Start Your Summer Morning with a Cleansing Ayurvedic Breakfast

I'm pretty certain that I've written about ayurveda before - the 5,000 year old ancient healing system from India. Basically, there are 3 mind-body types called doshas. Today's recipe helps to balance excess kapha dosha - when you might feel bloated, congested, sluggish, depressed, stubborn, and clingy. The recipe comes from a great ayurvedic resource, Joyful Belly. The site allows you to design your own ayurvedic diet based on your mind-body needs, and it provides recipes appropriate for your diet.

Here is my version of the recipe:

• 1 grapefruit, peeled and sliced
• 1 tsp. raw honey
• 1 tsp. cold-pressed flax oil (also beneficial for kapha - less congesting than other oils)
• 1/8 tsp. cardamom powder
• 1/8 tsp. ginger powder

I just sliced the grapefruit into flat rounds, then sprinkled the remaining ingredients on top. Then I cut the grapefruit into smaller pieces, tossing the pieces to spread everything evenly. Don't forget to drink the bit of spiced grapefruit juice that's left in your plate...it's delicious and refreshing!

Although this breakfast seems light, it's actually quite filling. Grapefruit is a great way to boost your metabolism in the morning. However, if you take any prescription medications please research the food-drug interactions! Grapefruit may interfere with certain drugs, leading to toxic side effects.

While ginger is well-known for its digestive properties, I was curious to learn more about cardamom. I found that cardamom also has an impressive array of benefits. 

Homemade Nondairy "Milks"

Sorry for the super-long hiatus! Quick update: I finished my graduate degree in nutrition and didactic program in dietetics at CUNY Hunter College! I was also accepted into the dietetic internship program at Stony Brook University. Phew...what a HUGE relief! I start orientation for the internship after labor day, and then begin rotations after that. During the internship, I'll rotate sites every couple of weeks...clinical nutrition (inpatient, outpatient, long-term care), food service, public health nutrition, research, and an elective rotation. Once I complete the 10-month program, I can sit for the RD exam to become a registered dietitian (hopefully by this time next year)!

As a vegan RD-in-training, I don't advocate nondairy alternatives to milk, cheese, yogurt, ice cream, etc. While they are appropriate in moderation when transitioning from animal foods to a plant-based diet, I find that they contain too many food additives (and cost too much)! For example, carageenan is found in most nondairy milk alternatives. It is used as thickening and stabilizing agent - think vegan gelatin alternative. Although carageenan  is a natural seaweed extract, it has raised some recent health concerns. It has been linked to inflammatory bowel disease and tumor promotion. If you simply can't give up some of your favorite products, don't despair! Head to The Cornucopia Institute for a shopping guide of carageenen-free foods.

If you would like to ditch the boxed nondairy milks altogether, homemade "milks" can be fast, easy, and cheap. Most recipes for nondairy milks will require you to blend the ingredients, then strain using a nut milk bag, cheesecloth, or even a new pair of pantyhose. This process takes longer, and you end up losing the "pulp" (which contains fiber and additional nutrients). If you're creative you can use the pulp in other recipes (like cookies, crackers, etc). This method also yields a super smooth milk (for those of you who like to drink a nice cold glass of milk on its own).

If you generally use your nondairy milk in cereal, baking, etc., and don't mind a bit of texture, then my method is for you! Here's the very general recipe:

• 1/4 cup nuts/seeds (ideally soaked for a few hours beforehand - this softens them and makes them more digestible)
• 1 cup water
• 1 date (soaked to soften) OR sweetener to taste (pure maple syrup, raw honey, agave, stevia)
• 1/2 tsp. vanilla 
• optional additions: cinnamon, cloves, ginger, nutmeg, cocoa powder, carob powder

Blend until smooth! It may take a few minutes of blending to break up the nuts/seeds and dates. Keep in mind that you will still have particles (good fiber!)...just shake before use. This only makes about 1.5 cups. It's best to make a small amount at a time to keep it fresh. Homemade milks should only be kept about 3 days in the refrigerator.

I've experimented with many different milks...almond, brazil nut, sesame, hemp. Last night I was inspired by this recipe and tried flax milk. I ground the whole flax seeds first using my blender with the grinder blade attached to get them as fine as possible. Then I added the liquid and other ingredients. Besides being rich in omega-3 fatty acids, flax is a great source of soluble fiber. Like oats and chia seeds, the soluble fiber in flax allows it to form a gel when placed in water. I liked the thick and creamy quality that the soluble fiber gave to my flax milk. I also added a tablespoon of cocoa powder to make it chocolate flax milk!

If you're really in a pinch or don't have nuts/seeds on hand, you can make "cheater's" nut milk: just blend about 2 tbs. nut butter with 1 cup water and sweetener/flavorings of choice. I do this with almond butter to make milk for baking recipes or cereal.

Not Your Ordinary Smoothies

Sorry to keep you folks waiting all summer. I was busy working, cooking, and starting my mornings with sun salutations outside in the summer sun! Another thing that gets my morning going? Smoothies! My smoothies go beyond your basic strawberry banana or chocolate banana (although I do love adding bananas to them!) These smoothies are a complete meal in themselves, and they have a secret ingredient....veggies!
Breakfast is my favorite meal of the day, and lucky for me, it's the most important. It gets your metabolism going, helps maintain weight, and gives you energy to start your day. It is extremely rare for me to skip breakfast. I started working part-time at Starbucks 2 years ago, and I usually work the 5am shift. I still make sure to wake up a few minutes early to squeeze in breakfast. I don't drink coffee (and I work at Starbucks? doesn't make sense, I know), but I would start my morning with some herbal tea and steel-cut oats or whole wheat toast with almond butter and jam. I used to feel super bloated and tired after eating that (especially since it was before 5am).
I got into juicing last year, but my awesome Breville juicer (from Craigslist!) was too big to keep on my counter (and too loud and hard to clean for 4:30am!). I got myself an inexpensive, but powerful little Tribest personal blender, and my breakfast dilemma was solved. Yes, it's still noisy, but not as loud as my big juicer. My smoothies keep me feeling full for hours, and I feel wide awake even at 5am.
So what's my secret to super smoothies? First, start with your "base." I usually load a tablespoon or pinch of the following into the blender: nuts/seeds, nut butter, coconut flakes, coconut oil, cacao powder, cacao nibs, maca powder (energizing Incan superfood), spices (ginger, cinnamon, cayenne), etc. Then add 1/2 to 1 cup of liquid: non-dairy milk, coconut water, filtered water. Throw in some chopped veggies for an extra nutritional boost. My favorite green smoothie additions are: cucumber (so refreshing!), celery, spinach, romaine lettuce, parsley, spearmint, kale, and avocado (adds a creamy touch). Then, blend the base until smooth. Next, add chopped fresh or frozen fruit. Don't overdo the fruit - it has lots of sugar. You want an alkalizing blend that will keep you full and prevent a sugar crash. Aim for more veggies than fruit in your smoothie. I love adding frozen fruit, which turns my smoothie into an icy treat. I use frozen bananas (just peel super ripe bananas and freeze in a ziplock bag), blueberries, raspberries, strawberries, mango, and pineapple. I use my morning smoothie as a way to utilize the fruit and veggie "scraps" in my crisper drawer, so the recipe always changes.

Some smoothie-making tips to get you started:
Experiment to get the right consistency and flavor

• Depending on your blender, you may have to play around with the liquid to solid ratio and blending time.
• Use frozen fruit instead of ice cubes  for a guilt-free ice cream style treat!
• Bananas are cheap and work great as a base for any smoothie. Peel and freeze overripe bananas in a large ziplock bag. 
• Slice large frozen fruits, like bananas, into bite-sized pieces if your blender is small.
• If you don’t have nondairy milk on hand, throw a small handful of nuts or seeds into the blender.
• While blending, pause every so often to stir if you don’t have a high-powered blender (like a Vitamix or Blendtec).

Make great-tasting smoothies with less sugar

• Use whole fruit in place of added sugar.
• If you prefer to add a sweetener, use dates, agave, raw honey, or brown rice syrup. 
• Gradually transition from fruit-based smoothies to fruit and vegetable blends. 
• A large handful of greens can be added to most smoothies without any noticeable aftertaste.

Here are two of my favorite smoothie recipes. These are a bit sweeter than typical "green" smoothies, so they are great as you make the transition to a healthier morning routine!

Great Greens
Sneak a full cup of greens into your breakfast! You will feel so energized after this!

• 1+ cup Greens (parsley tastes best in this recipe)
• 1/3 Frozen banana, sliced
• 1/2 cup Frozen blueberries
• 1/2 cup Frozen mango chunks
• 1/4 cup Almonds or brazil nuts
• 1 tsp. Almond butter or coconut butter
• 1 tsp. Bee pollen
• 1 tsp. Maca powder
• 1 tbs. Ground flax, hemp seeds, or chia gel (for omega-3 power!)
• 1 tbs. Cacao nibs
• 1tbs. Coconut flakes
• 1/2 to 1 cup liquid of choice

Chocolate Covered Raspberry
Completely decadent and completely guilt-free! This makes a great breakfast, snack, or dessert.

• 1 Frozen banana
• 1/2 cup Frozen raspberries
• 1/2 cup Nondairy milk
• 1 tsp. Almond butter or coconut butter
• 1 tbs. Cocoa powder
• 1 tbs. Cacao nibs
• 1 tsp. Maca powder
• 1 tbs. Ground flax, hemp seeds, or chia gel
• Pinch of cinnamon, ginger, chili, and cayenne

Now go get blending!

Eating for your Dosha

Aside from grad school, I have also been busy working on something else. I recently graduated from a Yoga Alliance 200 hour teacher training program, so that makes me an RYT-200 - a Registered Yoga Teacher! I discovered yoga after a chronic injury stopped me from doing what I loved most - running. I was a competitive runner on my high school and college cross-country and track and field teams. When I hurt my lower back during freshman year, my doctor suggested yoga or pilates to strengthen my core. I bought a pack of yoga and pilates dvds to try in my dorm room. As a runner, I was more enticed by pilates because it felt like more of a "workout." After graduating from college, I spent a year in Korea. I was still unable to run, so I bought a yoga mat and dusted off the yoga dvds that I had brought with me from the States. I was doing power yoga, which is very athletic, but places little emphasis on the spiritual or meditative quality of yoga. I enrolled in this teacher training program in hopes of learning more about traditional yoga and deepening my own practice. I learned a great deal more about yoga and about myself than I had anticipated.
          At the same time that I began studying yoga in depth, I became interested in ayurveda. Ayurveda is the Hindu system of traditional medicine that dates back over 5,000 years. It is a holistic system that promotes self-healing and overall wellness. In the ayurvedic system, yoga is used frequently as a healing tool. Ayurvedic theory is based on three mind-body types, or constitutions, called doshas. Each person is typically dominant in one of the three doshas (vatta, pitta, or kapha). Ayurveda provides lifestyle guidelines and healing methods to bring the doshas into balance. You can complete a simple questionnaire on the Chopra Center or Ayurvedic Institute websites to determine your constitution. I have taken a half dozen or so questionnaires, and each one has been consistent in determining my constitution as half vata, half pitta.
      So you know your constitution...now what?? Ayurveda prescribes specific diets, yoga postures, breathing exercises, sleeping and eating patterns, and other lifestyle practices for each of the three doshas. Here are some general guidelines for eating according to your dosha: 

Vata

• avoid raw foods
• avoid cold foods or beverages
• eat warm, moist, slightly oil foods
• eat warming spices
• keep a regular routine  

Pitta

• avoid warm foods or beverages
• avoid excessive oil
• limit salt intake
• eat cooling, nonspicy foods
• drink cool (but not iced) drinks 

Kapha

• avoid heavy foods
• avoid dairy foods
• avoid iced foods and drinks
• avoid fatty or oily foods
• eat light, dry food
• vary your routine

By eating the right kinds of foods for your constitution, you will maintain vitality and balance. The wrong kinds of foods and lifestyle will promote disease. Ayurveda may raise some skepticism because of its stark contrast to conventional Western medicine. However, I have applied some ayurvedic methods to myself and others with great success. A system that has been developed and improved for over 5,000 years must be doing something right! A fantastic book on ayurveda is The Complete Book of Ayurvedic Home Remedies, by Vasant Lad. The author founded the Ayurvedic Institute, a non-profit educational center in New Mexico.

Coconut Oil: Friend or Foe?

Sorry to keep you all waiting! I just finished my first year of graduate school! By this time next year, I will have a masters in nutrition and completed a didactic program in dietetics. Then I will have to complete a 9-month dietetic internship and pass an exam to become a Registered Dietitian (RD). In plain English: it will take about 3 years in total to become a "nutritionist" (or 4 if you count the year I spent doing pre-requisite course work). In the meantime, I'm glad to pass on some of the knowledge that I am learning in school and on my own to you :-)

I wasn't cooking as much as usual during the spring semester (and my recipes were been pretty unimaginative - salads, soups, and the occasional Trader Joe's frozen meal during a study session). I've decided to focus more of my blog posts on super foods - whole foods that offered vitality to ancient civilizations and have stood the test of time. In my last post, I blogged about chia seeds, which were used by the Mayans, Aztecs, and Incans and remain a South American staple today. I've been on a coconut kick the past few months - coconut butter, coconut water, coconut milk, coconut flakes, and of course - coconut oil. A high saturated fat content has given coconut oil a bad rap in the past. However, coconut is seeing a renaissance in the health food industry these days.

Coconut oil in its "pure" form - organic, extra-virgin, cold-pressed - has numerous health and functional benefits. Coconut oil is rich in medium-chain triglycerides, which are believed to function differently than other types of saturated fats in the body. It can be used as a cooking oil, as a butter replacement in baking, in smoothies, etc. It does have a slight coconut flavor and aroma, but this complements some Asian and sweet dishes. It has been used in clinical trials to treat Alzheimer's disease, diabetes, heart disease, IBS, thyroid conditions, etc. I keep a separate jar in my bathroom to use as a face and body moisturizer, conditioner for dry hair, or lip balm. Coconut oil is also used both internally and externally for its antimicrobial properties. This promotes immunity and healing.

I usually purchase Nutiva or Nature's Way organic extra-virgin coconut oil in bulk on Amazon. If you really want a decadent treat, try Artisana's coconut butter!

Still not sure what to do with coconut oil? Here are 122 uses for your body and home!

Ch-Ch-Ch-Chia!

Remember Chia Pets from when we were kids? Well it turns out that the same seeds that gave your pet a nice little 'fro are one of the most powerful foods in the world! Chia seeds are an ancient superfood that is making a recent comeback (and I predict that they will be hotter than flax seeds!) "Chia," which is Mayan for "strength," gave Mayan and Aztec messengers endurance for their super long runs. These black and white seeds, which look like little dinosaur eggs, form a thick gel when placed in liquid.

Here is just a preview of some of the incredible benefits of chia seeds:

• 2 times the protein of any other seed or grain (a complete protein providing all essential amino acids)
• 5 times the calcium of milk, plus boron which is a trace mineral that helps transfer calcium into your bones
• 2 times the amount of potassium as bananas
• 3 times the reported antioxidant strength of blueberries
• 3 times more iron than spinach
• Rich in omega-3 and omega-6 essential fatty acids (even more than flax seeds!)
• Incredible source of soluble fiber

Unlike flax, chia seeds can be kept in dry storage for years without spoilage. They are mild in taste, inexpensive, and versatile. I could go on and on....!

For the past year or so, I had a big 3lb. bulk bag of Nutiva Organic Chia Seeds from Amazon.com in my pantry. I would occasionally toss a spoonful into oatmeal, but they seemed too small and crunchy to chew. I recently discovered "chia gel," which is super easy to prepare and versatile. Store it in a mason jar in the refrigerator for up to a week and spoon into smoothies, oatmeal, cereal, salads, soups, beverages, etc. 

Chia Gel

Makes about 1 cup

1. Combine 1 cup water and 2-3 tbs. chia seeds in a bowl or jar. 
2. Stir with a fork to wet the chia seeds.
3. Continue to stir every few minutes to prevent clumping until seeds absorb all water (usually 5-15 minutes)
4. Add more seeds or water as necessary. 

My most recent obsession is chia pudding, which makes a quick and easy raw breakfast, snack, or dessert. It's basically chia gel with nondairy milk as the base instead of water. 

Chia Pudding

Serves 1-2

1. Combine 1 to 1.5 cups nondairy milk and 2-4 tbs. chia seeds in a bowl.
2. Stir every few minutes until chia seeds absorb liquid (see directions for gel above). 
3. Store in the refrigerator or serve right away with your favorite add-ins:

• Cacao/carob powder
• Nuts, seeds
• Fresh, frozen, or dried fruit
• Lucuma powder
• Vanilla/almond extract
• Spices 
• Sweeteners (maple syrup, agave, honey)

Some of my favorite combinations for chia pudding are: 

• Maple syrup + lucuma powder + pecans + dates + cinnamon + nutmeg + cloves
• Cacao powder + cacao nibs + walnuts + banana (or frozen raspberries)
• Vanilla powder + almonds + frozen blueberries

Tried and True Home Remedies

The winter season is upon us, and colds, flu, and seasonal blues start kicking in. A safe and effective way to treat common ailments is through home remedies. These trustworthy treatments have been used for hundreds to thousands of years. Over-the-counter treatments, like pain relievers and cold medicine, often mask symptoms, rather than treating the condition. Many home remedies have been proven as effective if not more effective than modern drugs. I stopped using over-the-counter treatments several years ago, and along with a healthy diet, hydration, exercise, and the use of home remedies, I have found that I get sick less often. Here are some of my favorite natural healers:

• Aloe Vera - I use a product called Aloe Life Skin Gel, but if you have an aloe plant in your home it is best to use the fresh gel from a cut leaf.  Aloe is beneficial for acne, athlete's foot, dry skin, sunburn, blisters, canker sores, dry hair, etc. 

• Apple Cider Vinegar - Look for an organic raw unfiltered apple cider vinegar, like Bragg's, in the grocery store. You can use it in cooking, but it is also great at fighting bacteria and fungi. It's beneficial for acne, athlete's foot, diaper rash, itching from insect bites, and heartburn (place 1 tbs. in a glass of water and you can say goodbye to indigestion!)

• Arnica Montana - A mountain herb that is used for its painkilling and anti-inflammatory properties to treat bruises and injuries. I use Boiron Arnicare Gel, but you can find it in cream, ointment, and tincture forms as well. 

• Chamomile - Famous for its calming properties, I like to drink chamomile tea before bed or when I'm stressed. It can also be used to aid digestion and sooth menstrual cramps. When applied externally in a cream form, it can help cuts, burns, and rashes heal. 

• Garlic - Not just for keeping away the evil spirits! Add raw garlic to dishes or take a garlic supplement to fight colds and flu. Garlic works like a natural antibiotic to stave off infections, such as athlete's foot, yeast infections, and ear infections. Garlic also fights cancer and heart disease by improving blood flow throughout the body. 

• Ginger - This is one of my favorite healers, which I use daily. It is famous for it's stomach-soothing properties, especially for digestion, motion-sickness, nausea, flatulence, menstrual cramps, and morning sickness. When taken at the first sign of a migraine, it can reduce the severity of the headache. Ginger is also used to boost immunity, ease arthritis, and lower cholesterol. I use ginger in the form of tea, easily portable ginger chews (which you can buy at Trader Joe's), or ginger powder added to daily meals and beverages.

• Goldenseal  - This potent herbal remedy is recognized as a medicine in some countries. It is used in fighting bacterial, viral, and fungal infections and boosting the immune system. I recently purchased Nature's Answer Goldenseal Root, which is a tincture that you can add to a beverage. The tincture is bitter, but I find that it is barely detectable when added to 100% cranberry juice. I immediately notice a difference if I take goldenseal when I feel a stuffy nose or cold coming on. 

• Lavender & Peppermint - This power combination can soothe stomachs, calm anxious nerves, and treat insomnia and headaches. Not to mention they smell wonderful! I combine lavender and peppermint teas or oils. My favorite product containing these herbs is My-grastick, which is a roll-on stick with essential oils to treat migraines and soothe stress. 

• Oregano Oil - A natural antibiotic that fights against bacteria, viruses, and fungi. Oregano oil is also high in antioxidants. It can be used to ward off colds or to treat diarrhea and constipation. I use Oreganol, which is pricey, but a little bit goes a long way (just 2 drops under the tongue does the trick). 

• Sea Salt - A simple warm salt water gargle can ease a sore throat, gum problems, and toothaches. Rinse with salt water as soon as you sense allergies, colds, flu, sinusitis, and earaches coming on. 

• Valerian - A natural alternative to sleeping pills, without the nasty side effects. It is also great for easing anxiety. I spray a bit of Elixir of Dreams Pillow Mist on my pillow before bed. The mist contains valerian and lavender to help put you to sleep. 

• Witch Hazel - Contains the active ingredient tannin, which is a natural astringent. It tightens pores and reduces redness like a skin toner. It balances the moisture level of both oily and dry skin. Witch hazel can also be used for insect bites, poison ivy, razor burn, and sunburn. Thayers Rose Petal Witch Hazel is organic and does not contain alcohol, which can aggravate sensitive skin. 

My two favorite resources for home remedies are the Reader's Digest book, 1,801 Home Remedies, and the website http://www.myhomeremedies.com/, which has user ratings and reviews for trusted remedies.

Although herbal remedies are natural, be sure to check with your doctor or research drug interactions before introducing these herbs into your daily routine.  

Enjoying the last of autumn's bounty

Long Island had its first frost this past week. We were caught by surprise with snow, hail, and freezing temperatures on Halloween weekend. Many delicate garden plants succombed to the frost, but the hardier cold-weather crops are still going strong. This September, we enjoyed an abundance of fresh figs from my backyard tree. October was marked by chestnuts and persimmons from the trees of friends and neighbors. I harvested some beautiful butternut squash that grew accidently in my garden from organic seeds in last year's compost. I still have some carrots, arugula, mustard greens, and baby bok choy coming up in my garden. My weekly CSA box is teeming with cruciferous vegetables like broccoli, gai lan (delicious chinese broccoli), broccoli rabe, baby pak choy, cabbage, kale, collards, turnips, turnip root and greens, and arugula. The veggies in the cruciferous family are the nutrient superstars of the plant kingdom - packed with tons of vitamins, minerals, and phytochemicals to fight cancer. Not to be forgotten are the other nutritious, antioxidant-rich veggies in my fall CSA boxes: sweet potatoes, yellow and red potatoes, carrots, lettuce, green beans, cranberry beans, beets, celeriac, acorn and butternut squash, fennel, onions, garlic, shallots, and scallions. Fall definitely makes me nostalgic for working on the farm!

string beans, figs, and squash blossoms from my garden

I'm still trying to balance school, work, and prepping healthy meals for myself. I recently discovered a ridiculously easy and delicious way to make use of about half of my weekly CSA box. For the past several weeks, Danny and I have arranged a large "Buddha Bowl," which is basically cooked grain + raw veggies + dressing. This allows us to incorporate raw food in a quick and easy way, with tons of leftovers to bring to work and school. We managed to put together the following Buddha Bowl in less than an hour (while the brown rice and quinoa was steaming): onion, shredded carrot and turnip root, baby pak choy, avocado, garlic and ginger (simmered with the quinoa on the stove), hemp and sesame seeds, black olives, soy sauce, rice wine vinegar, flax oil, toasted sesame oil, ume plum vinegar, cayenne, red pepper flakes, black pepper, dulse flakes (seaweed seasoning). We served the veggies and dressing over the grains with tahini and sauerkraut, which is over new favorite topping for everything! Although the veggies are raw, if you mix them with the hot grains they will soften and and have a cooked quality. You seriously can't go wrong with a Buddha Bowl...just throw in whatever you have on hand with your favorite dressing! Here is the original inspiration from Kris Carr's Crazy Sexy Life.

A few other Autumn happenings:

1. The Northeast Organic Farming Association held the New York Locavore Challenge during the month of September to promote eating and acting locally and more sustainably. I played my part by eating organic food from my CSA and garden, riding my bike to work, and taking the train to school. I recently came across this cool blog promoting local living on Long Island. 
2. My town hosted a haunted house called Darkness Rising this year that donated 100% of its profits to local charities. It turns out that this haunt was hosted by my sister's friend, who used to hold the event at his home each year. It was voted best haunted house in the tri-state area this year! I didn't have a chance to attend, but I heard from coworkers that it was awesome! 
3. Huntington-based Healthy Planet will be having its annual Turkey-Free Thanksgiving event on Sunday, November 20. The event features a vegan potluck and a speaker on sustainable living. Last year almost 200 people attended the event, and I won runner-up for the best dish! 
4. I have been meaning to get involved with Long Island Food Not Bombs, an organization that holds weekly events to provide groceries, warm meals, clothing, and other items in low income communities on LI. They will be holding their annual Thanksgiving Bonanaza at the Hempstead Food Share on Sunday, November 20 (unfortunately I can't make that event because I will be at the Turkey-Free Thanksgiving!).

Hope you have a happy un-turkey day!!

pumpkin and butternut squash from my garden

my mom got creative with the butternut squash for Halloween

Vegan Adventures in Ecuador and More...

            Sorry to keep you all waiting for a new post for nearly TWO MONTHS! I spent the last two weeks of August in Ecuador. My sister is studying abroad there for 5 months, so my cousin and I went to visit her. We were only supposed to stay for one week, but thanks to Hurricane Irene, we got to stay an extra week! Ecuador was beautiful and amazing, and there is way to much to talk about here, but I'll give you a quick summary of our trip highlights: lots of hiking (including to the 4,800m refuge of one of the highest active volcanoes in the world), mountain biking down that same volcano, horseback riding, visiting two volcanic crater lakes (and riding a mule up one), shopping at indigenous markets, tubing, ziplining through the cloud forest, visiting butterfly/hummingbird/orchid gardens, touring the colonial and modern areas of the capitol city Quito, dancing to reggaeton and salsa in the clubs, and visiting a traditional shaman! 

               I was honestly worried about eating vegan in Ecuador, but with some flexibility and a basic knowledge of Spanish I was able to get by. Ecuadorians are not familiar with the term "vegan," and to them "vegetarian" just means no red meat. I was able to find several veg-friendly restaurants in the capitol city, but aside from those places I was able to make do by ordering rice, beans, and vegetables. Ecuador has the most amazing variety of tropical fruits. I couldn't even identify half of them and had no idea how to pick out the ripe ones. Ecuadorians serve fresh fruit juice with every meal. When they can't make them fresh, they use frozen fruit pulp. I tried guanabana, maracuya (passion fruit), mango, banana, naranjilla (small bitter orange), mora (blackberry), durazno (peach), tomate de arbol (tree tomato), uvilla (ground cherry), pitahaya (dragon fruit), taxo, and more. Ecuadorian eating patterns took a bit of getting used to, because they eat "desayuno" (breakfast) and a very large "almuerzo" (lunch), but they do not really eat dinner. Most families just eat leftovers from lunch or a small snack during the evening. This way of eating actually makes more sense, because large American dinners take too much time to digest before bed. 
           We flew back from Ecuador on Labor Day, so I didn't even get a chance to breath because I had classes the next day. I missed my first week of grad school due to our delay in Ecuador, so I have been playing catch-up the past few weeks in school. I am going to Hunter College full time now for the graduate program in nutrition, and it is a lot of work! I have 4 classes each week, but we were told in orientation to expect at least 36 hours per week of outside school work. That's a full time job! I am still working at Starbucks part-time as well. It's tough, especially as a nutrition student, to sacrifice healthy eating and exercise to get school work done. Unfortunately, I have been eating less raw foods since cooked foods are often more convenient and involve less planning. I find myself having to eat out more often as well, since I have less time to cook. However, I have found easy ways to make sure that I always pack a healthy meal to bring to school and work:

• Salads - add some beans, sprouts, nuts, seeds, or tofu to make a complete meal; buy pre-washed and chopped lettuce mix to save time
• Fresh fruit - as easy as it gets!
• Trail mix - make your own to save money
• Good old PB&J! - sprinkle on some flax, chia, or hemp seeds for a healthy boost and sneak in some bananas or raisins
• Hummus and veggies
• Make 1-2 large dishes for the week and separate into individual containers

Oh and be sure to carry it all in a cute reusable lunch box like mine! 

Some recent recipes worth noting:

• The Best Spinach Quiche Ever - this tofu-based version seriously rivals the best quiche made with cheese, eggs, and cream!
• Baklava - I found some organic, vegan phyllo dough in Whole Foods, and this recipe certainly put it to good use! It was surprisingly easy to make and tasted just like the authentic restaurant-style dessert. 
• Stuffed Bitter Melon (Karela) - the only recipe I've tried that can somewhat tame the bitterness of the super-nutritious "karela." This vegetable is used in Asia to treat diabetes and detoxify the liver. It is definitely an acquired taste, but its health benefits are so great that it is worth trying. 

Food As Art

My mom worked in the art field while I was growing up. So naturally I was always drawing, painting, or working on an arts and crafts project. Until recently, I never thought to turn food into art. One of Danny's coworkers is an art specialist, and she introduced him to "watermelon sculpture." We checked out some YouTube videos on the subject and became intrigued. One particular series of videos, by Chef Chang, seemed really easy to follow. We decided to start with an easy flower design. One thing we noticed was that Chef Chang used a special "bird beak knife" to carve intricate designs in the watermelon. I was able to find this set on Amazon, but you might already have a thin carving tool in your own kitchen. After some hesitation, we dove right into carving and surprised ourselves with the end result!                                                                                                                       

You don't need to create a fancy sculpture to create food art. By simply paying attention to detail as you plate your dishes, you can create a satisfying work of art. I have found this to be especially important in raw food. The color and design of raw food dishes provides an additional sensory experience that makes the meal even more enticing. You can play up the natural colors and shapes of raw fruit and vegetables to enhance the taste, smell, and texture of a dish. This is also a useful technique in getting kids to eat more fruits and vegetables. Kids are drawn to anything visually appealing. You can use food design to make meals "fun" for kids (remember the old "ants on a log?"). 

Here are some of my recent creations that look just as great as they taste....

Strawberry Banana Parfaits for my mom's birthday

luscious chocolate avocado mousse, cashew vanilla cream, strawberries, and bananas layer to form a dessert that looks decadent, but is healthy and comes together in a snap

Raw Swiss Chard Salad

rainbow swiss chard, thinly sliced carrot (I usually shred them, but my garden carrots just looked so beautiful this way), onion, raisins, almonds, olive oil, balsamic vinegar, apple cider vinegar, dijon mustard, and maple syrup

Southwestern Purslane Salad

Purslane is a highly nutritious edible weed that adds a delicate quality to any salad. It makes a beautiful garnish to any dish as well. Here I added tomato, cucumber, onion, avocado, and a Southwestern style creamy chipotle cashew dressing

And some other pictures of my recent culinary adventures 

(though not as visually appealing as the pictures above)....

My first attempt at veganizing my past love, quiche, was a success! 

Tweaking this recipe, I created a rich filling that included kale, swiss chard, 

broccoli leaves, and leeks. I also used an organic spelt flour crust that I found in 

Fairway Market (it's probably carried in Whole Foods as well).

Vegan Diner Night!

TLT's (tempeh bacon, lettuce, tomato, and hummus) sandwiches, cole slaw, 

pickles, and sauerkraut - way healthier than my typical high school lunch!

(Almost Raw) Thai Peanut Noodles

zucchini noodles, carrots, onions, cilantro, raw peanuts, peanut butter, lime juice, 

olive oil, maple syrup, mellow white miso, and tamari 

And from the garden...

garlic is finally ready!

and big fat carrots!

Another Way to Save Money: Eat Local & Seasonal!

Aside from being a CSA member and growing my own garden, I rarely check the stickers on produce in stores to see where my fruit and vegetables are grown (A quick tip: if the PLU sticker code begins with #9 it is organic, #4 is conventional, and any other number is most likely genetically modified - avoid these!) Since grocery stores have no season, I am guilty of eating out of season as well.

Eating local and seasonal can benefit:

1. the environment - shorter shipping distance = less resources used

2. your health - local and seasonal produce is often higher in nutritional value (nutrition begins to degrade as soon as fresh fruits and vegetables are harvested)

3. your wallet - produce is often cheaper in season because it is more abundant and when you buy directly from your local farmer at a farmers' market, you cut out the middle man! (aka the grocery store)

It's a win-win situation!

Check out this link for seasonal produce in NY State (you can look up other states on the website as well):

New York Harvest Calendar

Getting the Most Out of Your Vegetables: Using Stems, Stalks, Leaves, Flowers, and Seeds

I recently came across an article from The New York Times titled, "That's Not Trash, That's Dinner," and decided that its topic would be the perfect follow-up to my DIY post. The article discusses how you can stretch your dollar (and your CSA box or garden) by using all parts of a vegetable or plant. The article points out that we have become so familiar with the packaging and form of fruits and vegetables sold in the grocery store and served in restaurants, that we don't realize that the "scraps" are functional or edible. I began to realize this last summer when I interned at Sophia Garden, an organic CSA farm. I would bring home vines of leaves from our sweet potato crop, and saute them just like spinach with garlic and oil. Farmer Steve taught me that purslane, a common garden weed, is edible and highly nutritious (did you know that purslane was a favorite food of both Ghandi and Hippocrates?) The tiny white flowers that bloom on arugula is spicy-sweet and can be tossed into salads.

This summer has been my first attempt at an organic garden and my first time as a CSA member, so I have been getting the most out of my vegetables and plants by trying the following:

• Using other greens, such as arugula and swiss chard, to make pesto
• Trimming the curly garlic scapes that shoot from my garlic plants to make pesto

• Battering and frying yellow squash blossoms (my parents still eat this, but I have to pass on it since the batter has egg and cheese)

• Shredded broccoli stems to make broccoli slaw (or juicing the stems - there are tons of antioxidants in cruciferous vegetables like broccoli!)
• Simmering herb stems to flavor a vegetable broth or soup (you can strain them out after)
• Pickling green tomatoes that have not ripened at the end of the season
• Sauteing beet greens, turnip greens, and broccoli leaves or throwing them raw into salads (let them marinate in lemon juice or vinegar to soften if eating raw)
• Roasting pumpkin seeds with oil and sea salt
• Juicing anything else or placing the scraps in my compost bin (any raw fruit or vegetable that is not too moist can be thrown into compost)
• Letting some of my crops dry out and extracting seeds from their pods to save for next season
• Hanging fresh herbs from the ceiling of a very dry room to make my own dried herbs and teas

Click on the link for The New York Times article above to find even more suggestions for maximizing your vegetable usage. Some of the parts that we traditionally discard from our fruits and vegetables can be the most nutritious parts of a plant (e.g. the rind of citrus fruits contains most of the antioxidants - so juice your citrus fruits whole and use the rind for zest!)

DIY Vegan- Have Fun & Save $$!

Lately I've been into DIY (Do It Yourself) culinary projects:

• Rolling my own sushi using recipes from Veganomicon: The Ultimate Vegan Cookbook
• Making my own seed milk with a nut milk bag. I recently tried making hemp milk this weekend. The verdict: super fast and easy to make (just blend...straining is optional) and very healthy (lot's of omega-3 and omega-6 fatty acids!).
• Making soy yogurt in the Euro Cuisine Yogurt Maker that I got Danny for his birthday. We found that to make yogurt with soy milk, we have to strain it in paper coffee filters for an hour or so after incubation to thicken it. The result: rich, creamy greek-style yogurt!
• Aging raw cashew cheese using this recipe from Rawmazing. Perhaps I didn't let the sprouted wheat berries ferment long enough, because my cashew mixture didn't have an aged cheesy flavor. I added some onion powder, scallion, parsley, salt, pepper, and nutritional yeast and voila! - herbed cashew ricotta.

I certainly save money going the homemade route. I also feel this sense of accomplishment in doing so. How many people can say they ferment homemade yogurt overnight? 

Last weekend I made a complete raw meal to let everyone sample at my aunt's BBQ. I finally bought a spiralizer (see the photo at left), and I love it! It is really easy to use and takes seconds to clean. It quickly cuts vegetables into long spaghetti-like strands or into thin chip shapes, making raw vegetables easier to chew and digest. Since I got zucchini in my CSA box last week, I made zucchini spaghetti using my spiralizer. I made a raw marinara sauce with fresh tomatoes, sundried tomatoes, bell peppers, and herbs and "not meat balls" from walnuts and herbs. Both recipes were from Raw Food Made Easy For 1 or 2 People. Everyone who tried the dish loved it and thought that it tasted very similar to real pasta. (I even served the spaghetti to Danny's 5 year old brother a few days later and he seemed to enjoy it once he got over the idea of eating "cold pasta.") I was able to use the abundance of arugula in my garden to make arugula pesto. I tweaked the recipe a bit by using only 2 cloves of raw garlic and omitting the cooked garlic, and using 1/4 cup hemp seeds + 1/4 cup nutritional yeast in place of the parmesan cheese. My 93 year old grandpa almost polished off the entire bowl! I'm glad I was able to sneak some more veggies into his diet, because he certainly loves his meat and cheese.

For dessert, I made the melon salad with mint, basil, and lemon vinaigrette that I made for the potluck last weekend. I tried another dessert recipe from Raw Food Made Easy For 1 or 2 People, and like everything else I've tried from that book, it was delicious and easy! I made the Tropical Fruit Tart with a coconut, macadamia, walnut, and date crust and a simple filling of fresh mango blended with dried mango. I garnished it with fresh strawberries and kiwis. This pie was not as rich and filling as the Chocolate Tart I made a few weeks ago, but it was perfect for a light summer dessert. 

I've been trying to plan my meals for the week every Tuesday (that's the day I pick up my CSA veggie box). My CSA box is always a surprise, so I wait to see what I get and then pick up any additional items I need at the grocery store. My garden has been providing me with sugar snap peas, lettuce, arugula, mustard greens, herbs, and now yellow squash and carrots, so I really need to coordinate my meals for the week so that nothing goes to waste! (And luckily nothing ever does go to waste, because I juice any extra fruits and veggies and compost the scraps). Yesterday I made a salad recipe from my CSA's newsletter to use up the radicchio, golden beets, white onion, and scallions from last week's CSA box. I added arugula from my garden, dates, hazelnuts, and used raw cashew cheese in place of the feta. I spiralized the golden beets and added some balsamic vinegar to bring out the natural sweetness of the beets. This recipe is definitely a keeper! 

heart-shaped beet!

A Food Filled Weekend

I kicked off the holiday weekend with a potluck with Danny's coworkers Friday night at Captree State Park on Long Island's south shore. Anticipating the usual fare of burgers and franks, we brought our own homemade "Southwestern Black Bean and Sweet Potato Burgers" from Kris Carr's Crazy Sexy Diet. I found it odd that most of the recipe ingredients were listed by weight in ounces. I didn't have batteries for my mom's food scale, so I had to estimate the measurements. I must have used way too much corn meal, because the burgers came out a bit dry and gritty. I was able to salvage them by serving them on Ezekiel sprouted grain burger buns with tahini, lettuce, fresh lime juice, and a tequila lime salsa. The lime and salsa provided a bit more moisture and enhanced the southwestern flavors. I made so many that I had leftovers for a few days, and the burgers definitely improved with age. Since it was a potluck, we brought a fruit salad to share. I tossed watermelon, cantaloupe, and pineapple with a mint and basil vinaigrette from Food Network's Giada DeLaurentiis. I used honey instead of making the simple syrup and substituted a lemon liquor that my dad brought back from Italy in place of the amaretto. I think most people at the potluck were scared to try the salad because of the flecks of green (mint and basil) on the fruit. Those who did try it loved it (Danny and I ended up eating most of the bowl by ourselves)!

On Sunday, Danny and I made our second attempt at rolling sushi. We followed the "Spicy Tempeh Nori Rolls" recipe from Veganomicon like last time. We made some slight changes, but we had great success again. This time we used raw, untoasted Navitas brand nori sheets. It definitely had a fishier taste and chewier texture than the toasted Eden Foods nori that we used last time. We also tried using a Japanese short grain brown rice to  make it a bit healthier. The brown rice tasted great, but was slightly less sticky than the white sushi rice. So although we didn't attempt to make any inside-out rolls, the sushi still held together nicely with the brown rice. We had some of our friends and coworkers taste the rolls and they loved them.

On Monday, I went to Danny's family BBQ for the fourth of July. His mom made lots of dishes that we could eat too. My favorite was her olive tapenade, which she makes simply by processing green Sicilian olives that have been packed in oil, garlic, herbs, and spices. It makes a great spread for bread, crackers, or vegetables. Later in the day I stopped by my friend's BBQ after work. She's vegan as well, so she had a great spread that included her famous berry cheesecake and chocolate cupcakes. Another friend made this summery "Sweet Corn & Black Bean Salad" from Whole Foods recipes.

I almost forgot! This weekend I made my first homemade raw vegan milk! Using a recipe for sesame milk from Jennifer Cornbleet's Raw Made Easy, I made a creamy dairy-free milk that is rich in calcium. The first step is to soak the raw nut or seed of your choice for a few hours (other popular choices for "milks" are almonds, hemp seeds, cashews, and brazil nuts).  Then place the nuts/seeds in a blender with water, dates (I used coconut sugar instead), and optional flavoring (vanilla extract, carob, cocoa, etc.). Once the mixture is smooth, place in a nut milk bag or in cheesecloth to strain out the liquid. Using only 1 cup of sesame seeds, I made about 3 cups of sesame milk. I use a small amount in my muesli each morning, so one jar of sesame milk will last me about a week. Overall, this is an easy and economical way to make your own raw and healthy milks. I bought a pound of raw organic sesame seeds in the bulk bin of a health food store for only $2.50. That means that each 3-cup jar of sesame milk only costs me about $1! That's a lot cheaper than the $3 per quart boxes of nondairy milks that come packaged with sugar and other additives. I've heard of ways to use the leftover nut/seed pulp as well, so I will have to try that next time.

                                         

                                              Sesame milk and my new obsession...mint water!

Homemade Vegan Yogurt!

Danny mentioned a few months ago that he wanted to start eating yogurt for its probiotic benefits. At nearly $2 a container, soy yogurt was not really in his daily budget. So for his birthday I bought him the Euro Cuisine Yogurt Maker (I know, not your typical gift for a 24 year old guy). It's basically a covered tray that incubates the yogurt at about 100 degrees F for 8-12 hours. The basic process is as follows: bring 40 oz. of milk to a boil, remove from heat and cool to lukewarm, whisk in 6 oz. of plain yogurt with live active cultures, pour into glass containers and incubate in yogurt maker for 8 hours. After 8 hours the yogurt had a sight curdled appearance with liquid that had accumulated on the top of each jar and the yogurt tasted very sour. We refrigerated the yogurt overnight, hoping that it would firm up a bit more and taste better once it cooled. By the next morning the yogurt had not changed, but I was determined to salvage it. I found this article on "Greek-Style Soy Yogurt" on Fat Free Vegan and gave it a try. I fitted a strainer over a bowl and placed 2 large paper coffee filters in the strainer. The I poured my homemade yogurt into the filters and set it in the fridge for about 2 hours. The result: thick and creamy Greek-style soy yogurt that tasted just like the dairy version I used to love. I prepared it in my favorite way with honey, cinnamon, raisins, dates, walnuts, and hemp seeds. The only downside is that the original 42 oz. of yogurt is reduced to about 20 oz. because the liquid "soy whey" is lost after straining. This liquid is probably very nutritious, so I will have to think of a way to use it in my cooking or baking without lending a strong sour flavor. The homemade yogurt was definitely cheaper than store bought yogurt:

32 oz. container of organic vanilla soy milk from Costco: about $1 

6 oz. Whole Soy Plain organic yogurt: $1.69

TOTAL: $2.69 (still much cheaper than the 16 oz. tubs of Greek yogurt I used to buy at around $5 each)!

I can't wait to experiment with different flavors and milks (coconut yogurt...yum!)

Other recipes I tested this week that you MUST try:

• Chocolate Mousse Tart: Another amazing recipe from Jennifer Cornbleet's Raw Made Easy for 1 or 2 People; completely raw, vegan, and gluten-free; a crust made of walnuts, pecans, coconut flakes, dates, and sea salt; a filling made with avocado, dates, cocoa powder, carob powder, and vanilla...sounds like heaven right? 

 fresh sugar snap peas from 

my garden complete the meal!

 

• Quinoa and Sprouted Bean Salad: On my recent trip to Costco I also picked up a huge bag of organic quinoa and TruRoots Organic Sprouted Bean Trio and made this recipe from the TruRoots Facebook group page (I have already made my own adjustments below):

                Simply Sensational TruRoots Sprouted Bean Trio Salad

                Makes 4 to 6 servings

• 1 1/2 cups sprouted beans, cooked according to package directions
• 1 1/2 cups quinoa, cooked 
• ½ cup diced avocado
• ¼ cup diced red onion
• 1 clove garlic minced 
• 2 tablespoons lime juice
• 1-2 teaspoons soy sauce
• ¼ teaspoon or less of chipotle chile powder, depending on heat
• ¼ cup chopped cilantro

• Swiss Chard with Raisins and Pine Nuts: One of Jennifer Cornbleet's recipes...who knew swiss chard could taste so good raw? The swiss chard is marinated in lemon juice, which softens it, giving it a cooked quality. I also added some chopped almonds for extra crunch. 
• Sprouted Wehani Rice: I sprouted Lundberg Wehani Rice in my Easy Sprout Sprouter, but cooked it over low heat for about 10 minutes because it was still a bit crunchy (sprouting definitely cuts down on the 1 hour cooking time!) I tossed in some maple syrup, olive, oil, cranberries, pepitas, and scallions. 
• Sauteed Beet Greens: Don't throw out the leafy tops of your beets! They are super nutritious and taste like spinach or swiss chard when cooked. You can toss them raw into salads, but my beet greens were mature and thus a little bitter. I tweaked this recipe by subbing maple syrup for the sugar and adding a drop of liquid smoke in place of the bacon (I cooked the greens in a tsp. of coconut oil rather than bacon grease). 

This is my first summer as a CSA member and I'm loving it! I get 2 huge bags of organic local vegetables each week for just about $20 a week. You could never walk out of Whole Foods with that much for $20 (and most of it wouldn't be local!) I've been eating so many more vegetables than I usually do, and the variety each week allows me to try new recipes. Last week I got a surprise from my CSA...a pint of strawberries! Apparently the weather has caused a "bad season" for the strawberry crop on Long Island, but these were seriously the best strawberries I've ever had! Aside from joining a CSA, I recently found these articles on ways to save money eating organic and vegan:

• Be a Bargainista
• How to Plan Your Meals & Save Money
• High Quality, Healthy Vegan Diet for $3.33 a Day

Curing fresh olives from my aunt's farm in Sicily

...a treat from my dad's recent trip to Italy