eHow Video: Dry Roasted Soybeans & Some Words on Soy Myths

     We all know that beans make a great dip or a great chili, but did you know they also make a great snack?
     You really could us apply this recipe to any type of bean but I think soybeans are just the perfect size and, frankly, this recipe really  hits the spot so I'm not too inclined to mess with it.
     Many roasted bean recipes will say olive oil is necessary to get the spices to stick onto the beans, but I find they spices stick just fine if the beans are wet, so I just add the spices right after I rinse the beans. This recipe calls for 1/2 teaspoon salt, which, if you are snacking with others, is pretty moderate but you are certainly free to use less or omit it entirely if you are on a low-sodium diet.
    Soybeans are incredibly nutritious. In fact, according to a recent research analysis, if Americans replaced their meat and dairy intake with soy, they would increase they intake of calcium, magnesium, iron, vitamin K, folate and fiber. But despite the plethora of scientific evidence about the health benefits of soy, there is still a lot of misinformation that continues to get passed around. I have heard some pretty extreme claims, everything from "I avoid soy because it causes dementia" to "Soy causes breast cancer" to "I don't let my son have soy because it will turn him into a girl." We've all heard claims like this, or perhaps we've even been the one doing the speaking. When we absorb or pass on these claims we are buying into and perpetuating a multimillion dollar anti-soy campaign sponsored by the meat and dairy industry.
     So here are some important myths about soy I wanted to debunk right off the bat to put your mind at ease.

Myth: "Soy causes dementia."
Reality: Soy does not cause dementia; in fact, it improves cognition. This myth seemed to originate from a study in which researchers found that tofu had harmful cognitive effects on people in Indonesia. However, the same was not true for tempeh, which is a more concentrated source of soy, so clearly soy itself was not the problem but something that was being added to the tofu. Well, guess what they use a preservative for tofu in Indonesia? Formaldedye! Yep, the same flammable human carcinogen that's used to make home industrial products. So next time someone tells you soy causes dementia, set the record straight and say that formaldedye might but soy certainly does not.
More info:
http://nutritionfacts.org/video/does-tofu-cause-dementia/

Myth: "Soy causes breast cancer."
Reality: This myth stems from the belief that soy has estrogen, and higher levels of estrogen have been linked to breast cancer. But soy doesn't even have estrogen! It has something called phytoestrogen, but this is not estrogen. Estrogen is a sex hormone that is found in all animals (including humans). Soy, in fact, is actually protective against breast cancer. It has been shown to reduce both the recurrence of and the risk of death from breast cancer.
More info:
http://nutritionfacts.org/video/brca-breast-cancer-genes-and-soy/
http://nutritionfacts.org/video/breast-cancer-survival-and-soy/
http://nutritionfacts.org/video/soy-breast-cancer-3/

Myth: "Soy gives men "man boobs."
Reality: Again, this probably stems from the confusion between estrogen and phytoestrogen. Soy has been shown to have no effect on a man's testosterone levels or circulating estrogen levels whatsoever. Also, if you are concerned about getting too much estrogen from soy but are still drinking breast milk from a 1,500 lb cow, I think you are barking up the wrong tree. Cows, like humans, only produce breast milk after giving birth. The demand for dairy means that a cow is essentially always pregnant so that she will always be producing milk. So those who consume dairy are consuming the milk from pregnant cows, which have a whole lot of estrogen. In fact, people who consume meat and dairy have significantly higher levels of estrogen in their blood. Definitely check out this study which examined what happens to men's hormone levels within in just one hour of consuming dairy (hint: their estrogen levels went up and their testosterone levels went down!).
More info:
http://www.fertstert.org/article/S0015-0282(10)00368-7

Myth: "All soy is GMO so it's poison." (I've actually heard this one verbatim.)
Reality: First of all, the largest consumer of GMO soy is farmed animals. In her article, "A Vegan Doctor Addresses Soy Myths and Misinformation", Holly Wilson, M.D. explains that this GMO soy "does not just magically evaporate in the slaughterhouse or milk processing plant. It ends up on your plate." Secondly, numerous brands of non-GMO tofu, tempeh, soy milk, and soy beans can be found in your grocery store labeled clearly on the package. These include Silk, Morinaga, and many others (see a comprehensive list here).

For more information debunking the misinformation about soy, read "Being Vegan and Eating Soy: Myths, Truths, and Everything In Between" by Christa Novelli M.P.H.
   
    So please, let yourself relax about soy and enjoy this delicious and healthful snack without a worry in the world. These crunchy and crispy little beans are so much fun to pop into your mouth. Be warned: they are quite addictive!

Ingredients:
2 cans of soybeans, drained and rinsed.
1 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon salt (optional)
1/2 teaspoon allspice
1/4 teaspoon cayenne

Instructions:
1. Preheat the oven to 400 degrees. In a medium bowl, toss the spices with the soybeans until evenly coated.
2. Spread the soybeans in one layer onto a tinfoil-lined baking sheet.
3. Roast the soybeans for 45-60 minutes, stirring every 20 minutes so they cook evenly.

eHow Video: "Butternut Squash Lasagna with Ricotta" (vegan, of course!)

      Need a dish that is guaranteed to impress? This is definitely the one.
      I love this recipe because it includes everything we love about lasagna--the warmth, the comfort, and the heartiness. But, unlike traditional lasagna, my version is incredibly healthful. Not only does it leave out all animal products, it's also made entirely of whole foods! Rather than using pasta noodles made with processed white flour, I instead use very thin slices of butternut squash. This makes the lasagna more healthful, more flavorful, and more colorful!

     This recipe can be a bit time-consuming, but it doesn't have to be. My tip: Make the sausage and the ricotta ahead of time (they can easily be frozen and de-thawed when needed), then all you'll have to do on the day-of is assemble and bake. If you aren't able to make the sausage and ricotta ahead of time, it's really not that big of a deal, and the extra time it takes is still absolutely worth it because this dish is so spectacular. I would just recommend making doubling the sausage and ricotta to freeze and use for next time. This dish is too good to only make once, and the easier it is to prepare, the more likely you are to make it again and again.

     Plus, as those of you who follow Goldhouse Gourmet on Facbeook know, I am a HUGE fan of dishes that can last for several meals. They mean you don't have to cook every night and/or can have healthful leftovers to bring with you for lunch. This lasagna definitely fits that bill, and is one of those dishes that only gets better day after day. That is, if you manage to have any left :)

Ingredients:

1 butternut squash

1 jar marinara sauce (I like Eden Organic's No Salt Added Spagetti Sauce)

Sausage Ingredients:

1 chopped carrot

1 chopped onion

2 cups cooked quinoa

4 cups cooked lentils

2 tablespoons marjoram

1/2 teaspoon red pepper flakes

1 teaspoon paprika

2 teaspoons fennel

2 tablespoons ground flax

2 tablespoons thyme

4 cloves garlic

Ricotta Ingredients:

2 cups raw cashews, soaked in warm water for at least 20 minutes

1/3 cup nondairy milk (I like soy or almond milk)

3 tablespoons lemon juice

3 garlic cloves

1 tablespoon maple syrup

1 tablespoon Italian herb blend

1/3 cup fresh basil

1/4 teaspoon salt
1 teaspoon black pepper

Instructions:
1. To make the sausage: Saute the carrot and onion for 10-15 minutes. Once browned, place vegetables into a food processor along with all the spices and flax. Add cooked quinoa and lentils and pulse just till ingredients begin to stick together (about 10-15 times). Place mixture in a pan and brown.
2. To make the ricotta: Place cashews, nondairy milk, lemon juice, garlic, and maple syrup in a food processor and blend till just smooth (remember, ricotta is somewhat grainy rather than completely whipped). Add in the basil, Italian herb blend, salt and pepper and pulse until blended in.
3. Preheat the oven to 400 degrees.
4. Spread a thin layer of marinara onto the bottom of a glass dish.
5. Layer the squash on top. Avoid overlapping pieces as much as possible.
6. Place a layer of ricotta on top.
7. Spread a layer of sausage crumbles on top.
8. Add another layer of squash and then another layer of marinara sauce.
9. Start again at step 6 and repeat until near the top of the dish. Top with any remaining ricotta.
10. Cover with tin foil and bake for 40 minutes or until a knife can be easily inserted all the way through.

eHow Video: "Pumpkin Praline Cheesecake Recipe"

     Every year at Thanksgiving I used to face a dilemma: should I make a pecan pie or should I make a pumpkin pie? While we each enjoy both kinds of pie, my husband was somewhat partial to pumpkin pie while I was somewhat partial to pecan pie. So one year I decided I would make both, but do it in one pie. 

     Some said it simply couldn't be done. Some said I would be ruining two perfectly good desserts by combining them. And that was before I decided to make this pecan-pumpkin pie combo a cheesecake as well.

     Well, good thing I didn't listen, because this pie is layer upon layer of heaven. Talk about a few of everyone's favorite things... Crunchy pecan praline. Spiced pumpkin puree. Creamy, decadent cheesecake. And a raw and gluten-free crust, to boot. 

     Trust me, with this pie there will be endless reasons to give thanks :) 

Crust Ingredients:

2 cups walnuts

1 cup pitted dates

1/4 cup shredded coconut

Cheesecake Ingredients:

3 cups raw cashews, soaked overnight

1/3 cup lemon juice

1/2 cup agave

1 teaspoon vanilla extract

3/4 cup coconut oil, melted (for a lower fat version, you could try substituting water, though I haven't tried that yet)

Pumpkin Layer Ingredients:

1 cup canned pumpkin puree (NOT pumpkin pie puree)

2 tablespoons arrowroot starch (or cornstarch)

1/2 cup nondairy milk

1/3 cup sugar

1 teaspoon vanilla extract

1/4 teaspoon ground ginger

1/4 teaspoon ground cinnamon

pinch of nutmeg

pinch of allspice

Praline Ingredients:

2 tablespoons coconut oil

1/3 cup chopped pecans

1/4 cup raw pumpkin seeds

2 tablespoons brown sugar

dash of cinnamon

pinch of salt
2 tablespoons maple syrup

eHow Video: "Acorn Squash Stuffed with Sausage and Ricotta Cheese" (vegan, of course!)

     One of the things people worry about when contemplating going vegan is what the holidays will be like, particularly Thanksgiving. I recently received an email from a non-vegan friend who said that she had just learned about what happens to turkeys in slaughterhouses "and now Thanksgiving is ruined!"
     Au contraire! The best Thanksgiving I ever had was my first vegan Thanksgiving. I felt that I was actually honoring the true spirit of the holiday, which is about giving thanks and celebrating life. Plus, putting aside the ethics and the health, it was the most delicious Thanksgiving I had ever had. After all, aren't the real stars of the Thanksgiving meal the sides and the desserts?
     One option for a vegan Thanksgiving is to have the meal be made up entirely of delicious side dishes. Personally, I think that would be absolutely fantastic, but I also know many of us are used to and enjoy having a main dish as a central focal point. Hence, this gorgeous stuffed acorn squash recipe!

     The sausage and ricotta can be prepared well in advance and then frozen. Then, on the big day, all you'll have to do is assemble them into the squash halves and stick them in the oven as described. The combination of flavors and textures in this dish are so aromatic and comforting--the hearty, earthiness of the sausage; the lemony freshness of the ricotta; and the soft, candy-like sweetness of the squash. To my mind, the best way to truly honor this holiday is with food that celebrates life, peace, and joy :)

Ingredients:

6 acorn squashes (recipe yields enough to fill at least 12 squash halves; any remaining can be frozen)

Sausage Ingredients:

1 carrot, chopped

1 onion, chopped

2 cups cooked quinoa

4 cups cooked lentils

2 tablespoons marjoram

1/2 teaspoon red pepper flakes

1 teaspoon paprika

2 teaspoons fennel

2 tablespoons ground flaxseeds

2 tablespoons thyme

4 cloves garlic

Ricotta Ingredients:

2 cups raw cashews, soaked in warm water for at least 20 minutes

1/3 cup nondairy milk (i.e. almond, soy, etc.)

3 tablespoons lemon juice

1 tablespoon Italian herb blend

3 garlic cloves

1 tablespoon maple syrup

1/3 cup fresh basil

1/4 teaspoon salt

Instructions:

1. Slice the acorn squashes in half and scoop out the seeds. Place in the oven for 30 minutes at 400 degrees.

2. To make the sausage: Saute the carrot and onion for 10-15 minutes. Once browned, place vegetables into a food processor along with all the spices and flax. Add cooked quinoa and lentils and pulse just till ingredients begin to stick together (about 10-15 times). Place mixture in a pan and brown.

3. To make the ricotta: Place cashews, nondairy milk, lemon juice, garlic, and maple syrup in a food processor and blend till just smooth (remember, ricotta is somewhat grainy rather than completely whipped). Add in the basil, Italian herb blend, salt and pepper and pulse until blended in.

4. To compose the dish, place a layer of ricotta at the bottom of each squash bowl. Then add some sausage crumbles. Top with more ricotta. Any remaining sausage and ricotta can be frozen and used at another time (perhaps for butternut squash lasagna).

5. Put squashes back in the oven and bake for another 30 minutes, or until they are soft and caramelized. 

eHow Video: "How to Make Southern Candied Yams"

     Ladies and gentlemen, I present to you what may be the greatest side dish of all time!
     The first time I made this dish I ended up completely ignoring the main course and instead consumed all the yams.
     By myself.
     It was glorious.
     I will most definitely be making this dish for Thanksgiving this year and then again when we go down South to visit my in-laws over Christmas.
     Also, just to be totally honest here, when I say "yams" I actually mean "sweet potatoes." Don't be mad though, because when you say "yams" what you probably mean is "sweet potatoes" too. What we commonly refer to as a "yam" in the U.S. is actually a "sweet potato." Even in grocery stores, what are labeled "yams" are usually "sweet potatoes." The USDA has tried to crack down on this crazy scandal by requiring that sweet potatoes labeled "yams" include "sweet potatoes" in the label as well. That's why you'll often see "sweet potato yams." Both yams and sweet potatoes are nutritionally similar but sweet potatoes have a nutritional edge because they have much higher levels of vitamin A, vitamin B6, and vitamin C.
     While I usually don't cook with oil because it is a processed food without any fiber, sweet potatoes (aforementioned "yams") are one of those foods that benefits from being eaten with a small amount of fat. (Keyword here is "small," folks! I'm talking 1-2 tablespoons for an entire recipe.) The fat allows us to better absorb the beta carotene, an antioxidant that is critical for eye health, bone health, and reproductive health.

     Sweet potatoes really are a nutritional superstar, and they taste like a dessert. If that's not a win-win, then I don't know what is!

   

Ingredients:

2 1/2 lbs garnet yams or sweet potatoes, peeled and cut into 1/2-inch rounds

2 tablespoons toasted sesame oil

1 (2-inch) cinnamon stick

2 tablespoons molasses

1 teaspoon tamari (I prefer reduced-sodium)

2 tablespoons pure maple syrup

1 tablespoon white miso paste

2 tablespoons lemon juice

6 tablespoons water

Instructions:
1. Preheat the oven to 425 degrees.
2. In a large bowl, toss the sweet potatoes with 1 tablespoon of the sesame oil.
3. Spread the sweet potatoes onto a parchment-lined baking sheet in a single layer and roast for 25 minutes. Flip, and roast for another 25 minutes.
4. Place the cinnamon stick at the bottom of a 2-quart baking dish, and add the sweet potatoes in layers. Set aside.
5. In a medium-size bowl, whisk together the remaining six ingredients plus the remaining tablespoon of sesame oil and pour over the sweet potatoes.
6. Bake, uncovered, for 30 minutes.

eHow video: "Coconut Milk Tofu Quiche with Onions and Mushrooms"

     People often complain that they don't have time to make dinner every night. Well, guess what? I don't make dinner every night! That's right. And yet we never get take out, rarely dine out, and my husband always has a packed lunch to take to work.
     How is this possible? Ladies and gentlemen, let me give you a life-saving tip: Make dishes in large enough portions that they will cover the next few days' meals and/or can be frozen and eaten at another time. That, my friends, is how you can eat healthfully every night without having to spend all your time slaving away in the kitchen. It's that simple!

     This quiche is a perfect example of a dish that will last for multiple meals. Plus, it's one of those special dishes that can be enjoyed at any time of day. I love preparing it for dinner and then enjoying it again the next day for breakfast and packing it up for my husband for lunch for the next few days. Because both the crust and the filling contain herbs, each bite is wonderfully aromatic and richly flavorful. Enjoy!

Crust Ingredients:
2 1/2 cups almond meal
1/4 cup water
1 1/2 tablespoons fresh rosemary, finely chopped
1 teaspoon salt

Filling Ingredients:
2 1/2 cups cremini mushrooms, sliced
1 large yellow onion, thinly sliced
2 tablespoons balsamic vinegar
2 packages firm silken tofu
1/4 cup coconut milk (or any other nondairy milk)
3 tablespoons nutritional yeast
3 teaspoons of your favorite herbs (i.e. basil, thyme, sage, oregano, etc.)
1/2 teaspoon salt

Crust Instructions:
1. Preheat the oven to 375. In a medium bowl, combine the almond meal, salt, and rosemary. Add the water and stir until fully combined.
2. Gently press the dough evenly against the bottom and sides of a pie pan. Bake for 10 minutes or until the crust looks dry and just toasted.

Filling Instructions:
1. Slice the tofu and wrap in a few layers of paper towels to drain out the excess moisture. Set aside.
2. Saute the onions and mushrooms in balsamic vinegar until the onions are caramelized, about 10 minutes.
3. In a food processor or blender, mix the tofu, nutritional yeast, nondairy milk, and herbs till smooth.
4. Combine the tofu mixture with the sauteed mushrooms and onions and stir till fully mixed.
5. Pour the filling into the pie crust and bake for 30-40 minutes, or until the top is golden brown. Remove and let cool.

eHow Video: "Healthy Recipe for Carrot Cake With Cream Cheese Topping"

     I love words. I really do. But sometimes, when something is just so good, words are not enough. They just aren't. I could try and talk about how this cake is surprisingly low in added sugar, and that most of its sweetness comes from whole fruit. Or I could talk about how it's very high in fiber, beta-carotene, potassium, B vitamins and omega-3's, while also being completely free of cholesterol (and any other harmful animal products, as always). But I think you'll get a better sense of how unbelievably outstanding this carrot cake is if I tell you that everyone who tries it for the first time eats the first few bites silently with their eyes closed.

     Yes. It is *that* good. 

Cake Ingredients:

2 cups oat flour

2 1/2 cups carrots, shredded

3 teaspoons baking soda

1/4 cup brown sugar

1 cup applesauce, unsweetened

1 cup pineapple, blended

1 banana, mashed

1 teaspoon cinnamon

1 dash cayenne

1 teaspoon vanilla extract

1 cup raw walnuts, chopped

1/2 cup shredded coconut

1 cup raisins

Frosting Ingredients:

1 cup raw cashews, soaked in warm water for at least 2 hours

1/2 cup water

1/4 cup agave

1 teaspoon vanilla

3 tablespoons lemon juice

Instructions:
1. Preheat the oven to 350 degrees.
2. In a small bowl, mix oat flour and baking soda.
3. In a larger bowl, beat the sugar, pineapple, banana, and applesauce together. Add cinnamon, cayenne, and vanilla and mix thoroughly.
4. Add the flour mixture along with the chopped walnuts and shredded coconut to the larger bowl and mix. Add the shredded carrots and raisins till fully combined.
5. Spread the batter in a nonstick pan. Bake for about 50 minutes or until a toothpick inserted into the center comes out clean.
6. While the cake is baking, add all the frosting ingredients to a blender. Process until completely smooth. Using a spatula, scoop the frosting into a small bowl and place in the fridge to chill.
7. Once the cake has fully cooled, spread the frosting on top. Best served chilled.

My eHow Video Series: Crescent Spinach Dip

      Have you ever looked up the ingredients in traditional spinach dip? You'll find things like butter, mayo, heavy cream, and dairy cheese. It's not really fair to call it "spinach" dip. "Saturated fat" dip would be more accurate.
     The really sad thing is that none of these unhealthful ingredients are necessary for making a fantastic dip. We just include them because we always have. But just because we always have done something doesn't mean we always have to keep doing it. We need not be slaves to custom or tradition or habit. I think most people would agree that custom, tradition, or habit aren't good enough reasons to continue causing harm to ourselves or others, ESPECIALLY when there are quick and easy alternatives out there.
    My version of spinach dip takes the spinach seriously. And, in addition to using a whole package of thawed frozen spinach, I also use a whole head of kale. Like spinach, kale is loaded with vitamins A, C, K and folic acid, and it's also a rich source of calcium and iron. Kale also contains carotenoids, which are potent antioxidants with natural inflammatory properties that help prevent some cancers.

     I use cashews to add a rich creaminess that we too often mistakenly think we can only get from dairy products. Plus, cashews have numerous health benefits. They are high in copper which helps defend against iron deficiency anemia, ruptured blood vessels, osteoporosis, joint problems such as rheumatoid arthritis, elevated LDL cholesterol and reduced HDL cholesterol levels, and irregular heartbeat. Because of their high antioxidant levels, nuts like cashews have been linked to lower risks of cardiovascular and coronary heart disease. For additional creaminess, I use beans, which also adds protein and even more fiber to this already fiber-rich dip. (For more on the wonderful world of beans, see here.)

    

     This is one of my favorite dishes in this whole series. I love this recipe because it demonstrates that you can eat in a way that reflects your deepest values of health and compassion AND feel like you've died and gone to heaven because it tastes so good. For me, the beauty of being vegan is that we can have both!

Ingredients:

16 oz. organic frozen spinach, thawed

1 bunch kale, chopped

1/2 cup raw parsley


1 cup raw cashews, soaked in warm water about 20 minutes

3 cloves of garlic

1/4 cup lemon juice

2 Tbsp apple cider vinegar

1 tsp sea salt


5 Tbsp Nutritional Yeast Flakes


1 can cannellini beans

Instructions:

1. Add all your ingredients (except beans and cheese) to a food processor or blender. Blend until smooth.

2. Pulse in the beans.

3. Pour spinach dip into a heat-safe serving dish. Add the cheese on top and place in a 350 degree oven for 15 min.

4. Serve warm with veggie sticks, bread squares and rice crackers.

My eHow Video Series: Light, Baked French Fries (Carrot Fries!)

     I absolutely adore carrots. I probably eat about 10 big carrots a day. Some might say I'm obsessed. I'm actually pretty sure the people at my food co-op think that because recently one of the cashiers said he was gathering up his nerve to ask me on behalf of himself and his co-workers why I buy so many. The answer? I just like them. A lot. They are so beautiful and so crunchy. Their flavor is earthy and complex, yet also delicate and subtle. And they are so versatile. I mean, you can eat them with everything! Why in the world people eat potato chips when they could be eating carrots is beyond me.
     And if you're wondering if my skin is orange, it's not. But I do have a healthier glow. Since beginning my mad love affair with carrots, I get asked all the time if I've just been on vacation because I look tan. In fact, this happens so frequently that my husband started getting jealous and now he juices carrots for breakfast. Ha! I eat mine whole, though. Because I am hard core like that.
     Anyway, back to this video. We all know that the best way to make French fries lighter is to bake them rather than fry them. But, can we go further? Is there a way to make baked French fries even more healthful?
     Why, yes! There is!

     Use carrots, of course!
     Because carrots are so sweet and flavorful on their own, you'll find that you don't really need to douse them with salt. And while you certainly could dip them in ketchup, you may not even want to because they taste so good on their own. This recipe is so simple, and it's obviously healthier alternative to traditional French fries. And needless to say, it is wonderfully delicious.

Recipe for Cooking Light, Baked French Fries -- powered by ehow

My eHow Video Series: Dip for Sweet Peppers (Triple 'S' Dip)

     This dip is a guaranteed hit at any social gathering; people just can't seem to get enough of it! Eating it with sweet peppers is not only tasty, but also incredibly healthful since bell peppers are good for our hearts, our immune systems, our eyes, and our skin.

     As I mention in the video, I call this dip the "Triple 'S' Dip" because it's salty, spicy, and sweet. Unfortunately, the part where I add the sweetness-- 2 tablespoons of maple syrup-- was mistakenly cut from the video. Be sure to add that in to get the full mouthwatering trifecta of flavor.

Ingredients:
1/2 cup almond butter (or peanut butter)
3 tablespoons tahini
1/4 cup tamari (or soy sauce)
2 tablespoon maple syrup
1 tablespoon apple cider vinegar
2 cloves garlic
1 tablespoon fresh ginger
1/4 teaspoon cayenne pepper
1/3 cup water

Instructions:
1. Blend all the ingredients together and blend till smooth.
2. Serve with bell peppers.

My eHow Video Series: Tomato Puree-Based Salad Dressing

     What are antioxidants and why do we want them?
     Antioxidants protect your cells from the damage caused by unstable molecules called free radicals. Free radicals can lead to heart disease, cancer, cognitive decline, and other diseases, so we very much want the protection of antioxidants. Fruits and vegetables are loaded with antioxidants which is why consuming them as often and as much as possible is one of the very best things we can do for our health.

     Lycopene is an antioxidant in tomatoes. In fact, it's what gives tomatoes their red color. Scientific studies show that lycopene helps prevent lung, stomach, and prostate cancer. It also helps reduce LDL cholesterol and lowers blood pressure. In this video, I show you not only how to make a delicious salad dressing but I'll also explain how to get the most lycopene bang for your buck. Woo hoo!

Tomato Puree-Based Salad Dressing -- powered by ehow

My eHow Video Series: Sesame Eggplant Dip Recipe

     In this video, I demonstrate my recipe for baba ghanouj, a Middle Eastern dish made with roasted eggplant and tahini. I am a huge eggplant fan, so baba ghanouj is naturally one of my favorite dishes in the world. If you like the flavor of hummus, you'll most likely love baba ghanouj. It's basically hummus's more exotic and dramatic big sister. Like hummus, there's lots of garlic, creaminess from tahini (sesame paste), earthy spices, and usually lots of olive oil.

      In my recipe, I omit the olive oil and rely on the tahini alone to provide the fat and butteriness, and you'll see it does the job just fine. I also leave the skin of the eggplant on, which is not typical of most baba ghanouj recipes, unfortunately. Eggplant skin is rich in nasunin, a potent antioxidant that protects cell membranes from damage.

     You can enjoy baba ghanouj with pita, veggies, spread on a sandwich or just by itself. Watch and I think you'll find it becomes a favorite of yours, too.

Ingredients:

1 large eggplants (totaling 2 lbs)

2-3 tablespoons roasted tahini (sesame paste)

1-2 garlic cloves, finely chopped

1 teaspoon ground cumin

2 ½ tablespoons lemon juice

Salt and cayenne pepper to taste

1 tablespoons chopped parsley 

Instructions:

1. Preheat oven to 400°F. Poke the eggplants in several places with a fork. Cut the eggplants in half lengthwise and place on a baking sheet, cut side down, and roast until very tender, about 35-40 minutes.

2. Remove from oven and allow to cool for 15 minutes.

3. Remove the eggplant skin and scoop flesh into a large bowl and mash well with a fork.

4. Combine the eggplant, minced garlic, tahini, garlic, cumin, lemon juice, the salt, and a pinch of cayenne. Mash well. You want the mixture to be somewhat smooth but still retaining some of the eggplant's texture.

5. Allow the baba ghanouj to cool to room temperature, then season to taste with additional lemon juice, salt, and cayenne. If you want, swirl a little olive oil on the top. Sprinkle with fresh chopped parsley. Serve with pita bread, crackers, toast, sliced baguette, celery, or cucumber slices.

My eHow Video Series: "Sauteed Spinach Without Butter or Oil"

     I recently finished filming an online video series, "Delicious Veggie Dishes," for eHow. There are 11 videos total, and in each one I cook up a delicious, healthful and easy recipe. I am so excited to share them! The entire series is now up on eHow, but I will be posting each video here one-by-one with some additional nutrition information.

     In the video below, I demonstrate how to saute spinach without adding the unnecessary calories and fat of butter or oil. Lest anyone think I am fat averse, notice that I top the spinach with pine nuts. This is because pine nuts are a whole food. In their whole state, high-fat plant foods such as nuts, seeds, avocados, and olives provide us with numerous health benefits. However, when we consume only the oils of these foods, most of these benefits are lost, leaving us with just pure artery-clogging fat and calories. Fortunately, swapping out butter or oil is quite easy, as you'll see.
    I hope you'll find watching these videos helpful and inspiring. Please feel free to leave feedback, ask questions, and share with others!

Babies and Milk

    Some of my students express anxiety about becoming deficient in certain nutrients once they switch to a plant-based diet. All of us, of course, should always be concerned with getting sufficient nutrients, but it's funny that these fears seem to appear only after a person has eliminated animal products. Those around us bolster these fears too. Tell someone you are vegan and the first thing you'll be asked is where do you get your x, y or z. Tell someone you eat animals and no one is concerned (which is unfortunate because the vast majority of non-vegans do not consume nearly enough nutrients like fiber, phytochemicals, and antioxidants which, of course, can only be found in plants). The implication is that only when we go vegan do we need to be concerned with deficiency.

      This is just silly. We all need to remember that there is nothing magical about flesh or dairy. They don't contain unique properties that cannot be found elsewhere. No one, at any stage of life, needs to consume them. Period. Human beings don't require specific ingredients; we require specific nutrients. And again, neither flesh nor dairy contains required nutrients that cannot be found elsewhere.
     When kids enter the picture, this anxiety only grows both within us and from the world around us, including from doctors (which is particularly infuriating). I recently received the following inquiry from a friend: "I feel so 'obligated' to give my 1 year old whole milk because it's so ingrained in my brain, but please let me know if you have any good  sources of information on feeding babies soy and/or almond milk. I asked my son's doctor, and she said to stick with whole milk. Her reasoning wasn't very convincing though (as much as I hate to second guess her judgement)."

      Stories like this make me want to pull my hair out. 

      First of all, I need to remind people that doctors receive almost no nutrition training in medical school. I know that sounds absurd, but unfortunately, it's true. The advice you'll get from most doctors isn't worth that much more than the advice you would get from asking Joe Schmo on the street. Often times doctors will just tell their patients to do what they themselves have always done or what their parents always did. In other words, when it comes to nutrition, the advice doctors give is usually based on their own habits rather than on science. After all, doctors used to advocate smoking cigarettes to patients because they smoked cigarettes themselves!

      So, do toddlers need to consume cow's milk? The answer is NO. 

      In previous posts, I've discussed why dairy is harmful, but here's a quick recap: Recent scientific studies have suggested that dairy products may be linked to increased risk for prostate cancer, testicular cancer, and possibly for ovarian and breast cancers. And despite the widespread myth that dairy milk is good for your bones, it has actually been singled out as the biggest cause of osteoporosis. Dairy is also high in cholesterol and saturated fat, which leads to heart disease. And over 75% of people on this planet are genetically unable to digest dairy, yet we label this near universal human trait "lactose intolerance" as if it were some disease or deficiency. Here's the reality: Human babies are born with an enzyme that allows us to digest our mother's milk. Between the ages of two and five, the vast majority of humans lose this enzyme because we are supposed to be weaned by then. Our bodies simply weren't designed to be consuming milk into adulthood (let alone the breast milk of another species!). This is why so many babies and toddlers who are fed cow's milk suffer from digestive upset. Nothing is wrong with them; it's what they are being fed!

      So why do so many pediatricians recommend feeding human babies whole cow's milk? 

      Whole cow's milk is a go-to for parents and pediatricians simply an easily accessible source of fat, calcium, and vitamin D that is readily available in supermarkets. That's it. Again, there is nothing magical about cow's milk for humans, whole or otherwise. 

     Fortunately, there are an increasing number of doctors who are starting to wake up to the nutrition science. In fact, in 2008 and 2011 the American Academy of Pediatrics published releases that discouraged the transition to whole cow's milk because of the increased risk of cardiovascular disease. In "Disease-Proof Your Child" (which I highly recommend!), Dr. Joel Fuhrman advises against cow's milk because it can create gastroesophageal reflux, iron deficiency, and calcium sodium excess in infants and toddlers. It also lacks DHA, a necessary ingredient for brain development. And Pediatrician Dr. Natasha Burgurt explains that "unlike the dietary needs of an infant, milk is no longer a source of complete nutrition after a child's first birthday. Milk provides a convenient source of fat, protein, calcium, and vitamin D for growing bodes. But, in today's average food lifestyle, these building blocks can be more than adequately supplied in other areas of a balanced diet." In other words, toddlers can get their nutrients from food, rather than a beverage. In fact, Dr. Burgurt argues that this is preferable. "In a society that typically drinks too many unnecessary calories," she says, "it is preferred that children develop a preference for low-fat, low-calorie, unsweetened beverages." 

     The bottom line is that toddlers don't need cow's milk. What toddlers do need are specific nutrients. In "Becoming Vegan" (a must-have book on nutrition), Brenda Davis, RD and Vesanto Melina, MS, RD recommend breastfeeding a baby for a minimum of one year and preferably for a full two years or more. If you decide to stop breastfeeding (or using formula), "during the 12-24 month period, fortified soymilk is your best alternative. It should contain calcium, vitamin B12, and vitamin D." They also recommend including plenty of higher-fat foods in a toddler's diet. Some examples of foods that provide these important sources of fat include tofu, smooth nut butters, mashed avocado, soy yogurt, puddings, and moderate amounts of olive, canola, and flax oil. Omega-3 fatty acids can be found in dark green leafy vegetables, seaweeds (which are the the original source for fish), selected seeds (flax, chia, hemp), nuts (walnuts, butternuts), and soybeans. Calcium-rich foods for toddlers include breast milk, commercial soy formula, or full-fat fortified soymilk. Food sources of vitamin B12 include nutritional yeast, fortified soy and grain milks (such as Edensoy Extra, Silk, Soy Dream, Rice Dream, So Nice, and Vitasoy Enriched), fortified breakfast cereals (such as Raisin Bran, Kelloggs Cornflakes, Grapenuts, Nutrigrain, and Total). Vitamin D--which does not exist naturally in cow's milk; it's only there because it has been fortified--can also be found in other fortified foods, including nondairy milks, or from sufficient sun exposure. 
     Reed Mangles, PhD, RD provides the following chart on the Vegetarian Resource Group (as well as in her nutrition book, Simply Vegan):

       No one wants to give their child a beverage linked to so many health problems, and I believe that deep down we all care about the mothers and babies of other species and don't want to cause them harm if we don't have to. For all of you with a little one in your life, I hope this information gives you the confidence to feed your children healthfully and compassionately :)

Below are some links I found from vegan moms raising vegan toddlers that may be helpful:

http://bonzaiaphrodite.com/2011/02/feeding-the-bonzai-baby-vegan-baby-breakfast/

http://theveganmom.com/2011/01/11/feeding-your-vegan-baby/

http://www.therealveganhousewife.com/2012/01/tending-to-our-future-vegans-part-1-the-great-milk-debate/

Instant Macaroni + Cashew Cheese, Please!

     The macaroni and cheese you typically find at your grocery store is, for lack of a better word, crap. Not only does it contain cow's milk, but Kraft in the U.S. uses two artificial dyes, Yellow No. 5 and Yellow No. 6, that have been banned in other countries because of their link to hyperactivity in children, migraines, and asthma.
     This is not real food. But it's a staple in so many households because it's convenient and cheap, and it tastes good. But it doesn't have to be this way, folks! We don't always have to choose between convenience and nutrition!
     The following recipe is also convenient, cheap, and tasty, and it contains ingredients that are supposed to be ingested like cashews and spices rather than toxic dyes. I've made the mix for both vegans and non-vegans and it's adored by all. A little goes a long way so if you store it in your freezer you're pretty much guaranteed a tasty meal any day of the week as long as you have noodles on hand.

Ingredients:
(Yields 5 cups of mix)
3 cups raw cashews
2 cups nutritional yeast
1/2 cup arrowroot powder
3 tablespoons garlic powder
3 tablespoons onion powder
1 tablespoon sea salt
1 tablespoon ground mustard seed
2 teaspoons paprika
1 teaspoon dried parsley
1 teaspoon dried green onion
1/2 teaspoon turmeric
1/2 teaspoon ground black pepper
1/4 teaspoon cayenne pepper (optional)
1/4 teaspoon cumin

Instructions:
1. Using a very dry blender or coffee grinder, grind the cashews in small batches into a very fine powder.
2. Add to a container with a tight-fitting lid, then add all the remaining ingredients and shake vigorously until well mixed.
3. Store in the refrigerator for up to a month or freeze indefinitely.

To make with macaroni (2-4 main dish servings);

Ingredients:
Heaping 1/2 cup mix
1 cup nondairy milk (i.e. soy, almond, etc.)
1 pound pasta, prepared according to package instructions

Instructions:
1. Combine the mix and milk in a saucepot over medium heat. Cook, stirring constantly, until thickened. (If you prefer really thick sauce, feel free to add more mix.)
2. Add to the prepared pasta. Enjoy!

Source: Vegan Food Gifts by Joni Marie Newman

Disease Prevention for Breakfast

    Google image search "American breakfast" and you'll see a pretty sorry state of affairs. You'll see bacon strips, scrambled eggs, fried eggs, sausage, fried hash browns, fried ham, pancakes with butter, waffles with butter, toast with butter, buttered croissants, bagels with cream cheese... you get the idea. Google image search "healthy american breakfast" and you'll see practically the same thing. You'll get a couple more shots of orange juice (which by definition has been entirely striped of fiber) and some shots of highly refined cereal floating in bowls of dairy milk, but essentially the same thing. No greens, almost no fresh fruit, and A LOT of meat, dairy, eggs, refined flour, refined sugar, and salt.
     This is absurd when diet is responsible for four out of the top five leading causes of death in America. As Dr. Mark Hyman explains, "the research clearly shows that changing how we live is a much more powerful intervention for preventing heart disease [currently the number one killer of Americans] than any medication." The "EPIC" study published in the Archives of Internal Medicine studied 23,000 people's adherence to 4 simple behaviors (not smoking, exercising 3.5 hours a week, eating a healthy diet [fruits, vegetables, beans, whole grains, nuts seeds, and limited amounts of meat], and maintaining a healthy weight. In those adhering to these behaviors, 93% of diabetes, 81% of heart attacks, 50% of strokes, and 36% of all cancers were prevented.
     We know Americans don't want to suffer and die from these diseases; after all, we spend an exorbitant amount of our personal and national finances on prescription drugs, medical procedures, and research to treat them. So why do we continue to eat in a way that contributes to the very diseases we are spending so much money to treat? It's as if we believe our only chance at good health is to sit around and wait for cures to be discovered. This hopelessness and helplessness leaves us completely dependent on doctors, hospitals, drug companies, and research labs--which is very nice for them and their wallets but not so nice for our health, our wallets, or the country.
     Why have so many of us been led to believe we have no power over our own health? Why are too many of us still tragically unaware (as I was for so long) of the role diet plays in determining whether or not we get cardiovascular disease, cancer, osteoporosis, and a number of other diseases?
    In hindsight, it would be way too easy for me to say, "well, the information is out there. If people really cared about their health, they wouldn't be eating meat, dairy, and eggs." But I don't think it's that simple. While, indeed, research has proven time and time again that animal products promote disease while fruits and vegetables prevent disease, not many people know this. We hear mixed messages from advertisements ("Milk. It Does a Body Good."), from fad diets (Atkins), from our parents (who were misled by their parents), and from myths passed amongst our peers ("Humans are meant to eat animals. Look at our pointy fangs!" ). Most insidious, though, are the messages we receive from the medical industry itself which consistently plays down the power of eating for disease prevention.
     Why are doctors all too eager to write us prescriptions for high cholesterol, screen us repeatedly with expensive medical equipment for cancer (which is NOT prevention, just detection), perform surgeries to unclog our hearts, or put us through chemotherapy, but they'll rarely advise us to drastically change our diets? I find the explanation that "most people refuse to make drastic lifestyle changes" to be both patronizing and false. Perhaps some people may refuse to make changes in their diet, but we all deserve to make an informed choice. Plus, I believe most people would prefer not to spend gobs of money unnecessarily, or get their chest cut open unnecessarily, or get cancer and endure chemo unnecessarily, or DIE unnecessarily. Based on my experience, I believe plenty of people would much prefer to make dietary changes if the truth were pushed on them even half as much as prescriptions are.
     Why is the link between diet and disease so rarely mentioned?

Black Bean Brownies!

    I know these sound a little weird, but trust me, they are THE. BEST. Because black beans have a neutral flavor they essentially function as the flour in this recipe. I've started eating them every day with my green breakfast smoothie.
     Yes, I eat brownies every day. Don't judge.
     Besides the semi-sweet chocolate chips, these brownies have no processed sugar and are instead sweetened with dates, stevia, and a banana. Black beans are high in protein; an excellent source of folate, magnesium, phosphorus, manganese, and thiamin; and they are rich in dietary fiber. Unsweetened cocoa powder also provides protein, fiber, phosphorous, magnesium, and manganese as well as riboflavin, zinc, iron, potassium, and copper.
     So, YEAH, I eat brownies every day.
     Many of the black bean brownies recipes I've found use oil; however, I prefer to use water and don't really notice a difference in texture. These brownies are more fudgey than cakie, which I like, but if you prefer cakie just add less water. I recommend using your own soaked, cooked, and drained black beans rather than canned beans to avoid excess water. (I used canned beans recently while visiting my in-laws down South and it resulted in a soupy batter. This was unfortunate as they were already skeptical enough about trying my crazy vegan brownies with beans so I was disappointed I made a batch that didn't live up to their usual mouthwatering goodness. Arg! Regrets!!) If you refuse to heed my wise advice, then at least fully drain the liquid from the cans and maybe ease up on the amount of water you add. Also, be sure the cans say "no added salt."
     While I personally don't want to mess with perfection, these would certainly also be good with some nuts like pecans and walnuts. Enjoy!!

Ingredients:
4 cups black beans
1 banana
15 medjool dates
1/2 cup unsweetened apple sauce
1 cup unsweetened cocoa or carob powder
1 tablespoon vanilla extract
1 cup water
1 cup semi-sweet vegan chocolate chips* (optional)

Instructions:
1. Preheat the oven to 350 degrees. Line a glass baking dish with parchment paper.
2. Put all the ingredients except the chocolate chips into a food processor. Pulse until creamy.
3. Spread the batter into pan and sprinkle the chocolate chips evenly on top.
4. Cook for 35-45 minutes, or until a knife comes out clean(-ish) after inserting. Don't cook more than 50 minutes even if your knife comes out with batter. Just remove pan from stove and allow it to cool completely. Store in the fridge.

* Chocolate IS vegan! After all, cocoa comes from a bean. However, many lower quality chocolate companies add non-vegan ingredients like milk and milk fat. Higher quality dark chocolate chips are often vegan even if they don't announce it on the package. They'll be made with pure, simple ingredients: cocoa, cocoa butter, lecithin, sugar, and sometimes vanilla. So just check the back and read the ingredients. Here's some more info from Food Empowerment Project on vegan chocolate that's also slavery-free.