Slopping the kids and Three Sisters Chowder

The funniest thing happened to me today. At least I thought it was funny...hilarious actually. My good friend Kathy, whom I had just left, was calling my cell phone. I answered and she starts by saying you are not going to believe what Keith has done. She then proceeds to tell me that her, darling and wonderful, husband Keith had called to tell her he had prepared dinner for her. He had made a special trip to the store to buy seasoned ground turkey, eeewww, and a can of peas, eeewww again. He cooked the ground turkey and added the canned peas, then for good measure he topped it off with a can of sauerkraut! I am totally serious! I was mortified by this concoction but the story itself made me laugh hilariously. Who would think of such a combination of randomness? I asked my friend how and why he would think this was a good meal. She said that is how his mother cooked for him. Everything was thrown together and dumped on the plate. She slopped the kids in the same way you would slop the pigs. She did this with love of course. Hamburger Helper is an example of such a slopped meal. The story was humorous but sad as well. Even now kids are growing up eating like this. Random slop is being passed of as real food in their homes and schools everyday. It is so sad. Every time we talk about eating whole foods, veganism, or preparing delicious vegan meals for others, we run the risk of influencing someone in a very good and positive way. Keep talking, writing, cooking and education your friends, family, and coworkers. It is catching on and our kids are worth it.



Three Sisters Chowder

1T olive oil
1 lg onion, chopped
1 lg clove garlic, minced
4 cups corn
3 cups black beans
1 1/2 cup pumpkin puree
1 cup vegetable broth
2 cups unsweetened almond milk
3 cups homemade or really good store bought black bean and corn salsa
salt and pepper to taste

In large pan saute onion and garlic in oil until soft. Process half of corn in food processor until relatively smooth. If using frozen corn you may need to add some water to process. Add beans (if using canned, drain and rinse) and corn to onions and mix well, cook for a few minutes. Add pumpkin and vegetable broth and continue cooking until hot. Add almond milk and salsa and stir well to combine. Continue cooking until hot but do not boil. Add salt and pepper to taste. Serve with tortilla chips.

Roasted Garlic and Eggplant Sauce

This was my dinner last night. I served the sauce over brown rice penne and then served that over grilled zucchini. Someone asked for the recipe so I tried to remember exactly what I did. This is pretty close. It was delicious last night so if you give it a try please let me know what you think of it.





Roasted Garlic and Eggplant Sauce

1 large head of garlic
2 medium eggplant, washed, peeled and cut in 1/2" cubes
4 T olive oil - plus some for smearing the garlic head
3 cups chopped tomatoes with juices (fresh, boxed or canned)
1 med red onion finely chopped
1/8 cup fennel chopped finely
2 T balsamic vinegar
1 t fresh chopped oregano or 1/4 t dried
1 T fresh chopped basil or 1 t dried
1 T fresh chopped parsley or 1 t dried
1/2 t freshly ground black pepper

Marinate the eggplant. Place eggplant, vinegar, 3 T olive oil, basil, oregano, parsley and pepper in a large zip-lock bag or bowl, mix well and place in the fridge to marinate for at 20 to 30 minutes.

Roast the garlic. Heat oven to 400f. Remove outer papery skin from garlic head but leave head intact. Cut 1/4" to 1/2" off pointy end of garlic. You should be able to see the actual garlic in side. Smear the entire thing with olive oil and wrap in aluminum foil or place in a small covered ramekin, cut side up. Roast for 30- 35 minutes or until cloves feel soft when press with a finger. When cool enough to handle squeeze soft garlic out of cloves into a small bowl and set aside.

Roast eggplant. Place marinated eggplant in a baking pan and roast for 30 minutes. Stir mixture often to prevent burning and ensure even roasting.

In frying pan over med heat saute onions and fennel, in remaining oil, until soft and fragrant. Add tomatoes and reserved garlic and stir to combine. Saute for about 5 minutes. Add eggplant mixture and stir to combine. Can be served now or reduce heat to low and simmer for 20 minutes for added richness.

Enough sauce for 1 lb pasta.

Labor Day Breakfast Rhubarb Pie

Ok...it isn't really a breakfast pie exactly. I just named it that so we would have a reason to eat delicious rhubarb goodness for breakfast. And it isn't really a pie in the truest sense of the word. It is baked in a pie plate but is more like a Rhubarb crisp. I guess it seems the title of this post is totally misleading. That being said, if you love rhubarb and would like it for breakfast (or any other time) you won't be disappointed with this breakfastpiecrumblecrisp.



Rhubarb Breakfastpiecrumblecrisp ; )

5 cups rhubarb cut into 1" pieces
1/2 cup sugar
2 T flour
2 t cinnamon
2 T soy creamer
1/4 t salt
1 1/2 cups old fashion oats
3/4 cup flour
1 c brown sugar
1 t vanilla
1/2 c earth balance or other vegan margarine

preheat oven to 350f

Combine first six ingredients and place in a pie plate. In a medium bowl add oats, flour, brown sugar and vanilla. Add margarine and cut in with a pastry cutter or two butter knives. The mixture should look sandy...the margarine the size of peas. Pour the oat mixture on top of rhubarb mixture and cover evenly. Press down a bit with your hands. The entire thing will probably be somewhat mounded. Bake for about 45 minutes. It should be golden and bubbly. Serve warm with ice cream or drizzled with some coconut cream ( as in the picture) or plain and delicious!

Fat 101 - When is enough, enough?

Fat is a necessary part of a healthy diet. Ideally it should be under 30% of your total caloric intake per day. If you consume an average of 2000 calories a day your fat consumption should be between 44 to 67 grams of fat. If you only consume 1500 calories a day your fat consumption should be 33 to 50 grams of fat.

Fats can be extremely beneficial and also deadly depending on the amount and type being consumed. There are some amazing health benefits that go along with certain types of fats and adverse effects that go with others. The trick is knowing the difference and being sure to get enough of the healthy ones and limit or eliminate the unhealthy ones. Healthy fats help keep the skin and hair healthy, are important in transporting as well as storing the fat soluble vitamins A, D, E and K, they also help keep you warm.

There are many different kinds of fat in the foods we eat. When fat is consumed our bodies break it down into individual components, the body then uses these components to build something entirely new...fatty acids. Other wise known as saturated, monounsaturated, and polyunsaturated.

Saturated fats are the most harmful and the Standard American Diet is full of them. They are found in animal products (meat, dairy, eggs) as well as palm and coconut oils*. Eating saturated fats has been linked with heart disease, strokes, and some cancers.

Monounsaturated and polyunsaturated are both in the unsaturated category. Monounsaturated fat is found in oils such as olive, canola and peanut. Polyunsaturated fat is found in nuts, soybean oil, safflower oil as well as cold water fish.

Our body is incapable of producing all of the fatty acids that we need. Alpha-linolenic acid (ALA) and linoleic acid (LA) are called essential fatty acids (EFAs) because we must get them from the foods we eat. Both of these are polyunsaturated and better known as omega-3 and omega-6.
Omega-3 and Omega-6 are precursors to many other important fatty acids essential for infant growth as well as a healthy brain and eyes in adults and children. These fatty acids are also important in helping to prevent heart disease by lowering triglycerides and reducing blood clotting.

As mentioned earlier, without adequate fat in your diet you are unable to absorb the fat soluble vitamins which can result in a deficiency in any or all of them. A primary sign of a vitamin A deficiency is night blindness but also can lead to a diminished immune system. Bruising easily is a common symptom when vitamin K is not properly absorbed. A vitamin D deficiency, which leads to the inability to absorb calcium, greatly effects bone health. A vitamin D deficiency in children can lead to Rickets which leads to soft "bendable" bones. Vitamin D deficiency can also lead to a condition characterized by weak muscles and painful bones, known as osteomalacia. A vitamin E deficiency may eventually lead to muscle and nerve damage.

Fat is also a necessary nutrient for hormone production. It is an important structural component of prostaglandins. The prostaglanins regulate many of your bodies functions and can greatly effect the inflammatory response as well as influencing the bodies ability to clot blood.

There are many consequences of an extremely low fat diet just as there is with an extremely high fat diet. It can be dangerous or at best lead to dry, itchy skin and a slightly weakened immune system. For healthy cells, a healthy body and to efficiently absorb vitally important nutrients you need a sufficient amount of healthy fat in your daily diet.

*There has been much debate over the health benefits of coconut oil. There is another system of fatty acid classifications other than saturation. It is molecular size or the actual length of the carbon chain that make up the fatty acid. 98 to 100% of all the fatty acids you consume have Long-chain fatty acids (LCFA). Coconut oil is made up of medium-chained fatty acids (MCFA) or medium-chained triglycerides (MCT). According to recent research MCFAs do not have a negative effect on cholesterol and surprisingly help to protect against heart disease and atherosclerosis. It is the MCFA in coconut oil that make it beneficial to health and not behave like a typical saturated fat such as that found in beef or whole dairy milk. Although a saturated fat it seems to have health benefits that may outweigh the detriments of a typical saturated fat. Ordinary people as well as renowned doctors have very strong beliefs on both sides of the coconut issue. I suggest you do your own research on this and draw your own conclusion.



References
American Heart Association: Know Your Fats
Anne Collins: What Do I need to Know About Fat?
Coconut Research Center: The Tree of Life
Global College of Natural Health: Dietary Guidelines
Nemours Foundation: Fats

Sunday's post interrupted by Irene!

The wind is howling the rain is pouring and Irene is on her way. I am sitting here feeling somewhat trapped. This is a ridiculous thing actually. It is Sunday and I would probably just be lounging around, getting caught up on laundry, cleaning and other such boring activities whether it was raining or not. I think it is just the feeling of experiencing the power of nature and possibly being without power for extended periods of time that leaves me with the trapped feeling. Nature is amazing and awe inspiring and we never should underestimate its power. I love the beauty, the strength and the power but I also love the power that comes from the electric company. We so often take for granted that the laundry will get done, dinner will be hot and ready when we are, the dishes will be cleaned and the computer will be there, in all it's connected glory whenever we press a button. When my boys were little they loved it when the power went out. It meant sitting around together and playing cards or boardgames, reading out loud, cooking on the gas grill outside in the snow and everyone sleeping in the living room together to keep warm by the kerosene heater. Of course there would be candles at night and heating water over the kerosene heater to make hot cocoa. When the power came back on my youngest always wanted to pretend it didn't and keep living without it. It does bring a closeness that you forget about during your busy, electrically powered life. That being said, we now have a generator and the boys have grown up so we will see how this storm plays out for this Vegan Goddess on this lazy Sunday afternoon. : )

As I write this it makes me think of some of my favorite things. I am talking about the things I love and would hate to be without. Things that make my life easier or just more pleasant or tasty. Here are a few...


Follow Your Heart Brand Mozzarella Cheese....Sorry Daiya fans, I think this is WAY better!

Vegenaise.....I use to be a hardcore nayonaise fan but veganiase has won me over.

Olivia's organic spring mix ....perfect for a quick delicious salad or topping to sandwich or burger.

Miso Master organic Mellow White Miso...this is my go to miso. I absolutely love it. It is the one that I use 90% of the time.

Lalibela Farm Organic Tempeh...organic, local, delicious, need I say more?

ShiKai Sandalwood Hand and Body Lotion and the Sandalwood Shower Gel plus the Color Reflect Shampoo and Conditioner....yes, I love this brand. The sandalwood fragrance smells so wonderful and the shampoo and conditioner work on my crazy ass hair!

Ecco Bella Natual Age Antidote Skin Cream...I don't like to admit it but yes I am there.

White Vinegar....no link because I am just talking about plain old fashion white vinegar. I use it to clean glass, chrome and add it to my laundry if I have a very stinky load. There are lots of uses for this stuff...google it!

Ecover cleaning products, including laundry detergent....I sometimes switch it up a bit with brands but I find the ecover brand to be cost effective and it does the job. I do not like the Dishwasher tablets though. They tend to not dissolve well and therefore not work well. : (

Kindle....I am a book-aholic! I love books and I love real books but this little device is wonderful for the books you want to read, maybe many times but don't want to save the actual book. I prefer my cookbooks, reference or text books in traditional form but every thing else can go on my kindle.

Toyota Prius....I seriously love my car. The gas milege is amazing, although when J drives it he gets better mpg than I do! It is cute as can be and has tons of room, which is deceiving by the look of the car. I have no doubt I will get another Prius when the time comes.

Well I guess that is it for now. I need to check on my laundry and prepare something for lunch. It has gotten so much more blustery just since I started typing this post. Tallulah is starting to get a little nervous. The lights have flickered a few times and I want to get things done while I can. If you are within Irene's striking zone...stay safe and be well.

***Edit*** We lost power directly before I pressed "publish." I didn't prepare anything for lunch nor finish my laundry. It has not been a fun experience. It is Tuesday evening and we are still without power. We have a generator that we can use for small things a little at a time and that is how I am posting this. It is inconvenient and annoying but we are all well and really the only hardship is the loss of power and because we have a well, the loss of water. (don't ever take your toilet for granted!) Hopefully we will get it back soon. I will post more then.

Toast....it's what's for breakfast!

I like to have toast for breakfast. It's quick, easy and you can make it even if you are half asleep. I am curious as to the way others enjoy their toast. I guess I am sort of a purest. Mine is Ezekiel bread toasted pretty dark, but not burned, with a smear of Earth Balance. If I am really hungry I might top it with mashed avocado instead of the eb and maybe a bit of veganiase but it is not necessary. My husband likes peanut butter on his. Actually he loves peanut butter on his and sometimes a bit of jam. To me that is too much like a sandwich or too heavy or there is just something about it that is unappealing on toast. Maybe it takes away from the actual flavor of the toast? Yes, I think that is it! One of my sons likes almond butter, another likes cinnamon and yet another likes it any which way, including topped with pasta! What about you? Do you even like toast? How do you top it? If no one responds to this post I will assume that I am in the minority and live in a toast hating world. ; )

On to other things in the life of a busy Vegan Goddess... I still have not made the cupcakes! Last night when I got home I decided to make Quinoa Stuffed Peppers which is a bit time consuming. They were so worth it though. Bonus is that I get to have leftovers for lunch! I love when that happens. I will post the recipe in a bit but for now the picture will have to do.

Quinoa Stuffed Peppers

ps...I promise the Mojito cupcake recipe will be soon!

pss... Like A Vegan Goddess on facebook for more articles and information that is not posted here. : )

Summer Fresh Lasagne....Yum!

When your harvest basket is abundant with a variety of fresh and delicious things you can't help but get creative. The harvest basket was my inspiration for this fresh, light and delicious lasagne. I actually can't wait to have the leftovers for lunch today! The mojito cupcakes didn't happen last night. I spent a great deal of time talking with my husband and sons about all that has been going on lately. I think it was productive and hopefully healing for those that needed it. Lesson taught and learned- You are not responsible for the actions of another person....only your own. What they say or do is totally their responsibility. You absolutely cannot change a person, you can speak your truth and in the end they will do or say what they want. Thank you and much love Jeanie for helping me to remember these things. In the end, between the talking, work and dinner prep I was pooped last night and after dinner plopped my butt on the couch. Cupcakes were not on my radar. Sad but true. At about 8:30 Jim was sure wishing I had made them as he was craving something sweet and cupcakey. I will give it another shot tonight. : )




Garden Fresh Summer Lasagne

2 medium eggplants cut into 1/2" circles
1 good size zucchini cut into 1/2" circles, or 2 smaller ones (you want equal eggplant and zucchini)
4 large juicy tomatoes sliced into 1/4" slices
1 T olive oil
1 large onion, chopped
4 cloves garlic, minced
1/2 cup fresh basil, rolled and sliced into very thin strips
1 lb extra firm tofu
1 T mellow white miso
1/2 black pepper
1/2 block Follow Your Heart Mozzarella Cheese, shredded

Preheat oven to 425f

Spray baking sheets with olive oil spray. Lay zucchini and eggplant in a single layer on baking sheets. Bake for 20 minutes. Depending on the size of your baking sheets and oven you may have to do two batches. When done set aside. While veggies are cooking place skillet with olive oil over medium high heat, add onions and saute for about five minutes, add garlic and continue cooking for another couple of minutes. Remove from heat. Drain tofu and squeeze a bit with a towel or paper towel to remove excess water. With chunks at a time, squeeze the tofu between your fingers over the pan of onions and garlic. It should have the consistency of firm ricotta cheese. Add the miso and basil to the tofu, onion mixture and mix well. Add the black pepper to taste. Oil a lasagne pan or a large deep casserole. Place a layer of eggplant on the bottom of the pan, overlapping if necessary to make it fit. Then top eggplant with a layer of tomatoes. Next, add the tofu and onion mixture, then a layer of zucchini, again overlapping if necessary. Top zucchini with a layer of tomatoes and then finally cover with mozzarella cheese. Bake at 425 for about 20 minutes. Serve with some crusty bread, Molto Delicioso!