Let's play a word association game. I say "vegan", you say....

Wow...tough crowd! What is it about this word that conjures up a fair amount of judgment as well as visions of birkenstocks and hugging of trees? Looking at the title of this blog, you can see that I also have a few hang-ups with this label. I'm sure I'm offending someone (or many someones) with my thoughts on the "vegan" topic, but I think it's worth exploring.

If you can't say anything nice...

I lean toward saying I eat a "plant-based" rather than vegan diet, even though it's not the most common lingo. The main goal of our eating experiment (which is closing in on the eight month mark!) is to improve our health by eating more fruits, veggies, beans and whole grains. Yes, it's good for the animals and the planet, but I was thinking much more selfishly at the outset...but I digress.  One reason I shun the vegan label is because vegan doesn't necessarily equal healthy. A steady diet of Coca-cola and Twizzlers would technically be considered vegan but is NOT exactly the direction I'm looking to go. At one point, I had even heard that Oreos were vegan but conflicting results emerged from my Google search on that topic.

These are like potato chips...hard to eat just one!

The other reason why the vegan label doesn't really resonate with me is that it seems too hard core for my purposes. I want to stay on track but don't want to be super obnoxious when eating at a friend's house or at a restaurant. If something contains a trace of eggs or milk, I can live with that. Also, I have yet not burned or donated my leather shoes and handbags, and I think that is a prerequisite of the vegan club.

Sad but sometimes true

I feel pretty good about a solid 95% plant based diet...and don't need to panic over an occasional bite of something that once walked, swam, crawled or flew.  I'm also not ready to say that I'll never go back to eating meat, eggs or dairy. That being said, I'm pretty terrified of how my body might react if I devoured a traditional pizza or a few steak tacos, so I'm not in a big hurry to revert back.

Eating a cheesy pizza might not go so well...

To be clear, my eating habits are far from perfect.  I made some cookies an hour ago and my consumption of chips and salsa is not well controlled. I take it day by day and do the best I can.

And now for the recommended recipe- tofu taco scramble from Thug Kitchen. Although I was a little wary at first, this was a hit with the whole family and can be an option for breakfast, lunch or dinner.   (I LOVE Thug Kitchen, but might I suggest another source for recipes if you're offended by colorful language).  I couldn't find the original recipe online, so I'm giving you the best copy I could find. Tofu scramble tacos

Chickpea freakin' nuggets!

What in the world?? In perhaps my boldest "I wonder if the family would eat these" moment so far, I set forth to make nuggets out of chickpeas. Pretty ridiculous, right? Before the plant-based experiment began, my children were big fans of the more traditional nuggets aka the ones made of chicken (or at least parts of chickens).

There are numerous products out there that pose as meat, including chicken-less nuggets,  but we haven't tried too many of those beyond the soy "crumbles" that we use for tacos and enchiladas.  These "pretend" meat options are often pretty processed, but they can be a great way to dabble in plant-based eating or are simple options for Meatless Mondays.  I was curious to see if I could make a truly plant-based nugget.

Before I go into specifics about the nuggets themselves, I'll say I have a love/like relationship with chickpeas aka garbanzo beans. I love LOVE hummus (especially when paired with baby cucumbers). I also enjoy chickpeas roasted until crispy, jazzed up with cumin, chili powder, salt & pepper. I do not, however, have a great affinity for plain 'ol chickpeas thrown into soup or a salad. I won't die if I eat them, but I find the mealy texture a little off-putting.

<$1 to around $2 (depending on if you want organic)

The nugget recipe was quite easy to throw together (and inexpensive).  The baking time was a little long at nearly 40 minutes, so you'll want to find something to keep you entertained for a while.

They look pretty nugget-like, right??

While baking, they smelled pretty delicious (seriously), but I was worried for the moment of truth when everyone prepared to taste them. I'm super excited to report that the family ate EVERY SINGLE ONE of the approximately two dozen nuggets...there was almost a skirmish over who would get the last one.  I knew attempting to create nuggets from chickpeas was a risk- and it could have resulted in a dinner of PB&Js- but it was ultimately an unexpected success.

Here is a link to the recipe. The only change I made was eliminating the turmeric and adding a little extra cumin. https://www.forksoverknives.com/recipes/chickpea-nuggets/#gs.Ib_xwrs

See you next time!

How do you get enough protein eating a plant based diet?

How I neglected to include this question in my last post borders on the ridiculous. I get the "Where do you get your protein?" question frequently as do my husband and children. For those of you who don't know me, it might surprise you to learn that I was previously terrified of most carbohydrates and lived a mainly South Beach-ish existence i.e. meat, cheese, eggs, and some fruits and veggies (likely not enough).  My intake of high fiber whole grains was also pretty sparse.  Because my workouts are more focused on strength training, I told myself that I needed extra protein. We've had decades of advertisements encouraging us to consume more animal protein e.g.  "got milk?", "The incredible edible egg" and "Beef. It's what's for dinner." to name a few. Who wouldn't think that these are the best sources of protein and that more is better?

When I started the plant based adventure and was watching every food documentary I could get my eyes on, I also began to question the hype of needing more protein. Beyond the messages mentioned above, protein is now added to everything possible (even vodka), as if most Americans are truly at risk of protein deficiency.  It's has been eye opening to learn that some ridiculously fit people eat a plant based diet, including MMA fighters, pro tennis players and Olympic weight lifters. I'm including a link to an article on plant-powered athletes if you want to check it out.   http://www.onegreenplanet.org/vegan-food/plant-powered-athletes-you-need-to-know/.  It's hard to convince myself that my body requires protein sources like steak and eggs when folks are completing Iron Man triathlons fueled solely by plants.

Because we've been led to believe that a metric ton of protein is required for optimal health and performance, I decided to use myself as a guinea pig to assess my current daily protein consumption.  There are certainly a range of recommendations to choose from, but I'll use an average of .8gm of protein/kg of body weight.  This equates to about 50 grams/day for a 140 pound person or about 72 grams/day for a 200 pound person.  I calculated protein intake from an "average" day and the breakdown is below:

	Serving size (approx)	Protein (gm)
Breakfast
Oatmeal	1 cup	6
Sliced almonds	1/8 cup	3
Homemade smoothie (almond milk, spinach, 1/2 banana, flax meal, cinnamon, PB powder)	1.5 cups	7
Lunch
Quinoa	1/2 cup	6
Black beans	1/2 cup	7
Avocado	1/2	2
Salsa	Lots	0
Dinner
Black bean burger (Aldi)	1 patty	7
Whole wheat pita	1/2	3
Roasted potatoes	1 potato	4
Orange	1	1
Snacks
Baby cucumbers	Several	0
Hummus	3 Tbsp.	3
Larabar	1	5
Wine	1 glass	0
Total		54

Of course, this info varies from day to day (although oatmeal is pretty consistent). More or fewer servings of veggies, a larger serving of oatmeal but no morning smoothie, three servings of tortilla chips, etc. For the record, I am under 140 pounds, so I will take a leap and say I'm getting enough protein on a daily basis without much of a struggle.

In case this info on my simple spreadsheet surprises you, there are many plants that contain protein, including various types of beans, lentils, potatoes and even spinach!  If you're interested in dipping your toe in the water of plant based eating (even once or twice a week), fear not that you will be protein deprived.

This cracks me up!

The recipe I'm sharing is a little more "fun" than the kale salad from last week.  I hope this disclaimer isn't necessary, but chocolate chip cookies are meant to be enjoyed as a special treat rather than a staple of a vegan/plant based diet (Right- tell that to my daughters!)  This recipe is from Forks Over Knives- I like it because the texture is pretty good (although different from a standard choc chip cookie) and because it uses no oil of any kind. https://www.forksoverknives.com/recipes/vegan-chocolate-chip-cookies/#gs.kQVfRdE

See you next time!

Six months of meatless eating? How is that even possible?

For those of you who read this blog (Mom- this means you!), I apologize for the lengthy hiatus since my last post.  I could use the "I'm so busy with job and family" excuse, but what I really mean is that I'm binge watching too much Netflix.  Anyway, we are nearly at the six month mark of this plant based eating experiment, so I thought I'd address a few of the most common questions I get from friends and family.

Question One - "Isn't it difficult to go out to eat?"  Vague Answer - "Sometimes."  If you're flexible and creative, it's not horribly challenging to dine out. Let's use Mexican food as an example as it's a family favorite.  Although the cheese laden nachos are currently not an option for me, veggie fajitas and guacamole tacos with cilantro and onion are things I could eat every day.  Tortilla chips are my biggest weakness, however, so I do need to remind myself that these are NOT considered plants.

So hard to each just one!

I must admit, life with cheese-less pizza has been an adjustment.  I have tried vegan cheese, but it often contains a bunch of unnatural ingredients and, IMHO, just tastes weird.  Therefore, I've been opting for pizzas with a bunch of veggies with no cheese.  This practice does raise an eyebrow on occasion...would it be more accepted if I simply told people I'm lactose intolerant? What sort of weirdo CHOOSES to not eat cheese??

Sometimes it's easier to dine out as there may be only one vegetarian/vegan option on the menu. This means no more agonizing over "Do I pick the healthy salad or splurge on the burger?"- I simply select the option which is the most plant based. I'm getting better at finding restaurants where the whole family can find something they like, but it does take some investigating. I should add that I am not advocating a steady diet of vegan pizza and Mexican food, only sharing that it is possible to dine out occasionally and enjoy it. If your friends have an affinity for the Brazilian steakhouse, then you're pretty much out of luck.

Question Two - "Isn't it expensive to eat a plant based or vegan diet?" Answer with caveat - "Nope...unless you shop exclusively at Whole Foods."  Our breakfast frequently consists of oatmeal which probably works out to pennies per bowl, or I make a quick smoothie. Also, if you haven't noticed, meat is expensive. This holds especially true if you're going the "grass fed" or organic route. Instead of meat, we use some soy protein (for tacos any enchiladas) or use beans and lentils instead. Those options are significantly cheaper than meat. I also try to keep the pantry stocked with cans of beans and tomatoes, dried quinoa, etc. and watch for produce that is in season (or on sale). We also save money because we dine out less frequently.

I like visiting Whole Foods...but it IS pricey!

Question Three - "Do you feel deprived eating this way?" Answer - "Surprisingly no."  If I'm dying for a hamburger or feel like diving face first into a bowl of queso, then I will. For the record, this has not yet happened! I maintain a feeling of control since I don't feel like I can't eat a particular food or category of foods. I'm shooting for 95% meat, egg and dairy free, so I don't beat myself up if I have a strawberry dipped in chocolate that isn't vegan or if I steal the crust from my daughter's pizza and some remnants of melted cheese are still attached. For me, I feel this way of eating makes sense from several angles (health, environment, etc.) vs. some temporary fad diet (Lord knows I've tried plenty of those over the years!)

After nearly six months, I feel good, I have plenty of energy (without needing a caffeine IV) and I feel like I recover more quickly from a tough workout. Will I maintain this plant based lifestyle forever? Since the thought of that puts a little too much pressure on me, I will take it day by day.

I will continue to add a vegetarian/vegan recipe to the end of each post. Here's a link to an amazing salad. It's kale, but be not afraid. This is also from the Love Real Food cookbook which is a favorite!
http://alexandracooks.com/2017/07/02/kale-quinoa-salad-love-real-food/#cookbook-recipe-45636

Inquiring minds want to know- what was on the Thanksgiving menu?

Because our family has not eaten meat since the end of August,  I was frequently asked "What are you going to eat on Thanksgiving?" as we approached the year's most food focused holiday.  What that question really meant was "Are you going to eat turkey?" The short answer is no, I did not eat turkey on Thanksgiving. If that's all you wanted, you may now return to your regularly scheduled program.  If you'd like a few more details on this year's nontraditional Thanksgiving, feel free to continue reading.

Honestly, eating turkey vs. not eating turkey was a game-time decision. I had told myself it wouldn't be the end of the world if I sampled a few bites since this was a special occasion.  Once I realized that neither my husband nor my children were going to partake, I crumbled under the silent peer pressure and abstained. Ultimately, I did not regret my decision (especially when watching my mom clean up the turkey "remains" after dinner- ick!).

Avoiding the turkey was only part of the story as much of the typical Thanksgiving Day fare contains dairy products and/or eggs (and those items aren't included in our current eating experiment).  I made my standard sweet potato casserole as well as vegan-ish versions of dressing, mashed potatoes and even gravy. Whaaaaaat?  Yes, vegan gravy...never in a million years would I have thought I'd be making, let alone eating, vegan gravy.  Even writing those words makes me feel a little uncomfortable. I'm typically not a huge gravy fan, but I thought it was quite tasty!

My dessert choice was certainly not healthy (that's the idea of dessert, right?) but was technically vegan.  Thank goodness for the delicious cherry pie my mom made! And so we continue...my husband and I eating about 90-95% meat, dairy and egg free and the kids avoiding meat (of their own volition).  It can sometimes be a challenge as we continue to experiment with new recipes and food choices. I think having a personal chef could really improve my chances of sticking with this gig long term....

These chickens are his friends, right??

Even though Thanksgiving has come and gone, I will still provide the recipe for the vegan gravy I made. If you plan to put it ON something, you can easily tweak any mashed potato recipe by using non-dairy milk and Earth Balance (or similar) in place of butter.  I'm not recommending potatoes and gravy as a staple on a plant based diet, but it's great if you have an occasional hankering for some comfort food!

http://allrecipes.com/recipe/13799/vegetarian-gravy/

Why the vegan-ish experiment? Are you losing weight?

I call this an "experiment" as 1) we haven't been eating this way -meaning no meat and about 95% dairy and egg free- all that long and 2) I don't want to be judged if, at some point, I decide to eat a burger or want to indulge in an Reese's Blizzard (guess who took her kids to Dairy Queen last night??). I've fielded numerous questions about why I'm dipping my toe into the plant based pond, and it's tough to answer those without sounding like a holier than thou jerk (or worse). I also want to put the weight loss topic on the table as inquiring minds want to know if that's the reason behind the change.

The top reasons for the experiment are 1) I don't think incorporating more vegetables, fruits, beans, whole grains, etc. into the family's diet is a horrible idea and 2) my husband suggested it - and many of you know it's WAY easier to eat differently when the whole family is on board.

Beyond that, I think the change was due, in part, to my being more open to hearing messages (around health, animal agriculture, sustainability, etc.) that I'd heard before and simply being willing to jump in and give it a go.  The first three months have been challenging at times (probably not a huge surprise to those of you who have ever tried to tweak their eating habits), but overall I'm pretty happy with our efforts.


Now the true confessions part. If you're a psychologist (or play one on TV), feel free to "weigh in" on my issues.  Although I did not embark on this journey as a means to lose weight, I won't be crushed if I shed a few pounds. I have been on countless "diets" since I was a teenager (low-fat, low-carb, paleo, etc.) and not a single day goes by where I'm not conscious of what I'm eating or drinking (wine - this means you!).  For now though, I'm holding off on the scale because I'm honestly feeling better than I did three months ago - I feel less "puffy" after eating and I maintain more consistent energy levels throughout the day. I also have noticed that my workouts (which include weight training) have not suffered. In addition, it seems that some of my everyday aches and pains have diminished. This doesn't mean that I don't think about the scale- only that I'm currently focusing my attention on other components of this journey.

I know that last part was a bit heavy (pun intended), but I understand that struggles with weight are common. You'll get millions of hits if you Google "will I lose weight on a plant based diet?", so I didn't want to pretend that people aren't curious about that.  I'll move on to a lighter topic next time!

p.s. I'm planning to include a link in each post for a recipe to which we've given the thumbs up (generally speaking, my husband and I have liked most things...the girls are about 50/50.  I think there's hope for them as I only took up eating broccoli after college!).  This one is from my current favorite cookbook LOVE real FOOD by Kathryne Taylor:

https://cookieandkate.com/2013/sweet-potato-black-bean-veggie-burgers/

Damn Netflix!

Like many of you, I have watched a documentary or two over the years touting the benefits to our health, animals, the environment, etc. of eating a more, or even exclusively, plant based diet. While watching these gripping Netflix gems, I would typically think to myself, "That might be something to consider". Then I would proceed to take another bite of my cheeseburger.


Things took an unexpected turn about three months ago. I returned home from running errands only to find my husband and two daughters sucked into one of those aforementioned programs. "Oh crap!" was the PG version of what I said to myself as my normally carnivorous children announced they are now vegetarians.

I had already seen this particular documentary ("What the Health" in case you're wondering), and it didn't really stick the first time around.  Now, however, not only were my children proclaiming they are no longer eating meat, my steak burrito and McDonald's loving husband seemed to be pondering the idea of removing animal products from his diet (at least for a while).

Fast forward about three months...all of us have stayed on the no-meat eating plan. In addition, my husband and I have not eaten significant eggs or dairy products during this time (by the way, I have said on multiple occasions that I would NEVER give up cheese!)

Even though one might classify my husband and I as at least temporary vegans (or 95% vegans), I'm not sure I'm ready to label our current "experiment" as such.  It sounds a little weird and scary- just being honest.  I decided it might be fun to share our experiences with anyone who cares to read about them (probably my mom).  There's been some interesting happenings so far....so stay tuned!