Salad with Romaine, Fennel and Clementines

By Yonni Wattenmaker

Clean Foods, Clean Living

I’m a clean eater. What does that mean, exactly? Well, it’s about eating from nature’s bounty: fresh foods in their most natural state. Nothing with a label, nothing processed: purely nuts, seeds, fresh produce, healthy fats and lean proteins. Not sure what to make of this? How about whetting your appetite with kale cashew pesto with chia seed falafel; fresh spinach salad with roasted eggplant and avocado-basil dressing; and leek and tomato-apricot soup?

I learned at a very young age that I had an intolerance to dairy and sadly had to forgo the dixie cup ice cream at birthday parties. Then, along came college where gluten intolerance hit me full force. I wasn’t ready for this double whammy, especially eating such a restrictive diet under the confines of a mere dorm-room fridge. I struggled for many years in college and beyond, wondering what I could eat (what my body wouldn’t reject) and what I should eat (to replenish the nutrients I wasn’t getting from gluten and dairy). After 10 years of chronic stomach pain and other unpleasant side effects, visiting every doctor in Manhattan and even venturing out to the Mayo Clinic in Minnesota, I was written off as a medical mystery: “Nothing is wrong with you,” and “I can’t help you.”

So I decided to heal myself in a natural way, I started working with a medical doctor specializing in functional medicine and healed myself with food that keeps me content, feeling good about myself and smiling every day. I learned how to create a homemade salsa, dressing, marinade, guacamole, hummus and so much more by experimenting in my kitchen with fresh produce and herbs.

My attitude toward this lifestyle wasn’t always so positive though. There was a point in my life where I thought I would never find anything I could eat without getting sick, as our society breeds off over-processed, over-salted convenience foods. But, I put in a lot of time and research when I made the big decision to take charge of my health. I went back to school, learned a lot about how food heals and started a blog that’s all about gluten- and dairy-free living. My goal is to help people who have similar issues with and intolerances to foods or people who suffer from a medical illness where certain foods need to be restricted, to learn that it is easier than you think to adjust your lifestyle –and if you keep with it, you will succeed. I bring my own food to barbecues, on airplanes, along for car rides and sometimes even to weddings. Hey,a girl’s gotta eat. And eat, I do. I love food; it’s what healed me.

Food is what took me off pain killers and steroids when I was suffering from colitis, bacteria overgrowth, dysbiosis, parasites and pathogens. Food is what brought a smile to my face when I was in chronic pain. It took patience, time, research and learning how to listen to my body by starting each day with a fresh green juice.

It’s about eating fresh: fresh vegetables, fresh fruitf resh, lean proteins, and healthy fats.

It’s not about the gluten-free pizzas or the vegan cookies or the dairy-free ice creams. Yes, I’m sure they all taste great. But if these companies are taking out the gluten, dairy, fat or sodium, well … what exactly are they putting in? Kind of scary to think about, isn’t it? Just take a look at the ingredient list, and I’m sure you’ll be blown away (or unable to pronounce) what’s inside.

Let’s start by taking a step back and eating the basics: fresh produce, lean proteins and healthy fats. Challenge yourself to forego the food store for local farmers markets … I bet you’ll be surprised how creative you can get. And the best part? Your taste buds will transform, and you’ll soon realize you don’t need that fake sweetener or that sugary iced tea or those cookies.

Why? Well, when you use fresh, naturally sweetened foods such as beets, carrots, sweet potatoes and fresh herbs such as mint, cilantro and parsley, you will be fully satisfying your taste buds with all-natural tastes. Believe me, I never thought I’d say those words … never thought they’d come out of my mouth. But I assure you, fresh ingredients and herbs can make anything taste good. It takes patience and practice and a bit of learning, but that learning curve isn’t steep, and you can do it.

Here are a few fun recipes to try yourself.

Vegan Falafel Balls with Kale Cashew Pesto

Yield: 4 servings

-2 cups chickpeas, cooked
-1 large sweet onion, roughly chopped
-3 cloves garlic
-1/3 cup fresh parsley, roughly chopped
-1 tablespoon fresh lime zest
-2 tablespoon fresh lime juice
-1 ½ tablespoons cumin seeds, toasted
-3/4 teaspoon sea salt
-1/2 teaspoon freshly ground white pepper
-1/4 teaspoon chili powder
-1 teaspoon extra virgin olive oil
-1 tablespoon rice flour
-2 tablespoons ground flax seeds

Preheat oven to 400 degrees F.
In a small skillet over medium heat toast cumin seeds. Toast until golden brown, approximately 3 minutes.
In a food processor combine chickpeas, onion, garlic, parsley, lemon juice, cumin, sea salt, white pepper and chili powder; pulse process until coarsely chopped. Add olive oil, rice flour and ground flax seeds. Using your hands, mold into golf-sized balls.
Place falafel balls on a nonstick baking sheet. Bake for 20-25 minutes or until golden brown.
Remove from oven and serve warm with Kale Cashew Pesto (below).

Kale Cashew Pesto

-2 cups kale, steamed and roughly chopped
-¼ cup scallions, chopped
-½ cup cashews, toasted
-2 tablespoons nutritional yeast
-1/4 cup rice milk
-2 cloves garlic, roasted
-½ teaspoon sea salt
-2 tablespoons fresh lemon juice
-1 teaspoon extra virgin olive oil
-1 teaspoon chili powder

Place kale and scallions in food processor and pulse until chopped.
Add cashews, nutritional yeast, rice milk and garlic; pulse again to combine.
Slowly add sea salt, lemon juice, oil and chili powder.
Continue pulsing until smooth.
Serve as a dipping sauce with Falafel.

Blood Orange Kale Chips with Caramelized Cherry Onions

Yield: 2 servings

-1 large Vidalia onion, sliced into thin rings
-1 cup water
-1/4 cup fresh red grapes
-1 medium blood orange
-2 teaspoons balsamic vinegar
-1 teaspoon agave nectar
-2 tablespoons olive oil
-Sea salt and pepper, to taste
-Pinch of paprika
-4 cups fresh kale, roughly chopped

Preheat oven to 300 degrees F. Line 2 large baking sheets with parchment paper.
Place onion in a medium-size bowl and fill with water. Place in the microwave for 10 minutes.
In a separate bowl, combine juice from the blood orange, balsamic vinegar, agave nectar, olive oil, sea salt, pepper and paprika; whisk to combine.
Place kale, orange juice mixture and onions in a large bowl; using hands, gently toss to coat. Add fresh grapes.
Arrange kale and mixture in a single layer on prepared baking sheets. Bake until crispy, approximately 25-30 minutes.

Carrot Coriander Dip

Yield: 4 servings

-6 large carrots, shredded
-2 tablespoons raw cashews
-1/4 cup almond milk
-1/4 cup hemp milk
-1/2 teaspoon coriander
-1/4 cup fresh parsley
-1 teaspoon lime juice
-1/2 teaspoon cinnamon
-1/4 teaspoon sea salt
-1/3 teaspoon freshly ground white pepper

Place all ingredients in a blender; pulse until smooth.
Transfer to the stove top, cook on low heat for 4-5 minutes or until thickened.
Enjoy atop grilled vegetables and tofu or as a dressing on salads.

Amie Valpone, HHC, AADP, is a culinary marketing consultant, recipe developer and food writer specializing in gluten-free and dairy-free culinary nutrition. She is also the publisher of “Easy Eats”, a gluten-free, online magazine.

Photo credit: brew127

Cheese and the Obesity Epidemic

The epidemic of obesity has grown dramatically in recent years, most notably in children, one-third of whom have been swept up by weight problems and are at risk for heart disease, diabetes, and certain forms of cancer, among other problems.Unfortunately, the battle against obesity is getting a lot harder. First of all, people trying to lose weight have been lied to. They have been told that the problem is a lack of exercise, when, in fact, studies clearly show that weight gain in the United States over the past 30 years is almost entirely due to changing eating habits, not a lack of physical activity.They have been lied to about food, with quick-fix, low-carb advocates pointing a finger of blame at bread and fruit, when carbohydrates actually have only four calories per gram, unlike fats, which have nine. That’s why people in Asian countries stayed thin and healthy until Western fast-food chains brought in meat, cheese, and other junk foods that displaced traditional rice-based meals.

They have been lied to by some well-meaning, but not-yet-well-informed fat-acceptance advocates who, while helpfully rallying against discrimination, have also sought to minimize obesity’s dangers with phrases like “obese but healthy.” You can also be “a smoker, but healthy,” but that simply means the complications have not yet arrived.

But most of all, they have been lied to by the meat and dairy industries, which aim to convince us that we need cheese, meat, and other unhealthful foods. The federal government, traditionally beholden to industry, has joined in the duplicity, not only by subsidizing the very foods that cause weight gain and by dumping them into our children’s school lunch programs, but by issuing dietary guidelines that have been too timid to chuck unhealthful foods out.

As a result of this lack of forthrightness, obesity has settled in for the long term, and many people have simply become resigned to it for themselves and their children. The consequences will be devastating: Experts estimate that one in three children born in 2000 will go on to develop diabetes—a disease strongly linked to excess weight.

The obesity epidemic is not caused by inactivity, bread, rice, gluttony, weak will, or a bad childhood. It is caused by a tsunami of unhealthful foods, and one of the worst, perhaps surprisingly, is cheese. Typical cheeses are about 70 percent fat, and every last fat gram packs nine calories that no one needs. Most of that fat is saturated (“bad”) fat—the kind that increases cholesterol levels and puts us at risk for diabetes, Alzheimer’s disease, and other diseases. A 2-ounce cheese serving also packs 350 milligrams of sodium and, ounce for ounce, as much cholesterol as a heart-stopping steak.

In 1909, the average American consumed only 3.8 pounds of cheese in a year’s time. Today, that number is pushing 34 pounds. That’s an increase of 30 pounds per person this year, next year, and again the year after that, thanks to the combined promotional efforts of government and industry. Of those extra 30 pounds of cheese we are stuffing into our mouths every year, it would only take one or two to stick in order to explain the entire weight problem in America. Of course, there are other co-conspirators in the obesity epidemic, too, notably the rise in meat and sugar consumption.

A Wake-Up Call

PCRM erected billboards in New York State depicting a heavy-set man and woman and pointing out, clearly and simply, that cheese contributes to obesity. Judging by the press response, it was a message that was badly needed. Many reporters had no idea that cheese was so high in fat and calories.

We knew that the dairy industry would object. But the fact is, dairy farmers and their families need this message, too. After all, they run the same risks as their customers.

Some overweight people may object, too. Just as cancer organizations have used images of tobacco-damaged lungs and anti-drunk-driving organizations have shown grim accident scenes, graphic visual reminders are painful for the victims of these conditions.

Certainly, there is no value in blaming overweight people for a condition that results from a mixture of industry marketing, government promotions, addictive qualities of foods, genetic vulnerabilities, medication effects on appetite, and, in the end, overeating. Instead, it is essential to zero in on the problem foods, expose them, and do what we can to get them off our collective plates. The PCRM billboards are a mirror, showing obesity as it really is, linking it appropriately to cheese, and making it clear that there is a problem here.

The worst thing that doctors or the public can do is to slow down the fight against obesity and against the foods that contribute to it. Prying a generation away from tobacco was tough, and prying people away from obesogenic foods today will be far more challenging. People struggling with weight problems deserve understanding and support, and we do them no favors if we hide the problem, sugar-coat it, or fail to address its causes. We have to face the dangers of obesity directly, make it clear that certain foods are serious problems, and do all we can to support the changes that are essential for good health.

For more information on how to optimize your health, visit NealBarnard.org

Photo credit: Bart Heird

Eat Like You Give a Damn!

Jenny, Dylan (rescued as a veal calf) and Doug

Hello Crazy Sexy Posse! My name is Jenny Brown and I am the Co-Founder and Director of the Woodstock Farm Animal Sanctuary—a non-profit organization and shelter that rescues farm animals and works to end the systematic abuse of farm animals everywhere. I am mother to over 150 furred and feathered souls who have, in one way or another, been abused, neglected, discarded or abandoned. I am also a cancer survivor! Yay me!

At the wee age of 10 years old I was diagnosed with Osteogenic Sarcoma or — in other words — BONE CANCER (gasp!). I endured almost 3 long years of chemo and lost my lower right leg. I’m also a veggie-lovin’ vegan who grew up in Louisville, Kentucky and never even heard the word “vegetarian” until, uh, college? Seriously. There was rarely ever a vegetable cooked in my house that didn’t have a ham hock (aka: pig’s knee) in it! Every meal incorporated meat or dairy (usually both) until my first semester of college where not only did I hear the word “vegetarian” but I became one instantly after reading about the plight of farm animals. It was then that I made some life-changing connections between the meat on my plate and the miserable life of the individual it came from.

My guess is that if you’re a part of this online community you’re probably taking steps to get healthy, adopt a greener lifestyle, kick your cancer’s ass, or all of the above. I am sure you are also beginning to understand that adopting a well-balanced vegan diet is a great way to possibly achieve all these goals. And let’s not kid ourselves—old habits are hard to break. Changing your diet can be really challenging—especially since we live in a society where animal products are BEYOND prevalent—they are the mainstay. But if you need more reasons or motivation for moving towards a plant-based diet, how about 100 of them —because that is roughly the number of animals you will save each year by going vegan!

Andy the pig – rescued last summer from slaughter

And chew on these stats: The average meat eater is responsible for the deaths of some 2,400 animals during his or her lifetime. In more personal terms, during a 75-year life span, a typical U.S. resident is responsible for the suffering and death of 10 cows, 34 pigs and other small mammals, 2,535 turkeys, chickens and ducks, and uncounted numbers of aquatic animals. Good Lord! We’re walking graveyards!

Sadly, most people just don’t realize how dramatically meat and dairy production in the US has changed over the past 50 years. Those childhood images of happy animals living on sunny, idyllic farms couldn’t be further from reality. Virtually all animals that are raised for food — or their products — live miserable lives in intensive confinement in dark, overcrowded facilities called “factory farms.” These nasty corporate operations emphasize high volume and profit with little or no regard for the environment or humane treatment of animals.

Animals raised for food endure a life of suffering which is something not evident in the neatly wrapped packages of meat offered for sale at grocery store counters. We are so disconnected from the process of raising and killing animals that if you ask a child where meat comes from she might just say the freezer!

Albie wearing his artificial leg, Photo Credit: Ambers Clark

We pay others to do our dirty work. Bruce Friedrich (one of my heros!) asks, “ how many of us could spend an afternoon cutting animals’ throats, or even watching it? And then ask yourself in what other areas of your life do you pay others to do things you find too repulsive? And how ethical is it to pay someone to do things that are wholly unnecessary and too atrocious to watch?”

So just do it guys – cut out the meat and dairy! It’s so easy and when you really break it down, think of it this way: Is the trivial pleasure of your taste buds worth a life of misery for some poor nameless farm animal that feared death? That wanted to live? That mourns for the calves or the piglets torn from her? That suffered her entire life in a gestation crate or in a battery cage so that people can eat her flesh, her mammary secretions (milk) or her unfertilized embryos (ahem, eggs).

My husband Doug and I started Woodstock Farm Animal Sanctuary to not only help as many farm animals as possible but to get people thinking about the individuals behind the corpses on their plates. The ones who come through our doors are but a tiny fraction of the billions of animals suffering RIGHT NOW for the meat and dairy industries. But together with these animals our job is to raise a greater sense of ethical awareness—to fill the collective hole in the conscience of society—and hopefully in turn, save more animals by convincing people not to eat them.

Carli the dog acting as surrogate Mom for tiny Clover the goat

Sanctuaries are unique in that we have the opportunity to potentially open the hearts and minds of those of who visit. Seeing is believing, and once visitors are able to see and interact with these animals in a natural, loving environment, there is no denying that they think, feel and simply enjoy life.

So if the temptation of pepperoni pizza or that hamburger is stronger than your health-motivated will power, remember that those slices, that patty and those wings came from someone.

As Albert Schweitzer– the great humanitarian & philosopher—once said—“Think occasionally of the suffering of which you spare yourself the sight.” This is what I ask of people and what I ask of you. And if you need a good dose of ethical motivation, come on down to our sanctuary sometime and let your heart, not your habit, do the guiding!

Originally published February 19, 2009.

Miami: Vegan & Vegan-Friendly Eateries

Whether you’re shaking it on the dance floor, strolling cool ’hoods on art and architecture walks, doing yoga on the beach or sampling the newly hot bicycle scene, Miami gives you a workout. Good thing this sexy city also gives you hip and healthy places to refuel and rehydrate.

So where can you find sazón (sassy seasoning) – while keeping your pH and budget in balance? My Miamian gour-mates fed me their secrets, so now I’ll dish them out to you.

Vegan Venues

 
T.H.R.I.V.E. (The Raw Inspired Vegan Experience)
A true insider secret, this new oasis is tucked within a busy South Beach block. Look for the sidewalk sandwich board; pass through the blossom arbor and alley; then behold an Eden of breeze-blown sashes, lush foliage and beachy sofas. The all-vegan raw and organic dishes are phenomenal, attracting daily visits from eco- and physique-conscious foodies. Rich in enzymes, vitamins and flavor, tantalizing choices reflect the globetrotting owner’s wide-ranging tastes: spiralized zucchini with Tuscany-inspired sun-dried tomato marinara or basil pesto, nut meat/cabbage tacos, sprouted seaweed-veg pate nori roll. The new Sunday brunch includes tofu with sweet potato hash browns. Note: Sweet potatoes are culinary bliss to Miamians; the orange superfood pops up in foods from fries to pies … and in beauty and detox diets! 1239 Alton Road, South Beach. *Juice bar

Lifefood Gourmet
Aside from the honey, it’s raw vegan rapture, from the “wild milk” (Brazil nut-based) and goji shakes to the pumpkin nut-meat plus nut-cheese burrito, veggie-flaxseed pizza and lasagna layered with alt-Alfredo macadamia pine nut sauce, spinach and Irish moss-erella. Seeking chlorella, spirulina and blue green algae? Craving mamey or carob? Got it. In the throes of ecstasy, you might miss the mission statement, which outlines goals of cellular nourishment and rejuvenation, tapping self-healing powers and “spreading a sense of well-being, sanity and happiness.” Sounds and tastes great. 1248 SW 22nd Street, Coral Gables.

La Vie En Raw Cafe
Run by a vibrant integrative nutritionist and certified raw chef, this totally vegan, mostly organic cafe starts working its magic with the revitalizing local art gracing the walls. The menu changes with the seasons, but pounce on the Beet “Raw-violi,” ground walnut-and-carrot faux tuna with creamy avocado, any sea vegetable or nut-cheese dish – and the chocolate pie. 3808 Southwest 8th Street, Coral Gables. *Juice bar

Mac’n Food Truck
Miami has a new food truck – and it’s vegan. Feel like having mac ’n cheese with portobello and plant-based mozzarella? Fresh-cut sweet potato fries? Fried green tomatoes? Just-picked watermelon with fresh basil and sea salt? Step right up! Check the website for locations, which change daily.

Vegan-Friendly Restaurants

 
Catch Grill + Bar
Across the muy bello Venetian Causeway, the recently renovated Miami Marriott Biscayne Bay houses a cool new indoor/outdoor bayfront restaurant committed to sustainably sourced fare. The chef can veganize some dishes or whip up a seasonal veggie platter. But even more fun: plant-based teasers plus mocktails. Go for the zesty hummus, eggplant-abulous baba ganoush, munchy edamame and lightly fried plantain with yummy guac. Then greet the starry night with handcrafted healthy cocktails, such as a most refreshing pineapple juice splashed with agave and pink peppercorns. 1633 North Bayshore Drive, near the Port of Miami.

Metro Organic Bistro
This hip haven in historic MiMo (Miami’s Modern Architecture district) serves several vegan entrees such as a Green Burger and crispy Chickpea Cakes. Or make a meal of fresh-off-the-farm sides such as grilled fennel. 7010 Biscayne Boulevard, MiMo district.

Escopazzo
Long committed to organic, sustainable and divine, this chic Italian bistro introduced a raw-vegan menu late last year. Indulge in such delicacies as a gingery butternut tagliatelle with ginger, lasagnette layered with pesto, pine nut-derived ricotta, eggplant and squash, and spiced vegetables wrapped in Swiss chard. 1311 Washington Avenue, South Beach.

The Cafe at Books & Books
One of the few Lincoln Road sidewalk cafes offering inspired vegan dishes. Helmed by a pioneer of New South Florida cuisine, temptations include a perfectly seasoned Cuban black bean soup, grilled tofu fajita wrap with roasted corn salad, and tropical wild rice with coconut. 927 Lincoln Road, South Beach.

Sweet Tooth

 
Sweat Records Cafe
At this all-vegan coffee shop, great tunes pair well with Unicorn Love Bomb Espresso, Dirty South Chai and mouth-tingling cupcakes – coconut lemon-iced, anyone? (They even serve vegan empanadas: spinach/sun-dried tomato and curry.) 5505 NE 2nd Avenue, Little Haiti.

Coconut Grove Saturday Organic Market
Eco-conscious, plant-based diners rejoice! In addition to just-picked veggies and raw deli, raw tostadas, raw pizzas, you can indulge in raw tiramisu and raw pies with moist crusts of dates, nuts and spices. 3300 Grand Avenue, Coconut Grove.

Peace A’ Cake
Pure vegan food porn made by a holistic health coach from spelt flour, apple sauce, coconut palm nectar, dark chocolate chips and raw almonds. Sold at local health marts and juice cafes; website lists locations.

Indulge for health’s sake – you’re in Miami! Want to add to our list? Dish and tell!

Robin Soslow is a writer/photographer who pedals and noshes her way through cities and countrysides. Embracing the credo “Be the change you wish to see,” she lives small, volunteers with animal welfare groups and enjoys having omnivores lust after her vegan dishes.

Photo francis ledoux, Lorenia, Zlatko Unger, Ines