Vegan Barbecue!!

Since I've stopped eating meat, really the only thing I miss is pulled pork sandwiches. During the summer, they used to be my favorite thing. I would scope them out and devour them. I haven't missed anything else, I make pretty good substitutes, if you ask me. But this is a hard texture and flavor to recreate. Well guys, sound the alarms. I found a solution. Jackfruit.

Yeah, I had never heard of it either. Until recently. In the past few months, I've seen countless recipes using jackfruit as a shredded pork substitute. I found a can at the Asian supermarket (make sure you get the green jackfruit in brine, not the ripe one in syrup). Jackfruit is the world's largest tree fruit. It's green and spiky looking, and it tastes kind of like a mango when it's ripe. When it's not ripe, it pulls apart and looks just like pulled pork!! It doesn't really have a flavor so it lends itself well to absorb whatever flavors you cook it with. So I whipped up a vegan pulled pork sandwich, complete with cole slaw and sweet potato fries. So yummy!!

Vegan Pulled Pork Sandwiches
1 can young green jackfruit, in brine
1/3 cup barbecue sauce, either store bought or homemade
1/2 cup water

For the cole slaw:
1/2 green cabbage, shredded
3 carrots, shredded
1/3 cup veganaise
3 tbsp apple cider vinegar
2 tbsp dijon mustard
black pepper to taste

Sweet potato fries:
1 sweet potato, sliced into fries
3 tbsp oil (I used safflower oil)
1 tsp each salt and black pepper

Preheat the oven to 450 degrees. Drain and rinse the jackfruit. Pull the pieces apart and shred them with your hands. Put these pieces in a saucepan with the barbecue sauce and water. Simmer this on low for an hour. If it gets dry, you can add more water. While this is getting barbecuey and delicious and tender, get started on your potatoes. Coat the potatoes in oil and spices and spread in a single layer on a cookie sheet. Pop those bad boys in the oven for about 30 minutes until they are crispy on the outside and soft on the inside. For the cole slaw, mix the veganaise, mustard, vinegar, and pepper in a small bowl. Then pour this over the cabbage and carrots. You could add other veggies too. My dad used to use bell peppers and onions and jalepenos, but I decided to skip that. Whatever you have on hand will work. Then get some toasty bread or a bun or something, and put a pile of jackfruit and a scoop of cole slaw on there. Then have some sweet potato fries and teleport to a summer barbecue.

Next recipe, jackfruit carnitas!! Nomnomnomnom

A Taste Of Greece

I've been in such a mood for Mediterranean food lately. (Did you guys see my post about my homemade tabbouleh?!) I think it's probably because I have inspiration from all the yummy herbs growing right outside my door. So I have two super delicious recipes for you. 

My first recipe is my new favorite lunch. It's really simple and really, really good. I get cravings for it. I don't know what to really call it. I'm usually too busy thinking about eating it to think of something to call it. Anyway, here's recipe number 1:

Avocado Cucumber Salad (it's the best I could come up with)
1 avocado, diced
1 cucumber, diced
1 cup grape tomatoes, halved
1/4 cup chopped fresh parsley (basil is good too)
juice of 1 lemon
2 tbsp olive oil
salt and pepper

Mix everything together in a big bowl. And that's it. Really. I usually put it inside a wrap or a pita, but sometimes I just put it on top of a salad. Either way it's delicious!!

Recipe number two came from scrolling through other posts and seeing a picture of falafel. It looked so yummy and golden and crispy and delicious that I had to make it for myself. I had all the ingredients on hand so I just threw it together. I always see falafel mixes at the store, and now I'm wondering why. It was so easy to make from scratch! I cooked the beans from scratch, but you can use canned too. 

Falafel
2 cups cooked chickpeas
1/4 cup bread crumbs
1/2 cup ground flaxseeds
1/3 cup chopped fresh herbs, I used a mixture of parsley and lemon balm
1/2 onion, chopped
3 cloves garlic, minced
juice of 1 lemon
1/2 tsp cumin
1/2 tsp red pepper flakes
salt and pepper to taste
1/4 cup vegetable oil

Put the chickpeas in a food processor and blend until smooth. In a big bowl, mix all the ingredients, except the oil, together with a fork to keep the mixture fluffy. Roll the dough into 1 1/2 inch balls and flatten slightly into patties. Heat the oil in a pan over medium high heat. Cook the falafel for about 3 minutes on each side until golden and crispy. It made a lot of falafel, so you'll have leftovers all week.

I had mine over salad with a lemon vinaigrette, and stuffed some of that into a pita, but you could be more traditional with tahini, hummus, tzaziki, cucumbers, and tomatoes. Or, OMG, you could put it with the avocado cucumber salad in a pita!!!!! I'm drooling just thinking about it. Looks like I'll need to buy some more cucumbers. And tomatoes. And pita bread. Hmmmmph.

Anyway, who knows what the flavor of next week will be. I haven't done Mexican food in awhile! What's your favorite kind of food?? Does it change weekly like mine?? Have a wonderful Meatless Monday everyone!!

Vegan Chocolate Peanut Butter Brownies!

So I'm sitting here after my workout, watching Chopped and procrastinating my studying, and I get a sudden craving for something chocolate. Buttttt I don't have any chocolate. Or anything sweet for that matter. So I opened my pantry and saw some peanut butter. It looked back at me and said; "Put me in some brownies, PLEASE!" And that's why I just had to do it. It's what the peanut butter wanted. I normally don't like peanut butter in my desserts, but you can't argue with the food.

Here's my recipe :)

Vegan Peanut Butter Brownies
1 1/2 cups whole wheat pastry flour
1 cup oat flour (oatmeal put in the blender until it creates a really fine powder)
2/3 cup cocoa powder (I used Hershey's special dark and OMG!)
1 1/2 cups sugar
1/2 cup peanut butter, divided
1 cup coconut oil, warmed
6 dates, pitted and soaked in 1 cup hot water
1 tsp baking powder

Preheat the oven to 350 degrees and lightly oil an 8 inch square baking dish. Sift together the flour, oat flour, cocoa powder, sugar and baking powder. Blend the dates with the water until it is smooth. Combine this with the oil and stir into the flour mixture. Stir in half the peanut butter. The batter will be really, really thick. Don't worry, you didn't mess it up! Gently stir in the rest of the peanut butter but don't combine it so you still have ribbons of peanut butter going through the chocolately goodness. Bake for 40-45 minutes until they are cooked through and delicious. If you're feeling extra sinful (and let's be real, when it comes to dessert, a little extra sin is always ok), top with some vegan coconut whipped cream.

I would post a picture, but the one I ate didn't look very pretty. But let me assure you, they tasted amazingggggg!! Sometimes you just have to let the food speak to you, so thanks for this awesome recipe, peanut butter!!

Coo Coo for Cookies :)

A few weeks ago, I wanted to celebrate my Sunday fun day with cookies, but not just any cookies, the chocolate chip cookies from the Red Velvet Cafe. I don't know how they fit so much delicousness into 27 calories of vegan heaven, but they make me so incredibly happy. They are the best cookies I have ever had. So I set out on a mission to recreate them. I first started by googling "Red Velvet Cafe recipes," no such luck, but hey it was worth a try. So I researched all kinds of vegan cookie recipes. Then I bought some of the Red Velvet Cafe ones to see the ingredient list (definitely not to eat in the car on the way home, I need instant gratification okay?!). I bought three kinds of flour and a giant jar of coconut oil. Yay!! I went home and started baking.

Then I failed miserably. I've been baking chocolate chip cookies for weeks to no avail. At least 15 unsuccessful batches of cookies. I can't get anything even remotely similar to those pillowy bites of heaven. Nothing even edible. So I've given up for now.

But no worries friends! I have a different solution. The best part of making cookies is eating the cookie dough throughout the baking. So while searching for cookie recipes, I came across a cookie dough recipe, which gave me the inspiration for these healthy, easy raw cookie dough bites. Prepare to have your mind blown.

Vegan Cookie Dough Bites
1 cup oat flour (put oats in the food processor until it becomes a fine powder)
1/3 cup dates, pitted and soaked in warm water for a few minutes, then drained
3 tbsp vegan butter
3 tbsp coconut oil (you can use all oil or all butter or any combination of fats, I just liked the flavors of these two)
3 tbsp applesauce
1/4 cup vegan chocolate chips

Combine all ingredients except the chocolate in the food processor until really well combined. Then stir in the chocolate chips, roll the dough into 1 inch balls, refrigerate or freeze, and eat!! If you're feeling really chocolatey, like I was when I made them, you can dip them in melted chocolate and serve them with chocolate covered strawberries.

While I continue my search for perfect vegan, whole grain cookies, these will provide a fine substitute for my chocolate chip cookie craving. 

Mary, Mary, Quite Contrary, How Does Your Garden Grow?

I've been working very hard lately to keep lots of little plant lives alive! I've never really had much of a green thumb, but so far, there's only been one casualty (sorry dill). Since I stopped working nights and had a little more time on my hands, I really wanted to start growing some of my own produce. I especially wanted to have an herb garden. Fresh herbs can be expensive to buy, but they are such a great addition to so many dishes and I love cooking with them. So I decided growing them would be really awesome. 

I also wanted to make my garden portable since I'll be moving in a few months. So I got some window boxes to plant my lettuce and herbs, some big barrels to plant my peppers and zucchini, a little pot for my aloe vera, a dish for some wheatgrass, and some hanging baskets for tomatoes and lavender. I went a little crazy and planted a lot of stuff so I'll need to thin out the little window boxes when the plants get bigger, but for right now they're fine.

I've been so excited to take on this project and grow my little garden. It's fun to see the seeds sprout their little green leaves and then turn into real plants! My herbs are getting really full and I can use them in my cooking now. My lettuce leaves are still too tiny to use, but hopefully they will grow big and strong soon. It's actually been a pretty relaxing and therapeutic process. It takes patience, which I generally have very little of, but it's really fun to watch. I did a lot of research and found that you can grow a lot of things by container gardening, so once I get the hang of it, I want to grow carrots and onions and all kinds of stuff, but that will probably have to wait for San Diego.

Here's what I did for my portable little garden. I ended up planting oregano, sweet basil, Thai basil, mint, rosemary, thyme, lemon balm, chives, cilantro, parsley, six varieties of lettuce and greens, chamomile, lavender, quinoa, zucchini, jalepenos, bell peppers, grape and roma tomatoes, aloe vera, wheatgrass, and strawberries! I bought some of the herbs as plants and some as organic heirloom seeds. The lettuce I bought all as organic seeds. The tomatoes, peppers strawberries, and aloe I bought as plants that just needed to be potted.  I also bought a lot of organic potting soil and some organic peet pods to sprout my seeds. Those were basically in a tray of 72 little pods of soil that you put the seeds in until they sprout.


I decided the arrangement that I wanted to plant everything in, and got started. For the plants, I just potted them in their various containers, but the seeds took a little more work. For everything except the wheat grass, I had to read the labels and do a little research and figure out the best way to get them to sprout. Some required soaking for different periods of time, they all required a different number of seeds per pod, and different watering schedules so I had to keep track of which seeds were where and what they all needed. After a few days, I saw little peaks of green poking through the soil. Once the sprouts were big enough, I transported those to the window boxes as well. I kept them inside until they grew a little stronger, then I moved them outside. For the wheatgrass, I just filled its container with soil and sprinkled the seeds over top, then a little more soil. Within days, the grass started growing, and now it's about 8 inches tall, and I juice it into my morning juice!!

Now that I have a robust little herb garden, I can use it in my recipes! Here's one that I can't stop eating lately!

Quinoa Tabbouleh
1 cup quinoa, uncooked
2 cups water
1 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
1 cup kale, chopped
1 cucumber, diced
1 roma tomato, diced
1 green onion, chopped
2 cloves garlic, minced
juice and zest of 1 lemon
2 tbsp olive oil
salt and pepper

Add the quinoa and water to a saucepan. Cover and bring to a boil, then turn the heat down to a simmer. Cook for about 12-15 minutes until all the water has been absorbed. Let this stand, covered, while you prepare the remaining ingredients. Mix everything into a big bowl, and it's ready to eat! Refrigerate the leftovers (if you don't eat it all!). It gets even more delicious the longer it sits so it's really yummy the next day. It's not traditionally made with quinoa or kale, but quinoa cooks really fast so I use it for everything, and I had kale in my fridge that needed to be used so there you go. That's what is great about this salad, you can add whatever you like or have on hand.

I hope you enjoy and I've inspired you to maybe grow a little herb garden yourself. You don't have to go all crazy and grow as much as I did, but you can even bring a little green into your life and grow some herbs on your countertop! Good luck green-thumbed friends :)

Diet of the Day

I'm going to start this post with a warning: I am not a nutritionist, a dietician, or a doctor (yet!!). I'm just a little self-educated blogger. This post is purely my opinion from personal research and experience so take it with a grain of salt. :)

"To eat is a necessity, but to eat intelligently is an art." - La Rochefoucald

It seems like every day, there's a new fad diet. From paleo diets, to low carb diets, to gluten-free, to raw food, to South Beach diet, to the Mediterranean diet, there are so many conflicting opinions on which diet is best for us. So I'm here to break it down and tell you the basics, as well as the pros and cons, to some of these diets that we've been hearing so much about.

Paleo Diet
Overview: This is a fairly new craze that focuses on eating lean cuts of unprocessed meats, vegetables, and fruits, and limits grains, dairy, sugar, salt, oils, and processed foods. It has a relatively low percentage of calories coming from carbohydrates because of the limitations on grains and sugar.
Theory: Since our bodies haven't changed too much in the past million years or so, supporters of this diet suggest that we eat food that we would have eaten a million years or so ago. Basically it's a caveman diet with food that we would have eaten before the development of agriculture.
Pros: I love that this is a diet that focuses on whole, natural, unprocessed foods and limits unhealthy sugars, oils and processed foods. I also like that while the diet is naturally low in carbohydrates, it doesn't completely restrict them, or completely restrict any particular macromolecule. It has a little more freedom in what you can eat than some of the other diets you'll see below.
Cons: I don't love that it is a diet with it's focus on animal protein. Animal protein can be high in saturated fat and is acidifying and hard to digest for the body.

Gluten-Free Diet

Overview: Gluten is a protein that is naturally occurring in wheat, barley and rye (and products containing these grains like bread, pasta, and baked goods). This diet basically eliminates those foods.

Theory: People with celiac disease cannot digest wheat, and some people have sensitivities to gluten even if they don't have celiac disease. Supporters of this diet also claim that wheat is an inflammatory and that most people can't digest wheat fully. They also say it can cause toxins to leak out of your digestive system and into your bloodstream.

Pros: If you have a sensitivity to wheat, this can really help you and make you feel much better, clearing up your skin, relieving stomach issues, and reducing asthma symptoms. 

Cons: Many gluten-free substitute products are now being marketed to keep up with this diet craze, but without whole grains, a lot of these foods are nutritionally deficient and can have more calories and fat with less fiber and vitamins. 

Raw-Food Diet

Overview: This diet is basically what it says. You eat raw food. Nothing is cooked over 115 degrees. Most followers are vegan, however some eat raw unpasteurized dairy products and fish. 

Theory: The theory is that essential enzymes are destroyed by the cooking process, and by eating raw food, you are eating food that is more "alive" and healthy. 

Pros: This type of diet focuses on lots of fruit and veggies and nuts and lots of good stuff. It naturally cuts down on calories and fat.

Cons: There is a TON of prep work and special equipment needed for this type of diet. Also, some nutrients are better absorbed when they're cooked, like lycopene in tomatoes, for example. And I like soup. And cold, raw soup just doesn't appeal. But you know, that's a personal thing. Maybe some people like cold soup. 

Atkins and Other Low Carb Diets

Overview: These low carb diets were very popular a few years ago. They involved limiting carbohydrates to almost none.  

Theory: When your body has extra carbs, it stores them as glycogen in your liver until you need them. When you need energy and you don't have any glycogen stores, your body breaks down fat to use as energy. One of the products of this break down is Acetyl-CoA. If you're still low on carbs this gets converted to ketone bodies in the liver to be used as fuel. This is known as ketosis. Developers of this diet claim that this can help you lose weight by burning fat. Eating less carbs also causes your insulin to not spike so your blood sugar is at a more constant level.

Pros: Initially this diet can help burn fat from your body. 

Cons: Fruits and vegetables are mainly carbs and cutting those out is never a good thing. This diet has more of an emphasis on protein, fats and processed foods, especially meat. Carbohydrates are the only fuel your brain can use. Cutting them down to such an extreme level can be dangerous. Ketosis is acidifying for your body and can be hard on your kidneys. Besides, carbs taste good. 

South Beach and Similar Diets

Overview: This is a less extreme version of the really low carb diets. This type of diet reduces, but doesn't completely eliminate carbs. It focuses on healthy fats and carbs with lower glycemic indexes (i.e. not super starchy or sugary foods). It allows healthy whole grains and unsaturated fats. 

Theory: Similar to the theory of Atkins.

Pros: This type of diet causes a person to see food items individually. Not just "carbs are good"/"carbs are bad," but instead "this kind of carb is healthy and this kind is less healthy."

Cons: These types of diets still criminalize one type of food, which are essential for a healthy diet. 

Mediterranean Diet

Overview: This is a diet that focuses on heart healthy fats, fruits and vegetables, red wine, seafood and whole grains. It suggests limiting sweets, meat, and processed foods. 

Theory: All the foods encouraged by this diet are foods foods that help keep your heart healthy. 

Pros: This type of diet makes you think about healthy foods in general and isn't complicated with what you can and can't eat. And any diet that tells me I need to drink more red wine is one I can get on board with. 

Cons: The only con I can think of is that you should watch which seafoods you choose because some can have high mercury levels and you want to make sure to keep those in check.

I have a previous post on vegan and macrobiotic diets if you want to check those out too. 

My ideal diet would be a kind-of-paleo, sort-of-raw, almost-vegan, nearly-macrobiotic, semi-Mediterranean,  one. There are aspects of all of these diets that I love, but I don't agree with any one in particular. I like the whole, natural approach of the paleo diet. I like the focus on fruits and veggies of the raw diet. I like the health benefits of the vegan diet. I like the balance of a macrobiotic diet. I like the focus on specific nutrients of the Mediterranean diet. I would like to have a diet that consists of vegan, natural, whole ingredients that are kept in their purest form to create a balance of the essential nutrients we need! Whew wouldn't that be awesome?! 

Food is a science to me. Perfecting a diet is difficult, and it's ok to not be perfect all the time. What is important is to keep the basic principles of nutrition in the forefront of your mind for most meals. You don't have to pick one of these diets and stick to it. You can make it your own and tailor it to your needs. And although achieving a perfect balance may be complicated, keep your food simple. The less processed it is, the better it is for you. Period. 

What's best for me may not be best for you, so if there is something you like from one of these diets, than incorporate that into your life. Experiment until you find a balance of nutrition that makes you feel good. Fueling your body with good stuff will improve your life in so many ways. Good luck everyone!! :)

Frankenfoods

This post came by request for a description of these chemicals in our food that you hear about in health articles and on the news. If you have any requests for a post, or something you'd like to learn more about, let me know and I'll work on it!!

One of the main reasons I choose whole, natural foods over more processed foods is the amount of chemicals and ingredients that can be added to these products. Many ingredients that are allowed by the FDA have been proven to cause all kinds of health risks. To avoid these yucky chemicals, it's best to choose items that have less than six ingredients, all of which you can pronounce. Anything that sounds like it's been made in a lab, is probably not good for your body. To avoid buying any potentially dangerous products, I'm going to tell you about the scariest ones. I've already mentioned artificial sweeteners and partially hydrogenated oils (trans fats), and I don't want to be too repetitive, so see my previous posts for that.

Sodium Nitrate and Nitrite
These chemicals are added to meats to preserve color and prevent botulism. They are also found naturally in small amounts in fruits and vegetables. Nitrate easily converts to nitrite so they are basically the same thing once inside your body. The problem is the quantity in which they are added to our food. Since these compounds are naturally in our bodies and food, we can metabolize them and they are safe, however, at high levels, they can be toxic. High nitrite levels have been linked to respiratory diseases and migraines. The bigger problem is that when these chemicals are in an acidic or very hot environment, like your stomach or the fryer, they convert to nitrosamines, very powerful carcinogens. The most common place to find nitrates or nitrites is in cured meats like hot dogs, salami, pepperoni and bologna. Try to buy these products made without nitrates if you can.

High Fructose Corn Syrup
High fructose corn syrup, or corn sugar, as it is now being marketed, is corn syrup that has been processed to convert some of the glucose to fructose to make is sweeter. It is commonly used in a lot of processed foods mainly because of the cheap cost of production. The government subsidizes corn production, as well as taxes imported sugar, so that makes it more appealing to big companies. Nutritionally, HFCS and sugar are similar, however, HFCS consists of glucose molecules and fructose molecules, while cane and beet sugars contain sucrose which is a molecule of glucose and a molecule of fructose chemically bonded. Because HFCS is an unnatural, processed substance, our bodies process it differently. HFCS is harmful because it disrupts your body's natural appetite functions. It makes you crave more sweet foods and spikes your insulin production. All sweeteners have similar effects, but it is better to choose more natural options, or better yet, choose whole natural foods that are unsweetened and unprocessed.

Monosodium Glutamate
Monosodium glutamate, or MSG, is a salt of the amino acid glutamate. It is used in foods to create the "umami" flavor or as a flavor enhancer to other tastes. Many people are sensitive to MSG and can get headaches, tightness or pressure in the face, rapid heartbeats, numbness in the limbs, chest pain, or trigger asthma symptoms. It has also been linked to obesity. Avoid buying products with MSG or hydrolyzed yeast or vegetable protein, which contain MSG.

Artificial Coloring
Foods marketed to children have to be fun so kids will want to eat them. Companies use artificial colors and flavors to make these foods more appealing. Red 40 and Yellow 5 and 6 make up most of the food dyes that are used and have been linked to hyperactivity and ADHD in children. These are the most common artificial colors, but not the only dangerous ones. Blue 1 & 2 and Red 3 may also cause cancer. Many brands now use fruit juices to color their products so try to find those varieties and avoid these yucky chemicals.

Bisphenol A
Bisphenol A, or BPA, is a synthetic hormone often found in canned foods. Because of it's chemical structure it's used to make plastics. It has been banned in baby bottles and has been labeled a toxic substance. People are most sensitive to this chemical during development because it can bind to the same receptor as natural estrogen and mimic its effects. It can also affect your thyroid. Make sure food containers and canned food you buy are BPA free. Also, this chemical is naturally made when acid from tomatoes react with can linings, even if the cans are BPA free so try to buy tomatoes in jars or cartons. Phthalate are another group of similar chemicals that should also be avoided.

BHA, BHT and Propyl Gallate
These three chemicals have been shown to cause cancer and are used as a preservative to keep fats and oils from going rancid. These are used in butter, shortening, cereals, chewing gum, dehydrated potatoes and packaged baked goods. The same properties that make these chemicals good preservatives are the properties that make them bad for you. They are easily oxidated and can cause cancer. They are hard for your body to process and eliminate. So again, avoid products with these substances.

Moral of the story: Buy whole, unprocessed foods and avoid additives that you can't pronounce. If it sounds like it will give you cancer, it probably will.