Winter Chill Garden LifeHack for your Nursery

The New Year is here, and the Winter Chill has no doubt kissed your garden with a layer of frost. 

There is a beautiful serenity in nature at this time of year; we don't get to hear as many birds chirping, bees buzzing, or critters crawling.  As peaceful as this seems, it also means our garden can go into an unrecoverable hibernation unless we put in a little effort.

If you're anything like me, you may like to plant seeds throughout the year, failing to pay attention to the ideal season for germination.  Fortunately my California climate lends itself to this year-round-gardener mentality.  The weather is not typically extreme.  This New Year's Eve, however, the Southern California Wine Country had a generous snowfall which coated the region.  Nature's confectioner dusted the mountains, vineyards, and rooftops with layer upon layer of powder.

As I grabbed my phone at 3:30 am on New Year's Eve to photograph the phenomenon (the last snowfall was 10 years ago), I immediately thought of my nursery and the tomato and herb babies I planted in the Fall.  Thankfully I had brought them indoors and Nature is still on my side.  

I developed a little Garden-Hack, a mini-makeshift Green House which may come in handy if your garden ever experiences a sudden chill.  I call my plants my babies because that's what they are!  My babies need the nurturing sunlight, but not the chill.  I'm not sure how this sudden Winter chill will affect my nursery, but I'm hoping to share my luscious tomato and herb creations in a few months!

Mini-Nursery Green House

Cost: Minimal

Supplies:

Old Screen Door or Window Screen

Plastic Wrap (reusable)

Scissors

Pipe Cleaners or Wire

Find an old screen door or window screen which you can cut up, or purchase screen material at your local home improvement warehouse.  Place your potted plants in a sunny area on a plastic saucer or large makeshift cachepot which can serve as an anchor for your screen.  Cut a large piece of screen which will fully cover well over the top of your tallest plant.  Use pipe cleaners or wire to connect the wire to the bottom of your planter:  be creative!  Now cut a piece of plastic wrap (can be reused) large enough to cover the entire screen.  Your mini green house will protect your plants from pests and will retain soil warmth and allow your plants full access to the Sunlight.  Be sure to bring your plants indoors or into your garage/storage space in order to avoid a freeze. 

You can always purchase a pre-made greenhouse or make a more elaborate one with PVC or wood, but this is a quick lifehack when you don't have all weekend for a hands-on DIY project!

♥Karinna

Where do you get your B-12?

I am Vegan.  This means I do not eat anything which once had a heartbeat or a Mother.  Hardly a day goes by that I am not asked the haunting question most Vegans are confronted with on a regular basis:

"WHERE DO YOU GET YOUR PROTEIN?"

My answer is typically in the form of a rhetorical question: "Well, which amino acid are you referring to?" It is a frustrating question for most vegans because this concept has close to zero relevance to our diet. Our entire diet is made up of nutritious, complete, wholesome sources of the nine essential amino acids.  The idea that meat is the one source of "protein" is actually a myth perpetuated by the meat and dairy industry capitalizing on the lack of upper level education on the sources of our nutrients.  I'm here, along with a growing group of people, to dispel myths and break paradigms which have been deeply ingrained in our consciousness.

If we are truly asking where someone "gets their protein" because we care about their health, then, the MOST important question we should be asking vegans and vegetarians is:

"WHERE DO YOU GET YOUR B-12?"

What is B-12?  Cobalamin, a B complex molecule, is ESSENTIAL, which means our bodies cannot produce it. We must get it from our diet. This is of concern to Vegans because the source of B12 is red meat, liver, eggs, poultry, shellfish and nutritional yeast. Supplementation is extremely important and cannot be overlooked.

B-12 is a water-soluble vitamin, meaning that we need to take it daily as it does not remain in our system. It is very rare to have an overdose of B-12. Recent studies showed that 40% of Americans were deficient in B12.

This molecule helps in the development and protection of the Myelin Sheath surrounding your nerve cells. It aids in DNA and red blood cell reproduction. It helps retain memories, transmit cognitive processes, and aids in circulation and metabolism. You can imagine that a deficiency would result in memory loss, dementia, paralysis, nerve damage and many other symptoms which mimic Multiple Sclerosis and other autoimmune diseases.

Methylcobalamin is the best source, but cyanocobalamin is also acceptable and the most common form available in stores.

Many individuals choose to self-administer B-12 injections which deliver the vitamin directly into the bloodstream, but you can also use sublingual or powdered forms.

Symptoms of deficiency can include: weakness and fatigue, chest pain, loss of menstruation, numbness or tingling in limbs, memory loss, eventually leading to dementia, paralysis, and even death.  Deficiency of Vitamin B-12 can even simulate more serious diseases like Depression and Multiple Sclerosis!

Please make sure to take your Vitamin B-12 Supplement today!

~Karinna

RECIPE: Karinna's Vegan Rosemary, Spinach & Sausage Stuffed Mushrooms

Karinna's Vegan Stuffed Mushrooms

14-18 Large White Button Mushrooms

1 package Vegan Veggie Ground Beef Style Crumbles (Boca or Smart Ground/Lightlife Foods)

2 cups fresh Baby Spinach

1/2 cup Vegan Mayonnaise (Vegenaise, or Just Mayo)

1/2 cup Flat Leaf Parsley

1 cup Broccoli, chopped

1 cup Cauliflower, chopped

2 cloves Garlic
1/4 cup white Onion

2 bunches fresh Rosemary, de-stemmed

1 cup Daiya Mozzarella style vegan shredded cheese

Extra Virgin Olive Oil or Earth Balance Vegan Butter

Preparation:

1. Clean mushrooms, remove stems (twist and pull out) and set aside, layer cookie sheet with aluminum foil, place mushrooms face up on the cookie sheet, and preheat oven to 375.

Mushrooms are anti-carcinogenic and full of nutrients!

2. Mince Garlic, chop Onions, Parsley, Green Onions, Broccoli, Cauliflower, and Mushroom stems. 

Garlic is a natural antibiotic! 

Cooking the Sausage Mixture:

1. Heat pan, add 1 tbsp Extra Virgin Olive Oil and saute the Garlic, white Onions, Broccoli, Cauliflower and Mushroom Stems. Add 1 tbsp Earth Balance Vegan Butter.

2. Add the vegan ground beef crumbles until browned; season with salt and pepper to taste.

3. Turn off heat and let cool.

4. In a medium bowl, add the fresh flat leaf Parsley, Spinach, fresh Green Onions, and cooked sausage mixture. 

5. Add the Vegenaise, mix.

Stuff the Mushrooms:

• Spoon the Sausage Mixture into the Mushrooms. I like to pile them high!
• Sprinkle with Daiya Mozzarella Vegan Cheese.
• Transfer to Oven and bake for 20 minutes.

The Mushrooms will be juicy! Enjoy!

Vegan Foodie Adventures: Seabirds Kitchen Costa Mesa, CA

 

As a mommy of three vegan environmentalists-in-training who love veggies just like me, it's easy for me to find a spot for lunch.  We have our favorites here in Orange County; but today, we chose Seabirds Kitchen at The LAB Anti Mall in Costa Mesa.

  

Seabirds started as a very popular food truck and recently opened Seabirds Kitchen here in the heart of the OC.  Founder Stephanie Morgan's passion is providing locally sourced veggies and reducing the amount of time from farm to table.  The menu is fresh, light, lean, and revolutionary!  You'll find amazing Grilled Street Corn, Cold Zucchini Noodles, Burnt Brussels Sprouts, Squash Blossoms and a few other items on the small plates menu.  Entrées include a Local's Bowl, Portobello Mole Quesadilla and Tempeh + Shiitakes.  Salads are unique, desserts are delish and even the drinks are one of a kind.  The most impressive menu item for me is the Jackfruit Tacos.  

The Beer Battered fried Avocado tacos are a close second.  But let me just prepare you, Jackfruit is the CARNE ASADA of the Future!  It is no surprise that multi-billionaires are investing in companies which produce meatless meat.  Bill Gates blog, written by Gates himself, says the Future of Food is Vegan.  James Cameron and his wife have invested in a fully plant-based school!  Meat consumption is growing at a dangerously exponential rate and whether you are a Vegan warrior like me, or you just want to make a difference in the world and make an impact, Vegan alternatives are the way to go! 

Jackfruit has taken me by surprise.  I first heard about it from my friend Robert Cheeke, over at Vegan Bodybuilding and Fitness, when he posted a photo on his Instagram and Facebook page.  My first experience with Jackfruit was here at Seabirds a few weeks ago for their Taco Tuesday special.  Being the Vegan Foodie that I am, of course I posted a picture of my Taco and all my friends and followers went crazy!  "THAT is Vegan??"  "Now I could eat THAT!"   The texture is absolutely meaty, carne asada-like, and shreds just like meat.  Everyone is different, but although I haven't had a shred of animal flesh in years, I do like some of my foods to have a meaty texture.  This will satisfy that craving for you.

We also ordered the Local Bowl with brown rice, black beans, and delicious Dinosaur Kale, topped with Coconut Bacon. YES BACON!!

Double Trouble

Overall, Seabirds is awesome and I hope you will visit.  The Lab is a semi-outdoor shopping center labeled an "Anti-Mall."  Complete with a Buffalo Exchange, Urban Outfitters, and the eclectic and unique Habana restaurant on one end, The Lab is a fun destination where you can dine and find some interesting clothes, accessories, vinyl, and collectibles.

Leave me a comment below if you have any questions on the Vegan Plant-Based Lifestyle.  I offer a Free 30 Day Coaching Challenge!  Sign up for my mailing list here!

♥Karinna

  

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

Karinna's High Protein Post-Workout Salad Recipe

When I first went Vegan in 2007, I had to break down some of my paradigms.  The word protein was synonymous with meat.  I had to unlearn a lot of myths that I had learned since childhood.   Now, I see food for the nutrient content.  It is quite easy to construct a well-balanced, healthy meal once you realize that everything you need can be found in plant sources without the saturated fat and chemicals found in the typical American diet.  

"But Organic food is expensive."  

Actually, heart disease, diabetes, and organ failure can be even more expensive.

Exercise and eating clean are habits we need in order to live a long and healthy life.  After a rigorous workout, I need some carbs and a good amount of lean protein to recover.

Karinna's High Protein Post Workout Salad

In a large bowl, mix together these power foods!

Kale

Broccoli

Radicchio

Edamame

Pinto Beans

Butter Beans

Avocado

SpicyTomatillo Salsa

Tips:  

I almost never use salad dressing; substitute salsa instead.

Use black beans, garbanzo beans, or any other legume you prefer. 

Add red onion, mushrooms, carrots for a heartier meal.

Enjoy!

Join my 30 Day Vegan Challenge today!