"Cheesy" Kale Casserole

Hello all,

Yesterday we discussed why I think it is important to leave turkeys off of our tables (on Thanksgiving and always).  You may be wondering what to make for your holiday meal instead.

This was one of the many recipes that we made during our cooking class last week and it is incredibly delicious.  Plus, it is comforting, warm and perfect for this time of year with its' main ingredient being pumpkin.

I hope that you will give it a try and let me know what you think.

*This recipe has been modified from Fresh Creations.  For more information, check out @freshcreationssd on Instagram.

"Cheesy" Kale Casserole

(4 servings)

Ingredients:

• 2 1/2 lbs Pureed Pumpkin (*we used organic, pureed pumpkin from cans instead of whole pumpkins. The directions below are for the canned option)

• 1 Yellow Onion (small dice)

• 3 Garlic Cloves (minced)

• 1 can Organic Coconut Milk (15 oz can)

• 2 cups Kale Leaves (removed from stem and leaves cut thin)

• 1 tbsp Fresh Sage (minced)

• 1/4 cup Nutritional Yeast

• 2 tbsp Extra Virgin Olive Oil

• 1 1/3 tbsp Bread Crumbs (*we used gluten free)

• 1 Bag of Macaroni (*again we used gluten free)

• Salt and pepper to taste

Directions:

1. In an extra large sauce pan or skillet, heat oil over medium heat and cook onions for 5 minutes, stirring occasionally. Add minced garlic and sage and continue cooking until onions are carmelized.

2. While onions are carmelizing, cook pasta of choice using directions on package. Strain and set aside.

3. Add pureed pumpkin, coconut milk and nutritional yeast to carmelized onion sage and garlic mixture. Stir/mix together. Cook 4 minutes.

4. Add shredded kale leaves, stir everything together and let it simmer for 5 minutes. Season with salt and pepper to taste.

5. Combine pasta with pumpkin and kale mixture.

6. Scoop into individual ramekins or a 9x9 baking dish. Top with bread crumbs of choice. Bake for 10 minutes or until bread crumbs are golden brown.

7. Garnish with green onion or chili pepper flakes (you can also add some tempeh bacon).

I truly hope that you enjoy this recipe!  Please remember that it is absolutely possible to have an amazing, and satisfying, holiday meal without consuming animal products <3

Quinoa Power Bowl with Tangy Lemon-Herb Dressing

Hello everyone,

A few months ago I took a wonderful class in San Diego with a business called Veg-Appeal.  It was incredibly informative and we ate ahhhh-mazing food!  This was one of my favorite recipes from Veg-Appeal and I wanted to share it with you (with their permission, of course!).  It may look like a lot of work, but it really isn't, and it is SOOOO worth it!

Quinoa Power Bowl with Tangy Lemon-Herb Dressing

(serves 2)

Ingredients:

• 4 cups Mixed baby greens, chopped

• 1/2 cup Red cabbage, chopped

• 1/2 cup Cucumbers, chopped

• 1/2 cup Cherry tomatoes, halved

• 1 cup Cooked great northern beans, rinsed and drained

• 2 tbsp Smoky Maple "Baco Bits" or your favorite nut or seeds, toasted or raw

• 2 cups Anti-inflammatory Quinoa, cooled

• 1/2 Avocado, cubed or sliced

• 2 tbsp Pomegranate seeds (if in season) or chopped apple or soaked/drained dried cranberries

• 1/2 cup Tangy Lemon-Herb Dressing (see below)

Smoky-Maple "Baco Bits"

• 1 cup Raw Pumpkin seeds, sunflower seeds or chopped nuts

• 1/2 tbsp Liquid Smoke

• 1/2 tbsp Tamari, Braggs Liquid Aminos, or soy sauce

• 1-1-1/2 tsp Maple Syrup

• 1/2 tbsp Apple Cider Vinegar

Anti-Inflammatory Quinoa

• 1 cup Quinoa, rinsed, drained well

• 2 cups Low-sodium vegetable broth, or water

• 1/4 tsp Salt

• 1/2 tsp Turmeric

• Black pepper, to taste

Tangy Lemon -Herb Dressing

• 1/4 cup Dates, pitted and soaked (about 3 large or 6 small)

• 1/2 cup Water

• 1 small Zucchini, chopped (this thickens and extends the dressing without adding additional fats and calories)

• 2-4 medium cloves Garlic

• 1/3 cup Lemon juice

• 2 teaspoons Chia seeds

• 1/4 cup Tahini

• 1/2 teaspoon Turmeric

• Black pepper to taste

• 1/2 cup Nutritional yeast

• 1/2 tsp Salt or 1 tbsp light miso

• 1/4-1/2 cup loosely packed Fresh herb, or a mix of herbs (parsley, cilantro, basil, scallions, oregano, for example, going lighter on stronger flavors like oregano and basil)

Directions:

Prepare the Smoky-Maple "Baco Bits"

1. Preheat the oven to 350 degrees F and prepare a baking sheet with parchment paper.

2. Add all of the ingredients in a small bowl.  Marinate the nuts/seeds for about 10 minutes, stirring occasionally.

3. Place them on a single layer on the prepared baking sheet and bake for 8 minutes.  Remove from oven, stir and place back in the oven to bake for 3 more minutes, or until getting a little browned and crispy-they will crisp up further as they cool.

Prepare the Anti-Inflammatory Quinoa

1. Bring all of the ingredients to boil in a medium saucepan.  Stir well. Reduce the heat to a low-simmer. Cover and continue to cook for 15 minutes.

2. Fluff the quinoa with a fork, replace the cover and let cool.

Prepare the Tangy Lemon-Herb Dressing

1. Soak the dates in the water for about 1/2 hour, using warm water if you are in a hurry.  Do not drain.

2. Add the water and dates to a blender along the rest of the ingredients, and blend.

3. Add more liquid (water or lemon juice) to achieve the desired consistency.

Serve, or refrigerate for up to one week, adding more lemon/water as it thickens over time.

Assemble the Power Bowl

1. Toss the salad ingredients well in a large salad bowl.  Drizzle on the dressing and toss to mix.

2. Divide into two large salad bowl.  Serve immediately, or chill for about an hour.

3. Enjoy!!!!

Click here for more information on Veg-Appeal.

Household Items that May Not Be Vegan

Hello everyone,

I hope that you had a wonderful holiday season and are enjoying 2020!

It has been awhile since I have written a blog and have some big things coming up in the following year.  For today, I wanted to kick off my blogging year with some information about daily use items (and some food) that may not be vegan.

Sometimes I think the most difficult part of going vegan isn’t the food but is switching out all of the items in your home that contain animal products.

Below are just a few of our every day items that may contain animal products.

The refining process for white sugar often comes from bone char.

Razors: most razors have a lubricating strip above the blade that contains lanolin or glycerin (lanolin is a wool byproduct that comes from sheep while glycerin can also be derived from animals. I prefer to use Preserve Razors. They are vegan and are made from recycled yogurt cups. 

Lipstick: red lipstick often contains cochineal, which is made from crushed beetles. Tallow, which is made from rendering animal fat, is also found in many cosmetics. The animals used to make tallow come from sources such as labs, slaughterhouses, zoos and even roadkill! I try to find vegan lipsticks from Beauty Counter, Arbonne, or Elf Cosmetics.

White sugar: the refining process for white sugar often comes from bone char, a granular material from animal ashes.

Beer: beer and wine both can contain Isinglass, a chemical found in fish bladders. It is best to buy products that say “vegan” on the label.

Supplements/medication/vitamins: be careful to read the ingredients on these items. They often contain dairy and gelatin.

Nail polish: nail polish often contains guanine, which is made from ground-up fish scales. It is also found in cleaning products, fragrances, hair conditioners and skin care products.

PLEASE LEAVE A COMMENT IF YOU HAVE ANY RECOMMENDATIONS FOR ANY OF THE ABOVE ITEMS.

Also, please make sure to contact me if you need any help with the transition process <3

Our Favorite, Dairy-Free "Cheese" Sauce

Hello everyone,

I hope that you are having an incredible weekend!  It is cold and rainy here in San Diego, which means it's the perfect time for a warm meal....maybe Mac and cheese?!

Here is a recipe for our favorite, dairy-free (and warm) "cheese" sauce.  This recipe was originally found on a blog called Vegan Yumminess and we have modified it slightly.  I hope that you enjoy it.

Dairy-Free Cheese Sauce

Ingredients:

• 1 cup chopped yellow potatoes

• 1/4 cup chopped carrots

• 1/3 cup chopped yellow onion

• 3/4 cup water (use the warm water from the pot of boiled veggies)

• 1/2 cup raw cashews

• 1/4 cup coconut milk

• 2 tablespoons nutritional yeast

• 1 tablespoon lemon juice

• 1 teaspoon salt (or to taste)

• 1 garlic clove

• 1/8 teaspoon paprika

• 1/8 teaspoon cayenne pepper

• a few drops of Sriracha (optional, this will kick up the spice!)

Directions:

1. Wash and chop veggies.

2. Bring a medium to large pot of water to a boil.  Add the chopped potatoes, carrots and onions.  Cook for about 10 minutes or until vegetables are soft enough to blend.

3. In the meantime, put the remaining ingredients into a blender or Vitamix.

4. When the veggies are done, drain the water (leaving 3/4 cup water to add to the blender).

5. Add the soft veggies and water to the blender or Vitamix.

6. Blend all of the ingredients until smooth.

7. Pour the warm sauce over pasta for Mac and cheese or use it as a sauce for baked potatoes.  The sauce is also great for dipping veggies or on a sandwich.

8. Enjoy...and make sure to tag me on Instagram (@happyhealinvegan) if you make this recipe :). I would love to see your creations.

Delicious Vegan Brownies

It is a cold and rainy day here in San Diego, which makes it perfect for baking brownies!  Who am I kidding....any day is great for brownies :)

My favorite brownie recipe comes from my dear friend, Lacey.  I am sharing this recipe with her permission, and I highly recommend following her on Instagram for food inspiration (@sweetleifcafe).

We have tested these brownies on everyone, from kids to football coaches, and they always get a thumbs up.  Just don't tell anyone that they are actually healthy and packed full of protein and fiber.

Black Bean Brownies

 Ingredients:

• 1 1/2 cups cooked black beans; or 1 (15 oz.) can drained and rinsed

• 1/4 cup creamy raw nut butter

• 5-6 tablespoons raw cacao powder

• 2 tablespoons ground flax seeds

• 2 teaspoon vanilla extract

• 1 cup coconut sugar

• 2 teaspoon balsamic vinegar

• 1/4 teaspoon salt

• 1/2 tsp baking soda

• 3/4 cup dark chocolate chips (dairy free)

 Directions

1. Preheat the oven to 350ºF and line a 9-inch square baking dish with parchment paper. In a large food processor fitted with an S-blade, process the black beans until smooth.

2. To the pureed black beans, add in the almond butter, cacao powder, ground flax, vanilla, sugar, vinegar, salt, and baking soda. Process until a very smooth and thick batter is formed, stopping to scrape down the sides at least once to make sure everything is mixed.

3. Add the chocolate chips to the batter and pulse a few times to mix them in. Use a spatula to scoop the batter into the lined 9-inch baking dish. The batter will be rather thick, so you'll need to use the spatula to spread it evenly into the pan.

4. Bake until the top begins to crack and the center feels relatively firm to a light touch, about 30 minutes. Allow the brownies to cool completely before attempting to cut them into squares, as they are very fragile when warm.

5. Serve at room temperature, and store any leftovers in an airtight container in the fridge for up to a week. Enjoy!

Vegan Pumpkin Pie Cheesecake

We are just days away from Thanksgiving and you may still be wondering what amazing, vegan dessert you can bring to your holiday meal.  Well, look no further!  This recipe is incredibly easy to make, involves no baking, and is gluten free.

*This recipe has been modified a bit.  The original is from Fresh Creations.

Vegan Pumpkin Pie Cheesecakes (12 servings)

Ingredients:

• 1.5 cups Raw Pecans

• 1 cup Medjool Dates (soaked in warm water for 10 minutes)

• 1/4 tsp Sea Salt

• 1 cup Cashews (soaked in hot water for 1 hour)

• 1/2 cup Light Coconut Milk

• 1/2 cup Canned Pumpkin Puree (BPA free can preferred)

• 1/2 cup Maple Syrup

• 1 tsp Vanilla Extract

• 1/4 cup Lemon Juice

Directions:

1. Soak the cashews for one hour and soak the dates for 10 minutes.

2. Line a muffin tin with plastic wrap or liners.

3. Make the crust in a food processor: blend the pecans until ground, then add the soft dates (without the pits), and sea salt.  Pulse well until combined.

4. Transfer the mixture into the muffin tin and press down until crust is formed.  The crust is really sticky and it helps if you use your fingers to press it down.

5. Place tin in the freezer for 15 minutes.

6. In the meantime, prepare the filling.  In a high speed blender, blend all of the ingredients for the filling until smooth and creamy.

7. Remove tin from the freezer and pour the filling over the pecan crust.

8. Freeze the cheesecakes for about 3-4 hours, or until firm.

9. Let them thaw for a few minutes before eating.

10. Enjoy!

Baked Stuffed Sweet Potato

Hello everyone,

It has definitely turned into Fall in Southern California, and the temperature has started dropping in the evenings.  I am craving nothing but warm, comfort foods for dinner and this is one of our favorites.  I am not sure that there are many healthy, dinner recipes out there that are this easy.

Baked Stuffed Sweet Potato (serves 2)

Ingredients:

• 2 medium-sized sweet potatoes

• 3/4 can of black beans

• Your choice of veggies (we prefer cherry tomatoes, carrots, spinach, bell pepper, zucchini, red onion)

• Optional: salsa, guacamole or vegan butter

Directions:

1. Preheat the oven to 400 degrees.

2. Poke holes in your sweet potatoes with a fork.

3. Cook sweet potatoes until they are soft, all the way through (approximately 45 minutes).

4. In the meantime, chop and saute your vegetables and black beans.

5. When the sweet potatoes have finished cooking, pull them out of the oven.  Slice them open (length wise) and mash the insides with a fork.

6. Add your veggies, black beans, salsa and guacamole.

7. Enjoy!

*I will sometimes add guacamole, salsa or vegan butter to the sweet potato before piling on my veggies.  This helps take away from the dryness of the sweet potato.

Other names for Dairy You Might Not Know About

Did you know that there are other sources of dairy than just cheese and milk?!

I think that one of the hardest parts about transitioning to a vegan diet is that dairy is found in so many foods.  In addition, dairy isn't always labeled as that.  It can be referred to by many other names.

Let's start with the basics.  Dairy from cows or goats (yes, goats!) is used to make cheese, ice cream, whey, yogurt, Greek yogurt, milk, ghee, cream cheese, cottage cheese, butter, milk chocolate, kefir, and creamer.  It can also be found in processed foods such as crackers, candies, vitamins and medication.

One of the best ways to check to see if a food is dairy free is to read the ingredient list.  Stay away from the list above as well as the following: casein, lactose, galactose, rennet, quark, lactate, cream, nisin preparation, recaldent, natural flavors.

The best way to avoid dairy all together is to stick to a whole food plant based diet and to avoid packaged foods.  You can also look for the "Vegan" label when buying packaged items.

I hope that helps a little bit. If you need even more help transitioning to a dairy free life, please read the following blog posts: Our Favorite Dairy Free “Cheese” Sauce and It’s easy to give up dairy with these awesome alternatives!  Also, feel free to contact me anytime!

Experiencing Vystopia in the Real World

Hello everyone, I hope that you all had a wonderful weekend and are ready for a fabulous week!

I had an incredible weekend at Farm Animal Refuge in San Diego.  It was their bi-annual open house and I spent all day Saturday with farm animals, my vegan family, and ate delicious food.  It was pure Heaven!  I came home after a 9am-5pm day and felt like I was on a vegan high.  I was encouraged after being surrounded by people who completely got me and who felt the same way that I do.  Every person I talked to was a true, animal lover who is dedicating their lives to advocate for ALL animals, and I truly felt like the world was changing.  I completely felt at peace (and btw, had the best night of sleep that I have experienced in months)!!!

Today has been completely different: it's as if I have woken up from a great dream into a nightmare that won't end and is surrounding me.  I am suffering from what Clare Mann refers to as "Vystopia."  By definition Vystopia is the “existential crisis experienced by vegans, arising out of an awareness of the trance-like collusion with a dystopian world. It is an awareness of the greed, ubiquitous animal exploitation, and speciesism in a modern dystopia”.

Let me take you through my morning.  It started by driving to work, passing the beautiful cows down the street who are being raised to be slaughtered for beef.  Along the way, I pass a dairy truck, filled with milk from cows who have impregnated and have had their babies stolen (and killed!) from them. I pass a Jack in the Box, McDonalds, and Burger King, filled with lines of people who are waiting to eat animals.  Not to mention the constant ads on the radio filled with propaganda from the animal agriculture industries!  Within the 20 minutes that I am in the car, I have become very aware that I am the minority.  One of the few who thinks that animals should live and deserve better!

I always try to remain positive and to stay optimistic.  But today I am feeling sadness, grief and hopelessness.  I am feeling guilty for judging the non vegans that surround me and for worrying about their health and for also selfishly worrying about our planet.  I am tired of worrying about offending people when there are BILLIONS of animals being killed EVERY year for their taste buds!  (And why is it that we have to celebrate birthdays and holidays with a corpse on our plates?! More to come on that one later.....).

In ways I get it.  We have been conditioned to believe that we need to eat animals and I used to do it too.  We all run around with our busy lives and do what we have been told to do, not considering the actions that we are taking.  What I don't get is how when you know the truth, when you have seen the footage, how you can ever put that piece of animal in your mouth again.

Sorry for the rant but I think it's important that you know that every day as a vegan activist is not sunshine.  There are days where you feel like the world is out to get you (think about a belief that you have that you are the most passionate about.  Now imagine a whole world telling you that belief is wrong!).

And I know that tomorrow will be better and that I will get out of bed ready to fight for what it right.  But today, I want to step back into my dream of the weekend with peace, amazing friends and animals who have been saved from this terrible nightmare.

Please let me know if you can relate to this post.  I would love to hear from you!

Garlicky Rosemary Potato Soup

This is an old recipe but is still one of our favorites.  It is delicious, comforting and is perfect for those upcoming Fall evenings.

We found this recipe in The No Meat Athlete Cookbook and it has quickly become one of our favorites.  It's easy to make and is incredibly filling.  Enjoy it with a warm piece of vegan toast :)

Garlicky Rosemary Potato Soup (The No Meat Athlete Cookbook)

Serves 4-6

Ingredients: 

• 1 tablespoon olive oil (Optional. Or use ¼ cup/120 ml of the broth listed below)

• 1 large yellow onion, chopped fine

• 1 celery rib, chopped fine

• 8 garlic cloves, chopped

• 2 sprigs fresh rosemary, leaves stripped and minced

• 2 pounds waxy potatoes, such as Yukon Gold, peeled and diced

• One 15-ounce can cannellini beans, drained and rinsed

• 1 bay leaf

• ¼ teaspoon black pepper, plus more to taste

• 4 cups vegetable broth

• ¼ cup Cashew Cream: 1 cup raw cashews, soaked in hot water for 1 hour, then drained, 1 teaspoon fresh lemon juice, ½ teaspoon salt, ½ to 1 cup water….blended together Click here for quick demo on how to make Cashew Cream

• ¼ teaspoon salt

Directions: 

• Place a medium stockpot over medium-high heat.  Add the oil, then add the onion, celery, garlic, and rosemary.  Cook, stirring often, for 5 minutes.  Add the potatoes, beans, bay leaf, and ¼ teaspoon pepper and stir to combine.  Add the broth, increase the heat to high, and bring to a boil.

• Reduce the heat to medium-low, cover, and cook until the potatoes are tender, about 30 minutes. Remove from the heat and stir in cashew cream.  (If you prefer a smooth texture, puree half the soup in a blender).

• Add ¼ teaspoon salt and season with more pepper. Discard the bay leaf before serving.

Click here to purchase your own copy of The No Meat Athlete Cookbook.

From Lyme Disease to Animal Activist

On October 29, 2015, I got one of the worst calls that I have ever received.  It was from my doctor and he said that my "Lyme disease diagnosis was positive".  He went on to explain that although I had "acute Lyme", I would most likely have ongoing symptoms for the rest of my life.

At this period of my life, I was in horrible pain. I had extreme fatigue, severe muscle cramping (imagine teaching fitness classes when you can barely feel your legs!), tingling in my extremities, brain fog, depression and crippling digestive issues.  I would lay in bed every night and cry.  I had no idea why this was happening to me and couldn't imagine spending the rest of my life in this immense pain.  I was incredibly scared, frustrated and felt completely alone.

Luckily, in this day of age there is the Internet.  I was able to find a Lyme community and friends who helped me through the misery and also found solace in those who had recovered.  There was hope!  Fortunately, three years later I am mostly symptom free and am extremely grateful for my recovery.

So, how did someone with a debilitating illness go from being stuck in bed to becoming an animal activist???

The answer is so simple:  when you have experienced suffering, pain, fear and loneliness, you do not wish that on any other sentient being!  You can watch a graphic video of an animal at a slaughterhouse and completely empathize with them and the feeling of not wanting to lose your life.  I can feel it in my bones and can feel the fire in my heart, trying to come up with strategies to make it stop!  You see, animals know exactly what is going to happen to them.  Most are sick, starving and have been tortured up until their death.  They are scared and cannot make it stop...and they cannot turn to the Internet like I did to get support.

Today, I am a Lyme warrior and an animal rights activist.  I spend my weekends volunteering for our local chapter of Anonymous for the Voiceless (that I am a proud organizer of).  I spend time at local sanctuaries and try to educate the public daily about the horrors of the animal agriculture industry.

And today, I am grateful for my Lyme disease diagnosis.  Who knows?  If I hadn't suffered the way I did, would I still have the desire to fight for the animals?  I will never know but I truly think that everything happens for a reason.  Maybe my reason for Lyme was to find my true passion in life as an animal activist.

 For more information about my Lyme disease journey, please click here.

Chickpea Salad Sandwich

And just like that summer has disappeared.....

Hello, my wonderful friends!

I just realized that it has been almost an entire summer season since I posted last.  I had a summer full of activism, sanctuaries, fitness, friends and of course, food!  And I wanted to share our favorite, summer recipe, that we ate time and time again.  Honestly, we probably still make this recipe 2-3 times per week and never get sick of it!!

It is delicious, easy to make, packed with protein, and is great to share at parties, barbecues or even just with a friend for lunch.  I hope that you enjoy it as much as we do.

Chickpea Salad Sandwich

(3 servings)

 Ingredients:

• 1-15 oz. can of chickpeas, drained and rinsed

• 3 ½ Tablespoons Vegenaise (or other vegan mayonnaise)

• 1 ½ celery stalks, chopped

• ¼ red onion, chopped finely

• ¼ red apple, chopped finely

• ½ teaspoon yellow mustard

• 1 teaspoon fresh lemon juice

• 1 ½ teaspoon dill

• ¼ teaspoon salt

• 1 small dill pickle, chopped finely

• Black pepper to taste

• 6 Vegan Bread Slices, preferably Sourdough

 Directions:

1. Drain and rinse chickpeas.

2. Put the chickpeas in a mixing bowl and mash them with a fork.

3. Add the Vegenaise and stir well.

4. Add the other ingredients, stirring periodically.

5. Toast the bread.

6. Add the chickpea salad to your bread and enjoy.

 **Feel free to include any additional sandwich ingredients including:  avocado, lettuce, tomato, cucumbers. 



Easy to Make Vegan Pesto

Here is a quick and easy to make pesto recipe that is truly delicious.  I love it on pasta, as a veggie dip or as a spread on sandwiches.

I hope that you enjoy it! Click below for the full video demonstration.

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How to Cook with Vegan Sausage

Who knew that as a vegan I would eat more sausage than I did as a meat eater???  Over the last few months, we have found a delicious, vegan sausage product and have now perfected the recipe.  This recipe is great by itself, with some bread, pasta or even with tacos.

Here is a quick video demonstration.  Give it a try!  Your vegan and even meat eating friends will thank you.

EASY Vegan Recipes and Importance of B12

I have a confession to make:  I am in a total food rut and could literally eat the same thing every, single day.  However, I know that this is not a good thing because it deprives me of important nutrients without a variety of foods.  So, I am challenging myself to try some new recipes and I am taking you with me :)

In this video, I share some EASY VEGAN RECIPES with simple ingredients and little prep time.  In addition, I will discuss the two supplements that I think you should be including in your diet every day.

I hope that you enjoy this video and that you can incorporate these meals into your routine.

More food videos coming soon :)

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