Acknowledging Cravings

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Acknowledge your cravings and what to avoid:

  • Avoid processed sugars and products made with process sugars. When you crave sweets try eating sweet veggies such as sweet potato, red bell pepper, corn and carrots.  Substitute brown rice syrup, barley malt syrup, stevia or agave for processed sugars; and yes that includes brown sugars.  When eating baked goods look for ones made with whole grains and sweetened with fruit juice.
  • Recognize your cravings and try these alternatives:
    • If you’re craving Salt: high-quality sea salt (just a dash on your food)
    • If you’re craving Bitter: Dark leafy greens
    • If you’re craving Pungent: ginger, cayenne, scallions, onions, garlic, pepper
    • If you’re craving Spicy: Cayenne, hot chili oil
    • If you’re craving Creamy: oatmeal, porridge
    • If you’re craving Crunchy: carrot sticks, whole grain pretzels or natural baked chips
    • If you’re craving Liquid: WATER!
    • If you’re craving Crispy & Dry: Rice Cakes or Sesame Sticks

Top 5 Tips for a Healthy Vegan Diet

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Top 5 Tips:

  • Practice the 90/10 rule because we all need to indulge once in awhile.
  • Keep it simple!
  • Create balanced meals that include whole grains, vegetables (especially green leafy ones) and plant proteins
  • Drink more water! 8-10 glasses a day.
  • Eat breakfast! Eating breakfast is so important.  It is the start of the day and your first chance to make healthy choices.

Chipped Mushrooms on Toasted

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The inspiration behind this dish was chipped beef gravy on toast something my mother used to tell me that they ate growing up.  Chipped beef is a salty dried beef that used to to be cooked up in a gravy and served on toast. Instead of beef (obviously) I used reconstituted wild mushrooms.

Ingredients

  • 1 tablespoons vegan non-hydrogenated margarine
  • 1 clove of garlic, minced
  • 1 tablespoons all-purpose flour
  • 1/2 cup non-dairy milk
  • 1/4oz mix of dried mushrooms, soaked in 1 cup of hot water for 30 minutes (I used chanterelles Buy Now and black trumpet Buy Now)
  • 1/4t salt
  • 1/8t white pepper
  • pinch cayenne pepper

In a medium saucepan over low heat add the margarine and garlic and heat until margarine is melted. Whisk in flour all at once to form a roux. Whisk in milk, a little at a time and 3 tablespoons of the mushroom soaking liquid, increase heat to medium-high, and cook, stirring, until thickened. Stir in mushrooms, pepper, salt and cayenne, heat through and serve over toast.

Marx Foods- Blogger Mushroom Recipe Challenge

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Porcini Crusted Seitan

with Wild Mushroom Gravy, Braised Potatoes and Steamed Kale

For the Seitan:

  • 1/2oz dried porcini mushrooms processed to a powder
  • 1/2t salt
  • 1/4t pepper
  • 1T olive oil
  • 1 garlic clove, minced

In a high speed blender or a spice grinder, grind 1/2oz of dried porcini mushrooms to a powder. On a plate mix the mushroom powder with the salt and pepper and dredge each piece of seitan in the mixture.  In a skillet heat the olive oil and garlic over medium heat.  Add the seitan to the hot skillet and cook for 4-5 minutes on each side, until browned.

For the Wild Mushroom Gravy:

  • 1oz wild mushrooms soaked in 2 cups hot water for 30 minutes, rough chop mushrooms
  • 1t vegan bouillon
  • 1T soy sauce
  • 1/4t dried thyme
  • salt and pepper
  • 2T cornstarch dissolved in 1/4 cup of water
  • 1/2 cup unsweetened nondairy milk or creamer

In a small saucepan, combine the 1.5 cups of the mushroom soaking water, vegan bouillon, soy sauce, thyme, and mushrooms and salt and pepper to taste over high heat and bring to a boil. Reduce the heat to low, whisk in the cornstarch mixture and stir until the sauce thickens, 1 to 2 minutes. Slowly whisk in the soy milk.

For Braised Potatoes:

  • 1T olive oil
  • 1T vegan non-hydrogenated margarine
  • 1 medium sweet onion, thinly sliced
  • 1 medium red onion, diced
  • 1 1/2 pounds new potatoes, quartered
  • 1t dried thyme
  • salt and pepper
  • 1 cup vegan chicken broth

Preheat oven to 375F.  Heat the oil and the margarine in a cast iron pan over medium-low heat.  Add the sweet onion and cook for 15 minutes until soft.  Stir in the potatoes and red onion and season with salt and pepper. Increase the heat to medium-high and cook for 10 minutes, until potatoes begin to brown.  Removed from the heat and stir in the thyme and broth.  Cover the pan and transfer to the oven.  Cook for 10 minutes until the potatoes are tender.  Uncover and cook for 20 more minutes.

Keeping Meals Simple

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Eating a healthy vegan diet isn’t as complicated as you might think with a few key tips you can be on your way to eating a healthy, balanced and delicious vegan diet.  The key to eating a healthy vegan diet, or any diet for that matter is to keep it simple.  I know that there are a number of great vegan cookbooks and recipes blogs out there with elaborate vegan dishes which can be intimidating. However eating vegan doesn’t have to be complicated; keep it simple and save those more elaborate dishes for parties and weekends when you have more time to fuss over your meal.

What does keeping it simple look like?

  • Cook up a whole grain like brown rice, quinoa, kasha, or millet.  Some Whole grains take a while to cook so try cooking up a bunch at the beginning of the week and keep it on hand for meals throughout the week.  To reheat just add a little water and steam the grains until they are warm and fluffy again or cut up veggies and tofu and sautee with a little oil and add the grain, soy sauce to taste and dash sesame oil to create a great fried rice/whole grain.
  • With the whole grains steam up your favorite vegetables and add to a dish.  Top with your favorite protein such as tempeh, tofu, beans, nuts or seeds.  Then add your favorite condiments such as nama shoyu, sriracha, sesame oil, hot chili oil or balsamic vinegar. A great option is to have a lazy suzanne of condiments on your table which allows you and your family to dress up their meals with the flavors they love.
  • For a balanced breakfast that keeps your full and energized mix whole grains, fruits/veggies and protein; try oatmeal with chia seeds, cinnamon and top it with a spoonful of nutbutter and half a banana or my favorite a smoothie with 1 frozen banana, 1/2 cup berries, 1 cup unsweetened almond milk, 1 tablespoon almond butter, 1 cup of baby spinach and 1 tablespoon of Living Harvest Hemp Protein.  For a savory breakfast whole wheat couscous with spinach sauteed with garlic and 1/4 cup of beans makes a yummy nutritious breakfast for those who like to keep things savory.

When you keep things simple it only takes a matter of 10 or 15 minutes to make a healthy, nutritious and delicious meal.  When you do want to spice things up a bit and try that really great recipe you found take the time to do it when you have the time.  Make sure when you are picking recipes look for ones that are low in sugar, fat and other processed ingredients.  I also recommend eating organic when possible especially keep in mind the “dirty dozen”http://www.organic.org/articles/showarticle/article-214 the most contaminated vegetables.  I know that cost is a concern but a great way to eat organic vegetables for less and support local farms is to find a CSA in your area or visit a local farmers market; you cut out the middle man which lowers the cost to you.

Recipe: Sun-Dried Tomato and Lobster Mushroom Risotto

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I have been trying out a number of new recipes using dried wild mushrooms and my first creation was this Sun-dried Tomato and Lobster Mushroom Risotto.  The combination of earthy mushrooms and sweet tomatoes with creamy risotto was a great pairing.

Ingredients:

  • 1 medium onion, minced
  • 2 cloves of garlic, minced
  • 1T olive oil
  • 1 cup arborio rice
  • 1/2 cup white wine
  • 5 cups warm vegetable stock
  • 1oz dried lobster mushrooms, soaked in 1 cup hot water for 30 minutes; rough chop the mushrooms
  • 10 oil packed sun-dried tomatoes, sliced
  • 1t Italian Seasoning
  • 1T vegan parmesan

Heat 1 the oil in a large skillet over medium heat. Add the onion and garlic, cook, stirring, until translucent, about 5 minutes. Add the rice  and sun-dried tomatoes and stir quickly until it is well-coated and opaque, 1 minute. This step cooks the starchy coating and prevents the grains from sticking. Stir in wine and cook until it is nearly all evaporated.

Add the mushroom soaking liquid to the rice, make sure not to add the grit that may have floated to the bottom. Now, with a ladle, add 1 cup of the warm broth and cook, stirring, until the rice has absorbed the liquid. Add the remaining broth, 1 cup at a time. Continue to cook and stir, allowing the rice to absorb each addition of broth before adding more. The risotto should be slightly firm and creamy, not mushy. Stir in the mushrooms and vegan parmesan.

Tips for Eating Healthy Outside the Home

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My tips for eating a healthy vegan diet outside the home

  • When eating out at restaurants check out the menu online prior to your visit, this will help you to know what your options are and make healthy choices.
  • Avoid dishes that are made with high calorie or sugary sauces such as ones that you find at Asian restaurants. Look for dishes that are filled with veggies, grains and a protein.
  • Share an entree with a friend or significant other to avoid over eating since most restaurants serve portions that serve two to three people or try ordering a salad/vegetable side and an appetizer.
  • At parties/gatherings bring a healthy dish to share; this is a great way to guarantee that there is something for you to eat besides chips and introduces your friends to something new. If bringing a dish is not appropriate than eat something healthy before your get there and limit the amount of chips and other unhealthy goodies you might want to eat.
  • Practice the 90/10 rule. This rule is that you eat really well 90% of the time and the other 10% you eat however you like.  Now this could be having some soy ice cream at home or you a great time to use you 10% is when eating out at your favorite restaurant or at a party.  Eating healthy doesn’t have to mean never enjoying your favorite treats like pizza, fries and chips.  Everything is in moderation and if you are eating healthy 90% of the time allow yourself 10% to indulge without guilt.