How we keep ourselves healthy

Our last survey asked about all the ways we use to keep our diets nutritious. Here are the results:

How do you maximize nutrition?

Here are the comments listed under "Other":

• I cook at home and eat unprocessed, low fat, whole organic foods much of the time. I drink water to keep hydrated from a stainless steel water bottle instead of plastic when I'm on the go. At pot lucks I bring my own plate and utensils so I won't have to resort to using plastic. I am mindful about eating the rainbow of fruits and veggies, as I know to get all the nutrients I need I have to eat a wide range of colorful foods as well as nutrient dense foods like tempeh, beans, legumes, and dark leafy greens. I read a lot of food blogs and often adapt recipes so they contain less fat, salt, and no sugar. I use fresh herbs and spices so the meal is tasty and high in nutrients. Thanks for doing such a great job at Change the World Wednesday. Warm regards, Nancy Andres, Health & Lifestyle Writer, Author of "Colors of Joy: A Woman’s Guide for Self-Discovery, and Bliss," Blogger at http://obloggernewbie.blogspot.com and http://www.nancyandreswriter.com/colors-of-joy-blog/
• Juicing
• Wow, feeling good about how we eat. Just taking the survey makes one feel validated. Could also see a check box for eating/adding more plant based entrees to your diet.
• Wish I could grow more food! I'm working on that.

My Thoughts

I wasn't surprised that eating more fruits and veggies, and drinking water, were the top methods of staying healthy. In fact, the top 50% answers seem to indicate that we primarily look to a variety of natural, whole foods as a way to ensure good nutrition.

It was a bit surprising that supplements and vitamin-fortified foods were low on the list. Advertisers spend a lot of money convincing us that we can't get our daily requirements of vitamins and minerals via natural, whole foods alone. Seemingly healthy products, like fruit juices and whole-grain cereals are fortified with "essentials". We're told that we need these added ingredients to develop strong bones and resist illness.

In thinking about it, however, I really shouldn't be surprised that green-living proponents view supplements and fortified foods as a last resort to improving nutrition. Those foods are processed, and processed foods use a tremendous amount of natural resources to produce. And in truth, it really makes no sense that a variety of organically grown foods wouldn't contain everything we need for optimal health.

Conclusion

The best way to maintain good nutrition is to eat a wide range of organic, whole foods. If we remove things like processed foods, pesticides, and GMOs from the equation, we are left with healthy food. Food which will sustain and nourish us. The rest is not only unnecessary, but unhealthy.

Thanks to everyone who participated!

Change The World Wednesday (#CTWW) - Plant Some Food

Welcome to Change The World Wednesday (#CTWW)!

Wondering how to live greener? You've come to the right place. Each week we challenge ourselves to try a new task ... or "amp up" something we're already doing. We raise our awareness, learn from each other and develop Eco-friendly skills which will improve our lives and protect our planet. Doing so together gives us power ... the power to Change The World!

If this is your first visit, please click HERE for information and a complete list of all the challenges we've taken on so far.

This post contains great information and I encourage you to read through it at your leisure ... however, if you are short on time, you might find the following quick links helpful:

• The #CTWW Gang
• The Honor Society
• My Final Thoughts on Our Last Challenge
• This Week's Challenge

Last week we addressed the plight of the Monarch Butterfly, whose populations are rapidly decreasing due, primarily, to the use of herbicides. I signed a petition asking the EPA to adopt tough new restrictions on weed killers. A few weeks ago, I planted wild flowers; however, I wasn't sure if Milkweed (the Monarch's primary food source and where they lay their eggs) was included in my seed mix so I went on a hunt for them. I found a great site (http://www.livemonarch.org/donation.htm) where one can get seeds for a small donation. I also found a local Asheville store, The Compleat Naturalist, which is giving away free Milkweed seeds ... no purchase necessary, no strings attached, just a firm desire to help our winged friends. I'll be planting a dedicated butterfly garden in the next few days.

The Honor Society are those people who help us spread the "green" word by writing an article about our challenges and/or leaving pertinent comments.

Argentum Vulgaris accepted the challenge and planted Milkweed. Or did he? Find out in Change the World Wednesday – 28th May.

Betsy accepted the challenge and shared this: "I am trying to cultivate milkweek in my yard. Petition SIGNED! Thanks for hosting as always, Small Footprints. I can't help myself from coming over here from Triberr when I see you have a new post up : ) " Thanks, Betsy ... I love that we're Triberr mates!

Alicia joined us and shares a bit about one of my favorite places, "BUTTERFLY TOWN, U.S.A.": "Thanks so much for the link to the petition! I am excited to try Milkweed this year and hoping that it will draw lots of butterflies. This is going to be a fun challenge to see if what we plant will draw them. I also read that daisy's, goldenrod and coneflower are some others that will draw them.I think we will try planting all of these and see how it works out! When we lived in Northern California we meat to go to Pacific Grove to see all of Monarch Butterflies that come there each year and hang out ( literally ) in the Eucalyptus groves They are there from October -February then they continue their migration south. They hang in clusters from the branches to maintain their body temp.Pacific Grove created this sanctuary to preserve the Monarchs but also make available an awesome opportunity to observe these amazing butterflies.If you live anywhere near there you should definitely check it out.Here is a link if anyone would like to read more about this sanctuary. http://www.pacificgrove.org/things-to-do/top-attractions/monarch-butterflies/3 The numbers have been down there also and I believe that it has a lot to do with pesticides and herbicides. We all should be aware of not using these harmful chemicals. There are many organic chemical free options to choose from."

CelloMom stopped by. Here's what she has to say: "Signed! A few years ago, we brought home a monarch chrysalis, attached to - you may guess - a milkweed twig. We watched the magic of the hatching. And after the monarch had flown away, my CelloPlayer carefully collected the seeds, and scattered it all over the yard. It's still coming back. The monarch is also one of the main characters in Barbara Kingsolver's latest novel, "Flight Behavior", which highlights how global warming also affects the monarch's migration. She paints a wonderful - and hilarious - picture of the main characters, improbably named Dellarobia. A great read." Sounds like a great book, CelloMom ... thanks for the recommendation! By the way, if you haven't visited CelloMom recently, head over ... she's got a terrific post on "size creep".

Ann included our CTWW Banner in a post entitled, Living Landscapes Connected Communities - Areca BooksAreca Books. Thanks, Ann!

Deborah joined us and shared this: "Thanks for raising our awareness of this important issue. I am so delighted that you shared #CTWW Monarch Butterflies with us at the Healthy, Happy, Green and Natural Party Blog Hop! We appreciate it!"

Our Twitter friends joined the conversation and shared the following:

From @AndreaPtak
- Change the World Wed. #CTWW Start with simple steps bring your own bags when shopping: http://t.co/RUS5Od4L5G #green #sustainability

From @GiveTreeGifts
- How to Banish Junk Mail from Your (Real World) Mailbox http://t.co/0mUaH5LsD6 #CTWW
- Junk mail scam warning http://t.co/kCZJGK5glD #CTWW
- Students' project mimics Monarch butterflies' paths http://t.co/cW4m6XcnYW #CTWW
- Monarch butterfly decline due to lack of milkweed; wildlife enthusiasts ask for help - http://t.co/TnIg3kJS0y #CTWW
- North Jersey homeowners urged to plant milkweed to save monarch butterflies http://t.co/olRlqbG5va #CTWW
- How to give a hand to Monarch butterflies http://t.co/N9naLgj4ho #CTWW
- Stopping Unsolicited Mail, Phone Calls, and Email http://t.co/vmy7N6x7Go #CTWW
- How to Get Rid of Junk Mail: 22 Steps http://t.co/LY6uEsCPrp #CTWW

From @acuriousgal1
- Hand-pulling weeds, great way to help eliminate herbicides and also good exercise #CTWW #flowers #exercise http://t.co/vtbCM3Xmh8

From @Forests_Ontario
- @acuriousgal1 pulling weeds great way to eliminate herbicides + good exercise #CTWW #flowers #exercise Same with pulling invasive species!

The #CTWW Gang are those folks who tweet our challenges using the hashtag #CTWW. If you're a Twitter member, I recommend following them ... they share great things. Let's meet them:

@12tmimi	@89linz	@a_kiasi
@acuriousgal1	@allnaturalkatie	@andreaptak
@awrobley	@biggreenpen	@bythelakewithme
@ccbstarr	@clctreeservices	@compingcrazzy
@debsmikdav1	@dehelen	@dieselelephants
@dmilly1234	@eco_novice	@ecocountrytable
@ecofriendlyfurn	@ecothrifty	@erbaviva
@factorydpromos	@familybetty	@familyfreshmeal
@flapi777	@foodretro	@forests_ontario
@geekgirlusa	@givetreegifts	@green_vibes
@greenecoswing	@greenglobaltrvl	@greenqueenofmod
@greensoil	@groovygreenlivi	@hashtracking
@herbgir1972	@hismerecry	@imgreenareyou
@izumiokumura	@jnaquins	@jpmozart
@junestoyer	@justanotherhat	@kaitlingarder
@kayelleallen	@kingyo3_dama	@kiser_krafts
@krmbalclothing	@laalicia	@ladyjcmuses
@lee4leeby	@legsetobicoke	@liuwailing
@lovecanal2020	@luckytobeyou	@magnushrm
@marikokoloco	@marizulca	@marjoriemcatee
@michaelinla3	@mirai1201	@momgamerwriter
@mrsstinno	@nauticabrinegar	@ndigallery
@nikidanforth	@nolabelle72	@nonhomogenized
@nutmeg3isme	@pamela_o_plays	@pandatropia
@panthere_la	@pberk	@petception
@prtndurgoodatit	@redpandanetwork	@roihara
@rulesofgreen	@ruralmoms	@s_hentzschel
@sensuouspromos	@sergeimerinov65	@sfcouncil
@shionnomusumeta	@skenja	@sobakasu4
@socialavenues	@spafloating	@superbsolutions
@tammycurry	@tegoory	@theworld4realz
@twicecreations	@vanbordelon	@veggiebeet
@voiceboksmedia	@wadiham101	@wasd12456787
@wellminded	@wencdj	@whywelovegreen
@women4earth	@wowchub1	@xefir_destiny
@yogagirl4776

My Final Thoughts:

At the beginning of the Monarch challenge, I suggested that the loss of these butterflies indicates a larger environmental problem. Monarchs use the same resources as a large number of pollinators. The size of their population reflects, in part, the health of pollinators in general. Our food sources and ecosystems are dependent on healthy pollinator populations. So, preserving Monarchs is more than saving pretty butterflies ... it's about preserving all life on earth, including our own. What if killing one ant would end your life ... would you step on it? Killing pollinators, including the Monarch Butterfly, may end our life. One may say that it isn't that simple and perhaps it isn't. But then again, maybe discontinuing the use of herbicides and pesticides is exactly that simple.

Thanks, everyone! If you wrote an article, I Stumbled, Tweeted, Facebooked and posted it on Google +. You can help spread the "green" word by using the share features located below this post.

This Week's Challenge:

Planting food is fun
for the whole family

In my part of the world, temperatures are rising as spring comes to a close. We're getting a bit of rain on most days making it the perfect time to plant (or finish planting) vegetables.

Autumn is a good time
to plant fruit trees

Our friends on the other side of the world are coming to the end of autumn. Autumn is a great time to plant fruit & nut trees. Their root systems will get a good start during cooler weather and, hopefully, thrive next spring.

So let's plant some food! Here's your challenge ...

This week, plant something edible. Plant in a garden, raised bed, a container, etc. If you don't have space outside, consider herbs or lettuce in a small pot placed in a kitchen window. Try placing some seed potatoes in the ground (dig a small hole and drop them in) ... then sit back and watch them grow. If you're moving into autumn, consider planting a fruit tree or perhaps a nut tree. The idea this week is to plant food.

OR ...

If growing food just isn't going to work for you, please offer other ideas for enjoying local, organic produce.

This is going to be a delicious challenge. Are you with me? I know that you are!


Want an easy way to keep up with our challenges?
Just add the banner below to your blog by
copying the code & pasting it into your site!

<br /> <a href="http://reducefootprints.blogspot.com/p/change-world-wednesday-ctww.html" rel="nofollow" target="_blank"><img alt="Change The World Wednesday on Reduce Footprints" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmJS8XLt55nZPJjkT0QME1YmU2hvd_ASaJDg03fW0NoYBcclCzkgCSbU1czatVGm73bcO3ox4QNXH_JN-pTiGX0iJ3fLX4UMpDHjjmzI_1ftBLn84UNbotteiHJstShUzdjeQwh6xvdc2A/s220/CTWW1Graphic1.jpg"/></a><br />
As always, our mantra ...

WE'RE CHANGING THE WORLD ... ONE CHALLENGE AT A TIME!

Making Your Own Powdered Vegetable Bouillon

Have you ever considered making your own bouillon powder (aka dehydrated bouillon)? It's not only easy to do, but it's a healthy alternative to commercial versions which often include things like hydrogenated oils, Monosodium Glutamate, Salt, Palm Oil, and preservatives with unpronounceable names. It's also economical and a great way to use up extra veggies in your bin.

Here's my easy guide to making your own powdered vegetable bouillon:

Gather a variety of vegetables.

Choose an assortment of vegetables. The goal is to create a nice balance of flavors, similar to making a good broth. I typically use tomatoes, onions, garlic, mushrooms, carrots, peppers (both bell and hot), and fresh herbs (parsley, basil, and oregano are my favorites). Any vegetable will work; however, use caution with strong-flavored items like cabbage or Brussel sprouts ... they can overwhelm your mix. Similarly, be careful if you're adding beets ... their vibrant color, while beautiful, may not be appropriate in all recipes ... a little goes a long ways. If you like your bouillon to have a slight thickening affect, add in a potato and/or peas. As a general rule, use the vegetables and flavors that you like.

Wash and slice

Wash the vegetables thoroughly, peel if necessary, and slice thinly. A Mandoline works great for uniform, thin slices. One can also use a food processor or a knife. The thinner the slices, the faster the pieces will dehydrate. Depending on how you'll dehydrate the vegetables, shape may matter. For example, the shelves in my dehydrator have openings to allow the air to circulate. Smaller items, like garlic, will fall through the openings. To alleviate the problem, one can often slice a vegetable into strips rather than rounds. When this isn't possible, line the shelf with a parchment paper.

Dehydrate

Choose a method (the oven, a dehydrator, or the sun). For a good discussion on various techniques, read How To Dehydrate Food. I use a dehydrator. While it does use electricity, it supplies consistent heat and dries food quickly. I have also used the solar method ... it works, uses no electricity, but is less heat consistent ... food is much more likely to mold if there isn't constant heat.

When you've chosen your method, lay the vegetables out in a single layer and begin drying. Continue dehydrating until vegetables are completely dry. They should be a bit crispy to ensure that there is no moisture left in them. Moisture will make your finished product lumpy and increase the possibility of mold.

Grind

Grind the dehydrated vegetables into a powder. One can use a food processor, mortar & pestle, or (my favorite) a coffee grinder. At this point you can add in a bit of salt and pepper, if you wish.

Note: I recommend not adding salt or pepper to your bouillon mix. Doing so limits the amount you can use in your recipes. Instead, add the bouillon to your recipe and then add salt/pepper to taste. In this way, you'll have much more control of your meal's sodium content.

Storage

Store the finished product in an airtight container, preferably glass. Similar to spices, a cool dark location is best for maintaining the quality of your bouillon.

Uses

Use your bouillon powder, mixed with water, as a soup base. Add it to stews, sauces, and gravies for additional flavor. Try a spoonful in your mashed potatoes or sprinkle it on a green salad. You are only limited by your imagination.

Homemade bouillon powder is easy to make, healthy, economical and delicious. I hope you'll give it a try!

Images courtesy of Michelle Meiklejohn, stockimages, John Kasawa, patpitchaya, artur84, and rakratchada torsap / FreeDigitalPhotos.net

Also posted at Small Footprint Fridays, Healthy Vegan Friday, and Real Food Fridays

Review - Chi Bar

Do you ever crave something sweet but avoid sugary, unhealthy candy bars? Like me, you might browse the granola or energy bar selections thinking that they contain nutritious ingredients ... and then feel disappointed seeing things like hydrogenated oils and high fructose corn syrup on the label. The few wholesome bars on the shelves often lack flavor or a pleasant texture ... I tried a sample which made me think of sawdust.

The kind folks at Chi Foods invited me to try Chi Bars.

Before agreeing, I visited their site to learn about the product. Words like USDA Organic, Non-GMO, and Gluten Free peaked my interest. A good product offers clients full disclosure ... a complete ingredient list ... it shows that they stand behind their product and hide nothing. Chi Bar descriptions include all nutritional information. They contain Omega 3, potassium, amino acids, complex carbs and antioxidants. Each bar includes organic super-foods like Almonds, Pumpkin Seeds, Fig Paste, Agave Nectar, Banana chips, Goji Berries, and more. Wow!

But do they taste like good?

Yes!

Chi Bars come in four delicious flavors ... Berry Berry, Cacao Cherry, Mango Ginger and Papaya Pineapple. Imagine taking the soft center of a fig bar and combining it with mixed raw nuts ... yummy, right? That was my first impression. They are a delightful combination of chewy fruits and crunchy nuts.

Did they satisfy?

Absolutely! With 4g of dietary fiber and 6g of protein, they fill one up and provide lasting energy.

The bars come packaged in recyclable printed foil. The downside is that they are single-serving packages. But green living requires balance. In my opinion, they work well as a treat or for those times when we want to carry something small (when hiking, in one's purse for a healthy snack on the go, at the beach, etc.).

Got a craving? Try out Chi Bars, a healthy treat!

I received a sample box of Chi Bars in order to write this review. I received no other compensation. All opinions expressed are mine and mine alone and reflect my honest opinion of the product reviewed.

Vegan Recipe: Yellow Split-Pea Loaf with Almond-Cardamom Gravy

Welcome to the first Friday of the month ... the day we set aside for featuring a delicious vegan recipe. Why does a blog about green living include recipes? Because choosing a meatless meal is one of the easiest ways to live green. Simply put ... plant-based foods are easier on the environment than animal-based foods.

I am so pleased to introduce you to this month's guest chef ... Alaiyo of Pescetarian Journal. Wait a minute ... Pescetarian??? Yep, you heard me right ... Pescetarian! Alaiyo features both fish and vegetarian recipes which include sustainable ingredients ... and she shares important information about food choices. For example, this POST will tell you which shrimp are sustainably raised. And this ARTICLE will tell you how to find dungeness or blue crab. In addition to fish/seafood recipes, Alaiyo shares a number of vegetarian & vegan recipes ... delicious dishes like Vegan Burger Sliders, Asian Barbecue Seitan Salad and Double Pea & Rice Salad. Pescetarian Journal is a fabulous blog. But don't take my word for it ... go visit and see for yourself ... you won't be sorry!

Alaiyo has graciously agreed to share a recipe with us. I can't wait to try it!

I'm thrilled that Cyndi asked me to create a guest post for her blog, and I'm proud to be part of the "Change-the-World-Wednesday Gang." Cyndi and I met, virtually, when I asked her to be part of "The Green Group" on Triberr. We're a group of bloggers that write about strategies and solutions for green and sustainable living. I hope you enjoy my first guest post!

To assert that beans are a staple in my pantry is a kitchen cliche. They are more valuable than that. On any given Saturday, you will see me at the bulk bins at Mom's Organic Market, studying the beans and peas within their clear bins almost as intently as a jeweler studies gems. I consider color, clarity, and shape, as well as my culinary purpose. In this recipe, velvety yellow split peas are a flavor foil for the vegetable and spice ingredients in the Yellow Split-Pea Loaf.

My husband and I have vegan friends who don't feel slighted when we serve a bean loaf, and I generally make this dish for special occasions: a special dinner with guests or on holidays.

Start with two cups of cooked, yellow split peas (organic if possible). Cook the beans as you would any quick-cooking legumes, such as lentils, and include the aromatics: onion and garlic, in the cooking pot. As with lentils, yellow split peas don't need soaking prior to cooking.

Two cups of yellow split peas, plus additional ingredients in this recipe, will make enough to feed four. After years of making bean loaves, I've learned that thick loaves don't bake fully. The loaf will be full cooked on the outside, but will be too soft, even runny, on the inside--not a good discovery to make when serving.

Bulgar wheat is one of the binders in this loaf and helps to develop a delicious, crunchy crust. Add the bulgar wheat directly into a large bowl containing the yellow split peas.

Add the tomatoes, carrots, and scallions into the pea/bulgar wheat combination and mix thoroughly. Create a well in the middle of the mixture and add a dairy free egg substitute, such as the egg replacer by "Ener G" Foods, which acts as an additional binder.

Place the ingredients on a clean cutting board, rub a few drops of olive oil between your palms, and shape the loaf. The loaf should be 1.5 inches thick--and not much more--otherwise, it will not be uniformly firm throughout.

This loaf will serve four people, and the Almond-Cardamom Gravy contributes to the rich texture and flavor. I usually will make 4-6 loaves at a time and freeze several of them (they freeze beautifully). Consider making this loaf for Easter or another special holiday--or for Sunday dinner. It's worth the extra time.

Recipe: Yellow Split-Pea Loaf with Almond-Cardamom Gravy (Serves 4)

Ingredients

1 cup (250 ml) yellow split peas
1/2 large onion, chopped
3 cloves garlic, chopped
2 cups water
2 tablespoons Extra Virgin Olive Oil
1/2 cup bulgar wheat
2 teaspoons miso tamari (or soy sauce)
1 pinch red pepper
1 14.5 ounce can (428.816 ml) diced, canned tomatoes (unsalted)
1/2 cup carrots, minced in food processor
3 tablespoons egg substitute (I use the egg replacer by EnerG Foods.)
4 tablespoons warm water
1/2 teaspoon smoked paprika powder
3 scallions, chopped
Dill for garnish

Directions

1. Sort and rinse split peas. Place into two-quart pot with water, onion, garlic, and onion. Cook peas for 40 minutes or until tender (avoid overcooking peas--they should retain most of their shape after being cooked).
2. In another small to medium pot, cook bulgar wheat in 1 cup of water until light and fluffy (about 15 minutes). Let stand until cool enough to handle with your hands.
3. Spoon peas and bulgar wheat into a large mixing bowl. Add miso tamari (or soy sauce), red pepper, tomatoes, carrots, and scallions. Stir with a large wood spoon until ingredients are thoroughly mixed.
4. In a small bowl, mix egg substitute powder with 4 tablespoons warm water. Make an indention in the center of the pea mixture and pour egg substitute into the indention (see photo above) Pre-heat the oven to 350 degrees.
5. Empty ingredients onto the parchment-paper-covered cookie sheet. Grease your palms with a few drops of olive oil to avoid having the pea mixture stick to your hands. Shape the loaf in a football shape that is no more than 1.5 inches thick. Place loaf in oven and bake for 1.5 hours. Check firmness of the loaf by gently prodding the middle of the loaf. If it seems too soft, bake for an additional 15-20 minutes. Remove loaf from oven and allow to "rest" (become firmer) before serving.

Recipe: Almond-Cardamom Gravy

Ingredients

1 cup vegetable broth, plus 1/2 additional cup of broth
2 tablespoons almond butter (no salt added)
1/4 teaspoon cardamom powder
1/4 teaspoon paprika
pinch cayenne pepper
Dill leaves for garnish

Directions

1. Pour 1 cup vegetable broth into saucepan. Add almond butter, cardamom powder, paprika, and cayenne pepper.
2. Set burner on medium low heat and stir until almond butter dissolves and the gravy thickens (about three minutes). If gravy becomes thick too fast, add the remaining 1/2 cup of vegetable broth. Spoon gravy over the Yellow Split Pea Loaf Slices. Garnish with dill leaves.

Thanks so much Alaiyo for that wonderful recipe. And I hope that this is just the first of many guest appearances!!

If you have a vegan recipe which you'd like to share, please contact me HERE. And for all the recipes we've shared so far, be sure to visit our recipe page using the tabs at the top of this blog ... or by clicking HERE.

Also posted at Healthy Vegan Friday MoFo Edition

Vegan Recipe - Big Honkin' Chopped Salad

One of my favorite features on Reduce Footprints is our monthly vegan recipe. Meatless meals are good for the planet and good for our health. And ... it's a terrific opportunity to meet talented chefs who whip up delicious dishes to tempt our taste buds. This month's Guest Chef is, indeed, very talented!

Please meet Sam, author (and head chef) of The Quantum Vegan. The Quantum Vegan is a wonderful blog with a variety of interesting posts ... interviews with authors and chefs, product and restaurant reviews and even discussions on eating disorders. And then there are recipes ... lots of recipes ... lots of delicious recipes ... things like “Cheesy” Sweet Potato Hash Browns for breakfast, Toasted Zucchini-Cabbage Sandwiches for lunch and, one of my personal favorites, Millet Salsa Bowls for dinner. Looking for a desert recipe? How does a Mocha Brownie Torte sound? Or maybe “Dandy” Chocolate Chip Walnut Bars? Maybe you're just in the mood for a snack and would find Tangy Shredded Salad to your taste ... or Garlic-Dill White Bean Hummus. Is your mouth watering? Mine is! Each recipe is clear and concise and includes ingredients which most of us have in our kitchens. More importantly, each recipe (at least the ones I've tried) are fabulous ... they meet my main criteria: 1) they are easy to put together and 2) they taste great. The Quantum Vegan is for anyone who loves good food. I hope you'll check it out!

Sam has graciously agreed to share a recipe with us. It looks delicious!

Big Honkin' Chopped Salad

After seeing Forks Over Knives, I was inspired to start swapping out the vegan convenience foods in my diet with more whole foods. Without frozen burritos or ready-in-4-minutes organic ramen to rely on, I had to start being more creative about lunch. It was time to seek out new recipes!

Inspired by the "Hugh Jass Salad" in the Peas & Thank You cookbook (we won't mention how long it took me to work out that joke), I started making big salads with lots of add-ins, which evolved into big chopped salads with crunchy toppings and improvised "dressings." Chopped salad is a great way to get in a lot of vegetables at once, plus the chopping mixes everything together so you get a little bit of each flavor in every bite. Add some grains and beans, and you've got a whole meal in one bowl! Another bonus is that it's extremely portable, so if you're in need of a healthy lunch on the go, you can't go wrong with a big honkin' salad.

This is my basic recipe, but you can mix and match depending on what you have on hand. Sometimes I swap out some of the summer squashes for a few brussels sprouts or throw in some pea shoots. Quinoa and chickpeas is my favorite grain/bean combo, but I've used red rice and pinto beans, millet and white beans and bulgur and kidney beans in the past. Uncle Sam cereal is my favorite topping since it's just wheat flakes and flax seeds, but you can use anything healthy and crunchy. Chopped walnuts come to mind!

Ingredients

2 cups mixed greens (I use spring mix)
1 cup kale, roughly chopped
1 cup red cabbage, roughly chopped
1 cup zucchini, summer squash, or a mix, sliced
1/2 cup bell peppers, diced large
1/4 cup carrots, sliced
1/4 cup cucumbers, sliced
1/2 serving cold cooked grains (usually about 1/2 cup)
1/2 cup beans of your choice
2Tbsp. Uncle Sam cereal
2Tbsp hummus, homemade or store bought, thinned with water to desired consistency
pepper to taste (optional)

1) Dump the greens, kale, cabbage, squashes, peppers, carrots and cucumbers into a food processor. Pulse until chopped but not mushy. Transfer to a big salad bowl.

2) Add the grains and beans. Drizzle on the hummus "dressing" and mix until well combined.

3) Sprinkle on the pepper and Uncle Sam cereal, grab a fork, and enjoy!

Sam, a.k.a. the Quantum Vegan, has been vegan for three years and has spent that time experimenting with recipes in a quest to discover as much delicious vegan food as possible. She loves sharing pictures and comments via the Quantum Vegan blog and finding new recipes from other amazing vegan bloggers around the web!

MMM ... I can't wait to try out that recipe! Thanks, so much, to Sam for stopping by today and sharing this dish with us!

If you have a vegan recipe which you'd like to share, please send it to me HERE. And for all the recipes we've shared so far, be sure to visit our recipe page using the tabs at the top of this blog ... or by clicking HERE.

Vegan Recipe - Seitan and Mushroom Stroganoff

It's the first Friday of the month and that means a vegan recipe to share. Why? Well, eating a plant-based diet ... even occasionally ... is one of the easiest ways to walk gently on the earth. Simply put, it takes less natural resources to produce one pound of plant-based foods than it does to produce one pound of animal-based foods. And with recipes, like the delicious one I'm sharing today, it's truly a joyful way to save the earth.

This month's recipe is from the folks at ChooseVeg.Com who graciously gave me permission to share it with you. It meets my personal criteria for recipes ... it's delicious and it's easy to make. I hope you and your family will enjoy it as much as we do.


Seitan and Mushroom Stroganoff

Serves 4

* 2 tablespoons corn starch
* 3 tablespoons soy sauce
* 1-1/3 cups vegetable broth or water
* 1/2 teaspoon garlic granules
* 2 tablespoons tahini
* 2 teaspoons canola oil or olive oil
* 2 cups thinly sliced onions
* 4 cloves garlic, minced or pressed
* 4 cups sliced fresh mushrooms
* 2 cups thinly sliced seitan strips
* ground black pepper, to taste
* egg-free noodles

Gravy: Stir cornstarch and soy sauce together in a 2-quart saucepan and make a thin, smooth, paste. Whisk in the vegetable broth or water and garlic granules. Cook over medium-high heat, stirring constantly until it thickens and comes to a boil. Remove from heat and beat in the tahini. Cover the saucepan and set aside.

Place oil in a large skillet and heat over medium-high. When the oil is hot, saute the onion and garlic for 10 minutes.

Add the mushrooms and cook, stirring often, for 5 to 7 minutes.

Stir the seitan strips and the reserved gravy into the onions and mushrooms. Reduce heat to low and stir often, about 5 to 10 minutes, until the seitan is heated through.

Season the stroganoff with ground pepper. Serve at once over egg-free noodles.

My Personal Notes:

• The Stroganoff is wonderful over brown rice or vegan mashed potatoes as an alternative to the noodles.
  
  
• Substitute Textured Vegetable Protein (TVP) for the seitan for a "hamburger" texture. Just be sure to soak it in water/broth first to rehydrate.
  
  
• If you don't have fresh mushrooms, try using dried mushrooms (we tried Shitake). Dried mushrooms will also need to be rehydrated before cooking.
  
  
  
• Try adding thinly sliced peppers with the onions for a slightly different flavor.

As always ... I would love to hear from you!