year in veggies

Hola world - and veggie lovers (meat lovers, it’s ok, you’re people too).

Life has been so busy, food blogging has somehow fallen by the way side:(

I have continued to eat veggies (plant based) almost exclusively - with a weekly relaxation of the diet as it were.  I am 6 days on, 1 day off - on the day off, just making best decisions.  And what they say is true, meat, dairy, etc loses it’s appeal - I find myself eating less and less on my off time - but I think it’s important to give myself an out from the strictures - just so I can live feeling normal whilst dining with others on rare occasion if there aren’t any veggie options on the menu.  But let’s face it - there usually are options, and for certain relatively healthy ones, if not purely veggie - like fish or egg whites.  Dairy is actually easier to avoid than you might think.

I have tried to keep taking snapshots of food as I concoct new things - although there have been a couple in the last couple weeks I have missed - that’s ok, I’ll be making them again soon I am sure - and eventually I’ll get around to posting my fave new recipes - in the advent that you see something here that looks yummy - shoot me an email and I’ll scribble up a recipes;)

I have lost about 6 pounds on the year - nothing massive but progress with out doing anything dramatic lifestyle wise - I really need to develop an exercise regime tho;)

Anywho - onto the food… Here’s some images from the yumminess in veggie food over the last month -

Enchilaquias (enchilada casserole & salad)

Butternut squash tacos -

Diced / Sundried tomato concoction over mushroom pasta

Purple potato veggie hash & fresh salsa -

Sautee over veggie pesto on quinoa pasta -

Purple potatoes au gratin -

Pasta & salad -

Yellow tomato topped tacos -

…and that’s it for now.  I did just make a delish veggie pesto macaroni casserole -  that had kale, spinach & basil - so tons of greens, almond meal, hazel nut milk and just a little veggie margarine and nutritional yeast, and vegan cheese - blended up, with then some soy sausage sauteed with sundried tomatoes in red wine,  brocolini, with brown rice elbows, topped with a sprinkling of crushed calamtta olives and panko bread crumbs - it was yummy - but I forgot to take a picture!  Until later - hopefully will get to blogging a few of these pics as featured recipes soon!

Ok, so any sort of ice cream should be a treat not a meal, lol…but I did find a awesome dairy free ice cream - best I’ve tasted - http://www.doublerainbow.com/dr/products/soy_creams

I bought the mint chip, and I could eat the entire carton - but I won’t because otherwise I’d just end up a vegetarian tubo, lol…but it is good when you need a treat, and miss good ice cream!

Ok - I am so far behind on my veggies posts…there are several recipes that need to be put up…those will come, promise.  In anticipation, I’ll post the photos!

But first a bit on progress - I have gone now, almost 5 weeks on a plant based diet.  Just yesterday, I did take a “break” as was out with friends…I have to say, the other side, is starting to lose it’s appeal - I chose a risotto with mushrooms and duck, and had a couple bites of chocolate cake.  Meh, I liked the sorbet better, and the bruschetta we had as an appetizer for dinner, and of course the wine and cocktail (hey!)… Maybe I should have had the steak?  It did sound delish - but wasn’t ready to shock my system - but then I never have had steak more than a few times a year - maybe next time.

Anywho - if anything, the night out, taking a break from the stricter diet choices, was a little refreshing, but not overly satisfying - I think it was good to stay purely plant based for over 4wks - it really does change how you taste food, and what you’re used to.

My new food of the week are purple potatoes - so pretty, yummy and full of antioxidants.  They are traditional in south america - and I get it.  Eat more purple food I say!

Ok so on with the pics of some upcoming goodness:

Pesto over quinoa pasta - no dairy but still yummy, with, arugula, basil and more…yum

Not a recipe - but a snack I found at the local grocery - actual veggie chips - of real veggies - loved the green beans, carrots and zucchini!  I might try to make some soon-ish…
 

Fresh tomato red wine sauce for pasta - can we just say yum?  yeah, it was…

And a red wine tomato cream sauce topped with sauteed arugula, sundried tomatoes & italian (soy) sausage…over pasta - cream sauce you say, yes, because I can - I think I have mastered veggie based cream sauces!

Cream of Red pepper tortilla soup  - yeah, I baked up the crispy tortillas…the avocado was the perfect offset to what was a pretty spicy - but yummy, soup - plenty in the freezer for later!

And then the purple potatoes - I just put a little salt pepper and basil on them, a tiny drizzle of olive oil, and micro’d them for about 8mins - and the rest was similary sautee’d with a little added white wine, the tofu seasoned and pan fried.  Simple, but delish…
 

So yep, some good recipes to come - always colorful, and yummy I promise.

Until next time…

So the “experiment” part of this thing is over - 3 weeks came and went without much fan fare.  It became habit, I liked the food, have had no problem having lot’s of variety - whether it be soups, cream sauces, fresh veggies, salads, tacos, enchiladas, even mac & cheese.

Do you have to think outside of the box, to be entirely plant based in the diet - sure. 

Is it limiting?  Not really - I would venture to say even, that I have eaten far greater variety of foods in the last 3 weeks(now almost 4) than I did previously.  

Things I have found that are great ingredients that I didn’t eat previously(or very rarely) include: eggplant, nutritional yeast, red quinoa, bulgar wheat, polenta, red kale, arugula, garbanzos, artichoke bottoms (though I always loved artichokes), seitan.  

And quite frankly - I just didn’t cook much - now, I cook all the time.  Using fresh ingredients - chopping up asparagus, spinach, and mushrooms  regularly into things I’m mixing up (a couple of my old faves - can’t get enough of them!).  Lucky for me - I actually do know how to cook - I understand flavors I like - and cooking plant based items - you realize you focus on flavors.  One thing you don’t need - is as much salt as I think animal products demanded - and I liked. Other flavors and spices easily cover the ground.  

I mentioned at the week 2 mark,  I knew this was working for me.  I also always knew my focus was on health.  I have eaten out, I haven’t given up coffee (I have my limits!), and I have not really had to compromise thus far.  That said - I am standing by, that if eating out, or at a friends/families place - I will just be focusing on healthiest choices, not obsessed with being animal free - it’s just not my style to put that on others.  And if someone asks me nicely, at my house, maybe I’ll make them a piece of meat;) Whilst I eat some decadent looking rainbow of delishious veggies, creamy risotto or something…

On the scale side - I have started to see some benefits, I think my body probably stopped fighting the change, and just gave in…been trying to add in more walking here and there where I can - and more exercise will get added soon.  My goal in all of this is health after all - and to look hot whilst holding that mai tai on the beach, next January - join me;)

Been eating leftovers, unbaked/heated recipes already posted…

More recently, I made this as a white wine cream sauce - in fact I have been playing with all sorts of veggie cream sauces - intrinsically this seems like such a oxymoron but instead it’s a delicious healthier alternative to such…

The key has been using a creamy milk - I have used cocounut and/or almond milks, pureed artichoke bottoms, nutritional yeast, and almond meal(almond flour) to base all of these on, including the previous mac + cheese I blogged, and upcoming pesto, and red wine tomato cream sauce.  Combined, I used pastas made of alternative ingredients including whole wheat, quinoa, brown rice, mushrooms, etc - adding nutrition on both ends (the pasta and the sauce).  I have also found a tanginess that is easiest to achieve by adding the sundried tomatoes (dried and soaked - not canned in oil) to various dished. The combination of the nuttiness, savoriness, and the tang, makes you not even miss the cheese nor heavy cream.  If anything, the lack of the more fatty, rich dairy, means these digest easier, and it’s altogether just a happier experience.  I would serve the sauces to anyone, vegetarian or not.

The first serving I served sans soy italian sausage, the second, I added it - it’s an option, that ups the protein content obviously, not to mention adds in that meaty texture to the dish - alternatively, you could make a italian flavored gluten for added protein - which I will be trying soon (my own flavored gluten, similar to seitan).

And then theirs wine - I used white in the first bit, and red in the second - the sauce just turns slightly darker - more tan with the red sauce.

Altogether - the next several blog/dishes are similarly based, easy to put together, and stunningly dairy free, yet super tasty.

 Sundried tomato & artichoke cream sauce over rigatoni - approx 5 servings at approx 570 calories each - approx 35 min prep
1 box rigatoni, boiled and drained
1/2 cup sliced sundried tomatoes (soaked)
2 tbsp vegetable margarine (I used earth balance)
1 cup coconut milk (or almond milk) - unsweetened
1/4 cup almond meal (ground almonds, almond flour)
1 cup white wine
2 heaping tbsp nutritional yeast flakes
2 tbsp pine nuts
2 tsp onion powder
2 tbsp dried basil
6 pureed artichoke bottoms
2 vegan italian sausages, sliced

Boil water and cook pasta per directions, drain - set aside.

Blended together in food processor, the milk, artichoke bottoms, almond meal, nutritional yeast.  Pour into saucepan on medium low heat, stir with wisk.  Stir in wine, onion powder, 1tbsp basil, and margarine(optional - for creaminess), stir in sliced sundried tomatoes. When sauce is at desired thickness (reduced liquid), toss in the sliced sausage(optional). Stir for 5 minutes until sausages are warmed in the sauce. 

Serve sauce over pasta, top with pine nuts and basil flakes.

Saute’s and stir fry’s  are the easiest way I know to pull together some alternate, asian inspired palate tastes.  

This one includes something I haven’t eaten too much of previously, is tempe - a whole soybean product - it’s not as processed, it’s nutty, and an interesting high protein addition to a dish.

For this dish, I crumbled it in, and sauteed it together with some red kale and mushrooms, served over some buckwheat noodles.

 Tempeh kale mushroom saute over noodles- approx 4servings at 480 calories each, prep time approx 25 minutes
1 package buckwheat soba noodles (cook per directions)
2 cups chopped red kale
1 sliced portabella mushroom
1 cup sliced or chopped crimini (or other) mushrooms
1 package/block tempeh (I used west soy) crumbled (about 1 to 1.5 cups)
1 cup mushroom broth
4 tbsp drunken garlic black bean sauce
1 tsp onion powder
1/2 tsp cumin
1/2 tsp asian five spice

Cook the noodles per directions on package, at the same time, or before.

Put about 1/2 cup of broth in sauce pan, medium low heat.  Add in and saute the mushrooms until they are cooked.  Add in the tempeh, and bean sauce.  Continue to saute.  Add chopped kale, continue to saute until soft.  Add broth and spices.  Saute, stir until sauce is the desired consitency.  For thickness - you can  also add a little roux - this is optional(1tbsp flour + 1/4 cup broth or water).

Serve sauteed mixture over the noodles. Store leftovers separately.

So been eating some leftovers the last few days, along with some previously made, just cooked items.  This is one of the items I made, unbaked for the freezer - some hummus pizzas.  Similar to my first blog entry, out of open faced pita breads, as crusts, and on these, instead of tomato based sauce, I used a fresh hummus I made - yum.  Topped with lot’s of good stuff like sundried tomatoes, mushrooms, artichoke bottoms, and tofu crumbles mixed with nutritional yeast.  And just because - a sprinkling of vegan cheese to finish them off. For lunch today - I had one of these (baked two up the other night), and a nice arugula salad!

The Chili Hummus - 4 servings, approx 109 calories per serving
1 cup garbanzo beans cooked, smashed up or pureed
1.5 tbsp olive oil
3/4 tsp chili powder of choice, or paprika if you want less spicy

If you need to mash/puree the beans, do so.  Add the other ingredients, and refrigerate.

Hummus Pizza - 360 calories at 4 servings (1 serving per pizza), approx 20 min prep.1 cup chili spiced hummus (see recipe below)
4 artichoke bottoms chopped
3/4 cup pressed and crumbled extra firm tofu
2 tbsp nutritional yeast sundried tomatoes, sliced and soaked
1/2 cup vegan shredded cheese (I used Daiya mozzarella)
2 pitas, sliced open faced, for 4 personal pizzas
4 smashed calamatta olives
4 chopped mushrooms of choice, cooked down.(pre cook in water or broth)
16 pieces of baby spinach

Preheat oven to 350.

Mix together the crumbled tofu and the yeast, set aside.

Slice pita breads open faced, and spread hummus on each one. Sprinkle chopped artichokes over hummus.  Sprinkle smashed olives over this.  Then place 4 pieces of spinach on each pizza.  Sprinkle over that, the crumbled tofu mixed with the yeast.  Sprinkle the sliced sundried tomatoes & the cooked mushrooms.  Top with the shredded cheese.

Bake at 350 approx 10 minutes.  Serve with a green salad.

Kicking off the 3rd week in my plant based diet I decided to tackle what would seem an oxymoron - mac & cheese. 

I have read several recipes for vegan cream and cheese sauces - so I knew it could be done.

The big question was, would it be any good? And would it be even remotely heatlhy?  I mean it’s totally possible to be a junky vegetarian as it is to be a junky meat eater.

The recipe I came up with is a compromise - between an ultra decadent one, and one that is even more heatlhy - I’ll note that places where you can dial it back fat wise are with the margarine - I would add in more pureed artichoke hearts, perhaps more roux would be required for the cheese sauce.  You can also play around with different “milks”. 

That all said - the way I made it was still pretty moderate - at only 24% of the calories from fat; most regular cheese recipes I would use were well over 50%, including saturated fats.

I also looked for an interesting pasta - and found this pasta line at Whole Foods made of quinoa - awesome!

Quinoa mac & “cheese” - 4 servings at approx 550 calories each or 6 servings at approx 370 each.
8 oz (1 pkg) quinoa pasta elbows (need to boil water and cook of course)
6 heaping tbsp nutritional yeast
1.5 cups coconut milk (unsweetened)
1/4 cup soy milk (unsweetened)
1/3 cup almond meal / ground almonds
1/2 cup vegetable broth
1.5 tsp chile powder or paprika
1 tbsp flour
1 tofurkey sausage link (italian or kielbasa flavor)
1 cup chopped asparagus spears
1/4 cup panko bread crumbs
3/4 cup vegan shredded cheddar (I used Daiya)
6 artichoke bottoms, pureed or smashed to creamy texture
10 sundried tomatoes, soaked and sliced
1 tsp onion powder
1 tbsp vegetable margarine/spread (note, you can sub this out for more roux and/or artichoke bottoms)

Boil water and cook your pasta according to directions - keep it al dente as it will cook more when baking with the cheese sauce, set aside. 

Preheat oven to 350.

Now the sauce - a couple different preparations - depending if you have a food processor.  I don’t yet, so I start right off with a saucepan on medium low - low heat.  Put in 1 cup of cocount milk, and keep stirring. Slowly stir in the ground almonds, the nutritional yeast, one tbsp at a time, the margarine, the soy milk.  If you feel it needs it, you can add a roux made of vegetable broth and flour - maybe mix it up and keep it to the side in case your sauce needs it. 

Add in the pureed/smashed artichokes, whisk until smooth.  Add 1 tsp of chili powder(or paprika) for color & taste, the onion powder, and half the shredded cheese.  Continue to stir until smooth.  Test the sauce for texture, correct creaminess - test taste.  Add in the chopped asparagus, sundried tomatoes, and chopped up vegan sausage.  Stir for just a few minutes and turn off heat. 

In a baking dish at least 8x8, mix the pasta and the sauce together, make sure mixed evenly.  Top with bread crumbs and other half of the shredded cheddar and the 1/2 tsp of remaining chile powder(or paprika).

Bake 20 minutes at 350.  Serve up and eat.  Consider an accompanying side salad.  Great for leftovers as well.

Many call it vegan - but vegans will explain that (vegan) is a lifestyle - of which I am not signing up for.  What I am interested in, is their diet - one that is entirely plant based, sans any animal products.  I have been thinking for a while that I need to change my diet even further - I started really concentrating on being healthier with intakes as of late last summer whilst having some mysterious health issues.  Ultimately, I knew being healthier and losing weight, etc, would be the most productive.

As a result, I lost 18 lbs in the last  1/3 of last year, which is great - I had also lost 10lbs at the beginning of that same year - making it a 28 lb loss for the year (almost 30 - so close!).  But the reality was I had started off 2011 at my heaviest ever, and I knew I had to start kicking some pounds - and subsequent health issues only underlined this.  I was able to realize some pretty instant benefits from a calorie conscious diet - able to track my intake and excercise burn via the tool MyFitnessPal.com (also a mobile app).  

Now, with just over a year until my 40th - I knew it was time to up the ante - basically really more dramtically change my diet, and exercise more.  I’ve slowly on the year been adding more activity with plans for more to add to my routine very soon.  I know that’s truly the path.  But the diet portion - the way I eat, I was inspired on a path - this plant based one, over the holidays - believe it or not.

I was watching tv at my mom’s and the former President Clinton (as charming as ever) appeared with both Rachael Rae & Joy Behar…shocking I know(not so much). At one point they talked about the fact that after his last round of cardiac issues, one of his doctor friends convinced him eating a vegan, or plant based diet was the solution - and said, his health had been great since.  As well, he said, he lost he taste for beef pretty much entirely, and only has some fish a couple times a year.  I was like, wow, bubba gave up burgers? If he can do it - and is advised to for health - perhaps it really is a good idea.  Of course, the prez, has a chef, I am sure - to keep his palate delighted.  But, come on, cooking is not that difficult - just time consuming.  The time has always been my challenge.

I was further convinced by the vegan cookbook I downloaded that was focused on health - The Get Healthy, Go Vegan Cookbook.  I then scoured the internet about balanced healthy ingredients, good sources of vegetable based protein, and more and more recipes.  In all it was pretty inspiring, and I thought, I can do this.

The good thing is, I do know how to cook, I understand spices, and I like veggies.  Also, the sad truth, or perhaps happy one - is that I don’t really like meat.  Ok, I like bacon, jerky, and steak well done drowning in steak sauce - sounds like I liked salty things, more than meat?  And chicken/fish - I eat them, because their healthier sources of protein (than beef) but I don’t love them that much either.  And honestly, while I am good at it - I don’t love preparing them that much - it’s kind of gross - even if it cooks up yummy.

The biggest loss, for me is probably the dairy / egg   portion - the animal products. Cheese mostly - but again, what do I love? The saltiness of it - plainly - I can see what my issues are - it’s not that mysterious.  And what if, I drop those things, and all the salt that comes with how I like them - I can only imagine that will be a good thing.  What I have found that is, I can cook up veggies, grains, etc with lot’s of flavor, and have much more moderate sodium content.  Win - less saturated fat, cholesterol and lower sodium levels sounds like a good diet choice to me.  I haven’t been able to give up all the fats - and I think in moderation, olive oil has it’s place - but you need to make sure and keep it low, and look for alternatives - like cooking something in water, broth.

The challenge again, now 2 wks into my 3 week experiment, is the time.  I have had to cook a lot!  But I’ve been trying to always make more than I need for that one meal - which is pretty natural, so I have lunches, and/or leftovers for subsequent healthy meals.

Now, I haven’t experienced any huge weight loss in these first 2 weeks - but then I didn’t expect to, I know more serious exercise is my next step for that.  And changing diet content - I have honestly been hungrier - so haven’t been able to cut as many calories as may be needed longer term - but I think the overall benefit of the nutrients imbibed will still be a win - and that overtime, if I stick with a primarly plant based diet - that overall health will improve and weight loss if I pursue it, will ultimately come.

At the end of these first 3 wks, I am going to step back and assess. But honestly - the way I am thinking is that I will probably stick with it - as long as things are in my control - as in, I’m cooking.  Whilst dining out, or with friends - I don’t think I will be overly strict - but try to keep the choices healthy and as mostly plant based as possible - but not to the exclusive extreme.  And to be quite honest - these instances are not that frequent - so I don’t think making exceptions once in a while - probably just a couple times a month, if that, will matter much in the larger scheme of things.  The fact is, I feel great - my digestion has never been better - I don’t get bloated, have heart burn, anything that might have plagued previously.  Whether it’s the lack of dairy or meat - no idea - though I would bet on the dairy - as that was the largest amount of animal product I consumed. 

So next week - I’ll assess, make the decision to go forward, and live, be healthy, and look forward to that mai tai on the beach, for my 40th;) 

It’s been a challenging few days…

I have been in Denver for business - and only had limited options, most certainly for the working lunches - but you know, it was ok.

I ate oatmeal (my breakfast staple), fruit and potatoes + OJ, for breakfasts.  Had my coffee (grande soy sugarfree hazel nut latte) because, let’s be real, I can’t change everything at once. 

Lunches were a bit brief, due to having to pick from what was ordered, based on trying to keep it plant based.  But dinner was ok - the first night a big salad and a cheeseless pizza, and the final night a splurge, stopped at a thai restaurant where I could get some tofu and veggie options.  Asian or Indian food for restaurants - definitely gives good options for such, always with great veggie, rice, maybe soy, etc options.  

I got home and have plenty of frozen premade entrees ready for this week - like the veggie lasagna, pita pizzas(future blog), rainbow risotto, and pumpkin chile. 

Today, I had some fresh/frozen staples that allowed me to throw together some “blue” tacos.  Using similar to the enchilada filling,  some of these blue corn tortillas I had from Whole Foods, and some vegan cheese - arugula, and tomato(or salsa) optional.

Blue Tacos - makes 15 tacos, approx 130 calories per taco; prep time about 20 minutes.
1 cup cooked red quinoa
1 cup cooked bulgar wheat
1/4 cup mushroom broth
1/2 cup vegan shredded cheese, I used Daiya shredded cheddar
4 tbsp chopped black olives (or one small can)
1 cup chopped mushrooms of choice, I used crimini
2 cups arugula (optional) 
4-6 chopped baby dill(non kosher) pickles
2 chopped artichoke bottoms
1 tsp chili spice of choice
1 tsp onion powder
1 tsp dried basil
15 small blue corn tortillas
1-2 tomatoes chopped, and/or fresh salsa
cooking spray (optional)

First, I had the grains, pre-cooked, the quinoa frozen, so just had to thaw, and the bulgar in the fridge.  I put the semi thawed pre cooked quinoa in a large sauce pan, on medium low heat, mixed in the broth, pre cooked bulgar wheat, the mushrooms(may want to precook these too, personal choice), chopped artichokes, olives, chopped pickles, spices.  Mix together until the mixture is nice and hot and tastes great, not too much. Set aside, or put in a bowl.

Two options for the tortillas - you can do them soft, just heat up wrapped in paper towels.  Then serve by taking the warmed tortillas, a large serving spoon amount of filling, cheese, arugula(optional) and tomato(or salsa).  Or if you prefer, you can toast them up more like a crispy taco - here’s how: spray tortillas both sides with a little cooking spray, put in the large fry pan, medium heat, on one side until soft, flip over, and then put the amount of filling on half of the tortilla, and gently fold over.  Let  cook up until toasted on that side, then gently, turn to toast the otherside. Eat.  

Note - avocado would also be a nice addition to the tacos, will add some calories - which is ok, in moderation;)

On my last night home, I made some “risotto” - I say that in quotes, as it is anything but traditional.  Totally veggies, no butter nor cheese, and more than just rice - and brown rice at that.

This was one I wanted to try - and it seemed a good possibility for throwing whatever you wanted in it.  I read several traditional and vegan recipes for it -and decided to try my own.  Have your couscous and quinoa cooked ahead of time; soak sundried tomatoes . 

Rainbow Risotto - approx 5 servings at 390 calories ea; prep approx 60 minutes
1 1/4 cup short grain brown rice
2-4 tbsp vegetable margarine or spread
1 tbsp olive oil 
1 cup cooked red quinoa
1 cup Lebanese couscous, cooked
1 cup mushrooms, crimini or other
1 cup brocoli
1 cup chopped asaragus
4 artichoke bottoms chopped
2-4 heaping tbsp nutritional yeast
3 cloves chopped garlic
1/4 tsp sea salt
1/4 cup fresh cilantro
2 tsp onion powder
1 tbsp dried basil leaves
1/2 cup sliced sundried tomatoes (soaked) - optional
1/2 cup red wine of choice
1 3/4 cups mushroom broth
2-4 cups water

First, “saute” the vegetables in about 1/2 cup broth - you can mix it up here, and sub in others, as well as seasoning.  Other options I would potentially use are carrots, eggplant, spinach - I am sure there are others.  Start with the ones that need to cook longest, like mushrooms, end with the brocoli and asparagus.Cook them to just under done, as they will get mixed up with the risotto towards the end.  I put in about 1 tsp of onion here - and optionally use one clove of garlic.  You can use fresh onion as well - not a fan here, so I just go for the flavor.  Add in about half the basil, the rest of spices will be added directly to the rice as you add the water.  You can of course use fresh versions - I just  use what I have.  You can also be more/less liberal.

At the same time you are cooking up the  veggies, brown your brown rice with the olive oil and chopped garlic - you can also add onion here, or more garlic.  This takes about 10 mins, don’t over do it.  

If your veggies are done, keep them covered, turn off the heat.  mix up 2 cups liquid, about 1 cup water, 1 cup broth, then the second 2 cups with 1/2 cup wine, 1/2 cup broth, 1 cup water for the second 2 cups of liquid.  Get ready to stir…

On medium (give or take) heat, you will now add 1/4 cup liquid at a time, constantly stirring, into the rice until it is almost fully absorbed, and then repeat, etc etc. In between addiing the liquid, mix in the spices, so they absorb/develop into the rice. Also, add the sundried tomatoes towards the end here, including the water they were soaked in.  Stir/add liquid continuously until the rice is nice and sticky, and the liquid is mostly reduced/absorbed, but a little still there.  This could take 30-45 minutes.  You might have to add more water, if needed to achieve the correct rice texture.  Taste/bite it so you know.

Now you are ready to give it a go.  Mix in the vegatable margarine/spread - I use a olive oil variety of spread, the veggie mixutre, the couscous & quinoa, and the nutritional yeast.  Add more spices, salt, even pepper if desired.  You can add more nutritional yeast as well - consider this a spice - it adds a bit of a nutty cheesy taste that is typical of risotto, and is better nutritionally than just adding more salt, or using actual cheese.

Serve up, I choose with either a side of steamed veggies or a green salad.  Store or freeze leftovers, and reheat.

I had this for lunch actually rather than dinner, the night after I made it.

Now, am off to Denver - should be interesting, trying to stay veggie out in the wild;)

Yesterday was a day of leftovers…had the seitan saute for lunch & another piece of the lasagna for dinner.

Made up a spicy hummus to use on some personal Mediterranean style pita pizzas for the freezer (unbaked), cooked up some soy beans for the freezer.  Will need to freeze some more of the staples I cooked up if I don’t make anything with them in a couple days…Just have the polenta, and the quinoa & some pearl couscous…might use the latter in a play on a brown rice risotto that I’m going to try out tonight.

Anyways, I made this spicy pumpkin chile the other day, and it’s serving as lunch today along side a green salad.  The recipe makes about 6-8 servings, give or take on portion amount, and over all reduction/consistency you end up with.

pumpkin chille - serves approx 6-8 at 280-210 calories ea; prep time approx 1-2 hrs
2 cups pumpkin puree
1.5 cups red chile sauce (canned - las palmas, or make your own)
1 cup chopped sweet potato yam
1 cup chopped baby carrots1-2 cups vegetable broth
1 cup cooked azuki red beans
1 cup cooked red or orange lentils
1 cup cooked bulgar wheat
1 tbsp olive oil
2 tbsp agave nectar (plus/minus to taste)
2 tbsp flour (for roux)
1-2 cups water
1-2 tsp nutmeg
1 tsp cinnamon
1/2 tsp cumin
1-2 tsp chile powder, I used a sweet variety guajillo chile spice
1 tsp chili flakes
Add more spices to taste

With a extra large/large pot, or slow cooker, medium heat to begin.  Put in pumpkin, broth, 1 cup of water, and olive oil.  Heat so the mixture is hot/boiling.  Add in potatoes, carrots (can leave out carrots at this point if you’re worried about them getting too soft.  Add in spices. Cook on medium for 30-45 minutes.  Mix together roux (flour/cold water), and stir into soup, see how the thickness is after a bit, only add more if the soup/chili is too thin for your taste near the end of the cook time.  Add in beans and lentils, reduce to med low heat (high simmer).  Add agave to sweeten based on your own palate, along with any additional spices to taste.  Cook for 30-60 more minutes until potatoes are fully cooked and the soup flavor has developed.  Serve and or store for eating later (may freeze).

The morning I woke up and made a quick french toast - using soy milk, cinammon, nutmeg, and optionally some egg replacer powder in the soy milk, along with some agave.  Using this 21grain bread I soaked and cooked it up serving it up with some maple bacon tempeh, the toast topped with fresh berries and a little agave.

Spent most the rest of the day soaking beans, cooking up some grains for upcoming dishes.  

The first dish I tackled at the same time was a veggie whole wheat lasagna.  Next up will be a hearty pumpkin chile.

Ok, so anyhow, the lasagna - everyone knows how to make a lasagna, it’s always tasty.  But how to do it totally veggie?  I mean, even when I’ve made a “veg” one in the past, it was just sans meat, never sans cheese.

I decided if ever there was the opportunity to get creative with the classic ingredients, it was time.  So for added texture, there is crumbled tofu, topped with nutritional yeast in place of where a traditional lasagna might have ricotta.  As well, I put some eggplant in for some added texture.  Combined with a nice vegan version of italian sausage(optional), and topped with a vegan mozarella - you can almost imagine it’s a normal lasagna but with a few more veggies like mushrooms, spinach, artichokes and olives.  Basically, like everthing else, I have tended to build the texture of foods in various ways, sure a little “meat sub” but not dependent on it soley. 
Things you need to have done ahead of time - chop grate items in advance will save time.  But main items are to cook your mushrooms, and press your tofu. 

So it was time to step into another spice palate, and I decided to go for one that I am least familiar with, but that is awesome with veggies.  And I love mushrooms & asparagus, so I basically put together a pretty easy saute of veggies with some seitan.  This is an asian inspired dish, but is far from anything actually specific to any particular cuisine.

Mushroom, Asparagus, Red Kale & Seitan saute over noodles - serves 3 (see plating for more info)
1 8oz pkg rice noodles  (I used a pad thai style)
1 large sliced portabella mushroom
.75 cup seitan strips (pre-packaged or make your own; opportunity to watch sodium content by making from scratch) 
2 cups chopped red kale
20 asparagus spears (or approx 2 cup chopped) - I leave long for this, just snap off woody lower stem
2 tbsp drunken black bean garlic sauce
2 tbsp hoisin sauce (I used the organic house brand from whole foods)
1 tsp Asian five spice
1/2 tsp cumin seeds
1/2 tsp dry corriander
1 tbsp dry basil
1 tsp onion powder
1/2 tsp tumeric
1 tsp chili flakes or other spicy spice (optional to taste)
1-2 cloves choped/minced fresh garlic
1 tbsp olive oil 
1-2 tbsp flour
water

Boil pot of water, cook noodles per instructions, drain, rinse, set aside. May cook before or while you are doing the saute.

Heat large pan(or wok) to medium, medium hi heat. Put oil & garlic until pan is hot. Put in mushrooms & 1/4 cup water cover until mushrooms start to look like they are cooking(approx 5-10mins), then put in kale, cover for about 5 mins.

Put in seitan strips, spices, bean & hoisin sauce, stir uncovered.  Mix up flour and approx 1/4 cup cold water in a cup for a rue, and put in the pan to thicken the sauce.  Put in asparagus, and cover.  Cook until asparagus is tender and sauce is appropriate thickness (approx 10mins), add more rue or water to desired thickness. May cook uncovered for 5mins or more to reduce as desired.

Plating: serves 3-4; approx 250-350calories per serving; prep approx 30-45 minutes. Put serving noodles on plate, put saute over noodles & eat!

Cooking up several entree’s tomorrow. 

So, been all veggie all the time (less some honey;) all week…And it’s been delicious. Not even kidding.

By design, mind you.  My thought was make this eating choice so good - that I would want to stick with it.  And it’s kind of fun. And healthy.  I have tried to stick to as many fresh ingredients as possible - the only processed foods included are small portions of soy/wheat products like vegan cheese, tofu (though haven’t used yet), some various vege meat like products.  But those, have not been the center of the recipes - if anything, they’ve been barely noticable.

What I read about eating this way, was to not rely on faking meat, etc. Sure, there are somethings you might add to complete a dish, but it’s not like you’re going to serve a big old fake piece of steak - that is silly.  Instead, I tried to form the main entrees around grain & bean type of things, adding in various veggie products to complete texture etc.  And my plate was always full.

The other thing I read was to think about veggie in food groups: greens, fruits, legumes, grains…as long as you have each of these at most meals, you will be good nutrient wise.  I would guess folks that aren’t doing well on a veggie diet, are cutting corners, or not ticking off each of the major groups.  Think of it this way - if the only thing on your plate is macaroni & cheese, it’s probably not enough - likewise a just eating a bisque soup,etc - not nearly satisfying enough to maintain.  I mean, you can only eat celery and cottage cheese for so long right?  It doesn’t matter what diet you’re on - deprivation is not sustainable.

So I am really trying to approach this not as a fad diet - but as another way of eating healthy.  Lot’s of fresh foods, less processed, lot’s of nutritional value…and moderate calorie content.  These things have to be good right?  I have used my old calorie counting tool - the website/app myfitnesspal.com to calculate recipe calories, and track overall nutritional breakdown to make sure proteins were still there, not too much sodium, etc… When changing the diet so dramatically - I figured it’s a good idea to keep an eye on the breakdown at what I’m eating.  Now, I’m not going to lie, I’d also like to lose weight - so continuing to monitor overall calories on top of the healthy diet - I think can only turn out well.

I did try a pair of jeans on yesterday that hadn’t fit, just last month - and they seem fine now.  I’m not even going to try to credit the new diet - hasn’t been long enough.  And I haven’t lost any weight in about 1.5 months - I haven’t gained any either - so good on that front.  Regardless, things must have rearranged themselves, and I’m happy!

Went to Whole Foods for the 2nd time(had gone on Monday to stock up) - and gotta say, they’re the best source for bulk foods, etc.  And in my opinion, as long as you pay attention to prices of things, you’re fine.  Sure they have the super gourmet options, but you don’t have to buy them - alternatively, they might carry the best vegan cheese (that was still on sale - yay!) that is also more expensive - but what’s the alternative - the other markets don’t have it.  And the bulk food optinos for grains, beans, dried fruit, spices - these are both economical, and healthy choices as major staples to this type of diet (and any type of healthy food repertoire really).

All of that said - my favorite ingredient so far is the red quinoa. Why?  It’s not just nutritionally awesome(good protein and other nutrients), but it looks great in food.  In someways, the darker color makes it look like you’re maybe using ground meat.  And visuals matter - maybe it’s a mind trick.  But it’s not just taste, texture - which are paramount.  All of the senses need to be satisfied.  In that vein, I also tried to plate each new meal in a way that was pretty - all the food I had this week looked great, was relatively healthy, and tasted delish. Win.

The other ingredient that I thought was a a “win” was the bulgar wheat.  I cooked up a bunch the beggining of the week, and added to several recipes.  Lucky for me, I have no wheat/gluten sensitivity so this, any of the wheat products, which is a good thing.  Wheat protein is a great source - but some have a sensitivity to this, the wheat gluten - that would suck.  As well, a friend of mine has a sensitivity to soy.  I can’t imagine if someone was not able to eat either, wheat nor soy - I would think at that point, trying to eat veggie would be really difficult as those are some of the strongest vegetable sources for protein.

Not to say they are the only ones.  I also bought some red lentils yesterday - haven’t made anything with them yet - but I think these will also serve great visually, not unlike the red quinoa.

This weekend, going to try to cook up lot’s of main dishes that I can store and/or freeze, for easier prep - like just bake/heat, serve with some fresh veggies, and be good.  The big challenge next week will be that I’m traveling - eating this way outside of my own environs where I control what I’m eating - we’ll see!