Take Me Home, Country Roads + Whole Wheat Oat Bread

I remember, quite often, coming home from school to the smell of homemade bread wafting throughout the house. My mom has always been pretty notorious for supplying freshly warm slices of bread, slathered with butter and cinnamonsugar, to us hungry kids right when we need it the most. To this day, just the smell of homemade bread takes me back to being eight years old and running inside from the bus after a long day of "learning" (aka kickball). 

The bread I'm sharing with you today isn't my mom's recipe, but it's still pretty delicious! 

Since warm, soft bread goes hand in hand with my mom, I thought it only fitting to pair this loaf with one of her all-time favorite singers, John Denver. This song in particular happens to be one of my favorites of his: "Take Me Home, Country Roads." Pull up a seat and take a listen! Perhaps while this loaf of bread is baking? 

About the Artist

John Denver was a prolific singer-songwriter of the 20th century, getting his start in the late 1960s and early '70s. He first began performing in New York City with the Chad Mitchell Trio, though his solo career took off after his folk-style songwriting skills came to light; the group Peter, Paul, and Mary recorded his "Leaving on a Jet Plane" in 1969.

Denver, who changed his name from Deutschendorf before signing with Mercury RCA Records in '69, released several solo albums throughout his career, including the very popular Rocky Mountain High (1972), Back Home Again (1974), and Poems, Prayers, and Promises (1971). He was known for his wholesome "good ol' boy" look and folk-pop musical style, and often capitalized on this image in his film appearances that began in 1977.

He was seen often with the Muppets and hosted/starred in several television specials over the years. He also won countless awards for his music and humanitarian efforts, including being named the Top Male Recording Artist by Record World magazine in 1974-75. Tragically, John Denver died in a plane crash in 1997, in which he had been piloting his own experimental aircraft (he had a huge love of flying, second only to his love of music) and subsequently crashed near Pacific Grove, California. He has been posthumously recognized by awards and tributes across the country since his death, and Windstar Records, Denver's own record company, is still in business today. His music continues to be highly influential and admired by many people; two of his songs are now considered official state songs. 

About the Song

"Take Me Home, Country Roads" was released on John Denver's album Poems, Prayers, and Promises in 1971 and quickly rose to number 2 on the Billboard Hot 100 chart. He worked with Bill Danoff and Taffy Nivert to write it, combining their collective poetic musings about the winding roads of West Virginia into the most notable of John Denver's hits. 

Danoff and Nivert had originally planned to sell the song to Johnny Cash, but when they sang it for Denver, he fell in love. The three of them worked together to mold it into the popular song it is now, receiving a five-minute standing ovation when they first performed it. It was met with such positive reception that it became the theme song of West Virginia University, and in 2014, was named the official state song of West Virginia. John Denver himself performed the song at the dedication of Mountaineer Field, and it has been covered and quoted thousands of times since then. The Mountain State Brewing Company even has an ale named after a lyric in the song, "Almost Heaven."

Here are just a few of the many, many covers that have been done of John Denver's iconic song:

Olivia Newton-John, 1972 

Israel Kamakawiwo'ole, 1993

Me First and the Gimme Gimmes, 2008

Brandi Carlile and Emmylou Harris, 2013

Whole Wheat Oat Bread

{vegan}

makes 1 loaf

• 1 C lukewarm water
• 1 Tbs sugar
• 1/2 Tbs yeast** 
• 1 Tbs Earth Balance margarine
• 1 1/3 C whole wheat flour
• 1 1/3 C rolled oats
• 1/2 Tbs salt

1. Whisk the sugar and water together in a stand mixing bowl. Add the yeast and whisk to dissolve. Set aside for 5-10 minutes. It should be done when the yeast has created a layer of foam on top of the water. 

*At this point, you can pulse the oats in a food processor for a few seconds if you want, but you don't have to. 

2. Add the flour, oats, and salt to the yeast mixture and mix with a wooden spoon. Cut the margarine into pieces and add it in. 

3. Mix well with a dough hook. Knead the dough for about 3-5 minutes. 

4. When the dough is elastic and smooth, round it into a ball and place it in a lightly greased bowl. Coat a piece of plastic wrap in oil and loosely cover the bowl with the plastic, oil side down. Let it rise for 1 hour, or until it's doubled in size.

5. Punch the dough down and a knead it a few times. Form into a neat ball, fold the sides under, and tuck them under the ball. Place the loaf in a greased bread pan and let it rise for another hour, uncovered.

6. Preheat the oven to 350F. Bake for 35-40 minutes (the whole house will start smelling delicious!). Let the bread cool in the pan for about 5 minutes before transferring it to a wire rack.

I know how hard it is to wait, but try to let the bread cool for a little while before you cut into it, or else you'll have squishy, hot crumbs all over the place. The slices are especially scrumptious when slathered with vegan margarine, and adding a sprinkle of cinnamon on top is "almost heaven." 

**You should make sure your yeast is not expired before you use it. If it is, your bread won't rise the way it should (it'll end up looking like mine -- still delicious, but slightly more dense than I was hoping for). Enjoy!

Clair de lune + Lemon Ginger Cookies

Okay. So. I pondered for quite a while about where to start in this new food/music adventure. I finally settled on sticking with something extremely well-known, but maybe less mainstream than Gaga (let's face it, we're not quite ready for Gaga yet). 

Thus, Debussy came to mind! If you haven't heard Clair de lune before, I would be very surprised, but you are in for quite a treat, if I do say so myself. In an effort to keep myself from getting too wordy, I'll just go ahead and share one of my favorite recordings of the piece. Please feel free to hit Play and take a listen while you scroll! The pianist in this video is Thomas Labe. 

I think one of the biggest challenges for me is going to be keeping myself from being too wordy when I talk about music. It's hard! There's so much I want to say! However, if you're anything like me, you probably don't want to read pages and pages of monotonous rambling, especially if it's something in which you're not quite as interested as I may be. Therefore, I'll just share a couple of tidbits about this piece and its composer.


About the Composer

Claude Debussy (1862-1918) was a French composer and pianist, most often known for his "Impressionistic" style of writing (though he actually hated being referred to as an Impressionist). Russian composers, such as Wagner, Borodin, and Mussorgsky, have been cited as his some of his strongest musical influences. He spent most of his life in France, though he did live in Rome for a few years. In addition to Clair de lune, a few more of Debussy's most famous pieces include Prelude to the Afternoon of a Faun (1894) and La Mer (1905). Debussy's music is quite often linked to the paintings of Claude Monet, both evoking a sense of smeared concepts rather than strictly outlined images (hence the "Impressionist" description).

An excerpt from the Britannica Encyclopedia:

"During the latter part of his life Debussy created an alter ego, 'Monsieur Croche,' with whom he carried on imaginary conversations on the nature of art and music. 'What is the use of your almost incomprehensible art?' Monsieur Croche asks. 'Is it not more profitable to see the sun rise than to listen to the Pastoral Symphony of Beethoven?' Elsewhere Monsieur Croche supports the cause of the musical explorer: 'I am less interested in what I possess than in what I shall need tomorrow.'"

Here is another recording of Clair de lune! Angela Hewitt is the pianist, performing live at the Royal Conservatory of Music in Toronto. It's so fascinating to hear multiple performances of the same piece, in my opinion; each musician interprets notes on a piece of paper in very different ways. Angela's interpretation is noticeably faster than Thomas's, and she uses the sustained pedal on the piano much more liberally (the notes tend to blur together more). Do you prefer one performance over the other?

About the Piece

Clair de lune is the third of four movements of the Suite bergamasque, which was started in 1890, but revised and published in 1905. "Clair de lune" translates to "Moonlight," and is a vast contrast to the two livelier movements that sandwich it. Brittanica says, "The title refers to a folk song that was the conventional accompaniment of scenes of the love-sick Pierrot in the French pantomime, and indeed the many Pierrot-like associations in Debussy’s later music...show his connections with the circus spirit that also appeared in works by other composers..."

I think Clair de lune has a very bittersweet quality to it, which exudes a somber beauty of sweetness and sting. I created some Lemon Ginger Cookies which I think pair perfectly with the piece! The bite of the ginger and slight tartness in the lemon flavor are coupled with the sweetness of the cookie, which makes eating them while listening to Debussy all the richer.

Before I share the recipe, here are a few links to some different arrangements of Claude Debussy's Clair de lune for you to peruse -- the LSO one is my favorite, though I have to say the jazz arrangement is pretty cool:

Elena Cvetanovska, harp

Emre Sabuncuoglu, guitar

London Symphony Orchestra, cond. by Stanley Black 

Praxis Jazz

Lemon Ginger Cookies

{vegan}

makes 1-2 dozen, depending on size

• 1/2 C vegan margarine, such as Earth Balance
• 3/4 C brown sugar
• 1 flax egg (1 Tbs ground flax + 1/4 C water)
• 1 Tbs unsweetened almond milk
• 1 tsp lemon juice
• 1 1/4 C flour
• 1/2 tsp baking powder
• 1/4 tsp salt
• 2 tsp ground ginger
• zest from half a lemon (about 2 tsp)

1. Mix flax and water in a small bowl. Set aside.

2. Beat the margarine and sugar until fluffy. Add the flax and mix.

3. Add in the almond milk and lemon juice.

4. In a separate bowl, stir together the flour, baking powder, salt, and ginger. Mix into the batter. Stir in the lemon zest.

5. Place the dough in the fridge while the oven preheats; set to 350 F.

6. Roll the dough, a spoonful at a time, into a small ball and set on lightly greased baking sheet. Press down slightly to flatten. Repeat for the remaining dough.

7. Bake cookies for 8-10 minutes. Cool on a wire rack.

These would be delicious with a nice hot cup of black tea! Maybe some chai? Don't forget to listen to some more Clair de lune while you bake/eat them, too!

Cap'n Crunch Cookies

It snowed yesterday.

By the way, yesterday was the first day of Fall, in case you didn't know. So far, I'm liking the colder weather, but I feel like my body isn't quite sure what to do with it being snowy and in the 30s in September. Luckily, it doesn't really feel that cold out, since it's not a biting, wet, eat-your-bones kind of cold. Still. Alaska's a little weird.

Speaking of being weird, I was on my way to get some scrumptious coffee drinks at one of the many coffee carts yesterday when I spotted an amusing sight! There was a man on a scooter/bike thing (it was a scooter, like the kind you stand on, but with bike wheels on it) riding down the sidewalk. He had two dogs hooked up to harnesses that were pulling him along, so I assumed they were probably training for dog sledding or some such. The funniest part, however, was what he was wearing. Keep in mind it was snowing outside. He had on a pair of tennis shoes, bright pink shorts, a winter coat, and one of those full-face ski masks.

I have to admit I giggled quite a bit, and I may have slowed down considerably so I could watch his dogs pull him on his scooter bike. It was pretty interesting! Once I got bored, I eventually got our coffee and headed back home, only to consume a billion of these delicious cookies I made!! Bam-segue! Actually, I was going to say these aren't that far off topic anyway, because they're kind of weird. Delicious, yes! But a little weird.

Also, if you were wondering, "Cap'n Crunch" cereal is totally vegan. It's not good for you or anything, but it is plant-based! I wanted to get creative, since I've been making and eating chocolate chip cookies for a couple weeks now, so I thought, "Hey! We have cereal! I might as well make some cookies with it, instead of eating it for breakfast! Yay!" Thus, I found a recipe and the rest is history.

Cap'n Crunch Cookies
adapted from CapnCrunch.com
{vegan}
makes 2 dozen

• 1 1/4 C whole wheat flour
• 1/2 tsp baking soda
• 1/8 tsp salt
• 1/2 C vegan margarine, softened
• 1/2 C raw sugar (or less! These cookies are pretty sweet.)
• 1 flax egg (2 Tbs flax + 3-4 Tbs warm water)
• 1 tsp vanilla extract
• 2 C Cap'n Crunch Crunch Berries cereal

1. Preheat oven to 350 F. Combine flour, baking soda, and salt in a small bowl; set aside.

2. Beat the margarine and sugar in a large mixing bowl until creamy. Add the flax egg and vanilla. Beat well.

3. Gradually add in the flour mixture on low speed. Stir in the cereal, crushing some pieces with the back of your spoon.

4. Roll the dough into balls and flatten onto an ungreased baking sheet. Bake 11-13 minutes, or until the edges are slightly browned. Cool for 1-2 minutes on the baking sheet before transferring to a wire rack.

Cinnamon Roll Pancakes

I know, I know. I disappeared for a while there. In my defense, I've been a little preoccupied with moving and such. We're hanging out in Kansas for the time being, but will be headed northwest on Sunday! It's hard to believe we're actually going to be in Alaska in just over two weeks! My, how time flies.

Because I have nothing better to do than try out new recipes and relax on vacation, I have a delicious recipe to share with you on this fine August Monday. Have your breakfasts been boring you lately? Fear not! I have the perfect solution to change up your morning routine - Cinnamon Roll Pancakes! They are 100% vegan and super duper scrumptious (not to mention easy to whip up). I didn't make the cream cheese icing this time around, and the pancakes were sweet enough without it, but you can try them with the icing if you so choose. I definitely think you should try them... What can it hurt?

Cinnamon Roll Pancakes

{vegan}

makes 6-8 pancakes

Cinnamon Filling:

• 4 Tbs coconut oil, melted
• 1/4 C plus 2 Tbs packed brown sugar
• 1 1/2 tsp cinnamon

Pancakes:

• 1 C whole wheat flour
• 2 tsp baking powder
• 1/2 tsp salt
• 1/4 C canola oil
• 1 tsp vanilla
• 1 flax egg (3 Tbs ground flax + 1/4 C warm water)
• 1 C almond milk

Cream Cheese Icing (optional):

• 2 Tbs vegan cream cheese, room temperature
• 4 Tbs Earth Balance margarine, room temperature
• 1 C powdered sugar
• 1 tsp vanilla

1. Mix the coconut oil, brown sugar, and cinnamon in a small bowl. Transfer the mixture to a small ziplock bag and set aside.

2. Combine the flax and water in a medium bowl and let sit for a few moments. Add the oil, vanilla, and almond milk. Whisk to combine. Add in the flour, baking powder, and salt; stir to combine.

3. Heat a skillet on medium heat. When the skillet is warm enough (test with a few drops of water - if they bead up, you're good to go), use a spoon to transfer the batter to the skillet.

4. Cut the corner off the ziplock bag and squeeze the cinnamon filling onto the pancake batter. When the batter starts to bubble, flip it over with a spatula and leave on until cooked. 

5. To make the icing, whisk together the cream cheese and Earth Balance. Add in powdered sugar and vanilla; whisk to combine. Drizzle over pancakes just before serving.

My Veg-iversary + Homemade Sandwich Bread

Let me start off by saying I'm sorry for not being around much lately; I've been busy living life instead of writing about it. :/ Nonetheless, I do still care about this corner of the internet and all my lovely readers (hi Mom!), so fear not! I'm still here and I will most likely be here more often from now on! Yay!

Now that we've got that taken care of, I want to tell you about something amazing that happened this weekend! But before I get to that, how about we back up to the beginning?

Two years ago, I weighed in at 198 pounds. I was tired, lethargic, depressed... I didn't have any energy or motivation to move my body, and I had very little self-esteem. It took me a few more months of reading, researching, and pondering various forms of inspiration before I took my first step towards change, but I knew something definitely needed to happen in order for me to be happy in my own skin. I stopped eating meat in August of 2011 and immediately noticed a difference in my energy levels -- I actually wanted to exercise, because I had the energy to do so! That's also when I decided to try and start running, despite a lifetime of struggling with exercise-induced asthma.

I lost about 15-20 pounds just from cutting meat out of my diet and exercising a little more. Noticing such a difference already, I kept reading and experimenting with different foods in order to find out what my body likes. By December of the same year, I had given up all dairy products. My skin cleared up, I didn't have stomachaches anymore, and I continued to lose weight almost effortlessly! I ate my last egg on April 12th of last year and have had no desire to go back to animal products since then.

Two years ago, I wore a size 17 jeans and could barely run a block without wheezing. This weekend, I ran in my first race -- 5 whole miles! -- and finished first in my age group! I weighed in at 139 pounds this morning. My jeans are a size 7. It has been one year since I started following a purely plant-based diet, and I feel AWESOME!!

I cannot tell you how happy and excited I am to be where I am today, especially with the knowledge that you can do it too! And I'm not just saying that. I thought there was no possible way I could ever be in shape -- I used to think I just wasn't made to be "thin" -- but the truth is anyone and everyone can be healthy and fit. All you have to do is evaluate your fuel (because that's what food is!) and see if you can find something that works better for your body. I'm not saying everyone should follow a plant-based diet... I just think you should give it a try and see what works for you.

This journey has opened my eyes to so many delicious foods I had no idea existed, and so many methods of living I never thought I could dabble in. I make just about everything from scratch now, and I've even started growing my own food!

Of course, one thing I've never wanted to do with this blog, or in general, is to sound "preachy" or like I have all the answers. I just wanted to share my story with you in the hopes that it can help inspire you to evaluate your lifestyle choices and maybe try some new things that are outside of your comfort zone. Really, what can it hurt?

Homemade Vegan Sandwich Bread
makes 1 loaf
adapted from Veggieful

• 1 3/4 C warm water
• 3 1/4 tsp yeast
• 2 tsp raw sugar
• pinch salt
• 1 Tbs extra-virgin olive oil
• 5 C all-purpose flour (white or wheat)

1. Combine the water, yeast, and sugar in a small bowl. Set aside until the mixture starts to foam.

2. In a large bowl, mix the flour, salt, and olive oil. When the yeast mixture is ready, add it to the bowl. Stir with a wooden spoon until the dough comes together.

3. Drop the dough onto a clean, floured surface and knead with your hands until it forms a smooth, elastic ball (about 7-10 minutes). Alternately, you could knead the dough in the bowl of an electric mixer, with the dough hook attachment. I like getting my hands dirty, though!

4. Clean out the bowl you used to mix your dough and lightly oil it. Place the ball of dough inside and cover with a tea towel. Set the bowl in a warm place and let it rise for 30 minutes.

5. After the dough has risen, punch it down and knead a few times. Shape into a loaf, tucking the ends under. Transfer the dough to an oiled bread pan, cover with the towel, and let it rise another 30 minutes.

6. Preheat the oven to 350 F. When the bread has risen, cut a slit into the top of the loaf and bake it in the top 1/3 of the oven for 30 minutes. The house will smell amazing!

7. Once the bread is done (it should be golden brown and sound hollow when you tap the top), let the bread rest for half an hour before taking it out of the pan. Cool completely before slicing.

What I Love Wednesdays

Good afternoon! It's been nothing but rainy and cold here for two weeks, so the sun is a nice reprise today. I shouldn't complain too much, however; the Midwest has gotten hit pretty hard with their Snowpocalypse lately... yikes! If you're in that neck of the woods (or anywhere else that's got you bundled up in blankets and sipping hot cocoa), don't venture outside unless you have to. Of course, you should also check out these links. I'm hoping they'll warm you up a bit.


1. No more excuses! If you've been saying for years that you've wanted to learn a language, but haven't gotten around to it, this is the year. Check out these great resources!

2. Check out these great tips for shopping at the grocery store.

3. What a great post about quality of life. I hope this makes us all stop and think a little.

4. Who knew there were so many great uses for coconut oil?

5. Need some tips on how to be cool? Check out these hilarious ones.

6. You'll never have to buy these foods again!

7. Apps are all the rage right now. Why not use them to help motivate yourself to stay fit?

8. Have you tried to make something you found on Pinterest and failed miserably? Hopefully your creations didn't out like these!

9. Here is some really fantastically helpful information about buying the right running shoes!

10. Who doesn't love cookies? Here are some great Cookie Baking Tips!

What I Love Wednesdays

How are those resolutions coming so far? Hopefully you've come up with some really great, realistic goals for yourself; it's such a wonderful feeling when you reach them!

The links I have for you today are all about vegan/vegetarian/plant-based lifestyles. What better time than a brand new January to make some changes in your diet? You can be healthier, and it's not that hard to do! Check out these great resources I've gathered for you.

1. There are so many beautiful blogs out there dedicated to healthy eating! This is just one of many.

2. In the spirit of New Year's, try this vegan hangover cure from Alicia Silverstone.

3. This is kind of a blunt article, but an interesting read nonetheless; the most important part of following a vegan lifestyle is knowing WHY you want to do so.

4. I absolutely adore this post about why Kristy became vegan.

5. One of the most common excuses I've heard people use for not following a plant-based lifestyle is that they "can't" give up dairy -- here are some delicious substitutes you should try!

6. Kids can be vegan too!

7. It's a new year! Why not try a new meal plan?

8. Let's squash some vegan myths!

9. This is a wonderful vegan cookbook full of super scrumptious meals. Why not give it a try?

10. Day 2 of 365 Photos: choppin' some green peppers!

Pumpkin Pound Cake with Maple Glaze

I used to be a Summer girl. For as long as I can remember, Summer was my thing: lemonade stands, running around barefoot until it got dark at 9pm, playing in the sprinkler, no school, even walking outside and immediately sweating. I lived for Summer! 

And then I discovered the magic of pumpkin. Granted, the pumpkin obsession has reached an all-time high in our country, everything imaginable being offered in a pumpkin flavor (coffee, scones, cake, muffins, candles, cookies, cupcakes, oatmeal, casseroles). But despite the overload, I still can't get enough. I tend to hoard cans of pumpkin puree throughout the year, so I can bake with it all through the month of October.

I don't know when exactly I switched from a Summer girl to an Autumn girl, but I am definitely a gigantic Fall fan now! It's partially because of the chunky sweaters, chilly air, and crunchy leaves, but it's mostly the pumpkin.

I'm even looking forward to the cold of Winter, which I have always hated with a fiery passion. I think it must be because I've lived in the South long enough... bring on the blankets!

This cake is one of the many things I've been experimenting with, pumpkin-wise, so I wanted to make sure and share its deliciousness with you! I combined a few different recipes, "veganizing" them in the process, and this was the result. It's so good, you might not be able to share with anyone. And that's okay.

What about you? Which season is your Love? Are you a pumpkin hoarder too?

Pumpkin Pound Cake with Maple Glaze
{vegan}
makes about 12 servings

• 1 15-ounce can of pumpkin puree (or homemade, if you wish)
• 1/3 C raw sugar
• 3/4 C packed brown sugar
• 1/2 C Earth Balance margarine, softened
• 4 Tbs ground flax
• 1 C warm water
• 1 tsp vanilla
• 3 C whole wheat flour (all-purpose works too)
• 1 1/2 tsp pumpkin pie spice
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 3/4 C unsweetened almond milk (or other non-dairy milk)

for the glaze:

• 1/3 C unsweetened almond milk
• 1/4 C pure maple syrup
• 2 Tbs Earth Balance margarine
• 2 tsp cornstarch
• 1/8 tsp baking soda

1. Preheat the oven to 350* and spray a bundt cake pan with cooking spray. Mix the ground flax and warm water together in a small bowl and set aside.

2. Place raw and brown sugars in a large mixing bowl, along with the 1/2 C margarine. Beat on a medium speed until blended well. Beat in the flax and water mixture, followed by the pumpkin and vanilla.

3. In a separate bowl, combine the flour, pumpkin pie spice, baking powder, baking soda, and salt. Add the flour mixture and almond milk alternately to the sugar mixture, beginning and ending with the flour.

4. Spoon the batter into your prepared pan. Bake at 350* for 55 minutes, or until a toothpick comes out clean. Cool for 10 minutes on a wire rack. Remove the cake from the pan and cool completely on the rack.

5. For the glaze, combine all the ingredients in a small saucepan over medium heat. Bring the mixture to a boil and cook for 1 minute or until thick, stirring constantly. Drizzle the hot glaze onto the cake. Slice and enjoy!

Nutrition Facts (per serving): 238 calories; 4.4g fat; 0mg cholesterol; 319mg sodium; 45g carbs; 6.7g dietary fiber; 23g sugar; 1g protein; 1321mg vitamin A; 66mg calcium; 1mg iron

How to Eat Out on a Plant-Based Diet

You know what's interesting? I've noticed that many omnivores seem to think it's nearly impossible for people who follow a plant-based diet to eat at a restaurant that doesn't cater to their lifestyle. I think this notion might stem from the common idea of a plant-based diet as "restrictive" or difficult to follow. (It all comes back to the question, "What do vegans eat?") Well, fear not! I have compiled a handy little guide for you to refer to in case you're not sure how to trust a complete stranger with the preparation of your food.

Because there are so many restaurants in the world, it would be a daunting task for me to simply list veg*n-friendly menu items for every diner and cafe I come across (that's what Happy Cow is for -- it's a wonderful resource if you haven't checked it out yet). Therefore, this list primarily features suggestions for ordering at various restaurants, some easy (and easy to find) joints with veg options readily available, and popular chains you may need to stop at when you're in a pinch and need some food before you pass out. I wouldn't recommend picking up McDonald's on your way home from work every day, but every now and then, it's necessary and/or nice to splurge a bit. Some of these suggestions might be especially helpful if you're just starting a transition to a plant-based diet and aren't completely comfortable cooking whole, healthy foods at home for every meal yet. Let me know if you have any questions or additional suggestions I may have missed!


1. Don't be afraid to customize. I can't tell you how many times I've heard people say "I can't order it like that, because that's not how it's listed on the menu." You're paying for it, aren't you? You can order it however way you want it! I would recommend at least being nice about it, but if you see a "Grilled Chicken Penne with Basil Pesto and Artichoke Hearts" that sounds really good to you, but you don't want the chicken or the parmesan they sprinkle on top, just say so. Most of the time, the waiter or waitress will be more than happy to help you out. And if they give you a weird look (like the time I ordered a chicken wrap with no chicken at Buffalo Wild Wings), just tell them you're allergic, which brings me to my next point...

2. Even if you don't have an allergy, fake one. I've noticed that restaurants take your special orders much more seriously if you tell them you're allergic to one of the ingredients. It's unfortunate that it takes an allergy for some people to want to please their customers (or avoid a lawsuit), but if I ask for no cheese because I'm allergic to dairy (even though I'm not), I can almost assure you it will come without cheese. If I ask for no cheese "just because," it will still have cheese on it about 50% of the time. Another way to make sure you're not ordering something with hidden eggs or dairy is to ask for an allergen menu as soon as the waiter or waitress gets to your table. That way, you have time to peruse the menu for something you can safely eat before it's time to order, and it's also a not-so-subtle way of letting your server know you're allergic, whether you actually are or not.

3. Check out online menus. Technology these days is amazing! You can ask your phone to find nearby restaurants for you, order take-out from your iPad, and even customize your meal long before you get to the restaurant. If I know ahead of time that I'm going somewhere for dinner that I've never been before or am unfamiliar with their menu, I always look it up online first. If they have a website, you can almost guarantee they'll at least have some form of the menu posted online. (If they don't, you might want to avoid eating there.) Many places will also have not only the menu they give you in person, but also nutrition and allergen info available -- bingo! I always use this method to decide what I'm going to order long before I even leave the house; that way, I don't have to waste anyone else's time trying to find something I can eat, and I know for sure that what I'm choosing is safe.

4. Mexican or Asian cuisine is usually a sure bet. Most restaurants (and when I say "most," I mean somewhere around 90%) that serve Mexican, Chinese, Thai, or Japanese food have a separate section on their menus that's labeled "Vegetarian." They make it very easy for you to narrow down your choices and pick something tasty and within your personal dietary boundaries. The tricky part about Mexican restaurants, I've come to find, is the cheese that they tend to put on just about everything. Fortunately, they usually have a taco salad or bean burrito that you can order without cheese, and then you're golden! Vegetable Lo Mein or Vegetable Fried Rice are both delicious options when you're ordering Chinese, as are Spring Rolls (not Egg Rolls) -- just make sure if you order any fried wontons that they don't have crab in them. Thai restaurants are just as good, if not better in some ways, at offering veg-friendly dishes; a basic Pad Thai is usually safe and scrumptious! Japanese food is a little trickier, since most places nowadays cater to the "Steak and Sushi" crowd. It's still pretty easy to find fish-less sushi (avocado and cucumber is my favorite combo), and they typically have more than just that to choose from.

5. If all else fails, stick with salad. Sometimes you end up going out with a group of friends who aren't interested in the new raw vegan place in town, so you suck it up and head to a local BBQ joint instead. What on Earth do you do in this situation?! Whine and complain that you're starving while everyone else is enjoying a nice, hearty meal? I should think not! First of all, if they're really your friends, they'll at least take you somewhere that serves a salad. If they take you to Punky Patrick's Pork Palace, where literally the only thing on the menu is "Pig... and lots of it," and they know you don't eat meat, then you should probably get some new friends. That's an extreme case, though. In almost any other situation, you can at least have a salad. Just make sure you ask for the dressing on the side (balsamic, red wine, and Italian vinaigrettes are usually safe, but you should always check to make sure) and find out whether it's served with cheese or not. More often than not, the salads are so big anyway that you'll be good and full by the time your friends finish their stack o' ribs! Trust me. I went to Texas Roadhouse once and ended up just ordering a side salad with no cheese, because it really was the only thing on the menu I could have. The good company made up for it.

6. Have a few places in your pocket to fall back on. I know that, wherever I go, I can eat at Panera, Subway, Jimmy John's, and Chipotle with little to no hassle, and all four of them serve much healthier options than other "fast food" chains. At Panera, the Black Bean Soup, Tomato Soup, and Mediterranean Veggie Sandwich (with no feta) are all vegan, as well as the baguettes (did you know you can ask for Whole Grain instead of French?), apples, and chips they offer as sides. At Subway, I always get the Veggie Delite with no cheese, which I just load up with veggies and a little Sweet Onion Sauce. The Sweet Onion, Vinegar, Oil, Mustard, and Buffalo sauces are vegan, as are the following bread choices: English Muffin, Hearty Italian, Hearty Oat, white Italian, Roasted Garlic, Sourdough, 9-Grain Wheat, and the Wrap. The options at Jimmy John's are a little more limited, but they do have a vegetarian sandwich, that can be made vegan by asking for no cheese and no mayo (it's the #6 on the menu). Chipotle is one of my favorite veg-friendly restaurants, because you can get anything vegefied (is that a word?) -- salad, burrito, or burrito bowl -- and all you need to avoid are the pinto beans (cooked in bacon), sour cream, and cheese! This page makes me so giddy. Why don't all restaurants do this? Basically, my point is that, once you find a few go-to spots that you know you can get something delicious and healthful, keep an eye out for them whenever you're on the go and need a quick bite to eat. It beats trying to order a burger with no meat.

7. Don't rule out pizza. It wasn't until recently that I too thought vegans couldn't order pizza from such staples as Pizza Hut, Little Caesar's, Domino's, or Papa John's. You know what? I was wrong! It's actually quite easy, and relatively common, to order a veggie pizza with no cheese. They don't typically add eggs or dairy to their crusts either, making for a completely vegan pizza (always double check their nutrition information to make sure there aren't hidden ingredients). And in case you were curious, the plain breadsticks and the ever-popular Garlic "Butter" from Papa John's are also 100% vegan (although you should be forewarned that the garlic butter is really just a lot of seasoning, oil, and soy derivatives -- not the healthiest choice, but it sure is tasty). Also, if you haven't already, you should definitely check out Mellow Mushroom. They offer great vegan and gluten-free pizza options, complete with Daiya "cheese" if you so choose!

Bonus: As you may know by now, I recently started working at the ridiculously well-known coffee powerhouse called Starbucks. I was a little distraught to discover that allergen info is not publicly available for their beverages, with the exception that Starbucks does post on their menus that whey protein (which comes from cows' milk) is added to their smoothies. I have had to actually hunt down original ingredient labels to determine whether or not I can drink this or that, and it shouldn't be that way; dairy allergies are kind of a big deal. Anyway, I thought, since I am in a unique position to know, I would share with you which options are not vegan, and how to order some veg-friendly alternatives to a few favorites. (I hope this is helpful... if not, you can tell me, and I'll stop rambling.)

A couple things to keep in mind (that the baristas will probably not tell you unless you ask):
-- a Caramel Macchiato, Caramel Frappuccino, Salted Caramel Mocha, and Caramel Apple Spice come with caramel drizzle on top
-- ALL Mocha drinks (including White Mochas and Frappuccinos) automatically come with whipped cream
-- lattes do not come with whipped cream unless you ask you for it
-- the Pumpkin Spice, Caramel Apple Spice, Cinnamon Dolce Latte, and Hot Chocolate all automatically come with whipped cream
-- soy milk is the only available non-dairy option, but it IS sweetened with vanilla
-- all smoothies are made with bananas (in case you're allergic)
-- the only pastry items that are vegan are the plain and multigrain bagels (with no cream cheese or butter)
-- everything can be made with soy, including the smoothies (just ask for no protein powder)
-- the Coffee Frappuccino does not come with whipped cream, but every other Frapp does.

These ingredients are NOT vegan:
-- caramel drizzle sauce
-- pumpkin spice syrup
-- white mocha syrup
-- Chai tea concentrate (doesn't contain dairy, but is made with honey)
-- whey protein powder

Here is how to order vegan versions of some popular drinks:

• Instead of a Caramel Macchiato, order a soy Caramel Latte with the espresso shots affogato (on top).
• Instead of a Pumpkin Spice Latte, buy the Pumpkin Spice Via packet that you make at home. Unfortunately, there is no dairy-free alternative to the coveted PSL, but the Via version is vegan. Plus, if you make it at home, you can use almond, coconut, or rice milk instead of soy!
• Instead of a White Chocolate Mocha, order a soy, no whip Mocha with 2 scoops of vanilla bean powder. 
• Instead of a Chai Tea Latte, order a soy Chai Latte with tea bags instead of the concentrate.
• Instead of a Salted Caramel Mocha, order a soy toffee nut, no whip Mocha. If it's Fall or Winter, chances are they have the salt topping you can ask for, as well.
• Instead of a Cinnamon Dolce Latte, order a soy, no whip Cinnamon Dolce.
• Instead of a Caramel Apple Spice, order a steamed Apple Juice with half cinnamon, half caramel syrup.
• Instead of a Chocolate Smoothie, order a soy, no protein powder Chocolate Smoothie with half the amount of Mocha syrup and a packet of nuts.

Whew! That was a doozy. I hope this post has helped shed some light on the possibilities of eating (and drinking) out when you follow a plant-based diet. If you have any questions, or if there's a specific drink at Sbux you'd like me to veganize for you, just leave a comment. I'd be more than happy to offer any help I can give. Happy Eats!

What I Love Wednesday

Crickets have overrun the blog, it seems. Lots and lots of crickets. I tried to buy a few of those bug-be-gone candles, but they just melted before they could work on all those crickets. Next time, I'm investing in some Raid...

Teehee.

In other news, I've got some really fantastic links for you guys this week! I also wanted to make sure you read about the awesomeness that is mentioned in #10, if you're interested in some new fitness programs. And one more thing: keep an eye out for a fun post coming soon, all about vegan options when you're eating/drinking out!


1. This is a hugely fascinating video about the link between food and Alzheimer's! Nutrition really does affect so many aspects of our lives.

2. As if I needed another reason to eat chocolate.

3. Can I call it Fall yet? Technically it's been in the low 80s lately, which is basically cold for South Carolina, so I think that means it's Autumn. Time to celebrate with food!

4. I love these nutrition strategies for optimum athletic performance.

5. Mmm, cinnamon rolls. I know what I'm making this weekend!

6. There are some really great suggestions here! I had a grilled PB&J for lunch yesterday, in fact.

7. These vegan coconut macaroons look so delicious. And they're not bad for you, either!

8. Some cuteness for your day.

9. What an interesting article this is! All about body language.

10. Okay, so... do you know about Beachbody? They are the geniuses behind the P90X and Insanity fitness programs, if those ring a bell. Well, today, I'm excited to share some links with your lovely selves for some brand new programs they're coming out with this Fall! Here's what you have to look forward to, if you're anything like me and love trying out new ways to stay fit:

Insanity Asylum Volume 2: Insanity is a very intense, difficult workout that gives you amazing results if you can stick with it! I haven't tried the Asylum series yet, but if it's anything like Insanity, I'm really excited to give it a shot (and to go to bed super sore every night)! From the Beachbody website: "The Asylum Volume 1 taught you the fundamentals of sports performance. The Asylum Volume 2 gives 30 days of advanced training techniques, used by pro athletes, and is designed to get you leaner, faster, and stronger."

Les Mills Combat: This would be a fantastic program if you're into MMA, Kickboxing, Karate, or other similar activities. It's like a boot camp series, but focuses more on the entire body as a whole, similar to how Pilates works. "Combines moves from karate, taekwondo, boxing, muay thai/kickboxing, capeoira, and jiu jitsu -- whose moves are specially combined for the ultimate total body fat loss and body shaping  for your ultimate transformation."

Brazil Butt Lift Master Series: This is the series I'm most excited about! My flat butt and I can't wait for this program to come out. Seriously. ;) It's all about toning your glutes, abs, thighs, and even your triceps, biceps, and pectoral muscles as well! "The 30-day Brazil Butt Lift Master Series program includes intense, targeted workouts to increase your booty-lifting while also tightening your core and toning your upper body. These advanced workouts are designed to get you the round booty, lean thighs, and toned core you'll feel great showing off in your favorite bikini!"

I definitely think you should head over to the Beachbody website and check out their programs. They are extremely effective! There's also this really great tool on their homepage that tells you the best program options for you specifically, based on a few basic stats you can enter about yourself (gender, age, fitness level, etc). Let's get fit!

Peanut Butter Banana Chocolate Oatmeal

The past few days have been insane, full of family, emotions and good times. My little all-grown-up brother is a full-fledged soldier of the U.S. Army, and I got to see him graduate on Friday! I am such a proud sister, it's not even funny. The hubby and I drove down to Ft. Benning on Thursday and spent a couple of hours with him (he had to be back at the barracks by 6:30) and our parents, who drove all the way down from Kansas. Friday morning, I took about 300 photos during the graduation ceremony, and then we got to hang out the rest of the morning and all afternoon, since he needed a ride up to the Atlanta airport and hey, we were headed that way anyhow!

He's on leave in Kansas for the next two weeks, and then he'll be in Germany for 3 years. I'm bummed we only got to spend less than 2 days together, but at least I got to see him at all. We're planning a Christmas extravaganza, though, in which we will both (hopefully) be visiting home at the same time!

It's been such a weird process, seeing my brother go off to Basic, writing letters back and forth for 14 weeks, and watching him graduate; especially because I've done it all before. It's been 5 years since my husband graduated, and I still remember experiencing it all for the first time. I hadn't realized how much I've learned about the military, and specifically Army, life since then -- it's quite a lot! In fact, hearing all the stories my brother told, in letters and in person, has made me start thinking about joining the military myself, but I don't know if I'll actually end up doing it. Sometimes it's okay just to be on the sidelines.

On a not-so-completely unrelated note, I have a recipe I'd like to share with you this morning. Thinking about the military and wanting to push myself even further to really get my body into peak condition, I've been on the search for filling, fueling breakfast options to start my day off right. Sugary cereals, toast, and Pop Tarts are not healthy choices (in case you were unsure), but this oatmeal is! It literally takes about 5 minutes to make, and it will fill you up until lunch time rolls around. It's also one of those tricky dishes that tastes like dessert, but isn't! So sneaky.

Peanut Butter Banana Chocolate Oatmeal
{vegan, gluten-free, sugar-free}
makes 2 servings

• 1/2 C GF old-fashioned oats
• 1/4 C unsweetened cocoa powder
• 1/4 C water
• 1 Tbs natural peanut butter
• 1 small or medium banana
• 1/4 C vegan chocolate or carob chips (optional)

1. In a medium, microwave-safe bowl, combine the oats, cocoa powder, and water. Mix carefully, so the cocoa doesn't fly out all over the place.

2. Dice the banana into small pieces, or if you don't mind getting a little messy, use your hands to tear off small chunks and toss them into the bowl. Add the peanut butter and chocolate chips, if using them, and stir to combine.

3. Microwave the oatmeal for 2 minutes, or until the water is gone and everything is warm and cooked. Separate into two bowls, or eat it all yourself! Just be careful not to burn your mouth.

Note: If it's not sweet enough for you, you can add a spoonful of agave nectar or maple syrup before sticking it in the microwave.

Nutrition Facts (per serving): 195 calories; 7.1g fat; 0mg cholesterol; 3mg sodium; 32g carbs; 7.4g dietary fiber; 7g sugar; 8g protein; 2mg vitamin A; 4mg vitamin C; 21mg calcium; 2.7mg iron

What I Love Wednesdays

Sorry for the blog silence the past few weeks! We've been busy and sick lately, which is not a great combination, I'll have you know. Nonetheless, I still do have some wonderful links to share with you this week. I hope you like them!


1. I love Oh She Glows, so it's no surprise that this compilation of fantastic vegan snacks would make my "love" list.

2. Let's get our strength training on! And what better place to start than with some tips on how to start?

3. I am loving this lemony tea lately.

4. 30 days of yoga is nearing its end; here's a great video for an afternoon energy boost!

5. I'm game for anything chocolate-covered, but especially fruit! It's good for you, right?

6. Loving yourself is so important.

7. Knowing what to eat before, during, and after an intense workout is hard, but luckily these are some great tips for your next cardio session!

8. I'm really enjoying reading this classic, especially now that I'm old enough to understand all the big words!

9. Don't forget to eat breakfast!

10. Oh. My. Goodness. These look so delicious!

Tofu "Alfredo"

Many people have a hard time adopting healthier eating habits because they're not the only ones living in their house. I've heard plenty of people say it's too hard to eat healthy or "diet" when their spouse/kids/parents don't want to eat the same foods. I completely understand! When I decided to give up meat last August, my hubby was very adamantly against going meat-less from day one. Fortunately, I stuck to my guns and haven't cheated at all, but I found it was harder to do so when I cut out dairy and eggs from my diet as well. 

Starting out, it was pretty easy just to grill him a chicken breast while I had some tofu or tempeh instead. The harder part was when I began having to add cheese to his side of the pizza, but leave it off of mine. I don't know why it took me so long, but I finally figured out that it's okay to make more than one meal! Now, instead of being picky about his meat touching my side of the pizza, I just make my own, so I can eat as much of it as I want and not have to worry about accidentally ending up with any of the ingredients I don't eat.

Making two different meals for dinner every night did take some getting used to, but not much! If you decide to try it out (and I highly recommend you do, if it's been holding you back), don't be intimidated by the idea of cooking twice as much as usual. Once you get the multi-tasking down, it really only takes a few extra minutes, and in the end, everyone is happy!

I do have just a few suggestions for you if you decide not to let other peoples' eating habits in your house deter you from your own goals:

• Meat obviously takes longer to cook than veggie proteins, so start cooking it sooner. I usually start the meat a good 20 minutes before anything else.
• Make good use of your downtime by prepping any vegetables that need to be chopped and getting out all of your ingredients. I try to get these tasks done while water is boiling, the skillet is heating up, oven is preheating, or meat is cooking.
• It will probably take a few tries, but try timing it so everything, roughly, gets done around the same time. That way, you don't have to worry about food getting cold, or having one person's plate done and ready to go while the others are still cooking.
• You don't have to make two completely separate meals every day. If you're making grilled chicken and salad for someone else, just grill some tempeh and serve it with your own salad (minus the cheese, with veg-friendly dressing, etc.) instead of trying to find a specifically veg*n recipe to follow. You're essentially eating the same meal, just with a few variations.

All of this brings me to the recipe I want to share with you today! This is one of the dinner staples in our house; I make it all the time, because it's so easy and delicious. The non-vegan version is Chicken Alfredo -- chicken, green peppers, and onions sauteed, then added to some penne pasta and alfredo sauce. That is what I make for my hubby while I fix up this vegan version for myself. It's not technically an alfredo sauce, hence why that part of the name is in quotations, but it's the sauce I make every time we have this. It's a wonderfully easy weeknight meal and a great alternative to an already-yummy dish. I even think it might taste better the next day as leftovers!

Tofu "Alfredo"

{vegan}

makes 2 servings

• 3/4 C unsweetened almond milk
• 1/3 C raw cashews
• 1/4 C nutritional yeast
• 3 Tbs low-sodium Tamari or soy sauce
• 2 Tbs Earth Balance margarine
• 1 Tbs lemon juice
• 2 tsp Dijon mustard
• 1/2 tsp paprika
• pinch of nutmeg
• 3 cloves of garlic, minced
• salt and pepper, to taste
• 1/2 block of extra-firm tofu, drained, pressed, and diced
• 2 Tbs vegetable oil
• 1/2 C green pepper, diced
• 1/2 C yellow onion, diced
• 1/2 lb. whole wheat penne pasta

1. Boil a pot of salted water. Meanwhile, dice the onion, pepper, and tofu. Set aside. Heat the oil in a skillet over medium heat.

2. Prepare the sauce: pulse the cashews in a food processor for about 10 seconds. Combine them in a medium bowl with the almond milk, yeast, and Tamari or soy sauce. Add lemon juice, mustard, paprika, nutmeg, and garlic. Stir to combine. Set aside.

3. Add pasta to the boiling water and cook until al dente, about 10 minutes. Once the oil is hot, add onion, pepper, and tofu. Sautee until the vegetables are soft and the tofu is golden brown. Sprinkle with salt and pepper.

4. When the pasta is done, drain and return it to the pot. Add the margarine and stir until it's melted. Pour the sauce in and toss to coat. Add the vegetables and mix. Sprinkle with some more pepper, if desired. Serve hot!

Nutrition Facts (per serving): 841 calories; 37g fat; 0mg cholesterol; 1129mg sodium; 110g carbs; 19.1g dietary fiber; 5g sugar; 40g protein; 78mg vitamin A; 39mg vitamin C; 508mg calcium; 8.2mg iron

What I Love Wednesdays

I want you to do something for me. Can you just close your eyes for a second and repeat this phrase 10 times? I mean, I really want you to go all out and truly believe the words, not just say them. Okay? Cool? Here we go:

"Today is Wednesday. Today is Wednesday. Today is Wednesday..."

Did you do it? Are you convinced? Not even a little bit? How about we just pretend it's still Wednesday, so I don't feel bad for making you wait an extra day for this wonderfully exciting post? Hooray! Happy 4th, America!


1. I love this article about the "perfect" body, because nobody's really perfect! Being healthy is what matters, yo. :)

2. Here are some neat ideas for using up any old maps you may have laying around the house.

3. Don't let the word "vegan" put you off: these sandwiches can be enjoyed by veggies and omnis alike!

4. This applies to everything in life, but what does it apply to for you? Do you have a specific goal in mind?

5. We often spend time focusing on plenty of other healthy habits, but sleep is one that needs practice and attention too.

6. What an awesome spice chart to help you figure out which spices go best with certain foods! You could even print it off and laminate it for your fridge!

7. Hilarious books to brighten your day! (Especially if the list of sci-fi/fantasy ones I posted doesn't tickle your fancy.)

8. Cool idea! Bring your lunch to school or work in a mason jar! Reusable, easy, and helps control portion sizes too!

9. Try this workout if you're looking for a new way to get active and tone up some trouble spots this summer.

10. It may be a little late for this year's celebration, but you have plenty of time to hone your skills on this cake for next year's Independence Day!