Swiss Chard Quesadillas (vegan, low-fat, gluten-free*)

What the heck is that plant? Is it beets? Is it spinach? No! It’s chard, or Swiss chard to which its often referred.  This leafy green is one of the healthiest plants you can eat. It comes in green and white, green with yellow stalks, or the type I grow, green with beautiful red stalks. Foods belonging to the chenopod family—including beets, chard, spinach, and quinoa—continue to show an increasing number of health benefits not readily available from other food families.  Containing powerful antioxidants and phytonutrients beneficial for all aspects of health, this amazing vegetable is an important component to the diet.  And, it tastes great!

Swiss chard and kale growing beautifully in my Tower Garden!

I never knew what the heck to do with chard before I started growing my own.  I grow it in my amazing aeroponic Tower Garden, which I absolutely love.  I never had success with growing my own food before.  The feeling of going out back to grab some homegrown chard, a few cucumbers, some kale and lettuce, or some strawberries, is like none other!  I had read that chard was easy to grow so I bought the seedlings and in no time, I had these gorgeous, huge, green and red leaves ready to be eaten.  The young, smaller leaves are good raw, but the mature leaves are too “green” tasting and bitter for me.  I much prefer them cooked.  The way I prepared them yesterday is my favorite so far.  Up until then I had just steamed them, and eaten with a little sea salt and lemon juice, or added to pasta with marinara sauce.  I’ve enjoyed all preparations, but this one is the winner so far.

*gluten-free if you use gluten-free (i.e. brown rice) tortillas.

Banana Almond Shake (non-dairy, no added sugar or fat, gluten-free)

One of my favorite things used to be banana ice cream shakes from Ruby’s Diner.  Man, I loved those things.  Of course, this is years ago when I used to eat dairy products.  While I was pregnant with my daughter (21 years ago, yikes!), my unhealthy eating led to gestational diabetes.  I was told that the last few months of my pregnancy would be ones with ZERO sugar, not even fruit! I was devastated, especially because I had just started feeling well after dealing with morning sickness for 5 months straight (another reason I wish I’d known more about health and the best ways to take care of myself).  Why am I telling you this?  To illustrate how much I LOVED those darn banana shakes.  8 hours after I gave birth, I was allowed to go back to eating whatever I wanted.  Guess what the first thing I wanted was?  A Ruby’s banana shake!  My sister and her friend brought me one in the hospital and I devoured the entire thing.  If only I’d known what harm I was doing to myself AND my nursing baby.

What can I say? I was young, dumb and uninformed.  Now that I’m oldER, wiser and quite informed, I still love banana shakes (and anything “banana”) but I know better than to consume them.  I could, of course, just replace the milk and ice cream with non-dairy versions, but that’s not much healthier.  Sure, there’s none of that pesky, unhealthy dairy protein or saturated fat, but there is still a lot of other fat and tons of sugar.  My recipe for this shake has no sugar (only that from whole fruit), and does not contain ice cream, rather, frozen bananas and ice.  It’s truly delicious and a treat I don’t feel the least bit guilty about enjoying!

Sweet Potato and Black Bean Quesadillas (vegan, gluten-free*,soy-free, low-fat)

Doesn’t get much easier than this.

When I bake sweet potatoes, I usually do 1 or 2 extra for leftovers.  They are a quick, easy snack and great for dishes like this.

You can use whatever type of tortillas you like, but I really enjoy the brown rice tortillas.  I don’t need to eat a gluten-free diet but for the sake of variety and not wanting to overdo it on wheat, whenever I can I opt for the alternative, as long as it’s a healthy one.  Many gluten-free alternatives are filled with fat and have little to no fiber.  These brown rice tortillas I get from Trader Joe’s are really nice.

I made this for lunch one day and it took all of 10 minutes.  I couldn’t believe how good it was.  My girlfriend Lori, who likes to be difficult :), says I shouldn’t call these quesadillas because there is no cheese.  I wholeheartedly disagree.  We can eat pizza without cheese and it’s still called pizza, omelets without cheese and it’s still an omelet (though I don’t eat those anymore), cheese-less burritos….you get my point.  So, sorry Lori but these are being called Quesadillas and that’s that!

*gluten-free if you use gluten-free tortillas (i.e. brown rice).

Maple Mustard Taters (vegan, gluten-free, soy-free, oil-free)

Who doesn’t love potatoes?  Poor little guys sure get a bad rap.  If any of you have read Dr. John McDougall’s The Starch Solution, you know they don’t deserve such abuse.  Potatoes are a satiating, healthy food, chock full of fiber and nutrients.  As Dr. McDougall says, it’s the company they often keep that turns them into a bad food (butter, cheese, oil, etc).  Potatoes, without all the bad stuff, should be part of the regular diet, and they definitely are in our house.  Yukon, red, gold, butter, russet, fingerling, sweet….if it’s a potato we eat it.  My sister Julie loves potatoes so much her nickname(s) lovingly given to her by my husband is “tot” or “tater”.  Since she is the one who came up with this recipe, I’m referring to them as taters, in her honor.

These are delicious and super easy to make.  This makes a sizable batch since we had them as our entree, along with steamed broccoli – perfect meal!  The amounts listed are estimates so be sure to taste test and adjust before cooking, if necessary.  It’s hard to mess this one up so not to worry!

Food for Thought: My Afternoon with Pepperoni, Fois Gras and Filet Mignon.

Look at her cute smile!!

I eat a plant-based diet.  Some call it a vegan diet.  I try to stay away from that word when I can simply because the vegan way is considered by many to be extreme, weird and they feel that most vegans have a judgmental, holier-than-thou attitude.  Some of them do, it’s true.  I’ve met many.  And while I struggle with understanding how and why most people don’t consider their food choices, or do but still feel they deserve to eat how they want to eat without regard for their health or the animal’s well-being, I try to be compassionate and non-judging.  It can be difficult, especially after my recent visit to Farm Sanctuary in Orland, CA, for their annual Hoe Down.

Farm Sanctuary has been rescuing sick, injured, miserable animals from factory farms for many years.  These animals, thanks to the staff and volunteers at the Farm, now get to live out the remainder of their lives in peace, free from torture and suffering.   When you visit the Farm and spend time with these beautiful creatures, you can almost feel their gratitude.

Immense sadness came over me as I listened to Susie Coston, National Shelter Director, give a talk about these animals and what life is like in the world of factory farming for cows, pigs, chickens, ducks and turkeys – all sentient beings, i.e., animals who love their babies with all their might just as we do, who cry out when they are sad or feel pain just as we do and whose lives are pure misery because we choose to consume them in excess.  Most people don’t think of birds as being aware and/or having feelings, but they are – I witnessed it myself as a giant turkey let me snuggle him and he snuggled me right back.

Who knew snuggling with a turkey would be so nice?!

I am a health advocate and the main reason I promote a whole-foods, plant-based diet is because it’s the ONLY diet that offers long-term protection and lowered risk of disease.  The research is pretty clear on this.  What I’m talking about here goes beyond the scope of health.  I talk about that enough.  Today I want you to see the other side of things.  The ethical side.  Almost every person I’ve ever met likes animals.  They may not all have pets, but they would never harm an animal, nor would they approve of harming an animal.  For the industrial farming practices that exist today to be allowed to continue is essentially doing harm.  These animals are not being raised in humane ways.  They live in horrible conditions, suffering greatly, with beaks being cut or burned off without anesthesia, tails cut off without anesthesia, testacles cut off WITHOUT ANESTHESIA!  I’m confident this is not what anybody would want for their cat or dog.  People are outraged when the story of an abused pet comes light.  Why then, is it okay for these farm animals?  The abuse and suffering is no different!  There is a huge disconnect there.  Of course, that disconnect is what allows kind, compassionate people to continue eating animal foods.  They don’t think about what that food used to be (think…pepperoni) or the life it lived.  If everybody was forced to watch one of those graphic documentaries on factory farming or spend time in a CAFO (concentrated animal feeding operation), I’m convinced things would be vastly different.  And whether or not these animals were “created” to be eaten is not the issue here.  The issue is the lives they live and the way they are treated, at the hands of humans.  Since animal protein is an unnecessary component of our diets, in other words a luxury, it seems insane that the following stats are what they are.  You may not care to hear these, but I’m going to share with you anyway.

27 million land animals are slaughtered each day.  That’s 1 every 12 seconds.

9 billion land animals are slaughtered each year in this country (most of them chickens; that number was 1 billion a little more than 50 years ago).

24 million ducks go to slaughter every year.

113,152,000 pigs and piglets go to slaughter every year (most are 6 months of age).

250,192,000 turkeys go to slaughter every year.

The average meat eater is responsible for 33 land animal deaths each year. 

What do you think about that last one and the wording?  Responsible.  Like it or not, that’s how it is.  Meat eaters may not take the knife to the throat, but by virtue of purchasing what’s produced, thereby supporting the factory farming industry, they are responsible.  Sounds harsh, I know, but people need to wake up.  The business of industrialized, factory farming is deplorable and needs to change.  The only way that will ever happen is if we stop eating so many animal foods.

This is Stacy. She loves having her belly rubbed.

Don’t be fooled into thinking organic or free-range are any better.  Unless you are farming yourself, or getting these ‘foods’ from a small, local farm, it’s still industrialized farming, no matter how you slice, grill or scramble it.  Hormones may not be added (though be aware – they still exist naturally in the meat), and antibiotics may not be used, but there is no individual care in the mass-production business, and great suffering takes place.  Not to mention what the massive pollution is doing to our lakes, streams, oceans and air.  People who could not care less about animals and their well-being should at least care about the planet we all share.

I’m not insisting everybody quit eating animal products (though the research does support dairy as an unfit food for humans; and, btw, dairy cows suffer the most), merely that we should be eating much less, and consider our food choices before eating with abandon.  We must do something to change the factory farming industry.  Every burger ordered or package of chicken purchased is saying we tolerate these abhorrent practices.  It’s giving these companies permission to continue what they are doing.  These practices are not only causing unnecessary suffering to so many animals in order to satisfy our palates, they are destroying our planet.

You may not care about animals the way I do.  That’s your prerogative.  But I’d be willing to bet money you could never torture one.  Just remember, next time you cut into your chicken breast or bite into that burger, you are eating an aware, feeling, loving creature who suffered immensely for your pleasure.

Just some food for thought…

This sweetie asked me and Chef AJ if we’d pose for a picture. How could we say no?

Zesty Potato-Corn Chowder

Fresh corn would have made this thick, chunky chowder even better but I was unable to find organic.  Corn is one of those items I always buy organic due to the possibility of GMO’s.  A very small portion of domestic sweet corn in the produce section is actually GMO, but since it’s not the law for it to be labeled (lame), it’s better to err on the side of caution.  Most of the GMO corn is used in processed foods (aka JUNK) and animal feed – just another reason to stay away from that crap and eat WHOLE plant foods!

Anyway, I digress.  This soup is delicious….and even better the next day.  For more intense and “zesty” flavor, add more cumin and chili powder, and use medium or hot green chiles – I used mild.  Jalapeños would be good here too, but as I’ve said before, I’m a spice wimp.  I used 2 teaspoons of chili powder and found it to be a bit too spicy, though the fam disagreed (told ya…wimp).  One of the two teaspoons was chipotle chili powder since I love that smoky flavor.  In one of the pictures below you will see something green in the chowder.  I stirred in some steamed kale and it was super yummy.

Update 9/26/13: I made this without the cashews (accidentally) and it was every bit as creamy and delicious.  So, I’ve changed the ingredient above to OPTIONAL.  

Maple-Dijon Green Bean and Sweet Potato Salad (vegan, low-fat, gluten-free)

It was lunch time.  I opened the fridge and saw fresh green beans I’d gotten from the farmer’s market, and a Japanese sweet potato.  Those are the kind with purple/burgundy skin but are white inside.  Delicious.  Anyway, I thought to myself “what can I do with both those items to make an entree?”  This salad, which I ate warm, is what I came up with.  Very tasty.

I used my amazing pressure cooker for the sweet potato (cooked 2 mins), and the green beans (cooked 1 minute), but however you want to cook them is fine.   This dish is really quick and easy.

Tofu Scramble and Potato Quesadilla (vegan, oil-free, can be gluten-free)

I got the idea for this recipe last weekend when we got food from the Seabirds truck, a vegan food truck in OC.  Very tasty!  We had it for dinner but it would be great for any meal.

Traditional quesdillas call for ooey, gooey sticky cheese but this one does not.  You can use some Daiya vegan cheese if you like (it would be delicious, not gonna lie), but just keep in mind its a processed food with a lot of fat.  Maybe you can use a tiny bit.  🙂  In this recipe I used a cashew cheese concoction made with cashews and green chiles.  I didn’t use much since cashews are very high in fat as well.  I took my “Cheesy Sauce” recipe (see in Recipes), and tweaked it a little bit to make a thicker, spreadable mixture.  See below for details. You can use all sorts of different veggies in this dish; I used what I had on hand which happened to be mushrooms and spinach, along with the potatoes.

You can use brown rice tortillas to make these babies gluten free.

Banana Oat Energy Bars (vegan, oil-free, gluten-free)

I’ve attempted to create granola-type bars in the past and haven’t been happy with the results.  I got lucky this time.  These are super easy to make and very quick.  They are packed with Omega-3’s, protein and fiber.

Note: this recipe is only gluten-free if you use certified gluten-free oats and oat flour, which are both easy to come by.