Can't find what your looking for…then create it!

The "Jack & Lu"The story of the "Jack and Lu".  

After moving to our quaint little beach town, I began to frequent a local coffee house. It was one block from the ocean, great coffee, great atmosphere and free wifi…I had found my remote office!  In addition to coffee, tea and the usual delectable's you would expect at a coffee house, they had a fairly extensive breakfast and lunch menu.  However, there was little for me to choose from that was vegan.  

I found myself torn…I loved working out of this little gem of a location, yet I wanted to eat there!  And, since I felt it was  inappropriate to pack a lunch to bring into the establishment…I decided that I would ask the owners if they would consider putting something on the menu specifically for me (yes I know that's bold).  I of course "pitched" the idea with the premise that so many others would order it too.  Since I had become friendly with the husband and wife team over the few months I had been visiting…they said they that if I came up with a sandwich they could make easily…they would give it a try, and had considered an addition like this before (as well as had other requests for vegetarian/vegan menu items).  Even though I had likely already pushed the boundries…I had to make one final request…if they liked it, then I got the naming rights...

It was just moments later (although I think I waited a day to provide the details) that the "Jack and Lu" was born, appropriately named after my two kids (Jack and Lucy) and had a "deli" kind of ring to it:).

Ahhh…finally, I had all of the components necessary to create the ideal coffee, work, eating environmnet…with a view of the Atlantic to boot!  In the months that passed, the Jack and Lu has found it's way into countless others hearts (and bellies). In fact, the sandwich has become so popular, that they then created a salad version. If that wasn't enough, they now are making homemade hummus and growing there own organic sprouts (yes, another thing I suggested…which allows them to provide even higher quality).  Then they followed up all this accommodating behavior, with the addition of another vegan side dish (this one I helped with as well, and carries the moniker of "Susie's Thai Slaw"...that would be my wife).  Almost sounds like I am living in a Seinfeld episode…but that's just my life…

Josh

I know…you want to know what's in it…ok, here it is…

Food for Life's Ezekiel Sprouted Wheatberry Bread (I like it slightly toasted)
Hummus
Sun-dried Tomatoes
Cucumber
Lettuce of some sort (they use gorgeous mixed greens)
Red Onion
Sprouts
Sliced Tomato

Avocado is also an ideal addition!

The Good, The Bad & The Ugly - Even More Good . . .

The good this week actually came from Josh.

For Mother’s Day, Josh stopped by my house and brought me cookies.  I think he did this for all of the “Mother” agents, but it felt special nevertheless.

Now, these weren’t just any cookies. They were whole food, vegan, all organic cookies AND LET ME TELL YOU…they were AWESOME!

So, what I’d like to share this week are some of my new favorite cookie recipes. It IS possible to still enjoy my favorite sweet treats on occasion.

Prep Time: 10 minutes, Cook Time: 10 minutes

Ingredients:

·         2 3/4 cup gluten-free pastry flour

·         1 tsp sea salt (I am loving the pink sea salt from Trader Joe’s!)

·         1 tsp baking soda

·         4 tbls vegan butter, melted 

·         3/4 cup organic unrefined brown sugar

·         3/4 cup turbanado raw cane sugar

·         1 tsp vanilla

·         2 USPS milled organic flax seed

·         1 tbls water

·         12 oz vegan chocolate chips (or carob chips is you’re THAT picky :)

Preparation:

Preheat oven to 350 degrees.

Sift together the flour, salt and baking soda in a large bowl and set aside.

In a separate large bowl, mix the flax seed and the water together, then mix the butter, sugars, and vanilla. Add the dry ingredients to this and stir until combined well.

Stir in the chocolate chips.

Drop one inch spoonfuls of dough onto cookie sheet. Bake for 8 to 10 minutes, until edges are golden brown.

Some variations? Josh’s cookies had bananas and cinnamon in them and were amazing. Nuts are also a great way to add extra protein.  You could always substitute organic apple sauce or bananas for the vegan butter. The texture will be different, but the fat content will decrease.

These still have lots of sugar in them, albeit the natural kind, so eat in moderation, but enjoy!

Also, don’t forget the most important part of this post. This was a very special gift because Josh made it himself. Do you have a friend who’s having a birthday soon?  Make them some cookies! How about a child with a birthday? Imagine if the two of you made a HEALTHY birthday cake for his/her party together? If you decide to make a cake, I used the recipe listed here last night, but I modified all of the ingredients to fit a “whole food, gluten free vegan” diet (real sugar, gluten-free pastry flour, you get the idea): http://www.instructables.com/id/The-BEST-chococlate-cake-ever...that-happens-to-be/

Helping a parent in the kitchen means a lot to a child. Why buy a cake at Costco when you can make a healthier version and your child can take pride in helping?

Happy eating,

Erin 003

Two Weeks In . . . Still Vegan

As of yesterday, 14 days completed as a vegan!  How do I feel?  Overall, fantastic.  The shift to this lifestyle actually hasn't been all that daunting.  In many ways, there is a lot of excitement that has gone along with it.  Trying new foods and recipes, shopping without my "standard" list of protein bars/protein powder and case of egg whites; and being able to cook for both Susie and I again (It has been years since we routinely ate the same things).

There has definitely been a learning curve for me too.  Over the past few years I had become so conditioned to eating the same things at the same times, day in and day out.  As they say, "old habits die hard".  I still find myself looking at my watch and considering my next meal at a certain time.  However, I am working on adding more flexibility in that area, as well as listening (and hearing - they are certainly two different things) more to what my body is telling me it needs and when.

Both Susie and I have found that as we transitioned into this way of eating, for the first time we really taste foods in a whole new way.  Much of what we prepare, we don't even season; and we think it tastes wonderful.  Although I have eaten very "clean" for some time, going vegan has also lessened my desire for anything processed.  The frozen vegan burgers which would be so easy to throw in the microwave are of no interest to me.  Instead, I crave more and more whole foods, just they way they were packaged by nature. 

Another challenge I have found is understanding (at least for my body and my training), what is the optimal way to balance the protein needs I have.  I have dropped a few pounds in the last 2 weeks, but continue to tweak little by little and monitor the results.  Like any other journey, it is a process.

Initially I found that this major shift in my pattern was taking far more of my time in the preparation of food.  However, within the first week or so realized that was mostly due to trying "to figure it all out".  Now, we have a bit more of a rhythm going and I really enjoy cooking for Susie again.  On that note, it has been wonderful being able to experience this with my wife.  Sharing this common desire for improved wellness and sustainability has allowed us add another positive dimension to our relationship.  We are learning together every day.

The internet has also made things a whole lot easier.  Vegan recipes, blogs, vegan groups and on and on...all with a few clicks of your mouse.  I subscribe to information from a well known vegan athlete.  One of the recent videos I received was talking about the nutrients in different types of soil around the world and the plants, roots and vegetables that grew in those areas. He referred to them as the earths way of transitioning those nutrients to us.  When I heard that, I realized how logical a statement that was.  Nature has always provided everything we need...and it all comes perfectly packaged for us (additive, preservative and coloring free too).
 
Josh

Protein from a 5000 year old grain . . . Oh my!

I recently asked Chef Wendell Fowler (Agent 007) for an alternative pre or post workout meal suggestion. I asked for something with both protein and "good" carbs, as well as something that would be easy to prepare in advance and save time for those of us training in the wee hours of the morning. Although I have used and enjoyed the core ingredient here...I have never tried it this way...but am sure looking forward to it. Wendell is also going to prepare a recipe for this concoction, which I will post.

Thanks Wendell (007)

From the kitchen of Chef Wendell Fowler:

Sandi and I routinely eat QUINOA, an ancient grain. It's in nearly every store now. A complete protein with 9 amino acids. Ditch the steel cut oats and opt for a warm cereal made from quinoa, a seed. Use apple cider and cinnamon when you boil it for an outstanding flavor.

For even more protein, add plain organic soy milk. Instead of sugar, bleh, use stevia or maple syrup. Agave nectar is on the same level as High Fructose Corn Syrup. If you use honey, add it at the last minute. Cooked honey produces toxins (Ama in Ayurveda language).

Then put in some plain walnuts, blueberries and ground flax seed. You'll recover so fast your head will spin. Keep a plain batch around that was cooked in, for example, chicken or vegetable stock. Replace brown rice with 5000 year old quinoa. The soul grain of the Incans.

There are scads of Quinoa recipes on-line.
WRF

http://www.chefwendell.com/
http://chefwendellfowler.blogspot.com/ (Lot's of Wendell's recipe's can be found here)

Quinoa

Although not a common item in most kitchens today, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year.

Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. It is a recently rediscovered ancient "grain" once considered "the gold of the Incas."

Health Benefits

A recently rediscovered ancient "grain" native to South America, quinoa was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.