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My eHow Video Series: Dip for Sweet Peppers (Triple ‘S’ Dip)

This dip is a guaranteed hit at any social gathering; people just can’t seem to get enough of it! Eating it with sweet peppers is not only tasty, but also incredibly healthful since bell peppers are good for our hearts, our immune systems, our eyes, and our skin.

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As I mention in the video, I call this dip the “Triple ‘S’ Dip” because it’s salty, spicy, and sweet. Unfortunately, the part where I add the sweetness– 2 tablespoons of maple syrup– was mistakenly cut from the video. Be sure to add that in to get the full mouthwatering trifecta of flavor.

Ingredients:
1/2 cup almond butter (or peanut butter)
3 tablespoons tahini
1/4 cup tamari (or soy sauce)
2 tablespoon maple syrup
1 tablespoon apple cider vinegar
2 cloves garlic
1 tablespoon fresh ginger
1/4 teaspoon cayenne pepper
1/3 cup water

Instructions:
1. Blend all the ingredients together and blend till smooth.
2. Serve with bell peppers.

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My eHow Video Series: Tomato Puree-Based Salad Dressing

What are antioxidants and why do we want them?
Antioxidants protect your cells from the damage caused by unstable molecules called free radicals. Free radicals can lead to heart disease, cancer, cognitive decline, and other diseases, so we very much want the protection of antioxidants. Fruits and vegetables are loaded with antioxidants which is why consuming them as often and as much as possible is one of the very best things we can do for our health.

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Lycopene is an antioxidant in tomatoes. In fact, it’s what gives tomatoes their red color. Scientific studies show that lycopene helps prevent lung, stomach, and prostate cancer. It also helps reduce LDL cholesterol and lowers blood pressure. In this video, I show you not only how to make a delicious salad dressing but I’ll also explain how to get the most lycopene bang for your buck. Woo hoo!

Tomato Puree-Based Salad Dressing — powered by ehow

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My eHow Video Series: Sweet Potato Puree Smoothie

Who doesn’t love sweet potatoes? They are the candy of the vegetable kingdom. And that means they are a wonderful ingredient to put in smoothies!

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Athletes and body builders ought to take note. Sweet potatoes are an incredibly rich source of carotenoids, powerful antioxidants that aid with muscle cell recovery and help promote muscle growth. This sweet potato puree smoothie makes an ideal post-workout recovery drink. I also think it’s great for breakfast, and even dessert! Watch and enjoy 🙂


Sweet Potato Puree Smoothie — powered by ehow

Ingredients:
1/3 cup pureed sweet potato (I use canned)
1 banana
3 medjool dates
your favorite plant-based milk
dash of cinnamon
Instructions:
1. Blend!

 

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My eHow Video Series: Sesame Eggplant Dip Recipe

     In this video, I demonstrate my recipe for baba ghanouj, a Middle Eastern dish made with roasted eggplant and tahini. I am a huge eggplant fan, so baba ghanouj is naturally one of my favorite dishes in the world. If you like the flavor of hummus, you’ll most likely love baba ghanouj. It’s basically hummus’s more exotic and dramatic big sister. Like hummus, there’s lots of garlic, creaminess from tahini (sesame paste), earthy spices, and usually lots of olive oil.

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      In my recipe, I omit the olive oil and rely on the tahini alone to provide the fat and butteriness, and you’ll see it does the job just fine. I also leave the skin of the eggplant on, which is not typical of most baba ghanouj recipes, unfortunately. Eggplant skin is rich in nasunin, a potent antioxidant that protects cell membranes from damage.

     You can enjoy baba ghanouj with pita, veggies, spread on a sandwich or just by itself. Watch and I think you’ll find it becomes a favorite of yours, too.


Ingredients:
1 large eggplants (totaling 2 lbs)
2-3 tablespoons roasted tahini (sesame paste)
1-2 garlic cloves, finely chopped
1 teaspoon ground cumin
2 ½ tablespoons lemon juice
Salt and cayenne pepper to taste
1 tablespoons chopped parsley

Instructions:
1. Preheat oven to 400°F. Poke the eggplants in several places with a fork. Cut the eggplants in half lengthwise and place on a baking sheet, cut side down, and roast until very tender, about 35-40 minutes.
2. Remove from oven and allow to cool for 15 minutes.
3. Remove the eggplant skin and scoop flesh into a large bowl and mash well with a fork.
4. Combine the eggplant, minced garlic, tahini, garlic, cumin, lemon juice, the salt, and a pinch of cayenne. Mash well. You want the mixture to be somewhat smooth but still retaining some of the eggplant’s texture.
5. Allow the baba ghanouj to cool to room temperature, then season to taste with additional lemon juice, salt, and cayenne. If you want, swirl a little olive oil on the top. Sprinkle with fresh chopped parsley. Serve with pita bread, crackers, toast, sliced baguette, celery, or cucumber slices.

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My eHow Video Series: “Cauliflower Sauce Recipe” (Nacho Cheese Sauce)

    For this video in the “Delicious Veggie Dishes” series, my assignment was to come up with a “cauliflower sauce recipe.” I could interpret that in any way I wanted so instead of doing a sauce for cauliflower, I decided to do something more unexpected and make a sauce with cauliflower.
     What I came up with is a nacho cheese sauce. Yes, you read that right. And it is ridiculously good. In fact, it is shockingly good. Never in a million years would anyone guess that cauliflower is the secret ingredient.
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     Mr. Goldhouse said the only way he could tell it wasn’t the typical nacho cheese sauce was that he didn’t feel like garbage after eating it. That’s because, unlike typical nacho cheese sauce, this recipe relies on unprocessed, health-promoting ingredients to provide the abundance of flavor that will keep anyone going back for more. And because cauliflower is so good for you, you ought to keep going back for more! More proof that you need not eat junk to satisfy your taste buds.

Ingredients:
2 cups water
3 cups small cauliflower florets
1 teaspoon granulated onion powder
2 cloves garlic, peeled, or 1 teaspoon garlic powder
¼ teaspoon smoked paprika
1 teaspoon dry mustard
1 tablespoon turmeric
¼ cup nutritional yeast
1 tablespoon mellow white miso or a little salt
2 tablespoon cornstarch
2 teaspoons lemon juice
salt to taste
½ cup salsa

Instructions:
1. Bring the water to a boil in a medium saucepan. Add the cauliflower, water, onion powder, garlic, paprika, mustard, and turmeric. Cover tightly and reduce the heat to very low. Simmer until the cauliflower is so tender that it easily comes apart when poked with a fork, about 15-20 minutes.
2. Carefully transfer the contents of the saucepan to a blender. Add all remaining ingredients. Cover and blend, starting on low and increasing the speed until you’re at the highest setting. (Be careful–hot foods can “erupt.”) Blend until you have a completely smooth sauce.
3. Pour the sauce back into the saucepan, add salsa, and heat until it begins to bubble, stirring occasionally. Allow it to cook and thicken for at least another 2 minutes. Serve hot.

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My eHow Video Series: “Sauteed Spinach Without Butter or Oil”

I recently finished filming an online video series, “Delicious Veggie Dishes,” for eHow. There are 11 videos total, and in each one I cook up a delicious, healthful and easy recipe. I am so excited to share them! The entire series is now up on eHow, but I will be posting each video here one-by-one with some additional nutrition information.

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In the video below, I demonstrate how to saute spinach without adding the unnecessary calories and fat of butter or oil. Lest anyone think I am fat averse, notice that I top the spinach with pine nuts. This is because pine nuts are a whole food. In their whole state, high-fat plant foods such as nuts, seeds, avocados, and olives provide us with numerous health benefits. However, when we consume only the oils of these foods, most of these benefits are lost, leaving us with just pure artery-clogging fat and calories. Fortunately, swapping out butter or oil is quite easy, as you’ll see.
I hope you’ll find watching these videos helpful and inspiring. Please feel free to leave feedback, ask questions, and share with others!

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Babies and Milk

    Some of my students express anxiety about becoming deficient in certain nutrients once they switch to a plant-based diet. All of us, of course, should always be concerned with getting sufficient nutrients, but it’s funny that these fears seem to appear only after a person has eliminated animal products. Those around us bolster these fears too. Tell someone you are vegan and the first thing you’ll be asked is where do you get your x, y or z. Tell someone you eat animals and no one is concerned (which is unfortunate because the vast majority of non-vegans do not consume nearly enough nutrients like fiber, phytochemicals, and antioxidants which, of course, can only be found in plants). The implication is that only when we go vegan do we need to be concerned with deficiency.
      This is just silly. We all need to remember that there is nothing magical about flesh or dairy. They don’t contain unique properties that cannot be found elsewhere. No one, at any stage of life, needs to consume them. Period. Human beings don’t require specific ingredients; we require specific nutrients. And again, neither flesh nor dairy contains required nutrients that cannot be found elsewhere.
     When kids enter the picture, this anxiety only grows both within us and from the world around us, including from doctors (which is particularly infuriating). I recently received the following inquiry from a friend: “I feel so ‘obligated’ to give my 1 year old whole milk because it’s so ingrained in my brain, but please let me know if you have any good  sources of information on feeding babies soy and/or almond milk. I asked my son’s doctor, and she said to stick with whole milk. Her reasoning wasn’t very convincing though (as much as I hate to second guess her judgement).”
      Stories like this make me want to pull my hair out. 
      First of all, I need to remind people that doctors receive almost no nutrition training in medical school. I know that sounds absurd, but unfortunately, it’s true. The advice you’ll get from most doctors isn’t worth that much more than the advice you would get from asking Joe Schmo on the street. Often times doctors will just tell their patients to do what they themselves have always done or what their parents always did. In other words, when it comes to nutrition, the advice doctors give is usually based on their own habits rather than on science. After all, doctors used to advocate smoking cigarettes to patients because they smoked cigarettes themselves!
      So, do toddlers need to consume cow’s milk? The answer is NO. 
      In previous posts, I’ve discussed why dairy is harmful, but here’s a quick recap: Recent scientific studies have suggested that dairy products may be linked to increased risk for prostate cancer, testicular cancer, and possibly for ovarian and breast cancers. And despite the widespread myth that dairy milk is good for your bones, it has actually been singled out as the biggest cause of osteoporosis. Dairy is also high in cholesterol and saturated fat, which leads to heart disease. And over 75% of people on this planet are genetically unable to digest dairy, yet we label this near universal human trait “lactose intolerance” as if it were some disease or deficiency. Here’s the reality: Human babies are born with an enzyme that allows us to digest our mother’s milk. Between the ages of two and five, the vast majority of humans lose this enzyme because we are supposed to be weaned by then. Our bodies simply weren’t designed to be consuming milk into adulthood (let alone the breast milk of another species!). This is why so many babies and toddlers who are fed cow’s milk suffer from digestive upset. Nothing is wrong with them; it’s what they are being fed!
      So why do so many pediatricians recommend feeding human babies whole cow’s milk? 
      Whole cow’s milk is a go-to for parents and pediatricians simply an easily accessible source of fat, calcium, and vitamin D that is readily available in supermarkets. That’s it. Again, there is nothing magical about cow’s milk for humans, whole or otherwise. 
     Fortunately, there are an increasing number of doctors who are starting to wake up to the nutrition science. In fact, in 2008 and 2011 the American Academy of Pediatrics published releases that discouraged the transition to whole cow’s milk because of the increased risk of cardiovascular disease. In “Disease-Proof Your Child” (which I highly recommend!), Dr. Joel Fuhrman advises against cow’s milk because it can create gastroesophageal reflux, iron deficiency, and calcium sodium excess in infants and toddlers. It also lacks DHA, a necessary ingredient for brain development. And Pediatrician Dr. Natasha Burgurt explains that “unlike the dietary needs of an infant, milk is no longer a source of complete nutrition after a child’s first birthday. Milk provides a convenient source of fat, protein, calcium, and vitamin D for growing bodes. But, in today’s average food lifestyle, these building blocks can be more than adequately supplied in other areas of a balanced diet.” In other words, toddlers can get their nutrients from food, rather than a beverage. In fact, Dr. Burgurt argues that this is preferable. “In a society that typically drinks too many unnecessary calories,” she says, “it is preferred that children develop a preference for low-fat, low-calorie, unsweetened beverages.” 
     The bottom line is that toddlers don’t need cow’s milk. What toddlers do need are specific nutrients. In “Becoming Vegan” (a must-have book on nutrition), Brenda Davis, RD and Vesanto Melina, MS, RD recommend breastfeeding a baby for a minimum of one year and preferably for a full two years or more. If you decide to stop breastfeeding (or using formula), “during the 12-24 month period, fortified soymilk is your best alternative. It should contain calcium, vitamin B12, and vitamin D.” They also recommend including plenty of higher-fat foods in a toddler’s diet. Some examples of foods that provide these important sources of fat include tofu, smooth nut butters, mashed avocado, soy yogurt, puddings, and moderate amounts of olive, canola, and flax oil. Omega-3 fatty acids can be found in dark green leafy vegetables, seaweeds (which are the the original source for fish), selected seeds (flax, chia, hemp), nuts (walnuts, butternuts), and soybeans. Calcium-rich foods for toddlers include breast milk, commercial soy formula, or full-fat fortified soymilk. Food sources of vitamin B12 include nutritional yeast, fortified soy and grain milks (such as Edensoy Extra, Silk, Soy Dream, Rice Dream, So Nice, and Vitasoy Enriched), fortified breakfast cereals (such as Raisin Bran, Kelloggs Cornflakes, Grapenuts, Nutrigrain, and Total). Vitamin D–which does not exist naturally in cow’s milk; it’s only there because it has been fortified–can also be found in other fortified foods, including nondairy milks, or from sufficient sun exposure. 
     Reed Mangles, PhD, RD provides the following chart on the Vegetarian Resource Group (as well as in her nutrition book, Simply Vegan):

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       No one wants to give their child a beverage linked to so many health problems, and I believe that deep down we all care about the mothers and babies of other species and don’t want to cause them harm if we don’t have to. For all of you with a little one in your life, I hope this information gives you the confidence to feed your children healthfully and compassionately 🙂
 
Below are some links I found from vegan moms raising vegan toddlers that may be helpful:
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My Guest Appearance on The Darling Show!

     I recently had the pleasure of being a guest on The Darling Show! It was a lot of fun speaking with hosts Brian Darling and Ninon de Vere de Rosa about my cooking classes, healthful eating, and so much more. Brian and Ninon were so sweet and entertaining, and I always enjoy having the chance to speak with non-vegans about veganism. I see it as an opportunity to raise awareness about the animals, promote good health, and water those seeds of compassion and kindness that already exist in all of our hearts. Who knows what may sprout?
     My interview starts after the Hot Topics segment, around 12:25. I start talking about veganism around 17:00.

Further information on some of the issues I discussed:

Recipes:
Veganism:
Dairy:
“How to Get a Cow Pregnant” from the University of Wisconsin’s agriculture department website
Fish:

“Fish is Not Health Food” by Dr. John McDougall

Animal Portraits:
MasterpiecePets.com

Please reach out to me if you have any questions! And don’t forget to subscribe to this blog, follow me on Facebook and Twitter, and subscribe to my YouTube channel in the upper left sidebar. 

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“Where do you get your protein?”

Tell someone you’re vegan and without fail, the first question is, “Where do you get your protein?” Our culture is SO obsessed with getting enough protein, but this is the last thing Americans should be worried about. According to the National Health and Nutrition Examination Survey from 2007-2008, the average American man consumes 101.9 grams of protein per day and the average American woman consumes 70.1 grams of protein per day. This is almost double the recommended daily allowance!

How much protein do we need per day? 
Adult Men = 56g 
Adult Women = 46 g 

The technical term for protein deficiency is Kwashiorkor. There is a reason Kwashiorkor is not a household name. It is because protein deficiency is virtually NON-EXISTENT in America. It exists in countries where people experience extreme poverty and famine. What does exist in America, however, are diseases of excess. The following diseases and conditions are caused by TOO MUCH protein intake and, unfortunately, they are household names that we all know well:

Cancer
In 2007, the National Cancer Institute revealed that meats, particularly red meats and processed meats such as deli cold cuts, increased the risk of many types of cancers. Lung, liver, esophageal, prostate, bone, bladder and colorectal cancers all increased for people with diets high in protein. According to the 12-year study by the National Cancer Institute, consuming large amounts of protein significantly increases your risk of getting cancer.

Osteoporosis
Bone loss, also called osteoporosis, happens when calcium is taken from the bones to help carry out bodily functions. Calcium is needed to process proteins, and if there is not enough calcium present in the body, it is taken from the bones. When calcium is removed from the bones, bones lose density; excess protein intake can lead to a 1% decrease in bone mass per year, which can quickly lead to severe osteoporosis. Side effects of osteoporosis include brittle bones that break easily and loss of teeth.

Kidney Damage Normal kidneys work to remove excess wastes from the body. Proteins create byproducts, such as uric acid, that needs to be eliminated from the body. When excessive amounts of protein are consumed, more byproducts need to be excreted from the body through the kidneys. Overworked kidneys can lead to irreversible, permanent kidney damage.

Severe Constipation Bowels utilize fiber to carry out excretion. Diets extremely high in protein generally have little-to-no room for carbohydrates and fibrous foods, such as grains, nuts and seeds. Cutting these foods out completely or eating very small amounts can be very dangerous and could lead to severe constipation and blockages in the bowels. While not immediately dangerous, severe blockages can cause anal fissures, hemorrhoids, impaction, obesity and suppressed immune system.

Weight Gain Your body is simply not capable of storing extra protein that comes from your diet. If you consume an excess of calories and protein, you will convert the unused protein into fat stores.

The notion that we need to eat animals to get protein is a total myth. Where do you think cows get their protein? Plants! ALL the nutrients we need are plant-based, so when we eat animals, we are going through them to get our nutrients. Let’s skip the middleman (or middle-animal) and go directly to the source ourselves.

As long as you eat a diet centered around whole foods and consume enough calories, you will almost always be getting enough protein. Even those who have higher protein needs, such as nursing mothers or extreme athletes, have an abundance of plant-based protein options available.
Here are a few examples of plant-based protein:
Lentils (1 cup) = 18 g rams of protein 
Black Beans (1 cup) = 15 grams of protein
Chickpeas (1 cup) = 15 grams of protein
Pinto Beans (1 cup) = 15 grams of protein
Lima Beans (1 cup) = 15 grams of protein
Black-eyed Peas (1 cup) = 13 grams of protein 
Quinoa (1 cup) = 11 grams of protein 
Tempeh (4 oz) = 24 grams of protein 
Tofu (1 cup) = 18 grams of protein
Oatmeal (1 cup) = 6 g grams of protein
Peanut Butter (2 tablespoons) = 8 grams of protein
Almonds (1/4 cup) = 8 grams of protein
Frozen Peas (1 cup) = 9 grams of protein
Cooked Spinach (1 cup) = 5.4 g grams of protein
Broccoli (1 cup) = 4 grams of protein

A personal side-note: I recently completed a course on nutrition and disease-prevention in which I had to keep a food diary and calculate my daily protein consumption. Much to my surprise, I learned I was consuming a lot more protein than I need, over 80 grams per day! This is without any protein supplements whatsoever, just pure whole foods– vegetables, beans, fruit, grains, and seeds. I’m tall for a woman and do cardio and lift weights 5 days per week, so I have a higher than average caloric intake, but 80 grams was still way more than I was expecting to be taking in. The more I thought about it, though, the more it made sense. There’s protein in practically everything I eat, even in foods that I don’t think of as “protein rich.” Sure, I knew there was protein in my hummus because of the chickpeas, but I didn’t really give much thought to the protein in the carrots that I dip in my hummus. Or the dressing I put on my salad. Or the greens I put in my smoothie. Over the course of a day, this really adds up.

So instead of being obsessed with protein-deficiency, let’s worry about something that is actually plaguing our nation, like heart disease, obesity, cancer, diabetes, or our deficiency in vegetable consumption.

Further reading & listening:
http://www.livestrong.com/article/501982-dangers-of-excess-protein/
http://www.pcrm.org/health/diets/vsk/vegetarian-starter-kit-protein
http://www.health.harvard.edu/healthbeat/going-low-carb-pick-the-right-proteins
http://www.vrg.org/nutrition/protein.php

http://www.compassionatecook.com/writings/podcast-media/skipping-the-middle-animal-coming-to-terms-with-the-fact-that-plants-are-the-source-of-all-our-nutrients

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Instant Macaroni + Cashew Cheese, Please!

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The macaroni and cheese you typically find at your grocery store is, for lack of a better word, crap. Not only does it contain cow’s milk, but Kraft in the U.S. uses two artificial dyes, Yellow No. 5 and Yellow No. 6, that have been banned in other countries because of their link to hyperactivity in children, migraines, and asthma.
This is not real food. But it’s a staple in so many households because it’s convenient and cheap, and it tastes good. But it doesn’t have to be this way, folks! We don’t always have to choose between convenience and nutrition!
The following recipe is also convenient, cheap, and tasty, and it contains ingredients that are supposed to be ingested like cashews and spices rather than toxic dyes. I’ve made the mix for both vegans and non-vegans and it’s adored by all. A little goes a long way so if you store it in your freezer you’re pretty much guaranteed a tasty meal any day of the week as long as you have noodles on hand.

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Ingredients:
(Yields 5 cups of mix)
3 cups raw cashews
2 cups nutritional yeast
1/2 cup arrowroot powder
3 tablespoons garlic powder
3 tablespoons onion powder
1 tablespoon sea salt
1 tablespoon ground mustard seed
2 teaspoons paprika
1 teaspoon dried parsley
1 teaspoon dried green onion
1/2 teaspoon turmeric
1/2 teaspoon ground black pepper
1/4 teaspoon cayenne pepper (optional)
1/4 teaspoon cumin

Instructions:
1. Using a very dry blender or coffee grinder, grind the cashews in small batches into a very fine powder.
2. Add to a container with a tight-fitting lid, then add all the remaining ingredients and shake vigorously until well mixed.
3. Store in the refrigerator for up to a month or freeze indefinitely.

To make with macaroni (2-4 main dish servings);

Ingredients:
Heaping 1/2 cup mix
1 cup nondairy milk (i.e. soy, almond, etc.)
1 pound pasta, prepared according to package instructions

Instructions:
1. Combine the mix and milk in a saucepot over medium heat. Cook, stirring constantly, until thickened. (If you prefer really thick sauce, feel free to add more mix.)
2. Add to the prepared pasta. Enjoy!

Source: Vegan Food Gifts by Joni Marie Newman