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Welcome to the Vegan Coach Blog!

Here you'll see a REAL LIVE VEGAN in action. See how EASY it is to create delicious and nutritious vegan meals in minutes. Plus, you'll also discover how to use the information contained within this site to whip up EASY meals for you and your family. And I'll mix in some simple vegan nutrition ideas too.

It is my sincere hope that this will help to light that fire under you to let loose and have fun in the kitchen, with the knowledge of nutrition for a vegan under your belt that you need to succeed.

Thanks for visiting!




Patty "Sassy" Knutson, NC
Vegan Chef/Author/Nutritional Consultant

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Diary of a Vegan Part 3: Health Junk in the Trunk
January 11, 2012

Welcome to Diary of a Vegan, where Jeff and I open our journals from days gone by to share our journey to vegan so you can learn from our successes -- and mistakes! Hindsight is everything! :)

3/3/94 - "To Co-op for Jeff's health junk."

If you have been shopping for groceries in your local (usually large) supermarket your whole life, as many of us have, it can be strange the first time you walk into a small, locally owned food cooperative, otherwise known as a co-op.

Jeff was the first to latch onto the idea of visiting (and joining) a co-op. Of course, I went along for the ride. I'll never forget that first experience. Unlike most grocery stores, which look quite stark and smell like a strange mixture between meat, fish, and cleaning supplies, a co-op usually smells more like healthy greens, grains, and...well, earth! It can really throw you because it's just SO different from what you're used to.

As we know, change can be difficult. And while Jeff embraced our local (at-the-time) co-op (Visit the Sacramento Natural Foods Co-op), I wasn't so sure. Each week we would make two shopping trips, one to "my" store, and one to "his" store.

But over time, I began to see the wisdom in shopping in a co-op, and month by month my co-op grocery list grew longer as my supermarket list grew shorter, until one day we were doing all of our shopping in the co-op.

What exactly is a co-op? A co-op usually has very humble beginnings and is member supported, much like public radio. The cost to be a member is usually very low (for example, $15 per year). They usually start out renting a small space, and as the membership grows, the co-op usually does too. It's QUITE an organic process, and it's really exciting to watch your little co-op grow and grow.

When we moved to San Diego, the co-op we joined (visit the Ocean Beach People's Organic Food Market) was SO cute and little, with an itty bitty kitchen where soups, sandwiches, snacks, and desserts were made (Miss Kitty!). But when you go in today (12 years later!), the co-op has grown to be a huge 2-level store, with a beautiful deli and big kitchen where they make their yummy (mostly vegan) vittles.

Here in Reno, Jeff and I volunteered at our co-op when it was JUUUUST getting going. They rented a space in the back of a record shop! It was quite small and squishy. But membership grew, and they moved to a slightly larger location. And now we are all excitedly waiting for them to move to a huuuuuge spot where they can offer even more to our community. (Visit the Great Basin Community Co-op.)

So why join a co-op? Here are just a few reasons:

• Support local agriculture - co-ops carry foods grown by local farmers so the produce (especially) is as fresh as can be which means MORE nutrients for you!
• Support local businesses - such as those who make their own jelly, cookies, grow their own flowers and herbs, etc.;
• Co-ops usually carry cookbooks and other helpful items that will inspire you to follow a healthy diet;
• Co-ops sometimes have classes that teach you everything from sprouting to canning to gardening, and more!
• Co-ops usually have a large bulk section, so you only buy as much as you need, which saves you money AND saves excess packaging from entering our landfills

As you can see, joining a co-op is a very good idea for so many reasons.

Click here to learn of any co-ops near you. And if there are none (yet!), then there just might be a Community Supported Agriculture (CSA) or Buying Club (a group of people who buy food together from a Coop Distributor). And if all else fails, get some friends together and start your own! :)

Until next time... xo

xoxo

Diary of a Vegan Part 2: Don't-a PIZZ-A Me Off-a!
December 9, 2011

Welcome to Diary of a Vegan, where Jeff and I open our journals from days gone by to share our journey to vegan so you can learn from our successes -- and mistakes! Hindsight is everything! :)

2/13/94 - "Shakey's Pizza Parlor fiasco."

So Jeff had been vegetarian for a few months, and was trying really hard to be vegan.

I, on the other hand, wanted NOTHING to do with his new way of eating. Yes, I thought it was strange for him to suddenly go veg, but as long as he didn't bug me about it, what could it hurt?

One day we went to Shakey's Pizza (loved them -- are they even around anymore?). As always, we split a pizza. But this time, Jeff asked for no cheese and no meat. My order was the same as always: extra cheese, hamburger, and olives.

Then it came. The look of revulsion on Jeff's face that I was actually going to eat dairy cheese! And meat! And olives! (Jeff hates olives) ;)

And thus began a meal where Jeff proceeded to give me a small lecture about how bad it is for us to eat animal products and how we should remove them completely from our diet, all the while I'm sitting there TRYING to enjoy my pizza. Finally, I looked at him and said "Don't even THINK of trying to talk me into going vegetarian. It's NEVER going to happen!"

Of course, as you may have guessed, I eventually DID go vegetarian and then vegan -- we live and we learn.

But that day, and for a short time afterward, I was so mad at Jeff that I made a vow with myself that I would never, EVER go vegetarian, just to spite him.

Mature, eh?

But in reality, pushing vegetarianism down the throats of our friends and loved ones doesn't always end in the happiness and harmony you think it might. There is no doubt in your mind that you have the best of intentions - your love for your friend or family member, your love for the animals, and for our world. But in the end, getting in someone's face to go veg when they are not ready simply because it's a decision YOU have made could lead to huuuuuge rifts, hurt feelings, and stubborn actions simply for the sake of "winning".

And do you know the most interesting part? Since I eventually went vegan, I figured that maybe the way Jeff approached me about it might just be the right way after all. Ummmmmm, wrong. Let's just say it didn't exactly win me any popularity contests. People don't like to be "should" on!

After all these years, it has become MOST apparent to me that people are much more receptive to vegetarianism or veganism if you simply lead by example. In fact, there are people who we have known for years that don't know we are vegan! Why? Because it's just such a small part of who we are. And 9 times out of 10 when a person finds out we've been vegan this whole time and they never knew it, it piques their curiosity and they are much more open to chatting about it.

By the way, these days it's so fun to come across a pizza place that carries vegan cheese like the fab Daiya -- there are MANY out there now! Just one word of advice: If you're hanging with a non-vegan, order two separate pizzas. ;)

Until next time... xo



p.s. Searching for a good vegan pizza recipe? While you CAN use store-bought vegan cheese, why not learn to make your own cheesy sauce which makes for an even MORE healthy pizza? Click here for a delectable Vegan Pizza recipe I know you'll love. Or make a fantastic Smoky Vegan Pizza - yummmmmmy!

Diary of a Vegan Part 1: Let's Talk Healthy Pasta
December 5, 2011

Welcome to Diary of a Vegan, where Jeff and I open our journals from days gone by to share our journey to vegan so you can learn from our successes -- and mistakes! Hindsight is everything! :)

1/10/94 - Jeff: "Made pasta for the first time - not too bad!"

Jeff went vegetarian before I did. But he had NO idea what to eat. Of course, I was no help because I wanted NOTHING to do with his decision to go veg. (I loved my meat, thank you very much!)

So while he dabbled in the very beginnings of his foray into vegetarianism, he made his first plate of pasta. Okay, you might not think this is a big deal, but up to this point the only foods Jeff knew how to cook were eggs! And Hamburger Helper! And sandwiches! ;)

Fast food was his mainstay -- which is why he grew up to be an overweight and very unhealthy person; well, until he went vegan, OF COURSE! :)

So this was a big deal for him, boiling water and placing pasta in the water and cooking it up and actually having a home-cooked meal he made all by himself, complete with pasta sauce from a jar!

And it was an even bigger deal when, the very next day, he joined the Sacramento Co-op and was taught that there is a healthier version known as whole-wheat pasta. Think of the difference between white Wonder bread and whole-wheat bread and you'll understand the difference between plain white pasta and whole-wheat pasta; it's just a more nutritious choice.

So one month later Jeff cooked his first batch of whole-wheat pasta -- ORGANIC whole wheat pasta, to be exact. He liked it! Sure, whole-wheat pasta took some getting used to, but these days he simply will not eat pasta unless it is of a whole-grain variety.

Me? I've tried whole-wheat pasta, and honestly it's not a food my taste buds have ever liked, and after all these years I doubt they will EVER grow to like it. It's a little too....I don't know, chewy or something and never really gets to that delectable al dente (firm with a bite) that I love.

But does that mean I eat "white" over-processed pasta and spaghetti devoid of any nutrients? No way. Instead, I prefer (and recommend) whole-grain spelt angel hair pasta, which I consider to be a health pasta, more so than plain ol' pasta, and tastes better than whole wheat, in my humble opinion. And because it's angel hair, which is a very skinny spaghetti, you never get overwhelmed with too much of a chewy healthy taste like you do with whole wheat pasta. While those who have gluten allergies will want to avoid spelt, many people who cannot handle wheat can handle spelt.

Spelt pasta can be found in most natural foods stores, or ask your local grocery store to carry it if they don't already. Look for organic spelt pasta. I like Vita Spelt.

Another delicious option, especially for those who are trying to avoid wheat, is rice pasta; specifically Tinkyada which is a gluten-free pasta. One of my personal chef clients turned me onto this years ago (hi Sarah!), and these days I actually prefer Tinkyada rice pasta to all others. I'll reach for Tinkyada before I'll reach for any other pasta out there. Tinkyada pastas are organic as well.

So if you haven't already, switch from "white" pasta to whole-wheat pasta. And if you don't like whole wheat pasta, don't turn back to the crappy-crap "naked" pasta with no nutritional value whatsoever, give spelt or rice pasta a try to see what you think.

But please, be careful you don't overdo pasta of any kind. If you want to eat pasta, then shoot for eating it no more than once every 2-3 weeks or so.

"Once every two to three weeks!? Sassy, are you CRAZY? I love my pasta!!" Okay, I know some of you might find it hard to imagine, but believe this Italian when I say there's more to life than pasta! Why? Because in the end, even if you're choosing whole wheat or gluten-free pasta, it's still a processed food. And it's best to save room in your tummy for more healthful whole foods such as whole grains, veggies, beans, fruits, nuts, seeds.

Until next time... xo

Enjoy!

Asparagus Cashew Rice Pilaf
Yield: 8 side-dish servings

• 1/4 cup Earth Balance (or other vegan non-hydrogenated margarine)
• 2 ounces uncooked whole-wheat, spelt, or rice spaghetti*, broken
• 1/4 cup minced onion
• 1/2 teaspoon minced garlic
• 1 1/4 cups uncooked jasmine rice
• 2 1/4 cups vegetable broth (or 2 1/4 cups water and 1 veggie bouillon cube
• Sea salt and freshly ground pepper, to taste
• 1/2 pound fresh asparagus, trimmed and cut into 2-inch pieces
• 1/2 cup cashew halves

2. Increase heat to medium. Stir onion and garlic into the saucepan and cook about 2 minutes, until tender. Stir in jasmine rice, and cook about 5 minutes. Pour in vegetable broth. Season mixture with salt and pepper. Bring the mixture to a boil, cover, and cook 20 minutes, until rice is tender and liquid has been absorbed.

3. Steam asparagus until tender but firm. Mix asparagus and cashew halves into the rice mixture, and serve warm.

* Please note: Not all pastas cook up at the same time. If your pasta turns to mush in this 20-minute cook time, be sure to take note of it and add the uncooked pasta later in the rice-cooking time.

December 2011 « 

 
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