What's in Your Grocery Basket?

Becoming a vegan can be a challenging lifestyle change for many, myself included. It took me about 5 years to make the full transition from carnivore to vegetarian, then back to eating fish/white meat, and then back to vegetarian, and finally vegan.

One of the biggest challenges I faced, and one I think many people face when trying to become vegan is what to eat? Or really, what is available out there for vegans to eat?

For many new vegans, the wide-variety of foods actually available to them may seem strange, be brand new or very unfamiliar. Tempeh anyone? How about chia seeds, quinoa, agave nectar or almond milk?

Not familiar with these items? Well I am here to help you with your shopping list.  At least, I'm here to share with you what typically goes on mine.  So let's begin:


Vegetables!

photo source: Low Body Fat

Yes, vegetables.  You're vegan, so please eat vegetables and lots of them! Seriously though, you can eat all of them and as much of a variety of them as you like.  When I was a carnivore I never ate half the amount of vegetables I discovered as a vegan.  I was really missing out.

Experiment a little and try everything out there at least once.  And to help get you started, here's a fantastic list of all kinds of vegetables and plants you can enjoy!



Fruit

photo source: The Mary Sue

Fruit, to me, is mostly to be enjoyed in the Summer months.  I don't eat much fruit in the Fall/Winter simply because I live in Toronto and the Winter's here are very cold,. So that's when I like to enjoy my warm comfort foods like soups, chili and roasted vegetables.

However, I do love apples and because they keep well for many weeks (or months) at a time, I like to keep them in my grocery basket.

My advice however, if you do live in warmer climates, is to eat fruit (and lots of it!). And enjoy it, you bastards. So jealous!

How do you milk those almonds?(And other non-dairy dairy items)

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The answer: you don't.  But you do rinse, soak, grind, and strain them with water and natural sweeteners to make your own almond milk. Or you can just buy it in a carton, like I do.  Almond Breeze by Blue Diamond is a pretty common brand you will find in most grocery stores these days.  I personally like to buy Pacific Natural Foods Almond milk when I can.

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Can't give up cheese? Rice Vegan cheese by Galaxy Nutritional Foods might do the trick ... that is, trick your mind into thinking you're eating cheese.

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However, my personal favourite vegan cheese brand is daiya, simply because it's super delicious and it melts! Yes, nachos are back in play!

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If you're a fan of morning yogurt with granola and fruit, try soyogurt instead. It's dairy-free but still packed with protein.

Mains and Grains

photo source: Recipes for Rice

A perfect starter grain for nearly every dish or for just a quick meal is rice, preferably organic brown rice.  And if you are really up to the challenge, mix some wild rice into your brown rice for added protein.

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Ezekiel bread, by Food for Life, is a common staple among many vegans/vegetarians.  This naturally sprouted whole grain bread is hearty, healthier and tastier then regular bread.

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For something more filling, try Amy's California Veggie Burgers.  Did I forget to also mention, delicious! Amy's brand is a great one, because they have many great organic products.

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Can't forget the most important meal of the day. Besides enjoying options like oatmeal, fruit or toast with almond butter, another favourite of mine is cereal.  A brand I like to buy is Nature's Path, they have a lot of great organic products to choose from, including kid-friendly snacks.

photo source: Fully Nourished by Marni Wasserman

Another wonderful addition to breakfast is Chia Goodness. Just add water or add two tablespoons to oatmeal for added nutrients and protein.

photo source: wikipedia

Tempeh.  So what is it? In simplest terms, tempeh is made from cooked and slightly fermented soybeans then  formed into a patty.  It cooks similarly to tofu in that it absorbs flavours easily and makes great burger patties.  A good brand to look out for is Henry's Gourmet Tempeh.

When just a snack will do ...

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One of my favourite salty, savoury snacks is riceworks rice chips - in particular, sweet chili flavour is the best.

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Another great healthy, savoury snack is Mary's Organic Crackers.  And the best part? They are gluten free!  They taste great with vegan cheese or homemade hummus.

(As a treat, here's my own personal recipe that I often like to make)

Homemade hummus

• 1-1.5 cups cooked chickpeas
• 1/2 cup tahini
• 1/4 cup of lemon or lime juice
• 1/4 cup of water (or less) depending on desired consistency
• 1/2 tsp Cumin
• Sea salt to taste

Combine all ingredients in a food processor until creamy and smooth.  Add as much water as you like depending on your desired consistency.

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Need a mid-day break, try a sweet, healthy snack bar like LARABAR.  Everything about these bars are wonderful because they are vegan, gluten-free and made raw with all natural and organic ingredients.


Websites with recipes to help get you get started:

A big part of being vegan is cooking your own meals because, let's face it, it's the healthiest way to be.  You  will always know what goes into your food and you will have a bigger appreciation for it too. Here are just a few websites to get you started on recipe ideas ...

• Fat Free Vegan Blog - my favourite place to find recipes, a blog by Susan Voisin
• Vegangela - a blog that includes some healthy recipe ideas
• Finding Vegan -  this is a great blog that showcases vegan recipes from many other blogs or sites.

For more information about Vegan nutrition visit: Boston Vegan Association or The Vegan Society


Just in case you're still not convinced that, as a vegan, you have so many food options to choose from, here's a pie chart:

Happy Shopping!

Packed with Power: Spinach Bean Dip

Enjoyed some healthy, power-packed Spinach Bean Dip this weekend long weekend.  A nice Summer snack with gluten-free corn chips,  I got the original recipe from Jae Steele's book, Ripe from Around Here.

The recipe is simple to make, just a few ingredients processed together including: 2 cups spinach, 1.5 cups cooked Lima beans, about 1/4 cup filtered water (or less), about 2-3 tbsp olive oil (I would recommend sesame oil for more flavour), about 2-3 tbsp nutritional yeast (optional - in this case I didn't have any), and salt/pepper to taste.  I think I would also add just a touch of cumin to this recipe but that's only because I add cumin to everything, I love it!

Her book is filled with lots of great vegan and seasonal recipes.

Whole Foods, Fun Times

I have found Whole Foods Market to be  (so far) one of the best places in Toronto to find great vegan, vegetarian, organic, gluten-free or allergy and natural products for anything and everything you need for cooking, baking, food making and green living.

I could literally spend all day at this market.  Besides the endless isles to peruse they also have a fantastic food bar and eating area, an amazing bakery for all foodie types and great health and wellness section.

Here are just a few of the great products you can find there and that I picked up on my last visit for my weekend with the girls:

 I couldn't leave the market without at least getting one treat for Scarlet - these were for her!

I love daiya products, simply because if, as a vegan, you miss cheese, then try daiya.  It's delicious and it does melt when you need it to.

Gluten- and nut-free granola, can it get any better? Yes, just add cinnamon.  Granola for our Sunday breakfast parfaits.

The soyogurt for our Sunday breakfast parfaits.  I don't usually like to eat or drink a lot of soy but for now it seems the only non-dairy yogurt I have found is made from soy ... at least it's high in fiber.

Coconut oil is an excellent, healthy oil alternative for cooking and baking and especially for making raw desserts.

Agave Nectar is an amazing natural sweetener that is also fantastic for baking/cooking.  If you need sugar in your coffee or tea or anything else you enjoy, it's a great alternative especially to the while processed fine sugar you find in most stores.

I don't usually eat a lot of jam because I don't eat a lot of bread but I have found adding a spoonful of jam to my hot oatmeal in the morning gives it the perfect amount of sweetness and flavour.

I only bought this because it was on sale but I can't wait to add this to recipes and salad as dressing.  One of my favourite things about Whole Foods is the variety of oils they have.  Tired of olive oil? Try something different, sesame, walnut, almond, whatever it is, they seem to have it!

Happy Shopping!

Women's Health: Best Tips

Source: Integrated Health

Women's Health Magazine published 76 of their best health tips for woman.  You can view the list or download it from their website. 
  

Here are a few of my favourite tips that I like and would like to better follow:

Ruining your appetite. Noshing on healthy fats (like pistachios, olives, or peanut butter) about 20 minutes before a meal helps your stomach digest food more slowly, so you’ll feel full longer. Foods like these may also help your body absorb fat-soluble vitamins such as A, D, E, and K

Always good to know ... mmm, olives ...

Floss those pearly whites.  Brushing alone can miss up to 30 percent of the surface of your teeth—a lot like taking a shower but washing only 70 percent of your body.

I feel like I almost need constant reminder of this - brushing, no problem, but flossing, oh so annoying yet SO important! 

Strike a pose. Practicing yoga fights extra poundage by supporting endocrine and thyroid function as well as by lowering cortisol, a stress hormone that promotes weight gain around your middle.

Check! Just need to find more time to fit yoga into my schedule, now that's the challenging part.
 
Distract yourself from yourself.  Therapists say depression-prone women tend to mull over problems endlessly. Kick the OCD habit by engaging other parts of your brain: Listen to music, go running with a friend, or try a new zucchini bread recipe.

I think I am on distraction overdrive these days lol

Sidestep knee injuries. Studies show that women are more likely than men to be weak in the knees. Your joint-saving solution: hips of steel. The stronger you make the muscles around your hips, the better you can control your femur (the thigh bone), which helps stabilize your knee. One easy hip strengthening move: Tie a resistance band around your ankles, squat slightly and step side to side with as wide a stride as you can manage.

This is very important and makes sense to me now why I LOVE spin, cycling and mountain biking and can't get enough of it - an amazing leg work out without putting pressure on your knees.

Go horizontal. Sleep deprivation (getting less than seven to eight hours a night) leads to increased levels of ghrelin, the hormone that makes you crave waistline-thickening, artery-clogging comfort foods.

I will abide by this always, I still say we need siesta time here in Canada!
 

Green Tip 21: Challenge - Vegetarian for a Week!

 

GO VEGETARIAN ONCE A WEEK

One less meat-based meal a week can help the planet and your diet.  It requires 2,500 gallons of water to produce one pound of beef. You will also also save some trees.  For each hamburger that originated from animals raised on rain forest land, approximately 55 square feet of forest have been destroyed.  

(From 50 Ways to help the Planet)

Not sure where to start?  Try a cooking class or two, there are many great options available today and you don't have to go as strict as raw or even vegan classes but perhaps try a intro to vegetarian eating class or find some great information about it at your local vegetarian association.

Last week I took my first Marni Wasserman cooking class - Calci-Yum ... and Yummy it was!  A group of about nine of us made these amazing, calcium and nutrient rich dishes:

   Orange Salad with Pomegranate dressing (left) and Quinoa Broccoli Pinenut Pilaf (right)

    Spinach Almond Balls (can also be made into patties)

   Sesame-Miso Crusted Tempeh (I made this one in the class and I have a new found love for tempeh!)

   Seasonal Roasted Vegetables

    and for dessert ...

   Carob Fig Frozen Fudge!

BIG Zucchini Many Ways

A couple of weeks ago a dragon boat teammate of mine, who grows and sells his own produce to fundraise for his many causes, sold me a massive and beautiful 15-inch zucchini! Yes, 15-inches ladies, I measured it.

It lasted me the two weeks and it tasted amazing in every meal.  Here are a few things I made ...

Zucchini Slaw
Original recipe from Taste of Home

2 medium zucchini, coarsely shredded and squeezed dry (in my case I cut about a 1/4 off the massive zucchini I had)
1/4 cup finely chopped red onion
1 cup coarsely shredded carrots
3 Tbsp reduced-fat or vegan mayonnaise
1 Tbsp cider vinegar
1/4 tsp salt
Dash cayenne pepper (to add some spicy)

In a bowl, combine all ingredients; mix well. Cover and refrigerate for at least 1 hour before serving.
Yield: 4 servings.


Chocolate Zucchini Banana loaf
Original recipe from Taste of Home

2 eggs
1 cup light brown sugar, packed
1/2 cup canola oil
1 medium ripe banana, mashed (about 1/2 cup)
1 cup gluten-free flour mix
1/2 cup cocoa powder
1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp ground cinnamon
1/2 tsp salt
3/4- 1/2 cup shredded unpeeled zucchini

In a bowl, beat eggs. Blend in sugar and oil. Add banana and mix well. Combine the flour, cocoa powder, baking powder, baking soda, cinnamon and salt; stir into egg mixture. Stir in zucchini just until combined.

Pour into a greased 9-in. x 5-in. loaf pan. Bake at 350° for 45-50 minutes or until a toothpick comes out clean. Cool for 10 minutes. Remove from pan to wire rack to cool completely.

Yield: 1 loaf


Other meals I managed to squeeze out of the 15-inch zucchini ...

Vegan Lunch: Zucchini Pizzas (ingredients include: zucchini, salsa, mushrooms, cheddar rice cheese and spices)

Zucchini Mushroom stir fry (ingredients include: zucchini, mushrooms, red onion, whole wheat pasta, BBQ sauce and cayenne pepper)

Gluten-Free Fest Weekend for All

My good friend Christina from Calgary came to stay with me last weekend - a very rare but always welcomed occasion - and it was the perfect time to really test out my gluten-free cooking/baking and hosting skills.  I fortunately passed with flying colours, otherwise she would have probably spent her time keeled over on the bed dying because she actually suffers from celiac disease and absolutely cannot have any gluten.

I hosted a little get together on Saturday night, she was a trooper, jet legged and all (having just arrived from Europe) she gave her best and only passed out by 10:30pm while the rest of us played trivial pursuit ... I know, we're so hardcore!  It was a great time nonetheless and the game matched my unplanned rainbow theme of the night, rainbow food, rainbow napkins, etc.

Here are some of the highlights ...

Veggie Cups in Spicy Tofu Dip with slices of carrots, zucchini and red pepper.  Salsa dip, hummus dips and fresh tabuli salad made by my friend Kathryn.

Fruit Glasses: Green grapes, strawberries, plums and oranges topped off with 100% pure maple syrup.

Rainbow Raspberry Cocktail: Raspberry Vodka with Soda water over rainbow coloured ice cubes.

To make the ice cubes you will need about 6 ice trays, water and food colouring.  I made yellow, orange, red, green, blue and purple ice cubes just by adding a few drops of food colouring to water and then freezing it.

We had so much left over that I was able to make a yummy, healthy breakfast the next morning for my guest, which consisted of: Scrambled tabuli eggs (I added tabuli in the eggs while cooking over a pan); a few toasted slices of the flaxseed bread, a couple scoops of hummus dip and a veggie cup.

A Vegan Weekend

So far my first couple of days eating vegan have been pretty good and I do feel great ... a few slips here and there, that dairy I tell ya, it just sneaks up on you - but overall it's been good and pretty easy!

This morning I made Pumpkin Bread (p. 202) from Alicia Silverstone's book The Kind Diet.  I made a few adjustments and actually made half of what the recipe called for and I still had enough for two loaves.
I think I used WAY too much pumpkin puree though, it came out a lot moisture then expected but it was still delicious and not too sweet which I liked.  I substituted the maple sugar and syrup for agave nectar and used rice milk instead of nut milk.

You can see how the bottom is a little soggier then the rest, probably from the pumpkin puree or water/flax seed combo.  Lesson here: Measure everything carefully!

This afternoon I also made a fantastic rice dish from her book (p.151).  It's a perfect quick dish to make if you have a busy week.  I made a big batch of it which should last me a few days for my weekday lunches.

Hot Rice with Cold Lemon, Basil, and Tomato

This recipe is slightly altered but the original recipe if from The Kind Diet, p. 151

1 cup I used brown rice

2 Tbsp extra-virgin olive oil

3 Tbsp fresh lemon juice

3 pinches of sea salt

2 pinches or more of fresh ground pepper

1/2 cup or more of grape tomatoes cut in half

2 Tbsp chopped fresh basil

Cook Rice as directed (I used a rice cooker).  Once cooked transfer the rice to a mixing bowl.

Add the olive oil, lemon juice, salt and pepper to taste.

Mix everything well, add the tomatoes and sprinkle with basil.

Toss to combine, and serve.

For dinner, I had one serving of this rice dish with a cup of cooked red beans with hummus (for the protein protein of my meal).  It was quick, simple, clean, vegan and more importantly satisfyingly delicious! :)

Good Tasting, Gluten-free, Low-fat, Low-sugar, Vegetarian Cookies!?

You be the judge!

I personally LOVED these Oatmeal chocolate chunk cookies even if they weren't loaded with white sugar and butter, I still found them very yummy, especially fresh out of the oven.  I found the original recipe on: Recipe Girl and of course tweaked it to my liking ...

Oatmeal Chocolate Chunk Cookies
1 egg + 1 egg white, lightly beaten
3 Tbsp maple syrup (or agave nectar)
1 Tbsp honey (sub this for agave nectar or maple syrup to be strictly vegan)
2 Tbsp canola oil
1 tsp vanilla extract
½ cup gluten-free flour
1 Tbsp ground flax seed
⅛ tsp baking soda
⅛ tsp baking powder
Pinch of sea salt
¼ tsp (heaping) ground cinnamon
¾ cup old fashioned rolled oats
1/2 cup or more of dark chocolate chips (or raisins or craisins to be vegan or healthier)

TIP: Be sure to add xanthan gum to your gluten-free flour mix, keeps it from falling apart!



1. Preheat oven to 375°F.
2. Mix egg, maple syrup, honey, oil and vanilla together in a bowl. Stir very well.
3. Combine flour, flax seed, baking powder, baking soda, salt and cinnamon in a bowl. Stir very well, then add to the wet mixture and stir until blended.
4. Stir in oats and desired amount of chocolate chips. Let batter sit for about 5 minutes.
5. Scoop Tablespoonfuls of dough onto a parchment lined baking sheet.
6. Bake for 10 to 11 minutes, until set and golden. Cool completely. Store in covered container.

Makes about 14 small cookies or 8 large cookies.

Nutrition Facts (chocolate or raisins are not included):
Amount Per Serving
Calories 132
Calories From Fat (33%) 44
Total Fat 5.01g
Saturated Fat 0.52g
Cholesterol 16.06mg
Sodium 106.94mg
Potassium 78.88mg
Carbohydrates 19.87g
Dietary Fiber 2.14g
Sugar 8.88g
Net Carbohydrates 17.73g
Protein 3.05g

Freshii Inspired Meal Time Plan

This week I had been enjoying salads from Freshii, a great little food shop which I now LOVE! It is definitely on my top 10 list of best healthy places to eat in Toronto (in my opinion).

However, because I will be traveling to Mozambique for Habitat for Humanity this summer, I have had to buckle down and start sticking to a serious budget, so going to Freshii 3-4 times a week, not going to cut it anymore!

Then I thought of a brilliant idea - at least I think so - I am going to bring Freshii to me! How you ask?

To first understand what I mean you have to visit their site, it's awesome, check out the menu section: http://www.freshii.com/ (can I have my money now please!)

THE IDEA

Stock up items listed on their menu (or at least the ones you like most) store them in the fridge, cupboard or freezer to have them ready to go when you want to make a quick and easy, yummy meal for lunch or dinner!

THE USUAL SUSPECTS

The Base of your meal

(bulk of your meal, at least 1/2 to 1 cup per person)

- Brown or Wild Rice (I mix them)
- Spring salad mix
- Spinach
- Soup broth
- Cooked Quinoa
- Whole wheat or Gluten-free wraps (your preference)

Vegetables

(fresh or frozen, about 1 cup total)

 

- Bean sprouts
- Beans
- Broccoli
- Carrots
- Celery
- Chick peas
- Corn
- Cucumbers
- Edamame
- Green onion
- Mushrooms
- Peppers
- Red onion
- Salad Mix (if using non-salad base)
- Spinach (if using non-salad base)
- Tomato
- Zucchini

Fruit

(fresh or frozen, about 1/3 cup)

- Blueberries
- Cranberries
- Green apple
- Green grapes
- Mandarin orange
- Mango
- Raspberries
- Strawberries
- Sweet apple

Dried Fruit (1 tbsp total)

- Apricot
- Cranberries
- Dates
- Mango
- Prunes
- Raisins
- Sun dried tomato

Seeds and Nuts

(aka your healthy fat, 1 tbsp total)

- Almonds
- Avocado
- Crispy Wontons
- Hemp seeds
- Dry roasted Peanuts
- Pecans
- Pumpkin seeds
- Soy nuts
- Sunflower seeds
- Walnuts

Protein & Dairy (depending, 1/4 - 1/2 or more if it's meat)

- Egg whites, scrambled
- Hard boiled eggs, sliced
- Roasted turkey breast
- Roasted Chicken breast
- Tofu, cubbed or crumbled
- Low-fat Turkey lunch meat
- Low-fat Chicken lunch meat
- White Tuna
- Turkey or chicken bacon

Dress it Up!
(any dressing you like, these are mine)

- Light: Balsamic Vinaigrette, Cucumber Dill
- Creamy: French dressing
- Sweet: Honey Mustard, Raspberry Vinaigrette
- Salty: Japanese Ginger. Soy Sauce


THE STEPS

Prepping

After I bought everything I spent about 1-2 hours, chopping, slicing and dicing, putting everything in Tupperware containers.  This step takes the longest but is the most important in making your weekly meal times quick and easy.

Storing

I personally like to eat fresh but I also have more time then most people to do the prep work when necessary.  Frozen or dried fruit and veggie options are a great alternative or addition to your meal because I think they will last longer and save you money in the long run.  I like to store everything in plastic or glass, reusable containers and jars - preferably clear ones so that I can quickly see what it is (I'm a visual learner).  You can also label your jars and containers for easy reference.

Let's Eat! Lunch and Dinner Ideas

Putting together this Salads are super easy:

1. Choose the base you want to start with and add it to a large bowl.
2. Add the toppings you want from the other categories.
3. Add the dressing of choice.
4. Toss all together and there you have it - your one-person or family size meal depending on who you're feeding.  If making a family-size meal, start with a larger base and add more toppings.

Here are a few example meals I ate this week:

1. Lettuce (base), tomato, cucumber, mushrooms, green apple, dried cranberries, sunflower seeds, fat-free turkey deli meat; dressed up with  balsamic vinaigrette dressing (served cold).

2. Brown + Wild Rice (base), spinach, carrots, broccoli, tomato, yellow peppers, strawberries, walnuts, fat-free turkey deli meat; dressed up with balsamic vinaigrette dressing (served warm).

3. Rice noodle (base), Vegetable broth, spinach, carrots, broccoli, green onion, mushrooms, zucchini, almonds, tofu; added soy sauce for flavour (served hot).

Other Ideas

* If you like hot meals - turn any of the salad combos into a yummy stirfry

* If you want more carbs - add healthy rye bread or crackers to your salad.

* Top off any of your dishes with fresh squeezed lemon or lime juice or chopped fresh herbs of your choice.

If you have any dish ideas you'd like to see on my blog or suggestions you'd like to make, please email me: sarahlyn44@hotmail.com

Cheers!