Hello Everybody! Just thought I'd share! I've been loving the fat free vegan recipes website, and I have tried a few that I loved! I'll just tell you which ones and you can go to the link! The kid friendly recipes are great! We tried "chinese spaghetti" and it was delicious, except I substituted in rice pasta instead. I tried the mac and cheese recipe, I tried that delicious eggplant parmesan DELICIOUS! We made the Texas Caviar salsa recipe, and the Roasted Red Pepper Hummus is so good. I love to try new recipes. Ry loves them all, and so do the kids.

Grain Nutritional Info. Site

I was going to post some nutritional info. on the grains but there was so much good information on this site that I decided to just give you the link and add it to our Favorite Blogs list and you can look up the info. when you want. There is also a lot of information on beans, storing, dehydrating, etc. I was really surprised to see that Amaranth had 28 g of protein per 1 cup and TONS of vitamins. Enjoy! http://www.aaoobfoods.com/graininfo.htm

Joelle :}

Are we Eating to Live or Living to Eat?!

I was on Dr. Furhman's site and read this today:
"You choose to Eat To Live because you have made the decision never to have a heart attack. It is for those who are not satisfied with merely reducing their risk a little. You will learn that drugs, surgery and medical care are insufficient to protect you against a medical tragedy. You Eat To Live to avoid the need for medicines, to avoid the need for medical intervention, to avoid invasive surgery, and to avoid the medical tragedies that are so prevalent in our society. You decide to Eat To Live because you realize life is valuable and worth living fully with your full mental faculties and physical abilities maintained into your later years".
It is so true, and what I've always believed, though at times I've faltered like we all do once in a while (it's so easy to follow the masses). Thanks for starting this blog site so we can encourage each other- it's wonderful! Here's to all our success in Health! Love, Mom

Herbed Polenta with Beans and Bok Choy

from Susan V of FFVK:

"Since the polenta is so flavorful, I kept the seasoning in this vegetable and bean sauté very light, allowing the freshness of the ingredients to shine".

*See Mom's note below~

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1 recipe Herbed Polenta, below

1 small onion, chopped (approx. 1 1/2 C.)

3 cloves garlic, minced (approx. 1 tsp.)

1 red, yellow, or orange bell pepper, chopped (or a combination) (approx. 1 1/2- 2 C.)

8 oz. baby portobello mushrooms, sliced (approx. 3 1/2 C.)

1/2 cup vegetable broth

6 ounces baby bok choy, sliced (approx. 3 C.)

1 15-ounce can kidney beans, drained (or beans of choice)

1 teaspoon dried basil (use fresh if available)

salt and freshly ground black pepper to taste

1 teaspoon balsamic vinegar

Optional: Vegan Parmesan

Make the polenta according to the directions below. After polenta is firm, cut into cubes and either broil them on an oiled baking sheet or brown them in a non-stick pan, turning after one side is brown. Keep warm until ready to serve.

In a large non-stick skillet, sauté the onion for 3-4 minutes, until it softens. Add the garlic, bell pepper, and mushrooms and add a sprinkle of salt. Cook over medium-high heat, stirring, until mushrooms soften. Add the broth, bok choy, beans, and basil, stir well, and cover. Cook for about 5 minutes, until bok choy is wilted but still bright green (I actually did it wrong and cooked it all together in the broth, but turned out fine. I also chopped the mushrooms and bok choy instead of slicing, so mine doesn't look as nice). Season to taste with salt and pepper, and stir in vinegar. Serve atop polenta cubes, sprinkled with vegan Parmesan, if desired.

Herbed Polenta (from Pressure Cooking: A Fresh Look by Jill Nussinow). Jill reserves half the basil and parsley to sprinkle on top of the polenta after cooking, but I stirred it all in at the beginning. She also includes 1 to 2 tablespoons of olive oil but notes that it is optional; I left it out.

4 1/4 cups water

1 cup polenta

2 teaspoons minced garlic

1 teaspoon salt

1 bay leaf

3 tablespoons chopped basil (can use 2 tsp. dried)

2 tablespoons chopped Italian parsley

2 teaspoons chopped oregano

1 teaspoon chopped rosemary

Bring the water to a boil in the cooker. Stirring, sprinkle the polenta into the water. Add the garlic, salt, bay leaf, half of the basil and parsley, the oregano and rosemary. Lock the lid in place and over high heat bring to high pressure. Immediately lower the heat to maintain pressure for 5 minutes. Let the pressure come down and release any remaining pressure after 10 minutes (yes, I used a pressure cooker, but you could probably just boil it on the stove- you'd just have to watch it closer, and it would take longer).

Remove the bay leaf and stir the polenta well. If the polenta seems too thin, simmer while stirring for a few minutes.Sprinkle with remaining herbs and serve as is, or pour into pie pans to cool.

When cool, cut into slices or brush with oil and pan sauté, grill, or broil. Makes about 5 servings

*NOTE from Mom: While I really liked the flavor, I felt it needed to have a sauce to bind the veggies. I'm going to try adding crushed tomatoes to the veggies next time thickened with a little corn starch (or perhaps a type of "white sauce" that is permissible).

*P.S. Dad really appreciated the fact that I broiled the cubes so polenta wouldn't be mushy (put cubes on lightly sprayed cookie sheet- took about 15-20 min. on Broil on med. rack ). The recipe took about 1 1/2 hrs. to make (I need a food chopper), but it was tasty- I'm sure I'll make it again!

Let me know what you guys think if you make it! Love, Mom

RED QUINOA BLACK BEAN SALAD

1 cup red quinoa
2 cups water
4 teaspoons fresh lime juice, or more to taste
¼ teaspoon ground cumin
¼ teaspoon ground coriander
1 tablespoon finely chopped fresh cilantro
2 tablespoons minced scallions
1 ½ cups cooked black beans (one 15 oz can)
2 cups diced tomatoes (one 24 oz can, drained and diced)
1 cup diced red bell pepper
2 teaspoons minced fresh (or canned) green chilies
salt and black pepper to taste
Add red quinoa to 2 cups of water. Cover and simmer about 10-15 minutes, until all the water is absorbed. Set aside to cool.
Combine lime juice, cumin, coriander, cilantro, scallions, beans, tomatoes, bell peppers, and chilies. Add cooled quinoa, salt and pepper to taste. Serves 2-3. This is so good, you may want to double it- we love it! There are several recipes that look like winners at http://www.quinoa.net/- this one on Susan's site looks really good too (I'm going to try it soon) http://blog.fatfreevegan.com/2006/07/international-quinoa-salad.html. Let us all know if you try & like them! Love, Mom

RED QUINOA IN PEAR MARINADE

½ cup canned pears (unsweetened), blended to smooth consistency
1 tablespoon freshly grated ginger
2 tablespoons apple cider vinegar
3 tablespoons liquid from the can of pears
½ teaspoon sea salt
¼ cup minced onion or scallions
½ cup diced cucumber
½ cup diced yellow bell pepper
2 cups cooked red quinoa
½ cup roasted almonds or cashews, coarsely chopped

Cook red quinoa and let it cool. Place blended pears into a medium bowl. Add ginger, vinegar, liquid from can of pears, and sea salt. Mix well. Place onion, cucumber, and yellow pepper into the marinade and toss. Add quinoa, mix thoroughly, and chill or let sit at room temperature for a minimum of one hour. Add nuts and serve. This dish will keep well for several days in the refrigerator. Serves 4.
I tried this and it is so good (everyone loved it) you will want to double recipe!

Eggplant Parmesan

"Vegan Eggplant "Parmesan"
1 large eggplant, sliced 1/4 inch thick
2 pieces of whole grain bread, toasted and made into breadcrumbs
2-3 tbsp. soy parmesan (or ground almonds)
fresh basil leaves, chopped or torn
olive oil spray
Tomato Sauce:1 medium onion, chopped
3 cloves garlic, minced or pressed
1 16-ounce can diced tomatoes
1 tsp. oregano
1/2 tsp. basil
1/2 cup vegetable broth
2 tbsp. tomato paste
salt and pepper to taste
"Cheese" Sauce:
1/2 cup extra-firm silken tofu
1/2 cup unsweetened soy milk
1/2 cup vegetable broth
2 tbsp. cashew butter or tahini
1 tsp. onion powder
1 1/2 tbsp. nutritional yeast
1/2 tsp. salt (optional)
1/8 tsp. white pepper
2 tsp. corn starch
Salt the eggplant slices and put them in a colander to drain.
Prepare the tomato sauce by sautéing the onion in a non-stick saucepan until it becomes translucent (you may use a little water if you like).
Add the garlic and sauté for one more minute.
Add the remaining tomato sauce ingredients, and cook for 15-20 minutes.
Prepare the cheese sauce: Place all ingredients in a blender and blend until completely smooth. Blend again right before using to make sure that the ingredients haven't separated.
Rinse the eggplant slices and pat them dry with paper towels. Spray a baking sheet lightly with olive oil and place the slices on it (you may have to do this in two batches). Spray the tops lightly, and place under the broiler. Watch carefully, and remove when the slices start to brown, about 3 minutes.
Assemble the casserole: Preheat the oven to 350. Spray or wipe an 8x8-inch non-metal baking dish with a small bit of olive oil. Place half of the eggplant slices on the bottom of the dish, edges overlapping. Sprinkle with half the breadcrumbs. Spoon half the tomato sauce and pour half the cheese sauce over the breadcrumbs and sprinkle lightly with soy parmesan. Repeat the process with the remaining ingredients (reserving some bread crumbs for on top, as mentioned above). Susan made a mistake at first and didn't do the second layer of crumbs on inside, but put the second half on top making it much more crunchy, so experiment!
Bake uncovered for about 20 minutes, until slightly browned on top. Sprinkle with fresh basil just before serving. Serves 4.
Each serving provides approximately: 238 Calories (kcal); 9g Total Fat; (30% calories from fat); 13g Protein; 32g Carbohydrate; 0mg Cholesterol; 477mg Sodium; 8g Fiber. (These figures, especially fat and sodium, vary drastically depending on the exact ingredients you use.)
Copyright 2006 Susan Voisin and Fatfree Vegan KitchenAll rights reserved.If you re-post this recipe, please give credit where it is due and post a link to http://blog.fatfreevegan.com/2006/09/vegan-eggplant-parmesan.html
Tiffany sometimes makes this without the "cheese sauce" and puts one square of low- moisture, part- skim mozerella cheese when she's in a hurry (not completely fat-free, but delicious and fast!). This has become a family favorite around here!

No Hurry Vegetable Curry

You can see the picture Joelle put in a few weeks ago (thanks Joelle!)
(be sure to read the notes about the coconut milk in this recipe)
1 T. water -- originally called for peanut oil
2 large carrots -- sliced diagonally
1 medium yellow onion -- chopped
3 cloves garlic -- minced
2 T. curry powder (best curry powders are found in Asian markets)
1 tsp. ground coriander
1/4 tsp. cayenne
2 large Yukon gold potatoes -- peeled and diced
8 ounces green beans -- cut 1-inch thick
1 1/2 cups chickpeas -- rinse, if canned
15 ounces canned tomatoes -- drained
2 cups vegetable stock (fatfree)
1/2 cup green peas, frozen -- thawed
1/2 cup canned coconut milk -- *see Note
salt -- to taste -- *see Note

1. Sauté the onion in water (or oil) until softened, about 5 minutes. Add the spices and stir to coat.
2. Transfer the vegetable mixture to your slow cooker & add potatoes, green beans, beans, tomatoes & soup.
3. Cover and cook on Low for 6 to 8 hours.
4. Just before serving add the peas & coconut milk and season with salt to taste. Adjust other seasonings if necessary.
Serving Size : 4
Description:"Let the luscious fragrances of curry fill your home all day as it simmers in your slow cooker. Serve over hot cooked basmati rice with chutney on the side."

NOTES :The recipe calls for unsweetened coconut milk, but I suggest you also chose a low fat version, too. The brand I used was a bit less than half the fat as full fat, which would bring this recipe down another 3 to 4 grams of fat. You can also leave it out or use coconut extract for the taste. The rest of the fat in this recipe (2 gm) comes from the chickpeas.
To lower the salt content use salt-free canned tomatoes and rinse the beans, if canned.
Per serving: 315 Calories (kcal); 9g Total Fat; (24% calories from fat); 11g Protein; 53g Carbohydrate; 0mg Cholesterol; 474mg Sodium
Recipe By :Robin Robertson- Submitted by: Sue in NJ
Source:"Fresh From the Vegetarian Slow Cooker Page 124"

Tiffany made this yesterday and it was wonderful- of course, our family does love curry don't we?!

Vitamin B-12

If there is a vitamin deficiency concern about a vegan diet, it is most likely about Vitamin B-12. It is primarily found in animal products like beef liver, salmon steak, and beef. However, many people do not know that you can find B-12 in non-animal sources. Here is a list of non-animal sources of B-12:

• Brewer's Yeast: 2 T has 2.0 ug (equal to 3 oz. of beef)
• Nori: 2 sheets has 2.0 ug
• Wakam, Kombu, Arame: 3 wet oz. has 1.5-5.3 ug

Micro-algaes (found in most green drinks):

• "Super Blue Green": 3 g has 23.1 ug
• Chlorella: 3 g has 4.0 ug
• Spirulina: 3g has 1.2 ug

These are excellent ways, other than a multi-vitamin, to get your B-12's.

Joelle

Vegan Family

Ok everybody, I obviously have been doing some research today and came across another great Vegan, natural living website which I've added to our blog list... Vegan Family. It has various sections, for example, under Vegan babies and toddlers there are articles and references about circumcision (I say that because I read it and some of you have asked me about that in the past). Anyway, another one for good articles. Enjoy.
Joelle ;D

Vegan Nutritional Website

Hey everybody, I just came across this vegetarian/vegan website when I was researching protein content in foods. It's great! It has a color coded chart so you can compare the nutritional value, for example, chicken and chickpeas, etc. It also has a lot of vegetarian/vegan links which I haven't had a chance to explore yet but am looking forward to it. So if you've been wondering about the healthiest possible way to eat, check this out. I will add it to our blog list. Love ya,
Yours in health,
Joelle :D

Something to Think About

"A controlled trial at Georgetown University put one group of Type II diabetics on the ADA recommended diet and another group on a vegan diet. After three months, the subjects on the vegan diet had a 59% greater decrease in fasting blood sugar levels than those on the ADA diet and needed less medication. The vegans also lost twice as much weight, a greater decline in cholesterol levels and had fewer protein losses."

"Some people scoff at vegetarians, but they have a fraction of our heart attack rate and they have only 40% of our cancer rate. On the average, they outlive other men by about six years."
-William Castelli, MD-Director of the Framingham Study

Joelle

Whole Grain Recipes

Here are a few recipes to add to the site- will have more soon. Have fun! Love, Mom

Whole Grain Tortillas

1 C. water

3 C. whole grain flour mixture (*see note below)

1/3 C. oil (olive oil preferred)

1 tsp. sea salt

1/2 tsp. guar gum (or xanthan gum)

Mix dry ingredients. Add all ingredients and mix until incorporated. Let rise about 30 min. Divide dough into 12 balls. Roll out on well floured surface until quite thin. Cook on hot skillet about 30 sec. on each side (or if you like them crisper, cook until browned. Add sesame seeds to the dough for a nice change of pace- these are really good crisped and used for dipping!)

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Sara's Apple Raisin Bars

Mix dry ingredients and set aside in seperate bowl:

2 C. whole grain flour mixture (*see note below)

1 tsp. Rumford baking powder

1 1/2 tsp. pumpkin pie spice

1 1/2 C. rolled oats

1/2 C. raisins

1/2 C. chopped nuts (opt.)

1/2 C. brown sugar

Mix wet ingredients:

1/2 C. Xagave

1/4 C. olive oil (or butter)

1 1/2 C. unsweetened applesauce

2 eggs

2 tsp. vanilla

Add dry ingredients in a little at a time, mix until moistened. Spray or oil 9" x 13" pan. Bake at 350 deg. for 30 min. or until toothpick comes out clean.

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Applesauce Muffins

Mix dry ingredients together and set aside:

3 C. whole grain flour mixture (*see note below)

1 1/2 tsp. mixed spices (pumpkin pie spice, or combo of allspice, ginger, nutmeg, cloves, etc.)

2 tsp. cinnamon

3/4 tsp. soda

1 T. Rumford baking powder

1/2 tsp. sea salt

Mix wet ingredients together:

2 eggs

1 C. soy milk (or almond, or rice milk)

3/4 C. honey (or Xagave) (or concentrated frozen apple juice)

2 1/4 C. unsweetened applesauce

1 C. raisins (opt.)

Mix together and let set for 10- 15 min. (to let grains soften). Spray baking cups with Pam (you'll never get them out if you don't) and fill 2/3 full. Bake at 400 deg. for 20 min. or until done. Makes 2 dozen.

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Cashew/ Orange/ Cranberry Muffins

Mix and set aside:

3 C. whole grain flour mixture (*see note below)

3/4 tsp. baking soda

1 T. Rumford baking powder

1/2 tsp. sea salt

1/2 C. cashews (or more)

Mix:

2 eggs, beaten

1 C. soy milk (or almond, or rice milk)

1 C. unsweetened applesauce

3/4 C. honey (or Xagave)

1-2 T. grated orange peel

Cook in saucepan 5-10 min., then let cool:

1 C. dried cranberries

1 C. orange juice

Mix all ingredients together. Put in sprayed baking cups filled 2/3 full. Bake at 400 deg. for 20 min. or until done. Makes 2 dozen.

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Carob Brownies

3/4 C. carob (or cocoa) powder

1/2 tsp. baking soda

3 T. cold-pressed oil (opt.)

1/2 C. boiling water

2 eggs, beaten

1 1/3 C. whole grain flour mixture (*see note below)

3/4 C. honey (or Xagave)

1 tsp. vanilla

1/2 tsp. sea salt

2/3 C. unsweetened applesauce (or 1 C. applesauce if eliminating oil)

Mix carob, baking soda, oil (?), and water in pan and cook until thickened. Beat eggs in mixing bowl, add cooled carob mixture, stir in honey or Xagave, applesauce, vanilla and salt. Beat until smooth. Add flour, beat until smooth. Let stand 15- 20 min. Spray 7" x 11" pan, put batter in pan. Sprinkle with LSA**. Bake at 350 deg. for 30 min. or until done. makes approx. 1 dozen brownies.

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*(NOTE: grains to use: kamut, spelt, barley, quinoa, rice, oats, millet or any others you feel game to try, but you may need to add a little more guar gum or xanthan gum as a binder with some combinations of grains that don't have much gluten).

**LSA=

3 parts Linseed (flaxseed), 2 parts Sunflower seeds, and 1 part Almonds ground up in food processor. Keep in refridgerator to put on salads or anything, really- for more nutrition!

P.S. Have I told you lately that I'm very proud of each one of you for making healthier life-style choices? Each one is an inspiration to another (including Dad and I)- Thanks!