Berry Kombucha Lemonade

2 1/2 cups fresh kombucha tea
1/4 cup fresh lemon or other citrus juice
3-4 tbs raw local honey
1/4 cup smashed berries of choice (you can smash or purée as you like)
4 tbs whole chia seeds (if desired)

Using a 3 cup Mason jar with lid, juice citrus fruit and smash berries. Add honey and chia seeds and stir well. Add kombucha and stir or shake thoroughly to mix. Store in refrigerator.

Or, divide into 2 swing top bottles and allow to carbonate for 2 weeks.

Farm to Fork, a Natural Foods Co-Op

I recently ran across a great article in the Star-Telegram about a family who started an all-organic, all-sustainable meat co-op.

Although I eat plant-based, many of my friends and family are omnivores.  What a great way to encourage responsible eating!  If you know anyone who enjoys meat products, please point them to Farm to Fork, where they can find red meat, pork, poultry, seafood, and raw honey with convenient pick-up locations in Arlington, Allen, Fort Worth, and Oak Cliff.


Farm to Fork, a Natural Foods Co-Op
Original Star-Telegram Interview

Brennamole

This is the way I like my guacamole.  Some people add jalapenos or serranos, but I prefer my salsa hot and my guac cool.  This guacamole doesn't last long at our house-- Clay has been known to make an entire meal out of this stuff!  I highly recommend using organic produce in this recipe, as the flavors and freshness will be completely worth the extra cost.

2-3 ripe avocados
4 tbs fresh-squeezed lime juice
3/4 cup fresh cilantro, minced
1 garlic clove, minced
1/4 cup red onion, diced
1/4 cup ripe Roma tomatoes, diced
1/4 cup yellow or orange bell peppers, diced
2 tsp freshly ground salt

Use a wooden spoon and mash avocados in a plastic, glass, or wooden bowl.  Never use metal, as it will turn avocados a nasty shade of grey.

Mince cilantro and garlic, and add to mashed avocados along with lime juice and salt.

Dice onions, tomatoes, and bell pepper, and stir into avocado mixture.

Add salt and lime as necessary, and sprinkle with a hint of epazote or cumin if desired.  Chill until ready to serve.

Serve over shredded crisp romaine lettuce with blue corn tortilla chips, and pair with fresh pico de gallo and hot salsa.

Optional:  Add black beans and sweet corn for a chunkier version.

If you're hungry for more, here are my other plant-based Tex-Mex recipes:

Black Bean and Mango Salsa
Tomatillo Salsa
Mango Salsa
Sweet Corn with Chipotle-Lime Cream
Mexican Tempeh
Heirloom & Hatch Tacos
Epic Easy Burritos
Hatch Chile and Cactus Soup
Avococo Ice Cream

Make your own kombucha

The Brewing Operation 

Here is my complete guide to making kombucha using a continuous brew system.


To download a PDF copy of these instructions plus more helpful articles, please click here!






Purchasing commercial kombucha at $3-5 a bottle will make you go broke, but making kombucha tea (KT) using a continuous brew system is easy and effective.

To learn more about the health benefits of kombucha, visit Kombucha Kamp.




Pictured from left to right:  

I experimented with growing a scoby from commercial KT in a mason jar (See my article on how to grow your own.)   Behind it are the empty Celestial Seasonings bottles I cleaned and reuse.  Next to my developing scoby is a small jar for making sweet tea.  I have added 1/4 cup sugar and 1 tea bag to "feed" the developing scoby. 

Next to my DIY scoby is my continuous brew container, my electric kettle, wooden spoon, plastic pitcher full of sweet tea, and plastic measuring cup.

Supplies
1 starter scoby (mother culture) with 1 cup of starter kombucha tea
1 lb of organic vegan cane sugar ($5)
1 package of bagged green tea ($2-6)

1 glass beverage dispenser with plastic spigot, 1.5-2 gallons ($12-25)
1 white flour sack towel ($2)
1 fat rubber band ($0.50)
1 wooden spoon ($2)
1 glass mason jar to use as a spoon rest ($2-5)
1 qt distilled white vinegar for cleaning ($2)
1 plastic measuring cup set ($2-6)
1 gallon-size plastic pitcher ($2-4)
1 electric kettle, or other means of safely boiling water ($20)
6 pack of glass bottles (I saved, washed, and reused ones from Celestial Seasonings kombucha, so it cost me about $18.)

Recipe for 1 Gallon
12 cups of water
1 cup of sugar
8 tea bags

The Continuous Brew System

A simple $25 two-gallon glass beverage dispenser from Bed Bath and Beyond or a $12 one and a half-gallon one from Wal-Mart will get you started making KT.  The container should have a spigot made from food-grade plastic.  Never use metal, and don't fall in the trap of buying gimicky, overpriced kombucha kits!

Replace the included glass lid with a flour sack towel, because glass will keep air out and prevent the KT from fermenting.  Cut the large towel in half, fold it in half again, and secure it to the top of the container with a thick rubber band.  (The ones from broccoli stems work great.)  Be sure to recycle the glass lid!

Before we brew, let's talk about supplies.

The Ingredients

This cane sugar is organic, vegan and made by Florida Crystals.  Wal-Mart sells it for about $5.  I make my tea with a dollar brand of green tea, which makes for a very light and very flavorful KT.  You can also use black tea (pictured), white tea, or oolong.  Don't use flavored teas like chai or Earl Grey, as the oil will kill the scoby.

The Scoby

This is the gorgeous scoby (or mother culture) that Faith sent me.  It was about 6 inches across and 1/4 inch thick, large enough to make a full gallon of KT.

Always inspect a new starter scoby for signs of mold or infection.

Never use a dehydrated scoby.  Your fresh scoby should come with 1/2 to 1 cup of starter kombucha tea.  Don't toss a scoby into new sweet tea without including already fermented kombucha tea.

Now that I have my own system going, I am happy to share my scobys.  Email me at save198veg@gmail.com if you need one!

A new scoby will grow on top of the KT each time you brew.  You can keep 1-3 scobys in your container to speed up the fermentation process, but know that they do take up a lot of space and you may not be able to get a full gallon (or two gallons) in the container.  I usually keep two scobys in each of my two continuous brew containers, and it cuts the fermentation time down to 1.5 weeks.

Keep your starter scoby in its packaging until you're ready to use it.  Don't leave it out on the counter for long periods of time, and don't handle it unless you have thoroughly washed your hands with vineger.  Never use soap on any of your KT supplies, as it will contaminate and/or kill the scoby!

The Sweet Tea

Now, get out your plastic pitcher, tea kettle, wooden spoon, and plastic measuring cups. Wash everything with vinegar and water, never soap. Measure out 1 cup of sugar, and place it in the plastic pitcher with 8 tea bags.

If your tea bags have tags, secure them to the side of the pitcher using a plastic chip clip.  Don't allow the tea tags to float around in your water-- It gives it a weird taste.

Boil 12 cups of water and pour it over the 8 tea bags and 1 cup of sugar.  Use the wooden spoon to mix the sweet tea.  Rinse and store the wooden spoon in the glass mason jar.

Take the tea bags out after about 5 minutes, and allow the sweet tea to cool completely.  If you pour hot tea over your scoby, it will kill it!  You can speed up the cooling process by placing the pitcher in the freezer for 10-20 minutes, or just leave it to cool for 2-3 hours.  It should be room temperature before it comes into contact with the scoby.

The Waiting Game

Finally, once the sweet tea has cooled, pour it into the clean continuous brew container.  Add your scoby with 1/2-1 cup of starter tea on top of the sweet tea. New scobys will form at the top of the KT, but scobys from previous brews may sink or flounder.  This is completely  normal.  As long as the scoby is healthy (and shows no signs of mold), you'll be fine.

Cover the spigot on the beverage dispenser with a plastic bag in case it drips, and save your receipt in case the container leaks.

Your kombucha will be ready for bottling in one to two weeks.  Test the KT after one week by using the spigot to dispense a small amount into a glass.  Some people like their KT sweeter than others, but I prefer mine pretty sour.  If you're using more than one scoby, it will take less time to ferment.

You can carbonate kombucha by storing it under pressure in clean, air-tight bottles such as grolsch bottles, or by sealing it with a bottle capper in beer bottles.  Do this after about a week and a half of fermentation, and allow the kombucha to undergo secondary fermentation in the bottles.  Read this article for more about carbonating.

Some people really enjoy the fresh fizz of carbonated kombucha, but it's neither here nor there to me, so I save myself a lot of effort by skipping the bottling process altogether.  I siphon off as much KT as I want using the plastic spigot, and sometimes store it in glass bottles I saved from commercial Celestial Seasonings KT.  Six of these bottles will hold a gallon, but be sure to leave a little wiggle room in each in case the KT starts to expand and carbonate.  You don't want your bottles to explode!

The KT

If you can't store it in a pantry or a closet, cover your continuous system with an old t-shirt to keep out light.  KT needs to be stored in dark dry, warm places like a pantry, a shelf in the laundry room, or a closet.  I keep mine above my dryer, and it does extremely well.  Fermentation is a snap in these conditions!

After 1.5 Weeks

This is what my KT looked like after a week and a half of fermentation.  This was from my first batch. Now my KT grows 1-2 inch thick mother scobys and I keep 2-3 of these in each container to speed up the fermentation.  

One final note on kombucha:  While KT is no more alcoholic than vinegar or sauerkraut, there are ignorant people who consider it to be the same as wine or beer.  (Read more on that here.)  Be cautious about taking it with you to work or school, and honestly describe it as a fermented tea drink, not alcohol.

How I use my kombucha

Immune-Boosting Super Drink:  Mix plain green tea kombucha with 1 packet of Emergen-C powder, 1 dose of Green Vibrance supplement in a large container (it gets really fizzy.)  Add carbonated water if you like to dillute the flavor, and drink daily, or whenever you're feeling a cold coming on.  

Best-Ever Face Wash:  Mix 1 part Dead Sea mud, 1 part bentonite clay, 1/2 part St. Ives Apricot Scrub, and 1/2 part kombucha. Add more KT if necessary to thin. You can find many of these ingredients on Etsy.com.

My face feels is refreshed, vibrant, and toned. I use this daily in place of make up remover, and I leave it on a little longer as a facial.

Weekly Hair Tonic:  I rinse my hair with plain KT once a week to remove built-up product residue.  I store it in a large plastic pump dispenser and add fresh lavender from my herb garden to tone down the vinegary scent.  After I rinse with KT, I use an all natural shampoo and conditioner as normal

More of my articles on kombucha:

Make your own kombucha:  It's seriously a fantastic idea.

Grow your own scoby:  Photos of the process and tips.

Have you kombucha'd today?  All about the benefits of fermented tea.

Baked Asparagus

My grandmother made this for me for Easter supper, and it was absolutely gorgeous and amazing!  Asparagus is in season, so stock up!

1 lb. asparagus
1 ½ cups grape tomatoes, halved
3 Tbl. Pine nuts   
2 Tbl. Garlic powder or garlic cloves, minced
¼ c. olive oil
Salt, pepper to taste    
1 Tbl. Lemon juice




Mix oil, salt, pepper, garlic seasoning well.  Place asparagus, tomatoes and pine nuts on foil lined baking pan and coat with oil mixture.  Bake 400 until tender.

Drizzle with lemon juice and sprinkle with vegan  parmesan cheese.

Dairy-Free Cream of Mushroom Soup

Soup Base and Seasonings

4 sprigs fresh marjoram (leaves only), or 2 tbs dry

3-4 fresh sage leaves, or 1 tbs dry

4 tbs sherry

1/4 cup yellow onion

2 cloves garlic

1/2 cup vegetable broth

1/4 cup diced cremini or portobello mushrooms

Blend all in a blender until smooth. Add to large stock pot or saucepan.

Mushrooms

1 lb cremini or portobello mushrooms, sliced into 1 inch cubes

Add mushrooms to saucepan with base mixture, and sauté on medium heat until mushrooms are soft, about 7-10 minutes.  NOTE:  If you use portabellos, your soup will turn out brownish, almost like gravy.  Creminis will result in a more traditional white-color, so go this route if you're easily freaked out by colors.

Thickener
1 cup So Delicious Protein Plus almond milk, unsweetened (thickest non-dairy milk ever)
1/2 cup raw cashews
1/4 cup flour

Grind cashews and flour together. Mix with almond milk and allow to set for a few minutes.

When mushrooms are soft, add cashew mixture to saucepan and salt to taste. Stir together and simmer for about 5 minutes.

Coconut Ice Cream

I've said it before, and I'll say it again:  Don't waste $7 on a pint of non-dairy ice cream when it's simple to make your own, AND you'll have better results! No, you don't need an ice cream maker.  All you need is a good food processor and you're good to go!

5 bananas, frozen

3 tbs coconut butter

1/4 cup coconut flakes, ground to a powder

5 tbs Torani coconut syrup

Allow the bananas to sit out for a few minutes to thaw slightly.  (You don't want icy banana bricks in your processor.)  Throw everything in a food processor and pulse until completely smooth. Freeze. ;)

I used unsweetened Torani coconut syrup which is made with sucralose, but there are also brands made with stevia, or you can use the Torani cane sugar version.  This is the type of syrup you would use to sweeten coffees or frappucinnos.

Plant-Based Kitchen Must-Haves

What are the plant-based appliances and ingredients I could never be without? Read more to find out what they are and how I use them!

1. Wok. I use my wok for everything from sautéing to making stews. It's my favorite PB appliance because it holds a ton of veggies, controls splatters because of the high sides, and comes with a great kid for steaming and making things tender.

2. High-quality Kitchen Aid food processor. A blender won't cut it for making things like hummus, shredding heads of cabbage, making salsas and slaws, and whipping up an impromptu batch of raw truffles.

3. Magic Bullet blender. I used a Ninja for a good while, but ultimately I've gone back to my $40 As-Seen-on-TV Bullet. This little thing is a BEAST. It crushes ice better than any blender I have ever used, grinds hemp seeds down to a powder, perfectly purées greens into breakfast smoothies, and quickly processes a salad dressing or veggie marinade.

4. So Delicious Protein Plus Almond milk (plain unsweetened.) For years I was confounded by the lack of protein in PB milks. Finally, So Delicious has developed a milk fortified with D, calcium, and protein! It's thick, creamy, and is absolutely multi-purpose. I have made incredible potato soups with it, powerful protein smoothies and muffins, and delightfully silky desserts.

5. So Delicious plain cultured coconut yogurt. (It is not strictly vegan because the bacteria are derived from cow's milk--they have to be, as I understand it-- but it is 100% lactose and dairy-free.) I love this product for its silky, custard-y texture, sweetly sour flavor, and gut-friendly bacteria. It works as an excellent egg replacer in baking, goes beautifully with fruit, and the flavor is neutral enough to use it to make tzatziki dip. When my digestive fire is a little snuffed, a serving of this yogurt gets things back into balance.

6. Light Life Smart Bacon. I keep this on hand for adding flavor to soups, stews, casseroles, sandwiches, and greens. My Southern-style collard greens recipe is incomplete without veggie bacon, and no omnivore has EVER done anything but compliment a dish made with it. The package says to cook the bacon first, but I never have. I slice it up and throw it directly in any recipe for added flavor and protein.

7. Not Beef Bouillon Cubes. No soup, or sautéed vegetable dish is complete without it. Not Beef imparts a wonderfully warm and home-style flavor to anything you use it in.

8. Bay leaf. It's hands-down my go to spice! The flavor is intriguing, complex, and comforting. I add the leaves anytime I'm throwing together a dish from scratch. Sometimes I grind into a powder to concentrate the flavor in a dish.

9. Garlic, onions, tomato, and celery (stalks, root, or ground seed.  )If you have these four veggies, you can make almost anything. My fridge is never without them!

10. Hemp seeds. They are a complete protein, wonderfully high in DHA/EFA/omegas, and packed with nutrition. They need to be finely ground, however, as the shells are tougher than those of chia and flax. The flavor is very nutty and unusual, but I know you will love it as much as I do. I add it to everything, and even use it to replace some of the flour in baking. A blend of hemp, flax, chia, pumpkin like Power of 3 will boost your health out the roof!

Potato Patties for St. Patrick's Day

Ah, potato patties.  Well, at least that's what we called them in my family.  In Ireland, they're called Boxty, tend to be a little fluffier than the variety we're used to in the Southwestern United States.  Boxty can be thick like a patty, thin like a crepe, or somewhere in-between like a pancake.  Inspired by recent advice from a BBC podcast to "look under my shoe" for cooking inspiration, I adapted this recipe for potato patties to reflect the style of cooking I remember from my childhood while celebrating my Irish heritage.  Enjoy!

Potato Patties

1 medium onion, peeled

4 large russet or Idaho potatoes (about 3 1/2 pounds), peeled

2 large farm-fresh eggs

2 tablespoons all-purpose flour

6 tablespoons vegetable oil

6 tablespoons Earth Balance

Using box grater or food processor fitted with grating disc, coarsely grate onion and place in colander set in sink.

Coarsely grate potatoes, add to colander, and set aside to drain.

In large mixing bowl, lightly beat eggs, then whisk in flour.

Press potatoes and onion to extract as much liquid as possible, then add to egg/flour mixture. Season with salt and freshly ground black pepper. Using wooden spoon or hands, mix well, but do not overwork.

In heavy-bottomed, 12-inch skillet over moderately high heat, heat 1 tablespoon oil and 1 tablespoon Earth Balance until hot but not smoking. Drop 4 scant 1/4-cup portions of potato mixture into pan and flatten with spatula to form four 3-inch pancakes.

Fry until bottoms are golden-brown, 4 to 5 minutes, then turn over and fry until golden-brown and crisp, an additional 4 to 5 minutes. Transfer to paper towels to drain; season immediately with salt and pepper.

Using paper towels, carefully wipe out pan. Add 1 tablespoon oil and 1 tablespoon butter and fry 4 more pancakes. Repeat with remaining batter, wiping out pan and adding 1 tablespoon oil and 1 tablespoon Earth Balance before each batch.

Modified from  http://www.epicurious.com/recipes/food/views/Classic-Potato-Pancakes-233361

Daunted by dairy? Here are some easy ways to replace dairy in your diet.

Eliminating dairy from your diet can be overwhelming at first. 

The best way to go about it is to choose one or two products to replace initially.  As you eliminate dairy products from your diet, you'll lose your taste for them altogether, and non-dairy milks and cheeses will begin to become familiar and tasty to you. 

Don't get caught up in being "perfect," just take it step by step, and soon dairy-free won't seem so daunting.

Although there are many soy-free non-dairy options these days, don't avoid soy just because you  heard somewhere that it was "bad."  Soy isn't evil (unless you're allergic or have certain health concerns.) Find out why here.

Milk
Silk makes a large variety of soy milks, yogurts, and coffee creamers.

I am not big on soy milk because of the weird sugary taste.  I prefer the unsweetened almond-coconut blend from Blue Diamond.  It’s lower in calories, fortified with vitamin D, and doesn’t taste so sweet.

My favorite non-dairy milk is unsweetened So Delicious Almond Plus.  It's also fortified with vitamin D, contains 9 essential amino acids, and has 5 grams of protein per 40 calorie cup.  It's also very thick and creamy, so I like to use it in soups, stews, and desserts.  (Any non-dairy milk is fine in cooking and baking.)


Cheese
Daiya is probably the most popular brand of vegan cheese, but I don’t care for it at all, and most omnivores I know despise it. It actually makes me feel a little sick, and I’m not impressed with their ingredients.  Here's another article on why (and how much) I hate Daiya.

Don’t be fooled by Galaxy Nutritional Foods' lactose-free cheeses. They may not contain lactose, but they are derived from casein, and they also taste like crap.
I like to order products from HeidiHo Organics. Their ingredients are MUCH more natural, and I believe they are soy-free. They offer feta, chipotle cheddar, smoked gouda, and monterrey jack.  Here’s an article I wrote on Daiya versus Heidi Ho.

By far, my favorite brand of dairy-free cheese is Lisannati.  It comes in mozarella and cheddar and is available at Whole Foods.  It's creamy, it actually melts, and tastes good to non-vegans.  I love this brand so much, that I can't be trusted alone with it.  I only buy bags as-needed because left unsupervized I'll eat the whole thing!  Here's more on why I love Lisannati Vegan Cheese  so much.

Homemade vegan cheeses are also delicious, and very easy to make.  Find out more at the Gentle Chef.


Parmesan Cheese

Parma brand makes several different flavors of vegan Parmesan.

Or, you can make your own using cashews and nutritional yeast.


Cream cheese and sour cream
Tofutti is a great brand, but they do use soy.   Toffuti makes a wonderful cream cheese and a delicous sour cream.  I truly can’t tell the difference between their products and the real stuff, and they are omnivore tested and approved!


Yogurt

Stonyfield Organic’s O’Soy brand also makes soy-based non-dairy yogurt, and Silk also has some nice offerings as well.

So Delicious has a line of soy-free yogurts made from coconut milk. The only thing I dislike about them is that they contain little to no protein. So Delicious has recently come out with a cultured coconut milk yogurt, which I think is fabulous.  I don't think it's quite vegan, though, because in order to culture any kind of milk, you have to derrive the mother bacteria from a dairy starter.  It is completely lactose free, though, and regulates my digestive system wonderfully.  The taste is incredible, the texture is lovely, and it makes a great addition to desserts.  It's also a great egg replacer.

Amande makes cultured almond-milk yogurt, and it's very similar to So Delicious.  I love both, but of the two, So Delicious is my favorite.


Ice Cream
I like So Delicious coconut milk ice creams. I’ve also tried and enjoyed Almond Dream’s offerings.

Lately, I've discovered how simple it is to make homemade ice cream without an ice cream maker using Mimicream, coconut milk, bananas, or avocados.  This saves TONS of money, and the results are usually tastier.  Dairy-free ice creams are by far one of the most expensive products on this list!


Mayo
Follow Your Heart makes a variety of delicious “veganaise” products, and has a soy-free option as well.

I prefer their reduced-fat version, and use it all the time in salad dressings, and on sandwiches.  No one can tell the difference from the real thing!


Heavy Cream

Mimicreme is by far the most outstanding and delicious replacement for non-dairy heavy cream.  However, it's not sold locally in Texas, and must be ordered ahead of time.  They also have a whipped topping which I have used to make ice cream.  Read more about how much I love their product here. 

If you don't have Mimicreme on hand, you can use soy creamer or canned coconut milk instead. 

Here's an excellent recipe for vegan heavy cream.

Here are some other ideas from Jenn Shagrin's Veganize This!:

-1/2 cup raw cashew pieces + 1/4 cup almond slivers in bowl, cover with warm water. Soak overnight. Drain, puree with 1/2 cup water. Blend and add water until completely smooth. Consistency should be like milkshake. (good for savory dishes)

-1 cup of highest fat nondairy milk you can find, pour into saucepan. Mix 2 tbs cornstarch + 2 tbs ice cold water. Heat nondairy milk over medium high, stirring frequently, until begins to boil, then add cornstarch mix. Cook, stirring continually, until reduced by 1/2.  (good for all dishes)

-14 ounce can coconut milk into saucepan. Mix 1 tbs cornstarch + 1 tbs ice cold water. Heat coconut milk over medium high, stirring freq. until begins to boil, then add cornstarch mix. Cook, stirring continually, until reduced by 1/3.

-1 pint soy creamer into saucepan. Mix 2 tbs cornstarch + 2 tbs ice cold water. Heat soy creamer over medium high, stirring freq until begins to boil, then add cornstarch mix. Cook until reduced by half. (good for all dishes)



Buttermilk

Here's a great set of instructions for making vegan buttermilk.

You can find a gluten-free version made with cashews here.


Whipped Cream

Cashew Cream is a popular substitute.

Here's a coconut version similar to Cool Whip.

Mimicreme makes a fabulous whipped topping that you can order ahead of time.

Eggs
In baking, I use either Ener-G Egg Replacer or farm-fresh eggs from my friends’ chickens. Here’s a list of other ways to substitute eggs. For breakfast, I make Fantastic World Food’s Tofu Scramble.



Need more ideas? Here’s an awesome guide to vegan substitutions.

Blueberry Protein Muffins

This recipe was inspired by a muffin recipe on Figgy and Sprout.

I received some tasty organic blueberries in my Bountiful Basket two weeks in a row and froze them to preserve their freshness.  I'm not a big fruit eater, so I laid them out on a cookie sheet and allowed them to freeze, then stored them in a plastic bag for later use. 

Lately, I've been on a huge hemp seed kick, and I've been using them in everything from breads, smoothies, truffles, and soups.  Since I am a carboholic, I rarely make "breads" in large volumes.  So when I decided to make a dozen muffins, I knew I had to cut down on the carbohydrate count and amp up the protein count.  I crammed as much protein in these muffins as I could-- not only are hemp seeds a complete protein in and of themselves, but I also added protein-enhanced coconut milk and a scoop of vanilla protein powder.

The sweetness comes from raw, unfiltered honey, and the gooey jam-like texture of the baked blueberries.  Raw coconut oil adds healthy fat, and the cultured coconut milk adds beneficial bacteria and serves as an egg replacer.  Soda, powder, and salt all give the muffins texture and allow them to set properly.  The orange juice adds depth to the flavor.

I am really pleased with the outcome of this recipe, and will be making it as often as I have fresh berries! 

1 cup whole wheat flour

1/2 cup ground hemp seeds

about 1/2 cup vanilla protein powder

1/4 cup raw honey or agave nectar

1/2 cup So Coconut Protein milk, unsweetened

1/2 cup cultured So Coconut yogurt

1/4 cup raw coconut oil

1/4 cup orange juice (juice from 1/2 an orange)

1 cup frozen blueberries

1/2 tsp baking soda

1/4 tsp baking powder

1/2 tsp salt

Preheat oven to to 350 F.  Line muffin tins. Mix all ingredients together in a large mixing bowl, either by hand or with an electric mixer on low speed.  Add blueberries last and gently fold into the dough.  The dough should be very thick.

Bake for 20-30 minutes. (Mine took 25.)

Makes 12 muffins.

Vegan Zuppa Toscana Supreme

This recipe was inspired by Olive Garden's Zuppa Toscana.  I googled a clone recipe for it, veganized the clone recipe, and then tweaked it to fit what ingredients I had on hand.  The result was amazing.

I bought a purple potato without knowing it, and boy-- was I surprised!  I have never seen one before, and I must say, it really adds a lot to this soup.  I used organic reds for the rest, and chose Field Roast brand Italian Sausages as a vegan substitute.  These sausages are delicious on their own, and are expertly seasoned with eggplant and red pepper.  The sweet yellow onion and celery root add complex, comforting flavors, and the kale and nutritional yeast all bump up the nutritional value of the soup.

The original recipe called for heavy cream, but I decided to use So Coconut brand unsweetened protein-enhanced milk. It's probably the thickest non-dairy milk on the market, unless you use soy creamer (and I don't like that stuff because it's sweetened.)  I had some vegan cheese in reserve in case the thickness didn't turn out right, and found that I didn't need it at all.  As the potatoes boiled and softened, they created a wonderfully silky, creamy texture that I only needed to thicken slightly with nutritional yeast. So Coconut doesn't have a strong coconut flavor, so the end result is indestinguishable from soy or almond milk.  Smart Bacon and Not Beef amp up the warm, hearty flavors of the soup, and believe you me-- fresh marjoram and sage make all the difference.  (They are simple to grow on a container porch garden, so no excuses!)

Without further ado, here's my recipe for vegan Zuppa Toscana Supreme...

3 medium red potatoes, roughly diced
1 medium purple potato, roughly diced
2 Field Roast Italian Sausages
2 strips Smart Bacon
2 large garlic cloves, minced
1 cup chopped yellow onion
1/2 cup diced celery root

2 cups chopped kale

2 cups So Coconut with Protein, unsweetened

2 cups vegetable broth

2 cups water

1/4 cup nutritional yeast

1 Not Beef Cube

1 large bay leaf

3-4 sprigs fresh marjoram

4 fresh sage leaves

 

Saute onion, celery root and garlic until celery bits start to soften in a large skillet or wok.  Add sausage, bacon, marjoram and sage leaves, and cook until sausage starts to brown slightly.  Boil potatoes in a large stock pot with 2 cups vegetable broth, 2 cups water, 1 Not Beef Cube, and bay leaf about 30 minutes or until most of the water is absorbed and potatoes are soft.  Add sausage mix to potato pot, coconut milk, nutritional yeast, and kale.  Simmer until kale turns bright green.

Green With Envy Salad

The photo may look scary, but
I promise, it's delicious!

I based this off a recipe for Broccoli Pesto from Green Kitchen Stories.

I loved the end product so much, that I will probably make this and serve it over green peas and pasta for my office St. Patrick's Day potluck.

The photo I took makes it look a little frightening, but even those who hate broccoli will like this pesto.  I would love to try it with sprouted green peas instead of canned-- if you go that route, it's totally raw.  :)  Fresh green peas or frozen green peas would also be another great option. 





Pesto
2 cups broccoli florets
2 tbs whole hazelnuts
2 tbs sunflower seeds
3 tbs Amore basil pesto paste
3 tbs lemon juice
4 tbs olive oil
1 tsp ground sea salt
1/4 cup water
1 large garlic clove
1 tbs vegenaise

Wash broccoli, then dump everything in a food processor and process until smooth.  If too crumbly, add a touch more olive oil or water.  If more "tang" is desired, add a touch more lemon juice.

This makes about 2 cups of pesto. You can serve it as a dip, spread, or with pasta.  Or, do what I did, and make a salad!

Salad Assembly
1/4 cup pesto
1-2 tbs raw apple cider vinegar
2 cups sprouted green peas, raw green peas, or frozen & thawed green peas (I only had canned.)

Mix the pesto, vinegar, and peas together until coated.  Serve!

Our Best-Ever Workout

Click for larger version.

My boyfriend Clay devised this workout plan for us awhile back, and it's given us the best results we've ever had.  We do pyramid sets of 10-8-6-4 repetitions, beginning with the weight we're at and increasing 5 to 10 pounds more on the last two sets.  For example, on alternating dumbbell curls, I'll start with 10 pounds, increase to 12 pounds, and finish with 15.  My goal on the last 4 reps is to hit muscle failure while maintaining correct form.

You could do any type of sets you want with this, but we agree that we've both had our greatest amount of definition (me) and mass gain (him) by doing pyramids. 

 

Each strength training session typically takes me 45 minutes to an hour, and depending on what my workout goals are for the month, I may hit the shower, or follow it with 30 minutes to an hour of cardiovascular exercise.
Here are a couple of other helpful tips-- 

Amino Acids:  I have discovered that my maximum weight loss occurrs when I supplement with amino acids.  When I began weight training, I also realized that my maximum muscle gain (tone and definition-- I don't "bulk.") occurred when I used branched-chain amino acid powder and hit my target RDA of protein (weight in kilograms x 0.8) each day. 

Creatine:  I've also benefited from creatine ethyl ester.  It makes weight lifting a breeze, transforms me in to She-Hulk, and greatly aids in the development of muscle.

Pre-Workouts: I use a cup of black coffee or yerba mate as my pre-workout supplement.  Even Vega's pre-workout causes me to become aggro and jittery, so I don't use pre-workouts on a regular basis. 

Thermos/Weight Loss Supplements:  Green's Plus Thermo Lean is an all-natural stimulant free supplement that has helped me lose 3 pounds.  It has green coffee extract and yerba mate, and I've seen good results with it and zero side effects or jitters.

Bountiful Baskets Instructions

I've been participating in the Bountiful Baskets co-op for awhile now, and I've noticed the process is extremely confusing for first-timers.  Here's a quick tutorial to make it easy with Tarrant County folks in mind:

1.    Go to bountifulbaskets.org at NOON on Monday.  (The Texas sites are only active from noon-midnight, and if you don’t sign up between those hours, you can’t get a basket.)

2.    Click “Participate Now” and click “Texas.”

3.    Login or register.

4.    Click “Tarrant County” and select your site.  (This week is an A-Week, so you will pick up at 8:30 AM at Stovall Park.  Next week is a B-Week, so you will pick up at 6:30 AM at Maverick’s Pub.  See the “Locations” tab for more info.)

5.    Select the number of baskets you want, and click “New Participant” if this is your first-time.  (The $3 fee goes to offsetting the overhead cost of the sorting bins used at the site.)  If you want to upgrade to organic, select that box.  Conventional baskets are $15 plus tax, and organic baskets are $25 plus tax.  If you want to purchase anything additional like veggie pack add-ons, bread, coconut oil, granola, etc. check that box.  Veggie add-ons typically include 5-7 different additional vegetables. 

(The fruit and vegetable offerings differ each week, and like a box of chocolates, you never know what you’re gonna get, but that’s the fun!  There are tons of recipes on the “Blog” tab of the Bountiful Baskets website, and there is also a Bountiful Baskets-Texas Facebook page where participants chat and post recipes.  You'll receive $50-70 worth of produce each week, and one basket usually lasts me two weeks.  For two people, I get one basket and a veggie add-on.  Here are tons of examples of what people receive in their baskets each week.  ) 

6.    Next, put in your address and credit card information, and press submit ONCE. Print or save a copy of your receipt. 

7.    On Saturday morning at 8:30 AM, you’ll go to Stovall Park and line up to pick up your produce.  Bring your receipt and either a large reusable grocery bag, a box, or a laundry basket to take home your produce in.  (You don’t get to keep the baskets they use to sort the veggies in.) 

8.    That’s it!  Just remember to sign up again the following Monday if you want more veggies, and keep in mind that the pick up sites alternate between Stovall Park and Maverick’s Pub.

BJ's Brewhouse Review

I've sent two their corporate headquarters asking which of their vegetarian items are vegan.  I have still not received a reply, but I did some googling and found out that a lot of their menu is indeed vegan-friendly, and since they've clearly worked hard to offer food to people with special diets and food allergies of all types (they have a comprehensive PDF for food sensitivities on their website), I wanted to give them a good review.  

In addition to a huge list of craft beer, the vegetarian/vegan items they offer are:

Mediterranean Vegetable Pasta--Rotini noodles tossed with roasted vegetables, sun-dried tomatoes, capers and Kalamata olives mixed with a light vegetable broth and topped with pine nuts, fresh basil, Parmesan cheese and parsley.

(No cheese.)

Garden Medley Salad-- Crisp romaine lettuce, artichoke hearts, fire-roasted red peppers, tomatoes, red onions, feta cheese and our balsamic vinaigrette dressing. Available with grilled chicken, cajun shrimp, flame-broiled or blackened salmon.

(No cheese, no meat.)

Spaghetti with Marinara Sauce--Basil tomato sauce, slowly simmered with garlic, onions and herbs.

(No butter on pasta, no cheese.)

Angel Hair Toscana--Our delicate angel hair pasta tossed with olive oil, garlic, sun-dried tomatoes, fire-roasted red peppers, fresh basil, feta cheese, pine nuts, Roma tomatoes topped with fresh Parmesan cheese and parsley.

(No butter, no cheese.)

House Salad--Your choice of a crisp romaine and iceberg lettuce salad with cucumbers, tomatoes, carrots and freshly baked seasoned croutons.

(No croutons.)

Veggie Burger--Vegetarian patty served with pickles, tomatoes, red onions and shredded lettuce.

(They have additional toppings you can add.)

Vegetarian Pizza--Sliced mushrooms, green peppers, black olives, white onions and seasoned tomatoes.

(No cheese.  Crust is vegan!  Tons of toppings and build-your-own options.)

Roasted Vegetable And Goat Cheese Pizza--Roasted vegetables, goat cheese crumbles, mozzarella, red onions, seasoned tomatoes and a drizzle of basil pesto sauce.

(No cheese, no pesto.)

Portobello Mushroom Pizza-- Caramelized onions, balsamic vinegar, oven-roasted mushrooms, and fresh herbs.

(No cheese.)

Half Flatbread Pizza & Salad-- A half-size portion of any of our flatbread pizzas served with mixed baby greens tossed in our balsamic vinaigrette and topped with shredded carrots, red onions, cucumbers and tomatoes. Flatbread choices: Margherita Fresca, California Club, Fresh Basil with Italian Sausage, Grilled Chicken Pesto.

(Vegetarian option without cheese.  All crusts are supposedly vegan.)

Vegetarian Mini Pizza-- Sliced mushrooms, green peppers, black olives, white onions and seasoned tomatoes.  

(No cheese.  Crust is vegan.)

Chinese Eggstravaganza

I know eggs aren't on the menu for many plant-based eaters, but I occasionally indulge in the farm-fresh variety.  A Chinese co-worker introduced me to three delicacies from her home country this week:  tea eggs, century eggs, and salted duck eggs.  Can you guess which one was my favorite?  

A cracked tea egg

Hong was kind enough to prepare Chinese tea eggs with the farm fresh eggs I shared with her last week.  They were awesome!  Very sweet, refreshing, and a little salty.  They are hard-boiled and served in the tea-soy marinade they are made in.

A sliced century egg

The following day, she brought us century eggs and salted duck eggs.  Put all your preconceived Western notions aside-- these things are actually awesome!

To my surprise, my favorite was the century egg.  When fermented, the egg white turns a wonderful amber color and takes on the texture of firm tofu.  It has a sweet, lightly salty, and very complex taste.  The yolk is blue-green and a little runny.  It has the texture of very soft cream cheese, and is wonderfully silky in the mouth.  It is served with a soy-ginger sauce.



A sliced salted duck egg

The duck eggs are preserved in salt, and obviously taste quite salty.  They have the texture of soft mozzarella cheese.  The yolk remains flaky, as in a hard-boiled egg, and the white remains firm.  These are great with rice, and remind me of a soft, salty white cheese.  Duck eggs are served alongside rice or bread.

When you think about it, since the Chinese do not use dairy products, it makes sense that salted and preserved eggs developed to appease the taste for salt and sour.  I think that if these eggs were cleverly sliced and served alongside various cheeses, most people would assume they were just another kind of cheese.  They're really excellent, and I highly recommend trying them.  You can find them at most Asian markets.

Warm Butternut Squash Salad

This dish was inspired by A Veggie Venture's Recipe Box.

Squash

1 1 lb butternut squash

1 shallot or 1/4 cup white onion

1 clove garlic

2 inch piece of ginger

1/2 cup cilantro leaves

15 oz can chickpeas, rinsed and drained

zest from 1 orange

4 tbs coconut milk (not the canned kind)

Dressing

2 tbs tahini

1 tbs vegenaise

juice from 1 orange

3 tbs coconut milk

2 tbs ground flax, chia, or hemp seed

2 tbs dried currants

1 tbs raw local honey

sea salt to taste

Make matchsticks of the butternut squash, and mince garlic, ginger, and onion.  Finely chop the cilantro.  Rinse and drain the chickpeaks and dry thorouoghly.  Zest the orange.  Add squash, garlic, ginger, onion, orange zest, and non-dairy milk to large wok or skillet. Cook 7 minutes on medium heat, then add cilantro and cook until squash is al dente (not mushy!)

Process tahni, vegenaise, orange juice, non-dairy milk, ground seeds, and honey.  Add currants.

Pour dressing over squash mixture while still warm.  Cover and store overnight, allowing flavors to develop.

Honey Hemp Bread

I'm a carb-o-holic, so I don't buy bread. When I need it, I make stupid-simple bread from scratch. Here's a recipe for one small round of protein-packed bread made with raw honey.

1/2 cup whole wheat flour (3/4 if you are using all-purpose)

2 tbs raw local honey

1/4 cup blend of hemp, flax, chia seeds

3 tbs water

1 tbs almond milk

1/4 tsp sea salt

Mix with your hands. If too runny, add flour. If too dry, and 1-2 teaspoons of water or milk at a time. Mix until no more flour is on the side of the bowl. Flatten out into a disc shape and bake 10-15 minutes at 375 F.