Breakfast: Sweet or Savory?

We all have a preference; sugar and sweetness, or salty spiciness.  How do you kick start your day? 

Most of the foods you already eat are plant-based or can easily be made vegan.  The key is to get comfortable with alternatives and get ready to add explosively delicious flavor to your dishes!

  Here is a list of some easy to make breakfast ideas from my vegan cookbook!

Sweet Breakfast Ideas:

~ Vegan Blueberry Pancakes

~Vegan Banana Waffles 

~Oatmeal with Almond Milk and Fresh Berries

~Toasted Bagel with Daiya Strawberry "Cream Cheese" Spread

~Perfect Breakfast in Bed

~Homemade Vegan Granola with Rice Milk

~Cinnamon-Agave Bulghur & Oats with Fresh Fruit

Savory Breakfast Ideas:

~Kale and Mushroom Tofu Scramble

~Soyrizo and Black Bean Burrito

~Roasted Baby Potatoes with Tempeh Bacon

~Veggie Stuffed Tofu Omelette

~Organic Tomatillo Salsa

~Avocado Smoothie

~Spicy Chilaquiles

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Leave me a comment below if you have a specific question on cooking Vegan.  I love your feedback!

♥K

ABC's The Chew Meatless Monday Recipe Veganized!

Meatless Monday is a new movement to avoid Meat and enjoy vegetarian dishes at least once a week and ABC's The Chew went Meatless today!

I am 100% Vegan everyday, but this is a great start for those looking to increase their health, vitality, and longevity the natural way!
Follow @KarinnaZ  

Here is the Verdelicious quick and easy Vegan version of Michael Symon's Mushroom Stew and Dumplings (original recipe here)

Fall Root Vegetables and Dumplings Stew

Photo courtesy of ABC.com

Ingredients:

Soup:
2 quarts Mushroom or Vegetable Broth
1 Red or Yellow Onion, sliced
2 cloves of Garlic, sliced
3 tbsp Extra Virgin Olive Oil
2 cups fresh Vitamin D enriched Mushrooms, sliced
2 cups Butternut Squash, diced
1 cup Parsnips, diced
1 cup Celery Root, diced
1 bunch fresh organic Thyme (bundled)
1/8 tsp grated Nutmeg

Dumplings:
1 cup Whole Wheat Flour
1 tbsp Baking Powder
1 1/2 cups Soymilk or Almond Milk
2 tbsp Chia Seeds or Flax Seeds
Salt and Pepper, Garlic Powder to taste

Instructions:

In a large pot, heat the Olive oil over medium high heat, add the onions and garlic and saute 1-2 minutes.  Turn up the heat, add the mushrooms and saute until soft.  Add salt and pepper to taste.  Add the remaining vegetables and cook another 3-4 minutes. Add the thyme (bundled and tied for removal), then add the broth. Salt and pepper to taste.  Bring the stew to a boil, cover, and allow to simmer for about 45 minutes.

Make the dumplings:  Whisk together the flour, baking powder, seeds, salt, garlic powder, and pepper.  Then slowly whisk in the Soy or Almond Milk. The mixture should be slightly sticky and wet.

After the stew has simmered for 45 minutes, uncover and add the dumplings by the spoonful. Cover the stew and allow to steam for 4 minutes. Remove and discard the bundled thyme and tie before serving.

This dairy-free version has no cholesterol and lower fat!  Powered only by plants, you'll have increased vitality, improved health, and lower risk of developing a preventable disease.   Enjoy Health!

Visit Verdelicious.com for your favorite TV Show recipes Veganized! - Like our page on Facebook and Follow Karinna on Twitter!

Food Day 2011: A Day Dedicated to Sustainable, Healthy, Humane Food

A new movement is growing in the United States which focuses on the importance of quality, affordable, and healthy food. With the epidemic rise of diabetes, obesity, heart disease, and food-borne illnesses, people from all walks of life are beginning to question the giant food industry.

The foods we consume should promote good health, not lead to diabetes, tooth decay, and heart disease.  Each year, Americans spend millions of dollars on medical treatments, pharmaceutical drugs, and emergency medical attention.  Procedures like liposuction and gastric bypass are now more common than a dental exam.  Look into your pantry, how many items do you purchase based on appearance "key" phrases on the packaging like "All-Natural," "Wholesome," "Healthy?"  How often do you know where the food in that package originated from?

Unfortunately, many Americans are not aware of the true nutritional value in our foods, or whether the foods they purchase are produced in a sustainable way.

The US Government spends billions of dollars annually to subsidize only 10% of the farms in the US.  The result is huge industrial farms which import cheap materials, treat animals and workers inhumanely (Watch Fast Food Nation and Food Inc.), damage the environment with pollution and chemicals, and prevent smaller sustainable family farms from succeeding. 

The Center for Science in the Public Interest has created Food Day, Monday October 24th, 2011, a day dedicated to bringing awareness to these issues.  The main goal of Food Day is to inspire change and educate people about 6 key issues:

• Reduce diet-related disease by promoting safe, healthy foods
• Support sustainable farms and limit subsidies to big agribusiness
• Expand access to food and alleviate hunger
• Protect the environment and animals by reforming factory farms
• Promote health by curbing junk-food marketing to kids
• Support fair conditions for food and farm workers

As a green Vegan, I celebrate Food Day everyday.  I make daily food choices which do not negatively impact the environment in any way.  If you are interested in making the shift to a healthier lifestyle, lose weight or help your family members get lean, reduce your carbon footprint, or if you are just sick of the persuasive marketing campaigns which have ultimately led to an obese, diabetic, heart-diseased society, please celebrate Food Day in your own way. Or send me an email to schedule a consultation.

"Food Day is a grassroots movement made up of individuals and
organizations passionate about promoting a healthy, sustainable,
and just food system. Food Day 2011 will culminate on October
24th with thousands of events across the country that encourage
action and celebrate food. Together we will generate media
coverage in every corner the country, send hundreds of thousands
of signatures to Members of Congress supporting our national
agenda, and most importantly, begin the millions of conversations
that will lead to individual and systemic changes."

-Center for Science in the Public Interest

My Sweet & Creamy Avocado Smoothie

There's something about Avocados that makes me crave them in so many different ways! From guacamole, to tortilla soup, to sandwiches and wraps and even smoothies, they go great with just about anything. Avocados are extremely versatile and very nutritious for your body and skin.

You may not think of adding an avocado to your favorite protein shake, but once you taste this recipe, you'll fall in love! This recipe is low-glycemic and contains cinnamon which helps balance Insulin levels as well.

Karinna's Sweet & Creamy Avocado Smoothie

1 large, ripe Hass Avocado.

8 ounces unsweetened Rice Milk

8 ounces pure Coconut Water

4 tablespoons Organic Blue Agave Nectar or Stevia to taste

2 tablespoons Nutritional Yeast flakes

1/2 teaspoon Vanilla Extract or 1 fresh Vanilla Bean

1/4 teaspoon Cinnamon

Blend all ingredients on high in a blender until smooth. (If using a fresh Vanilla Bean, slice in half length-wise and scrape out the vanilla bean paste.) Garnish with a berry or fresh orchid. Makes 2 servings.

Coconut water is one of the highest natural sources of Potassium and a great way to hydrate. Fortified Nutritional Yeast flakes provide a vegan source of Vitamin B-12.

Get Creative! Add a banana, kale, vegan raw protein powder, or even toss in some berries for more phyto-power.

Enjoy ♥

I Want You...

Don't forget your delicious FRUITS, too!

♥ Karinna

♥ A Warm Welcome! ♥

Welcome to Verdelicious.com from Karinna Zarate on Vimeo.

♥ Come visit me at http://www.verdelicious.com ♥

Berry-licious Smoothie

Tantalize your taste buds and nourish your body from the inside out with this delicious raw, organic, vegan, gluten-free, soy-free, nutrient-dense Triple Berry smoothie.

Karinna's Berry-licious Smoothie Recipe

20 oz Organic Almond Milk

1/2 cup Garden of Life Raw Protein Powder

4 tablespoons Organic Sprouted Golden Flax

2 tablespoons Kal Nutritional Yeast Flakes

1/2 teaspoon Health Force Nutritionals Truly Vitamin C Powder

1.5 cups fresh or frozen Blueberries, Raspberries, Blackberries

4 tablespoon Organic Blue Agave Nectar

Place all ingredients in a blender on medium-high setting and blend until smooth, adding agave nectar to taste. (Makes 2 large servings)

This smoothie is great for fighting colds for its antioxidants, vitamin c, and other immune boosting nutrients. It is also a great meal-replacement for lunchtime or between meals. This is not a low-calorie smoothie but it is nutrient-dense and vegan so you don't have to worry about saturated fats, low-density-lipoproteins (bad cholesterol), or refined sugars.

Ingredient facts:

• Almond Milk is low-calorie, approximately 35 calories per 8 ounces in the unsweetened version and 60 calories per 8 ounces if lightly sweetened which makes it a perfect alternative to soymilk. It is appropriate for smoothies since you will be adding so many other nutrients, you want the liquid base to be as low-calorie as possible. (Try Pacific Foods, or Silk)
• Garden of Life Raw Protein is an excellent protein powder from raw organic sprouts. It contains 18 grams of protein per scoop (and the recipe above calls for double that amount). The organic sprouted proteins include brown rice protein, amaranth sprout, quinoa sprout, millet sprout, buckwheat sprout, garbanzo bean sprout, kidney bean sprout, lentil sprout, adzuki bean sprout, flax seed sprout, sunflower seed sprout, pumpkin seed sprout, chia seed sprout, and sesame seed sprout. Garden of Life Raw Protein also contains live probiotics and enzymes, bioactive glycoproteins and lipoproteins, amino acids, and the fat-soluble vitamins A, D, E, K.
• Organic Sprouted Flaxmeal provides essential Omega 3 Fatty Acids and dietary fiber and lignans which help maintain a healthy digestive system, maintain healthy levels of cholesterol and sugar, protect against heart disease and help regulate metabolism.
• Nutritional yeast is one of the only plant-based sources of Vitamin B-12 and is essential for cellular metabolism and healthy circulation. It is water-soluble and is not stored in fat, so unused B-12 is excreted by the body. B-12, or cobalamin, is "essential," therefore must be consumed daily. Vitamin B-12 is also essential for proper neurologic function. It is hard to find, but i've found that KAL is a great brand and can be purchased at your local health food store.
• Health Force Nutritionals Truly Vitamin C is a great addition to your smoothie. Most Vitamin C supplements contain synthetic forms of Vitamin C like Calcium Ascorbate or Ascorbic Acid. Health Force Nutritionals uses pure Acerola Cherry which is highly absorbable and does not create high acid levels in the body or put a negative strain on the liver or kidneys upon excretion.

Enjoy a healthy super meal in a glass for your longevity and immunity!

Denny's Goes Vegan!

Strategic Marketing, Sales, and Nutrition joined forces in the Denny's Corporate offices recently when they teamed up with Amy's (you know that amazing brand of frozen veg food you can find at a grocery store near you) to offer a Veggie burger that's VEGAN!

Yes! Denny's now offers a Vegan option. 24 hour dining will never be the same.
Denny's Veggie Burger:

Amy's^® Veggie Burger made from fresh organic grains and vegetables with protein-rich soy. Topped with melted Pepper Jack cheese, fresh spinach, tomato and grilled mushroom on a wheat bun. Served with a side of balsamic vinaigrette.
15 grams of fat or less when you select green beans or seasonal fruit in place of French fries.
**Disclaimer: 86 THE CHEESE PLEASE


Thank you Denny's. Now us Vegans can enjoy some comfort food any time of the day with our meat eating friends.


Verdelicious!

Savvy Vegan Entertaining!

Vegan Entertaining for our Non-Veg friends
is a great way to expose their tastebuds to new adventures and culinary delights!

Every season is party-planning season, but Fall is my favorite time of year during which more warmth and laughter seem to fill a party. I love the smells of the season: the pumpkin spice, the apple cider, the wood burning in the fireplace, the fruits of the harvest. The enjoyment of food and drink begins with the aromas, so make sure your dishes are aromatically enticing and never introduce friends to low fat Vegan dishes. These tend to be flavorless and unsatisfying.

Whether you're planning a large scale event or an intimate gathering at home with friends, Vegan entertaining should be fun and exciting.
Plan ahead and call up your friends or send an online invitation! Give your party a theme! Throw a Champagne party with Vegan finger foods and hors de'houevres. Challenge friends to bring their own Vegan appetizer or bottle of Organic or Bio Dynamic Sparkling wine!


Karinna at Z Lounge for Champagne Girls Night


There are many ways to help our friends try Vegan foods and Entertaining can be fun if you are Veg-savvy! Especially when they are willing to try new things and offer to bring Vegan dishes for the occasion like my friend Ginger of Going Grape and the Wine Chixs who brought over a Vegan Pizza! *There is nothing we Vegans can't enjoy!*
Here are some photos from my latest intimate get together where i served Vegan Tempeh-Dill Stuffed Mushrooms, Vegan Spinach Artichoke Dip, and Crostini topped with Vegan Italian Sausage and Baby Heirloom Tomatoes.
I will post recipes soon!
Cheers!



My little Vegan Crostini with Vegan Italian Sausage, Baby Heirloom Tomatoes drizzled with Avocado Oil and garnished with Dill (or basil).

My Friends Kim and Megan sharing my Chaise Lounge with a glass of bubbly


Vegan Pizza with Roasted Garlic, Soy Cheez and Mushrooms
and my Tempeh Dill Stuffed Mushrooms

Special Thanks to all my friends who tried my Vegan Dishes and shared some Strawberries and Champagne with me last night!

For more information on Ginger Baker-Giordano and her extensive knowledge on the California Wine Country, look for her articles in Vine Times Magazine or visit her website!

Discover Quinoa!

QUINOA, pronounced Keen-Wah, is a power-packed Super Food used by the ancient Incas.  It was considered the "Mother Grain" by the indigenous people.  Quinoa is actually a seed closely related to the sugarbeet and spinach.

Quinoa remains a staple in South American cuisine among the descendants of the Incas throughout Peru, Bolivia, and Chile because of it's high protein content. It contains more protein than most other grains, and the great news is: It's super easy to prepare!

Quinoa is appropriate for starter-Vegans because it contains all essential amino acids which our bodies use as building blocks for muscles and highly complex processes throughout our bodies.

Using Quinoa in dishes is so easy because you can just rinse, place in a rice cooker and let it cook. It cooks super fast, so if you ever have last minute guests arrive, you can whip up an awesome stir-fry dish using quinoa in 15-20 minutes!

Key Words I use when describing Quinoa: VERSATILE, PROTEIN-PACKED, NUTRITIOUS, FUN TO EAT! Below are some recipe ideas.

HOW TO COOK: Rinse First!
1. Rice Cooker: treat Quinoa like rice. 2 parts Water to 1 part Quinoa.
2. Stove Top: 1:2 Quinoa to Water, bring to boil. Reduce heat, simmer, and cover for 10 - 15 minutes. When cooked, you will see the germ ring pop on the grain.

ASIAN:
1. Quinoa goes great in stir-fry dishes! Just chop up some Veggies, sauté with Earth Balance Vegan Butter or Canola Oil; add Mushrooms like Shiitakes; bean sprouts; Tamari Soy Sauce. Serve over Quinoa.
2. Fried-Quinoa: Fry the cooked Quinoa with Earth Balance Vegan Butter, add Tamari, Salt and Pepper to taste and cook until golden and yummy. Add finely minced veggies and/or Tofu and serve as a side dish!

LATIN:
Use Quinoa instead of Rice in your favorite dishes!
1. Spanish Quinoa
2. Paella con Quinoa

3. Veggie Albondigas soup made using Quinoa

ITALIAN:
Use Quinoa instead of Pasta:
1. Veggie Meatballs with Marinara sauce over Quinoa Pilaf
2. Portabello Zucchini Quinoa Cakes
3. Stuffed Mushrooms with Vegan Sausages and Quinoa

BURGERS:
Add Quinoa to your Brown Rice from-scratch Veggie Burgers for some extra protein!

DESSERTS:
Cook Quinoa until almost fully cooked, then remove from the rice cooker and add to breads, cakes, cupcakes, cookies, pancakes, or muffins before baking!

Lastly, I recommend cooking Quinoa with no salt or seasonings if you are making a large batch for several dishes.  The reason for this is that you can use it in a savory dish as a substitute for rice, and you can also add it to sweetened baked goods.  Simply prepare it in advance and place in a reusable container in the refrigerator or freezer.

Enjoy! -K

Green Your Shopping Routine

Mission Possible: you can find just about anything you need to make a healthy transition in your life right in your local grocery store! To make this point, I headed down to my local Superstore today and found just about everything I usually get at specialty stores like Trader Joe's, Henry's, Whole Foods. Not everyone lives in a metro hub with specialty stores on every corner, nor does every hard-working family have an unlimited budget to spend on organic foods and snacks in tiny hand-wrapped, hand-stamped containers. Thankfully, the green awareness is spreading and some high-quality products are now available in almost every store.




A Quick Disclaimer is appropriate so as not to mislead anyone with the surprising fact that the specialty items we Vegans shop for are pricier than their Genetically-modified, processed cousins. For example, Vegenaise may cost 3 to 4 dollars more than regular Mayo; Earth Balance Vegan Butter may cost a dollar or two more than regular butter; and Soymilk (especially my favorite Silk) comes in smaller packages and costs more than cow's milk. But stop to think of this: not only are we saving money on the cost of meats and animal products --we are also potentially eliminating the cost of all the future healthcare needed for the Heart Disease, Obesity, High Blood Pressure, Heart Attack, Atherosclerosis, Parasites, Breast/Colon/Prostate Cancer, Premature Aging, Arthritis, Osteoporosis and numerous other ailments directly caused by eating High Cholesterol animal products.


Today, my goal was to show my friends that there are no excuses to not shop green! Moms, College students, frugal shoppers, this guide is for you.


I found almost all of these items at my brand new giant supercenter. With the exception of the Vegenaise and So Delicious which I purchase at Henry's or Whole Foods, all other items were found at Wal Mart. I gave myself 20 minutes to shop.


Brand Name Items:

• EnviroKidz Cereals (made with minimal ingredients, no BHA or BHT preservatives, dedicated to preserving wildlife around the world)
• Amy's Frozen Dinners and Organic Soups (Vegan, non-GMO, delicious)
• Amy's Organic Pasta Sauces
• Morningstar Farms Meal Starters (my favorite vegan "ground beef" alternatives)
• Morningstar Farms Chik'n Strips
• Boca Burgers
• Bob's Red Mill grains (including Quinoa, Brown Rice, Wheat Flour)
• Knudsen Organic Juices
• Greenworks enviro-friendly cleaners
• Scotch Brite Bamboo cleaning cloths
• Scotch Brite Green Sponges
• White Cloud Recycled Bathroom Tissue

Other Verde-friendly items I found walking through the aisles:

• Produce (veggies and fruits)
• Whole grain organic breads
• Whole grain organic pastas
• Whole grain crackers, rice cakes
• Dried fruits
• Canned and packaged Beans, Legumes
• Nuts
• Canned Greens and Veggies
• Organic Juices
• Almond Milk
• Rice Milk
• SoyMilk in Kids Boxes
• Eco-friendly cleaning agents
• BPA-free Water bottles and kids cups
• Reusable Canvas shopping totes
• Organic cotton clothing for kids and adults
• Organic Pet Food
• Energy-efficient lightbulbs
• Herbs in the Garden Center
• Recycling Bins at the entrance

And I even found this beauty to decorate my window sill.

There are dozens of ways to make little changes in our daily routines and make a huge impact on the world around us. Make a statement, take a stand each time you shop!

Go Green...and you'll Save Green!

More Verde Tips to come!

Power-Packed Gourmet in less than 15 mins...

This is for all my friends who have asked for recipes...love
ya!

So, You Have Last Minute Guests....Need To Make A Healthy Gourmet Meal In...15 minutes?

Get Caffeinated, then try this no-nonsense recipe:

Ingredients:
4 Cups Quinoa -- Prepared in Rice cooker (Takes 10-12 minutes. Rinse first)

1 bunch Asparagus spears (sauté separately in Earth Balance vegan butter and salt & pepper, covered for 8 minutes.)

1 Package Bean Sprouts (toss in a strainer, rinse, set aside)

8-10 Mushrooms (med-sized Button or Crimini) diced

1/2 Med. Onion diced

2 sm. Zucchini julienned

1 Baby Bok Choy (rinsed, cored, diced like celery)

Garlic (fresh or powdered) to taste

Tamari or Soy Sauce (low sodium preferred), to taste

Dash Salt and Pepper, to taste

2 tbsp Canola or Sesame oil

2 tbsp Earth Balance Vegan Butter-spread

First of all, rinse and cook Quinoa in your rice cooker and begin preparing Veggies.
Preheat pan.
Add oil & vegan butter and sauté veggies in order until caramelized about 5 minutes--except for the Asparagus (sauté separately) and the Sprouts (add at the very end for crispness).
Season with salt and pepper, soy sauce, and garlic powder.
By now, Quinoa should be cooked; add to stir fry pan and sauté 2 more minutes.
Finally throw in Sprouts, reduce heat and cover for 2 minutes.

Dinner is ready! Plate the Quinoa & Veggie Stir Fry then garnish with Asparagus Spears. If you have toasted Sesame Seeds, sprinkle the top after plating...yum!

Enjoy
-K