Welcome to the VeganCoach.com newsletter focusing on everyday vegan advice. The Golden Banana Newsletter is dedicated to assisting you with your everyday vegan cooking and nutrition questions.

Spring is in the air! Whoo-hoo! Although I have to admit, we've had a pretty mellow winter here in Reno, so I can't complain. But for those of you who have been dealing with blizzards and cold and ickiness, you must be very excited that the sunshine and warm breezes are on their way.

Spring means it's time for your twice yearly cleansing of the pipes. For a whole winter you've been shoveling food and drink into your tummy. So it's likely experiencing sort of a "back-up", which can lead to feeling bloated, sluggish, and lazy. So check out my Spring Cleaning tips below to help you with a much-needed intestinal sweeping.

This month your fellow readers have asked about vegan foods to bring on the road, especially for those instances where you just really have to keep things simple.

We'll also touch upon some questions about gluten-free foods.

And the Recipe of the Month is a yummy dish I've been making for many years, Roasted Vegetable Kabobs, and it can also be made gluten-free. :O)

Hope you enjoy this issue of The Golden Banana, which is actually created by you with the questions you send me. Do you have a question, comment, or something else you'd like to share with our growing community of Vegan Coach fans? Please don't hesitate to fill out the form on my Contact page. I look forward to hearing from you. :O)

It is my sincere hope that the information I provide on my little website VeganCoach.com assists you in being the healthiest Vegan you can be.

Wishing you a faaantastic Spring Equinox. :O)
Sassy

PLEASE NOTE: For an easy-to-view version of this newsletter, or past issues, please visit the VeganCoach.com Backissues Page.

IN THIS ISSUE:

• Which bread should I choose?
• Vegan Food To Bring On The Road
• Sauces for the Wheat/Wheat Gluten Sensitive
• Wheat-, Dairy, and Egg-Free Desserts
• Spring Cleaning
• RECIPE OF THE MONTH: Roasted Vegetable Kabobs

Dear Sassy,
I've noticed that some types of bread contain milk, eggs, and other animal products. I love bread, but I don't want to mistakenly eat a non-vegan product. Do you have any advice about how to make the right bread choices? Thanks!
-- Jenn, Phoenix, Arizona

Hi Jenn,

Here's how I choose my bread:

Firstly, most bread you find in conventional grocery stores contain milk or eggs or lots of preservatives or additives. (This isn't always 100% for sures, but as I said, for the most part.) But if this is the only store available to you, then my advice is to look for bread that contains not only zero milk or eggs, but as few additives as possible. You'll know you found a winner when the ingredient list is small. Losers have a long list of ingredients that are mostly unpronounceable.

If you have access to a natural foods store, you'll have a much easier time finding breads that contain no milk or eggs or butter, etc. Some stores nowadays are even conscious of products that contain trans fats and refuse to stock them, which is faaaantastic.

Check the labels to be sure you're buying breads with no animal products (milk, butter, eggs, whey). Look especially for breads made locally, or even those made right in the store itself. Whole Foods carries a few delicious vegan breads but they're expensive, and although they're tasty, are really not the healthiest breads you can eat.

The healthiest breads are made of sprouted grains and are found in the freezer section of most natural foods stores. Read on...

I have made transition after transition over the years, slowly but surely moving away from Wonder Bread, to whole wheat bread, to breads containing no animal products, to bread containing very few additives and preservatives, to freshly made bread from the natural foods store. I have finally landed smack dab into the bread that makes me happy, especially in terms of nutritional content for the buck.

The bread is made by companies such as Food For Life or Alvarado Baking Company, and they're found in the freezer section of most natural foods stores.

Now, admittedly, this sprouted bread took some getting used to. I recall buying it once in a while, then once every other time I bought bread, and now it's the only bread I enjoy.

The magic of this bread is that it's made with sprouted grains, which is the optimum. You really can't get much healthier than this in the world of bread. Well, unless you make it yourself (especially with sprouted grains). You can use it for toast, sandwiches, you name it. Although I have to admit, I still purchase freshly made french bread for my garlic bread. ;O)

Please note that these breads usually come in gluten-free varieties.

But once you get used to this frozen sprouted bread -- I mean, REALLY used to it -- then eating regular bread almost seems like you're eating cake or some other treat that should only be enjoyed on occasion.

I hope this has helped.

Dear Sassy,
I work long days as a courier driver around town, and often just grab lunch and snacks on the run and eat in my vehicle. I need help in getting a healthy varied lunch menu that stops the temptation to stop by at a fast food outlet. Any suggestions or advice?
-- Sue, Huon Valley, Tasmania, Australia

Hi Sue,

It's always challenging to eat healthy food "on the road", whether it's a trip out of town, or a job such as yours. The best advice I can give is to really make use of foods that do not have to be refrigerated so you do not have to bring a cooler with you.

Some ideas:

Fruit - Apples, bananas, oranges, grapes, strawberries...well, you get the drift. Fruit that you don't need a knife, fork or spoon for.

Healthy Bars - Bars can be a fabulous way to keep your energy going throughout the day. But it's important to choose bars that are filled with natural and wholesome ingredients, and not fillers. Look for bars made with ingredients such as nuts, seeds, grains, and fruit. (For those living in the U.S., Jeff and I love BG Bars from Simplexity Health -- they are MOST delicious, very filling, and completely nutritious.)

Nuts & seeds - I'm always amazed at how much a handful of almonds or sunflower seeds helps to curb my hunger. Plus, these are a great source of protein and healthy fats.

Nut butters to go - Check your grocery stores for peanut butter, cashew butter, and others that are pre-packaged in small serving-size containers (say, 6 to a pack). Each container is usually enough for 1 serving. When Jeff and I travel, I bring these with me and spread them on my bars. Filling and healthy.

Dried soups and pastas -- and other foods that require the addition of hot water, versus having to use a microwave. Can you find McDougall's soups in Australia? He really makes some delicious soups such as Split Pea, Minestrone, and "Chicken" Noodle. You can simply pop into any convenience store or restaurant for a cup of hot water (such as you would for tea). You may have to pay, but sometimes they'll give it to you for free. You'll want to stay put while your soup or pasta steeps to avoid a mess. Relax and enjoy a break while you slurp it up. :O)

If you can bring a small cooler with you, then this opens up a LOT of options. Simply pack some leftovers in small containers and keep on ice until ready to eat. Works best with foods that taste good cold, such as grain salads and sandwiches.

I hope this helps.

Dear Sassy,

I am wheat and wheat gluten sensitive. I am interested in your book of sauces, but need to know if you use wheat for thickening. I think I would enjoy eating vegan using the "sauce" technique. I know I need to stay away from the wheat/gluten, I get dizzy, weak kneed, headaches, body aches, especially from fresh baked breads, rolls, pastries. No doughnuts for this girl.
-- Terri, Eugene, Oregon

Hi Terri,

I'm so sorry to hear about your challenges. Such a bummer!

There are many thickening options in my new cookbook Get Sauced With Sass that don't involve wheat or gluten. In fact, some of the sauces you create won't even need a thickener. And since YOU choose the ingredients (which base to use for your sauce, liquids, flavorings, etc.), you are in TOTAL control. I think you'll be pleasantly surprised by how much you can do without wheat or wheat gluten.

In fact, around our home we eat as little wheat and wheat products as possible. They just made us feel like crapola, so we experimented by removing them from our diet (for the most part), and noticed soooo many positive changes.

Check the book out. If you're not happy, I'll refund your money and you STILL get to keep the book. Maybe use it for fireplace fuel or something? ;O)

On a separate note, I TRULY believe you would feel much better on a mostly vegan diet. And remember, just because you eat vegan most of the time, doesn't mean you can't stray once in a while. There's no "vegan police" that will come around and arrest you. Do the best you can.

If there's anything I can do to help, please do let me know.

All the best, Terri.

Dear Sassy,

I am going to a party and several people have different allergies or food needs. So I need to try and make no more than two desserts. One is a diabetic, another has celiac and the other can't eat dairy or eggs. I can do the diabetic one all right, but is there some recipe that will knock the socks off the wheat- dairy- egg-free people? If not I will just have to bring a fruit salad for dessert.
-- Cindy, Vashon, Washington

Hi Cindy,

Fruit salad? Naaaaah. Let's find you a SINFUL-tasting dessert.

The following recipes on my Vegan Desserts page should work for you:

RAW Cherry Cobbler - SOOOO GOOD!
Chocolate Coconut Cream Pie
RAW Chocolate Silk Decadence
Fudge!
Krispy Cream Pie - I believe the rice cereal is wheat free, but please double check the ingredients

All of these recipes are wheat-, egg-, and dairy-free.

Be sure to get vegan chocolate chips. Sunspire makes a good one, but most semi-sweet chips are non-dairy. Just be sure to check the ingredients. :O)

Spring cleaning. We've all heard this term. Most of us go through our home at this time every year to clean out the dust and cobwebs that have settled in over the long winter's nap.

But did you know that with every change of season it's important to cleanse your body too? I'm talking about cleaning out the insides to allow faster cellular turnover (read: anti-aging), to assist with weight loss, and to gain more energy.

And it's easier than you might think.

Here are some ideas that you may find interesting and helpful in your quest to do some internal spring cleaning: