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More Vegan Goodness! Walnut, Avocado and Pear Salad with Marinated Portobello caps and Red Onion

08 Sunday Feb 2015

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SaladAh, no worries, everyone.  Don’t get overwhelmed or weirded out by that long salad recipe title!  It’s PACKED with yummy goodness and if you’re the slightest bit skeptical about vegan recipes or wondering whether a salad can truly be a meal in itself…well, give this one a whirl and you’ll be convinced!  The mushrooms pack a good dose of protein, and the avocado provides healthy fats we all need (as do the walnuts).  Add in some buttery pears, dark leafy greens (I prefer to serve this over a bed of spinach leaves) and a vinaigrette so easy to prepare and you’ve got a fabulous meal (or two, if you’re cooking for one as I typically do!).  The mushroom and onion will keep in the marinade in a Tupperware in the fridge for a couple days.

This all comes together quickly – I promise!  First…the vinaigrette:

Vinaigrette

    • 1/4 C (60 ml) apple cider vinegar
    • 3 T (45 ml) flaxseed oil or extra virgin olive oil
    • 2 T (30 ml) balsamic vinegar
    • 2 T unsweetened applesauce
    • 1 T (15 …ml) pure maple syrup
    • 1 1/2 tsp (7 ml) Dijon mustard
    • 1 clove garlic, minced
    • 1/4 tsp (1 ml) fine-grain sea salt, to taste
    • Freshly ground black pepper

Whisk all of your ingredients together in a small bowl and voila!  Or just plop them all in a mason jar, screw on the lid, and shake it up!  Super quick and easy.  [I didn’t have any applesauce on hand and it’s still awesome without it.]

Now…the Salad! Serves 2

  • 2 large Portobello mushrooms
  • 1/2 red onion, finely sliced
  • 1 batch of the vinaigrette (shown above)
  • 1 5 oz box (142 g) mixed greens (I prefer loose leaf spinach, but any greens will be just fine)
  • 2 ripe pears, peeled, cored and chopped
  • 2 avocados, pitted and chopped
  • 1/3 C (75 ml) walnuts, toasted

Gently rub the outside of the mushrooms with a damp towel to remove any debris.  Remove the stems by twisting the stem until it pops off; discard it or freeze for another use, such as stir-fry.  With a small spoon, scrape out and discard the black gills.

In a large bowl, combine the mushroom caps, onion and half of the balsamic vinaigrette.  Toss until fully coated.  Marinate the mushrooms and onion for 20-30 minutes, tossing every 5-10 minutes.

Heat a grill pan over medium-high heat.  Place the mushroom caps and the onion on the pan and grill for 3-5 minutes per side, until grill marks appear and the vegetables are tender.  Reduce the heat if necessary.  Remove the pan from the heat and set aside until the mushroom caps are cool enough to handle, then slice the mushroom caps into long strips.

For each salad, place a few handfuls of the mixed greens in a large bowl and top with half of the chopped pear, avocado, walnuts, and grilled mushrooms and onion.  Drizzle the salad with some of the remaining vinaigrette and enjoy!

This recipe is vegan, gluten-free, soy-free, refined sugar-free and grain-free.

Buon appetito!

From the Oh She Glows cookbook, by Angela Liddon

Salt & Vinegar Roasted Chickpeas!

07 Sunday Dec 2014

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Anyone else out there have a snack that puts you over the edge in a food high…like once you start you can’t stop?  Oh yeah, for me it’s salt and vinegar potato chips.  I can’t remember my “first” (hmmm, but they say you always do), but I do remember that feeling of OH SHIT THESE ARE GREAT…and my mouth feeling all raw and curled up inside after ingesting too much salty and vinegar-y goodness.  So worth it, although I probably chugged a ton of water later.

I still have a weakness for potato chips, but given my shift in nutrition habits over the past year and a half or so, I try to keep it in moderation.  But boy it’s hard sometimes!  I find it’s best to simply not have a bag of chips on the kitchen counter lying around.  It’s too tempting to pop a few, and before you know it the bag is empty in a couple of days.  And those days are far in the rear view mirror here.  If I do indulge in chips it’s a small bag on rare occasions, maybe an afternoon snack to go along with my apple, or enjoying some (not the whole bag!) as part of a box catered lunch for a work event.

Now I’ve stumbled upon a fantastic substitute for these potato chips…using roasted chickpeas (aka garbanzo beans).  WOW!  And this recipe is SO easy.

Serves 3 (or maybe just 1 or 2, hee hee)

  • 1 15 oz (425g) can chickpeas, drained and rinsed
  • 2 1/2 C (625 ml) white vinegar
  • 1 tsp (5 ml) extra virgin olive oil
  • 1/2 tsp (2 ml) fine grain sea salt or coarse sea salt plus more if needed

Place the chickpeas and vinegar in a medium saucepan.  Add a dash of sea salt.  Bring the vinegar to a boil and cook for about 30 seconds, and then remove the pan from the heat.  Some of the chickpea skins will fall off but not to worry.  Cover the pan and let the chickpeas soak in the vinegar for 25 to 30 minutes.

Preheat your oven to 400 degrees F (200 C).  Line a large rimmed baking sheet with parchment paper.

Drain the chickpeas in a colander, discarding the vinegar.  Shake off any excess vinegar – no need to dry the chickpeas.

Transfer the chickpeas to the baking sheet and drizzle them with olive oil.  Massage the oil gently into the chickpeas with your fingers until fully coated.  Sprinkle with the salt.

Roast the chickpeas for 20 minutes, and then give the pan a gentle shake to roll the chickpeas around on the pan.  Roast for 10 to 15 minutes more, until golden and lightly charred.

Cool the chickpeas on the pan for 5 minutes.  They will firm up as they cool.

Notes:  Turn on your range fan and open a window when boiling the chickpeas in the vinegar, as the vinegar smell is very strong  (Really, trust me on this).  Now, if for some reason you have leftovers after making this snack, cool them completely and then store them in a container in the freezer for 5-7 days.  To reheat, simply toss the frozen chickpeas on a baking sheet and roast them at 400 degrees F for 5 to 10 minutes, or until heated through.  This restores the chickpeas to their former crunchy goodness.  YES!

This recipe is vegan, gluten-free, nut-free, soy-free, sugar-free and grain-free.

From the Oh She Glows cookbook, by Angela Liddon.

Buon appetito!

Oh yeah…Toasted Super Seed Power Bread!

23 Sunday Nov 2014

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Hoo doggy this is some GOOD BREAD, everyone.  Wholesome awesomeness and gluten-free too!  Yep, I’ve discovered yet another wonderful vegan cookbook – Yum Universe, by Heather Crosby.  As many of you know, I am not vegan (nor am I gluten-free necessarily) but I do love experimenting and there’s no doubt those two eating styles make me feel super energetic.

I love to grocery shop, and when I see a recipe with a few ingredients I’ve never cooked with before, I grin big.  THIS is going to be an adventure.

  • 1/2 C sesame seeds
  • 1 C rolled oats
  • 1/2 C pumpkin seeds
  • 1/2 C almonds
  • 1/4 C sunflower seeds
  • 1/2 C chickpea (garbanzo bean) flour
  • 1/2 C poppy seeds
  • 1/4 C chia seeds
  • 3 T psyllium husk powder (use 1/4 C if you can only find the husks)
  • 1 tsp sea salt
  • 1 T Sucanat (dried sugar cane juice)
  • 2 T coconut oil
  • 2 C water

Preheat your oven to 325 degrees F.  Line a baking sheet with parchment paper.  Place the sesame seeds, oats, pumpkin seeds, almonds and sunflower seeds on the sheet and toast them in the oven for 7-10 minutes, then transfer to a large bowl.

Add the remaining ingredients to the bowl and mix well (feel free to use your hands).  Form the dough into a ball and cover with a towel.  Let sit overnight, about 10-12 hours.

The next day, preheat oven to 325 degrees F and line a loaf baking dish with parchment paper.  Allow 1/2″ of paper to exceed the top edges of the loaf pan so you can easily lift it out once baked.

The dough will be very firm.  Using your hands and a little effort, shape into a rectangle and press the dough into the parchment-lined loaf pan, making sure it reaches all four corners.

Bake for 30 minutes and remove from the oven.  Lift loaf out of the pan by the parchment paper and set onto a baking sheet.  Flip your loaf, making sure parchment paper is flat underneath, and bake another 45-50 minutes.  Allow to cool.  Slice and experience heaven. Store in an airtight glass container in the fridge.

fivenineteen notes: oh man, that won’t be the last time I make this bread!  Puts all others to shame!  I hit my local food co-op and loaded up on seeds!  Actually, “loaded up” is probably not the right term here.  They sell most of their seeds in the bulk foods section, so it was a snap to purchase only what I needed.

Given my 40-something eyes I didn’t notice a lot of the recipe notes when I read through it.  So if you didn’t notice to add 1/4 C psyllium husks if you can’t find them in flour form like me, your dough might be a little watery after adding the water.  But not to worry; in a few hours the dough absorbed all of the water and it was easy to scoop into my parchment-lined loaf pan and pop into the oven.

Your coconut oil will be in solid form at room temperature (unless you live in a hot climate).  Scoop a couple of tablespoons into a small glass bowl and microwave a few seconds to melt it before adding to the dough.

It’s easy to cut your parchment paper to size with kitchen shears.  Cut two strips – one to fit the pan horizontally and one to fit vertically.  Be sure to leave at least a 1/2″ extra so you can lift the baked loaf easily out of the pan.  Hooray for parchment paper!

Top your slice of bread with salad, your favorite spread and a pinch of salt or try it toasted.

Buon appetito!

“Eat Your Greens” Detox Soup!

19 Sunday Oct 2014

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GlowsMom was right, people…gotta eat those VEGGIES!  Fueling our bodies with good, nutritious food is THE foundation of us being our best selves for each other out in the world. Our happiest and healthiest. Awhile back I spotted a sign in a store window that said “The food you eat can either be the best form of medicine or the slowest form of poison.”  WOW.  Did that ever make an impression on me!

Ever since completing the Lean Eating for Women program last July I’ve put this into practice more and more.  And for the record, I don’t feel like I “completed” anything.  Rather, that year of habit-based coaching was the end of the beginning!  The launch of fivenineteen 2.0!  Who is now nearly 50 lbs lighter (22.5 kg) and about 43″ leaner with body measurements!  Holy crap, right? And since then, now doing these things “on my own” so to speak (which I’m not, really, as the Lean Eating online community is superb), I feel equipped with fantastic, sustainable nutrition and exercise habits I can continue for the rest of my life.

While I am not vegan, I’m really enjoying the Oh She Glows cookbook by Angela Liddon.  Delicious, creative vegan recipes…even for those like me who love a good steak or burger now and then!  It’s true…eating your veggies DOES make you glow from the inside out.  I’m told I look younger now than before I started taking better care of myself, and I have fewer wrinkles too apparently.  Bonus.

So, here’s a fantastic soup recipe.  Enjoy the ritual of chopping veggies…for me there is something very rustic and soothing about it.  [No, I don’t have a food processor, but am in the market for one.] Once you’re done with the prep work this soup comes together very quickly and will make the house smell heavenly.  This was a perfect choice, as I had a large, sweet onion and some mushrooms in the fridge that were a little long in the tooth and needed to be used.  When your veggies are ‘tired’ and about ready to be tossed, try them in a stir-fry or a soup like this one so they don’t go to waste.

Eat Your Greens Detox Soup – Serves 3

  • 1 1/2 tsp (7 ml) coconut oil or olive oil
  • 1 sweet onion, diced
  • 3 cloves garlic, minced
  • 3 C (750 ml) sliced cremini or white button mushrooms (about 8 oz)
  • 1 C (250 ml) chopped carrots
  • 2 C (500 ml) chopped broccoli florets
  • Fine grain sea salt and freshly ground black pepper, to taste
  • 1 1/2 to 3 tsp (7 to 15 ml) grated, peeled fresh ginger
  • 1/2 tsp (2 ml) ground turmeric
  • 2 tsp (10 ml) ground cumin
  • 1/8 tsp (0.5 ml) ground cinnamon
  • 5 C (1.25 L) vegetable broth
  • 2 large nori seaweed sheets, cut into 1-inch (2.5 cm) strips (optional)
  • 2 C (500 ml) torn kale leaves
  • Fresh lemon juice, for serving (optional)

In a large saucepan, heat the oil over medium heat.  Add the onion and garlic and sauté for about 5 minutes, until the onion is soft and translucent.

Add the mushrooms, carrots and broccoli and stir to combine.  Season generously with salt and pepper and sauté for 5 minutes more.

Stir in the ginger, turmeric, cumin and cinnamon and sauté for 1-2 minutes, until fragrant.

Add the broth and stir to combine.  Bring the mixture to a boil and then reduce the heat to medium low and simmer until the vegetables are tender, 10 to 20 minutes.

Just before serving, stir in the nori (if using) and kale and cook until wilted.  Season with salt and pepper and a squeeze of fresh lemon juice, if desired.

Fivenineteen notes:  I purchased one of those cardboard box thingy’s of vegetable stock that contains 4 cups broth, not the 5 called for in this recipe.  Honestly, you can get away with just 4 cups, plus the soup will be even thicker and heartier, which I prefer, honestly.  I like this served with a small blob of pesto too.

Buon appetito!

Sunday Food Prep Revisited…and a new Recipe!

27 Sunday Jul 2014

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One of the habits we practiced in the Lean Eating for Women program I completed over the past 12 months was to take some time to focus on preparing food for the upcoming week, typically on a Sunday.  Ahhh, the restful reset of a Sunday…what’s not to love about that?  Now, of course doing food prep for the week can be whatever day works best for your family and work schedules.  No hard and fast rule about having to do it on Sunday…that day just seems to work for most of us.  The mindset is “What do I need to do to set me up for success for the week ahead??”  It could be anything from chopping vegetables and getting them all stored up in Tupperware in the fridge to making sure your gym bag is packed and your workouts are printed out and ready to take with you to the gym.  And yes, I actually DO do all those!  I typically work out after work, so by the time I’m home and showered I’m pretty tired…and the thought of having to chop a few veggies for my omelet just seems like too much effort.  BUT if I have a few veggies already chopped up and ready to go in the Tupperware…ta daaa!  Super easy and quick dinner.

Even though the food service at my new job is absolutely stellar, I’m still bringing my own lunch.  I may eat out on Fridays, say, but I’m just barely two weeks into this gig and still getting the routine all sorted out.  I’m really enjoying my location on the campus…it’s right smack in the middle of everything…there are great places to meet up, and I run into people I used to work with in past engagements ALL the time.  Love it!  So I definitely don’t feel isolated and hidden away.  Being around people is absolutely essential to my well-being.  That’s why when I’m out of work and pretty much at home on the computer here I get depressed.  So when that phone rings or that new email pops up…ahhhh, I’m connected to someone!  And happy!

What’s my typical meal prep like?  Well, I dice up a red bell pepper for starters.  I LOVE red bell pepper (green notsomuch) and it’s yummy in an omelet or egg scramble or tossed in a salad…or just a crunchy side dish!  Next, I slice up some (white) medium-sized mushrooms.  I might sauté some with olive oil and oregano and thyme and marinate them in a little balsamic vinegar, and just keep a few plain to use in omelets or salads.  I also make a batch of quinoa – red and tan mixed.  1/2 C of each in 2 C of water…bring to a gentle boil for 15 minutes and then let sit for about 45 minutes (covered and off heat) until all the liquid is absorbed.  I absolutely ADORE quinoa and use it in my egg scrambles and salads.  It’s even great as a hot side dish with a blob of pesto.  A nice alternative to rice and pasta.

I also fire up my broiler and line the broiler pan with aluminum foil.  I drizzle a little olive oil on it and slice up a tube of polenta.  Broil for 10-15 minutes or until the slices are just slightly brown.  I’m absolutely falling in LOVE with polenta, because it goes with just about everything.  It’s great as a side dish or even diced up and tossed in a salad.  And yes, those egg scrambles too which are my post-workout dinners.  Are we detecting a pattern here?

Now, if this sounds like a lot of work, remember many of these food prep tasks can be done in parallel.  I can dice up a bell pepper and some mushrooms while the quinoa is coming to a boil, and while the quinoa is in final prep and off the stove heat I can get the polenta sliced up and under the broiler.

Chicken breasts are another easy “neutral” food you can spice up however you like.  Two chicken breasts on a foil-lined broiler pan, drizzled with lemon juice. and some garlic salt roasted at 420 degrees F for 25 minutes is about right.  Be sure to cut to test and make sure the meat is not pink inside.  If it is, it needs to roast a few minutes longer.  You can add other spices before roasting, like paprika or tarragon…have fun experimenting!  I may slice up one to take with me to work for lunch and dice up another to use in an egg scramble.

My typical work lunch is a few leaves of fresh, organic spinach, some red/tan quinoa, a couple of slices polenta and a few of the mushrooms and diced bell pepper.  I’ll add a small blob of hummus or guacamole and a sprinkle of pine nuts…and a tiny amount of pink Himalayan sea salt.  Sounds a little weird but it IS delicious and satisfying!  A hearty and nutritious “salad,” fivenineteen-style.  And I bring along an apple for a mid afternoon snack too.

Now, I know for those Paleo fans out there, the polenta is a no-no because it’s corn (grain) based.  I’m personally not Paleo or vegan (although plant-based meals are a big part of my lifestyle now but not 100%).  I’ve found that I can digest polenta just fine and it doesn’t leave me feeling that weird “empty but bloated” way I am after eating white rice or pasta.  And speaking of polenta…here’s a fantastic (vegan) tomato sauce that is a perfect accompaniment to it!

Immunity-boosting tomato sauce with mushrooms  (makes 5-6 cups)

  • 1 T extra virgin olive oil
  • 1 sweet onion, diced
  • 4 cloves garlic, minced
  • 3 C sliced cremini mushrooms
  • 1/2 C packed fresh basil, chopped
  • 1 28-oz can whole or diced tomatoes, with their juices
  • 6 – 8 T tomato paste
  • 1/2 to 1 tsp fine-grain sea salt, to taste
  • 1 1/2 tsp dried oregano
  • 1/2 tsp dried thyme
  • 1/4 tsp red pepper flakes or cayenne pepper (optional)
  • 2 T chia seeds (optional)
  • 1 C cooked lentils (optional)
  1. In a large saucepan, heat the oil over medium heat.  Add the onion and garlic and stir to combine.  Sauté for 5-6 minutes until onion is translucent.  Season with salt and pepper.
  2. Stir in the mushrooms and raise the heat to medium-high. Cook for 5 to 10 minutes until much of the liquid released by the mushrooms has cooked off.
  3. Add the basil, whole peeled tomatoes and their juices, tomato paste, salt, oregano and thyme.  Stir to combine.  With a wooden spoon, break up the whole tomatoes into chunks, bigger or smaller depending on how chunky you like your sauce.  Skip this process if using diced tomatoes.  Add the red pepper flakes, the chia seeds and lentils, if desired, and stir to combine.
  4. Reduce the heat to medium and simmer the sauce, stirring every so often, for 15 to 20 minutes.  Serve over pasta, polenta or spaghetti squash and enjoy!

Buon appetito!

 

Crowd-Pleasing Tex-Mex Casserole! (Vegan)

18 Sunday May 2014

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Holy crap!  When I typed the title to this post I typed “Crows”…and somehow published the post with just that one word!  That lasted for about 5 seconds until I could navigate back to the dashboard and remove it.  Any followers out there receive a single world “CROWS” post from me?  Hilarious!

And my apologies as we’re in fog brain mode today.  Some of you might recall that in my current job my team works overnight one weekend a month.  And last night was that weekend.  So I’m propped upright and a little woozy.   But bravely attempting the keyboard today…with yet another amazing VEGAN recipe to share!  Yes, I’m going to post a recipe today…normally this weekend is extra special as it’s my birthday weekend so I like to do something memory-related.  Tomorrow, May 19, is the actual day, hence this blog name.  But today it’s going to be a yummy recipe…so good that even meat lovers out there won’t miss the meat. Nor people like me who are not vegan, but who love to load on the cheese and sour cream something fierce with anything slightly close to a Tex-Mex dish.  Not needed here at all!  Lots of flavor and comfort – very similar to a burrito in a bowl.

Serves 6.  This recipe is gluten-free, nut-free, soy-free and sugar-free

Tex-Mex spice blend

  • 1 T chili powder
  • 1 1/2 tsp ground cumin
  • 1 tsp smoked paprika OR 1/2 tsp regular paprika
  • 1/4 tsp cayenne pepper, plus more as needed
  • 1 1/4 tsp fine grain sea salt
  • 1/4 tsp ground coriander

For the Casserole

  • 1 1/2 tsp extra virgin olive oil
  • 1 red onion, diced
  • 3 cloves garlic, minced
  • 1 orange bell pepper, diced
  • 1 red bell pepper, diced
  • 1 jalapeno, seeded and diced
  • Fine grain sea salt and freshly ground black pepper
  • 1/2 C fresh or frozen corn
  • 1 14 oz can diced tomatoes, with their juices
  • 1 C tomato sauce or tomato puree
  • 2-3 C chopped kale leaves or baby spinach
  • 1 15 oz can black beans, drained and rinsed
  • 3 C cooked wild rice or brown rice
  • 1/2 C vegan shredded cheese (I skipped this as I don’t care for the taste)
  • 1 or 2 handfuls corn tortilla chips, crushed
  • Optional toppings – sliced green onions, salsa, avocado or more corn chips

Combine the Tex-Mex spice blend ingredients in a small bowl and set aside.

Preheat oven to 375 degrees F. Oil a large 4 to 5 quart casserole dish

In a large wok, heat the oil over medium heat.  Add the onion, garlic, bell peppers and jalapeno and saute for 7 to 8 minutes, until softened.  Season with salt and black pepper.

Stir in the spice blend, corn, diced tomatoes and their juices, tomato sauce, kale, beans, rice and 1/4 C of the vegan shredded cheese (if using).  Saute a few more minutes and season with more salt and black pepper, if desired.  Pour the mixture into the prepared casserole dish and smooth out the top.  Sprinkle the crushed chips over the casserole mixture along with the remaining 1/4 cheese.  Cover with a lid or foil and bake for 15 minutes.

Uncover the casserole dish and cook for 5 to 10 minutes more, until bubbly and lightly golden around the edges.

Scoop the casserole into bowls and add your desired toppings.

Fivenineteen notes:  this casserole is INCREDIBLE.  And you won’t even notice you’re getting a whopping dose of your veggies either!  The wild rice can take some time to fully cook, so I recommend getting that going while you’re chopping the veggies at the same time.  Don’t get weirded out by the somewhat-long list of ingredients – about half of them are just “open a can and drain/rinse/dump.”  Easy.

Buon Appetito!

From the Oh She Glows cookbook, by Angela Liddon

Extra, Extra Lazy!

16 Sunday Feb 2014

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Ahhhh, bliss.  It’s a 3-day weekend and I’m feeling so lazy and luxurious!  My weekends tend to be either jam-packed full or with absolutely nothing going on.  And for nearly the past year, one weekend a month had been dedicated to work – by design.  That’s actually not been so bad – our entire team goes into the office and works two shifts spanning from around 8pm on a Saturday night through lunchtime on Sunday.  Sure, that next Monday everyone is a little groggy in the office, but we all were in it together and that makes it understandable.  And that’s the world of IT for ya – when things need to be deployed we have to work when most everyone else is asleep.

So.  Many of you know since last July I’ve been immersed in the Lean Eating program for women.  Guys, there’s a program for you too by the way!  THE best habit-based coaching I’ve ever done.  I’m learning and practicing habits I will keep for LIFE!  Amazing stuff – really and truly.

Sundays are typically the days I do grocery shopping, meal planning and food prep for the week ahead. I might still do that today even though my company has the holiday tomorrow (President’s Day).  Which is truly bizarre – I haven’t had President’s Day off in 6 years!  (Other than when I was unemployed the first half of 2010).  Yeah, I think I will still do food prep today.  Just one less lunch to prepare for the work week ahead.  I’m actually going to have lunch tomorrow with a guy I worked with over 10 years ago.  He and his wife are moving back east so this will be a sad farewell, but I’m looking forward to seeing him.

What does meal prep look like?  I may do some more detailed posts on this down the road, but it’s basically about setting yourself up for success for the week ahead.  Getting groceries and preparing food on Sunday so it’s easy to grab and go when you head out the door to go to the office or school or whatever you are doing every morning.  Who has time in the morning to chop up veggies or cook up some quinoa or steel-cut oats before heading out the door?  Maybe some of you do, but I sure don’t.  But if I spend my Sunday getting veggies chopped, cooking up a batch of quinoa and slicing and broiling up some polenta brushed with a little olive oil (which I love), then it’s easy to throw a mixture of that in a small Tupperware in the morning and throw it in my lunch bag.  Maybe with a small handful of fresh spinach on top, some baby carrots, a couple of black olives and a small blob of hummus.

I find that eating two small afternoon meals works best for me.  I do my workouts in the evenings after work, and having a small snack around 4pm makes me feel ready and confident for my upcoming workout.  Typically that late afternoon snack has been a plain nonfat Greek yogurt sprinkled with 5 or 6 walnuts, but ever since trying plant-based eating exclusively for a couple of weeks, I find that reintroducing dairy into my diet makes me feel bloated.  And gassy.  Yeesh.  Maybe I have a mild intolerance I never realized?  Who knows.  So I’ve switched to either a couple of slices of polenta or some baby carrots with hummus.

Along with trying plant-based eating, our program also had us experiment with Paleo eating.  I’ve enjoyed Paleo (also known as ‘primal’ or ‘ancestral’) eating in the past so this was nothing new to me.  But I do find that I do OK with polenta and hummus…neither of which officially is Paleo, because polenta is corn-based and hummus is legume-based.  My coach says that’s OK – what’s best for me doesn’t have to be strictly vegan or strictly Paleo, for example.  What a relief!

I do know I’ve been dropping more poundage and feeling leaner and more energetic since I’ve cut way back on grains and dairy while increasing my veggie consumption.  Do I miss grains and dairy?  Honestly, no!  Is it worth indulging, knowing I’m going to feel bloated, miserable and rip farts for a good half hour afterwards?

I don’t think so!

Vegan Week in Progress!

02 Sunday Feb 2014

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WOW!  Never thought I’d be writing those words in a post title that’s for sure!  Recently in our Lean Eating Program we were presented a challenge to try eating only plant-based foods for an entire day.  Just another experiment to try it and see how we feel!

The Lean Eating program does not promote a vegan lifestyle; rather this is something to try and play around with.  We might feel worlds better or might not feel any different – it’s just data to make note of, that’s all!  I knew I’d need more than just a day to experiment – one day of change isn’t going to make a huge difference for me. So, I challenged myself to try this for an entire week!

I have a couple of vegan cookbooks and admittedly I needed to blow the dust off.  I’m getting more confident with my cooking abilities, especially when it comes to preparing meals for the week ahead (which I usually do on Sundays) and adding more lean protein and vegetables to my meals.  Notice I said “ADD.”  The Lean Eating program is NOT a diet.  We don’t take anything away – rather, we ADD.  Things like lean protein. Veggies.  Eat slowly, pay attention to your food and stop when you’re 80% full.  Now, that’s going to show up differently day to day and even meal to meal.  That’s OK.

What does plant-based eating mean?  It means lots of fruits and veggies.  No animal products – meat, fowl, seafood, dairy, cheese are not part of it.  Protein comes from sources like quinoa or tempeh.  And so much more!

One of my favorite vegan cookbooks is The Mediterranean Vegan Kitchen, by Donna Klein.  I absolutely adore foods from the Mediterranean region already.  The recipes in this cookbook are vegan by design.  Meaning, they’ve always been that way.  There are no artificial meats or cheeses incorporated into the recipes.  Nothing wrong with them, however I just don’t like their textures and tastes personally from what I’ve tried.

Donna Klein explains how in many parts of the Mediterranean things like meat, seafood and butter are scarce and expensive.  Rare delicacies.  So, simply use what bounty there already is!  Actually, she explains it far better than the way I just wrote it.  But you get the idea.

The beauty of vegan cooking is that you can use many of the entrees as side dishes too.

Here are a couple of my favorites – first, Wild Mushrooms in Garlic Sauce.  This is great as an appetizer, side dish or small first course for 4-6 people:

  • 1 pound medium fresh wild or cremini mushrooms, washed and stemmed
  • 3 T extra virgin olive oil
  • 4 cloves garlic; 3 finely chopped, 1 whole
  • Juice of 1/2 lemon (about 1 1/2 T)
  • 1 T finely chopped fresh flat-leaf parsley
  • Salt and freshly ground black pepper to taste

Dry the mushrooms with paper towels.  In a large nonstick skillet, heat the olive oil over medium heat until hot but not sizzling.  Add the whole garlic clove and cook, stirring for one minute.  Add the mushrooms and cook, tossing and stirring constantly until lightly browned and barely soft, 4-5 minutes.  Do not allow mushrooms to release their own juices.

Remove from the heat and add the remaining garlic, lemon juice, parsley, salt and pepper; toss well to combine.  Transfer to a serving platter or individual plates and serve warm or at room temperature.

See how simple these ingredients are?  And it’s a simply delicious recipe!  So quick and easy!

And here’s one more…Persian Cucumber and Tomato Salad (serves 4):

  • 1 1/2 lbs ripe tomatoes, cored, seeded and chopped
  • 1 large cucumber, peeled, seeded and chopped
  • 1 large red onion, chopped
  • 1/2 C fresh mint leaves, finely chopped
  • 1/2 C fresh flat-leaf parsley, finely chopped
  • 1 bunch scallions, white and green parts, thinly sliced
  • 2 large cloves garlic, finely chopped
  • 3 T extra virgin olive oil
  • 2 T fresh lemon juice
  • 1 1/2 T fresh lime juice
  • Salt and freshly-ground black pepper to taste

Place all ingredients in a large bowl and toss well to combine.  Let stand for 15 minutes at room temperature to allow flavors to blend.  Toss again.

Serve at room temperature, or cover and chill at least 1 hour and serve chilled.

This recipe is also great with some black olive and chickpeas, stuffed in pita bread for a fantastic sandwich.

Anyway, I’m having a blast with this experiment…I think Paleo/Primal is up next for us in a few days, so I’ll see if re-introducing meats makes me feel any different.

When I first tried plant-based eating I was worried I’d miss eggs.  Eggs have become a staple for me, mostly as a light dinner when I get home from the gym. I scramble them in a little olive oil and toss in some diced red bell pepper, minced garlic and some fresh spinach.  Now I sauté up the veggies and serve with a small side of red or brown quinoa.

I also enjoy a little quinoa during the day with some chopped veggies I bring with me to work for lunch in a Tupperware.  I used to have some low-fat cottage cheese or plain nonfat Greek yogurt, but now it’s quinoa and/or a little hummus.  I’ve also tried rice but I find it gives me almost a type of sugar blast and crash, so I tend to avoid it.

What else is in my fridge these days?

  • Tomatoes
  • Onions
  • Potatoes
  • Fresh Spinach
  • Scallions (green onions)
  • Red Bell Pepper
  • Flat leaf parsley
  • Cilantro
  • Mushrooms
  • Hummus
  • Carrots
  • …and in the pantry I’ve stocked up on olives.

So far, so good! I feel great and full of energy!  Buon appetito!

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04 Monday Apr 2011

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Never have I been so happy to flip a calendar page!  Welcome, APRIL!!  March, well, you were great for the first five or six days, then you pretty much blew chunks.  Better luck next year.

You know what’s great about blogging?  The power of the written word never ceases to amaze me. I’ve had a fair amount of feedback on my March posts, for example…from empathy and support all the way to ‘get over it…for fuck’s sake stop blogging about it.’  Hmm.  Us Taureans are masters at digging in our heels…we’ll do whatever we want to, when we want to.  And I’m extremely flattered that people read my writing.  It’s from me all the way down to my toes.  You might not always like what you read in here.  Some of my posts I’m very proud of, while others might be mediocre or clunkers. But you can be assured it’s all Me.

After about a year and a half blogging (this is my 110th post – wow) I smile and laugh at the variety of topics in here.  Maps. Makeup. Childhood memories. Food. The almighty Job Hunt.  Whatever it is, I’ve stayed true to my self-imposed ‘rules’ in here:  no names – initials only. It’s OK to call out locations (cities, restaurants, shops) by name but not people.  Stay away from political or religious-themed posts.  Too polarizing.  And the biggest rule of all? 

No apologies and no regrets. 

When you know you want to start a blog but have zero idea what it’s going to be about – well, you need a LITTLE structure, right?  I know damn well that once something’s out here I can’t take it back.  Sure, I can remove posts but it really can’t be undone.  I am human and gloriously flawed as we all are.  Some stuff in here may later be cringe-worthy once more time has passed, but it’s documented, out there and I can’t (and don’t want to) do anything about that.  

I made one of my favorite dishes last night – Moroccan style chicken with olives.  The spice combination is incredible:  cumin, ground ginger, cinnamon, paprika and a little cayenne pepper.  Combine that with garlic, sauteed chicken in olive oil, kalamata olives, a couple bay leafs, white wine and chicken stock…the aroma is heavenly.  Therapeutic even.  I threw in a can of diced tomatoes when I discovered that my newest cookbook also has a version of this recipe too.

Still battling through this second cold/sore throat – whatever it’s going to evolve into.  I volunteered last week with a few co-workers at a middle school where they were conducting police training.  They needed actors to simulate various scenarios in a school shooting, such as people running down the hallways screaming, or being hostages held up in a classroom with the shooter.  It’s a really great experience and the police are so very appreciative of our time so they can train on how to handle what’s become a sad fact of reality in our schools – and workplaces too.  We wore multiple layers of clothing plus protective headgear as the ammo they use in the training is like paintball on steroids.  The headgear is a little like Darth Vader meets Miner’s Helmet. Hard to breathe. I got overheated and maybe somehow that made me vulnerable to getting sick again.  All I know is I wasn’t feeling very good once we were finished, like a bad wave washing over me.  But I will definitely volunteer again!  

I was chatting with my good friend T today and she reminded me that emotional stress has probably affected my health too.  I think she’s right.  She also recommended saging my house.  Gets rid of negative energy.  Bad juju.  Now, I’m pretty open-minded about stuff but I have always kind of pooh-pooh’d saging. Plus, I don’t want my house smelling like I had a million friends over smoking pot all weekend.

But, I jumped in my car and headed down to the PCC – a food co-op and organic grocery store chain here in the Seattle area.  I knew that if I wanted sage, that was the closest, most convenient place to find it.  And how wonderful to re-discover this store.  I used to frequent it far more often when my work commute took me right by it on the way home a couple of years ago.  And when I delved into raw food “cooking” and vegan cooking it was one of the best places to find specialty ingredients.  With super nice, helpful staff.  We are so fortunate here to have such an amazing variety of higher-end, specialty grocery stores. 

Is it expensive?  Sure.  But, after reading The Primal Blueprint I totally get and agree with the author’s argument that doing away with processed foods, energy drinks, energy bars, whole grains, dairy, etc means more $$ to devote to what’s truly good and healthy for our bodies.  Pick up the book if you can – it’s a great read and Mark Sisson says it far better than I can here.

So, off I went to purchase some sage. I also stumbled upon some fish oil capsules (I haven’t tried these either but they are highly recommended).  And I found my favorite gluten-free crackers.  I’ve had a hard time battling my weight gain, which was very gradual over the past 7 or 8 years (after losing about 30 lbs walking a few miles a day for a few months).  And I have a weakness for late-night snacking.  Things like chips with super hot chipotle salsa and a blob of sour cream.  I need to think more about what I’m putting in my body and try staying away from too many carbs, gluten and such.  Plus, cutting back on dairy. Now, I’ve never met a cheese I didn’t like, and that’s a hard one to give up, honestly.  Just a tiny wedge of delicious brie at breakfast can keep me content all the way till lunch.  Sounds a little weird I know.

I’m going to try this healthier eating discipline and see where it takes me.  Snacking on a handful of (unsalted) nuts.  Or gluten free pretzles.  Flax seed chips.  Holding off on the cheese.  Trying rice pasta whenever possible, or running steamed cauliflower through the food processor as a substitute for rice. Can I do this?  And wave the smoldering sage around my house, once it’s nice enough weather to open the windows?  You bet.

And I just found this treat on a friend’s Facebook page.  Love it.

“This morning at 7:33 AM (Pacific), the Moon renewed itself in Aries… New Moons are always opportunities for setting intentions, for starting, for letting go of what was… Well, what’s going on is that it’s time to be getting on. Time to get on with what needs to be done. Time for all the ways you’ve thought about it to become reasons for how you are doing it. — Jon Waldrup, Sense of Vision Astrology”

Now, when’s it supposed to warm up around here anyway?