Get Ready + Shopping List

Are you ready? I am getting really excited for Monday!

The Quantum Wellness Cleanse is “about choosing foods that don’t tax the body and make it work so hard; it’s about taking a break but not about starving.”

Remember to be kind and gentle with yourself as you are cleansing. Go to bed a little earlier (getting 7-8 hours is especially important  so your body can process the changes most efficiently), make some time for yourself, but also show yourself some compassion. This cleanse is pretty hard core- if you make a mistake, kindly vow to do better at the next meal without any guilt. As you get used to the changes, it will get much easier.

From my own experience, I do find that it’s easiest for me to be as strict as possible. If I have a piece of bread, then I find myself craving more bread at the next meal and it’s much harder to fight off the cravings. I “treated” myself with a caramel mocha at the end of the cleanse one time and next thing I knew, I was drinking coffee every morning, anxious, and not sleeping well. I had to go through the withdrawal headaches all over again to re-quit. So be kind to yourself and do your best to stick with it. It gets easier as you go.

Today, I made myself a "healthy" shake with protein powder and chocolate almond milk. Curious, I looked at the sugar content of the almond milk. It was over 20g, which is pretty ridiculous and truly not worth it as a source of sugar! So be careful, be sure to check those labels of your usual "healthy" products and double-check. I will make the adjustment in the future of using raw cacao powder instead, along with unsweetened almond milk or I may even try to make my own!

Okay, savor that coffee and toast, have your last omelette for awhile, and now get excited to meet the healthiest you! Hide that bread and stock up on gluten-free, sugar-free, vegan ingredients (I promise, you will find them and they’re yummy!)

So here we go, These are some of my favorite staples (shopping inspiration):
Tortilla chips (What diet? See!) Make sure they are certified by the non-GMO project.
Hummus (If you like it spicy, mix with Sriracha – almost tastes cheesy!)
Salsa (I like Jack's Special Garden Fresh Salsa)
Guacamole (Wholly guacamole or homemade)
Decaffeinated herbal tea (Mint helps you focus, there is decaf chai, Yogi teas tell fortunes!)
Brown rice or Organic Jade Pearl Rice (http://www.tropicaltraditions.com/organic_heirloom_rice.htm) (My favorite!)
Quinoa
Pasta made with brown rice/quinoa (I like Ancient Grains)
Lentils
Beans of any kind
Potatoes (Organic)
Steel-Cut Oats
Nuts & Seeds (almonds, walnuts, pepitas, pistatios)
Peanut butter/almond butter (unsweetened, natural)
Vegan Mayo (I just tried Veganaise –it was not bad!)
Vegan Butter (Earth Balance or Smart Start are good)
Tofu (Organic)
Lots of veggies! (kale, cucumbers, tomatoes, avocados, garlic, broccoli, green beans, etc)
Salad (Lettuce, cabbage, spinach)
Almond milk- unsweetened
Coconut Milk
Maple Syrup, Honey
Fresh herbs (basil, flat-leaf parsley, cilantro, fresh ginger root)
Popcorn (Organic)
Vegetarian broth
Tamari (Gluten-free soy sauce)
Extra virgin Olive Oil
Gluten free bread (Ezekiel Bread has one with almond rice)
Try to avoid processed foods and buy as many whole foods as possible.

Here's an ingredients list for recipes that will be posted in the next few days in case you need some inspiration:
First recipe for slow cooker:
Carrots (at least 2 - they are great to cut up and snack on, too)
yellow onion
garlic
curry powder
ground coriander
ground cayenne pepper
organic potatoes (at least 2 large)
green beans (at least 8 oz or more)
chickpeas/garbanzo beans (one can or dried ones that you've soaked overnight)
one can diced tomatoes
1 can vegetable stock (about 2 cups)
frozen peas
coconut milk (1 can)

Second Recipe:
Brown rice
sesame oil
1 pound green beans
garlic
fresh ginger (or dried, but fresh ginger root is best by far)
chipotle chili powder
tamari sauce (this is gluten-free soy sauce)
Chinese chili paste

Message me if you have any questions!  Can't wait to start this journey with you!

Take My Cheese and I'll Bite Your Hand Off!

 Ok, not really (anymore.) But why can food be that powerful?

First of all, as I'm genuinely looking for balance, I'm also looking for simplicity. What better time than now, while beginning a brand new year, a new cleanse? Simplicity, like moderation and practicality, often eludes me, especially in the kitchen. I just made a minestrone soup and when I went to write down the ingredients, I realized it had so many ingredients that no one would make it! I love to cook and I tend to get carried away. But now that I'm managing my own business, I don't have the time I would like to play in the kitchen. Also, I would love to share recipes that you will actually be able to squeeze into your own busy schedules.

I'm not even exactly sure what I will eat for breakfast without eggs or bread.

Using up those eggs and bread. Kale and tomato recipe coming soon.

Will you help me? Please share with me your recipes- the simpler and tastier, the better. Remember, they must have no gluten, no animal products, no sugar, no caffeine, and no alcohol. If your recipe is chosen, I'll be happy to give you credit here on the blog.

For a moment, I considered letting myself keep eggs for this cleanse, as I always choose organic ones. But -wow- how much that craving must own me! Last time I did the cleanse, I probably would have chosen to skip the gluten free part and I was surprised to discover by omitting gluten that I actually had a sensitivity. Without bread, I had less headaches and way more energy. So this is an important way to take inventory of what the body truly needs to hum along optimally.

While watching the movie Fed Up, I was in tears of anger over how the food industry has exploited my psychology since childhood to make me a willing (and unhealthy) consumer. Basically, in the 80's when skim milk gained popularity, they had all this extra milk fat sitting on shelves. So what did they do? They started marketing cheese much more heavily, especially to children. That's when the commercials of that ooey, gooey, gotta have it cheese started gracing our televisions. They didn't need much help since cheese is actually an opiate. Oh, I bought it- Grilled Cheese with Macaroni and Cheese was my favorite meal. My mom couldn't keep Kraft Singles in the house for more than a couple of days (yes- a 24 pack!)  My nickname as a child was "the cheese monster." I ate so much cheese that it didn't take long for me to develop a pretty severe allergy. When I gave up dairy in the 5th grade, I lost 30 pounds in 6 months. But then, cheese snuck back into my life as a "necessary" indulgence and I have not been able to breathe pretty much since I was eight years old. Enough is ENOUGH. I will no longer allow myself to be controlled by corporations that compromise my health to make their money.

I heard you gasp in excitement. I did, too. Congratulations, food marketing!

As more evidence of how ridiculous this is, I couldn't even find a picture of "milk fat" like in the movie to insert here. They were all glossed up, made to look like delicious cheese, and of course there was a celebrity with a milk mustache. Even when I changed the search to "gross milk fat," the images were pretty much the same, but added were obese people, breasts, and more, albeit strange, marketing. Are you kidding me?

So I'm all in. But if this is an alien concept to you and you'd like to start more simply, maybe you want to try to give up one or a couple of the things, but not commit to all five, and see how you feel?  That’s great; please come along and flirt a little – I promise I won’t tie you down, steal your coffee, hide your bread, and tell you what’s in a McDonald’s cheeseburger.  Just see what you like, no pressure. Small changes generally stick better, so you must start where you are comfortable.

Shopping lists and recommended products coming next. Thanks for joining me!

Pursuit of Wellness

 

 "Wellness is very big among my yogamates. If Wellness were a person, it would be Michael Jackson circa 1984, and my yogamates would be screaming, crying fans jumping up and down just to be so near to it." - Yoga Bitch, Suzanne Morrison

In my breathless pursuit of Wellness, that willowy, lovely ideal of balanced health, I am planning to draw my focus to the physical aspect, but for once, my resolution is not "lose fifty million pounds." It is to "Be healthy by moving regularly and eating mindfully."

Ever blown it on your weight-loss resolution?  I have some shocking news for you: It's not your fault! According to Dr. Leanne Deardreuff, DC in Inner Transformations Using Essential Oils,

"Starting a weight loss diet in the winter works against the system and actually makes the body want to put on more weight since it thinks it has been thrown into the starvation mode during the cold months when it already needs to conserve all the energy it can. This is one reason that New Year's weight-loss resolutions often fail: It's simply the wrong time of year."

The trouble is, if you've gone off the holiday deep end like me, the body may be craving balance and respite from the feasting. Dr. Deardreuff goes on to say that cleansing in the winter can still be beneficial, "especially if your body is screaming for it."

So, to honor my screaming body, I'm doing a cleanse! I've decided to use my blog posts from 2012 that were based on Kathy Freston's 21 Day Quantum Wellness Cleanse, but I will also be integrating other things I've learned about and experienced over the last couple of years, like juicing, green smoothies, and using essential oils and essential oil enhanced products. I may even have some new recipes.

I'm starting this coming Monday- January 12th. Would you like to join me? My blog posts each day will have enough information for you to follow along, whether for the full 21 days or to flirt for a week, even a day here or there. If you simply read along without doing it, you'll still find surprisingly great recipes and info.

This cleanse is the perfect way to refresh your digestive system. It gives your body a break from all of the things that contain the most toxins and use up all of the energy for digestion. These items are:

•     Caffeine

•     Alcohol

•     Gluten

•     Animal Products

•     Sugar

Some of the changes you can expect, according to the author are:

•     More energy

•     Clearer skin and eyes

•     Weight Loss

•     Cessation of certain aches, pains, and digestive ailments

•     Release from addictive habits

•    A profound and deepened awareness of your personal power and the effect you have in the world

Well, those things sound awesome! And it's only 21 days. You'll be done by Valentine's Day...but will you still look at the candy the same way? Hmmm... So you're in, right?

A Refreshing Way to Welcome Fall

With the changing of the seasons, this is a great time to participate in a cleanse – a stepping out of your food habits and giving your body a break from working so hard on digestion.

The ancient Eastern wisdom of Ayurveda recommends simplifying both physical and emotional elements in your life.  For the physical, you can avoid canned and frozen foods for a week, opting for very simple foods, like soup, rice and beans, or just vegetables, focusing on one type of simple food for the whole week.  For instance, make one giant pot of soup and eat it all week.  If you can, omit cheese, milk, and coffee.  Drink only water and tea. 

On the emotional/mental side, this is a wonderful time to take extra special care of yourself.  Get a massage, make sure your house is clean to refresh yourself visually, use a sauna/steam room every other day, go outside in nature as often as possible and enjoy the quiet, listen to gentle music, release any negative emotions, turn off the TV, and find a yoga class or other gentle exercise to get your energy moving.  Ayurveda recommends cleansing for one week, though many other cleanses you can find go anywhere from 7 days to 28 days.  It’s all a matter of finding what works for you and your schedule, but still refreshes your system for the new season.

It is part of our American culture to rush ahead always, constantly pushing ourselves on from one thing to the next.  Our bodies are naturally in tune with the changing of the seasons and even the changing from day to night.  This is an important time to recharge- to let yourself get ready for the new season and take a little breath.

The most nurturing way you can kick off your cleanse is to make some homemade soup completely from scratch.  It is not difficult to make soup stock, it just takes some time to stick close to the kitchen mainly to stir and initially to chop.  Please enjoy this step by step recipe from last year, towards the middle of the post. It even has pictures.  The top is a little embarrassing, as it’s titled “Get Silly and Make Some Soup (from Scratch)!”  But enjoying yourself and having some fun is important, too! 

Also, the post is labeled as “Day 13” of a 21-day Cleanse from Kathy Freston’s book Quantum Wellness Cleanse.  If you are interested in participating in a 21-day cleanse, start here  and follow day-by-day.  You’ll find the cleanse posts in July and August 2012.  There are recipes each day to support the cleanse, as well.

However you decide to do it, this is the time to honor your body, your emotions, and the seasonal change from summer to fall.

*This article was originally published in the Geauga Family Farms CSA Newsletter in my weekly column, Creative Cooking for an Organic Life. 

This post is linked to Party Wave Wednesday at HolisticSquid.com!

Summer, Delicious Summer!

It’s that wonderful time of year again!  The beautiful veggies from Geauga Family Farms CSA are making me jump up and down with glee this week.

There is nothing like fresh, local, organic produce that I can feel so good about eating on a physical AND spiritual level.

“In the eye of the cook or the gardener or the farmer who grew it, this food reveals itself for what it is: no mere thing but a web of relationships among a great many living beings, some of them human, some not, but each of them dependent on the other, and all of them ultimately rooted in soil and nourished by sunlight.”
– Michael Pollan, In Defense of Food: An Eaters Manifesto

Pollan also writes, “To shop at a farmers’ market or sign up with a CSA is to join a short food chain and that has several implications for your health.  Local produce is typically picked ripe and is fresher than supermarket produce, and for those reasons it should be tastier and more nutritious.”

It’s true!  I made my delicious Spaghetti with Roasted Tomatoes and Herbs and now it’s finally summer!  I even cut up the garlic scapes (those curly green things in the picture – they are the tops of garlic and are milder) and added them with parsley and basil.  It was delicious!

Caffeine's Catty Side and Lemony Lentil Soup

Once again, I’ve underestimated my old friend, caffeine.  What a sneaky frenemy.  She is so toxic!  No matter how nice she croons; begging me to take just one little sip, she’s just waiting to make me feel like crap again.  Bitch.

So, I caved for just a moment, thinking, “What harm would one little cup do?”  I was having breakfast with friends, everyone was drinking coffee, blah blah blah, excuses.  I slipped and took a sip.

No matter how many times I prove it to myself, I still can’t believe it.  Two days later and I’m sleeping like crap with exponentially increased anxiety and grumpiness.  SERIOUS grumpiness.  I’m waking up groggy and wishing for “just a cup today.”  After just one cup of coffee!!!  And I really only drank half.  I wish I’d at least made it a salted caramel mocha – this crappy feeling is totally not worth a regular, boring cup of coffee.  When will I learn????

As I mentioned in an earlier post, Caffeine is evil.  Seriously, she is smiling while plotting behind your back.

Kathy Freston shares (in Quantum Wellness Cleanse) that Caffeine:

• Is a central-nervous-system stimulant

• Affects perception, mood, and behavior

• Raises dopamine, increasing feelings of pleasure, but depleting future stores of dopamine, making you need more and more

• Blocks adenosine receptors, which calm you and help you sleep, leading to anxiety, restlessness, and inability to sleep (but it does not take away the need for sleep.)

• Exhausts the body by stimulating adrenaline production, also raising cortisol (stress hormone)

• Extended overuse of caffeine leading to stress fatigue and high levels of cortisol can lead to:  lowered thyroid function, cognitive problems, decreased bone density and muscle tissue, higher blood pressure, lowered immunity, raised inflammatory reaction in body

According to Freston, “The very things we take caffeine for – more energy and mental focus – are sacrificed over the long term by ingesting it.”

I just made my own lentil soup and was so excited that I wanted to share with you.  This was much easier than most soups I make.  It's very flavorful.  I’ve always dreamed of making soup as good as Aladdin’s and I think I’m pretty close.  Let me know!

Laura’s Lemony Lentil Soup (Vegan & Gluten-Free)
Serves 4-6
Ingredients:
1 TB extra virgin olive oil, plus 2 TB for later
3 medium onions, diced
1/8 cup white wine
2 potatoes, peeled and diced
2 stalks celery, diced
2 cloves garlic, diced small
1 tsp oregano (dried)
1 tsp basil (dried)
1 tsp parsley (dried)
1 bay leaf
1 tsp Kapha seasoning (optional – my favorite Indian spice – you can buy it from the Chopra center)
6 -8 cups vegetable broth  (I started with 6 and added more as the lentils ate the broth)
½ lemon, peel washed thoroughly
1 apple, cored and quartered
1 ½ cups lentils
½ cup spinach
¼ cup fresh chopped parsley
Salt and pepper to taste (I barely needed to use any at all.)

1.    In a stock pot, add 1 TB EVOO and sweat onions on med-low for 10 minutes, medium for 10 minutes, then back to low for another 10 min.  Stir often to avoid burning or sticking to the pan.

2.    Deglaze by pouring in white wine and stirring the onions.

3.    Add celery, potatoes, garlic, and lentils and toss with the remaining 2 TB of EVOO.

4.    Add dry spices (save fresh parsley for garnish).

5.    Add broth.

6.    Add lemon, apple (if desired), and bay leaf.

7.    Simmer for 1 ½ to 2 hours, stirring occasionally.

8.    Stir in spinach and remove from heat.  Let sit for a couple of minutes and add more veggie broth if too thick.

9.    Serve topped with fresh parsley.

Day 17- Sugar’s Evil Step Sisters- Mmmm, Chemicals!

Let’s talk about Soda (“Liquid Satan.”)  Not only does a typical soda have 10 teaspoons of sugar (which I bemoaned yesterday,) the high levels of phosphorous can leach calcium from your body, which can lead to bone loss and even osteoporosis. 

“There is nothing in soda that should be put in your body,” according to the Skinny Bitches.

If you are proudly saying, “I drink diet soda, I’m good!” you may, unfortunately, be even worse off.

“Aspartame (an ingredient commonly found in diet sodas and other sugar-free foods) has been blamed for a slew of scary maladies, like arthritis, birth defects, fibromyalgia, Alzheimer’s, lupus, multiple sclerosis, and diabetes.” – Skinny Bitch

The Food and Drug Administration (FDA) has received more complaints from the public on aspartame than any other “food” product.  There are actually aspartame victim support groups.  Also according to Freedman and Barnouin, “Some of the ninety-two aspartame side effects listed by the FDA include memory loss, nerve cell damage, migraines, reproductive disorders, mental confusion, brain lesions, blindness, joint pain, Alzheimer’s, bloating, nervous system disorders, hair loss, food cravings, and weight gain.”  No, I didn’t make a mistake.  Diet soda leads to weight gain.

NutraSweet and Equal are the chemical sweeteners that contain aspartame.  So why is aspartame so dangerous?  When eaten, methyl alcohol, one of the ingredients in aspartame, changes into formaldehyde, a deadly neurotoxin which is carcinogenic (cancer-causing.)

Also, when aspartame is combined with carbs (chips and diet soda), it “causes your brain to slow down its production of serotonin.  A healthy level of serotonin is needed to be happy and well balanced.  So drinking diet soda can make you fat, sick, and unhappy.” – Skinny Bitch

Equal goes even a step further, increasing your risk of seizures, depression, and schizophrenia due to high levels of phenylalanine that go to your brain.

So, you prefer Sweet & Low?  (You thought you were going to sneak on by, didn’t you?)  It contains “saccharin, a coal-tar compound.”  Mmmmm.

And Splenda?  Ah, I wish I could go back in time and take Splenda out of my cabinets years ago.  It contains small amounts of heavy metals, methanol, and arsenic.  Sucrose, in Splenda, is made by chlorinating sugar and “has been found to cause diarrhea; organ, genetic, immune system, and reproductive damage; swelling of the liver and kidneys; and a decrease in fetal body weight.” – Skinny Bitch 
Additionally, there is evidence that Sucralose may increase appetite.  (Wait, what?)

Please, throw those nasty chemicals AWAY!  I won’t even go into the legal battles that happened to get them into our food, but I will say that they were shady and not in the best interest of human health.  (Hint: $)  According to The Kind Diet, all artificial sweeteners followed the same path: “failing safety tests, being approved by the FDA anyway, and now producing ever-growing anecdotal evidence of ill effects.”

Also, beware of “low-fat” or “fat-free” claims on packages.  What these words really mean, according to Skinny Bitch, is “Chemical Shit Storm.”  Foods go through more processing to take out the fat.  Typically, it means adding extra forms of sugar (or sweeteners), stripping the “food” of more minerals and vitamins, and adding hydrogenated oils (not diet food, really.)



I just heard someone say, “I’ll eat what I want now and just take medicine later.”  Ugh.  If your body is saying, “I don’t like this,” that’s a natural signal to keep it out of your body.  “Every time you take medicine, you interfere with your body’s natural ability to heal itself.  You are alleviating those intelligent responses that alert you to a problem, and sending false signals to your brain…most likely, your body is having an adverse reaction to the unhealthy crap you’re eating.” – Skinny Bitch


When we pay attention to our bodies and take proper care, the body is a perfect machine.  We have the ability to heal ourselves.  When we cover up the problems with medicine (chemicals), we cause other side effects that ruin the balance in other ways.  Of course, there are times when medicine can be a necessary evil, but if you have a little headache, drink some water (you could just be dehydrated.)  Or rest!  The more chemicals that we regularly add into the body, the more likely we will be to fall out of balance and have to take more and more to ease the symptoms.


“He that takes medicine and neglects diet, wastes the skill of the physician.”
-Chinese Proverb

Polenta Gnocchi in Tomato Sauce

¼ cup olive oil
Prepared polenta (follow instructions on box.  I like to buy a pre-made roll of polenta from Trader Joes- I know what you’re thinking and I checked the ingredients – organic yellow corn meal, salt, water, vitamins)
2 cups spaghetti sauce (hopefully leftover from yesterday- if not, see below for a quick sauce)
¼ cup finely chopped fresh parsley or basil, for garnish
Freshly ground black pepper

1.    Prepare a baking sheet by placing a layer of aluminum foil over the surface, then greece with half of the olive oil.

2.    Spread the polenta in a smooth layer on the baking sheet and refrigerate the polenta until cool and firm, 2 to 4 hours.  Use a biscuit or ravioli cutter to stamp out rounds of polenta (this is why I buy it in a tube – I just cut the circles.)

Note:  For a thicker sauce, puree in a blender for 10-15 seconds.  It makes it even and it spreads more nicely on the polenta.

3.    Preheat the oven to 400 F (204.5 C).  Prepare a baking dish by coating it with the remaining olive oil.  Arrange the polenta gnocchi so the pieces are slightly overlapping one another in the bottom of the baking dish.  Generously spoon the sauce over the polenta gnocchi and bake until hot, about 30 minutes.

4.    Remove the gnocchi from the oven and sprinkle with the parsley, then grind some fresh pepper over the top.  Serve immediately.

Great with a salad!

Quick and Easy Pasta Sauce
Your favorite jarred (32 oz) sauce (I like Mids and Ragu)
1 TB olive oil
1 onion, diced
½ yellow bell pepper, diced
2 cloves garlic, chopped
1 tsp oregano
1 tsp basil
½ tsp parsley
1 pinch rosemary
1 tsp garlic powder

1.    Heat the oil on medium-low and sauté the onions when hot.  After 2 minutes, add the pepper.  Add the oregano, basil, parsley, rosemary, and garlic powder.  After 3 minutes, add the garlic and sauté for about 30 seconds (it gets aromatic.)

2.    Pour about half to ¾ of the jar into the sauce pan (depending on if you want leftovers.)  Bring to a gentle boil, cover and simmer for 30 minutes.

You can add diced tomatoes if you add a tablespoon of agave nectar and simmer for at least an hour.

Day 9 – A Surprising Obstacle

Hopefully, your initial cravings have passed, along with any withdrawal symptoms.  Now is a good time to pause and give yourself a big hug (it’s possible and it feels really nice!  Try it for real!)  You should be so proud – I am.  It’s been over a week that we have eliminated alcohol, animal products, caffeine, gluten, and sugar- staples that “can’t be lived without” for many.  This is hard core.  And we are rockin’!

My husband, Vida, and I went on a short retreat to The Lodge at Geneva-on-the-Lake – WINE COUNTRY!  Luckily, Vida decided to give up drinking with me in support of the cleanse.  That helped.  I think we were the only sober adults in the whole place!  At the pool, we saw people carrying beer and frozen drinks from the refreshment stand.  Instead we sipped on water, then went for a six- mile bike ride.  At dinner, we watched people, sipping elegantly on their wine at the beginning of the evening (while I felt a bit envious), then stumbling and slurring by the end (when I felt a little better.)   The next day, we remarked to each other how that was the first time we had been there and not drinking.  At the risk of sounding like an after school special, I’m going to venture to say it was better.  I was able to be present and enjoy every single moment: the sun on my skin at the pool, every color in the gorgeous sunset, the lake view and breeze as we biked, every bite of the delicious food.  

Alcohol was not the only temptation.  There was an omelet station for breakfast (my favorite!) and the cheese in Vida’s omelet started looking lasciviously at me and purring my name.  I told the omelet, “Back off!  I feel amazing and nothing is worth giving that up.”

Luckily, there were even a couple of vegan options on the menu – a marinated tofu stir-fry and a black bean burger (which I ordered without the bun, but indulged in the guacamole!)

As we were watching the sunset and I was sipping on my sparkling water with lemon, Vida ordered an ice cream sundae.  I was feeling very smug that I would be just fine, when the waitress, who had astutely noticed me ordering vegan items, mentioned that there was fresh raspberry sorbet.  No dairy.  But sugar!  I thought, “no,” but somehow my lips said yes and it appeared before me moments later.  Well… it was delicious.  I ate only half of the one little scoop and savored every bite.  What was really interesting was the sugar buzz that happened to me after!  I was slap-happy and giggling non-stop for about an hour, then suddenly, as the fun was just starting, the sugar crashed and I was sleeping.  I even had a bit of a headache the next morning.  I never realized that sugar had such an effect, so it was an amusing experiment.

I had a fortified wall up against the things that I know tempt me the most (coffee, cheese, eggs, wine, bread, pasta) but I fell in a moment to sugar, when I’ve always been one who can pass on desserts without too much trouble.  Surprise!

I’m going to take my own advice and not beat myself up about it, but instead be proud of all the other temptations that I was able to vanquish.  And now today is a new day.  I’ve also decided that I’m in it for the long haul and this is how I would like to eat for the rest of my life.  I already feel better than ever and it’s exciting.

I struggled with sharing this slip up, in fear that you will now throw in the towel, declare me a fraud, and stick your face in a chocolate cake with a side of beef.  I can hear your now happier body shouting, “Please don’t!”  Hopefully you will be even stronger than me.  But if not, get back to it on the next meal and take note of how your body reacted.  I’ve been giving this advice and meaning it, but never thought I would have to listen to it!

Meditation:
“Throughout the day, I will say to myself with eyes closed, I examine myself.  I will always be challenged by various situations-relationship conflicts, stress at work, drama with my kids- and thus experience feelings that are uncomfortable.  All of this provides the friction necessary for my personal growth.  If everything went along swimmingly all the time, I would never have the opportunity to stretch myself, or work at pushing through the obstacles that keep me stagnant.  In order to keep moving forward, I can step back from the feelings and examine them, noting how familiar or repetitive they are… As I now see it, the purpose of my life is to grow and awaken to the powerful potential that is within.  My most sacred mission is to focus on moving through the places that hold me back.”

I added green onions.  Mine was a little too brothy, so I reduced the liquid in the recipe below.

Comfort Food - Sweet Potato, Lentil, and Chickpea Curry
Since this is cooked in the slow cooker, the ingredients get gooey, but retain the nutrients.  Delicious!
If you don’t have a slow cooker, make it like a stew and simmer for at least an hour or two.

1 cup dried, split chickpeas
1 cup red or brown lentils
3 cups water (or more depending on what package says for chickpeas and lentils)
2 teaspoons pure chile powder
1 teaspoon turmeric
1 sweet potato, peeled and diced
1 can diced tomatoes
½ cup coconut milk
Salt to taste
¼ cup cilantro (optional)
1 jalapeno chile, seeded and diced small (optional)

1. Put chickpeas, lentils, water, turmeric, chile powder, sweet potato, and diced tomatoes in slow cooker.  Cover and cook on low for 6 to 8 hours, or until chickpeas and lentils are tender.

2. Remove the cover and gently stir in coconut milk.  Add salt to taste and also sample to see if you should add more turmeric & chili powder.  Cook for another ½ hour to an hour.

3. Serve and top each serving with one tablespoon of cilantro and a bit of chopped jalapeno.

Day 6 - Drop Your Glass

Raising a glass is the most common way to celebrate and socialize.  So, what’s the big deal?  Why are we giving up it up?



Many health and wellness authors have concerns about alcohol:

“Alcohol…raises the level of hydrochloric acid in your stomach, wreaking havoc on the digestive process.  If you suffer from poor digestion, then your food will not pass through your body properly... To make matters worse, some alcohol (and non-organic wines) still contains urethane, a cancer-causing chemical…And don’t kid yourself:  When you have a hangover, you’re bound to eat shit all day long.”
-Skinny Bitch, Rory Freedman & Kim Barnouin

“Alcohol possesses no nutritional value, it inhibits your body’s ability to burn fat by more than 30 percent, and it’s loaded with empty calories.”
-The Engine 2 Diet, Rip Esselstyn

“Yes, some studies have shown that one glass of red wine a day (or two for men) may be good for the heart.  But that’s only because we’re walking around with meat-battered, stress-stricken tickers, and a little booze helps to relax us, thins the blood, and contains antioxidants.  However, giving up meat and dairy, eating your veggies, and getting some exercise will do all of the above.  Red wine is a pretty extreme “medicine” for a condition caused by extreme foods.”
-The Kind Diet, Alicia Silverstone

Drinking alcohol can move our body into a low-grade fight-or-flight metabolism by raising cortisol (stress hormone) levels.  Additionally, it depletes vitamins B6, B12, and folic acid, which can interrupt REM sleep.

According to Dr. Neal Barnard, president of the Physicians Committee for Responsible Medicine, if you are female and are having even one glass of wine every day, you have a slightly higher risk of breast cancer, compared with women who drink less frequently. 

Sometimes, we drink to loosen up at parties.  I would urge you to give your weird self permission to come out without alcohol.  Why do we have to be drunk to feel free to act how we want?  Of course, you could always be an ass and then SAY you were drinking- save yourself the headache and the health problems.  Just sayin’.

I’ve often used drinking to loosen up/unwind from an awful day/talk to people/have a free stupid pass at parties.  But I’m taking my own advice (and all the professionals above) and hope to chill on drinking in the future.  So, after the cleanse is over, it’s really not a big deal to have a glass of wine occasionally.  But now we know the consequences if we overdo it and will hopefully consider reducing the frequency in which we imbibe. 

So, time to relax with some sparkling water and one of my favorite meals: Pistachio-Crusted Eggplant Cutlets & Quinoa with Roasted Tomatoes & Herbs (same one as earlier post, but with quinoa!)



Pistachio-Crusted Eggplant Cutlets   
Serves 2
1 cup shelled unsalted pistachios (why do they say “shelled” when they mean “unshelled?”)
8 oz oil-packed sun-dried tomatoes, drained
2 jarred roasted red peppers, drained
2 garlic cloves, minced
1 medium eggplant, peeled and cut lengthwise into ¼ inch-thick slices (6 to 8 slices each)

1.    Preheat oven to 375 F (190.5 C) and coat baking sheet with cooking spray.

2.    Blend pistachios in blender or food processor until finely chopped.  Transfer to plate or shallow bowl.

3.    Add sun-dried tomatoes, roasted red peppers, and garlic to blender or food processor (no need to rinse) and puree until smooth.

4.    Spray 1 side of each eggplant slice with cooking spray, and place sprayed-side down on baking sheet.  Spread 2 Tablespoons sun-dried tomato mix on each eggplant slice, and sprinkle with 1 Tablespoon ground pistachios.

5.    Bake 15-20 minutes, or until eggplant is tender and pistachio topping is browned and crispy.

-    Adapted from Vegetarian Times

Quinoa with Roasted Tomatoes and Herbs
½ cup quinoa
1 pound cherry tomatoes
4 cloves garlic, smashed
2 Tablespoons olive oil, plus more for serving
½ cup mixed herbs (basil/parsley/chives)
Salt and pepper to taste
. 
1.    Heat oven to 375 F (190.5 C), while cooking the quinoa according to package.

2.    Meanwhile, on a rimmed baking sheet, toss the tomatoes, garlic 1 TB oil, and ½ tsp salt.  Roast, tossing once, until the tomatoes begin to burst, 15-20 minutes.

3.    Toss the quinoa with the tomatoes, herbs, and 1 TB oil.

Day 4- What’s wrong with gluten?

And what is gluten, anyways?

Gluten is found in grains, pastas, and in most bread.  It gives baked goods a fluffy bounce.  It contains protein, as well as starch or carbohydrates.  Of course, this explains why we love it so much.  You can even find gluten in just about every processed food.

Many people don’t tolerate gluten well, but have no idea.  According to Freston, “At the least harmful end of the spectrum, gluten in the diet is suspected to cause headaches, asthma, skin rashes and hives, weight gain and/or loss, bloating, fatigue, and behavioral problems such as depression.  At the most harmful end of the spectrum is celiac disease,” which affects the small intestine and causes chronic inflammation in the body.  About one in 133 people have celiac disease and many don’t even know it.

The reason we are cutting gluten out completely for this cleanse is to see if gluten is fine for us or not.  See how you feel without it and after the cleanse, see how your body responds when you add it back slowly.

I’m actually a little alarmed to realize that ongoing headaches I was having are gone since beginning the cleanse.  I have more energy and the last time I did this cleanse, I lost weight easily.  I’m beginning to wonder if I need to continue eliminating gluten after our 21st day.  Like it’s not complicated enough eating a mainly vegan diet!

Some studies have shown that gluten can contribute to autism in children.  Groups of parents have removed gluten and dairy from their children’s diets for at least three months.  The results are very interesting:  “Children who made the dietary switch began making eye contact with their parents for the first time and attending regular classes at school.”

Since gluten seems to be in everything, pay closer attention to breads and pastries, rather than worrying about the small amounts in things like dressing and sauces.  You will still notice a difference.

See below for charts listing foods with gluten and without.

Now enjoy a guilt-free, gluten-free, stress-free dinner!

*Note about the picture: I laid the tortillas flat , filled them, then made a top layer to make more of a casserole because I didn't feel like rolling them up.  I also added chopped zucchini.
The goo that looks like cheese is Daiya (non-dairy cheese) and helped it stick, but many people don't love it, so I didn't list it as an ingredient.  

I also made an avocado/tomato salsa topping that was delightful: Dice 1 avocado and 1/2 tomato, mix with cilantro, garlic powder, salt, and a spritz of lime juice.

Black Bean Enchiladas
Makes 4 servings

1 tablespoon extra-virgin olive oil
1 small onion, chopped
3 large garlic cloves, finely chopped
1 teaspoon ground cumin
2 cans (15 oz) lack beans, rinsed and drained
1 can (4 oz) chopped mild green chilies, drained
1 to 2 tablespoons fresh lime juice
1 to tablespoons chopped fresh cilantro
Salt and pepper, to taste
8 (6 inch) corn tortillas (or other gluten free)
Quick Enchilada Sauce (below)

1. Preheat the oven to 350 degrees F (175 C).  Lightly oil an 11 x7 inch baking dish and set aside.

2. In a large nonstick skillet, heat the oil over medium heat.  Add the onion and cook, stirring, until softened, 3 to 5 minutes. 

3. Add the garlic and cumin and cook, stirring constantly, for 1 minute.

4. Add the beans, chilies, lime juice, cilantro, salt and pepper, stir until thoroughly combined and remove from the heat.

5. Meanwhile, arrange the tortillas on a large ungreased baking sheet (some overlap is okay) and place in the oven until just warmed and softened, about 5 minutes.

6. Spread about 1/3 cup of Quick Enchilada Sauce along the bottom of the prepared baking dish.  Spoon equal portions of the black bean mixture (about ½ cup) along the center of each tortilla and roll up; snugly arrange tortillas, seams side down, in the baking dish.

7. Pour the remaining Quick Enchilada Sauce evenly over the tortillas. 

8. Bake for 20 minutes, or until the sauce is bubbling and the enchiladas are heated through.

Quick Enchilada Sauce
*For slightly less spicy, use ½ tablespoon less of chili powder

2 cups vegetable broth
3 tablespoons chili powder
½ teaspoon ground cumin
½ teaspoon onion powder
1/8 teaspoon garlic powder
1 ½ tablespoons cornstarch, dissolved in 3 tablespoons water

In a small saucepan, bring all the ingredients, except the cornstarch mixture, to a boil over medium heat.  Whisk in the cornstarch mixture and boil for 1 minute, whisking constantly.  Remove from the heat and serve warm.
*Recipes From the Gluten-Free Vegetarian Kitchen  (I am loving this book!)

Foods with Gluten
Bagels                         Muffins
Beer                           Noodles
Bread & rolls               Pancakes
Cake                          Pasta
Cookies                      Pizza
Couscous                    Sauces (usually thickened with flour)
Crackers                     Baking powder
Deli meats                  Margarine and butter spreads
Flour (wheat, spelt, semolina, and rye)    Flavored tortilla and potato chips
French fries, frozen     Soy sauce
Seasoning mixtures     Cereals

There are now many Gluten-free products available to replace these.  With just about anything packaged, make sure it says “gluten-free.”

Gluten-Free Foods – safe!
Corn and cornmeal                Rice noodles
Dairy products and eggs        Soy & Tofu
Fruits and vegetables             Quinoa
Herbs                                    Millet
Beans and lentils                    Nuts and seeds (plain)
Buckwheat                            Rice – brown and wild is best
Jams, jellies, preserves           Sugar, honey, maple syrup
Vinegars                                Yeast, fresh and dried
Tamari (replaces soy sauce)   Popcorn (yay!)

Alternatives to foods with gluten
Arrowroot (for thickening in place of flour)
Cornstarch
Cornmeal, polenta (great to replace pasta!)
Tapioca flour
Rice flour
Quinoa flour
Chickpea flour
Potato flour

Day Two- Seriously? No Caffeine?

How was Day One for you?  Hopefully, you are feeling a little bit lighter as you are beginning to free your body of common toxins.

If you would like a really super-powered breakfast, try this smoothie:
1/4 avocado, 1 leaf rainbow chard (or kale, swiss chard, etc), 1/2 green apple, 1/3 banana (Frozen), 1 tsp fresh minced ginger, a squeeze of lemon, and chia seeds soaked in water (1/4 -1/2 cup). Blend well. It's really refreshing, surprisingly sweet, and gave me a nice energy boost.  Plus, that’s three servings of fruits and vegetables already!

As I’m writing this, I wish I could have a little sip of green tea to perk me up and help me focus just a tiny bit more.  The No Caffeine rule has been, and still is, the toughest one for me.  Why is it so important?

Kathy Freston shares that Caffeine:

• Is a central-nervous-system stimulant

• Affects perception, mood, and behavior

• Raises dopamine, increasing feelings of pleasure, but depleting future stores of dopamine, making you need more and more

• Blocks adenosine receptors, which calm you and help you sleep, leading to anxiety, restlessness, and inability to sleep (but it does not take away the need for sleep.)

• Exhausts the body by stimulating adrenaline production, also raising cortisol (stress hormone)    Extended overuse of caffeine leading to stress fatigue and high levels of cortisol can lead to:  lowered thyroid function, cognitive problems, decreased bone density and muscle tissue, higher blood pressure, lowered immunity, raised inflammatory reaction in body

According to Freston, “The very things we take caffeine for – more energy and mental focus – are sacrificed over the long term by ingesting it.”

What to avoid:
Coffee, tea, caffeinated soda (or sodas with guarana), green tea
Energy drinks
Dark Chocolate
Coffee-flavored desserts
Medications containing caffeine

Enjoy:
Herbal tea
Decaf coffee

A warning, though – when I drank decaf coffee, I wanted real coffee and that led to one of my backslides…

And now for a recipe!

Spicy Basil Green Beans & Rice

1 Tablespoon toasted (dark) sesame oil
1 Tablespoon canola oil
1/2 teaspoon chipotle chili powder (optional)
½ to 1 pound green beans, trimmed
2 cloves garlic, minced
1 Tablespoon minced fresh ginger, or ¼ tsp dried ground ginger
1/3 cup reduced-sodium soy sauce, or tamari sauce
1 Tablespoon red chili paste (a little less if you don’t like spicy)
1 cup brown rice
¼ cup chopped peanuts
¼ cup chopped fresh basil
1 Tablespoon sesame seeds (optional)

1.    Cook rice according to package.  Before boiling, add a drop of sesame oil, some sesame seeds, and a couple drops of soy sauce (separate from ingredient measurements.)
2.    Heat the oils on medium-high heat in a wok or large skillet.  If using, add the chipotle chili powder and cook, stirring, for 15 seconds.
3.    Add the beans and cook, stirring constantly, until just beginning to soften, about 3 minutes.
4.    Add the garlic and fresh ginger (if using), and cook, tossing and stirring constantly, until beans are just tender, about 3 minutes. 
5.    Add the soy sauce, chili paste, and ground ginger (if using), and let come to a boil.  Cook for 30 seconds, tossing and stirring constantly.  Remove from heat, mix in half of the basil, and get ready to serve quickly.
6.    When rice is ready, mix in half of the fresh basil.
7.    Spoon the rice on the bottom, beans on top, then garnish with chopped peanuts.

*Adapted from The Gluten-Free Vegetarian Kitchen. Changed a bit by me.
Please note: Technically, soy sauce contains some gluten.  The ideal is to have the Tamari sauce, but if soy sauce is all you have, don't worry about it.  Progress, not perfection.

And finally, a meditation:

“Find a quiet spot and sit or lie down and close your eyes.  For at least ten breaths, drop down as deep into yourself as you can and connect to the part of you that wants to heal and flourish.  Feel the little buzz of magic that is getting stirred.” 

Think about why you are doing this cleanse.  Imagine yourself feeling lighter, happier, cleaner.  Be gentle with yourself and acknowledge that this is a big step- you are doing your best and are already doing better than last week.  Feel the pride in your commitment.

Use whatever time you can squeeze in – even letting these thoughts settle quietly as you breathe deeply is a good starting point. 

When I first did the cleanse, I would take 3 minutes out of my lunch break and close my eyes at my desk.  The main thing is to take some time to reflect and to let the good of the changes you are making settle in.

Get Ready!

The Quantum Wellness Cleanse is “about choosing foods that don’t tax the body and make it work so hard; it’s about taking a break but not about starving.”

There will be challenges – family barbeques, anniversaries, weddings, etc.  This is not about perfection and punishment – if it’s really awkward not to drink a glass of champagne at a wedding or if you are at a family event where pasta is all that’s being served, then give yourself a break and get back on track with the next meal.  It’s a huge switch and you are still doing better than you were before, even if you have a diversion or two (or five…)

From my own experience, however, I do find that it’s easier for me to be as strict as possible.  If I have a piece of bread, then I find myself craving more bread at the next meal and it’s much harder to fight off the cravings.  I “treated” myself with a caramel mocha at the end of the cleanse one day and next thing I knew, I was drinking coffee every morning, anxious, and not sleeping well.  I had to go through the withdrawal headaches all over again to re-quit.  So be kind to yourself and do your best to stick with it.  It gets easier as you go.


It's not easy for me, either.  This is a picture of having ice cream after 6 months of not having any:

So you see, we're in this together.  : )

Okay, so finish that loaf of bread, have your last omelette for awhile, and stock up on gluten-free, sugar-free, vegan ingredients (I promise, you will find them and they’re yummy!)

(My last fried egg for awhile...)

So here we go, These are some of my favorite staples:
Tortilla chips (What diet? See!)
Hummus (If you like it spicy, mix with Sriracha – almost tastes cheesy!)
Decaffeinated herbal tea (Mint helps you focus, there is decaf chai, Yogi teas tell fortunes!)
Brown rice
Quinoa
Pasta made with brown rice/quinoa/corn
Potatoes
Oatmeal
Corn
Nuts & Seeds (almonds, walnuts, pumpkin seeds)
Peanut butter/almond butter (unsweetened, natural)
Vegan Mayo (I just tried Veganaise –it was not bad!)
Vegan Butter (Earth Balance or Smart Start are good)
Tofu
Pasta sauce
Lots of veggies!  (Summer squash, cucumbers, tomatoes, avocadoes, garlic, broccoli, green beans, etc)
Salad (Lettuce, cabbage, spinach)
Almond milk
Coconut Milk
Agave Nectar (or Stevia, if you prefer)
Fresh herbs (basil, flat-leaf parsley, cilantro, fresh ginger root)
Popcorn
Vegetarian broth
Extra virgin Olive Oil

And an ingredients list for recipes that will be posted in the next few days in case you need some inspiration:
First recipe for slow cooker:
Carrots (at least 2 - they are great to cut up and snack on, too)
yellow onion
garlic
curry powder
ground coriander
ground cayenne pepper
organic potatoes (at least 2 large)
green beans (at least 8 oz or more)
chickpeas/garbanzo beans (one can or dried ones that you've soaked overnight)
one can diced tomatoes
1 can vegetable stock (about 2 cups)
frozen peas
coconut milk (1 can)


Second Recipe:
Brown rice
sesame oil
1 pound green beans
garlic
fresh ginger (or dried, but fresh ginger root is best by far)
chipotle chili powder
tamari sauce (or soy sauce)
Chinese chili paste

Message me if you have any questions!  Can't wait to start this journey with you!

Gain Power over Your Food (as opposed to the other way around)

So, now that the Wellness Cleanse is starting on Monday, you may be thinking, “Geez, that Laura is crazy, can I get out of this?”  Or you are thinking, “why am I reading this, I’m not going to do that stupid cleanse she’s going on about.”

Well, if you are doing it, we will have some fun and maybe even shake off some emotional baggage with the stronger, healthier, perhaps hotter bods of ours.  If not, may I invite you to follow along anyways, and learn some more about nutrition?  Maybe you just want to see if I can still post recipes that are good for you and taste good, too. “Ha,” You are thinking, “Vegan & Gluten Free!  No way will it be good.”  Well, then.  Let me just tell you that I am an excellent cook, I adore spending time in the kitchen, and I see vegetarian cooking as a challenge to make food even better than if it had the ordinary old meat and dairy in it.  So look out!  It’s good stuff!

Maybe you want to try to give up one or a couple of the things, but not commit to all five, and see how you feel?  That’s great, please come along and flirt a little – I promise I won’t tie you down, steal your coffee, hide your bread, and tell you what’s in a McDonald’s cheeseburger.  Just see what you like, no pressure.

If you are thinking, “I couldn’t possibly give up (cheese, steak, ice cream, etc)” Freston encourages us to think about how much that craving owns you.  Do you want your food to have power over you or would you like to have power over your food?  All my life, I was known as the “cheese monster.”  My husband told me that he wouldn’t marry me unless I ate vegetables because he was afraid I wouldn’t feed our (future) kids veggies.  Once, he saw me go into such a frenzy over cheese -on -a -stick at an amusement park that he called me that for months.  I freakin’ love cheese, ice cream, cheeseburgers, etc.  But I also love being healthy and I want to live a long, long time.  So I quit that shit. 

In addition to the cleanse information, I’ll be sharing nutritional tidbits from Dr. Todd Pesek (Eat Yourself Super), Michael Pollan (Food Rules & In Defense of Food), Dr. Barnard (21 Day Vegan Kickstart), Alicia Silverstone (The Kind Diet), those fabulous Skinny Bitches, and more.  I have a dorky addiction to reading about food…let's use it to serve you as I share the knowledge I've accumulated over the years.

Spaghetti with Roasted Tomatoes and Herbs

I made one of my very favorite summer pastas last night and it was extra delicious with the fresh, organic cherry tomatoes from Geauga Family Farms.  It was the first time I ever used yellow tomatoes in this recipe and it gave the sauce a completely new taste.  Amazing!   This recipe was shared with me a couple of years ago by a dear friend.   Arlyn, I still think of you every time I enjoy this recipe!

*Note: I’ve recently been using refrigerated, fresh pasta.  If you can get the fresh pasta rather than the dry, it really makes a difference.  I used garlic & chive spaghetti from Ohio City.

This is simple to make and tastes gourmet.

Spaghetti with Roasted Tomatoes and Herbs (Serves 2- with leftovers unless you're really hungry)

12 oz spaghetti (3/4 box)

2 pints cherry tomatoes (2 little crates – best if red & yellow mixed!)

6 cloves garlic, smashed

3 TB olive oil, plus more for serving

½ cup mixed herbs (basil, parsley, chives) I used basil and a little bit of Italian Parsley, too.

1. Heat oven to 400 F.  Bring water for the pasta to a boil.

2. Meanwhile, on a rimmed baking sheet, toss the tomatoes, garlic, 2 TB oil, and 1 tsp salt.  Roast, tossing once, until the tomatoes begin to burst (20-25 minutes).

3. Prepare the pasta according to package directions.

4. Toss the pasta with the tomatoes, herbs, and the remaining oil.  Serve more olive oil and taste to check if you should add more salt and/or herbs.

*Improvisation: Sarah J, this recipe makes me think of you.  Saute some shrimp with a couple of the tomatoes, some garlic, and basil and this will be almost as good as your signature shrimp dish.

If you like, you can watch how easy it is to make this meal: Laura Makes Spaghetti with Roasted Tomatoes and Herbs.  Please don't laugh - it's my first attempt at video editing and my first time preparing food while talking about it to a crowd!  It's only 5 minutes as I'm using it to audition to be a cooking instructor, so some steps are skipped, but all are listed above.  Enjoy!

Laura’s Karmic Subs

My husband, Vida, and I love Dave’s Cosmic Subs.  Since we’re scaling back on the budget and have so many fresh veggies from the CSA, I decided to attempt them myself.  Okay, so obviously they are a bit overflowing.  If you don’t want it sloppy and have some to eat with a fork afterwards, use less veggies.  This was delicious!  Keep your napkins close!

They are Karmic because they’re vegan. 

Laura’s Karmic Subs (Serves 2 and then some to lick off the plate)

Foot long French bread, cut in two
½ avocado, large diced or strips – whichever you prefer
½ tomato, diced
½ pepper, cut into long strips
½ onion, cut into long strips
Fresh horseradish or a sauce without egg or cream
Handful of fresh spinach
2 romaine leaves
½ cup cole slaw (recipe below)

1. Saute the pepper and onions in light olive oil on medium heat until soft (about 5-7 minutes.) 

2. While sautéing, spread horseradish on both sides of the inside of the bread.  Add spinach, lettuce, avocado, and tomato. 

3. When done, add grilled onions and peppers. 

4. Top with cole slaw. 

5. Try to fit in mouth.

Feel free to make variations with your favorite veggies that you have available!  If you like mushrooms, those would probably be nice to grill, too.

Fresh Cole Slaw

½ head cabbage, shredded to bite-sized pieces
1 carrot, use a peeler to peel the whole carrot into little strips
¼ cup red wine vinegar
1/3 cup olive oil
Salt & Fresh Ground Pepper
1 tsp ground mustard powder
Couple of dashes lemon pepper
1 TB garlic powder

Combine and mix.  Let marinate about 15 minutes.

Bruschetta and an Italian Salad

Yesterday was a much better day once I got back to focusing on the present, taking care of my house and obligations, and cooking happily in my kitchen.  I guess it's easier not to have huge expectations for a Monday!

Birthday dinner appetizer recipe - as promised!  This is actually enough to make it a meal.  And the bonus is yesterday's lunch recipe with the leftovers.  I hope you like it.  I'm guessing a little on the measurements, so if you notice that something needs to be tweaked, please let me know.  Thanks!

Bruschetta (Vegan, serves 2 with some leftover)

¼ cup yellow bell pepper, diced very small

¼ cup red onion, diced very small

2 cloves garlic, minced

4 green onions, chopped very small

½ pint cherry tomatoes- preferably both yellow and red, diced larger

¼ cup chopped fresh basil

¼ cup good olive oil (cold pressed)

1 tsp garlic powder

½ tsp salt

½ tsp fresh pepper

1 tsp Italian Seasonings (usually basil, oregano, and parsley)

Fresh Italian bread, 4 slices (baked or toasted if you like)

Reserve about 1 TB of the olive oil.  Gently mix all toppings but bread in a small bowl and let marinate in the olive oil for at least 15 minutes.

Drizzle remaining olive oil evenly over the bread, then spoon mixture onto the bread evenly.  Enjoy!

(See below for what I did with the leftovers!)

Italian Veggie Salad (Vegan, Dinner salad size.  If serving for appetizer, put some of the salad in a container for tomorrow before you toss with the dressing.)

½ yellow bell pepper, diced

½ cucumber, sliced into thin half moons

½ large tomato, diced

¼ red onion, diced

¼ cup fresh basil

¼ cup green onions, sliced

1/8 cup sliced walnuts

1 TB sundried tomatoes, chopped small (optional - I always have a bag in the fridge)

3 cups red romaine lettuce, torn

Dressing:

3-4 TB Garlic Expressions (or your favorite Italian dressing)

Splash red wine

Touch of salt, if needed

sprinkle of garlic powder

Fresh pepper

Reserve a small amount of basil and green onions for the garnish.  Mix all other veggies in a large bowl with salad tongs.  5 minutes before serving, pour dressing and red wine over the salad and continue to toss with salad tongs.

Serve on the plates and top with garnish of fresh basil and green onions.

If you have fresh parmesan available and you like cheese, it’s a really nice complement to this.

Got leftovers from the bruschetta and bread?  I had salad leftover, too (did not pour the dressing over the whole salad once I saw that there was too much for an appetizer!)

Fabulous Bruschetta No-Cheese sandwich (Vegan, makes two sandwiches)

2 slices tofutti soy cheese (trust me, it’s good!)

Remaining Bruschetta (Hopefully enough for two sandwiches – ok if it’s not heavy)

4 slices Italian Bread

Earth Balance Buttery spread (non-dairy)

Just like you’re making a grilled cheese! 

Begin heating the pan to medium with a tiny scoop of Earth Balance Spread.

Spread more Earth Balance butter over one side of each piece of bread.  Flip over.  Fold the “cheese” in half and put horizontally across each piece of bread.  Top the bottom bread with the bruschetta spread.  Assemble the sandwich and place into the pan.  Again, make sure there is “cheese” below and above the bruschetta spread.  Cover the pan.

Check if bread is turning brown after about 4 minutes.  If yes, flip over and remove cover.  If no, keep a close eye on it and flip when brown.  Cook about another 2 minutes after flipping, again making sure that it turns brown but does not burn.

Cut diagonally and serve with salad or your favorite sandwich accompaniment!

Improvisations:  If you want real cheese and still have that fresh parmesan from last night, my husband says it’s a very tasty treat to use that cheese instead.  We also heated up some spaghetti sauce from the night before for him to dip his sandwich into – if you have some jarred sauce and you like to have a dipper, you might enjoy that, too! 

*An Ayurvedic Tip:  I heated the sauce in the hot pan after removing the sandwich – it only took a minute.  I NEVER use the microwave.  According to Ayurvedic philosophy, it actually changes the molecules of your food and mutates them into something else.  I cook like a grandma - stove and oven only- and it's much more delicious!  No more mushy microwave food!

1st Recipe - Zucchini Summer Salad

I have also been cooking homemade meals from scratch.  I’ve joined a Community Supported Agriculture (CSA) program and am getting boxes of organic produce, fresh from a local farm every week.  I feel healthier than ever. 

I'm not great with measuring - I'm always throwing in "a little bit of this and a little bit of that," so please bear with me.  I will do my best and will try to start measuring soon!

This is one of my favorite recipes.

Zucchini Summer Salad (Serves 2 Large Plates)

Ingredients:
1 Zucchini, sliced longways into thin strips, brushed with olive oil and light salt
1 Bell Pepper (any color!), top & seeds removed, sliced in half, brushed with olive oil and light salt
1 Medium onion (red or sweet), sliced in half and brushed with olive oil & light salt
1/2 large, fresh tomato, diced
4 cups lettuce- whatever is fresh and in season
3 slices bread, diced into cubes and brushed with olive oil, sprinkled with italian seasonings
3 Garlic scapes, diced like green onions (optional)
1/4 cup fresh parsley, chopped (plus 1/8 cup for the dressing)


Dressing:
1/4 cup Olive Oil
Juice of 1/2 lemon
Squirt of dijon mustard (or regular is fine)
1/8 cup fresh parsley, chopped
1 tsp garlic powder
Italian seasoning mix (usually dried basil, parsley, oregano, perhaps rosemary)
salt & fresh cracked pepper to taste 
(Whisk together in small bowl)


1. Preheat the oven to 375 and spritz some olive oil on a cookie sheet (I like to cover with foil.)  Spread bread cubes on cookie sheet and toss with olive oil and italian seasonings (+ salt if desired).  Set aside.

2.  Preheat the grill (medium.) 


3.  Wash lettuce thoroughly and arrange 2 cups torn lettuce on each of 2 large plates.  Add diced tomatoes.


3.  Take zucchini, pepper, and onion out to the grill and begin grilling (it will take about 10-15 minutes depending on thickness of zucchini - turn fairly often)


4.  Throw the bread cubes in the oven for about 7 minutes - they should be browned and crispy.  Take out to cool when done.


5.  Add 1/2 of the homemade dressing to the lettuce and tomato, toss.


6.  By now, the veggies on the grill are probably done.  They should be soft and have the nice grill marks. Remove from grill and slice into bite-sized pieces.


7.  Add bite-sized grilled veggies to the lettuce and tomatoes, then sprinkle with garlic scapes and parsley.    Add the homemade croutons and pour the remaining dressing over top.  Add salt and pepper to taste.


Optional improvisations:  You can add fresh cucumber with the tomato, use green onions instead of garlic scapes (this was the first I'd ever seen them when they arrived in my CSA box!  They are good!)  Grilled eggplant and yellow squash would be nice, too.  You can use regular croutons or add cheese (cheddar would be nice - fresh parmesan, too.)


This is a vegan recipe as instructed above.  You could always grill some chicken if you want.


Enjoy!