Burn Calories and Have a Trimmer Thanksgiving

Staying fit this holiday is as easy as 1...2....3! Check out the links below and pick at least one tip you can try!

• Click here for a pre-Thanksgiving workout from Women's Health magazine
• Go to Greatist.com to find 20 ways to stay fit and health on Turkey Day
• 10 tips from WebMD for a thinner Thanksgiving

12 Simple Soup Recipes

'Tis the season (at least for those of us up north) for bowls full of goodness. Check out this site for some simple soup recipes to keep you warm as the temperatures drop!

4 Delicious Ways to Use Bruised Fruit

From Women's Health Magazine

So your delicious summer fruit is past its prime? Don't toss it in the trash just yet! Even with a few blemishes, there are still delicious ways to use these foods. Fruits (and vegetables) that are slightly banged up can still taste just as good as if they were fresh, depending on how you prepare them. Here's how to put your bruised ingredients to good use:

JAMES RANSOM
Nicks and bruises disappear into delicious juices like this Champagne-worthy strawberry sipper or this pretty concord grape and lemon soda. For a hearty summer breakfast, bust out the blender for a green smoothie (perfect for your roughed up mangoes and avocados), or set up your dates with slightly mushy bananas.


JAMES RANSOM
If your fruit is already on its way to mashing itself up, there's no need to keep it from its ultimate fate: delicious jam. Tomatoes get bruised, too, especially if you get a little too overzealous about their seasonality and buy a few too many. Since they're technically fruit, we're going to go ahead and say this jam is par for the course. The same treatment can be used onstrawberries, apricots, and other fruits. Make extra, use it in this chic shortbread tart, and give your fruit a third life.


JAMES RANSOM
If you're okay with turning up the heat, you can bake your bruised fruit intocakes and crumbles. Because everything tastes better in a pastry.


JAMES RANSOM
Sweaty from all that baking? Good thing you put some homemade ice pops in the freezer first. Bananas, strawberries, mangoes, and more all make deliciously refreshing desserts.

Make a Juice or Smoothie

Jam Out

Fire Up the Oven

Freeze 'Em

4 Tips to Make Healthy Fried Chicken

from: Women's Health Magazine

Go Nuts
Cashews aren't just a tasty (and creative) base for a marinade: Tree nuts like these have been linked to better weight maintenance, happier moods (thanks to magnesium and the amino acid tryptophan), and possibly even a longer life. And the similarly nutty almond milk surpasses dairy in bone-building calcium and has none of the saturated fat or cholesterol.

Boost Your Breading
You probably know that foods like quinoa are rich in fiber. But quinoa actually has tons of protein, too, contributing four grams per serving. (That's almost as much as the chicken itself, which tallies around six grams.) Using it to coat the chicken before baking it means you get all the crunch sans the frying.

Don't Pass the Bucket
A serving of fast-food chicken could rack up almost twice the calories, fat, and cholesterol-raising saturated fat of this do-it-yourself version. Here, you use white breast meat rather than darker thighs, ditch the fat-hoarding skin, and bake rather than submerging in oil.

Slam Dunk
The dip comes guilt-free at under 30 cals per serving; we can't say the same for even a tiny cup of drive-thru honey mustard or ranch sauce, which could each top 140 calories.

Homemade Upgrade: Fried Chicken
3 cups whole raw cashews, soaked overnight and drained
4 cloves garlic, minced
1/3 cup lemon juice
1 Tbsp dill weed
1/2 tsp onion powder
2 Tbsp hot sauce
2 cups almond milk, divided
4 boneless, skinless chicken breasts (4 oz each), trimmed and pounded flat
2 cups cooked quinoa
4 tsp olive oil
2 Tbsp tomato paste
 

BRIAN KENNEDY

In a blender, combine cashews, garlic, lemon juice, dill, onion powder, hot sauce, and 1 cup almond milk. Put aside 1/2 cup of this mixture, then add remaining cup of almond milk to blender and combine. Pour into a zip-top bag, add chicken, and marinate for 30 minutes. Preheat oven to 400°F.
 

BRIAN KENNEDY

Coat chicken in quinoa, and pan-sear over high heat with 3 teaspoons oil for 3 minutes per side. Place on an oil-coated rack (use remaining oil) on top of a baking pan; bake for 25 minutes. Flip halfway through. Combine reserved cashew mixture and tomato paste for sauce. Garnish with lemon.
 

BRIAN KENNEDY

Makes 4 servings Per serving: 295 cal, 15 g fat (2.5 g sat), 28 g carbs: 294 mg sodium, 3 g fiber, 13.5 g protein

More Tips to Increase your Water Intake

• Drink water first thing in the morning. Start every day by drinking 16 – 24 ounces of water. If you have to sit down and finish the whole thing before you move on – do it.
• Drink a glass of water right before you go to bed.
• Every time you go to the bathroom, drink a glass of water. 
• Fill enough bottles of water for the whole day. Keep them in various places around your house, office or workspace. Make sure they’re each empty before you go to bed.
• Drink a glass of water each hour, on the hour while you’re at work.

Even more water!

While our goal is to aim for at least 8 glasses of water per day, it’s important to note that in some situations we need to up the hydration ante!

Exercise

If you’re one to sweat during exercise, it’s important to replete those water loses with what else-- WATER! Try drinking 1-2 cups of water after a moderate exercise. If you plan on exercising for an hour or more you need even more water. The more you sweat the more water you need!

Weather

In these hot, humid, summer months, hydration is even more important! We tend to sweat more in warmer climates and we need to replete those loses by drinking even more. Pay attention to your body and the weather. If it’s a particular hot day, try to drink every hour.

Dehydration

When you feel the sensation of thirst, you are most likely already 2% dehydrated!

The effects of being 2% dehydrated include mental fogginess, fatigue and possible dizziness.

-from MSK Employee Wellness

9 Genius Ways to Use Fruit You Probably Never Thought Of

The watermelon cake, stuffed raspberries and fruit sushi are tops on my list. Which recipe are you going to try??

We love fruit—it's delicious, relatively inexpensive, and seriously good for you—but, come on, you can only whip up so many salads, juices, and smoothies. Thanks to these innovative ideas, though, you can rediscover your favorite varieties and kiss fruit fatigue goodbye.

Freeze Strawberries and Chocolate in an Ice Cube Tray
Use Your Melon...As a Bowl
Turn a Watermelon Into a Cake
Stuff Raspberries with Chocolate Chips
Turn Bananas Into Ice Cream
Make a Sandwich with an Apple
Create Fruit Tacos with Thin Pancakes
Whip Up Fruit Sushi
Add Bananas to Your Hummus  (a stretch, I know, for those of you that don't even like regular hummus -- but it just might be strange enough to work!)

From: Women's Health

Healthy Summer Recipes and Menus

Roasted Corn with Basil-Shallot Vinaigrette

Tomato & Basil Finger Sandwiches

Tropical Cucumber Salad

Grilled Chicken & Polenta with Nectarine-Blackberry Salsa

Peach & Blueberry Cobbler

Summer Vegetable Crêpes

Melon & Apple Granita

A Sip of Soda

The Hydration Challenge continues! Read more about the impact of soda on your health

ASTHMA
Sodium benzoate, found in sodas, is used as a preservative (microbial control) in foods. Sodium preservatives add sodium to the diet and reduce the availability of potassium. Some reported reactions to sodium benzoate include recurring uticaria (rash), asthma, and eczema.

DISSOLVES TOOTH ENAMEL
Sugar and acid in soft drinks easily dissolve tooth enamel

HEART DISEASE
Mos soft drinks contain high fructose corn syrup, a sweetener that's recently come under considerate scrutiny.  High fructose corn syrup has been associated with an increased risk of metabolic syndrome, a condition associated with an elevated risk of both diabetes and heart disease.

INCREASED RISK OF DIABETES
Those who drink more soda have an 80% increased risk of developing Type 2 diabetes.

KIDNEY ISSUES
Colas contain high levels of phosphoric acid, which has been linked to kidney stones and other renal problems.

OBESITY
The relationship between soft drink consumption and body weight is so strong that researchers calculate that for each additional soda consumer, the risk of obesity increases 1.6 times.

OSTEOPOROSIS
Soft drinks contain phosphoric acid and a high phosphate diet has been associated with bone breakdown and an increased risk of osteoporosis.  When phosphorus is excreted in the urine, it takes calcium with it, depriving the bones and the rest of the body of this important mineral.

REPRODUCTIVE ISSUES
Soft drink cans are coated with a resin that contains BPA (bisphenyl-A).  This is the same cancer causing chemical found in baby bottles, water bottles, and plastic containers that wreaks havoc on the endocrine system, potentially causing premature puberty and reproductive abnormalities.

SUGAR OVERLOAD
20 minutes after drinking your soda, your blood sugar spikes, causing an insulin burst.  Your liver responds to this by turning any sugar into fat.
40 minutes later, caffeine absorption is complete.  Your pupils dilate; your blood pressure rises; as a response, your liver dumps more sugar into your bloodstream.  The adenosine receptors in your brain are now blocked, preventing drowsiness
45 minutes later, your body ups your dopamine production, stimulating the pleasure centers of your brain.  This is physically the same way heroin works, by the way.

Track your Water Consumption

Experts recommend consuming at least eight glasses (2 liters) of water a day. How much are you drinking?
Here are some ideas to help track your daily water consumption:

• Tape some paper to your reusable water bottle and track how many times you empty it each day.
• Use your Smartphone to keep a log.
• Keep a journal or small notepad with you and note your daily water consumption in the journal.

Tracking is an important way to monitor things you want to improve. You have to know your starting point to in order to see results.

From MSK Employee Wellness

4 Spices That Can Help You Lose Weight

Try some of these in your next meal!

Spices are often the secret ingredients that make homemade meals taste so amazing—but they may also be the key to reaching your weight-loss goals. While research suggests that pretty much all herbs and spices are beneficial for dropping pounds (since the added flavor can help you feel more satisfied with low-cal foods), certain ones are particularly helpful to add to your pantry when you're on a mission to slim down. "The key is that all the ones we talk about for weight loss or maintenance have anti-inflammatory properties and a flavor profile that may help limit overall calorie intake," says Jaclyn London, M.S., R.D., senior clinical dietician at Mount Sinai Hospital. With that in mind, here are four spices to try now.

Chili Powder
The capsaicinoids in spicy foods are a weight-loss double-threat, says London. They increase the body's energy expenditure and also cause you to eat more slowly, which may mean you eat less overall. Studies have also suggested that eating foods containing capsaicinoid may cause you to crave more plant-based foods (as opposed to high-fat options like meat).

Ground Ginger

Ginger’s anti-inflammatory properties help to promote insulin sensitivity, says London. This helps reduce fatty acids in the blood and normalize blood-sugar levels, both of which promote weight stability. London suggests sprinkling ground ginger onto Asian-inspired stir-fries or mixing it into some Greek yogurt with berries.

Turmeric
Lately this spice, often found in Indian curry dishes, has been getting a lot of attention for its growing list of health benefits. "For weight loss, it plays a role in the differentiation of fat cells, stopping them from forming or reducing their size," says London. Try tossing cauliflower and broccoli with turmeric before roasting them.

Garlic Powder
Loading up on this ingredient may not do much for your breath, but it'll work wonders for your waistline. For one thing, its strong flavor may help you take smaller, slower bites at the dinner table—potentially preventing overeating. What’s more, research has also shown an that when you eat garlic, your body temperature increases—which may help speed up your metabolism, says London.

from: Women's Health

What Can Water Do for You?

Water is involved in many functions in the body; see below to learn just how essential water is.

30 Day Hydration Challenge

I am doing this challenge at work and was encouraged to share the tips. 

Welcome to Day 1!

During the next month we challenge you to:

• Hydrate with water
• Aim for at least 8 (8 oz.) glasses each day or about 2 liters!
• Seltzer water is allowed.
• Avoid all soda, including diet soda.
• Avoid sugary beverages like sports drinks, fruit punch, and iced tea.
• Limit fruit juices – even 100% fruit juice.

 Hydration Facts:

• Water makes up approximately 60% of your body weight.
• Water plays an important role in the proper management of your body. It helps remove        toxins from the body and aids in the transport of nutrients.
• Dehydration is caused by a lack of proper fluid intake. Drink plenty of water to prevent feelings of fatigue, dizziness, and lack of energy caused by dehydration!
• Sometimes when you feel hungry you’re actually thirsty. Try drinking a glass of water before you grab a snack!

 So drink up! Aim for at least 8 (8 oz.) glasses (about 2 liters) of water per day!

Information from Memorial Sloan Kettering Employee Wellness

A Drink Made for Summer Sippin'!

Best Summer Drink from Women's Health Magazine

Mint + Ginger Green Tea Lemonade
Serves 4

4 cups water, divided
4 bags green tea
1/2 cup chopped fresh mint leaves, tightly packed
1/3 cup chopped fresh ginger
1/3 cup fresh lemon juice

Bring 2 cups of water to a boil, then reduce to a simmer. Add tea bags, mint, and ginger, and let steep for 30 minutes. Strain into a large pitcher, pressing on solids to extract remaining liquid. Add lemon juice and remaining water. Refrigerate until chilled. Garnish with lemon slices, if desired, and serve over ice.

Drink up -- on a porch if you have one!

UN Advocates for a "Demitarian" Diet

Some food for thought!

http://www.meatfreemondays.com/news/un-scientists-advocate-demitarian-diet-2/

Recipe for Meatless Monday!

Today also kicks off National Vegetarian Week, so stay tuned for more delicious, meat-free meals all week!

Cauliflower and Chickpea Curry
Serves 4-6
Prep time: 10 min
Cook time: 30 min
Ready time: 40 min

A beautifully simple, light curry from River Cottage - perfect for a family meal on a Meat Free Monday.

Ingredients 
1 medium-large cauliflower (about 800 g), trimmed
2 tablespoons sunflower oil
3 onions, chopped
4 garlic cloves, chopped
1 teaspoon freshly grated ginger
2 teaspoons ground coriander
2 teaspoons ground cumin
a large pinch of dried chilli flakes
2 star anise
400 g tin plum tomatoes, chopped, any stalky ends and skin removed
400 g tin chickpeas, drained and rinsed
2 teaspoons garam masala
a good handful of coriander, chopped
sea salt and freshly ground black pepper

Method

Cut the cauliflower into medium florets. Put into a large pan, cover with cold water, add some salt and bring up to a rolling boil. This will part-cook the cauli. Take off the heat straight away, drain well and keep warm in the pan.

Heat the oil in a large saucepan over a medium heat. Add the onions,garlic and ginger and sauté for about 10 minutes, stirring often.

Add the ground coriander, cumin, chilli flakes, star anise and somesalt and pepper and cook for a further 5 minutes.

Add the tomatoes with their juice and the chickpeas. Stir well, then add the cooked cauliflower. Pour in enough cold water to almost but not quite cover everything (100–200 ml) and bring to a simmer.

Simmer for 5–10 minutes, stirring once or twice, until the caulifloweris tender.

Stir in the garam masala and half the chopped coriander, then check the seasoning.

Serve scattered with the remaining coriander andaccompanied by rice, flatbreads or naans.

Recipe from Meat Free Monday

Fresh Fruit and Veggie Recipes for Spring

Warmer temperatures, fresh produce -- what could be better?

Here are some tasty fruit and veggie recipes to get ready for spring!
From http://www.health.com/health/gallery/0,,20306841,00.html

Cherry Compote Over Goat Cheese

Apricot-Glazed Roasted Asparagus






Asian Spinach Salad

Fusilli with Scallops and Peas (my personal favorite!) 

Cilantro-Lime Shrimp Tacos

Chilled Avocado Soup







Honey Grapefruit with Banana (possibly best enjoyed on the lanai at BSG)

You're Too Sweet!

If you're looking to add a little sweetener to your daily cup of tea or coffee or favorite old recipe, you may want to check out Greatist's list of 30 Sugar Substitutes for Any and Every Possible Situation.  The list includes some well-known sweeteners like agave nectar and honey, but also some lesser known subs like coconut sugar and brown rice syrup. Get your (smart) sweet on!

Meatfree Revolution

Way to get on board, Bates family! Check out these meatless meals

from Tampa

to Atlanta

to Maryland

to New York

Getting healthy all the way down the eastern seaboard! :-)

Can You Be Happy for 100 Days in a Row?

I just found out about this challenge and think it is an AMAZING idea. I know that we don't all have Twitter, but there are other ways to participate.  Here's more about the challenge: http://100happydays.com/

This challenge is all about YOU, but wouldn't it be nice to do together as a family?

I'm in! Who's with me??*

(*you can comment/reply on the blog)

Why Middleton Meatless Mondays?

An interview with the Middleton matriarch:

So the Middletons are doing Meatless Mondays. That's great! What made you decide to start doing this?

JAM: I was inspired about the blog you wrote about all of the benefits of going without meat.

How did you find preparing the first meal? Was it easy or hard?

JAM: Honestly it was easy! There are so many meals you can prepare without meat for instance pizza, lasagna, chili etc...

Do you plan to continue Meatless Mondays for the foreseeable future?

JAM: Yes, we really will continue. Although we will probably always have leftovers so it will be meatless Monday and Tuesday.  Then we need to work in meatless lunches.

What impact do you hope it has on your family?

JAM: I hope it makes us healthier! And not so reliant on meat.

Any advice for someone considering Meatless Mondays?

JAM: My advice is just try it! It really is easy and it will make you feel as if you are making a contribution to a healthier lifestyle for you and your family!

Here's a look at the delicious dinner that the Middletons had last night -- creamy tomato and roasted red pepper linguine with spinach and French bread on the side. If the pic below doesn't make you want to consider going meatless, I don't know what will!:

Changing Times at CVS Pharmacy

Have you heard that CVS will stop selling tobacco products come October? How exciting! While I usually shop at Duane Reade (Walgreens), I am going to make it a point to seek out CVS as much as possible for my purchases and I encourage you all to do the same! I plan to keep shopping at CVS until other pharmacies get with the times:

http://www.nytimes.com/2014/02/06/business/cvs-plans-to-end-sales-of-tobacco-products-by-october.html?_r=0

http://www.usatoday.com/story/news/nation/2014/02/05/cvs-will-no-longer-sell-tobacco-products/5207853/

http://www.forbes.com/sites/sap/2014/02/10/cvs-quits-tobacco-to-compete-in-a-new-marketplace/

Staying Hydrated in Winter

4 Ways to Stay Hydrated this Winter (from Self magazine):

1. Eat your fluids. 
2. Warm up your morning commute. 
3. Go decaf after noon. 
4. Drink a glass of water before each meal.

Lentils for Breakfast, 30

Tuesday (-0): Final day of our 30-day challenge!

We went all out with vegan "sausages," miso kale with turnips and white beans, salad and a delicious wine sent to us by our dear friends in Vermont.

We found a lot of wonderful recipes for this challenge, many that we'll be keeping and using in the future. Hopefully you all have been inspired to go meat-free at least one day a week or maybe more! :-D

Here are some great reasons to go meat-less from Meatless Monday (they are also a good place to find some delicious and inspiring meat-free meals):

Why Meatless?

Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.

Read about these benefits below. But keep in mind that just going meatless is not enough. That’s why we give you the information you need to add healthy, environmentally friendly meat-free alternatives to your diet each week. Further, if you do eat meat on other days, we strongly recommend grass-fed, hormone-free, locally-raised options whenever possible.

Health Benefits

• LIMIT CANCER RISK: Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk. Both red and processed meat consumption are associated with colon cancer.

• REDUCE HEART DISEASE: Recent data from a Harvard University study found that replacing saturated fat-rich foods (for example, meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds) reduces the risk of heart disease by 19%

• FIGHT DIABETES: Research suggests that higher consumption of red and processed meat increase the risk of type 2 diabetes.

• CURB OBESITY: People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain.

• LIVE LONGER: Red and processed meat consumption is associated with increases in total mortality, cancer mortality and cardiovascular disease mortality.

• IMPROVE YOUR DIET. Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.

Environmental Benefits

• REDUCE YOUR CARBON FOOTPRINT. The United Nations’ Food and Agriculture Organization estimates the meat industry generates nearly one-fifth of the man-made greenhouse gas emissions that are accelerating climate change worldwide . . . far more than transportation. And annual worldwide demand for meat continues to grow. Reining in meat consumption once a week can help slow this trend.

• MINIMIZE WATER USAGE. The water needs of livestock are tremendous, far above those of vegetables or grains. An estimated 1,800 to 2,500 gallons of water go into a single pound of beef. Soy tofu produced in California requires 220 gallons of water per pound.

• HELP REDUCE FOSSIL FUEL DEPENDENCE. On average, about 40 calories of fossil fuel energy go into every calorie of feed lot beef in the U.S. Compare this to the 2.2 calories of fossil fuel energy needed to produce one calorie of plant-based protein. Moderating meat consumption is a great way to cut fossil fuel demand.

Lentils for Breakfast, 29

Monday (-1):  I made up a fresh batch of Super Power Chia Bread. This is a super easy, delicious and filling breakfast or snack. One of the many tasty recipes we'll be keeping from our challenge!

Lentils for Breakfast, 26-28

Friday (-4):  Dinner out at Cafetasia!

Saturday (-3): Brunch Time! Polenta with vegan "sausages", spinach and sauteed onions and tomato salsa:

Sunday (-2): Two snacks on hand for Super Bowl Sunday:

Vegan Spinach Artichoke Dip (in the crockpot) made with almond cheese and cashew milk:

and Chocolate Chip Cookies by purely.elizabeth:

These were declared the "best cookies I've ever eaten in my life," by the person who ate 99.9% of them. ;-)

Lentils for Breakfast, 25

Thursday (-5): Leftover Miso Kale. Here's the recipe!

Slow-Cooked Miso Kale with Turnips and White Beans Recipe

2 bunches of kale (or your choice of greens)

2 turnips, cut into cubes

1 small red onion, sliced

1/2 small cabbage, sliced

1 large can (28oz) or 2 small cans (15oz) small white beans

2-3 tablespoons miso paste

Put all the vegetables into your slow-cooker. Mix the miso paste with about 1/4 cup of water and pour over the top. Cook on low for 3.5-4 hours. Serve over brown rice or quinoa.

Lentils for Breakfast, 23-24

Tuesday (-7) Tonight's dinner was Slow-cooked Miso Kale with Turnips and White Beans:

You can find the recipe here.

Wednesday (-6), we had take out: Miso Soup and Vegetable Noodles

Lentils for Breakfast, 16-22

We've been eating some delicious meals since my last post. We had a lot of leftovers, so in some cases we posted other, more interesting meals. Let's see if I can remember them all!

Tuesday (-14): Takeout Chinese in honor of the snow storm!  We ordered Bean Curd with Vegetables and Vegetable Chow Mai Fun

Wednesday (-13): Leftovers for dinner, veggie pasta for lunch:

Thursday (-12): Lunchtime in Atlanta = Ethiopian and vegan delights:

Friday (-11): While Carlos was away trying to find vegetarian food in Alabama (we figured vegan was pushing it), ;-) I had a vegan Boca burger (not gluten-free) with veggies on the side.

Saturday (-10): We had friends over and treated them to a delicious vegan lasagna with sauteed tempeh, tofu "ricotta" and vegan mozzarella. We were all too hungry to take a picture!

Sunday (-9): Brunch at Organic Grill. Here are the Huevos con Chorizo that I had with tofu:

Dinner
Vegan Pizza Night! The pizza was also gluten-free, naturally, and was topped with broccoli, spinach, red and yellow peppers, onions and almond mozzarella cheese:

Monday (-8): Ethiopian at Bati before the Nets game:

Lentils for Breakfast, 12-15

Take out weekend!!

Friday (-18): Country-Style Noodles at Cafetasia (with no egg and vegetarian duck)

Saturday (-17): (night in for Sisters & Friends Weekend) Homemade "Taco Pie" -- with polenta, black beans, sweet potato, corn, red and yellow peppers and sauteed onions.

Sunday (-16): Veggie wrap.

Monday (-15): A delicious falafel platter from Pahal Zan

We are now half-way through our 30-day vegan challenge! :-)

Lentils for Breakfast, 9-11

This week flew by! A couple of nights we were too hungry to take photos, so you'll just have to trust us. ;-)

Tuesday (-21)
Pasta with fresh tomato sauce (made by Carlos) and vegan cheese with salad"

Wednesday (-20)
Leftovers from day 8 (homemade vegan sausages, veggies and rice/quinoa blend)

Thursday (-19)
Slow cooked vegetable biryani over brown rice. We have plenty of leftovers, so I'll post a picture later!

Lentils for Breakfast 8

Monday night (-22) yielded some comfort foods: slow-cooked kale and turnips, over Three Continent Blend with homemade vegan sausages (recipe below):

Whit's Vegan "Sausages"

I used the recipe here for inspiration, but wanted to make one that was free of mushrooms and yeast
1 can black olives (minced)
2 cans black-eyed peas
1 tomato
1/2 small onion (chopped)
olive oil (about 2T, plus 1T for pan)
1-2t Liquid Smoke
1T soy sauce (optional)
gluten-free flour (I used brown rice, but I imagine oat would be a hearty choice as well)
seasonings of your choice
salt and pepper to taste

• Heat 1T of olive oil in a small skillet.
• Pulse olives, onions and tomato in food processor to a chunky mix (salsa consistency).
• Sautee mix in pan until soft and well-blended. Add salt and/or pepper to taste. Remove from heat and let cool.
• Put olive mix in a bowl and mx together with the remaining ingredients. *Since this recipe doesn't include any raw ingredients like egg or meat, feel free to taste as often as you like and play around with the flavors!
• Divide mixture into portions (for as many "sausages" as you'd like -- this made four large "sausages" for me) 
• Roll up each portion in foil and shape into a log/sausage.
• Steam for 15-20 minutes.
• Leave the "sausages" in fridge overnight to firm up.

When we were ready to eat ours, I pan fried them in a skillet. You could also try baking or grilling them (as the original recipe does). Enjoy!

Lentils for Breakfast, 7

Sunday's (-23) meal was Vegan Shepherd's Pie!

I made ours with three layers:

- tempeh and sauteed onions
- carrots and celery
- organic mashed potatoes (sprinkled with sunflower seeds and shredded almond cheese)

The finished product is below:

Lentils for Breakfast, 5 & 6

Friday (-25) and Saturday (-24) were take out nights for us!

Falafel over rice on Friday and Thai food on Saturday. Tofu pad thai (no egg, no peanuts) and pad see ew with vegetarian duck!

Lentils for Breakfast, Day 4

Thursday (-26): Curried Almonds 
with spinach, peppers, raisins and chickpeas served over brown rice

This dish would also work well for a delicious and healthy lunch. Like most curries, it tastes better the days after when the flavors really get to meld together!

Lentils for Breakfast, Days 2-3

Just because I've been lax in posting, doesn't mean that we haven't been continuing with our challenge! Read on for our meals from Tuesday and Wednesday...

Tuesday (-29): Tamale Pie Twist
A layer of black beans, sauteed onions and tempeh, topped with a layer of sweet corn and red peppers, covered in circles of polenta and topped with almond cheese. We ate this with a side of cabbage, avocado slaw:

Wednesday (-28): Pasta with Vegan Alfredo Sauce and Veggies
We used Victoria Vegan brand pasta sauce which is made with cashews and frankly, delicious. I mixed in spinach, red and yellow bell peppers and green peas to make it a hearty and veggie-ful dish!

Lentils for Breakfast, Day 1

I welcome you to a new segment of the health challenge blog that I am calling "Lentils for Breakfast."  The title is not a metaphor, it's what I actually had for breakfast this morning. Why you ask? Well here in the Bates-Gómez home, today marks the kick-off to a month-long vegan challenge. We can't think of a better way to start the new year than by making more mindful food choices. Each day, we'll present our dinner selections for the challenge. We'll be eating vegan all day, but blogging every meal choice may start to get a bit tedious.

Which brings me back to the title. Turns out that breakfast on the vegan challenge requires a little more thought and planning that I'm used to. When I arrived at work hungry and with the cafeteria being several very (very) cold steps away, I decided to have my lunch (lentils) for breakfast -- hence the name. :-)

Vegan Challenge: Day -30
With yesterday being both the start of our challenge and our 6-month wedding anniversary, we went out for Thai food!

To start we had summer spring rolls with vegetables, tofu and rice vermicelli:

For our main meal we shared tofu pad thai with no egg (or peanuts) and a sauteed green vegetable mix with brown rice:

 Dessert at home was Almond Dream ice cream and baked apples. I think we can consider day 1 a success. :-)