Mike and I have developed a great filling, full of energy breakfast that we eat every day. This is the most anti-inflammatory, anti-cancer, nutrient rich meal on the planet and it's not expensive to make. It’s from ingredients you can find in any grocery store and make at home ahead of time. We each eat 1/2 cup of the Muesli and about a cup of Oat Milk each day, and we also add ground flax or chia seeds or hemp seeds to the cereal before adding the milk for an extra omega-3 boost. We also top the muesli with 1 cup of fresh or thawed frozen berries. We use a combination of sweet cherries, strawberries, blueberries, blackberries and pomegranate ariels. Here are the recipes:
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Super Homemade Muesli
8 cups dry rolled oats
1 oz. pecan pieces*
1 oz. walnut pieces*
4 oz. dried fruit such as raisins, goji berries, dates, currants or figs, cut into bite sized pieces if necessary
Put all ingredients into a large bowl or covered jar and stir or shake to mix thoroughly. May be stored at room temperature in a tightly sealed container.
*Substitute any raw nut/seed you like for the walnuts and/or pecans.
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Super Chocolate Oat Milk
1 cup dry quick cooking or rolled oats
1 teaspoon cinnamon
1 teaspoon vanilla
1/4 teaspoon cardamom
1/8 teaspoon powdered ginger
1/8 teaspoon nutmeg
1/4 cup cocoa powder
1/2 cup date syrup
3 cups filtered water
Put all ingredients into a blender and blend until smooth. Store in a tightly sealed container in the refrigerator for up to a week. Shake well before using.
Makes about 1 quart
Saturday, April 4, 2015
Saturday, March 14, 2015
Kim's Tofu-Cashew Mayonnaise
This recipe is the closest we've gotten to store bought vegan mayo in taste and texture. The great part about this recipe is that there is no added oil. The cashews and tofu make a smooth, creamy consistency and the chia seeds or the xanthan gum makes it thicker.
Xanthan gum can be purchased at health food stores and many larger grocery stores these days. Bob's Red Mill and others manufacture it and it's usually available in the baking goods section or buy it at online Amazon.com.
This recipe makes about 1 pint of mayo.
Ingredients
1 12 ounce package soft silken tofu
1/2 cup raw cashews (about 2 ounces)
3 tablespoons lemon juice
1 teaspoon Dijon mustard
1/8 teaspoon granulated onion powder
1 Tbsp. chia seeds (or 1/4 teaspoon xanthan gum), optional
1/4 teaspoon salt
pepper to taste
pepper to taste
Instructions
Drain water from tofu and place it and all other ingredients in a high-speed blender. Blend at highest speed until light and creamy, about 1 minute. Seal tightly and keep refrigerated. Stir before each use.
Sunday, December 22, 2013
Vegan Roasted Garlic Cashew Aioli
This is a great recipe to use as a mayonnaise substitute. It's rich, creamy and has a wonderful tangy flavor that is a perfect addition to your favorite sandwich or as a dip for veggies with less water added, and it makes a tasty salad dressing with more water added.
We always have roasted garlic on hand for various recipes such as this one and it's easy to roast a lot at one time especially if you can buy bags of peeled garlic. We buy peeled garlic cloves in a bag at Costco and roast a baking sheet full of them at once. Here's how we do it: line a baking pan with parchment paper, spread garlic out in a single layer, seal the parchment paper over the top and along edges, roast in a preheated 350 degrees F oven for about 15 minutes or until garlic starts to turn brown and becomes soft. Roasted garlic keeps in the refrigerator for 2 weeks.
Using a high speed blender such as a Vitamix will make this even creamier but a regular blender or food processor will work well too, though you'll probably need to blend for longer.
Makes about 2 cups
INGREDIENTS
1 heaped cup raw cashews
12 roasted garlic cloves
2 Tablespoons apple cider vinegar
2 Tablespoons lemon juice
4 teaspoons dijon mustard
1/3 cup soft silken tofu
1/4-1/2 cup water, more/less as needed
1/2 teaspoon salt, or to taste
DIRECTIONS
Blend cashews with roasted garlic, vinegar, juice, mustard and tofu until mixture begins to form a paste. Blend in water to achieve desired consistency. Blend in salt to taste. This will thicken somewhat as it spends time in the refrigerator.
For a fabulous variation add 1-2 teaspoons of chipotle powder or 1/2 teaspoon of canned chipotle pepper in adobo sauce, or to taste. Chipotle peppers are HOT so go easy on this unless you really like it spicy!
We always have roasted garlic on hand for various recipes such as this one and it's easy to roast a lot at one time especially if you can buy bags of peeled garlic. We buy peeled garlic cloves in a bag at Costco and roast a baking sheet full of them at once. Here's how we do it: line a baking pan with parchment paper, spread garlic out in a single layer, seal the parchment paper over the top and along edges, roast in a preheated 350 degrees F oven for about 15 minutes or until garlic starts to turn brown and becomes soft. Roasted garlic keeps in the refrigerator for 2 weeks.
Using a high speed blender such as a Vitamix will make this even creamier but a regular blender or food processor will work well too, though you'll probably need to blend for longer.
Makes about 2 cups
INGREDIENTS
1 heaped cup raw cashews
12 roasted garlic cloves
2 Tablespoons apple cider vinegar
2 Tablespoons lemon juice
4 teaspoons dijon mustard
1/3 cup soft silken tofu
1/4-1/2 cup water, more/less as needed
1/2 teaspoon salt, or to taste
DIRECTIONS
Blend cashews with roasted garlic, vinegar, juice, mustard and tofu until mixture begins to form a paste. Blend in water to achieve desired consistency. Blend in salt to taste. This will thicken somewhat as it spends time in the refrigerator.
For a fabulous variation add 1-2 teaspoons of chipotle powder or 1/2 teaspoon of canned chipotle pepper in adobo sauce, or to taste. Chipotle peppers are HOT so go easy on this unless you really like it spicy!
Wednesday, December 18, 2013
Our Experiences with Anti-Inflammatory Foods
Here's a discovery we made to help relieve Mike's lower back pain without medications or surgery:
If you or someone you know has serious lower back pain you may benefit from my experiences over the last 8 months. More and more studies are showing that long term inflammation may be the background cause of most of our major diseases and problems, my current experience has made me a believer.
This spring/summer I spent 5 months in the field holding a heavy camera in very difficult positions for long periods trying to photo tiny insects. My lower back took the toll and I developed chronic lower back pain. I tried everything I could find on the web from wearing a brace, to bed rest, to hot and/or cold packs, to focused exercises but nothing helped; my pain refused to heal and actually got worse. What's going on, I'm very healthy, BMI of 22, I eat a very strong and balanced vegan diet, exercise daily, and am generally fit and in good shape. I was stumped and decided to see a doctor.
Over the next 2 months I went to 4 different doctors, had X-rays, MRI's, was prescribed all sort of meds (some had such horrid side effects that I refused to take them), but never got any answers that made sense or helped the problem to heal. My pain remained chronic and got worse, I could hardly do anything but sit or lay down. Picking up just 5 pounds would cause sharp pain. The ONLY thing that helped was large doses anti-inflammatory drugs, mainly Ibuprofen, which can cause serious liver damage and I totally reject as a long term answer.
Next I decided to go see an orthopedic surgeon; he took one look at my X-ray and said I had DISH syndrome. He said it was a common syndrome that occurs in 15 to 25% of all species of mammal as they age (it's even found on skeletons of dinosaurs ). From a lifetime of use the ligaments that attach the muscles to the lower spine can become calcified and often become INFLAMED which causes the chronic pain. The surgeon said he also had the syndrome and had to take Ibuprofen several times a day to continue his practice and recommended I do the same.
Common sense told me there had to be a better way. Having studied nutrition for the last 2 years I knew most all conditions, syndromes, and diseases could be either prevented, reversed and eliminated, or at least diminished and controlled if you eat the correct balance of properly prepared whole plant foods. I'd eliminated my type 2 diabetes, stage 2 heart disease, arthritis, high blood PSI, and other problems by becoming a strict vegan 2 years ago so I knew the power of whole foods.
The DISH syndrome occurs naturally and can't be reversed, but the inflammation that causes the associated pain might be able to be eliminated by eating highly anti-inflammatory foods? Maybe I wasn't eating the proper balance of anti-inflammatory versus inflammatory foods?
It was worth a try so Kim and I did the research, developed a long list of best anti-inflammatory foods, and started working them into my diet. After about 6 days the chronic pain I'd had for the previous 8 months was all but gone, down about 95%! I can do most all the things I'd been unable to do and feel great! It was a remarkable turnaround.
The most important anti-inflammatory foods that I started including in my daily diet were large red onions, loads of roasted garlic and garlic powder, fresh ginger, cooked spinach, kale, and collards, cooked carrots, and baked sweet potato.
We buy bags of peeled garlic cloves at Costco, then roast them by pouring into a pan lined with enough parchment paper to hold the garlic in a single layer and still be able to seal the parchment paper over the top by folding the edges together. Roast in a 350 degree F oven until golden and soft, about 30-45 minutes, then store in a sealed container (we use mason jars) in the refrigerator, keeps for 2 weeks. Add to savory dishes and dressings.
Here's a table of anti-inflammatory foods, the higher the number, the more anti-inflammatory the food.
If you or someone you know has serious lower back pain you may benefit from my experiences over the last 8 months. More and more studies are showing that long term inflammation may be the background cause of most of our major diseases and problems, my current experience has made me a believer.
This spring/summer I spent 5 months in the field holding a heavy camera in very difficult positions for long periods trying to photo tiny insects. My lower back took the toll and I developed chronic lower back pain. I tried everything I could find on the web from wearing a brace, to bed rest, to hot and/or cold packs, to focused exercises but nothing helped; my pain refused to heal and actually got worse. What's going on, I'm very healthy, BMI of 22, I eat a very strong and balanced vegan diet, exercise daily, and am generally fit and in good shape. I was stumped and decided to see a doctor.
Over the next 2 months I went to 4 different doctors, had X-rays, MRI's, was prescribed all sort of meds (some had such horrid side effects that I refused to take them), but never got any answers that made sense or helped the problem to heal. My pain remained chronic and got worse, I could hardly do anything but sit or lay down. Picking up just 5 pounds would cause sharp pain. The ONLY thing that helped was large doses anti-inflammatory drugs, mainly Ibuprofen, which can cause serious liver damage and I totally reject as a long term answer.
Next I decided to go see an orthopedic surgeon; he took one look at my X-ray and said I had DISH syndrome. He said it was a common syndrome that occurs in 15 to 25% of all species of mammal as they age (it's even found on skeletons of dinosaurs ). From a lifetime of use the ligaments that attach the muscles to the lower spine can become calcified and often become INFLAMED which causes the chronic pain. The surgeon said he also had the syndrome and had to take Ibuprofen several times a day to continue his practice and recommended I do the same.
Common sense told me there had to be a better way. Having studied nutrition for the last 2 years I knew most all conditions, syndromes, and diseases could be either prevented, reversed and eliminated, or at least diminished and controlled if you eat the correct balance of properly prepared whole plant foods. I'd eliminated my type 2 diabetes, stage 2 heart disease, arthritis, high blood PSI, and other problems by becoming a strict vegan 2 years ago so I knew the power of whole foods.
The DISH syndrome occurs naturally and can't be reversed, but the inflammation that causes the associated pain might be able to be eliminated by eating highly anti-inflammatory foods? Maybe I wasn't eating the proper balance of anti-inflammatory versus inflammatory foods?
It was worth a try so Kim and I did the research, developed a long list of best anti-inflammatory foods, and started working them into my diet. After about 6 days the chronic pain I'd had for the previous 8 months was all but gone, down about 95%! I can do most all the things I'd been unable to do and feel great! It was a remarkable turnaround.
The most important anti-inflammatory foods that I started including in my daily diet were large red onions, loads of roasted garlic and garlic powder, fresh ginger, cooked spinach, kale, and collards, cooked carrots, and baked sweet potato.
We buy bags of peeled garlic cloves at Costco, then roast them by pouring into a pan lined with enough parchment paper to hold the garlic in a single layer and still be able to seal the parchment paper over the top by folding the edges together. Roast in a 350 degree F oven until golden and soft, about 30-45 minutes, then store in a sealed container (we use mason jars) in the refrigerator, keeps for 2 weeks. Add to savory dishes and dressings.
Here's a table of anti-inflammatory foods, the higher the number, the more anti-inflammatory the food.
| Chili pepper, jalapeno, raw | 1/4 cup | 825 |
| Garlic Powder | 1/2 Tsp | 468 |
| Ginger root, raw | 1 Tbsp | 387 |
| Onions, raw | 1/2 cup | 292 |
| Ginger, ground | 1/2 Tsp | 248 |
| Spinach, cooked | 1/2 cup | 224 |
| Garlic, raw | 1 Tbsp | 215 |
| Kale, raw | 1 cup | 213 |
| Sweet potato, baked | 1/2 cup | 189 |
| Mustard greens, cooked | 1/2 cup | 172 |
| Pumpkin, canned | 1/2 cup | 168 |
| Collards, cooked | 1/2 cup | 159 |
| Beet greens, cooked | 1/2 cup | 136 |
| Carrots, cooked | 1/2 cup | 130 |
| Kale, cooked | 1/2 cup | 112 |
| Carrots, raw | 1/2 cup | 98 |
| Squash, butternut, baked | 1/2 cup | 91 |
| Carrots, canned | 1/2 cup | 79 |
| Spinach raw | 1 cup | 74 |
| Lettuce, romaine | 1 cup | 69 |
| Broccoli, cooked | 1/2 cup | 60 |
| Avocado, fresh | 1/2 cup | 57 |
| Pecans, raw | 1/4 cup | 46 |
| Brussels sprouts, cooked | 1/2 cup | 40 |
| Asparagus, cooked | 1/2 cup | 38 |
| Asparagus, canned | 1/2 cup | 34 |
| Edamame, frozen | 1/2 cup | 32 |
| Broccoli, raw | 1/2 cup | 26 |
| Flaxseed, ground | 1/4 cup | 26 |
| Cabbage, green, cooked | 1/2 cup | 23 |
| Asparagus, raw | 1 cup | 21 |
| Cashews, raw | 1/4 cup | 20 |
| Parsley, fresh | 1 Tbsp | 20 |
| Kiwi, fresh | 1/2 cup | 17 |
| Lemon juice, fresh | 1/2 cup | 17 |
| Pistachios, dry-roasted | 1/4 cup | 16 |
| Strawberries, fresh | 1/2 cup | 14 |
| Cabbage, red, raw | 1/2 cup | 12 |
| Chia seeds | 1 ounce | 10 |
| Peanut butter, smooth | 2 Tbsp | 10 |
Wednesday, December 11, 2013
Creamy Cilantro Cashew Dressing
We've been experimenting with a creamy cilantro dressing recipe ever since we tasted the wonderful green dressing they serve at our local vegan restaurant, the fabulous Shine Cafe. It's been a fun and tasty challenge and though we've never really duplicated the dressing they serve, we've come up with a recipe that's pretty tasty.
This has cashews in it (plus you can add avocado if you want) so it's really satisfying and we use it on salads, over veggies (almost like gravy) and when it's thicker we dip raw veggies and toasted whole wheat pita triangles into it. We love it and we hope you'll like it too.
1 bunch of cilantro, roughly chopped
2 handfuls raw cashews (2 oz. total)
2 fresh peeled garlic cloves, or 4 cloves roasted garlic
1 package (12 ounces) shelf stable soft silken tofu (we like non-GMO Mori-Nu)
3 Tbsp. apple cider vinegar
2 Tbsp. fresh lime or lemon juice (lime's better for this but you can substitute lemon)
1 to 1-1/2 tsp. salt (optional, to taste)
1/2 tsp. dry mustard
1/8 tsp. white pepper
1/4-1/2 cup water
Directions:
Puree all ingredients in a blender or food processor until smooth. Taste and adjust seasonings if necessary. Adjust the amount of water you add to get the consistency you want (more water for salad dressing, less water for a dip).
Makes about a quart depending on how much water you add.
Variations (try adding one or more of these):
1 peeled deseeded avocado
1 small jalapeño pepper deseeded, inside ribs removed
1/4-1/2 tsp. chipotle pepper in adobo sauce (rinsed)
1/2-1 tsp. dried chipotle pepper powder before blending.
If you're into really spicy, by all means add more chipotle pepper.
This has cashews in it (plus you can add avocado if you want) so it's really satisfying and we use it on salads, over veggies (almost like gravy) and when it's thicker we dip raw veggies and toasted whole wheat pita triangles into it. We love it and we hope you'll like it too.
Creamy Cilantro Cashew Dressing
Ingredients:1 bunch of cilantro, roughly chopped
2 handfuls raw cashews (2 oz. total)
2 fresh peeled garlic cloves, or 4 cloves roasted garlic
1 package (12 ounces) shelf stable soft silken tofu (we like non-GMO Mori-Nu)
3 Tbsp. apple cider vinegar
2 Tbsp. fresh lime or lemon juice (lime's better for this but you can substitute lemon)
1 to 1-1/2 tsp. salt (optional, to taste)
1/2 tsp. dry mustard
1/8 tsp. white pepper
1/4-1/2 cup water
Directions:
Puree all ingredients in a blender or food processor until smooth. Taste and adjust seasonings if necessary. Adjust the amount of water you add to get the consistency you want (more water for salad dressing, less water for a dip).
Makes about a quart depending on how much water you add.
Variations (try adding one or more of these):
1 peeled deseeded avocado
1 small jalapeño pepper deseeded, inside ribs removed
1/4-1/2 tsp. chipotle pepper in adobo sauce (rinsed)
1/2-1 tsp. dried chipotle pepper powder before blending.
If you're into really spicy, by all means add more chipotle pepper.
Vegan Gypsies is now Strolling Vegans!
Our blog has a new name! The existing content is the same but we'll be adding more cooking tips, vegan recipes and living in a small space ideas. We're not really gypsies anymore since we don't travel much but we definitely walk every day, so we're more accurately described as "Strolling Vegans", hence the new name. Please bookmark the new address so you can keep up with our new additions!
Friday, October 11, 2013
Baba Ghanoush
Ingredients:
1 eggplant
1/4 cup lemon juice
1/4 cup sesame tahini
2 cloves garlic, minced
1 tsp. salt (or to taste)
pepper to taste
Directions:
Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
Cut eggplant in half longways and place it on the parchment covered baking sheet cut sides down. Roast for 30 minutes, or until soft. Remove from oven and scrape the flesh out into a bowl in order to allow it to cool a bit. Discard the skin.
Place the eggplant, lemon juice, tahini and garlic into a blender or food processor and puree until smooth. Season with salt and pepper to taste. Transfer to a serving bowl and refrigerate for 3 hours before serving to allow the flavors to meld (or eat it right away if you're hungry like I usually am).
Serve with cut up veggies and warm whole wheat pita bread cut into triangles for dipping.
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