Why Isn’t Honey Vegan?

Vegans don’t consume animals (i.e. steak or chicken) or animal derivatives (i.e. milk or eggs).  Because honey is a by-product of bees, it is not vegan.  To learn more about vegans and honey take a look at:

http://www.vegetus.org/honey/honey.htm

Bee Free Honee

Bee Free Honee is made from organic apple juice concentrate, water, non-GMO/vegan cane sugar, and lemon juice.  Upon opening a bottle of Bee Free Honee, I was greeted by a delicious, sweet apple smell.

I squirted some on a spoon and tasted it.  And then I smiled.  It tasted like honey with a hint of apple flavoring.  Definitely a sweetener I’d be happy to use in tea, on toast, or in baked goods.

More Reasons to Love Bee Free Honee

Bee Free Honee is a family business based in Minnesota.  They only use apples grown in the United States and source their bottles and caps from Minnesota.  In other words, Bee Free Honee keeps things local!  And we all know that local sourcing is better for the environment.

How Can You Use Bee Free Honee?

You can use Bee Free Honee anywhere you would use traditional honey.  In fact, Bee Free Honee has a “recipes” section on their website featuring things like Vegan Granola Bars and Brazilian Honey Cake.

http://beefreehonee.com/recipes/

For more information on Bee Free Honee check out their website at:

http://beefreehonee.com/

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The recipe for the cookies (like the pumpkin butter) can be found in the cookbook, Vegan Desserts: Sumptuous Sweets for Every Season by Hanna Kiminsky.

Ideally, you want the vegan butter you are mixing in to be room temperature.  If this is not possible, be extra vigilant for hidden lumps!

Soon, I had creamed together the vegan butter and pumpkin butter.

It was then time for the dry ingredients.  Remember to add the dry ingredients in increments, so they don’t puff up into a cloud once the mixer is turned on!

After blending the ingredients together, I ended up with a crumbly, dry mixture.  I was worried I had done something wrong.  However, I found that when I used my hands to knead the dough, it stuck together!

I kept going, until I had created one big ball of dough.

After the dough spent 30 minutes in the refrigerator, it was the moment of truth.  Would I be able to create anything that even closely resembled a pumpkin?

I took a small piece of dough, a little smaller than the size of a doughnut hole, and formed it into a ball.  I then gently flattened the top and bottom of the ball and used the side of a toothpick to create vertical lines like those found on a pumpkin.  Finally, I placed a pumpkin seed in the top of the cookie to act as a stem.  The end result was a cookie that actually looked like a pumpkin!

The cookies went on a cookie sheet lined with parchment paper and into the oven!

20 minutes later, I had warm, pumpkin butter, pumpkin shaped cookies!

These cookies aren’t just for looks – they are dense, soft, and rich.  They pair well with a cup of tea or non-dairy milk!

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I used a pumpkin butter recipe comes from a great cookbook, Vegan Desserts: Sumptuous Sweets for Every Season, by Hannah Kiminsky.

Once the maple syrup and pumpkin heat up, magic happens…

The mixture takes on a darker hue and delicious smells begin to waft through your house.

Tom (aka the fiancé) knows that when I approach with a mystery sample, the agreement is taste first, question second.  With the pumpkin butter, he pronounced, “It tastes like fall.”   I couldn’t have put it better myself.  In fact, I’m hoping to make a big batch in a few months for holiday gifts!

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LA JOLLA.  If you were a celebrity, would you hire a vegan chef to prepare all of your meals?  If you are nodding your head in agreement, it’s time to learn about Bee Green, a company that prepares and delivers organic, plant-based meals to your front door.  This blog post chronicles my experience on the 3-day meal plan.

How Does the 3-Day Meal Plan Work?

Bee Green delivered the food to my doorstep in a reusable cooler bag with ice.  Unzipping the cooler bag was like opening a birthday present.  I couldn’t wait to see what surprises were inside!  I assembled everything on my counter: 6 drinks, 3 entrees, 3 salads, and 3 small snacks/desserts.

Bee Green also sent a helpful email with instructions and suggestions on how to maximize my meal experience.  My favorite suggestion?  Bee Green recommends eating your biggest meal between 10am – 2pm because that’s when your body burns the most calories.   Who knew?!

This meal plan is designed for maximum convenience.  All of the drinks, salads, and entrees are easily portable.  Also, the entrees are all housed in microwave friendly containers.

Day 1:

I started my first day with the Bee Green Super Food Bliss Smoothie.  This was a mild tasting creamy drink made from avocado, almond, coconut, and banana.  It filled me up and gave me energy for a morning work out.

Soon after my run, I began obsessing about the Butternut Squash Rito.  I love (and I assure you that “love” is not too strong of a word) butternut squash.  Unsurprisingly, I could not resist this burrito.  I put it in my toaster oven and tried to wait patiently as the intoxicating aroma filled my kitchen.

The burrito tasted as good as it smelled.  Warm vegan cheese clung to brown rice and black beans, and the roasted butternut squash melted in my mouth.   And all of this rolled up in a delicious spinach tortilla!  I applaud Bee Green for “making over” the traditional burrito – heavy with meat and dairy – into a healthy and energizing entree!

Later in the afternoon, I drank my Immune Boost Cleanser made from grapefruit, garlic, lemon, acidophilis, Udo’s oil, and cayenne.  I was not familiar with acidophilis or Udo’s oil, so investigation ensued . . .

Acidophilis is a bacteria that lives in the intestine and consuming acidophilis can help support a healthy intestinal tract and aid in digestion.  To learn more about the benefits of acidophilis, click on the following link:

http://www.mayoclinic.com/health/lactobacillus/NS_patient-acidophilus

Udo’ Oil is a certified organic, plant based oil (no fish!) designed to provide you with omega-3 and omega-6 fatty acids in the optimum 2:1 ratio.  For more information on Udo’s Oil, check out:

http://www.oilthemachine.com/About-The-Oil.html

The drink tasted like spicy grapefruit juice with a small aftertaste of garlic.  I really liked it.  The spice complimented the citrus, and the drink kept my hunger at bay for a surprisingly long time.

I finished off my first day with the Mediterranean Salad made from baby kale, chickpeas, zucchini, cucumber, red bell pepper, red onion, chia seeds, and dill/mint/lemon dressing.   The crunchy veggies in this salad contrasted nicely with the soft chickpeas.  My favorite part was the zingy, minty dressing.  It was a delicious entrée salad.

I had been eying the snack/dessert box – the Banana Bread Bar – since unpacking my bag that morning.  It looked like my favorite kind of food – one that feels like an indulgence but that is actually good for you!  A quick glance at the ingredients was reassuring:  oats, whole flour, banana, almonds, pecans, hemp, flax, chia seeds, and coconut oil.  As a helpful bonus, Bee Green had cut the banana bread into three pieces – one piece for each day.

Day 2:

I started off Day 2 with one of Bee Green’s new drinks, the Green Monster.  Made from gala apple, collards, chard, kale, coconut oil, and orange, it is sweet and easy to drink.  Luckily, its dark green color serves as proof of the dense nutrients inside.  And it paired well with my second piece of the Banana Bread bar – I couldn’t wait!

That afternoon, I was ready to try the Spinach Pie, which consists of spinach, onions, sundried tomatoes, garlic, basil, chives, and tofu in a spelt crust.  The spices and the sundried tomatoes ensure that there is plenty of flavor in this pie.  And the flaky vegan crust is both ingenuous and delicious.

My mid-day snack was the Super Food Bliss smoothie.  It was just as good as I remembered from the day before!

Next up was the Green Tahini Salad.  Here, we have kale, red onion, red potato, red pepper, carrots, pecans, and cranberries with a tahini dressing.  In case you just skimmed the ingredient list, I will emphasize that, yes, this salad has red potatoes!  They add gravitas to the salad, filling the belly.  I also enjoyed the strong taste of the tahini dressing.  One of the most unique and tasty salads I have had.  Ever.

Day 3:

I began day 3 with the Banana Rama smoothie, a mix of banana, spinach, almonds, coconut, and raw protein.  This smoothie was thick, like a milkshake, and had a light taste of banana with a hint of coconut.   And of course, while drinking this smoothie, my last piece of Banana Bread Bar disappeared.

Lunch time came, and I was excited for my final entrée, the Fideua Spanish Pasta.  This dish is made from quinoa pasta, mushrooms, onion, red bell pepper, parsley, tomato, asparagus, soyrizo, and garlic.  (People are making pasta from quinoa!  How did I miss this?)  Before Bee Green came into my life, I usually put pasta and red sauce in the “boring” category.   But the Fideua has rebooted my whole outlook on pasta.  I loved the abundance of veggies in the dish – every bite contained crunchy asparagus and delectable mushrooms.  I also appreciated that the dish wasn’t smothered in tomato sauce.  Rather, everything was in perfect balance, filling, but not heavy.

My final drink was the Amazon Power Antioxidant drink, blended from acai, red chard, red cherries, banana, and coconut water.  Perhaps it was fitting that my final drink was also my favorite drink.  This drink confused my taste buds in a good way – it started off sweet, but evolved into tiers of tartness.  It is wonderfully unique.

And my final day ended with my favorite salad.  The Roasted Veggie Salad combines beets, carrots, zucchini, grape tomatoes, spinach, basil, and vegan feta, served with balsamic dressing.  I will be buying some vegan feta soon.  Very soon.  It adds tremendous flavor to the salad.  Further, this salad also reminded me how roasted vegetables can have more flavor than their raw counterparts

Conclusions:

I looked forward to each portion of my Bee Green 3-day meal plan.  The drinks were excellent.  I liked the variety of ingredients and the resulting energy boost.  The entrees were also special.  They demonstrate how fresh, whole foods are powerful, filling, and satisfying.  And Bee Green has renewed my interest in salads, especially those born of diverse ingredients and creative combinations.  Most importantly, this meal program unlocked valuable hours in my day and eviscerated the stress of seeking meals on a busy schedule.  My only task was to enjoy the food.  Mission accomplished.

To find out more about Bee Green (they also offer cleanses and cater!) check out their website at:

http://www.beegreenworld.com/

If you want to see the upcoming meal plan menus, take a look at:

http://beegreenmeals.com/category/menu/

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What is Maca and Why is it Good for Me?

Maca has been around for a long time.  Legend has it that Incan warriors used to ingest large amounts of maca for strength before heading into battle.

http://www.thewellnesswarrior.com.au/2011/03/superfood-profile-maca/

David Wolf, a vegan who is well known for his dedication to raw foods, superfoods, and longevity, summarizes some of maca’s benefits in the following YouTube Video.  (Mr. Wolf will be familiar to you, if you have seen the documentary “Hungry for Change.”)

http://www.youtube.com/watch?v=SJd49HdMDn0

Mr. Wolf notes that maca supports healthy hormones, is rich in fatty acids, and contains important trace minerals and amino acids.  Maca is also important, because it helps the body adapt to stress.

Maca’s other possible benefits include increased libido, decreased cholesterol, increased stamina, reduction in post-menopausal symptoms, regulation of hormones, and reduction in migraine headaches.  For additional information on these topics, click on:

http://www.naturalnews.com/maca.html

Melinda’s Maca Balls:

Melinda’s Maca Balls are made from whole, organic ingredients and come in 3 flavors: (1) Chocolate Walnut, (2) Double Chocolate Chip, and (3) Chocolate Mint Chip.  Agave nectar, cacao, maca, coconut oil, cacao butter, vanilla bean, and Himalayan pink salt make up the base of each ball.

The Chocolate Walnut Maca Ball with its dense, chocolate center is coated with walnut pieces.  It is my favorite — in my opinion, chocolate and walnuts can and should be mixed together as often as possible!

The Double Chocolate Chip Maca Ball has the same dense, chocolate center but is covered with cacao pieces.  It’s chocolate on chocolate – perfect for those who are looking for their next sumptuous treat!

So far, I have not been able to find the Chocolate Mint Chip Maca Balls in a store.  However, if the other flavors are a barometer for the Chocolate Mint Chip flavor, I am in for a treat!

Melinda’s Maca Balls are a decadent maca delivery device.  I recommend enjoying them sooner rather than later!

More information on Melinda’s Maca Balls can be found at:

http://www.macaballs.com/home.html

For a list of stores where Melinda’s Maca Balls can be purchased, check out:

http://www.macaballs.com/stores.html

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Sure, vegans like to eat veggies and fruit but sometimes you want something you can sink your teeth into – something sinful, sweet, and perhaps even fried!  When this craving hits, I recommend locating the Southern Fried Vegan BBQ food truck!

I caught up with Southern Friend Vegan BBQ at Modern Times Brewery in Point Loma.  I arrived with some hungry friends, ready to eat and drink!  My friends’ plate arrived first, featuring two BBQ sliders, tater tots, and a side of collard greens.  Conversation ceased as they devoured their food (but I managed to snap a quick photo before they dug in!).  Later, with big smiles and full tummies, they would tell me that everything was “really good.”

I love avocados.  And why shouldn’t they be the focus of a taco?  There’s no need to relegate them to secondary topping status!  Here, the fried avocados are a warm and creamy centerpiece.  Add some delicious tangy dressing and coleslaw and you have yourself a noteworthy vegan taco!

Next up was my order: the Fried Chickun Waffle Sandwich with sides of jambalaya and macaroni and cheese.   The prize for the day went to the Fried Chickun Waffle Sandwich.  This dish arrived with a piece of “chickun” and creamy dressing lying on top of a waffle.  The sandwich was then doused in syrup.

I understand that Chicken and Waffles is a traditional southern dish, but I had never seen the appeal.  Why would chicken be good with waffles?  Now I know what all the fuss is about!  This sandwich was good.  Really good.  The combination of a soft waffle, sweet syrup, and savory chickun must trigger the happy place in the brain.   After the sandwich disappeared (and I had wiped the sticky syrup from my hands!), I finished off the tender macaroni and cheese and zesty jambalaya.  True comfort food.  I was blissfully lethargic for the rest of the day!

Everything at Southern Fried Vegan is “made to order” – you won’t receive anything pre-made.   Quality can take time, so be aware that there can be a wait, especially if others have ordered before you.  But the food rewards patience.  While I don’t think the road to being a healthy vegan is paved with Fried Waffle Chickun Sandwiches, I do think it’s important – as a special treat – to enjoy true comfort food.  Thank you Southern Fried Vegan for filling a critical gap in the universe of vegan food!

Where will Southern Fried Vegan be next?  Check in with their social media!

Facebook: https://www.facebook.com/SouthernFriedVegan

Twitter: @sfvbbq

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For more information on America’s cheese habits click on:

http://www.today.com/health/we-are-each-eating-23-pounds-cheese-every-year-consumer-8C11256354

So are vegans out of luck?  No way, according to Terces Engelhart, co-owner of the vegan eatery Café Gratitude!  In her cookbook, I am Grateful: Recipes and Lifestyle of Café Gratitude, Engelhart shares some of the recipes used at her restaurants.  (Café Gratitude has locations in Venice, Los Angeles, Santa Cruz, and Berkeley.)  It is one of my favorite cookbooks, purchased immediately after my first meal at Cafe Gratitude.  To learn more about this special restaurant, click on:

http://cafegratitude.com/

The Brazil Nut Parmesan Cheese is nestled in the “Dressings, Sauces, and Toppings” section of the cookbook.  One of the best parts of this recipe is that you only need three ingredients and five minutes to make it!

As the name suggests, the anchor ingredient is the Brazil nut.  This large nut is found in the tropical forests of Brazil, Bolivia, and Peru.  The trees are can grow up to 165 feet tall and are thought to live 500 – 700 years!

Brazil nuts are nutrition powerhouses! They are a good source of fatty acids, vitamin-E, B complex vitamins, and trace minerals like selenium, copper, magnesium, and manganese.  To learn more about Brazil nuts, check out:

http://www.nutrition-and-you.com/brazil-nuts.html

Gathering all of the ingredients into the food processor doesn’t take long!

And after less than a minute, you will have your final product…

Fluffy and flavorful vegan Brazil nut Parmesan cheese.

Sprinkle liberally on just about anything.  Today, I added mine to vegan stir-fry!

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Cane sugar comes from a plant, so it must be vegan, right?  The answer is “not necessarily.”  Some sugar companies use bone char – cows’ bones that have been heated to high temperatures – in their sugar production to filter out colorants.

How Much Bone Char Is Used in Sugar Production?

Jeanne Yacoubou, in her article, “Is Your Sugar Vegan?” reports that 1 cow produces approximately 9 pounds of bone char.  Ms. Yacoubou then does some math.  Commercial sugar producers have huge commercial filter columns that are made up of 70,000 pounds of bone char.  If each cow produces 9 pounds of bone char, approximately 7,800 cattle would be needed to produce bone char for one commercial filter (and remember commercial sugar producers often have more than one filter!).  Note: Ms. Yacoubou reports that she did not receive verification from another source regarding her calculations.  Ms. Yacoubou’s full article can be found at:

http://www.vrg.org/journal/vj2007issue4/2007_issue4_sugar.php

How Can I Avoid Bone Char?

(1) Look At Labels And Conduct Research

Some brands like 365 Everyday Value that are not using bone char are labeling their sugar as vegan.

Additionally, some companies choose not use bone char in their cane sugar production.  For a list of U.S. companies that do not use bone char, see the table in Ms. Yacoubou’s article.

(2) Purchase Organic Cane Sugar

Organic cane sugar is either not refined or only minimally processed.  Certified USDA organic cane sugar can NOT be filtered through bone char, because bone char is not on the National Organic Program’s list of allowed substances for organic products.

(3) Use Sweeteners That Don’t Come From Cane Sugar

Yummy vegan sweeteners that don’t come from cane sugar include:

• Beet Sugar
• Maple Syrup
• Molasses
• Brown Rice Syrup
• Agave
• Date Sugar
• Coconut Sugar

365 Everyday Value Vegan Sugar:

Whole Foods’ 365 Everyday Value Vegan Cane Sugar is refined using carbon instead of bone char.  Hooray!

Another reason to feel good about purchasing this brand is that the Vegan Cane Sugar is part of the Whole Foods Whole Trade program.  The Whole Trade Program requires a product to (1) meet Whole Foods quality standards, (2) provide more money to producers, (3) ensure better wages and working conditions for workers, and  (4) care for the environment.  Whole Foods also donates 1% of Whole Trade products to the Whole Planet Foundation, which funds micro-credit loans with the mission to help end world poverty.

http://www.wholefoodsmarket.com/blog/whole-story/vegan-cane-sugar

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Veggie Grill Sign

LA JOLLA/UTC. Could a vegan enterprise be the darling of corporate America?  Yes, according to Forbes.com, which recently added Veggie Grill to its list of “15 Explosively Growing Companies to Watch This Year.”  In fact, during the past year, Veggie Grill successfully raised $20 million to further fuel its expansion.  As a result, its 20+ locations in the western states might be only the beginning! . . .   

http://online.wsj.com/article/PR-CO-20130128-905467.html?mod=crnews

So what’s all the fuss about?  Well, each Veggie Grill is 100% vegan and offers a wide variety of convenient, healthy dishes.  With vegan versions of comfort foods like buffalo wings, cheeseburgers, and steak tacos, Veggie Grill proves that it’s not boring to be vegan.

I am thankful that Veggie Grill decided to open up its newest location in San Diego, at the University Towne Center (UTC) Mall.  Although I am not a big fan of malls, I can be lured in with the promise of good vegan food.  (See previous posts on True Foods Kitchen and Seasons 52!)

Veggie Grill offers a well-rounded menu.  The diverse menu spans from salads and sandwiches to plates, wraps, and tacos.   On a recent visit, I tried the Gluten Free Power Plate, featuring a stack of blackened tempeh, portobello mushrooms, and caramelized onions with a side of kale and sliced tomato salad and chipotle Ranch dressing.  There is a lot going on in this dish!  And I love that Veggie Grill showcases kale as a staple side dish, complete with a creamy dressing and sesame seeds to reward the adventurous.

Next up was the Cheeseburger, ordered “El Dorado Style” – topped with jalapenos and caramelized onions.  The burger is served with vegan cheese, pickles, lettuce, tomato, red onion, and chipotle ranch on a wheat bun.  I enjoyed the vegan patty – it was thick and juicy – but the best part was the layer of warm, perfectly melted “cheese.”  A great example of the recent evolution of non-dairy cheese.

The first trip to Veggie Grill was so good, I went back less than a week later.  Plus, the menu presents a lot of real estate to cover!

We ordered the Baja “Fish” Taco Plate.  Three flour tortillas arrived cradling crispy “fish,” green cabbage, original Baja sauce, cilantro, and lime.  The plate also included a side of roasted corn salsa, and “Bean Me Up” Chili.  The Baja sauce and salsa provided fresh flavor, but this is a light entrée that pairs well with the hearty and well-spiced side of chili.

The All Hail Kale salad exceeded all expectations.  It is a mix of marinated kale and red cabbage, corn salsa, and agave-roasted walnuts with a side of ginger papaya vinaigrette.  A beautiful medley of bright colors.  We also added Blackened Chickin’ strips, which added even more substance to the salad with their firm texture and grilled flavor.

And because I can’t go anywhere without ordering dessert, I succumbed to the Grilled Cookie.  Veggie Grill takes dessert to the next level by warming the chocolate chip cookie (and what cookie doesn’t taste better warm!) and topping it with chocolate pudding and vegan crema.

Veggie Grill has a relaxed and casual atmosphere.  You place your order at the front counter, then sit at a table with a number until some friendly youngster delivers your food.

The interior is bright and cheery – red red walls and green chairs with huge windows to let in the natural light.  The outdoor patio allows customers to enjoy warm San Diego days under bright, yellow umbrellas.  Need one last reason to eat at Veggie Grill?  It is clean!  I don’t know how they do it, but the counters and tables gleam, and the floor is free from crumbs.

4353 La Jolla Village Drive

Suite, H28

La Jolla, CA 92122

858.458.0031

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Granola’s sweet taste, crunchy texture, and versatile flavors make it a food for anytime during the day.  I love it as a snack on the run, or a peaceful breakfast at the kitchen table with a newspaper (ok, fine, it’s an US Weekly).  And this recipe goes well with the hemp milk recipe that I posted last week!

Angela Liddon writes an amazing vegan recipe blog called Oh She Glows.  I followed the recipe for her granola as follows:

http://ohsheglows.com/2011/01/04/my-favourite-homemade-granola-to-date/

If you have never made granola, don’t be intimidated.  It’s a forgiving recipe.  It will still taste good even if you add an extra handful of coconut or almonds!

The dry ingredients act as the base.

But you can throw in additional nuts, seeds, or dried fruit – whatever you are in the mood for.  Ms. Liddon suggests dried cranberries, raisins, and pumpkin seeds.  I don’t like raisins, so I ramped up on dried cranberries and pumpkin seeds!

I rounded up all of the wet ingredients…

And heated the wet ingredients, stirring until they combined.

I combined the wet and dry ingredients and mixed them together.

Finally, I spread the mixture on a cookie sheet covered with parchment paper or tin foil.  Your work is almost done!  The granola is then baked in the oven at 300 degrees for about 45 minutes.

As the granola begins to bake, your home will smell amazing.  (It’s worth taking a short walk outside, so you can enjoy the effect, upon reentry, at full force.)  To make sure that it bakes evenly, take the tray out of the oven every 15 minutes and stir it.  When the granola is done, let it cool.   Then break it up into pieces and store in an airtight container.

Hungry for more granola?  Me too!  Check back soon for “part two” – another vegan recipe, but VERY different!!

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