Recipe - Vegan Asian Beef and Broccoli

Thought of this one in the grocery store when the wife and I looked at each other and said "Whats for dinner?"  First we already had cauliflower in the shopping cart.  Since we both love cauliflower we opted to skip the broccoli and make Asian beef(less) and cauliflower.  Oh so good!

What we need:

1 bag Gardein Beefless tips

1 bag frozen cauliflower (or fresh)

1 package Sunbird Beef & Broccoli seasoning mix 

couple tablespoons olive oil 

1 boil in bag brown rice

1 medium onion (cut in wedges - we forgot to add this and it was delicious without it - your call!)

Prepare rice according to package directions.  Prepare Sunbird beef & broccoli seasoning according to package directions and let stand until ready.  

When rice has 5-7 minutes left to cook begin other directions below.

(You may find a better way but using two saute pans worked well)

In saute pan heat a tablespoon or so of olive oil on med hi heat and add cauliflower and onion.  In a separate saute pan cook Gardein Beefless tips according to package directions.  Stir both frequently.  When beefless tips are done add to pan with cauliflower.  (*see additional hint below) Mix beef and broccoli seasoning mix (before adding to pan - it separates while sitting) and add to the saute pan with cauliflower, onion and beefless tips.  Stir fry for a minute or two until sauce thickens.  Serve over the brown rice.

* additional hint - take a little of the beef and broccoli seasoning mix and add to the pan you cooked the beefless tips in and heat it, stirring to loosen any drippings, then add this to the cauliflower, onion, beefless tips mixture for some extra flavor! 

This was really good, better then I expected and curbed a chinese food craving I have had for a couple weeks!

Enjoy!  Thanks for visiting the blog!  Until next time,

Kel      

Weight Loss Tip of The Day - EAT!

So I have some information that may or may not be helpful to people struggling with weight.  I love talking about this subject so you may see posts from time to time that touch on similar things.  So you want to lose weight?  Who doesn't.  I would venture a guess 70-80% of the population would want to lose weight - maybe its a couple pounds, maybe its a couple hundred.

First things first, losing weight is a science.  Once you understand the science your on your way.  If you really want to lose weight take a look at what your eating everyday.  Not necessarily the quantity of food but the quality.  If your "diet" looks something like this - 

Bagel and cream cheese for breakfast, 

Something from the vending machine around 10:30 'cuz your stomach rumbled, 

Lunch with clients consisting of a pasta dish with creamy white sauce and a couple breadsticks, 

An apple at 3:30 because you want to eat healthy, 

A home cooked dinner consisting of a pork chop with mashed potatoes (just the way mom used to make!)  2 spears of asparagus (your way to full from the chop and potatoes to eat all the asparagus!) and a little nibble of ice cream around 9:00 pm just for fun 

It is totally possible to make some smart changes to achieve some goals no matter what your weight loss goals are. 

Lets examine this days caloric intake shall we? 

Breakfast - This is going to be about 500-600 calories depending on the bagel and what cream cheese you use.

Morning snack - (vending machine) probably at least 200 calories

Lunch - roughly 300 for the breadsticks, 700-800 in the pasta with creamy cheesy sauce.

Apple - 70 calories Great choice!

Dinner - pork chop - 350, mashed potato - 400, asparagus - about 30

Ice cream treat - we will say 350.

OK, the total caloric intake for the day was - 2900 to 3100, knowing that look at the food choices.  Just replacing the breakfast with a slice of whole wheat toast and 2 tablespoons peanut butter saves you 200-300 for breakfast.  Morning snack?  Have a piece of fruit.  Lunch?  Skip the breadsticks for a salad (EASY on the dressing!)

The little change above done on a daily basis saves you enough calories to lose a pound a week.  Add some exercise or more exercise and burn more!

Here is my rule of thumb.  In today's world where everyone is going 1000 miles an hour from sunrise to sunset, you have to eat to lose weight.  We all should be eating 4-6 times a day, maybe more depending on your activity level and lifestyle.  You only have to make sure you eat smart and make good choices.  Just change your choices a little bit and you will see results over time.

Losing weight is a science but it is not exact science.  Everyone is different and you have to make your own choices.  If you make smarter choices you will firm up your belly!

Thanks for visiting the blog - Im positive I will write more on this subject so come again!

Until next time,

Kel          

Vegan Muscle - 5 Must Have Things

If your on the road to building your perfect body, gaining muscle and going the vegan route these five items are must haves!  To build muscle you have to have some protein.  The general rule the bodybuilding world has lived by is to build muscle, you need to eat 1 to 1.5 grams of protein per pound of body weight per day.  This, in my opinion, is probably more then is needed.  At any rate you need protein and here are the five must haves as a vegan trying to build muscle.

Oatmeal - There really isn't a better way to kick off your day.  Conventional bodybuilders have been utilizing oatmeal for eons.  To clear up any confusion we're talking about good old fashioned rolled or steel cut oatmeal - NOT the sugar laden flavored kind!  Not only is oatmeal great for your heart and cholesterol, it contains a bunch of fiber, may help fight cancer and is a great source of protein.  If you need more "sweetness" add a little pure maple syrup.  Oatmeal is a top notch way to start your day.  Oatmeal provides 7 grams of protein per serving.

Beans - All kinds of beans are excellent sources of protein.  They will definitely make you feel fuller longer, contain good amounts of fiber, may help prevent heart disease and cancers.  It doesn't matter what type of bean your eating - black, kidney, great northern, pinto they all are great!  Average serving contains 7 grams of protein.

Soy Milk - Versatile and delicious!  Make your oatmeal with it, great for cooking, smoothies, cereals and down right drinking.  Expect to get 6 grams of protein per serving.  If your using a vegan protein replacement you can double dip by mixing it with soy milk.

Nuts - Nut Butter -  After workouts theres nothing that hits the spot like whole grain toast with peanut butter or any nut butter!  If your eating right (6-8 smaller meals a day) a handfull of nuts is perfect.  4-6 grams of protein in each ounce, thats awesome!  Plus you get health benefits from them too!

Water -  You simply can not build muscle without adequate water intake.  Since water is everywhere in the body here is where you can go wrong without enough of it.  You can be lacking electrolytes in the muscles, can reduce your strength, can leave you tired and without enough water your hampering the transfer of essential nutrients to even reach muscles to help them grow.  Ya' gotta drink your water!



Thanks for visiting the blog!  Until next time,
Kel

So You Love Dairy..........No Problem!

Who doesn't?  What is a bowl of cereal without milk?  What is a pizza without cheese?  The cool thing is there are many innovating companies out there who are making it easier and easier to to get your dairy products and still stay on the vegan track.

Before I made the transition to a veganisic lifestyle, I used to hate fake milk.  At least I thought I did.  Now I hate it when we run out of almond milk!  Its a win/win for me because I adore almonds and love milk.  Soy milk isn't bad either.  Trust me I wouldn't down a glass of unflavored soy milk just for fun but it works in cereal and is awesome for cooking.  There are a ton of milk replacements out there and everyone I have had is as good if not better then true cow's milk.

Cheese is something I thought we would struggle with more then we have.  We have tried a couple cheese replacements and they have worked incredibly well in our recipe creations.  Daiya cheese is the first we tried and had great experiences with.  We just tried veggie shreds the other night for the first time and I tell you what, it melted up just like the real thing, it tasted great and worked just as good as the Daiya.

You can make some real decent flavor full cheese replacements with tofu.  Theres also a lot of new vegan friendly creations coming out everyday that will help anyone make the transition to the extent they want.  Theres even vegan cream cheese, sour cream & ice cream now.  We haven't had that yet but its on the list!  Below is a partial list of the goods:
Daiya cheese
Veggie Shreds (cheese replacement)
Almond milk
Coconut milk
Rice milk
Hemp milk
Soy milk
Vegan Gourmet (cheese, sour cream and cream cheese)        
Teese (vegan cheese)

There you have it!  Theres others out there but I do not know about them as of yet.  You can enjoy your dairy and keep it vegan, easy peasy!

Thanks for visiting the blog, until next time,
Kel

Vegan On The Run - Eating On The Go

There is something to be said for the convenience we Americans have when were on the go or traveling.  Having spent the last 12 years of my life traveling for work I know how busy and fast paced the lifestyle is.  It is also a big contributor to eating unhealthy, high calorie and fat laden foods.  That coupled with poor choices is a perfect recipe for health and weight disasters for countless Americans.
It is not an easy task to find convenient healthy food on the go.  There is light at the end of the tunnel though.  Vegan "friendly" restaurants are popping out of the wood work in every major city across the US.  With a little homework combined with the ease of todays technology you should be able to find a place suitable to your veggie/vegan palate right from your phone.
Probably the most overlooked thing about travel is what you can bring with you.  Nuts travel really well and are a super food.  Some fruits and veggies are awesome travel companions too.  If your traveling by car my favorite stops are fresh fruit and vegetable stands or road side farms.  Everything is usually super fresh and it also offers a great opportunity to get out of the car and stretch.  Granted it depends on what parts of the country your in and what time of the year it is.
More often then not if your entertaining clients or hitting a restaurant a little more upscale, you can call ahead and ask if they have veggie/vegan fare or if the chef would be up for the challenge and many would be delighted to accomodate!  When checking out a menu simply ask how dishes are prepared.  You can ask the dish be prepared by omitting certain ingredients.  Because there are so many people with food allergies this is usually not a big deal at all.  Almost always you can add items to a dish too.  Skip the meat and ask to have more or different veggies to something that strikes your fancy on the menu.  
If your at a loss on where to go or want to eat in (this usually consists of hanging around your hotel room with a microwave) you can normally find what you need at the local grocery store to make yourself a decent veggie/vegan meal.  I have worked numerous shows and events over the years and seen everything imaginable come to the buffet tables however I have also seen many healthy choices on the buffet stations as well.  When it comes to those type events you have to use your ability to choose right.  if there is nothing that works for you on the buffet station simply asking a server if they have something else available.  Don't be afraid to ask.  Most of these type events will include a pasta station.  You can create your own magic right there.  Just tell the pasta chef to use a new pan without butter and go from there.    
Now more then ever it is becoming much easier to satisfy a veggie/vegan diet on the road.  Remember the decision is yours and the options are endless.  Good luck, eat well and happy travels!
Thanks for visiting the blog!  Until next time,
Kel          

Recipe - Grilled Portobello Caps With Balsamic Tomato & Onion and Garlic Mashed Califlower

The title says it all!  Everything in this dish compliments each other, is pretty low cal and just simply it ROCKS!

What we need:
2 - large portobello mushroom caps
1/2 cup light fat free italian dressing
1/2 medium red onion
2 roma tomatoes
1/4 cup or less balsamic vinegar
1/2 head large cauliflower
salt & pepper
1 tablespoons olive oil
1/2 tablespoon Smart Balance buttery spread (more or less to taste and texture)
1/8 cup Soy milk (more or less to taste and texture)
1 tablespoon minced garlic (less or more to taste)
Whole grain thin rounds or whole grain bread of your choice (2 slices per cap)

Separate stems from caps of mushrooms if yours came with stems.  In a small bowl pour italian dressing enough to cover the bottom.  Add one cleaned mushroom cap down.  Add italian dressing to the first cap, not too much.  Set second cap the same way on top of the first again pour dressing in to cap, not too much.  Marinate in fridge until ready to use.  (6-8 hours-ish)  When ready to prepare entire meal begin by boiling cauliflower in water until fork tender.  Dice tomato and onion and add to a mixing bowl.  Add olive oil and balsamic vinegar mix well.  Refrigerate until rest is ready.  On grill pan lightly coat with olive oil and heat pan med / high.  Place mushroom caps on pan for 5 minutes per side rotating once.  If pan is too hot turn heat to medium.  What your really looking for is grille marks.  At the 4 minute mark press down on mushroom cap to flatten slightly.  Flip and repeat on other side of cap pressing down at the four minute mark.  While caps grille mash cauliflower an add Smart Balance, soy milk, garlic and salt & pepper to taste.  Mix thoroughly.  Toast rounds or bread.  Plate toast, top with mushroom cap down.  Spoon in some of the tomato, onion, balsamic mixture.  Top with other slice of toast.  Plate cauliflower.  Enjoy!

Theres no picture of this because we couldn't wait to eat it!  Portobellos make an awesome sandwich, they are meaty and delicious.  The balsamic - tomato - onion topping is stellar on these!  The toasted bun/bread make it easy to handle and keeps it all together and the garlic mashed cauliflower - simply amazing!        

Truly great eats!

Recipe - Black Bean Croquettes With Fresh Salsa

This is a great recipe that will leave you refreshed and satisfied! The salsa we made our own and I tweaked the seasoning to pack a little more flavor. Anytime you find something new to do with beans it is a welcome addition to any recipe box!

What we need:
2 - 15oz cans of black beans - rinsed
1 1/2 - teaspoon cumin powder
1 cup corn kernels - fresh, canned or frozen (thawed)
1/4 cup bread crumbs (for bean mixture)
1/3 cup bread crumbs (for coating)
2 - cups diced tomatoes
1/2 onion diced
1 - diced avocado
1/4 cup finely chopped italian parsley (divided in 2 piles, 3/4 in one pile, 1/4 in another)
1 - teaspoon chili powder (bean mixture)
1/2 - teaspoon chili powder (coating)
1/2 - teaspoon italian seasoning (bean mixture)
1 - tablespoon olive oil
salt & pepper to taste

Add beans and cumin to mixing bowl. Mash and mix until no whole beans are left. Mix in corn kernels and 1/4 cup of bread crumbs, salt, pepper and italian seasoning.
In a separate bowl combine tomatoes, onion, the larger pile of italian parsley and 1 teaspoon chili powder. Stir in one cup of tomato mixture to the bean mixture.
In another bowl combine 1/3 cup bread crumbs, 1/2 teaspoon chili powder, smaller pile of italian parsley and olive oil. Stir until all of the mixture and bread crumbs are coated with the oil.
Make 8-10 balls out of the bean mixture. Coat each ball lightly with the bread crumb mixture. Place on baking sheet and bake 20-25 minutes or until coating is golden brown color. Add avocado to the remaining tomato salsa mixture. Top and serve with salsa mixture. Enjoy!

The original recipe for these can be found here
The differences you will find are in using cilantro instead of italian parsley, no italian seasoning, and differences in spice ratios.

These babies are hearty, delicious and a nice new use of black beans.

Thanks for visiting the blog! Until next time,
Kel