Christina Pirello2013-05-18T13:31:12-04:00Christina Pirellohttp://www.huffingtonpost.com/author/index.php?author=christina-pirelloCopyright 2008, HuffingtonPost.com, Inc.HuffingtonPost Blogger Feed for Christina PirelloGood old fashioned elbow grease.If You Could Change Just One Thingtag:www.huffingtonpost.com,2013:/theblog//3.30611172013-04-12T10:55:04-04:002013-04-12T10:55:09-04:00Christina Pirellohttp://www.huffingtonpost.com/christina-pirello/
It's daunting and unrealistic to think we can change the world in a systemic way (as idealistic as we might want to be). But each action we take creates a ripple in this pond of life for the good.
As Earth Day approaches, consider this thought. If you could change one thing -- if you could control one thing, and have that change have an actual effect on life as we know it, what would you change?
If I could wave a magic wand and change one thing, it would be that man had never invented soda. Yup, soda. Liquid Satan, the Darth Vader of food.
But I digress.
We can dream all day about what we would change if we had all the power in the world, but small changes are the things revolutions are made of; small changes are what create the ripples that turn the tide.
So what can we do? If you could change one thing and change the world, would you?
Changing the food you eat can change the world.
According to The Scientific American, while we all know that cars, coal-burning electricity and factories contribute to greenhouse gas production associated with global warming, "our diets, specifically the meat in them, cause more greenhouse gases carbon dioxide (CO2), methane, nitrous oxide and the like to spew into the atmosphere than transportation or industry."
The Scientific American article also states that the United Nations Food and Agriculture Organization found that current production levels of meat contribute to 14 to 22 percent of the 36 billion tons of greenhouse gases the world produces every year.
So your half-pound burger produces the same amount of pollution as driving a 3,000-pound car nearly 10 miles.
I know; this is the place where I go all vegan on you, right? Nope. But consider this. One less meat-centric meal a week can help save the environment... not even a whole day, just a meal! It takes 2,500 gallons of water to produce a pound of meat and for each animal raised on rainforest land, about 55 square feet of forest have been destroyed.
One meatless meal a week -- the planet can breathe easier and all you changed was one thing.
You might also consider buying local when and where you can. You might think it won't make that much difference, and yet consider the amount of pollution created to get your food from the farm to your table. Whenever possible, try buying from local farmers or farmers' markets; it helps support your local rural economy and reduces the amount of greenhouse gas created when products are flown or trucked in. Even if you buy locally when farmers' markets are in season and even if it's just some of your food, you have changed one thing and made a difference on many levels.
As warm weather approaches, we tend to dine al fresco. With that comes the desire to use paper products to make life easier, but that ease comes with a price: trash that sits in a landfill. And we use so much at a garden party, barbecue or picnic. We set down cups, plates and forks; can't remember which is ours and grab new ones. More trash! Is there an option? Sure, you can set out crayons so people can decorate the cups and use them for the whole party. And did I mention it makes for some childlike fun?
It gets better. From plates to forks, bamboo to corn, you can find compostable dinnerware for any outdoor party. It's a win-win. Cleanup is simple for you and the planet.
And you changed just one thing...
From unplugging appliances not in use to turning off the water when you brush your teeth, from driving less to recycling things you no longer need, from using fewer packaged products to planting trees...
If we each could change just one thing, we could change the world.]]>Are 'Superfoods' Really That Super?tag:www.huffingtonpost.com,2013:/theblog//3.28627192013-03-13T18:26:06-04:002013-05-13T05:12:01-04:00Christina Pirellohttp://www.huffingtonpost.com/christina-pirello/
Seriously?
We are told by various experts that certain foods are powerful enough to have dramatic effects on the various health conditions that challenge us as a modern society. These foods, some common and some a bit more exotic, have been tapped as the answer to what ails us.
And I am sick to death of the whole idea.
For decades, the natural food and natural healing communities have stressed the fact that eating whole grains, vegetables, beans, nuts, seeds and fruit are therapeutic for human health. For decades this information was considered in the realm of hippie tree-huggers and was not to be taken all that seriously.
Now we have added the word "super" to some of our foods, elevating them to a special status that, quite frankly, companies are simply using as a means to more profit (think "kale power!"). Whether the food has special nutrient value is barely relevant; the goal is to make us believe it does. In this process, the confusion builds and the true meaning of food is once again lost. We drown in a sea of promises, lost in a maze of information.
The truth is simple. What you eat greatly affects your health, short and long term. We live in an environment where we are bombarded by toxins, both tangible and, well, not so much. Pesticides and GMOs compromise our food; our air is polluted; our water supply is a major source of concern. As a result, we have come to the conclusion (correctly, in my view) that foods with the highest nutrient density are our best hope of staying vital in a rather toxic world.
None of this is new information, but rather a resurrecting of ancient wisdom from cultures that paid attention to the effects of nature on human health.
And with a new fruit, vegetable, nut, seed or spice being knighted with the label "superfood" every day (or so it seems), it can be daunting to figure out just what makes a food, well, super. What do we believe? How can we tell if a food is really all that super?
The theory is that any food that is vibrant in color and freshness, nutritionally dense (meaning a rich source of protein, carbohydrates, fat, vitamins, minerals, enzymes, antioxidants, essential fatty acids, amino acids and other nutrients) qualifies as a "superfood." They are food on steroids, without the steroids. They are powerful, effective allies in our fight to hold onto our collective health.
Nutrient density and diversity are essential to a food being called a "super." The richness of the nutrients in a food and the number of different nutrients help us to understand the super-ness of a particular food. Any superfood worth the label is a rich source of phytonutrients (healthy chemical compounds that exist in plants). Finally, to qualify as "super," a food has to load the body with as many nutrients as possible and be as free as it can be of toxins like pesticides, herbicides, hormones, steroids and other chemicals.
Now, anyone worth their degree in nutrition (me included) will tell you that no one food provides everything for everybody. We will say that variety helps ensure we are getting the nutrients we need to create vital health and wellness. We will say that eating seasonal foods, organic where possible, local when you can and of course, fresh is the best ways to get the life we want from the food we eat.
But can we only create vitality with goji berries? Or quinoa? Or some other exotic ingredient that comes from a faraway land and leaves one heck of a footprint to get to our dinner plate?
The top 10 superfoods, according to WebMD, include salmon, eggs, berries, nuts, beans, sweet potatoes and broccoli.
Nothing exotic here -- just age-old, common-sense eating that is steeped in ancient wisdom, told to children by mothers since the dawn of time: Eat your veggies.
References:
Wolfe,D. (2009). Superfoods: The food and medicine of the future. California: North Atlantic Books.
Rubin, J. (2012). "What does superfood actually mean." ExtraordinaryHealth, Volume15, 26-27.
Perricone,N. (2010). Forever young: The science of nutrigenomics for glowing, wrinkle-free skin and radiant health at every age. New York: Atria Books.
For more on diet and nutrition, click here.]]>The Cook's Braintag:www.huffingtonpost.com,2012:/theblog//3.22063392012-11-30T17:10:34-05:002013-01-30T05:12:01-05:00Christina Pirellohttp://www.huffingtonpost.com/christina-pirello/
Change begins with our choices: how we move through the world, the footprint we leave, the products we consume. But nothing (in my view) will create as dramatic a change as what we choose to eat and drink.
I think we have lost our way when it comes to food. Each day we hear statistics that are scarier than anything that Stephen King could imagine. We're confused and scared witless! So we change nothing, literally paralyzed by fear and confusion... and robust health eludes us.
What if I told you that it's simple, delicious, and totally relaxing to eat foods that will nourish your body and soul, help you achieve your ideal weight, live peacefully and compassionately, and slip right past all the obstacles that keep you from making healthy choices?
We live in a culture that sets us up for failure and cashes in on our insecurities. Every television ad we see is telling us that we are losers, but if we buy their pills, perfume, lotion, burger, drink, mouthwash, clothes, or car, we will be sane, sexy, smart, funny, healthy, fit, and thin. These messages reinforce the notion that we cannot be whole, complete humans without stuff -- and lots of it.
As a result, mindless eating and unconscious living leave us eating too much of all the wrong things; we exercise too little; we depend on pharmaceuticals to keep us up and keep us down. We get into a rut.
Our life becomes routine, replete with habits that are not contributing to our health and wellness, so we have to give ourselves a good shaking up or we'll continue in this downward spiral that is typical of this culture of indulgence and convenience that is eating us alive.
To move forward, you must ask yourself what your life will be like as you change. How will your life be enhanced? Your mind is a powerful tool. Use it to your advantage.
New habits, healthy habits, can be created by reprogramming yourself and taking your brain off auto-pilot -- until you change. The key to lasting weight loss and health is to simply reinforce a new practice.
But here is the cool thing: Whatever actions you take -- and repeat -- could become automatic in as little as a mere month. Just as your present lifestyle may be killing you now, it can quickly be turned around to become your source of strength, health, and fitness.
If you have never cooked before, it can be a daunting idea. You are heading into unfamiliar territory, like a 99-pound weakling walking through a sea of muscles and tattoos for his first gym workout. But with understanding and some basic skills, in a few short sessions in the kitchen, you will be whipping up meals as though you have been cooking all your life.
When I changed my diet almost 30 years ago, I was on the clock, so to speak. I had been diagnosed with cancer and given only months to live. If I was going to affect my condition with my food choices and regain my health, I had to change and change completely.
I cleaned out my kitchen and re-stocked IT with whole grains, beans, fresh vegetables and condiments needed for my health. I was miserable, food-wise. It was unfamiliar and overwhelming. I didn't know where to begin, how to progress, how to move forward. I felt paralyzed. I hated the food. I never looked forward to a meal. I missed my frozen candy bars.
I knew I had to make this change, but I was lost in a sea of doubt and fear... and flat-tasting food.
It took about 30 days of cooking, struggling, and praying for strength before I discovered how delicious natural foods can be. It was like a veil being lifted from my eyes. I was a complete and total slave to sugar, fat, and salt. The most challenging thing in my life was giving up my devotion to sugar. I was an addict; there is no way to clean it up. I could not go no more than an hour or two without a "fix."
Now, I admit I had incentive. My choices were sugar or death. It made the commitment a bit easier emotionally, but not physically. The withdrawal symptoms were not unlike withdrawing from drugs. I struggled and fought for my life every day those first few weeks. But once I broke the stranglehold that processed food -- in particular, sugar -- had on me, it was like life began.
Changing your cupboard is the best place to begin. It was the thing that made the difference for me. If the food in your pantry is designed for health, then you are more likely to use what's on hand and eat well. You need to make it completely inconvenient to eat poorly. Look at each ingredient in your pantry and think about how you can improve the quality of it. Read labels. Remember that choosy mothers would not, in fact, ever choose Jif. Rooting out the products in your pantry and replacing them with healthy alternatives will begin the process of re-thinking your food.
You may not like the food at first, so eat well for other reasons: your daughter's wedding, your family's future, so you can play catch with your son, to avoid a heart attack, to fit into a little black dress for your high school reunion, to avoid cancer or diabetes. Choose a reason that will motivate you to eat well and will keep you motivated until your taste buds adjust and you discover the truly delicious nature of a diet of plant-based, whole, unprocessed foods. You may not want to change for the esoteric love of the planet or because I tell you parsnips are sweetly delicious. You are more likely to change your food if you think it can alter your future, help you avoid disease or lose weight.
For more on personal health, click here.]]>Kellogg's New Pitch: From Seed to Spoon. Really?tag:www.huffingtonpost.com,2012:/theblog//3.20665142012-11-02T15:12:36-04:002013-01-02T05:12:01-05:00Christina Pirellohttp://www.huffingtonpost.com/christina-pirello/
Maybe, but there's more to the story... and to the seed of which they speak.
When Kellogg's purchased the natural brand Kashi, they took quite a bit of heat for GMO ingredients in the cereals and then gained tremendous goodwill when they removed GMOs from Kashi. However, their very public opposition to Prop 37 could blow that out of the water.
So what's up? Why would Kellogg's spend more than $790,000 to defeat Prop 37?
After all, we all know that the basic essence of the bill is to give consumers more information on labels -- that if your product contains GMO ingredients, we have the right to know that. It will simply allow us to make more informed choices about our food. If we can choose foods without salt, for instance, should we not have the same right to choose foods with or without GMOs?
What could be so bad that Kellogg's, the owner of natural brands, would spend close to a million dollars to defeat Prop 37?
The Organic Consumers Association has called Prop 37 "The Food Fight of Our Lives" because mandatory labeling would put an end to the unethical practice of marketing GMO-tainted foods as "natural." Food manufacturing giants understand all too well that if Prop 37 passes in California, the rest of the country will follow suit and before you know it all of us pesky consumers will have a choice because we will know what is in our food... and choose to buy it or not.
And what has this to do with Kellogg's marketing campaign? Plenty!
According to the Union of Concerned Scientists, Kellogg's Corn Flakes are among the many products that are suspected of containing GMO ingredients. So there is, in my view, probably more to the seed that is on its way to your spoon than you think.
Is it just coincidence that Kellogg's has launched this new ad campaign now, as we stand poised to make a decision that will be a complete game-changer for the food world? I sincerely doubt that.
Placing ads with cornfields sparkling in the sun and families gathered around the breakfast table enjoying cornflakes while a contented mother looks on is simply a ploy to pull the wool over our eyes. It's simply an attempt to manipulate our emotions and cloud reality.
And the reality is simple and scary. For all the ads showing mother nature at her most glorious, Kellogg's Corn Flakes are anything but natural and anything but good for us.
Show your support for Prop 37 by purchasing products from those companies who tell us the truth and boycotting the ones who are working tirelessly to defeat your right to know what is in your food.
For more healthy living health news, click here.]]>Being Vegan Enoughtag:www.huffingtonpost.com,2012:/theblog//3.17526282012-08-08T18:56:10-04:002012-10-08T05:12:32-04:00Christina Pirellohttp://www.huffingtonpost.com/christina-pirello/
Now before you get your organic cotton panties in a twist, hear me out.
I was reading an article recently, written by a good friend of mine, someone I love and adore, respect and admire. It doesn't matter what or where. That's not the point here. I was so upset by what I read that I thought my head would explode. Maybe it's me, but the attitude he displayed in the piece showed me arrogance and intolerance underneath the supposed compassion he professed.
The article was all about the word vegan and its proper use. You may say, huh? I did. I often say that I am not "vegan enough" for most vegans. Sadly, it may be true. Apparently, you may only use the word "vegan" to describe yourself if you choose this compassionate way of living in order not to contribute to cruelty to animals. (It's apparently okay to be mean to people, just not animals.)
And before anybody goes nuts and writes me about compassion and animals, I am all in for that, activism and all, so save your breath.
The article said that according to Donald Watson's description of veganism (he being the founder and definer of the movement that splintered off from vegetarian groups over the use of dairy foods) vegans are those who choose this life to prevent, or at least not contribute to, cruelty to animals. To this line of thinking, the article went on to say that if you are choosing vegan living for personal health or environmental causes, then it would serve better to say that you eat a "plant-based diet" and leave the word "vegan" to those who are truly committed to the cause. And why? Because you might change your mind and give veganism a bad name... or so that was implied by the tone of the piece.
Here's my beef (yes, I know...) with this thinking. I am a long-time teacher of vegan/macrobiotic cooking, and many of the students who have come through classes were not looking to change their thinking completely. Most of them were just trying to get a bit healthier, and since I make this look so easy, delicious and fun on television, they wanted to give it a go. Most of them didn't know what they were getting into, but many of them changed their lives and now embrace vegan living, compassionately in harmony with the world around them. Some chose to eat a vegan diet, but not embrace activism. By this author's thinking, I should have turned them away, advised them to take a different approach and come back to me when they had their priorities in order. After all, it's only about the animals if you are vegan, right?
To ignore personal transformation and to discount the idea that transformation begins with the physical is silly and arrogant, to say the least. If some vegans remain aloof and exclusive, shunning everyone who doesn't embrace the cause of animal rights, they don't get to wonder why people are not flocking to join them. They seem to forget that change, true change, has to occur at the most primal, visceral level... in the form of physical transformation.
When people are drawn to plant-based eating, it is most often for personal health, but how else can we truly transform our thinking, our hearts, our very beings if we do not first make our bodies healthy and strong and feel for ourselves the power of natural plant-based food? From that physical transformation, the human psyche is freed to think about loftier ideals and to contemplate the plight of the world and all the living beings in it.
We all have to start somewhere. If personal health is what draws you to vegan living, then I welcome you with open arms. By virtue of mere diet change, people who choose veganism for all the "wrong reasons" change themselves, reduce cruelty, grow more compassionate as their bodies heal and strengthen, and they leave a lighter footprint on our fragile planet... oh, and they care for the welfare of animals.
It seems to me that some of us vegans have lived too long in a bubble, surrounding ourselves only with people of similar thinking. Many have lost touch with the idea of reaching out, in compassion, to other humans and helping them along in their path of life.
Buddha said that the responsibility of each man, woman and child is to make the lives of those around them better and to aid each living being we meet on its path to enlightenment. Each person we meet is a gift to us and we a gift to them. But if we push them away because they make choices differently than we do, then how can we ever inspire them?
And before you get all up in my face about veganism being something we should all aspire to, well, maybe it is. Being vegan doesn't make you better or smarter than anyone else, but it allows you to live a bit lighter on the planet, which is a good thing. Properly balanced, it helps you live a healthier life so you may not be a burden on our health care system. So... maybe it is something we should aspire to being.
But if being "vegan enough" means shunning the brilliant humans I meet because they choose their vegan lifestyle for health, then I think I am happy to fall short of the standards set by this exclusive sect. I prefer to welcome all people, students, friends and family to my lifestyle and see how physical change transforms them to live lives of compassion and peace. Semantics mean little to me when health, peace and the lives of living things are at stake.
For more on veganism, click here.]]>Vegetable Abundancetag:www.huffingtonpost.com,2012:/theblog//3.15717242012-06-06T15:31:55-04:002012-08-06T05:12:10-04:00Christina Pirellohttp://www.huffingtonpost.com/christina-pirello/
"So all you eat are vegetables?" she asked, genuinely interested and perplexed. At first, all I could think was that she did a great imitation of Julia -- but she was Julia and I was dumbstruck.
Her words have stuck with me for years. As perplexed as she was, I was sure as I am about the use of vegetables in my diet. For me, there can never be enough, and there is never any shortage of variety and interest to keep me inspired.
What is it about vegetables that enchant me season to season, with no end in sight to this honeymoon-like state of culinary bliss? Plants have the most important job on Mother Earth -- they work to supply the planet with oxygen as they purify the air of carbon dioxide, which they, in turn, absorb through photosynthesis. And since we, as animals, take in oxygen and release carbon dioxide, plants make the perfect partner for humanity.
Plants only get more delicious with an innate ability to transform light into useable energy, which they can store for later use; plants are our most significant source of vitality, as we consume their energy and convert it into fuel. Vegetables are the original source of protein, carbohydrates and other complex molecules of nutrition, which means they contain within their humble seeds, stalks, stems, roots, leaves and flowers all the vital components necessary for animal life to thrive. Without plant life, our beautiful, fragile planet would be a barren, sterile sphere.
Still not convinced to eat more plants? Skip the science and picture the bustling activity of open-air markets, bins overflowing with the harvest of the land. From backyard gardens to busy farm markets, wherever fresh vegetables, fruit and herbs of the season are cultivated and shared, an engaging way of life is created, one that puts us back in direct contact with the planet we call home. From robust greens and delicate herbs to succulent tomatoes, strong, sweet roots and fresh seasonal fruits... if that doesn't inspire us, I'm not sure what will.
Planting your own garden, even if it's just a few herbs in containers, as well as making early-morning trips to area farm markets will give you a sense of abundance that is unparalleled. Even supermarkets feature locally grown fresh produce, as the demand for such lively fresh food grows.
For me, the recipe is secondary to the choosing of ingredients -- and that is especially true with vegetables. No amount of culinary skill can revive vegetables that are bereft of their vitality, even creating complex sauces and dressings as disguises. Freshly harvested, organic, locally-grown vegetables are always my first choice with commercial and organic choices from outside my region used solely to fill in the gaps. Over the years I have discovered that the handling of a vegetable in the kitchen, the actual preparation of it for a dish, is far less important to taste than the quality of it. Where and how it was grown, when it was harvested, and how long it has taken to get from the soil to your cutting board will have a greater impact on a recipe than how you season it. Cooking is only a bit player in the drama of the kitchen.
How do you get the best quality vegetables and fruits on your dining table? Shop where you know the food is freshest -- a farm market, a cooperative market or better quality supermarkets. (Although in truth, you can find veggies in the smallest bodega these days.) Decide your final menu after you have shopped, not before. Free yourself to look for the most vital and beautiful produce you can find and build your meals around them. Buy produce that is locally grown and organic (as much as possible), choosing the ingredients that look freshest, like they could jump out of the bin into your cart.
Thinking of vegetables this way makes cooking an entirely different experience. Handling fresh, vital, living food is so inspiring that you will want to cook. You will never tire of washing beautiful vegetables, as their vibrant colors blind you with their life. Smell them; caress them; taste them in their raw form so that you become familiar with how they will behave in a dish. You will come to the realization that fresh, vital foods require very little effort and little enhancement. Complex cooking methods, heavy sauces and overwhelming preparation time will be a thing of the past in your fresh kitchen -- and your results will be yummy.
Cooking vegetables is the key to our vitality, to enlivening our being. With vegetables in our diet, anything is possible. Can you imagine a more delicious way to follow the path to your dreams? A few recipes to get you going? Of course!
Spring Vegetable Barley Soup Makes 4-5 servings
1 tablespoon extra-virgin olive oil
1 small leek, split lengthwise, rinsed free of dirt, diced
Sea salt
2 medium carrots, diced
2 cups sliced fresh shiitake mushrooms
2 new potatoes, unpeeled, diced, do not peel
1 small zucchini, diced
½ cup pearled barley, rinsed well
4 cups spring or filtered water
2 tablespoons sweet white miso
Several leaves fresh dandelion, coarsely chopped
Grated zest of 1 fresh lemon
Place oil and leek in a soup pot over medium heat. When the leek begins to sizzle, add a pinch of salt and sauté for 2 minutes. Stir in carrots and a pinch of salt and sauté for 1 minute. Stir in mushrooms and, a pinch of salt and sauté for 2 minutes. Stir in potatoes and a pinch of salt and sauté for 1 minute. Stir in zucchini and a pinch of salt and sauté for 1 minute. Add barley and water and bring to a boil. Cover; reduce heat to low, and simmer for 15-20 minutes, until the barley is soft. Remove a small amount of broth and dissolve miso. Stir back into soup and simmer (do not boil) for 3-4 minutes more. Stir in dandelion and lemon zest just before serving.
Crunchy Tuscan Kale Salad Makes 3-4 servings
1 bunch Tuscan kale (also called lacinato or dinosaur, but regular kale will work)
1 teaspoon extra- virgin olive oil
¾ cup coarse bread crumbs
1 clove fresh garlic, minced
½ teaspoon sea salt
⅛ teaspoon cracked black pepper
Pinch crushed red pepper flakes
3 tablespoons extra- virgin olive oil
Juice from ½ fresh lemon
Rinse the kale leaves and towel dry. Shred the kale leaves, removing the stems if they are thick.
Place a teaspoon of oil in a skillet over medium heat. Sauté the bread crumbs until golden brown, about 3 minutes. Set aside.
Mix together garlic, salt, pepper, red pepper, oil, and lemon juice. Adjust seasonings to your taste and mix well.
Summer Sea Veg Salad Makes 3-4 servings
1 large cucumber, unpeeled and thinly sliced into rounds, do not peel
2 cups cherry tomatoes, halved
1 ripe, but firm avocado, pitted and diced
3-4 springs fresh basil, coarsely chopped
2 cups baby spinach, rinsed well
½ cup torn dulse leaves
Avocado oil
Soy sauce
Cracked black pepper
Juice of ½ fresh lime
Combine cucumber, tomatoes, avocado, basil, spinach, and dulse in a salad bowl. Whisk together oil, soy sauce, pepper, and lime juice. Adjust seasonings to your taste. Toss dressing gently with salad, taking care not to break avocado. Serve at room temperature or chilled.]]>What to Eat Instead of Meat: 10 Veg Recipes to Satisfy Your 'Meat Tooth'tag:www.huffingtonpost.com,2012:/theblog//3.15038282012-05-14T09:21:20-04:002012-08-31T10:48:31-04:00Christina Pirellohttp://www.huffingtonpost.com/christina-pirello/
And now with "pink slime," hormones, antibiotics and steroids in our meat, people are wondering more and more about what's really in our food.
On the other hand, we love the satisfaction of meat. Try some of these vegan options and see if you are not just as satisfied. Your body with thank you with better health.
Portobello Burgers with Guacamole
Makes 4 servings
Extra-virgin olive oil
4 medium portobello mushrooms, stems removed
1 red onion, thinly sliced lengthwise into half-moons, from top to bottom
3 cloves fresh garlic, minced
Sea salt
Cracked black pepper
Balsamic vinegar
Guacamole
2 avocadoes, halved, pits removed, mashed
2 plum tomatoes, diced
Juice of ½ fresh lemon
Generous pinch chili powder
4 whole grain burger buns, lightly toasted
4 romaine lettuce leaves
2 large tomatoes, cut into thick slices
Brush mushrooms with oil and sprinkle lightly with salt and pepper. Heat a large skillet over medium heat. Lay mushrooms in the hot skillet and cook until tender, about 4 minutes per side. Transfer to a plate, cavity side up, and cover lightly with foil to keep warm.
In the same skillet, place a small amount of oil, onions and garlic over medium heat. When the onions sizzle, add a pinch of salt and pepper and sauté until soft, about 5 minutes.
While the onions cook, make the guacamole. Combine the mashed avocado with tomatoes, lemon juice, and chili powder with salt to taste.
Spread the guacamole on the bottom half of each burger bun. Lay a slice of lettuce on the guacamole, add a tomato slice and then the portobello. Lay the top half of the bun on top. Serve immediately.
Spicy Black Bean Burgers
Makes 4 burgers
1 (15-ounce) can of black turtle beans, drained and rinsed well
½ red onion, finely diced
3 cloves fresh garlic, crushed
1 teaspoon hot sauce
½ red bell pepper, roasted, peeled, and diced
½ teaspoon cayenne pepper
½ cup silken tofu, pureed
Sea salt
Cracked black pepper
1 cup whole wheat bread crumbs
Avocado oil for frying
Romaine lettuce leaves for serving
2 tomatoes, diced
3 sprigs fresh flat-leaf parsley, coarsely chopped
1 tablespoon extra-virgin olive oil
Mash the beans with a fork in a large bowl and mix in onions, garlic, hot sauce, red pepper, cayenne, tofu, and salt and pepper to taste. Fold in bread crumbs in small amounts to hold the burgers together (you may not need the whole cup). As soon as the burger mixture holds together, stop adding bread crumbs or the burgers will be too dry. Form the bean mixture into thick patties.
Heat about ½-inch oil in a deep skillet and fry the patties until firm, about 4 minutes on each side. You can also grill them over medium heat on a gas grill.
To serve, arrange lettuce leaves on plates with the burger in the middle of the leaf. Mix together the tomatoes, parsley and olive oil. Mound the tomato mixture in the center of each burger and serve.
You can also serve these in the traditional manner on a bun with the usual condiments.
Pinto Bean and Mushroom Burgers with Salsa
Makes 4 full-size burgers or 8 sliders
2 tablespoons extra-virgin olive oil
1 red onion, diced
3 cloves fresh garlic, crushed
4-5 scallionwhole green onionss, coarsely chopped
Sea salt
Cracked black pepper
½ teaspoon ground cumin
½ teaspoon paprika
½ teaspoon chili powder
1 cup coarsely chopped fresh mushrooms
1 (15-ounce) can pinto beans, drained and rinsed well
3-4 sprigs fresh basil, leaves removed, finely minced
Avocado oil
4 whole wheat pita breads, split open
Dijon mustard
Romaine lettuce leaves
2 tomatoes, cut into slices
Handful of broccoli sprouts (optional)
Place oil, red onion, and garlic in a deep skillet over medium heat. When the onions begin to sizzle, add the green onions, a pinch of salt and pepper and sauté for 2 to 3 minutes. Add cumin, paprika, chili powder and chopped mushrooms, another pinch of salt and sauté until the mushrooms are tender, about 5 minutes. Transfer to a mixing bowl and set aside.
Mash the beans with a fork or potato masher until well smashed. Stir into the mushroom mixture and add basil and salt and pepper to taste. Mix very well.
Form the mixture into patties that are traditional burger-size. Heat about ¼-inch oil in a deep skillet and fry the burgers for 4 minutes on each side, turning once to ensure even browning.
To serve, split pita breads and spread one side with mustard. Lay lettuce leaves and a tomato slice in each pita. Slide the burger into the pita, top with sprouts and serve.
Chickpea Cutlets
Makes 3-4 servings/patties
1 cup cooked or canned organic chickpeas
2 tablespoons avocado oil, plus more for pan-frying
½ cup high-gluten flour*
½-¾ cup whole wheat breadcrumbs
Spring or filtered water
1-2 tablespoons soy sauce
2 cloves fresh garlic, crushed
½ red onion, finely minced
1-2 tablespoons soy sauce
½ teaspoon smoked paprika
¼ teaspoon rubbed, dried sage
Corn meal, for breading
Place chickpeas and 2 tablespoons oil in a mixing bowl and mash to form a creamy texture and break the beans. Stir in flour and, breadcrumbs. Slowly add water, mixing, until a stiff texture forms. Knead for 2 minutes to activate gluten. Fold in garlic, onion, soy sauce to taste, paprika, and sage.
Form the mixture into 4 patties and dredge them in corn meal.
Heat a generous amount of oil in a flat-bottomed skillet. When the oil is hot, pan fry the patties, turning them once to ensure even browning and a crisp crust at the edges, 6-7 minutes per side. Turn them when the edges are browned and the patties are firm. Drain on paper and serve.
You can also bake these if you do not want to fry, but they are not as satisfying. You simply brush the patties with oil and bake at 375°Fo for 20 minutes; flip and bake 8-10 minutes on the other side.
*High-gluten flour can be purchased in natural food stores or online at Bob's Red Mill.
Wise Guy Chili
Makes 3-4 servings
Extra-virgin olive oil
3 cloves fresh garlic, minced
1 red onion, diced
Sea salt
3-4 teaspoons chili powder (or to your taste)
Scant pinch smoked paprika
1 stalk celery, diced
1 small can chopped green chilies
1 (32-ounce) can diced tomatoes
2 tablespoons tomato paste
2 squares dark chocolate (non-dairy), coarsely chopped
½ cup quinoa, rinsed well
1 cup dried pinto or borlotti beans, rinsed well
1 bay leaf
Spring or filtered water
Cracked black pepper
2-3 sprigs fresh flat-leaf parsley, coarsely chopped
Place a small amount of oil along with garlic and onion in a soup pot over medium heat. When the onion begins to sizzle, season with a pinch of salt, chili powder to taste (it gets hotter as it cooks), and paprika and sauté for 2-3 minutes. Stir in celery, a pinch of salt and sauté for 1 minute. Add chilies, tomatoes, tomato paste, and chocolate and stir well. Add quinoa, beans, bay leaf, and 3 cups of spring or filtered water. Cover and bring to a boil. Reduce heat to low and cook for 1 hour or until the beans are soft. Season to taste with salt and pepper and simmer for 3-4 minutes more. Remove bay leaf and serve garnished with fresh parsley.
Veg Head Pot Pie
Makes 3-4 servings
Crust*
1 ¼ cups whole wheat pastry flour
Pinch sea salt
⅓ cup avocado oil or vegan buttery spread like Earth Balance
Cold spring or filtered water
Filling
2 cups spring or filtered water
4-6 small new or fingerling potatoes, unpeeled and diced, do not peel
½ head cauliflower, broken into small florets
4 medium carrots, diced
1 zucchini, diced
½ cup frozen corn
2 slices packaged baked tofu
⅓ cup whole wheat pastry flour
Sea salt
Cracked black pepper
Generous pinch rubbed, dried sage
Generous pinch cumin
Preheat oven to 425°F and lightly oil four 10-to-11-ounce ramekins, including the top rim.
Make the crust. Combine flour with salt and cut in oil with a fork to create the texture of wet sand. Slowly add water to create a crust dough that just holds together. Knead a couple of times; gather into a ball and wrap in plastic. Set aside while preparing vegetables.
Bring water to a boil and cook potatoes for 5 to 6 minutes. Remove with a slotted spoon and drain and transfer to a mixing bowl. In the same water, cook cauliflower for 4 to 5 minutes. Remove with a slotted spoon. Drain and transfer to the bowl with potatoes. In the same water, cook carrots for 3 to 4 minutes.
Drain, reserving the broth, and transfer the carrots to the bow with the potatoes and cauliflower.
Reserve broth. Gently stir in zucchini, corn and baked tofu. Set aside.
Place broth on low heat. Combine flour with salt and pepper to taste, sage, and cumin. Whisk flour mixture into broth and cook, whisking constantly until it thickens, about 3 to 4 minutes. Pour thickened broth over vegetables and mix gently to combine. Spoon vegetables evenly into ramekins.
Divide the crust into four equal pieces and roll them out to be slightly bigger than the ramekins. Lay an crust over the top of each filled ramekin and pleat the outer edges of the crust. Make four small slits in the crust to allow steam to escape.
Place ramekins on a baking sheet and bake until the crust is golden brown and the filling it bubbling, about 25 minutes. Serve hot.
*You can purchase ready-made whole wheat pie crusts and cut them into the sizes needed for these individual pot pies or use the crust as they are to create full-size pies.
Tempeh Reuben
Makes 2 sandwiches
Dressing
1 cup vegan mayo, like Veganaise
⅓ cup natural ketchup (no sugar or artificial additives)
½ teaspoon garlic powder
½ teaspoon onion powder
Generous pinch sea salt
3 tablespoons natural sweet pickle relish
Reuben
Avocado oil
8-ounce tempeh block, sliced in half and then in half thicknesses, making 4 pieces
4 slices whole grain rye bread
2 slices vegan Swiss cheese
2-3 tablespoons natural sauerkraut
Make the dressing, adjusting seasonings to your taste. Set aside.
Place oil in a skillet to cover the bottom of the pan. Lay tempeh slices in the oil over medium heat and cook until browned, about 4 minutes. Turn and brown on the other side, about 4 minutes. Transfer to a plate. In the same skillet, lay the bread slices with the cheese on two of them. Allow the cheese to melt as the bread toasts.
Remove the bread from the skillet and spread with dressing. Place two pieces of tempeh on top of the cheese. Spoon sauerkraut on top of the tempeh. Lay bread with melted cheese on top to close the sandwich. Slice diagonally and serve hot.
Philly "Cheesesteak"
Makes 4 sandwiches
Extra-virgin olive oil
1 red onion, thinly sliced into half-moons from top to bottom
Sea salt
3 roasted red peppers, thinly sliced
1 pound package seitan, shredded
4 whole grain hoagie rolls, split lengthwise
1 8-ounce package vegan "cheese," shredded
Almond or soy milk
Place a small amount of oil in a skillet over medium heat. Sauté onion, with a pinch of salt until wilted, about 2 minutes. Stir in roasted red peppers, season with salt to taste, and sauté for 2 minutes more.
Transfer to a bowl and wipe out skillet.
Place a small amount of oil in the same skillet. Sauté seitan, with a light seasoning of salt until browned, about 4 minutes. Transfer to a plate and wipe out skillet one more time.
Lay rolls, cut side down, in the oily skillet and cook over medium-low heat until the bread browns lightly. Remove from skillet.
While the rolls brown, make the sauce. Place cheese, enough milk to cover, and salt to taste in small saucepan and cook, whisking, until cheese is melted and the sauce is thick and creamy.
To assemble, lay rolls open, mound seitan, pepper, and onion on each and spoon cheese sauce over top.
Beefcake Stew
Makes 3-4 servings
1 pound seitan, cut into 1-inch cubes
⅓ cup arrowroot
Sea salt
Cracked black pepper
3 tablespoons extra-virgin olive oil
3 red onions, quartered
4 carrots, chunk cut
2 parsnips, chunk cut
1 large can (16 ounce) diced tomatoes
2 bay leaves
Spring or filtered water
4 medium Yukon gold potatoes, cubed
1 cup frozen peas
Cube seitan. Combine arrowroot with a generous pinch of salt and pepper. Dredge seitan in arrowroot mixture and set aside.
Heat oil in a heavy pot and pan fry seitan pieces until the coating is crispy, about 5 minutes. Add onions, carrots, parsnips, tomatoes, and bay leaves. Season lightly with salt and pepper and add water to almost cover ingredients. Bring to a boil, cover, reduce heat to low and cook for 20 minutes.
Add potatoes, adjust seasonings to your taste, and cook until potatoes are tender, about 20 minutes more. Add more water, if needed to keep a stewlike consistency. Remove bay leaves, stir in peas, and cook 5 minutes more. Stir gently to combine and serve hot.
Egg-less Salad
Makes 3-4 servings
1 pound extra firm tofu, hand-crumbled
2 roasted red bell peppers, diced
2 stalks celery, diced
1 small carrot, shredded
4 whole green onions,, diced
½ cup vegan mayonnaise, like Veganaise
2-3 sprigs fresh flat-leaf parsley, finely chopped
1 teaspoon garlic powder
¼ teaspoon turmeric
1 tablespoon Dijon mustard
1 teaspoon sea salt
½ teaspoon cracked black pepper
Combine tofu with peppers, celery, carrot and green onions.
Make the dressing by mixing mayo, parsley, garlic powder, turmeric, mustard, salt, and pepper. Adjust seasonings to taste. Stir into tofu mixture to combine. Chill completely before serving on bread or crackers.]]>Ten Classic Recipes Made Healthiertag:www.huffingtonpost.com,2012:/theblog//3.14153072012-04-11T12:30:43-04:002012-08-31T10:48:31-04:00Christina Pirellohttp://www.huffingtonpost.com/christina-pirello/
It just ain't so... and these recipes are proof!
Mac and Cheese
There are lots of vegan recipes for mac and cheese but a lot of them have ingredients that I don't really like. They're complicated and the results make the dish seem unfamiliar. In this version, the techniques are the same but the ingredients are healthier and just as delicious.
Topping
2 tablespoons vegan buttery spread, like Earth Balance
½ cup whole wheat bread crumbs
½ cup almond meal
Preheat oven to 350°F and bring a pot of water to a boil with a generous pinch of salt.
Place vegan spread in an oven-proof Dutch oven (that is oven proof) over medium heat. As the spread melts, stir in flour, vegan cheese, and almond milk. Whisk into a smooth paste. Season to taste with sea salt and whisk in garlic powder, paprika, turmeric and black pepper to taste. Whisk very well.
While the sauce cooks and when the water boils, cook macaroni until about 80 percent done. Stir pasta into sauce, mixing gently to coat evenly.
In a small saucepan, melt vegan spread and mix in bread crumbs and almond meal. Top the macaroni mixture with the bread crumb mixture and bake for 30 to 35 minutes, until the cheese is bubbling and the topping is browned.
Spicy Black Bean Burgers
There's something wonderfully meaty and satisfying about a burger made from beans. And the spice in these babies is just the ticket to getting meat off the table without much of a fuss. The lack of saturated fat and density of nutrients makes these burgers the perfect entrée.
Makes 4 burgers
1 (15-ounce) can of black turtle beans (organic if possible), drained and rinsed well
½ red onion, finely diced
3 cloves fresh garlic, crushed
1 teaspoon hot sauce
½ red bell pepper, roasted, peeled, and diced
½ teaspoon cayenne pepper
½ cup silken tofu, pureed
Sea salt
Cracked black pepper
1 cup whole wheat bread crumbs
Avocado oil for frying
Romaine lettuce leaves for serving
2 tomatoes, diced
3 sprigs fresh flat-leaf parsley, coarsely chopped
1 tablespoon extra- virgin olive oil
Mash the beans with a fork in a large bowl and mix in onions, garlic, hot sauce, red pepper, cayenne, tofu, and salt and pepper to taste. Fold in bread crumbs in small amounts to hold the burgers together (you may not need the whole cup). As soon as the burger mixture holds together, stop adding bread crumbs or the burgers will be too dry. Form the bean mixture into thick patties.
Heat about ½-inch oil in a deep skillet and fry the patties until firm, about 4 minutes on each side. You can also grill them over medium heat on a gas grill.
To serve, arrange lettuce leaves on plates with the burger in the middle of the leaf. Mix together the tomatoes, parsley and olive oil. Mound the tomato mixture in the center of each burger and serve.
Note : You can also serve these in the traditional manner on a bun with the usual condiments.
Wise Guy Chili
My Uncle Ralph, a true wise guy, used to make the best chili. And served with my Aunt Laura's home- baked bread, it was the "hit" of the "family." My vegan version is just as spicy as Uncle Ralph's but won't shorten your lifespan, since it has no saturated fat to clog your arteries.
Makes 3 to 4 servings
Extra- virgin olive oil
3 cloves fresh garlic, minced
1 red onion, diced
Sea salt
3-4 teaspoons chili powder (or to your taste)
Scant pinch smoked paprika
1 stalk celery, diced
1 small can chopped green chilies
1 (32-ounce) can diced tomatoes
2 tablespoons tomato paste
2 squares dark chocolate (non-dairy), coarsely chopped
½ cup quinoa, rinsed well
1 cup dried pinto or borlotti beans*, rinsed well
1 bay leaf
Spring or filtered water
Cracked black pepper
2-3 sprigs fresh flat-leaf parsley, coarsely chopped
Place a small amount of oil along with garlic and onion in a soup pot over medium heat. When the onion begins to sizzle, season with a pinch of salt, chili powder to taste (it gets hotter as it cooks), and paprika and sauté for 2-3 minutes. Stir in celery, a pinch of salt and sauté for 1 minute. Add chilies, tomatoes, tomato paste, and chocolate and stir well. Add quinoa, beans, bay leaf, and 3 cups of spring or filtered water. Cover and bring to a boil. Reduce heat to low and cook for 1 hour or until the beans are soft.
Season to taste with salt and pepper and simmer for 3-4 minutes more. Remove bay leaf and serve garnished with fresh parsley.
Veg Head Pot Pie
Loaded with antioxidants and none of the ingredients we don't want, like saturated fats, hormones, or steroids found in meat, this truly is comfort food. If you family isn't wild about veggies, then this is the recipe for you. Who can resist veggies topped with a flaky crust in their own individual cup?
Makes 3-4 servings
Crust*
1 ¼ cups whole wheat pastry flour
Pinch sea salt
⅓ cup avocado oil or vegan buttery spread like Earth Balance
Cold spring or filtered water
Filling
2 cups spring or filtered water
4-6 small new or fingerling potatoes, unpeeled and diced, do not peel
½ head cauliflower, broken into small florets
4 medium carrots, diced
1 zucchini, diced
½ cup frozen corn
2 slices packaged baked tofu
⅓ cup whole wheat pastry flour
Sea salt
Cracked black pepper
Generous pinch rubbed, dried sage
Generous pinch cumin
Preheat oven to 425°Fo and lightly oil four 10- to -11-ounce ramekins, including the top rim.
Make the crust. Combine flour with salt and cut in oil with a fork to create the texture of wet sand.
Slowly add water to create a crust dough that just holds together. Knead a couple of times; gather into a ball and wrap in plastic. Set aside while preparing vegetables.
Bring water to a boil and cook potatoes for 5-6 minutes. Remove with a slotted spoon and Drain and transfer to a mixing bowl. In the same water, cook cauliflower for 4-5 minutes. Remove with a slotted spoon. Drain and transfer to the bowl with potatoes. In the same water, cook carrots for 3-4 minutes. Drain, reserving the broth and transfer the carrots to the bowl with the potatoes and cauliflower. Reserve broth. Gently stir in zucchini, corn and baked tofu. Set aside.
Place broth on low heat. Combine flour with salt and pepper to taste, sage and cumin. Whisk flour mixture into broth and cook, whisking constantly until it thickens, about 3-4 minutes. Pour thickened broth over vegetables and mix gently to combine. Spoon vegetables evenly into ramekins.
Divide the crust into 4 equal pieces and roll them out to be slightly bigger than the ramekins. Lay a crust over the top of each filled ramekin and pleat the outer edges of the crust. Make 4 small slits in the crust to allow steam to escape.
Place ramekins on a baking sheet and bake until the crust is golden brown and the filling it bubbling, about 25 minutes. Serve hot.
*You can purchase ready-made whole wheat pie crusts and cut them into the sizes needed for these individual pot pies or use the crust as they are to create full- size pies.
Tempeh Reuben
The key to a good Reuben is the thousand island dressing, in my view anyway. A traditional Reuben is loaded with meat and cheese, but it's really the oozy dressing we love so much... in this vegan version, you'll whip up a creamy dressing in no time with none of the stuff in the bottled versions that you might not want.
Makes 2 sandwiches
Dressing
1 cup vegan mayo,( like Veganaise)
⅓ cup natural ketchup, (no sugar or artificial additives)
½ teaspoon garlic powder
½ teaspoon onion powder
Generous pinch sea salt
3 tablespoons natural sweet pickle relish
Reuben
Avocado or extra virgin olive oil
8-ounce tempeh block, sliced in half and then in half thicknesses, making 4 pieces
4 slices whole grain rye bread
2 slices vegan Swiss cheese
2-3 tablespoons natural sauerkraut
Make the dressing, adjusting seasonings to your taste. Set aside.
Place oil in a skillet to cover the bottom of the pan. Lay tempeh slices in the oil over medium heat and cook until browned, about 4 minutes. Turn and brown on the other side, about 4 minutes. Transfer to a plate. In the same skillet, lay the bread slices with the cheese on 2 of them. Allow the cheese to melt as the bread toasts.
Remove the bread from the skillet and spread with dressing. Place 2 pieces of tempeh on top of the cheese. Spoon sauerkraut on top of the tempeh. Lay bread with melted cheese on top to close the sandwich. Slice diagonally and serve hot.
Philly "Cheesesteak"
"Wit or Witout" is the phrase most associated with Philly cheesesteaks, and refers to with or without onions. My version is "witout" meat and "witout" Cheese Whiz (God forbid) -- no saturated fat or compromised ingredients but "wit" all the flavor and texture you love.
Makes 4 sandwiches
Extra- virgin olive oil
1 red onion, thinly sliced thin into half moons from top to bottom slices
Sea salt
3 roasted red peppers, thinly sliced
1 pound package seitan, shredded
4 whole grain hoagie rolls, split lengthwise
1 8-ounce package vegan "cheese," shredded
Unsweetened almond or soy milk
Place a small amount of oil in a skillet over medium heat. Sauté onion, with a pinch of salt until wilted, about 2 minutes. Stir in roasted red peppers, season with salt to taste, and sauté for 2 minutes more. Transfer to a bowl and wipe out skillet.
Place a small amount of oil in the same skillet. Sautée seitan, with a light seasoning of salt until browned, about 4 minutes. Transfer to a plate and wipe out skillet one more time.
Lay rolls, cut side down, in the oily skillet and cook over medium-low heat until the bread browns lightly. Remove from skillet.
While the rolls brown, make the sauce. Place cheese, enough milk to cover, and salt to taste in small sauce pan and cook, whisking, until cheese is melted and the sauce is thick and creamy.
To assemble, lay rolls open, mound seitan, pepper, and onion on each and spoon cheese sauce over top.
Beefcake Stew
My dad was a butcher, so when I was growing up, our dinner table was all about meat. Not cool for me, but I did love the veggies -- in beef stew, the potatoes, the tomatoes (we're Italian; there were tomatoes in everything!). There's no beef (so no saturated fat, growth hormones, or steroids) in this version, but it will make you look and feel like a pin-up.
Makes 3 to 4 servings
1 pound seitan, cut into 1-inch cubes
⅓ cup arrowroot
Sea salt
Cracked black pepper
3 tablespoons extra- virgin olive oil
3 red onions, quartered
4 carrots, chunk cut
2 parsnips, chunk cut
1 large can (16 ounce) diced tomatoes
2 bay leaves
Spring or filtered water
4 medium Yukon gold potatoes, cubed
1 cup frozen peas
Cube seitan. Combine arrowroot with a generous pinch of salt and pepper. Dredge seitan in arrowroot mixture and set aside.
Heat oil in a heavy pot and pan fry seitan pieces until the coating is crispy, about 5 minutes. Add onions, carrots, parsnips, tomatoes, and bay leaves. Season lightly with salt and pepper and add water to almost cover ingredients. Bring to a boil, cover, reduce heat to low and cook for 20 minutes. Add potatoes, adjust seasonings to your taste, and cook until potatoes are tender, about 20 minutes more. Add more water, if needed to keep a stew-like consistency. Remove bay leaves, stir in peas, and cook 5 minutes more. Stir gently to combine and serve hot.
Eggless Salad
If you have your doubts about tofu, then this is the recipe for you. With the texture of egg salad and all the flavor you expect, well, you could become a convert in no time. Your heart will thank you!
Makes 3 to 4 servings
1 pound extra firm tofu, hand-crumbled
2 roasted red bell peppers, diced
2 stalks celery, diced
1 small carrot, shredded
4 whole green onions, green and white parts, diced (use the whole green onion)
½ cup vegan mayonnaise,( like Veganaise)
2-3 sprigs fresh flat-leaf parsley, finely chopped
1 teaspoon garlic powder
¼ teaspoon turmeric
1 tablespoon Dijon mustard
1 teaspoon sea salt
½ teaspoon cracked black pepper
Combine tofu with peppers, celery, carrot and green onions.
Make the dressing by mixing mayo, parsley, garlic powder, turmeric, mustard, salt, and pepper. Adjust seasonings to taste. Stir into tofu mixture to combine. Chill completely before serving on bread or crackers.
Sloppy Joe the Vegan Sandwich
There is something about a messy, meaty sandwich that has stolen America's heart . . . and health. In this version, the filling is lean, meat-, and saturated fat-free, but loaded with the taste and texture we have come to adore . . . and the nutrients we need.
Makes 4 sandwiches
2 tablespoons avocado or extra virgin olive oil
½ small red onion, finely chopped
2 cloves fresh garlic, minced
Sea salt
1 (8-ounce) package tempeh, crumbled
1 roasted red pepper, diced
¼ cup tomato sauce (no sugar added)
1 tablespoon soy sauce
2 tablespoons brown rice syrup
Scant pinch chili powder
Scant pinch cayenne pepper
¼ teaspoon celery seed
¼ teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon dried oregano
½ teaspoon sweet paprika
Sea salt
Cracked black pepper
4 whole- grain hamburger buns
Heat oil in a deep skillet over medium heat. Sauté the onion and garlic with a pinch of salt for 2-3 minutes. Stir in crumbled tempeh and cook, stirring until the tempeh begins to brown. Add peppers and sauté for 1 minute. Stir in tomato sauce, soy sauce, syrup, spices, and salt and pepper to taste. Simmer, uncovered, stirring occasionally for 10-15 minutes.
While the tempeh mixture cooks, heat a lightly oiled griddle and lay the hamburger buns, cut side down, on the hot griddle to lightly toast them.
To serve, spoon hot tempeh mixture onto buns and serve with lots of napkins.
Brownies
My pal Dennis thought I'd lost my mind when I first served these. He thought I had pulled the wool over his eyes and made Duncan Hines brownies. It's in the zucchini, man! It adds moisture and antioxidants.
Makes 16
1½ cups whole- wheat pastry flour
½ cup semolina flour
½ cup maple syrup granules
½ cup cocoa powder
Generous pinch sea salt
Generous pinch ground cinnamon
1 teaspoon baking soda
2 cups finely grated zucchini
½ cup avocado oil
⅔ cup brown rice syrup
2 teaspoons pure vanilla extract
½ cup non-dairy, grain- sweetened chocolate chips
½ cup chopped walnuts (or other nuts)
Preheat oven to 350°F and lightly oil a 10-inch- square pan.
Mix dry ingredients together, whisking to combine. In a small bowl, mix together zucchini, oil, syrup, and vanilla. Combine the wet and dry ingredients to form a thick batter. Fold in chocolate chips and walnuts.
Spoon batter into prepared pan and bake for 35 minutes or until the center of the brownies bounce back to the touch. Remove from oven and allow to cool in the pan for 10 minutes before cutting into squares. Serve frosted or not.
Frosting
½ cup non-dairy, grain- sweetened chocolate chips
2 tablespoons brown rice syrup
Almond milk (unsweetened)
Place the chocolate and rice syrup in a heat-resistant bowl. Bring about ⅔ cup almond milk to a rolling boil and slowly pour over chocolate while whisking. Use only enough almond milk to create a thick, smooth frosting. You may have heated more almond milk than you need. Just cool it down and return it to the container for later use. Whisk the frosting untill smooth.
Once the brownies have cooled completely, spread frosting on top of each one.
The Best Chocolate Chunk Cookies
No kidding, the best--ever. Vegan, not vegan, healthy or not, everyone who tastes these says they are the best.
Makes 28 to 30 cookies
8 tablespoons (1 stick) vegan buttery "baking sticks," like Earth Balance , softened
½ cup brown rice syrup
1 teaspoon pure vanilla extract
¼ cup coconut sugar
1 ½ cups whole-wheat pastry flour
Pinch ground cinnamon
Pinch sea salt
¾ teaspoon baking powder
½ teaspoon baking soda
½ cup coarsely chopped pecans
1 (3.5-ounce) bar dark chocolate (70 percent% or more), coarsely chopped
Preheat oven to 350°F and line 2 baking sheets with parchment paper.
Using a hand mixer or a whisk, blend the buttery stick with syrup, vanilla, and coconut sugar until creamy. Mix in flours, cinnamon, salt, and baking soda to form a stiff cookie dough. Fold in nuts and chocolate until incorporated through the batter. Wet a teaspoon and your fingers and spoon cookie dough by the tablespoonful onto the lined sheets, allowing room for the cookies to spread, (about a dozen cookies per standard sheet). Bake for 14-16 minutes. Remove from oven and immediately move cookies to a wire rack to cool.
]]>Country Music and ConAgra -- Ending Childhood Hunger?tag:www.huffingtonpost.com,2012:/theblog//3.14003062012-04-04T17:37:45-04:002012-06-04T05:12:02-04:00Christina Pirellohttp://www.huffingtonpost.com/christina-pirello/
Early in the evening, we watched nutrition genius and pediatric endocrinologist Robert Lustig talk about the devastating effects of sugar on our health, including the newest information that links sugar consumption with increased risk of cancer.
With the result of his research at the University of California, Robert Lustig refers to sugar, high fructose corn syrup and other processed sweeteners (along with processed foods in general) as toxic and major contributors to obesity, heart disease, diabetes and even cancer. New research being done by nutritional biologist Kimber Stanhope calls into question the wisdom that a calorie is a calorie is a calorie, showing that the quality of the calorie means a great deal to our health as well as the number of calories.
It was most definitely food for thought.
After that, the Academy of Country Music awards began with the usual fanfare and over-produced musical numbers. Things took a more serious turn when it was announced that ACM was teaming up with ConAgra's campaign to end childhood hunger, "Child Hunger Ends Here."
A noble cause to be sure, but one look at the kinds of foods produced by ConAgra-owned companies and you'll see it's anything but a win-win for our kids, the environment and our collective health. It's a collection of companies who produce nothing more than processed junk food masquerading as good for us. One look at the ingredients and you will see a laundry list of items that have little to do with nature or food, more like chemical brews.
Look, the Child Hunger Ends Here campaign is a great idea. The fact that more than 16 million children have less food than they need in this country is nothing short of criminal. But selling cheaply produced, processed foods to us, especially to our underserved, is not really the answer. Selling them foods loaded with the very sugars deemed "toxic" by experts can't be the way to get our kids fed.
We need to feed them well... not just feed them.
And while I can hear the chorus of voices yelling that eating well is not affordable and we should just focus on getting food -- any food -- into the poorest among us, I will stand my ground. Just because someone is underserved doesn't mean they have to subsist on junk food loaded with sugar, high fructose corn syrup and other chemical additives that make the food about as removed from being real food as one can imagine.
I know that ConAgra is not necessarily selling this food directly to hungry children, but they do sell it so the underserved communities and encourage us to buy more of this junk to end childhood hunger because they contribute money to the cause. It's a bit insidious, in my view.
Buy our junk food to help feed the poor.
As the underserved struggle with access to fresh foods at affordable prices, is the answer to simply sell them more processed food? Is this the way to create an environment that encourages healthy eating and enough food for all of us?
Not in my view.
While a noble cause, there has to be a better way to ensure that each child in this country goes to bed with a full belly... and not full of frozen dinners, canned macaroni or processed meals that may feed them calories, but will not help to make them into healthy, productive adults.
They, just like the rest of us, have been addicted to fat, sugar and salt and it will take time, effort and energy to change the tastes of this country and begin to turn away from 89-cent meals of popcorn chicken and spaghetti and toward whole, unprocessed food.
But no one said it would be easy. We need to teach our children healthy habits so they can grow into healthy adults and create a healthy future.
Remember, it takes a village to raise a child, and this big village known as the United States can do better by its kids than feeding them cheap, processed foods.
For more healthy living health news, click here.]]>Teaching Our Kids About Foodtag:www.huffingtonpost.com,2012:/theblog//3.12970522012-02-23T17:01:24-05:002012-04-24T05:12:02-04:00Christina Pirellohttp://www.huffingtonpost.com/christina-pirello/ To Sir with Love, Sidney Poitier comes to the conclusion that education, as it was being applied in his situation... just wasn't working.
He took matters into his own hands and decided to teach his students the basic facts of life, with lessons they would need to survive in the harsh reality of their lives. One of the first things he taught them was how to use fresh vegetables (many of which they could not identify) to create a dish they had never experienced... a salad.
That was 1967 but this kind of scene is sadly common today and not in the movies, in real life... at least when it comes to food and what (and how) we teach our kids about it.
We often think of under-served schools as the kinds of institutions that need the most help when it comes to food and health. And while that's true, it's not the whole story (in my experience).
I recently taught a cooking class at a prestigious school of some note. My group of lovely young women had all the advantages life could offer. They have the power and influence behind them to become leaders. When I arrived at class, the students were watching the eye-opening documentary, Forks Over Knives, which clearly draws the conclusion that our modern diet of convenience and processed foods is stealing our health.
The kids came to me in the kitchen to prepare a plant-based lunch. They were clearly troubled by the documentary they had just seen, so before we broke out the recipes, we talked about it.
After comments about how much they really loved processed foods (accompanied by nervous giggles), they began to ask very telling questions about why these foods are allowed to be sold to us 'if they are that bad for our health.' Without being cynical, I explained the process of lobbying along with the fact that processed foods make a higher profit for those companies that make them... and so a high value is placed on keeping them on the market.
As we talked and cooked, the girls became completely involved in the process of creating the meal we would enjoy. They tasted, sniffed, touched, chopped, sliced and diced ingredients. They cooked whole grains, whisked salad dressings and baked cookies... all from scratch. They tasted new and different ingredients. They compared views. They were amazed at the joy of the experience. They were amazed at how much they enjoyed the food. They wondered whether they enjoyed it more because they had cooked it.
As I worked with them and listened to them talk, it hit me. If we hope to create better health and better quality foods for generations to come, we have to educate our young people differently than we do now when it comes to food. This group of students had been to lectures about organics, making a lighter footprint and sustainability, but it was not until they got engaged in the creation of a meal -- until they had gotten their hands dirty, so to speak -- that it began to make sense to them.
They each had parents who shopped at places like Whole Foods Market, but it was brought home for them in the kitchen; they realized why it was important to care about the quality of our food supply... and to make healthier choices.
If we are to live healthy lives for generations to come, we must examine how we educate our kids about food. We owe them the truth about what's in the food they eat so they can make an educated choice about how to feed themselves and -- in the future --their families. More than that, we owe them the experience of food and its preparation. We owe them the 'magic' of food.
We live in a time when convenience is the 'gold standard.' We want food fast, cheap and easy. We want to grab and go. We are losing touch with the art of meal preparation and the joy of gathering around a table together.
Preparing our kids for the future must entail more than lectures on nutrition; we have to teach them more than the theory of food -- more than fat, protein and carbohydrates. These are valid facts, but have little to do with the experience of food. Dinner doesn't naturally come in a bucket.
Place kids within close proximity to real, whole, natural food; engage them in the process of meal preparation and we can change their futures. Cooking real food is the key to understanding life. With a simple knife and cutting board, access to some fresh food, we can change the world -- our very future -- one dinner at a time. ]]>Is Paula Deen a Victim Like the Rest of Us?tag:www.huffingtonpost.com,2012:/theblog//3.12142352012-01-31T17:30:10-05:002012-04-01T05:12:01-04:00Christina Pirellohttp://www.huffingtonpost.com/christina-pirello/
She has built her empire on deep-fried, buttery, sugar-laden foods that look like fun, but rob us of health. But who is really to blame for her penchant for deep-fat fried... anything?
Is Paula a victim just like the rest of America... or an accomplice in a crime against humanity?
Marketing has pulled the wool over all our eyes, but does Ms. Deen contribute to it or has she been fooled like the rest of us with health halos, checkmarks and packaging claims?
We live in a time of rapid change that pull us away from our center of being, our grounded sanity. We live in a flood of conflicting information on how to live, how to be healthy, how to define our values... even how we should view our personal well-being.
This culture, seemingly bent on self-destruction, has left us exposed as well as physically and emotionally bankrupt. How can we live lives that are more personally fulfilling, physically healthy and environmentally conscious?
The issue of health spans every aspect of human life. Our very biology, intellect and spirit are animated by health. Creating personal health may be the most important action in saving ourselves and our planet and in building a world that is safe, fair and works for everyone from every walk of life. Choosing food fit for human consumption links us back to nature and allows us to see more clearly our reliance on the health of each other and the planet.
This modern time is one of great danger and risk... and yet, is also one of great potential. There is a need for new thinking. There is a need for a new way to live life. We need to begin to see that disease, economic strife, social injustice and environmental degeneration are all connected to a common cause. Life has lost its value. We struggle for material comfort and gain, at the expense of the less fortunate and for the gain of the privileged few.
Ms. Deen exemplifies this better than anyone I can imagine. From humble beginnings as a struggling single mother, she pulled herself up and created an empire that has given her fame and fortune. But what is this empire built on?
Cooking food that makes us sick.
Now that she has fallen victim to her own lifestyle, she has chosen to become the paid spokesperson for a diabetes drug. Giving up "sweet tea" and walking on her treadmill will not allow her to change her health. Her diabetes drug will only mask the root of the problem. According to the National Diabetes Information Clearinghouse, people 60 and over who change their diet and lifestyle can reduce their risk of diabetes by more than 71 percent. It can even, according to Dr. Mark Hyman, be reversed... in as little as one to eight weeks with lifestyle moderation.
What is the solution for Ms. Deen -- and the rest of us? In my view, the only solution is to live as though all life matters... to challenge complacency and take action that supports all life.
With the cultural influence Ms. Deen has, she is in a position to affect change and make a difference in her own life and health and in the lives of those who respect and admire her. With legions of fans who hang on every sizzle from her deep-fat fryer, she could wield her whisk and spoon in new ways that could help change the health of people just like her.
Of course, it would mean no lucrative deals with Novo Nordisk, Smithfield Meats and her own line of sugary baked goods in a number of Walmarts. It would mean the end to nonsense like you will find on the "Diabetes in a New Light" website (Novo Nordisk) with a recipe for a lighter lasagna that contains seven different cheeses. (Low-fat or not, that's a lot of cheese to be considered healthy in any way.)
But it would mean that she could become a positive force in the world, a force for change that could benefit people and their health.
She might be less wealthy for it... but she would be one of the richest people on earth.
For more on diabetes, click here.]]>Discovering the Christmas Spirittag:www.huffingtonpost.com,2011:/theblog//3.11482462011-12-15T12:51:03-05:002012-02-14T05:12:02-05:00Christina Pirellohttp://www.huffingtonpost.com/christina-pirello/
But one Christmas morning, my brother and I pushed her to her limit. See, Santa had made a mistake that year. I had asked specifically for an Erector Set. Remember those? It was this amazing set of metal pieces that hinged and hooked and allowed for the creation of the most exciting towers and fortresses. Loved that!
I woke to a doll. Huh? My brother woke to the Erector Set! Double huh?
The battle ensued for ownership of this toy. My mother was at her wits' end. She tried asking us not to fight, begging, screaming. Nothing worked. I wanted this toy and my brother was having none of it.
Finally, my furious mother warned us that if we continued to argue, we would be forced to pack up all our shiny new presents and donate them to St. Michael's Home for Children in Hopewell, New Jersey.
Oh, sure, we thought, and continued to argue.
My mother stood, hands on hips, as we packed up all our new gifts and loaded them in the car. She stood by the car as we walked, gifts in hands, up the steps to the door of St. Michael's. She watched as we handed over our treasures, with forced smiles on our faces to children less fortunate than us.
When I tell this story, people see my mother as harsh. At that moment, as a kid, so did I. But all these years later, with perfect rearview vision, I see the lesson my mother taught me. I see how she altered my view of Christmas and holiday madness.
On that fateful Christmas, I looked into the eyes of the kids at St. Michael's and saw pure joy at their unexpected good fortune. I felt, maybe for the first time in my life, the pure joy that only comes with giving and being of service. Although I had lost... and lost big in my childish view, I felt somehow different. I had made someone's day. I did not understand it, but I loved it.
My mother had taught me the true spirit of Christmas, maybe not consciously, but she taught us, with what most consider a tough punishment, how it felt to put someone else's needs before our own selfishness.
It was a lesson not lost on me.
At the time of year when everyone is talking a good story about helping others, peace on earth and good will, let's put it into practice and not just talk.
From Christmas trees to Hanukkah candles to solstice and Kwanzaa lights, this time of year is called the "season of light" because it stands as a reminder that life renews itself in a great continuum of energy. The shortest day comes to a close; the next morning dawns, extending the light, just for a moment or two. Each subsequent day lengthens and brings with it new hope.
What if we turned ourselves into "beings of light"? What if we became the change we want to see in the world?
That may sound more ambitious and difficult than resolving to go to the gym, give up meat or quit smoking... or put the needs of others before our own, but in reality, it's not. Beings of light are simply those people who make the world a better place. Think about it. When someone smiles at you, for no reason, you feel happy. That person was a being of light and your world became a better place. Help someone off the bus with their groceries and you became a being of light, making their world... and yours... a little sweeter.
Imagine that we all do just one kindness a day, one thing that improves someone's world. No judgment. Imagine the light that would shine from neighborhood to neighborhood, throughout communities and cities, from coast to coast, all over the world.
You may be thinking this is simplistic. The problems we face are so large, so ominous... Can smiling at a stranger create the kind of change we need now? We won't know unless we try and with all that light we generate, we just may see our way to a better world... And what began on the steps of an orphanage on a snowy Christmas day so many years ago will live on and on.]]>A Vegan Thanksgiving: 12 Recipes That Could Change Your Holidaytag:www.huffingtonpost.com,2011:/theblog//3.10933972011-11-18T12:15:34-05:002012-08-31T10:48:31-04:00Christina Pirellohttp://www.huffingtonpost.com/christina-pirello/
This feast could easily help to create new holiday traditions for the whole family... traditions of healthy, compassionate eating. Imagine indulgence with less guilt! Mix and match dishes to fit with your own feast, but I can tell you this...with these yummy choices on the table, no one will miss the bird!
Golden Sweet Potato Biscuits
1 ¼ cups whole wheat pastry flour
½ cup semolina or quinoa flour
2 teaspoons baking powder
1 teaspoon baking soda
generous pinch sea salt
generous pinch ground cinnamon
3-4 tablespoons avocado oil
1/3 cup unsweetened apple juice
1 cup, smoothly mashed, cooked sweet potato*
2 tablespoons brown rice syrup
1/3 cup coarsely chopped pecan pieces
Preheat oven to 375o and line a baking sheet with parchment paper.
Combine flours, baking powder and soda, salt and cinnamon in a mixing bowl and whisk briskly. Cut in oil with a fork or pastry cutter to form the texture of wet sand. Add the apple juice, sweet potato and rice syrup, mixing to form a soft dough. Fold in pecans, working to incorporate them into the dough.
Turn the dough onto a floured surface and knead in just enough flour so the dough loses its stickiness. With floured hands, press the dough into a 2/3-inch thick rectangle. Using a glass or cookie cutter, cut the dough into 16 biscuits, re-forming dough as needed to use it all. (Note: when cutting the biscuits, do not turn the cutter, simply press straight down into the dough. Turning will remove air from the biscuits, leaving them heavy). Arrange cut biscuits on lined sheet about an inch apart. Bake 15-18 minutes or until the biscuits puff slightly and they spring back to the touch (or a toothpick inserted comes out clean).
Transfer to a serving plate and serve hot. Makes about 16 biscuits.
*You can also use canned pumpkin for these to save time.
Creamy Mushroom Soup
Extra virgin olive oil
1-2 cloves fresh garlic, diced
1 yellow onion, diced
sea salt
2-3 Yukon Gold potatoes, peeled, diced
6-8 dried shiitake mushrooms, soaked in 1 cup until tender, thinly sliced (soaking water reserved
10-12 ounces button mushrooms, brushed free of dirt, thinly sliced
¼ cup mirin or white wine
4 cups unsweetened almond milk
3 teaspoons sweet white miso
2-3 sprigs fresh parsley, finely minced
Place a small amount of oil, garlic and onion in a soup pot and turn heat to medium. When the onions begin to sizzle, add a pinch of salt and sauté for 2-3 minutes. Stir in potatoes, a pinch of salt and sauté for 2 minutes more. Stir in shiitake and button mushrooms, a pinch of salt and sauté for 1 minute more. Add shiitake soaking water, mirin and almond milk, cover and bring to a boil. Reduce heat to low and cook until mushrooms are quite tender, about 25 minutes. Remove a small amount of hot broth and dissolve miso. Stir back into soup and cook over very low heat, uncovered, for 3-4 minutes to activate the enzymes in the miso. Serve garnished with fresh parsley. Makes 4-5 servings.
Stuffed Winter Squash
1 large winter squash-buttercup, hokkaido, hubbard work best
spring or filtered water
avocado oil
To begin, remove the top of the squash, jack-o-lantern style, so that you can scoop out the seeds and pulp. Replace the top and lightly oil the outer skin. Place in a baking dish with about 1/2-inch water.
Bake at 325o, uncovered for about 25 minutes. Remove from oven and allow to cool while preparing the stuffing.
Sourdough Stuffing
1 large sourdough loaf, crusts removed and cubed
1 teaspoon avocado or olive oil
1 onion, diced
2 cups diced celery
1 cup button mushrooms, brushed clean and diced
1 cup tempeh, or seitan, cubed and pan-fried until golden
1/2 cups pine nuts, lightly pan-toasted (optional)
soy sauce
fresh grated ginger juice (optional)
small handful flat leaf parsley-minced
spring or filtered water
Preheat oven to 300o and arrange bread cubes on a baking sheet. Bake until bread dries slightly.
Meanwhile, heat oil in a skillet and saute garlic and onion for 2-3 minutes. Add celery and mushrooms and saute until tender, about 7 minutes. Combine bread cubes, sauteed vegetables, fried tempeh, pine nuts, soy sauce and ginger juice to taste and parsley. Slowly add water, while mixing until a soft stuffing forms. Allow to cool completely.
To stuff squash, pack filling firmly into the opening, until firmly stuffed. Replace the squash top and place in a baking dish with a small amount of water to tenderize the squash. Raise oven temperature to 350o, cover and bake until squash pierces easily with a fork.
The exact baking time will vary, depending on the size of the squash, anywhere from 1-3 hours. (Note that any filling that doesn't fit in the squash can be baked separately in a casserole for about 35 minutes.)
Rice Pilaf
1 teaspoon avocado or olive oil
1 onion, diced
1 cup button mushrooms, thinly sliced
1 cup fresh corn kernels
1 carrot, diced
small handful slivered almonds
small handful dried cranberries, unsweetened
1 cup long grain or basmati brown rice
1/4 cup wild rice
sea salt
3 cups spring or filtered water
In a deep, heavy pot, heat the oil. Saute the onion with a pinch of salt until fragrant, about 2-3 minutes. Add the almonds and cranberries and saute until well-coated with oil. Stir in the balance of veggies and saute with a pinch of salt for 1-2 minutes more. Spread the vegetables evenly over the bottom of the pot and top with the rices. Gently add the water and a pinch of sea salt. Bring to a boil. Reduce heat and simmer over low heat for about 45 minutes, until all the liquid is absorbed and the rice is fluffy. Remove from heat and allow to stand, covered, for 5 minutes. Stir well and remove to a serving bowl. Garnish with fresh parsley sprigs.
Artichoke Salad with Greens and Figs
Extra virgin olive oil
2-3 cloves fresh garlic, thinly sliced
1 red onion, thin half moon slices
sea salt
8-10 marinated artichoke hearts, split in half lengthwise
1 red pepper, roasted over an open flame, peeled, seeded, sliced into thin ribbons
dressing
juice of 2 limes
¼ cup extra virgin olive oil
2 teaspoons red wine vinegar
2 teaspoons brown rice syrup
generous pinch black pepper
2 bunches watercress, stem tips trimmed, left whole
8-10 fresh figs, split lengthwise
2-3 fresh scallions, thinly sliced on the diagonal
Place a small amount of oil, garlic and onion in a skillet and turn heat to medium. When the onions begin to sizzle, add a pinch of salt and sauté for 1 minute. Stir in artichoke hearts and red pepper ribbons and sauté just until heated through, about 2 minutes more.
Prepare the dressing by whisking together lime juice, oil, vinegar and rice syrup, adjusting seasonings to taste.
To plate the dressing, arrange watercress on a platter, with figs around the rim. Spoon sautéed artichoke heart mixture over the top and drizzle lightly with dressing, serving the balance of the dressing on the side for those who want to use more. Sprinkle with scallions and serve immediately after dressing. Makes 5-6 servings.
Note: If fresh figs are not available, use dried figs, but soak them.
Maple Glazed Brussels Sprouts
2 pounds Brussels sprouts, tips trimmed, crosses cut into the bottoms of each
2 red onions, thick wedges
2-3 sweet potatoes, split lengthwise, ½-inch thick half moons
2 tablespoons extra virgin olive oil
sea salt
grated zest of 2 lemons
½ cup dry white wine
3 tablespoons maple syrup
juice of one half lemon
2-3 sprigs fresh parsley, finely minced
Preheat oven to 350o.
Place all the vegetables in a mixing bowl and add oil, a generous sprinkling of salt, lemon zest, wine and syrup. Mix well to coat. Arrange vegetables in a large baking dish, avoiding overlap. Cover with foil and bake until vegetables are tender, about 45 minutes. Remove cover and continue baking until vegetables are browned and liquid has turned to a syrup, 10-15 minutes more. Remove from heat and squeeze lemon juice over top. Sprinkle with parsley and toss gently to coat. Serve hot. Makes 6-8 servings.
Creole-Style Hummus with Pita Chips
2 cups cooked chickpeas, rinsed well
½ cup avocado oil
½ cup sesame tahini
juice of 1 fresh lemon
1 teaspoon brown rice syrup
3 cloves fresh garlic, minced
1 teaspoon ground cumin
½ teaspoon chili powder
½ teaspoon black pepper
½ teaspoon ground ginger
sea salt
Pita chips
4 whole wheat pita breads
Avocado oil
paprika
Place all ingredients, except salt in a food processor and puree until smooth. Season to taste with salt; adjust seasoning to taste and puree, slowly adding water to achieve a creamy consistency.
To make the pita chips, preheat oven to 375o and line a baking sheet with parchment paper. Slice pita bread into 8 triangular wedges and arrange on baking sheet. Drizzle with olive oil and sprinkle lightly with paprika. Bake until crisp, 10-12 minutes. Transfer to a basket.
Transfer to a serving bowl, with pita chips on the side. Makes 3-4 cups of hummus.
Roasted Root Vegetables
1 pound Brussels sprouts, bottoms trimmed
2-3 red onions, large chunks
1 small-medium winter squash, large chunks, seeded, do not peel
¼ cup extra virgin olive oil
Sea salt
Cracked black pepper
1-2 tablespoons balsamic vinegar
Preheat oven to 375o.
Place vegetables in a mixing bowl and stir in oil, salt and pepper to taste and vinegar to coat. Spread on a baking sheet (with a rim) or a large baking pan to avoid overlap. Cover tightly with foil and bake for 45 minutes. Remove foil and bake for another 15-25 minutes to brown the edges of the veggies. Makes 8-9 servings.
Fig and Walnut Tapenade on Daikon Rounds
1 cup minced, stemmed, dried figs
1/3 cup spring or filtered water
½ cup coarsely chopped oil-cured black olives
2 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
½ tablespoon capers, drained, but not rinsed, minced
1 ½ teaspoons minced, fresh parsley
sea salt
½ cup walnut pieces, lightly pan toasted
20-30 1/4-inch thick daikon rounds
To prepare the tapenade, combine figs and water in a sauce pan. Cook over medium heat, uncovered, until the figs are soft and the water has dissipated, 7-10 minutes. Transfer to a mixing bowl and stir in olives, vinegar, capers and parsley. Season to taste with salt (remembering that the olives and capers will flavor with salt). Mix well to combine. Set aside.
Pan toast the walnuts in a dry skillet over medium heat until fragrant, about 3 minutes. Transfer to a bowl and set aside.
Bring a pot of water to a boil and cook daikon rounds until crisp-tender, 4-6 minutes. Drain and arrange on a platter. Cover and chill completely.
To serve, arrange daikon rounds around the rim of a platter. Just before serving, fold walnuts into tapenade and mound in the center of the platter, allowing guests to serve themselves. Makes 10-15 servings.
Note: The tapenade can be made a couple of days in advance of the party, but do not stir in the nuts until serving time, as they will get soft. The daikon can be cooked the morning of the party. You may also choose to serve the tapenade already mounded on the cooked daikon for a more elegant presentation.
Mincemeat-less Pie
1 cup raisins
1 cup dried apricots
3 cups apple juice
pinch sea salt
4 cups tart apples, cored and cut into small chunks
2 tablespoons red miso
1/2 teaspoon allspice
2 tablespoons kuzu or arrowroot, dissolved in 1/4 cup cold water or juice
2 tablespoons fresh grated orange peel
1 tablespoon fresh grated lemon peel
2 tablespoons orange juice
1/2 cup walnuts-pan toasted and broken into small pieces
1 recipe pie crust (see Streusel Topped Pumpkin Pie recipe)
Soak the raisins and apricots together in the apple juice for 6-8 hours. In an uncovered pot, place the soaked fruit, the soaking water, salt and apple pieces. Cook over medium heat for 1 hour. Remove a bit of hot juice and dissolve the miso. Stir into the pot and simmer for 15 minutes more. Mix the spices in very well and then stir in dissolved kuzu until the mixture thickens. Finally, stir in the orange and lemon peel, the orange juice and the walnuts. Set aside to cool as you prepare the pie crust. Makes 1 pie, about 10 servings.
When making this pie, I like to prepare it as a single crust pie, but you may also prepare double the recipe and make a lattice top. One other thing, this recipe makes really beautiful miniature tartlets, as well as a full-sized pie.
Streusel Topped Pumpkin Pie
2 ½ cups pureed pumpkin (cooked fresh or unsweetened canned pumpkin)
pinch sea salt
2 cups unsweetened almond milk
1 teaspoon pure vanilla extract
½ cup brown rice syrup
generous pinch ground cinnamon
scant pinch allspice
3 tablespoons agar flakes
3 tablespoons arrowroot, dissolved in small amount cold water
pie crust
1 ½ cups whole wheat pastry flour
pinch sea salt
¼ cup avocado oil
spring or filtered water
streusel topping
½ cup whole wheat pastry flour
pinch sea salt
¼ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
½ cup finely chopped pecans or almonds
2 tablespoons avocado oil
3-4 tablespoons brown rice syrup
Preheat oven to 350o and lightly oil a deep-dish glass pie plate.
Place all filling ingredients, except kuzu, in a saucepan and place over low heat. Cook, whisking frequently, until agar is dissolved, about 20 minutes. When the agar is dissolved, whisk in arrowroot mixture and cook, stirring, until the mixture thickens, about 3 minutes. Set aside.
Make the crust by combining flour and salt in a mixing bowl. Cut in oil with a fork or pastry cutter to create the texture of wet sand. Slowly add water, mixing until dough gathers into a cohesive ball. Roll out between 2 sheets of parchment, creating a thin round that is about an inch larger than the pie plate. Transfer piecrust to pie plate and fit into crevices without stretching, allowing excess to hang over the edges. Fold excess crust up over the rim and using your fingers, crimp into a decorative edge. Pierce in several places with a fork and bake for 12 minutes. Remove from oven and cool to room temperature.
Spoon filling evenly into crust and set aside.
Make the streusel by combining flour, salt, cinnamon and nutmeg in a mixing bowl. Fold in pecans, oil and rice syrup and mix until a crumbly mixture forms. Sprinkle generously over the pumpkin filling, covering completely.
Place the pie on a baking sheet and cover loosely with foil. Bake for 25 minutes. Remove cover and bake for another 30-35 minutes, until the edges of the filling are set and the topping is browned and crunchy. Transfer pie to a cooling rack and allow to stand for 15-30 minutes before slicing. Makes 8-10 servings.
Chocolate Hazelnut Torte with Raspberry Coulis
1 1/3 cup whole wheat pastry flour
1/3 cup semolina flour
Pinch sea salt
Generous pinch ground cinnamon
1 teaspoon baking powder
¾ teaspoon baking powder
1/3 cup cocoa powder
½ cup ground hazelnuts*
1/3 cup olive or avocado oil
1 cup brown rice syrup
2 teaspoons pure vanilla extract
1 teaspoon vinegar (apple cider or white)
1 cup unsweetened almond milk
4 ounces silken tofu
Raspberry Coulis
2 cups frozen raspberries, thawed
½ cup brown rice syrup
1 tablespoon fresh lemon juice
Fresh raspberries, for garnish
Preheat oven to 350o and lightly oil a spring form pan.
Whisk together all dry ingredients. In a food processor, puree oil, brown rice syrup, vanilla, vanilla, vinegar, almond milk and tofu until smooth. Mix together with dry ingredients to form a smooth batter, slowly adding more almond milk if needed.
Spoon batter into prepared pan and bake for 55-60 minutes or until a toothpick comes out clean. Cool for 15 minutes before releasing from the pan.
While the cake bakes, prepare the coulis. Cook raspberries and sweetener in a sauce pan until it thickens, stirring occasionally, about 15 minutes. If desired, press mixture through a fine strainer. Stir in lemon juice and serve. (Note: I love coulis a bit more coarse, so I rarely strain it.)
To serve, pool coulis on a plate and lay a sliver of torte on top. Garnish with fresh berries. Makes 10-12
servings.
*To roast hazelnuts, place them in a 350o oven for 20 minutes. Transfer to a towel and allow the skins to steam for 15 minutes. Rub the nuts in the towel to remove the skins and transfer nuts to a food processor and pulse to form a fine meal.
]]>Communicating Compassionately About Veganismtag:www.huffingtonpost.com,2011:/theblog//3.10306002011-10-26T12:35:40-04:002011-12-26T05:12:01-05:00Christina Pirellohttp://www.huffingtonpost.com/christina-pirello/
Vegans are always ready to fight for their ideals it seems. We are activists; we call on our government to do better by animals and us; we work for the world to be a better, cleaner, saner, more compassionate place.
We are not the only ones who work for the good of man, but veganism gets a really bad rap out there in the world. And at one point, it was well-deserved. As a long time vegan, I can tell you that the movement has evolved quite a bit in the last years. We have come a long way from spray painting people who wore fur to the compassionate health-conscious movement that has attracted luminaries like former President Bill Clinton.
From Martha Stewart to "Cupcake Wars," it seems that the word "vegan" is on the tips of everyone's tongues. Plant-based eating is finally coming into its own. It has taken something of a minor revolution for that to happen; a lot of activists doing a lot of yelling and demonstrating.
We have come a long way, baby, but there's still a long road ahead. In our modern times, it seems that everyone is screaming about something, so how do vegans and their compassionate lifestyle stand apart from all the other causes marching in the streets?
Most of us who live this gorgeous lifestyle can tell stories that would curl your hair: conversation abruptly ending when we walked into a room; meals fraught with tension because we chose not to eat the meat offered; dramatic family incidents; friends lost. A history of biting remarks and "Meat is Murder" T-shirts has left some people bereft of the exact emotion we want associated with us... compassion. Instead, the mere mention of plant-based eating in some circles incites anger like I have not seen, except in political debate. And while there is a definite political edge to some of the issues we vegans work on, like animal cruelty in lab testing, factory farming, the rapidly degenerating quality of our food supply, the enforcement of labeling genetically modified foods -- most of us are just so damn passionate about stopping cruelty, violence and pollution, as well as celebrating our way of life, we want to shout from the rooftops.
But I think it's the shouting that's the problem.
In our modern world, people have an almost rabid desire to be right on any issue in which they are engaged. We see it all the time in political debate. There are no polite exchanges; instead opponents shout each other down, point the finger or try to shame them so they 'win' the argument.
With compassionate living, there can be no shame. We must learn to convey the meaning and impact of plant-based eating in a way that disarms the emotional war zones it seems to create. How can we entice people to try this lifestyle for themselves when we adopt a "seek and destroy" attitude? That thinking creates and perpetuates the idea of good guys and bad guys.
And there are no good guys and bad guys in this debate. There are only, in my view, those of us who have experienced, firsthand, the benefits of plant-based eating and those who have yet to experience those benefits. Here's the funny thing I have seen. The moment we make a conscious decision to drop the antagonistic chip on our shoulder, listen to what people are saying, realize that everyone is where they are in life and speak honestly and considerately, people stop running from the room screaming when we approach. They listen and engage in discussion. Imagine that!
When people do not feel like they are being attacked for their lifestyles (this includes you carnivores who deride vegans, too), they feel more relaxed and open to hearing new ideas, things they may not have considered. We can come together and actually hear what people are saying.
The way I see it, we can preach to an audience who is rolling their eyes; we can lecture and argue and leave a bad taste for vegan living in our path of destruction. We can create even more anger, emotional upset and violence in this world.
Or we can work peacefully toward creating the world we hold in our hearts... one of love, understanding and compassion for all living beings.
]]>Choosing Compassionate Eatingtag:www.huffingtonpost.com,2011:/theblog//3.9510762011-09-15T13:24:06-04:002011-11-15T05:12:01-05:00Christina Pirellohttp://www.huffingtonpost.com/christina-pirello/
But we may not have heard that eating a plant-based diet can make us more compassionate, calm and loving.
I believe that it can.
I will say, with the deepest respect for all people and beings, that my views are based on my own life and my own dietary experiments, as well as my observations of people around me. This is not a judgment on those of us who choose to eat animal food.
Compassionate eating, as I see it gives us the opportunity to actualize a humane and peaceful lifestyle that honors all sentient beings that share life on this planet. When I decided to stop eating meat, I was 14 years old and was driven by my love of animals, not a concern for health and wellness. What is that expression? Youth is wasted on the young? I eschewed meat, but ate a diet of processed foods and junk, all vegetarian, all unhealthy.
At the young age of 26, I faced a health crisis that forced me to discover the true power of a plant-based diet, when created with nutritional balance as its foundation. I discovered boundless energy and regained my health. I discovered my passion and mission, as a result: that the food we eat has a dramatic impact on who we are.
As a result, I have worked in the field of holistic health and nutrition for more than 20 years and have witnessed a lot of supposedly healthy fad diets come and go. I have also seen countless people discover their health and true compassion by choosing to eat a balanced plant-based diet. I have watched people's hearts, lives and potential open as their bodies healed.
Interestingly, what we eat is of such importance to human health and progress, as well as ecological balance that it has become as highly charged a topic as politics or religion. It could give you indigestion! With finger-pointing on both sides of the topic of what should be on our plates, it's important to discuss the issues without hurting others or demeaning their choices. Compassion is for all living beings, not just animals. And while there are some militant vegetarians who lecture, preach and show contempt for their omnivorous brothers and sisters, I believe the majority of us simply hope to create an open and welcoming atmosphere for people to discover this wonderful way of living and eating.
So many people change their diet to be plant-based for their health. More and more of us are discovering a truly healthy life when we stop eating meat, dairy and poultry products and fill our tummies with whole grains, vegetables, beans and fruit.
Others of us become vegetarian or vegan to create a lighter footprint on the planet. Again, there is not much dispute about the facts: animal food production contributes to the destruction of rain forests; the loss of topsoil; the contamination of waterways and air pollution. A plant-based diet creates a lighter footprint on our fragile planet.
Finally, whether or not you support the work or style of organizations like PETA, there is little argument in favor of factory farming. Most of us are horrified by the filth and cruelty that goes into farming animals commercially for human consumption.
Okay, but can eating a plant-based diet result in a more compassionate people? In my view, yes. But it's not just me. So many ancient traditions of spiritual practice eschew animal flesh, from Buddhism to Catholics not eating meat on Fridays to Taoist teachings. See, sparing life -- in any form -- by and for individual people, as well as for the animal is an act of compassion, whether conscious of it or not. It can be seen as the soul's ultimate merge with divine grace or karma or whatever you choose to call it.
In the end, whether you turn to a balanced, plant-based diet for health or for ethics, you receive the gift of "insurance" that you have reduced your risk of becoming a disease statistic as well as reducing the stress on our over-burdened healthcare system. You also remove your support from industries that are socially and environmentally reprehensible and are destroying our collective health.
To live a bit more lightly and sustainably on the planet is to do something tangible and constructive for both our present health and for future generations. And while it's true that becoming a vegetarian may not lead one to spiritual enlightenment just by what we choose to eat, we live in a time when there is a growing awareness of the interconnectedness of all life. Choosing compassion -- in any form -- can help to strengthen our connection with the spirit of life around us.
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