Here is an interesting chili I came up with, which has tofu as a meat substitute, and does not really look like chili if you are using all fresh ingredients.
What you'll need:
1/3 cup (dried) kidney beans; soaked for 8-12 hours
1/3 cup (dried) black beans; soaked for 8-12 hours
1/3 cup (dried) pinto beans; soaked for 8-12 hours
1/3-1/2 cup vegetable broth
1 stock of corn
1/2 block of firm tofu; crumbled by hand
2 small habanero peppers, finely diced
-
Onion, about 1 cup, chopped
Garlic, about 6 cloves minced
Green bell pepper (about 1/3-1/2 cup)
1 large carrot, chopped
4-5 large tomatoes, diced
1 lime
1 lemon
Avocado (optional)
Olive oil
-
Cumin
Chili powder
Paprika
Oregano
Salt & pepper
Cilantro
First you want to marinate the tofu with a bit of cumin, paprika, chili powder, a squirt of lemon & lime, and a splash of soy sauce. You don't need to marinate for more than 30 minutes. Next you probably want to cook your beans. After they've been soaked, bring them to a boil in enough water to let them expand, and simmer on low heat for 30-45 minutes, until soft. Drain and put aside. I like to do my beans separate because different kinds take longer, but I've never tried them all together. While cooking your beans you can stew your tomatoes as well. To do so, simply simmer diced tomatoes on medium heat in a sauce pan, covered, for about 15 minutes, while stirring occasionally. Ok, now for the good stuff. Begin by sauteing marinated tofu in a large pot with a tablespoon of olive oil for about 5 minutes, just to give it a bit of color. Add your onion and garlic, and saute another 5 minutes. Add the rest of the veggies (peppers included), and continue sauteing. After about 5 more minutes, add a teaspoon of cumin, chili powder, and oregano. Next put in the vegetable broth, and saute until it pretty much burns off. Now you want to put everything together (e.g. the just-cooked ingredients) and let the whole thing simmer for about 20 minutes uncovered, stirring occasionally. The first time I made this, it came out a little bit watery from the tomato juice. It was still good, but you may need to let it simmer longer to burn off any excess liquid. So when it is all said and done, feel free to season it with salt and pepper, lemon and/or lime juice, and even a bit of hot sauce or salsa (the habaneros should make it pretty spicy to begin with). Garnish with avocado slices, fresh cilantro, and enjoy!
Friday, August 21, 2009
Thursday, August 13, 2009
Untitled Recipe #2
This is basically a vegan pesto with penne, mushrooms sauteed in white white, and boiled broccoli and asparagus.
What you'll need:
A food processor
White wine, preferably a pinot grigio
16 oz. penne pasta
-
Olive oil
Pine nuts
Fresh basil
-
Onion, about 1/2 cup
4 cloves of garlic, minced
1 bunch asparagus, chopped
1 crown broccoli, chopped
A handful of mushrooms (about 2-3 cups), sliced, any variety
Red wine vinegar (optional)
Sun-dried tomatoes (optional)
While you're waiting for the water for the pasta to boil, begin by preparing the pesto and vegetables. First boil asparagus and broccoli in a separate pot with a bit of salt for 2 minutes. Drain and put aside. Next, put one clove of garlic, about 1 1/2 to 2 cups of fresh basil, about 3 tablespoons of olive oil, a bit of salt, and a handful of pine nuts into your food processor and grind away. Depending on how small your food processor is, you may need to make two small batches of the pesto for your pasta. For the second batch, I use water instead of oil and add in a squirt of lemon juice and maybe a splash of red wine vinegar. It should be a nutty consistency. Salt to taste. By this point your pasta should be actually boiling. Saute mushrooms, onion, and garlic in a medium-sized pan with a 1/2 a tablespoon of olive oil on medium heat for 8-10 minutes. Add in a splash of white wine, chopped parsley and salt, and saute for another minute or two on low heat (until the wine settles down). After you've drained your pasta, add all the ingredients into a large pot. Salt and pepper to taste, then serve and enjoy. For a bit of extra flavor, I like also to add some sun-dried tomatoes.
What you'll need:
A food processor
White wine, preferably a pinot grigio
16 oz. penne pasta
-
Olive oil
Pine nuts
Fresh basil
-
Onion, about 1/2 cup
4 cloves of garlic, minced
1 bunch asparagus, chopped
1 crown broccoli, chopped
A handful of mushrooms (about 2-3 cups), sliced, any variety
Red wine vinegar (optional)
Sun-dried tomatoes (optional)
While you're waiting for the water for the pasta to boil, begin by preparing the pesto and vegetables. First boil asparagus and broccoli in a separate pot with a bit of salt for 2 minutes. Drain and put aside. Next, put one clove of garlic, about 1 1/2 to 2 cups of fresh basil, about 3 tablespoons of olive oil, a bit of salt, and a handful of pine nuts into your food processor and grind away. Depending on how small your food processor is, you may need to make two small batches of the pesto for your pasta. For the second batch, I use water instead of oil and add in a squirt of lemon juice and maybe a splash of red wine vinegar. It should be a nutty consistency. Salt to taste. By this point your pasta should be actually boiling. Saute mushrooms, onion, and garlic in a medium-sized pan with a 1/2 a tablespoon of olive oil on medium heat for 8-10 minutes. Add in a splash of white wine, chopped parsley and salt, and saute for another minute or two on low heat (until the wine settles down). After you've drained your pasta, add all the ingredients into a large pot. Salt and pepper to taste, then serve and enjoy. For a bit of extra flavor, I like also to add some sun-dried tomatoes.
Monday, July 27, 2009
Untitled Recipe #1
I really don't know what to call this, but it is basically just boiled or steamed vegetables with stir-fried tofu. Also, sorry about not posting much (or at all) lately. So here's to working on new recipes.
What you'll need:
Bok choy or baby bok choy (a good amount)
1 or 2 broccoli crowns, chopped
Asparagus
Baby spinach
-
Bay leaves
Fresh basil, chopped (optional)
-
1/2 (or more) block of firm tofu, drained and cubed
Garlic
Onion (yellow)
-
1 tablespoon of Earth Balance (optional)
1 Lemon
Use as much bok choy, broccoli, and asparagus as you want. Boil them together for 5 minutes in a large pot with a bit of salt and a few bay leaves. Drain when finished. In a pan, saute onion, garlic, and tofu in a tablespoon of olive oil, on medium heat, for about 8 minutes. Add in some spinach and stir until that gets wilted. Next throw in your drained vegetables and mix it all up. Cook for about 1 more minute. Throw in a little basil if you like and season with salt, pepper, and a few squirts of lemon. For an interesting twist, add in one tablespoon of Earth Balance and stir until melted. And that's it. Feel free to experiment with different vegetables, adding or subtracting, or you could even use this recipe to compliment a rice or pasta dish.
What you'll need:
Bok choy or baby bok choy (a good amount)
1 or 2 broccoli crowns, chopped
Asparagus
Baby spinach
-
Bay leaves
Fresh basil, chopped (optional)
-
1/2 (or more) block of firm tofu, drained and cubed
Garlic
Onion (yellow)
-
1 tablespoon of Earth Balance (optional)
1 Lemon
Use as much bok choy, broccoli, and asparagus as you want. Boil them together for 5 minutes in a large pot with a bit of salt and a few bay leaves. Drain when finished. In a pan, saute onion, garlic, and tofu in a tablespoon of olive oil, on medium heat, for about 8 minutes. Add in some spinach and stir until that gets wilted. Next throw in your drained vegetables and mix it all up. Cook for about 1 more minute. Throw in a little basil if you like and season with salt, pepper, and a few squirts of lemon. For an interesting twist, add in one tablespoon of Earth Balance and stir until melted. And that's it. Feel free to experiment with different vegetables, adding or subtracting, or you could even use this recipe to compliment a rice or pasta dish.
Friday, April 3, 2009
Tofu Ricotta Lasagna - Noodles Optional
Tofu Ricotta Lasagna - Noodles Optional
Can be made with or without noodles!
What you'll need:
1 large eggplant
1 block of firm or extra firm tofu (undrained)
1 box of spelt or whole wheat lasagna noodles (optional)
1 bag of baby spinach
-
1 tablespoon (or less) of olive oil
Onions & garlic (1/2 chopped; 4-5 cloves minced)
Yellow and green zucchini (about 1 cup chopped)
Mushrooms (about 1 1/2 cup diced)
Orange, yellow, or red bell pepper (about 1 cup chopped)
-
1 large lasagna pan
1 jar of pasta sauce
Fresh basil
Your favorite soy cheese (optional)
1 extra clove of garlic
Salt & pepper
-
A food processor or blender
To prepare tofu "ricotta:" This is the best part. Simply blend a block of tofu with basil and a clove of garlic. Since my Cuisinart food processor is a bit small, I do in quarters. If your tofu is undrained, you probably won't need to add any extra water or oil to get that ricotta-like texture. Set aside until ready to prepare lasagna.
If you are not using noodles, then the eggplant will serve as the "noodles." To do so, simply cut the eggplant lengthwise or in circles and set aside. You will also need to broil them for about 10 minutes with a bit of salt on top prior to the cooking process. If you are using noodles, then cook them according to the instructions on the box, drain, set aside and let dry (and likewise omit eggplant).
Begin by sauteing onion and garlic with olive oil in a frying pan. Saute until tender. Add the other vegetables now, and saute another 10 minutes. Stir in as much spinach as you feel necessary until it begins to wilt. Set aside.
Now, coat the bottom of your lasagna with a thin layer of pasta sauce. Add some tofu ricotta mix and vegetables. Then top with eggplant or real noodles. Repeat three times, adding just a bit of sauce in between each layer, and topping the last layer off with a bit of soy cheese or more sauce. Bake at 375 degrees for 45 minutes to an hour and enjoy!
Can be made with or without noodles!
What you'll need:
1 large eggplant
1 block of firm or extra firm tofu (undrained)
1 box of spelt or whole wheat lasagna noodles (optional)
1 bag of baby spinach
-
1 tablespoon (or less) of olive oil
Onions & garlic (1/2 chopped; 4-5 cloves minced)
Yellow and green zucchini (about 1 cup chopped)
Mushrooms (about 1 1/2 cup diced)
Orange, yellow, or red bell pepper (about 1 cup chopped)
-
1 large lasagna pan
1 jar of pasta sauce
Fresh basil
Your favorite soy cheese (optional)
1 extra clove of garlic
Salt & pepper
-
A food processor or blender
To prepare tofu "ricotta:" This is the best part. Simply blend a block of tofu with basil and a clove of garlic. Since my Cuisinart food processor is a bit small, I do in quarters. If your tofu is undrained, you probably won't need to add any extra water or oil to get that ricotta-like texture. Set aside until ready to prepare lasagna.
If you are not using noodles, then the eggplant will serve as the "noodles." To do so, simply cut the eggplant lengthwise or in circles and set aside. You will also need to broil them for about 10 minutes with a bit of salt on top prior to the cooking process. If you are using noodles, then cook them according to the instructions on the box, drain, set aside and let dry (and likewise omit eggplant).
Begin by sauteing onion and garlic with olive oil in a frying pan. Saute until tender. Add the other vegetables now, and saute another 10 minutes. Stir in as much spinach as you feel necessary until it begins to wilt. Set aside.
Now, coat the bottom of your lasagna with a thin layer of pasta sauce. Add some tofu ricotta mix and vegetables. Then top with eggplant or real noodles. Repeat three times, adding just a bit of sauce in between each layer, and topping the last layer off with a bit of soy cheese or more sauce. Bake at 375 degrees for 45 minutes to an hour and enjoy!
Tuesday, February 3, 2009
Top Local Restaurants
Sometimes it seems as if there are more drawbacks to vegan dining than its perks, which is why I usually just cook at home. However, San Diego has a few things to offer the vegan community. Let us begin with the main drawbacks.
1. The drawback to eating out in general is that the food is likely to be generally unhealthy (ingredient-wise) and over-portioned. This too rings true even for vegetarian- and vegan-friendly restaurants that claim to have healthier options. Often times you will see the same enriched grains or processed ingredients being used, even in so-called healthy establishments. So, as a rule, dining out should not be done religiously; perhaps no more than once a week.
2. Price. I am a student, so I am cheap and do not like to sap my budget by going out to eat all the time. Unfortunately, one has to pay more for healthier foods, which doesn't make sense at all to me (the foods that will kill you are the cheapest -- population control?). But there are some restaurants around here that don't charge an arm and a leg for tasty meat-free dishes.
3. Location. With so few [healthy, cheap, and tasty] veg-friendly restaurants in the area, it is difficult to pinpoint one region of the city (San Diego is huge, by the way) where they might be concentrated. The fact is that there is no one area of the city where this occurs, but a safe bet would be either in the Hillcrest/North Park/Downtown area... or Ocean Beach.
Now for my list of my favorite restaurants in town. While I haven't been to every veg-friendly restaurant,* as new ones keep opening up, these get my pick based on the above criteria.
1. Ranchos Cocina
While they have three locations, I typically frequent the North Park one simply because it is closest. Sometimes I think that the food is better at the OB location though, so I go there once in a while as well. Anyway, if you want Mexican, this is the place to go. It is relatively cheap, the food is good, but it isn't too healthy. Portion sizes seem to have shrank over the years, so I'd say just be careful of how much you eat. They make the best salsa too, and if you aren't vegan then the shiitake burrito is probably the best tasting dish on the menu. They also have an array of vegan alternatives to cheese, sour cream, etc. I should also mention that I prefer Ranchos to the other Mexican vegetarian alternative, Pokez, down in downtown (which isn't too bad, I guess).
2. Veg'n Out
Again, this place is near North Park (closer to South Park actually), so it isn't too far from me. This place specializes mainly in veggie burgers and sort of "American" cuisine, you might say (including veggie dogs). Unlike most average restaurants that serve veggie burgers, Veg'n Out makes their own patties, uses whole wheat buns, and has a big variety of all-vegan burgers. My favorite is the Ultimate Vegan Burger with Follow Your Heart cheese. Prices are okay, and portions here can get big, especially with a side of potato wedges, so don't be afraid to bring some home.
3. Harrar Ethiopian Cafe
I was surprised to learn that Ethiopian food was vegetarian-friendly, so I had to try it out. Harrar is also in North Park, about a few blocks from Ranchos even. I'm not really sure how to describe the food, but it is sort of like a mix of vegetables that they serve on a doughy/spongy bread. You eat it with your hands too! They also serve various types of Ethiopian alcohol, which I have to try, and overall everything is relatively cheap.
4. Sipz Asian Fusion Cafe
What's with the Z's? This is so far down the list because I don't think that this place is all that healthy. When it first opened up, I was really stoked about it. Since then, however, the service has declined dramatically. It does have its merits though: If you crave Asian food that you can trust to be vegetarian, then this is your best bet. Most Chinese or Thai places claim to have vegetarian dishes on their menus, but some of them are still cooked with animal-based oils or fats, similar to how most taco shops use lard. Sipz does have a great vegan sushi menu, although it isn't very cheap. They offer brown rice for all of their dishes as well, but for an extra charge. Another drawback to Sipz is that it is precariously located in Clairmont Mesa. Supposedly they are planning to open up a new location soon.
5. Cilantro Live!
As its name implies, Cilantro Live! is 100% raw vegan. I remember trying this place out when they opened their first location in Chula Vista some years ago. Since then I have gotten into raw foods, and this place serves some really great dishes, but it is by far the most expensive vegan restaurant in the city. I liked how they opened up a location in Lemon Grove when I was living in La Mesa, but that closed down recently. They also have two other locations (in addition to Chula Vista), one in Carlsbad and one in Hillcrest. As you can tell, I probably don't go there much, but I still like the concept and their menu.
In addition to the aforementioned draw backs to San Diego's veg-friendly restaurant scene, there is one major one that I have forgotten to mention: There is nowhere to spontaneously get an awesome breakfast. Ranchos has a decent breakfast menu, but it is, of course, limited to Mexican food. This place called Spread in North Park also has breakfast, from what I hear, but they have weird hours are not cheap. I remember when I was in Providence or San Francisco and finding an awesome vegan breakfast was no problem. And this is why I see San Diego as very far behind in terms of its "vegan scene." I've even thought of opening up a restaurant myself, but then I'd end up just serving what I make/eat at home. So, as you can imagine, it can be a bit frustrating to stick to a healthy vegan diet in this city. Jess and I usually end up settling much of the time, as we can never completely satisfy our desires food-wise (e.g. breakfast).
* For a comprehensive list of veg-friendly restaurants in San Diego, see either VegSanDiego or the San Diego Natural Guide.
1. The drawback to eating out in general is that the food is likely to be generally unhealthy (ingredient-wise) and over-portioned. This too rings true even for vegetarian- and vegan-friendly restaurants that claim to have healthier options. Often times you will see the same enriched grains or processed ingredients being used, even in so-called healthy establishments. So, as a rule, dining out should not be done religiously; perhaps no more than once a week.
2. Price. I am a student, so I am cheap and do not like to sap my budget by going out to eat all the time. Unfortunately, one has to pay more for healthier foods, which doesn't make sense at all to me (the foods that will kill you are the cheapest -- population control?). But there are some restaurants around here that don't charge an arm and a leg for tasty meat-free dishes.
3. Location. With so few [healthy, cheap, and tasty] veg-friendly restaurants in the area, it is difficult to pinpoint one region of the city (San Diego is huge, by the way) where they might be concentrated. The fact is that there is no one area of the city where this occurs, but a safe bet would be either in the Hillcrest/North Park/Downtown area... or Ocean Beach.
Now for my list of my favorite restaurants in town. While I haven't been to every veg-friendly restaurant,* as new ones keep opening up, these get my pick based on the above criteria.
1. Ranchos Cocina
While they have three locations, I typically frequent the North Park one simply because it is closest. Sometimes I think that the food is better at the OB location though, so I go there once in a while as well. Anyway, if you want Mexican, this is the place to go. It is relatively cheap, the food is good, but it isn't too healthy. Portion sizes seem to have shrank over the years, so I'd say just be careful of how much you eat. They make the best salsa too, and if you aren't vegan then the shiitake burrito is probably the best tasting dish on the menu. They also have an array of vegan alternatives to cheese, sour cream, etc. I should also mention that I prefer Ranchos to the other Mexican vegetarian alternative, Pokez, down in downtown (which isn't too bad, I guess).
2. Veg'n Out
Again, this place is near North Park (closer to South Park actually), so it isn't too far from me. This place specializes mainly in veggie burgers and sort of "American" cuisine, you might say (including veggie dogs). Unlike most average restaurants that serve veggie burgers, Veg'n Out makes their own patties, uses whole wheat buns, and has a big variety of all-vegan burgers. My favorite is the Ultimate Vegan Burger with Follow Your Heart cheese. Prices are okay, and portions here can get big, especially with a side of potato wedges, so don't be afraid to bring some home.
3. Harrar Ethiopian Cafe
I was surprised to learn that Ethiopian food was vegetarian-friendly, so I had to try it out. Harrar is also in North Park, about a few blocks from Ranchos even. I'm not really sure how to describe the food, but it is sort of like a mix of vegetables that they serve on a doughy/spongy bread. You eat it with your hands too! They also serve various types of Ethiopian alcohol, which I have to try, and overall everything is relatively cheap.
4. Sipz Asian Fusion Cafe
What's with the Z's? This is so far down the list because I don't think that this place is all that healthy. When it first opened up, I was really stoked about it. Since then, however, the service has declined dramatically. It does have its merits though: If you crave Asian food that you can trust to be vegetarian, then this is your best bet. Most Chinese or Thai places claim to have vegetarian dishes on their menus, but some of them are still cooked with animal-based oils or fats, similar to how most taco shops use lard. Sipz does have a great vegan sushi menu, although it isn't very cheap. They offer brown rice for all of their dishes as well, but for an extra charge. Another drawback to Sipz is that it is precariously located in Clairmont Mesa. Supposedly they are planning to open up a new location soon.
5. Cilantro Live!
As its name implies, Cilantro Live! is 100% raw vegan. I remember trying this place out when they opened their first location in Chula Vista some years ago. Since then I have gotten into raw foods, and this place serves some really great dishes, but it is by far the most expensive vegan restaurant in the city. I liked how they opened up a location in Lemon Grove when I was living in La Mesa, but that closed down recently. They also have two other locations (in addition to Chula Vista), one in Carlsbad and one in Hillcrest. As you can tell, I probably don't go there much, but I still like the concept and their menu.
In addition to the aforementioned draw backs to San Diego's veg-friendly restaurant scene, there is one major one that I have forgotten to mention: There is nowhere to spontaneously get an awesome breakfast. Ranchos has a decent breakfast menu, but it is, of course, limited to Mexican food. This place called Spread in North Park also has breakfast, from what I hear, but they have weird hours are not cheap. I remember when I was in Providence or San Francisco and finding an awesome vegan breakfast was no problem. And this is why I see San Diego as very far behind in terms of its "vegan scene." I've even thought of opening up a restaurant myself, but then I'd end up just serving what I make/eat at home. So, as you can imagine, it can be a bit frustrating to stick to a healthy vegan diet in this city. Jess and I usually end up settling much of the time, as we can never completely satisfy our desires food-wise (e.g. breakfast).
* For a comprehensive list of veg-friendly restaurants in San Diego, see either VegSanDiego or the San Diego Natural Guide.
Friday, January 30, 2009
Helath Tips
I'm not here to tell anyone how to live their lives. But here are some simple tips for living a healthier life. It appears that much of this information has become quite mainstream, with our culture finally coming to terms with its mortality and the fact that dying a painful death from cancer or what-have-you is less desirable now since many of us finally realize how to prevent such diseases. So, in essence, this is a small guide to taking care of yourself in order to ensure a relatively disease-free life. Yet this advice is not complete by any means -- think of it more as a stepping stone, where you can then head off in your own direction.
1. Whole grains
People don't usually think about how harmful enriched and bleached grains (flour, wheat, etc.) can be for the human body. Luckily, some people are beginning to realize this, and us regular people can now find healthy alternatives to overly processed grains in just about any grocery store. I'm talking about whole grain or multi-grain household items such as bread, tortillas, rice, and pasta. Sprouted grains are also even better for you because they are considered "live." One can take healthy grains another step further by seeking alternatives to wheat in general. In a health food store, for instance, you might find quinoa, brown rice, or spelt alternatives to your favorite types of pasta. Even if you are not allergic to gluten (found in wheat), these alternatives can be enjoyed, as they are generally healthier than wheat, and quite tasty. It's about consuming those grains in their original form.
2. Raw fruits, vegetables, and nuts/seeds
Again, this is very basic, about eating things the way they are meant to be eaten. Cooking vegetables actually removes some of their nutrients in the process. But you don't have to go 100% raw (by the way, "raw" consists anything not heated above 150 degrees). It is important enough to incorporate a few servings of raw fruits and vegetables into your diet everyday. Carrots or celery and almonds, for instance, make great snacks, and you can just eat them without any preparation at all. As for the fancier stuff, you can consult a raw recipe book and find some interesting meals. Fruits are also important, and they can be quite versatile. For example, you can juice just about anything, and again make some tasty beverages. Simply eating an orange can give you more vitamin C than any pill or pasteurized juice can as well. And you can put [raw] nuts on just about anything!
3. Avoid processed foods and preservatives
I know that most of us cannot use fresh ingredients all the time. Unfortunately, anything canned, boxed, wrapped, or packaged contains a great deal of chemicals. Watch out for them, because even though no one really knows what effects they may have on humans, they can't be a good thing in the end. So examine ingredient lists carefully. "All natural" does not mean a thing. But it is good trust brands that make an effort to keep the chemicals/preservatives to a minimum. This tip applies to fast-food as well, which generally should be avoided at all costs.
4. Increase your water intake
This is so easy, but most of us don't bother to monitor our water intake, nor do we usually make an effort to make sure we've had enough for the day. As we all know though, we need water, and a lot of it each day. So make an effort to drink a lot of water (excluding tea or juices) each day. To remind yourself, try bringing a gallon of it with you on the go. And only drink purified water! Tap water contains chlorine and fluoride, among other unknown things -- stuff you do not want to drink.
5. Avoid sugar, artificial sweeteners, and sodium
Artificial sweeteners such as aspartame have actually been proven to cause brain tumors. Avoid it like the plague! Other sweeteners such as sucralose and Splenda have less-known side effects. If you need sugar, try raw sugar or evaporated cane juice (as an ingredient). Don't drink sugary beverages like sodas and juices (with added sugar) either. Drink water instead. This will also minimize your dentist visits. As for sodium, just be aware of the sodium content of anything you eat. Too much can't be good for you, and lucky for us, "low sodium" has become somewhat fashionable (in the grocery store).
6. Drink herbal teas
Herbal teas are not only good tasting, but also high in antioxidants (another now-fashionable term). Green teas are especially good for you too, so why not have a cup of tea to brighten your mornings instead of coffee? Other things that have antioxidants: blueberries and red wine! Mix these up into your daily diet.
7. Eliminate meat!
Okay, so I know most people will hate me for adding this one. But let's face it: red meat simply isn't that great for you. Meats are also highly processed, making them unfavorable and potentially dangerous (food poisoning, anyone?). The best alternative to meat is probably tofu, which is high in soy protein, and versatile in terms of taste and preparation. There are others such as tempeh, and seitan, also high in protein (but you can get protein from almost anything, like legumes). Be sure to avoid processed meat alternatives though, because I'm thinking those might be just as bad as the real thing. If you must have meat, however, then only buy the freshest from your most trusted dealer (butcher?).
8. Buy local
This isn't for physical health as much as mental and environmental health. Supporting your local community is always a good thing, plus there's the advantage of getting your hands on the freshest of ingredients (i.e. not having to deal with overly processed foods that contain chemicals). In other words, you can buy directly from the source. If you live near a weekly farmer's market, then I would suggest taking full advantage of it. Keep an eye out for items produced near you in grocery stores as well. As for the environment, buying local creates less traffic, and just feels better in the end.
9. Exercise!
Exercise can be found in a leisurely walk to your closest grocery store or a morning jog around the neighborhood (or a bike ride to work, etc.). People tend to think that finding the time to do these things is difficult. But is it really all that hard to go for a walk once in a while? While I also suggest a more balanced plan of exercise, one that perhaps includes using weights or doing yoga, I think it is important to just get some fresh air each day, as it will be beneficial in the end.
Well I can't think of a tenth one right now, which would make this list "Dr. Food's Top Ten Tips for Healthy Living," but you get the idea. Again, This is nowhere near complete, so I advise doing some independent research. Learn what the medical industry doesn't want you to know (because it is a business). Also learn what the media won't tell you. The clues are out there, and it isn't all that bizarre to live a life that feels good.
1. Whole grains
People don't usually think about how harmful enriched and bleached grains (flour, wheat, etc.) can be for the human body. Luckily, some people are beginning to realize this, and us regular people can now find healthy alternatives to overly processed grains in just about any grocery store. I'm talking about whole grain or multi-grain household items such as bread, tortillas, rice, and pasta. Sprouted grains are also even better for you because they are considered "live." One can take healthy grains another step further by seeking alternatives to wheat in general. In a health food store, for instance, you might find quinoa, brown rice, or spelt alternatives to your favorite types of pasta. Even if you are not allergic to gluten (found in wheat), these alternatives can be enjoyed, as they are generally healthier than wheat, and quite tasty. It's about consuming those grains in their original form.
2. Raw fruits, vegetables, and nuts/seeds
Again, this is very basic, about eating things the way they are meant to be eaten. Cooking vegetables actually removes some of their nutrients in the process. But you don't have to go 100% raw (by the way, "raw" consists anything not heated above 150 degrees). It is important enough to incorporate a few servings of raw fruits and vegetables into your diet everyday. Carrots or celery and almonds, for instance, make great snacks, and you can just eat them without any preparation at all. As for the fancier stuff, you can consult a raw recipe book and find some interesting meals. Fruits are also important, and they can be quite versatile. For example, you can juice just about anything, and again make some tasty beverages. Simply eating an orange can give you more vitamin C than any pill or pasteurized juice can as well. And you can put [raw] nuts on just about anything!
3. Avoid processed foods and preservatives
I know that most of us cannot use fresh ingredients all the time. Unfortunately, anything canned, boxed, wrapped, or packaged contains a great deal of chemicals. Watch out for them, because even though no one really knows what effects they may have on humans, they can't be a good thing in the end. So examine ingredient lists carefully. "All natural" does not mean a thing. But it is good trust brands that make an effort to keep the chemicals/preservatives to a minimum. This tip applies to fast-food as well, which generally should be avoided at all costs.
4. Increase your water intake
This is so easy, but most of us don't bother to monitor our water intake, nor do we usually make an effort to make sure we've had enough for the day. As we all know though, we need water, and a lot of it each day. So make an effort to drink a lot of water (excluding tea or juices) each day. To remind yourself, try bringing a gallon of it with you on the go. And only drink purified water! Tap water contains chlorine and fluoride, among other unknown things -- stuff you do not want to drink.
5. Avoid sugar, artificial sweeteners, and sodium
Artificial sweeteners such as aspartame have actually been proven to cause brain tumors. Avoid it like the plague! Other sweeteners such as sucralose and Splenda have less-known side effects. If you need sugar, try raw sugar or evaporated cane juice (as an ingredient). Don't drink sugary beverages like sodas and juices (with added sugar) either. Drink water instead. This will also minimize your dentist visits. As for sodium, just be aware of the sodium content of anything you eat. Too much can't be good for you, and lucky for us, "low sodium" has become somewhat fashionable (in the grocery store).
6. Drink herbal teas
Herbal teas are not only good tasting, but also high in antioxidants (another now-fashionable term). Green teas are especially good for you too, so why not have a cup of tea to brighten your mornings instead of coffee? Other things that have antioxidants: blueberries and red wine! Mix these up into your daily diet.
7. Eliminate meat!
Okay, so I know most people will hate me for adding this one. But let's face it: red meat simply isn't that great for you. Meats are also highly processed, making them unfavorable and potentially dangerous (food poisoning, anyone?). The best alternative to meat is probably tofu, which is high in soy protein, and versatile in terms of taste and preparation. There are others such as tempeh, and seitan, also high in protein (but you can get protein from almost anything, like legumes). Be sure to avoid processed meat alternatives though, because I'm thinking those might be just as bad as the real thing. If you must have meat, however, then only buy the freshest from your most trusted dealer (butcher?).
8. Buy local
This isn't for physical health as much as mental and environmental health. Supporting your local community is always a good thing, plus there's the advantage of getting your hands on the freshest of ingredients (i.e. not having to deal with overly processed foods that contain chemicals). In other words, you can buy directly from the source. If you live near a weekly farmer's market, then I would suggest taking full advantage of it. Keep an eye out for items produced near you in grocery stores as well. As for the environment, buying local creates less traffic, and just feels better in the end.
9. Exercise!
Exercise can be found in a leisurely walk to your closest grocery store or a morning jog around the neighborhood (or a bike ride to work, etc.). People tend to think that finding the time to do these things is difficult. But is it really all that hard to go for a walk once in a while? While I also suggest a more balanced plan of exercise, one that perhaps includes using weights or doing yoga, I think it is important to just get some fresh air each day, as it will be beneficial in the end.
Well I can't think of a tenth one right now, which would make this list "Dr. Food's Top Ten Tips for Healthy Living," but you get the idea. Again, This is nowhere near complete, so I advise doing some independent research. Learn what the medical industry doesn't want you to know (because it is a business). Also learn what the media won't tell you. The clues are out there, and it isn't all that bizarre to live a life that feels good.
Tuesday, January 27, 2009
Pesto Pasta
Low or no oil pesto pasta
I love pesto pasta, but most pesto sauces contain a ton of oil, making them slightly unhealthy. So this is a good alternative to oily pesto sauces.
What you'll need
A food processor or blender
1 box of fettucini or linguine pasta (I use spinach fettucini)
1 package of seitan (teriyaki flavored, broken up)
Onion and garlic (1/2 cup chopped, 3 or 4 cloves minced)
Zucchini, quartered (about 1 cup)
Mushrooms, sliced (about 1/2 cup)
Asparagus, chopped (about 1 cup)
Orange bell pepper, chopped (about 1/2 cup)
-
Fresh basil
Raw pine nuts
Lemon
Raw almonds and/or walnuts (optional)
Vegan Parmesan cheese (optional)
-
Sea salt & pepper
For the pesto sauce, add a handful of basil, raw nuts, a bit of Parmesan if using, and a squirt of lemon to a food processor or blender. To avoid using oil, simply use water, which should be added while you are blending to create the consistency you desire. Of course you can always add a little bit of olive oil (no more than 1 tablespoon) if you think it is needed. I'd say you'll need about 2-3 cups of sauce for this recipe, so adjust measurements accordingly. Salt and pepper to taste, and set aside.
Cook pasta in a large pot according to directions, and set aside. Using the same pot (which should now be empty), saute onions and garlic with 1 tablespoon of olive oil on medium heat for 5 minutes. Next add the other vegetables and saute for 6 or 7 more minutes. Combine pasta and pesto sauce with vegetables and mix well. Or you may just combine the pesto sauce and vegetables to top the pasta with -- it's your call. Salt and pepper to taste and serve topped with crushed red pepper flakes and vegan Paramesan cheese. For the non-vegans: you can also replace the pesto sauce with Alfredo while using the same vegetable base for a slightly different tasty meal. Enjoy!
I love pesto pasta, but most pesto sauces contain a ton of oil, making them slightly unhealthy. So this is a good alternative to oily pesto sauces.
What you'll need
A food processor or blender
1 box of fettucini or linguine pasta (I use spinach fettucini)
1 package of seitan (teriyaki flavored, broken up)
Onion and garlic (1/2 cup chopped, 3 or 4 cloves minced)
Zucchini, quartered (about 1 cup)
Mushrooms, sliced (about 1/2 cup)
Asparagus, chopped (about 1 cup)
Orange bell pepper, chopped (about 1/2 cup)
-
Fresh basil
Raw pine nuts
Lemon
Raw almonds and/or walnuts (optional)
Vegan Parmesan cheese (optional)
-
Sea salt & pepper
For the pesto sauce, add a handful of basil, raw nuts, a bit of Parmesan if using, and a squirt of lemon to a food processor or blender. To avoid using oil, simply use water, which should be added while you are blending to create the consistency you desire. Of course you can always add a little bit of olive oil (no more than 1 tablespoon) if you think it is needed. I'd say you'll need about 2-3 cups of sauce for this recipe, so adjust measurements accordingly. Salt and pepper to taste, and set aside.
Cook pasta in a large pot according to directions, and set aside. Using the same pot (which should now be empty), saute onions and garlic with 1 tablespoon of olive oil on medium heat for 5 minutes. Next add the other vegetables and saute for 6 or 7 more minutes. Combine pasta and pesto sauce with vegetables and mix well. Or you may just combine the pesto sauce and vegetables to top the pasta with -- it's your call. Salt and pepper to taste and serve topped with crushed red pepper flakes and vegan Paramesan cheese. For the non-vegans: you can also replace the pesto sauce with Alfredo while using the same vegetable base for a slightly different tasty meal. Enjoy!
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