Veronica Grace

Why I Don’t Eat 100% Organic and GMO Free

August 15, 2013 by Veronica Grace 31 Comments

Why I Don’t Eat 100% Organic and GMO Free

I’ve noticed that a some of my readers have gotten pretty agitated and vocal when I use ingredients such as corn, corn tortillas, canned beans, canned tomatoes and other conventional items in SOME of my recipes.

So above I’ve made a short video above about why. Please watch it!

The main message I want to get across is that we should eat as best we can when it comes to what is fresh, plant based and what we can afford. For me personally, there is no way I could shop 100% organic because of the amount of food I go through feeding others and testing recipes. I spend too much as it is! I also live in Canada, in a place where organic and fresh food isn’t really abundant. Heck most of the “farmer’s market” produce is imported from other provinces and other countries. They sell bananas and mangoes at my farmers market, that is not local let me tell you! It’s kind of like an expensive grocery store, so I don’t shop at the farmer’s markets all that often here. When I used to live in Vancouver, BC there was much more local produce and it was easier to buy, so that made sense. But Calgary, AB is not that great for abundant organic produce. At the store, when an organic ingredient is around the same price as conventional I will buy it, but when it’s double the price I often put it back.

Some items I buy organic because the price is not much more than conventional:

Tofu
Baby spinach
Baby spring mix
Kale
Carrots
Brown Rice
Peanut Butter
Whatever is on sale/special

Also don’t think that if you’re in North America and you buy something that says organic, it guarantees it’s actually grown organically and is pesticide and gmo free. Unfortunately not everything labeled organic is organic and many companies and manufacturers lie (and get away with it). There is BIG BIG BIG money in selling organic foods because it’s perceived to be “better” and people know it costs more and will pay for it. A great alternative is to grow your own organic produce when possible and look for non certified organic produce from small local farms you trust.

So there you have it, and I hope you understand! Please buy whatever you want and let’s stay positive and non judgemental about what plant based foods others eat. We all are on different paths and have different budgets and different access to organic and fresh food.

Simple & Crisp Fat Free Chip Giveaway

August 13, 2013 by Veronica Grace

I cannot believe it, but I’m doing yet another giveaway this Summer. What can I say, Simple & Crisp contacted me and wanted me to give away some delicious, naturally oil free fruit crisps to one lucky reader and I couldn’t refuse. (I would never deprive you of free healthy food… seriously)

I had never heard of the company before, as they are based in the USA, but this sounds like a great alternative to potato chips and the bland freeze dried fruit packs I’ve seen at the health food store. (Freeze dried anything just doesn’t do it for me!)

So I was thrilled that these fruit chips were oil free and could actually be eaten guilt free! Who doesn’t want a guilt free chip? I know I do. These chips are oil-free, vegan, gluten-free and totally natural. No weird preservatives or chemicals. It’s just beautifully dried fruit dehydrated until crisp!

Here’s what Simple & Crisp had to say about this new product:

“Simple & Crisp Signature Mini Pack ($15 value) ~ Enjoy the perfect taster pack of Simple & Crisp’s three signature flavors, apple, orange and pear – their mini pack makes an ideal serving for a tasty snack on the go or the perfect pairing for any culinary occasion, from savory to sweet, to cheese to cupcakes to cocktails – the possibilities are endless.”

They are giving away 1 Signature Mini Pack of their crisps ($15 value) to 1 lucky winner who has a USA mailing address.

Here is an example of the nutritional information for this product.

Apple Chips: nutritional facts // serving size: 15 slices (22g) // servings per container: about 2 // calories per serving: 80 // total carb.: 21g

Ingredients: apple, ascorbic acid (to maintain natural color)

I just received my samples and the one that surprised me the most was the orange chips. They taste like orange candies! Very interesting for sure.

To enter to win, please use the widget below.

Entry -Form

To be eligible to win you must have a USA mailing address, comment on this post (using the comment section below – please do not write your comment in the giveawaytools widget, it needs to be on the blog post with everyone else) AND be subscribed to my newsletter. You can also get additional entries by sharing this contest, liking me on Facebook, following me on Twitter, subscribing to me on Youtube and following me on Pinterest.

If you’re interested in getting the chips directly from the company you can find their website here (orders over $50 have free shipping) and there’s a list of all the local retailers you can find them in as well in the USA.

Disclaimer: LowFatVeganChef.com was not paid for this promotion, a sample pack was offered free for review only. Simple & Crisp is providing 1 reader with a free sample pack as well.

Which flavor of Simple & Crisp are you most looking forward to trying?

Eat To Live Program By Dr. Fuhrman Overview

August 12, 2013 by Veronica Grace 7 Comments

FTC Notice: This post contains affiliate links that go towards supporting the blog.

Eat To Live on Amazon

guest post by one of my readers Cynthia P. Colby

So you’ve heard about the Eat to Live program created by Dr. Joel Fuhrman and wonder what it’s all about – if it’s really as good as promoted. In a word – YES. I personally believe it’s the best way on the planet to eat. It’s a great way to lose weight – AND a whole lot of major and minor health problems – making your life a whole lot better and much more enjoyable no matter what age you’re at! It will also save you a pile of grocery money and money for medicines in the long term. That said, it’s not for everyone. Let me tell you what it’s about and you can see if it’s for you.

The Eat to Live program is actually pretty simple. Health equals nutrients divided by calories. If nutrients (nutrient-rich foods) are higher than calories you’re doing it correctly! What it boils down to is a focus on eating plenty of fruits and vegetables with limited amounts of whole grain foods. It does not include animal products like butter and meat – well, there is an option to include some lean fish and an egg white omelet, but it’s preferred that you don’t – and suggests you avoid caffeine and alcohol as well. The easiest part of all is that there are no complicated calculations or calorie counting – what you eat and can’t eat are clearly laid out.

Still sounds tough, considering that we’re enmeshed in a ‘take-out’ and ‘packaged up’ society of calorie-filled, salt and sugar saturated food. Just think about what you’ve eaten in the past week! It’s actually rather shocking when you see how badly we fuel our bodies. What you need to do with this way of eating is make yourself important enough to take the time to prepare your own food – from food that you can actually grow, or at least pick up in the fresh fruit and vegetable section of your grocery store.

One main shift is that the main dish of every meal is the salad, not a piece of meat or pile of starch. Here’s what you can look forward to eating: an unlimited amount of raw vegetables; cooked green vegetables, along with eggplant, a rainbow of peppers, mushrooms, and tomatoes; 1 cup or more of beans – and there are so many types and flavors and delightful textures of beans! – bean sprouts and tofu every day; and at least 4 servings of fresh fruit a day. You can have starchy vegetables like potatoes and corn 1 cup daily, whole grains are one cup daily, an ounce of raw nuts every day, and 2 ounces of avocado each day as well. To top that off, you get 1 tablespoon of ground flax a day and a teaspoon of oil every day as well. If you’re trying to lose weight, you should eat at least 1 pound of raw vegetables and 1 pound of cooked vegetables per day – that will fill you up! What you’ll be avoiding, as you may have noticed, is all refined carbohydrates such as: bread, pasta, white rice, fruit juice, and sugar. If you feel this change is too drastic, there’s even a transition program you can start on which includes a weekly shopping list, menus, and recipes. Mmm!

Dr. Fuhrman’s Eat to Live program is not a diet, it’s a way to eat for the rest of your life, based on sound nutritional information – it makes good sense. Many renowned studies have proven its positive effects – losing weight is only one of them. Hundreds of thousands of people have reversed diabetes, heart disease, cancer and cardiovascular and autoimmune disease following this style of eating! Now, it’s your choice!

Find out how easy, tasty and satisfying eating on this program can be and get the book here!

For Dr. Fuhrman style recipes check out this section of the blog.

20 Min To The Table: Asian Vegetable Tofu Stir Fry with Chinese Garlic Ginger Sauce

August 11, 2013 by Veronica Grace 14 Comments

Stir fry may be something many of you have made before, but I guarantee you’ve never made it with my homemade Chinese Garlic Ginger Sauce recipe. I’m going to show you how to make stir fry without any oil, but with tons of flavour. With fresh garlic, fresh ginger and a little soy sauce you can make your own delicious stir fry sauce so there’s no need to rely on store bought ones with MSG and high fructose corn syrup. You can also make it in advance to use later on and just store it in the fridge.

I’m not a fan of store bought dressings or bottled sauces because of the questionable ingredients they often contain so hopefully with my video you’ll see you can make your own and have them be just as tasty too!

To subscribe to my Youtube channel please click on the video to open it in a new browser and hit the subscribe button beside LowFatVeganChef just under the video. Likes are always appreciated as well!

What I do to save money buying pre cooked brown or white rice (for fast meals) is to cook up a big batch in my Zojirushi 5 1/2 cup rice cooker and then I have enough for that night’s meal plus extra to store in bags or tupperware in the fridge or freezer for later. Just a note, cooked rice holds a lot of moisture and must be eaten within 3 days if left in the fridge due to bacteria growth. So please use it within this time or freeze it for food safety. Also you must let it cool before placing it in the fridge or freezer to minimize the bacteria growth as well.

Additionally if you’d prefer to just buy pre cooked brown rice to always have on hand you can check out Uncle Ben’s Ready Rice Pouch or Steamed Brown Rice Bowls and microwave it shortly before your dish is ready.

20 Minutes To The Table Recipe for Episode 3

Asian Vegetable Stir Fry with Tofu

Serves 4

Ingredients:

1 package firm or pressed organic tofu, sliced into cubes
1 small onion, peeled and quartered
1/2 red bell pepper, sliced
1/4 green cabbage sliced
3-4 cups broccoli, cauliflower, carrot mix (or stir fry mix)
1 bag of pre cooked brown rice or 3-4 cups fresh cooked (I used homemade)

Chinese Garlic Ginger Stir Fry Sauce

Ingredients:

1/2 cup water
1/4 cup low sodium soy sauce
1/2 cup vegetable broth low sodium
2 tbsp rice vinegar
3-4 tbsp maple syrup or sugar (as needed to balance the spice/acidity)
3 cloves of garlic
1 inch ginger, minced
1/2 tsp granulated onion powder
1/4 tsp white pepper
2-3 tbsp cornstarch (depending how thick you want it)

Directions:

1. Prepare the sauce. You have two options you can either blend it all together and gently heat it until thickened (this does produce some foam from the ginger/garlic fibre so I scooped that off) or you can just mince the ginger and garlic and put everything together in a pan and heat until thickened. Set aside.

2. Prepare the tofu and heat over medium high heat in a non stick pan. Add a little ginger garlic sauce to cook it in. Let it cook for a few minutes while you prepare your veggies.

3. Add the vegetables and stir well. Place a lid over the vegetables and cook 4-6 minutes (depending how big your vegetables are). Taste test, stopping when crisp tender. Heat your rice (if using bagged pre cooked rice) in the microwave for 60-90 seconds.

4. Drizzle in some more sauce and toss to combine.

5. Serve stir fry over rice and drizzle with more sauce as desired.

Enjoy!

What are your favorite stir fry ingredients? What sauce do you usually pair them with?

21 Confessions of a Vegan Chef

August 6, 2013 by Veronica Grace 51 Comments

21 Confessions by Veronica Grace

1. I do not actually consider myself a chef, nor do I claim to have any culinary training. I am sell taught, having lived and traveled to some remote areas and had to rely on making my own raw and vegan recipes for myself and others. Ever since I was very young I have always been in the kitchen though. I loved to eat and once I figured out I could bake my own goodies and make my own lunch I was in love with food. I like to eat and so I often find a healthier way to make what I’m craving or something intriguing I wanted to try. I have a little over 4 years of experience since I quit doing office work and started being a homemaker and opening my own business online. I also watch a lot of Food Network, most shows actually lol. So the term chef is used loosely, I’m more of a hands on teacher.

2. My family were quite apprehensive of eating my recipes and not very interested until I started making recipes for my first 2 cooked recipe ebooks Comfort Soups To Keep You Warm and Vegan Comfort Foods From Around The World. For the most part I would say they enjoy my recipes now lol. Now they enjoy eating more plant based because they have had some tasty recipes.

3. I’ve never been a vegetarian. I’ve gone straight from SAD (standard eating) to raw vegan twice and to whole food vegan/plant based. I never did much care for dairy and gave up cheese a long time ago back in my calorie counting days! (Cheese is extremely high in calories and fat and I gave it up on those merits alone.) I also have never successfully cooked a real omelette. Vegan omelettes though I can do!

4. I hate spicy food… Really, if it’s spicy, I’d prefer it not be spicy at all. I’m just not used to it. I used to not even be able to tolerate mild to medium spicy food. Only in the past few years have I grown accustomed to some spice in my food from Thai and Indian cuisine. That’s why I always say chilis and chili powder is optional in my recipes because some people like their food much spicier than me and some not at all. In my world all would be fine without spicy chilis… I will not however give up my smoked paprika, cuz that’s not spicy, it’s just smokey and delicious!

5. I would probably put mushrooms in every cooked recipe if I could. I love mushrooms that much. You may have noticed from some of my recipes such as Deluxe Spinach and Mushroom Lasagna, Fettuccine Alfredo with Spinach and Mushrooms, Rotini Marinara with Mushrooms, Portobello Bean Burritos, Gourmet Cream of Mushroom Soup, Deluxe Dijon Tofu Scramble and more. But not everyone likes mushrooms as much as I do, so unfortunately I can’t put them in everything….

6. My 3 secret spices are roasted cumin, smoked paprika, and Herbmare (an herb seasoned salt). You can pretty much put them into any recipe and make 2 out of 3 of those work. Roasted cumin goes well in Latin and Indian dishes and smoked paprika can be added as a garnish or a flavor enhancer to almost anything. Instead of salt I like to use Herbamare as it also has some herbs in it which give a nice flavor if you’re the type that like just a little surface sprinkle of salt to your dishes.

7. I don’t drink alcohol. At all. Zilch. I have no idea what wine goes best with my recipes, so don’t ask! LOL. I have used wine in maybe 3 recipes from time to time for flavor, but that’s about it.

8. I stay home a lot…. like most of the time. I’m kind of a hermit, people don’t see me very often. I’m always at home working, cooking or cleaning. Usually I only leave to get groceries or get the mail. I should probably be more social at my age… hmm

9. I used to really dislike tofu. I used to try to avoid tofu because I “heard” it wasn’t good for you, but have since learned there’s no problem eating soy in moderation, especially if it’s minimally processed and organic. See The Truth About Soy. (I just avoid soy protein isolates as they are a processed food). Now I enjoy smoked tofu in stir fries, pressed tofu in my tofu scrambles, and silken tofu in my Alfredo sauce and my vegetable lasagnas. Soft tofu plain in Asian dishes is not my favorite, but I’ll still eat it once in a while!

10. When I don’t feel like cooking I’ll eat a giant bowl of sliced up fruit or a green smoothie. It’s also a great time saver as it doesn’t produce a lot of dirty dishes. (Fruit has more calories than salad or vegetables so I find it more sustaining than just having a salad on it’s own)

11. I actually don’t enjoy eating raw tomatoes or bell peppers… Ketchup, tomato sauce and (mild) salsa are fine, but plain fresh tomatoes in a salad or a sandwich/burger is not for me, I pick them out and just don’t eat them. Bell peppers I can tolerate if cooked, but if I’m making something just for me I won’t use them. I use bell peppers a lot in my cuisine because they are pretty, healthy and most people like them! Growing up we never used these foods and we never got used to eating them. I have made great progress, it’s not a mental thing it’s just a taste. I wish I liked them more but I don’t. My younger sister still won’t eat any of them! (She still avoids tomato sauce too.)

12. I never ate beans, lentils or eggplant until about 5 years ago. Aside from kidney beans in chili and refried beans in burritos we never ate beans growing up. The first time I had lentils was in a recipe I made and I was always afraid of eating eggplant because some people don’t like it. But beans, lentils and eggplant are probably my top favorite foods to eat because they are so versatile, they absorb the flavors of whatever spices you use and they fill out your recipes making them look and feel heartier.

13. I cannot stand to eat olives or olive oil! The taste totally grosses me out, even if it’s “high quality” nope. I will not eat olives, nor can I enjoy anything drizzled in olive oil. Total gag factor. I really do make my Greek and Italian cuisine without olive oil too. I’ve also never ordered a vegetarian special pizza because it comes with all kinds of things like black olives, peppers and raw tomatoes that don’t do it for me. What’s on my vegan pizza? LOTS of mushrooms, pineapple, spinach, caramelized onions, garlic and sometimes tempeh, smoked tofu or artichoke hearts (packed in water.)

14. I had never had real Indian food until about 5 years ago. I had avoided it because I heard it was spicy and assumed I wouldn’t like any of it. (How sad!) Now I love Indian food and could probably eat it every day. I still prefer making my own that way it’s oil and dairy free (for sure) and I can make it less spicy! He he.

15. I first got interested in cooking through baking. As a kid I was addicted to sugar, candy and baked goods and I loved making things myself (you know, for instant gratification). Now I hardly ever bake. Why? #1. If I make it I will probably eat all of it… or most of it… #2 flour and sugar aren’t health food or necessary for every day recipes and #3. oil free baking isn’t as nice. You can do it… but where do you draw the line? It’s low in fat, but then full of sugar and flour and still not really health food. So I prefer fruit for the most part. Except if it has chocolate, then I might want a bite…

16. I don’t actually cook from scratch every single day. I’m just like everyone else, I get busy with work, house cleaning and errands too. If I cooked scratch every day 3 meals a day and still had to work on top of that I might die of exhaustion… so I try to space it out. I like to make a lot of double meals that way there is leftovers for lunch or another quick meal. I cook brown rice and beans in large quantities as it’s nice to have on hand in the fridge or freezer when I’m short on time.

17. Sometimes I wish I could keep things simple, buy far less groceries than I do and just eat the same thing every day and not have so many different ingredients (you don’t want to see my cupboards… really.) But I do like to try new things and learn new recipes and techniques so I can share them with you.

18. I don’t only cook my own recipes all the time. Although I really do like many of my recipes after I know it’s good I move on and create a new recipe, as there are far too many dishes I will never get to try for me to settle on cooking from my own recipe books every week.

19. I think I’m the only one in my family that loves green peas and split peas. And I mean love! I can eat green peas raw out of the pod or just steamed in a giant bowl with a little salt. I love split pea soup and Kik Alicha (Ethiopian Split Pea Stew). I will never get tired of eating peas. My mom and sister however avoid them like the plague and are horrified by how much I love them lol. Sad…

20. I’m not very good at taking care of plants. If it can go a week or two without being watered, then it should be safe. This is why I don’t buy flowers, don’t plant flowers and don’t have many ornamental plants. If it’s not food related it’s hard for me to keep track of it’s life cycle!

21. I do this because I really like teaching and helping people help themselves and not for the money. I only make it pay check to pay check just like everyone else and most of what I create and share is free. I often care too much about others and seeing people around me suffering is very hard for me and I feel compelled to make a difference. If I can help someone try a new food, learn how to prepare something healthy, enjoy a new recipes or get some confidence in the kitchen where they had none before it really makes me feel good about what I do.

And there’s my little list! I’m sure you learned some new things about me. What are some of your little confessions?

What do I bring for vegan camping?

August 4, 2013 by Veronica Grace 41 Comments

I went camping for the past 2 weekends this summer in the Rocky Mountains and although it’s a lot of work packing and setting everything up, it is fun getting out of the house, away from the computer and offline for a little while to just relax. Here’s some photos of our tent site to start.

I will admit I was a little concerned with ravenous mosquitoes and rain so I got an eating tent as well, which was handy as it did indeed rain pretty hard twice over the weekend so at least some of the stuff was protected and we could sit under the tent and wait for the rain to pass. The funny thing is we were the ONLY people tenting in this area, everyone else had trailers and toy haulers to hide in. It’s definitely more work tenting, but it’s more affordable and still kind of fun. Although it is quite chilly each morning!

Oh and we also went to do some dirt biking….

Um yeah so I’m apparently trying out dirt biking, even though I have no experience riding dirt bikes or motorcycles in general. It’s probably the scariest thing I’ve ever done, but I got all this second hand gear to try it out. And I’m super glad I did!

Let’s just say that I came home with 8 bruises (2 big ones on my legs) and a smashed thumb from dropping the bike on myself and falling over several times going up and down steep rocky hills. It’s not easy learning how to to shift a manual transmission bike and steer and not be scared of crashing going down a giant hill at the same time lol. I’ll be trying it again, but I have to say I’ve never been so sore in my life. I could barely move the next day after coming home because of the bruises on my legs, and my arms and shoulders were exhausted from picking up and pushing the 250 lb bike up and off me and up and down the hills I couldn’t do.

I feel ridiculous in this outfit. The pants are very high waisted and so thick and bulky they make me sweaty. I also feel like I’m wearing space boots and an astronaut’s helmut!

Here’s our dirt bikes, my bf so lovingly built this little red one for me. I can’t imagine riding anything more powerful, it already feels beastly enough for me… lol

And now you’re probably thinking I’m insane and wondering what the point of this post was, well I want to show you what I brought for food camping, because a few of you wanted to know if I had any “camping recipes” on Facebook. Well I wouldn’t say recipes, but quick meal ideas because honestly spending time prepping, cooking and cleaning WHILE camping in a tent isn’t my kind of idea of fun. I needed a break from food prep and clean up, so I tried to make everything super simple to prepare. The last thing you want to be is hungry and cranky trying to start a camp fire and reach for snacks instead of a healthy meal.

So here’s my list of the top 6 things I brought for vegan camping to keep things simple and healthy for the weekend

1. The first thing I bring camping is pre washed and cut up fruit, each packaged in their own individual containers. (Ex. watermelon cubes in a giant container, pineapple chunks in a medium container etc.) This ensures that the fruit stays fresher longer so juicy fruits such as watermelon and pineapple don’t speed up the ripening process of berries or change their flavor. I brought watermelon, pineapple, red grapes, blueberries and strawberries. I always do my fruit this way and store it separately as I like fresh tasting fruit and not mushy muddled flavors. Whenever I want some fruit I can just grab a plate and a fork and plate some up for breakfast, a side for lunch or a snack. Almost half of my cooler is packed with large containers of prepared fruit to keep me eating fresh and healthy even in the great outdoors.

2. Veggie kabobs are next on my list because I don’t make them at home very often and it’s kind of fun to cook over the fire or a camp stove. I pre wash and slice up all of my veggies and place them in a container and can easily assemble as many as you like for your side dishes. For my kabobs I used yellow and green zucchini, bell pepper, red onion, and mushrooms. I used a metal grate like this to place over the camp stove or fire to cook them.

Instead of brushing the veggie kabobs with oil, I like to drizzle or marinate them in balsamic vinegar and sprinkle a salt and pepper grinder mix over top of them for roasting. If you really like the veggies to absorb flavor I suggest using a little bag or container to toss and marinate them in balsamic vinegar. I was making mine very quickly and just drizzled a bit on top before grilling.

3. Fresh corn is another fun food to bring camping. I got some fresh corn on the cob (you can find this organic and gmo free from farmer’s markets and some health food stores so please don’t freak out) and put it in the cooler along with my ice. When I went to take it out it was actually soaked in water, and this was quite helpful. Pre soaking your whole corn cobs helps them retain moisture while cooking.

Next peel off just the outer layers of the corn husk, leaving the thin inner layers, wrap the cobs tightly in tinfoil and then place directly on a low fire or hot coals for about 20 minutes just until tender. This was the first time I’ve ever put corn directly on a fire and it turned out great! Camping food doesn’t have to be anything complicated, I just keep it really simple and let me tell you my friends were certainly jealous of my fresh and tasty meals I made!

4. For hearty breakfasts I made a double batch of my Deluxe Dijon Tofu Scramble and kept the seasoned tofu in one container and the sliced veggies in little bags separately so I could cook as much as I needed each day over the camp stove. Super easy and nice to have a hot breakfast when it’s cold every morning.

5. For fun I also bring some veggie hot dogs and veggie burgers (see my chickpea quinoa burgers, yam black bean burgers and spicy Mexican black bean burgers). You can also get vegan marshmallows as well to roast over the fire.

credit theartfulgourmet.com

6. To round out my veggie offerings I also brought mixed salad in little ziploc bags for easy serving and used balsamic vinegar as a quick dressing.

So there you have it, a little insight to my vegan camping adventures and what I bring to keep it simple and healthy in the great outdoors. What do you think? What do you like to bring camping and where do you go camping?

What are the best vegan multivitamins?

August 2, 2013 by Veronica Grace 2 Comments

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Sometimes I get asked what the best vegan vitamins

are, or which ones I use myself. While many doctors

and health experts recommend that EVERYONE

take a daily multivitamin, they’re not telling you

that some of the vitamins and minerals shouldn’t

be included because of potential risk of overdose.

So please investigate which multivitamins you

are taking to ensure they are right for you first.

This is especially important when eating a plant

based diet as well, as we naturally are getting

higher doses of folic acid, vitamin A, beta

carotene, copper and iron. Which is why I go to

Dr. Fuhrman for my daily multi vitamin as his

vitamins are designed WITHOUT any extra folic

acid, vitamin A, beta carotene, copper or iron to

reduce the risk of toxic overload. (Because these

vitamins and minerals are not water soluble and

can cause problems if taken in high doses.)

Dr. Fuhrman’s vitamins also come in a women’s

formula (with D3), men’s vegan formula (with D3) a,

vegan gentle care formula for everyone and a children’s

formula. Most of the vitamin formulas are vegan and

comprised of high quality ingredients that you can

feel safe about using. It’s also nice that some include

a vegan D3 (check beforehand) as we know that most of us in

Western countries are severely deficient in Vitamin

D. (I know I am!)

For more information on Dr. Fuhrman’s supplements

check them out

Gentle Care Vegan Multivitamin Formula Here

I also like to use a DHA/EPA supplement just in case to

also ensure I’m getting my essential fatty acids in a form

my body can use. (This is especially important as we age.)

Get DHA/EPA Here

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International orders.)

For orders over $100 make sure to use this coupon code:

$10 off orders of $100 or more with code LS10OFF100

So now you know my recommendation for vegan

multivitamins and supplements.

I really don’t buy a lot of supplements, but the ones I do,

I get from Dr. Fuhrman because I respect his work and

the quality of his formulations.

Enjoy!

Must Read Vegan and Plant Based Books

July 29, 2013 by Veronica Grace 22 Comments

It is just amazing how many books there are available these days on vegan, vegetarian and plant based diets. It definitely wasn’t the case 20 years ago. One of the first books to come out about a plant based diet was Fit For Life by Harvey and Marilyn Diamond. (It came out in 1985, the year I was born! lol) Then in 1987 Diet For a New Americ a came out which focused more on the cruelty behind mass animal raising in North America and the health implications of a heavy meat based diet. These were the two major books that empowered many people to turn to vegetarianism in the 90’s.

But now we have even more books to learn from, with more being written each year. We are so lucky to have more doctors, researchers and nutritionists behind the plant based movement. So I wanted to make a list of recommended books for you, should you need some more information guiding you what to eat and what not to eat as well as helpful tips and encouragement for you and your loved ones.

This is in no particular order, just fyi. And at the bottom I’ve provided a list of other plant based recipe books that are oil free and useful if you’re looking for more recipes!

Must Read Vegan and Plant Based Books

The Starch Solution by Dr. John McDougall

Description: From Atkins to Dukan, fear of the almighty carb has taken over the diet industry for the past few decades—even the mere mention of a starch-heavy food is enough to trigger an avalanche of shame and longing. But the truth is, carbs are not the enemy. Now, bestselling author John A. McDougall, MD, and his kitchen-savvy wife, Mary, prove that a starch-rich diet can actually help readers lose weight, prevent a variety of ills, and even cure common diseases. By fueling the body primarily with carbohydrates rather than proteins and fats, readers will feel satisfied, boost energy, and look and feel their best. Including a 7-Day Sure-Start Plan, helpful weekly menu planner, and nearly 100 delicious, affordable recipes, The Starch Solution is a groundbreaking program that will help readers shed pounds, improve their health, save money, and change their lives.

Super Immunity by Dr. Joel Fuhrman

Description: In Super Immunity, world-renowned health expert and New York Times bestselling author of Eat to Live Dr. Joel Fuhrman offers a nutritional guide to help you live longer, stronger, and disease free. Dr. Fuhrman doesn’t believe the secret to staying healthy lies in medical care—rather, the solution is to change the way we eat. With more than 85 plant-based recipes, a two-week menu plan, and lists of super foods that boost immunity, Dr. Fuhrman’s proven strategies combine the latest data from clinical tests, nutritional research, and results from thousands of patients . Fans of Alejandro Junger’s Clean, Mark Hyman’s Ultraprevention, and T. Colin Campbell’s The China Study will appreciate Dr. Fuhrman’s practical plan to prevent and reverse disease—no shots, drugs or sick days required.

Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn

Description: Based on the groundbreaking results of his twenty-year nutritional study, Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn illustrates that a plant-based, oil-free diet can not only prevent the progression of heart disease but can also reverse its effects. Dr. Esselstyn is an internationally known surgeon, researcher and former clinician at the Cleveland Clinic and a featured expert in the acclaimed documentary Forks Over Knives. Prevent and Reverse Heart Disease has helped thousands across the country, and is the book behind Bill Clinton’s life-changing vegan diet.The proof lies in the incredible outcomes for patients who have followed Dr. Esselstyn’s program, including a number of patients in his original study who had been told by their cardiologists that they had less than a year to live. Within months of starting the program, all Dr. Esselstyn’s patients began to improve dramatically, and twenty years later, they remain free of symptoms.Complete with more than 150 delicious recipes perfect for a plant-based diet, the national bestseller Prevent and Reverse Heart Disease explains the science behind the simple plan that has drastically changed the lives of heart disease patients forever. It will empower readers and give them the tools to take control of their heart health.

My Beef With Meat by Rip Esselstyn

Description: For the millions who are following a plant-based diet, as well as those meat-eaters who are considering it, MY BEEF WITH MEAT is the definitive guide to convincing all that it’s truly the best way to eat! New York Times Bestelling author of The Engine 2 Diet and nutrition lecturer Rip Esselstyn, is back and ready to arm readers with the knowledge they need to win any argument with those who doubt the health benefits of a plant-based diet–and convince curious carnivores to change their diets once and for all. Esselstyn reveals information on the foods that most people believe are healthy, yet that scientific research shows are not. Some foods, in fact, he deems so destructive they deserve a warning label. Want to prevent heart attacks, stroke, cancer and Alzheimer’s? Then learn the facts and gain the knowledge to convince those skeptics that they are misinformed about plant-base diets, for instance:
You don’t need meat and dairy to have strong bones or get enough protein
You get enough calcium and iron in plants
The myth of the Mediterranean diet
There is a serious problem with the Paleo diet
If you eat plants, you lose weight and feel great

Eat To Live by Dr. Joel Fuhrman

Description: The Eat To Live 2011 revised edition includes updated scientific research supporting Dr. Fuhrman’s revolutionary six-week plan and a brand new chapter highlighting Dr. Fuhrman’s discovery of toxic hunger and the role of food addiction in weight issues. This new chapter provides novel and important insights into weight gain. It explains how and why eating the wrong foods causes toxic hunger and the desire to over consume calories; whereas a diet of high micronutrient quality causes true hunger which decreases the sensations leading to food cravings and overeating behaviors. It instructs readers on how to leave behind the discomfort of toxic hunger, cravings, and addictions to unhealthy foods. New recipes and menus are included as well as new and updated Frequently Asked Questions. This is a book that will let you live longer, reduce your need for medications, and improve your health dramatically. It is a book that will change the way you want to eat. Most importantly, if you follow the Eat To Live™ diet, you will lose weight faster than you ever thought possible.

Dr. Dean Ornish’s Program For Reversing Heart Disease by Dr. Dean Ornish

Description: Dr. Dean Ornish is the first clinician to offer documented proof that heart disease can be halted, or even reversed, simply by changing your lifestyle. Based on his internationally acclaimed scientific study, which has now been ongoing for years, Dr. Ornish’s program has yielded amazing results. Participants reduced or discontinued medications; their chest pain diminished or disappeared; they felt more energetic, happy, and calm; they lost weight while eating more; and blockages in coronary arteries were actually reduced.
In his breakthrough book, Dr. Ornish presents this and other dramatic evidence and guides you, step-by-step, through the extraordinary Opening Your Heart program, which is winning landmark approval from America’s health insurers. The program takes you beyond the purely physical side of health care to include the psychological, emotional and spiritual aspects so vital to healing. This book represents the best modern medicine has to offer. It can inspire you to open your heart to a longer, better, happier life.

The China Study by Dr. T Colin Campbell

Description: Even today, as trendy diets and a weight-loss frenzy sweep the nation, two-thirds of adults are still obese and children are being diagnosed with Type 2 diabetes, typically an “adult” disease, at an alarming rate. If we’re obsessed with being thin more so than ever before, why are Americans stricken with heart disease as much as we were 30 years ago?
In The China Study, Dr. T. Colin Campbell details the connection between nutrition and heart disease, diabetes, and cancer. The report also examines the source of nutritional confusion produced by powerful lobbies, government entities, and opportunistic scientists. The New York Times has recognized the study as the “Grand Prix of epidemiology” and the “most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease.”
The China Study is not a diet book. Dr. Campbell cuts through the haze of misinformation and delivers an insightful message to anyone living with cancer, diabetes, heart disease, obesity, and those concerned with the effects of aging.

Engine 2 Diet by Rip Esselstyn

Description: Lose weight, lower cholesterol, significantly reduce the risk of disease, and become physically fit–in just 4 weeks.
Professional athlete-turned-firefighter Rip Esselstyn is used to responding to emergencies. So, when he learned that some of his fellow Engine 2 firefighters in Austin, TX, were in dire physical condition-several had dangerously high cholesterol levels (the highest was 344!)-he sprang into action and created a life-saving plan for the firehouse. By following Rip’s program, everyone lost weight (some more than 20 lbs.), lowered their cholesterol (Mr. 344’s dropped to 196), and improved their overall health. Now, Rip outlines his proven plan in this book. With Rip as your expert coach and motivator, you’ll transform your body and lifestyle in a month. His plant-powered eating plan is based on a diet of whole foods, including whole grains, fresh fruits, vegetables, legumes, nuts, and seeds. This invaluable guide features: **Dozens of easy, mouthwatering recipes-from pancakes to pizza, Tex-Mex favorites to knockout chocolate desserts-that will keep you looking forward to every bite **Pantry-stocking tips will take the panic out of inevitable cravings and on-the-fly meals **Guidelines on menu choices that will allow you to eat out, wherever and whenever you want **Rip’s simple, firefighter-inspired exercise program that will boost your metabolism and melt your fat away.

The McDougall Program For Maximum Weight Loss by Dr. John McDougall

Description: Drawing on the latest evidence about nutrition, metabolism, and hunger, an easy-to-follow weight loss plan places emphasis on a low-fat, high-carbohydrate diet while explaining how weight is lost and gained.

Eat For Health: Lose Weight and Keep It Off by Dr. Joel Fuhrman

Description: Dr. Fuhrman’s scientifically proven system enables you to finally conquer your cravings and food addictions, while steering your taste buds toward healthier food choices. But be aware of the side effects….you may experience reversal of diseases such as heart disease, headaches, allergies, high blood pressure and diabetes, and you will feel better than ever before! This book includes Dr. Fuhrman’s ANDI food scoring system, with three phases of meal plans and 150 fantastic recipes. Start where you are comfortable and progress at your own pace or jump right into phase three to maximize weight loss and optimize the therapeutic effects for disease reversal.

The McDougall Program: 12 Days To Dynamic Health by Dr. John McDougall

Description: In this ground-breaking book, Dr. John McDougall, bestselling author and creator of the nationally renowned diet and exercise program at the St. Helena Hospital in Deer Park, California, introduces his remarkable twelve-day plan. Building on the idea that the traditional meat-rich American diet is hazardous to our health, Dr. McDougall has developed a medically sound, low-fat, starch-based diet that not only facilitates weight loss but also reverses serious illness, without drugs, and provides a broad range of dramatic and lasting health benefits. Step-by-step, he takes you through his revolutionary new program, providing:

Over 130 easy-to-prepare recipes
Delicious day-by-day menus
Suggestions for healthful dining out

Plus a comprehensive listing of health problems from arthritis to ulcer disease, comparing the traditional, often drastic medical approach and The McDougall Program‘s nutritionally based alternative. As featured in the book and movie Forks and Knives, John A McDougall delivers a powerful and effective food regiment.

Oil-Free and Low Fat Vegan/Plant Based Recipe Books

The following are cookbooks you can use as part of your oil-free/low fat vegan or plant based diet. All based on whole foods and easy to find ingredients with tons of recipes for you and your family to enjoy.

Vegan Comfort Foods From Around The World by Veronica Grace

Description: Learn how to cook the oil-free and low fat vegan way with 60+ recipes with full color photos for EVERY recipe! Recipes are designed to be Dr. McDougall, Forks Over Knives, Dr. Esselstyn, Engine2 and Eat To Live “friendly” and are based on oil-free, whole minimally processed plant foods.

Comfort Soups To Keep You Warm by Veronica Grace

Description: These recipes are Dr. McDougall, Forks Over Knives, Engine2 and Eat To Live “friendly”. Designed to be 100% oil free, low in fat and full of flavor without processed ingredients. 30 delicious oil-free soup recipes to choose from. Whether you’re craving something familiar and cozy or something exotic and new you’ll find something to tickle your tastebuds. Learn how to make any vegan soup from scratch, make your own homemade vegetable broth and how to cook the best soup you’ve ever had in your life!

The McDougall Quick and Easy Cookbook by Mary and Dr. John McDougall

Description: By greatly simplifying the work involved in preparing healthy, exciting meals, bestselling authors Dr. John McDougall and Mary McDougall continue to build upon the success of their acclaimed, low-fat McDougall Program books. In this latest edition, they share their secrets for lowering cholesterol, alleviating allergies, and dramatically reducing the risk of heart disease, cancer, osteoporosis, and diabetes with food that is irresistible to the whole family. Featuring over 300 recipes (including healthy Mediterranean diet recipes) that can be prepared in fifteen minutes or less, The McDougall Quick and Easy Cookbook is the busy person’s answer to eating right. Discover shopping tips and cooking hints to save time, reduce fat, and make great-tasting meals. Learn the viable egg and dairy replacements to eliminate fat, cholesterol, and animal protein from your diet. And refer to the updated “McDougall-Okayed Packaged and Canned Products” list. The economical, fast, and innovative recipes in The McDougall Quick and Easy Cookbook help make good health and longer life easier than ever to achieve.

Eat To Live Cookbook by Dr. Joel Fuhrman (will be release Oct 2013)

Description: Joel Fuhrman, M.D.’s #1 New York Times bestseller Eat to Live has helped millions of readers worldwide discover the most effective and proven path to long-term weight loss and life-long health.Now, for the first time, the Eat to Live Cookbook makes it effortless to bring this revolutionary approach into your kitchen and life. With over 185 delicious and easy to prepare plant-based recipes for any time, any day, any occasion; an information-packed introduction that has everything you need to know about Dr. Fuhrman’s approach; and an invaluable guide to choosing the best ingredients, the Eat to Live Cookbook is the ultimate kitchen resource. Eat the foods you love while losing weight and staying healthy.

Forks Over Knives: The Cookbook

Description: A whole-foods, plant-based diet has never been easier or tastier—300 brand-new recipes for cooking the Forks Over Knives way, every day! Forks Over Knives—the book, the film, the movement—is back again in a Cookbook. The secret is out: If you want to lose weight, lower your cholesterol, and prevent (or even reverse!) chronic conditions such as heart disease and type 2 diabetes, the right food is your best medicine. Thousands of people have cut out meat, dairy, and oils and seen amazing results. If you’re among them—or you’d like to be—you need this cookbook.Del Sroufe, the man behind some of the mouthwatering meals in the film, proves that the Forks Over Knives philosophy is not about what you can’t eat, but what you can. Chef Del and his collaborators Julieanna Hever, Judy Micklewright, Isa Chandra Moskowitz, and Darshana Thacker transform wholesome fruits, vegetables, grains, and legumes into 300 recipes—classic and unexpected, globally and seasonally inspired, and for every meal of the day, all through the year.

The China Study Cookbook: Over 120 Recipes by LeAnne Campbell

Description: The China Study, with 850,000 copies sold, has been hailed as one of the most important health and nutrition books ever published. It revealed that the traditional Western diet has led to our modern health crisis and the widespread growth of obesity, diabetes, heart disease, and cancer. Based on the most comprehensive nutrition study ever conducted, the book reveals that a plant-based diet leads to optimal health with the power to halt or reverse many diseases.
The China Study Cookbook takes these scientific findings and puts them to action. Written by LeAnne Campbell, daughter of The China Study author T. Colin Campbell, PhD, and mother of two hungry teenagers, The China Study Cookbook features delicious, easily prepared plant-based recipes with no added fat and minimal sugar and salt that promote optimal health.

The Happy Herbivore by Lindsey Nixon

Description: This book will save you money by using “everyday” inexpensive ingredients, save you time with easy, no fuss recipes and improve your health with each nutritional bite.
Vegan chef of one of the top 50 food blogs on the Web, HappyHerbivore.com, Lindsay S. Nixon, creates recipes that show eating a low fat vegan diet is not only healthy but delicious, too.
Now, Nixon combines some of her tastiest recipes in The Happy Herbivore Cookbook, each made with no added fats, using only whole, unprocessed plant-based foods. With Nixon’s help its easy to make healthy food at home in minutes using inexpensive, “everyday” ingredients and tools.

How many of these books do you own or have you read?

What is 20 Minutes To The Table About?

July 29, 2013 by Veronica Grace 1 Comment

I started a little video series called 20 minutes to the table, and I wanted to let you know what it’s about and how it’s different from my regular recipe creations.

Check out my video here:

Let me know what you think and be sure to pick up a copy of my book Vegan Comfort Foods From Around The World.

20 Minutes To The Table: Baked Flatbread with Roasted Red Pepper Hummus, Artichokes and Basil

July 28, 2013 by Veronica Grace 10 Comments

So the other day I was craving something pizza-like, but knew I wanted to put a healthy twist on it. Although you may think I’m apt to put hummus on just about anything (I might! lol) I actually don’t eat hummus all that often. But when I do, I love to make my own from scratch as it’s super simple. In this recipe I wanted to use the creamy hummus to sub for the sauce and cheese of traditional pizza and then top with some delicious veggies. Although you can use store bought hummus, I don’t like that it contains a lot of oil and isn’t as tasty as making your own. In fact there is a world of difference between fresh made roasted red pepper hummus versus the store bought kind.

In this episode of 20 minutes to the Table I’m going to show you how you can make your own roasted red pepper hummus, baked flat bread and a fresh salad with maple dijon dressing all in less than 20 minutes for an easy midweek meal

Some other toppings for your baked flatbread could be sautéed mushrooms, black olives, pineapple, arugula, tempeh or smoked tofu. Use your imagination! Recipes below:

Oil-Free Roasted Red Pepper Hummus Recipe

This is half the recipe from my version in Vegan Comfort Foods From Around The World

Ingredients:

15 oz. / 425 g can chickpeas (no-salt), drained (reserve a few tbsp of liquid) *OR 1 3/4 cup fresh cooked chickpeas
1 Tbsp. tahini (sesame seed butter)
6 oz. / 170 g (half a jar) roasted red peppers, drained *OR about 1 small fresh roasted red pepper
1/2 large lemon, juiced
2 cloves of garlic
1/8 tsp. fresh ground pepper
1/8 tsp. Herbamare or salt, or to taste

Directions:
1. Combine all ingredients in a food processor and blend until smooth.
2. Taste test and adjust seasonings if desired and blend again. Don’t worry if it’s a little thin, when it baked it will become creamy and thick!
3. Enjoy!

Recipe photo

Vegan Baked Flatbread with Roasted Red Pepper Hummus, Artichoke Hearts and Basil

Serves 3-4

Ingredients:

Roasted Red Pepper Hummus (recipe above)
1 package of thin burger/sandwich buns or other flatbread
1 15 oz. can artichoke hearts in water (not oil) *OR 400g of frozen artichoke hearts
1 small Vidalia (sweet) onion, sliced
1 handful of fresh basil

Directions:

1. Preheat oven to 400 degrees. Sauté onion over medium heat for 5-7 minutes in a little bit of water.
2. Slice artichoke hearts and basil into strips.
3. Assemble flatbread by spreading a thick layer of hummus on each piece of bread and topping with cooked onion, artichoke pieces and basil.
4. Bake for 8-10 until crispy and brown on the bottom. (I baked mine for 10 minutes)

Spinach Arugula Salad with Maple Dijon Dressing

Serves 3-4

Salad Ingredients:

1 5 oz package baby spinach & arugula mix
1/2 English cucumber, sliced
1/2 ripe tomato, sliced
1/3 cup chickpeas

Dressing Ingredients:

4 tbsp Dijon mustard
5-6 tbsp maple syrup (or honey if desired)
1 tbsp apple cider vinegar
Pinch of salt
Pinch of pepper

Directions:

1. Assemble salad ingredients into a bowl.
2. Whisk dressing ingredients together in a bowl.
3. Drizzle over salad and store any leftovers in a sealed container in the fridge.

Have you ever made a vegan flatbread or pizza? What’s your favorite toppings? Let me know what you think of these recipes by posting below.