My regular readers might recall that on June 1st last year I decided to try a vegan diet for a month. It went easier and better than I expected and at the beginning of July I decided to continue eating vegan indefinitely. Well, today marks the one year anniversary of my giving up dairy and egg products and I want to celebrate by sharing a few insights, books, and health benefits that I have reaped, as well as, some of my favorite recipes.
First and foremost, I adopted a vegan diet for the health benefits. I a a huge animal lover and definitely champion animal rights. But the bad press of dairy and eggs was my motivating factor. However, in doing research on veganism I learned more than I ever wanted to about the atrocities that occur on factory farms . Though I learned of these conditions fifteen years ago when I first became a vegetarian, I guess I chose to look the other way when it came to eggs and dairy. Now I know that one type of animal use feeds the other. So now, no eggs or dairy for me. This is a personal decision and I do not try to convert other people, especially my family. My six year old, Sophie is a self made vegetarian, even though she was offered meat as a toddler. She does eat cheese and eggs and of course, ice cream. So I try to at least get the healthiest of these, I am happy that she prefers soy milk and doesn't care for cow's milk unless it's chocolate. I worry a lot about the hormones that are in dairy, so I try to buy organic for my family when I can. My boys and David are omnivores, they eat meat and the boys eat dairy, though David is lactose intolerant and also uses soy products. Since learning more about the way animals are treated on these factory farms I have made a concerted effort to be more conscious of the products I buy, and how they are produced, while still living within my means.
Here are some of the books and websites that I have used as a guide on this vegan journey. Some are better than others of course.
Being Vegan
This Crazy Vegan Life
People for the Ethical Treatment of Animals (PETA)
125 Vegan Recipes
First and foremost, I adopted a vegan diet for the health benefits. I a a huge animal lover and definitely champion animal rights. But the bad press of dairy and eggs was my motivating factor. However, in doing research on veganism I learned more than I ever wanted to about the atrocities that occur on factory farms . Though I learned of these conditions fifteen years ago when I first became a vegetarian, I guess I chose to look the other way when it came to eggs and dairy. Now I know that one type of animal use feeds the other. So now, no eggs or dairy for me. This is a personal decision and I do not try to convert other people, especially my family. My six year old, Sophie is a self made vegetarian, even though she was offered meat as a toddler. She does eat cheese and eggs and of course, ice cream. So I try to at least get the healthiest of these, I am happy that she prefers soy milk and doesn't care for cow's milk unless it's chocolate. I worry a lot about the hormones that are in dairy, so I try to buy organic for my family when I can. My boys and David are omnivores, they eat meat and the boys eat dairy, though David is lactose intolerant and also uses soy products. Since learning more about the way animals are treated on these factory farms I have made a concerted effort to be more conscious of the products I buy, and how they are produced, while still living within my means.
Here are some of the books and websites that I have used as a guide on this vegan journey. Some are better than others of course.
Being Vegan
This Crazy Vegan Life
People for the Ethical Treatment of Animals (PETA)
125 Vegan Recipes
Vegan Recipes (from the UK)
That's Why We Don't Eat Animals ( a great kid's book)
Babycakes (vegan baking from the same named NYC bakery)
That's Why We Don't Eat Animals ( a great kid's book)
Babycakes (vegan baking from the same named NYC bakery)
Party Vegan
Vegan Lunchbox
As far as the health benefits go, there have been a number of them. Weight loss of course, a total of eight pounds without adding any sort of exercise and even slacking off on the yoga. My cholesterol is "fabulous" to quote my doctor. I have more energy from my food than I used to and the arthritis that is in my hands has improved a lot since getting rid of inflammation causing dairy products. On a couple of occasions when we wanted to get a quick bite over the winter, I tried a take out cheese pizza, and paid dearly the next day in the form of gas, bloating, and constipation. Not a lesson that I needed to have again. For the most part I have not felt deprived as a vegan. I never ate eggs very often so I have not missed them. I gave up cow's milk when I met David and he drank soy milk. I never went back. Cheese was an issue at first because I love cheese pizza and cheese is such a big part of a lacto-vegetarian's diet. However, once I discovered Bragg's Nutritional Yeast Flakes I no longer muss cheese. It's not stringy or melty, but that was never the draw of cheese for me anyway. Over the course of this year of vegan eating I have developed a much more varied diet and learned about foods that I would never have imagined being a dietary staple while growing up in East Tennessee. Things like; seitan, millet, agave nectar, quinoa, and arrowroot, along with vegetables I had never heard of. Eating for me used to be about getting it over with, a chore three times a day. Now I enjoy planning, shopping for and preparing my meals. But most of all, I enjoy eating the highly nutritious, ethical and delicious foods that I make for myself and my family.
Here are some of my favorite recipes that I have discovered over this year and keep going back to on a regular basis.
I promise you will not miss the eggs in this recipe. Fabulous! Even my hubby says they are better than traditional french toast.
Vegan French Toast
2 bananas
1/2 soy milk
1 tablespoon orange juice
1 tablespoon maple syrup
3/4 tsp vanilla
1 Tbsp flour
1 tsp cinnamon
1/2 tsp nutmeg
Oil or vegan margarine for frying
8 thick slices of bread
Using a blender or mixer, mix together the bananas, soy milk, orange juice, maple syrup, and vanilla until smooth and creamy. Whisk in the flour,cinnamon, and nutmeg and pour into a pie plate or shallow tin.Heat 1-2 tablespoons vegan margarine or oil in a large skillet.Dip or spoon mixture over each bread slice on both sides, fry in oil until lightly golden on both sides about 2-3 minutes.
This is a wonderful alternative for those who love their egg salad sandwiches for lunch. Again,, you will not miss the eggs.
Eggless Egg Salad
1 block firm tofu
1 block silken tofu
1/2 cup vegan mayonnaise
1/3 cup sweet relish
3/4 tsp apple cider vinegar
1/2 stalk of celery, diced
2 tbsp minced onion
1 1/2 tsp Dijon mustard
2 tbsp chopped chives, opt.
2 tbsp vegan bacon bits, opt.
1 tsp paprika
In a medium bow, use a fork to mash the tofu together with the rest of the ingredients except the bacon bits and paprika. Chill for at least 15 minutes before serving to allow flavors to mingle. Garnish with vegetarian bacon bits and paprika just before serving.
Vegan Lunchbox
As far as the health benefits go, there have been a number of them. Weight loss of course, a total of eight pounds without adding any sort of exercise and even slacking off on the yoga. My cholesterol is "fabulous" to quote my doctor. I have more energy from my food than I used to and the arthritis that is in my hands has improved a lot since getting rid of inflammation causing dairy products. On a couple of occasions when we wanted to get a quick bite over the winter, I tried a take out cheese pizza, and paid dearly the next day in the form of gas, bloating, and constipation. Not a lesson that I needed to have again. For the most part I have not felt deprived as a vegan. I never ate eggs very often so I have not missed them. I gave up cow's milk when I met David and he drank soy milk. I never went back. Cheese was an issue at first because I love cheese pizza and cheese is such a big part of a lacto-vegetarian's diet. However, once I discovered Bragg's Nutritional Yeast Flakes I no longer muss cheese. It's not stringy or melty, but that was never the draw of cheese for me anyway. Over the course of this year of vegan eating I have developed a much more varied diet and learned about foods that I would never have imagined being a dietary staple while growing up in East Tennessee. Things like; seitan, millet, agave nectar, quinoa, and arrowroot, along with vegetables I had never heard of. Eating for me used to be about getting it over with, a chore three times a day. Now I enjoy planning, shopping for and preparing my meals. But most of all, I enjoy eating the highly nutritious, ethical and delicious foods that I make for myself and my family.
Here are some of my favorite recipes that I have discovered over this year and keep going back to on a regular basis.
I promise you will not miss the eggs in this recipe. Fabulous! Even my hubby says they are better than traditional french toast.
Vegan French Toast
2 bananas
1/2 soy milk
1 tablespoon orange juice
1 tablespoon maple syrup
3/4 tsp vanilla
1 Tbsp flour
1 tsp cinnamon
1/2 tsp nutmeg
Oil or vegan margarine for frying
8 thick slices of bread
Using a blender or mixer, mix together the bananas, soy milk, orange juice, maple syrup, and vanilla until smooth and creamy. Whisk in the flour,cinnamon, and nutmeg and pour into a pie plate or shallow tin.Heat 1-2 tablespoons vegan margarine or oil in a large skillet.Dip or spoon mixture over each bread slice on both sides, fry in oil until lightly golden on both sides about 2-3 minutes.
This is a wonderful alternative for those who love their egg salad sandwiches for lunch. Again,, you will not miss the eggs.
Eggless Egg Salad
1 block firm tofu
1 block silken tofu
1/2 cup vegan mayonnaise
1/3 cup sweet relish
3/4 tsp apple cider vinegar
1/2 stalk of celery, diced
2 tbsp minced onion
1 1/2 tsp Dijon mustard
2 tbsp chopped chives, opt.
2 tbsp vegan bacon bits, opt.
1 tsp paprika
In a medium bow, use a fork to mash the tofu together with the rest of the ingredients except the bacon bits and paprika. Chill for at least 15 minutes before serving to allow flavors to mingle. Garnish with vegetarian bacon bits and paprika just before serving.
This recipe is usually reserved for those occasions when I want something special, such as a holiday gathering. However, it makes an absolutely delicious meal anytime. I always make it with the spinach!
Phyllo Triangles
1 (1/2 lb) package frozen phyllo dough, thawed several hours in the frig.
1/2 lb firm tofu
1 1/2 tsp extra virgin olive oil
1 shallot, diced
1 garlic clove, minced
1/8 cup finely minced fresh dill
2 tsp freshly squeezed lemon juice
3/4 tsp sea salt (or to taste)
Freshly ground black pepper
A pinch of nutmeg
Extra virgin olive oil for brushing phyllo
To press tofu, drain it, wrap it in a clean kitchen towel, and set something heavy on top of the tofu. Press for 10 minutes. Remove towel from tofu and crumble it into small pieces with your fingers.
Heat 1 1/2 tsp olive oil in a nonstick skillet. Saute the shallot for 1 minutes, then add the garlic, crumbled tofu and dill. Cook stirring frequently, for another 5 minutes until tofu is cooked all the way through. Remove from heat and add lemon juice, salt and pepper to taste.
To make the triangles, line two baking sheets with parchment paper and spray or brush with olive oil. Have ready a large pastry board or cutting board, a pizza wheel for cutting, a damp kitchen towel, plastic wrap, and a cooking oil spray or brush.
Unwrap the thawed phyllo dough, then unroll just far enough to expose 3 inches of dough. Use the pizza wheel to cut a 2 1/2 inch wide strip of dough, cutting through all the layers. Roll the rest of the dough up in plastic wrap and cover with a damp cloth.
Working quickly so the dough does not dry out, lay out a single strip of phyllo. Spray or brush with olive oil, then top with another layer of phyllo, spray again, and add one more layer.
Place 2 teaspoons of filling on the bottom corner of the phyllo strip. Fold the filling up in the dough as if you were folding a flag, touching the bottom corner to the opposite side then folding up, then folding the other corner to the opposite side, and repeating all the way to the top to form a small triangle bundle. Place the triangles on the prepared baking sheet, seam side down, and brush or spray with more olive oil. Keep the bundles covered up so they do not dry out.
Repeat with all the remaining phyllo dough and filling . Preheat oven to 375*F. Bake for 20 minutes, or until golden and crisp. Cool on a wire rack.
Variation: Spinach triangles: steam 1 ounce package of baby spinach until tender. Drain thoroughly in a sieve or colander, pressing excess moisture out. Place cooked spinach on a chopping block and chop fine. Fold the spinach into the prepared tofu mixture and proceed, as above.
This one is just plain fabulous, I can't even describe it, just try it for yourself.
Seitan and Polenta Skillet with Fresh Greens
one 18 ounce tube polenta
1 1/2 tbsp olive oil
cooking oil spray, opt
1 tbsp soy sauce
1 pound seitan, cut into bite size strips
4 large or 6 medium stalks bok choy, with leaves sliced crosswise
5 to 6 ounces baby spinach
4 scallions, sliced
1 tbsp balsamic vinegar, or more to taste
1/4 cup oil-packed sun-dried tomatoes, opt
Salt and freshly ground black pepper to taste
Cut the puckered ends off the polenta, then slice 1/2 thick. Cut each slice into 4 little wedges.
heat a wide non-stick skillet. Add a drop of olive oil and spread it around with a paper towel to create a very light coat or use cooking spray. Add the polenta wedges; cook until very lightly browned, about 5 minutes on each side.
Transfer the polenta to a plate. Heat the oil and soy sauce slowly in the skillet, before they get too hot, add the seitan and stir well. raise the heat to medium-high, stirring frequently for 5 minutes. Stir in bok choy, spianch, and scallions, then cover and cook until just wilted about 1-2 minutes.
sprinkle in vinegar to taste. Gently fold in polenta wedges and sun-dried tomatoes, if using. Season with salt and pepper and serve at once.
This last recipe has got to be the most simple and delicious way to fix tofu. Even my hubby thinks these are good.
Tofu Dunkers
1 (1 lb) pkg. extra firm tofu
Olive oil cooking spray
1/2 tsp coarse sea salt
Preheat oven to 400*F. Spray a 12 x 18 inch baking sheet with cooking spray. Drain and dry block of tofu. and cut into 1-inch cubes. Arrange in a single layer on baking sheet. Lightly spray tops of tofu with cooking spray, and sprinkle with salt evenly.Bake for 10 minutes on each side. Remove tofu from the baking sheet onto a paper towel lined plate and blot to remove excess oil and salt. Wait 5 minutes for interior to cool before serving. These are wonderful to use with your favorite dipping sauce, or as an accompaniment to any veggie dish. Yum!
A few fave vegan desserts coming in the next post. Happy Vegan eating!
Phyllo Triangles
1 (1/2 lb) package frozen phyllo dough, thawed several hours in the frig.
1/2 lb firm tofu
1 1/2 tsp extra virgin olive oil
1 shallot, diced
1 garlic clove, minced
1/8 cup finely minced fresh dill
2 tsp freshly squeezed lemon juice
3/4 tsp sea salt (or to taste)
Freshly ground black pepper
A pinch of nutmeg
Extra virgin olive oil for brushing phyllo
To press tofu, drain it, wrap it in a clean kitchen towel, and set something heavy on top of the tofu. Press for 10 minutes. Remove towel from tofu and crumble it into small pieces with your fingers.
Heat 1 1/2 tsp olive oil in a nonstick skillet. Saute the shallot for 1 minutes, then add the garlic, crumbled tofu and dill. Cook stirring frequently, for another 5 minutes until tofu is cooked all the way through. Remove from heat and add lemon juice, salt and pepper to taste.
To make the triangles, line two baking sheets with parchment paper and spray or brush with olive oil. Have ready a large pastry board or cutting board, a pizza wheel for cutting, a damp kitchen towel, plastic wrap, and a cooking oil spray or brush.
Unwrap the thawed phyllo dough, then unroll just far enough to expose 3 inches of dough. Use the pizza wheel to cut a 2 1/2 inch wide strip of dough, cutting through all the layers. Roll the rest of the dough up in plastic wrap and cover with a damp cloth.
Working quickly so the dough does not dry out, lay out a single strip of phyllo. Spray or brush with olive oil, then top with another layer of phyllo, spray again, and add one more layer.
Place 2 teaspoons of filling on the bottom corner of the phyllo strip. Fold the filling up in the dough as if you were folding a flag, touching the bottom corner to the opposite side then folding up, then folding the other corner to the opposite side, and repeating all the way to the top to form a small triangle bundle. Place the triangles on the prepared baking sheet, seam side down, and brush or spray with more olive oil. Keep the bundles covered up so they do not dry out.
Repeat with all the remaining phyllo dough and filling . Preheat oven to 375*F. Bake for 20 minutes, or until golden and crisp. Cool on a wire rack.
Variation: Spinach triangles: steam 1 ounce package of baby spinach until tender. Drain thoroughly in a sieve or colander, pressing excess moisture out. Place cooked spinach on a chopping block and chop fine. Fold the spinach into the prepared tofu mixture and proceed, as above.
This one is just plain fabulous, I can't even describe it, just try it for yourself.
Seitan and Polenta Skillet with Fresh Greens
one 18 ounce tube polenta
1 1/2 tbsp olive oil
cooking oil spray, opt
1 tbsp soy sauce
1 pound seitan, cut into bite size strips
4 large or 6 medium stalks bok choy, with leaves sliced crosswise
5 to 6 ounces baby spinach
4 scallions, sliced
1 tbsp balsamic vinegar, or more to taste
1/4 cup oil-packed sun-dried tomatoes, opt
Salt and freshly ground black pepper to taste
Cut the puckered ends off the polenta, then slice 1/2 thick. Cut each slice into 4 little wedges.
heat a wide non-stick skillet. Add a drop of olive oil and spread it around with a paper towel to create a very light coat or use cooking spray. Add the polenta wedges; cook until very lightly browned, about 5 minutes on each side.
Transfer the polenta to a plate. Heat the oil and soy sauce slowly in the skillet, before they get too hot, add the seitan and stir well. raise the heat to medium-high, stirring frequently for 5 minutes. Stir in bok choy, spianch, and scallions, then cover and cook until just wilted about 1-2 minutes.
sprinkle in vinegar to taste. Gently fold in polenta wedges and sun-dried tomatoes, if using. Season with salt and pepper and serve at once.
This last recipe has got to be the most simple and delicious way to fix tofu. Even my hubby thinks these are good.
Tofu Dunkers
1 (1 lb) pkg. extra firm tofu
Olive oil cooking spray
1/2 tsp coarse sea salt
Preheat oven to 400*F. Spray a 12 x 18 inch baking sheet with cooking spray. Drain and dry block of tofu. and cut into 1-inch cubes. Arrange in a single layer on baking sheet. Lightly spray tops of tofu with cooking spray, and sprinkle with salt evenly.Bake for 10 minutes on each side. Remove tofu from the baking sheet onto a paper towel lined plate and blot to remove excess oil and salt. Wait 5 minutes for interior to cool before serving. These are wonderful to use with your favorite dipping sauce, or as an accompaniment to any veggie dish. Yum!
A few fave vegan desserts coming in the next post. Happy Vegan eating!
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