Chinese UnChicken Salad

It looks like we're going to have a break in our Pacific Northwest heat wave today. Instead of reaching 106°, today's forecast is for a high temperature of just 95°. I'm not complaining. We don't have humidity here. At least not at the same time we have heat. But I still think it's too hot to cook, so I'll be making some kind of salad again tonight. Last night we enjoyed one of my husband's favorite dishes, a tasty Asian-inspired unchicken salad sandwich. Made with lightly fried tempeh, it's filling and nutritious. Of course, I used coconut oil to fry the tempeh, but if you don't want a coconutty overtone, you can use olive oil instead.

Ingredients:

1 Granny Smith apple, chopped into small pieces
3 celery stalks, chopped into small pieces
5 scallions, chopped
1/2 cup sliced raw almonds
1/2 cup dried cranberries
1 12-oz package tempeh, cut into small cubes
1 Tbs coconut oil
2 Tbs Vegenaise

1/4 cup rice vinegar
3 Tbs light soy sauce, tamari, or nama shoyu
1 Tbs ground black pepper
1 Tbs toasted sesame oil
1/4 tsp five-spice

Directions:

Heat oil in a large skillet and fry tempeh just until edges are golden-brown. Remove from heat, and let cool while preparing the other ingredients. Combine the apple, celery, scallions, almonds, and cranberries in a large bowl, and add Vegenaise to bind it together. Stir in fried tempeh.

Combine rice vinegar, soy sauce, pepper, toasted sesame oil, and five spice in a small glass jar with a tight-fitting lid. Shake vigorously to combine ingredients well. Pour 3 or more of dressing over the salad, depending on how spicy you'd like it. Serve salad in bowls, as a sandwich on toast, or open-faced as pictured above. Store remaining dressing in refrigerator for use in salads or stir-fries, for up to 1 week. Makes 4-6 servings.

Coconut Milk Creamer? Did I Read That Right?

The good folks at Turtle Mountain are really taking this whole coconut thing very seriously, and as a die-hard coconut lover, I couldn't be happier. First there was Purely Decadent Made With Coconut Milk Ice Cream...


Then So Delicious Coconut Milk Yogurt ...


And So Delicious Mini Ice Cream Sandwiches and Bars ...


Not to mention my favorite milk substitute of all time, So Delicious Coconut Milk Beverages ...


And then ... So Delicious Coconut Milk Kefir ...


And now, I can't believe my eyes, but I just spotted a Tweet that mentioned a Coconut Milk Creamer! All it said was, "Did I hear somebody say Coconut Milk Creamer?" My heart be still ... What a teaser! I can't wait! And I can't help but wonder what's next? Coconut milk whipped cream??? In the meantime, head on over to their website and download a free product coupon for $1.00 off your favorite Purely Decadent or So Delicious frozen or refrigerated item. I just did!

Refreshing Summer Salad with Orange-Cashew Dressing

It's simply too hot to cook! So last night we enjoyed a large salad supper that was both filling and satisfying. To make your own, start with your favorite salad ingredients. I used romaine lettuce, sliced cucumber, grape tomatoes, shredded carrots, chopped sun-dried tomatoes, and sliced white nectarines. To make the dressing, take a handful of raw cashews, grind them in a blender to a fine powder, scrape down the sides of the blender, add 1 cup of freshly squeezed orange juice, blend, and pour over salad.

The Great American UnTuna Salad

Worthington Foods used to make a wonderful frozen fake tuna called Tuno. It made believers out of a lot of vegans and fooled quite a few omnivores. The first time I tasted it at a health food store, I spit it out, because I was sure the staff person had mistakenly given me real tuna fish. He walked me back to the freezer and showed me the roll of Frozen Tuno. I was sold! I brought some home that day, made a tuna salad sandwich with it, and still couldn't believe it wasn't real tuna. But a short time later, Worthington started making Tuno in a can. I don't know how a company could steer so far away from dead-on to driving headlong off a cliff. The Tuno in a can smelled and tasted like dog food to me. I've never met anyone who thought otherwise.

Since Worthington stopped making frozen Tuno some years ago, I've missed reliving the fond childhood memories of eating tuna salad sandwiches with a glass of chocolate milk. There are other substitutes, but none seemed to come as close to the flavor and texture of real tuna as frozen Tuno. For awhile, I started making untuna salad with garbanzo beans. That was pretty good, but frozen and thawed tofu seems to work better for me. It's definitely chewier, and my husband also thinks it tastes better than the garbanzo bean mixture. So here's my simple recipe for an untuna salad. Please let me know what you think.

Ingredients:

1 block firm tofu, frozen, then thawed and pressed
2 stalks celery, diced
1 Tbs pickle relish
1/2 cup Vegenaise
1 Tbs soy sauce
1 Tbs lemon juice
1/2 tsp kelp powder
1/2 tsp nori flakes
1/4 tsp black pepper

Directions:

Crumble the tofu with your fingers into a medium bowl. Mix in the celery and relish.

In a separate small bowl or large glass measuring cup, whisk together the Veganaise, soy sauce, lemon juice, kelp powder, nori flakes, and pepper. Pour this mixture into the tofu mixture and mix to combine.

Serve chilled on toast with lettuce and tomato.

Blueberry-Mango Cobbler

It's been quite hot here for the past few days, and my fruit is ripening quickly on the vine and on the table. I picked about four cups worth of blueberries this morning, and I had three very large juicy mangoes quickly passing their peak. So I decided it was time to bake something with them. A cobbler seemed like just the thing, especially since I had some vanilla ice cream in the freezer beckoning to be eaten. The cinnamon and ginger in this recipe add a nice little zing to all that juicy fruit!


Ingredients for the filling:

3 cups sliced peeled mangoes
2 cups blueberries
1 tablespoon fresh lemon juice
1/3 cup evaporated cane crystals
2 teaspoons cornstarch
2 teaspoons ground 
cinnamon
1/2 teaspoon ground ginger  

For the topping:

1/2 cup all-purpose flour 
4 tablespoons evaporated cane crystals, divided
1/2 teaspoon baking powder
1/2 teaspoon ground ginger
1/2 teaspoon ground cinnamon, divided
1/4 teaspoon baking soda
pinch of salt
1/3 cup So Delicious coconut milk beverage mixed with 1/4 tsp apple cider vinegar

Preparation:

Preheat oven to 350°F. Mix coconut milk beverage with apple cider vinegar and set aside to curdle.

Mix the mangoes, blueberries, and lemon juice in a large bowl. In a separate small bowl, mix the sugar, cornstarch, cinnamon, and ginger together. Sprinkle the sugar mix over the fruit, and toss to coat well. Spoon into an 11x7-inch baking dish greased with a little coconut oil.

For the topping, mix the flour, baking powder, ginger, baking soda, salt, 1/4 teaspoon of the cinnamon and 3 tablespoons of the sugar in a large bowl. Add the milk mixture and mix well. Drop dough by rounded tablespoonfuls into 6 portions onto fruit mixture. Mix remaining 1 tablespoon sugar and 1/4 teaspoon cinnamon and sprinkle over topping.

Bake for 35 to 40 minutes or until fruit is bubbly and topping is browned. Serve warm, à la mode with Purely Decadent Made with Coconut Milk vanilla bean ice cream or with a dollop of Soyatoo Whipped Topping. Makes 6 servings.

Perfectly Simple Salsa Fresca

I love assembling the fresh, wholesome ingredients for salsa and guacamole.


Do you remember the Seinfeld episode where Jerry and George are at Monks Coffee Shop trying to come up with ideas for a new TV show to pitch to NBC? Somehow, the subject of salsa comes up.


It's impossible for me not to think of this clip whenever I'm making or eating salsa. And so it was, when I prepared JJ's Favorite Yam and Black Bean Burritos from the book The Gluten-Free Vegan by Susan O'Brien along with my fresh guacamole and salsa.


In an earlier post, I shared my recipe for the simple-to-prepare and delicious guacamole pictured above. Here I share a quick and easy recipe for the refreshing salsa fresca pictured alongside.

Ingredients:

3 large tomatoes, chopped
1/2 medium onion, finely chopped
1 clove garlic, finely minced
1 Serrano or jalapeño pepper, finely chopped
3 tablespoons cilantro, chopped
Juice of 1 lime
1/8 teaspoon oregano, finely crushed
1/8 teaspoon salt
1/8 teaspoon pepper

Directions:

Combine all of the ingredients in a serving bowl. Serve immediately or refrigerate and serve within 4 or 5 hours. Makes 4 cups.

Coconut Milk Kefir Smoothie

It may just be my imagination, but I swear that I feel much more energized throughout the day when I have a tall glass of dairy-free gluten-free coconut milk kefir for breakfast. And now that the new So Delicious Coconut Milk Kefir is popping up on store shelves from coast to coast, I thought it would be a great time to share my coconut milk kefir smoothie recipe.

Ingredients:

2 cups So Delicious Coconut Milk Kefir (I used vanilla)
5 small bananas (or 3 large ones)
2-3 cups fresh or frozen berries (I used half fresh/half frozen raspberries)

Directions:

Blend all together for 30 seconds, and pour into tall glasses. Makes 3-4 servings.

Lemon Poppy Seed Muffins

I'm officially convinced that there's nothing you can't do with So Delicious Coconut Milk Beverages. The original recipe for these tasty little muffins from Vegan Brunch called for soy or rice milk, but I substituted the coconut milk beverage, and they tasted fabulous.

They were also the perfect vehicle for the berry lovely blackberry lavender preserves I purchased at Wild Rain Farm during our trip to the Oregon Lavender Festival yesterday.


Here's a view from Wild Rain, where I learned a great deal about choosing the best culinary lavender and was treated to a refreshing glass of lavender lemonade.


Ingredients:

2 cups all-purpose flour
2/3 cup sugar
1 Tbs baking powder
5 tsp poppy seeds
1/2 tsp salt

3/4 cup So Delicious Vanilla Coconut Milk Beverage
1/4 cup freshly squeezed lemon juice
1/2 cup canola oil
2 Tbs lemon zest
2 tsp vanilla extract

Preheat oven to 375°F, and lightly grease a muffin tin. In a large mixing bowl, combine first five ingredients Make a well in the center and add all of the wet ingredients. Mix until all dry ingredients are moistened.

Fill the muffin tin 3/4 full and bake for 23-27 minutes, until muffins are lightly browned on top and a toothpick inserted in center comes out clean. When cool enough to handle, transfer to a cooling rack to cool completely.

A Brand New Must-Have Recipe Book: The 30 Minute Vegan by Mark Reinfeld and Jennifer Murray

So many vegan cookbooks, so little time. But as soon as I heard the title, The 30 Minute Vegan, I fell in love with it. As with any great page-turner, I settled into a comfy chair and read through it from cover to cover. Every recipe beckoned to me, and just reading through the ingredients, I knew that these were going to be some very impressive dishes. Discovering a book filled with 175 mouth-watering recipes that could be made in 30 minutes or less was like a dream. If it really turned out to be true that I could prepare great-tasting, satisfying, hearty vegan meals in much less time than I was accustomed to spending in the kitchen, then The 30 Minute Vegan would truly be a godsend.

But where to begin? Because I happened to have some nice, juicy ripe mangos on hand, I started with the Live Mango Gazpacho Soup. While most gourmet raw food dishes are time consuming (all that soaking, chopping, dehydrating, etc.), and high in fat from nuts, seeds, and avocado, this delightful little soup turned out to be a wonderful surprise! It's actually simple to prepare and made for a sensational low-fat summertime dish. As I have a garden full of mint, I substituted it for the cilantro called for in the recipe, and it blended quite nicely with the lime juice and mangos. That's one of the things I love about The 30 Minute Vegan: Unlike most other cookbooks, the way the recipes are presented, you are actually encouraged and inspired to add your own culinary creativity. I loved that feeling of freedom! I wasn't afraid to experiment on the first go-round with any recipe. The authors made me feel like I couldn't mess it up.


The Monk Bowl's, "Zen simplicity," as it is described in the book, is also co-author Mark Reinfeld's favorite meal to prepare. So I couldn't resist trying such an enlightened and inspired recipe. It's made with quinoa, which is noted for containing more high-quality protein than any other grain. I love it's lighter-than-brown-rice consistency, although this dish would be wonderful with any kind of rice, too. I chose to use roasted tempeh instead of tofu, (one of the suggested variations on this recipe), and added sliced red bell pepper and edamame to the mix of broccoli, carrots, and cauliflower. Served with nutritional yeast, soy sauce, flax seed oil, and a sprinkling of toasted sesame seeds, the lightly-steamed veggies and fluffy quinoa made for a hearty and satisfying meal. I think that the next time I make this dish, I'll try it with the peanut sauce suggested as another variation of this recipe.


I was very excited to see that a simplified version of the prize-winning recipe from last year's Most Remarkable Vegan Recipe Contest was thoughtfully included in The 30 Minute Vegan. Live Un-Stir-Fry with Cauliflower Rice was as fun to prepare as it was vibrantly eye-appealing and palate-pleasing. The cauliflower "rice" really fooled my taste buds, and the spicy vegetable dressing had just the right balance of sweetness and piquancy. Warning: Don't click on the photo below, unless you are ready to arouse your appetite.


Extremely helpful sidebars are peppered throughout the book: "Quicker and Easier," "Tips and Tricks," "Superfoods for Health," and "If You Have More Time" enhance the value of this book a thousandfold. As do the opening chapters, "Getting Started" and "Preparation Basics," which includes grain and dried bean cooking charts. It's wonderful to have all of this information in one place!

Since I feel the need to get my hands on a copy of every vegan cookbook that comes along, I have a stack of them collecting dust on my bookshelf. But like the authors' earlier books, Vegan World Fusion Cuisine and The Complete Idiot's Guide to Eating Raw, The 30 Minute Vegan has found a permanent home in my kitchen, where its pages will quickly become worn, torn, and stained. And I haven't even begun to scratch the surface of this book. Can you say Chocolate Ganache Pie?

Prelude to a Fireworks Display

I know I said that I don't often include fake meats in our meal planning, (and I really don't), but I wanted to keep things simple last night while all of our neighbors were out in their backyards barbecuing. So I whipped up some creamy coleslaw, baked a batch of spicy fries, grilled a couple of sweet onions in coconut oil, toasted a few buns, opened a can of Bush's Best Vegetarian Baked Beans, and threw some Amy's Texas Veggie Burgers on the grill. Voila! A hearty summertime meal in less than 45 minutes.

It's Friday Night: Time for Thai Food!

My husband and I indulge in the little luxury of dining out every Friday night at Manola's, our favorite local Thai eatery. Beginning on Wednesday, I really start looking forward to these delicious mini-excursions. By Friday morning the anticipation has peaked so high that it's the first thing I think of when I wake up. I adore their Vegetable Red Curry and Vegetarian Pad Thai (without the eggs, of course.) But Manola's Peanut Sauce Curry with Tofu is out of this world! Imagine angel hair pasta topped with crispy carrots, cabbage, and broccoli along with strips of deep-fried tofu in a creamy rich peanut-coconut milk curry sauce. It was so exceptional tonight, I just had to share it with my readers. Well, not my meal per se, but at least a nice snapshot.

Spicy Potato and Soy Tacos with Guacamole

Prepackaged meat substitutes are a wonderful transitional food and can really satisfy the appetites of new vegetarians and omnivores alike. Unfortunately, they are often loaded with oil and salt and are highly processed, so are not what I would call a super "healthy" food choice. I rarely use them at our house, but this taco filling is so tasty, that I will include this dish in our family's dinner rotation every few weeks or so. They're always a big hit.

Ingredients:

1 large russet potato, peeled and diced small
1 large onion diced and divided
1 16-oz can diced tomatoes
1 clove garlic, minced
1 package El Burrito Soy Taco filling
chipotle chilé pepper, salt, and ground pepper to taste
blue or yellow corn taco shells, salsa, lettuce and tomato, and avocado for topping

Directions:

In a large saucepan, heat about a tablespoon of olive oil. Add potatoes and half the diced onion and cook until lightly browned. Season with chipotle, salt, and pepper, add about 2/3 can of diced tomatoes, and put a lid on the pan. Continue cooking for about 8-10 minutes.

In the meantime, in another pan cook the garlic and other half of the diced onion until almost soft. Add the Soy Taco filling to the pan. Don't worry if you can't find El Burrito brand. You can substitute any other brand, like Yves, or create your own by using any vegan ground meat alternative and adding a few seasonings like cumin, garlic powder, and even a pinch of cocoa powder. Continue cooking over medium heat until all ingredients are hot and browned all over. Season with extra salt and pepper if needed.

When the potatoes are tender, add the potato mixture into the pan of onions and garlic, and stir all ingredients to combine. Remove from heat.

Spoon mixture onto warmed corn tortillas and top with homemade salsa, lettuce, tomato, and avocado or guacamole.

Makes 10-12 tacos.

Easy Guacamole

Ingredients:

2 large, ripe avocados, seeded and scooped out
2 tbs fresh cilantro, minced (optional)
1 tbs freshly squeezed lemon or lime juice
1/8 tsp chipotle chile powder, or 1/4 tsp red chile pepper
Salt and black pepper to taste
1 large tomato, chopped

Directions:

Using a fork, mash the avocado. Add the cilantro (if using), lime or lemon, chile, salt and pepper, and mash some more. Add the tomatoes when ready to serve.

Strawberry Coconut Milk Kefir

Yesterday I enjoyed a yummy green smoothie. Since I was able to get my hands on some of the new So Delicious Coconut Milk Kefir, I thought that this morning I'd give the strawberry flavor a try. I never had dairy kefir, so I had no basis of comparison. But the coconut milk kefir was creamy and delicious, and reminded me of the Dannon strawberry yogurt I used to eat by the bucketful as a kid. You remember—the kind in the waxy little containers with the fruit on the bottom that you had to scoop up and mix in with the yogurt. And I felt really good starting my day with this new dairy-free beverage, because it contains 10 live active cultures that are reported to have a myriad of health benefits. Salud!

Good Morning Green Smoothie

I'm always looking for delicious new ways to include dark leafy greens into our meals. This colorful green smoothie is a delightfully simple way to start the day.

Ingredients:

2 kale leaves
5 med bananas
2 medjool dates, pitted
2 cups water

Place all together in blender, and mix for about 40 seconds, just until well blended. Makes 2 large servings.

Summer's Here and the Time is Ripe for Berries!

During our long, dreary Pacific Northwest winters, I often find myself dreaming of summer. Long, warm sunny days, and an explosion of blueberries, raspberries, blackberries, and strawberries in my garden. If I could choose my own food groups, berries would be my favorite, followed by coconut (and anything made with coconut), and then a toss-up between Thai and Indian curries.

So now, that summer is here, and the strawberries are peaking and the blueberries are just beginning to ripen, I decided to make this lovely Almond Strawberry Spinach Salad from the book, ExtraVeganza by Laura Matthias. With sliced pears and a sassy and sweet poppyseed dressing, it's a sublime summertime salad. I tweaked the recipe just a bit by also adding in some succulent blueberries.



For the main course, I made Pizza Bombay from the book, Vegan Planet, a tried and true collection of delightful vegan recipes. I can always pick up this book and find something new and wonderful that I haven't made before.

With spinach, lentils, onions, a hint of sugar, and just the right amount of yellow curry, sweet and spicy flavors blend together to create a perfect balance. This pizza is so filling, I was content to eat just one slice.



With all those berries, I had to make something wonderful for dessert! So using ingredients from both my first and second favorite food groups, I created a simple but delicious dairy-free ice cream sundae. It's layered with mounds of Purely Decadent Coconut Milk ice cream (coconut flavor), fresh blueberries, and a syrupy-sweet strawberry sauce.

Carrot 'n Potato Swiss Chard Curry

Some of you may have noticed my love affair with chard. In the realm of dark leafy green vegetables, it rates only second to Russian kale on my list of favorites. This subtly sweet tomato-based curry uses relatively few ingredients, and can be whipped up in about the same amount of time it takes to make the pilau rice that makes the perfect accompaniment.

Ingredients:

3 medium red potatoes, unpeeled, scrubbed, and cut into 1-inch pieces
2 large carrots, cut into 1/4" rounds
1 Tablespoon coconut oil
2 Tablespoons evaporated cane crystals
2 teaspoons ground cumin
1/2 teaspoon salt
1/2 teaspoon cayenne pepper
3 cups Swiss chard, coarsely chopped
1 14.5-oz. can diced tomatoes

Preparation:

Place potatoes and carrots in a large saucepan, and cover completely with water. Bring to a boil, and boil for 4-6 minutes, until crisp-tender. Heat oil in a large skillet over medium heat until hot. Add potatoes, carrots, sugar, cumin, salt, and cayenne pepper. Cook for 2-3 minutes. Stir in tomatoes and Swiss chard. Cover and simmer for 4-6 minutes or until Swiss chard is tender-crisp. Serves 4.

Pilau

Ingredients:

1 1/2 cups basmati rice
1 tablespoon Earth Balance spread or coconut oil
4 whole cloves
1 small cinnamon stick
4 cardamom pods, bruised
1 teaspoon cumin seeds
1/2 teaspoon ground turmeric
1 teaspoon salt
3 1/4 cups hot water

Preparation:

Wash the rice well and leave to soak in cold water for 30 minutes, then drain well. Heat the Earth Balance in a heavy saucepan, and fry the cloves, cinnamon, cardamom pods, and cumin seeds, for 1 minute. Add turmeric and rice, and stir over medium heat for about 3 minutes. Add salt and hot water, bring quickly to a boil, then turn heat very low. Cover with a well-fitting lid and cook for 20-25 minutes without lifting lid or stirring. Uncover at end of cooking time to allow steam to escape for about 3 minutes. Remove whole spices, lightly fluff rice, and serve hot with vegetable currie. Serves 4.

Coconut Oil: Is it Really Nature's Miracle? An Interview with Bruce Fife, N.D.

My interest in the nutritional benefits of coconut oil was aroused by the influx of tantalizing new products containing coconut that have recently popped up on store shelves. I got my hands on the book, Coconut Cures by Bruce Fife, N.D., who also authored several other books on the health benefits of coconut oil, and then asked him to shed a bit more light on the subject for me.

GD: When did you first become interested in studying the health benefits of coconut oil?

BF: Several years ago I was in a meeting with a group of nutritionists when one member of the group stated that coconut oil was one of the “good” fats and did not cause heart disease. This was in the late 1990s, and it was the first time I had ever heard this. Up until then, everything I had heard or read claimed that coconut oil was a saturated fat and should be avoided. This nutritionist backed up her statement and cited several studies showing the benefits of coconut oil. This was so contrary to what I had been led to believe that I was intrigued and felt compelled to learn more. I wanted to know if coconut oil was a "bad" fat or a "good" fat or something in between.

GD: So what did your research uncover about the health benefits of coconut oil? Was there an "Ah-hah!" moment?

BF: I began looking for information about coconut oil, but at the time there wasn’t much written about it. The only information I found said that “coconut oil is a saturated fat and causes heart disease.” I read that statement everywhere, but none of the authors ever backed it up with any facts, figures, or citations to medical studies. It became obvious to me that nobody really knew anything about coconut oil. They were just badmouthing it, because they believed all saturated fats were bad, and therefore, coconut oil must be bad, too. I figured the only way to learn the truth about coconut oil was to search the medical journals and see what researchers were learning about it. I looked up every medical study I could find on coconut and coconut oil. There were hundreds of studies. What I found shocked me. Study after study showed nutritional and medical benefits of the oil. In fact, I couldn’t find any that demonstrated any negative effects. And contrary to popular belief, the evidence I found indicated that coconut oil not only did not cause heart disease, but protected against it.

GD: That's quite astounding. Apparently, not all saturated fats are created equal.

BF: Precisely.

GD: Common wisdom (or lack thereof), tells us that consuming a diet high in any kind of fat makes us fatter. Yet in your book, Eat Fat Look Thin you describe how people can enjoy full-fat foods, and still lose weight. Could you briefly explain how eating coconut oil actually stimulates metabolism and assists in weight loss?

BF: There are three main reasons why coconut oil can help people lose excess weight. 1) Coconut actually has fewer calories than any other fat. So by eating coconut oil in place of other fats you are reducing your calorie intake. 2) Coconut oil has an amazing ability to satisfy hunger. So when it is in food you become satisfied sooner and remain satisfied longer between meals, so you tend to eat less food and consume fewer calories. 3) Coconut oil is metabolized differently from other dietary fats. It is metabolized more like a carbohydrate than a fat. The body uses coconut oil for energy rather than for storage. So when coconut oil is eaten it boosts energy and actually shifts metabolism into a higher gear. So you burn off calories at an accelerated rate. Studies show this rise in metabolism after eating coconut oil lasts for 24 hours. So for 24 hours your energy level is higher, and you are burning more calories.

GD: I enjoy using coconut oil in cooking and baking. It gives foods exquisite flavor and makes them very aromatic. I noticed one or two recipes in your book, Coconut Cures, which include heated coconut oil. Does heating coconut oil destroy its benefits? Or worse, can it cause toxicity, as with some heated vegetable oils?

BF: Coconut oil is an excellent cooking oil, because it is very heat stable. Most other vegetable oils degrade too quickly when heated and form health-destroying free radicals. Coconut can withstand the heat used in cooking and therefore does not create these toxic byproducts.

GD: More and more packaged foods containing coconut have started appearing on grocery store shelves . Products such as energy bars, beverages, ice cream, and even yogurt. Labels contain statements such as, "great source of MCFAs." Do individuals consuming these products get any of the nutritional benefits of coconut oil?

BF: Coconut oil is considered a “functional food." That is, it provides health benefits beyond its vitamin and mineral content. Coconut oil gets much of its nutritional and medicinal properties from the unique fatty acids that make up the oil. These fat molecules are called medium chain fatty acids (MCFAs). Coconut oil is nature’s richest source of MCFA. The next best source is human breast milk. MCFAs have many health benefits associated with them. This is one of the reasons why nature puts them in breast milk. Products that contain MCFAs derived from coconut oil can offer many of the same health benefits as coconut oil.

GD: In your book, Coconut Cures, you include a list of uses for coconut oil as a prevention and treatment for a myriad of health conditions. Can you tell us a little about some of the health conditions you have personally observed improve (in yourself or others) as a result of consuming or topically applying coconut oil?

BF: I have personally seen many health problems completely cured or significantly improved with the use of coconut oil. All types of skin conditions have improved. Acne is one. Skin fungus is another. It also speeds the healing of injuries such as cuts and burns. The only medication I use on my skin now is coconut oil, because it works better than any other drug or natural remedy I’ve ever used. Coconut oil can clear up urinary tract infections within a couple of days. It works best when started as soon as symptoms are noticeable. Coconut oil helps balance blood sugar and is helping many diabetics keep blood sugar under control. It also improves circulation and oxygen delivery of the blood. In diabetics who have lost feeling in their legs due to a lack of circulation, coconut oil restores circulation and feeling returns within weeks. I don’t know of any drug or herb that can reverse and control diabetic symptoms as well as coconut oil. I know people who have used the oil successfully as a treatment for cancer. I know of documented cases of Alzheimer’s disease that are in remission from simply using coconut oil. I know of AIDS patients who have used coconut oil to manage that disease. I could actually go on and on.

GD: It's astounding to learn that something as pure and natural as coconut oil could offer so many health and nutritional benefits. While some people may be skeptical that something so simple could be so effective in treating such a wide array of ailments, one thing is certain: Unlike pharmaceutical interventions, the use of coconut oil will not cause harm. I sincerely believe that people have nothing to lose and everything to gain by using coconut oil. Cooking with coconut oil and exploring the many new delicious products made from coconut has certainly made my life more healthful, fragrant, and delicious! Thank you very much for taking the time to educate me about coconut's many health benefits, Dr. Fife. It does seem like coconut oil truly is nature's miracle.

If you'd like to learn more about the many benefits of coconut oil, I recommend Dr. Fife's book, Coconut Cures. To see all of his books on coconut oil and other health topics, visit: http://piccadillybooks.com. Or you can visit his website, http://coconutresearchcenter.org where you'll find articles, studies, resources, the latest news, a chat group, and much more.

Berry Creamy Dairy-Free Yogurt Parfaits

# 4 6-ounce containers of So Delicious Dairy Free Vanilla Coconut Milk or Soy Yogurt
# 1/2 cup fresh blueberries
# 1/2 cup fresh blackberries
# 1/2 cup fresh strawberries
# 1/2 cup fresh raspberries
# 1/2 cup granola

Divide yogurt into 4 large dessert glasses or clear dessert bowls. Top with assorted berries and sprinkle with granola.

Chocolate Milk from Heaven

Coconut, chocolate ... does it get any better? I'm never buying bottled chocolate syrup or pre-packaged chocolate soy milk again. I mixed some home-made chocolate syrup with original flavor So Delicious Coconut Milk Beverage, and came up with the best-tasting chocolate milk I've ever had! I can't wait to drink this along with an "untuna" salad sandwich!

Dairy-Free Chocolate Syrup

Makes 2 cups

Ingredients

* 1/2 cup cocoa powder
* 1 cup water
* 2 cups evaporated cane crystals
* 1/8 teaspoon salt
* 1/4 teaspoon vanilla

Directions

1. Mix cocoa and water in saucepan, stir to dissolve cocoa, heat to blend the cocoa and water.
2. Add sugar, stir to dissolve.
3. Boil for 3 minutes.
4. Add salt and vanilla.
5. Pour into pint jar and keep refrigerated.

Give Peas (and Vegan Spinach Lasagna) a Chance

I'd like to dispel the myth once and for all, that being vegan is about deprivation. Anyone who knows me can tell you that I LOVE to eat. While I'm eating breakfast, I'm already thinking about what I'll be having for dinner. Given the choice between great sex and a decent meal, I'll always pick the food, unless of course, there's some way to combine the two activities. That's why I would never choose a diet that in any way short changes my taste buds. Since I became vegan, I have enjoyed a much greater variety of tastes and textures than I ever dreamed possible as an omnivore.

However, I fully understand anyone's reluctance to believe that this could be true. Since earliest childhood, we have been conditioned to regard eating vegetables as punishment so that we can be rewarded with foods that are really bad for us. Remember your mother's incessant refrain? Eat your spinach (corn, brussel sprouts, whatever) and then you can have your ice cream. If you're an unfortunate soul like me, as a child, you only ate vegetables that came out of a can, so you know that being forced to eat that stuff truly was a form of torture. Just thinking about those pale, soggy, overcooked peas, carrots, and lima beans still makes me want to gag. What child in her right mind wouldn't rather consume milk from a cow disguised in the form of a creamy, sweet, frozen dessert?

But I'll never forget the first time I tasted a real vegetable. I was ten-years-old and had been invited to a friend's house for dinner. Lying there right next to the meatloaf and mashed potatoes, was this strange-looking bright green stuff. I remember cautiously bringing the first bite to my lips and furtively fondling the tender florets of gently steamed broccoli with the tip of my tongue. The crunchy taste and texture seemed wonderfully exotic to me. I ran home that night excited to share this amazing new food discovery with my mother. "Mom, you gotta make broccoli, you gotta make some broccoli!" I cried. But once my mother learned that she couldn't buy broccoli in a can, that was the end of any hope of ever of eating this delightful new food at our house. I don't think I ate broccoli again until I was old enough to vote.

Let me assure you that even if you don't like broccoli, a diet that is completely free of all animal products is not about limitation or deprivation. It's a virtual gastronomic celebration.

You want convenience? I wrote the book on veg*an convenience foods. (Seriously, it's called, So Now, What Do I Eat?) Have you ever tried Rising Moon Organics' Vegan Butternut Squash Ravioli, or how about Turtle Mountain's Mint Chip ice cream made from coconut milk? You will think you've died and gone to vegan heaven.

And if you're feeling truly ambitious, try this undeniably delicious recipe for Tofu-Spinach Lasagna. If the tofu filling doesn't taste a lot like real ricotta cheese, then I'll eat my grass skirt. This favorite dish has made converts out of quite a few disbelievers. Try it, and let me know what you think.

YOU WONT BELIEVE ITS TOFU & SPINACH LASAGNA

1/2 lb. lasagna noodles
3 10-oz. packages frozen chopped spinach, thawed
1 lb. soft tofu, patted dry
1 lb. firm tofu, patted dry
1 Tbsp. maple syrup
1/4 cup So Delicious Coconut Milk (Original or Unsweetened)
1/2 tsp. garlic powder
2 Tbsp. lemon juice
3 tsp. basil
2 tsp. salt
6 cups homemade tomato sauce or 1 48 oz. commercial sauce
1 pkg. Vegan Gourmet or Daiya Mozzarella, shredded (optional)

Preheat oven to 350 degrees F. Prepare lasagna noodles according to package directions. Drain carefully and set aside. Squeeze the spinach as dry as possible and set aside. Place the tofu, maple syrup, soymilk, garlic powder, lemon juice, basil, and salt in a food processor or blender and blend until smooth. Cover the bottom of a 9"x13" baking dish with a thin layer of tomato sauce, then a layer of noodles. Follow that with a layer of half the tofu filling and half the spinach. Continue in the same order, using half the remaining tomato sauce and noodles and the remaining tofu filling and spinach. End with the remaining noodles covered with the remaining tomato sauce. Cover with foil and bake for 25 to 30 minutes. Remove foil and bake for an additional 10 minutes or until tomato sauce bubbles. Sprinkle with vegan mozzarella, if desired before returning to the oven. Serves 6 to 8.

Vegan Frittata and Roasted Potatoes from Vegan Brunch
by Isa Chandra Moskowitz
and Tempeh Bacon from The Vegan Table by Colleen Patrick-Goudreau
So far, every dish I've made from Vegan Brunch has exceeded my expectations. How does Isa do it? The tofu scramble, omelet, quiche, and frittata recipes have all done a great job of imitating the taste, texture, and mouthfeel of eggs. I can't wait to move on to the pancakes, waffles, and crepes. Stay tuned ...

Another winning dish from Vegan Brunch! Classic Broccoli Quiche

Raw Waldorf Salad – Recipe from Bryan Au's Raw Food in Ten Minutes
One of the dishes I'll be serving at my Memorial Day vegan BBQ

The rest of the menu:

Grilled Fruit and Veggie Skewers
Sweet Potato Fries
Creamy Cole Slaw
Amy's Veggie Texas Burgers
Tropical Fruit Salad
Shakes made with So Delicious Coconut Milk Beverages and Purely Decadent Coconut Milk Ice Cream
Chocolate Dream Pie topped with Soyatoo Whipped Topping

Tofu Omelette I made from a recipe in Vegan Brunch. I'll be a monkey's uncle, if it doesn't look and taste the way I remember eggs!

Scrambled Tempeh and Roasted Butternut Squash from my new favorite cookbook, Vegan Brunch by Isa Chandra Moskowitz

Breakfast of champions! Vegan Gourmet Cream Cheese Alternative on a poppyseed bagel ... Pure morning delight!

Pistachio Rosewater Cupcake from the amazing book, Vegan Cupcakes Take Over the World by Isa Chandra Moskowitz and Terry Hope Romero. I make these all the time, and they are that good! How did I ever live without this book?

I don't know exactly what this is, but it sure looks scrumptious! From SproutCraft, 324 Lafayette Street, Atmananda Yoga, 7th Floor, New York, NY
Update: It's a raw lemon coconut creme pie!

Vegan Chef's Choice – Pizza Research Institute, Eugene, OR
They're all moved into their new space on 5th and Blair. There's lots of room, with a big lovely courtyard. Summer dining is going to be extra special this year at PRI.

Roasted Veggies – Claire's Corner Copia, New Haven, CT

Cashew Cheddar Nachos – Real Food Daily, Los Angeles, CA
Yes, they're vegan!

Bavarian Creme Donut – Ronald's Donuts, Las Vegas, NV


*Note: Not all donuts at Ronald's are vegan, but this one is!

Debunking the "Master Cleanse" Myth

When a dear friend wrote and told me that she's consuming nothing but distilled water, lemon juice, maple syrup, and cayenne pepper under the misguided assumption that she would be "detoxifying" her body, I was concerned. And when she told me that she's planning on doing this for a full forty days, I was horrified. Following is the letter I sent her in response. I share it here in the hope that it will prevent others from following the nutritional counsel of others who are ill-informed about human health and nutrition, yet very willing to make a quick buck selling books, gadgets, pills, potions, or other ineffective and often dangerous "quick fixes" to unsuspecting health seekers.

Dear One:

I hope you will read the following in the spirit in which it was sent: With total love and heartfelt concern for your well-being and a sincere desire for your most vibrant health.

It's not all good. I am very familiar with the "Master Cleanse," and it scares the crap out of me that you would do this for 40 days. You are in "ill health" (overweight) due to years of engaging in poor lifestyle habits, and you have been convinced that starving your body of nutrients (NO, the Master Cleanse "diet" is NOT nutritionally complete), for 40 days will solve your problem. This is simply not the case. It is far more likely that doing this for such a prolonged period will only create other health problems.

Since you seem to be inspired by what celebrities do, think about this: If I wrote a book in which I said that drinking your own urine was the key to vibrant health and weight loss, would you do it? If I told you in this book that you'd be regaining lots of lost nutrients by drinking your own urine, would you do it? If you read that Beyonce or Gwyneth Paltrow or some other celebrity was drinking her own urine to lose weight for a movie role, would you do it? I hope you wouldn't, but there are people who start each day with a nice tall glass of their own urine.

Here are some points I'd like you to consider:

1. You lost 5 pounds in 4 days, which is not surprising, because most of it is water weight. Unless you are extremely obese, the most fat you can safely lose on average, is 2 lbs/week. At best, what you are on now is a calorie-restricted diet. At worst, you are starving yourself of vital nutrients. Lemons, maple syrup, cayenne pepper, and water, do NOT contain all of the essential nutrients your body needs. You'd be much better off eating a low-fat, low-calorie (1,200 calorie) diet, consisting of ripe, raw, organic whole fruits and vegetables, rather than starving yourself.

2. The "cleanse" does not "detoxify" your body. Your body "detoxifies" itself. The body is an amazing organism that has the ability to heal itself of chronic dis-ease, given the opportunity to do so. The quickest way to achieve this is with TOTAL and COMPLETE rest. A water-only fast, which requires you to be in a completely restful environment (extremely limited activity, zero stress, low stimulation), and absolutely requires medical supervision is the speediest route. (Your body's vital signs must be carefully and continually monitored.) The second fastest way to do this is by adopting the purest, simplest diet possible, so that your body is not spending enormous energy resources performing the bodily function of digestion. (The way most Americans eat, this is what their bodies are spending most of their energy doing: Trying to digest the unhealthful overabundance of junk that is constantly assaulting them.) So short of a doctor-supervised water fast, the safest, quickest, and most simple thing you can do to regain your vibrant health is to eat healthfully. Period. What you are doing now is unsound and DANGEROUS.

3. Please don't take my word for this. You say you have done your homework. But it seems to me, you have not really done so. Read what others have to say about the "Master Cleanse" program. You can start here, and then you can honestly say that you have begun to do your homework:

http://www.healthcentral.com/diet-exercise/c/56/3124/real-deal-diet/

http://www.everydayhealth.com/blog/zimney-health-and-medical-news-you-can-use/master-cleanse-diet-master-scam/

http://blog.healthyeats.com/blog/2009/04/15/celebrity-diets-master-cleanse/

4. You will eventually regain ALL of the weight you lost and likely even more, after you end the "cleanse" program. By starving your body, you are not training yourself to adopt healthier life-long lifestyle habits. When you reintroduce solid food into your diet, and return to a maintenance level of calorie consumption (as opposed to starvation level), you will gain weight. No doubt about it.

5. There are safe ways to lose weight, which offer a lifetime of pleasurable and healthy eating and lifestyle habits. It's simple math: Calories consumed vs calories burned. If you consume more than you burn, you gain weight. If you burn more than you consume, you lose weight. If you consume the correct amount of calories to meet your body's nutritional needs and burn the appropriate amount of calories, you will maintain your weight. Period.

There's a reason why the folks on the popular TV show The Biggest Loser don't show you these very obese people losing weight on a "Master Cleanse." It's because it's not healthy, and it does not teach these people how to live healthfully and maintain their new bodies once they achieve them. You'll notice they feed these people real food (while restricting their caloric intake), and then they work their butts off in the gym and on the trail to burn calories.

In my personal and professional experience, (and I've worked with some of the leading health and nutrition experts in the world), the safest, most effective long-term way to achieve and maintain your ideal weight and vibrant health are by adopting these strategies:

1. Eat a diet mainly comprised of whole, ripe, raw, organic fruits and vegetables, with minimal amounts of healthy fat from coconut, avocado, nuts, and seeds. (10% of total caloric intake per day.)
2. Eat enough calories to meet your body's nutritional needs. (Likely around 1,600 calories per day, but this depends greatly on your height, ideal weight, and activity level.)
3. MOVE! Exercise is the key to a lifetime free from excessive weight, depression, and bone loss. Get a pedometer. Wear it! Strive to take 10,000 steps each and every day. If you do this, you can't help but burn calories, prevent bone loss, and feel great! Indulge in activities you enjoy: Hiking, biking, tennis, dance classes, or whatever else it is you choose. Just get away from the computer, out of your seat, and MOVE!
4. Consume lots of water. If you are practicing #1, you are going to consume lots of water-rich fruits, which help to curb your appetite. You won't need to drink 8 glasses of water a day like most people, who are eating foods with low water-content and are constantly dehydrated. If you don't believe me, just see how much time you'll be spending in the bathroom peeing and pooping, once you are eating a diet largely comprised of nutrient-rich, water-dense whole fruits and vegetables.

While I don't usually endorse any one "diet," I do recommend that you read The 80/10/10 Diet by Douglas Graham. He has counseled thousands of people (including many celebrities) and has helped them achieve vibrant health, he has supervised thousands of water fasts, and most important, he has a deep and profound understanding of human nutrition and biology.

People who undertake "juice fasts," "cleanses," and "detoxes" are generally looking for a quick-fix to resolve a lifetime of poor eating and lifestyle habits. But there are no "quick fixes." Developing new, healthy diet and lifestyle habits and maintaining them over the long run, is the surest and safest way to achieve the vibrant health and body of your dreams. This is my wish for you, and I'm here to support you in any way I can.

Love and hugs,

Gail

Cuhrayzee Chocolate Shake

A dark, chocolatey, frosty dream, and oh, so delicious!

2 cups vanilla So Delicious Coconut Milk beverage
2 scoops So Delicious Dairy Free Chocolate Velvet ice cream OR Purely Decadent Made with Coconut Milk Chocolate ice cream
1 large ripe banana
1 Tbs. agave nectar

Blend all ingredients together. Pour into 2 tall glasses, and serve with straws. Add an extra dollop of ice cream on top to further indulge your chocolate pleasure. And for a thicker shake, blend in one or two more bananas.

Pledge 2GO Veg for Earth Day with FARM and Win!!!

Take the Veg Pledge for Earth Day, and you could win a one-month supply of So Delicious or Purely Decadent dairy-free ice cream and a copy of the wonderful cookbook, Vegan Planet!

Click here to enter!

Piña Colada Shake

Turtle Mountain broke my heart when they stopped making my favorite flavor, Raspberry á la Mode. But they've since redeemed themselves many times over with their line of Purely Decadent Made with Coconut Milk ice cream, (Mint Chip — yum!), So Delicious Coconut Milk Yogurt (Chocolate is to die for!), and now their new So Delicious Coconut Milk Beverages. I played around with the beverages and came up with some enticing recipes. This simple Piña Colada Shake was sweetly satisfying, as I lounged in my backyard yesterday after doing some gardening. We had our first warm, sunny day, with the thermometer reaching a delightful 72°!

Ingredients:

2 cups Purely Decadent Made with Coconut Milk ice cream, Coconut
1 cup So Delicious Coconut Milk beverage, Vanilla
1 cup fresh or frozen pineapple chunks
2 ripe bananas
2 medjool dates
2 paper umbrellas for decoration (optional, but fun!)

Directions:

Blend all together and serve immediately. Serve in tall glasses with straws. Makes 2 servings.

Four New Purely Decadent Ice Cream Flavors That Are Out of This World!

My favorite dairy-free ice cream company has done it again! As if having mouth-watering flavors like Raspberry A La Mode, Peanut Butter Zig Zag, Cookie Avalanche, and Cherry Nirvana wasn't enough! Now Turtle Mountain is introducing 4 exciting new flavors that will make any ice cream lover jump for joy! I had the opportunity to taste them, and I'm sharing my thoughts on these new delectables with you here, along with visuals to get you in the mood.




So Very Strawberry, is just that: Verrrrrrrrrrry strawberry. Strawberry fans will be totally enchanted with this scrumptious strawberry ice cream laced with a ribbon of sensously sweet strawberry sauce and packed with chunks of succulent, ripe strawberries.







Coconut Craze really is cuh-ray-zee! It's cool, creamy coconut ice cream infused with shredded coconut, bits of roasted almonds, and dark chocolate flakes. It's a tropical sensation that tastes a lot like a piña colada, though it contains not even a trace of pineapple.




It's hard to choose, but my favorite new flavor has got to be Pomegranate Chip. It boasts a luscious, juicy, refreshing taste almost like berries, and is bursting with a veritable explosion of dark chocolate flakes. Every spoonful is like celebrating the 4th of July in your mouth!







And finally, there's Cookie Dough—Imagine arctic clouds of vanilla ice cream infused with mountains of cookie dough and rich, dark chocolate chips. Cookie Dough fans will go head over heels for this flavor, and what's even more amazing, is that it's gluten free!