Vegan Living: Awakenings

Sometimes we eat the wrong things by whims, because it tastes good. It took me two years to conquer my carnivorous appetite and more than 25 years to give up dairy-- the ingredient of so many tasty foods. It was not easy, but once the habit of eating a no flesh diet manifested benefits immediately, such as more energy and a stronger immune system. I rarely get colds (if I do it will usually last only 3 days) and I don’t get headaches. I was 13 years old when I was diagnosed with lymphedema praecox or Meige disease. Before eating vegetarian, the degree of swelling that would occur daily in my ankle was very uncomfortable, and at times debilitating. Vegetarian eating has decreased the amount of swelling I experience and has allowed me to manage this condition that I have live with for more than 37 years. This benefit was a surprise, as I had no Idea, at the time of my decision to become vegetarian, that my health would be affected so greatly.

Now I am vegan. Before I began this journey toward vegan eating, I was aware of the benefits it would have in managing yet another chronic condition (shoulder impingement). It is the body that pays the price of a poor diet. Maybe you already appreciate the importance of eating whole foods – bravi! But if you have not begun your own journey towards improving your eating habits to build health and well-being, whatever your intention may be in this regard, I hope my words will help you to consider it.

One thing is for sure: ours is an enormously stressful society. The best benefit of this way of eating for me is a particular serenity (that has been tested greatly since enrolling in grad school). This benefit is worth all the brioche in France or any amount of macaroni & cheese at Sylvia’s. I don’t intend to give it up.

Namaste ("The light within me honors the light within you.”)

Vegan Living: The Next Step

Support. I intend to join a vegan support group because the next step for me is to progress, ultimately, to a vegan lifestyle and I want to be well-informed and connected.

Let Us Drink Vegan

Here are a few drinks that can be enjoyed by everyone. For obvious reasons, I use organic ingredients for all drinks. Enjoy! Healthy. This is a cleansing drink that taste good and will make you feel good. "Clean Sweep" (Makes 1 about 14 ounces) 1 celery stick 11oz carrots (about 5) 5oz green grapes parsley (several large sprigs) Step 1. Push the celery and carrots through juicer, then add the parsley sprigs and then add the grapes. Juice until throughly combined. Step 2. Slice 1/2 carrot and celery into strips Step 3. Pour juice into glass(es) and serve with celery and carrot sticks as stirrers. Vital. When you lack engergy this drink is a guaranteed pick me up. "Veggie Boost" (Makes 16 ounces) 3 tomatoes 1 fresh red or green chilli pepper 9oz carrots (about 3) 1 orange (juiced) crushed ice (to serve) Step 1. Quarter the tomatoes and chop the pepper (if you want a milder juice, remove the seeds before chopping). Step 2. Scrub the carrots and push through the juicer, then follow with the tomatoes and peper. Add the orange juice and stir well to mix. Step 3. Fill two 8oz glasses with crushed ice, pour the juice over and serve.

Vegan Living: By-Products

Exploring whether to discontinue the traditional Western way of eating often leads to examining Eastern philosophies that ultimately lead to examining yoga, meditation, and alternative medicine.

I have found that yoga, meditation, and a holistic lifestyle have allowed me to experience a balanced life free of illness, despite my chronic conditions.

Today's Tip: Energy Booster

When I need a boost in my "get-along," I add one tablespoon of unsulfured blackstrap molasses to 1 cup of hot water. I've been drinking this beverage, instead of coffee, for years; it may take a little while to get use to the taste, but it is worth it. Blackstrap molasses is a rich source of calcium, iron, potassium, and magnesium. Try it!

On Today's Menu - Dinner

What I choose to prepare for dinner depends largely on what time I will actually eat. Before grad school, I'd try to eat no later than 8:00pm, and meals eaten after 8-8:30pm would be as light as possible. Being in grad school while trying to maintain my usual routine has been very challenging, if not impossible. For dinner today I prepared whole wheat spaghetti casserole with baby herb salad.

Pasta Casserole:
This recipe will serve 4
Prep time: 10-15 minutes
Baking time: 20 minutes

4 medium size Roma tomatoes, chopped
8 ounces of tomato sauce
8 ounces of whole black olives, pitted
1/2 medium size onion, minced
2 cloves of garlic, minced
1/4 cup green pepper, chopped
1/4 tsp dried basil
1/4 tsp dried oregano
1/2 cup mushrooms, sliced (optional)
pinch of cayeene pepper
1/2 pound pasta (Penne is my usual choice)

Preheat oven to 350 degrees. Plass ingredients except pasta in a pan and cook over low to medium heat, until onions are a little soft. Cook pasta for 10 minutes, or according to package directions. Mix the sauce and pasta together and place ina a casserole dish. Bake covered for 20 minutes.

Today for Lunch --

I don't eat much for breakfast; I usually make a smoothie or my high fiber mixture. I try to eat lunch everyday; today I had a sandwich. But before I became a grad student, lunch was usually the biggest meal of the day for me, and any other time, I would have also had a salad and/or soup.

Avocado and Tomato Sandwich

2 slices of pumpernickel bread
1/2 avocado, sliced
1/2 tomato, sliced
1 slice of red onion
a handful of baby spinach
1 tbsp soy mayonnaise

Kitchen Equipment - The Essentials

Juciers:
I have two, the Champion and Jack LaLanne’s Power Juicer. The Champion is a centrifugal juicer that extracts a great amount of juice, leaving very dry pulp, and its durable. I' bought mine in 1985. The Power Juicer has a different blade, which extracts less juice, but its wide-mounth design is very convienient.

Blender:
Blenders are perfect for mixing any and everything! It is a must have tool for blending smoothies, but is also great for blending gravies, sauces, and salad dressings. I use blenders daily, and have not had much success at not having to replace one after about 7 years. I've been using the Cuisinart SmartPower blender for about three years now -- it think it may surpass the 7-year mark.

Cast-Iron Skillet
I was born in Alabama and lived there the first 8 years of my life. My kitchen without a cast-iron skillet would be sacrilegious .

Coffee Grinder
I don't drink coffee, but I use the grinder to grind nuts and flaxseeds.

Cutlery:
Because I have to chop and dice a lot of the raw foods that are common to vegan and vegetarian eating, a vegetable cleaver, sharpener and cutting board are essential. I've found that carbon steel or high-quality stainless-steel are best. Carbon steel knives are more durable and are easier to sharpen.

Food Processor:
I like to chop and dice by hand, but I have a small food processor because it saves time when chopping a large amount of fruit or vegetables.

Stainless-Steel Steamer:
There are 2 common varieties of vegetable steamer: a portable steaming tray that folds up and a corn pot, which is a pot within a pot; the inner pot has holds that allows the steam through.

Staples in my kitchen - Herbs

I use dried herbs, mainly, but use fresh herbs when I know they will be used immediately. The exception to this is garlic and parsley, which I always use fresh.

Bay Leaves: Soups (especially lentil and split pea)
Crushed Red Pepper Flakes: Soups, stews, salads, and stir-frys.
Curry: Casseroles
Dill: I use in potato salad.
Garlic: Soups, sauces -- almost all vegetable casseroles.
Oregano: I use in tomato dishes and green salads.
Parsley: Soups, salads, and dips.
Rosemary: Soups, stews, potatoes and most vegetable dishes.
Thyme: Most vegetable and rice dishes
Turmeric: Tofu dishes

Staples in my kitchen - Seasonings

Tamari. This is an excellent alternative to regular soy sauce. It's lower in sodium and contains no preservatives; regular soy sauce contains wheat with either alcohol or sodium benzoate added as a preservative.

Vegetable Bouillon and Paste. This is a basic ingredient that stock can be created from. Check the ingredients carefully; make sure there are no preservatives or chemicals, like monosodium glutamate (MSG).

Whole Sea Salt. Whole sea salt differs from regular table salt in that it comes from seawater that has been vacuum-dried at low temperatures and, as such, retains all the sea water minerals. Whole natural sea salt is not white, but grayish in color.

Staples in my kitchen - Pasta


Pasta, like rice and beans, is a complex carbohydrate, and is when made from whole forms, provide with dietary fiber, which aids digestion. Whole wheat spaghetti is my favorite but the variety of flavors seems endless, including artichoke, sesame, spinach, herb, and beet.

I don't think I need to convince anyone of pasta's convenience, versatility, and great taste. It should be a staple in every kitchen.

Staples in my kitchen: Rice

A note about rice. If you like to buy in bulk, as I do, make sure the grains are fresh. Take a quick sniff at the scoop. Basmati and jasmine rices have smoky aroma; others have a light sweet scent, if any at all. Store in a cool place away for direct sunlight.

Short-Grain Brown: Sweet and a little sticky.

Long-Grain Brown (my favorite): Mild and neutral tasting. It's great with any main course.

White Basmati: This rice has a smoky flavor and should be rinsed before using because it comes coated with a starchy powder.

Jasmine: This is quite similar to Basmati, but it's more tender and sweeter. It also should be rinsed before using. I tend to use Basmati and Jasmine rices in a pilaf.

Staples in my kitchen - Beans

A note about beans:

Even though there are hundreds of varieties, only about 10 - 15 varieties are commonly used. Besides providing necessary protein, beans contain almost no cholesterol, little fat, and important vitamins and minerals; they are also a good source of carbohydrates. Best of all they are simple to prepare.

I always use dry beans, which should be pre-soaked in water overnight before using; this shortens the cooking time and helps the body digest them. The following are some of my favorite: Adzuki beans, black beans, chickpeas, kidney beans, pinto beans, green/yellow/red lentils, amd spit peas.

Most of these take from 1-2 hours to prepare (lentils and split peas can take 25-45 mins.) If a pressure cooker is used, cooking time could be cut in half.

Staples in my kitchen - Tofu

Firm is good for stir-fries and deep-frying
Medium is easily blended and is good for sauces and desserts
Soft and silken is also easily blended and is good for desserts, dips, and sauces

Tofu is made from soy milk. I like the fact that alone it's practically tasteless, which makes it good a substitute or filler (try a silken version with your favorite recipe for Guacamole). Tofu is like a sponge, it will soak up whatever it's surrounded by and will take its flavor. Before preparing a stir-fry, I like to marinate cubed firm tofu, that has been deep-fried, in a sweet & sour and tamari sauce.

Staples in my kitchen - Oils


Oil is an essential in any diet. I use olive oil most (extra virgin for low-medium heat cooking), but also:


Sunflower oil, safflower oil, and canola oil are the cheaper than olive oil and can be used at any heat level.


Grapeseed oil and peanut oil for popping corn.


Flax oil. I use to flavor a bake potato or rice (like butter). I sometimes use this as a supplement in smoothies, but I never cook with flax oil.

"Veganism, vegetarianism--it all sounds so serious. This isn't about '-isms." It's about what you have for dinner. . . having fun and feeling good. I just call it healthy eating."
Robert Siegel, Chef

Staples in My Kitchen - Condiments

Balsamic Vinegar
Hot sauce
Unsweetened organic ketchup
Stone-ground & Dijon mustards

I use these condiments mostly to make salad dressing.

Dairy Substitutes, staples in a vegan's kitchen - MILK

Cow's milk as a beverage is mucus-forming; I hadn't noticed this affect until I'd stopped drinking it after becoming vegetarian. There are lots of nutrient-rich milk substitutes that are quite tasteful. You can select from a variety of soy, rice, and coconut milk brands in health stores, or make your own (coconut milk is the easiest to make).

Coconut Milk (makes 1 cup)
1/2 cup shredded coconut
1 cup boiling water

Use a blender or food processor to puree the water. Strain out coconut bits and refrigerate. I don't drink this as a beverage; I use it in smoothies. It can also be used to thicken soup.

Dairy substitutes, staples in a vegan's kitchen - EGGS

I've not experimented with egg substitutes, but here are healthy alternatives, and they're nice to try, especially if you are monitoring your cholesterol.

Flax Egg: 1/2 cup whole fax seeds + 1 cup of water (3 tablespoons = 1 egg). This recipe is not to be eaten on its own; use as a binder in baking. A coffee grinder is excellent for blending.

Egg replacer. Powder egg replacer is best; many health foods stores carry it.
1 1/2 tablespoon powder egg replacer + 2 tablespoons of water = 1 egg.

Other egg substitutes: banana, tofu, and apple sauce; these are great when making desserts.

Dairy Substitutes, staples in a vegan's kitchen - CHEESE

There's soy cheese and rice cheese made to mock mozzarella, Parmesan, cheddar, etc.; sadly, I have not yet found a satisfying vegan replacement that works as well as the real thing. These are adequate substitutes and can be purchased at many health food stores.

Phony Parmesan Cheese
Makes 1/2 cup
1/4 cup nutritional yest flakes
1/4 cup sesame seeds, toasted
1/4 tsp salt

Blend (I used a coffee grinder) the ingredients. Store in air-tight container.

Day 28 - Can I vegan. . .

Yes, I can.

Dairy Substitutes, staples in a vegan's kitchen - BUTTER

Easy Veggie Butter. This is easy to prepare and is good on toast and English muffins

Makes approx 1 cup

1/4 Cup soft tofu
2 tbsp flax oil or olive oil
a pinch of salt (or to taste)
a pinch of turmeric (for color)

Mix all ingredients together until they are well blended. Store in air-tight container; it will be good for 4-7 days.

Butter substitutes can be purchased in any supermarket (check the ingredients for animal products).

27 Days down and 1 day to go

It has been 27 days since I began. I was so close to being dairy-free for the whole of 28 days because that was my intention. Two days ago I stumbled but the journey continues. . . .

26 Days down and 2 to go

Except for the dreaded mayo indicent a couple of days ago, during the past twenty-eight days, I've not consumed any dairy products: no eggs, no milk, no cheese. Even though this transition hasn't been the struggle I'd expected, at times I have had the desire to eat a slice of cheese pizza, or ice cream while watching the Food Network. It's cliche to say, I know, but old habits die hard. It is so important, while undertaking any task, to be present in each moment.

"There are no perfect men in this world, only perfect intentions.”
Pen Densham

Week 4 - 24 Days down and 4 to go

Frustration: Today I mistakenly ordered mayo on my veggie sub. I didn't realize it until I took a bite. Did I throw it out? No, I ate it anyway.

I am not excusing myself, but I placed the order out habit. I didn't feel like cooking, so hunger + lazy = setback. I'd be very happy if I didn't make that mistake again. There's been no pain in my shoulder for the past two weeks. Anyway. . .

Myth #3: Vegans have a hard time eating out.

TRUTH: For the most part, I can eat anywhere; all it takes is being proactive. Most restaurants offer vegetarian menus and I am used to asking whether an entree contains meat stock. The pain of it is that you don't pay less for the meal if you ask to have it made without eggs, without cheese, or without meat. (sigh)

“There are no perfect men in this world, only perfect intentions.”
Pen Densham

Week Four - 20 days down and 8 to go. . .
Satisfaction: I am approaching my intention and I have to say it isn’t the struggle I thought it would be; having this blog is great impetus.

Vegan Myth #2:
Making sure you get all the proper nutrient combinations to be healthy is highly complicated and very difficult.

TRUTH: It is not difficult or complicated. No special combining is needed to be certain that you are getting the nutrients you need. Just eat a wide variety of foods, like whole grains, vegetables, and beans. However, vitamin B-12 must be supplemented because there is no reliable plant source.

insight

Vegan Myth #1: A vegan diet lacks essential nutrients like protein, calcium and iron.

TRUTH: You may assume that protein and iron must come from meat and calcium from dairy products; the truth is that whole grains, beans, nuts, seeds and vegetables will provide us with all the proteins we need. Broccoli has more protein, ounce for ounce, than any meat. Iron can come in many veggie forms, including dark leafy greens, lentils and other beans. For calcium, look to dark leafy greens, almonds and black beans.
Source: This Crazy Vegan Life

I can attest to the truthfulness of this statement. I try to donate blood at least two times a year, and I have never been turned away for having low a iron level. Good nutrition gives the body the fuel it needs to use. It takes a fair amount of discipline and imagination to succeed at eating vegan/vegetarian in our culture. The key is to remain informed, organized, and resolute.

“There is no chance, no destiny, no fate that can circumvent or hinder or control the firm resolve of a determined soul.”
Ella Wheeler Wilcox

Week Two - 10 days down and 18 to go. . .
Satisfaction: I've consumed no dairy and no eggs.
Frustration: No butter, no butter (oh brother), no butter.

No French toast (made with brioche). If you like eating French toast, you may feel, just as I do, that the most important ingredient is the bread. I could easily eat a loaf of brioche (a light/fluffy French bread that tastes like a croissant), but using it to make French toast yields a culinary delight that is indescribable. To the non-vegans/vegetarians: If you have not done so already, consider using brioche in your favorite French toast recipe. Joy will abound!

I intend to find a butter. . . I mean, a better recipe.

Food habits are indeed strong, but they can be changed.
The Philosopher’s Diet

Week One – 7 days down and 21 to go. . .
Satisfaction: I consumed no dairy this week.
Not having dairy products in the refrigerator is the best strategy.
Frustration: I could not prepare the energy mix (see recipe below) I usually eat at least three times a week because I forgot to buy soy yogurt.

I became a strict vegetarian over a span of two years. First, I stopped eating meat (cold) but ate fish for two years. During this time (early 1980’s) there weren't a lot of convenience foods for non meat eaters. They are readily available now and it would have made the transition easier. However, as a result, I consumed a balanced, whole-food diet that was free of processed foods. It was great to learn what foods to eat and how to prepare well-balanced meals.

Being a grad student has made preparing well-balanced meals (or even a proper meal) tricky. So you may wonder is it safe to become vegan at this time. Will I get the full range of nutrients without dairy? Will I be able to maintain a high level of energy? It is my intention to do so.

E’s Energy Mix: This is a high fiber mixture that I usually eat in the morning or mid-day. You may use any fruit of your choice to balance the tartness of the yogurt; raisins are optional.

1 apple
1 banana
Handful of raisins (optional)
¼ cup of walnuts
8 oz soy yogurt (plain)

Slice the fruit and mix it with the yogurt, grind the walnuts finely, and top with raisins. Enjoy!

This Blog is About:
My passage to veganism; I intend to chronicle the foods eaten (and not eaten). This blog will offer recipes, meal planning tips and information regarding the benefits of this way of eating. I will not get up on my soapbox regarding this lifestyle; however, I may serve a petite course of vegan/vegetarian philosophy every now and then. But don’t worry; I don’t dictate my individual preference to anyone (although I’m not above gentle persuasion) and I’m not a talkative person. I just hope I don’t bore you and that you enjoy reading my [first] blog.


Becoming Vegan
I have been a vegetarian for 28 years; I consume no meat, fish, or poultry, gelatin, honey, cheese with rennet; I eat eggs and milk only in the form of baked goods. For at least 15 of years I’ve been vegetarian, my eating habits have ping-ponged between vegetarian and vegan. It is my intention (during the course of this assignment), to give up all animal-related food products. It is generally believed that it takes 28 days to create a new habit, so please stay tuned.


Why Vegetarian?
I was eight years old the first time I met someone who didn’t consume meat - a neighbor who refrained for religious reasons. I asked her the one question I’m sure she’d heard many times before: Then what do you eat? She explained to me that there was plenty, and I became witness to this fact whenever I saw her prepare dinner for her husband. But it wasn’t until my senior year as an undergraduate that I began to consider giving up the beast, not for religious, ethical or even health reasons. Initially, I stopped eating meat out of curiosity; I simply wanted the experience. So, before starting, I read everything I could find on the subject. The research paid off in a big way by cementing my resolve to give up meat mainly for health and environmental reasons. Never once, during the 28 years I have been vegetarian, have I regretted my choice not to eat meat.


Why Vegan?
I would like to say that I intend to be vegan for ethical reasons. I spent many summers on the farm of my grandparents, who slaughtered their own meat. While I am aware of the truth about how eggs, milk, and that slab of ribs arrive at the local grocer-- the operation of mass production—I intend to become vegan for health reason. I have chronic pain in my shoulder (shoulder impingement syndrome) and relief from this pain only comes when I do not eat inflammation-causing foods. Dairy products are a major source of inflammation. So it is for health reasons that milk and eggs must exit my life; I shall say bye-bye to butter and cast out cheese, forever. After at least 28 days, I intend to say, “I am vegan.”