Popcorn with Nutritional Yeast

Popcorn, a whole-grain snack, full of dietary fibre, protein, iron, calcium and B vitamins, is a great go-to snack just about any time. And popcorn tastes great. It satisfies that crunchy/salty snack we sometimes crave and it is relatively low in calories.

I am not talking about microwave popcorn either. Who wants that stale, chemical laden treat in their bodies when they can have real, home popped popcorn in the same amount of time? Not me!

One of our favorite family items is our Cuisinart EasyPop Popcorn Maker. We use this popcorn maker almost daily! It is that good. Ours, purchased from Williams-Sonoma, was about $50.00, and so worth the money considering how much we love this tasty treat. Used with an organic popping corn, you just can't make a healthier snack.

To keep this treat healthy, I lightly spray the corn  with cooking spray prior to popping. The top vent allows steam to escape so you end up with a truly crisp kernal. Next, I sprinkle about 2 teaspoons of nutritional yeast, found in the bulk aisle of any health food store, over the popped corn and give it a few sprays of Olive Oil cooking spray. You could also melt a tiny bit of Earth Balance Buttery Spread if you have the calories to burn. Maybe a small dash of salt to complete. The nutritional yeast is what makes this popcorn over-the-top addictive! It imparts a slightly cheesy taste that is irresistable while still adding nutritional benefit. What more could a person ask for in a snack?

This is a staple after school snack for the kids. I make a big batch and divy it up into individual portions. As I pick up carpool, I hand each kid a bag as they get in the car. I also love to bring this into the movies, smuggled into my big purse with bottled water. I have zero guilt or worry while enjoying the healthy version of artery clogging movie theatre popcorn. For a special treat you could add a few vegan chocolate chips, raisins or nuts. There are so many endless possibilites. The key is taking the five minutes to make yourself or those you love a healthy snack and being PREPARED before hunger strikes! I had to put that in bold. Not just for you to read, but for me too. Being prepared with healthy food make it so much easier to resist what is bad. And, it only takes minutes. Bon Apetit!

Stess and Relaxation

I used to be chronically stressed. It is still something I have to work hard to manage. The day to day responsibility of taking care of three kids plus a husband along with all the other things that pop up can be overwhelming to say the least.

In an effort to learn to control stress, I stumbled upon a wonderful book that taught me so very much! The Relaxation and Stress Reduction Workbook by Martha Davis, Ph.D., Elizabeth Robbins Eshelman, MSW, and Matthew McKay, Ph.D. is filled with technique after technique to teach you how to RELAX and control the day to day stress of life.

The most life changing technique I learned is how to breathe correctly.  Most of us do very shallow breathing, but diaphramatic breathing is a whole different ball of wax. After the very first breathing practice I felt better and more relaxed than I had in ages. I practice this type of breathing twice a day. After I exercise and at night before I go to bed.

In addition to working on my breath, I listen to the same meditation music, Buddha Moon, by Chenmaya Dunster, so that once my body even hears that first beat of music, it knows that it is time to relax. At night, I usually get to about the two minute mark before I am deeply, fast asleep. I finally understand what it means to meditate! It is the most amazing, wonderful, quiet time that allows you to reconnect with yourself and let the stress go out of your body. If I happen to wake up in the middle of the night, I pop that music back on, very, very low, and focus on my breathing. Anytime my mind wanders, I go back to counting my breath and then I am fast asleep.

The benefits of working on your breath after exercise is it is like taking a long nap. When you open your eyes, you are refreshed, calm and ready to head back into the chaos of the day. The music has four, fifteen minute songs so it is easy to know when it is time to come back to reality. If I have time, I try to lay on the yoga mat for a full thirty minutes, but fifteen is the minimum. I consider this meditatve time to be just as important as the exercise!

The neat thing about this book  is that each chapter or technique builds upon the last. You go from breathing, to progressive relaxation, to meditation, visualization, applied relaxation, self-hypnosis and the list goes on and on. There is something for everyone and every level. This book is certainly one of my favorite things!

What do you all do to relax?

Tabbouleh

Made of bulgur wheat and loaded with delicious vegetables, Tabbouleh is a powerhouse salad! Bulgur is basically just wheat in its whole form. With 7 grams of dietary fiber per 1/4 cup dry serving, bulgur is excellent for sweeping out the digestive tract and keeping our colons healthy. As you know, the more fiber that we eat, the risk of serious disease such as heart disease, cancer and diabetes is significantly reduced! If all of that isn't good enough, bulgur is loaded with protein, 5 grams per 1/4 cup dry, and  nutrients such as iron, phosphorus, zinc, manganese, selenium and magnesium.

The American versions of Tabbouleh that come in a box or that would be sold in many fresh food bars are a far cry from the more traditional Middle Eastern versions which are typically loaded with fresh parsley and mint. As my husband, an authority on Tabbouleh likes to say, "You should see more green than brown in your bowl." Bob's Red Mill makes a great quick cooking bulgur.

Let's talk about some of the other components of Tabbouleh. Parsely, another terrific green, makes up a significant portion of this salad. As noted by Dr. Denice Moffat, parsley is one of the world's seven most potent disease fighting spices! Sign me up for that! Parsely, rich in vitamins A, C, K and folic acid,  is also rich in beautiful green chlorophyll. It acts as a natural diuretic and helps control bad breath. These are just a few of the most notable facts about parsley.

Tomatoes, rich in antioxidents, are another powerful disease fighter. They contain vitamins C, A, potassium, and iron among others.  Be sure to choose tomatoes with the most vibrant of ruby red colors due to their high betacarotene and lycopene contents although yellow, green and orange varieties are delicious as well.

Tabbouleh

3/4 cup bulgur wheat

1 3/4 cup water

1/2 pint diced sweet cheery tomatoes

1 cucumber diced, leave the skin on for added nutritional benefit

1/2 red onion, finely diced

2 green onions, diced-including white and green parts

1 full bunch of parsley, leaves removed and finely chopped

1 small bunch of mint, leaves removed and finely chopped
4-6 Tablespoons of fresh lemon juice
4-6 Tablespoons of extra virgin olive oil
1-2 teaspoons of salt, be sure to taste as you go
1/2 teaspoon freshly ground pepper
dash or two of cayenne pepper for extra spice!

Take dry bulgur and place in a bowl. Pour water over the bulgur and let sit for at least an hour or hour and a half. Water should be absorbed.  Add diced vegetables, parsley, and mint. Mix with bulgur in a big bowl. Sprinkle with salt, pepper , juice and oil. Start slowly, by adding two tablespoons of the juice and oil, continue adding until you have a nice fresh lemon flavor. You don't want the salad dripping, but generously coated. Adjust salt and pepper as desired. Note: Make sure to chop up your mint and parsley very small. Again, you want a high ratio of greens to bulgur.

Serve as part of a Mediterranean Mezza with hummus and pita, olives, carrot and celery sticks for a nice lunch, dinner or appetizer spread.

Cooking together! Here is a picture of hubby showing me proper parsley technique! By the way, he still feels the above photo is lacking in parsely and mint! So chop, chop and chop some more to get that vibrant green plate.

Creamy Oatmeal with Vanilla Almond Milk, Strawberries and Whole Grain Toast

Glorious Saturday! The air is crisp and the sun is shining here in Northern California. Spring in Petaluma is definitely my favorite time of year! After a great sleep, hubby, the kids and I were in need of some good, wake-me-up kind of food.

Nothing is better than a hearty bowl of creamy oatmeal. If you haven't tried any of Bob's Red Mill products, now is the time. This is certainly one of my favorite things! The actual name is Bob's Red Mill Extra Thick Cut Oats. This oatmeal is made with thick-cut, organic oats not the wimpy, powdery instant variety. It has a wonderful chewy texture and they are just plain delicious! Oats are a great source of insoluble and soluble fiber, they help regulate blood sugar, they are a great source of nutrients and protein and plus they taste great. Oatmeal also keeps your tummy full and satisfied. You may be thinking that everyone knows how to make oatmeal.  Wrong. Folks, most people open the package and pop it in the micro. Who knows what you are getting in this instant type product. What I am talking about is a delicious, warm bowl of REAL FOOD! Nothing instant, nothing with chemicals or fake flavorings. I promise you it doesn't take much longer to make the real thing.

Creamy Oatmeal with Vanilla Almond Milk

1 cup Bob's Red Mill Extra Thick Cut Oats
2 cups water
1/4 teaspoon salt
1/2 teaspoon cinammon
1/2 cup Vanilla Almond Milk
1/4 cup pecans
agave syrup

Add oats, water, salt and cinammon to a saucepan over low heat. Bring to a very gentle boil and add the almond milk. Add more or less almond milk for desired creaminess. Continue to gently boil the oats until they are a creamy, thick texture, about 5-8 minutes. The oatmeal will thicken as it sits so don't cook too long or it will end up a big lump! Serve up your oatmeal in a bowl and sprinkle with nuts and drizzle with agave syrup.

Add sliced strawberries on the side and warm, toasted whole grain bread spread with Earth Balance and jam. Sit in the sunshine and enjoy!

Ok, truth be told, I eat oatmeal quite a bit. During the week, when we are rushing about, I get it on the stove while I am prepping lunches. It is done in minutes. I toss it into a thermos and eat when there is a free minute. You can also toss it in a coffee cup and put it in the cup holder of your car. It thickens nicely and I take a bite or two at each stop light. When you are busy, it is better to make a healthy meal work rather than stop at the local coffee shop for junk! Your body will thank you for starting your day on such a great note.

Yes, I am starting the blog slowly with basic recipes. When I became interested in a vegan diet, I wanted somewhere to go for beginners, I didn't want to jump into TVP (textured vegetable protein) or tofu. I needed basic recipes to get me going quickly. I wanted someone to answer the question...What do I eat for breakfast...lunch...dinner...snacks? I didn't need a big list of recipes. I wanted the basic "how to" on eating a vegan diet. 

I think the first thing I did was switch to Earth Balance buttery spread. By picking one thing in my diet to switch it became much less overwhelming. Our daughter can tell when I switch milk brands so I was sure she would be the first to pick out the new "butter". Luckily, no one said a word and on top of it Earth Balance tastes great. You can cook with it, spread it on toast, add it to baked goods so it is a true butter replacement.  It is not hydrogenated like many of the other non-butter spreads so please don't think these are in the same league. They aren't! That one small step led to others until the day arrived when my diet was vegan. If you are thinking of trying out a vegan diet or trying to reduce the amount of saturated fat in your diet, this is a great easy way to start.

Creamed Corn and Creamy Mashed Potatoes

Southern classics, creamed corn and mashed potatoes, are the ultimate of comfort food. Although happily vegan these days, I still yearn for these old time favorites which take me back to my Grandma Mable's country kitchen. In a quest to keep the clan happy, it has been my mission to take these wonderful flavors and gently veganize them to pass the acutely sensitive palates of our nonvegan children. With so many great recipes to share, it was hard to choose the debut post on The Tasteful Vegan! But, after the oohs and ahhhs from all the kids at tonight's dinner, I decided to gently slide into the blog with food that new vegans and veterans would enjoy.

Creamy Mashed Potatoes

about 6 medium yukon gold potatoes

unsweetened almond milk

3 Tablespoons of earth balance buttery spread (sticks)

2-3 teaspoons of onion powder

1 teaspoon of garlic powder

salt and freshly ground pepper to taste

2-3 green onions, sliced thinly

Peel, wash and quarter potatoes. Add potatoes to boiling pot of water and cook until tender, about 12-15 minutes. Drain potatoes and add back to the pan. Run potatoes through ricer or gently beat with mixer. Add earth balance spread, onion and garlic powders, salt and fresh pepper to taste. Slowly add unsweetened almond milk (does not need to be heated) until desired creaminess. Scoop potatoes into serving dish and top with sliced green onions.

Creamed Corn

1 10 oz package frozen sweet white corn

1 1/2 cups water

1/2 stick earth balance buttery spread
1/3 cup sugar or agave nectar
salt and freshly ground pepper to taste
3 Tablespoons of flour mixed with hot water to form watery paste

In a saucepan add water, corn and earth balance spread. Bring to a low simmer. Add sugar, salt and freshly ground pepper. In a coffee cup add flour and enough hot water to mix a lump free watery paste. Gently pour a bit at a time until corn mixture begins to thicken. Take it slow! You'll likely only need half the flour mixture. Cook on very slow simmer for about five minutes and adjust seasonings to taste.