Lentil Pilaf

I grew up loving lentil soup.  Being Italian meant it was served to me with beans and olive oil.  Being a vegan works well with loving lentils because they are so good for you.  Lentils also contain the third-highest levels of protein found in legumes which makes them a natural selection for vegetarians and vegans.

Having made the lifestyle switch to more healthy eating I think its great for me to look at the recipes I have long loved and made and to know that with a few simple product or ingredient switch’s I can still eat my favorite things.  Along with my love for all things lentil is this fun and easy to prepare recipe.

The finished product – Lentil Pilaf. © Photo by Florence Ricchiazzi Lince

Ingredients

2 TBLS grapeseed oil

1 small onion, diced

1 TBLS minced garlic

2 c. brown rice (cooked is fastest)

2/3 c. lentils (soaked or soft is fastest)

Salt and pepper to taste

Directions

Start by sauteeing the onions and garlic together in some grapeseed oil. © Photo by Florence Ricchiazzi Lince

1.  Place diced onion, grapeseed oil and mined garlic in a frying pan.
2. Saute until translucent, approximately 10 minutes.
3. Add cooked rice and lentils to the pan.
4. Pour in vegetable broth.
5. Add in salt and pepper.
6. Allow to blend together on a low heat for 10-15 minutes if using cooked rice and soft lentils.  If using uncooked rice and firm lentils allow to cook 20-30 minutes on a higher flame to let the rice and lentils cook.  Cook long enough to allow the broth to be mostly absorbed by the rice.
7. Serve warm.

I usually have several cups of cooked rice on hand at all times.  I always make my rice with vegetable broth.  This tends to give any dish an extra sweet flavor.

I also have two cups of every bean soaking at all times in my refrigerator.  I always have a need for adding beans to one of my recipes.  I like having the ability to have them always on hand.  I do not buy canned beans.  I buy beans in bulk and we cook and eat them fresh.

I served this as a side with my black bean burgers.  The spice in the black bean burger (recipe forthcoming soon) and the sweet flavor from the lentil pilaf was a great combination.

As always if you try this recipe I hope you will share with me your thoughts and if you have any recipes you think I might enjoy I hope to hear from you.

Florence Lince

about.me/leanmeanandvegan

Nammy’s (A Review)

You can’t miss Nammy’s – the front is bright green. This might be the most colorful store front in all of Olympia.

The buildings in the downtown area of Olympia would best be described as eclectic. The buildings and the individual store fronts all have their own unique personalities. It was into one of these ‘personalities’ that I ventured recently. The place is called Nammy’s.

The front of the restaurant is painted bright green and there is a monkey emblem and the words Deli and Bakery written on the logo. There is one thing however that years of travel have taught me, never take for granted that which you think you know, explore all things and prepare to be surprised.

And so I was when I entered Nammy’s and found a Vietnamese Sandwich shop here in the heart of downtown Olympia.

The shop makes fresh to order Vietnamese vegetarian sandwiches such as BBQ tofu, curry tofu, shredded tofu and a vegetarian ham sandwich, yep you guessed it made from tofu. There are regular sandwich options made with pork, chicken and ground beef.

For each and every category that Nammy’s offers; sandwiches, rolls, specials, pastries or party platters they have a vegetarian option and a mainstream option. This place really does have it all.

They have seating for perhaps a dozen people inside but most people order and go. Each time I have been inside there has been a line at the counter that stretch’s to the door with people ordering sandwiches. Everything is made while you wait.

One of the surprises that greeted me on my first visit was a basket filled with bánh rán. Into this sweet rice ball is placed mung bean paste and the fried desserts are covered in sesame seeds. I have long loved these sweet pastries and consider them dessert. They cost $1 each and since they are hard to find well worth the price.

One of my all time favorite desserts. They make these fresh every morning and fill a basket with them that you will find on the counter. Cost is $1 each.

By their own admission the website for Nammy’s is not being updated and they do not have a facebook page. It is therefore best to just enter the store and place your order for a fresh sandwich. Prices range from $2.75 to $5.75 for main food entries; pastries are .99 to $1.50 and party platters range around $50 – $60.

The store is open Monday – Saturday from 11 a.m. to 7 p.m. and closed on Sunday’s.   Nammy’s is located at 513 Capital Way South in Olympia.

Florence Lince

About.me/leanmeanandvegan

Kale Chips

I love football.  Living outside of the United States was often times hard because streaming American football was sometimes not possible where we were living.  When you live and grow up in the US you get used to being able to watch football on Thursday nights, all day on Sunday and then Monday nights, so to be deprived of all that football fun is down right horrible.

Where this leads me too is that I need snacks to watch my football games.  I grew up in Buffalo, NY where most people have pizza, chicken wings and cold beer when they enjoy a football game.  I needed to find a great snack for when I watch football so I didn’t feel deprived.

My newest recipe for Kale Chips fits the snack attack bill.  They are light, crisp and can be made with any spice or salt flavoring that you wish.  They are easy to make as well.

© Photo by Florence Ricchiazzi Lince

Ingredients

1 bunch kale

1 Tbls grapeseed oil

1 tsp. seasoning salt (any kind you want)

Directions

1. Preheat an oven to 350 degrees F (175 degrees C).
2. Line a non insulated cookie sheet with parchment paper, aluminum foil or leave it plain.
3. Tear the leaves from the thick stems and piece the kale leaves into bite size pieces.
4. Wash the kale and allow it to dry somewhat.
5. Place the dry kale pieces on a cookie sheet.
6. Drizzle the kale with olive oil and sprinkle with seasoning salt.
7. Bake until the edges brown but are not burnt, 5 to 7 minutes.
8. Flip the kale pieces over with a spatula.
9. Bake the other side for 5 to y minutes making sure the kale does not burn.

You can also put the kale pieces in a large plastic bag, add the oil and the seasoning salt, seal the bag and just shake it up to get all the ingredients to mix.  Place the kale bits onto the cookie sheet and bake.

I used two cookie sheets for my kale chips because my husband likes hot and spicy foods and I don’t so I made one tray with a salsa spice and the other with garlic powder and a mild seasoning salt.

My husband uses his chips as croutons on his salad to give it an extra kick.

Once bunch of kale made two baking sheets of kale chips. One plate was for me and was mild; the other was made with a Cajun spice for my husband. He uses his kale chips like croutons on his salads. © Photo by Florence Ricchiazzi Lince

As always if you try this recipe I hope you will share with me your thoughts and if you have any recipes you think I might enjoy I hope to hear from you.

And just in case anyone is wondering what team I’m cheering on…

Go Bronco’s!  🙂

Florence Lince

about.me/leanmeanandvegan

No Bulk Buying

In my past non-vegan life I bought food in bulk. Heck I bought everything in bulk. My family laughed at me because I easily had six months worth of toilet paper, canned goods, and cleaning agents stored and scattered throughout the house so that I always had what I needed at hand.

Then we sold everything and traveled to four continents and over twenty-four countries with only a couple of suitcases each. This meant that bulk buying was off the table.

During our three years of living life on the road and even though in some of the countries we stayed for six month I learned to buy and eat fresh foods only. I learned that a small refrigerator is actually a blessing in disguise because you are forced to buy in small quantities and to buy fresh more often.

I learned that not buying what would not fit into a suitcase or a backpack was incredibly freeing and in the long run most likely more cost efficient.

Living outside of the US and being able to buy groceries without all the chemicals, preservatives and other unhealthy things in them I knew that returning to the US would also mean that there would no longer be any processed foods in my house, no pre-packaged foods and no buying from the large or chain grocery stores.

Even though we returned to the US to set up a home once again I can firmly attest to the fact that every single item in my kitchen is used once or several times every day or week. Every bit of food in my refrigerator or cabinets is used in recipes either daily or weekly. And I only have a one month supply of paper towels or toilet paper stashed in the cabinets.

I guess the only thing I bulk buy now is kale. I buy somewhere between three and five bunches every week. I make us a large kale salad every day, I use kale in my stir-fry and I also make kale chips.

Shopping the way I do now forces me to use up everything in my refrigerator on a weekly basis. It forces me to plan my meals and to make a really good grocery list. It forces me to eat healthy and to experiment with new foods. I am no longer tossing food that didn’t get eaten before it turned moldy because we are also not buying that which we do not need.

Everything in life happens for a reason they say and some experiences shape our future, we just do not see it at the time because we are living in that moment. I see now that selling everything we owned to live life on the road for three years was a way to teach me that it was all that bulk buying that was weighing me down.

Florence Lince

About.me/leanmeanandvegan

Peace, Love and Raw (A Review)

When I knew that we were returning to the Olympia area to set down roots for a time I began to look for places that sold vegetarian or vegan foods and I found a little place called Peace, Love and Raw. Isn’t that a great name for a healthy eating establishment?

Peace, Love and Raw is a grab-and-go place here in Olympia, WA. © Photo by Florence Ricchiazzi Lince

Upon arriving in Olympia this was literally the very first stop in my quest to hunt for places to buy healthy foods. I was disappointed however in the fact that this is only a grab-and-go location, not a sit-down restaurant, which I think, in the long run, will stunt its growth opportunities.

Originally begun to sell the famous (in the Pacific Northwest anyway) Nanaimo bars in raw ingredients, the place has expanded its offerings to include freshly made and healthy juice drinks, sandwich’s, salads and desserts.

I have now been in the location over a half a dozen times and I try something new every time I go (all for research purposes you understand – 🙂 ).

This was the Veggie Sandwich. Their sandwiches are made to order so you are guaranteed freshness. They have two types of ‘bread’ you can get – Sweet Onion or Almond. I have gotten the Almond every time and its a great bread. The Almond Bread adds a nice nutty flavor to the sandwich. I have also tried the Falafel sandwich – however they serve it as a cold sandwich which I feel is a mistake. Falafel is best served warm, in my opinion. © Photo by Florence Ricchiazzi Lince

You can find some of the products of Peace, Love and Raw scattered throughout the area because they package their foods (from the location in Olympia) and sell them through other locations (see their website for a location directory).  If however you want sandwiches, freshly made juices and their entrees you will need to head to their Olympia location.

This is the Very Berry Cheesecake. Best to eat it slightly frozen because of the consistency meltdown. There is no cheese in this dessert, it is made with cashews. It was tarty and very good. The crust was made with crushed almonds. © Photo by Florence Ricchiazzi Lince

They have a website, a pretty active facebook page and a newsletter you can sign up to receive which comes out sporadically. They host cooking classes periodically as well. The newest class is scheduled for November 12, 2014, costs $30 a person and will feature several recipes containing the ingredient pumpkin (my personal favorite!).

Eating my way through their menu is easy enough.  I can choose something new every time I go into town.  They are only open Wednesday through Sunday (this is normal in Olympia, most stores are closed Monday and Tuesday) from 10 a.m. to 5 p.m. so plan your trip to Olympia accordingly.

Because of the resident configuration of the city of Olympia there are many choices for vegan and vegetarian foods in the city.  I will be reviewing them here over the coming weeks.

Florence Lince

About.me/leanmeanandvegan

Note to my readers.  Many online reviews are written by those who are compensated in some way for their review.  These disclosures should be displayed at the top of any entry.  I hereby attest that I have not been compensated or paid to write this or any review on my site, unless otherwise noted.  The comments expressed are my own.

 

 

Red Pepper Hummus

I love hummus.  I have been making it for years.  The basic hummus recipe is listed here first.  My husband has been trying fancy hummus recipes because he loves using our new Vitamix.  If you are just making the basic hummus recipe you do not need a fancy mixer, a regular blender will work just fine.

Mike’s Red Pepper hummus. We love hummus in all flavors. © Photo by Florence Ricchiazzi Lince

Ingredients – Basic Hummus

2 1/2 c. garbanzo beans

1/4 c. tahini

3 Tbls lemon juice

2 cloves garlic or 2 tsp. garlic powder

2 Tbls grapeseed oil

Additions

2 roasted and skin removed red peppers

dash of basil

dash of cumin

dash of salt

The basic hummus recipe for me has always been where I play with the amount of garlic I use (love garlic) and to the level of oil I use.  Make the hummus to your taste, that is the key to great hummus.  Some people like more garlic than others, some love more oil.  Hummus should be creamy and spreadable.

If using a Vitamix toss the two roasted red peppers and the spices into the container and mix on low then high for no longer than one minute.  You will have to use your tamper to get the ingredients to pulse but it still will not take long to make.

Place the hummus mixture in a bowl, cover it tightly and refrigerate it no less than one hour before serving.

We use hummus on all types of foods including tacos, as a spread on bagels when making vegetable sandwich’s, on crackers and as a dip for cut up vegetables.  My favorite way is served with warm and lightly toasted pita bread.  Can you say yum!?

None of the recipes I will be sharing have any preservatives in them, or any other agents to make them stay fresher longer.  This is part of why I am vegan, the healthy lifestyle.  This means the hummus should stay fresh for up to one week in your refrigerator.

As always if you try this recipe I hope you will share with me your thoughts and if you have any recipes you think I might enjoy I hope to hear from you.

Florence Lince

http://about.me/leanmeanandvegan

Pepper – Kale Skillet

Experimenting with food and the items one has in their kitchen has always been a fun thing for me.  In fact I find cooking not only relaxing but creative.  It however does not have to be labor intensive nor take hours to make a healthy meal or a good looking dish.

This one skillet dish came about one night while I was looking inside my refrigerator and I honestly just decided to see how it all tasted together.  My husband now asks for this dish at least once a week.

Bright fall colors make this warm skillet recipe pop. © Photo by Florence Ricchiazzi Lince

Ingredients

1 onion, slivered

bell peppers in a variety of colors, seeded and cut into strips

grapeseed oil

pre-cooked brown rice

kale – broken up into bite sized pieces

nut mixture (mine was almonds, cashews, cranberries, pumpkin seeds and sunflower seeds)

salt to taste

Directions

Here is where I might begin to make some folks crazy.  Not only do I do most of my cooking without measuring ingredients but I make as much or as little as I want as I go.  My skillet makes enough for four people very nicely.

I began by sauteing the slivered onion and the bell peppers in the grapeseed oil.  I cooked them for about 20 minutes or so until they were all tender.

Then I added in my chopped kale, my pre-cooked brown rice and I let it all cook together until the kale was wilted and the rice had soaked up the oil.  The last thing I threw into the skillet was the nut mixture and then I let it all cook together until the nut mixture was warm, I’d say no longer than five minutes.  Remember to keep stirring or turning over the mixture as its cooking.

There you have it.  All told it took me no longer than 30 minutes to make this dish.  We added salt to our own dishes as warranted.  I don’t tend to cook with a lot of spices while I’m cooking unless the spices will add something to change the taste of the dish.  I also tend to eat less salt this way so that is another reason I don’t pre-salt my foods when cooking.

 A word about the pre-cooked brown rice I used.  I am making my own vegetable soup and I always make enough so that I can use the broth from the soup to make my rice.  I try to keep two cups of cooked brown rice in the refrigerator at all times.  I use this rice in all types of recipes (which I will share more of in the future).  Because the rice is cooked with vegetable broth it brings a really nice flavor to any recipe I make, especially recipes made with vegetables.

If you try this recipe let me know what you think and as always if you have a recipe you think I would enjoy I hope to hear from you.

Florence Lince

http://about.me/leanmeanandvegan

Brown Rice Waldorf Salad – Vegan Style

I have been making this brown rice salad for years, however I normally used vanilla yogurt as one of the ingredients.   I am enjoying my old recipes but with a new twist, I am turning them Vegan.  Any recipe can be converted into a healthy vegan recipe, it just takes a little ingenuity,  creativity and voila there you have it.

Every recipe on my site I have personally made and all the photos I will be using were taken by me.  If I find a great vegan recipe online (and there are tons of great looking and sounding recipes) I will be recreating them here in my kitchen and then taking photos of the finished product to share with everyone.

Brown Rice Waldorf Salad

Ingredients

I doubled this recipe because I love it and I eat it for breakfast every day. A simple modification from yogurt to whipped tofu and its ready to eat. © Photo by Florence Ricchiazzi Lince

1/4 – 1/3 c. raw sugar (depending on your sweetness level)

1 c. cooked brown rice

3 apples cut into small pieces

1/2 to 1 c. nut mixture (mine had cranberries, almonds, cashews, sunflower seeds and pumpkin seeds)

1 c. silken tofu mixed with 1 Tbls lemon juice and a pinch of salt (this is the yogurt substitute)

I am all about easy to make recipes.  The easier a recipe is to make the more often someone will take the time to make it so I strive for simplicity.

Take the tofu and blend in a small chopper or blender with the lemon juice and salt until smooth.  Because I doubled this recipe and I like a lot of yogurt on it I took a whole package of tofu and whipped it with 2 Tbls. of lemon juice and added it all to the salad.  Like I said, easy recipes are my best friend.

Take all the ingredients and mix in a bowl.  Place in a covered container and let sit in the refrigerator overnight.

A word about the nut mixture.  I am allergic to peanuts and walnuts so you will never see them used in any of my recipes.  Walnuts would be a great choice for this salad however if you can eat them.  I just wanted to mention up front and early on in my blog why you won’t be seeing peanuts or walnuts used in my kitchen.

I love this salad for breakfast.  It should last up to a week in the refrigerator but I’ve never had it last that long.  I normally double or even triple this recipe when I make it and its easy enough to do.  If you try it let me know what you think.

Florence Lince

http://about.me/leanmeanandvegan

 

Encore, Encore

*This is part two of my visit with Dean and Carla Jones from Encore, Chocolates and Teas. Part one was posted on my Reflections blog and can be found here.

When a visitor enters Encore, Chocolates and Teas the number of tea jars is of course the first thing that strikes you. It is when you begin to tour the store that the chocolate isle beckons.

Everyone loves chocolate. At least everyone I know. Mike likes white chocolate and I love milk chocolate. Because of my new vegan lifestyle however I was wondering what I was going to do about my sweet tooth, which strikes periodically.

Thankfully the shop sells not only boutique chocolates but the incredibly hard to find raw chocolate much sought after by Vegans. To be a real raw chocolate the chocolate is never heated over 108 degrees, it is gluten free and has no refined sugar, chemicals, and milk or dairy products added to it. By keeping the heating level low the chocolate maintains its antioxidant qualities.

Raw chocolate heaven. The bars are $6.95 each but well worth the price. The infusion of flavors is interesting as well. © Photo by Florence Ricchiazzi Lince

They even sell raw chocolate for making hot chocolate. Using almond milk is the way to go. © Photo by Florence Ricchiazzi Lince

According to the website rawchocolate.com

‘Raw chocolate contains enzymes that preserve anandamide, a chemical produced in the brain when we are in a good mood. Cacao makes anandamide last longer. Natural chocolate also contains phenylethylamines (PEAS), chemicals that make us feel like we’re in love.

High levels of sulfur and magnesium in raw chocolate, essential to the body’s proper functioning, naturally increase focus and promote alertness. Magnesium is the most powerful stress-relieving mineral. Neurotransmitter modulating agents found in raw organic cacao, such as serotonin, are chemicals that act as natural antidepressants.’

Raw chocolate now goes to the top of my Christmas wish list.

A-tisket, a-tasket, a truffle basket. © Photo by Florence Ricchiazzi Lince

Encore, Chocolates and Teas currently receives artisan chocolates from between 20-25 companies. Many of the chocolate makers will only sell directly to small boutique shops such as Encore, Chocolates and Teas.

Not all chocolate is healthy or good for you. There are however plenty of good options available. You just have to look for them. © Photo by Florence Ricchiazzi Lince

The shop has one the largest selections of 100% cacao bars I have ever seen. In fact dark chocolates are the stores best sellers and most of the chocolates in the store are based on personal recommendations and customer likes. They also sell caramels, hot chocolate nibs and toffee as well as truffles.

The maker of these chocolates puts the plantation owner where he gets the cacao on the wrapper. He also does a profit sharing with the owners on the chocolate he sells. Way to go. © Photo by Florence Ricchiazzi Lince

He has eight chocolate bars in his product line at the moment. © Photo by Florence Ricchiazzi Lince

The store offers gift certificates for purchase and they can be for any dollar amount. Dean and Carla are very active in the downtown business owner’s community and they will participate in the next Art Walk which is scheduled for October 3^rd and 4^th. I will have an upcoming post on the Olympia Art Walk.

Talk about specialty chocolates; the blue wrapper says the chocolate is made with blue cheese and the Do Not Eat bar is made with hot, hot, hot peppers. I hear they both are quite good. © Photo by Florence Ricchiazzi Lince

Encore Chocolates and Teas is located at 509 Washington Street SE in Olympia. They are open Wednesday through Sunday from 11 a.m. to 5:30 p.m. If you live in the Olympia / Lacey / Tumwater area like their Facebook page to receive updates on events and happenings at their location including free tastings of some of their chocolate line.

For me it is the combination of toffee crunch and chocolate that makes me smile. These were no exception – can you say yum! © Photo by Florence Ricchiazzi Lince

Yes these are from the Island of Grenada. The bars go to 100% chocolate. © Photo by Florence Ricchiazzi Lince

Mike and I have been to many chocolate factories on our travels and even to a cacao plantation in Panama. While Encore, Chocolates and Teas may not make their own chocolates the types and quality of chocolates for sale are exceptional and worth a stop.

My husband loves caramels. Here he has a nice assortment to choose from. Except how do you pick? © Photo by Florence Ricchiazzi Lince

Do you have a favorite local chocolate shop in your neighborhood? Someplace where you get special holiday and gift giving treats? Share a link and a location here with others. You never know when you might be on a road trip somewhere and the need for good chocolate overwhelms you.

Florence Lince

http://about.me/leanmeanandvegan

 

It’s An Ice Storm

I have now been truly living and eating as a full-fledged vegan for two months. This means I no longer eat eggs, dairy, meat or fish, and I feel great.  I am even experiencing some weight loss which makes me very happy.

I have however begun to notice a strange occurrence that has slowly been building. I am craving ice. I love to crunch it and suck on cubes of it and in restaurants I ask for the tallest glass of ice water they have, hold the water please just give me ice chips.

Finding this a wee bit strange I did some online research and low and behold found that this is quite common in people who are experiencing anemia.

I have been anemic since I was a child but add to this my new lifestyle of not eating as many iron-bound foods and I think I figured out why the ice man cometh.

In talking to other vegan’s one of the first questions I asked them was what vitamins do they take routinely and I was told B-12 and D. It was important for me to learn about their need for vitamin D since we are once again living in the Pacific Northwest where cloudy skies obstruct the bodies absorption of adequate amounts of Vitamin D during the fall, winter and spring months.

Many years ago after I had been living here for some time I had gone to the doctors because I was tired all the time. I did a simple blood test and thought nothing more of it because we were taking off and going on vacation to sunny California. While walking through Disneyland my cell phone rang and it showed me it was doctor’s office. I answered it and it wasn’t just the office but the doctor herself. She asked me where I was and could I get to a pharmacy. My curiosity at this point was peaked and I asked her the most astute question I could think of, “is everything okay?” The answer of course was no and the blood results showed that I had absolutely NO vitamin D in my system whatsoever. If you know anything about the bodies need for Vitamin D you know why she was the one making the phone call and not one of her office staff. The prescription she sent into the nearest pharmacy I could find was the highest amount of Vitamin D she could prescribe and I was to take one pill every week for 12 weeks.

I guess you could say I know the importance of taking my vitamins.

I am now taking Iron, Vitamin D and B-12. If the digestive organs in my body had not been altered chances are good that I wouldn’t need to take so many vitamins. However the anemia is a family thing and the taking of Iron has always been in my best interests.

© Photo by Florence Ricchiazzi Lince

I am all about eating lots of dark green veggies and fruits loaded with antioxidants and other healthy things for me. I guess at times mother nature needs a helping hand and so I will be good and take my vitamins and hope the ice cravings cease, or at least slow down.  I’d hate to have to buy a snow blower.

Florence Lince

http://about.me/leanmeanandvegan