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Posts Tagged ‘nutrition’

I made this as a coffee cake, I will write about it as a coffee cake, the pictures show coffee cake, but truth be told I recommend this recipe as muffins.  Do what you want with that information, I’m just putting it out there.  I had baked the Blueberry Coffee cake for long enough +5 minutes and the center still came out thick and somewhat pasty.  My toothpick came out clean and everything, but dense the center was.   I ate the outsides.  D, on the other hand, lathered his slice in Earth Balance and it was down the hatch.

I’ve had a lot of blueberries on hand lately! The reason is because in my quest to find organic food, which is of uttermost importance to me, I stumbled upon a 3lb bag of frozen organic blueberries at Costco.  I since I practically have an I.V. pumping smoothies in my blood all week, frozen berries are a must have in my kitchen.  The 3lb bag of organic blueberries have lasted for weeks so they are a great deal.  Here is my newest NON-smoothie recipe…

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What You’ll Need:

1 cup frozen blueberries, thawed

1/2 cup raw sugar

1 cup whole wheat pastry flower

1 cup unbleached all purpose flour

1/2 cup applesauce

1 tsp baking powder

1/2 tsp baking soda

1 1/4 cups soy milk

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How You’ll Do It:

Preheat oven to 350º.  Put your frozen berries in a small bowl and cover them in cool water to thaw. Mix dry ingredients together (flours, baking soda, baking powder, raw sugar) in a large bowl.  Sift if needed.  Then pour in applesauce and soy milk.  Mix together with a fork until all dry ingredients are thoroughly incorporated with the wet ingredients.  You should have a thick, mostly lumpless, batter that is still thin enough to be poured with ease.  Drain your blueberries, dab dry with a paper towel, and fold them into your batter. 

 In either a round cake pan (what I used) or a square baking dish, pour batter in evenly.  Place in oven and bake for 25 minutes.  If you would like to line a muffin tin for Low-Fat Blueberry Muffins, bake for 18-20 minutes instead.  Either way, make sure a toothpick or fork comes out clean when inserted into cake to insure doneness. 

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Why You’ll Love It:

   Using raw unrefined sugar in this recipe instead of refined sugar is a huge plus.  Raw sugar has trace minerals in it, including phosphorus, magnesium, calcium, iron, and potassium.  Refined (white) sugar has been stripped of all these mineral and has chemicals used in it’s processing.   Don’t be fooled into thinking that all sugar that is brown is raw.  Many sugars have molasses added back into them to change the color brown.  Take effort to make sure you purchase organic raw unrefined sugar, if you want to get the most nutritional bang for your buck.  And if you’re feeling really generous to the environment, buy Fair Trade. 

   To up your blueberry intake through a recipe without raw sugar, try some Blueberry Sorbet.

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I haven’t eaten at a fast food burger joint for about 4 years.  However, before going veg, I would occasionally drive through a Sonic to get a Cherry Limeade.  Large, colorful, sweet.  Sounds like a delight!  WRONG.  These days, you couldn’t pay me to drink one of those suckers!

According to this calorie counter, those fat-traps have nearly 500 calories and  over 100g of sugar!  Why would I want to slurp one of those down in a 6 minute period?  NO nutritional value.  NO ingredient of worth.  500 calories which all comes from artificial sweeteners and crap.  500 calories that will cause you to get fat, promotes actual disease, and will also cause you to CRAVE more junk food.

SO, that is what I USED to drink when I was unhealthy.  Now that I care about my health and about being a good steward of what I’ve been blessed with in life, I drink THIS:

What You’ll Need:

1 cup Coconut Water

2 T pure organic lime juice

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So, the picture above is essentially of only a swig or two of beverage.  I realize this.  I prefer this healthful beverage blended over ice (more or less to taste).  Also, since it’s something that is good for you, don’t be afraid of going for the Route 44 size!  Drink it up!

Why You’ll Love It:

Coconut Water is natures perfect sports drink!  It is full of all natural electrolytes.  It will flawlessly rehydrate you when you’ve been working out, playing a sport, have been on the run, or just if you want a friendly pick-me-up.  It’s got lots of potassium and at 60 calories per serving, you don’t have to feel bad about indulging in a swee, tangy, and icee treat!

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My mother-in-law is always telling me how she could live off of soups.  She loves them.   Soups are warm, they can be creamy, brothy, or hearty.  They are versatile and the combinations you can have are endless.  A bowl of plant based soup can easily be a complete meal, but a nice cup of soup is also the perfect partner for a beautiful salad or sandwich.  

Whenever I find produce in my refrigerator about to go bad, I get out my big pot and start chopping!  As long as you have a little bit of creativity and some great veggies and herbs on hand, you can have a healthful pot of vegan soup or stew with in an hour… and it can last you all week.  Another bonus: soup is a recession friendly meal!

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What You’ll Need

1/2 large white onion, diced

2 cloves garlic, sliced

1 can diced tomatoes, drained

1 large carrot, chopped

10 oz frozen spinach

1 cup quinoa, rinsed prior

6 cups water

2 veggie bullion cubes

1 T cracked black pepper

1/2  T cracked white pepper

1/2 T salt

How You’ll Do It:

Start by sauteing your onions and garlic with a few tables of water in a large soup/stock pot.  After your onions become soft and translucent, add in water and bullion cubes.  Bring to a boil and add spinach, quinoa, tomatoes and carrots.  Allow soup to cook on a high simmer for 15 minutes, stirring occasionally.  Add salt and pepper before serving.

 Why You’ll Love It:

  Quinoa is a whole grain, complete protein, and is gluten-free.  So by eating quinoa you’ll be getting a perfect protein and is packed with fiber.  Getting a plant based protein is very healthy. You don’t have to worry about cholesterol and bad fats, like you do with all animal proteins.  The protein from quinoa will help strengthen your blood cells and repair your body when it needs it.  Quinoa is very easy to digest and is an anti-inflammatory as well.  

  Another delicious way to incorporate quinoa in your diet can be found here.

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Milk

One of the many reasons Hello Veggie was created was to inform people about different foods.  So lets take a look at an All American drink!

When you are a human female who is pregnant your body starts to produce milk inside glands for your baby.  You have milk created in your body in order to nourish your baby, for optimum health and bonding for you and your baby.  This is natural and beautiful.  

Since going VEGAN, I’ve often wondered which farmer first saw a baby calf drinking from it’s mothers milk glands and thought to himself “Mmm, that looks good! I’d like to try some of that!”.  It’s a perverse thought in it’s nature because it is not a natural inclination for one mammal to look to the teat of another mammal for a drink, much less for nourishment.

Why do conventional eaters drink cows milk?

1) Cows Milk has calcium in it.  This is because the cow eats a plant based diet and plants are loaded with calcium.  Do you remember the last time you ate a green veggie?  Have you eaten broccoli, zuke, lettuce, or spinach?  If you have, you were eating calcium.  Dark green veggies are one of many plant sources that is packed with calcium.  What about whole milk?  You know, the thick stuff?  Vitamin D! Right?  The ONLY source of vitamin D is the sun.  Whole milk is just fortified.  Cows milk doesn’t provide any nutrient that you don’t already get from somewhere else.  

2) Conventional eaters have been taught that the milk from a cow is needed and healthful.  Your parents did it, schools gave you a little cute carton of it at lunch, you see it advertised on the lips of hot people.  Why all of the advertising?  Why the push?  Nobody pushes juice or water the way they push cows milk.  It’s because the government makes money from your purchase.  Dairy is subsidized.  And I almost hate to point it out, but there are many people who would have a hard job hit if people were healthier. I do not believe the government wants people to be as healthy as they could be.  Dr.’s, lawyers, nurses, hospitals, insurance companies, pharmacies, salesmen…all of these people would feel the dramatic differenc in their businesses if people were healthier.  America pays more for our healthcare system (researchers, etc) than any other country and it has some of the most unhealthy people in the world!  2 + 2 = 7? 

3) Conventional eaters drink cows milk because they don’t know what other milks to drink!  What I mostly drink is organic soy milk, fortified with b12 and vitamin D.  Rice milk, almond milk, and coconut milk are all other delicious milks to enjoy. (and NONE of these plant based milks have cholesterol like cows milk does) I don’t ever partake in a plain glass of soy milk.  I don’t enjoy the flavor enough to go there.  But for cereal, baking, and cooking soy milk is great!  All of the other milks would probably be tastier if you had the urge to chug some milk.  But since milk is mostly used for cooking and baking, all of these milks would be delicious! 

4) Conventional eaters drink cows milk because they don’t know what cows must go through in order to produce milk in factory farms.  Cows are artificially inceminated, over and over, are allowed to feed their calf for 4 weeks and then their calf is taken from the mother to kill (boy) or be inceminated (girl) and this is how they keep the milk pumping.  

5) Conventional eaters don’t realize how cows milk is bad for your health.  The cows who are milked are unhealthy.  They are pumped with steroids and hormones to make them get as fat as possible as quickly as possible.  They are pumped with antibiotics to keep them alive through the disease covered environment they live in.  But what if I drink only ORGANIC cows milk? What if I just only drink antibiotic free range cows milk?  That is a healthy motive, but unfortunately it’s not quite going to spare you.  

This is a quote from a doctor who has performed the most extensive scientific research study on nutrition over  Dr. Colin T. Campbell PhD, “What protien consistently and strongly promoted cancer?  Casein, which makes up 87% of cows milk protein, promoted all stages of cancer.  What proteins did not promote cancer, even at high intake?  The safe proteins were from plants, including wheat and soy.”  Read whole exert here.  Before I started researching nutrition, I NEVER realized protein was in dairy!  I thought meat = protein and that’s it. But what I would really want to know is WHY people would alter their diet to just drinking organic and antibiotic free cows milk.  WHY do they even want to drink the milk from a cow?  When I drank cows milk, it was just because that’s what I had always done!  Not a strong reason and that’s why I had no problem letting it go.  

This is where the awareness comes in.  You know antibiotics are in your cows milk=bad.  But what cows suffer through to produce it=bad too.  Casein=bad too.  So why drink cows milk at all?  To fit in?  To stick to habit?  To follow the leader?  It’s certainly something to think about!  And be aware, once you let in the logic, research, and compassion for a vegan diet, it will make your life amazing!

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When D and I had Pesto PIzza, it was made by D himself so it tasted extra great.  There is something magical that happens when someone prepares a meal for you.  If you work full time and are the primary partner responsible for making meals (I’m sure VeganDad can relate), then you know the magic that happens when someone else does the cooking.  It’s just amazing. It’s real magic. 

Pizza is a beautiful healthful thing… when it’s plant=based!  When your pizza is not plant=based, you’ll likely have a pie covered in cheese for sure and likely pork too which is the formula for an unhealthy meal.  The last time I checked, the deliciousness from a good pizza comes from a tasty crispy crust, delicious sauce, and divine toppings.  If you aren’t looking to cut out great foods like pizza, but you are looking to lose weight or get healthy then a plant-based pizza is the perfect choice.

 

What You’ll Need:

1 hearty handful of fresh basil

1/4 cup olive oil

2 whole cloves of peeled garlic

1/4 cup pine nuts

1 batch whole wheat pizza dough

2 thinly sliced roma tomatos

1 tsp garlic powder

1 tsp onion powder

several thin slices of mozzarella rice cheese (not so many that cover the entire pizza)

crushed red pepper to garnish

How You’ll Do It:

Set oven to 375 degrees.  Divide pizza dough into two halves.  Manipulate dough into a square on a baking sheet.  Take effort to make the layer of dough even so that you don’t have pesto that seeps through to make soggy areas or areas of crust that burns.  Sprinkle the edges of the dough with garlic powder and onion powder.   Put basil, olive oil, pine nuts, and garlic in a food processor or The Magic Bullet Blender (which is what I use).  Combine these ingredients until a saucy and thin consistency is reached.  Taste to test and add more of an ingredient as needed.

Drizzle the Pesto over the crust.  Place thin slices of rice cheese on the dough, making sure not to cover it completely, and then place the tomatoes randomly on the dough.  Bake for about 15-20 minutes depending on your oven)  Slice into squares and enjoy!

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Why You’ll Love It:

   This whole wheat crust is packed with fiber.  It will facilitate colon health and regular bowel movements.  

Basil is the main ingredient in the Pesto Sauce which is a very healthful herb.  Basil is very high in Vitamin K, has anti-bacterial properties and is an anti-inflammatory food.   Basil is a highly fragrant and flavorful herb.  It has become one of the most commonly used herbs due to it complimenting so many different flavors.

 If you love easy meals that feature delicious herbs, try out some rosemary and marjoram in Hello Veggie Stew.

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Sometimes eating a plant-based diet can be hard when you are often on-the-go or if you really enjoy eating out.  I would like to provide, on occasion, features from local or chain restaurants.  Panera Bread has several things that are completely plant-based but few things behind the glass window of baked goods that are plant-based.

The three delicious baked goods you can embrace at Panera Bread are the Whole Wheat Bagels, Blueberry Bagels, and the Everything Bagel.  The Everything Bagel is my personal favorite and this is how I recommend enjoying it:

What You’ll Need:

Tofutti non-dairy non-hydrogenated cream cheese

1 Everything bagel, sliced and toasted

a few dashes of fresh black pepper

a small sprinkle of sea salt

1/4 roma tomato, thinly sliced and then halved

How You’ll Do It:

Slice your bagel and toast it.  Spread a moderate to minimal amount of Tofutti Better Than cream cheese over your bagel.  Dash your salt and pepper on top of your cream cheese, then add your tomato slices.  Enjoy!

 

 

 Why You’ll Love It:

 This delicious snack is very flavorful and filling.  I wouldn’t recommend it for regular consumption as much as I would for the occasional splurge.  The tomatoes add a great dose of vitamins to the meal and the Toffuti is packed with protein.  Since you’re choosing non-dairy non-hydrogenated spread over conventional cream cheese, you’re missing out on many factors that promote heart disease and damaged arteries. Wonderful!

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