LOW-FAT Chocolate-Covered Cherry Dream Dip

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Pretty, pretty, please with a cherry on top…

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DON’T judge this recipe until you try it for yourself!

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After seeing variation after variation of dessert-style dip recipes on Pinterest, I just couldn’t wait to get my hands on my food processor so I could create my very own version!

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Thankfully, selecting a unique flavor wasn’t all that difficult.

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See, as a little girl, I absolutely ADORED chocolate covered cherries. In fact, I loved them SO MUCH that my Dad would give me a big HUGE box of Godiva’s chocolate-covered cherries each Christmas. The fancy box of chocolates wrapped under the tree became a yearly tradition for us…as did the terrible belly aches following me eating half the box in one sitting!

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As I grew older however, and as I became more and more concerned about my health and my physique, I began to turn away from these sugary, not-so-healthy treats and have lived without that delicious combination ever since.

 

UNTIL NOW.

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Whatever you do…don’t be put off by the strange mix of ingredients. I promise the result is delicious!

 

Ingredients:

(makes enough to fill up a Ball Jelly Jar)

  • 1 cup chickpeas (garbanzo beans)
  • 3/4 cup dates (soaked in water for a couple of hours and drained– I like Dole and Sun-Maid because they are already so soft)
  • 1/2 cup organic,canned pumpkin (NOT the pumpkin pie mix– just plain old pureed pumpkin)
  • 2 tablespoons all-natural cherry preserves (make sure your jam uses fruit pectin instead of gelatin, or it will not be vegan! Also, strawberry or raspberry jam could work too, it just may not be as cherry-flavored)
  • 1 tablespoon unsweetened almond milk (or another non-dairy milk)
  • 2 teaspoons coconut oil (you COULD omit this to make it 100% fat-free…but I don’t think it has as nice of a consistency without it).
  • 1/2 cup blended oats (throw oats in a blender for a couple of seconds until it has a flour-like consistency)
  • 4-5 tablespoons all-natural cocoa powder (add ore or less depending upon how chocolaty you’d like it–I like it SUPER chocolaty :) )
  • 1 teaspoon pure almond extract (THIS is the secret ingredient that gives the dip its cherry flavor! Feel free to add more for a stronger “cherry” taste…but be warned…a little almond extract goes a long way so start with less and add more as you go)
  • 4 packets of stevia (or 1/4 c of another all-natural, dry sweetener–add more or less depending upon how sweet you’d like it).

 

Directions:

  • Add everything into a food processor and blend until VERY smooth.
  • Serve the dip immediately, or store it in a sealed container–I use a Ball Jelly Jar–in the fridge for up to 4-5 days (If serving after having been chilled in fridge for a while, I would suggest setting the dip out for 20 minutes or so and mixing it well before serving– I find the consistency to be a bit smoother this way).
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You can use this dessert dip as a dip for fruit, cookies, and crackers, or even as a spread for toast. Heck, it’s so yummy you could get away with just eating it like a mousse or a pudding. I bet it would even taste good layered between my Very Berry Vegan Pancakes…(NOW we’re talking!)

It’s healthy, it tastes delicious, and it’s quick and easy to make. I personally like to layer it on a rice cake or toast in the morning and chow down while I’m running to the bus. Sometimes I even add a few slices of banana on top for good measure ;)

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Not too crazy about cherries? You can easily swap out certain ingredients and make a few simple substitutions to change-up the flavor.

(official recipes/photos to come soon!)

  • Peppermint Patty Dip: Just swap out the jam and almond extract, and add some peppermint extract.
  • Double Trouble Chocolate Dip: Swap out the almond extract for vanilla extract, and add some extra cocoa and a swirl of chocolate sauce.
  • Peanut Butter Cup Dip: Swap out the almond extract and coconut oil, and add a couple of tablespoons of peanut butter.
  • Chocolate-Covered Banana Dip : Omit the jam and almond extract for vanilla extract, and swap out the pumpkin for a large, VERY ripe banana
  • Crazy Coconut Chocolate Dip: Swap out the almond extract for vanilla extract, and add a few tablespoons of unsweetened, shredded coconut
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The options are endless!

GO CRAZY.

 

 

Healthfully yours,

Ashley Michelle

 

 


Restaurant Review!

Life Alive: Urban Oasis and Organic Café

Dinner date at Life Alive!

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Last week I stumbled upon a restaurant SO UNBELIEVABLY AMAZING that I went back the next day to order the same exact meal all over again. I couldn’t stop thinking about how delicious it was!

 

The restaurant is called Life Alive, and it’s official…

I’ve definitely discovered my latest addiction.

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Now, the funny thing is, this is actually the first REAL vegan/vegetarian restaurant I have ever gone to. Crazy, right?? It’s especially crazy when you consider there are A TON of veggie-lovin’ restaurants around me (just one of the many perks of living near Cambridge), but I honestly haven’t had the chance to test many of them out ever since moving to the area a little over a year ago.

Call me crazy, but I just can’t seem to convince my omnivore friends or omnivore boyfriend to muster up the courage to eat vegetables for dinner! But honestly, I suppose I don’t really blame them for hesitating. If not done right, vegetarian and vegan dishes can easily come up short on flavor and presentation. Life Alive happens to be one of those veggie- friendly restaurants that WILL NOT disappoint in either of these areas. In fact, I’m certain it  CAN and WILL blow anyone’s taste buds out of the water…meat-lovers and veggie-lovers alike! Still need some extra convincing? It’s just as easy on the wallet as it is on the stomach :) .

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Life Alive’s Mission:

To Feed the Vitality of the World…one meal at a time.

Photo credit: www.lifealive.com

“We are here to renew your energy and connection to life by soulfully serving you the most fantastic, vibrant, organic, therapeutic, whole food you could ever imagine in an inspiring environment that honors local artisans, the community, and our global ecology.”– Life Alive

 

Life Alive strikes a unique balance between whole, “good-for-you” dishes and effortless, fast-food convenience. This idea is what strikes me as most important– the notion that in this crazy busy world…it IS POSSIBLE to make healthy choices and to fill up our bodies with nourishing food!  The ordering system actually works much like that at Panera Bread– meaning customers wait in line and order from the many menus displayed behind the counter. Once you place your order, you choose to sit either upstairs or downstairs (on some nights there is even live music playing downstairs) and you are given a number to display on your table. The wait staff then brings your meal right to your seat. The system is incredibly easy, however, picking what to eat is almost impossible! Everything  just looks TOO DARN GOOD. 

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This is how Life Alive breaks down their menu:

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  • Warm Meals: Different variations of veggies, greens, seeds, nuts, tofu, and sprouted legumes served over short-grain brown rice, quinoa, or a mixture of the two.
  • Cool Meals/Salads: Homemade hummus served atop mixed greens and variations of veggies, nuts, and fruit.
  • Warm and Cheesy Wraps: Variations of veggies, cheese, protein, and dark greens nestled in warm-tortilla wraps–these can be made with or without cheese and eggs depending upon your dietary preference. They also carry Daiya vegan cheese option.
  • Soups: Check to see what the soup of the day is :)
  • Sides: Garlic, carrots, celery, cucumber, peppitas, raisins, sunsprouts, sesame sticks, dried pineapple, dried cranberries, goji berries, apple slices, flax oil, hijiki, greens, broccoli, corn, dates, banana, beets, avocado, shredded cheddar, sun-dried tomato, tamari almonds, raw cashews, hard-boiled egg, brown rice, tofu, sprouted legumes, shiitake mushrooms, quinoa, Daiya vegan cheese, lemon-garlic chickpea hummus, red lentil hummus, winter squash hummus-seasonal.
  • Simple Snacks: Fun items like granola, peanut-butter and jelly wraps, celery and peanut butter (etc…).
  • Juices: Fresh pressed juices with ingredients like carrot, apple, cucumber, ginger, beet, kale, celery, lemon, wheatgrass, spirulina, honey, cayenne, garlic, apple cider vinegar, aloe, and maple syrup.
  • Smoothies: Life Alive offers an extensive variety of these thick, frozen, fruity, and creamy drinks which make for a great snack, dessert, or lighter meal (the organic chia-amond milk used is made in-house every day).
  • Simple Beverages: Organic teas, detoxifying lattes, hot chocolate, and wheatgrass shots.
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Looks pretty YUM, huh?

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The BEST part of all is that you can CUSTOMIZE your meal any way you’d like. You can even order any of the salads and bowls as a wrap, a “demi” (half-portion) or as is (in a large bowl). Now, anyone close to me knows I am the QUEEN of customization. Case in point, I’m kind of a waitress’ worst nightmare since I’m ever-changing the sides, sauces, dressings, and  toppings on my meals. Oops! But when my college roommate and I decided to get together for a dinner date, I knew she would appreciate this little gem (she also loves customizable meals!). Thank goodness she just moved to the city, because we ‘ve already started a list of vegetarian and vegan places to test out together :) .
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When we first walked into Life Alive, the first thing we noticed was the busy, upbeat atmosphere. It’s pretty awesome!  Life Alive is more like a “hip café” rather than your typical sit-down restaurant. Plants and paintings line the walls, decorative pillows sit along wall benches,  live music plays downstairs, and the decor is full of vibrant colors. Both of the times I’ve been there the line has been practically out the door (always a good sign!).
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After much deliberation, I finally decided on THIS salad.

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"The Explorer" Salad

Life Alive calls it “The Explorer,” and it’s a blend of high-protein red lentil hummus with sesame sticks, cucumbers, sun-dried tomatoes, sweet corn, spring greens, shredded carrots and beets served with honey wasabi vinaigrette. I also had a side of tofu added on top for some extra protein. Now, the dressing is on the side in this picture, (and I usually keep dressing on the side for healthy dipping) but it didn’t take long before I POURED this healthy dressing all over the greens. It was fantastic! (Note: I actually don’t think this dressing had any oil…but I’ll have to double-check next time I go to be 100% certain.)
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My roommate ordered Life Alive’s signature dish–a warm meal called “The Goddess.”

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"The Goddess" Warm Bowl

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It’s a mix of carrots,broccoli, beets, kale, and tofu served over short-grain brown rice and drizzled with their famous “Ginger Nama Shoyu Sauce.” Nama Shoyu Sauce is the only raw soy sauce available in the U.S. and it’s teaming with live-enzymes and healthy organisms like lactobacillus. It also has much less sodium than your typical soy sauce. Plus, it tastes GREAT.
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We also both decided to order a fresh juice called “Simply Alive” (you can see it in the cute little Ball jelly jars in the picture at the top of this post). The drink is a mix of lemon, spirulina, honey (omit if strict vegan), and pure water.
I ABSOLUTELY ADORED my salad, but the next time I go to Life Alive for dinner…I am definitely ordering “The Goddess” bowl. This warm meal was SO flavorful and yummy I kept wanting to snitch bite after bite right off of my roomie’s plate! Lucky for me, when we took half of our meals to go (the portions are huge!), she was nice enough to let me take some of her leftovers home so I could enjoy them for lunch the next day (in fact…the BOYFRIEND enjoyed them the next day too…and he couldn’t believe how amazing a VEGAN dinner could taste!).
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Not only is Life Alive a tasty place to get a healthy vegan/vegetarian meal, but it’s also a restaurant you can feel good about going to. It serves only healthy and nourishing food…a far cry from many of the restaurants out there today. So next time you’re in Cambridge, Lowell, or Salem Massachusetts, (they have three locations!) be sure to check them out.
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I promise you WON’T be disappointed! :)

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Healthfully yours,
Ashley Michelle
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Life Alive Website

Cambridge, MA
765 Massachusetts Avenue
617-354-5433
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Lowell, MA
194 Middle Street
978-453-1311
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Salem, MA
281 Essex Street
978-594-4644
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Chocolate-Coconut Truffle Cookies

BEST mistake I’ve ever made!

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These cookies were a BIG (delicious) MISTAKE.

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No, seriously.

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I made them by accident! :-o

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There. Now you know my secret!

Before I post a finished recipe on this blog, I typically go through a few unsuccessful cooking attempts and trial runs in the kitchen (a big thanks to the boyfriend for testing out some of the best and worst recipes ever created!). This is large in part because I like to keep the fat and sugar content down as much as I can without sacrificing taste. Plus, since all of my recipes are made from scratch and I tend to come up with many of them off the top of my head, a lot of recipe tweaking needs to happen first in order to get the consistency just right (and if you’ve done some vegan baking before, you know it can be especially tricky to get vegan dough and batter to rise correctly).

These healthy Chocolate-Coconut Truffle Cookies were one of those times when the un-tweaked recipe actually turned out BETTER than the one I was going for.

Originally, I set out to create a single-serving microwave chocolate cake (inspired by my One-Minute Chocolate Maple Banana Cake), but when the batter turned out to resemble cookie dough instead of cake batter, I decided to go with it.

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Thank GOODNESS I did :)

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Or I wouldn’t have ended up with these little gems!

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I swear, they’re just like brownie bites…but BETTER–and, they’re a fabulous dessert to bring to a cookout or summer party. I guarantee no one will EVER be able to guess they are VEGAN (or HEALTHY for that matter!).

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Dry Ingredients:

  • 1/2 cup whole grain flour (spelt, whole wheat, oat etc…)
  • 3 packets stevia
  • 1/2 teaspoon baking soda
  • 3 tablespoons all-natural cocoa powder
  • Optional: 2 tablespoons all-natural non-dairy chocolate chips (omit if you want these to be sugar-free)
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Wet Ingredients:
  • 2 tablespoons all-natural apple sauce
  • 1/4 cup plus 1 tablespoon of almond milk (or another non-dairy milk– soy, coconut etc…)
  • 2 teaspoons unrefined coconut oil
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Directions:
(Recipe makes about 20 cookies, but you may be able to get a few more out of it…I accidentally ate a lot of the batter–again. OOPS!)
  • Preheat the oven to 340º.
  • Mix all the dry ingredients in one bowl and set aside.
  • Melt the coconut oil in a bowl and add in the rest of the wet ingredients.
  • Add the dry ingredients into the wet ingredients and mix just until smooth (do not over-mix).
  • Spoon heaping teaspoons onto a cookie sheet sprayed with all-natural non-stick spray.
  • Bake for 10 minutes (they may look a little underdone, but this is okay).
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Once the little truffle cookies cool, feel free to gobble them up as is, OR, frost them with my Creamy Chocolate Glaze and add a sprinkle of some unsweetened coconut! If you want to go for sugar-free chocolate glaze, make my healthy chocolate bar recipe, but just don’t refrigerate the chocolate sauce–drizzle it allllllll over the cookies instead!
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Of course, I would definitely suggest bringing these along to your Memorial Day party.

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But, if you want to “accidentally” keep the whole tray for yourself…I promise I won’t tell ;)

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Healthfully yours,

Ashley Michelle

 


Oh So Sassy Strawberry Shortcake

Perfect for date night :)

Okay, so I know it’s only halfway through the work week…

but who says date-night is ONLY for the weekends?

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Tonight…BREAK THE RULES.

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Light a couple of candles, cue the romantic music, and grab a fork–because this decadent little recipe is BEST when shared. You now have permission to make Wednesday the sassiest night of the week. 

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Little black dress optional ;) .

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I don’t know about you, but I think strawberries make a pretty sexy addition to any dessert. They’re just sweet enough without being too saccharine, plus, they look  GREAT in red–and every girl already knows if you want to get noticed… you put on some red! Kind of sounds like a dating profile, huh?

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But seriously, what’s NOT to love about a food that pairs so well with champagne? After all, nothing’s better than a date night that includes strawberries and a little bubbly. I mean, there’s GOT to be a reason Victoria’s Secret created a body spray named after this very combination…am I right?

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Now, technically strawberry season doesn’t officially start until June, but when I walked into the grocery store yesterday and was greeted by a sign advertising  a “buy one get one free” special for containers of strawberries, I just couldn’t resist. They looked like shiny little boxes of rubies and to top it off they smelled incredible. Plus, who doesn’t love  a good deal?? Now what’s a girl to do with ALL THESE STRAWBERRIES?

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Immediately my mind began racing with ideas for strawberry-inspired recipes (don’t worry, I came up with a whole bunch of them to share with you in some of my future posts!). But finally, after much back and forth, I settled on one that would be pleasing to the eye, yet simple enough to make on a weeknight (It serves just 2!).

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And I was so due for a much-needed date night ;)

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But before we get to the recipe…I wanted to share some of the amazing health benefits of strawberries. Don’t be fooled by their dainty appearance–these pretty little berries pack a whole lot of punch!

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Health Benefits of Strawberries:

  • Boost immunity: Strawberries are high in vitamin C, which is a fast-acting antioxidant known to boost immunity. Just 1-cup of strawberries will give you 100% of your daily vitamin C requirement! It is important to obtain your daily vitamin C requirement from food, since humans are one of the only mammals who cannot produce it naturally.
  • Fight cancer: Given its high immunity properties, vitamin C can also help to fight cancer (first and foremost, a healthy body is always the best line of defense against any disease). In addition, strawberries also contain a phytochemical known as ellagic acid, which has the ability to suppress cancer cell growth. Strawberries also contain two powerful antioxidants, lutein and zeaxanthin, which work to neutralize free radicals that have a negative effect on cells.

**I’m sure you’ve heard the terms “free radicals” thrown around by the news and various health sources a lot lately, but you may not know exactly what they are. Free radicals are actually damaged, degenerated cells that, in an effort to repair and regenerate themselves, end up damaging and weakening the healthy cells around them. This can lead to cancer. This is why it’s important to fight those free radicals with proper nutrition!**

  • Fight aging: Along with its many health benefits already listed above, vitamin C is also crucial in the production of collagen, a known wrinkle preventer. Ellagic acid (also mentioned above) has also been known to prevent inflammation and collagen destruction after skin has been damaged by UV-B rays.
  • Protect your eyes: The antioxidants in strawberries may help prevent harmful cataracts, which can lead to blindness later in life. Our eyes need vitamin C to protect against free radicals from the sun’s harmful UV rays, otherwise the sun can damage our lens. Vitamin C also plays a vital role in strengthening the retina and cornea.
  • Fight cholesterol: You already know ellagic acid and flavonoids/phytochemicals work as anti-inflammatories, but they can also help counteract the effect of LDL (bad cholesterol). Studies have concluded that by incorporating strawberries into your diet, you can reduce harmful blood lipids and oxidative damage—two markers for heart disease and diabetes.
  • Regulate blood pressure: Strawberries are a great source of potassium, a heart-healthy nutrient that can help to regulate, and potentially lower, blood pressure by negating the effects of harmful sodium.
  • Reduce inflammation: Antioxidants and phytochemicals/flavonoids in strawberries may aid in reducing joint inflammation and arthritis. In a study, those who ate at least 16 strawberries a week have lower levels of C-reactive protein(CRP), which is a key indicator that inflammation is present in the body. Inflammation is a precursor to cancer.
  • Aid digestion- Strawberries are a good source of fiber, which is important for healthy digestion. Fiber can also help to fight type-2 diabetes due to its ability to slow the absorption of glucose into the bloodstream. This is why strawberries are healthy snack choice for diabetics.
  • Promote pre-natal health:  Strawberries are a good source of folate, the beneficial B-Vitaminrecommended for women who are pregnant or trying to get pregnant. Folate is important in the early stages of pregnancy as it aids in proper development of the baby’s spinal cord, brain, and skull. Folic acid, also found in strawberries, may help to prevent serious birth defects like spina bifida.
  • They keep your middle little!: Strawberries are  low-calorie, low-sugar, low-sodium, and fat-free! One and a half cups charts in at less than 100 calories. They are a perfect addition to any breakfast and serve as a great alternative to an unhealthy, sugar-filled 3:00 pm snack. What better excuse do you need to eat these tasty little guys?

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Oh yea…they also make a HECK of a dessert.

 

Dry Ingredients:

  • 1/2 cup of flour (spelt, whole-wheat, all-purpose, choose whatever “whole grain” kind you’d like)
  • 1/2 teaspoon baking soda
  • 4 packets of stevia (or 2 heaping tablespoons of another dry sweetener– feel free to adjust the sugar to your sweet tooth’s preference)

 

Wet Ingredients:

  • 6 tablespoons almond milk
  • 3 tablespoons apple sauce
  • 1 and 1/2 teaspoons of vanilla (The next time I make this I want to try adding a smidge under one teaspoon of almond extract instead of vanilla…the boyfriend isn’t crazy about desserts with a strong, almond-y taste, but I bet it will pair fabulously with the strawberries! Feel free to try it and let me know how it goes :) )
  • 1 teaspoon maple extract (you can replace this with vanilla extract or omit if using the almond extract)
  • 1 teaspoon Earth Balance buttery spread (you can add a couple extract teaspoons if you or your date prefer a buttery, more decadent taste– it will still be lower in fat. Just be sure to decrease the almond milk by a couple teaspoons).

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Directions:

  • Mix the dry ingredients in a bowl and set aside.
  • Mix all the wet ingredients in another bowl (make sure you melt the butter first).
  • Add the wet ingredients into the dry ingredients. Mix JUST until blended (try not to over-mix or your cake may not rise as well).
  • Lightly spray an individual casserole dish with all-natural cooking spray (I use this one, but you could always divide the batter into two tiny ramekins if you don’t have a mini casserole dish. You could probably even make them in a muffin tin! Just be sure to adjust the cooking time)
  •  Pour the batter into the casserole dish (be sure to spread the batter evenly–give the casserole dish a good tap on the counter to fill any empty spots)
  • Cook for 25 minutes (or until the top is light brown and begins to crack. The sides should also turn light brown and will begin to separate from the edges of the dish– every oven is a little different, and I find vegan cakes to be very sensitive to baking time/temperature, so you may need to keep checking on this one).
  • Let the cake cool. One cool enough to handle, slice it in half (across) so your cake resembles two slices of bread.
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 NOW for the fun part!

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  • Add a thick layer of strawberries, strawberry icing (see below), and Soyatoo vegan whipped cream in between the two shortcake slices, then do the same thing on top!
  • To make the strawberry icing: mix together 4 heaping tablespoons of organic, all-natural powdered sugar, 2 teaspoons of almond milk, and a couple teaspoons of all-natural strawberry jam. Then, drizzle it all over your cake! (Add more powder sugar if you want the icing thicker)
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And voila! Instant date night. 

Now, go pour some champagne.

I’ll cheers to that!

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Fabulously yours,

Ashley Michelle

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Sources:

Health Benefits of Strawberries

Wikipedia: Strawberries

Best Health Magazine

Why Cancer and Inflammation?

 


On-The-Run Oatmeal Cookie Breakfast Bites

I'm wayyyy better than a Munchkin!

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It’s  Monday…

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And you’re already running late.

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I bet you’re wishing you didn’t hit that snooze button THREE TIMES in a row right about now. 

On a day like today, I’d guess you’ve hardly had enough time to shower, never mind make a healthy breakfast. But that’s okay…I’ve SO got you covered :)

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Skip the drive-thru and grab a few of these On-The-Run Oatmeal Cookie Breakfast Bites on your way out the door instead.

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This easy recipe can be whipped up the night before and will stay fresh in an airtight container all week-long. Plus, it’s QUICK to make and HEALTHY to eat!

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Dry Ingredients:

  • 1 cup whole grain oats
  • 1/4 cup all-purpose whole-wheat flour (or spelt flour/another whole- wheat flour will work)
  • 2 teaspoons Truvia (or a little under 1/4 cup of sugar, or 4 packets of stevia)
  • 1/4 teaspoon salt
  • 2 teaspoons cinnamon (I LOVE cinnamon, so I often will add more than 2 tsp. Sometimes I add a sprinkle of nutmeg in as well– it’s totally up to you depending upon how spiced you want your cookie bites. I’d suggest lots of batter testing until it’s juuuust right ;) )
  • Heaping 1/3 cup raisins
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Wet Ingredients:
  • 1 very ripe banana, mashed
  • 1/4 cup apple sauce
  • 1 teaspoon pure vanilla extract
  • 1/2 teaspoon pure maple extract (or vanilla extract will do)
  • 1 heaping tablespoon of all-natural unsalted peanut butter (if you use salted peanut butter, reduce/omit salt above)

 

Directions:

(Recipe makes about 14 cookie bites– you could probably make a couple more but I ate some (okay A LOT) of the batter!)

  • Preheat oven to 350°.
  • Mix all the dry ingredients (minus the raisins) in a bowl.
  • Mash the ripe banana in another bowl until there are almost no lumps left.
  • Add the applesauce and the other wet ingredients (minus the peanut butter) to the mashed banana.
  • Mix the wet and dry ingredients together until well-combined.
  • Mix in the peanut butter and raisins.
  • Lightly spray a pan with natural non-stick cooking spray.
  • Drop small spoonfuls of the oatmeal mixture onto the cookie sheet, shaping them into little balls.
  • Bake for 15 minutes or until the bottoms start to lightly brown (they should look a little underdone, but will firm up once sitting for a bit).
  • OPTIONAL: add a little drizzle of creamy chocolate glaze for an extra touch of sweetness– or, omit the cocoa and you’ll have a sweet vanilla glaze instead!

 

Now, next time you’re on-the-run (or running late!), just grab a handful of these oatmeal breakfast bites when you’re in need of a little energy boost on the way out the door!

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Healthfully yours,

Ashley Michelle


Protein-Packed Confetti Quinoa

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Cheap and Easy…

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It’s only a good thing when you’re talking about DINNER! ;)

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If you happened to miss my post yesterday, I discussed the many sources of plant-based protein out there. Contrary to many people’s beliefs, there are actually plenty of protein sources available to those following a vegan or vegetarian diet. Two of my personal favorite sources of protein happen to be quinoa and edamame. Not only do these taste delicious, but they also have all 9 essential amino acids that the body can obtain from diet ALONE. This recipe below is a quick, easy, and cheap way to toss together a protein source that can be eaten on its own as a meal, added as a side dish, or thrown on top of salads.

It’s so colorful, doesn’t it remind you of confetti?!

The whole recipe makes a pretty big batch, which is great because you can whip it up on the weekend and keep it in the fridge all week long. It can be eaten both hot or chilled. My favorite happens to be the chilled version, but I’ll let you be the judge!

Now you have NO EXCUSES for not getting in your protein ;)

 

Ingredients:

  • 1 cup uncooked quinoa
  • 2 cups low-sodium vegetable stock (you can use water, but the vegetable stock gives the quinoa a ton of flavor. I use Trader Joe’s brand)
  • 1 cup canned/or frozen corn (thawed)
  • 1 cup shelled edamame (thawed)
  • 1 can all-natural, organic, diced tomatoes (preferably low-sodium)
  • 1/2 cup all-natural, organic tomato sauce (preferably low-sodium)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon ground black pepper
  • 1 tablespoon nutritional yeast (optional, but it definitely gives the quinoa a yummy and nutty/cheesy flavor)
  • Sprinkle of crushed red pepper (optional)
  • 1 whole avocado, diced (optional– but adds a source of healthy fat plus some extra protein)
Directions:
  • Heat the quinoa and vegetable stock in a pot on high until it comes to a full boil.
  • Reduce the quinoa to medium heat and cover 10-15 minutes until liquid evaporates. Fluff with a fork.
  • Transfer the quinoa to a large bowl (If making the “cold version,” cool quinoa for an hour in refrigerator and then follow the rest of the steps.  If making the warm version, continue with the rest of the steps now).
  • Add in the corn, edamame, can of tomatoes, and 1/2 cup of tomato sauce. Mix well.
  • Mix in the spices and nutritional yeast.
  • Gently fold in the ripe avocado (be careful not to mush it!).

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Pretty easy, huh?

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Healthfully yours,
Ashley Michelle

 

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But WHERE Do You Get Your Protein??

http://office.microsoft.com/en-us/images/results.aspx?qu=beans&ctt=1#ai:MP900442670|mt:0|

Credit: iStockphoto- Microsoft Partner

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Ah. The age-old question for vegetarians and vegans alike.

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If I had a dollar for every time someone asked me “aren’t you afraid you aren’t getting enough protein?” when I tell them I’m vegan, well, I’d have a pair of these Louboutins in my closet ;) .

 

I suppose the protein question  isn’t completely unfounded –after all, our bodies DO require protein in order to maintain/build muscle mass, regenerate/repair cells,  keep our immune systems strong, and prevent fatigue. The problem is, many people automatically assume vegans and vegetarians don’t have many or enough options for protein sources, and therefore we must struggle to get enough of it in our diets.

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Well, I’m here to tell you DON’T WORRY!

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There are plenty of ways to consume a perfectly healthy amount of protein while following a plant-based diet.

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According to the Centers for Disease Control and Prevention, the average man needs 56 grams of protein a day and the average woman needs 46 grams. Protein is certainly an integral part of our diets (as are fats, carbohydrates, and fruits/veggies), but I believe it is wise to keep in mind that these numbers are very flexible. Some people may require more or less protein than average. Because every body is extraordinarily different, everyone’s needs will naturally vary depending upon factors like height, weight, age, and level of activity– not to mention, if you are pregnant or breastfeeding. If you like visuals, I found an interesting chart here that gives a pretty cool little breakdown of average protein needs by body weight and activity level. As you can see, it’s pretty wide-ranging!

 

The reason most people may worry about vegans/vegetarians not getting enough protein is because not all plant-based protein is considered to be a complete protein. If one or two amino acids are missing from a protein source, it is considered to be an incomplete protein. In order to gain status as a complete protein, a food must contain all 9 essential amino acids that the body cannot generate.  Amino acids are essentially the “building blocks” of protein in that they join together to create a protein source your body can then use. There are 20 different amino acids in total, 11 of which the human body can make on its own. Therefore, it is “essential” the other 9  come from our diet.

 

Many vegan proteins contain some of the amino acids, but not all. These are considered incomplete proteins. Protein sources that contain all 9 essential amino acids are considered high quality or complete proteins. These essential amino acids are most commonly found in meat and animal products.  However, those following a plant-based diet need not worry about consuming complete protein at every meal. Your body is smart! It can combine amino acids (whether complete or incomplete) to get the proper protein it needs as long as the different types of proteins are eaten in the same day. In the past, it was believed that complementary proteins (two incomplete proteins that, when combined, provide all 9 essential amino acids) had to be eaten at the same time.

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Reminder: As always, I encourage you to consult your own nutritionist or doctor to find out your exact protein needs if protein intake is a concern of yours. There is a lot of conflicting information out there, so I’ll always urge you to do your own research and choose what is best for you. Plus, research provides a great opportunity to learn something new   :)

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Below you’ll find my list of some popular vegan protein sources and average grams of protein in each serving. If you’re bored with your typical protein routine, perhaps this list will help you to get creative with your next meal! And PLEASE don’t be discouraged by some of these items. They may sound strange…but everything on this list easily accessible and can be found at Trader Joe’s, Whole Food’s and/or in the natural sections of most large grocery store chains. I’ll also be posting a protein-packed, budget-friendly recipe in my next post to get you started.

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Vegan Protein Sources:

(**= Has all 9 essential amino acids)

  • Tempeh: 1/2 cup = 20 grams
  • Seitan: 4 oz. = 26 grams (Weird name right? If you haven’t heard of this one…read about it here)
  • Tofu: 4 oz. = 8 grams
  • Hummus: 2 tablespoon = 2 grams (depending on brand)
  • Quinoa: 1/2 cup cooked= 10 grams ** 
  • Soy Milk: 1 cup = 7 grams **
  •  Lentils: (legumes): 1/2 cup= 9 grams
  • Edamame: 1/2 cup = 8 grams **
  • Beans: (red,white, black, garbanzo, kidney etc…): 1/2 cup = 7-8 grams
  • Soybeans: 1/2 cup = 10 grams **
  • Spinach: 1 cup (cooked) = 5 grams
  • Peas: 1 cup= 9 grams
  • Broccoli: 1 cup (cooked) = 5 grams
  • Sprouted Grain Bread: 2 slices = 8 grams (Ezekiel 4:9 bread is an example of sprouted bread)
  • Brown Rice: 1 cup = 5 grams
  • Buckwheat noodles: 1/2 cup= 14-16 grams **
  • Nutritional Yeast: 2 tablespoons = 8 grams ** (This also has all 9 essential amino acids! I’ll be writing more about this great product in a future post! But you can read about it first, here).
  • Hemp Protein Powder: 2 rounded tablespoons = 6 grams (Hemp Protein)
  • Pea Protein Powder: 2 rounded tablespoons = 28 grams (Pea Protein)
  • Brown Rice Protein Powder:  2 rounded tablespoons: 15 grams (Brown Rice Protein)
  • Soy Protein Powder: 2 rounded tablespoons = 23 grams (Soy Protein)
  • Peanut butter: 2 tablespoons = 8 grams
  • Almond Butter: 2 tablespoons= 8 grams
  • Peanuts: 1 ounce = 6.5 grams
  • Pistachios: 1 ounce = 5.8 grams
  • Almonds: 1 ounce= 6 grams
  • Soy nuts: 1/4 cup = 12 grams (and ONLY 6 grams of fat!)
  • Chia Seeds: 2 tablespoons= 5 grams (GREAT addition to any diet. Read about their many benefits here)
  • Flax seeds: 2 tablespoons= 4 grams
  • Sesame seeds: 1 ounce= 6.5
  • Pumpkin seeds: 1 ounce = 5 grams

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Now I don’t know about you…but I think this list set you up for pretty decent argument the next time someone says you CAN’T get enough protein following a plant-based diet!

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Healthfully yours,

Ashley Michelle

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Sources:

Livestrong: Hemp vs. Pea Protein

Livestrong: Plant Protein

Livestrong: Is Edamame Good for you?

Livestrong: How much protein do women need?

Soy: A Complete Protein

FitSugar:Protein Chart

CDC.gov

Tofu as an alternative to meat

Vegetarian Proteins

Vegetarian Protein

Saavy Vegetarian


Healthy Chocolate Bars

Only 3 ingredients!

Nope. That is NOT a typo.

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The words ‘chocolate’ and ‘healthy’ really do belong in the same sentence.

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You’re welcome, world.

Over the past few months, I’ve noticed variations of this recipe popping up all over the vegan/vegetarian blogosphere, so I knew it HAD to be good.

This chocolate is healthier than your typical chocolate because the recipe doesn’t call for regular cane sugar and uses stevia instead, so it’s sugar-free! It also uses a healthy fat, virgin coconut oil, which has become increasingly popular now that those in the health and fitness world are touting its benefits.

The latest research on coconut oil shows it has the ability to lower overall cholesterol, LDL (“bad” cholesterol), lipoprotein(a), and triglyceride levels while raising HDL (“good” cholesterol). This research is rather interesting because coconut oil used to be considered bad for you because of  its high saturated fat content (coconut oil is 92% saturated fat and butter is roughly 64%). Much of this fat, however, comes from medium-chain triglycerides which are metabolized very quickly by the liver and are less likely to be stored as fat (longer chain triglycerides take a longer time to be digested by the body, and have a better chance of being absorbed as fat). And, while much of this is still undergoing research, some tests have shown that adding coconut oil to your diet can actually increase fat-burning, decrease belly fat, and may have the ability to raise your metabolic rate if consumed regularly. Coconut oil is also said to benefit digestion and has anti-fungal properties.

Pretty cool, huh?

(Please note: research is still new and limited when it comes to human studies, so I always urge and welcome you to do your own research as well. You don’t just have to take my word for it! But, I have done LOTS of research and I am a lover of coconut oil!)

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Now, back to the chocolate-making!

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When I got home from the gym last night I was feeling WAY too tired to get creative in the kitchen. So, I decided it was the perfect time to test this fun and easy recipe out.

As you can see from the picture at the top of the page, the prep is pretty simple.

All you need is:

  • 1/2 cup of raw cocoa powder
  • 4 tablespoons of virgin coconut oil (melted)
  • 2 teaspoons powder stevia (Feel free to add more or less depending upon how bitter/sweet you like your chocolate–and although I have not tried it myself, I’m sure you can use another powder sweetener, but it won’t be sugar-free. Also, keep in mind, if you use a liquid sweetener the chocolate will not harden as well…but who doesn’t love fudge!)
  • Optional: add in some dried fruit, peppermint extract, coconut…GO CRAZY!

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Next, you have just ONE step!

Mix all the ingredients together!

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Then, pour the chocolate sauce it into a tupperware container (thinly coated with a natural cooking spray so your chocolate doesn’t stick) and leave it in the freezer until hardened.

Once completely set, pop out the chocolate and eat it whole, like a chocolate bar, or break it up into little pieces to make chocolate chips! :)

Easy as pie! Or chocolate that is…

Actually, making these chocolate bars was such a quick and simple process (it took me three minutes!) I wondered if I should even bother to make it a post at all, because there’s not much else to say…

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Oh wait…there is one more thing to say.

YUM :)

 

Healthfully yours,

Ashley Michelle

 

Sources:

CNN

Livestrong

Dr. Oz

Livestrong 

 

 


Very Berry Vegan Pancakes

Happy Mother’s Day to all you FABULOUS Moms out there!

Good morning :)

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Now, go beg your kids to make you THESE.

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Immediately.

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And if you ARE the kid, it’s time to get cooking… you’ll be Mom’s favorite after she takes JUST ONE BITE :)

This breakfast delight is quick, easy, and healthier than your typical pancake, so you really have no excuse NOT to make them. And the best part is, they sound pretty darn fancy, so it will seem as though you spent all morning preparing this tasty little spread.

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Recipe:

(Makes 3 large pancakes)

Dry Ingredients:

  • 2/3 cup of spelt flour (or any whole wheat flour– you can read why I like spelt here)
  • 1/4 cup of whole grain oats
  • 1 plus 1/3 teaspoon of baking powder
  • 1 heaping teaspoon of cinnamon
  • 1/4 heaping teaspoon of nutmeg
  • a little under 1/4 teaspoon of salt
  • 2 packets of Stevia (or 1 teaspoon of another type of all-natural granulated sugar)

Wet Ingredients:

  • 1 teaspoon of all-natural maple flavor (I’m sure all-natural vanilla or almond extract would taste amazing too!)
  • 2/3 cup of unsweetened almond milk (or another non-dairy milk)
  • 1 plus 1/2 tablespoon of melted coconut oil (You can use another all natural oil, or melted non-dairy buttery spread,  but I think the coconut gives the cakes a distinctly delicious flavor. You could also substitute applesauce for the oil and make these fat-free, but they WILL be a little chewier and less fluffier than normal. I personally prefer either way, but if you are not used to fat-free baking, I’d keep the oil in.)
  •  1 cup of mixed berries (I like the Trader Joe’s Very Cherry Blend– cherries, blackberries, raspberries AND blueberries!)
  • Optional: Top with a drizzle of all-natural maple syrup (I personally think the berries and maple extract give these enough flavor and gooeyness without the syrup, but feel free to add it if you’d like.)
Please Note: The batter will be much thicker than your typical non-vegan pancake batter

 

Directions:

  • Mix the dry ingredients in a bowl and then add in the wet ingredients (minus the berries).
  • **Be sure to add the berries LAST and DO NOT OVER-MIX, unless you want purple pancakes!** (Which actually, now that I think about it, could be quite pretty!)
  • Lightly spray a pan with all-natural non-stick spray and set the stove at medium heat.
  • Spoon 1/3 of the batter into the pan, flattening and molding it into a thick “pancake” shape.
  • Flip after 2 minutes (depending on the strength of your stove you may need to cook a bit longer–but keep checking so you don’t burn your pancake!)
  • Repeat 2 more times with the rest of the batter.
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Now go serve Mom breakfast in bed :)

 

Healthfully Yours,

Ashley Michelle

 

P.S.– As you all know by now, my non-vegan boyfriend has unsuspectingly become my official taste-tester (tough life, I know). So, just to prove these babies were omnivore/vegetarian friendly, I decided to use his new title to my advantage and conduct a little taste-testing experiment (Muahaha!). Before I hit the gym this morning, when the boyfriend was still sleeping, I cooked up a plate of Very Berry Vegan Pancakes and left them on the counter. Wouldn’t you know, when I came home, the pancakes were magically gone. Hmmm…I wonder where they went…

 


A Vegan Girl in an Omnivore World

Before I made the big decision to change my life, I had been toying with taking the plunge for quite a while.

http://office.microsoft.com/en-us/images/MP900438794.aspx

"Produce falling into wooden bowl" provided by Microsoft Office Images (Fotolia)

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No, I’m NOT talking about marriage.

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I’m talking about going V-E-G-A-N.

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The ironic thing is, going vegan hasn’t been as difficult as I thought it would be in terms what food I can and cannot eat. The real challenge has been learning how to handle friends, family, and co-workers who don’t understand the path I’ve chosen to take.

But first…a little background about how I got here in the first place.

I tried to proclaim myself a vegetarian when I was in the 5th grade, and while I’m not sure what exactly prompted this declaration, I suppose deep down I must have had some sort of awareness that eating animals wasn’t for me.

Unfortunately, when you live with a family of meat eaters, and you’re  just shy of 11 years old, you don’t have much of a say about what’s for dinner. From my family’s perspective, I was being “picky” and “high-maintenance,” and I’m certain they wished I could have just eaten a hot dog for dinner like every other normal kid my age.

Out of sheer trepidation that my aversion to meat would forever label me as a “problem” for others, I ended up spending the rest of my adolescence avoiding meat (when I could), fearing restaurant outings, and forcing food down in social situations where I had no other choice (such as family parties, dinner with the boyfriend’s parents, work events). I was so worried about pleasing others, and I was so afraid of making them uncomfortable, that I resorted to making myself more uncomfortable instead.

It wasn’t until I got to college that I realized how crazy my anxiety over food was. Why on Earth was I sacrificing my beliefs out of fear that I would offend someone else?

It was during my college years that I finally had the opportunity to live how I wanted to, do my own research and truly learn the healthy ways to live a vegetarian lifestyle without judgment.

I started to become more aware of my overall health, and I began looking at what the food I consumed was made up of. I worked to replace all that processed and supposedly “healthy” food with natural, clean, whole foods full of real ingredients that would benefit my body inside and out. Immediately, I started to feel amazing when I made the switch to real foods and vegetarian fare. I was full of energy, my skin cleared up, and I was sleeping better than ever. And wouldn’t you know, by the time I graduated, my family was a little bit better (not perfect) about accepting my choices.

Yet even though I was feeling more confident about my lifestyle, something was still nagging me inside. It was then that I  knew I was ready to take on my next challenge and transition to a 100% vegan lifestyle.

If I thought the backlash against my food choices was long over, boy was I wrong!

Immediately, the term “vegan” was met with an unenthusiastic response. At holidays, my family looked at me as though I was being “rude” or a “food snob.” At dinner with some girlfriends, they acted as if my motivation was to be ”diet trendy” or “one-up” them and that eating habits were a secret way to personally attack theirs. The most difficult place to be a vegan, however, is at work.

It seems as though we celebrate a birthday every other day in my office. This means there is an abundance of cakes and cookies and afternoon treats around every corner (NONE of which are vegan). I’ve always dreaded these celebrations in the past, but I’ve come to dread these celebrations even more because of the food guilt I face and the pressure I feel from others to take part in the desserts. While I love my colleagues and always attend these get-togethers with a birthday card in hand, a smile on my face, and often a healthier goodie in tow, it never seems to be enough no matter how many times I politely turn down the various sweets, and delicately explain I am vegan.

Someone is always pleading “Oh c’mon, just one bite! It’s soooo good!” Oftentimes it is a person of higher authority doing the begging. Other times, I am met with blank stares, silence, or passive aggressive comments as soon as I bring this detail up. I suddenly find myself feeling out of place without a fork in my hand and cake in my mouth at these gatherings.  It’s quite an uncomfortable situation. Unless I am stuffing my face with an artificial, sugar-laden, non-vegan desserts, I simply don’t feel as though I belong.

In social situations such as this, I am torn because I never wish to offend anyone, especially my superiors, but I do wish to stay true to my beliefs and decisions about my body and health. It’s unfortunate for anyone to be put in a position where they feel as though they must choose one principle over the other.  I find it impossible to understand how and why so many people seem to take it personally when a person has a lifestyle preference different from their own. Whether it be choosing to go vegan, trying to lose weight, or practicing Buddhism, it seems that there will always be someone, somewhere, trying to bash your efforts. Sometimes I get so frustrated inside and I wish I could yell “you don’t see me stuffing tofu down your throat do you! Don’t try to force something I don’t want down mine!” But alas, I refrain. I won’t stoop to their inconsiderate level, and besides…I couldn’t give my fellow vegans a bad name!

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Another difficult part of my journey has been following a vegan lifestyle while living with an omnivore boyfriend.

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My boyfriend and I met in college and moved in together a year ago. While he has been supportive and always knew I was a healthy eater who teetered between being a vegetarian and a vegan, I don’t think he expected my choices to ever affect his life in any way. The truth is, when you’re a meat-loving guy living with a veggie-loving vegan girlfriend, things can get a little tricky.

For instance, grocery shopping and cooking are not duel tasks. When he and I first moved in together, I had visions of us going to farmer’s markets on Sunday mornings and spending the rest of the day cooking organic fare for dinner. This is NOT our reality! Instead, on Sunday afternoon, we go our separate ways. The boyfriend heads to Market Basket to stock up on a good bargain and stops at local butcher shop to pick up meat for the week. I, on the other hand, head to Trader Joe’s and Whole Foods (when my paycheck can handle it) to pick up items like nutritional yeast, spirulina powder, organic produce, nori and tofu.

When we finally do meet up back at home, it’s time to the kitchen dance!

Our kitchen is rather tiny, so two people cooking at once is a nightmare. Instead we attempt to coordinate who needs to use the stove/counter space first and then we take turns so that we can both sit down together at the same time and enjoy a nice romantic meal (even though the meals are different!). We aim to do this every weekend since our schedules are so hectic during the week and we rarely get to sit down and eat together then.

Not everything always works out so nicely though. Being so different definitely has its drawbacks.  For example, going out to dinner can be a hassle. My boyfriend may want to go to the nearest burger place or BBQ joint but they may not have many, if any, vegan-friendly options. I don’t want my diet to deprive him in any way, so I often try to accommodate him when I can by looking at the menu and creating a meal from various side dishes or salads at these restaurants. Sometimes, however, it’s just exhausting always planning ahead. I think I will try to get him to check out a vegan restaurant in the future instead of feeling bad about asking him to try something different and new.

The same thing happens when I go out or away with friends. When we go on weekend trips, normally, everyone pitches in and buys food for the whole weekend in bulk from Costco’s or BJ’s, but I usually end up trying to buy my own stash of food to hold me over. I don’t mind doing it, but the jokes and jabs about being high maintenance make me feel like the oddball and ruins the mood a bit, for me anyways.

Lately, however, I’ve been aiming to overcome some of these obstacles with friends and co-workers by bringing vegan food that tastes more “mainstream” to events. I’ll just quietly place it down with all the other food on the table and wouldn’t you know, when you don’t draw attention to it and introduce something as healthy or vegan…people often will eat it and often even notice what it is until they ask who made the fabulous dish!

I didn’t choose to take the plunge and become vegan because it’s becoming popular in Hollywood, or because I have friends doing the same thing…in fact, I don’t know ANYONE in my circle of friends and family who is vegan. I chose this path because it makes me feel happy and healthy…inside and out! Isn’t that what life is all about? After all, why should I care if I am “singled out” for being different as long as I’m proud to be who I am? (Cue the snaps please!)

The most important thing for me to do now, and this is possibly the biggest mistake I have made in the past, is to have a little more confidence in the healthy lifestyle I’ve chosen.   I find there is a fine line between educating others in your health-related choices and flaunting them, so I must attempt to do this without seeming as though I am preaching about my eating habits to others.

My boyfriend may support my choices, even though he still thinks I am a little weird from time to time, and my family may never fully understand where I am coming from (although my Mom has been tinkering with a clean diet recently…maybe her next step is vegetarian!), but what I now know is that I should spend less time worrying about what others think, and spend more time trying to get them on my good side with my fabulous, vegan, cooking skills!

It is possible to be a vegan in a world of omnivores, and my goal is to prove it. I don’t like being judged for how I live my life, and I’ve promised myself I won’t do this to others.  You never know, maybe if I don’t push the vegan lifestyle…they’ll eventually test the waters on their own!

 

Healthfully yours,

Ashley Michelle

 

This post was originally published on the True Food Movement’s websiteyou can check it out here!