vegandurance

(photo courtesy of my old triathlon team, Zoom Multisport, and...

yifanluo — Tue, 16 Apr 2013 12:46:40 -0400

(photo courtesy of my old triathlon team, Zoom Multisport, and many teammates who ran or watched the race)

In honor of Boston, a resilient city I love, and home to even more resilient people and a racing community that won’t be broken <3

“You must not lose faith in humanity. Humanity is an ocean; if a few drops of the ocean are dirty, the ocean does not become dirty.” ~ Mahatma Gandhi

Violence is never justified. Wishing everyone safety, love, and peace, and sending many positive thoughts back East!

Speaking of Chloe…here’s my review of her new book on Chic Vegan! See original article...

yifanluo — Mon, 18 Mar 2013 17:50:00 -0400

Speaking of Chloe…here’s my review of her new book on Chic Vegan! See original article here: http://chicvegan.com/theres-something-about-chloe-review-of-chloes-vegan-desserts

There’s Something About Chloe: Review of Chloe’s Vegan Desserts

Those who have never heard of Chloe Coscarelli might very well do a double take if they stumble upon her latest book, Chloe’s Vegan Desserts, while browsing the desserts section of their local bookstore. Upon closer look, a slew of thoughts run through their minds: “Who is this beautiful lady who looks like she is positively radiating with happiness? Are those mint leaves and flowers on those delectable-looking cupcakes? These are all vegan? I want them (all 16 mouth-watering photographs on the back cover alone) in my mouth right now!”

Those who have heard of or seen Chloe speak already know she has the charm and enthusiasm to match that big glowing smile, as well as the kitchen saavy and creativity to win all three rounds and the grand prize on Cupcake Wars back in 2010, making her the first vegan chef to ever win a Food Network Challenge. She won over many viewers and food lovers alike with this and subsequent TV appearances, sharing her genuine passion for making accessible, animal product-free versions of comfort foods without ever compromising texture or taste. Indeed, her debut cookbook, Chloe’s Kitchen: 125 Easy, Delicious Recipes for Making the Food You Love the Vegan Way, earned VegNews’ 2012 Cookbook of the Year Award.

Her latest book, Chloe’s Vegan Desserts, continues to reinforce why this young Californian chef has found so much success. Not only is the book filled with gorgeous photographs of moist, decadent desserts, it includes everything from classic birthday cupcakes to mud pies, cobblers, mojito cookies, chocolate babka, and everything in between (more than 100 recipes total)—all “veganized.” There is also a section dedicated to baking basics, including recipes for coconut whipped cream, pie crust, pastry crème, and more.

The recipes are all, frankly, quite ridiculously easy to follow, making this cookbook awesome for beginners and efficient veteran bakers alike. Besides the fact that one is spared from the messiness of baking with eggs and dealing with dairy and other potential allergens, Chloe’s desserts do not contain many of the vegan baking substitutes—applesauce, egg replacer powder, tofu, etc.—that many people assume are necessary for creating vegan desserts that rival their non-vegan counterparts. To accommodate readers who are gluten intolerant or want to cut back on wheat products, Chloe also includes special ingredient notes on how to substitute wheat flours for gluten-free flours and xanthan gum in her creations.

Lemon Poppy Seed Muffins and Raspberry Swirl Coffee Cake…both hit the spot!

I’ve been fortunate enough to try out many of the recipes in the cookbook already, and they are a hit. Every single person has raved about the cupcakes, muffins, cookies, cobblers, and cakes that I’ve created thanks to Chloe! That’s a pretty impressive feat, seeing as my taste-testers hail from different nationalities and included quite a few picky non-vegans. Based on my experience with the book’s directions, the baking times listed can vary quite a bit, so set the timer for less than what is called for and check on your recipe every few minutes thereafter until you find the best configuration for your oven.

I also noticed that her recipes are easy to tweak if one is short on ingredients (type or portion), and when ready, are still promptly devoured by anyone within smelling range. So if you only have olive oil instead of canola, or decide to substitute whole-wheat pastry flour for unbleached all-purpose flour, things will more than likely be deliciously a-okay!

It is important to note that Chloe’s Vegan Desserts is NOT a health book. Chloe does incorporate a few predominately fruit-based desserts, as well as some treats containing natural sweeteners like dates and agave. But for the most part, those looking to cut back on sugar and oil will not necessarily find their match here; these desserts are meant to, after all, taste indistinguishable if not better than classic cream and butter-laden pies, cupcakes, and donuts (it’s still a wonder to me how Chloe stays so slim despite spending her days concocting these!). However, the sheer fact that Chloe keeps her ingredient lists short and free of any animal products automatically does make it a more healthful option than choosing the aforementioned cream and butter-reliant desserts, and trust me—you will not miss those ingredients one bit! But don’t take my word for it…try one of Chloe’s recipes for yourself! Below, with permission from her publisher, is her breakfast and dessert-friendly Tiramisu Pancakes (which also happens to be Chloe’s favorite recipe from the book).

Chloe’s Tiramisu Pancakes

Serves 2 to 3

Ingredients:
1 cup all-purpose flour
1 Tbs baking powder
1 Tbs instant espresso powder
½ tsp salt
¾ cup water
¼ cup maple syrup
1 Tbs dark rum
1 cup semisweet chocolate chips (dairy-free)
Canola oil, for greasing
Powdered sugar, for serving
Coconut whipped cream, optional

Directions:
1. In a large bowl, whisk together the flour, baking powder, espresso powder, and salt.
2. In a separate small bowl, whisk together the water, maple syrup, and rum.
3. Add the liquid to the flour mixture and whisk until just combined. Do not overmix; the batter should have some lumps in it.
4. Gently fold in the chocolate chips.
5. Lightly oil a large nonstick skillet or griddle and heat over medium-high heat.
6. Pour ¼ cup batter onto the skillet. When bubbles appear in the center of the pancake, flip it.
7. Let cook on the other side until lightly browned and cooked through, about 1 minute more.
8. Repeat with the remaining batter, adding more oil to the skillet as needed. If the batter becomes too thick, add a little more water, 1 tablespoonful at a time.
9. To serve, dust the pancakes with powdered sugar and top with a dollop of coconut whipped cream if desired.

To purchase the book and see a list of Chloe’s other publications (as well as other great recipes), please check out her website.

Connect with Chloe via Twitter and Facebook.

St. Patrick’s Day Chocolate Beer Cupcake with Avocado...

yifanluo — Mon, 18 Mar 2013 17:38:00 -0400

St. Patrick’s Day Chocolate Beer Cupcake with Avocado Whiskey Cream Frosting

My second year attempting a version of Chef Chloe’s Chocolate Beer Cupcakes with Irish Whiskey Buttercream. Try as I may to stick to recipes, I inevitably always deviate a bit (sometimes because I don’t have all the right ingredients) or end up adding my own twist. This year, I made two big batches of these bad boys to share with friends and neighbors, many who are in the midst of stressful grad finals, and added a literal twist by topping them with avocado-based frosting (and a sprinkle of cocoa powder, not pictured). It’s always such a joy cooking/baking something new (more so than actually eating it!), and this was no exception. My friends from Mexico were especially enthused by the avocado frosting…they could not get over the “dessert guacamole,” haha!

Ingredients
(make 12-13 cupcakes* and frosting to cover about 20 cupcakes)

Cupcakes (same as Chloe’s but used different flours):
1 cup unbleached pastry flour
½ cup whole wheat pastry flour
1 cup brown sugar
1/3 cup unsweetened cocoa powder (check out Food Empowerment Project’s Chocolate List for chocolate/cocoa that isn’t sourced from areas where chocolate slavery still exists)
1 tsp baking soda
½ tsp salt
1 cup stout beer (check out Barnivore for vegan-friendly stouts)
½ cup canola oil
2 Tbs apple cider vinegar (can also use white vinegar)
1 Tbs vanilla extract

*The extra batter resulted in a 13th cupcake that didn’t fit into my cupcake pan. I gave it a clover and dubbed it the drunk cupcake…see below ;)

Avocado Frosting:
2 ripe avocados, peeled and pitted (should be soft to the touch and bright green when opened!)
2 cups powdered sugar
1-2 Tbs whiskey or scotch
1 tsp vanilla extract

Directions

1. Whisk dry cupcakes ingredients (flour, baking soda, salt, sugar, cocoa powder) in a mixing bowl until well combined and no clumps appear.
2. In a separate bowl or large mixing cup, whisk wet ingredients (oil, apple cider vinegar, stout, vanilla extract). Add to dry ingredients and whisk together until well combined, being careful not to overmix.
3. Preheat oven to 350 degrees. Line cupcake pan with cupcake liners or a thin layer of non-stick spray, and fill about 2/3 to 3/4 of the way with batter. Try to make them as even as possible so they bake evenly!
4. Bake for 14-20 minutes, depending on your oven (mine took about 15-16 minutes). The cupcakes are ready when a toothpick comes out clean with a little bit of moist center sticking to it.
5. While cupcakes are baking/cooling, place powdered sugar into a mixing bowl. Add in avocado in chunks, then remaining ingredients.
6. Mix by hand until ingredients are well combined and sugar is well incorporated into avocado. Then, use a stand mixer or a handheld electric mixer to beat for about 2 minutes, until light and fluffy. Store covered in the fridge if not using right away.
7. When cupcakes are totally cooled off, frost them by either spreading a layer of green on each cupcake with a knife, or using a cupcake froster. Devour right away or store in a sealed container at room temperature for up to 2-3 days (not in the fridge! It won’t kill them but they won’t be as moist). Frosting may start to darken after a few hours/the next day, but will remain green…that’s what happens when you use nature’s colors, yo!

I wasn’t kidding when I said I was hooked on Pudla!...

yifanluo — Sun, 17 Mar 2013 12:15:00 -0400

I wasn’t kidding when I said I was hooked on Pudla! Here’s some of the leftover breakfast batter from last night incorporated into a yumdelish dinner: pudla, yellow lentils with ginger, onions, and sundried tomatoes, and an adapted version of Colacannon from Beer Advocate magazine (classic Irish dish with ale, potatoes, kale, leeks, cream).

I don’t really celebrate St. Patrick’s Day, but having lived in Boston and loving to experiment in the kitchen, I’ll take an excuse to cook St. Pat’s-themed food :) Later on today, I’ll reattempt Chloe’s Chocolate Beer Cupcakes with Irish Whiskey Buttercream…nom nom.

erinwyso: Shiitake bacon! Recipe at...

yifanluo — Sun, 17 Mar 2013 12:00:41 -0400

erinwyso:

Shiitake bacon! Recipe at www.olivesfordinner.com.

So making this soon! Olives for Dinner is a great blog…big loving shout-out :)

A new brunch/anytime go-to! Found this idea on a blog I follow...

yifanluo — Sat, 16 Mar 2013 16:15:00 -0400

A new brunch/anytime go-to! Found this idea on a blog I follow and I think I’m hooked…they’re so quick @ easy to make, super customizable, and uber nutritious! You can use your choice of seasoning, stuff them with your favorite veggie combos, and top with your favorite sauces or condiments. This really hit the spot after a hard workout this morning.

Pudla! (version 1)

Ingredients
(makes 4-8 servings)

1 3/4 cup garbanzo bean flour
1 - 1 1/2 cup water
1/2 tsp baking powder
1 tsp vegetarian bouillon mix
1 cup scallions, finely chopped
1 large beefsteak tomato, chopped
1/2 cup sliced mushrooms
Dashes of cumin, coriander, turmeric, Everyday Seasoning, 21 Seasoning Salute, and ground black pepper

Directions

1. Mix dry ingredients together witha spoon or a whisk.
2. Add in water slowly while mixing until pancake batter consistency is reached.
3. Mix in scallions, beefsteak tomato, and mushroom slices.
4. Spray a pan witha little bit of oil (optional…my batter didn’t stick to the pan at all!) and let heat up on medium setting. Scoop spoonfuls of batter into the pan.
5. When batter starts to bubble and become golden at the edges (1-2 minutes), use a spatula to flip your pudla! Heat on other side for slightly less time.
6. Enjoy plain or with your favorite toppings. I had mine with slices of avocado and a tiny sprinkle of Bragg’s Liquid Aminos…two big thumbs up!

Nutrition facts per large serving of about 3 big pancakes (not including toppings) — this is pretty ridiculously healthy
Calories: ~288
Fat: ~5g
Sodium: ~385mg (can omit salty add-ins, like the bouillon powder, to cut this number down even more)
Carbs: ~49g
Fiber: ~14g (fills you up!)
Sugar: ~9g
Protein: ~16g (keeps you full!)

Ron Finley: A guerilla gardener in South Central LA

yifanluo — Fri, 15 Mar 2013 21:42:35 -0400

Ron Finley: A guerilla gardener in South Central LA

Seven Seas BUCKWHEAT! Like the Lemon-Infused Seven Seas Quinoa,...

yifanluo — Tue, 12 Mar 2013 19:07:00 -0400

Seven Seas BUCKWHEAT!

Like the Lemon-Infused Seven Seas Quinoa, this one is inspired by that awesome dish at Loving Hut. My friend had been raving about buckwheat yesterday, which reminded me that I had a big bag of it at home that I had yet to use. Whipped this up for lunch…it is my first time making this gluten-free grain, and I’m a fan!

Ingredients
(Makes 3-5 servings)

2 cups water*
1 cup vegetable broth*
1.5 cups buckwheat
Handful of sesame seeds
1/4 cup nutritional yeast
2 sheets of nori or other seaweed
Garlic powder, to taste
Bragg’s Liquid Aminos, to taste
Generous handful or two of chard
Generous handful or two of kale leaves
1/2 cup of chopped bell peppers (I used frozen ones to expedite the process)
8 veggie “meatballs,” a.k.a meatless balls (totally optional…just had some handy and decided to throw them in the mix!)

*can make your own water and vegetable broth ratio, or use water and a bouillon cube

Directions

1. Bring water/broth mixture to a rapid boil. Turn heat down and add buckwheat.
2. After about 10 minutes, add in meatless balls if using. After another 5 minutes, turn heat down again and add in the veggies.
3. When buckwheat is chewy and soft but not mushy, remove from heat and fluff with a fork. Mix in seasonings and sesame seeds (feel free to mush up the meatless balls).
4. When the dish has cooled off a bit more, break up the nori sheets into small pieces and mix them in.

My Review of Chipotle's New Sofritas...now on Chic Vegan!

yifanluo — Sat, 09 Mar 2013 13:26:00 -0500

Chipotle’s New “Sofritas” Look to Win Hearts (and Taste Buds) in SF Bay Area

Meet a potential new addition to the Chipotle family! In mid-February, the popular restaurant chainChipotle Mexican Grill began testing a new vegan menu item, Sofritas, at some of its San Francisco Bay Area locations. Sofritas are an aromatic and spicy blend of shredded tofu braised with chipotle chilies and roasted poblano chilies. Hodo Soy Beanery, Chipotle’s tofu provider, is also based in the Bay Area (Oakland) and has gained popularity at restaurants and other local venues for its artisanal methods of production and the high-quality organic and non-GMO tofu that results.

What’s the idea behind this new menu item? Steve Ells, Chipotle founder, chairman and co-CEO, states that

“[Sofritas were] really conceived with vegetarians and vegans in mind, but it’s so delicious that we believe it will have a broad appeal on taste alone.”

Chipotle already offers vegetarian and vegan-friendly options with their fajita vegetables, black beans, four types of salsa, and top-notch guacamole, but this would be the first “meaty,” protein-packed filling that is not animal-derived.

To find out first-hand how this appealing new product tastes, I recently made a trip to the Palo Alto Chipotle location—one of the seven restaurants currently offering Sofritas—with a non-vegan friend in tow. We decided to try the Sofritas in both a salad and traditional burrito format.

My first impression was that WOW, the Sofritas sure pack a kick! Spicy food lovers will appreciate the layers of chili and seasoning, which come through a bit more in the salad than burrito format. Both the spices and the chewy, dynamic texture of the Sofritas pair especially well with Chipotle’s rice and their divine guacamole (which I love, if you can’t tell!). Despite this, I must admit that the Sofritas did not totally hit a home run for my friend and I. We enjoyed its texture and spices, no doubt, but the flavors didn’t seem to be totally or evenly absorbed into the tofu. The result was a very strong initial chili taste, which then made way to a less flavorful, markedly salty base that kept me grabbing for my water. In addition, despite having the potential to act as an alternative/compliment to Chipotle’s “carne” offerings, the Sofritas are very finely shredded and therefore seem to act more like a topping or condiment, rather than the main event. This actually worked out quite nicely in my salad, but made the Sofritas harder to detect and appreciate in the burrito.

Chipotle is very good about providing ingredients and nutritional facts about their products to customers, and in terms of nutrition, the Sofritas stack up pretty well! A 4oz serving of Sofritas is less caloric than Chipotle’s equivalent meat offerings (145 vs. 170-190 calories), has significantly less saturated fat (1.5g vs. 6.5-8g), is free of cholesterol, and happens to be protein and fiber rich (10g and 3g, respectively). Each serving is, however, quite high in sodium (850mg), which explains why they made me so thirsty! As for the price, getting a Sofritas-filled meal costs the same amount as the cheapest entrees on the menu (Veggie and Chicken), so that’s a definite win.

Bottom Line? I find it admirable and exciting that a chain as popular as Chipotle is continuously and actively striving to appeal to a wider range of customers. Filling, fun, and distinct animal-free items like the Sofritas are definitely a welcome addition, and one that will hopefully encourage people to introduce more vegan items into their repertoire. For me, personally, Sofritas aren’t necessarily going to replace my typical order of Fajita Veggies, beans, and guacamole, but I can definitely see it being a hit for a lot of people, vegan and non-vegan. It’s also nice to know that if I’m ever craving yummy and convenient Mexican food bursting with chili flavor, my closest Chipotle will have a hot, fresh plate of it waiting for me!

If you happen to be or live in the Bay Area and would like to try Sofritas for yourself, the following locations are currently offering it:

525 Market in San Francisco
121 Fourth St. in San Francisco
126 New Montgomery in San Francisco
2019 Chess Drive in San Mateo
251 East 3rd Ave. in San Mateo
180 El Camino Real in Palo Alto (Stanford Mall)
135 El Camino Real in Millbrae

If you’d like to encourage Chipotle to keep the Sofritas and/or bring Sofritas to your area, please contact them and let your voice (and growling stomachs) be heard!

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An unusual but yummy breakfast experiment! I think I’ll...

yifanluo — Thu, 07 Mar 2013 12:32:57 -0500

An unusual but yummy breakfast experiment! I think I’ll call it the Green-eyed Morning Glory.

Quick recipe:

- 1/4 cup of rolled oats and 1-2 Tbs of chia seeds cooked in 1 cup water/unsweetened soymilk mix
- 1/2 ruby red grapefruit
- 2 cups of chopped kale mixed in food processor with about 2 Tbs of soymilk
- dash of vanilla extract, stevia, cinnamon, and cardamom

Mix and top with some toasted coconut shreds or sliced almonds. mmmm wholesome, and you get veggies, whole grains, fruit, and protein all in one!

Beautiful and divine Marbled Banana Bread inspired by the...

yifanluo — Mon, 04 Mar 2013 17:13:00 -0500

Beautiful and divine Marbled Banana Bread inspired by the PPK!

Ingredients

1 1/2 cups whole wheat pastry flour
3/4 tsp baking soda
3/4 tsp salt
3 Tbs unsweetened cocoa powder
1 cup very ripe banana, mashed
1/3 cup maple syrup or agave nectar OR 1/2 cup vegan sugar or date puree (soaked, pitted, and blended with a little bit of hot water)
1 tsp vanilla extract
1.5 Tbs olive oil (or 2 Tbs canola or vegetable oil)
1/3 cup unsweetened non-dairy milk
6 Tbs boiling water
dash or two of cinnamon (optional)

Directions

1. Preheat oven to 350 F.
2. In a mixing bowl, mixer, or food processor, thoroughly mix the thoroughly mashed bananas with the sweetener, oil, milk, and vanilla extract.
3. Mix dry ingredients (flour, baking soda, salt, and cinnamon if using) together in a separate bowl, and add to the banana mixture, mixing the two together by hand.
4. Boil your 6 Tbs of water, and while that’s heating up, scoop about 1/3 of the batter into your other bowl.
5. When water is boiling, transfer half to your original bowl and mix into the plain batter.
6. Mix the rest of the boiling water with the cocoa powder until thoroughly combined/dissolved. Add this chocolate mixture to the second bowl (with about 1/3 of the batter in it) until chocolate is fully incorporated.
7. Lightly grease an 8x4 or 9x5 loaf pan. Scoop alternate small cupfuls of chocolate/banana batter into the pan. Have fun with it! Once all of the batter is in, take a butter knife or fork and swirl it through the batter to create that marbled effect.
8. Bake for 30-40 minutes (might be more depending on your oven…set the timer it for 30 and then check on it every few minutes!). When knife/toothpick comes out clean, it is ready. Even if it’s a little gooey, it’s totally fine…one of the beauties of egg-free baking!
9. Let cool, slice, and munch! If you let it sit on the counter or the fridge overnight, the banana flavor gets even stronger. But will it last until the morning?

Interesting Article about Complex Carbs by Jeff Novick, part 2

yifanluo — Tue, 26 Feb 2013 10:18:23 -0500

Clarifying Carbs: Making the Complex Simple

Part II

By Jeff Novick, MS RD

4) Refined Carbohydrates

These are foods that have been refined, which means most, if not all of the bran and/or the germ have been removed. One example is white rice. While these foods are low in calories and low in calorie density, they have had most (if not all) of their fiber removed; in addition, they lose many valuable nutrients in the refining process. Always choose the whole grain variety of these foods (i.e., brown rice).

(The calorie density of these foods is around 500-600 calories per pound. A serving size of these foods is 1/2 cup cooked.)

5) Refined, Processed Carbohydrates Low in Calorie Density

These are foods that are made from refined grains but the refined grain was ground into flour first and then made into the final food. One example is pasta that has been made from white flour. The reason these foods are low in calorie density is that, during the cooking process, they absorb a large amount of water back into their structures, which lowers calorie density. While these foods are low in calories and low in calorie density, they have had most (if not all) of their fiber removed. In addition, they lose many valuable nutrients in the refining process. Always choose the whole grain variety of these foods (i.e., whole grain pasta).

(The calorie density of these foods is around 500-600 calories per pound. A serving size of these foods is 1/2 cup cooked.)

6) Refined, Processed Carbohydrates High in Calorie Density

These are foods that are made from refined grains but the refined grain has been ground into flour first and then made into the final food. These foods are consumed in a dry state. Examples of these foods include breads, bagels, crackers and dry cereals that have been made from white flour. These foods have had most (if not all) of their fiber removed and they lose many valuable nutrients in the refining process. In addition, these foods can be easy to overeat on because they are higher in calorie density. Therefore, for those who are concerned about their weight, these foods should be either limited or eliminated from their regular diet. Always choose the whole grain variety of these foods (i.e., whole grain breads, bagels, crackers and dry cereals).

(The calorie density of these foods is about 1200 to 1800 calories per pound. A serving size of these foods is 1 oz, which is 1 slice of bread, 1 cup of dry cereal, or 1/2 a small bagel.)

NOTE: Refined carbohydrates and refined processed carbohydrates, regardless of their calorie densities, are not recommended and should be minimized, if included at all.

National recommendations are for us to consume at least 3 servings of whole grains per day. This is a minimum recommendation; in addition, it does not make the distinction between intact unrefined whole grains, unrefined, processed whole grains low in calorie density, and unrefined, processed whole grains high in calorie density, which is important to know, especially for those who are trying to manage their weight, insulin resistance and/or diabetes. I would encourage the consumption of at least 3 or more servings of intact unrefined whole grains per day. Not only will they help fill us up for fewer calories, they will help provide many of the important nutrients and phytochemicals we need.

In Health,

Jeff

Interesting article about COMPLEX CARBS by Jeff Novick, part 1 of 2

yifanluo — Mon, 25 Feb 2013 10:39:54 -0500

Clarifying Carbs: Making the Complex Simple

Part I

By Jeff Novick, MS RD

I can’t think of anything that creates more confusion and is more misunderstood than carbohydrates.

To help understand carbohydrates and the recommended versus not recommended types/forms, I will break them up into 6 groups, 3 of which will be important to you.

1. Unrefined, Minimally Processed Carbohydrates

These are foods that we can consume in their most natural form, or “as grown in nature.” Examples of these foods include intact whole grains that we consume in their intact form (such as brown rice, oats, quinoa, millet, buckwheat, wheat berries), starchy vegetables (such as sweet potatoes, yams, corn, peas, potatoes, winter squash) and legumes (such as beans, dried peas and lentils). These foods are not only low in calories, but also low in calorie density and high in fiber and nutrients, so they fill you up with fewer calories. Enjoy these foods as a regular part of your diet.

(The calorie density of these foods is around 300 to 600 calories per pound. A serving size of these foods is 1/2 cup cooked.)

2. Unrefined, Processed Carbohydrates Low in Calorie Density

These are foods that are made from whole grains but the whole grain was ground into whole grain flour first and then made into the final food that is low in calorie density. Examples of these foods include whole grain pastas, including pastas made from whole wheat, brown rice, corn or buckwheat. The reason these foods are low in calorie density is that, during the cooking process, they absorb a large amount of water back into their structures, which lowers calorie density. These foods are also very high in fiber and a rich source of nutrients, so they will fill you up for fewer calories.

While these foods are low in calorie density, the mechanical process of grinding the whole grain into whole grain flour before making them into the whole grain pasta does raise a concern. The mechanical grinding of food results in a less effective fiber and increases the surface area of the food so it is more readily absorbed. So, even though these foods are made from whole grains, this increase in the surface area and the rate of absorption may pose a temporary and minor problem for those who are highly insulin resistant while they are getting well. Therefore, it may be prudent to eliminate these and if so, their best choices would be intact unrefined, unprocessed carbs.

(The calorie density of these foods is around 500-600 calories per pound. A serving size of these foods is 1/2 cup cooked.)

3) Unrefined, Highly Processed Carbohydrates High in Calorie Density

These are foods that are made from 100% whole grains but the whole grain was ground into whole grain flour first and then made into the final food that is high in calorie density. These foods are consumed in a dry state. Examples of these foods include whole grain bread, whole grain bagels, whole grain crackers and whole grain dry cereal. While these foods are high in fiber and nutrients, they can be easy to overeat on because they are higher in calorie density.

In addition, the mechanical process of grinding the whole grain into whole grain flour before making them into a whole grain food does raise two concerns. First, since these foods do not absorb any water back into their structure before they are consumed, they are much higher in calorie density. Second, the mechanical grinding of food results in a less effective fiber and increases the surface area of the food so it is more readily absorbed. So, even though these foods are made from whole grains, this increase in the calorie density, the surface area and the rate of absorption may pose a problem for those who are overweight, &/or diabetic and/or are highly insulin resistant while they are getting well. Therefore, it may be wise to eliminate these and if so, their best choices would be intact unrefined, unprocessed carbs.

(The calorie density of these foods is about 1200 to 1800 calories per pound. A serving size of these foods is 1 oz, which is 1 slice of whole grain bread, 1 cup of whole grain dry cereal, or 1/2 a small whole grain bagel.)

Two recipes for your Sunday! Both are gluten-free, have no added...

yifanluo — Sun, 17 Feb 2013 17:46:00 -0500

Two recipes for your Sunday!

Both are gluten-free, have no added sweeteners (except for optional chocolate chip cookies in the first recipe), and utilize protein powder for an extra post-workout recovery boost. Make ‘em your own and let me know what you think!

Pumpkin Oatmeal Muffins

Ingredients
(makes about 11 muffins)

1 large banana
1 container organic canned pumpkin
1 1/2 cups oats
2 scoops protein powder (I used Vega chocolate) — can sub this out for more oats, or other type of flour
4 pitted Medjool dates, soaked — soaking for a few hours is optional but it makes it softer and easier to blend. You can add extra dates or other sweetener of choice if you prefer your muffin sweeter than I made it the other day!
1 tsp cinnamon
1 dash nutmeg
1 dash of cayenne pepper
1 small dash of salt
Optional add ins: pecans, dark chocolate chips — either mix into batter or add on top of muffins before baking

Directions

1. Preheat oven to 350 degrees. Blend all ingredients in a food processor, using a mixer, or by hand. If NOT using a food processor, make sure bananas are smushed in advance, and consider using a different sweetener than dates since they do not break down as easily (agave, honey, brown sugar, stevia, etc.). Also consider using pre-ground oats or oat flour, unless you enjoy really oats-y muffins!
2. Add a little bit of water as you mix, if needed. Batter should be thick and sticky.
3. Scoop into muffin/cupcake baking pan, filling up all the way (they do not really rise). OR scoop onto a parchment-paper lined baking sheet to make cookies instead.
4. Bake until batter starts to set but hasn’t gotten too dark, about 14-16 minutes.
5. Remove from oven and allow to cool completely. Might still be sticky on the inside but all the ingredients are safe when eaten raw, so not to worry :)

Black Bean Protein Brownies/Fudge Squares

Ingredients
(makes about 8-12 brownies)

2 1/2 cups black beans, cooked (unsalted)
1/4 cup coconut oil
1/2 unsweetened cocoa powder
1 medium organic apple your choice, chopped and cored
2/3 scoops scoops protein powder (I used Vega chocolate)
10-15 pitted Medjool dates, soaked — soaking for a few hours is optional but it makes it softer and easier to blend. You can sub with 1/2-2/3 cup other sweetener of choice, but keep in mind when taste testing batter that some of the sweetness bakes off
1 Tbs pure vanilla extract
1/2 tsp ground sea salt
spices of choice
Optional add ins: 1/2 cup toasted pecans, 1/2 cup toasted walnuts, 1/2 cup sliced almonds

Directions:

1. Preheat oven to 350 degrees. Blend all ingredients except nuts in a food processor.
2. Pour batter into parchment-paper lined pan. You can use a casserole dish or a deeper pan — mine is about 9” deep and this made for thicker portions!
3. Bake for about 35-45 minutes (time will vary depending on your oven and the dish you use) or until knife comes out clean. NOTE: The knife might not come out totally clean because these are flourless and have a different texture than regular brownies. I personally prefer them a bit underdone and more on the fudge-side.
4. Let cool completely and eat up!

Enjoy!

Jeff and I are cooking up what I think will be an epic belated...

yifanluo — Fri, 15 Feb 2013 11:58:00 -0500

Jeff and I are cooking up what I think will be an epic belated Valentine’s Day dinner this, but being the sweetie that he is and knowing me all too well, he cut up an awesome assortment of beautiful fruit as a surprise for actual V-Day yesterday. I would be happing nomming away on fruit salad all day, but wanted to return the favor by baking something new to try that I thought he would enjoy. My friend Steph recently sent me a link to a potato chip cookie recipe she once made, so I decided to do a vegan spin on it. It’s admittedly not the healthiest of treats, but who can resist a mouthful of crunchy-savory mixed with chewy-sweet heaven??

The best part was that the cookies came out delicious despite a last-minute ingredient switch. I ran out of flour and used oats instead (in the ratio listed below). I suspect that these would be equally as good with either flour OR oats…meaning you could easily make them gluten free if you make sure your chocolate and potato chips are too :)

Chocolate-Dipped Potato Chip Oatmeal Cookies

Ingredients
(makes about 15 small cookies)

1 cup vegan margarine (Earth Balance is a favorite)
1/2 cup vegan sugar, plus extra 1/8-1/4 cup for dipping
1 teaspoon pure vanilla extract
1/4 teaspoon table salt
1/2 + 1 Tbs cup finely crushed potato chips (I used Trader Joe’s Salt & Pepper Ridge Cut chips and crushed them in a Ziploc bag. And yes, I have had pepper in certain desserts and really liked it!)
1/2 cup all-purpose flour*
1 1/2 cups rolled oats*
1/2 cup-1 cup dark chocolate chips or baking chocolate (optional—these cookies are really good sans chocolate too!)

* Can use either 2 cups flour or 2 cups oats or oat flour if preferred. Can also sub out half or all of the all-purpose flour for whole wheat baking flour!

Directions

1. Preheat oven to 350. Using a mixer or food processor, cream together margarine and 1/2 cup sugar.
2. Add in flour, oats, vanilla extract, 1/2 cup potato chips, and salt, and keep mixing until well combined and oats are finely chopped up. If you prefer cookies with a more distinctive oat texture, don’t mix as long.
3. Place the remaining sugar (1/8-1/4 cup) in a small bowl. Pull apart cookie dough and form into small balls, rolling in sugar until coated.
4. Place dough balls on a parchment-paper-line baking sheet (or Silpat) and flatten down with hand. Sprinkle some extra crushed potato chips on top of each cookie.
5. Bake until edges start to become golden but not brown, about 15 minutes.
6. Remove cookies from oven and let cool completely. While cookies are cooling, melt chocolate (if using) in a stove-pan double boiler, or in the microwave. If using the microwave, make sure you do it in small time increments and mix in between!
7. If desired, dip fully cooled cookies in chocolate mixture, or spread chocolate on top with a knife. Enjoy while they’re still ooey-gooey or after the chocolate sets!

Vegg Review up on Chic Vegan!

yifanluo — Tue, 12 Feb 2013 18:30:00 -0500

Check out my review of the Vegg, now up on Chic Vegan! Article copied below :)

Many vegans would probably agree that one of the many great things about a plant-based way of eating is being able to expand your taste and food horizons in a really unique way. Though the variety of grains, fruits, plants, and ethnic cuisines to try are seemingly limitless, sometimes nothing satisfies quite like an animal-free take on an old non-veg favorite.

In comes the Vegg, “The World’s First Vegan Egg Yolk,” a product that is helping satisfy egg lovers’ cravings everywhere without the cholesterol or cruelty often associated with consuming chickens’ eggs. Introduced to the market in early 2012, the Vegg proclaims the following mission statement on its Facebook page:

“To help put an end to the suffering of male and female chicks in industrialized egg production factory farms through competing with the industry by way of offering to the public a cruelty-free, ecologically sustainable zero cholesterol, gluten-free alternative to eggs.”

The company goes a step further by also donating 10% of all profits from Vegg sales to Compassion Over Killing, a non-profit organization that works to protect animals. Sounds lovely in theory, but what does this vegan egg yolk actually taste like? And what sorts of weird things and preservatives must one mix together to form something with a convincing yolk consistency?

A vegan broccoli quiche topped with Daiya and sundried tomatoes, made using the Vegg

To address the latter question, the Vegg’s ingredients list is actually quite short, and not at all full of strange, questionable things; it consists of fortified nutritional yeast (an all-natural and tasty deactivated yeast often used as a health supplement or delicious cheese substitute), sodium alginate, black salt (which gives it that sulfuric, “eggy” smell), and beta carotene. The only preparation involved with the Vegg, which comes in a powder form, is to add water and mix using a small food processor or blender. This step is vital, as it gives the mixture an instantly thick, yolky texture, which is sadly not achievable if mixed by hand.

Tasty savory French Toast made with the Vegg. It even has the same egg-like color! Recipe below.

As for the taste? Not only has it gotten enthusiastic approval from all the people whom I’ve shared it with, but it has turned me—someone who never really ate or was particularly fond of egg products—into a Vegg lover. Not just that, but a bonified, Licks-the-Stick-Blender-After-Blending-a-Batch-of-Vegg-Yolk lover. Needless to say, I highly recommend it! Below is a recipe for basic Vegg French Toast, like the one pictured above. The Vegg is available at select retailers in the U.S., Canada, Europe, Australia, and online. For meal ideas like the ones featured in this post (and many more!), visit the Vegg’s special recipe page and let your creativity take over from there!

Scrambled Tofu with Vegg, veggies, and toast. Adding a little Vegg gives the tofu scramble a nice hint of yolk taste, but adding more and using tofu with less moisture creates a VERY convincing vegan egg scramble! Versatile depending on your personal taste preferences.

Vegg Savory French Toast For Two
(inspired by a recipe originally featured on The Vegetarian Recipe Club)

Ingredients:
2 tsp Vegg flakes/powder
1/2 cup water
1/3 cup of unsweetened almond milk (or other milk alternative)
4-6 slices of bread
1-2 Tbs olive, grapeseed, or coconut oil (optional if using a non-stick pan–works both with and without, in my experience!)
salt*, pepper, and other seasonings to taste**

*I found that the flavors of the Vegg were strong enough, and additional salt was not necessary
**You may omit seasonings, or add cinnamon and other spices, to create French toast compatible with sweet toppings

Method:
1. Blend or process the Vegg flakes/powder together until smooth. Stir in milk and seasonings, and pour into a shallow bowl or baking dish (big enough to fit the bread slices)
2. Place the bread in dish and turn the slices over until covered and soaked with Vegg mixture.
3. Heat oil (if using) in pan for several seconds, and drop bread into pan. Lightly fry each piece of bread for several minutes, turning and pressing down with a spatula as needed until both sides are golden and Vegg starts to appear crispy.
4. Serve with your favorite toppings and breakfast sides!

Happy Tuesday everyone! Yesterday, I had a demo through Xercise...

yifanluo — Tue, 12 Feb 2013 17:32:00 -0500

Happy Tuesday everyone!

Yesterday, I had a demo through Xercise Lab at a private elementary school in San Jose. Two colleagues and I taught a Recess Lab—exercise designed as fun!—children’s fitness class to about forty 5th graders. It was quite the experience…fun but exhausting! Afterwards, we went to Loving Hut to refuel, and I remembered how much I love their Seven Seas rice. Here is my lunch from today, inspired by that very dish:

Yifan’s Seven Seas Lemon-infused Quinoa

Ingredients
(Makes 2-4 servings)

2 cups water*
1 Tbs brouillon or dehydrated broth*
1 cup quinoa (I used red quinoa)
4-5 cups packed kale, sliced into small pieces
juice from 1/2 lemon
2 sheets of nori or other seaweed
Additional seasonings as desired (ideas: 1 Tbs soyaki, garlic chunks, Mrs. Dash, sesame oil, etc.)

*can sub water and brouillon for vegetable-based broth, or do 1 cup water/1 cup broth

Directions

1. Bring water to a rapid boil. Turn heat down and add brouillon, followed by quinoa.
2. After about 10 minutes, when quinoa is almost ready but still somewhat firm, add in the kale leaves and let them steam.
3. After another 5-10 minutes, quinoa should be ready and kale leaves should be nice and green. Remove from heat and fluff with a fork, mixing in juice from lemon and additional seasoning.
4. When the dish has cooled off a bit more, break up the nori sheets into small pieces and mix them in.
5. Enjoy solo or with your favorite leftovers! I mixed in garlicky green beans and dal that I made earlier this week, and it was delicious.

Hi! I really liked your recipe for almond pulp cookies and I was really ready to pin it to my pinterest board to try later. But your beautiful photos can't be pinned for some reason. Just thought I would let you know!

yifanluo — Wed, 06 Feb 2013 13:14:25 -0500

Thanks for the heads up, and for the tumblr love! I figured out how to make the page itself sharable on other social media sites, but am not sure how to configure it so that the images themselves are Pinnable. If anyone has experience with this or can help me figure it out, please message me…would be much appreciated!

Happy National Pancake Day! (and early Mardi Gras)I decided to...

yifanluo — Tue, 05 Feb 2013 13:03:00 -0500

Happy National Pancake Day! (and early Mardi Gras)
I decided to surprise Jeff and make up my own pancake recipe for breakfast. Straight-up banana pancakes that are healthier than most, but not “weird uber healthy protein-y pancake lumps” like I tend to sometimes do ;) They came out so moist and yummy! Below is the recipe for you all to enjoy.

Yifan’s Banana Pancakes

Ingredients

1/2 cup whole wheat pastry flour
1/2 cup of oat flour (or whole oats)
1 Tbs baking powder
1 large banana, sliced
1-2 pitted dates, preferably soaked for a while to soften
2/3-3/4 cup unsweetened almond milk (2/3 if you prefer a thicker batter)
1 Tbs extra virgin olive oil
pinch of sea salt
handful of dark chocolate chips (optional - I made one large pancake with chips, the rest without)
oil spray for pan (optional)

Directions

1. If using oats instead of oat flour, put the oats in a food processor or grinder and mix into a flour. The finer it is, the more “traditional” the pancake texture will be. If you want more texture, don’t mix as much.
2. Place all ingredients except for chocolate chips (is using) in a food processor and mix. A good hand-blender and mixing bowl will also do.
3. Start heating up a pan on the stove. Spray with a thin layer of oil if using, though depending on the type of pan you have, you will probably not need this at all.
4. Scoop or pour batter into pan, being careful not to layer it too thick. As the batter starts to bubble and harden a bit around the edges, use a spatula to flip over. * If adding chocolate chips, put them in before you flip, pressing them down into the batter so they do not get stuck in the pan when flipped!
5. Once flipped, the other side of the pancakes will cook quickly. Remove them after about 30 sec-1 min if you like doughier pancakes, or let them sit a bit longer if you want them more golden.
6. In my opinion, these were really good plain! But feel free to top with fresh fruit, jam, butter substitute, maple syrup, or nut butter and enjoy!

Your recipes and food pictures are so PERFECT! Wow.

yifanluo — Mon, 14 Jan 2013 10:30:00 -0500

Thank you :D So glad you like!

(nice profile pic!)