Mustard Maple Tempeh and Asparagus

This tempeh recipe is full of flavor. It is sweet from the maple syrup and a little tang from the Dijon mustard.

Ingredients:

1 8 ounce block tempeh

2 tbsp Dijon mustard

2 tbsp maple syrup

1 tbsp Bragg’s

2 tbsp coconut oil

Directions:

1.       Pre-heat oven to 400 degrees F. Prep a baking sheet with parchment paper.

2.       Cut the tempeh into 1/2 inch strips.

3.       In a bowl, whisk together the mustard, maple syrup, Bragg’s and coconut oil.

4.       Add the tempeh to the marinade. Stir gently until tempeh is coated and let marinate for 30 minutes.

5.       Spread tempeh onto baking sheet. Bake for 10 minutes. Turn pieces over and bake an additional 10 minutes.

Asparagus with Lemon and Garlic

Ingredients:

1 bunch asparagus

2 tbsp olive oil

1 tbsp water

1 clove garlic, peeled and minced

1 lemon, juiced

Salt and pepper to taste

Directions:

1.       In a large skillet add the asparagus, olive oil, water and garlic. Cook for 2 minutes.

2.       Toss the asparagus and cook for an additional minute.

3.       Repeat until asparagus is crisp-tender.

4.       Add the lemon juice and toss to combine. Add salt and pepper to taste.

Transitioning into a raw vegan diet:)

I have been reading about raw vegan diets and I believe it is the way to go. I am not eating 100% raw but I am eating more raw food than I have ever eaten. It is definitely a process and I am only at the beginning stages.

What is raw food?

We call food raw if it is uncooked: never heated about 118 degrees F. Raw food should preferably be organic and unprocessed.

Why go raw?

1.       You’ll have more energy.

2.       You’ll have much less waste than the average household.

3.       Heating your food above 115 degrees F kills enzymes. Enzymes help you digest your food.

4.       Heating your food above 115 degrees F makes food acidic. Eating acidifying food makes your body a welcome feeding ground for disease.

5.       Heating your food above 115 degrees F destroys most vitamins.

6.       When your diet consists of more than 75% raw, you will have more beautiful skin, improved immune system, up to 3 hours less sleep, lose weight, have clarity of mind and better memory, and can prevent or even reverse diabetes.

How I’m leaning into the diet:

1.       Cut out sugar. I use dates, raisins, maple syrup, agave nectar, and stevia for sweetner.

2.       I no longer use flour.

3.       I use my food processor a lot. I make ice cream out of frozen fruits, fruit and nut bars, and hummus.

4.       I don’t use the skillet as often. I make more stuff using raw ingredients.

5.       When I go shopping I mainly stick to the produce and bulk sections.

6.       I only use coconut and olive oil.

7.       I make a lot more smoothies.

8.       Take salt out of your diet.

9.       I am limiting my intake of alcohol and other beverages besides water.

Tips on transitioning to raw vegan:

1.       Eat fruits and vegetables you like.

2.       Keep recipes simple.

3.       Find a favorite transition snack. It doesn’t have to be 100% raw. For example your transition snack could be pita and guacamole.

4.       Look for sales.

5.       Plan your meals.

6.       Eat only fruit for breakfast.

7.       Eat only two cooked meals a week.

8.       Go slow. Don’t go 100% raw overnight. Your body needs time to adjust.

What raw foodists eat:

1.       Raw fruits (apples, bananas, oranges, lemons, seasonal fruits, dates)

2.       Raw vegetables (broccoli, celery, carrots, spinach, avocado, cabbage, cucumber, tomatoes, seasonal veggies)

3.       Seeds (pumpkin, sunflower, etc.)

4.       Nuts (walnuts, pecans, almonds, etc.)

5.       Herbs (garlic, ginger, onions, parsley, basil)

6.       Dried Fruit (raisins, pineapple, apples, etc.)

7.       Condiments (apple cider vinegar, salsa, pesto, mustard)

8.       Oils (Extra virgin coconut oil/olive oil)

9.       Spices (raw vanilla beans, cinnamon, curry, etc.)

10.   Sweeteners (agave nectar, stevia)

11.   Other (quinoa, sprouted bread, carob powder)

Raw food kitchen tools:

1.       Blender

2.       Food processor

3.       Juicer

4.       Dehydrator

5.       Water purifier

6.       Sprouter

Best pita sandwich ever!

I made up these pita sandwiches and I am obsessed with them. I have been eating them for lunch and dinner until I run out of ingredients!

I don’t make things in exact measurements. A lot of what I do is to taste.

Ingredients:

1 whole wheat pita

Vegennaise

1/2 organic tomato

1/2 organic avocado

Lemon juice

Dash of salt

Red onion

Lettuce

Basil or any other herbs

Directions:

1.       Take the pita and cut in half.

2.       Slather the bottom of both pita halves with Vegennaise. I just tried Vegennaise for the first time and love it! It tastes just like mayonnaise, seriously.

3.       Cut 1/2 a tomato into 4 slices. Put 2 slices in each half.

4.       Cut the avocado and put in bowl. Add lemon juice and salt. Mash with fork. Put in halves.

5.       Dice part of a red onion, probably about 1/8 c- 1/4 c. Put in halves.

6.       Slice basil and lettuce and put in pita halves.

7.       Enjoy!!!

The truth about cooking oils

I grew up with vegetable oil in the house. I continued using it because I thought it was the way to go. It sounds like it is healthy for you. But, I was wrong!

Bad oils:

Vegetable oils such as corn, soy, safflower, sunflower and canola: Most of what is labeled as vegetable oil is simply heavily refined soybean oil. It is processed under high heat, pressure, and industrial solvents. Almost all of these processed oils are not healthy for you. Vegetable oils are mostly comprised of polyunsaturated fats. Processed polyunsaturated oils are the most inflammatory inside our bodies because of their high reactivity to heat and light. This inflammation is what causes many of our internal problems such as heart disease, diabetes, and other degenerative diseases.

Healthier oils:

Coconut oil: Coconut oil is the best for cooking because it has very little polyunsaturates and is mostly comprised of natural saturated fats which are the least reactive to heat/light and therefore the least inflammatory in your body from cooking use. It also has a high smoke point which means the temperature can be pretty high and oil remains stable.

Olive oil: Olive oil, preferably extra virgin is a better monounsaturated fat that works great as a salad dressing. There can be no refined oil in extra virgin olive oil. Olive oil should not be used for cooking. Due to its chemical structure, heat makes it susceptible to oxidative damage. If the coconut flavor of coconut oil doesn’t work with what you are cooking, you can add a little bit of water to the pan with olive oil before you turn the heat on.  The oil will not get as hot and will be healthier to cook with.

*You can also use water or veggie broth for cooking.

My Vegan Shoe Wish List

1.       Keen Sula Sneaker (Country Stripe):

This shoe is crafted from repurposed fabric scraps and uses eco-friendly vulcanized construction. The insole is removable and the outsole is rubber which grips well to any surface. They look very comfortable and are easily adjustable.

http://www.planetshoes.com/item/keen-sula/14107/he2

$65

2.       Dansko Vegan Pro Coated Canvas Women’s Clog

These clogs look comfortable and stylish. It has a coated canvas made from flannel fabric which is colored and woven into a polka dot pattern.

http://www.planetshoes.com/item/dansko-vegan-pro-coated-canvas/16359/cm5

$120

3.       Vivobarefoot Neo Trail Mesh Women

This is a sturdy minimalist shoe that makes a great trail running shoe. A hydrophobic mesh breathes but still gives water resistance, while a antimicrobial insole is fast drying and prevents food odor.

http://www.planetshoes.com/item/vivobarefoot-neo-trail-mesh-women/14439/243

$115

Pumpkin Cheesecake with Pecan Crunch Topping

This cheesecake is truly delicious! It is hard to limit yourself to just one slice. This cheesecake is firm but creamy.

*Serves 8-10

Crust ingredients:

1 1/4 c. finely ground graham crackers

3 tbsp. sugar

3 tbsp. melted coconut oil

1 tbsp. soy milk

Filling ingredients:

1/2 c. whole unroasted cashews soaked in water for 2-8 hours

1/2 mashed banana

1 package silken tofu, drained

1/2 c. sugar

1/3 c. brown sugar

3 tbsp. coconut oil, at room temperature

2 tbsp. cornstarch

2 tbsp. fresh lemon juice

2 1/2 tsp. pure vanilla extract

1 tsp. grated orange zest

1/4 tsp. sea salt

1 3/4 c. canned pumpkin puree

3/4 tsp. ground cinnamon

1/4 tsp. ground ginger

1/4 tsp. ground nutmeg

1 1/2 c. dairy-free chocolate chips

Topping ingredients:

1/3 c. brown sugar

1 tbsp. coconut oil

Pinch of salt

1 c. pecans, chopped

Directions:

1.       Preheat oven to 350 degrees F.

2.       Lightly spray a 9 inch round pan with nonstick cooking spray.

3.       Crust: In a mixing bowl, combine the crumbs and sugar. Drizzle in the oil. Blend, then add the soy milk and stir again. Pour the crumbs into the pan and press firmly into the bottom. Bake 8-12 minutes. Let the crust cool a bit before filling. Keep oven on to bake the cheesecake.

4.       Topping: In a mixing bowl use a fork to mash together the brown sugar, oil and salt. Fold in the chopped pecans and stir. Set aside.

5.       Filling: Drain the cashews and place in a blender with the banana, tofu, sugar, brown sugar, coconut oil, cornstarch, lemon juice, vanilla, orange zest and sea salt. Blend until completely smooth. Set aside 1/2 c. of batter. To the remaining batter, add the pumpkin puree, cinnamon, ginger, and nutmeg. Blend until smooth. Fold in chocolate chips. Pour it into crust. (If you have additional filling, you can always make another one.) Randomly spoon dollops of the reserved batter onto the cheesecake. Poke the end of a chopstick into a batter blob and gently swirl to create a marble pattern. Repeat with the remaining dollops.

6.       Bake the cheesecake for 45-50 minutes. Remove cheesecake halfway through baking and sprinkle on the topping. Continue baking. Let cool for about 20 minutes, then transfer to the refrigerator to complete cooling, at least 3 hours or even better if overnight.

7.       Enjoy!

Spring Rolls

Spring roll Ingredients:

Spring roll wrappers

2 c. green cabbage, thinly sliced

3/4 c. snow peas

2 green onions, sliced

1 c. cooked brown rice

2 carrots, grated

1 tbsp lemon juice

1 tbsp Bragg’s

1 tsp ground ginger or fresh ginger

2 garlic cloves, chopped

Cilantro, desired amount

Sauce ingredients:

1/4 c. soy sauce

3 tbsp rice vinegar

1/2 tsp sugar

1 tsp minced garlic

2 tbsp mustard

1/4 c. water

1 tsp corn starch or more if desired

Directions:

1.       Put spring roll ingredients in a bowl and mix.

2.       Place 1 spring roll wrapper in a frying pan of warm water. Once the wrapper is pliable, take out with fingers and place on a plate. Make sure that it is all spread out.

3.       Place about 2 1/2 tbsp of veggie mix in the middle of the sheet. Fold wrapper over mix. Fold in both sides while holding. Finish rolling.

4.       For the sauce, combine all ingredients in small saucepan and simmer for 3-5 minutes.

Serve spring rolls cold or room temperature. Do not cook. They will keep in the refrigerator for 1-2 days.