eHow Video: Taco Salad (and some words on craving the familiar)

     My mother is an excellent cook and one of my favorite dishes of all time was her taco salad. It was colorful and fun, and so delicious that I always had countless servings each time we had it for dinner. Her recipe called for ground chicken, so it's been quite a while since I've had it. For a long time, I avoided attempting to make vegan versions of non-vegan dishes I loved because I knew I would always prefer the original. This isn't because the original actually tastes better; it's simply because it's familiar. We humans are designed to be weary and skeptical of difference and change. There is no risk in sticking to the familiar; it's safer and more comfortable. BUT, if we give change a chance, if we can get out of our comfort zone just a little bit and give ourselves time to readjust, what was once unfamiliar will eventually become familiar. This applies to all aspects of life, not just food, so keep it in mind next time you find yourself making comparisons between the known and the unknown or feeling hesitant about trying something new.
     Anyway, since it has been quite a while since I've had my mom's taco salad and I knew I wouldn't have the attachment to its familiarity that I would have had years ago, I decided to give a vegan version of this recipe a go. Instead of ground chicken, I used ground tempeh, and I added corn in lieu of the shredded cheddar cheese she would sometimes add. Everything else was the exact same.
     Well, I was totally impressed with how it turned out! I'll just be blunt: it was spectacular. The ground tempeh was absolutely delicious. Which makes sense because, after all, I applied the exact same seasonings as she would with ground chicken. And as I always say, humans don't crave the taste of plain flesh; we crave the seasonings, and those seasonings are plant-based! I really liked the corn, too. I had added it mostly for color but it provided pops of delicious sweetness that went really well with all the lime juice and the salsa. I probably make this once a week because now it is so tasty. And just like before, my stomach seems to hold serving after serving after serving. Thank goodness!

(Serves 4--unless you are an extremely big eater--ahem--in which case it would serve 2-3)

Ingredients:

1 package tempeh, grated

1 large onion, chopped

2 1/2 cups of black beans (1-15 oz can + 1 cup)

1-2 tablespoons taco seasoning (I prefer 2 tablespoons)

2 heads of romaine lettuce, chopped

1/2 cup cilantro

1 cup of halved baby tomatoes

1 cup of sweet corn

1 cup of salsa

Lots and lots of limes!

Instructions:

1. Saute the onions and tempeh with a tablespoon of water until brown, about 10 minutes.

2. Add 1 can of black beans and the taco seasoning, and saute for another 5 minutes. Remove the pan from the heat and let cool until room temperature.

3. Place the romaine, cilantro and baby tomatoes into a large salad bowl. Add 1 cup of black beans, the corn, salsa, and tempeh mixture and toss. Serve with lots of lime wedges to squeeze just before serving. 

eHow Video: Cornbread Dip

     I make the world's best cornbread. I'm not bragging; just stating a simple fact. (This fact has been verified numerous times by that Southern husband of mine.) In this dish, I've taken my cornbread recipe and transformed it into a dip! 

     This is a great example of how pureed beans can be used whenever you're in need of a creamy consistency. For this recipe, all I did was omit the flours I would normally use in my cornbread recipe, and used white beans instead. Between the beans and the quinoa, this dip is incredibly high in protein and fiber, while still maintaining the deliciously sweet tenderness of cornbread. Enjoy it with tortilla chips or carrot sticks. Yum!

Ingredients:

1 cup dry quinoa

1 cup cornmeal

1-15 oz can (or 1 1/2 cups) white beans, such as cannellini or navy beans

1 cup nondairy milk

3 tablespoons maple syrup

1 teaspoon chili powder

1/4 teaspoon cayenne

1 cup sweet corn

Instructions:

1. First prepare the quinoa: pour the quinoa onto a dry pan and toast over high heat for about 2 minutes, or until you start to hear popping. Add two cups of water and bring to a boil. Then, reduce the heat to low, cover, and continue cooking for 18-20 minutes. The quinoa is done when it's light and fluffy--similar to couscous--and each piece has a little curly tail.

2. In a food processor, combine the cornmeal, beans, nondairy milk, maple syrup, chili powder, and cayenne. Blend until smooth.

3. Add the corn and quinoa to the food processor and pulse till the consistency is smoother but still retains a graininess. 

4. Serve as is or heat up in the microwave for 1-3 minutes.

For my cornbread recipe, read on.

eHow Video: North African Lentil Casserole

     This dish has undergone several revisions and I can now confidently say it is officially FANTASTIC. The ingredients are very simple but they come together to make something really elegant. Mr. Goldhouse, with his ever impressive ability to articulate the heart of the matter in as few words as possible (unlike his wife), describes this casserole as "fancy poor man's food." 

     I recently served this to some new friends we had over for dinner and received praise every vegan chef loves to hear from a non-vegan: "I had no idea vegan food could taste so good!" Plus, as regular readers already know, I am a huge fan of dishes that lasts for several meals because it makes life so much easier, and this one really lasts well. I suggest making this on a Saturday or Sunday for dinner and then bringing it for lunch or having it for dinner during the week. Whenever I make it, even though I'll eat it for several dinners in a row, I am still always sad when it's finally gone because it is just so delicious. This one is a MUST for your cooking repertoire! 

(Serves 8-10)

Ingredients:

1 large onion, diced

2 medium carrots, diced

6 cloves of garlic, minced

2 tablespoons sweet paprika

1 tablespoon cumin

1 teaspoon allspice

1 teaspoon crushed red pepper

1 teaspoon turmeric

1 small can of no-salt added tomato paste

2 cups dry green lentils

1 cup dry quinoa

6 cups of low-sodium vegetable broth or water

2 teaspoons cinnamon

2 cups mashed sweet potatoes (canned is fine)

1-2 lbs of frozen spinach

1 large lemon

1/2 cup chopped cilantro

Instructions:

1. In a large saucepan, saute the onions and carrots with 1-2 tablespoons of water over medium heat until the onions become translucent, approximately 10 minutes. 

2. Add the garlic and saute for another 2 minutes.

3. Add the paprika, cumin, allspice, crushed red pepper, turmeric, and tomato paste. Stir until throughly combined.

4. Add the lentils, quinoa, and broth or water. Bring to a boil over high heat, and then lower the heat to medium and cover for 45 minutes.

5. Meanwhile, to prepare the top layer, mix the cinnamon with the sweet potatoes. Preheat the oven to 400 degrees.

6. Once the lentils are fully tender, add the frozen spinach to the saucepan and cook until the spinach is fully heated.

7. Zest and juice the lemon and add to the saucepan. 

8. Pour the mixture into a 9x13-inch baking dish. Spread the sweet potatoes evenly over the mixture and bake for 30 minutes. Garnish with cilantro when ready.

eHow Video: Pinto Bean Salsa Dip

     eHow has titled this video "Low-Fat Pinto Bean Dip." It is, indeed, low in fat as there is no sour cream, cheese, or oil. But what I think is so great about this dip is that, unlike your typical pinto bean dip which is usually thick and heavy and leaves a lump in your stomach, this is just so light and fresh. The ingredients are incredibly simple, but they come together to create something really flavorful. Hence my preferred title: "Pinto Bean Salsa Dip."

     Do you know why pinto beans are called "pinto" beans? In Spanish, "pinto" means "painted," which is a reference to the beautiful reddish-brown markings that appear on the beans when they are dried. So "pinto beans" literally translates to "painted beans." It's probably the artist in me, but I get a HUGE kick out of that. Painted beans! 

     Anyway, if you are looking for a quick and savory snack or appetizer, this one is a definite winner. My only regret when making it was that I didn't double the recipe because it went fast! 

Ingredients:

1/2 cup chopped onion

2 tablespoons chopped fresh cilantro

1/2 cup chopped plum tomato

1/2 jalapeno, seeds removed

1-15 oz can of pinto beans

2 teaspoons lime juice

Instructions:

1. Add all the ingredients to a food processor and pulse until desired consistency.

eHow Video: Curried Chickpeas with Mushrooms & Greens

     There are few things that I love more than beans and greens. At the moment, I can only think of two and they are my husband and my dog. I literally have beans and greens every single day. At least once. This blog probably should have be called "beans and greens." Honestly, my whole life should just be called "beans and greens."
     I'm not the only one who thinks beans and greens are two of the most delicious foods on the planet. In fact, most of the world shares my fondness, which is why they appear together in cuisines all across the globe, from Southern BBQ black-eyed peas and collard greens, to Italian cannellini bean stew with kale, to Ethiopian spiced mung beans and cabbage. In addition, beans and greens combine high protein and fiber with disease-fighting antioxidants and phytochemicals making them one mighty nutrition power couple.
     So obviously, I just had to include a recipe with beans and greens for this series. My struggle, though, was deciding which one to pick because there are so many that I absolutely love. If I had to pick my favorite bean it would have to be the garbanzo bean (a.k.a. the chickpea) and some of most favorite beans and greens dishes are Indian, so I thought this recipe would fit the bill perfectly. If you love Indian food, as Mr. Goldhouse and I do, this is bound to be a new favorite. But if you are somewhat new to Indian food or sharing it with people who are, this dish is mild enough to be a nice introduction into one of the world's most wonderful cuisines.
     Feel free to eat on its own or with a side of brown basmati rice. Enjoy!

(Serves 3-4)

Ingredients:

Curry Mixture: 

1/2 tablespoon coriander

1/2 tablespoon garam masala

1/8 teaspoon cayenne

1/2 teaspoon paprika

1/2 teaspoon turmeric

3 cups chopped cremini mushrooms

1 onion, minced

1 tablespoon minced ginger

2 garlic cloves, minced

1/4 cup chopped fresh cilantro

1/2 cup tomato puree 

3 cups chickpeas (or two 15 oz cans or one 28 oz cans)

1 10 oz package of frozen spinach, de-thawed (or any other dark leafy green)

1/2 cup nondairy milk, such as soy or almond

1 tablespoon lemon juice

Instructions:

1. Combine spices in the curry mixture and set aside.

2. Saute the onions in a tablespoon or two of water until slightly browned, about 5-10 minutes. Then add the ginger and garlic, and saute for another minute.

3. Add the tomato puree and curry mixture. Stir for another 5-10 minutes. 

4. Add the mushrooms and saute until they start to soften, about 3-5 minutes.

5. Add the chickpeas and spinach, and stir until the water has evaporated. 

6. Add the nondairy milk and 1/4 - 1/2 cup of water (depending on your desired thickness) and bring to a boil. 

7. Add the lemon juice and salt to taste, and turn off the heat. Garnish with cilantro and serve.

eHow Video: Sweet Potato & Pinto Bean Burritos (and Some Words on Planning)

     "Things just don't happen by accident."
     This is a common saying in our house. It refers to my love of planning. Everyone in my life makes fun of me for this, but you know what? They all benefit from my planning. Planning is how things get done. Planning is how you make sure you have the best experience possible. Planning is how you make sure you get what you want. Like I said, things just don't happen by accident. You need to plan them out!
    Now, I know you're thinking, "jeez, Kate. Just relax. Just go with the flow. Just let life happen, man." Well, all I can say to that is "no, thank you." Because you know what? A lot of life IS going to happen. There is going to be a whole lot that will fall out of my control. And to that I completely surrender. I'm not out there trying to schedule the weather. But just because there are things that we can't control doesn't mean we are powerless. I plan because I want to ENJOY life. I don't want to waste my time doing things like getting lost or overpaying, which are exactly the kinds of things that usually happen when we don't plan.
     The same goes for food. Everyone complains that eating healthfully is so time-consuming. Nuh-uh! Eating healthfully when you *don't plan* is time-consuming. But when you do plan, it's really not. Sure, cooking at home may not always be as quick getting fast food (though you'll see that this recipe can be), but it's very doable and it's way less time-consuming than getting a chronic disease and spending all your time at the doctor's. If there's one thing that's time-consuming, it's sitting in a doctor's waiting room.
     So, if you don't want your time to be consumed either by going to the grocery every night and then making a healthful dinner or by sitting in the doctor's waiting room reading a bunch of People magazines, then there is one solution and one solution only, and that is to plan. Learn to love it, folks. Learn to love it. (Actually, it can be a lot of fun if you get into it. Seriously!)

    Now, to these mouthwatering burritos. These are absolutely the best burritos I've ever had. Being from Southern California, my standards are high when it comes to burritos, so to say something is "the best" is really saying a lot. There is a little bit of spiciness from the chili powder which is smoothed out by the sweetness of the pureed sweet potato. Honestly, after having these, I doubt I'll ever want a burrito without sweet potato again. My extremely picky husband also agrees that these are "the best." In fact, said extremely picky husband has one of these burritos every single day either at work or when he gets home. Is that because he heats up the wraps, sautes the onion, and then the beans, adds the spices and yada yada yada every single day? No. Is that because I make it for him every single day? No. It's because I plan ahead!  

     Here's what I do: Approximately every two weeks, I'll make 12 burritos (doubling the recipe below), wrap them in foil, and then stick them in the freezer. It takes me 30 minutes, tops. Mr. Goldhouse will grab one of these on his way out the door or he'll have one as a snack when he gets home before working out. On Monday nights I take a class that doesn't get me home till about 10pm and he's studying for an exam and has no time to cook so he just heats up a burrito or two for dinner. That's a healthful meal, ready in 2-3 minutes. It's that easy! 

     So, make fun of me all you want now, but please, just take 30 minutes on a Sunday and give this a try. Your life will be SO much easier, and you'll see that eating healthfully doesn't have to be time-consuming at all. If you plan, of course. After all, things just don't happen by accident.

Ingredients:
1/2 onion, chopped
2 cloves garlic, chopped
1 bell pepper, chopped
1-15 oz can of pinto beans (1 1/2 cups)
1-15 oz can of fire-roasted tomatoes
1-15 oz can of corn
1 1/2 tablespoons chili powder
1 teaspoon cumin
2 teaspoons yellow mustard
1 tablespoon reduced-sodium tamari
dash of cayenne
6 burrito-size tortillas (whole wheat, brown rice, or sprouted grain)
1 can pureed sweet potatoes
salsa (optional)

Instructions:
1. Heat the oven to 350 degrees.
2. Add the onions, garlic, and pepper into a medium skillet with a little bit of water and saute until soft, about 5-7 minutes.
3. Stir in the pinto beans. Then add the fire-roasted tomatoes and corn, and cook until heated through.
4. Remove the skillet from the heat and stir in the chili powder, cumin, mustard, tamari and cayenne.
5. Place the tortillas into the oven for 2-3 minutes to soften (or stick them in the microwave).
6. Lay the tortillas out on a flat surface. Divide the sweet potato puree evenly among the tortillas, placing them in the half closest to you. Then place the bean mixture on top of the sweet potatoes, and roll.
7. Bake in the oven for 10-15 minutes. Serve as is or with salsa.

eHow video: Cream of Tomato & Navy Bean Soup

     Cream of tomato soup typically calls for a lot of butter and heavy cream. Many people assume that is what is needed to achieve a thick, smooth and creamy consistency. But unless one is looking to add saturated fat, cholesterol, and casein, then the dairy products simply aren't necessary.
     To achieve the soup's creamy consistency in my recipe, I use... you guessed it, beans! Navy beans, or any other white or light-colored beans, are great to use in lieu of dairy in creamy soups. And depending on how much creaminess you like, you can always add more or less beans.
     Navy beans are rich in protein (1 cup has 15 grams), and a great source of iron, folate, manganese, and calcium. And like all beans, navy beans add fiber to any meal (dairy has no fiber whatsoever), making this soup more filling and satisfying, as well as healthier for your heart. So next time you come across a soup recipe that calls for heavy cream, just remember there are so many reasons to use beans instead.
     This soup is truly bursting with flavor. The first time I tested it, I served it as an appetizer and it totally overshadowed the entree. It was also pretty filling for an appetizer so I have since served it as an entree with a big green salad and that hits the spot just right. I have never been a huge tomato soup lover, but I adore this soup. During the filming of this series, we were experiencing record-breaking low temperatures in Boston and the kitchen is the coldest part of our house. I didn't want to be in a huge puffy coat on camera but I was really freezing so as soon as we finished shooting this recipe, I just ate the entire batch by myself. I didn't even put it in a bowl; I just held the bottom of the pot with my oven-mittened hand and ate it straight from the ladle.  (It's really a miracle I didn't spill on my green shirt.) I'm sure the camera man thought I was crazy but I felt so much better. Like I said, this soup really hits the spot.

Serves 2-3
Ingredients:
1-15 oz can navy beans (or 1 1/2 cups)
1-15 oz can crushed tomatoes
1 bay leaf
1 large carrot
1 celery stalk
1 clove garlic
1 teaspoon cumin
1 tsp smoked paprika
2 tablespoons dried basil
1 dash cayenne
1 cup tomato puree
1/2 tablespoon reduced-sodium tamari
1 date
2 tablespoons tomato paste
1/4 cup chopped fresh basil, as garnish (optional)

Instructions:
1. In a soup pot, combine the navy beans, 3 cups of water, crushed tomatoes and bay leaf. Bring to a boil, and cover and simmer.
2. Meanwhile, dice the carrot, celery and garlic. Add the garlic to a saute pan and cook for 2-3 minutes. Then add the celery and carrots, and saute for another 5 minutes.
3. Add the cumin, smoked paprika, basil and cayenne to the saute pan and stir for 2 minutes.
4. Add the tomato puree to the saute pan. Turn up the heat to medium-high, and cook for another 5 minutes.
5. Add the saute mixture to the soup pot and bring to a boil. Reduce to a simmer and cover for 30 minutes or until the vegetables are tender.
6. Remove the bayleaf. In a food processor or blender, add the tamari, date, tomato paste and soup (in batches if necessary). Blend to desired consistency. Serve with chopped fresh basil, if using.

eHow Video: Down-South Homemade Chili (a.k.a. Chili Jambalaya)

     What is a series on beans without a chili recipe? Rather than sharing a more Western-style chili with black beans, tomatoes, and Mexican seasonings, I thought it would be a fun opportunity to move East and make something with more of a Southern vibe. The result is a mix between a chili and a jambalaya with ingredients found in traditional dishes all across the South, from Cajun spices to black-eyed peas to okra. I am proud of all the recipes in this series but I am especially proud of this one. I even had the chutzpa to make it for my Southern in-laws, knowing full well I was encroaching on dangerous territory (not being a Southerner myself and all), and it received excellent reviews.

    This has truly become a favorite meal in our house. It's also great leftover. I like making a big batch for dinner on Sunday night and then packing the rest for Mr. Goldhouse's lunch for the next several days. And, of course, it's incredibly healthful, as kidney beans and black-eyed are both excellent sources of protein, fiber, calcium and iron. 

How to Make Down-South Homemade Chili -- powered by ehow

Ingredients:

Cajun spice blend:

2 teaspoons smoked paprika

2 teaspoons thyme

1 teaspoon oregano

1 teaspoon marjoram

1/2 teaspoon cayenne pepper

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

1/4 teaspoon allspice

1/4 teaspoon ground cloves

.....

1 onion, chopped

2 stalks celery, chopped

4 cloves garlic, minced

1 bell pepper, diced

1 1/2 cups brown rice

1 package frozen okra, de-thawed

2-15 oz can kidney beans (3 cups)

1-15 oz can black-eyed peas (1 1/2 cups)

1-15 oz can corn (1 1/2 cups)

1/2 teaspoon liquid smoke

3 cups vegetable broth

Instructions:

1. Prepare the Cajun spice blend and set aside. (Tip: I like to double this and store what I don't use for this recipe in a plastic baggy. That way it's all set to go next time I need it.)

2. In a soup pot, saute the onion, celery, garlic and pepper in a tablespoon of water for about 10 minutes, or until the onions are translucent. 

3. Add the remaining ingredients and 1 1/2 tablespoons of the Cajun spice blend.

4. Turn the heat to medium-high and bring to a boil, and then reduce to low and cover. Cook for about 40-45 minutes, or until the rice is done. Stir every 20 minutes and add more liquid if necessary.

5. Once the rice is ready, season with salt, pepper, and more Cajun seasoning as needed.

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: Saucy Black Bean Dip

     This isn't just a healthy version of a your average black bean dip, which usually includes sour cream and dairy cheese. No, this dip is it's very own thing. The flavors are much richer and more complex, and it's not the least bit heavy. It has many ingredients found in traditional Mexican cuisine--such as black beans, chili powder, fire roasted tomatoes, and green chilies. But I have also added another ingredient that is bound to make your eyes go wide with delight when you first dig in. I'll give you two hints: 

     1) It's a very traditional ingredient in Mexican cooking (or from what is now Mexico), originating even before the Mayans. 

     2) It's from another bean.

     Any guesses?? 

     Cocoa powder! Yes, as in chocolate.

     Cocoa powder comes from beans from the cacao tree. (Actually, the word cocoa is believed to have its origins in a spelling mistake of the word cacao, so technically we should all be saying "cacao powder.") Cacao was first used for human enjoyment in Mexico, by a people called the Olmec, who lived prior to the Mayans' rise to power. So it is very traditional, indeed. (I find the history of food absolutely fascinating! If you want to learn more about the history of chocolate, see here.) 

     I don't use much cacao--just a teaspoon--but it adds so much to this dish. Whenever I test recipes, I usually make sure I leave some for Mr. Goldhouse to try so I can get his feedback. However, the first time I made this I didn't leave him a drop because it was just so good. I totally devoured it. So several days later I made it again, but the exact same thing happened! I had no idea that I could be so overcome by desire for a dip, but I seem to find this one completely irresistible. Fortunately, it's just pure, plant-based, whole food goodness without any added oil or salt, so aside from depriving Mr. Goldhouse, there was no reason to feel bad. 

     In fact, not only was there no reason to feel bad, there was every reason to feel good! Black beans are loaded with nutritional benefits. Here are just a few:

- Black beans are an excellent source of protein (just 1 cup has 15 grams), and it is far more healthful to get protein from plants rather than from animals. (See more info here.)

- Black beans are rich in soluble fiber which helps lower blood cholesterol levels. Lowered risk of coronary heart disease and heart attack risk have both been association with higher intake of soluble fiber, particularly beans.

-Black beans' contain both protein and fiber, a combination which helps keep blood sugar levels steady.

-Black beans contain an enormous amount of antioxidants and phytochemicals, so it should be no surprise that several studies have linked black bean consumption to a lowered risk of many cancers.

-Black beans are an excellent source of folate which is crucial for pregnant women as folate deficiency can cause defects in a fetus's brain and spinal cord.

-Black beans are a great source of iron.

    

     This dip is great with carrots or tortilla chips, but it also makes for a delicious sauce on brown rice, quinoa, or even pasta. 

Ingredients:

1 medium onion

2 cloves garlic

2 cups fire-roasted tomatoes

2 tablespoons green chilies

1 tablespoon chili powder

1 teaspoon unsweetened cocoa powder

1/2 teaspoon oregano

1/2 teaspoon cumin

1 1/2 cups cooked black beans

1 tablespoon chopped cilantro (optional)

Instructions:

1. Slice the onions and garlic. Saute them in a tablespoon of water until soft, about 5-7 minutes.

2. Add the tomatoes and seasonings. Stir for 5 minutes.

3. Reduce the heat to simmer and add the black beans. Cook for 10 minutes.

4. Transfer the sauce to a food processor or blender and puree to desired consistency (I like it to be a just little bit chunky).

Beans Are The Answer: An Introduction To My Third Video Series

     I am so excited to share my third video series with everyone! I chose to focus the series entirely on beans. Why? Because I believe beans address a number of concerns and misconceptions people have about adopting a plant-based diet.

Misconception: "I won't get enough protein."
Reality: Beans are a fantastic source of protein. Just one cup of cooked soybeans has 29 grams of protein, one cup of cooked lentils has 18 grams, and 1 cup of cooked black beans has 15 grams. Adult men need about 56 grams of protein per day and adult women need about 46 grams per day.  If you make beans a regular part of your diet it would be difficult not to meet these requirements. After all, if you are consuming enough calories, it is almost impossible to be protein deficient. (Note: Not only do most people consume much more protein than they need, they actually consume more protein than is safe. See here.)
   

Myth: "I won't ever feel full enough."

Reality: What could possibly be heartier and more filling than beans? Beans are rich in fiber which means they will satisfy hunger and keep you feeling full for hours. (The soluble fiber in beans also helps lower cholesterol and reduces the risk of heart attack and stroke.)

Myth: "There's not enough variety."

Reality: Do you know how many things you can make with beans? This series barely skims the surface of the options. You can make everything from casseroles to salads to burritos to curries to jambalayas and more. You can even make brownies and blondies from beans! Beans are featured in distinct ways in cuisines all across the globe. Plus, there are many different kinds of beans, from lentils to chickpeas to kidney beans and beyond, each with their own distinct flavors and textures.

Misconception: "It's too expensive."
Reality: Nothing is cheaper than beans. If you can afford anything, you can afford beans.

Misconception: "I don't have time to cook."
Reality: If you have time to get out your can opener, then you have enough time. All you need to do is open the cans, dump the beans into a bowl, and season. That's it. If you are feeling extra fancy, you can even heat the beans. Voila! Dinner is served. It would probably take you longer to order and pay for a meal at a drive-thru. (See my recipe for "Incredibly Easy Pumpkin Chili")

Misconception: "I don't know how to cook."
Reality: If you are able to use a can opener, you have what it takes. See above.

Misconception: "I don't have access to 'specialty vegan food' where I live."
Reality: One of the great things about beans is that they are accessible in all parts of the country, rural and urban alike. They are sold at every grocery store, quickie mart, and even at many gas stations.

Misconception: "I won't get enough calcium."
Reality: Beans are loaded with calcium! Although the dairy industry would like people to believe that cow's milk is the only source of calcium, this simply isn't true. (And, in fact, the higher a country's consumption of cow's milk, the higher their rate of osteoporosis.) Beans also contain magnesium, which the body uses along with calcium to build bones. Physicians Comittee for Responsible Medicine has a useful chart of the calcium and magnesium content in many beans here. In a recent study, researchers found that those who consumed more high-phytate foods (i.e. beans) had stronger bones. The researchers conclude that dietary phytate had protective effects against osteoporosis and that low phytate consumption should be considered an osteoporosis risk factor. (For more information on this study, see here.)

Misconception: "I'm gluten-free/allergic to soy so a plant-based diet would be too restrictive."
Reality: Beans are gluten-free and there are many other types of beans besides soybeans. Also, see "There's not enough variety."

Misconception: "There are too many carbs in a plant-based diet."
Reality: There is a lot of misinformation out surrounding carbohydrates. Be smarter than the urban myths and don't get sucked in! Recently, researchers at Harvard looked at the diets of 100,000 people and found that low-carb diets were associated with higher all-cause mortality, higher cardiovascular disease mortality, and higher cancer mortality. True, muffins and donuts and cookies are carbohydrates and if you load up on those it's quite possible you will gain weight, your blood sugar will spike, etc. However, there is a world of difference between refined carbohydrates and complex carbohydrates, and beans are complex carbohydrates. To avoid complex carbohydrates because they technically fall under the same food group as refined carbohydrates is just silly. It would be like refusing to travel on an airplane because you are against war and in wars they use jet planes.
     Beans are truly one of the healthiest foods on the planet and anyone who cares about their health ought to make them a regular part of their diet. A recent international study found that there is an 8% reduction in risk of death for every two tablespoons of daily legume intake. An 8% reduction from just two tablespoons! So, to paraphrase Dr. Michael Gregor of NutritionFacts.org, if you want to increase your lifespan, eat beans. If, however, you're suicidal and want to decrease your lifespan, enjoy a bean-free diet.

So, in conclusion, when the little voice of doubt creeps into your head, just remember: BEANS. They are health-promoting, filling, protein-rich, fiber-rich, calcium-rich, versatile, simple, cheap, accessible and delicious... what's not to love?

Further notes:
All the recipes in this series will be gluten-free, oil-free, and as always, 100% plant-based.

For those concerned about gas, know that a) studies have shown that this concern is largely overblown (ahem, excuse the pun) and that b) if you eat beans on a regular basis, your body adjusts and gas stops being an issue. I highly recommend reading this entertaining and informative article by Dr. Michael Gregor of NutritionFacts.org. Also see my past post on how to soak dried beans as soaking beans can ease digestion.

Check out these short but informative videos on the health-promoting benefits of beans:
Increased Lifespan from Beans
Beans, Beans Good for Your Heart
Beans and the Second Meal Effect
Phytates for the Prevention of Osteoporosis

* If you have ever heard that plant proteins need to be combined in specific ways order to be "complete," rest assured that is an outdated nutritional theory from the 1950's that is nothing more than a myth.

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: "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: "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.

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.

"Where do you get your protein?"

     Tell someone you're vegan and without fail, the first question is, "Where do you get your protein?" Our culture is SO obsessed with getting enough protein, but this is the last thing Americans should be worried about. According to the National Health and Nutrition Examination Survey from 2007-2008, the average American man consumes 101.9 grams of protein per day and the average American woman consumes 70.1 grams of protein per day. This is almost double the recommended daily allowance!

How much protein do we need per day? 

Adult Men = 56g 

Adult Women = 46 g 

      The technical term for protein deficiency is Kwashiorkor. There is a reason Kwashiorkor is not a household name. It is because protein deficiency is virtually NON-EXISTENT in America. It exists in countries where people experience extreme poverty and famine. What does exist in America, however, are diseases of excess. The following diseases and conditions are caused by TOO MUCH protein intake and, unfortunately, they are household names that we all know well:

Cancer
In 2007, the National Cancer Institute revealed that meats, particularly red meats and processed meats such as deli cold cuts, increased the risk of many types of cancers. Lung, liver, esophageal, prostate, bone, bladder and colorectal cancers all increased for people with diets high in protein. According to the 12-year study by the National Cancer Institute, consuming large amounts of protein significantly increases your risk of getting cancer.

Osteoporosis
Bone loss, also called osteoporosis, happens when calcium is taken from the bones to help carry out bodily functions. Calcium is needed to process proteins, and if there is not enough calcium present in the body, it is taken from the bones. When calcium is removed from the bones, bones lose density; excess protein intake can lead to a 1% decrease in bone mass per year, which can quickly lead to severe osteoporosis. Side effects of osteoporosis include brittle bones that break easily and loss of teeth.

Kidney Damage Normal kidneys work to remove excess wastes from the body. Proteins create byproducts, such as uric acid, that needs to be eliminated from the body. When excessive amounts of protein are consumed, more byproducts need to be excreted from the body through the kidneys. Overworked kidneys can lead to irreversible, permanent kidney damage.

Severe Constipation Bowels utilize fiber to carry out excretion. Diets extremely high in protein generally have little-to-no room for carbohydrates and fibrous foods, such as grains, nuts and seeds. Cutting these foods out completely or eating very small amounts can be very dangerous and could lead to severe constipation and blockages in the bowels. While not immediately dangerous, severe blockages can cause anal fissures, hemorrhoids, impaction, obesity and suppressed immune system.

Weight Gain Your body is simply not capable of storing extra protein that comes from your diet. If you consume an excess of calories and protein, you will convert the unused protein into fat stores.

     The notion that we need to eat animals to get protein is a total myth. Where do you think cows get their protein? Plants! ALL the nutrients we need are plant-based, so when we eat animals, we are going through them to get our nutrients. Let’s skip the middleman (or middle-animal) and go directly to the source ourselves.

       As long as you eat a diet centered around whole foods and consume enough calories, you will almost always be getting enough protein. Even those who have higher protein needs, such as nursing mothers or extreme athletes, have an abundance of plant-based protein options available.

     Here are a few examples of plant-based protein: 

Lentils (1 cup) = 18 g rams of protein 

Black Beans (1 cup) = 15 grams of protein

Chickpeas (1 cup) = 15 grams of protein

Pinto Beans (1 cup) = 15 grams of protein

Lima Beans (1 cup) = 15 grams of protein

Black-eyed Peas (1 cup) = 13 grams of protein 

Quinoa (1 cup) = 11 grams of protein 

Tempeh (4 oz) = 24 grams of protein 

Tofu (1 cup) = 18 grams of protein

Oatmeal (1 cup) = 6 g grams of protein

Peanut Butter (2 tablespoons) = 8 grams of protein

Almonds (1/4 cup) = 8 grams of protein

Frozen Peas (1 cup) = 9 grams of protein

Cooked Spinach (1 cup) = 5.4 g grams of protein

Broccoli (1 cup) = 4 grams of protein

        A personal side-note: I recently completed a course on nutrition and disease-prevention in which I had to keep a food diary and calculate my daily protein consumption. Much to my surprise, I learned I was consuming a lot more protein than I need, over 80 grams per day! This is without any protein supplements whatsoever, just pure whole foods-- vegetables, beans, fruit, grains, and seeds. I'm tall for a woman and do cardio and lift weights 5 days per week, so I have a higher than average caloric intake, but 80 grams was still way more than I was expecting to be taking in. The more I thought about it, though, the more it made sense. There's protein in practically everything I eat, even in foods that I don't think of as "protein rich." Sure, I knew there was protein in my hummus because of the chickpeas, but I didn't really give much thought to the protein in the carrots that I dip in my hummus. Or the dressing I put on my salad. Or the greens I put in my smoothie. Over the course of a day, this really adds up.
      So instead of being obsessed with protein-deficiency, let's worry about something that is actually plaguing our nation, like heart disease, obesity, cancer, diabetes, or our deficiency in vegetable consumption.

Further reading & listening:
http://www.livestrong.com/article/501982-dangers-of-excess-protein/
http://www.pcrm.org/health/diets/vsk/vegetarian-starter-kit-protein
http://www.health.harvard.edu/healthbeat/going-low-carb-pick-the-right-proteins
http://www.vrg.org/nutrition/protein.php

http://www.compassionatecook.com/writings/podcast-media/skipping-the-middle-animal-coming-to-terms-with-the-fact-that-plants-are-the-source-of-all-our-nutrients