sarah's sustainable life

i kind of cheated on this one. asparagus really doesn’t come into season until the spring, and should only be eaten at its peak; BUT, my sister called this week and asked for a good dairy-free asparagus recipe. SO, here you are;roasted sesame asparagus! a great way to introduce skeptics to the amazingly nutritious veggie.

1lb fresh thin asparagus spears, woody ends trimmed
1/3cup Bragg ginger sesame vinaigrette
pinch sea salt

preheat oven and stone pan to 375. bring a large pot of salted water to a boil and drop asparagus in for about a minute. strain out and rinse with cool water. (you have just blanched the asparagus – hooray!) place the prepared asparagus into a large plastic ziptop bag and pour in vinaigrette. toss to coat. pour out onto prepared baking stone and sprinkle with just a little salt. bake in preheated oven for about 20 minutes, or until asparagus just begins to brown. serve hot.

*calcium, iron, vitamins A&C, fiber, what doesn’t this veggie do? i have long considered it should be among those counted as super foods!

i know, it’s winter, but it still feels like fall in south texas! this is one of my favorites all year round, but is particularly delicious and practical when apples are in season. today’s recipe: autumn bake!

1 carrot, 1 tart apple, and one sweet apple, all grated
1/2cup unsweetened, shredded coconut
1/4cup molasses
2T agave nectar
1tsp lemon juice
2T canola oil
pinch each of salt and cinnamon

preheat oven to 350. mix carrot, apples, and coconut in a lightly oiled baking dish. whisk together remaining ingredients and pour over veg/fruit, tossing lightly to coat well. bake in preheated oven for about 30minutes. delicious!!

i have to admit, i hate to cook for myself. raising josiah, working, and being married to a youth minister, i don’t want to take the time to cook a separate meal for myself three times a day. and though prepackaged food gets such a bad rap, i have no choice, right? not so fast! after many years of searching the shelves, i have found a few brands of convenience health foods with a great tasting variety of vegan options. today, i will share with you my lazy vegan fare secrets, so that you too can occasionally free yourself from cooking without feeling guilty about the quality or price of the food.

Amy’s kitchen – this line of frozen foods carries everything from scrambled tofu and black bean burritos to pad thai and tamales. i can get the complete meals for just under three dollars a piece at my local markets. my favorites: Non-Dairy Rice Crust Cheeze Pizza & Indian Vegetable Korma

dr. mcdougall’s right foods – this stuff is about as healthy as food can get, and as convenient as tapping into your hot water dispenser. not as varied as amy’s kitchen, dr. mcdougall specializes in soups and oatmeal. if this doesn’t sound appealing, you need to check out the website and see the delicious varieties that are available. my favorites: Vegetarian Chicken Flavor Pilaf Big Cup and Curry with Brown & Wild Rice Fruited Pilaf Big Cup

lightlife – apart from having delicious bacon and hot dog replacers (for those days you just want everyone in the family to be eating the same meal), lightlife has some heat and eat options that, flavor and texture wise, just can’t be beat! my favorites: smart BBQ & smart chili.

kashi – who doesn’t love kashi cereals and snacks? did you know they have also introduced a line of frozen entrees that, though not nearly all vegan, have some very healthy and DELICIOUS options?! check out your freezer section, and specifically hunt out the tuscan veggie bake and the mayan harvest bake – such exciting choices!

this is so easy, it is hardly a recipe, but when i posted last week that my son and i were enjoying some vegan hot cocoa, LOTS of people asked me for the recipe. so here it is, in all its simplicity. enjoy some tonight around the fireplace, and make it a part of your new year’s eve tradition.

for each cup of hot chocolate:
8oz almond milk
1 heaping tablespoon cocoa powder
1-2tablespoons Stevia in the Raw*

in a small saucepan, heat the almond milk to just below boiling and remove from heat. whisk in the cocoa powder and stevia. when all is dissolved, pour into mugs and dust with a little cinnamon or serve with a peppermint stick to swirl in. YUM!!

*Stevia in the Raw – is a brand name. stevia is a natural, calorie free sweetener that comes from the stevia leaf. it can be very concentrated and overpowering, but this brand measures cup for cup like sugar.
*cocoa powder – full of wonderful antioxidants and…it’s chocolate, people. what else do you want?

in an effort to push my son past his current broccoli phobia, i turned one of my favorite dishes of all time (broccoli and cheese stuffed potato) on its head, and broccoli latkes were born! these make a nutritious and festive looking side dish during the holidays. you could even add a small jar of well drained pimientos for extra flair.

1 1/3cups instant potato flakes
1/3cup powdered skim milk
1T non-hydrogenated margarine
1heaping tsp garlic salt
2cups broccoli puree*
1/2-3/4cup grated colby jack cheese
canola oil for browning

combine the potato flakes, powdered milk, and garlic salt. scoop margarine into hot puree and stir into dry mix. fold in cheese. roll into balls, then flatten gently. fry in hot oil a few minutes on each side, until lightly browned. for extra kid appeal, serve with ketchup for dipping:)

broccoli puree – place 2cups frozen broccoli florets into a small saucepan with just enough water to cover. sprinkle with salt and heat on high. when broccoli begins to boil, remove from heat and drain off most of the water. pour into a blender with a drizzle of olive oil and puree. add water as necessary to keep it smooth, and be careful blending hot stuff! (the top of your blender should be slightly opened to allow steam to escape.)

broccoli is a great source of vitamins A & C, and has plenty of calcium and iron.

chicken salad is such a nice, homey food, and makes a great lunch in the winter time. my version uses chicken style seiten in place of meat and some unusual additions to give amazing flavor. hope you all enjoy today’s recipe: curried “chicken” salad!

1/3cup veganaise
2tsp madras curry powder
2T mango chutney
1tsp dijon mustard
2Tchopped cashews
1scallion, chopped
salt and pepper to taste
1-513g package chicken style seiten, drained and chopped

combine veganaise with curry powder, chutney, mustard, cashews, and scallion. mix well and season to taste with salt and pepper. fold in seiten and chill for at least an hour to allow flavors to set. makes a great sandwich folded up in some homemade naan or on papadum crackers!

seiten is a great, low-fat, high protein meat replacement for those who may not be able to have soy.
curry spices have been prized for many years as anti-inflammatory and contributing to a healthy heart.

tis the season to overeat. we did not leave that behind with thanksgiving and most people will be cooking/eating in abundance until january (at which time we will feel the need to go on a fad diet and lose it all in a week). this seemed like a great time to remind everyone which foods really need to be bought organic, “the dirty dozen” as we like to call it. these foods are likely to have the highest amount of chemical pesticide residue, and should therefore be bought organic as often as possible. they are (in no particular order):
1) peaches
2) celery
3) carrots
4) apples
5) berries
6) nectarines
7) bell peppers
8)leafy greens
9) grapes
10) cherries
11) potatoes & sweet potatoes
12) tomatoes

it’s important to remember that the list changes from year to year with the ebb and flow of current farming practices. a good rule of thumb is for any fruit and veg that have thin skins and/or skin that you will consume, it is always best to go organic. ALSO, if you are in to meat and dairy, please always buy organic from a reputable local farm.

this week holds one of the greatest holidays on the calendar – thanksgiving! i am not a person that enjoys or advocates overindulgence, but this holiday has great potential!! this year, if you are foregoing the traditional bird for any reason, consider starting a new tradition by adopting a turkey. a photo of your family’s adopted pet would make a wonderful centerpiece to a native american feast featuring squashes, pumpkins, popcorn, corn, native nuts, seeds, and fruits. this type of meal would not only be worlds healthier than what is usually eaten for this holiday, but gives a chance to discuss what the original holiday may have looked like. this is your opportunity to give thanksgiving a little more depth, and make it stand apart for your family.

this recipe came from a friend of mine who happens to be a chef. when steven first made this, i was hesitant to try – dill with butternut squash? one bite later and i was hooked! (that’s why you are a chef, steven, and i am not.) this simple and DELICIOUS recipe would be great to bring to an autumn potluck, an awesome addition to the thanksgiving table, or even a yummy a la carte lunch on a chilly day (complete with a creamy glass of soy milk)! today’s autumn offering: steven’s roasted butternut squash!

1medium butternut squash
2T olive oil
1/4cup pure maple syrup
1/2cup dark raisins
good pinch sea salt
3T chopped fresh dill

preheat the oven and a stone baking pan (if you have one) to 400. peel and chop* the butternut squash into small, uniform pieces (to allow for even roasting). place in a large mixing bowl. pour over with oil and maple syrup; add raisins and toss to coat well. season with salt and dill and toss again lightly. spread out on the preheated pan and place in the oven to roast for 20-25minutes. squash should be soft and lightly caramelized when done.

butternut squash contains iron, calcium, vitamin C, and off the charts vitamin A! it’s also a great source of fiber (as are most veg).
*now for the bad part: unless you have a very sharp peeler, shaving a butternut squash can be anywhere from annoying to down right dangerous. make sure your knife or peeler is in top shape before preparing this recipe!

it is a myth that one must drink eight 8oz glasses of water a day to be healthy. what is not a myth is that the body often mistakes thirst for hunger, causing you to eat when you would just as well be satisfied with a nice glass of water. it is also true that most americans do not drink enough water and that lack of the stuff can cause all kinds of health problems (exhaustion, constipation, and UTIs to name a few). a good way to keep your appetite at bay through the holidays (and all year long) is to drink the proper amount of water for your weight every day. the formula is simple: divide your weight in lbs by the number 2 and the answer will be the number of ounces of water you need to drink daily. for example: 140lbs/2=70oz of water per day. for something a little more special, try adding crushed mint to ice water during a meal or a juicy lemon wedge to a cup of hot water after a meal. mint and lemon contain their own appetite suppressing qualities that may encourage healthy weight maintenance! and enjoy the water. it is refreshing and light during a heavy food time of the year. you won’t need to buy expensive regulating yogurt at the end of it all if you can keep up with your water intake!!