June 15, 2014

My Current Read: Vegan for Her

Vegan for her: The woman’s guide to being healthy and fit on a plant -based diet by Virginia Messina, MPH, RD with JL Fields

I had gotten to a point where I was questioning what I was eating and was it optimal for my health. I felt that it was, but was my diet lacking. That and then I found a page of Facebook, “What Fat Vegans Eat” and it reminded me that I was increasingly eating processed vegan food. I work full time and am working on my second Masters degree, so my eating habits have been lacking. There, I admitted my diet had become processed once again and I could lose a few pounds. This book has a section on “When Vegans are Overweight” p. 132. The bottom line is that a vegan diet is more compassionate, advocate centered and respectful. I think it’s more than that when whole foods are eating and it becomes better for the body to process and gain nutrients. I’m just about to chapter 10: Healthy Aging. I’m there! Aging is happening – the healthy part is my latest challenge. 

There is also a section of recipes that I am going to begin preparing, resources for vegan women, a metric conversion table (always handy if you love to purchase cookbooks when you travel for find on the internet). 


January 12, 2014

Another Blog: Vegetarians of Washington blogging about a very special octopus

Here’s a link to an interesting blog post by Vegetarians of Washington regarding an Octopus post: Octopus – Don’t beat it, don’t eat it!


June 30, 2013

21-Day Vegan Kickstart / a Physicians Committee for Responsible Medicine (PCRM) site

The 21 Day Vegan Kickstart is about to begin – now they start the 1st of every month. Just goes to show that I haven’t done one for quite sometime. But it’s time to get back to basics and cleanse the palate and gut with new foods and spices.
Here’s the grocery list for the Kickstart – if you’re allergic to certain foods, don’t buy then just substitute a similar food plant based food from that food group. Organic is best cause we don’t want any extra chemicals or altered food in our body. Food is our medicine to help us live at optimal health.
Join me in 21 days of changing up our food choices and eating a plant based diet (I already do that). If the list looks too tough, then just start shopping (except for the fresh food) a bit at a time and start next month.

21-Day Vegan Kickstart / a Physicians Committee for Responsible Medicine (PCRM) site.

June 16, 2013

Thousands of Vegans Studied | NutritionFacts.org

Thousands of Vegans Studied | NutritionFacts.org.

This may be shocking for some, but I’m not surprised. Enjoy!

June 7, 2013

Obvious and Not-So-Obvious Vegan Foods

Another Vegan:

I recently discovered So Delicious, Dairy Free, Cultured Coconut Milk. My new favorite food and love the vanilla with organic granola.

Originally posted on V is for Vegetables:


Breaking news: Hershey’s Chocolate Syrup is vegan. How is this possible? I have spent the last two years avoiding this product and any similar product because I assumed they would contain dairy. Rather than being excited that I can eat this product, I am a little disappointed that I “gave up” eating something delicious that I didn’t need to give up. Granted, should I have spent the last two years pouring Hershey’s Chocolate Syrup down my throat every night? Probably not healthy. It’s basically just chocolate-flavored high fructose corn syrup. Yum.

This discovery got me thinking. How many other products have I been avoiding that are actually vegan? I Googled “vegan Hershey’s chocolate syrup” and Peta’s website popped up with an entire list of “Accidentally Vegan” grocery store products. I already knew that Oreo’s are vegan but a few more items surprised me…

  • Reese’s Puffs Cereal
  • Ghiradelli Hot Chocolate
  • Sour…

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May 4, 2013


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April 20, 2013

OMG! I was at Spring professional development/council meetings last week. Well, at a few meh moments of listening to speakers I was on my iPad searching for Vegan stuff – mostly food recipes to get ideas of what I might eat in Leavenworth, WA. Oh, they do speak Vegan there; although, I was worried in the front end of the week what I might find in their German themed city…that’s another post for another day.

I may be 60, but I do have a pretty good sense of humor and some swearing still makes me laugh my head off. We all have a bit of a dark side, right!

The recipes look amazing – havent’ tried them yet (I just got back from Leavenworth), but am going to try Tuscan Tempeh Pasta minus the tempeh and adding black beans. Allergic to soy! I laugh my head off every time I read one of the posts – if it offends you just don’t go back. I’m a new fan and get to be happy in the process = better health.

Check out Thug Kitchen and here’s their link to Tuscan Tempeh Pasta.

February 23, 2013

Arabian Lentil Sauce

I have found myself lingering and cooking again in the kitchen. I have been so busy with life these past few months, that fast vegan food has been my diet. Although a diet of fast vegan food is better than some diets, isn’t as nutritious for the body long-term as cooking whole organic vegan meals. Finding the time to cook isn’t easy, but am trying.

I found a wonderful recipes, Arabian Lentil and Rice Soup,  in Isa Chandra Moskowitz’s book Appetite for Reduction. Personally it didn’t have the variety of vegetables to qualify for a soup – just my taste!! So, adapted it as a dish to pour over rice

Arabian Lentil Sauce

2-3 T. water or vegetable broth for sauteing

1 medium diced onion

6-8 cloves of garlic (depending on size)

pinch or two of freshly group black pepper

1/2 tsp. salt (add more if you like salt)

1 T. ground cumin

1 tsp. ground coriander

1 c. dices or slivered carrots

1 c. dried red lentils

6-8 cups of vegetable broth (depending on prefered thickness)

about 1/4 c. freshly squeezed lemon juice

4-quart pot for stove use

Saute the onions and garlic in water/vegatable broth then add the spices and cook another minute. Add the rest of the ingredients expect the lemon juice.  Bring to a boil and reduce to simmer – cook about 40 minutes. When the lentils are fully cooked add the lemon juice and spices as needed to taste. Let sit 10 minutes and serve over rice.

adapted from Isa Chandra’s Moskowitz’s recipe: Arabian Lentil and Rice Soup

Check out Isa’s blog, Post Punk Kitchen.

February 14, 2013

Refresh and Renew

“Life is so Daily”

Those four little words are so true, it seems a bit mundane for me! I prefer a re-write: Life is so Daily, so let’s change!

Purchased a mini version of a book I had years ago, The 28 Day Plan by Christine Green. I need to make some changes in my diet, get more exercise, and pay more attention to refreshing and renewing.

Happy Valentines Day – treat yourself and the ones you love

Be Healthy

December 30, 2012

Vegan Small Fare’s 2012 in review

The WordPress.com stats helper monkeys prepared a 2012 annual report for this blog. Here’s an excerpt:

The new Boeing 787 Dreamliner can carry about 250 passengers. This blog was viewed about 1,500 times in 2012. If it were a Dreamliner, it would take about 6 trips to carry that many people.

Click here to see the complete report.


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