Saturday, February 28, 2015

GMO - Do You Know What You Are Eating?



I’ve been hearing a lot about GMOs and seeing labels on products saying “NON GMO PROJECT”.  I’m sure I’m not the only one wondering what a GMO is so I gathered information from many of the top sources and put it all in one location just for you!

Sooo…
What is GMO? 
What do we need to know?
Should we like it or hate it?
Are GMOs the answer to world hunger or is it causing a greater issue?

What is a GMO?
GMOs or Genetically Modified Organisms and have been around for centuries, yet, many of us are just beginning to see and hear the words GMO.   Organizations are starting to form to help make people aware of GMOs and inform us what foods contain and do not contain GMOs. 

GMOs allow us to genetically enhance (GE) organisms by selectively breeding, mutate, delete, or add genetic material to another organism to achieve the desired result.  Organisms include plants, animals, bacteria, fungi, and viruses.  The organism’s genetic material is artificially manipulated through GE by copying the genes of one organism and inserting the genes into another organism.  This is how we are able to create unique blends of organisms.  We genetically engineer organisms because we want what cannot not occur in nature or through traditional crossbreeding methods.

It is estimated that 70% of processed foods in America contain at least one GM ingredient.

GMOs fall into one of two categories:
Cisgenic modification is similar to what occurs in nature.  This GMO swaps genes among closely related, sexually compatible organisms but with far greater precision.
Transgenic modification mixes and matches genes from radically divergent species.

Medicinal products such as insulin, blood factor VIII and human growth hormone were formerly produced from humans and animals and some carried a slight risk of transmitting disease. Now, with GM technology, pure and safe equivalents can be produced.

This may sound like an answer to world hunger and many other issues the world faces.  But is it logical to use this as an option if evidence proves that it hurts us in the long run?

The biotech industry promises that GMOs offer increased yield, drought tolerance, enhanced nutrition, and other benefits, which have all been proven to be false.  Much research and evidence has proven GMOs to cause health problems, environmental damage and violation of farmers’ and consumers’ rights.


EXAMPLES OF GMOs
-Sweeter corn and tomatoes
-Delay of ripening until after picking
-Fruits and vegetables that produce their own pesticides and are resistant to herbicide
-Virus resistant foods
-Increase foods nutrition content
-Extended shelf life
-Purebred dogs at the park
-Your neighbor's prize rosebush
-Dogs bred to be more docile pets
-Beefier cattle
-Larger turkey for Thanksgiving dinner

Almost all of the corn, soybeans, and cotton grown in America is genetically modified.  In the near future we may see salmon that is genetically modified to grow faster, resist disease, and able to tolerate various temperatures, which will allow them to grow larger.  

LABELING
Wanting to know what we are putting into our bodies, people have protested to require companies to label products or seeds containing GMOs.
The food industry, companies that genetically engineer seeds and the FDA (Food and Drug Administration) have fought against labeling laws because they say GMOs are safe and labels are misleading.

Vermont is the first state to require labeling of GMOs. Connecticut and Maine recently passed laws that would require food manufacturers to reveal GE ingredients on product packaging, but those laws won't go into effect until other states adopt similar regulations.  Sixty four countries are currently labeling GE foods.  This includes the European Union and China.

The same companies that fight GMO labeling in America, label GMOs in the foods they sell overseas. We do this for other countries, yet America has spent over $100M to keep Americans from knowing what's in our food.
  
Biotech companies and the food industry say that such labeling would be expensive and pointless because GE foods are safe.  Others say that labeling such products is extremely cheap, costing producers approximately one penny per day.  Producers change their labels all of the time and don't increase the costs to their customers.  

There was a time when foods did not have nutrition labels and now many of us use this information every day. Knowing GMOs are in our food will make as much of a difference as knowing the nutrition in our food.  Many people may even want to eat GM foods.  Once people know what is in their food, they can then make the choice to avoid GMOs or not.  The long-term impacts of GMOs are unknown, and once released into the environment these organisms cannot be recalled.  There must be a reason the food industry is so against labeling GMO products!

WHAT YOU NEED TO KNOW
More than 80% of all GMOs grown in the world are engineered for herbicide tolerance.  This has caused the use of toxic herbicides like Roundup to increase 15x’s since GMOs were introduced.  Between 1996 and 2008, US farmers sprayed an extra 383 million pounds of herbicide on GMO crops.  GMO crops are also responsible for “super weeds” and “super bugs” which can only be killed with even more toxic poisons.  Some crops are even genetically engineered to be immune to herbicide so that farmers can destroy weeds without killing their cash crops.

GMOs cross-pollinate and their seeds can travel and because of this, it is impossible to fully clean up the contaminated gene pool. We must think about our children and grandchildren because the potential impact of this will impact the health of future generations.

THE ENVIRONMENT
GMOs harm birds, insects, amphibians, marine ecosystems, and soil organisms. They reduce bio-diversity, pollute water resources, and are unsustainable.  Roundup herbicide has been shown to cause birth defects in amphibians, embryonic deaths and endocrine disruptions, and organ damage in animals even at very low doses. It must be doing the same to us if it is doing this to animals! 

GMO pollution will outlast the effects of global warming and nuclear waste.  We must learn more about the potential long-term impacts of genetically modified plants on the environment before mass-producing them.

ARE GMOs SAFE?
Many developed nations do not consider GMOs to be safe.  More than 60 countries have restrictions or bans against the production and sale of GMOs. America does not ban or restrict GMOs because our government has approved GMOs based on studies conducted by the same corporations that created them and profit from their sale. 

The very process of creating a GM plant can result in new toxins, allergens, carcinogens, and nutritional deficiencies.  The protein products of introduced genes may be toxic or allergenic to certain individuals who suffer from allergies to various foods such as, nuts, wheat, eggs, or dairy products. 

The FDA says the foods they have evaluated to this point have not been any more likely to cause an allergic or toxic reaction than foods from traditionally bred plants.
Yet, the FDA is not required to approve genetically engineered crops for consumption.

In the medical industry, the American Academy of Environmental Medicine (AAEM) asks doctors to prescribe GMO free diets. Animal studies show organ damage, gastrointestinal and immune system disorders, accelerated aging, and infertility. Human studies show that GM foods leave material behind, which cause long-term problems.

Here are some of the health problems arose after 1996:
-The percentage of Americans with three or more chronic illnesses jumped from 7% to 13% in just 9 years.
-Food allergies skyrocketed.
-Disorders such as autism, reproductive disorders, digestive problems, and others are on the rise.

Independent scientists are proving that industry-funded research is designed to avoid finding problems, and how findings are distorted or denied.

Scientists who discover problems with GMOs have suffered greatly for releasing negative findings.  Such scientists have been fired, threatened, or denied funding. The media has attempted to expose such issues but they are often censored.

ORGANIC FOODS
In the 1990s, the USDA organic standards prohibited any GM ingredients.  Though, this does not include GE foods.  Therefore, purchasing organic foods is the safest bet if foods are not labeled as being a GMO food.

Nongmoproject.org
Takepart.com
Hse.gov.uk
Responsibletechnology.org
Labelgmos.org 
Learn.genetics.utah.edu
Gizmodo.com
Huffingtonpost.com
Motherjones.com

Wednesday, February 25, 2015

Vegan Macaroons


These macaroons are the perfect quick and easy dessert!

Macaroon Ingredients

-1 cup shredded coconut, unsweetened
-1 Tablespoons coconut flour
-1/2 coconut milk
-3 Tablespoons agave
-1/4 teaspoon vanilla
-A pinch of salt

Chocolate Drizzle Ingredients

-1/4 cup vegan chocolate chips
-1 teaspoon coconut oil

Macaroon Directions:

Preheat the oven to 350 degrees F.
Line a baking sheet with foil and spray with non-stick spray or grease with coconut oil.
Mix all ingredients in a bowl.
The mixture will be a little watery so you can microwave it for 2 minutes in a microwave safe bowl or cook it on the stove until mixture is less runny and easier to shape into balls.  Using a spoon or ice cream scoop, scoop small balls.
Cook for 15 - 17 minutes or until macaroons are slightly toasted.

While macaroons are cooking, make the chocolate drizzle. 

Chocolate Drizzle Directions:

In a small microwave safe bowl, mix the chocolate chips and coconut oil and microwave 30 minutes at a time until completely melted.  Stir chocolate in between so that the chocolate doesn't overcook.
Alternative: 
In a small pot, mix the chocolate chips and coconut oil and cook on low heat, stirring constantly until melted. Be careful not to burn the chocolate.

Place the chocolate in a plastic bag and cut a hole in one corner.

When macaroons are done cooking and cooled, drizzle the chocolate over the macaroons.

Enjoy!


Monday, February 23, 2015

Vegan Cauliflower Crust Pizza


 Crust Ingredients:

-1 large cauliflower
-3 teaspoons Italian seasoning
-1-1/4 cup flour of choice* (I used whole wheat flour)
-1 Tablespoon olive oil
-Salt to taste
-3 Tablespoons chia seeds plus 1/2 cup water
*Note: Use more or less flour depending on moisture of cauliflower

Directions:

Preheat the oven to 425 degrees F.

Mix the chia seeds and the water and let sit for about 5 minutes.  Stirring occasionally.

In a food processor, process the cauliflower.  Place the cauliflower in a frying pan and cook for approximately 5 minutes or until cauliflower is slightly cooked and starts becoming translucent.   In a large bowl, mix the remaining ingredients with the cauliflower.  Add more or less flour depending on the moisture of the cauliflower.
On a greased baking sheet, shape the cauliflower to desired pizza shape.  You should be able to make about 4 small or 2 medium pizzas.
Bake for 30 minutes.
After 30 minutes, add your favorite marinara sauce and toppings.  I used Cucina Antica Tomato Basil Sauce.  It has no preservatives, no added sugar, no added water, and are made with real tomatoes - not paste.
Bake for another 15 minutes and serve.


Topping Suggestions:

Vegetables

Alfalfa Sprouts
Artichoke Hearts
Broccoli
Capers
Tomatoes
Sun Dried Tomatoes
Eggplant
Bell Peppers
Olives
Kalamata Olives
Mushrooms
Onions
Garlic
Spinach
Corn
Watercress
Zucchini
Squash

Nuts

Pine Nuts
Almonds

Herbs and Spices

Basil
Bay Leaf
Chives
Cilantro
Garlic
Jalapeno
Oregano
Parsley

Simple Directions:

Preheat the oven to 425 degrees F.

Mix the chia seeds and the water and let sit, stirring occasionally. In a food processor, process the cauliflower.  Place the cauliflower in a frying pan and cook for approximately 5 minutes or until cauliflower is slightly cooked and starts becoming translucent.   In a large bowl, mix the remaining ingredients and the cauliflower.  Add more or less flour depending on the moisture of the cauliflower.

On a greased baking sheet, shape the cauliflower to desired pizza shape.  You should be able to make about 4 small or 2 medium pizzas.
Bake for 30 minutes.  
After 30 minutes, add your favorite marinara sauce and toppings.  I used Cucina Antica Tomato Basil Sauce.  It has no preservatives, no added sugar, no added water, and are made with real tomatoes - not paste.
Bake for another 15 minutes and serve.

Friday, February 13, 2015

Valentine's Day Nice Cream Hearts

Cute treat for all ages and fun craft for kids.  
Write messages on hearts with your favorite fruit puree or icing. 

Ingredients:

Crust:

-1/2 cup dried mulberries
-1/2 cup dried calimyrna figs (remove hard stem pieces)
-6 pitted dates

Strawberry Banana Nice Cream

-2 frozen bananas
-1 cup frozen strawberries
-1/2 - 3/4 cup of your favorite soy or nut milk

To make the Strawberry Nice Cream:


Place bananas, strawberries, and 1/2 cup of soy or nut milk in a high speed blender.   Blend on high until a cream is created.  Use a rubber spatula to scrap the edges to help blend the ingredients.  We want to use as little liquid as possible.  If needed, add the remaining 1/4 cup soy or nut milk, 2 Tablespoons at a time.

To make the crust:

In a blender or food processor, mix all of the crust ingredients until fully blended (see picture below).

Assembly:

Fill the bottom of the pan with crust.  Press crust down with fingers or rubber spatula.  
*Silicone pans make the treats easy to remove.  
Pour the nice cream on top of the crust and smooth the top of the nice cream with rubber spatula. 


Place pan in the freezer until completely frozen.  Remove from pan and serve.

Simple View


Ingredients:

Crust:

-1/2 cup dried mulberries
-1/2 cup dried calimyrna figs (remove hard stem pieces)
-6 pitted dates

Strawberry Banana Nice Cream

-2 frozen bananas
-1 cup frozen strawberries
-1/2 - 3/4 cup of your favorite soy or nut milk

To make the Strawberry Nice Cream:

Place bananas, strawberries, and 1/2 cup of soy or nut milk in a high speed blender.   Blend on high until a cream is created.  Use a rubber spatula to scrap the edges to help blend the ingredients.  We want to use as little liquid as possible.  If needed, add the remaining 1/4 cup soy or nut milk, 2 Tablespoons at a time.

To make the crust:

In a blender or food processor, mix all of the crust ingredients until fully blended.

Assembly:

Fill the bottom of the pan with crust.  Press crust down with fingers or rubber spatula.  *Silicone pans make the treats easy to remove.   

Pour the nice cream on top of the crust and smooth the top of the nice cream with rubber spatula.  

Place pan in the freezer until completely frozen.  

Strawberry Banana Nice Cream

The best alternative to ice cream!
You are going to love this healthy guilt free dessert!  And there are only 3 ingredients!

Ingredients:

-2 frozen bananas
-1 cup frozen strawberries
-1/2 - 3/4 cup of your favorite soy or nut milk

Directions:

Place bananas, strawberries, and 1/2 cup of soy or nut milk in a high speed blender.   Blend on high until a cream is created.  Use a rubber spatula to scrap the edges to help blend the ingredients.  We want to use as little liquid as possible.  If needed, add the remaining 1/4 cup soy or nut milk, 2 Tablespoons at a time.  Serve and Enjoy.

Thursday, February 12, 2015

Taco Bean Rolls

Enjoy as a snack or add a side to make it a main meal!

Ingredients:

-1/2 yellow onion
-3 cups pinto beans
-2 teaspoons of your favorite taco seasoning
-1 Tablespoon garlic
-1 (4 oz) can of mild green chilies
-Kernels from 1 ear of corn
-Juice of half a lime
-12 tortillas

Directions:

Preheat oven to 400 deg. F.
Saute onions in a pan over medium heat until translucent.  Add 1 tablespoon of water or vegetable broth at a time if onions start sticking to pan.  Add garlic and taco seasoning.  Mix and turn off heat.

In a bowl, mash beans.  Add onion mixture, chilies, corn, and lime juice to beans.  Add spoonful of mixture to tortillas and roll.
Grease pan so tortillas do not stick.  Cook for 10 minutes or to desired crispiness of tortilla.

Serve with guacamole, pico de gallo, or your favorite dipping sauce. 

Pico De Gallo


Add flavor to a variety of meals with this simple Pico De Gallo!

Ingredients:

-2 large tomatoes, diced
-1/4 cup white onion, diced
-4 green onions (green parts), diced
-Handful of cilantro, chopped
-1 Serrano pepper, diced
- Juice of 1/2 a lime
-Salt to taste

Directions:

Mix all ingredients together and serve.

Seasoned Cauliflower "Rice"

Healthy, oil-free, and super easy!  Seasoned Cauliflower "Rice" is the perfect side.  Make it a complete meal by adding a meat alternative from the list in the "Where Do You Get Your Protein?? Vegetable Alternatives to Meat" Article. 

Ingredients:

1 medium head of cauliflower
1 teaspoon minced garlic
1 teaspoon ground dried coriander
1 teaspoon dried oregano
salt to taste

Directions:

Pull apart the cauliflower.  Using the stems as a handle (so you don't cut your fingers), grate the cauliflower into rice shaped pieces using a grater.  Do not grate the stems.   

Place the cauliflower rice into a pan over medium heat and add remaining ingredients.  Add water or vegetable broth one tablespoon at a time if cauliflower starts sticking to pan.  Cook, stirring occasionally for 10 minutes or until cauliflower rice is soft. 

Monday, February 9, 2015

Pesto Zoodles

So healthy! So easy!  So delicious!

The pesto can be used as a marinade or on bread.

Ingredients:

-1/3 cup toasted pine nuts + extra for garnish
-2/3 cup olive oil
-A handful (about 20 large leaves) of fresh basil
-1 Tablespoon minced garlic
-3 Tablespoons nutritional yeast
-Optional: A couple squirts of lemon juice

Directions:

Optional:Toast the pine nuts on a pan over medium heat until lightly browned.  Be careful not to burn the nuts.

Add all of the ingredients in a blender or food processor and blend until basil is very fine.

Using a julienne peeler or zoodle / spiral slicer, peel a large zucchini.

Place zucchini in bowl, top with pesto, and garnish with remaining pine nuts. 

Saturday, February 7, 2015

Where Do You Get Your Protein?? Vegetable Alternatives to Meat

The number one question you will be asked as a vegan or vegetarian is, “where do you get your protein?”As the meatless lifestyle becomes more popular, companies are creating a variety meat substitutes.  It’s more common than ever to find packaged meat substitutes at your local grocery store, but are those products the healthiest choice?  No.  Unless you are looking in the produce section for a meat substitute, these products should be avoided as much as possible (I know we all like unhealthy food on occasion).
It’s extremely convenient to grab a package of Boca Burgers on your way to a barbeque or a package of Gardein Crispy Tenders for a snack at home.  But we can’t assume that because a package says it is vegan that it is healthy for us.  Being a healthy vegan is important to gaining the most benefits from the lifestyle. 

Why should packaged faux meats and dairy alternatives be avoided?
Just to name a few…

First, look at the ingredients.  Do you know what you are eating?  Like any other packaged/processed food, there are tons of ingredients.  Most of which we can’t even pronounce and we would have to do some research to figure out what it is.  Many “health” food stores or vegan grocery stores are filled with these types of products!   
For example, here are the ingredients in a Boca Burgers: WATER, SOY PROTEIN CONCENTRATE, WHEAT GLUTEN, CONTAINS LESS THAN 2% OF METHYLCELLULOSE, SALT, CARAMEL COLOR, DRIED ONIONS, YEAST EXTRACT, SESAME OIL, HYDROLYZED WHEAT PROTEIN, NATURAL AND ARTIFICIAL FLAVOR (NON-MEAT), DISODIUM GUANYLATE, DISODIUM INOSINATE. CONTAINS: SOY, WHEAT, SESAME.

I was so excited when a vegan grocery store opened up just down the street from my house but I was amazed that almost the entire store was packaged/processed foods.  This is not healthy and these companies are creating a lifestyle that is just as unhealthy as eating meat.   This completely depletes the entire purpose of a vegan lifestyle.
Next, look at the sodium.  Many of these foods are full of sodium! For example, the Original Vegan Boca Burger has 280 mg of sodium! And that’s just one item in one meal!  Then lets say you want to have Gardein Crispy Tenders (240 mg of sodium) with some Follow Your Heart Vegan Ranch (150 mg of sodium in just 2 Tablespoons in 30g).  Consuming these fake foods on a regular basis makes us forget what real food tastes like and we learn to hate the taste of whole foods.  Now, fruits aren’t sweet enough and vegetables aren’t salty enough! 
The last thing I will point out is the soy in these immitation meats and dairy alternatives.  Many of the faux meats and dairy products are made from soy.  Soybeans are an excellent source of protein, containing 29 grams of protein in 1 cup of boiled soybeans.  Though, as more research is conducted on soybeans, soy products are becoming less attractive. Research has found that too much soy in one’s diet may be linked to cancer and other health issues, such as hormonal (estrogen) issues.  Therefore, females may want to consume as little soy products as possible.  Because of this research, companies are creating alternative products, such as cashew “cheeses” and almond “milks”.

Here are a few high protein foods to help you live a healthier meat-free life.
All of these foods can be used in a variety of recipes!
***The foods in this list contain a great deal of other health benefits aside from protein but I am only going to focus on the protein aspect of the foods.

Tofu and Tempeh
Tofu: 10 grams of protein per .5 cup*.
Tempeh: 31 grams of protein per 1 cup.
*There are a variety of different tofu options from soft to very firm and the nutrition value varies depending on the type of tofu. 

Tofu and Tempeh are some of the more popular meat alternatives.  You can find tofu in many restaurants and in almost all grocery stores.  Both of these foods are made from soybeans.  I would consider these to be the “healthier” options in the packaged department but questionable because they are both processes and, in my opinion, the least favorable of healthy meat alternatives. 
If you do purchase these items, look for organic and non-GMO on the label.  Also, too much soy in your diet may be linked to cancer and other health issues, such as hormonal (estrogen) issues.  So if you are a female, you may want to consume as little soy as possible.  
For example, when my cousin was trying to get pregnant, her doctor told her to cut out all soy from her diet because this would heighten her chances of getting pregnant.  

Mushrooms
Large portabella mushroom cap: 5 grams of protein.
Again, there are a variety of mushrooms and the nutrition value depends on the type of mushroom.
Mushrooms are great because there are so many different types of mushrooms.  Every mushroom has a little different taste and texture.
Mushrooms can be used in place of a meat patty, to replace bread on burgers or sandwiches and used in stir fries or soups, to name just a few options.

Jackfruit

3 grams of protein in 1 cup.
When we hear the word “fruit”, we may be turned off but this is becoming more popular as a meat alternative.  Jackfruit can be used in stir fries, sandwiches, or in any dish to replace meat.

Eggplant
1 gram of protein in 1 cup.
Always make sure to cook Eggplant correctly or you may be turned off by its tough texture.  Try Eggplant in stir fries, sandwiches, lasagna, or stuffed. 

Lentils
One cup boiled lentils has 18 grams of protein.
Lentils come in different colors, all similar tasting.  Use different colors to liven up your food. 
Lentils can be used in soups and salads, made into lentil loafs or patties, and replace the meat in tacos.  

Quinoa
One cup of uncooked quinoa has 24 grams of protein.
Quinoa is becoming very popular, as it is a complete protein.  Although, if you are eating a wide variety of foods, eating complete proteins or eating foods together to make a complete protein isn’t important but it is nice to know that there is a vegetable that has a complete protein.
Quinoa is extremely versatile. Look online for recipes and you will find that quinoa is breakfast, lunch, dinner, and dessert recipes!  Can this food get any better?? 

Beans/Legumes
Kidney beans: 15 grams of protein in 1 cup of boiled kidney beans.
Peas: 8 grams of protein in 1 cup.
Try to stay away from canned and cook beans whenever possible.
Legumes are: Beans, nuts, peas, and lentils.
Beans and legumes are great for so many recipes.  Some ways to use beans and legumes are in soups, stews, chilis, salads, homemade burgers, dips, etc.
This is also a great option when eating out because almost all restaurants have beans.  

Cauliflower

 One medium head of cauliflower has 11 grams of protein.
Cauliflower is another up and coming meat alternative.  
Cauliflower can be purchased in a variety of colors (the color in the cauliflower is the antioxidants in the food).
 Cauliflower can be sliced into large chunks and grilled, the flowers can be used in recipes to create foods such as buffalo wings or blended in recipes to create bread alternatives, such as in pizza. 

Potatoes

One medium potato has 4 grams of protein.
Who doesn’t love potatoes?  Meat eater or not!
Potatoes can be eaten baked, steamed, mashed, or sautéed.  Try to stay away from fried potatoes.  French fries are not a health food!

Nuts

Cashews: 15 grams of protein in 1 oz.
Nuts can be used on salads, in nut loafs, to make your own “cheeses”, “milks”, sauces, or even eaten alone as a snack.












Photo credits:
straightupfood.com
wisegeek.org
rebootwithjoe.com
wikipedia.org
bbcgoodfood.com
aicr.org
rampages.org
esteemedliving.com