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

Wishing you a beautiful day,
Sassy

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IN THIS ISSUE:

• Vegan Breakfast
• Vegan Protein
• Vegan Vitamin B12
• What are YOUR favorite holiday dishes?
• Recipe of the Month – Rich Vegan Peanut Sauce
• SPECIAL OFFER! Chef Carolyn’s Delicious Vegan Bars

Dear Sassy,
What are some recommended things to make for vegan breakfast foods?
-- Miljan, Chicago, IL

Hi Miljan,

Those who go vegetarian seem to have an easier time trying to figure out what to have for breakfast, since they eat eggs, cheese, milk, etc. But vegans have it a little tougher since we eat no animal products – no meat, no eggs, no dairy. It's hard to picture what you can eat if you've turned your back on bacon, eggs, and a big glass of milk.

Fortunately, there are many other foods available to vegans to enjoy for breakfast and brunch. In fact, I’ve recently built a page on VeganCoach.com dedicated to vegan breakfast ideas and recipes and it can be found here:

Vegan Breakfast Ideas

Hope this helps, Miljan!

Attention Vegan Coach VIP’s: Please share YOUR favorite vegan breakfast and brunch ideas with the rest of us. Simply click on this link to be taken to my Contact Page where you can send me a note with YOUR vegan breakfast ideas and recipes. I’ll share them in next month’s newsletter. Thanks!

Dear Sassy,
I am working out with a Personal Trainer twice a week (weight training) and do aerobic exercise another 2-3 times per week. Is there a rule of thumb I can use to make sure I'm getting enough protein for this amount of activity?
-- Barbara, Coppell, Texas

Hi Barbara,

Great question. It’s so very important to be sure you’re getting the protein your body needs. Protein helps to maintain the tissues in your body, like your muscle, bone, and blood cells. If your body isn’t getting the protein it needs, you’ll feel it -- mostly you’ll feel tired and lazy, especially during physical activity.

Do those who work out need more than those who don’t? Well, the answer is yes, and no.

Those who are doing some extensive training to prepare for a marathon, for instance, will need considerably more of everything: protein, carbs, vitamins, minerals, water, etc., to keep up with the body’s need for the fuel that’s being used up with their workouts.

The amount of training you’re doing, Barbara, falls within the range of normal exercise. Meaning the exercise you’re doing is casual exercise a few times per week. And I just want to say CONGRATULATIONS TO YOU for doing such a fabulous thing for your mind and your body. Surely you'll see the rewards of combining aerobic exercise with weight training -- a double whammy. :O)

Now, back to the amount of protein you should be eating each day. There are really no super duper hard and fast rules because every body is different. But here’s a great start for you:

Follow this link to visit the VeganCoach.com page dedicated to Vegan Protein where you’ll learn how to calculate the amount of protein you need each day.

Stick with this amount for a couple weeks. Test the waters. See how you feel. If you find you’re running out of energy halfway through your workout, then you may need to “up” the amount of protein you’re eating. Above all, listen to your body because it will certainly tell you what it needs. (And remember to drink lots of fresh water before, during and after your workouts.)

This article is now being featured on my website.

Please visit the Vegan Nutrition Articles page.

Thanks. :O)

What are YOU making for your vegan holiday feasts this year? Trying to figure out what vittles to make for your vegan Thanksgiving, Vegan Christmas, Vegan Hanukkah, Vegan Kwanzaa (and any other holiday you celebrate) can be challenging. Especially if you’re a new vegan, or you’d like to prepare something your non-vegan friends and relatives can enjoy too.

Please send your favorite Vegan holiday ideas and recipes through my Contact Page, and I’ll post them in next month’s newsletter (November), in plenty of time for Thanksgiving. Please include the full recipe, or preparation instructions, and any other information you'd like to share such as how long you've been making this dish, why you like it, what you serve it with, family feedback, whatever you'd like to share with us. Optional: Please include your first name, last initial, and the city and state in which you reside.

This will be a fun way for all of us to help each other out during the upcoming holiday season. Yay for teamwork! ;O)

RECIPE OF THE MONTH

Use this rich and creamy peanut sauce atop vegetables, rice, stir-fries, baked tofu – just about anything!

Rich Vegan Peanut Sauce

• 1/4 cup Tamari or Bragg's Liquid Aminos
• 1/8 cup brown rice vinegar
• 1/3 cup water
• 1 Tablespoon pure maple syrup
• 1/2 teaspoon sea salt
• 1-inch piece fresh ginger (or ground, to taste)
• 2/3 cup chunky peanut butter (more or less depending on desired thickness)
• 2 Tablespoons toasted sesame oil
• 1/2 teaspoon paprika
• 1 to 2 teaspoons hot pepper sauce (or hot pepper flakes, to taste)

Combine all ingredients in a blender or food processor and puree until smooth. Adjust peanut butter and water for desired consistency. Serve immediately or chill. If chilled, let come to room temperature before serving.

SPECIAL OFFER!

Have you ever experienced a snack attack? That curious "something" that seems to come out of nowhere, forcing you to scream in angst because you've unloaded your cupboards of all things sweet and tempting.

Thank goodness for my beautiful friend Chef Carolyn and her incredible Agape Bars!

Chef Carolyn's bars have just the right amount of sweetness to help cure you of your snack attack. The Nutritional Profile of these moist and delicious bars is enough to make you want to grab for another one immediately after devouring the first.

Chef Carolyn's Agape Bars:

• Make a great "breakfast-on-the-go" or a healthy snack anytime!
• Are Gluten-Free and Vegan;
• Use unsulphured and organic apples, raisins, cranberries, apricots and blueberries. All nuts are organic.
• Are Dairy Free, Soy Free, and Corn Free;
• Use Blue Agave Nectar which is a natural sweetener and is low on the glycemic index and approved for diabetics;
• Contain NO stabilizers, hydrogenated oils, artificial colors, flavors or preservatives

Choose from these wholesome and yummy flavors:

Apple Cobbler
Apricot Walnut Cardamom
Blueberry Ginger
Cranberry Orange
Peanut Butter

One thing I love about Chef Carolyn's bars is this: These delectable morsels aren't prepared until you order them. How's that for optimum freshness?

Could there BE a better snack to get you through the day and keep you on the healthy track?

Ready to give them a try?

Well, this is your lucky day!

Chef Carolyn is offering you a generous 10% off your order!

Simply click this link to place your order:

Chef Carolyn's Yummy Agape Bars

Many thanks, Chef Carolyn! Sending virtual hugs to you! :O)

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)
Sassy

Disclaimer: The entire contents of this newsletter and the website VeganCoach.com are based upon the opinions of Patty "Sassy" Knutson, unless otherwise noted. This information is not intended to replace a one-on-one relationship with a qualified health care professional or nutritionist and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Patty "Sassy" Knutson, who encourages you to make your own health care and nutrition decisions based upon your research and in partnership with a qualified health care professional.