Books

The China Study Cookbook: Review and Giveaway plus No-Bake Chocolate Peanut Butter Bars Recipe!

I had all ready watched and was blown away by Forks Over Knives before I read The China Study. When I read the book, the evidence and data presented there by T. Colin Campbell, PHD and his son Thomas M. Campbell, was simply irrefutable. I felt my convictions about plant-based eating deepen even more. Certainly, the book confirmed all that I wanted to know and learn about eating for health (indeed nearly every single health issue you can imagine can be improved through a whole foods plant-based diet).

So, I gave the book to my sister-in-law, she read it cover to cover on a flight home to Switzerland. She and my brother and their family went plant-based almost immediately. The book then got passed around amongst her friends and family. Some of those people went plant-based. I’m sure those people shared the book with their loved ones. That’s what we do when we find something phenomenal that can change lives. We share it with those that are precious to us so that they can understand the real data behind the whole foods movement and experience the joy of good health.

Dr. Campbell mentions in the intro to this cookbook that people always ask him what he eats, and that undoubtedly he would give people a limited answer that would disappoint those wanting to make real lifestyle changes. Now you can discover for yourself the real “China Study Diet” His daughter, Leanne Campbell is the author of the cookbook. I love that they’ve truly kept it in the family to show how the Campbell family does healthy vegan.

On quick review of the cookbook I was delighted to see that the recipes used simple ingredients, that the meals would be easy and quick to prepare AND that they would indeed be flavorful, despite the fact that none of the recipes contain oil, very little of them use sweeteners (and when they do, they use natural sweeteners) and all of the recipes are low in sodium. Also, Nearly every recipe has a lovely photo (a huge plus in my book, I like to see what the food I’m preparing is supposed to look like).

I especially enjoyed Leanne’s explanation about feeding a whole foods plant-based diet to children. Not only do they thrive, but indeed their diets are likely nutritionally superior to all of their peers. (My own children do very well on a plant-based diet).

Now, lets talk about the food. My husband, who’s not much of a treat guy, thoroughly enjoyed both salads I tested out of the book and asked for seconds of each. My daughter loved the Coconut Curry Rice so much that she begged for the last of it on the second day. As for the desserts, well I was happily surprised that the Vegan Chocolate Cake was moist and tender, even without the addition of oil, oh and the frosting tastes like a delicious chocolate pudding. My pickiest and youngest eater ate 6 slices of the Favorite French Toast in one day. He wanted it for Breakfast, Lunch and Dinner (by then I had to make another batch). I couldn’t blame him, it was truly delicious.

As for the No-Bake Peanut Butter Bars, well, we’ll just let the photos and the recipe do the talking. Enjoy.

No-Bake Peanut Butter Bars

These bars are rich, creamy, sweet and satisfying–everything a dessert should be! (recipe used with permission, of course).

1 cup low-fat graham crackers, crushed
1/4 cup crushed walnuts
1/2 cup reduced-fat, unsweetened coconut
1/3 cup natural peanut butter
1/4 cup non-dairy milk
1 cup non-dairy chocolate chips
5 tablespoons rice or almond milk

1- Crush graham crackers in food processor. In a separate bowl, add walnuts, coconut and peanut butter. Stir in the crushed graham crackers.

2- Slowly add milk and mix. If mixture does not hold together, continue adding additional milk until all the ingredients stick together. However, don’t make it too soft, and, if necessary, use your hands.

3- Spread mixture evenly into a 9×9 non-stick baking dish.

4- In a saucepan, melt chocolate chips together with rice or almond milk over medium heat. Stir until smooth.

5- Spread chocolate mixture on top of peanut butter mixture. Refrigerate for 1 hour or until hardened. Cut into squares and enjoy!

Tip: These make a great holiday treat and should be used sparingly.

Buy The China Study Cookbook here. Get the Kindle Edition here.

Buy it on the Publisher’s Site, BenBella Books here

For a chance to win a copy of this amazing cookbook, Click on the link below to enter the Giveaway! This contest is open to entrants in the USA and Canada only. You must also follow this blog by email or RSS feed to qualify. You have until Friday the 26th of July to enter! I will notify the winner by email on Monday the 29th of July. GO!!

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Lentil Quinoa Bolognese Sauce from The Great Vegan Bean Book + Review and Giveaway!

Topped with Easy Almond Parm, pg. 27

Kathy Hester is one of my very favorite cookbook authors. She’s saved my vegan bacon on many rushed days with her book: The Vegan Slow Cooker. Every. Single. Recipe. I’ve tried out of that book has turned out fabulously, so you can imagine I jumped at the chance when she asked me to review her newest cookbook: The Great Vegan Bean Book. I’ll be sharing (with her permission) the recipe for the Lentil Quinoa Bolognese Sauce later in this post, but first feast your eyes on some of the other creations I made from her book.

Lets just say that the dip disappeared before the bag of pita chips was gone. I thought for sure I was going to need to doctor this recipe with some vegan sour cream to fatten it up. Nope. It’s perfectly skinny and delicious just the way it is.

A certain someone in my house likes to occasionally nosh on the Boca Vegan Chik’n patties. Not ever buying those again after making these. I’ve been looking for a “chick’n” patty replacement I could make at home for some time now. I once made another way inferior chickpea patty recipe from a certain plant based author. Those sucked. These ruled.

Then I combined the above two recipes and made a Crispy Grilled Sandwich Delight on Marbled Rye Bread with the Creamy Spinach Artichoke Dip White Bean Dip, the Baked Crispy Chickpea Seitan Patty and Kimchi. SO good I could have cried.

Of course I had to try a dessert. These babies were absolutely calling my name.

Coconut Pecan Blondies, pg. 181. I heart you.

Now back to the Lentil Quinoa Bolognese Sauce. Did I mention your kids will eat it, and ask for seconds? Here’s the conversation surrounding that dinner:

Silence while everyone is nomming on the sauce over noodles…

Somer: Did you guys know I put a whole head of kale in this?

Kid #1: I can’t even taste the kale

Husband: My head turned into kale today

Kid #1: All I can taste is vegetable deliciousness

Kid #2 who doesn’t like vegetables: Silence whilst gobbling down all his dinner.

Lentil Quinoa Bolognese Sauce

This hearty, protein-rich sauce serves a crowd, or it can be a staple you make every month or so, freezing any leftovers so they will be there for you during those crazy weeks (we ate it all weekend, hence photos of all the ways we used this delicious and nutritious pasta sauce)

1 cup (192 g) lentils (green, brown, or beluga)
3 medium carrots (peeled if not organic), each cut into 4 large pieces
1-2 cups (235 to 475 ml) water
2 tablespoons (28 ml) olive oil
1/2 small onion, chopped
1 bell pepper, cored, seeded and chopped
3 cloves garlic, chopped
1 can (20 ounces, or 560 g) crushed tomatoes, or 3 cups (750 g) homemade puree plus 2 teaspoons dried basil
1 1/2 t. dried oregano
1 tablespoon (2 g) dried basil
1/2 teaspoon red pepper flakes or crushed dried chilies (optional)
1 small bunch kale, stems removed and torn into small pieces (about 3 cups [201 g]) (optional)
1/2 cup (87 g) quinoa, rinsed well
1/2 cup (120 ml) red wine or 2 tablespoons (28 ml) balsamic vinegar
Salt and pepper, to taste
Cooked pasta, for serving, use GF pasta for a GF meal

Add the lentils, carrots, and water to a large soup pot. Turn the heat to high, cook until the mixture is simmering, and then decrease to low and cover. Cook until the lentils are tender, 20 to 30 minutes.

While the lentils cook, heat the oil in a saute pan over medium heat. Add the onion and saute until translucent, about 5 minutes. Then add the bell pepper and garlic and saute for 1 minute more.

Once the carrots and lentils are cooked remove the carrots from the pot of lentils and add them to a food processor or blender along with the tomatoes, oregano, basil, red pepper flakes, kale, and sauteed veggies, and puree until smooth.

At the same time, add the quinoa and red wine to the pot of lentils. Turn the heat to medium, cook until it starts to simmer again, and then cover and decrease the heat to low. Cook until the quinoa start to show their white tails.

Add the puree to the lentil-quinoa mixture and cook, covered, over low heat until the sauce melds and heats thoroughly, about 20 minutes.

Kathy’s going to have to forgive me, since her book is so popular, her publisher didn’t have review copies available, so I got the book in a PDF format until a hard copy is available to send out. The PDF copy is stamped with the publisher’s logo on each page and was difficult for me to read cover to cover (the way I always read cookbooks). So, I invented a Grilled Eggplant Lasagna, using the leftovers of Kathy’s amazing Lentil Quinoa Bolognese Sauce, then later read through the PDF to find that Kathy has her own Eggplant Lasagna recipe in the book. Well, the more the merrier I say! I’ll be sharing my version with you later in the week.

Buy “The Great Vegan Bean Book” in paperback book on Amazon here or the Kindle version here

Visit Kathy Hester at her site Healthy Slow Cooking here

Visit “The Great Vegan Bean Book” Blog Tour page here

Visit the photographer’s site for the book, Renee Comet, here

For a chance to win a copy of this amazing cookbook, Click on the link below to enter the Giveaway! This contest is open to entrants in the USA only. You must also follow this blog by email or RSS feed to qualify. You have until Monday the 10th of June to enter! I will notify the winner by email on Wednesday the 12th. GO!!

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Summer Berry Cheesecake Recipe from Nut Butter Universe, plus Review and Giveaway!

Page 110, Photo used with permission, courtesy of Vegan Heritage Press. Keep reading for the recipe!

So, Dianne Wenz, from Vegan Heritage Press (aka Veggie Girl and fellow Vegan Temptivist) emailed me and asked me if I’d review Robin Robertson’s Nut Butter Universe. Of course I said YES! I mean, every single recipe in this book features nuts, seeds, or nut butters (or all 3). Robin gives simple instructions on how to make your own nut and seed butters at home. No more paying $10 a jar for Tahini! Plus, I was super excited after seeing Kristy’s review and the Fantasy Brownies (woah…) Basically, I all ready knew this cookbook would be right up my alley.

I’ve tested more than 10 recipes out of the book and each one turned out every bit as delicious as the last. This is definitely MY KIND of cookbook!

Here’s several of the things I made out of Nut Butter Universe:

pg. 90, one of the top vegan burgers I’ve ever tried, though I may use a flax egg to get it to bind better next round (and there will be a next round).

pg. 132 OMGosh, this fudge literally comes together in minutes and is ridiculously delicious.

pg. 133, yup, something for your LUCKY four legged friend too, my friendly tester definitely approved!

Page 32, Photo used with permission, courtesy of Vegan Heritage Press. I made these tasty bad boys, but my family gobbled them up before I could get a photo shoot, they were that good! Thank goodness Vegan Heritage Press had my back on this one and had a photo for me to share with you.

pg. 52, I have a feeling this will be our “go-to” grilling recipe this summer. SO in love with the Almond Romesco Sauce.

…A closer look

This is honestly the most realistic vegan cheesecake that I’ve ever eaten. Look at the cheesecake in relation to the size of the fork in front of it! I quartered the recipe and made it baby sized for portion control (4 inch springform!)

Topped with raspberry sauce for color contrast.

I’ve also made (but not photographed) the following:

Orange Decadence Chocolate-Almond Truffles pg. 126 (like a Christmas Present melting in your mouth). Cold Noodle Salad with Spicy Peanut Sauce pg, 42, I’ve made a lot of Peanut Noodle salads, but this one had the perfect balance of flavors and textures. I used rice noodles and made it gluten-free, most if not all recipes in the book can be made gluten-free! Peanut Butter Cups pg. 127 Even better than the real thing…and last but not least, the Crunchy Coleslaw with Creamy Cashew Dressing pg. 46. Yes, it’s simple and amazing.

Now, for that Cheesecake recipe you’ve been waiting for…

Summer Berry Cheesecake

This light and luscious cheesecake features your favorite berries of summer. The creamy goodness comes from cashews blended into a rich butter and combined with vegan cream cheese. Be sure your berries are well-drained and blotted dry to remove any liquid.

Ingredients:

3/4 cup almonds, soaked overnight, then drained and blotted dry
3/4 cup soft pitted dates
1 cup raw cashews, soaked overnight, then drained and blotted dry
1/2 cup natural sugar
1 tablespoon fresh lemon juice
1 teaspoon vanilla extract
2 (8-ounce) containers vegan  cream cheese, at room temperature
1 1/2 cups fresh or thawed frozen  strawberries, blackberries, or raspberries, well drained and blotted dry
2 tablespoons cornstarch
Fresh berries and mint leaves, for garnish

Preparation:

Grease an 8-inch springform pan and set aside. In a food processor, combine the drained soaked almonds and the dates and process until finely ground. Press the mixture into the bottom of the prepared pan. Set aside. Preheat the oven to 350°F.

In a food processor or high-speed blender, combine the soaked and drained cashews, sugar, lemon juice, and vanilla, and process to a paste. Add the cream cheese, berries, and cornstarch, and blend until smooth and very creamy.
Pour the filling into the prepared crust and bake for 45 minutes. Turn off the oven and leave the cheesecake inside for another 10 minutes.
Remove the cake from the oven and cool at room temperature, then refrigerate at least 4 hours before serving. Carefully remove the sides of the springform pan before slicing. (You may need to run a knife around the edge of the cake to separate it from the pan.) Serve garnished with fresh berries and mint. Cover and refrigerate any leftovers.

For a chance to win a copy of this amazing cookbook from Vegan Heritage Press, Click on the link below to enter the Giveaway! This contest is open to entrants in the USA only. You must also follow this blog by email or RSS feed to qualify. You have until Friday the 24th of May to enter! I will notify the winner by email on Monday the 27th. GO!

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Celebrating 100 Posts!

It’s a good day all around, this post marks my 100th post since I started this blog in September 2012. I’m feeling all kinds of love and support! Thanks to all of you. Today I got twitter follows from Forks Over Knives, Dr. McDougall and a Hospital!?! I also got featured on the brand new site, Choose Veg. Feeling happy and blessed. Here’s a look back at 99 posts, in no particular order.

Healthied Up Oatmeal Chocolate Chip Cookie Bars: https://vedgedout.com/2012/10/05/healthied-up-oatmeal-chocolate-chip-cookie-bars/

Quinoa Tabbouleh: https://vedgedout.com/2012/09/25/simplest-quinoa-tabbouleh-salad/

Insane Chocolate Layer Cake: https://vedgedout.com/2012/09/21/insane-chocolate-layer-cake/

Vedged Out Lasagna: https://vedgedout.com/2012/09/19/a-very-vedged-out-lasagna/

African Peanut Stew: https://vedgedout.com/2012/09/17/the-ultimate-ratbag/

Happiness in a Cookie Bite: https://vedgedout.com/2012/09/17/the-ultimate-ratbag/

20 Reasons Why Going Vegan Sucks: https://vedgedout.com/2012/09/11/20reasonswhygoingvegansucks/

Super Soft and Snappy Ginger Cookies: https://vedgedout.com/2012/09/27/woohoo-mofo-plus-extra-snappy-and-soft-ginger-cookies/

The Bear 100, Curtis: https://vedgedout.com/2012/09/28/the-bear-100-curtis-823/

Black Bean Veggie Burger: https://vedgedout.com/2012/10/01/black-bean-veggie-burger-with-guac-on-a-pretzel-bun/

Pretzel Rolls: https://vedgedout.com/2012/10/02/whole-grain-pretzel-buns-or-rolls/

Somer & Erika

Forks over Knives publishes my testimonial: https://vedgedout.com/2012/10/02/holy-freaking-crap/

Vegan French Toast: https://vedgedout.com/2012/10/09/vegan-french-toast/

Dad’s Cowboy Beans: https://vedgedout.com/2012/10/08/dads-cowboy-beans/

Sriracha and Olive Salsa Fresca: https://vedgedout.com/2012/10/12/sriracha-and-olive-salsa-fresca/

Forks Over Knives Cookbook: http://www.amazon.com/Forks-Over-Knives-Cookbook-Plant-Based/dp/1615190619/ref=sr_1_1?ie=UTF8&qid=1368043207&sr=8-1&keywords=forks+over+knives

Plum Tart with Apricot Crumble: https://vedgedout.com/2012/10/16/layered-plum-tart-with-apricot-crumble/

Vegan BBQ Sandwich: https://vedgedout.com/2012/10/17/vegan-bbq-sandwich/

Smoked Coconut Gouda: https://vedgedout.com/2012/10/22/smoked-coconut-gouda/

Pomona’s Pectin, vegan cheese’s best friend : http://www.pomonapectin.com/

George Monroy!

Vedged Out Calzone: https://vedgedout.com/2012/10/23/vedged-out-calzone-and-a-welcome-party-for-george-monroy/

Cozy Roasted Butternut Soup: https://vedgedout.com/?s=cozy+roasted+butternut+soup

Not Beef Stew: https://vedgedout.com/2012/10/10/not-beef-stew/

Vegan Monte Cristo Sandwich: https://vedgedout.com/2012/10/28/vegan-monte-cristo-sandwich-vegan-mofo-iron-chef-challenge/

Vegan Aebleskivers: https://vedgedout.com/2012/10/29/vegan-aebleskivers/

Macadamia Nut Brie En Croute: https://vedgedout.com/2012/10/31/virtual-vegan-potluck-spooky-vegan-macadamia-nut-brie-en-croute/

Virtual Vegan Potluck Baby: http://virtualveganpotluck.com/

Double Dark Chocolate Coconut Pecan Cookies: https://vedgedout.com/2012/11/09/double-dark-chocolate-coconut-pecan-cookies/

Buttery Vegan Pan Rolls: https://vedgedout.com/2012/11/14/butterypanrolls/

Moroccan Lentil Soup: https://vedgedout.com/2012/12/03/moroccan-lentil-soup/

Happy Herbivore test session: https://vedgedout.com/?s=happy+herbivore

Oil Free Banana Muffins: https://vedgedout.com/2012/12/07/oil-free-banana-muffins/

Mini Vegan “Meat” Loaves: https://vedgedout.com/2012/12/10/mini-meat-loaves/

Vegan Dog? https://vedgedout.com/2012/12/18/v-dog-review-and-sample-giveaway/

V-Dog! http://v-dog.com/

Truck Stop Jo Jo Potatoes & Vegan Ranch Dressing: https://vedgedout.com/2012/12/14/truck-stop-jo-jo-potatoes-with-vegan-ranch-dressing/

Mom’s 9 grain granola: https://vedgedout.com/2012/12/21/moms-9-grain-granola/

Creamy Satay Soup with Tasty Baked Tofu: https://vedgedout.com/2012/12/30/creamy-satay-soup-with-tasty-baked-tofu/

Toasted Sesame Tahini: https://vedgedout.com/2013/01/02/toasted-sesame-tahini-pictorial/

Green Smoothie Challenge: https://vedgedout.com/green-smoothie-challenge-2/

Traditional Green Smoothie: https://vedgedout.com/2013/01/07/vedged-out-2013-green-smoothie-challenge-day-1/

Green Julius: https://vedgedout.com/2013/01/08/vedged-out-2013-green-smoothie-challenge-day-2/

Razzleberry Lemonade Green Smoothie: https://vedgedout.com/2013/01/07/vedged-out-2013-green-smoothie-challenge-day-1/

60 minutes of torture!

Apple Pie Green Smoothie: https://vedgedout.com/2013/01/10/vedged-out-2013-green-smoothie-challenge-day-4/

Cauliflower or Parsnip Tabbouleh: https://vedgedout.com/2013/01/10/vedged-out-2013-green-smoothie-challenge-day-4/

Cheesy Smoky Spicy Black Bean Soup: https://vedgedout.com/2013/01/10/vedged-out-2013-green-smoothie-challenge-day-4/

Veggie Stir Fry: https://vedgedout.com/2013/01/11/vedged-out-green-smoothie-challenge-day-5/

Endless Winter

Vegan Hot and Sour Soup: https://vedgedout.com/2013/01/12/vedged-out-green-smoothie-day-6/

Abe’s Hearty Lentil Soup: https://vedgedout.com/2013/01/13/vedged-out-2013-green-smoothie-challenge-day-7/

Vegan Laksa: https://vedgedout.com/2013/01/31/vegan-laksa/

Vegan Pani Po’ Po: https://vedgedout.com/2013/01/29/vegan-pani-po-po/

Creamy White Bean Potato and Kale Soup: https://vedgedout.com/2013/02/22/creamy-white-bean-potato-and-kale-soup-with-vegan-sausage/

Vegan Stock Powder: https://vedgedout.com/2013/02/19/vegan-stock-powder/

Vegan Peanut Butter Cup, made with Annie’s Chocolate: https://vedgedout.com/2013/02/15/blogging-and-friendship/

Pepita Oatmeal Raisin Cookie Bars: https://vedgedout.com/2013/02/13/pepita-oatmeal-raisin-cookie-bars/

Chocolate Ginger Ice Cream: https://vedgedout.com/2013/02/04/chocolate-ginger-ice-cream/

Annie’s Miso Soup: https://vedgedout.com/2013/02/15/blogging-and-friendship/

Frugal’s Apple, Walnut and Black Treacle Cake: https://vedgedout.com/2013/02/27/featuring-frugal/

Chow Down Film Review: https://vedgedout.com/2013/03/04/chow-down/

Vegan Cream of Mushroom Soup: https://vedgedout.com/2013/03/06/vegan-cream-of-mushroom-soup/

Vegan Cheez-It’s: https://vedgedout.com/2013/03/08/vegan-cheez-it-crackers/

Foxy Moxy Debut: https://vedgedout.com/2013/03/11/individual-vegan-margherita-pizzas-with-homemade-fresh-moxarella-cheese/

Sesame Orange Seitan: https://vedgedout.com/2013/03/14/meaty-cravings/

Almond and Pistachio Ice Cream: https://vedgedout.com/2013/03/16/vegan-almond-and-pistachio-ice-cream/

Celebrating with Morgan: https://vedgedout.com/2013/03/19/death-by-double-dark-chocolate-killer-fudge-pie/

Death by Double Dark Chocolate Killer Fudge Pie: https://vedgedout.com/2013/03/19/death-by-double-dark-chocolate-killer-fudge-pie/

Kittee’s Vegan Pudla: https://vedgedout.com/2013/03/21/vegan-pudla-omelet-thingy/

Scott Jurek’s eat and Run Review: https://vedgedout.com/2013/04/17/scott-jureks-eat-run-review-and-giveaway/

Sunwarrior’s Liquid Vitamin Mineral Rush Review: https://vedgedout.com/2013/03/29/sun-warrior-liquid-vitamin-mineral-rush-review-and-five-bottle-giveaway/

Doterra Love: https://vedgedout.com/2013/04/30/doterra-essential-oil-giveaway-lemon-lavender-and-peppermint-intro-gift-set/

Vegan Cherry Garcia: https://vedgedout.com/2013/04/01/vegan-cherry-garcia/

Heart Healthy Pizza’s Spanakopizza: https://vedgedout.com/2013/04/03/heart-healthy-pizza-review-recipes-interview-giveaway/

Heart Healthy Pizza’s Mad Cowboy Pizza:https://vedgedout.com/2013/04/05/heart-healthy-pizza-review-recipes-interview-giveaway-part-2/

Frosted Minty Stawberry Lemonade: https://vedgedout.com/2013/04/11/frosty-strawberry-lemonade-with-mint-and-a-virtual-vegan-potluck-crash-course/

Vegan Caprese Grilled Cheese Sandwich:https://vedgedout.com/2013/04/12/caprese-vegan-grilled-cheese-sandwiches-with-vegan-tomato-basil-bisque/

Tomato Basil Bisque: https://vedgedout.com/2013/04/12/caprese-vegan-grilled-cheese-sandwiches-with-vegan-tomato-basil-bisque/

Juice Feast + Ultra Green Juice Recipe: https://vedgedout.com/2013/04/22/juice-feast-basics-ultra-juice-recipe/

Savory Spicy 8 Juice: https://vedgedout.com/2013/04/24/savory-spicy-8-juice/

Curried Brown Rice and Ultimate Lentil Salads: https://vedgedout.com/2013/05/02/myfootisadesert/

My Foot is a Desert MFA exhibition: https://vedgedout.com/2013/05/02/myfootisadesert/

Fluffiest Maple Buttermilk Pancakes: https://vedgedout.com/2013/05/06/fluffiest-maple-buttermilk-pancakes/

Food Bloggers against Hunger: Simplest Chickpea Salad: https://vedgedout.com/2013/04/08/food-bloggers-against-hunger-simplest-chickpea-salad/

Somer Goes Raw for 30 days: https://vedgedout.com/2013/03/27/somer-goes-raw-month-of-giveaways/

Frugal’s Hasselback Potatoes: https://vedgedout.com/2013/02/27/featuring-frugal/

Frugal’s Roasted Sweet Potato and Parsnip Soup: https://vedgedout.com/2013/02/27/featuring-frugal/

Frugal’s Mushroom Orzotto: https://vedgedout.com/2013/02/27/featuring-frugal/

Brookie Grasshopper Squares: https://vedgedout.com/2012/11/27/keepin-it-kind-holiday-cookie-exchange-brookie-grasshopper-squares/

Quinoa Minestrone: https://vedgedout.com/2012/11/26/breaking-a-fast-quinoa-minestrone/

Vegan Thanksgiving: https://vedgedout.com/2012/11/19/vedged-out-thanksgiving-menu/

Dad’s Holiday Stuffing: https://vedgedout.com/2012/11/19/vedged-out-thanksgiving-menu/

Vegan MOFO! http://www.veganmofo.com/

Smoky Vegan Split Pea Soup: https://vedgedout.com/2012/10/04/smoky-vegan-split-pea-soup/

Cashew Horchata: https://vedgedout.com/2013/04/19/raw-vegan-lite-cashew-horchata/

Pepita Maple Butter Dressing with Carrot Ribbon Salad: https://vedgedout.com/2013/02/25/pepita-maple-butter-salad-dressing-with-carrot-ribbon-salad/

VaPOOrize: https://vedgedout.com/2012/12/05/vapoorize/

Tofu Feta: https://vedgedout.com/2013/01/08/vedged-out-2013-green-smoothie-challenge-day-2/

Tropical Colada Green Smoothie: https://vedgedout.com/2013/01/09/vedged-out-2013-green-smoothie-challenge-day-3/

Pepperjack Cashew Cheese: https://vedgedout.com/2012/10/23/updated-pepper-jack-cashew-cheez/

Frosty Strawberry Lemonade with Mint: https://vedgedout.com/2013/04/11/frosty-strawberry-lemonade-with-mint-and-a-virtual-vegan-potluck-crash-course/

Scott Jurek’s Eat & Run. Review and Giveaway

I don’t do a whole lot of hero worship, but ever since I started running I’ve been completely fascinated with Scott Jurek. Back then I couldn’t understand how anyone, let alone someone who eats an entirely plant-based diet could run 100 miles or more, and run it fast… Here are just a few of his winning feats:

Hardrock 100 victory, a brutal mountain race with close to 68,000 feet in elevation change. The local Silverton, Colorado E.R. Room is usually full to the brim following the race.

Fall down seven times, get up eight -Japanese Proverb. After nearly keeling over halfway through the race at mile 70 with vomiting, dehydration and exhaustion induced visions, Scott picked himself up to win the 135 mile Badwater Ultramarathon. Badwater is run in the one of the world’s hottest and most desolate places, the aptly named Death Valley. Temperatures can reach over 130° F (54° C) even in the shade. Rumor has it you have to run on the white painted line on the side of the road just so your shoes don’t melt off during the race.

He’s also won the 153 mile Greek Spartathalon 3 times, and the Western States 100 mile, 7 years in a row (an unbroken record), he hold’s the US 24 hour record, and that’s just a short list of his accomplishments. Runner’s World lists him near the top of the greatest runners of all time.

I own the hardcover of Eat & Run so when the publisher offered to send me a paperback copy to review, I asked if they would send the paperback copy to one of my readers instead. They agreed! So instead of just a review today, you get a giveaway too. The book is more than just Scott running races fueled by a vegan diet, though there certainly is a lot of that, it’s also a heartfelt and personal glimpse into Scott’s failed marriage, the stark health decline and eventual death of his mother, the disapproval of his father and the loss of a great friendship. I read the book cover to cover in less than 3 days and was riveted. Perhaps one of my favorite things in the book is how Scott busts the blood type diet (a diet with no scientific evidence behind it). He’s type O, which is supposed to be a full on Carnivore according the the blood type diet peeps, but when he went vegan, his health and running performance shot through the roof, he even experienced far faster and better recovery times. Radical.

There’s also some of Scott’s favorite recipes scattered throughout, I’ve made most and haven’t been disappointed. I’m still enjoying the hemp milk and Scott’s Smoky Chipotle Refried Beans are literally the best I’ve ever had, but you’ve really got to try Scott’s Lentil Mushroom Burger, the link to the recipe is here, and it’s nothing short of fantastic.

Scott and his partner, Jenny, cooking up Veggie Burgers

You can read the full Runner’s World article regarding Eat & Run here. It’s the reason I ended up buying the book for myself. For more Jurek awesomeness, check out Born to Run by Christopher McDougall, one of my favorite books of all time.

Here’s his most recent thoughts on the Boston Marathon tragedy:

ScottJurek “You never know how strong you are until being strong is the only choice you have.” –Anonymous#run4boston today.

ScottJurek Looking forward to running in honor of Boston victims with all you @Garmin @OzMarathonon Sat. Also at expo & dinner: http://t.co/SSOTpoAvfK

I’m running for Boston today too.

Click on the link below to enter the Giveaway! Sorry, only open only to entrants in the USA. You must also follow this blog by email or RSS feed to qualify. You have until Sunday the 21st to enter! I will notify the winner by email on Monday the 22nd. GO!

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Scott Jurek and Arnulfo Quimare of the Tarahumara. Christopher McDougall said watching them run was like watching a couple of graceful gazelles.

Oh, and let Scott teach you how to finally beat blisters while running once and for all.

Heart Healthy Pizza: Review, Recipes, Interview, Giveaway Part 2!

The Official Mad Cowboy Pizza, inspired and co-created by the Mad Cowboy himself, Howard Lyman. Keep reading for the recipe!

My interview with Mark Sutton, Author of the book “Heart Healthy Pizza“

Somer: How long have you been vegan?

Mark: I’ve been vegan 11 years and vegetarian for 20 years before becoming a vegan. It all started in the 1980’s when I was living in Dallas, Texas (a horrible place at the time to go vegetarian!) I had been studying different schools of yoga, thinking about how food affects energies and perspective and reading materials from philosophers like Ghandi and George Bernard Shaw. When I went vegetarian, the first month I cut out beef. The next month I cut out chicken and the third month I cut out fish. I felt fantastic, and had an amazing increase in my senses and my perceptions in general. Although it was primarily a spiritual experiment, there was also a nascent health affect to foods and our bodies that I was beginning to understand. Back then, we didn’t have all the information about the strong health component of vegan and vegetarian diets and we didn’t have the info about Factory Farming and animal abuse that we do now.

Howard Lyman, The Mad Cowboy himself, in Mark’s Kitchen creating the Official Mad Cowboy Pizza. Mark is currently the editor of the Mad Cowboy Newsletter

Somer: Mark, why did you decide to write a whole book based entirely on pizza recipes?

Mark Sutton: It hadn’t been done before! I wanted to do it for the vegan community. I heard vegan’s whining that they miss pizza and vegetarian’s that they would miss pizza, I was one of them. I think there is a real need to bust the myth that there’s no good vegan pizza out there. I wanted to make it heart healthy with the information I had learned from Dr. Esselstyn. Part of that meant creating heart healthy cheese-type sauces. The vegan cheese on the market today is pretty much nutritionally devoid, full of calories and expensive. I wanted to use ingredients that are inexpensive, easy to find and extremely healthy. Using the book you can create literally thousands of different pizza combinations. Howard Lyman was my number one encourager/one man post-graduate thesis committee in my efforts to create this book. He said “Even if it doesn’t succeed, you’ve gotta do it and you’ve gotta do it first!”

The book is a self-published effort, it took 5 1/2 years of dedicated research, I ended up not doing photos in the book as production costs would have tripled.

Somer: Why was it important for you to create pizzas, sauces and toppings that were oil free?

Mark Sutton: I’ve now been oil free for 6 years after an interview I did with Dr. Caldwell Esselstyn. My father had a major heart event around that time and so it hit me hard. I believe in Dr. Esselstyn’s research. He has successfully facilitated the reversal of heart disease in around 20 patients. His research is independently peer-reviewed. There is no doubt that consuming added oils in your diet is addictive, contributes to inflammation and to plaque development within the arteries. Oil is not a real food, it’s a highly refined substance. To get one tablespoon of olive oil, you need to process around 40 olives, when you do this, you lose fiber, minerals, nutrients and more. What’s left is the highest fat food on the planet. All oils have between 120-140 calories per tablespoon with around 14 grams of fat. When I removed oil from my diet, it wasn’t easy and it took some perseverance. I had to learn some new cooking techniques. The hardest thing was learning how to create oil free salad dressings. Going to a no oil diet is a matter of faith, but if you’re willing to do it, you will lose your taste for it after 14-16 weeks depending on the person.

Somer: Do you plan on coming out with a Kindle version of the book? Some of my readers are interested 🙂

Mark Sutton: I’m hoping to do a Kindle version at some point definitely. I need to work through formatting issues and I would like it to be compatible on all devices before I move forward. Because I’m a self published author, all that is stuff I’ve got to figure out on my own, if there’s a demand, I’ll eventually do it.

The Official “Mad Cowboy”

For the crust:

Whole wheat dough, recipe here: I used the recipe to make 4 mini pizzas.

For the toppings:

this is the order I followed

crushed tomatoes
sauerkraut (drained and rinsed, then drained again)
red onions, diced
mushrooms, sliced
red peppers, sliced
eggplant, thinly sliced
pineapple chunks
broccoli florets
caraway seeds
fresh or dried rosemary
Cheese like sauce (recipe follows)

pizza assembly

Oil free Cheese like sauce, made with oats, cannellini beans and garlic

1 C. rolled oats
1 15 oz can cannellini beans, drained and rinsed
2 cloves minced garlic
2 T. Ener-G egg replacer dry mix OR 2 T. cornstarch
2 T. nutritional yeast
1 t. paprika (optional) I used smoked paprika for extra flavor
1 1/4 – 1 1/2 cups water
salt and pepper to taste

Method: Blend all until completely smooth, adding water as needed

Bake at 425°-450° for 15-20 minutes

The verdict…..? Um, I guess I don’t love sauerkraut… This was my first time eating it. Sorry Mark and Howard! I made the second version without sauerkraut and it was perfect!

Click on the link below to enter the Giveaway for the signed copy of Mark’s book! Sorry, only open only to entrants in the USA. You must also follow this blog by email or RSS feed to qualify. You have 5 days left to enter! I will notify the winner by email.

If you all ready entered, you can still get additional entries by Liking Mark’s New Facebook Page, Heart Healthy Pizza, but you still need to let me know that you’ve done so in the Rafflecopter giveaway

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Somer’s note: for those of you who don’t know who Howard Lyman is, he’s a formerly obese cattle rancher and cancer patient gone vegan. He authored the books “The Mad Cowboy, the plain truth from the Cattle Rancher who won’t eat meat” and “No More Bull, the mad cowboy targets America’s worst enemy: our diet“. He appeared on the Oprah Winfrey show and talked about what really goes on in the cattle farming industry. His information caused Oprah to say that it “stopped her cold from eating another hamburger” (doubt she stuck to that, but still love her) After her show, both Howard Lyman and Oprah Winfrey were sued by a Texas Cattle Rancher Association for slander. I’m happy to tell you that after 6 years and millions of dollars in attorney’s fees, Howard and Oprah won the suit. Huzzah!

What made you want to ditch the meat and or dairy on your pizza?

Heart Healthy Pizza: Review, Recipes, Interview, Giveaway!

Spanakopizza, named for Mark by the Prolific Vegan Cookbook Author, Robin Robertson

After I posted a photo of my Margherita Pizza with Foxy Moxy on Facebook, my friend Mark Sutton contacted me and asked if I would be interested in reviewing his book, Heart Healthy Pizza. He said Pizza… So of course I was in like Flynn. He also arranged a giveaway of an Autographed copy of his book for one of my awesome readers.

I didn’t let him off the hitch there though, I asked if I could interview him and possibly share a recipe or two, I mean, people want to know what they’re getting into when they buy a new cookbook 😉 Turns out there wasn’t much arm wrestling. Mark was more than happy to share recipes from his book as well as have me interview him.

I have to admit, when I first dug into Mark’s Book, I was a little overwhelmed. There are nearly a dozen crust recipes (including some for my GF peeps!) Close to 20 sauce recipes (for the pizza base), then more than 50 No-Nonsense Non-Cheese Sauces. I mean, the combinations are nearly endless. It all felt a bit daunting! Thankfully, Mark knows how to help a home cook out, he devotes a whole chapter to some amazing pizza combinations (nearly 40 combos) to help you get started. All of the recipes in his book are vegan, heart healthy and very low in fat. Several of the combinations immediately caught my eye. However, this Spanakopizza recipe that Mark is sharing with you today is going to be hard to beat.

Spanakopizza

For the Crust:

Whole Wheat Dough

1 C. warm water
1 T. oil (optional)
1 T. sugar (or sweetener of choice)
1 t. salt (optional
1 C. whole wheat flour
1 1/2 C. bread flour
2 1/4 t. yeast (1 packet)

Method: Mark’s book has all sorts of helpful instructions in the dough chapter that I can’t fit here, so this is what I did: Dump everything into my bread-maker. Push the dough cycle. Walk away. Come back an hour and a half later. Roll out into preferred sized pizzas (I did mini’s). You can knead this by hand for 10-12 minutes, then let rise til double (about an hour), punch down and let rise again (another 30-45 minutes) then roll out.

Layering Ingredients:

(Layer in order)

chopped raw spinach
diced raw mushrooms
fresh or dry thyme
thinly sliced red onions
Tofu Feta Cheese (recipe below)
black or green olives (sliced)

Tofu Feta Cheese:

1/2 lb. firm or extra-firm tofu (not Mori-Nu), drained and pressed for at least 30 minutes, then cut into 1/2 inch cubes
1 C. water
1/4 C. red wine vinegar
1 t. salt (optional)
1 t. garlic powder
1/4 t. ground black pepper

Method: Combine all ingredients in a lidded glass container. Refrigerate overnight to develop flavor, stirring a couple of times before use.

Bake at 425° – 450° for 15-20 minutes til lightly browned and delicious

Stay tuned for another recipe from Heart Healthy Pizza and my Interview with Mark Sutton on Friday the 5th of April.

Click on the link below to enter the Giveaway! Sorry, only open only to entrants in the USA. You must also follow this blog by email or RSS feed to qualify. You have 7 days to enter! I will notify the winner by email.

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Betcha can’t eat just one slice!

p.s. Don’t forget to enter my Sunwarrior Liquid Vitamin Mineral Rush Giveaway. This is an Organic Raw Vegan Multivitamin made completely without synthetics. I have 5 bottles to giveaway to my blog readers! There are three days left to enter!

Somer Goes Raw – Month of Giveaways

So it’s no secret that it’s been a very long hard winter for me. I’ve had every cold and flu. I fell on black ice, damaged a major muscle that doesn’t want to recover, I can’t even run! 😦 So when I was offered a chance to do a 30 day mostly raw challenge from Sun Warrior I jumped on it. Raw food offers more nutrient content then cooked food and can facilitate healing. Even though my autoimmune disease is in remission and I feel like I eat a very clean, high-ish sorta raw diet, my system was totally ready for a reboot.

I simply think being on immune suppressant drugs for Ulcerative Colitis for so many years really damaged my body. I’ll be featuring some raw posts of my own this month, but since I’m in uncharted territory and following recipes from the 30 day Challenge I’ll be bringing you some fun giveaways and maybe even a guest post or two! Stay tuned for these exciting giveaways….

I love this book! If you live in the Salt Lake City area, I’ll even get you details of how you can meet up with the infamous Scott Jurek in April! Hero Worship!

For the Pizza Lovers…A Whole Book of Oil Free Plant Based Pizza Recipes!?!

Doterra Intro Kit with of 3 of my Favorite Essential Oils, Lavender, Lemon and Peppermint

The Worldwide Event is Happening on May 11, 2013. Even More Giveaways are coming on the Virtual Vegan Potluck’s Blog! Subscribe to Stay Tuned!

And last but not least…..

Make Sure you’re getting all the Vitamins and Minerals you need with Sun Warrior’s Brand New

RAW VEGAN

Liquid Vitamin Mineral Rush.

I HAVE 5 BOTTLES TO GIVEAWAY!

This stuff rocks! You’re gonna love it!

Chow Down

A couple of weeks ago, I got an email from Film Director Julia Grayer asking me to review her movie, “Chow Down” on my blog. It’s not often I get an email from a film director (okay, so this was the first time). I was flattered and more than happy to take the time to share this review with you.

The Usual Suspects:

Prominent Authorities from the plant-based community star in this film

Dr. Caldwell Esselstyn, Author of “Prevent and Reverse Heart Disease“. Also known as the Physician that turned former President, Bill Clinton, into a vegan.

Dr. Joel Fuhrman, The Nutritarian Doctor. His book, “Eat to Live” may be the greatest weight loss book ever written.

Dr. T. Colin Campbell, Author of “The China Study“, the most comprehensive study of health and nutrition ever conducted in relation to diet, cancer and disease.

Dr. Neal Barnard, President and founder of the PCRM (Physician’s Committee for Responsible Medicine) and author of many health books.

The Story Line:

Three very sick patients adopt a plant-based diet in order to overcome their serious health issues. I want you to watch the film, so I won’t give you the outcomes (you can guess it’s gonna be good, eh?) Let’s just say the evidence that diet can reverse disease is overwhelming to the affirmative.

The Discussion:

Here’s some obstacles to eating plant-based that are brought up by characters in the film. I don’t feel like these obstacles were adequately addressed or solved when the film finished, to the point that those who watch the film may not be willing to give a plant-based diet a try. I thought you might like to chime in with me regarding these ideas:

Doesn’t taste good? Wrong!

1- Eating a Whole Foods Plant Based Diet is hard/doesn’t taste good/and is limiting.

I eat a greater variety of foods and prepare more flavorful meals then I have ever done in my life since adopting a plant-based diet. If it doesn’t taste good, you’re doing it wrong.

2- It costs too much.

Maybe. I admit I spend more on groceries now than I used to. However, the additional amount I’m spending costs me far less than the monthly medications I used to have to take. It also costs less than health care for cancer, heart disease or diabetes.

3- I can’t do it because I don’t have a support system.

Bull. Even if you don’t personally know anyone else following a plant-based diet, you can get online and find support groups. Hey, I even belong to two on facebook. Dr. McDougall and Dr. Barnard also have fantastic plans for starting out.

4- My family won’t eat a plant-based diet with me.

Um, my family does. Yours can too. Start with plant-based reproductions of the meals you’re used to eating. Help to educate your family about the benefits of eating a whole foods plant-based diet. My family begs me for green smoothies and even my youngest will eat most anything I prepare. We’re in it together and we love it. It may take some time, but your family can love it too.

Watch the Movie and Join the Conversation:

It’s available to watch free here on Hulu. Or you can watch it on Amazon Prime here without commercials for $2.99. It’s also available for purchase on Amazon here.

No-Bake Peanut Butter Bars

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Lentil Quinoa Bolognese Sauce

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Summer Berry Cheesecake

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The Official “Mad Cowboy”

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Spanakopizza

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RAW VEGAN

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The Usual Suspects:

The Story Line:

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