Yeah! I’m so excited to present this giveaway from CSN!!!
I’ve seen this done on other blogsand I’m thrilled to have the opportunity to offer one myself, (and once you go to their website, you’ll be thrilled too)! I was contacted by the people atCSN about doing a giveaway, and the best part of this giveaway is that it’s a $40 gift card with SO many choices that you're certain to find somethingyou can’t live without. You want a 'Dutch Oven'? They’ve got it! Want an elliptical? They’ve got that too! Does your pooch need a new bed? Bingo!
So here's the deal. CSN will give a $40 gift card to one reader. To have the chance of being THAT reader, go to their website (the link is, 'Dutch Oven') and leave a comment on this post telling me what you would love to have if you won.
The contest will be open for one week. At noon (EST) on Thursday, August 27th, the contest will be closed. I will pick a winner using Random.org and post it on Friday. Good luck!
Here's what you need to do:
1. Go to the CSN website (using the link, 'Dutch Oven') and tell me what 1 item you would love to have in your home
2. Be a follower of my blog ON my blog
3. Get the word out and post about this giveaway on your blog, Facebook, Twitter, whatever!
BTW, This is open to US and Canadian residents only.
This recipe isn't low-fat or fast, but it's fun to make and really delicious... so it's worth it... right? I didn't take my own picture because I was so excited about eating it, I forgot! (I'll make it again and post a pic... I promise). In the meantime, the picture above is from the food network website.
The recipe was inspired by a couple of things... a dish I had at an Italian restaurant years ago (I've dreamed about it ever since) and some freshly picked ripe tomatoes that my sister-in-law gave me.
Buon appetito!
Risotto:
1 T olive oil
1 small onion, finely chopped
2 garlic cloves, finely minced
1 cup shiitake mushrooms, chopped
1 T thyme, finely chopped
1 C Arborio rice
1/4 C chardonnay wine
lemon
salt and pepper
1 box of No-Chicken Broth, 32 oz.
Heat the broth in a pan and keep warm on the stove top. In a medium size sauce pan, add the oil and heat over medium low. Once the oil is heated, add the onions and saute until slightly softened. Add the garlic and mushrooms and continue to cook for 5 minutes. Add the thyme and rice and stir so the rice is coated. Add the wine and stir for a few minutes until the alcohol is cooked out. Now begin adding the broth, one or two ladles at a time. Stir the rice and as the rice absorbs the broth add more. Stir constantly and repeat the process of adding more broth as needed until little or no broth is left. This process will take approximately 25 minutes. Add the salt and pepper to taste. Finally, give it a liberal squeeze of fresh lemon juice, to taste.
Sauce:
2 t white truffle oil
1 garlic clove, finely minced
1 large ripe tomato, skinless, seeded and chopped
1 T tomato paste
2 t chardonnay wine
salt and pepper to taste
Warm the truffle oil in a saute pan and add the garlic. Saute only until it becomes aromatic. Add the tomato and tomato paste and cook until it pulls together and becomes slightly thickened. Add the chardonnay and cook 2 minutes more. Season to taste.
Making the cakes:
oil for frying
Panko bread crumbs
Using a 1/4 C measure, measure out the risotto and press into cake like shapes. Dip the cakes in panko bread crumbs covering completely. Heat the oil in a saute pan and lay the cakes into the oil. Cook until browned and flip over browning the other side. Serve with a small dollop of tomato sauce.
Here's a fast, easy and delicious sandwich that takes nothing to prepare and completely satisfies. I used store bought ingredients, but if you have your own yummy homemade versions on hand... well, lucky you!
Taboule Salad Sandwich
Serves 1
1 pita
2-3 tablespoons of hummus
2-3 tablespoons of taboule
olive oil
In a saute pan, preheat a little oil. Lay a pita flat on a cutting board and spread the hummus over the entire surface. Do the same with the taboule. Cut the pita in half and fold it over so the hummus and taboule are sandwiched. Cook until the bottom is golden brown. Turn over and cook the other side until golden brown. Remove, slice into triangles and serve hot.
This would make a great hot hors d'oeuvre cut into small triangles!
Now the story behind the recipe… I had company coming over for dinner and I wanted a quick, light salad that wasn’t leafy. I had read about combining cantaloupe with cucumber for summer salads, and I had both on hand, plus a kiwi! I put this combination together (very quickly) and served it with dinner. My daughter wasn’t impressed, but I really liked it and so did our friends. I’ll definitely serve it again (when she’s not around).
So now you have to make it and let me know what you think! I’d love to hear your ideas!!
Cantaloupe, Kiwi, Cucumber Salad
Serves 4
1/2 cantaloupe, cut into 1/2 inch pieces
1/2 English cucumber, peeled,seeded & cut into 1/2 inch pieces
1 kiwi, peeled and sliced
1/8 C fresh lime juice
2T orange juice
pinch of salt
Toss the ingredients together and chill at least 1/2 hour. Then, just before serving, stir to coat with the dressing. Serve as is, or with salad greens.
Before my switch to a plant-based diet I use to love making hors d'oeuvres. I had a long list of favorites. I would get excited about buying the ingredients, making the recipes and sharing them with family and friends. But since I no longer eat meat or cheese (the usual suspects in those recipes), I’ve had trouble finding appetizers that EVERYONE will enjoy.
Well… I’ve come up with a winner. It's elegant and delicious, easy and fun to make, and it may become my “go to” recipe. You'll have to try it and tell me what you think!
1 can of artichoke hearts
2 T olive oil
2 T onion, finely diced
1 garlic clove, finely diced
1/2 C. packed baby spinach leaves, chop finely
6 T diced oyster mushrooms
1/8 t sea salt
3 T panko bread crumbs
fresh lemon
Drain the can of artichoke hearts and cut them in half. Scoop out the center of each half and mince the center leaves that you've removed. Set aside. Dry the in-tack artichoke hearts with a paper towel so little moisture is left.
In a saute pan, add the oil and heat to medium low. To that, add the onion and saute until translucent. Add the garlic and cook until fragrant. Add the spinach, chopped artichoke, mushrooms and sea salt and saute until the mixture is cooked down nicely (only a few minutes). Finally, add the bread crumbs and heat through.
Scoop out enough mixture to fill each half of the artichoke hearts. It will work out perfectly if you don't overfill. Set the stuffed artichoke hearts onto a baking sheet and broil until the tops are nicely browned. Squeeze lemon over the top of them when they come out.
Here's another winner from Guy Fieri. I changed the recipe only slightly to make it vegan. If you don't have any broth you can make it without ... just omit the vinegar and add more oil. Thanks Guy! It's delicious!
Serves 4 as a side dish
Ingredients
Salt
8 medium fingerling potatoes, halved lengthwise
3 tablespoons olive oil
6 cipollini onions, peeled, sliced in half along equator
1 (15-ounce) jar artichokes, (not marinated), with stems, drained, roughly chopped
Freshly ground black pepper
5 garlic cloves, smashed
2 sprigs thymes, leaves chopped
1/2 cup no-chicken broth
1 tablespoon apple cider vinegar
Chopped parsley leaves, for garnish
Directions
Bring a large pot of salted water to a boil over medium heat. Add the potatoes and cook until just tender. Drain and turn out onto a cutting board. Smash the potatoes with the side of a large knife or spatula.
Heat a large cast iron skillet over medium-high heat and add the olive oil. When the pan is very hot, but not smoking, add the cipollini onions, and cook until starting to caramelize, about 4 to 5 minutes Add in the drained artichokes and season with salt and pepper, to taste. Cook for 2 to 3 minutes before turning them so that they will caramelize. Add the potatoes and cook until the potatoes are starting to brown, then stir in the garlic and the thyme. Slowly pour in the no-chicken broth, scraping up the bits from the bottom of the pan. Sprinkle with the vinegar and adjust seasoning with salt and pepper, if necessary. Transfer to a platter and garnish with chopped parsley.
Do you know what a muffaletta is? Well it's not vegan, that's for sure! It's a submarine-style sandwich made with a kind of bread that originated in the French Quarter of New Orleans, Louisiana. It's usually starts with this bread and is layered with an olive salad (key ingredient), deli meats and cheese.
Long before I began eating as a vegan, I made one of these subs and it was excellent! (if you like smoked meats topped with an olive salad that is...) But it's the olive salad that makes the sandwich. It's very different and really tasty!
So, one day while I was cruising the internet I came across a recipe for a muffaletta salad. Reading the recipe brought back memories and I became intrigued with the idea of using the olive salad minus the meat. The base of this salad is from that recipe. I found it on the Food Network website. It's by Guy Fieri. As usual, I wasn't completely sold on the recipe as is. I thought I could improve on the dish, and I did!
Here are the changes I made...With the dressing, I changed the quantity of a couple of the ingredients and the length of time it is blended.Then, I changed the ingredients of the salad itself so it became more of a meal. The dressing is what really makes this dish. It's wonderful, really wonderful. You have to try it.
BTW, I took the salad to a neighbors house (with kalamata olives, not canned). She loved it, so I decided to post it. Thanks Joan!
Ingredients for the salad dressing
1 tablespoon garlic, minced
1/4 cup red wine vinegar
3/4 cup extra-virgin olive oil
1/4 cup olive juice from can
1 tablespoon fresh lemon juice
1/4 teaspoon red chili flakes
1/2 teaspoon freshly ground black pepper
1 carrot, peeled and diced
1/2 cup diced black olives (I used kalamata)
1/2 cup diced green olives
1/2 cup diced marinated artichoke hearts, diced
1/2 cup diced celery
Directions
In a food processor or blender, combine the garlic, vinegar, extra-virgin olive oil, olive juice, lemon juice, red chili flakes, pepper and all vegetables. Pulse until pureed. Transfer to a bowl, cover with plastic wrap and keep in refrigerator.
Salad ingredients
16oz. of orzo
1/2 red onion, minced
1/2 - 1 English seedless cucumber, diced
2 stalks of celery, diced
3 green onions, sliced on a diagonal
the remainder of the black olives, sliced
1/4 cup flat leaf parsley, minced
2-3 jars of marinated artichoke hearts
1 pint of cherry tomatoes, sliced in half
Cook the orzo according to directions. Drain and coat with enough dressing to keep the pasta from sticking together and give it flavor. When the orzo is cool, add the vegetables and toss. Finally, add more dressing to taste and toss until well mixed. Refrigerate. You will end up with dressing left over, but it's great on greens and pasta!
In Defense of Food: An Eater's Manifesto by Michael Pollan
The message in this book is simple… eat whole foods, don't overeat, and enjoy what you eat. It's seemingly straightforward advice, but far more complex when we look at how our diets have evolved and why.
When I was growing up my mother bought margarine because it was considered healthier than butter. I remember biting into sandwiches made of white bread lined with margarine. She was doing what she thought was best for her family, but we now know that the process used to turn vegetable oil into margarine produces trans-fats.
The food industry has transformed whole foods into something seemingly familiar, yet so different. As a result, our health is now at stake. And...we’ve become so intrigued with individual nutrients that we’ve lost sight of the food itself. Instead of eating the whole food, we’ve been sucked into believing that the transformed is somehow healthier.
In his book, Pollan reminds us that “…even the simplest food is a hopelessly complex thing,” and that by looking at individual nutrients, we lose sight of what truly makes food good. He recommends that we grow our own food or get it from a local source (like a farmers market), and when we can we should purchase organic. Pollan reminds us that even though processed foods may be cheap, convenient and require little effort to prepare, they come at a great cost to our health.
If you’re interested in developing a more complete understanding of what we we find in the aisles at the grocery store, you should read this book. I would also recommend reading “The Omnivore's Dilemma.” In fact, I would read that first. Either way you’ll finish this book with a better understanding of our food industry and our health as a nation... and the next time you enter the grocery store you'll make informed, healthy choices.
Well, not too long ago, she became a vegetarian and she's been cooking up a storm these days. It turns out, she's very creative in the kitchen. She made this sandwich a few weeks ago and I've been begging her to make it again. It's just the best!!
A Summer Sandwich
Serves 4
You're favorite artisan bread
2 fresh tomatoes, sliced
1-2 avocados, sliced
spinach
colossal green olives, sliced (she gets them from a salad bar)
olive oil
Slice the bread into thick slices. Lightly oil one side and grill until golden. Begin layering the rest of the ingredients onto the toasted side of the bread... spinach, avocado, tomato slices and olives.
She serves this sandwich with grilled corn on the cob and watermelon... Yum!
The following is the most recent article written by my Uncle Gene. It's great! Once again, thank you Uncle Gene!
In 1980, when I asked a class of about 100 students how many were vegetarians, four raised their hands. A recent U.S. poll of adults found that number still holds, but that 8% of people never eat meat, 1% are vegan (using no animal products), and 15% of students never eat meat. (Details available at www.harrisinteractive.com.)
The most frequent question raised of vegetarians is: “Do you get enough protein?” Various websites suggest that 75 grams of protein a day is enough for a person weighing 150 pounds, so with some very simple math, it should not be too hard to figure how many grams a day you need. Vegetarians get more than the requisite amount if they eat some combination of beans, lentils, tofu, nuts, seeds, tempeh, and chickpeas. If you look at the labels on bread or oatmeal or cereals, you can see how easy it is to have an adequate protein intake, without deriving protein from animal sources. Most vegetarians favor a variety of vegetables, from sweet potatoes to broccoli, and most vegetarians eat a variety of fruits, including oranges, apples, grapes, cantaloupe, berries, and whatever fruits happen to be in season. Vitamin B12 is an essential nutrient, although the requirement for it is very low. Vegetarians who eat dairy products or eggs have no difficulty fulfilling their requirement, but those who do not, medical authorities say, should take a Vitamin B12 supplement.
Most vegetarians choose that way of life for reasons of health: nothing makes a person a vegetarian faster than being diagnosed with coronary artery disease, possibly related to an excessive intake of animal fats. Francis Moore Lappe, in her 1973 book Recipes for a Small Planet, noted that it takes seven pounds of grain to produce one pound of animal protein, and that the planet’s ecosystems would be much better off if people just ate the grain directly, decreasing the length of the food chain, reducing the number of animals raised for food, and the amount of animal waste that contaminates land and water.
In the 1980s, Pritikin and MacDougall Programs emphasized the health benefits of diminishing or eliminating animal fats, decreasing the intake of salt and sugar, and increasing the amount of physical activity. So in thirty years, the same messages are still being broadcast, the same warnings still occur on the nightly news, and the movement towards healthier living still seems in its infancy. A publication from the Vegetarian Resource Group says nothing that was not known thirty years ago: “The key to a healthy vegetarian diet, as with any other diet, is to eat a wide variety of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. Limit your intake of sweets and fatty foods.”
The trend toward vegetarianism is gradual, but it appears to be picking up speed. Extremism, however is no virtue, as a recent comment by Dr. Michael Chu, an NYU resident who treated a patient who ate nothing but bok choi: “I don’t want to say people shouldn’t be eating raw vegetables, but everything in moderation — even things that are good for us.” He added that simply cooking some vegetables increases their nutritional values. But in the back of the minds of many vegetarians is a concern for animal welfare, and the saying of Mahatma Gandhi rings true: “The greatness of a nation and its moral progress can be judged by the ways its animals are treated.” Beans, anyone?
I don't know about you, but whenever I hear the words "rice and beans," I think of re-fried or black beans in a Mexican tomato sauce with rice. Yum.... I love it. That's not what this is... but this is good too!
Rice and Beans North of the Border
Serves 2 as a meal
1/2 cup long grain brown rice
1 cup water
2 teaspoons olive oil
1 large garlic clove, minced
16 sweet small tomatoes
1/2 cup garbanzo beans, rinsed and drained
1 handful of baby spinach
1/2 teaspoon dried oregano
1/4 teaspoon sea salt
Begin by cooking the rice according to package directions. When the rice is nearly finished add the olive oil to a saute pan and heat on medium heat. Add the garlic to the pan and cook until fragrant without browning. Add the tomatoes and cook until just beginning to wilt. Stir in the beans, oregano and salt, and continue cooking until the tomatoes just begin to burst open.Throw in a handful of spinach and cook for a minute. Stir in the rice and serve.
This is a no-brainer. We've all done it one way or another... we've just never written it down. Serve this with couscous and you've got an easy, quick and delicious dinner in minutes!
Sauteed Spinach with Toasted Pine Nuts
1 tablespoon extra-virgin olive oil
2 garlic cloves, minced
1 10-ounce bag fresh spinach with stems removed
salt and pepper to taste
2 tablespoons pine nuts
Begin by toasting the pine nuts. Use a small dry non-stick skillet and turn the heat to medium. Add the pine nuts and shake every 30 seconds to brown evenly. When they are lightly browned remove them to a plate until the spinach is ready.
Heat oil in a large nonstick skillet over medium-high heat. Add the garlic and saute until the garlic becomes fragrant (don't let it get brown). Add the spinach and toss with tongs until wilted. This will only take a couple of minutes. Add salt and pepper. Sprinkle with toasted pine nuts and serve.
Note: If you're serving this with couscous, boil the water for the couscous just before you start toasting the pine nuts.
I was asked to bring coleslaw to a luncheon. I didn't want to make a slaw I couldn't eat, so I came up with the following recipe. No one noticed it was minus the mayo, and by the end of the luncheon it was gone!
Coleslaw
6 cups of shredded cabbage
2 carrots, shredded
1 cup Vegenaise
1 tablespoon + 2 teaspoons cider vinegar (I used Bragg)
1 teaspoon dijon mustard
1 teaspoon light agave
1 teaspoon celery seeds
1/2 teaspoon celery salt
salt and pepper to taste
Toss the cabbage and carrots in a large bowl. In another bowl, whisk together the remaining ingredients. Pour it over the cabbage and carrots and toss to coat thoroughly. Refrigerate.
My Uncle sent me this article written by Alexander Green. With the authors' permission, I posted it because I thought it was well worth the read.
How to Eat Like a Zen Master by Alexander Green
Dear Reader,
Two weeks ago, I suffered a home invasion - and not for the first time.
I had plopped down to watch Duke play Virginia, having just fixed a toasted ham and Swiss on rye, and a few minutes later - to my astonishment - my plate was bare except for a few crumbs and a spot of pickle juice.
The sandwich thief had struck again!
How clever of him to enter my home in broad daylight, steal the sandwich and dill spear right under my nose, then vanish without a trace.
Wiping the Dijon mustard from my lips, I considered the suspects...
Seriously now, how many meals have you eaten this way, so consumed by your plans for the day, the conversation at the table or - worst of all - the drone of the Tube that you never really tasted the food?
Thich Nhat Hanh would not approve.
Who's he? Nhat Hanh is an expatriate Vietnamese monk and Buddhist Zen Master who has spent his life advocating nonviolence, setting up relief centers for refugees, ministering to the needy, establishing monastic centers, and authoring more than two dozen books on what he calls "mindful living."
(In 1967, Dr. Martin Luther King nominated him for the Nobel Peace Prize, telling the committee, "I do not personally know of anyone more worthy of this prize than this gentle monk from Vietnam.")
Nhat Hanh insists that most of us in the West live mindlessly. We spend our days on autopilot, reminiscing about the past or, more often, endlessly planning for the future, even if that's only ten minutes from now. By doing this, we miss our appointment with life. Because the only time we can be fully alive is in the present moment.
To change, we need only recognize that it is always now - and increase our awareness of what is going on within and around us.
Sounds simple enough. But few can actually do it. Instead, we live in a near-constant state of distraction, even when we sit down to eat. (And some, I've noticed, don't even bother to sit.)
Nhat Hanh says we can change this and turn mealtime into an art, a spiritual discipline, simply by following the Seven Practices of a Mindful Eater:
Honor the food. Start by unplugging all your daily distractions. Turn off the TV, your cellphone, and the laptop. Then take a moment to consider that everything you are about to consume - even the contents of your salad bowl - was recently alive and is about to provide your sustenance. Be grateful, too, for the many people who made this meal possible: the farmer who grew and harvested the food, the trucker who transported it, the shopkeeper who offered it, and your spouse or other individuals who may have worked hard to prepare it.
Engage all your senses. Before eating, make a practice of pausing. Notice the color, the smell and the texture of the food. With your first bite, take an extra moment to savor each nuance.
Serve modest portions. Nhat Hanh recommends using a small dinner plate no larger than nine inches across. Modest portions are not only healthier, they are less wasteful and a small step toward a more responsible use of the planet's resources. It's hard to believe, but over 16,000 children in the developing world still die every day from starvation, malnutrition or hunger-related illnesses.
Savor small bites. This allows you to better enjoy the taste of the meal. It also improves digestion since the process begins with enzymes in your mouth breaking down the food.
Eat slowly. This will make you feel pleasantly satisfied sooner and help you avoid overeating. There is a big difference between feeling you've had about enough and swearing you can't eat another morsel. Set your fork down between bites. (Few people do this, I've noticed. Try it in a restaurant and more often than not your server will try to whisk your plate away.)
Eat regular meals. Skip a meal and you're more likely to yield to fast-food restaurants and vending machines. Planning and sticking to regular meals - at least as much as your schedule allows - will enable you to eat more nutritious food, enjoy more satisfying company and settle your body into a consistent rhythm.
Eat a plant-based diet. Buddhists like Thich Nhat Hanh claim this isn't just healthier, it is also easier on the environment and more compassionate toward animals. To the extent you do eat meat, studies show it's better to favor fish and poultry. My good friend Dr. John Reed, head of the Burnham Institute (one of the world's leading medical research institutes), loves a good steak. But he told me recently that he has given up red meat altogether. He says the increasing evidence of a connection between red meat and colon cancer is pretty scary.
So there you have it. To eat like a Zen master, you don't need years of training or hours spent in cross-legged meditation. You need only recognize your mindless habits and make an effort to change them.
Dine this way and you'll find that not only are your meals more enjoyable, you'll eat less too. And that's a good thing. Scientific studies show that caloric restriction is an important source of longevity.
Eating mindfully allows you to appreciate your food and its connection to the rest of the world. It makes you look and feel better. And it helps you live longer, too. So try this Zen Master's guidelines. See if you can make them second nature.
And, who knows, you might never fall prey to the sandwich thief again.
Years ago when my children were young and very busy, Friday night was pizza night. We all looked forward to it, some because they loved pizza and others because it was an easy dinner (you can guess why I liked it). Anyway, too much of a good thing isn't good. We all got sick of it until wood burning brick ovens and pizza stones became commonplace. Then... we fell back in love.
But when I started eating vegan, pizza became a real challenge. After all, what's pizza without the cheese, focaccia? Well I like focaccia but I prefer it with sauce. So I came up with a simple sauce and even though my family still asks for cheese on top, we all really like this and you will too. Use it with lots of veggies and you'll love pizza even more now than you did before.
I usually make my own dough, but a neighbor of mine wisely buys her dough from a local pizzeria... smart girl Meg.
Pizza Sauce
1 - 15 oz. can of organic crushed tomatoes
1 - 14.5 can of organic whole peeled tomatoes
2 garlic cloves minced fine
1 tsp. oregano
1 tsp. sugar
1/8 tsp. crushed red pepper
1/8 tsp. dried basil
1/8 tsp. salt
Begin by draining the whole peeled tomatoes and slice them into inch slices. Drain. In a nonstick skillet, add the crushed tomatoes, sliced tomatoes, garlic, oregano, sugar, red pepper, basil and salt. Bring to a simmer over low heat. Gently simmer, uncovered for 15 - 20 minutes.
The following is an article written by my Uncle Gene about the forms and benefits of meditation. It's really very interesting! Read on...
A recent newspaper misprint: “Perhaps nothing reduces stress like the daily, persistent practice of medication.” The intent was to promote the daily practice of “meditation,” and while daily medication may indeed work, there is abundant evidence that meditation works even better, not just to reduce stress, but to increase over all levels of life-satisfaction.
There are basically three different forms of Meditation: Targeted, Religious, and Zen.
Targeted Meditation has been much in the news lately, encouraged by such figures as Dr. Daniel Amen in his book and in his PBS special, Change Your Brain, Change Your Body. The basic practice of Meditation remains the same in all three forms, it is the imagery that changes. Dr. Amen says, suppose you are concerned about heart disease. Find a comfortable place, where you know you will not be disturbed for at least ten minutes, and then imagine your heart pumping blood through your system. Think of the functioning of your heart, and how your nice, clean arteries are bringing blood to your brain, to your fingers, to your toes. Sit (or lie) in a tranquil state, while you imagine the smooth functioning of your bodily systems. Targeted Meditation has many forms, and it includes The Relaxation Response taught by Dr. Herb Benson in a book of the same name. Begin with your feet, and say to yourself: “my feet are calm and relaxed,” and then work your way up to your head, all the while actually reducing your blood pressure!
The second form, and perhaps the most widely practiced form of Meditation, is Religious. Whatever your religious (or non-religious) tradition, find some event in your history, or some text from your sacred scriptures, and make that the focus of your imagination. You can imagine yourself in Mecca during the hajj, wending your way around the Kabba. You can imagine yourself at the Western Wall, with all the grandeur of Jerusalem around you. You can imagine yourself on a hillside, hearing an itinerant preacher say: “blessed are the peacemakers, for they shall obtain peace.” Religious Meditation comes in many forms, has many expert practitioners, and is very effective at doing all the things Meditation is supposed to do: calming the practitioner, providing a sense of peace and tranquility, and providing the meditator with a renewed enthusiasm for the activities of daily life.
The third form is sometimes called Buddhist or Zen Meditation, and has been popularized by practitioners like Thich Nhat Han. “Breathing in, I calm myself, breathing out, I smile.” Find a comfortable place, try to empty your mind of all thoughts. You are sitting (or lying) there, tranquil as a mountain that has clouds passing by. There is no particular thought in your mind, in fact the goal of Zen Meditation is often identified as the transcendence of all thought. You reach a place where the “active” part of your Consciousness is blended with the “passive” part of your mind, and no particular thought is on the screen. A simple mantra may go through your mind, like: “I am at peace with all the world,” or “Nothing disturbs me, nothing scares me, I reach the calm center at the root of my being.”
Whatever form your Meditation assumes, evidence-based medicine asserts that setting aside 10 or 15 minutes each day for the practice of Meditation will decrease your blood pressure, help you face your everyday challenges, and make you feel better about the challenges of being alive. Of course, the secret is, not to do the Meditation in order to accomplish these things, but to meditate simply to meditate. Certain benefits are inevitable by-products, but the secret of Meditation is the doing it for its own sake. After all, it is putting you in touch with your innermost self, and what better place is there to be than that? Meditate simply to meditate, and it will produce its benefits quite generously….
Web MD, March 19th: The Three-Minute Meditation Exercise by Elisha Goldstein: “People without formal training can learn the technique by practicing a three-minute exercise he calls ACE a few times a day: • Awareness: Spend a minute becoming aware of what is happening right now in your thoughts and emotions. • Collecting: Spend another minute collecting your attention on the breath. Notice where you are aware of the breath most prominently. For some people it will be the nostrils, for others the chest or belly. • Expanding: Spend a third minute expanding your awareness into your physical body and noticing sensations like tingling, warmth, pulsing, pain, and coolness at individual sites.” "People who practice this two or three times a day, even when they are not experiencing stress, will be more likely to be able to grab on to it during major stress triggers," he says.
In the past, I’ve always looked forward to St. Patrick’s Day. Not because of the green beer, but because of my yearly indulgence of corned beef with cabbage... You know, that over-cooked mess of brisket and vegetables that turns into mush on the plate… always smothered in butter… loaded with salt...and served with a side of mustard (probably the only healthy part). But now that I’m eating vegan, how do I celebrate? Is it a dinner limited to beer? (Hmmm...intriguing)
Well, the question is easily answered with potato leek soup, and coming up with a simple recipe omitting the cream was an excellent task for me. The following is the recipe. It’s easy and really very good. And you can still serve the green beer. Sláinte!
St. Patrick’s Day Potato Leek Soup
1 onion, chopped
1 stalk celery, chopped
3-4 leeks, whites only, thoroughly washed, sliced
1 T olive oil
1 T Earth Balance Organic Buttery Spread
5-6 C faux chicken or vegetable stock
1 veggie bouillon cube
4 potatoes, peeled and cut into large pieces
1 cup cauliflower, chopped
1 teaspoon finely chopped fresh thyme leaves
1/2 teaspoon white pepper
salt to taste
Snipped chives for garnish
In a stockpot, saute onion, celery and leeks in the olive oil and Earth Balance for at least 5 minutes. Add the remaining ingredients, except chives, and bring to a simmer. Cook for 20-30 minutes. Puree with an immersion blender until smooth. Serve in bowls with chives sprinkled on top.
May you live a long life
Full of gladness and health,
With a pocket full of gold
As the least of your wealth.
I hate oatmeal. Absolutely hate the stuff. And really... in all honestly... you and I both know it's only good in baked goods, like cookies or granola, right? So I decided to come up with a recipe for granola that I could eat on occasion. Granola is always so fattening with all the added oil and it's usually too sweet for my taste. So when I set out to create this recipe, I reduced the oil and sweetener and used agave nectar instead of honey. Does this recipe meet all of the requirements it takes to be blog worthy? Hmmm... let's see. Is it easy to make? Yes. Does it come together quickly? Yes. Is it delicious? Yes, yes and yes. Is it low fat? Not so much... but oh what a treat.
Granola
3 C old-fashioned oats
1/2 C chopped unsalted almonds
1/2 C chopped unsalted walnuts
1/2 C raisins
1/4 C chopped dried apricots
1/8 C flax seeds
1/4 t salt
1/4 t ground cinnamon
1/4 C organic raw blue agave nectar
3 T canola oil
Preheat the oven to 300 degrees F. In a medium bowl combine the oats, nuts, raisins, apricots, flax seeds, salt and cinnamon. Mix the oil and agave nectar together and pour over the oat mixture. Stir well to combine. Spread the mixture onto the baking sheet and bake for 25-30 minutes, checking to make sure it doesn’t get too brown and stirring the mixture every 10 minutes. Let the granola cool completely and store in the refrigerator in an airtight container.
Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World has Never Seen
If you’re a runner, or have ever been a runner, you’ll love the book,"Born to Run." The author, Christopher McDougall, begins the journey in Mexico inspired by the Tarahumara, a tribe living in the Copper Canyons of Mexico, that live, eat and drink like they have for centuries. These people run endlessly, for fun and (most intriguing) in sandals! McDougall argues that these, largely unknown, people may be the best runners in the world and they have NO HEALTH ISSUES!
But the Tarahumara are not the only runners in this book and it doesn't take place only in Mexico. There are crazy stories about people that love running above all else, that drink wildly before insanely long runs, and run in climates and on terrain that few would ever consider. All of this is told as the story is woven into and out of nightlong races of incredible distances with unbelievable athletes often in dangerous areas.
Also interesting, McDougall explores the idea that humans are born to run, literally! He claims that running is a part of who we are, and in fact, at the core of our existence. He evaluates why our ancestors outlived the Neanderthals, and why today’s expensive running shoes actually increase a runner’s probability of getting hurt. It’s a great read… fun, entertaining and interesting.
Right now I’m reading,"The Complete Idiot's Guide to Vegan Living." It’s a good resource for anyone who might be considering becoming a vegan or has recently switched to a plant-based diet (like me). I think it’s written with the young, inexperienced cook in mind. Still, I found the information on vegan staples, hidden animal ingredients in food and beauty products, and the health benefits associated with a vegan diet all informative. The chapters are handy, the authors provide websites so the reader can find more information and products, and there are recipes (none of which I’ve tried yet) that look good. The authors cover a lot of information, most of it good, some of it open to discussion. For example, there is text in the book on vaccinations that I disagree with, but I know some would not. Personally, I'm not extreme in my beliefs or practices, but this book gave me plenty to think about. It's worth the read for those just starting out, but it should not be used as the only resource.
Recently my husband and I drove to Traverse City to visit family. While we were there, my sister Susan and her husband took us to Oryana, a natural foods market and cooperative. What a wonderful “field trip” it turned out to be. This market is like a mini Whole Foods nestled in a quiet, quaint neighborhood of Traverse City.
Oryana is a small but focused market that has everything from bread to candles. So what is it focused on? Oryana is a market committed to providing healthy food, much of it locally produced. In fact, its Northern Michigan’s only certified organic retailer dedicated to supplying food that’s produced using eco-friendly methods.
So if you’re planning a trip to Traverse City, and while there you find yourself hungry for some vegan fare, fear not. Just head to 260 East 10th Street. The phone number is 231.947.0191 and the web address is www.oryana.coop.
I was snowed in (along with half the nation) and I faced either cleaning the house or coming up with a new recipe. Take a guess at how I spent my day...
This dish was inspired by the vast whiteness surrounding me, a few leftovers in my refrigerator and my husband’s love for onions. He's always loved onions, which is great because onions are good for you! Evidence suggests that onions are effective against the common cold, heart disease, diabetes, osteoporosis, and other diseases. They contain anti-inflammatory, anti-cholesterol, anti-cancer, and antioxidant components such as quercetin. Regular consumption of onions has been shown to lower high cholesterol levels and high blood pressure. So make a point to eat more, and you can begin by trying this recipe!
Sweet Stuffed Onions
Serves 4
4 sweet onions, unpeeled
olive oil for drizzling
½ cup brown rice, cooked according to directions
1 tablespoon olive oil
1 garlic clove, minced
¼ cup diced celery
4 ounces shittake mushrooms, stemmed and chopped
4 sundried tomatoes, chopped
2 cups loosely packed spinach
1 tablespoon water
1/8 teaspoon oregano
1/8 teaspoon thyme
1/8 teaspoon basil
1/8 teaspoon salt
Panko, whole wheat
First, get the onions started. Preheat oven to 400 degrees F. Slice the top off of the onions and a small part of the bottom so that it sits flat. Put onions on a baking sheet and drizzle with olive oil, salt and pepper. Bake the onions for 50 minutes to 1 hour or until the onions are tender. Remove and let cool a little.
While the onions are cooking, cook the rice according to directions.
Just as the rice is finishing and onions are cooling saute the garlic, celery, mushrooms and tomatoes in 1 tablespoon of olive oil for 3-5 minutes. Add 1 tablespoon of water and the spinach cooking until the spinach is wilted. Combine the veggies, rice and spices and stir to combine.
Remove the skin from the onion and make a large X in the center of the top of the onion with a sharp knife. Remove most of the center leaving enough onion to retain the shape nicely. Chop a little of the roasted onion (2 T.) and add it to the rice mixture, reserving the rest for another day.
Stuff each onion with the rice mixture and top with panko. Broil the onions until the panko is browned. It's yummy!
I came in from a long day at work and had only minutes to put dinner on the table. I was tired, brain dead and there wasn't much in the refrigerator. So I pulled out one of my new cookbooks, "The Best of Vegan Cooking," by Priscilla Feral and found a pasta dish that looked like it would take only minutes... and it did (hallelujah).
The family loved it, but I have to say that when I make it again I will change a few things... I think it needs more olives, sundried tomatoes, greens and artichoke hearts. In fact, I put a can of artichoke hearts into this dish because I didn't want to leave half a can in the refrigerator, and I think it's a must. Otherwise, it's just too much pasta. Also, I'm going to try using cannellini beans in place of butter beans next time. So try making this dish and tell me what you think!
Mediterranean Pasta With Garlic, Greens and Butter Beans
Serves 4 - 6
1 pound fusilli pasta, cooked and drained,(I used whole wheat)
1/2 cup kalamata olives, sliced in half
1/4 cup sundried tomatoes, diced
1/2 cup artichoke hearts
1 can of butter beans, drained and rinsed
1 large bunch of greens, blanched and chopped (I just threw greens into the pan)
1/4 cup olive oil (I cut this in half)
2-3 cloves garlic, crushed
salt and pepper to taste
fresh chopped parsley
1 to 2 tablespoons nutritional yeast
Saute garlic in olive oil until fragrant. Stir in greens, sundried tomatoes, olives, beans and artichokes. Toss with pasta and season with nutritional yeast, salt and pepper. Garnish with fresh parsley.
My youngest daughter has become a vegetarian! I’m so proud of her commitment to a healthier and more socially conscience lifestyle. Happy birthday gorgeous!
Note: Image is from highheelsinthekitchen.blogspot.com
Pineapple is in season. Yea! I love that sweet fruit in the peak of season. So when I started seeing it in the grocery store my thoughts went to finding new ways to work it into my diet.
Just this Christmas, my youngest daughter (the other beautiful one) gave me a book full of smoothie recipes, "Cool Smoothies," by Elsa Petersen-Schepelern. However, the recipe calls for a juicer and I only have a blender. I was afraid it wouldn’t sufficiently break down the pineapple, but I was wrong. With a little coaxing, the pineapple whipped up into a frothy delight.
Pineapple Crush
1 large pineapple
1 lemon
ice cubes
4 passionfruit (optional,I just floated raspberries)
sugar or honey, to taste (I used agave)
If you buy the pineapple unpeeled, peel it. Cut it into wedges, then chunks, then press through a juicer. Add the juice of 1 lemon and pour the mixture into a pitcher of ice. Stir in the flesh and seeds of 3 passionfruit, if using, and top with the remaining flesh and seeds.Depending on the sweetness and ripeness of the pineapple, you may like to add a little sugar or honey.
Note: It's a great recipe book for anyone who enjoys smoothies, and who doesn't? Just look at the chapter headings: cool smooth summer, fruits of the earth, vegetable magic, herbs, spices and nuts & clever cocktails (I'm really looking forward to that last chapter). My thanks to my beautiful daughter!
Recently a friend asked me why it was necessary for vegans to take a vitamin B12 supplement. I had read about this months ago and knew it was important, but I couldn't give her an intelligent response. So I went back into "The China Study," written by Thomas M. Campbell, where he provides a good explanation for this. The following is an excerpt.
"Vitamin B12 is made by microorganisms found in the soil and by microorganisms in the intestines of animals, including our own. The amount made in our intestines is not adequately absorbed, so it is recommend that we consume B12 in food. Research has convincingly shown that plants grown in healthy soil that has a good concentration of vitamin B12 will readily absorb this nutrient. However, plants grown in "lifeless" soil (non-organic soil) may be deficient in vitamin B12. In the United States, most of our agriculture takes place on relatively lifeless soil, decimated from years of unnatural pesticide, herbicide and fertilizer use. So the plants grown in this soil and sold in our supermarkets lack B12. In addition, we live in such a sanitized world that we rarely come into direct contact with the soil-borne microorganisms that produce B12. At one point in our history, we got B12 from vegetables that hadn't been scoured of all soil. Therefore, it is not unreasonable to assume that modern Americans who eat highly cleansed plant products and no animal products are unlikely to get enough vitamin B12.
Though our society's obsession with nutrient supplements seriously detracts from other, far more important nutrition information, this is not to say that supplements should always be avoided. It is estimated that we hold a three-year store of vitamin B12 in our bodies. If you do not eat any animal products for three years or more, or are pregnant or breastfeeding, you should consider taking a small B12 supplement on occasion, or going to the doctor annually to check your blood levels of B vitamins and homocysteine."
My sister Susan has been on the hunt for vegan cookbooks. She's browsed book stores, checked books out from the library and searched on-line. During all of this she texted (is that a word?) me the names of authors and titles of books, and soon I found myself on-line purchasing two new cookbooks.
This recipe is from "The Vegan Table," by Colleen Patrick-Goudreau. It got great reviews on amazon.com. I've only made this one dish, but it was really good, easy, fast and certainly "blog worthy." Any changes I made are in parenthesis.
Crowd-Pleasing Pasta with Tomatoes and Artichokes
6 servings
16 ounces of whole wheat penne pasta
2 T. olive oil (I used 1 T.)
3 garlic cloves, finely chopped
1 can (26 ounces) diced tomatoes (I used Muir Glen Organic Fire Roasted)
2 T. tomato paste
1 can (15 ounces) artichokes
1 T. chopped fresh basil
1/2 C sliced black olives (I used kalamata)
Salt and pepper to taste
Cook penne in boiling water until al dente. Drain right before serving. In a large saute pan, heat oil. Cook garlic for 2 to 3 minutes. Do not brown. Add canned tomatoes and tomato paste. Heat to near boiling. Add artichokes, basil, and black olives. Season with salt and pepper. Serve penne in a large bowl, pouring sauce over all and mixing together.
This soup was inspired by "Jewels' Favorite Soup Jill Makes" along with my love for garlic. My husband thought it was so good he went back for seconds... and he's not a lover of soup! That's what convinced me the recipe was "blog worthy." You'll have to make it and let me know what you think.
1 - 2 T. olive oil
1 onion, diced (1 Cup)
6 C. water
3 vegan bouillon cubes
2 medium sized russet potatoes, diced (1 1/2 - 2 Cups)
1 C. chopped cauliflower
1 whole bulb of garlic, separated and peeled
1 bay leaf
4 sprigs thyme
4 15.5 oz. cans of cannellini beans, rinsed and drained
1/4 t. white pepper
1/4 C. parsley, chopped
cheesecloth and kitchen string
In a large stock pot, saute the onion in olive oil for 5 minutes. Add water and bouillon cubes and bring to a simmer. Tie the garlic, bay leaf and thyme in a piece of cheesecloth and place into the simmering stock. Add the potatoes and cauliflower and simmer for 30 minutes. Remove the cheesecloth bundle and discard. Add the beans and puree half the soup in a blender then stir back into the pot. Add the parsley, pepper and enjoy!
Note: Right now, my camera couldn't take a decent picture to save my life. The picture above came from flickr.com, so it's not my soup, but it looks a lot like it.
I found this recipe on the Woman's Day website. It was among several recipes featuring the cookbook "Recipes from The Family Chef," created by Jewels and Jill Elmore. It's a wonderful soup that takes only minutes to make and comes straight out of the pantry! The changes I made are in parenthesis.
Jewels' Favorite Soup Jill Makes
Makes 10 cups
Serves 6–8
Total time: 35 minutes
* 3 cans (15 ounces each) cannelloni beans, drained and rinsed
* 6 cups chicken stock or vegetable stock (I used vegetable stock)
* 2 cloves garlic , sliced
* 2 Tbsp. extra-virgin olive oil
* 1 medium onion , chopped in a medium dice
* 2 ribs celery , chopped in a medium dice
* 4 ripe tomatoes , cut into small pieces (I used a 28oz. can of diced tomatoes, drained)
* 1 tsp. sea salt or kosher salt (I used 1/2 tsp.)
* 1/4 cup fresh parsley , roughly chopped
* 1 cup Parmesan cheese , grated (I omitted)
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