Best Green Smoothie Recipe - Healthy Vegan Recipes On Video

Best Green Smoothie Recipe - Healthy Vegan Recipes On Video

Vegan Panini

Today is a "Rest" day from training and I'm really happy about that since once again I woke up headachy. That's day four. I think I'm just achey from the bed. It's not great quality in this rent-a-condo, but I must admit, when I open the door and hear the ocean, well.....it's hard to complain.

Today for dinner I decided to adapt this recipe from Eatingwell.com to make it vegan. 


They write:

Lots of colorful vegetables and salsa make this cheesy panini prettier than any grilled cheese you've ever seen. The small amount of Cheddar cheese in this sandwich goes a long way because it is shredded and sharp. Serve with a mixed salad and you've got a delightful lunch or light supper. If you happen to have a panini maker, go ahead and skip Step 3 and grill the panini according to the manufacturer's directions.

INGREDIENTS

4 ounces  shredded sharp Cheddar cheese

1 cup  shredded zucchini

1/2 cup  shredded carrot

1/4 cup  finely chopped red onion

1/4 cup  prepared salsa

1 tablespoon  chopped pickled jalapeno pepper, (optional)

8 slices  whole-wheat bread

2 teaspoons  canola oil

DIRECTIONS

1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.

2. Combine Cheddar, zucchini, carrot, onion, salsa and jalapeno (if using) in a medium bowl. Divide among 4 slices of bread and top with the remaining bread.

3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

This is outstanding! I replaced the cheese with Daiya mozzarella. I added an avocado and a slice of tomato. Can't believe I almost didn't go vegan for fear of never eating grilled cheese again. Grill this, baby!

Italian Eggplant Sandwiches

Italian Eggplant Sandwiches: 1 eggplant 1/2 cup soy milk Egg Replacer equivalent to 1 egg Salt to taste 1/2 cup flour 1 cup Italian-style bread crumbs 4 sub…

I tried this recipe last night. I didn't have subs so I improvised with a wrap. I'm traveling next week and need to clear out the fridge so I'm trying to use up the rest of my Daiya cheese (oh, punish me more!). I also have a big bag of kale that no one is planning to touch so I sauteed it for 12 mins in a cup of water w/bouillon cube like it said on the bag and made an impromptu and healthy 'sub' for my sub.

For egg replacer I used 1 tbsp ground flaxseed plus 3 tbsp water. Mix that and wait 2 mins and you have 'egg white'.

Give it a roll and here's the finished dish:

So good!

CHI Health presents Vegan Moussaka with Chef Alex

Twitter #Vegan

I discovered some good vegan videos on Twitter #vegan, including this one:

http://www.youtube.com/watch?v=VclA2jeABhE&hd=1

I have all or most of these ingredients. I think I may try this tomorrow night. 

Tofu brekkie and 8-mile run

Today I craved tofu scramble. Honestly, It's better than real eggs. I never liked scrambled eggs. I only used to eat them poached. But if they were scrambled, I liked them with ketchup. I could try that with the tofu version, I suppose, but not the way I make it. I've been doing burrito-style.

WHAT YOU NEED IS:

-1 lb firm tofu
- half an onion
- clove of garlic
- 3 tbsp nutritional yeast (this makes it cheesy good!)
- few hits of tamari soy sauce
- few hits of liquid smoke (this makes it awesome, like BBQ!)
- 1/2 tsp tumeric (this makes it yellow)
- 1/2 tsp 3 or so spices you like (cumin, cayenne pepper, thyme, paprika, onion powder, garlic powder are popular in this dish)
- tortilla wrap (I went with Ezekiel brand since it's all sprouted and excellent for you, but I find it's tougher as a wrap and doesn't toast up as nicely on the stove. Still, super healthy so I don't mind)

EXTRAS
- you can add Daiya cheddar cheese if you're craving
- I wanted an avocado today
- I cut up a little red pepper and tomato
- I sauteed a side of spinach in water till just wilted

WHAT YOU DO IS:

- Drain your tofu. I learned to cut it in half and put it between two plates. Sit something heavy on top for 20 mins. 

- 5-8 mins with onion add garlic last few mins. BTW, you can saute w/o oil. A lot of plant-based eaters (and experts) recommend that. Use a little water if you need to. 

- Add tofu and hit it with your spices. Cook 10 mins. You can skip that whole middle step if you just want to use garlic and onion powder. 

- Throw your wrap right on fire to toast. Use tongs to flip it so it doesn't burn. I learned this from  my one-time Mexican roommate. It's so easy and good. There's an electric stove in the condo I'm renting, but it works on that too (just not as well as gas burner).

LOOK HOW PRETTY:

I poured a little salsa on it and folded that bad boy up into an satisfying (I moaned) breakfast burrito.

I ate it around 10:30 and wasn't hungry for lunch till around 3:00, which kind of screwed up my running schedule. So I ate a quick bowl of potato leek soup and leftover Moroccan stew before forcing myself to do my run.

Why force doing something I love?

MY PONY TAIL MUST BE TOO TIGHT

I had a headache all day. This is day two. Part of me wants to think I'm coming down with something like a flu. But the other part of me calls bullshit on that notion. I drank too much champagne and I'm still paying for it two days later. While I was tempted to bag my run, I couldn't give myself a free pass two days in a row. So I poured myself a coconut water and peeled a few oranges and hit the treadmill.

My run felt easy. Again, I'm not exactly pushing myself, but I noticed that I had no problem moving. I could've easily kept going after the requisite eight miles, but I didn't. It's not called for and I have 20 this weekend. Weirdly, my headache (more like dull throb) is back again. I guess my pre-run Motrin wore off. At least I got through it.

I'll say one last thing since no one reads my blog (not even my mom!) and I want to get it off my chest. I know I'm a nerd. I once thought of myself as a badass -- piss in the wind, just cuz -- but, in reality, I like order. I like structure. What's cool to me now is to be aligned with my values and living in integrity with the desires of my higher self. Right now, that shows up for me in my food and on my runs. The Vegan Runner. I KNOW her. Me. I like her. So, when I decide to "let loose" and pound a bottle of wine or whatever, well.....I like her too....no, I LOVE her, but I can't let her let ME down. We have to cooperate. And that means, you have to take a back seat for now, crazy chica.

Moroccan Chickpea Stew - Healthy Vegan Recipes On Video

I drank too much. We uncorked our New Year's Eve champagne last night (Mon) since I fell asleep Sat before midnight. I made really nice chocolate covered strawberries to go with it. They're not local (from Florida), but I couldn't resist their beautiful red color and price -- only $2 for a large container.

I can't get over how easy it was to make this delicious treat: melt a quarter bar of 70% cocoa (dark choc) and roll the strawberries in it one at a time. I popped them in the fridge and they set in no time. But now I'm hung over. I swear I didn't drink that much. But obviously I did. My heart is going a little fast and my head is heavy. I still need to run 5 miles. Blah.

Moroccan Chickpea Stew - Healthy Vegan Recipes On Video

Anyway, the weather changed and it's super chilly here in North Myrtle Beach (39 degrees, 22 tonight), so this stew should give me a little comfort. I just so happen to have all the ingredients, so I take it as a sign that this recipe showed up in my inbox today.

Here we have it. I made that stew. It was easy and a nice change of pace. I spooned mine over quinoa I had cooked up last night and felt filled up by just this one bowl. Shout out for the recipe goes to Heather Nauta (see video in link above).

It's now 7PM and I haven't done my run. I hate being out of integrity with my training, but I'm going to call this one complete. I have a 20-miler coming up this weekend and I want to be in good form for it. Oh well. The calendar only turns once on a new year. No harm no foul.

Enchilada Bake

I decided to make something special/out-of-the-norm for New Year's Eve, especially since it's the year I'm going/went vegan. I cut the recipe in half and used a smaller pan since it's just me eating it. The guys are doing chicken. Pity for them. This is really yummy! And super easy to make. Will do again, for sure. Happy New Year!

Enchilada Bake: 12 oz. vegetarian burger crumbles 1 packet taco seasoning 2 15.5-oz. cans enchilada sauce 18 corn tortillas 2 15.5-oz. cans pinto beans, drained 2 green…

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Shepherd’s Pie

Shepherd’s Pie: 4 medium potatoes, diced 2 Tbsp. margarine 1/4 cup soy milk or liquid nondairy creamer Salt and pepper, to taste 1 medium onion, finely chopped…

Potato Leek Soup

Potato Leek Soup: 4 leeks (white part only), sliced 6 medium Yukon Gold potatoes, diced 3 vegetable bouillon cubes 2 spring (green) onions, chopped, for garnish • Place…

David loves potato leek soup. I didn't think I could pull off a vegan version that he'd go for -- "I'm not eating twigs and berries!" -- but this simple recipe held its own. I used homemade vegetable broth instead of water, so it's especially flavorful. No cream, but so hearty. Really nice starter. I think you'll enjoy it. Thanks Peta!

Creative Leftovers

Breakfast: I wasn't hungry this morning for whatever reason. I have delicious leftover tofu scramble in the fridge that I was really looking forward to, but eh. Not today. So I made a piece of toast before my run. This is my favorite bread, especially for toast. I've seen it in the frozen section, but am just trying it now. My mom told me about it after a recent visit to see my Aunt Liz, who eats it "religiously". I also heard Rip Esselstyn (of the E2 Diet) recommend it. I really love it and am amazed at how healthy it is! Plus, only 80 calories per slice, not that I'm counting calories anymore.

From the package: 

Ezekiel 4:9 Sesame Sprouted Grain Bread

The Original - Flourless - Complete Protein

Ezekiel 4:9 Sprouted Grain Bread is inspired by the Holy Scripture verse: "Take also unto thee Wheat, and Barley and Beans and Lentils, and Millet, and Spelt, and put them in one vessel, and make bread of it...." We discovered when these six grains and legumes are sprouted and combined, amazing things happen. A complete protein is created that closely parallels the protein found in milk and eggs. In fact, the protein quality is so high that it is 84.3% as efficient as the highest recognized source of protein, containing all 9 essential amino acids. There are 18 amino acids present in this unique bread -- from all vegetable sources -- naturally balanced in nature.

Ezekiel 4:9 Bread, made from freshly sprouted organically grown gains, is naturally flavorful and bursting with nutrients. Rich in protein, vitamins, minerals and natural fiber with no added fat. Try it served warm to release it exceptionally rich natural sesame taste. 

I toast mine from frozen. It's simply outstanding! And very filling. I only made one piece today with a little Earth Balance margarine (vegan) and a smear of raspberry jam.

Lunch: Post toast, I ran 5 easy miles on the treadmill. I ate a pre-peeled Clementine during my run, mostly because it was in a baggie in the fridge from my run the other day and I wanted to get rid of it. In retrospect, I should've peeled a fresh one, but in eco-reflection, I'm happy I didn't waste. 


Since my workout was short and none-too-intense, I guess there is no dire need to refuel. Still, I figured I'd eat some vegetables to take advantage of the muscle glycogen refuel window that exists in the first 45 mins after a workout. How I understand it, the more often you make a point to refuel, the better able your body is to pull its energy from your fat stores in the future. This helps you not completely tank during a long, intense workouts, a like marathon.


The text below is from hammernutrition.com. I heard Steve Born on a podcast (Marathon Training Academy) and thought it was a good summary of the benefits of post-workout fueling. They sell products I've probably tried in the past, but am not sure how vegan they are, so need to look more into it. Funnily enough, I've always heard about "carbs" before a workout and "protein" for recovery, but I never bought into it. Now that I'm doing some research on the topic, seems there is some science to this recommendation. 

Replenish your body with carbohydrates and protein as soon as possible after each exercise session.

“When you’re done training, you’re not done training, at least not until you’ve put some fuel back into the body.” Equally important as your workout (muscle exhaustion and nutrient depletion) is what you do immediately following your workout (muscle repair and nutrient replenishment). If you neglect to refill the tank, you’ll never get the full value out of all the work you just put in… and what a waste that would be.

Increased fitness simply won’t happen, at least not efficiently or effectively, if you ignore your body’s cries for fuel replenishment. Give your body what it needs immediately after exercise, when it’s most receptive to replenishment, and it will respond wonderfully—recovering faster, efficiently adapting to physical stress, and “learning” how to store more and more readily available fuel in the muscles.

An ideal and easy–to–use post–workout fuel is Recoverite, with its 3:1 ratio of complex carbohydrates and protein. Mix a couple of scoops with water, drink, you’re done… simple. You’ve just put the best “finishing touches” on your workout that you possibly could, and you’ve given your body a great head start on tomorrow’s workout.

I'm going to try to adopt Brendan Brazier's approach (45 min "snack" followed by protein "meal" an hour or so after that) because it feels more nutritionally targeted.

Since I don't have a recovery potion lying around, I figured I'd nosh on a few sprouted almonds (which I sprouted myself, very easy) and reheat the last of my asparagus soup. I mashed some cauliflower my husband made last night with a potato masher and added a little batch of amaranth to it. Amaranth is a superfood that even Dr. Oz recommends as any everyday staple. I'm just discovering it. It's good; pretty tiny. I can't really see it as a stand-alone side. It'd be like eating a spoonful of sand. But it's good mixed in stuff. Here's my creation:

I thought amaranth was a protein, but I guess it's a pseudograin more known for calcium benefits.

Amaranth: with two times the calcium of milk, three times the fiber and five times the iron of wheat flour, amaranth is also quite high in potassium, phosphorous and vitamins A, E and C. Particularly rich in lysine—an essential amino acid very difficult to find in plant-based sources—amaranth is a calcium-delivery powerhouse (lysine helps your body absorb calcium in the digestive tract, so in addition to being calcium-rich as a food, amaranth’s super-power is making sure its calcium is highly bio-available). It’s also 90% digestible, giving amaranth star-status as a high net-gain food. (Brendan Brazier, Thrive in 30, Lesson 6)


Not too long afterwards, I was in the mood for something a little more substantial so I made this pizza:

I found this brand of flatbread the other day called "Flatout". It's much flimsier than the pizza I made last week (which was awesome, see my first blog post), but flimsy in a good way. I rolled this one into the God's-honest most fabulous pizza wrap and really loved it. I made a similar pizza the other day with the leftover insides of my Subway veggie sandwich since I could only eat 6 inches worth -- hey, it's $5, so I ordered the full foot, what the heck?


I'm new to Daiya cheese, but COME ON! This stuff rules! Where've you been all my life you fake melty cheese? Buy a few cheddar and mozzarella flavors and freeze them. An open package will last up to 7 days. This picture is of the pre-cooked pizza, but trust me, the cheese melts great!


INSIDE STORY: My mom makes pizza for my three nephews and niece every Friday night when they stay over. My 11-year old nephew Matt said that she was so rushed a few weeks ago (or quite possibly flying on wine) that she put the frozen pizza in the oven cheese-size down. In her defense, it was barely recognizable as pizza except for its shape, there was so much frost on it. They only learned she did this after the oven started smoking. Lesson: Take time to create your food with love and intention, and always, always, go cheese-side-up. It only takes an extra 10 mins. P.S., Mom, of course you always do that. I just wanted to share this story and come up with a moral. Too funny! 


Dinner I'm not sure that there is any one item of food that my husband and I enjoy in common. We like the same categories of food, but there are too many differences within that for us ever to make and share a proper meal together. I'm red wine. He's white. He's white bread. I'm whole grain. I'm Vegan (newly, vegetarian for 20+). He's meat. Our salads -- from the type of lettuce to their fixings are at complete odds as well. It's extremely annoying. It works because we live in Manhattan and we can get by because it's a takeout city. Although now, I'm temporarily living in Myrtle Beach to provide assisted-living care for my step son till March. Since hubby is down here as well visiting Xmas thru New Years and we're not in a takeout city, there's some mealtime friction. Yesterday he made a ham. Today, he bought a chicken and made a side of Mac and Cheese for himself and my stepson. The other day he insisted on sauteing mushrooms in Smart Balance vs. Earth Balance margarine. OK, now you're just being an ass. I'm pretty much on my own.

So, in the theme of this post, I'm getting creative. To start, here's a recipe for Mushroom Gravy from "The 30-Day Vegan Challenge" by Colleen Patrick-Goudreau that can make everything underneath it feel like comfort food, so I made a batch.

Mushroom Gravy

Perfect for mashed potatoes, stuffed squash, or biscuits and gravy. Puree it to make a smooth, creamy concoction, or leave it chunky. As the latter, this gravy is fantastic as a side dish, served over quinoa, or as a topping for Salisbury tofu or tempeh.

• 2 tsp non-hydrogenated, nondairy butter such as Earth Balance
• 1 yellow onion, chopped
• 1 lb cremini mushrooms (about 20) thinly sliced
• 2 cups vegetable stock
• 3 tablespoons flour or thickener (e.g., cornstarch or arrowroot)
• 2-3 tablespoons tamari soy sauce
• 1/2 tsp dried thyme
• Freshly ground black pepper

Heat the butter in a large skillet and saute the onion over medium-high heat, stirring frequently until the onions begin to turn translucent, about 5 minutes. Add the mushrooms and cook for about 5 mins more, until they soften and turn golden brown.

Meantime, in a separate bowl, whisk the flour/thickener into the stock along with the tamari, thyme and black pepper. When there appear to be no lumps, add it to the onion mixture and cook over medium-low heat, stirring constantly until thickened, 5-10 minutes.

For smooth gravy, puree it in a blender or food processor. You may want to play a little with the flavor and add more tamari or pepper to taste. Reheat the mixture if necessary on low heat in a saucepan.

Wheat-free, if using cornstarch as thickener

I sauteed a bunch of spinach and baked a sweet potato in the oven (400 degrees, one hour) to add some color to my other leftovers (roasted cauliflower, potato and side of millet) for a nice African feel.

Pour some gravy on that. Glass of wine (or three). All is right in the world. 

Tomorrow provides another day to figure things out.