The Vegan Diet

July is Baked Bean Month!

2009-07-03T19:30:00.000+02:00

Hoping my Canadian readers had a great Canada Day and that my U.S. readers will have a terrific Independence Day tomorrow :)

This month is National Baked Bean Month in the U.S.A. Where would we be without baked beans? Beans, part of the legume/pulse family, have been cultivated for thousands and thousands of years, and in these tough times they should be very popular, being such an inexpensive and nutritionally complete staple food.

All varieties of beans are rich sources of protein. They are high in dietary fibre and other nutrients. The approximate daily values on a 2000 cal diet, depending on the variety of bean, of half a cup of beans are as follows: folic acid/folate-36%, dietary fibre-30%, manganese-23%, protein-15%, magnesium-12%, iron-11%, thiamine-11%, copper-10%, potassium-10%, selenium-8%, carbohydrates-8% and varied amounts of amino's like lysine. Half a cup of beans is approx 100 calories. Note that the iron they provide is non-haem iron, which is not easily absorbed by the body unless served with a vitamin C rich drink or fruit like a glass of citrus juice or freshly made tomato salad/juice.

Beans are very healthy for you. In the Dietary Guidelines for Americans 2005, scientists recommend that adults consume three cups of beans per week to promote health and reduce the risk of chronic diseases. Due to their high fibre content, studies have proved that beans are able to prevent diabetes and help lower LDL-cholesterol and so also protect us against cardiovascular disease. The insoluble fibre also helps to keep us regular and reduce the risk of constipation. The folic acid (folate) in beans makes them an excellent protein source for pregnant women. They also have a low glycemic index, so keep you from feeling hungry between meals.

Beans compliment cereals as beans are a rich source in lysine, but a poor source of methionine. Cereal grains are a poor source of lysine, but high in methionine and other sulphur amino acids. Therefore when beans and grains are served together in dishes like beans and rice, or tortillas and refried beans, they provide a complimentary protein profile.

Some people tend to stay away from beans and other legumes because they can cause discomfit due to intestinal gas. This need not be so as there are various aids like Beano, charcoal tabs and Vegan digestive enzymes, that can be taken with the mean and prevent this discomfort. Sometimes it is just the cooking method that needs to be looked at, like changing the water a few times while boiling or adding the sea vegetable kombu, cumin, fennel or ginger which have all been found to be especially effective in preventing the formation of gas when eating any legume or other high fiber foodstuff. Once beans are eaten regularly this problem also disappears in many people.

Storage of dry beans is easy as they keep for up to a year in an airtight container in a cool, dark, dry place. Canned beans can be stored up to 5 years in a cool area out of the sunlight. Always sort and rinse dried beans carefully before use as they may include small stones, fibres, or discoloured beans.

Getting back to baked beans. If you are unable to get tinned baked beans that are organic, low salt, low sugar, vegan and without additives like MSG, then it is far better to make your own homemade baked beans either with normal tinned beans that are suitable or organic dried beans. You will then be in full control of what you put in the sauce and how it tastes. Preparing the dried beans by soaking them overnight in water is said to be the best way and certainly better than trying to boil them up to quicken the process. In Summer, when hot at night, it is best to put the soaking beans in the fridge to prevent them fermenting.

Once soaked the easiest to cook them is in a pressure cooker or slow cooker, depending on how much time you have available. 1/2 cup raw beans equals approximately 1 1/2 cups cooked. Note that when cooking beans do not add salt or acidic ingredients like wine, vinegar or tomatoes as it will inhibit absorption of water and make the beans tough. Do not add baking soda or bicarb to beans at any time. Baking soda robs the beans of the B-vitamin thiamin and may affect the flavour of the cooked beans.Wait until fully cooked until doing so. Also, to prevent the beans getting mushy, always shake the pot and not stir towards the end of cooking. Cooked beans keep 4 to 5 days in the fridge and can also be frozen.

There are many other ways to use beans. Mix with rice, scatter on top of salads, add to pitas and tortillas, in spread and dips and even added to cookie recipes. Beans also make wonderful, highly nutritious sprouts.

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Fruity Baked Beans
For a tasty twist, add apples or pineapple to your baked beans. Fruit is a natural sweetener that adds flavor and nutrition to your dish.

Brandied Beans
Pour 2 - 15oz/425gms cans of baked beans into a 1 1/2 quart/1 1/2 litre casserole. Top with 1 16oz/454gms can of peach haves, studded with cloves. Pour ¼ cup brandy over peaches. Bake at 350F/175C for 30 minutes. Makes 4 to 6 servings.

Baked Beans 1
From Recipe Tips
Although this excellent baked bean dish requires quite a bit of time (several hours for soaking the beans and for baking), the effort is minimal and the result is worth the wait.

1lb / 450gms dried beans
1 onion, chopped
2 carrots, chopped or coarsely grated
2 celery stalks, sliced thinly
4 garlic cloves, minced (optional)
1/4 cup brown sugar
1/2 cup ketchup
1 tbsp Worcestershire sauce
1 tbsp soy sauce
1 tsp black pepper, preferably freshly ground
salt, to taste

Sort and rinse beans. Put in 4 quart/ 4 litre Dutch oven or heavy pot with lid. Cover with 2 quarts / 2 litres water, bring to a boil, and cook 2 minutes. Skim off any foam, cover, and let stand for 1 hour. (Or, cover beans with 2 quarts water and let stand 8 hours or overnight, refrigerated.) Preheat oven to 300F/150C. Add all remaining ingredients, except salt, to beans and their soaking water (I prefer fresh water ~ Jackie). Stir well, cover, and bake for about 2 hours. Remove cover and continue baking until beans are tender, about 1 additional hour. (Or, simmer on stovetop, lid ajar, until beans are tender, about 2 hours. Check occasionally to make sure they aren't dry--add more water if necessary.) Taste for seasoning, add salt to taste.
TIP: Allow plenty of time--older beans take longer. Serving 8 x 1 cup.

Baked Beans 2
From Recipe ZAAR
"This is a less-sweet baked beans recipe that's better the second day. I really like the different flavour of this one. Although the recipe says to cover while cooking, I left it uncovered since it seemed juicier than I wanted. This was no problem and it did work to thicken them up. From Eden Organic Foods." ~by Vino Girl

1 tbsp olive oil
1 cup onion, diced
2 garlic cloves, minced
1 - 15oz/425gms can (or 2 cups cooked) great northern beans/large white beans, do not drain
1/2 cup tomato, crushed (canned or fresh)
2 tbsps pure maple syrup or barley malt syrup
1 tbsp soy sauce
1tbsp mustard

Preheat oven to 350F/175C. Heat oil; sauté onions and garlic. Mix all ingredients together and place in a casserole dish. Cover and bake for 25-30 minutes. Serves 5.

Baked Beans 3
From the Vegetarian Times
Baked beans were meant to be doctored up to suit a cook’s taste, so feel free to make these with more or less sugar, a spicier salsa or mustard, and add-ins such as soy sausage or soy hot dogs.

1½ cups dried red kidney beans
2 medium onions, thinly sliced (3 cups)
1 8-oz/227gms jar medium salsa
1/3 cup dark brown sugar
3 tbsps yellow mustard

Soak beans in 6 cups water overnight. Drain; reserve soaking liquid. Coat Dutch oven with cooking spray, and heat over low heat. Add onions, cover, and cook 15 minutes, or until browned. Stir in 1 cup soaking liquid. Simmer 5 minutes, scraping up onion bits stuck to pot. Stir in remaining ingredients and 5 cups water. Cover, and cook 1½ hours. Uncover; simmer 1 hour more, or until sauce has thickened. Serves 8.

Baked Beans 4

1 1/2 cups navy beans soaked
3 1/2 cups water
1 tbsp tomato paste
1 onion, sliced
1 tbsp cider vinegar
2 tbsps molasses
1 tsp dry mustard
1/8 tsp cayenne pepper
1/4 tsp salt

Drain soaked beans. Combine with water in a large saucepan and bring to a boil. Lower heat and simmer until tender, about 2 hours. Drain. Add remaining ingredients and combine in a baking dish, stirring well. Cover tightly and bake at 350F/175C for 30 minutes. Remove cover and bake for 30 minutes more.

beans baked+bean+recipes vegan+baked+beans vegan+diet bean+nutrition

Pine Nut.....Nut or Seed?

2009-06-11T12:04:00.000+02:00

A pine nut, although looked on as a nut in the culinary sense, is actually a seed.

For thousands of years, pine nuts have been extracted from pine cones and eaten wherever pine trees (family Pinaceae, genus Pinus) grow. From the Romans to the Native American tribes like the Washo and the Shoshone, they have been a popular food. They have a delicate, nutty flavour and are also known as pine seeds, pine kernals, pinon and pinoli.

Pine nuts have a high protein content and with their excellent unsaturated fat content, satisfy the appetite. This high protein source makes them a favourite of Vegans everywhere. Although excellent for dieters they should be eaten in moderation due to their high oil content which is around 50%. Pine nuts also contain vitamins A and B (thiamine, niacin, and riboflavin), folic acid, calcium, potassium, phosphorus, magnesium, iron and are a rich source of amino acids.

They are excellent for cardiovascular health as they contain oleic acid which helps to eliminate triglycerides. Pine nuts are said to alleviate morning sickness in pregnancy. They are also believed to be an appetite suppressant due to a hormone called cholecystokinin and pinolenic acid, both of which they contain.

The high oil content makes pine nuts turn rancid quickly so it is best to store them in an airtight container in the refrigerator. They can also be frozen. Great to eat as they are, in home-made pesto and in vegetable dishes. Enjoy!

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Yummy Vegan Pesto Classico
From All Recipes
This is a classic recipe I use and love. Nutritional yeast is substituted for the traditionally used dairy. Tasty on pasta, bread, sandwiches, omelets, etc. Try adding sun-dried tomato slices post-completion for an added boost of rich flavor. It also freezes beautifully. ~ CANDIEDVIOLET

1/3 cup / 45g pine nuts
2/3 cup / 160ml olive oil
5 cloves garlic
1/3 cup / 40g nutritional yeast
1 bunch fresh basil leaves
salt and pepper to taste

Place the pine nuts in a skillet over medium heat, and cook, stirring constantly, until lightly toasted. Gradually mix the pine nuts, olive oil, garlic, nutritional yeast, and basil in a food processor, and process until smooth. Season with salt and pepper.

Raw Sweet Potato Salad
From Karen the Raw Food Coach's Newsletter
If you're like me - a former potato-holic AND you love traditional potato salad, then you will adore this recipe. Before you start worrying about chowing down raw potato - don't panic! We are using SWEET potatoes here, a very different animal (so to speak!), which make for a very delicious, satiating and more-ish recipe that you'll want to print off and use over and over again. And even if you don't like sweet potatoes, just the mayo recipe alone is worth having as it's totally delicious and versatile. ~ Karen

1 large sweet potato
1 bunch spring onions (green onions)
1 handful of fresh chives

For the Mayo
1 cup water
1 cup macadamia nuts
1 cup pine nuts
1 ½ cups cashew nuts
½ tsp Himalayan crystal salt
1 tbsp apple cider vinegar
2 tbsps lemon juice

Chop the sweet potato into bite sized pieces and place in a bowl. Finely slice the chives and spring onion and add to the potato pieces, stirring around to mix things up. Prepare the mayo by blending all of the mayo ingredients in a blender or food processor (makes 4 cups). Add the mayo to your potatoes stirring in as you go. Stop adding when you feel your potato salad is gloopy enough! Save the extra mayo in the fridge - it will keep for about 5 days. Enjoy your potato salad on its own or served with a big juicy salad. Makes a great main meal side dish or a quick snack if you want something grounding but filling. Let me know how you like it!
RAW COACH'S TOP TIPS: Add in any other fresh herbs, garlic, fresh chopped onion or even curry powder for something a little bit different. Use the mayo for combining with freshly grated carrot cabbage and onion to make a fab coleslaw!

Quinoa, Corn, Pine Nut and Zucchini Medley
From the Vegetarian Times
The nice thing about using quinoa, in this tabbouleh-style salad is that it doesn’t soak up all the dressing and dry out over time.

Quinoa Medley
1 cup quinoa
1 cup fresh or frozen corn kernels, thawed
1 medium zucchini, diced (about 1 cup)
4 green onions, thinly sliced (about 1/4 cup)
1/4 cup chopped cilantro
2 tbsps chopped fresh mint, plus sprigs for garnish
1/4 cup pine nuts

Dressing
3 tbsps extra virgin olive oil
2 tbsps orange juice
1 tbsps lemon juice
1/4 tsp grated orange zest

To make Quinoa Medley: Bring 2 cups water to a boil in medium saucepan. Stir in quinoa, cover, and reduce heat to medium low. Simmer 15 minutes, or until quinoa is tender and opaque and liquid is absorbed. Let stand 5 minutes, then transfer to large bowl. Fluff with a fork, and cool. Fold corn, zucchini, green onions, cilantro and mint into quinoa. To make Dressing: Whisk together oil, orange juice, lemon juice and orange zest in small bowl. Season with salt and pepper. Drizzle dressing over quinoa mixture, and toss well. Sprinkle with pine nuts, garnish with mint sprigs, if desired, and serve at room temperature. Serves 6

Dandelion Salad with Pomegranate Seeds, Pine Nuts, and Roasted Delicata Squash
Adapted from Bon Appetit

6 tbsps pomegranate juice
1 1/2 tbsps balsamic vinegar
1 1/2 tbsps red wine vinegar
1 cup extra virgin olive oil
2 unpeeled medium delicata squash or 1 medium acorn squash, halved, seeded, cut into 24 wedges total
1 lb / 1/2 kg dandelion greens, thick stems trimmed, leaves cut into 2-inch lengths (about 12 cups)
1 1/2 cups pomegranate seeds
1/4 cup pine nuts, toasted

Whisk pomegranate juice and vinegars in bowl. Gradually whisk in oil. Season with salt and pepper. Re-whisk before using. Browned squash wedges, on both sides, in pan with a little heated olive oil. on both sides. Transfer squash wedges to rimmed baking sheet. Sprinkle squash with salt and pepper. (Can be prepared 6 hours ahead. Let stand at room temperature.) Preheat oven to 450F/230C. Transfer squash to oven; bake 20 minutes. Mix greens, pomegranate seeds, and pine nuts in large bowl. Toss with half of dressing. Divide among plates; top with squash. Drizzle with dressing. Makes 8 servings.

Technorati tags: pine+nuts pine+kernals vegan+pesto sweet+potato+salad+recipe pesto+recipe

Asparagus for Mum

2009-05-08T20:46:00.000+02:00

Wishing all my readers who are Mum's a very happy Mother's Day this Sunday. Why not treat Mum to a home made brunch or lunch with a tasty but healthy, asparagus recipe? See below for some ideas.

Asparagus whether fresh, frozen or tinned, is one of the little luxuries most women love due to it being low in calories and sodium. It contains excellent amounts of folic acid (folate is very necessary for Mums-to-be), vitamins A, C & K, and dietary fibre. Asparagus also contains good amounts of tryptophan, manganese, copper, phosphorus, iron, zinc, magnesium, selenium, calcium, potassium, rutin and the B vitamins.

Like onions, leeks and garlic, asparagus is a member of the Lily family. Originating in Southern Europe and cultivated for well over 2000 years, asparagus was loved by the Greeks and Romans as a cleansing and healing plant. Culpepper, the herbalist, said that "The decoction of the roots boiled in wine, and taken is good to clear the sight, and being held in the mouth easeth the toothache." He also stated that it "Helps those sinews that are shrunk by cramps and convulsions, and helpeth the sciatica". Due to it's anti-inflammatory properties Chinese herbalists have used asparagus root for hundreds of years to treat many health problems like arthritis. It is also known as a natural diuretic, an anti-viral and immune booster, and helps maintain normal heart function. Modern studies have also shown that a prebiotic fibre in asparagus helps to stimulate the growth of the friendly probiotic bacteria in our gut and therefore helps to maintain digestive health.

NOTE: Purines in asparagus can lead to excess accumulation of uric acid in the system so if a person suffers from gout or kidney stones it is best to limit the amount of asparagus eaten.

Asparagus is available both in green and white varieties with spears ranging from pencil-thin to a jumbo size. A purple variety now available in some countries. When choosing fresh asparagus look for firm spears with closed, compact tips and uniform size to help when cooking. Larger diameter spears are more tender. To store, rinse, pat dry, trim stems and wrap or place in covered contained and placed in fridge. Will keep well there for a couple of days. Asparagus is easy and simple to prepare as the spears can be eaten raw, steamed or stir fried for a 5 to 10 minutes, or roasted/grilled for a short period, depending on their size. Microwaving often makes them tough if overcooked. The spears can be used in many dishes from soups to salads. It is a personal choice whether you peel them or not, I do not.

For people wishing to grow their own organic asparagus please visit Garden Zone which gives simple instructions how to do so. The spears can be harvested fom the 2nd year of growth and the plants have been know to last up to 15 years in a home garden. Tomatoes are an excellent companion plant for asparagus, they prevent beetles from infesting the asparagus, and a chemical in asparagus kills nematodes which often kill tomato plants by infecting their roots.

Enjoy the simple recipes below and give your Mum a treat by making one of them.

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Raw Asparagus Cream Soup
From Tommie of Awesome to be Rawsome

6 or 8 tender asparagus spears
1/4 cup really raw cashews
juice of half a lemon
sea salt to taste (optional)
water

Break off the tough ends of the asparagus spears where they will snap easily. Cut off the tender tips and squeeze lemon juice over them. Cut remaining spears into pieces and put into blender with the cashews. Cover with water. Blend until very smooth. Taste and add sea salt if desired. Cut the tips into small pieces and stir in with the lemon juice. Serve in a soup mug. Serves 2.

I put in some kelp noodles I’d cut in spoonable sized lengths and soaked in the lemon with the tips. It was so good I would have stuck my head inside the blender container to lick every drop if I could. I’ll be buying more asparagus, for sure. ~ Tommie

Vegan Asparagus and Phyllo Cigars
From the Vegan Chef

1/4 cup freshly chopped dill
1/4 cup freshly chopped parsley
1/4 cup freshly snipped chives
1 tbsp finely grated lemon zest
6 sheets phyllo dough, thawed
olive oil
6 tbsps sesame seeds, toasted
24 asparagus spears, tough ends trimmed

In a small bowl, place the chopped dill, parsley, chives, and lemon zest, toss well to combine, and set aside. On a work surface, place one sheet of phyllo dough, and cover the remaining with a clean towel to keep them from drying out. Brush the phyllo dough with a little olive oil, then sprinkle 2 tablespoons of the herb mixture and 1 tablespoons sesame seeds evenly over the entire surface. Using a sharp knife or pastry wheel cutter, cut the sheet of phyllo dough vertically into 4 strips. For each strip of phyllo, place the end of one asparagus spear at the bottom edge, then tightly roll at a slight diagonal to enclose the length of the spear of asparagus, and tuck in the end of the strip of phyllo at the tip of the asparagus. Transfer the phyllo-wrapped spear to a large plate. Repeat the rolling procedure for the remaining strips and then repeat the entire procedure for the remaining sheets of phyllo dough and asparagus spears. When all of the phyllo cigars have been assembled, cover them with a clean towel and place them in the refrigerator to chill for one hour or more. Transfer the phyllo cigars to a non-stick cookie sheet and bake them at 425F / 220C for 18-20 minutes or until the phyllo dough is lightly browned and crisp. Yield: 2 Dozen.

Asparagus with Shiitakes, Shallots, and Peas
From Whole Living

2 tsps extra virgin olive oil
5 shallots, halved and thinly sliced lengthwise or bunch spring onions chopped
8 ozs / 225gms shiitake mushrooms, stems removed
coarse salt
Ground pepper
1 1/2 tsps grated lemon zest
1 1/2 tsps chopped fresh tarragon
2 medium thick asparagus bunches, tough ends removed, cut on diagonal into 2" / 5cm lengths (approx 2lbs / 1kg pounds)
1 cup frozen peas
2 tsps fresh lemon juice

In a large nonstick skillet or wok with a lid, heat oil over medium. Add shallots and cook until they begin to color, about 3 minutes. Add mushrooms, season with salt and pepper, and cook, tossing occasionally, until mushrooms and shallots are tender, 3 to 5 minutes. Transfer to a bowl. Add lemon zest and tarragon; toss to combine. In the same skillet, bring 2 inches of water to a boil. Add asparagus, season with salt, cover, and cook until asparagus is bright green and tender, 3 to 4 minutes (timing will vary depending upon thickness of asparagus). Add peas to skillet, and then drain. Transfer to bowl with the shallots and mushrooms, add lemon juice, and toss to combine. Serves 6.

Couscous with Green and White Asparagus

1 1/2 cups stock
1 cup couscous
3/4 lb / 350gms / 2 cups green and white asparagus, ends trimmed, cut in half
Kosher salt and freshly ground black pepper
1/4 cup chopped arugula (rocket)
2 tsps extra-virgin olive oil

In a medium pot, bring the stock to a boil. Add the couscous, stir, and bring to a boil. Remove from the heat. In a large pot of boiling water, blanch the asparagus and then transfer to a bowl filled with ice water. Season the couscous with salt and pepper. Stir in asparagus, cover, and let stand 5 minutes. Fluff with a fork and transfer to a bowl. Stir in the arugula and olive oil, season with salt and pepper, and serve. Serves 4.

Roast Tomatoes with Asparagus & Black Olives
From BBC Good Food

2ozs / 50g cherry tomatoes
extra-virgin olive oil
6 garlic cloves , peeled and halved
24 asparagus spears
a handful of black olives , stoned and chopped

Preheat the oven to fan 180C (350F)/conventional 200C (400F) /gas 6. Spread the tomatoes out on a large baking tray and prick each one with a fork. Sprinkle with olive oil, sea salt and freshly ground black pepper and scatter with the garlic. Roast in the oven for 15 minutes. Lay asparagus flat in a large frying pan over a medium heat. Splash with 3 tbsp olive oil, sprinkle with sea salt and freshly ground black pepper. Roll the spears until they're hot and evenly coated with oil. Remove tomatoes from oven and pour off the excess juice. Push tomatoes to one side of tray and lay asparagus next to them. Return to oven and roast for 15 minutes. Sprinkle with the olives before serving warm or at room temperature. Vegetables can be done up to two hours before serving and kept at room temperature.

Asparagus with Vegan Hollandaise
From the Vegetarian Times

1/2 cup silken tofu
2 tbsps lemon juice
1 tbsp nutritional yeast
1/2 tsp salt
1/8 tsp cayenne pepper
1/8 tsp turmeric
2 tbsp corn oil
2 lb / 1kg asparagus, trimmed

Heat tofu on plate in microwave 30 to 45 seconds, or until warmed through. Transfer to food processor, and purée until smooth. Add lemon juice, nutritional yeast, salt, cayenne, and turmeric; pulse until well combined. With food processor running, add oil in steady stream to finish sauce. Steam asparagus 2 minutes, or until crisp-tender. Drain, and serve with sauce. Serves 6

Previous Blog Recipes:
Avocado and Asparagus Salad
Asparagus Stir Fry with Grapefruit and Almonds
Baked Asparagus

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Prevent Bone Loss and Reverse Osteoporosis--Without
Dairy Foods, Calcium, Estrogen, or Drugs (Paperback)
Technorati: asparagus] asparagus+recipes vegan+recipes

Earth Day 2009

2009-04-22T15:07:00.003+02:00

A happy Earth Day to everyone. May we all be more aware and caring of our one and only home, the Earth.

Most people by now are aware that the animal factory farming produces more greenhouse gases than all the SUVs, cars, trucks, planes, and ships in the world combined. Yet even with the stats that are available the majority are not willing to stop eating or reduce the amount of animal products consumed by their families. Hopefully this year will be different as people are now seeing the huge impact Global Warming is already having on our climate.

Also, do not to forget health issues encountered by more and more children, due to medication and additives given to animals and then passed on to them by this factory farmed meat, chicken and fish.

The horrors faced by animals in this industry is disgusting and certainly one wonders where the words humane and humanity come from, as many "humans" do not fall within either category by their ill use of them.

Useful Earth Links
GoVeg Factory farming video "Meet your Meat".
Farm Sanctuary Campaigns and Fact Sheets
Earth Day Network environmental fact sheets.
The World's Shortest Comprehensive Recycling Guide.
Kaboose Earth Day Crafts and Printables for Kids.

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Fruit Smoothies
From Peter Glickman of the Master Cleanse
For those concerned about their protein in the morning or wonder what to have instead of eggs to start their day, this smoothie makes a wonderful start.

Ingredients: Soaked flax seeds, Banana, Fresh or frozen fruit and water (dates and grated orange rind optional)

1. Place 1-2 heaping tablespoons of soaked Flax Seeds* in your blender.
2. Add 1-2 cups of water.
3. Turn on high speed until the seeds turn thick and "goopy." Add more water if needed.
4. Add one peeled banana.
5. Add frozen or fresh fruit. If you didn't add frozen fruit and want it chilled, add ice cubes.
6. If you want it sweeter, add 4 - 6 soaked dates without the pits.
7. If you want a nice orange tang, add a bit of grated orange rind.
8. Mix and match any fruits you like:
Strawberries and bananas;
Peaches, strawberries and bananas; or
Peaches, pineapples, bananas and coconut.
9. Add raw (unroasted) carob powder to any smoothie.

* I keep a container of flax seeds soaking in the refrigerator just like other people keep milk or eggs on hand. I also keep a small dish of soaking dates in water to use as a sweetener.

earth+day global+warming environment factory+farming

My Third Blogiversary

2009-03-31T12:16:00.005+02:00

It is my 3rd Blogiversary and what a fun ride it has been. I am actually amazed that I have lasted this long as I thought I would run out of ideas within a few months. I might not post as often, but thankfully I am still able to keep going after a bit of scratching around in books and in files on my hard drive.

I want to thank all those great bloggers who take the time to visit. Whether it's for a quick read, to drop a card or taking the time to leave a comment, I still get thrilled every day when seeing who has popped by and I do try to reciprocate and visit them all. I must also thank those who have added me to their blogrolls as that does generate like minded visitors. Thanks guys.

Thanks need to go to those great chefs on the internet from whom I cadge recipes for this blog. I cannot give my own recipes as my meals are made up of whatever organic veggies and other ingredients I am lucky to find that week. Plus I hardly ever measure most ingredients. Probably why I never became any good at baking!

I also thank the owners of the blogging programs where the majority of my visitors originally come from (very few come via search engines despite what the gurus keep saying). I belong to many, some since I started and some quite recently. To name just a few of the many that come to mind, Technorati , Blog Explosion , BlogVillage , FuelMyBlog , BlogCatalog , MyBlogLog, and recently Facebook's NetworkedBlogs.

Thanks again.

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Celebration Raw Chocolate Cake
From The Best of Raw Food
Serves 10

Ingredients for the crust:
1/2 cup cocoa powder
1/2 cup carob
1/2 cup finely ground almonds
1/3 cup agave syrup
1/4 cup coconut or cacoa butter
Pinch of sea salt

For the chocolate filling
2 cups cocoa powder
1.5 cups agave syrup
1 cup coconut or cacao butter
1 tbsp Vanilla extract (optional)
1 tbsp Lucuma Powder (optional)
1 tsp Maca Powder (optional)

For garnishing:
Strawberries, raspberries, or oranges for garnishing.

Crust:
Combine and mix all ingredients. You can best do this by hand or standing mixer). It should have a dough-like consistency. Press the dough evenly into a 7 inch tart pan. (A removable bottom, a plastic cling wrap lining or one of these new flexible silicon pans are easiest.) Chill in the fridge for at least an hour if you have time.

Filling:
Blend all the ingredients in a blender until very smooth. Poor into the cake crust. Put the cake back in the fridge and chill for at least another hour.

Before serving, decorate the cake with the berries, orange or other nice looking fruit.

Technorati Tags: raw chocolate cake the+vegan+diet Blogiversary

Iron in a Vegan Diet

2009-03-09T16:39:00.004+02:00

Many ask if I am anaemic as I do not eat red meat....I am not! You do not have to eat red meat , or any animal product for that matter, to get your daily iron requirement. There are many vegetable sources, for instance dark green leafy vegetables and dried beans contain more iron per calorie/kilojoule than meat.

Iron is required in the formation of red blood cells. Lack of iron leads to anaemia which even in a mild form can cause headaches, fatigue, dizzy spells and brittle nails. If not treated severe anaemia can even lead to angina and heart attacks. Iron is also required by the body's enzymes and the immune system for them to function efficiently. Suggested RDA for vegan men and post-menopausal women is 14 mgs per day and pre-meopausal women 33 mgs per day.

Iron comes in two forms, the easily absorbed heme iron and the less easily absorbed non-heme iron. The vegan plant based diet contains non-heme iron. This causes no problems as vitamin C vastly increases iron absorption therefore by adding fruit or veggies to an iron content food is all that is required. Cooking also increases the amount of available non-haem iron in vegetables. This fact does not affect raw vegans due to their high intake vegetables and fruit.

Another interesting fact on absorbtion is that that iron is stored in the liver and if your stores there are high, your body absorbs less iron and if low your body absorbs more. Note also that calcium and tannins reduce iron absorption so tea, coffee, and calcium supplements should be taken several hours before a meal.

If you opt for an iron supplement take the recommended dosage as too much iron can be dangerous. Take on an empty stomach. Some people have poor reactions to them so taking a "gentle iron" form is found much more preferable or taking a liquid iron tonic made up of extracts from fruit, veggies and herbs.
IMPORTANT NOTE: Iron supplements can also cause reactions with certain medicines so check with you pharmacist before taking them.

Examples of veggie iron content (mgs) :

Black beans, cooked - 1 cup - 3.6
Blackstrap molasses - 2 tsp - 2.4
Chickpeas, cooked - 1 cup - 3.2
Figs, dried - 5 med - 2.0
Green beans, boiled - 1 cup - 1.6
Lentils, cooked - 1 cup - 6.6
Oatmeal, cooked - 1 cup - 1.6
Peas, cooked - 1 cup - 2.5
Potato - 1 large - 3.2
Quinoa, cooked - 1 cup - 6.3
Romaine lettuce - 1 cup - 3.4
Soybeans, cooked - 1 cup - 8.8
Spinach, boiled - 1 cup - 6.4
Swiss chard, cooked - 1 cup - 3.7
Tahini - 1 tbsp - 1.4
Tempeh - 1 cup - 3.8
Thyme, dried, ground - 2 tsp 3.6
Tofu, firm 1 cup - 3.6
Tomato, ripe - 1 cup - 4.5
Turmeric, powder - 2 tsp - 1.9
Turnip greens, cooked - 1 cup - 3.2

So it is important to add iron foods daily. This is not hard as a simple bean recipe with fresh tomato sauce or a baby spinach salad with citus juice or fruit can be made in minutes.

***********************

Iron Booster Fruit Smoothie
A great recipe from Smoothie Recipes (Australia)
Excellent for celiac’s and others who suffer from iron deficiency anaemia.

1 cup of apple juice (0.6)
1 cup of prune juice (3.0)
1 medium banana roughly chopped (0.3)
2 tsps Spirulina powder (Brands vary in Iron content) (1.8)
1 teaspoon of magnesium supplement powder * (Optional)
6 ice cubes

Blend and serve. Total Iron content 5.7 mg

*Those suffering from celiac disease may also have trouble with absorbing magnesium. Magnesium deficiency results in your muscles cramping and causes muscle spasms. This smoothie adds a supplement to boost magnesium levels.

Fresh Apple Muffins
From PCRM Recipe of the Week Newsletter
Makes 12 muffins (each containing 3.5mgs iron)

3 cups whole-wheat pastry flour
1/2 cup sugar or other sweetener
2 tsps baking soda
1/2 tsp salt
2 cups finely chopped green apple (about 2 medium to large apples)
1 1/2 cups fortified soy- or rice milk
2 tbsps cider vinegar
1/3 cup blackstrap molasses
3/4 cup raisins
1/2 cup chopped walnuts
vegetable oil spray

Preheat oven to 375F/200C. Mix flour, sugar or other sweetener, baking soda, and salt. Set aside. Put apples in a large mixing bowl and add non-dairy milk, vinegar, and molasses. Add flour mixture and stir until just mixed, then stir in raisins and walnuts, if using. Spoon batter into vegetable oil sprayed muffin cups, filling to just below tops. Bake 30 to 35 minutes, until tops of muffins bounce back when lightly pressed. Remove from oven and let stand about 5 minutes, then remove from pan and cool on a rack. Store in an airtight container.

Wilted Spinach Salad with Chickpeas
From Martha Stewart

1 lb/4 cups/450 gms cherry tomatoes
1 lge can 19 oz/540 gms organic chickpeas
4 tbsps olive oil
coarse salt and ground pepper
2 tbsps vinegar
1 lb/450 gms baby spinach
1/2 cup slivered black olives

Heat broiler. On a broiler-safe rimmed baking sheet, toss cherry tomatoes with chickpeas with one tablespoon olive oil; season with coarse salt and ground pepper. Broil, tossing occasionally, until tomatoes are slightly charred, 15 to 20 minutes. Meanwhile, in a large bowl, whisk together remaining 3 tablespoons olive oil and white-wine vinegar; season with salt and pepper. Add baby spinach, hot vegetables, and black olives. Toss with vinaigrette (spinach will wilt slightly). Serves 4.

Technorati Tags: iron vegan+recipes vegan+health vegan+nutrition vegan+blogs

Society For Animals In Distress

2009-02-20T09:03:00.004+02:00

Ukash in association with Afrigator is currently running a competition where bloggers can choose which charity, listed at The Trust, inspires them the most and do a post on it. The blogger and the charity which wins will each receive R3000.

I was pleased to see one of my favorite animal charities listed, the Society For Animals In Distress, whose mission is to protect animals, healing their sickness, fighting ignorance, empowering others to do the same. For over 50 years, without governmental assistance, they have worked to create a safe and healthy environment for all animals by administering professional veterinary care to animals belonging to low and no income earners both on site and in their farm hospital.

Teams of animal welfare assistants are dispatched daily to Tembisa, Winnie Mandela Park, Ivory and Ebony Parks, Diepsloot, Olievenhoutbosch, Mooiplaas, Zevenfontein and Cosmo City in vehicles equipped with two-way radios and veterinary supplies.

They have an ongoing initiative in 14 local coal-yards overseeing the health and wellbeing of some 365 working horses and donkeys and they have now also introduced a voluntary skills’ development programme, which has seen the graduation of two coal-yard residents, who are now self-employed, in the disciplines of farriery and harness-making.

Education is extremely important to them and almost 10,000 children in 53 disadvantaged learning centres have already benefited from their basic animal care classes. Children are taught the importance of nutrition, vaccination, disease-prevention, and the basic needs of domestic animals with huge emphasis placed on sterilisation.

Thankfully they are also making people, in all income brackets, aware of the living hell that battery chickens go through to provide eggs. 18 million laying hens in SA live their lives in huge sheds filled with rows and rows of tiny cages. Five hens occupy each small cage. The hen is de- beaked so that when she goes crazy in this little space, she does not peck her cage mates to death. Remember if you still buy battery eggs, you might as well have put her there yourself.

The Society for Animals in Distress well deserves our help so if you feel that you would like to make a donation via credit card to this charity or any other, visit The Trust Website.

Note: If you intended putting in an entry for your favorite charity, today 20th February is your last chance to do so :)

The Exotic Kiwifruit

2009-02-05T23:06:00.007+02:00

Kiwifruit or as it was known previously the Chinese gooseberry is indigenous to S.E. Asia. It was brought to the West and New Zealand by returning missionaries and agents of the Royal Horticultural Society of Britain around the end of the 19th Century. Kiwifruit was looked on more as an exotic garden plant and it was only in the 1960's that it was farmed commercially.

It's unique flavor, described as giving a hint of strawberries, bananas, pineapple and melons, immediately made it a favorite of the public and chefs alike whether raw or cooked in sweet and savory dishes.

It is actually a berry and grows on the vine rather like grapes. Out of the many varieties available the most common, seen in the shops and markets, are the green fleshed deliciosa and the sweeter, yellow fleshed, golden kiwifruit. The skin of the kiwifruit is edible but most people tend to peel it.

A kiwifruit is very nutritious as it contains more vitamin C per weight than an orange, more potassium than a banana, is an excellent low-fat source of vitamin E and contains more lutein than spinach. It is also a good source of dietary fiber, copper, magnesium, manganese, folate (folic acid), and chromium with a variety of flavonoids and carotenoids.

Heath wise research has shown that eating kiwifruit with it's excellent combination of nutrients helps the body guard against free radicals, lowers risk of blood clots, speeds the repair of DNA damage, aids in prevention of constipation, maintains fluid balance in the body, and assists in the formation of red blood corpuscles. Plus the lutein, an antioxidant, is said to decrease the risk of advanced age-related macular degeneration. The riper the kiwifruit the more antioxidents it contains.

Warning: Kiwifruit contains oxalates so should be avoided by those with existing and untreated kidney or gallbladder problems.

When purchasing fresh kiwifruits, preferably pick organic ones, check to see that the skin has no soft spots, is not wrinkled and the fruit is plump and slightly soft to touch. Unripe kiwifruit can also be purchased as they can easily be ripened at home by placing in a paper bag with an apple or banana and storing at room temperature for a couple of days. When ripe they can be stored in the fridge up to two weeks and they also freeze well.

Kiwifruit contains an enzyme, actinidin, which breaks down protein and also prevent jellies and gelatines from setting. It is best to peel and add the kiwifruit at the very last moment to dishes. Once cooked the enzyme is no longer effective. Fresh and raw they are wonderful to eat as they are or they can add something special to breakfast cereals, vegetable and fruit salads, flans and as cake decorations.

***************
Someone once threw me a small, brown, hairy kiwi fruit,
and I threw a wastebasket over it until it was dead.
Erma Bombeck (1927-1996)
***************

Fresh Kiwifruit Pie
California Kiwifruit Commission

4 cups kiwifruit, peeled and sliced
1 cup sugar
3 tbls quick cooking tapioca
1 tbls lemon juice
1/4 tsp ground nutmeg
2 tbls margarine
pastry for two crust pie, 9" / 23cm

In mixing bowl, stir together sugar, tapioca and nutmeg. Add kiwi slices and lemon juice. Toss gently. Let stand 15 minutes. Prepare and roll out half of pastry. Line pie pan; trim pastry to edge of pan. Turn kiwi mixture into pastry lined pan. Dot with marg. Roll out remaining pastry and cut slit in shape of "K" in center for vent. Place over filling. Trim, seal and flute edge. To prevent over-browning, cover edge of pie with foil. Bake at 375F/190C for 20 minutes. Remove foil and bake 25-30 minutes more until crust is golden brown.

Jewelled Sweet Couscous
Matt Golinski, Ready Steady Cook

1/3 cup boiling water
1/3 cup couscous
½ medium orange, chopped finely
1 tbsp raisins
2 tbsps coarsely chopped pistachios
2 tbsps finely shredded mint
1 small kiwi fruit, sliced thinly
1 tablespoon dairy-free sour cream

Combine the water and couscous in a small bowl, cover; stand about 5 minutes or until liquid has absorbed. Fluff with a fork; cool. Stir in orange, raisins, nuts and mint. Serve jewelled couscous topped with kiwifruit and sour cream; drizzle with orange syrup.

Orange Syrup
¼ cup / 60ml orange juice
2 tbsps caster sugar
½ tsp Masterfoods ground cardamom

Combine ingredients in a small saucepan; bring to a boil, stirring. Reduce heat; simmer, uncovered, about 5 minutes or until thickened slightly.

Coriander Kiwi Salsa
Recipes4us

4 kiwifruit, peeled and diced
1 orange, peeled and diced
200g/7oz/1cup tinned water chestnuts or fresh jicama, diced
1 small red capsicum (sweet pepper ), chopped
1 heaped tbsp freshly chopped coriander (cilantro )
1 tbsp lime juice
1 tbsp cold pressed vegetable oil
1 chilli pepper, deseeded and finely chopped
salt

Place all the ingredients in a medium sized mixing bowl and blend well. Chill until ready to serve.
Makes approx 600ml/20fl.oz.

Kiwifruit Ginger Spiced Squash
Recipes4us

1 whole acorn squash, halved widthways and deseeded
3 kiwifruit, peeled and chopped
2 tbsp melted margarine
2 tbsp brown sugar
½ teasp ground ginger
2 tbsp chopped walnuts

Preheat the oven to 180C/350F. Place the squash cut sides down in shallow ovenproof dish and add enough boiling water to come to a depth of 1/2" / 1cm. Cover with aluminium foil and bake for 25 minutes. Peel and chop 2 of the kiwifruit, place in a food processor or liquidiser and process until smooth. Add the melted marg, brown sugar, and ginger and pulse to blend. Set aside. Remove the squash from the oven, carefully pour off the water from the baking tin containing and turn the squash cut sides up. Fill the hollows with the kiwifruit mixture then return to the oven, uncovered, and bake for a further 10 minutes or until the squash is just tender. Slice the remaining kiwifruit and arrange over the squash. Sprinkle with the nuts and return to the oven for 5 minutes. Serve immediately. Serves 4.

Technorati: kiwifruit kiwifruit+recipes fruit squash+recipes vegan+diet

Nothing like Corn on the Cob

2009-01-14T19:25:00.004+02:00

I tend to ignore the low carb diet gurus, to me there is very little to beat a steamed or BBQ'd fresh ear of corn (or mielie as I like to call it). Sadly if we are unable to plant our own, with 61% of corn in the US alone being genetically modified, we have to be very cautious and should opt for organic corn and corn products.

Corn is native to the Americas and has a history going back over 7000 years. It was a staple food and fuel to the Mayan, Aztec and Inca civilizations and today is a staple food to Mexico, most of Africa and many other countries. There are a host of different varieties and it comes in many colors, such as white, yellow, red, blue, pink and black.

It is nutritious and is a very good source of folate (folic acid), dietary fiber, thiamin (B1), pantothenic acid (B5), vitamin C, phosphorus and manganese, with traces of iron, calcium and selenium. Yellow corn is more nutritious than white corn and is a good source of vitamin A. Corn only lacks two of the essential amino acids, lysine and tryptophan plus riboflavin and niacin, these can be supplied by beans*. Darker varieties of corn contain antioxidants and have a lower glycemic index.

*Native Americans had an amazing system of farming called the Three Sisters where corn, beans and squash complimented each other both in growing and eating. The corn supported the beans, the beans provided the soil with nitrogen which corn requires a lot of and squash leaves shaded the soil, keeping it moist and preventing weeds growing. Together they created a well rounded meal, the corn suppling carbohydrates and amino acids, the beans giving protein and aminos that the corn lacks and the squash vitamin A and fatty acids lacking in beans and corn. Another example of where wisdom of the Ancients came in to play, truly amazing!

Some of the health benefits of the corn. The fiber aids digestion, the combination of the fiber and folate is excellent for heart health, the thiamin for maintaining a good memory, and the pantothenic acid to both support the adrenal glands and for carbohydrate and protein lipid metabolism. Studies have shown that corn bran, when available, is an excellent heart protector by reducing triglycerides and reducing cholesterol.

When purchasing fresh corn or sweet corn on the cob, as mentioned before, check that it is organic and also see that it has been stored in a cool area as heat quickly converts the sugars in it to starch. Check that the kernels are plump and if juicy they should emit a milky white substance when one of the kernels is pressed hard. Try to eat on day of purchase. Corn freezes well so frozen, organic corn is also a good option. Tinned whole kernel and cream style corn is always a useful back up pantry item. If you have excess corn you can freeze it yourself by blanching the ears for a few minutes and then either freezing whole or freezing the kernels. They will keep for around 3 months in the freezer.

So why not find a nice sunny spot in your garden this Spring and grow your own corn or even try it the Three Sisters way, you are sure to be pleasantly surprised with the results ?

***************

Corn Chowder 1 (Raw)
From Jolinda Hackett, Vegetarian at About.com

2 ears fresh corn
2 cups almond milk
dash cayenne pepper

This is an easy recipe for a sweet raw foods soup. In a blender, blend together corn from one ear and the almond milk. Add the remaining corn and a dash of cayenne. Refrigerate if desired to allow flavors to mingle. 1 to 2 servings

Corn Chowder (Cooked)
From Diabetes_Recipes.pdf

1 medium yellow onion, chopped
2 medium carrots, sliced
1 medium potato, chopped
2 cups vegetable broth
1 15oz / 430g / 1-3/4 cups bag frozen corn
1 1/2 cups vanilla soy or oat milk
1/2 tsp turmeric
1/2 tsp sea salt
black pepper, to taste

Place onion, carrots, potato, and broth in a large saucepan. Bring to a boil, then reduce heat to medium and cook until vegetables are tender, about 15 minutes. Add corn, non-dairy milk, and turmeric and heat until corn is thawed. Transfer the mixture into a blender and process until smooth. Return the soup to the saucepan and season with salt and black pepper. Soup will be a creamy thick consistency. 8 servings.

Grilled Corn with Roasted Garlic Butter
From Vegan-Food

2 large heads of garlic
4 tbsps olive oil
10 tbsps Vegan butter equivalent, room temperature
6 large ears sweet corn, husks removed

Position rack in center of oven and preheat to 350F/180C. Cut off and discard top quarter of each garlic head. Place garlic in small baking dish. Drizzle with 2 T oil. Cover dish with foil and bake until garlic is tender, about 1 hour 10 minutes. Cool garlic slightly. Squeeze garlic out of papery skins, letting garlic fall into small bowl. Mash with fork. Stir in butter. Season to taste with salt and pepper. Roasted garlic butter can be made 2 days ahead. Cover and keep refrigerated. Bring to room temperature before using. Prepare barbecue (medium heat). Brush corn lightly all over with remaining 2 T oil. Grill corn until brown in spots, turning occasionally, about 12 minutes. Serve hot, passing roasted garlic butter separately. Makes 6 servings.
Notes: Grilling husked corn on the cob produces nicely browned and sweetly caramelized kernels that are absolutely addictive. The garlic butter is a terrific finishing touch.

Bean and Corn Salad
From The Daily Green

3/4lb / 340g / 1-1/2 cups green beans, trimmed
3 tbsps cider vinegar
3 tbsps olive oil
2 tsps Dijon mustard
3/4 tsp salt
1/4 tsp freshly ground pepper
1 can 15oz / 430g / 1-3/4 cups black beans (red or butter beans also work well), rinsed
1 cup cooked fresh corn kernels (or 1/2 10 ounces box frozen corn, thawed)
1 medium red onion, thinly sliced

Cook green beans in boiling water until tender-crisp, 3 to 5 minutes. Drain and rinse with cold water; drain. Combine vinegar, oil, mustard, salt, and pepper in large bowl. Toss in green beans, black beans, corn, and onion. 4 servings.

Sweet Pepper and Corn Stew
From A Vegan Taste of East Africa by Linda Majzlik

24oz / 675g / 3 cups sliced mixed peppers
1 rounded dessert spoon ground cumin
12oz / 350g / 1-1/2 cups skinned and chopped tomatoes
1 tsp turmeric
3 corncobs
2 tbsps groundnut (peanut) oil
1 red onion, peeled and sliced
black pepper
1 red chilli, deseeded and finely chopped
5 fl.oz / 150 ml / 1-1/2 cups vegetable stock or water
2 garlic cloves. crushed
finely chopped fresh parsley

Fry the peppers, onion, chilli and garlic in the oil for 10 minutes, stirring frequently to prevent sticking. Cut the kernels from the corncobs and add to the pan together with the tomatoes, cumin, turmeric and stock. Season with black pepper and stir well, then raise the heat and simmer for about 10 minutes stirring frequently, until cooked and thick. Serve sprinkled with chopped parsley.

Technorati: corn+chowder mielies organic corn+recipes

Lemonade Award

2008-12-29T13:50:00.006+02:00

I am thrilled to receive the Lemonade Award from Climate of Our Future . I also apologize to Zephyr for taking so long to post it. It is given to those who show great Attitude and/or Gratitude.

Here are the rules to this award.
• Put the logo on your blog or post.
• Nominate 10 blogs which show great Attitude and/or Gratitude!
• Be sure to link to your nominees within your post.
• Let them know that they have received this award.
• Share the love and link to this post and to the person from whom you received your award.

There are soooo many blogs I believe deserve this award so it was very hard to pick only 10.

1) Maitri's Heart
2) Hamida the Herbalist
3) The Urban Vegan
4) Angels on your Shoulder
5) Herbal Connection
6) Endangered Spaces
7) The Eye of the Dolphin
8) Here and Now 4 Angel
9) Mariuca - Wishing on a Falling Star
10) Where's the Revolution?

Oats, Not Just For Breakfast!

2008-12-18T13:52:00.004+02:00

For thousands of years oats were mainly grown as animal fodder and it was only in certain countries in Western Europe, like Scotland and Ireland, that it was looked on as a valuable staple food. Today people are realizing what a healthy and energy-giving cereal it is and it's popularity is growing. Celebrities like Sean Connery, Ewan McGregor and Jerry Halliwell have often mentioned their lifelong love of oats and who has not heard of Muesli, a health food made up of oats and fruit, devised by Dr Bircher-Benner of Switzerland many years ago?

Oats contain a high content of complex carbohydrates, protein, saponins, alkaloids, silica, sterols and more soluble fiber than any other grain. Other contents include vitamins B1, B2, B5, D and E, folate, tryptophan, selenium, calcium, zinc, iron, manganese, and phosphorus.

In the body the soluble fiber becomes a gel which moves very slowly through the body making you feel fuller for longer. The fiber also acts like a sponge, soaking up "bad" cholesterol and carrying it out of the bloodstream but leaving the "good" cholesterol behind. It also helps to smooth out blood glucose levels. An excellent heart-healthy food which is also suitable for diabetics.

They are available in many forms, the less processed the better:
Hulled oats/groats which still contain the bran layer.
Steel cut/pinhead oats which is coarse oatmeal with the bran layer.
Rolled oats/oat flakes which are steamed, bran removed and rolled.
Quick cooking oats which are steamed even longer and rolled.
Oat bran which can be re-added to oats or baking and oat flour.

If buying from a bin and not in vacuum packed packaging smell the oats to make sure they are fresh. Buy small quantities at a time as oats have a fairly high fat content so can go rancid quickly. They will keep from six weeks to two months in an airtight container in a cool, dark place.

Notes: Oats have in some countries been contaminated by other cereals so can trigger a reaction in those with celiac disease and/or gluten intolerance. Oats from Finland and Sweden appear to be pure and in many cases be eaten by those with a gluten intolerance. Oats contain purines and should be avoided by those who suffer from gout.

Many people also like to take food supplements or essences containing the whole plant called oatstraw due to it's good levels of minerals, vitamins and phytonutrients. Dr Bach's Wild Oats flower remedy is recommended for times of uncertainty and Ayurvedic medicine prescribes oats to alleviate withdrawal pangs when giving up smoking, alcohol and other addictions. Also do not forget to use them as a simple face pack or face wash as they cleanse, heal and smooth the skin.

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Quick Steel-Cut Oats with Blueberry Topping
From Dr McDougalls June 2008 Newsletter
Soak overnight to cut the cooking time down to about 10 minutes. The blueberry topping can be made ahead of time and kept in the refrigerator.

1 cup steel-cut oats
2 ½ cups water
pinch of cinnamon or mace, if desired

Topping:
1 cup blueberries
1/8 cup agave nectar

Place the water in a saucepan and bring to a boil. Stir in the oats and cinnamon or mace, if using. Turn off heat, cover and let rest overnight. In the morning, mix well, add a bit more water or some non-dairy milk of your choice if too thick. Cover and simmer over low heat for about 10 minutes, stirring occasionally. Serve with a small amount of the blueberry topping over the cereal.
Topping:
Place the blueberries and agave nectar in a small saucepan. Cook over low heat until blueberries soften into a syrup, stirring occasionally. Remove from heat and let rest for 5 minutes, or cool and refrigerate until ready to use. Serve warm or chilled over the oats. Servings: 2

"Fudgy" No Bake Chocolate Oatmeal Cookies
From Go Dairy Free
Try mixing the flavor up by substituting carob powder for the cocoa or almond butter for the peanut butter!

2/3 cup maple syrup
1/4 cup vegetable oil
5 tbsps unsweetened cocoa powder
1 tsp ground cinnamon
1/2 cup peanut butter
1 cup rolled oats
1 tsp vanilla extract

In a saucepan over medium heat combine the maple syrup, oil, cocoa and cinnamon. Boil for three minutes, stirring constantly. Remove from heat and stir in the peanut butter, rolled oats and vanilla until well blended. Drop by heaping spoonfuls onto waxed paper and chill to set, about 30 minutes.

Oatmeal Smoothie
From Mr Breakfast

1 cup apple juice
1 frozen banana
3 heaping tbsps uncooked oatmeal
3 tbsps of maple syrup
additional frozen fruit if desired (example 5 frozen strawberries)

Put everything in blender and blend until smooth. 1 serving.

Raw German Chocolate Brownies
From Kristen's Raw
Oh-My-Goodness, These Are Amazing!

Frosting:
3 cups raw walnuts, soaked and dehydrated
1 3/4 cups dried, unsweetened & shredded coconut
3/4 cup dark (or amber) Raw agave nectar
1 tbsp rRaw (virgin) coconut oil
1 tbsp vanilla extract
1 tbspn coconut extract
pinch Himalayan crystal salt

Take 1 cup of the walnuts and chop them. Set them in a large bowl. Add the coconut to the chopped nuts and toss briefly to mix. Take the remaining 2 cups of walnuts and grind them in a food processor, fitted with the "S" blade, until coarsely ground. Add the agave, coconut oil, vanilla and coconut extracts, and salt to the food processor and process until creamy. Transfer the mixture from the food processor to the large bowl with chopped nuts and coconut. Stir together by hand. Set aside while you make the brownies.

Brownies:
1/4 cup raw oats
2 1/4 cups raw pecans, soaked and dehydrated
2/3 cup raw chocolate powder
3 tbsps raw (virgin) coconut oil
dash Himalayan crystal salt
3/4 tsp vanilla extract
1 tbsp coconut extract
13 dates, pitted
1/4 cup raisins

Grind the oats to a powder with a coffee grinder or blender. Transfer them to your food processor, fitted with the "S" blade. Add the pecans and process until coarsely ground. Add the chocolate powder, coconut oil, salt, vanilla and coconut extracts. Process until well incorporated. Add the dates and raisins and process until the mixture begins to stick together when pressed between your fingers. Press into an 8x8 glass-baking dish. Top the brownies with the frosting. Yield 12 brownies.

Hannukah Vegan Latkes
From In a Vegetarian Kitchen with Nava Atlas
The grated potato is held together with something just as sticky as eggs (oatmeal!) and it works splendidly. I’ve also added a carrot for extra color.

2/3 cup quick-cooking oats (oatmeal)
6 large potatoes, peeled and finely grated
1 medium carrot, grated
1 medium onion, finely grated
l/2 cup matzo meal
salt and freshly ground pepper to taste
light vegetable oil for frying
applesauce

In a heatproof bowl, combine the oats with 1 1/3 cup boiling water. Stir and set aside while preparing the other ingredients. Combine the grated potato, carrot, and onion, and matzo meal in a mixing bowl. Stir in the oatmeal, then season with salt and pepper. Heat just enough oil to coat the bottom of a large, nonstick skillet or griddle. Drop enough potato batter to form 2 1/2- to 3-inch pancakes. Fry on both sides over medium-high heat until golden brown and crisp. Drain briefly on paper towels and place in a covered container to keep warm until serving. Serve warm with applesauce. Makes about 3 dozen.

Technorati: oats oat recipes oat cookies raw food

Go Dairy Free a Favorite Website

2008-12-04T11:21:00.005+02:00

When I first started blogging in 2006, one of the websites I visited for it's useful dairy-free info was Alisa Marie Flemmings's Go Dairy Free. Whether you are Vegan, lactose intolerant or have high cholesterol, you will find enough info on this site to happily live dairy-free. The site contains many interesting health articles, product and book reviews, dairy-free recipes including dairy substitutes, a blog and a great newsletter.

Alisa has just published another book Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living which is available in paperback and as an ebook at both Amazon or direct.

A useful recipe from Go Dairy Free's website:
Creamy Rice Milk

2/3 cup hot brown rice
3 cups hot water
1/3 cup cashews
1 tsp vanilla
1/2 tsp salt

Blend all ingredients, chill and serve. If desired, let it stand for 30 minutes or more, up to several hours. Then, without shaking, pour the rice milk into another container, being careful not to let the sediments at the bottom pour into the new container. Alternatively, if you are in a hurry strain the rice milk through a cheesecloth.

Tags: dairy-free go+dairy+free

Bloggers Unite for World AIDS Day

2008-12-01T11:44:00.003+02:00

Today is World AIDS Day 2008 and bloggers from around the World are coming together with BlogCatalog, the U.S. National Institute on Drug Abuse, and U.S. Department of Health and Human Services to highlight this important event.

Worldwide an estimated 33 million plus people are living with HIV. An estimated two million plus people are said to have died of Aids in 2007.

In South Africa, where I live, 5 700 000 are infected by HIV. Of that figure +/- 280000 children from birth to 14 living are infected and there are approximately 1 400 000 orphans due to AIDS. The South African Government can be held responsible for these high figures due to their slow response to the pandemic in the early years.

Sadly many people, even with all the info available, are uneducated about HIV/AIDS. People infected need your full support. HIV cannot be transmitted by casual contact.
* You cannot get HIV from shaking hands or hugging a person with HIV/AIDS
* You cannot get HIV from using a restroom, swimming pool, Jacuzzi, or hot tub
* You cannot get HIV from sharing a drink
* You cannot get HIV from being coughed or sneezed on by a person with HIV/AIDS
* You cannot get HIV from giving blood
* You cannot get HIV from a mosquito bite

Want to know more?
South African IOL Newspaper AIDS Education
UNAids
WorldAidsDay (Australia)
WorldAidsDay (U.K.)

Technorati tags: World AIDS Day Bloggers Unite Blog Catalog AIDS

Thanksgiving Recipe Links

2008-11-21T14:33:00.005+02:00

Many people ask me what they can eat at Thanksgiving, Christmas and other celebrations if they go Vegan or vegetarian.....lots! I have drawn up a list of some of the sites I look at when planning a feast. I also refer to the many wonderful Vegan and vegetarian blogs out there for inspiration, and you can find a list of many of them in my side panel.

Vegetarian Thanksgiving (Vegan Friendly) at In a Vegetarian Kitchen with Nava Atlas

Roasted Veggie Turkey at The Chicago Diner

Thanksgiving recipes like Acorn Squash Stuffed With Sage Polenta at Adopt A Turkey

Thanksgiving Loaf with all the Trimmings at Mercy for Animals

Bryanna's Seitan "Turkey" (soy free) at the Vegan Feast Kitchen blog.

Thanksgiving recipe suggestions from that wonderful Christian site All-Creatures

Thanksgiving recipes and Meal Planning Tips from the Cancer Project

A Lavish Feast of Cranberries at Vegetarians in Paradise

At Gentle Thanksgiving see what Alicia Silverstone likes to eat.

Thanksgiving Casseroles at VegWeb

Vegan Holiday recipes at the International Vegetarian Union

Vegan Pumpkin Pie at Boutelle

Vegetarian Thanksgiving Recipes by Jolinda Hackett at About.com

Vegan Thanksgiving recipes at 101 Cookbooks

For those celebrating Thanksgiving, have a wonderful, wonderful day and enjoy cooking and eating the gentle, compassionate way.

****************

A last word from Benjamin Zephaniah the wonderful writer of Talking Turkeys:

I am what you see
I’ve got no bodies inside me
All of me is me
I will not eat nobody else
So I am what you see
I do not plan to eat dead sheep
I will not eat a hen
I’m so proud of what I am
So I will say again
I’ve got no bodies inside me
All of me is me
I will not eat nobody else
So I am what you see

Technorati Tags: vegan+thanksgiving vegan+links thanksgiving+links thanksgiving+recipes

Peanut Butter Lovers Month

2008-11-05T13:12:00.005+02:00

Who knew that November is Peanut Butter Lovers Month? This is to honor George A. Bayle, a St. Louis physician, who in 1890 began processing peanuts into a nutritious paste for people with dental problems. Peanuts had been made into paste for thousands of years previously by the Incas but it took until the end of the 19th Century for it to be commercially processed and patented in the US.

Peanuts are not true nuts but legumes. Although high in calories/kilojoules, organic, pure peanut butter, made from raw or roasted peanuts, makes up for it by being highly nutritious. It contains good amounts of manganese, tryptophan, niacin, folate, fiber, silicon and copper with many other smaller amounts of vitamins, minerals and amino acids. Rich in complete protein (peanuts have more protein than any other legume or nut), high in the good monounsaturated and polyunsaturated oils and low in cholesterol and sodium. Check label to see that there is no added salt, sugar, trans-fats or preservatives.

Health wise peanut butter is excellent. An aid to a healthy circulation and nervous system, metabolism of protein and carbohydrates, formation of red blood cells, and preventing premature aging. Plus it contains a natural antimicrobial agent Resveratrol, a wonder nutrient, helps with protection against fungi, bacteria and viral infections. Recent studies also show that eating peanut butter a couple of times a week prevents developing gall stones by up to 25% and eating niacin-rich foods like peanut butter also provides protection against Alzheimer's disease and age-related cognitive decline.

Due to it's high fat content it is important to store peanut butter correctly as it can easily go rancid. With natural, organic, peanut butter only purchase or make what you intend to eat within a week or two and once opened always store in the fridge.

Warnings: Approx 2% of the population are allergic to peanuts and peanut butter, therefore be cautious when eating them for the first time as you would with all allergen foods. Peanuts also contain oxalates so individuals with existing and untreated kidney or gallbladder problems may want to avoid eating peanuts or peanut butter.

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Man cannot live by bread alone; he must have peanut butter.
James A. Garfield (American President 1831-1881)
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Peanut Butter Tip: Before you pour into a measuring cup, fill cup with hot water. Empty cup but do not dry. Add peanut butter and watch how easily it drops out.

How To Oven Roast Peanuts
From HomeCooking at About.com
Try your hand at oven-roasting fresh raw peanuts at home. It's quick, easy and you just can't beat the flavor. Preheat oven to 350F/175C. Place raw peanuts in a single layer in shallow baking pan. For unshelled peanuts: Bake 20 to 25 minutes. For shelled peanuts: Bake 15 to 20 minutes. Stir once or twice during cooking time. Cook until slightly underdone. Peanuts continue to cook when removed from oven. Let cool 10 minutes before eating. Store unshelled roasted peanuts in an airtight container up to one month on the shelf, 6 months in refrigerator or 12 months in freezer.

Homemade Peanut Butter

1 cup raw or roasted peanuts
1 to 2 tbsps cold pressed peanut, coconut or extra virgin olive oil

Mix in food processor/blender until smooth (I make mine in my coffee grinder in two batches ~ Jackie). Eat or refrigerate or it will go moldy.

African Spicy Peanut Stew
From the Vegetarian Times
“The basis of all African meals is a soupy stew served with a starch,” explains Jessica B. Harris, culinary historian and author of The Africa Cookbook: Tastes of a Continent. This West African version gets its distinctive taste from creamy peanut butter and chile-laced chopped tomatoes.

2 tbsps olive oil
1 medium onion, diced (about 1 cup)
1 celery stalk, chopped (about 1/2 cup)
1 tbsp grated fresh ginger
2 cloves garlic, minced (about 2 tsp.)
1 medium sweet potato, peeled and cut into 1-inch chunks (about 2 cups)
1 14.5o/400gms can diced tomatoes with chili
1 lb/500gms butternut or acorn squash, cut into 1-inch chunks (about 3 cups)
1/2 lb/250gms cauliflower florets (about 4 cups)
1/4 cup creamy peanut butter
6 cups cooked brown rice
1 head watercress, stems removed

Heat oil in large pot over medium-low heat. Add onion and celery, and cook 5 minutes, or until onion is translucent, stirring occasionally. Stir in ginger and garlic, and cook 5 minutes more, or until vegetables are soft. Add potato and tomatoes. Increase heat to medium, and cook 5 minutes, or until sauce is thickened, stirring occasionally. Stir in 2 cups water, and season with salt and pepper. Simmer partially covered, 10 minutes. Add squash and cauliflower, and cook 15 minutes more, or until vegetables are tender. Whisk together peanut butter and ½ cup warm water in small bowl. Add to stew, and cook 4 minutes, or until thickened, stirring constantly. Spoon over rice, and top with watercress. Serves 6.

Easy Peanut Butter Fudge
From Vegetarian at About.com
This is a super quick and easy recipe for vegan fudge that kids and adults will absolutely love.

1/2 cup vegan margarine
3 1/2 cups powdered sugar
1 cup cocoa
1 cup peanut butter
1 tsp vanilla

Over medium low heat, melt the vegan margarine in a saucepan and stir in the sugar. Keeping the saucepan over low heat, add the cocoa and stir to combine. Next, add the peanut butter and vanilla and combine well. Spread the mixture into a shallow baking dish and refrigerate until firm.

No-Bake Chocolate Peanut Butter Pie
From Dr McDougall's Website
Recipe By Colleen Patrick-Goudreau
Is there a better combination than chocolate and peanut butter? This is a rich and delicious no-bake pie that will have your guests clamoring for more!

2 cups non-dairy chocolate chips
12.3ozs/350gms silken tofu (firm)
1 1/2 cups natural peanut butter, crunchy or smooth
1/2 cup non-dairy milk
1 cup non-dairy chocolate chips (as an optional topping)
1 cup chopped nuts (as an optional topping)
1 Pecan-Date crust (see below)

Have your crust ready. Melt the 2 cups of chocolate chips in the microwave or simply by creating your own double boiler. (To do so, place the chips in a small saucepan. Set this pan in a larger pot that is filled with ¼-½ cup water. Heat over a medium flame on the stove and stir the chips in the small pot until they are melted.). In a food processor or high-powered blender, add the tofu, peanut butter, milk, and melted chocolate chips. Blend until very smooth, adding more milk, if desired. Pour the filling into the crust and refrigerate for 2 hours. Makes 8-10 servings, depending on the size of the slices. Serving Suggestions and Variations: For a Chocolate Peanut Butter Pie with a hard chocolate topping, after the pie has been chilled for 2 hours, melt 1 cup of non-dairy chocolate chips. Pour the melted chocolate over the top of the pie. If desired, add chopped nuts. Refrigerate for 2 additional hours. Or before pouring the pie filling into the crust, spread ½ cup of peanut butter (or more!) onto the crust.

Joni's Homemade Peanut Protein Bars
From VeganBodybuilding

1 cup natural peanut butter
8 tbsps of syrup
1 1/4 cups soy protein powder
1 cup of uncooked oatmeal

(I also added couple tablespoons of tahini just for the hell of it~Author) Mix the pb and syrup in a bowl, microwave on full for 80 secs. Add the rest and mix together. I wasn't 100% sure of the amounts I used but the end result should not be too dry, add syrup and/or water if the texture is too dry. Smooth into a tray and leave for 20 mins. Cut into 10 to 12 equal bars and wrap and store in fridge. Variation: Add raisins and nuts.

Cashew-Mushroom Pâté with Peanut Butter
From the Vegetarian Times
A hint of peanut butter holds the pâté together and makes it more spreadable. This recipe was a winner in our 2008 Restaurant Poll, and is a popular spread at Lovin' Spoonfuls restaurant in Tuscon, Arizona.

1/2 cup cashews
1 1/2 tbsps non-hydrogenated vegan margarine
4 cups sliced mushrooms
1/4 cup coarsely chopped onion
1 clove garlic, minced (1 tsp.)
1 tsp curry powder
1/4 tsp garlic salt
1/8 tsp ground cumin
2 tsp cooking sherry
2 tsp chunky peanut butter
chopped fresh parsley, for garnish
roasted red pepper strips, for garnish
sourdough toast points (optional)

Preheat oven to 350°F/175°C. Spread cashews on baking sheet, and toast 7 to 10 minutes, or until pale brown, shaking pan occasionally. Heat margarine in large skillet over medium heat. Add mushrooms, onion, garlic, curry powder, garlic salt, and cumin, and sauté 10 to 12 minutes, or until mushrooms are browned and most of liquid has evaporated. Add sherry, and cook 1 to 2 minutes more, or until alcohol has evaporated. Transfer to blender or food processor, and add cashews and peanut butter. Purée mixture in blender or food processor until relatively smooth. Transfer to bowl, and chill 2 hours, or overnight. Scoop pâté into center of plate or bowl, sprinkle with parsley, and decorate with red pepper strips. Surround with sourdough toast points, and serve. Serves 12

Technorati Tags: [tagname] vegan+recipes] peanut+butter+recipes peanut+butter+lovers

The Worldwide Blogger Bake Off

2008-10-23T08:45:00.007+02:00

I was tagged by Urban Sprout for this wonderful year long project to raise $1 million and bring food and hope to poor communities in Africa. I in turn would like to tag ALL my visitors as this is such a great project to promote.

What can you do ?

Bake bread, give 'dough', vote for a favorite bread recipe or simply spread the word. Sign up to the Worldwide Blogger Bake Off (click widget above), create a loaf like no other and document your kitchen antics on your blog. By joining the campaign, blogging about it and inspiring others to donate, you're funding food projects in Africa and helping to convert shipping containers into community kitchens.

Plus spearhead the most donations and you could win the lasting honour of having the compact container bakery named after you or your blog and an Amazon voucher to the value of $500!

Plus by submitting your bread recipe and spreading the news, you not only stand the chance, if you receive the most votes for one of the categories below to win $250 in Amazon vouchers for your online spending!

The Bread Baking Recipe Categories:
* Most Nutritious
* Most Unusual
* Best Traditional Recipe

Who is Breadline Africa?

Based in Cape Town, South Africa, Breadline Africa is an Internationally registered charity that has since 1993 raised money from various parts of the world via the internet to support community projects from educating and feeding children to looking after those with disabilities or HIV/Aids. Breadline Africa is the biggest converter of shipping containers into useful community structures by a charity in Southern Africa. Hundreds of containers have been converted to date, and currently one container a month is reaching a needy community.

Click the widget above and read all about it :)

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Thrilled to see I made Afrigator's Top 45 Female African Bloggers list. Pop by there as there are some great bloggers listed.

Technorati tags: Blogger Bake Off donate win Africa Bake Off

The Power of Pomegranates

2008-09-30T15:35:00.005+02:00

Best wishes to my readers celebrating New Year
and to my readers celebrating Eid-al-Fitr.

Pomegranates have been cultivated for over 5000 years and thought to be native to Iran. They are the fruit of a small, bushy tree and generally the size of an orange with over 500 juicy seed casings (arils) in each.

Nutritionally pomegranates are an excellent source of vitamin C (one fruit has 40% of daily requirement), a good source of fiber, iron, phosphorus, calcium, magnesium, potassium, with modest amounts of vitamins A, riboflavin, thiamine, niacin and folate. They are low in calories with a a sugar content of around 15%.

They are extremely high in antioxidants, far higher than oranges, blueberries, cranberries, green tea and red wine and which fight the free radicals in our bodies. This is due to their content of polyphenols, a potent form of antioxidant. They are punicalagin, a hydrolyzable tannin, found only in pomegranates, which breaks down to ellagic acid a naturally occurring phenolic compound phytochemical and anthocyanins which give pomegranates their bright red color a well as adding to the high level of antioxidants.

Pomegranates have been used in Ayurvedic and folk medicine for thousands of years and are now recognised in Western medicine for their excellent health benefits. Recent and ongoing studies have found them to be useful in the following:

Preventative medicine against heart disease and Alzheimer's by improving the blood flow.
Slowing down the progression of prostate cancer and treating erectile dysfunction.
Blocking enzymes that contribute to osteoarthritis.
Relieving the effects of menopause.
Supporting a healthy immune system and maintaining normal blood pressure levels.
Reducing the oxidation of bad LDL cholesterol which contributes to artery clogging and hardening.
Israeli researchers found that pomegranate seed oil causes breast cancer cells to self-destruct.
(Research links).

NOTE: Pomegranate juice, like grapefruit juice, appears to interfere with certain medications so check with your pharmacist if you are taking any medication.

Pomegranates should not be ignored as a skin and beauty aid. Helen of Troy is said to have used used pomegranate to enhance her natural beauty. The antioxidants in pomegranate help prevent skin damage and aging. A simple homemade soy yogurt and pomegranate juice face mask does wonders for the skin. For acne, boils, blackheads and whiteheads, mix dried and powdered pomegranate peel with fresh lime juice and apply to skin. For wrinkle-free skin, regularly apply a mask made of pomegranate leaf paste.

When purchasing fresh pomegranates choose ones without wrinkled, cracked or overly dry skins. The heavier they are the juicier they are. Pomegranates keep at room temperature for a few days and in the fridge for two to three months.

If living in a warm climate, grow your own pomegranate trees as they take up little space, are very attractive when in flower and are very low maintenance. If unable to get fresh pomegranates there are usually many bands of bottled pomegranate juices available in the supermarkets. Take note that their juice is used as a dye and therefore will stain your clothes.

Pomegranate Table Decoration Ideas

Pomegranate Smoothie Recipe
From Dr. Ben Kim
Sign-up for his Newsletter with it's wonderful health tips and recipes.

1 medium to large pomegranate, seeded
1-2 medium sized bananas
1 tbsp wild blueberries, frozen or thawed
1 cup almond milk

Blend all ingredients until smooth. If you like your smoothies extra thick, start with just half a cup of almond milk and add more if needed. It's fine to drink this smoothie with the bits of fiber that are left after the tiny sacs of pomegranate seeds have burst. If you prefer not to drink the bits of fiber, blend the pomegranate seeds on their own first and filter or use pomegranate juice.

Broccoli, Pomegranate and Orange Salad
Phil Vickery from B.B.C. Ready Steady Cook

1 head broccoli, cut into florets, blanched
handful fresh basil
handful fresh parsley, chopped
handful fresh coriander, chopped
1 orange, peeled, chopped
1 tbsp sesame seeds
1 tbsp olive oil
1 tbsp balsamic vinegar
3 1/2tbsps (50g) pomegranate seeds

Place the broccoli, herbs and orange pieces into a bowl. Scatter over the sesame seeds, drizzle over the oil and vinegar and mix well. To serve, sprinkle the pomegranate seeds over the salad.

Pomegranate Pistachio Couscous
From Pomegranate World

1 1/2 cups water
1/4 tsp cinnamon
1 cup couscous
2 tbsps chopped mint or cilantro
2 tbsps chopped unsalted pistachios
1/4 cup pomegranate seeds
2 tsps lemon zest
1 tbsp extra virgin olive oil

To boiling water add cinnamon, olive oil and salt. Stir in the couscous, cover and remove from the heat. Let stand 5 - 10 minutes. Transfer the couscous to a large bowl and fluff with a fork. Mix in the herb, pistachios, half of the pomegranate seeds and lemon zest. To make a balanced lunch add garbanzo beans (chick peas).

Homemade Non-Alcoholic Grenadine Syrup
By Peggy Trowbridge Filippone, Home Cooking at About.com

2 1/4 lbs / 1kg pomegranates
1 pt / 1/2 litre water
Sugar, see instructions
Red food coloring (optional)

Separate the pomegranate seeds from the membranes and skin. In a heavy saucepan, cover pomegranate seeds with 1 pint of water and simmer, stirring until juice sacs release their juice, about 5 minutes. Pour through a cheesecloth-layered sieve into a bowl, pressing the juice from the seeds. Discard seeds. Measure the strained pomegranate juice and add an equal amount of sugar. Pour into saucepan and bring to a boil. Reduce heat and simmer for 10 to 15 minutes. Cool to room temperature. Add food coloring, if using. Pour into a decorative stoppered bottle. Use grenadine syrup in children's drinks like Shirley Temple or Roy Rogers, in alcoholic cocktails, desserts, marinades, and other general recipes.

Bulgur Salad with Fennel
From Maharishi Ayurveda

1 cup bulgur wheat
2 fennel bulbs, finely sliced
1 celery stalk, finely sliced
1/4 red pepper, finely sliced
2 tbsps olive oil
Finely grated rind and juice of 2 lemons
1/2 cup chopped fresh mint
1/2 cup chopped fresh parsley
Seeds from one fresh pomegranate
Sea salt and fresh ground pepper to taste

Place bulgur wheat in bowl and pour enough cold water over it to cover. Let it soak for about 30 minutes. Drain wheat through a sieve. Lightly steam the fennel bulbs and pepper and allow to cool. Mix all ingredients in a bowl. Let it stand for 30 minutes before serving.

Homemade Pomegranate Molasses
From RecipeZaar
This is a way to make pomegranate molasses if you do not have access to a middle eastern grocery store, but can get pomegranate juice. ~ "Pink Eyed" Jim Cortina

3 cups pomegranate juice (if there is added sugar in your juice, reduce the sugar called for in this recipe)
1/2 cup lemon juice
1/2 cup sugar

Combine all ingredients. Simmer and reduce until there is only 1 cup of liquid remaining. Chill.

Grilled Eggplant in Pomegranate Dressing
From Martha Stewart
Makes about 1 quart / 1 litre

3 small eggplants (about 2 1/4lbs / 1kg) , cut lengthwise into 3/4" / 2cm thick wedges
1 1/3 cups extra-virgin olive oil
3 tsps coarse salt
3 tbsps pomegranate molasses
1/3 cup fresh lemon juice
2 garlic cloves, minced
1/3 cup shredded fresh mint
1/4 tsp

Preheat grill to medium-low. (If you are using a charcoal grill, coals are ready when you can hold your hand 5 inches above grill for just 7 seconds.) Brush eggplant wedges on all sides with 2/3 cup oil, and season with 1 teaspoon salt. 2. Place eggplant on grill rack in a single layer. Cover grill, and cook, turning occasionally, until softened and lightly charred, about 8 minutes total. Meanwhile, whisk together molasses, lemon juice, garlic, mint, remaining 2 teaspoons salt, the pepper, and remaining 2/3 cup oil. Add warm eggplant, and toss. Eggplant can be refrigerated in an airtight container for up to 1 week.

Technorati Tags: pomegranate vegan+recipes antioxidants

Blogging Friends Forever

2008-09-13T11:04:00.003+02:00

It was wonderful to receive the BFF (Blogging Friends Forever) award from a long time blogging friend, Naomi of Diary from England. Her blogging journal keeps me up to date on current events in England, the land of my birth.

I in turn pass the award on to five bloggers. This I find hard to do as I have visited and had so many great bloggers visit me regularly over the past two years that I could easily nominate 50, both Vegan and non-Vegan.

The rules for passing on the award are:
1. Only five people are allowed to receive the award.
2. Four of them must be followers of your blog.
3. One has to be new to your blog and live in another part of the world.
4. You must link back to whoever gave you the award.

I nominate the following fab Vegan bloggers and suggest you visit them, if you are not already a regular reader, as they have great photos and recipes of their tasty meals plus interesting posts on what they have been up to in their daily lives.

Dynise of The Urban Vegan
Bazu of Where's the Revolution
Diann of Eat'n Veg'n Vegan Food
Katie of Chocolate Covered Vegan

and a recent new visitor Kristen of Kristen's Raw

The Vegan's Hundred

2008-09-03T12:03:00.006+02:00

The Vegan's 100 list was compiled by Hannah of Bittersweet . I found out about it from Bazu of Where's the Revolution a favorite Vegan blog I love to visit.

Hannah states " News travels pretty fast in the blogosphere, and the latest craze that’s been showing up on food blogs far and wide has been The Omnivore’s Hundred, a list of 100 foods that all omnivores should eat at some point in their lives. Well, I like the idea, but obviously that sort of thing just doesn’t fly with me. Instead, I present to you my revised list, The Vegan’s Hundred instead! Everything here is either naturally free of animal products or can be veganized, and just like the original, these foods vary from the every day to extraordinary, delectable and disgusting. They’re simply all of the things that, in my opinion, any vegan foodie should definitely sink their teeth into at least once."

Your mission, should you choose to accept it:

1) Copy this list into your own blog, including these instructions.
2) Bold all the items you’ve eaten. (I have put mine in green)
3) Cross out any items that you would never consider eating.
4) Post a comment at Bittersweet once you’ve finished and link your post back to it.
5) Pass it on!

1. Natto
2. Green Smoothie
3. Tofu Scramble
4. Haggis
5. Mangosteen
6. Creme brulee
7. Fondue
8. Marmite/Vegemite
9. Borscht
10. Baba ghanoush
11. Nachos
12. Authentic soba noodles
13. Peanut butter & jelly sandwich
14. Aloo gobi
15. Taco from a street cart
16. Boba Tea
17. Black truffle
18. Fruit wine made from something other than grapes
19. Gyoza
20. Vanilla ice cream
21. Heirloom tomatoes
22. Fresh wild berries
23. Ceviche
24. Rice and beans
25. Knish
26. Raw scotch bonnet pepper
27. Dulce de leche
28. Caviar
29. Baklava
30. Pate
31. Wasabi peas
32. Chowder in a sourdough bowl
33. Mango lassi
34. Sauerkraut
35. Root beer float
36. Mulled cider
37. Scones with buttery spread and jam
38. Vodka jelly
39. Gumbo
40. Fast food french fries
41. Raw Brownies
42. Fresh Garbanzo Beans
43. Dahl
44. Homemade Soymilk
45. Wine from a bottle worth £60/$120 or more
46. Stroopwafle
47. Samosas
48. Vegetable Sushi
49. Glazed doughnut
50. Seaweed
51. Prickly pear
52. Umeboshi
53. Tofurkey
54. Sheese
55. Cotton candy
56. Gnocchi
57. Piña colada
58. Birch beer
59. Scrapple
60. Carob chips
61. S’mores
62. Soy curls
63. Chickpea cutlets
64. Curry
65. Durian
66. Homemade Sausages
67. Churros, elephant ears, or funnel cake
68. Smoked tofu
69. Fried plantain
70. Mochi
71. Gazpacho
72. Warm chocolate chip cookies
73. Absinthe
74. Corn on the cob
75. Whipped cream, straight from the can
76. Pomegranate
77. Fauxstess Cupcake
78. Mashed potatoes with gravy
79. Jerky
80. Croissants
81. French onion soup
82. Savory crepes
83. Tings
84. A meal at Candle 79
85. Moussaka
86. Sprouted grains or seeds
87. Macaroni and “cheese”
88. Flowers
89. Matzoh ball soup
90. White chocolate
91. Seitan
92. Kimchi
93. Butterscotch chips
94. Yellow watermelon
95. Chili with chocolate
96. Bagel and Tofutti
97. Potato milk
98. Polenta
99. Jamaican Blue Mountain coffee
100. Raw cookie dough

Appears there are many types of food for me to try. Many are not available in South Africa at this time but who knows what will arrive in the future?

Technorati Tags: vegan vegan+food vegan+diet the+vegan's+hundred

Lemon Juice Day

2008-08-27T15:36:00.005+02:00

Lemon Juice Day E-Cards

Did you know that 29th August is Lemon Juice Day ? Lemon juice is healthy and nutritious with many, many uses. It has excellent amounts of vitamin C, citric acid and flavonoids, good amounts of folate and dietary fiber, and to a lesser degree the B vitamins, magnesium and phosphorus.

The vitamin C and flavornoids in lemon juice make it an excellent antioxidant, antibacterial and antiviral. Drinking the juice regularly builds up the immune system, increasing resistance to infection and fighting free radicals, improving circulation, strengthening the blood vessel walls, preventing atherosclerosis and varicose veins, helps reduce some of the symptoms of arthritis, guards against degenerative eye disease, damage caused by aging and lowers histamines in the body.

Potassium, an electrolyte, is one of the main blood minerals and is involved in nerve function, muscle control and blood pressure. Drinking lemon juice with it's high potassium will helps maintain the required levels. It is depleted with exercise and that is why athletes are often seen with a lemon which they squeeze for juice to drink from a hole in the top. The phosphorus in lemon juice aids in digestion of proteins like dried beans. The stomach is also assisted by the juice as it has an alkaline effect in the body and prevents heartburn and stomach acid naturally. The folate is very necessary during pregnancy to prevent birth defects and a few spoons of lemon juice in a glass of water will help with morning sickness

The citric acid, which gives lemons their sourness, has helped seamen ward off scurvy for hundreds of years, aids in slowing down the oxidation in apples, bananas and avocados, preventing them from turning brown and removes stains and odors from hands. It also helps beauty wise as it has a bleaching effect and is used to lighten freckles, age spots, black areas under the eyes and also to lighten hair. It is wonderful natural astringent.

When purchasing lemons for juicing, pick the ones with thin skins and heavy in weight for their size, as they will have the most juice. Always buy organic lemons which are fully yellow with no green coloring as they will be ripe and not too sour. Be careful not to buy overripe lemons which are wrinkled with soft patches. They can be stored at room temperature, out of bright light, for up to a week. When squeezing roll them on the counter to soften and so get more juice. Five to six lemons will give around one cup of juice. If there is too much juice to use that day it can be frozen in ice trays for later use. A cupful is +/- 60 calories.

Lemon juice can be added to salad dressings, smoothies, tea, sweet and savory dishes, and made into marmalade. Have a happy Lemon Juice Day !

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When fate hands you a lemon, make lemonade
Dale Carnegie

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Raw Lemonade
From the Karen Knowler's Raw Food Coach Newsletter
A refreshing drink that will keep for hours and give you a pep talk from the inside out!

2 organic lemons
2 cups / 500 ml pure water
3-5 tbsps agave syrup
ice cubes (optional)

Juice the lemons using a normal juicer, or hand held citrus press. You can juice with or without the peel still on (I made mine with the peel juiced as well as the flesh, but you need to go easy on the peel as in excess can make you feel a bit queasy ~ Karen). Pour 2 cups / 500 ml of water into your blender jug and add the lemon juice and 3 tbsps of agave syrup. Blend on full until well mixed. Taste test. Add more agave as desired. Add ice cubes if desired and blend again. Pour into a tall glass and serve with a straw for a great breakfast drink or hot day refreshment. This makes enough for 2-4 people depending on glass size. Feel free to add apples for a sweeter twist on this tangy drink.

Herbin' Ranch Dip
From Kristen's Raw Newsletter
This is the one of the most nutritious, delicious ways to have ranch dip, but without guilt. I love serving this dip at summer picnics with vegetable crudite or as a dressing on your favorite greens ~ Kristen.

1/2 cup raw cashews, unsoaked
1/2 cup raw pine nuts, unsoaked
1 zucchini, peeled and chopped
1 tbsp extra virgin coconut oil
3 tbsps fresh lemon juice
1 clove garlic
1 tsp onion powder
1 tsp sea salt
1/2 tsp tarragon
1/8 tsp white pepper
1/4 cup fresh basil, not packed
1/4 cup fresh dill, not packed

Blend all of the ingredients, except the fresh basil and dill, until creamy and smooth. Pulse in the basil and dill. This will stay fresh for 4-5 days when stored in an airtight container (mason jar works great) in the refrigerator. This dip also freezes well. Yield 1 1/2 cups. To make this as a dressing, simply add more water until you reach the desired consistency.

Raw Carrot Pate'
From Loloville Raw Food Recipes

5 carrots
2 cups almonds, soaked 12-48 hours and blanched
1/4 cup carrot or other fresh juice
1/4 cup finely chopped green onions
3 tbsps lemon juice
Celtic salt to taste
ground kelp

Process in food processor or champion juicer with solid plate. Roll in lettuce leaves, use on salads, or rolled in Nori.

Tabbouleh Primavera
From the Vegetarian Times Newsletter

1 head Boston lettuce, leaves separated
1 tsp freshly ground black pepper
1 cup bulgur wheat
1 lb/450g/2 cups thin asparagus, trimmed & cut into 1/2"/1cm pieces
1 medium red bell pepper, finely diced (1 cup)
5 tbsps olive oil
4 oz/110g crunchy sprouts, mixed bean sprouts or radish sprouts
4 scallions, thinly sliced
2 medium carrots, shredded (1 cup)
2 medium tomatoes, cut into 1/2-inch dice (1 1/2 cups)
1/3 cup chopped fresh flat-leaf parsley
3 to 4 tbsps fresh lemon juice
2 tbsps chopped fresh mint (optional)
1 tsp salt

In medium saucepan, bring 3 cups water to a boil over high heat. Stir in bulgur. Reduce heat to low, cover and simmer until tender, about 15 minutes. Drain in fine-meshed sieve and let cool to room temperature, about 15 minutes. Meanwhile, in medium skillet, combine asparagus and 1/2 cup water. Cover and simmer over high heat for 2 minutes. Drain and rinse under cold water until cool. Return asparagus to skillet with bell pepper and 1 tablespoon olive oil. Cook over high heat until crisp-tender, about 2 minutes. In large bowl, combine asparagus mixture, cooled bulgur and remaining 4 tablespoons olive oil. Add remaining ingredients except lettuce and toss well. Serve over lettuce leaves. 8 Servings

Technorati tags: Lemon+Juice+Day lemon+juice+recipes rawfood+recipes

Chard by Request

2008-08-06T15:35:00.004+02:00

As per Cybercelt of the Blog Village Communtity and Endangered Spaces Blog request.

Chard (Beta vulgaris var. cicla), also known as Swiss chard and perpetual spinach, is a green leafed vegetable often mistaken for spinach. Regular chard has creamy white stems (ribs, stalks) with dark green leaves. In some countries red/yellow stemmed chard and red leaved chard is available. Chard is believed to originally come from Sicily and has nothing to do with the Swiss.

It is extremely nutritious. An excellent source of vitamins K, A, C and E, iron, magnesium, manganese, potassium and with plenty dietary fiber. It is also a very good source of vitamins B1,B2 and B6, and tryptophan, calcium, copper, phosphorus, zinc and folate.

The vitamin K in chard, one cup providing 300% of daily requirement, helps maintain bone health, the vitamin A in chard improves eyesight and fights viral infections, and the magnesium in chard keeps your blood circulating smoothly, relaxes nerves and muscles and balances blood sugar levels. One cup of steamed chard is only 35 calories so excellent for weight loss diets. This only touches on a few ways that eating chard regularly helps to maintain optimum health.

NOTE: Due to chard containing oxalic acid, calcium supplements should only be taken 3 or more hours after eating it as chard counteracts calcium absorption. People with untreated kidney and gallbladder problems must also beware of the oxalates in chard, never eat raw and eat sparingly when cooked.

The best way to obtain chard is to grow it yourself as young, newly picked leaves are great to eat. It is often called perpetual spinach as you can cut outside leaves off regularly to eat and the plant continues to grow, producing more and more leaves. Plants last for many months. They are easy to grow, need little attention except watering and can withstand frost.

When purchasing chard at the market make sure that the stems are firm and crisp and the leaves are not yellowed or wilted. Do not wash before storing, place in a paper bag or loose in the vegetable drawer of the fridge, eat within a couple of days or they will wilt. They can also be blanched and frozen.

Young leaves are best for salad and older leaves should be cooked. With older chard the stems need longer cooking than the leaves, so start cooking them first. They can also be cooked as separate dishes. They are interchangeable with spinach in most dishes.

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White Bean, Greens and Tomato Gratin
From the Vegetarian Times "Dairy-Free Recipe of the Week" Newsletter

1 large bunch chard (1 3/4lbs / 800gms)
2 tbsps cold pressed olive oil
2 medium cloves garlic, finely chopped
2 cups cooked or canned white beans, rinsed and drained if canned
2 medium tomatoes, peeled, seeded and chopped
1/2 cup vegetable broth
1/2 tsp dried thyme
1/2 tsp salt

Topping
1 cup fresh bread crumbs
3 tbsps cold pressed olive oil
1/8 tsp salt

Preheat oven to 350F / 175C. Grease 10" / 25cm oval gratin or baking dish. Remove tough stems from chard and rinse well. Stack greens and cut into thin strips. In skillet/wok heat oil over medium-high heat. Add garlic and stir 30 seconds. Add greens and cook until tender, tossing often, about 7 minutes. Remove from heat. Add beans, tomatoes, broth, thyme and salt and mix well. Spoon into prepared gratin dish, spreading evenly. Topping: In small bowl, mix all ingredients. Sprinkle evenly over top of greens mixture. Bake until hot, about 40 minutes. 4 servings

Garlic and Olive Swiss Chard
From Epicurean

1 bunch Swiss chard (1lb / 450gms)
1 tbsp extra virgin olive oil
3 cloves minced garlic
1/4 tsp crushed red pepper flakes
2 tbsps lemon juice
1 dozen Kalamata olives, chopped

Wash the chard, cut away the stems and chop the leaves. In large skillet/wok, heat the olive oil. Add garlic and red pepper flakes- saute for one minute. Add the chard, saute, turning frequently. Stir in lemon juice and olives, heat through. Serves 6 as side dish.

Swiss Chard Topped with Marinated Portobello Mushrooms
From the Vegetarian Times

2 portobello mushrooms, about 5 oz / 140g each
4 tbsps tamari
2 tbsps vegan Worcestershire sauce
2 tbsps cider vinegar
2 tbsps cold pressed sesame oil
4 tsps minced shallots / spring onions
2 tsps vegan country-style Dijon mustard
2 bunches red swiss chard (green also OK)
1 tsp plus 1 1/2 tsps cold pressed olive oil
4 tsps minced garlic

Wipe mushroom caps with a damp cloth; remove stems. In shallow bowl, whisk 2 tablespoons tamari, Worcestershire sauce, vinegar, sesame oil, shallots and mustard. Add mushroom caps and marinate 15 minutes, turning occasionally. Meanwhile, remove stems from chard and coarsely chop. In large skillet, heat 1 teaspoon oil over medium-high heat. Add garlic and cook, stirring, 1 minute. Add chard and remaining 2 tablespoons tamari. Cover and cook until wilted, 4
minutes. Uncover and set aside. Wipe out pan. Heat remaining 1 1/2 teaspoons oil over medium-high heat. Remove mushrooms from marinade; reserve marinade. Add mushrooms and cook until tender, 4 minutes per side. To serve, reheat chard and divide among plates. Cut mushrooms into 1/2- inch-thick slices. Arrange sliced mushrooms over chard and drizzle with remaining marinade if desired. 4 Servings.

Juiced Garden Greens
From Martha Stewart Living

Green-vegetable juice is sweetened with fruit juices to make a wonderful, energizing morning beverage. A piece of ginger root adds a healthy kick and a bit of bite.

1 unpeeled cucumber
2oz / 50g green Swiss chard
3 sprigs flat-leaf parsley
1/2 Granny Smith apple
3/4 cup cubed honeydew melon
1 celery stalk
1/4 fennel bulb
1-inch piece of fresh ginger

Place all ingredients in an electric juicer and juice. Divide between two glasses and serve.

Watercress, Red Chard and Mint Salad
From The Times On Line
By Lucas Hollweg
The simplest of side dishes pepped up with mustard and mint. Use young leaves.

2 tsp dijon mustard
1½ tsp redwine vinegar
Salt and pepper
2 tbsp extra-virgin olive oil
6 big handfuls of watercress
6 big handfuls of baby red chard leaves
1 small handful of mint – say 25-30 leaves

In a big salad bowl, mix together the mustard, vinegar, salt and pepper. Gradually whisk in the oil until thoroughly combined – you want it to emulsify, so add it a few drops at a time. Throw in the salad leaves and tear the mint over the top. Toss everything in the dressing until properly coated. Serves 6 as a side dish.

Swiss Stalks with Garlic and Parsley

7 oz / 200 g Swiss chard stalks, cut into 2" / 4cm long pieces
3 tbsps extra virgin olive oil
1-2 cloves of garlic, chopped
2 tbsps parsley, chopped
salt
fresh grounded black pepper

Add Swiss chard stalks into a pot of boiling water, reduce heat and let simmer for 20 minutes until tender; drain and set aside. In pan sweat garlic in olive oil for a few minutes over medium-low heat until it just turns light brown . Add Swiss chard stalks, parsley, salt and pepper. Raise heat to moderately high, stirring and cook for 5 minutes. Serve immediately. Serve warm or at room temperature.

Technorati tags: chard+recipes swiss+chard vegan vegetarian vegan+diet

Favorite Websites - VegFamily eMagazine

2008-07-28T13:10:00.004+02:00

One of my favorite e-magazines is the VegFamily Magazine. Amazingly it is still free. Due to very little info available for parents in 1999, Erin Pavlina started a forum to discuss vegan parenting. Over time it developed into a very valuable monthly e-magazine.

In 2007 Cynthia Mosher took over as publisher and editor and set herself the task of reaching more parents and establishing more resources, information, and features of benefit to vegan families. Today the e-magazine is the largest on-line publication solely devoted to vegan family living.

Some of the contributors and staff include Cathe Olson : Author of "Simply Natural Baby Food" and "The Vegetarian Mother's Cookbook", Dina Aronson : MS RD, Marty Davey : Masters in Food and Nutrition, Jill Nusinow : Culinary educator, cookbook author, and speaker, Tammie Ortlieb : Masters in Developmental Psychology and Ginger Carlson : Author of "Child of Wonder: Nurturing Creative and Naturally Curious Children" .

I find VegFamily a very comprehensive resource for raising healthy vegan children, from pregnancy to adulthood, and it includes recipes, book and product reviews, a forum, "Ask the Dietician", interviews with top Vegans and hundreds of excellent articles .The July 2008 Issue includes "Vegetarian to Vegan: 101 Reasons Not to Feed Dairy Products (or Milk Formula) to Your Children" and "Recession-Proof Your Diet - Go Vegan" plus many other great articles and tasty recipes. If you haven't paid a visit before I am sure you will find it worthwhile to do so now.

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A couple of VegFamily Recipes.

Shake and Bake Tofu
By Nava Atlas

These crispy tofu cutlets are a favorite in our home. Enlist your kids to help with the breading and shaking. If you have more than four eaters, the recipe doubles easily, but be sure to use two baking sheets as well.

16oz/453g tub/block extra-firm tofu
1/4 cup wheat germ
1/2 tsp salt-free herb & spice seasoning mix
1/2 tsp salt
Vegan Marinara sauce (warmed), ketchup, or salsa

Preheat the oven to 425F/200C. Cut the tofu into 1/2inch/1cm thick slices. Blot well between clean tea-towels or several layers of paper towel and cut into 1/2inch/1cm wide sticks. Combine the wheat germ, seasoning mix, and salt in a plastic, food storage bag; seal and shake lightly to mix. Transfer the cutlets to the bag and shake gently until they are evenly coated with the wheat germ mixture. Arrange the cutlets on a lightly oiled nonstick baking sheet. Bake until golden and firm, about 12 to 15 minutes. Serve at once with marinara sauce or other sauce of
your choice for dipping or topping. Makes 4 servings.

Savory Breakfast Sausage
Submitted by Paula

2 cups black-eyed peas (15 1/2oz/425g can, un-drained)
1/2 cup potato flour (for gluten free) or wheat flour
One 4oz/113g can of mushroom (drained), finely diced OR 1/4 cup very finely chopped fresh mushrooms
2 tsps onion powder
1 tbsp tomato paste
1tsp crushed fennel
1 or 2 dashes crushed red pepper flakes
1 tsp basil
1 or 2 sprigs parsley, finely chopped
1/8 tsp pepper
1 tsp crushed rosemary
1 tsp sage
1/2 tsp salt
oil for frying

Mash black-eyed peas and potato flour together in bowl, using only enough black eye peas' liquid to hold it together. Add mushrooms together with peas and potato/wheat flour. Roll about 10 or so sausage shapes out of the mixture. Put spices on clean surface, and roll the "sausages" over the spice mixture, coating well. In frying pan on medium to low heat, in a little oil fry the sausages, carefully turning as they brown. (And they do turn a nice golden brown). Serve hot and enjoy! Makes about 10 links. If you would rather have patties for a vegan burger, these work great that way as well.

Technorati Tags: VegFamily vegan+recipes vegan+sausages emagazines

Marvellous Mushrooms

2008-07-09T14:25:00.004+02:00

Mushrooms, apart from being very tasty in your meals, are excellent for your health. They are neither a vegetable nor a fruit but a fungus which was revered by the Ancients tas far back as 6000 years ago.

Nutritionally mushrooms are a good source of thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyrodoxine (B6), vitamin D and vitamin C. They also contain good amounts of protein, folate, phosphorus, potassium, zinc, copper, manganese and selenium. An all round excellent food item.

Mushrooms, being a main source of selenium, are important to vegetarians and Vegans who cannot obtain it from animal sources. They not only contain this important anti-oxidant but also the anti-oxidant ergothioneine, and together they protect cells from attacks by free radicals and lower the risk of prostate and other cancers. Mushrooms are also one of the few natural sources of vitamin D, essential for healthy bones and teeth, and research shows that by exposing them to sunlight for a short while will increase these levels.

It has been found that the common white and brown mushrooms carry as many health producing properties as their exotic cousins. Therefore it mainly depends on their flavor and your budget on what variety you purchase. The main thing is to add them regularly to your diet and being extremely low in calories you never need to worry about your waist line.

When purchasing fresh mushrooms see that they are firm and not slimy. The best way to store them is in a paper bag in the vegetable section of your fridge. There are many varieties of dried mushrooms available and they are popular as drying intensifies their flavor.

They are truly a wonder food.

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Spinach and Radicchio Salad with Mushrooms and Cashews
From Epicurious Printed in Bon Appétit Oct 2001

2 tbsps fresh lemon juice
2 tbsps balsamic vinegar
2 tsps country-style Dijon mustard
1/2 cup extra-virgin olive oil
1 6oz bag / bunch fresh baby spinach
1 head radicchio, torn into bite-size pieces
8 ozs / 3 cups button mushrooms, sliced
2 green onions, minced
1/2 cup chopped roasted cashews

Whisk first 3 ingredients in small bowl. Gradually whisk in oil. Season dressing to taste with salt and pepper. Combine spinach and all remaining ingredients in large bowl. Add dressing to taste; toss to coat. Divide salad among 6 plates. 6 servings.

Shiitake Mushroom Gravy
From the Vegetarian Times
Serve this luscious, low-fat mushroom gravy over cornmeal cakes or mashed potatoes.

8 small to medium dried shiitake mushrooms, rinsed well
2 1/4 cups boiling water
2 cups mushroom soaking liquid
2 1/2 tbsps soy sauce
2 tsp olive oil
1 small onion, thinly sliced
1/2 tsp sugar
1/2 tsp dried thyme
2 cups / 6 1/2ozs thickly sliced button mushrooms
3 tbsps all-purpose flour
1/4 cup finely chopped fresh flat-leaf parsley

Place shiitake mushrooms in medium bowl, and add boiling water. Cover with small plate. Set aside 30 minutes. Drain mushrooms, reserving soaking liquid. Remove and discard stems from shiitake mushrooms. Slice mushrooms into strips, and set aside. Place mushroom soaking liquid into measuring cup, adding water if necessary, to make 2 cups. Add soy sauce to mushroom liquid. Set aside until ready to use. In medium saucepan, heat oil over medium heat. Add onion, and cook, stirring often, until golden brown, about 9 minutes. Add sugar, thyme, button mushrooms and reserved shiitakes, and cook, stirring occasionally, until button mushrooms are tender, about 4 minutes. Add flour, and cook, stirring occasionally, 1 to 2 minutes. Whisk in reserved mushroom liquid, and cook, stirring continuously, until thickened, 5 minutes. Stir in parsley, and add salt and freshly ground pepper to taste. Serve hot.

Ginger-Sesame-Glazed Portobello Steaks
From the VegetarianTimes
An aromatic marinade adds complexity to these mushrooms, which resemble flank steak when sliced at an angle.

2 cloves garlic, minced
1 tbsps minced fresh ginger
1 tbsp tahini
1/2 cup tamari or low-sodium soy sauce
1/3 cup toasted sesame oil
1 tbsps light brown sugar
3 tbsps white wine
4 large portobello caps
1 tbsp peanut oil

In small bowl, combine garlic, ginger and tahini. Stir in tamari, sesame oil, sugar and wine until well blended. Put mushroom caps in shallow bowl. Add tamari mixture, turning to coat mushrooms and let stand 15 to 30 minutes, turning once. In large skillet, heat peanut oil over medium-high heat. Add mushrooms (reserve marinade) and cook, turning once, until browned and slightly softened, about 5 minutes. Cut each mushroom on a slight angle into 1/4-inch-thick slices. In small saucepan, heat reserved marinade. To serve, spoon hot mashed potatoes on serving plates. Fan out mushroom slices over potatoes and lightly drizzle with marinade. 4 Servings

Technorati: mushrooms vegan+recipes mushroom+recipes

The Nut from Brazil

2008-06-26T10:55:00.004+02:00

My favorite nuts are Brazil nuts which mainly come from the Amazon Valley. Brazil nuts are tree nuts, of a giant wild tree and grow clumped together in large, round, woody and extremely hard seed pods the size of a coconut.

They are very nutritious and are a complete protein so are excellent for vegetarians and Vegans. Raw Brazil nuts contain the highest natural source of selenium. They are also an excellent source of magnesium and a good source of vitamins B1, B6 and E, dietary fiber, phosphorous, iron , calcium, potassium, zinc, copper, zinc, alpha-linolenic acid and many essential amino acids.

Brazil nuts are +/- 70% fat made up of saturated, mono-unsaturated and polyunsaturated fat, but contain no cholesterol. Just 6 to 8 nuts are +/- 186 calories so if on a weight loss plan they should be eaten sparingly.

Just one nut exceeds your daily selenium requirement but it is suggested that two are eaten daily to give added health benefits from the excellent antioxidents they contain. Selenium is also said to reduce the risk of prostate cancer, osteoarthritis of the knees and heart disease.

Note: Brazil nuts should not be eaten by anyone with even a slight allergy to tree nuts.

If you are able to get them, unshelled nuts are safer to eat, as they are free from contamination. Shelled nuts, due to their high fat levels, go rancid easily so should be kept in the fridge. They can also be frozen. So give raw Brazil nuts a try and enjoy their taste and energy boost.

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Brazil Nut Burgers
From MeatOut

1 cups dry soybeans
2 carrots, peeled
1/2 cup Brazil nuts
1/4 cup tamari or soy sauce
1/2 Tbs. dried parsley
1/2 Tbs. dried basil
1/2 cups wheat germ

Soak dry soybeans overnight or for 8 hours. Put the soaked beans into a large pot with 3 cups water; bring to a boil, allowing the steam to escape and reduce the heat to simmer; cook the beans for about three hours until tender; drain water after ready. Puree cooked soybeans and carrots in blender; grind Brazil nuts and mix all three together with soy sauce or tamari. Add parsley and basil; mix in wheat germ for dough consistency, adding more if necessary. Form into patties and bake in preheated oven for 30 minutes at 400 F.
(I made them with chick peas and they were great ~ Jackie).

Breakfast Smoothie
From BBC-Food by Merrilees Parker

4 very ripe peaches or nectarines, sliced and stoned
50g/2oz frozen blueberries
50g/2oz strawberries
4 baby bananas or 1 large banana, cut into chunks and frozen
6 tbsp organic soy yoghurt
6 Brazil nuts
1 tsp guarana powder (optional)
maple syrup to taste

Place the peaches or nectarines into a juicer and extract the juice. Pour the juice into a blender with the remaining ingredients except the maple syrup and blend. Taste the smoothie for sweetness, adding a little maple syrup if necessary. Serve immediately in tall glasses. Serves 2.

Brazil Nut Milk
From Raw Pleasure, Australia
Brazil nut milk is the richest and in my opinion the most delicious. ~ Sheryl

1 cup Brazil nuts
2-4 cups of filtered water
dried figs to taste

Blend and refrigerate.

Date, Almond and Brazil Nut Truffles
From Channel4 by Gillian McKeith

8 fresh dates, stoned
100g/4oz ground almonds
2 tsp carob powder
finely grated rind and freshly squeezed juice of ½ lime
8 Brazil nuts
chopped mixed nuts

Place the dates, almonds, carob powder, lime rind and juice in a food processor and blend until the mixture forms a stiff ball - adding more lime juice if necessary to help bring the mixture together. Remove blade and roll date mixture into balls. Place in truffle cases or roll into balls and fill each with a Brazil nut. Cover and keep in the fridge for up to 3 days.

Technorati: Brazil+nuts nut+milk nut+burgers vegan+recipes

Super Fruit - Avocado

2008-06-14T14:47:00.005+02:00

I couldn't imagine life without my avocado a day. Apart from being delicious, they are very nutritious and give me many of my daily requirements.

Avocados are native to Central and South America and have been cultivated in these regions since 8,000 B.C. The avocado is also known as the Alligator Pear, due to its shape and the leather-like appearance of its skin. Avocado is derived from the Aztec word "ahuacatl."

Nutrition wise they are a good source of vitamin K, vitamin B3 and B6, vitamin C, vitamin E, folate, copper, beta-carotene, phosphorus, iron, dietary fiber, and contain far more potassium than a medium banana. They are also lower in sugar than most other fruit.

Often avocados are avoided by dieters due to their high oil content, these oils contain oleic and linoleic acids that are effective in lowering the LDL cholesterol and increasing the healthy HDL cholesterol, so the extra calories/kilojoules are worth ignoring. Oleic acid also offers significant protection against breast cancer.

Their high folate content make them excellent for pregnant women by ensuring healthy fetal cell and tissue development. The vitamin B6 in avocados helps relieve morning sickness as well. Regular consumption of avocados strengthens the body's immune system due to their high anti-oxidant levels and lutein content. Add an avocado a day to your diet and enjoy all it's health benefits.

Avocados are also an excellent beauty aid and a simple avocado face mask can soften and hydrate dry skin.

Note: People who are allergic to latex type fruits like bananas should avoid avocados.

A ripe, ready to eat avocado is slightly soft. Unripe avocados can be easily ripened by putting them into a paper bag and storing them in a cupboard for a few days. There are many varieties of avocado but the most popular are the Hass which has pebbled dark green or black skin, and the Fuerte which has a smooth, bright green skin. Once ripe they can be stored whole in the refrigerator. Note that once cut they will turn black after a while from exposure to the air so either eat right away or dip in vinegar or lemon juice.

They are wonderful in dips, salads, smoothies, cold soups and sandwiches.

For information on Avocado Oil see my other blog entries Avocado Oil (with Beauty Recipes) and Awesome Avocado Oil (with Food Recipes).

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Cucumber-Avocado Salad Dressing
From AllRecipes
Submitted by: roasteroven
"This fresh and tasty salad dressing is quick to make - it works as a dip too!"

1/3 cup olive oil
1 clove garlic, minced
3/4 cup chopped fresh cilantro
2 avocados, peeled, seeded and cubed
1 large cucumber, peeled,
seeded and cut into chunks
1/4 cup lemon juice
salt and pepper to taste

Puree the olive oil and garlic in a blender until smooth. Add the cilantro, avocado, cucumber, and lemon juice. Puree again until smooth, then season to taste with salt and pepper. Yields: 32 servings.

Avocado and Chili Soup
By Jolinda Hackett, as Vegetarian, About.com

2 ripe avocados
3 cups soy milk
14 oz/400gm can of green chilies
1/2 onion, chopped
dash salt and pepper, to taste
2 tbsps lime juice
2 tbsps dry sherry
2 tbsps chopped fresh cilantro (coriander)

In a food processor or blender, process together all ingredients except cilantro until smooth. Stir in the cilantro and serve chilled.

Avocado and Asparagus Salad
From AvocadoRecipes

2 lb/1 kilo of asparagus.
2 medium avocados.
juice and zest of 1 lemon.
2 tbsps of olive oil.
2 tbsps fresh parsley.
1 tbsp of fresh coriander.
1 tbsp of white wine vinegar.
½ tbsp balsamic vinegar.
1 tsp of castor sugar.
1 tsp fresh mint.
salt and pepper, to taste.

Trim off the tough ends of the asparagus, then steam until just tender and bright green. Plunge the asparagus into cold water to halt the cooking time and drain well. Set aside. Peel the avocados then dice the flesh. Toss with the lemon juice and lemon zest, then add to the asparagus. For the dressing, whisk the white wine vinegar, balsamic vinegar, olive oil, castor sugar, mint and parsley. Add salt and pepper to taste, then pour over the asparagus. Toss lightly, then spoon into bowl. Refrigerate, then serve.

How to Make Avocado Fudge
by eHow Food & Drink Editor
Many people wouldn't think of the combination of avocados and chocolate. But the rich creamy texture of an avocado lends itself nicely to desserts like fudge. Not only are the brownies healthier, but your mouth won't even miss the oil it replaces.

1 large ripened avocado
1/2 cup vegan margarine
1 1/2 tsps vanilla
1 1/4 cups cocoa
3 cups powdered sugar

Melt the margarine in your saucepan over a medium flame. Peel and puree the avocado mixture in your food processor until the consistency of the avocado is smooth. Combine the avocado, vanilla, cocoa and powdered sugar into your saucepan with your melted margarine. Slowly stir in these ingredients until the mixture is thick. Pour the mixture into a baking pan and place in the fridge overnight so the fudge can harden. Remove the fudge from the fridge and cut into one inch squares and serve.
Tips & Warnings
Use non-stick spray on the baking pan so that the fudge does not stick to the bottom while hardening. Chop walnuts and sprinkle them on top of the fudge mixture after pouring it into the baking pan. This is a great source of Omega 3.

Enjoy !

Technorati Tags: avocado avocado+recipes vegan+recipes rawfood