Going Green

The Chicago River dyed Green in honor of St. Patty's day.

St. Patrick's Day doesn't have to mean drinking green beer, wearing your green Mardi Gras hat and acting like a leprechaun. I'm using it as a metaphor for following a plant based diet. Going green diet wise is better for you and the environment. Here are a few of some of my favorite "green" things in Chicago.

Chicago's North and Clybourn's Whole Foods is one of the biggest in the world. While there are many Vegan and Vegetarian items available to bring home to cook there also is an extensive selection of pre-made Vegan items. Some of my favorites are the Vegan Pizza (made with Daiya cheese and Seitan crumbles), Vegan Sonoma Chicken Salad (made with Gardein, Veganiase, red grapes, celery, and walnuts), and the Dijon Porcini Cutlets.

Eating out as a Vegan can be tough. Thankfully Chicago has many fabulous Vegetarian and even Vegan friendly options. Some of my favorites:

The Green Zebra

Looking for a fine dining restaurant with fabulous atmosphere and Vegetarian/Vegan food. Green Zebra has long been one of my favorites to bring friends in from out of town or to celebrate a special occasion. Their menu changes seasonally to provide local and organically grown dishes. I like to go with a group and order several dishes to share so I can taste a little bit of everything. I have yet to find a dish that I didn't like. Allow they are not Vegan they will make eliminations and substitutions where they can. Located in heart of Wicker Park at 1460 W. Chicago Ave. A hidden gem in an ever changing neighborhood.

Karyn's on Green

The latest addition of Karyn Calabrese to her restaurant family. Karyn's on Green is a Vegan's dream menu. Everything on the menu is animal free. As well as a menu that delineates gluten and soy free items. Her entrees don't sound like what you would expect to find on a Vegan menu. "Chicken Legs", "Shepherds Pie", and "Crab Cakes", but rest assured no animals were harmed in creating these delicious eats. Your non-Vegan friends won't even know what's missing. A definite must eat for Vegans in Chicago. And don't forget to order some side dishes to share, the brussel sprouts are to die for. Located at the edge of Greektown near Harpo Studios at 130 South Green.

CD Smores Cake

Chicago Diner
Every Vegan/Vegetarian knows about Chicago Diner. "Meat free since 1983". Chicago Diner serves everyday Vegan food. They are known for their creative transference of your favorite everyday foods in tasteful vegan creations. Items like "Meat" loaf, Country fried "Steak", Gyros, Philly "Steak", The Radical Reuben and their trademark C-Zar dressing on their Chickn c-zar salad and sandwich. The perfect place for any meal. All the comfort foods a Vegan could crave. Don't forget to check out the dessert menu. The Chicago Diner is known for their deserts and even supply them to Whole foods to sell in their bakery. Decadence and cruelty free. The carrot cake is on the top of my list anytime. Located at 3411 N. Halsted in the heart of Lakeview.

Ste. Martaen: Vegan Food Truck
This truck roams Chicago's neighborhoods for lunch and dinner. St. Martaen publishes their stops on Facebook and Twitter. You can tweet, call or text the driver to request a stop in your neighborhood. Menus change daily and they update you as they run out of certain items. Next time you feel like fast food or ordering in try Ste. Martaen for your Vegan needs.

Go Green and Meat Free Chicago!

Meat ≠ Iron

I grew up in a meat eating home. In fact my parents still do not fully understand what being a Vegetarian, let alone Vegan, entails. They have made comments such as "how about some turkey? that's white meat" and "why can't you have soup that has chicken stock?"

I first became a non red meat eater in college, because I found that I always felt tired after eating it and that it took my body a long time to digest. Shortly after I eliminated poultry. I had never really enjoyed pork, so that was already out of my diet. I focused on eating a primarily Vegetarian diet with some rare moments of indulging in fish. At this point I was still consuming cheese (I LOVE cheese) and eggs on rare occasions. I was never a milk drinker, even as a child, and as I have aged I have become more and more lactose intolerant. During my early years as a Vegetarian, I can't say that I always made the healthiest choices or had a balanced diet. Now, being a Vegetarian and even a Vegan is very accessible with so many choices and substitutions available.

Anemia (iron deficiency) is genetically in my history. As a child and adolescence, even when eating meat, I was continually diagnosed with anemia. Both my mother and Nana have been diagnosed with anemia throughout their lives. I recently had a full blood panel done and was amazed when my doctor said that I was not anemic. "What? Are you sure?" I asked her. Having been anemic all my life and like most people associating iron with meat I assumed I would always be anemic. I do not take any multi-vitamins right now or iron supplements, so the iron I am receiving is coming through my plant based diet. Lots of spinach, kale, and lots of varieties of beans that I consume on an almost daily basis.

One of my clients who herself has switched to a primarily Vegan diet for herself and a mostly Vegetarian diet for her young children recently had one of her children's iron levels checked at her pediatricians. Her iron levels came in at 13.4 with a range of 7-10 being normal. He stated to her that "he wished all of his patients ate like her, that he would see them less and they would live longer". It was great to hear of a pediatrician supporting a plant based diet for children as long as it was "balanced".

It was such a welcome surprise to know that I could not only get enough iron, but reverse my anemia, from a balanced plant based diet. Proof that iron does not equal meat.

I personally am also a little concerned (especially as a middle aged woman) about my hormone levels, due to the amount of soy products I consume and the effect that soy can have on estrogen levels. I advise vegetarian females to have your hormone levels checked and regulate the amount of your soy product intake.

Vegetarian Thanksgiving Menu

Thanksgiving and all the holidays can be challenging for a Vegetarian. I thought I would take the opportunity to share some great recipes that I have found and am planning to use this Thanksgiving.

APPETIZER:  

Vegan Hot Spinach and Artichoke Dip

This is one of my favorite appetizer recipes. I translated the original recipe to Vegan last year and couldn't even taste the difference. Have had lots of compliments on this at parties by both Vegan, Vegetarian, and meat eating friends and family.

Ingredients:

• 16oz canned Artichoke hearts in water, drained
• 1 cup frozen spinach
• 1 cup Vegenaise
• 1/2 cup grated soy Parmesan
• 1/2 cup of Tofutti "Better than sour cream"
• 1/2 clove garlic, crushed
• 2 tblsp lemon juice
• 1/8 tsp white pepper
• 8oz Tofutti "better than cream cheese", softened
• paprika

Directions:

• Preheat Oven to 350°
• Combine all ingredients in blender or food processor until well mixed.
• Pour into larger baking/casserole dish. 
• Bake until heated through. About 30-60 mins depending on oven and depth of casserole dish.
• Serve with pita chips, crackers, baguette slices, or vegetables.

  

SALAD:

Thanksgiving Seasonal Salad

A fresh, crisp and tangy salad. The combo of dried cranberries,goat cheese, and nuts is decadent tasting. It encompasses all the tastes of the holiday season.

Ingredients:

• Fresh Baby Spinach leaves
• 1/2 cup of dried Cranberries
• 1 pear julienned with skin
• 4oz goat cheese
• Balsamic Vinaigrette of choice
• 1/2 cup candied or plain pecans or walnut diced

Directions:

• Toss clean spinach in bowl with desired amount of balsamic dressing (*Can skip this step and leave dressing on the side if you prefer)
• Layer the rest of ingredients into bowl and toss until mixed well.
• Serve cold.

MAIN COURSE: 

Gardein Pot Pie

Ellen's chef Roberto Martin's Vegan Pot Pie looks absolutely fabulous. This is what I am bringing as my main course this year.

Ingredients:

• Gardein Scallopini cut into 1/4inch pieces
• 6 cups vegan chicken stock
• 1 cup yellow onion diced
• 1 cup carrots, peeled and diced
• 1 cup peas
• 3/4tsp Thyme, minced
• 3/4tsp Sage, minced
• 3/4tsp Sea Salt
• 3/4tsp Fresh ground pepper
• 1tblsp Nutritional yeast flakes
• 1tblsp Tamari Soy sauce
• 3-4tblsp Scanola oil
• Puff Pastry sheet rolled out to 12x10

Roux Ingredients:

• 3/4 cup flour
• 3/4 cup Earth balance butter

Directions:

• Pre-heat oven to 375°
• Brown Gardein Scallopini in a sauté pan with 1tblsp scanola oil. Season with salt and pepper, remove from pan and set aside.
• In separate pan melt Earth balance. Add flour and whisk constantly until light brown color. Cool and set aside.
• In 5.5 qt Stock pot cook onions in scanola oil for 3 mins. Add carrots, sage, thyme, salt and pepper. Continue to cook for 5 mins. Add already boiling stock and simmer for 5 mins. Whisk in yeast flakes.
• Add the roux mixture a bit at a time and continue to cook as sauce begins to thicken. Stir in Gardein Scallopini, tamari and peas. Pour mixture into a large shallow pan to cool.
• Once mixture is cool, pour into individual ramekins, glass pie pan, or small casserole dish. Cover mixture with puff pastry and seal edges. Cut small slits. Bake for 35 mins or until internal temperature reaches 165°

Makes 6 servings. 15 mins of prep time and 50 mins of cook time.

Hope your friends and family enjoy these recipes. A happy, healthy and environmentally friendly Thanksgiving to you and yours. BTW no animals were harmed in the making of these products. ☺


If you have a great Vegan or Vegetarian recipe for the holidays, please share it in the comment section below. Thanks!

My favorite Vegan Chili Recipe

This Vegan chili recipe came from Chef Roberto Martin and was featured on the Ellen Show. Ellen and her wife Portia decided to go Vegan a little over a year ago and were looking for Vegan recipes for a Superbowl Party.  This was intended for Nachos with a vegan cheese recipe as well. I eat it as a chili. It is super easy to make once you have all the ingredients on hand.

Ingredients:

• 1 Large Onion chopped (white or red onion)
• 1 Tablespoon Ground Cumin
• 1/2 Teaspoon Coriander
• 1 Teaspoon Dry Oregano
• 1 Teaspoon Chili Powder
• 3 Minced Garlic Cloves
• 2 Large Diced Tomatoes
• 8 oz Sliced Mushrooms
• 2 (4oz) canned green chilies
• 1 bag smart ground (Mexican seasoned)
• 1/2 cup vegetable stock
• 1 can black or pinto beans (rinsed)
• Salt as needed

*I omit green chilies and add corn kernels for a more southwest style chili.

• Chopped Green Onion (on side)
• Tofutti sour cream to top 
• Daiya or Follow Your Heart Vegan Cheese.

Mushrooms should be rough chopped. Sauté onions until light brown. Add mushrooms and cook 3-4 minutes. Add garlic and all seasonings and sauté 4 minutes more. Add remaining ingredients and stir until hot and the right consistency. Season with s and p as needed. Top with a dollop of Tofutti, chopped green onions, and a sprinkle of Daiya Cheddar cheese.

Fakin' B.L.T.

My Fakin' Bacon, Lettuce, and Tomato Sandwich. One of my favortie lunch time meals.

Ingredients:

• Whole Wheat Pita, Flat Out Wrap, or bread of your choice
• 2-3 pieces of Fakin' Bacon
• 1/4 avocado
• 1/2 cup spinach
• sliced tomato
• Veganaise
• salt/ pepper to taste

Directions:
In a lighly oiled skillet cook 2-3 pieces of Fakin' Bacon. Turn halfway through to ensure thorough cooking. Spread Veganaise onto Pita, Wrap, or bread. Layer spinach, tomato, avocado, cooked Fakin' Bacon and salt/pepper to taste.

Enjoy! All the taste of a real BLT with no animal products, less fat and over 8g of Protein.

My Favorite Vegan Nachos

Going Vegan doesn't mean you have to give up all your favorite snacks.  I love Mexican food just as much as the next person. And thankfully I have a great recipe to share with you so that you don't have to go without. Super quick and easy. I even bet you could serve these to non-vegan friends and they won't taste the difference.

Ingredients:

• Tortilla chips of your choice
• Daiya Cheese Cheddar Flavored 
• Light Life Smart Ground Mexican Style 
• Cooked Black Beans
• Black Olives
• Green Onion
• *Optional Jalapeños

Preparation:
Place 1/2 of tortilla chips on plates. Cover with layers of Daiya Cheese, Light Life Smart Ground, Black Beans, sliced Black Olives, chopped green onions, and *Jalapeños. Repeat the entire layering process. Microwave on high for 1:30-2 minutes or until cheese is melted and meat is heated through.  Top with guacomole and/or Tofutti sour cream and serve.

This is one of my favorite meals and I am sure much healthier for you than the real thing. Enjoy!!

Asparagus & Mushroom Polenta

An easy to make, fresh, and healthy meal.  Asparagus and Mushroom Polenta will take you about 10-12 minutes to prepare.

Ingredients:

• Asparagus
• Baby Portabella mushrooms (or another local, seasonal variety)
• Polenta ( I use pre made Organic Polenta from Trader Joes).
• Chunky Pasta sauce
• olive oil
• salt/pepper to taste.
• Rosemary 

Preparations:
Cut Asparagus into 1" long strips and cut mushrooms into 1/4"slices.  Sauté Asparagus, mushrooms, rosemary, salt & pepper in olive oil over medium heat.

Sliced pre-made polenta into 1/2" think rounds.  Grill in a pan with a little olive oil. 4-5 mins/side or until golden brown.  Remove from heat and place on paper towels to remove any excess oil.

Heat 2 tbls of chuncky pasta sauce until warm.

Plate 2 slices of cooked polenta on plate. Top with sauteed veggies and sauce.
*If not Vegan top with parmesan or fresh cheese of your choice.

Veggie Lasagna

This is a favorite recipe that I found while I was back in college.  I have altered it over the years to include some of my favorites and incorporate more of a vegan lifestyle.  This lasagna has no noodles or pasta and no cheese.  Also I tend to cook to taste, so not a lot of measurements. Use as much of any ingredient to create the desired layer in the size of your casserole dish.

Ingredients
1 eggplant
1-2 zucchini squashes
kernel corn
black olives
diced tomatoes
brown mushrooms
16 oz firm tofu
fresh basil
fresh rosemary
Daiya mozzarella or cheddar cheese (or mix both)
olive oil
salt
pepper

Feel free to omit any of the veggies that you feel undesirable (except for eggplant and squash) and/or add some of your favorite fresh seasonal veggies.  Also if you do not want to make vegan, substitute Ricotta cheese for the tofu and use regular cheese instead of Daiya.


Preparation:
Preheat oven to 350°

Grill eggplant and zucchinin with olive oil, salt and pepper. While grilling, combine tofu, basil and rosemary into food processor. Blend until a thick consistency.

Lightly grease casserole dish. Place grilled eggplant slices in a single layer on the bottom of the casserole dish until it is covered. Next layer tofu mixture over layer of eggplant. Continue to layer ingredients on top of one another until 3/4 of way to top of casserole dish. Layer the grilled zucchini on top of looser ingredients. Sprinkle shredded cheese on top of zucchini and garnish or top with sliced black olives.  Finish with a pinch of salt and pepper.

Place casserole dish in preheated oven and cook for 30-45mins until cooked through and cheese is melted.  Turn throughout cooking in 1/4 turns for consistent cooking.

I serve with a slotted spoon as many of the vegetables tend to be rather juicy.

Let cool and enjoy!

Veg out this summer

Changing or experimenting with a Vegan or Vegetarian diet has never been easier. During the summer time with all the fresh picked fruits and vegetables being locally grown is a great time to experiment.

I like to go to my local Farmer's Market and stock up on what ever is being locally grown. Chicago Farmers markets are all over in different neighborhoods on different days. Google Farmer's Market in your area to find out when and where they take place. Plus we have Green City Market which is the only Chicago year round market. Many of these markets vendors also provide CSA boxes (Community Supported Agriculture). Consumers purchase a share of the farm’s harvest at the beginning of the season. The farmer then delivers periodic (usually weekly) boxes or “shares” containing the best of what the growing season has to offer. These boxes are a great way to eat what is being produced locally in season, support the community and explore new foods and recipes. I take all of these weekly finds and add beans, tofu, seitan, and other vegetarian options to create fabulous stir fry, quinoa, wraps, salads, sandwiches, and smoothies. I will share some of my favorite recipes later in the blog and hope you will share some of yours with me.

With the growing amount of people becoming Vegan or Vegetarian many supermarkets and companies are jumping on the bandwagon. There have never been so many options to substitute meat free/dairy free items into your favorite dishes. Some of my favorites are Gardein, Fakin Bacon, Daiya, Dr. Praeger's, Morning Star, and Light Life Smart Deli. I make BLT's, Nachos, Chicken style wraps, Pizza, and Burgers substituting these products in place of meat or dairy products.

Looking for Vegan recipes? Two of my favorite books are Tal Ronnen's The Conscious Cook and Alicia Silverstone's The Kind Diet. There are also several online sites that you can either subscribe to or friend on Facebook like Fat Free Vegan.

Why not try a Vegan or Vegetarian restaurant on your next date night? Here in Chicago I recommend Chicago Diner, Green Zebra (which does have meat dishes, but has great Vegan and Vegetarian options), and Karyn's on Green, whose motto is "making Vegan sexy". In NYC Candle79 is one of my favs. Write in and let me know some of your favorite Vegan/Vegetarian friendly restaurants in your area.

Hope you will explore Vegetarian and Vegan eating and realize that not only will you be eating great, healthy, flavorful food that is good for you, but you will be helping support your community and the earth. Nature is bountiful. Let me know some of your favorite Vegan/Vegetarian recipes, products, companies, and restaurants to share.

got milk?

With so many new varieties of milk out there, how do you know which one is best for you?

Cow's Milk Personally, I am not a Cow's milk drinker. Even as a kid I had a dislike for milk. Now that I have been primarily vegetarian for many years, the thought of Cow's milk actually disgusts me. Alicia Silverstone, who has been a Vegan for many years best describes many of the reasons I have turned away from cow's milk, in her book The Kind Diet. First, "We are the only animals that drink another species' milk." and second "Cow's milk is designed to turn a baby calf into a 400 pound cow". Cow's milk is a rich source of proteins and calcium. Contains vitamin A and B12,thiamine,riboflavin and minerals like calcium, sodium and potassium. It's disadvantages include high allergy reactions and not good for Lactose intolerant. In many places, cows are treated with a compound called recombinant bovine growth hormone (rBGh). Some studies have shown that this hormone leads to some health risks, like mastitis, infertility and lameness.

Soy Milk Soy milk is being mass marketed to the general public as the "new milk". Going so far as to even place it in the refrigerated section where consumers are used to going for their cow's milk. Those of us drinking soy milk before this boom know that soy milk does not need to be refrigerated until opened and used to be stocked in the dry aisles near the baking goods. Even Starbucks has jumped on the soy bandwagon appealing to vegetarians, vegans and lactose intolerant by offering soy milk to their customers and recently changing their Frappuccino mix to allow for the modification of soy. Soy milk contains high quality proteins and carbohydrates. It is cholesterol and lactose free. The downside is that Isoflavones from soy milk are held responsible for thyroid disorder, leukemia and breast cancer. Not to mention that 85% of all soybeans grown in the US are genetically modified. So as great as soy is it is better off to take in soy from pure products such as tofu and tempeh.

Almond Milk Almonds are an excellent source of vitamin E, magnesium, and manganese; they are a good source fiber, copper, phosphorous and riboflavin. Many studies are showing a possible protection against heart disease (America’s number-one killer) and support for weight management from eating a handful of almonds a day. Almond milk is lactose free and I find it not to be as bloating as soy milk. Of course since it comes from a nut this form of milk is not good for people who are nut allergy prone. This is my milk of choice right now. I use Almond Breeze Vanilla Unsweetened in my morning coffee and Original unsweetened for cooking. A few dangers of almonds are that they are a goitrogenic food, meaning they contain chemicals that can harm your thyroid. People with hypothyroid or in danger of hypothyroid should avoid goitrogenic foods. Also Almond milk tends to be much higher in sugars than cow's milk. If you are watching your sugar intake opt for the unsweetened varieties.

Rice Milk Rice milk is processed from brown rice and usually contains rice syrup, evaporated cane juice or some other natural sweetener. It is typically fortified with calcium or vitamin D. Rice milk is high in carbohydrates. It is low in protein and fat, and easy to digest. Those who are allergic to nuts, may also be sensitive to soy and therefore, need an alternative beverage. Organic rice milk does not contain added sugars and is naturally sweet, which may make it a great alternative to those who want to avoid sugar. Diabetics shoud beware or rice milk. I found rice milk to be a little on the watery side. While I dont like using it in coffee or cereal it is a good alternative for recipes.

Nutritional Comparision of Major Brands


Which milk is best? Well it all comes down to what you are looking to get out of your milk. Protein? Low fat? Low sodium or sugars? Avoiding milk or nut allergies? Taste? Health conditions? There does not seem to be one form of milk or milk substitute that comes out as the Blue Ribbon winner. At least now you have some of the facts to make the best decision for you and your family.

Please note that most of the milk substiutes discussed are not advised as replacement for formula or infants. Please consult a physician regarding best (if any) substitutions for infants.