Kale with a "Krunch"

You know that I love kale. So versatile. And so nutrient dense. I juice it. I make it into a thick and creamy smoothie. I eat it raw in salads. I steam it--even make it into soup! I eat kale everyday!

My friend Ruth had introduced me to kale chips some time ago...and I loved them. Ruth has a fancy-smancy food dehydrator and makes all sorts of great treats. I've thought about getting an Excaliber, but my small kitchen can't take another appliance with a plug. My thoughts about making kale chips were set aside...until today.

I received an email from the brilliant Ann Crile Esselstyn who just happened to have sent a recipe for kale chips! How did she know I loved kale chips? Five minutes after reading Ann's email, I was in the kitchen. I made a batch of chips, and took them to work. Everyone loved them, and by the day's end, had given Ann's recipe to ten co-workers and one shopper.

Take note that there are many kale chips on the market, but all are not fat free...these are. You will love them...crunchy, sweet, and as Ann said, "these are addicting!" And, they are!

Thanks, Ann, for a great recipe!

Kale Chips

Head of Kale, stripped from stem and cut into bite sized pieces
Mrs. Dash. to taste
One Lemon
Nutritional Yeast (can be found at WFM in bulk or in Whole Body)

Oven is set at 275 degrees

Spread kale on an ungreased cookie sheet. Sprinkle ZEST of the lemon, then, squeeze the juice from the lemon over the kale. Sprinkle on Mrs, Dash, and then sprinkle with nutritional yeast. The yeast will look like cheese, so sprinkle it as you wish. (I am light handed with the yeast, others really go heavy-handed).

Place in oven, and "bake" for about 30 minutes. Halfway through the process, I moved the center pieces to the edge of the pan...

The finished pieces will be crispy and sweet. You will love these. Even the biggest kale skeptic won't be able to stop eating these!

A note on Nutritional Yeast...
Nutritional yeast has a strong flavor that is described as nutty, cheesy, or creamy, which makes it popular as an ingredient in cheese substitutes. It is often used by vegans in place of parmigianno cheese. Another popular use is as a topping for popcorn. It can also be used in mashed and fried potatoes, as well as putting it into scrambled tofu or eggs. Some movie theaters offer it along with salt or cayenne pepper as a popcorn condiment.

In case you forget how many blessings you have, make sure you count them, everyday!

Kale Power!

New York Minute Veggie Burgers

Since returning from my Engine Two Immersion, I no longer eat ready made veggie burgers. Many of them are loaded with fat, so I started making the "New York Times" Veggie Burgers that appear in the "Engine Two Diet Book." They are good, but you really need loads of time to get them together. I am always looking for shortcuts..whether it be on road, or in life. That's when I came up with these really good burgers.

My best friend in the kitchen is actually my"Vidalia Chopping Wizard(VCW)." Makes you think that you will be chopping lots of onions, and only onions. But the truth is, it cuts uniformed pieces of fresh veggies, fruits, and herbs, which actually help to cook your foods uniformly. I even use it to chop cilantro, parsley, and of course, my most beloved kale. The funny thing is that I picked up my VCW at a drugstore, not too far from the shampoo aisle.

So, you wanna make delicious veggie burgers, at perhaps a maximum time of ten minutes. Here's what you'll need:

1/2 can of 365 Organic Fat Free Refried Black Beans
1/2 pepper, chopped on the smaller grid of the Vidalia
1 stalk of celery, chopped on the smaller grid of the Vidalia
1/2 yellow onion, again, chopped on the smaller grid
1 cup of cilantro, finely snipped with shears
1 carrot, chopped on the smaller grid of the Vidalia
2 garlic gloves, grated
1 baby bello mushroom (or a mushroom about 1 1/2 inches), finely chopped
1/2 can of Muir Glen NO SALT ADDED Diced Tomatoes
2 envelopes of instant oatmeal (I like the Organic 365)
Sprinkle of red pepper flakes

Now, do this...

Mash the beans, add all of the chopped veggies, pepper, and garlic. With your hands, mix together well. Now add tomatoes and oatmeal. Form into four ounce burgers. Place on a cookie sheet lined with parchment paper. Bake at 375 for about 35 minutes...I like my dry, so I bake for about 45 minutes. Though not my mode of cooking, some people do like to hear the sizzle of the pan, so, you can use whatever it is you like to skillet cook with...spray stuff, oil, etc.

These are really good. And, really, you can get them together in a New York Minute!

Live plant strong. No exceptions.

I Love Cilantro--Try this Oil Free Dressing

There's a lot of learning when you become a vegan. I'll be honest, on my days off, like today, I plan menus for the week, and shop for its ingredients. It takes a lot of time, but I see it as an investment in my health. And, remember, I am making lunch and dinner, so I need to really prepare well. I am not a fan of leftovers, so I really do make a lot of food so that my lunch and dinner are totally different meals. That's just me.

One thing that takes time shopping is reading labels. I try my best to shop the perimeter of the grocery store, but sometimes, I need "staples." I am learning that things I once thought as healthy are almost pure crap. My new motto is, "If it ain't from the ground, don't keep it around."

I have grown very fond of cilantro, which, as you may know, are the leaves to the coriander plant! I see it more than a garnish, and now incorporate it into the actual base of salads instead of lettuce. It is full of vitamins C and A. The small graph below gives you a better understanding of cilantro and just how wonderful it is.

Coriander leaves, raw

Nutritional value per 100 g (3.5 oz)
Energy	95 kJ (23 kcal)
Carbohydrates	4 g
Dietary fiber	3 g
Fat	0.5 g
Protein	2 g
Vitamin A equiv.	337 μg (37%)
Vitamin C	27 mg (45%)
Percentages are relative to US recommendations for adults.

And, here's a recipe for Cilantro Dressing...I know you will like it. Good on tomatoes.

Cilantro Dressing

Head of Cilantro
2 Lemons or Limes
2 cloves of grated garlic
1/4 cup of water
half an avocado
salt (your choice)

What to do:

Snip the cilantro and place it and all the other ingredients into your blender. Use the juice of the lime (or lemon) to BLEND until you have a smooth looking dressing. If it is too thick, add more water. You won't need oil, as the avocado kicks in for you. However, if you need to, olive oil might work. Remember, I am oil free.

Get some Heirloom tomatoes and slice into 1/4 inch slices, pour dressing over tomatoes. You have a perfect salad.

This is an adventure. Being a vegan works for me, and I hope you will give thought to just trying the vegan life for 28 days. Not forever, just for 28 days. I've listed various resources throughout the blog, but if you have any questions, let me know. In the meantime, try the salad dressing and have a gorgeous day!

Be Plant Strong to Thine Ownself

I figured it out. There's a part of me that is hearing my mother's voice...saying something like, "Mind your own business." Or, don't be part of the crowd...if everyone else jumped off the Brooklyn Bridge...would you? (I have often wondered, like if you live in, say, San Francisco, do mothers make reference to the Golden Gate or Oakland-Bay Bridges, like mine did for the Brooklyn Bridge?).

So, it's about seeing others not follow their self-prescribed vegan path, then deviate to animal based food. It has NADA, ZIP, ZERO to do with me, and I only need to focus on my own food choices, food journal entries, etc. What a relief for me. Nothing to worry about, only myself.

And, the next part of this? Well, this is B-I-G. I was chatting with someone and listening to their food choices. I realized that whatever they can handle is their business and not mine. I can't handle all foods, some show no moderation for me. So, I steer clear. If Jane or Susie can eat corn chips with salsa, brava for them. I can't do it. Just can't.

If I have offended anyone with my strong pant-based opinions, I extend an apology. Sometimes, passion wears a disguise.

I'm going to finish my kale smoothie (my dessert), grab a shower. Then, head to bed.

Does this entry all make sense?

Love all. Count your blessings.

The Biggest Loser...and a Great Salsa Recipe!

I can't miss the "Biggest Loser," (BL). It is better than any tele-novela I have ever seen. This group seems to have a strong fellowship of love and respect, and that is what really appeals to me this season. It pleases my heart to see such a caring group of people who genuinely care about one another. Other seasons have been so cut throat. Oh, wait, there was Melissa...

Still, I lament that I worry about the food that Koli, Sam, et al, eat. Shay is going to get $1000 per pound from "Subway" for every pound she loses. I am guessing that the "Kale Council" doesn't exactly have the same budget as "Subway," or maybe "Extra" gum. Actually, there isn't even a thing called the "Kale Council." But, if there was, I'd be the CEO.

I just wish that there was a "Plant Strong" version of the Biggest Loser, or that maybe, just maybe, they'd invite Rip Esselstyn to visit the Ranch and do his thang with Bob and Jillian. One week of plant based eating would be the best thing that ever happened at the ranch. The progress of someone like, say, O'Neal, has been wonderful, but, I think his progress would have a higher pitched quality if he were plant based. Just my opinion.

With "Cinco de Mayo" around the "rincon," I thought that I would share a simple recipe for "Pico de Gallo." This phrase translates to "beak/bite of the rooster," and it has a kick to it. Of course, I have added kale to this, very finely minced kale.

"Pico de Gallo"

• 2 large ripe tomatoes, seeded, pulp removed, finely chopped
• 1 medium white onion, finely chopped
• 2 large cloves garlic, minced (I like to grate the garlic)
  
• 2/3 cup cucumber, peeled, seeded, finely diced
• 4 tablspoons of finely minced kale (you can snip it with shears)
  
• 2 tablespoons minced cilantro leaves
• 3 or 4 fresh serrano chiles, seeded, very finely chopped
• 2-3 tablespoons fresh lime juice
• salt to taste (if you need it, but who does)
  

Mix tomatoes, onion, garlic, cucumber, kale, cilantro, chiles. Sprinkle lime juice over all. Add salt to taste. I have a "Chopping Wizard" and it takes two seconds to make this. This is great on rice, in a salad, mixed with corn. It has endless possibilities!

You can make your own tortilla chips by merely cutting corn tortillas into 1/8's. Then, spread them on a cookie sheet and place them in a 350 degree oven for about 10 minutes. No added fat in these and they taste great.

Best if refrigerated, covered, for at least 1 hour, and served the same day made. Makes about 3 cups.

Thanks for the great feedback. Tell your friends to visit me here and share their thoughts. Have a wonderful day.

It's Not Always Sunny in Philadelphia...

I don't follow a lunar calendar, but I would guess that there is a full moon or something. Or, maybe, just maybe, the reality of being back in the real world has hit me in the head like a ton of tofu since returning from my Engine 2 Immersion.

What I am feeling is real. Not everyone in the world wants to be vegan. Not everyone wants to avoid eating cholesterol heavy foods. And not everyone gives a hoot about getting healthy. Staying strong. And, while I try, really try, to NOT take the inventory of others, I can't help it.

And really, the world couldn't give a damn about your strong convictions in staying vegan and getting healthier. So, here's what went down.

It's been a special week of fun at work, and there has been more food on parade than there is on the Food Network, and not all of it has been plant strong. I had to preserve my resentment, and I had to be proactive and pack a great plant strong lunch everyday. No biggie, really.

Seeing your vegan pals eat meat is like learning that your best friend's husband is cheating. A friend at work who is vegan, has been snorting meat, cheese, cake, and other foods all week. And the funny part, as I would enter a room, this friend would be in the kitchen eating pizza in record time. Inhaling it, in fact. Through the corner of my eye, I would see the embarrassment, but I realized one thing. You might make the decision for the first bite, but after that, you really have no control...cognitive, affective, or otherwise. That physical SNAP is loud and it hurts. That snap can set you into a tailspin. One is always too many. With that first bite, I am convinced that it is laced with a binge.

Seeing my friend surrender his vegan domain left me feeling isolated. I felt alone. And I felt betrayed. Sounds silly, right? It reinforced, for me, that being vegan is the best thing I have ever done for myself. And in reality, I do not need to be consumed about others and their actions.

I've had a rough week at work. I think I handled all the curve balls well. And, I ducked when I needed to. And, I did not solve the problem with food. I solved it with thought provoking actions, and I tried my best. And I kept my mouth shut, in more ways than one. I didn't eat AND I didn't voice my opinion. My lips were sutured with iron thread.

I am posting a great recipe from the Whole Foods Market website...one that I have tried...and tweaked to suit my favorite flavors (I like freshly grated garlic, what can I say?).

Have a nice day. Continue to breathe deeply and count ALL of your blessings.

Mediterranean Chickpea Salad

Serves 1

This quick and easy meal is a testament to the satisfaction of a good main course salad and is just one example of how to include healthy, protein-packed beans in a warm-weather menu. It's simple to double this recipe for two, or increase further to serve even more. Maybe it will become the summer potluck dish you're famous for! Serve with pita chips or warm pita bread on the side.

Ingredients

5 cherry or grape tomatoes, halved
1 small zucchini or yellow squash, halved lengthwise and thinly sliced
1/2 (15-ounce) can garbanzo beans, rinsed and drained
4 pitted black olives, such as Kalamata, halved
2 tablespoons roughly chopped parsley
1 tablespoon prepared balsamic vinaigrette or Italian dressing
1 tablespoon lemon juice
Ground black pepper to taste
2 or 3 lettuce leaves, torn into large bite-size pieces

Method

Toss together all ingredients, except lettuce, in a large bowl. Arrange lettuce on a dinner plate and top with bean mixture.

Bloomingdale's and Beans...

I can remember as a very young child, seeing the big "B" on Queens Blvd. It was the site of Bloomingdale's and where I got a pair of navy blue PF Flyers. When we went there to shop, my mother or grandmother would make certain that we were nattily attired for the trip, I think we even wore our Sunday best. Far cry from today when people shop in gym attire and eat Cinnabon as they peruse the racks. But, in my mind, I still see the big, cursive letter "B." It is a happy memory.

I am headed to Bloomingdale's tomorrow to do a demo on "Plant Strong" eating. They had called me several weeks ago and wanted to know if I could come and do a demo for Earth Month. Everyone loves Whole Foods Market, but even more so in April. They were thinking cleaning solutions made from scratch. And I was thinking plant strong, carbon footprint, organic food, etc. So tomorrow, I and a colleague are headed there for a two hour class. We are cooking up a plant strong storm with recipes from my new favorite book, "The Engine Two Diet." I love to cook, and I love to teach. And I also love the components to E2. I can now walk the walk, talk the talk, and cook the speak.

What's funny about this is that I went to the Bloomingdale's website to see how they had promoted the class. And they have me listed as a "chef" from Whole Foods Market. I silently laughed, but also thought that my grandfather, who was a master chef and owner of several restaurants in his lifetime, would have been so proud. When other four year olds were playing in the sand box, I was working in the kitchen of Luigi's, his restaurant. So, grandpa would be very proud. I am hardly a chef, but I do love to cook. I especially love to make Italian food, which is hard to do without cheese. However, take a look at this recipe where I have recreated a sausage flavor with beans. I am not a fan of the tofu, nor do I want to eat processed "meat crumbles."

Lentil "Sausage" Recipe

This is really delicious and can be used to make a "meatloaf," lasagne, or anything where beans are kicking a high step of culinary enjoyment.

Make a whole bag of lentils. Cook as the package suggests, but use about 1/4 cup less water. I like to add a bay leaf or two for flavor. When done, as the package recommends, drain, if needed. I prefer to then squeeze the juice of one robust lemon into the lentils. Let them cool. Don't forget to remove the bay leaves.

Once cooled, you can mash them into a coarse paste. I don't like putting this in the food processor, because it looks to "mealy." Now add:

1/4 teaspoon of sea salt (I am not a fan of salt, so you don't even need this)
1/2 teaspoon crushed red pepper
5 tablespoons fresh, minced Italian (broadleaf) parsley
4 tablespoons crushed fennel seeds
3 garlic cloves, minced (I grate this on a planer)

Mix well by hand. You can either make them into a "patty" or use it as filler for a casserole, lasagne, etc. If you want, add about 1/2 cup of instant oatmeal to the mixture to use if you want that "veggie burger" like consistency.

If you love being plant strong and also appreciate Italian food, this is a great recipe for the flavor and texture of freshly made, and delicious, Italian food. I wonder how you say "Plant Strong" in Italian?