soymilk, remaining 1/4 cup tamari, and wine. Stir gently, then add thyme, sage, hoisin sauce, Worcestershire sauce, remaining 1/4 tsp. granulated garlic, and remaining 1/8 tsp. cayenne. Remove from heat, and set aside, or transfer vegetables to large casserole dish.

6. To make Crust: Preheat oven to 375°F. Mix together flour, salt, and shortening with fork or pastry blender until mixture is crumbly. Stir in up to 4 Tbs. cold water, if necessary, for dough to stick together. Gently knead rosemary and sage into dough, and shape dough into ball. Place dough ball in plastic bag, and push out from center of ball to shape dough to size of Dutch oven or casserole dish. Remove dough from bag, and lay over vegetable filling in Dutch oven or casserole dish. Poke holes in dough to allow steam to escape. Bake 45 minutes, or until Crust is golden brown. Let stand 10 minutes before serving.

Nutritional Information

Per :

Calories	394
Protein	12g
Total Fat	22g
Saturated Fat	6g
Carbs	36g
Choelsterol	0mg
Sodium	978mg
Fiber	4g
Sugar	5g

Citrus Collards with Raisins

2010-01-17T05:58:00.000-08:00

Vegetarian Times Issue: November 1, 2009 p.60

'This is my signature dish,' Terry says proudly. 'When it was first published, the recipe was my way of showing you can take traditional cuisine and reinvent it—I grew up on collard greens that weren"t considered done unless they"d cooked at least two hours.'

ingredient list

Serves 6

1 1/2 lb. collard greens, tough stems trimmed
1 Tbs. olive oil
2 cloves garlic, minced (2 tsp.)
2/3 cup raisins
1/2 tsp. salt
1/3 cup freshly squeezed orange juice

Directions

1. Stack several collard leaves atop one another, and roll into tight cylinder. Slice crosswise into strips.

2. Cook greens in large pot of boiling, salted water 8 to 10 minutes, or until softened. Drain, and plunge into large bowl of cold water to stop cooking.

3. Heat oil in large skillet over medium heat. Add garlic, and sauté 1 minute. Add drained collards, raisins, and salt, and sauté 3 minutes. Stir in orange juice, and cook 15 seconds more. Season with salt and pepper, if desired.

Nutritional Information

Per :

Calories	105
Protein	3g
Total Fat	3g
Saturated Fat	1g
Carbs	21g
Choelsterol	0mg
Sodium	65mg
Fiber	3g
Sugar	12g

Butternut Squash—Bartlett Pear Soup

2010-01-17T05:57:00.001-08:00

Vegetarian Times Issue: November 1, 2009 p.60 Chef Bryant Terry came up with this recipe during a cooking demonstration in Memphis, Tenn. "I went to the market and saw these beautiful squash and juicy pears,' he explains. "With some crusty bread, you can actually make a meal out of it.'

ingredient list

Serves 6

3 Tbs. olive oil
2 medium leeks, white and tender green parts finely chopped (3 cups)
1 small butternut squash, peeled and cut into 1-inch pieces (2 lb.)
3 Bartlett pears, peeled, cored, and cut into 1-inch pieces (11/2 lb.)
5 cups low-sodium vegetable broth
1 14-oz. can light coconut milk
1 tsp. chopped fresh thyme
Pumpkin seeds for garnish, optional

Directions

1. Heat oil in saucepan over medium-low heat. Add leeks, and cook 10 minutes, or until soft, stirring often.

2. Add squash and pears, and sauté 5 minutes. Stir in vegetable broth, and bring to a boil. Reduce heat to medium-low, and add salt, if desired. Simmer 20 minutes, or until squash is fork-tender.

3. Remove from heat, and stir in coconut milk. Purée soup in batches in blender or food processor, or use immersion blender in saucepan; blend until smooth. Return soup to saucepan, and stir in thyme. Reheat over medium-low heat 2 to 3 minutes, or until warmed through. Season with salt and white pepper, if desired. Serve garnished with pumpkin seeds, if using.

Nutritional Information

Per :

Calories	264
Protein	3g
Total Fat	13g
Saturated Fat	5g
Carbs	37g
Choelsterol	0mg
Sodium	138mg
Fiber	8g
Sugar	15g

Chewy Chocolate Squares with Dried Fruit and Nuts

2010-01-17T05:55:00.001-08:00

Vegetarian Times Issue: November 1, 2009 p.56

These dense treats showcase how nicely chocolate, dried fruit, and nuts pair with wines (and one another).

ingredient list

Makes 36 squares

1/2 cup slivered almonds, toasted
1/2 cup shelled toasted pistachios, chopped
8 dates, pitted and coarsely chopped
1/2 cup chopped dried apricots
1/2 cup chopped dried figs
1/2 cup dried cherries
1/4 cup all-purpose flour
1/4 cup fine whole-wheat breadcrumbs
2 Tbs. unsweetened cocoa powder
1 tsp. grated orange zest, dried
1 tsp. ground cinnamon
1/2 tsp. grated nutmeg
1/4 tsp. ground allspice
1/8 tsp. salt
3/4 cup agave nectar
3/4 cup sugar
2 Tbs. vegetable oil

Directions

1. Preheat oven to 300°F. Coat 9-inch-square pan with cooking spray, and line with parchment paper. Spray again.

2. Combine almonds, pistachios, dates, apricots, figs, cherries, flour, breadcrumbs, cocoa, orange zest, cinnamon, nutmeg, allspice, and salt in bowl.

3. Bring agave nectar and sugar to a boil in saucepan. Reduce heat to medium-low, and simmer 10 minutes. Stir oil, then agave nectar mixture into fruit-and-nut mixture. Transfer to prepared pan, and smooth top. Bake 50 minutes, or until mixture is done on sides but still soft in center—it will firm up completely once it cools. Cool, then cover with foil, and let rest overnight. Unmold, remove parchment, and cut into squares.

Nutritional Information

Per :

Calories	98
Protein	1g
Total Fat	2g
Saturated Fat	1g
Carbs	20g
Choelsterol	0mg
Sodium	9mg
Fiber	2g
Sugar	16g

Nutty Party Crunch

2010-01-17T05:51:00.000-08:00

Everybody loves a good party mix. This version tones down the salt and spices and incorporates dried fruit to complement the wine and cheese. If you can't find goji berries, try dried currants or raisins.

ingredient list

Serves 12 or more

2 cups air-popped or low-fat microwave popcorn
2 cups mini spelt pretzels or other whole-grain pretzels
1 1/2 cups whole-grain, lattice-woven cereal squares (or six-sided shapes)
1 cup puffed Kamut or puffed wheat cereal
1/2 cup slivered almonds
1/4 cup pure maple syrup
2 tsp. toasted sesame oil
1 1/2 tsp. chili powder
1/2 tsp. garlic powder
1/4 tsp. salt
2 Tbs. sesame seeds
1/4 cup dried goji berries
1/4 cup dried cranberries

Directions

1. Preheat oven to 350°F. Coat baking sheet with cooking spray.

2. Toss together popcorn, pretzels, lattice cereal, puffed cereal, almonds, maple syrup, sesame oil, chili powder, garlic powder, and salt in large bowl. Spread mixture in single layer on prepared baking sheet, and sprinkle with sesame seeds. Bake 35 minutes, or until toasted, stirring often. Cool. Transfer to serving bowl; stir in goji berries and cranberries.

Nutritional Information

Per :

Calories	158
Protein	4g
Total Fat	5g
Saturated Fat	1g
Carbs	26g
Choelsterol	0mg
Sodium	197mg
Fiber	4g
Sugar	8g

Root Vegetable Sticks with Roasted Garlic Dip

2010-01-17T05:50:00.001-08:00

Vegetarian Times Issue: November 1, 2009 p.54

Oven-crisp and lightly seasoned, roasted root vegetables make for a healthful appetizer option that won't overpower the other foods served. Roasting the garlic for the bean dip helps mellow its flavor so that it pairs with light-bodied wines as well as heartier vintages.

ingredient list

Serves 12

6 medium carrots, trimmed, peeled, and cut into sticks (6 cups)
6 medium red and gold beets, peeled and cut into carrot-like sticks (6 cups)
2 1/2 Tbs. olive oil, divided
1 head garlic
1 15-oz. can cannellini beans, drained, liquid reserved
1 Tbs. lemon juice
1 tsp. grated lemon zest
1 tsp. dried basil

Directions

1. Preheat oven to 450°F. Toss carrots and beets with 11/2 Tbs. oil. Season with salt and pepper, if desired. Spread in single layer on baking sheet. Trim papery top from head of garlic just to cloves. Wrap in foil, and set in corner of baking sheet. Roast vegetables and garlic 25 minutes, or until carrots and beets are tender, but not soft, and garlic packet feels soft when lightly squeezed. Remove baking sheet from oven, open foil packet around garlic, and cool vegetables and garlic.

2. Squeeze garlic cloves from skins, and place in food processor with cannellini beans, lemon juice, lemon zest, basil, and remaining 1 Tbs. oil. Pulse mixture until creamy and smooth, adding some reserved bean liquid if necessary. Season with salt and pepper, if desired. Serve garlic-bean dip in bowl alongside roasted vegetables.

Nutritional Information

Per :

Calories	111
Protein	3g
Total Fat	3g
Saturated Fat	1g
Carbs	18g
Choelsterol	0mg
Sodium	150mg
Fiber	5g
Sugar	8g

The Heart-Healthiest Chocolate Chip Cookies in the World

2010-01-17T05:48:00.000-08:00

Vegetarian Times Issue: November 1, 2009 p.38

What started out as a way to incorporate heart-healthy foods into a dessert has turned into a sweet sensation. Readers continue to write in about how much they love this recipe from last February. It"s everything a chocolate chip cookie should be, only without all the butter, eggs, and white flour.

ingredient list

Makes 30 cookies

2 cups walnuts
3 Tbs. canola oil
1 cup light brown sugar
2 tsp. vanilla extract
1 1/2 cups oat flour
1 tsp. baking soda
1 tsp. salt
1/4tsp. ground cinnamon
2 cups rolled oats
3 3.5-oz. bars bittersweet vegan chocolate, chopped, or 1 1/2 cups (12 oz.) vegan chocolate chips

Directions

1. Preheat oven to 350°F. Coat 2 baking sheets with cooking spray.

2. Blend walnuts in food processor 30 seconds, or until ground into fine meal. Add oil, and blend 2 to 3 minutes more, or until mixture has consistency of natural peanut butter. Transfer to bowl.

3. Whisk together brown sugar and ı/2 cup water in saucepan, and bring to a boil. Pour brown sugar mixture over walnut butter, add vanilla extract, and stir until no lumps remain.

4. Whisk together oat flour, baking soda, salt, and cinnamon in separate bowl. Stir oat flour mixture into walnut mixture. Cool dough 10 minutes.

5. Fold oats, then chocolate chips into dough. Shape into 2-inch balls, and place on prepared baking sheets. Flatten cookies with bottom of drinking glass dipped in water. Bake 8 to 10 minutes, or until cookies begin to brown. Cool 3 minutes on baking sheets, then transfer to wire rack to cool completely.

Nutritional Information

Per :

Calories	173
Protein	3g
Total Fat	10g
Saturated Fat	3g
Carbs	21g
Choelsterol	0mg
Sodium	122mg
Fiber	2g
Sugar	12g

Szechuan Black–Eyed Pea Salad

2010-01-17T05:46:00.001-08:00

Vegetarian Times Issue: November 1, 2009 p.36

It's no small wonder that this salad, developed by Laura McAllister, won first prize in VT's 2007 Reader Recipe Contest and has continued to win over readers ever since: the perfect combination of basic ingredients makes for a salad that's delicious as a light lunch or hearty dinner side dish.

ingredient list

Serves 6

2 14–oz. cans black–eyed peas, rinsed and drained
1 medium green bell pepper, chopped (1 cup)
1/2 cup chopped red onion
1 jalapeño chile, seeded and finely minced (2 Tbs.)
1 clove garlic, minced (1 tsp.)
1 avocado, cubed (1 cup)
2 Tbs. lemon juice
1/4 cup olive oil
3 Tbs. red wine vinegar
1 Tbs. vegan Szechuan sauce
2 tsp. sugar

Directions

1. Toss together black-eyed peas, bell pepper, onion, jalapeño, and garlic in large bowl. Toss avocado with lemon juice in separate bowl. Add avocado to black-eyed pea mixture.

2. Whisk together oil, vinegar, Szechuan sauce, and sugar in bowl used for avocado. Add black-eyed pea mixture, and toss to mix.

Nutritional Information

Per :

Calories	223
Protein	5g
Total Fat	14g
Saturated Fat	2g
Carbs	20g
Choelsterol	0mg
Sodium	438mg
Fiber	6g
Sugar	3g

Spicy Tofu Bento Bowl

2010-01-17T05:44:00.000-08:00

Vegetarian Times Issue: November 1, 2009 p.37

This salad from October 2006 gives classic veg ingredients an Asian flair. Bento refers to bento boxes, the containers with separate compartments used for take-along lunches in Japan.

ingredient list

Serves 6

Spicy Tofu

1/4 cup low-sodium soy sauce
1/4 cup chile-garlic sauce
2 Tbs. dark sesame oil
14 oz. extra-firm tofu, drained and cubed
5 green onions, finely chopped (1/2 cup)
1/4 cup nonfat yogurt
2 Tbs. lemon juice

Salad

1/4 cup low-sodium soy sauce
2 Tbs. lemon juice
1 Tbs. minced fresh ginger
1 tsp. chile-garlic sauce
2 cups cooked short-grain brown rice
4 1/2 cups mixed baby greens
2 carrots, peeled
1 cucumber, sliced (1 1/2 cups)
1 avocado, peeled and sliced
1 Tbs. toasted sesame seeds

Directions

1. To make Spicy Tofu: Whisk together soy sauce, chile-garlic sauce, and sesame oil in bowl. Heat skillet over medium heat. Dip tofu in soy sauce mixture; cook 10 minutes, or until browned. Cool 10 minutes. Add green onions, yogurt, and lemon juice to remaining chile mixture. Toss with tofu.

2. To make Salad: Whisk together soy sauce, lemon juice, ginger, and chile-garlic sauce in bowl. Mound rice in serving bowls. Top with greens. Shave carrot strips over top with vegetable peeler. Top with tofu, cucumber, and avocado. Sprinkle with sesame seeds; serve with soy sauce mixture.

Nutritional Information

Per :

Calories	297
Protein	12g
Total Fat	15.5g
Saturated Fat	2g
Carbs	30g
Choelsterol	0mg
Sodium	858mg
Fiber	6g
Sugar	3g

Pumpkin Parfaits with Oat Crunch

2010-01-17T05:42:00.000-08:00

Vegetarian Times October 2009 p. 69

This recipe makes 1 cup of Oat Crunch, which is more than you'll need for the parfaits. Save the rest to serve with yogurt, fresh berries, or sorbet.

ingredient list

Serves 2

Oat Crunch

1/2 cup puffed rice cereal
1/4 cup gluten-free old-fashioned rolled oats (not instant), such as Bob's Red Mill Gluten Free Rolled Oats
2 Tbs. raw pumpkin seeds
2 Tbs. pure maple syrup
1/4 tsp. pumpkin pie spice

Pumpkin Mousse

3 Tbs. gluten-free tofu cream cheese, such as Follow Your Heart Vegan Gourmet Cream Cheese Alternative
1/2 cup sweetened pumpkin pie filling
6 oz. vanilla soy yogurt

Directions

To make Oat Crunch:

1. Preheat oven to 300°F. Combine puffed rice, oats, and pumpkin seeds in small bowl. Add maple syrup, pumpkin pie spice, and pinch of salt; stir well. Transfer ingredients to prepared baking sheet; spread into thin layer. Bake 10 to 15 minutes, or until light brown. Remove from oven; let cool. Break up Oat Crunch with fingers, and set aside.

To make Pumpkin Mousse:

1. Whisk tofu cream cheese in bowl until fluffy. Add pumpkin pie filling, and whisk until smooth. Chill.

2. Spoon 2 Tbs. yogurt into serving glasses. Top with one-quarter Pumpkin Mousse. Sprinkle 1 Tbs. Oat Crunch over each parfait. Repeat process with yogurt, Pumpkin Mousse, and Oat Crunch.

Nutritional Information

Per :

Calories	227
Protein	5g
Total Fat	8g
Saturated Fat	2g
Carbs	34g
Choelsterol	0mg
Sodium	261mg
Fiber	6g
Sugar	26g

Curried Red Lentil Soup with Lemon

2010-01-17T05:40:00.000-08:00

Vegetarian Times Issue: October 1, 2009 p.63

This deliciously easy soup became an immediate favorite among VT staffers. It's even better the second day, after the spices have had more time to mingle.

ingredient list

Serves 2

2 cups red lentils, sorted and rinsed
1 qt. low-sodium vegetable broth
1 large onion, finely chopped (2 cups)
4 celery stalks, finely chopped (1 1/2 cups)
2 large carrots, finely chopped (1 1/2 cups)
2 cloves garlic, minced (2 tsp.)
1/4 cup chopped cilantro
1 Tbs. curry powder
1 tsp. ground cumin
2 Tbs. lemon juice

Directions

1. Bring lentils, vegetable broth, and 4 cups water to a simmer in large pot. Skim away foam that rises to top. Reduce heat to medium-low, cover, and simmer 5 minutes, stirring occasionally.

2. Add onion, celery, carrots, and garlic; simmer, uncovered, 20 minutes. Add cilantro, curry powder, and cumin, and cook 20 minutes more, or until lentils are soft. Season with salt and pepper, if desired, and stir in lemon juice.

Nutritional Information

Per :

Calories	283
Protein	19g
Total Fat	2g
Saturated Fat	1g
Carbs	50g
Choelsterol	0mg
Sodium	146mg
Fiber	13g
Sugar	7g

Chickpea Croquettes with Greek Salad Topping

2010-01-17T05:37:00.000-08:00

Whole chickpeas give these sautéed croquettes a hearty texture.

ingredient list

Serves 4

Topping

1 cucumber, quartered and sliced (1 cup)
1 cup cherry tomatoes, quartered
2 green onions, chopped
2 Tbs. lemon juice
1 Tbs. olive oil
1/2 cup crumbled low-fat vegan feta cheese, optional

Croquettes

1 cup chickpea flour
2 tsp. ground cumin
1 tsp. chili powder
1/2 tsp. salt
1 15-oz. can chickpeas, rinsed and drained
4 green onions, chopped (1/2 cup)
1/2 cup diced red bell pepper
1/4 cup chopped fresh parsley
2 Tbs. lemon juice
1 Tbs. olive oil
2 cloves garlic, minced (2 tsp.)

Directions

To make Topping:

Toss together cucumber, tomatoes, green onions, lemon juice, and oil in bowl. Gently stir in feta crumbles. Season with salt and pepper, if desired, and set aside.

To make Croquettes:

1. Whisk together chickpea flour, cumin, chili powder, and salt in bowl. Whisk in 3/4 cup hot water. Stir in remaining ingredients, and season with salt and pepper, if desired.

2. Coat nonstick skillet with cooking spray; heat over medium heat. Scoop 4 ı/4-cup dollops of chickpea mixture into skillet, and reduce heat to medium-low. Cook 3 to 4 minutes, or until golden.

3. Flip with spatula, and cook 3 to 4 minutes more. Repeat with remaining chickpea mixture. Serve each Croquette topped with 1/4 cup Topping.

Nutritional Information

Per :

Calories	314
Protein	12g
Total Fat	11g
Saturated Fat	1g
Carbs	45g
Choelsterol	0mg
Sodium	534mg
Fiber	9g
Sugar	6g

Creating a Work/Life Balance

2010-01-13T16:49:00.000-08:00

When life starts to spin out of control, it is time to take a step back to get our work/life balance in check. These useful tips inspired from this month's Body + Soul magazine will help you achieve peace and harmony in your life.

1. Find simple pleasures
Whether it is stocking up on produce at the farmer's market and creating a unique meal with a seasonal vegetable, wearing your pajamas all weekend long and busting out your paint set to create a beautiful masterpeice, or cuddling on the couch with a good book, it is important to find simple pleasures among your hectic life.

2. Steal Weekends
Instead of taking one week long vacation during the year, take mini-vacations throughout the year. This will allow you to spend quality time with significant others, family and friends more than once a year. Also, this helps you stay on top of your work and not have to dig through a week's worth of emails after you return from a vacation.

3. Schedule Spontaneity
Put personal time on your calendar by scheduling a Zumba workout, a lunch date with your best friend, boyfriend, or husband downtown during your lunch break, or plan to cook a spontaneous breakfast for your family midweek. Marking your calendar during this time as BUSY will allow you the freedom to be spontaneous.

4. Join a Group
Whether you join Team in Training to train for a marathon or triathlon, a professional/social organization to sharpen your professional skills, or a Meetup.com group to unite you with others who share your passion in ________, joining a group will allow you to make new friends and work with a team to reach a goal.

5. Create a "balance sheet"
Create a "balance sheet" of what is important in your life and refer to it at the end of the week. What do you need to tweak next week to insure your are balanced? Some things that you could include are:
- exercise & nutrition
- husband
- extended family
- friends
- community
- career
- dreams & goals
- home organization
- learning
- exploration

6. Just say no
When you are invited to an event, you don't always have to say yes. Before you accept an invitation ask yourself, "is this something I really want to do?" and "is this something I really need to do?"

7. Free your mind
45 minutes on the treadmill or swimming laps in the pool will clear your mind from the stress of the day. Treat yourself to this. You will thank yourself afterwards.

Baba Ganoush

2010-01-09T11:12:00.000-08:00

From VegNews Recipe Club

Ooof! After all the super-sugary sweets of the holidays, something savory is just the thing to start off 2010. This simple, delicious baba ganoush makes the perfect post-workout snack, so it's especially good for all those newly minted gym rats. Served with fresh cut veggies or traditional pita, this dip will keep you happily munching all year. (OK, you'll have to make it more than once.)

Serves 4

What You Need:

2 large eggplants
2 cloves garlic, minced
1/4 cup tahini
Juice of one lemon
Salt and pepper to taste

What You Do:

1. Preheat oven to 400 degrees. Poke several holes all over the eggplants and bake on a cookie sheet or shallow pan for 30 minutes, or until the skin is shriveled.
2. Remove eggplants from the oven and place in a large bowl. Let cool for 5 minutes. Cut off the stem tips and slice each eggplant in half lengthwise. Scoop out the flesh and transfer to another bowl. Discard the skin.
3. With a sharp knife, cut the eggplant into small pieces. It should be soft enough to become mushy as you cut it. Add the garlic, tahini, and lemon juice, and mix with a fork. Season with salt and pepper to taste. Chill until ready to serve.

~~~ 2 0 1 0 ~~~

2010-01-04T14:39:00.000-08:00

It was last year that I made my first set of 'manifestations' that I looked forward to at the start of 2009. I blogged about my goals in this post. After much dedication and determination I was able to meet every goal months before the end of the year. The secret is to make realistic goals, have a strong game plan, and give yourself enough time to reach all you set out to do. Also, I am not afraid to revise my goals and game plan to align with my life.

I am very much looking forward to 2010. This year brings about much change in my life. For starters I am getting married. I am the luckiest woman in the world to get to marry my best friend - a guy who shares the same goals, outlooks and world views as myself. Dave, my fiance, is a selfless giver and a hard worker. He will make an excellent husband and father. I'm so fortunate for him in my life and to grow young by his side.

Second, I will be moving from from Sarasota to Tampa. I am very sad to leave Sarasota and anxious about moving to a new town where I have to start fresh. I worry about creating my individuality in a place where I know no one but my fiance. I know I am safe there with my best friend by my side. I am hoping one day Dave and I will be able to come back to Sarasota. This town is everything I ever wished for in a city to live in, and both Dave and I love it here. The only problem is the job market, and since Dave works in Tampa it makes more sense to live there.

So 2010 is going to be a great year. Change, even while I try to resist it, is always very refreshing. With out any further ado....

Here are my 2010 goals:

1. Have an amazing first year of marriage
2. Be happy and healthy

2. Make new friends

4. Keep off the weight I lost in the past year
5. Further myself professionally

To achieve my goals, I will:
1. Be patient, a better listener, never go to bed upset, and work at expressing my feelings when they are hard to articulate.
I hope to be the best wife I can be and to do this I need to work on some of my faults. I need to be a better listener, be more patient, and express myself fully so I never go to bed upset.

2. Run a 5k
This will be my third IronGirl Clearwater event on April 10. Even though I have run the 10k the past two years, I'm looking forward to moving more towards sprint running since I feel long distances are too hard on my body. I look forward to starting to train for this race after my wedding on February 6th.
3. Compete in a triathlon
I am hoping to race in the Trek Women's Tri Series at Disney in September; however, the last time I check the date was TBD. I did this race last year, and you can read about the journey here.

4. Work out 5-6 times per week.
This really goes with out being said since I currently work out this often and have consistently for quite some time. I go in phases with my workout routine. Last two years I was into running (one marathon, two half-marathons, 10 mile races, 10ks, etc.). An injury took me off running for what has been nearly 8 months now. I then moved on to swimming to heal my foot of plantar fasciitis. I began working out with a trainer one time a week and starting swimming heavily again. Slowly I began working in spin classes and that is where I have been comfortable for the past few months with pool session in there 1-2X per week.
5. Eat healthy
I'd like to think this goes with out saying as I am a high raw-vegan eater, but there are times I get on peanut butter kicks or dark chocolate covered almonds kick or chocolate soy milk kicks that aren't healthy. I'm going to try to keep those at bay while I tranistion over to living with Dave and adjusting to our joining diets.
6. Join a Professional and/or Social Oganization
I will be joining the American Society for Training and Development (ASTD) Tampa Chapter. This will allow me to network with local people in my field and gain some professional development through seminars. I also will be joining with a Returned Peace Corps Volunteer Group in Tampa. Dave and I actually met through one, but now I will just be looking to meet new friends with similar interests where we can share stories about our times abroad. I also will be joining various Vegetarian/Vegan/Raw Food groups in the Tampa area. Both meetup.com and the VegTampaBay, have great groups available. This will allow me to meet new friends that share similar culinary options as I do.
7. Recipe of the Month Club
I'm not really sure what goal this falls under, but I might say "have an amazing first year of marriage." I like to cook, and it brings me great pride when Dave says to the dog, "do you know your mom is a great cook?" Furthermore, I have stacks of recipes from Vegetarian Times, blogs and emails that I need to try but never have time to. I really eat very simply - fresh salads, wraps, homemade soups, smoothies, and fresh fruit make up my diet. So making a "big" meal is reserved for Dave's birthday (he asks for Thai 'pad me' noodles, spring rolls, my amazing butternut squash-garlic-apple soup, and vegan chocolate mousse for dessert) or guests (we normally just grill because it is easier to satisfy meat eaters and me - the lone vegan!)
8. Weekly Weights
I have been working out with Michele Rose from SRQ Athletics, a personal trainer, each week for the past year. I have really seen improvements in my strength and muscle tone. I love our session every week and will sincerely miss her when I move to Tampa. I hope I can find an affordable personal trainer in Tampa or a group of women who I can train with. I want to continue to get buff.
9. Join a Master's Swim Team **
I'm hesitant to put this goal on here as I'm not sure it is something I am willing to achieve in 2010. Joining a Master's Swim Team has been in my head for quite some time. I briefly swam for University of Texas' Masters Swim Team in college, but I couldn't hang with the early workout times. The New Tampa YMCA's Masters Swim Team - Tampa Metro Masters Swimming - practices M-Th from 630-8. I need to see how the move goes and if I can commit to those times with a 20 minute commute on each end. Maybe I will find a team closer to our home or a group of people willing to practice at 6am at the Campo YMCA. *** I think this will be on a Maybe list and I will reassess when I move to Tampa next month.

Oven-Dried Sweet Potato Chips

2009-12-30T08:21:00.000-08:00

ingredient list

Serves 4

1 tsp. fine-grained sea salt
1 tsp. chili powder
1/2 tsp. ground cumin
1/2 tsp. ground coriander
1/2 tsp. freshly ground black pepper
1/4 tsp. ground cayenne
1 lb. sweet potatoes, scrubbed and peeled, if desired
1 Tbs. extra virgin olive oil

Directions

Preheat oven to 250F.
Combine salt and spices in mixing bowl.
Slice sweet potatoes paper-thin and toss lightly with oil. Toss potatoes with spice mixture until evenly coated. Arrange potatoes on wire grates sprayed with nonstick vegetable spray or on baking sheets fitted with parchment paper.
Bake for 2 hours, then turn off oven and let potatoes dry for 2 more hours or overnight. Alternately, dehydrate sweet potato slices in dehydrator according to manufacturer’s directions.

Nutritional Information

Per serving:

Calories	110
Protein	1g
Total Fat	3g
Saturated Fat	0g
Carbs	18g
Choelsterol	0mg
Sodium	590mg
Fiber	3g
Sugar	7g

Orange-Apricot Crisp

2009-12-30T08:00:00.000-08:00

Vegetarian Times p 46
December 2009/January 2010

Serves 12- vegan- gluten free

8 oranges + 1 tsp zest grated
2 cups dried apricots, thinly sliced
1/2 cup dried currants or raisins (in the photo it looks like golden raisins were used)
1/2 cup chopped candied ginger
1 cup brown rice flour
1/2 cup sugar
1/2 tsp salt
6 tbsp vegan margarine, softened
1/2 tsp vanilla

1. preheat oven to 350. Grease a 9 inch square baking pan
2. cut ends from oranges. Stand one orange on cutting board and slice away peel and pith. Cut orange into quarters and cut quarters into 1/2" thick slices. Repeat with remaining oranges and transfer to bowl. Stir in apricots, raisins, and candided ginger. Spread mixture into prepared pan.
3. stir together flour, sugar, orange zest, and salt in a bowl. Rubs margarine and vanilla into mixture until combined and mixture forms into large crumbs. Spread crumb mixture over orange mixture.
4. bake 30-40 minutes, until top of crisp is golden. Cool 10 min and serve warm

Quick Romesco Sauce

2009-12-30T07:52:00.000-08:00

This recipe takes 30 minutes or fewer.

Think of romesco as pesto’s lesser-known cousin—it’s also made with nuts, garlic and olive oil but uses tomatoes and peppers, not basil. Romesco sauce is used to jazz up traditional tortillas and roasted vegetables. It also makes a luscious dip for pita wedges.

ingredient list

Makes about 1 1/3 cups

1/4 cup slivered almonds
1/4 cup chopped hazelnuts
1/4 cup panko breadcrumbs, or 1/4 cup fresh breadcrumbs
1 clove garlic, minced (about 1 tsp.)
1/4 tsp. salt
1 small tomato, seeded and diced (about 1 cup)
1 7-oz. jar roasted red peppers, drained and rinsed
2 Tbs. olive oil
1 Tbs. sherry or red wine vinegar
1/2 tsp. paprika
1/4 tsp. crushed red pepper flakes

Directions

1. Toast almonds and hazelnuts in skillet over medium-low heat 3 to 5 minutes or until browned and fragrant, stirring constantly. Remove from heat, and cool.

2. Pulse toasted nuts, breadcrumbs, garlic and salt in food processor or blender until nuts are finely ground. Add tomato, red peppers, oil, vinegar, paprika, crushed red pepper and ground black pepper to taste. Purée until smooth. Transfer to serving bowl. Spoon over wedges of Potato and Asparagus Tortillas.

Nutritional Information

Per TABLESPOON:

Calories	31
Protein	1g
Total Fat	2g
Carbs	2g
Sodium	73mg

Indian Samosa Casserole

2009-12-30T07:42:00.000-08:00

(from Vegetarian Times)

Crust:
1/2 cup all purpose flour
1/2 cup whole wheat flour
1/4 tsp salt
2 Tbsp vegetable oil

Filling:
1 Tbsp black or yellow mustard seeds
1 tsp curry powder
1 tsp ground ginger
1/2 tsp ground cumin
1/8 tsp red pepper flakes
5 medium potatoes, peeled and quartered
1 1/2 tsp vegetable oil
1 medium onion, diced
1 medium carrot, diced
3 cloves garlic, minced
1 cup frozen peas
1 cup vegetable broth
2 tsp agave nectar or sugar
2 Tbsp soymilk

Directions:
1. To make crust: Preheat over to 375F. Whisk together flours and salt in a bowl. Stir in oil until clumps form. Add 6 to 10 Tbsp cold water, 1 Tbsp at a time, until dough holds together. Shape into a ball, cover with a damp washcloth, and set aside.

2. To make filling: Stir together mustard seeds, curry, ginger, cumin and red pepper flakes in a bowl; set aside.

3. Cook potatoes in boiling salted water for 15 minutes or until tender. Drain, return to pot, and mash, leaving small chunks.

4. Heat oil in skillet over medium heat. Add onion, carrot, and garlic. Saute 5 minutes, or until carrot is tender. Move onion mixture to the side of the pan and add mustard seed mixture in the center. Toast for 30 seconds. Stir in peas and broth. Fold onion mixture into potato mixture; stir in agave nectar. Season with salt and pepper and spread the filling into a 9-inch pie pan. Set aside.

5. Roll out the crust dough to an 11-inch circle on floured work space. Cover filling with dough, pressing down to make sure no air pockets remain. Trim away excess dough and crimp the edges with fingers. Cut an X in the center to vent steam; brush with soymilk just before baking. Place pie on a baking sheet and bake for 40-50 minutes, or until the crust is golden. Let stand 5 minutes before serving.

6. Devour.

Recycling Guidelines

2009-12-29T11:00:00.000-08:00

I once heard on NPR that home recycling actually causes more harm than good. Most goods that people recycle are not actually recyclable and the item will actually be trashed once it reaches the recycling plant. Not to mention the amount of fuel it takes to have home recycling pick-up or the production of trucks to pick up the goods. I went on a mission to find out what the guidelines are for recycling. Hopefully this will help you and your family become better recyclers.

For recycling paper

newspapers (remove plastic sleeve for garbage)
magazines
writing paper
envelopes (including window envelopes)
corrugated cardboard (flattened to two feet by 3 feet or less)
brown paper bags
telephone books
paperback books
junk mail
glossy sale flyers
shredded paper (in paper grocery bags)

For recycling cans, glass and plastics

glass bottles and jars (all colors)
aluminum cans/foil trays
steel tin cans with lids
aerosol cans (empty)
drink boxes (remove the straws)
milk and juice boxes
plastic bottles *

* with neck and a or symbol); remove tops
and place them in garbage

Do Not place these items in recycling bins. Items should be placed in your garbage:

beer and soda cartons
butter or margarine tubs
ceramic items
cereal boxes
egg cartons
flower pots
gift wrap and tissue paper
clothes hangers
hard covered books
mirrors
prescription bottles

pool and other chemical containers
packing materials
pizza boxes
plastic bags
plastic deli trays
plastic toys
Styrofoam^® peanuts, cups, plates, egg containers, etc.
glass dishes
window glass
yogurt cups

Tips: * Most major grocery stores accept plastic grocery bags and newspaper wrappers. They usually have barrels near the entrance of the store for collection. * Remove all caps from bottles and place the caps in the garbage. * No window glass, mirrors, light bulbs, ovenware, ceramics, drinking glasses or eyeglasses are recyclable. * Place the blue bin on top of the red bin for collection on rainy days to hold papers down and to minimize the amount of rain soaked paper materials or hold the red recycling bin until the next recycling day. * Do not put recyclables in plastic bags. * Place recycling bins and garbage on the same side of your driveway, opposite yard waste containers. * Consider composting your yard waste and food waste.

Microwaving? Use Glass

2009-12-29T10:55:00.000-08:00

Before reheating that leftover soup, consider microwaving it in glass rather than plastic. According to a Milwaukee Journal Sentinell test, plastics labeled "microwave safe," even those marketed for infants, released hefty doses of the chemical bisphenol A (BPA) when microwaved. Be particularly cautious of plastics numbered 1, 2, 5 or 7, which usually contain BPA. And don't be fooled by package labels: "Microwave Safe" is not a government-regulate term.

All About Chocolate!

2009-12-29T10:19:00.001-08:00

Eating a Vegan diet doesn't mean carrots sticks and lettuce all the time. Vegans can indulge in many desserts that are not only delicious, but that are friendly to the environment as well. With the exception of milk chocolate, chocolate is actually a plant-based food. If you'd like to learn about vegan friendly chocolate, visit The Compassionate Cooks' article, "All about Chocolate." Enjoy these vegan friendly recipes.

Agave-Peanut Butter Cups
Creamy, lightly sweetened peanut butter fills dark chocolate cups in this irresistible candy from Delicious Living. Prep tip: You'll need small fluted paper candy cups, available at hobby or candy-making supply stores, and a small pastry brush.

Ingredients
24-30 small (1 to 1 1/2-inch) fluted paper candy cups
3/4 cup natural creamy peanut butter
3 tablespoons agave nectar
9 ounces bittersweet chocolate (65% cocoa), finely chopped

Directions
1. Arrange paper candy cups on a rimmed baking sheet, and make space for baking sheet in your refrigerator. In a medium bowl, mix peanut butter with agave until smooth. Cover and chill until ready to use.

2. Melt chocolate in a bowl set over a pan of hot water, stirring frequently until melted and smooth. Remove from heat. With a small pastry brush, apply a generous layer of chocolate inside each paper candy cup. You want the cups to be sturdy enough to hold the peanut butter, so be sure to coat bottom and sides well. Place baking sheet in refrigerator until chocolate hardens, about 30 minutes.

3. Reheat remaining chocolate until smooth. Spoon about 1/2 tablespoon peanut butter mixture into each chocolate cup. With a clean spoon, quickly spoon remaining melted chocolate evenly over peanut butter to cover. Refrigerate until the chocolate hardens, about 20 minutes. Refrigerate in an airtight container for up to 2 weeks.

PER SERVING (1): 108 cal, 62% fat cal, 9g fat, 3g sat fat, 0mg chol, 3g protein, 9g carb, 1g fiber, 38mg sodium

_________________________________

Fruit and Nut Bark
This super easy recipe from Delicious Living is a yummy treat and great for holiday gifts. Enjoy.

Makes 1 1/2 pounds / This bittersweet-chocolate bark, studded with tangy dried fruit and crunchy almonds, makes a delectable present.

Ingredients
1 1/2 cups whole raw almonds (about 9 ounces), divided
1 pound bittersweet chocolate (65% cocoa), finely chopped
1/2 cup dried pitted tart cherries
1/2 cup chopped dried apricots

Directions
1. Toast almonds by baking at 325° for 8–10 minutes, until fragrant and golden (or leave raw).

2. Line a baking sheet with waxed paper. Melt chocolate in a bowl set over hot water, stirring frequently until melted and smooth. Remove from heat. Stir in 1 cup almonds, plus cherries and apricots. Scrape mixture onto prepared baking sheet and spread out with a spatula to about 1/2-inch thick. Sprinkle remaining almonds evenly over top, gently pressing into chocolate to adhere.

3. Chill bark until completely firm, about 2 hours. Break or cut into chunks and store in an airtight container at room temperature for up to one day, or refrigerate for up to 2 weeks.

PER SERVING (1 ounce): 162 cal, 60% fat cal, 13g fat, 4g sat fat, 0mg chol, 3g protein, 15g carb, 3g fiber, 2mg sodium

_________________________________

Coconut Pecan Haystacks

Makes about 20 / These tasty clusters bound with dark chocolate are guaranteed to spread joy during the holidays.

Ingredients
8 ounces bittersweet or semisweet chocolate, finely chopped
1 cup finely shredded unsweetened coconut, divided
3/4 cup finely chopped toasted pecan pieces (about 5 ounces), divided
1/2 cup dried cranberries

Directions
1. Line a baking sheet with waxed paper. Melt chocolate in a large bowl over a pan of hot water. Stir occasionally just until melted and smooth. Remove from heat. Stir in 3/4 cup coconut, 1/2 cup pecans, and cranberries. Spoon tablespoon-sized mounds onto waxed paper. Mix remaining coconut and pecans in a small bowl and sprinkle over tops. Chill until firm, about 1 hour. Refrigerate in an airtight container for up to two weeks.

PER SERVING (1): 108 cal, 67% fat cal, 9g fat, 4g sat fat, 0mg chol, 1g protein, 9g carb, 2g fiber, 1mg sodium

_________________________________

Mint-Leaf and Chocolate Truffles

Makes about 30 / These nondairy, silky truffles feature a bright mint flavor from real mint (not extract). Serving tip: Bring to room temperature before serving.

Ingredients
3/4 cup plus 2 tablespoons soymilk
1 cup packed fresh mint leaves, roughly chopped
12 ounces bittersweet chocolate (65% cocoa), finely chopped
2 teaspoons vanilla extract
3 tablespoons unsweetened cocoa powder
Fluted 1-inch paper candy cups (optional)

Directions
1. In a small saucepan, bring soymilk to a simmer (do not boil). Remove from heat. Stir in mint and cover; let stand 30 minutes to infuse. Remove mint with a strainer, pressing on leaves to extract all liquid and the mint’s essential oils.

2. Place chocolate in a large bowl. Reheat soymilk to a simmer. Remove from heat and add to chocolate, stirring gently with a flexible spatula until chocolate is melted and smooth. Stir in vanilla. Refrigerate until firm enough to scoop, 1 1/2–2 hours

3. Line a baking sheet with waxed paper. Scoop out tablespoon-sized portions of chocolate mixture; place on waxed paper. (If mixture is too firm to scoop, let stand at room temperature about 30 minutes to soften.)

4. Place cocoa powder on a plate. Dust hands lightly with cocoa mixture. Roll each scoop into a ball and then roll in cocoa to coat. Place each truffle in a paper candy cup, if desired. Refrigerate in an airtight container for up to a week.

PER SERVING (1): 62 cal, 59% fat cal, 5g fat, 2g sat fat, 0mg chol, 1g protein, 7g carb, 1g fiber, 3mg sodium

Baked Leek and Sweet Potato Gratin

2009-12-28T11:38:00.000-08:00

From Vegetarian Times - "Sautéed leeks add a milder, sweeter flavor than onions to this hearty sweet potato dish that can be served with a salad as a light main course."

ingredient list

Serves 8

3 medium leeks, white and light green parts chopped (6 cups)
1 1/2 Tbs. olive oil, divided
3 cloves garlic, minced (1 Tbs.)
3 Tbs. chopped fresh rosemary, divided
2 medium sweet potatoes (2 lb.), peeled and cut into 1/8-inch-thick slices
1/3 cup low-sodium vegetable broth
3 Tbs. Italian seasoned dry breadcrumbs
2 Tbs. finely grated vegan cheese, optional

Directions

1. Preheat oven to 450°F. Coat 10-inch round pan with cooking spray.

2. Heat 1 Tbs. oil in nonstick skillet over medium-high heat. Add leeks, garlic, and 1 1/2 Tbs. rosemary; sauté 8 minutes, or until softened. Season with salt and pepper, if desired.

3. Arrange one-third sweet potato slices over bottom of prepared pan, overlapping slightly. Spread half of leek mixture on top. Arrange another one-third sweet potato slices over leeks; top with remaining leeks, followed by remaining sweet potatoes. Drizzle broth over dish. Cover pan with foil, and bake 35 minutes.

4. Stir together breadcrumbs, remaining 1 1/2 tsp. oil, remaining 1 1/2 Tbs. rosemary, and Romano cheese, if desired, in small bowl. Remove foil from gratin, and sprinkle with breadcrumb mixture. Bake, uncovered, 15 minutes, or until breadcrumbs are browned and crisp. Let gratin cool slightly before cutting into 8 wedges and serving.

Nutritional Information

Per :

Calories	143
Protein	3g
Total Fat	3g
Saturated Fat	1g
Carbs	28g
Choelsterol	0mg
Sodium	402mg
Fiber	4g
Sugar	8g

Sweet Potato Salad with Apple and Avocado

2009-12-28T11:35:00.000-08:00

From Vegetarian Times - "More a meal than a side dish, this potato salad gets its protein from avocado and pumpkin seeds, both good sources of essential fatty acids. Nutrient-rich corn and diced apple give it crunch. Try serving it over a bed of spinach or arugula."

ingredient list

Serves 6

1 lb. sweet potatoes, peeled and cut into ½-inch cubes
1 cup frozen corn
¼ cup unsalted hulled pumpkin seeds or pepitas
1 medium red apple, diced (1 cup)
½ small onion, finely chopped (½ cup)
¼ cup chopped cilantro
¼ cup lime juice
2 Tbs. olive oil
½ avocado, finely diced

Directions

1. Place sweet potatoes in large saucepan, and cover with water. Bring to a boil, and cook 3 minutes. Add corn, and cook 1 to 2 minutes more, or until potatoes are tender. Drain in colander and rinse under cold water to cool. Drain well.

2. Toast pumpkin seeds in dry skillet over medium-high heat 3 to 4 minutes, or until seeds begin to pop. Transfer to plate, and cool.

3. Combine apple, onion, cilantro, and lime juice in large bowl. Stir in sweet potatoes, corn, and oil, and season with salt and pepper, if desired. Stir in avocado and toasted pumpkin seeds just before serving.

Nutritional Information

Per Serving

Calories	179
Protein	3g
Total Fat	9g
Saturated Fat	1g
Carbs	23g
Choelsterol	0mg
Sodium	117mg
Fiber	4g
Sugar	8g

Fruit Salad with Vanilla-Apple Syrup

2009-12-28T11:34:00.000-08:00

From Vegetarian Times - "The syrup used in this salad is a wonderful all-purpose sweetener for plain yogurt, iced tea and cocktails. "

ingredient list

serves 6

Vanilla-Apple Syrup

2 cups apple juice
2 2-inch strips lemon zest
1/4 vanilla bean

Fruit Salad

2 medium mangoes, peeled and diced
1 pint strawberries, quartered (about 2 cups)
1 pint blueberries (about 2 cups)

Directions

To make Vanilla-Apple Syrup: Place apple juice and lemon zest in pot. Slice vanilla bean in half and scrape seeds into juice. Add bean to pot as well. Bring to a boil over medium-high heat. Reduce to medium-low, and simmer 30 minutes, or until mixture is syrup-like and reduced to 1/3 cup. Remove lemon zest and vanilla bean, and cool to room temperature.
To make Fruit Salad: Toss mangoes, strawberries and blueberries with Vanilla-Apple Syrup, and serve.

Nutritional Information

Per SERVING:

Calories	129
Protein	1g
Total Fat	5g
Carbs	32g
Sodium	4mg
Fiber	3g
Sugar	18g

Southwestern Tofu and Tortilla Scramble

2009-12-28T11:32:00.000-08:00

From Vegetarian Times - "Full of lively flavors, this skillet meal is based on a regional egg dish known as . In the original recipe, the tortilla pieces are scrambled with eggs; this version replaces eggs with firm tofu for a hearty supper dish."

Meal plan: Microwave several sweet potatoes to serve on the side and prepare a simple salad of cherry tomatoes and arugula. Finish with a refreshing mixture of canned unsweetened pineapple chunks and peeled, diced papaya spooned over vanilla low-fat yogurt or soy yogurt if desired.

ingredient list

6 servings

1 tsp. ground cumin
3/4 tsp. salt
3/4 cup shredded reduced-fat cheddar cheese or cheddar-style soy cheese (3 oz.; optional)
4.5-oz. can chopped mild green chilies, drained
1 lb. firm tofu
1 Tbs. olive oil
1 medium onion, finely chopped
6 corn tortillas, torn or cut into 1-inch pieces
14.5-oz. can diced tomatoes, drained and liquid reserved

Directions

Drain tofu and blot well with paper towels. Cut into 1/2-inch dice and set aside.
In wide skillet, heat oil over medium heat. Add onion and cook, stirring often, until lightly golden, about 9 minutes.
Gently stir in tofu, tortillas, tomatoes, chilies, cumin and salt. Add enough re-served tomato liquid to moisten and blend gently but thoroughly. Cover and cook 10 minutes.
If using cheese, sprinkle evenly over tofu mixture, then cover and cook until melted, about 2 minutes. Serve hot.

Nutritional Information

Per serving:

Calories	160
Protein	6g
Total Fat	6g
Saturated Fat	0g
Carbs	22g
Choelsterol	0mg
Sodium	673mg
Fiber	3g

Southwestern Tofu Scramble

2009-12-28T11:29:00.001-08:00

From Vegetarian Times - "Ground turmeric gives this egg-free scramble a golden hue. Leftovers (if any) make a great sandwich filling."

ingredient list

Serves 6

1 medium red bell pepper, diced (about 1 cup)
1 small carrot, diced (about 1/2 cup)
4 green onions, chopped (about 1/2 cup)
1 clove garlic, minced (about 1 tsp.)
1/2 tsp. ground cumin
1/4 tsp. ground turmeric
1 14-oz. pkg. medium tofu, drained and crumbled
1/2 tsp. hot sauce
2 Tbs. chopped cilantro
salsa, for garnish

Directions

Heat large nonstick skillet over medium heat and coat with cooking spray. Add bell pepper and carrot, and cook 7 minutes, or until just tender. Stir in green onions, garlic, cumin and turmeric, and cook 1 minute more. Add tofu and hot sauce, and cook 5 minutes, or until heated through and all liquid has cooked off. Stir in cilantro, and serve with salsa.

Nutritional Information

Per SERVING:

Calories	113
Protein	11g
Total Fat	6g
Saturated Fat	1g
Carbs	6g
Choelsterol	0mg
Sodium	32mg
Fiber	3g

Quinoa Salad with Orange-Cumin Vinaigrette

2009-12-28T11:27:00.001-08:00

From Vegetarian Times - "This light winter salad makes a satisfying meal, thanks to quinoa, a whole grain that’s high in protein."

ingredient list

Serves 4

1/3 cup sliced almonds
1 cup quinoa, rinsed and drained
1/4 tsp. salt
1/3 cup dried apricots, diced into small pieces
1/3 cup raisins
1/3 cup fresh orange juice
1 shallot, finely chopped (2 Tbs.)
2 Tbs. chopped fresh parsley
2 Tbs. chopped cilantro
2 Tbs. chopped fresh mint
1 Tbs. grated orange zest
1/2 tsp. ground cumin
1/2 tsp. ground coriander
2 Tbs. olive oil
2 oranges, peels sliced off and sections cut out

Directions

Toast almonds 4 to 5 minutes in dry skillet or toaster oven, or until pale brown and fragrant, stirring often.
Bring 2 cups water to a boil in medium saucepan. Add quinoa and salt, reduce heat to medium-low and simmer 15 minutes, or until tender and almost all water is absorbed. Drain, then transfer to large bowl. Toss with apricots and raisins.
Whisk together orange juice, shallot, parsley, cilantro, mint, orange zest, cumin, and coriander. Whisk in oil. Pour dressing over quinoa, and toss to coat. Garnish with orange slices and toasted almonds.

Nutritional Information

Per SERVING:

Calories	383
Protein	9g
Total Fat	13.5g
Saturated Fat	1.5g
Carbs	61g
Choelsterol	0mg
Sodium	161mg
Fiber	7g
Sugar	22g

Papaya - Avocado Salad

2009-12-28T11:12:00.000-08:00

From Vegetarian Times - "When buying ripe papayas, look for firm (not hard) fruit with a yellowish rind that has no spots or bruises."

ingredient list

Serves 4

4 ripe papayas, divided
2 small avocados, diced (1 cup)
1/3 cup unsalted cashews, chopped
1/4 cup coarsely chopped cilantro or fresh mint
3 Tbs. fresh lime juice
1 medium shallot, finely chopped (2 Tbs.)
1 cup packed arugula, coarsely chopped

Directions

Halve 2 papayas and scoop out seeds. Set halves aside. Peel remaining 2 papayas with vegetable peeler, then halve and scoop out seeds. Cut peeled papaya halves into 1/2-inch dice, and place in medium bowl.
Add avocados, cashews, cilantro, lime juice, and shallot to diced papayas in bowl, and toss to combine. Season with salt and pepper. Fold in arugula. Fill papaya halves with salad, and serve immediately.

Nutritional Information

Per SERVING:

Calories	252
Protein	5g
Total Fat	11g
Saturated Fat	2g
Carbs	39g
Choelsterol	0mg
Sodium	162mg
Fiber	9g
Sugar	19g

Vegetarian Gumbo

2009-12-28T11:09:00.000-08:00

From Vegetarian Times - "Here, the rich, dark roux of a Louisiana-style gumbo is laced with carrots, parsnips, okra, and green beans, but feel free to substitute any vegetables you have on hand."

ingredient list

Serves 8

1/2 cup vegetable oil
1/3 cup flour
1 small onion, chopped (1 cup)
1 small green bell pepper, chopped (1 cup)
3 stalks celery, chopped (1 cup)
1 28-oz. can diced tomatoes
2 cups fresh or frozen green beans
3 carrots, sliced (2 cups)
1 parsnip, diced (1 cup)
1 cup fresh or frozen sliced okra, optional
1 Tbs. ground cumin
1 Tbs. paprika
1 Tbs. dried oregano
1/4 tsp. cayenne pepper

Directions

Stir together oil and flour in Dutch oven or heavy-bottomed pot until smooth. Cook over high heat 10 minutes, or until roux turns a dark caramel color, stirring constantly.
Add onion, bell pepper, and celery, and cook 5 minutes, or until vegetables are softened. Stir in all remaining ingredients and 4 cups water. Season with salt and pepper. Reduce heat to medium-low, cover, and cook 40 minutes, or until carrots are tender. Serve over rice.

Nutritional Information

Per Serving:

Calories	216
Protein	3g
Total Fat	14.5g
Saturated Fat	2g
Carbs	21g
Choelsterol	0mg
Sodium	309mg
Fiber	6g
Sugar	8g

Three Sisters Casserole

2009-12-28T11:07:00.000-08:00

From Vegetarian Times - "A Native American expression, “three sisters” refers to the practice of growing beans, corn and squash together. This filling casserole can be frozen for an upcoming party or made fresh for dinner."

ingredient list

Serves 6

Polenta Topping
1 1/2 cups yellow cornmeal
1 Tbs. chili powder
3/4 tsp. salt
Filling
3 Tbs. olive oil, divided
1 small onion, chopped (about 1 cup)
1 large red or yellow bell pepper, cut into 1-inch dice (about 1 cup)
1 lb. kabocha squash, peeled and cut into 1-inch cubes (about 2 cups)
1 15-oz. can diced tomatoes with chiles
2 cloves garlic, minced (about 2 tsp.)
1 tsp. ground coriander
1 tsp. ground cumin
1/2 tsp. salt
1 15-oz. can pinto beans, drained and rinsed
1 cup frozen corn kernels, thawed

Directions

To make Polenta Topping: Whisk together cornmeal, chili powder, salt and 4 1/2 cups water in double boiler, or in large metal bowl over barely simmering water. Cook 40 minutes, or until polenta is thick and stiff, stirring 3 or 4 times. Remove from heat.
To make Filling: Preheat oven to 375F. Heat 2 Tbs. oil in large saucepan over medium heat. Add onion, and cook 7 minutes, or until softened, stirring often. Add bell pepper, and cook 5 minutes more, stirring often.
Stir in squash, tomatoes, garlic, coriander and cumin. Cook 5 minutes, stirring occasionally. Stir in 1/2 cup water and salt. Bring mixture to a boil. Reduce heat to medium low, and simmer, partially covered, 10 to 15 minutes, or until squash is tender. Stir in beans and corn, and cook 5 minutes, or until slightly thickened, stirring occasionally.
Coat 8x11-inch baking dish with cooking spray. Spread 2 cups polenta over bottom of prepared dish. Spoon squash mixture over polenta. Smooth remaining polenta (about 2 1/2 cups) over top.
Score casserole into 6 squares with knife. Brush top with remaining 1 Tbs. oil. Bake 30 minutes, or until heated through and top is lightly browned. Serve with Pumpkin Seed Pesto.

Nutritional Information

Per SERVING:

Calories	304
Protein	8g
Total Fat	8g
Saturated Fat	1g
Carbs	52g
Sodium	830mg
Fiber	9g
Sugar	5g

Black Bean Chili with Dark Ale

2009-12-28T11:01:00.001-08:00

From Vegetarian Times - "A slightly sweet, dark beer tempers the acidity of the tomatoes and the spiciness of the chipotle chiles in this easy recipe."

ingredient list

Serves 8

2 chipotle chiles in adobo sauce, drained and minced
2 Tbs. olive oil
2 Tbs. ground cumin
1 large onion, finely chopped (1 1/2 cups)
1 medium red bell pepper, diced (1 cup)
5 cloves garlic, minced (5 tsp.)
2 14-oz. cans black beans, rinsed and drained
24 oz. gluten-free dark beer
1 14-oz. can diced tomatoes
1 cup fresh or frozen corn

Directions

Heat oil in 3-qt. pot over medium heat. Add chipotles and cumin; season with salt, if desired. Cook 1 minute, or until fragrant. Stir in onion, bell pepper, and garlic. Sauté 5 to 7 minutes, or until vegetables are soft. Stir in beans, beer, tomatoes, and corn. Bring chili to a boil. Reduce heat to medium-low, and simmer, uncovered, 45 minutes, or until thick.

Nutritional Information

Per :

Calories	192
Protein	8g
Total Fat	5g
Saturated Fat	1g
Carbs	31g
Sodium	383mg
Fiber	10g
Sugar	4g

Honey-Glazed Tofu on Pumpkin Seed Couscous

2009-12-28T10:57:00.001-08:00

From Vegetarian Times - "Cracked black pepper—a coarser grind of the kitchen staple—lends a lightly spicy flavor without the bite of fresh chiles or hot sauce. If you can’t find shelled pumpkin seeds (also called pepitas), substitute your favorite chopped nuts."

ingredient list

Serves 6

Honey-Glazed Tofu

2 10-oz. pkgs. extra-firm tofu
2 tsp. cracked black pepper
2 tsp. dried thyme
1 tsp. salt
1/4 cup vegetable oil
1/2 cup honey

Pumpkin Seed Couscous
2 cups low-sodium vegetable broth
2 medium carrots, chopped (1 cup)
1 cup frozen edamame, thawed
2 tsp. olive oil
1 tsp. salt
1 1/2 cups whole-wheat couscous
1/2 cup toasted unsalted pumpkin seeds

Directions

To make Honey-Glazed Tofu: Place tofu between two plates and set heavy pot on top. Drain 10 minutes, and pat dry. Cut tofu into 3/8-inch-thick slices. Combine pepper, thyme, and salt in small bowl. Coat tofu slices with pepper mixture, and set aside.
To make Pumpkin Seed Couscous: Bring broth, carrots, edamame, olive oil, and salt to a boil in covered saucepan. Remove from heat, stir in couscous and cover. Let steam 5 minutes, then fluff with fork.
Meanwhile, heat oil and honey in large skillet over medium-high heat until bubbling. Place tofu in pan, and cook 3 minutes. Turn, and cook 3 minutes more, spooning thickening sauce over tofu.
To serve: Stir pumpkin seeds into couscous. Spoon onto plates, and top with Honey-Glazed Tofu.

Nutritional Information

Per SERVING:

Calories	577
Protein	26g
Total Fat	26g
Saturated Fat	3g
Carbs	71g
Choelsterol	0mg
Sodium	444mg
Fiber	10g
Sugar	27g

Yukon Gold and Baby Spinach Masala

2009-12-28T10:55:00.001-08:00

From Vegetarian Times - "Why Yukon gold potatoes? Because their creamy but firm texture make them a perfect fit for stews, plus the tender skin doesn't need to be peeled. Serve with steamed rice, and a sweet-and-sour chutney, such as Fresh Mango Chutney on vegetariantimes.com."

ingredient list

Serves 4

2 Tbs. canola oil
1 lb. Yukon Gold potatoes, cut into 1/2-inch cubes (4 cups)
1 large yellow onion, thinly sliced (11/2 cups)
3 cloves garlic, minced (1 Tbs.)
2 Tbs. minced fresh ginger
1 jalapeño chile,finely chopped (1 Tbs.)
1 tsp. ground coriander
1/2 tsp. ground cumin
1/2 tsp. turmeric
1 13.5-oz. can light coconut milk
1 6-oz. bag baby spinach
11/2 tsp. garam masala
1 Tbs. lime juice
1/4 cup chopped cilantro

Directions

1. Steam potatoes in steamer basket set over simmering water 10 minutes, or until just tender.

2. Meanwhile, heat oil in large skillet over medium heat. Add onion, and sauté 8 minutes, or until soft and golden. Add garlic, ginger, and jalapeño, and sauté 1 minute, or until fragrant. Stir in coriander, cumin, and turmeric. Add steamed potatoes, and sauté 1 to 2 minutes, to coat with spices. Add coconut milk and 1/4 cup water, and season with salt and pepper, if desired. Bring to a simmer. Reduce heat to medium-low, cover, and simmer 5 minutes, or until sauce begins to thicken.

3. Stir in spinach, garam masala, and 1/4 cup water, and cook 2 to 3 minutes, or until spinach is wilted. Stir in lime juice and cilantro.

Nutritional Information

Per :

Calories	347
Protein	7g
Total Fat	16g
Saturated Fat	6g
Carbs	45g
Choelsterol	0mg
Sodium	382mg
Fiber	6g
Sugar	3g

Decadent Dairy-Free Chocolate Truffles

2009-12-28T10:52:00.000-08:00

From Vegetarian Times - "Truffles are usually made with heavy cream, but you’ll never miss the dairy in these luscious vegan chocolates."

ingredient list

Serves 10 (makes about 30 truffles)

6 - 6.5 oz. high-quality dark chocolate (60% cocoa), finely chopped
1/4 cup walnut, almond or canola oil
1/2 cup unsweetened cocoa
1/2 cup chopped nuts

Directions

1. Place chocolate, oil and 1/3 cup water in microwave-safe bowl. Heat on high in microwave 1 minute. Stir; heat 1 minute more, or until chocolate has melted. Whisk until smooth. Cover with plastic wrap and chill 6 hours, or overnight.

2. Place cocoa and nuts on separate plates. Shape truffle mixture by heaping teaspoonfuls into small, 3/4-inch balls. Roll in cocoa or chopped nuts. Chill until ready to serve.

Nutritional Information

Per TRUFFLE:

Calories	66
Protein	1g
Total Fat	5g
Saturated Fat	1g
Carbs	4g
Fiber	1g
Sugar	3g

Chilean Corn and Un-turkey Chowder

2009-12-28T10:49:00.000-08:00

From Vegetarian Times - "This savory chowder is inspired by pastel de choclo, a Chilean corn and meat pie. Feel free to add leftover vegetables to the soup, or you can even turn it into a pot pie by topping the finished soup with leftover Thanksgiving stuffing, then broiling 2 to 3 minutes, or until the stuffing is browned and crispy."

ingredient list

Serves 8

4 cups low-sodium vegetable broth
1 rib celery with leaves, chopped
2 cloves garlic, minced (2 tsp.)
1 bay leaf
1 whole thyme sprig, plus 2 Tbs. chopped fresh thyme, divided
¼ cup olive oil
1 medium onion, peeled and diced (1 cup)
¼ cup flour
1 lb. small white potatoes, diced (4 cups)
4 cups frozen corn kernels
2 cups chopped vegan turkey roast, or 3 frozen vegan chicken cutlets, thawed and chopped, or 1 5.5-oz. pkg. vegan turkey slices, coarsely chopped
4 plum tomatoes, peeled, seeded, and diced (2 cups)
1 medium avocado, diced (1 cup)
¼ cup coarsely chopped cilantro
2 Tbs. lime juice, plus lime wedges for garnish, optional

Directions

1. Place broth, celery, garlic, bay leaf, and thyme sprig in large stockpot. Bring to a boil, cover, reduce heat to low, and simmer 10 minutes. Transfer broth to large bowl, and set aside.
2. Heat olive oil in same pot over low heat. Sauté onion 6 to 8 minutes,
or until translucent. Add flour gradually, and cook 5 minutes or until flour mixture is smooth and beginning to dry, stirring constantly. Add reserved broth gradually, until blended with flour. Stir in potatoes and chopped thyme. Raise heat to medium-low, and bring to a simmer. Cook 15 to 20 minutes, or until potatoes are tender, stirring occasionally.
3. Add corn and vegan turkey, reduce heat to low, and cook 7 to 10 minutes more, stirring occasionally.
4. Stir in tomatoes, avocado, cilantro, and lime juice. Season with cayenne pepper to taste. Serve with extra lime wedges, if desired.

Nutritional Information

Per :

Calories	279
Protein	9g
Total Fat	11g
Saturated Fat	1.5g
Carbs	38g
Choelsterol	0mg
Sodium	151mg
Fiber	6g
Sugar	4g

Avocado Chimichurri Bruschetta

2009-12-28T10:39:00.000-08:00

From Vegetarian Times - this recipe uses avocados which are revered for their buttery taste and texture, a quality that stems from the "good" monounsaturated fats they contain. It is also these fats that make avocados champions for heart health. Studies have shown that oleic acid, one of the monounsaturated fats in the smooth green flesh of the fruit, helps to lowertotal cholesterol and LDL cholesterol levels significantly. Also rich in potassium, fiber, folate, and vitamin K, the luscious fruit of guacamole fame is surprisingly versatile: Brazilians use it to make ice cream, and in the Philippines it's blended into a creamy avocado shake.

ingredient list

Serves 6

2 Tbs. lemon juice
2 Tbs. red wine vinegar
3 cloves garlic, minced (1 Tbs.)
¾ tsp. salt
½ tsp. red pepper flakes
½ tsp. dried oregano
¼ tsp. ground black pepper
¼ cup olive oil
¼ cup chopped cilantro
¼ cup chopped fresh parsley
2 avocados, peeled, pitted, and cubed
6 ½-inch-thick slices whole-grain or ciabatta bread, toasted

Directions

Combine lemon juice, vinegar, garlic, salt, red pepper flakes, oregano, and black pepper in small bowl. Whisk in oil, then stir in cilantro and parsley. Fold in avocado cubes. Spoon avocado mixture onto toast slices, and serve.

Nutritional Information

Per :

Calories	247
Protein	5g
Total Fat	17.5g
Saturated Fat	2.5g
Carbs	20g
Choelsterol	0mg
Sodium	431mg
Fiber	6g
Sugar	2g

Season of Giving

2009-12-16T17:40:00.000-08:00

It was nearly 8 years ago, when I read a book given to me by my sister about ways to be a better person. The last page talked about giving back. There was a link to the United States Peace Corps. I had always heard about the Peace Corps, but I didn't know much about it. After checking out their website, I called my dad and said this is what I want to do.

After I graduated college, I applied and in January 2005, I went to a small village in Thailand for over 2 years. It was by far the best experience of my life. Each year I threw a Christmas party for my village children. We did things like bake cookies and dance! I even made a Chimney out of paper and put up tube socks for stockings. Santa came to visit us all the way in Thailand too!

I always feel the need to give back, but now that I'm back in America, in my daily routine, I often forget about things I can do to help out this world. Recently while eating lunch at my local health food store - The Granary - I picked up the December issue of DeliciousLiving. This free magazine is packed full of goodness. Not only was it plentiful with vegan recipes, but the articles were perfect - just long enough to be full of information and captivating. During this holiday season, especially one in a recession, it is always hard to give as much as we would like. I thought the article entitled, "How to Give on a Budget," was a great reminder of the little things we can do to help those in need. I'm re-posting the article here, in hopes you can get some ideas on how to give without breaking the bank.

Happy Holidays and 'tis the Season!

How to Give on a Budget

$0

Donate empties.Instead of contributing to a landfill, give used ink and toner cartridges a purpose. Hundreds of nonprofits collect and resell empty cartridges to companies that refill, recycle, or remanufacture them. Nonprofits with recycling programs include Habitat for Humanity (habitat.org), Meals on Wheels (mowaa.org), and the Humane Society (humanesociety.org). Each cartridge can fetch up to $5 for the charity of your choice.

Surf for the Earth. Powered by Google, Ecosearch.org returns the same search results but with an environmental kick: The site donates 100 percent of search revenues—created by displaying ads alongside your query results—to nonprofits, such as Rainforest Alliance and Sierra Club. Go to ecosearch.org, or make it your computer’s default search engine.

Less than $10

Plant trees. For $5, The Nature Conservancy plants five trees in Brazil’s Atlantic Forest (plantabillion.org) to help reverse global warming. Having protected 117 million-plus acres around the world, The Nature Conservancy is designated a “Top-Rated Charity” by the American Institute of Philanthropy.

Feed the hungry. The Food for All initiative (foodforall.org) has partnered with 8,000 grocery stores nationwide to help end world hunger. Each time you check out at participating stores, tack on a small donation ($1 and up) to your bill; more than 84 percent of your donation dollar benefits local antihunger nonprofits. The contributions add up fast: A Miami-based grocery chain recently raised $747,000 in just six weeks.

Provide pure water. An estimated 1.1 billion people don’t have access to clean drinking water. The Children’s Safe Drinking Water organization (csdw.org) distributes packets with a powder that makes unsanitary water drinkable; $7.50 provides one child with a year’s worth. Also check out howtocleanstuff.net, a website of clever cleaning tips submitted by readers; for each tip it publishes, the site donates 25 cents to the Clean Water Fund (cleanwaterfund.org).]

Less than $25

Adopt a polar bear. World Wildlife Fund (worldwildlife.org) offers symbolic adoptions of more than 50 species—from a tiny clownfish or blue-footed booby to a majestic polar bear or elephant—and 82 cents of every dollar goes directly toward conservation.

Dump the junk. Junk mail is a terrible waste of 80 billion trees per year. For $20 annually, Tonic Mailstopper (tonicmailstopper.com) gets you off junk mailing lists—and plants five trees in your honor.

Moisturize for good. When you spend $20 on Lush’s Charity Pot body cream, made with natural oils and fair-trade cocoa butter, 100 percent of proceeds (minus taxes) goes to support animal, humanitarian, and environmental foundations, such as Oceana and Bicycles for Humanity (usa.lush.com).

Banana - Walnut Bread

2009-12-10T07:57:00.000-08:00

A big challenge for Vegans is coming up with tasteful, healthful baked goods. In this recipe brought to us by Vegetarian Times, xanthan gum (found in most health food stores) acts as a thickener instead of eggs, agave nectar replaces refined sugar, and a touch of oat flour makes the dessert just a little bit better for you.

Banana- Walnut Bread
Serves 8

Ingredients

1 cup all-purpose white flour
1/2 cup oat flour
1/2 cup walnuts, divided
1 tsp. baking powder
1 tsp. baking soda
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. xanthan gum
1/4 tsp. salt
3 overripe bananas, mashed
1/2 cup agave nectar
1/3 cup plain soymilk
1/4 cup canola oil
2 tsp. pure vanilla extract

Directions

Preheat oven to 350F. Coat 8x4-inch loaf pan with cooking spray. Combine flours, all but 2 Tbs. walnuts, baking powder, baking soda, cinnamon, nutmeg, xanthan gum and salt in bowl.
Whisk bananas, agave nectar, soymilk, oil and vanilla until smooth in separate bowl. Fold in dry ingredients.
Pour batter into prepared pan. Sprinkle remaining 2 Tbs. walnuts over loaf. Bake 60 minutes, or until toothpick inserted into center comes out clean. Cool on wire rack 20 minutes, then unmold and cool completely before slicing.

Nutritional Information

Per SERVING:

Calories	303
Protein	4g
Saturated Fat	1g
Carbs	44g
Sodium	303mg
Fiber	3g
Sugar	23g

What I'm really making for a Vegan Thanksgiving!

2009-11-22T11:18:00.000-08:00

So last night I was brainstorming what to make for Thanksgiving, but things seemed to change when I as at the store starving. I kinda changed gears, so I thought I would tell you all what I'll be bringing to Dave's parents house for Thanksgiving dinner.

- Roasted Garlic, Apple, and Butternut Squash Soup (my recipe)
- Wild Rice Medley (more like an experiment as each time I make this, it varies greatly depending on which veggies I have on hand)
- Sweet Potatoes (either just baked or a nice mash with cranberries)
- Avocado Kale Salad (recipe below)
- Vegan Chocolate pie (my recipes)

I'll post my recipes in a few days when I start preparing the food.

But to hold you over till then, here is an Avocado Kale Salad recipe from taken from Alissa Cohen's Living on Live Foods book. Ironically, last week when I was in Massachusetts, I was able to go to Alissa Cohen's newwest live food restaurant, Grezzo, in Newburyport. You can tweak this salad as you see fit. It is so yummy.

Raw Kale Avocado Salad

1 head kale, shredded (I prefer the taste of curly kale for this one)
1 cup tomato, chopped (fresh salsa is also delicious!)
1/2 avocado
1-2 tablespoons olive oil or hemp seed oil (go for less if you can)
Juice from 1/2 lemon
Celtic or Himalayan sea salt, to taste (1/4 – 1/2 t)
1/8 teaspoon cayenne (optional)
For extra yummy…add 1-2 sheets untoasted nori (snip up with scissors into little bits)
Optional toppings: raisins, pine nuts, hemp seed nuts, sesame seeds

Preparation

In mixing bowl, toss all ingredients together. Mush everything together (with hands) to created marinated/wilted effect on kale. This makes it much tastier and easier to digest.

Also, here is a video of Karen Knowler, the raw food coach, preparing this dish on youtube.com.

A Thanksgiving Feast... Vegan Style.

2009-11-21T17:54:00.000-08:00

This year my fiance and I will be spending Thanksgiving at his parents house on the East Coast of Florida. His mom has quite the task ahead of her. Dave's brother and sister-in-law are gluten free eaters (not to mention his brother is quite picky!), and I am a Vegan. We were joking that she must have quite the menu lined up to please us all.

I never assume anyone is going to go out of their way to accommodate my way of eating, so I always like to bring food to the party. I will be making my famous roasted garlic, apple, and butternut squash soup and a chocolate vegan pie! Both are to die for. I will also bring some sweet potatoes to roast in the oven and a big salad. That will be enough for me and to share!

I will post recipes and pictures while I am making the soup and chocolate pie in the next few days. I the mean time, I'll leave you with the salad recipe I'll be making and an easy breakfast oatmeal recipe.

Roasted Pumpkin Salad Recipe
from 101cookbooks.com

3 cups of pumpkin (or other winter squash), peeled and cut into 1-inch cubes
extra-virgin olive oi
fine grain sea salt

12 tiny red onions or shallots, peeled (OR 3 medium red onions peeled and quartered)
2 cups cooked wild rice*

1/3 cup sunflower seeds
1/3 cup olive oil
2 tablespoons lemon juice
1/4 teaspoon salt
1 tablespoon honey
2 tablespoons warm water
1/2 cup cilantro, finely chopped

Preheat oven to 375.
Toss the pumpkin in a generous splash of olive oil along with a couple pinches of salt, and turn out onto a baking sheet. At the same time, toss the onions with a bit of olive oil, sprinkle with salt, and turn out onto a separate baking sheet. Roast both for about 45 minutes, or until squash is brown and caramelized. The same goes for the onions, they should be deeply colored, caramelized, and soft throughout by the time they are done roasting. You'll need to flip both the squash and onion pieces once or twice along the way - so it's not just one side that is browning.

In the meantime, make the dressing. With a hand blender or food processor puree the sunflower seeds, olive oil, lemon juice, salt, and honey until creamy. You may need to add a few tablespoons of warm water to thin the dressing a bit. Stir in the cilantro, saving just a bit to garnish the final plate later. Taste and adjust seasonings (or flavors) to your liking - I usually need to add a touch more salt with this dressing.

In a large bowl, toss the wild rice with a large dollop of the dressing. Add the onions, gently toss just once or twice. Turn the rice and onions out onto a platter and top with the roasted squash (I'll very gently toss with my hands here to disperse the pumpkin a bit). Finish with another drizzle of dressing and any remaining chopped cilantro.

Serves 4.

* To cook wild rice: Rinse 1 1/2 cups wild rice. In a medium sauce pan bring the rice and 4 1/2 cups salted water to a boil. Reduce to a simmer. Cook for 40 minutes or until rice is tender and splitting open, stirring occasionally. You'll have enough for this recipe and some leftover.

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Maple-Raisin Oatmeal
from vegetariantimes.com

ingredient list

Serves 4

1 cup old-fashioned rolled oats
1/2 cup raisins
1/4 cup plain soymilk
1/4 cup maple syrup
1 tsp. ground cinnamon
1 tsp. ground ginger

Directions

1. Combine all ingredients with 1 1/2 cups water in large saucepan. Bring to a boil, reduce heat to low, and simmer 5 minutes, or until thick and creamy. Serve immediately.

Nutritional Information

Per SERVING:

Calories	203
Protein	5g
Total fat	2g
Saturated fat	g
Carbs	44g
Cholesterol	mg
Sodium	10mg
Fiber	3g
Sugars	25g

Quinoa-Stuffed Peppers

2009-10-28T06:01:00.000-07:00

From Vegetarian Times

This dish freezes well for future meals. Quinoa provides whole-grain goodness and a serving of protein.

Serves 8

Ingredients:

1 medium onion, finely chopped (1 cup)
2 Tbs. olive oil
2 ribs celery, finely chopped (1/2 cup)
1 Tbs. ground cumin
2 cloves garlic, minced (2 tsp.)
1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
2 15-oz. cans diced tomatoes, drained, liquid reserved
1 15-oz. can black beans, rinsed and drained
3/4 cup quinoa
3 large carrots, grated (11/2 cups)
11/2 cups grated Vegan pepper Jack cheese, divided
4 large red bell peppers, halved lengthwise, ribs removed

Directions:

1. Heat oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.

2. Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if desired.

3. Preheat oven to 350°F. Pour liquid from tomatoes in bottom of baking dish.

4. Fill each bell pepper half with heaping 3/4-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving.

Nutritional Information:

Per :

Calories	279
Protein	14g
Total fat	10g
Saturated fat	3g
Carbs	36g
Cholesterol	15mg
Sodium	518mg
Fiber	10g
Sugars	9g

VeganYumYum

2009-10-14T17:59:00.000-07:00

Vegan Yum Yum's blog has had me drooling for a few years now. Her recipes and photos are amazing and will delight even the biggest meat eater around.

VeganYumYum just came out with a cookbook which I'm hoping to get my hands on very soon.

In the meantime, I'll take the free recipes she is posting on her blog.

Here is one to tempt y'all as well.

Hurry Up Alfredo

from VeganYumYum

Makes 2-3 Servings

1 Cup Soymilk
1/3 Cup Raw, Unsalted Cashews
1/4 Cup Nutritional Yeast
3 Tbs Low-Sodium Tamari or Soy Sauce
2 Tbs Earth Balance Margarine
1 Tbs Tahini
1 Tbs Fresh Lemon Juice
2 tsp Dijon Mustard
1/2 tsp Paprika (smoked is awesome)
1 Pinch Nutmeg
2-4 Cloves of Garlic, optional
Black pepper, to taste

Add all the ingredients to a blender and blend until smooth. This may work best in a high-speed blender (like a Vita-Mix), but you can definitely make it in a regular blender. Just blend extra-long, or perhaps strain if if you want it perfectly smooth. Tiny bits of cashews won’t hurt anyone though!

If you’re making this sauce for pasta, drain the pasta and return it to the hot empty pan. Pour the sauce over, place on medium heat, and stir until heated through. Serve with lots of fresh cracked black pepper. I love it with steamed broccoli added in!

Savory Thai Stew

2009-10-07T12:43:00.000-07:00

I love Thailand. After spending over 2 years there as a Peace Corps volunteer I really learned to love the people, culture and food. I made it my mission to spend lots of time in the kitchen learning authentic Thai food. While the recipe I'm going to share is not authentic (Thai people never use peanut butter in their food), it is yummy none the less.

Enjoy this savory dish from VegNews!

Savory Thai Stew
Serves 6

What You Need:

1 tablespoon olive oil
1 medium onion, quartered and thinly sliced
4 to 6 cloves garlic, minced
3 medium sweet potatoes, peeled and diced
3 cups water
1 medium green or red bell pepper, cut into narrow strips
1-1/2 cups frozen green beans
1/2 teaspoon red or green curry paste
1 tablespoon natural granulated sugar
2 teaspoons minced fresh ginger
2 stalks lemongrass
One 13.5-ounce can light coconut milk
2 tablespoons natural peanut butter
Salt to taste

What You Do:

1. In a soup pot over medium-low heat, heat the oil. Add onion and sauté until translucent. Add garlic and continue to sauté until both are golden. Add sweet potatoes and water. Bring to a rapid simmer, then lower the heat. Cover and simmer for 10 minutes, or until the sweet potatoes are about half done.

2. Add bell pepper, green beans, curry paste, sugar, and ginger. Cut each lemongrass stalk into 3 or 4 pieces, and bruise by making long cuts throughout with a sharp knife. Stir into the soup pot. Simmer stew for 10 minutes longer.

3. Stir in the coconut milk, peanut butter, and salt. Return to a simmer, then cook over very low heat for another 10 minutes or until all the vegetables are tender and the flavors are well integrated. Remove lemongrass pieces. Taste to adjust seasonings, and serve at once.

Good posture.

2009-10-07T11:43:00.000-07:00

Do you sometimes catch yourself slumping in your chair? I do. I work at a desk from my home office, and I often finish the day with a knots in my shoulders and pain in my back. My chair is so comfortable that I often relax in it so much that I'm basically slumping over my desk. This can't be good.

Recently while at a doctor's visit I noticed my doctor had this thing on her chair. She always has the best posture. I took a picture on my iPhone (love that sucker for memory help later) and looked the product up online. I found the Dynadisc on Amazon and read up about it. "While remaining in the safety of your chair, you can experience many of the same benefits of a gymball for performing lower back, trunk mobility, pelvic stabilization and weight shift exercises. The Dyna-Disc is perfect for seniors, students or anyone AND it can be stood on for lower extremity balance training. It is ideal for use at home, in the office or even at a ball game."

I didn't plan on using my dynadisc for exercise, but for help with my posture just like my doctor. Sitting on this actually forces you to sit up straight, and if I am getting exercise done while sitting that is always a plus as well!

Today is Day 1 with the Dynadisc and so far no big shoulder knots to speak of.

I could still use a massage though!

Perfect Pumpkin Muffins

2009-09-30T11:12:00.000-07:00

With the first cool day in Florida here today, it might actually start to feel like Fall soon! You know what that means... time to start picking out your Halloween costume. Okay, it could mean a lot more, like fleece vests, hearty soups, earlier bed times, and awesome weather. Thank you Florida.

Here is a great healthy, vegan recipe for pumpkin muffins that you can bring to all your festivities this fall. Enjoy.

Perfect Pumpkin Muffins (from VegNews)

Makes 12 muffinsWhat You Need:

1 15-ounce can pumpkin purée
1/2 cup maple syrup
1/2 cup olive oil
2 teaspoons vanilla
1/2 cup firm tofu, mashed
1-1/2 cups all-purpose flour
1-1/2 cups whole-wheat flour
1 tablespoon + 2 teaspoons baking powder
1 teaspoon cinnamon
1/2 teaspoon sea salt
1/2 teaspoon ground cloves
1 cup dried cranberries

What You Do:

1. Preheat oven to 350 degrees. Lightly grease a 12-cup muffin tin, or line with paper liners.

2. In a large bowl, mix pumpkin purée, maple syrup, olive oil, vanilla, and tofu. In a separate bowl, sift all-purpose flour, whole-wheat flour, baking powder, cinnamon, sea salt, and cloves. Add dry ingredients to the pumpkin mixture and stir until just combined. Fold in dried cranberries.

3. Spoon mixture into prepared muffin tin. Bake for 20 to 25 minutes, or until toothpick inserted comes out clean.

Managing Stress

2009-09-22T20:45:00.000-07:00

Stress is a beast. It can cause major health problems. We must all learn how to manage the stress that enters our life. I admit. I'm horrible with stress. The second stress creeps in my life, my brain starts going a mile a minute, and so does my body. I feel everything change in an instant, and I can't control it. It sucks.

I juts lived through 2 very stressful days with work. I've been having anxiety over these days for over a month now and when the time finally came, I faced the music. I was expecting the worse, hoping for the best. Guess what? I got the worst. The part that kills me the most is my hands were tied. I was at the mercy of techonlogy which failed me. I guess there is much worse.

Right now I'm trying to decompress. My brain is fried. I have a headache. I do get to sleep in tomorrow which is good, and I hope to wake refreshed and out of this shock.

How do you manage stress?

Here is a song by Michael Franti.... he always makes you feel good.

I'm attending MIT, Stanford, Yale and other Ivy League Schools for FREE!

2009-09-16T10:11:00.000-07:00

READ. Free academic courses from IVY LEAGUE UNIVERSITIES! I know, I know. How can you find time in your busy schedule to attend courses that aren't going to give you a Master's degree or help you get your undergrad? But why not make time!

Academic Earth is a website where you can take full university courses from Ivy League Universities in a wide range of topics. I feel if it is a course that I WANT to take and am not forced to take, I am more interested in it. Plus, I have all the time in the world to 'attend class.'

Currently, and for the past few months, I have been taking a Yale Literature course, The American Novel since 1945. Honestly, I've only listened to 1 out of 26 lectures so far, but I have read about 1/3 of the books on the list plus a couple I read while in college (although I will end up re-reading them).

I am so excited about my reading list, I just had to share.

Richard Wright - Black Boy
Flannery O'Connor - Wise Blood
Vladimir Nabokov - Lolita
Jack Kerouac - On the Road
JD Salinger - Franny and Zooey
John Barth- Lost in the Funhouse
Thomas Pynchon - The Crying of Lot 49
Toni Morrison - The Bluest Eyes
Maxine Hong Kingston - The Woman Warrior
Marilynne Robinson - Housekeeping
Carmec McCarthy - Blood Meridian
Philip Roth - The Human Stain
Edward P. Jones - The Known World
Jonathan Sanfran Foer - Everything is Illuminated

There are other sites out there like Academic Earth. Check out TED, which is a site that has "riveting talks by remarkable people, free to the world" or iTunes U, which distributes digital lessons to the palm of your hand.

"Ice Cream" without the guilt

2009-09-15T09:56:00.000-07:00

This yummy treat is the grand finale to any meal. Yes, you can even have this dessert after breakfast without the guilt. This 'ice cream' is not ice cream at all, but it sure mimics the look and feel. It leaves your sweet tooth satisfied, but it doesn't come with all the guilt of eating a big bowl of traditional ice cream.

You can make this yummy vegan treat with only frozen bananas, but there are many ways to jazz it up.

In a blender, blend 2-4 frozen bananas (when the bananas are very ripe, remove the peel, place in a plastic bag and freeze). You might need to add a very small amount of water when blending to push things along.

To jazz up the dessert, you can add any of the following to the blender with the frozen bananas:
- Organic vanilla, peppermint or almond extract
- almonds, pecans, or walnuts
- a big scoop of organic peanut butter or almond butter (tahini is yummy too!)
- raw cocoa powder
- organic honey or agave nectar for an extra sweet treat

To top off this treat, you can add any of the following once the 'ice cream' is in the bowl:
- fresh fruit
- chopped nuts

You can also layer the 'ice cream' like a parfait and enjoy it between layers of yumminess.

Enjoy this guilt free dessert, and let me know what toppings and additions make your treat a success!

Eat well,
carolyn

Swimming World Workouts

2009-09-12T07:10:00.000-07:00

Visit the Swimming World Magazine website to get motivated and inspired in the pool. You can enter different search criteria to get a customized swim workout that will keep you busy in the pool for days.
I know it is getting cool in Florida, so either find a heated outdoor pool and brag to your friends in the snowy North that you swam outside or find a nice indoor pool.

My fiance and I are big fans of the YMCA. We both grew up swimming at Y pools. With the holidays around the corner (and our upcoming wedding), we are making sure to spend lots of time hitting the gym to offset the extra holiday feasting.

Happy swimming.

You can run a marathon. I promise!

2009-09-12T07:05:00.000-07:00

If you notice in my list of "thing to manifest in 2009" it doesn't say anything about running a marathon; however, I ran 1 marathon and 2 half marathons in 2009.

It all started when I saw an ad in our local health magazine advertising a marathon training group which is run/walk. I had just ran a 10 mile race with a friend - Blessing of the Fleet in Narragansett, RI - in which we did a run/walk method, and I really enjoyed myself. Not only did I finish 10 miles with a smile on my face, but I surpassed any distance I had ever run.

I knew training for a marathon shouldn't be a solo adventure. I would need a training group to stay motivated to finish a 26.2 mile race. So in September 2008, I joined a Jeff Galloway marathon training group which ran from Fleet Feet Sarasota every Saturday morning.

I got so much more out of the experience than crossing the finish line at the Disney Marathon in January 2009, I gained many new friends, two of which I consider very close now, and I gained a new perspective about how to achieve things I never once thought possible.

I even made the local news for the Sarasota Marathon (which I ended up doing the half since I had injured myself. )

I am not one of those people who said "one day I want to run a marathon." In fact, I still can't believe I ran one. But I did. And you can too.

What do you have to lose... besides some lbs? You should look into joining a training group now. Marathon season is around the corner, so start training now so you will be ready for the 2010 marathons from January to May.

live well,
carolyn

Always be prepared...to eat healthy.

2009-09-11T09:01:00.000-07:00

In order to maintain a healthy diet you must always be prepared. I am on the road often for work so I've developed quite a routine for preparing myself to eat well.

Here are some tips to make sure you are always prepared whether at your house or on the road:
1. Have fresh fruit cut and in Tupperware containers for easy snacking at home and for easy packing & later snacking while traveling.
2. Never leave home with out a bottle of water and a healthy snack. A banana or trail mix makes a great snack.
3. If you have to get on an airplane ALWAYS have a meal packed. I find a veggie wrap with hummus travels well.
4. Freeze very ripe bananas (remove peel first) for easy smoothie making. Ripe, frozen bananas are the key to yummy smoothies.
5. Have a fridge full of fresh fruits and veggies so you are not tempted. This not only helps you eat well but it is friendly on the budget too!
6. Granola bars make great snacks and pack well.

eat well,
carolyn

Adventures of a First Time Triathlete

2009-09-10T19:06:00.001-07:00

I signed up for the Trek Women's Triathlon many, many months ago when I got an email telling about a discount for the first annual event. I tried to convince friends to do it with me. After all it was something I had to do in 2009. I had to cross this sucker off of my 'manifestations' list.

Well, the time has come (and gone now!) and here are the adventures of a first time triathlete.

I knew swimming would be my strong suit. I was a swimmer growing up. A very competitive swimmer to be exact. And I know how to race this event.

Before the triathlon I had dreams I came out first from the water. I didn't come out first (mainly because I was in the 10th heat) but I did kick ass! 10th out of 935 women!!!

Things start to go up hill after the swim...

I mean, come on, could I convince you that I was NOT a first time triathlete? Look at that crooked helmet!

And then there was the run. This was the first time I've run in 6 months due to a foot injury. The tri was a sprint tri so only a 5k. The run felt pretty good, and I am debating whether to start training for a half marathon this weekend or giving my foot more time to heal. Along with completing a triathlon in 2009, I told myself I would heal my foot 100% also.

And a happy first time triathlete... crossed that finished line and crossed completing a triathlon in 2009 off my list.

Maybe you could give competing in a triathlon a try. An all woman's race is a great place to start where you will fell comfortable and supported!

Before we jumped in the water for the swim, Sally Edwards told my heat our mantra, "I am a bad ass." And I am.

Be well,
Carolyn

Things to Manifest in 2009

2009-09-10T18:49:00.000-07:00

This is my first post. And it is quite fitting that this post takes me to a nice starting point in time. New Year's Eve.

Each year when most folks are thinking up resolutions, I think up manifestations. Every year after I celebrate New Year's Eve in style I begin my list. I save my list on google docs so I can access it anywhere for inspiration, additions, or deletions. After all I want my list to manifest with the times.

Without further ado, here is the list I made sometime in the New Year 2009.

1. to heal my foot (I suffered a running injury after training for a marathon)

2. Be healthy and happy

3. Look good - slim, trim, and buff!

4. Lose 5 lbs.

To achieve my goals, I will:

1. Get a personal trainer to improve my core strength

2. Compete in one triathlon

3. Avoid eating past 7:30 pm

4. Eat lots of fresh fruits & veggies and avoid sweets

5. Check my weight every Friday

6. Reward myself with at least monthly massages

Well, I can't say that I've followed everything to a T. In fact tonight's dinner was eaten at 8 pm; but it was a plate full of fresh veggies and for desert I had a yummy Choco-Banana smoothie. (recipe coming soon, but I fear my new finding will cause some of my successes to slip!) I haven't been diligent about checking my weight EVERY Friday. And in fact I might check my weight on a Saturday if I'm feeling like it. (Truth be told... I only check my weight when I feel 'light' and always first thing in the morning naked!). And I haven't been able to treat myself to monthly massages mainly because I'm busy with life and can't afford it right now (I'm planning a wedding!)

I do though keep track of how much I exercise each day (fortunate to have a dog that LOVES being outside and lets me know atleast 4 times a day it is time for a walk!), work out with a personal trainer once a week, excerise daily, and eat a vegan diet heavy in raw fruits and vegetables.

As of today, September 10, 2009 I can report that I have manifested:
healing my foot (about 95%... I still have some more to do)
am healthy and happy
look slim, trim and buff!
have lost 5 lbs (8 to be exact)

How is that for a first post?

be well,
carolyn

Ringing in the New Years at dinner in downtown Sarasota with my fiance, his brother and his brother's wife.