VK

Sneaky Protein Packed Pasta: A Quick "Protein Paste"

2012-02-29T09:45:00.001-08:00

I'm feeling real sneaky right about now with this dish. Having vegan kids means I'm always thinking about their nutrition and one thing I've been obsessing over lately is protein. One can only offer so many bean burritos without expecting a riot to break out so I thought I'd try some sneaky kitchen ninja

moves this time.

Chickpeas, or garbanzo beans, are so easy to disguise whether it be in hummus spread on a sandwich with some vegan mayo or even baked into a chocolate chip cookie (ever try Jessica Seinfeld's Chickpea Cookie recipe from her first cookbook "Deceptively Delicious"?-super good...just veganize it, of course). But another great way to hide these lil' protein powerhouses is in pasta.

And if you've transitioned your family into whole wheat pasta then you're in even better shape because the pasta itself is rich in protein (and fiber-yay!). Plus, the chickpeas themselves are incredibly high in beneficial fiber so it's a win-win.

I like to use rotini or fusilli or some sort of fun pasta shape that's able to hold more of the protein paste made from the chickpeas.

Sneaky Protein Packed Pasta

1 package whole wheat pasta (I used fusilli)

1 can chickpeas or garbanzo beans, plus the liquid from the can

1 small garlic clove (or 1/2 large)

1 Tb. extra-virgin olive oil

sea salt to taste

1/2 tsp. garlic powder

juice of 1 lemon

1/4 C. Earth Balance butter

1 Tb. nutritional yeast

ground black pepper to taste

Start by boiling some water to cook the pasta according to package directions.

Add chickpeas and liquid from the can to food processor or high powered blender. Process the chickpeas for about 10 seconds, then add in the garlic, olive oil, salt, garlic powder and lemon juice, blending it all together until smooth. Scrape down the sides as you go if necessary to be sure there are no larger bits that didn't get mixed in.

Once the pasta is cooked, drain and return to pan.

Add in your blended chickpea mixture (protein paste) to the warm pasta.

Add in the butter and nutritional yeast.

Add optional pepper and more salt as needed.

Mix everything through until the pasta is coated with the paste.

Add more olive oil as necessary for a less creamy consistency.

Eat as is or add tomato sauce or Nacheez for a quick protein-packed mac'n cheese.

Ingredients

If you're not ready for whole wheat, try 1/3 whole wheat + 2/3 white, then 1/2 + 1/2...you get the idea.

Just dump the chickpeas into the food processor.

Then add raw garlic.

Process garlic, chickpeas and liquid.

Add "protein paste" to cooked, drained pasta.

Add in Earth Balance butter, nutritional yeast and olive oil.

This pasta is so versatile! It can be eaten as is or add tomato sauce or that Nacheez I told you about

in the last post or even pesto!

These little guys are also great sprinkled over a green salad, added to a pasta salad, or try roasted them in the oven with a bit of salt and olive oil-they turn out crunchy and can be a great snack for the kids!

COOL CHICKPEA/GARBANZO BEAN FACT:

These legumes are one of the earliest cultivated foods, dating back to 3500 BC! (You know if something's been around and eaten with a great track record for that long it must be a winner.)

Meet Our Sponsor: Nacheez

2012-02-27T22:03:00.000-08:00

Eating a vegan diet can mean having to sacrifice sinful comfort foods and treats, right?

Well not this time! Ilsa Hess has come up with a solution to that problem!

Ooey, gooey, cheesiness is the best way to describe Nacheez. But if you're looking for the real description, it's a non-dairy nacho style "cheese" made from raw cashews and red bell peppers (hello healthy!). This stuff could actually be considered a health food!

Just check out some the ingredients for yourself:

red bell peppers, organic corn starch, lemon juice, red star yeast...

Nacheez contains only 140 calories PER JAR! Not per serving, per jar! That's crazy good.

It's also gluten-free, vegan, soy-free and 4 Weight Watchers points PER JAR (I love that they included that part).

And it's not just for dipping chips into either!

-Try it over steamed broccoli to get the kids to eat more of those veggies

-Pour it on top of a baked potato

-Mix it onto cooked pasta for instant mac'n cheese

Ilsa Hess created Nacheez when she was craving the kind of processed nacho cheese that comes in a pump we're all familiar with. She decided to stick to her vegan ways and create her own version. After many variations, Ilsa finally came up with a recipe she loved. Hence, Nacheez was born! Her company, Love & Joy Foods, is working on more delicious vegan products too.

Here's one of Ilsa's tasty recipes using Nacheez. This one's great for any party. Or to fool a non-vegan into thinking they're getting something naughty!

7 Layer Bean Dip

makes 8 adult servings

1 bag corn chips
8 Oz.s vegan sour cream
1 lime
16 Oz.s refried beans
1 2-pack of air-sealed guacamole Use both packs
1 jar Mild or Spicy Nacheez
16 Oz.s red salsa
3 Oz.s sliced black olives

Optional Toppings:

1/2 cup chopped tomatoes
1/2 cup chopped white onions
1/2 cup shredded lettuce

Stir in the juice of 1 lime to the sour cream.

In a shallow glass baking dish, spread a layer of refried beans, a

layer of guacamole, a layer of sour cream, a layer Nacheez, and a

layer of red salsa. Sprinkle on the olives and any optional toppings.

Serve with corn chips.

To purchase a jar (or two) of Nacheez, go to www.Nacheez.com.

Available online and in select retailers.

And might I just add, based on my own opinion, this stuff is super delicious! My kids, husband and I all devoured a jar in no time flat. (I like the mild version because I'm a wimp when it comes to heat.) We ate it over chips but I'm eager to try it over pasta for the easiest vegan mac'n cheese ever!

I also think dipping veggies into it is one of the best ideas I've heard!

Thanks, Nacheez!

Vegan Birthday Cupcakes: Vanilla & Chocolate

2012-02-23T21:45:00.002-08:00

With my youngest's birthday behind me now (yay 3!) and my oldest's quickly approaching, it seems like my kitchen is a never-ending cupcake factory. The bonus with that? My house smells yummy!

Now that you know it is possible to have a vegan birthday party, rest assured that you can also easily bake a batch of tasty cupcakes without anyone asking why they taste funny. These moist and delectable cupcakes taste like they're made from eggs and milk, but trust me-they're all plants!

Another great thing about vegan baking: raw batter is completely edible!

Who needs a dog to lick the bowl clean when you've got kids?

Vanilla Birthday Cupcakes

makes 12 cupcakes, double this recipe if you need to!

1 C. non-dairy milk (I like vanilla flavor but use plain if ya like)

1 tsp. apple cider vinegar

1 1/4 C. flour (I like 1/2 whole wheat, 1/2 cake flour or all-purpose)

2 Tb. arrowroot powder (in place of cornstarch)

1/2 tsp. baking soda

3/4 tsp. baking powder

1/4 kosher salt

1/2 C. vegan butter (Earth Balance), room temperature

3/4 C. sugar (I like coconut palm, date or raw sugar)

2 1/4 tsp. pure vanilla extract

Preheat oven to 350F.

Prepare muffin pan by spraying with non-stick spray or line with cupcake liners.

In small bowl, combine milk & vinegar and set aside to "curdle".

In medium bowl, whisk together flour, arrowroot powder, baking soda, baking powder and salt.

In large bowl, use an electric beater to cream together the butter and sugar until smooth and fluffy. Add in the vanilla and "curdled" milk mixture, beating until just mixed together.

Next, add in flour mixture and mix until everything is just combined.

Pour batter into prepared cupcake tins 2/3 of the way full.

Bake 20 minutes, or until toothpick inserted in center comes out clean.

Transfer to wire cooling rack and let cool completely before frosting.

Or eat plain like my lil' Jett did below!

Chocolate Birthday Cupcakes

use this recipe for chocolate birthday cake but alter the baking time to ~20 minutes for cupcakes!

Cupcake & Birthday Cake Frosting

Same as recipe here

This frosting you can either spread on with a spatula or butter knife or pipe on for a fancier look. I used a plastic baggie and cut a small hole in the corner to pipe it on.

Add sprinkles, shredded coconut, shaved chocolate or whatever you like on top!

(I recommend using India Tree's products for sprinkles and dyes as they are all natural, safe alternatives to the yucky chemical-filled dyes out there. Find them at Whole Foods, natural foods stores or online. Yes, they're more expensive but they last a long time and are definitely worth it!)

Vanilla Buttercream Frosting

3 C. confectioner's sugar

1/2 C. Earth Balance butter, room temperature (or non-dairy butter)

1/4 C. almond or soy milk, regular or vanilla flavor

1 1/2 tsp. pure vanilla extract

Beat or mix above together until fluffy and smooth. *Add colorings to your desire.

Chocolate Buttercream Frosting

Use the Vanilla Buttercream Frosting recipe above and mix in 1 1/2-2 Tb. cocoa powder until smooth. Add a bit more for a more chocolatey flavor. Add a splash more milk as needed for proper consistency.

Happy (Birthday) Baking!

Homemade card from my 6 year old to the birthday boy: "I love you, Jett. You are my best friend."

Awww...

You could also make these into mini cupcakes and leave them unfrosted so they're almost like a muffin. Great for a special school snack!

My lil' guy requested a Princess Aurora cake (he's in love with her!) so I took a plain chocolate vegan cupcake, whipped up a small batch of the Vanilla Buttercream Frosting and added a touch of the red natural dye from India Tree (below). Add a few of their sprinkles on top and it's a gorgeous, chemical-free cupcake!

I found a picture of Princess Aurora online, shrunk it down and taped it to a toothpick, inserting in the center of the cupcake. You could do this with any theme or even add your child's initials or birthday number to a piece of paper to stick on the toothpick. Cheap, easy and healthy-you can't beat that!

These dyes are from India Tree. I found them at Whole Foods but you can order them online as well. They are expensive, but will last you forever. Plus, you're buying health when you purchase these kinds of things so in my mind, it's definitely worth it. With the three primary colors in the pack, you can make any color of the rainbow! All of the dyes they use are from edible plants.

Guest Post with The Sweetest Vegan, Plus The Winner of Ruby Roth's Book

2012-02-22T09:08:00.000-08:00

Meet

Tasha Edwards

aka

The Sweetest Vegan!

If you ever do a search for vegan recipes on YouTube, then you're likely to find The Sweetest Vegan's Channel which is exactly how I found her! Tasha Edwards, known to most in the cyber world as The Sweetest Vegan, is taking the vegan video world by storm. Recently winning the YouTube Next Chef contest, Tasha certainly isn't showing signs of slowing down. Not only are her recipes delicious and possible for even the most novice of bakers, but her adorable personality is what lures you back again and again.

Ms. Edwards whips up everything from Fettuccini Alfredo to Brussel Sprouts and every type of cookie you could ever imagine, like Chinese Almond Cookies and Gingerbread Cookies.

Check out her latest creation, here. It was an Angry Birds cake, perfect for a kids' birthday party. And it's all vegan! She also made the cutest cookies that would be great for a baby shower here.

When she's not attending classes (she's currently working towards a Master's Degree), Edwards seems to end up in the kitchen where she has a passion for creating all things vegan. And her energy is definitely contagious! See for yourself by checking out her YouTube Channel. (I know I've become addicted...and hungry from watching.)

VEGGIE KIDS: I've read that you were inspired to become vegan after reading "Skinny Bitch" and went on a 30 day challenge. What kept you motivated to remain a vegan?

SWEETEST VEGAN: It was hard. I went back and forth, and then I discovered vegan dessert. Honestly, good sugar is what made it possible for me to remain vegan. Whenever I would relapse, it was hardly ever to meat, but usually dessert. Now that I know how to make my own vegan dessert, and have become really passionate about it! Plus, I kept reading more books and finding other resources, I did not just stop at Skinny Bitch.

VK: How did you come up with the name "The Sweetest Vegan"?

SV: I love sugar, probably more then any other vegan. I knew I wanted something self-explanatory and something with a ring. After a couple of days of brainstorming, it just came together.

VK: Do you have any tips to motivate others to take the Vegan Challenge?

SV: I am personally vegan for my health. I love animals, but the benefit of better health is great. It is my personal decision to go vegan and no diet is "perfect", but I believe everyone can benefit from eating more fruits and vegetables. So, start with baby steps if you can not go all the way vegan at first and once you see the difference, the rest will come.

VK: What is your favorite naughty vegan treat, either homemade or prepackaged?

SV: I love Vegan Devil's Food Cake, so good.

Check out two of her tasty recipes below!

Mister Tasty Face

Video Recipe Here

Flour tortilla

Celery

Broccoli

Small tomatoes

Carrots

Hummus

Guacamole

Peanut Butter

Chocolate Dipped Strawberry Cookies

Video Recipe Here

12 ounces strawberries, chopped, no steam/leaves

1/2 cup raw sugar

2 cups all-purpose flour

2 teaspoons baking powder

1/2 teaspoon coarse salt

6 tablespoons coconut oil, solid but workable

2/3 cup almond milk

Preheat oven to 375 degrees.

Combine strawberries and 2 tablespoons raw sugar.

In a separate container, whisk together flour, baking powder, salt, and remaining 7 tablespoons raw sugar. Cut in the coconut oil with a pastry cutter, whisk, fork, or rub in with your fingers, until mixture resembles coarse crumbs.

Stir in almond milk until dough starts to come together, then stir in strawberry mixture.

Using a 1 1/2-inch ice cream scoop or a tablespoon, drop dough onto baking sheets.

Bake until golden brown, about 20 minutes. Transfer to a wire rack, and let cool.

Vegan Strawberry Cookies are best served immediately.

Thank you, Sweetest Vegan!

Check out The Sweetest Vegan on her video channel at YouTube/TheSweetestVegan

at her website at TheSweetestVegan.com

Thanks to everyone who entered the contest. It's soooo great to hear how you all would benefit from a vegan kids book. How inspiring that so many of you are not only leading healthier lives for yourselves, but for your families too. I really do believe that little by little, one person at a time, we can change the world with plant-based eating!

The winner of the Book Giveaway contest is...Caitlin!

Here's what she said about why she'd like to win the book:

"I've been looking for books for my daughter and saw this one! It would be great to read

to her from a young age so she understands when she gets older."

Congratulations!

Thanks again to NorthAtlanticBooks for offering this great book!

Book Review & Giveaway!

2012-02-19T21:04:00.000-08:00

Enter to win this book!

details below

photo source

by author & artist Ruby Roth

I don't know if you've noticed but there aren't a whole lot of vegan books for kids out there. In fact, there's really just a handful. Author, Ruby Roth, has already written two wonderful books on the subject. Her first book called That's Why We Don't Eat Animals came from her students always asking her about veganism. I purchased her book a while back and posted about it here. The generous publisher of both books is offering to giveaway Ruby's first book, That's Why We Don't Eat Animals, to one lucky winner! (Thanks NorthAtlanticBooks!)

I can speak from experience, this book is really great for kids and families who want to either learn more about what it means to be a vegan or vegetarian or who want to reinforce their beliefs.

Ruby's second book, due out in April, is beautifully written and illustrated (yes, she's a fantastic artist too!). Vegan Is Love: Having Heart and Taking Action covers everything from why visiting zoos is not a way to support animals if we love them to why eating a plant-based diet is the healthiest thing for us and our world. She believes (and so do I!) that every choice our children and we make, whether big or small, affects our world in so many ways.

I read the book to my kids and they were totally engrossed in the story and the pictures. Already being vegans, it really enforced what they already knew which probably made them feel great! They also decided they would not be going to any zoos (except ones which rescue the animals). And although we're known to frequent the super cool Monterey Bay Aquarium annually, they decided we probably shouldn't be supporting that either, even though the Aquarium does a fantastic job at informing people about so many important things (they have a Save the Oceans campaign among many others). This choice will be hard for me personally, because I love going there and staring in awe at the beautiful creatures. Ruby writes "...to be a whale in a marine park would be like spending your life alone in a space the size of a bathtub...to keep them free, we do not visit these parks".

I like the fact that Ruby doesn't tip toe around the brutal facts of factory farming, Big Agriculture or the reality of animal abuse, pollution, climate change and human health. Yes, Vegan Is Love is suitable for children while still touching on these important issues.

a page from "Vegan Is Love"

Ms. Roth says she was inspired to write this book for a new generation who will need to think, eat and treat the environment differently if we are to fix the world's problems. Realizing that this is a children's book, she encourages kids to make the choice for themselves, stating that the best way to change this country is to vote with your dollar, making smarter choices.

The message Ruby Roth wants you all to take away from her new book is to

"Love deeply, think critically, and act responsibly!"

You can learn more about Ruby Roth at www.wedonteatanimals.com or check out her blog at WeBeVegan, along with artist Justin BUA. She also has a great video trailer here!

Be sure to look for Vegan Is Love this April 24th!

It's also available for pre-order now!

WIN THIS BOOK!!!

To win a copy of That's Why We Don't Eat Animals, simply leave a comment below stating who, in your life, would most benefit from the book (i.e., yourself, your child, a friend, a co-worker, etc.).

You have until Tues. the 21st at

midnight PST to enter.

a page from "That's Why We Don't Eat Animals"

Look for the announcement of the winner on Wednesday, Feb. 22nd.

Good luck!

Fun Baked Shape Chips: Sweet & Salty (Plus a Raw Apple Pie Dip)

2012-02-16T22:07:00.001-08:00

For some reason we always have an endless supply of tortillas around here and instead of using them for the same ol' cheese quesadilla, I thought we'd get creative with some cookie cutters. I used sprouted wheat tortillas for the sweet chips and authentic corn tortillas for the salty ones. Both shape chip versions turned out delicious and were consumed in record time!

Talk about a quick and fun after school snack, lunch box idea or special treat. My favorite were the sweet cinnamon-y ones. They reminded me of a churro. I made a super yummy fresh raw apple "pie" to dip them into.

We'll be making these again very soon.

Cinnamon & Sugar Shape Chips with Raw Apple "Pie" Dip

Cinnamon & Sugar Shape Chips

large whole wheat or sprouted wheat tortillas

olive oil cooking spray

ground cinnamon

sugar (date, coconut palm, beet...)

Preheat oven to 350F.

Spray baking sheet with non-stick spray.

Lay one tortilla down flat on a cutting board.

Lay the cookie cutter shape of your choice on top and cut out as many shapes as you'd like.

Gently lay the cut-out shapes onto the prepared pan and spray lightly with olive oil cooking spray.

Sprinkle with cinnamon, then with sugar (use as much as you think you need-we tend to go heavy on the cinnamon in this house!)

Bake for ~5 minutes or until they become crunchy and curl up a bit.

Remove from oven and place onto plate to serve.

(Great on their own or with the Raw Apple Pie Dip)

Raw Apple Pie Dip

(my kids loved this on it's own in a bowl with a spoon too!)

1 medium-large apple, diced

1/2 lemon, juiced

1 tsp. orange juice

1 tsp. sugar (date, coconut palm, beet...)

1/2 tsp. ground cinnamon

1/4 tsp. ground nutmeg

Combine diced apples, lemon & orange juices in a small bowl.

Use a spoon to cover the apples completely with the juices to prevent browning.

Sprinkle on the sugar, cinnamon and nutmeg.

Stir well until everything is well coated and let sit for 5 minutes.

Salty Shape Chips

large corn, whole wheat or sprouted wheat tortillas

olive oil cooking spray

pink himalayan salt or sea salt

Preheat oven to 350F.

Spray baking sheet with non-stick spray.

Lay one tortilla down flat on a cutting board.

Lay the cookie cutter shape of your choice on top and cut out as many shapes as you'd like.

Gently lay the cut-out shapes onto the prepared pan and spray lightly with olive oil cooking spray.

Sprinkle with salt (I like the large granules of salt for this recipe).

Bake for ~5 minutes or until they become crunchy and curl up a bit.

Remove from oven and place onto plate to serve.

The Salty Shape Chips are best served with fresh guacamole* or salsa!

*Guacamole: mash the pitted and peeled avocados in a medium bowl with lemon juice.

Stir in salt, pepper and garlic powder.

Now that you've got your snack ready, go check out Veggie Kids (& some other great folks)

on Blythe's Raw LIVE at BlytheRaw.com

at noon PST on Friday the 17th!

Water Kefir: Easy Homemade Probiotic Drink

2012-02-14T23:28:00.000-08:00

If you haven't incorporated probiotics into your diet yet, this is a great way to get started. Probiotics are healthy bacteria, beneficial to our digestive tracks. They can be found in fermented foods like sauerkraut or miso, and most commonly in yogurts-both soy and dairy. Adding probiotics into your daily routine provides your system with a balance of the "right" bacteria, aiding in digestion and alleviating many intestinal problems.

With all that being said, water kefir grains are an easy way to make sure everyone in the family gets their daily dose of the good stuff. Having learned about water kefir after becoming a vegan, I had always been curious. When a friend brought over her extra grains, it was go-time! Feeling a bit intimidated by the little yeasty bacteria, I had to jump in with both feet. After two days, I was thrilled to have a bubbly concoction ready to drink. Of course, I had to smell it carefully first to make sure it wasn't some fowl beverage. Then I took a tiny timid sip. Surprisingly, it tasted like a sweet watered down soda or tea. Yay-it actually worked and tasted pretty good!

Water Kefir Probiotic Drink

the coolest edible science project ever!

~1/3 C. water kefir grains

1/3-1/2 C. sugar (you could use any type of sugar here but if you're using liquid sweeteners, avoid honey as it's antibacterial qualities will kill the kefir grains)

~5 C. filtered water (avoid the chlorine of tap water)

optional: fruit slices, dried fruit (unsulphured), herbs, ginger

Dissolve sugar in water (sometimes it's helpful to use a bit of warm water just to dissolve the sugar, then add in cold water-kefir grains do not like warm water so be sure the temperature is cool-cold overall).

Combine kefir grains and sugar water in 1/2 gallon glass mason jar.

Add optional "flavors" like lemon slices, raisins, ginger or whatever you like. I'd just recommend avoiding letting the "flavors' touch the kefir. The kefir will sink to the bottom and stay there so you can add the fruit, etc. last, then fish them out after it's fermented and before it's all strained.

Cover with lid (I've tried it with the standard mason jar lid and with a coffee filter and rubber band and both turn out great so I'm not quite sure which way is best, although I've heard using the jar lid is good for brewing and using the coffee filter/cloth lid is good for when you want to take a break and reproduce more grains) and let sit for 48 hours (although I've let it go for up to 72 hours), undisturbed in a cool, dark spot.

Strain kefir grains using a plastic (non-metal) fine mesh strainer.

Place liquid kefir water in a pitcher in the 'fridge for up to one week. It's best enjoyed chilled.

Rinse the left over grains and start the process over again. Eventually, you'll have more grains-enough to share with interested friends and family! (Share the probiotic love!)

As far as involving the kiddos, it could go either way. I made sure to keep mine involved from start to finish, treating it like a weird science project. They kept asking if it was ready, wanting to touch the "grains" (they're actually a healthy mix of yeast and bacteria)..but do not let them touch it!

Anyway, one of the three kids loved it. The others could take it or leave it. Now, I don't mention they're consuming probiotics. I simply mix it into their usual fruit juices and smoothies and they are none the wiser.

Try mixing it into green smoothies, fruit smoothies or orange/grape/apple/etc. juice. It's especially yummy in lemonade!

Check out this

VK Water Kefir Video

-Storing the kefir: place them in a large glass container, along with twice the amount of sugar and extra water, leaving on the counter at room temperature. Cover with a cloth or coffee filter and rubber band, instead of the actual lid. When you're ready to brew more, just start the process over again!

-Note: do not let the kefir grains touch metal! It will kill them.

Here are some more resources to get your started or to find

out more information on your own:

http://www.culturesforhealth.com/water-kefir
http://www.yemoos.com

I also want to THANK YOU for voting

Veggie Kids into the CircleOfMoms Top 25 Vegan &

Vegetarian Mom Blogs!

Get your veggie (and probiotic) power!

Homemade Valentine's Day Treats: Frosted Cake Pops

2012-02-13T22:09:00.000-08:00

Although my hubby and I don't seem to ever get a romantic moment to ourselves on Valentine's Day, I am usually drawn to all the beautifully displayed chocolates popping up on the store shelves. As an alternative sweet treat for your special someone, how about making your own goodies? I mean, what's better then showing some love on that special day then taking the time to make something full of healthier ingredients?

Valentine's Day is always a special event the kids look forward to thanks to their school classroom parties, but as a concerned (& informed) mama I'm a bit skeptical as to what kinds of junk foods will show up this time. I've lost count of how many cupcakes, jello molds and popsicles have made their way into the classroom over the course of the school year. (It seems there's always a reason for celebration with sugary, processed treats, whether it be a birthday or a "superstar" day.)

And since learning about icky chemicals like red food coloring (see this video and get to about the 5 minute mark...), my kids avoid it like it's kryptonite. Want some coal tar or ground bugs on your sugar anyone? Bleh!

Over the weekend, we made heart shaped Valentine's Day cookies to go into everyone's cute little mailbox this year at school using this Sugar Cookie Recipe from the holidays. But I also couldn't resist making these super cute iced cake popsicles. They would be perfect for a birthday party too!

Chocolate Cake Pops

(same as the chocolate birthday cake recipe)

makes about 18 pops

3 C. all-purpose flour or *cake flour (I used 1/2 whole wheat)

*the cake flour will give it a softer consistency but I don't usually have it on hand so all-purpose works for me!

2 C. vegan sugar (I like coconut palm or date sugar)

3/4 C. cocoa powder, unsweetened

2 tsp. baking soda

1 tsp. sea salt

1/2 C. vegetable oil

1/4 C. unsweetened applesauce

2 tsp. pure vanilla extract

1 1/2 tsp. distilled white vinegar

1 1/2 C. almond or soy milk (you may need to add a little more for the right batter consistency)
cookie sticks (I found them at Michael's craft store-chopsticks broken in half would work too!)

Preheat oven 350F.

Spray silicone mold (or mini muffin pan) with non-stick spray.

In small bowl, combine vinegar and milk. Set aside to "curdle".

In large bowl, sift together flour, sugar, cocoa, soda & salt.

Add oil, applesauce, vanilla, vinegar and milk.

Mix until smooth but do not over mix. Lumps are okay!

Fill mold or cup 2/3 full of batter. Be sure to keep it level.

Bake for 15-20 minutes, then insert cookie sticks into center of cake.
Continue baking for 7-9 minutes or until toothpick inserted in center comes out clean.

Allow to cool completely before frosting.

If you don't own a silicone mold like this one, try using a mini cupcake pan.

The shape will be a little different but the outcome is the same!

Frosting:

I used this recipe for the vanilla frosting and just added some cocoa powder (about a tablespoon or two) to make a chocolate version as well. They both turned out great! If you need to make it less thick, just add in splashes of non-dairy milk, little bits at a time until you reach the desired consistency.

Dip the cooled pops in frosting, rolling slightly.

Then sprinkle naturally colored sugar all over (try India Tree for tons of great options!)

Or roll the frosted pops in sprinkles...get creative!

My lil' Valentine is whipping up a batch of classic pancakes to bake into heart shapes!

Recipe Index: I'm Getting Organized!

2012-02-12T16:34:00.000-08:00

Finally, I've compiled all the Veggie Kids recipes into one place in a somewhat organized fashion! This has been something I have been meaning to do...well...ever since this blog began one year ago. One of my New Year's Goals was to get more organized, not only on here but in my life and house. It's all a work-in-progress but as long as I'm moving in the right direction, it's all good!

I plan on tweaking the recipe page over time to make it much more user-friendly but for now, I hope it's helpful so you can find what you need quickly!

The RECIPE INDEX is located on the menu bar up top so be sure to check it out and see what you think. (It's not fancy, but sometimes simple is better, right?)

Next on my list is to make the recipes printable so you can easily just print them off when you need them...maybe that will happen in 2013.

Guest Post with Chef Chloe: Proving Eating Vegan Is Never Boring

2012-02-09T22:39:00.000-08:00

photo source

Chloe's Red Velvet Ice Cream

The perfect Valentine's Day treat!

(recipe here)

From decadent desserts to satisfyingly sinful dishes, "Chef Chloe" Coscarelli knows how to whip up some delicious vegan dishes! Her website hosts dishes such as Pad Thai Noodles, Blueberry Cinnamon French Toast, and Vegan Thin Mints (move over Girl Scouts!). Chloe has the spookiest recipes for Halloween time too, like her Witches Fingers Cookies!

When Chloe agreed to be a guest on Veggie Kids I was so excited! I've been a fan of hers for some time now, having tried many of her recipes without fail (I highly recommend the Goldfish Cracker recipe below).

Busy with the launch of her first cookbook, Chloe's Kitchen, Ms. Coscarelli is planning a book signing tour in March. Talk about some Veggie Kid-friendly recipes! Her book is sure to please kids and adults alike, even those who haven't made the switch to veganism quite yet. Keeping the flavors and consistencies right seems to be in the forefront of every recipe she creates, turning each creation into a hit. Chloe loves to make over non-vegan recipes, lightening them up while keeping all the flavor!

Since winning the Food Network's Cupcake Wars back in 2010, Chloe's career has taken off, making veganism more mainstream. Her no-nonsense approach to vegan cooking seems to be catching on quickly and with a book due out soon, her notoriety is sure to sail! Chloe's creations continuously catch people by surprise, as her recipes often fair better than non-vegan dishes in competitions.

Chloe Coscarelli didn't just stumble into making vegan cupcakes though. A true chef, she studied at the University of California, Berkeley and graduated from The Natural Gourmet Institute. Chef Chloe has worked at some impressive vegetarian restaurants in the San Francisco Bay Area and New York City. She also completed a program at Cornell University on Plant-Based Nutrition. Pretty impressive, Chef Chloe!

photo source

Veggie Kids: Why did you decide to switch from vegetarianism to veganism?

Chef Chloe: I was vegetarian as a child, and one day realized that including milk and cheese in my diet was not adding anything exciting to my meals. I was tired of eating unhealthy and uninspired foods like grilled cheese sandwiches and cheese quesadillas. Making the decision to omit dairy and eggs opened up my mind to new and exciting foods like kale and quinoa. After going vegan, I felt much lighter and more energized. It was thrilling to be able to eat a big plate of cake and ice cream without feeling weighed down and guilty afterwards.

Veggie Kids: Name one of your favorite recipes in your new book, "Chloe's Kitchen".

Chef Chloe: I'm obsessed with the Pancakes for Dinner. There are some nights when I crave a big stack of pancakes for dinner, and my recipe is so simple and easy. I pretty much eat them from the pan as I make them!

Veggie Kids: What advice do you have for people who want to make the switch to a vegan lifestyle but aren't quite sure how?

Chef Chloe: There's no harm in trying it out! Just take it slow and try incorporating meatless meals into your diet maybe once or twice a week. Don't be hard on yourself with strict rules and labels, just try it out by taking baby steps. Every vegan meal you eat, whether it's once in a while or everyday, makes a huge difference for your body, the animals, and the planet!

Chloe's Vegan Goldfish Crackers

photo source

1 cup all-purpose flour, plus extra for work surface

2 tablespoons nutritional yeast
¼ teaspoon onion powder
1/8 teaspoon turmeric
1 teaspoon sea salt
½ teaspoon ground black pepper (optional, but recommended for adults)
5 tablespoons vegan margarine
3 tablespoons cold water

Preheat the oven to 375 degrees F.

In a food processor, combine flour, nutritional yeast, salt, onion powder, and turmeric. Process until combined. Add margarine, and pulse about 15 times until crumbly. Add water and process until mixture just comes together.

On a lightly floured work surface, roll out the dough until it is 1/8-inch thick. It will be easier to roll if you work with half of the dough at a time. Using a goldfish cookie cutter (found here), or other small cookie cutter, cut out the fish and line then on a baking sheet. If desired, carve a face, as pictured. I used the prong of a fork for the eyeball and a toothpick for the smile. Bake for 12 to 15 minutes until golden and very lightly browned. Let cool and store at room temperature in a tightly sealed container or bag.

Her highly anticipated cookbook, Chloe's Kitchen, debuts March 6th and is available for pre-order now.

Thanks, Chef Chloe!

Don't forget to vote for Veggie Kids!

(You can vote once a day until Feb. 14th)

Composting & Gardening 101: Meet Our Sponsor, TeraGanix

2012-02-08T11:23:00.000-08:00

Yes, it's winter time. But that shouldn't stop you from summing up your inner gardener. Spring is just around the corner so polish up that green thumb and grab the whole family! Composting and gardening is a great way to get in touch with nature, recycle your waste and start a vitamin-filled garden. If you see snow outside your window right now, don't fear! You can still participate. Even if you don't have a backyard, there are still ways to get that green thumb warmed up.

About a year ago, my mom helped me build a simple compost bin in my backyard using hardware cloth (total cost: $10!). We made sure to put it in a spot that's out of the way enough where we don't have to look at it, but convenient enough where we can access it regularly to throw our organic scraps into it.

I'm happy to say our garbage bin has decreased ten-fold since taking composting seriously.

If the ground is frozen where you live, simply dig a hole (or prepare next winter by pre-digging a hole while the ground is still soft) and keep your compost pile going by adding scraps to it all winter long. Or you can use an indoor composting system (yes, it's odorless!) like the one offered by TeraGanix below.

One of Veggie Kids' sponsors, TeraGanix, is a leader in the composting industry, as well as a variety of other environmentally friendly products. "Teraganix specializes in products that help to restore the natural balance of nature—soil, water, air, and people—using only natural ingredients and soil organisms." If you haven't heard of them, check out just a few of their amazingly smart products below. Honestly, I was so impressed when I found out about what they had to offer; from oral hygiene to agriculture, Tera Ganix is the answer to healing our Earth and our bodies.

Bokashi Bucket Food Waste Fermenter Kit with 2lb. Bokashi

(completely recycles ALL food waste in 6 weeks!)

-Bokashi Compost System, EM-1 Natural Compost Accelerant & Indoor Composting Bins: This system accelerates the composting process, eliminates odor and helps to create a rich, nutrient-filled matter perfect for plants. It's known to "boost your household composting into hyper-drive"! And of course, it is all completely organic and biodegradable.

EM-1

-EM-1: This powerful fermented blend of healthy bacteria and yeast is great for a number of reasons.

-Use it as a soil builder to help plants increase nutrient uptake.

-It's proven to greatly increase growth in both vegetable and flower gardens.

-It also reduces odors and digests grease when used in composts as it breaks down compost materials.

-EM-1 also promotes water clarity in ponds and waterways.

-It's also used on organic farms!

-This amazing multi-purpose solution can even be used in litter boxes or animal cages to remove odors.

-It's even known to extend the life of cut fresh flowers by adding it to the water in the vase!

-Or use it to remove stains and odors from carpet and never worry about chemicals.

-Schools have been using it in their gardens for years with positive results.

-PRO EM-1 Probiotic: Full of live microbes, enzymes and antioxidants, this drink aids in keeping a healthy digestive track by balancing out the healthy bacteria in your system. (I've been really into healthy probiotics lately! Check out this easy water kefir video: click here)

This is our homemade compost using hardware cloth and metal clamps. I use the hoe, resting next to it, to toss and dig around. When I need dirt for the garden, I just grab some dirt from the bottom of the pile! Just be sure to layer in leaves and yard debris on top of your food scraps to deter creatures

from getting at it.

The worms in here look so healthy!

You never know what you're going to find while exploring outdoors!

My 6-year old was so happy to find this itty bitty silk worm on the broccoli plant.

Composting 101:

Whether you choose to use the TeraGanix system from above to start your compost or

use another method (there are a variety of methods), here are the basics:

1. Find a good spot to start your compost pile. If it's indoors, use a bucket system like the one above from TeraGanix. If it's outdoors, make sure it's easily accessible.

2. Keep a kitchen compost pail on your counter to throw your organic scraps into daily (if you're using the TeraGanix method, you can recycle ALL OF YOUR FOOD SCRAPS, not just the organic matter). Organic matter includes: all vegetables and fruits, grains, coffee grounds, tea bags, spices, egg shells, bread, crackers, pizza crusts, noodles or anything made out of flour.

3. Once your kitchen compost container is full, empty the scraps into your compost pile and cover with a small layer of "brown" matter such as leaves, soil, shredded newspaper, grass clippings or sawdust. Be sure to keep a good mix of green and brown ingredients to ensure a healthy compost! Mix it daily to get everything circulating. Also be sure to keep it moist.

4. The dirt that ends up at the very bottom of your compost is ready for the garden! It should be dark and rich, full of nutrients. And that makes for a happy, healthy plant.

5. Start the process all over again...

Study after study has proven that kids (and adults for that matter!) who participate in growing their own food, eat more fresh fruits and veggies and maintain and more balanced diet.

Want to see more gardening posts?

Kids In The Garden

Easy Gardening For Kids

Veggie Gardening For Elementary Kids

Composting

If you have school-aged kids, composting & gardening are great ideas to bring to their schools. If your school doesn't have a garden and compost yet, grab some friends and volunteer to pitch in and create one! It's guaranteed to catch on quickly.

Michelle Obama has brought gardening to the forefront by starting the White House garden back in '09. She's also released a book called American Grown: The Story of the White House Kitchen Garden and Gardens Across America.

In my next gardening/composting post, I'll show you the little veggie garden we just started in our own backyard to get ready for springtime (yes, I'm in California so I'm privileged enough to get a head start).

Do You Know Where Your Chocolate Comes From?

2012-02-05T21:27:00.000-08:00

Almost a year ago, I posted about the dangerous side of chocolate here. Of course, the problem with cocoa still exists but some small victories have been made. So what in in the world am I even talking about?

Well, unfortunately, most of the chocolate we enjoy so much here in the United States (and other countries) comes at the expense of slaves and child laborers. It's hard to believe that in 2012 this type of abuse is still rampid in our world and no, it doesn't just end with cocoa. Ever looked into the coffee you drink? It's a whole other can of worms...and I'm guilty of buying non-fair trade goods too.

It's hard to believe when you go to store and see the cutesy decoratively wrapped packages of chocolate candies containing hearts and words of "love" that there is a darker side to it all. If consumers (myself included) really knew what went into the production of these goods, I don't think any of us would support it.

It really is hard to see the connection, but unfortunately, thousands of child slave laborers are forced into cocoa production for big companies like Hersheys, M&M Mars and Nestle to name a few. West Africa is known for it's terrible practices of trafficking and child laboring because 70% of our world's cocoa originates from the Ivory Coast.

The good news in all this? The more light brought to this issue, the more progress in the right direction will be made. For instance, I was so happy to see a change made to Hershey's chocolate production practices on change.org, where they announced that the famous Hershey's has finally launched it's first line of "kind" chocolate. Their new line of Bliss chocolates will be made from Rainforest Alliance-Certified farms and they've also agreed to give $10 million to educate West African cocoa farmers in their trade practices to combat forced labor.

What can you do?

Obviously, it's difficult to avoid purchasing slavory-free chocolate all the time since it's either not readily available or not labeled clearly. However, by simply becoming aware that this problem exists is one step in the right direction.

You can also take action on your own.

An 8th grader decided to take things into his own hands by starting a petition on change.org which you can sign here. He's demanding the Hershey company go a step further by producing all of their chocolates in a slave free way.

Not For Sale is a great site loaded with information on what small things we, as consumers, can do to help abolish modern day slavery and trafficking.

Slave Free Chocolate.org has a letter you can copy and paste to send to your Senator and Congressman.

Fair Trade USA is a great resource!

Check out this great video at OCA's website...it's humorous!

Wondering where to find cruelty-free chocolates, especially for the upcoming Valentine's Day?

Here are some places to try:

Slave Free Chocolate Table (this site is great because it provides the

links to actual and online stores in the US & UK)

Divine Chocolate USA (some yummy looking products, just be sure they're vegan of course!)

Or how about making your own sweet chocolate goodies for someone you love on Valentine's Day? I found fair-trade, vegan chocolate chips (used in the recipe below) at my local Whole Foods and have seen fair trade chocolate at many health food stores too.

Chocolate Nut Clusters
yields ~22 pieces

1/2 C. chopped toasted nuts (almonds, cashews, walnuts or whatever you like)
2 C. vegan (& fair trade) chocolate chips
4-5 Tb. soy creamer, vanilla or plain flavor (or use non-dairy milk)
1/2 C. non-dairy butter (Earth Balance)
1/2 C. agave nectar and/or pure maple syrup
3/4 C. sugar (I like raw, coconut palm or date sugar)
1/2 tsp. pure vanilla extract

Start by spraying mini muffin tin with non-stick spray.

In a small pan over low heat, toast the nuts until slightly golden brown (you'll smell when they're done!), or you could place them on a baking sheet in the oven on low heat. Roughly chop them and sprinkle even amounts into each of the muffin tin cups.

For the caramel sauce:
Using a sauce pan, melt butter over medium heat.

Add agave nectar/maple syrup and sugar, stirring in vanilla. Let it come to a boil and stir continuously for 2 minutes, then turn off heat and pour into mini muffin tins that have been sprayed with non-stick spray.
(Or you could use a regular sized muffin pan for larger candies, but I prefer the small ones!)

Carefully pour even amounts of caramel sauce into each muffin cup coating the toasted and chopped nuts. Place into freezer for about 10-15 minutes, or until hardened and cooled. (Or you could place them into the 'fridge and let them cool/harden for a bit longer.)

Melt chocolate chips either in double boiler or in microwave, being careful not to burn. Stir in creamer or milk, one tablespoon at a time, until smooth. Pour into shallow bowl and allow to cool a bit but still be fluid.

Once the caramel covered nuts are cooled and hardened, dip them into the chocolate, covering them entirely (this part is great for lil' helping hands!).

Place into 'fridge or freezer until hardened, then transfer each candy into a paper liner for a cute presentation. Or eat and serve as is!

Alternatively, you could sprinkle chopped nuts or shredded coconut on top while the chocolate sauce is still fluid.

Vegan Superbowl Snacks Even a Meat-Eater Will Enjoy

2012-02-02T20:52:00.000-08:00

If you've got plans to watch the Superbowl this Sunday, then you know that it's a great excuse to throw any kind of diet out the window. Famous for it's chicken wings, nachos, chips, burgers, hot dogs, french fries and pretty much any other junk you can think of, Superbowl Sunday is a great excuse to chow down.

Edible Bowls

But since this is the YEAR OF HEALTH, don't throw in the towel by eating crappy food, even if it's just for one day! Below are some satisfying (but yes, healthy and vegan) recipes to stuff your face with. Whether you're hosting a party or heading out to someone else's place, you should feel good about being armed with good food!

Creamy Onion Dip

from The Teen's Vegetarian Cookbook

1 package instant onion soup mix

1 batch tofu sour cream*

optional: 10 oz. package frozen spinach, thawed and drained

*Tofu Sour Cream:

12 oz. silken tofu

1 Tb. + 1 tsp. oil

2 Tb. lemon juice

salt to taste

Blend all of the above until smooth. Serve chilled.

Cucumber Veggie Dip
this one's really yummy, especially if you like cucumbers!

8 oz. vegan cream cheese, room temperature (I like Tofutti)

2 Tb. vegan sour cream

1 1/2 tsp. fresh lemon juice

dash of ground black pepper

1 large seedless cucumber, peeled

1 tsp. sea salt

2 tsp. fresh herbs (I like chives or basil)

In medium bowl, combine cream cheese, sour cream, lemon juice and pepper until smooth (either use a mixing spoon or electric beaters).

In food processor, blend cucumbers and salt until pureed. Pour the mixture through a fine mesh strainer and add the pulp to the cream cheese mixture.

Add herbs and stir until everything is combined.

Mango Salsa
recipe here

Alicia Silverstone's Cheesy Oozy Dip

recipe here

BBQ Meatless Balls

1 package Trader Joe's meatless meatballs (or use my recipe here)

1 1/2 C. bbq sauce (just make sure it's vegan & not full of yucky ingredients)

toothpicks

Heat meatballs in microwave or over stove, than add bbq sauce and stir.

Insert toothpicks.

Doesn't get any easier than that!

Crispy Veggie Curls
recipe here

Veggie Fajitas
recipe here

Creamy Blackbean Dip
yields ~2 1/2 cups

1 Tb. canola oil
1/2 C. scallions (or use onions)
1 1/2 tsp. ground cumin
1 1/2 tsp. ground coriander
2 (15oz.) cans organic black beans
3 Tb. water
juice of 2 medium limes
3-4 dashes hot sauce (or more if you like it spicy)
1 1/2 tsp. sea salt
1/2 C. vegan sour cream (Tofutti brand is good)
optional: 2 Tb. freshly chopped cilantro

Heat oil over medium heat in medium saute pan. Add scallions, cumin and coriander, stirring until scallions are soft (about 3-4 minutes). Add beans and water, stirring.

Cook for 5-7 minutes, then turn off heat.

In food processor (or blender), process entire mixture until smooth.
Add in lime juice, hot sauce, salt and sour cream. Transfer to serving bowl and sprinkle with optional cilantro (or use parsley if you don't like cilantro).

Cheesy Vegan Nachos
Grab some "healthy" chips (I like Trader Joe's flax seed chips) and a can of Nacheez. You'd think it was sinful but it's actually only 140 calories PER JAR of the stuff!

Brushetta
My aunt makes the BEST brushetta which I've been meaning to put on this blog. Until then, I'll give you the basics to a good brushetta. Grab a loaf of hearty sourdough, Italian or French bread, slice it up, rub raw garlic on the tops and bake it in the oven. In a saucepan, heat diced onion and garlic along with diced tomatoes in olive oil, then add freshly chopped basil. Add salt and pepper to taste. Once the bread is golden and crispy, top with tomato mixture. So good!

Guacamole
There's nothing like a good guacamole dip! I love to dip raw veggie sticks in mine, like zucchini, jicima and carrots. Mash up a couple ripe avocados, squeeze in some lemon or lime, sprinkle in garlic powder and salt and call it a day!

Happy Game Day!

source

NOTE: If you are the winner from the Amy's giveaway contest (Testing KT xtin_t), please let me know right away so I can get your goodies sent out!

Guest Post With the Talented DJ Karma from VegSpinz

2012-02-01T10:35:00.000-08:00

DJ Karma with her Groundhog Day creation

DJ Karma from VegSpinz takes playing with

your food to a whole new level!

I first happened upon VegSpinz when my kids and I were looking up images of cool food art. When we saw what DJ Karma had created using fruits and veggies, we were all blown away! Not only is is she talented with food, but she's a vegan (yay!) and owns a DJ Company called Destiny Entertainment. As if that's not enough, she also writes incredibly unique stories to go along with some of her food art and recipes. Be sure to check out her Dragon and the Rainbow Goblin story and food art at her blog!

These are just a few of DJ Karma's super cool food creations:

Can you believe this fish is made from only produce?

Fish of Veggies by DJ Karma

Carrot Lobster by DJ Karma

Potato Salad Totoros by DJ Karma

DJ Karma told Veggie Kids her food art inspiration comes from her desire to appeal to her inner child. "I love to find ways to play with food, and think outside of the box. It is time-consuming, but in the end, if it puts a smile on someone's face, it's all worth it! The other inspiration comes from my love of animals."

DJ Karma has some exciting things coming up in her future, including a baby boy! I asked her if she'd be raising him to be vegan too. "Yes, although it is a bit daunting when I think about him going to school and other kid's birthday parties, etc. My plan is to inform him as much as I can about why we choose to eat the way we do, and when he's old enough to make an informed decision about how he wants to eat, I'll let him make it. If anyone has advice for a vegan mom-to-be, let me know!"

Always curious what other vegans eat, I asked her what her favorite go-to vegan food was. DJ Karma said that when she became vegan, she was surprised to discover a whole new culinary world open up. "I have eaten a larger variety of foods in the last 7 years than I have in my first 34! My go-to snack or meal often changes, but now that I'm 7 months pregnant, I've been "grazing" a lot on quick foods like whole grain cereal with soy or almond milk, fresh fruits, nuts, and veggies, peanut butter sandwiches, etc. When cooking for my family, nothing is easier or more satisfying than a good vegetable- coconut milk curry over rice. When I'm feeling more ambitious, I like to make naan bread or pakoras to go along with it."

Don't ask me how she'll manage to raise her new baby, run her company and staff and continue to add her unique creations to VegSpinz...but somehow I'm sure she'll do just fine! (Plus, I can't believe she's nearly 41 years old-talk about young inside and out...must be all that good vegan food!)

The stories that go along with your art are great-do you plan on writing any books?

I have tossed around the idea of putting a book together, because I love to write. I find that a well told story with a good message weaved into it can be inspirational, as well as entertaining. Now if I can marry my love for food with my love for writing, that would be a dream come true! There's nothing in the works right now, but that could change.

(Hello, any publishers reading this-here's your chance...wink, wink!)

I know you're an amazing DJ. How does your creativity with music relate to your talent with food?

Music has always been a passion of mine, and although I don't usually go out and DJ at clubs anymore, weaving songs together in a way that creates excitement and positivity on the dance floor is an incredible high. When you share a part of yourself, and receive appreciation and enthusiasm from your audience, it not only gives you an immense ego stroke, but it provides a profound feeling of connection with the world. I think anything that provides you with that kind of love, can drive you to seek more creativity and more sharing- we all have it in us.

When asked if she had any advice for those people who want to convert to veganism but are not sure where to start or may be skeptical, here's what she said:

I think the only way anyone will be successful in making any kind of change, is if they believe the reason behind making that change important enough. You won't stick to it if the only reason is superficial, or if you're doing it for someone else. I do remember what meat, cheese, and eggs taste like- all of which are delicious. But I also keep my reasons for omitting them at the forefront of my mind, and as a result, I don't crave those foods. Animal cruelty is something I just didn't want to ignore anymore. The negative effects of factory farming on the environment is only growing, as the market for animal products increases. And finally, how foods affect health is becoming more and more evident, as we are becoming more reliant on fast-food and meat and dairy-heavy diets. I became vegan after my mother was diagnosed with cancer, and found out that the best prevention or treatment is to care about how you treat your body. Food is a big part of that. Science supports it, and there's no reason to argue with it, unless you want to be in denial (which I understand is a huge obstruction for most anyone). I don't advocate being strict with your food- only honest. Food can be such an emotional thing, and is often not just fuel. I eat healthy most of the time, but I think it's important to have the occasional vegan cupcake! If you want to find a place to start, you've found it already. The internet has a wealth of vegan food/recipe sites and blogs. There are restaurant guides, and even smart phone apps. It's much more challenging if you don't know how to cook, but if you've come this far in your food exploration, why not learn a thing or two? Preparing your own food is so much more satisfying, in my opinion, and these days there are so many resources for learning. If you're a skeptic, give it a try. If it's not for you, it's not for you.

Quick Coconut Agar Pudding

1 400ml can coconut milk (a little more than 1.5 cups)

1 tsp agar powder (or 1 Tbsp. agar flakes)

2-3 Tbsp. agave nectar (depending on taste)

1/2 tsp. vanilla extract
1 1/2 C. almond or soy milk

Put all ingredients into a saucepan, and heat until

it comes to a boil, whisking often.

Turn down heat until simmering, and whisk until agar

dissolves and the mixture has thickened (about 3 minutes).

Remove from heat and transfer to a bowl.

Cover with plastic wrap, pressing down so the plastic

is touching the pudding (keeps a skin from

forming).

Let cool and chill to desired temperature.

After chilling, puree the hardened mixture until smooth in a food processor (otherwise you can eat as a custard).

Thanks, DJ Karma!

Find more inspiring food art pictures and great vegan recipes at VegSpinz.Blogspot.

Now, if only we could find a way to hire her to come over a whip up a few creations to get our kids to eat more fruits & veggies...

Panna Cotta Strawberry Roses by DJ Karma

Banana Chocolate Chippers: They Go Together Like Peanut Butter & Jelly, Plus: Announcing the Winner of Amy's Organics Giveaway Contest

2012-01-30T10:24:00.000-08:00

There's something amazingly delicious about the combination of bananas and chocolate.

Be sure to check out three more tasty banana recipes below too!

Chocolate Banana Crunch Honey Fried Bananas

Banana Muffins

I happen to come up with these one day when I was preparing a meal for a friend who just had a new baby. I was trying to think of something more interesting than the standard brownie or cookie but it couldn't be too weird since there were going to be other lil' ones eating them as well. Hence, the banana chocolate chippers were born.

I made a double batch of these (so glad I did too!) and froze half of the dough so I can just pull some out when I need it for "freshly" baked cookies.

Banana Chocolate Chippers

makes ~24 cookies

2 "flax eggs" (2 Tb. ground flax seeds + 3 Tb. warm water)

1 C. non-dairy butter (Earth Balance), room temperature

1 tsp. pure vanilla extract

1 1/2 C. sugar (I like date sugar, coconut palm sugar or beet sugar)

2 1/4 C. flour (I used 1/2 all-purpose + 1/2 whole wheat)

1 tsp. salt (I like sea salt)

1 tsp. baking soda

1 ripe banana, mashed

12 oz. vegan chocolate chips (Trader Joe's has vegan chocolate chips, or use dark chocolate)

Preheat oven to 375F.

In small bowl, create "flax eggs" by mixing together flax seeds and water. Stir and set aside to thicken up.

In large bowl, cream together butter, vanilla and sugar. Add in "flax eggs" and combine.

In separate large bowl, combine flour, salt and baking soda.

Using electric beaters or large wooden spoon, add dry ingredients to wet and mix well. Add in mashed banana and combine until thoroughly mixed.

Stir in chocolate chips.

Place rounded teaspoons full onto un-greased cookie sheet. Do not flatten, they will spread as they bake.

Bake for 8-10 minutes or until a light golden brown color.

Remove from oven and let cool on cookie sheet for 2 minutes, then place onto wire cooling rack.

Best served warm with a tall glass of almond or soy milk!

Store in air-tight container for up to one week. Or freeze them for later. Or make a double batch and freeze half the dough so you can pull it out as you want to bake them for freshly baked cookies!

Announcing the Winner of Amy's Giveaway Contest

Thank you to everyone who entered the $70 Amy's Organics Giveaway Contest! I've chosen a winner using random.org and the winner is.....

Testing KT (xtin_t)

Please email me at veggiekids.blogspot@gmail.com with your information and I'll pass it along to Amy's who will send your prizes out right away.

All About Amy's Organics and A Giveaway!

2012-01-27T10:37:00.000-08:00

True, there's nothing like a homemade, healthy meal. But sometimes when you're over scheduled, pressed for time or just don't feel like cooking, you need some help. That's where Amy's Organics comes in! I can't tell you how many times my kids and I have been walking aimlessly up and down the grocery aisle at 5pm brainstorming what we're having for dinner that night! Many times we'll grab Amy's frozen black bean burritos, a bag of frozen veggies and call it a night (okay, so maybe I'll grab a bottle of wine for myself...only the red organic varieties, of course).

For those of you who don't know, Amy's is a family owned company offering up pizzas, snacks, veggie burgers, soups, pasta sauces, Indian meals, pot pies, burritos and much, much more. What I love is many of their items are vegan and gluten-free. They're careful to manufacture all products without peanuts, fish, shellfish or eggs. For people suffering from food allergies, they have many tasty options. (No, I'm not getting paid to say this stuff, I'm a fan myself and they agreed to giveaway some freebies!)

Amy's was kind enough to send me some of their fun and healthy organic products to try. Of course my boys and I are true vegans, refraining from cheese (as hard as that is for ME) so we like their vegan goodies. But Amy's wide variety of products are also perfect for folks who are teetering on the edge of vegetarianism or veganism. The meals are tasty enough for kids palettes and healthy enough for the adults to sneak a bite or two.

I'm a huge fan of their Enchilada With Spanish Rice & Beans, which is vegan and gluten-free. Amy's has an extensive list of vegan goods too like baked ziti, toaster pops, tofu scramble (great for a quick breakfast) and pot pies (which I haven't tried yet but they look amazing).

vegan shepherd's pie & organic chocolate cakes!

photo source

Amy's is kind enough to give away some goodies

to one lucky winner!

The winner will receive $70 worth of goods
from Amy's Organics, including...

an insulated Amy's tote bag ($20 value)

5 FREE Amy's Product Coupons ($10/each value= $50 total!)

To enter, simply follow these 3 steps:

1. Follow to Amy's on Twitter

"Like" Amy's on Facebook

2. Follow Veggie Kids on Twitter
or
"Like" Veggie Kids on Facebook

3. Be sure to let me know down below in the comments. If you're already following and/or "liking" Amy's and Veggie Kids, just let me know!

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Let's Talk Tofu: Easy Teriyaki Tofu Served Warm or Cold (Vegan & Gluten-Free)

2012-01-24T22:08:00.000-08:00

There seems to be a stereotype surrounding vegans and vegetarians that they all love tofu. Not true, right? I don't consume tofu often but when I do, I'm usually pleasantly surprised at how great it really is. So versatile. So inconspicuous. So unassuming. So healthy!

The debate many folks face with tofu is that too much of it is a bad thing, due to it's phytoestrogen content. Unfortunately, tofu has received some bad press in the past decade. But if you look at the fact that people in Asian countries have been consuming tofu (soy) for thousands of years, how could you not see the good in it?
In doing my own research, I've found that more data proves the benefits of tofu outweigh the bad. If we're talking about non-GMO (genetically modified), organic tofu then we're talking about pure heart-healthy soy protein. Tofu also contains a significant amount of calcium and lowers LDL cholesterol levels.

If you want to find out more about tofu, check out: NYTimes, Natural News, CNN or Wikipedia.

I recently cooked up an incredible easy teriyaki tofu dish that made me happy as well as my kids!

Easy Teriyaki Tofu: Warm or Cold
(Vegan & Gluten-Free)
makes 4-6 servings

1 package (~1 lb.) extra-firm tofu, drained & cut into 1" cubes
2 Tb. coconut oil*
1/4 C. arrowroot powder (in place of cornstarch)

For the Sauce:
1/4 C. tamari (instead of soy sauce)
3/4 C. water
2 Tb. honey (or use agave nectar)
1 Tb. fresh ginger root, minced
2 medium garlic cloves, minced

optional: 1 tsp. sesame seeds

Place kitchen or paper towels on top and bottom of uncut, drained tofu.
Place a heavy pan on top and let it sit for at least 10 minutes, pressing gently to remove excess water.

Add oil to medium to large sauté pan and heat over medium heat.

Place arrowroot powder in shallow bowl and toss cubed tofu in it so as to lightly coat all sides.

Add tofu to hot oil and stir so all sides are coated in oil.

Meanwhile, in a medium mixing bowl, whisk together tamari, water, honey, ginger and garlic.

Carefully pour sauce over hot tofu and stir gently.

Once all of the tofu cubes are browned and crispy on all sides, remove from heat.

Serve warm with steamed broccoli and sprinkle with sesame seeds or cold over a fresh salad.

*Have I told you how much I heart coconut oil? It's great for cooking, especially because it can withstand such high heat which makes it great for frying. But I love it mostly because it's so great to use as a moisturizer! Use it on your body, your lips, nails, hair, to massage, for your feet, etc. I slather this stuff on myself and my kids daily! Trust me, your feet will thank you too. (I've seen it recently at Trader Joe's now FYI!)

Kid-Friendly Version: omit the sesame seeds (unless they like 'em!) and give them
a toothpick to eat each bite like an appetizer at a party.

Adult Version: use the leftovers on your salad the next day like I did! Cold or warm, it's great having something "meaty" to bite into to help fill you up.

Plus...

Vote for me in the Hot Raw Chef Contest underway now!

VOTE HERE

Mine's the 1st one so you can't miss it. Thank you!

Get Your Read On: From Vegan and Non-Veg Cookbooks to Life Changing Picks

2012-01-22T21:53:00.000-08:00

I already told you I seem to be obsessed with cookbooks old and new, right? Well, I hit the library up again over this rainy weekend and here's what I picked up:

"The Complete Idiot's Guide To Vegan Baking": I love ALL of the Idiot's Guides really, but this is a great basic cookbook if you're new to the whole vegan thing. I also love their "Vegan Cooking" book.

"Live Raw": Mimi Kirk is a beautiful 70-something year old raw vegan who makes tons of inspiring dishes. Check out her website and YouTube Channel if you have time!

"So Easy": Yes, Ellie Krieger is eating a piece of shrimp on the cover. But with a title like that, I couldn't resist. Sometimes it's fun to makeover a non-veg dish into a tasty vegan creation.

"Girlosophy: Real Girls Eat": I was just too curious about this one not to pick it up. Although it's geared towards a much younger gal than I, I can appreciate the holistic and positive values packed inside. This book exudes Girl Power!

"Ani's Raw Food Asia: Easy East-West Fusion Recipes the Raw Food Way": Long title, great book. What I liked more than the intriguing recipes were her tidbits of information on why people have been eating certain foods for so many centuries and the health benefits they provide.

It made me want to eat more seaweed (I usually just nibble on toasted nori, but apparently should really be expanding my seaweed horizons). Good thing I'm starting my kefir grains (probiotic drink)...more to come on that next month.

"Peas and Thank You": Such a cute book with fun recipes-not to be confused with the Veggie Tales version about manners with the exact same title. Anyway, how could I resist when Sarah (yes, the Sarah's seem to be everywhere!) so kindly reviewed and gave away my book (see post here)? I love her snarky, honest approach to foods and kids.

"You Don't Need Meat": I had heard of Peter Cox, the author, and his impressive message promoting vegetarianism overseas in Britain. He also contributed to the late Linda McCartney's cookbook, "Linda McCartney's Home Cooking".

"The Food Revolution": I LOVE THIS BOOK!!! Why the heck didn't I read this earlier? John Robbins has a wonderful style of writing that makes it easy to read and understand. He touches on some very, very important points about factory farming and why leading a plant-based diet really is the best way to live. I highly recommend this book to both carnivores and herbivores alike. His first book, "Diet for a New America" is another must-read, published back in the late 1990's. Robbins' latest book, "No Happy Cows: Dispatches from the Frontlines of the Food Revolution", is next on my reading list. This guy has actually gone undercover to see first-hand what really goes down in the factory farms. The information is quite shocking and makes you think twice about spending money on meat...because that would mean you're contributing to the problem. Stuff to think about for sure.

photo source

"Skinny Girl": I'll admit I've been a fan of Bethenny Frankel's no-nonsense attitude ever since "The Real Housewives of NYC" aired. As a Whole Foods Chef, she has some inspiring ways of looking at food as a whole along with many great vegan and vegetarian recipes. What I like most is that the recipes are not at all complicated. Be sure to take a look at her Skinny Girl cocktail recipes too...fun for a night out!

"The Teen's Vegetarian Cookbook": This book may be from 1999 but it's full of excellent tips, especially for those of us who have kids in our lives! There are great snack tips, easy meal ideas and even tips for handling possible ridicule from other non-veg people.

Although I may not get through all of these before they're due back to the library, it's fun trying...even if I'm interrupted ten million times with "mommy, watch!".

A couple more books to add to my wish list are "The Complete Idiot's Guide to Eating Raw" and "Spork Fed: Super Fun and Flavorful Vegan Recipes from the Sisters of Spork Foods".

And For the Kids:

photo source

"Vegan Is Love: Having Heart and Taking Action" is Ruby Roth's second vegan kids book. Although it's technically not available yet, her first one "That's Why We Don't Eat Animals" is! My kids loved it and so did I. I especially enjoy her illustrations.

What food-related books do you love?

Indian Carrot Soup for the Soul

2012-01-20T09:03:00.000-08:00

The weather seems to be getting much colder in most regions which only means one thing. It's time for soup! I'm not a huge soup fan, nor is my family, but this one is a keeper. What I loved about this recipe is that it's loaded with carrots, yet somehow doesn't taste like the orange veggie. This Indian Carrot Soup calls for spices like cardamom and curry which makes the dish taste a bit exotic and as if you spent hours preparing it. Throw some mashed potatoes, green beans and hearty whole grain bread on the side and you have yourself one heart-warming meal. You could even add cubed tofu into the soup for added protein.

Although all of my kids love 'em, this soup would be great for those kids who claim to hate carrots. Have them dip chunks of bread into the soup like a fondue!

Indian Carrot Soup for the Soul

makes 4-6 servings

2 tsp. olive oil

1 medium yellow onion, chopped

2 tsp. curry

1/4 tsp. coriander

1/4 tsp. cardamon

4 carrots, peeled and cut into 1 inch chunks

3 cups vegetable broth

In a medium saucepan heat the oil and saute the onion until soft.

Add the curry, corriander and cardamom. Cook and stir 1 minute. Add carrots and broth.

Bring to a boil.

Then reduce to a simmer.

Cover and cook about 20 minutes or until carrots are tender. Strain out carrots.

Add one cup broth to carrots and puree in blender. Stir puree back into soup.

Serve hot or cold.

Can be topped with plain soy yogurt.

This recipe looks delish and would pair nicely with the soup! Or try this one!

So what's so great about carrots?

Well, everyone knows they're rich in beta carotene which turns into Vitamin A (this is when you tell the kids they're going to get x-ray or night vision from eating carrots!). Carrots are also full of fiber, minerals and antioxidants.

Oodles of Snickerdoodles!

2012-01-16T12:26:00.000-08:00

I know I declared 2012 to be the YEAR OF HEALTH, and it is, but that doesn't mean you can't treat your sweet tooth right every now and then. I'm all about being realistic and having balance in our diets. So as long as you don't over-indulge in the sweet stuff and make sure it's full of pure ingredients, you're all good! In the words of Bethenny Frankel from her book "Naturally Thin", treat your diet like a bank account...if you have a cookie (or two) after lunch, have something healthy and bit lighter for dinner.

Out of all the vegan cookies I've posted about on this blog, how could I have forgotten about the classic Snickerdoodle? It was a staple in my childhood, yet my own kids had no idea what I was talking about. For some reason, I was craving the cinnamon-y flavor and the chewy texture Snickerdoodles provide. So we had a weekend full of baking Snickerdoodles! After all, we've been so good during the week with healthy eating...I think we all deserved a little treat. Plus, these cookies are made with half whole wheat flour, flax seeds, molasses and coconut palm sugar so how bad could they really be? Although sometimes it's good to be bad!

I seem to be obsessed with cookbooks as that's all I ever check out from the library. My kitchen shelf is overflowing with cookbooks, ranging from vegan to raw to good ol' Betty Crocker! My dad got me this tattered Betty Crocker cookbook from a thrift store back in my college days when I didn't know how to cook anything. I love thumbing through it to find classic recipes and converting them to suit my needs. I mean, can you believe they have recipes like "Men's Favorite Salad" or "Veal and Ham Birds"? Wow, times have changed! Thank goodness.

I thought this was interesting too! All about meal planning: it says to include something from the Meat Group, something from the Bread-Cereal group, two vegetables (I liked that!), a dessert...and if someone doesn't like milk, you can hide it in dessert, and a beverage...it says if you haven't included milk yet, choose it here. Then on the other side of the page it says "when serving a casserole, complement it with a gelatin square (hello, collagen from animal and skin bones..ew), or lettuce wedge rather than a tossed vegetable salad.

Classic Snickerdoodles

makes 18 medium-large cookies or 24 small-medium cookies

The trick to these cookies is to use softened butter so that when you mix the butter and sugar together it gets nice and fluffy. The other trick is if you want fluffier cookies, chill the dough for at least one hour prior to rolling and baking. If you prefer flatter cookies, use the dough immediately. (My kids...okay, I...couldn't wait so we made flatter cookies as you can see from the photo)

2 "flax eggs", 2 Tb. ground flax seeds + 6 Tb. warm water

1 C. non-dairy butter (I used Earth Balance), room temperature

1 1/2 C. sugar (I like coconut palm sugar)

2 C. + 1 Tb. flour, use 1/2 whole wheat & 1/2 all-purpose

2 tsp. cream of tarter

1 tsp. baking soda

1/2 tsp. sea or kosher salt

1/2 tsp. ground cinnamon

1 1/2 tsp. blackstrap molasses

1/4 C. applesauce, unsweetened

For Rolling:

2 tsp. ground cinnamon

1/2 C. sugar

Preheat oven to 350F.

Start by making your "flax eggs": mix together flax seeds and warm water.

Stir and set aside to "gel" up a bit.

Using electric mixer or beaters, combine butter and sugar until fluffy. Add in molasses, applesauce and "flax eggs", mixing until well incorporated.

In large bowl, combine flours, cream of tarter, baking soda, salt and cinnamon.

Next slowly add wet ingredients to dry, either using a low speed on the beaters or by hand with a large wooden spoon.

Once all ingredients are combined, either cover and chill the dough for an hour (for fluffier cookies) or roll into golf ball-sized balls.

Combine cinnamon and sugar mixture in shallow bowl and roll. (Enlist help from the kids!)

Place onto baking sheet (either spray with nonstick spray or use parchment paper) about 2" apart. Gently flatten a bit using either the back of a measuring cup or a fork.

Bake for 10 minutes.

Remove from oven and let cool for 1-2 minutes on baking sheet, then transfer to cooling rack.

Cool completely before storing in air-tight container. They last up to a week...if you let them!

Tofu Scramble with Breakfast Potatoes

2012-01-13T13:45:00.000-08:00

A lot of you may be getting bored with the same ol' vegan meals over and over again, especially when it comes to breakfasts. This protein-packed, hearty breakfast (lunch, brunch or dinner, really) is a super satisfying and welcome change to the routine!

Try the tofu scramble in a wrap or alone with a side of buttered whole grain toast.

Or eat the breakfast potatoes as a side dish with some greens!

Either way you choose to eat it, you'll be left feeling like you indulged.

Tofu Scramble

makes 4-6 servings

1 block tofu, drained, pressed and crumbled
1 tsp. extra-virgin olive oil
1/2 medium yellow onion
4-6 slices vegan bacon (Smart Bacon is good)
1 C. fresh organic baby spinach, chopped
3-4 mushrooms (try crimini or shitake), sliced
1 tsp. garlic powder
1/2 tsp. ground cumin
1/2 tsp. himalayan pink salt (or use sea salt)
1/4 tsp. ground black pepper
1/2 tsp. ground turmeric
2 Tb. nutritional yeast
optional: vegan cheddar cheese
Earth Balance butter (for toast if you choose!)

whole wheat tortillas or toast

Heat oil in sauté pan over medium heat. Add onions & mushrooms, stirring, until onions are soft.

Add bacon, tofu, salt, pepper, turmeric, cumin, garlic powder, spinach and nutritional yeast.

Stir until everything is heated through and mixed well.

Breakfast Potatoes

makes 4-6 servings

2 medium sized potatoes
1/2 large or 1 medium/smallish white onion
1 bell pepper, your choice of color
2 small garlic cloves, finely chopped
1/2-3/4 tsp. himalayan pink salt (or sea salt), or use a bit more as needed
1/2 tsp. ground black pepper
2 tsp. nutritional yeast
1/2 tsp. Lawry's seasoning salt
1/2 tsp.-1 tsp. hot sauce, depending on your heat level

Scrub and prick potatoes, then place in microwave for about 5 minutes or until just soft-not cooked through.
Heat oil in large sauté pan over medium-high heat.

Add onions, peppers and potatoes. Add pepper, salt, nutritional yeast, garlic, Lawry's and optional hot sauce.

Cook and stir until potatoes get nice and brown and crunchy like hash browns.

Add onto tortilla and wrap it up like a burrito or eat it like a side dish!

Nutritional benefits of this meal? Well, there's lot.

Tofu: soy protein (good for your heart), calcium (good for the ol' bones), iron (necessary for energy)

Nutritional Yeast: B-12, folic acid, amino acids, minerals and MUCH more!

Tumeric: prevents cancer, anti-depressent

Onions: help coughs & asthma, prevent icky bacterial growth in the colon, rich in flavonoids (prevents cardiovascular disease)

Himalayan Salt: contains the same 84 elements & minerals as found in our own bodies!

Controls water regulation in our body, reduces muscle cramps...the list goes on and on...and on

Potatoes: high in B6 (important for brain health & cell development), Vitamin C, copper, potassium, manganese and fiber, phytonutrients (protect against free radicals in our bodies)

Bell Peppers: Vitamin C, Vitamin B6, thiamine, folic acid, beta carotene (prevents cataracts), phytochemicals

Want to watch this recipe come together?

Check out the video!

Slow Cooker Meals: Vegan "Beef" Stew

2012-01-09T13:48:00.000-08:00

This ain't your gramma's beef stew! Okay, so actually this recipe did technically come from my gramma but I just switched it up a bit to make it vegan. It still tastes like the good ol' comfort food I grew up with. I just love the fact that the only work it took was chopping some veggies! This dish pretty much cooks itself. So now there's no more excuses not to make dinner!

Pair it with some vegan cornbread and you've got a hearty meal. (I used Trader Joe's boxed cornbread and replaced the egg with one "flax egg"-1 Tb. ground flax seeds + 3 Tb. warm water, and used non-dairy milk)

Oh, and this is also a great meal for that certain stubborn someone who refuses to have a meatless meal. I'm not naming names....just sayin'....

Vegan Beefless Stew for the Crockpot

makes 4 large servings or 6 medium sized servings

1 slice whole wheat bread, cubed or torn into bite sized pieces

1 1/2 tsp. sea salt

1/2 tsp. ground black pepper

3 Tb. quick tapioca (found in pudding or baking section of grocery store)

1 C. water

1 (15oz.) can diced tomatoes or tomato sauce

1/2 C. diced celery

5 medium potatoes, cut into ~1 1/2" chunks

3 large carrots, cut into 1/2"-1" chunks

1 package faux beef (like Gardein's Beefless Tips or Trader Joe's Beefless Strips)

Start by adding the bread, salt, pepper, tapioca and water to crock pot. Stir gently.

Next add tomatoes or tomato sauce, celery, potatoes and carrots.
Set crockpot on high for 3 hours or low for 6 hours.

Add "meat" and cook additional 20 minutes, giving everything a stir.

*If you don't own a crockpot, don't worry! You can just throw everything into a casserole-style pot (oven proof) and bake, covered, at 325F. for 3-3 1/2 hours.

*This is a great meal for adding in any leftover veggies you have laying around. (like zucchini!) If you're needing to stretch this meal, just add a bit more of the potatoes and water.

NOTE: This did NOT go over well with the kids, but I didn't expect it to.
Consider yourself warned.
It should be a hit with the grown folks though!

I got an old-school second hand crockpot from freecycle.org (love, love, love freecyle!).

It works perfectly, aside from it's less than attractive appearance.

I found a couple different "meats" to try in the stew (there really are a lot of faux beef products to choose from at most grocery stores now: from Trader Joe's, Gardein, Field Roast Grain Meat, Lightlifee, Yves, Morningstar Farms (although some contain egg whites), Dixie Diner and Boca to name a few. )

The quick-cooking tapioca can be found with the puddings and baking supplies.

It was my first time using it and all went smoothly!

Power Plate vs. My Plate vs. Food Pyramid

2012-01-04T22:09:00.000-08:00

With all the holiday junk food hoopla over most of us are on a healthier path as we start this new year.

Personally, I'm not into New Years resolutions but I am into slowly progressing in the right direction. I'm a believer in baby steps to a healthier you, healthier kids, a healthier family (which I posted about here). How do you get started and what plan should you follow?

It seems as though the standards keep changing when it comes to nutritional requirements issued from our government officials. The new standards now require we fill half our plates with fruits and vegetables. And no, potato chips and french fries do not qualify as a veggie! But it's not all good news as you'll soon find out.

So who's right? The government's recently updated My Plate? Or the Power Plate, developed by a group of knowledgable doctors? And more importantly, what's right for you and your family? I say, become well informed and then make the decision for yourself.

Now, trying to get your kids (or your spouse for that matter!) to fill half of their plates with fruits and veggies may seem like a daunting task, but it can be easier than you'd think. Don't give up hope yet!

I'm an avid fan of Dr. Neal Barnard, his message and his cookbooks. That's why I was so pleased to find out about the new Power Plate which Dr. Barnard and a group of other proactive physicians started. It's better than the Vegan Food Pyramid (in my opinion it's much easier to understand and adapt to) and I'm hoping it catches on!

POWER PLATE
The Power Plate suggests Four NEW Food Groups including:
these servings sizes are for adults

FRUIT:
3+ servings/day

LEGUMES:
2+ servings/day

WHOLE GRAINS:
5+ servings/day

VEGETABLES:
4+ servings/day

The focus is on fresh or raw fruits and veggies, more fiber, less cholesterol and fats and using foods to heal and fuel our bodies.

PCRM's website really simplifies things by showing exactly which foods supply calcium, vitamin D, iron, protein, etc. (FYI, I'm not at all affiliated with them, just a fan!)

It's so important to involve your kids (if you have them) in learning where foods come from, which nutrients are in which foods, how much of each they need and why. The cool thing is that us adults can learn right along with them!

My Plate
There is the USDA's MyPlate.gov option in effect right now but I really have a problem (or two or three) with it. Check it out for yourself here. Under the Dairy section it actually lists things like strawberry milk, ice cream and processed cheese (view it here)! And guess what it doesn't say; that dairy causes osteoporosis. Hmm. It does say "Intake of dairy products is linked to improved bone health, and may reduce the risk of osteoporosis". Um, but what about this article? Or this article from 2005? Or this one? How about this one?

You make the call.

So you've figured out a plan that can work for you, now how the heck to get all those fresh fruits and vegetables to go down easily?

Some tricks to get those kids (and spouses!) to eat their fill of fruits & veggies:

This is the one main reason why I wrote "The Boy Who Loved Broccoli", if you haven't ordered it yet, I suggest you give it a try! It really does work like magic!

-Grow your own food: whether you have a windowsill or lush backyard to grow things, take your child(ren) to the gardening store and let them help you pick out a few seeds or seedlings to grow at home! Some easy ones to get started with are beans, lettuce, kale, peppers or radishes.

-Get kids involved: ask your kids what they'd like to see on the menu and let them help you shop. Give them a list of specific (healthy) items to pick out and place in the cart. When children are allowed to be a part of the food preparation process, they feel more confident to give it a try. Personally, my kids love telling me what they want in their lunches (sometimes it's rational, however, not every time), and they each get to choose one dinner a week. The cool thing is you may be surprised and try a new food you never thought to introduce to your young one.

-Play with your food: let kids be silly with their food and it will be more likely to make it into their mouths. Pretend an asparagus is a pencil and let kids "write on their plates" with it. (The more they handle it and get familiar with it, the better!)

-Become actors: this kind of goes with the "play with your food" concept, but in our house, when one kid (usually the youngest culprit) refuses a veggie, the older kids chime in by taking a bite of their own veggie and suddenly becoming filled with superpowers. (Example: one kid takes a bite of a carrot and instantly, and dramatically, has super x-ray vision or night vision powers...since carrots are great for those eyes!) If you have one child, have mom or dad get in the act by suddenly growing bigger in their chair after taking a bite of zucchini.

-Make food fun, not a chore: easier said then done, right? Basically what I mean is, sometimes it's best to look at your child's overall week's worth of food, rather than what they've had in one meal. Maybe they've eaten a lot more fruits and healthy items then you thought, just not all at the dinner hour. If you don't stress, hopefully the kiddos won't either! Add some fun colorful "kiddie" plates and utensils to the mix. Or try the opposite by getting out the special occasion dishes and make the meal a fancy event, complete with cloth napkins!

-Be real: if your kids are old enough to understand why they should be eating certain foods, maybe they'll be more inclined to consume them. Sometimes we go online together or flip through food related nutrition books and talk about what a sweet potato has in it that's so good for us and what it can do for our body. And on the opposite side, what will happen if we don't get those foods into our bodies. Recently, one of my three kids agreed to try beets because I told them how amazing it was for the blood and that it makes them have super powerful veins that make them go "pow!" "bam!"...I really acted it out...so glad there were no cameras around!

-Don't give up! Studies have shown it can take up to 20 tries before a kid will even attempt to eat a certain food. (I can attest to this myself! It once took my 2 year old at least that long to eat corn. I kept placing small amounts of it on his plate every so often and one evening, he decided to try it. And guess what? He liked it and asked for more and now it's a food he loves.)

-Use hunger pangs to your advantage: this may seem obvious, but the hungrier a kid is, the better your chances are for them to eat something good for them. In our house, when it's about time for me to start preparing dinner, I set out a colorful plate of bell pepper strips, carrots and olives. 9 times out of 10, it all gets gobbled up. And then you don't have to feel so guilty about them not eating the "yucky" veggie that you've put on their plate for dinner...but don't quit trying.

-Be patient: kids' taste buds are not fully developed yet (and not tainted yet either!) so they prefer milder foods as well as foods to be separated, or whole, instead of all mashed together. Ever wonder why kids don't want one food to touch another food? Sometimes using the KISS (keep it simple stupid) rule applies.

To Hide Veggies Or Not To Hide Veggies:

I do like the idea of sneaking in some healthy ingredients whenever possible, but for the most part think it's important that kids know and see what it is they're eating. Gradually, they will come around. Sneaking in some extra seeds for added protein or molasses for iron is something I'm known to do often, but if it's a piece of broccoli I want my child to eat, there's no going around it!

I would offer, however, that adding extra veggies into tomato sauces, bean burgers or vegan chili is a great way for everyone to get some extra nutrition.

Note: Sometimes personality plays a major role too. In my house, one of my kids is willing to try just about anything within reason, while another is as picky as they come, slowly...very slowly, incorporating new foods into his diet monthly. The last one is a toddler so I think he gets a bit of a pass for being picky, but he's one we sometimes bribe (yes, I'm not ashamed to say so!) with a chocolate chip or two...dark chocolate that is!

Here are some other great sources for information on eating vegan and eating better:
PETA-Accidentally Vegan
Vegetarian Resource Group
Trader Joe's
CNN

And if you're interested in picking up a copy of my book "The Boy Who Loved Broccoli", it's available at many retailers, such as VeganEssentials, Veggie-Kids.net, Amazon or BarnesAndNoble.com.

This article can also be viewed at blogcritics.com

Raw Wrap To Start The YEAR OF HEALTH!

2011-12-31T23:52:00.000-08:00

Happy New Year!

2012

how cute are these chopsticks?

Let's start out the YEAR OF HEALTH with a delicious and easy raw wrap using sunflower seed cheese. It's super flavorful and totally satisfying, leaving you feeling healthy and full at the same time. My plan for the new year is to eat more raw vegan foods. I'm not saying I'm going completely raw and I certainly still have to whip up cooked foods for the family but I know I feel better, lighter, more focused when I eat more raw foods. Ever read the 80/10/10 Diet book? It's worth a read.

Even if you're not up for the raw vegan challenge, I know you'll like this recipe! And I don't have to say to use organic whenever possible, right? Seriously. Your health is worth the money.

Raw Sunflower Seed Wrap

makes ~8 pieces

1 sheet soy wrapper* or toasted nori

1/2 C. sunflower seed cheese (recipe below)

handful of fresh spinach, or leaves of choice

handful of julienned carrots, or veggies of choice

handful of thinly sliced apples (or pears)

handful of chopped walnuts, or nuts of choice

small bowl of water

Place soy wrapper or toasted nori on bamboo mat. Spread sunflower seed cheese evenly on one end.

Add spinach, carrots, apples and nuts. Tuck and roll carefully and slowly starting at one end.

Constantly tuck and squeeze as you roll. Add a dab of water along the other edge to act as "glue".

Remove bamboo roller and slice into bite-sized pieces using very sharp knife.

Run the knife under water if needed to prevent sticking.

Dip into nama shoyu or tamari (healthier than soy sauce!)

The Soy Wrappers I used can be found here or here.

Sunflower Seed Cheese (Creamy Version)

click on the video below for the sunflower seed cheese

(I added avocado this time to make it creamier)

1 C. soaked, rinsed, drained raw sunflower seeds
1/4 C. water
1 tsp. apple cider vinegar
juice of 1 lemon
1 garlic clove
1/2-1 tsp. Himalayan Pink Salt
1 tsp. nutritional yeast

1/2 medium avocado (adds a nice creamy texture)

Add all ingredients to food processor or high speed blender until smooth. Be sure to scrape down the sides and continue to blend until completely mixed through.

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look for this on the right side of the VK home page

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A Vegan New Year's Eve Menu

2011-12-28T22:36:00.000-08:00

Wondering what to serve this New Year's Eve? Headed to a party and don't know what to bring? Want to bring a vegan item so that you have something healthier to eat?

Whether you're planning a menu for two or twenty, these recipes are sure to
please grown ups and kids alike.

Just whip up something from below and you're all set. (You know I don't like anything that's too fussy or takes too long to make so you're in good hands!)

It's all about the appetizers at a party, right? Here are some ideas to get your juices flowing and still keep you on track for a HEALTHY 2012!

Marinated Mushrooms
This is my grandmother's recipe & has always been a favorite of mine!

~2 C. mushrooms (your choice, but I used crimini)

2/3 C. tarragon vinegar*

1/2 C. vegetable oil

1 Tb. sugar

2 Tb. water

1/2 tsp. sea salt

dash of ground black pepper

1 tsp. minced garlic

1/4 C. thinly sliced purple (or use what color you like) onion

Mix all ingredients together in a bowl and marinated for at least 24 hours before serving. Just be sure all mushrooms are covered with liquid and give them a stir every now and then if you think of it!

Use toothpicks to serve.

*or make your own, it's so simple: mix 1 cup white wine vinegar with 3 (~4") sprigs fresh tarragon leaves, smash/smoosh the leaves a bit to release the oils and let sit for 24 hours if possible, or just use as is (the flavor won't be as strong, of course)

Sunflower Seed Cheese Dip

Here's the video on how to make the cheese/dip:

Mixed Nuts

Yup, it's just a bowl 'o nuts...but if you're pressed for time, nuts can be a healthy snack!

Easy Cheesy Potato Bites

recipe here

"Ranch" Dressing Dip

recipe here

Edamame Blueberry Salad

recipe here

Bite-Sized Desserts

No-Bake Chocolate Protein Crisps

recipe here

Chocolate Covered Pretzels

recipe here

No-Bake Fruity "Pies"

recipe here

Be safe. Be healthy. Have fun!

HAPPY HEALTHY NEW YEAR!

2012

Thanks for being a part of Veggie Kids! I have lots of fun things planned for 2012 to help you and your family live a healthier life.

Since starting this blog back in Feb. '11, I've learned so much, found so many inspiring & knowledgable friends and most of all have had a blast sharing with you all!

Thanks so much for your support, comments, questions and love....I feel it through the computer!

Keep it comin'!

A Very Veggie Christmas!

2011-12-26T10:47:00.000-08:00

I hope everyone had a Very Merry Christmas! My Veggie Kids definitely did. We feel very blessed to have so many great people in our lives and amazing opportunities. I feel so fortunate to have all of the luxuries of life that so many less fortunate folks don't have. Grateful am I.

Here are the highlights from our Christmas Weekend:

-lots of brotherly bonding -3 kids in my bed means hubby & me are on the couch...

...except that we got this humongous beanbag couch that is way too much fun!

-Jett got his pink guitar which he waited so patiently for (yes, I said pink guitar)

...and the coolest toy ever: a Bilibo, which they should really make for adults too!

-I thoroughly enjoyed not having to cook for once! We enjoyed a vegan Chinese meal along with sparkling cider for the kids.

-No matter how many toys these kids actually receive, they really just want time and attention.

Boredom never ceases to exist.

I'm so grateful for having time to hike outdoors & feel motivated to

begin the YEAR OF HEALTH in 2012!

Plus, I received this super cool new citrus juicer (in my opinion, you can never have too many kitchen "health" gadgets-this one adds to my collection along with my regular juicer, dehydrator, food processor...now I need a VitaMix and vegetable slicer like this one!)

And I no longer have to use my nasty coffee can as a counter composter, thanks to my cousin, Rob, for purchasing this one for me!

And how funny that we said we'd NEVER buy a motorized anything for the kids, yet somehow we ended up with this FUN scooter that requires zero energy exerted. Maybe I'll drive it to the grocery store sometime...

Happy New Year!

Get ready for tons of healthy, scrumptious recipes

to kick off 2012!

Veggie Kids has lots of excited things happening in 2012!

Coconut Cream Cupcakes

2011-12-22T11:22:00.000-08:00

I just can't get enough shredded coconut this time of year since it resembles snow! This cupcake is a fun version of the classic coconut cream pie with custard filling and whipped cream topping. Sprinkle on some crushed graham

crackers and you've got yourself one festive coconut cream cupcake!

I thought it'd be fun to break traditional cupcake rules by slicing the cupcake in half horizontally like a large two-layer cake. The result was super fun and not as difficult as you may think-just be sure to use a serrated knife! And if you're not a fan of coconut, make the cupcake batter below and add a different flavor in like chocolate, vanilla or strawberry.

Coconut Cream Cupcakes (Vegan)

makes 12 cupcakes

1/2 C. non-dairy milk, vanilla flavor preferred

1 tsp. apple cider vinegar

1/4 C. cooking oil

1/2 C. water

2 tsp. pure vanilla extract

1 1/2 C. all-purpose flour

3/4 C. turbinado (raw) sugar

3/4 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. kosher salt

2 C. non-dairy milk, vanilla flavor preferred

3/4 C. turbinado (raw) sugar

2 tbsp. arrowroot powder (or use cornstarch)

1 tsp. pure vanilla extract

2 -13.5 oz. cans full fat coconut milk

1/2 C. powdered sugar (use a vegan brand if possible)

1 1/2 tsp. pure vanilla extract

3/4 C. graham crackers, crushed

1/3 C. shredded coconut, unsweetened

For the cupcake batter:

Preheat oven to 350F. Spray muffin cups with non-stick spray.

In small bowl or cup, mix together milk and apple cider vinegar.

Set aside to "curdle".

In a large mixing bowl, combine oil, water and vanilla.

Mix with electric beaters until completely combined or for about one minute.

Add in "curdled" milk along with wet mixture, flour, sugar, baking powder, baking soda and salt. Mix everything until there are no lumps.

Fill muffin cups 2/3 full and bake for 20 minutes or until toothpick inserted in center comes out clean. Cool completely before slicing and frosting.

For the custard*:

In medium sauce pan over medium-high heat, combine milk, sugar, arrowroot powder and vanilla.

Bring to a boil and whisk over medium-high heat until it thickens up to desired consistency. Set aside to cool.

For the Coconut Whipped Topping:

Be sure to chill the cans of coconut milk for at least 24 hours before opening. It will form a lovely thick, creamy layer on top-perfect for creating whipped toppings or mousse!

Open cans of coconut milk and carefully scrape off the thick layer of cream that's formed on top. Place cream in medium bowl.

Add in powdered sugar and vanilla. Mix with electric beaters until fluffy.

To assemble cupcakes:

Slice each cupcake in half horizontally using a serrated knife.

Spoon 1 tablespoon of custard onto the bottom half and place the top half on top.

Use a spatula to spread about 1 tablespoon of whipped topping on top. Sprinkle on shredded coconut and graham cracker crumbs.

*you could avoid having to make the custard by using vegan pudding instead.

Two brands to try: ZenSoy pudding or Dr. Oetker's pudding and mousse.

HAPPY HOLIDAYS!

Chocolate Covered Pretzels-Kid Friendly Recipe!

2011-12-17T12:46:00.000-08:00

You really can't get any easier than these! Chocolate covered pretzels with sprinkles are the perfect holiday goodie project for the whole family to get involved in. I found whole wheat pretzels and dark chocolate chips to make this popular holiday treat a bit healthier! They're great to pack up for an easy and inexpensive gift idea too-just place them in some tissue paper and into a cute holiday tin! These would be fun to make with pretzel sticks too.

Chocolate Covered Pretzels

~3 C. pretzels (use whole wheat if you can find them!)

12 oz. dark chocolate chips

1 Tb. non-dairy butter (Earth Balance)

sprinkles and/or colored sugar*

Line two baking sheets with waxed paper to avoid sticking.

Melt chocolate chips and butter in microwave safe bowl or over the stove until just melted. Remove from heat while some chips are still whole and stir together until everything is melted. (There's nothing yuckier than burned chocolate!)

If you're having kids help with this, make sure the chocolate mixture is cooled enough for little hands to handle it.

Dip pretzels into chocolate, covering all sides evenly. Place onto waxed paper in single rows.

Decorate with sprinkles or colored sugar while the chocolate is still warm.

Refrigerate for at least 30 minutes to let the chocolate set.

Store in 'fridge or in cool place for up to one week. Or better yet, pack it up and deliver it to a friend or neighbor!

*be sure to look at the ingredients; find the ones that are dyed naturally to avoid icky chemicals

HAPPY HOLIDAYS!

More vegan holiday recipes to check out:

The Best No Bake Vegan Truffles

The BEST Vegan Sugar Cookies + Easy Vegan Sugar Cookie Frosting

Santa's Favorite Peanut Butter Pie (No Bake, Vegan, Gluten-Free)

Eggnog Coffee Cake

Quick No-Yeast Cinnamon Rolls

Healthy Vegan Puppy Chow

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