Poignant Words About the Importance of Healthy Eating

In an article on HuffPo examining the trend of supplements as weight-loss aids (specifically the recent "it" supplement being African mango), Dr. Julie Chen wrote the following (emphasis mine):

"Don't get me wrong, I am clearly not opposed to supplements, and find them to be helpful in augmenting treatment and health goals... But they are not supposed to be quick fixes that take the place of healthy habits. The healthy habits need to be the foundation of how we achieve our health goals. There are certain supplements and many patient cases where supplements are absolutely necessary above and beyond a healthy diet, but my point is that the healthy diet should be the foundation first and foremost. Supplements are meant to be a gap-filler to augment an already healthy lifestyle. So, I have to frequently caution my patients against continuing an unhealthy lifestyle thinking that supplements are the equivalent of eating a balanced, healthy diet... They are not.So, for everyone reading this article, I would like to propose that we establish food in its natural form in a mostly plant-based diet that is anti-inflammatory as the foundation of weight loss, cholesterol and sugar management, and disease prevention. Then, the supplements that are appropriate and safe for your desired health goals can be layered on top of that foundation to help augment your attempts at your health goal. But, remember to always check with your physician to make sure that those supplements are safe for your medical history."

Love this, and couldn't agree more. And on that note, have a wonderful and veggie-filled weekend!

Tomato Avocado Stacks with Scallion-Lime Corn

Sweet fresh corn, creamy hass avocados and juicy beefsteak tomatoes, all piled together... yum.

tomato avocado stacks with scallion lime corn 2

Throw in some scallions, lime juice & zest, plenty of ground black pepper and a balsamic-dijon-honey-lime vinaigrette and you've got yourself a light and delicious summery dinner!If you want an alternative to a typical salad, this veg dish is just the thing. And with corn and tomatoes are locally in season, you have all themore reason to make this asap!Recipe: Tomato Avocado Stacks with Scallion-Lime CornWhat You Need:For the Vegetables

• 3 large, ripe tomatoes (heirloom, beefsteak)

• 2 ripe avocados

• approx. 1/2 c very finely sliced scallions (with 2 tbsp of it separated and set aside)

• 4 ears of fresh corn, shucked

• juice of 1 lime and zest of 1/2 lime

• 1 tbsp Earth Balance

• sea salt & freshly ground pepper, to taste

• NOTE: I thought of this after the fact, so I didn't do it yet myself, but black beans would be a great addition to the corn - so consider adding a 14 oz can of rinsed and drain black beans to the cooked corn to make it all a little heartier, if you'd like!

For the Vinaigrette (I winged this, so measurements are approximations - you can't really go wrong though; just taste as you go!)

• 1/4 c balsamic vinegar

• 1 tsp dijon mustard

• 2-3 tsp honey

• 1 tbsp fresh lime juice

• 1/2 tsp garlic powder

• 1/2 tsp ground black pepper

• pinch of sea salt

• 2-3 tbsp olive oil

What You Do:

• Cut the stem out of the tomatoes and slice tomatoes into 1/8-1/4 inch slices

• Halve the avocados, remove the cores and peel off the skin; cut lengthwise into very fine slices

• Cut the kernels off of the ears of corn

• Melt the Earth Balance in a medium saucepan over medium heat

• Add the corn and scallions (minus the 2 tbsp) to the saucepan, mixing occasionally

• Once the corn is heated through and the scallions have softened a bit, add the lime juice and zest, salt and pepper to taste, and stir to combine; cook for another 3-5 minutes and then remove from heat

• Combine all vinaigrette ingredients, minus the olive oil, in a small bowl and stir with a fork or whisk; then whisk in olive oil (as I've said before, I like vinaigrettes to have more vinegar than oil, but they are typically made the other way around - so adjust as needed and make it to your preference!)

• For assembly: On a platter or large plate, alternate layers of tomato and a few slices of avocado to make 3-4 stacks. Scoop the corn and scallions onto the plate around the stacks, drizzle 2-3 tbsp of the vinaigrette over the stacks, and sprinkle the remaining 2 tbsp of scallions over the tops.

Millions of Peaches!

A very generous couple gave us a bagillion peaches from their peach tree today. Some need just a little longer to ripen, but that'll give me time to plan out exactly how to put these beauties to use! I have a few ideas already... and any and all suggestions/recommendations/requests will be happily accepted too :)

Chocolate Chip Cookie Cake & 1-Ingredient Banana Ice Cream

As you can tell from the last few posts, I've been on a bit of a baking kick lately - though to be fair, I made this vegan and gluten free Chocolate Chip Cookie Cake (with a surprise ingredient) and banana ice cream a month or two ago and never got around to writing about them until now. One of the food blogs I peruse on my Google Reader is Chocolate Covered Katie (CCK). She mainly writes about vegan dessert recipes and can be credited with this cake recipe, which I think is a winner (as were her better-for-you vanilla cupcakes, which I wrote about here with some modifications). Maybe the craziest (and by that I mean unexpected - in a good way) thing about this cake is that much of the base is made up of chickpeas (!). But if you tried it and hadn't been told beforehand what was in it, I am telling you you'd have no idea. What a great sneakily healthy way to bake!You can CCK's recipe for the chocolate chip cookie cake here (she calls it "deep dish cookie pie"); my modifications were as follows:

• I replaced the oats with 1 cup of quinoa flakes (so it is vegan and a gluten free recipe!).

• I added in a dash or two of cinnamon.

• To make it high altitude-friendly, I reduced the baking soda to 2/3 tsp and the baking powder to 1 1/2 tsp, raised the oven temp to 365 and baked for 32 minutes.

• The finished cake tasted great as it was, but to give it a little something extra, Peter suggested chocolate on top, so I whipped up some dark chocolate ganache frosting - and it was exactly what was needed!

banana ice cream

As for the one ingredient banana "ice cream", it's something I've read and heard about for a while, but only just recently tried making it myself. And it is quite tasty with the above-described chocolate chip cookie cake for an extra decadent treat.The banana "ice cream" couldn't be easier or more delicious - you may have to keep reminding yourself you're just eating banana (so it is inherently vegan) and not some calorie/sugar-laden frozen treat! Hm, idea... I bet it would be quite good with some granola, or over a pancake/waffle for breakfast (after all, if IS just fruit!). But before I digress too much - here's what you do:One Ingredient Banana Ice Cream**Note: This is called "one ingredient banana ice cream" because all you really need is frozen banana that you'll blend into cold, creamy oblivion. But - depending on the blender or food processor you're using - you may need to add up to a couple of tablespoons of liquid (I recommend water or coconut milk) to the bananas to get them to actually blend, if you find the blades of your appliance of choice are whirring without actually pulverizing the banana. Any other ingredients - mix-ins like other fruit, chocolate, peanut butter, cocoa powder, etc. - are completely optional and up to you to decide! Below is what I did on my first go-round.What You Need:

• ripe bananas, sliced into 1-inch chunks and frozen

• a blender (I think a food processor would also work)

• optional: an ounce or two of dark chocolate (amount needed would depend on how much banana you are using and whether or not you want a lot or just a touch of chocolate mixed in)

• optional: 1-3 tbsp water or coconut milk

What You Do:

• Place the frozen banana chunks in your blender, and blend on a high speed until the texture is smooth and creamy. It will have a similar consistency to soft-serve.

• If the blades of your blender aren't quite getting to the banana, add in liquid 1 tbsp at a time and use a spatula to move the banana around so the blades can get to it.

• If you want to mix in something else, add it and pulse the blender a couple of times. I had a few tablespoons of dark chocolate shavings left over from a baking experiment, so I tossed those in and pulsed to combine.

• Spoon the banana into bowls and enjoy!

• If you have leftovers, store in an air-tight glass or plastic container in the freezer. I found it kept really well for at least a week - it just had a firmer texture (like scoope-able ice cream).

Vegan Pumpkin Dark Chocolate Chunk Scones

Who says pumpkin is a flavor reserved for fall?While grabbing something out of the pantry one morning last week, a couple of cans of organic canned pumpkin caught my eye. I haven't baked with pumpkin in ages, and it just hasn't really been on my palate radar - but seeing the pumpkin that morning piqued my taste buds.And out of my craving was born vegan pumpkin scones with dark chocolate chunks.I love baking with fruit purees because of the moisture it adds to the dough - and when baking without eggs, it also adds a helpful binding element.This recipe is also yet another reinforcement of my love of whole wheat pastry flour. As far as baking with wheat goes, it's the best way to get the health benefits of a whole grain while maintaining the lighter quality of white flour (vs. regular whole wheat). And, together with the pumpkin and coconut milk, it makes for a deliciously tender and moist crumb - so long and farewell, dry scones!It's an uncomplicated recipe that yields impressive results and begs for a cup of coffee or tea as an accompaniment. Who cares that it's summer - turn on your AC, or open your windows and switch on fans - whatever it'll take for you to turn on your oven despite the heat - and get baking!Here's the recipe, and some notes on storage:Recipe: Vegan Pumpkin Dark Chocolate Chunk Scones (high altitude baking modifications included below)What You Need:

• 3 1/2 c whole wheat pastry flour

• 1-2 tbsp all purpose flour, for dusting/kneading

• 1/2 + 1/8 c sugar (preferably turbinado or cane)

• 2 tbsp turbinado/cane sugar (a sugar with larger crystals)

• 2 tbsp baking powder (NOTE: if you live at a high altitude like me -I'm at 5.5K feet - try reducing the baking powder to 1 3/4 tbsp)

• 1 tsp cinnamon (I added an extra pinch or two)

• 1 tsp nutmeg

• 1 tsp ginger (I added an extra pinch or two)

• 1/2 tsp salt

• 1/2 c Earth Balance - cold and cut into chunks

• 1 1/2 c canned pumpkin puree

• 1.5 tsp vanilla extract

• 1/4 c coconut milk (from a carton, unsweetened)

• 1 tsp apple cider vinegar

• 1 - 1 1/2 c dark chocolate chips/chunks (dairy-free)

What You Do:

• Preheat oven to 415 degrees (NOTE: I live at 5.5K feet and baked at 425, so it's typically safe to say a 10 degree or so reduction would be better suitable for sea level)

• Line a baking sheet with parchment paper

• In a large mixing bowl, whisk all of the dry ingredients thoroughly

• Add the Earth Balance to the dry ingredients and incorporate using your hands or a wire pastry blender (that's the method I went with - I have a wire pastry blender that is almost an antique and I just love it!)

• In a medium bowl, combine the coconut milk and apple cider vinegar, and whisk with a fork; it'll thicken/curdle slightly

• Add pumpkin and vanilla to coconut milk/vinegar mixture, and stir to combine

• Add the wet mixture to the dry ingredients and stir until just combined

• Fold dark chocolate chunks into dough

• On a clean and cold surface, sprinkle a dusting of all purpose flour and place the dough on the surface

• Form the dough into a circle or rectangle (I made a rectangle); it should be about 1-1 1/2 inches thick

• Use a pastry cutter, knife or cookie cutter to slice dough into desired shapes (I cut across the middle of the rectangle and then made diagonal slices across the top and bottom row to make triangle-shaped scones)

• Place scones on cookie sheet about 1.5-2 inches apart and sprinkle some turbinado sugar over each

• Bake for about 20 minutes, or until the top and edges are golden brown

• Cool on the cookie sheet for 5-10 minutes before transferring to a cooling rack

• Get your cup of coffee or tea ready for when you take your first bite!!

Notes on Storage:

• These refrigerate well to keep for a couple of days beyond what you'll get with a counter-top airtight container

• You can also freeze baked scones and reheat in a 350 degree oven to thaw and warm

• Or, you can freeze the dough by individually wrapping pieces in saran wrap; when you're ready to bake, follow the baking instructions above and enjoy!

How to Juice Wheatgrass Without a Juicer

I spotted a small container of wheatgrass - which I love - amidst sprouts and herbs at New Frontiers recently, and curiosity got the better of me so I grabbed it to try preparing the juice at home for the first time. I initially thought we'd use the juicer, but another experiment with that machine recently left enough to be desired that I decided to instead tackle the wheatgrass with a blender and fine mesh strainer.Turns out you don't need a fancy juicer or special wheatgrass juicer to make your own wheatgrass shots; a high powered blender will do the trick as well. Granted I did have to use a little water, so the juice was a little more diluted than usual, but it still had its trademark refreshing, sweetly grassy taste.How to Juice Wheatgrass Without a JuicerThe container of wheatgrass I bought was about 5 x 5 inches and filled with rooted wheat grass. I cut the green grass portion off and put it into my blender (a Blendtec). I then added  few ounces of cold water - enough to just cover the flat part of the blender blades. I pressed the juice setting button, and let the Blendtec go to town! Once it was done, I placed a small fine mesh strainer/sieve over a Pyrex measuring cup (you can replace this with just about any cup or bowl) and poured the juiced wheatgrass through the strainer, using a spoon to press down and extract as much liquid as possible. Very little was left in the strainer aside from a bit of thin pulp and some foam. I then poured the wheatgrass juice into two small glasses (see photo - that's a teaspoon in front of the mini glass to help show how small the glass is), and we drank away!As I said, the addition of water to this makes for a wheatgrass juice not quite as concentrated as what an actual juicer would produce, but that didn't bother us; it was a very enjoyable and delicious morning treat to have this at home!Why wheatgrass? Read more about the potent benefits of this powerful detoxifier at the Hippocrates Institute.

Marble Cake with Chocolate Frosting - 100% Vegan!

I've always had a particular affinity for baking cakes. I find it to be a particularly temperamental kind of baking because one "off" ingredient or measurement can potentially have such a major negative impact on the end product. So you have to expect some trial and error when trying to formulate an original concoction, rather than following another recipe verbatim. I like the added challenge though - it makes the final product that much more satisfying - and I also just love baking cakes for people I care about! Probably above all for my fiance :)

veganmarblecake

I'm happy to say after some trial and error and a few revisions, I wound up with a finished product this time that we loved - I lucked out with this one!As far as "traditional" cake (think birthday cake) goes, I've always favored marble - what's not to love? You get the best of both worlds with the chocolate and yellow cake. So I was thrilled to discover a while back that Peter had the same affinity, and was excited to bake this from scratch for his birthday.Then I decided to take it a step further and make it vegan. Replacing dairy in cakes isn't usually terribly tricky, with various vegan butter-substitutes or oils often working just fine as a butter substitute, or non-dairy milks or tofu products replacing regular milk/sour cream/yogurt... the real challenge comes down to eggs. Flax or chia "eggs" often work well in cookies and muffins, and Ener-G is also a new-to-me option I like, but regardless it can be a little tougher to replace real eggs as a binding agent when it comes to cakes that are to be a bit delicate and/or fluffy.After some research, I found another option I'd never tried before, but gave it a go this time!Maybe this is old news to you, but it turns out that baking soda and vinegar can replace eggs in baking. 1 tablespoon of vinegar + 1 teaspoon of vinegar equal 1 egg. For this cake, I used both white and apple cider vinegars. It is not recommended to use this substitution for more than 2 eggs per recipe though, and also, it's important to mix the baking soda with your dry ingredients and the vinegar with the wet before combining dry & wet. Don't mix the baking soda and vinegar together in their own dish... anyone remember the volcano science projects in elementary school?!I crossed my fingers when my two batter-filled springform pans went in the oven and hoped my lack of real eggs, overall ingredient combination and high altitude wouldn't add up to disaster.But luckily, as I said, this 2 layer cake turned out to be delicious - very moist, a great balance between light and substantial in terms of density, and wonderfully flavorful. And the homemade vegan chocolate frosting brought everything together nicely. It was the gift that kept on giving - it lasted us one week from first bite to last, but you can bet we did manage to finish it all :) (oink!)Recipe... well...I don't typically do this, but I am not posting this recipe online just yet... but if you are a marble cake lover as I am - and especially if y0u want to wow someone special - leave a comment below or email me and maybe I will share :)

Nutritional Yeast Vegan "Cheese" Sauce

Creaminess is texture not found consistently or very frequently in vegan eating due to the absence of dairy. The most common vegan sources of something creamy are probably avocado, soaked and blended nuts, non-dairy milks and butter substitutes, and tofu. But certainly when cheese is removed from the picture, you need to get a little more creative to bring back a creamy texture to your plate.I made vegan mac & "cheese" a while back, the base of which was Daiya "cheddar", and was extremely pleasantly surprised with how great it turned out both in favor and mouth-feel - though Daiya gets most of the credit for creating a product that melts and imitates real cheese so closely.I've been reading a lot about nutritional yeast though, and my curiosity to make something in which that was the main ingredient finally got the best of me. I made this nutritional yeast sauce over the weekend and similar to my vegan mac & cheese, I was yet again taken aback by how well this creation turned out.On a slight digression... I've seen nutritional yeast referred to as "nooch" on many online resources... and maybe since "nutritional yeast" is a lot (I guess?) to say/type over and over, I can begin to understand a shortened nickname... but even so, I just can't get on board with calling it nooch. No judgement, but I prefer the whole name or an initial abbreviation (NY?)!Nutritional yeast is an interesting and versatile ingredient. I've been using Bragg brand, which is vegan, gluten-free, non-GMO and sugar-free. And, not only does it taste great in many recipes, nutritional yeast has some noteworthy nutritional value, particularly for a vegan source. Most of all it's a tremendous source of B vitamins - thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), cobalamin (B12) - as well as other vitamins like selenium, 18 amino acids, and minerals such as zinc and iron. (On yet another quick digression, I've been thinking a lot lately about how we are constantly told to "take our vitamins", but sometimes the benefits and specific importance of each gets lost in translation. So, stay tuned for a post on the breakdown of important vitamins and minerals!).This nutritional yeast cheesey sauce is easy to whip up in no time, and is so tasty: it's very creamy, rich, salty and tangy. It's also very versatile: eat is as is and dip in your favorite chips or crudite, pour it over raw or cooked veggies or grains, or add in some diced tomatoes, olives, peppers or herbs for a new twist.Click through for the recipe!Recipe: Nutritional Yeast "Cheese" SauceWhat You Need

• 1/4 c nutritional yeast 
• 1 tsp salt
• a few grinds of fresh black pepper
• 1/4 c flour (brown rice or other gluten-free blend, or all purpose unbleached flour)
• 3/4 tsp garlic powder
• 1/2 tsp mustard powder
• 1 c water
• 1 1/2 tbsp Earth Balance (or other vegan butter substitute)
• dried cayenne (optional)

What You Do

• Mix all of the dry ingredients in a small saucepan
• Slowly whisk in the water, whisking until all clumps are gone
• Add Earth Balance and put the saucepan over medium heat, whisking frequently until it begins to bubble and thicken
• Remove from heat and taste in case you need to adjust any seasoning
• Add a pinch or two of cayenne for some heat, or chopped veggies for a heartier dip/sauce
• Leftovers should keep for a couple of days in an airtight container in the refrigerator - but my guess is you'll rarely have any leftovers to save when you make this!

 Save

How to Make a Salad an Awesome Entree

I am extremely excited and proud to be writing for This Dish is Veg - and today, my first article for the site was posted. If you're interested in getting some tips on how to transform a salad into a satisfying and delicious (and vegan!) entree, read more here! 

Pineapple Strawberry Orange Juice + 1 Unsuspecting Ingredient

Starting out this beautiful morning with a new juice concoction whipped up in the Blendtec:

pineapplestrawberryorangespinachjuice

I'm heading to spin class and wanted a clean and healthy jolt of energy to get me going and hit my system quickly - and didn't feel like making the usual protein smoothie (frozen berries with a vegan pea protein powder) - so I threw in about 1 cup each of sliced fresh pineapple and strawberries, 1 peeled orange and two large handfuls of spinach. I pressed the "Whole Juice" setting on the Blendtec, but you could just pulverize this in any blender on a high speed setting, or throw it in a juicer (but I didn't want to eliminate the fibers). After I poured it into the glass, I threw in a few ice cubes to increase the chill. A refreshing way to start the day.I hope your day is off to a great start as well!

Better-for-You Vanilla Cupcakes with Dark Chocolate Ganache Frosting - All Vegan!

Sweet, vegan, very easy to make, and not horribly unhealthy... can't argue with any of that! I can only take personal credit for the frosting part of this recipe - and I think it's the best chocolate ganache I've concocted so far (though a previous and also delicious recipe I've made and remade can be found here). The dark chocolate and comparatively low-ish ratio of sugar makes for an intensely chocolate and not overly sweet, decadent and smooth frosting. There's even a very slight bitter taste sensation, which is akin to dark chocolate - so if you're a dark chocolate lover, you'll love this frosting.The cupcake portion is a recipe I slightly adapted from one by vegan baking blogger  Chocolate Covered Katie (click here for her "Skinny Vanilla Cupcakes" recipe). I made a few adjustments, but also keep in mind that I tweaked some components to better accommodate baking at a high altitude (5K feet). I found the cupcakes to be particularly tasty the day I made them - and wow will they make your kitchen/home smell great! They retained good flavor - very vanilla-y, which I love - and moisture the day after as well, though I found the texture to get ever so slightly slightly rubbery. It's only a minor and mild criticism though, and probably the price to pay for making a not ridiculously bad-for-you cupcake, and overall the texture was very pleasant - I'm just comparing this to the soft crumble of other well-loved cupcakes. I used a total of 2 tbsp of oil this time, but next time may try adding another half to full tbsp and see if that makes a difference.So, here's my vegan dark chocolate ganache frosting recipe - and don't forget to click through for my slightly adapted recipe of CCK's vegan vanilla cupcakes!Recipe: Dark Chocolate Ganache Frosting (Vegan)What You Need

• 1/2 c coconut milk (from a carton)

• 1/8 c coconut milk (from a can)

• 6-7 oz dark chocolate (make sure it's doesn't contain milk products if you want to keep it vegan)

• 3 tbsp cocoa powder

• a pinch of salt

• 1 tsp instant coffee grounds

• 3 tbsp turbinado sugar

• 2 tbsp Earth Balance (from the EB sticks)

What You Do

• Combine all ingredients (minus the 1/8 c canned coconut milk) in a small saucepan and melt over med-low heat until melted, whisking frequently.

• Once melted and smooth, remove the pan from the heat and add in the canned coconut milk, whisking to combine.

• Whisk briskly for 2-3 minutes.

• Chill the mixture until it cools and begins to thicken - about 15-20 min. - and whisk again.

• Spoon the chocolate over your cupcakes and devour!

• Notes: You don't need to refrigerate the frosted cupcakes; the frosting on top will solidify at room temp and keep for a few days (it's a good idea to cover them with tin foil or store in an air-tight container). I had a good amount of excess frosting though, which I put in an air-tight container in the fridge; it thickens to a soft, fudgy consistency after chilling for a longer period of time. I bet you could whisk it again even more and pipe the frosting on at that stage, though I haven't tried it myself yet... guess I'll have to soon!

Click through or keep reading for the cupcake recipe!Recipe: Better-For-You Vanilla Cupcakes (Vegan) (adapted from CCK) - makes about 8-9 cupcakesNote: the below recipe I used for the cupcakes is appropriate for high altitude baking (I am at 5K feet, so leavening agents, sugar and liquid quantities, as well as oven temp and sometimes baking time can vary slightly from what you need closer to sea level)What You Need

• 1 cup white spelt flour

• 3/4 tsp baking powder

• 1/2 tsp salt

• 1/4 + 1/8 tsp baking soda

• 2 tsp ener g (egg replacer) powder

• 5 tbsp turbinado sugar

• 1 tbsp pure vanilla extract

• 1 cup vanilla yogurt (I used 1/2 cup vanilla soy yogurt and 1/2 cup cultured coconut milk yogurt)

• 1/4 cup + 2 tbsp coconut milk

• 3 tbsp coconut oil

What You Do

• Preheat oven to 360, and grease a muffin tin with oil or Earth Balance. Combine all dry ingredients in a medium bowl and whisk very well. Combine all wet ingredients in a small bowl and stir well. Pour the wet mix into the dry and stir until just thoroughly combined - you don't want to over-mix when it comes to cake batter. Spoon or scoop the batter into the greased muffin cups and bake on the center rack for about 20 minutes, or until a toothpick comes out just dry (a few crumbs stuck on it is fine, you just don't want super wet batter). Once done, remove from oven at let cool for 15+ minutes in the tin before overturning and cooling completely on a cooling rack. Let the cupcakes cool completely before frosting.

Letting the Good In (and getting an upper body workout) on a Beautiful Day

The food we choose to eat is one literal way to let the good into our bodies (and the one I certainly focus on the most in this blog!), but we can also let the good in our lives and selves by taking time to do things that bring us enjoyment, and also by being active and by spending time outside - either separately or simultaneously!This morning, Peter and I kayaked on Watson Lake  which is a quick five minute or so drive from home, thanks to generous friends for letting us borrow their kayak (thanks K & C!). There literally wasn't a cloud in the sky!We paddled our way around the perimeter of the lake - a little more than 2 miles - scooting into little coves to cover as much ground (er, water) as possible and also to see more of the beautiful surrounding rocks.Aside from this being an experience of pure enjoyment, it was also a great upper body workout.

Kayak Workout Tip: If you make a point to not slouch when kayaking and engage your core, you not only work your shoulders, arms and back with paddling, your abs get a workout too!

What are some of your favorite warm weather outdoor activities?

Health Matters: A Baffling Stance by the Meat Industry

The meat industry in the U.S. is opposing a ban that would prohibit the sale of meat contaminated with a certain strain of E. Coli. According to Care2.com:

"The meat industry argues that they should be allowed to sell unsafe meat because it only poses a risk if it’s not properly cooked or handled. Ironically, they’re also opposed to safe handling labeling."

Wrong and wrong again. There really are no reasons or excuses to allow the mass production, distribution and sale of contaminated meat products. Read the full article here. All the more reason to stay away from meat completely, or allow only minimal consumption that's limited to local, organic, clean farm sources.

Buy This: DeCio Pasta

deciopastadinnerprep

deciopastadinner

Best recent discovery at the Prescott farmers market: DeCio Pasta.DeCio Pasta is vegan, handmade, veggie-based and so intensely flavored with the particular vegetables and herbs used in each kind that eating it with sauce is completely unnecessary... I'd even go as far as to say inadvisable. A sample taste test at the farmers market was the pasta mixed only with olive oil and sea salt, and that alone was divine.We bought the Wild Mushroom, Habanero, Tomato Basil Garlic and Spinach Basil Garlic varieties. For dinner one night (okay, the same day we bought the pasta - couldn't wait to make this!), I combined some Tomato Basil Garlic and Spinach Basil Garlic pasta with some trusty, go-to ingredients we already had on-hand in the kitchen:(fresh garlic, olive oil, grape tomatoes, kalamata olives, a little salt, a lot of black pepper, a pinch of crushed red pepper, and white kidney beans for substantiveness and protein)Side note... when it comes to savory smells, is there anything better than garlic sauteeing in olive oil??So, I sauteed two cloves of garlic, then added the tomatoes and olives, and a few minutes later added the beans and salt & peppers.The pasta cooks very fast - about 3 minutes in boiling water - and once it was done, I added it to the sautee pan to combine everything together. Then it was time to eat, and eat we did - every last bit that we cooked!The pasta was insanely delicious. I can't wait to try the other ones we bought and decide on what veggies will go best with each! I think it'd be pretty hard to go wrong though, the pasta is that good. I highly recommend checking out whether DeCio Pasta is sold near you - and if it is, go get some and make it for dinner tonight!The wine we paired the pasta with was also fabulous. Charles Smith Kung Fu Girl Riesling is described quite accurately as "Aromatic, smooth, vibrant and tasty. Think tangerine, pineapple wet stone, key lime, clove, and nectarine," and "Vivid, distinctive and immensely appealing for its juicy Winesap apple, apricot and citrus flavors, finishing with zing to balance the sweetness." Definitely tasted a lot of citrus and apricot in this extremely refreshing wine; it was sweet, but so light and clean that there was nothing cloying or syrupy about it. We bought a few bottles so we can keep enjoying this great Riesling!

I Love Fruit

Click through for a colorful and delicious-looking gif!What's not to love? Couldn't resist posting this colorful gif. I think I'll now go slice that fresh pineapple I bought yesterday...

Exercise: Another List for Your Daily To-Dos!

For a healthy and strong body and mind, aside from fueling ourselves with whole clean foods, we need to move. No-brainer and old news of the day, right? Sure, but the reality is excuses sneakily (or not) eek their way in and exercise can too often get pushed indefinitely to tomorrow, so I think it's an important topic to readdress frequently, no-brainerness aside. The idea of dedicating a large chunk of time daily to, say, going to the gym, may feel daunting or impossible amidst an otherwise busy schedule - but the reality is doing anything to get your heart rate up to a safe and effective zone (learn more about that here) and muscles moving is good!Consistency is certainly key, but again is easier said than done. I think we sometimes underestimate the value and positive impact of simple exercises we can do anywhere - jumping jacks, push-ups, sit-ups, squats, etc., or even jogging in place - for as few or many minutes as you can spare. I just came across this "100 workout" concept, and like the simplicity of it and the way it's broken down - we can all carve time out of our day to do this or a variation of it, if nothing else, and reap the benefits. Having it laid out in  this clean and clear format may also boost the sticktoitiveness:I'd do the above set of exercises one day and the next day swap out the squats/leg lifts for a combination of push-ups, tricep-dips and pull-ups, so that the focus alternates between the upper and lower body each day. It's substantial enough to do on a day without any other traditional form of "exercise" to get your blood flowing and muscles going, and concise enough to do add on to a day you also engage in a separate workout of any kind.Exercise doesn't need to mean going to a gym for two hours (which to me personally sounds miserable, but we all need to find whatever works for us individually, love it, own it and stick to it). I personally favor things like running outside or hiking, taking yoga classes when possible or spin classes though I haven't done that in a while. I've also lately been getting into the Insanity DVD workout series for a convenient (but not easy!) workout to mix things up a bit, and like that I can do it at home or even from a hotel via my laptop when traveling. And, I always enjoy finding new tips to incorporate strengthening easily into my day, like the above 100 workout list.All of my blathering aside, the point is: whether or not this 100 workout list inspires you, find out what does inspire you to move more, act on it, keep it up, and change it up if and when you need - your body and mind will be grateful!!

Get More Let the Good In!

Happy Friday!Some beautiful flowers for a beautiful day:(These are a few of many floral photos I took when in San Fran a few weeks ago - it felt like there was something else exquisite to photograph with every corner I turned! See... it isn't all food all the time...)

If you're liking Let the Good In (and I hope you are!), you can follow along by:

• Adding Let the Good In to your bookmarked favorite websites
• Liking the Let the Good In page on Facebook
• Following Let the Good In on Twitter @letthegoodin (for additional news, tips and info that don't always make it to an actual blog post!)
• Adding Let the Good In to your RSS feed to get post updates in real time

And of course, email me anytime at letthegoodin@gmail.com. Spread the word and keep on letting the good in :) 

Restaurant Review: Olde World Bagels

Bagels and New York City are kind of synonymous, but that is not to say that delicious bagels can't be found elsewhere. I tend to go for whole grain bagels, but in terms of seasoning "everything" is by far my favorite. Once in a while you'll find a place that has the enigmatic whole-wheat-everything variety, but that is hard to come by!After a walk through the farmer's market last Saturday morning (which was not in full force as usual due to crazy winds, so we didn't find any immediately edible options), we were famished and decided to head over to Olde World Bagel near downtown Prescott. I hadn't yet been there and Peter hadn't been in ages, though it's next door to a place we often go for lunch (and I've smelled the delicious freshly baked bagel smell wafting over).We both somewhat begrudgingly decided to forgo cream cheese this time, but the smoked salmon bagel sound too good to pass up entirely - so we had everything bagels with a little Earth Balance, lox, tomato, red onion, capers and cornichon on the side:YUM. It was the little things that made this so so good - very lightly toasted bagel, extremely fresh and tasty smoked salmon (not fishy at all!), the unexpected cornichon on the side (an easy way to a pickle-lover's heart) and the red onion was sliced verrry thinly - the only way to do it, I think. And look how well-seasoned the bagels were (and that was the underside, which is often neglected) - bonus points for that!Whatever bagel your heart desires, Olde World will probably have it - they have a great selection to pick from:Olde World Bagels also has an espresso bar and an impressive tea selection:We had a soy cappuccino and a "dirty" (aka added a shot of espresso) soy chai latte - both were great, especially the chai - one of the best in Prescott!What it comes down to is that I am REALLY glad to have such a great place nearby to more than satisfy a bagel craving when the mood strikes!!   

Recipe: Vegan Strawberry Rhubarb "Cheesecake"

The creamy richness of cheesecake with healthy fats, less sugar and raw, vegan ingredients? Why not!I still have some researching and experimenting to do to perfect this, but I think it's a pretty solid recipe. I love rhubarb and strawberries - separate or together - so when I first spotted seasonal rhubarb at the local market earlier this month, looking so vibrant and beautiful, I had to grab some. I've had strawberries on real cheesecake before, so I thought making a strawberry rhubarb compote to top on a vegan "cheese"cake might be a nice complement of flavors and textures.This is one of those vegan foods where you can't go in expecting an exact replica of regular cheesecake. Not gonna happen. But, if you want something cheesecake-like that has a leg up on the "real" thing in terms of nutritional value (note though that this is not a "health food" per say and is not low calorie - though as with anything, you can control caloric intake based on how you portion) and also tastes great, then I highly suggest giving this recipe a try.Keep on reading for the recipe!Recipe: Vegan Strawberry Rhubarb "Cheesecake"What You NeedFor the crust:

• 1/3 c nuts (I used a mix of macadamia and almond)
• 3-4 dried dates
• 1/4 tsp vanilla bean paste (or 1/2 tsp vanilla extract)
• 1/3 c unsweetened coconut
• 1/2 tbsp water

For the filling:

• 1 c soaked raw cashews (soak for 4-6 hours, then drain)
• 1/2 c coconut cream*
• 2 tbsp fresh lemon juice
• 1/2 tsp vanilla bean paste (or 1 tsp vanilla extract)
• 1/4 c + 2 tbsp honey (to taste)

For the compote topping:

• 4 stalks of fresh rhubarb, cut into 1-inch pieces
• 1 pint strawberries, sliced
• zest and juice of 1/2 an orange
• 1-4 tbsp honey and/or turbinado (to taste)
• 1-3 tbsp water (optional, for consistency)

For assembly/serving:

• 3-4 small glass jars, tupperware, or other container(s) of your choice for the"cheese"cake (you can make this into individual portions or one larger serving)

What You Do

• To make the crust, process all ingredients - minus the dates - in a food processor or powerful blender, until the consistency only has small crumbs (I didn't grind mine up enough to my liking - will blend more next time). Add dates, and process until mix looks evenly combined. Press "dough" into bottom(s) of container(s) from which you'll serve.
• To make the filling, blend all ingredients until smooth. Taste to make sure no adjusting is needed (more lemon? sweetener? vanilla?). Spoon into serving container(s) over crust.
• Refrigerate or freeze until the "cheesecake" sets and firms.
• To make the strawberry rhubarb compote - which should be done in advance so it has time to cool before cheesecake assembly - put rhubarb pieces in a small/medium saucepan over medium heat, stirring. As they begin to heat through and soften, add strawberries. Once the fruit begins to soften and combine a bit - the rhubarb will start falling apart - add orange zest and juice and sweetener. Keep stirring, and taste as you go in case adjustments are needed. Simmer for about 20 minutes, and then remove from heat, cool slightly, and then cool completely in refrigerator.
• Once the "cheesecakes" are firm, spoon cooled compote on top and store in refrigerator until you're ready to serve!

*Note: To get coconut cream, put a can (or more) of coconut milk (organic if possible -though that won't impact how this turns out!) in the refrigerator for a few hours. Make sure not to shake it up. Once the can is cold, remove and open with a can opener. You'll find "coconut cream" at the top of the can - scoop it out with a spoon - with a thinner liquid beneath it. Chilling the can in the fridge is an easy method of separating the coconut milk into two very different viscosities/consistencies, which can be helpful for recipes, such as this, that require only one or the other.

A Vegan Dinner Party (Recipe for Vegan Veggie Burgers Included!)

dinner2May242012

IMG_20120523_235501

vegan brownies

Good friends + good wine + homemade veggie burgers + roasted vegetable + quinoa salad + vegan brownies = a WONDERFUL dinner and evening!Our friends K. & E. hosted me and Peter and another friend visiting from out of town last night for dinner, and as all of our dietary habits range from full-on vegan to scaling back on animal protein, a 100% vegan menu made the most sense.K. wanted to test out a veggie burger recipe she recently found in a magazine - and her instincts were right on. It was SO good. I've been on the hunt for a solid, go-to veggie burger recipe - bonus points for a vegan version - and I think I found it in this recipe (check it out for yourself here - we made the "southwest" version and doubled the recipe; the only modification we made was to add a 14 oz can of organic corn for some color and texture). One great thing about the recipe is it gives you a nice "base" of quinoa, black beans and rolled oats that can then be seasoned however you like - so really, the possibilities are endless. With diced chilis, sliced tomato and avocado, ketchup and dijon mustard and some extra jalapenos to go on top of the southwest burger sandwiched in a whole wheat bun, this was a fantastically delicious AND healthy vegan veggie burger I plan to make at home over and over!I brought a side of roasted vegetables with quinoa (see my recipe here!):And also made vegan brownies (see my recipe here!):