Vegan Dietitian

Farewell

2011-01-01T11:11:00.000-08:00

After much thought, I have decided that it is time for me to move on from this space. When I started blogging just over three years ago, life was very different--I was pregnant with my first child and had a lot more free time on my hands. Now, I not only have two little ones to juggle, but I've discovered new passions that are keeping me away from my computer screen--guiding me out into the world, enjoying each lovely moment with my young children. Now, I can be found not in cyberspace, but at home behind the sewing machine, or in the backyard dreaming up next year's garden, or peeking out the bedroom window as my baby boy squeaks with delight at the chickadees flitting about the plum tree, or at the kitchen counter tearing kale for dinner with my almost-3-year-0ld. These days are full to bursting with the joyous, messy, wonderful reality that is raising children. Although veganism remains very important to us and our family, my creative passions are now all wrapped up in parenting, a job that I have found ever more fulfilling since discovering Waldorf education (if you are interested, here are some parenting websites I love). With this happily busy life, my blogging has fallen by the wayside, and so, it is time for me to say goodbye.

I have enjoyed blogging and have met some wonderful friends because of it, connections for which I am profoundly grateful. I also have to thank my amazing husband, who has always been Vegan Dietitian's #1 fan, for his support (he continues to blog about tea here). If you have come to this page searching for a vegan dietitian's take on nutrition issues, check out Ginny Messina's amazing blog, The Vegan RD. Who knows, I may someday return to blogging here or elsewhere... but for now I am happy to take a break.

Thank you, everyone, for reading! Wishing all of you health, happiness, and many wonderful plant-based meals.

Sweetener Glossary

2010-11-16T20:38:00.000-08:00

After my earlier post on agave nectar, you may be wondering which sweetener is really the best to use. Most dietitians would tell you that “sugar is sugar” and that the best thing to do is to keep your consumption of sugar—no matter the type—at a minimum. While this is largely true, I feel that it is important to consider the methods and degree of processing used to make the sweeteners that we enjoy; this can help us make better decisions when faced with the vast array of options available to us today.

After all the research I have done as a dietitian, I believe that the healthiest diet is one that is based on foods as close to their natural state as possible. Sugars don’t really fit this bill. Sure, there are natural sweeteners that don’t involve much processing, but almost all of the items listed below (with the exception of honey and date sugar) are processed in some way. Nonetheless, most of us take great pleasure in enjoying sweet treats from time to time, and these occasional indulgences will not have a huge impact on health.

The best sweeteners tend to be those that are the least processed. Whereas other food products, such as flour, lose significant amounts of nutrients during processing, the amounts of nutrients in sugar (even relatively unrefined products) aren’t going to make a real nutritional difference. You’d have to eat very large quantities in order get a significant amount of the healthful nutrients naturally present in sugar sources--and relying on sugar to get nutrients is certainly not recommended! Really, the main nutrient sugars provide is calories--something that most of us aren't deficient in--and since all sugars have roughly the same amount of calories per gram, they are generally considered nutritionally equivalent. However, there is some research indicating that less-processed sugars have greater antioxidant potential. Still, sugar will never be a health food and should be used sparingly.

So, without further ado (and just in time for the holidays!), I present to you a handy glossary of sweeteners, from the least to the most processed.

Unprocessed Sweeteners

Honey: Though this sweetener is not technically vegan, it is undoubtedly the least processed sweetener and, not long ago, was the only sweetener available (aside from raw sugarcane). In my opinion, the decision to use or not to use honey should be up to each individual vegan. (See this Slate article for an interesting discussion of the vegan honey debate.) Regardless, there are plenty of plant-based sweeteners to choose from if you decide not to use honey.

Date sugar: Date sugar is just dehydrated, ground dates. Thus, it is the only true “whole food” sweetener listed here. This can be used in baking, but isn’t good for sweetening beverages as it won’t dissolve. You can make a date syrup by boiling dates in water—though of course this would remove the fiber and make it more equivalent to maple syrup.

Sweeteners with Little Processing

Blackstrap molasses: To make molasses, the sugar cane plant is harvested and its juice is extracted. It is then boiled in order to concentrate and crystallize the sugar, which is then removed. The result of the first boiling is “first molasses.” Second molasses is created from a second boiling and sugar extraction, and has a less-sweet, slightly bitter taste. The third boiling makes strong-flavored but relatively nutritious blackstrap molasses.

Unrefined dark brown sugar (such as Muscovado sugar): This is produced from the first crystallization of the sugar cane. Some conventional brown sugars are made from refined beet sugar with molasses added. You can avoid this by making sure the package specifies “cane sugar,” or by buying organic.

Maple syrup: This lovely, time-tested sweetener is made from the sap of certain maple trees. This sap is tapped and then concentrated by heating it to evaporate the water.

Organic sugar/Evaporated cane juice/Raw sugar: This is sugar cane juice that has been concentrated and crystallized. It is unrefined. Apparently, however, the FDA does not regulate the term, so degree of processing could vary between companies. Also, organic sugar cannot use chemicals to bleach and filter the product, or use charcoal made from animal bones for filtration (an important consideration for vegans).

Fruit juice concentrate: This is a rather sneaky type of sugar used especially for beverages, but also for other processed foods. It may sound good and natural, and it does come from fruit originally, but it has been purified so that none of the goodness of the fruit remains. Think of this as sugar.

Sweeteners with Intermediate Processing

Corn syrup: Made from treating corn starch with an enzyme to break the starch into sugar (see previous post)

Agave nectar: Made from treating agave plant with heat and/or enzymes to break down the starch into sugars (see previous post)

Brown rice syrup: This syrup is derived by culturing cooked rice with enzymes to break down the rice’s starches, then straining off the liquid and reducing it by cooking to the desired consistency.

Highly Processed Sweeteners (Avoid!)

Refined sugar: There are many reasons besides health concerns to avoid refined sugar. For example, much of the sugar grown in the U.S. is produced from genetically modified sugar beets, and many herbicides and pesticides are sprayed on conventional sugar plants. Farmers who produce sugar in developing countries generally are not paid a living wage for their work. And some conventional sugar still uses bone char during processing. So stick with organic, fair trade sugar. Sure, it's more expensive, but that may help you eat less.

Conventional brown sugar: Unless specified as cane sugar, this is often made by coating refined beet sugar with molasses. (If you wash the crystals in water, the molasses will wash off, leaving you with white sugar!) Best to buy organic.

High Fructose Corn Syrup: Made by treating corn syrup with enzymes to change the sugar content. Not inherently evil, but still best avoided (see previous post).

A Word on Non-Nutritive/Artificial Sweeteners

I am not a proponent of consuming artificial sweeteners, such as Splenda, NutraSweet, or Equal. Despite FDA assurance that these are safe, there are other reasons to avoid them, chief among them that these artificial chemicals have not been a part of our diets for very long and thus we may not be aware of long-term health effects. There is some evidence indicating that the perceived sweetness of these beverages may actually increase intake at future meals. A recent Danish study showed a link between diet soda and preterm delivery. Some studies have also shown that diet soda consumption is correlated with obesity—but this does not show cause and effect. (For example, it may be that obese individuals are drinking more diet soda in order to control their weight, rather than it causing weight gain in the first place.)

Stevia, which is a naturally derived non-nutritive sweetener, would also fall into this category. Though stevia has been used traditionally in South America, it was only used in its whole leaf form (either fresh, dried, or in a powder). However, most of the widely available stevia powder (and the stevia now being used in processed foods as Truvia or PureVia) is the purified extract of one of the sweet compounds from the stevia leaf. This has only recently been approved by the FDA, and there haven't been many studies done on its safety in humans. As with the above sweeteners, if you are going to use stevia it is best to use a whole-leaf product (you can even try growing your own) since this is the closest to its natural state.

Really, though, it would be best to avoid these and develop a taste for unsweetened beverages (with a little lemon, lime, cucumber or mint for flavor if desired). As is true for caloric sweeteners, the less sweet stuff you eat and drink, the less you will crave.

"Cheesy" Kale Chips

2010-09-21T20:19:00.000-07:00

Kale chips seem to be all the rage lately... and I am certainly not one to miss out on any trend involving my favorite veggie! Though I occasionally buy kale chips to snack on (our favorite being Blessings Alive and Radiant Foods' "Quite Cheesey" flavor), the high price tag and limited availability made them a rare treat. For some reason I hadn't attempted to make them at home until recently... and after discovering how wonderful and easy they are, I promptly decided that our fall garden space would be dedicated solely to kale. These are absolutely delicious and, might I add, very kid-friendly (well, I admit they were tested only on one kid in this household who happens to love kale... but the mild flavor and crunchy texture should please even the most hesitant veggie eater). My little helper also enjoyed tearing up the leaves for the chips, and even ate a few pieces raw (yes, her mama is so proud!).

Ideally these would be made in a dehydrator, but since I don't have one (yet!) I baked them at low temperature in the oven. Thanks to our pal Jon for passing on the recipe he developed for the tasty cashew cheese topping!

"Cheesy" Kale Chips

Ingredients:
1 bunch kale (any variety works)
Topping:

1 cup raw cashews

Juice of 1/2 lemon

1/4 cup nutritional yeast

1 red bell pepper, raw

1/2 tsp sea salt

Preparation:

Preheat oven to 200 degrees.
Remove stems from kale and tear into small, chip-sized pieces. Set aside.
Combine all topping ingredients in a food processor, and blend until creamy.
In a large mixing bowl, mix the cashew cheese with the kale. You want to coat each leaf with the topping and avoid large clumps, so it's best to roll up your sleeves and work with your hands.
Spread kale in a single layer on a baking sheet (you will probably need two baking sheets per bunch of kale) and put into the oven.
Begin checking the chips after about an hour and a half. You want them nice and crispy (though they are still delicious even if they're a bit chewy). This may take 2 hours or longer. You could bake at a higher temperature (though I'd recommend staying below 300) to speed the process, but would have to be more vigilant about removing them as they turn crisp, since they are more apt to burn.
Store crispy chips in an airtight container. If you have any chewy ones that didn't fully dehydrate, it's best to just eat them... otherwise the rest will become chewy. Enjoy!

Agave Nectar

2010-08-22T14:09:00.000-07:00

Over the past few years, agave nectar (also known as agave syrup) has become a very popular sweetener. Due to its low glycemic index, it is widely assumed to be healthier than sugar, and its versatility and flavor have made it a common vegan substitute for honey. But is agave nectar really as healthy as it is claimed to be?

Agave nectar is made by extracting juice from the core or stalk of the agave plant (depending on which species of the plant is used). Because this juice naturally occurs as a soluble fiber (inulin), it must be processed using heat and/or enzymes in order to break the inulin down into its component sugars. If the juice of certain species is fermented instead, it will become tequila.

Inulin is made mostly of fructose, so agave nectar is extremely high in fructose. Content varies from brand to brand, but most are somewhere between 70 and 90% fructose (much higher than even high fructose corn syrup, which is only 55% fructose). Because it is mostly fructose, agave nectar doesn't have an immediate effect on blood sugar, which is why it classifies as a low-glycemic sweetener. However, as mentioned in my high fructose corn syrup (HFCS) post, the research on fructose indicates that this comes at a cost. If agave consumption is high enough, it could have deleterious effects on health similar to those attributed to HFCS, including elevated blood lipids and insulin resistance.

I was unable to find any studies on agave nectar and health outcomes; since it has only recently become popular, it hasn't really been studied. However, I did find one study comparing antioxidant levels of different sugars, which indicated that agave nectar had very low antioxidant activity, similar to refined sugar and corn syrup (1). In contrast, molasses was fairly high and maple syrup, brown sugar and honey had intermediate levels of antioxidants.

Though agave nectar has been marketed as a safe sweetener for diabetics, there have been some legitimate concerns of its safety in this population. In addition, I have read several reports of certain (unnamed) brands "watering down" their agave with corn syrup or HFCS, since it is so much cheaper (2)!

There is also some debate over whether "raw" agave nectar truly is raw, since most manufacturers use heat at some point of the processing. (See this post to find out more about the processing methods used by specific companies.) Some companies produce agave nectar that is heated to no more than 120 degrees, but the larger question remains: should a sweetener that needs this level of processing should be included in a raw diet? Of course, this is a question that each individual needs to answer for themselves. For those looking for other raw alternatives, see the excellent suggestions at the end of this article (including the healthiest sweetener of all, ripe fresh fruit).

So, should you use agave nectar at all? Like any sweetener, it shouldn't be eaten in unlimited quantities. In fact, I wouldn't recommend using agave as your only source of added sugar, because there has been fairly convincing research that large intakes of fructose can be harmful. In addition, whether or not agave nectar is a "natural" sweetener is open to interpretation. It is subjected to a fair amount of processing (similar to that of corn syrup). All that being said, a small amount of agave nectar in the context of a healthy plant-based diet low in added sugars probably isn't too harmful. But my research has led me to believe that agave nectar actually isn't any healthier than refined sugar.

References

1. Phillips KM, Carlsen MH, Blomhoff R. Total antioxidant content of alternatives to refined sugar. Journal of the American Dietetic Association 2009; 109 (1):64-71.

2. Johannes L. Agave Syrup May Not Be So Simple. Wall Street Journal, October 27, 2009.

High Fructose Corn Syrup

2010-08-20T20:35:00.000-07:00

Possibly the most contentious sweetener of our times is high fructose corn syrup (HFCS). This ubiquitous sweetener makes its appearance in many processed foods--from the obvious (soda and cookies) to the seemingly innocuous (ketchup, salad dressing, crackers). While there has been a huge public outcry against this sweetener, industry groups (especially the Corn Refiners Association, or CRA) insist that HFCS is the same as sugar, even going so far as to call it a "natural" sweetener. So, is HFCS really the root of all our health problems, or is it merely a convenient, economical sweetener with no adverse effects?

Corn syrup is made by breaking up corn starch into its component sugars (mostly glucose), which yields the standard corn syrup available in any grocery store. High fructose corn syrup is made when corn syrup undergoes an additional enzymatic reaction to convert its glucose into fructose, which is sweeter than sugar. This is then mixed with pure glucose in varying ratios for different food industry products; the most common form is HFCS-55, which is about 55% fructose and 45% glucose. On the other hand, sugar (sucrose) is made of 50% glucose and 50% fructose (see previous post for sugar chemistry overview). Therefore, the ratios of glucose and fructose are not all that different in the two sweeteners; the term "high fructose" is a bit of a misnomer, and is certainly not interchangeable with pure fructose.

With all that in mind, let's take a look at some of the claims against HFCS and the evidence behind them.

High fructose corn syrup is responsible for the obesity epidemic. This claim originated from the fact that the use of HFCS as a sweetener rose along with the increase in obesity over the last 20 years. However, correlation does not prove causation, and obesity is a complex condition that arises from many factors. Blaming it on a single ingredient oversimplifies the issue. Rather, the obesity epidemic seems to have stemmed from a "toxic food environment," of which HFCS-containing soft drinks are certainly a part, but the incessant food advertising, the ubiquity of fast food restaurants, the subsidization of corn and soybeans (processed to produced HFCS and soybean oil, respectively), and the high cost of healthy foods like fruits and vegetables also contribute to this. Add to this the decrease in physical activity as people become more sedentary, and you have a perfect storm. In so far as HFCS-containing beverages and foods are a contributor to this, they could be considered one of the causes of obesity, but not the only cause.

That being said, there are several underlying biochemical reasons that would support the link between HFCS and obesity. Most importantly, fructose undergoes a different biochemical pathway than glucose; it must be processed in the liver. Unlike glucose, which can feed the body's cells directly, fructose either goes into storage in the liver, or can be converted into fat (triglycerides) for storage or for transport to other cells in the body to use as energy. Since it goes through different pathways, fructose is not regulated by insulin and does not have a direct effect on blood sugar. This may come at the price of elevating triglycerides, however. There is evidence that high intakes of fructose over the long term can lead to insulin resistance and have negative effects on blood lipids (1). Again, this link has been found with pure fructose, so the industry argues that because HFCS is only 5% higher in fructose compared to sugar, these detrimental effects of fructose do not apply to their product.

However, it stands to reason that if intakes are significant enough (and unfortunately, intakes of added sweeteners are extremely high in the U.S), this difference could become important. In fact, total fructose intake increased nearly 30% between 1970 and 2000 (2)--an increase that could have only come from the concomitant increase in the use of HFCS in processed foods. (Most Americans don't come close to meeting the recommended dietary intake of fruit, which is naturally high in fructose, and while honey and agave nectar are also high in fructose, these sweeteners are nowhere near as common as HFCS.) Thus, concerns for HFCS having a detrimental effect on blood lipids seem to be legitimate.

It has also been suggested that HFCS increases appetite, since fructose has different effects from sugar on the hormones regulating appetite control. Several studies have indicated that fructose-containing beverages increase caloric intake at later eating occasions more than sucrose-sweetened beverages. However, many of these studies were done with pure fructose, not HFCS, and results have been very mixed (3). Overall, the body of evidence for this claim is fairly equivocal.

Fructose feeds cancer. A recent study (4) found that pancreatic cancer cells can use fructose to help them grow and proliferate; this paper was picked up by the mainstream media and was billed as one more reason to avoid HFCS. The study builds on previous research, which showed a link between sugar consumption, glycemic load and pancreatic cancer risk (5). While its results are quite interesting, it had significant limitations. For one thing, the researchers fed pure fructose (not HFCS) to cultured cancer cells, conditions which are far removed from the complex environment found in the body. Much more research needs to be done in order to determine if dietary fructose plays a role in the development of pancreatic cancer--and if so, whether there are specific sources of fructose that should be avoided by pancreatic cancer patients.

It's not natural: High fructose corn syrup, in contrast to sugar, maple syrup, and honey, does not occur in nature. It is highly processed in order to yield a sweetener that is tailor-made for the needs of the food industry. Of course, the definition of "natural" may differ from person to person, and the Food and Drug Administration does not regulate this claim, which is why the CRA can legitimately argue that it is a natural sweetener. After all, it is derived from a natural product. However, if (like me) your definition of "natural" includes being as close to its natural state as possible with minimal processing, HFCS definitely does not fit the bill. And if it extends even further, to include a product that is sustainably produced by an environmentally responsible company, HFCS wouldn't even be considered. Because it is processed from corn grown in huge monocrops, it is almost guaranteed to come from genetically engineered corn, and buying it supports huge food industry conglomerates like Archer Daniels Midland and Cargill.

Conclusion

When all is said and done, there are good reasons to avoid HFCS. It is, if nothing else, a handy marker for a food that is highly processed. Once you start reading ingredient labels, you will find that many HFCS-containing products have dozens of ingredients, some of which are better avoided. There isn't really any place for HFCS in a whole foods, plant-based diet.

The bottom line is that you should avoid added sugars as much as possible for optimal health. While bans on HFCS are a step in the right direction, it isn't until we reduce the overall level of added sweeteners in our food supply (and in our own pantries) that we will truly see a difference in the health of our nation.

References

1. Basciano H, Federico L, and Adeli K. Fructose, insulin resistance and metabolic dyslipidemia. Nutrition and Metabolism 2005, 2 (5).

2. Bray GA, Nielsen SJ, and Popkin BM. Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity. American Journal of Clinical Nutrition 2004, 79 (4): 537-543.

3. Moran TH. Fructose and satiety. Journal of Nutrition 2009, 139 (6): 1253S-1256S.

4. Liu H, Huang D, McArthur DL, Boros LG, Nissen N and Heaney AP. Fructose induces transketolase flux to promote pancreatic cancer growth. Cancer Research 2010, 70 (15):6368-76.

5. Michaud DS, Liu S, Giovannucci E, Willett WC, Colditz GA, and Fuchs CS. Dietary sugar, glycemic load, and pancreatic cancer risk in a prospective study. Journal of the National Cancer Institute 2002, 94 (17): 1293-1300.

The Glycemic Index

2010-08-01T20:40:00.000-07:00

It's no secret that humans have an innate sweet tooth. We have evolved through time to crave the concentrated energy that sweet foods provide. Unlike most of human history, however, where most sugar came in the forms of fruit and honey, our current environment offers an ever-expanding supply of foods with added sugars. This includes not only sweet treats and desserts, but many other products on grocery store shelves, from cereals to crackers to peanut butter. As such, sugar has become an increasing target of public health concern, with some groups going so far as to contest that the obesity epidemic was caused by high fructose corn syrup (HFCS), and others saying that refined sugar should be avoided altogether.

In order to help make sense of the conflicting information out there and give you a nutrition professional's perspective on the topic, I am starting a new blog series on sweeteners. First up: a short summary of sugar chemistry, and a discussion of the glycemic index. Posts on HFCS and agave nectar will follow.

Sugar Chemistry 101
The sugars that we consume in food consist of two sugar molecules linked together. Table sugar, sucrose, is made up of a glucose molecule and a fructose molecule. These molecules are broken apart during digestion and have different pathways into the bloodstream, where they can be used to provide energy for cells throughout the body.

Glucose can be absorbed directly into the bloodstream, and its availability to cells is extensively regulated by hormones including insulin. If there is an excess of glucose in the blood, it can be carried to the liver, muscle, and fat cells for storage. In most individuals, the action of insulin prevents glucose from building up into high levels, but diabetics and those with insulin resistance cannot adequately regulate glucose levels, leading to a high concentration of blood glucose.

Many of us occasionally experience a sugar crash following a sugary meal or snack, even if we don't have diabetes. This occurs because the large intake of sugar requires a large secretion of insulin to remove it from the blood, which can lead to low sugar levels and a feeling of sluggishness.

The Glycemic Index
Some carbohydrate-containing foods influence blood glucose more than others. The glycemic index (GI) of a food is a measure of a specific food's influence on blood sugar levels. While GI can be a useful tool, it does have some drawbacks. For example, the GI for specific foods can vary greatly depending on the testing conditions, as well as the preparation of the food. Take pasta, which actually has a fairly low GI if it is cooked al dente. If it is overcooked, the GI increases dramatically. Also, the glycemic response to a meal is different than the glycemic response to one food; a meal containing sources of protein and fat will have less of an effect on blood sugar than the carbohydrate-containing food eaten on its own.

Paying attention to the glycemic index of foods can be helpful for individuals with diabetes. However, keep in mind that GI figures are an average of the blood sugar responses of a few research participants (usually about 10 people for each food), and that it is far more important to consider your own response. You don't have to rule out all foods that are high GI; instead, try testing your blood sugar before and after eating a food to see how it affects you. This is true for everyone--it is always important to listen to your body and do the things that make you feel your best.

In conclusion, the GI can be a useful guide for helping to plan a healthful diet, but you don't have to look up GI values for every food you eat. Luckily, the dietary advice boils down to the same general healthy eating guidelines as usual: base your diet on whole grains, fruits and vegetables, and limit high-sugar foods such as sweetened beverages and desserts. Make sure your meals contain a whole grain or high-fiber carbohydrate source, along with sources of protein and fat, to satisfy your appetite and avoid sugar crashes. Think: oatmeal with nuts and fruit for breakfast, whole wheat pita with hummus and a salad with vinaigrette dressing for lunch, and Chinese-style brown rice noodles with stir-fried tofu and broccoli for dinner. This will help your blood sugar stay within the normal range and leave you feeling healthy and energetic.

If you are interested in learning more about the glycemic index, a great resource is the University of Sydney's website.

First CSA Box of the Season

2010-06-24T21:01:00.000-07:00

Summer is officially here, and so is the beginning of our CSA season with Helsing Junction Farm. We are looking forward to another wonderful summer of produce, and are thrilled that this year they have added a fruit share as well! We picked up our first box today and have already made quite a dent in it (especially the strawberries, which are melt-in-your-mouth delicious).

Today we received:
2 bunches arugula
1 bunch rapini
1 bunch bok choy
2 bunches lettuce
1 bunch chives
1 head green garlic
1 pint strawberries

Brett whipped up a wonderful summer pasta dish with sauteed arugula and garlic, white beans, heirloom tomatoes from yesterday's farmers market, chives, balsamic vinegar and olive oil. What a perfect way to usher in the season!

It's a Boy!

2010-06-14T12:56:00.000-07:00

We welcomed the latest addition to our family this week! Our son, Desmond, was born at home last Wednesday. He surprised us not only by being a boy (we had been sure that it would be a girl!) but by weighing in at an impressive 9 lbs 3 oz. He is proving to be a peaceful little guy who likes to nurse all the time, and his big sister absolutely adores him.

We are so grateful for the love and support of our wonderful midwives, and for all our friends and family who have sent kind words of congratulations and are helping to keep us well-fed at this happily chaotic time. Thank you all so very much!

Budget Tip #4: Save Money on Produce

2010-06-06T11:47:00.000-07:00

This will be the final installment in my budget series, and it's a topic that all veggie-lovers will be interested in: saving money on produce. It is very unfortunate that fresh fruits and vegetables are relatively expensive compared to the processed foods that make up the majority of many people's diets. This is largely due to governmental policies that give subsidies for corn and soybeans (which are used to produce sweeteners and oils) rather than fruits and vegetables... but that is a topic for another time. The bottom line is that since produce comprises a large portion of a healthy veg diet, it is one of the major contributors to the food budget, and could be a good place to target for saving money.

A quick word about organic vs. non-organic produce: For many of us, buying organic is important. There is no doubt that it is better for the planet, for farmers, and for our health. However, it is more expensive, which can be rather cost prohibitive for people with very tight budgets. One useful tool for deciding which produce to buy organic is this handy list from the Environmental Working Group showing the fruits and veggies with the highest levels of pesticides, and those with the lowest. Of course, this only addresses pesticide levels and none of the other benefits of buying organic, but it is a great reference if you can't afford to buy organic all the time.

So, what are some possible ways to save money on fresh fruits and veggies?

Grow your own. This one goes without saying, but it really is the best way to save money on produce. Though not everyone has the time or space for a large garden, anyone can grow fresh herbs or small container plants on a balcony or sunny windowsill.
Shop discount markets. Ethnic markets can be a great place for this (if you have a Chinatown in your city, this can be an excellent place to buy very low-cost produce), as can small fruit stands. However, it is a bit of a trade-off as not all of the produce is of the best quality, and a lot of it might be so ripe that it needs to be consumed the same day it is bought. However, you can find some excellent deals on good-quality produce at these places, and they sometimes offer organic produce as well.
Shop farmers markets. This way you are buying seasonal produce at its peak of freshness and quality--but there are a few caveats here as well. It's easy to spend a lot of money at a farmer's market, but it can be a good place to budget shop as well. To get the best deals, make sure you have an idea of what you want to buy in advance (otherwise it is easy to get carried away!), and shop around different stalls in the market to see which farmer has the best prices. You can often get discounts for buying a large quantity of produce. A friend of ours once bought 20 lbs of organic apples for only $10! Another strategy is to shop close to the time that the market closes, since farmers may be willing to take a lower price on any unsold produce.
Try signing up for a Community Supported Agriculture (CSA) box. This might not be a money-saver for everyone, but if you buy mostly organic produce and don't want to compromise on freshness and quality, it could shave a little bit off of your budget to sign up to receive weekly boxes of produce from a local farm. Consider calculating your weekly produce expenses, then check out LocalHarvest.org to shop around for a CSA that would work for you and save you money.

I welcome any other suggestions or resources in the comments below!

Strawberry-Mango Ice Pops

2010-05-15T20:15:00.000-07:00

We've had a nice stretch of warm weather over the past couple of weeks, which means it's time for... Popsicles! After several batches made with the old standby, frozen juice, it was time to get a little more creative. These tasty pops, inspired by a certain Trader Joe's product, turned out to be just the ticket. They are also more nutritious than fruit juice pops, since they contain whole fruit. When the weather gets warm wherever you are, make a batch of these and bask in the sun. Nothing could be better.

Strawberry-Mango Ice Pops
Makes 8 pops (about 3 cups of puree)

Ingredients
4 cups whole strawberries (one 16oz. package of frozen strawberries, thawed)
1/4 cup water
3 TB agave nectar (or other sweetener of choice)
1/2 cup mango, diced
1/4 cup shredded coconut

Preparation
Slice about 1/2 cup of the strawberries into small chunks. Puree the remaining strawberries with the water and agave nectar. Stir in the strawberry chunks, diced mango, and shredded coconut. Spoon into popsicle molds (or use an ice cube tray and insert small sticks for smaller pops) and freeze a few hours, until solid. If you only have 4 popsicle molds, the remaining puree will keep in the fridge for a few days--just stir it up and spoon it in once you have finished your first batch. (Or, eat it like a "fruit soup"... why not?)

Budget Tip #3: Reduce Waste

2010-05-08T13:37:00.000-07:00

When it comes to saving money on groceries, one often overlooked component is food waste. I often hear people say that they have to throw out produce regularly because they buy it but never eat it. In fact, the issue of food waste is a huge problem in the U.S.; astonishingly, 40% of the food produced for consumption will never be eaten. This is really quite tragic, when you think about all the work and energy that went into growing, harvesting, processing, and transporting everything that we eat. It is true that the astounding magnitude of this problem has more to do with our food system than with the individual consumer, but as individuals we can certainly do our part to reduce our own waste (and save money in the process!). If you are interested in this issue and want to know what else you can do to help, be sure to check out the excellent website WastedFood.com.

The basic tips for reducing waste are to:

Plan your meals,
Make a shopping list and stick to it (which also can help reduce some of those pricey impulse buys),
Serve reasonable portions, and
Save your leftovers--and be sure to eat them!

For years, Brett and I never planned our meals. We preferred to keep a well-stocked pantry and would come up with something to make when dinner time rolled around. We have subscribed to a CSA for the last few years, and this approach worked well since we often don't know in advance what kind of produce we should plan our meals around. However, with a rather hectic schedule over the past few months we noticed that this approach was getting harder, so we started planning our meals. Though it does take a bit of time to consider what the schedule for the week looks like and come up with a meal plan, it really has been a beneficial shift. Still, if you are wary of planning meals and prefer a more improvisatory approach, and that works with your lifestyle, you don't have to plan your meals as long as you make sure to use what you have.

Here are a few more specific ideas:

Save your vegetable scraps in the fridge or freezer, and use them to make vegetable stock.
Store fruits and vegetables properly, so that they stay fresh as long as possible.
If you don't manage to use all of your lettuce or greens before they start to wilt, try submerging the wilted greens in cold water by placing them in a dish, filling it with water, and putting it in the refrigerator overnight.
If fruit gets too ripe, cook it up into a compote or fruit sauce. Overripe bananas can be used in baking or frozen for future use in smoothies or as a tasty dessert.
If you are using tomato paste in a recipe that only calls for a tablespoon or two, no need to keep the rest of the can lying around until it starts to get moldy. Simply scoop tablespoon-sized scoops onto a cookie sheet and place in the freezer. Pack into freezer bags when frozen and use as needed.
If you don't plan to use your leftovers right away, pack into individual sized portions and freeze. Then you have your own ready-made frozen meals to eat in a pinch.

What are your favorite ways to cut down on food waste?

Jam Dots

2010-04-18T21:27:00.000-07:00

We've been doing a lot of baking lately. My 2-year-old daughter really loves helping out--she can line muffin tins like a pro, and especially enjoys helping to stir the batter (and of course taste it). Sure, we've had a few small mishaps (flour has ended up all over the floor more than once, and don't get me started about the salty cupcakes). But most of the time, it's a fun activity for us to enjoy together, with wonderfully sweet rewards.

Since we've been baking so much, we try to focus on healthful recipes the majority of the time. Luckily, these delicious jam dots fit the bill perfectly. We were introduced to this recipe by our lovely friends Jon and Gwyn; it dates from Gwyn's days at the Natural Gourmet Institute. I have to say, they are some of the tastiest and most substantial cookies I've ever had. They definitely don't fall into the low-calorie camp, but they are packed with the nutritious goodness of nuts and whole grains, and I feel completely satisfied after eating just one (I'll admit, that's not often the case with other kinds of cookies). The recipe is extremely versatile--feel free to change up the nuts and spices, throw in some chocolate chips, etc. And did I mention they are a snap to make? We've made 2 batches of these in the past week alone. Try them and you might just get addicted too!

Jam Dots
Makes 12 large cookies

Ingredients

1 cup almonds, pecans and/or walnuts
1 cup oats
1 cup whole wheat flour
1 teaspoon cinnamon
1/4 teaspoon nutmeg (or a generous pinch of other favorite spices: ginger, cloves, cardamom...)
Scant 1 teaspoon salt
1/2 cup maple syrup
1/2 cup oil (unrefined coconut oil is recommended if you have it, but canola or other neutral vegetable oil works just fine)
2 TB jam

Preparation

Preheat oven to 350F.
Process oats and nuts in a food processor until fairly smooth.
Transfer to a bowl. Stir in whole wheat flour, spices, and salt.
Add maple syrup and oil; mix well.
Form batter into ~1.5" balls on a cookie sheet.
Push a thumbprint gently into each ball.
Fill each thumbprint with about 1/2 tsp of jam.
Bake for 15 minutes.
Remove from oven and let sit 5 minutes before eating.

Budget Tip #2: Buy in Bulk

2010-03-14T13:27:00.000-07:00

This tip likely won't come as a surprise. It's nearly always true that buying items in bulk saves money (and often packaging, another bonus). On each trip to our local co-op, we always stop at the bulk bins to stock up on important staples, such as grains, beans, lentils, nuts, spices, tamari, and (ahem) chocolate chips.

Buying in bulk can go beyond shopping at the bulk bins, however. Here are some other ways to lower your overall food bills by smart bulk shopping:

Some stores may offer a case discount if you purchase a large quantity of an item (such as non-dairy milk or tofu)--so be sure to ask!
The same can be true at farmer's markets as well. Cases of fruits and vegetables usually cost less than the per-pound price. This doesn't just apply to produce, either. Last year, we split a "share" of local, organic whole wheat flour with another couple, and bought 25lbs of super high-quality flour for only $1 per pound (an amazing deal, in my opinion!).
Warehouse-style stores such as Costco can have great deals on household goods, and though they once were just the go-to place for big buckets o'candy and other processed food, they do have a lot more natural foods (including soymilk) available now. The trick is to shop there often enough in order to make sure that the price of membership is worth it.
We've recently started using Amazon's Subscribe & Save service. Since they offer lots of natural/vegan brands, free shipping, and an additional discount for setting up a delivery schedule (which, by the way, can be cancelled at any time), it can be a great place to buy household goods that you use frequently. However, it's always good to shop around to make sure you're getting the best price.

What is your favorite way to buy items in bulk?

Valentine's Day Brunch

2010-02-14T18:53:00.000-08:00

Happy Valentine's Day! We celebrated this morning with the best breakfast I have had in a very long time.
Crepes! Wonderful, delicious crepes from Vegan Brunch. They really weren't hard to make and tasted incredible. We served them stuffed with blackberry sauce and "celestial cream" (recipe follows), along with fresh strawberries for a special treat. A perfect way to enjoy the morning with the two people closest to my heart.

Celestial Cream
Adapted from Eat, Drink and Be Vegan by Dreena Burton

Ingredients:
6 oz silken tofu
3 TB maple syrup
3 TB non-hydrogenated margarine, softened
1/2 tsp vanilla extract
1/8 tsp sea salt

Preparation:
Combine all ingredients in a blender and blend until smooth. Serve at room temperature.

Budget Tip #1: Make Your Own

2010-02-06T12:55:00.001-08:00

One great way to trim your food budget is to make your own meals at home rather than relying on eating out. If you are in a rut or want to get started cooking at home, check out the sidebar for other vegan blogs with excellent meal ideas. If you are already cooking regularly, another way to take it a step further is to make your own staples instead of relying on store-bought versions. Of course, the main difficulty with this tip is that it requires time and planning (and having plenty of freezer space also helps). How do you take advantage of this without slaving over the stove for the entire weekend?

To make the most of this tip, selectively choose a few staples that you eat often and can fit into your schedule on a regular basis. After all, time is a precious commodity for all of us! For maximum impact on your budget, consider the items that you consume frequently and the cost per serving. For example, you may decide that for you the convenience of canned beans outweighs the cost savings, since canned beans are still quite inexpensive per serving, but that making your own granola for breakfast could save you a lot of money on breakfast cereals.

Once you have decided which staples you want to make on a regular basis, set aside some time every month or every other week to do so. It really helps to have this scheduled, so that you can plan ahead to make sure you have all the ingredients that you need and that you can take care of any prep tasks beforehand (for example, an overnight soak). This also helps to ensure that it actually gets done (speaking from experience, it is really easy to forget unless you have set aside time for it, even if you have the best intentions!). And of course, you can always add to your repertoire or mix it up as needed. It's all about making it a habit.

This way, you can benefit not only from saving money, but also from enjoying delicious, home-prepared food. Another plus is that you can be more creative with seasonings or substitutions, making these staples infinitely more exciting to eat!

Here are some ideas (with links to recipes) for staples that you can make at home. Most of these come together quite easily in half an hour or less of prep time. If you know of any other great recipes or ideas, please feel free to leave them in the comments!

Bread. Good bread is expensive these days! Make your own sandwich bread and/or artisan bread and save a bundle! (Though I haven't tried them myself, I've also heard that these recipes for gluten-free bread are quite good.)
Non-dairy yogurt
Granola
Beans
Hummus
Faux meat (this recipe is pretty good, but my favorite so far is for the Italian sausages in Vegan Brunch)
Nut cheese
Tofu and soy milk* (these are a lot more of a project and would probably be difficult for most of us to make regularly... but since they are such staples in the vegan diet I thought I would include them.)
Almond milk* (here are a couple of recipes, one cooked and one raw)
Rice milk*
Ready-to-eat frozen meals (for example, make a big batch of burritos and freeze them--great for meals on the go!)

*If you rely on non-dairy milks to get your calcium, vitamin D and vitamin B12 and want to start making them at home, you may need to take a separate supplement to get these vitamins (which are routinely added to commercial non-dairy milks by manufacturers). While there are other dietary sources, it's important to make sure you have a reliable daily source of all of these nutrients.

New Beginnings

2010-01-31T12:37:00.000-08:00

I must once again apologize for my lack of posts over the past few months, and feel that I owe a bit of explanation. Not only was I extra busy with work, the holidays, etc., but... I'm pregnant! Our second child is due in early June. The first trimester this time was really difficult. Terrible morning sickness coupled with a ridiculous number of food aversions has made eating and thinking about food not very enjoyable. For months, I wasn't even able to touch tofu, and the smell of roasting squash sent me running from the kitchen. I'm slowly getting my normal passion for food back now, though am still much pickier than usual. So, these past months have been a much-needed break from blogging, but I'm happy to be back.

All of us are extremely excited about the soon-to-come addition to the family. Even Cora, who is now almost 2, has been practicing her big-sister skills and is fascinated with books about new babies. She likes to give my growing belly a kiss and chat with her little brother or sister (we won't know which until he or she is born). Of course, it's hard for all of us to imagine just how much our lives will change when we welcome our second sweet baby into the family.

The belly (23 weeks)... growing like crazy!

With these big changes afoot, we have decided that we really need to cut back on the amount of money we spend on food. Since food is one of the main priorities (obsessions?) in this household, we tend to let that part of the family budget slide, but I think we could do a lot better by shopping around more and doing some price comparisons. So, over the next few months I will be doing a series on healthy vegan eating on a budget. If you have any suggestions for saving money on grocery bills, or specific aspects of the topic that you would like to see, I would love to hear them, so please feel free to leave comments!

Hope the New Year finds everyone well. Thanks for sticking with this blog despite my recent absence from the online world. Here's to a healthy, happy and prolific 2010!

Seattle Vegan Bake Sale for Haiti this Sunday!

2010-01-27T09:40:00.001-08:00

Every day, I hear more tragic stories about the devastating earthquake that hit Haiti earlier this month. My heart goes out to everyone who has been impacted by this disaster.

I was glad, then, to discover a wonderful and delicious way to help raise money for this worthy cause: a vegan bake sale! Seattle's will be held this Sunday (details above), but bake sales are being held all over the country; check out the Post Punk Kitchen blog to see if there is one coming up near you. Vegan bake sales across the country have already raised over $10,000 to benefit organizations working in Haiti!

So, this weekend, I will be baking up a whole bunch of cinnamon rolls to donate and heading over to the bake sale to sample all the vegan delights. Seattle readers, come by and get them while they last!

UPDATE: The Seattle bake sale raised over $2000, and vegan bake sales across the country have raised over $25,000 for relief efforts in Haiti!

Thanksgiving 2009

2009-11-29T12:23:00.000-08:00

Hope that everyone had a great Thanksgiving! We were lucky this year to have a visit from my mom, who was wonderful to have around and made meal preparations a lot easier by watching our toddler while we worked away in the kitchen. The menu this year included:

Baked tofu
Mashed potatoes
Gravy
Roasted sweet potatoes
Braised kale
Arugula, pear and caramelized pecan salad
Cranberry sauce

And, for dessert, pumpkin and apple pies. Everything turned out absolutely delicious! Our toddler was especially smitten with the kale, which she polished off quickly, and happily ate everything else too. Well, the arugula was not such a big hit with her, but she loved the pecans in the salad.

One of the stars of the meal was the gravy. For some reason, it has been difficult to master the perfect vegan gravy, but I think we have done it this year. The secret? A rich, homemade mushroom broth. From there, it was super easy to whip up the perfect topping for our baked tofu and mashed potatoes. We made the stock the day before and also used it in the tofu marinade, so although it was an extra step, it really made the meal special.

Shiitake Mushroom Stock
Makes ~1 gallon

Ingredients

2 Tbs extra virgin olive oil
1 onion, coarsely chopped
1 shallot, coarsely chopped
1/4 cup red wine
2 stalks celery, coarsely chopped
2 carrots, coarsely chopped
2 ounces dried shiitake mushrooms
16 cups filtered water (you can use less if you want it more concentrated)
1/4 cup soy sauce (or to taste)

Preparation
Heat olive oil over medium-high heat in a thick-bottomed stock pot. Cook onion and shallot for 3 to 5 minutes and then pour in wine to deglaze pan. Cook for a few more minutes, then add all the other ingredients except soy sauce. Cover, bring to a boil, and then simmer over medium heat for 3 to 4 hours, stirring occasionally and removing lid about halfway through cooking time. Add soy sauce to taste. Strain into a storage container and refrigerate or freeze until ready to use.

Easy Vegan Gravy
Makes 2 cups

Ingredients

1/4 cup non-hydrogenated vegan margarine (such as Earth Balance)
1/4 cup flour
2 cups shiitake mushroom stock, warmed

Preparation
Melt margarine over medium heat. When melted, add flour and whisk together for a few minutes until the roux is bubbling vigorously. Whisk in warm stock. Heat until gravy has thickened to preferred consistency. If it gets too thick, add a bit more stock to thin it out. Serve immediately.

2009 Garden Wrap-Up

2009-11-14T12:24:00.000-08:00

First, a short apology for my lack of blog posts and rather infrequent Twitter updates. This fall has been extremely busy, and the main reason for neglecting my online life has been that my hours at work have gone up temporarily. This has led to various adjustments in our family's schedule, and since I spend much of my work time in front of the computer, I'd rather spend my time at home playing with my daughter, baking, reading, etc. There are other reasons, but... more about that later. I am hoping to have more time to post after the new year begins.

Well, the chilly, drizzly, grey Seattle fall is officially upon us now. Though I had planted a small winter garden (cabbage, beets and green onions), I must have gotten started a bit too late because the plants aren't growing very well. I think I will just sow a cover crop to put the garden to bed for the year.

All in all, though, it was a pretty good year for the garden. I am glad that I planted zucchini, so that we had at least one prodigious crop, and the leeks also did fairly well. There are still a few Christmas lima bean pods waiting to be harvested (which will probably give us a grand total of less than 10 beans... a toddler-size portion, I suppose).

We also got a very small harvest of Jacob's Cattle beans (maybe 1/4 cup):

I think that's the last time I will try to grow dry beans, since they are so inexpensive to buy in bulk. But, it was a fun experiment and they were pretty tasty.

On the fruit side, our apple tree didn't produce any apples this year (last year's bumper crop must have been a bit too much for it), but we got quite a few plums. Much to our daughter's delight, the blueberries also came in with a vengeance. "Blueberry" was one of her first words--every time we went outside we had to see if there were any more that were ripe enough to pick. She really enjoyed "helping" with the garden this year and watching all of the plants grow. And her favorite part, of course, was helping to harvest and eat all the yummy fruits and veggies. I expect that next year she will be an even more enthusiastic helper.

Next year, I think I will keep it small and simple, and stick with just a few crops that grow quickly and do well in our climate. I also hope to plant kale again. We took the year off from brassicas in one of our beds since we had some pest problems, so I am eager to grow my favorite veg again next year. While I am by no means an expert gardener, I did appreciate the opportunities that my garden provided to get me outside more and help my daughter learn about where food comes from.

VT's Nut Cheeses, Simplified

2009-09-26T12:00:00.000-07:00

I was excited to see a spread on homemade, nut-based vegan cheeses in Vegetarian Times back in the spring. I set out to try the cashew and almond-based cheeses, and found them to be quite delicious. (They also were a huge hit with the husband and daughter.) However, they took a long time (2 days!) from start to finish, since the nuts need to be soaked overnight before they are blended together with the other ingredients, then they drain in cheesecloth overnight before being baked at a low temperature for several hours. (Though the recipes stated they needed to bake for only 40 minutes, that didn't get them very firm in my oven).

While the recipes as printed would be wonderful to serve at parties, I decided they could use a little simplification in order to be more of a staple in our house. I have been playing around with the recipes and came up with slightly less time-consuming versions. These versions are not firm enough to be sliced, but they work great as a dip or spread. They are wonderful as an afternoon snack with crackers, or spread onto sandwiches (we made awesome grilled cheeses, dressed up a bit with the aid of some red onion confit we had on hand--an amazingly delicious combo), or as a dip for veggies. The cashew cheese would also make a fine cream cheese substitute.

We tend to make the almond cheese more often, since almonds have a slight nutritional edge over cashews, with higher levels of protein and calcium. But both types of cheese are delicious and full of healthy fats. They are fairly high-calorie, though, so if you are watching your weight, be sure to stick to a reasonable portion size. You could also experiment with cutting down on the added oils in the recipes.

My simplified versions are below, but the original recipes from VT (Almond Feta Cheese with Herb Oil and Pepper-Crusted Cashew Goat Cheese) are definitely worth checking out if you are looking to impress a crowd!

Almond Feta Cheese
Adapted from Vegetarian Times, April 2009
Makes ~10 oz.

Ingredients

1 cup whole blanched almonds
1/4 cup lemon juice
3 TB olive oil
1/4 cup water
3/4 tsp salt

Preparation

Place almonds in medium bowl and cover with 3 inches cold water. Let soak 12-24 hours. Drain soaking liquid, rinse almonds under cold running water, and drain again.
Puree almonds with remaining ingredients in food processor or blender about 6 minutes, or until very smooth and creamy. Transfer to storage container or serving bowl.
Let sit in the refrigerator for at least 2 hours (preferably overnight) before serving.

Cashew Goat Cheese
Adapted from Vegetarian Times, April 2009
Makes ~10 oz

Ingredients

3/4 cup raw cashews
6 TB canola oil
1/4 cup lemon juice
1 TB tahini
3/4 tsp salt

Preparation

Place cashews in medium bowl and cover with 3 inches cold water. Let soak overnight. Drain soaking liquid, rinse cashews under cold running water, and drain again.
Puree cashews with remaining ingredients in food processor or blender about 6 minutes, or until very smooth and creamy. Transfer to storage container or serving bowl.
Let sit at room temperature for at least 2 hours (up to 12) before serving. Store in refrigerator.

Almond Plum Tart

2009-08-28T12:57:00.000-07:00

When late August rolls around, our backyard plum tree is usually bursting with ripe fruit, leaving us with the (pleasant) dilemma of what we are going to do with the bountiful harvest. This year, I pitted and dried some in the oven for prunes, and also made some marvelous plum butter using my new slow cooker. So we will have some plum goodness to carry us through the fall, at least.

Even after all that, we still had quite a few left over. Besides eating them out of hand (an activity of which our daughter never seems to tire), I used a bunch of them for one of my favorite summertime desserts, a plum tart with frangipane filling. I have made it for several tea tastings and potlucks throughout the years, and it's always a hit! The slightly sweet almond paste gives it a satisfying richness, and the fruit topping is a refreshing counterpart. The filling would also pair well with many other fruits (cherries, apricots, peaches, nectarines...), so feel free to use whatever is locally available and in season!

Almond Plum Tart
(Adapted from Stone Fruit: Cherries, Nectarines, Apricots, Plums, Peaches by Cynthia Nims)
Serves 8-10

Ingredients

1/2 cup blanched* almonds
6 TB sugar
1/4 cup all-purpose flour
1/4 cup non-hydrogenated margarine (such as Earth Balance), at room temperature
1/4 cup almond milk
1/2 tsp almond extract
1 pie crust (I usually use this classic recipe, with Spectrum Organic palm oil shortening)
1-1.5 lbs ripe but firm plums

Preparation

Preheat oven to 400F. Prepare your pie crust and transfer to a tart pan.
Put the almonds in a food processor or blender along with the sugar and flour, and process until the almonds are very finely ground. Add the margarine, almond milk, and almond extract, and pulse a few times to evenly blend, scraping down the sides as needed.
Spread the frangipane evenly into the crust. It won't look like it is very full, but don't worry, it will puff up a bit when baking.
If you want to make your tart look extra fancy, slice the plums and arrange in a lovely pattern atop the tart. If you are pressed for time, cutting the plums in half and placing them cut side up on top of the tart works just as well. If your plums are very tart, or you just want a little extra sweetness, sprinkle a tablespoon or two of sugar on top.
Bake until the plums are tender and the pie crust is beginning to brown, 30-35 minutes. Allow to cool for a few minutes, then slice and enjoy warm or at room temperature.

*You can blanch raw almonds yourself by adding them to boiling water and cooking a few minutes until their skins become loose and they begin to float. Remove from hot water and allow to cool, then pop the almonds out of their skins, towel dry if they seem a bit damp, and proceed with the recipe.

Vegan Dietitian is Two Years Old!

2009-08-08T13:16:00.000-07:00

As of today, it has been two years since I began writing this blog! I hope that its mix of recipes, nutrition topics, and stories about our family continues to be of interest. I apologize that the posting frequency has been relatively low lately, thanks in part to a busy 17-month-old who takes short naps and also to our desire to get out and enjoy the glorious Seattle summer. I'm afraid that I also have a busy autumn ahead, so I won't be getting many posts in throughout the remainder of the year, but I hope to chime in now and again. You can always follow me on Twitter for more frequent updates about what our family is eating, occasional quick recipes, veganism in the news, and other tidbits.

Anyway, this is a cause for celebration! Bring out the cupcakes!

Chocolate cupcakes with chocolate mousse frosting from Vegan Cupcakes Take Over the World

Well, since it is the 2nd anniversary, might as well have two....

Vanilla cupcake with pomegranate "buttercream" frosting

Lastly, I just want to say how grateful I am to all of the readers of this humble blog. I always love to hear your comments and suggestions for posts.

Thanks for reading!

In the Garden: First Harvest

2009-07-18T13:33:00.000-07:00

Finally, our work in the garden is beginning to pay off! Last weekend, we harvested our first zucchini of the season. I planted the squash figuring that I needed at least one crop that would be sure to grow, and I'm very glad I did. Zucchini is a great crop for beginning gardeners--it's sure to boost your confidence!

Remember those cute little squash sprouts?

And here they are now. Completely taken over the bed. Wow!

With the first harvest, I decided to make a simple Italian-inspired bean salad, and was surprised at how delicious it turned out. It's a great way to make use of summer vegetables, along with fiber- and protein-rich white beans! The "recipe" (such as it is) follows--the amounts are just estimates, and it is very open to improvisation.

Roasted Summer Vegetable Bean Salad
Serves 6-8

Ingredients:

2 15-oz cans or 3 cups of cooked white beans
1 pint of cherry tomatoes
1 lb or so of zucchini (I used 4 small)
2 cloves garlic (optional)
Olive oil
Salt
Pepper
~1/4 cup vinaigrette dressing (I made my own using olive oil, balsamic vinegar, agave nectar, salt, pepper, roasted garlic and fresh thyme)

Preparation:

Preheat oven to 350. Slice tomatoes in half and arrange cut-side up on a baking sheet. Sprinkle with salt and pepper. Put in oven while prepping zucchini.
(Optional: you can peel a few cloves of garlic to roast along with the tomatoes so that you can add to your dressing later.)
Slice zucchini into thin rounds and place in a bowl. Toss with a few tablespoons of olive oil and a sprinkle of salt and pepper. Arrange in a single layer on a separate baking sheet.
Roast vegetables for 30-45 minutes, until zucchini is starting to brown, and tomatoes look slightly dehydrated and bottoms are brown. The zucchini will likely be finished before the tomatoes.
If you are making your own dressing, now is a good time to put it together.
Allow vegetables to cool for a few minutes. Refrain from "taste-testing" all of the delicious roasted tomatoes.
Drain and rinse beans (if using canned). Add to serving bowl and fold in vegetables. Add dressing to taste. Serve and enjoy!

Celebrate Food Independence Day on July 4th!

2009-06-20T14:23:00.000-07:00

As a dietitian and food lover, I am a huge proponent of eating locally. There are so many benefits to eating food that is grown close to where you live: by buying local, you are able to support your regional economy, meet the farmers who grow your food, and reduce the number of miles that your produce travels to get to your plate. Not to mention the fact that super-fresh produce just tastes better (we had some chard from our CSA tonight that was out-of-this-world delicious--the best I've ever had, and I've had a lot of chard!), and if you like the way your vegetables taste, you are bound to eat more of them--a very good thing for your health. Plus, you are voting with your fork for a better, more sustainable and health-promoting agricultural system.

This July 4th, foodindependenceday.org is urging us to "declare our food independence by sourcing the ingredients for our holiday meals as locally, sustainably and deliciously as possible"--and asking our elected officials to do the same. Their website offers a petition to the 50 first families of the United States to lead by example and source the ingredients of their holiday meals locally. Just think of the impact that the White House's organic vegetable garden has already had on raising awareness of sustainable agriculture--these seemingly small actions can make a big difference.

As Roger Doiron of Kitchen Gardeners International so eloquently puts it:

Moving towards food independence doesn't mean having to do everything and grow everything on our own. It's about learning what we, our soils, climate, and local farmers can produce, effortlessly or with some coaxing, and committing to eat more of these things when nature offers them up to us. In doing so, we discover that we have more choices and freedom than we realized.

Plus, in striving for greater food independence for yourself, your family and community, you’ll be joining a revolutionary tradition that transcends time, cultures and borders. The battle for food independence is inextricably entwined with the history of political independence. Whether it’s the “Sons of Liberty” tossing crates of tea into Boston Harbor or hungry French peasants storming the Bastille armed only with farm tools and stale baguettes (a lethal weapon, if you've ever been on the business end of one), history offers inspiring examples of what small bands of people can achieve when they put their mind to something.

So, don’t just celebrate your independence this summer, savor it in all its freshness, localness, and drip-down-your-chin juiciness. We can’t know it for sure, but I suspect it’s what the “Founding Farmers” would want us to do.

Vitamin D

2009-06-08T09:23:00.000-07:00

You may have heard a lot about vitamin D in the news lately. What's all the fuss about? Researchers have known for many years that this vitamin is essential for bone health, since it assists with calcium absorption. But recent studies have shown that vitamin D acts in many other tissues of the body as well, and deficiency of this vitamin is now thought to be linked to many health problems including cancer, autoimmune diseases, diabetes and cardiovascular disease. Vitamin D deficiency is now thought to be widespread among the general population, so it is an important issue for everyone (not just vegans).

Sources of Vitamin D
Sunlight
Vitamin D is unique, in that the traditional source of this vitamin is not diet, but sunshine; your skin can synthesize this vitamin when it is exposed to UV rays. Some vitamin D can be stored by the body to allow for intermittent exposure. In this modern world, however, most of us don't spend as much time outside as we used to. And if you live above 42 degrees North latitude (a line approximately between the northern border of California and Boston), the sun’s rays are too weak in the winter to produce vitamin D. Even in the summer, many of us may not be making enough D; since sunscreen blocks UV rays, applying sunscreen before you go outside prevents vitamin D synthesis. (But, there is certainly a place for sunscreen, as it is important for preventing sunburn and reducing risk for skin cancer.)

(Photo credit: NOAA.gov)

The best source of vitamin D is sunlight.

Dietary Sources
There are also dietary sources of vitamin D. Most natural sources (fish, beef liver, egg yolks) are not vegan, but mushrooms sometimes contain D, depending on how they are grown. Their vitamin D content can vary widely, so they aren't a reliable source. Many foods are fortified with vitamin D, including cow's milk, enriched nondairy milks, cereals, and even some brands of orange juice. Compared to the amount of vitamin D that can be made when your skin is exposed to the sun for about 20 minutes (~20,000 international units or IU), the amounts found even in fortified foods are relatively small (usually around 100 IU per serving). So, despite what the Dairy Council would have you believe, milk is NOT liquid sunshine; you would have to drink more than 12 gallons of milk (or soymilk, for that matter) to equal the amount of D your skin makes (for free!) in a mere 20 minutes.

How much Vitamin D do we need?
The optimal amount of vitamin D needed is still not known. Recent research indicates, however, that the recommended daily intake of 200-400 IU is adequate for preventing overt deficiency (i.e. rickets), but is much too low for guarding against D-related chronic diseases. (As an aside, when these recommendations were made years ago, the physiological requirement for D was not known, so it was based on the amount of vitamin D in a teaspoon of cod liver oil, one of the richest dietary sources.) Because of this new evidence, the American Academy of Pediatrics recently increased their vitamin D recommendations for children from 200 to 400 IU per day. Many experts in the field believe that daily intake of 800-4000 IU in adults is best. One way to find out if you are getting enough D is to request a blood test from your primary care provider to find out if your 25-OH-vitamin D is within normal limits (>30 ng/mL or >75 nmol/L).

It is difficult to reach these amounts through diet alone, and even multivitamins only contain 200-400 IU. Most people will need a separate supplement at least during the winter months (November through February) in conjunction with sensible sun exposure during the summer. (That is, 15-20 minutes of sun on your face and hands before putting on sunscreen, 2-3 times per week.) I should note that the American Association of Dermatologists suggests that skin protection should be used every time one is exposed to sunlight to guard against skin cancer. If you are at high risk of skin cancer, supplements are the best way to get your D. But since sunlight is undoubtedly the best natural source of D (and certainly the most economical one), the benefits of sensible sun exposure likely outweigh the risks for most people.

Vitamin D Supplements
Shopping for vitamin D supplements can be a bit tricky for vegans. Two different forms of D are used for making supplements, vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is derived from yeast (vegan-friendly) but most D3 is derived from lanolin (not so vegan-friendly). Though several older studies indicate that D3 may be up to three times more effective than D2 in raising and maintaining blood vitamin D levels, a newer study shows that D2 is equally effective. Still, the best way to tell if you are supplementing at the right level is to get your blood tested (ideally during the winter) to see if your levels are in the normal range.

How Much is Too Much Vitamin D?
While the current upper limit of safety for vitamin D intake is set at 2000 IU, many experts believe this is far too low. Indeed, toxicity has only been demonstrated at excessive doses (i.e. extended supplementation of 50,000 IU per day). Based on the research I have seen, I would suggest taking no more than 5000 IU of vitamin D2 during the winter months only, and getting out in the sun a few times a week in the summer.

Vitamin D During Pregnancy and Breastfeeding
Vitamin D is needed for fetal growth and bone development during pregnancy. One recent study also showed that women deficient in vitamin D were almost 4 times more likely to have a Cesarean section than those whose blood levels were adequate. It is best to supplement with at least 1000 IU daily and to get your blood levels checked if possible. Breastmilk only contains a small amount of vitamin D (its concentration is affected by maternal levels, but is unlikely to contain enough D even if the mother's levels are adequate), so exclusively breastfed infants should take a supplement.

Vitamin D During Infancy and Childhood
Vitamin D is very important during the early years of a child's life for proper bone mineralization. A recent review also showed a significant decrease in the risk for developing type 1 diabetes among children who received vitamin D supplements. The American Academy of Pediatrics recently doubled their recommendations for children from 200 to 400 IU. However, even 400 IU may not be enough to maintain adequate blood levels; doses of 1000-2000 IU per day are considered safe in children. Because babies have such delicate skin, it is best not to rely on the sun for vitamin D in infants under one year old, so supplementation is the advised method. Vitamin D drops are available for babies, but the only ones I have seen are vitamin D3-based. Because this vitamin is so important, I would argue that it is still best to supplement. Look for drops that contain only vitamin D, as these are likely from lanolin (derived from wool), whereas drops that contain vitamins A, C and D may be derived from fish oil. (If anyone knows where to find vegan D2 drops for infants, please let me know!)

My Recommendations

Practice sensible sun exposure during the summer months. This means exposing the face and hands to sunlight for 20-30 minutes, before putting on sunscreen, two to three times per week.
Take a separate vitamin D supplement during the winter, containing 1000-4000 IU of vitamin D2.
If you can, get your 25-OH-vitamin D levels tested during the winter to see if you are supplementing enough.
Pregnant and breastfeeding women should be sure to get enough D (1000-4000 IU of D2 daily).
Breastfed infants should begin vitamin D supplementation of 400-1000 IU daily within the first few weeks of life. Unprotected sun exposure isn't recommended for infants under one year.
Children and adolescents need at least 400-1000 IU's daily from a mixture of sun exposure and supplements.

References

National Institutes of Health, Office of Dietary Supplements. Dietary Supplement Fact Sheet: Vitamin D.
Wagner CL, Greer FR. Prevention of rickets and vitamin D deficiency in infants, children and adolescents. Pediatrics 2008; 122(5): 1142-52.
Holick, MF. Vitamin D Deficiency. New England Journal of Medicine 2007; 357:266-81. (Link to the pdf of this article and others at Dr. Holick's website.)
Holick, MF. Vitamin D2 is as effective as vitamin D3 in maintaining circulating concentrations of 25-hydroxyvitamin D. J Clin Endocrinol Metab 2008; 93(3): 677-81.

In the Garden: Sprouts!

2009-06-01T20:12:00.000-07:00

The days are long and the sun is shining--summer is on its way! We've been spending more time in the garden this year weeding and watering, and finally have some very satisfying sprouts to show for it.

Summer squash in the sun

Beans in the shade

The transplanted leeks are looking good!

Not everything is growing so nicely; there have already been a few failures. The spinach and mache never took off (maybe that section of the garden was just too shady?), and the King of the North red bell peppers didn't do so well once I moved them outside. And, to date, only 2 Christmas limas have sprouted. But what lovely sprouts they are!
Planting a garden has been very rewarding so far, and we haven't even really seen the "fruits" of our labor yet. It makes me so happy to see those little sprouts--participating in the entire process of producing food, from seed to plate, gives me a huge appreciation for all the hard-working farmers who bring our food to us. And, 'tis the season to support small farmers by visiting your local farmers market to pick up fresh, nutritious produce!

In the Garden: Fruit Blossoms

2009-05-19T08:24:00.000-07:00

We spent another weekend out in the sun, tending to our garden. After a lot of hard work, it is looking much tidier... important, since as the weather improves, we are beginning to spend a lot more time in the yard. It is sweet to watch our little one get so fascinated by all of the many intriguing outdoor diversions, discovering the dirt and rocks and flowers and (sigh) dandelions.

I haven't seen many sprouts from the seeds I planted (at least, I am still pretty sure that most things sprouting up in the back veggie patch are weeds), but time will tell. The good news is that it is shaping up to be a good year for fruit. Last year, we had an amazing crop of apples (overwhelmingly so, as you may recall), and it looks like the apple tree will take the year off from fruiting, as we didn't see many blossoms at all. No matter; the blueberries are looking like they are finally taking off. We planted them about 3 years ago now, and have had modest yields from them in years past, but I think we will be rewarded for our patience this year. Just in time, too, since Cora is an insatiable blueberry eater. And of course, we'll be happy to add lots of fresh blueberries to our diets this summer since they are such nutritious little fruits, packed with antioxidants and vitamins. (Yes, I do occasionally mention nutrition on this blog!)

Baby bluebs

We are trying to coddle our strawberries this year, in hopes that they may reward us with their delicious fruit. More water and a nice soft bed of landscaping cloth should help to keep them happy and comfortable.

Strawberry blossoms

And, oh, the cherries! These little green nubbins will grow into precious jewels of perfect fruit--but these largely exist just to tantalize us, since our trees are so very tall that they are out of reach. We are hoping to find a very tall ladder to borrow, as I don't know if we can stand to forsake these beauties yet again. Well, at least the birds enjoy them if we can't.

Cherry nubbins

Lastly, our newest addition to the fruit family is a pair of grapevines. We picked them out at the nursery and had two choices: one producing a green seedless table grape, and one whose grapes were praised for their "attractive clusters." Can you guess which one I chose?

Grapevine leaves

Hope you all are enjoying a lovely spring!

Ten Years: A Love Story

2009-05-18T10:01:00.000-07:00

Ten years ago, it was a beautiful sunny day in Sparks, Nevada. Being last few weeks of high school, everything seemed fresh and bright and lovely, with the promise of summertime and freedom ahead. I couldn't be happier that high school was ending, and I had just gone on the most perfect date the weekend before with my new beau Brett (yep, you guessed it!) so I was feeling rather giddy with this new love. As I walked out to my car, one of Brett's friends caught up with me and asked a straightforward question: "Are you and Brett going out?"

I wasn't quite sure how to answer. The past few weeks had been a wonderful whirlwind of courtship. Though we'd run in similar circles of friends throughout high school, our mutual shyness had prevented us from getting to know each other. At the very end of senior year, our sisters, who could tell that we would make a great couple, separately helped to set us up. In early May at a foreign language awards ceremony, Brett offered me a kumquat-on-a-stick and successfully procured my phone number (how could I possibly say no after eating that delicious kumquat?). He called me that night, and we talked for hours. Many mixtapes, dozens of quirky yet heartfelt letters, and one most perfect date later, I pondered the future of our relationship. I knew that such a thoughtful man as Brett, who had put together the lovely first date we'd just had (years later, I still think that a walk around the arboretum, a trip to the art museum, and lunch at a funky restaurant sound like the perfect afternoon) was a definite keeper, that I would want him in my life forever. But we hadn't really discussed our relationship yet. Would he feel the same way?

Later that afternoon, at his house, I explained this dilemma. "I didn't know whether I should say we're going out," I explained.

Brett smiled. "Let's say that we are!" he enthusiastically agreed.

Until we got married five years later, we celebrated this day, when we had decided we were officially a couple, as our anniversary. We've been together for an entire decade now, and there hasn't been a single day when I haven't been grateful to have Brett in my life. He is my best friend, my biggest fan, a caring husband, a loving father, and such a sweet, generous, smart, funny, talented person. Considering all that he does for this blog (proofreading, commenting, taking photos, suggesting posts, promoting it to all his friends...), it seems fitting to pay tribute to him here today.

Happy 10th anniversary (and happy early birthday!), Brett. I love you and always will.

FAQ's

2009-05-03T12:43:00.000-07:00

I am looking for a vegan dietitian. Do you provide nutrition consultations?

I am not doing individual nutrition consultations at this time. If you are looking to find a veg-friendly dietitian in your area, a handy resource is the American Dietetic Association's RD Search Page. Just scroll down to select "Vegetarian Nutrition" under "Select specialty" on the second page to ensure that the RD is familiar with veg diets.

I am interested in becoming a dietitian. What is the process like, and where did you do your training?

Becoming a dietitian involves completing at least a 4-year degree, along with specific coursework that qualifies you to apply for a dietetic internship. The dietetic internship is a 6-12 month supervised practice program that allows students to rotate through a variety of settings, including clinical, food service, and public health. Once the internship is completed, the final step is to sit for the RD exam. (You can find out more details at the ADA website.)

I completed my training through the University of Washington. I graduated with my Bachelor's in Cell and Molecular Biology, then returned to get a Master's degree in Nutritional Sciences. I also completed my dietetic internship through the UW.

What is the difference between a dietitian and a nutritionist?
Good question! Check out this post for the answer.

How did you become vegan?
Click here for the whole (rather long!) story.

The Gardening Chronicles: Planting

2009-04-28T20:33:00.000-07:00

The tulips and cherry trees are blooming, the rain is starting to let up a bit and temperatures are getting warmer--time to get outside and start planting! This past few weekends have provided us with gorgeous sunny afternoons, during which we got to work weeding, composting, tilling and prepping the back garden bed for its summer crops. It's fairly small, so there was room enough only for a few: spinach, mache, Christmas limas, and leeks. (We have two other small beds to house the remaining crops, but they will require a lot more work to prepare, so I haven't even begun to tackle these yet.)

Here are a few pictures from our latest planting extravaganza:

Christmas lima beans. Unbelievably gorgeous.

Transplanting leeks: A work in progress.

A miniature leek!

My little "helper" (looks like she's about to steal away with that pot!)

I already feel a sense of accomplishment for the neat and tidy little vegetable plot that we have now established! Now let's just hope the seeds will germinate, the transplants will flourish, and we will be showered with a bounty of produce later in the season.

Earth Day Challenge 2009

2009-04-19T08:45:00.000-07:00

Ever since the Food and Agriculture Organization's report "Livestock's Long Shadow" was released several years ago, we have known that production of meat, dairy and eggs generates more greenhouse gases than even transportation. In addition, it takes a huge amount of land and water to meet the ever-increasing demand for animal products, meaning that our current rates of meat consumption can't be sustained much longer as the population continues to grow.

What better way, then, to honor and celebrate this amazing planet of ours than to go vegan for a day? Or, if you are already vegan, this is a great day to focus on eating more local, sustainably-grown produce. This Wednesday, think about the planet as you make your food choices!

If you need some ideas for great vegan dishes, check out the blogs on my sidebar. Since Earth Day falls in the middle of the week, it might not be the best day for experimentation in the kitchen, but plenty of classic meals can easily be made vegan (spaghetti, meatless chili, stir fries, etc.). And if Wednesday is just no good, you can always move your celebration to next weekend! I would love to hear about your Earth Day adventures (or misadventures), so feel free to leave comments below about how it went for you.

Happy Spring/Easter!

2009-04-18T13:41:00.000-07:00

We haven't done much to celebrate Easter in years past, but decided it's time to start some new traditions for the benefit of our little toddler (yep, she's officially graduated to the next phase). I always like to celebrate the arrival of a new season, but as so often happens, the vernal equinox fell on a weekday this year. But having a sanctioned Sunday holiday to celebrate this season of rebirth, fertility, renewal, and the return of the light gave us the time we needed to make the day truly special. As so often happens in our household, this translates into making and eating a lot of great food.

This particular Easter dawned grey and rainy, and stayed that way all day long, therefore cancelling our plans of having an egg hunt in the backyard. (Plastic eggs of course; though we don't eat eggs, we can appreciate their symbolism.) But, no matter--that meant it was the perfect day to spend cozy inside baking up a storm, with plenty of tea to fortify us.

We started off the day with caramel pecan sticky buns from Artisan Bread in Five Minutes a Day (yet again... I really love this book!). I prepped them the night before and stored them in the fridge, so all I had to do on Easter morning was let them rest a bit and then pop 'em in the oven. Served alongside tempeh soysage and a fruit salad, they were simply magnificent.

Fresh out of the oven

In all their sticky, caramelicious glory

For dinner, we continued with the "egg" theme and made the Spanish omelet with romesco sauce from Vegan with a Vengeance. What an amazing dish! Though it was a bit time-consuming (took about 2 hours from start to finish, though most of it was baking time), it was well worth it. And the romesco sauce was the perfect complement, color- and flavor-wise. Our discerning daughter loved it and kept attempting to scoop it up by the handful. (Though, it must be said, she does the same with ketchup.) I think we've found our perfect Easter dinner tradition!Happy spring to all!

Vegan Pizza Night

2009-04-11T12:17:00.000-07:00

What could make a better meal to celebrate the end of the week than a freshly baked pizza? I have fond memories of Friday night pizza growing up, and want to make this a semi-regular tradition with our family. But good vegan pizza can be a challenge--what do you use to replace the requisite greasy cheese and meat toppings? For some, the answer may be faux cheese or meat, but I have never really been a fan of any store-bought vegan cheeses and don't stock them in my pantry. Back when we first went vegan, we simply had traditional veggie pizzas without the cheese. I was never completely satisfied with this either; to me, the marinara sauce is too assertive without the nice taming influence of cheese. Plus, basically eating bread with veggies on it just wasn't filling enough. I wanted something heartier that would make more of a meal.

Eventually, after a lot of tinkering, we hit upon a winning idea: using a garlicky white sauce as the base rather than marinara. And, at some point, we had another revelation: onions on pizza taste way better if cooked beforehand. And thus, our standard pizza was born! It is infinitely adaptable and usually quite easy to whip up based on what we have on hand.

Basic Vegan Pizza Construction

The Crust
Any pizza starts with a good crust. The only ingredients you really need to make a delicious, traditional pizza crust are water, flour, yeast and salt (though adding a little olive oil certainly doesn't hurt). Since I usually have a bucket of bread dough in my fridge, making the crust is a snap--all I have to do is roll it out. You could also make the crust fresh that afternoon using your favorite recipe, letting it rise while you prep the other components. If that isn't feasible, you can try storebought crusts; many are vegan, but it's always a good idea to check the ingredients. (And if the crust has more than ten ingredients, you probably don't want to buy it!)

The Sauce
We most frequently opt for our garlicky white bean sauce (recipe below), but sometimes we'll branch out a little and spread the crust with olive oil, pesto, or the old classic, marinara sauce. If we choose any of the latter options, we'll add some cashew ricotta (recipe also follows) to the top for a nice creamy counterpart.

Marinara base with caramelized onions, sauteed asparagus, cashew ricotta, and tempeh soysage

The Toppings
I like to keep these pretty simple. Typically, we will use caramelized onions (or shallots, if we have them) as the base. Just saute thinly sliced onions in olive oil over medium heat for about 15 minutes until very soft--you can even deglaze the pan with a little wine if you have it.

In addition, we usually choose a couple other veggies for toppings. I tend to opt for one green topping and one red one--I like my pizzas to be a little colorful. This is pretty adaptable and can change with the seasons, so I might use fresh sliced tomatoes with spinach in the summer and sundried tomatoes with steamed kale in the winter. Other faves are zucchini or frozen asparagus (cooked with the onions), and fresh or roasted red peppers. Roasted squash pairs beautifully with caramelized onions, cashew ricotta, and a little sage for a tasty winter pizza. Feel free to experiment with your favorite veggies!

I don't usually add meat substitutes, but if your pizza just isn't complete without them, try cooking up some mushrooms or adding some crumbled tempeh soysage to the top as an alternative to store-bought faux meats. Also, you can add small amounts of a garnish on top--think fresh herbs, olives, artichoke hearts, etc.--but it's best to choose just one; you don't want too many competing strong flavors.

Finally, a word about layering: I usually put the onion mixture on first, then top with the other items since it looks prettier, but this does not work well with sundried tomatoes or kale. So don't say I didn't warn you!

The Cooking Vessel
These loaded-up pizzas are not well suited for sliding directly onto a pizza stone. (Believe me, I tried it once and it wasn't pretty.) A circular pizza baking sheet or even a cookie sheet will do just fine. Lately, we have enjoyed baking our pizza in our large cast iron skillet--it forms a great crust, but it can be a bit tricky removing the pie from the pan to cut into slices.

White bean sauce base with caramelized onions, sauteed zucchini, and fresh red peppers

Although these pizzas might be a tad more labor-intensive than the standard version, they are well worth the effort, and make a very satisfying meal (especially when paired with a salad or cooked greens). If you have any other suggestions for yummy toppings, leave them in the comments section below. Hooray for vegan pizza night!

Garlicky White Bean Sauce
Makes a generous amount of topping for 1 pizza

Ingredients
1 can white beans, drained and rinsed
Juice of 1/2 lemon (or ~1TB of cider vinegar would work in a pinch)
2 TB olive oil
2 cloves garlic
1/4 tsp salt
Freshly ground pepper
Italian herbs, if desired (basil, oregano, thyme, rosemary...)

Preparation
Put all ingredients except herbs in a blender and or food processor and blend until smooth and creamy. Taste and add more salt or lemon juice if needed. Stir in herbs if using. Refrigerate until ready to assemble pizza.

Cashew Ricotta
Adapted from Veganomicon
Makes enough topping for 1 pizza

Ingredients
1/4 cup raw unsalted cashews
2 TB lemon juice (or 1 TB vinegar +1 TB water would work in a pinch)
1 TB olive oil
1 clove garlic
1/4 tsp salt
1/2 package (7-8 oz) drained firm tofu

Preparation
In a food processor or blender, mix together all ingredients except tofu; blend until smooth. Crumble in tofu and pulse a few times. The mixture should be combined but slightly chuncky, like ricotta. Adjust seasonings to taste and refrigerate until ready to assemble pizza.

Massaged Kale Salad

2009-03-24T21:06:00.000-07:00

I admit it. I don't eat nearly enough raw vegetables in the winter. For me, winter is all about squash, root vegetables, and of course dark leafy greens like kale, chard and collards. These tough, hardy winter greens just beg to be braised or sauteed, and I never really considered eating them raw. That is, until I discovered the wonders of the massaged kale salad.

This salad is a truly marvelous way to enjoy the nutritious goodness of kale in raw form. The secret is to massage the kale a bit with some salt, which allows the cell walls to break and water to escape, in effect "cooking" the greens and leaving them quite tender. I can't believe I've gone so long without discovering this marvelous secret!

The recipe is adapted from the one I saw demonstrated by a local nutritionist, Jennifer Adler. It incorporates some sweet elements to balance the strong flavors of the kale, and actually tastes better the longer it sits; she says it will keep for up to 2 weeks! Plus, it's a lot of fun to make--and, added bonus, the kale smells amazing as you massage it, so fresh and invigorating. So go get some kale and make this lovely winter salad before regular salad season starts!

Massaged Kale Salad
Makes 6 servings

Ingredients
1 bunch kale, de-stemmed, torn into bite-sized pieces
1/2 tsp kosher salt
1/4 cup olive oil
2 TB apple cider vinegar
1/4 cup dried currants, cherries, or raisins
1 small or 1/2 large apple, diced
1/4 cup sunflower seeds, raw or toasted

Preparation
Put kale in a large mixing bowl.

Big bowl o'kale

Add salt and massage into kale for a few minutes. (Note that curly kale will need a bit more time to become tender than lacinato kale. You can add another sprinkle of salt if it doesn't seem to be shrinking enough.)

Magic!

Gently stir in remaining ingredients. Taste and adjust salt, vinegar and oil as needed. Enjoy!

The finished salad... yum!

The Gardening Chronicles, Part 2: Tiny Sprouts

2009-03-20T21:03:00.000-07:00

Happy Spring! Our first day of spring here in Seattle brought sun, rain, wind, and hail--what a tumultuous start to the season. It's a good time for a little garden update, though!

A few weeks ago, I planted some seeds indoors in our (unheated) sunroom. Following the package directions, I decided to start with the leeks, ground cherries, and basil; the other seeds will be started indoors a bit later or sowed directly into the soil. I figured that our sunroom would be warm enough for the seeds to germinate, plus they would be sure to get enough light in the corner window. However, I wasn't anticipating several nights of sub-freezing temperatures! Maybe I should have rigged up some sort of heating and lighting system, as recommended in the sole gardening guide that I own (Seattle Tilth's "The Maritime Northwest Garden Guide"), but that seemed a little too advanced for me... plus, I'm trying to keep the overhead low this year.

It ended up taking about 2 weeks for the first sprouts to appear. But now, here they are! I have to say that the leeks are currently winning the "most awesome-looking sprout" prize, with their unexpectedly gorgeous, tall and robust stem. Here's hoping that they will all do well inside until it is time to bring them outdoors!

Prizewinning leek sprout

Little ground cherry sprout

Promising pistou basil sprout

What's the Difference Between a Dietitian and a Nutritionist?

2009-03-11T09:05:00.000-07:00

Today is the second annual Registered Dietitian Day, so I thought I would take the opportunity to discuss a question that I am often asked: What is the difference between a dietitian and a nutritionist?

I have to admit that I do prefer the term "nutritionist," which sounds like someone who emphasizes wellness by focusing on food choices for optimal health. "Dietitian," on the other hand, brings to mind someone who puts people on diets to help them lose weight. However, the main difference between the two is not area of practice or expertise, but rather educational qualifications and experience. Though perhaps "nutritionist" sounds a bit better, I am very proud to be a Registered Dietitian--becoming one was no small feat.

In order to earn the RD credential, an individual has to have at least a 4-year Bachelor's degree in Nutrition (though many RD's, including myself, have Master's degrees in Nutrition), complete a 9-12 month supervised practice internship, pass a national examination, and complete continuing education to ensure that they remain current on nutrition topics throughout their career. And RD's do not have to focus on weight loss or work in a hospital; RD's work in a variety of settings, from public health to research to wellness counseling to food service and consulting.

A nutritionist, on the other hand, may or may not have specific educational requirements, depending on where you live. Some states do not regulate the credential at all, so anyone who just has an interest in nutrition (or who is trying to sell a dietary supplement) can call themselves a nutritionist. Here in Washington state, individuals can become a Certified Nutritionist (CN) after completing a Master's or Doctorate degree in the field of Nutrition. So, this isn't to say that nutritionists are not well-qualified, just that the term isn't as regulated as the RD, and thus one should check a nutritionist's credentials before choosing to use their services. Indeed, Washington is home to naturopathic-focused Bastyr University, where a high proportion of graduates choose not to pursue an RD but make excellent (vegan- and alternative-diet-friendly) Certified Nutritionists. It is true that many RD's are more conventional when it comes to dietary counseling, but the American Dietetic Association (ADA) does recognize the nutritional adequacy and health benefits of vegetarian/vegan diets, and ADA members can join a Vegetarian Nutrition Dietetic Practice Group, which helps to promote vegetarianism within the profession and to the public.

If you want to become a nutrition professional and aren't sure whether to go the RD or CN route, you should think about what you want to do, and where you want to practice. If you just want to start a private practice and your state has a CN option, this might be an adequate credential to meet your goals. An RD, however, offers you the freedom to practice throughout the country and in a variety of settings--it is a truly versatile credential that offers great opportunity for advancement and change throughout your career.

I hope this helps clear up some of the confusion about this topic. If you have any further questions, feel free to leave them in the comments. Happy RD Day!

Cora's Carrot Cake

2009-03-08T14:38:00.000-07:00

We had a wonderful time visiting family in Nevada a few weeks ago for Cora's first birthday. Because her cousin Skylar is almost exactly one year older, we were able to combine these occasions into a lovely party for our two darling girls. I decided to make a carrot cake, because what could be better than combining the nutritious goodness of carrots with a sweet spice cake and rich cream cheese frosting? (Yes, the Valentine's Day cake I made was a bit of a test run--I had to make sure that it would be worthy to serve to our guests!) In my pre-vegan days, I loved cream cheese frosting, but hadn't yet attempted a vegan version. My V-day attempt (using a recipe from Vegan Cupcakes Take Over The World) was way too sweet, so this time I cut the sugar in half. I also found that a dash of lemon juice toned down the slightly artificial flavor of the cream cheese, making the finished frosting taste nearly identical to the non-vegan version. I had a lot of fun decorating Cora's first cake, but wondered whether it would taste as good as it looked.

I needn't have worried! The cake was entirely devoured within 10 minutes of cutting the first slice. The only downside of this success was that it meant no leftovers for us. Ah, well, now that I have the recipe down I can recreate it!

I combined several recipes to make this one (the one I found on Vegweb.com and the carrot cake recipe from The Artful Vegan). If you don't have all the spices, you can just use 2 tsp of cinnamon and 1 tsp of pumpkin pie spice, but the spice combination below was wonderful. You can also add a handful of walnuts to the batter if you wish (or press them along the sides as decoration).

Cora's Carrot Cake
Makes one 2-layer cake

Cake Ingredients

2 1/4 cups cake flour (all-purpose should also work)
1 1/2 tsp baking soda
2 tsp baking powder
1 tsp salt
1/2 whole nutmeg, freshly-grated (~1 tsp?)
1/4 tsp ground cloves
1/4 tsp freshly-ground black pepper
1 1/2 tsp ground cinnamon
1 tsp ground ginger
1/2 tsp mustard powder
2/3 cup canola oil
3/4 cup pure maple syrup
1 tsp vanilla
1 1/2 cups grated carrots (about 2 large)
1/2 cup crushed pineapple

Frosting Ingredients

1 package vegan cream cheese (like Tofutti), softened
5 TB non-hydrogenated vegan margarine (like Earth Balance), softened
1 tsp vanilla
1/2 tsp fresh lemon juice
1 cup powdered sugar (plus more to taste if desired)

Preparation

Preheat oven to 350 degrees and lightly oil two 9-inch cake pans.
In a mixing bowl, combine flour, baking soda, baking powder, salt and spices.
In a separate container or glass measuring cup, whisk together the canola oil, maple syrup and vanilla.
Add wet ingredients to dry and stir until just incorporated. Fold in the carrots and pineapple.
Pour half the batter into each of the prepared cake pans.
Bake at 350 degrees until a toothpick inserted in the center comes out clean, about 30 minutes.
While the cake is baking, make the frosting. Using an electric mixer, cream together the margarine and cream cheese until combined. Add the vanilla, lemon juice, and powdered sugar. Beat another few minutes until the mixture is very light and fluffy. Chill until ready to decorate.
Frost the cake after it has completely cooled. Serve and enjoy!

One

2009-02-28T14:30:00.000-08:00

It has now been one year since our darling daughter was born! The past year has been filled with so many amazing moments. To commemorate the passing of one year, I have been trying to remember what those first days with her were like. They are very hazy, though, and I can recall mostly sensory details: the warm rooms, the smell of witch hazel, the odd whistling sounds of a newborn's breath, the sleepy exuberance. It is staggering to recall that tiny, helpless creature that I gave birth to--she couldn't even lift her own head back then!

Now, here we are, a year later, and she is on the verge of walking on her own (in itself an enormous thing), and is developing into a lovely little person. It's incredible to watch all of these changes firsthand, these milestones that all of us must pass, and to see her personality taking shape. To see flashes of myself in her wariness of new things and changes to routine, and of Brett in her natural affinity to music (she is pretty darn good at playing the xylophone, and much prefers KEXP to NPR). To watch her making associations between words and objects--you can practically see her mind working. To wake up to sweet little kisses from the girl who has brought so much love and joy into our lives. We are so thankful for this beautiful child of ours.

Tempeh Soysage

2009-02-17T20:50:00.000-08:00

Before I once again get absorbed in busy-ness for the next few weeks, thought I'd put up yet another "staple" recipe since the lentil soup seemed to be a hit! This is a very easy and delicious way to prepare tempeh. Incidentally, this method of pan-frying slices of tempeh and adding a quick marinade at the end is a wonderful, quick way to enjoy tempeh or tofu in quick weeknight meals, since there is no need to marinate beforehand. Enjoy!

Tempeh Soysage
Serves 2-4

2 TB red wine or water
1 TB maple syrup
1 TB soy sauce or Bragg’s
3 cloves garlic, minced
1 tsp fennel seeds
1/2 tsp red pepper flakes
Pinch of salt
Pinch of pepper
2 TB canola oil
1 8-oz package tempeh

In a small bowl, mix together wine/water, syrup, soy sauce, and seasonings.
Heat oil in a skillet over medium-high heat. Cut tempeh into 1/4” thick strips and arrange in a single layer in pan. Cook each side 5-6 minutes,or until browned.
Remove pan from heat. Immediately add seasoning mixture and stir it around as it sizzles and evaporates, making sure to coat each piece.

Hearts

2009-02-15T15:18:00.001-08:00

For Valentine's Day this year, I decided to bake Brett one of his favorite desserts: carrot cake. But I wanted something a tad out of the ordinary, something that was special enough for a Valentine's dessert... so, I thought, why not bake a heart-shaped cake? I don't own a cake pan made specially for this purpose, but I was determined, and stumbled upon a fairly ingenious (if I do say so myself!) and resourceful solution. Miraculously, a simple sheet of aluminum foil (lightly greased, folded into a convincing shape, and nestled inside a regular cake pan) worked just perfectly for the job. Once cooled and removed from the foil, a light layer of frosting concealed any imperfections and made for a lovely V-day treat! It was a great way to celebrate this day with my dearly beloved husband and our darling daughter.

Sixes

2009-02-13T14:51:00.000-08:00

Who's that dashing young couple?

I was tagged by The Little Mama to join in a photo game--the idea is to open the sixth photo in the sixth folder in your computer and blog about it. That photo turned out to be what you see above, a snapshot of Brett and me at a friend's wedding a couple years ago (interestingly enough--though not entirely coincidentally since my folders are set up by date--in 6/06). It was the first (and thus far, the only) lesbian wedding that we've attended, and what fun it was! One of the brides was a colleague in my graduate nutrition program, and very sweetly arranged for us to receive a special vegan meal at the reception. Although the meal itself wasn't terribly memorable (some variation on the grilled vegetables theme, as I recall), the kitchen definitely deserved props for catering to our needs, and we were so thankful to the lovely brides for their thoughtfulness! We ate our meal while watching the sun set over Lake Washington on a lovely June evening, then danced the night away. Ah, it feels so long ago now, how young and carefree we look in this photo!

The Gardening Chronicles, Part 1: Seeds

2009-01-31T18:12:00.000-08:00

I have high hopes for a productive garden this year, and it all starts, of course, with selecting seeds. This year, I decided to forego picking up a few packets at the grocery store, and instead discovered the lovely world of seed catalogs. What fun it was to study the pages, with their beautiful photos and tantalizing descriptions of countless varieties of every kind of vegetable imaginable. I love the idea of buying from companies like Seed Savers Exchange, which have done so much to preserve heirloom varieties of many plants. After a lot of thought, I bought a whole bunch of seed packets to try out:
Probably far too many, but once I decide to do something I rarely go halfway!

I will be chronicling the successes and failures of my little garden, so look for more tales as the growing season progresses. That way, I hope to have some accountability, so that my grand plans don't fall off the wagon. Here's the rundown of my 2009 dream garden:

Spring/summer garden:
Monnopa spinach
Blue solaize leeks
Christmas lima beans
Italiano Largo summer squash
Jacob's cattle "gasless" beans (sounds intriguing, eh?)
Touchon carrots
Aunt Molly's ground cherry

In containers:
King of the North bell peppers
Pistou basil
(And possibly cherry tomatoes, mint and thyme--I will find local starts for those)

Fall/winter garden:
Burpee's golden beets
Savoy cabbage
Touchon carrots

We'll see how it goes! Wish me luck.

Luscious Lentil Soup

2009-01-20T20:38:00.000-08:00

I haven't posted a recipe in a while, but this seems to be the perfect time to do so. I will be taking a bit of time off from the blog to focus on other important deadlines and activities (including Cora's first birthday at the end of February). All the more time, then, for you to give this recipe a try! This humble offering couldn't be simpler, but after the extravagance of the holidays, a tasty soup is most definitely in order. Packed as they are with protein, iron, and fiber, lentils deserve to get a little more attention! For a perfect winter meal, serve alongside some cooked greens and a wedge of crusty bread.

Luscious Lentil Soup
Serves 6-8

Ingredients
2 TB olive oil
2 medium onions, diced
2 medium carrots, peeled and sliced
3 cups mushrooms, sliced (optional)
1/4 cup port or red wine (or water)
2 cups French lentils
2 bay leaves and 1 tsp whole black peppercorns, tied in a cheesecloth sachet
1 tsp each thyme, rosemary, and sage
1 bouillon cube or 2 cups vegetable broth
Water
Salt to taste
1 tsp cider vinegar or 1 TB fresh lemon juice

Preparation
Heat olive oil over medium heat in a large stock pot. Add onions and saute until translucent. Add carrots and mushrooms and saute a few minutes more.

Deglaze the pan with wine or water and heat a few minutes until the alcohol begins to cook off. Add lentils and cook a few minutes more before adding water and/or vegetable broth to cover by about 2 inches. Add sachet and herbs.

Bring to a boil, then add bouillon cube (if using) and lower heat. Let simmer for 45 min-1 hour, until lentils are cooked, adding more water if needed. Remove sachet and add salt to taste, then stir in vinegar or lemon juice. Let sit 5 minutes before serving.

Happy 9th Vegeversary!

2009-01-18T20:11:00.000-08:00

Hard to believe, but it's been nearly a decade since Brett and I became vegetarian! We always like to celebrate our vegeversary with a nice meal, and this year we decided to go out for dinner at Araya's (a vegan Thai restaurant that we used to frequent in my UW days, but had not been to since Cora was born). We started off with the fresh rolls stuffed with fried tofu, bean sprouts, mint, basil, cilantro, carrots, lettuce and spring onions. What a treat! The main course was pad thai and a cashew stir-fry, both of which were tasty as always.

In other news, I have been smitten (okay, maybe "obsessed" is a better word) with baking bread lately. My coworker gave me Artisan Bread in Five Minutes a Day as a Christmas gift (thanks, Karen!), and I just can't stop. You can find their master recipe here, but I highly recommend the book as it includes many wonderful vegan-friendly variations. Since I got the book, I have not only been churning out crusty loaves (including baguettes), but also trying my hand at more "adventurous" fare, such as pecan sticky buns, naan, and even bagels.
Though the master recipe calls for only white flour, Brett and I have found that we actually preferred a mixture of about 1/3 whole wheat flour and 2/3 white flour. (A side note: I almost feel guilty about recommending this book since it does rely heavily on refined flour, but really what matters is the overall context of the diet. Of course, it is preferable to eat whole grains most of the time, but including some refined grain is just fine.) We also found that our first batch was a little salty, and cutting back the salt by 1 tsp in the second batch made for perfect bread. Now, the only problem is what to make next!

Conscious Eating Goes Mainstream

2009-01-14T10:28:00.000-08:00

I was excited to hear that the NYT food columnist Mark Bittman was going to be on KUOW (our local NPR station) this morning, and was even more delighted when I heard what he had to say. Basically that the way to make a real impact on the environment and our food system is to eat fewer animal products. While eating organic and local is nice, he says, it really is a luxury and that eating less meat is a broader message that is possible for everyone to do. I found it refreshing that he did not separate meat from other animal products, arguing that dairy and eggs also have a huge environmental impact; for that reason he came down fairly hard on vegetarianism (but championed veganism). The hour-long interview is worth a listen (available here) if you have time! It gives me a lot of hope to hear these mainstream personalities preaching the many benefits of plant-based diets.

New Year, New Look

2009-01-07T09:36:00.000-08:00

Happy New Year to all! Sorry for the long absence. Between snowstorms, family coming to visit, and all the holiday festivities, blogging has been on the back burner. This post is really by way of apology, as I doubt I will be able to post much over the next few months. Not only are there some big projects at work that will consume a lot of my time and creative energy, but Cora's first birthday is just around the corner and a trip to Reno is in the works. All of this means I'll have little time to spend updating this blog!

However, I have been working on the blog's layout and links, so check out the sidebar if you are in need of some reputable resources on vegan nutrition. And, in case you are curious what I am doing, cooking, watching, reading or thinking between posts, you can follow me on Twitter (see my recent tweets in the sidebar). Looking for inspiration in the kitchen? Type an ingredient into the VegBlog Search, and find lots of ideas and recipes from vegetarian blogs. (Thanks to Susan V over at FatFree Vegan Kitchen for putting this together and making the widget available to other blogs!) You can also see what other vegan bloggers are posting about at VegBlogs.com.

In 2009, I hope to add a few more nutrition-related posts. If there is a topic you would like covered, please feel free to comment or send me an email (though unfortunately I can't guarantee a timely response)! I would also like to chronicle the ups and downs of my attempts at planting a vegetable garden. (I have always been a lazy gardener, but this year I hope to step it up and spend a lot more time cultivating a great harvest.) And of course, I will include the occasional healthy recipe and notes about life in general.

Thank you to all of my readers; best wishes to you for a happy and healthy 2009!

New Year Baby (Cora at 10 months)

Happy Winter!

2008-12-20T11:39:00.000-08:00

It is a winter wonderland here in Seattle (just in time for the solstice tomorrow)! We are effectively snowed in, since the roads are terrible--but are thankful to be warm and cozy with a gorgeous, snow-covered landscape to gaze upon. If only Cora was just a little bit older, she'd be having the time of her life, but since she's not quite walking yet she's mostly just experiencing the snow from her comfy perch in the sling. It looks possible that her first Christmas will be white--extremely rare here!

Five Things I Love about Fall

2008-12-16T07:52:00.000-08:00

Though it doesn't feel it anymore (we are locked in a deep freeze here in Seattle and even have snow on the ground!), it is technically still fall. Here are a few things that make this my favorite of seasons.

Carpets of leaves:

Sliced pears (especially my favorite variety, comice):

Year-round farmers markets:

Sunny walks by the lake:

And, of course, squirrels on fences:

Giving Thanks

2008-12-05T11:16:00.000-08:00

I'm admittedly a little late to the game (blame it on a case of computer aversion coinciding with lots of holiday projects), but this is the official recap of our Thanksgiving. It's also Vegan Dietitian's 100th post, all the more reason to spend a bit of time reflecting on the spirit of the season--gratitude.

But first--the food! We had a lovely Thanksgiving feast with some friends. This year, we were going for a "low-carbon" meal featuring mostly local ingredients. As one of our guests was gluten-intolerant, the meal was also gluten-free.

Despite our less-conventional dietary choices, we don't mess too much with tradition when it comes to holiday meals. The main dilemma for us revolved around the stuffing--we wanted the standard bread-based dish rather than a wild rice version. It was easy enough to substitute gluten-free bread from the Flying Apron Bakery, but the local aspect also posed a bit of an issue--where to find local celery? Luckily, I had a stroke of genius at the farmer's market and hunted down some celery root. It still had the stems attached; although they weren't quite as succulent as regular celery, they added a nice flavor to the dish when chopped into small bits. Other breaks with tradition included ditching the sweet potatoes (a warm-weather crop not to be found here in the Pacific Northwest), but they weren't even missed as our friends brought a lovely roasted squash dish. Further, it isn't exactly green bean season, so we opted instead for a mixture of winter greens. Paired with crispy shallots, they were one of the stars of the meal! We also stretched our "local" rules a little bit to allow for some cranberries from Oregon (not to mention the nuts, oils, spices and flours... so, our feast was about 80% local).

Here are a few photos from the day:

Starting the day off right with some Chinese tea

Our mischievous little munchkin (in a "vintage" dress from my youth)

Afternoon tea and snacks with guests: tamari-roasted pumpkin seeds, caramelized pecans, local apples and carrots, cinnamon roll cookies made from leftover pie dough, and lentil hummus.

The meal itself: Brett's Thanksgiving Tofu, roasted garlic mashed potatoes, mushroom gravy from Veganomicon featuring wild porcini mushrooms, gluten-free stuffing, braised greens, and cranberry sauce. Not pictured was the lovely roasted butternut squash dish our guests brought--oops!

After the meal

The desserts weren't the stars this year. Let's just say they didn't turn out as well as planned. They were edible, but not up to my usual standards! Now, let us never speak of them again.

One of my family's traditions has been to go around the table and have each person say one thing they were thankful for. When we were kids, of course, these reflections were not terribly profound (I seem to recall one of my sisters saying they were thankful for Jell-O... don't remember who it was, but I hope it wasn't me!). Now, though, the reasons for gratitude just keep on growing. So, for my 100th post, here are just a few things for which I am truly grateful.

I am thankful for all that I have: a loving, supportive family; a truly amazing husband; a happy and healthy daughter who fills each of our days with unbridled joy. A home that we can call our own, small and old and creaky as it may be. Jobs that are reasonably secure, that are flexible, that pay the bills, that give us health insurance, and (not least of all) that we enjoy doing. If there is one thing that the housing/economic crisis has taught us, it is the fragility of these things; all the more reason not to take them for granted.

I am thankful that we have the luxury of being able to choose the foods that we eat; that we have the option of being vegan and of eating lots of fresh, local, organic produce. Many people here in America and around the world are struggling just to make ends meet and to provide reasonably healthy foods to their families, and tragically, the cards are stacked against them. We like to think that we have so much choice when it comes to food, but unfortunately for many communities, the only real options for food shopping are fast food or convenience stores. I'm thankful that there has been much illumination lately about the food environment and inequalities in access to healthful foods, but there is still a long way to go. I am very thankful that our little family is doing what it can to support local farmers, to promote healthy eating habits and a love of food in our daughter, and to make the extra effort to sit down for family meals at least once a day.

On that note, I am thankful for all the farmers and workers who grow, harvest, and transport food to us. I am thankful that so many farmers are now seeing the many advantages of taking care of their land and soil (and their animals!), and are using more sustainable practices to grow food.

Moving away from food now... I am thankful for all the women who give up so much of their personal lives and who spend so many sleepless nights helping families to be born. A huge thank you to all the midwives and doulas out there! A year ago, I was filled with trepidation about giving birth... and now, when I look back on the intense and wondrous experience of it all, I am filled with nothing but happiness. I am thankful that I was surrounded by such love and support as I became a mother, and I wish that all mothers around the world--regardless of where or how they give birth--are respected fully in their choices and made to feel like the superstars that they are.

Lastly, I am thankful for the Internet, for its power to connect, and to inform (though, of course, it also has the power to misinform). I am thankful that I can share my thoughts with all of you through this blog. I am thankful that I can find the answer to any question I have simply by typing and clicking. Yes, there are times when I am ambivalent about the Internet's vast hold on us, and I sometimes get nostalgic for the days when you had to go to the library or dust off the encyclopedia to answer your questions, but mostly, I'm just happy that it exists.

Thanks for reading! This holiday season, what are you thankful for?

A Hawaiian Vacation

2008-11-21T09:35:00.000-08:00

Last week, we took a family vacation to the exotic state of Hawaii! We had been planning this trip for some time, and were looking forward to spending lots of time together with just the three of us--something we hadn't really been able to do since the early weeks of Cora's life.

We visited the beautiful island of Maui and stayed in a condo in Honokowai, right across the street from the beach and next to a farmer's market and health food store--an ideal location for us! We made trips to the store every day, often showing up to buy some fresh local produce right when the farmers market opened at 7am on Monday, Wednesday and Friday. (Cora didn't realize that there was a 2-hour time difference, so we stayed on Seattle time, which meant waking up at 5:30 every morning... so much for sleeping in! It actually worked out well, though, enabling us to beat the crowds at many of our destinations).

The lovely Gail over at Cooking at the Pacific Outpost kindly shared some suggestions for our trip. (Thanks Gail!) Unfortunately, scenic drives were not on the agenda this time, since our little 8-month-old decided she wasn't going to be happy in the car for more than a few minutes. Thus, we didn't make the majestic drive to Hana, which sounds just lovely. Oh well. We hope to come back someday when Cora is older and doesn't need as much constant supervision (time at the beach wasn't exactly relaxing, as we had to keep a watchful eye on our new crawler to make sure she wasn't putting big handfuls of sand in her mouth). Still, we found some moments of restfulness among the swaying palms and crashing waves, and were incredibly grateful to have so much time together as a family.

As vegans, we did not sample many of the specialties of the islands (fish, macaroni salad, banana bread...), but thanks to the ever-present Asian influence, we were able to find veggie and tofu dishes at most restaurants. And, of course, for us, the real star was the abundance of amazingly delicious tropical fruit. We hadn't bought bananas since the summer, when we had decided to eat more locally. Now, here was our chance to indulge! We ate flavorful local "apple bananas" every day, along with plenty of coconut, passion fruit, and avocado. (Although, I was a bit sad to find that mango season was over.) Cora and I both discovered a new love: papaya! I had never been a fan, thinking that this fruit didn't have much to offer besides sweetness. How wrong I was! Eating a fresh, perfectly ripe papaya was a revelation. The flavor was unlike anything I had ever tasted, with sweet floral notes. Cora devoured it, begging for more and, on one occasion, choosing fresh papaya slices over breastmilk! So, we ate our fill of these tropical delights while we could, but were happy to return to winter squash and kale when we got back to rainy Seattle. The islands get under your skin, though, and I was sad to leave... I'm already dreaming of our next trip!

I will leave you with some highlights from our vacation, culinary and otherwise.

Shopping at the farmers market:
Our first bounty of Maui-grown produce from the Farmers Market:

Pictured, from front to back: Japanese eggplant, little jars of jam (mango and passionfruit) and Maui onion mustard, a Maui onion, a GIGANTIC avocado, "Yummy Coconut Candy" (sweetened toasted coconut slices), guava nectar, green pepper, sweet potato, starfruit, passionfruit, tomato, zucchini, garlic, papaya, cucumber, lemons, whole wheat bread and a container of mock-chicken salad.

Interior of a passionfruit (or "lilikoi" in Hawaiian):

I had never had fresh passionfruit before. I sliced the fruit open and was intrigued to find this mixture of juice, pulp, and little black seeds. The aroma was heavenly, and the taste of the fresh fruit itself was great but slightly tart... a perfect companion to the sweetness of other tropical fruits.

Tropical fruit salad of star fruit, papaya, passionfruit, and apple bananas, sprinkled with toasted coconut:

We packed this as part of a picnic lunch, alongside mock chicken salad sandwiches, to eat at our destination of the day: Kapalua Bay. We spent the morning taking turns snorkeling in the warm, clear water where there were many beautiful tropical fish flitting about. This lunch was a delicious, nutritious way to refuel!

Kapalua Bay early in the morning:

Another highlight: watching a staff member at the Farmers Market store whack open a fresh coconut with a machete.
An acai bowl that we shared for breakfast one morning (the acai tasted a lot like blueberries to me):

Lunch at Zio (Uncle) Giovanni's pizzeria, Napoli Pizza, in Lahaina:
Last lunch in Paia at Cafe des Amis:
This was probably my favorite meal of the trip: vegetable curry with mango and tomato chutneys, a salad, and hummus with pita. Perhaps it doesn't sound terribly special (or terribly Hawaiian), but it was perfectly spiced, and the hummus was some of the best I've ever tasted. (Perhaps it was the liberal drizzle of olive oil that elevated this hummus to such a memorable level.) It was our last meal in Hawaii and a great note to end on!

Shave ice in Paia, my favorite combo (lychee syrup with adzuki beans on the bottom):

As you can see, Cora also wanted to eat it, but the purveyor of the shop was kind enough to give Cora a little cup of plain shaved ice, which she loved.

Some favorite pics of our little island keiki:

On daddy's shoulders at sunset

At Kahekili Beach. Cora was afraid of the sound of the crashing waves at first, but soon learned to love standing at the shore and letting the waves lap at her feet.

At the Kepaniwai Park and Heritage Gardens in the Iao Valley (a welcome venture into the rainforest, away from the sun and heat)

Cora with Daddy in the Korean pagoda at the Heritage Gardens

Aloha!

The Great Soy Debate

2008-11-08T21:12:00.001-08:00

There has been a lot of bad press about soy lately, and I wanted to take the opportunity to discuss some of the recent controversy surrounding this humble legume. It can be hard to find a balanced, evidence-based review of the issues surrounding soy, since most people seem to either love it or passionately hate it. I hope to consider both sides, and examine the research to give a relatively unbiased viewpoint. Apologies for the length of this post, but it's a very complex topic, and it still barely scratches the surface! If you are not interested in all the details, just skip to the end of the post for the bottom line.

Soy has been consumed for thousands of years in Eastern Asia, and is a mainstay of modern vegetarian diets. Unlike many other legumes, soy is a "complete protein," meaning that it contains all the amino acids that our bodies cannot make on their own. (It should be noted that although other vegetarian sources of protein may not contain all of the essential amino acids, it is very easy to get all of these amino acids by eating a diet with plenty of variety.) Soy is incredibly versatile, and can be consumed in its unprocessed form as edamame; fermented into soy sauce, miso, natto, or tempeh; or processed into soy milk and tofu. More "modern" products such as soy flour, textured vegetable protein (TVP), and isolated soy protein have also become parts of our diet as ingredients in faux meat products and soy protein powders.

Like all plants, soybeans contain a variety of phytochemicals. Soy is unique from other food plants in that it contains isoflavones, otherwise known by the less accurate (but more emotionally charged) term phytoestrogens. These compounds are complex--there are 12 different types of soy isoflavones, and their level of activity depends on many factors, including how the soybeans were processed. However, their estrogenic activity is weaker than natural estrogens, and they can also exert anti-estrogenic effects, in addition to acting as antioxidants.

In fact, most soybeans (at least in North America) are not grown for humans to consume directly--they have become a major commodity crop. Soybeans are principally grown for the fats they contain; these are extracted and processed into soy lecithin, liquid soybean or partially hydrogenated soybean oil. (Though I expect that the manufacturing of the latter has decreased as a result of the rallying cry against trans fats.) The resulting defatted soy flour is often used for animal feed. As such, huge monocrops of soybeans are grown across the Midwest (supported by federal subsidies), and are targets for some of Monsanto's genetic engineering efforts.

You can imagine the North American soybean industry's delight when research in the 1980's and 90's started showing that consumption of soy could lead to decreased risk of heart disease, and may reduce menopausal symptoms--thus opening up an entirely new market. Tofu wasn't just for hippies anymore, and soy protein was added to many products, backed by a health claim from the Food and Drug Administration stating that increased soy protein intake could lower risk for heart disease. As a result, consumption of soy increased dramatically.

As is often the case in nutritional science, the pendulum soon swung back the other way. (An aside: It is true that nutrition advice often seems to be contradictory; one week it seems that chocolate is good for you; another week it should be avoided at all costs. This unfortunate situation arises from the fact that media outlets often seize on the results from single studies, regardless of their scientific merits, that have results that people want to hear, such as "chocolate is good for you," or, in this case, "all that soy that you grudgingly ate because you thought it was good for you is actually harming your health." For a discussion on different types of studies and why some are considered more credible than others, take a look at this NYT article. And, remember that results from a single study never prove anything; multiple studies must be done to confirm findings.) The more research that was done on soy, the more the potential health effects seemed to go away; a few studies even suggested some adverse outcomes. These results were also publicized by several crusaders against soy, who began to declare that we are all poisoning ourselves by eating tofu. Their strong language and seemingly scientific reviews of the topic left some of us vegans wondering if, indeed, they were on to something. (Incidentally, you can read an excellent refutation of many popular anti-soy claims by John Robbins here, or see below for my take on a few.)

So, what does the current research say about the safety of soy? First, a quick caveat: the body of studies is hard to interpret because not only do the experimental designs vary, but many studies were done in animals rather than humans, and different forms of soy (from isolated protein or isoflavones to whole soy foods such as tofu and tempeh) were studied. Below is what I have gleaned from my readings; you can link to many of the original studies if you are interested.

Soy "toxins":
Uncooked soybeans contain trypsin inhibitors that hinder digestion, causing severe gastrointestinal distress. Cooking or fermenting the soybeans deactivates most of these inhibitors, but the anti-soy community uses the presence of these compounds as evidence that soy is loaded with toxins. They also point to phytates, compounds which bind minerals such as calcium and iron, making them less absorbable by the body. Phytates too are somewhat deactivated by cooking, and occur in many plant foods besides soybeans. While these may contribute to malnutrition in developing countries where food sources are limited, this slight decrease in mineral absorption is not of concern in individuals who eat a sufficiently varied diet.

Soy and heart disease, menopausal symptoms, and cancer:
Although previous evidence showed that soy protein can help reduce cholesterol levels, resulting in the FDA's heart-healthy claim for soy foods, a recent review by an expert panel of the American Heart Association found that soy has very little effect on cholesterol. However, many of these studies were done with isolated soy protein or isoflavones, and it should be noted that the researchers concluded that whole soy products have a favorable nutrient profile that should help reduce the risk of cardiovascular disease. This same review also found that soy products have not been shown to reduce symptoms of menopause; results were mixed regarding soy's effect on postmenopausal bone loss. Some studies suggest that soy may help prevent cancer, but that is not effective for cancer treatment. One study in mice suggests that soy may even exacerbate certain types of hormone-sensitive breast cancer. These results have not been confirmed in humans, but many clinicians recommended that women with this particular type of cancer should not consume soy. Thus, the bulk of studies point to soy having little to no effect on these health outcomes, but again, many of these did not use whole soy foods.

Soy and Thyroid Function:
Soy also contains compounds called goitrogens, which affect thyroid function and could cause goiters. This seems to be of concern only if iodine levels are low (after all, how many of us tofu-eating vegans have goiters?). Sources of iodine include iodized salt (sea salt, however, does not contain high concentrations of iodine) and seaweed.

Soy and maternal and infant health:
"Soy formula is birth control for babies," claim some anti-soy groups. Yes, it is true that soy formula contains isoflavones, but again, these compounds have only weak estrogenic effect and exert multiple functions in the body--drinking soy formula is not at all similar to taking birth control pills. A thorough review in 2004 concluded that "available evidence from adult human and infant populations indicates that dietary isoflavones in soy infant formulas do not adversely affect human growth, development, or reproduction." Although the American Academy of Pediatrics does not recommend routine use of soy formulas for infants (one exception being for "situations in which a vegetarian diet is preferred,") their 2008 review of the literature found "no conclusive evidence from animal, adulthuman, or infant populations that dietary soy isoflavones mayadversely affect human development, reproduction, or endocrinefunction." Of course, breast milk is the best source of nutrition, but for vegans who cannot breastfeed, soy formula is a viable option that does not seem to cause harm. Many, many people have been raised on soy formula with no apparent ill effects. It is likewise safe to consume soy products while breastfeeding (only a small amount of isoflavones are excreted in breast milk), and for infants to consume soy once solid foods are started (though, again, it is best to stick to traditional foods such as tofu and tempeh). Further, consumption of soy products during pregnancy does not seem to result in adverse outcomes for mother or fetus.

Soy and Cognitive Function:
"Soy products may increase dementia risk" read the headlines this summer, as the results of an Indonesian study were publicized. While the study did find that increased tofu consumption was associated with worse memory, the same study also found that increased tempeh consumption was associated with better memory. These results suggest that it might be something other than soy itself that was related to cognitive decline (and, it must be noted, this was not a randomized trial, so it cannot establish cause and effect). The authors note that because tempeh is fermented, it has higher levels of folate, which is protective against cognitive decline. (You can read the abstract here.) However, they also noted that the results could have been due to toxic compounds such as formaldehyde, which is apparently sometimes used as a preservative in Indonesia. This possibility was not controlled for in the study, so it certainly seems possible that this could account for the results. And what about the Honolulu Asian Aging Study, which is often cited as showing that soy products increase risk of dementia? This study was quite comprehensive and well done, and does seem to suggest an association between tofu intake in midlife and accelerated brain aging. The only major limitation of this study is that it was done on a very specific population--Japanese-American men living in Hawaii--and so the results can't be generalized to other populations. Still, this result should give us pause. If you want to wade through the results of this study, it can be found here.

Soy and Male Infertility:
For a great review of the highly-publicized study released this summer, check out this post. Needless to say, many vegan families the world over have proven that soy does not cause infertility.

Conclusions
In conclusion, while soy may not be the miracle food it was once touted to be, it is not the toxic poison that some groups would have you believe. Many of the studies showing adverse health effects were done in animals consuming large amounts of isolated isoflavones or soy protein--conditions far removed from what we encounter in our everyday lives. (And, as John Robbins wisely says, "If you made it your policy to eat no food that contained substances which can in large enough concentrations cause damage, there would be literally nothing left for you to eat.") That said, it would be prudent to avoid eating soy in excess.

While researching this post, I marvelled at the complexity of this topic. The thousands of phytochemicals present in soybeans, the isoflavones themselves, the studies examining potential health benefits and risks--all are incredibly complicated, making it very difficult to disentangle all the variables to try and get to some sort of "truth." Please keep this in mind whenever you are reading any mainstream news article or sensationalist diatribe that oversimplifies the issues and leaves the impression that it is all black and white, good or bad, with no in between. Once again, as usual, it comes down to moderation. A diet that puts too much emphasis on any one food, be it soy, red meat, refined grains, etc., is not going to be health promoting. A diet that includes a variety of fruits and vegetables, whole grains, and lean protein sources has been shown time and again to reduce the risk of chronic disease. Thus, it is important to put this discussion in the context of the whole diet.

While I believe that the long-standing use of soy products in Asian cultures is further proof of their safety, it is true that vegans have the potential to have a much higher intake of soy than has been seen in traditional cultures. For that reason, we should be careful not to rely too heavily on soy as a protein source--there are so many other nuts, seeds, legumes, and whole grains that can fill this role.

The Bottom Line:
Soy is a great source of complete protein, and likely poses no health risk within the context of a well-rounded diet containing a variety of fruits, vegetables, whole grains, nuts, seeds, and legumes. However, with all the faux meat products and soy-enriched products that abound these days, it is very easy to eat soy in amounts that may be detrimental to long-term health. My recommendations are:

Enjoy soy in moderation, in the forms that have been consumed by traditional cultures for thousands of years (tofu, tempeh, miso, natto, soy milk, and soy yogurt). Aim for no more than 3 servings of these foods per day. One serving of tempeh or tofu is 4 ounces (about 1/2 cup); a serving of soy milk is 1 cup.
Limit consumption of products containing soy protein concentrate or soy protein isolate (many faux meats and protein powders) to one or less per day.
Don't feel that you have to eat soy to be healthy; only eat it if you enjoy it! Many other great sources of vegetarian protein exist. Lentils, beans, quinoa, almonds, sunflower seeds... the list goes on!

I hope that this post cleared up some of the controversy; feel free to leave any comments you have about soy. Obviously, this is a complicated topic and the research is still ongoing.

And the Winner is...

2008-11-05T09:11:00.001-08:00

Victory is sweet!

Election Day is Here

2008-11-04T08:52:00.000-08:00

Finally! Here's a little political joke for today:

If "pro" is the opposite of "con," what is the opposite of progress?

I think you can come up with the answer....

Tonight, we will be celebrating (oh, how I hope we will be celebrating!) American-style, with a dinner of tempeh meatloaf, mashed potatoes, and collard greens. Perhaps we will enjoy some butterscotch-pecan cookies as we watch the early returns come in. What an exciting day!

Now (as if you haven't heard this a million times already today)... get out and vote!

Happy Halloween...

2008-11-01T13:14:00.000-07:00

... from the marvelous marsupials!

I took inspiration for this year's costume from the wonderful Moby wrap, where Cora loves to ride along in her little "pouch." From there, it was just a matter of sewing some ears out of craft felt (though I'd make mine shorter if I had it to do over... they got a little droopy), finding a brown hoodie for Cora, and wrapping the Moby so that I had a long "tail." My first idea for a pouch to hide Cora's feet didn't work out so well, so I ended up tying on an apron and calling us Kanga and Roo.

We helped hand out candy at the Teacup--Cora had a lot of fun (for a while) looking at all the other little kids in costume, waving enthusiastically at the passersby, and being her usual charming self.

Handing out candy with Audrey Hepburn (AKA Norelle)

All in all, a successful first Halloween!

First Tofu

2008-10-28T14:46:00.000-07:00

Our little girl turns 8 months old today! She is crawling around, trying to pull herself up on everything, and is growing so fast we can barely believe it. She's quite the little charmer; although she needs a little time to warm up to new people, she'll smile shyly and offer up the occasional high-five or fist bump, winning people's hearts every time. It is so amazing to see her personality develop!

A few weeks ago, we decided to give finger foods a go. Cora was working on perfecting her pincer grasp, and was starting to "chew" her food more, so we felt it was time to move to the next level. She really loves feeding herself, chasing the food around with her fingers and trying to figure out where it's gone when it gets hidden in her fist. Every day, she gets better at it (though a large quantity still ends up on the floor).

Munching on avocado chunks from Dad... yummy!

We started with the old standby, Cheerios, and have moved on to offering her soft chunks of whatever we are having for dinner (winter squash, potatoes, carrots, beans...). Which brings us to tofu, a mainstay of many of our meals. We chopped up some chunks from a fresh block of tofu before adding our seasonings and offered them to her. Here are a few photos of Cora's first tofu encounter.

She likes it!

Happy 2/3 birthday, my darling daughter!

A Bountiful Harvest

2008-10-25T09:08:00.000-07:00

This week we got our last CSA box of the season. I was really impressed with the variety this year, and, of course, the quality of all the fruits and vegetables we received was superb. It's always bittersweet to get that last box--though it is packed with goodies (some of which can be stored for weeks or months), it's sad to say goodbye to the weekly ritual of picking up the box and discovering all the treasures within. However, this year, we don't have to bid adieu to CSA season just yet--we have signed up for a winter share with another local farm.

Our last box from our summer share didn't disappoint: it was packed with delicious fruits and veggies. Here's the bounty we received:

2 winter squash
1 sugar pie pumpkin
1 pint Sungold tomatoes
1# yellow potatoes
1# purple potatoes
1 bunch golden beets
1 # red shallots
1 onion
1 bunch Lacinato kale
Fennel
1 head butter lettuce
2 Asian pears
2 Bosc pears
2 apples
Chives
Cilantro
Parsley

We had to celebrate this fall harvest by breaking into some delicata squash. Once again, it's VeganYumYum to the rescue, with a lovely squash bisque that was scrumptious (if not as photogenic as her version).We served alongside a fresh salad and a baguette from Lola's South City Bakery. On a very sad note, this lovely family-owned vegetarian bakery will soon be closing its doors. I first discovered it while I was on maternity leave, and found it a cozy and friendly place to hang out when I was feeling a bit cooped up and lonely. The owner, Russ, is a wonderful baker, and the shop is named after his young daughter--it just breaks my heart that they are closing. Brett and I will be heading over there for dinner tonight (I can't wait to have the carmelized onion and walnut pizza again... yum). They are closing at the end of the month, so any Seattleites who haven't been there yet should stop by this week! If it's available, try the fougasse (an herbed bread with caramelized onions and olives, which is usually only available on Fridays and Saturdays)--but there are lots of other goodies to be had, including vegan cookies, homemade ice cream and sorbet, pizzas, and of course baguettes and sandwich loaves. Also note that they are closed on Sundays and Mondays. Please visit this little South Seattle gem while you still can!

A Haiku

2008-10-21T18:38:00.000-07:00

These days are golden
Leaves falling; pumpkins baking
Cora's first autumn

Second Annual Chinese Tea Appreciation Festival

2008-10-17T11:22:00.001-07:00

This past weekend was the second annual Chinese Tea Appreciation Festival, sponsored by none other than my lovely husband Brett! As per usual, it was my job to create some tasty vegan sweets to be served alongside the tea. Last year I went all out, with a full spread of treats, tea sandwiches, fruits, and veggies. This year, the offerings were a bit more modest; baking is much more complicated when you add a baby into the equation! We were both buzzing around the house Saturday evening and Sunday morning preparing everything while keeping Cora entertained. This year's menu included:

Fresh grapes
Oatmeal raisin cookies
Chocolate chip cookies (with and without pecans)
Sweet potato cupcakes with coconut-pecan frosting

Everything came together just in time for us to head over to the site of the Seattle Chinese Garden, where the festivities were to be held. While we got everything set up, Cora played with her rattle on a little blanket in the corner.I was just beginning to set out the treats when the first guests began to arrive! I had just enough time to snap a few pictures before the festivities began.
The event began with a presentation about Chinese gardens--it was really fascinating, but Cora and I had to step outside for the duration; she was so excited that she kept shrieking and babbling (I think she enjoyed the acoustics of the room, which unfortunately amplified every noise she made). Oh, well--it was a beautiful autumn afternoon and we enjoyed sitting out in the warm sunlight until the garden tour began. (Brett has posted a few pics of the tour up on his blog.) After that, it was time to have some tea--I even got to have a few cups after Cora drifted off for a short nap. Delicious! The treats were well-recieved, and I got lots of compliments on the sweet potato cupcakes (and requests for the recipe, which you can find below). All in all, it was a delightful afternoon, filled with great tea and excellent company!

Recipes

The chocolate chip cookies were Have Cake, Will Travel's Butterscotch Pecan Cookies (incidentally, these are our new go-to cookies... so easy and so delicious). I quadrupled the recipe and added an equivalent amount of chocolate chips to pecans. I also used regular white flour instead of spelt, and baked for about 12 minutes.

The oatmeal raisin cookies were adapted to be free of wheat and refined sugars from the recipe for "Little Oaties" in Lois Dieterly's Sinfully Vegan. They were good, but quite "healthy-tasting" as Brett put it, so I might work on this recipe a bit before posting it here.

The sweet potato cake recipe was from this month's issue of VegNews. (Incidentally, this issue is full of awesome recipes, including one for yummy cinnamon buns... you should buy it!) The original recipe is from Beverly Lynn Bennett; I slightly adapted it to make cupcakes instead of a layer cake.

Sweet Potato Cupcakes with Coconut Pecan Frosting
Recipe by Beverly Lynn Bennett
Makes 2 dozen

Cupcakes
3 cups unbleached white or whole wheat pastry flour
1 cup unbleached cane sugar
1 TB baking soda
2 ts cinnamon
1 1/2 ts ground ginger
3/4 ts nutmeg, freshly ground
3/4 ts ground cloves
1/2 ts sea salt
1 (15-ounce) can sweet potato puree (or 2 cups of freshly boiled and pureed sweet potatoes)
1 cup water
1/4 cup safflower or canola oil
2 TB apple cider vinegar
2 ts vanilla extract

Frosting
1/3 cup vegan margarine (I use Earth Balance)
2 cups powdered sugar
2 TB almond or soy milk
1 ts vanilla extract
1/4 cup shredded unsweetened coconut, toasted
1/4 cup pecans, toasted and finely minced

1. Preheat oven to 350 degrees. Line muffin tins with baking cups. For the cake, whisk together flour, sugar, baking soda, spices, and salt. In a separate bowl, whisk together sweet potato puree, water, oil, vinegar, and vanilla until combined. Add the wet ingredients to the dry and stir to form a smooth batter (adding more water if necessary).

2. Fill cupcake liners about 3/4 of the way full. Bake for 20 or so minutes, until a toothpick inserted in the center comes out clean. Let cool in pan for a few minutes, then move to a cooling rack until completely cooled.

3. For the frosting, beat margarine with an electric mixer in a large bowl for 30 seconds. With beaters going, slowly add powdered sugar, almond or soy milk, and vanilla and beat for 2 to 3 minutes until light and fluffy. Scrape down the sides of the bowl and beat for another 30 seconds. Stir in coconut and pecans, reserving a small amount of coconut for garnish if desired.

4. Frost cupcakes when cool, and sprinkle with reserved toasted coconut.

Another Milestone: First Kale!

2008-10-10T13:28:00.000-07:00

Today was a very important day in our little girl's life--she tried kale for the first time! She has now been eating solid food for over a month, and I'm a bit surprised that we hadn't gotten around to kale yet, as it is one of my all-time favorite veggies. Scratch that--it IS my all-time favorite veggie. Perhaps I am playing into a vegan stereotype here, but I feel that the flavor, texture, and nutritional profile of kale just can't be beat. Not only does it boast all the great health benefits of brassica veggies, which have been linked to cancer prevention, but it is also exceptionally high in calcium. And, when braised with a little olive oil, salt, garlic and a sprinkling of fresh nutmeg, it's so very tasty.

Brett and I enjoyed a nice dinner last night of French onion soup, roasted potatoes, baked tofu, and braised kale. And today, I was lucky enough to score the leftovers for lunch. I recently came into possession of a food mill (thanks Holly!), and figured it was high time to put it to use! I heated up some of the potatoes and kale, then passed them through the food mill, which ground up the kale into tiny little specks. I mixed a bit of water in and voila, a tasty lunch was ready. Cora gobbled it up. So, I am happy to report that her first encounter with kale went well!

She's been doing great with solids, and is already a fan of spinach, lentils, carrots, avocados, pears, and all sorts of other veggies and fruits. Although we keep the salt to a minimum, she has enjoyed food spiced with cinnamon or curry. We are so proud of our adventurous little eater! She still has lots of foods to try, but it is really fun (and easy) when we can share what we are eating with her--it's all part of the process of helping her to join in on our family meals.

I can't believe how big she is now--it's staggering. Here she is standing up in her crib; she's figured out how to pull herself up and is totally delighted, as standing is one of her favorite pastimes. We have a big weekend coming up! Tomorrow we are going to a birthday party (happy 1st birthday, Bram!), and Sunday is Brett's second annual Chinese Tea Appreciation Festival, which I am "catering." So, I've got loads of baking to do--wish me luck, and tune in to see how it went later on this month!

In Praise of Rutabaga

2008-10-01T08:29:00.000-07:00

First off, happy World Vegetarian Day! Have yourself some tasty vegetarian vittles today!

What better day to celebrate the humble and under-appreciated root vegetable, the rutabaga? By now, you may have noticed my fondness for brassicas--such a nutritious, tasty family of veggies! Thus, I was initially delighted to discover a very large rutabaga in our latest CSA box. But the question soon became: what do you do with a rutabaga that's as big as your daughter's head?
Brett thought that maybe we should carve it up as our Halloween jack-o-lantern. We both had a good laugh. Then I read the Wikipedia entry for the rutabaga and found that rutabagas (or "swedes") actually were used in the UK and Ireland to make jack-o-lanterns before pumpkins were widely available. Well, how about that?

It had admittedly been a long time since I'd eaten one, so I did a quick search for rutabaga recipes... but I soon sensed a theme. Mashed rutabaga, pureed rutabaga, rutabaga soup... all very good, I'm sure, but a little boring. Brett had a stroke of genius one evening and thought, why not use it as a brassica instead of a root vegetable, and put it in a stir-fry? So he sliced it up into thin strips (it's important to get them thin; you want them to be nice and tender), and sauteed it up with some fried tofu, carrots and green beans, adding a liberal dash of five-spice powder, some soy sauce, a bit of agave nectar, a drizzle of sesame oil, and fresh cilantro. Yum! The rutabaga added a nice, broccoli-like flavor to the stir fry--it was a great way to use it!

However, that only used up half of the gigantic turnip-cabbage hybrid--we ended up cutting the rest into cubes and roasting it in some olive oil. From there it can be eaten as a side dish, added to soups, mashed up with potatoes, etc. And we just signed up for a winter CSA, so it's likely that this isn't the last we'll see of this tasty root this fall!

New Tea Blog

2008-09-27T09:35:00.000-07:00

My husband has entered the blogosphere! He is blogging about tea over at blackdragonteabar.blogspot.com. His focus is on Chinese and Taiwanese teas and tea culture; not only is he passionate about what he does, but he really knows his stuff! For those who are mostly familiar with the British style of tea service (think scones, doilies, and black tea with lots of milk and sugar), his focus on tea at the connoisseur level may be an entirely new way to think about this ancient and wonderful beverage. Welcome to the blogging world, Brett!

Happy Autumn!

2008-09-22T19:12:00.000-07:00

Today is the first day of autumn! I could tell on my walk home from the bus stop that the seasons are definitely changing, with the crisp air, the dusk already setting in, and a few stray fallen leaves crunching under my feet. Even though it's always sad to bid adieu to summer, I really do love fall. Goodbye tomatoes, hello pumpkins (and the little munchkins that hide inside of them)!

(Photo of my adorable niece Skylar on Halloween last year)

On Eating Locally and Veganism

2008-09-20T10:10:00.000-07:00

Apologies in advance for the long post--I am going to step up on my vegan soapbox for a minute. If you are interested in ideas for eating locally and further minimizing your carbon footprint as a vegan, just skip ahead to the bottom of this post.

I recently finished reading Barbara Kingsolver's memoir, "Animal, Vegetable, Miracle" in which she and her family eat only locally grown food for an entire year. Of course, it helps that she is an avid gardener with farming in her blood, and that the family moved that year from Arizona to their farm in the southern Appalachians. They were able to grow almost all of their food and source what they couldn't grow from other local farms. It was an inspiring and illuminating read. Despite the fact that it was sometimes exhausting just to think about all the work that must be done in order to make this happen (not just the planting, watering and weeding, but also harvesting and processing--not to mention all the planning that went into it), it was truly wonderful to read about the family's metamorphosis and their new connection to the old ways of life--living in true harmony with the seasons, and experiencing the satisfaction that comes with self-sufficiency.

Reading this book motivated me to re-examine my vegan ways. Kingsolver herself was once vegetarian (though it became clear in the book that her main objection was CAFO meat, that is, meat produced in factory farms or "confined animal feeding operations"), but began eating meat again when free-range meat became more available. On their farm, they kept chickens and turkeys, and the eggs and meat they obtained from these were an important part of their local diet. After reading the book, I have nothing but respect for what she did--her animals were treated to a wonderful, natural life that most poultry in this country does not have, and when it came time to slaughter them (or "harvest," as she preferred), it was done in a humane, respectful way. Unfortunately, most animals raised for meat in this country are subjected to a miserable life before meeting their deaths, and the meat we buy in the stores has barely any resemblance to an animal that once lived, enabling us to ignore all that happened to bring that to us. Part of the reason I became vegan was that I didn't want to ignore this any longer. Unlike Kingsolver, however, I don't have a desire to start eating meat again, so while I'm happy that alternatives like free-range meat now exist, I am happy eating a plant-based diet.

But what about eggs and milk? Although I don't have much of an ethical objection to eggs from chickens that are lovingly cared for (the chickens will lay eggs regardless, and unfertilized eggs would never develop into baby chicks), I personally have no desire to eat them. As for milk, I think many people don't realize that cows don't just produce milk on their own: they have to get pregnant, have a calf, then be separated from that calf so that we can drink their milk--and this process is repeated many times during their short lives before they are sent to slaughter. Regardless how you feel about the sentience of nonhuman animals, it is well-established that mothers are fiercely protective of their young and do not want to be separated from them. Perhaps some small farms and dairies practice more humane methods, but I would rather not contribute to this process.

Although she made some good points, many of Kingsolver's arguments against vegetarianism were a little bizarre. For example, she states: "I'm unimpressed by arguments that condemn animal harvest while ignoring, wholesale, the animal killing that underwrites vegetal foods. Uncountable deaths by pesticide and habitat removal--the beetles and bunnies that die collaterally for our bread and veggie-burgers--are lives plumb wasted." Yes, that is rather sad--but I don't appreciate her insinuation that vegans are hypocrites because we don't care or think about these bugs and bunnies. Every vegan knows that, try as we might, some animals will be harmed as collateral damage of the items we consume--the goal is to minimize that as much as we can by making informed choices about what we eat and buy.

One other odd argument: she notes that, if our culture had evolved as vegan, we wouldn't have all the literature and nursery rhymes involving domesticated farm animals. Can you imagine how terrible that would be? A world without the Three Little Pigs? I shudder to even think about it. Seriously, though, she notes this to make a point that civilization as we know it would not have come into existence without carnivory. However, I think of veganism (that is, "secular" veganism that is not associated with a religion) as being a modern phenomenon, arising as a response to the unspeakable cruelties faced by animals raised in today's factory farm system. I personally have nothing against subsistence hunting and fishing, and therefore have no qualms about the food traditions of other cultures where meat is prized, where the animals are properly respected and no part of a sacrificed animal is left to waste. But our current rate of meat consumption is simply unsustainable, and our system of raising animals produces staggering amounts of waste.

Still, I can understand the place that foods such as eggs and butter have in farm life. It may seem at odds to the "natural" values we embrace to use such products as faux meats and margarine, but there are lots of good products out there nowadays that contain quality ingredients (thank you, Earth Balance, for making non-hydrogenated margarine a staple of vegan households!). And, I don't live on a farm (yet...), so these products are readily available. That being said, I wholeheartedly embrace the DIY/self-sufficient ethos, and feel that being vegan gives me so much more of an "excuse" to make most of our food from scratch--it would be much easier to just pick up pre-packaged meals if I wasn't vegan.

Overall, I felt that Kingsolver was excessively focused on one component of global warming--the fossil fuels used in transport--to the exclusion of other very important issues in environmentalism, such as the high carbon footprint of the meat industry, water use, etc. That being said, she brought up some very good points about the energy needed to transport food across the country (and the world). And, despite the drawbacks I've listed here, this eloquent book was quite provacative and definitely worth a read. While I don't think I could ever become a full locavore (a life without tea, olive oil, avocados, citrus, and spices would not be worth living!), there are some choices that we vegans can make to reduce our carbon footprint even more. 1. Buy local produce in season. We've all heard this one by now! Shop farmers markets. Sign up for a local CSA. Look at labels in the store and try to buy items produced in your own state. Avoid tomatoes and strawberries in the dead of winter (they won't taste very good anyway). Decrease consumption of tropical fruits (yes, that includes bananas).

2. Think beyond produce. Look for locally-produced tofu, tempeh, flour, dried beans, and other staples. Make your own seitan-based faux meats--recipes abound on the internet (check out VeganDad's blog for lots of good ideas).

3. Purchase non-dairy milks and other products sold in aseptic packages, rather than those that require refrigeration. Think of all that energy it takes to keep the product cool as it trucks across the country!

4. Minimize use of pre-packaged frozen products (for the same reasons as above). Make your own instead! Here is a great recipe for burritos to make in a big batch and stockpile in your freezer when you need a quick meal. Or, even easier, double dinner recipes for soups, stews and other easily freezable items, and set aside a portion for a rainy day.

5. Enjoy your food! Do what works for you, and make changes you can live with, but don't stress too much if you can't always be "perfect." This isn't a contest for who eats the most purely or ethically or who has the smallest carbon footprint. Food is more than nourishment for the body; it nourishes our whole selves, and not enjoying what you're eating can deprive you of one of life's greatest joys. That's something that Barbara Kingsolver and I would agree on!

Rosemary and Chive Flatbread

2008-09-20T09:48:00.000-07:00

Here is the recipe for the flatbread that I made for our Dr. Cow Tree Nut Cheese tasting. I had no idea that it was this easy to make--and tastes even better than the expensive stuff you find in stores. I adapted this recipe from one provided in our CSA newsletter. You could use a combination of flours (I think I'll experiment with adding some whole wheat next time), and switch up the herbs depending on what you have around.

Crisp Rosemary and Garlic Flatbread

Ingredients:
1 3/4 cup unbleached white flour
3 TBS chopped fresh rosemary
3 TBS chopped fresh chives
1 tsp baking powder
3/4 tsp salt
1/2 cup water
1/3 cup olive oil

Preparation:

Preheat oven to 450 degrees, with a heavy baking sheet on a rack in the middle of the oven.
Stir together dry ingredients.
Make a well in the center and add water and oil. Gradually stir into the flour until a dough forms.
Knead the dough gently on a work surface 4 or 5 times.
Divide dough into 3 pieces.
Roll out dough one piece at a time on a sheet of parchment paper, into a 10-inch circle; dough should be thin, but a rustic shape is okay.
Sprinkle with sea salt or kosher salt.
Slide round, still on parchment paper, onto preheated baking sheet.
Bake until golden brown in spots, 8-10 minutes. Transfer to rack to cool.
Repeat with remaining rounds and fresh parchment paper.
Break the flatbread into pieces before serving.

Dr. Cow Tree Nut Cheese Tasting

2008-09-13T12:52:00.000-07:00

When our friends Janice and Mo visited from Berkeley this past weekend, they asked if we wanted anything from the Bay Area. Having just received the latest issue of VegNews in the mail, I was intrigued by the article describing the the tree nut cheese made by the New York-based Dr. Cow company. What made this sound so promising is that the Argentinian couple who runs the operation use only simple ingredients--nuts, bacterial cultures, and sea salt--and apply dairy cheese-making methods to create a truly artisinal product (that also happens to be raw; they use techniques such as fermentation, dehydration and aging to create their "cheese").
Now, I have never, in all my vegan years, found a vegan cheese substitute that I liked. Sure, there are a couple that are palatable (and I have yet to try Teese, which is supposed to be quite good), but for the most part they just taste grossly artificial. And who wants that? Although I used to be a huge cheese fan, after 8 years of living without, I don't even miss it anymore. In fact, I have come to dislike its smell and appearance, discreetly backing away from the requisite stinky cheese platter at parties. Even so, my curiosity was piqued--this seemed like it would be a product that could be enjoyed on its own terms, not only as a mere substitute.

So. Long story short, Janice and Mo arrived victorious with Dr. Cow in hand. It was much smaller than I thought it would be (the wheels are only 2oz each), and not cheap, costing about $7 for the cashew variety and $9 for cashew with hemp seeds. I made some rosemary and chive flatbreads, as such a special treat deserved a fancy bread. We also made like the omni's do, and served it on a nice platter with some grapes from Janice and Mo's CSA (those lucky Californians!).

The verdict? It was wonderful. When I first opened the classy wax paper wrapping, I found its aroma quite similar to miso (a good thing). The texture was great, and even Janice and Mo, the resident cheese eaters on the panel, agreed that it was pretty much spot-on. (Though I don't know if it melts, because we were too busy devouring it fresh to do that little experiment!) Mo thought that the flavor was really similar to an aged sharp cheddar, and felt that he wouldn't be able to tell the difference if it was on a platter with dairy cheese. Even my most skeptical husband, who failed to see why I was so excited about Dr. Cow in the first place, agreed that it was really good. Tangy, salty, complex, smoky. I enjoyed its pure flavor--it wasn't trying too hard to taste like dairy cheese, coming by its cheese-like properties honestly (instead of relying heavily on seasonings and "natural flavorings"). It was a marvelous taste experience, and I look forward to trying some of their other flavors (someday, when I have some disposable income... this might also make a nice Christmas present for the discerning vegan on your list. Hint, hint).

Even if you don't have two very generous friends who are willing to hand-deliver some Dr. Cow's directly to your refrigerator (thank you Janice and Mo!), you can now order it online. It's well worth the splurge!

A Trip to the Olympic Peninsula

2008-09-10T09:00:00.000-07:00

Over Labor Day weekend, we decided to get away. It had been several months since we'd been outside of Seattle--time to take a little break from the city! So we packed up the car and headed over to the Olympic Peninsula, where Brett's Nana and several uncles live. We took the ferry to Bainbridge--it was Cora's second time riding the ferry and she really seemed to enjoy it!
We soon arrived at Nana's house in Sequim, a lovely little cottage tucked away into the woods. After a restful lunch and a stroll around her garden, we headed out to the beach. Cora had a grand old time playing with the rocks, while we soaked up some sun and watched the tide come in (that is, when it wasn't our turn to make sure Cora was keeping the rocks out of her mouth).
And what would a vacation be without great food? We stopped by Nash's Organic Produce farm store and loaded up on some tasty treats: rainbow carrots (purple, orange, and yellow), long cylindrical beets that looked similar to fat carrots, curly kale, Yukon gold potatoes, and a few splurges: a fresh mango (not local, but it was incredibly delicious and juicy), gooseberries (which I had never tried before), and chanterelle mushrooms.

We went back to Nana's for dinner, where she whipped up her legendary tofu (that's right; she too is mostly vegan), while Brett prepped some kale and beet greens with chanterelle mushrooms. Cora and I sat in the kitchen snacking on fresh mango (Cora munched on her chunks in this nifty device) while watching the dinner preparations. Then we sat down to our lovely supper. The tofu was incredible, as always (it was cut into very thin slices and pan-fried with some Bragg's and spices, but other than that I don't know how it was made... all I know is that it is delicious!), while the chanterelle mushrooms imparted an earthy smokiness to our greens. They were good, but so rich and, well, meaty, that I found it almost a little off-putting. But that was just me--the others agreed that they were the best greens ever. We also ate some brown rice with the meal, then snacked on gooseberries. These were also tasty--a bit tart, kind of like mini-plums. Quite a wonderful feast!We then hit the road again for Port Angeles, where we were staying at Brett's Uncle Paul's amazing property. It's a huge old farm, and he was housing a friend's horses, so Cora got her first look at a real, live horse. Brett and I fed them apples, which was fun, although I kept dropping my apple because I was nervous having such a large animal so close to my hand! (Uncle Paul advised us to keep our hands flat--good for finger preservation; bad for gripping objects.) It was really quite amazing to watch them bite the apple in half and chew it up with their massive teeth, leaving a hint of greenish foam on their lips.
After putting Cora to bed, we lay out on the deck and watched the sky as the sunny day gave way to a clear, chilly evening. It was amazing to see the night sky in such a dark and quiet place--the stars looked like a giant carpet, so numerous and so textured. We watched the stars twinkle (something you can't even see them do in the city), and saw a few satellites making their orbit around Earth. It was absolutely awe-inspiring. We felt very small indeed standing on that little chunk of earth in the country, with our sweet daughter, smaller still, snoozing away inside. Yes, we are just one little family doing the best we can with the time we have here on the planet--but that is enough for us.

Out in the garden with Nana

Apple Harvest 2008

2008-08-24T13:18:00.000-07:00

Apples, apples and more apples. We had a huge harvest this year!

We picked at least 5 baskets this size.

What to do with all these apples?

Make applesauce, of course! I had a friend come over on a Saturday for hours of peeling, coring, and canning. It was fun but took all day. Thanks, Gwyn! (For those of you out there also blessed/cursed with fruit trees, I highly recommend having some friends over for canning parties--the more hands, the better!)

We ended up with about 24 cups of applesauce and processed over 16 lbs of apples that way (recipe follows).

But we still had a lot more apples.

We ended up making an apple tart from last fall's Vegetarian Times to use up about 5 more pounds. It was INCREDIBLE. If apples are too expensive right now, just wait until they come into season, then buy a bunch and make this recipe. You won't be disappointed. This is destined to be a new family favorite, made only once or twice a year when it's apple harvest time. Hopefully it will be a tantalizing enough reward that the kid(s) will help us with apple processing....

Yum.

Then we attempted sort of a cobbler based on VeganYumYum's blueberry grunts. We wanted to do a long, slow bake similar to that used for the apple tart, since the apples turned out so delightfully tender. But, baking them this long made the cobbler bits too tough. So, it wasn't terribly successful, but at least it used up some more apples.

Then we made more applesauce. Then we made another tart (yes, it was that good). Unfortunately, our apples are better for baking and aren't great when eaten fresh (they are a bit tart). They were, however, quite tasty mixed into a salad with arugula, pine nuts and a light vinaigrette.

For the better part of a week, not a day went by when we weren't peeling and processing apples. Brett even remarked that he should get a shirt that says "Powered by Apples." But, this year's harvest has now come to a close.

Just in time for the plums.

Garden Applesauce (for canning)
Makes about 24 cups (6 quarts)

16 lbs apples
Juice of two lemons
2 cups water
1 cup maple syrup, plus more to taste (for tart apples--if yours are sweet, you may not need as much)
1 TB cinnamon, to taste
2 tsp ground cloves
2 tsp freshly grated nutmeg

Peel and core the apples (sounds simple, right? Well, plan on at least 2 to 3 hours for this step). If not using an apple corer (highly recommended), coarsely chop the apples. Add to a large, heavy bottomed stock pot along with water and lemon juice. The apples will fill the pot almost to the top, but they will cook down quickly. Cook over medium high heat until boiling, then lower heat to simmer. Add spices. Cook for about 15-20 minutes more, occasionally mashing with a potato masher and stirring frequently to prevent the bottom of the pan from burning (speaking from experience). While the apples are cooking, sterilize your jars in a separate stockpot or canning kettle.

When the apples are nice and mushy, add the maple syrup and cook a few minutes more. Taste and add more spices and/or maple syrup if needed.

Ladle into sterilized jars, leaving 1/2" headspace. Screw on lids and put the filled jars back into the canning kettle. Bring the water back up to a boil and process for 20-30 minutes (depending on altitude--see this chart). Carefully remove the jars from their water bath. As they cool, the jar lids should seal. If they don't, then store the applesauce in the fridge and eat within a week. Otherwise, you now have lots of shelf-stable applesauce ready for the months to come!

Cora's First Meal!

2008-08-20T10:25:00.000-07:00

We were going to wait until Cora turned 6 months to introduce solid foods, but she has been sending us signals for a little while now that she is ready to join us at the table. So, we decided to start about a week before the 6-month mark, and set aside this past Sunday as our special day for her first meal. We weren't sure what we wanted her first food to be, but finally decided on organic apples from our tree. What could be more wholesome than that? So we picked a few and made a special pureed applesauce just for her, then got our feeding area all ready and sat down at the table for her first meal. This series of pictures says it all--she was enthusiastic to eat, but found the idea of having solid food in her mouth a bit disturbing!

She even took matters into her own hands, grabbing the spoon and feeding herself. Could this be the making of a young foodie? Well, maybe. It's equally likely that she just liked playing with the spoon!

Sushi Night

2008-08-17T20:13:00.000-07:00

We just had a scorching hot weekend (okay, I can't complain too much--it only got up into the high 80's, but this was a bit too much for us, since we don't have air conditioning)! We spent a good amount of time outdoors at the lake, and in the wading pool.

But there was still dinner to be made. Having just received my copy of the Vegan Lunch Box cookbook, which contains several Japanese-inspired dishes, I was inspired to have sushi night. I wasn't sure if the standard maki rolls I made would be enough food for my hungry man coming back from a long day at work, so I thought back to some of the lovely meals we'd had at Cha Ya in Berkeley and remembered a wonderful cold soba noodle dish, which I sought to recreate. (I just used an instant packet of miso soup, some soy sauce, a dash of sesame oil and chopped scallions for the dashi, which I cooled before adding the cooked and cooled soba noodles. Really--nothing fancy!)

I was also quite taken by the lovely little Jyagatama (potato salad balls) that were featured on a recent post of the Vegan Lunch Box blog. I even invested in a can (!) of the little fried tofu pouches used to make inari, since I had a craving for these.
And thus, a lovely meal was born--all the prep work and cooking was done in the morning while it was still pleasant in the kitchen, so all I needed to do was chop and roll later in the afternoon. (The maki rolls had various combinations of premade teriyaki baked tofu, carrots, cucumbers, blanched green beans, mushrooms, toasted sesame seeds, and, of course, avocado.)
It came together quite nicely, if I do say so myself!

On Motherhood, Installment 3

2008-08-17T19:15:00.000-07:00

Unbelievably, Cora is now almost 6 months old! Each day I am amazed by how quickly she grows and changes. It is so easy to just let time pass without stopping to appreciate all the tiny sweet moments throughout the day--waking up to her adorable little "songs" (much as we'd like to sleep in a bit longer, they are pretty cute), cuddling with her each feeding, watching her face light up when she spots me across the room. Just the other day, as I watched Brett rock her back to sleep, I remembered a similar scene playing out months ago, when she was so tiny, and I thought how this will very soon become just a distant memory. All the more reason to drink in all this sweetness, to try and preserve little bits through words and photos... though these can't capture the scent of her soft skin, or the comforting weight of her body, or the sensation of her little hand touching your palm.

I was also thinking today, before we fed her solid food for the first time (more on that later), that this would be her last feeding as an exclusively breastfed baby--we were taking a leap into an altogether new phase. And then I realized that, while firsts are celebrated and carefully inscribed into baby books, the lasts often whisper by unnoticed—we don’t often realize they are lasts until they have already passed. And, of course, firsts are all about optimism and looking forward; perhaps these are the more appropriate events to preserve for posterity. But, I think it is also good to look back--it doesn't necessarily imply that the time before was better, just that it was different, and should be remembered.

Though Brett and I once laughed at the wistful slogan printed on one of Cora's onesies ("if they could just stay little..."), we are now starting to see some truth to it. We're not always ready for changes in her development (the eruption of her bottom teeth comes to mind), but that doesn't mean that we can stop them from happening. We are now powerless against the relentless forward march of time, of growth. Which isn't a bad thing--that is how we grow as parents, too, learning to be endlessly flexible and adaptable. And maybe just a touch more nostalgic for these fleeting days of new parenthood....

Happy Anniversary, Vegan Dietitian!

2008-08-08T14:49:00.000-07:00

Today marks one year since I entered the blogosphere with this humble web log. And what a year it's been! I was originally hoping to include more nutrition posts, but alas, I only managed to write one (on omega-3 fatty acids). Being a bit of a perfectionist, I want to have the time to thoroughly study all sides of each topic before posting, so that you, my faithful readers, have the best, most up-to-date information available. Unfortunately, the time-consuming nature of this research has been a major barrier to writing nutrition-oriented posts--life just keeps getting in the way. But, with Cora's imminent introduction to solid foods (she's five months old now, and getting her bottom two teeth already--how on earth did that happen so fast?!), I hope to include more on infant feeding and vegan nutrition in general. So, stay tuned!

Considering how eventful the past year has been, I am certainly glad to have had the blog as a tool to share moments from my life, both profound and mundane, with all of you--and as an archive for my family to look back on in the future. It's also been a pleasure to share some of my culinary pursuits, which are sure to keep evolving as our family grows.

So, a big thanks to all of you, my readers, for coming along for the ride!

Three Salad Dressings

2008-08-03T09:56:00.000-07:00

Tis the season for salads! We just got a huge head of romaine from our CSA, so we'll be eating a lot of them this week. We don't usually use store-bought dressings--it really is easy to whip up a homemade dressing while putting together a salad, and tastes much better! While there's nothing wrong with our old standby of balsamic vinaigrette, we usually want something a little more exciting in the summer, when we're eating salad frequently. This is the perfect time to make a big batch of dressing to help you munch your way through all those lovely salad greens while they are at their peak of freshness. Stored in a bottle or jar in the refrigerator, these dressings will keep for several weeks. Here are three of our faves!

Mama Heidi's Salad Dressing

This dressing is an old favorite. The origins are unknown, but it was introduced to us by a neighbor in our early days of living in Seattle (also known by the affectionate moniker bestowed upon her by her children, Mama Heidi). Though it tastes good on any salad, it's best served over a tossed spinach salad with mandarin oranges (or strawberries), slices of red onion, and toasted pine nuts. Yum!

1/4 cup white or red wine vinegar
1/4 cup Major Grey chutney (or any other tamarind-style chutney)
1 clove garlic, crushed
2 TB Dijon mustard
1 TB sugar (optional)
1/3 - 1/2 cup olive oil
Salt and pepper to taste

Combine all ingredients in a blender, and blend until smooth.

The next two dressings are adapted from "The Garden of Vegan" by Tanya Barnard and Sarah Kramer.

Maple Dijon Flax Dressing

1/2 cup flax oil
3 TB apple cider vinegar
2 tsp maple syrup
1 TB Dijon mustard
1 clove garlic, minced
1 TB fresh parsley (optional)

Combine all ingredients in a blender, and blend until smooth.

Sesame Ginger Dressing

3 TB tahini
1 TB fresh ginger, grated or minced
6 TB olive oil
2 TB Bragg's Liquid Amino Acids (or 1 TB soy sauce)
2 TB rice vinegar
Pepper to taste

Combine all ingredients in a blender, and blend until smooth.

A few other ideas for adding extra flavor and nutrition to salads:

Add some seasonal fresh fruit--we've found strawberries with arugula to be a great combo in early summer. Sliced pears or apples are great in the fall, and canned mandarin oranges add a nice fruity sweetness any time of year.
Add nuts or seeds or beans. Here are two variations we've used when we have extra time and want to make our salads a little fancier:

Tamari-roasted sunflower seeds. Toast raw sunflower seeds over medium heat in a dry skillet until they start to turn brown, then turn off the heat and drizzle tamari over them while the pan is still hot. Shake or stir until they are coated. (I've found that making a mixture of 1:1 tamari and water works best so that they aren't too salty.)
Candied pecans. Similar technique: Heat in a skillet until toasted, then drizzle in maple syrup. Add a bit of salt to taste.

Happy salad making!

An Elegant Indian Feast

2008-07-30T09:13:00.000-07:00

One of the perks of having a baby is the generosity it brings out in your friends and loved ones--we have received wonderful gifts of clothes, toys, books, tea, and of course, food! Brett and I absolutely love to share food that we make, and to taste food that others have prepared. Back in the day, we used to have other friends over for elaborate meals inspired by gourmet vegan cookbooks (of course, with non-vegan friends there was always the bit of extra pressure that we were representing vegan food in general, and so it had to taste good!). Since having Cora, we've recieved some fabulous meals: lentil soup from our doula, an amazing Tuscan white bean stew from Chris and Amy (using a recipe from Cook's Illustrated, no less--you know how time consuming and fussy those recipes can be!), and a wonderfully spicy Indian stew served with Lentil-Pecan pate and artisan bread from Colleen and Matt (who deserve extra props as they are also new parents). All of these meals were delicious, and we appreciated them so much, especially since these non-vegan cooks went out of their way to make us tasty vegan meals. Veganism can be an excellent challenge for those who love to cook to get out of the box a bit and try something new! Initially, this dietary choice sounds rather extreme and people wonder what on earth vegans eat, but once that initial reaction passes, a whole world of wonderful plant-based options opens up. Eight years in, I have to say veganism feels anything but extreme! It is just the way that we live now.

A few weeks ago, we were treated to another wonderful dinner, this time at the home of our friends Sonya and Caleb. Although they aren't vegan, they are great cooks who were up to the challenge. And they are the kind of people who convey a sense of effortless elegance, as though everything they touch becomes a work of art. So we had rather high expectations for this meal. (Spoiler Alert: expectations were exceeded!)

It was a sweltering day, but the temperature was just perfect under the shade of their magnolia tree. They put the finishing touches together on their outdoor prep table as we chatted, played with Cora on a blanket, and sipped our refreshments.
First up was an appetizer of bruschetta (which seemed to take inspiration from one of Caleb's favorite chefs, Jamie Oliver). The tomatoes and olives were accentuated by a nice lemony tang, so that it was absolutely satisfying and refreshing. Caleb passed these around on a little tin tray, and I think I took more than my fair share... it was hard not to gobble them all up, they were so yummy.

Then, after a bit more prep, we gathered around the table for the grand feast. Sonya enhanced the mood even more by putting on some lovely world music as we piled our plates high with channa masala, rice, flatbread topped with fresh herbs from their garden, a green salad featuring microgreens and fresh cherries, fava bean fritters, cucumber raita, and chutney.
Needless to say, all the food was absolutely amazing. We lingered over our meal, having a lively conversation and enjoying ourselves, until well past Cora's bedtime. The whole evening was just perfect--everything about it felt absolutely classy and elegant. It was like we were in a movie. You can imagine the scene: an exotic locale, a long wooden table spread with white tablecloths, rustic food fresh from the farm... something so achingly beautiful that you have a hard time believing it could ever happen in real life. But it did (well, in "exotic" Seattle and minus the white tablecloths), and we left completely happy and fulfilled. What a wonderful thing, to have so many people in our lives willing to share the pleasures of good food and good company!
So, thanks to Sonya and Caleb for such a memorable evening, and also to everyone who has ever made food for us. We appreciate it so very much!

Happy Birthday To Me!

2008-07-28T20:21:00.000-07:00

Friday the 25th was my birthday, and I was treated to a wonderful day complete with a visit from my mom, fabulous food, gorgeous weather and an unexpected surprise--lots of comments on my blog! My sweet and thoughtful husband Brett confessed that he was behind some of these, campaigning friends by email to suggest leaving me birthday wishes and comments. It was such a nice birthday present--I sure love getting comments, so keep 'em coming!

I have to say that this was one of my best b-days of all time--it truly was an almost perfect day. The only slight damper on the festivities was that we had to start it out with a visit to the doctor for Cora's 5-month checkup (which meant she had to get shots--ouch!). But she's doing great, growing well, and actually didn't let the shots get to her too much--guess she wanted to give mama the gift of a happy baby (perhaps the best possible gift for a new mom). After that unpleasantness, we stopped by Lola's South Seattle Bakery for a baguette (which was fresh out of the oven--truly a thing of beauty) for our dinner picnic, then went to have brunch at Squid and Ink. Cora slept for most of the outing, giving us a chance to savor our yummy meals (I went for the French toast, scrambled tofu and soysage combo: outstanding as usual).

We came back home and my mom proceeded to make me my chosen birthday cake for the year, a vegan sachertorte from Have Cake, Will Travel. (I was eager to try this recipe, since I had fond memories of a "real" sachertorte that my mom had made years ago, so it was quite fitting that she was able to make it for me this year!) We doubled the recipe to make two 9" layers, and modified it a tad by using apricot preserves instead of raspberry, which my mom heated and strained before spreading between the layers and then over the top and sides of the cake. The chocolate frosting was then spread over that. It went into the fridge until it was unveiled later in the evening, and my high expectations were met--it was fabulous. Great spongy texture, moist, and not too sweet--just what I had been hoping for. We topped our slices with Soyatoo whipped cream for a little extra pizazz.

But before cake, we packed up a picnic dinner including a Pan Bagna made with our fresh baguette (adapting the recipe from Moby's "teany book"--this is a pressed sandwich great for picnics that we layered with white bean spread, heirloom tomatoes, roasted red pepper, red onions, fresh basil, and lettuce). We then headed out for a picnic dinner on Lake Washington. It was a sunny summer evening, the water was warm and clear, and Cora couldn't have been happier to be out in the fresh air.

Then, coming home to cake, presents and a fabulous evening of laughter and togetherness... well, it was just about as perfect as can be.

Happy Independence Day!

2008-07-07T20:11:00.000-07:00

There's something about the Fourth of July that just brings out the traditionalist in me. Well, when it comes to food, anyway. It's always a great day for a BBQ of veg burgers/dogs and (the star, in my book) potato salad. I always loved potato salad growing up, and even now it reminds me of my late grandmother, who always could be counted on to provide this quintessentially American dish at every family gathering. Indeed, Independence Day always brings to mind lots of good memories: boisterous family get-togethers at Lake Tahoe, a family vacation to Bass Lake where we watched the fireworks from a boat out on the lake, a veggie potluck picnic with friends at Discovery Park, a housewarming party we threw four years ago when we first moved into our home, and of course sailing with friends on Puget Sound last year.

So I suppose it would be more accurate to say that the Fourth brings out the nostalgia in me. And there's nothing like a good potato salad to take me back to all those good times. Oh, and strawberry shortcake. Thus, the menu for this July 4th was determined.

I started by making the potato salad on Thursday night. I wanted something classic, like you'd get at a supermarket deli. I found a recipe online (from Simply Recipes) and tweaked it a bit (see below). The result: perfect potato salad, just what I wanted! I had to restrain myself from eating too much of it right then.

Oh yes, my other project for the 4th this year was processing the flat of strawberries we received from our CSA. I spent most of the day making freezer jam, slicing strawberries for the shortcake, making vanilla cake for the shortcake base, and tackling the resulting mountain of dishes. Perhaps that doesn't sound like a full day's work, but trust me, with a little 4 month old in tow, it most definitely is. So, come dinner time, I was too tired (as was Brett, after a long day of work) to make anything else fancy, or to fire up the grill. We ended up heating up some Loma Linda Big Franks (silly name, I know, but they are quite tasty--the same hot dogs they serve at Cyber Dogs) and serving alongside the potato salad. Yum!The strawberry shortcake for dessert didn't turn out quite how I had hoped (let's just say, MimicCreme may be good for other cream substitutions, but NOT for whipped cream), so I didn't take a picture, but it was still tasty. I always liked sponge cakes for my strawberry shortcake, so the vanilla cake base worked well, but was a little sweet (and Brett kept saying it tasted like cornbread, which I think was sort of a compliment). Well, now we know, for the next batch!

After we got the little one settled into bed, we watched our neighborhood light up with fireworks. Now, time for a confession: after moving into our house, we've gotten quite curmudgeonly when it comes to fireworks, especially on dry, hot summer nights... let's just say that being homeowners has rained on that parade a little bit. While we were inside trying to get Cora to sleep, it was easy to grumble about the loud pops and bangs that made it sound like we were under fire (bringing to mind some of the more misguided and tragic conquests of American history), but once outside on the deck, watching the colorful explosions and the obvious glee with which they were set off, I felt the reawakening of some (long-surpressed) patriotic sentiments. I do love this country, in good times and bad. It's not America's fault that it sometimes has such poor leadership... (well, I suppose in a way it is). This election year, though, let us all have the audacity to hope for something better (haha, can you tell which candidate I support?).

Happy 4th! I leave you with my veganized version of classic potato salad.

Classic Potato Salad

Ingredients

3 or 4 medium-sized Russet potatoes (important, you want these to be starchy!)
4 Tbsp juice from dill pickles
3 Tbsp finely chopped dill pickles
1/2 medium red onion, chopped
2 stalks celery, chopped

1/2 cup Vegenaise
2 teaspoons yellow mustard (or Dijon, if you prefer)
Salt and freshly ground black pepper to taste

Preparation

1 Bring a pot of water to boil. Add the potatoes (skins on). Simmer for 20-30 minutes, until tender when pierced with a fork. Remove from pot. Let cool enough to handle, but still warm. Remove skins. Cut potatoes into inch sized cubes. Optional: If you would like to take some of the "bite" out of the onion, put the diced onion in a small bowl and add some of the potato boiling liquid. Let sit a few minutes, then pour out the water and rinse the onions before adding to the salad.

2 Put potatoes in to a large bowl. Add the pickles and pickle juice. Add onions and celery. Mix.

3 In a separate small bowl, mix Vegenaise with mustard. Mix in the dressing with the potato mixture. Add salt and pepper to taste. (I found that it didn't even need salt, but a bit of pepper was nice.) Refrigerate before serving.

First CSA box!

2008-06-30T20:52:00.000-07:00

Brett and Cora picked up our first CSA box last Thursday while I was at work. A bounty of tasty local produce from "our" farm (and a freshly cooked dinner, thanks to Brett!) was awaiting me when I returned. Our first box contained baby arugula, pink beauty radishes, red oak leaf lettuce, spinach, cilantro, chives, garlic scapes, bok choy, and 3 pints of strawberries.
So what did we do with all that produce? Brett threw together a tasty meal that first night: a pasta primavera featuring garlic scapes, zucchini, carrots, and tempeh soysage, along with a salad of spinach, arugula, red leaf lettuce, carrots, radishes, and pine nuts topped with a honey dijon vinaigrette. It was very good! But, after last year's run-in with "morning" sickness, I think my taste for arugula has been permanently affected. (Along with baked Lishan oolong tea, which I sipped frequently in the mornings last summer, and raw almonds, which I'd snack on to keep the nausea at bay... sad, because as any of my grad school colleagues could tell you, raw almonds were practically my "signature snack" in those days.) Now, I have rather unpleasant associations with those foods. I'll eat them, but don't enjoy them quite as much as I once did.

I'm also not a huge fan of radishes. Not because of morning sickness, but because their spicy flavor just never did it for me. But our farm provided us with a list of recipes (kinda cheese and egg-heavy, as farm cooking apparently is), and suggested making radish pickles. Hooray--another use for our Japanese pickle maker! I cut up the radishes (they really were beautiful, and had a starchy crunchiness that made them oddly satisfying to cut), sprinkled them with some salt, and put in the pickle maker (this contraption just presses down on the veggies, and has little holes up top so the water can weep out of them, thus wilting and "pickling" them). They turned out really well; the treatment left them with just a hint of spice but brought forth a sweeter flavor. Cora liked them too (well, she liked posing with them).
Other dishes we've made with box #1:

Salad with spinach, arugula, red leaf lettuce, carrots, strawberries, chives and honey dijon vinaigrette (served with takeout sandwiches from Wayward Cafe);
Black bean burritos with fresh cilantro;
Sliced strawberries and bananas with coconut ice cream;
Sweet and sour tofu with braised bok choy, garlic scapes and broccoli; and
Vegan omelettes filled with sauteed zucchini, spinach, carrots and garlic scapes, sprinkled with fresh chives and rosemary, and served with spinach salad topped with mandarin orange slices and chives. We didn't even mind the double-dose of spinach--it was tasty with the two different preparations. This time, I used our nonstick griddle to make the omelettes and they turned out beautifully.

Congee (rice porridge) with leftover omelette innards, pickled radishes, and (store-bought) baked tofu.

This week brings an entire flat of strawberries! I'm dreaming of strawberry shortcake for July 4th... will post on it if it turns out!

Celebrating Summer... and Babies!

2008-06-25T09:59:00.000-07:00

This past Saturday was the summer solstice, and, as is my wont, I celebrated by cooking up a few special dishes. I didn't make a nice summery dinner featuring local, seasonal produce (that will come next weekend, after we get our first CSA box), but instead prepped some appetizers for our childbirth class reunion on Sunday. I cooked up a hearty and delicious lentil-pecan pate with red onion confit from the Cafe Flora cookbook--one of my all-time favorite starters. I had to laugh at myself--the recipe called for several exotic ingredients that probably aren't found in most American kitchens, but we had them all. Mirin (sweet rice wine)? Check. Umeboshi (Japanese pickled plums)? We had ume vinegar--close enough. Miso? But of course! Haha... I'm such a vegan. Something magical happens when these ingredients get together with ordinary lentils, toasted pecans and sauteed onions, and the finished pate has an incredible, rich, satisfying flavor. And the onion confit, which is basically red onions simmered in balsamic vinegar and port until well carmelized and tender, makes such a perfect counterpart. Served on a thinly sliced fresh baguette, it is just divine.And of course, I also made cupcakes! This time, the Brooklyn brownie cupcakes with chocolate ganache topping (from Vegan Cupcakes Take Over the World). They turned out well, but sunk... thank goodness for frosting! (Still not quite pretty enough to pose for a picture, though.)

So, anyway, BB and I celebrated summer by having a nice takeout dinner from Squid and Ink (I ordered the Mediterranean Fish, which was very good, but Brett's Pizza Bob was the real winner), then putting Cora to bed at 7:30. After all the baking was done, we sat out on the deck sharing a sample cupcake (we had to make sure they were edible, of course), sipping some port, enjoying the sweet fragrance of the blooming flowers wafting up on the breeze and watching the sun set over our little kingdom. And a very productive kingdom it is--our little vegetable garden is springing forth with kale and the snap peas are soon to follow; the blueberry bushes are showcasing their little green berries, hinting at the plentiful harvest to come; and the apple tree is heavy with fruit. Ridiculously heavy, in fact. (Brett and I buried Cora's placenta underneath the tree after she was born, and now it seems to be producing more fruit than ever before. Coincidence? We think not.) Here are some pics from the garden:

The blueberries are coming!

First strawberries

Gotta have kale...

Apple boughs heavy with fruit

And we had a lovely time seeing all the families at the childbirth class reunion the following day, meeting the babies and hearing everyone's birth stories. It got me thinking back to pregnancy and childbirth--both of which seem incredibly far away now. Even though Cora was born a mere 4 months ago, I can barely remember what it felt like to be pregnant, let alone to give birth. (In fact, I couldn't have described what a contraction felt like during birth itself--my body was flooded with all those feel-good endorphins that let me drift away between each one.) I do remember that it wasn't easy. But out of all that long, exhausting hard work, I am left not only with a feeling of profound accomplishment (look at what I made!) but also with a sense of trust in my body and my self that has carried into my parenting --I feel quite competent in my new job as a mama. And there's no doubt that all that hard work paid off in the best kind of way, as we enjoy each and every day with the new love of our lives.

Cora at 4 months

Reno Visit

2008-06-17T15:20:00.000-07:00

We just got back from a short trip to our hometown of Reno, NV. When we moved to Seattle seven years ago, the wonderful little vegetarian restaurant that Brett was cooking for, Einstein's Quantum Cafe, had just closed, and we were certain that there was just no place for veggie cuisine in conservative, meat n' potatoes Reno. But, seven years later, there seems to be a bit of a resurgence of veg options--perhaps it has something to do with the large influx of Californians escaping high taxes and home prices by moving across the border. Whatever the reason, things have gotten better for vegetarians and vegans in Reno--not only is there a new co-op in town boasting fresh, local produce and lots of vegetarian products, but there will soon be a new outdoor marketplace downtown (the prospective plans we saw look suspiciously similar to Seattle's Pike's Place Market, but I'm not complaining!).

But, I digress. The reason we were in Reno was not just to eat; rather, we were there to attend Brett's sister Nicole's wedding to her awesome new husband, Justice. Nicole is vegan at home, and Justice (a longtime vegetarian) went vegan almost a year ago, so they wanted to have a vegan rehearsal dinner and wedding feast. This might have once been nearly impossible to do in Reno, but they pulled it off marvelously with the help of some wonderful chefs.

The rehearsal dinner was held at the Dandelion Deli, a lunch place on Wells and Vassar known for their vegan baked goods. They usually aren't open for dinner, but opened up the restaurant for our private party and pulled out all the stops to make us a magnificent feast. We started with crostini, white bean compote and gingered beet salad, then had garlic and herb bread with salad, then a huge piece of lasagna with "I can't believe it's not meat sauce."
Then, dessert--a completely heavenly piece of "vegan mud pie" (chocolate cake with soy and rice ice creams and a raspberry glaze, served with cashew cream). Unbelievably rich and delicious!

The wedding the next day was held at the Wilbur D. May Arboretum (incidentally, Brett and I went there for our first date over 9 years ago!). It was a gorgeous setting and a beautiful ceremony. Brett and his Uncle Paul played "Time in a Bottle" as I walked with Cora (the flower girl) up the aisle. We'd thought it would be cute to give her a little mini-bouquet to clutch as we walked up, but of course the flowers went straight to her mouth! So as we walked I was trying to gently pull the flowers out of her mouth while adjusting her sun hat and trying to remain composed. I'm sure she still looked adorable, though! Can't wait to see pictures.

The reception was held in the Poolside Terrace at the Nugget, a nearby hotel/casino. Brett's mom has worked there for years, and they created not only a beautiful venue for the celebration, but a fabulous vegan wedding feast. In fact, it was the Nugget's first ever vegan buffet! (Of course, it helped that Brett's mom, by now an expert in the ways of reading labels and knowing the ins and outs of vegan cuisine, was able to check up on the chef to make sure there wasn't any accidental butter or chicken stock that made its way into the dishes.) There were too many dishes to remember them all (salads... fresh fruit... roasted veggies... Asian noodles... shepherd's pie... black bean cakes...), and I was so incredibly hungry that I forgot to take pictures of the buffet or of the plate that I piled high with food. But here we are enjoying the meal!What a wonderful celebration and a great trip overall. (It was Cora's first big trip and she did great, sleeping through most of the plane ride on both legs of the trip and adapting fairly well to her new surroundings. She did get a bit overwhelmed at the wedding and wasn't such a fan of the hot, dry weather, but otherwise was her typical, sweet self.)

Nicole and Justice, congratulations--we are so happy for you and had such a great time at your beautiful wedding!

Best Ever Chocolate Fudge Sauce

2008-06-10T16:42:00.000-07:00

This is an old family recipe (well, I think my mom originally got it from a Baker's Chocolate box, but we had it fairly often throughout our childhood so I think it qualifies as such). After becoming vegan, I got the recipe from her fearing that I might never be able to enjoy it again, but was pleasantly surprised at how easy it was to veganize!

I had this drizzled over a frozen banana the other night, and it was a wonderfully rich dessert. The best thing about it (in my opinion) is the way it slightly hardens and becomes chewy when chilled by the frozen delight underneath it. Of course, it's a perfect addition to frozen or fresh fruit or soy ice cream, but we once also tried dipping pieces of crusty French bread into it for some "pain au chocolat," and it was marvelous. Without further ado, here is the recipe!

Best Ever Chocolate Fudge Sauce
Makes 8 servings

2 oz unsweetened chocolate (check the label to see if it's vegan... last time I checked, Baker's wasn't)
6 TB water
1/2 cup sugar
Dash of salt
3 TB vegan margarine, such as Earth Balance
1/4 tsp vanilla

Heat chocolate and water in saucepan over low heat, stirring constantly until chocolate is melted. Add sugar and salt. Bring to boil and boil 2-3 minutes, stirring constantly, until thickened. Remove from heat; add margarine and vanilla and stir until incorporated.

What I've Been Cooking

2008-06-10T15:43:00.000-07:00

Lately, I have been on a real cooking jag. I think it has something to do with my ever-growing Google Reader... I've been finding a lot of inspiration on other vegan food blogs! Some of my recent favorites:

Vegan Yum Yum's Notso Buco with Saffron Rosemary Risotto. I love this blog--full of inventive recipes and incredibly beautiful step-by-step photos. I found this in the archives while browsing for something to do with tempeh, and it fit the bill for an easy, tasty meal. The only problem was that I found the sauce a bit too salty--must have been too heavy-handed on the tamari. Oh, well--the flavors still worked so well together.
Vegan Dad's Best Ever Vegan Mini-Meatloaf. This was incredible. The best meatloaf I've ever had (and yes, that includes actual meatloaf). BB also approved--it was perfect comfort food with great texture and flavor. Mmm! I'll have to make it again soon. Especially with this dreary weather....

I've also made some sweets:

Vegan Yum Yum's Easy Tarte Aux Pommes (it was easy, but mine wasn't quite as beautiful as hers; still, it went over well at one of Brett's Chinese tea tastings)
Cupcakes (for Brett's birthday, similar to the chocolate-cherry cupcakes I made last fall. I also made chocolate ones with German Chocolate Frosting to bid some friends adieu as they moved to Portland; they turned out very tasty and sweet)
Coconut sorbet from The Voluptuous Vegan (a bit too rich for my taste)
Chocolate fudge sauce (see next post)

So yes, I've been quite busy in the kitchen! And am about to continue this trend with dinner tonight... though I think it will be a simple little stir fry today.

Cora at Three Months!

2008-06-10T15:15:00.000-07:00

I can hardly believe it, but Cora is now three months old. She is sleeping peacefully on my lap right now, having drifted off while I worked from home. She has been absolutely delightful lately: discovering her hands (and thumb), clutching at toys and shaking rattles, lifting her head up with such strength, sleeping through the night (hooray!), smiling at herself in the mirror, cooing and laughing at odd things. Of course, she has her moments (today she hasn't been shy about letting me know her disapproval of me spending so much time on the computer... and she just woke up and let out a shrill cry to remind me of her position on this matter), but she is such a sweet baby!

Working part-time has been going well. Brett and I are both finally adjusting to our new schedules, and while it is hard to be away from Cora I'm glad that it's only three days a week. And, lately, I've had the sweet reward of coming home and getting big smiles from her--she's so happy to see me! It's absolutely heartwarming.

Now that it's "summer" (though it currently doesn't feel it here in drizzly, chilly Seattle), posts may get fewer and farther between. We have quite a few social engagements over the next month, and when the weather finally gets nice (assuming it eventually does), Cora and I will be spending less time at the computer and more time out and about.

Here are a few pics of our little girl at three months!

Little thumb sucker
Tummy time!

Italian Roasted Cauliflower Salad

2008-06-06T12:50:00.000-07:00

I decided to do a post in honor of my sister Kristel, who just moved to Maui, HI to start an exciting new chapter of her life--she and her husband Giovanni, who is from Naples, Italy, are going to start an authentic Neapolitan pizzeria in Lahaina! She is vegan, so you can bet that there will be lots of fabulous vegan options there. Stay tuned for more info about the grand opening. We're so excited for them, and can't wait to come and visit!

The idea for today's post came from Kristel's recent trip to Napoli. Although you might wonder what on earth a vegan would eat in Italy--land of prosciutto and Parmesan--she actually found being vegan fairly easy. As it turns out, there is a big difference in cuisines between northern and southern Italy. Northern Italy's cuisine is much heavier, with lots of cheese, creamy sauces, and pasta made with eggs. However, southern Italy has more of a Mediterranean influence, so the cuisine revolves more around fresh, local produce (tomatoes, eggplant, olives, lemons, white beans; the list goes on) and pasta in the south is made simply with flour, water and salt. In fact, Napoli is thought to be the birthplace of the original pizza (now referred to as "pizza marinara"), a dish that is deliciously elegant in its simplicity: a thin crust topped with tomato sauce, olive oil, garlic and herbs. Although most American pizzerias can barely conceive of a pizza without cheese (as Brett and I know all too well), Kristel found many options awaiting her--various vegetable combinations, as well as the ubiquitous pizza marinara, all without cheese!

But what helped Kristel the most during her time in Italy was Giovanni's very sweet and accommodating mother. She cooked marvelous plant-based dishes for Kristel every day for almost six weeks--and, Kristel reported with glee, every single one of them was different. The only time she had a repeat was when she requested that her mother-in-law make a dish again because she loved it so much: roasted cauliflower salad. As she described it to me on the phone, it sounded so good that I made a mental note to try and "recreate" it sometime. And when Brett brought home a little head of cauliflower from the farmer's market this week, I decided that now was the perfect time. So, here's to Kristel--best of luck with your new endeavor!

Italian Roasted Cauliflower Salad
Serves 2-4, depending on how much cauliflower you have!

1 head cauliflower, cut into florets
1/2 of a large or 1 small leek, diced
2 TB chopped good-quality olives (such as Kalamata)
Juice and zest of 1/2 a lemon (Meyer if available)
2 TB Olive oil
Salt and pepper, to taste

Preheat oven to 400 degrees F. Cut cauliflower into florets and toss in a bowl with 1TB of the olive oil and salt and pepper to taste. Spread on a baking sheet and roast for 20-25 minutes, or until florets are quite soft and starting to brown.

While the cauliflower is roasting, saute leek over medium heat in remaining olive oil until tender and translucent.

Mix the roasted cauliflower, sauteed leeks, olives, lemon juice and zest in a bowl (you can just use the bowl you are going to store it in). Add salt to taste. Cover and put in refrigerator until ready to serve.

Adventures in Yogurt-Making

2008-05-31T09:04:00.001-07:00

I've been interested in making homemade soy yogurt for quite some time now. BB and I both eat soy yogurt nearly every day, and as prices for each 6oz carton are going for about $0.99 or more (up to $1.09 at PCC for our preferred brand, Whole Soy), I decided it was finally time to take matters into my own hands. We had tried making yogurt at home before a few years ago and failed miserably. So, what went wrong?

First, a little background. Homemade yogurt, soy or otherwise, is quite simple to make. You just heat some milk to boiling, allow it to cool to ~100 degrees F, add some "starter" yogurt (any plain yogurt with live active cultures will do), and incubate at 110 degrees F for 8-12 hours until it reaches the desired firmness and tartness. That's it! Sounds easy, right? Well, I assumed that the main culprit with our first batch (which didn't firm up at all) was our method of heating--we used our oven, periodically heated it to warm, then let it sit in a cool oven for a while, then heated up again. Unfortunately, that caused a lot of fluctuation in temperature and the yogurt got too hot, probably killing the cultures and rendering them useless. Hence our major failure!

It took a long time for me to build up enough confidence to try again. (I have to admit, BB was so dejected after our batch failed that I felt that the pressure was really on to do it right, or he wouldn't believe it could be done!) I ended up shopping around online for a yogurt maker--basically, just an incubator set to 110F, but it came with nifty single-serving glass jars. That seemed the best way to address what our problem had been. As I read through the booklet, however, I realized there were a couple other variables that might have interfered. For one, it states not to move the yogurt as that can prevent it from getting firm--that could have definitely been a problem, as we moved the yogurt around often to check its temperature. Another thing the booklet mentioned for soy milk in particular was: "Be sure to use UHT soy milk" (i.e. the kind sold in aseptic packages, like our favorite, Soy Dream) "which contains one of the following ingredients: fructose, honey or malt. These ingredients are necessary for fermentation and you will not succeed if none are available in the milk." Huh! Our soy milk did not have these ingredients already, so I decided I would add 2TB of agave nectar to our batch, since this sweetener is naturally high in fructose.

Last weekend we attempted our first batch with the yogurt maker. An important consideration while making yogurt is to make sure everything is very clean, as you only want the good bacteria to grow. So I decided to sterilize the jars the first time around (even though the booklet said you only needed to wash with warm soapy water). My first mistake was throwing the jar lids in the boiling water with the jars. They looked like they'd stand up to the heat--but I was wrong! The lids got badly warped, rendering them useless. But, you didn't need the lids for the actual yogurt making, so I decided I'd just have to cover the jars with plastic wrap and rubber bands for storage. Oh, well. A minor setback, really.

Now to the actual yogurt making. I added 7 jars (42oz) of soy milk (Soy Dream) to a saucepan, stirred in 2TB agave nectar, and let it come to a boil. My next mistake: not watching the pot closely enough--the soy milk boiled over. Another minor setback--I didn't lose too much, just made a bit of a mess.

The next step was to let the milk cool to lukewarm (about 95 degrees F). This took a really long time! After waiting about an hour, I finally decided to submerge my saucepan in a bowl of cold water to accelerate cooling, which worked nicely. After a few minutes it actually fell below the recommended temperature (about 89 degrees). Oops! I hoped that this wouldn't be a problem (though I doubted it--if anything, it would just take a little longer for the milk to come up to temperature in the yogurt maker).

Next, I added 6oz of plain yogurt (Whole Soy) to a Pyrex measuring cup and mixed in some of the heated milk to make a smooth mixture. I then added this back to the saucepan and mixed everything together before pouring back into the measuring cup--it was much easier to pour from the measuring cup rather than the saucepan into the jars.

From then on it was easy--I just put the lid on the yogurt maker and waited for the magic to happen! The yogurt maker recommended incubation for 8 hours for whole milk, 10 hours for 2% and 12 hours for skim, so I went in the middle since soy milk is closest to 2% in fat content. After incubation, the yogurt needs to be refrigerated for a few hours to complete the process. So, I stopped incubation right before we went to bed, then put it in the fridge to try in the morning.

And, oh, what a treat. Even with my "mistakes," the yogurt turned out so good. I had thought I'd want to add some fruit or preserves, since I don't usually like plain yogurt, but this was so wonderful that it didn't need any additions. Although it was a little less firm than commercial yogurt, I felt like the consistency was perfect. It tasted so fresh and delicious that it was gone within a few days! Brett agreed that it was wonderful, but while I went so far as to call commercial yogurt inferior, he still likes the sweetness and fruitiness of the store-bought type. With future batches, I think I'll cook up a few mix-ins--like blueberries or apples with cinnamon--to stir in to the finished yogurt before eating... the possibilities are endless.

I made another batch yesterday (using a jar of the old batch as a starter), and I think it will get easier and be less of a debacle each time. This time, I dispensed with the individual jars (since they weren't all clean) and used a 1.75-quart glass bowl, which worked just as well. I went a bit longer with incubation this time (and used slightly less agave), so it was a bit more tart but still quite delicious. Incidentally, looking around the Internet later, I've found several recipes for vegan yogurt using thickening agents to make the resulting product more similar to commercial... but, I think adding some agave works well enough for my taste.

Even though it is a bit more work to make our own yogurt, I think it will become a staple in our house... it's definitely worth the extra effort!

Taiwan's Buddhist Vegetarian Buffets 台灣的素食自助餐

2008-05-26T10:45:00.000-07:00

Today's post comes to us from guest contributer and frequent Taiwan visitor Brett (AKA my husband). He just got back from another tea-buying journey to the lovely little island off the coast of China. I have to admit that his photos of the meals he ate made me a little jealous... the food over there is SO good! Take it away, Brett....

Taiwan Rules! I could go on and on about why you should visit, but that's not the goal of this blog post. This is a vegan blog, so we can leave that stuff to the Taiwan tourism board. One thing I can say is that Taiwan is an excellent place for vegan travelers.

Today I want to tell you a little bit about the many Buddhist buffets scattered about the island. You'll be able to find one or two in most neighborhoods in most cities. They will be marked by the beautiful word "素," pronouced "su." It means "simple" but is commonly used to mean "vegetarian." The buffets may also be marked with a backwards swastika (an ancient Buddhist symbol). The food at these buffets is amazing and cheap. The restaurants are usually run by Buddhists--these folks know a thing or two about vegetarianism. Buddhism has always touted the benefits of eating a simple veggie diet. Upon entering the restaurant you will find greens, rice, faux meats, soup, buns, and noodles presented on large tables. It's all vegetarian, but vegans beware: one or two dishes may contain mayonnaise, but these are easy to spot. Some of the dessert cakes may have egg, but mochi is safe. First off, find a paper tray and a pair of metal tongs and then go to town grabbing tasty bites. Be careful that your eyes are not bigger than your stomach, but don't worry about the cost. After you get all the food you need, they will weigh your plate and give you a total. They may ask you if you want a bowl of rice which usually adds an extra $0.30. Your whole meal will probably end up costing about $3.00 US. Check out a few photos of some delicious meals I ate during my recent visit.

A Moral Quandary: Is a sweet potato shaped like a mole still vegan?

2008-05-24T13:00:00.001-07:00