Roasted Sweet Potato and Onion Medley

Ah, the first of another month...a new beginning. I like to view the first of a month like most people view the new year, a new start and a time to renew my ideals. In this busy life it is easy to forget our basic life style. We need more then once a year to remember what we believe in. I like to start it off with a new recipe!

Ingredients:
-2 sweet potato's (Cubed and Peeled)
-1 red onion (coarsely chopped)
-1 tbs olive oil
-salt
-pepper

Preheat oven to 400 degrees. Toss potato and onion in oil, salt and pepper. Arrange on baking sheets covered with parchment paper and pop into the oven for 30 minutes or until it is soft to a fork.

Dressing:
-4 tablespoons olive oil
-1 teaspoon Dijon mustard.
-2 tablespoons chopped parsley
-salt
-pepper

Whisk together.

Once the medley is roasted toss in the dressing mixture. Serve hot or keep refrigerated until ready to eat.

Traditional Bruschetta

Bruschetta is one of those foods that you actually don't have to put the word "Vegan" in front of. Originated in Italy it follows a very pure Tuscan mentality about food: the simpler and more fresh the better it will taste. Music to my ears!

This is a great summer snack or appetizer that is sure to wine crowds over and well as not damage your wallet, alarm clock or waistline. It tastes a maximum of 15 minutes to prepare and only a few key ingredients. The traditional bruschetta that I am making here is just that, a Tuscan tomato bruschetta. You can find millions of other kinds of with pesto, artichoke ect.

Ingredients:
4 Roma tomatoes (Diced)
3 cloves of garlic (Minced)
8 basil leaves (Torn)
2 tablespoons olive oil
1 teaspoon Balsamic vinegar
Black Pepper to taste
12 slices of bread (Toasted)

Mix all of the ingredients together in large bowl making sure each tomato is coated. Sit aside for an hour. Before serving toast bread at 35 degrees. Spread bruschetta over it and serve.

Lunch Time Woo's

It’s hard working and being a vegan sometimes…not because of any weird reasons but just because of the hassle that Lunch Time can bring. Living in Texas makes that very hard (Unless you are in Austin; yes we know) considering the only places really around and fast are fast food places.

I always find it odd that I work for a sports and health agency that is devoted to promoting health for people in the community. Sadly very little of this has to do with eating healthy (It’s easier to not see the effect of fast food if your life is devoted to working out and playing sports…sadly the average Joe cannot do that.) and I see more than one bag of Bill Millers and Mc Donald’s a day.

This post is about finding ways to eat at work that are healthy, wallet friendly, and above all else, fast. (An hour lunch break is still a joke to me).

1) My first piece of advice is simple DON’T. Buying lunch is expensive 5 days a week…and I don’t just mean to your health. That wallet starts to look really anorexic if you eat out every day. Brining you lunch is cheaper (Money wise) and safer. When you bring your own lunch you know exactly what’s in it. And sandwiches are not the only lunch option that’s out there! Bring left over grains, pastas, casseroles and assortments of snack and you will be sure to have a different lunch every day of the week!

Above all, for me, brining your lunch saves you time. You don’t have to walk to decide with everyone where you are going all day, walk down to your car, drive where you need to go and then be sure you eat fast enough to do it all in reverse.

2) Sometimes you have one of those days…you know the one. You either wake up late and don’t feel like going to work…so you definitely don’t want to make your lunch. But where to eat? Taco Bell? KFC? Can’t do it.

Option one: Look at menus online of local take out joints. You have better luck finding healthy food at restaurants then at fast food.

Option two: My personal favorite. Find a grocery store…most grocery stores that small sections in them where you can buy premade food. I prefer Central Market. avocado sushi rolls or Chipotle quinoa are my personal favorites.

If you are like me you are more of a snack person anyway. I often buy a pack of raspberries or black berries or strawberries or blueberries (The list can go on and on!) and then go at it for the rest of the day!

So there you have it. Eat, love, live.

Vegan Pho

Pho is an awesome Vietnamese noodle soup traditionally made with beef. I live for a place in San Antonio called Pho Sure. I highly suggest trying it out as well as trying your own recipes with all different Kinds of Asian veggies. This meatless version, is made with most of the same ingredients but subs out beef for tofu and a ton of veggies!


Serves 4 (Large portions!)

8 ounces dried rice noodles
1 tablespoon canola oil
1 pack of soft tofu cut into squares
6 cups vegetable stock or water
1 small yellow onion, thinly sliced
1 tablespoon grated fresh ginger
1/3 cup hoisin sauce
2 tablespoons soy sauce
2 tablespoons fresh lime juice
3 tablespoons miso paste
1/2 teaspoon Asian chile paste (or to taste)
1 cup fresh bean sprouts
3 to 4 scallions, thinly sliced
3 tablespoons cilantro leaves
3 tablespoons basil leaves
4 Shitaki mushrooms
water chestnuts

Directions

Bring a pot of water to a boil. Turn off the heat, add the rice noodles, and let them sit for 30 minutes to soften. Drain and set aside.

Bring the stock or water to a boil in a large pot. Add the onion, ginger, hoisin sauce, and soy sauce. Reduce heat to low and simmer 15 minutes. Stir in the lime juice.

Place 1/2 cup of the hot liquid into a small bowl. Add the miso paste and stir to blend well. Transfer the blended miso paste into the soup along with the chile paste, if using. Stir in the noodles, tofu and water chestnuts.Do not boil but simmer for several more minutes to.

Divide the soup among individual bowls. Add the bean sprouts, scallions, cilantro (I get mine from my own garden), and basil.

Sourdough starter

I am a huge fan of sourdough bread! It is so good. Plus according to a Canadian study in 2008, the fermentation process causes a change in the cooking process leading to less of a spike in blood sugar levels then other white breads and even some whole wheat, by altering the structure of the starch to slow down its digestion (Ref PH.d. Terry Graham).

Sadly, outside of San Francisco it's hard to find a good sourdough...anything. So being me I decided to read up on the making of sourdough and make my own! Here is the recipe for a sourdough starter! This makes enough for one recipe so try it out and see if you like it. If you do you can always double the recipe to have some in your fridge!

1 cup of all purpose flour (I used white whole wheat)
1/4 tsp of quick rising yeast
1 cup of warm water

In a non reactive bowl combine the flour and yeast. Stir in warm water. Cover loosely and set aside for twelve hours. It should have a yeasty smell and be bubbly.

After 12 hours uncover, stir and discard half of the mixture. Add in 1/2 cup of flour and 1/2 cup of lukewarm water. Continue doing this every 12 hours for 72 hours. If you want a stronger sourdough flavor feed for another day.

Now you have a starter for sourdough bread, pancakes or any other sourdough recipe you can find!

Pub Style Potato Bites

Also known as Salt & Vinegar Crisps (Potato chips)These are bar/ pub classics! Here I have given them a healthier (And to me tastier!) makeover. Serve this as a munch food at your next party and you'll have people begging you for the recipe!

6 Medium red or Yellow potato's cut into 1-inch cubes
2 tbs. Vegetable oil
1 cup of malt vinegar
3 tbs raw sugar

Soak the potato's in a bowl of cold water for 30 minutes and then pat dry.

Pre heat oven to 425 degrees F. Toss the potato's in oil on a baking sheet and spread them out evenly in a single layer.bake for 45 minutes until golden and crisp, turning 2 or 3 times. Remove and season with salt and pepper if you would like.

Mean while bring malt vinegar and sugar to a simmer in sauce pan for 15-20 minutes (Liquid should be reduced by half).

Serve the malt sauce on the side for dipping or drizzle over potato's.

Steele Cut Oats

Steele Cut Oats are one of those amazing foods that everyone should eat. They have 4 grams of fiber and 5 grams of protein, with 150 calories and 2.5 grams of fat per every one cup serving. Oats are an excellent source of manganese and a good source of phosphorus, thiamin, and magnesium. Plus there is a lot of evidence that everyone has heard that oatmeal can help regulate blood sugar (Almost everyone I know says they are hypoglycemic so maybe everyone should think about this) and lower risks of heart issues.

Amazing and oh so tasty! Plus at 99 cents a pound in the bulk section who can say no?

Ingredients:
-2 tablespoons non dairy butter
-1 cup Steele Cut Oats
-1 cup non dairy milk (I like hemp milk to keep it nice and thick, plus its naturally sweet!)
-1/3 cup brown sugar
-3 cups boiling water

Melt butter in a heavy-bottomed saucepan over medium heat. Add oats to butter and stir for 2 minutes, until lightly toasted.

Add 3 cups boiling water to oats in saucepan. Stir and reduce heat to simmer. Simmer gently for 25 minutes, stirring once or twice.

Stir 1 cup of hemp milk into oatmeal. Continue to cook for another 8 to 10 minutes, or until most of the milk has been absorbed. Make sure oatmeal is not sticking to the bottom of the pot.

Remove oatmeal from heat. Cover and let stand for 2 minutes. While you do this, stir in brown sugar so that it can caramelize. Feel free to add your choice of nuts too! I particularly like eating Walnuts in oatmeal!

Leftovers will keep in the fridge for up to three days. To reheat, stir in a little milk and heat on high in the microwave for 1 to 2 minutes, stirring midway through.