Showing posts with label vegetarian. Show all posts
Showing posts with label vegetarian. Show all posts

12.23.2009

A Few Good Reasons to Go Veg!



In November I reached my 2 1/2 year anniversary of eating only plant based foods! I have never felt better and have lost many pant sizes to boot! It is no longer a diet, nor does it have a label, it is simply a way of life. Going vegan is kinder to animals, the earth, and your body. Below are facts and figures that reinforce how important it is to consider a plant based diet

# Human population of United States: 270,000,000 (and counting)
# Number of human beings who could be fed by the grain and soybeans eaten by U.S. livestock: 1,300,000,000
# Sacred food of Native Americans: Corn
# Percentage of corn grown in United States eaten by human beings: 20
# Percentage of corn grown in United States eaten by livestock: 80
# Percentage of soy grown in United States eaten by livestock: 90
# Percentage of oats grown in United States eaten by livestock: 95
# Percentage of protein wasted by cycling grain through livestock: 90
# Percentage of carbohydrate wasted by cycling grain through livestock: 99
# Percentage of dietary fiber wasted by cycling grain through livestock: 100
# How frequently a child dies of starvation: Every 2.3 seconds
# Pounds of potatoes that can be grown on 1 acre of land: 20,000
# Pounds of beef that can be produced on 1 acre of land: 165
# Percentage of U.S. agricultural land used to produce beef: 56
# Pounds of grain and soybeans needed to produce 1 pound of feedlot beef: 16
# Pounds of protein fed to chickens to produce 1 pound of protein as chicken flesh: 5 pounds
# Pounds of protein fed to hogs to produce 1 pound of protein as hog flesh: 7.5 pounds
# Number of children who starve to death every day: 38,000
# Amount of total U.S. grain production consumed by livestock: 70%
# Amount of U.S. grain exports consumed by livestock: 66%
# Amount of world grain harvest consumed by livestock throughout the 1980s: half
# Number of pure vegetarians who can be fed on the amount of land needed to feed 1 person consuming meat-based diet: 20
# Number of people who will starve to death this year: 20,000,000
# Number of people who could be adequately fed if Americans reduced their intake of meat by 10%: 100,000,000
# Amount of increase in global cattle population during the last 40 years: 100%
# Amount of increase in global fowl population during the last 40 years: 200%
# Ratio of livestock to people on Earth: three to one
# Amount of Earth's land mass grazed by livestock: half
# Amount of U.S. cropland producing livestock feed: 64%
# Amount of U.S. cropland producing fruits and vegetables: 2%
# Percentage of original U.S. topsoil lost to date: 75
# Amount of U.S. cropland lost each year to soil erosion: 4,000,000 acres, the size of Connecticut
# Percentage of U.S. topsoil loss directly associated with livestock raising: 85
# Amount of original U.S. cropland permanently removed from production due to excessive soil erosion: one-third
# Pounds of topsoil lost in the production of one pound of feedlot steak: 35
# Current annual topsoil loss on agricultural land in the U.S.: over 5 billion tons
# Current annual topsoil loss on agricultural worldwide: 26 billion tons
# Time required for nature to form one inch of topsoil: 200 to 1000 years
# Historic cause of demise of many great civilizations: Topsoil depletion




Sources:
Facts and Figures : Vegan Facts on Our Impact
Pictures:
cow : Farm Sanctuary - Gluttonize
veggies : Dallas News

6.12.2009

Raw Pumpkin Seeds - The Superfood I Eat Everyday!

For a couple years now raw, organic, unsalted, pumpkin seeds have been a daily part of my life. They are versatile, delicious, vegan friendly, low fat, low calorie, and most importantly a true superfood. The word "superfood" is being thrown around a lot lately, in the case of pumpkin seeds they are a PERFECT superfood! Recent studies are showing that pumpkin seeds are a vital food for that man in your life due to the protective power they have on the prostate gland. I make it a habit to have at least a handful each day as if it is a medicine. There are many health benefits of pumpkin seeds, enough to deserve their own blog post.

NUTRITION RUNDOWN
Pumpkin seeds are naturally rich in protein, zinc, essential fatty acids, magnesium, iron, and fiber. To boot they contain most of the B vitamins, along with C, D, E, and K! Pumpkin seeds are rich in the amino acids alanin, glycine and glutamic acid.

1/4 Cup Raw Pumpkin Seeds
182 Calories
10 Grams Protein
15 Grams of Fat (essential fats)
13.000 mg Iron
1.000 mg Calcium

DISEASE PREVENTION
- Native American were among the first to notice the health benefits of pumpkin seeds. They referred to them as cucurbita and used them to treat kidney problems and to eliminate parasites from the intestines.
- The high zinc level in pumpkin seeds is good for the prostate. The high zinc level is also good for the bones and protecting against osteoporosis.
- The essential fatty acids in pumpkin seeds can kill parasites and provide many other benefits. Parasites and worms are paralyzed with pumpkin seeds.
- The high protein load can provide an excellent source of protein for vegans and vegetarians.
- The fiber content helps the digestive system
- Pumpkin seeds contain L-tryptophan, which helps keep depression at bay.
- Pumpkin seeds can help lower LDL “bad” cholesterol. The seeds have phytosterols, a compound that not only helps lower cholesterol but helps protect against certain cancers.
- Pumpkin seeds help with urinary health.

TIPS
- The way to get the most out of pumpkin seeds is to eat them raw and organic
- Sprinkle them on top of a salad or cereal for extra crunch and protein
- Roasted Pumpkin seeds can actually raise cholesterol with the very high bad fat content ...just eat them raw
- You can find them in your bulk aisle at most grocery stores.
- Some mainstream grocery stores have them in their bulk aisle raw BUT made in China and not organic. I stay away from those.
- Pumpkin seeds can be enjoyed year round.
- Pumpkin seed oil is available in capsule and packs a super punch of nutritional value.
- The cost at my organic grocery store is 3.99/lb and that can last me a week,
- Add them to raisins, nuts, and coconut flakes and you have your own trail mix.
- Make it part of your daily life!

LINKS
Pumpkin Seed Oil and Prostate Health

5.01.2009

Pineapples - Powerful Digestion Aide Full of Enzymes



Pineapple is one amazing fruit often taken for granted. I had a photo shoot with my pineapple the other night and thought I would share. In the process of turning away from western medicine I find it important to dig deep into the health benefits and scientific evidence of plant based foods put here on earth. Nature did not intend for humans to heal in the form of a pill from a warehouse - everything we need comes from the soil and the ocean. In my research I found out many things about Pineapples that make me love them even more and include them more in my life. This fruit is more than a Vitamin C load!

What stood out the most for me is the enzyme load in pineapples over many plant based foods. . I did a post a few weeks back on the power of raw foods to deliver the enzymes our bodies need to stay alive. Food Enzymes Biggest Cancer Fighter While doing research on enzymes I found out that Papaya and Pineapple are the top two fruits for enzymes due to Bromelain. Bromelain has widely been investigated for its' digestive enzymes. These enzymes particularly target the breakdown of protein which eases digestion. A raw cup of pineapple is full of this goodness! Pineapple enzymes are also good for the blood and are thought to be anti-inflammatory. It is suggested Pineapple enzymes limit the tendency for blood clots and also improve circulation through the arteries.

PINEAPPLE SOURCES & LINKS
Research Shows Promise of Pineapple for IBS
WHFoods: Pineapple

TIPS
-Pineapples are in season May - June
-Let your pineapple ripen before eating
-Select a pineapple that is already turning golden
-1 Cup of pineapple has 94% DV of Vitamin C
-Organic tastes better and is better for you
-Frozen Pineapple still contains the enzymes
-Do not eat it out of a can.
-The health benefits of Pineapple are plentiful!



4.21.2009

Cantaloupe - Super Fruit packed with Health Benefits

I eat cantaloupe at least four times a week for vision health, lung health, and a super dose of vitamin A, C, and B6. The cantaloupe originates from the Italian village of Cantalup and was cultivated around 1700 A.D. This powerful fruit was put here on earth for the many natural healing properties it contains. I can only imagine the wonderful surprise when the human first cracked open a cantaloupe and saw the sweet bright orange flesh! I was not aware of all of the health benefits until I researched it. Cantaloupe is a great cancer fighter!
CANTALOUPE FACTS
1 Cup = 56 Calories
1 Cup = 112.5% daily value of vitamin C
1 Cup = 103.2% daily value of vitamin A
1 Cup = 15% daily value of vitamin B6

*Cantaloupe is a natural source of fiber, folic acide, niacin, and thiomine.
*Cardiovascular! -Cantaloupe contains adenosine, which is used in patients with heart disease as a blood-thinning agent, and also as a relief from angina.
*Cancer Fighter! - Cantaloupe contains SOD (Superoxide dismutase)and studies have shown that SOD promotes a healthy cellular environment by protecting against oxidative cell death (that is cancer!)
*Diabetes Fighter! - The Superoxide dismutase properties of cantaloupe help diabetes by reducing oxidative stress and kidney cell damage.
*SMOKERS NEED CANTALOUPE! - Because of the high amount of Vitamin A, smokers can benefit from eating cantaloupe. Many studies have been done on the relation of Vitamin A to lung health, smokers that had a rich diet of Vitamin A had a much lower incidence of emphysema. Cantaloupe everyday may save a smokers life. No hating on smokers here - we all have our vices, if not we are NOT human.
*Menstruation problems! For women, eat cantaloupe around the time of menstruation and it will help reduce heavy flow and clots. It has natural blood thinning properties.
*Cataracts! The Beta-Carotene in Cantaloupe provides natural Vitamin A which is vital to eye health and preventing Cataracts.

TIPS
1.Wash the outside of the cantaloupe well before cooking
2.Once you cut the cantaloupe you start losing nutrients - eat up!
3.Immediately store uneaten cantaloupe in the fridge to conserve nutrients.
4.Cantaloupes are in season June - August



4.11.2009

Quinoa - Superfood packed with Health Benefits


         Quinoa (pronounced "keen wah") is truly one of the most spectacular grains on the planet. Most grains are good for you but Quinoa is a step above all and I am gradually turning to Qunioa as my main grain source. This grain was used by ancient Incas and was referred to as "the gold of the Incas". Quinoa has also been referred to as the "Grain of the Gods" and "Mother Grain".
         Quinoa is considered a complete protein which means that it includes all nine essential amino acids (including lysine, which is essential for tissue growth and repair). The World Health Organization has actually stated that the protein in Quinoa is as complete as the protein in milk! The protein content in Quinoa is 16% which is the highest of all grains - 2% more than wheat. In medical reports it has been found that women eating grains more than 6 times a week cut their heart problem and Quinoa is the best grain there is. Quinoa also packs in fiber, antioxidants, manganese, magnesium, iron, copper and phosphorus.
         At first I was shy with quinoa but once you start using it you reaize how easy it is to use. I cooks up a lot like rice and you can turn it into a hot or cold dish. I have been substituting it for couscous in my favorite salad to make Fresh Easy Cous Cous Salad. I am also trying to eat mostly alkaline foods and Quinoa is up there on the alkalinity chart. You can find Quinoa in your bulk aisle and you can also get it boxed at Natural Markets or online. Don't be shy - cook it, eat it, and enjoy the health benefits!

3.25.2009

Garlic Consumption a Key to Longevity?


          To me garlic is not stinky and pungent. To me garlic is aromatic and a strong healer. I eat tons of garlic! I try to eat it everyday and I try to consume it mostly raw. Everytime I unwrap a clove of garlic I remember a story my mom told me about my Great Great Aunt and her long life with garlic. This woman consumed several cloves of garlic a day, apparently the smell of garlic would seep through her pores and be on her breath. She was stinky but she lived into her 90's healthy and doctor free. I am sure that her garlic consumption gave her the longevity that we would all love. This is not new news of course...several books have been written about garlic and it is sometimes referred to as "the stinking rose".
          The source of the stench and bite of garlic is exactly what makes it so good for us - sulfer compounds. Garlic is in the Allicin family along with leeks and onions. Scientists are very interested in Allicin in regards to cardiovascular health, cancer, and bacterial issues. Garlic is excellent for the cardiovascular system and our blood as well as being very powerful antibacterial and anti-inflammatory. The reason books have been written on garlic alone is no mystery. I was very happy to find a lot of info about garlic as a cancer fighter. It is truly stunning how much garlic can shave down the chance of getting cancer. I am taking the following stats from a study of Southern European populations (Galeone C, Pelucchi C et al, American Journal of Clinical Nutrition):

Study participants consuming the most garlic had a 39% reduced risk for cancer of the oral cavity and pharynx, 57% reduced risk for esophageal cancer, 26% reduced risk for colorectal cancer, 44% reduced risk for laryngeal cancer, 10% reduced risk for breast cancer, 22% reduced risk for ovarian cancer, 19% reduced risk for prostate cancer, and 31% reduced risk for renal cell cancer, compared to those eating the least garlic. Similarly, those eating the most onions showed an 84% reduced risk for cancer of the oral cavity and pharynx, 88% reduced risk for esophageal cancer, 56% reduced risk for colorectal cancer, 83% reduced risk for laryngeal cancer, 25% reduced risk for breast cancer, 73% reduced risk for ovarian cancer, 71% reduced risk for prostate cancer, and 38% reduced risk for renal cell cancer, compared to those eating the least onions.

          Eating garlic raw is the best way to get the benefits. Some people may be sensitive to this so make sure to check with your doctor before starting daily consumption. I put raw garlic in anything you can think of or sometimes just pop a clove in my mouth and eat it!

Source:
WHFoods: Garlic

3.23.2009

Grapeseed Oil - a Super Oil with many uses.


          When trying to lose weight many people fear oils for the high calorie content and saturated fat content, but are missing out on a vital source of lubricants and nutrients for the body. Good oils will not make you gain weight - some of them actually promote a healthy atmosphere in your body to lose weight. I left the world of the standard oils for cooking over 2 years ago and found out about other oils that have a high cooking temperature and are not as harmful as the standard oils.
          Canola and vegetable oil are common in the western kitchen but they are the worst! Canola is not even an oil! It is a Genetically Modified Organism from the Rapeseed plant which is in the mustard family. Worse yet, the Rapeseed plant is toxic to all living things but makes a great pesticide. One would wonder why Canola oil is used so heavily at home and at restaurants if it is actually toxic to humans. Hmmmmmm....
          I now cook almost entirely with Grapeseed Oil. It has no cholesterol and low saturated fat. It is one of the highest oils in Linoleic Acid - Linoleic Acid is an omega-6 essential fatty acid which is good for your heart. Some people even take Linoleic acid as a supplement but you can get it right here in Grapeseed oil. Grapeseed oil is also mild tasting as compared to Olive Oil. Because of the high level of Vitamin E it is stable under a high cooking temperature, it can be heated to 485 degrees. Beyond cooking you can also use Grapeseed oil as a body massage oil or all over moisturizer.
          Grapeseed oil is more expensive than the usual oils but anything that is good for you is expensive these days. I order it online at Vitacost because they usually run it at 40% off at $6.72 for 16oz which is much cheaper than your local stores. It is worth it in the end to get a better oil and use it sparingly.

3.21.2009

Malt -O Meal all Jazzed up a Vegan comfort food!

If you want an easy, delicious, nutritious comfort food for vegans then Malt-O Meal is a great way to start or end the day! This is often thought of boring but it can be played around with in many delicious ways. Malt-O Meal or Cream of Wheat contains wheat farina. Wheat Farina is so good for you as it is a good source of Folic Acid, Calcium, and Iron. Folic Acid is a great heart protector and calcium and iron are a plus too. In just three dry tablespoons of wheat farina you get 60% Iron, 20% B6, 100% Folate (Folic Acid). It is satisfying and easy to make. In the picture is my jazzed up version. I replace water with chocolate soy milk or regular soy milk. In this case I used chocolate which colored the farina brown. Here are the ingrediants for the picture:
1 handful of raw pumpkin seeds
1 handful of coconut shreds
2 tbsp walnuts
2 drizzles of honey (there is a hot debate amongst vegans whether this is vegan or not- I have to eat it while in the healing phase of losing weight and getting back to normal. I do not think bees are harmed in the process)
2 cups cooked Malt-O Meal
1 good splash of soy milk
Notice no dairy milk or butter - still yummy farina but without the dairy!

3.16.2009

The Mathematical Vegetable - the Romanesco


Look carefully at this beautiful vegetable...you will see patterns, spirals, and perhaps fractals. The Romanesco is not only beautiful and nutritious, it is also mathematically perfect. What you are looking at is Fibonacci's code. Fibonacci was a mathematician from the 1200's also know as Leonard Pisa. Fibonacci's code is rather simple but complex in that many things on earth and the universe contain it. Fibonacci's code goes like this - The first number of the sequence is 0, the second number is 1, and each subsequent number is equal to the sum of the previous two numbers of the sequence itself, yielding the sequence 0, 1, 1, 2, 3, 5, 8, etc. (Wikipedia). It is perfect in itself and so is everything that contains it. Anything that is spiraled - look at a picture of the galaxy, a daisy, a pine cone, leaves, seeds, and many more. Something this perfect and beautiful was put here for us to consume. Compare this vegetable to the label on a bag of Doritos, Doritos were not put here for us to consume...nothing about them is perfect or good for you. The Romanesco is in the cauliflower family and extremely good for you. Cauliflower, as well as other cruciferous vegetables, such as brussel sprouts and cabbage, contain indole-3-carbinol, a substance that can affect the metabolism of estrogen in the body, and prevent breast and other female cancers. My suggestion is to just eat it raw and put Fibonacci's code and the rest of the galaxy in your stomach!

3.11.2009

Not an Urban Legend - Celery is a negative calorie veggie!


          Nope, it is not an urban legend that celery is negative calorie veggie. A stalk of celery is about 6 calories and it takes more than 6 calories to burn that very stalk. I couldn't ask for more than a delicious vegetable that actually works well beyond nutrients and goes into burning calories. Celery also has nutritional values being high in vitamin K and containing active compounds called phthalides and coumarins. These are thought to lower cholesterol and be cancer fighting compounds.
          If you slab almond butter or sunflower butter on the stalk of celery you instantly lose that negative calorie action. I love to put sunflower butter on it and top it off with Zante Currants! The best thing to do is just wash a stalk and eat it!

3.09.2009

Health Benefits of Cabbage - Powerful Vegetable


          Cabbage! This vegetable is often ignored and thought of as boring and smelly! I am here to suggest that this vegetable was meant to be consumed by all humans on every corner of the planet often! It grows in nearly all countries! It is time to give the cabbage family the respect it deserves! If you think I am going to talk about the faddish "cabbage soup diet" you may want to move along. For the last four months I have been including raw cabbage into my daily life. I get a red and green cabbage at the store and throughout the day I will cut some off of the head and simply eat it. Cabbage will keep in your fridge for a good amount of time and always remains crisp. Cabbage is also friendly on your wallet and found in abundance at the market during all seasons.

          I came across a couple of articles that blew my mind about cabbage! Cabbage contains super cancer fighters with the phytochemicals called Indoles. Indoles are what gives cabbage its' funky smell when you cook it. Indoles are great for women and the fight on breast cancer. Indoles can inhibit estrogen and estrogen is being found as a major culprit in breast cancer. I can actually inhibit new cancer growth. Researchers have found that men that eat more cabbage have lower rates of prostate cancer as well.

          Beyond being a cancer fighter cabbage is high in vitamins K, A, and C, and magnesium. Surprisingly cabbage is also a good fiber source and there are even little amounts of Omega-3 Fatty Acids!

          Need I say more? This vegetable must must must be eaten. It is low calorie and may keep you cancer free. Put this veggie in your mouth and eat it!

Sources:
Cabbage Gets high praise....
Health Benefits of Cabbage

3.07.2009

Horses are Vegan Too!


This is a photo of a beautiful, strong, white horse near my house that I visit everyday in the summer and spring and feed various green herbs and plants. I have always loved the majestic nature and sheer power of horses. If you look at a horses teeth they look a lot like human teeth and behave very similarly. How is it possible that this beautiful, strong, lean, powerful animal is so strong when its' diet is plant based? This is often asked about veganism. Are vegans weak? Are horses weak? No and No! People often ask me in bewilderment how I get all of my "protein" or how I stay strong as if there is no possible way that a diet void of meat could possibly keep me alive. Bringing up a horse and their teeth often helps. Elephants are another great example - elephants manage to survive as strong, giant, residents of Africa on a plant based diet. There is just no argument that vegans cannot be strong because of the lack of meat and dairy. I have managed to actually build more muscle tone than I had when I was a meat eating athlete years ago. So, the next time someone argues that vegans are weak quickly refer them to the muscle mass of a Thoroughbred horse. If you are attending the Seattle VegFest at the end of March you will find a booth there of vegan body builders. If you are not in Seattle check out your local vegetarian sources for your vegetarian festival.
LINKS
Seattle VegFest 2009
Vegan Body Building

Serrano peppers Health Benefits


Oh Serranos! This is my favorite hot pepper because of its heat power and ease of use. Serranos look like jalepenos but are half the size. Two years ago I started venturing into the surprisingly healthy world of chile peppers. After I pop a raw serrano I get an instant energy burst and a super dose of vitamin C. Chile peppers are an all season veggie, very easy to find, and very cheap!! Hilary Clinton is now known for her use of hot peppers and her belief that it is what keeps her from the doctor. During the campaign we found out that Hilary Clinton has always been sickness free and does not have a health record 2 pages long. Here is a quote from her with CBS's Katie Couric:

“I eat a lot of hot peppers,’’ she told CBS News anchor Katie Couric, who had asked her how she maintains her stamina on the campaign trail. “I for some reason started doing that in 1992, and I swear by it. I think it keeps my metabolism revved up and keeps me healthy.”

HEALTH BENEFITS
The magic chemical in peppers that is catching scientists' attention is Capsaicin. Capsaicin triggers the brain to kick out a flood of endorphins, those natural pain killers that promote a sense of well being and stimulation. Capsaicin also survives freezing and cooking! This chemical is as powerful as it is hot!
Beyond capsaicin hot peppers contain an impressive amount of vitamin C surpassing citrus fruits. There is some research going on with the premise that capscaicin can kill prostate can cancer cells. This is from Wikepedia and can be found with a google search:

The American Association for Cancer Research reports studies suggesting capsaicin is able to kill prostate cancer cells by causing them to undergo apoptosis.[13][14] The studies were performed on tumors formed by human prostate cancer cell cultures grown in mouse models, and showed tumors treated with capsaicin were about one-fifth the size of the untreated tumors. There have been several clinical studies conducted in Japan and China that showed natural capsaicin directly inhibits the growth of leukemic cells

HOW I USE THEM
-Go all out and throw a whole one in your mouth. This sounds crazy but I eventually got used to it. This is especially great to do when you are sick.
-Mince them and throw them in everthing! I put them in pasta sauce, with potatoes, in my own pico de gallo, in black beans, vegetable soup, and many more.
TIPS AND MYTHS
-Hot peppers are thought to cause ulcers. Untrue! Hot peppers do not cause, irritate, cure, or aggravate ulcers. Hot peppers can cause heartburn if you are susceptible to it. I do not get heartburn from peppers. I actually have not had heartburn since eating hot peppers 2 years ago.
-Wash your hands after handling them...especially the seeds! If you touch your face or your eyes after handling them your eyes will close for 20 minutes and pour tears out your eyes!
-When mincing them don't worry about separating the seeds...they are edible too.
-Have water handy if eating them raw.
-The burn will go away after about 5 minutes if you are popping them raw and whole.
-The smaller the pepper the more capsaicin because of the amount of veins.
-Hot peppers keep a long time in the fridge. For me over 2 weeks.
Sources:
Hilary Clinton article about hot peppers!

2.24.2009

Simple and Delicious Cous Cous Salad mostly RAW!


I make this dish every week. I created it myself from trying different versions and this one is the best. Cous Cous is a friend to a vegan. It is a good for you grain that can satisfy for hours. I make a big batch of this and it keeps for about 3 days at its' freshest. We love having this in the fridge because it is full of raw veggies and easy to put in a bowl for a quick lunch. You can add toppings to this but it is great just the way it is!
Things you will need
3 Cups couscous
1 pint organic grape or cherry tomatos
1 large bunch organic cilantro (or two small ones)
2 bunches organic green onions
1 bulb garlic (yes the whole bulb!)
1 large organic cucumber
extra virgin olive oil
lemons
1-2 cups raw pumpkin seeds
large cooking pot
a great knife!
a great cutting board!
Preparation
VEGETABLE PREPARATION
*Have a large bowl ready to throw all vegetables in
-Cut grape tomatos in half and throw in bowl
-cube cucumber and throw in bowl
-chop green onions in to rings and throw in bowl
-cut stems off of cilantro bunch chop of the leaves - throw in large bowl.
-mince the whole garlic! put in small bowl
COUSCOUS PREPARATION
prepare couscous as directed by your box or if you are using bulk couscous. I use 1 1/4 cup water for every cup of couscous. Boil the water then put the couscous in. Immediately pull off the stove trown half of the garlic in and cover with the lid. Keep checking it for the consistancy you like after the firt 5 min. Let the cous cous cool entirely. I put it in the fridge so it stops cooking.
FINAL PREPARATION
Squeeze 2 leamons into the couscous. Put 1/2 cup olive oil in the cous cous. Now put all the vegetables and stir for consistancy. Your couscous salad is ready to pack and put in the fridge - make sure to eat some right away!
TIPS
after I dish it up I sometimes freshly squeeze a half a lemon and drizzle a bit more oil. I also add currants and a dolip of vegan sour cream. You can really do anything with this dish!



2.20.2009

Brazil Nuts - great way for a vegan to get nutrients!


I always associated Brazil Nuts with filler for mixed nuts. Often they are picked out first because they are large and have a mild flavor. Until I really looked into them I had no idea how full of nutrients they are. As a vegan I rely on nuts as a good source of nutrients and protein. A handful of nuts can be as satisfying as a turkey sandwhich to me now. I consume Brazil nuts often but in small amounts. To get the full effect of the nutrients I get them raw when I can. Trader Joe's has a great price on a bag of raw Brazil Nuts if you are lucky enough to have a TJ's in town. What really keeps me eating them is the fact they are high in selenium which may help prevent breast cancer. I eat just 2-4 and that seems to be enough to get a good amount of the nutrients. There are a lot of studies that have been done on Brazil nuts and googling them you will find all you need to know about them.
From Nature News:
Brazil nuts are the best way to add selenium to your diet. A recent study at the University of Otago in New Zealand found that eating just two Brazil nuts a day is as effective in increasing selenium status and enhancing glutathione peroxidase activity as a recommended dosage of selenomethionine. Inclusion of this high-selenium food in the diet could avoid the need for fortification or supplements to improve selenium levels.

2.16.2009

Red Potatoes and Tempeh or Tofu


This is a good weekend dish when you have time to cook. This was originally thought up by my partner. He started with tofu in stead of tempeh - the tempeh is even better than the tofu! The top picture is with tofu and the picture at the bottom of the post is tempeh. Tempeh is one of my favorite ways to get protein and manganese as well as many other nutrients. This dish is a great protein and carb dish great before a day of hiking, biking, shopping, etc. I usually just need a piece of fruit for lunch if I have had this for breakfast. This is also an economical dish and goes a log way. I love to eat with heat so this is a hot dish. This dish is really easy to alter yourself based on your own tastes. The recipe will serve two adults and will satisfy hunger for hours :)

THINGS YOU WILL NEED
6-8 red potatos
1 package of Tempeh(garden vegetable or multigrain)
1 table spoon crush dried peppers
1 table spoon cayenne pepper
1 table spoon tumeric
sea salt and pepper to flavor
1 cookie sheet med. to lg. size
1 fying pan
grape seed oil or oil of your choice
hot sauce for garnish
half of a sweet onion

PREPERATION
Preheat oven to 450 degrees
potatos
-cube potatos (the size of suger cubes)and rinse and dry them well
-in a pan with a lid for shaking generously coat potatos with grape seed oil
-pour in cayenne and crushed peppers
-shake it all together to coat potatos
tempeh
-cube the raw tempeh about the same size as potatos
-put 1/4 inch grape seed oil in frying pan and slowly heat
onion
-dice onion

COOKING
-put potatos on ungreased cookie sheat and bake for 30-40 minutes depending on how crispy you want them
-put tempeh in frying pan and coat it with the oil
-sprinkle the tumeric and start gently stirring to coat the tempeh with the tumeric
-grind some sea salt and black pepper to taste.
-cook tempeh on low-med heat for 15 minutes turning tempeh every 5 minutes or so.
-add onions and cook for another 5 minutes.
Serve with hot sauce as a side.