by Michaela Kennedy | Jun 25, 2014 | Vegan Main Meals
I love Italian vegan sausages, and they are great to take on picnics. I pack and take them along with other lunch goodies on hikes in the forests where I like to roam with my hubby. But I cannot buy vegan sausages in Finland where I live at the moment. So, I did a search and found a great website: http://www.theppk.com
I will make them from the recipe below, and post an update on how they panned out.
1/2 cup cooked white beans (great northern or navy), rinsed and drained
1 cup vegetable broth
1 tablespoon olive oil *or* 1 tablespoon tomato paste (tomato paste is a great fat replacement)
2 tablespoons soy sauce
1 1/4 cups vital wheat gluten
1/4 cup nutritional yeast
1 teaspoon granulated garlic *or* 2 cloves fresh garlic, finely grated
1 1/2 teaspoons fennel seed, crushed *or* 1 teaspoon ground fennel seed
1/2 teaspoon red pepper flakes
1 teaspoon sweet paprika
1 teaspoon dried oregano
1/2 teaspoon dried thyme
Several dashes fresh black pepper
Before mixing your ingredients, get the steaming apparatus ready, bringing water to a full boil. The rest of the recipe comes together very quickly.
Have ready 4 square sheets of tin foil. In a large bowl, mash the beans until no whole ones are left. Throw all the other ingredients together in the order listed and mix with a fork. Divide dough into 4 even parts (an easy way to do this: split the dough in half and then into quarters). Place one part of dough into tin foil and mold into about a 5 inch log. Wrap dough in tin foil, like a tootsie roll. Don’t worry too much about shaping it, it will snap into shape while it’s steaming because this recipe is awesome.
Place wrapped sausages in steamer and steam for 40 minutes. That’s it! You can unwrap and enjoy immediately or refrigerate until ready to use.
The recipe and tips on how to: http://www.theppk.com/2012/01/vegan_sausage/
UPDATE: they are now a part of my favorite Italian recipes. They were easy to form, the sausages looked nice and the taste yummy.
Photo credit: Ari Moore
by Michaela Kennedy | Jun 23, 2014 | Food Guide, Recipes
Vegan aphrodisiacs and recipes with these colorful, stimulating ingredients can enhance any mood. One belief is that aphrodisiacs evoke or stimulate sexual desire. Yet, there's no scientific evidence. Experts say that aphrodisiacs can work in two ways. There are those that create sexual desire by working on the mind, and there are those that create desire by affecting parts of the body. This post covers the latter. A common belief is that these eight vegan foods are aphrodisiacs. At the end of this post, I have added a dinner suggestion. Enjoy!
Almonds
This nut is one of the earliest cultivated foods and regarded as a symbol of fertility throughout history. In fact, the tradition of having almonds at a wedding began during Roman times. Guests would throw the nuts at newlyweds. It is also thought that the smell of almonds incites passion in women.
Asparagus
Touted as an aphrodisiac as early as the 17th century, asparagus boosts potassium and folic acid. The latter to boost histamine production, a necessary component in reaching orgasm for both sexes. Bridegrooms in the 19th century France were served three courses of asparagus at their prenuptial dinner.
Avocados
Avocados boast the famous feminine shape and are high in omega-3 fatty acids and potassium, as well as vitamin B6, which increases male hormone production. They are so effective, in fact, that Spanish priests used to forbid their parishioners from eating them.
Bananas
Regarded as a symbol of fertility by Hindus. The banana has a sensual shape and is chock full of potassium and B vitamins, both needed to produce sex hormones. Additionally, bananas contain the male libido-enhancing bromelain enzyme.
Basil
This member of the mint family helps promote circulation, which stimulates sex drive. In Moldavian folklore, a man will fall in love with a woman if he accepts a sprig of basil from her.
Chocolate
Chocolate is a staple Valentine’s Day gift for a reason. The food is full of compounds including anandamide, a psychoactive feel-good chemical. And phenylethylamine, a chemical that releases dopamine in the pleasure centers of the brain, and produces feelings of excitement and happiness. Cacao also contains tryptophan, which is essential for the brain to release serotonin, a “happiness” chemical.
Figs
Believed to have been in the Garden of Eden, figs were also Cleopatra’s favorite fruit. The ancient Greeks associated them with love and fertility. Figs are a great source of flavonoids and antioxidants, and some believe that figs can increase sexual stamina.
Garlic
This member of the onion family contains allicin, an ingredient that increases blood flow. Both in Hinduism and Jainism beliefs, garlic can increase desire, also good for warming the body. It is well known, that this little bulb creates some strong breath when eaten. Steer clear on a first date.
Vegan aphrodisiacs in recipes
Try out all these (in the) mood-boosters in one fell swoop with these tasty dishes.
Start out the evening with some almond stuffed mushrooms and easy bruschetta, before moving on to apple fig walnut rocket salad.
For the main course, treat your lover to sesame-glazed tofu with sides of grilled avocado with roasted veggies and rroasted asparagus salad.
Let’s not forget dessert! Chocolate Fondue with figs, bananas, and strawberries, and Chocolate Turtle Truffle Torte are two sweet choices for your lucky honey.
by Michaela Kennedy | Jun 23, 2014 | Vegan Main Meals
When it comes to vegan burgers, the possibilities are as exciting as they are delicious. Gone are the days of plain, uninspired patties—today’s plant-based burgers are packed with flavor, texture, and creativity. And you don't have to buy the premade ones, which may not have as healthy ingredients as you'd like.Making your own can be quick, easy and tasty.
Vegan burger basics: vegetables, grains and legumes
By using vegetables, grains, and legumes, you can craft burgers that are not only satisfying but also full of nutrients. Whether you're planning a backyard barbecue or a quick, cozy dinner at home, vegan burgers are the perfect way to enjoy a healthy, flavorful meal without sacrificing taste.
What makes vegan burgers so special is the variety of ingredients you can use. From the smoky richness of grilled portobello mushrooms to the sweet, hearty combination of sweet potatoes and black beans, the combinations are endless. These vegan patties are as versatile as they are delicious, offering countless ways to experiment with flavors and textures. Best of all, they’re packed with fiber, vitamins, and plant-based protein, making them a nutritious choice for anyone looking to eat more vegetables or try something new.
The 10 creative vegan burger options below showcase just how fun and flavorful plant-based cooking can be. Whether you’re craving something bold like a barbecue jackfruit patty or something hearty like a lentil and walnut burger, these recipes are sure to impress. Pair them with your favorite toppings, sauces, and buns for a meal that feels indulgent but is truly good for you. Ready to step up your burger game? Let’s dive into these mouthwatering options!
Vegan burger basics
Are you craving a vegan burger? Choose tofu, textured vegetable protein, tempeh or seitan. You can also use veggies. The trick is to know which veggie to use, so your vegan burger won't fall apart and tastes great.
When you experiment with burger making, remember: the harder you pack it together, the better it will stay togeher, If you notice that a combination is not holding well together, try adding an egg replacer, such as flaxseed and water, to the ingredients before making the patties.
My mother taught me how to make a burger by cupping my hands together. I can even remember practicing outside, making mudcakes. So, yes, your hands make good molds without having to buy extra equipment. Sometimes I will use parchment papaer or clear wrap so as to keep my hands clean.
How about trying some different ingredients? Here are 10 tasty options below:
10 creative vegetable options for vegan burgers
When it comes to vegan burgers, creativity is key! With countless plant-based ingredients at your disposal, you can craft burgers that are not only delicious but also packed with nutrients. Whether you're grilling for a summer barbecue or preparing a quick weeknight dinner, these 10 creative vegetable-based options offer something for everyone.
Let’s dive into the world of vegan burgers and explore the endless possibilities:
- Portobello mushroom – Grilled or roasted portobello mushrooms make an excellent burger patty base with their meaty texture.
- Beet and quinoa – Combine grated beets, cooked quinoa, and seasonings to form a hearty, nutrient-dense patty.
- Sweet potato and black bean – Mash roasted sweet potatoes and black beans together, then pan-fry to create a sweet and savory burger.
- Lentil and walnut – Cooked lentils blended with toasted walnuts, oats, and spices make for a delicious, protein-packed burger.
- Eggplant and chickpea – Roast eggplant and mash it with cooked chickpeas, breadcrumbs, and herbs for a creamy, umami-rich patty.
- Zucchini and sunflower seed – Shredded zucchini combined with sunflower seeds, breadcrumbs, and spices creates a veggie-packed burger.
- Cauliflower and oat – Riced or grated cauliflower mixed with oats, spices, and binders like flax or chia makes a unique, nutrient-dense burger.
- Jackfruit and barbecue – Shredded young green jackfruit simmered in a tangy barbecue sauce makes for a deliciously meaty vegan burger.
- Carrot and cashew – Roasted carrots blended with soaked cashews, herbs, and spices results in a creamy, flavorful burger patty.
- Mushroom and barley – Sautéed mushrooms combined with cooked pearl barley, breadcrumbs, and seasonings forms a hearty, filling burger.
Some assembly required
Packing your burger can be a personal preference – some people like to smash the ingredients before mixing; others use a food processor for smller, smoother textures. It's totally up to you, Make sure you have all the traditional condiments on the table, like ketchup, mustard, pickles, lettuce, tomatoes and onions. I also like to have barbeque sauce available. What are some of your favorite condiments on burgers?
Photo credit: Ewan Munro
by Michaela Kennedy | Jun 20, 2014 | Side Dishes
The first thing to consider is which oil to use when you want to grill asparagus. Coconut oil is more healthy when used for high-heat cooking. Use your expensive Extra Virgin Olive oil for salad dressings. It is easy to use coconut oil and if it's still solid then just take a small amount between your hands. Then give the asparagus a little massage and ‘voila' you have the asparagus covered in coconut oil. Avocado oil is also good for high-heat cooking.
For 2 generous servings you will need:
500 g /1 lb. asparagus
2 Tbsp / 10ml coconut oil
1/2 tsp salt
1/2 tsp freshly ground pepper
Trim the bases of the asparagus spears. Break them off by hand. I prefer to break them off by hand by starting with the base between my thumb and index finger and giving it a slight bend.
Heat your grill to high 200°C /400°F. Wash the asparagus and pat dry. Place in a baking dish and toss with coconut oil, salt, and ground pepper until all of the spears are coated. When the grill is hot, place the spears across the grates and grill about 3 minutes then flip them over. Grill another 3 minutes or so until just blistering. Remove from heat and serve.
Here are 11 vegan asparagus recipes http://www.glueandglitter.com/ for you to get inspired by.
by Michaela Kennedy | Jun 20, 2014 | Recipes
Can a serious mountain climber be vegan? Kuntal Joisher who is a software engineer and has climbed Mount Everest says:
I just returned from a trip climbing the north side of Mount Elbrus, the highest peak on the European continent, located in the Caucasus Mountains. Most people whom I met on my trip to Russia were skeptical of my diet during the expedition. See, there are a lot of climbers out there, some of who have even summited Everest, but I'd venture to say that very few of them are vegetarian, let alone strict vegans.
I am a strict vegan climber who attempted to summit Everest this year on a purely vegan diet, and I just summited Elbrus.
Surprisingly, most of the people I met in Russia, including my guide team, had never even heard the word “vegan.” Russia is considered to be a predominantly meat and dairy country due to the harsh weather. Because they can't imagine any meal without either of these items, my new Russian friends were wondering how I would be able to climb the mountain without eating meat or consuming dairy, recommended climbing dietary staples.
Read the article at http://www.huffingtonpost.com/
Image Courtesy: Rupert Taylor-Price (www.flickr.com/photos/38154080@N00/534748923), Licensed under the Creative Commons Attribution 2.0 Generic | Flickr
by Michaela Kennedy | Jun 16, 2014 | Food Guide
Easy, cheap, healthy vegan meals… watch eco-vegan gal and see how it's done.
by Michaela Kennedy | Jun 13, 2014 | Food Guide
… you can buy in supermarkets?
OK, most of the time approx. 85% I buy fresh foods and make my vegan meals at home but there are occasions where I do get tempted to buy cookies. This list is handy to have min mind. From the article:
The basics are a no-brainer when you're trying to eat a diet free of animal products. But while things like meat, eggs and cheese are easy to avoid, adhering to a vegan diet is far more nuanced than it can seem – especially when processed foods with long ingredients lists and difficult-to-pronounce names can disguise animal products.
For example, white sugar can be filtered with bone char, charred animal bones that can make sugar appear whiter (although this process is reportedly used less and less in food these days). And certain candies, which may seem vegan-friendly, include the ingredient confectioner's glaze, made from bug secretions.
I totally agree, which is one of the reasons I prepare my own meals.
While PETA supports a strict adherence to veganism, we put the task of vigorously reducing animal suffering ahead of personal purity. Boycotting products that are 99.9 percent vegan sends the message to manufacturers that there is no market for this food, which ends up hurting more animals.
I was surprised to find the Oreo on the Vegan list, yes the ingredients are vegan however palm oil is not environment friendly as rainforests are rapidly giving way to countless rows of neatly planted oil palm trees. And this is only the tip of the iceberg.
Get the list (but not the Oreo!) at http://www.huffingtonpost.com/
by Michaela Kennedy | Jun 12, 2014 | Food Guide
Mayonnaise can add zing to your food. A good vegan and healthy mayonnaise is not always at hand or easy to find. I tried to get one in Tenerife, no luck, only one thing to do: make it myself. I believe I have tried about 15 different recipes, below I share the 3 that turned out to be the best. Even they are healthy they do contain oil, so use the mayonnaise with that in mind.
1. Lemon Tahini Mayonnaise
Ingredients:
- 1/2 cup tahini
- 3 tablespoons lemon juice equal to 1 average sized lemon
- 2 garlic cloves, chopped
- 6 fresh dates, pitted
- 3/4 teaspoon sea salt
- 3/4 cup water
Instructions:
Place all of the ingredients in your blender and blend until creamy and smooth. If you have a high-speed blender one minute should be enough. If not, then maybe 5 minutes.
2. Silken Tofu Vegan Mayonnaise
Ingredients:
- 4 oz soft silken tofu
- 2 tsp fresh lemon juice
- 2 tsp Dijon mustard
- 1 cup olive oil – or walnut or avocado oil
- Salt, your favorite and your taste
Instructions:
Put tofu, lemon juice and mustard in a blender or use a wand blender for about 30 seconds or until the tofu is smooth.
While blending, slowly add in the oil until dense and the mixture thickens. Add the salt and blend.
Taste and adjust seasoning to your taste
3. Tofu-Cashew Mayonnaise
This recipe makes 2 cups or half a litre of mayonnaise. If you’re not likely to use that much within two or three weeks, then make a half batch only.
Ingredients
- 12.3 ounce / 350 g firm silken tofu
- 1/2 cup / 2 ounces /1 dl raw cashews
- 3 tablespoons lemon juice
- 1 teaspoon prepared mustard, any variety
- salt to taste
Instructions:
Drain water from tofu and place it and all other ingredients in a high-speed blender. Blend at highest speed until light and creamy. Add salt to taste and blend again. Seal tightly and keep refrigerated. Stir before each use.
To make this in a food processor or regular blender, soak the cashews for 12 hours and process until smooth.
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The photo is a traditional Danish “smorrebrød/smorgas”, rye bread, potato, mayonnaise and chives.
Photo credit: Cyclone Bill
by Michaela Kennedy | Nov 15, 2013 | Health
Are you thinking about changing your diets? Do you see the rise of veganism and do not understand the reasons why some people choose to go vegan? While changing to a different diet could be a personal choice and has no specific reason, here are five top reasons why to switch to veganism.
Animal rights
Many vegans attribute the change in their diet to counteract animal cruelty and as an opposition to killing animals for food. This is becoming more relevant recently as industrialised food production has reduced animals to basic confined objects in very crowded spaces and some harsh and inhumane conditions. There is also the simple reason that animals are living being and should not be exploited and killed for human consumption.
Environmental concerns
Raising cattle and other animals primarily for food production produces a high level of methane gas that has very severe environmental ramifications. In addition to that, raising animals for meat and dairy production requires the clear cut of large areas of land not only to raise the animals but to also to produce their feed. Furthermore, hormones and antibiotics are introduced into animals and therefore into the ecosystem.
Philosophical and ideological concerns
For many the choice to adopt veganism is based on philosophical or ideological reasons associated to a change in lifestyle. For some it is animal right, for other it is to feel at peace with nature and all its inhabitants.
Health concerns
Many people decide to switch to a vegan diet for health reasons. There has been some research to show that vegan diets are linked to better health, lower chance of getting lung and colorectal cancers and even a noticeable reduction in cardiovascular diseases. Plant-based foods also have a higher concentration of vitamins and antioxidants that are essential for a healthy and fresh looking skin. Furthermore, the body requires less energy to digest vegetables and legumes which makes you feel healthier and more energetic.
Cleaner and less processed foods
If you stick to wholesome products and cook for yourself you avoid a lot of chemicals and non-healthy ingredients that are usually added to meats and processed foods. While fertilizers and other chemicals can be used to grow vegetables, they do not get absorbed by your body in the same way and certainly do not accumulate as they would when eaten by animals that are higher on the food chain.
by Michaela Kennedy | Nov 15, 2013 | Health
There is a common assumption that people who are on a vegan diet don’t get enough nutrients to be professional athletes or have an advanced level of physical activity. This assumption is actually based on the recurrent habit of famous athletes to go on a plant-based diet but switching back to eating meat, which reinforces the message that it is not good for your health.
However, athletes like Brendan Brazier are a living example of how this switch is completely possible to have a high fitness level on a plant-based diet.
Why is it difficult to be a vegan athlete?
The difficulty of this issue lies primarily in switching to a vegan diet. It is difficult especially that most vegetables and legumes generally have higher percentages of carbs and lower percentages of protein and hence the same quantity of food gives the recipient less nutrients and energy. Furthermore, you can be getting lower levels of calcium and sodium that are crucially important for athletes. Those deficiencies are at the root of three major problems.
• Constant feeling of hunger: this is often the result of low protein and dietary fats. Our bodies need essential fats that are usually gained from dairy and other animal product but are more difficult to get from vegetables.
• Muscles cramps: this is usually the result of low calcium and sodium levels, two minerals that vegans tend to have a deficiency in.
• Low energy: this can be due to the lack of iron and other minerals. Hard physical activity depletes iron and can cause anemia.
What should an athlete do to address those problems?
While this can be a challenge, it is certainly a solvable problem despite the need for some persistence.
• Constant feeling of hunger: make sure to eat protein at every meal and for snacks. Other important ingredients include nuts and seeds oil that can help get all the essential oils and fats that the body needs.
• Muscle cramps: start adding salt to one or two meals each day to compensate for the loss of sodium and as for calcium it is important that you start eating almonds, bananas and green vegetables on almost every meal to compensate for the loss. Try supplements if you need to.
• Low energy: can be fought by eating beans, nuts and dried fruits that are high in iron. It is also a good practice to regularly your iron levels.
by Michaela Kennedy | Nov 15, 2013 | Health
Did you change to a plant based diet a while back? Are you looking to continue or resume your active lifestyle? Are you a fairly physically active individual and not sure how veganism is going to impact your lifestyle? Rest assured that as long as you eat properly you have nothing to worry about; in fact you might be doing your body a favour in switching to a plant-based diet.
How does veganism affect your fitness levels and performance?
If you undergo a moderate level of physical activity on a regular basis and have recently switched to a plant-based diet, you might notice some changes in your body and your overall performance. Those changes are often related to the way your body processes certain foods and to the fact that you suddenly might be eating less protein or not getting the whole protein combinations.
It can also be related to a lack of minerals and vitamins such as calcium and iron and essential fatty acids that are crucially needed for your muscle and bone development
as well as blood flow. However, this problem is not directly related to the diet itself but to how your administer it.
What changes do I need to be making?
First and foremost, it is crucially important that you understand the diet and how to eat properly as a vegan in order to avoid any potential health issues. Fit and physically active people specifically need additional minerals and different types of proteins and fats than people who do not exercise or who lead a more sedentary lifestyle. For those reasons, it is your responsibility to know your nutrition needs, and find the best food combinations that would provide you with those nutrients.
Another important consideration is using protein powders and supplements. Many vegan soy-based protein mixes can be easily added to shakes to be drunk as a snack or even as a meal replacement. They usually provide you with high quantities of protein and most of the essential nutrients and minerals that your body needs.
Supplements of vitamins and essential fats are easily accessible in drug stores and are often tailored to people with various lifestyles.
It is certainly possible and even healthy to be moderately active, healthy and vegan all at the same time. What is the most important is to understand the challenges and prepare a meal plan that compensate for the lost nutrients.
Photo credit: Ariel da Silva Parreira http://www.sxc.hu/profile/arinas74
by Michaela Kennedy | Nov 15, 2013 | Health
If you have recently turned vegan or you are still considering adopting a plant-based diet, but are concerned about your level of activity and keeping an active and athletic lifestyle, then this article is for you.
It is true that there are some concerns around changing diets and veganism specifically, but there are some successful athletes who do not eat animal products and they are thriving. The key is to know what you are getting into and do it well.
Can vegans lead an active lifestyle?
Of course, while getting proper nutrients is an essential step for developing and maintaining a healthy active lifestyle, the type of diet rarely prevents you from accomplishing that. Even people who eat meat and other animal products might run into problems if they do not eat right. Furthermore, there are many successful and well-known athletes and sports figures who adopt a plant-based diet. So, veganism does not prevent that kind of physical development in any way.
What are the health issues I should watch out for?
While our bodies are certainly capable from adapting to change in many different ways, it is only natural that you would have to make certain changes to your eating and exercising habits as you transition to the new diet. A few key things to watch out for include:
Caloric vs. protein intake: like in any other diet, you need additional calories if you are training on a regular basis. This is not to be confused with the increased protein intake, which is also essential. People with plant-based diets tend to get less whole proteins that are essential for the body especially when training, so it is important that you get more calories and a higher percentage of protein.
Minerals: many minerals that are highly important for training such as iron and calcium are found in higher quantities in animal products, which means that it is more difficult to get them through a vegan diet. Include foods that are high in minerals in your diet and resort to supplements when necessary.
Change your approach on fitness: Shorter more intense workouts are recommended for people on a vegan diet because they are far more likely to be in sync with your protein levels. This is important because with less protein you run the risk of losing muscle mass when exercising.
Photo Credit: Marcel Aniceto
