Author: Jackie

Back-to-School Brownies

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This summer, I’m teaching a one-month ENG102 course that meets four times a week for two hours a day.  At this point in my pregnancy, I need to eat at some point in the two hours, even if it is just a little nibble.  So, I thought I would start a snack sign-up for the students, bringing a snack for them on the first day so that they knew I meant business.  🙂

Brownies are a decadent, sweet, rich treat that seems to please even the pickiest of eaters.  Because these are Fresh Formula brownies, you can additionally expect my version to be healthier than the boxed variety or even those homemade with animal products.

The health benefits of what makes a brownie a brownie—cocoa powder—are numerous, and detailed in my chocolate peanut butter banana smoothie post.  Before we get to baking, I am going to cover two other featured ingredients:  pecans and coconut oil.

Pecans, besides being easy to chop and chew, are buttery and delicious.  Pecans are notably high in fiber and magnesium, which has anti-inflammatory benefits.  While pecans are high in fat, they boast healthy fatty acids, such as oleic acid (also found in olive oil), and contain no cholesterol.  Nut allergies?  Don’t worry – this formula does not require nuts to work.  I just really enjoy them for their protein content and yummy crunch!

DSC_2139Speaking of fat, coconut oil is loaded with it…but a lot of other amazingness, too.  Brownies rely on some fat to achieve their fudgy texture and glistening appearance, but you can make smart choices about what type of fat and how much you are going to use.  Coconut oil is everywhere in health news of late.  It can be used as sunscreen, hair conditioner and even toothpaste!  When it comes to ingesting it, it doesn’t contain many health benefits, per se, but can withstand a higher cooking temperature than many other oils, lessening your exposure to free radicals or carcinogens.  And of course, it doesn’t contain cholesterol.

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Whichever oil you choose, keep it mind that some will affect the flavor of the brownies; I found that coconut oil did not.

Finally, brownies are an excellent canvas for all kinds of chips.  Like my classic chip cookie formula, “chips” here can be a lot of things:  chocolate, nuts, seeds, dried fruit, etc.  My chips for today’s take on the formula are pecans.

As I’ve mentioned before, dessert is dessert and it won’t be the healthiest item you put into your mouth all day, vegan or not, but we can always strive to do better.  For me, they really are a special treat, popping out of my oven only two or three times a year.  Oh, and in case you were wondering, my students gobbled these up…even after they learned they were vegan.  Plant-based victory!

FORMULA BASE:  BROWNIES

Fills a 9 x 13 pan with approximately ¾-inch thick brownies

  • 2 cups flour –> I’m using all whole wheat except for the last 1/3 cup; I ran out and used brown rice flour to fill in the rest.
  • 1 cup plant milk –> I’m using unsweetened, unflavored almond.
  • 1 cup sweetener –> I’m using turbinado sugar.*
  • ¾ cup unsweetened cocoa powder
  • ½ cup oil –>  I’m using coconut.
  • 1 tbsp ground flax or chia seeds + 3 tbsp hot water (“egg”) –> I’m using flax.
  • 1 tsp extract –> I’m using homemade vanilla.
  • ½ tsp baking powder
  • ½ tsp pink Himalayan sea salt
  • OPTIONAL:  ½-1 cup chips

*What’s this?  See my cake formula.

Preheat your oven to 350 degrees.  In a large bowl, mix your dry ingredients, sans sweetener.  In another bowl, mix your wet ingredients, plus sweetener.  This includes your “egg,” which should be prepared separately before adding it to the rest of the wet ingredients.

Slowly mix your wet ingredients into your dry until a dough forms.  That’s right, this mixture will likely be more dough-like than batter-like, although different sweeteners and oils may change the consistency slightly.  Point is, don’t be concerned if what you expected to be a drippy batter turns out thick.  🙂

DSC_2144Mix in your chips or save them to sprinkle on top.

Lightly grease a 9 x 13 backing pan or dish (I prefer glass).  Spread your dough evenly throughout and top with chips, if you’d like.  Lightly press any toppers into the dough with a spatula before heading into the oven.

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Bake for 20-22 minutes for a fudgy brownie or 23-25 minutes for a cakey brownie.  Enjoy!

Ice Cold Water, Tea, & Smoothie Infusers

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Today’s post features an idea I took from my sister, Petra, author of lifestyle blog 100 Tacks.  She has admitted to me on several occasions that she just doesn’t drink enough water, sometimes even forgetting to stay hydrated in the hustle and bustle of everyday life.  While she doesn’t “dislike” the taste of plain old water, she’d rather drink other varieties.  Petra bought a Soda Stream not to make soda, but to carbonate her water.  Sometimes she drinks mineral water.  Other times, she infuses her water with fruit or herbs.

Infusing water has become increasingly popular, especially for those like Petra.  She told me that she will freeze ice cube trays with lemon juice and pop them into ordinary water for a slow release of added flavor.  Today, I’ll be making ice cube infusers that include citrus juice and herbs, whole fruits, and veggies.  When the cube melts, you can eat the “prize” inside!  🙂

For these cubes, I use citrus juice that comes from fruit I would never consider eating whole.  For instance, while you could make these cubes with orange juice, I’d rather just eat an orange; I’m never, however, going to chow down on a lemon or lime, so their juice makes for great infuser cubes.  Let’s take a look at some of the health benefits of these super foods:

LEMON:  Loaded with vitamins and antioxidants, lemon juice can prevent/fight many diseases and ailments, such as cancer, diabetes, kidney stones, constipation, and indigestion.  Lemon juice also promotes healthy hair, teeth, and gums, can ease pain, fade scars, and more.  Although unrelated to nutrition per se, lemon juice is a popular all-natural household cleaning product if you’re trying to use fewer chemicals.

LIME:  Lime juice is also packed with vitamins and antioxidants, and like lemon juice, can assist with constipation and indigestion.  It can also relieve oral ulcers, congestion, nausea, and body odor, and rejuvenate hair.  It protects eyes, aids in weight loss, and is instrumental in preventing/fighting diseases such as scurvy and heart disease.

You can freeze lemon and lime juice—ideally with as much of their pulp as possible—alone, but I like to take the flavor profile up a notch by adding in yummy extras like fresh mint, cucumbers, or fruit.  As the cubes slowly melt, their flavors will release into your water or iced tea.

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I also love the idea of dropping these into piping hot tea to get it to a more drinkable temperature more quickly…and with more flavor!  And smoothies need some icy element, right?  While I typically freeze fruit to avoid needing to use ice, these infusers would be an extra punch of flavor and nutrition in the blender, too.

A few tips:

  1. Buy/grow/obtain more citrus fruit than you think you’ll need.  I ended up juicing two lemons and seven limes to make just one ice cube tray’s worth of infusers.
  2. Check your juice for seeds or seed particles than may have fallen through the grates of the juicer.  The seeds are bitter.
  3. Don’t make too many of one infuser combination unless you’re 100% certain you’re going to like it; it would be a shame to waste the cubes!
  4. Play around with flavors that appeal to you, inspired by combinations you already know you like or think that you will like.  Consider fruit salads, cocktails, mocktails, and teas that you’ve tasted.

Hopefully, these flavor infusers will help you on your quest to drink more water.  I always have a glass around and don’t even leave the house without filling up a bottle.  Cheers!

FORMULA BASE:  WATER INFUSERS

Makes 1 ice cube tray of infusers

  • Approximately 1 ¼-½  cups freshly-squeezed citrus juice  à  I’m using lemon juice for some cubes and lime for the majority (I just happen to have more limes!).
  • 1 cup additives (i.e. fruits, veggies, herbs, etc.) (optional)  à  I’m using strawberries and blueberries in my lemon cubes and two different combinations in my lime cubes:  cucumber + mint and mint + blueberry.

Juice your citrus fruits and check for seeds or seed particles.  Place any additives that you’re using, if any, in the ice cube tray compartments.  Fill the compartments the rest of the way with juice.

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Freeze and enjoy in fresh water, iced tea, hot tea, or smoothies.

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Snack Time: Low-Sodium Pickles

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When our Bountiful Basket yielded pickling cucumbers, I got right online and started to research how to make one of my favorite snacks:  pickles!  Pickles, thankfully, are an easy vegan snack, but they are often loaded with salt and/or sugar.  I’ve pooled my resources to develop a low-sodium, sugar-free pickle formula.

What does a pickling cucumber look like?  There are different varieties, but this one doesn’t look much different than a regular cucumber; it’s just smaller.  In my online research, I found that you can in fact use regular cucumbers to make pickles as well.  Perhaps the process just takes longer?  I’m not sure…

DSC_2118I also found that while many pickle recipes called for distilled white vinegar, there were many that utilized other types of vinegar too.  Thus, I selected apple cider vinegar.  Too much of any acid in the system is not good for the teeth or body, but ACV in particular has some health benefits worth considering.  Among a lengthy list, it can assist in detoxifying the digestive system and even improve your skin and hair.  Not bad!

Finally, below are the ingredients I used to season my pickles.  I prefer a savory pickle over a sweet, so I didn’t use any sugar, but you certainly could.  First, I have dried dill; dill is one of my favorite herbs and it pairs well with acid.  I’m using just a touch of pink Himalayan sea salt and black peppercorns; I like the flavor of both, but not in large quantities.  Finally, one whole clove of garlic and dried minced onions; I put both of these in a lot of savory dishes.  The minced onions have a less abrasive, more concentrated onion flavor than fresh onions, which I sometimes prefer.

DSC_2119Like my jam formula, this one can easily be doubled, tripled, etc. to make pickles in large batches.  In a nutshell, pickles can be made either with a lengthy or quick process, which I found one blogger dubbed “refrigerator pickles.”  That’s what I’m making today because I’m too impatient.  🙂  They are ready with minimal flavor in just 24 hours, but get better with time, and can keep for 3-4 months.

FORMULA BASE:  PICKLES

Makes one 12-ounce jar

  • Pickling cucumbers (enough to nearly fill one mason jar when sliced)
  • ¾ cup water
  • ¼ cup vinegar  –>  I’m using apple cider.
  • 2-3 tsps seasoning of choice (i.e. salt, sweetener, herbs, garlic, etc.) –> I’m using ½ tsp dried minced onions, 1 clove garlic, a few black peppercorns, ¼ tsp pink Himalayan sea salt, and ¼ tsp dried dill.

Slice your cucumbers in disks or long strips.  Place in mason jar, add all ingredients, and shake well to combine.  Store in the fridge for at least 24 hours before snacking.

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Protein-Packed Comfort Food

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Of all of the vegan dishes that I make, of this one, I am exceptionally proud. For me, it ticks so many boxes, from nutritional value to great leftovers to toddler likability. It isn’t easy to reinvent classic comfort foods—many of which are comforting as a result of fat, sugar, or salt—but I’ve managed to do it with my take on the classic, Chicken Divan.

CD is a chicken and broccoli casserole with a creamy sauce. As much as it is delicious, it is loaded with fat and cholesterol, two no-no’s in my world. My recipes are certainly not all fat free (you will see there is a little bit in today’s concoction), but most are low in fat and definitely don’t contain cholesterol, which only exists in animal products. A positive of the original CD is the protein found in chicken. Thankfully, protein can be found in tons of plants, and often, in much greater quantities per serving.

Today, CD becomes TD: Tofu Divan. Yea, tofu (and all soybean products) should be consumed sparingly, according to some research. But then, I visit Japan, with its ultra-healthy, lean population, and see tofu everywhere. So, who knows!  Tofu is an EXCELLENT source of protein that is low in fat, free of cholesterol, and adaptable into both savory and sweet applications. (Check out my togurt and chocolate mousse formulas for more tofu ideas!) I eat tofu in some capacity once or twice a month…nothing to worry about.

Side note: My TD utilizes a block of silken (or soft) and half a block extra firm. What am I going to do with the other half? Since Nolan was just beyond pureed baby food, I’ve been cutting it into cubes, and tossing it with just a splash of amino acids or soy sauce and a little bit of agave syrup. He’s been popping the cubes for over a year and a half now and couldn’t be happier with this easy and baby-friendly snack. He even learned how to use a fork with these tofu cubes.

DSC_2113Ok, back to the TD. I’m using broccolini, or baby broccoli, but you could really use any vegetable you’d like. You can also use any grains you’d like. This is a Fresh Formula, after all. 🙂 Tradition CD doesn’t contain grains, but if I’m going to make a cooked dish, I like to include them, since the bulk of what I eat is typically raw.

DSC_2100My grain of choice today is primarily wheat berries, with a little bit of quinoa I had left over from making Nolan his favorite breakfast: my quinoa muffins. When Travis and I selected our Bountiful Basket offerings last week, we added twenty-five pounds of wheat berries. They aren’t as easy to find as other grains and I love the crunch that they maintain, even after cooked. Now, I just need to find some ways to use them, which is one of my goals today! I first introduced you to wheat berries in my multi-grain salad formula, another one of my go-to favorites.

DSC_2095 DSC_2096The nutrients derived from the produce, grains, and tofu in my TD are unmatched by its animal-based cousin, CD. This dish is delicious right out of the oven and also makes for satisfying leftovers. Mostly importantly, my two-year-old loves it. Still not keen on many veggies as is (although he’ll eat them all day in smoothies), TD is a great way for me to “hide” finely chopped vegetables that he eats without question.

Finally, you’ll see that the casserole is topped with breadcrumbs. Typically, I’d use some of my own freshly baked bread, but with none on hand at the moment, I’m getting creative and using rice cakes! I love this brand. They make for a great snack as is, or smothered in peanut butter and jam. Yum-o!

DSC_2101Bear in mind that making tofu divan takes about ninety minutes, start to finish, depending on what type of grains you use. While brown rice can cook in about thirty minutes, wheat berries need an hour. Just FYI if you’re in a hurry. 🙂 Enjoy!

FORMULA BASE: TOFU DIVAN

Serves 6-8 

  • 5-6 cups homemade veggie stock
  • 3 cups uncooked grains –>  I’m using 2 cups wheat berries and 1 cup white quinoa.
  • 2 cups finely chopped vegetables –>  I’m using broccolini
  • 1 cup breadcrumbs –>  I’m using two tamari and flax seed rice cakes.
  • 1 block silken tofu
  • ½ block of extra firm tofu
  • ½ cup liquid to blend with silken tofu (more veggie stock, water, plant milk, etc.) –>  I’m using unsweetened, unflavored almond milk.
  • ½ of a small onion –>  I’m using yellow.
  • 2-4 cloves garlic –> The more the merrier in my book. 🙂
  • 1 tbsp nutritional yeast
  • 1 tbsp oil –> I’m using olive.
  • 1 tsp paprika
  • 1 tsp dried minced onion
  • 1 bay leaf
  • ¼ tsp ground nutmeg
  • Salt and pepper to taste –> I’m using pink Himalayan sea salt and fresh ground black pepper in both the sauce and in the sauté pan.

Thoroughly rinse your grains before cooking. Add to a rice cooker or stovetop pot with veggie stock. If you’re using a variety of different grains, stagger their addition to the cooker/pot based on cook times. Wheat berries, for instance, need much longer to cook than quinoa.

While the grains are cooking, put the silken tofu in a blender with your liquid of choice and puree until smooth. Put in a small sauce pan on medium low heat with all spices, the bay leaf, and salt and pepper to taste. Leave the sauce to simmer, stirring occasionally. If it gets too thick (should be thicker than milk, but thinner than a milkshake), thin out with water, plant milk, or veggie stock.

DSC_2104Heat up a sauté pan on medium high heat with ½ tbsp of the oil. Dice your onion, mince your garlic, crumble your extra firm tofu, and sauté until the onions are almost translucent and the tofu is slightly browned. If you have a starchy vegetable, such as carrots, throw them into the sauté pan, too. Otherwise, finely chopping and adding to the casserole mix before it goes into the often should suffice.

DSC_2112Finally, pulse your bread, crackers, etc. in a food processor to make breadcrumbs.

DSC_2102The grains should have absorbed all of the liquid by the time they are cooked, but drain them if they haven’t. In a large mixing bowl, combine grains, onion, garlic, tofu, vegetables, and silken tofu sauce, sans bay leaf. I am strategic about how I do this. The veggies go on the bottom if they have not been precooked, topped next by the hot grains, which will par-cook the vegetables for me, finishing them off in the oven.

Mix your breadcrumbs with nutritional yeast and the other ½ tbsp oil. Once the other ingredients are combined and spread in a 9 X 13 baking dish, top with breadcrumbs. Put under the broiler on low for 4-5 minutes, or until the breadcrumbs are golden brown.

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Classic Chip Cookies

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Notice that I didn’t title this post chocolate chip cookies?  That’s because the chip concept—a true Fresh Formula—lends itself to way more than just chocolate.  “Chips” can also include such yumminess as chopped nuts, seeds, dried fruit, candy, and even, shredded veggies (a la carrot cake, etc.).  Obviously, some choices are healthier than others.

Today, I’m making a classic chip cookie, inspired by a recipe from Thug Kitchen (you know I love these two vegan chefs!).  I’ve taken their chocolate chip almond butter cookie recipe and adapted it to a formula; not everyone likes chocolate, some people have nut allergies, etc.  You could even make these cookies gluten-free.

For my chips, I’m using dark chocolate covered ginger.  Travis bought me a bag of these ginger treats at the beginning of my pregnancy.  Ginger aids with nausea, just FYI.  🙂  Although tasty, they were the size of large malted milk balls; that’s just too much ginger for me to pop into my mouth at once.  I’ve been hanging on to them in hopes of thinking of some other way to use them.  So, I decided to chop them up and use them in lieu of traditional semi-sweet chocolate chips.

DSC_2083The “egg” in this formula is made possible with ground flax seeds, although chia will likely work as well.  I haven’t tried that, but let me know if you do!

I did, however, make two batches of my new formula, trying different mixing methods with the exact same ingredients.  The first time I made these cookies, I used an electric hand mixer to incorporate every single ingredient except the chips, which I stirred in by hand.  The result was a deliciously smooth batter that made for thin, crisp cookies.  The second time, I mixed the dough by hand, using the electric hand mixer only after all ingredients except the chips were mixed by hand, just to smooth it out a little.  What resulted was a slightly lumpier dough and fluffier cookie.

I also think that the density of the dough would differ if nut/seed butter were used in place of oil.  Experiment until you get the cookie texture that you prefer.  No matter what, these vegan delights promise to be delicious.  Enjoy!

FORMULA BASE:  CHIP COOKIES

Makes 24-30 small cookies

  • 1 ½ cups flour –> I’m using whole wheat.
  • ¾ cup unsweetened plant milk –> I’m using almond.
  • 2/3 cup sweetener –> I’m using turbinado sugar.*
  • ½ cup oil or nut/seed butter –> I’m using coconut oil.
  • 2 tbsps flax or chia seeds –> I’m using flax.
  • ½-1 tsp extract (depending on flavor intensity) –> I’m using 1.5 tsps homemade vanilla extract.**
  • ½ tsp baking powder
  • ½ tsp baking soda
  • ½ tsp pink Himalayan sea salt
  • 2/3 cup chips –> I’m using chopped dark chocolate covered ginger.

*See my cake formula for an explanation of this sweetener.

**Pictured below is the vessel that I use to bottle homemade extracts (another post, another day).

DSC_2084Preheat your oven to 350 degrees.  Combine all wet ingredients in a large mixing bowl.  Slowly incorporate the dry ingredients, mixing as you go.  Lastly, stir in your chips.  Grease 2-3 baking sheets or line with parchment paper.  Place heaping spoonfuls of cookie dough approximately a 1.5 inches apart.

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Bake 15-18 minutes, or until the cookie edges are slightly golden brown.

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Wonderberries Turned Homemade Triple-Berry Jam

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When I updated you on the progress of our garden, I shared a photo of the wonderberries (AKA sunberries) that had mysteriously begun growing there.  By the time we returned from Michigan on Sunday, they were ready to harvest.  Not naturally very sweet, we knew we were going to use them to make jam.

DSC_2065As you know, I’ve been craving peanut butter and jelly this pregnancy.  Between my PB&J smoothie, PB&J atop rice cakes and graham crackers, and good old PB&J sandwiches, I’ve got my cravings covered!  The downside to many jellies and jams, however, is that they are loaded with sugar.  Today, I’m making a triple-berry jam—inspired by our wonderberry harvest—that is low in added sweetener.

First, a few definitions that will help us along the way:

PECTIN:  A natural gelling agent found in the cell walls of plants.  You can purchase pectin in powdered form to make vegan jelly, jam, or jello.  (Gelatin, which is not vegan, comes from animals, and is found in such items as gummy bears and marshmallows.)  This pectin brand is available at Whole Foods.

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JELLY:  A smooth pectin-based mixture that contains fruit juice (or, unfortunately, artificial flavors that mimic real fruit) and no chunks of actual fruit.

JAM:  A less smooth pectin-based mixture that contains mashed, pureed, or whole fruits.

Of course, I am making jam.  As mentioned in a previous post, I try to keep my consumption of juice to a minimum; whole fruits contain more fiber, which aids in preventing the conversion of sugar to fat.  For my sweetener, I’m using light agave syrup, which I first introduced to you with my coleslaw formula.  Compared to many (if not most) store-bought jams, mine contains very little added sugar and no artificial sweeteners of any kind.

I must warn you, despite containing few ingredients, making jam does contain quite of few steps, including several rounds of boiling.  Having a helper in the kitchen makes a big difference, and you can make jam in bulk to save time later on.  🙂  This jam keeps at room temperature for one year, but should be refrigerated and consumed in three weeks once a jar is opened.  Enjoy!

FORMULA BASE:  JAM

Makes 2 small jars or 1 large*

  • 2 cups raw or precooked fruit**  –>  I’m using ½ cup wonderberries, ½ cup raspberries, and 1 cup blackberries.
  • 2 tbsps sweetener  –>  I’m using agave syrup.
  • 1 tsp pectin
  • 1 tsp calcium water (prepare according to package directions)

*You can find mason jars at many retailers including dollar or 99 cent stores.

**A hard fruit like apples will be easier to mash or puree if it has been precooked, but a softer fruit like raspberries will mash easily in a raw state.

Fill a pot with water enough to completely cover your mason jars in standing position and bring to a boil.  Add both the jars and their lids.  After the jars have boiled for a few minutes, turn the heat on low and keep the jars in the hot water.

Next, peel and precook your fruit, if necessary.  Place your raw and/or cooked fruit in a bowl and mash, or, puree in a blender or food processor.

DSC_2072Combine your mashed fruit and calcium water in a pot and bring to a boil.  While you are awaiting the boil, combine your pectin and sweetener in a separate dish.

DSC_2073Add the mixture to the boiling fruit and stir an additional 1-2 minutes, until the pectin is dissolved.  Remove from the heat.

Using tongs, remove your hot jars from the other pot and bring the water to a boil again.  While you are waiting for yet another boil, pour the jam into the jars, approximately ¼ of an inch from the top.  Wipe the rims clean and seal.  Once the water is boiling, submerge the jars in an upright position and boil for 10 minutes.

Use tongs to remove the hot jars and place on the countertop to cool.  Refrigerate once opened.

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Plant-Based Living On the Go

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I’m back!  Travis, Nolan, and I just returned from a ten-day trip to Michigan, where I’m originally from and grew up.  Our vacation was jam-packed with weddings, places to go, and people to visit, but despite the hectic pace, I managed to stick to my values when it comes to plant-based living.

As you’ve read in my bio, I consider myself a mostly-vegan:  I follow a strict vegan lifestyle at home, allowing only the occasional animal product splurge when out and about.  My vacation was no exception.  If you think about it, fresh fruits and vegetables are really the original fast food.

That’s right:  fast food, which need not carry a negative connotation.  Whether you’re looking for a quick snack, need to pack a lunch for work, are meal planning for the week ahead, or are about to embark on a vacation, you will most likely have nature’s fast food available somehow, somewhere.

A dietician I follow (whose research and knowledge I’ve mentioned previously) once posted that if you’re not hungry enough to eat an apple, you’re not really hungry.  I couldn’t agree with this more.  It is ultimately quicker to rinse and bite right into an apple than it is to deep fry and season potatoes or plop a frozen beef patty on the grill.  If you wouldn’t be willing to grab the fresher, faster option, how hungry are you?

I try to keep this as my mantra when I travel.  It is easy to get caught up in all of the treats, especially at occasions like weddings.  Don’t get me wrong – I did a little bit of splurging, but I know my limits and stick to them for the sake of my health and energy level.  I have a two-year-old and I’m pregnant, remember?  🙂

Today, I’m sharing with you the ways that I was able to remain mostly-vegan on vacation.  First, pictured above, I ordered the vegetarian dish at the first of two weddings I attended.  Quite frankly, when I sit down to dinner at banquet hall, I’ve come to expect a bland pasta or lifeless salad of iceberg lettuce and shredded carrots.  Imagine my surprise when this filo dough purse, filled with vegetables and sitting atop polenta, arrived!  The meat entrée recipients at my table were definitely impressed.  “What is that?!  Looks amazing!”  While I don’t think it was vegan—I imagine the dough involved butter at some stage or another and there was a creamy sauce on the plate that probably contained dairy or mayo—and it certainly wasn’t raw, which is generally my preference, it was easily the best vegetarian banquet hall fare I’ve tasted.

Next, we have a veggie burger from Rainforest Café.  Again, I’m not sure it was vegan, as an egg was may have been used in binding the chickpea patty, but I could tell that it was handmade and not frozen.  There was no dairy or mayo on top; just raw veggies and guacamole – yum!  I opted for a side of seasonal vegetables, which I picked at, trying to prioritize the protein of the veggie burger.  While, as a rule, I try not to waste food, I discarded most of the bun.

IMG_4851On to a completely raw vegan salad from Dublin Square, an Irish pub in East Lansing, home of my alma mater, Michigan State University.  Go Green!  While I wish the salad’s base was a heartier green like spinach or kale rather than romaine lettuce, this salad was fresh, filling, and delicious.  The cherry vinaigrette (Michigan is known for its cherries) didn’t hurt!

IMG_4850Finally, oatmeal topped with raw fruit at the bed and breakfast where Trav and I stayed for the night, the Wild Goose Inn, also in East Lansing.  The innkeeper presented us with a small menu that had four choices, following a fruit salad and muffin course.  Three out of the four dishes included eggs, so of course we selected the oatmeal, which contained dried Michigan cherries, almonds, and the raw fruit you see here.  Sweetener—namely brown sugar or honey—was offered on the side; we didn’t even need it!

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The rest of my eating took place in my parents’ home or in the homes of friends and family where we bounced around.  Again, I allowed myself the occasional splurge – what was I supposed to do when my mom baked homemade red velvet cupcakes?!  🙂  At each place we stayed, I tried to make smart choices:  a bagel with peanut butter instead of cream cheese or super food smoothies for breakfast, and I got into the kitchen for some of my old standbys for lunch and dinner:  multi-grain salad with strawberries, bean salad, and more.

I’ll never be perfect at plant-based living, but I work really hard—even on vacation—to meet a high standard for my health and well-being.  You can, too!  Happy eating!

Update: Our Backyard Garden

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Here in Phoenix, temperatures will be over 100 degrees by the end of this week. This means the beginning of some summer crops, but the end of most, with temperatures eventually reaching the teens. Since I last updated you on our DIY backyard garden, we’ve had a few changes and one surprise.

As previously mentioned, growing your own garden allows you to control the quality (i.e. organic, for example) and saves you money on purchasing pre-grown produce. Unless you’re an expert and/or have a ton of available land with extremely fertile soil and/or live in a region with perfect gardening weather year-round, you probably can’t grow everything that your veggie heart desires, but there may be a few items with which you can find success.

Other than our extensive herb collection—which, unfortunately, is starting to take a beating from the heat—our biggest success by far is tomatoes. We have at least four different varieties (that we’re aware of) growing in our garden, including these gorgeous beefsteaks (pictured above). Our plants are holding strong as summer approaches and we have 40-50 fit-sized tomatoes near maturity, including some sweet yellows and black rim.

We have a few baby yellow summer squashes and leeks, too. We received leaks in our Bountiful Basket one week and thought we’d try planting it; months later, it’s going strong.

DSC_2045 DSC_2043Other successes (not pictured) include continued growth of our pomegranate trees, shrub-sized rosemary and lavender, and lemongrass that’s been going for well over a year. We have about five ears of corn with a couple of kernels each and green onions that we planted over two years ago that just keep on giving.

Our oleanders are in bloom, as well as a few different flower varieties. The mini-red roses below came from a “house plant” given to us nearly two years ago. It was near death living inside, so we took a chance and planted it outside and it has been in bloom since. Blooming flowers = birds and bees = new growth cropping up unexpectedly…

DSC_2051Surprise: We have wonderberries! It took us a while to research and name the mystery plant that has taken root in our yard, but we finally did it. Wonderberries, sometimes referred to as sunberries, look similar to blueberries. When they are green, they are poisonous. Once they turn black, they are edible. When the skin goes from shiny to dull, they are at their best, but never quite as sweet as other berries. They are commonly made into pies or jams where extra sugar can be added. I’ll let you know when we harvest ours and make something out of them.

DSC_2041Still feeling daunted? Again, start with windowsill herbs and work your way up to planting bigger crops. 🙂 Your organic palate and fuller wallet will thank you in the end!

I’m Bringing Coleslaw Back, Sans Mayo

Image posted on by Jackie

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I used to have lukewarm feelings for mayo-based coleslaws, but once I made slaw with a vinaigrette dressing, I enjoyed it so much more.

Coleslaw gets a bad rap. It is often presented in ways that are unappealing, slopped down as an unwanted side dish with ribs, burgers, or fish and chips. No matter how good it tastes, it’s always overshadowed by other elements on the dish, and perhaps rightly so…until now. I’m bringing slaw back – and you won’t be satisfied with just that tiny plastic cup.

While slaws are traditionally made with cabbage as the main ingredient, you can certainly use any hearty leaf that will hold up to being dressed and transported to a backyard barbeque. Today, I’m starting with the basics. Cabbage is high in vitamin K and anthocyanins, which aid mental function and concentration.  It is also a rich source of vitamin C and sulfur, which helps the body to remove toxins and improve skin.  Cabbage has number of other health benefits and can even assist in getting rid of that nasty hangover!

DSC_2053Another super food that I’m using in today’s slaw rendition is broccoli, which is in the same family as cabbage.  Thus, it also a powerhouse of vitamins K and C and contains detoxifying properties.

DSC_2057Finally, in my dressing, I’m using, for lack of a better description, a watered-down version of agave syrup.  Thankfully, this sweetener is all-natural, containing small amounts of juices from other fruits that amount to fewer calories.  Again, I don’t count calories, but what appeals to me about this sweetener over pure agave syrup is that it has a lighter, more refreshing quality about it, which I think pairs perfectly with a slaw like this one.  As you’ve seen in my other formulas, I use full-fledged agave syrup all the time, but I like this one best in this application.

DSC_2061So, I beseech you to consider giving coleslaw another chance.  My formula yields a crunchy, crisp dish that I would eat as more than a measly side.  If I’m hungry enough, I’ll eat at least half of the bowl myself.  🙂  Enjoy!

FORMULA BASE:  SLAW

Serves 4-6 as a side; 2-3 as the main event

  • ½ head or 1 bunch hearty leaves (cabbage, kale, collard greens, rainbow chard, etc.)  –>  I’m using green cabbage.
  • 2 cups chopped raw fruit and/or vegetables  –>  I’m using broccoli.
  • ¼ cup “crunch” (raw seeds, nuts, etc.)  –>  I’m using sunflower seeds.
  • ¼ garnish (green onions, chives, fresh herbs, etc.)  –>  I’m using green onions.
  • Homemade dressing of choice*

*Today, I’m using a combination of 2.5 tbsps white wine vinegar, 1 tbsp olive oil, 1 tbsp agave syrup, and salt and pepper to taste.

Chop or shred your leaves; it isn’t important that they are perfectly uniform in size or shape.  If you’re using cabbage—or a vegetable like it—cut around or otherwise remove the tough core.  If you’re using a green with ribs—such as a kale—cut around or otherwise remove those as well.

DSC_2054Finely chop your vegetables, crunch, and garnish (if needed) and add to your slaw base.  Mix your dressing separately and pour over the slaw.  Toss and serve.  Holds up well in the fridge for a few days.

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I’m Pregnant, and I want PB&J!

Image posted on by Jackie

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If you haven’t heard via one of my social media accounts (follow me on Twitter and Instagram @jackiewitzke or on Tumblr, TheFreshFormula), I am pregnant with baby #2! We have lovingly named our mini-us Baby Dos, since we aren’t finding out the sex until birth. I’m happy to report that I’ve been feeling well overall, especially now that the exhaustion of the first trimester has passed.

When I was pregnant with Nolan, I craved macaroni and cheese, which doesn’t exactly bode well for my plant-based lifestyle. This pregnancy, I’m thankful to be craving something animal-free: good ‘ole peanut butter and jelly! So long as jelly doesn’t contain gelatin, it is naturally vegan. I buy nut butters containing only nuts, so they’re as natural as you can get, too. And as you know, I also make my own bread, so PB&J is generally a pretty healthy snack for me…

…except for the excess of sugar found in some jelly brands. I’ve handled this a couple of ways. If I purchase premade jelly, I look for all-natural varieties that do not contain high fructose corn syrup. Travis and I have also made our own jellies and jams in the past, allowing us to control the amount and quality of sweetener that goes in.

Regardless of how well I shop or prepare homemade jellies and jams, sugar is sugar. Not only does the average person need to avoid consuming an excess, but certainly a pregnant woman should. I have solved this problem by turning to an old standby: my dessert smoothie formula.

Yes, it’s here: the no-sugar-added PB&J smoothie! I derive all of the sweetness in this treat from raw fruit and medjool dates (as needed). But wait, doesn’t fruit contain sugar? Yes – thankfully, it is coupled with fiber to slow the body’s absorption and prevent the conversion to fat. A dietician that I follow (as mentioned in this previous post) eats primarily raw fruit in her vegan diet and claims that you cannot consume too much of natural sugar in this form (juice, of course, is another story, which I wrote about in the same post). So, not to worry PB&J lovers!

My favorite jelly is that of raspberries, which I’m including in today’s formula adaptation. Raspberries (as with many other berries) happen to be low in sugar, for those concerned, and contain more fiber than any other fruit. Pretty awesome, huh?!  These pictured below are frozen, not moldy.  🙂

DSC_2033Like my chocolate peanut butter banana smoothie, you can enjoy this one for dessert, but it would make for a well-balanced breakfast or snack, too. Enjoy!

FORMULA BASE: DESSERT SMOOTHIE

Serves 2-3

  • 2 frozen bananas (or fresh bananas and ice)
  • ½-1 cup specialty ingredients –> I’m using ¾ cup frozen raspberries and ¼ cup peanut butter.*
  • 1 tbsp chia seeds
  • 1 tbsp ground flax seeds
  • 1 tbsp hulled hemp seeds
  • ¼-½ tsp extract of choice (optional, and amount depends on flavor intensity) –> I’m not using any.
  • Pitted medjool dates as needed for sweetness –> I’m not using any.
  • Juice or plant milk until desired consistency (start with 4 oz) –> I’m using almond.

*You could use any combination of berries and nut/seed butter.  🙂

Place all ingredients in a blender and puree until smooth, adjusting specialty ingredients as necessary.

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