Christy Morgan has come up with more than just a vegan cookbook here with Blissful Bites.  In addition to over 175beautiful and delicious recipes, she has also included lists of kitchen staples (in case you are new to the kitchen) and basic tips for prepping and preparing common foods.  The recipes are true to a healthy vegan philosophy, are sorted by what’s available in season and most are gluten-free.  My personal favorite is the “Sea Vegetables” section.  I discuss with my own students how wonderfully healthy these are and, now, Christy has given them a place of honor in her book with colorful pictures and explanations of each.  If you’re like me and driven by your cravings, you’ll get the most use from the Proteins and Healthy Desserts sections.  Blissful Bites is not about just eating vegan, but reaching that place of blissful health through whole, plant-based foods  that are sure to satisfy.  With the temperatures dropping and the promise of Fall in the air, we highly recommend her No-Oil Pumpkin Bread.  You can find many of her delicious recipes on her website - www.theblissfulchef.com.

by Katherine

This year, Father’s Day had a whole new meaning for me.  I have always delighted in celebrating my father and the unique bond that we share.  We’ve been through a lot together, as most fathers and daughters have, I would imagine, and he is still one of the most cherished people in my life.  Lately, over the last few years, as I’ve truly started to appreciate his participation in my life and as I’ve matured into the thinking of a more mature woman, I have worried about him.  As a nutrition instructor, I can’t help but notice how he eats and his physical shape.  For the last few years, I’ve been hounding him about what he eats and also hounding my mother for what she feeds him… as if she can actually control one of the most stubborn men on the planet.

This year was different because I am pregnant and I also celebrated my husband as the father he will be.  While visiting my parents on that day, I had the unique opportunity to see the contrast between mine and Scott’s relationship and that of my mother and father.  Also, my perspective of what I can influence is totally different with my own husband.  I don’t mean to liken him to a possession of mine, but I do mean to imply that I have more responsibility to protect him and the family we’re creating.  Like my father, I’d like him to be around when he’s 90.  But even more so –I’d like him to be an active part of our grandchildren’s lives and hopefully, our great-grandchildren.  And choices to be alive and thriving for that long are not made once a year, but every day at mealtime.  Its almost like a recovering alcoholic; you have to make the choice every day that that is important to you.  And thankfully, Scott does.  I am thankful that he eats plant-based like me.  And I’m even more thankful that he will be a great example for our son and that he can see his choices every day.  That is love.

So, as our Father’s day dinner approached (I was in charge of cooking), I grew anxious.  I love my father enough that I’d like him to live another 20 or 30 years.  Therefore, I planned only to prepare him low-fat, cholesterol free, plant-based foods.  My menu of Beefless Tips N Rice, Roasted Cauliflower, Mac N Cheezze and Crispy Apple Phyllo  would make Paula Deen consider going vegan, by the way.  And my dad loved it!  However, I was razzed still by others for not making him traditional Father’s Day favorites like BBQ, steak and hot dogs.  Ironically, it is those very foods that contribute to the leading killers of our men:  heart disease, diabetes and cancer.  Why is our culture so incredibly contradictory?  Why do we designate “man” foods and imply you are less of one if you don’t eat them?  Lets celebrate the men we love by giving them cholesterol & carcinogen-laden meals that will eventually kill them!  Now, that is how LOVE is defined in modern America…

I agree that food is a very personal choice, but only up to a point.  And that is the point where it affects others in our lives and the limited time that we have on this Earth to spend together.  To that extent, our personal choices affect our children and our extended family.

I met a two-time cancer survivor who said she finally decided one day that she “loved her kids more than she loved bacon.”  She has been cancer-free ever since.  That sounds pretty black and white to me.  I see most food choices in the same way when it comes to our responsibilities to our families.  Who do we love more? Let’s redefine how we show love to each other.

by Alicia Walter, of breadcrumbed.wordpress.com

Flavors are composed of various aroma compounds and Mexican cuisine is full of exquisite combinations.  Here is a primer on six herbs and spices common to the cuisine that was the backdrop of my childhood.  Try to pick out the distinct flavor components next time you have the luxury of letting someone else cook for you.

Chilies and Mexican cuisine are inexorably linked and the rise in the popularity of Mexican cuisine has undoubtedly contributed to the chili’s distinction as the most widely grown spice in the world.  In fact, throughout the world, chili production and consumption is 20 times that of black pepper.  Chilies can be used dried or fresh, toasted or roasted to contribute different flavors combinations to the dish.  The high pectin content in chilies can thicken sauces when blended.  Chilies increase metabolic rate and also enable us to burn more energy.  They can make us feel less hungry and eat less of the dish that was made with chili.

In Mexico, chili powder often refers to a spice made from just one type of red pepper.  However, the ambiguously-named chili powder in your pantry most likely contains cumin, garlic, oregano, salt and coriander.  A quick sprinkle of this powder can give some personality to bean stock, steamed summer squash and even popcorn.

Mexican oregano is a completely different plant than true oregano and contains 3-4 times the amount of essential oils as compared to regular oregano.  In fact, there are 13 different varieties of oregano in Mexico.  Oregano is anti-bacterial and also a potent antioxidant

Mexican cuisine encompasses the most widely grown spice in the world and also the world’s most widely grown herb.  Cilantro lends a top note or fresh aspect to dishes and is typically sprinkled on a dish right before serving.   Dried cilantro will lend more flavor to recipes where the herb will be heated and cooked.

Coriander seeds are harvested from the flower heads of the cilantro plant.  They contribute a floral and lemony note to the dish.  Try grinding your own coriander seeds and compare it to jarred ground coriander.  You can sift freshly ground coriander seeds if you do not want any texture from the hull in your dish.  The difference in taste will be so significant that you may never go back.

Cumin is a member of the carrot family and also lends a top note to this cuisine.  It is fresh and has an element of pine.  Cumin is said to benefit the digestive system; perhaps that is why my mother always added a generous pinch to a simmering pot of beans.

by Kay Kitchens, "Food For Life" nutrition & cooking instructor in Texas.

In her book Animal, Vegetable, Miracle, Barbara Kingsolver creates a plant she names the vegetannual.  This imaginary plant bears the fruits and vegetables that grow throughout the year – but only during the time they are truly in season in an area.  She reminds us that we should only eat the fruits and vegetables that could actually be grown where we live.  If we can’t see a tomato growing in the snow in January, we shouldn’t plan to eat it.

We Americans have become spoiled to having whatever fruit or vegetable we want whenever we want it.  Grocers have produce shipped in from all over the world so that we can have strawberries in January and peaches in December.  And then we complain about the taste!  Simply stated – all fruits and vegetables have a season when they grow and ripen to perfection and taste amazing.  By planning your menus around what is in season, you can create a wonderful variety of dishes that taste good all year round.

Late Spring, Summer and early Fall are typically the best times for the most abundant local produce. During this time your local grocery store, local Farmers market and roadside stands have a wide variety available.

If you have a garden, then you know the joy of eating a tomato as soon as it is picked from the vine.  Nothing is quite as good as that taste and it makes you wonder why you ever bother with the pithy, tasteless ones you get other times of the year that have been picked green and trucked in for hundreds of miles (or flown in from another country).

To find local Farmer’s Markets in your area you can use one of these websites:  www.localharvest.org or

www.ams.usda.gov/farmersmarkets Simply put in your zip code and a list of Farmer’s Markets is provided.  Some have websites you can review.  At most Farmer’s Markets you will be buying your produce from the grower.  You can ask questions about their use of organic methods and learn how they grow their produce.  Often they are happy to provide you with a taste of a melon or peach or tomato so you truly know how good it is.

Enjoy the abundance of what is growing and fresh right now and through the Summer.  Plan your menus around the season!

Choosing Local Foods - Is it Worth the Price?

By Bridget Rodewald, Exec. Dir. Keller Farmer's Market

With household budgets working double time to keep up with escalating costs, is buying local foods worth their price tag?

Purchasing local foods supports your health, your community and the local economy.  Produce such as lettuces, tomatoes and carrots have been bred for durability to travel long distances, on average 1,500 miles, which compromises its flavor and nutrition. When buying local foods, you are picking food that has been harvested at just the right time and brought to market often times hours from the field which yields the highest nutritional value.

Local farmers markets and farm stands may also sell heirloom varieties that are more delicate and will not tolerate travelling long distances. Heirloom produce is a flavor explosion, not watered down like their hybrid counterparts.

Eating locally grown food supports your community by keeping your food dollars within the community. Local farmers who sell direct to the consumers receive a larger share of the profit for their food and spend their money with local merchants. Since 1935, the U.S. has lost 4.7 million farms to urbanization and corporate farming. When local farmers increase their profit, they are better able to expand their offerings.

While the price tag may be higher due to smaller scale farming operations, the benefits are far more valuable than the cost. Keeping it local means increasing your health and increasing the viability of long-term success for our nation’s farmers. You will also build relationships with your farmers and know your food source.

With over 6,100 farmers markets and farm stands in America, 122 of those in Texas, it’s easier than ever to find a local food source in order to preserve farmland, create sustainable jobs, and provide food for Americans.

For the freshest, best tasting food available shop at your local farmers market, farm stand; find one in your area at www.picktexas.com, http://www.localharvest.org/ or www.foodroutes.org.   Additionally, look for the Go Texan logo on product packaging to feel more confident that it’s grown in Texas.

Bridget Rodewald is the executive director of the Keller Farmers Market.  She believes it is not enough to simply talk about eating right. She believes in actively participating with one's own health by cooking real food, knowing where it comes from and supporting those who produce it.

Cannellini beans are a personal favorite. They are large white beans, about 1/2" long, with a firm texture and a nut-like flavor. They are often referred to as "white kidney beans". They have a mild flavor and hold their shape well. Cannellini beans are a great addition to almost any type of soup or salad. My favorite way to use these beans is in a hearty minestrone soup. In addition to being delicious these beans provide us with numerous health benefits. Cannellini beans are high in protein, high in fiber and a good source of calcium.

Cannellini beans, like other kidney beans, require special preparation to remove compounds that can cause gastric distress. Soak your dried cannellini beans overnight. Pour off the old water and replace with enough water to completely cover the beans. Bring water to boil and boil them for 10 minutes before reducing the heat and simmering them for 1-2 hours or until tender. Adding salt to the cooking water can toughen some beans. Because cannellini beans already have a firm texture it is best to skip the salt. You can always add salt after the beans have finished cooking.

Because of their low cost, long shelf life, and versatility Cannellini beans are a great addition to any pantry. These beans double in size when soaked, so a few beans go a long way in a dish. Keeping a few cans of cannellini beans on hand is great for those times when you are in a pinch and don't have the time to prepare the dried variety.

Low-Fat Cannellini Bean Dip

This cannellini bean dip is a great alternative to hummus. It is big on taste and low in fat. A win win situation.  Can be served as a simple Easter appetizer.

1 (15-ounce) can white cannellini beans, rinsed and drained (or 1 ½ cups cooked beans)

1  large clove garlic, chopped (use more if you love garlic)
1/4 cup low fat plain soy yogurt
1 tablespoon olive oil
1 tablespoon fresh lemon zest
1/2 teaspoon minced fresh rosemary (thyme works well also)
1/4 teaspoon salt
a pinch of black pepper

Put  garlic, beans, soy yogurt, olive oil, lemon zest, rosemary, and salt in a food processor.  Process until all ingredients are combined. Add pepper and process for a minute or until you have a smooth creamy spread.

Serve with raw veggies or pita triangles and enjoy.

For a nice presentation you can line the serving bowl with cabbage leaves and add lemon rind and a sprig of rosemary as a finishing touch.

by Alicia Walter (of breadcrumbed.wordpress.com)

Mushrooms add a satisfying depth in taste and texture to many dishes.  You can find dried cultivated mushrooms in the grocery store all year.  Mushrooms are rich in glutamic acid, the natural version of MSG, and provide a great richness to many savory dishes.  But finding fresh mushrooms, either wild or cultivated, is another reason to get excited about spring. 

Below are six different types of mushrooms that you are likely to find on the shelves at your grocery store or nestled in baskets at the farmers market.  Each listing includes its botanical name, best method of preparation, taste pairing and how to rehydrate in case you have more luck finding dehydrated mushrooms.  A very loose rule is that 1 ounce of dried mushrooms is the same as 8-10 ounces of fresh mushrooms.

by Kay Kitchens (a Cancer Project & PCRM instructor in North Texas)

Whether you grow your own herbs, buy them fresh from the grocery or use the dried variety – herbs can make any recipe special.  Almost every recipe you try will have one or more herbs or spices as an ingredient to add special flavor.  So what is the difference in a spice and an herb?

Herbs are leaves of low-growing shrubs such as parsley, chives, marjoram, basil, caraway, coriander (cilantro), thyme, rosemary, sage, caraway and oregano.  They can be fresh or dried.

Spices come from the root (ginger, horseradish, wasabi, onion, garlic), bark (cinnamon) or buds (cloves, saffron), seeds (yellow mustard, cumin, sesame, poppy), berry (black pepper) or the fruit (allspice, paprika).

It is important to use herbs and spices that complement the flavor of the dish you are preparing.  It is also important to use spices and herbs that you enjoy eating.  One way of ensuring that the herb you will be using is pleasing to you is to take a clean leaf of the herb and chew it but don’t swallow.  You will experience the pure taste of the herb and decide if it is the flavor you wish to add to your recipe.  If you are using a dried seasoning, sprinkle a little on a small bite of baked potato and then eat it to learn how it tastes.  If you decide to add more of a spice or herb, do it gradually in small increments as you cook.

The chart below provides you with some recommendations on which Herbs are used for which types of foods.  Experiment on your own by adding or substituting the herbs in your recipes to create a new flavor.

This is a great time of year to grow your own herbs.  Most familiar herbs are available at home and garden stores ready to plant in your garden or in a pot.  You can also grow them from seed and have a lovely variety of herbs to use in your cooking.  Additionally, there are important things that spices and herbs can do to help us with our health.  Using spices and herbs in your meal preparation can help you cut back on salt and sugar.

Reducing Salt – Use black pepper, garlic, curry, cumin, basil and ginger as savory flavor choices instead of salt.  Use powdered garlic and onion rather than the salt form.  When cooking pasta, skip the salt and add flavor with oregano, parsley, basil or an Italian blend.

Reducing Sugar – Use these spices which are naturally sweet to eliminate or reduce sugar:  Allspice, Anise, Cardamom, Cinnamon, Cloves, Ginger, Nutmeg.   Try out some new spices in your recipes – or try out some recipes that have spices that are new to you.  Enjoy!

Regina turned her health struggle into a positive business to support others!

My name is Regina Wieland. In April of 2010 Katherine shared my story of how I overcame the symptoms of Crohns Disease, Chronic Back Pain and Psoriasis by eating a plant based diet.  I now have another amazing testimony about the healing benefits of being a Vegan.

Early last year during my regular teeth cleaning, the dentist noticed what he called “shading” on my X -Ray.  After being sent to an oral surgeon and having many more x-rays and tests, they determined that the ”shading” was a large mass in the roof of my mouth.  They needed to do a biopsy find out what it was. At this point I had no idea how serious this was. When they admitted me to the hospital for my outpatient surgery they thought it was cancer.  What was to be a simple biopsy, turned into major surgery. They discovered I had Osteomyelitis (severe bone infection) in the roof of my mouth. It had eaten away all of the bone on one side, and two of my teeth were being held in only with tissue. After spending 5 days in the hospital, they sent me home with an IV port in my arm and I had to receive IV treatments of antibiotics 3 times a day for 6 weeks. I wasn’t able to work due to my compromised immune system.  As if this wasn’t hard enough to deal with, I was told that the bone would not grow back and I would have to have bone grafts to rebuild my mouth. I would also have to have two teeth pulled and replaced with false ones.

Throughout this recovery process I continued to start each day with my homemade fruit smoothies.           I throw in some frozen fruit, soy milk, orange juice, flaxseed and soy protein powder. The only thing we changed was adding a little extra protein powder.  I continued to maintain my normal Vegan way of life,    although I did contact Katherine after I got home from the hospital due to my concern about all the medication I had to take. She gave me great information about things I could add to my diet that would help cleanse by body after the medicine.

Once my mouth healed from the surgery, I had x-rays weekly. What the doctor noticed, was that the bone was starting to grow back! My weekly visits turned to monthly, and now after a year the bone has almost grown back completely.  I have never had to have another surgery nor have my teeth pulled. The doctor was amazed and believes that my recovery was due in large part to my plant based diet & those fruit smoothies.

Regina has started a business, called The Passionate Vegan, that offers personal chef services and to-go meals .  Please check out her website www.passionatevegan.com.  For a sneak peek of her delicious food, she’s shared her chocolate chip cookie recipe with us!