Protein and You

Everyone needs protein.  Its the building blocks of life.  It rebuilds our muscles, organs, skin, hair, and even certain hormones rely on this essential macro nutrient.   There are many ways to get our protein and although athletes need more, there is no evidence to support the claims that eating more protein will help build muscle mass.  All protein does it help rebuild muscle.  In fact, eating too much protein, especially too much protien from animals, is actually very harmful to our health, which I’ll go into later.    The pictures are taken out of my school text book.  Even though I am going to school for holistic health, the basic nutrition class is the same for me, or any other person going to school for a graduate degree in Nutrition.  We use the same book.  The  difference is what we do with that information.  So I’m going to start with the dry stuff, the calculations and the intakes.  Then I’m going to go into why I’m vegan, and show you that even a body builder can thrive abstaining from consuming animal protein.

From Nutrition, an applied Approach

From Nutrition, an applied Approach

 

So how do we figure out how much protein we need?  First, you need  to take your body weight in pounds, and convert it to kilograms by dividing it by 2.2.

weight(lbs)/2.2 = Weight(kg)

Then you need to take your weight in kg and multiply that by the RDI for protein.

weight(kg) x protein recommendation = protein intake per day.

 

IMG_7781

As you can see from this chart above, animal protein is not the only source of protein.  There is a book called The China Study which contains the largest comprehensive study of human nutrition ever conducted. It was launched via a partnership between Cornell University, Oxford University, and the Chinese Academy of Preventative Medicine. The groundbreaking results from the study (and other influential nutrition research) recommend the best diet for long-term health.  Its a long book, and I’ve found a synopsis online which I’m going to share with you now.     Pay close attention to #2, 9, and 10.

The China Study

The China Study (Photo credit: Wikipedia)

1. American health statistics are scary. You may feel fit as a fiddle, but the country is unwell. Almost a third of adults over 20 are obese; one out of thirteen people have diabetes; and heart disease kills one out of every three Americans. We also pay more for our health care than any other country, and we don’t have better health to show for it.

2. Animal protein promotes the growth of cancer. The book author T. Colin Campbell, PhD., grew up on a dairy farm, so he regularly enjoyed a wholesome glass of milk. Not anymore. In multiple, peer-reviewed animal studies, researchers discovered that they could actually turn the growth of cancer cells on and off by raising and lowering doses of casein, the main protein found in cow’s milk.

3. Pesticides are gross, but none switch on cancer like poor nutrition. The food you eat affects the way your cells interact with carcinogens, making them more or less dangerous. “The results of these, and many other studies, showed nutrition to be far more important in controlling cancer promotion than the dose of the initiating carcinogen.”

4. The study findings are bulletproof. After years of controversial lab results on animals, the researchers had to see how they played out in humans. The study they created included 367 variables, 65 counties in China, and 6,500 adults (who completed questionnaires, blood tests, etc.). “When we were done, we had more than 8,000 statistically significant associations between lifestyle, diet, and disease variables.” In other words, there’s no arguing with the findings, Meat Council of America. Sorry.

5. The results are simple: Eat plants for health. “People who ate the most animal-based foods got the most chronic disease. People who ate the most plant-based foods were the healthiest.”

6. Heart disease can be reversed through nutrition. Caldwell B. Esselstyn, Jr., M.D., a physician and researcher at the best cardiac center in the country, The Cleveland Clinic, treated 18 patients with established coronary disease with a whole foods, plant-based diet. Not only did the intervention stop the progression of the disease, but 70 percent of the patients saw an opening of their clogged arteries. Dr. Dean Ornish, a graduate of Harvard Medical School, completed a similar study with consistent results.

7. Carbs are not the enemy. Highly-processed, refined carbohydrates are bad for you. But plant foods are full of healthy carbs. Research shows that diets like the Atkins or South Beach can actually cause dangerous side effects. While they may result in short-term weight loss, you’ll be sacrificing long-term health.

8. Plants are powerful. It’s not just cancer and heart disease that respond to a whole foods, plant-based diet. It may also help protect you from diabetes, obesity, autoimmune diseases, bone, kidney, eye, and brain diseases.

9. You don’t have to tailor your diet for specific health benefits. Eating healthy can seem segmented—broccoli will prevent breast cancer, carrots are good for eyes, did you get enough vitamin C today? “Nutrition that is truly beneficial for one chronic disease will support health across the board.”

10. Plants do it better. “There are virtually no nutrients in animal-based foods that are not better provided by plants.” Protein (YES, PROTEIN!), fiber, vitamins, minerals—you name it, they’ve got it, and the health benefits. —Lisa Elaine Held

Eating too much animal protein has some serious side effects, some of which are immediately noticeable.  It leads to sweating and insomnia, not to mention a loss of calcium, bone loss, and kidney stones.  On top of that, animal protein is acid forming, and when our bodies PH balance is thrown off we become lethargic, our skin sags, and we have a hard time loosing weight.    Eating a plant based diet is alkaline along with all the other benefits that go along with consuming more seeds, nuts and legumes.

While we need complete proteins to survive, it is not necessary to eat a complete protein in one meal.  You can eat a bowl or rice at breakfast, and then have beans at lunch and your body will convert it to a complete protein throughout the day.  The only sources of vegetarian  complete proteins are Tofu and Quinoa.

While I’m not  trying to convert anyone to vegan-ism, I do believe it is the best way to feed our bodies, keep the planet healthy, and live long fulfilling lives.    Of course, diet is a very personal decision.  However, it is really hard to deny the facts.  There are plenty of (really good looking) vegan body builders out there.  Eating meat is not the only way, it is not a good way, and it is definitely not the most healthy way.

.  vegan athlete

 

 

Thompson, Janice, and Melinda Manore. Nutrition: An Applied Approach. San Francisco: Pearson/Benjamin Cummings, 2012. Print.

Well Good NYC.” Well Good NYC RSS. N.p., n.d. Web. 31 May 2013.

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Garlic Dill Spinach Noodles with Mushrooms and Onions (Gluten-free, Vegan)

Vegan Alfredo

 

  • 2 Packages of Gluten Free Spinach soy noodles cooked according to the package instructions and drained well.  (This is a good brand, I also like the ones in the water that only need to be soaked. – http://www.celiac.com/glutenfreemall/pasta-company-glutenfree-spinach-fettuccine-pasta-frozen-unit-p-2296.html)
  • 1/2 cup Cashew Sour Cream (Recipe here – you need to make it really thick, just add less water when blending it up)
  • 2 crushed garlic cloves, let sit for at least 10 minutes
  • 2 tbsp dry dill weed (or 4 tbsp fresh)
  • 1 tsp salt
  • 2 tbsp vegetable stock
  • 1 package crimini mushrooms, sliced thin
  • 1/2 onion, diced
  • Fresh parsley

In a blender, take the cashew sour cream, the garlic, dill and salt, and blend it up until its nice and smooth and there’s no garlic chunks.  In a sauce pan, saute the mushrooms and onions, covered, in the stock for 2 minutes.  Uncover it and cook it for one more minute.  Mix the noodles with the garlic cashew cream, then place the mushroom and onions on top.   Garnish with fresh Parsley.

 

 

Balsamic Strawberry Salad

Balsamic Pistacio and Strawberry Salad

To quote my mom: “This salad tastes like a gourmet $15 salad!”    Much like my blueberry Pecan salad, this salad brings together the flavors of sweet strawberries with everyone’s favorite nut, the pistachio.  It doesn’t get any better this.  The sweet balsamic dressing brings it all together in this light summer salad.  Always buy organic strawberries!  Mine were from the farmer’s market, and boy am I happy that the  berries are finally out!

 

Dressing:

  • 1 tsp garlic powder
  • 2 tbsp balsamic vinegar
  • 1 tbsp honey (I used raspberry honey, but you can substitute agave or stevia)
  • 1/2 tbsp yellow mustard
  • salt

Salad Stuff:

  • 2 handfuls organic baby spinach
  • 4 sliced organic strawberries
  • shelled pistachios (I used no salt added roasted because I can’t find raw anywhere)
  • White sesame seeds

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Steamed Pumpkin Pot Stickers with Ponzu Sauce

Pumpkin Pot Stickers with Ponzu Sauce

 

I’ve been brainstorming these babies all month!  I had found some  organic canned pumpkin on sale and I knew I had to make something out of it.  While Pumpkin is a more winter time vegetable, you can find canned pumpkin all year round and this is what I used.  Making this versatile vegetable into pot stickers gives it a whole new dimension and wonderful flavor.    I had tried making the filling the with cilantro but it overpowered the flavor of the sauce.  By all means though, play around with it.  Some other ideas I had to add to make it more  crunchy was cabbage and water chestnuts.  Like I always say, cooking should be fun, and you shouldn’t be afraid to experiment!

These wrappers are not gluten-free, I have no idea if you can even buy gluten-free wrappers anywhere, but I did however find a recipe to make your own, I’ll add the link at the end.  These are not homemade wrappers, however, but the ponzu sauce is all my own, as is the filling.

Ponzu Sauce:

  • 1 tbsp Siracha hot sauce
  • 2 tbsp Liquid Amino Acid
  • 1 tbsp Rice Vinegar
  • 1 tbsp Mirin
  • 1 dash stevia
  • 1/2 tsp toasted sesame oil
  • 1/2 tbsp lime juice

Filling:

  • 1 inch of ginger, diced
  • 1 garlic clove, minced and let to sit at least 10 minutes
  • 1 tbsp vegetable broth
  • 1 can pumpkin puree
  • 2 carrots, chopped
  • 1 tsp amino acid
  • 4 scallions, chopped
  • 1 tsp lime juice

Bring the vegetable broth to a boil in a pan and cook the ginger and garlic, covered, 1 minute.  Uncover and let the liquid evaporate, about 1 minute more.  If any extra liquid remains, drain it off.  In a food processor, add the rest of the ingredients and pulse until its all mixed up and finely chopped.

Bring about 2 inches of water to a boil with a steamer insert.  Fill the wrappers with 1 tsp each of the filling, then fold them over in half.  To seal them, dip your finger in some water and wet the very outer edge and press them closed around the outside.  Stand them up in the steamer insert and let them cook about 5-7 minutes.

How to make Gluten Free wrappers:

http://gardenofglutenfree.com/2012/03/18/deliciously-gluten-free-asian-pot-stickers/

March Against Monsanto – Say NO to GMO’s!

endmonsanto

I talk a lot about buying local, organic produce.  I talk a lot about not consuming GMO’s.  I realize that many people don’t even know what a GMO is and why they should be avoided.  Tomorrow there are going to be protests across the country, in nearly every town, protesting the company Monsanto, who are the main company producing round-up ready crops.  I am attending one of these marches, and even though I’ve never protested anything before, and I’m far from what one would normally call an activist, this is an issue I feel we all need to stand up for.

GMO stands for genetically modified organism.  Its when the genes of something are altered to fit the desire of the company in question.  Monsanto is a chemical company, who have been responsible for many deadly things from agent orange, to DDT.   They  came out with a pesticide called Round-up, which works by cutting off the weeds ability to soak in nutrients from the soil, pretty much starving it to death.   This is a deadly toxin, and it pollutes our water supply, depletes the soil of nutrients, and is a carcinogen among causing many other health problems.  In fact it is so deadly that the farmer’s who spray the  crops have to wear hazmats suit.  You  might have seen this meme floating around your social networking sights:

wearthis

As if all of that wasn’t bad enough, now Monsanto is making Round-up Ready crops.  They inject herbicide and pesticide directly into the genes of the crops.  This causes any bug’s stomach to explode that might eat the crop.  Monsanto claims that it is not harmful for human consumption, but it has been proven that the lining of human stomach’s do actually rupture after consuming large  amounts of GMO’s.  This rupturing of the stomach lining leads to leaky gut, where food particles end up going directly into the blood stream instead of being digested, causing many problems such as food allergies.

In the documentary “The World According To Monsanto”, animals who were fed exclusively on GMO crops get sick, they become infertile, and they die.  This happens to people as well, we are mammals too.  Don’t think that we are above the things that happen to other species.  Infertility, cancer, and death have happened already to people who cannot afford to eat organic produce.  Rats fed exclusively on GMO crops developed very large tumors.

Monsanto-GM-corn-caused-tumors-in-rats

The biggest GMO crops in the USA are corn, soy, and canola.  Corn makes up so much of the processed foods we eat….read the labels and see how much of your food contains high fructose corn syrup.  They have just allowed the importation of GMO sugar beets into the country and the list is only getting longer.  Animal products are loaded with GMO’s because they are mostly fed GMO crops.  It moves up the food  chain, remember you are what you eat.  The corn is GMO, the pig eats the corn, you eat the pig….

Common Ingredients Derived from GMO Risk Crops
Amino Acids, Aspartame, Ascorbic Acid, Sodium Ascorbate, Vitamin C, Citric Acid, Sodium Citrate, Ethanol, Flavorings (“natural” and “artificial”), High-Fructose Corn Syrup, Hydrolyzed Vegetable Protein, Lactic Acid, Maltodextrins, Molasses, Monosodium Glutamate, Sucrose, Textured Vegetable Protein (TVP), Xanthan Gum, Vitamins, Yeast Products.

Monsanto says they are trying to end world hunger but the truth is that organic farming does much better then GMO crops.  Many farmer’s have taken their own lives after being bankrupted by Monsanto.  You see, once a seed is GMO, it is intellectual property of Monsanto and you may not replant old seeds.    Imagine a world where you can’t have your own garden because owning seed is illegal.

Recently a law was slipped into congress protecting Monsanto against any findings that may show public health hazards.  This law says that they can keep planting seeds no matter what science says about them. The list can go on and on about the  dangers of GMO’s, and the use of pesticides.  The loss of the honey bee has even been linked to the use of Monsanto’s intellectual “property”.  Many countries have moved to label the use of GMO’s just like we label how much fat is in our food.  Other countries have made no-gmo zones, since cross pollination causes the organic  crops to suddenly contain GMO’s as well.  More extreme countries have gone so far as to burn down all the GMO crops!

And yet, in America, we do nothing.  We actually support this deadly company with a horrible track record.  We subsidize GMO crops and make it almost impossible to be an organic farmer.  We protect the  very company killing us.  The facts are there, and its time we stood up and said ENOUGH!

Here is the documentary I mentioned earlier.  I hope you take some time to watch it: 

If you can, find a march in your town http://www.march-against-monsanto.com/

If you can’t march, protest with your dollar.  Only buy food that is labeled 100% USDA organic.  If a product says 100% natural, it means absolutely nothing.  It must say 100% certified USDA Organic.  Do not buy processed food.  I don’t know if we will ever win against Monsanto, but I do know that as an individual we have the power to grow our own food, to make educated decisions, and to say NO to GMOs.

Crispy Baked Tofu Dippers

Crispy Tofu Dippers

These come out really crunchy with a nice soft center from the tofu.  They are great for kids to replace french fries, but of course they are way more healthy.  Full of pro-biotics that your gut needs, they are also a complete protein!

This is a great way to incorporate tofu into your diet when you don’t like the taste of tofu.  I  would know, because I’m not a big fan of tofu (Crazy, right? A  vegan who doesn’t like tofu?!) and I can eat this by the pound.  I can’t even describe to you how well these turn out, you really do have to try them out.  This is not your boring old tofu recipe!  If you want to, you can even spice up the coating on it.  Get creative!

  • 1 Block of extra firm tofu
  • 2 ener-g eggs (3 tsp ener-g egg replacer powder to 4 tbsp warm water, mixed well)
  • Gluten free, vegan panko bread crumbs

About 2 hours before making this dish, you want to drain the tofu and wrap it up in a towel, any towel will do…I used a clean dish towel.  You want to put a heave pan on top of the tofu to press out any extra liquid.  (I think they make tofu press machines, but I don’t have one.  If they don’t have one, then I should patent that!)  After its been thoroughly pressed, cut it up into 1 inch long strips.

Pre-heat the oven to 350 degrees.  Dip the strips of tofu into the ener-g egg replacer, then dip it into the panko bread crumbs.    Line a cookie sheet with parchment paper and cook the coated tofu strips about 15 minutes or until they are browned and nice and crunchy.

Crispy Tofu Dippers

These are great little dippers, they are wonderful with ketchup, BBQ sauce, or as I served them, with Thai peanut dipping sauce (I use Annies gluten free sauce )  and fresh cilantro.

 

 

**I looked up Tofu presses, they already exist.  Oh well! =)

Cilantro Lime Black Bean Salad

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This is an excellent fresh salad dish to bring to a BBQ, or just whip it up on a hot summer day and have it for dinner.  I suggest getting all the ingredients local and fresh (and organic of course) because it will really make a difference in the taste.  The  tomatoes I used were these gorgeous extra large organic, weirdly shaped green and red tomatoes, and they were the sweetest tomatoes I’ve ever tasted.    Some other ideas to put into this salad are jicama, organic corn, red kidney beans, zucchini, and yellow squash.  The chia seeds in this recipe make the flavors of the dressing pop.  Since they absorb water, any lime juice that may sink to the bottom of the dish to be forgotten are picked up the chia seeds adding  a great burst of flavor while also providing extra protein and omega-3’s.  (Not that there’s a lack of omega 3’s otherwise!)

Cilantro Lime Black Bean Salad:

  • 1 garlic clove, crushed and let to sit at least 10 minutes
  • 1 can organic black beans, drained and rinsed
  • 1 handful chives
  • 1/2 a large  tomato (or 1 whole small one), diced
  • 1/2 a large red pepper, diced
  • 1/2 a cucumber, diced
  • 1 green onion, diced
  • 1 avocado, chopped
  • handful of fresh cilantro, chopped
  • 1 tbsp chia seeds
  • 1 tbsp lime juice
  • 1 tsp smoke paprika
  • 1 tsp cayenne pepper
  • 1 tsp chili powder
  • salt

Put all the ingredients together and toss it up.   Top it with fresh avocado slices and serve it with sour cashew cream (recipe here)  I drizzled the sour cashew cream right on top, it made it looks really pretty!

Baby Breastfed by Vegan Mother Dies

Today I read an article entitled “Baby Breastfed by Vegan Mother Dies”.  (http://www.thehealthyhomeeconomist.com/baby-breastfed-by-vegan-mother-dies/)   The poor baby died from vitamin B12, and vitamin A deficiency    The parents have been sentenced to 5 years in jail due to neglect and abuse, and the article goes on to say, “While I’m not sure I favor charging the parents in this tragedy as it smacks of Big Brother far too much for my comfort level, it does communicate a clear message to other vegans:  abstinence from all animal foods is a danger to one’s health and most particularly, your baby!”   The comments following the article are a mix of agreements and dismay at the lack of education in the vegan diet.

There are a couple misconceptions about vitamin B12.  First of all, the fact is that it is not naturally forming in ANY food, whether it be plant based or animal based.    B12 is actually a bacteria, produced by microorganisms.

“B12 synthesis is known to occur naturally in the human small intestine (in the ileum), which is the primary site of B12 absorption.  As long as gut bacteria have cobalt and certain other nutrients, they produce vitamin B12. Dr Michael Klaper argues that vitamin B12 is present in the mouth as well and intestines.  Furthermore, Dr Virginia Vetrano states that active Vitamin B12 coenzymes are found in bacteria in the mouth, around the teeth, in the nasopharynx, around the tonsils and in the  tonsilar crypts, in  the folds at the base of the tongue, and in the upper bronchial  tree. Absorption of the natural B12 coenzymes can take place in  the mouth, throat, oesophagus, bronchial tubes and even in the upper small  intestines, as well as all along the intestinal tract. This does not involve the complex enzyme mechanism for absorption (Intrinsic Factor) in the small intestine as required by cyanocobalamin. The coenzymes are absorbed by diffusion from  mucous membranes….External B12 coming into the body must be combined with a mucoprotein enzyme named Intrinsic Factor, which is normally present in gastric secretions, to be properly assimilated.   If the Intrinsic Factor is impaired or absent, B12 synthesis will not take place, no matter how much is present in the diet.    A B12 deficiency can be caused by antibiotics (from the drugs themselves and contained in milk and meat), alcohol (alcohol damages the liver, so drinkers need more B12) and smoking (and all high temp cooked food is smoky) and stress also raises B12 needs).”  (Taken from http://www.vibrancyuk.com/B12.html)

So the problem really is our digestive tracts not having the proper gut flora available to properly assimilate and produce vitamin B12, not that we are not eating enough.  The article quoted above goes on to say,

“…that the real problem in so-called B12 deficiency  is a failure of digestion and absorption of foods, rather than a deficiency of  the vitamin itself…vitamin  B12 co-enzymes are found in nuts and seeds as well as in many common greens, fruits, and  many vegetables. If we ate 100 grams of green beans, beets, carrots, and  peas we  would have half of our so-called daily minimum requirement of  Vitamin B12 co-enzymes providing our digestion and absorption are normal.”

B12 is actually part of a larger array of vitamins called the B complex vitamins, which include riboflavin, and other B vitamins, which usually all appear in the same food.

B12 deficiency can be seen by fatigue, paleness in color, confusion, paranoia, weight loss, anemia, and respiratory problems.     Because many of our foods these days are lacking in nutrients, either because of the use of pesticides, or the soil being depleted of minerals in the first place, taking a supplement is always a good idea while pregnant and breastfeeding, however  nutritional yeast is also a great way to get vitamin B12 into your diet. Being deficient in this nutrient is fatal, and if the baby in the beginning article died from this problem, it was not from neglect but lack of education on the parents part, because this means that that mother was not taking in any B12 at all either.  The baby also died of vitamin A, which means the mother was not eating Kale, or broccoli  or carrots, or sweet potatoes, or lettuce…in fact there are so many foods that she must have NOT been eating that I’d really like to know exactly what she DID eat.  If it was a diet full of soda and vegan processed foods, then this is not a vegan problem, but a problem of society as a whole.  This could have happened to any baby, vegan parents or not.

Another issue that is a red flag for the parents ignorance is that fact that the baby was still only breastfeeding at 11 months of age.  Any baby who is nearly a year old should be eating solid foods to keep up with the calorie needs.   Even if the parents had only included a fortified cereal, the baby would have been getting enough vitamin B12 to thrive.

While some may argue that a vegan diet is not natural because one must take supplements to fulfill all of our daily intakes, this is simply not true.   As I’ve stated, as long as the gut is healthy, there is no need to take supplements.  (And I do not consider nutritional yeast a supplement, it is my parmigiana cheese replacement and salad topper.)  Consuming meat and dairy has been proven to lead to many diseases and health problems, and while I do understand that diet is a very personal choice, I find it very offensive that any diet would be called unnatural.  What makes us human is our ability to choose freely how we live our lives.  Of course, with that freedom comes responsibility.  We must educate ourselves before making any major decisions, especially when it comes to our diet.   My education has lead me to chose a vegan life, not only for ethical reasons, but for health as well.

I feel very bad for the parents who are not only dealing with the loss of their child, but also the abuse of the world looking in on their tragedy.  Eating meat is not the only way to eat.  It is not even the best way.  And many vegan parents have raised strong, healthy children while breastfeeding.  This was not a vegan issue, but an education issue, an issue with society, not an issue with a person.  Neglect is when you lock your child in the closet, not when you don’t know any better about nutrition.

 

Vegan Gluten-free Stuffed Mushrooms

Vegan Stuffed Mushrooms

These are SO good, I’m sitting here eating them as I type even though I just had a giant salad.  Serve these to your non-vegan friends and they won’t even know the difference, I promise.  Just a warning, they can get messy!  =)

I used day old fresh baked gluten-free vegan bread.  I used a gluten-free bread mix, and energ egg replacer to make the bread.  No salt added or sugar.  We ate half of it, and the rest of it I let sit out on my counter over night to get hard. I only used one slice of the bread to make bread crumbs, but its very dense.  Some good pre-made vegan, gluten free breads are made by ener-g as well.  They have tapioca bread, and brown rice bread.

Vegan Stuffed Mushrooms:

  • 8 Large White mushrooms with the middle stem removed (you can use crimini for more nutrition, but the white ones are bigger)

Stuffing:

  • 1 garlic clove, crushed
  • 1 handful fresh chives
  • 1/4 cup tofutti vegan cream cheese (I used herbs and chive flavor)
  • 1 ounce stale gluten free bread slice (I had baked some bread last night so used a slice of it this morning)
  • 2 tbsp flax milk
  • 1/4 cup firm tofu
  • 2 slices vegan swiss cheese
  • 1/3 cup organic stone ground mustard
  • 1 egg replacer (I used Ener-g – its 1 1/2 tsp powder to two tbs warm water for 1 egg)
  • pinch of salt

Pre-heat the oven to 350 degrees.  Mix up all ingredients in a food processor until smooth.  Line a cooking pan with parchment paper, and fill each mushroom with the stuffing mixture.  Bake in the oven for 25 minutes.  When its done, sprinkle the top with chopped fresh chives.

 

Vegan Whipped Cream Over a Matcha Green Tea smoothie

vegan whipped cream over a Matcha Green Tea smoothie

This smoothie is energizing, its alkaline, its full of vitamins and nutrients, and its topped with Vegan Whipped cream that anyone can make.  What’s not to like?

 

To make Coconut Whipped cream:

take a can of full fat coconut milk.  Do not shake it.  Open it up, and scrape off the thick part from the top.  Whip it up, add a sweetener (I added stevia and raw cacao)  Place it in a bowl in the fridge over night to set.  Save the coconut water.

 

Matcha Green Tea Smoothie:

  • 1 cup prepared matcha green tea (matcha is a loose powder ceremonial green tea)  put in the fridge over night to let cool.
  • 1  banana
  • 6 Kale leaves
  • 4 Radishes
  • 1/2 cup frozen peaches (or use fresh)
  • 1 cup of the coconut water separated from the coconut cream
  • 1 dash stevia (optional)

Blend it all in a high speed blender.    Top with the coconut whipped  cream, and the sprinkle some Matcha powder on the top.  Enjoy!