Dijon Gravy with Mushrooms and Beans

The other day I was helping my sister out, and it was a long day. I didn't get home until late, and I had to ask my husband to make dinner. He doesn't like to follow recipes, but I had this recipe sitting around for a while and it needed to get made since we had to use up the mushrooms. This is another recipe from Monkey and Me Kitchen Adventures. And it's absolutely delicious and easy to make. 

Dijon Gravy with Mushrooms and Beans


This recipe surprised me. It definitely looked good, but it's always a gamble when you try a new recipe. The recipe says you can have it over pasta, potatoes or rice. We decided on rice and it worked out really well. I'm not sure I would like it over pasta. Potatoes might have been fine, but I think rice was the best choice. 

I strongly recommend this recipe if you want to try something a little different. I know some people don't like Dijon mustard, and that could be a turn off, but to be honest, I would never eat Dijon mustard alone, but in this sauce it just adds a nice flavor profile, it doesn't overpower. 

Try it! It's delicious and easy and will definitely be on our menu in the future! 

The Amazing Avocado Toast

Since becoming vegan, I kept hearing over and over about how amazing avocado toast is. People were raving about it. Every time someone online would ask about a breakfast option, Avocado toast was ALWAYS recommended. For the longest time, I refused to try it. I love avocado, but avocado on toast just didn't seem right to me. I had grown up with peanut butter banana toast, or jelly and butter. So, for a long time, I just wasn't eating much toast because I no longer wanted to ingest all the sugar and oil that came with what I normally put on toast. Not to mention, the bread I was used to consuming also contained sugars and oils. So, I just basically stopped consuming most breads for a while. This wasn't a bad thing, but then, I finally tried Avocado toast. 

When my husband and I visited San Diego, We went to a timeshare presentation where they provided us with a vegan and gluten free breakfast of avocado toast. Granted there was oil on it, and raw tomatoes which I scraped off, but I was surprised by how this simple breakfast was so good and flavorful. I don't know what they dressed it up with, but it was good. So, when my husband and I were in Florida, I decided to make Avocado toast to add to our breakfasts, and I had brought some Trader Joes Chili lime seasoning with us and we bought some fresh sprouts from a local store. We did a vegan, gluten free bread toasted with avocado, chili lime seasoning and sprouts and it was beyond delicious. It was actually even kind of addicting. 

After I returned home, I decided to keep the trend going. I went to social media and asked around to see what kinds of things people put on there avocado toast, and many people simply said that they sprinkle it with Everything But the Bagel seasoning from Trader Joe's. I had heard this before, many times. So I finally decided to try it. I bought the seasoning and made myself some avocado toast with just that and I was in love. I would still add sprouts if I have them or lettuce greens, I also still like to add a bit of the chili lime seasoning, but if all you have is the everything but the bagel seasoning, it's really all you need. It's such an easy breakfast or snack. Also, I found that the Ezekiel brand bread is easy for my body to digest because it is sprouted grains, all organic, and does not include any sugar or oil. It's the only brand of bread that I will eat. Of course, you are welcome to eat any bread you desire. 

If you've never tried Avocado toast, now is the time to try it! It's wonderful! 

Perfected Vegan Gluten Free Banana Blueberry Bread

I started the journey of creating the best breakfast muffins or bread a few months ago. My challenges were the fact that I could not use anything with gluten because of my husband's celiac disease, including oat flours. Unfortunately, EVERY recipe I found for gluten free, vegan muffins had oat flour. I was so frustrated. So I started to experiment and it took a few months, but I have finally perfected a breakfast loaf that both my husband and I can enjoy. 

This recipe is refined sugar free, gluten free, oil free, and completely plant based. This bread is healthy, delicious, and perfect to grab on your way out to work for breakfast or a mid-morning snack. It's seriously delicious. 

Recipe:

4 Large over-ripe bananas
Juice of 1 lemon
Zest of 1 lemon
1/3 cup unsweetened organic non-dairy milk
2 cups organic unsweetened applesauce
1/4 cup coconut nectar or date syrup
2 cups rice flour or other gluten free mixed flour
3/4 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
2 cups blueberries

Optional Ingredients: 
1-2 Tbsp ground chia seeds
1-2 Tbsp Kate Hill Unsweetened Greek style yogurt
Small packet of green stevia leaf (if you want it a little sweeter)

Preheat oven to 350, line loaf pan with parchment paper. 

Mix almond milk and lemon juice until it curdles (skip this step if you are using the yogurt). 

In a small bowl, mash bananas. 

Add bananas to a large bowl, add the lemon juice and almond milk mixture, sweetener and applesauce, and zest. Stir well to combine. 

Add dry ingredients to the banana mixture. Stir until well combined. Fold in the blueberries. 

Spread into pan and bake 70 minutes. 

Allow to cool before slicing. 

The first time I made this recipe, I did add a mashed avocado as a way to add extra moisture, but it really didn't need it.  It also added some green specs that I had to explain to my husband was not mold, but avocado. However, if you like a more wet banana bread, the avocado adds some extra fat and sort of works like an oil. You could also add the avocado instead of the applesauce, but it might be less sweet that way. Feel free to experiment with it if you want. The last two times I've made it, I've left the avocado out and it's turned out great. 

If you want a banana bread that is a bit more dry and does not need to be refrigerated, I would add the optional chia seeds. They seem to soak up some of the moisture. Sometimes I add more blueberries on top of the bread before putting it in the oven. This just adds more moisture and flavor, but it's not necessary. 

I encourage you to try it. It's my new favorite recipe and I try to keep it around for my husband and I. He likes to have something to eat for a mid morning snack at work and I need something mid-morning as well to take my all my pills with. So, this has worked out perfectly. :)

I'm still working on perfecting my muffin recipe, for some reason it keeps coming out on the dry side. So I'll keep working on that and share my perfected recipe when it's ready. 

The Importance of Chewing Your Food

The last time I had chemotherapy, It took a toll on me, and after it was over and I had started to recover, My husband and I decided to go on what we called a Raw Vegan Adventure in San Diego, CA at a place called Optimum Health Institute. It was a way for my body to detox from the chemo. We spent 3 weeks eating a completely organic and raw vegan diet and attending classes on health and wellness for the body, mind and soul. During this time, we learned many things, but one of those things was the importance of chewing your food. 

In the cafeteria there was a sign that said "Chew, Chew, Chew, Chew at least 30 times before swallowing" After learning the importance of chewing your food. I slowed my eating way down. I used to be one of the many people in our society that would just scarf down my food. It was the way that I thought you were supposed to eat, especially if you were hungry. Or, I was just used to doing it that way. It had become a habit. So, every day, I would grab my raw vegan plate of food and I would spend an entire hour eating. I couldn't even really carry on much of a conversation, because we only had an hour to eat. So it was all about chewing thoroughly and swallowing. 

The question is, why? Why is is so important to slow down, and

chew your food before swallowing. One reason is simply to enjoy your food. Savor the flavors of the food, this makes eating more indulgent and satisfying. What's the point of taste buds if we scarf down the food and don't take the time to enjoy it? The other reason is that digestion starts in your mouth. Your saliva starts to break up the food before it hits your stomach making it easier for your stomach to digest, break down the food, and pull the nutrients it needs from the food. Not only are you making it easier for your body to digest the food, but you are saving yourself from some uncomfortable indigestion symptoms and you are also protecting your esophagus. 

Chewing your food thoroughly also helps your immune system. The way in which it does this is simple. Digestion is one of the biggest challenges that your body takes on in a day, and this takes energy away from other things your body could be doing, like fighting off disease. The more you can help your body along, the better. If you chew thoroughly, you are taking off some of the pressure of the digestive system to break down the food you are eating, allowing for it to break it down faster and get back to it's many other functions. 

This might sound strange, but even holding beverages in your mouth for a while and letting the saliva break them down is helpful for your body. When I make smoothies every morning, I try to do this. Have you ever heard people say "Chew your wine, and drink your food?" The idea behind that has to do with this same concept. Chewing your food thoroughly is just one of the many ways you can help your body work efficiently. 

If you really want to help your body, you could even do a juice or smoothie cleanse where you spend as many days as you feel comfortable only drinking liquids. Some people will do a juice cleanse for a few days, others have gone as far as doing a water cleanse. There are so many to choose from and I won't get into the specifics in this post, but if you feel your body needs a reboot, this is a great way to do it. I have linked to a 5 day detox that I've been wanting to try below. Doing this gives your digestive system a break, so that your body can focus on healing. 

If you are interested in learning more, I have included some articles on the importance of chewing your food below. I hope that this information, at the very least, has inspired you to consciously be aware of how quickly you are eating and slow down so you can savor your food and give your body a bit of a break. 

https://articles.mercola.com/sites/articles/archive/2013/07/31/chewing-foods.aspx

https://yoursuper.com/products/detox-pack

https://www.mindbodygreen.com/0-7775/why-chewing-your-food-can-change-your-life.html

https://health.usnews.com/health-news/blogs/eat-run/2015/03/10/5-reasons-you-should-chew-your-food

https://www.healthline.com/health/how-many-times-should-you-chew-your-food

First Attempt at Vegan Paella

 A long time time ago, before I became vegan, my Mom made this amazing Paella dish. I remember just loving it. All the flavors coming together in this delicious Spanish rice dish with saffron and other spices. The non-vegan version often has sausage, shrimp and/or fish in it, so this version obviously does not include these things. 

This recipe was a bit confusing because the rice was cooking much slower than the recipe said it would, my husband was in a hurry this night and had to leave, so our first serving of the dish was more like a soup with undercooked rice, which doesn't match the idea of a good Spanish rice dish. This recipe also didn't call for

saffron, but Chris and I had purchased some from Trader Joes just for making Paella. I was surprised by how much I enjoyed this dish and after we tried a second bowl, where the rice was more cooked, I was looking for ways to improve upon it. One thing I did was used fresh tomatoes instead of the canned that were called for in the recipe and I think that may have changed the flavor. So, next time I'll use canned tomatoes. Also, I might try making and adding some vegan "sausage". I might also try adding oyster mushrooms. My husband had tried a dish in Milwaukee at a vegan restaurant that had oyster mushrooms in it and they tasted and had the texture of scallops. I don't think this dish really needs a meat substitute, but it might be worth a try. 

The artichoke hearts and the mushrooms in this recipe give it that almost meaty texture. This recipe is great if you are in the mood for something different. The other part of the recipe that I didn't follow, was that it says to add fresh squeezed lemon at the end. I did not do that. So, first I think I will just try to make it with the canned tomatoes, add the lemon juice, and lastly throw in some spices at the end. I think those steps alone will improve it exponentially. 

If you love Paella and want a healthier version of it, or are in the mood to try something a little different, I totally recommend this recipe. 

When my husband and I were in San Diego we were at a winery that had one vegan option. It was a Vegan Paella that I was really

excited to try. The chef made it up for us and besides being very oily, it was very delicious. It had all sorts of delicious vegetables that wouldn't normally be found in a Paella. Since having it I have wanted to try and copy it, but obviously with way less oil. This recipe was the start of my experimenting. So you may be seeing more Paella recipes pop up in the future! 

Easy Banana Oatmeal Chocolate Chip Cookies

 As I've mentioned in previous posts, I am personally avoiding refined sugars. I mostly use dates as sweeteners, but there are times when I am in the need of chocolate. Last night, for example, I was literally dreaming of chocolate all night long. So when I woke up this morning, I knew that I needed to curb the craving, without eating refined sugars. A while back, I stumbled upon a recipe that was posted by someone on one of my the Plant-Based Facebook groups that I follow. I wrote it down and now I use this recipe whenever I am in the mood for a cookie or some chocolate.

Usually my healthy vegan hot chocolate will suffice, but today I needed that little something extra. These are super easy to make and I wanted to share the recipe. These are great to share with your kids as they are refined sugar free, super easy, and minimal ingredients. So you just need 1 1/4 cups old fashioned rolled oats, preferably organic (you can buy this super cheap in the bulk bins at whole foods). Then you need 2 ripe bananas, a bag of sugar free vegan Chocolate chips. I use and love Lily's brand as they are sweetened with Stevia. Then you can add 1/2-1 tsp of cinnamon, and for optional ingredients you can add chopped walnuts, or a bit of peanut butter. 

Mash up the banana in a separate bowl, and then add to the dry ingredients. You can use as much of the chocolate chips as you want. The recipe says 1/4 cup, but I usually add a bit more. Once all the dry ingredients are mixed together, throw in the mashed bananas and mix it up until all ingredients are incorporated. 

On a non-stick cookie sheet, form the ingredients into cookies and then bake at 355 degrees for 15 minutes. They are best eaten warm, but they are still delicious once cooled as well and they keep well, however, they do NOT last long in my house. I usually eat them within 2 days of making them. 

Depending on how big you make the cookies the recipe makes 6-8 cookies. These are so yummy. The first time I made them I thought with how simple they were that they would be boring and it would be my first and last time making them, but I was very surprised! 

So easy, so worth it! The next time you need a treat! Try this healthy alternative! 

Delicious and Simple Marinara Pasta

 It's been a long time since I've created my own recipe. This one turned out so good that I decided to share! So to use up some vegetables and 3/4 of a jar of marinara sauce, I threw together this pasta last night and it was absolutely delicious. Simple, but oh so yum! I started by sauteing one chopped yellow onion in low sodium vegetable broth. As those started to cook, I started to boil my water for the pasta. 

We used a gluten free brand of pasta that I had a lot of in the cupboard and has a great texture. It takes 15 minutes to cook, so it's important to start it right away. I then chopped and threw in a full green pepper, and about 12 oz baby bella mushrooms sliced. As these cooked, I added in some Italian spices, garlic powder, and a small amount of smoked paprika. 

When the pasta was close to being done, I threw in some fresh spinach, it's always hard to know how much spinach to throw in because it looks like you are adding a lot, but then once it cooks down it's like you didn't throw any in there. I would suggest adding at least half a bag or more if you like spinach. 

Lastly, I added the marinara. I found this amazing marinara at whole foods and it's the only sauce I will buy, otherwise I make my own. This sauce is oil free, sugar free, and organic. I highly recommend it, it's delicious, we had about 3/4 of the jar left so I threw that in, and added more spices. I do not have measurements for the spices, but you can add to taste. 

This turned out soo good and it was super easy to throw together. Any recipes that I create myself are usually quite simple and some turn out great and some are kind of boring, but I was really impressed with how this turned out.

Enjoy! 

Herb Mushroom Pasta by Monkey and Me Kitchen Adventures.

I couldn't wait any longer to share this recipe with you. I have made this recipe at least 5 times at this point, and it's so delicious that I have never been able to get a photo of it. It's like searching for a yeti in a snowstorm. It disappears far too quickly to ever get the coveted photo. So I have, instead posted a photo of myself writing back when I had hair and stuff. :)

So, I want all of you to try this recipe. Granted, in order for you to try it, you have to like mushrooms as that is the basis for this recipe and let me tell you, it is one of the most delicious things I have EVER tasted. And, it is whole food, plant-based, sugar free, gluten free, and completely vegan. I guarantee you will love it. 

First of all, we must give all the credit to the creators of this amazing recipe. Let's bow down to Monkey and Me Kitchen Adventures for their amazing recipes. They have never let me down, and I highly recommend them if you are interested in cooking deliciously healthy, filling, and flavorful recipes. 

The recipe itself is called Creamy Herb Mushroom Pasta. Think of it as very similar to a mushroom stroganoff, but a bit creamier. I have played around with different types of mushrooms in this recipe, and personally, I think it's good with any types of mushrooms, but they do make note in the recipe the types of the mushrooms they use. They use a variety. They also recommend a certain kind of pasta, but due to price and availability, I buy the organic GF penne pasta from Trader Joes. It's only $1.99/bag and has a great texture unlike some GF pastas. 

Ugh, I really wish I had a photo for you guys, but if you click on the link above, the creators of the recipe have some amazing photos of the dish. They are very good at plating and taking beautiful photos of their dishes, so theirs is for sure better than anything I would have taken anyways. This recipe is relatively easy and worth every second. Try it, you'll love it! 

Experimenting with Overnight Oats

Hello Everyone! 

Even though I have given up refined sugar for the most part. I still occasionally have the craving for something sweet. When I was out of town recently, I thought I would treat myself to what looked like a healthy treat. It had nuts and seeds and just a small dollop of chocolate on top. It was completely vegan and organic, so I figured, it can't be so bad right? Well, I took a bite and it was so so sweet. Like sickeningly sweet. I know my taste buds have changed, but I am pretty sure I'm not the only person would would have thought this particular thing was just way too sugary, plus it was really oily as well, so I basically threw it away. It wasn't worth it. 

Upon returning from my trip, I decided to start playing around with Overnight oats recipes. Mainly, because they are so easy. You prep them the night before, and then in the morning you have your breakfast all ready to go. If you've never heard of "Overnight Oats", it's basically just oats with some sort of non-dairy milk sitting overnight in the fridge. The oats get soft and I've heard that many people just eat them cold. I personally like to heat mine up, but that's a personal preference. 

I found two recipes that I recently tried. The one pictured above was to curb my sweet tooth, but I did not use any refined sugars. I used coconut nectar, and vegan chocolate chips sweetened with monkfruit. The recipe I used was this one. I used organic unsweetened soy milk for the milk, and I used organic cacao powder instead of cocoa powder as it is more nutrient dense. It turned out delicious. I did heat it up in the morning, and that made the chocolate chips nice and melty. I might add a sliced banana next time. It was a perfect morning treat. 

The next recipe I tried was a blueberry muffin overnight oats recipe. It was good, but nothing spectacular, I had actually created something similar on my own without a recipe, so I wasn't too thrilled, but it still tasted good. I did sweeten it with coconut nectar again. I think I'd add a banana next time. This time I stuck to just blueberries, because I wanted to see if it tasted like a blueberry muffin. It did not, lol. I'm not sure what to add to make it taste that way. Maybe lemon zest? Anyways, I did not add the yogurt, since I am vegan and dairy free, however, there are unsweetened dairy free yogurts you can find at your local health food store if you want to add that. For all I know, that's what would have made it taste like a muffin. 

When I threw together my own version of Overnight oats, I put 1/2 cup of oats, 1 cup soy milk, unsweetened, 1 tsp ground chia seeds, 1 tsp cinnamon, 1 tsp nutmeg, and a pinch of ground ginger. In the morning when I was heating it up, I added a tiny bit of maple syrup to sweeten it and added a banana and some chopped pecans to top it off with. It was delicious! 

I won't share my last recipe, because it really wasn't great, lol! I had one failed attempt. I had some apples I had to use up, so I baked them all day in my mini crockpot with lemon juice, cinnamon and nutmeg. I think my downfall was that I used too much lemon juice. I made two jars of what I was hoping would be like apple pie overnight oats, but it was super bitter. I forced myself to eat the first jar because I didn't want to waste it, but couldn't get through the second jar and ended up throwing it away. Here's a recipe I probably should have tried in case you are interested in the idea of Apple Pie Overnight Oats. 

One thing I will say about overnight oats is that it's the first time in a long time that I've actually enjoyed eating oatmeal. There's something about the texture, it doesn't get overly cooked, and I've always hated overcooked oatmeal. It's just way better this way, and if you are also not a huge fan of oatmeal, I recommend trying overnight oats. It's a whole new experience! 

Is Coffee Healthy? Should I drink it?

Coffee is a frustrating and sensitive topic for a lot of people. I want to start by saying that I am NOT going to tell you to give up your coffee habit. Heck, I worked at Starbucks for 5 years and drank several cups of coffee a day that entire time. I've been there. I know many of you love that hot drink every morning and it's one of the most difficult habits to give up. I also know that most of you understand that coffee is an addiction. Not just an addiction to the hot beverage itself, but to the caffeine and depending on what kind of coffee you drink it can also be a sugar addiction. When I gave up coffee, I felt extremely hungover for 3 days. Terrible headaches and even a bit of nausea. Granted, when I officially gave up coffee forever, I was also receiving cancer treatments so that could have been part of it. 

My initial reason for giving up coffee was because I didn't want to need to have coffee while I was in the hospital. I didn't want to have to wake up every morning and order a crappy hospital coffee with my breakfast. Nor did I want to have to beg my family and husband to run to the nearest Starbucks to get me better tasting coffee. So, I gave it up and never went back. I'm happier with my decision now. The more I learn about coffee and how it's processed,  I'm happy that I not longer need it or have that addiction. 

First of all, you could find many articles and "proof" telling you that coffee is good for you. That it fights cancer, and is an antioxidant. What I have learned is that because the demand for coffee is so great, most coffee that is NOT organically grown, is full of tons of chemicals and pesticides. So, even if coffee is high in antioxidants, it doesn't really matter because you are putting so many chemicals and pesticides in your body that make it more toxic than helpful. So, do you remember how I said, I wasn't going to tell you to give up your coffee habit? Well, I'm not, but what I will say is if you are going to drink coffee, at least make it organic. That way, the antioxidants in the coffee can do something for you instead of harm you. I would stay away from places like Caribou and Starbucks because they do not brew organic coffee and they also use tons of sugar in all of their specialty drinks. I know this makes them delicious, but a small amount of processed sugar takes down your immune system for several hours after consuming it. 

Most coffee drinkers not only don't drink organic blends, but they also add sweeteners and dairy to their beverage which have both been known to cause problems. Dairy has been linked to causing breast cancer and as mentioned above, sugars and sweeteners take down the immune system. If you want to learn more about the dangers of dairy, I recommend reading The China Study. 

Most importantly and above all else, if you decide to continue drinking coffee, please buy organic, and either drink it black, or us non-dairy alternatives instead of dairy. Also, if you can, stay away from using refined sugars to sweeten your coffee. You could use something like maple syrup as an alternative. It may take some getting used to, but in general you will be healthier over all by making this change. 

For those of you that are willing to consider giving up coffee. I have two hot beverages that have replaced coffee for me. Both of these beverages have also given me something sweet that I can make myself when those sugar cravings hit, and it doesn't effect my immune system. 

The first drink that I absolutely love is referred to as a "Golden Milk" or is sometimes also referred to as a "Turmeric Latte". This is my favorite recipe. It's sweetened with dates and every time I have made it, it has been delicious. However, I do recommend a few tricks.  First of all, if you soak the dates they blend much better and you won't have any chunks. If you use fresh ginger, use a strainer to get any pieces out, other wise just use ground ginger. Using organic ingredients is always best if you can. This recipe is also good if you like vanilla. 

The other option I have found as a great substitute for that hot beverage in the morning, is a rich cup of healthy hot chocolate. My favorite recipe is called a Raw Hot Chocolate, but there are many others. I recommend soaking the dates and cashews for a bit before blending. The recipe makes kind of a chocolate paste, so you have to use a spatula to scrape it into the cup and then cover with hot water. I add a mushroom blend to mine to make it even healthier. I use Terrasoul Organic Cacao and sometimes I buy the fermented cacao nibs and grind them myself. It adds an interesting flavor. 

These are my go to drinks, but there are many options, like organic herbal teas, steamed non dairy milks with your choice of spices, Mexican Hot Chocolate, you name it. So, although I'm not here to tell you to give up coffee, I hope you at least take into consideration the effects of chemicals, pesticides, sugar, and caffeine on your body and take precautions to limit the amount of these things that you take in. 

Sources:

https://maxliving.com/healthy-articles/how-sugar-affects-your-immune-system

http://www.hungryforchange.tv/article/10-reasons-to-quit-coffee-plus-healthy-alternatives

https://www.idausa.org/campaign/farmed-animal/latest-news/weve-just-dropped-60-massive-billboards-across-los-angeles-exposing-the-dairy-industry/?gclid=CjwKCAiAsIDxBRAsEiwAV76N82xlU4RXjAlT3EpVVswSPUV3lDLl4BT-wLVLXUIZpmoxgyURYLhAEhoCpfUQAvD_BwE

https://www.shortform.com/summary/the-china-study-summary-t-colin-campbell?gclid=CjwKCAiAsIDxBRAsEiwAV76N8xUWxpz-cQHlWQ76gskveqqMAbgMQWIaUnzujWNjYTpJ8legoaGynhoCq1YQAvD_BwE

https://www.nestandglow.com/healthy-recipes/raw-dairy-free-hot-chocolate-recipe

https://cleanfooddirtygirl.com/i-have-no-interest-in-cleansing-your-energy-turmeric-vanilla-latte/

https://www.fitmittenkitchen.com/medjool-date-golden-milk-turmeric-latte/