Vegan Week - Day 3

 

Fruit plate: Cara Cara oranges, prunes, dried cranberries, and toasted walnuts drizzled with pomegranate molasses.

I made some progress with the morning adventure: trying to drink tolerable coffee. I combined the vanilla soy creamer with a splash of the insipid caramel almond creamer, and it was not bad. It wasn't my usual rich vanilla bourbon pound cake-flavored Coffee-Mate-infused coffee. But we had definite improvement today!

Being a vegan doesn't necessarily mean you're eating health food - remember, the Fritos and mint faux-reos are vegan. Just as vegetarians can still be eating mac 'n' cheese and fried ice cream, while omnivores might be carefully eating lean proteins and salads, it's all about the choices you make.

And I've been choosing to eat Fritos and faux-reos a) because I like them, and b) likely as a bit of compensation for all the foods I'm currently depriving myself of, like cheese. I miss cheese. I haven't eaten pasta yet, despite it being on my "to do" list, because the thought of not even sprinkling a bit of parmesan on top of it is just kinda heart-breaking.

Now, this is my own personal little experiment and I could change the terms of my mission: I could allow the Coffee-Mate, with its bit of cream, or the parmesan. My personal feeling is that cows are producing milk, chickens are laying eggs, and bees are making honey no matter what; there's no reason not to eat these products, though you'd certainly want to be conscientious about the animals' living conditions and happiness. However, this particular lab rat is very goal-oriented and disciplined when she has to be, so I'm stickin' with it. I set the plan in motion - vegan, pure and simple - and will see it through.

And that means no cheese. Whimper ... :(

So, anyway .... Instead of lots of carbs like oatmeal or rice or noodles or muffins - which seem to have dominated my meals these past two days - for breakfast I ate a simple fruit plate: Cara Cara oranges, which I love, topped with prunes, dried cranberries, toasted walnuts, and a drizzle of my beloved pomegranate molasses. This is an integral ingredient in Middle Eastern and Persian dishes. It is sweet and tart and a fabulous condiment - go get some! Use it in salad dressings, sauces, as a glaze, or even just dribbled into club soda. Do it. You'll thank me!

Fennel slaw, assorted olives, baguette spread with Earth Balance butter substitute.

After today's photo shoot (three different menu options I couldn't eat!), my kitchen was its usual disaster of dishes and bowls and scraps and mess. By the time I got that cleaned up and threw a load of laundry in, I just made a simple lunch: the last of the olives, some more of the fennel slaw, and a chunk of good bread spread with Earth Balance butter substitute. (It has a kinda grey-ish aura to it, but tastes pretty good.) Nothing glamorous, but nice nonetheless.

Chocolate Banana Almond Milk Shake

For a snack mid-afternoon, as I typed with three stories due tomorrow (and needing a few more details before I can file two of them), I made a milkshake: banana, chocolate almond milk-based ice cream (which is so dark and chocolaty!), and vanilla almond milk. This, I have to say, was really, really good! Not a compromise at all ... :)

Chopped salad with toasted pita chips.

Still trying to finish Tuesday's feature story for the Food page, I just made a simple Israeli-style chopped salad for dinner. Chop lots of vegetables - in this case, carrots, cucumber, celery, broccoli, tomato, and red onion - in small pieces ... that's it. I thought about sprinkling it with lemon juice and extra-virgin olive oil, but decided instead to use Garlic Expressions salad dressing, made in Perrysburg (which is just outside Toledo).

If I get my story filed tonight (please, please, please!), I'll reward myself with a dessert. I'll include that in tomorrow's post ....


Chocolate Banana Almond Milk Shake

1 banana
1 generous scoop chocolate-flavored So Delicious almond milk non-dairy frozen dessert
Generous splash of Silk caramel-flavored almond milk creamer
Vanilla-flavored almond milk

Place the banana and the ice cream into the blender. Pour in a splash of creamer, then pour in enough almond milk to reach half-way up the banana and ice cream. Blend, drink, enjoy.

Yield: 1 serving
Source: Mary Bilyeu

Memphis in May Tribute - Good Luck to "Too Sauced to Pork"!

Jenn, of Jenn's Food Journey, and I have talked a lot about meeting at Memphis in May - a fabulous festival which boasts the supreme World Championship BBQ Contest (otherwise known as The Super Bowl of Swine!).  It starts tomorrow.

Neil Gallagher, of the prize-winning team Too Sauced to Pork, has offered to keep my name on his booth's guest list for two years now, which would enable me to eat to my little heart's content (since local health regulations prevent teams from feeding attendees, unless they're invited). I'd even planned to become a team member, helping in whatever way I could, even though my primary skills to offer are only sauce stirring and schmoozing with visitors. Neil and his buddies were accepting dishwashers, servers, choppers, and especially barbecue mavens to help with the effort; any skill, as long as it was offered generously, was welcomed. And they also planned to teach willing newbies like li'l ol' me, sharing the secrets to world class barbecue.

I saved and I planned and I dreamt ... but, alas, once again "real life" has intruded upon my little fantasy and has prevented my getting to Memphis for the party. Jenn isn't able to go this year either, although we were in serious negotiations about the trip - and about finally meeting in the real world, not only chatting in cyberspace - just a few months ago.

"Disappointed" is a woefully inadequate word to describe my dejection. The food, the aromas, the fun, the ambience, the festivities, the allure, the friendships ... everything was luring me down there. I scoped out restaurants along the way, and even across the state lines in Mississippi and Arkansas, too, planning my eating adventures and whetting my appetite.

Instead of getting sunburned and feasting gluttonously on pork and other goodies, though, I will be at home where family responsibilities beckon. (And if I seem to be a bit a.w.o.l. - waaaaaay behind on reading, commenting, and staying in touch - this is why. I've been serving as the figurative ham 'n' cheese in the "Sandwich Generation," with duties as both parent and child; and Craig's very sweet dog, Sammi, sadly was put to sleep last week.)

But the holiday of Shavuot [shah-voo-OHT] - which celebrates the bestowing of the Torah - began at sundown last night. I will eat traditional dairy foods, enjoy a few days off (the Jewish holiday in addition to time that I'd taken in anticipation of my trip), and have fun while also trying not to pout too much.

So Jenn and I will be in Memphis, at least in spirit! We have teamed up to offer "good luck" posts today to Neil and the team, as well as to everyone enjoying the party. I'm not a bar-b-cutie by any means - I don't own a smoker, and I don't devote days to injecting, rubbing, and mopping any of my foods. I simply grill, and do so impatiently, too, despite knowing that I should just leave things to cook over the heat without fidgeting and nudging.

But even though I'm not a world-class barbecuer, this simple, flavorful chicken and pineapple meal is a great way to celebrate the start of the grilling season!

(If you'd like to support Too Sauced to Pork, you can buy team-related clothes and other goodies here.)

Pomegranate-Marinated Chicken

4 boneless, skinless chicken breasts
1/3 cup pomegranate vinaigrette
3 tablespoons pomegranate molasses
1 tablespoon teriyaki sauce
2 tablespoons whole grain Dijon mustard
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Place chicken breasts into a gallon-sized freezer baggie. Combine remaining ingredients, then pour over chicken. Seal bag, turn to coat, then refrigerate chicken for a minimum of 2 hours. Remove chicken from baggie and discard marinade.

Heat grill to medium-high. Place chicken away from flames and cook 10 minutes per side. For last minute on each side, place over flame to encourage grill marks. Remove chicken from grill and let rest for 5 minutes, then slice.

Makes 4 servings.

Honey-Grilled Pineapple

1 pineapple
1/3 cup honey

Trim top and bottom from pineapple; stand it upright and trim rind from sides. Turn pineapple on its side and cut into 6 slices.

Heat grill to medium-high. Place pineapple slices away from flames, drizzle with some honey, and cook for 6-7 minutes until starting to tenderize. Flip pineapple over, drizzle with the rest of the honey, and cook another 5 minutes or so until tender and slightly caramelized.

Makes 6 slices.

Sweet-Tart Grilled Strawberries and So Much More at Berry Fest

I recently received a lovely email from Whole Foods Market, inviting me to enjoy some beautiful organic berries and encouraging me to share the bounty:

"Summer means getting together with friends and loved ones to celebrate longer days, warm (sometimes too warm!) weather and relaxed schedules. At Whole Foods Market, it’s also a time that we rejoice in the fresh goodness of organic berries .... (We're) celebrating organic blueberries, blackberries, strawberries and raspberries, and we’d like to invite you to join in on the fun by hosting your own berry bash!"  (Note: To that end, Whole Foods very graciously provided me with a gift card to help purchase supplies.)

Well, how could I refuse such a charming offer?  I adore berries, and I'm always happy to feed my family and friends.  Count me in!  I've been to Baconfest, then BRU Fest ... the time had come to be the hostess with the most-est for Berry Fest!

I didn't want to just make strawberry shortcake, although I love it; I wanted to expand beyond the expected.  At the same time, though, I didn't want to make anything overly complicated or exotic; rather, I wanted to serve dishes that would let the berries shine, and dishes that are easy enough to make that you can enjoy your berry fest after a long day at work or a busy weekend full of chores and errands.  I also wanted to be sure there were treats to enjoy even on those days when it's just too hot to cook.

And so, I devised the following menu:

Appetizers:
Mini Toasts with Goat Cheese and Fresh Blackberries
Blueberry Sausage Puffs with Raspberry Honey Mustard Dipping Sauce
Antipasto Platter featuring salami, cheeses, and Pomegranate Molasses-Basted Grilled Strawberries

Entree:
Blackberry-Fig Marinated Grilled Chicken with Spiced Blueberry BBQ Sauce

Salad:
Greens 'n' Grains Salad with Fresh Blackberries

Desserts:
Strawberry-Rhubarb Streusel Bars
Pizelle S'mores with Toasted Marshmallows and Smashed Raspberries

I also served raspberry iced tea and a bottle of raspberry-lemon sparkling water - easy but delicious beverages to complement the theme du jour.  And to keep the drinks cold, I offered ice cubes that had raspberries frozen into them, for flavor and for color.

Today, I'm offering recipes for the appetizers; the rest of the week will be devoted to the other delicious dishes.  Enjoy the bounty!

Mini Toasts with Goat Cheese and Fresh Blackberries

Jeremy really enjoyed these, telling me that the flavors of the cheese and the berries complemented each other perfectly.

1 6-ounce package Chevrie Fleurie organic soft-ripened goat cheese, at room temperature
16 Whole Foods 365 brand mini toasts
16 organic blackberries

Slice the cheese into 16 pieces, placing one slice onto each piece of toast; top with a blackberry.

Makes 16 toasts.

Antipasto Platter featuring salami, cheeses, and Pomegranate Molasses-Basted Grilled Strawberries

Everyone loved the cheeses and the salami, but they raved about the strawberries - "I didn't know you could grill strawberries," "This really brings out the sweetness in the fruit," and "The glaze really brightens the flavor of the strawberries."  I had wanted to serve something other than the usual olives, and was thrilled that the skewered berries were such a hit!

favorite meats - I served Fiorucci brand all natural hard salami
favorite cheeses - I served Seaside English Cheddar, Fontina, and a blueberry-studded Wensleydale
16 organic strawberries
2 tablespoons pomegranate molasses

Arrange meats and cheese in slices or cubes on a plate, leaving room for the strawberries.

Thread 2 strawberries onto skewers (so they don't just spin on one stick).  Preheat grill to medium-low, then place skewered strawberries onto grill.  Cook for 2-3 minutes per side, basting with the pomegranate molasses, just until slightly caramelized.  Place strawberries onto antipasto platter and serve.

Serves 6-8.

Blueberry Sausage Puffs with Raspberry Honey Mustard Dipping Sauce

I used the blueberry-flavored sausage to keep with the party's theme, but any flavor of sausage could be used for these simple, elegant, and delicious hors d'oeuvres.

Puffs:
1 17.3-ounce package of Pepperidge Farm puff pastry
8 links Whole Foods uncooked blueberry country maple breakfast sausage
1 egg
1 tablespoon water

Preheat oven to 400F.  Lightly grease a baking sheet.

One at a time, roll each of the 2 sheets of dough on a lightly floured surface until it is just over 12"x12"; trim rough edges.  Cut dough into 4 quarters.

One at a time, lay a sausage link onto one piece of dough, at the closest edge to you; roll up, pinch dough to seal.  Cut into 8 pieces and place the pieces onto the prepared baking sheet, cut side up, leaving 2" space between puffs; repeat with remaining dough and sausage.

Combine egg and water; brush lightly over pastries.  Bake for 15 minutes until puffed and golden and sausage is cooked.

Raspberry Honey Mustard:
1/2 cup organic raspberries
4 tablespoons Whole Foods 365 brand organic honey mustard
2 tablespoons buckwheat honey

Place raspberries into a small bowl; mash thoroughly with a fork.  Stir in mustard and honey.

To serve:  Place sausage puffs onto a serving plate, and offer with a bowl of the dipping sauce.

Makes 64 puffs and about 1 scant cup sauce.

Pomegranate-Glazed Sweet Potato Spears

Sweet potatoes aren't just for Thanksgiving.  One of the guests at the first Seder I attended at Passover brought a rich, sweet casserole featuring this gorgeous vegetable; and my very dear friend Candace, of Mi Chiamo Candace, recently posted about a flavorful spiced Roasted Sweet Potato Salad.  So with all this attention being paid to them, I've been craving sweet potatoes, which I adore.

This is a ridiculously simple preparation in which the sweetness of the main attraction contrasts with, and complements, the tartness of the pomegranate molasses.  And the house smells so, so good while this dish is baking.  These spears were fabulously delicious; I was sorely tempted to eat the entire batch instead of sharing!

This is an easy accompaniment to chicken, pork, burgers ... even turkey!

Pomegranate-Glazed Sweet Potato Spears

2 large sweet potatoes, peeled, cut lengthwise into 3/4"-wide strips
1/4 cup extra-virgin olive oil
1/8 cup pomegranate molasses
3/4 teaspoon kosher salt

Preheat oven to 375F.  Line a baking sheet with foil.

In a large bowl, toss the sweet potatoes with the oil and the pomegranate molasses.  Place in a single layer onto the baking sheet and sprinkle with the salt.  Bake for 1 hour until the sweet potatoes are glazed, caramelized, and tender.

Serves 6 as a side dish.

Chicken Baked in Spiced Mango Sauce

I received a great marketing gift last week: a case of Ataulfo mangoes, otherwise known as the Champagne variety, from the Whole Foods store down the road from where I work.  In addition to making what I must admit was a really lovely Gingered Mango Soup, my family and friends also ate a significant number of the fruits "as is," since they were perfectly ripe and so delicious.

But I couldn't just devour them all, tempted as I was.  So I devised another recipe to showcase the glorious mangoes.

Chicken can be prepared hundreds - thousands! - of ways, but still sometimes we get a bit tired of it. What, I thought, could add a bit of pizzazz to this plain ol' bird?

I didn't want to fry it ... I didn't want to curry it (often my first choice because I adore curry, so I needed to divert from my routine) ... I didn't want to just chop up the chicken and the mango and make a salad.  Hmmm ...?

I decided to cook the mango with some spice, to infuse a sauce with extra flavor and zest.  Then I merely poured it over browned chicken and baked it to caramelize the sauce a bit.  This was a fast, fabulous meal that was easily prepared after work, and it was even better than I'd hoped for!  It sounds so simple, but this dish really is exceptional.  It was fork-tender, and the flavors were vivid.

Sweet, spicy, succulent ... what great adjectives to use in describing dinner!

Chicken Baked in Spiced Mango Sauce

4 tablespoons extra-virgin olive oil, divided
2 teaspoons kosher salt, divided
1/2 teaspoon red pepper flakes
1 small onion, chopped
1 cup ginger ale
1/4 cup pomegranate molasses
2 mangoes, peeled, seeded, chopped
2-1/2 pounds boneless, skinless chicken thighs
1/2 teaspoon freshly ground black pepper
2 tablespoons brown sugar

Preheat oven to 425F.  Grease a medium casserole dish.

In a large skillet, heat 2 tablespoons oil over medium heat.  Add 1 teaspoon salt, the red pepper flakes, the onion, ginger ale, pomegranate molasses, and mangoes; bring to a boil and cook for 5 minutes.  Transfer to a blender and puree.

Season the chicken on both sides with the remaining salt and the pepper.  In the same large skillet used for the sauce, heat the remaining oil over medium heat.  Brown the chicken for 5 minutes per side, cooking it in batches if necessary.

Place the chicken into the casserole dish, pour the sauce over it, and sprinkle the brown sugar over the top.  Bake for 30 minutes until sauce is bubbling.

Serves 6-8.

Orange, Date and Almond Salad

Tu B'Shevat [TOO bay shuh-VAHT] - the Jewish New Year of the Trees - began at sundown last night and continues through today.  It is traditional to celebrate the holiday by having a tree planted in Israel; by eating a new fruit; or by holding a seder in which specific fruits are eaten in a particular order, along with the recitation of blessings.

It is also customary to enjoy dried fruits and nuts - such as figs, apricots, pecans, walnuts, etc. - although eating any type of fruit is a lovely way to acknowledge the beauty and bounty of trees.

According to MyJewishLearning.com: "The Bible expresses a great reverence for fruit trees as symbols of God's ... beneficence. Special laws were formulated to protect (them) in times of war and ensure that the produce of trees would not be picked until the trees were mature enough and tithes were given from them."  Respect for trees and care for the environment are deeply ingrained in Judaism.

Just because the recipe for today's salad is ridiculously simple and only requires 4 ingredients, don't underestimate the impact of its taste!  The brightness of the oranges, the sweetness of the dates, the tartness of the pomegranate molasses ... it's an intensely flavorful combination.  And the almonds contribute a lovely crunch to contrast with the softness of the fruits.

In honor of Tu B'Shevat, you can serve the Orange, Date and Almond Salad featured below which showcases the glorious produce of trees.  You could also offer some other dishes which feature a variety of delicious fruits and nuts, such as olives, lemons, cherries, chocolate, oranges, quince, bananas, hazelnuts, and more:

Braised Chicken Thighs in Lemony Olive Sauce

White Chocolate and Cherry Brownies

Lemon-Glazed Cherry Pasties

Chocolate Cherry Kugel

Zesty Lemon Spaghetti

Chocolate-Glazed Orange Cake

Quince-Glazed Baked Yams

Banana Nutella Cake

Triple Orange Brownies


Don't forget to read about my "Chopped" challenge: dare me to use ingredients you suggest, and I'll post about my creations!  Click here for the terms ....


Orange, Date and Almond Salad

4 large oranges
3/4 cup pitted dates, chopped
1/3 cup almonds, lightly toasted, chopped
3 tablespoons pomegranate molasses

Cut the ends off the oranges, then stand them upright and slice off the peels.  Turn the oranges on their sides and cut into thick slices, then place onto a serving dish.

Sprinkle the dates and almonds over the oranges.

Drizzle the pomegranate molasses over everything.

Serves 4.

High Blood Pressure? Me?!?!?

My blood pressure went skyrocketing in recent months, unbeknownst to lil' ol' moi. And so I'm going to be a bit long-winded today (it's been awhile, hasn't it???) with a cautionary tale.

I had always known high blood pressure to be a sneaky entity which put one's health at risk with no warning signs ... I was wrong. There can be symptoms when the situation is critical enough, but I hadn't been aware of that. And so I hope perhaps my little saga might inform or educate someone else who can benefit from it.

I'm someone who never gets sick -- the last time I had the flu was my senior year of high school, and I took care of someone who had the Norovirus at Christmastime but I didn't even catch so much as a sniffle from that nasty bug. I'm prone to sinus infections beause of seasonal allergies, but not actual illnesses.

And while I am, indeed, the poster child for osteoporosis (very small frame, Caucasian, rampant family history), I am not someone you'd consider a candidate for high blood pressure. It's much more prevalent among African-Americans, people who are overweight (I'm told nearly daily that I "should have a little more schmaltz on my bones"), and people who smoke (my sole contact with cigarettes has always been to remove them from my presence). My only risk factor was family history.

But beginning in January, I started having periodic episodes of skull-crushing headaches and nausea.

Was my immune system -- a source of such great pride to me! -- finally being compromised by my stress levels as I meandered through the telenovela that is my life??? This would be a new phenomenon, since my life has been a telenovela for years and years and I've always still been healthy.

I noticed that these episodes were tied in to very specific stressful instances in my personal life, rather than a generalized condition. And I finally went to the doctor during one of them, determined to figure out why I kept getting sick and why the symptoms were always the same. After all, shouldn't there be some variation in the viruses and bacteria I was falling prey to?

At that appointment, per the standard protocol, the medical assistant took my blood pressure.

It was 188/110.

For those of you who don't know what these numbers mean, my blood pressure has always been "textbook perfect" at 120/70. At 188/110, I was in a state known as "hypertensive crisis", described below by the Mayo Clinic:

"A hypertensive crisis is a severe increase in blood pressure that can lead to a stroke. Extremely high blood pressure — a systolic (top number) blood pressure of 180 millimeters of mercury (mm Hg) or higher and a diastolic (bottom number) blood pressure of 120 mm Hg or higher — damages blood vessels. They become inflamed and may leak fluid or blood. As a result, the heart may not be able to pump blood effectively.

.... An urgent hypertensive crisis is when your blood pressure is extremely high, but your doctor doesn't suspect you have any damage to your organs. Signs and symptoms of an urgent hypertensive crisis may include:

- Increased blood pressure
- Severe headache
- Shortness of breath"

I had each of those symptoms.

It was clear: the situation I was sorting out and finally resolving, to which I could directly tie my episodes, might literally kill me.

And so, I took certain steps like starting to take medication (2 different ones, actually), and removing myself from the stressful situation entirely (my BFF Wendy interceded on my behalf to finish some interactions). And I gave up potato chips, which I adore.

I researched ways to modify my diet to see if that could help as well. My salt intake was already low, and people have often asked for salt shakers to sprinkle a little bit extra on food I'd prepared because they were accustomed to using far more.

In doing my research, I was reminded of the DASH Diet, which is an acronym for "Dietary Approaches to Stop Hypertension." It encourages:

- Eating more fruits, vegetables, and low-fat dairy foods
- Cutting back on foods that are high in saturated fat, cholesterol, and total fat
- Eating more whole grain products, fish, poultry, and nuts
- Eating less red meat and sweets
- Eating foods that are rich in magnesium, potassium, and calcium

I bought bananas, for their potassium. I started taking magnesium supplements in addition to my prescriptions and my multivitamins and my calcium pills.

There was virtually no room for improvement on the fruits, vegetables or low-fat dairy foods (no-fat being my usual preference for milk and yogurt). I also eat whole grains almost exclusively, though I can't deny that I have 32 sweet teeth rather than only 1 sweet tooth! I also found that drinking green tea could be beneficial, so I made pitchers of it to have ready in the refrigerator.

With all of that tea loitering around, it only seemed natural to devise a recipe that would incorporate it. Poultry? Yup. Spices for flavor? Yup. Green tea? Yup.

And if I may say so myself, this was so good that you'd never know it had virtually no salt! Served with lots of fresh fruits and vegetables, it's a dish that won't make you feel deprived or as though you're on a special diet.

Oh, and how is my blood pressure now, after waging war against it???

At my last check-up, it was 122/74 ... :)


Tea & Spice Marinated Chicken

4 chicken thighs (skinless, if you prefer)
1 cup green tea, chilled
1/4 cup pomegranate molasses
1/4 cup balsamic vinegar
juice of half lemon
1 teaspoon shawarma spices (available at Middle Eastern markets; substitute 1/2 teaspoon garlic powder, if necessary)
1 teaspoon ginger
pinch of kosher salt
1/4 teaspoon cayenne pepper sauce

Place the chicken into a strong gallon-sized baggie. Combine the remaining ingredients and pour over the chicken. Marinate the chicken for 8 hours or more.

Drain the chicken and place the pieces skin-side down into a large skillet. Cook over medium heat for 10 minutes until nicely browned; turn them over, cover the pan, and cook for 20 more minutes.

Serves 4.