Fact: Every 15 seconds, pneumonia kills another child. That’s 5,500 child deaths every day, and a staggering 2 million child deaths every year from a preventable, treatable disease.

November 2nd is the first ever World Pneumonia Day. Join celebrities like Gwyneth Paltrow and Hugh Laurie and support the cause. Wear blue jeans on Nov 2nd to show your support!

Vicks Advocate. I was honored to be invited by the Vicks company to be one of 5 top tier bloggers chosen to attend the first ever World Pneumonia Day Global Summit, as a Vicks Advocate. I will be attending this prestigious event in NYC on Nov 2nd, and will blog about the event. Keep reading to learn how Vicks is making a difference. And learn the staggering facts about how Pneumonia affects our world. And learn what you can do to help...

Vicks Supports the Cause. Vicks is 100% committed to children’s respiratory health and is honored to help support World Pneumonia Day. Vicks is an official member of the Global Coalition Against Childhood Pneumonia and has partnered with Save the Children to help deliver treatment to children stricken with pneumonia all over the world.

"We have what it takes to prevent and cure childhood pneumonia. Yet the disease tragically claims more than two million babies and toddlers every year. We can stand on the sides and continue to watch this tragedy unfold or we can step in and change the ending. World Pneumonia Day gives everyone the chance to act.” -Save the Children Artist Ambassador Gwyneth Paltrow.

How you can help:

*Wear blue jeans on Nov 2nd to show your support.
*If you have a blog or social networking account, pass around this post and re-post the WPD logo on your pages. Awareness is key.
*Donate to the fund. Afterall, most antibiotic treatments cost less than one dollar per dose. Give vaccines: just $20 protects a child for life against the two deadliest strains of pneumonia.
*Sign the WPD pledge.
*Send an email. Make a call. Plan a visit. ...to your local officials, congress and/or the White House.
*Host your own WPD event.
*Visit the WPD website to learn more and details about how you can get involved. You can download logos and banners on the website.

Pneumonia Facts:

Pneumonia is deadly, especially for children.

• Pneumonia kills more than 4 million people every year – half of these deaths occur among children under age 5.

• Many people are surprised to learn that pneumonia is the disease that is responsible for the largest number of deaths in children under 5 worldwide.

• One child dies from pneumonia every 15 seconds. That’s 5,500 young lives lost every day. A staggering 2 million child deaths every year."

Pneumonia Solutions:

Pneumonia is a problem with solutions.

• More than ever before, we now know how to protect and prevent children from catching pneumonia, and how to treat those suffering with this illness.

Preventing pneumonia before it occurs is key.

• Vaccines are a safe and effective tool for preventing pneumonia before it occurs.

• Millions of children in developing countries still lack access to life-saving vaccines.

Children should have access to effective and affordable treatment:

• The treatment for most types of serious pneumonia is usually antibiotics, which typically cost less than one dollar per dose.

• Tragically, only an estimated 1 of every 5 children with pneumonia receives antibiotics.

Take action to save lives. Now.

UPDATE: Darn, so the chefs only had to cook vegetarian! Too easy! Natalie was vegetarian when the show taped...she supposedly went vegan a few months ago after reading Jonathan Safran Foer's book "Eating Animals". But still, glad to see a vegetarian show. It's better than nothing! My live tweets and "the word on the internet" about the show are after the jump...

Veg Consensus. So after reading all my @replies on twitter and perusing a few of the online comments, the veggie consensus seems to be that the episode was a big disappointment and even a little "offensive". These cheftestants seriously need a yummy, creative vegan meal at a restaurant like Pure Food and Wine, GoBo, Candle 79, Sublime, Real Food Daily, Blossom, Dirt Candy or even a nice Babycakes cupcake! Geez, all veggies (practically?) Where's the tempeh? Seitan? Grains? More beans? Nuts? Where's the Protein? Very dismal. I'd walk away from those 'entrees' with a serious craving for some....food! Maybe a lovely raw vegan lasagna at Pure Food and Wine. Or some butternut squash risotto from GoBo. Or a beautiful seitan medallion from Blossom or tempeh from Candle. Or some amazing Asparagus Paella from Dirt Candy. Or maybe just a spelt crust pizza with some Daiya cheese....yum...

@Lunchboxbunch. My live tweeted thoughts of Top Chef with Natalie (first tweet starts at bottom...just like twitter...):

"West Coast, watch #TopChef tonight, but it's indeed disappointing...I'd leave hungry! Where's the tempeh? http://su.pr/2aKR38about 11 hours ago from web"

"@LoCoallergylife I think it was a comment on the "banana polenta" dish...gotta love creativity!about 12 hours ago from web in reply to LoCoallergylife"

"OK, Natalie Portman is hilarious, her comment on fave dish: "who is his dealer & does he want more clients!?" Funny. #topchefabout 12 hours ago from web "

"My TopChef thoughts on what the cheftestants made....where's the protein?!about 12 hours ago from web "

"@bakeanddestroy Natalie went vegan (again) a few months ago, she was vegetarian when the TopChef episode was filmed.about 12 hours ago from web in reply to bakeanddestroy"

"I really wish "cooking veg*n" didn't simply mean chefs cook a plate of veggies! More beans, tempeh, grains, nuts....veg*ns like to EAT too!about 12 hours ago from web "

"@gonepie gonepie RT "I think this was filmed before she was converted by the Foer book." ...my thoughts as well...about 12 hours ago from web in reply to gonepie"

"Natalie says she is 'vegetarian'...why not just say vegan? *shakes head* Well it's better than nothing! r u watching TopChef East Coast??about 12 hours ago from web "

And here was my original post about this highly anticipated episode:

Now this is "must See TV"! Vegan actress Natalie Portman will create quite a challenge for the meat-obsessed chefs competing on BravoTV's Top Chef, season 6 Las Vegas. On tonight's episode, apparently the gang of contestants is brought to Tom Colicchio's restaurant Craftsteak Vegas and shown piles of meat ingredients. They get excited *sigh*. The twist comes when the person they will be cooking for is none other than the actress Natalie Portman, a vegan. I can't wait to see which chef's pull off vegan dining like a true pro. And which chef's whine themselves into being kicked off! (A la on Top Chef Master's when a few chef's whined and groaned at Zooey (not Emily.. :)..) Deschanel's vegan/gluten-free diet) I posted about the "God only knows what vegan's eat..." quote. Below is a video-clip preview of tonight's 'veg-themed' Top Chef episode...

www.bravotv.com

images: bravotv.com and tecasan shoes image (Natalie Portman line)

You've read the interviews, now read the "Best of VGP" wrap-up post. If you still need to catch up, you can find all 8 of the "Veggie Girl Power" interviews here.

Ahead, I've compiled my Top 35 Fave Quotes from the interviews, as well as a few trends and VGP faves. (I tried doing a 'top ten' but failed miserably. I love each and every quip and quote!) Check it out...

My "Best of..." What an amazing bunch of ladies I had the pleasure of featuring in my very first "Veggie Girl Power" Interview Series. The response from my blog readers was amazing! So many of you were thrilled to learn more about Amanda, Chloe, Erin, Karina, Kristen, Marilu, Rory and Sarma. I'm so inspired by what these ladies had to say, below are my picks for the best of the best trends, quips and quotes...

TRENDS! Fave Products/Brands of the VGP ladies:
* Vegenaise! (Big fave).
* Field Roast Grain Meat Co. "Sausages"
* Allison's Gourmet brand
* Dr. Cow Cashew "Cheese"
* Bob's Red Mill Flours
* Uncle Eddie's Vegan Cookies
* Yerba Mate Tea
* Coconut Water
* Hemp Products
* Daiya Vegan Cheese

Other Trends I Spotted:

* AM trend: Starting the day with pure fresh hydrating water! (Or another liquid beverage, but water was the fave)
* I Love Animals. It all comes back to the love of animals. All the veggie ladies have been inspired by their love of animals in one way or another.
* Hungry? Fave eats for dining out: Pure Food and Wine, Candle 79, Real Food Daily, Veggie Grill, M Cafe, Sticky Fingers, Babycakes, Madeline Bistro, Green, Sages, GoBo, Sublime, Dirt Candy, Sripraphai and Blossom were a few of the VGP ladies' faves.
* Keep it 'Farm' Simple. Organic Produce, Farmers Market Produce and "whole foods" always win out with these ladies. No fancy brands or packaging required. Pass the fruit bowl, raw nuts, fresh-picked veggies and whole grains please.

Who Would the VGP ladies award the VGP label (Or some well-deserved props to)... to?

Amanda: "All the women she has worked with in kitchens"
Chloe: Ingrid Newkirk, Rory Freedman, Kathy Freston, Samantha Ragsdale, Emily Deschanel
Erin: Emily Woesthoff, Babycakes General Manager
Karina: Susan of Fatfree Vegan Kitchen
Kristen: Shazzie, Angela Stokes-Monarch
Marilu: Dr. Neil Barnard, PCRM
Rory: Ingrid Newkirk, PETA
Sarma: Chloe Jo Berman

Beverage Favorites! Drink up like the ladies do, fave smoothies and juices:
Sarma: "My favorite is called Swan Greens. It’s cucumber, spinach, and dandelion greens with a little grapefruit, pear and a touch of tarragon, spearmint, and yuzu."
Rory: "A smoothie with banana, berries, hemp seed milk, and ground flax seeds."
Marilu: "I am not usually a juice/smoothie girl. I rather prefer to eat the whole fruit, because I like my body having to work on digesting the entire food."
Erin: " I like just simple pressed apples with cucumber, lemon, and cayenne pepper."
Kristen: "I love starting my day with fresh organic green juice. A favorite combination is cucumber, celery, and kale. It’s gentle and alkalizing."
Karina: "My current favorite smoothie features pomegranate juice, a frozen banana and blueberries. Sometimes with hemp milk."
Amanda: "When I do have a smoothie I usually go for something with bananas for the stress-reduction and strawberries for the Vitamin C since I spend my days trapped in a kitchen."
Chloe: "I am a carrot juice OR all greens (no apple) juice gal."

"Veggie Girl Power" Interview Quotes: My Top 35 Faves.
And NO these are not ranked, I love them all, it was hard enough choosing my Top 35!

35. "First I debate with them. I love to be right, but will accept when I'm wrong. I respond to every critical email I get. If the critics are being irrational or we can't agree to disagree respectfully, I say "SUCK IT" and carry on with my mission - which is to help animals." -Chloe Jo Berman on how she deals with critics.

34. "Go vegan. Seriously. It will change your life in the most profound, indescribable, unexpected ways." -Rory Freedman

33. "..one of my other favorites came to me from my friend Dhrumil who always tweets good quotes. “As long as you don’t forgive, who or whatever it is will occupy rent-free space in your mind.” (Isabelle Holland)." -Sarma Melngailis, on one of her fave quotes.

32. "Have fun. Food should be about fun. .... There’s so much pressure about what we “should” be eating and what foods are going to keep us young forever, and what’s good for our skin, and what’s going to save us from cancer, and what’s going to keep our colons clean, and what’s going to save the world. Food gets treated like a medicine cabinet, or a political essay, or a dangerous substance and at the end of the day you wind up with anorexic twelve-year-olds and people hiding behind a screen of allergies and diets and fads" -Amanda Cohen's message to girls.

31. "You have one body. That’s it. It’s not a car. There are no trade-ins." -Marilu Henner

30. "..you don’t have to be a bully to be strong, and you don’t have to scream to run a kitchen." -Amanda Cohen

29. "You get what you give." -Erin McKenna

28. "The best tip I have is to listen to your own body. Try different things and try them at different times because your body could change over time." -Kristen Suzanne

27. "Compassion for animals and the desire to help them is what compelled me to write Skinny Bitch. I believed (and still do) that if people were aware of what they were contributing to every time they ate meat, they’d be motivated to change." -Rory Freedman

26. "...soy allergies are on the rise (I am allergic to soy and beans/legumes). Awareness is on the rise, however. And availability. So that's good news." -Karina Allrich

25. “It’s not going to kill you, so don’t give up.” -Amanda Cohen

24. "..listen for your inner passion. When you discover what it is, go for it unabashedly. " -Rory Freedman

23. "Be a girls girl, act out of love. And NEVER be afraid to open your big mouth and sing out, Louise." -Chloe Jo Berman

22. "To tell you the truth – LOL – I think to myself, “Oh you poor thing, you just don’t ‘get’ it.” -Kristen Suzanne on how she deals with the critics.

21. "I’m always convinced the good guys will ultimately win." -Sarma Melngailis

20. "I want to inspire creativity in the kitchen. And in life!" -Karina Allrich

19. "I don't respond. I knew going into this that there would be haters. You can't please everyone, which is why I do things from the heart and know that at least I will be happy." -Erin McKenna on how to face critics.

18. "Life is short. Make today delicious." -Karina Allrich

17. "Animals. The ethical and political reasons regarding animal rights are the driving forces behind my actions." -Kristen Suzanne

16. "When someone calls me crazy, it only boosts my confidence and determination." -Sarma Melngailis

15. "It's sad how often I have to explain what ACTUALLY goes down in factory farms to incredibly educated people - many of whom call themselves Eco experts. OY vey." -Chloe Jo Berman

14. "I always called myself an “animal lover” but ate eat meat at every single meal. When I learned that animals were confined, tortured, and slaughtered, just because I liked how they tasted—I went vegetarian in that instant. There was no way any living, feeling being was going to be tortured and slaughtered because of me." -Rory Freedman

13. "Negative comments don’t bother me because I've never minded being the odd person out or the dissenting vote." -Marilu Henner

12. "It’s always organic or I’m not buying it. That’s one thing I’m adamant about. I recognize that I can’t always have organic at restaurants, but I make it a point to have everything organic at home. In fact, when I’m at restaurants, I write on the receipt, “I’d eat here more often if you offered organic options.” -Kristen Suzanne

11. "Meat and dairy kill! A plant-based diet is better for everything: humans, animals, and the environment. " -Marilu Henner

10. "Recently someone pointed out to me that negative personal comments usually say far more about the people making them than they do about you." -Sarma Melngailis on critics who make 'personal comments'.

9. "When I’m passing someone who’s wearing fur or riding in a horse-drawn carriage and I don’t feel comfortable speaking up, I hear Ingrid’s voice in my head, “Never be silent. Say something. Anything."" -Rory Freedman

8. "When a member at marilu.com is worried about comments or criticism, I tell them to “Imagine yourself with this little coat of "Teflon" so that the slings and arrows of others bounce right off of you. Just smile, nod, and move on with the knowing awareness that you're going to look a lot better than they do in a few years! ...I’ve been smiling, nodding, and moving on for a long time!" -Marilu on the critics.

7. "YES!!! Yes yes yes. " -Sarma Melngailis on whether veg*n diets will be the majority and not the minority one day.

6. "Losing my parents in their fifties (my father of a heart attack at fifty-two, and my mom of arthritis at fifty-eight) changed my life forever. Their untimely deaths propelled me to take action and alter everything about my lifestyle. I became a student of health and my own in-house experiment after talking to nutritionists and doctors, going to bookstores and medical libraries, taking human anatomy classes, and reading over 400 books on the subject of food and health." -Marilu Henner

5. "I get so frustrated when I see people (women particularly) who spend their lives looking for the perfect shoe or perfect shade of lipstick. REALLY?!! Ladies, we are the backbone of society, we have babies to feed, nations to help, animals to speak out for. I can't stand a weak woman." -Chloe Jo Berman

4. "I always try to convey to people that with raw food, it doesn’t have to be all or nothing. So many people dismiss it entirely because they think they have to turn their life upside down or it’s just too hard, and that if they’re not 100% perfect, why bother. But it’s perfectly okay to just shift. As long as it’s in the direction of better food that makes you feel better." -Sarma Melngailis

3. "If you feel it in your heart, you must go for what is tugging at you." -Erin McKenna

2. "Yes! I am totally hopeful, and with good reason. Never before have there been so many books, films, and organizations dedicated to veganizing the planet. Vegetarianism is trending higher than ever before, and it shows in the number of food products on the market, news stories, and the flood of information that’s making its rounds. Whether it’s ethically-, health-, or environmentally motivated, more and more people are making the transition." -Rory Freedman on the future of veg*n diets.

1. "The key to your life is how you deal with Plan B." You can aim for Plan A. You can arrange for Plan A. But "Plan B" is what actually happens to you. It's your resilience in being able to roll with the punches and move on to Plan B that really makes your life." -Marilu Henner

And lastly, a few of the funnier/sarcastic quotes...

VGP LOL:

Chloe says, "I could stuff my face 24 hours a day and not mind. I'm not the fasting kind."

Rory shamelessly admits, "I will be the first to admit I am a shitty-ass cook, so thankfully, my publisher hired a recipe developer to help with Skinny Bitch in the Kitch. I’ve gotta say, the mac ‘n cheese recipe from Kitch is the best I’ve ever had."

Rory, guilty as charged, "Allison’s Gourmet, Vegan Treats, and Sticky Fingers have all officially ruined my life. "

Amanda's quirky breakfast combo, 
"Cereal with orange juice on it. It sounds gross, but I love cereal and hate milk so it works for me."

Marilu's kids invent the word 'rambitious' (love it), "being wife to my fabulous husband, and mom and chauffeur to my two young rambitious (their word!) teenage boys!""

Sarma's mallomar breakfast - yummy -"I also love these mallomars we make in our takeaway. Sometimes I have them for breakfast (after my juice)."

And I'll close by repeating Chloe's very Veggie Girl Power quote regarding critics, because quite frankly, it makes me smile,

"First I debate with them. I love to be right, but will accept when I'm wrong. I respond to every critical email I get. If the critics are being irrational or we can't agree to disagree respectfully, I say "SUCK IT" and carry on with my mission - which is to help animals." -Chloe Jo Berman on how she deals with critics.

Your Turn! Have a fave I didn't mention, or just want to chat about your fave quote from the list? Comment or tweet it! I'd love to hear what resonates with you guys.

About The "Veggie Girl Power" Interview. This series celebrates female trailblazers who inspire us! Featured Ladies were chosen for their unstoppable "Veggie Girl Power", aka a female with experience, wisdom, creativity, skills, heart, worldliness, passion, grace, drive, dedication and personality! Each interview question was 'filed' under one of these VGP characteristics. Read all 8 interviews, in full, here.

If you love pumpkin pie, keep reading. If you don't like pumpkin pie, keep reading. Oh go on, be adventurous, you only live once. And you really can't go wrong with my vegan Pumpkin Pie Shake. It's bursting with vitamin-A and fiber rich pumpkin-y goodness. And who doesn't love anything-pumpkin-flavored in this festive fall season? It's cool, creamy and really tastes like a bite of pie! You can even swirl a mound of rice whipped cream on top, for a more decadent treat. Go on, get adventurous with your smoothie today, try it, taste it, have fun and love it. Fun, festive, fall. Get my recipe...

Pumpkin Pie Shake
vegan, serves 2-3

15 ounces organic canned pumpkin - 1 can (not pie mix)
*Farmer's Market brand of organic pumpkin really is my fave.
¼ cup raw cashews
¼ cup non-dairy milk, vanilla (soy or hemp preferred)
2 tablespoon maple syrup
¼ cup vegan chai tea concentrate
2 tablespoon soy milk creamer
2 dashes cinnamon
1 dash cayenne
2 dashes nutmeg
pinch of salt
1 ½ cups ice (coconut water ice cubes approved for this pie shake)
optional: ½ frozen banana, pinch of flax seed oil/meal for added nutrition

Directions:

1. Add all your ingredients, except the ice, to the blender.

2. Blend on high until smooth. Yes the pumpkin will make this smoothie thick, so be patient while blending. If you need to add more 'milk' go ahead.

3. Keep blending and slowly add in the ice. Make sure it blends icy-smooth! Again, if you need to add a bit more liquid, do it gradually. You can always do a taste test before pouring and modify as needed to suit your own tastes. I added in a few extra cashews because I liked the body and flavor that they added.

4. Pour, sprinkle with cinnamon on top. Whipped rice cream-optional, but yummy.

Serve! Delicious any time of day. Dessert-friendly.

And yes, it will taste like pumpkin pie! Bold beautiful pumpkin flavor.

Notes and Alterations:

Table for One? Just making this smoothie for yourself? You can easily halve the ingredients for a nice sized smoothie for 1.
Creamier? If you want to turn up the 'creaminess' a notch, add in a bit more soy cream, non-dairy milk and even a spray of whipped cream blended right into the blender.
Dessert Please! You can easily make this into a delicious pumpkin-ice-cream style shake by removing 1 cup of ice from the recipe and replacing it with a big scoop of vegan soy/hemp/coconut/rice cream. Vanilla flavor of course.
Perfectly Pumpkin: Feeling super adventurous and cringe at 'canned veggies'. Well OK, grab a 'pie pumpkin' roast it, puree it and chill the pumpkin puree in the fridge. Use it in place of canned! I haven't tried this, but I'm sure it's super-yum.

There it sat in my lonely fruit bowl. A beautiful bright crimson-pink pomegranate. It had been sitting there for a week, watching the other fruit, bananas, kiwis, apples, mandarins and papayas come and go. "But plucking pomegranates is such a pain!" I protested. There are over 600 seeds in one fruit. But the poor pom was starting to wrinkle, so it was now or never. What I really craved was the juice. I could pluck and crunch each chewy seed or I could think of a solution to my pesky pomegranate problem. No seeds for me! I grabbed the pomegranate. Sliced it in half and here's what I did to retrieve the "fresh crushed" pomegranate juice...

*My Fave Holiday Bevie* Fresh pomegranate juice + extra dry prosecco = PomSecco! yum.

Two Juicer Household. There are some things you love so much, you need two of them. Two cars, two computers, two cameras, two televisions, two pairs of slippers. Me, I have two juicers. I love them both, and they are each used for different juicing purposes. Juicer #1 is my SuperAngel, which I use for juicing anything from apples and ginger to pineapple and wheatgrass. However, if I'm going for straight up citrus juice, I go with juicer #2 the Orange X. However, I recently discovered that I could actually 'juice' or 'crush' pomegranates fairly effectively using my Orange X juicer. I had never tasted truly fresh-crushed pomegranate juice before, and it blew me away. I was hooked. I went out and bought four more pomegranates at Whole Foods the next day.

Note: It's true, the Orange X was not specifically intended for use as a pomegranate crusher. Hence the name, Orange X. So attempt this at your own risk. But I personally find the results delicious and there seems to be no harm done to my sturdy professional grade Orange X juicer. And upon researching, I found other people who have 'crushed pomegranates' in their Orange X juicer before - so I'm not alone.

Why Pomegranate Juice? You may have heard the hype about pomegranate juice. And while it certainly isn't a 'cure' for anything, it does appear to improve the health of your body. Pomegranate juice is an excellent source of potassium, vitamin K and is particularly high in three types of polyphenols (antioxidants): tannins, anthocyanins, and ellagic acid. Studies have shown that pomegranate juice may be effective in promoting prostate and cardiovascular wellness. "There are studies that show pomegranate juice has anti-oxidants that help to protect blood lipids from oxidation and pomegranate will help to prevent plaque build up in your arteries. This means that adding pomegranate juice to you diet may help to keep your arteries healthy."- About.com, Medical Board reviewed. You can find more than a handful of credible studies from NIH and more on MedPub.gov.

Now onto the How-to of crushing a pomegranate...

How-to "Fresh Crush" a Pomegranate:

Starter Tips:
* Smaller pomegranates fit the Orange X juicer better.
* Juice when ripe, never juice a 'harder' under-ripe pomegranate.
* Drink right away or store in an airtight container in fridge for up to a few days.

Grab your OrangeX or other brand citrus-crushing manual juicer:

Slice the pomegranate in half:

Set one half of the pomegranate as you would an orange, in the juicer:

Crush it! Yes, this will require a tad more power than it may take you to crush an orange. Do not force the juicer though! Do a few light pumps of the handle and you may need to twist the pomegranate around once or twice to get all the seeds. Larger pomegranates may not allow the handle to completely close-down:

You have Juice!

Interested in an OrangeX. Amazon sells them:

More yummy pomegranate-study photos and juicing pics:

Raw Food Diets are quite a trendy topic in the world of wellness. But there's nothing trendy about the health qualities of a diet rich in raw fruits, veggies, grains and nuts. Some things never change! So when I find someone who takes "raw food" from trend to lifestyle in a creative, do-able, passionate and delicious way. I get excited. And inspired. Kristen Suzanne, a talented chef, author, animal lover and owner of KristensRaw.com, takes the trendy topic of vegan 'raw foods' and makes it cravable, fun and even family-friendly. Oh, and did I mention Kristen is a former competitive natural bodybuilder? So yeah, she's got the "Veggie Girl Power" thing covered...

I Can do That! I'm often asked about raw food diets. I respond by raving about the idea of eating nothing but raw vegan foods, but then reality kicks in and I acknowledge that sticking to a rigid raw food diet is incredibly challenging. Especially if you are like me and crave hot soup, hot mashed sweet potatoes and hot veggie proteins like tempeh. But the point is (and Kristen agrees): you don't have to eat raw 100% of the time, just maybe more often. (However, If you can do 100% 'high raw' as Kristen calls it, good for you!) And with Kristen's inspiration, going raw is tastier than ever. As Kristen says, "Raw Food Isn't Just Salads and Fruit Plates". Kristen's recipes include Strawberry Sweet Bread, Double Chocolate Cherry Cheescake and "Plant Blood" (juice) galore. Love it!

Raw Foodie Wellness: Full Circle. I admire the fact that Kristen doesn't simply post recipes and pictures. She has a lineup of recipe books as well as a thriving blog where she chats candidly about her raw foodie life. She truly practices what she preaches. And lives to tell about it! Kristen lives in Arizona with her husband and rescued dog, where they enjoy the sunshine, mountains, and palm trees. Read Kristen's candid Veggie Girl Power interview...

About The "Veggie Girl Power" Interview. This series celebrates female trailblazers who inspire us! Featured Ladies were chosen for their unstoppable "Veggie Girl Power", aka a female with experience, wisdom, creativity, skills, heart, worldliness, passion, grace, drive, dedication and personality! Each question is 'filed' under one of these VGP characteristics.

Each featured lady was chosen for her significant contribution towards making this world a more beautifully vegan-friendly place.

Onto the interview...

Q1. Name and 'title'.
Kristen Suzanne, owner of KristensRaw.com and author of Raw vegan recipe and lifestyle books.

Q2. DRIVE: Yawn, sunrise, what is the first food/drink you reach for to start your "Veggie Girl Power" day?

Kristen: I love starting my day with fresh organic green juice. A favorite combination is cucumber, celery, and kale. It’s gentle and alkalizing.

Q3. HEART: As a "Veggie Girl Power" trailblazer you inspire so many girls/women, who or what was your inspiration at the start of your journey to today?

Kristen: Animals. I became a vegan for ethical reasons. Once that happened, I wanted to do everything I could to save as many animals as possible. I transitioned to Raw vegan over time and realized that I wanted to help save animals by sharing a lifestyle (vegan) with people that didn’t include consuming animals, and I wanted to share a lifestyle (Raw) with people that could help their health.

Q4. EXPERIENCE: When people ask you why you 'went VEG' what is your usual answer?

Kristen: Animals. The ethical and political reasons regarding animal rights are the driving forces behind my actions.

Q5. WORLDLINESS: Celebration dinner out, where do you go?

Kristen: In Arizona, we don’t have much from which to choose. So, when we’re short on time, we go to Green (a vegan restaurant serving lots of faux meats) or to Chakra 4 (mostly Raw and some cooked vegan). Chakra 4 has limited hours though so we don’t get there often. Another favorite place is Rare Earth (not raw or vegan). We have them make a vegan pizza for us on a very thin crust bread that is loaded with veggies. The nice thing about this place is the view. We can sit on the balcony at sunset. It’s very romantic. But, if we have time, we drive to Sedona (about 2 hours from our home) and we eat at Bliss Café (not sure if that’s still the name of it. It’s Raw vegan). Oh! And, I just found out about a brand new restaurant that opened about 3 minutes from us which is mostly organic with some vegan options and great salads (Calistro - A California Bistro). I suspect we'll be checking out that place more, hopefully talking them into even more vegan options, and maybe something Raw!

Q6. CREATIVITY: "You can judge a veggie girl by her beverage"...what are your favorite juice/smoothie recipes?

Kristen: I’m a fan of so many different blends of juices and smoothies, which I suppose is only appropriate for a Gemini 😉 First and foremost, I will only use organic produce. That’s a must in my household. Then, I love making simple green juices with whatever I have on hand. They’re mostly green though, with cucumber and maybe some celery as the base. I also like to make them spicy (sometimes!) by using lots of fresh ginger or jalapeno pepper. That can make it FUN. J When I make smoothies, they tend to be greens (kale, cilantro, romaine) along with fruit (bananas or apples or oranges or avocado are usually used). If I can get my hands on organic pineapple, I like making a smoothie of pineapple, young Thai coconut water, and cilantro. So… what does all of that say about me?

Q7. DEDICATION: Are there any foods or food brands that you simply couldn't live without?

Kristen: It’s always organic or I’m not buying it. That’s one thing I’m adamant about. I recognize that I can’t always have organic at restaurants, but I make it a point to have everything organic at home. In fact, when I’m at restaurants, I write on the receipt, “I’d eat here more often if you offered organic options.”  Regarding Raw foods that I don’t want to live without: cucumbers, watermelon, fuyu persimmon, and dinosaur kale. I could go on and on, but this at least lists some of my favorites. The flavor of kale alone is too bitter for me, but having it juiced with cucumber is great. I included it on my favorite list because of the amazing nutrient profile if offers.

Q8. WISDOM: What is a favorite life tip or quote of wisdom that you have shared with the world?

Kristen: “Listen to your body.” I get a lot of questions about various ways in which to follow the Raw vegan lifestyle (should I avoid fat? Should I eat mostly fruit? Should I have protein powders? And on and on). The best answer is to listen to your own body. We’re all different. We are different ages. We have different toxicity levels, different tolerances, different activity levels, etc. So, the best tip I have is to listen to your own body. Try different things and try them at different times because your body could change over time.

Q9. SKILLS: And equally important, what is one of your yummiest recipes you have shared with the world?

Kristen: Holiday Chia Pudding. Everyone loves this and makes it over and over. I don’t have a picture of it yet, but here is the recipe.

Holiday Chia Pudding
By Kristen Suzanne of KristensRaw.com
Yield 1 ¼ cups

¼ cup chia seeds
¼ cup dried coconut, shredded & unsweetened
1 cup water
¼ cup raw cashews (soaked 1 hour, drained and rinsed)
4 soft medjool dates, pitted
2 cloves
1 teaspoon lucuma powder*
½ teaspoon powdered ginger
¼ teaspoon vanilla extract
⅛ teaspoon cinnamon

Place the chia seeds and coconut in a small bowl, briefly stir to mix, and set aside. Blend the remaining ingredients until smooth. Pour the blended cashew mixture into the bowl with the chia seeds and coconut and stir. Wait a few minutes and stir again. (You’ll notice the chia seeds beginning to take on a gelatinous texture.) Wait a few minutes, again, and stir. Do the “wait and stir” once more, and then place the Holiday Chia Pudding in the refrigerator for about 15 - 20 minutes (or longer, if desired).

Personally, I especially love this recipe when it's closer to room temperature, because it's like comfort food. So, after it gels in the refrigerator briefly, I like eating it before it gets too cold. However, this recipe will stay fresh when stored in an airtight container for 4-5 days, so feel free to nibble a spoonful here and there - cold or not! It's always good!

* If you don’t have lucuma powder (available at NavitasNaturals.com) then don’t let that stop you from making this recipe. It’ll be great without it, too.

Q10. PASSION: What is the one message that you try to project to your fans and those you inspire?

Kristen: Don’t stress about your food choices. It’s okay to not have a perfect diet. I feel that stressing over having something you might consider cheating is worse for you than the food itself in most cases. So, just relax and enjoy whatever it is, knowing that you don’t indulge all the time and that you’re entitled to some treats.

Q11. PERSONALITY: Who would you award the "Veggie Girl Power" label to? And what have you learned from them?

Kristen: I think Shazzie is a real rock star, as well as Angela Stokes-Monarch. Those two ladies continuously inspire me. From Shazzie, I learned from reading her book, Evie’s Kitchen, about her raw pregnancy and raising a raw baby. I dog eared many pages in that book. From Angela Stokes-Monarch, I love seeing her live the raw lifestyle with simplicity and ease. She has accomplished so much from her weight loss to her successful raw business to her relationship with her husband, Matt Monarch. They are a fun couple that I enjoy following on a regular basis.

Q12. GRACE: How do you respond to negative comments from critics, in real life or on the web?

Kristen:Fortunately, I don’t get many. But, with the few I have gotten, I first ask myself if there is something I can learn from what the person is saying. And, since so far there hasn’t been anything of value from them, I simply dismiss them. To tell you the truth – LOL – I think to myself, “Oh you poor thing, you just don’t ‘get’ it.”

Bonus Question: Yes or no-do you think veg*n diets will ever be the majority and not the minority?

Kristen: Not in my lifetime. I can’t say what could happen in a hundred years though. I am excited, however, to see this micro trend growing each year, especially with our youth. I imagine flexitarian will catch on, especially if/when meat gets expensive when we run out of oil.

Did you know? Here's how you can connect with Kristen...

Kristen Suzanne of Kristen’s Raw
Home page: www.KristensRaw.com
Blog: www.KristensRaw.blogspot.com
Facebook: www.facebook.com/kristensraw
Twitter: www.twitter.com/kristensraw
Kristen has Raw vegan recipe and lifestyle books (and ebooks) for sale on her website.

Recipes I mentioned:
Double Chocolate Cherry Cheesecake
Plant Blood Juice
Strawberry Sweet Bread

Don't miss the next lady in the VGP series...the amazing Marilu Henner!!! That's Friday...

Kristen's Strawberry Sweet Bread, yum:

*all images are property of KristensRaw.com

Karina Allrich of Karina's Kitchen website is the "Gluten-Free Goddess" of the blogosphere. Karina's alluring site is overflowing with recipes, images, stories and tips for living a gluten free life. Her food photography sparkles, gleams, glows and shines. I can almost smell the drizzle of maple syrup on her Pumpkin Waffles, her Roasted Acorn Squash Risotto glows a moist golden color, and her Roasted Hatch Chile Stew seems to steam right off my screen.

Meet Karina. Karina is an artist (both in the kitchen and on the canvas), vegetarian chef and an inspiring creative artisan of all things gluten-free. Karina files the rough edges off the clinical words gluten-free, allowing us to see her delicious food and not the dietary label. Wonderful. Karina is a graceful, gluten-free/veggie trailblazer. Veggie Girl Power, indeed.

Step into Karina's Kitchen. Karina's stories and recipe commentary bring you into her dreamy, humble, warm and welcoming gluten-free world. Pull up a chair, grab a hot mug of yerba mate and sit down in Karina's Kitchen for a while of something wonderful. Read my "Veggie Girl Power" interview with Karina...

Finders Keepers. There are a few qualities I look for in a blog, and Karina's Kitchen has them all: Magical, hunger-inducing images of 'real healthy food recipes'? Check. Creative and artistic flair? Check. A bit of humor? Check. A bit of heart? Check. Lovable writing and storytelling? Check. Practical tips? Check. Vegan-friendly? Check. It's all there!

She had me at Potato Leek Soup. I first found Karina's website while perusing foodgawker.com. Her Vegan Potato Leek Soup popped up and I was transported by the image. The soup was plated in a rustic shiny-turquoise bowl, its creamy potato goodness warming my screen. Yum. She had me at her soup. I've been a loyal reader ever since. Check out this soup..it glows!...

Now onto the interview...

About The "Veggie Girl Power" Interview. This series celebrates female trailblazers who inspire us! Featured Ladies were chosen for their unstoppable "Veggie Girl Power", aka a female with experience, wisdom, creativity, skills, heart, worldliness, passion, grace, drive, dedication and personality! Each question is 'filed' under one of these VGP characteristics.

Q1. Name and 'title'.
Karina Allrich of Karina's Kitchen: Gluten-Free Recipes

Q2. DRIVE: Yawn, sunrise, what is the first food/drink you reach for to start your "Veggie Girl Power" day?

Karina: I'm a yerba mate girl.

Q3. HEART: As a "Veggie Girl Power" trailblazer you inspire so many girls/women, who or what was your inspiration at the start of your journey to today?

Karina: Instinct. I never ate much meat, even as a child. In fact I would hide bits of chewed meat in my napkin. By thirteen I was a vegetarian.

Q4. EXPERIENCE: When people ask you why you 'went VEG' what is your usual answer?

Karina: I simply say, I feel better when I eat vegetarian. That is, until celiac disease put a serious dent in my vegetarian food choices and I had to give up gluten. I've been living without wheat, rye, barley or spelt for eight years now. Thank goddess for rice and quinoa! Not to mention, potatoes.

Q5. WORLDLINESS: Celebration dinner out, where do you go?

Karina: I like Real Food Daily in Los Angeles.

Q6. CREATIVITY: "You can judge a veggie girl by her beverage"...what are your favorite juice/smoothie recipes?

Karina: My current favorite smoothie features pomegranate juice, a frozen banana and blueberries. Sometimes with hemp milk.

Q7. DEDICATION: Are there any foods or food brands that you simply couldn't live without?

Karina: As a gluten-free dairy-free cook I rely on Bob's Red Mill flours and grains to make all my gluten-free breads and tortillas and desserts. I love sorghum flour. And millet, buckwheat and cornmeal. I also bake vegan, so I rely on Ener-G Egg Replacer in my muffin, cake, and cookie recipes. Oh- and Tinkyada rice pasta! It's the best gluten-free pasta.

Q8. WISDOM: What is a favorite life tip or quote of wisdom that you have shared with the world?

Karina: Life is short. Make today delicious.

Q9. SKILLS: And equally important, what is one of your yummiest recipes you have shared with the world?

Karina: I just developed a fabulous vegan breakfast brownie made with quinoa flakes. It has mini dark chocolate chips in it. The combo of quinoa and chocolate is rich and satisfying. Recipe here.

Q10. PASSION: What is the one message that you try to project to your fans and those you inspire?

Karina: Most of my readers are gluten-free. Many find me right after receiving a celiac diagnosis, and they need reassurance that cooking and baking gluten-free (and dairy-free, for many) is not only doable but delicious. That's one reason I'm passionate not only about the recipes I develop, but the presentation and photography. I want to inspire creativity in the kitchen. And in life!

Q11. PERSONALITY: Who would you award the "Veggie Girl Power" label to? And what have you learned from them?

Karina: I have long admired Susan of Fatfree Vegan Kitchen. We bonded over a vegetarian mulligatawny recipe years ago.

Q12. GRACE: How do you respond to negative comments from critics, in real life or on the web?

Karina: In truth I don't respond. I use my delete button. Though I have to say, in all honesty, it's a rare occurrence. I get a lot of love from people. My readers keep me going. They inspire me!

Bonus Question: Yes or no-do you think veg*n diets will ever be the majority and not the minority?

Karina: Truthfully, I do not. There will always be omnivores. And flexitarians. Some for health reasons- the Dalai Lama, for instance; he became sick on a vegan diet. Not everyone thrives on vegetable proteins. And soy allergies are on the rise (I am allergic to soy and beans/legumes). Awareness is on the rise, however. And availability. So that's good news.

Did You Know? You can find Karina on her blog, twitter and facebook. But I warn you, before you click, make sure you have a nice chunk of time to peruse her site! You'll be hooked!

Website: Karina's Veg*n Recipe Index.
Twitter: @KarinasKitchen
Facebook: Karinas Kitchen on facebook.

A few of Karina's recipes I've mentioned:
Roasted Hatch Chile Stew
Pumpkin Waffles
Vegan Potato Leek Soup
Roasted Acorn Squash Risotto

"If I had a billion dollars, I'd buy all the bound and tagged lobsters (of any size or age) sitting in lonely restaurant tanks and set them free to a deep sea ocean to swim and glow and live out their long happy lobster lives." -Kathy

UPDATE: Larry Lives! After writing Oceana restaurant, Larry's current home, to request that they consider letting Larry live, I received an email from Nick Livanos of Livanos Restaurant Group, they own and operate Oceana. Here is what Nick said:

"Dear Kathy,
There was an unexpected story that ran on us today regarding a larger than normal lobster that was delivered to Oceana this past Monday. This was the first time we had a jumbo lobster of this size and did not expect it to be controversial. Larger than 5# lobsters are not uncommon in restaurants in the metropolitan area. We have been accused of turning this into a publicity stunt and of being irresponsible. The last thing we want to do at Oceana is offend anyone so we have taken it off the menu and are looking into the best way to release it back into it's natural habitat. We appreciate you taking the time to write us and hope we will see you at Oceana one day. Thank you for sharing your post with us.
Warmest Regards,
Nick Livanos, Livanos Restaurant Group
www.LivanosRestaurantGroup.com"

Larry Lives. This is indeed great news for Larry. But as I responded to Nick: "I personally never thought it was a 'publicity stunt' but more of a common human interest story about "those lobsters in restaurant lobster tanks". I have found that both vegetarian animal-lovers like myself, and even carnivore animal-eaters, share my sentiments. There is simply something sad about parading the lobsters, aka dinner, out in tanks, their claws bound and their tails curled." One lobster at a time I guess. Click ahead to read the background details on this lobster tale...

Lobster Tale. There are so many disturbing and thought-provoking points about this story written by Ryan Sutton of Bloomberg, and re-posted on NYMag's Grub Street. It's the tale of Larry the lobster. Larry is 70 years old and sitting at the bottom of a murky blue lobster tank inside Oceana restaurant in NYC's Rockefeller Center. His 70 year-old claws are bound tightly with bands. For only $275 you can have Larry killed, poached and served with a rich sauce made from his liver. Sounds grotesque to any animal lover, I know, but that is the reality. The interesting part about this story is that because of Larry's age, he has suddenly been turned from 'dinner' into a 'living creature' worth giving a bit of analysis about his lobster life. Seventy years old is older than most humans.

Why Larry? As a vegan and animal lover, this story boggles my mind. I don't get it. How can you go from one day dining without thought on any creature of land or sea to suddenly halting, pausing, and feeling a bit unsure about what's on your dinner plate? I'd love to hear what others (vegan or not) think about this lobster tale.

140 year-old lobster. This is not the first 'elderly lobster' to ever make news. Apparently there was George, a 20 pound, 140 year-old lobster sitting in a City Crab restaurant tank. George was freed. Mostly in thanks to PETA who protested furiously. Will Larry get the same freedom?...

Food for Thought. A cow escapes a slaughter factory, and suddenly its face is given a soul and it is freed to a local no-kill farm. A chicken becomes the best friend of the 'farmers daughter' and suddenly he doesn't have the heart to kill it. Or a lobster lives past the age of 70 and there is suddenly a bit of merit given to its lobster life. A question for the carnivores: do you feel odd eating something that's lived longer than you? We hear these stories all the time and they always make me pause. Why does one animal have a soul that's deserves a long life and another animal or the same species is simply thrown away? I don't want to preach or ramble, I think you get my point. And I think you can do your own analysis on this story. But in closing, I truly do hope that they (Oceana's management staff) let Larry live - or someone even buys Larry his life back. But then again, if I had a billion dollars, I'd buy all the bound and tagged lobsters (of any size or age) sitting in lonely restaurant tanks and set them free to a deep sea ocean to swim and glow and live out their long happy lobster lives.

GrubStreet reports, "Ryan Sutton of Bloomberg has found a specimen of a similarly impressive age (it’s over 70 years old) at Oceana, where it can be poached, steamed, and served in a sauce of lobster liver and roe for $275. A manager assures Sutton that Larry (as the critic has named him) will get his “just due” and that he “will be enjoyed,” should someone splurge for him, but that doesn’t stop Sutton from confessing: “There’s something deeply unsettling — logic and science aside — about feasting on a creature so long-lived. Surviving to such an age, having dodged lobster traps all his life, doesn’t he deserve some sort of ‘get out of jail free’ card?”"
Read the full GrubStreet blogpost here.

Contact Form to email the Oceana Staff to Save Larry!

Transcript clip from Friends TV show:

"Phoebe: Hang in there. It's gonna happen!
Ross: Okay, now, how do you know that?
Phoebe: Because she's your lobster!
[At a loss, Ross looks at Chandler.]
Chandler: Oh, she's going somewhere.
Phoebe: Come on, you guys, it's a known fact that lobsters fall in love and mate for life. You know what, you can actually see old lobster couples walking around their tank, you know, holding claws…"

Oceana Website: http://www.livanosrestaurantgroup.com/

Ah to dream...one day, in a more harmonious world, factory farming will be outlawed, all animals will be treated with respect, and mainstream fast food restaurants will start serving legit, healthy vegan-branded menu items. A girl can dream, but this is a good start: Hooray to mainstream restaurant chain Chipotle for taking a big step in vegan fast food dining.

News Via Facebook. This morning I saw this status posted to Chipotle's Facebook account:

"Today at the Dupont Circle restaurant in Washington, D.C., we will start serving Garden Blend. Garden Blend is a vegan blend of plant proteins, grains and vegetables marinated in our chipotle adobo, then grilled. D.C., now you have breakfast at Dulles and Garden Blend at Dupont. Enjoy! - Colin"

Vegan Garden Blend? Yum! I just happen to be in Washington DC at the moment, so I knew I had to scurry over to Dupont Circle and see what all the vegan buzz was about. And a taste test was a must! Check out my pics, review, ingredients and what the Chipotle had to say about when other cities may get this new vegan option...

UPDATED 10/22/09: Nutrition Facts below.

Chipotle's Response. I began an online conversation with the Chipotle folks, because I had a few questions, this is how it went:

Me: " LOVE the Garden Blend for Vegans. I couldn't find any nutritional info on your website about it. Can you tell us what the exact ingredients are. Nutrition facts-fat/calories/carbs? What 'plant proteins' are used? TVP? Is there soy in it? Gluten? Thanks!"

Chipotle: "Kathy, great question. Here is what I have on it.

Ingredients: Water, Soy Protein, Canadian Wheat Protein (also called vital wheat gluten), Fresh Carrots, Natural Flavors (from plant sources), Pea Protein, Carrot Fiber, Organic Beet Root Fiber, Organic Evaporated Cane Juice, Yeast Extract, and Sea Salt.

As for allergen info, it does contain Soy and Wheat....

As for nutrition facts, I don't have that information. For that I would have to direct you to our Customer Service team. Dawn, Lyn, Pat and Shannon would have more information on that as it is a brand new things we are starting. But, great question! They can be reached at www.chipotle.com/speak. Hope that helps! - Colin"

Me: "awesome thanks! I know so many vegans who love Chipotle, so a new "Garden Blend" would be an added bonus! I hope it does well in DC and pops up in LA, NYC and more soon too!"

Chipotle: "Glad you appreciate it! Who knows where we will go with this. I agree that it would probably do well in the larger cities and cities like Austin, Portland, etc. Stay tuned! If we expand it outside of DuPont Circle I will let you guys know. - Colin"

Vegan Buzz is in the Chipotle Air! So when I saw the "Garden Blend" signs sprawled across the Dupont Circle Chipotle, I was thrilled. There was a definite hum in the air about the new vegan Garden Blend. I ordered my burrito and the worker smiled at me and said, "Oh, you're going to love it!" Her eyes got big. The guy behind me in line shouted, "Hey this is great! I'm so excited about this new vegan meat. I'm getting four orders to bring back to my office. We're all so excited!" Wow. I knew DC was pretty welcoming to vegans, but this was great! I did a post on how to order healthier at Chipotle, but this would add a whole new ingredient to my vegan ingredients at Chipotle list! However, I was still a bit skeptical, I had to do my taste test before I getting too excited. Check out what I found...

Product Review: Chipotle's New "Garden Blend Grill" Vegan Protein

Shelf-Appeal: I was expecting it to be a TVP style ground up meat with some veggies too. But I was wrong! It looks like thin strips of white 'chicken' marinated in the light orange Chipotle adobo sauce. A few specks of green as well. I'm normally not a huge fan of 'fake meat' but if it tastes good, I'll be sold!

Label Check: The protein comes from wheat gluten, soy and peas. I couldn't get the exact calorie count, but it appears (and tastes) to be pretty lean. I like that it has no added oils or fats and is sweetened with organic evaporated cane juice instead of 'sugar'. I love the added whole veggies which probably add more fiber and nutrition. Tastes hefty on the protein, which I like. Similar to a seitan texture. Ingredients: Water, Soy Protein, Canadian Wheat Protein (also called vital wheat gluten), Fresh Carrots, Natural Flavors (from plant sources), Pea Protein, Carrot Fiber, Organic Beet Root Fiber, Organic Evaporated Cane Juice, Yeast Extract, and Sea Salt.
UPDATE: Here are the Nutrition Facts for the Garden Blend:
Nutritional Information per 100 grams (3.5 oz.):
Cal 130
Calories from Fat 10
Protein 24g
Total Fat 1.5g
Total polyunsaturated fat 0g
Saturated fat 0g
Trans fatty acids 0g
Cholesterol 0mg
Total carbohydrates 4g
Sodium 350mg
Nice! 24 grams of protein and only 1.5 grams of fat, saturated fat free makes my day!

Taste Test: Pretty delicious! I actually really love it! I would definitely get this all the time if it was available nationwide. And honestly, I bet many meat-eaters would order it too! It tastes lean, yet is very moist and lightly seasoned. The adobo sauce is mild and has a savory-sweet flavor. I was afraid that it might not blend well with the rice, black beans, guac and salsa that I also stuck in my burrito...but it did. No flavor overload here. Just a delicious, fresh, fiber-rich and protein-rich vegan burrito. I love my rice/beans/guac burrito, but this is even better!

Price Check: Same price as traditional 'veggie' burrito in DC: $6.10.

Last Word: Letters. Write letters (or Facebook comments) to Chipotle...you definitely want the "Garden Blend" in your town!

Contact Chipotle on facebook or their website.

My post on ordering healthier at Chipotle.

Shiny bright green sugar snap peas. They had been catching my eye in the produce section of Whole Foods for a while now, but I never decided to plop them in my shopping cart - until now. And I'm so glad I did!

I always put sugar snap peas in the same category as the sometimes-too-chewy 'green bean' or the sometimes-stringy 'snow pea'. (If that's the case with you, Snap Peas now come in a stringless snap pea form!)

But no matter what your thoughts on sugar snap peas, I beg you to give them a try. They are crunchy and crisp without the chewiness sometimes associated with 'whole beans'. They add a bright fresh-picked flavor to any salad.

In my recipe for Sugar Snap Pea Maple Nut Salad, I add some sweet-tart grapefruit, a mix of my favorite nuts and a salty sweet apple cider vinegar, EVOO and maple dressing. The flavor is complex, refreshing, delicate and definitely cravable. I will be making this again, and again, and again. Plus I have a secret for getting the peas that bright vibrant green color.

Health in a Snap. Sugar snap peas only have 24 calories and a hefty 2 grams of fiber per cup. They are made up of 76% carbs and 24% protein. Fat-free. Rich in vitamins A, C and K. So grab a bag of sugar snap peas and make my recipe...

Sugar Snap Peas: Nutrition Facts.
Sugar snap peas are low in calories and a good source of fiber, vitamins A, K and C and they even have a nice amount of protein per calorie. Calorie sources in sugar snap peas: 76% carbs, 0% fat and 24% protein.
per serving of 1 cup of whole peas
calories: 26
fat: 0g
carbs: 5g
protein: 2g
fiber: 2g
vitamin C: 63% RDA
vitamin K: 20% RDA
vitamin A: 14% RDA
folate: 7% RDA

454 grams in a 1 lb bag= 42 calories per 100 grams
*only around 190 calories in a 1 lb bag of sugar snap peas.

Ice Bath! All the Peas in the Pool! This is a perfect veggie to use an ice bath technique on. If you aren't familiar with the 'ice bath' technique, I suggest you start experimenting! It's easy. You simply lightly boil your veggie and then drain the hot water and immediately transfer the veggie into an ice bath made of about 60% cold water and 40% ice. This will shock the veggies and stop all cooking. It also produces a bright vibrant color in whatever veggie you are cooking with. Brussel sprouts, beets, sturdy greens, asparagus, green beans and bell peppers are all great veggies to 'ice bath' if you want a really beautiful bright color.

Now onto this delicious recipe...

Sugar Snap Pea Maple Nut Salad
vegan
prep: 5 minutes cooking/assembly: 10 minutes

Ingredients:
1 bag of sugar snap peas (1 lb, 16 ounces)
2 cups organic arugula
7 grape tomatoes
1 organic grapefruit (2 tablespoon juiced, the rest peeled and diced)
2 tablespoon apple cider vinegar
1 tablespoon extra virgin olive oil
½ cup brazil nuts, roughly chopped
½ cup whole raw pecans
½ cup cashews, roughly chopped
4-6 marinated artichoke hearts
1 teaspoon fresh black pepper
½ teaspoon sea salt
1 tablespoon maple syrup, grade A
top garnish: 1 teaspoon maple syrup, black pepper, nut bits

Directions:

1. Prep your ice bath. In a large mixing bowl, add 60% cold water and 40% ice. Set near the sink where you will be draining your cooked peas.

2. Boil a pot of water on the stove, with 1 teaspoon salt added to the water. When water is boiling, add your sugar snap peas. Cook for 3-5 minutes. Do not over cook! When the peas start to darken a bit - they are done!

3. Drain the hot water from the pot as you transfer the boiled peas to a strainer. Shake a bit to remove excess water. Steamy pea facial for you! Now, you can either dump the peas directly into the ice bath bowl, or you can submerge them in the bowl while they are still in the strainer, this will be easier for pea removal from the ice bath. Let the peas sit in the bath for about 30 seconds or until they are cool to touch. Remove the peas and transfer to a large mixing bowl. The peas should have 'shocked' into a nice bright green color.

4. Use a paper towel to 'dry' the cooled peas. You want to remove as much water from the bowl as you can so that you don't get watered down flavors. If you have a salad spinner you could spin them dry too. But I find a good paper towel pat-down works just fine.

5. Pour 1 tablespoon of extra virgin olive oil, 1 tablespoon of maple syrup and 2 tablespoon of apple cider vinegar over the peas. Sprinkle a bit of black pepper and a pinch of salt as well. Toss well. Make sure the peas are evenly coated. They will get a nice shiny surface to them from the oil.

6. Prep your nuts by roughly chopping them. Toss most of them in the peas mixing bowl and toss well. Set the rest aside as a topping garnish.

7. Slice your grape tomatoes in half, toss in with the peas and nuts. Do another light toss.

8. Prep your grapefruit by peeling it and slicing off one end to juice 2 tablespoon from it. Pour the 2 tablespoon of grapefruit juice over the peas and toss lightly. De-seed and dice the rest of the grapefruit flesh for the salad.

9. Grab your serving bowl. Arrange your arugula in the bottom of the bowl. Form it into a nest shape, so that it will create a nice frame for the bowl and there will be a deep area where the peas can sink into. You don't simply want to pour the peas on top of the arugula, because this would make the light arugula greens soggy. Instead, the arugula will act as a bed for the grapefruit slices.

10. Pour your pea/nut mixture into your serving bowl, in the center of the 'arugula nest'. Be sure that the arugula stays high in the bowl around the edges.

11. Arrange your grapefruit slices on top of the arugula around the edge of the bowl.

!2. Set you artichoke hearts around the edge of the bowl as well. (You can also toss your artichokes with the peas, but since some people find the artichoke heart taste too strong, I prefer to leave them as a side bowl garnish.

13. Lastly, drizzle 1 teaspoon of maple syrup over top the grapefruit segments, grind some black pepper over top the salad and add a sprinkling of nut bits.

Serve at cold-room temperature or let chill in the fridge until serving.

Notes: You can add more olive oil if you'd like a more decadent taste. I must admit I drizzled a bit extra on top and it was delicious.
You can easily make this salad into a full blown entree by adding in some chunks of tempeh or tofu. Delicious!

The headline today in my AdWeek Daily Email: "NBCU Makes 'Healthy' Choice: Marketing drive aims to connect consumers, employees and advertisers with health and wellness content."

When I read this I shook my head in approval and thought, "Finally, mainstream media is starting to get it! America demands health and wellness based content." Lauren Zalaznick, president, NBC Universal Women and Lifestyle Entertainment Networks said,

"Now more than ever consumers are striving to take charge of their well-being."

All Aboard! It's true: consumers want to see more content that will help them achieve a healthier life. I hope more networks jump on board and start embracing health and wellness rather than fearing it. Want more info on what this new initiative means for NBCU? Click ahead...

Healthy NBCU: Healthy (Marketing) Initiative. So yes, this announcement is filed under the term "marketing initiative". But don't fret. This is a good thing. Health and wellness based advertisers will be put on the fast track to marketing their products. So instead of a sugar-snacks-and-sweets sponsored programming, you may see healthy products and wellness lifestyle brands. Adweek reports this:

"The health initiative, unveiled at a New York breakfast gathering today, will provide marketers one-stop shopping for health and wellness content across multiple NBCU assets including Today and Biggest Loser on NBC; Dance Your Ass Off on the Oxygen cable network; and the women's focused iVillage, which is developing a new microsite devoted to health-related issues. NBC's perennial public service campaign, The More You Know, will also be devoted to health themes for the next year."

The More You Know. An interesting features of this marketing initiative is that Adweek reports, "NBC's perennial public service campaign, The More You Know, will also be devoted to health themes for the next year."

The program is being coordinated by Women@NBCU. They call health and wellness a "red hot category".

One of the first big sponsors: Campbell Soups. Their new lower sodium "heart healthy" soups will be featured on the Today Show, and that's only the beginning...

..Might I suggest to NBCU: Feature a few vegetarian based sponsors and content. More and more people are becoming curious about eating less meat. Or no meat or animal products at all. How innovative and progressive it would be for NBC Universal to be one of the first major networks to seriously discuss this growing hot topic.

I'll be watching.

Read the entire article by AdWeek here.

Read the official press release: "NBC Universal Makes an Unprecedented Commitment to Health and Wellness."

My 100% vegan Apple Sage Sausage Easy Cheesy Flatbread with a balsamic drizzle is light yet robust, all in one crisp bite. It's loaded with savory earthy flavors that are totally cravable. The Field Roast Grain Meat Co. sausage is surrounded by stringy caramelized onions, vine ripened tomatoes, crisp spicy arugula, red pepper flakes and a drizzle of some EVOO and balsamic vinegar. Hand-held sophistication from your oven to your plate in under 15 minutes. Made by you, not a frozen box. Get the recipe...

Vegan Sausage? Delish! There's no doubt about it: the word 'sausage' seems pretty much off the radar for most vegans. But hold on, this is 100% vegan, wheat meat, aka seitan sausage. And it's totally cravable. I've been a little obsessed with the Field Roast Grain Meat Co. brand ever since I tried the Mexican Chipotle flavor in my Spicy Pappardelle pasta dish. But this time I tried the Apple Sage flavor. Tastes and smells like fall. My flat bread has hearty protein and crunchy crust textures, yet a delicate earthy undertone from the refreshing greens and tomato accents.

Flatbread. Sort've. It's easy to make a brown-bubbled vegan cheese flatbread. You can even call it a 'pizza' or an open faced panini. Simply take a crusty flat-long wheat roll, split it in two and fire up your oven on broil. Vegan cheese melts in just a few minutes and then all you have to do is decide on what toppings you crave.

Easy Cheesy Apple Sage Sausage Flatbread with balsamic/oil drizzle
vegan, makes 2 open faced pieces

1 long whole wheat roll
*I used a Whole Food Bakery Whole Wheat Portuguese Roll
1 teaspoon olive oil or Vegenaise spread
6-8 sliced sausage rounds
*Grain Meat Co. Apple Sage Flavor
6 thin slices Monterey Jack Vegan Cheese
*Follow Your Heart Brand
¼ cup diced vine tomatoes
2 extra-thin slices of onion
handful organic arugula
drizzle of balsamic vinegar
*I used Le Pain Quotidien brand
drizzle of extra virgin olive oil
black pepper
spicy red pepper flakes

Directions:

1. Heat oven to 350 degrees.

2. Slice roll down the center and rub each side with ½ teaspoon olive oil or Vegenaise spread.

3. Place roll in the oven for 2 minutes to crisp all the exposed faces. Remove from oven, set aside.

4. Saute your vegan sausage in a lightly spray oiled skillet. Cook on high for 1 minute on each side. They should cook fairly quickly due to the high fat content. Turn off stove. Set aside in the hot saute pan.

5. Slice your cheese, onions and tomatoes. Lay your cheese slices on top of the toasted bread. Turn the oven on high-broil and broil the cheese-topped flatbread for 2-3 minutes (or until edges start to brown and bubble). Be careful not to burn your bread, but a few dark edges are OK.

6. For last minute of your bread's oven broil, lay a few onion slices in the cheese and let them caramelize a bit.

7. Remove bread and turn off oven. Lay your cooked sausage rounds in the hot melted cheese. Top with a few cubes of diced tomatoes.

8. Sprinkle with plenty of fresh raw arugula leaves. Drizzle with olive oil and balsamic vinegar. Add fresh black pepper. Add some red pepper flakes if you'd like it a bit spicy.

9. Serve and Enjoy....

More Yummy Photos:

Food Allergies. Over 12 million Americans, over 1 million in the UK and 10 million in India suffer from food allergies. 150 people, mostly children, die in the US each year from anaphylaxis due to a food allergy. So it's not just vegans and vegetarians that have to read those labels, food allergies affect everyone. Studies show that up to 90 percent of food allergies come from the following foods: cow’s milk, egg, soy, wheat, peanut, tree nut (e.g., almonds, walnuts, and pecans), fish and crustacean shellfish.

Going Veg with Food Allergies. Possible? I received this question from a blog reader: "Over the past few years, I've considered becoming a vegetarian on more than one occasion....But I am concerned about how this would work when I'm allergic to soy, eggs and nuts....From what I've read, I think it's possible to give up meat, but I'm just not sure where to start. Can you offer me any suggestions for converting to a veggie lifestyle?..." From Crystal
Check out my food ideas and advice for Crystal..

Living with food allergies can be a stressful and daunting experience. More so than a 'chosen' restricted diet, because you really have no choice over the foods that you can and cannot eat. A peanut lover who is allergic to nuts is a sad sad thing. So imagine wanting to go vegan or vegetarian when you already have a frustratingly restricted diet? Is it possible? Is it a good idea?

Here is Crystal's full question and my full answer:

"Hello Kathy, I have to say, your column about dealing with waiters and kitchens who don't always listen to your requests for your food order is what convinced me to write to you. I'm a life-long allergy sufferer who is severely allergic to seafood. As in, I eat it, I get an immediate trip to the ER. Eating out is quite a challenge at new places, and I've experienced the same apathy you have in dealing with wait staff who just don't get it. I've had to learn, it's OK to be forceful when we're talking about my life.

Over the past few years, I've considered becoming a vegetarian on more than one occasion. I'm just plain tired of meat in general. But I am concerned about how this would work when I'm allergic to soy, eggs and nuts. My soy and egg allergies are not severe, but I still try to avoid eating them when I can. The nut allergy encompasses tree nuts and peanuts - I'm not sure of the severity of this allergy - I just avoid them all together. From what I've read, I think it's possible to give up meat, but I'm just not sure where to start. Can you offer me any suggestions for converting to a veggie lifestyle? Especially when I seem to be allergic to most of the mainstream vegetarian protein sources.

I just want to make sure I'm being smart in my choices. Any advice?

Thank you, Crystal"

My Answer:
Hi Crystal! First of all, you are not alone. You may have seen Zooey Deschanel on Top Chef Masters last season. She is a vegan who can't eat soy or gluten! And the meals that were created for her were amazing. So my answer: It is absolutely possible for you to go vegetarian on your restricted diet. Although, I can understand why you are already expressing frustration about your food options - being allergic to soy in our "soy saturated" veggie world is a tough challenge..at first glance anyways.

It's true, about ten years ago, the only mainstream alternative to protein/dairy and meat seemed to be soy! Soy milk, soy 'meats' and tofu seemed to be a veg-eaters best friend. But if you take a peek at the shelves of Whole Foods or any progressive 'natural foods' store, you'll find a plethora of options and food combos available to fit almost any diet. It's just a matter of finding your faves and learning to love them!

Your restrictions:
* No meat
* Dairy -not allergic. Although you'll find you don't need it.
* No Nuts
* No Soy
* No Eggs

A few pluses:
*You CAN eat Wheat and Gluten
*You CAN eat any fruits and veggies (no produce allergies)

Step One: See a doctor who specializes in food allergies. You will want to sort out your specific food allergies before you experiment with any new or exotic foods.

For Protein. I understand your first concern is protein, here's what I recommend:
*Peas
*Lentils
*Seitan products (Wheat-Meat) (Grain-Meat sausage pictured at right)
*Hemp products
*alternatives to soymilk: grain milk, rice milk, hemp milk, coconut milk beverage
-note: coconut milk beverage refers to So Delicious brand, NOT coconut milk in a can.
*Bulgar
*Oats
*Brown Rice
*Rice and Beans combo
*Amaranth
*Millet
*Quinoa grain - whole (pictured at right)
*Quinoa pasta
*Quinoa bread
*Soy-free Rice Cheese (Galaxy Foods)
*Whole Corn
*Spelt
*Seeds-sunflower
*Hummus
*Beans (all except soy)

Fruits and Veggies.
You are lucky because you can eat them all! Here are a few reminders of super food fruits and veggies..
*Acai
*Spinach
*Watercress
*Kale
*Carrots
*Sweet Potatoes
*Avocado
*Corn
*Apples
*Berries
*Mushrooms
*Herbs
*Citrus
*Papaya
*Bananas
*Tomatoes
...and on and on and on...

Putting it all together. So you go shopping, and what next? Here are a few menu ideas.

Quinoa pasta with spicy marinara sauce, sauteed mushrooms and garlic baked wheat crusty bread. A side green salad with garbanzo beans, kidney beans, carrots, corn and citrus slices.

Seitan! Seitan sausage, seitan sandwiches, seitan skewers, seitan in pasta seitan in salads. Seitan is wheat-meat that is high in protein and delicious. A million ways to serve it.

Seitan Sausage Flatbread.

Seitan Sausage Spicy Pappardelle Pasta. Minus the pine nuts if needed.

Lentil Veggie Soup.

Hummus, falafel, whole wheat pita. Whole wheat couscous tabouli salad.

Pizza topped with roasted veggies. Salad of greens, peas and fresh fruit. Sweet potato mash on side.

Creamy bean soups. Whole bean soups.

Bean dips.

Quinoa 'risotto'.

Rice milk and granola.

Brown rice and beans, corn tortillas, guacamole, salsa, corn cake.

Veggie burger made from beans, grains and/or lentils.

Veggie Paella.

Pasta with rice cheese Parmesan.

Hummus veggie whole wheat pita.

"Sunshine Burgers" great brand of rice/sunflower based veggie burgers. Soy free.

Sunflower butter and jam sandwiches. Chocolate hemp milk.

Whole Grain Oatmeal with fresh fruit, toast and chai tea (with hemp, rice, coconut or grain milk).

Those are just a few ideas to get you started...

I hope I've given you some hope. There may be a lot of foods you can't eat, but there are many more delicious foods that you CAN eat. The trick is to pick out your "staple" food items that you love and get creative with how you prepare them. It really is about making a switch from meat, to things like beans, grains and lentils. Experiment with some of the more innovative soy-free products on the market and I think you will be pleasantly surprised. And in general, I'd advise you to check out my "Vegan Essentials Grocery Shopping" list. Cross off all the foods that contain soy, and you will be on a great path.

Mainstream. Luckily food brands and even restaurants like the Babycakes NYC brand, are taking the topic of food allergies into the mainstream! Babycakes was one of the first bakeries to really latch onto the fact that food allergies matter! Especially when bringing cupcakes to a classroom full of kids....lucky kids if they get food-allergy-sensitive Babycakes!

...Oh, and since you DO currently eat dairy, you can certainly add that to your diet as well. But just check out all the non-dairy options for milk and cheese! I would love you to try non-dairy for just a week and see how you feel.

Good luck Crystal. I would of course advise you to see a doctor who specializes in food allergies so that you can sort out what exactly you are allergic to and how sever the allergies are. You may also uncover a few allergies you didn't even know existed! When trying new foods and 'allergy prone' a trip to your doctor should be step number one.

Let me know if you need and specific recipe advice.

If you have a question for my "Ask Kathy" series, send it to Kathy (at) Lunchboxbunch (dot com). Subject line "Ask Kathy".

Looks can be deceiving. Especially when it comes to food. Exhibit A: My California Avo-Cheese Sandwich. Is that Mayonnaise or Vegenaise? Cheese or Vegan Cheese? Hard to tell. All you know is one is vegan and the other is not. It's up to you to "fight for your food." It's your food, claim it, eat it and enjoy it.

Veg Dining Part Two: The List. In Part One of this post I discussed Kitchen Errors and Waiter Communication. In Part Two I give you "the list". My list of 'hidden' non-vegan ingredients to watch for when dining out. It's great for veg newbies or expert foodies veg or not. Enjoy, and don't be shy to forward this to your best veggie friend or local restaurant's Maitre D'...

Vegan Food is Served! Oh wait, maybe Not. Butter on my veggies, sour cream in my guacamole and fish oil on my asparagus? Yikes. There is a frightening fun house of 'hidden' non-vegan ingredients that you may find in your 'vegan food'. Your only line of defense: Education and Communication. Educate yourself (reading this post will help) and communicate with your waiter and the restaurant staff. I can't personally argue with your waiter over a kitchen error inflicted upon your food (even though I've unintentionally become an expert at doing just that), but I can help to educate you.

"Is it Vegan?" Exhibit B: Babycakes' Doughnuts. Impossible to tell that they are vegan at first glance.

For Your Veg*n Eating Pleasure: The list.
Also ahead, at the end of this post are a few 'bad dining experience' tweets I received from my twitter friends.

The List. Here is my list of a few items you must look out for when dining out. I asked friends, chefs, foodies and my twitter friends for a few ideas of what to look out for. These are also foods and ingredients that I have come across when trying to dine out vegan.

Non-Vegan Ingredients that May be Found in 'Seemingly-Veggie' Menu Items

1. Chicken Broth, Beef Broth and Fish Stock.
Soups, even veggie soups are often made with non-veg stocks. You have to ask. In Asian cuisines, mushroom or miso stock is the preferred stock in vegan soups. Make sure your broth is a vegetable based broth. Non-veggie broths may also be added and absorbed into rice dishes and bean dishes, so again always double check if you have concern.

2. Butter.
Butter is my nemesis. Too many times I have ordered the 'vegan' item on the menu and it comes back doused in butter. Sauteed veggies, rice, mashed potatoes and grilled anything are common offenders. Sometimes, even saying 'no dairy' doesn't help. For whatever reason, waiters and even chefs forget that butter is dairy. Butter may be used on grills, in saute pans and often times to cook veggies. I'll never forget the very expensive 'veggie platter' I ordered off a Christmas Eve menu. The waiter was certain that the dish would be vegan (I mean it was all vegetables), but one bite and clearly the entire plate of veggies was cooked in butter instead of olive oil. And the worst part is when you have to explain to your waiter that they were wrong. I'm sorry, but butter is not vegan and my veggie plate is covered in butter.

3. Cheese.
Obvious problem ingredient. But actually, cheese is the easiest ingredients to leave off. Most pizza places have no problem making you a pizza with no cheese. However, watch out for some pizza crusts and breads that have the cheese baked in. Some fancy flat breads may have cheese sprinkled into the dough-even if you order it no cheese on top. Cheese may also be found in veggie soups, rice and pasta dishes. No cheese please is so easy to say with a smile. One note: if you are ordering a pricey cheese-topped salad with 'no cheese' you might want to ask if you can order off the menu and just get the veggies. You don't want to be paying say, $16 for a beet and cheese salad (with no cheese) when the cheese is the most expensive part.

4. Sour Cream.
A chef friend of mine gave me this good 'hidden ingredient'. Sour Cream! He said that it is often times blended into a lot of dishes, especially in Mexican cuisine. It is easy to leave the sour cream off a burrito or fajita plate, but make sure your beans, veggies and even guacamole are sour cream free. Sour cream may also be mashed into potatoes or blended into dips and dressings.

5. Fish Oil.
Fish oil is often used as a flavor enhancer for soups, sautes and vegetable side dishes. Sometimes it's not listed on the menu as a flavor accent ('fish oil' isn't the most glamorous-sounding of ingredients). Ask for only veggie oils like EVOO and canola to be used on your precious veggies. Also, fish oil is rich in omega fatty acids and thus can be added to certain grocery store foods and juices. A few tweeters mentioned that they accidentally drank orange juice fortified with fish oil.

6. Bonito, Fish Flakes.
When ordering veggie sushi, always make sure to say 'no bonito'. I've had more than a few incidences where bonito was sprinkled on top of my veggie sushi rolls. Nothing sadder than beautiful rolls doused in bonito flakes. Bonito may also be added to soups and noodle dishes.

7. Meat in Veggies.
This happens more often that I'd expect. I'll order something that contains a mix of veggies and there will be a mysterious chunk of meat in it. If you aren't familiar with the restaurant make sure to ask if the veggies are kept separate from all animal products-specifically big chunks of meat!

8. Eggs.
The other night I was dining out at a 'fancy' place when the waiter made this statement "Well yeah, ALL pasta has eggs in it." He looked at me like I was nuts for asking if they had any egg-free pasta available. Yes, most fresh pasta has eggs in it, but most dried pasta you buy at the store is egg free. If your waiter insists that all the pasta 'has eggs' ask him to kindly ask the chef about options. I dined at Le Bernardin in NYC and had some of the best vegan pasta I have ever eaten. True, it was not the fresh egg-containing pasta as shown on the menu, but mine was a special egg-free variety. A good restaurant will always have an egg-free option.

Eggs can also be found in certain Asian dishes like Pad Thai. You can hopefully just say 'no egg'. But double check. Eggs are also often found in 'veggie burgers' as the binding ingredient. Make sure your veggie burger is cheese and egg free!

9. Milk. And Cream.
Milk is dairy. Easy enough right? Wrong. Dairy milk comes in many forms and names. Dairy is often hidden behind names like 'casein' 'whey' and 'lactose'. There are many 'soy' products out there that are not really dairy-free. Soy cheese, soy yogurt and soy burgers may all contain casein - which makes them dairy products. Which to me, makes the "soy" part pretty deceiving.

Cream is an ingredient adored by French chefs. Butter as well. Probably why I avoid all mainstream French cuisine. Sad because French trained chefs are Kitchen-God rockstars to foodies like me. Examples: Julia Child, Alain Ducasse and Daniel Boulud. Cream is used in many veggie soups and sometimes risotto. "Cream of (insert vegetable here)" may sound veg, but it's not vegan.

10. Casein.
Casein gets its spot on this list because it is such a big problem in the food service industry right now. "Soy cheese" is often marketed as a dairy-free alternative to traditional cheese. But if you look closely you will find that it is not vegan and contains casein, aka dairy. Some restaurants or pizza places will start offering 'soy cheese' without realizing that the cheese contains casein and is not vegan or dairy-free. If you haven't read the QuarryGirl.com study called "Operation Pancake", you should. It was an undercover study that showed how several LA area restaurants lied (knowingly or not) about whether or not their 'vegan menu items' contained casein or egg. It's shocking to see what the study uncovered. And FYI, there are plenty of vegan cheeses on the market that rock my pizza's world: "Follow Your Heart" and "Daiya" brands are two delicious examples.

11. Lard.
As a Mexican food addict, I hate to think of this, but lard is used in some Mexican foods like beans and even tortillas. Ask, ask, ask.

12. Pork and Bacon.
Bacon cupcakes, bacon martinis, I've seen it all. Just please keep the bacon out of my veggies. Bacon and other pork bits have a lot of intense flavor - thus they are an easy flavor enhancer for veggie menu items. It's like fine dining's version of bacon bits. Make sure there are no bacon bits anywhere near your green beans.

13. Chocolate.
Many forms of dark chocolate are in fact vegan, but you have to look out for 'chocolate' in menu items because they may be using milk chocolate or dark chocolate that contains whey or other dairy ingredients.

14. Egg Wash Glaze and Egg-Containing Dairy-Free Dressings
So this gets pretty nit-picky compared to a chunk of beef in your veggies, but sometimes bagels and breads that are 'vegan' will be brushed with an egg wash. Some bagels simply use a water wash to apply the seeds and bagel toppings, but if the top looks 'extra shiny' it probably contains eggs. You can always ask. I was thrilled when I found out that NYC's H and H bagels were water brushed. No eggs. Yay.

Also, egg yolks and hard boiled egg bits can often be emulsified into dressings and sauces. I was once given a dressing that seemed oddly creamy. My waiter said "No cheese or dairy in it." I said, "Well why is it so creamy?" He said the chef used shallots and hard boiled egg bits to thicken it. A dairy-free dressing doesn't always mean it's vegan.

15. Micro Ingredients: Gelatin, Whey, Food Colorings.
Sometimes just a dash of something un-vegan is used in a recipe. Gelatin, which is not vegetarian, is commonly used as a thickener in foods like pudding. Whey powder is easily sprinkled into recipes and because it doesn't look like milk, an inexperienced sous chef or waiter might forget that it contains dairy. Very bad. Some food colorings are not vegetarian. No to gross you out, but one commonly known red animal dye is: "CARMINE: Cochineal. Carminic Acid. E120. Red pigment from the crushed female cochineal insect. Reportedly 70,000 beetles may be killed to produce one pound of this red dye."

16. Mayonnaise.
Hold the Mayo. Mayonnaise contains both milk and egg ingredients. And why would anyone choose traditional mayo when they can have delicious cravable Vegenaise. So good and oh so vegan.

17. Honey.
This one is for the vegans who can't seem to get a sweet break. It's incredibly easy for seemingly vegan food items from nut butters, mustard's and wheat bread to chai teas, dressings and granola bars to contain honey. I know many 'Bee-gan' vegans who aren't picky about honey, but if you don't eat honey, you'd better be very diligent about asking how foods are sweetened.

18. Alcohol.
Some wine and beer products is not vegan. The highly popular Guinness beer is not vegan. They use an animal product agent in the processing of their beer. Corona beer is. I basically stick with organic and biodynamic brands. And I'm actually more of a wine, champagne and sangria drinker myself. But if you are worried about your alcohol, there's a few great resources online. I did a post on vegan and non-vegan beer here.

Anything to add? Please comment it or email me-I'd love to build this list even more.

You Vent and Tweet! And now here are a few of the great tweets I received from my tweet-friends regarding their poor dining experiences:

tesschallis @lunchboxbunch I once accidentally drank oj at my brother's house, then found out it was Omega3 fortified...as in, contained fish!!! Yuck.5:56 PM Oct 1st from web in reply to lunchboxbunch

sherilynne @tesschallis @lunchboxbunch ugh I drank that stupid oj once, I was horrified! Fish oil in oj? Blech!7:19 PM Oct 1st from UberTwitter in reply to tesschallis

textiles4you @lunchboxbunch and don't forget that minestrone soup sometimes has beef broth in it. TY for the o'soy info.6:30 PM Oct 1st from web in reply to lunchboxbunch

eanfionn @lunchboxbunch also, many "veggie" soups are made with chicken stock. so always, ALWAYS ask! 🙂 #vegetarian #vegan #chef6:49 PM Oct 1st from Twitterena in reply to lunchboxbunch

whatkilesaid @lunchboxbunch I once had a piece of raw beef in a black bean burger I ordered at Chiles. Worst enemy cook/waiter!7:02 PM Oct 1st from web in reply to lunchboxbunch

dustbath @lunchboxbunch bonito in dashi, the sushi chefs don't use this so much but it's part of miso soup & the tempura sauce which would appear veg7:03 PM Oct 1st from web

melissathevegan @lunchboxbunch I always roll my eyes when I'm offered French Onion soup. Some people don't make the connection I guess.9:28 PM Oct 1st from Twitterrific in reply to lunchboxbunch

SugarFemme23 @lunchBoxbunch both jack in the box. asked @ many x's no meat? cook came & asked. we got bacon. when we said so, they took off & gave backabout 4 hours ago from txt

tesschallis @lunchboxbunch Good question--my worst was when I was served a beef sloppy joe that was supposed to be #vegan & I ate it all!about 4 hours ago from web

tesschallis @lunchboxbunch ...but after that experience I did learn 1sthand that eating meat really affects your health & consciousness--yikes!about 4 hours ago from web

crystalclearr @lunchboxbunch worst experience - ordering sauteed veggies, finding out they were sauteed in butter! not olive oil 🙁 ugggggghabout 4 hours ago from web in reply to lunchboxbunch

Emiwenis @lunchboxbunch they put chicken in my salad once. it was well hidden tiny bits, so i'm sure i ate some before i noticed. i cried.about 4 hours ago from Brizzly in reply to lunchboxbunch

Artichoke_Zine @lunchboxbunch Worst vegan dining experience: sitting amongst a table of smug meat eaters, whilst I paid £20 for soup and a dry salad!about 4 hours ago from mobile web

HealthOC @lunchboxbunch I ordered a sandwich w/o cheese to go, then discovered it had MELTED cheese when I got home. I complained bcause of $$ wastedabout 4 hours ago from TweetDeck in reply to lunchboxbunch

HealthOC @lunchboxbunch I often complain bcause what if I was allergic? They'd have a lawsuit on their hands. Attention to detail is a mustabout 4 hours ago from TweetDeck in reply to lunchboxbunch

rachelij @lunchboxbunch My worst was when my "veggie spring rolls" came as pork-filled egg rolls instead. Noticed after first bite. Seriously upset.about 3 hours ago from web

Vegan or Not? Looks can be deceiving...

"I'm sorry, there's fish oil in the asparagus. And the daikon fries are not vegetarian." said my waiter at Double Crown NYC, all in one breath. I was a tad shocked, but didn't flinch.
"Oh, OK well what veggie side dish is vegan?" I heard the words come out of my mouth and it sounded so odd. A vegetable side dish, not vegan, not even vegetarian? Wow.

Veg*n Dining Out. This is Part one of today's two part post on "Dining Out Veg". Part One: Waiters and Kitchen Errors. Part Two: 'Hidden' Non-Vegan Ingredients List. Ingredients to watch out for in your 'vegan' food. I asked around to my chef and foodie friends - How do I ensure that my dining out meal will be vegan? Only a newbie veg diner would think that the simple words "I'm vegan." would do the trick. Wrong. That's not enough. There is a plethora of misunderstandings and myths about what both vegetarians and vegans can and cannot eat. Let's chat about the three types kitchen errors and what you can do to prevent them. Order Up!...

Three Kinds of Faults. There are three kinds of restaurant errors that can be made in the process of ordering, receiving and eating your food. They can involve you, your waiter, the kitchen or a combo of all three.

1. It's your own fault. You didn't speak loud enough. You didn't say 'no dairy' more than once under your breath. And you didn't double check to ask just how those sauteed veggies were cooked. Then when you taste that distinctive buttery taste. You know you messed up. You know your should've double checked. It's not like every mainstream restaurant is going to have a cute carrot next to the 'vegan' items on the menu like Le Pain Quotidien does. When ordering out you must be clear to your waiter from the start! Don't be shy. It's your food, claim it, own it and then you'll be happy eating it.

2. It's the waiters fault. So you did your part. You shouted 'vegan' 'no dairy' 'no cheese' ' no sour cream' ' no butter' about a million times. A little obnoxious, but you'll do what you have to do. You may have had to modify a non-veg dish, but you were very clear on what you wanted. Vegan. No eggs. No dairy. No butter. Oil saute only. No chicken broth. No sour cream. Sorry for the repetition, but I'm so used to speaking that way when I order that I can't help myself. So the error comes when the waiter or waitress messes up. Sure, he or she told the chef you are vegan, but maybe the chef conveniently forgot that the veggies were sauteed in butter and there was a drizzle -just a drizzle- of fish oil on the rice. Your waiter should be lobbying for your meal. If it's not perfect and you did your job, he certainly won't get your vote when it comes tipping time. Oh, and if whoever messes up, you always have the right to send your food back.

3. It's "no one's" fault. You told the waiter, he heard you. He told the chef. The chef understood completely what was ordered and what 'vegan' means. However, the garnish guy who sprinkles the Parmesan cheese on all the dishes right before they come out of the kitchen didn't hear any of this, and somehow your perfectly vegan pasta got a light dash of cheesiness. Darn. Send it back. And hopefully you will get a correct order with a big bright "sorry about that" smile. Side note: It's always some one's fault, but this is more of a 'slipped through the cracks scenario'. Yes, cheese on your pasta is still the restaurant kitchen's fault, but to a lesser degree than kitchen error example #2. Again, a kitchen error as simple as a sprinkle of cheese - could kill somebody who is seriously allergic.

Your Waiter: Best Friend or Worst Enemy?

Your Waiter: Enemy.
I've had a few really bad waiters in my day. There was the one who was convinced that vegans were allowed to eat the cream of broccoli soup. Then there was the waiter who was sure to keep all the cheese off my pizza, but he was so focused on the cheese he forgot to tell the chef to hold the mini-pepperonis. Pepperoni in mouth, I sunk into my seat. Ugh. "Waiter!" Then there was the waiter who just didn't care. OK, the many waiters who just don't care. They don't even try to hide their annoyance towards vegetarians or people with special diet restrictions. I think they are all part time actors. At least in NY or LA they are. They really try to pretend to care, but no Oscar is won with the 'No, I do care about keeping the cheese off your pizza' role. And then there are the waiters who give me the 'oh you can't eat that, can you. Sad...' glare as they peruse the menu for items I might be able to order. The truth is, you really can't control your servers personality, so hope for a good apple. But if you get a nasty server who you suspect you can't trust, do this, hand them a tiny piece of paper with all the ingredient items that you cannot eat. Put it in writing. Heck, make it a page long if you have to. Sure, it might piss off or mildly annoy the staff, but really...it shouldn't.

Your Waiter: Best Friend.
Like I commented on in my intro-I recently dined at Blue Crown restaurant in NYC. My waitress rocked. I was all convinced about what I was going to order: pickled watermelon rind, daikon fries, side of asparagus, butternut squash curry and then some yummy bread to nibble. I figured I was in the clear with most of the items, but would have to double check on the curry being vegan-friendly. I gave her my order then told her I was vegan and wanted to make sure my order was vegan as well, she immediately did a 180 and said she'd double check on what I could order. Now this is how the asparagus is described on the menu: "GRILLED ASPARAGUS
sesame, scallion, sweet chili glaze". When she came back from the kitchen I was shocked to hear her inform me that the asparagus veggie side dish had fish oil in it and the daikon fries 'were not vegetarian'. I think it had something to do with bacon... She also told me my curry could be made vegan and that I could not eat one of the two types of bread. Nice. I was so appreciative of her thoroughness. Why can't more waiter be a vegans best friend and not their enemy???

In Part Two of this post I'll be posting a list of non-vegan ingredients to watch out for when dining out. Check back later today. This list is not to be missed.

Here's my vegan California Avocado Cheese Sandwich, on Sourdough bread. Two slices of soft San Francisco sourdough, spring green colored avocado slices, thick slices of vine ripened tomatoes, a dusting of black pepper, a smear of angel-white Vegenaise, elegant draped slices of vegan Mozzarella "cheese" and some thick leaves of crisp green field spinach. Tastes like my childhood growing up in Northern California. This is a must try sandwich recipe. And no skimping on the 'freshly baked' sourdough bread. Get my recipe for some quick sandwich inspiration to warm your plate...

Sourdough Bread. Ah, San Francisco style sourdough bread is the best! Yes I eat mostly sprouted grain and whole grain breads nowadays, but once in a while I need a childhood treat. (Do you only eat whole grain? Splurge for this one. Or find a whole grain sourdough bread - it does exist.)

California Produce. California is a veggie lovers paradise, and this sandwich highlights the delicious elegance of simple high quality ingredients. Tomatoes, avocados and spinach - simple seasonings to compliment: a dusting of black pepper and a smear of Vegenaise. Perfection.

California Avocado Cheese Sourdough Sandwich
vegan, serves one

2 thin slices of fresh Sourdough bread
4 thick slices of avocado
2 slices sweet white onion
4 thick slices of tomato
2 large leaves of field spinach (not baby)
2-4 slices of vegan white cheese
*I used Follow Your Heart brand Mozzarella
2 tablespoon Vegenaise spread
dash of black pepper

Directions:

1. Make your sandwich. Slice. Eat. Enjoy.

Who says you can't enjoy a few slices of paradise, even in the early days of fall? My Paradise Found Fruit Salad makes finding paradise pretty easy. And with this sunset-colored fruit salad there's no need for utensils. In fact, no forks allowed.

Papaya and Organic Mango Inspired. Any fruit foodie knows that Sept-Oct is the perfect time of year to indulge in a treasured tropical-tasting treat: organic mangoes grown in the USA. They are only in season for a few precious months. Read my post about imported hot-water treated mangoes vs. fresh raw organic California mangoes. Ahead, check out my recipe and find out why 'skin on' is my preference for fruit plates. And I recall my sports practice orange-slices-in-zip-lock-bag snack memory...

Skin On. I have left the skin on for the mango and the papaya. Why? Well whenever you are serving fruit either as a garnish or as the main ingredient like here, you may notice that fruit left in its skin will 'keep fresh' a bit longer than peeled fruit. Less oxidation. (The skin, leaves and stem of fruit is kinda like the root and leaves of a plant. A rooted plant lasts longer than a plucked flower with no rooted stem.) Thus, when keeping fruit 100% whole is not an option, like say with berries, grapes and unsliced figs, the next best thing is to slice the fruit, douse it in lemon juice and plate it skin in tact. Plus, This ensures that more of the yummy fruit flesh will get in you or your guests mouths as opposed to the garbage can. So at your next brunch or Sunday morning fruit salad at home, leave the skin on your fruit.

No Forks Required. Remember when you were just a hungry kid at an after-school sport practice or big game? There was that one mom that would bring the giant bags of sliced oranges as an after-game snack for the team. Heaping zip lock bags filled to the brim with bright orange zesty citrus slices. You and your friends would pass around the fruit and bite the orange flesh from its rind like little animals. It tasted fresh, sweet and oh so cravable. Well whatever mom that started that trend was smart. Sure, she could have peeled the oranges and sliced them up, but leaving the skin on acted as a nice little protection seal. And who says you can't still use your hands to eat fruit today? Dive in. No forks allowed.

Paradise Found Fruit Salad
serves 2

1 organic mango, not imported
1 organic banana
1 large red papaya
spritz of lemon juice, optional

Directions:

1. Wash all fruit well in cold water. Use a vegetable wash spray if you have one. You want the skins to be clean since they will act as your utensils for this salad! No forks allowed!

2. Slice your papaya into circles. Clean out the inner black seeds-gently. Then slice the circles into half circle slices. Arrange on your serving plate.

3. Slice your mango in two large slices, right along the pit. Slice each halve into long strips-skin on. Arrange mango spears on your plate. Slice the remaining mango off the pit and eat it as a 'chef's taste tester'. 🙂

4. You can either peel your banana and slice it into spears for the plate, or slice it into small circles-skin on. Your choice.

5. If your fruit plate will be sitting out for more than a few minutes, I suggest spritzing it with some lemon juice or grapefruit juice to keep its color and act as a protective seal.

Enjoy your paradise...

...and if you really want to eat your skin-on fruit with a spoon, I suggest you try my papaya bowl.

Give your 'pasta night' a spicy boost of decadent flavor and protein. My recipe for Vegan Spicy Sausage Pappardelle Pasta with a Honeycrisp Apple 'Fan' is just what you crave when 'tomato sauce and pasta' just isn't enough.

Apples and Sausage. Honeycrisp apples are my favorite! And their bright, sweet, acidic apple flavor pairs perfectly with spicy grain-sage (vegan sausage). Yes, this sausage by the Field Roast brand is vegan. And it's super flavorful. When sauteed the flavor is moist and chewy with a vibrant Chipotle Mexican spice kick. This is a one-dish meal that will impress just about anyone (veg or not.) Get the easy recipe...

Honeycrisp Apple Inspiration. Wow, what a combo. My inspiration for this elegant dish was the organic Honeycrisp apples I've been eating lately and this new product I discovered from Field Roast Grain Meat Co.-vegan sausage. The funny thing is even if you hated sausage before you went veg-like I did, you'll probably love this grain meat flavor. It's packed with protein, however it's not low in fat. The flavor is so intense, that a little grain-sage goes a long way-flavor dense! If it's a decadent pasta dish you crave, this one is for you. But don't worry, the bold flavor of the grain-sage is cut perfectly with the acidic sweet flavor of the crisp bright Honeycrisp apples.

Vegan Spicy Sausage Pappardelle Pasta with Honeycrisp Apple 'Fan'
vegan, serves 4

2 medium organic Honeycrisp apples
1-2 Field Roast Grain Meat Co. brand vegan sausages (Mexican Chipotle flavor)
4 cups cooked organic papardelle pasta
1 ½ cups 'spicy' marinara sauce
*I used Lucini brand, Spicy Tuscan
¼ cup roasted red pepper strips, sliced (bottled in EVOO)
¼ cup white onions, sliced
1 tablespoon garlic, minced
2-3 tablespoon toasted pine nuts
1 cup shiitake mushrooms, sliced
1 cup baby bella mushrooms, sliced
10 grape tomatoes, halved
2 tablespoon olive oil
1 tablespoon balsamic vinegar
1 tablespoon apple cider vinegar
1 tablespoon red pepper flakes
handful parsley, chopped
black pepper to taste

Directions:

1. Prep your veggies. Slice your mushrooms, onion, pepper strips and tomatoes. I like to let my veggies soak in a few tablespoon of balsamic vinegar and olive oil before I saute them.

2. Toast you pine nuts. Toast in a dry skillet over medium heat until browned. Set aside.

3. Heat your pasta sauce in microwave or stove top. Set aside. Cook your pasta in sea salted water. Once pasta is cooked, drain and toss it in your heated pasta sauce. You can add a few dashes of red pepper flakes, a few pine nuts and a dash fresh parsley too. Toss well. Cover and set aside.

4. Slice your sausage links into ¼-1/2 inch thick circles. Spray saute pan with oil and place sausage circle in pan. Saute over med-high heat until cooked through and edges are crisply light brown. Set aside uncovered.

5. Saute your veggies over high heat for a few minutes. When veggies are just about done, add in the cooked sausage. Toss a few minutes until all ingredients are hot and sizzling.

6. Plating: Pour your sauced pasta in a large serving bowl. Add a drizzle of leftover heated pasta sauce (optional). Pour you veggies and sausage saute over top. Sprinkle your toasted pine nuts and chopped parsley over top.

7. Apples: Slice your apples into thin 'fan slices'. Soak in 1 tablespoon of apple cider vinegar or lemo juice. On each pasta plate, create a 'fan' of apple slices. Add pasta and serve!

Lots of yummy photos to peruse...

Got Protein? If you want more energy and stamina, healthier muscles and less fatigue - you'd better be powering up with enough protein.

Tofu Burnout. The first question most people ask themselves when they consider ditching a traditional animal product diet is "Where am I going to get my protein from?" The most common answers: tofu, soy milk, maybe some beans. But then two weeks into your new veg*n diet, and you are on tofu burnout! What's your protein backup plan? I have to ask you, where's your vegan protein coming from?....

Vegan Protein Options. Tofu is great, but honestly, it takes some work in the kitchen to bring it from a lifeless white blob into something tasty and cravable. Good thing there are plenty other veg protein options-all widely available. Step outside the tofu block. Here is my top ten list (with nutritional facts) of vegan protein options...

Why do I Need Protein? Protein is an incredibly important nutrient, and one that you may be lacking if you are an unskilled or newbie veg*n. Here are just a few reasons why you need protein:
"*Protein is necessary for the building and repair of body tissues.
*It produces enzymes, hormones, and other substances the body uses.
*It regulates body processes, such as water balancing, transporting nutrients, and making muscles contract.
*Protein keeps the body healthy by resisting diseases that are common to malnourished people.
*Prevents one from becoming easily fatigued by producing stamina and energy." -Georgetown University

Get More Vegan Protein! Top Ten List.
*in no particular order.

1. Tofu
Tofu is the traditional white cube of soy that is stereotyped as the main source of protein for those on a vegetarian or vegan diet. I've found that while more veg*ns love tofu, it is not usually their main source of protein! I know that I eat more tempeh and edamame than I do straight up tofu. But tofu, is indeed a healthy food. Check out its nutrient profile:
Tofu Nutritional Data:
serving size: 79g. Calories: 80. Fat: 4g. Protein: 8g. Carbs: 2g. Fiber: 1g. Calcium: 6% RDA. Sodium: 0%.

2. Edamame
Edamamae are young soy beans, picked in their green pods. (While mature soy beans are usually used to make tofu and soy milk) young soy beans are served as is, and known as edamame. Edamame is often seen as an appetizer at Asian and Fusion style restaurants. Edamame is an unprocessed for of soy, which is always a good thing. The less processing, the better. Check out these nutrients:
Edamame Nutritional Data:
serving size: ½ cup (75g). Calories: 120. Fat: 4g. Protein: 13g. Carbs: 11g. Fiber: 4. Potassium: 420mg.

3. Soy Milk and Soy Yogurt
Soy milk and yogurt are both good sources of vegan protein, and incredibly useful in the kitchen. Soy yogurt is essentially identical to dairy yogurt, and can be used and substituted as needed. Soy milk is widely available in grocery store worldwide, and most coffee shops and cafes will have a 'soy' milk option for their beverages. Starbucks was one of the first national chains to jump on the "soy" milk bandwagon and lead the way to soy availability. Soy milk is often fortified with certain nutrients (similar to dairy milk), but most importantly the vitamin b12 nutrient. One glass of soy milk can contain anywhere from 25%-100% your RDA of B12. B12 is incredibly rare in plant-based food items, so fortified foods and supplements is often a good idea for vegans and even vegetarians. Soy Yogurt is an excellent source of probiotics for veg*ns. But always check to make sure that your Soy Yogurt is dairy-free! Some popular soy yogurts contain probiotic bacteria that is made from milk. Read those labels.
Silk Vanilla Soy Milk Nutritional Data:
serving size: 1 cup. Calories: 100. Fat: 4g. Protein: 7g. Carbs: 8g. Fiber: 1g. Potassium: 300mg. Calcium: 30% RDA. Vit B12: 50% RDA.
Silk Live Vanilla Soy Yogurt Nutritional Data:
serving size: 8oz (227g). Calories: 180. Fat: 1% RDA. Protein: 6g. Carbs: 31g. Fiber: 1g. Calcium: 40% RDA. Iron: 8% RDA.

4. Tempeh
I love tempeh. It is probably my favorite source of veg protein to get creative with in the kitchen. Tempeh is made from fermented soybeans, and sometimes contains mixed grains as well. The fermentation factor means that it is a source of veg probiotics. Just as you'll find good bacteria and enzymes in sauerkraut or oshinko, you'll find them in tempeh as well. Tempeh has a nutty slightly bitter flavor that compliments a wide variety of sophisticated foods and flavors. It is also much higher in fiber than most soy products like tofu and soy milk.
Tempeh Nutritional Data:
serving size: 4oz. (113g). Calories: 230. Fat: 8g. Protein: 22g. Carbs: 16g. Fiber: 12g. Calcium: 15% RDA. Iron: 20% RDA. Potassium: 380 mg.

5. Peas and lentils
Peas and lentils are great sources of vegetable protein! They contain fiber, nutrients and they are readily available. Whole peas can be added to salads, served as a side dish or blended up into a creamy pea soup. Lentils are also found in soup or you can buy them dried and use them in salads, curries and lentil soup. Super busy day? Pea or lentil soup is an easy protein-rich grab and go lunch. Simply grab a can of soup, heat and eat. However, watch the high sodium content in most canned soups. Low sodium soups are readily available in most brands now.
Pea Soup (not low-sodium variety) Nutritional Data:
serving size: 1 cup. Calories: 130. Fat: 0.5g. Protein: 8g. Carbs: 23g. Fiber: 4g. Sodium: 37%.

6. Whole Raw Nuts
Ra nuts are one of my favorite snacks. They provide long-term energy from carbs/fats/protein and taste great. I choose raw nuts because they are higher in live enzymes. Roasted nuts can destroy these enzymes. Salted nuts are tasty, but the salt can sometimes mask the true flavor or the nut. Try eating raw cashews instead of roasted for a few days, and I bet you will never go back to roasted. Nuts contain a significant amount of healthy fat, a variety of vitamins and minerals, fiber and even protein. My favorite nuts are: Brazil nuts, cashews, almonds, pecans, walnuts, macadamia nuts and peanuts.
Raw Cashews Nutritional Data:
serving size: 1oz. Calories: 155. Fat: 12g. Protein: 5g. Carbs: 9g. Fiber: 1g. Sodium: 0%. Iron: 10% RDA. Copper: 31% RDA.

7. Nut Butters
Versatile, delicious and super compact: nut butters are here to save the day! Almond butter toast, cashew buttered bagels and pb&j sandwiches are all veg friendly and contain a nice dose of protein. Just watch out, a little goes a long way for nut butters.
Almond Butter Nutritional Data:
serving size: 2 tablespoon (32g). Calories: 190. Fat: 16g. Protein: 7g. Carbs: 6g. Fiber: 4g. Calcium: 8% RDA.

8. Vital Wheat Gluten Based Products
"Wheat Meat" or "Seitan" is commonly how vital wheat gluten containing products are labeled. But the days of simple seitan are over. Perusing the aisles of whole foods I can find vegan 'lunch meat', vegan sausage, vegan bacon and even vegan hot dogs. Many of these items are made with vital wheat gluten (or TVP, another form of processed vegan protein). I recently discovered Field Roast Vegan sausage, and it's incredibly delicious. Sauteing a few circles of seasoned 'sausage' is much easier that sauteing unseasoned seitan for 20 minutes. Although, I love to do both...
Field Roast Vegan Sausage, Chipotle Mexican, Nutritional Data:
serving size: 93g, 1 sausage. Calories: 250. Fat: 12g. Saturated Fat: 1g. Protein: 23g. Carbs: 12g. Fiber: 4g. Iron: 10% RDA.

9. Beans and Hummus
Beans are a power food! They contain fiber, protein and a nice variety of nutrients. Plus there is a wide variety of types of beans and bean based recipes to choose from. It's pretty hard to get bean fatigue with so many options like: garbanzo, black, pinto, kidney, white, and navy beans just to name a few. Hummus made form tahini (ground sesame seeds) and garbanzo beans is a popular vegetarian option. However, not a super high source of protein.
Hummus Nutritional Data:
serving size: 2 tablespoon (28g). Calories: 40. Fat: 2g. Protein: 1g. Carbs: 4g.

10. Spirulina
Spirulina is a type of blue-green algae that contains 65-75% complete protein. Spirulina is also one of the rare veggie sources of vitamin b12. Spirulina is an easy add-in to smoothies and juices. I love acai-spirulina smoothies. Read more about Spirulina here.
Spirulina Powder Nutritional Data:
serving size: 1 teaspoon (3g). Calories: 10. Fat: 0g. Protein: 2g. Carbs: less than 1g. Iron: 10% RDA. Vitamin A: 100% RDA. Vitamin K: 20% RDA.

BONUS #11. Hemp
I always seem to stick a bonus #11 in my top ten lists, so here is a great bonus: hemp! Hemp has recently become a more mainstream way for vegans to get their protein. Hemp is a high quality protein because like soy beans, hemp seeds contain all 10 essential amino acids. Hemp seeds and products are also rich in omega-3 and omega-6 essential fatty acids (similar to flax seeds). Hemp milk and Hemp ice cream are delicious. However, you'll notice that most Hemp milk on the market today is much more expensive that soy milk. Say $4 a carton compared to $1.50 a carton. Hopefully the prices will go down as more consumers discover this veggie protein gem. Try my Hemp-Peach smoothie here.
Hemp Milk Nutritional Data:
serving size: 1 cup. Calories: 70. Fat: 5g. Protein: 4g. Carbs: 1g. Vitamin B12: 20% RDA.

Now go out there and get more protein to power up your busy week!!

A few days ago I attended the taping of The Martha Stewart Tech Show. Martha, aka @MarthaStewart, says she has been 'tweeting from the beginning' and with over 1.5 million followers on twitter - it shows! Martha was one of the first celebrity moguls to clasp onto the social networking trend, and never look back. Facebook, Twitter, blogging, TwitPic, Twecipes: Martha embraces it all! So when I was chosen to attend the special bloggers and tweeters-only tech show (where I was invited to bring my laptop and cell phone to tweet LIVE!), I packed up my Mac and alerted my 'tweeps' to tune in.

Watch Today! The Tech show airs today Oct 2nd, check your local listings or visit Martha's show website for video clips. The techie-genius guest lineup included Twitter co-founder (and fellow healthy vegetarian school lunches advocate) Biz Stone, @Biz, Facebook co-founder (he's only 25!) Chris Hughes. David Pogue, NY Times. Heather Cabot, Yahoo! And Nick Douglas, author. It was a show like no other, truly innovative. TV show tapings may never be the same again. Ahead, check out a few of my in-studio photos and my complete @lunchboxbunch Live Tweeted, In Studio transcript of the show...

Show Guests: Biz Stone, Twitter co-founder. Chris Hughes, Facebook co-founder. David Pogue, NY Times Tech Columnist. Heather Cabot, Yahoo! Web life Editor.
Live Tweeted Martha Stewart: #TheTechShow
date: 9/29/09 Time: Around 2pm EST Location: NYC, Martha Studios
Author: @lunchboxbunch, Kathy, aka me.
Official hashtag: #thetechshow

End of Transcript-first tweet appears at bottom of time line.

*my favorite tweets are bolded.

Last Live Tweet: # http://twitpic.com/jmwd5 - Fun show. It airs friday. Finally got my extra hot venti soy chai. Yes!4:12 PM Sep 29th from TwitPic

# http://twitpic.com/jmwag - Fun show. It airs friday. Finally got my extra hot venti soy chai. Yes!4:12 PM Sep 29th from TwitPic

# http://twitpic.com/jmubk - Show over. Yay @marthastewart :)3:57 PM Sep 29th from TwitPic

# Martha says she is fascinated by "instantaneous communication" @MarthaStewart #thetechshow3:50 PM Sep 29th from web

# @pogue says that "no one emails anymore. no one leaves messages on phones anymore." texts and tweets are IN. @MarthaStewart #thetechshow3:37 PM Sep 29th from web

# http://twitpic.com/jmr81 - q and a session. What would you ask there genius techies?3:33 PM Sep 29th from TwitPic

# ...I wont though. Maybe @biz willl get my @reply tweet later.... :)3:26 PM Sep 29th from web

# I am dying to reach across my aisle & tell @biz thanks for all the work he's done for veggie meals in kids schools. #thetechshow3:25 PM Sep 29th from web

# ...still freezing. No vegan soy chai service yet... hehe. @MarthaStewart #thetechshow3:10 PM Sep 29th from web

# Chris Hughes from facebook is 25, but looks like he is 15! @MarthaStewart told him to grow a beard. He said he might. haha. #thetechshow3:09 PM Sep 29th from web

# @MarthaStewart was asked: "How do you deep fry an Oreo?" Answer from Martha: "Don't." haha love it. #thetechshow3:07 PM Sep 29th from web

# http://twitpic.com/jmmej - @Marthastewart and david @pogue.2:57 PM Sep 29th from TwitPic

# @Pogue coconut water ice cubes in smoothies... #thetechshow2:53 PM Sep 29th from web in reply to Pogue

# @biz says...More Future of twitter: building on the "re-tweet" @MarthaStewart #thetechshow2:41 PM Sep 29th from web

# What's the future of Twitter? "2009 is about building value, delivering value." -@biz of @twiter, @MarthaStewart #thetechshow2:37 PM Sep 29th from web

# "I love to tweet recipes in 140 characters or less!" -@MarthaStewart #thetechshow2:36 PM Sep 29th from web

# @biz rocks, he is veg-active, he lobbied for veggie school lunches a while back: http://su.pr/2g1War #thetechshow #vegan2:34 PM Sep 29th from Su.pr

# Show started....@biz just came out. @MarthaStewart #thetechshow2:31 PM Sep 29th from web

# FYI...this awesome show airs Oct 2nd...that's this Friday! @MarthaStewart #thetechshow2:28 PM Sep 29th from web

# Martha just came out....dressed in a chic black ensemb...hair all blond & wavy. Gave us all a big smile. @MarthaStewart #thetechshow2:27 PM Sep 29th from web

# http://twitpic.com/jmhvj - Getting the pre show info from joey.2:25 PM Sep 29th from TwitPic

# This TECH show thing is such a cool idea. Bravo Martha! @MarthaStewart #thetechshow

# ...this is my second time here at @MarthaStewart's lovely studio. I was here a while back for the "Earth Day" show: http://su.pr/1Hplhe2:19 PM Sep 29th from Su.pr

# I wish I had some of @MarthaStewart's @loxpopli Ambrosia Trail Mix right about now..... It's awesome: http://su.pr/1AAnqv2:15 PM Sep 29th from Su.pr

# ...like most TV studios....it's freezing in here! @marthastewart Hot chai please? :)2:11 PM Sep 29th from web

# So @biz of @twitter and the co-founder of facebook will be on the show today...Can't wait to hear what they have to say!2:08 PM Sep 29th from web

# http://twitpic.com/jmfrg - Second row Yay!2:08 PM Sep 29th from TwitPic

# @MonkyGrassGreen second row on right side of stage...on end with my white mac. 🙂 hi!2:07 PM Sep 29th from web in reply to MonkyGrassGreen

# ...@marthastewart show....live tweeting for the next hour..stay tuned. loving the in-studio music. Just played @jtimberlake "Cry Me a River"2:04 PM Sep 29th from web

# http://twitpic.com/jme69 - @marthastewart now sells in studio merchandise. How branded of her. . . In line to studio. .1:55 PM Sep 29th from TwitPic

First Live Tweet: http://twitpic.com/jmarq -1:29 PM Sep 29th from TwitPic

Start of Transcript

You can also visit my @lunchboxbunch account on twitter to read this transcript with active TwitPic links, and search for the #thetechshow hashtags to read what other tweeted live!

A few more in-studio photos:

Facebook co-fouder, Chris Hughes:



The Panel of Techie Guests:




Martha rocking the Q and A session:

Finishing up my "Foods for your Mood" series, I've covered Energizing, Purifying and Calming foods. Now it's time to chat vegan comfort foods. Just in time as the brisk fall air creeps in...

Vegan Comfort Foods. Can you finish this sentence?...

"It's a chilly fall evening and all I want to do is curl up on the couch with a warm fuzzy blanket, and a big dish of _______"

If you want a few yummy ways to fill in the blank, keep reading...

"Comfort Foods" has become a term which many of us know and love. It's a myth that all 'comfort foods' have to be high in calories and guilt. Healthy, nutrient-dense vegan foods can comfort you like mainstream comfort foods can't. They warmly wrap you in shabby-chic deliciousness, giving your mind, body and spirit a boost.

What is a Comfort Food? Unlike my previous "Foods for your Mood" lists which relied greatly on measurable qualities of foods like calories, vitamins, minerals, enzymes, percentage of fat/carbs/protein and even fiber. My comfort foods list is a bit less scientific. Here are four qualities I seek in a healthy vegan comfort food:

1. Warmth.
Comforting foods should be warm. Hot works too. Comfort foods are usually eaten at night, inside and when you have 'wound down' for the day. Warm as opposed to cold foods are a bit 'gentler' on a tired body because they are already warmed up to your body temperature-one of the steps in proper digestion. Your body has to use valuable energy to warm up icy drinks and foods. And for all you raw foodies out there, I've had plenty of 'lightly cooked' raw foods warmed up to a delicious 115 degrees. So yes, you can eat the 'warmer' raw foods as your comfort food' menu.

2. Higher Carbohydrates.
The ratio of carbs should be higher than the healthy fats and protein. And make sure those carbs are complex. Carbs, as I mentioned in my calming foods post, make your feel 'calm, happy and comforted'. Happy Carb keyword: Serotonin, among others.

3. Easy to Make.
You're trying to chill out right, so a complex recipe just won't cut it.

4. Super Delicious, Not Super Fancy.
You don't need the pretty garnish of radish roses and that side accent of pomegranate drizzle to make your comfort food recipes a success. Simple flavorful recipes are key.

Top Ten Comforting "Vegan Comfort Foods"

1. Potatoes - Five Ways!
Complex carb and fiber-rich potatoes are my ultimate comfort food. Sweet potatoes are packed with vitamin A. No boredom here. I prepare my comfort-inducing potatoes five different ways: mashed, scalloped, baked, roasted or stuffed. My fave flavor ideas: Mashed sweet potatoes with parsley and garlic hummus. Scalloped saffron chive potatoes sauce - layers of thinly sliced Yukons meet layers of delicate sweet saffron-soy cream sauce. A Simple baked potato filled with chunky tomato salsa, black beans and a dollop of soy sour cream. Roasted cinnamon-ginger sweet potatoes or olive oil wasabi red potatoes. And my vegan Mozzarella cheese, diced Vidalia onion, sun dried-tomato mashed twice-baked potatoes. Melted, bubbly cheese crusted on top. Recipe link: Kathy's Famous Sweet Potato Mash. Recipe Link: Sweet Potato Tofu Hash.

2. Muffins, warm from the oven
Warm, moist muffins remind us that total satisfaction can come in one tiny perfect food item. Seasonal or exotic ingredients are always a treat. (Think summertime strawberries or exotic goji berry muffins!) And complex grains like quinoa, bran and spelt make the traditional 'muffin' a healthy more sophisticated gourmet bite. With a cozy afternoon tea or as a breakfast on the go, muffins indeed add some easy comfort to your belly. Link: Vegan Baking Secret.

3. Steamed Greens
Once in a while I'll sip my cravable giant raw salad and replace it with some steamed greens. I adore Kale with olive oil and citrus - a dash of apple cider vinegar too. Or black pepper spinach with a touch of vegan butter. Steamed, wilted or sauteed greens offer you all the leafy green nutrition you want without the high energy crunch crunch crunch, you could easily do without on a comfort-foods day. Recipe Link: Tender Kale with Kumquats.

4. Southern Foods.
Ask Paula Deen, she'll remind you that there's no style of cooking that nails 'comfort food' better than Southern style cooking. Cornbread, mashed potatoes, pot pies, black-eyed peas, gravy, biscuits, Cajun rice and mac n cheese, Don't forget the homemade cherry or sweet potato pie for dessert. And if you've been paying attention, you know all these foods can easily be eaten in veganized healthier versions... Recipe Link: Sweet Fresh Corn Cake: Scoop or Loaf.

5. Breakfast Eats
It's ironic how comfort foods like buckwheat blueberry pancakes, oatmeal, scrambled tofu, almond butter bagels and warm baked goods are usually served at breakfast as get-up-and-go foods. Now I'm not saying you should have cinnamon buns for dinner, but scrambled tofu and pasta dinner? Worth a try... Recipe Link: Tofu Scramble Good Morning Pasta.

6. Tea or Hot Cocoa
Sip a cup 'o cocoa (marshmallows optional) or a steamy cup of green or herbal tea. Comforting? Oh yes. Warm your core. Its kinda like an inside out hot bubble bath. All those 'warm milk at bedtime' relaxation-inducing claims are still true for soy, from my experience anyways? Link: Ice Skating and Cocoa Day.

7. One-Pot Meals, aka Stew, Soup and Chili.
I don't own a crock-pot. But my mom did. And for a busy person seeking a comforting, super-easy meal at the end of the day, there is nothing so simple, healthy and divine as a crock pot stew. Ingredients? Try lentils, couscous, quinoa, carrots, celery, soaked beans, tofu, spinach, mushrooms, parsley, bay leaves, pepper, sea salt, fennel, kale, cabbage, potatoes, whole grain pasta, olive oil, veggie broth, herbs, spicy peppers, onions, tomatoes,peas and squash just to name a few possibilities. Recipe Link: Mexican Couscous Power Bowl.

8. Pudding Parfait
Chocolate marshmallow, banana vanilla cream, lemon vanilla or butterscotch maple almond. Photo below shows my Cinna-Vanilla and Spicy Chocolate flavors. Vegan puddings have some amazing flavor opportunities just out there waiting to be experimented with. Warmer than ice cream for dessert, though twice as soft and comfortingly creamy. Want to get crazy gourmet? How about sea salted vanilla passion fruit pudding with an olive oil drizzle and pistachio crumble on top. 'Chocolate pudding' just got boring. Oh and rice pudding (warmed with cinnamon and maple) is a classic comfort sweet for any taste. Recipe Link: Tofu-chino Parfaits.

9. Italian Eats
It's no secret that pasta can be comfort food central. Thus, the may diverse Italian preparations of pasta make it an easy interesting comfort food. Tricks for a healthier pasta: use whole wheat, quinoa, spelt or rice pasta. Limit the amount of olive oil you use by tossing the pasta in a light drizzle before adding all the other ingredients. Fresh veggies and low fat marinara sauce are both delicious and low-calorie if you use more veggies and sauce than you do pasta! Instead of a 80:20 ratio of pasta:sauce/veggies, try a 40:60 ratio. More veggies, less pasta, more nutrients, happier body. A pasta-coma might feel 'comfy' at first, but it loses its charm the next morning. Recipe Link: Squash 'n Spirals Summer Pasta.

10. Cheesiness! Vegan Cheese.
Everything is better with (vegan) cheese. You can turn just about any dish into a comfort food style dish by adding cheese. And vegan cheese can be amazing!!! Melts and all. My two fave brands: Follow Your Heart and the harder to find Daiya Cheese. Recipe Link: Cheesy Dill Potatoes and Brussel Sprouts.

Comforting Meals doesn't end here. Since I'm in a cozy mood, I'll be posting a super duper comforting recipe in the next day. You don't want to miss it. (Insert mmmmm sounds here.)

My vegan-comfort-food Sweet Potato Tofu Hash will warm your bowl and your tummy, for an instant cozy fall night. Blanket and slippers not included.

Home style Hash. My recipe combines maple mashed sweet potatoes, crunchy smashed almonds and shiitake mushrooms with a savory tofu scramble seasoned with an exotic blend of spices like cumin, paprika and saffron. Its packed with fiber, vitamins A and E, protein and stimulating spices - this dish screams "bowl-friendly comfort-food." You can even bring it to a holiday feast - your hash will be a hit! Get the recipe...

Comfy Home or Holiday Hash. If you love braised tofu with a side of mashed potatoes, this is an easy way to comfort-ize your meal. It's bowl-friendly! So curl up on a chilly cozy fall night with a big bowl or this-it's a perfect one-bowl-wonder meal. It would make an amazing holiday side dish too. Forward this recipe to that family member who hosts the big holiday get-together and always asks you "what do you eat, what can I make you that's vegetarian besides salad?" Or better yet, make it and bring it. You'll want the 'chef-hat' credit on this one.

Healthy, Hearty, Happy. The bare bones ingredients scream healthy: local fall sweet potatoes, firm organic tofu, shiitake mushrooms, aromatic flat parsley and even a few raw almonds to add a crunchy texture (and vitamin E). The spices are all incredibly warming and work together to create a complex savory-spicy-sweet flavor. It's cravable.

Sweet Potato Tofu Hash
vegan, makes 4 servings

1 ½ cups cooked sweet potato, diced (1 large potato)
15 ounces firm tofu
½ cup shiitake mushrooms, sliced
1-2 ounces raw almonds
2 tablespoon olive oil
2 tablespoon maple syrup
2 tablespoon coconut or soy milk
1 teaspoon salt
¼ cup parsley, chopped
½-1 teaspoon liquid smoke
2 teaspoon cumin powder
1 tablespoon paprika
pinch of saffron
1 teaspoon fine black pepper
optional: you can easily add scallions or a sweet onion to this dish (just saute about a ½ cup diced into the tofu saute)

Directions:

1. First, you'll prepare the tofu saute (it's similar to a tofu scramble). The tofu will be in crumbles rather than perfect cubes. This allows for a true 'hash' texture. Get all your ingredients out.

2. Cook your sweet potato. I simply toss mine in the microwave for 5 minutes. But for a special holiday feast you may want to bake it in the oven so it gets that nice sticky caramelization. Set aside.

3. Ingredients prep: Chop the raw almonds, leave them whole - I did some chopped and some whole. Since this is a 'hash' I like to still be able to see some of the whole ingredients. It's a hash, not a mash! Slice the mushrooms, chop the parsley and dice the onion (optional ingredient).

4. Turn your stove on med-high. Place your olive oil, 1 tablespoon soy or coconut milk and saffron into a soup pan and wait until it starts to steam and sizzle.

5. Add your mushrooms, onions, almonds and a pinch of your parsley. Saute for a few minutes, until mushrooms have shrunken in size.

6. Add you tofu to the pan. You can either rough chop it into cubes before placing in pan, or simply use a spatula to break the tofu block into 'hash' while it's sauteing in the pan. Just be sure to break it into no larger than grape sized bits.

7. Add the salt, pepper, liquid smoke, cumin and paprika.

8. Saute tofu and veggies for about 3-5 minutes. You want all the seasonings and spices to penetrate the hashed tofu scramble.

9. Midway through your tofu saute, add in 1 tablespoon maple syrup. Keep hashing and sauteing. The edges of the tofu should start to firm up. You don't want mushy tofu. If you have to cover the pan with a lid for a few minutes to cook with a gently braise, do that.

10. Do a taste test of the tofu. It should taste delicious on its own. adjust salt/pepper/oil/sweeteners to you specific tastes. I like mine a little smoky, a little sweet and slightly spicy. I made this again and added in a chopped jalapeno for an intense spiciness! Time to add the sweet potato.

11. Peel the cooked potato and slice it into rough cubes. Add it to your hash on the stove. Also add your last tablespoon of soy/coconut milk, and your last tablespoon of maple syrup. Do a gentle fold of the ingredients. Keep the heat at low-medium and allow the hash to cook for about 2 minutes. Fold every 20 seconds.

12. Turn the heat off. Add your chopped parsley and some more black pepper. Fold the parsley into the hot hash. You want the parsley to get warmed just enough so that the flavor is released, but the leaves are still a bit chewy and crisp.

13. Garnish with parsley. Serve when hot! You can place in a serving dish, cover and it will stay hot for a while-a great feature for holiday feasts and get-togethers.

Notes: You can also substitute one tablespoon of oil with vegan buttery spread, for a more 'buttery' taste.
You can use either maple or agave syrup. I like maple with sweet potatoes and spices.
Another nice flavor add-in would be garlic and or sage.

My @lunchboxbunch twitter profile (which I am proud to say has over 30,000 followers) was recently chosen as a top Wellness Expert on twitter, as part of the 100 Top Health Experts Twitter List. This list of 100 includes doctors, nurses, mental health experts, nutrition and fitness, public health, news and wellness experts. Do the healthy thing and follow the Top 17 wellness tweeters. See them here...

You can read the complete list of 100 Health Experts here, and check out @lunchboxbunch (that's me) featured in the wellness section below:

Wellness

Learn about health and general wellness from these Twitterers.

@LifeScript: LifeScript works to make living healthy practical.
@HealthyStuff: Check out Health Guru for health, fitness, and more.
@carolz_place: Carol is passionate about keeping our world safe and finding natural cures.
@holistic1: @holistic1 is the founder of the Healing Path Holistic Center.
@bewellbuzz: Get the buzz on wellness from @bewellbuzz.
@NaturalHealthEd: Here you’ll find a natural health advocate.
@lunchboxbunch: Learn how to live a healthy, happy life from @lunchboxbunch.
@realwellbeing: Health Wise will help you ind out how to control your health and well being.
@ihealthtube: @ihealthtube will show you how to make natural health work for you.
oneDivineSPIRIT: Dr. Sheryl Mann is a wellness entrepreneur and retired chiropractor.
@MDinfo: Get answers to your personal health questions from experts through @MDinfo.
@JohnsHopkins: Follow this Twitter feed to learn about public health and more from Johns Hopkins University.
@DrAmorWellness: Amor Santiago is a university professor in public health and prevention.
@davesnape: Ask David Snape about health and he’ll send you an answer.
@OrganicFreak: @OrganicFreak is dedicated to creating a healthy, organic lifestyle.
@GHChealth: Learn about natural health and organic living from GHC Health.
@Health_Coach: This coach’s passion is natural healing.

Even our incredible bodies need a little detox assistance sometimes. And feeding your body 'junk' like processed foods and foods high in saturated fat or chemicals, will only put more pressure on your body to speed up the detox systems! Faster! Faster! The more 'junk' that goes in, the more that has to get detoxed out. So why not take a pause, eat good-for-you-foods and let your body get into a deeper state of purification!.

Purifying Foods. Wrapping up part three of my Foods for your Mood Series: Purifying Foods! Hopefully you've checked out the following posts already:

Body Toxins? Detox 101.
Raw Purifying Snacks. Sea Crackers and More.

To close out "Purifying Foods" I'd like to share with you my favorite foods that purify. Check out my Top Ten Purifying Foods...

Top Ten Purifying Foods and Ingredients List

1. Seaweed.
As Ive already mentioned, I am in love with the new "Sea Crackers" I found at made by the "Two Moms in the Raw" brand. Delicious and healthy. Seaweed is a fabulous detox food because it contains a plethora of vital minerals and nutrients from the sea. Some experts even believe that seaweed has the power to remove body harming toxins: "Sea vegetation contains compounds which bind with and remove toxins from water, the tissues of animals and humans." -source
Sea vegetables known as "Brown Algae" have been shown to have purifying properties.

2. Garlic.
Garlic is known as a blood purifier. It has also been said to have powerful detox properties. Garlic is also known as a natural cholesterol lowering supplement. Some raw foodies will actually chew raw garlic as a snack.

3. Apple Cider Vinegar.
Long used for its purifying properties, apple cider vinegar is a natural way to purify your body. Bragg's Apple Cider Vinegar has become quite popular in the past decade. Bragg's says the benefits of its apple cider vinegar include: "Rich in enzymes & potassium. Support a healthy immune system. Helps control weight. Promotes digestion & ph Balance. Helps soothe dry throats. Helps remove body sludge toxins" One method is to drink a tablespoon of apc in the morning as a cleansing to your digestive system. Braggs ingredients state: "Certified Bragg Organic Raw Apple Cider Vinegar is unfiltered, unheated, unpasteurized and 5% acidity. Contains the amazing Mother of Vinegar which occurs naturally as strand-like enzymes of connected protein molecules."

4. Spirulina.
I am a big fan of spirulina. Read my Spirulina facts post here. Spirulina Blueberry smoothies from Organic Avenue in NYC are soothing and energizing, The sprulina contains many nutrients and can boost nutrition during a detox phase.

5. Raw Fruits and Veggies-High Fiber.
Raw fruits and veggies are by far the BEST purifying foods out there. Fiber is incredibly cleansing to you digestive system. Produce that is raw and high in fiber will certainly assist your body in its natural detoxification processes. Examples of fruits and veggies that are high in fiber and nutrients include: spinach, apples, oranges, citrus, carrots, kale, papaya, bananas, pineapple, figs, romaine, watercress, parsley, arugula, blackberries, blueberries and strawberries...just to name a few.

6. Apples.
I am separating apples as a special purifying food. Apples contain high amounts of pectin and fiber. This is a perfect de-tox combo to digest. Always try to choose organic apples. And always eat the skin-that's where most the vitamins are hiding!

7. Cayenne and Ginger.
Add a sprinkle of cayenne to your juice or smoothie and you will get an instant warming sensation. The spicy kick will jump start your metabolism-even if just a little bit. Stimulating foods and ingredients like ginger, cayenne and pepper are all great for detox and purification.

8. Lemon Juice.
Lemon juice is similar to apple cider vinegar for purification. The acidity helps to purify and cleanse the colon, while the acid helps to break up any food, toxins or nutrients hanging out in your digestive system. Adding a squeeze of lemon to your tea in the morning, or even to a warm glass of water first thing in the morning is a good way to use lemon as a detox aid. And if you are really brave-try a lemon-apple-cayenne-ginger juice first thing in the morning. Super stimulating (and yummy).

9. Grapefruit.
Another favorite detox food of mine is grapefruit. It's packed with fiber-yes I eat that white stuff just beneath the rind. It's deliciously sweet and tangy. And it has a nice dose of nutrients, especially vitamin c. I adore grapefruit, arugula, fennel salads with a lemon/olive oil vinaigrette. A bit of fresh black pepper on top and I'm set!

10. Probiotics and Yogurt.
Whenever you are taking extra steps to detox your body of toxins and sweep away some of that bad bacteria in your colon, you have to remember that the more good bacteria you have the better off you are. I highly recommend finding a really yummy brand of soy yogurt that you like and can get in the habit of eating daily. And if you don't mind spending a few extra bucks, Bio-K Plus is an amazing brand with dairy-free soy yogurt shots. It is the most powerful vegan yogurt shot on the market. I buy mine at Whole Foods. You can also take supplements, but I personally hate popping pills unless its completely necessary.

BONUS #11 Raw Foods. Choose raw foods for detox. Raw fresh pressed juices and smoothies (like the blueberry-spirulina smoothie pictured above) are fabulous. Choose raw nuts and seeds over roasted. Choose live raw salads instead of cooked veggies. Going raw for a few days will boost the live enzymes in your system, give you a lot of cleansing natural fiber and give you energy. Eating raw foods 100% of the time is incredibly difficult (I certainly could never do it) but for a few days or weeks, it's certainly worth the effort.

Those are just a few of my favorite detox foods. Do you have any to add I'd love to hear them!

And stay tuned for the last part of the Foods for your Mood Series: Comforting Foods. It will be a comfort-food-fest! All healthy or course. I'm especially excited about my new recipe called "Sweet Potato Tofu Hash". Comfort food indeed!

Raw snacks are the best! After munching 100% raw snacks I always feel full or energy and just plain great. (Like the awesome Raw Pesto Sea Crackers and Live Hummus snack I ate today.) Raw snacks rank super-high on the yummy-ness scale, but only if you know which brands to grab and which to avoid. Here's a little advice and a product review for Two Moms in the Raw Sea Crackers...

OLD and OA. Two of my favorite raw snack retailers are in NYC: One Lucky Duck, part of the raw foodie restaurant Pure Food and Wine. And Organic Avenue, a raw foodie haven on the lower east side. Both retailers provide cravable and ravable fresh raw eats (food and juices) daily, but they also have several packaged raw snacks on hand as well. And guess what, most of their packaged snack products are available for shipment to your doorstep. OLD has an awesome snack sampler pack filled with assorted raw treats and goodies. (click the 'snacks' image to enter OLD online store.) A must for anyone starting to experiment with raw snacks. Click here and you'll get a Free Snack Sample with your OLD order.

And FYI, One Lucky Duck's famous raw vegan Mallomar dessert is one of the foods on the Vegan's Hundred food list. They are that good...

OLD's Cheese-y Quackers:

See my review of One Lucky Duck's Cheese-y Quackers here. They are better than any cheese crackers you will ever try!

Another FYI, the live raw hummus in the title image is from Organic Avenue. It rocks!....

Why Raw? Whenever I'm looking to 'detox' my body or toxins and get back on track with my diet, I'll reach for raw foods. Raw foods provide optimal nutrition and since most of the food enzymes are still in tact, your body will be able to break down and take in the nutrients faster.

Two Moms in the Raw Sea Crackers. I'm always discovering new raw products at both O.L.D and O.A. Like these delicious Sea Crackers from the Two Moms in the Raw brand. Here is my product review...

Product Review: Two Moms in the Raw, Pesto Sea Cracker

Shelf Appeal: Adorable high quality resealable bag. Love the vegan certified, kosher, natural food certified and Colorado product logos on the label. Clearly states that the product is gluten-free with no added sugars or oils. Great label signage. Honestly, when I saw the product in the baggie window, I was scared. I've had a few bad flax seed chips in my day ans this one looked super grainy. But I decided to give it a shot anyways...glad I did!.

Label Check: In a 6 gram serving there are 30 calories, 2.5 grams of unsaturated fat, 1 gram of protein and 2 carbs. 1 gram of fiber and 20 mg sodium. The product is vegan, gluten free, kosher, organic, raw, dairy-free and wheat-free. 20 servings per bag. Although I must admit I finished the bag in about 4 separate 'servings' for myself. So in each hefty serving I had there were about 150 calories. Nothing but good stuff in here: organic flax seeds, pine nuts, herbs, spices, garlic, kombu and sea salt. 40% RDA of iron per 600 total-calories bag. Healthy? yes.

Taste Test: I was scared. Lots of flaxseeds, and I've had bad flax chips before. But OMG these were off the board delicious. Light, crispy, flavorful, salty, nutty and the pesto flavor was boldly divine. I handed one cracker to my seed-fearful husband and he groaned in dis-belief of the yummy taste. He stuck his hand out for more. Even he LOVED them, and I realized I was going to have to share this bag with him. I can't wait to try the other flavors: garden herb and tomato basil.

Price Check: I bought my bag for $11.95. I know, I know. It's a little nutso expensive, if you compare it to the $1.95 bag of potato chips you're used to buying. But I was dying to try this specialty product and thus was happy to pay the twelve bucks to do so. My later online price research showed me that you can buy these sea crackers for $7 a bag on the TMITR website. yes!

Last Word: If you think you know 'raw snacks' and haven't tried these, you have NO IDEA what you are missing. Dip them in some raw hummus and look at you, you're a regular raw foodie-loving every bite of it!!

Links:
One Lucky Duck: EAT RAW LIVE LONG
Organic Avenue NYC: OA
Two Moms in the Raw: TMITR

...Read about One Lucky Duck's famous Raw Mallomar dessert: enter raw vegan bliss.

More Yummy Photos:
Fresh Raw Blueberry Spirulina juice from Organic Avenue:

Wrapping of part two of my Foods for Your Mood mini-series: Energizing Foods! Instead of posting a list of energizing recipes as I usually do, I've decided to give you four days of "Energizing Menus" as examples of how I like to eat for energy! Tons of energy-boosting recipe links in this post.

In case you missed it: part one of this series was "Calming Foods" and coming up will be "Purifying Foods" and "Comforting Foods". Series Schedule.

When and How you Eat Matters. When seeking an energizing meal plan it is important to note that when and how you eat is just as important as what you eat. For instance, if you ate your entire days worth of food at 10am and 7pm only, instead of breaking it into mini-meals, your energy level might suffer.

Hopefully you've already read my "Ultimate Energy Foods Guide" and now you are ready to take a look at these Energizing Menus...

Foods for Your Mood: Energizing Menus.
*Note that this is an example diet of how I eat for energy, your dietary needs may vary so always consult with your own doctor or dietitian.

DAY ONE

Upon Rising: Handful of raw cashews and glass of tea or fresh juice
Breakfast: Super Enzyme Banana Pineapple Smoothie with protein powder added or 1-2 vegan sausage patties for protein
Mid-Morning Snack: Pop Quiz Toast-Ups (any nut butter and fruit combo)
Lunch: Fennel Arugula Citrus Salad with 1 cup of edamame soy beans and sunflower seeds added (slice of sprouted grain bread optional)
Afternoon Snack: "My Glass is Greener" Green Juice (add some ambrosia-style trail mix if extra hungry)
Dinner: Sweet Potato Mash with Lemon Pepper Tempeh Cubes side of Crunchy Cool Jicama Slaw
Bedtime Munchie: One Nutty Peanut Butter Brown Cookie

DAY TWO

Upon Rising: coconut water or fresh-pressed nut milk
Breakfast: Surfer Sunrise Golden Fruit Salad, Goji Berry Chai and almond butter/maple syrup spread on a whole grain bagel or toast
Mid-Morning Snack: raw almonds and dried blueberries
Lunch: Lemon Peppered Pasta Salad with lemon-pepper braised tofu cubes tossed in. Small side of avocado Beet Pea Shoot Salad.
Afternoon Snack: fresh fruit, your choice
Dinner: Quinoa Paella with a side salad of Ginger Citrus Napa Cabbage Slaw
Bedtime Munchie: Sweet Orange Cherry Poppy seed Loaf with Chamomile tea or coconut water

DAY THREE

Upon Rising: Kumquat Mandarin Sunrise juice and 5 raw cashews or brazil nuts
Breakfast: Saffron Scented Tofu Scramble, with raw chopped tomatoes and peppers on top. Sprouted grain toast on side-optional.
Mid-Morning Snack: organic apple
Lunch: Veggie Stack Sandwich with water or green tea, a few raw nuts on side
Afternoon Snack: Kitchen Sink Granola Bar
Dinner: A few triangles of my Sweet and Sassy Sweet Potato Pockets. Side salad with raw veggies, nuts and seeds tossed in and a few tempeh cubes tossed on top.
Bedtime Munchie: Zesty Lemon Custard bar

DAY FOUR

Upon Rising: Morning Melon Bowl or Papaya Lime Bowl
Breakfast:Fuyu Cream Crusty and Spicy Goji Chai Tea
Mid-Morning Snack: 1 organic orange and a hefty handful of raw walnuts
Lunch: Double Fruit Enzyme Smoothie with Bullseye Spiral Wraps
Afternoon Snack: A big bowl of veggie sticks and a few whole grain tortilla chips with Vegan Ranch Dressing Dip
Dinner: Fiesta Jalapeno Spicy Carrot Ginger Soup with Salsa Verde Guac/blue chips and a side of black beans and Tomato Mexican Rice.
Bedtime Munchie: Chai Berry Short Cup

Crisp, refreshing, tart and tangy green juice pairs perfectly with a sweet and sassy mix of gourmet dried fruit, raw almonds and exotic seeds. Delicious, and oh so healthy.

Got Energy? Craving a healthy energizing snack that you can eat at home, work, school or even on the go? Try my perfect energizing pair: "My Glass is Greener..." green juice paired with Russ and Daughters "Ambrosia" trail mix. Ambrosia is a special Russ and Daughters trail mix that Martha Stewart asked them to make for one of her holiday parties. They've been making it ever since. And it doesn't get any more refreshing than my favorite green juice recipe. Energy...included!...

The Glass isn't Green. This is my green juice in a clear glass. Yes the green pops into a refreshing juicy green color making the glass appear as a green opaque color. But the green comes from the many nutrient-rich green ingredients including spinach, wheat grass, parsley, green apple and mint. Nothing too heavy, no muddy flavors. Just fresh juicy ingredients with complimenting flavors. Green juice never tasted so pure.

Martha's Ambrosia. You're in luck if are dying to try a few of Russ and Daughters delicious fruit and nut mixes. (However, the ambrosia mix is only available in-store or in the special Martha's Faves gift package.) Or you could call their store and beg to have it shipped...they are pretty nice in there and would probably hook you up. Martha's Ambrosia mix is spot-on. (No surprise.) Check out the wide selection of goodies you can buy online--shipped to your doorstep. And if you are in NYC, Russ and Daughters is a must visit!Russ online Store. Martha's Ambrosia Mix is available in the "Martha's Faves" package. (Not vegan)

Now onto my green juice recipe...

"My Glass is Greener..." Fresh Juice
vegan, serves 1-2
*at-home juicer required

1 cup fresh pineapple, chopped
2 cups spinach, washed and still damp
¼ cup parsley, washed and still damp
½ lemon
1 medium green apple
1 tablespoon ginger, peeled and chopped
optional:
2 tablespoon mint leaves
½ grapefruit, peeled and de-seeded.
'Lighter Version' mix with 1 cup ice cold coconut water.

Directions:

1. Juice the lemon and set aside. I'm not a fan of juicing the seeds because they can be quite bitter. Just bite one and you'll probably agree.

2. Slice green apple into juicer-able chunks. Seeds can be juiced here.

3. Turn on juicer, juice all the greens first. Then juice the fruit. By juicing the more fibrous ingredients first, you'll be sure that they won't get stuck in the machine, and rather juiced through by the high-liquid ingredients that come after it. It's basic order-or-operations juicer-style. Dry first, liquid after. You can even alternate dry, wet, dry, wet. I go: spinach, wheat grass, some apple, parsley, some pineapple, ginger, rest of apple, rest of pineapple, lemon juice. (I'll add grapefruit if I'm in a sweet-tart mood and mint, if I'm in a minty mood)

4. Add your lemon juice to the juicer last to juice it through, or simply pour in your lemon juice. If you are going for the 'lighter version' add your 1 cup of coconut water.

5. Pour and drink right away, or pour into a seal able container for later consumption.

Who wants more energy? I think I know your answer.

Part two of my "Foods for your Mood" mini-series: Energizing Foods! Here is my ultimate guide to foods that energize.

"And what is a man without energy? Nothing - nothing at all." -Mark Twain
(more awesome energy quotes at the end of this post.)

Why Energy? Occasional fatigue is an unavoidable fact of life. Some of us get tired from over-using our bodies and some of us get tired because we aren't challenging our bodies enough! (I call that couch-potato-fatigue.) Reality Check: Taking care of yourself isn't easy. Committing to a lifestyle of wellness takes time, energy and persistence. But when you take care of yourself you have more energy, and when you have more energy it's easier to take care of yourself. Slacking off on wellness will only leave you feeling extra-fatigued. One natural way to 'get energized' is to include energizing foods in your diet. Ahead, find out just what an "energizing" food is, see my list and get a few cool energizing quotes...

Busy as a Bee??? Feed yourself well, fuel your day!

What is an "Energizing" Food? Great question. 'Energizing' foods provide a quick energy boost from high quality carbohydrates. Low quality simple carbs like white table sugar may give you an immediate energy jolt, but in a little while you'll be 'crashing' and craving more sugar. Don't make this mistake. Instead, it's important to choose high quality nutrient-dense carbs like fresh fruits and fruit juice. Then add healthy fats and lean protein to your 'energy snack' to give you long-lasting energy.

Healthy fats include foods like raw nuts and nut butters.

Lean vegan protein also come from nuts, beans, whole grains and soy or hemp products. Just to name a few...

"Energizing foods" have a bit of edge, punch, pizazz! To start a busy day, you don't want to be eating a giant warm creamy bowl of oatmeal-stuffed with moist warm fruit and nuts and toast with jam on the side. Healthy ingredients-yes, but anything too heavy or 'comfort-inducing' may leave you wanting a nap rather than a jog.

Live Raw Foods. My favorite types of energizing foods are those that are live and raw. Foods like raw (not roasted) nuts, fresh organic fruit, veggies and seeds all contain live enzymes and will be easier for your body to break them down into energy-yielding calories. This is important: The faster your body breaks down your food, the faster it enters your bloodstream to provide you ENERGY! The best example...if you are going for nuts: choose raw instead of roasted. If you are going for juice: choose fresh-pressed rather than 'been sitting around on a store shelf for a week' juice.

Energizing Food Keywords. Sweet, spicy (see #9 below), crunchy, pizazz, tart, tangy, light, liquid, clear, hydrating, cooling, enzyme-containing, LIVE, raw, and nutrient-dense are all good keywords for 'energizing foods.'

What to Avoid. Avoid foods that are big-portioned, have a high ratio of carbs compared to fats and proteins (however, fruit is an exception here.) When choosing a high-carb snack make sure it has fiber, fat and/or protein included. Nix caffeine from coffee and espresso. Stick to tea if possible. Nix the alcohol. Drop the low-quality simple sugars (remember the crash and burn effect). i.e. candy and processed snack-carbs. Stay far away from bad for you fats like greasy fried foods or heavy high carb entrees. Big bowls of pasta, thick-crust pizza, big veggie burgers and other big-meal types should be avoided until the end of the day. And FYI, you can still eat a 'big breakfast' or 'hearty lunch' without triggering a nap session-just choose wisely. Overall, try not to over-exert your digestive system. Small meals throughout the day will keep your blood sugar up. Balancing your blood sugar levels throughout the day is a key to energy success! If they drop too low, so will your energy.

Notable Energizing Nutrients.

Vitamin B12 is essential to being energized! It can be tricky for vegans to get B12, so including B12 fortified soy, hemp or other non-dairy milks or taking a supplement can be a good idea. Talk to your doctor. "Vitamin B-12 is a water-soluble B vitamin that helps transform fats and proteins from foods into energy and works with folic acid to produce normal red blood cells. An adequate supply of vitamin B-12 is also necessary for normal neurological function." -MSN Health

Vitamin C has been known to enhance endurance. Vitamin C is an easy vitamin to find. Many fresh fruits and veggies contain vitamin C. "This antioxidant improves the body's ability to absorb iron, which helps fight off anemia-related fatigue. Getting 250 to 500 milligrams of this vitamin two times per day may help reduce the symptoms of chronic fatigue by enhancing endurance and immunity, according to the University of Maryland's Medical Center (UMMC)." -AOLHealth

OMEGAS. Omega fatty acids have been shown to ward off depression, which can lead to fatigue. Foods like walnuts and flax seeds are great vegan options for omega nutrients. Flax seed oil is easy to add to a smoothie or juice.

Electrolytes for Hydration. Electrolytes aid in keeping your body hydrated. Staying hydrated is a very important part of fighting fatigue. Studies have shown that a dehydrated body is less productive than a fully hydrated one. Even a dehydration level of as little as 1% can have an effect on your energy level. "At 2% dehydration physical performance levels decrease 5-10%; at over 4% dehydration, physical performance levels decrease 20-40%." -Clark Elliot, Work Practice Consultant.

So here is my list of Energizing Foods, including a very brief reason as to why I find them 'energizing'. A few of these foods will be featured in recipes later today.

Energizing Foods List

1. Coconut Water
The best energizing-hydration-inducing beverage around. Contains electrolytes and a small amount of natural sugar to keep you hydrated and energized. A must for sports activities. It really is nature's sports drink. Learn more here.

2. Fresh-Pressed Juice
Juice contains high quality natural carbs that are easily accessible to the body. Juice also contains vitamins and minerals. However, not all juice is created equal. Choose fresh pressed LIVE raw juice that has not been pasteurized, for optimal energizing qualities. More enzymes in live juice. If you haven't invested in a juicer...what are you waiting for?! More about the 'fresh OJ rule' here. My at-home juicing 101, juicer advice here.

3. Fresh Fruit
Fruit is great because it contains everything that's in fresh juice, but as a bonus, it contains fiber. It is also more portable than fresh juice. Take an orange or apple to work and it stays LIVE and raw until you are ready to eat it. The fiber will assist in slowing down the absorption of sugars to give you a longer lasting 'energy high'.

4. Raw Nuts and Seeds
I love adding a handful of raw nuts or seeds to my morning juice snack. True, nuts (which are mostly fat and protein) won't necessarily give me a boost of 'instant energy' but they will help slow down that fruit juice and give me a longer-lasting energy buzz. Plus since my nuts are raw, all those nut and seed enzymes are still in tact. Nuts and seeds also contain a plethora of fatigue fighting nutrients like B vitamins, protein and omegas. My fave nuts and seeds for energy are: almonds, cashews, walnuts, Brazil nuts and sunflower seeds.

5. Leafy Greens and 'Green Juice'
It's pretty hard to find a food with more bang for your calorie buck than dark leafy greens. They contain an enormous amount of nutrients for very few calories. Spinach, mache, arugula, watercress, parsley, romaine, wheat grass and dandelion greens can all provide you with energy-boosting enzymes, vitamins and minerals. But since you'd have to eat quite a big salad to get any heavy duty carbs, many wellness foodies have become obsessed with 'green juice'. Green juice may contain 100% juiced greens, or a combination of fruit juices and green juices. Energy-high juice=green juice! A good example of green juice is One Lucky Duck NYC's 'Swan Juice' which contains cucumber, spinach, dandelion, pear, grapefruit, tarragon, spearmint, yuzu. It's awe-some.

6. Nut, Bean and Seed Milks-Fresh Pressed
If you have a store or cafe in your town that makes fresh pressed nut/bean/seed milks, consider yourself lucky. Why? Because the process of making at-home non-dairy milks is very tricky. As I recently discovered. But there is something incredibly energizing about fresh-pressed milks. Almond and hemp milk are amazing. Fresh soy milk is a must-try. These milks contain a tinge of fiber, solid protein, some carbs, healthy fats and a lot of delicious taste. Long-lasting liquid energy, protein included. Bonus: They usually contain a natural sweetener like maple, brown rice or agave syrup to add to the quick-energy carbs.

7. Smoothies
Smoothies are definitely a great energy food. They are easy to customize to contain that delicate energy-yielding combo of fat-carbs-protein. Simply add in a few nuts, flax seeds or healthy oils for healthy fat content. Simply add your fruit juices for carbs. Frozen fruit for fiber and carbs. And you can add in non-dairy milks or vegan supplements for as much protein as your body craves. I love to end a workout with a giant smoothie, but I'll drink coconut water before and after my activity.

Grab my iPhone Smoothies! App and you'll have vegan smoothie recipes at your fingertips where ever you go!

8. Tea
We all love a little caffeine buzz right? Well take it from this former soy-latte-addict, there is no caffeine buzz better than a tea buzz! Yes, really. Caffeine from coffee (especially if it's Starbucks high-caffeine coffee) can give your body a hand-shaking jolt of energy, but leave you crashing in a few hours. What do you do then? Get more coffee of course! It's an unhealthy never-ending cycle of caffeine want and need. If you drink more than two cups of coffee a day and are still telling yourself you aren't addicted, you need to wake up...and smell the coffee. I challenge you to switch your coffee beverage for a 'chai' for just one week and see how you feel. I did it and have been a 'chai' fan ever since. I haven't had a coffee from Starbucks in about a year. And I used to be a 2 venti lattes a day girl. (Never again.)

Starbucks Venti Chai: 120 mg caffeine
Starbucks Venti Coffee: 415 mg caffeine

9. Warming Herbs, Spices. Spicy Foods.
Ginger, cayenne, mint and cinnamon are just a few ingredients that you can add toyour diet to stimulate your body. These ingredients are warming, stimulating and 'perk your body up'. Studies have shown that 'spicy foods' can actually have many benefits-including increasing your metabolism for a short period of time. Burning more fuel, means more energy in your tank. Check out my full list of perk-you-up-foods.

10. Sleep!
So sleep isn't a food, but it's so incredibly important to your energy levels that I had to stick it on the list. Without an adequate amount of high-quality sleep, it really doesn't matter what you eat. (Not really, but you get the idea). Fact: Napping is not only OK for adults, but incredibly good-for-you! I am such a believer in naps. I think every office building, school or college should have designated napping rooms with rentable clean pillows, blankets and light/sound therapy. It would sure beat those 4pm naps in the school library or that bit of shut-eye at your desk. Take a Power Nap: "The Benefit of a Power Nap: Studies show that 20 minutes of sleep in the afternoon provides more rest than 20 minutes more sleep in the morning (though the last two hours of morning sleep have special benefits of their own). The body seems to be designed for this, as most people’s bodies naturally become more tired in the afternoon, about 8 hours after we wake up." -Elizabeth Scott, M.S.

Stay tuned for Energizing Recipes...

A few fun "Energy" Quotes:

"A leader has the vision and conviction that a dream can be achieved. He inspires the power and energy to get it done." -Ralph Lauren

"The more you lose yourself in something bigger than yourself, the more energy you will have." -Norman Vincent Peale

"Passion is energy. Feel the power that comes from focusing on what excites you.” -Oprah Winfrey

"The first requisite for success is the ability to apply your physical and mental energies to one problem incessantly without growing weary." -Thomas A. Edison

"The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results." -Anthony Robbins

"Genius is that energy which collects, combines, amplifies, and animates." -
Samuel Johnson

"Don’t hold to anger, hurt or pain. They steal your energy and keep you from love.” -Vincent Van Gogh

"Most people spend more time and energy going around problems than in trying to solve them." -Henry Ford

Sebastien-Roch Nicolas De Chamfort"A person of intellect without energy added to it; is a failure." -Sebastien-Roch Nicolas De Chamfort

"Most people never run far enough on their first wind to find out they’ve got a second. Give your dreams all you’ve got and you’ll be amazed at the energy that comes out of you." -William James

Energy Quotes source: EnightenYourDay