Veggie Tales :: Lesson One, Breakfast

Over the course of the past few weeks, I have had an increasing amount of people asking me for suggestions or ideas to move towards a more vegetarian based diet.  I want to be clear, in explaining that while I eat a vegetarian diet, I also tend to eat food that is clean and not processed (most of the time :)  There was a time in my life, as a vegetarian, that I ate a not so healthy vegetarian diet.

The question I am asked the most is "are you vegan?"  My answer mostly is that I do not label myself anything.  I am me, and the diet that I follow is one that is mindful and nourishing to my body.  I have never been a skinny chick.  Most of my life consisted of wishing for a tinier frame, a smaller waistline, not so broad shoulders, etc etc, but that is not me.  There are times I eat dairy because that is what my body is asking for, but most times it is not what it prefers.  I have issues with the dairy industry so there are many restrictions that I do consider prior to eating dairy (please see my egg post for that subject).  For the most part, however, I eat mindfully, for me, and for the animals that may be providing me with the food.  What I can ask you is to do the same.  I promise, what it does for your mind and your body far outweighs what any fad diet will give you.  This is a lifestyle, not something that will change you overnight.

Life really changed for me when I began to view food differently.  Food to me is incredibly special, for without it we cannot live.  I love learning about what different foods can do for my body and my health.  I love cooking a meal, offering it spiritually as a gift, and then enjoying it with other people.  Food makes me happy and gives me life.

With people asking me for suggestions, I thought it would be helpful to give you some recipes of things I eat throughout the day.  I try and post one photo a day of a meal I am eating, but I know you all want recipes.  Working on that :)

So let's start with breakfast!!

Tip #1: Do not skip breakfast, no matter what.
Tip #2: Eat carbs and fats early, so your body receives them and they can help you function throughout the day.
Tip #3: Plan, otherwise mornings get crazy and we either grab something unhealthy or not at all
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Smoothies!

1 cup milk choice
1/2 banana
1/2 cup organic frozen berries
1 cup spinach or kale
Choice of Protein Powder
**I use Nutiva Hemp Seed Protein or Aloha Protein, please make sure your protein powders are made from pure and healthy ingredients.  Protein Powders easy hide nasty ingredients.  It is important we know what is going into our bodies.  I follow the rule that if I cannot pronounce something, I do not eat it.   You can check my blog on this as well here.

Add ins for smoothies--these are ingredients that I use as I feel I need them.  The benefits that I use them for are listed.

Maca Powder: Maca Root has a great affect for those with hormone imbalances.  As I breast fed, and after our transition without, my body needed some resetting so Maca Powder was beneficial.  It also is an immune booster as it a natural antioxidant.  Some other benefits are increased energy, mood, and memory.

Cacao Powder: Cacao nibs, different from Cocoa, has incredible benefits, and it tastes great too!  I add this into all of my smoothies.  I use it as an iron and immune booster.  Cacao has 40 times the antioxidants that blueberries have!  It is also really high in calcium which is great for your bone health.

Flax Seeds: are a high fiber super food!  They help with digestive issues, which I've always had, and gut health.  They are high in Omega 3's and antioxidants

Brazil Nuts: I eat two a day, whether thrown in my smoothie or in my mouth while making a smoothie.  Brazil Nuts are very high in selenium, which helps with inflammation and mood!  Also, it helps with fighting free radical damage.

Nut Butter: benefits include happiness and happiness, and a little more happiness.  Who doesn't love all kinds of nut butters.

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Avocado Toast

Another option for breakfast when I do not have a smoothie is Avocado Toast.  I could eat this every day for every meal I love it so much.  It is so versatile.  Avocado's have such great health benefits. Avocados have more potassium than bananas, are loaded with fiber, and very high in protein.  I know, crazy right, vegetables do have protein too!

One of the greatest thing about Avocados is they are high in what's called Oleic Acid.  Oleic Acid
(a monounsaturated fat) helps the brain function and improves memory.  Learn more about avocados and oleic acid in Dr. Axe's article.

For the toast

Bread of choice, I use either Dave's Killer Bread or a Bagel of Choice.
**Tip for bread: when buying bread try squeezing the loaf together.  If it smushes easily, try and find something with more strength to it.  Your bread should be full of great nutrients that don't smush easily.  Also, your bread should go bad within a week or so.  If it is not, that should be telling you something.

Smash Avocado and spread right on that bread

Toppings:

Ghee: I use ghee under the avocado for more benefits of a healthy digestive system.  I have a sensitivity to lactose, so ghee rids of that.  Also, if your body struggles with absorbing Vitamin A, like those with a gluten allergy, ghee helps to absorb Vitamin A.  Also, has a lot of Vitamin E for those that try and stay out of the sun like me :)

Trader Joes Everything Seasoning:  this seasoning is, well, EVERYTHING!

Mustard: might sound weird, and it is, but it is soooo good

Hot Sauce

Peanut Butter: because of happiness

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Oatmeal

You either like it or you don't.  But if you don't I challenge you to try it with some different stuff in it. I always boil it with cashew milk, because I don't like it with just water.  Also, buy plain oats, and not the packaged oatmeal, which has a ton of added sugar.

Add Ins

Ghee--I use the Vanilla Ghee for this one :)

Vanilla

Fruit

Nuts

Cinnamon

Coconut Oil

Coconut


Please comment if you have any questions!

Understanding Egg Labels

So as a former vegan it was a tough decision for me to start eating eggs again.  When I made the decision I was facing some health issues that were a result of my lack of protein and my acupuncturist was strongly suggesting that I either drink bone broth or add meat and/or eggs into my diet.  For those vegans out there, you will understand the sense of anxiousness that I felt.  I knew however that I once enjoyed eggs, unlike meat, and that if I was going to make it change it could be here.

I began to do my own research on eggs and what to buy so that I would feel more comfortable purchasing eggs.  This might have been a bad idea, but overall it opened my eyes to the food industry and the labels that are so incredibly misleading.

I am not sure if those reading this have ever watched any documentaries or read about how chickens are treated in order for us to get eggs and meat from them, however most American ways are absolutely terrifying and inhumane.  I highly suggest becoming more aware about the meat industry without becoming overpowering with my beliefs.

So anyway, I wanted to provide you a list of labels and what they actually mean (in my terms),

Cage Free--so this is what I immediately began to buy.  I knew that "cages" were the problem and I could not imagine eating eggs that came from a chicken that was only given about 8-12 inches of room to move around.  But please listen, Cage Free, DOES NOT mean the chickens are able to roam free as they should be.  This just means they are not in a cage, but rather a large industrial barn, called an aviary, that still limits them to space.  The conditions of these barns are not sanitary and the chickens live among each others feces.  It is disgusting to think about.   They have about one square foot a bird.  More than 11 percent of cage free birds die, predominantly from pecking of other chickens.  Imagine that life.

Image: The Seattle Times

Hormone Free, or No Hormones--it is actually illegal to give chickens hormones so I am unsure why this is even a label.  Basically it is telling you that your chicken was not illegally poisoned.

Free Range--free range means that chickens are not subjected to cages and have access to outdoors.  However, by outdoors the typical access means some sort of outdoor space, such as a porch or screened in area that is accessible by small doors from the aviary.  When I think of Free Range I want to think of chickens roaming free.  This is not necessarily the case and I find this label the most misleading in my mind.

Vegetarian Diet--also super misleading.  Ignorantly, I used to think, oh awesome they are just like me.  Chickens are omnivores, not herbivores, so I am also unsure why this would be seen as a good thing, or even a purpose for a label at all.  Chickens should be eating worms and other insects for a natural way of living, not a diet of corn fortified with amino acids.

Pasture Raised--this means exactly what it says, that chickens are pasture raised, and they also have access to a barn.  This is the type of egg, that when concerned with the humanity of birds, we should be eating.  It is the most natural state for the chickens.  And while it comes for at a higher price, isn't it worth the extra money to know that you have held a little more compassion for the animal that has given his life for your nutrition.

Image: Organic Producer Mag

This all makes me sad to think about, and makes me question again my consumption of eggs.  But I know for me right now this is working for my body.  While I certainly limit my consumption of eggs, at least those that I do, I know they are pasture raised and treated "subjectively" as they should be in this life.

Thank you chickens.


 

A Veggie Ma ~ Easy Peasy Veggie Burgers

2 cups sweet potato, steamed
1 cup Japanese sweet potato, steamed
1/2 cup steamed broccoli
1 can of organic cannelli beans (low sodium if canned)
1/2 cup cooked lentils
1/4 cup sliced yellow onion
1 cup organic brown rice, cooked
2 tbsp of coconut flour
1 tbsp of flax seeds
1 tbsp nutritional yeast


Mash potatoes and cannelli beans to make combination into a paste.  Add lentils and rest of ingredients and mix together.  Make sure ingredients are well mixed ensuring flour gets throughout.  With such little flour it is important to make it spread.

Create patties with mixture

Bake at 375 degrees for a half hour, flipping in between.

**everything in this recipe is already cooked, so use your judgement
on how well done  you would like your burgers.

ENJOY!

ButterNut Mac and Cheese

This Mac and Cheese will now become a permanent staple in my house.  So completely in love.  This recipe is so warm and comforting and if I must say, addicting!  Enjoy.

For Cheese Sauce

1/2 Butternut Squash (Whole) or 1.5 cups

1/2 Yellow Onion

1/4 cup water

1/4 cup cashews (soaked overnight or in hot water for an hour)

1 tbsp lemon juice

1 tbsp Nutritional Yeast

1 tsp of Trader Joes Dijon Mustard, or any other mustard

1/4 tsp of garlic powder

1/8 tsp of black pepper

1/8 tsp of paprika

1/8 tsp of tumeric

Add Butternut Squash and Onion to large saucepan and fill about 2 inches above the vegetables with water.  Boil Veggies until they are soft and ready to eat.  

Add Butternut Squash, Onion, and all other ingredients to a high speed blender or food processor.  Do not forget the 1/4 cup of water.  

Tip: Save water by using boiled water or water from cashew soak to the blender

Blend and Done.

For pasta:

Use your favorite pasta.  Macaroni noodles are usually suggested for Mac and Cheese, however my son prefers the noodles to be bigger so he can practice using his fork.

My new favorite pasta is Banzo's Chickpea Pasta.  I typically do not use gluten free pasta or any other pasta that is not the real stuff however, my life has been changed.  Banzo did it for me.  I am hooked. 

Additions:

You can feel free to add whatever additions you crave when making mac and cheese.  I wanted to make this more of a full meal rather than a side dish so I added Spinach, Diced Tomatoes, and Eggplant.  Delish! 

Get Your Health On :: Deodorant Edition

Be aware what you are putting into your body.  Your body.  The one that is different from everyone else's.  We all have a unique make up, genetically, physically, and especially mentally.  Remember that your body, individually, is important to pay attention to.

My body certainly has a need for very specific attention to what is being put onto my skin.  My family has unfortunately has been hit far too many times with the diagnosis of breast cancer and melanoma.  While I certainly love to bake myself in the sun, I know it is not okay for me.  Instead of seeing how dark I can get in the summer, I am now interested in treating my skin with respect, a respect that is needed for me to actually keep living.  So I maintain my beautiful white skin all year round and honor that my years on this earth are much more important that my vanity.

Which brings me to deodorant {somehow}.  I cannot stress the importance of choosing the right deodorant for your body.  And by right, I mean safest.  Deodorant has been proven to contain Aluminum compounds, like aluminum chlorohydrate, which mimics estrogen and promotes the growth of breast cancer cells.  It has been said that these findings are "inconclusive" due to conflicting evidence, but ask any person that has been diagnosed with breast cancer and they will tell you their doctor suggested they stop using deodorant all together or switch to a aluminum free natural deodorant.  That tells me enough.

For many years, I stopped using deodorant all together.  I am not a typically sweaty person and when I am, I actually prefer the smell of my stink.  I always have.  My husband however has asked very nicely that I consider wearing deodorant again, without directly telling me something.  So I have tried many different brands to finally settle on one.  And this is where paying attention to your body comes into play.  Natural deodorants are hard to figure out.  This is why many people give up on actually using them.  You certainly have to find the right smell, texture, and application for your own body.  I have tried powders, lotions, and have finally settled back into the comfort of a deodorant stick.  Some brands worked with me for a little while and then I noticed they would work almost irreversible for my body making me smell worse.  So please be patient, it will take time, but do not give up.  While most days I have the luxury of not needing deodorant I have committed that when I do it will be the absolute best stuff.

I have listed some great brands below, if you have any questions please let me know.

Also, my favorite article on the basics as to why deodorants are not good for you.  Dangers of Deodorant

It is now your responsibility to treat your body with respect and care it deserves.

My chosen brand is Schmidts Lavender & Sage which can be found here.  I picked mine up at Urban Outfitters, however online is cheaper.

Other suggested brands

--Unshelled Naturals Unstunk Lemongrass Deodorant **best choice in my mind but lemongrass does not work with my body composition
--Rocky Mountain Soap Company Tea Tree Deodorant
--Weleda, Citrus Deodorant
--Tom's of Maine Long Lasting Deodorant Soothing Calendula
--The Honest Company Deodorant Lavender Vanilla
--There are some great small shops in Philly, my favorite being Moon and Arrow, that carry many different options.


**Disclosure: the most important part of this post is that everyone's body is different.  Please understand these are my suggestions which are equal to my opinions.

Everyday Smoothie

People often ask me what I put into my smoothie every day.  Honestly, I am a creature of habit and I am ever so lucky to have my husband prepare my breakfast for me each morning.  So I like to keep it simple.

I have a love/hate relationship with protein powders.  I have always felt uncomfortable consuming anything that was in powder form.  As a child, I used to have panic attacks around food.  Mostly, meals that I could not see my mother preparing.  I think some of my anxiety has spilled over into my adulthood and it definitely resides around protein powders.  I have a trust issue with powdered drinks.  Like, how am I sure that what they are saying is actually in there?  Since becoming connected with food, I have always stood by the fact that I can get all of my nutrients from foods that I could actually feel and see.  My go to protein used to be hemp seeds.

Along with not being able to actually see what is in protein powders, it has been widely discussed the amount of metal, chemical additives, non GMO's, and preservatives that are hidden in them.  So I highly suggest that before you settle in on a protein powder you do your research.  My go to read on protein powders can be found here here.

After I gave birth to Jack I felt like I was really struggling as a vegetarian.  The hemp seed, veggie, and fruit shakes were no longer cutting it.  I felt like I was constantly craving meat, which I never do.  I wanted to eat eggs at almost every meal.  My body felt sluggish and I felt as if I could never consume enough food.   While breastfeeding, I never worried about how much food I was consuming, however I was also not particularly healthy all of the time either.  Convenience over health was more so my option as a new mother.  Which I have absolutely forgiven.  But after 15 months of breastfeeding, our journey came to an end and it was time to start paying more attention to my body, for me, and not my son.

I began eating clean, and still ignoring my yearning for more protein.  I tried to each as much veggie based protein as I possible could.  And by veggies, I do not mean any form of fake meat.  That is not my thing.  I could feel my body was still in need of more.  My Qi and my hormones were way out of balance and I just knew it was time to change something.  I thought about eating meat again, maybe in the form of bone broth hidden in my soups, but I just couldn't allow myself to get there yet.  I decided I would start with adding a protein powder into my regular diet and if that didn't work, I would try something else.

Well it worked.  I instantly felt more energetic, less heavy, and my cravings for meat almost suddenly went away.  I stick by a regular regimen of having my protein first thing in the morning so that otherwise I do not forget.  Like I said before, please do your research before settling on a protein powder.  I can say I have been using Nutiva's Organic Plant Protein Superfood 30 and I really like it.  You can find it here.

So for that smoothie I was talking about....

Everyday Smoothie

1 Scoop of Nutiva's Organic Plant Protein Superfood 30 (Chocolate)
1 cup of almond milk or any milk choice
2 cups kale
1/2 cup organic berry blend
1/2 cup cauliflower (optional) for a creamier shake
1/2 banana
1/2 tablespoon of flaxseed
1 tsp maca

Smashed Banana Pancakes

2 ripe bananas
1/2 cup almond flour
1 tsp baking powder
4 eggs
1 tbsp coconut sugar
1 tsp cacoa powder (optional)
1/2 tablespoon ghee

Mash bananas so much to remove all lumps.  Bananas should be in liquid form.  Add almond flour, baking powder, eggs, coconut sugar, and cacoa powder (optional) to banana and mix well.

Heat 1/2 tbsp of ghee in pan then pour mixture into pancakes into pan.  Be careful not to have heat too high as they will burn.  Flip.

Drizzle with Maple Syrup and top with Banana.

                                                                         Enjoy!