Vegetarian

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“Forks Over Knives”

Yesterday hubby and I had a special date: a trip to the movie theater to see Forks Over Knives.  I’d been waiting for months to see it, and hubby very nicely agreed to go with me.  For those who don’t know, Forks Over Knives is a documentary that describes how several doctors and scientists are spreading the word about the health benefits of a whole foods, plant-based diet.  The film’s tagline is: “WARNING: THIS MOVIE COULD SAVE YOUR LIFE.”  And it could.  It really could.

The film focuses primarily on Dr. T. Colin Campbell, who conducted the groundbreaking China Study and consolidated his findings into an absolutely eye-opening book, and his good friend, Dr. Caldwell Esselstyn, a former heart surgeon who has achieved stunning results for a group of patients by placing them on a whole foods, plant-based diet.  Dr. Campbell and Dr. Esselstyn describe their backgrounds growing up on farms and their gradual awakening to an understanding of the importance of eating plants.  Both visionaries explain the fundamentals and results of their groundbreaking studies in a way that makes the science easy for the audience to understand.

The sciency parts of the film were interspersed with more personal segments following the filmmaker and two “guinea pigs” who tried a plant-based diet and got some spectacular results.  I loved seeing these people go from simply existing to living vibrant, healthy lives with the help of veggies.  And there were quick scenes focused on a few veggie role models – a vegan martial artist who described the great effect eating a plant-based diet has had on his training (shorter recovery times, which I learned about in Thrive) and Dr. Esselstyn’s son, Rip Esselstyn – triathlete, firefighter, and author of The Engine 2 Diet, the book that proves that real men eat plants.  Oh, and Rip chanted that mantra over and over while climbing up a fireman’s pole without using his legs.  No big deal.

After the film ended, hubby and I couldn’t stop talking about it. A few of our major takeaways:

  • One thing that has disturbed me for quite some time, and continues to disturb me, is the resistance shown to the plant-based life by the medical establishment, government, and even NGOs.  One of the “guinea pigs” who tried a plant-based diet under Dr. Esselstyn’s guidance relayed a conversation with her “regular diabetes doctor,” who was horrified by the diet and literally said, “What is this guy trying to do, take you off all your meds?”  Um, YES!  The movie mentioned, but did not linger on, the extent to which both Dr. Campbell and Dr. Esselstyn were marginalized by the research (Campbell) and medical (Esselstyn) establishments.  As the movie explained, there’s no money in healthy people, and there’s no money in dead people.  The money is in the middle: in sick people.  It’s in the interest of Big Pharmaceutical to keep America sick and dependent on drugs.  Yeah, no thanks.  I’ll take a carrot instead.  (I do think there are doctors out there who are truly interested in promoting health – my doctor is extremely supportive of my vegetarian diet.  But the odds are against them.  We need to change the system.)
  • Hubby was appalled at what he learned about dairy.  After learning about the connections Dr. Campbell found between casein (the major protein in dairy) and cancer, hubby has expressed a desire to cut way back on dairy.  We’ve agreed that while we will still enjoy eggs and very good cheese on a very infrequent, “special treat” basis, we’re going to see if we can do without milk, yogurt and mediocre cheese.  I’m not much of a milk drinker myself, but hubby likes his cereal in the morning.  So we added a variety of non-dairy milks to our grocery cart this week for hubby to sample.  (I’m a soymilk person because I love the protein content, but hubby is more interested in the texture and taste with his cereal, so he picked up a few varieties of almond and oat milk to start.  You should see our pantry.  It looks like a hippie convention.)
  • The film’s explanation of The China Study – its background, hypotheses, and findings – was particularly well done.  I’ve read the book several times and never fail to learn something.  But I thought the film did a wonderful job of distilling the mind-boggling amount of data into main points.  The difference between traditional “Eastern” diets – of mostly rice and vegetables – and the Western or “Standard American Diet” – of meat, dairy, refined carbs and sugar – was stark.  The movie illustrated the major data with graphs and diagrams and really made the study very easy to comprehend.  As a result, it was impossible not to see the truth: in rural China, where little to no meat is consumed, the rates of Western diseases such as cancer, heart disease and diabetes are virtually nonexistent.  It’s clear that we can take control of our health by moving to a whole foods, plant-based diet.  I was really inspired by this (information I already knew!  It never hurts to see/hear it again…).  Since seeing the film, I’ve had three meals.  Two of them have been fabulous, filling salads packed with fiber and nutrients.  I already ate fairly clean, but now I am more motivated than ever to cut things like crackers and pretzels out of my diet and substitute crunchy raw veg and sweet fruit.

Hubby and I both enjoyed Forks Over Knives.  I found it incredibly motivating and validating of my lifestyle choices and left the theater with a huge smile on my face and a renewed commitment to seeking health in every aspect of my life.  Hubby was motivated as well and also reported that he learned a great deal.  If you haven’t seen it, go!  The warning is true: Forks Over Knives really might save lives.

Did you see Forks Over Knives?  What did you think?

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Tofu Curry with Soba Noodles

One of the best things about being a vegetarian, for me, is how easy dinner is these days – and often, how fast.  Of course, I’m not saying you have to be a vegetarian to make fast meals.  Rachael Ray would have my head on a platter (roasted up in under 30 minutes!) if I tried to claim that.  And perhaps it wouldn’t make any difference to a more organized, less forgetful person.  But for me, as an omnivore, I can’t count how many times I forgot to defrost the chicken or salmon for dinner, only to come home and stare at a pantry that was jammed full but lacking in concrete dinner ideas for me.  Being vegetarian has removed defrosting from the equation.  Tofu and tempeh don’t need to be frozen – they can chill in my fridge (pardon the pun) until I’m ready for them.  And if I’m not in a soy mood, there are always canned beans in my pantry.  These days, even if I come home and I’m not feeling whatever was on my meal plan, I know dinner is not far away and I have ample options at my fingertips.

This one-pot meal is a perfect example of that.  I had planned on coconut milk-braised tofu with soybeans over brown rice for dinner.  Well, I got home after a hectic Monday and I had the same problem that I often have when rice is on the menu – I was hungry now, not 45 minutes from now.  I also wasn’t really in the mood for soybeans, although tofu still sounded good.  Two quick swaps – soba for rice and peas for soybeans – and I was in business.  Dinner was on the table 20 minutes later and hubby and I were two happy people.  More importantly, perhaps, we were two people who didn’t eat six servings of cheese because dinner was an hour away.  I really can’t complain about that.

Tofu Curry with Soba Noodles

1 block extra-firm tofu, cubed
1 can light coconut milk
1/2 bag frozen peas
1 28-oz can crushed tomatoes in juice
1 teaspoon garam masala
1 teaspoon sweet curry powder
1/2 teaspoon kosher salt
1 handful soba noodles

  • In a large cast-iron pot, heat coconut milk over medium-high heat.  Stir in tofu, peas, tomatoes and seasonings and allow mixture to come to a boil.
  • Break soba noodles in half and stir into curry.  Allow entire dish to cook together for 10-15 minutes, stirring occasionally.  (Don’t ignore it, or it will stick to the bottom of the pan!  Don’t be like me!)
  • Serve in small bowls.

Source: Adapted from How to Cook Everything Vegetarian, by Mark Bittman

Nota Baker: You can totally omit the soba noodles here if you are going for something less pan-Asian and more traditional Indian.  This curry would be delicious served over brown or basmati rice.  However, the soba noodles are much faster than rice and they make it a one-pot meal.  Good stuff on a weekday, in my opinion!

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Potato-Leek Frittata

It took me awhile to come around to frittatas, but I have to admit: they might be the perfect brunch food.  They are savory and flavorful at their best, accommodate endless variations, and are delicious at every temperature.  This is the quintessential spring frittata: potatoes, leeks, and well-seasoned eggs that come together in a dish where the whole is greater than the sum of its parts.  It’s easy, fairly quick, and practically a guaranteed crowd-pleaser.  What better dish to serve on a lazy Sunday morning in spring?

Potato-Leek Frittata

1 tablespoon extra virgin olive oil
1 leek, cleaned and sliced (white and light green parts only)
2 russet potatoes, cleaned and thinly sliced
6 eggs
2 tablespoons skim milk
pinch salt and pepper
minced chives or freeze-dried chives (optional)

  • Preheat oven to 350 degrees Fahrenheit.
  • Heat olive oil in a nonstick pan.  Add leeks and season with salt.  Saute until leeks are beginning to soften.
  • Arrange potato slices over leeks in concentric circles.
  • Meanwhile, beat together eggs, milk, salt and pepper.  Pour egg mixture over potatoes and jiggle pan until egg mixture fills in all crevices.  Cook until sides are just beginning to set.  Transfer to oven.
  • Bake 30 minutes.  Remove from oven and allow to cool slightly.  Remove to a serving platter and garnish with chives if desired.  Serve hot, at room temperature, or cool.

Source: Covered In Flour

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Provencal Lentils

Obviously I loved every place that hubby and I visited in France, but I have to admit that I have a soft spot for Provence.  I’ve wanted to visit Provence since I was a little girl.  I papered the inside of my closet door with pictures of Europe, which seemed to be disproportionately pictures of Provence (although there were a good number of Alpine villages thrown in there too) and I would stare at the pictures every day and dream of visiting them in person.  When hubby and I finally made that trip last fall, Provence was everything I imagined it to be and more.  I loved the hot sun, the lush grapevines, the sleepy hill towns, the bustling markets, the towering Pont du Gard and the spires of the Palais des Papes in Avignon, and the relaxed outdoor cafes where – even if it’s not on the menu – you can always get pastis.  And of course, I loved the flavors of Provence – the tomato-pepper-eggplant trio that makes up ratatouille, the briny olive taste of pistou (I even had a risotto that seemed to have olive tapenade mixed in – outrageous – note to self: must recreate) and the quintessential herbs de Provence, naturally.

With these lentils, I am putting a Provencal twist on a very simple, rustic dish (which is kind of Provencal in and of itself, if you think about it).  If you’re simply going to cook up a pot of lentils – and why not? – herbs de Provence impart a heady lavender and thyme flavor.  And I went one better than that, even, by adding a teaspoon of fennel seed to give a whiff of the licorice aroma of pastis. In one bite of these lentils, I felt as though I had stopped by the Arles market to collect a big bunch of aromatic dried herbs and then sauntered into a corner cafe, sat down and requested pastis, sil vous plait.  Not a bad trip for a Friday night in my kitchen.

Provencal Lentils

1 cup Urban Garden mixed lentils (or brown lentils)
4 cups vegetable broth
1 teaspoon mustard powder
1 teaspoon Herbs de Provence (substitute thyme)
1/2 to 1 teaspoon whole fennel seeds

  • In a heavy pot, bring the lentils and the vegetable broth to a boil, reduce to simmer, and cover.  Allow lentils to cook for 45 minutes, stirring occasionally to keep from sticking to the bottom of the pot.  (Nota Baker: It’s really important that you use brown lentils here.  French green lentils take forever to cook – although you can use them if you have all day – and red lentils will break down into a delicious mush, which is great but not what we’re going for here.  The lentils I had were a mix of green, brown and red and so there were several textures represented.  That’s great, but if you can only use one, go for brown.)
  • Once the lentils have fully cooked (taste a small bite just to make sure) drain off the remainder of the vegetable broth – but don’t get too overenthusiastic with the draining; we want the lentils to be a little loose so some remaining broth is a good thing.
  • Return the lentils to the pot and stir in a teaspoon of mustard powder, a teaspoon of herbs de Provence (or you can substitute thyme if you don’t have herbs de Provence), and either 1/2 or 1 teaspoon of fennel seeds.  (I used a full teaspoon, which tasted fantastic to me, but hubby isn’t wild about the flavor of fennel seeds – he liked that it was in this dish but would have preferred it to be a little subtler.  So I’ll reduce it for his sake next time I make this, but if you like fennel seeds, then a full teaspoon will be very nice indeed.)
  • Season to taste with salt and pepper.  Serve over greens, buttered baguette slices, or simply in a bowl.  Yum.

Source: Covered In Flour

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Go Veg for Earth Day!

Well, my lovely readers, it’s that time of year again… when we all turn our thoughts to the planet and how we can keep it clean and tidy for future generations.  That’s right, I’m talking about Earth Day.  I think it’s safe to say that the general consensus is that we only have this one planet to live on, and we haven’t been doing the best job of taking care of it.  Now, while April 22 isn’t the only day that we should all be “green,” I still love Earth Day and use it as an opportunity to examine my own habits and think about how I can do better in the future.  I’ve planted a garden, switched to using eco-friendly cleaning and personal care products almost exclusively, and committed to buying local and/or organic as much as possible.  These are all things that we can do day in, day out to keep our Mama Earth fresh.

But if you want to take it to another level, there’s one thing you can do that beats out almost any other personal action you can take to better the environment: eat less meat.  I’m not saying you have to go vegetarian or vegan (although it would be totally rock ‘n roll if you did), but even reducing your meat consumption just a little bit will have a huge impact.  Here are the facts:

  • One quarter of the Earth’s surface, one third of its arable land, is dedicated to livestock (that includes both the space the animals themselves take up, and the space devoted to growing their feed) (source).  That’s a lot of land that could be put to other uses – like growing grain and vegetable crops to feed the poorest and hungriest people in the world.
  • In 2009 Elke Stehfest, a Dutch scientist, reported to the Copenhagen Climate Congress that if people in Europe and the United States switched to a plant-based diet, they could free up an area of land equivalent to Russia and Canada combined, which could be replanted as forest (source).  Since we know that plants suck up carbon dioxide, that would have a huge impact in reducing emissions – representing up to a 70% decrease in climate change mitigation costs by 2050 (source).  However, Stehfest cautions that if we don’t change our eating habits, by 2050 we will have to cut our emissions by two-thirds, to the tune of some $40 trillion (source).
  • Cows emit methane gas, which is 23 times more powerful than carbon dioxide (source).  Experts disagree on what percentage of greenhouse gas emissions are attributable to animal agriculture, with Science Daily estimating that animal agriculture (including feed, production, and transport) accounts for 18% of our greenhouse gas emissions (source) and Worldwatch International placing its estimate at more than 50% (source).  One thing we can all agree on is that fewer factory farms = fewer emissions.
  • For every 1 kilogram (2.2 pounds) of beef, farmers must feed a cow 15 kilograms of grain (which requires energy-intensive fertilizer to grow) and 30 kilograms of forage (source).  45 kilograms of input for every 1 kilogram of output is about as inefficient a production as you can find.
  • The Natural Resources Defense Council has warned that factory farms are major polluters, producing massive levels of nitrates, a toxic substance that contaminates groundwater and has been linked to higher than average numbers of miscarriages and other health problems, in areas where wells are drawn nearby (source).  Cattle manure runoff is believed to cause E.coli (source) – gross!
  • Scientists at the prestigious Carnegie Mellon University calculated that the average American household emits 8.1 tons of carbon dioxide due to its meat consumption, but driving a car that gets 25 miles per gallon of gas, 12,000 miles a year (also the American average) yields only 4.4 tons of carbon dioxide (source).  So we are basically taxing the environment almost twice as much at dinner as we are on our commutes!
  • Many scientists regard avian influenza (the bird flu) as having been caused by pathogens related to changes in livestock feed (source and source).  The current practices of animal agriculture have frightening consequences for human health.  And I’m not even talking about the thousands of statistically significant correlations between animal protein consumption and “Western” diseases such as heart disease, diabetes, and cancer (source).

Now, while I think it would be awesome if everyone transitioned to a plant-based diet – I firmly believe that we would be healthier and so would our Earth – I’m a realist.  I know that there are those of you out there who love a burger or a roast chicken, and I don’t want to scare you away.  But please consider reducing your meat consumption, even just a little.  Meatless Mondays are a great place to start.  After all, even reducing your meat one day per week is better than doing nothing at all!  And heck, even Mario Batali is jumping on the Meatless Monday train!

So while I know that there are those of you out there who do like your meat, please consider trying replacing your meaty meals with some savory and Earth-friendly veg a few times a week.  You could make pizza Margherita at home, have lentils instead of meat in your Bolognese sauce, or whip up a savory tempeh hash or Shepherdess pie.  Look around my vegan and vegetarian archives or explore some of the other veggie blogs that are cooking up amazing meals on a daily basis.  Meatless meals are healthy and delicious, and even going meatless just once or a few times each week has a positive impact on the environment.  And if you want to dial it up and think about going completely veg, give me a shout – I’ll be happy to share my personal tips and thoughts with you.  The compassionate will inherit the Earth!

How will you celebrate Earth Day this year?

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Mock Tuna Noodle Casserole

April in D.C. has been acting really weird. One day it will be 75 degrees and hubby and I are eating salads and popsicles.  Then the next day it’s rainy and 41.  This is that time of year when D.C. can’t make up its mind as to whether it wants to be grey and gloomy and cold, or sunny and beautiful.  We go through this every year, but this year it seems to be taking longer than usual.  By Easter we should have sorted ourselves out, but in the meantime comfort food is still called for.  And I know that it’s still cold up north where my family is… so this recipe is a gift for all of us.  It’s warm and soothing, briny and salty from the Chickpeas of the Sea, and even includes a crispy golden crust.  In short, Mock Tuna Noodle Casserole is the total package, perfectly designed for taking us out of the winter doldrums and into spring and summer.

Mock Tuna Noodle Casserole

6 ounces egg noodles (1/2 package)
1 cup Chickpeas of the Sea
1/2 cup Homemade Bread Crumbs (or substitute panko)
olive oil

  • Preheat oven to 350 degrees Fahrenheit.
  • Boil egg noodles in salted water, until al dente.  Remove noodles to a mixing bowl, reserving some of the pasta water.
  • Add Chickpeas of the Sea to the noodles and fold together gently.  Add pasta water, a little at a time, to loosen mixture as needed.
  • Remove noodles and Chickpeas of the Sea to a casserole dish.
  • Sprinkle bread crumbs in an even layer over the top of the casserole.  Drizzle with olive oil to ensure browning.
  • Bake at 350 for 3o-35 minutes, until top of casserole is golden brown and casserole is heated through.

Yield: Serves 4.

Source: Covered In Flour

Source: Covered in Flour.

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Spring Green Soup

Spring is the most glorious season of the year in DC.  There are flowers, literally, everywhere.  For a few weeks, it seems like there isn’t a tree in the mid-Atlantic region that’s not in bloom.  Dogwood, cherry trees, and my favorite redbuds are on every street corner.  And then there are the fields of daffodils, the flowers blooming up and down every street in the city, and you should see my neighborhood – gardens in bloom everywhere.  It’s gorgeous.  I love it.

Unfortunately for me, spring in DC also brings epic amounts of pollen – obviously – and every year my body completely revolts.  I usually spend several weeks of the spring holed up indoors and even that isn’t enough to keep me from coming down with a miserable case of spring allergies.  In the worst years, I’m virtually unintelligable.  This year I thought I was getting off easy and I got cocky and went out for a run on Sunday morning.  I waited until the worst pollen time (5:00-10:00 a.m.) was over, but I was out the door at about 10:05 and apparently I didn’t wait long enough, because I am a mess now.  Yesterday I spent the entire day sneezing and rubbing my eyes.  Fortunately, my office is well acquainted with my allergy woes and they know I’m not contagious!  Still, by the end of the day I was a pretty unhappy girl and desperately in need of something soothing and nourishing.  I knew exactly what I wanted – green soup.  Between the leeks, potatoes and spinach, I enjoyed each and every nutrient.  Now, I’m not delusional – I know that green soup isn’t going to cure my allergies.  But it’s a nice way to celebrate the season while I stare wistfully at the gardens outside my window.  Here’s to a few days of low pollen counts…

Spring Green Soup

2 tablespoons olive oil
3 leeks, white and light green parts only, cleaned
3 potatoes, large-diced
kosher salt
5 cups water
1 tablespoon Better Than Bouillon vegetable base
4 large handfuls baby spinach
freshly ground pepper to taste

  • In a large cast iron pot, heat olive oil over medium-high.  Chop leeks and add to oil.  Season with a pinch of kosher salt and stir to coat with oil.  Allow leeks to cook down for about 5 minutes.
  • Add potatoes and season with another good pinch of kosher salt.  Stir potatoes and leeks together.
  • Add water and Better Than Bouillon and bring to a boil.  Cook for 20-25 minutes, until potatoes are fork tender.
  • Add spinach and stir into soup until spinach is wilted down.  Blend soup in a high speed blender or in the pot with an immersion blender until it reaches the consistency desired.  Season to taste with freshly ground black pepper.  Garnish with a drizzle of extra-virgin olive oil and serve immediately.

Source: Covered In Flour

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Buffalo Seitan

Here’s a bit of trivia about hubby and me: we live and die by our hockey team, the Buffalo Sabres.  If you know me “in real life” (and you’re not a Sabres fan yourself), chances are you’ve been bored to tears by me talking about the team incessantly… telling you the stats of my favorite players, giving you my armchair coach theories about where they need to improve, bragging about Ryan Miller (USA! USA!) and predicting how far my guys will get into the postseason.  Hubby and I watch every game with NHL Center Ice and we catch a few games in person every year (we go every time the Sabres are in DC to play the Capitals, and we try to see at least one home game in Buffalo every year).  This year started out rough, but we stuck by our team and they rewarded us with a committed new owner and a fantastic finish to the season… and now we’re off to the Stanley Cup Playoffs!

Last night was our first playoff game of the season, and hubby and I knew we had to do something special for it.  Enter Buffalo Seitan.  Now, the city of Buffalo is not exactly famous for its many vegetarian specialties.  There’s Buffalo wings, beef on weck, and the many non-vegetarian Polish dishes.  But this veggie household still wanted to get in on the Buffalo foodie action, and a veg-friendly reimagining of Buffalo wings did the trick.  Buffalo Seitan is just as rich and spicy as the original recipe that inspired it (but not quite as fattening).  Served with rice, greens, and a drizzle of lemon-chive dressing (sadly we didn’t have ranch or blue cheese!), we didn’t even miss the chicken.  And the meal tasted even better because we got to eat it while watching the Sabres win 1-0 on the road to take an early series lead.  Let’s Go Buffalo!

Buffalo Seitan

1 package chicken-flavored seitan strips
olive oil (1 tablespoon or use spray)
3 tablespoons butter (or Earth Balance for a vegan alternative)
3-6 tablespoons Frank’s Red Hot Sauce

  • Heat oil in a non-stick saute pan over medium-high (either drizzle a tablespoon of oil, or spray to coat the bottom of the pan evenly).
  • Drain seitan package and pat seitan strips dry with a paper towel.  Add to pan and saute until browned on either side and warmed through.
  • Meanwhile, melt together the butter and Frank’s sauce over low heat, then immediately remove from heat.  (Use a 1-1 ratio of sauce to butter for a mild sauce and increase the ration to 1.5-1 or 2-1 for more heat.  I used a 1-1 ratio because I’m a wimp.  It tasted great to me, but hubby doused his with probably another 1/2 cup of Frank’s sauce.  To each their own!)
  • When seitan is fully browned, drizzle sauce directly into saute pan and toss to coat all the seitan.  Serve immediately over brown rice with a side of greens (and a drizzle of ranch or a ranch dipping sauce would be nice here, but sadly my pantry came up short).

Yield: Serves 2

Source: Messybaker’s hubby just knows the Buffalo sauce recipe, as do all Buffalo guys. 

Nota Baker: Hubby suggested eliminating the olive oil, sauteeing the seitan directly in the butter, and then tossing it with Frank’s sauce at the end.  I’ll try this method next time and report back with an update.

LET’S GO BUFF-A-LO!

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Chickpeas of the Sea

Since I renewed my commitment to eating vegetarian, I’ve been eating many more varied dishes – trying new recipes, inventing, experimenting with flavor combinations – but I haven’t had that urge to “makeover” old favorites into vegetarian-friendly entrees, for the most part.  There was a bit of experimenting with lentil-based “meat” loaf, which didn’t yield anything worth blogging about (yet) and I’ve been making the occasional Shepherdess Pie.  But I’m simply not really interested in turning meat dishes into vegan or vegetarian dishes.  I’m happy with the variety of foods I’m eating already, all unquestionably vegetarian.

So I was surprised even at myself when I suddenly had the urge to “makeover” tuna salad.  I have never been a big fan of canned tuna.  Sure, I liked raw tuna in sushi and tuna tartare, and even the occasional seared tuna (but I had to be in the mood) but the texture and fishiness of canned tuna salad never appealed to me.  Still, one day on a run I had a Eureka! moment – that tends to happen on runs – and I decided to make a mock tuna salad that could serve as a sandwich filling, dip, spread, or mix-in for a casserole.  And how to get that seafoody flavor without seafood?  Well, obviously, sea vegetable!  I’ve been adding sea vegetable to dishes when I want that briny ocean taste – why not use it to replicate tuna salad?  So I blended up some chickpeas, nori, tamari (for more umami) and lemon juice (for tang) and… well, I liked it better than any tuna salad I’ve ever had.  So on those blue moon occasions when I get a craving for a tuna melt, I now have a solution.  And what a delicious solution it is…

Chickpeas of the Sea

This makes a rather large batch, but it’s great stuff to have on hand.  It keeps very well (although hubby thinks it’s best on the first day).  I love to make it on Sunday and keep it in the fridge for mock tuna sandwiches… that is, if I can stop dipping carrot sticks in it long enough to make the sandwich!

2 cans chickpeas, rinsed and drained
juice of 1/2 lemon
2 tablespoons tamari
2-4 sheets nori
1/2 cup vegenaise (or mayonnaise for a non-vegan version)
1 carrot, peeled and diced
2 celery ribs, diced

  • Tear nori sheets into large pieces (start with 2 – you can always add more if you want more briny flavor).  In food processor, combine chickpeas, lemon juice, tamari and nori.  Pulse until chickpeas are broken up into coarse crumbs and other ingredients are combined.
  • Scoop chickpea mixture into a large mixing bowl and add remaining ingredients.  Fold mixture together and remove to refrigerator.  Allow to set for 30 minutes, until flavors meld.

Source: Covered In Flour

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Veg Head

I almost didn’t write this post.  If you’ve been reading for awhile, you’ve probably already noticed the absence of meat around here.  You may remember me mentioning the lack of healthy vegetarian options on my business trip, or perhaps you spotted a meat-dish makeover.  You’ve likely put two and two together.  After all, you’re smart.  And that was my intention – to quietly go about eating my veggies and sharing them with you.  But I realized that I owe you more than that.  I owe it to you, you who check in here to see what’s new in Casa Messy, to share all of my culinary journeys with you.

For the past six months, I’ve been eating a completely vegetarian diet.

I’ve been contemplating this change for awhile.  I first started thinking about it last spring, and mused here about my motivations.  Then I started the transition, very slowly, over the summer.  I read a LOT of information about eating a healthy vegetarian diet.  I found some books and blogs that were extremely helpful to me.  I cruised the web for vegetarian and vegan recipes.  I bought new cookbooks.  I thought about what this lifestyle change would mean for me and for hubby.  And while I did all that, I gradually reduced my meat intake.  As you know, I have been abstaining from beef and pork since I was 17.  I no longer miss or crave them, and haven’t for years.  This summer I continued to eat fish occasionally but almost completely eliminated poultry.  In fact, I only ate poultry twice, I think, all summer.  It felt fine, natural, and I didn’t really miss the poultry.  That was when I started to think, “Wow, I could really do this.”

Then I went to France.  Obviously, France is not exactly a vegetarian paradise.  I didn’t want to feel like I had missed out on any part of the experience so soon in my journey, and I wasn’t “official” yet, so I gave myself permission to enjoy poultry and seafood as much as I wanted while there.  And I did.  When I came home, I felt satisfied.  I felt like I had eaten my fill and didn’t need anymore.  I “declared myself” vegetarian on October 12, the day before my birthday, although in reality I hadn’t eaten meat (including seafood) since late September.  Oh, and if you’re wondering how my birthday was… it was fabulous.  Hubby took me to a wonderful French restaurant near our home and I had a delicious, flavorful mushroom dish and a magnificent chocolate tart. 

Now, six months in, I feel like I am adapting to my new lifestyle and ready to talk to you all about it.  Because I do want to talk to you.  There is so, so much I want to share.  I’ll start by answering some questions that I’ve gotten, and some I haven’t gotten.

What the heck happened on October 12?

Like I said, I had already been eating a fully vegetarian diet for about three weeks.  But I didn’t want to commit, didn’t want to put a label on what I was doing.  On October 12, I remember it was a nice day outside – that beautiful DC Indian summer was still going on.  Blue sky, warm breeze.  So I decided to go for a walk after work, because hubby had a late night.  As I cruised around my neighborhood, I stopped in a bookstore and meandered over to the food and nutrition section (obviously).  I was flipping through a book on vegetarian diets and happened to stop on a page with quotes describing the horrors of factory farms and slaughterhouses.  Now, before you say anything, no, I haven’t been living under a rock.  I knew what happened on factory farms.  In this day and age, who doesn’t?  But seeing the words printed in stark black on the page, quotes from people who had actually carried out some astonishing atrocities, brought it home for me like nothing else ever had.  I stood in Books-A-Million literally feeling my heart drop to my toes, and I realized that I simply couldn’t be part of that system anymore.  I didn’t have it in me to cast one more vote for that system.  Yes, I was buying organic meat from Whole Foods, or from the farmers market… but I realized that wasn’t enough.  Every  dollar I spent on meat was a dollar that said, “I support this, I’m willing to be part of the demand for meat that has created things as they are.”  And I no longer felt comfortable with that.

How do I feel now?

I feel fantastic!  I have more energy than ever before.  I feel light and fresh.  My skin is clear and my hair is actually healthier than it used to be.  I am confident that I am doing the right thing for my health and for the environment.  It’s liberating.

What about the hubs?

The hubs is extremely supportive.  He understood my reasons for wanting to give this lifestyle another try and assured me that he was totally on board.  He hasn’t gone veg himself, which of course is his choice – he’s a grown-up.  However, he packs himself veggie lunches and he eats the same meals that I eat at home.  He will occasionally buy himself beef to make burgers on our new grill, and he usually (but not always) orders meat when we eat out.  We’re both very happy with the balance we’ve struck.

What kind of reactions am I getting?

I’ll be honest – the reactions I’ve gotten from friends and family have been mixed, which is to be expected.  Still, the vast majority have been very positive.  I think most people understand that I’m an adult who has done my homework, and I can make my own decisions.  Some people in particular have been awesome.  Special shout-outs go to hubby’s stepmom, who bought me a vegan cookbook for my birthday and made sure that there was a tasty veg entree at Thanksgiving for me and my vegan sister-in-law, and also to my other sister-in-law, who is gradually eating more veg herself!  I’m sure it helps that I try not to be preachy – I think this blog post is the most I’ve proselytized, and I really am not trying to push anything on you all, just telling you what my experiences have been.  So while I’ve had some difficult moments, people have generally been pretty darn amazing.

Am I getting all the nutrition I need?

Yes, Mom.  Haha!  No, really, I promise I have done tons of research on this.  I have made a concerted effort to eat protein with most, if not all, meals, and as a result I am actually getting more protein than I did when eating fish and poultry.  (I track my intake in an online nutrition tracker.)  I also take a multivitamin and a calcium supplement.  So I’m covered.  Actually, making sure that my nutrition is on point has been a fun challenge.  I’ve been exploring vegetarian protein sources (beans and tempeh are my faves, but I’m also loving lentils, tofu and seitan and the occasional egg) and filling my plate with tons of colorful veggies to get an array of nutrients.  I’ve been paying so much attention that I really believe my diet is healthier now.  I’ve also lost my taste for most processed junk as I’ve been eating more whole foods. 

Any plans to go vegan?

Not at this time.  I’m eating a lot of vegan meals, just coincidentally (because not every vegetarian meal includes cheese).  I do try to limit dairy because I have concerns about the healthfulness of dairy, but I am eating nonfat Greek yogurt for protein and really good cheeses.  I’m not going to waste my “dairy budget” on junky cheese for the most part, but I’m okay with some dairy coming in as a special treat from time to time.  It’s possible that could change, but right now I’m happy with the way things are.

What about seafood?

I’ll be honest, this is the hardest for me.  I haven’t had a single craving for poultry since giving it up – not even on Thanksgiving – but seafood, especially shellfish, was hard for me.  I really like sushi, smoked salmon, and tuna tartare.  I absolutely love mussels, clams and especially lobster.  I really didn’t think I would have trouble with those, since I hardly ever got them even when I was eating seafood – they were a very special treat for me, particularly lobster.  It was hard for me to imagine that I would miss something I only got once a year, if that.  But I do.  I do miss lobster.  So, would I eat seafood?  Truthfully, I’m not sure.  Sushi is not a problem for me because I can get the flavors through vegetarian sushi, and creamy avocado is a great stand-in for fish (since it’s the texture I love in sushi, more than the taste of the fish).  But the other stuff, yeah, I won’t lie, I miss it.  And while I don’t intend to eat it, I’m not going to foreclose the possibility that I would have a small amount on a very special occasion.  For example, my brother lives on an island and snorkels for clams.  If he offered me clams that he had snorkeled for, would I say no?  I haven’t had to experience that situation yet, so I don’t know for sure what I would do.  But if I’m being truthful with myself, I think that right now at least, for me it would feel more toxic to refuse something so special my brother was offering – clams that he had gathered and prepared with his own hands – than to just eat a couple of them.  That would be a really huge deal for me, and while I can’t think of another occasion where I really believe I would try seafood right now, I have to be honest and say that in that situation (which will probably happen, but only a couple of times), I would eat a couple of clams.  Does that make me a bad vegetarian?  I don’t think it does.  I can be committed to my lifestyle and allow myself one or two exceptions because I love my brother more.  Again, you know I hate labels.  I’m not trying to be perfect here, or to fit into anyone’s definition other than my own.  I’m just doing the best I can every day.

What does this mean for the blog?

Well, there won’t really be many changes.  You know I’m a baker at heart.  There will still be lots of baked goods, I promise.  Some may be vegan!  I’ve discovered that I looooove vegan baked goods (the cupcakes seem to have more chew, which I like, and vegan “buttercream” is much less greasy than the original).  So I’ll experiment there and share the good stuff.  And obviously the main dishes and salads I’ll be posting will be vegetarian or vegan.  However, I am going to leave the seafood and poultry recipes up on the blog, since I know some of you may want to try them.  Give the tuna and avocado salad a whirl – just because I’m not eating it doesn’t mean you can’t!

Most important question… how’s the food?

Dudes.  Dudes.  The food… the food is great.  You don’t have to eat animals to eat well.  For the past six months, I’ve explored different cuisines, flipped through new cookbooks, read vegetarian blogs, and really expanded my cooking horizons.  I’ve shared a couple of those discoveries with all of you, and rest assured, there are many more to come.  Now that I am more confident in my vegetarian lifestyle, I’m cooking up a storm.  I haven’t had this much fun in the kitchen since I was first married and trying out my shiny new wedding cookware!  And for those who worry that vegetarianism is limiting, trust me, it’s not.  I’ve eaten more variety in the past six months than I ever did while eating meat.  I used to have a few standby recipes that I rotated, trying new things periodically for the blog.  But now I’m exploring new flavorings.  Tamari!  Have you had tamari?  Oh it’s fantastic!  I’m having a wonderful time experimenting.  Some of my dishes have been great; others have been flops.   But it’s been an awesome ride.  And I have some great recipes to share with y’all in the coming weeks.  Stay tuned!

The past six months have been an amazing ride.  I’m more committed to vegetarianism than ever and looking forward to sharing this journey with my friends through this blog!