Where is Iron Man when you need him?

Makes servings USMetricAdjust Recipe (Help)

 

Seriously, where is he? With the most common nutritional deficiency in the world, for both vegetarians and non-vegetarians being iron, there is a real problem out there!

What is the point of  a muscle-bound super hero, if he is not in the business of delivering nutrient dense meals to iron-needy women? He is totally useless. (though, considering the fact that at least he doesn't wear tights, I can give him a few points in his favour.)

Since I can't expect such a delivery any time soon, I will provide my own iron sources.

 
I chose this recipe as it states  that each serving provides 100% of daily iron requirements. I tried it out and really enjoyed the balance of the spices; definitely one of the better chili recipes out there.

Googling "vegetarian iron-rich recipes" provided me with a ton of interesting choices that I am itching to sample, so Iron Man really isn't needed after all. And if I ever do get my superhero visit,...please, please let it be Wolverine!

 Crock Pot Chili           

1/2 cup olive oil

 4 onions, chopped
 2 green bell peppers, seeded and chopped
 2 red bell peppers, seeded and chopped
4 cloves garlic, minced
1 (14 ounce) package firm tofu, drained and cubed
 4 (15.5 ounce) cans black beans, drained
 2 (15 ounce) cans crushed tomatoes
 2 teaspoons salt

1/2 teaspoon ground black pepper

2 teaspoons ground cumin

 6 tablespoons chili powder
2 tablespoons dried oregano

2 tablespoons distilled white vinegar

1 tablespoon liquid hot pepper sauce                                                   

        Directions

1. Heat the olive oil in a large skillet over medium-high heat. Add the onions; cook and stir until they start to become soft. Add the green peppers, red peppers, garlic and tofu; cook and stir until vegetables are lightly browned and tender, the whole process should take about 10 minutes.
2. Pour the black beans into the slow cooker and set to Low. Stir in the vegetables and tomatoes. Season with salt, pepper, cumin, chili powder, oregano, vinegar and hot pepper sauce. Stir gently and cover. Cook on LOW for 6 to 8 hours.

Great Iron information:

http://www.vrg.org/nutrition/iron.php

The one question I wish people would stop asking me

No, it's not "Where's the other hundred?" the dreaded one-liner that Dalmatian owners are continually hearing. I still even manage to smile and can usually come up with a variety of  new answers.

It's "Where do you get your protein?" I'm asked it so often that it is incredibly hard not to roll my eyes in annoyance. While I am aware that there are people who use this question rhetorically, simply eager to debate and justify their carnivorous lifestyle, many people are genuine in their curiosity about a lifestyle that seems to challenge the information they have been given since they were a child: You need to eat meat to get enough protein and amino acids.

This conventional wisdom is simply misguided. The amount of protein that a human body needs is hugely overestimated. You can more than enough protein from eating a variety of plant foods. In fact, eating too much protein can cause health problems.

Bottom line: "It is not necessary to consume animal products to meet essential amino acid needs, as long as the diet includes plant foods from all the food groups and caloric needs are met. "

I take this information from my brilliant friend, Marina, who has her masters degree in nutrition. You can read more here, and I encourage you to do so, as she is a wealth of scientifically sound knowledge.

http://pbnutrition.wordpress.com/2012/02/21/the-protein-myth/

I just made this Barley soup last night (Barley is a great grain for protein). I like this recipe as the cumin adds an unexpected diversion from your typical Mushroom Barley soup. Wonderful comfort food for mid-winter.

Barley Soup
1  carrot, chopped                          1 onion, chopped
2 large cloves, garlic, crushed      1/2 red pepper, chopped
2 tbsp. olive oil                              1 cup dry barley
15-20 small mushrooms chopped   ( I used canned mushrooms)
1  tsp cumin                                    splash of Tabasco sauce (to taste)
pepper (to taste)                              1 tsp Braggs or Soy sauce
3-4 cups vegetable stock 
* Instead of veg. stock, I used a vegetarian beef flavoured stock that you can get at the health section of the Loblaws chain stores

In large pot, sauté carrots, onions, garlic, peppers in oil on medium heat until onions are translucent. Add mushrooms and sauté until mushrooms are tender. Add barley, cumin, tabasco, pepper, soy sauce and stock and simmer for 20-30 minutes until barley is cooked.

California Dreaming

I don't like winter.  For me to say that is to embrace the power of the understatement in the same way Michael Jackson did when he said "I'm not like other guys." (for people my age, you will get the reference.)

Cold is my kryptonite and this winter has been especially hard, especially when you consider it is still only January. So while I am mentally preparing to take my currently under-walked dog out upon the arctic tundra, I am dreaming of sunny skies. While a beach vacation is not in the cards for me, I can eat like I am on one.

Sweet, spicy and crunchy, these wraps are the taste of summer.  Throw in a strawberry daiquiri and pretend you are on vacation.  Where is that cabana boy when you need him?

Cal­i­for­nia Veg­gie Wrap
4 6-inch flour tor­tillas
4 T cilantro pesto (recipe fol­lows)
2 green onions with tops, sliced thin
¼ cucum­ber, sliced thin length­wise
1 large avo­cado, sliced thin
1 small tomato, sliced thin
1 car­rot, sliced thin length­wise
4 sugar snap peas, sliced thin length­wise
2 large straw­ber­ries, halved and sliced thin
(sweet, red peppers aren't in the recipe, but I added them)
 

Warm the tor­tillas in a dry pan over medium heat. Spread 1 T cilantro pesto on each, then top with the veg­eta­bles. Wrap and enjoy!

Cilantro Pesto
1 C fresh cilantro ( I used the squeeze tube cilantro, so much more convenient)
¼ C pecans, wal­nuts, or almonds
1 clove gar­lic
¼ t salt
2 green onions, cut into chunks
1 t fresh jalapeño, with­out seeds (I used red pepper flakes)
1 t lime juice
¼ — 1/3 C olive oil ( I used way less to cut calories and didn't miss it)

When all else fails; sneak in a liquid lunch!

 

Tempting, isn't it?  Everything at work is exploding into chaos and it's not even 11am. Just the mental image of sneaking out  to inhale few large glasses of wine(or insert drink of choice) brings a brand new, smiley perspective.

It is a tactic that most of us have used at one time of crisis or another. An office I am aware of had a massive bottle Bailey's stashed away in the mailroom when they had to deal with a certain someone who, above and beyond all reason, possessed the gift of creating drama and disorder upon every arrival.

While it can be fun to dream, we know alcohol is not a great solution to our problems. So I have provided the ultimate liquid candy lunch to the rescue.  This is so good, you won't need the alcohol. 

When I looked at the recipe; the ingredient amounts looked way overboard so I reduced many of the amounts and I am glad I did. My toned-down version turned out super rich and roll your eyes back in your head delicious; a definite stress buster.

The added bonus is the protein, nutrients and lack of sugar which will give you the afternoon energy boost you need to attack those problems or, if all else fails, run far, far away.

(my amounts are in the brackets)

1 frozen ripe banana
½ cup unsweetened shredded coconut (2 tbsp.)
2 to 3 tablespoons almond butter ( 1 tbsp.)
2 tablespoons flaxseeds
2 tablespoons raw cocoa nibs ( 1 tbsp. unsweetened cocoa powder)
1 teaspoon ground cinnamon (1/4 tsp)
1 teaspoon vanilla
Almond milk and water, to desired taste


1. In a blender, place the banana, coconut, almond butter, flaxseeds, cocoa nibs, cinnamon, and vanilla.

2. Cover with almond milk and blend until smooth, adding more to achieve your desired consistency.

* I added a scoop of chocolate vegan protein powder for an extra dose of nutrition

The # 1 reason I will never leave my purse on the floor again

I have my own version of Murphy's Law: If it has never happened to anyone you know, it will happen to me.  Last week, I greeted the day to find the contents of my purse spilled all over the place. Like most people, I jumped to the conclusion that I had been robbed. However, upon finding everything in my wallet to be where it should be, I just shrugged it off and figured I had probably thrown my purse down a little carelessly the night before, knocking out the contents.

It wasn't until lunch time when I reached for the keys in my purse, that I discovered the true source of the disarray; there was a mouse in my purse and it wasn't moving.

Not wanting to freak out my co-workers, I picked up my purse and walked out of the office as casually as one can when harbouring wildlife in your place of employment. While it might appear impressive that I didn't scream, truth be told; you have to be breathing to scream.

Outside, I  gently shook my purse onto the grass. I couldn't help be a little sad once I saw his small, grey furry body lying there, lifeless.  Since there was nothing I could do for him now, I consoled myself that if he had to go, at least he went in style. My vegan black ESPE purse with red tulip tassels.

Why a vegan bag? Is leather not just a by product of meat?  Unfortunately, most leather comes from China or India where the cattle live in deplorable conditions and are killed very inhumanely. so whether we value creatures such as cattle, mice-or any other living creature. the very fact remains that they are living beings who suffer, just like us. Not to mention the chemicals released into the environment in the tanning process. Maybe the more appropriate question is "Why don't we care?"

You don't have to give up style to go cruelty free. I get compliments all the time about my
ESPE bags.  This company is Canadian, vegan and the purses and accessories are made with polyurethane which is more eco friendly and durable compared to PVC.
http://espe.ca

Another vegan, super stylish option is Matt and Nat. I have a wallet from them that has lasted for years, despite me shoving it packed full of useless cards..
http://www.mattandnat.ca.  I also have one of their hot pink purses that has been coveted by many. I have sold so many people on both ESPE and Matt and Nat simply due to their style; the company ethics are an added bonus.

Both these companies have raving fans that far surpass just the vegan community. You will not be giving anything up by going cruelty free. Don't take my word for it-check them out yourself. Maybe, you might also find one of those trendy purse hooks to come in handy. I know I will.

Natural deodorant that doesn't stink

 If you wouldn't eat it, would you put it on your skin? A reasonable question considering more and more studies are pointing to the dangers of chemicals in cosmetics. I know I should probably answer "no", but I hate to say it, vanity wins. Like most people, I want to look and smell good.

One cosmetics concern that has got my attention is the aluminum in antiperspirants being linked with breast cancer and Alzheimer's. Unfortunately, almost every natural deodorant I have tried either didn't work and left you sweaty or replaced body odor with an alternative, weird smell.

This recipe, which I got from a friend, not only works well as a deodorant but also an effective anti-perspirant and, because you made it yourself, you know it hasn't been tested on animals. (but if you want to try it on the dog, go for it)

 Since this recipe is comprised entirely of edible ingredients,not only do you know it is completely safe,  but, in case of an emergency, you have a light snack conveniently stored under your arm.

6 T coconut oil

1/4 cup (4 T) baking soda

1/4 cup (4 T) cornstarch

essential oils (optional; I didn't use them)

What to Do:

1.  Mix baking soda and cornstarch together in a medium sized bowl.
2. Mash in coconut oil with a fork until well mixed.
3. Add oils if desired.
4.  Store in small glass jar or old deodorant container for easy use

I saw the weirdest thing in the bean dip

When I saw this recipe, just the thought of it made my lip curl in disgust. I love hummus and I love chocolate but that doesn't mean they should ever be paired up.  Just like you love both your grandma and your step-son but you are never going to set them up on a blind date; unthinkable.

However, someone out there actually did think this up and since I consider myself to be very open-minded to trying almost anything at least once (with the obvious exclusion of anything creature-based, of course), I changed my initial "eww, why would you do that?" to "why not?"

Easy enough; just throw everything in a food processor and you are done. The flavour and texture reminds me of  a Reese's peanut butter cup which is a favourite treat of many people I know. However, I wouldn't recommend informing those you are serving of the ingredients; at least not until after they eat it.


 Cookie Dough Dip

1.5 cups chickpeas (drained and rinsed very well)
1/8 tsp. salt
1/8 tsp baking soda
2 tsp. vanilla extract
1/4 cup nut butter
up to 1/4 cup almond or soy milk (only if needed- I left it out)
2/3 cup brown sugar (use sweetener of choice: agave, raw sugar, maple syrup, etc)
1/3 cup chocolate chips (President's Choice semi- sweet chips are vegan)
2 to 3 tbsp oats (for thickening)

Add all ingredients(except for chocolate chips) in a food processor(not blender) and blend until very smooth. then mix in the chocolate chips.

** This recipe is fairly sweet; you could get away with using less sugar. I suggest serving this with graham crackers