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.

Here in Reno, we're having a big ol' snowstorm. I love it! Jeff? Not so much. But I'll make him some delicious hot soup later that will warm him to his kissers. Which reminds me, be sure to check out the Recipe of the Month: Vegan Crack Soup. Yummmmm...

This month, to get us in the mood for the holiday season, you will find some fabulous holiday specials that are just for you, Vegan Coach VIPs...

Our favorite online vegan store VeganEssentials.com once again offers you 10% off an order between now and March 2010. (Later in this newsletter I'll share the link and special code you will need to take advantage of this offer from Vegan Essentials to my esteemed readers. Thanks, Vegan Essentials! Happy Holidays to you too!)

And if you have been wanting to check out my new weight loss course Get Down With Sass! this is the time to do it since you will save $$ if you order before January 15th, 2010.

Also this month, we'll chat about what to eat when you are on the road, which non-dairy cheese tastes best, where to find B-12 fortified nutritional yeast, and more! This might be our biggest issue yet. :O)

Also, be sure to check out the new page in the Vegan Coach Backstage Pass box at the end of the newsletter. The Seasonal Produce Guide will help you select the freshest produce next time you go to the grocery store. And please note the Backstage Pass-word has changed to "turnip".

Each month, The Golden Banana is 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 happy holiday season! And a safe and fun New Year's Eve!

Welcome, 2010! whoo-hoo!!!!

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:

• Get Down With Sass! 7-Week Weight-Loss Course * Special Offer *
• Eating Vegan On The Road
• Recommendation For Non-Dairy Cheese
• Vitamix vs. Cuisinart - What's The Difference?
• B12-Fortified Nutritional Yeast
• Does Get Sauced With Sass! offer gluten-free recipes?
• Special Offer from VeganEssentials.com
• RECIPE OF THE MONTH: Vegan Crack Soup

Get *DOWN* With Sass!
* Special Offer *

Happy Holidays, Vegan Coach VIPs!

By now you have likely heard about my new weight loss course. (And if you haven't, you can learn more below.)

Since the course's inception back in September, I have asked for and received feedback from those who have taken the course. Their feedback, comments and opinions have helped to make the course what it is today.

In fact, so much value has been added to the course over the past few months, that I have had to raise the price.

So what does this mean for YOU, my darlings?

In the spirit of the holiday season, I have cooked up a Special Offer just for you Vegan Coach VIPs.

My little way of saying "thank you" for your support of VeganCoach.com.

And once you are a member of Get Down, you will always be a member. This means that if you need a refresher at any time after taking the course, you can do so for free. In fact, you can take the course over as many times as you would like at no extra charge.

Plus, you remain a lifetime member of our online community so you can visit the forums and receive support 24/7. Our community is lively and filled with beautiful souls on the same path as you.

If you have been struggling to lose weight, and you need to find a way that actually works in the long term, then you need this course.

How Does It Work?

Get Down With Sass! is broken down into 7 weekly lessons which give you 2-3 very specific goals to achieve each week. The goals are simple yet effective -- and edible! Whoo-hoo!

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 course has been getting rave reviews, and I think you are going to love it.

Happy comments are rolling in:

"I am on Week 6 of your course and love it! Thanks for putting so much time and energy into this. I am sure it is changing lives everywhere."
-- Nathalie, A., Los Angeles California

"I just wanted to say thank you for starting this weight loss course. I so appreciate having found you because I truly have been feeling overwhelmed in this journey. I love the fact that you dole out changes a little at a time. No other weight loss program I've tried has ever done that. And since I'm also trying to change to a vegan lifestyle, this method is proving to be doubly beneficial for me. Thank you so much!"
-- Pam Garcia, Atascadero, California

"I loved the course. I will continue to use the information. It was absolutely wonderful."
-- Lana Walker, Vernal, Utah

"I love the course. Love it, love it, love it. It is exactly what I needed."
-- Pam Blackwood, Greensboro, North Carolina

"The course was more than I thought it was going to be in terms of explaining how the body works. Because the course was broken down into weekly goals and objectives, it was never overwhelming."
-- S.S., Roseville, California

"Learning how to get calcium from plant-based foods (versus dairy) was one of my favorite tips."
-- Kristin Yates, Little Rock, Arkansas

"It absolutely surpassed my expectations. I was amazed and always pleasantly surprised by the plethora of information. It was a happy little surprise in my inbox every week, and I always looked forward to seeing what each week was going to bring. It was like a little present!"
-- Greer Kukuk, Reno, Nevada

"Implementing one or two changes each week is fresh and original. I think it has helped me to be healthier."
-- Linda B., Costa Mesa, California

"I changed my lifestyle with your coaching. Nice work!"
-- Michele Ravera, Reno, Nevada

"I will use the information into the future. This was easy to follow and I love the down to earth approach."
-- Aleta Jacobson, Claremont, California

"I can't tell you how much I am enjoying the weight loss course. It was well worth the wait. I've been reading about this approach to getting things done and the small goals definitely bypass the fear factor of changing."
-- L'Tanya Durante, Durham, North Carolina

Okay, Sass, I want to take advantage of your special offer. How do I do it?"

• Click the link below to visit Get Down With Sass!.
• Click "Add to Cart"
• Paste the code GDWSGB12 into the Discount Code box
• Click "Update Cart"
• Checkout

Remember, this special offer expires midnight on January 15th, 2010. So take advantage of this special offer.

Makes the perfect holiday gift -- to yourself!

Are you ready? Let's Get Down. ;O)

Hi Amy,

A cooler is a good idea because as you travel you will likely come across natural foods stores along the way, and you can stock up on some foods that will help you make it through those towns where you might not find some tasty vegan vittles.

That said, we usually have good luck wherever we go, even in tiny little towns. Many restaurants have vegan ingredients, but they are not actually put together into a dish.

For instance, a greasy spoon might have hash browns, but asking them to add some chopped onions and green bell peppers turns it into a dish that is a little more healthy and satisfying.

As another for instance, if you order a baked potato, what will you have on top since many restaurants don't have non-dairy butter or sour cream? Well, they just might have some guacamole or avocado, salsa, marinara, or even a little olive oil, lemon juice, salt and pepper.

Also, be sure to stock up on various snacks such as healthy bars -- I love these by Nutiva and Jeff and I have been eating these BG Bars by Simplexity for years.

Be sure to bring along some single-serve nut butter like Justin's or even Smucker's (which can be found in most restaurants when you're traveling).

McDougall soups and oatmeals are also the perfect thing to bring along because you just add hot water (and hot water can be found at just about any gas station/convenience store, and if your hotel room has a coffee maker you can run water through it).

You might also be interested in one of my newest ebooks Don't Have A Cow, Man! with tips to ordering yummy vegan meals in non-vegetarian restaurants.

Have a wonderful trip!

Hi Staci,

Dairy-free cheese can be a source of joy, or a source of utter despair.

First, let's discuss what we mean by dairy-free. Dairy-free cheese means that it is free of all dairy, including casein which is a milk protein. So some cheeses that so many people out there consider dairy-free because they are made with soy or rice may, in all actuality, not be dairy-free at all.

Cheeses such as Soya Kaas, while they taste fairly close to the dairy counterpart, are made with casein*. (Casein is, of course, also found in dairy cheese.) I have always found the general rule to be: If your non-dairy cheese blows you away with its amazing ability to taste like the real thing, that's probably because it contains casein.

Follow Your Heart is a brand I have used for a long time now. In my opinion it would not pass for dairy cheese in its raw state. However, once warm and melty, it holds its own. It melts best under high temperatures, so if it is the top ingredient in a dish chances are it will burn before it has a chance to melt. I have discovered there is a little trick to using this cheese...

Let's say you are making a pizza. Rather than placing all the toppings on the pizza and then sprinkling Follow Your Heart on top, it is best to layer the cheese first, and then add the toppings. If you are making a lasagna, be sure to place a layer of sauce over the final layer of cheese. In other words, this cheese happens to melt nicely when it is not the uppermost ingredient of the dish.

There is a new vegan cheese on the market from a company called Daiya. I had been waiting a long time for this to become available to the general public and couldn't wait to try it. It melts amazingly well (and fast!), and tastes quite delicious. It is the only vegan cheese that I can say actually tastes and performs in a very similar way to dairy cheese. It has likely not made it to your local natural foods market yet -- in fact, it very recently became available for non-wholesale purchasers like you and me.

My favorite little online store, Vegan Essentials, carries this cheese. Be sure to look for a 10% off coupon (below) to Vegan Essentials.

To conclude, I am a fan of making my own cheese. It may not taste like dairy cheese, but so what? Homemade dairy-free cheese is better for you than all those pre-packaged man-made cheeses because it is made with ingredients like nuts and veggies and tofu. And it is far less expensive too. You can learn more about how to make your own cheese with The Uncheese Cookbook. Highly recommended. ;O)

*For an understanding of casein and why you should avoid this milk protein read: The China Study by T. Colin Campbell

Hi Safia,

Well, I don't own a Cuisinart, I have a KitchenAid, which I adore.

My Vitamix (Super 5000) is quite simply an amazing machine. Where a food processor, in my experience, is the most amazing tool for chopping, mixing, and emulsions, the Vitamix can blend and grind just about anything. They are two completely different kitchen tools, although there are likely some overlaps.

The comparison is not as much between the Vitamix and a food processor, as it is between the Vitamix and other blenders. The Vitamix is incredibly powerful, with a strong motor. And while a Vita-Mix does everything a blender does, it also does far more.

Plus, it is so well made that it will last for years and years (mine was purchased in 1997 and is still going strong -- I use it constantly). I have only had to replace the containers, which eventually get worn out, scratched and ugly. But those are not very expensive to replace, especially considering how long they last. (I just replaced my containers for the first time in 2006).

The Vitamix has more uses than a blender simply because of its powerful blending abilities. While a regular blender MAY be able to do some of the same stuff, the Vitamix will no doubt get the job done faster without a worry about overheating the motor, which I find is the biggest downfall to a regular blender and their (usually) super whimpy motors.

For someone who does a lot of cooking, a Vitamix is the way to go. It just makes life in the kitchen easier.

Click here to read the page of my site dedicated to my trusty Vitamix (and receive free shipping on your order).

Hi Cedric,

The link you have provided shows regular ol' yeast that you bake with. That is NOT the same as nutritional yeast. I searched around on their site and found a link to their "nutritional yeast" division, but I couldn't see anyplace to order it.

So this link should help. Click here to order B12-Fortified Nutritional Yeast from Vegan Essentials. (Be sure to pick up the coupon code below first for 10% off your order.)

You will see that you can order by the 5 oz. shaker bottle, 6 lb. pail, or 12 lb. pail. I would recommend you get 2-3 shakers, then if you decide it is for you you can order more next time. I think you will enjoy it, plus it is SO good for you! :O)

Be sure to read this page of my site dedicated to Vegan Vitamin B12, and discover how nutritional yeast fits into the picture.

Thanks for writing, Cedric.

Hi Tova,

Get Sauced With Sass! is not a traditional cookbook. Rather than simply handing you recipes, the focus is on teaching you how to create your own recipes. You will find several ideas for bases for sauce, and this will hopefully spark some more ideas for ingredients you can use.

Since you use the ingredients you have on hand, then if you use gluten-free ingredients that is what you will use when creating your own sauce recipes.

As always, I offer a money-back guarantee. So if you purchase the book and it doesn't work out for you, then I offer a full refund.

Hope this helps. :O)

• Receive 10% off your next purchase! WHOO-HOO!!!
• Use coupon code "CS9";
• One per customer;
• Coupon expires March 2010

RECIPE OF THE MONTH

Click here to read the full blog.

Or, if you are in a rush you will find the recipe below.

Try it this week -- you're going to love this warming and delectable soup.

Vegan Crack Soup
Serves 6

6 cups vegetable broth
2 carrots, cut in half lengthwise, then sliced to make coins
4 green onions, chopped
3 cups dinosaur kale, or kale of choice (5-6 leaves), chopped
2 cups COOKED pinto beans, or bean of choice
1 cup brown rice medley, or cooked brown rice
Macaroni from Road's End Mac and Chreese, equals about 1 - 1 1/2 cups dry pasta
1 packet "chreese" sauce powder from Road's End Mac and Chreese
1 Tablespoon Bragg Liquid Aminos, or to taste
2 teaspoons Earth Balance, or other non-dairy buttery spread
1-2 teaspoons balsamic vinegar, or to taste
1-2 teaspoons agave nectar, or to taste

Flax oil, to taste

1. Combine first 6 ingredients to a large pot. Bring to a boil, then lower heat and simmer, covered, until carrots are tender.

2. Add macaroni and simmer, covered, until pasta is al dente, about 15 minutes.

3. Add remaining ingredients and simmer, stirring occasionally, until heat through. Serve topped with a squirt of flax oil.

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)