Many blessings to you today!! Enjoy every part of this
holiday with your family, friends or with a good book on the couch. Whatever you do, make it fun!!
As you make your New Year’s resolution – remember, like any
other goal setting, make it a SMART goal.
SMILE - Boys will be boys...
Simple
Measurable
Achievable
Realistic
Timely
Be good to yourself and give yourself a realistic timeframe
to make changes in life.
My New Year’s Resolution are:
Publish at least two blog posts each month.
Get my photography website up and running by the end of
January.
My nephews "pose" for a photo...
Increase the amount of fresh vegetables I am eating during
the day – to include a bit more raw foods in my diet.
Have a fabulous holiday and a great start to the New Year!
Cheers!
The holidays are hard on vegans. We are surrounded by gigantic turkeys, tubs of whipped cream and desserts filled with butter, milk, eggs and tons of additives. This irresistible fudge recipe is the cure to holiday dessert envy.
Bring these sweets to your family Christmas or New Years party and it will blend in with all of the other desserts - no one will ever know the difference, except you!
Psssst…it also makes a great gift!
Ingredients:
¾ cup Canned
coconut milk
2 ¾ cups Sugar
¼ cup Earth
Balance (or vegan butter)
1 cup Chocolate
Chips
1 tsp Vanilla
1 cup Almonds,
pecans or nut of choice (optional)
3/8 cup *Dark
Cocoa
2 TBSP *Olive
oil
*(You can substitute the cocoa and olive oil and add another
cup of chocolate chips.)
1.Use nonstick spray to coat an 8X8 pan
2.Mix Coconut milk and sugar in saucepan – stir
slowly until mixture comes to a boil.
3.Stop stirring! Lower heat and continue boiling
for 5 minutes. Mixture will turn clear and begin to get candy like after 3-4
minutes.
4.After 5 minutes, remove from heat and stir in
chocolate chips, butter and cocoa. The top should have a nice sheen to it. Mix cocoa and olive oil so cocoa is dissolved and stir into pan.
This year as we think about the people in need and how we
can best serve the greater good, think about the local owned businesses you
pass by everyday. Saturday after “Black Friday” has been dubbed “Shop Local
Saturday.” I think we need to think about shopping local everyday.
Small businesses are the heart and soul of our communities. You
may not get a half priced video game, but instead you will be investing in your
neighborhood and supporting the artist next door. I had the honor of serving as
an ex-officio board member for the Iowa City Downtown Association while working
for the Summer of the Arts. The business owners I worked with were some of the
kindest, most generous and hard working people I know. Everything these local business owners do centers
around supporting the community. If shopping small local shops is not
your usual routine, then I challenge you to change it up a bit.
Below are
some of my favorite local small businesses where you can find vegan friendly
goods.
Etsy is the home of small business entrepreneurs online.
Type in vegan as a search term and you will find tons of things from food,
clothes, accessories, soaps, and much more, all of which are handmade or recycled
to new life.
Of course, I will recommend my favorite Des Moines area Etsy
Artist:
You will find much more than outdoor gear here! This local
shop has a great variety of Fair Trade, Vegan and high quality clothes, shoes,
accessories and anything you need if you are heading out for a winter camping
trip. Oh, and they also have a great variety of Organic clothing for men and
women! Organic cotton is so much softer…
I found a beautiful Vegan winter coat at Back Country last
year that is the warmest thing I have ever worn.
While you are in the Beaverdale neighborhood you will find
many family owned local businesses that have been open for generations. Finish
off your shopping with a short drive through neighborhoods filled with
beautiful historic homes.
West Glen Town Center – West Des Moines
If you are going to Target, then give yourself a few extra
minutes to shop at some of the local owned businesses in the shopping center!
Bella Boutique
This is a shop for the ladies! They have great gift items,
purses, clothes and accessories at really great prices for your family or
co-workers. I found an adorable fuzzy pink tiara here for my niece.
Jake’s Journey
A few doors down from Bella you will find a fun locally
owned outdoorsy store! They have all of the fun shirts and gifts for your
family.
Take a tour of the downtown shops and you will not be disappointed!
Truthfully, I love every downtown shop I have ever visited in downtown Iowa
City. I had trouble choosing but here are a couple I recommend.
Lorenz 2.0
I walked up to Lorenz 2.0 and the first thing I saw was the
sign that said “Vegan Shoes.” I was in heaven! When I asked about the vegan
shoes, I found out that everything they have in stock right now is Vegan!
(HOORAY!) Not only are there shoes, really great comfortable shoes that are really
hard to resist, but there is also a great variety of accessories hand crafted
by local jewelers. They have locally made jewelry for every style and taste.
Catherine’s
Men, get your ladies a gift certificate and they will love
you for it! This isn’t the national Catherine’s chain. Local businesswoman,
Catherine Champion, has revitalized this shop to carry high-end women’s wear.
She has a variety of vegan, organic and fair trade brands she carries AND her
staff will spend the time with you to make sure you have everything you need.
Art & Gifts!
Of course you need to check out the Iowa Artisans Gallery,
Chait Galleries and Beadology Iowa.
My Challenge to You
This is my favorite time of year. The holidays for me are
full of family, friends, good food and of course great shopping deals.
Everything glitters, shines and seems a little brighter as we go into the cold
winter months. As an eternal optimist, I find joy in all of the little things
like decorating my tree or finding a great bargain at the stores.
So if you choose to indulge in consumerism this fall my
challenge to you is to buy AT LEAST one thing more than you usually would from
a locally owned store or artisan.
Okay, so I know there are tons more Vegan friendly shops,
please add more suggestions in the comment section!
Okay, these cupcakes will satisfy any chocolate or sweet
cravings you may have. They are rich, moist, fluffy, and melt in your mouth
delicious.Not to brag too much –
but these are the best cupcakes I have ever made. I have been sick and finally had my
taste buds back and after looking through dozens of recipes, I struck out on my own and came up with this.
Warning: If you don’t like your chocolate cake to taste too
sweet, or do not enjoy actually tasting the chocolate in your cake then these
are not for you. But…If you are a chocolate lover who needs to satisfy a
monthly craving or chocolate fix of any kind then these are for you!
Cake:
1 1/4 cups all purpose flour
3/4 cup sugar (or sweetener of choice)
1/4 cup cocoa powder
1 teaspoon baking soda
1/8 teaspoon salt
3/4 cup chocolate almond milk
1/2 cup apple sauce
1/4 cup vegan sour cream
3/4 teaspoon vanilla extract
1tablespoon
apple cider vinegar
1 cup dark chocolate chips
Directions:
1. Preheat oven to 350 degrees F and spray a cupcake pan with nonstick spray.
In a bowl, mix the flour, sugar, cocoa, baking soda, and salt thoroughly.
2. Combine the chocolate almond milk, apple sauce, sour cream and vanilla in
another bowl. Use a hand mixer to blend thoroughly. (The vegan sour cream is
sometimes a little thick and needs to be mixed in well)
Create a well in the bowl with your dry ingredients and
combine your wet ingredients. Use a hand mixer to blend.
3. Scoop immediately into cupcake pan – distributing evenly and bake for 25-30
minutes or until a toothpick comes out clean (if you find a spot without
chocolate chips). Be careful not to bake too long or you will get a chewy
outside layer (which does not taste bad at all) If you can wait…allow to cool
before adding frosting. If not – have at it!
4. For frosting, use your favorite flavor…whatever it might be (chocolate perhaps?!)
5. Decorate your cupcakes and ENJOY!!
Frosting
There are TONS of great frosting recipes I use – and since
none of them are my own I will direct you to www.vegweb.com
where you can find just about any recipe that has been made vegan. So you can
top this with a chocolate butter cream frosting or whatever fits your mood.
Baking Tips
Here are a couple of baking tips I picked up from the
Cupcake Queen: Christine Alexander, former owner of Fairgrounds Coffeehouse, in
Iowa City (where they have the best vegan cupcakes on earth - outside of these
of course).
1.Always preheat your oven and have your bake
ware ready ahead of time.
2.Make sure you combine your wet and dry ingredients
quickly and are ready to immediately get your dish in the oven. Once the baking
soda or baking powder combines with the wet ingredients it is activated and the amount of rise and
fluffiness is improved with quick turnaround to the oven.
3.When combining wet ingredients, always have a
rubber spatula on hand to get all of the wet ingredients mixed into the dry.
Recipes calling for a certain amount of moisture are relying on the full amount
of wet ingredients. If you have a good layer of wet ingredients in your bowl
then you are shorting your recipe by a couple of tablespoons of wet goodness!
I recieved an email from Panera today for a delicious looking pumpkin soup. Pumpkin is an excellent source of fiber and protein and this recipe sounds like the perfect side for a wholesome fall evening or even a great Thanksgiving menu addition!
I took out the butter and recommended bread (and then removed the cholesterol listed in the nutrition area). The rest looks good!
Curried Pumpkin Soup
Pull out this soup when you want to impress the guests. It’s creamy, elegant, and refined, with the exotic tastes of curry and coconut milk.
Tip For a nice presentation, put a dollop of sour cream in the center of each bowl and scatter on some minced red bell pepper and cilantro.
Ingredients 2 tablespoons canola oil 1 cup chopped onions 3/4 cup chopped carrots 2 cloves garlic, minced 2 teaspoons minced fresh ginger 1 1/2 teaspoons curry powder 1 1/2 to 2 cups vegetable broth 2 cans (15 ounces each) 100 percent pumpkin puree 1 cup canned coconut milk 1/2 teaspoon salt Pinch of sugar
Directions 1.Heat oil in large saucepan over medium heat until hot. Add onion, carrot, garlic, ginger, and curry powder. Cook until carrots are soft, 5 to 8 minutes. 2.Pour in 1 1/2 cups of broth and bring to a boil over high heat. Reduce heat to medium-low, cover and simmer for 10 minutes. Stir in pumpkin, coconut milk, salt, and sugar, and cook 2 minutes. Transfer to a blender or food processor and puree until very smooth. 3.Return to pan and heat through. Makes 4 servings. Prep: 10 minutes Cook: 20 minutes
Nutrition (per serving): 439 calories, 11 g protein, 55 g carbohydrate, 23 g fat, 0 mg cholesterol, 851 mg sodium, 11 g dietary fiber
There are many stories of people losing weight when they
change their diet to reflect a vegan lifestyle. I’m one of those people who
defies this scenario and have actually gained 30 pounds over the past couple of
years.
There are many factors for gaining weight, and most smart
diet plans call for cutting caloric intake and increasing exercise. I have
given up many times while looking to lose weight and implement a
consistent exercise plan in my life.
As stress in my life increased, so did the weight! YUCK!
What I have found is that there is very little support or
information out there for people who are ALREADY vegan and are trying to lose
weight. So I thought I would begin to blog about my weight loss and what has
worked for other friends who are vegan and looking to lose weight.
First Step:
Nutrition has to stay a top priority. I want to make sure I
am taking in the vitamins and minerals that are needed to keep me healthy! I
found a good resource online from a vegan nutritionist who has helped to
develop a vegan food intake guide.
Increase exercise. This is one of those areas that I
struggle with constantly. I currently try to do Yoga for at least 15-30 minutes
a day but other than that, exercise happens in spurts. Usually after 2-3 weeks
of a great routine life happens; I go on vacation, have to travel for work, get
sick…or any number of things that will throw off a routine.
Aerobic exercise can be really intense for me as well, and
when I do heavy aerobic exercise I end up getting short of breath or wheezy
which does not motivate me to keep exercising.
Third Step:
Motivation. Here is where I need a little help! Ready to
have some motivation just drop out of the sky. Since I know this is not likely
to happen, I am going to work on motivating myself by setting a goal of putting
up a weekly blog update. Hopefully I will be motivated to show results and
update everyone through the blog.
My goal is to lose 30 pounds by February 1, 2012 and get
back down to my favorite weight ever, 125. Any motivational tips you have are
welcome! Anyone else looking to do a little weight loss on a vegan diet is
welcome to join me – just leave a note in the comments below!
This isn’t a normal vegan blog post. The subject though is something almost everyone can relate to…STRESS.
The nasty six letter word that wrecks havoc on your energy, digestion, head, attention span, memory, appearance, confidence and anything else you might need in order to sit up straight and work a normal office job.
I’ve neglected my blogging due to stress and wanted to share some of what I have learned in dealing with a sequence of intense and overwhelming stressful situations. ((This is coming off a two-month span of some of the greatest anxiety filled moments I have experienced in my life.))
BREATHE – Sounds simple, but slow long, deep breaths, ten of them – where you breathe in filling up your stomach, then your lungs and then slowly let it all out. Under intense stress, I find that I actually hold my breath, so the word breathe becomes a mantra for me at times. You can sit and breathe deeply in absolutely any situation and you are taking care of yourself. Concentrating on your breath also gives you something specific to think about other than the 100 million other things that may be happening around you while you are breathing deeply.
EAT HEALTHY – Have small healthy snacks on hand. If you have problems with stress or high cortisol levels even small stressors like feeling hunger pains can trigger your body to release more cortisol. So if you are maxed out on stress, keep something healthy at hand like fruit, snack bars, carrots or banana chips to help satisfy your hunger and keep you from stressing out your body more than necessary.
TAKE A MENTAL HEALTH DAY – If what you are really “needing” is a day at home away from everyone and everything because you have kept yourself TOO BUSY – then take care of yourself and take that day! Read a book, put on your favorite music and dance, go for a drive and sing at the top of your lungs, or do something creative like drawing, crafting, sewing, writing…what ever fulfills you. Do this for yourself. It will relax you and give you an outlet to release some of the built up tension and stress.
AVOID ADDICTIVE TRIGGERS – For me that would be shopping. I can find an excuse to shop at any time. I can always think of some reason I NEED to go to Express, and it doesn’t matter if I lost my card (or did I put it through the shredder?) That is okay! They will look up my account for me…
When you are really stressed out stay away from your triggers (Casinos, malls, bars, strippers, whatever your trigger might be – stay away!!) It doesn’t really make you feel any better. Although, I do love the dress I splurged on and probably won’t have paid off until next year. All of that love doesn’t change the fact that there are other issues or feelings at hand that are being avoided by diving into an addictive behavior. (Ugh, I know that reality really sucks when you think about it like that doesn’t it!?!)
PUT YOURSELF FIRST – Make decisions based on what you really need. Is this really the best thing for you? Are there things you can be doing for yourself which will help? If you are always running late to a meeting, set appointments with a 15 minute cushion. So if an appointment starts at 2:30 put on your calendar that it starts at 2:15…
Budget in a 15 minute break each day to take care of your personal needs that you put off or don’t do because you feel like you don’t have time. For me this is the time to make a doctors appointment, or call to find out exactly what I need to take to the DMV to finally legally change my last name back to my maiden name. ((Oh, and while on that call I got the hours available and directions on how to get there, average wait time, etc. so I could budget enough time in my calendar.))
And, also on that note – make the list of personal things you need to take care of along side your work to do list. This way you don’t “forget” to take care of yourself.
TAKE CONTROL of the things you have control over – that is your actions and reactions to situations and events. What other people do or say are not within your control.
For me, I took control of my finances. Months after my divorce, our house is still on the market and I am paying half a mortgage and rent. (I can’t control the real estate market) So, I decided to lower my car payment and get a cheaper place to live. (I can control this.) With a few well thought out decisions, I was able to lower my monthly expenses by $400. (Now when the house sales I really can go shopping!)
As soon as I started making smarter financial decisions a series of unexpected financial gains came my way: I made $400 at a garage sale, my car dealer sent me back a $460 check because they estimated the payoff on my old car incorrectly, a last minute call for help on a photo shoot resulted in my earning $135, and I got a raise at work when I moved into a new position. Let’s just say this relieved A LOT of stress.
STIMULATION – Yes, sexual stimulation is doctor recommended for stress relief. (Not kidding here – it really was doctor recommended) It gives you one more reason to take care of yourself.
EXERCISE – Even if you only fit in 5 or 10 minutes. Keep your body moving. If this is stressful to you, do something more low impact like Yoga. Yoga is my go to exercise when under intense stress. It has the breathing exercise, body exercise, stretching, mental relaxation – all combined together.
ASK FOR HELP! – The best help I have found, advice and real world results, has been from visits to a naturopath and my chiropractor.
I recommend: Dr. Jason Bradley in Iowa City, naturopath (wish I could find a Dr. Bradley here in Des Moines!) If you are not in Iowa City, follow him on Facebook, he posts some really great information.
Hassel Family Chiropractic in Des Moines, Dr. Hassel has been tremendously helpful to me in motivation, encouragement, and checking in on how I am .
Strawberry Shortcake is my all time FAVORITE summer treat. As a vegan, the question becomes what do you put those sweet red berries on that will taste as good as angel food cake? In case you were not aware - angel food cake is packed with lots, and lots of eggs!
Before you get the cupcakes started, wash and cut your strawberries then sprinkle 1-2 TBSP of sugar over the top. Put these in the refrigerator and let the magic begin. I added some vanilla soy ice cream on the side of my dessert for the perfect addition!
Also, we have a new Des Moines area veg-friendly Facebook group, Des Veg Life. Vegetarian meet up plans in the works and much more!! (as soon as I figure out how to put a facebook link button on here I will.)
Also, as an update to the Des Moines food list you need to try:
Tacopacolypse - http://www.tacopocalypse.com They feature a vegan chorizo taco - get one this weekend at the Farmer's Market!
This Easter my sister found a really yummy bread pudding recipe. The challenge was how to make it vegan? Vegan baking is an art. If you live in Iowa and you want to see this art in action, visit Fairgrounds Coffee House in Iowa City, www.fairgroundscoffeehouse.com. I worked at this coffee shop for a summer a few years back. They have a full line of vegan bakery items. While helping to bake bread, muffins and cupcakes each day, I learned to look at the baking process differently.
The question comes up a lot from people. “How in the world do you bake without eggs?” The answer is “I substitute the egg for something healthier!”
The first thing to know about baking without eggs, is how the egg is acting or reacting in a recipe. So when you go to substitute an egg you want to make sure you use an egg substitute that will react similarly in a recipe. For example, when baking light items like cookies and muffins, substitute ¼ cup of soft silken tofu. I like using ground flaxseed with water in brownies…because then I can pretend like the brownies are really healthy. The flaxseed acts as a binding agent and helps give rise to the batter.
A great resource for anyone baking without eggs or dairy is a book by Celine Steen & Joni Marie Newman: The Complete Guide to Vegan Food Substitutions – Veganize it! Foolproof Methods for Transforming Any Dish into a Delicious New Vegan Favorite. This book has non-vegan recipes where the authors have highlighted the eggs, dairy, yogurt, etc. and wrote in the vegan substitutions you can use to make it healthier! The book also goes into how to make recipes that are soy free, gluten free, etc. A must have to any cookbook collection!
For your reference here are some common egg substitutions:
Ener-G Egg Replacer
Tofu
Applesauce
Ripe Bananas
Ground Flaxseed
Vinegar
Bob’s Red Mill Egg Replacer
Coconut Milk
Okay – now onto the good stuff! The recipe below originally called for 4 cups heavy whipping cream and 4 eggs. I think my recipe is MUCH healthier…and it came out tasting divine! (We didn’t want to stop eating it!)
Spring Bread Pudding
1 Package Soft Silken Tofu
1 largeor 2 smallRipe Banana (brown bananas are best for baking!)
2 Cups Sugar
1 tspVanilla
2 tspBaking Powder
2 CupsFresh or frozen blueberries
1 CupChocolate chips (dairy free)
1 loafFrench Bread
1.Preheat oven to 350 degrees. Coat a 9X13 baking dish with oil or non-stick cooking spray.
2.In a large mixing bowl, use a mixer or blender to whip the first four ingredients until smooth and thoroughly blended. Add baking powder and mix well.
3.Stir in the blueberries and chocolate chips
4.Cut or tear French bread into small 1 inch pieces and add to wet ingredients (my 4 year old nephew loved tearing the bread apart with me!) Let French bread sit in wet ingredients for 5-10 minutes to become saturated.
5.Pour pudding mixture into oiled baking dish and bake at 350 degrees for one hour or until toothpick comes out clean. (if you can find a spot that does not have a wet chocolate chip!)
After the dish cools you can add vegan whipped cream to the top and it tastes extra yummy. It is good with or without a topping!
My territory for work takes me across 67 counties in Iowa and up into a small part of South Dakota. In a state where hogs out number people, you sometimes get weird looks for asking what is vegetarian or vegan on a menu in the middle of no-where Iowa. I have some suggestions for your car and for fast food eating. Here are some road-tested rules for traveling.
Rule #1 – Plan ahead and Pack your Car!
Small healthy snacks for your car are essential. Don’t be tempted by the overpriced sugar filled snacks at the convenience stores. As you will see from the list below – there is always food in my car. No one goes hungry when traveling with me!
Take care of yourself before hunger ever strikes. Ideas for snacks that travel well include:
Peanut Butter (This is a necessity just in case – see rule #4)
Refillable water bottles – fill them before you leave home
Larabars or granola bars – perfect size to fit a few in your glove box!
Apples or pears
Banana chips & apple chips (kids of all ages LOVE these!)
Nuts
Carrots
Celery
Rule #2 - Know your fast food menus.
Unfortunately, you can’t walk into a fast food venue and see items marked as vegan or vegetarian. However, most fast food places have their menu, and nutrition information, including ingredients, posted on their website. The thing about Iowa and Fast food – is that the small towns all seem to have the same exact fast food restaurants. There is not a lot of variety.
Panera – Thank goodness for the black bean soup. This is my staple on the road!
Also vegan at Panera: Sourdough bread, low-fat Vegetarian Garden Soup, salads with no cheese or meat. I am not sure why – but it is really hard to get them to change up the sandwiches and make them to order. I usually stick to the soup!
Taco Bell – The Fresco Burrito has no cheese! If the Taco Bell you visit has no Fresco menu, my all time favorite is a bean burrito, no cheese, plus rice.
Taco Johns – In rural Iowa Taco Johns seem to be much more prevalent than the Bell. Unfortunately, the soft tortillas are not vegan. Go for a bean taco, no meat, no cheese. The secret here is ALWAYS look at your taco before eating. I am not sure why, but they always mess this up. The upside, is that if you are frugal like me, you take back the first taco they messed up, ask for another and get a coupon for free food the next time you visit! (If you go into a situation knowing it will be messed up – there is always a bright side to look forward to!)
Subway – You can rely on almost all of the small towns in Iowa having a Subway. There is not a lot for protein, but you can make a salad to order at Subway or get a veggie sub. The breads that are vegan include: Hearty Italian, Ciabatta, Roasted Garlic and Italian (white). The wheat and honey oat breads have honey in them.
Rule #3 – Research the Community Before You Leave Home
With so many small towns in rural Iowa we are fairly limited on our expansion of fast food variety. Many small towns have a Chinese, Japanese, Thai, or Mexican restaurant that will offer some variety if you are traveling. Although, these small places don’t always have websites to check for nutrition information ahead of time. If you are traveling wider than Iowa – some great sites to check out include:
www.happycow.comHappy Cow is a great resource for travelers and has a list of tried and true vegetarian, vegan and vegan friendly places to eat and shop in cities around the world. If I find a vegan friendly place to eat that is not listed on Happy Cow, I suggest to the owners or managers to add their restaurant as a resource for other travelers.
www.veganeatingout.com This is a helpful resource listing common fast food places and what exactly can be found vegan on their menus.
Rule #4 – If all else fails Rely on the Peanut Butter you packed in Rule #1
If you have a jar of peanut butter or nuts in your car – you have protein to get through the day. If all else fails, I dip my apples, banana chips, carrots and sometimes my fingers into the creamy goodness of peanut butter!
Here is my favorite soup recipe, Corn Chowder! For soup this recipe is fairly quick.
I made corn chowder a few times with soy milk and I ended up with those funny curdles in my soup. Nothing looks appetizing with curdles of milk in it! A friend of mine who runs a vegan restaurant suggested using coconut milk. It is now my favorite ingredient in any “creamy” based soup. This soup does not come out tasting like coconut at all. It is just wholesome and tasty. Also, a note for vegetable bouillon cubes. The low sodium cubes have really good flavor and a lot less salt!
Corn Chowder
6-10 Potatoes (I add LOTS of potatoes! You cant go wrong by adding more)
1 medium Onion chopped
2 Vegetable Boullion Cubes
4 Cups Water
1 tsp Salt
1 package Frozen corn
1 can Coconut Milk
Chop potatoes and onions into small cubes. Cook potatoes and onions in vegetable broth for 15-20 minutes. Add coconut milk and frozen corn. Simmer for another 15 minutes. Use a potato masher to mash soup – not too much – just enough to help thicken. Eat and enjoy!
If you like really thick corn chowder, you can let sit for a couple of hours or cover, refrigerate and heat up again the next evening. The soup thickens the longer it sits.
