Quick and Easy Creamy Potato Soup (Vegan & Gluten Free)

The last few days I've been fighting an awful cold, and I've had an appetite for nothing but soup.  Before I got sick I made some awesome detoxifying miso soup (recipe to come) that I've been eating off of for three days, but today I came home and wanted something hearty, creamy, and filling.

Enter: Quick and Easy Creamy Potato Soup

My husband says this is a 9/10... and he considers himself a non-vegan potato soup connoisseur.

I'll take it :-)

You need:
-3 med/large red skinned potatoes, chopped
-1 daikon root, peeled and chopped
-5 oz fresh cauliflower
-1/2 small white onion finely diced (you don't want huge chunks of onion in your soup!)
-1 tbsp Earth Balance vegan buttery spread
-1/2-1 cup almond milk
-3-4 tbsp nutritional yeast
-2 cups vegan veggie stock
-1 tsp Bell's Onion and Herb Poultry Seasoning (or other salt-free poultry seasoning)
-1 tsp garlic powder
-Kosher Sea Salt and Fresh Ground Pepper to taste

1.  In a large pot bring potatoes, daikon, and cauliflower to a boil in salted water.  Cook until everything is soft (about 20 minutes).
2.  Drain.  Separate out some potatoes (about 1 cup) into a bowl, set aside.  Add remaining vegetables to food processor with about 1/2-1 cup almond milk.  Blend until creamy.
3.  Return large pot to heat.  Melt vegan butter and sauté onions until brown.  Add potato mixture & cooked potatoes back to pot with veggie stock and remaining ingredients.  Heat through, stir, and enjoy!

Serve topped with green onions (pictured below), vegan bacon bits, or even some vegan cheddar cheese!

(Please excuse the crummy iPhone photos... I'm sick!  Gimme a break!)

Vegan Tofu Scramble and Easy Vegan Cheesy Sauce

I love mornings when the kitchen is ALMOST bare, but not quite.  A grocery trip is clearly in our plan for the day, but breakfast is an opportunity to take some risks and experiment.  It's like I'm on Top Chef and Padma says "Chefs, your challenge is to create a tasty vegan breakfast from what's left in this kitchen.  And your time starts... now!"

Breakfast this morning was one of those challenges.  I fell back on a basic recipe that can be a blank slate for multiple ingredients in multiple seasons:  The tofu scramble.  

Let me get one thing straight:  A tofu scramble with onions and peppers is fine, but it's boring.  Whenever I'm out for breakfast and a tofu scramble is on the menu I get all excited, and then I'm always let down by the same old boring scramble.  If every omelet was cheese and mushroom, people would get bored!  Why does every tofu scramble have to be the same??

That being said, I LOVE the opportunity this dish presents for new and exciting flavor combinations.  I have made tofu scrambles MULTIPLE times and I have a few favorites.  For now, I'll explain the details of this basic yummy dish.

Here is what I used today...

I normally would like more green veggies in there, but we were fresh out!

Here is the basic blueprint for a tofu scramble:

Ingredients

-1 package of extra firm tofu

-cooking spray or oil to coat the pan

-seasonings, veggies, and fresh herbs

1.  Spray a hot pan with cooking spray, or a little oil.  

2.  Add firmest ingredients first (onions, peppers, broccoli, mushrooms, etc).  Cook until they're softened to your liking, then remove from pan.

3.  Add the tofu to pan with dry seasonings (salt, pepper, ground things, etc).  Let it get browned on all sides.  

4.  Add softest veggies (leafy greens, fresh herbs, tomatoes, etc).  Let everything get wilted and cooked to your liking.  

5.  Add everything back into the pan to combine and heat through.  Then it's ready to serve!  

Yum!  This morning I served mine with Ezekiel Sesame Toast and Soy-Free Earth Balance Spread... oh, and my easy cheesy vegan sauce.  (Recipe below)

Some of my favorite tofu scramble combinations are:

-Peppers, onions, and cheesy sauce

-Onion, garlic, and fresh parsley

-Spinach, tomatoes, and cheesy sauce

And my ABSOLUTE FAVORITE:

-Jalepenos, sweet onion, tomato, and fresh basil - YUM!

And now for another go-to recipe...

Easy Vegan Cheesy Sauce:

(Use on pasta, scrambles, anything that is better cheesy!)

Ingredients:

-Nutritional Yeast (2-4 tbsp, depending on how much you want)

-Almond Milk (1-2 tbsp)

-Sea Salt

-Garlic Powder (optional)

-Fresh ground black pepper (optional)

1.  Add the nutritional yeast to a small bowl.  Mix in the almond milk until its a creamy consistency (not too watery, but not clumpy)

Much too clumpy

Still a little too clumpy

MMM... Just right!

2. Add in your seasonings to taste.  

3.  If you want it hot, pop it in the microwave for about 15 seconds.  Make sure it doesn't burn or bubble too much!  

4.  Add to your favorite cheesy dishes!

Creamy Vegan Cauliflower Soup

Yesterday I was all like "I'm going to write a blog post about how discouraged I'm feeling this week."

Then I came home, got in the kitchen, and changed my mind.  (Who wants to read that crap anyway?)

Bad days/weeks/months/years are normal.  It's life.  It happens.  But it's okay.  Life goes on.  And times like these give us the best opportunity to focus, adjust, and DECIDE to be great.

So here I am.  And I made a freaking GREAT soup.

 (Excuse the quality of this iPhone photo... I was being lazy.)

This soup evolved from veggies I bought with the intention to cook all week long, but never did.

Here's what I used:

-1 tbsp olive oil
-3-4 cloves of garlic (doesn't need to be minced, but cut it up a little)
-1/2 large red onion chopped
-1 large russet potato, peeled and chopped
-About 1/2 head cauliflower (cut into pieces)
-2 large zucchini squash chunked

-2 veggie bouillon cubes (crumbled)

-1 1/2 tsp Bell's salt-free onion and herb seasoning 

-1/2 tsp coriander

-kosher sea salt (to taste)

-1 package soft tofu

Here's what I did:

1.  Large stock pot.  Oil, onion, garlic.  Boom.  Let that stuff get translucent. (8-10 mins on high-ish heat)

2.  Add the rest of the chopped veggies & potatoes, cook for a minute or two. (stir so the taters don't get stuck)

3.  Add all the seasonings and bouillon cubes.  Add water (don't totally submerge all the veggies, leave like 1/2-1 inch sticking out).  Bring to a boil.

4.  Reduce to simmer, cover, cook for like 30-40 minutes.  Make sure everything is mushy.

5.  Add the soft tofu.  Cook another 4-5 minutes (so the tofu is heated through).

6.  In a food processor, puree the cooked veggies & tofu in batches (unless you have a GIANT food processor that can do it all at once, but I don't think that exists).

7.  Return to pot, continue to simmer for an hour or so until you're ready to serve.  (FYI - I topped mine with a pinch of dry oregano.. yum!)

It's like creamy cheesy cauliflower soup, without any cream or cheese!  Definitely FTMS!

PS.  If you're feeling frisky you could top this with some vegan cheddar cheese or nutritional yeast.

Enjoy!!

Tasty Vegan Tacos

When you're eating vegan it's important to look beyond typical American cuisine so you don't get bored with veggie burgers, veggie dogs, fries, and salads.  I love to try new ethnic foods and flavors, it's become a big hobby of mine!  (An affordable hobby thanks to Scoutmob!)  But, sometimes I just want to make something yummy and delicious that reminds me of a hearty American childhood favorite... Enter: Tasty Vegan Tacos!

You won't need a fourth meal after this hearty dinner.  ;-)

This recipe was sort of an experiment with what I had on hand in the summertime, and we loved it so much I figure that means it's a winner and it's ready to share.  (The hubs asks for this one all the time!)

Start with some yellow squash & zucchini squash (1 or 2 of each), and an onion.  Sauté them in a little oil to cook them down until they're soft.  Add in some tomatoes (fresh or canned and drained will work), black beans (canned or cooked from dry), and a mixture of chili powder (or taco seasoning), cumin, cayenne, salt, and pepper to your taste (You could also add some coriander or cilantro).  This will be the "meat" of your taco, so play around with the flavors & ingredients until it tastes the way you like it!  I'm not really a "measurer" so trust me when I say just play with it!  

Here's what it looked like in the pan while it was cooking.  

Nothing in this "meat" will make you sick if it's undercooked, so just warm everything through to your liking.  (I like the squash to be pretty mushy, so I cook them pretty well before I add in the other stuff.)  Toast up some of your favorite taco shells or soft tacos while the taco "meat" mixture cooks.  

Much prettier than your typical taco filling.  

I topped these tasty tacos with crunchy green onions and Daiya cheddar cheese 

(that's what I had in the fridge).

You could also add salsa, Tofutti sour cream, rice, avocado, or something else cool that I haven't thought of!!  This recipe is a GUIDE!  Feel free to be creative!  

Are there any childhood favorites you want to make vegan??  

ASK WENDY: How do I go vegan?

I get this question all the time!!  So many people out there are not living their lives to the full potential and they want to see if going vegan will fix their problems, or you're dabbling with the idea of going vegan for the New Year in hopes of a healthier lifestyle.

Well.. Let me tell you... going vegan won't solve ALL of your problems and promise you good health.  BUT, it will probably solve a whole bunch of them... and if you're smart about it you will be guaranteed good health.

Here's a list of "ailments" that I've effectively "cured" in less than one year by going vegan:
-Seasonal allergies
-Frequent stomach upsets
-Frequent heartburn (haven't had it once since)
-Frequent sinus infections
-Cholesterol issues
-Acne - (But it comes back if I eat too many potato chips & processed foods)
-Eczema
-Weak immune system (getting sick all of the time)
-Anxiety
-For the ladies:  menstrual cramps/possible endometriosis

And those are just a few off of the top of my head...  Every day I'm realizing more and more about my body that has changed since I've gone vegan.

So how did I do it??  How did I get over the cravings and learn to pass on desserts?  How did I give up cheese?  How did I go vegan???  


The answer is:  S   L   O   W   L  Y.....

I did not decide "tomorrow I'll be vegan" and eat a giant steak with melted cheese all over it for one last non-veg meal.  I slowly learned, and slowly decided, that vegan was the best for me.  I think this slow progression is the key to my success, so I've gone ahead and made a plan to help anyone go from a typical unhealthy American diet to a healthy vegan lifestyle in a few months.  This plan requires determination, dedication, and patience.  If you're willing to commit... read on....

**NOTE**  This is my opinion based on information I've learned.  You should consult your doctor before any major changes in your diet or fitness plan.  

Step 0:  I'm committing.  
You have decided you want to go vegan... HOORAY!  Take today to sing it to the world.  Tweet it.  Facebook update.  Text your friends.. you're going vegan!  Your journey is starting!  Revel in the pride of step zero.. deciding!  Also, make an appointment to visit your doctor for a routine physical & blood work in the next few days.  This step is SUPER important!!  Doctors are meant to help people and identify potential health problems early enough to treat and fix them.  If you haven't had a physical in awhile it makes sense to get one.  This step should last anywhere from a few days to a week.

**Put Food, Inc. on your Netflix cue, and consider reading (or reading about) The China Study while you're in this step.

Step 1:  Adios Red Meat.
This step should be pretty easy.  Chances are that you've dabbled in the idea of healthy eating or vegetarianism, and most healthy diets include little to no red meat.  Give up anything that walks on 4 legs.. cows, pigs, lamb, dogs, monkeys... whatever 4-legged animals you're eating.  You can still eat poultry, fish, dairy, eggs, and all plant foods... beans, legumes, grains, lentils, fruits, veggies, & nuts... your options are endless!!  Also start to amp up your veggie intake and decrease your meat portions.  Try doubling the amount of veggies on your plate at dinner and cut the meat in half.  If after this you're feeling low on calories, add some extra whole grains.  This step can last anywhere from one to three weeks... the longer you spend in the phase, the easier the next step will be.  If anyone asks, you're technically a "pollotarian" (veg + poultry and fish).

Step 2: Bye, bye, Birdie.
In addition to the red meat, cut out poultry.  Chicken, turkey, duck, quail, pigeon... If it's got wings and walks on 2 legs don't eat it.  So now you're not eating any land animals (you're a "pescetarian").  Chances are you're eating lots of fruits, dairy, veggies, grains, fish, eggs and beans... awesome!!!  This is a FANTASTIC upgrade!  You're probably feeling amazing already!  Keep up with the extra veggies and grains, and try using alternative proteins like beans & lentils.  This is also a great time to experiment with meat substitutes like tofu, tempeh, and seitan.  This step can last anywhere from ten days to three weeks.  Keep in mind... the longer you linger in step 2, the more likely you'll be successful in step 3.

One important thing to remember, once you hit step 2, you're already healthier.  If you linger in this step  for years, you're better off than a typical American.  Take pride in how far you've come.  :-)

**In preparation for Step 5, start phasing out cow's milk... try Almond, Soy, Rice, or Coconut milk with your cereal and coffee.  Drink water instead of a glass of milk.  Also try cutting out yogurt... if you're a big yogurt eater, substitute a fresh apple with some unsweetened peanut or almond butter.  It'll keep you feeling more full anyway.

Step 3:  Farewell Fishies
In addition to all land-animals, now cut out all fish and seafood.  Now you're technically a "lacto-ovo-vegetarian" (veg + dairy & eggs).  Most vegetarians fall into this category, and I feel like most of these vegetarians are focused on the animal-rights aspects of being vegetarian.  In this step, you're definitely helping your body and the environment... but if you're really hoping to feel better you've GOT to take the next two steps...

**Read The Kind Diet by Alicia Silverstone.
**Watch Forks Over Knives

Step 4: Exit Eggs
Cut out eggs  - check things that are breaded, mayos, dressings, etc...  This is where you'll start to have trouble at restaurants and when you're out with friends.  You have to be persistent!  It's okay if you can't taste the potato salad... you'll survive!  Order a tofu scramble or oatmeal with fresh fruit at brunch instead of an omelet... while everyone else is taking a mid-morning nap (or on the toilet), you'll be full of energy and ready to take on the day!  Need convincing?  Read this.  It helped me keep myself in check.  If you're a big egg-eater stay in this stage for a few weeks.  If not, feel free to move on...

**Make sure you're getting a little protein at each meal (beans, lentils, tofu, meat substitutes, whole grains, etc... also make sure you're getting a wide variety of veggies, grains, and fruits in your diet.)

**Buy some vegan cookbooks and start practicing new recipes, (or use Google... my favorite recipe book!)

Step 5:  Dairy & B12
You've already been substituting non-dairy milks and cutting back on yogurt... now it's time to really say goodbye to dairy.  This will be the hardest step, especially if you're a big cheese-eater like I was.  The protein in diary is actually addictive, so you're literally going to have to break yourself of your dairy addiction.  Read this if you need a little kick-start.  Once I learned the connection between veal and dairy, I was more easily persuaded to turn down the cheese.  If you really miss the gooey goodness, try Daiya vegan cheese or Amy's Rice Mac and Cheeze (check the labels on your cheese substitutes to make sure they're vegan, if it contains "casein" or "milk protein" they're no good).  I also use a lot of nutritional yeast to fulfill the cheese cravings I occasionally get.

This is when you'll probably see the most significant change.  The week I cut out dairy I lost 5lbs, and I've NEVER felt better.  

Start taking a B12 supplement once a day or every-other day.  This is the only thing you can't get from plants, and it's not something to mess around with.  Your doctor will be able to fill you in on your B12 status at your next physical.


Step 6:  Honey
I'm a little torn about honey.  Technically it's not vegan and I try my best to avoid it, but I do have a little container of local, organic honey from my non-vegan days that I use about once a month.  (I don't want to throw it away!)  I probably won't buy honey any more once it's gone.  Watch Vanishing of the Bees for a detailed look at the honey situation in America; it's pretty crazy.

So... now you're vegan!  Hooray!  Take note of how you feel... keep a journal of ailments and symptoms throughout your transition and see how they change.  Head back to your doctor for a physical to make sure you're meeting all of your nutritional requirements.

I'll post more recipes and meal plans to help you with your transition over the next few months... remember: it's a slow process.  The slower you go, the more successful you'll be.  Don't rush.  You have your whole life to be a healthy vegan.

Feel free to post comments, questions, and concerns below.  I am MORE THAN HAPPY to answer them!!!

Cheers to a Happy, HEALTHY 2012!

For the time-pressed vegan (A tribute to Amy's)

I love Food That Makes Sense.  I love eating it.  I love chewing it.  I love smelling it.  I love feeling full-filled. (Heh, get it?)  I love feeling energized after a well-rounded meal.  There is nothing better than being able to eat all of the foods you love and feeling no guilt WHATSOEVER for it.

Unfortunately, marathon training required a HUGE amount of time.  Because of my busy training/work/worry schedule (refer to my blogging hiatus post) I wasn't always able to make my own FTMS, so I relied heavily on a few prepared items from Amy's organics that I LOVED to munch on (and still do, but in much smaller amounts).  I have an unhealthy obsession with this healthy company.   You can trust that many of their products are vegan (everything is CLEARLY labeled as "VEGAN" on the ingredients) and they're relatively easy to prepare.  Here are my top vegan favorites from Amy's... let the drooling commence.

1.  This is clearly not an every-day meal (this Mac N Cheeze has 520 calories) but after a long training session it's totally justifiable to eat in one sitting.  Now that I'm not training as much I have to convince my husband to share it with me... he's usually sweet enough to "help."  The best thing about this bowl of creamy, cheezy goodness:  it's cruelty free!  (If I'm not totally wiped after a long run, I'll cook my own version of vegan mac n cheese... recipe to come!)

2.  Let the obsession continue:  Amy's Burritos & Wraps.  There are several that are vegan but here are my two favorites:

Amy's Indian Samosa Wrap

Amy's Bean & Rice Burrito

Now that I'm done training, I'll occasionally make a quick lunch out of a burrito and a salad.  But in training this was a mid-morning SNACK.  Almost every day.  YUM!  

3.  PIZZA.

This rice crust pizza is especially delicious after a long run... and it's a great cheesy replacement for those missing their casein fix.  

If you're not craving a cheesy pizza, this roasted veggie is also a hit.  Yes, when I'm training I'll eat it in one sitting.  It's freaking awesome.  

4.  Quick and easy meals... Amy's has a bunch of easy meals that helped me save time while I was training.  Sometimes there just aren't enough hours in the day to do everything!!  Here are a few of my favs... 

Mattar Tofu - add a salad for a yummy lunch!!

Medium Chili - I use my rice cooker & steaming basket to make some brown rice and broccoli to pour this over... DELICIOUS!  

Veggie Burgers - There are all kinds of varieties.. I like this one for training for the extra calories.  Whole grain bread, steamed veggies, and chips... yum!  

Tamale Verde - A lunchtime fav.

Pot Pie - When I want to feel REALLY full.

5.  And last but not least... when I want to really celebrate.  

Serious Awesomeness.

What are your favorite quick and easy frozen meals??

Atlanta Santa Speedo Run

In two weeks I am running a 1.5 mile race in a bikini.  Cue Kevin:

Home Alone Scream Photo

AHHHH!!!!

Okay, I swear I'm not totally insane.  I decided to run this race for three reasons:

1. I thought it would be a smart way to stay motivated after the marathon.
2. It's for an AWESOME charity. (Click here for more info, and to donate!)
3. My co-worker had a baby recently and she's running it, so I have no excuse.  

I literally decided I was going to sign up and raise the $200 minimum on the drive back from the Savannah marathon.  I called up my good friend, Mike Smith, who's a physical therapist and weight-lifting connoisseur.   He sent me an INCREDIBLY detailed weight-lifting plan that I've been putting to use at the gym, about twice a week in addition to running.  

But now, we're less than two weeks from the bikini race and I have not exactly been an angel with the work-outs and the eating.  (Thanksgiving didn't help either... Vegan pumpkin pie, green bean casserole, and baked mac n cheese are partially to blame.  I plan to post about those deliciously sinful dishes later on.)

So here's my public, transparent plan to shrink my tummy back down to normal capacity, and look decent in my speedo.  

THE WORKOUTS (this upcoming week):

Sunday - Ran 6 miles,  9:35min/mile average

Monday - Swim practice (1 hour) & abs

Tuesday - TNR (Tuesday Night Run) 3-4 miles

Wednesday - Lift & light cardio

Thursday - 5k (under 30)

Friday - Speed intervals (treadmill) and light lifting

Saturday - Lift & light cardio

Sunday - Run 6-7

THE FOOD:

Breakfast

 - Smoothie:  1 small banana, 1 cup frozen fruit, 1 tbsp hemp protein powder, water

Morning Snack

 - Honeycrisp Apple (so delicious!)

Lunch 

 - Salad:  Whatever fresh veggies & beans I have, pickled veggies, herbs and spices.  

Afternoon Snack 

 - Veggies & hummus

Dinner

 - Veggies, salad, soup, etc.  

Bring it, Speedo Run!  :-)

Carnival Cruise Lines loves Vegans :-)

For our one year anniversary, my husband and I decided to take a cruise on the Carnival Fascination ship!  We were so excited to see clear blue waters, spend time relaxing on the beach, and enjoy the 24 hour pizza buffet.  But... I was really nervous about my vegan options.  Not because I didn't think there would be any, but because I didn't want to spend a whole 5 days eating white pasta and salads.  I know that would NOT make sense.

Luckily for me, our lovely hostess addressed my dietary needs the very first night.  I was placed on a special list, and every night there would be a delicious 3-course vegan meal waiting for me!  It was so fantastic!

Here are some of the things they made me:

Layers of veggies and sauce - Yum!

Delicious Stir-fry with Tofu

Vegetable enchiladas with crispy tortilla strips - So amazing I can't wait to try recreating this one!

Baked Cinnamon Apples for dessert 

Vegan Caprese salad with tofu and a pesto dressing - delicious!

...and TALL!

Watermelon and citrus salad

Delicious creamy blackberry and vanilla dessert 

All of this amazing food allowed us to relax and have a wonderful time!  It was a fantastic way to celebrate our first anniversary!  :-)

The moral of the story:  When you go out to eat... just ask!  It turned out so great for me!