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.

Soooo much to cover this month on topics that I believe most of you will be interested in. From shopping for vegan on a budget to vegan weight loss to Vegan Vitamin B12...and much more.

And we'll round the newsletter off with an absolutely delicious recipe Vegan Buckwheat Asparagus Wraps that you simply must try since we are right in the middle of asparagus season, when it is at its freshest and most tender.

And be sure to check out the first videos that Jeff and I have created for VeganCoach.com. There are only three so far, but many more are in the works. We're VERY busy behind the scenes bringing you information, tips and techniques that you need to be a healthy and happy vegan.

These videos can be found on the following pages:

How To Make Brown Rice

How To Cook Beans

Top 10 Basics - Nutrition For A Vegan

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 VeganCoach.com assists you in being the healthiest Vegan you can be.

Big hugs to you,
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:

• Vegan On A Budget
• Vegan Weight Loss
• Can I Freeze Beans?
• B12 In Nutritional Yeast
• Gluten-Free Sauces?
• The Vita-Mix
• RECIPE OF THE MONTH: Vegan Buckwheat Asparagus Wraps

I also need to lose weight. I have struggled with weight my entire life, up down up down. Any help you can give would be very welcomed.
-- Amy, Palos Heights, Illinois

Hi Amy,

Congratulations on your switch to vegan. Whoo-hoo!

In my experience, vegan groceries are not really expensive unless you're buying the processed stuff (soy cheeses, meats, etc.), which are not only pricey but fattening as well -- a double whammy!

The most expensive part will be organic veggies and fruits, but you certainly don't have to spend the money on organics -- except for The Dirty Dozen, which are the veggies and fruits that are grown with a higher amount of pesticides and these FOR SURE should be purchased organic. (Follow those links to learn which veggies and fruits qualify.)

Personally, I love the taste of organics, and my research has shown that organics are more nutritious. I encourage you to do your own research and come to your own conclusions on that point.

Beans and whole grains are priced incredibly low, especially considering how nutritionally dense they are. Be sure to buy in bulk for the best pricing.

(By the way, Jeff is currently working on a video which will show how we purchase in bulk and how to store these foods for years. Stay tuned!)

My entire website is there for you to use to your heart's content, and it teaches you how to select, clean, cook and flavor veggies, beans, grains, and fruit. Visit the Vegan Cooking Guide to get started.

As far as the weight loss question goes, I am currently working on a 7-week weight-loss course, Get Down With Sass!. This course will teach you how to add healthy foods into your current diet, no matter what that diet is (vegan, vegetarian or non-veg). At the end of the 7 weeks, you have all the tools you need to make healthy choices for the rest of your life -- not to mention you should notice your body slowly but surely moving to its ideal weight.

If you would like to work with me one-on-one, where I take a peek at your current diet and let you know about any glaring nutritional holes I see and how to fix them, then visit my Vegan Diet Coaching page for more information.

(Sassy Sez: If you would like to be made aware when Get Down With Sass! my new 7-week weight loss course is available and ready for purchase, please follow the link. There's a special offer too, for all you Early Birds.)

Hi Suzie,

YES, freeze those cooked beans. I recommend portioning the beans out according to how many servings you need per meal so you defrost only what you need. Also, be sure to leave some room at the top of your air-tight container to allow expansion of the bean liquid.

And you are correct, I really do not recommend using a microwave at all, unless you are SUPREMELY pressed for time. The best way to defrost frozen foods such as this is to place them in your refrigerator 24 hours before you need them. This will allow for proper defrosting so the food doesn't have a chance to be overtaken by bad bacteria which can lead to food poisoning.

Some of us remember the day before microwaves were a mainstay in every household and had to rely on defrosting foods this good old fashioned way.

This simply requires you to plan your meals one day in advance rather than waiting until the last minute.

Also, is B12 produced artificially? I guess I would be less nervous about where I get my B12 if I knew where it came from and how it was produced. Given that the usual source for B12 is animals, I think you can understand why I'm a bit skittish.
-- Arin, Bergen, Norway

Hi Arin,

Red Star, the company I recommend you buy your B12-fortified nutritional yeast from, derives its nutritional yeast from pure strains of Saccharomyces cerevisiae grown on mixtures of cane and beet molasses. Saccharomyces cerevisiae is a species of budding yeast that has been used since ancient times for baking and brewing. It is believed that it was originally isolated from the skins of grapes.

You can certainly get your B12 from any sources you like. Nutritional yeast is, for me, just one source of B12. Red Star Nutritional Yeast, though, contains protein, dietary fiber, vitamins and minerals. It also contains additional functional and beneficial components such as beta-1,3 glucan, trehalose, mannan and glutathione. And all of these rolled together are thought to have potential health benefits such as improved immune response, reduction of cholesterol, and anti-cancer properties.

Plus, as a long-time vegan, I find nutritional yeast offers a delicious cheesy flavor that helps to bridge that gap when one decides to say goodbye to not only dairy cheese, but lots of processed veg cheeses that are fun to eat, but don't offer much in the way of nutrition (and offer a LOT in the way of fat).

Delicious AND nutritious AND a whole food? This lands a solid place in my kitchen to be added to my bag of cooking tricks. ;O)

(Sassy sez: Click here to learn more about Vegan Vitamin B12

Hi Tova,
Get Sauced With Sass! isn't as much of a recipe book as it is a sauce-building instructional guide. You will learn to use what you have on hand to create sauces. So really, whatever you have in your own cupboards (which I'm assuming is gluten-free ingredients) should work beautifully. And if for some reason you buy the book and it doesn't work for you, then please let me know and I'll refund your money.

When you purchase this book, you get my other 2 books for free so you can check them out to see if they'll work. These books are a 29-page downloadable e-book "Your Quick Guide To 'Vegan Flavor Matches'” takes the guesswork out of vegan cooking (and has been requested by zounds of my site visitors), and a 28-page downloadable e-book "Sassy's Top 10 Favorite Recipes" (with photos!).

Click here to learn more about Get Sauced With Sass!

And yes, you can order the Vita-Mix through my website to get the free shipping, $35 CAN ($25 US). I love my Vita-Mix and have owned it since 1997. It is an incredible addition to any kitchen, but especially for those who eat a whole foods diet.

Click here to learn more about the Vita-Mix

RECIPE OF THE MONTH

I recently highlighted these wraps on my blog Everyday Vegan Cooking and Nutrition where I share some of the vegan vittles I whip up in the kitchen for Jeff and myself.

These wraps are a true delight. They're fairly easy to put together, and will be loved by all -- even the kids!

Enjoy!

p.s. Click here to view this blog

Vegan Buckwheat Asparagus Wraps
Serves 2

1 cup raw untoasted buckwheat, rinsed and cooked (see instructions below)
8 asparagus spears, cleaned, tough ends snapped off, and gently steamed until juuuust tender
2 Tablespoons vegan mayo (I like Vegenaise)
2 Tablespoons lemon juice
1 teaspoon garlic powder
1/2 teaspoon dried onion flakes (or onion powder, to taste)
Sea salt and freshly ground black pepper, to taste

2 tortillas

Step 1: Make buckwheat. Flavor as desired (I kept it simple with a little Braggs, garlic powder, nutritional yeast, salt and pepper). Keep warm until ready to use.

Step 2: Steam asparagus. While asparagus cooks, whisk remaining 5 ingredients in a small bowl.

Step 3: Lay tortlla on a large plate. Spread 1/2 the mayo mixture (or to taste) over the tortilla. Spoon 1/2 the cooked buckwheat down the center. Top with 4 steamed asparagus spears. Roll tightly. Repeat with the other tortilla.

Serve with a crisp green salad tossed with Sassy's Seedalicious Topping.

Serves: 2

To Make Buckwheat:

Give the buckwheat a quick rinse. Bring 2 cups water to a boil in a saucepan. Add 1 cup buckwheat. Stir. Cover, lower heat, and cook until al dente (tender, but with a bite), about 7-10 minutes. Turn off heat, and let sit for 5 minutes. Fluff with a fork. You should end up with a filling that is slightly sticky and will hold its shape well once rolled into the tortilla.

As a Vegan Nutritional Consultant I assist my clients by examining their current diet to figure out areas that might need more attention. It’s nice to have someone you can go to for advice that's YOU-nique.

"Working with you, I felt at ease right away. You were very concerned with what I was or was not doing and helping me eat right as a Vegan. I felt like you were a good friend and even a family member."
- Aleta J., Claremont, California

"Last week Sunday, I began following your advice from our coaching call. There was no feeling of coming home and wracking my brain about what to eat, and then passing out before I even make a decision, going to sleep without dinner.

"I've had a fresh and colorful green salad every day, and something good and nutritious to eat in the morning. Thank you so much for your advice. I can literally feel myself getting healthier!"
-- Yvette P., Los Angeles, California

If you...

• want someone you can call on to take your hand and walk you through the maze of vegan diet and nutrition information that you are constantly bombarded with;
• need someone who can answer all your questions about how to create a successful vegan diet plan with patience and understanding;
• simply don’t have the time to figure out which foods are best for your unique nutritional needs and vegan weight loss plans;
• want to spend your time doing what YOU love instead of spending hours on research;
• have limited special knowledge about food or nutrition -- but you're ready and willing to learn more...

...then working with me, your very own personal Vegan Diet and Nutrition Coach, may be just what you need.

For more information about this service, please visit the Vegan Diet and Nutrition Coaching page.

Get *SAUCED* With Sass!

How To Create Delectable
Meat-Free, Dairy-Free and Egg-Free
Vegan Sauces
without Recipes!

Click here to learn more!

That wraps it up for this edition of The Golden Banana newsletter.

VeganCoach.com has been created to help YOU. To contact me with questions, comments or suggestions, please fill out the form on my Contact page.

Thanks! :O)