Our Little Thanksgiving

***Due to circumstances of family and travel, I never got around to posting about the wonderful little Thanksgiving that we had at our home.  This is an entry that I was working on before I left town a few days later:

We have very much to be thankful for: Relationships, health, family, friends, and jobs.  This Thanksgiving, we celebrated with our little family plus a very dear cousin who came to spend the holiday with us.  We said our thanks by preparing and enjoying a delicious meal made of mostly fresh, local, and organic components.  It was the most colorful and scrumptious meal.  We have surely started some new traditions for our Thanksgiving feast. 

The day began with a bowl of baked pumpkin pie oatmeal, sprinkled with walnuts and served with hot coffee spiked (in the brewing) with cinnamon.  We diced, washed, stirred, and assembled our various dishes at a leisurely pace while we took turns playing with our toddler.  We snacked on a coffee/hot chocolate drink, apple slices, homemade spicy pumpkin hummus, and dried fruit and walnut cheese ball accompanied by homemade wheat crackers, sliced radishes, and carrot sticks. 

We concentrated our efforts when the baby went down for a nap and then enjoyed our meal at the tail-end of her three hour slumber.  She joined us for nibbles of her own after she awoke.  We then cleaned, played, talked with faraway family via the computer, and eventually put the baby to bed.  We then enjoyed scrumptious pumpkin pie, apple tarts, and fresh whipped topping.  Red wine and coffee rounded out the evening of indulgence.

Fantastic.

On our menu was:

Spicy Pumpkin Hummus

Dried Fruit and Walnut Cheese Ball

Sautéed Greens (with greens picked from Austin)

Mashed Sweet Potatoes (with sweet potatoes from here and Austin)

Wheat Berry, Cranberry, Apple, and Walnut Pilaf

Roasted Root Vegetables (with root veggies from here and Austin)

Spinach Salad with Cranberries and Walnuts (with Austin spinach)

Free Range Organic Turkey

Pumpkin Pie

Low Sugar Apple Tarts

**I have included the recipes and methods for most of our dishes.  Many of them I found online and have linked to the original recipe.  I include nutritional information when it was available.  You can calculate the stats for the other recipes with an online calorie calculator.  One that I use often can be found at www.sparkrecipes.com.  I also have an application on my I-Phone that does this (Search “Lose It”).  Some of the dishes rely more on a method than a recipe (e.g. spinach salad, homemade vinaigrette, sautéed greens, roasted vegetables).  I do not have the recipe for the pumpkin pie because my sweet cousin brought it already prepared.  I do know that it was completely delicious.

For Breakfast:

CCK’s Pumpkin Boatmeal (Baked Oatmeal)

• 1/2 cup oats (50g)
• 1/4 tsp vanilla extract
• 1/2 tsp cinnamon and 1/8 tsp nutmeg
• sweetener, such as 1 1/2 to 2T maple syrup or 1 1/2 to 2 packs stevia
• 1/3 cup canned pumpkin (70g) (You can sub applesauce.)
• 1/3 cup milk or creamer (I used almond milk)
• heaping 1/16th tsp salt
• Optional: raisins, walnuts, brown sugar for the top (I didn’t use any optional ingredients, but maybe next time I’ll add some nuts.)

.Preheat oven to 375 degress. Combine raw oats, spices, pumpkin, and milk. Pour into a small baking pan or 1-cup ramekin. Cook for 15 minutes. Finally, set your oven to “high broil” for 3 more minutes (or simply just bake longer, but broiling gives it a nice crust).

 

Appetizers:

Spicy Pumpkin Hummus

12 Servings

1 14 oz. can garbanzo beans, drained and rinsed
1 clove garlic
1 1/2 cups pumpkin puree
1/4 cup tahini
1/4 to 1/2 teaspoon cayenne pepper, (more or less to taste)
1 teaspoon cumin
2 tablespoons olive oil
3 tablespoons lemon juice
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/3 cup plain yogurt
fresh parsley
ground cumin
paprika

Place the garbanzo beans in the bowl of a food processor. Process until the beans are very finely chopped. With the motor running, add the garlic through the tube and process until very fine. Add the remaining ingredients and process until smooth. Taste for seasoning, adding additional salt and pepper; you may also want to add more lemon juice.

Transfer the mixture from the processor onto a decorative plate or tray. Sprinkle parsley, cumin, and paprika in stripes across the dip (or spirals if you are serving this dip on a round plate). Cover and refrigerate up to 5 days. Serve with pita bread, pita chips, and/or fresh raw vegetables.
Amount Per Serving
Calories 103 Calories from Fat 34
Percent Total Calories From:
Fat 33% Protein 15% Carb. 52%
Nutrient Amount per
Serving
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 1 mg
Sodium 301 mg
Total Carbohydrate 13 g
Dietary Fiber 1 g
Sugars 0 g
Protein 4 g
Vitamin A 137% Vitamin C 6% Calcium 0% Iron 9%

Dried Cranberry and Walnut Cheeseball

• 1 (8 ounce) package cream cheese, softened
• 2 tablespoons honey
• 1/2 (8 ounce) package mild Cheddar cheese, shredded
• 1 (6 ounce) package dried mixed fruit, chopped
• 1 cup chopped pecans
• 1/2 tsp dried mustard
• 1/2 tsp nutmeg

1. In a medium bowl combine cream cheese , honey, and seasonings; beat until smooth. Stir in cheese and chopped fruit; mix well.
2. Form into a ball and roll in chopped nuts. Chill for at least 3 hours.

Makes one large or two small/medium balls (one may be frozen for later).  Serve with crackers, apple/pear slices, and/or fresh veggies.

Sides:

Wheat Berry Cranberry, Apple, and Walnut Pilaf

2 Tbsp. extra virgin olive oil
1 cup chopped onion (buy pre-chopped, if available)
2 tsp. dried ground, or rubbed, sage
Salt and ground pepper
1 1/2 cups hard, red wheat berries, cooked according    to package instructions (yields about 3 cups cooked)
1 cup chopped walnuts, toasted*
1 cup dried cranberries (1/2 c cranberries and 1/2 cup chopped apple)
1 Tbsp. sherry or red wine vinegar
Pre-cook wheat berries up to three days ahead.

Heat large skillet over medium heat. Cook onion in 1 tablespoon of the olive oil. Add sage and cook, stirring occasionally, until the onion is soft, about 8 minutes.

Add all remaining ingredients and stir over low heat until warmed through, 5 to 10 minutes. Season with salt and pepper, and serve warm.

To toast walnuts, bake on a cookie sheet for 5 to 10 minutes at 350 degrees, or until lightly browned.

DO AHEAD: Pilaf can be made a few hours ahead and covered, then later reheated over a low flame before serving (while the beef rests).

 Greens

Sautee chopped garlic and onions in a little bit of olive oil and then fill the large skillet with an amount of washed and de-stemmed mixed greens that is way more than you think you will need.  Add water to help the sautéing.  Season with sea salt and pepper to taste.

Mashed Sweet Potatoes

(adapted from this recipe that I found online)

Serves 4 to 6

4 large sweet potatoes, peeled and diced
1 teaspoon grated fresh ginger
Generous pinch of ground or freshly grated nutmeg
Salt and freshly ground pepper to taste
2 to 3 fresh sage leaves, thinly sliced

Combine the diced sweet potatoes with just enough water to cover in a large saucepan. Bring to a rapid simmer, then lower the heat. Cover and simmer steadily until tender, about 15 minutes.  Or, steam or cook in crock pot.

Mash potatoes until smooth. Stir in ginger and nutmeg. Season with salt and pepper. Serve at once, topping each serving with a sprinkling of sliced sage leaves.

Roasted Root Vegetables

Spray a large baking dish with olive oil.  Toss together various root vegetables (beets, turnips, carrots, sweet potatoes), garlic cloves, and onions with olive oil, fresh herbs, salt, and pepper.  Bake uncovered for about 45 minutes on 400.

Spinach Salad

Loads of Spinach

1/2 c walnuts

1/2 c dried cranberries

Red onion

Dressing: whisk together 2 to 1 parts flavored vinegar (balsamic or red-wine) and olive oil.  Add a little salt, pepper, and nutmeg to desired taste.  Toss with salad or serve on the table.

Turkey

We ordered our free range, organically raised turkey from the local Natural Foods Store for $1.99/ lb.  The medium sized turkey came in at about $24 with plenty of leftovers.  Husband prepared it by stuffing it with lemons and fresh herbs and painting it with a mixture of lemon juice, olive oil, and herbs.  Even this 99% vegetarian ate and enjoyed a small portion of the lovingly prepared bird.  We were all surprised at how lean and tender the turkey was.

 

Dessert:

Mini Apple Tarts

INGREDIENTS
12 phyllo dough tart shells
2 Granny Smith apples, peeled, cored, and diced
1/2 lemon, juiced
1 T butter, unsalted
2 T brown sugar
4 T caramel ice cream topping
4 T whipped cream (optional--nutrition info NOT included)

DIRECTIONS
Preheat oven to 375 degrees. Place tart shells on a baking tray. Combine lemon juice and apples in a mixing bowl. In a cast iron or heavy skillet, heat the butter until frothy. Add brown sugar and cook until dark in color; about 1-2 minutes. Add apples and toss. Transfer apples to the tart shells. Bake 6-7 minutes. Allow to cool slightly; top with sauce and whipped cream (optional--nutrition info NOT included).

To make your own tart shells: Spray 12 mini muffin cups with nonstick cooking spray. Remove phyllo dough from packaging. Slice into 1 inch strips then cut each strip into 2 inch segments. Using 3 layers at a time, fill the cups, spraying cooking spray between each layer. Repeat process three times.
Serving Size: one filled shell with 1 teaspoon caramel sauce.
Number of Servings: 12
Nutritional Info

Amount Per Serving:

Calories: 63.4

Total Fat:
2.1g

Total Carbs:
11.9g

      Dietary Fiber:
0.9mg

Protein:
0.3g

Here is a close-up of my plate.  Notice how the greens dominate.

    

Thanksgiving Revisited

Tori, Geneva, and I had a lovely Thanksgiving filled with wholesome organic and locally grown foods that we were able to share with Cousin Hannah and Aunt Bethany.  Tori wants to get into the ins and outs of the dinner at a later date but I thought I would share some pictures of the event to whet your appetite in the meantime.

We had a lot to be thankful for this year, particularly our friends and family.  Thank you all for enriching our lives so much.

Fat-Free, Low Sugar, Oat Waffles

Sunday night brought another waffle recipe. 

Here is a great recipe that I found and tried:

• 2 cups rolled oats
• 2 cups water
• 1 banana
• 1/4 teaspoon salt
• 1 tablespoon maple syrup
• 1 teaspoon vanilla
• fresh fruit, spreadable fruit or maple syrup for serving

Preheat waffle iron to medium-high.

Combine oats, water, banana, salt, maple syrup and vanilla in a blender. Blend on high speed until completely smooth.

Lightly oil-spray waffle iron. Pour in enough batter to just barely reach edges and cook until golden brown, 5 to 10 minutes without lifting lid.

Serve with fresh fruit.

Note: The batter should be pourable. If it becomes too thick as it stands, add a bit more water to achieve desired consistency.

Recipe from Healthy Eating for Life for Women by Kris Kieswer

http://www.chooseveg.com/display_recipe.asp?recipe=115

I lowered the calories a bit by adding only 1 tsp of sweetener (honey).  I ended up with nine thin-ish waffles that came in at about 90 calories each.  If your waffles are thicker, calories will be a little higher.  I ate mine with plain yogurt, lots of cinnamon, and a drizzle of syrup.

Deeeelicious Waffles or Pancakes!

Loving pancakes and waffles the way I do, having a waffle maker in my home has basically made my life feel (more) complete.

Always looking for healthy alternatives and substitutions for traditional foods, I found and road-tested this recipe from one of my favorite blogs: www.fatfreevegan.com.

I used almond milk instead of soy but you could also use regular cow’s milk.  For my “egg replacer”, I used 1 tbsp of ground flax seeds mixed with 2 tbspns of water.  I’m sure you could do one whole egg instead of the replacement.  (Of course) I used whole wheat flour.  AND, I added a bit of cinnamon, nutmeg, and cloves to the batter.  I served them topped with sweet potato butter (see an earlier post).

Vegan and/or fat-free or not- your choice.  Either way: YUUUMMMMM!!!

Find the original recipe here.

Fatfree Pancakes or Waffles

Recipe By : Susan Voisin
Serving Size : 4

1 1/4 cups flour
2 tablespoons sugar — or other sweetener
2 teaspoons baking powder
3/4 teaspoon salt
1 1/3 cups soy milk — or rice milk
1/2 tablespoon egg replacer — mixed with…
2 tablespoons water

1. In large bowl, mix flour, sugar, baking powder, and salt. Add soy milk and egg replacer and stir just until flour is moistened. (For thicker pancakes, use only 1 cup milk.) Let the batter rest for 5 minutes while skillet heats, and then stir gently one more time before using.

2. Heat non-stick griddle or skillet (sprayed lightly with non-stick spray) over medium heat until drop of water sizzles. Pour batter by scant 1/4 cupfuls onto hot griddle, making a few pancakes at a time. Cook until tops are bubbly and bubbles burst; edges will look dry. With pancake turner, turn and cook until undersides are golden. Place on warm platter; keep warm.

3. Repeat until all batter is used, brushing griddle lightly with salad oil, if necessary to prevent sticking. Serve pancakes with syrup or other topping as desired.

- – - – - – - – - – - – - – - – - – -

Per serving: 195 Calories (kcal); 2g Total Fat; (8% calories from fat); 6g Protein; 38g Carbohydrate; 0mg Cholesterol; 654mg Sodium
Food Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates

Freezing Peppers

Thanks to our wonderful CSA, the end of summer (basically 2 weeks ago here in west Texas) brought an abundance of various peppers. Green, chiles, jalapeño, and habanero (suuuper hot). Having way to many to consume meant that some would be frozen and stored for use throughout the winter. I chopped them up into little bits, froze them in Tupperware and then transferred them into labeled ziplock bags. I'm imagining them in a spicy bean chili on a very cold day. Mmmmmm.

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Homemade Halloween

What to do if you dislike store-bought costumes that contain a bunch of plastic and other chemicals and undoubtedly pollute the earth just by being created, worn, and disposed of?

How about if you have zero sewing experience or skills?

Well, you could do like I did and use a mix of enormous stitches, fabric glue, materials already owned, and store-bought fabric.  Also mix in some good humor and understanding that the costumes will not look even remotely close to store bought “quality.”

This is how I made mine and my daughter’s costume.  A BEEEE and and Carrot. 

I decided immediately that I would be a vegetable since my venue was our local Farmer’s Market.  As  a volunteer at the kids’ education/craft table, myself and the other vendors dressed up in the spirit of the season and because it was the 3rd anniversary of the market.  It was a festive occasion indeed, with live music, more than ever vendors, trick or treating for the kiddos (after about 80 of them stopped by my table to decorate their bags), balloon animals, yummy food, etc.

The Bee is basically a “pillow case” dress design but even more simple and (of course), enormous stitching on the seems and hems.  You can’t see them here, but there are grey felt wings glued to her back.

For the carrot, I folded over and stitched the top and used fabric glue to “hem” the bottom parts.  I wrapped it around me like a towel and added velcro to the back to keep it on.  As you can see, pipe cleaners rounded out our headwear. 

As one little boy told me about my costume, “You can tell the costume is homemade because the greens don’t match.”  Yep.  But, I’m cool with that :)

100% “Green”??  No, because I’m pretty sure the glue and its packaging and maybe the pipe cleaners, felt, and dyed fabric are not neutral in their production and consumption.  But, I think I achieved my goal of reducing my imprint.

Pumpkin Blondies

Wanting to make something with pumpkin and the white beans that cooked overnight in the crockpot, I found and modified a recipe that uses both.

This makes a large batch (~45) and could easily be halved.

I used a large blender to make the batter.  First, I pulsed oats to make the oat flour.  Then, I added everything else to make the batter.  Afterward, I spread the batter in lightly oiled glass pans and cooked for about 20 minutes on 350.  The result was a dense, chewy bar that reminded me of pumpkin pie.

Here are the ingredients:

1 cup oat flour

2 cups pumpkin puree

1 cup whole wheat flour

2 medium bananas

1 cup sugar (can use any kind you want)

4 cups white beans

1 tbsp vinegar

3 tbsp vanilla

1 1/2 tbsp cinnamon

2 tsp ginger

1 tsp salt

----Oh, and of course you could add in any number of things to suit your tastes- like chocolate chips, carob chips, white chocolate chips, nuts, raisins, seeds, etc.

To serve these, I might drizzle the top with melted white chocolate.

Cut into about 45 squares (2x2), each one has about 50 calories.

So, that means they are low cal, fat free, and (hello!) vegan.  Not to mention having vitamin A, potassium, fiber, and protein.

Yuummmmm!

Sweet Potato Butter

You’ve heard of Apple Butter.  You may have heard of Pumpkin Butter…. But Sweet Potato Butter??  Maybe.

Last year, *our* farmer grew vast quantities of pumpkins and offered them at a discount for the adventurous.  I bought tons and, with the help of my mother, baked them and froze bags of pumpkin puree and homemade pumpkin butter.

Well, this year, he planted more sweet potatoes instead of pumpkins.  OK by me since this is my favorite fall vegetable.  Therefore, I decided that I would attempt a sweet potato butter for freezer storage.

Conclusions: Yummy!!  And, sooo much easier and quicker than pumpkin butter.

Basically, the fact that sweet potato puree is more dense, sweeter, and without stringy-ness makes it a much better base for a “butter”.  Or, even a pie (which I will be doing as well)- in my opinion.

I looked up recipes online for inspiration and then ad-libbed my own method.  There is really a lot of freedom with something like this and the possibilities are basically endless.

It went something like this:

-- Put peeled, soft sweet potatoes* into a large crockpot.  Use stick blender to mash/puree- adding water as needed.

-- Add:

- Lemon Juice (I used about 1 1/2 tbsp)

- Cinnamon (2 tbsp?)

- Ground Cloves (about 2 tsp)

- Real Maple Syrup (2 tbsp)

- Sugar (2 tbsp)

-- Cook in covered crockpot on high for about 1 hour to soften all chunks and meld.

-- Take lid off and cook on low for a few hours until at desired consistency.  I cooked mine like this for about 2.5 hours and it was thick and spreadable.

-- Portion into freezer containers (e.g. bags, jars, molds, plastic bowls, etc.)  I used recycled plastic peanut butter jars so that they can go easily between the freezer and fridge and be ready for serving when thawed.

I plan to serve it in/on oatmeal, yogurt, toast, bagels, muffins, pancakes.  I will also use it to bake with (perfect for quick breads, muffins, pancakes, cookie bars, brownies, bread pudding, rice pudding, and spice cakes).  On 2 cup jar can also serve as a base for a “pumpkin” pie (just add: ginger, nutmeg, and evaporated milk).

 

Feeling Better

It has been a few days since my last (tortured) post.  Getting back to the gym and taking a long walk on Friday morning seemed to have helped my overall outlook.  I also think it helped me to talk about it- with husband and on this blog.

I’ll be the first to admit: I have issues with food and exercise.  But, my goal is just to keep it moderate and healthy.  I’m going to try to keep my focus on good health and building muscle (not numbers on the scale or minutes logged in cardio) AND of course, good nutrition/ healthy eating.

These are really long-term, lifestyle goals for me.

Since this blog was created out of my quest for total wellness and betterment, I might keep checking in and updating about it here.  I am pretty sure that the accountability of logging it here will help me stay on the healthy path (in addition to some of the other things I am doing like anxiety management- basically self administered cognitive behavioral therapy).

Hello again, my not so Secret

*Warning: stream of conscious rambling, maybe a little off-topic for this blog, and probably too honest*

At one point yesterday, I was thinking about how it had been awhile since I have posted anything here.  October has been a busy travel month for us and for someone who thrives on routine, it has really been messing with my willpower and motivation.  See, it is hard to get in my scheduled workouts and classes whenever I am in another town.

And whenever I am not exercising regularly, I am not feeling good about myself or outlook in general.

When I do things, I tend to go ‘all in’- for good or bad.

Examples of Good “all in”: Nursing for 13 months, buying locally and eating leafy greens every day, making my daughter’s baby food, being a weekly volunteer at our Farmers’ Market, exercising almost daily, recycling everything, homemade crackers, home-canned tomatoes.

Negative effects of said “all in” personality trait: feelings of having to be perfect (perfect mother, perfect house, perfect body, perfect hostess, perfect eater), high anxiety, low to questionable idea of self-worth, high self-consciousness, constant existentialist questioning, obsessive calorie counting.

Then last night: eating 3 brownies, the equivalent of 4 macadamia nut cookies basically straight from the tub in the freezer, and a little bit of pumpkin fudge- washed down with 2 cups of coffee.

                         WHAT?!

And all that was after I had worked out, eaten a healthy snack of yogurt, oatmeal, and pumpkin afterward, eaten a ridiculously healthy dinner of spinach, garbanzo beans, carrots, tomato, and balsamic vinegar (no oil even).

So what happened?  My sometimes compulsive unhealthy eating reared its ugly head is what.  This is not new but it is new that I am putting it out there for everyone who reads this to know.

Remember that “all in” personality?  Sometimes it comes out in the form of: obsessively healthy eating and exercising but then also compulsive eating of sweets.  Anything in the house is fair game when I have these weird moments: raisins, frozen desserts, chocolate bits, maybe a homemade chocolate coffee cup cake- who knows where this weirdness will go.

Thankfully it doesn’t happen often.  And you would never know by looking at me because I counter-balance it so well and diligently.

It happened last night and a little bit a few nights before.  It makes me feel horrible about myself, but even worse is that out of control feeling after a day of being so controlled.

This, amongst my strong desire to just be healthy and have a ‘normal’ relationship with body image, food, and exercise.

I have struggled with this in some form since I was 18 years old.  Maybe two people know.  Now, many more will.  I am hoping that putting it out there will help me feel less ashamed.  I am also hoping that doing something I have never done before (telling all), will help me.

Because, actually- I don’t know what to do.  What I do know though, is that it seems related to my anxiety/ stress levels.

And this, I think I need to work on.

But- how?  I am wondering, how can I find a little peace with myself?

I really have it good.  And I have it even better because I am only working part-time, which is suppose to decrease my stress levels.  And, it has- except now I feel this need to up the perfection factor to make up for the loss in half of my income potential. 

I don’t have answers right now.   I am just hoping the outlet and honesty might help me.

I’ll probably post more about this later.  To be continued….

Healthy and Yummy Vegetarian Diet Tips and Recipes

A friend of mine asked me to provide her with some information about healthy vegetarian eating.  I compiled the following to serve as a starting point for someone who desires to eat healthy and avoid meat.  These bits of information form the basis of my diet.  I found that whenever I omitted meat from my diet, I became a more resourceful and creative cook.  Natural, whole ingredients and foods as well as ancient common sense (now backed by science) form the basis and majority of our meals.  When I used specific sources, I either cited them or provided the links to the direct source.

Principle components of a healthy vegetarian diet:

• Whole Grain foods:
  • Brown rice, whole wheat pasta, whole wheat couscous, all other grains (e.g. bulgar, quinoa, barley, oats)
• Legumes:
  • Beans of all types (the best are lentils and black beans), peas, peanut
• Nuts/ Seeds:
  • All whole nuts and butters (tahini, peanut, almond, sunflower seed, etc.), Almond milk.
• Dairy:
  • milk, cheese, yogurt (greek yogurt has 2x the protein but the same no. of calories)
• Eggs (the most complete and perfect protein source that exists)
• Vegetables:
  • Particular emphasis on leafy greens and orange (e.g. pumpkin, squash, sweet potato, carrots); broccoli, tomatoes
• Fruits:
  • Apples, berries of all types, melons.
• Healthy Fats:
  • olive oil, avocado, nuts/seeds, eggs, flax seeds
• Supplements/Additions:
  • Flax seed meal (good source of Omega 3, which most diets are lacking in), brewers yeast (protein addition, adds completeness)

*Soy is optional but not necessary in a healthy vegetarian diet. Exercise caution.

Recipes and Sources:

Five different ways to prepare a complete protein meal centered around beans and rice:

http://www.nomeatathlete.com/rice-and-beans/

10 different easy-to-make vegetarian lunches with good protein content:

http://www.nomeatathlete.com/vegetarian-lunches/

Websites where meal plans can be generated based on individual calorie needs (and goals) and food preferences:

http://www.mypyramidtracker.gov/planner/launchPage.aspx

www.sparkpeople.com

Excellent source of healthy vegan recipes; features a handy recipe search engine:

http://blog.fatfreevegan.com/

Solid list of vegan, vegetarian, and healthy blogs with search engine:

http://blog.fatfreevegan.com/2005/12/blogs-i-like-veg-blog-search.html

A blog written by a Registered Dietician; lots of good recipes (some vegetarian):

http://www.candidrd.com/

A search through Yahoo! Groups for Vegetarian Recipes:

-Must sign up to get a daily digest of recipes emailed.

http://groups.yahoo.com/search?query=vegetarian

USDA Dietary Guidelines:

On page 16 of this study is an outline for the daily and weekly recommended intakes of all the different food groups in a healthy lacto-ovo vegetarian diet (page 17 outlines the diet for vegans). The chart is split into different calorie levels. Print it out and use it as a reference when planning meals for the day/week.

http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/DGAC/Report/AppendixE-3-3-Vegetarian.pdf

Individual Protein Requirements/ Protein Complimentarity:

To determine the amount of protein needed for an adult each day, multiply weight x .28. For example, A 170lb person needs 47.6g of protein per day (170 x .28 = 47.6). Note: protein is only useable if it has been complimented by other sources. Complementary proteins may be eaten over the course of a day. The book, Recipes for a Small Planet (1973) by Ellen Buchman Ewald is a good source of specific information on this topic, as well as many protein and nutrient-rich vegetarian recipes. The key difference is that since this book as been published, it is now understood that complementary proteins do not need to be consumed at the same meal, but over the course of a day. Eating a daily diet of all sources of protein (nuts/seeds, legumes, wheat, and dairy) ensures this.

Examples of healthy and high-protein foods/ meal ideas:

Breakfast:

• Oatmeal with peanut butter, milk (or almond), and brewers yeast. Cinnamon and/or honey optional.
• Veggie omelet
• Whole wheat pancakes made with yogurt, cottage cheese and/or peanut butter
• Bulgar wheat cereal with milk and additions
• Yogurt with fruit and flax seed meal
• Whole grain muffin or breakfast bars (like pumpkin)
• Whole grain cereal and milk (or almond milk)

Snacks:

• Hummus and veggie
• Fruit and yogurt or add: plain oats, cereal, sunflower seeds
• Toast/whole wheat bagel with peanut butter and cinnamon
• Nuts and fresh or dried fruit
• Trail mix of nuts, cereal, raisins

Meals:

• Beans and rice (many varieties)
• Hummus and veggies and brown rice, pita, whole wheat couscous, quinoa, or whole wheat tortilla
• Soup made from beans, vegetable broth, and cut up vegetables (e.g. carrot and spinach). Add cooked barley or rice to increase available protein.
• Pasta with white beans, marinara (or diced tomatoes), and spinach
• Ethnic dishes (Indian food is very vegetarian friendly and uses grains and beans as base)
• Salad topped with veggies and cooked garbanzo beans

Many many other delicious recipes! See resources above, as well as cook books and millions of on-line recipes. 

Technorati Tags: vegetarian,healthy

YUMMM!

What is the perfect brownie for a major Texas rivalry game?  Fudgy brownies made with black beans, cinnamon, and CHILI PEPPERS!!!

I started with a box mix:

And added:

• 2 1/2 cups of pureed black beans
• 1 cup of water
• 2 tsp cinnamon
• 2 large, hot chili peppers

The key to this was to puree the chili peppers with a bit of brownie batter to make sure they were very fine.

Quick, semi-homemade, and with a very nice kick.

The boys told me that they went nicely with cold beer.

Hook-Em!!

 

Technorati Tags: brownies,chili,beans,semi-homemade

Just Between Friends

Technorati Tags: Consignment

Last night, I took my annual turn in line at the Just Between Friends sale (and when I say “line” I do mean the 70 minutes I spent waiting to pay—totally worth it).  For those of you who have not heard of this, it is basically the biggest child-centered yard sale you could ever imagine.  It is actually amazing to see.  Ours was held in a huge arena and there were stations or areas designated for everything baby/child-related that you could imagine.  From strollers, to toys, beds, bedding, shoes, books, and of course- Clothes!!  Oh, the clothes!  They seem to go on for miles and are marked at prices a fraction of their original cost.  They are also all in very good condition and much of it is expensive brands.  I pretty much bought our toddler’s entire fall/winter wardrobe last night for $89. 

As a school district employee, I got to attend the night before the actual start of the sale (along with first time mommies and volunteers).  On Saturday, everything will be marked 1/2 off.

I bought:

13  pairs of pants

6 tops

1 jacket

1 heavy coat

1 sweater long john (Gap brand, perfect condition, $5.50, and will make the grandparents drool)

1 dress

4 onsies

4 pairs of colored bloomers for next summer

1 halloween costume

I love, love gently used baby clothing because they grow out of their clothes so quickly and they are hard on clothes (or the baby is messy and my scrubbing and soaking is hard on the clothing).

In general, I have been really into consignment or used clothing because of these reasons and also because it allows me to re-use something that has already been produced and at the same time, keeps me from “demanding” brand new items.

I suppose some people could talk about how demanding new items keeps people in jobs, but this is just the way I see it and how it makes me feel.

And as a rule, I think used/consignment clothing is awesome!

If you are interested in JBF- check out their website and see if your area/town is listed for a sale.  If it is not, I think there may be a way to start one.

Oh Austin, Why so Awesome?

As I say this, I sigh wistfully.  I really am in awe of how so many people of like mind to me can live in one concentrated place.  A recent trip was indeed, lots of fun, but at the same time made me feel a little sad for what I am missing here in West Texas.  Everything that comes so easily (seemingly at least) in Austin, seems to take so much effort here. 

Fabulous Farmer's Markets, teeming with produce and volunteers (!!)- DONE.

Fantastic grocery stores with delicious organic food, 5 aisles of bulk bins, complementary (flavored) coffee samples, the best soups on the planet, and free family-friendly live music (with a dancing area so kids can go nuts)- DOUBLE DONE!!

Millions of gravel (better for my knees) trails for riding or jogging- DONE.

Cafes, microbreweries, wineries, vegetarian restaurants- DONE.

Frontyard, backyard, community, and shared gardening- Hello, Done!

Everything else in between- Surely Done.

It is pretty easy to live “green” or “righteously” in Austin when they all but spoon feed it to you.  But here in West Texas?  Nope, we must work for it.  While I’m proud of the few of us here that try to live more consciously, I can’t help but feel a little jealous of how easy others have it. 

Anyone else ever feel like you are swimming against the current?

Home Canning

Last week I did something I swore to my mother that I would never EVER do--  I canned tomatoes! 

As a child, my lazy summers were always interrupted in August for the dreaded canning of tomatoes with my mother.  The arrival of 5 gallon buckets filled with tomatoes from a great uncle were always the signal of the laborious and messy chore to come.

See.  I hated tomatoes when I was a kid and I especially hated the hand-crank food mill that we used to puree the tomatoes because I would end up with *disgusting* tomato juice all over me.  ECK!

In response to my whining and groaning about helping with the annual project, my mother would assure me of the value of learning this skill so that, I too, could preserve my own produce one day.  To her, I told her emphatically that I would NEVER EVER stoop so low as canning my own food.

 

Fast forward 15 or so years and here I am, pots overflowing, tomatoes in my sink (!! another huge thing for a sink-a-phobe like me), and hot jars covering my countertops.

Thanks to my local CSA, I was able to “put up” (smacks of the frontier or depression era, doesn’t it?) 16 quarts and 16 pints of whole or crushed tomatoes.

My favorite method was to blend the de-stemmed tomatoes, fresh, in my all-purpose NINJA (perhaps more on this versatile kitchen gadget later?).  The consistency is a lot like diced tomatoes from the can.  Next, I ladled the tomatoes into warm jars with a little lemon juice and then boiled them in water for maybe 30 minutes. 

One thing I realized is that canning takes more tomatoes than you would ever think.  I used two big buckets and could have done even more.

Overall, it was a satisfying experience and my goal is to not have to buy any diced or crushed tomatoes at the store this year.   This would be pretty major since we use a lot of tomatoes for cooking soups and pasta.

Here are some pictures:

Start to finish of canning whole tomatoes.  This was more labor intensive with the extra step of blanching and peeling the tomatoes.

 

My preferred method was to blend/chop in the blender/food processor-

   

Since this was my first year, I did not do anything fancy.  Maybe next year I will add fresh herbs or make salsa. 

Somehow, I think my great-grandmother would be proud of me.

What are your favorite canning recipes?  Any good tips, tricks, or easy recipes?

A Word on Anonymity

I plan on allowing this blog to be about as open to the public as it can be.  Therefore, please do me a huge favor and keep names and personally identifying information off of this blog.  I feel that anonymity will be the best policy for all parties involved.
Thank you for helping me with this!!
By the way, doesn’t this post assume I will have readers??  Maybe I will once I ever feel ready “share” it :)

The Moneyless Man

I find it quite fitting that the morning after beginning this blog (that is still a secret- shhhh), husband drew my attention to this news article about a man who lived for over a year without the exchange of currency.  He basically lived on a piece of land in exchange for labor in a garden, where he also drew his food.  In reading the profile of him, he sounds so upbeat and positive about the freeing effect that his experiment has had on him.  Without money, he began to trust others, appreciate food, and ultimately slow down and enjoy life.  I am pretty sure I would never worry about my weight or what I just ate if it took me thirty minutes just to brew a cup of tea.  Rather, I think that tea would be the most delicious and savored drink ever.

Yes, the idea of this kind of excites me, but husband shouldn't worry too much (yet!) because I do not see us giving/selling off all of our posessions, home included, anytime soon.

What I can see happening though is getting really jazzed up about the awesome homemade Christmas gifts I will be giving (again?) this year ;)  For those of you on my "list"- I'm pumped about this year's venture :)  P.S. if you are rolling your eyes right now, then maybe you need to be moved to the naughty list?  Just say the word ;)

Oh- and I almost another great thing about this story!  With the money he made from selling his houseboat, he started a website called Just For the Love of It, which is a forum or social networking site that links people to the free exchange of skills sets (like learning a trade or skill), resources, and space (e.g. office space for a non-profit gathering or storage space, etc.).  This site is absolutely FREE and (so far) without any scammers, frauds, or other sheisty behaviors.  The site also has a neat feature where you can locate yourself on a map and then find other members within a 1-25 mile radius of you.  Unfortunately, this site has yet to catch on in rural west Texas.  Bigger cities are probably A-Ok.  This may just be the new Craigslist/Facebook- so all of you trendy hipsters- go ahead and get in on the ground floor :)

And, last but not least, he wrote a book called, "The Moneyless Man: A Year Of Freeconomic Living," , from which the proceeds will go toward buying land and starting a "Freeconomic Community."  (Kind of smacks of a doomed utopian society, but more power to him.)

So here's my question to you, (phantom) readers: Is there something you wish you could live without buying?  Is there something that you are going to try to do without?  Are there ways in which you have tried to simplified your life?  What were your struggles and triumphs?

I'll start:
I really do not like to spend money to eat or drink outside of the house because it feels frivolous.  And, the last time husband and I were on our way to a movie theater, I was so filled with guilt that we had to turn around and drive home because I could not get over feeling bad about spending $20 to see a movie, when that $20 could be better used in other ways or given to a charity.  Even though I really like Clinique facial products and fancy shampoo, I have been reaching for the dime-store variety for the past few years because it just seems like too much to spend.  (haha.. I can see a post coming soon about Balance.  And by balance I mean, balancing out all the other hundred things I "splurge" on for the sake of quality, health, dignity, etc.)

Like a Seed

Like a seed, there is potential within each of us.  With the right conditions and maybe a little love, we each have the potential to not only be our best but maybe make the world a little or lot better for someone else.  Seeds become growth, beauty, energy, and food in varying amounts.  Some grow to be big, while some become something small.  One growth may be lonely, but many together can become whole forests of shade or fields of nurishment.

This blog is the natural up-start of something that has been beginning in me for some time, a seed of something unrealized, perhaps.  My "seed" may be unconventional or possibly difficult to conceive.  Whatever it is, I can't help but believe it will do me well.  Maybe it will change my life or that of someone else.

Ok.  So what does this mean?  I think it has a little to do with following the road less travelled, living prudently, giving thanks for my blessings, wanting to 'pay it forward,' respecting nature and living creatures, living my most healthy life, and very importantly: teaching my daughter about health, life, and respect through my words and actions.  It is about creating a culture in our home where we each feel valued, loved, and nurtured, and then turning out into the world and living those same principles.

But really, who can know exactly what is to come from a tiny, brown seed?  If my creative "vision" for this forum seems a little fuzzy- it is. That is the potential part.  And just as a seed's actualization is affected by its environment, so is mine.

Here you might find recipes of healthy foods (including healthy baby/toddler/child food), homemade/healthy products, My (our?) own experiences, struggles, triumphs, views/values/opinions, and news or information relevant to these tennets.

I welcome well-intended comments, opinions, ideas, and suggestions that may inspire healthy growth and nurishing fruit.