Find Your “Happy” this New Year


The Free Dictionary defines “resolution” as the state or quality of being resolute; firm determination.” 

So here we go.  It’s 2015. We are firm, baby! We start thinking about all the stuff we wanted to do in 2014 that we didn’t do, or tried to do, or need to do better. We’ll think about it for a couple days, a couple weeks, maybe even a couple months and before too long, our firm determination will start to look more like soft, silken tofu.

Honestly, I’ve given up on resolutions. Kind of.  There’s something about an ending that inspires a new beginning.  One year ends, another begins, and along with it comes the freshness of new hopes, dreams, plans.   I succumb a little each year; do you? But making plans, hoping, dreaming and deciding to take action is somehow different that making a resolution.

Why?  Resolutions break.  And when something’s broken, it’s hard to fix.  There’s something wrong.  It’s not good anymore. Toss it out. Give up. You get the idea.  But if you dream, you can keep on dreaming. If you hope, you can never lose hope. If you plan, you can change or rearrange your plans.  Nothing’s broken.  The world keeps turning. The ideas keep churning.  The fires keep burning. And life goes on.

But before I get too hope-y dreamy on you, I do want to point out that actions are what really helps move those hopes, dreams and plans to reality. Are your hopes, dreams and plans the right ones? Ask yourself why you want to_______ this year.  Is it to feel loved, accomplished, prosperous, productive?  Dig way down deep in your soul and understand the reasons behind your aspirations and then ask yourself if it’s truly worth pursuing or if there’s a better way to be fulfilled.

And ask yourself how you’ll feel in another year if you don’t  ________. What does your gut tell you?  What do you feel in your heart? Guts and hearts are pretty smart.  Listen to them. They might give you the motivation to keep taking actions or the wisdom to change direction.

What are my hope-y dreamy plans for 2015? First, I’m aspiring to do a better job posting to this blog and making some updates and improvements. The “why” is my need to share the vegan message and that you can be vegan AND gluten-free and live a full life. I’ve got to do this.  My heart and gut said so.

I’m also deciding to say “no” when something doesn’t make my heart happy and just makes me stressed.  That one sounds easy, but the “should” girl inside me can be persistent and lay a good guilt trip. Heart and gut – speak loudly on this one!

I want to be healthy.  Yeah, I’d really like to be skinny – I am not a skinny vegan.  But the only times I’ve ever been skinny were when I was anorexic my senior year in high school and when I was stressed beyond belief about 8 years ago. I don’t want to go back to either of those skinny me’s, not even for a smokin’ hot bod. So, I’ll keep learning about how food, lifestyle and environment affect me.  Do my best to make wise choices.  And share some healthy recipes along the way. And maybe I’ll lose 10 or 15 pounds. That would make my heart happy, but it’s happy even if I don’t lose a pound,  since health is a blessing and without it life can stink, big time.

And I want to promote this wonderful, compassionate vegan lifestyle.  Yes, there is such thing as a “vegan diet” aka, plant-based or plant strong diet.  But eating the diet a vegan eats and being a vegan are two very different things.  I am a vegan.  Starting out for health reasons, I’m now in it for the planet, the animals and because I can’t be any other way, knowing what I know.  Working to help more people join this journey and change the world makes my heart happy and feels absolutely right in my gut – despite the sadness I also feel, realizing how much our paradigm needs to change and change quickly if we want to be able to hope and dream about the future of our world and end the suffering of more than 10 billion sentient beings who will lose their lives year after year if we don’t take action.

My wish for you is to find your “happy”.  To do things that make you feel good, that feel right in your gut, joyful in your heart, and make a better world.

What are your hopes and dreams for the coming year? Please share your thoughts in the comment section below!


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14 Vegan Gluten-Free Favorites from 2014

Had to share these vegan wonders with you!

Most were “discovered” this year on my vegan journey.  And some are just too good not to mention, even thought they’re not “new” to me.

P.S. At this writing, my blog is not monetized, so I’m writing all this just because I want to share this info with you, my wonderful readers.  I have not been compensated to review or share any of this information. 

  1. Pacifica products.
    I especially love  the body butters  and lip tint. Vegan, gluten-free, luscious and lovely!  One of my 2015 goals is to try some of the other Pacifica products because I love, love, love them!


  1. Trader Joe’s Dark Chocolate Covered Almonds with Sea Salt & Turbinado Sugar.

    Can’t stop eating them, so I don’t buy them often. Completely addictive. Almonds are healthy, right? Yeah, right! Here’s a little blurb Trader Joe’s wrote about these tasty treats.
  1. Native Foods Sesame Kale Macro Bowl.

    This is my go-to meal at Native Foods.   It’s gluten free (I wish they had more savory, gluten-free options) and this one is worth the visit.  I also love the cucumber salad that comes with it. And it inspired me to create this sesame kale bowl recipe to make at home too.
  1. Instant Pot.

    For years, I tried to cook beans on the stove. I soaked; I sprouted; I added baking soda; I added salt; I added nothing and cooked for hours. I tried everything I could think of to make them soft. But, when you live a mile above sea level, water boils at a much cooler temperature and for whatever reason, my beans were always hard, so I gave up and bought them in cans, until… enter Instant Pot!  This beast cooks my beans in about 35 minutes,even if I don’t soak them – probably even quicker if you live at a lower altitude. Even hubby (who is very picky about the softness of his beans) approves.  Dry, organic beans are inexpensive, healthy and delicious.  Oh, and it makes great potatoes in no time too. And did I mention soup?  The instant pot is not cheap, but worth every penny.
  1. Iodine.
    Why iodine? Well, in 2013, I developed a goiter and had some growths on my thyroid. My mom and aunt had thyroid cancer, so I was a little freaked.  I had a few visits to the endocrinologist who kept inviting me back to her office for checks, but low and behold, my research was right! I was just eating way to much raw kale.  Way too much. And not getting any iodine.  Thanks to supplements, I got a clean bill of health from the doctors a week ago and have not been invited back!  Good news and I credit the iodine. Learn more about goitrogenic foods here.
  1. Cowspiracy.

    If you haven’t seen this movie, you need to! If you have friends who care about the environment, especially friends who aren’t vegan, invite them to watch it with you.  The evidence is beyond overwhelming that animal agriculture is killing the earth. See it now. Share it with others.  Take action. Please.
  1. Telic shoes.

    These clogs and flip flops look a little like Crocs or Okabashis, but they feel like heavenly vegan marshmallows on your feet. Try on a pair and tell me they’re not the most comfy shoes you’ve every worn.

    OK, confession. I didn’t “discover” MeetUp this year, in fact, in 2011, the first thing I did when hubby and I decided to go vegan was seek out vegan groups in our area and MeetUp helped me connect. It’s been a great resource and fun way to meet new friends. If you haven’t checked to see if there’s a vegan MeetUp group near you, I highly recommend it. If you don’t find one, why not start one? There are lots of lonely vegans out there looking for like minded friends to share a meal or outing. I’m so grateful for the MeetUp groups in my area and the many friends I’ve made going to events.
  1. Shelter Pets.
    PoochieMany of you know, we lost our sweet Chloe in September. Both hubby and I are still heartbroken and haven’t yet decided to bring another fur baby into our lives. We need some healing time, but I know we will adopt when we’re ready or when the universe let’s us know we’re ready.  I can say that while we had no idea how old Chloe was, and we learned she was probably much older than we thought when we adopted her six years ago, I wouldn’t trade a day of her years with us for anything in the world.  She brought us joy and unconditional love.  I’m not sure who “rescued” who.  If you are considering a pet, please, please consider adoption and save a life. Shelters are filled with wonderful animal friends just waiting for loving humans to make them a part of their lives. Visit to find shelter pets near you.
    OK, another one I didn’t discover in 2014, but do I ever use this site when traveling. It’s the easiest and by far the best way to find good vegan grub away from home.
  1. Gorilla Food.

    When I visited Vancouver, BC last fall, I was lucky enough to stay right across the street from the fantastic Gorilla Foods. If you get a chance to go to Vancouver, this is a must. I ate there twice and even brought along a pre-vegan with me the second time. She loved it too. Everything is raw, organic, incredibly fresh and a happy dance for your taste buds. I got lucky and had the opportunity to chat a little with Aaron Ash, founder and chef extraordinaire.  His raw breads blew me away, and yes, he said it takes him a few days to create each “slice”. Desserts are divine. And the menu is massive.  Go eat here if you can or check out the cookbook and try to whip up some of this scrumptious for your sweet self.
  1. Watercourse Foods.

    For years, Watercourse Foods was a prime vegetarian spot in Denver. In 2014, the restaurant changed to all VEGAN options.  Whoa!!! I jumped for joy and found the new menu to be delightful.  In 2011, Denver had zero vegan restaurants.  Now we have four Native Foods, Watercourse Foods and #2 on my list…
  1. Nectar House Cafe.

    While technically, not completely vegan, since some of their juice smoothies have honey, all the food is vegan and raw and there are many drink options without the honey. I still think this place is pretty sweet, especially the Sunday brunch. Jenna George and Piper Rose can rival the best raw chefs anywhere with their creations. In 2015, I resolve to eat at Nectar House Cafe more often.
  1. You!
    When I started this blog in 2011, I just wanted to share some of my vegan experiences, recipes rants and praise with other like minded people.  I knew there had to be at least a couple out there.  And there were!  Each year, the blog grows more. In 2015, I’m determined to post more, share more, do more to promote the vegan lifestyle and living it gluten-free. I am so grateful for every new and returning reader and hope you’ll stick with me. Whether you are already vegan, gluten-free or both, or simply seeking resources and information for yourself or someone you care about, I’m so happy you’re here. Every choice for food, clothing, beauty care, furniture, entertainment, health and our environment can be a compassionate one. I appreciate your journey to make the kindest choices you can for your health, the health of the planet and the plight of the 10 billion animals who suffer and die each year.Let’s make 2015 the kindest, most compassionate year ever. Thank you for joining my gluten-free, vegan journey and best wishes for yours.

Now it’s your turn.  What are some of your favs of 2014?  What are your hopes, dreams, goals and aspirations for 2015?  Share in the comments below!!



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5 Tips to Stay Healthy Over the Holidays

veggie ornaments

‘Tis the season to be sneezin’.  Why is it so many people get sick around the holidays?  No doubt we all have additional tasks on our to-do list and feel pressure to make this season merry and bright. Besides looking for ways to simplify the season so it fits your lifestyle and values, rather than the expectations of others (which could be an entire series of blog posts), I wanted to share five simple things you can do right now to stay off the cold and flu medicine and feel your holiday best.

1. Wash Your Hands – Often

According to the CDC hand washing can reduce the number of respiratory illnesses, like colds, in the general population by 21%, and reduce the number of people who get sick with diarrhea by 31%.

When you go to holiday gatherings, open doors, touch handrails and shake hands, then eat or touch your face, you put yourself at risk of sharing everyone else’s germs.  Make every effort to avoid touching your eyes, nose or mouth if you’ve touched anything others have touched. And wash your hands before eating. Also try eating with your left hand if you’re shaking hands with your right.

2. Go Easy on Sugar

This time of year, everyone loves baked goods, sweet drinks and holiday goodies loaded with sugar.  Even organic agave and grain syrups are refined sugars that can make your immune system tank, especially if you’re stressed or already a little under the weather. According to Rodale News, sugar is dangerously sweet, addictive and toxic.  Every time you eat it, you suppress your immune system. Stick to whole fruits when you’re craving something sweet or try a stevia sweetened beverage. Save the sugary treats for infrequent, special occasions. Or try treats like these raw, vegan cookie dough balls, sweetened with dates.


Keep in mind, alcohol is not only sugar,  but according to, “too much alcohol deprives the body of valuable immune-boosting nutrients such as Vitamin A, and can make white cells – your body’s defense against illness and disease – less able to kill germs.” Limit your alcohol and try replacing those extra drinks with sparkling water with a little fresh lemon or lime juice for a lighter, healthier holiday drink.

3. Get Some Fresh Air and Sunshine

If you live someplace that stays warm during the holiday, getting a little fresh air and sunshine should be easy. If you live in a cold climate, bundle up and go outside anyway. According to, Florence Nightingale was right.  Fresh air actually destroys pathogens and sunshine provides vitamin D. This combo even tops antibiotics for curing many ailments.  And if you can take a few breaths near trees, even better – they make oxygen and clean the air from pollutants.

And walking for as little as 30 minutes a day can reduce coronary heart disease, improve blood pressure and blood sugar levels, enhance mental well-being and so much more.  Look for a Walk With a Doc™ program in your area where you can join doctors and others looking to improve their heath.

4. Take in the Holiday Fragrances

Smell some fresh pine. A study from Japan’s Kyoto University found that participants had a greater feeling of relaxation after being surrounded by the scent.  Other holiday scents can make you feel great too.  The scent of cinnamon enhances concentration and enhances circulation. Vanilla is said to soothe inflammation, promote relaxation, lower blood pressure and protect the body from free radicals and infection. Chocolate can stimulate your memory. And peppermint boosts memory and alertness.

5. Eat More Plant-Based Whole Foods

I can attest to this one personally. Ever since I can remember, I always got sick around the holidays.  I could never sing carols because I had a nasty virus and usually lost my voice. I actually dreaded the holidays because it meant feeling crummy. When I decided to eat a plant-based diet, I have enjoyed the last three holidays without so much as a sniffle!

Fruits, veggies, whole grains and spices are immune boosters.  And with so many wonderful recipes and a huge variety of foods to eat, I don’t feel deprived at all.  My plate is colorful and I feel amazing. Plants and fruits naturally contain vitamins, minerals, phytonutrients, omega 3’s and probiotics.

And don’t let the rush of the season prevent you from getting healthy nutrients. has vegan, gluten-free, gmo-free healthy, whole foods and supplements, ready to take with you on the go. They also share recipes here.

Still not sure about eating plant-based? Don’t just take it from me; here are some great websites endorsed or written by doctors recommending plant-based foods to boost the immune system, some even share recipes of their own.

Forks Over Knives





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Coping With Being the Holiday Green Sheep

snowflake-balls-balls-gold-streamers-toys-christmas-holiday-christmas-new-yearKermit said it best. It’s not easy being green. I guess I’ve been “different” than my family and  friends for such a long time; I’m used to not fitting in when it comes to food. I’ve had allergies since before I had teeth, so not always being able to eat what my friends were eating became pretty standard right from the get go.

As I look back at being vegetarian since high school, gluten free for the past 13 years and now vegan for the past three, I realize I’ve come up with some coping mechanisms to survive social situations.  Food is such a big part of our social life and is often the centerpiece of gatherings. I have to admit that holidays are still some of the hardest times to be different than your family and friends. Unless you’re lucky enough to have a social network that eats mostly like you do, prepare for some awkward and uncomfortable social situations.

It’s not about the food – or is it?

I think the most important coping mechanism I use is to disassociate food from the function.  Ask yourself why you’re attending the social gathering.  Are you going because you care about the people?  Maybe you feel obligated?  Your boss said you had to go?  Whatever the reason, keep in mind you have choices.  Do you really have to go? If you don’t want to be there and don’t have to be there, than say “no”.  If you just need to make an appearance, disappear before dinner or arrive after dessert to say your hellos and goodbyes. Just make sure the host or hostess knows you have other obligations and will stop by, but will miss the meal. If you do need to or want to go for the entire event, remember the reason you’re there and look for all the positives you can.  Focus on the social interaction, the networking, the conversation – anything but the food.

Don’t be shy – get something to eat.

If you’re going to a restaurant or hotel, let the organizer know you need a special meal and then call the establishment to make sure they understand your needs a day or so before the event. Eating establishments should be able to accommodate.  If you’re going to someone’s home, offer to bring a few dishes to share that will fill you up.  I don’t expect people to cook something special for me but I am happy to bring something special to share and I know I’ll have something to put on my plate.  I can’t tell you how many family dinners I’ve gone to where all I can eat is what I bring. I’ve even gone to a few vegan potlucks where my dish is the only one that’s gluten-free.  To cope, sometimes you have to be OK with that.

It’s Your Right to Eat the Way You Do

You don’t have to answer to anyone but yourself for your dietary and lifestyle choices. You’re an adult and they’re your choices.  Don’t put up with being bullied or harassed. If people are offended by what you’re eating, (or not eating) it’s their problem not yours. I’ve had people ask me about my diet during dinner when it becomes obvious I’m not eating what they’re eating.  I try to keep the conversation lightly informative.  If they are genuinely interested in why I’m vegan or gluten-free, I give my animals, planet, health trifecta; talk about how much I love being vegan; and suggest some great resources, books or movies they can explore. I avoid the gory details of slaughter houses or intestinal discomfort while people are eating.  If someone is rude or nasty about what I’m eating (and sometimes this happens) I do my best to ignore them, stay positive, stick up for my choices and change the subject or excuse myself if their negativity continues.

You’re Not Alone

Sometimes it can get downright depressing to find your holidays filled with food centered events where you can’t or don’t want to eat.  If you’re vegan, it’s hard not to think of all the animal suffering that seems to be amplified and glorified during the holidays. Scream into your pillow and sucker punch the air.  Cry. Call a sympathetic friend. Better yet, donate to or volunteer for an animal rights, sanctuary or vegan charity. And most importantly find a friend or group where you can enjoy the food together.  I’ve been saved by and the many vegan dining and social groups where I live.  Hubby and I attend potlucks, dinners and other fun events to make sure we can break gluten-free, vegan bread with others.  And we have each other to lean on.  For years, as a vegetarian, I was on my own and hubby really didn’t understand my issues with family dinners.  Having a vegan spouse now is wonderful.  Having vegan friends is too. Find your peeps. They’re out there. And if you live in a remote part of the earth where there are no peeps living nearby, find them digitally.  Facebook, blogs, Twitter, even LinkedIn have vegan groups where you can chat and participate in dialog.  It really helps to know you’re not alone.

Find Joy

Take time to go out and smell the fresh air. Bake some vegan cookies or your favorite vegan dish and take in the aroma.  Dance to your favorite song.  Draw a picture. Play a game.  Do yoga.  Do what you love.  Be kind to yourself and make time for yourself. Make your choices wisely.  Pay attention and question all the “shoulds” you think you need to do during the season.  Find the happy in holiday. It’s out there if you look!

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15 Gluten-Free, Vegan Holiday Recipes

I’ve been writing my blog since 2011, and have many recipes scattered throughout the posts perfect for a holiday feast.  I thought it would be handy to compile their links into one post to make it easier for you to find them all this year.

I am thankful for all my blog readers, your comments and your commitment to a kinder world for animals.  May you all have a blessed and peaceful holiday season!

Red Lentil Loaf







Gluten-Free, Vegan Stuffing







Savory White Bean Gravy







Fat-Free, Vegan and Gluten-Free Green Bean Casserole








Simply Healthy Sweet Potatoes








Savory Sweet Potatoes







Marvelous Mushrooms







 Greek Potatoes







Thick and Creamy mmMushroom Gravy







Crispy, Not Fried Onion Rings (add these to your green bean casserole!!!)







Eat Your Beets

sliced beets






Simply Delicious Cranberry Sauce







Raw-kin Awesome Pumpkin Pie







Raw, Vegan Cinnamon-y Apple Crisp








Gingerbread Smoothies

gingerbread smoothie



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Fat-Free, Vegan and Gluten-Free Green Bean Casserole


Green bean casserole was a Thanksgiving tradition at our house.  I loved the combination of green beans, mushrooms and those crunchy little onion rings.  Here’s a variation that will make your guests want seconds and leave you licking the bowl.

Fat-Free, Vegan and Gluten-Free Green Bean Casserole

5 cups cooked green beans (canned or fresh)
1 cup marvelous mushrooms
 cup fat-free, vegan Swiss cheese sauce

Toss all ingredients together, heat in oven, crock pot or pan and serve warm.

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Fat Free Vegan Swiss “Cheese” Sauce


I love the fat free cheese sauce I posted last April, and have been itching to try a Swiss version. I finally got the chance to experiment yesterday, and the results were absolutely blog-worthy!  I love it with mushrooms and green beans.  What would you pour it on?

Fat Free Vegan Swiss Cheese Sauce

2 cups unsweetened plant milk (I like rice milk)
2/3 cup white miso paste
1/2 cup white potato
1/2 cup nutritional yeast
4 tbs organic corn starch
1 tsp lemon juice
1 tsp garlic salt

Add all ingredients to a high powered blender and blend until very smooth. Pour into pan and heat on stove top, stirring until thick.  Turn down heat, and serve or store in refrigerator and reheat as needed.



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Simply Healthy Sweet Potatoes


Sometimes using less ingredients and allowing the natural taste of food to come through is not only simple and healthy, but also pretty tasty.  That’s the case with these sweet potatoes.  I’ve brought them to holiday potlucks and family dinners and they always get rave reviews! With two ingredients, it always amazes me how much people like them, even people who aren’t eating vegan or gluten-free.  And you can make them ahead of time and reheat – they’ll still taste great.

Simple Sweet Potatoes

5 cups pureed cooked sweet potatoes
1 tsp cinnamon

Yep, that’s all the ingredients! I clean my sweet potatoes, remove any dark spots and cook them in an Instant Pot pressure cooker with just a bit of water until soft. You can also bake or boil them. Just make sure they are fully cooked and soft.  Add the cooked sweet potatoes, skins and all, to a high speed blender or food processor with an “S” blade.  puree until smooth, if needed, add a bit of water, heat and serve warm.  So simple!

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White Bean Pesto Spread


I can’t tell you how many times I hear people say, “I’d go vegan but I just can’t give up cheese.”   Sure it’s tough to give up cheese.  I feel your pain. I used to eat a lot of cheese. All dairy products contain casomorphins, fragments, derived from the digestion of milk protein caseinthat actually have an opiate effect. Can you say “addictive”?  It has to be because cow’s milk is designed by mother nature for baby cows to grow up to be big cows and bulls. But even calves don’t eat cheese. Cheese is super concentrated milk fat so it has more casomorphins and yes, that means it’s REALLY addictive.

When you think about it, what other species, when old enough to eat solid food, continues to drink the milk of another species?  Most people, if offered a glass of human milk or dog milk, would refuse to drink it, right?  Yet, we’ve been conditioned into thinking drinking cows milk or eating goat cheese is normal.  We don’t need milk. We’re not calves. And once you begin to learn all the wonderful, healthy ways to get that umami flavor (found in cheese and other savory foods), you really won’t miss it. Learn about the wonders of white miso and nutritional yeast. And try out this recipe the next time you need a tasty spread for crackers or veggies.

Skip the dairy and use beans to make this creamy “cheesy” spread.  It’s super easy to prepare in your food processor and healthy too. The spread above is pictured on my gluten-free tart.

White Bean Pesto Spread

2 cups cooked white beans, rinsed and drained
1/4 cup vegan pesto
1 Tbs white miso paste
1/4 cup nutritional yeast
1/8 cup water
1/2 tsp garlic salt

Place all ingredients into food processor with “s” blade. Blend until smooth and creamy. Spread over crackers or use as a sandwich or wrap spread.  Store in refrigerator.

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The Dark Underbelly of Veganism?


This morning I watched the story on ABC about blogger Jordan Younger and her battle with orthorexia. It could have been a great story about self-acceptance and overcoming a physiological disorder. Instead, it’s a blatant bashing of veganism.  Though disappointing, I’m not writing to debate Jordan’s choice to give up on veganism, that’s another topic for discussion. I’m writing because I’m angry – really angry – about how the media continues to portray our vegan lifestyle choice as the reason for people’s suffering.

I too had an eating disorder. My senior year of high school, I struggled with anorexia. My weight dropped from 135 pounds down to 86 pounds and I’m 5’7”. I remember clearly when the switch flipped on and when it flipped off for me so I could heal. I grew up eating the standard American diet. It wasn’t the diet; it was me and my brain.

According to, orthorexia is defined as:
Those who have an “unhealthy obsession” with otherwise healthy eating may be suffering from “orthorexia nervosa,” a term which literally means “fixation on righteous eating.”

Orthorexia is not an official eating disorder. The site shares that orthorexia appears to be motivated by health, but there are underlying motivations, which can include safety from poor health, compulsion for complete control, escape from fears, wanting to be thin, improving self-esteem, searching for spirituality through food, and using food to create an identity. The site makes no mention of a vegan diet being the culprit. And that’s because it’s not the culprit.

I hadn’t even heard of orthorexia until this morning, but if I had to make a guess, I would think it could affect people on paleo diets, unprocessed diets, raw (not necessarily vegan diets), low fat, carb…diets and anyone who becomes so concerned about what they eat, they end up reeling out of control from an overly controlled state.

I know this feeling from my anorexic days. I could count every calorie on my plate. I knew the fat content of what I ate. I added numbers in my head and if something didn’t fit into my mindset, I literally couldn’t pick up my fork and put it into my mouth. And I couldn’t just enjoy a meal without thinking obsessively about what I was eating. It’s an odd feeling and it’s a psychological disorder unrelated to any specific diet. It’s about control, acceptance, self-esteem and so many issues young people and a few older people, mostly women, deal with.

While I wish Jordan a healthy and happy life (and shame on those who made death threats at her because of her decision), I am disappointed she chose to give up her vegan lifestyle, since healing is not about what you do or don’t put on your plate, but about what goes on in your mind. And as a vegan, I still believe it’s the best way to eat for animals (there’s no such thing as “humane” slaughter), the environment and yes, health.

What disappoints me even more is the attitude and comments from the media, starting with JuJu Chang, when she uttered, “You basically exposed the dark underbelly of veganism.” “Exactly,” replied Younger. It is here that I vehemently disagree.

A few weeks earlier, the news reported about a young mother who refused to get medical treatment for her dehydrated baby, locking herself and her baby in her home until social services had to intercede and get help for the baby. They took the baby out of the mother’s custody. And why did all this happen? If you watched the news story, it was because the mother was vegan, not that she perhaps had a mental illness or maybe her doctor didn’t do an adequate job explaining how the hospital would help the baby. Was she suffering from postpartum depression? Who really knows what other factors might have contributed to her behavior. And sadly, we won’t ever know because according to the media, it all happened because she was vegan.

Why must the media continue to portray veganism in such a horrible light? Having a mental illness is not related to a vegan diet any more than it’s related to an omnivorous diet or the Atkins diet. You never hear stories about omnivores who do something awful and blame their diet as the reason. In fact, any mention that meat, dairy or eggs might not be all that good for you, or in fact be really bad for you, gets shuffled swiftly under the rug. The evidence is out there; just watch a few clips from Dr. Michael Greger at and you’ll get an earful. But this information rarely goes mainstream.

So my vegan friends, I pose this question. How do we put veganism in a good light? How do we gain more acceptance with the mainstream media? How do we get them to stop linking our lifestyle to issues far beyond diet? What can we all do to move our lifestyle out of the “dark underbelly” of biased reporting?

For me, I’ll keep writing, creating recipes and sharing the positive things I know about my lifestyle with as many people as will listen. And I’ll live by example. When people tell me I look great for my age, I’ll smile and let them know it’s at least due in part to my vegan diet. I’ll take care of myself. I’ll take care of my environment and make my foot print small as I can. I’ll care for the animals. I’ll be their voice too. I’ll support vegan causes I believe in with my time and my money.

And I’ll forgive myself for not being perfect. None of us are.

While I might feel discouraged when hearing stories like Jordan’s, I won’t stay discouraged and I won’t give up on this lifestyle. It’s too important. I hope you won’t either.

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A Typical Gluten-Free, Vegan Day

20140218_122526Do you ever get frustrated looking at all the beautifully photographed recipes and wonder where those food bloggers find the time?  Guess what? I do too!  I love to cook. I love to write about what I’m making and share great, compassionate and healthy ideas with the world. But in order to do that, I need time to put it all together and all too often, I don’t have it.

So while I’m itching to post something wonderful, I thought it might be more fun and real (and easy) to share what my typical day of food prep looks like.

Breakfast: Hard as I try, I am NOT and never have been a morning person. If I exercise in the morning, I get so tired I just want to crawl back in bed. I’m not a big breakfast eater either. I know, I know….it’s supposedly the most important meal of the day. But I could easily skip it and be just fine until lunch as long as I get my coffee, black and strong. That said, I do try to eat something, I guess because I’m supposed to.

Today, my most important meal of the day was a smoothie.  While tasty, it was kind of greenish brown and I forgot to take a picture but you already know what smoothies look like, right?

Two Lemony Smoothies:

12 oz. coconut water (I LOVE this stuff to make smoothies – so healthy and hydrating!)
1 organic lemon, peel and all (remove the peel if it’s not organic)
1 organic orange, peel and all (again remove the peel if it’s not organic)
1 banana (yes, peel this one and compost the peel.)
2 cups raw organic spinach
3 – 4 Medjool dates (3 if big, soft and sweet, 4 if smaller or drier)
½ cup frozen organic cherries (other berries or fresh with pits removed will work too)
1/8 cup chia seeds (great source of protein, omega 3 and antioxidants – eat them!)

Add the following to your power blender and whirl away! Pour into a to-go cup and drink as you’re running out the door. I make enough to share with hubby. And soak the blender if you don’t have time to wash it before leaving.  Fruit is pretty sticky if allowed to dry for several hours.

Lunch: Nearly every day, I bring my lunch and it’s usually leftovers. Today is no exception. I have a baked sweet potato topped with some amazing cheese sauce and steamed veggies I made last night, some fresh spinach, a bit of salsa and a bit of Daiya cheddar. I also had ½ cup of mixed nuts for a snack. If I get cranky hungry, nuts seem to do the trick.

Dinner:  Because I’m not a morning person, I don’t get to the office super early, which means I don’t get home until late. If I try to sneak in some exercise, dinner doesn’t get started until 8:00 pm unless hubby gets things started.  Tonight, he made himself some pasta with sauce from a jar. I opted for some black bean soup.  Fast and healthy and not too heavy so close to bedtime.


So this is how miss fancy pants gluten-free, vegan, food blogger spends many of her nights. I wish I was vegan Martha Stewart, but hey, it works. What’s your favorite speed meal?

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Alfredo Can Be Vegan, Gluten-Free, Fat-Free and Delicious!


Yes you can enjoy an amazing Alfredo sauce minus the dairy, flour and fat.  No really. You can! Just follow the simple recipe below and find yourself in dairy-free, fat-free, gluten-free, Alfredo bliss.  And tell me what you think after you try it by posting in the comments below!

Freedom Alfredo Sauce  (free of dairy, fat and gluten)

2 cups unsweetened plant milk (I like rice milk – just make sure it’s unsweetened)
1/2 cup nutritional yeast
4 TBS white miso (brown miso doesn’t work for this, it must be white)
4 TBS organic corn starch (I tried other starches – corn works best and you may need to adjust the volume up or down with potato, rice or tapioca so use caution if you substitute)
1 1/2 tsp garlic salt
1 tsp lemon juice
1/8 tsp black pepper

Add all ingredients into a high speed blender and whirl away until well-mixed.  Pour into a large sauce pan and bring to a boil, stirring often with a wisk to prevent sticking or clumping.  Once the mixture starts to boil, turn down to low heat and stir until it thickens, usually 2-3 minutes depending on your stove.


Turn down to simmer until you’re ready to serve.

Pour over your favorite gluten-free pasta and enjoy! Top with some vegan Parmesan (Brazil Nut recipe  or my original recipe) and freshly chopped basil for a little extra treat.

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Carrot Dogs & Portoburgers

20140609_192750These are fun and truly fabulous!  Hubby was fascinated by these little “dogs” and a bit skeptical to try them, but one bite and he was hooked.  I am still searching for gluten-free, vegan hot dog and burger buns, so for now, I just eat mine straight up.  Hubby put his in bread with the traditional mustard and relish.  And if you’re heating up carrot dogs, you may as well heat up some portoburgers to go with them!

Carrot Dogs
10 – 12 large carrots
1/4 cup Dr. Bragg’s Amino Acids
1/2 cup water
1 TBS rice vinegar
1 TBS sesame oil
1/2 TBS apple cider vinegar
1 tsp smoked paprika
1/4 tsp black pepper
1/4 tsp liquid smoke
1 clove garlic, minced

Peel and slightly cook in water, about a dozen large carrots until tender enough to poke with a fork but not too soft. Do not overcook. Mix all liquids and spices above into a marinade and pour into a 9 x 13 pan. Add cooked carrots. Cover and refrigerate, rotating carrots a couple times each day to cover with marinade and ensure they are soaking up the juices. Marinade at least two full days. More soaking makes them taste even better. My carrots were still fresh after 5 days of marinading.


You have two options for cooking. You can place carrots into a frying pan with a bit of the marinade and cook until warm throughout and a little browned in spots. (See photo at bottom of page.)

You can also cook on a grill and rotate until warm throughout and some grill marks appear. (Photo on top of page.)

I think the pan cooked carrot dogs tasted better, but both were really good.


If you’re making carrot dogs, you may as well make a few portobello “burgers” too. Simply wash them, remove the stems and baste with a bit of marinade, both on the grill and in the pan.  Cook them until slightly tender and warm throughout.  Super easy!


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Grain Free Tarts

20140406_121911I love it when a mistake in the kitchen ends up turning into a recipe worthy of the blog!

Playing with my hummus recipe before the vegan potluck, I added too much tahini and the hummus turned into dough.  So if you make dough, make tarts!

These little beauties turned out to be light and very tasty.  I filled them with white bean pesto and they were a hit!

2 cups cooked chic peas
1 cup tahini
1/4 cup lemon juice
1 tsp garlic salt
1/2 tsp chopped garlic
1/4 cup water

Add all ingredients into food processor with “s” blade.  Blend, stop and scrape the side of the bowl, blend thoroughly until mixture resembles cookie dough. Shape into tarts and make the pockets at least 1/2″ deep. They will rise. Bake at 350 degrees for 10 – 12 minutes, cool and top with your favorite savory filling.


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Brazil Nut Vegan Parmesan


I love Brazil nuts!  They are the best source of selenium on the planet.  And these powerhouse nuts are also a complete protein, filled with a laundry list of vitamins and trace minerals. This a super easy recipe, quick to prepare and much better for you than dairy Parmesan. Perfect for pizza, pasta and salads. Let me know what you think in the comment section below.

Vegan Brazil Nut Parmesan

1 cup whole, raw, dry Brazil nuts
1/4 cup nutritional yeast
1/2 tsp garlic salt

Add all ingredients to a food processor with and “s” blade. Blend until mixture clumps slightly.  Pour into a jar or sealed container.  Store in a cool dry place or refrigerate.


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Miso Sesame Kale Bowl-ed Over

20140330_131657Hubby and I enjoy grabbing a quick bite at Native Foods.  One of my favorite dishes there is the Sesame Kale Macro Bowl.  The recipe below is my knock off, minus the tempeh.  I love tempeh, but didn’t have any the day I made this.  Add some baked or fried if you like!

Miso Sesame Kale Bowl

4 cups chopped raw kale
1 cup prepared sauerkraut (milder flavored recommended)
1/4 cup toasted sesame seeds
2 cups cooked brown or wild/brown rice mixture

1/4 cup water
1 Tbs. Braggs or gluten-free tamari sauce
2 Tbs. white miso paste
2 Tbs. tahini
1/2 tsp. ginger

In a non-stick pan using medium-high heat, brown sesame seeds and remove to a bowl for later.





Use the same pan and add kale, stirring until wilted. Move to one side of the pan and place sauerkraut on the other side. Turn down heat to low, cover and allow sauerkraut to warm up.


To prepare sauce, add water, Braggs, miso, tahini and ginger to food processor or blender and mix thoroughly until smooth.

Spoon cooked rice into bowl, top with kale and sauerkraut. Pour on miso sauce to taste. Sprinkle on some toasted sesame seeds. Eat and by healthy!


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Amazing “Cheese” Sauce

20140211_203158I modified this recipe based on inspiration from Fat Free Vegan’s recipe for vegan nacho cheese sauce that was simply scrumptious.  Check it out and try the baked cauliflower too – yum!

I wanted to make a vegan cheese sauce that was more traditional to add to various veggies and make a mac n’ cheese so I played around with some combinations and this is the one that won for me.

I’ve used this with gluten-free pasta to make a fabulous mac n’ cheese and poured it on steamed veggies, potatoes, you get the idea.  It’s vegan cheese sauce.  Enjoy!

Amazing  Vegan “Cheese” Sauce

  • 2 cups unsweetened rice or soy milk (I like rice best – just make sure whatever plant-based milk you use is not sweetened or vanilla flavored)
  • ½ cup nutritional yeast
  • ½ cup mashed plain sweet potato
  • 4 tbs organic corn starch
  • 1 1/2  tbs lemon juice
  • 1 tsp garlic salt
  • 1 tsp dry mustard
  • 1 tsp Dr. Braggs or gluten-free tamari sauce (optional-gives a little more umami flavor and cheesy saltiness)
  • ¼  tsp turmeric (optional – gives it a little more yellow color and it’s really good for you)

Blend all ingredients in high speed blender until very smooth and creamy.  Pour into pan and stir on stove at medium high heat until thick and warm.  Top the sauce on your favorite foods, use as a dip or refrigerate to reheat and eat later. The recipe below can easily be doubled if you love leftovers and the sauce will keep in the fridge for at least a week, although, you’ll eat it before the week’s up – at least I did!

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Red Lentil Loaf


There are many wonderful and compassionate vegan options to replace the meat on your plate at Thanksgiving – Tofurky, Harvest Field Roast, Native Foods Wellington and the list goes on. But for those of us who are gluten-free too, all these options just can’t go on our plate.  No turkey, no Tofurky, no worries!  Make this Red Lentil Loaf. It’s full of protein, has no oil, no soy, no nuts and no gluten.  But it does have taste and a nice meaty texture. It’s  super easy to prepare and one of the things you can make a day or two before and reheat after you slice it up and top it with your favorite vegan gravy. (Try my latest recipe for white bean gravy, or the mushroom gravy I whipped up a couple years ago.)

Red Lentil Loaf

  • 1 1/2 cups red lentils
  • 3 cups veggie broth
  • 1/4 cup chopped celery
  • 1/4 cup chopped onion
  • 1 tsp chopped garlic
  • 1 tbs ground sage
  • 1/2 tsp rosemary
  • 1/2 tsp thyme
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/8 cup gluten-free tamari or Dr. Bragg’s
  • 2 cups white button mushrooms
  • 2 cups chopped kale
  • 2 cups chopped spinach
  • 2 cups gluten-free oats
  • small amount of olive oil to grease pan

In large pan, add lentils and veggie broth, bring to a boil, cover, turn down heat and simmer until soft (about 8 minutes.) In another pan, add celery, onions garlic, mushrooms, kale and spices with a bit of water and cook until tender.  Smash lentils until smooth and combine all previously listed ingredients into one pan, add spinach and oats and stir.  Allow ingredients to cool a bit and add them to food processor with “S” blade.  Puree briefly. Lightly oil 9″ x 5″ loaf pan and spoon mixture into pan. Bake for about 30 minutes at 325 F or until loaf starts to brown slightly on top and sides lift away from edges.  Cooking time may vary. Don’t overcook or loaf will be dry.  Cool and refrigerate. Once cool, the loaf can be sliced and eaten cold or reheated.

I sliced it into small pieces, topped with white-bean gravy, reheated and brought it to the vegan Gentle Thanksgiving potluck.





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Savory White Bean Gravy


Fastest ever gravy!  This version, with savory spices, is perfect for Thanksgiving dinner. Top potatoes, lentil loaf, tempeh, stuffing, biscuits. No oil, no gluten, no soy, no nuts and low fat. Great taste and texture.

Savory White Bean Gravy

  • 1 15oz can Great Northern Beans and liquid
  • 1/8 cup nutritional yeast
  • Vegetable bouillon powder to flavor 2 cups.  (I use a powdered veggie broth and add 1/8 cup, but any bouillon will do. Do not add extra liquid.)
  • 1 tsp savory spice mix (I used a “Bohemian Rub” that contained mustard seed, garlic, rosemary, theym, savory, parsley, lavendar and sage)
  • 1/4 tsp sea salt (add more or less to taste)
  • 1/2 tsp black pepper

In high speed blender, add all ingredients (do not drain beans – add liquid too) and blend until smooth. Heat with your blender’s soup setting, or heat in sauce pan or microwave and serve.


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BBQ Tempeh Lettuce Wraps – Gluten-Free Vegan Meals in Minutes


Working late and need an easy idea for a super quick, yet healthy dinner?  Try these BBQ tempeh lettuce wraps.  Not familiar with tempeh?  It’s made from fermented soy beans and is a whole, unprocessed food.  Be sure to get traditional, organic (since most soy is GMO) and watch out for versions made with additional grains as these varieties could contain gluten.

Wash some romaine lettuce and chop up green onions, tomatoes and avocados. Set aside.


Crumble a block of tempeh in a pan and add your favorite gluten-free, vegan BBQ sauce. Heat on medium and stir until tempeh is hot and mixed well with the sauce.


Build your lettuce wrap. Dinner is served!

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