Day 20-21

I have no business being up at 12:30am, so let me share just a few thoughts as this challenge draws to a close...

1.  I a so glad I didn't pledge to blog daily about this.

2.  Lots of tooting.  I mean, let's get real.

3.  I didn't miss cheese as much as I thought I would.

4.  I really miss sugar.

5.  Surprisingly, I feel more alert withOUT the caffiene now.  I found it harder to stay up later and just went to bed earlier (this was more the forst 10 days, though).

6.  By day 19, I'd lost 6 pounds.  The inches aren't showing as much--- the place where it's most significant is my thighs--- 3/4" of an inch.

7.  Wish I could tell you my cholestorol-- I am sure it's dropped!

8.  I was disappointed my skin didn't get better.  To be fair, I have a lot of stress, BUT, still... no caffiene, no sugar, no dairy... no improvement?  I DO need to be more vigilant about water.

9.  I think I can go back to this for a week at a time anytime I want to "reset".  But After about 12 days, my mood shifted, no idea why.  The first week was by far the easiest.  I think because I planned it so well.  (Which took a LOT of time.)

10.  I ate 4 things outside of the challenge (notice I refuse to use the word "cheated"-- I hate when people say that on a  diet, it just sounds so sad to me).  Day 13 I ate exactly one bite of birthday cake... and it didnt taste good (taste buds changed?).  Day 17 I had some NERDS.  A friend found them for me (my fav Halloween candy) and I tried to resist... I lasted 12 hours anyway... that's something.  Day 18 I shared a Mediterranean Pizza with another friend on the challenge!  But it was worth it--and not even very cheesy, it was mainly baked in.  Worth.  Every.  Bite.  Day 19 I ate a heavenly slice of birthday cake.  My husband and I had been taking about it all week and decided we'd eat a slice.  All in all, not bad in 20 days.

So, tomorrow is the last day!  I feel excitd about, because I do feel I can add things back in in moderation.  Will I slowly add too much back?  Maybe.  But I'm not scared of vegan anymore.  I can flip back to this for a day, a week--anytime.  I'll probably keep some stuff-- no cow's milk, vegan butter, keep cheese off tacos and burritos (barely miss it), but tofutti cream cheese, yick...  I was hoping for more.

I also think we saved a good bit of money, so we'll probably lean more vegan than we did 21 days ago-- we're excited about it.  Our kids did ask for cheese after several days (we didn't mention the challenge to them, just did it) so they ate cheese here and there.  They also didn't give up sugar except in the house.

I also realized I use way too much oil AND that I miss making stir-fry AND that I really like brown rice.

So--- I'll blog once more tomorrow as we wrap things up.

Can't wait to hear your stories.

Day 13

This will be VERY quick as I have been listening (and ignoring) my husband's struggle with both girls in the bathtub for the last 20 minutes.

1.  The second week was harder than the first.

2.  Did I 'relapse'?  Well--- technically, yes.  Tonight, my husband and I each had ONE bite for the birthday cake slice that Zoe got.  It was NOT good---and now we're thinking it must be our taste buds and the 13 day sugar-starvation because it was a Publix cake and everyone knows Publix cakes knock the socks off any other cake.  But that's our only transgression in 13 days.  One small bite of cake.

3.  I gained a pound.  Why?  My best guess is that I REALLY loaded on the bread this week.  I went for bread & bagels like no one's business.

I am kind of waiting for this to end-- I am disappointed that I gained a pound.  The first week was so easy-- I wonder why I fell off so easily in week #2.  SO MUCH BREAD.

Looking for new inspiration because it's only 21 days and I want to finish and finish strong.

Day 8

YES, I'm keeping with the program!

I got absorbed in a WONDERFUL book, so I was turning to that to distract me from the challenge.  (State of Wonder by Ann Patchett, amazing!)

So-- my birthday was Sunday, and my 4 year old is very strict on birthdays.  Birthday hats, cakes and eating out is a MUST.  Well--it actually turns out being vegan helped us do this frugally.  (Thank goodness, because we're tight!)

We had lunch out at Chipotle as a treat.  Seth & I got:
-Black bean burritos with rice, black beans, onions and peppers, medium salsa, guacamole and lettuce----AMAZING.  We brought out own water bottles because their drink selection sucks IMO.
-We got a taco kit meal for the girls to share (4yrs & 1 yr).  They each built a taco of:  black beans, chunky mild salsa, corn and cilantro, and guacamole.  All 4 of us ate every bite--it was delicious.  Who knew vegan could be so good?

Seth and I also started noticing on Saturday (5 days in) how sweet everything was tasting.  Watermelon, pineapple--so sweet.  Corn-- ultra sweet.  We had some all natural cider and it was almost disgustingly sweet.  I can tell that taking sugar out has really intensified some flavors.  The corn surprised us the most.

Oh--and at the close of week #1, I have officially lost 5 lbs.  (And I have not changed my exercise patterns at all, tho I will admit I'm probably sleeping an hour more each night.)

Lentil soup for dinner!

How are YOU doing?

Day 5

You know where I'm getting the willpower for this (because I really don't have much in general)?

Breastfeeding.

It's the only experience I can draw from.  I hated every minute of the first 6 weeks nursing my first baby (2 weeks for baby #2).  Hated it--but there was NO way I was losing that battle, just NO WAY.  Plus-- I'm cheap.  No way was I gonna lose the battle PLUS fork over $28 for a can of formula (or however much it costs) when I had my own 2 cans.

So, that's my plan here.  I've already bought the food--not gonna waste it-- and I am determined to lower my poundage and cholestorol so Seth & I can buy a new life ins. policy and get a better rate!  (Yep, seriously.)  If I can do this 21 days, I might save myself money for the next 20 years!

I also admire anyone who does this in a house where everyone else ISN'T doing it.  How do you do it?  I'm grateful my family's along for the ride.  And, while I'm sure my husband will NOT appreciate me sharing this--- he was in the bathroom for awhile the other night and I said, "What are you doing in there?" and he yelled through the door, "Being vegan is murdering my ass!"

I have already lost 5 pounds in 6 days.  (I think it's 5 in 5 days, but I last weighed myself Sunday, then gorged on Halloween candy, then started this challenge.)

Speaking of challenge, I HATE the word "diet" so I am refusing to use it.  CHALLENGE!

The 21 day-ness of it all helps me.  It reminds me of breastfeeding-- I just made myself tiny benchmarks--- "just get to 1 week", just one month, 3 months, 6 months.  I got to 13 months with both of them, and am still amazed because I didn't like breastfeeding--I was just determined.

So, I'll keep that in my mind as I try to make the most natural nutrition choices for my body the way I did for my daughters' bodies. :)

Day 3

Breakfast was... what did I have?  Oh!  I had a smoothie---- rice milk, 1 banana, peanut butter & cocoa powder.  Good.
Snack of plain popcorn.
Lunch-- I had TWO hummus pitas with cucumbers and tomatoes.  (Hungry!)
Dinner was stir-fry (pictured here):

I am feeling better.
I am feeling less crave-y.

And... even though I am supposed to wait til Tuesday-- a full week---- I hopped on the scale and have lost 4 pounds since Sunday morning!  (I forgot to weigh myself Nov. 1, but I had weighed myself Oct. 30).  I am using the scale at the grocery store.  It really is amazing.

I also found a chocolate bar that Whole Foods assured me is vegan-- Paul Newman's 70% super dark chocolate.  It's actually good!  No milkfat--and just cane juice.

I also love that in the book, he gives you a passage to read each of the 21 days to keep you motivated for that day.  I know it's only the 3rd day, but it does seem that each days gets a tin bit easier--not harder, so that's a relief.

I am SO looking forward to my body feeling better and more energized each day and I'm also eager to see if my skin improves and if I'm less angry in general.  Also can't wait to see what these fods taste like in 2 weeks-- I hear your palate appreciates the fruits and veggies so much more when it's off all that salt and sugar!

How are YOU doing?

Day 2

Yesterday went really well!
Tho, I am reading the book 21 Day Weight Loss Kickstart (plant based diet) and feel a bit deflated because I used a TON of canola  oil making the gravy last night and it basically said try not to use any EVER!  (How!?)

Anyway--- really wanted to steal a piece of my 4 year old's Halloween candy, but didn't.  (She was only allowed to keep 10 pieces anyway, so I'm accountable.)

Finding that cutting the sugar is tougher than the cheese, eggs, etc.

Found some dark chocolate that has no milkfat and no sugar (just cane juice) and it's surprisingly good!

My husband is doing well, too--no cheating!

Yesterday I bough a huge watermelon and some kiwis and made a huge fruit salad.  Perfect for breakfast with about 8 almonds!   (The book also says to limit nuts because they are quite fatty and you may think the plan isnt working, but you're just subbing nuts & oil for the animal products).

Tomorrow--stir-fry! 

How is it going for YOU?  Harder or easier than you thought?

Hummus

2 cups chickpeas (if using canned, skip the salt)
1/2 tbsp salt
2 tbsp tahini
2 tbsp water
2 tbsp olive oil
2 tbsp lemon juice
1 garlic clove

Slowly pour chickpeas into food processor as the blade turns.
Add all other ingredients.
Blend well.

Enjoy!

Dry beans vs. Canned + directions

I started doing dry beans about 6 months ago.  I really think they taste better. 

Plus, see below for more on dry vs. canned.

Here is how I do my beans.
1. I soak overnight.
2.  I follow direcs on the back of the bag.

To break it down more:
1.  I soak in my Classic Batter Bowl with lid on.
2.  If it turns out I don't have time for them, I sometimes leave them up to 48 hrs.
3.  I drain and rinse them.
4.  Put in pot and bring to a boil, then turn down low and cook 2 hrs with lid tilted.
5.  Use what you need, freeze the rest in 1 cup containers.

FROM:  WWW.SQUAKFOX.COM
Here are ten reasons soaking dried beans can change your life:

1. Price:

Buying dried beans is extremely cheap. All you frugal types will agree you can get significantly more beans by forgoing the canned variety. I like saving money and at the same time getting more beans for my buck! The cool thing about dried beans is they expand when soaked, so you end up with even more beans per dollar spent. This is the new math!

2. Sodium Free:

Salt is bad for you. It’s a sad truth, people. Salt is terrible for your arteries and body in general. Canned beans can be loaded with sodium. Sure, you can buy canned cooked beans with low or no sodium, but why bother when dry bulk beans are salt free?

3. Healthier:

I don’t know how long canned beans can survive in canned-captivity, but I bet they have some kinda preservatives to keep them juicy and fresh. Now, the dried beans I buy are preservative free and have a shelf life of eons. I have no scientific bean data, but I have a hunch that dried beans are healthier than canned beans cause they are less processed, less preserved, and less exposed to chemicals.

4. Tastier:

My “better half” came up with this point. He really thinks soaking and cooking dried beans is far tastier than eating precooked canned beans. I have to agree with him as they just taste better and more natural.

5. Less waste and environmentally friendly:

I think buying dried beans really helps the environment. Dried beans require less energy expended in production, less energy expended in recycling, and less material usage for the packaging (steel can and the paper label). I am thrilled I can reduce my footprint (foodprint) and at the same time save lots of bucks. It may seem small, but if we all reduce the amount of canned goods we consume I think we can make a big difference. Think positive! Ohh, and I really hate buying all those steel cans just to recycle them again.

6. More variety and selection:

Have you ever seen a can of mung beans? I sure haven’t. But when I saw a nice bin of mung beans for $2 bucks a pound (dry weight), I knew I had to try them. Gentle reader, mung beans are delicious and can be added easily to soups and stews! Anyways, there is sooo much variety to be found in dried beans. It’s awesome to try new varieties every now and then and bypass the canned bean aisle with the same old stuff. Bean there, done that.

7. More cooking control:

I used to hate opening up a can of beans only to find them a little too mushy for my liking. So, I was thrilled to find that soaking and cooking beans gives the cook ultimate control in how firm, juicy, or mushy the final bean will be. This is good news for bean fanatics like me.

8. Bisphenol A (BPA):

You know how cans have a plastic liner in them? Well, this liner apparently contains a chemical called bisphenol A (BPA). BPA is a component for making several polymers and polymer additives. Bisphenol A has recently become controversial because it mimics estrogen and thus could induce hormonal responses. Personally, the less I expose myself to chemicals the better.

9. Less storage space:

I hate filling my pantry with lots of cans. I live in a small house, so every inch of food storage space matters! Dry beans take up little to no space, so I can be frugal with both my money and my space.

10. Soaking beans is easy:

My friends seem to have this preconceived notion that soaking beans is hard work and takes lots of time. Not true I say. It’s not like you have to stand there and watch the beans soak. To soak my beans, I just pour them into a bowl, and add water. That’s it! I then leave them submerged in water to soak over night and have them ready for my slow cooker in the morning. It’s easy!

Sample Menu

Here's the menu I created for the 21 days-- I am taping it to my fridge.

Recipe: Pumpkin Spice Latte

Clean Eating Pumpkin Spice Latte
(Makes 2 lattes)

Ingredients
4 tbsp. ground coffee
1 tbsp. pumpkin spice (no sugar added, just the spice mix)
2-1/2 cups water
2 cups unsweetened vanilla almond milk OR…
plain almond milk + 1/2 tsp. vanilla extract
2 tbsp. pure maple syrup

Directions
NOTE: I made this using a French press. So it was easy to get these specific measurements. If you use a coffee maker, you’ll need to adjust the amounts of all the ingredients based on the amount of coffee you use. You can double or triple or….
Step 1 – Combine the coffee and the pumpkin spice and brew as usual with the specified amount of water.
Step 2 – Pour the maple syrup in the bottom of your cup and pour half of the hot coffee over that.
Step 3 – Add 1 cup of milk and stir.
Step 4 – Repeat steps 2-3 for the second serving.
Sip and Enjoy!

Emily's take:  I blended it and added ice to get froth at the top.

Nutritional Content
1 serving = 1/2 the recipe

From www.thegraciouspantry.com

Recipe: Tomato-Avocado Pasta

My husband's #1 fav meal-- I "created" it in college and improved a bit on it, but now, I shall make it vegan:

16 oz whole grain Penne
1 avocado
1 tomato on the vine
2 cloves garlic
salt & pepper
olive oil

1. Boil pasta to taste.
2. Chop avocado and tomato.
3.  Plate it!  Pasta, drizzle with olive oil, sprinkle with salt & pepper, top with 1/2 avocado, 1/2 tomato, 1 garlic clove pressed.

Recipe: Big Salad & Loaded Baked Potato

My husband loves Big Salad night.  Here's what goes in ours:

Salad:
Arugala
Spinach (I buy the Organic Girl box and dump it right in the big bowl)
Purple cabbage
Mushrooms
Black & Green olives
Avocado
Flax seeds
Sesame seeds
Chickpeas
Hearts of Palm
Green pepper
Carrots
Cucumber
Kosher salt & fresh pepper

Dressing:
3 Tbsp balsamic
1/2 cup olive oil (you can use let to let it be less thick)
1 squeeze brown mustard
1 clove garlic
Salt & pepper
Chop in food processor till thick (30 seconds)

Baked potatoes:
Scrub with brush and put fork holes along the middle of the long side--like a seam
Bake in toaster oven (or regular oven) for 60 min
Squeeze open by squeezing opposite ends from the seam
Butter up with Smart Balance Organic Vegan (yum)
Salt & pepper
Vegan cheese (optional)
Top with chopped and/or steamed broccoli and cauliflower

ENJOY!

Your 21 Dinners

http://21daysvegan.blogspot.com/2011/10/your-21-dinners.html

Click above for a breakdown of how to get thru the meals of these 21 days.

And remember--- you have Halloween as a "Last Supper" and Thanksgiving at the end of this--- so let that get you through!

Recipe: Emily's Charoset

Charoset is one of the symbolic foods that Jews eat during their Passover seder every year. It represents the mortar that the Israelites used to make bricks while they were slaves in Egypt.

Last year, it was SUCH a hit with my then 3 year old (and it's pretty healthy) that I try to remember to make it throughout the year:

(This makes a ton, you can halve the recipe):

Makes 5-6 cups

5 granny smith apples

Zest & juice from 1 lemon

1 cup of almonds

1T sugar

1T cinnamon

¼ cup sweet Manischewitz wine

(1) Cut up the apples (toss the core) into equal small sizes and put in the food processor. Chop up the apples into small minced chunks and transfer to a mixing bowl. Repeat until all the apples are chopped—chop no more than 2 at a time or you’ll make a paste.

(2) Take the juice of lemon and add to the apple mixture. Grate zest and leave in food processor—almonds will chop it later.

 (3) Grind the almonds with the zest, sugar and cinnamon. Add to the mixture. It will stay good for over a week in the fridge. Flavors will intensify after the first few days.

Great on matzah, can also eat on pita, crackers, etc.

Recipe: Vegetable Barley Soup

Again--big hit with my kids.

From College Vegetarian Cooking (adapted)


2 stalks celery
2 carrots
2 potatoes
3 vegan boullion cubes
9 cups water
1 cup pearled barley
1 cup frozen corn
1 cup frozen peas
salt and pepper

Chop the celery & carrot and put at botton of the pot wth a dash of canola oil to  get soft.
Peel potatoes if you want to, chop and add them.  Add boullion and water and bring to boil.
Stir in barley and cook over medium heat coverd for 30 min.  Add peas and corn and cook 10 min.  Season with S&P--serve.

Recipe: Lentil Soup

I double this recipe.  This is a top 3 meal in my house---amazed how excted my 1 & 4 year od get on lentil soup night!

 by Mark Bittman


Makes: 4 servings


Lentils make soup making easy—they cook quickly and are incredibly tasty. And unlike many lentil soups, which are so thick they put people off completely, this one is nicely balanced with some simple vegetables. The lentils break down a bit during the cooking to give the soup a hearty consistency, but you can purée it if you prefer. Recipe from How to Cook Everything.

2 tablespoons extra virgin olive oil
1 onion, chopped
1 carrot, cut into 1/2 -inch dice
1 celery stalk, cut into 1/2 -inch dice
1 cup lentils, washed and picked over (I use a whole bag from Publix when I double it)
1 bay leaf
6 cups water + 2 Rapunzel vegan boullion cubes
Freshly ground black pepper
Salt

1. Put the oil in a large, deep pot over medium heat. When hot, add the onion and cook, stirring frequently, until soft, just a minute or two. Add water.  Add the carrot and celery and keep cooking and stirring until brightly colored and hot, about 2 minutes.
2. Add the lentils, bay leaf, and stock; sprinkle with freshly ground black pepper. Bring to a boil, then turn the heat to low and cook, stirring occasionally, until the lentils are tender, about 30 minutes. (At this point, you may cool and refrigerate the soup, covered, for up to 2 days; reheat gently.) Add more stock if the soup is too thick. Just before serving, taste, sprinkle with salt and more pepper if needed, and serve.

Freezes well

Recipe: Vegetable Empanadas

(Makes 4 servings)
2 zucchini
2 potatoes
1 (15 ounce) can diced tomatoes
Salt and pepper
1 onion
2 tablespoons canola oil
1 teaspoon crushed red pepper (I set some aside for the kids before I add this)
2 prepared piecrusts--- make sure there is no "lard" in the ingredients!

Directions:

1. Preheat the oven to 350°F. 2. Trim and discard the ends of the zucchini and cut into ␣ inch pieces. Peel the onion and potatoes and cut into ␣ inch pieces. 3. Place the oil in a large skillet over medium heat. Add the zucchini, onion, and potatoes, and cook, stirring occasionally for 10 minutes, or until the potatoes are tender. Drain the juice from the tomatoes and add them to the pan. Add the crushed red pepper and cook for 5 minutes or until the tomatoes are warm. Season with salt and pepper. 3. Lay the piecrusts on a flat surface and cut each one in half. Spoon one-fourth of the vegetable mixture into the center of one half circle of dough. Wet your finger and dampen the entire edge of the dough, then fold the dough over and press all around the edges with a fork to seal. Cut a slit in the top of the dough and place on an ungreased baking sheet. Repeat with the remaining ingredients. Bake for 30 minutes, or until golden brown.
College Vegetarian Cooking by Megan and Jill Carle.

Recipe: Mediterranean Quinoa Salad

Ingredients: 

1 cup dry quinoa

2 cups water

2 cups sliced cherry tomatoes

1 cucumber, peeled and chopped

1/2 cup sliced kalamata olives

1 1/2 T extra virgin olive oil

1 lemon, juiced

1 tsp dry oregano

1 tsp salt

1/4 tsp black pepper

Asparagus, coarsely diced

Directions: 

Combine the water and quinoa in a medium sized pot and bring to a boil. Reduce heat to simmer and let cook for about 15 minutes, or until the quinoa has absorbed all of the water. Fluff with a fork and set aside to cool.

In a large bowl, combine the sliced tomatoes, olives and cucumber. Add quinoa and spices and mix well. Drizzle olive oil and lemon juice on top.

Toss everything together. Serve immediately or store in the fridge until serving.

Time: 

30 minutes

Credit:  Natalie E.

Recipe: Hummus Wrap or Pita (great for lunch)

• 1 (12 inch) tortillas
• 1/2 cup hummus
• 1/8 cup cucumber
• 1/8 cup diced tomato
• 1/8 cup bell pepper
• 1/8 cup shoestring carrots
• 3 slices red onions
• alfalfa sprouts or arugala
• lettuce  

Directions:

1. 1
   microwave tortilla for a few seconds to make it pliable.
2. 2
   spread hummus over tortilla.
3. 3
   add assorted veggies.
4. 4
   add lettuce last.
5. 5
   roll up and slice in half or eat whole. enjoy!

Read more: http://www.food.com/recipe/hummus-and-veggie-wrap-128313#ixzz1c5LxWCFR

Recipe: Butter Chickpea Curry

Ingredients

• 4 medium potatoes, cubed
• 2 tablespoons canola oil
• 1 medium yellow onion, diced
• 1 teaspoon minced garlic
• 2 teaspoons curry powder
• 2 teaspoons garam masala
• 1 teaspoon ground ginger
• 1 teaspoon cumin
• 1 teaspoon salt
• 1 (10.75 ounce) can condensed tomato soup
• 1/2 cup soy or almond milk (rice may be to thin)
• 1 (12 ounce) can chickpeas, rinsed and drained
• Rice and naan bread- optional

Directions

1. Place potatoes in a saucepan, cover with water, and bring to a boil over high heat; simmer until the potatoes are tender. Drain, and set aside.
2. Warm oil in a skillet over medium heat. Stir in onion and garlic, and cook until the onions are soft and translucent. Stir in curry powder, garam masala, ginger, cumin, and salt. Cook for 1 or 2 minutes, stirring. Pour in soup, cream, and chickpeas. Stir in potatoes. Simmer 5 minutes. 
3. Serve over rice with naan bread.

Recipe: Black Bean & Corn Quesadillas

Black Bean and Corn Quesadillas

Ingredients:

    1 teaspoon olive oil
    1/2 cup red bell pepper, diced
    1 cup frozen corn
    1 cup black beans, drained and rinsed
    1/2 teaspoon ground cumin
    salt and pepper, to taste
    juice of 1 lime
    8 (7") whole wheat tortillas
    3/4 cup grated vegan cheese
    1 tablespoon fresh chopped cilantro
     1 avocado- garnish
     Vegan sour cream (I like Tofutti "Better Than Cream Cheese")- garnish
     Salsa-garnish
 

Directions:

1. Heat olive oil in a medium sized saute pan over medium heat. Add red peppers, corn, and black beans. Season with cumin, salt, and pepper. Cook for 3 to 5 minutes.

2. Add the lime juice, stir to combine, and remove from heat. To assemble, lay 1 tortilla in a hot skillet sprayed with PAM. Add 1/4 cup filling and then top with 2 tablespoons grated cheese and cilantro.

3. Top with another tortilla and cook for 2 to 3 minutes, until slightly browned on the bottom tortilla. Flip and cook on the other side until slightly browned and the cheese has melted.


4.  Mash avocado.  Top each quesadilla with avocado and sour cream and salsa.

Source of recipe: This recipe was inspired from Emeril Green, modified it to make it vegan.

Recipes: Shepherd's Pie + Gravy

Vegan Shepherd’s Pie

From Quantum Wellness

(Skip to potatoes first and get those boiling)

For the Beef Mixture:

½ cup chopped onion (1 small onion)

½ cup chopped carrot (2 small carrots)

¼ cup (or less) olive oil

1 Tbsp pressed garlic

½ lb. vegan beef crumbles (I used 1 cup---Boca are the only vegan ones I have found so far--post below if you found other vegan brands)

1 heaping cup frozen peas

1- 2 cups vegetable broth (I used 2)

1 ½ tsp fresh thyme (I used the dried spice)

½ tsp pepper

1-2 tsp salt, depending on seasoning of crumbles

Saute the onions and carrots in oil for 5-7 mins

Add garlic, cook for 2 minutes

Add remaining ingredients and simmer for 10 minutes, add more broth as needed

For the Potatoes:

1 ½ baking potatoes peeled and roughly diced (I used 6)

1 Tbsp salt

¼ cup vegan butter

3 Tbsp rice/soy milk

Salt and pepper to taste

Boil potatoes with 1 Tbsp salt 20 mins or until tender

Drain well, mash, and fold in butter

Add milk as needed to create creamy yet firm mashed potatoes

Season to taste with salt and pepper

For the pie:

Preheat oven to 375

Place all beef mixture in 6-8 cup casserole dish

Top with potatoes

Optional:  Garnish with butter, herbs, paprika is desired (I did not)

Bake 20-25 mins

Makes approx 5 servings

Emily’s note:  If making for more than 2 adults and 1-2 small kids, I would double this!

Vegan Gravy

Um... this is seriously the best gravy ever.  Make sure what you get is nutritional yeast and no other kind.  They have it at Whole Foods.

Ingredients

• 1/2 cup vegetable oil
• 1/3 cup chopped onion
• 5 cloves garlic, minced
• 1/2 cup all-purpose flour
• 4 teaspoons nutritional yeast
• 4 tablespoons light soy sauce
• 2 cups vegan broth (I use Rapunzel Vegan with Sea Salt boullion)
• 1/2 teaspoon dried sage
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper

Directions

1. Heat oil in a medium saucepan over medium heat. Saute onion and garlic until soft and translucent, about 5 minutes. Stir in flour, nutritional yeast, and soy sauce to form a smooth paste. Gradually whisk in the broth. Season with sage, salt, and pepper. Bring to a boil. Reduce heat, and simmer, stirring constantly, for 8 to 10 minutes, or until thickened.                                                                                       From allrecipes.com

Your 21 dinners...

I stole this a little bit from my friend Heather who has started early this challenge with her family...

I'm going to set up the 21 days this way--- each meal gets recycled about 3 times, or you can branch out and create something new.  This keeps it simple, and you always have room to try a new recipe for lunch, or swap it out.  21 new recipes might be overwhelming if you aren't used to cooking vegan.

7 nights:

1- Pasta night

2- Mexican (tacos, quesadillas or burritos) night

3-  Soup or Stew night

4- Veggie Burger night

5-  Stir Fry night

6- Big Salad and Loaded baked potato night

7- Leftovers night (alt. Try Something New night)

If you decide to try a new recipe each 7th day, then you can use your leftovers for lunch each day--- keepin' it simple makes it easier to succeed!

I'll have at least 10 vegan recipes posted up here for you by Nov. 1.  You can just look down the posts--I'll start every recipe post with a "Recipe:..."

Recipe: 5 Bean Chili

This is especially good the next day!
(Especially if that day is chilly.)

This is one of my very few recipes I created myself.  Enjoy!  -Emily

(Remember to check backs of cans, etc for things like "lard"in the beans or other spices in the tomatoes, etc.  -- get pure plain beans!  I usually soak mine overnight and then use 1.5-2 cups worth, but cans work fine, too-- that's how I started making this recipe.)

Vegetarian Chili

Serves 8-16

Ingredients:

2 Tbsp olive oil

3 small yellow onions, chopped (about 1.5 cups)

2 cloves garlic, pressed

2 Tbsp chili powder

1 tsp sea salt

1 tsp paprika

¼ tsp coarse black pepper

26 oz box strained tomatoes* (I use “Pomi” brand)

32 oz vegetable broth  (I use water+ Rapunzel Vegan Boullion cubes with Sea Salt)

1 large green pepper, finely chopped in Cuisinart

1 small jalepeno pepper, finely chopped in Cuisinart (optional)

½ cup cornmeal

¼ cup flaxseed meal

5 cans beans: Black, Navy, Kidney, Soy, Chickpea (or 1.5-2 cups dry, soaked)

Directions:

1.  Coat pot with oil, set on medium heat.  Add onions and cook until they begin to soften.

2.  Drain and rinse beans.  Add all beans to a large bowl and mix.  Sprinkle with the chili powder, paprika, salt, pepper, and garlic.  Mix well.  Add to pot.

3.  Stir in tomatoes.  Add broth, peppers, cornmeal and flaxseed meal.  (Be sure to mix very well as cornmeal tends to clump.)  Bring to a boil. Then simmer, covered, 15-20 minutes.

• Make sure in the “Ingredients” the ONLY ingredient is tomatoes!  I don’t like to use canned, as they aren’t as healthy.

21 Day Vegan Challenge

As Kathy Freston says:
Lose Weight, Get Healthy, Change the World

What we're trying:  21 days with no animal products, alcohol, or sugar (you can also cut caffeine and gluten if you want to go an extra step)

Here is the main reason you might want to join in this 21 day endeavor---from Nov. 1- Nov. 21, 2011:

• This 21 day challenge will give your body time to get over the foods it craves.  At the end of the 21 days, the idea is not to turn you into a vegan, but to have set your body back to "zero" and only add the things back into your diet you truly want to eat--usually the more natural items.

You say: This is going to be hard/impossible:
Hey--- I'm nervous, I'll admit it. Yes, I am a vegetarian, but in my opinion, it's a much bigger jump from vegetarian to vegan than from omnivore to vegetarian. That's why we're just going for 21 days---then go back to eating whatever you want. And---that's why I'm hoping to build a group of people to do it together!

Where did you get this idea?
From Kathy Freston. I read her book Quantum Wellness in 2008--- her new book Veganist inspired me to do this once and for all---just take the measly 21 days and see what it does to my body.

You say: Well, I need protein.
Yes, this is a common misconception... there is protein in EVERY food in varying amount, and protein should typically only make up 3-5% of your daily intake of calories.

Check out Kathy's website for more of the benefits of this challenge AND for the benefits of a vegan diet.

Here is the prize:  This challenge ends 2 days before Thanksgiving--- you'll do the challenge and then have the reward of a Thanksgiving meal!

Action steps:
1.  Try to pick up a copy of Veganist and read it/skim it/leave it in the bathroom.
2.  On Nov. 1 (or Oct 31) weigh yourself on the Publix scale at Bartram Park--thenw e will all have the same scale!  (We'll weigh back on Nov. 21 or 22)
3.  Check back here for recipes---we'll be giving you a 21 day meal plan--all vegan-- since many of you haven't eaten vegan before.  (You don't have to use it-- just going vegan 21 days is the plan, this will just be a resource.)
4.  If you're in--- go write on your calendar on Nov. 1:  I/We start the 21 day Vegan Challenge!