My top 10 Foods for Weight Loss

It seems that as Americans, we are obsessed with weight loss. And is it really any wonder? Our population is growing and growing. In some demographics the rate is as high as 49% (CDC). I too have been one of those people who has tried every fad diet, every pill, every strange concoction. But nothing ever seemed to work or at least work for very long. Over the last 18 months, I have lost 36 pounds, and I continue to loose weight.

But how can I possibly do that with no fad diet? I do it through abundance and because I am a vegan. I don’t eat processed foods. That is so hard for many of us because processed foods are inexpensive. Next week, I am going to talk about how to get more fruits and veggies out of a smaller budget. But for now, I want to talk about the top 10 foods for weight loss.

1. No sodium seasoning (I use Spike or the Costco Brand)

Don’t add salt to your food. Plain and simple. Salt makes you retain water. It makes your blood pressure raise. High salt intake has nosaltbeen linked with osteoporosis and with stomach cancer. It is really not great to take a salt shaker and pour it on your food. Many of our foods already have salt in them, so it isn’t necessary to pour salt on them as well. For more information about salt, visit http://nutritionfacts.org/topics/salt/

What can you do instead? Use a no salt added seasoning. These are really tasty and there are many varieties available at every grocery store. Find the one that you like or make your own. If you think you can live without that salty taste, remember your taste buds replace themselves every 1o days. In no time you will be amazed at how good your food tastes without the salt and how much you don’t need it any more.

Personal story about salt intake: Recently, I put my husband on a no salt added diet for 10 days. At the end of the 10 days, I told him he could eat anything he wanted with as much salt as he wanted. He immediately picked up a bag of chips. He ate one chip and said, “I can’t eat this, it is too salty.” He said he felt sad that he no longer wanted to eat his favorite chips, but he was glad he realized how much salt is in processed foods.

2. Oranges

Oranges are my personal favorite food. They taste so good. They can satisfy a sweet tooth or a sour tooth. The sweet and tangy orange, tangerine, or clementine can make you feel satisfied. Plus they are usually pretty inexpensive. Oranges are also a good orangessource of vitamin C. So not only are you satisfying your craving for something sweet and sour, you are also getting a punch of this awesome vitamin. One large orange has nearly 100 mcg of vitamin C. And studies have shown that 500 mcg daily can have a huge impact on your health from helping your immune system to reducing wrinkles. Check out what WebMD has to say about oranges.

 

 

3. Kale

kale

Kale has recently become a superstar recipe. And no wonder… it is chalked full of good nutrients. And we all know you should be eating more leafy greens. CLICK HERE for hundreds of videos on why you should choose kale. Among them are boosting your immune system, reducing your risk for lung cancer, decreasing the visibility of wrinkles, the list goes on.

But I’ve also heard a lot of people say they don’t like the taste or texture of kale.  For me and my family, we eat it on the regular and we really enjoy it. You can steam it, saute it, or put it in a smoothie. My family enjoys massaged kale salad. Simply put your favorite salad dressing on a bunch of destemmed kale and massage it for about 5 minutes. Yummy!

4. Vegetable Broth

veggiebrothVegetable broth may seem like a strange addition to the list. But it is really awesome because it can help you stop using oil. You have to be careful to get a low sodium brand or you can just make your own, but broth can be an excellent weight loss tool.

First, vegetable broth adds lots of flavor to food. If you want to mash a potato but don’t want to add all the fat from milks and margarine, then you can mash it with some vegetable broth, and it will be lovely and creamy.

Don’t want to use oil to saute? Then you can saute your onions and other goodies in a just a little bit of vegetable broth. It is great to add to soups and other dishes. But it is low in calories. You can just sip on some broth if you need something warm in the afternoon. It adds a lot of flavor for minimal calories.

5. Tomatoes

tomatoTomatoes are delicious. That is why you should eat them. No, I kid. Tomatoes are great because they can keep you on track. Eat tomato sauce on top of potatoes or pasta; eat salsa with veggies or potato sticks; make your own ketchup or barbecue sauce.  If you are trying to reduce your fat and salt intake, then tomatoes are your best friend. Not only are the low in fat, but they taste salty so they don’t need a lot of extra salt and they can help add that salty punch in foods.

Tomatoes also reduce inflammation and  have anti inflammatory properties. Tomatoes are also inexpensive, easy to grow, and can add so many different flavors to any meal.

6.  Chia Seeds

chia seedOmega 3’s are important. Many Americans and people around the world get their Omega 3’s from … fish oil. Don’t do that. Fish are increasingly becoming contaminated by radiation from Fukishima in Japan. Not only that but many are harvested or raised inhumanely. They are high levels of toxins and antibiotics. They are just overall not the health food people have been led to think they are.  (CLICK HERE for more information on fish).

So if you aren’t getting Omegas from fish, where should you get them? Why not give Chia seeds a a try? Yes, they used to be grown on the top of weird shapes to produce funny little plant statues. Those same Chias are a superfood. Not only are they high in Omega 3’s but they also are super filling. They make you feel full longer. They can be used to thicken anything and make a delicious pudding. Here is one of my favorite puddings by Dreena Burton. (CLICK HERE).

7. Water

waterDrink WATER. Just Drink IT. “Oh but water doesn’t taste good,” you say. Ok, fine. Then add a few drops of flavored stevia or dilute some juice. Squeeze in a lemon. Or just chug it. But no matter what you do, drink water. If your pee isn’t clear every time you pee (which should be at least 8 times a day), then you are dehydrated. Water helps you flush toxins. It nourishes your cells. Some studies have even shown that it makes school children smarter!

How much water do you need? At a minimum, you should halve your weight, and drink that in ounces. So, if you weigh 160 pounds, you should be drinking 80 ounces of water. But do it even better and everyone try to drink 2 liters a day or more. Your body will thank you.

8. Bananas

bananaB-A-N-A-N-A-S. Bananas are the best. No, you aren’t going to overdose on potassium (unless you eat like 10,000 in 30 minutes). Bananas are a great source of vitamins including magnesium which many Americans are deficient in. It has cancer fighting properties, they are yummy, they are cheap. Bananas are really the food of the gods. Some days, I eat as many as 10 bananas in one day! (To be honest, I’ve eaten as many as 20). They are portable since they have their own container (their skin). You can eat them on the go. They aren’t a weird food since most people eat bananas, so you can eat them pretty much anywhere without fear of judgement.

Need more reasons? They have been shown to reduce the effects of hangovers and morning sickness. They even have been shown to help in fever reduction. CLICK HERE for 25 more reasons to eat bananas.

Side Note: Bananas should be spotted in order to be ripe and for you to get the full health benefits.

9.  Maple syrup

mapleMaple syrup is my favorite thing. Make sure you get real maple syrup. The real deal. It is more expensive, but it is worth it. Maple syrup is for more than topping pancakes. It is a great sweet replacement for sugar. You can use it in desserts instead of sugar. You can put it on oatmeal or over other grains like quinoa. You can use it with inexpensive things like bananas as a dip. I add it whenever I need something sweet. I put it in salad dressings and have even used it in marinara sauce.

Now if you are looking for something healthy as well as yummy, choose date sugar or just plain ol’ dates. But for me, I find that maple syrup is good. It is natural. It helps you get rid of that sweet tooth need for refined sugars. And so I love it.

10. Nutritional Yeast

nutyeastWeird ingredient alert! I bet some of you have never heard of nutritional yeast. Even if you have, you probably have never used it. But have no fear, nutritional yeast is awesome. It is not like bakers yeast used in bread products. It is not like brewer’s yeast used in alcohol products. It is just a non active yeast (always labeled nutritional yeast). The first reason you should add it in to your diet is that most nutritional yeasts are fortified with vitamin B12. Yeah, we get to eat our B12.

Ok, but more importantly, nutritional yeast can help you get off the cheese. Cheese is bad. It is yucky. It is addictive and full of hormones, antibiotics, disease, calories, and fat. Cheese is the number one source of saturated fat in the American Diet. But Nutritional Yeast can give food a lovely cheeseyish flavor. Does it taste like cheese? No. But you can make some really tasty sauces (CLICK HERE) for my favorite. These sauces can help you remember the yummy creamy flavor of cheese without cheese.

Remember it only takes 10 days to change your taste buds, so give it 10 days, and feel better and be skinnier.

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Reflections on Motherhood. My daughter turns 15.

Today, my oldest child turns 15. Fifteen. I don’t even know how that is possible. For some reason, this birthday is hitting me hard. Maybe because she is going to start learning to drive. Maybe because I offered to keep her out of school, and she decided to go to school to be with her friends on her birthday. I’m not sure.

I thought I would share her and my story with you. It is deeply personal, but maybe it will touch some of you who experienced or are experiencing something similar.

maggie blog

I got pregnant with Maggie when I was just 19. It wasn’t a very good situation, and I was in no way prepared for motherhood. During my entire pregnancy, I didn’t really bond with her. I didn’t feel like I knew this person, and I was so scared that I couldn’t imagine what it would be like to actually have her. See, up until Maggie, I had never really held a baby. I had never changed a diaper. I had never experienced any of that. I had always said I didn’t want kids, and I meant it.

I was petrified of labor. And then she was born. It was a six hour labor with no drugs. She came into this world clean and absolutely quiet. I can still remember the doctor holding her up as if it just happened. I can remember her face and the way she looked. But most of all I remember how I felt. I was one of those people who instantly bonded with my child. I understand that doesn’t happen for everyone. But for me, I just felt like, “Oh my god, I’m a mother.” I loved her so much. I knew that I wanted to spend my entire life loving her and trying to to the right thing by her.

But I was very young (20 when she was born). I was also very poor and very inexperienced. I know these things have deeply shaped the person she has become. I have not always been a perfect mother. There are things I regret so much and wish I could take back. There were times I resented her because I couldn’t go out and do the things my friends were doing. Or because I didn’t have extra money. But now, I know that was so stupid. I wouldn’t trade it for anything. Now that I am 35, I can honestly say, I no longer care that I didn’t do what my friends did when they were 20 because I have Maggie. What could ever be better than that?

When she was little, we were so poor. We used to share a frozen dinner at night. I can remember my co workers bringing me in food because they knew that I wasn’t going to eat that day so that Maggie could eat. I worked two jobs, and my boss was so amazing. I worked overnight at the newspaper, and he let me bring in a play pen so she could be with me while I worked. What would I have done without him? I am so thankful for that kindness.

But Maggie was very, very sick as a child. She was born with a suppressed immune system. So, she was in the hospital a lot until the age of 6 when she started to outgrow it. This meant she couldn’t go to daycare a lot. Luckily, I had professors who loved me and were deeply compassionate to me, and they let me bring her to class. Maybe that is why she is so smart or so mature. She was always around adults.

Once, when she was 18 months old, the doctor told me that she didn’t think Maggie was going to live. We were in the hospital and Maggie was very sick with meningitis. The doctor told me that I needed to start preparing myself that Maggie may never recover. I sat by her bed all day and all night–every day– for three weeks (21 days exactly). Then she opened her eyes, rolled over, and said, “Mommy, I’m hungry.” I have never in my life heard sweeter or more precious words than that. I can still remember the joy I felt when she woke up and spoke to me.

There were other joys too. In fact, almost everything about her has been a joy. When she was 12, she entered the dreaded teenage years. She got snarky and a huge attitude. She started doing and saying things that I wasn’t proud of. I couldn’t believe that this was my Maggie. I just kept thinking, “Please, not Maggie. Don’t let her turn into one of those teenagers.” And then, she didn’t. It was a short lived few months of fighting and meanness. But then, she just stopped. I hope I had something to do with that.

I learned how to be a parent with Maggie. That means, I have made some pretty big mistakes. For which I hope she can forgive me when she gets older. There were times I yelled about stupid stuff. Times when I put my needs before hers. Times when I wasn’t paying attention. But we have grown together. I think I will always feel so close to her because we grew up together. I always joke that I don’t get a lot of people because I have never been an adult without having a child.

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What does that mean for her? It means that she is 15 and she tells me everyday before she gets out of the car to go to school that she loves me. It means that when she sees me out in public, even if she is with her friends, she will hug me and say hi to me. What 15 year old do you know who does that? It means that we dance in the car and in the living room. But it also means that she had to be more mature. That she grew up too fast. It means that she didn’t have the same life as her younger sisters.

And that’s the breaks. I tell her that sometimes it is hard being born first. And sometimes it is hard being born to a mother who didn’t even know how to change your diaper. And it is hard never having known your biological father. These things totally suck. But what we got out of it is a relationship in which I love her more than anything. I know I have put some unrealistic expectations on her. When I realize that I’m doing it, I try to change. But I don’t know, I’ve never had a teenager before. There is a learning curve. And most of all, I want her to not grow up to be like me and to have my life. So, I push her to be better. Sometimes, I know, I push too hard because the truth is, she is already so much better than I am. And nothing could make me happier or prouder.

I hope when she grows up, she will know that everything, every decision, every mistake, I have always done with love in my heart and because I wanted what was best for her.

So happy birthday to my smart, capable, compassionate, interesting, beautiful daughter.

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Yummy Yummy Umami Tempeh Burgers

Today I made a video on these tempeh burgers, so check it out on my youtube channel: www.youtube.com/heatherwellman

So, why Tempeh Burgers? I have probably tried a hundred vegan burgers. To me, being vegan and helping my family stay vegan is the most important thing. They get cravings for hamburgers, and I want them to crave a veggie burger instead. But up until I made these tempeh burgers, nothing quite hit the spot and gave them the umami flavor they were craving.

Umami is basically the savory taste like we taste sweet and sour. We also taste savory. So, I make these burgers every once in a while to help them abate the cravings. Now I have a large family so this makes a lot of burgers. If you have a smaller family then, you can halve the recipe.

Tempeh Burgers

Ingredients

2 Packages of Tempeh
1 c. of bread crumbs (I make my own by toasting whole wheat bread and then crumbling them to bread crumbs in the vitamix)
2/3 c. vital wheat gluten (you can get this at your health food store or online at Amazon.com)
2 tsp. fennel seed
2 tsp. rubbed sage
2 tsp. dried thyme
2 tsp. dried oregano
2 tsp. garlic powder
2 tsp. onion powder
2 TBSP. soy sauce
2TBSP. Steak Sauce (vegan variety such as A-1)
6-8 dashes of liquid smoke
4-6 TBSP water

Directions

1. Grate the tempeh (or chop into very small pieces). If you find the tempeh tastes bitter, you can steam it for 15 minutes before you grate it.

2. Add all the ingredients to the tempeh and mix together thoroughly. I use my hands to mix it until it gets to a squishy consistency that holds together.

3. Form into thin, palm sized burgers.

4. Spray the pan with a light coating of PAM or other cooking spray. I mean light. Cook on each side for about 5 minutes or until brown.

5. Pile on a bun with all the trimmings 🙂

 

 

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Make your own cleaning supplies

Today I posted a video on my YouTube channel about making your own cleaning supplies. (See Below). Here are the recipes.

Recipe for Bronner’s Cleaning supply:

1/4 cup of Dr. Bronner’s Castille Soap http://www.drbronner.com/

1 qt. of water (ish–just fill up your large spray bottle).

Vinegar Cleaning Supply

To make vinegar:

Get a gallon jug of Distilled White Vinegar
Add the peels of 5 large or 10 small oranges
Shake daily until the liquid gets an orange tint

To make cleaner:

Add about 1 cup of vinegar mixture
Fill spray bottle with water.

This is about 1 part vinegar to 3 parts water.

 

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Post Thanksgiving Roundup (What we eat on a Vegan Thanksgiving)

Well happy holiday season! Thanksgiving was amazing, and now we are gearing up for Christmas (my personal favorite time of year). This year I am a little nervous for Christmas because we are going to Sante Fe. I will keep you updated on how that goes. But I wanted to share with you our Thanksgiving menu.  First let me say that we did use some Earth Balance and some organic sugar in a few of these recipes. All together, I would say, I used about a 1/4 cup of Earth Balance and probably a cup of sugar. As you know if you have been reading my blog for any time, we don’t eat oil, salt, or sugar. However, there are a few Thanksgiving dishes, I just couldn’t imagine without it, so we eat it on those rare holiday occasions.

We also had Tofurkey for the first time ever. The little kids really wanted to try it. The reviews are mixed. I didn’t particularly like it. I could take it or leave it, but the kids really enjoyed it, and I guess that is what matters.

Menu

Treeline Cheeses/crackers
pickles, olives, carrots, celery
Butternut squash soup
Stuffing
Mashed Potatoes
Green beans with parsley, garlic, lemon
Cranberry sauce
Parsnips and Carrots
Tofurkey
Gravy
Pumpkin Pie

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We also had Martinelli’s sparkling apple juice and water. Overall, I felt like this was a really successful meal. Everything tasted great.  I am gearing up for Christmas now and that makes me a little more nervous. We are visiting my husband’s family, and they aren’t as used to the way we eat as my family is. So, it will be a big adventure while we are there.

I hope my next post is going to be a recipe post. I made some amazing peppermint bark. I thought I would start a holiday treats series next. Until then, check out my youtube channel at https://www.youtube.com/user/heatherwellman

Until next time, live, eat, and be well my friends.

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Three Days of the Happy Herbivore Reboot

My family has been in a state of transition. We have moved three times in six months. Needless to say it has been a rough six months. Those months were filled with lots and lots of (vegan) junk food. In an attempt to get our family back on track, when we moved into our new home, I decided that we needed to reboot. I had read a bunch of stuff about the Happy Herbivore reboot (www.rebootcleanse911.com). So I decided to give it a go. I met Lindsay at the Get Healthy Marshall New Year, New You event in 2013, and I thought maybe her reboot would help us refocus. We are doing a total of 13 days. I thought I would give a post of how it went. The first three days was the really big part, and Happy Herbivore offers a three day reboot, so I thought it would be the most helpful. I’m going to show you the food and give you my daily reflection so it is going to be a pretty long post:) Scroll to the section RESULTS if you just want to see how it turned out.

First things first: The daily detox drink. She says you should drink this every morning. I couldn’t choke it down. I tried twice. I just gave up. I couldn’t do it, and I decided not to torture myself to try.

Day One:

Opulent Oatmeal

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This was pretty good. It wasn’t very sweet, so when you are used to sweeter oatmeal, it took a little adjustment. However, I have since had this again, and it was amazing. So, I guess the point is to understand that if you are coming from a really sugary breakfast sorta place, this is going to be a jolt. But it is really yummy. (Kid approved)

 

 

 

 

 

 

Pumpkin Chili

P1060342 This chili is the bomb diggity. I ate it several times. An omnivore friend of mine who eats a SAD (Standard American Diet) came over, and she thought this chili was the bomb. It is so yummy. The pumpkin makes it the right consistency for chili, but you don’t really taste the pumpkin. It is so good. (Kid approved)

 

 

 

 

 

 

Pineapple Stirfry

P1060343P1060344 Ok, so this was ok. But it isn’t anything I would cook again. The rice wasn’t included on the plan, but we had to have something or else it would have been like pineapple soup. I think this recipe could be good, but it definitely needs some refining. (Kids said eh).

 

 

 

Day Two

Red radiance Quinoa

P1060346 If you have never had quinoa for breakfast, and I never had, do it. Do it today. That is so yummy. My husband said it tasted like dessert for breakfast. It was the most amazing thing I think we ate on the reboot. (Kid approved).

 

 

 

 

 

 

Pear Lentil Salad

P1060347 Ok, obviously this wasn’t the recipe. I just didn’t like the idea of mixing lentils, pears, and salad dressing. So instead, I made a huge salad. Put some lentils on the side and ate the Pear for dessert. It worked better for me.  My husband won’t eat lentils. He says it brings up traumatic memories of his past relationships. So, I gave him garbanzo beans instead of lentils. (Kid approved, surprisingly).

 

 

 

 

 

Mushroom Barley

P1060348 This was ok. It was really salty tasting even though there wasn’t any salt. It was also really mushroomish. (Not kid approved). I won’t make it again.

 

 

 

 

 

 

 

Day Three

Peanbutter Cup Shake

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Ok, I know the photo is sideways, but this is the most delicious breakfast shake I have ever had. I would eat it every single day of my life. (Kid approved)

 

 

 

 

 

 

 

Sweet Potato Tacos

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These were also so yummy that if this all I ever ate again, I would be cool. (Kid approved).

 

 

 

 

 

 

 

Moroccan Stew


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Ok so this was also super good. It had all these yummy cinnamony flavors that I just adored. (Kid approved).

 

 

 

 

 

 

 

Roasted Pears

P1060353Dessert was included every night (which I didn’t picture), but holy heck. This was so good I had to show it to you. Roasted pears with yogurt (soy of course) on top. Just wonderful. (Kid approved).

 

 

 

 

 

 

Results

After 7 days of rebooting, I got sick. My friend’s son came over and he was sick. My daughter got sick, and I just hugged her for like an entire day, so I got sick. It was a disaster. We basically ate soup for like four days. So prior to the illness our results were fantastic. I lost almost 5 pounds. But better than that I felt happier and just better. My husband even pointed out how great he felt. I think part of the reason was that we were cooking and eating together. Part of the reason was that every meal was made with love and tasted great. Part of the reason was that I lost weight. I mean, it was a fantastic experience. It did just what I wanted it to do. It brought my family together and it refocused us as whole food vegans.

Would I recommend it? I can’t say yes fast enough. If you are omni, try it. The worst thing that will happen is you will find out you are a vegan deep down in your heart. But really, you will have a few days of lovely food that will taste great and help you get off processed junk. If you are vegan . . . well basically the same thing. So rush over and visit rebootcleanse911.com and get started today.

 

 

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Vegan on the Cheap

Looking for good budget tips for vegans. Are you a vegan in college or just looking for ways to be healthy in college? Then this video is you. Being a vegan doesn’t have to cost a fortune!

 

http://www.youtube.com/watch?v=aa9LMefNvDg&feature=youtu.be

 

 

 

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What do Vegans Eat: Travel addition

Curious about what vegans eat? Check this out.   http://www.youtube.com/watch?v=r7JGqR_rrc0

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Traveling while vegan

I added a new youtube video on how to travel while vegan!

 

http://www.youtube.com/watch?v=MJYWVPuwsqI

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I don’t hate the word Vegan

I want to share something personal with you. I am a Vegan. Earlier this week, I was with someone who said “I am not a vegan. I am plant based. I hate the word Vegan. I wish they would just get rid of it.” His reasoning is that the word vegan turns people off to trying this new lifestyle which is so healthy.

For a minute I almost agreed with him. He said saying vegan sounds so extreme. I disagree. People also hate words like feminism and liberal. But I think when we start to water down things by making the names more “palatable” we are doing just that . . . watering it down. I don’t like my oatmeal watery and I don’t like my movements watery either.

Being a vegan makes me proud. I am trying to do something healthy for me and my family. I am trying to draw attention to the horrible livestock industry and animal cruelty. I am trying to save the environment.  I feel like the work I am doing and the lifestyle I live is important and good. I am not ashamed of it.

Being a vegan is about more than just the food I put on my plate. It is about the cleaning products I use, the clothes I wear, the shampoo I use. It is about commitment. The NRA doesn’t try to water down their message. And I won’t either. I’m happy if people come to the movement because of food. I’m happy if people want to call it plant based eating. Every little drop counts. But I refuse to be ashamed of the label Vegan.

It is more than that. Labels can help us develop a cohesiveness. Something to get behind. A group identifier. I have a lot of conservative friends. I often try to gloss over my points of view in order to keep friends and the peace. But I am a feminist. I am not ashamed of that. I am a liberal. I am not ashamed of that. I am a vegan. And that makes me so proud.

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Better than Chocolate Chips?

Ok, I know. It is so irritating that I haven’t blogged in so long! But as you know, I am working in the land of dissertations, and if I focus on my blog, I find I loose focus on my dissertation. But in the new year, I am going to try to find balance for both. I also want to start making some videos.

But I wanted to write to you now because it is Christmas, and I freaking miss Christmas cookies. I want to have my old cookies. I want to make goodies. Part of me just feels too overwhelmed with trying to veganize old cookie recipes or learn new ones, and so I just haven’t done it. But I found a recipe that will literally knock the Christmas Spirit into you. I based it on Dreena Burton’s Homestyle Chocolate Chip cookies, but I have a HUGE family, and I had to make some adjustments that would work for me and mine.  They are so good my husband said we should call them “Better than Chocolate Chip Cookies.” And so we do. I hope you like them!

Better than Chocolate Chip Cookies

(Doesn’t that look like an amazing cookie?)

Ingredients

2 C. Flour
2 tsp. baking powder
1 tsp. baking soda
1/2 c. sugar
1/2 tsp. salt (yep you really need it)
1/3 C. maple syrup
1/3 C. agave syrup (you could also just use 2/3 C. maple syrup instead of adding agave. It depends on how you roll. Agave is cheaper, so I like to half and half it for the expense).
3 tsp. vanilla
1/2 C. Canola Oil (Yes that is a heck of a lot of oil, but you can substitute all or a portion with applesauce, but the consistency will be a little different, but if you are avoiding oil–do it).
2/3 C. Dairy Free Chocolate chips.

Directions

This is literally the easiest cookie to put together. Mix the dry ingredients. Add the wet ingredients. (I mix all the wet into one measuring cup and then pour). Bake at 350 for 11 minutes on a lightly greased cookie sheet. After a minute or two, put them on a cookie rack to cool.

 

 

 

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Composters, soup, and more on the way . . . Oh My!

My lovely husband helped build me a composter! I have been wanting to build one for so long. As you probably know, I have been working really hard to reduce our enviornmental footprint. It is sometimes like pulling teeth around here. I realize it is easier to just throw something in the trash, but it can be easy to recyle and now compost as well. I swear, before it is all over, we are going to major reduce our trash production. Plus we are ditching our truck (something I have wanted to do forever!) and we bought a Subaru Outback. An older model, but still way more fuel efficient. So that combined with our Yaris means we are super fuel efficient!

So back to the composter. I bought a barrel from a barrel recycling facility. Then we looked at plans on the internet, they are fairly easy to find. Of course, in the end, Robert came up with his own plan and built a far superior model. I wish I had the plans for you, but since it was a wing it, I don’t really, but I am going to give you the jest.

(1) You drill a hole in the barrel, and stick a pole through it. (2) Drill holes in the barrel for air circulation. (3) Drill matching holes in some 2×4’s. (4) Create a frame to hold the 2×4’s up. (5) Ta Da.

Alright, I am not great at writing directions for a composter, so I thought I would reward you with a soup reciepe.

Potato Soup

Ingredients

1 onion
3 carrots
3 celery stalks
1 pound of fingerling potatoes
Pinch of salt to taste
1 tsp of pepper
2 tsp oregano
1 tsp basil
4-6 cups of vegetable broth

Directions

Saute onion, carrots, celery until onions are translucent. Add potatoes and rest of ingredients. Simmer until potatoes are cooked through.

I serve it with some hearty bread. It is fantastic for a winter day.

Tip: If your soup is too watery, add a tsbp .of cornstarch mixed with a tbsp. of water.

 

Stay tuned because I will be posting some awesome deserts this weekend to help us prepare for Thanksgiving!

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Let’s get real about being Vegan and a great Breakfast Shake

It will come as no surprise that I get a lot of flack for being a Vegan. People question me about it, make fun of me, make snide comments. I have even been called, on more than one occasion, the Vegan Nazi (and trust me I’m not). At first, it really bothered me. I was so irritated by people making comments about how I needed a good burger, etc. I used to get furious, and if you are new to veganism, you will too. But I don’t get mad about it anymore.

Being vegan is awesome. It is about more than food. It is about life. It is about purpose. There is so much to it than that. This purpose is what sustains me.  I have done a lot of things that I am not proud of, but life is a journey not a single event. As I have grown up, I have realized how important it is to live my values. My whole life I’ve been a protester, and I have gone to marches and made posters, but I wasn’t completely living my values.

So many times I had tried to eat better, to loose weight, to recycle, to be an environmentalist, but I always failed. Then Veganism gave me a gift, a tool to live my values.  To me compassion is the most important thing in the world, and I get to live my compassion everyday. Of course, I have been pretty sensitive lately. Mostly because the attacks hurt sometimes. But that is just something I am learning to accept.

Veganism is a tripod: health, environment, and animals. Now I can live my desire to have a healthy life, to save the environment, and show compassion for animals. How awesome is that? I also get to eat the best food in the world! But I also understand that not everyone is ready to go 100%. That is ok too. For me, vegan is not about being judgmental. It is about inclusiveness and acceptance. So even one meal a day or a week is better than none. But I bet if you went Vegan for a week, you would be amazed at how much energy you have and how good you feel about yourself. Not only that, but now recycling seems easy, and we produce more recyclables than trash. I want to exercise. Everything seems better and easier. I think it is a combination of feeling proud of the way I eat and

 

I always need something good to eat for breakfast, and I like to drink breakfast. As some of you know, I have jaw problems, and it always hurts the most in the morning, so I like to not have to chew. I also like to eat a raw breakfast. I experiment with a lot of different things, but this drink is awesome. I love it so much. It sounds weird, but I swear it is yummo!

Breakfast shake!

Date my Banana Breakfast Shake

Ingredients

10 Pitted dates. (tip: if you aren’t using fresh dates, then soak them for about 20 minutes first)

20 ounces of coconut water

2 ripe bananas

Directions

Stick everything in a blender and blend on high until smooth. Dates can take a few minutes to blend up, so make sure you really blend them well.

This makes a lot of drink. Way more than you would expect. So be prepared to drink a lot! It lasts me until lunch.

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Green Eyed Monster Smoothie

Green juice, green smoothies, green anything in liquid form always scares me. But determined to eat more greens, I tried to make a green smoothie a few months ago. But my blender was not really high powered enough, so it left chunks of green spinach. The consistency was so gross that I couldn’t even taste it. When my new Vitamix arrived, I decided to try the smoothie again. A lot of smoothies call for ginger, but I didn’t like that. I needed just a bit of sweet. So my secret ingredient is Agave. I know a lot of people try to avoid sweeteners, so this ingredient is optional. I also use coconut water because it tastes yummy, but regular water will work as well.

Basically, the fact is we could all use more greens. I can only eat so much salad a day, so a green smoothie is an easy way to go. The color is shocking and at first, I was like, “um liquid lettuce, yuck.” But the truth is that it tastes pretty good. In fact, the ol’ hubby says he could drink it all day long.

Green Eyed Monster Smoothie

Ingredients

1 Head Romaine Lettuce

2 c. baby spinach

3 celery stalks

20 ounces coconut water

1 tablespoon Agave Nectar

1 green apple

1 pear

1/2 lemon (peeled)

Directions

Put the water in the blender first (always the most liquid stuff at the bottom). Add the lettuce, spinach, and celery. Blend on high until liquefied. Add the rest of the ingredients. Blend on high until liquid and delicious. Drink it yourself or share with a friend.

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I love my Vitamix Yellow Pepper Soup

To honor the arrival of the newest member of my family, a red Vitamix named Amazon Cherry, I thought I would post a wonderful reciepe for you all. First I just wanted to say that buying a Vitamix was the best thing I have done since I started down the path to Vegan. I know they are expensive, but no one blinks twice when you buy a $350 grill! I have used it everyday, multiple times a day to make everything from smoothies to soup to salad dressing. It is AWESOME, so if you are vegan, or trying to be, I recommend you have a garage sale (I sold things on ebay) or beg your mom for your birthday to get you one of these awesome machines. I got mine from QVC because they let you make payments. You can check it out here QVC VITAMIX.

Yellow Bell Pepper Soup

According to cronometer, this recipe is about 150-200 calories. I ate the entire recipe by myself in two sittings, but there is more than enough to share!

Ingredients

2 Yellow Bell Peppers
1/4 onion
1 clove garlic
1 TBSP tomato paste
2 c. vegetable stock
1/2 c. almond milk (or coconut milk, or soy milk, you choose)
1/4 c. cilantro
1/2 ear of corn
1 TBSP corn starch
salt
pepper

Directions

  1. Turn on the good ol’ broiler. Slice the peppers in half and let them sit under the broiler until the skin starts to blister and turn black (tip: let them get good and black and blistery. It really makes the skin removal process easier). Take them out of the oven and put them in a paper bag or air tight container right away, and let them sit for a few minutes. (for me this process took some practice, so don’t fret if you don’t get it right the first time). Then peel the skin off.

    Roasted Yellow peppers. I would suggest letting them get a little more black than this.

     

  2. At the same time, rough chop the 1/4 onion and 1 clove of garlic. Saute on medium heat until translucent. I don’t add any oils or anything and they work just fine.

    Saute onions and garlic until translucent (this is them right in the beginning)

  3. Put the onions, peppers, garlic, tomato paste, and stock in the blender. Blend on high for 2 minutes. Add the milk and corn starch. Blend on high for an additional 2 minutes. (The great thing about the Vitamix is it heats up the soup!) If you are not using a Vitamix or other high powered blender, blend the items until creamy, put in a sauce pan and simmer until warm.

    Soup in the blender

  4. Finally, chop up the cilantro and remove the corn from the cob. Garnish your soup. (I call it garnish, but you really need it to be super yummy. I even add more corn sometimes.

    Corn and Cilantro for topping

  5. Ta Da! Enjoy. It looks a little frothy because the Vitamix churns it up.

 

 

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Not Quite Dead

My dear, dearest, wonderful followers, fans, family, friends, readers, and haters,

I would like to announce that despite my absence, I am not quite dead. I have been taking my qualifying exams for my PhD. It has been draining. All that on top of working, trying to complete one final class, staying on top of three crazy kids, and trying to somewhat enjoy the summer.

To my dismay, my blog has kinda gone to the wayside in all that. I would also like to announce that thanks to my VEGAN diet, I am looking better than ever.

That is not a photo shopped waistline. Nope it is mine. Of course, I don’t have make up on it that picture because I am travelling down a swamp in 110 degree heat. But I still think you get the picture.

I am going on a Disney cruise in a few days, so I may continue to be absent, but I promise, sometime in July, my regular posts will start back up.

The other great news is that I will be migrating to a regular webpage with a RECIPE page!!! I know how awesome all you foodies will find that.

So see ya soon.

Love, Heather

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Yeah, but what do you eat with your family?

So the question I get asked the most as a Vegan is “what do you eat?” I get asked this question in varying forms: what do you eat for breakfast, what do you eat as snacks, what do you eat at a BBQ, what do you eat on Easter? So I thought I would answer the question that seems to bother people the most: What do you eat with your family (as in extended family). Right now, my extended family in the area is just my mom and dad. They are super supportive of our food choices, so they are pretty much willing to go along with whatever I choose to cook for us.

I anticipate having a little bit more of a problem with other extended family members, and I am sure you will see a post after Memorial Day weekend about eating in mixed company. But since I haven’t really had to cross that bridge with my family, I guess I don’t have an answer. I can tell you that in preparation for Memorial Day weekend, I am doing things I normally wouldn’t do like buying fake meat hot dogs and vegan marshmallows so that my kids don’t feel left out. They said they don’t care and don’t want those things, but I want to have them on stand by just in case in the moment they change their minds.

Anyway, back to the topic at hand. Over the weekend we hung out at my parents’ house. Robert changed the oil on the cars, the kids swam. I decided to have a BBQ with the family. Crazy vegan says what? How do you have a barbecue in Texas without meat?

Here is our menu:
Potatoes and onions
Mixed squash (yellow squash, pattipan squash, zucchini)
Corn
Green Beans
Kidney Beans
Guacamole
Chips
Sliced radishes
Fruit Salad (pineapple, blueberries, raspberries, strawberries, blackberries, cantaloupe)

 

 

 

 

 

 

As you can see, we grilled the potatoes, squash, and corn. It was terrific. The best part is that it doesn’t require any additional butter or oil. It is absolutely delicious.

 

In fact, everyone really enjoyed the meal. My dad said he was super full, and he thought he should have eaten less! We even got to make the meal a family affair with little Mae helping in its preparation:

Mashing avocados is her very favorite thing! So I guess the answer to the question is that we sure don’t go hungry!

 

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Let them eat Meat: Mushroom Taco Filling

Finally, the time for talking about my personal feelings is over. Even though I feel like I could fill up seven blogs with what I am feeling, I am going to quit boring you. Today, you get a recipe. Here is how it came into being.

My mom told me she saw a recipe for taco filling made from mushrooms. I thought it sounded pretty good, and my husband loves mushrooms. So, when we went to the store, my mom and I decided to split a package of baby portabello mushrooms. Then my 13-year-old daughter and I had a real heart to heart conversation.

She keeps saying she wants to go vegan, but she is worried she will loose weight, and she says that since she is 13 already there are certain things she just isn’t prepared to give up. She told me that she understands why we don’t eat “Fake” meat, but she thinks if the little girls and I can have oreos every once in a while, she should be able to have some fake sausage. Makes sense to me. I love it when they make well reasoned arguments! One of the things she said she missed was taco meat. So I told her about this mushroom recipe and she said she would try it.

She has never eaten a mushroom in her life, and she would never have eaten it before now, but I convinced her, and we had success! We made the tacos and she ate hers on a flour tortilla (whole wheat) with avocado, lettuce, tomato, and onion plus the mushroom mix. She said it is her new favorite meal next to Swiss Chard. So, I call that a pretty successful meal. I told her if her two favorite meals are Swiss Chard and Mushroom Meat, she is ready to be a vegan.

Here is the recipe (and photos):

1/2 pint of baby portabello mushrooms, finely chopped
1 medium onion or 2 small onions, finely chopped
1/2 yellow bell pepper, finely chopped
Pinch of salt
Pinch of pepper

Directions
The key is to finely chop the ingredients. Here is a photo of the mushrooms chopped before I cooked them.

Then put all the ingredients into a nonstick pan on medium heat. Saute the ingredients until they are soft. Here is the picture of it afterward.
Then you can put it in any type of taco with any type of filling that you want! It is super delicious. We put Shut the Queso Up on top as well for a nice cheese flavor.
Good luck, and happy eating!
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See that pretty girl in that mirror there?

>The strangest thing has been happening to me. I haven’t really been sure about what exactly it is. Then it just kinda dawned on me yesterday. I think it is really important that I share it with you all. I think part of sharing this journey with all of you is being honest even when that honesty makes me a little vulnerable.

I have been telling all of you about how I have lost weight and blah blah. But I am by no means thin. I mean I still need to loose about 15 pounds before I’m not overweight. For my entire life since about puberty I have struggled with body issues.  At some points in my life it has been down right self loathing.

I hate to look at pictures of myself. I hate for people to touch me especially my stomach. I don’t wear swim suits; and when I do, I spend the whole time in some place of dark, dark sadness. Almost two years ago I was an event with all my friends. I don’t get to see them very often because we live all over the country. We love each other so much and wanted to take photos. There is a photo of us (with me in it) that made me just want to cry. (see below, I’m on the right in the green undershirt and black top shirt).

I honestly can’t even believe I posted that picture. That is how hard it is for me to look at it. So I do crazy things like hide behind my hair. 
You can’t see me behind all this hair right? I mean, who am I fooling? But maybe everyone is looking at the hair, right. 
Well, that person is gone. As I said, Yes, I have lost 31 pounds. So, yes, I am thinner, but I am still overweight. So here is what happened.
I was getting dressed, and I looked in the mirror, and I thought, “dang girl, you look good.” So I hopped on the scale. . . no change. That is fine. But I was trying to find the reason. So, I just went about my day. But every time I did something I thought, “Wow, you look really nice in that shirt” or those shorts or whatever. And, yes, you read that right. I actually wore shorts. I don’t think I have ever done that before. 
Then I was sitting on the couch and my husband looks different and amazing and has lost weight and he looks fantastic. I put my legs in his lap while we were watching a movie, and he says, “Dang Heather, you look so skinny.” Then we were getting ready to go to bed, and he says, “wow, you look great. . . like a different person.” 
It isn’t just that I have lost weight. My skin looks great. I mean beautiful. Not a spot on it. I haven’t even been wearing make up and it looks freaking flawless. But I just feel happier about the whole situation. I don’t hate to look at the pictures of my new self. (see below a picture of me taken a few weeks ago).

As you can see, I don’t really look that much different. But I feel great. I think I look so happy. I feel happy. I mean, let me say that again. I feel happy. Maybe it is all the nutrients in the food or maybe it is being cruelty free or maybe it is just feeling good about what I am doing, but I feel happy. I don’t feel embarrassed by that photo. I realize, I still need to loose weight. I am sure I will. But the point is that things are going in the right direction. (See photo below taken about two weeks ago).
I don’t know how it looks in this picture because that shirt is really baggy, but those are my “skinny” jeans. I need to go buy new jeans now! But more importantly, I can go out and have a good time with my family without feeling weird or like I need to hide. 
It is all because I decided to kiss cows rather than eat cows. I just feel good. I wish I could give this gift to everyone. I want to share the gift of being cruelty free and helping the environment. I for sure want to share the gift of helping your health with my friends and family, but I just wish I could share this gift of feeling happy about it with everyone I know. 
I know I have written a lot about how eating this way has affected my feeling because I can’t just eat away the pain. I have been having some issues at work, and I haven’t been able to eat away the anger. And that has been hard. Really hard. Because quite frankly, there is not enough zucchini in the world to push down and cover up anger. But I haven’t wanted to eat ice cream. I did make a banana whip the other night, and that covered up a little bit. But come one, it was bananas and raspberries! 
I have had to deal with my feelings and not with food. I think it makes me a better person. It is weird. I have been making all our meals and that makes me feel so connected to our food and to my family. I am doing good things for our local farmers by supporting them. I mean, this whole lifestyle has given me so much to be proud of and it has forced me to deal with me. And the best part is that I can deal with anger and disappointment and sadness and betrayal and hurt all without a chocolate milkshake. I can do it without salty fries. I can do it without food to cover it up. 
The result is that when I look in the mirror, I feel good about myself for the first time in my memory. But this is enough about me. I promise the next posts will be all recipes and product reviews. 
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As opposed to tater tot casserole?: How our diets stack up–a real look at our nutrient intake

>I’m getting my PhD in Conflict Analysis and Resolution. Sometimes I feel like that means I can’t be angry or have conflict. But someone said something to me a few days ago that got me rip roaring mad. So mad that I barely could respond. So mad that I carried it around with me for days.

I know. . . you are thinking, “for the love of gosh woman, tell us what happened.” The same thing that happens to Vegan moms everyday. Someone asked me about what my kids are eating. But without telling you who it was because that would be rude. This person does not eat healthy and is very close to my family. This person never questioned me when I fed the kids a SAD (Standard American Diet).

Here is the conversation:

Person: “Are you making sure you monitor what the kids eat to make sure they are getting adequate nutrition?”
Me: “Yes.”
Person: “I’m serious. It is really important. I mean. Really. I mean. IMPORTANT, Heather.”
Me: “I am.”
Person: “Quit just saying that. You know are you making sure the food they eat is healthy?”
Me: “As opposed to what? Tater tot casserole?” (Tater tot casserole is something this person would feed the children)
Then with a straight face, the person said, “Yes.”

I was so mad, I actually considered taking my kids to have a blood test. Not a part of their annual physical blood test, but just a, “I’ll show you blood test.” Then I realized that was crazy. I also realized that the anger was unhealthy. But I also realized, that I needed someway to say, “look, this is what it was before, and this is what it is now.”

While all this was going on, I was just going on with my life. Two funny things happened. My daughter was required for school last year to keep a food journal for one day. Over the weekend I was frantically searching for something in the office, and I stumbled on this journal. It gave me a laugh. Then I switched from tracking my food in Livestrong to tracking it in Cron-O-meter because Cron-O-meter shows you all the vitamins.

Then it hit me. I tracked my food for years, and I have a one day food entry from a typical day from my kids. So this is what I did. I picked a day, at random from one of my “healthy” times when I was working out and eating what I considered super healthy. I am going to compare that day (April 10, 2011) with what I ate today, a normal, not trying to be healthy just eating the usual day, (May 14, 2012).

And I am going to compare what my kid wrote in her food journal which I think is from February of 2011 to what she ate today (May 14, 2012). I am going to give you the exact numbers and screen shots so you can see how we measure up. And if we fall short.

Let me add one other caveat. I add one tablespoon of nutritional yeast to their rice every night. I don’t eat the rice. That is why some of their numbers are so high and mine aren’t.

Here is a screenshot of the read outs for the kids’ day on their SAD diet (it cut off the bottom but you can see all the important stuff):

Here it is for the Vegan day:
Side By Side:
Here is the screenshot of my day on the SAD diet:

Here it is for the Vegan Day:

Side By Side:

The BAD:
You will notice on my side by side there is a column labeled, the bad. this is a column of what I ate on a normal day when I was just eating. Like travel days. Or days when I didn’t feel like cooking. It is a breakfast burrito, Cesar salad, burrito, crunch wrap, soda, and a candy bar. Yep, I ate like that. 


Things of note:
So, I am not going to detail everything we eat everyday. This isn’t a food journal. But I did detail it in my food journal; and if people doubt me, I guess I will post my food journal. I would like to note a few things, First off, on the good things, when the SAD diet wins, it barely wins. Second, on many things, I couldn’t mark them 100%, but they were really close!
Note: Please note that on the SAD diet there is a cholesterol intake. On my Vegan diet, there is not. Also, check out that fat. Not only that, but on my vegan diet, that fat is coming from things like avocado. Yummy.
I also already noted about the nutritional yeast. I love it. It is really easy to throw in rice or beans or anything really. It has a nutty flavor. Some people say it tastes like cheese, but I don’t think so. I think it tastes like salty bread crumbs a little bit, but they dissolve. It is a good flavoring. Not only that but it is packed full of B vitamins and protein.
One thing I found surprising is how yucky my kids’ breakfast is! I don’t know why, but I guess I just wasn’t paying that much attention to it even though I thought I was. We wake up super early, and I suppose it just didn’t get the attention it deserved. Now it is. We have already talked about it (on the way to hockey). We came up with an action plan, and we have solutions. Breakfast tomorrow will be jam packed with calories, protein, vitamins, and yummy stuff to help their little brains work!
I was also surprised to see that we now get MORE, yep, MORE iron, calcium, and vitamin D than they got on their SAD diet. I guess I was programmed not to think that. They did fall below the recommended value for calcium, but I am working to address that (hello breakfast).
I was a little sad to see they didn’t get 100% of the recommended value of protein. But 98% is pretty darn close! Not only that, but I am working on solutions to address it. After all, their eating habits can’t go from cookies and string cheese to fruit and nut butter overnight. It is something they are getting used to (especially that little one).
Things of note about me:
I didn’t really exercise today (10 minutes of yoga doesn’t count), so 1100 calories is probably enough. But I honestly feel like I would pop if I ate one more thing! I just can’t eat this much freaking food. I got a lot of protein, so I need to get my kids up to that level, but they won’t eat the dang beans and rice mix that I like. Ahhh… look at that sodium level (34%), that is pretty cool! I mean, I can’t believe it isn’t through the roof. It actually is probably higher because I think I sprinkled a little on my beans, but it isn’t what it used to be.
Supplements:
Anyway, I know that a lot of Vegans say you don’t have to supplement. I agree. But, I feel that we are still transitioning for the most part. I’m still trying to figure it all out some days. Especially with the kids. I am not willing to risk it. So, the girls do take a multi vitamin. It is a high quality multi vitamin. It is NOT, however, included in this chart. These charts are only our food. I am sure even if it isn’t being 100% absorbed that it is filling in the gaps. I may not have them take it forever, but I will continue having them take it for now.
When we lived in Georgia, every year at their physical, the doctor checked them for anemia and a few other things. This year, I am going to ask him to throw in B12 and a few other things. But I am going to wait to their regularly scheduled check-up.
They play hockey, they swim, the run, the laugh, they play. They are happy, they are smart, they are healthy. They are beautiful with lovely hair and skin and smiles. I think we are doing just fine, and I think this is the proof in the pudding that we are doing better than when we were SAD.

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