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Wednesday, September 26, 2012

Vegucated & Black Garbanzo Banzai Bean Bonanza

I recently viewed the documentary film "Vegucated" (more about the project here:  http://www.getvegucated.com/the-film/synopsis/) which features three average meat and cheese-loving Americans as they embark on a 6-week committment to a vegan diet.  I enjoyed the film and feel that it did a good job of covering the basic reasons a person would choose a vegan life-style, including a decent expose of factory farm cruelties.  I like the fact that the film (written and directed by Marisa Miller Wolfson) did not sugar coat the horrific acts of animal cruelty that factory farming has brought about and did have enough graphic photography to illustrate the point, but not so much that I would suffer a two-week depression following the viewing (I still haven't made it all the way through "Earthlings" yet---that stuff just really upsets me).  Exposure of animal farm practices were taken a step further by de-bunking some myths (and advertising implications) of 'free range' animals as well, and that was good to see.

The film features Dr. Joel Fuhrman, who conducts before and after tests on the three participants and also educates them on the nutritional benefits of a plant-based diet.

As the weeks go by, we are shown the day-to-day struggles with trying to maintain a vegan diet, and I think most people who have switched to this life-style or are trying to will recognize the hurdles and relate to the struggles.

I wish there had been a bit more about the actual food preparation and the variety of foods available and more time spent with the experts they interviewed (T. Colin Campbell for one), but it's a nicely done and inspirational film that ends with a great message:  that we all can make a difference, with each and every meal and food choice we make.

As a special feature, there is a 10 minute video of Dr. Fuhrman conducting a Q & A with two of the participants.  (I would have loved to see some other special features as well....maybe one with Dr. Campbell and also Howard Lyman who is featured on the film too---I always want more :-). 

Dr. Fuhrman lays the premises for this type of diet out plainly for Brian and Tesla and expertly fields the questions they have had leveled at them from non-vegans in their lives that don't understand the science behind such a seemingly radical shift.  (This Q & A session contains the one thing about the film that really bothered me....I found the one male participant, Brian, to be a bit of a smart-a#*, and I know he's trying to be funny, but found his attitude toward Dr. Fuhrman disrespectful.....still I applaud his efforts and think it is very brave to offer oneself up as an experiment for public viewing).

Some of Dr. Fuhrman's remarks:

The bottom line right now is that 51% of all Americans die of heart attacks or strokes.
Most Americans eat a diet that is 40% animal products and 50% processed foods.  That diet is particularly dangerous because they are missing not one or two nutrients, but LOTS of phytochemicals and anti-oxidants that are only found in fruits and veggies, nuts and beans.  Natural plants foods provide the full spectrum of nutrients that we need for maximizing our health.

All-in-all, it's a film worth viewing and one that may help you field questions and deflect attacks from others.  If you are already firmly on the plant-based food path, you probably will not learn alot of new information, but still, it is empowering to see others adopt this lifestyle and is always good to re-affirm one's committment.
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I had two interesting things cross my path recently.  I took some of my little grandaughter's outgrown clothing to an area resale shop and happened to be wearing one of my 'vegan' t-shirts.  The sales clerk that was helping me commented that she liked my shirt.  It took me a minute, but then I asked, are you vegetarian?  or vegan?  Turns out she is vegan!  (Insert happy dance here!).  I tried not to leap over the counter and attack her with hugs, but couldn't help but be sooo excited and we chatted briefly about how good we feel about our choices and vegan food in general.  I ended up giving her my blog address so if you are on here reading this, hello vegan-sister!  It just made my day meeting her.

The other thing that happened is the yin to all that yang.....a neighbor down the street had a heart attack and is having quadruple bypass surgery in a few days.  Now, I don't know how to put this delicately, but he has been living a lifestyle that has steered him directly into the path of this particular freight train.  He's very over-weight, doesn't walk from place to place out here (in the country, just walking to get the mail can be a bit of exercise since most of us live set back from the road), preferring to drive his ATV everywhere.  There are other factors in his life as well that predispose him for illness, but I thought it was very interesting that within just a few days, I would meet a trim, fit vegan and find out about this health scare with my neighbor.  He's the person that Dr. Fuhrman talks about in that 51% death statistic.  Of course I am wishing him well and perhaps this will be an opportunity for me to share some food options with him.  There, but for the grace of kale, go the rest of us!

Grand-daughter on 2-yr birthday, modeling some resale clothes (and snatching her uncle's cap)
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Black Garbanzo Bean Banzai Bonanza

(Note:  "Banzai" means 10,000 years---maybe if we eat enough beans & veggies we will have long life.  Plus, I thought it just sounded cool in the recipe title.)

Okay, so remember those black garbanzos I got at Whole Foods?  Well, I decided to cook some up and toss them in with various left-overs I had in the frig.  They are really pretty as they are cooking up....they have kind of a reddish cast to them in addition to the black.  I paired them with some rice, using short-grain brown rice (would be great with a blend of wild and mahogany rice too), and added in some corn, baby peas, left-over broccoli chopped up, cubed roasted butternut squash, (some slivered almonds would be nice on top too) and then I threw together a sauce to layer on top of it all.  The sauce is a variation on Dr. Esselstyn's mushroom gravy.  I chopped up about 5 onions and carmelized them in a frying pan with just enough water to keep from sticking.  Letting them brown pretty well adds more color and flavor to the sauce.  I added veg. stock, I don't measure but probably used at least two cups.  I mixed up a thickener (I used whole wheat flour, maybe 1/4 cup) whisking with some of the stock and about 1 T of soy sauce (would prefer tamari here) and added it gradually to the onion mix.  I tossed in some sliced mushrooms to cook while heating the sauce.  I added more liquid to get desired consistency and lightly seasoned.  (Sauce will thicken so it is better to add a bit more liquid than less).
Black Garbanzo Banzai Bean Bonanza

A layer of spinach could be added as well; another opportunity to add in some greens---the possibilities are endless.  Note:  I really wanted to have the rice as a bottom layer, then veggies and the sauce/gravy on top, but I used a casserole dish that was too shallow so it ended up being in two separate dishes and I heated in a 325 degree oven for about 15 minutes.  Paired with some raw carrots fresh from my garden it was a very nice meal.

As Dr. Fuhrman points out in the Vegucated documentary, virtually all protein and other nutrients consumed on the planet originates through plants.  An animal may eat another animal who ate the plants; but the source is the plant.  I love that, as vegans, we cut out the middle-guy, and get the direct source.



Sue, celebrating good health & eating my beans, in Ohio

Tuesday, September 25, 2012

Cool Beans and New Winner for my Giveaway

Beans....more than just the musical fruit, they are soooo good for us and I've come to worship them.  Okay, not really worship, but.....  I have reached the conclusion that I am much healthier and have significantly more energy available if I consume my beans daily.  I believe that it is the micro-nutrients supplied by beans that really makes the difference.  I am tempted to launch into an alphabet soup of the nutrients that are found in beans, but will leave that for other more organized bloggers.  Let's just put it like this:  they are good for us.

I am so fortunate to have a Whole Foods store within driving distance (about an hour away) and our store is currently in the midst of a major remodel.  Since I only go there maybe twice a month, it's been a bit of an adventure walking in and suddenly not knowing where things are.  This last visit I quickly noticed the new bulk section and the expansion of beans and other legumes to Whole Foods' already fairly impressive selection.  I couldn't help but try some new ones.  I did contain my legume enthusiasm though and made just four choices:





From left to right they are:  Christmas Lima Beans, Fava Beans, Appaloosa Beans and Black Garbanzos






  1. Here's a close up of the Christmas Limas and the Favas.

I'm always playing around with new ways to get beans into my diet, even resorting to tossing them in with my smoothies.  Recently, I made this dish....it's not quite a dip, and not quite a casserole....sort of a dip-sserole I guess.  What it is, is pretty darn good and I found non-vegans enjoyed it as well.


Cool Beans "Dip-sserole"



Layer in a dish in this order or as you prefer:

1 can vegetarian refried beans (or make your own--easy: blend cooked beans with veg broth adjusting amount of liquid for desired consistency)
Cooked short-grain brown rice (I used about a cup and a half for an 8 inch square dish)
Medium salsa (approx. 1 cup)
Cooked black beans (about 3/4 can)
Cooked corn  (approx one cup)
1 C of vegan sour cream (I made Lindsay Nixon's from Everyday Happy Herbivore)
Chopped tomatoes

You could easily adapt this recipe to make it more like the traditional 7 layer taco dip, by adding in a layer of chopped green onions and black olives, also you could add a layer of avocado blended with lemon juice.  I like the simple flavors my version had and it lended itself well as a dip and also was good spread in a wrap. (It's not bad with just a fork either!).


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New winner for my cookbook giveaway.  Valerie, I give up.  Can't find ya, girl, and these books are getting dusty, so I drew a new winner (I put your name in this time too, Todd).  New winner is:

Tom and Patti B.!  Congrats and please e-mail me with your shipping info so I can get these books sent off!  (sunnyhawklane@gmail.com)

Sue, eating cool beans, in Ohio

Tuesday, September 4, 2012

Give-away Winner and Cucumber Salsa

I hope you had an enjoyable Labor Day weekend.  My husband and I about worked ourselves into the ground in this Ohio humidity doing stall and paddock construction work.  Phew....good to get these projects done, but it really is quite a bit of work and being able to do the work made me even more grateful that my body is fueled on a plant-based diet.


We had our darling little granddaughter here for part of the weekend too and I enlisted her help in picking a winner for my 2nd Anniversary (or Vegan Birthday as one of my readers calls it....LOVE that!) giveaway.    And the winner is......




VALERIE!!!!

Congratulations, Valerie.  Be sure to e-mail me your shipping info (sunnyhawklane@gmail.com), so I can mail your books to you.

As you can see, my granddaughter really wanted ALL of the entries to win....as soon as she picked Valerie's name, she proceeded to pick everyone else.  She's a little fuzzy on that 'pick one' thing, but I like the way she thinks....everyone's a winner.

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Cucumber Salsa.

I am so lucky to have some people in my life that are truly wonderful.  Of course there is my immediate family, but I also have soul sisters that are always looking out for me and show me love in the most special ways.  One of them, Debbie, cuts out vegan articles in the newspaper, texts me when one of my favorite authors ends up in the hospital  (Richard Bach, recovering from what I can learn, author of Illusions which I highly recommend and many more), and generally has my back.  She recently told me about a cucumber salsa that she makes for her family ---- I had a chance to make it today and it is wonderful.  Here's Debbie's recipe:

2 -3 medium cucumbers, peeled, chopped (deseeding optional)
2 -3 medium tomatoes, chopped
1/2 C green pepper, choped
1 jalapeno, finely chopped
1 small onion, chopped
1 garlic clove, minced
2 T lime or lemon juice
1 t parsley
2 t cilantro
1/2 t dill
1/2 t salt

Combine ingredients and refrigerate for one hour before serving.

I used red pepper in place of the green and used a large onion---also extra lime juice.  I omitted the jalapeno but when I make this for my family, I will add that in since they enjoy the heat.




Cucumber salsa.


I think I will add in some mango next time also as its sweetness would go really nice with the other flavors.  This salsa screams freshness and summer and is a great way to use up some of those garden tomatoes.  I had about half a cup of black beans in the bottom of that pita and this was a wonderful topping for that.  The possibilities are endless.   Thanks, Debbie!  Love you!



Sue, working hard and eating fresh, in Ohio