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Vegan Cheezy Broccoli & Cauliflower Bake

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This is a great side dish for any meal.

There are lots of veggies relaxing in a silky, cheezy sauce.

INGREDIENTS

2 cups broccoli, cut into bite-size pieces or larger if you prefer

2 cups cauliflower, cut into bite-size pieces or larger if you prefer

2 cups cashew milk (or other plant milk, I like the creaminess of the cashew milk)

1⁄4 cup flour

1 teaspoon of Onion powder

1 teaspoon Garlic powder

2 tablespoons nutritional yeast flakes

1 teaspoon salt

1⁄4 teaspoon nutmeg

1 cup of the new Daiya Cutting Board Collection Cheddar Style Shreds vegan cheese (it melts way better and gets stringier than the original does, its great on pizza)

Bread Crumb Topping Mixture

2/3 cup Italian seasoned bread crumbs

4 teaspoon extra virgin olive oil

½ teaspoon salt

½ teaspoon garlic powder

 

DIRECTIONS

Preheat oven to 400°F.

Prepare the bread crumb topping mixture by combining & mixing all bread crumb ingredients together, then set aside.

Cook broccoli and cauliflower in boiling water for 3 minutes, drain and set aside.

Blend in a blender the milk, garlic & onion powder, flour, nutritional yeast flakes, salt, and nutmeg until blended well.

Cook blender mixture, stirring constantly over medium heat in a saucepan until thickened, add Daiya Cheese, lower heat and stir until all the cheese is melted & incorporated. Stir until the sauce is smooth, turn off heat.

Add broccoli and cauliflower to the saucepan and stir until all the veggies are completely covered in sauce.

Pour mixture into a 9 x 9-inch casserole dish.

Sprinkle bread crumb mixture over top.

Bake until bread crumbs are toasted about 10-15 minutes.

Enjoy!

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Vegan Corn Chowder Recipe

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With the cold weather covering almost 2/3 of the country, I thought a hot warm soup recipe was in order. I took the basic Forks Over Knives Recipe for Corn Chowder and I changed up a few things to make this warm creamy comfort food. I hope you all enjoy it as much as I did.

INGREDIENTS:

1 small onion, cut into ¼-inch dice (about 1 cup)

6 garlic cloves, minced (about 1 tablespoon)

6 to 7 cups Vegetable Stock

6 cups fresh or frozen corn kernels

1 large russet potato, peeled and cut into ¼-inch dice (about 3 cups)

1 medium red bell pepper, cored, seeded, and cut into ¼-inch dice (about 1 cup)

1 teaspoon finely chopped fresh or dried parsley

1 teaspoon finely chopped fresh or dried thyme

Salt, smoked paprika and freshly ground black pepper to taste

 Instructions:

  1. In a large soup pot or Dutch oven, place the onion, garlic, and 1½ cups of the Vegetable Stock. Cover the pot and bring to a boil over high heat. Reduce the heat to low and simmer, covered, until the onion is translucent, about 10 minutes.
  2. Add the corn, potato, and 4½ cups of the remaining stock. Bring to a boil over medium heat. Reduce the heat and simmer until the potato is soft, 10 to 15 minutes.
  3. Transfer 1/2 of the mixture to a blender and blend until smooth. Return to the pot.
  4. Add the bell pepper, parsley, and thyme. Bring to a simmer and cook for another 10 minutes, until the flavors have blended and the pepper is tender.
  5. Add salt and pepper to taste. Dish up into soup bowls and sprinkle some smoked paprika onto the soup before serving to give it a slight smokey flavor. Serve hot.

 

Storage: Cool soup completely and transfer to an airtight container. Store in the refrigerator for 4 to 5 days or in the freezer for up to 1 month.

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Vegan 2017 Documentary – Is now out!

The short documentary  “Vegan 2017 – the film” is now out.

It gives a year in review for 2017.

Please give it a watch and be encouraged! It is 47 minutes in length.

 

 

 

 

 

 

 

Edward Alberola Quote

This quote by Edward Alberola is speaking so much truth that I had to share it.

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“Why I Quit a Paleo Ketogenic Diet & Went Plant Based” – Dr. Lim

This is a short interview with Dr. Lim. It’s fun to see and hear yet another doctor talk about their “ah ha” moment and evolution in their thinking and the way they now treat their patients.

The following is a partial quote from Physician’s Committee For Responsible Medicine.

The interview was conducted at the Physician’s Committee’s 2017 Nutrition in Medicine conference.

Anthony Lim, MD, JD, Medical Director: Anthony Lim, MD, JDAs Medical Director, Dr. Lim oversees the medical care of participants in the McDougall Program. Dr. Lim is a board-certified family physician, and enjoys working closely with patients to help them adopt healthier habits that can significantly improve their overall health.

He is a graduate of Stanford University with a degree in Human Biology, and subsequently obtained his law degree from Harvard Law School and his medical degree from Boston University. He completed his residency training at Santa Rosa Family Medicine Residency and has a busy career combining patient care, teaching, and community advocacy focused on whole food, plant-based nutrition.

How Your Body Transforms On A Vegan Diet Shown Week By Week

Here is a great video showing how your body changes week by week on a Vegan diet.

Enjoy!

Disease Blaming & Shaming; Some thoughts

This post is going to be a bit out of the ordinary for me but I read a little about this concept of disease shaming and found it interesting so I thought I would share with you my thoughts about it.

When I went Vegan, my reason was for my health and as touchy and particular we Vegans can be about our health the reality is that a Vegan diet does not 100% guarantee you a life without sickness or disease. (Although it does raise the odds of living a healthier life by a huge percentage)

I learned this week about this thing called “disease shaming”. This was a new concept to me. As I thought about it, I had to admit that I have been guilty of doing this, although never out loud to a person but quietly in my mind thinking this way about a person’s health situation.

Disease shaming is the belief that if a person follows a certain Vegan diet that they are guaranteed a life of good health devoid of disease. So if a Vegan gets sick, under the weather, gets cancer or some other disease, a person thinks that it was brought on by a failure of the person to follow the vegan diet 100%, “they must have cheated” or they ate too many processed foods and therefore they are paying the price now.

Blaming and shaming the person only makes matters worse. this shaming does serve a purpose though to the person shaming the other, it’s a self-defense mechanism that keeps us from facing the truth that we are not invincible and that our diet is not the fountain of youth, that will make us live forever and that no diet can 100% guarantee good health.

So I am going to start reaching out to others in a positive manner, stop the blaming and shaming even if it’s only in my thoughts.

If you are interested in looking deeper, there is a book out called “Even Vegans Die” I have not read this book, but according to the publisher of the book, they address disease shaming and body shaming as well as other health and animal advocacy topics as they relate to Vegans. It’s a play off of Dr. Michael Greger M.D.’s book “How Not To Die” which I have read and highly recommend.

Here are comments from the books publisher’s page.

“Even Vegans Die empowers vegans and their loved ones to make the best decisions regarding their own health, their advocacy for animals, and their legacy. By addressing issues of disease shaming and body shaming, the authors present a manifesto for building a more compassionate, diverse, and effective vegan community.

Even Vegans Die celebrates the benefits of a plant-based diet while acknowledging that even vegans can get sick. You will learn how to make the healthcare decisions that are right for you, how to ensure your efforts to help animals will not end after you die, and how to provide compassionate care for yourself and for others in the face of serious illness.

This book offers practical, thoughtful, and sensitive advice on creating a will, mourning, and caregiving. Without shying away from the reality of death, Even Vegans Die offers a message that remains uplifting and hopeful for all animal advocates and all those who care about them.”

Here is a quote from Michael Greger, MD who wrote the foreword to the book.

“Even people who eat a healthy, plant-based diet, can get seriously ill. That’s why this book is needed. Carol, Patti, and Ginny teach us to live wisely while we are still here, not only by eating well but also by caring for ourselves and each other. I want to live well and, if necessary, I want to die well, too. If you do also, then start reading.”—From the foreword by Michael Greger, MD

 

Thanks for listening,

The Vegan Gourmand

 

Veganuary 2017 Survey Results Are In!

The Veganuary 2017 Survey results are in and are as follows:

  • 77% ate vegan food for all of January!*

Of the 23% who did not eat vegan food for the month, 75% were vegan over 50% of the time. And of that 75%, most ate a completely vegetarian diet for all of January. Also, many people are including small slip-ups as failing to complete the entire month, whereas we regard it as a natural part of transitioning. It’s a learning curve! It’s also worth mentioning that a high proportion of omnivores (76%) and pescetarians (75%) completed an entire vegan month. That’s a really fantastic effort by all.

  • 97% feel healthier after taking part!**

And 87% have noticed an increase in their energy levels, with another 87% also confirming some weight loss.

  • 67% are staying vegan!*

Such amazing news! This figure is made up of 59% of the meat-eaters who responded to our survey, 64% of the pescetarians, and a whopping 75% of vegetarians. Interestingly, 21% are unsure of whether they’re staying vegan or not… If you are one of them, then we recommend you join our Facebook group for kind chat, recipes, and ideas. It’s helped (and helping) a lot of people feel more relaxed during their transition to veganism.

  • A huge number are reducing their consumption of animal products!*

95% have stopped eating or reduced their consumption of meat from cows, 94% have stopped eating or reduced their consumption of pigs, and 92% have stopped eating or reduced consumption of chickens. This is life-changing news for animals like Rocky, Ernie and Little Eric!

  • 99% recommend Veganuary!*

Veganuary is very much a sum of its parts… We’re nothing without the people who take part. Thank you for trying vegan with us, and for recommending the experience to others. It will make a world of difference to the animals, and to our planet.

 

2017-results-infographic

*Of Veganuary 2017 Survey respondents.

**Of those who answered this question in the survey.

 

New Series “Prescription Nutrition”

There is an all new 4 part series called “Prescription: Nutrition”. It brings you the science behind the healthiest foods to eat and takes you on a foodie journey through the world of plant-based cooking.

It featuring experts Dr. Michael Greger, Tracye McQuirter, MPH and chefs Rich Landau and Kate Jacoby from Vedge Restaurant.

New episodes premiere every other week. Unfortunately, it currently can only be seen on Curiosity Stream But you can sign up for a 31-day trial and give it a watch.

Vegan Gourmand’s Beefless Stroganoff

Growing up in a non-vegan household in the 70s, my mother would make beef stroganoff. As a kid I really didn’t care too much for it but it was what was for dinner so I ate it. Now, as a Vegan adult somehow I find it to be a comfort food for me. I haven’t had a stroganoff since I was a kid but thought it couldn’t be too hard to replicate a beef stroganoff with all the creamy flavors but as a vegan dish. So here is the recipe I finally came up with and enjoy when I get in the mood for beef stroganoff. It has all the flavor notes and rich creaminess I remember as a kid. Enjoy! Side Note: I know I usually always post images of my recipes but the last time I made this I was soooo excited to have some I completely forgot to take any pictures, sorry….sometimes my stomach overrides my brain.

Ingredients:

1 package (4-5 cups) of your favorite pasta, I use Barilla Rotini (or I like to make garlic or regular mash potatoes and pour the stroganoff over the top)

1/4 cup vegan butter (I use Earth Balance Soy Free)

1 medium sweet onion, diced

3-4 Portobello mushrooms (I have also used Gardein Beefless Tips instead of mushrooms, although you do need to change the process a bit, cooking & browning them separately from all the other ingredients)

3 large garlic cloves, minced

Olive oil or vegan butter for sauteing

1 tablespoon vegan Worcestershire sauce (Just read the ingredients on the bottles at the supermarket to make sure it does not have anchovies in it, some brands do, some don’t. I use the Kroger Brand)

1 12oz tub of vegan sour cream (I use Tofutti Sour Supreme Brand)

2 1/2 cups of vegetable broth (I use organic Vegetable broth)

2 heaping tablespoons of powdered vegan beef style broth seasoning (I use McKay’s vegan special instant broth and seasoning)

2-4 tablespoons of corn starch with water for thickening

Directions:

Start to boil your pasta.

Rinse and clean mushrooms then slice them either in chunks or strips.

Saute the onion and mushrooms together in a little olive oil or vegan butter until onions are translucent and mushrooms have cooked their liquid out.

Add the minced garlic and continue to saute for 1-2 minutes. Remove from heat.

In a medium sauce pan or large skillet add broth and whisk in the powdered vegan beef style broth seasoning then bring to a boil, then lower heat to med-low and add the Worcestershire sauce.

Combine the mushroom mixture into the broth mixture.

In a small bowl or cup mix some water with the corn starch to make a thin slurry. Stir the slurry slowly into broth and then turn the heat back up to a slow boil, stirring constantly. Do this until you get a thicker consistency.

Turn down heat to low and stir in the 1/4 cup vegan butter until incorporated.

Stir in the vegan sour cream until completely incorporated. Do not allow it to boil. Salt and pepper to taste and serve immediately over noodles or mashed potatoes.

 

 

 

 

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