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.

August was a BUSY month for this vegan gal. In addition to the zounds of things I do behind the scenes to keep VeganCoach.com a place where you can find all the info you need to be a happy and healthy vegan, I also added a trip to Minnesota to visit my parents and help mom out a bit with her recovery from surgery, and now preparations for my yearly trip to Burning Man has taken over my life. Let's just say it has all managed to put me just a weeeeee bit behind.

So if you have been awaiting word on the availability of Get Down With Sass!, please note the date has been pushed to September 2009. My apologies for the delay. And thanks for your patience.

This month we'll chat about vegan cooking basics and how to put together a winning meal, vegan cheese, vegan pregnancy, and we'll round things out with a yummy recipe for Vegan Potato Hash.

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.

Wishing you a fun and safe Labor Day Weekend. :)

Big hugs to you,
Sassy
p.s. Please note: The Vegan Coach Backstage Password for all password-protected pages has changed.

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 Cooking Basics -- How To Create A Winning Meal
• Storing Spinach
• Is There A Good Vegan Cheese Out There?
• Our Rice Steamer
• Vegan Pregnancy
• Behind The Scenes w/Sass - New Feature!
• RECIPE OF THE MONTH: Vegan Potato Hash

Get *DOWN* With Sass!

Coming September 2009
Click here to learn more!

This 7-week 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.

The comments are rolling in from my fabulous posse of reviewers, like this one by the ever-adorable Greer:

"I have tried to be conscious about the foods I consume, but you’ve taught me that there is a big difference between buying things that simply say ‘organic’ and actually consuming food that is good for me and supplying me with the nutrition I need to be healthy, feel good and as a result lose weight!

"You have taught me that it is possible to be healthy and still enjoy food! That anyone can do it with a little patience, practice and humor. These 7 weeks have no joke changed my life. I feel ever so grateful for the opportunity to gain such amazing information. Not only have you shed light on some incredible nutritional information, you can feel the love and passion spilling off of the pages. That in and of itself makes for a successful experience."

-- Greer Kukuk, Reno, Nevada

I'm putting the finishing touches on the course. If you would like to receive notice when Get Down With Sass! is available and ready for purchase, please follow the link. (There's a special offer too, for all you Early Birds.)

Hi Melanie,

My site was built with the intention of sharing how to create yummy vegan dishes without having to rely on recipes.

The first step is to learn how to create the basics, such as veggies, beans and grains. To do that, visit the VeganCoach.com Vegan Cooking Guide.

After entering the Vegan Cooking Guide, scroll down to choose the main ingredient you would like to learn more about.

By clicking on one of these main ingredients you can learn how to select this ingredient, how to prep it, various ways of cooking it, and finally how to flavor using the magic of Flavor Matches, which are the flavors that match perfectly with your ingredient of choice. Simply mix and match your favorites from the list of Flavor Matches to come up with you very own creation.

You can learn more about all the Vegan Cooking Guide has to offer by viewing the Vegan Cooking Guide Tutorial.

Once you get the hang of various main vegan ingredients (veggies, beans, grains), and how to put together dishes using complimentary flavors, you can then start playing around with building a meal.

For instance, once you have mastered how to cook and flavor quinoa, kale, and black beans you can...

• Serve them side by side for a healthy meal;
• Mix the quinoa with the kale and serve with a green leafy salad topped with cold black beans;
• Mix the quinoa with the black beans and serve with a cold kale salad;
• Mix the kale and black beans for a yummy "beans and greens" dish, and serve with a side of quinoa
• Make soup with a veggie broth stock and add quinoa, kale and black beans, along with other fave ingredients such as carrots, onions, and tomatoes, herbs and spices;
• Roll the quinoa and kale into a tortilla and serve with some black bean soup. You can even get more creative by whipping up a sauce to pour over the top of your burrito that is made with flavors which compliment the kale, or the quinoa, or both! Take a peek at this example from my blog:
  
  

  Vegan Quinoa and Kale Burrito with Creamy Sesame Sauce

Snoop around at the other dishes I have created on my blog Everyday Vegan Cooking and Nutrition, and you will see that I rely on these very same methods to create the dishes Jeff and I enjoy.

It can take some experimentation to learn how to cook with whole foods. But practice makes perfect. Enjoy the process, and let your creativity guide you to vegan dishes you and your family can enjoy. And always remember to play with your food. :)

Hi Jon,

Once plucked from the ground, food begins to lose its life force. Keeping spinach, lettuce, broccoli, etc., in bunches until ready to use helps it to hang on just a little bit longer so it is at its freshest when you use it.

Now, having said that...

Most people are rushed for time these days, and might take one or two days each week to clean and prep food to get them through the coming days. And that's okay. It's better to take the time to prep so you can eat healthy foods than to let the food rot in your fridge because you don't have the time each day to clean and prep them, ya know?

Also, the way you store the freshly washed veggies makes a difference too. I use Tupperware FridgeSmart containers and highly recommend them. Or you can use a large ziploc bag with a paper towel lining one side to soak up the excess moisture.

I know there are special produce-storage bags sold in most natural foods stores, but since I don't have experience with them I cannot recommend them at this time. Does anyone out there use these produce-storage bags? What is your experience with them? Send me a note through my Contact page and share your thoughts. Thanks. :O)

Hi Monica,

Ahhhh, yes, the elusive search for vegan (casein-free) cheese that tastes great and melts beautifully. A TALL order. While I occasionally use Follow Your Heart Brand, and it does seem to fit the bill for me, it really would never fool anyone into thinking it is dairy cheese.

I have been hearing glorious things about a vegan cheese called Daiya (that's it in the photo above). I am patiently waiting for it to be made available in retail stores, as right now it seems to only be available via wholesale and for the use in restaurants.

Have you ever made your own cheese? While most homemade vegan cheeses do not taste exactly like cheese, there is something to be said for making your own so it is 100% fresh, knowing EXACTLY what is in it using ingredients you can actually pronounce.

Check out my favorite book on the topic: The Uncheese Cookbook by Joanne Stepaniak.

Hi Lin,
The steamer Jeff is using in the video is a Black & Decker. This has been our steamer of choice for many years. It is inexpensive, reliable, and does a great job. PLUS the unit does double duty as a vegetable steamer.

There is a photo of it (along with price points and reviews) at Epinions.com:

Epinions.com Black & Decker Steamer

I highly recommend it.

By the way, did you soak those lentils with the rest of the medley? If so, you might try NOT adding the lentils until the medley is soaked and ready to be cooked. Lentils do not have to soak before cooking. Jeff and I just toss the lentils into the medley before soaking for ease. ;O)

Hi Rose,
Congratulations on your pregnancy. :O)

I think you might find lots of help over at Veg Family.

In addition, I highly recommend you pick up a copy of the book Becoming Vegan by Davis and Melina. EXCELLENT BOOK. One of the chapters is devoted to vegan pregnancy, nursing, and a prenatal diet. I am sure you would find it quite helpful.

This will be the 13th year Jeff and I have attended this unique city that arises out of the desert and then disappears without a trace. I have given up trying to describe Burning Man -- it's nearly impossible to do. But visit the website and maybe you'll get an idea: BurningMan.com.

Happy Labor Day to you!

It's bittersweet, as you can imagine. We will miss Amy terribly -- she has been such a huge part of our lives for soooo many years here in Reno. But we know NY will hold such good stuff for her. Best wishes, Amy! We love you!

RECIPE OF THE MONTH

Vegan Potato Hash
Serves 2

2 Tablespoons extra-virgin olive oil
1 pound organic frozen hash browns
3-5 scallions, minced
6 ounces tempeh bacon, cut into 1/2" pieces
2 Tablespoons capers
1/4 - 1/2 cup cashew sour cream (*see easy recipe below), or use store-bought vegan sour cream
1 Tablespoon whole-grain Dijon mustard
Sea salt and freshly ground black pepper, to taste

1. Heat the oil in a large skillet. Add frozen hash browns and scallions and saute over a medium flame, covered, until the potatoes begin to brown on the bottom. Flip and brown again.

2. Meanwhile, combine all remaining ingredients in a medium bowl. Add the sour cream mixture to the browned hash browns and cook just long enough to heat, about 3 minutes. Salt and pepper to taste.

Serves: 2

Cashew Sour Cream

Combine in a blender and process until smooth:

1 cup cashews
1 Tbsp. miso
1-2 Tbsp. lemon juice, or to taste
1-2 Tbsp. apple cider vinegar, or to taste
1 tsp. sea salt
Fresh water, to desired consistency (add slowly!!)

Get *SAUCED* With Sass!




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

Click here to learn more!

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

"You have a bubbly personality and although I have never met you in person, I was very comfortable sharing personal information with the knowledge that you would be able to offer healthful insights.

"Reinforcement of the necessity of eliminating sodas was a huge thing for me, as was the guidelines for purchasing organics."
-- S.S., Roseville, 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.

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)