Cauliflower Crush

Cauliflower Crush

 

I love cauliflower.  It tastes good, its satisfying and its low in calories.  This dish keeps me happy and keeps me from snacking after dinner.  I am always looking for new ways to make cauliflower.  Most of my recipes are unintentional.  Meaning, they come about because of what I have in my fridge or pantry!  This dish was accidental, but it is really good if you like spicy Buffalo sauce.  Other vegan buffalo cauliflower dishes have breading, but my version is tasty without the extra calories.  I may try a breaded version after I am back to running my usual mileage and injury free!

 

Spicy Tangy Buffalo Cauliflower

1 head of Cauliflower, washed and cut into 2 inch florets

2 T olive oil

1/4 C Buffalo sauce (such as Frank’s Red Hot, mine is a grocery store brand)

4 T Nutritional yeast

1/2 t garlic powder

2-3 T water

Salt to taste

Preheat oven to 425 F.

In a large bowl, coat cauliflower florets in the olive oil until all pieces are coated.

Roast cauliflower for about 20 minutes until they turn soft and have a little color on the tops. Turning them over once halfway, after 10 minutes.  Keep an eye on them as oven temperatures vary.

In a small bowl, mix together buffalo sauce, nutritional yeast, garlic powder, water and salt.  If your sauce is too thick, add another tablespoon of water.

Pour the mixture on the hot cauliflower and serve with your favorite bread, grains or legumes.

This dish serves around 4 people.  And has approximately 130 calories per serving.

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Spicy Tangy Buffalo Cauliflower

 

 

Already November?

Already November?

Hello November!  I can’t believe the year is almost over.  I have finally gotten around to writing down recipes from my previous blog post “Cooking”.  For those of you asking for those recipes…so sorry for the delay.

I cook by the seat of my pants.  Whatever is in the vegetable drawer or is close to expiring, dictates the meal!  When I was a Food Service Director, we operated very differently.  The menu drove inventory purchases.  We had a 4 week menu and usually didn’t deviate unless something was going bad.  Then of course, we had a daily special!  Why don’t I do the same thing at home?  Well, I guess I like the spontaneity and I may be a little lazy.  I hope these recipes help you.

I am always looking for ways to cut calories.  Feel free to substitute your favorite option.  You can get creative from one little idea which can turn into something quite delicious!

 

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This is my go to easy option for lunch.

2 slices of Nature’s Own 40 calorie Bread

3 slices of Field Roast Wild Mushroom Deli slices

1 medium Tomato sliced

Handfull of washed Spinach leaves

2 T House of Tsang Korean BBQ sauce

1 oz Kettle Black Pepper Potato chips

Spread BBQ sauce on both slices of bread, one tablespoon each.  Assemble seitan slices, tomato slices and spinach.  Devour with chips.  I like to stick the chips in my sandwich.  It doesn’t always look so pretty when I am eating the sandwich, but I really love the chips in the sammie!

 

Hot & Spicy Mexican Rice with Avocado & MangoDSC_5937

2 C cooked rice (I use Basmati, but any cooked white rice will do)

1 can Black Beans wash and drained

4 Medium Tomatoes chopped

1/4 C Green onions sliced thin

1/2 Mango cut into long slices

1/2 Avocado cut into long slices

1/2 large Lime juiced

1 t Garlic powder (adjust to your taste)

1 t Cayenne Pepper (adjust to your taste)

Salt to taste

In a large saute or frying pan, add rice, beans, garlic powder and cayenne pepper.  Mix well and heat for 3-4 minutes.  Add tomato and green onions, heat an additional two minutes.  Add salt, serve with mango and avocado slices.  I like to sprinkle the fruit with a dash of garlic, cayenne pepper, lime juice and salt also.  This recipe serves 1-2 people depending on their appetite.

 

Savory Veggie FryDSC_6116

1 C Chickpea flour

4 C Baby Spinach leaves

1/2 Red Pepper diced

1 1/2 C Water

2 T Roasted garlic chunks or 1 t garlic powder

2 T Nutritional yeast

1/2 t cayenne pepper

Salt to taste

Oil spray

Spray a medium frying pan with cooking spray.  On medium flame, add diced red pepper to the heated pan.  Cook peppers until soft.  Add spinach and let wilt.

While spinach is wilting, in a small bowl, add chickpea flour, water, cayenne pepper, garlic, nutritional yeast and salt.  Mix well, the batter should resemble thin pancake batter, however this batter will be gritty, not smooth.

Once the spinach has wilted, add flour mixture into pan, pouring evenly and let the mixture cook until solid.  Spray the top with oil spray.  The veggie fry will need to be turned over for both sides to cook.  With your spatula, quarter the fry and turn all four pieces over and spray with oil spray again.  Chickpea flour cooks quickly, I like to let mine form a slight crust.  This veggie fry is a nice alternative to scrambled eggs because chickpea flour is high in protein.  This recipe serves 2-3 people.

 

Fashion Plates

Fashion Plates

Do you have a uniform?  My sister the fashionista, tells me that my uniform is always jeans or shorts,  T-shirt and flip flops.  “Its always some boring top and and some boring jeans with you, you need to wear more skirts and dresses…do something different…”

My mom had a uniform, in the 70’s, she wore kaftans at home, yes, like Mrs. Roper from Three’s Company.  When she went out, she wore polyester pants and and some type of hippie-ish top like many of the other moms.  Oh those bell bottoms.

Our neighbor had a uniform, in the 80’s, it was a matching mauve or hot pink leisure jacket with teal and white stripes and matching pants with elastic cuffs.  Her shoes of choice were white Reeboks.

My grandfather in India had a uniform.  He wore a white cotton kurtha top and matching panchi everyday, (a panchi is a South Indian sarong worn by mostly older men).   His clothes and mere presence were the stuff of legend.  His clothes always looked clean, crisp and regal.

I saw a guy the other day sporting a tank top and crazy print weight lifter balloon pants.  Wonder if that uniform is new or actually from 1989?

All the other stay at home moms I know have a uniform too.  Yoga pants or capri pants, some type of Dri-fit top and athletic shoes.  I think this getup is the modern day leisure suit.  Some of my friends admit to wearing the same clothes they slept in and not showering daily.  I know, I expressed the same mouth open outrage when I heard also.  I guess they’re saving water and leaving a smaller carbon foot print?

I like my uniform.  It is comfortable, transitions from morning carpool to Trader Joe’s to volunteering at school to coming back home to create art.

I would love to wear more dresses and dressy clothes in general.  However, as a free lance illustrator and stay at home mom, dressing  up daily doesn’t fit my schedule.  Now, don’t get me wrong, I do dress up for special occasions, parties and going out with the ladies.  I am working on moving away from my comfort zone for fun and giggles.  I may have to sport an off the shoulder top on my next girls night out!

 

 

A quick and easy recipe that never goes out of style.

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Roasted Garlic Brussels Sprouts

Roasted Garlic Brussels Sprouts

1 Bag of shaved Brussels Sprouts (mine is a 10 oz. bag)

2 t Garlic powder (I like a lot of garlic, you can cut back of course)

1/2 t Black Pepper

Salt to taste

Olive oil spray

 

Pre-heat oven to 375 F.

Wash and drain Brussels sprouts.

Spray olive oil spray evenly to coat a metal sheet pan.

Arrange the sprouts flat on the sheet pan.

Spray with oil spray to coat all the pieces.

Bake for 10 minutes and check them to make sure the smaller pieces aren’t burning.

With a flat spatula, turn them over and cook for another 10 minutes.  Ovens vary, so if the sprouts don’t look fully cooked, leave them in for another 3-5 minutes.

Once they are out of the oven, sprinkle garlic powder, black pepper and salt.  These come out really tasty.  Some pieces are crispier than others.

Unbearable Lightness of Being

Unbearable Lightness of Being

Rain is sprinkling lightly.  I am gearing up to run.  A little rain is not going to spoil my workout.  I try to run at least three days a week, usually 25+ miles a week. There are two days that I bike with my workout buddy, M.  Running has been a must for me since I was 14 years old.  It helped me lose weight as a teenager and has become a necessity like air or water.  Most people who don’t run always ask me how I run by myself and why I run so many miles.  The simple answer is “I feel like a million bucks.”  I have this “lightness” after my runs.  I like to call it an “Unbearable Lightness of Being”.  Yes, it is a runner’s high, endorphins…There is a Daniel Day Lewis movie by the same name, but that lightness is not from running!

I wish I could bottle that feeling so my friends, who always shake their heads at me, can feel it too.  If they did, I bet they too would take up running or biking.  This feeling lasts all day.  On the days that I don’t run or bike, I don’t feel light.  Unfortunately, I can’t run everyday because I have a metal plate and six screws in my left leg, (that’s another post!).

M and I have both suffered from overuse injuries this spring and summer.  These injuries are fixable through physical therapy.  Both of us are working through them and injuries are not a reason to stop moving.  When one of us could not run or bike, we walked.  Walking is a great exercise.  It certainly takes longer to walk than run, but it still moves major muscle groups and burns calories.  And the best part, it gets the heart rate up and results in that “unbearable lightness of being”.  Now, I can’t tell you at what mileage or how long it will take for you to feel “lightness”.  Each person is different and therefore, it will be a pleasant discovery for you.

According to most health experts, a sedentary lifestyle is unhealthy.  In my suburbia, we don’t walk very much.  Most people drive to their gym and drive elsewhere.  Compared to the rest of the world, Americans are very sedentary.  My mom and dad were really surprised to see how many steps they got in a day.  Their inexpensive Fibit clips have motivated them to get 10,000+ steps a day.  My mom is now understanding how good it feels to walk.  She has lost a few pounds, but isn’t feeling the “lightness” yet.  It takes time and patience.  I like to encourage her everyday because it will happen and she will feel it!  I have included one of my easy post workout snacks below.

 

CHOCOLATE PEANUT BUTTER SMOOTHIE

2 T Jif Peanut Butter Powder

2 T Trader Joe’s Chocolate Hemp Powder

1 T Nesquick or Cadbury’s sweetened Chocolate Powder

1.5  C So Delicious Xtra Protein Vanilla Almond Milk or your milk of choice

Based on the nutrition label on each product, I calculated about 235 calories and 16 g protein.

Combine all ingredients in an immersion blender or regular blender and enjoy!

Chocolate Peanut Butter Smoothie
Chocolate Peanut Butter Smoothie

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

You are holding the key

You are holding the key

“How do you do it”?

“How do you have the self-control”?

These are questions I get asked all the time about not just being plant based, but portion control and staying fit.  These are not easy questions to answer.  We are all different and what works for me may not work for you.  I can however, provide you with some habits that I formed in my teens.  During my senior year in high school, I lost fifteen pounds and have kept it off using portion control and running.  This post is about eating, I will talk about fitness in my next post.

Eating a meal should be only that.  Just eat, don’t do anything else.  Don’t multi-task.  Look at your plate and pay attention to your food.  Enjoy the taste and get the satisfaction and nourishment that it provides.

Eat sitting down.  When you are eating anything,  a meal or even a snack or having a drink, sit down.  Don’t stand when you are eating or drinking.  Take the time to look at what you are eating and drinking.

When you are still craving more of what you just ate, change the taste.  For example, when I am craving more potato chips and I have already eaten two servings, I wait.  I drink some water, then eat something with a completely opposite taste like cherries, or vegan yogurt or sorbet.   I forget the taste of the salty, fatty chips because I have tasted something else.

Portion out your food.  I know this piece of advice gets such a bad rap and a bad reaction from people.  There is absolutely nothing wrong with measuring or weighing out serving sizes.   Eating snacks like chips out of a bag usually means overeating because of their small serving size.  Serving sizes for potato chips are usually around 150 calories for 28 grams or around 14 chips.  I usually lose count after 4.  I have an inexpensive food scale and measuring cups/spoons.

Eat your meals on smaller plates.  I have both 10 and 8 inch plates.  But I always use the 8 inch plates.  This optical illusion works by tricking my mind into thinking my plate has runneth over.

Not having bags of readily available junk food forces me to make my own snacks.  If I am feeling too lazy to cook, I end up eating a fruit or doing something else besides eating.  See below for an easy yet healthy smoothie bowl.

I am not perfect by any means.  We all have good days and bad days.  But starting with a health eating goal in mind everyday is really important.  Do your best and try to stick with your eating goals everyday.  It will pay off eventually.  Good eating habits and physical fitness can help with weight loss and improve health.  It won’t happen overnight, it takes time and patience to change behavior and break lifelong habits.  Next post is all about moving!

 

Easy Smoothie Bowl

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There are thousands of great smoothie bowl recipes.  This one is easy, lower in calories and high in protein.  I did not have any of my favorite berries to add when the above picture was taken, but feel free to top with blueberries or strawberries.

1 container Silk soy yogurt (or your favorite low fat yogurt)

4 T Trader Joe’s Chocolate Hemp Powder

1 T unsweetened Coconut Flakes

Around 8 Pistachios (mostly crushed or whole if you prefer)

In a bowl, mix yogurt and hemp powder together.  Top with coconut, pistachios and fruit.  Enjoy!

Using the nutrition labels provided on all the ingredients, I calculated this smoothie bowl at approximately 310 calories with 15 g of protein.

 

 

Cooking?!

Cooking?!

Cooking and creating new recipes is one of my passions.  Although the experts say that eating less highly processed foods and more whole foods is healthier, its not always that easy.  Even with my nutrition and dietetics management background, it can be challenging.  Hectic schedules don’t always allow for “made from scratch” cooking.  And weekend bulk prep doesn’t always work  for all recipes.  I try to buy organic milk, meat and eggs whenever I can, but of course that rule is broken with fast food joints that my husband takes the kids to.  I try to stick with organic fruits and vegetables, but that’s not always possible.  Sometimes, the non-organic items may be fresher than the organic ones or not be available at the time.

I have managed to find a “middle of the road plan” for my family.  In our house, I make plant based food for myself, kid friendly meals for my 12 and 9 yr old and meals for my husband.  That may sound daunting, but our Venn diagrams do overlap with some foods! And, my husband does enjoy a lot of my vegan dishes.

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Seitan Sandwich with Korean BBQ Sauce, Spinach, Tomato and Black Pepper Chips

My kids have become interested in making their own food these days.  Cooking on the weekends has become a favorite activity with my 9 yr old who always bugs her older brother to help.  She always cajoles him into joining in.  Whether its Trader Joe scones or grilled cheese, they want to do it themselves.    They are allowed to make things like waffles, toast, PBJ’s and eggs with minimal supervision.  They have also acquired some knife handling skills with supervision of course.  They are not allowed to turn on any appliance unless an adult is present.  Both kids have been super picky eaters in the past, but they have opened up to salads, tomatoes and nuts from helping me cook.  I am not sure how long they will be interested in cooking.  But, here’s hoping they learn a few skills and acquire new tastes that will take them through life!

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Hot and Spicy Mexican Rice with Avocado and Mango

I have gotten many recipe requests from friends.  Therefore, I am working on a recipe gallery.  Most of them are plant based, easy and take about 30 minutes.  I hope you will find some of these dishes helpful and delicious as I do!

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Savory Veggie Fry with Spinach, Roasted Garlic and Red Pepper

 

What do you eat?

What do you eat?

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Quinoa with Cashew Cheese and Vegetables
It has been almost three years since I became a vegan.  I  became a vegetarian in college and that was 26 years ago.  I used to get asked this question.  “Why are you a vegetarian”?  As a vegan, I get asked “What on earth do you eat”?  Most people think that it is one big issue that causes people to “convert” to a plant based diet.  It isn’t that simple.

Meat always grossed me out as a kid.  My parents used to force chicken curry on all three of us girls.  I didn’t find meat particularly tasty.  My kid sister had secretly joined PETA when I was in college.  She went around pinning “Meat Stinks” buttons on everyones bags and purses.  She was a committed teenager and would lecture all of us about the ills of eating meat.   As a Nutrition major at Penn State, I watched a documentary in class about the most dangerous jobs in America.  On top was the meat packing industry worker.  They were dressed from head to toe in white suits and goggles.  They had to cut open animals that had just been slaughtered.  You get the drift…I haven’t forgotten those gruesome images.  We had amazing food at our dining halls at Penn State.  There were always two vegetarian options for entrees and a huge salad bar. I just gravitated toward the plant strong options.  And viola, I had become vegetarian!

As an adult, I kept reading about the energy it takes for animal farming, the manure waste pools that result with thousands of animals crowded into confined lots, the use of antibiotics and what the animals are fed to fatten them up.  Michael Pollan’s Omnivore’s Dilemma and the documentary Forks over knives also contributed to my disdain for animal products.  My love of cheese and omelets diminished.  My friends always lament about cheese…”I can’t live without cheese…butter…”.  I really don’t miss the dairy because it is a paradigm shift when you start eating other wonderful foods.  I don’t miss it, really.  My running buddy and I decided to try eating plant based for a month.  I haven’t looked back since then.  She lasted three weeks and kudos to her because it is hard work being vegan!  It was easier for me because I have a B.S. in Nutrition and have been a vegetarian for so many years.

Now, I get teased relentlessly by haters.  I have so many friends and family who criticize me for my decision.  Here are some gems that I have heard over the past few years:

“You’re going to die faster than me”.

“Why are you torturing yourself?”

“Animals were meant to be eaten”.

“What will they do with all that milk if we stop using it?”  This one is astonishing because it came from my Dad, a board-certified physician.  He is convinced that I have become less healthy, lost my looks and am wasting my time.  My numbers from annual blood tests are great by the way.  There are many vegans out there that don’t know what they are doing and develop nutritional deficiencies.  There really is so much ignorance on veganism.  I implore people to educate themselves on the subject.  There are thousands of blogs and websites on plant based diets.  Let me know if you need some references.

Now, I am an easy vegan.   I am not militant and I don’t judge.  All comments are taken with a grain of salt (thank goodness that’s vegan!).  I really don’t care what anyone thinks!  Just don’t!  I patiently answer all the ludicrous questions because it has become my job to educate those around me.  People are clueless about Nutrition, Health and Food Production.  I used to think vegans were weirdos, not anymore.  I am now eating so many delicious foods that were not on my radar.  The food industry has us believing that their way is the only way.  It is not.  I am not trying to convince anyone to become a vegan.  That’s up to you.  If you have questions, need recipe tips or resource tips, let me know in the comments section or email me.  My kid sister who is now an Allergist, has just started a new blog called thefriendlyepicurean.com.  She is mostly plant based and has some excellent recipes.  You can also check out my Instagram page, it has many recipes that I developed myself.

 

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Blueberry Almond Milk Fool with Raspberries and Coconut