Citrus Maple Glazed Roasted Carrots + Tahini Brown Rice

November 7, 2013 by Kathy Patalsky 17 Comments

Citrus Maple Glazed Roasted Carrots, where have you been all my life? These golden rods coated in sticky, glossy, maple-citrus sweetness do not taste like vegetables. They taste like CANDY. No really, I should've lobbied to have these babies passed out on skewers at Halloween, rather than waiting for Thanksgiving to roll around to serve these. These long skinny carrots have crispy blackened edges and tender insides that melt in your mouth and not on your fork.

And this recipe is super simple. So grab a bunch of carrots at the store, or better yet, the farmer's market, and glaze some carrots today! You will feel oh so sassy and gourmet with this platter on your table. And when holiday dinner tables need to be set, you can pull this recipe out of thin air and look like a kitchen whiz.

Kids, adults and picky eaters of all sorts will fall in love at first golden bite. Make these just once and you will forever be a roasted + glazed carrot fan. Everyone who tries these will want to finish all their veggies. Have I convinced you yet?

And a bonus side dish recipe that pairs perfectly as a base layer for these carrots: Tahini lemon short grained brown rice...

The inspiration..

Stemmed local, organic carrots..

Chop chop, and ready for glazing + roasting..

These carrots will be on my holiday table(s) this year..

And I'm pretty sure there will NOT be leftovers.

Over rice..

In a flash, your carrots go from au natural to totally sassy + glazed.

Glam carrots.

Rice too. This simple short grained brown rice (short grained is my fave!) acts as the perfect bedding for your glossy sweet carrots. The diced carrots in the rice add a subtle sweetness that compliments the savory, nutty tahini and lively lemon juice.

Carrots are rich in vitamin A and some studies have shown that cooking foods like carrots may help release some of the vitamin A to make it more easily absorbed by your body. While cooking will reduce the amount of vitamin C in most veggies, for carrots , it may help increase vitamin A. So there is a trade off.

Nutritional estimate per recipe - carrots:

Citrus Maple Glazed Roasted Carrots
makes one small platter

1 bunch of stemmed carrots (about 7-8 medium - not large - carrots) - stems removed, halved (long strips)
2 tablespoon grade B maple syrup
2-3 teaspoon extra virgin olive oil
¼ teaspoon coarse pink salt
⅛ teaspoon fine black pepper
1 satsuma or tangerine (2 round slices with peel, the rest juiced + pinch of zest)

Extra glazed: for bolder carrots, you can add an extra splash of EVOO + maple syrup. You will get more sticky pourable glaze for serving this way.

Directions:

1. Wash and scrub carrots. Remove stems and slice down the center into long strips. Extra large carrots can be sliced into quarters. Skinny carrots may be kept whole.

2. Heat oven to 400 degrees.

3. Place carrots in a dish - I used a bread loaf pan. Add the maple syrup, citrus juice, 2 citrus slices and zest, oil, salt and pepper. Toss carrots well so the coating is evenly distributed. Lightly grease a shallow baking pan or foil liner on a cookie baking sheet. Pour carrots into baking dish so that all carrots are single layered. Pour leftover glaze liquid over top carrots. Roast carrots with the two citrus slices.

4. Bake at 400 degrees for five minutes, then turn oven to broil for two minutes. Turn back down to 400 and flip carrots. Bake for another five minutes at 400 and then broil again for two minutes. Edges of a few carrots should be slightly blackened. Remove from oven, transfer to serving platter, be sure to pour excess baking dish liquid over top carrots, and serve warm.

Serving tip for the holidays: Add in some toasted pecans for an elegant accent!

Tahini Brown Rice

1 cup dry brown rice
2 cups water
½ teaspoon vegan butter or oil
2 teaspoon tahini
1 lemon, juiced
½ teaspoon mixed spice blend (salt-free) - (you can select the spice theme)
1 large carrot, diced

1. Add water, rice, pinch of salt, vegan butter or oil and carrot to a soup pot. Bring to a boil, cover and reduce to a simmer. Cook until water is absorbed and rice is fluffy.

2. Fold in the tahini, lemon juice and salt and spices. Salt and pepper to taste. Optional add-ins like a splash of maple syrup or chopped nuts can be added too.

3. Transfer rice to serving bowl. Serve warm. Store in fridge, covered for up to 3 days. Delicious cold too!

Citrus-Pumpkin Seed Crusty Spelt Brown Bread. Yeast-Free.

November 5, 2013 by Kathy Patalsky 32 Comments

Baking homemade bread is delicious and healthy with this recipe for Citrus-Pumpkin Seed Crusty Spelt Brown bread. And di I mention, totally fast and easy too? Really! You can easily speed the bread baking process up by removing the yeast. No rising time required. Just mix your dough, plop it into your bread pan, slide your pan into a steamy hot oven and watch your bread fluff up (just enough) and bake into beautiful crusty bread. I dare you to NOT snag a piece of this crust right after you remove the loaf from its pan.

Yeast-free breads have a hearty, rustic, yet still moist texture when you fill the dough with enough good-for-you ingredients like seeds, whole grains, fruit or veggie purees and more. You get fiber-ful loaves that pair perfectly with big bowls of steamy soup, smashed avocado for avocado toast and just about any meal really. I love to pair a slice with afternoon tea or lattes, warm the bread and add a slather of vegan butter and maple syrup for instant cozy food bliss...

Bread. Homemade.

Serve it any way you'd like.

My way..

Avocado Toast. This bread made the BEST avocado toast lunch. I slathered on smashed diced avocado that has been tossed in a splash of lemon juice, chili spice and pink salt. Then I added some red pepper flakes on top. I toasted my slice of bread before adding the avocado. Perfect! And totally homemade! We like that. Want to add even MORE iron and nutrients to your avocado toast? Smash ½ teaspoon of spirulina into your avocado. See recipe.

Brown Crusty Bread. This recipe uses an array of healthy ingredients like homemade applesauce, fresh citrus and zest, fiber-rich bran, iron-rich blackstrap molasses, a touch of sweetness from agave or maple syrup, a kiss of cinnamon, healthy fat virgin coconut oil and sprouted spelt flour (although feel free to try out flour substitutes, regular spelt works too).

You may not have blackstrap molasses on hand. But yes, that 1 tablespoon is important! And trust me, go buy a bottle of this dark black sweetener and use it in all your grain breads, pumpkin muffins and cookies this fall and winter. Even BBQ sauces and chili recipes love this stuff.

Molasses browns the color of baked goods and also gives a very unique and distinctive sweet yet earthy tone. It tastes like fall to me. That is the only way I can describe it! Molasses adds that signature flavor to gingersnap cookies and bran muffins too.

Molasses is rich in iron, which is great news for vegans who need to watch out for their iron intake. Females ages 19-50 should be getting about 18mg of iron a day.

Vegan iron-rich foods include:
Spirulina (1 tsp): 5 mg
Cooked soybeans (½ cup): 4.4 mg
Pumpkin seeds (1 ounce): 4.2 mg (also in this recipe!)
Quinoa (4 ounces): 4 mg
Blackstrap molasses (1 tbsp): 4 mg
Tomato paste (4 ounces): 3.9 mg
White beans (½ cup) 3.9 mg
Cooked spinach (½ cup): 3.2 mg
Lentils (4 ounces): 3 mg
-source

One slice of this bread has about 12-15% RDA iron, depending on which flour you use. If you want to boost that even more, substitute 1 tablespoon of molasses for one of the tablespoon of agave/maple sweetener.

Yeast-Free. Yeast free breads do not have the same fluffy texture as a yeasted bread. But if you fill the dough with enough fiber they become these moist, nutty, grainy, rustic slices that are cravable! This bread tastes like it was baked in a tiny cottage somewhere in a magical forest or maybe a countryside Bed & Breakfast. Warm from the oven.

GF. If you go with gluten free substitutes for the flour and bran, your bread will be noticeably crumbly, (but still delicious). Add some ground flax seeds to improve the binding. Or add 2 teaspoon Xanthan gum to the dough for further binding power.

Bread & vegan butter + grade B maple syrup:

Avocado Toast..

My favorite taste test was via avocado toast for lunch..

But don't forget those red pepper flakes!..

Citrus-Pumpkin Seed Crusty Brown Bread
vegan, makes one loaf - 9 thick slices

Blended liquid mixture: -- you should have just under 2 ¼ cups liquid total
1 cup applesauce - or another fruit puree sauce* (homemade recommended)
1 medium juicy orange, peeled + pinch of citrus zest**
3 tablespoon water
1 tablespoon blackstrap molasses
¼ cup agave or maple syrup
1 tablespoon coconut oil, extra virgin (melted)

Dry:
1 cup + 1 tablespoon wheat bran (substitute with oat bran or oat flour if desired.)
2 ½ + 1 tablespoon cups sprouted spelt flour, organic (substitute plain spelt or wheat flour or a gf blend if desired)***
½ teaspoon pink salt (sub plain salt)
⅛ teaspoon cinnamon
1 tablespoon baking powder

Optional: 1-2 tablespoon vital wheat gluten or 2 teaspoon ground flax seeds for additional binding
Fold-in: ⅓ cup raw pumpkin seeds (salted/sprouted used) + 1 tablespoon topping

*Fruit Puree: I used homemade raw applesauce first but also found success with a homemade cooked applesauce, strawberry puree (yum!) and an apple + pear raw sauce.
**Orange: If you do not have a blender or food processor that can smoothly puree a whole peeled orange, you can substitute with ½ cup orange juice + an additional scoop of bran to compensate for the lost fiber
***Flour: You can try a spelt, wheat or gf variety of all purpose flour. Whole grain or sprouted grain flour is advised for this bread.

Directions:

1. Preheat oven to 415 degrees.

2. Grease a bread loaf pan (9" x 5") with a spray oil.

3. Combine all the dry ingredients: flour, bran, salt, baking powder, cinnamon and optional vital wheat gluten or ground flax seeds in a large mixing bowl. Set aside.

4. In a blender or food processor, blend the following: fruit puree/sauce, orange, molasses, agave or maple syrup, coconut oil. Note: I advise making homemade applesauce for the puree. Add one large apple, chopped roughly, a few teaspoons of lemon juice, plus enough water to blend, usually 1-3 Tbsp. Then a pinch of cinnamon. I blend that apple sauce the "wet" ingredients. (Homemade applesauce instructions here.) The total liquid that you should end up with should be just under 2 ¼ cups.

5. Pour the liquid mixture into the dry bowl and fold until everything is combined and a light and fluffy dough forms. Fold in the pumpkin seeds. If you like working with a drier dough, add in another few spoonfuls of flour. Flour brands vary greatly and will change the dough texture a bit. I loved the success I found from Sprouted Spelt
.
6. Lightly spray top of dough with oil. Sprinkle 1 tablespoon pumpkin seeds on top.

7. Bake at 415 for 20 minutes. Reduce heat to 375 and bake for an additional 25-30 minutes. Even if the bread looks done, keep baking for the full amount of time because you want that center to be baked through.

8. Pull from oven and cool a few minutes before removing from pan. Serve right away or cool for easier slicing. Store on the countertop, covered for up to 2 days. After that, place in freezer to store and re-toast to serve. For easier serving of frozen leftovers, slice bread before freezing.

Estimated nutritional info per thick slice if 9 slices per loaf:

I tested this recipe many times to make sure it works for you. Each loaf had its own unique personality, as bread tends to do, but I hope it works for you! Please give it a try and let me know how it went! Final test kitchen loaf. Tried a creative strawberry puree and plain spelt flour here..

My Fave Vegan Coffee Shake: Walnut. Cinnamon. Mocha.

November 3, 2013 by Kathy Patalsky 123 Comments

This Walnut-Cinnamon-Mocha Coffee Shake is frosty bliss in a glass. Creamy cool almond milk and rich coffee bean ice cubes blend with swirls of cinnamon, nutty rich walnuts and cacao. This vegan shake tastes like a rich, creamy "milk"shake, but this spoonable smoothie is quite healthy!

Raw walnuts add fiber and healthy omega-3 fatty acids, cinnamon warms, cacao powder adds antioxidants and a frozen banana adds potassium, fiber and natural sweetness. Coffee-lovers, (or coffee ice cream lovers!) try this chilled out version of your beloved beverage. Recipe + coffee machine giveaway!..

Custom cubes. Vanilla almond milk and sweetened espresso..

My Brew Station: Nespresso Pixie.

Nespresso and an occasional French press, those are the two ways I make coffee at home. I stick to my lemon water tea as my morning beverage of choice and add in espresso beverages once in a while. For me, coffee tastes so much better when it is an occasional treat rather than an everyday, must-have habit. It took me a long time to kick my two lattes a day habit at Starbucks, so I am pretty happy with my less dependent relationship with caffeine. (Enter my Nespresso machine giveaway below!)

I was so happy to attend the Beverly Hills Nespresso store opening.
Party host: Tim Gunn! Love him.

Coffee Shake: Walnut Cinnamon Mocha
vegan, serves 1-2

5 "coffee" ice cubes, sweetened (about 1 cup loose cubes)
5 non-dairy milk cubes (almond milk used) (about 1 cup loose cubes)
2 water ice cubes (or for stronger coffee flavor, 3 more coffee cubes)
1 large frozen banana
½ cup non dairy milk (add more as needed to blend)
¼ teaspoon cinnamon
2 tablespoon raw walnuts, chopped (about 1 small handful)
1 teaspoon cacao powder

Options:
* Add any "coffee syrup" flavor can be added (hazelnut, vanilla, pumpkin spice)
* vanilla bean instead of cacao
* For a richer "milkshake" substitute coconut milk in place of the added non-dairy milk for ice cubes
* Add 1 tablespoon pumpkin and ⅛ teaspoon pumpkin pie spice for a pumpkin spice latte shake

Directions:

1. To make your coffee cubes, you can either freeze strongly brewed coffee that has been sweetened to your preference in ice cube trays. Or use espresso. If using espresso, I would water down each shot of espresso with one shot of water, then add sweetener to taste. These will be your coffee cubes in your shake.

2. Blend the ice cubes and all other ingredients in a blender until thick, creamy and frosty. Serve right away.

Nutritional info per recipe:

GIVEAWAY: Win a Nespresso Essenza.

Nespresso. I love my Nespresso! I keep hoping that they will take a leap in the "tea" direction and make fine tea pods and maybe even a matcha tea pod. Their espresso pods are fantastic. Smooth, rich flavor, never bitter.

Paris. I will never forget the first time I stumbled into a Nespresso shop. My (future) husband and I were on our first duo trip together in Paris. We were laughing and wandering around the dark silver-colored cobblestone streets, into random stores, among a wide throng of other pre-New year's Eve shoppers. We found this tiny shop with hoards of customers. We wandered in and saw these futuristic-looking coffee machines everywhere, shiny silver and matte black in color, and these strange rainbow-colored shimmering pods all around us. Coffee! We were always looking for more coffee in Paris. But after scoping out the store we noticed that this was not a typical coffee shop and everyone, we thought, was a member of some fancy coffee club. Oops, had we wandered into a members-only club? I was tempted to taste test one of the pods as I saw one lady doing, but my nervous companion rushed us out. I snagged a brochure and later looked up what exactly this "Nespresso" company was.

Cut to a year later .. Our first big purchase as a married couple was a Romeo Nespresso machine. Paris at home as we finally joined that super "secret" club. Enter below and you might get a taste of Paris too!..

Love giveaways? Enter my Finding Vegan "50" Giveaway too!

Smashed Sweet Potato Fritters, Pistachio-Pumpkin Seed Crusted

October 30, 2013 by Kathy Patalsky 25 Comments

This recipe makes me swoon. Sweet potatoes are easily one of my favorite foods ever and this recipe really celebrates the simplicity of the sweet potato. These Smashed Sweet Potato Fritters are crusted in crushed pumpkin seeds and pistachios and very lightly fried in virgin coconut oil, the sultry coconut flavor is intoxicating. The clean flavors of this vibrant appetizer, snack or light lunch shine through. Add a drizzle of easy tahini or chipotle mayo on top and serve these toasty bites warm from the sizzling skillet. Make these and get your cozy on. Perfect as a fall party appetizer too!..

THIS. Is a new favorite recipe of mine..

Elegant meets rustic meets super easy kitchen work..

Hi there pretty fritter. That sauce looks quite fetching on you.

Perfect for parties or home alone snacking. I had this plate for lunch one day and was quite blissful after my feast.

Such a simple recipe for such a satisfying result!

Pretty green pistachios, all ground into green, pinkish and lime colors..

Comfort food. Yes. Please.

Yes, yes, I know there are lotsa photos. But really, I can't help myself. I'm a sweet potato-lover and proud of it.

Healthy bites! Vitamin A, fiber, potassium. Sweet potatoes are a feel good food. Add some mineral and healthy fat rich pumpkin seeds and pistachios, plus a light sizzle of healthy fat coconut oil and this yummy bite is your new fave bite.

Pumpkin who? Pass me a sweet potato.

Smashed Sweet Potato Fritters, Pistachio-Pumpkin Seed Crusted
vegan, makes 12 small fritters

2 medium sweet potatoes, diced
¼ cup pumpkin seeds
½ cup raw pistachios
virgin coconut oil for (very light) frying

Sauces:

Creamy Tahini-Maple:
1 tablespoon tahini
1 teaspoon maple syrup
2 teaspoon lemon juice
pinch of s&p and garlic powder

Chipotle Mayo:
1 tablespoon vegan mayo
⅛ teaspoon chipotle or chili powder
½ teaspoon agave or maple syrup

Directions:

1. Peel and dice your sweet potatoes.

2. In a food processor or blender, process your seeds and nuts until fine, yet still slightly coarsely ground.

3. In a wide, deep skillet, add the diced potatoes. Fill skillet with enough water to cover the potatoes. Turn heat to high and boil until the potatoes are tender, but not falling apart. Fork-slice tender is perfect.

4. Drain the water from the skillet and add a pinch of salt and pepper and optional chili powder. Saute the potatoes for 1-2 minutes over medium heat just to dry them out a bit and dry out any excess water. The potatoes may stick and brown a bit on the edges, just scrape them up with a spatula. Turn off heat after a few minutes and transfer potatoes to a bowl. They should be quite tender and slightly caramelized now.Very lightly mash the potatoes using a fork. Keep a few cubes in tact, but mash about half the cubes. Allow potatoes to cool a few minutes before handling.

5. Using your hands, scoop 2-3 tablespoon of potatoes and press them together to form small fritters. Coat the fritters in your nut/seed mixture by dipping them and pressing the coating into the fritters. Try not to handle the fritters too much since they are still delicate and soft. A quick dunk into the seed/nut coating on both side and roll along the sides should do it. The potato fritter is naturally sticky. Form your fritters, place on a plate, ready to fry.

6. Wipe the skillet clean of any potato residue and add 1 tablespoon coconut oil. Turn heat to medium-high. When oil is hot, add fritters to pan and "fry" for a very quick 30-60 seconds on each side and remove from the pan. You just want to toast and brown the seeded coating since the potato is already cooked and warm.

7. Whip up your sauce(s). You can drizzle using a fork or a squeeze container. I simply use a plastic baggie with one corner sliced off to create a squeeze tip.

8. Serve these fritters toasty warm. Enjoy!

Leftovers: store covered in the fridge and re-heat in a warm oven.

Half-mash the cooked cubes..

Super yummy without sauce too!..

Cinnamon-Graham Pumpkin Cookies or Crackers.

October 26, 2013 by Kathy Patalsky 17 Comments

Graham flavored goodies remind me of being a kid. All cozy and happy, munching on crispy, wafer-thin graham crackers after school. Maybe some peanut butter and jam smashed between two golden, crispy layers. Crumbs everywhere. And not a care in the world. What crumbs? Who cares. These crackers are amaze. Munch munch crunch.

All that carefree happiness squeezed into one flavor: graham. Well actually, graham flour. This cozy fall cookie recipe reminds me to get crumbs everywhere (and not worry about the mess.) Today my one base dough recipe squeezed out three yummy versions..

One..

Two..

Three.. Those same cookies, but with walnuts and using unchilled dough to get more "spread" factor...

Graham Flour. I (finally) realized that graham flour is not just what "graham crackers" are made out of. It is not just a flavor, but actually a specific type of flour. News to me! I thought graham crackers were just cinna-spiced, sweet, crispy squares that made "graham" a flavor. Nope, graham flour is a real thing all on its own. No crackers needed.

Graham flour is made from 100% Whole Grain Hard Red Spring Wheat. Processing: "graham flour is made by grinding the entire wheat berry including the bran." Bob's Red Mill: "Graham Flour is coarsely stone ground whole wheat flour made from U.S. #1 dark northern spring wheat." You can buy graham flour at most health food stores. I know Whole Foods will carry the Bob's Red Mill brand.

So last week I bought some graham flour to experiment with. I found that even though it has a very fine, powdery consistency, it is quite heavy and absorbs a generous amount of moisture. Graham flour is a hearty, rustic flour that gets its unique flavor from the whole grain processing.

Cookies. Or Crackers. I was thrilled when my experiment to smash the cookie dough and bake it actually worked to make graham crackers. They are a bit on the tender, moist side. Bake a bit longer or at a higher temp to boost the crispness.

These Cinnamon Graham Pumpkin Cookies are soft and pumpkin-infused with a hearty, rustic cinnamon-graham texture. Warmly spiced with cinnamon and nutmeg, accents of vanilla bean, molasses and either walnuts or dark chocolate chips folded in. These vegan cookies are subtly sweetened using coconut sugar, which has a dreamy caramel flavor. Coconut sugar --> try it! (It was on sale at Whole Foods last week!)

Cookie Inspiration? My fave little cafe here in LA, Urth Caffe has a vegan chocolate chip cookie that tastes like it has some graham flour accents. I loved the combo of graham and chocolate chip so here is my pumpkin-spice spin.

These cookies, I found, are perfect for dunking! Perfect paired with chilled almond milk or a warm mug of coffee, tea or hot cocoa. Or a hot pumpkin mug. Warm up a mug, prep for afternoon tea time or add a plump cookie to your evening cocoa mug.

Totally dunkable!..

Cinnamon Graham Pumpkin Chocolate Chip Cookies
vegan, makes 12-14 cookies

1 cup graham flour
⅓ cup spelt flour (or white flour)
¼ teaspoon salt
3 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
¼ teaspoon nutmeg (or try ginger powder)
1 cup coconut sugar
1 tablespoon blackstrap molasses*
1 teaspoon vanilla extract
3-4 tablespoon melted virgin coconut oil
1 cup pumpkin puree, unsweetened
1 teaspoon apple cider vinegar
fold in: ¾ cup semi-sweet chocolate chips, vegan or raw walnuts or another add-in

* The molasses adds a very important accent flavor, but if you do not have any you could substitute with brown rice syrup, dark agave or grade B maple syrup if needed.

Directions:

1. Preheat oven to 400 degrees.
2. Combine flours, salt, baking powder, nutmeg, cinnamon and baking soda in a large mixing bowl.
3. Fold in the sugar, pumpkin, vanilla, oil, almond milk, molasses, vinegar. Fold until a dough forms. Fold in the chocolate chips.
4. You have two options here. 1) Place the dough in the freezer for 5-10 minutes to firm up a bit so that you can easily roll into tight dough balls. These cookies will not spread as much in the oven - like the chocolate chip cookies in the photos. 2) Slightly chill the dough in the freezer for just 1-3 minutes to firm up enough to easily roll loose dough balls. This fresh dough should be a bit fluffier than chilled dough, producing a fluffier, more spread cookie - like the walnut version in the photos. Troubleshooting: If your cookies do not rise or spread enough you may want to add 1-2 tablespoon almond milk to loosen the dough a bit. Also make sure you are using fresh baking soda and powder. Add a few more pinches of each to ensure more rise and fluff.
5. Roll dough into balls and place on well-greased baking sheet. I used a coconut oil spray.
6. Bake at 400 degrees for 10-12 minutes. Cookies will firm up significantly after they cool a bit. They will be very delicate when first done. Larger cookies may need a few more minutes (12-15), and smaller cookies 8-10 minutes.

Crackers --> Moist Cinna-Pumpkin Graham Crackers: To make this recipe into crackers simply fully chill and roll out the dough on a floured surface to ⅛" thick. Place thic dough on a well-greased baking sheet. Bake at 400 degrees until edges crisp and brown - usually about ten minutes. For crispier crackers, bake at 415 degrees. If you are having trouble rolling out the dough, add another few pinches of graham flour. Another tip: these crackers are a bit crumbly, so boost the binding factor by adding in 1Tbsp of ground flax seeds or 1 tablespoon vital wheat gluten if you'd like. Crackers from cookie dough!

Bumbly-Topped Blueberry Muffins. Gluten Free & Classic Versions.

October 22, 2013 by Kathy Patalsky 29 Comments

These vegan Bumbly-Topped Blueberry Muffins are an easy new favorite recipe. They might seem like any ordinary blueberry muffin, but they have one secret new ingredient I love adding to my baked goods. Give these fluffy, dense, silky yet bumbly-topped muffins a try! Classic and gluten free recipe versions ahead!..

Bumbly-topped!..

Fluffy & textured!..

With lots of blueberries, I do not dare skimp on the blueberries in this family. Lots of berries. That is the best part according to my husband.

Maple syrup & maybe some vegan buttery spread on top..

With a side of a cute kitty cat to cuddle..

So. My secret ingredient: Potato Flour! Yup, naturally gluten free, (Bob's Red Mill) Potato Flour. I adore the smooth, dense, silky texture and tone that potato flour adds to baked goods. Another secret ingredient: vital wheat gluten. It helps to bind the batter and thicken it so that everything stays together and has a fluffy cake-like, yet scone-like texture.

I made two versions of this recipe. The first uses classic wheat flour with some nutty spelt flour and vital wheat gluten to bind and thicken the texture. The density really holds up and the gluten gives the muffins some body that doesn't sink or wilt at all when the muffins cool. I love this version and so did my taste testers! OK, when I say taste tester, I mean my husband.

The gf version..

Gluten-Free Version. I don't mind gluten in moderation, but if you are gluten sensitive, you can easily make these muffins using my favorite gluten free flour in place of the wheat and spelt: homemade oat flour using rolled oats. I love using homemade oat flour for my gf baking. To Make: Simply grind whole rolled oats in a Vitamix or food processor until powdery. A regular blender may work too.

I was surprised and thrilled by how delicious the gluten free version came out! The potato flour still adds a rich cake-y texture and my frozen berry trick (see recipe directions) to thicken and firm up the batter works well to keep things fluffy. I love both versions and the subtle differences of each. So I included both recipes in full below.

I like my muffins with vegan buttery spread + grade B maple syrup. Like pancakes. Only not. Only better?.. Maybe!..

GLUTEN-FREE version:

Bumbly-Topped Blueberry Muffins
vegan, gluten-free, makes 1 dozen standard muffins (or try round scones too using a baking sheet)

½ cup organic potato flour (Bob's Red Mill used)
1 ¾ cups homemade oat flour (made from grinding whole rolled oats into flour)
*more flour is used here (compared to classic) because you omit the vital wheat gluten and the oat flour is very fluffy/airy when measured)
¼ cup organic virgin coconut oil, melted
1 tablespoon flax seeds
¼ teaspoon salt
1 tablespoon baking powder
¾ cup homemade applesauce (or sub with store bought .. although fresh works best since it is rich in apple pectin)
2 teaspoon apple cider vinegar
⅛ teaspoon cinnamon
½ teaspoon vanilla extract (optional)
1 cup non-dairy milk, warmed
1 cup sugar
*I have experimented with a wide variety, all working beautifully (try sucanat, coconut sugar, basic dry vegan sugar, natural cane sugar, agave syrup or a blend.)
1 cup frozen wild blueberries (or freeze your own fresh berries - you want them to be frozen when added)

Directions:

1. Preheat oven to 420 degrees. Grind whole rolled oats into flour. Add the flax seeds to thIS oat flour mixture grind in blender - this will grind flax seeds with the oats. Pour oat + flax mixture into a large mixing bowl.

2. Make your homemade applesauce if making homemade. Add the apple cider vinegar to the applesauce and blend about a minute to make fluffy. Set aside in blender.

3. Add baking powder, salt and cinnamon to the flour mixing bowl. Blend together.

4. Warm non-dairy milk in microwave along with the coconut oil, vanilla extract and sweetener.

5. Add the warmed liquid to the flour mixture and blend well until a thick dough-like batter forms.

6. Pour the applesauce mixture into batter bowl and fold well until a fluffier (but still quite thick) batter forms.

7. Fold in the frozen berries. This will firm up the batter into a very fluffy dough since the cold berries harden the coconut oil in the batter. You will be able to easily scoop out the batter in thick mounds.

NOTE: If your dough seems heavy and dry, you may need to add another ¼ cup non-dairy milk or applesauce. You want the muffin batter/dough to be about the consistency of a fluffy cookie dough. Scone-like. You should be able to scoop it out in thick mounds. But you also want it to be very wet.

8. Grease your muffin tins with coconut oil and add heaping mounds of dough to the muffin tins. Top with a spray of coconut oil and pinch of sugar (optional).

9. Bake at 420 degrees for 20 minutes. Then reduce to 400 and bake for an additional 10-15 minutes. The tops will brown and the edges will turn a bit dark brown when they are close to done. The muffins firm up as they cool, so do not let a doughy texture fool you. That is just the potato flour. After 25-35 minutes they will be done.

----

Bumbly-Topped Blueberry Muffins - classic version
vegan, makes 1 dozen standard muffins (or try round scones too using a baking sheet!)

½ cup organic potato flour (Bob's Red Mill used)
½ cup sprouted grain spelt flour (or use regular spelt or any whole grain flour you'd like)
¾ cup white whole wheat flour
⅓ cup organic virgin coconut oil, melted
¼ teaspoon salt
1 tablespoon baking powder
½ cup homemade applesauce (or sub with store bought .. although fresh works best since it is rich in apple pectin)
2 teaspoon apple cider vinegar
2 tablespoon vital wheat gluten
⅛ teaspoon cinnamon
½ teaspoon vanilla extract (optional)
1 cup non-dairy milk, warmed
¾ - 1 cup sugar
*I have experimented with a wide variety, all working beautifully (try sucanat, coconut sugar, basic dry vegan sugar, natural cane sugar, agave syrup...)
1 cup frozen wild blueberries (or freeze your own fresh berries - you want them to be frozen when added)

Directions:

1. Preheat oven to 420 degrees.

2. Make your homemade applesauce if making homemade. Set aside in blender.

3. Add flours, baking powder, salt, cinnamon and vital wheat gluten to a large mixing bowl. Blend together.

4. Warm non-dairy milk in microwave along with the coconut oil, vanilla extract and sweetener. You want the to be roughly the same temperature so that the coconut oil doesn't chill and harden.

5. Add the warmed liquid to the flour mixture and blend well until a thick dough-like batter forms.

6. Using a blender, blend the applesauce and apple cider vinegar. Blend so that it is nice and fluffy, whipping some air into it. Spoon into batter bowl and fold well until a fluffier (but still quite thick) batter forms.

NOTE: If you have used drier/grainier flours than in the recipe you may need to add another ¼ cup liquid. You want the muffin batter/dough to be about the consistency of a fluffy cookie dough. Scone-like. You should be able to scoop it out in thick mounds. But you also want it to be very wet.

8. Grease your muffin tins with coconut oil and add heaping mounds of dough to the muffin tins. Top with a spray of coconut oil and pinch of sugar (optional).

9. Bake at 420 degrees for 15 minutes. Then reduce to 400 and bake for an additional 10-15 minutes. The tops will brown and the edges will turn a bit dark brown when they are close to done. The muffins firm up as they cool, so do not let a doughy texture fool you. That is just the potato flour. After 25-30 minutes they will be done.

Cool a bit and serve warm. Store on the counter, covered for up to a day or store in the freezer for longer periods. Warm to serve.

60-Second Applesauce. Raw or Simmered + Maple-Cinnamon.

October 21, 2013 by Kathy Patalsky 12 Comments

This 60-Second Applesauce with hints of cinnamon and maple is perfect for those times when you crave a super healthy sweet treat, or for when you may need some applesauce for baking purposes or other recipes and only have whole apples on hand. This is a quickie must-see recipe with a cute story that inspired me to try it..

Raw..

Simmered:

When life hands you apples. Makes applesauce.

In the Aisles Inspiration.. So I was in Whole Foods the other day, browsing in the baking aisle, comparing my oat brans from wheat brans when a mother and son came galloping down the aisle. The mom grabbed something from the grains section as her young son lingered behind her, having spotted something on the shelves.

"Applesauce! Applesauce! Mom look, applesauce!" He squealed with a passionate yearning in his tiny voice. The mom ignored him for a few seconds.

"Mom, can we get this please! Puh-leeeez! Applesauce!" It was like he had struck gold after digging in the mines for ten years. He was shouting the way I shout when I spot vegan cookies at a mainstream bakery. Finally his mom chimed in, very casually, without even looking away from the cereal box she was holding and scanning with her eyes..

"No no hunny. That stuff has preservatives in it, we make our own."

I silently nodded my head in approval, just about ready to spin around and give this stranger a big thumbs up sign. I restrained myself and we parted ways.

And the moral of the story.. 1) I found it adorable that this tiny boy craved applesauce the way most kids crave candy! He was blissful at the sight of it. 2) That little boy made me crave applesauce! Something I probably haven't craved since preschool. 3) His mom inspired me to get in the kitchen and try homemade sauce. Something I have actually never made before.

Two versions: I love a slow-simmered applesauce, rich with baked apple flavor, but I wanted to try two verisons: raw and simmered. Both using my Vitamix. This recipe worked beautifully and it is just one more thing I now love making in my Vitamix.

Simmered or Raw. Blended raw, this applesauce takes 60 seconds to make. The raw version has a bright and slightly tart flavor to it from all that fresh apple pectin and raw lemon juice. If you want a mellower, silkier, simmered applesauce (which tastes more like the kind you might buy at the store) all you have to do is simmer it on med-high for 1-2 minutes, stirring constantly. Pour, cool and enjoy.

60-Second Applesauce
vegan, makes 1 ½ cups

2 large apples, organic (any variety will work, the flavor will vary based o the sweetness and tartness of apple variety)
a few pinches of cinnamon
1 teaspoon lemon juice (optional - keeps sauce from over browning if not using right away + adds a tart accent)
½ teaspoon maple syrup
2-4 tablespoon water (add to taste to achieve desired consistency)

Directions:

1. Roughly chop your washed apple. Squeeze lemon juice and strain away seeds.
2. Add apple, lemon, water, cinnamon and maple to blender like a Vitamix. Blend from low to high for 30-60 seconds. Or until your blender purees everything. For fastest blending, use a high speed blender. In a less powerful blender you may need to add additional water to blend.
3. For raw sauce, pour and serve. Or pour, cover dish and chill in the fridge - serve when chilled.
4. For simmered sauce, pour applesauce mixture into a small sauce pot and simmer on med-high for about 1-2 minutes, stirring constantly. Add additional spices or a few drops of vanilla extract if you'd like. Pour into serving dish, and chill in the fridge until ready to serve.

Raw applesauce should be eaten same day. Simmered applesauce can be stored, covered in the fridge for 1-3 days.

The simmered sauce becomes a bit thinner, silkier and less textured...

Caramel Apple twist? This sauce would be kinda amazing drizzled with some vegan peanut butter caramel! Like this..

*disclosure: This post contains a Vitamix affiliate link. Ready to buy the best blender ever? Get free shipping by using my link!

Peanut Butter Cup Pie. (Or Almond Butter Cup.) No-Bake Dessert.

October 18, 2013 by Kathy Patalsky 38 Comments

If anyone says to you that vegans don't know how to party when it comes to desserts, just send them this recipe post. Or better yet, serve them up a slice of this velvet-y rich Peanut Butter Cup Pie and taste-test them into agreement. Vegan desserts rock.

This Pie. If you love peanut butter cups. (Or almond butter cups!) And really, who doesn't? Take your love one step further and turn those flavors into PIE. This Raw, Vegan, No-Bake Peanut Butter Cup Pie is rich and decadent with two layers of coconut-cashew chocolate fudge and one nutty sweet peanut butter layer. Actually, I used almond butter instead of peanut butter for my pie - but either nut butter will work. You could even use cashew butter, sunflower butter or macadamia nut butter. The point is that each bite combines rich (and I mean rich!) chocolate flavor with some creamy nut butter. An easy walnut-date crumble crust completes this dessert...

Restaurant Style Dessert. This is the type of decadent dessert you might order in a restaurant and share with friends. A few bites and you are OUT. Defeated by rich chocolateness. Just a small sliver is a perfect serving size. This pie really is like biting into a peanut butter cup! So you have been warned, this pie serves a crowd. Or store in the fridge (sealed tightly) for up to about 5-7 days tops. It will dry out a bit if not eaten that first day. And it may even freeze well since it is high in fat. I have plenty of leftovers that I am going to freeze.

My advice, make this for your next pot-luck, dinner-party, bring-something-yummy event. Slice up these chocolate-nutty-filled layers and serve to friends because 1) everyone will love you for it, 2) want the recipe and 3) invite you to every single party they have, ever.

Raw. So it is very heard to find raw peanut butter. You can buy Raw Wild Jungle Peanut Butter but it is pretty pricey. So to make this truly raw you may have to do the almond butter option like I did.

The calorie tag? If you slice 16 sliver servings - a sliver is all you need - you can enjoy this decadent dessert for around 300 calories. Not bad considering one serving of coconut milk ice cream usually clocks in at around 290 calories. (I'm not a huge fan of calorie counting, but it is nice to know what you are getting into.) So those slivers look like this..

..Yes that IS a lot of fat. But it is good fat. Nut oils galore. GOOD STUFF: omega-3-rich raw walnuts, raw antioxidant-rich/heart-healthy cacao powder, raw nut butter and organic natural raw sweeteners. Treat yourself (and maybe some lucky friends) to this one!..

Peanut Butter Cup Pie (Or Almond Butter Cup Pie!)
vegan, makes one pie

3 cups soaked/drained raw cashews, (soaked in salted water overnight - about 2 ⅓ cups pre-soaked/dry nuts)
½ teaspoon vanilla extract (or sub with a real vanilla bean)
⅓ - ½ cup agave syrup (organic raw blue agave used)
¼ cup coconut oil, extra virgin/raw (softened or melted)
3-4 tablespoon cacao powder (adjustable, based on how rich of a chocolate taste you'd like, I used 4 Tbsp)
½ teaspoon pink salt
3+ tablespoon warm water (if needed to loosen blend)

additional 1 tablespoon melted coconut oil for top chocolate layer

Filling: ⅓ cup (raw almond or peanut) butter + 3 tablespoon agave syrup

Crust: 2 cups raw walnuts + 2 large medjool dates (pitted) + pinch of salt

subs: You could sub the agave with real maple syrup. Sub pink salt with regular salt. And if you'd like sub the nut butter with any nut or seed butter.

Directions:

1. Soak cashews overnight, or at least 6-8 hours. They should be soft and enlarged and bendable, The halves should fall apart easily.

2. Crust: In a high speed blender or food processor, process the walnuts, salt and dates until fine and crumbly. Scoop out crust mixture into a well-greased pie dish. I grease with coconut oil. Press the mixture into the dish using your hands until a thick, smooth crust forms. Place in fridge until needed.

3. Filling: Add the cashews, water (start wit 3 Tbsp), coconut oil, agave syrup, cacao, salt and vanilla to blender or food processor. Blend until smooth. This may take some time and since the mixture will be quite thick you will need to stop and scrape the sides of the container to thoroughly blend the entire mixture. (Note: If you are having a really tough time blending, you may not have soaked your cashews long enough. You can quick fix this by adding in a bit more water or non-dairy milk -- however your pie might not firm up as much as you'd like. Add another splash of melted coconut oil may help with that.)

4. Pour ½ of the chocolate filling mixture over top the slightly chilled crust. Using a spatula, smooth out the chocolate into an even layer. Place in the freezer.

5. Warm the nut butter with the agave, you can do this in the microwave or using a small sauce pot. You want the nut butter filling to easily pour into the pie dish just enough so that you can smooth it into an even layer. Pull pie from freezer and pour nut filling over top bottom chocolate layer. Place pie back in the fridge or freezer.

6. The last step is to slightly re-blend the remaining chocolate mixture with the 1 tablespoon added oil. This basically makes that top layer a bit more sturdy upon cooling, and re-blending with this melted oil loosens the chocolate for easy pouring too. Pull your pie and pour that top chocolate layer over top, spreading with a spatula since it will still be very thick to "pour." Smooth evenly with elegant swirls.

7. Place the pie in the fridge to cool for at least 4 hours - overnight is best for a firm, easily slice-able pie.

Serve chilled - add a half of a vegan peanut butter cup on top as garnish.

One Skillet Meal: Pumpkin-Pistachio Kale Fried Rice Bowl + Maple Tofu

October 16, 2013 by Kathy Patalsky 44 Comments

I love a one-skillet wonder meal. And this fall-inspired recipe has all my favorites twirled together in one big, steamy, cozy rice bowl. Pumpkin-infused short-grained brown rice, sweet onions, bright green pistachios, crispy maple-accented tofu cubes, warming spices, fresh citrus and of course .. some kale in there too! If you are using leftover cooked brown rice you can easily whip this up in under twenty minutes. Healthy fast food for fall!

Pumpkin Rice. I love pumpkin rice. Rice that has been tossed with pumpkin puree and turns a golden orange color. Another fave pumpkin rice recipe to try:

Pumpkin Apple Harvest Rice

But for today, dive into this comfort food bowl. This vegan meal is delicious served as a hearty lunch or delicious healthy dinner. Gluten free too!

Pumpkin-Pistachio Kale Fried Rice Bowl with Maple Tofu Cubes

By Kathy PatalskyPublished 10/16/2013
This flavorful skillet-sizzled entree bowl combines pumpkin rice with veggies and maple tofu cubes. Meal in a bowl!

Ingredients

1 ¾ cups cooked brown rice, short grain used
3 tablespoon raw pistachios, roughly chopped or kept whole
1 small sweet onion, chopped
1 ½-2 cups kale, stems removed + roughly chopped
½ orange, squeezed for juice
½ orange, peeled and sliced into cubes or segments
1 teaspoon orange zest
4 tablespoon pumpkin puree, unsweetened
⅛ teaspoon salt
⅛ teaspoon black pepper
optional: 1 clove garlic, chopped
for pan: 2 teaspoon extra virgin olive oil - or extra virgin coconut oil
1 teaspoon maple syrup
1 ½ cup tofu cubes, firm (drained, squeezed dry with paper towel)

Instructions

Heat 1 teaspoon of the oil in a skillet over high heat. Add the chopped onion and saute for 2 minutes. Add the pistachio nuts and saute for another minute until they toast a bit in the hot oil.
Add in another ½-1 teaspoon of oil and add your rice, pumpkin, salt, pepper, orange juice, orange zest and optional garlic. Toss and saute so that the pumpkin distributes through the rice as it sizzles and softens.
Fold the kale into the rice to wilt and soften it.
When all the rice has absorbed and kale has wilted into the rice mixture, scoop all the rice to one side of the pan in a thick mound. In the empty space in the pan add a ½ teaspoon of oil (if the pan is bone dry) and the tofu cubes. Drizzle the maple syrup over the tofu cubes and add the salt and pepper to the cubes. Saute, still on high heat until the edges blacken. If the pan is too dry and starts to smoke, add in a teaspoon or two of water or broth to help steam the tofu - and make it fluffy.
Finally, fold the diced orange and tofu cubes in with the rice mixture, mixing everything gently together in the hot pan. Saute for another minutes until the rice caramelizes a bit and any loose liquid is absorbed. Serve warm!

Yield: 2 servingsPrep Time: 00 hrs. 05 mins. Cook time: 00 hrs. 15 mins. Total time: 20 mins. Tags: entree,fall,pumpkin,rice,kale,meal,vegan,dinner,

Nutritional info estimate per serving (2 servings per recipe)

Simple + delicious. My kind of meal! What is one of your go-to fall meals??

Pin this recipe for later:

Maple Tempeh-Bacon Chili Beans for Stuffed Sweet Potatoes

October 10, 2013 by Kathy Patalsky 16 Comments

This Maple-Stuffed Sweet Potato is a one-stop shop comfort meal. Sweet maple and chili pepper accented kidney beans mingle with caramelized onions, perky black pepper, thin slices of tempeh bacon and a few crunchy raw jungle peanuts. You can serve the delicious chili bean mixture on its own or stuffed inside a sticky sweet, warm and steamy baked sweet potato. Another idea: I even added a scoop of cashew cheese to the potato before adding the filling (optional, but awesome too!)

This savory sweet, sassy-spiced vegan dish is infused with caramel-y grade B maple syrup, accented with warm spices. I really hope you give this easy, comforting and super satisfying recipe a whirl!..

Come sunset, we all ask ourselves one question -> What's for Dinner? After a brisk beach walk yesterday, I found myself at home staring into my cupboards, that very question spinning in my head. Two favorite, always inspiring ingredients caught my eye: maple syrup + sweet potatoes. To compliment and balance out those luscious carbs, I added some protein-rich foods to my recipe. Kidney beans and tempeh. Done and done. A sprinkle of peanuts. Some warming spices. Onion. Garlic. Apple cider vinegar to brighten things up. Soon my quickie kitchen session was done and these maple-stuffed potatoes were ready.

Maple Syrup Obsessed. I go through a lot of maple syrup. Seriously guys. I will snatch up a bottle of grade B maple syrup at the grocery store and my husband will shoot me that look, "Didn't we just buy that?" It is pretty much the only sweetener I use for everyday recipes like teas, lattes, hot cereal, smoothies, loads of savory dishes, salad dressings and more. I keep other assorted natural sweeteners on hand for baking projects. But my first true love sweetener is grade B maple syrup. I have it everyday. Lets evaluate a few ways I do that..

-> My morning lemon tea.
-> To sweeten oatmeal or breakfast risotto.
-> Smoothies or a Watermelon Frosty.
-> Maple with fresh fruit salads. Or for a papaya bowl, lime juice and maple + a dash of cayenne.
-> Pancakes, duh. Same for waffles.
-> Quick salad dressing. Tahini and lemon juice or apple cider vinegar.
-> It adds "sweet" to my fave savory proteins: temeh and tofu.
-> Hearty raw leafy greens like kale and more love this stuff. Maple-Mustard Chard anyone?
-> Sweets. Maple-Walnut Peanut Butter Cups.
-> Pitas. Oh yes. Smoky Maple Broccoli Tempeh Pita.
-> I always add a drizzle to baked sweet potatoes or squash or sweet potato soups.
-> Baked veggies like sugar snap pea salads, brussel sprouts and carrots.

Ok, clearly I could go on and on. But I will restrain myself. Are you obsessed with maple syrup like I am? What do you use it on?

The base chili bean filling is ridiculous. Sweet and sassy, loaded with healthy plant-based protein too.

Accents of maple syrup compliment the savory ingredients..

But this duo pairing is even better!..

Yup, this potato has me swooning.

Oh sweet potatoes. You get me every time.

Sweet Maple Tempeh Bacon Chili Beans
makes 3-4 stuffed sweet potatoes (or just serve bean mixture on its own too!)

maple chili beans:
1 teaspoon extra virgin olive oil
⅓ cup chopped white onion
1 ½ cups cooked kidney beans (1, 15oz can, rinsed and drained)
2 tablespoon pure grade B Maple Syrup (+ ½ teaspoon for the onion saute)
2 medium tomatoes, diced (I used roma tomatoes)
½ teaspoon fine black pepper
2 tablespoon apple cider vinegar
1 garlic clove, chopped
1 teaspoon chili powder (add a pinch of cayenne for extra heat)
¼ cup peanuts, whole (raw jungle peanuts used, but roasted will work too)

tempeh bacon:
1 teaspoon extra virgin olive oil
½ cup tempeh cubes, small strips
1 tablespoon pure grade B Maple Syrup
pinch of fine black pepper
pinch of salt
2 teaspoon apple cider vinegar
optional: ½ teaspoon liquid smoke

3-4 medium sweet potatoes + 1 tablespoon pure grade B Maple Syrup side as a "drizzle over top" extra

optional: handful of chopped parsley or micro sprouts to garnish

* maple syrup info: I used pure, organic, grade B Canadian Maple Syrup, Shady Maple Farms brand - but just make sure your maple syrup is pure! The fake stuff will not work. And grade B has a dark amber color, more antioxidants than lighter varieties and a bolder maple flavor I prefer.

Directions:

If serving your bean mixture inside sweet potatoes, you will want to wash your potatoes and bake until tender and sticky-sweet. Oven method is recommended over the microwave. Oven: bake medium potatoes at 400 degrees for 35-50 minutes.

1. Add 1 teaspoon oil to a medium sized soup pan. Add in the tempeh slices, 1 tablespoon maple syrup, salt and pepper, optional liquid smoke and 2 teaspoon apple cider vinegar. Saute about 1 minute on each side, or until edges brown. When done, remove tempeh bacon bits and set aside in a bowl.

2. In the same pan (no need to clean it) Add another teaspoon oil. When oil is hot, add the onions and a ½ teaspoon maple syrup and saute until edges become translucent.

3. Add these chili bean ingredients to the pan: kidney beans, 2 tablespoon maple syrup, tomatoes, vinegar, pepper, garlic, chili powder. Salt to taste. If you beans are pre-salted you will not need to add any salt. If they are not salted, a few pinches should do it. Toss well and saute on med-high until the liquid absorbs mostly. When bean mixture is warmed through and in a saucy mixture state, fold in the cooked tempeh bacon and peanuts. Turn off heat

4. You can serve your mixture as is or serve inside baked sweet potatoes. Bonus idea: try adding some soft cashew cheese (like this recipe) to the sweet potatoes before adding the bean filling!

Leftover Ideas: You can use the chili bean filling to stuff sweet potatoes as shown in post, or use to fill a burrito, wrap or sandwich pita - or scramble with some tofu for a vegan breakfast scramble! You could even saute the beans and potato for a hash-style dish.

Can I make these ahead of time? Yes, you can totally make these in advance if needed. I would keep the chili bean mixture stored in an oven safe container and simply place that in the oven to re-warm - them fill baked sweet potatoes right on the spot. You could pre-cook your potatoes too if needed. (Although serving this dish freshly made is my preference so the tempeh bacon stays a bit crisp. And the potato sticky-sweet and edges caramelized.

Nutrition estimate - This dish is rich in iron, protein, fiber, vitamins A, C and B6, potassium and more.

Not just for pancakes. And yes I am totally entering this recipe in this maple-lovers contest (Think Outside the Griddle) from the Pure Canadian Maple Syrup people. And I even learned a few cool facts from their website. Like the fact that Canadian Maple Syrup has been found to have 54 different antioxidant compounds. Five of which are unique to maple syrup. Yes, in case you didn't know, maple syrup is rich in free radical fighting antioxidants. Bonus to the amazing taste and golden dreamy color.

---

Side. Of. Life.

Beachy Life. Since moving across town to Santa Monica I have been blessed with actual time to take a few beach strolls during an average workday. I grew up in a beach town so there is nothing more calming and centering to my spirit that staring out at those endlessly crashing, deep aqua waves, gazing at that crisp wide horizon line. And I had forgotten how much wildlife actually lives at the beach! Seagulls are not the only birds to dance in the beach breezes and soak their feet in the foamy crashing waves. Pelicans, sandpipers and even a few wayward pigeons flock to the salty seashore. I even spotted dolphins one morning. I love watching the animals who call these California shores their home. Sunrise and sunset are my favorite times to visit the beach.

Maple syrup-y sunset Golden drizzle across the sky. Do I ever stop thinking of food? No.

Quickie update on Nellycat for those who have asked, she is still doing amazingly "fine." I think we will be doing another big checkup in a few weeks to evaluate her liver tumor and lung metastasis, but I am so so so so so happy that she is healthy-ish right now. I seriously think all the positive love and thoughts and prayers you guys sent her WORKED! That and the holistic meds my new vet prescribed. I'm still in shock though. Cancer is a funny thing, you cannot let your guard down for a minute I think.

Good morning sunrise. Pink glow, cotton candy clouds...

Avocado-Caprese Sandwich.

October 7, 2013 by Kathy Patalsky 19 Comments

Bread. I'm always inspired to make sandwiches for dinner when I get a hold of some amazing, delicious bakery-style bread. These fluffy pumpernickel-oat mini baguette rolls were the inspiration for last night's "Sunday sandwich night" dinner featuring my Vegan Avocado-Caprese Sandiwches, with homemade pumpkin-seed-cashew peppered cheese spread. (Even if you are not vegan and enjoy dairy cheese, please give this plant-based cheese version a try, you might be shocked by how much you adore it!)

Caprese Salad Sandwiches Gone Vegan. I filled each toasted roll with peppered cashew and pumpkin seed cheese that I (quickly) whipped up. Over top the creamy, nutty cheese I added Italian herb marinated tomatoes and onions, accented with basil. Then some lemon-tossed avocados and fluffy micro basil to finish things off. A drizzle of raw macadamia nut oil on top and extra squirt on sunny bright lemon too. Each bite reminds me of a classic caprese salad .. only this time veganized and sandwich inspired! Whip up these sandwiches and turn a caprese salad into your next meal..

Yesterday, under a cloudless powder blue sky, we strolled over to the Santa Monica Farmer's Market. The scene is always jam-packed with casual locals carrying plates of food, fresh-squeezed juices, canvas bags overflowing with greens and veggies and a hum of live music buzzing through the energized air. Pony rides out front, a petting zoo for the kids (chickies, bunnies and ponies hanging out in Santa Monica), and long rows of vendors selling everything from sun hats and baby onesies to homemade almond butter, giant Medjool dates and sprouted legumes and seeds. The heat was intense yesterday, mini heatwave, and I gulped down my frosty blended matcha latte from Urth Caffe (across the street) and quickly gobbled down a gluten-free vegan berry muffin from Kafe K. Then loaded up my bags and quickly headed home to escape the hot white-yellow sun.

My goodies: I picked up a end-of-summer melon, kale, fluffy greens, fresh sage, raw almond butter, some beautiful organic heirloom tomatoes, California avocados and these toasty fresh pumpernickel rolls. I had some micro basil in the fridge and some raw nuts and seeds in my pantry. Pretty soon, these hearty vegan subs were making themselves!

Pumpkernickel Oat Rolls from the Farmer's Market

peppered-nut-and-seed cheese

Italian Herb Marinated Tomato Salad

Micro Basil + Avocado

Avocado-Caprese Vegan Sandwiches with Pepita-Cashew Cheese
vegan, serves 2

2 large rolls or 4 slices of bread, toasted

1 avocado, sliced + tossed in 1 tablespoon lemon juice

Pepita-Cashew Cheese
1 cup raw cashews
⅓ cup raw salted pepitas (I used sprouted, since they have a bit more flavor)
⅛ teaspoon black pepper
⅛-1/4 teaspoon pink salt
2 tablespoon raw macadamia nut oil (or EVOO)
⅓-1/2+ cups plain/unsweetened almond milk

Italian-Herb marinated salad
3-4 organic tomatoes, sliced into rounds or half-moons
¼ cup sliced onion
½ teaspoon dried Italian Herb Blend
1 tablespoon garlic extra virgin olive oil OR more raw macadamia nut oil
pinch of salt and pepper
1 lemon, juiced
1 tablespoon basil or micro basil, chopped

¼ cup basil, chopped or ⅓ cup micro basil sprouts

added oil or lemon juice to taste (drizzled over top)

Directions:

Pre: Soak your cashews in very hot water with a pinch of salt for at least 30 minutes. This cashew cheese is a bit nutty and textured when blended, so you do not need to soak overnight like you would for making almond milk. It doesn't have to be perfectly smooth, which is what you would achieve if you soak the nuts longer.

1. Optional: If you want your nut-seed cheese a bit drier, you can bake it at 300 degrees for about 20 minutes. This will firm it up a bit into a more nutty texture as opposed to smooth and creamy. If baking, pre-heat oven. (The other option is to keep it raw and chill it to firm it up a tad before spreading onto sandwiches.)

2. Cashew Cheese Spread: Blend all cashew-pepita cheese ingredients in a food processor or Vitamix. Add a splash more liquid if needed to blend. You want a very thick consistency, kind of like a nutty, textured hummus texture. Season to taste with salt, pepper and any additional spices you'd like to add. If baking, pour into an oven safe container and bake until desired texture in achieved. Even ten minutes in a warm oven will intensify the flavor a bit, make the top nice and crusty and make the cheese more thick and spreadable. If not baking, you can set raw cheese in fridge to chill a bit until needed.

3. Tomatoes: Slice tomatoes and onions. Toss them with oil, lemon juice, herbs, basil and salt and pepper. Allow this mixture to marinate in the fridge for at least 20 minutes. The longer you marinate, the more flavorful your tomatoes and onions will be. You could marinate overnight if desired.

4. Now that all the major prep work is done you can start assembling your sandwiches. Toast you bread or rolls. Slice down the center to fill. Add a generous slathering of cashew-pepita cheese followed by generous amounts of the juicy marinated tomatoes and onions. Thinly slice you avocado and rub in lemon juice and add to sandwich. Finish things off with a big handful of micro basil sprouts or a few pinches of chopped fresh basil. Any leafy green could be substituted if needed. Add a drizzle of oil/lemon over top if desired. Serve while bread is still toasty warm.

Serving Tip! If you place the made-up sandwiches in a warm oven for 5-10 minutes, they becomes a toasty sub! This is how we re-warmed ours for dinner with delicious results. I even placed them in the fridge for a few hours (covered in wax paper) then re-toasted them in the oven. Delish!

Creamy Cashew Butternut Pasta. Easy Fall Entree. #ComfortFood

October 4, 2013 by Kathy Patalsky 30 Comments

Here it is. My go-to pasta for fall. My Creamy Cashew Butternut Pasta combines fall flavors to make you swoon. Roasted butternut squash with a hint of coconut oil, cinnamon and pink salt. Creamy cashews that blend into a whipped "Alfredo Sauce" like consistency. And some spelt penne pasta. This rich and comforting pasta bowl is super easy to make. Just get prepped by soaking some raw cashews and roasting a butternut squash and dinner is almost done! Add a salad or a side of roast veggies to complete your vegan feast. Get my recipe!..

This pasta is all about the dreamy butternut squash + cashew sauce.

Make it easily + quickly in a Vitamix or food processor.

Life. I was happy to go to my first blogger event in a very long time. I've been cancelling everything since my full time job seems to be taking care of Nelly now. Even though she had one positive cancer Xray last week .. there is still much to do to KEEP her on track. So what she needs, I provide. Pills, shots, hand feeding, brushes etc. (And I wouldn't have it any other way.) But it is never healthy to stop all social activities! So I was grateful that my friend Tonya coaxed me out of my cave and I ended up in Beverly Hills, sipping wine and grabbing goody bag goodies for a #wishclouds event. Being a carefree blogger for one night was kinda nice.

I was glad to run into a few blogger friends too! And oh yeah, my highlight was meeting this guy. John Salley. Famous vegan. Cool guy. And inspiring soul. He does SO many charity events, I am in awe. I "met" him a few years ago in NYC at the Farm Sancturay Walk for Farm Animals (

My "Mushrooms in Paris" Plate.

October 2, 2013 by Kathy Patalsky 9 Comments

This dinner was the first meal I prepared after we moved into our new place this past weekend. It was a flavorful Sunday night supper with some of my favorite ingredients: exotic mushrooms all peppered and sizzling, hot from the skillet. A sprinkling of raw salted pumpkin seeds, sweet rainbow chard, chopped and tossed in a light tahini-maple dressing and some spicy soy tofu crumbles too. Spices and accents of rosemary and garlic throughout. Crisp radishes complete this plate. I also whipped up a side of brown rice (not shown).

Mushrooms are so incredibly good for you, they help boost your immune system among other benefits, so I am always looking for new recipes to feature them in. This plate generously includes shiitakes (my favorite wellness mushroom) and an accent of chanterelles to make things a bit fancy.

Get my Mushrooms in Paris Plate recipe and learn more about mushroom wellness and which mushrooms you probably shouldn't be eating..

Plate inspiration (from Anthropologie):

mushrooms.

chard.

chop.chop.

radish. chanterelles.

quick slice.

Salad before adding the sizzling shrooms..

And served.

Paris Plate. This recipe doesn't have anything to do with Paris, really. But if you look closely, you will see why I named this elegant entree my "Mushroom's in Paris Plate."

1) I always hated mushrooms growing up. But when my (then future) husband and I went on a trip to Paris, we had some mushrooms at a restaurant that overlooked the sparkling, twinkly-light-lit Tour de Eiffel. And boom. I became a mushroom lover.

2) Plate inspiration. These plates! I splurged on these gorgeous lavender-rimmed Anthro plates with the Eiffel Tower on them. Love. I think I buy more kitchen goodies than I do clothes at Anthropologie.

So my "Mushrooms in Paris Plate" it is. You can of course serve your plate however you'd like. And call it whatever you'd like. Maybe you fell in love with mushrooms in Miami. Or in your hometown of Austin. Or London! Mushrooms in ____ Plate. You can fill in the blank 🙂

Side of sunset, optional, but very nice.

Mushroom Wellness. Dr. Weil has been talking about the wellness-powers of mushrooms for a long time now. And so I love to get my mushroom info from him, he is such an expert on this topic. Dr. Weil says about the benefits of my fave mushroom:

"Shiitake: These meaty and flavorful mushrooms contain a substance called eritadenine, which encourages body tissues to absorb cholesterol and lower the amount circulating in the blood. Shiitakes also have antiviral and anticancer effects."

But did you know that those "white button" mushrooms may actually be bad for you?

"In general, I advise against eating a lot of the cultivated white or "button" mushrooms found on supermarket shelves throughout the United States (portobello and crimini mushrooms are the same species). They ... contain natural carcinogens." - Dr. Weil's advice (source)

So when reaching for shrooms, Dr.Weil says you are best off choosing exotic varieties like Maitake, Shiitake, Enoki and Reishi.

Mushrooms in Paris Plate
vegan, serves 2-4 (leftovers with two)

Chard Salad:
1 bunch rainbow chard, washed/chipped into thin ribbons
dressing:
1 ½ tablespoon tahini
1 tablespoon maple syrup, grade B
2 tablespoon Apple Cider Vinegar
1 teaspoon extra virgin olive oil
pinch of salt + pepper

Tofu Spicy Crumbles:
12 ounces extra firm or firm tofu, pressed
2-4 teaspoon salted fajita spice blend, Penzey's Spices used (or another favorite spice blend)
1-2 teaspoon extra virgin olive oil
salt + pepper to taste if needed

Peppered Mushrooms:
1 tablespoon extra virgin olive oil
½ cup white or sweet onion, chopped
4 cups sliced mushrooms (shiitake + chanterelle used)
2 cloves garlic, roughly chopped (keep in large pieces to prevent burning)
1 sprig of rosemary
2 tablespoon apple cider or balsamic vinegar OR red wine (use caution when adding to a hot pan)
¼ - ¾ teaspoon fine black pepper (to taste)
salt to taste (a few pinches should be enough)

2 radishes, thinly sliced

Optional Brown Rice Side: prepare 1 cup of dry short-grained brown rice according to package (added: 1 teaspoon oil and ¼ cup chopped onions)

Directions:

1. Start off by washing and drying your chard very well. Set aside on cutting board.

2. Turn oven to 300 degrees. If you are cooking rice, you will want to start that off first, since it usually takes about 30 minutes to prepare dry brown rice.

3. Grab your tofu and remove from package. Press tofu as dry as possible using a tofu press or a handful or paper towels or a clean/fresh dish towel.

4. Warm a skillet over a high heat burner with 1-2 teaspoon extra virgin olive oil in pan. When oil is hot, crumble in the tofu. Crumble by simply using your hands and fingers to break apart. Using a spatula, you can further chop the tofu into small crumbly bits. Season the tofu crumbles generously until every crumble looks spiced and seasoned. Salt to taste if the salt is not built into your spice blend. Saute and move scrambles around hot skillet for about 3-5 minutes. You can turn heat to medium if the edges start to burn. Cooking time will vary based on how wet your tofu was going into the pan.

5. When the tofu looks nice and crumbly and dry, remove from heat and transfer to an oven-safe dish. I used a glass pie plate. Allow the tofu to bake in a 300 degree oven for 15-20 minutes. Enough time to crisp the edges of the tofu a bit. For extra crispy bits you can toss the tofu mid-cook kind of like you would do when making homemade granola. (I just kept mine stable and the inside were still quite soft, which I liked.

6. You can now chop your chard and add it to a large mixing bowl. Toss with the dressing until it is well marinated. Add to your serving bowl or plates. Sprinkle the pumpkin seeds over top. Set aside.

7. Mushrooms: Wash, dry and remove the woody stems of your shiitakes. If using a few chanterelles, rinse and dry. (Some people do not wash their shrooms since it "wets" them and they can be a bit soggier in the skillet, but I prefer to always wash them to remove any residue.) Heat your oil in a hot skillet over high heat. When oil is hot, add in the onions and cook for 1-2 minutes. Then add in your mushrooms, sprig of rosemary and garlic. Saute for 1-2 minutes. Then add a generous amount of pepper over top and a few pinches of salt. Your pan should be sizzling by now. Turn the heat to low or off and add in the vinegar or wine. (Big sizzle!) Toss a bit and turn the heat back up to high and cook until the liquid burns off and a few of the mushrooms look slightly crisp and blackened on the edges.

8. Plating: The layering goes like this.. chard, pumpkin seeds, tofu crumbles, mushrooms, optional rice on the side. Serve plated or in a big salad bowl for self-serving. Eat right away so you get the heat from the warm components and crispness from the cool chard. Add a scoop of warm brown rice to the side if you'd like.

I served with some gluten free rice toast with vegenaise and grape kombucha to sip.

Homemade Seitan: How-to Recipe.

October 1, 2013 by Kathy Patalsky 18 Comments

Homemade seitan, made from scratch using vital wheat gluten is easier than you may think!

Vegan Cooking Basics. This is a vegan 101 cooking technique (almost) every vegan-curious cook should try. However, seitan is not gluten free, so GF sensitive people will have to skip this one. Once you learn to make your own seitan you will be adding it to hearty sandwiches, skillet sautes, stacking it onto bamboo skewers for grilled seitan skewer appetizers and rolling it into tiny sausage-like shapes for you own homemade vegan seitan sausages! Ready to give it a try?..

Pictured above: Mmy Smoky Maple Seitan Sandwich.

Also try my: Vegan Philly Cheese Sandwich, featuring seitan strips..

Seitan is very high in protein and has a tender, chewy texture - it is sometimes called "wheat meat." Seitan can be thinly sliced for sandwiches, grilled in thick slabs or cubed for tasty seitan skewers perfect for dipping into various sauces. Or chop it into slices and add to stir-frys and other easy skillet recipes. Seitan is made from vital wheat gluten. So unfortunately, it is not suitable for gluten-free dieters.

Seitan has a very mild to bland natural flavor – much like tofu – so can be seasoned in a wide variety of ways. BBQ sauce slathered, lemon pepper spiced, Cajun spiced – whatever culinary theme to your meal – seitan can find a way to squeeze its way into the flavor profile. And the best part: seitan is actually super easy to make and get creative with once you learn the basics..

Foil wrapped log..

Then I slice into strips..

After slicing my baked seitan, I saute it with a few ingredient accents (drizzle of maple syrup, splash of liquid smoke, safflower oil, dash pepper) to get this..

Flavors. Seitan is super fun to get creative with. Try these flavor combos to infuse your seitan logs with..

* Green Apple + Shiitake + Sage + Black Pepper
* Sweet Onion + Basil + Sun-Dried Tomato + Rosemary or Oregano + Red Pepper Flakes
* Maple + Dijon Mustard + Parsley
* Pear + Walnut + Sage
* Orange Zest + Maple + Tamari + Pumpkin or Butternut Squash
* Chopped Carrot + Chopped Celery + "Poultry Seasoning" Spice (Minus the poultry!)
* Sweet Potato + Maple + Cinnamon
* Apple Cider Vinegar + Chopped Apple + Sage + Cranberry
* Cajun Spices + Chopped Bell Pepper + Onion
* Cilantro + Jalapeno + Garlic + Adobo Spices
* Black Pepper + Maple
* BBQ "DRy Rub" Spices
And so many more options!

Seitan strips sauteed with bell pepper strips for a Philly "Cheese" Vegan Sandwich..

Time: Seitan takes about 80 minutes from start to finish to prep, cook, prepare and plate. So give yourself a good amount of time before serving. I like to make my seitan the night before and reheat and prep the served dish right before mealtime.

Nutrition Facts: Per ½ cup (4oz) of cooked (basic) seitan
160 calories
10g carbs
2g fat (this is the basic no-oil-added recipe)
26g protein (vegan protein!)

For reference, the back-of-the-box directions for seitan usually go something like this..

Basic Seitan
1 ⅓ cups of vital wheat gluten
1 cup of water

However, I like to add in plenty of flavor so I will usually use a variety of spices and liquid accents.

My Basic Seitan Recipe:
vegan, makes one “log” – about 10″ long, 4″ wide

1 ⅓ cups of vital wheat gluten
1 cup veggie broth (+ 2-3 tablespoon based on how dry or moist your other ingredients are)
⅓ cup soy flour (or another flour)
2 teaspoon dried spices (any variety)
1 tablespoon tamari OR apple cider vinegar + a pinch of salt (for savory or vibrant flavor)
1 teaspoon maple or agave syrup (touch of sweetness to accent the savory)
⅛ teaspoon fine black pepper
½ cup finely chopped veggies or herbs (any variety - this is optional)
*for the seitan shown above I added chopped mushrooms
1 teaspoon oil (EVOO, safflower..)

Directions:

1. Add your vital wheat gluten and soy flour to a large mixing bowl. Add in any dried spices and herbs.
2. Add your 1 cup veggie broth and all other liquids. Start mixing with spoon – the mixture will thicken quickly into a dough.
3. Knead in any chopped veggies. If you mixture is too dry to knead – add in a few more splashes of veggie broth.
4. Roll into a log shape. Coat the top of the seitan with more dried spices and pepper. I like to slather a hint of oil too.
5. Wrap your seitan log in foil. Twisting the ends of the packet.
6. Set an extra large pasta pot on the stove with ¼ way filled with water. Bring to a boil. Settle the packet over top the boiling water – to steam it. Cover loosely with lid. Steam for 30 minutes. If you have a fancy steamer you can use that too.
7. Transfer your steamed packet to the oven to bake at 350 degrees for 35 minutes. Poke a few holes in the packet so the steam can escape.
8. Remove packet from oven. Cool at least ten minutes before opening.
9. From here you can slice and serve. Slice and saute. Slice and marinate. Slice and season. Or slice and chill. So many options! You can use this seitan however you’d like. For the sandwich shown above, I sliced the seitan and sauteed the pieces in a bit of safflower oil, with maple syrup, liquid smoke and black pepper accents. However, you can really get creative with seitan!

Make my Smoky Maple Seitan Sandwich..

Maple-Spice Ginger Cookie Breakfast Risotto. Easy as oatmeal!

September 30, 2013 by Kathy Patalsky 19 Comments

I love hot cereal for breakfast. I love risotto for dinner. I love rice. I love cookies. I love almond butter. I love bananas. I love vanilla, ginger and cinnamon flavors. And this cozy bowl of Maple-Spice Ginger Cookie Breakfast Risotto combines all those favorites in one delish dish.

Easy Bowl. Even though risotto gets a reputation for being "high maintenance" as an entree dish - you have to stir and stir and stir and stir - as a breakfast bowl, risotto (arborio) rice is very easy to make since you can prepare it a bit "wetter" than you do when it is served as a savory entree. Risotto hot cereal prep is fuss free! Just as simple as stove-top oatmeal. Plus for oat-sensitive folks, easy to digest, rice-based risotto bowls are a dream come true.

The texture is so velvet-y and silky, yet still dense, filling and thick like hot cereal should be. For this recipe, I've seasoned the rice with some dreamy Ginger Cookie flavors. Call this recipe "dessert for breakfast" .. a very healthy, vegan, gluten-free breakfast. Get my recipe..

Moving day went amazingly! Nelly has adjusted to our new place SO SO well. We considered holding off on our move across town to Santa Monica when we found out Nelly had cancer, but I had a deep sense that moving would actually be GOOD for her. So far I am right. She loves how quiet our new place is - absolutely no "neighbor sounds" at all and she has some killer sunbeams to sprawl across here. I am so happy that she is happy. Some pics from my Instagram account (follow me!)..

Nelly hiding from the movers in her blanket fort..

New 'hood, new adventures:

Celebratory lunch at Urth Caffe. Matcha latte blended + sprout sandwich:

Exhausted from a long day, but happy in our new place! Nelly found more than a few sunbeams to become friendly with.

Though I'm still unpacking plenty of kitchen goodies, I can easily whip up this homemade breakfast bowl. This AM bowl is extra yummy because it tastes like a giant ginger-spice cookie. If you have never made risotto for breakfast - please please try it! It is easier than you may think and such a nice change from oatmeal.

I first made breakfast risotto a few years ago with this recipe: Citrus + Poached Fig Breakfast Risotto

Boost it: Since rice in general is less fiber-ful than oatmeal, I like to pump up the texture and fiber by adding in chia seeds or ground flax seeds. You could also fold in fresh or dried fruit, or nuts. Or stick to the plan below and await breakfast bowl bliss. Whip up this ginger spice goodness to fuel your day!..

Maple-Spice Ginger Cookie Breakfast Risotto
vegan, serves 2

½ cup risotto (arborio) rice, dry
1 ½ cups water
two pinches of salt
--
½ cup non-dairy milk, vanilla or plain
⅛ teaspoon vanilla extract
¼ teaspoon cinnamon
¼ teaspoon ginger powder
1 teaspoon maple syrup (more to taste if desired)

To Serve:
1 banana, sliced
2-4 tablespoon almond butter
2 teaspoon chia seeds (or ground flax seeds)
additional non-dairy milk, warmed, to serve
optional: chopped walnuts or pecans

Directions:

1. Add risotto, water and a pinch of salt to a large pot. Heat over high heat until boiling, then reduce to a simmer and cover pot with lid. Cook for 15-20 minutes or until the rice has absorbed the liquid and is tender. Stir rice every few minutes to prevent sticking or burning. Keep a somewhat watchful eye and when the liquid is absorbed, taste test and if the texture is still a bit too al dente, add another ½ cup of water and simmer until absorbed. You want the liquid to be absorbed, but you also want a slightly wet rice so that it doesn't taste dry. Cooked risotto that is a bit too dry will need excess non-dairy milk added to soften things up. (Which is fine! Just be aware of this.)

2. When the risotto fo soft and cooked, and slightly wet, add in the milk, vanilla, cinnamon, ginger and maple syrup. Simmer until steamy and warm and the flavors absorb into the rice a bit.

3. Pour warm risotto in two bowls and add banana slices, chia or flax seeds, a splash of non-dairy milk and a drizzle of almond butter to serve. Additional maple syrup is optional. To get your almond butter to "drizzle" simple warm it in the microwave to a few seconds.

Serve warm. You can easily store leftovers in fridge and re-warm the next day. You will need to add additional non-dairy milk or water to loosen and hydrate leftover risotto.

Hummus-Apple Tartine: Easy Fall Snack. (plus it's moving day!)

September 27, 2013 by Kathy Patalsky 17 Comments

Todya is moving day! Yup, amidst all the craziness that has been happening with miss Nellycat the past few months we have been planning a move just across town to Santa Monica. Hooray for being closer to Real Food Daily, amazing yoga studios, the ocean-winding bike path and the SM Organic Farmer's Market. And since moving week means I have been trying to clean out my pantry as much as possible, I had plenty of canned beans to go through. Hello homemade hummus!..

Easy Fall Snack: Garlic Hummus Apple-Sage Tartine. This sweet and savory bite is a fast, healthy, shabby-chic snack. Elegant pillow-y swoops of warmed, homemade garlic hummus provide a bed for juicy, crisp, sweet slices of rustic fall apples (honeycrisp used). An aromatic accent of fresh sage, pinched into tiny bits is sprinkled over top. A drizzle of extra virgin olive oil or cold-pressed pumpkinseed oil is the perfect decadent touch to make this snack swoon-worthy.

This speedy tartine (open-faced sandwich) is one of favorite go-to plates for fall since it combines three of my favorite things: homemade hummus, fall apples and warm crusty bread dipped in EVOO. Oh and sage! That whisper of fresh sage really brings this simple snack to an oh-so-seasonal level. Make it even more seasonal by using pumpkin-hummus! Get my recipe + moving day thoughts on how life never seems to go as planned..

Easy snacks are necessary during a busy fall season. Homemade hummus is a versatile winner..

And naps. Naps are also a healthy fall staple..

As my Italian relatives say, everything is better with a tiny drizzle of good EVOO...

Moving Day. Lets see. *Taps finger against lips* Here's a fun Kathy fact: I have moved 19 times since I graduated high school. I am a PRO mover at this point in my life. I can fold a box, bubble wrap things, fill said box and tape it up with one arm tied behind my back, two eyes closed. OK, maybe not, but trust me, I'm a box-building machine.

Life: The Dream vs. Reality.

Now how does someone move 19 times in 13 years? Well I am trying to figure that one out myself! I guess most people move around a lot in college, different roommates, possibly transferring schools, moving across town for a new job. (Or in my case, moving across the country. CA -> DC -> NYC.)

Then if you get married, maybe a few years after college or so, you figure, "yay!" "yippee!" time to get settled. Lets head to CB2 and start browsing the web for crafty home improvement projects. HGTV anyone?! Soon you happy newlyweds move into a curb-appeal-infused house with a white picket fence settled under a sun-kissed oak tree and a path of white daisy's along the cobblestone walkway out front. A fluffy smiling dog out back and maybe a kitty curled up in her favorite sunbeam in your big, beautiful home. Then once you are fully settled into your dream house with your dream hubby and your dream job, you decide "hey lets have kids!" More stability. More roots being laid down in one spot. That was kinda how I thought my life would go after college..

But as we all know. LIFE NEVER GOES AS PLANNED. You too?

Well who knew I would marry someone who is even worse than me when it comes to serial moving habits. So long "dream" hello adventure life. Thank goodness I have actually grown to love this life I HAVE and never in a million years imagined for myself.

So once again, I hull in an armful of boxes and bubble wrap and little Nellycat stares at me with those wide green eyes that say "Moving again, huh?" Luckily, Nelly (who has moved with me 15 times (including a cross country road trip in the car) is quite travel savvy and actually seems to enjoy unpacking and exploring a new place. Nelly has experienced a wide array of window views. From taxi-cab towering, NYC sunset, pigeons swooping by city spots to calm and cozy hideaways with long hallways, secret nooks and exciting twirling staircases.

One of Nelly's fave NYC views, Washington Square Park:

And another: SoHo Sunbeam:

Nelly has reverted back to her California girl ways quite seamlessly, (I adopted her here in LA twelve years ago). She spends her days rolling around under the golden sunbeams and powder blue skys. Warm, swirling breezes coming through glossy, pink-flower circled windows as hummingbirds flutter by and say hello. So once again, Nelly gets a new place to explore. A new sunbeam to become friendly with. And hopefully some new birds to harass. Hm, she has never met a seagull, we will see how that goes...

One thing I do actually love about moving is the new lighting I get to experiment with as a natural light photographer. If you look closely, the lighting and set-up backgrounds in my photos have changed throughout the years. It is always fun to have a new glow of sunlight to work with. And when we hunt for a new place to move, I always check the lighting situation first! Bad lighting is a no go for food bloggers.

----

This Recipe. I whip this tartine up all the time. I find that it is best with freshly blended hummus. When the hummus is warm, fluffy and alluring with subtle garlic, lemon, tahini, black pepper and olive oil flavors.

I always seem to have apples in my fridge fruit bowl so I love slicing them up for this snack and using their natural juicy sweetness to compliment the savory, creamy bean-filled hummus. You can use any bread you'd like. Gluten-free, sprouted-grain, spelt or a basic bakery sourdough. Rye would be nice too! And do not be afraid to add more goodies to the tartine. A handful of sprouts, microgreens, shredded carrots or shredded beets would be delicious. Or a thin shaving of sweet onions or even some chopped spinach or massaged kale. Greens are always a welcome, wellness-enhancing addition to ANY meal.

This snack provides fiber from the beans and apple, iron from the beans, protein, vitamins like vitamin C and B vitamins, healthy fats from the olive oil and more. Use a sprouted grain bread for some whole grain goodness. Or GF bread to make this a gluten-free snack.

Garlic Hummus Apple-Sage Tartine
vegan, makes 3 cups of hummus (+ 2 tartines with leftover hummus)

Easy Warm Garlic Hummus
2 15oz. cans of organic chickpeas
2 tablespoon lemon juice or 1 tablespoon apple cider vinegar
2 cloves roasted garlic or 1 teaspoon garlic powder (you can use raw garlic if you like the spicy flavor that adds)
¼ cup extra virgin olive oil
3 tablespoon tahini
½ teaspoon freshly ground black peppercorns
⅓ teaspoon salt or to taste

For the tartines:
1 apple, sliced
2 toasted slices of bread
2 sage leaves (fresh)
extra virgin olive oil or pumpkinseed oil for drizzling

serve with: raw almonds (I used dehydrated pesto-coated raw almonds)

Directions:

Tip! For an extra crisp apple, place your apple in the freezer for 2-3 minutes before slicing!

1. Hummus: Drain liquid from cans and rinse the chickpeas in warm to hot tap water. Rinse in a strainer, until the bubbles from the beans stop forming. The warm water should soften and heat the beans a bit. Add the beans, tahini, lemon, garlic, olive oil and pepper to a high speed blender or food processor. Blend on low and keep blending until smoothed, but do not over-blend! (However if you blender is low in powder or you just want a thinner consistency, you can add more oil, lemon juice OR simply add a splash of water.) Ideally, you want the hummus to be slightly chunky and thick so that it spreads on the bread. Taste the blend and add salt to taste. About ⅓ teaspoon for me. Pour the hummus into a container. Use about 3 tablespoon per tartine and serve extra hummus on the side for dipping extra apple slices if you'd like.

2. The rest is easy! Toast bread, slice apple. Spread hummus. Add apple. Pinch fresh sage overtop and drizzle the oil. Tip: If fresh sage is too strong for you, toast thick bots of sage with a few drops of oil in a pan for a minute or two. Toasted sage is quite wonderful.

3. Serve with raw almonds and slice tartine if desired. Red pepper flakes are another topping if you like a spicy kick.

Oatmeal Pumpkin Bread for Fall.

September 25, 2013 by Kathy Patalsky 99 Comments

Pumpkin bread and pumpkin muffins have long been an obsession of mine come fall. But finding a pumpkin loaf "around town" that is vegan and guilt-free is not an easy task. So in these desperate times, most vegans find that matters must be taken into their own hands. Into the kitchen we go!

Oatmeal Pumpkin Bread. This dreamy, filling, golden pumpkin loaf is packed with real pumpkin flavor and accented with warm spices like cinnamon, plus a touch of earthy nutmeg and ginger and dreamy coconut oil, citrus zest and vanilla bean too. Get my recipe plus a Nelly update..

Nice without the vegan butter slathering too..

Pumpkin bread in fall. It is a must. (But healthy vegan pumpkin bread, not so easy to find.)

Can I Get Some Pump-Pump-Pumpkin Bread Please? One classic "pumpkin bread" example can be found at everyone's favorite mass chain coffee shop: Starbucks. Even if you've never tasted it, I know you've seen it. You've passed it as you dart through airports at 6am, or as you grab a quick soy-something on a busy workday. Those thick, spongy slices all huddled together behind the shiny, glossy bakery glass, lined up in perfect piles between the "banana loaf" and "iced lemon pound cake." Those golden slices smiling at the pumpkin spice latte toting patrons. But no pumpkin spice latte for us vegans (yet?) and no pumpkin loaf either. You sigh feeling kinda left out of the #PSL, Pumpkin Bread frenzy, the sound of those crinkling brown Starbucks bakery bags following you out the door and down the street.

Like most traditional pumpkin breads, the popular Starbucks version is not vegan. And not terribly healthy. Lets just take a looksie.. "Pumpkin Bread ingredients a la Starbucks: sugar, pumpkin, wheat flour, enriched (wheat flour malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), egg, soybean oil, water, pepitas (pepitas, safflower oil, salt), food starch - modified, salt, baking powder (sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate), baking soda, spices, pan spray (soy lecithin, may contain canola oil, palm oil, soybean oil, natural flavor, mineral oil). " 390 calories per slice, 14g fat, 2g fiber, 38g sugar/61g carbs.

But hold up! Before you crumble into a pouting mess of pumpkin depression, take a bite of this!..

So lets try this again...

Indulge. My Oatmeal Pumpkin Loaf is not only delicious, but LOADED with whole food goodness from rolled oats, pumpkin puree, healthier sweeteners like maple syrup, ground seeds and non-dairy almond milk. So good for you that you can easily eat it for breakfast, paired with a giant steamy latte or your favorite fruit smoothie or green juice recipe. The main healthy ingredient upgrade involves my flour. Instead of pre-processed "flour" I use homemade oat flour. My homemade oat flour is easily made in a blender or food processor in just a few minutes.

If you split one loaf into 8 slices, each slice looks like this (estimate via caloriecount.com):

Not too shabby. Less sugar/carbs. More fiber. Less fat. More whole foods. Fat is from organic, extra-virgin coconut oil. Tip! If you want to boost the protein content of you bread, substitute ½ cup of the pumpkin with silken tofu. Or keep the recipe as is and add in a scoop of your fave protein powder. Or take a tip from Starbucks and add in some nutrient-rich ground pepitas! Yum.

Oat Flour Loaf. Since this is a hearty, truly oatmeal-infused loaf, it has a dense, rich pumpkin texture and flavor - rather than an ultra fluffy texture you might find from pumpkin bread using refined wheat flours. I love oat flour baked goods, they remind me of bran muffins, but silkier. Tip: I used chia seeds because I was out of flax seeds. But I have found that using flax seeds usually gives vegan baked goods a bit more "fluff" in the density.

Breakfast, afternoon snack or bedtime nibble.. pull your leftover bread from the fridge, slice, warm for a few seconds in the microwave or toaster oven and add a slather of Earth Balance. Instant pumpkin-cloud heaven.

Oatmeal Pumpkin Loaf
vegan, makes 1 "standard loaf pan" (9x5") loaf - makes 8 generous slices

dry:
2 cups oat flour (homemade form rolled oats - see directions)
¾ teaspoon salt
1 heaping tablespoon baking powder
spices: ¾ teaspoon cinnamon + ¼ teaspoon ginger powder + ⅛ teaspoon nutmeg + pinch cayenne (optional)
*If you only have cinnamon spice on hand that is fine too!

wet:
1 cup almond milk (room temperature, or slightly warm)
3 teaspoon ground flax seeds (or substitute with chia seeds)
1 teaspoon vanilla extract
1 ½ cups canned unsweetened pumpkin puree
⅓ cup coconut oil, melted (organic)
¾ teaspoon apple cider vinegar (orange juice or lemon juice is an acceptable substitute)
½ cup maple syrup or agave syrup OR ½ cup sugar (organic turbino, raw cane sugar tested)
¼ teaspoon fresh orange zest (lemon zest works too)

topping: sprinkle of sugar + oats + zest

notes:
* If your pumpkin puree is on the "wet" side, add another 3 tablespoon of puree and only use about ¾ cup almond milk. Pumpkin puree cans will vary greatly in "wetness." A "dry" puree hold its shape in a gel-like scoop, while a wet puree is soft almost like a thick applesauce.

* Sweetener: I made the bread once using ¾ cup dry sugar and once using ½ cup maple syrup. Both worked well. I think I liked the maple syrup hint a bit more, and it was a bit smoother of a sweetness. But both were wonderful. Agave syrup could also be used. For a sweeter loaf, use ¾ cup sweetener. But you should be fine using just ½ cup.

* Fluffy Factor: If you want a less dense loaf, feel free to use half homemade oat flour and half a lighter flour like a basic store-bought wheat flour or gluten-free flour alternative

* Wet Mix: You want to warm your liquid ingredients so they combine smoothly. If there is a chilled ingredient the coconut oil will solidify making the mixture clumpy. The easy solution is the warm up anything that is chilled, like the almond milk.

Directions:

1. Preheat oven to 415 degrees.

2. Make your oat flour by grinding whole rolled oats in a food processor or blender until a fine powder texture is reached.

3. Combine all the dry ingredients in a large mixing bowl.

4. Combine all wet ingredients in a bender and process for a few minutes on lowest setting. This will help activate the flax seeds as an "egg replacer."

5. Fold the wet mixture into the dry mixture until a thick, wet batter is formed.

6. Grease your loaf pan very well using coconut oil or coconut oil spray. Pour batter into pan.

7. Bake at 415 degrees for 20 minutes. Then reduce heat to 395 and bake for an additional 25 minutes. About 40-50 minutes total should be about right. You can check to see if you bread is done by using the toothpick test.

8. Cool for a good 30 minutes before removing from pan. You may be able to slice while the loaf is still warm, however slice carefully since the bread will be delicate. You will notice that the dense pumpkin texture will firm up as it cools and the oats continue to absorb the moisture of the cooling bread.

Serve with a slather of Earth Balance vegan butter!

A few things:

1) THANK YOU to everyone who has joined Team Gobble and donated to Farm Sanctuary's What Did You Do campaign! You guys have exceeded my expectations and I am beaming with pride and happiness to have such generous readers. Details in this post.

2) Nelly Update! Updates from this post and this post. Sorry I've been MIA in updating you on Nelly. Here is the latest. And overall I'm ecstatic that she is acting like my normal Nellster and seemingly exceeding the grim expectations communicated by her multiple doctors.

Last Friday we went down to the cancer center to get Nelly's follow-up chest X-ray. Big scary day. This X-ray would tell us how aggressive her cancer is and how much the cancer lesions in her lungs have grown or multiplied. (Nelly's cancer started in her liver and spread to her lungs.) And you may remember the original estimate by one doctor was that Nelly had 2-3 months left to live. (That was in late August.)

The results: In about 3 ½ weeks Nelly's lung lesions DID NOT CHANGE. At all. They are still there, but for some reason they have stayed the same. So maybe we are doing something right! This is literally the FIRST bit of good news Nelly has received in this cancer journey, so I am just going to soak in all this positive energy.

Now the bad news is that she still has a large tumor on her liver and her liver blood results are still slightly elevated. (Although her ALT went down a bit.) And she is still about two pounds underweight for her "norm" weight. Trust me, I am feeding her day and night - I think I am beginning to annoy her with all the feeding sessions going on.

So honestly I have no idea what this means, I guess I am still in shock that we had a tiny bit of good news come our way with all the vets telling us Nelly's cancer is aggressive, terminal and untreatable. Praying that they are all wrong! (Yes, that is my in-denial voice chiming in again.) We have a follow-up chat with Dr. Bittan, our alternative medicine doctor, so I am anxious to see what he thinks. We have been giving Nelly a few meds he prescribed, so maybe they are working!

Or maybe Nelly seriously felt ALL THE LOVE you guys have been pouring out to her furry little body and she decided that she just did NOT want to leave this planet when so many kind and wonderful people love her. Keep it coming, Nelly likes the vibes you all are sending to her. xoxox

Link Love! More Fall-Approved Bread Recipes:

* Citrus & Spice Banana Tea Bread
* Two L'il Pumpkin Muffins
* Honeycrisp Banana Bread + Almond Butter Drizzle
* Easy A Breakfast Carrot Cake
* Pumpkin Spice Orange Banana Bread Bars
* Sugar 'n Spice Dipped Soft Pumpkin Pretzels with Sweet Orange Glaze.
* Pumpkin-Cranberry Loaf, aka Sugar Plum Fairy Bread

---

Farm Sanctuary's "What Did You Do" Campaign. Join My Team!

September 24, 2013 by Kathy Patalsky 26 Comments

Today kicks off the countdown to World Farm Animal Day on October 2nd. (Yes, there is such a day!)

Farm Sanctuary is leading the countdown with their "What Did You Do?" campaign. I'm proud to say I've joined "Team Gobble" and hope to help inspire you guys to join my team! Those who join me will be helping to support the inspiring work that Farm Sanctuary does, creating animal survivor stories worth sharing and talking about. If you love animals like me, click ahead to find out more. Must-See Bonus: cute animal pics ahead. (Those who donate can enter my team giveaway too!)..

Animal lover? Me too. Team Gobble today. This is Shannon. Team leader material for sure..

*photo credit: Farm Sanctuary

Happy farm animals of all sorts make me very happy as well. Like these happy pigs at Farm Sanctuary. They almost make me want to dive in and take a mud bath. Almost.

*photo credit: Farm Sanctuary

I don't often do animal-themed posts her on HHL, since this is a "vegan food blog." But when Farm Sanctuary asked me if I wanted to participate in their WDYD campaign this year, I was honored, excited and ready to share. Also on Team Gobble: Shannon Elizabeth, Mayim Bialik, Tony Kanal, Kevin Nealon and more. Check out these teams! Love..

Join My Team, via Team Gobble! or keep reading to learn more.

I love the concept of this campaign. "What Did You Do?" Farm Sanctuary is asking the question: "What did you do when you learned about animal cruelty?"

Listen to celebrities talk about what they did when they first found out about animal cruelty - video features Joan Jett, Kevin Nealon, Emily Deschanel, Russel Simmons, "not-tom-cruise" 🙂 and more:

The video intro to the WDYD campaign:

The campaign basically reminds us that future generations will look back on this time as a period when food norms where changing, diets were evolving and negative stereotypes about plant-based lifestyles/vegan diets were dissolving. Big time. A time when we loosened our dependency on the concept of "animals as food." And plant-based alternatives were popping up like blossoms in springtime. Vegan eggs, vegan mayo, vegan "chick'n" and yes, even vegan Thanksgiving Tofurkys. (Team Gobble!)

So years from now, when kids and teens ask us about these times, it will be an awesome feeling to be able to say you did something for the animals in 2013. You were not part of the problem, but part of the solution that lead to a more compassionate world - where farm animals are more than just food. An evolved time when compassion and plant-based living reigns supreme. I can totally see that future and I hope you can too.

Way Back When. I remember growing up in Santa Cruz California, being surrounded by ex-hippies and ECO-passionate people who were chugging wheatgrass, crunching on hemp granola, stocking up their kitchens with organic farmer's market produce, slicing cubes of tofu, riding their bikes to work (my high school science teacher rode 25 miles each day!) and wearing alternative material fashions long before it was "cool or trendy" to do so. Those early-adapter vegetarians and planet-friendly trailblazers mean so much more to me now as I look back.

And I hope future generations will look back on ME and YOU and think the same thing. I want to be a cheerleader for animals, a trailblazer for veganism and plant-based living and removing the concept from people's minds that animals are food. And rather that animals are our friends. We share this planet with them. Peace should only seem natural between us.

In 2013, I was sippin' a green smoothie, wearing faux leather shoes and cheering for "Team Gobble"

MY REQUEST: What if every HHL reader donated $10 today. That would be amazing! And YOU would be making a difference.

If you can donate more, super. And if you cannot donate anything, fine too! JUST BY READING THIS IT SHOWS YOU ARE INTERESTED. And inspiring your own compassion today may lead you to donate or help in your own way in the future. And that is pretty awesome.

"Every donation helps. For example, just $18 could buy a month’s worth of pain medication for a rescued turkey like Daisy; $30 could provide food for pigs like Nikki." - FS

"My Team" Giveaway. If you make a donation (any amount!) and are interested in entering my "team giveaway" leave a comment on this post saying "I donated!" I will randomly choose one donor who will win a signed copy of my book 365 Vegan Smoothies plus TWO HHL tees! Your choice sizes/designs. I will notify the winner via email (if available to their commenting account) - or by replying to their comment here on this page. I will choose a winner Oct 23rd. (You can also leave your twitter username in comment if you'd like to be notified via Twitter.)

Click Here to Donate to Farm Sanctuary via my Team on Team Gobble! (Any Amount Helps!)

Click the logo below to join TEAM GOBBLE - my page!..

All About Team Gobble from Farm Sanctuary:

Team Gobble is getting the word out about helping turkeys like Daisy and Shannon that have had to, and continue to endure the cruelties they are put through in factory farms. FS's amazing "Animal Angel" donors have issued a challenge. If we can reach $25,000 they will double it!

Turkey's at Farm Sanctuary:

Daisy: A Fall from a Truck Bound for Slaughter Made for this Turkey’s Safe Future. Injured and overweight when rescuers found her, Daisy had most likely fallen off a truck bound for the slaughterhouse after enduring weeks of fattening in an industry warehouse. The tumble could easily have killed her. Similar transport accidents kill countless other farm animals, but instead it saved her life.

Shannon: A Turkey’s Journey from Warehouse Confinement to Sun-drenched Pasture. Shannon was scared and exhausted when she arrived at Farm Sanctuary’s New York Shelter. And as soon as they saw her, caregivers knew from seeing her mutilated beak and toes that she had come from an industrial turkey farm.

Get more info on Farm Sanctuary's What Did You Do Campaign Page. If you donate, please use Team Gobble + Kathy Patalsky's Team! xo

photo credits: All animal photo credits are to Farm Sanctuary.

Hot Pumpkin Mug. Sip Some Cozy.

September 22, 2013 by Kathy Patalsky 53 Comments

Why does chocolate get to have all the hot beverage fun come fall and winter?

Pure Chocolate. Hot cocoa, aka hot chocolate, is a classic, beloved warm beverage that celebrates one thing: chocolate. No espresso added. No tea or fancy main ingredient additions, just chocolate. Hot chocolate. Chocolate melting in a creamy white base. No water, no fancy syrups, just chocolate. Sometimes a few marshmallows and whip to accent.

Pure Pumpkin. So I'm letting pumpkin have a bit of this pure beverage action and taking away the tea and espresso additions that you usually find in "pumpkin lattes" for a flavor that is pure pumpkin bliss. A few warming spiced accents like cinnamon, ginger, vanilla and maple in there too.

Hot Pumpkin Mug. This sip is perfect for caffeine sensitive folks and kids too! You can totally curl up under a soft blankie around bedtime and sip this cozy mug to help you wash away a busy day. No worrying about caffeine jitters or insomnia. Cozy, creamy pumpkin will settle your nerves and calm your senses. Grab a can of pumpkin and give hot cocoa a run for its money!

Back up cocoa. There is a new hot steamy mug on the table.

And this golden orange, creamy-bliss sip means business.

Go ahead, stare directly at the glowy golden ring of pumpkin. Hypnotic, yes?

Without whip.. It has this awesome pumpkin foam that naturally forms from the simmering and blending in my recipe..

But adding whip is pretty yummy too..

First Can of the Season. Yesterday I bought my very first can of pumpkin for the 2013 fall/winter season. And so it begins. Pumpkin madness. I guess I will embrace my early season pumpkin cravings because I know that every time late December rolls around, I'm pretty much all pumpkin-ed out.

But for now, bring on the pumpkin frenzy.

The perky orange can I purchased last night was burning a hole in my pantry this morning. So I cracked the sucker open. I wanted a pumpkin spice latte .. but without the caffeine. Hmmm... And my Hot Pumpkin Mug was born. Some soy whip in the fridge for an easy swirl of creamy bliss on top. Coconut whip, if you prep ahead of time, would be even better.

Crave Pumpkin Mugs this Fall. This is a pure pumpkin hot beverage that mimics the appeal of hot cocoa. Most often you find pumpkin in a latte. Well move aside shot of espresso. Take a breather chai tea bag. Simmer down splash of hot coffee - this is pure pumpkin in the bevie spotlight.

Nog you say? But this is healthy! I'm not calling this a "pumpkin nog" (though I considered it) simply because nogs, to me, imply high-fat high-calorie high-suger sips. Desserts almost. This pure pumpkin beverage is good for you! You get a nice dose of pumpkin puree (not just fake or sugary syrups or added flavorings like at coffee houses). Pumpkin is low in calories, rich in fiber, potassium and vitamin A. Plus all those spices are warming to your body. The base can be either soy or almond milk. And if you add some whip, vegan varieties like soy and coconut are much healthier than any whip you will find at Starbucks.

Speaking of Starbucks, it is a shame that their Pumpkin Spice Latte isn't vegan (have you signed the petition??) but guess what, this concoction is BETTER. So there.

And if you want to add a shot of espresso or tea bag to this recipe you can .. but try the pure pumpkin version first! You may be surprised how pumpkin can steal the show and impress your taste buds all on its own.

Don't let hot cocoa have all the fun this fall.

Make your own coconut whip for the topping or use a store-bought canned soy whip.

This pumpkin sip is ready to party.

Hot Pumpkin Mug

By Kathy PatalskyPublished 09/22/2013
This creamy, cozy alternative to hot cocoa tastes like pumpkin pie! Coconut whip on top. Dairy-free. Pumpkin spice flavor.

Ingredients

1 ¼ cups non-dairy milk
1 ½ tablespoon pumpkin puree, unsweetened
¼ teaspoon pumpkin pie spice
(add additional spices if desired: cinnamon, nutmeg, ginger, turmeric, cayenne...)
⅛ teaspoon or a few drops of vanilla extract (opt'l)
1 - 3 teaspoon maple syrup (depending on how sweet you like it)
pinch of sea salt
Topping: soy or coconut whip

Instructions

Add all ingredients except the maple syrup to a blender. Blend on low until mostly smooth. A few pumpkin lumps are ok. Room temp pumpkin blends more smoothly.
Pour mixture into a small sauce pot. Bring to a boil and then reduce to medium and allow to simmer until any tiny clumps of pumpkin melt into the hot liquid. Simmer for about 2-4 minutes.
Transfer the mixture back into the blender, add the maple syrup and blend again on low until frothy.
Pour into a serving mug and top with optional soy or coconut whip and a sprinkle of pumpkin spice or cinnamon or nutmeg.
Serve warm and steamy. To quickly reheat or re-warm, a few seconds in the microwave can do it.

Yield: 1 servingPrep Time: 00 hrs. 03 mins. Cook time: 00 hrs. 05 mins. Total time: 8 mins.

Nutrition

Calories: 176kcal
Protein: 9g
Dietaryfiber: 6g
Totalcarbs: 21g
Dietaryfiber: 1.7g

Tags: dessert,beverage,drink,pumpkin,pumpkin spice,latte,mug,fall,holiday,spice,easy,cozy,vegan,dairy free,coconut whip

*nutrition does not include whip on top

Pumpkin.

Want more pumpkin fun? Try my 25 best pumpkin recipes!

Browse non-dairy milk options here in my milk review.

Pin it for later!..

Elizabeth Castoria: VGP Interview!

September 22, 2013 by Kathy Patalsky 8 Comments

Next up in my 2013 Veggie Girl Power Interview Series is the super fun, cool, rad, uber-talented, creative, down-to-Earth, everyone-loves-this-chick, vegan authority lady: Elizabeth Castoria..

Elizabeth Castoria is the former Editorial Director of VegNews Magazine. (She recently parted ways with VN after many years of amazing work there.) While I am sad that I won't get to read Elizabeth's awesome VegNews Editor's Notes anymore, I am super excited about her future projects!

Elizabeth is currently using her genius talents as the Managing Editor at KrisCarr.com AND she has her first book out spring 2014, exciting!

Elizabeth's Upcoming Book! All I know is that it is a vegan-themed book, I cannot wait for more details as her book publishing path unfolds. When can I pre-order this thing already??

Sidenote.. hooray that Elizabeth is working with KrisCarr.com (We all LOVE Kris Carr, yes? Crazy Sexy Cancer, see it, buy the books, join the fan-dom. Kris is an amazingly inspiring lady.) So happy Elizabeth is on Kris's team. Perfection.

Meeting Elizabeth! Last spring I was so happy to meet Elizabeth for the first time when I visited the VegNews office in San Francisco...

*VegNews office spring 2013, Elizabeth in red, lower center. (See more SF fun in my travel blogpost San Francisco: 19 Awesome Things From My Trip!)

*Two cuties in the coziest sweatshirts ever, aka Elizabeth with Vaute Couture's Leanne (also a VGP lady - interview!)

Get to know Elizabeth Castoria!..

Veggie Girl Power Interview: Elizabeth Castoria, VegNews Magazine Editorial Director

Q1: Back to Basics. When and why did you go vegan? We love a good "this is why I went vegan" story.

Elizabeth: I was 17 and there was a really cute guy who was vegan, and I thought, yeah! I was already a vegetarian, and the more I learned about veganism, the more it made sense to me. It is far from the only major life decision that I made because of some dude.

Q2: Help a Girl Out. The vegan transition can be tough for some! What sisterly advice can you give to new or transitioning vegans?

Elizabeth: Veganism is the easiest thing in the world—if you want to do it. If you're doing it because someone tells you to or because you feel obligated to in some way, then it can be really, really challenging. Do what you want to. If that means eating one vegan meal per day for 10 years, that's better than no vegan meals ever.

Q3: Traveling Vegans. In your neck of the woods, what are the local vegan hot spots to visit/shop at/dine at? Traveling vegans want to know!

Elizabeth: San Francisco is pretty great for vegans. Gracias Madre is awesome, Saha is stellar (not totally vegan but totally worth it!), Millennium is magical, and there are excellent vegan options at non-vegan places such as Ken Ken Ramen, Kronnerburger, Mau, Curry Up Now, and Green Chile Kitchen.

Q4: On Food. What is a typical day of vegan eating for you? Fave eats?

Elizabeth: I'm basically an embarrassment to veganism when it comes to what I actually eat because it's usually pretty boring and quick. I love a chocolate-banana smoothie with a little Vega in the morning, and lunch or dinner is usually kale salad. Thrilling, I know! I do eat out pretty often, which is when things get more interesting, but at home I'm a sucker for pasta with pesto and easy stuff like that.

Q5: Words of Wisdom. Here is your chance to create your own quote. "Veganism is....."

Elizabeth: Veganism is rad. Try it out.

Q6: On What is Hot. Share people, brands, books and more that you like to rave about.

Elizabeth: Well, obviously there's 365 Vegan Smoothies, which might actually get me out of my choco-banana routine! I'm really excited about Isa Does It, and anything that Brian Patton (aka The Sexy Vegan) does is magic. I feel like there's so much great stuff out there right now, there's really never been a better time to be vegan. And everything that you eat/read/or do is better when you're also wearing a sweatshirt from Vaute Couture—they're the softest and best ever.

Q7: Soapbox! Go for it ...Soapbox away...

Elizabeth: I am always in favor of more Justin Timberlake, so that's first and foremost. For me, being vegan is about celebrating all the incredible opportunity we have to do something that aligns with our values, is delicious, and betters the world. So, basically, it's like a non-stop party.

Q8: What upcoming projects are you working on? Please share!

Elizabeth: I'm at work on a book about which I am very, very excited, and of course forthcoming issue of VegNews!**

Q9. Smoothie love! I would love to hear about YOUR favorite smoothie recipe..

Elizabeth: Here's what I drink every single morning:
1 frozen banana
1-½ cups vanilla coconut milk
½ scoop chocolate Vega

Q10. Do you think veganism is the diet of the future? Why?

Elizabeth: It's actually documented that veganism is the diet of the future, so yes. (And by "documented" I obviously mean that in the second episode of Star Trek: The Next Generation, Riker comments that they "no longer enslave animals for food.")

**(Update: Elizabeth is currently working at KrisCarr.com as mentioned at top!)

------------

Follow Elizabeth:
TWITTER -> @ecastoria

Be sure to read all this year's VGP interviews coming up. VGP 2013

VGP kickoff: Cookbook Interview Chloe Coscarelli
Simone Reyes, of Running Russell Simmons / Animal Advocate
Doron Petersan, of Sticky Fingers Bakery
Angela Liddon, of Oh She Glows website
Elizabeth Castoria, Editorial Director VegNews Magazine
Katie Higgins, of Chocolate Covered Katie
Laura Beck, of Vegansaurus and more / writer
Emily Von Euw, of This Rawsome Life website
Marly McMillen, of Namely Marly website
Sara Sohn, of Sweet & Sara Vegan Marshmallows
Kathy Patalsky, (putting myself in the interview seat to close the series!)

*all photos were provided courtesy of Elizabeth Castoria .. except the VegNews shot, that is mine.

Orange-Spiced Pumpkin Hummus. (Pump-ummus)

September 20, 2013 by Kathy Patalsky 11 Comments

I don't know what happened. Last week I was in full-out denial that fall was party-crashing my beloved glossy-yellow-sunshine-filled, blue-sky-topped, smoothies-everyday, bliss-bonanza summertime season. And this week I went through three cans of pumpkin, finished off my lingering jar of cinnamon, and started to get anxious when I realized I was running low on maple syrup. All while still cranking up the AC during the day since, for example, today's Los Angeles high was 81 degrees. Pumpkins first, sweaters, scarves and Halloween decorations second I guess.

Pumpkin Hummus. But despite my seasonal-transition-confusion, I have nothing but swoony love for THIS recipe. It has me craving autumn strolls through golden and crimson leafy-speckled paths. Halloween decorations. Movie nights in. Golden twinkling candlelight (I use those fake-out candles on auto-timer .. ah technology!) And healthy snacking afternoons with bronzed bowls filled to the brim with this creamy-delicious Pumpkin Hummus. I've been calling it Pump-ummus. Kinda sounds like pump-a-moose, so that's kinda silly I know. Get my recipe + a bonus recipe for warm, savory-baked pumpkin cashew cheese..

Dip it..

Bigger bowl please..

Spread it..

Pumpkin Hummus with hints of copper-toned cinnamon and bright orange citrus zest. A hint of nutty tahini and a sweet subtle glow of maple syrup too. This pumpkin hummus can be eaten by the spoonful, spread on seasonal sandwiches, stuffed into pita bread with veggies and leafy greens - maybe some smoky tempeh bacon too - or simply dip and snack using veggie sticks, crackers and toasts to dig in.

Oh-so-fall. And kinda glowy-cozy too.

Glowy-cozy recipes are what I'm ALL about this season.

Orange-Spiced Pumpkin Hummus
vegan, makes 4 cups

1 16oz. can garbanzo beans, drained
1 cup canned pumpkin puree, unsweetened
¼ cup tahini
1 tablespoon apple cider vinegar
1 tablespoon maple syrup
1 tablespoon orange juice, fresh + pinch of orange zest (plus more zest as garnish)
⅛ teaspoon cinnamon
⅛ teaspoon ginger and/or nutmeg mixture
½ teaspoon salt
optional: ¼ cup soaked raw cashews, for a richer, creamier, thicker texture
garnish: orange zest + a drizzle or cold-pressed pumpkin seed oil is nice too!

Directions: Blend all ingredients in blender or food processor - I only blend half-way so some beans are still stightly chunky. For thinner hummus you can add a splash of orange juice or oil. (pumpkin seed oil or EVOO) Serve warm or chilled.

Since these healthy beans are disguised as HUMMUS maybe my husband will actually eat them. Actually .. he taste-tested this stuff and DID love it! #win

Bonus Recipe!

Savory Baked Pumpkin Cashew Cheese
vegan, makes about 2 cups

¾ cup pumpkin puree (unsweetened)
1 cup soaked raw cashews (soak overnight)
1 tablespoon coconut oil, organic extra-virgin (softened)
1 tablespoon maple syrup
¼ cup vanilla almond milk (warmed)
¼ teaspoon orange zest
spices: cinnamon, ginger, nutmeg to taste

Drain cashews and add all ingredients to blender. Blend until smooth. Pour into a greased oven-friendly dish, you can use two small dishes if desired. Bake at 275 degrees for 1-3 hours. After one hour you will get a soft, spreadable cheese. The longer you bake, the drier your cheese will become. Fully cool before serving for a firmer style cashew cheese. Warm cheese will be soft.

Skillet-Popped Lentils. (Aka, lentils my husband will actually eat!)

September 18, 2013 by Kathy Patalsky 50 Comments

Cooking challenge: getting my bean-hating husband to eat more legumes (beans + lentils). I decided to start with lentils because they are packed with so much nutrition and I knew I could make them lovable to someone who "thinks" he hates all legume-type foods.

These spicy, peppery, skillet-popped lentils are pretty darn fantastic. You can serve then sizzling warm, straight from the pan or cool them in the fridge to quickly add them to salads, soups or entree grain bowls. Gobble them up by the handful as a fast, power-fuel snack. Served cooled or warm, these lentils are packed with flavor and nutrition. Sprinkle them over everything!

I have three recipes to share with you, all using my one easy cooking method. The recipes: spicy pepper-popped, pepper-balsamic and harvest skillet. If you want to crave more lentils, and learn how to make them shine, try this method..

Skillet-Popped Lentils - sizzle them in a pan and you will watch how they "pop" up into nutty, crispy bits! These lentils are for all your picky eaters who hate anything close to "mushy" - these lively little gems are easy to make and fun to eat. All you need: a few minutes, some lentils, spices and a skillet:

Lentil Power! One half cup serving of lentils contains 8g protein, 9g fiber, 0g fat, 15% RDA iron - and is a good source of folate, manganese, potassium, copper, zinc, magnesium and B vitamins. Go go lentils!

Last post I said I need more turmeric in my life, now for this post "I need more lentils in my life."

Balsamic-Infused:

Harvest Skillet:

Close-up of the seasoned, peppery-popped bits:

One serving suggestion - in a bell pepper half + Vegenaise-slathered sourdough toast.

My Beloved Bean-Hater. He says they are mushy. Too big. He doesn't like the texture. Frightening childhood bean-eating memories. For a very long time he wouldn't even touch rice. Yes. RICE. Seriously, I would giggle and hold a spoonful of peas, corn, chili, lentil soups or brown rice up to his face and he would quiver in fear.

You laugh, I laugh, but then I started to worry. Here is a guy who I basically hold much responsibility for turning vegan (mostly vegan, he eats fish on occasion when we dine out). But being a vegan and not including legumes, peas and many whole grains in your diet is NOT nutritionally smart.

These foods provide vital iron, fiber, vitamins, protein and more. Plus they help add some oomph to a veggie-heavy meal.

The good news is that slowly - VERY slowly - he has added in grains and legumes. Once he realized how delicious they can be when prepared in appealing ways. Aka, mush-free.

1 - He now eats rice. But only fluffy, nutty rice. Mushy rice gets the boot.
2 - He has found he LOVES nutty grains like barley and farro, since they have a nutty rather than mushy texture. He recently gobbled down a bowl of pesto-tossed farro. I was in shock. That same weekend he devoured a side of barley. Again, shocked, who is this man and what have you done with my husband?
3 - He adores beans in the form of hummus. hooray hummus!
4 - He still will not touch (or look at) green beans, corn, peas, large whole beans.

..so what about lentils?

In the past, I had tried lentil soup, but that was a no-go. And any stewed or mushy lentils are also off limits. So how do I make lentils, nutty, crispy and texture-approved for my very picky eater?

My answer: skillet-popped lentils. He LOVES these babies. I pile them on some toast with a generous drizzle of basil-infused EVOO and he devours the plate. Success.

Skillet-Popped Lentils, Three ways:

1 - Pepper-Popped
2 - Balsamic-Pepper
3 - Harvest Skillet

Recipe 1: Basic Prep, Pepper-Popped
vegan, serves 2-3

1 15oz can lentils, rinsed well in cool water and drained
fine black pepper - add to taste
salt to taste (if lentils are unsalted in can)
¼ cup finely chopped parsley (a few generous pinches per cup of lentils)
1 teaspoon extra virgin olive oil (or to taste - this helps with the crispy edges while cooking)
cayenne (optional, add a pinch for extra spicy lentils)

Directions:

1. Open your can of lentils and drain liquid. Rinse the lentils in cool water very well. Then drain all the excess water by tossing the lentils in a large bowl strainer. I use a fine mesh strainer. Fluff the lentils a bit so they are as dry as possible. Pat them dry with a paper towel if needed.

2. Warm a large skillet over high heat. Add ½ - 1 teaspoon of extra virgin olive oil. Spread around pan.

3. When oil is hot, add about ¾ cup of lentils. Move them through the oil a bit and let them sit there sizzling in the pan. They will start to plump up and almost look like they are about to pop. Shake the pan a bit to toss the lentils for even cooking.

4. After about a minute, shake about ⅛ teaspoon (or to taste) of fine black pepper over the lentils. You can also add some salt if your canned lentils were not salted (check the can). Toss the lentils with the pepper and continue cooking. You can also add in the optional cayenne if you want extra spicy lentils. (You can even add other varieties of spices! Chipotle powder, garlic powder, turmeric, nutritional yeast, curry powder, onion powder .. anything really.)

5. You will know the lentils are ready when they look nutty, toasty and the edges are browned and dried. For the last minute of cooking, add in a few pinches of the chopped parsley and toss in pan to wilt with the lentils. Add more spices if desired too.

6. Remove these lentils and repeat the process with the remaining uncooked lentils.

Serve warm or cool in fridge for serving cool and adding to salads, lentil toast and more.

Recipe 2 - Balsamic Lentils: The preparation for balsamic lentils is the exact same as the pepper-popped lentils, the only difference is that half-way through the cooking process you add in a small splash (1 teaspoon to start, add more if desired) of balsamic vinegar. Continue cooking as above until all liquid has been absorbed. This adds an earthy, sweet flavor the the lentils. The balsamic lentils are slightly softer since they have some added liquid. (Tip: You could substitute balsamic vinegar with red wine for a rich amazing flavor too!)

Recipe 3 - Harvest Skillet

½ of one small red or orange bell pepper, diced
*You can use the other half to serve the lentils in!
½ green apple, diced
¼ cup diced butternut squash or sweet potato (optional)
pinch of grated orange peel
⅛ teaspoon cinnamon
splash of apple cider vinegar
½ teaspoon EVOO

optional: other veggies/herbs like diced sweet onion, chopped green onion, chopped mushrooms, chopped greens like kale, chopped sage and more..

Directions:

1. Cook your lentils according to the pepper-popped recipe above. Set warm cooked lentils aside.

2. Add a small drizzle of oil to skillet and add in the harvest veggies and apple. Toss around in pan, adding in the spices and orange peel as well. Cook over medium-high heat until the apples and veggies begin to brown.

3. Keep the veggies in the pan and add in the cooked lentils. Toss together over medium heat. Add the splash of vinegar and continue to cook allowing the flavors of the lentils and the veggies to mingle. This should take just a few minutes. The longer you cook, the drier your ingredients will get.

Magical skillet. Turns lentils into must-have little bits of yum!

balsamic:

bell-pepper served:

Fast & Easy Tofu Scramble + Tempeh-Bacon Breakfast Bowl.

September 12, 2013 by Kathy Patalsky 12 Comments

This family-style breakfast bowl is just what you need to coax your crew out of bed come sunrise. These flavors, aromas and colors will have everyone popping out of bed like toaster tarts. But no tarts on the table today. Golden turmeric-infused, fluffy tofu scramble, speckled with sweet onions and chopped kale fills this plant-based, protein-rich bowl. Perfect pairing: blackened, savory-sweet, maple-tamari tempeh "bacon" slices.

With this fast and easy recipe, a hot breakfast is within reach any day of the week. Make a big batch of tofu ahead of time to serve for a few days, or whip up a fresh skillet for same day serving.

Serve this bowl with a pile of crisp toast, a colorful fruit salad, hot steamy coffee, tea (or hot pumpkin mug) or maybe some hash browns or pancakes for a weekender feast. Snag my recipe plus my fave tofu scramble flavor boosters..

And as I peek over my shoulder at the kitty-bed view from the kitchen, I too feel a foreign wave of normalcy wash over me. She certainly doesn't look sick curled up in a fuzzy ball, awash in the glowy-white-curtain-filtered afternoon sunbeam light, quietly closing her feathered eyelids as her green eyes simmer and twinkle, her whiskers settling into her white-tipped paws, a low purr vibrating from her cheeks.

Good morning sunshine.

Some mornings call for steamy, protein-rich, family-style bowls of lets-all-dive-in-together delights...

Smoky, savory-sweet tempeh bacon is a welcome breakfast accent.

I like my scramble served via toast (gluten-free shown), slathered in Earth Balance vegan butter..

Who needs a fork, when you have toast - yes? (hot pumpkin bowl optional)

Turmeric Scramble. Turmeric (and maybe some nutritional yeast) is what gives tofu scramble that perky golden color. Turmeric is one spice to keep handy in your kitchen for flavor and wellness purposes. Reading up on health, inflammation, cancer-prevention and longevity lately, I have been re-inspired to add more turmeric to my diet. I need more turmeric in my life. You probably already love tofu scramble dishes, well now you have even more incentive to bust out the tofu and skillet at mealtime - turmeric-power! (Scramble Breakfast Burritos rock too, in the AM or PM hours.)

"Curcumin, which has powerful antioxidant and anti-inflammatory properties, is the most active constituent of turmeric." - DrWeil - more info on turmeric's health benefits

A Few Flavor Boosters for Tofu Scramble:
* truffle salt or truffle oil (a tiny bit goes a long way!)
* peas, sweet onions, veggies or all sorts
* nutritional yeast
* vegan liquid smoke
* vegan butter, aka Earth Balance
* splash of umeboshi vinegar
* chopped tempeh-bacon or vegan sausages folded into your scramble
* squeeze of orange juice + pinch of citrus zest or dried orange peel spice
* hot sauce, vegan cheese shreds or diced avocado served over top cooked scramble
* vegan cheese shreds (like Daiya) or cashew cheese folded into scramble while cooking
* tamari and turmeric (both in this recipe already)
* details on these ingredients in a post I did on Disney's Babble a while back

Fast and Easy Tofu Scramble
vegan, serves 4

12-16 oz. silken tofu, pressed dry + crumbled
3-5 teaspoon tamari
1 medium onion, chopped
1 teaspoon vegan butter, Earth Balance (add more for a richer scramble)
¾ - 1 teaspoon turmeric
1 cup organic kale, chopped
¼ cup nutritional yeast (optional)
pinches of black pepper to taste
salt to taste if desired
***feel free to experiment with any of the flavor boosters listed above too

Smoky Tempeh Bacon - vegan

12 oz. tempeh, sliced into thin strips
1 teaspoon sunflower/vegetable oil
1 tablespoon maple syrup
1 teaspoon liquid smoke (optional)
2 teaspoon tamari
a few pinches fine black pepper
1 teaspoon apple cider vinegar (optional)

Directions:

1. Press your tofu dry and prep your veggies.

2. Warm a large skillet over high heat. Add the vegan butter followed by the onion. Saute until onion browns on edges.

3. Crumble the tofu into the pan. Add the turmeric and tamari. Saute on high until the liquid is absorbed and the tofu is at your desired cooking done-ness. This should only take 3-5 minutes of cooking. To speed things up, cover pan with lid for a minute. If the pan edges are drying out to much and burning, reduce heat to medium.

4. Finally, fold in the pepper, kale and optional nutritional yeast. Taste taste for salt/pepper adjustments. Pour into serving bowl. Set aside. The tofu will be tastier once it cools a bit. The tofu can even be made one day in advance and left to "marinate" in the fridge - then reheated ion a skillet just before serving.

5. Scrape pan dry and add your tempeh bacon oil to pan - over high heat. When the oil is sizzling, add in the tempeh, maple, tamari, pepper and optional liquid smoke. Saute for 1-2 minutes on each side. Add the optional splash of apple cider vinegar half way through the cooking process. Pull tempeh from pan and plate with tofu.

Serve steamy warm. For extra richness, you can add a pat of vegan butter over top or folded into the scramble - or serve with "buttered" toast.

Kitchen Comfort. With all that is going on with Nelly right now, and the constant pinch of stress that lurks in the pit of my stomach, I eagerly look forward to kitchen time distractions. I submerge myself in my warmly glowing kitchen and the ritual begins, chopping, simmering, baking, toasting, blending, slicing, seasoning, boiling, tossing and plating. It overtakes my entire body, mind and spirit and for those few minutes, it is like I hit the "clear the cache" button on my worries. My analytical brain hushes while my food loving soul does all the thinking, talking and walking.

At first I found it difficult to cook and work, mostly because my heart feels crushed and numb from all this and secondly because I couldn't find the time. Re: caretaking takes over.

Caretaking (for people or pets) is a 24/7, full time job: lesson learned. It is a job that runs on NOTHING more than love and commitment to the person or animal you are watching over. If you know a caretaker of any sort, be sure to reach out to them and show them some extra support. And if you are a caretaker of a parent, spouse, friend, pet or sibling - huge hugs to you.

But lately, I have made time for kitchen/work breaks - mostly when Nelly snoozes. Which is often. She is a kitty cat. And as I mentioned in previous posts, normalcy, happiness, joy and positive actions are truly the best way to travel through this journey of Nelly's cancer. So while she sleeps peacefully like a snuggly little bunny, I bust out goodies in the kitchen. I can tell it makes her feel calm and normal.

And as I peek over my shoulder at the kitty-bed view from the kitchen, I too feel a foreign wave of normalcy wash over me. She certainly doesn't look sick curled up in a fuzzy ball, awash in the glowy-white-curtain-filtered afternoon sunbeam light, quietly closing her feathered eyelids as her green eyes simmer and twinkle, her whiskers settling into her white-tipped paws, a low purr vibrating from her cheeks.

Me in the kitchen. Or behind my camera lens. Nelly, my star co-worker, passively supervising as she snoozes soundly in her bed. This has been my life for the past six years of Healthy. Happy. Life. And all I want to do is freeze this moment in time forever.

Crazy Sexy Cancer Sidenote: I just watched Kris Carr's documentary Crazy Sexy Cancer the other day (I had only seen long clips in the past) and oh my goodness do I love Kris even more now! The documentary is only $4 to rent on itunes, and such a worthy use of a few hours. I promise you won't regret spending some time with Kris. What an inspiring story and glowing brave heart Kris has. I decided to watch it basically because I am now being "touched by cancer" for really the first time ever in my life. And Kris's cancer was in her liver and lungs which is exactly what Nelly has. (I know, I know, Nelly is a cat. And Kris is a person. And they have very different cases. But it still brings me a speckle of hope.) So yes, watch Crazy Sexy Cancer. It rocks.

And make this scramble. It rocks too. Breakfast and a movie, sounds like a good morning to me.

Honeycrisp Banana Bread Loaf + almond butter coco-maple drizzle.

September 10, 2013 by Kathy Patalsky 47 Comments

I had a craving for warm banana bread that I simply had to do something about. So this morning I baked this Honeycrisp Apple Banana Bread with oats, spices, vanilla, chia seeds, a hint of coconut oil and plenty of love.

Apples. As I went to pull ingredients, a pile of shiny red and green swirled honeycrisp apples were staring back at me in my fridge. So I decided that instead of doing banana bread, I would add a baked apple spin with banana-apple bread. Oh those honeycrisp apples are my favorite for fall. Honeycrisp, you know, that super sweet, juicy-delicious, sometimes giant in size, always awesome and crunchy fall apple variety. (Back in my early days of blogging I went so far as to pair my beloved honeycrisp apples with pasta, a la this recipe. But it actually worked!)

Over top the moist, bananas, oats, spices, vanilla and apple pie flavor infused bread, comes a thick drizzle of sweet almond butter. Almond butter accents both bananas and apples (and warm bread!) beautifully. Satisfy your banana bread craving with this cozy-inducing vegan recipe..

So I had this banana bread craving.

So I flipped on my stove and soon the aromas of cinnamon, vanilla, bananas and baked apples were wafting through my cozy kitchen. And in about an hour, my banana bread was served. Take that craving.

Friendly Fall Reminder. Slice into this flavorful loaf and the comforting apple and spice aromas will remind you to pull out your sweaters and scarves because "fall is coming." Warm spices, steamy hot mugs, crisp chilly breezes, dusty golden, dark red and burnt orange leaves, oatmeal cravings, fall holidays and more. OK, lets not get ahead of ourselves, like all the stores seem to do. Seriously, do we really need Halloween costumes in late August? But hooray, today it is still summer, and this banana bread doesn't mind that all. So take a baking-time break, chill out in your kitchen for an hour and await your taste test of this delicious dish.

Two ways to enjoy. This bread tastes delicious with or without the almond butter drizzle...

Honeycrisp Banana Bread
vegan, makes 1 standard bread loaf

dry:
1 cup spelt flour, organic (mine was sprouted grain spelt)
1 cup rolled oats, processed until fine
½ teaspoon cinnamon
1 tablespoon baking powder
½ teaspoon salt
dash of cayenne or nutmeg (optional added spices)

liquid blend - in my Vitamix:
1 teaspoon vanilla extract
1 ½ very ripe bananas, peeled
½ cup honeycrisp apple, chopped
¼ cup raw turbino cane sugar, organic
*(note: the bananas and apples will vary in sweetness, if you are worried about your bread being too sweet you can reduce the sugar even further)
4 teaspoon chia seeds (chia is my egg replacer in this recipe)
1 cup almond milk (or any non-dairy substitute)

Fold in:
½ banana, sliced
½ cup honeycrisp apple, diced (add a few pinches more for extra-apple-y bread)
¼ cup melted organic coconut oil
2 heaping tablespoons Earth Balance, vegan butter
1 teaspoon apple cider vinegar

Top:
1 teaspoon rolled oats, 1 teaspoon sugar

Almond Butter Drizzle:
2 tablespoon melted coconut oil
2 tablespoon almond butter
2-3 teaspoon maple syrup

Directions:

1. Preheat oven to 415 degrees. Yes, THAT hot. Also - add a few serving plates to your freezer. So they are fully chilled when serving. (You will see why and end.)

2. Grease your bread pan with coconut oil.

3. Chop your apple.

4. Add your whole rolled oats to Vitamix (or food processor). Process until mediun to fine in texture. You are essentially making oat flour.

5. Add oat flour and all other dry ingredients to large mixing bowl. Toss well.

6. Add all liquid blend ingredients to blender or fp. Process on low until smooth. Process for a good 2 minutes to fully blend apples and assist in plumping and "activating" the chia seeds for a thick texture liquid.

7. Fold liquid into the dry and then add fold in ingredients. Add the vinegar as the very last ingredient.

8. Pour batter into pan and top with oats and sprinkle of sugar.

9. Bake at 410 for 10 minutes. Then reduce heat to 350 degrees and bake for an additional 35 minutes. About 45-50 minutes total baking time.

10. Cool bread a bit before removing from pan. Make almond butter while cooling.

11. Quickly stir together almond butter + coconut oil + maple until smooth. Warm almond butter if needed to soften before mixing. Set aside at room temp until ready to drizzle over top bread.

12. Serving: Pull chilled plates from freezer. Add a warm, moist slice of banana bread to a chilled plate and drizzle the almond butter mix over top - let it hit the plate. You will notice that when the coconut oil-based almond drizzle hits the plate, it firms up a bit to a lovely frosting-ish texture. But the drizzle on the warm bread stays soft and warm. Serve and enjoy!

Salsa Verde Salad: Spicy Avocado-Tomatillo Dressing + Mushrooms.

September 8, 2013 by Kathy Patalsky 10 Comments

I often say that you eat a good salsa verde with a chip. You eat an amazing salsa verde by the spoonful! In fact an extra-creamy, delicious salsa verde can easily be used as salad dressing. Which is what I did here with some tasty results..

Verde. I made this salad a few weeks ago and haven't forgotten about it. It is definitely worth trying if you are a "salsa verde" lover like me. My salsa verde-inspired dressing includes creamy avocados, roasted tomatillos and cilantro. Richness from the avocados swirls with juicy perkiness from the smoky roasted tomatillos and cilantro. I generously poured it over top a bed of chopped spicy-fresh arugula greens and some quickie marinated red cabbage slaw. On top, some sizzling strips of pepper-balsamic shiitake mushrooms.

You could take this salad one step further and add some sweet roasted corn, warm lentils, candied nuts, pinto beans, chipotle tofu or tempeh or even some

Blondie & Cacao Cookie Dough Bites or Bars. No-Bake. Vegan. GF.

September 5, 2013 by Kathy Patalsky 57 Comments

Back in the kitchen. My first time in ten days. Easy no-bake recipe. I started off with, well, cookie dough. Gluten free, vegan, raw, no-bake cookie dough bites with a melty (non-raw) chocolate drizzle on top. These bite-sized or bar-shaped sweet treats are filled with spices, nuts, sweet dates and cacao or maca. They are perfect quickie snacks for boosting your energy and satisfying hunger pangs. Go-to snacking for nibblers like me. Store them in the freezer and grab one or a few as a high-energy, healthy-delicious snack. These bites are also great served as an after school treat for kids. What kid wouldn't want to come home to a plate of cookie dough?

I have two flavors to share today, Double Cacao and Classic Blondie cookie dough.

Plus my latest update on little Nelly (follows the recipe)...

First off. It is SO hard acting "normal" (aka blogging recipes) with a kitty cat with CANCER. I hate that word so I tend to shout it now. I really don't want to be cooking right now, I'm not really, but quickie recipes like this provide a brief kitchen distraction and make me feel a bit less swamped in sadness. And the recipe provides a wonderful grab-n-go snack for my busy kitty caretaking schedule. But seriously guys, I'm SO SO SO in denial. It is impossible to switch back over to dreary sad Kathy with a kitty that looks gorgeous and fluffy-furred and acts normal right now. Each day like THIS is precious. Read more below the recipe to see how Nellster is doing.

Nelly yesterday, in her fave late afternoon spot..

But for this moment of acting normal.. Distraction recipe, and GO.

Cookie. Dough. Always. Please. Some very tasty bars and bites for quickie snacking. Busy schedule people, get excited. (Photo Note: these guys were not fully frozen/chilled when photoshot. Just a good hour in the fridge and they firmed up to a chewy-delicious bar-like state.)

Chocolate-Drizzled Cookie Dough Bars.

Or Bites:

Cacao or Blondie versions:

Simple:

Or chocolate-splashed:

Other cookie-dough inspired recipes:

* Cookie dough pumpkin cheesecake.

* Or use these cookie dough bites in quickie cookie dough ice cream or blizzard:

Recipe first. My latest Nelly update follows the recipe.

Blondie-Spice Raw Cookie Dough Bites
vegan, makes about 20 balls or 10 bars

1 cup raw cashews
¼ cup warm water
7 large Medjool dates, pitted - lightly soaked in hot water
½ banana
2-3 tablespoon organic virgin coconut oil, cold-pressed/raw - softened or melted
¼ teaspoon cinnamon
¼ teaspoon real vanilla extract or 1 vanilla bean (pod scraped of seeds)
¼ teaspoon orange or lemon zest
⅛ teaspoon salt
dash of cayenne (optional)
1-2 teaspoon maca powder (optional)

Warmly Spiced Cacao Raw Cookie Dough Bites
vegan, makes about 20 balls or 10 bars

1 cup raw almonds
2-3 tablespoon warm water
10 large Medjool dates, pitted - lightly soaked in hot water
1 tablespoon organic virgin coconut oil, cold-pressed/raw - softened or melted
2 tablespoon raw organic cacao powder
¼ teaspoon cinnamon
⅛ teaspoon salt
¼ teaspoon real vanilla extract or 1 vanilla bean (pod scraped of seeds)
dash of cayenne (optional)
1-2 teaspoon maca powder (optional)

Toppings - Also for both recipes:
* vegan chocolate chips
* optional chocolate drizzle 3 parts chocolate chips + 1 part coconut oil - melted until smooth.

Directions:

1. Tools: I actually made these using my Vitamix. You have to add a bit more liquid (water or oil) than if you made in a food processor - so as not to overheat the motor - but it does work. Either appliance will work. If you have a powerful food processor, use that, or try a high speed blender - adding more liquid if needed. Tip: the coconut oil is what helps these balls firm up when chilled, so don't be afraid of adding more oil if you want them more rich and decadent - just do not omit the oil or you will be left with a very soft paste that never fully chills/hardens.

2. Pit your dates and soak them in some warm water for 1-2 minutes. Melt or soften coconut oil. Add the nuts to your appliance and grind until fine to slightly chunky (depending on your tastes.

3. Next add in the remaining ingredients and process until smooth yet chunky.

4. For bars: Oil your freezing container with coconut oil. (brownie or cake pans or glass square dishes work well - freezer friendly only) - spread mixture in dish. Place in freezer until firm enough to slice. Serve or store on parchment paper. Add chocolate drizzle to cold bars if desired - the chocolate drizzle will firm up quickly upon contact with the cold bar.

For balls: Freeze until cool and firm enough to handle. Using your hands or a cookie dough scooper, mold into balls. Add vegan chocolate chips on top and line up on a plate. Freeze until you are ready to enjoy.

5. Serve straight from freezer or warm at room temperature for a few minutes to soften. Store in fridge or freezer. Freezer is best in my opinion.

Also try this bar recipe - Almond Butter Energy Bars

---

NELLYcat update - 9/3/13 (updating you on info from this post)

Nellycat. Right now a perky little Nellster is rolling around inside the giant box that our new IQair air purifier came in. She looks as happy as can be with her arms sprawled across the cool brown surface, and her black tail flapping back and forth as her fuzzy face rests on her paw, her winter white whiskers stretching across her dark fur. Her green eyes half-open as a calm and content kitty expression lays on her face. I loudly giggled at her cuteness and in response she stretched out her arms, white paws reaching as long as they could go, claws stretching gracefully as she rolled on her back just before plopping down in a long full-body sprawl, soaking into the luxurious, velvety brown cardboard.

So with that, and everything else. Day-to-day Nelly is GREAT. More than great. It is the not so distant future that leaves my frozen.

Thank you for all the loving comments on this post. I continue to read each and every one of them and I am so touched by the amount of people who are thinking of Nelly. I am also thankful to all the people who have shared with me the stories of their own very special animal-human bonds. Some of your stories leave me glowing in hope and others weeping in sadness for the losses you have suffered. These little creatures are pets who are not just "pets" but truly members of the family and for some, angels in disguise. These sort of bonds are such gifts to have in a lifetime. I feel so much less alone and frightful about the future thanks to you guys reaching out and sharing. But I am still scared shitless.

I am scared to death of what happens when Nelly's health starts to decline - and I am praying the doctors are WRONG about how soon that could be. Sometimes I don't know if I can handle what is to come, but I know I have to dig up some strength and remember the words and comfort you all have sent me, if you guys can get through it, so can I. I think. I will. I will for Nelly, Nelly the brave.

(It is not easy to write all this stuff. It makes it all REAL. And painful. But hopefully blogging my family's journey of this kitty cancer will help someone going through similar events. Hopefully you will feel less alone. I hope my sharing helps someone.)

Holistic Vet. Since chemo and surgery are not options for Nelly, yesterday we had an appointment at the Holistic Vet in west LA. Dr. Marc Bittan is simply amazing. Such a smart, honest, compassionate doctor who clearly knows his stuff when it comes to sick (and healthy!) animals of all sorts. He sat and talked with us for over and hour and shared much of his experiences with cats like Nelly.

Sadly though he was very honest about what he can and cannot do to help.

Scenario A) Some miracle happens and when Nelly gets her follow-up chest Xray in two weeks, the "cotton ball-like" formations in Nelly's lungs turn out to be not cancer or simply stop growing and multiplying. If this miracle scenario happens, then there is hope for Nelly since half of her liver is still functioning and we could "possibly" slow or stop the tumor growth in the liver via the natural meds Dr.Bittan prescribes. Chinese medicine, homeopathic and more.

I believe in miracles and "cancer doing strange things," as one doctor said. So I still cling to this scenario with all my heart.

Scenario B) Predicted by the doctors. Everyone seems to think that indeed the stupid liver cancer has metastasized to Nelly's lungs and when we get our Xray the ball formations will have either grown or multiplied, eventually making it harder and harder for Nelly to breath. 🙁 God I hate even thinking of this right now.

And Dr.Bittan says if this is the case, there is nothing he can do since cancer that has spread to the lungs is fast-acting and cannot be stopped. Heartbreaking. Nelly's primary cancer is liver cancer, but the lungs are actually the bigger problem now.

Which scares me to death.

She seems to be breathing perfectly fine now, with a few rare dry coughs that she has been having for years. Hairballs? We rush ordered an IQair air purifier just to keep things extra allergen-free in here. I also tossed ALL of her silica crystal cat litter. I started reading that silica dust is incredibly harmful to humans so I can only imagine what it does to kitty cats. I am now using Nature's Miracle. She tolerates it quite well and it is dust free. Plus I like the name. I haven't changed her food, she has always eaten natural, high-quality brands, so I'm safe there. Nelly's pill and meds schedule is intense. Insulin, denmarin, B12, herbals and more. I am so in awe of the fact that she isn't hiding from me at all even though I'm sure I'm annoying her a little with all the caretaking duties. Such a brave and strong soul she has.

Fast and Horrible. I keep wondering how all this happened so fast. We had just taken her in a few months ago for blood work and a checkup and everything was fine! Even her liver numbers. Then suddenly last week, they skyrocketed. How did her liver cancer start so suddenly?? Too many questions swirling around in my brain right now. But I guess that is just the evilness of cancer. It starts in a sneaky way and suddenly shows its black claws and takes over the body. Sometimes slowly and sometimes very quickly.

Carefree Time. The past year has been so awesome for me and life in general. Now this turns everything upside down. It reminds me to appreciate every second for what it is and realize that life can go from perfect to horrible in a flash. Just a few weeks ago I had a photo shoot done for my bio pics. I was SO freaking happy that day. I rushed home after the shoot to my husband and kitty and everything was perfect. This Kathy now seems like lightyears away...

So after all this with Nelly. How am I doing? Well.

Last night I lost it. I was doing so well being positive - happy, in denial Kathy. But I was also so hopeful that the holistic vet would give some better news. But his honest response that there is nothing anyone can do once it enters the lungs really dove a knife through my heart. Just writing that sentence kills me and brings tears to my eyes. So that evening when my husband got home from work, I was curled up with Nelly (we have such wonderful days lately with her still feeling fine) such a blessing. But one small bit of stress (I was having trouble giving her usual evening insulin shot because she had just had enough poking and prodding and pilling - she kept crying at me) - and I just lost it.

Sobbing. Crying. Shouting into my pillow that this just isn't FAIR. How can such a sweet innocent creature who still has so much life left to live and love yet to give be struck down by such a sudden life-taking disease? How can this fuzzy little ball of light who has never done any wrong in her life leave me with cancer growing inside her, taking over her precious body. And I started thinking of all the pets out there who have to die not knowing what is happening to them, their owners left broken and hollow inside.

Yeah, so I totally lost it. Once you lose your grip and stop the constant juggling, all the balls fall down and it is hard to pick them back up.

NellyLove. But is amazing. In those moments when I was sobbing, Nelly strolled in from the other room, came right up to my face and looked me in the eyes as she meowed to me again and again as if to ask me why I was upset. Or maybe she knew. I keep telling her that this is not her fault and I would do anything to fix this if I could. I know she can't "understand" my words. But I know she understands me on an even deeper level. Dr. Bittan remarked how truly unexplainable the strong, deep bond is between some humans and their pets. I have never had such a profound bond with any of my other cats or pets as I have with Nelly.

So what next? Well I have been a crazy lady caretaking this kitty. Meds, feeding small meals all day long, fur brushing, cat-nip rolling, scratchy post playing, window sunbeams, Reiki music sunbeam naps and more. I know I am just LOADED with adrenalin and stress hormones lately that keep me going at full speed. I know its not healthy, that my body can only take so much, but I can't help it. I just can't let up. I have to keep going. Giving her every chance she has. Every shot at staying well for as long as possible.

We will go in for a chest Xray in two weeks. That will be the final say test that crushes all my hope.

But I'm still being POSITIVE LOVING AND BRAVE for Nelly. Even though she is sick, she makes me so happy every second I am with her.

The most frustrating thing about this is that with ALL the pumped up wellness things I've been doing for her lately, supplements, oils, green mush and more her fur is crazy gorgeous, and she has great energy and appetite. She is doing SO well on the outside. It just doesn't make any sense what is going on inside her gentle body. It just breaks my heart.

xo ~k

Vegan Strawberry-Peach Pie + Coconut Whip. (Nelly Update too.)

September 1, 2013 by Kathy Patalsky 77 Comments

One blog post at a time, as my dear friend Gena advised me. Today I am happy to share a recipe that I've had in my drafts folder for a few weeks - since I'm still not up to cooking and photoshooting new recipes. (RE: this post) Good thing I have plenty recipes all ready to go from all the kitchen time I've enjoyed this summer.

This Vegan Strawberry-Peach Pie is simply delightful and each bite is bursting with the sunny sweet flavors of a warm, long summer with ripe fruit, golden sun and blue sky days. This is the perfect end-of-summer pie celebration recipe. Add a dollop of cool, creamy homemade coconut whip on top and dive into fresh fruit, buttery pie crust, creamy coconut bliss.

Nelly. Plus ahead, I give you a nice long update on Nellycat, me and what I've learned about life, love, healing and figuring out how to tread water, and stay afloat through some very rocky waves..

(Don't worry I didn't forget the recipe .. recipe below, after my Nelly update)

Sunday Morning. 4am. Dark blue light out my window. Deep I slumber I suddenly open my eyes as a perky little face comes into view. Nelly climbed on top of me and stuck her fuzzy little face to my cheek, her tender paws clutching my chest in an excited, loving grip. Her eagerness to obtain some snuggles from my hands and face and wake me from my slumber was apparent. So I happily darted out of bed with her, somehow not feeling tired at all - just excited to see her, and with happy high tones in my voice thanked her for waking me up to play.

It is now 7:30AM and we have been playing, snuggling and loving on each other all early morning. This has become a routine the past few days. One that I cherish and couldn't be more thrilled about. Yes Nelly please wake me at any hour, I'm just in love with you as you are with me, and that is something magical.

Updates. If you've been checking in with me, you know I've had some hideous news the past week. Nelly has cancer. I found out just one week ago - but it feels like weeks, months, lightyears ago. It is amazing how your life can literally be turned upside down in just a week. Just a moment even.

Last Wednesday I wrote a very sad, very long, very detailed blogpost draft when I was in a very dark and depressed state from this mess. I had literally not stopped crying for five days - since the first news last Saturday that something serious may be wrong. My eyes were constantly red and I spent all day huddled over Nelly in my bed, sobbing to her and fervently researching cures for kitty cancer.

This morning, I re-read parts of that post and I am really glad I never hit the publish button. Because even though I still fight every second to not break into those same gut-wrenching tears as I clutch my chest and roll into a ball feeling like someone pulled my heart out of my chest, I have (for now) chosen to leave that dark space of sorrow. And I learned some very important lessons this week...

1. Joy Heals. The day I was at my lowest point, crying and sobbing uncontrollably right in front of Nelly I noticed she was at her lowest point too. She kept coming right up to my face and letting out low sad meows. Again and again. Her resting looking more like "giving up" as her head sunk lifelessly into my pillow. From her posture and sad meows, I thought she was in pain. Which made me sob even more. Then Thursday came, and I decided to just TRY something new. I downloaded some "healing" Reiki music on my iPad and started "love sessions" with Nelly where I just held her, smiled lovingly with bright eyes and stroked her as she calmly soaked in a sunbeam on my pillow. Look even though I love alternative therapies, I have never believed in all that "energy healing" stuff, but wow I could feel a change in her energy and mine ever since that session. The loving, joyful energy keeps her feeling good.

I keep thinking about hat Robin Williams movie "Patch Adams" and the true stories of cancer patients who improved via things like love and laughter. It makes so much sense to me now. They say cancer is something you have to FIGHT. I get that now. It is a physical fight, but also an emotional one.

So from that day forward I have tried my very best to be nothing but joyful and happy and loving in her presence. (It is HARD.) Because to have her brave, sweet, generous soul in my life - each moment is truly a miracle and blessing. In my smoothie book I thank Nelly in the acknowledgements. I said that even though I rescued her from a shelter twelve years ago, she was the one who saved me. She did. Her love and constant companionship has healed so much in my life. She has saved me from so much uncertainty and loneliness. Because with her to snuggle, everything was always OK. So right now, I know the best thing I can do for her is love her with all my heart - and literally not leave her side.

I have not left her side all week. .. well except last night when I had a sudden stomach virus and had to rush to critical care! I was moaning on the floor in pain and little Nelly kept coming up to me and sitting as close to my chest as possible to make sure I was fine. I feel better today thank goodness.

2. Intuition. The second lesson I have learned from all this is that I know Nelly better than anyone and "motherly" instincts do exist even in animal human relationships. When we first rushed Nelly into the Vet Cancer Center last Monday, they wanted to put a feeding tube in her ASAP. I said no. I knew it would stress her out immensely and I am with her all day encouraging small meals all day long. And I was right. She eats. It is a lot of work since the cancer affects her appetite, but together we get nibbles in and sometimes she chows down all on her own.

I also knew from the very beginning that this was not going to be a "chemotherapy" cured cancer. I was right. Nelly, I'm told by doctors in blue scrubs, has an aggressive and rare form of hepatic carcinoma. She had a long day at the vet Friday for a CT scan. The scan showed that the cancer tumor is wrapped around her gull bladder and even though the other side of her liver functions fine, surgery is not an option. Which SUCKS. And also the cancer has appeared to have spread to her lymph nodes and possibly lungs. Which sucks even more. If chemo would help her I'd do it. But in cats it doesn't provide a cure, but just prolongs the illness. And for a vet-anxious kitty like Nelly, it may make things worse. And actually, for liver cancer, chemo does not prove to be effective. So we are out of traditional treatment options. We have an appointment Tuesday with a holistic vet. But again, my instinct about "no chemo" was right. Moving forward I know it will be my instincts that make all the best decisions for her.

3. Darkest Before the Dawn. Moving ahead I know this experience of losing Nelly will be one of the hardest things I ever go through in life. I have no doubt in that. Some of you may not understand that or even believe me, but it is true. Luckily, some of my friends and blog readers have written me and said that when they went through similar events it was the hardest thing ever. For those sweet messages I feel less alone, so thank you. I still don't know how I will come out of this with joy. Nelly rents out a huge space in my heart and without her, a giant hole will be left.

But maybe. Just maybe, I hope, I can not feel a hole, but rather a light. I light that fills me forever from the sweet presence of this innocent creature's life that has touched me so profoundly for so many years. This sweet spirit that has been by my side through so much and shown me the powerful love that animals have inside them. Maybe that sudden hole in my chest, can be filled with light. I hope.

Some good news! The doctor (Dr Branten is amazing at the critical care center in Culver City FYI - she did the CT scan) - she said that the tumor right now does not cause any pain. So Nelly is not in pain, but just a bit tired from the stress on her immune system and such. But to me she acts so perky and happy right now. I know it will get worse, but right now is good.

Honestly if we had not taken her in for a routine checkup for her diabetes, I would have not clue she was even sick. But the liver blood work came back abnormal, so the ball went rolling to investigate all this.

ANYWAYS!

I'm feeling good today because today Nelly feels good. Her little head is resting on my legs right now and cuddling my bathrobe on a fuzzy blue chair. I keep praying for a miracle and in my pathetically optimistic mind I keep thinking she will be that rare cancer case where the doctors all crowd around, scratch their heads and tap their clipboards in utter amazement that Nelly is suddenly cured. Even though the doctor yesterday told us over the phone, "she has about 2-3 months" - in which I started sobbing uncontrollably again, I still have this pathetic feeling she will get well. Hope you say a prayer or send healing vibes Nelly's way to make a miracle happen. (Yup, pathetic optimist here. It will probably break my heart in the end, but I think it helps me survive this horrible situation for now.)

So for BLOGGING. I still haven't cooked yet. I warmed some Amy's chick'n noodle soup and toast with Earth Balance last night, but that was about it. I have been texting Gena (choosingraw.com) a lot because she is such an amazing friend and gives such honest and experienced advice. I told her I don't know how I can blog without little Nelly sitting on my desk, running around in the background, crunching up greenies at breakfast. Gena took some classic advice and made it for me..

"Take it one blog post at a time."

Genius. OK, I will try that.

And I think Nelly likes things seeming normal around here, so me on my laptop while she rests seems OK to do.

And Finally.... Strawberry-Peach Pie. This pie recipe is one I whipped up a few weeks ago and adored. Sorry I'm just now posting it, but happy things like baking pies, strawberries and peaches and coconut whip all remind me of Nelly and happy days. So I think Nelly will like this recipe too...

Vegan Strawberry-Peach Pie
vegan, makes one pie

1 vegan pie crust - recipe here (make gluten free by subbing gf flour)
Ingredients - Pie Crust:
2 cups flour, any variety - see notes
½ teaspoon baking powder
1 tablespoon sugar
1 cup vegan butter, cubed
⅓ cup soy milk
⅓ cup water
extra flour for dusting/pressing out

Pie Filling:
1 large peach, sliced (I leave skin on)
2 cups organic strawberries, washed/stems removed, sliced
¼ cup raw vegan sugar (Add a few tablespoon more for a sweeter filling)
1 tablespoon vegan buttery spread, melted (Earth Balance) - or substitute coconut oil (optional)
2 tablespoon lemon juice + pinch of zest
1 teaspoon vanilla extract
3 tablespoon arrowroot powder
⅛ teaspoon salt

add slight spiciness:
½ teaspoon fresh grated ginger (optional)
dash of cayenne (optional)

Coconut Whip Topping - full recipe here, plus inspiration + recipe here and here
Ingredients:
Chilled can of full fat coconut milk (use the coconut cream, firm white stuff)
confectioners sugar
vanilla bean or extract (optional)

notes:
* crust - use white flour for most traditional flaky texture results. I used sprouted grain spelt for a more rustic texture.
* If you do not have arrowroot you can substitute with cornstarch. If in a bind, you can sub with flour.
* Add sweetener to taste, my pie was moderately sweet, which I like. Also take into consideration how ripe and sweet your fruit is!

Directions:

1. For the pie crust, follow instructions in this post. Contains a how-to video.

2. Fold all fruit filling ingredients together in a big bowl.

3. Preheat oven to 400 degrees. Roll out dough and lay in bottom layer of crust, into greased glass pie dish. I pre-bake the bottom layer of my crust for about ten minutes in the hot oven, then remove from oven to cool and crisp up a bit. Fill warm pie crust with fruit filling. Roll out top layers of crust and lay any way you'd like on top.

4. Bake pie for 15 minutes at 400 degrees. Then reduce heat to 350 and bake for another half hour or until crust edges begin to bronze.

5. Cool pie for a few hours before serving.

6. Coconut whip can be prepped while pie is cooking and stored in the fridge until needed.

Before baking:

The Quiet Bluebird, Calming Blueberry Smoothie. + Nelly Update.

August 28, 2013 by Kathy Patalsky 34 Comments

Sorry I have been a bit MIA this week, but as I hinted in this post, I have been having a pretty tough week with my best friend, my kitty cat Nelly. I'm not really ready to talk about things, and quite honestly we still don't know exactly what is going on. But things like liver cancer, 2-3 months, bile acid tests, ultrasounds, CT scans, B12 injections, steroids, antioxidant pills, insulin checking, weight checking, feeding tubes, surgery and more have all been swirling through our tired heads this week. I know a lot of you have expressed concern via twitter and facebook and for that I want to say thank you. It means so much to me, my husband and Nelly to know that so many people are thinking of and praying for little Nelly cat.

And though I haven't cooked all week (thank goodness for Native Foods & Veggie Grill) I have been blending very quick smoothies during the day. I'm not hungry from all the crying, worrying and stress, but I know I have to eat nutritious foods to be alert to take care of Nelly and not leave her side. And the only reason I am writing this post is because she had such a good morning this morning, running around and eating like normal and even playing a little - so I felt positive enough to whip up this post. Plus I think she likes watching me act normal by type type type-ing on my laptop from the comfort of her kitty tent on the couch.

So today, I am sharing my favorite recipe from the "Calming Smoothies" section of my book. Click ahead for my Quiet Bluebird Smoothie + a few Nelly pics...

Best friends..

Princess Nelly is all that is on my mind this week...

Quiet Bluebird Smoothie
vegan, serves 1-2 - recipe from 365 Vegan Smoothies

1 cup fresh organic blueberries
¾ cup vegan yogurt**
1 banana (fresh or frozen)
½ cup ice (I like to use coconut water ice cubes)
drizzle of grade B maple syrup

**if you do not have vegan yogurt, you can sub with non-dairy milk and use frozen blueberries to add thickness. This yogurt adds a super smooth texture and also healthy probiotics that help calm a stressed tummy.

boost it: 1 tablespoon raw walnuts or a spoonful of ground flax seeds. Matcha green tea would also be a nice Zen-ergizing ingredient if you make this smoothie for breakfast.

To Make: Blend until smooth, serve.

But smoothies squeezed into my day are life savers. So I'm sharing a recipe from my book. (Below) Both stress-melting recipes on this page in my book are pretty wonderful, two of my faves..

And some pics of miss Nellster..

Now back to my Nelly time...

Loveliest Lemon Vegan Pancakes. Comfort Food Breakfast.

August 25, 2013 by Kathy Patalsky 50 Comments

This is sure to bring you and your family a good morning: You float into the kitchen, lured by a buttery, warm vanilla aroma. On the table: a tall, golden, fluffy stack of steamy pancakes with a silky melting pat of vegan butter on top - rivers of flowing maple syrup streaming over the top and down the sides, pooling on the plate, slowly soaking into the round pillows of bliss. You pull up a seat and grab a shiny silver fork. You press the side of your fork into the pancakes and slice out a triangle-shaped bite. One taste and cozy vanilla-cinnamon floods your senses and the light yet lively accent of fresh lemon zest perks you up. Maple melts your into a dreamy state. These are my loveliest lemon pancakes..

Craving Pancakes. I have been aching to post another pancake recipe lately. Mostly because 1) I do not have nearly enough pancake recipes in my recipe index and 2) I think I have finally (truly) mastered the art of perfect vegan pancakes. I used to think the key to pancake success was the batter - but it is actually in the technique! You can have the perfect batter and still manage to come out with burnt, floppy, #fail pancakes if you do not have the proper cooking method. Today I'll share my recipe for Loveliest Lemon Vegan Pancakes and a few pancake making techniques I use for fluffy, warm, golden, pillow-y, delicious vegan pancakes.

It has been a rough weekend and I'm craving some comfort, so lets warm up a frying pan and bring some pancake visions to life...

And these were some sprouted grain pancakes, a bit nuttier in texture..

And as I mentioned above, pancake success is reliant upon proper cooking technique. So here are my tips:

Perfect Vegan Pancakes: Success Tips!

1. Warm the Pan. The most important tip I can give is to give your pan or skillet a good long while to warm up and evenly distribute heat throughout the pan. Pancakes are quite delicate, so while they do not need high heat, they do need even heat. Otherwise they are likely to burn or cook unevenly. Do this -> turn your burner on low and heat your pan for a good 3-5 minutes before dropping your first bit of batter. I usually warm on high for a half minute before starting my cooking session, then continue the actual cooking part on a very low-medium heat setting.

2. Slow and Low. Pancakes cannot be rushed. Cooking over a high heat setting will surely burn the edges or full surface of your pancakes. The best trick I have found is to literally cook them in a fully warmed pan (as described above) and let the pancake cook very slowly on a low heat setting. The bubbles start to break through and the edges crisp up and soon you can easily flip the pancake. Then once the pancake is flipped I will turn the heat up for a few seconds and the pancake is quickly done. Most of the cooking should be done on the first side. You should only flip your pancake once - if you are flipping more than once you probably didn't give your pancake enough time to slow and low cook after pouring the batter.

3. Oil. I find that a tiny splash of oil before each pancake gets spread really does help both the texture and cooking speed and ease of the pancake. The edges get slightly crispy and fluffy in a lightly fried sort of way. But you do not need a lot of oil! Just a tiny ¼-1/2 teaspoon drizzle spread evenly over the pan.

4. Egg replacer. While not necessary at all, an egg replacer can give your pancakes more body. Another way to give your pancakes more body is to add things like fruit, ground or whole rolled oats, chopped nuts and more.

5. Whip that Batter! Fluffy pancakes need some air in the batter. So be sure to use enough baking powder combined with some sort of an acid in your batter. Here I used lemon juice. Vinegar or another citrus juice also works. Then fully whip your batter into a fluffy state before pouring onto your hot skillet. I do not use a beater, but rather just a tall, skinny bowl and a fork or spoon to fluff my batter by hand.

Hope those tips helped a bit. Any questions? Ask in the comments section and I will try to help. (Oh and I am not exactly sure how a gluten free flour does in this recipe, but it should do just fine. Some sort of binding addition/egg replacer should help too.)

Loveliest Lemon Vegan Pancakes
vegan, makes 4 large pancakes or 8 small

1 cup vanilla soy or almond milk
1 cup + 1 tablespoon flour
*(I have used both whole wheat pastry flour or sprouted grain spelt flour recently - you may substitute the flour you have on hand. GF should work, although the egg replacer is advised for added binding)
1 tablespoon lemon juice + ½ teaspoon fresh zest
¼ teaspoon lemon extract (optional - or add more fresh zest)
¼ teaspoon vanilla extract
3-4 teaspoon baking powder
2 teaspoon sugar (I used a raw vegan sugar)
¼ teaspoon salt
2 teaspoon oil (sunflower oil used)
dash of cinnamon
optional egg replacers: 1 mashed banana OR ¼ cup apple sauce OR 1 teaspoon freshly ground flax seeds

for pan: additional oil (sunflower or high heat virgin coconut oil are my favorites)

Directions:

(read through instructions before starting)

1. Add your dry ingredients to a bowl that is somewhat tall and narrowly rimmed - this helps with more air in the batter I have found. Stir dry ingredients together. Add the wet ingredients - non-dairy milk, oil and extracts. Fold well. Lastly, add the optional egg replacer and the lemon juice and zest. Whip the batter as it becomes fluffy from the acid combining with the baking powder.

2. While you are whipping your batter in step one you can be warming your pan. Have your burner on low as you start to warm and heat your skillet or frying pan. You want your pan to be evenly warmed and quite hot and toasty before starting your pancake cooking.

3. Once your skillet is warmed evenly (a good 3-5 minutes) and your batter is fluffy, add a small splash of oil to your pan and distribute it on the pan by rolling the pan around. Add a ½ cup or so of batter (depending on what size pancake you want) and allow it to spread in the pan. Make sure your range is on a low-medium heat setting. Allow the pancake to slowly cook - as tiny bubbles form through the surface of the batter. When the edges are obviously formed, cooked, fluffy, not wet, and you can skim the bottom edges of the pancake easily with your spatula, flip your pancake. You can turn up the heat a bit now to finish things off. Most of the cooking should be done before that first flip!

Tip: to speed up the cooking process, you can cover the skillet with a lid for the first minute of cooking to trap in heat and cook that top side of the pancake a bit faster - still using low heat.

4. Transfer cooked pancake to paper towel-ed plate and repeat until all the batter is gone. Add a new ¼ teaspoon splash of oil to the pan before each new pancake.

5. Serve warm with vegan butter and maple syrup.

~ side story: Nellycat ~

Rough Saturday. Nothing too serious so far, but a routine kitty check-up for little NellyCat and all the sudden my husband and I were face first in misery, worry and concern. Nelly has diabetes, which is well managed, but we are always checking up on it. Especially since she has been acting slightly off lately (odd low blood sugar readings and a slight change in appetite.) So overly cautious, always, we took her for a check-up to the vet. We had some routine bloodwork done on a walk-in appointment and made an appointment with a specialist, so we could go over the results and discuss any issues. Well her bloodwork revealed that while her diabetes seems to be doing just fine, another issue was at hand. Her liver. There seemed to be some inflammation in her liver.

So the specialist wanted to do an ultrasound, which we approved as we waited in the bustling Saturday afternoon vet lobby. Tiny puppies barking, cuddle pups perched on their owners warm laps and a few dogs with cones around their sweet tired faces. And of course a few inconspicuous cats, casually merrow-ing from their carriers.

After waiting a good while, the vet came out and explained that there was some fluid around Nelly's liver and it was slightly discolored with a few misshapen edges. My insides started screaming and internally, I flung into panic mode. My face felt hot and heavy, my eyes glazed over. I could've started balling on the spot right there in the lobby, but I held it together since I knew that would be best for Nelly - listening to the vet and asking questions. But right now, unfortunately, we don't know exactly what is up. The vet said we needed another test, so they did a needle test into the liver, while again we waited. The results from that test come back Monday. Poor little Nelly finally emerged in her carrier as a kind vet tech said she was such a good cat and allowed them to easily do all the tests. Nelly always gets rave reviews because while she is very shy with strangers, she is overwhelmingly sweet in nature. We took Nelly's carrier and waited for the chart to come out so we could check out and receive a prescription. Holding her again and looking into her confused little eyes was when I broke and pulled on my sunglasses, sinking into a corner chair in the busy lobby, quietly pulling tissues from the box on the table. A mess. I just turn into a mess with anything involving Nelly. I have been a freaking mess all weekend. My swollen eyes are the size of golf balls right now and I am just so upset about this all. The vet gave us an antioxidant medication to start her on, which involves me having to force a pill down her throat first thing in the morning (on an empty stomach) as she digs her claws into my arm in annoyance. I don't blame her. (She is too tricky for the pill pockets - she eats her way around the pill every time.) So today, we wait. And think good thoughts. And give tons of kitty kisses.

I wanted to share this with you guys because I know many of you are longtime animal lovers and cat owners. I am wondering if anyone has gone through liver issues with their cat(s) and maybe had some advice to share. I know I will have more into on Monday, but I am still interested in any thoughts from fellow kitty owners. Our vet is pretty clinical in tone so I guess I am also seeking some emotional reassurance that cats can heal from liver issues (which is what I have read online) and be better than new! The worst feeling in the world is helplessness when confronting health struggles, both with humans and pets. So anything I can do to be proactive, I am eager to do. Any advice or comfort words kitty owners? I could sure use some.

So today, some comfort food. Pancakes. Perfect.

Breakfast Bonus: My Pancake Rules + Serving Solutions:

1. If I don't have at least a few bites of pancake that are soaked in maple syrup, I did something wrong. Solution: more maple syrup.
2. My pancakes are probably never going to look like those pretty, perfectly round magazine photos, but they taste so amazing I really don't care. Solution: Stop comparing my pancakes to Martha Stewart's stack.
3. Vegan butter and maple syrup are not optional ingredients upon serving. They are must-have items. Solution: Never ever make pancakes without these on hand.
6. Making a few "baby" pancakes along the way are a must. They not only taste yummy, but are oh so fun to flip. Solution: Use up those last few spoonfuls of better making baby pancakes.
7. While eating a giant plate of pancakes, one never brings up the subject of calories, dieting or overindulgence. Solution: If you want a guilt-free plate, just watch your portion sizes. Otherwise, don't stress about an occasional pancake bonanza.
8. While enjoying my delicious plate of vegan pancakes I almost always have this thought cross my mind: "IHOP, McDonald's and everyone else who says that pancakes need animal products to be yummy, take a bite of these!!" Solution: Lets tweet this post to IHOP and hope they get the message.
9. Fancy fruit toppings, vegan whipped cream and other intricate toppings while fun, are in my mind totally unnecessary. Solution: Pancakes, vegan butter and maple syrup. Done and done. And ok, if you want to get fancy, add some blueberries.

Napa Valley: 15 Travel Tips! + My "Suite" Stay at Jordan Vineyards!

August 24, 2013 by Kathy Patalsky 9 Comments

Last weekend I headed up to Northern California for a quick trip to one of my favorite places: Napa Valley. Wine tasting, vineyard visits, spa-ing, grape vine-frolicking, long drives with gorgeous views, sunny weather, friendly people (who might be a tad tipsy too, ha) and plenty of amazing food to keep you energized and ready for (more wine.)

Get my 15 Napa Valley Travel Tips and check out my trip pics! Plus check out what it feels like to stay overnight in one of Jordan Winery's luxurious and exclusive guest suites. (And find out how you can stay over too!) Grab a glass of vino and click ahead. Next stop on the wine train, Napa!...

Napa: Longtime Fan. Growing up in Santa Cruz, my mom and sister and I would quite frequently head up north for quickie weekend "girls trips" to Calistoga, which is a small town in the Napa Valley area. (You know, Calistoga a water - that's the place!) We would lounge in the sun and swim in the mineral water pools. Massages, mud wraps and facials were in order. Calistoga like most of Napa is covered in lush greenery, tall grasses, wildflowers and sturdy green trees as far as the eye can see. The long curvy roads wind past small towns, quaint cafes and miles of vineyards and farms. Such a soothing and sunny place to visit. Though Napa is famous for its wine, you could easily have an amazing visit without sipping a drop of the stuff.

..Seriously! I should know, because this was actually my very first trip to Napa where I was of drinking age! (Obviously I haven't been back in a good ten years!) So this was my first wine tasting in Napa experience. And along this trip I picked up a few tips and tricks to help YOU have the best Napa vaycay ever.

Jordan Vineyards Suite. I have been virtual friends with the folks over at Jordan ever since I won their first ever food photography contest with my photo "Summon the wine.." (Yum, Dr.Cow cashew cheese in this shot..)

So when I was invited to visit the property and stay overnight in an estate guest suite, I was thrilled! The experience was beyond my expectations and it was such a rejuvenating visit.

Jordan Vineyards Overnight Suite Experience + Tour. I had no idea what to expect from this quickie overnight visit. Just show up and enjoy, yes?

My husband and I flew into Sacramento on an early morning flight. We drove our rental car (for a good 4-5 hours!) through Napa Valley before ending up at Jordan Vineyards, the first stop on our weekend getaway. (There was tons of Saturday traffic, thus the long road time!)

The final road in Sonoma that leads you to Jordan Vineyards is wild with road-character. Napa Grand Prixe anyone? After cruising past acres and acres of tranquil vineyards, ripe with plump fruit, you start up this narrow and woodsy road that seems to go on forever. Higher and higher we climbed in the hills along the sunshine-speckled, shady tree-lined, super-windy roads.

(Random music note: If you happen to have it on your iTunes, play "the dance of the sugarplum fairy" from The Nutcracker as you climb these hills. Perfect song pairing.)

Then suddenly you arrive at this lush and private estate that feels like a glowing golden castle on a hill. The European style estate is covered in cascading green ivy, just like out of a fairytale. The air is crisp and all you can hear is the rustling of ivy as few light breezes pass by, and some cheerful birds singing not far away. Cobblestone pathways glide you around the estate. So quiet. I didn't know what to do with all that quiet and open space! I actually had to do a long row of cartwheels on the green grass when no one was looking. I'm sure I was not the first.

Our stay at Jordan included a small group tour, lead by the fabulous "Claire" our guide. We were brought through the barrel rooms and up through the private estate, into the wine library and through a secret passageway entrance to a private dining room to enjoy a private tasting and hors d'oeuvres. The executive chef made me a few amazing vegan dishes to pair with the exquisite wine offerings. Fresh herbs and vegetables from the Jordan garden along with some nutty barley. This afternoon was a perfect way to start off our Napa getaway.

The room where we stayed, the estate suite, is gorgeous. So elegant and classic with a fireplace, high beamed wood ceilings, a grand balcony covered in pink flowers, overlooking the expansive grassy lawn and distant hills, and a very elegant bathroom and seating area. My favorite part is how there is a glass door that actually overlooks all the wine barrels - the ones we had earlier toured through! I kept peeking at them and saying "Shhh they are sleeping."

That evening we headed out to the small town near Jordan, Healdsburg. The downtown area was super lively on this warm Saturday night. I even spotted my book 365 Vegan Smoothies in a local bookstore! So cool. For dinner, we dined at a cute Mexican restaurant, Mateos, because they had *tempeh* tacos and amazing salads, tortillas and guacamole. Some chilled sangria on the side.

The next day, we took an early morning stroll through Jordan's private garden. Oh my, they have everything growing there! Tomatoes, corn, pears, figs, green beans, carrots, eggplant, pomegranates and on and on. I just wanted to hang out amongst the produce all morning 🙂 They even have some sweet rescued donkeys that live in their fields. They also have a beautiful lake over the hills. So much to explore and take in! But soon we headed back to our suite to have a light breakfast. I enjoyed fresh orange juice and fruit with a side of steamy French press coffee.

And we were off! Back to Napa. It was hard to leave. I seriously could live there. Hm, I wonder if they would accept a seasonal live-in blogger? Gorgeous place. Wine heaven.

So guess what. YOU can totally have this same experience just by joining Jordan's Estate Rewards Club. They do a very unique "wine club" where you earn points for your purchases that can be redeemed for experiences like private tastings, dinners and even an overnight stay like the one I experienced. So if you love wine or olive oil - start earning those points and seriously get yourself up to Jordan. Unforgettable experience. (And yes the chef is totally vegan-friendly in what he can make for you!)

Check out my Jordan Vineyards pics..

Pretty pretty everywhere..

Tiny details everywhere..

So much greenery..

Checking out the wine-making process. Stainless steel containers. They hold A LOT of wine!..

So. Many. Barrels.

Oak barrels!..

In the wine library room..

Tasting. Vegan eats, amazing..

Peeking at the sleeping wine barrels (right)..

They have their own pizza oven!..

In the garden..

Happy (slightly tipsy) girl! 🙂

Now those tips I promised you...

Napa Valley: 15 Travel Tips

*disclaimer: Obviously I am in no way an expert on Napa, but these were my tips from my first wine tasting adventure. Feel free to add your own tips in the comments!

1. Napa Newbs: Grab an Expert, Recruit a Guide! Being that this was my first wine tasting in Napa experience and I had soooo many questions, I knew exactly who to call. My BFF Jen who lives in SanFran and visits Napa often. I knew she would know everything about the wine tasting process and know exactly what vineyards to visit (since there is no way your can visit them all in a few days.) So seek out a trusted friend who is Napa-savvy. Not only will you be able to get more done, but you will have more fun! Napa is group-approved for sure.

My trusty guide + BFF:

2. Wine Tasting Transportation: Rent a Driver. My first question about Napa was "how do these people get from vineyard to vineyard while wine tasting" Well, if everyone in your group wants to partake in the wine tasting (aka, no one left to be the designated driver) you have a few options. 1) The funnest choice is to rent a limo like we did. You not only get a driver who will know the area well, but you get to feel extra special as you dart from vineyard to vineyard. You could also rent a town car if your group in small. Slightly cheaper too. 2) The option that seems to be popular with locals is to hire someone to driver YOUR car. Yup. I know it sounds weird, but it actually makes a lot of sense. You just meet your driver at your first winery or your hotel and they driver your car or rental car for the wine tasting. I have no idea about all the details about this, but there appears to be a number of companies that offer this service. #GoogleIt

And just to be sure of navigation, remember that Google or Apple or whatever MAPS will be your best friend..

3. Wine Tasting Attire: Dress Up! Go on, put on a sun dress and guys grab something other than a t-shirt. Napa wine tasting is an elegant experience, so feel free to wear something fun and flirty, to pair with your wine and bubbles.

Wear something pretty, to pair with all this loveliness at the wineries..

4. Tasting 101: Don't Finish Your Glass. Even though this is called "wine tasting" I found that the "tasting" sizes were quite large! Early on I was finishing every glass! But that caught up to me very soon. From the start, do not finish those glasses. Sip! And go at your own pace. If you do not want that last tasting glass, just say no. Trust me, overdoing it will just make you feel quite crappy the next day. And who wants to be crabby, hung-over and fatigued in beautiful Napa?

5. Have a Picnic. We stopped at Dean & Deluca and grabbed some sandwiches, sips and snacks. Then we had a picnic at Frank Family Wines right before our tasting. They were very casual about letting us use their picnic table out front to grab a light bite in the sun. Since most wineries do not have food offerings, you really should plan some time in your day to eat! And a picnic is kinda perfect on a sunny Napa day.

Avocado + tomato + basil + balsamic sandwich..

6. Visit Calistoga. Calistoga is a quaint, charming spa town. And you can snag one night at a hotel with a mineral water pool - do it!

7. Eat Somewhere Chef-y. This is culinary paradise. So many chefs call Napa their home or travel to this food and wine heaven region. Do not be afraid to go to a fancy chef-y place. Yes even vegans!! The chefs should be more than able to make you something amazing with all the glorious produce that grows in Napa Valley. Plus this will remind them to put a vegan option on the main menu (if there isn't already one there!)

We had dinner at Tarla Sunday night and while the entrees were average, the appetizers were amazing. Best hummus + pita!..

This olive oil guacamole from Mateo's in Healdsburg was a highlight (yes, I am easily pleased by amazing dips!)..

8. Hotels: Where to Stay? Napa and Sonoma cover miles and miles of beautiful landscape. And during your trip you will be traveling a lot to get from winery to winery. So do not feel like you have to stay in "downtown Napa." While you should visit downtown Napa for its liveliness, market and walkability - do not feel like you have to stay right "in town." If you are able to splurge on your hotel, you will find more than a few gorgeous hotels. I am dying to stay at a cottage at The Carneros Inn someday! And if you want to be more conservative, there are plenty of casual hotels too. Calistoga, as I remember, is filled with budget-friendly hotels that excel in service and charm. Do you have any Napa hotel favorites to share?

Downtown Napa area bustling with people on a Saturday..

9. Go to a Bookstore! Napa and Sonoma have a few tiny and adorable bookstores. Pop inside and take a peek. They always have a generous selection of wine, food and culinary Napa books. I even spotted one copy of my book in a tiny bookstore in Healdsburg!

10. Something Sweet. We had sorbet in the Healdsburg Park right at sunset on our first night in Sonoma. Perfect end to a lovely day!

11. Join the Club. Do not be afraid to join a wine club! Though I usually instinctively cringe when someone tries to get me to "join a club" or "sign up" for deals and "insider goodies." The wine clubs are actually a great deal if you have one particular vineyard that you love. Members usually get special tastings, discounts and more on site.

12. Watch Somm. To give you an insiders edge, I highly recommend you watch the documentary "Somm" all about Soms getting their pins.

13. Where, but I've NEVER heard of that wine? Go to a vineyard you have never heard of. Many of the best vineyards cater to restaurants and so their names might not sound as familiar as the labels you often see in grocery and wine stores. Napa is all about discovery, so be sure to try wines, bites and routines that you might not gravitate towards at home. Lounge by a mineral pool, leave your cell phone off all afternoon, sip a wine you have never heard of, stop by a random antique store or estate sale and sip some after-meal tea if you normally like coffee. Embrace the unexpected on your vaycay, and you'll discover something new every time!

14. Olive Oil! Napa has some excellent EVOO producers! Seek out a tasting. And if you don't drink or have a member in your group that doesn't drink, this offers a fun and satisfying tasting alternative.

15. Bring Wine Home! The best part about wine tasting is that you can splurge on a pricey bottle without worrying if you will like it once you open it up, because you have just tasted it at the vineyard! If you can bring some wine home, do it. Many wineries will arrange the shipping or you can try shipping wines yourself. Or if you are driving home, you can just pack them in your car. If you are flying, things get tricky, but you could check the wine as luggage and transport it that way.

Bonus Discussion: Vegan in Napa. Obviously whenever I travel anywhere nowadays, I have to consider my non-mainstream (though getting closer) lifestyle and plan ahead to make sure I have impressive vegan food to eat, to satisfy my picky palate. And on this trip, I really started to think about my status when it comes to vegan wine. Vegans often start with the big things like food and clothing, but more and more I keep hearing about making sure your alcohol is vegan.

Up until a few years ago I never even thought to ask if wine, beer and liquor was "vegan." But I learned that those sips I love can be processed using animal products. Notably things like egg whites and shellfish. My stance? Well to be honest, I am still finding my way in the vegan wine world. This trip I wasn't overly obsessive about checking facts before we ended up at a winery. But the first thing I did when I got home was hop on Barnivore.com and search the places we went. I was happy to find that Cakebread, a fave, is very vegan-friendly! And a few others too. Obviously, I will start to gravitate towards only buying wines I know that 1) are vegan. and 2) I love. I am not an overnight change sort of girl - that always fails me - so I know that slowly transitioning my wine preferences will lead me to success.

But one thing I made certain to do was talk to the winery somms about their "vegan" status. I was thrilled that most of them were very aware of what a "vegan wine" meant!! Start the conversation and maybe more wineries will choose animal product free processing methods, since obviously they can be very successful.

Want to make your alcohol preferences match your vegan status? Thanks to the Barnivore.com website, finding out if your alcoholic beverage is vegan is easier than ever. Do you have any favorite wines or vegan-friendly wine brands? If you are vegan, are you strict about making sure your alcohol is vegan?

Some more pretty Napa pics - I told you I had a lot to share!..

AlphaOmega:

Hehe, I though this sign at the gate next door to Jordan's was pretty funny..

You do this too right??.. (My JCrew cords match the grapes! My BeyondSkin shoes I adore)

*Thank you to Lisa M and everyone at Jordan Winery for hosting my at their gorgeous estate for one night!

Light & Lovely Recipe: Jicama-Apple Slaw Pitas! Sweet-Dijon Tossed.

August 20, 2013 by Kathy Patalsky 11 Comments

File this recipe under "light 'n lovely & totally refreshing!"

These inviting Jicama-Apple Slaw Pitas are a fantastic recipe to serve as a light lunch or appetizer dish. The slaw can also be served on its own as a side salad or light bite snack. Get creative by adding in chopped walnuts, sunflower seeds or even a few golden raisins.

Light and crunchy jicama is grated and tossed with crunchy sweet green apple, onion, finely chopped parsley, black pepper and a lightly creamy sweet-Dijon dressing. This refreshing slaw salad can be served on its own or as I did, in a toasted pita pocket alongside some hummus.

Grab some jicama at the store and whip up this super delicious recipe!..

Jicama is such a fun ingredient. It is also called a "Mexican Potato." Jicama is super yummy sliced into sticks and can be served alongside carrot, celery and apple slices. Kids love this stuff. To me, jicama taste like a cross between a pear, apple, carrot and cucumber. It is crunchy yet mildly sweet. Very refreshing.

One cup on sliced jicama contains around 40 calories and 40% RD vitamin C. It also contains folate, magnesium, potassium, iron and more. It is rich in fiber, one cup has about 6grams! (source: nutritiondata.com)

I used a parsley + garlic infused hummus..

This slaw salad can be added to dinner as a side salad, served over top other greens or served on veggie burgers, sandwiches or stuffed inside pitas like I did.

Jicama Apple Slaw
3 cups shredded jicama (1 small jicama or ½ a large one)
½ green apple, chopped (for less sweet slaw, sub with celery)
1 small onion, diced
¼ cup flat leaf parsley, finely chopped
salt + pepper to taste

Ideas for optional add-in's:
* 2 tablespoon chopped walnuts
* 1 tablespoon hemp seeds
* 2 tablespoon chopped pistachios
* 1 tablespoon raisins
* 2 tablespoon sunflower seeds

Slaw Dressing - Creamy Maple Mustard:
1 ½ tablespoon vegenaise (vegan mayo)
3 teaspoon Dijon mustard
2 teaspoon maple syrup
2 tablespoon seasoned rice vinegar (or sub lemon juice or apple cider vinegar)
**use more or less of these ingredients to suite your tastes

Also:
hummus
pita

Directions:

1. Peel your jicama. Shred jicama in medium bowl. Prep onion, apple, parsley. Toss with jicama.
2. Whip together dressing in small cup. Pour over jicama and toss very well. Salt and pepper slaw to taste. Add optional add-ins.
3. You can chill in the fridge or serve right away. If chilling, be sure to toss before serving to redistribute the dressing.
4. Toast pita. Add hummus to pita, then add the slaw.

Serve pita right away.

Need a Nutrition Boost? Sip on this: Rainbow Juice! + Half Day Juicing.

August 14, 2013 by Kathy Patalsky 20 Comments

Frothy swirls of pink, gold and green greet you in a frosty glass. One sip from a cool glass straw and those vibrant spicy-sweet flavors hit your palate and send your taste buds dancing in bliss. Sipping these sassy flavors will energize your day and fuel you with nutrients. And before you know it, you have chugged your Rainbow Juice.

Most of you know me as the smoothie girl. And while I certainly get my fill of blended bliss smoothies each week, there is another wellness practice I adore: juicing! I haven't done a juicing post in quite a while so here it goes. Today I'm sharing three favorite juicing recipes, what their health benefits are and how I merge them into my Rainbow Juice blend. Plus find out how you can try one of my favorite wellness habits: a half day juice cleanse!..

Rainbow Juice. Three blends, one glass.

1 - Beet Ginger
2 - Green Apple + Lemon + Celery or Cucumber + Ginger
3 - Carrot Ginger

Rainbow Juice Recipe: ⅓ beet/ginger juice + ⅓ carrot/ginger juice + ⅓ green apple-celery-lemon-ginger-cayenne juice. Swirl well. Add splashes of coconut water to make the flavor less bold (if desired). Serve over purified water ice cubes. Serve with a glass straw if you have one.

Juice Fasting. I have done a few "juice fast" posts here on HHL. Like this one. You know those super trendy 1-3 day (or more!) juice diets. Just juice. Chew-foods and fiber not allowed! I must say that one day of juice fasting does make me feel cleansed on a whole new level. But as you can read from my juicing diaries in the posts. Juice fasting is really a challenge for me - and I know I'm not alone. It takes a lot of will power, inner motivation and means to succeed on a fast. Not to mention a lot of juice! If you do a "program" from a company they fasts can be quite expensive if you need shipping included. (You also need fridge space for all those pre-made juices!)

For me, juice fasting beyond 1-2 full days is not really for me. I have no doubt that there are benefits - especially for people who may not eat a clean diet. But since I generally eat a clean, healthy diet - that is always vegan/plant-based. Juicing on a more moderate level suites me more.

Sidenotes: OK, now I do love juice fasts on some levels. People like Joe Cross in Fat, Sick and Nearly Dead inspire me so much. And I love that juicing brought him so much wellness success. And I hear about others who do week-long fasts and love it! But again, everyone is different. Juicing may save your health or it may not be for you. (The Fat, Sick Nearly Dead documentary is amazing! Must see. Another must see documentary: BLACKFISH. Wow. That one is in theaters now. Go go go.)

OK back to it..

But obviously from this post: I LOVE JUICING. I love one juice in the morning or as an afternoon pick-me-up or I even love adding fresh pressed juice (like carrot juice) as a liquid base in smoothies. I also love my own style of juice fasting as a weekly or bi-weekly wellness habit. So, what works for me? I call my juicing habit a half day cleanse. (Full details + how-to below!) These are the ingredients I use in my Rainbow Juice as part of my cleanse..

Ingredient Benefits:

Beet - Beets blend up looking beautiful. Dark "rosy cheeks, red lips" pink! Beauty-food beets. Fresh, raw beet juice is a deep purple-red color. Beet juice is very sweet and actually very light and appealing despite what pre connotations people may have about beets. Most people have only tasted roasted or cooked beets which have quite a different more woody, earthy flavor. Raw beets are similar to carrots in a way! I always say that it would be what vampires would chug if they were vegan 🙂 Beets are well known to be a blood strengthener. Beet juice contains vitamin C, a large amount of folate, vitamin B6, thiamin, riboflavin and a hefty amount of minerals including potassium, iron, calcium, magnesium, manganese, phosphorus, zinc, copper and a hint of selenium. Talk about a power-packed superfood! Tip: If you are new to beet juice start off by adding just a splash to your juice blends. Once you acquire a taste for this sweet juice and how it makes you feel, you will probably crave it!

Carrot - Carrots juice up super sweet and almost creamy in a lovely desirable way. Carrot pairs perfectly with ginger. (It also goes well with coconut! Fresh raw coconut meat or coconut water.) Carrot also tastes amazing served over ice with a splash of fresh orange juice. Carrot juice is quite sweet, so be aware of that when you drink it if you are sensitive to sugars (even natural ones!) Carrot is famously rich in vitamin A. It also contains thiamin, niacin, vitamin B6, folate, manganese, vitamin C and potassium.

Ginger - Warming, spicy and very stimulating. Ginger is also well known for its digestion enhancing properties and may even help with nausea or an upset stomach. I adore adding heaps of ginger to my juices. It really sharpens and tones all the other fruit and veggie flavors in the blend.

Green Apple - I love juicing green apples due to their tart perky flavor and vibrant sweetness. Apples contain vitamins A, C, B6, K, potassium, copper, magnesium, manganese and even a hint of iron, calcium, phosphorus and more.

Celery - This low sugar, mildly flavored veggie juices like a dream due to its high water content. Celery juice contains potassium, vitamin A, vitamin C, vitamin K, folate, riboflavin, calcium and magnesium.

Cayenne - Spicy, stimulating and warming, cayenne helps to perk up your system and provide a spicy accent. Some studies have even shown that spicy foods helps boost your metabolism temporarily.

Coconut Water - Rich in electrolytes including potassium, coconut water is a low calorie, sweet tasting beverage that comes from fresh/raw young green coconuts. Coconut water is a great source of magnesium, manganese and more. You can buy coconut water at most grocery stores. If you can find whole coconuts with the tops cut off, go for those!

Kathy's Half Day Juice Cleanse.

Remember those "half days" back in school? They were always super awesome, yes? Home by lunchtime and ready for some sunshine or lounge time or a few hours to get ahead on schoolwork. Well a half day juice cleanse is kinda like that! You were expecting a lengthy full day of juicing, but surprise! you can get some pretty effective results in my half-day model. Actual "half" day depends on how you look at it because the numbers show your body gets just under a full 24 hours of digestion resting + juice cleansing!..

I do this once every week because it makes me feel amazing and I really actually enjoy it. As opposed to the overnight/multi-day juice fasts. I like that I am flushing my body with nutrient-dense juice for a good 16-20 hours. (If my last meal was at 9pm the day before and I juice fast until 4pm the next day that is a good 19 hours!) During that time I am letting my digestive system rest (which is one of the benefits of longer term juice fasts.) Even in my half day cleanse I can feel a difference and notice my body detoxing on a moderate level. Along with the juice, I am sure to drink plenty of alkaline water throughout the day and I also include my Goji-Berry Lemon Cayenne Maple Tea (only I strain the berries instead of chewing them). So here is how to do it..

Ingredients:

3+ lbs organic carrots
3-4 organic beets (medium)
1 bunch organic celery (or 2 organic cucumbers)
1 large organic green apple
2-3 organic lemons
16-20 ounces coconut water
cayenne
raw ginger root
optional: 2-3 Brazil nuts or brown rice cakes (for a chew-craving)
*tip: always try to use organic produce when juicing.

3-4 16oz. glass bottles for storing your juice for the day. (If you do not have bottles, you can use large glasses and secure with some plastic wrap.

Step 1: Upon rising. Drink a small glass of lemon water or my lemon tea. This will warm and wake your digestive system a bit.

Step 2: Start juicing for the day. First juice carrots + 1 tablespoon of ginger. Keep juicing your carrots until you get about 16 ounces of carrot ginger juice. Pour the carrot juice into bottles.

Step 3: Juice your beets also with ginger. Pour into a bottle.

Step 4: Juice 1 green apple + 1 bunch of celery (or cucumbers) + ginger and add 1 lemon (squeezed not juiced). Pour into a bottle.

Tip: Add ginger + cayenne (and lemon!) to taste for all blends! You may want super spicy juice or just moderately spicy juice. You can add lemon juice to any blend you'd like if desired.

Step 5: Now you should have (estimate) 3-4 separate 12oz. bottles of juice. You can drink these separately throughout the day or do what I do and make "Rainbow Juice" (recipe at top of post)

Step 6: Drink 12+ ounces of rainbow juice (or separate flavors) every 2 hours (or when ever you want more - just be sure to ration your juice so you do not run out.) Drink water and/or coconut water between juices. If you get hungry for some chew foods, munch on a few Brazil nuts (selenium!) or a brown rice cake. You could also munch a few walnuts or eat a spoonful of almond or peanut butter.

Step 7: Be sure to clean your juicer after juicing! Store bottles in the fridge, sealed to reduce oxygen.

Step 8: So, if you wake at 9am and drink your first juice at 10am, your second juice will be at noon and you third at around 2pm. And your last juice should be around 3 or 4pm. This way you will be ready to enjoy a healthy vegan dinner by around 6-7pm. If you are hungry around 4pm you can eat a light snack to tide you over until dinner time. Some rice cakes with almond butter and banana, or maybe a smoothie to continue your easy digestion mode! Actually, a smoothie is a perfect way to break a juice fast because while it contains fiber, it eases you back into fiber by letting you consume it in a processed, liquid state!

And congrats! You completed a juice cleanse!

Modify it: Need to tweak you juice

-> More greens: add a handful of your favorite greens like spinach, kale or chard to any of your juices.
-> More sweet: try adding more apple to your juices - although beet and carrot are also very sweet. You can also try adding orange, grapes, pear or pineapple! So many "sweet" healthy options for juicing.
-> Less sweet: You can always modify you juice by using more neutral ingredients like cucumber and celery. These high water content, low sugar content ingredients will turn down the sweet flavor. You can also add purified water to any juice blend to further reduce the sweet.
-> More spice: Add more ginger and cayenne. Adventurous juicers can even add a clove of raw garlic!

Tools: Juicer - Yup, you do need a juicer to juice. Here are three that I have owned and love..

SuperAngel - such DRY pulp! There is so little pulp with this machine that you really do not waste much food unlike most juicers where you feel like you have so much pulp/fiber left. I bought this juicer as a big investment purchase about four years ago and this juicer is still one of my favorite appliances.
Breville Compact - Perfect for small spaces. This juicer takes up a small amount of counter space and juices super fast. Downside: a lot of wet pulp, but if you find ways to use the pulp, that is helpful. This juicer is best for hard produce (carrots, apples, beets..) Love the wide mouth.
Breville Multi-Speed - a bit more versatile since you can do a lower speed than the compact one speed. A bit better with leafy greens than a one speed/high speed juicer.

*There are TONS of great juicers out there, check out Juicers on Amazon- read the reviews to find one that fits your needs.*

What are your favorite juicing recipes, tools and tips??

Here are a few more juicing recipes of mine..

* Apple Spinach Juice
* Super Sinus Juice
* Fresh Papaya Juice
* Diet Juices: Spicy Jicama + Ginger Cantaloupe
* PinCelCarGin Juice
* Fresh Crushed Pomegranate Juice
* My Glass is Greener Juice
* Juicing Experimentation Day
* Ginger Juice Shooters
* Golden Beet Ginger Citrus Juice
* AM Sunrise Juice

Oh and soon I will post a few recipes for using up juicer pulp! Sneak peek, carrot biscuits..

One-Bowl Wonder, Comfort Meal: Speedy Sweet Potato Chili.

August 12, 2013 by Kathy Patalsky 30 Comments

This meatless chili is warming and cozy with a spicy kick! It is rich in healthy ingredients like lentils, kidney beans, diced sweet potato, tomato, onion and my secret ingredient that you have to try: chocolate!

This speedy chili is perfect for whipping up for dinner on a busy weeknight. Just throw everything in a large pot and let the ingredients simmer while you run around the house or chill on the couch. In under 30 minutes, you will be all ready to serve up homemade, comfort food, one-pot-wonder, slow-cooked-tasting chili that will help you melt away any stresses from the day.

So hop in the kitchen and make yourself some of my Speedy Sweet Potato Chili!..

Healthy Bowl. This bowl includes: plant-based protein, iron, fiber, potassium, A, C and B vitamins and various minerals. I also add in a rich and unique secret ingredient: dark chocolate chips! (No seriously, this secret ingredient is a must add flavor builder! Those of you who have already tried adding cacao powder or chocolate to your chili know what I am talking about!)

Speedy Sweet Potato Chili
vegan, serves 4

1-2 tablespoon extra virgin olive oil
1 medium sweet potato, peeled/diced into large cubes
1 12oz. can cooked red kidney beans, drained/rinsed
1 12oz. can cooked lentils, drained/rinsed
1 6oz. can tomato paste, organic
2 tablespoon dark chocolate chips
2 tablespoon chili powder (use less if you like your chili mild)
3 cups vegetable broth
1 small onion, diced
1 red bell pepper, diced
salt + pepper to taste
1 bay leaf (optional)
optional: Add ¾ cup corn if desired (fresh corn in summer adds a seasonal tone)

garnish ideas: vegan sour cream or Vegenaise + sprig of cilantro or parsley + crushed peanuts

1 avocado, thinly sliced or diced (¼ of an avocado to each serving dish)
(optional: toss avocado in fresh lime juice)

notes:
* Add more or less veggie broth according to your thickness tastes
* For a cheezy accent, add in a scoop of nutritional yeast or to serve
* For ultra cocoa-y chili - add more chocolate chips or a tablespoon of cacao powder
* If you do not have lentils or kidney beans, you could sub with other varieties of beans like chickpeas or navy beans
* Adding grains is another way to pump up your vegan chili. Try kamut, quinoa, barley or basic brown rice
* This chili re-heats like a dream and delicious as leftovers
* Add more veggies like chopped celery, diced carrot, chopped kale or whole tomatoes
* Add a diced vegan sausage, crumbled tempeh, TVP or other high-protein ingredients if you want a "meatier" (vegan chili)

Directions:

1. Prep your ingredients: peel and dice your sweet potato. Dice your onion and pepper. Rinse your lentils and beans.
2. In a large pot, over high heat, add the olive oil. When hot, add in onion and peppers. Saute for a few minutes until onions become translucent.
3. Add in the sweet potato, bay leaf and veggie broth. Cover with lid and bring to a boil. Reduce heat to medium and simmer until broth is absorbed and sweet potatoes are tender.
4. Once sweet potatoes are cooked, add in the lentils, beans, chili powder, chocolate chips, tomato paste and optional corn. Simmer over medium until the flavors all melt together and the chili thickens. Reduce to lowest heat setting and allow to simmer until ready to serve. If your chili is quite thick, cover with lid to keep in moisture. If it still seems a bit thin and watery, simmer uncovered to thicken.
5. Taste test and add salt and pepper to taste.
6. Serve warm with avocado and other optional garnish like cilantro, vegenaise, crushed peanuts and more. I like my chili served with some vegenaise-slathered grain toast.

Sandwich Meal: Spicy Peanut Tofu.

August 8, 2013 by Kathy Patalsky 21 Comments

This Spicy Peanut Tofu Sandwich reminds me of a "bánh mì" Vietnamese sandwich due to the crunchy shredded veggies mingling with fresh cilantro all served on a hearty baguette style, long sandwich roll. But really, this protein-infused recipe has an identity all its own.

Entree Sandwich. Spicy sauteed rectangles of firm tofu have been smothered in my spicy peanut sauce. Crispy browned edges and spicy, nutty peanut flavor in each bite. The bold and flavorful tofu is layered inside a toasty warm sandwich roll along with some lime-infused shredded carrot and daikon, a chipotle vegan mayo sauce, crunchy peanuts, fresh cilantro and some buttery avocado cubes as well. This sandwich is a meal! Easy to make and ready in under 20 minutes.

And if you think tofu isn't for you, check out some encouraging tofu facts and insight. Plus get my tips for vegan nutrition success!..

Reading Notes. I just picked up a copy of Ginny Messina's "Vegan for Her" book. Ginny is also known as The Vegan RD. The book, I love it! Some great nutrition advice for women who are either already vegan or are considering making the leap to veganism.

Like Sailor Brinkley! Yay for vegan pride + newbie tweets..

Officially full vegan. Waiting for my congratulations from @peta— Sailor Brinkley Cook (@sbrinkleycook) August 6, 2013

Vegan Nutrition for Newbies. But if you make that big leap you have to do your homework. You have to read up on plant-based nutrition and know exactly what the pitfalls may be when switching over to a vegan diet. Things like vitamin D and vitamin B12. (Personally I have tested deficient in vitamin D in the past but never for B12. But since carefully supplementing my vitamin D I have been at healthy levels in my blood work.)

And while supplements are helpful and even necessary at times, there is really no substitution for including healthy whole foods in your diet. So don't slack on nutrition just because you take a multi-vitamin. Uncertain about your levels? Only a doctor has the tools to tell you if you need specific supplementation. Communicate with your doctor or other health care provider that you are vegan (be bold. be proud. do not hide it!) and he or she will be able to add certain tests to your blood work - like vitamin D and b12.

..(And if your doctor gives you crap about being vegan, tell him or her to go to this summit: The Plant-Based Nutrition Healthcare Summit! Dr Neal Barnard will clue them in.) 🙂

To experience the full nutritional benefits of a vegan diet you really do have to pay attention and include legumes, healthy fats, diverse whole grains, fruits, veggies, leafy greens and seeds in your diet. Nutritionally lazy veganism will only get you so far, and probably lead you to feel like crap. I know, because I was there for my first few years. I dove into "vegan" without a trusty go-to nutrition guide. Though I had a lot of nutrition knowledge from school, I still found myself blindly crafting my diet, hoping that it all worked out. My busy college student lifestyle caught up to me and I found myself not including as many diverse whole foods in my diet as I do now. I couldn't possibly figure out why I was falling asleep in class, had an endless feeling of exhaustion and couldn't keep on any muscle mass .. all while I was surviving on vegan snack and frozen foods, modified take-out salads and sandwiches, some fruit, soy lattes and quickie breakfast microwaved oatmeal. No time to cook, meant convenience foods and take-out were king. Hmmm... Hindsight is crystal clear!

The difference in the way I feel now is like night and day.

Easy starting point -> if you want some hardcore nutrition advice in the palm of your hand, Ginny's new book is a great resource.: Vegan for Her! JL Fields also contributes. Guys (and girls), you may want to pick up Vegan for Life by Jack Norris with Ginny Messina. And of course my favorite book Marilu Henner's Total Health Makeover, which I've chatted about a lot lately.

And since today's recipe includes tofu, lets chat about that, yes?

To Tofu or Not Tofu? Soy has received some negative press in the last few years and I'm guessing that a few of you reading this have scaled back your "soy" intake and now reach for alternatives like homemade almond milk instead. Diversity is great and I too adore my almond milk! But personally, I still love certain soy foods. Creamy soymilk is still my favorite for foamy coffee beverages like lattes, and soymilk works great in smoothies too. -> I embrace (non-gmo organic) soymilk, organic tofu, tempeh, miso, tamari/soy sauce and edamame beans. I avoid highly processed soy products like faux soy "meats" and soy "fillers" like soy protein isolate, soy lecithin and soybean oil.

Some soy articles if you are curious to learn more: Zen Habits on soy studies and their link to The Weston Price Foundation -- Experts: Dr. Barnard, Dr. Weil, Dr Fuhrman

In Ginny's book, I learned some excellent info on soy as she chats about how to include it as part of a healthy diet. One new fact I learned: tofu is an excellent source of tryptophan.

Ginny writes in her chapter called "Feeling Good: Managing Stress and Depression" -> "Tryptophan is an essential amino acid that is needed to make the neurotransmitter serotonin, and low levels of serotonin might help relieve depression - or at least that getting too little of this amino acid could make depression worse." ... "While it is true that meat is higher in tryptophan than plants, a well-balanced vegan diet is almost guaranteed to provide more than enough.."

Then on the next page she shows a chart with levels of tryptophan in common vegan foods. Number one: Tofu!

Vegan Foods Rich in Tryptophan
(Women require 300-400mg of tryptophan daily)
*via chart from pg 222 in Vegan for Her

Tofu (½ cup) = 155mg tryptophan
Oatmeal (½ cup cooked) = 118mg
Soymilk (1 cup) = 105mg
Beans (½ cup cooked) = 70-90mg
Baked Potato = 80mg
Peanut Butter (2 Tbsp) = 80mg

So.. My spicy peanut tofu sandwich includes a nice dose of serotonin-promoting tryptophan. Who needs "turkey" (the classic tryptophan-infused meat food) when you can enjoy tofu and peanut butter? So now that you are extra excited about peanut butter and tofu, lets get to this sandwich!..

Spicy Peanut Tofu Sandwich
vegan, makes 3 sandwiches

Tofu:

Tofu: 12oz, sliced and pressed

Spicy Peanut Sauce:
3 tablespoon peanut butter, creamy/organic
2 tablespoon tamari (or soy sauce)
3 tablespoon fresh lime juice (or sub with apple cider vinegar)
1 ½ tablespoon vegetable oil (safflower or peanut)
3 teaspoon agave syrup (or brown rice syrup)
spices:
½ teaspoon ginger powder
¼ teaspoon garlic powder (or 1 clove, finely chopped)
pinch of hot curry powder
pinch of cayenne
pinch of crushed red chili flakes
pinch of fresh lime zest
*add more cayenne, curry powder and red chili flakes for more heat
optional: to give your peanut sauce a more BBQ sauce-ish flavor, substitute 1 tablespoon of tomato paste for 1 tablespoon peanut butter)

Sandwiches:

3 long sandwich rolls or slice a baguette into three sections - whole grain or nutty, rustic grain blends work best
*Bread - You can really use any variety of bread or a roll. Sprouted grain hamburger or hot dog buns would be quite nice - or rustic whole grain crusty bread sliced thickly would work too.
2-3 tablespoon vegetable oil (for tofu saute pan)
2 limes (1 juiced - 1 for presentation, sliced)

Sandwich Toppings:
1 avocado, diced and tossed in lime juice
½ cup shredded daikon + ½ cup shredded carrot tossed in lime juice and a pinch of salt/pepper
3 pinches of fresh cilantro (chopped or whole leaf sprigs)
3 teaspoon peanuts or crushed peanuts (I used raw peanuts)

Spicy Chipotle Mayo Sauce:
3 tablespoon vegan mayo (Vegenaise)
1 teaspoon agave syrup
½ - 1 teaspoon chipotle powder

Directions:

1. Warm your oven to 350 and place your rolls or sliced baguettes in the oven to toast and warm for about 5-8 minutes. When they look toasty and crisp on the outside you can turn off the oven and let them sit in the warm oven until needed.

2. Whisk together your peanut sauce. You can also blend in a vitamix of food processor for a creamier texture.

3. Grab your block of tofu and press it out with a tofu press or a handful or paper towels. Slice the tofu into about eight rectangle slices. Again, gently press these slices out with some paper towels to dry them - removing excess water and surface water. This helps the peanut sauce absorb into the tofu.

4. Turn your stove to high and warm a large skillet. Add one to two teaspoons of vegetable oil. When the oil is hot, add the tofu slices. Saute until browned on both side.

5. Lower the heat of the stove to medium and add your peanut sauce. Add about 1 heaping tablespoon of sauce for each slice of tofu. You can flip the tofu if you'd like or simply allow for one side to be coated in sauce. The peanut content in the sauce makes the sauce burn and brown very quickly, so be aware that the tofu will only need a few minutes until the sauce starts to thicken and brown on the tofu.

6. Turn off the heat and allow the tofu to sit in the pan until needed. Scrape the sides of the pan if there is peanut sauce turning dark brown. Moving it around will help prevent burning.

7. Grate your daikon and carrots and toss the shredded veggies with a squeeze of lime juice and some salt and pepper. Set aside.

8. Whisk together your chipotle mayo.

9. Prep your avocado by cubing or slicing and tossing in lime juice. Add a pinch of salt or chili salt if desired.

10. Start assembly: Slice open your bread and slather chipotle mayo inside. Then add your tofu. Three tofu rectangles per sandwich should do it. The add a handful of shredded veggies, a few avocado cubes, some fresh cilantro and crushed or whole peanuts.

Serve while warm with fresh lime wedges. Note: If you are not serving right away you will want to toast your bread a bit differently to prevent it from getting soggy. Slice your bread open before toasting so that both the inside and outside of the bread gets crispy.

Laura Beck: Veggie Girl Power Interview!

August 7, 2013 by Kathy Patalsky 7 Comments

Next up in my 2013 Veggie Girl Power Interview Series is Laura Beck! Laura is the founding editor of the popular vegan website Vegansaurus. She is a brilliantly entertaining (and lol-inducing) writer who always lightens my mood with her articles. You may have seen her work on Jezebel, VegNews, (of course Vegansaurus) and more. Meet Laura in her VGP interview!..

Who is this amazing lady, Laura Beck? Well a quick visit to LauraHooperBeck.com will give you a pretty good idea of Laura's honest, hilarious, unafraid and quick writing style.

And she has an adorable pup, Hazel..

Oh gosh, I love Laura's writing. Every time I see an online article or post written by Laura I KNOW I am going to love it. So I read it. And yeah. I always love it. And I usually laugh or giggle. And feel a bit less serious about my day. I love that.

A few of Laura's fabulous writing samples to check out. Quality writing here people!..
Like this.. Kid Stays in the Picture
This.. Why You Can't be a Professional Chef
And yes this helpful guide.. Holiday Shopping for People You Hate

If you haven't checked out Vegansaurus, you know that sassy website with the adorable pink dinosaur mascot, check it out. Put it in your rounds for your fave vegan websites to visit. Need a glimpse of the content on Vegansaurus, well today's post title was this: "Vegan Yogurt Crisis 2013 Is Upon Us" -- 🙂

*via Vegansaurus.com Facebook page

Veggie Girl Power Interview: Laura Hooper Beck, Vegansaurus / writer (& aspiring TV sitcom writer -- hire her!)

Q1: Back to Basics. When and why did you go vegan? We love a good "this is why I went vegan" story.

Laura: It's not super special -- I read "Diet for a New America" and was like HOLY SHIT THAT IS AWFUL I QUIT. I went the vegan version of cold turkey (cold tofurkey?), and never looked back.

Q2: Help a Girl Out. The vegan transition can be tough for some! What sisterly advice can you give to new or transitioning vegans?

Laura: Find some community -- either in person or online. Experiment with all the awesome vegan foods everywhere. Just live your life, but without animal products. It's super easy to do in cities, but could be more difficult in more rural areas -- and if that's you, definitely order specialty vegan products online (if you can afford it -- veganessentials.com is great!) and learn to cook. And probably most importantly, stay in touch with the reason you're vegan. For me, it's for the animals -- and so I try to always keep that with me. It helps because sometimes when it's harder to be vegan -- it's not that often and it always passes! -- I don't just give up because I'm just one person and who cares what I do. I stick with it because the animals care, and I never, ever want to give a cent of my hard earned money to making their lives worse.

Q3: Traveling Vegans. In your neck of the woods, what are the local vegan hot spots to visit/shop at/dine at? Traveling vegans want to know!

Laura: The SF Bay Area has so much great vegan eating! Vegansaurus is obviously a great resource (and we have an iPhone app, too!) but my personal favorites are Millennium or Saha for fancy dinners, Souley Vegan, Source, Encuentro, Cha Ya, Papalote, Old Jerusalem, Golden Era, Donut Farm, and ugh. SO MANY. Oh, and if you want beer and a sausage, Old Depot Public House just opened in Oakland and it's awesome!

Q4: On Food. What is a typical day of vegan eating for you? Fave eats?

Laura: I have a giant protein shake for breakfast pretty much every morning now -- I play around with mix-ins like fruit, nut butters, vegan milks, etc. Lunch is usually a stir-fry, sandwich, or salad. Dinner depends! I love cooking off websites (including this one, especially the AMAZING PIES), cookbooks, or just doing something simple like frying up some Gardein Mandarin Chicken with veggies and brown rice. I add nutritional yeast to almost everything savory I make, vegan Worcestershire sauce makes everything sauces, soups, and stews delicious, and umm... your Chocolate Cream Pie is maybe my favorite dessert of all time DEAR LORD IT IS SO GOOD. On that tip, Mimic Creme's Healthy Top is the BEST whipped cream on earth!

Q5: Words of Wisdom. Here is your chance to create your own quote. "Veganism is....."

Laura: ...an exciting ethical opportunity. I'm lucky to be able to be vegan. I know not everyone on earth can be, and I feel like those of us who have that chance... well, it's awesome and the best. Also, veganism is DELICIOUS. It's opened up so many culinary adventures to me, and I eat better than ever before. FOOD!

Q6: On What is Hot. Share people, brands, books and more that you like to rave about.

Laura: I'm not sure sure these books are "hot" but Diet for a New America (or the more recent The Food Revolution) should be required reading because they teach so much about our food supply, and what's at stake (scary, eye-opening stuff). The documentary Earthlings is heart-wrenching but invaluable teaching tool about how animals are treated in our screwed up food supply.

I love so many vegan cookbooks and cookbook authors that I don't want to name names because I know I'd forget someone -- THAT SAID anything by Isa Chandra Moskowitz, Terry Hope Romero, Celine Steen, Joni Marie Newman, Robin Robertson, Julie Hasson, Bryant Terry, Bryanna Clark Grogan, Bianca Phillips, ugh I coud go on all day!! As far as blogs, there are a ton of great ones, and the PPK's Vegan MoFo is a good place to discover new ones! Oh, and although I contributed to the PPK's annual Top 100, I did so because I think it's the greatest!

Miyoko Schinner's new cheese book will change your life.

And although I think it tastes like crap, Vega One shakes make me feel AMAZING! If you need a good way to start your day and get tons of healthy stuff into your body, check it out.

This category is hard; I could go on FOREVER. Like, for the entire internet.

Q7: Soapbox! Go for it ...Soapbox away...

Laura: I'd love for veganism to be more inclusive of people with different body types -- mainly fat people. I'm not down with all the people who portray veganism as a weight-loss diet, because it's not. I didn't gain or lose weight as a vegan, but my blood work and overall health is better than it's ever been. Decoupling weight from health is a big deal to me, because I know you can be skinny and unhealthy and fat and healthy, and I want everyone to know that. I'd love for Dr. Linda Bacon's Health at Every Size book to be required reading for every vegan -- because despite her name, it's incredibly vegan-friendly and sensible about how not everyone can be skinny, but everyone can be healthy. And that's a good thing! People are different!

Because when people "sell" veganism as a weight loss diet and people don't lose weight, they often give up. If we explain it as a "Eat a delicious, compassionate diet and feel better about how you're treating yourself, the environment, and the animals (and your cholesterol will probably go down with no effort, too!)" it's a much bigger win for veganism because that's all true.

Q8: What upcoming projects are you working on? Please share!

Laura: I write nightly at Jezebel.com on issues that affect ladies (and everyone else!), so you can always find me there -- and of course, Vegansaurus.com and Vegweb.com. Later this month, I'm moving to LA to become the next James Gandolfini. No, but I am moving to LA, and I'd like to write for TV sitcoms, so I'm gonna give that a try (CAN ANYONE HELP ME PLZ?) When my hopes and dreams are crushed (and even if they're not), I'd like to open a vegan convenience store one day. I think that would be the most fun.

Q9. Smoothie love! I would love to hear about YOUR favorite smoothie recipe..

Laura: (Oooh I'm excited for your book! Smoothies!) I love anything strawberry and bananas and then just throwing in whatever else -- greens, other fruits, some protein powder, anything!

Q10. Do you think veganism is the diet of the future? Why?

Laura: YES! We don't live in a sustainable way, and pretty soon something has to give. A great way to mitigate the destruction of the earth is to eat lower on the food chain -- plus, it's delicious and you feel great about everything you put in your body. (Well, maybe not that sixth chocolate chip cookie, but still.)

------------

Follow Laura:
Facebook: Vegansaurus
TWITTER -> @mrpenguino
-> @vegansaurus

Be sure to read all this year's VGP interviews coming up. VGP 2013

VGP kickoff: Cookbook Interview Chloe Coscarelli
Simone Reyes, of Running Russell Simmons / Animal Advocate
Doron Petersan, of Sticky Fingers Bakery
Angela Liddon, of Oh She Glows website
Emily Von Euw, of This Rawsome Life website
Sara Sohn, of Sweet & Sara Vegan Marshmallows
Marly McMillen, of Namely Marly website
Elizabeth Castoria, Editorial Director VegNews Magazine
Katie Higgins, of Chocolate Covered Katie
Laura Beck, of Vegansaurus and more / writer
Kathy Patalsky, (putting myself in the interview seat to close the series!)

*all photos provided courtesy of Laura

How-to Make Acai Bowls

August 2, 2013 by Kathy Patalsky 30 Comments

If you cannot make it to Brazil to taste freshly picked acai berries, here is the next best thing. Today I will show you how to build your own acai bowl, or smoothie. Plus a few shopping and acai brand tips. Dive into purple bliss with ah-sigh-eee..

One of my favorite smoothie flavors: Acai. Rich in antioxidants, fiber, omega fatty acids and more - acai is a delicious Amazonian superfood that is known for its chocolate-y berry flavor and deep purple color.

a few of the acai pack brands on the market

*Spoon-dive into this as a healthy breakfast, lunch or pick-me-up!*

What is an Acai Bowl?

An acai bowl is similar to an acai smoothie because it is a set of frozen fruit (and accent) ingredients blended until thick and frosty. But this acai blend is meant to be served in a bowl and with plenty of fun and delicious toppings on top. Acai bowl blends are meant to be thick and creamy, eaten with a spoon like ice cream. On top: fresh fruit, granola, nuts and more. You will often find acai bowls in tropical regions where the weather calls for frosty-deliciousness as your breakfast of choice. I have had delicious acai bowls in Hawaii and Miami. Have you had a delicious acai bowl somewhere?

About Acai:

- Acai Health Benefits: One 100g serving contains just 60 calories, 3g fiber, 6% RDA iron, 15% RDA vitamin A, 5,800 ORAC units, 4.58mg heart-healthy omega fatty acids, 0g sugar and zero caffeine or gluten. It also contains various minerals, vitamin C and even some calcium.

Buying Acai:

Acai comes in a few forms. Frozen acai smoothie packs, acai juice and acai powder. My favorite way to enjoy acai is via the frozen smoothie packs because you can easily blend up frosty smoothies and creamy purple acai bowls. When choosing acai you can either buy 100% acai or a "blend" product. Below I show three brands and options for frozen smoothie packs...

Samzabon: This sweetened acai smoothie pack contains energizing guarana. To taste, the pack is quite sweet, and almost tastes like a popsicle. The acai flavor is a bit less bold due to the added sugar that "waters down" the acai content a bit. The color is a light purple rather than deep purple. Delicious, but a bit less potent than 100% acai packs. Note: The Sambazon brand has a wide variety of delicious acai juices worth trying and testing out as well! I adore the Samzabon brand and buy their products often. They never disappoint. Great company and you can find them in many stores which is even better. They also have an acai powder that is very high quality. Sambazon Products on Amazon.
Wonderfruit Acai - Amazon Planet: This 100% wild grown acai is deep purple and super creamy. Delicious option for 100% acai. Amazon Planet Online.
Acai Roots: This pure premium acai is 100% wild grown and organic too! Again, 100% acai, unsweetened, nothing added so you get a super deep purple color and rich caco-berry acai flavor. Acai products roots on Amazon
Amafruits (New review!) I recently tried this brand and loved it! Very high quality and deep purple color. Another great option for frozen acai freezer packs. Amafruits Pure Acai Berry Packs on Amazon
Acai Powder. You can also buy acai powder. This does not provide the bright purple color, but can be a good way to add an accent of acai or boost a smoothie.

I would advise trying the 100% acai products first to truly taste the pure acai flavor and see that deep color. You want your acai to be fresh purple in color - not brownish or too muddy purple.

* My acai pack taste testing. The 100% acai, unsweetened brands (Wonderfruit and Acai Roots) had the deepest purple color and most creamy chocolate-y flavor I love. The sweetened Sambazon pack was a bit lighter in acai flavor and color - and a tad sweeter - still delicious. You can see above the lightest purple chunk of frozen acai is the sweetened version. Deeper purple colors being 100% pure acai.

How-to Build an Acai Bowl:

1. Blend. First blend together two acai smoothie packs, a generous splash of liquid and (optionally) some frozen fruit. I like to add one fresh or frozen banana. Vanilla almond or soy milk tastes delicious as the liquid base of an acai bowl. Or you can try coconut milk for a richer, creamier tropical flavor. Blend the ingredients in a high speed blender until creamy, but still very thick and frosty.

Texture troubleshooting:

Too thin? To prevent a too-thin texture, add the liquid in very small amounts, gradually. Just until the blend starts churning.

Too thick? If you have trouble with a "too thick" blend, simply keep adding liquid slowly until things smooth out. You could also add in vegan yogurt or even a scoop of silken tofu. Taste test the blend before serving. You can add sweetness (if needed) via agave or maple syrup, fruit like bananas or even using a more sweetened non-dairy milk base.

Chocolate spin: Want a super chocolate-y flavor? Blend 1-3 teaspoon cacao powder into your acai blend. Or blend in raw cacao nibs. You could even use a chocolate protein powder if you'd like.

2. Pour. After your acai is thick, frosty and blended, spoon it out into a bowl. Tips: Use a chilled bowl to help keep your acai from melting too quickly! - Or add some frozen fruit to the bottom of the bowl (frozen wild blueberries or frozen organic strawberries perhaps) to prevent quick melting as you eat.

3. Top. Start adding toppings! Nuts, cacao nibs, a splash of coconut milk, coconut shreds, fresh berries, sliced fresh banana, chopped nuts, chia seeds, ground flax seeds or even a spoonful of almond butter. There are so many options for toppings. Choose healthy foods you have on hand and fresh fruits that are in season or have a tropical vibe. Serve right away and eat with a spoon!

Print Recipe

5 from 2 votes

Acai Bowl

Creamy dreamy purple acai tastes like berries and chocolate. Serve up acai in a breakfast-approved acai bowl. Toppings galore.

Prep Time5

Cook Time5

Total Time10

Course: Breakfast

Cuisine: American

Keyword: acai, blender, smoothie

Servings:

Calories: 202kcal

Author: Kathy Patalsky

Cost: 5

Equipment

blender

Ingredients

Smoothie:

2 acai smoothie packs frozen
1 cup non-dairy milk used: almond milk (more as needed to blend)
1 banana frozen
½ cup blueberries frozen

On Top:

any toppings you'd like cacao nibs, goji berries, chopped nuts, fresh fruit, coconut flakes...

Instructions

Blend the smoothie ingredients in a high speed blender until creamy, but still very thick and frosty. Add more non-dairy milk if needed to blend.
After your acai is thick, frosty and blended, spoon it out into a bowl. Tip: Use a chilled bowl to keep things frosty!
Top it! Add the toppings in the recipe or add whatever you’d like! Fruit, nuts and seeds are all delicious acai bowl toppers. Serve with a spoon and enjoy right away.

Nutrition

Coconut Acai Berry Bowl

Acai Smoothie! You will find plenty of creative acai smoothies in my book. But here is one super simple recipe that I love. I blend this creamy cool treat smoothie up after long workouts for a refreshing, re-fueling, relaxation-filled smoothie break.

Chocolate-y Berry Acai Smoothie
vegan, serves 1-2

1 frozen acai smoothie pack (feeling bold? Add 1 ½ - 2 packs!)
1 tablespoon raw cacao powder
⅓ cup frozen wild blueberries (or blackberries)
1 banana, frozen
½ - 1 cup vanilla almond or soy milk

Blend and serve.

notes:
* Add more liquid for a thinner smoothie, less for a thicker shake-like texture.
* Add a drizzle of agave syrup or another ½ banana for more sweetness.
* Add a scoop of protein powder or sub cacao with chocolate protein powder if desired.

Bowl or smoothie, both options are delicious + healthy.

side note:

5am Wake Up Call. I am feeling super energized this morning even though I got about five hours of sleep last night. All because this morning (6am!) I was given the opportunity to chat with one of my favorite people EVER -> Marilu Henner. On the Marilu Henner radio show. (Have you discovered her show yet? It rocks!)

Marilu's radio show focuses on "life through the prism of health."

Read my Veggie Girl Power interview featuring Marilu!

Inspiration. Marilu's book Total Health Makeover is literally the piece of literature that inspired me the most in my journey towards a plant-based lifestyle. I read it back in high school and was forever changed. Just last night I decided to re-read a few chapters from the book and wow Marilu really nailed some core topics - she was so ahead of her time. If you haven't read THM yet, pick up a copy or download it on your reading device - great book! And her second book Healthy Life Kitchen is great too. In fact, if you can find it, I am even listed in one chapter - the "quote from a college student" is me!

Take some time out today or this weekend for wellness and listen to my fun interview with Marilu. I still get so giddy and starstruck each time I chat with Marilu. It is such a wonderful experience meeting your childhood heroes. And Marilu is just the sweetest lady ever.

Show info. You can find the show archives online (Aug 2, hour 2) MariluShow.com - my segment aired today Aug 2nd. Tweet (@TheRealMarilu) or email Marilu to let her know you enjoyed the show - I know she would love to hear from you!

--> Listen to Kathy's interview with Marilu Henner

Coconut Oil Rice Crispy Treats. S'mores Inspired. Easy Dessert!

August 1, 2013 by Kathy Patalsky 15 Comments

It's Monday, the workweek begins! And for me, Mondays always feel better when I embrace all things "easy" at the end of the day...

1. Easy dinner (maybe this or this or this or this. Or takeout from Native Foods or Veggie Grill!)
2. Easy plans (Maybe a quickie yoga break or have a 'turn off my phone' night. Or escape TV!.. Perfect night for some mindless reality TV .. who will admit they are watching The Bachelorette finale tonight with me??)
3. And yes easy desserts. This is one of my most favorite easy desserts..

Rice crispy treats are such an easy "no-bake" dessert to whip up, and they are perfect for sharing with friends. These on-the-go friendly treats are fun for packing as you hit the road for an end-of-summer adventure, or to pack in a lunchbox for back-to-school. (Back to school? Yikes!) Outdoor adventures, potlucks and beachy bonfires would love to host a platter of these sweet simple squares.

These "S'mores" inspired Coconut Oil Rice Crispy Treats have nutty crisp rice flavor mingling with chewy, fluffy melted vegan marshmallow in every chocolate-drizzled bite. To veganize this classic kid-approved treat you will need to snag some gelatin-free, plant-based marshmallows and dairy-free dark chocolate. The coconut oil is naturally vegan and provides a wonderful silky rich texture for these crispy treat gems. I usually use vegan butter for rice crispy treats, but I really enjoyed this coco oil version!..

Vegan grahams. They are really hard to find since most graham crackers contain honey. But if you cannot find grahams, you can use crushed vanilla, cinnamon or ginger cookies. Or just make your own! I love this recipe from Isa of PPK: Vegan Graham Cracker Recipe. Or this one from Oh She Glows. (Both former VGP interviewees! -> Isa and Angela)

If you cannot find vegan marshmallows or chocolate or even coconut oil in stores, you can find it all online:

Buy Grateful Grahams online.

(For grahams in recipes like this one where the shape doesn't matter because they are finely crushed in my Vitamix, I usually just use vegan gingersnap cookies.)

Coconut Oil "S'mores" Rice Crispy Treats
vegan, makes 12-15 large squares

5 cups brown rice crispy cereal, organic
4 tablespoon melted organic virgin coconut oil
10 oz. vegan marshmallows (Dandies are vegan)
*I also ADORE Sweet & Sarah vegan marshmallows
optional add-in: 2 heaping tablespoon peanut butter

chocolate drizzle:
¼ cup dark chocolate (chips or broken bars)
1 tablespoon coconut oil

graham or cookie "crust"

½ cup finely crushed vegan graham crackers or vanilla cookies

for greasing pan: coconut oil or vegan butter (Earth Balance)

Directions:

1. Process grahams or cookies until fine.
2. In a square or rectangle pan of glass dish (a variety of sizes will work) grease very well with vegan butter or coconut oil. Add the grahams right over in a thin layer. The fine grahams will basically create a thin crust to the bottom of the crispy treats.
3. In a large soup pot, melt the coconut oil, (optional peanut butter) and marshmallows over low heat. Fold in the crispy rice. Fold until well coated.
4. Pour rice into dish and flatten out in pan.
5. Place in the fridge to chill for about 20-30 minutes.
6. When your crispy treats are chilled enough to be firm to touch instead of warm and soft (when you poured them) pull them from the fridge. They should be chilled a bit.
7. Have your chocolate drizzle ready to go (I melt mine in a heavy bottom sauce pan or the microwave). Then drizzle the melted warm chocolate over top the cold crispy squares in pan. As the chocolate hits the cold squares it should firm up just a bit due to the chilled temperature. But still stay soft enough to be luscious!
8. Slice squares and serve.
9. Store covered on your countertop for up to 2 days. Or store in fridge for longer.

Savory Miso Broccoli + Spiced Lentil Power Plate! Vegan Fast Food.

July 31, 2013 by Kathy Patalsky 19 Comments

I was craving lentils. Badly. I will thank Marilu Henner and Ginny Messina The Vegan RD for that craving, via The Marilu Show.

When life hands you healthy cravings... So instead of sulking in front of my computer and grabbing something quick and easy for lunch, I headed into the kitchen for a very last minute hot lunch recipe. The result was this amazing power plate! Or bowl. It combines savory, cheezy miso broccoli florets with toasted and spiced lentils. A quick tahini-maple sauce over top. And some leafy greens, slivers of buttery avocado and sweet and sassy vitamin-C infused citrus completed this super healthy and delicious meal. Get the recipe and make it in under 10-15 minutes (seriously, I did!)

Fast food you can embrace!..

Some people ask me why I love blogging instead of just "cookbook writing" all my recipes. Well yes I am excitedly planning on a full scale cookbook in the future and I loved writing my smoothie book, but I really do love blogging recipes as my day-to-day gig. Why? Well this recipe is a perfect example.

Blogging recipes is about more than just the food. The recipe reflect life. My life. And my kitchen creations hopefully inspire what you do in your kitchen today and tomorrow. In an instantaneous way. Cookbooks take months - years - to write and distribute. Blogging communicates a recipe sometimes in the same day it is created! (Like this one!)

Our recipes and meals reflect our lives. The foods we eat and meals we create for our selves or our families (or the meals we skip!) are a direct reflection of our day to day lives and in turn our day to day WELLNESS.

Wellness is an important word to me. It encompasses not just the foods we eat but also the relationships we have, the careers we pursue, the exercise we get (or skip!) and the spiritual lives we lead. Spiritual could even be as simple as a daily meditation practice. You can read more about wellness in my post: Defining Wellness Hettler's Six Dimensions.

But long story short, I was listening to Marilu's awesome radio show this afternoon (don't forget --> I will be a guest on Friday!) and she had Ginny The Vegan RD on as a guest. Ginny was discussing bits from her new book Vegan For Her and saying how important iron is to young vegan women. An excellent source of iron: lentils! And she was also commenting how vitamin C from fresh fruits and veggies is so important for efficient iron absorption. So I threw some amazing fresh citrus on my plate today as well.

My plate. A direct reflection of wanting to improve my nutrition, as inspired by a radio show I listened to today! (Now THAT is why I love blogging.)

Healthy Recipe...
Healthy plate. This plate has it all. The lentils are a good source of protein, iron, fiber, vitamins and minerals. And that broccoli is also rich in fiber as well as green veggie nutrients. Broccoli is one of those green superfood veggies that we should all be eating more of. And even kids seem to love these "tiny trees." Plus the citrus is rich in vitamin C and the miso and tahini are healthy ways to add loads of flavor.

"Like other cruciferous vegetables in the Brassica family (kale, collard greens, cabbage, Brussels sprouts and cauliflower), broccoli contains sulfur-containing phytonutrients that have gotten a lot of attention from nutritionists for their potential cancer-fighting properties. It’s packed with vitamins C, A, K and folate, as well as with fiber. And broccoli is a very good source of manganese, tryptophan, potassium, B vitamins, magnesium, iron, calcium, zinc and vitamin E — all in a pretty, tasty, cook-friendly package." - NYTIMES

More broccoli health benefits..

"Detoxification. Broccoli contains an unusual combination of three phytonutrients, glucoraphanin, gluconasturtiian, and glucobrassicin. Together these nutrients have a strong impact on our body’s detoxification system. Anti-Inflammatory. Broccoli is a particularly rich source of a flavonoid called kaempferol, which helps to battle allergies and inflammation." - Forbes

And those lovely lentils..

"One fact worth noting: unlike other beans, lentils do not contain sulfur, the gas-producing element in legumes. And in addition to being an excellent source of soluble fiber and a good source of protein, manganese, iron, phosphorous, copper, vitamin B1 and potassium, lentils are an excellent source of molybdenum, a mineral important in the metabolism of fats, carbohydrates and iron." - NYTIMES

Broccoli..

Lentils..

-->

Savory Miso Broccoli + Spiced Lentil Power Plate
vegan, serves 1-2 (If serving 1 - you will have lentil leftovers)

Savory Miso Broccoli
½ teaspoon extra virgin olive oil
1 small bunch of broccoli (about 2-3 cups of chopped florets) - organic
1 ½ tablespoon white miso paste
1 teaspoon tamari
¼ cup water
2-3 tablespoon nutritional yeast
pepper to taste
optional: a few splashes of rice vinegar, apple cider vinegar or lemon juice

Toasty Spiced Lentils
½ teaspoon extra virgin olive oil
1 can of cooked lentils, organic - drained and rinsed well
spices: any will work! I simply used some fine black pepper!
2 small lemons, juiced
2 tablespoon fresh flat leaf parsley, finely chopped
¼ cup white onion, diced

Tahini Sauce
1 tablespoon tahini
1-2 teaspoon grade B maple syrup
1 tablespoon lemon juice

Other:
½ avocado, sliced
2-3 fresh orange slices
1 handful mixed greens

Directions:

1. Open lentils and drain liquid from can. Rinse lentils in cold water very well. Set aside.
2. Wash and chop your broccoli. Chop onion and parsley and juice lemons.
3. Whisk together your miso base for the broccoli. Add the miso, water and tamari to a cup and stir until thinned.
4. Heat a large skillet over high heat. Add ½ teaspoon of olive oil. Add the broccoli and toss broccoli in oil a bit. Add the miso-water mixture over top the broccoli and cover with a skillet lid. Allow the broccoli to steam and cook for about 1-2 minutes over high heat. When the broccoli is just about tender enough to serve, add in the nutritional yeast. This will coat the broccoli and add a nice extra layer of savory flavor. Add an optional splash of vinegar or lemon juice if the broccoli looks a bit too dry. You could also add in another splash of water if needed and allow that to steam the broccoli further. Cook until all the liquid has been absorbed and a nice coating coats your broccoli. Transfer hot broccoli to serving plate.
5. No need to wash the skillet. Add a ½ teaspoon of olive oil and your lentils, spices and onion. Using a spatula, scrape the sides of the pan so that any leftover "sauce" from the broccoli mingles with the lentils. Add in a splash of lemon juice to help deglaze the pan. Toast lentils for about 1-3 minutes over high heat. Just as the lentils seem done, add in the parsley and lemon juice. Serve lentils when they are toasted and almost become "fluffy" as the outside skins toast up and the inside becomes soft from the heat.
6. Add your handful of greens to the plate, next to the broccoli. Then add the lentils over top. Add the avocado and citrus and a few pinches of freshly chopped parsley as well. Lastly, whisk together your tahini sauce/drizzle and pour it over top your plate as desired.

Troubleshooting: This dish turns out quite savory and a bit on the salty side from all the flavors. If you are watching your sodium or just do not like it "too salty" start off with half the indicated miso. The reason my dish came out a bit salty was because my lentils were pre-salted from the can. Be very aware if you are using salted lentils of not. If not, you may want to add a splash of tamari to your lentil saute. And again, to reduce the sodium in this dish, simply add less of the tamari and miso. You can substitute these with water, lemon juice or vinegar.

Serve warm and steamy!

One more thing... Oh soy. On the radio show today, Ginny and Marilu also had an awesome conversation about SOY. I have always been a fan of unprocessed organic soy even though I have noticed more and more vegans trying to cut soy from their diets. Well Ginny and Marilu really outlined a few of the points I agree with. Too much to discuss here, but you can listen to the show in Marilu's show archive online. If you are interested in vegan nutrition, this show is for you! Date: July 31.

Maple-Cinnamon Peanut Butter Banana Toast. Healthy Snack!

July 30, 2013 by Kathy Patalsky 18 Comments

If you love avocado toast, give this sweet spin a try. My Maple-Cinnamon Peanut Butter Banana Toast is a healthy snack or breakfast bite that you can whip up in a flash. You can even get creative by adding toppings like healthy chia seeds, ground flax seeds, granola, cacao nibs or even a sprinkling of raw hemp seeds. You could even make this a dessert-y treat by drizzling some melted coconut oil + dark chocolate on top! Savory toast lovers, try this sweet spin on an easy recipe..

Kinda looks like the Andy Warhol banana, yes?

Happy 7. Special day today! My husband and I celebrate our 7th wedding anniversary. Seven years ago today we got married on a beach in Miami at the Mandarin Oriental Hotel South Beach. Best day ever. Crazy how the years fly by, that cliche is true! But the adventures that filled that time are so plentiful that I am excited to keep going on this crazy journey of love, life and a whole lot of happy-silliness.

Marriage is a dive. A blind dive into a pool you haven't tested the temperature or depth of. It requires a lot of faith, curiosity and optimism to take that leap. It is a scary life decision for sure! But my leap of faith has shown me that a committed relationship can be a gift if you can find that person who you can call your best friend and partner in crime. Someone who loves you unconditionally not just through dramatic phrases like "in sickness and in health" but simple, real moments like "in grumpy moods and happy ones." Someone who understands your core, so all that shiny, glossy, clean "surface stuff" really doesn't matter over time. The deep, messy, complicated stuff below is what makes me proud of my relationship.

Optimism --> I was just reading about this amazing couple yesterday and it makes me confidant that true love really can last a lifetime even in today's crazy world of headlines that would make you believe that long lasting marriages are impossible. So far so good. Lucky number seven today and so many more to come.

Fellow relationship-ers, what is your secret or what have you learned from a long, happy and healthy relationship?

But for today, some easy-amazing banana toast!.. Like I said above, if you love the ease + yum of avocado toast..

Give BANANA toast a try for a sweet spin..

Sweet Toast. This recipe combines rich, creamy, savory nut butter with a simple sweet banana. Some warm and toasty bread, flavor accents and done.

Easy Recipe. All you need are some basic items like a black-spotted ripe banana, cinnamon or other favorite spices, maple or agave syrup (optional), your favorite bread for toasting and of course some creamy nut or seed butter (peanut, sunflower or almond butter will all work). This simple-delicious recipe is so easy to make!

Mash Up. The "banana mash" may seem a bit odd since you usually just slice and serve bananas on nut butter toast right? Well mashing really makes this dish different - almost like an instant homemade banana jam - like a sweet fruit spread. Plus via mashing, the cinnamon and maple flavors become infused into each banana-y bite.

Kids should love this recipe too! Let them mash their own banana and even spread it themselves. They can add fun toppings like peanuts, crushed seeds or even cacao nibs, a few dark chocolate or carob chips or a sprinkle of cacao powder.

I added some raw jungle "striped" peanuts on top..

Maple-Cinnamon Peanut Butter Banana Toast
vegan, serves 1-2

2 slices toasted bread (any variety)
1 tablespoon nut butter (peanut butter used)

Banana Mash:
1 ripe banana (black-spotted works best)
1 teaspoon nut butter
½ teaspoon maple syrup (or agave) -- optional
1-2 pinches cinnamon

topping: a few raw jungle peanuts (seeds, cacao and more can be added)

Directions:

1. Toast bread. Set aside.
2. Mash your banana, nut butter, spices and sweetener.
3. Spread a layer of nut butter on your toast. Then follow with your banana mash.
4. Add optional toppings like seeds, nuts, cacao or more fruit. Serve!

Vegan Donuts + Fōnuts Review!

July 28, 2013 by Kathy Patalsky 26 Comments

I'm convinced. Every town needs a good vegan donut shop.

Vegan donuts (doughnuts?) are one of the coolest dessert discoveries I have made as a plant-based eater. I first discovered some at Babycakes NYC. Then just a few weeks ago I stumbled upon Fōnuts in West Hollywood. I still need to make it out to Ronald's Donuts in Las Vegas and the famous Voodoo Donuts in Portland. But for right now I'm swooning over these amazing little circles of bliss. Seriously, I used to be a donut-lover as a kid and these vegan versions are better than anything I have ever tasted - my husband agreed!

Check out Fōnuts and get a few vegan donut recipes + my reasoning on why donuts are a healthy part of my life 🙂 ..

Fōnuts: Opened by pastry chef Waylynn Lucas and Nancy Truman. "Fōnuts. As in faux-nuts. As in doughnuts that aren't fried, but baked." -- ""I'm using different methods of steaming and baking at high heat to replicate the light and fluffy texture of a doughnut -- without frying," Lucas says. Some will be wheat-free and vegan, some more indulgent. Some sweet, some savory. Some with traditional flavors, some more cutting-edge. Lucas mentions a fōnut topped with olive oil powder instead of powdered sugar. " - LA Times blog

I say: "Donuts are a Healthy Part of Life." Let me explain this somewhat silly-sounding statement. You guys know it, I am a pretty healthy eater. And when I think of "donuts" my mind darts right away to a pink-frosted round, plump cake donut with rainbow sprinkles on top, cradled in the fuzzy orange fingers of Homer Simpson. His drooling mouth hanging wide open, his eyes glossed over and a cartoon thought bubble above his head saying "Mmmmm, Donuts."

Just as Homer stuffs the pink-frosted treat in his mouth I cringe. Donuts and health do not mix. Le sigh. Or do they?

I used to shun donuts. But I was wrong. Donuts totally go along with my healthy vegan diet. Yup. Ever since I realized that delicious (I mean DELICIOUS - ordinary vegan donuts need not apply) vegan donuts existed, I knew that these special high-calorie treats could go in my "sometimes" food file. Back in my twenties I would cringe at donut chomping, but I've seen the glossy, maple-glazed light. Now (as a mature, wise old 32 year-old) I realize that "decadent treats" are not only easy to fit in my diet but necessary! Nutritionally unnecessary desserts have a place in my life. And I like that.

Fōnuts Review. First off, the actual shop is adorable and smells like vanilla-scented heaven. They have coffee + donuts + an adorable vintage stovetop that holds all the goodies like sweetener and napkins for coffee. Not all the flavors are vegan, but that's ok because when I was there they had three vegan flavors which was enough for me. I would suggest getting a half dozen. They come in a cute white box with a yellow ribbon and they actually keep in the fridge pretty well for a few days. Just warm a few seconds in the microwave. (But obviously fresh tastes best!)

Taste. These uber-moist frosted donuts are so fresh-tasting and have a cake-y texture but at the same time they melt in your mouth. The flavor is bold and cravable. Nothing tastes artificial. My favorite flavor was the Vanilla Latte with its maple-bar like flavor and accent of espresso. I also loved those frosted lemon donuts and the chocolate coconut donut was super rich and tasted like dessert. We paired our donuts with some steamy soy lattes and then collapsed into post-donut-eating bliss for a movie on the couch with a snoozing sunbeam kitty by our side.

Perfect weekend morning if you ask me.

Vegan Donut Recipes. Oh and if you are deprived of a donut shop in your town, do not worry, you can make your own! -> find over 100 recipes in a pretty Vegan Donut Recipe Gallery on FindingVegan.com (recipes from your favorite bloggers!)

(Vegan) Fōnuts...

Had to sneak a peek in the car..

The aroma of these Fōnuts would put any human (or kitty cat) at ease..

Want to visit Fonuts:
8104 W 3rd St
Los Angeles, CA 90048
Neighborhood: Mid-City West
(323) 592-3075
fonuts.com

Homemade Donuts: If you are now craving some vegan donuts but your town is deprived of a vegan-friendly donut shop, here are a few great recipes from the vegan bloggers who have submitted to my other website Finding Vegan:

* German Chocolate Donuts by Better with Veggies
* Vanilla Donuts + Wild blueberry Lemon Glaze by Alimentageuse
* Baked Carrot Cake Donuts by Baking the Law
* Glazed Maple Rhubarb Donuts by Pickles n Honey
* Lemon Lavender Donuts by Fragrant Vanilla Cake
* Zesty Lime Donuts with Coconut Frosting by Season 2 Season Eating
* Basic Vanilla Donut Recipe by Killer Bunnies Inc
* Vegan Donut Party by the Socially Awkward Vegan
* Glazed Chocolate-y Donuts by The Sweet and Savory Life

Or find over 100 recipes in a pretty VEGAN DONUT GALLERY on FindingVegan.com

Purr/Snoring going on here that I had to dart my camera lens over to and capture..

Summer Reboot Salad: Kale + Corn. Sweet Miso Tahini Dressing.

July 25, 2013 by Kathy Patalsky 22 Comments

I think I inspired myself on this one. After writing up my 15 Fave Salad Dressings post I found myself craving .. salad! And since my fridge produce drawer was overflowing with summer goodies, I knew I had to whip something up.

This Summertime Reboot Salad features marinated kale, crisp, sweet, lightly cooked summer corn, vibrant red bell peppers, sweet white onion, some carrots, cabbage and a generous handful of finely chopped flat leaf parsley. The dressing contains all my favorite flavors: white miso (rich in probiotics!), tamari, tahini, grade B maple syrup, a splash of rice vinegar and my own custom blend of spices to accent these delicious summertime-infused flavors. Plus, I folded in a generous amount or raw organic hemp seeds to add fiber, protein and omega fatty acids.

Make-Ahead. Or not. I love this salad because you can make it during the day (whenever you have 15 minutes to spare to whip it up) - then just stick it in your fridge and it will be ready to pull and serve at dinnertime. Some salads will wilt in the fridge, but hearty kale leaves, moisture-absorbing hemp seeds and crunchy onion and peppers hold up very well in the fridge.

Or you can eat it right away. It tastes amazing within seconds of tossing the ingredients together.

This salad will remind you how yummy simple veggies can be when properly seasoned and prepped with some TLC.

Craving a delicious salad to reboot your body and make you just feel amazing? Lets go..

Some fun interview news: I will be a guest on Marilu Henner's AWESOME radio show next Friday - August 2nd. You can listen online. The show repeats all day long so you can listen at any hour you choose. If you listen live you can call in to chat with Marilu or ask guests questions. I have been listening to her show all week and just love it. Her show discusses "life through the prism of health." --> MariluShow.com

Reboot Salad. This is one of those big bowl salads that you really have to chew, digest and let absorb slowly into your body. In other words, do not eat a giant bowl of this stuff and head out for a five mile run. But all the goodness in these greens, veggies, seeds and corn is going to make you feel amazing. Salad glow you can call it.

To make this salad a meal, try adding some tempeh croutons or miso-dipped tempeh logs on top. Fold in a handful of beans or cooked grains like barley, quinoa or farro to the salad. Or add a dollop of hummus on the side. Or serve with my super fast chipotle sweet potato soup. You could also add a side of rice or a side baked sweet potato just to round things out a bit. Or add a side of sprouted grain toast slathered in vegan mayo if you crave. These spunky, green, sweet, miso, tamari, tahini, maple flavors go with so. many. foods. - you can really embrace the versatility of this recipe. Serve as a side or entree salad.

Corn Nutrition: Even though corn is incredibly sweet, it is still incredibly healthy. One ear of corn has around 75 calories, 1g fat, 3g protein and 2-3g fiber. It contains some vitamin C, thiamin, folate, phosphorus, magnesium and more.

..but really, the best part is how sweet and delicious corn is.

How to Eat Summer Corn. Did you know that you totally can eat corn right from the stalk - raw? Yup. It is pretty yummy that way. Crisp, juicy and sweet. It is an odd texture and taste the first time you try it, but then once the sweet fresh flavor registers on your taste buds you will be loving it! OK, or not. Fresh corn is a unique taste and I'm guessing some of you may prefer the cooked version. But at least give it a try! One tip: wash your corn very very well if eating raw. (Just like any veggie really.)

I personally like my corn "lightly cooked" So instead of boiling until the kernels are deep golden yellow, I boil for a very brief 2-3 minutes. This softens the corn and cooks a bit, but still retains that lovely fresh summer flavor.

You can use raw, cooked or slightly cooked corn in this salad. Actually grilled or roasted corn would be amazing too.

Starting the dressing:

Summertime Reboot Salad: Kale + Sweet Corn
vegan, serves 4

2 ears of summer corn
4-6 cups kale, washed and finely chopped (remove thick stems)
1 small red bell pepper, diced
¼ cup shredded carrots
1 small white or sweet onion, chopped
¼ cup chopped red cabbage
⅓ cup raw organic hemp seeds

Sweet Miso Tahini Dressing:
2 tablespoon white miso paste
1 ½ tablespoon tahini
1 ½ tablespoon grade B maple syrup
1 tablespoon extra virgin olive oil
1 ½ tablespoon tamari
1-2 tablespoon seasoned rice vinegar (apple cider vinegar, lemon juice or unseasoned rice vinegar can also be used)
spices:
pinch of fine black pepper
¼ teaspoon coriander
pinch of cayenne

This salad would be amazing with miso-dipped tempeh logs

Directions:

1. Boil water in a large pot. When water is boiling, drop corn and cook for 3-5 minutes, until the color darkens a bit. (You can cook shorter or simply serve corn raw if you'd like.) Pull corn from pot and set aside to cook a bit.

2. In a large salad tossing bowl, add all the dressing ingredients (including spices) and with a spoon start whipping until smooth and creamy. Set aside.

3. Prep your veggies. Wash/dry kale and remove tough stems. Chop finely. Also finely chop the flat leaf parsley. Chop onion and bell pepper. Chop cabbage and carrots (if adding). Add all prepped veggies to large salad bowl with the dressing in it.

4. Toss the veggies with the dressing very well. Toss for a few minutes until the veggies have absorbed much dressing and the kale has wilted down a bit. (If you'd like to add more or different veggies, go for it.)

5. Grab your corn and carefully slice off the kernels and add directly to the salad bowl. I usually use a bread knife and hold the corn cob carefully with a paper towel so it doesn't slip. Add both cobs - about 1 ½ cups of kernels.

6. Toss the warm corn with the salad. This will further wilt and marinate the veggies.

7. Add in the hemp seeds and toss.

8. Do a taste test. You can alter the flavor if desired. Add more rice vinegar for a wetter, tangier flavor, more oil for a richer texture or more miso, tamari or table salt for more salt. You can also add more veggies if the dressing as is is too strong for you. Just add in another handful of chopped kale or other veggies and toss.

Serve right away (slightly warm) or allow to marinate and chill in the fridge for up to 8 hours. If storing in the fridge over 8 hours you may want to add dressing later and just set prepped veggies in the fridge covered.

Emily Von Euw's VGP Interview!

July 24, 2013 by Kathy Patalsky 3 Comments

Next up in my 2013 Veggie Girl Power Interview Series is Emily von Euw, the brilliant and uber-creative blogger behind the raw vegan website This Rawsome Vegan Life. One peek at Emily's beautiful and inspiring dishes and you will fall in love with raw cuisine, and the fun and inspiring lady creating it! So I was curious to meet the talented person behind the beautiful food. Get to know Emily in her VGP interview!...

I discovered Emily via my other website Finding Vegan. I was like, who in the world is submitting these beautiful photos and recipe links! I fell in love with her website and knew I had to feature here on my blog to share her beautiful recipes with you guys.

Veggie Girl Power Interview: Emily von Euw, This Rawsome Vegan Life

Q1: Back to Basics. When and why did you go vegan? We love a good "this is why I went vegan" story.

Emily: I don’t have a super interesting story about why I went vegan, but here it goes: I was always into healthy living and felt a connection to nature, so when I discovered vegan eating it just made sense to me. I remember reading Fit for Life and thinking – “Hey! That’s so true. Why ARE we drinking the milk of another species, eating meat when we are not natural carnivores, and cooking our food when the rest of the animal kingdom eats it raw?”

So I made the switch to veganism overnight, telling myself I would try it for 30 days. By the second day or so, I knew I would be vegan for life. It is the compassionate, responsible, humane way to live. Soon after, I discovered the raw food diet and my whole world changed again! Now I eat a high raw diet and cherish every single moment I get to enjoy it!

Q2: Help a Girl Out. The vegan transition can be tough for some! What sisterly advice can you give to new or transitioning vegans - especially girls?

Emily: Hmm, for all my ladies out there: you are strong, independent and beautiful! You can do anything you set your mind to. As long as you have the motivation directed on the right path, you will be able to push through the tough bits of transitioning until you reach that Nirvana of good health and happiness. You’ve already made the decision to live this kind lifestyle so that part is done.

I recommend everyone just take gradual, comfortable steps until they reach where they want to be. Incorporate increasing amounts of fruits and veggies each day and before you know it – you will be eating a super healthy diet you thought you’d never manage. As far as detox symptoms go, drink tons of water and exercise to help speed up the process. As for cravings? Eat fruit. Usually people crave sugary things and fruit is full of healthy carbs to curb those cravings and give you wholesome energy. Also, check out my raw dessert recipes… eh eh? If you’re craving something salty: go for kale chips or seaweed! What about something hearty and comforting? Four words: vegan mac and cheese.

Q3: Traveling Vegans. In your neck of the woods, what are the local vegan hot spots to visit/shop at/dine at? Traveling vegans want to know!

Emily: Oh LAWD, lemme tell ya. I am so privileged to live in such a culturally diverse city (Vancouver, BC - wassap!?) that is home to a seriously decent number of vegan and raw food eateries. I have NEVER had a problem getting delicious vegan meals when going out to eat. My fave spots are Gorilla Food, Organic Lives, The Acorn, Paradise Vegetarian Noodle House, Heirloom Vegetarian, Eternal Abundance and the Naam. The Naam is wicked cool because it’s 100% vegetarian (with vegan and raw options) and has been open 24/7 – yes, I am serious – for like 30 years. Finally, Karmavore is a specialty vegan store and café where you can find what you might not at other health food or grocery stores.

Q4: On Food. What is a typical day of vegan eating for you? Fave eats?

Emily: It’s a tricky question to answer because an aspect of eating I deeply believe in is variety, so my diet changes daily. But here’s what a typical type day looks like: wake up, gulp down a big glass of water, work out, drink a big green smoothie, then when I get hungry again I will eat a bunch of fruit or a cooked whole food meal (usually veggies, tofu and a whole grain), for dinner I eat big salads, raw sushi, fruit bowls, raw pasta, or what my family is having, if it’s whole food and vegan (which it usually is). Sometimes I throw a fresh juice in there somewhere and I almost eat a raw dessert every day because I always have one made! Ah, such a hard life. Some staples for me are fruit in general, bananas, dates, kale or spinach, and peanut butter. Oh, and I could not LIVE without my green smoothie.

Q5: Words of Wisdom. Here is your chance to create your own quote. "Veganism is....."

Emily: Oh man, no pressure. “Veganism is… the kind way to live. You nourish your body, live in harmony with the planet, show your love for all beings, and while you’re doing all that – you are helping build a better tomorrow for the world. It is the intelligent choice.”

Q6: On What is Hot. Share people, brands, books and more that you like to rave about.

Emily: You can find my complete list of recommended books, docs and websites here. But for my top faves? The documentaries Earthlings and Forks Over Knives, and the books The Food Revolution, Mad Cowboy, and The China Study.

Q7: Soapbox! Go for it. Vegans tend to have passionate views, what is one vegan (or related) issue or cause you would like to bring more awareness to? This can be as simple as your hate of GMOs or your love of spirulina! Or your sadness for the fur industry. Or how you think Justin Timberlake should host SNL more often #veganville ...Soapbox away...

Emily: J.T. SHOULD host more SNL… mhmmmm. Right. About my opinions: Firstly, I LOVE the food I eat, when it’s growing, I talk to it, and get to know it, because it’s about to become part of me. It is SO important to have this positive connection with our food. I eat food that nourishes my body, mind and soul. It literally makes me dance and sing with joy. Bacon, on the other hand, makes me gag. Which brings me to my next point: people need to stop denying the plain logic in front of them and grow a pair. We all know that brutally murdering our fellow creatures is wrong. We all know that destroying the planet is not a good idea. We all know that nobody wants to get cancer or a heart attack. What we need to do is begin questioning our choices and making the connections: eating animals is causing all these atrocities. It is wrong. To change the world, we need to create an environment filled with love and a holistic mindset. Let’s discover this new world together, and take action in the name of what is right; not what is easy, cheap or fast.

Okay, serious stuff outta the way. Phew.

Q8: What upcoming projects are you working on? Please share!

Emily: Ha ha. SO MANY! OH MA GERD! Really though, I am always busy working on the next thing for my blog. I have two e-books out right now, and would like to make another one (centered on raw chocolate recipes – oh yeah) as soon as I find the time. Eventually, I would love to get a book published. That would be a dream come true. Correction: it would be a dream come true if it actually sold.

Q9. Smoothie love! I would love to hear about YOUR favorite smoothie recipe..

Emily: Yes. Yes. YES. Smoothie love indeed. I have a giant green smoothie almost every day after my workout and don’t really understand how people function without them. They are the love of my life (I hope my boyfriend doesn’t read this part). I’m gonna be lame here though. I don’t have a favorite recipe because I make a different one every day and they are all my favorites. Yep. Lame. But this smoothie I speak of is usually a banana, 2 cups of greens, 1 cup of frozen fruit and 1 cup of water. Oh – and Vega protein powder! Yum.

Q10. Do you think veganism is the diet of the future? Why?

Emily: I seriously do. It sounds so idealistic of us vegan hippies (that was a joke… ha-ha) to say but it’s just the truth! If you read Mad Cowboy, you will see what I am talking about. Also, just pay attention to current events and like… science. All over the world, smart people who know what they are talking about have started warning that we cannot eat as much meat in the future, even if we want to. It simply takes up too many resources like land, energy and water. On top of that, it creates way too much pollution and is inefficient for feeding the ever-growing global population. I am ALL about sustainability but many aspects of our privileged Western lifestyles are not sustainable. We love excess. From consumerism to increased meat-eating, these social changes since the 1950’s are now creating many problems. Let’s return to our roots! Eat local, organic, wholesome, cruelty-free food. It really will make the world a better place. “Our Health is our Wealth.”

Thanks so much, Kathy, for the interview! Much love to ya, perdy lady. - Em

------------

Follow Emily:
Facebook: This Rawsome Vegan Life
TWITTER -> @RawsomeVegan
Pinterest
Tumblr
This Rawsome Vegan Life

Be sure to read all this year's VGP interviews coming up. VGP 2013

VGP kickoff: Cookbook Interview Chloe Coscarelli
Simone Reyes, of Running Russell Simmons / Animal Advocate
Doron Petersan, of Sticky Fingers Bakery
Angela Liddon, of Oh She Glows website
Emily Von Euw, of This Rawsome Life website
Sara Sohn, of Sweet & Sara Vegan Marshmallows
Marly McMillen, of Namely Marly website
Elizabeth Castoria, Editorial Director VegNews Magazine
Katie Higgins, of Chocolate Covered Katie
Laura Beck, of Vegansaurus and more / writer
Kathy Patalsky, (putting myself in the interview seat to close the series!)

*all photos were provided courtesy of Emily Von Euw