Healthy Vegetarian Diet Blog

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Welcome to our blog. This is where you'll find what's new on our site, including new recipes, articles, and tips on optimizing your health on a vegetarian diet.

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Jan 31, 2018

Move Over Kale: This is the Superfood for 2018


If you’ve been following me for a while, or you’ve read my book, Eat Right for Life With a Plant-Based Diet, you know that I’m a big fan of reducing or eliminating unhealthy carbs and the products made from them. It’s been proven time and time again that a diet consistently high in sugar and starch will eventually cause health problems.

That’s why I’ve fallen in love with cauliflower; a health-promoting vegetable that until recently, never appeared on my kitchen table. Cauliflower’s mild flavor and versatility make it a perfect replacement for high-carb grains and grain products, including rice, potatoes, pasta, and even pizza crust.

Use it in Place of Rice

It’s easy to turn cauliflower into a rice replacement. All you need is a box grater (or food processor) to turn the cauliflower florets into small granules similar in appearance to rice, and it takes no time at all. You can also buy it pre-riced in the frozen food section of many stores.

Make Mac and Cheese Sans the Mac

Who doesn’t love mac and cheese? I think most people do, but it’s not exactly the healthiest thing to eat. Cauliflower, again, comes to the rescue. It lets you transform Mac and Cheese into a healthy, low-carb dish, by replacing half or all of the pasta with cauliflower florets. The cauliflower will do the same thing the pasta does; absorb that delicious cheese sauce.

If you already have a favorite Mac and Cheese recipe, just swap out the Mac for the cauliflower florets.

Make a Low-Carb Pizza Crust

Yup, you can make a low-carb, delicious pizza crust with cauliflower rice. To make it requires a little work, but it’s not complicated.

If you’re feeling ambitious, this is one of the recipes that I’ve used successfully.

Swap Out High-Starch Potatoes to Create a Healthy Version of Potato Salad

Use the cauliflower florets in place of the potatoes in a mock potato salad.

There are many other ways to use cauliflower. You can puree it in a food processor to create mock mashed potatoes, roast it, or eat it raw with a dip.

It’s Not Just About the Versatility, Cauliflower is a Superfood

It’s not just about carbs. Cauliflower is also a highly nutritious, cruciferous vegetable. It's loaded with fiber, vitamin C, antioxidants, phytonutrients, and has many other key vitamins and minerals.

Research shows that cruciferous vegetables like cauliflower may fight certain types of cancer. There's also mounting support that it may improve blood pressure and kidney function, boost brain health, support detoxification, and help with digestion. Many of the nutrients in cauliflower are anti-inflammatory, which means it also helps to fight numerous illnesses that are related to inflammation.

Dec 27, 2017

Low-Carb Vegetarian Recipes

A low-carb vegetarian diet can sometimes be a challenge. Here are some easy, satisfying, and yummy low-carb vegetarian recipes to get your started.

Continue reading "Low-Carb Vegetarian Recipes"

Nov 20, 2017

The Low-Carb Vegetarian Diet

Low carb diets have been the rage for quite some time, and for good reason, but the low-carb vegetarian diet is just starting to take off. Learn about the benefits and what low-carb vegetarians can eat.

Continue reading "The Low-Carb Vegetarian Diet"

Nov 13, 2017

What you really need to know about tofu


Tofu is definitely the most popular vegetarian protein and meat substitute. The problem is, there’s a lot of misinformation about it. If you do a search online you’ll find that most of the information touts it as a healthy superfood. And, yes, there is a healthy side to soy and tofu, but not in the quantities that most people are consuming, especially vegetarians and vegans. So let’s sort out the good, the bad and the ugly of tofu.

The Good

You get 9 grams of protein from just three ounces, and it’s a complete protein that’s comparable to meat. Tofu is also a great source of calcium, iron, and magnesium, and it contains phosphorus, potassium, and zinc.

It’s been suggested (not proven) that soy helps with menopause symptoms, inhibits cancer cells, and protects against several other health problems. But, many health claims are based on just one study.

The Bad

Eating too much tofu, or any other unfermented soy product, can cause health problems, such as infertility, hypothyroidism, thyroid cancer, breast cancer and kidney stones. This isn’t speculation, there are now 170 scientific studies that confirm the health problems associated with soy.

The Ugly

There are other issues with soy. Ninety percent is genetically modified, and it contains high levels of aluminum, which is toxic to the immune system. Plus, unfermented soy contains high levels of phytic acid that inhibits the body’s ability to absorb important minerals, including calcium, magnesium, and zinc.

It's interesting to note that the U.S. Food and Drug Administration has just proposed a rule to revoke the authorized health claim that soy protein reduces the risk for heart disease. They state that many new studies show inconsistencies in the relationship between the two.

How much are you really consuming

The tricky bit about soy consumption is that you're probably consuming a lot more than you think. Soy, in the form of soy by-products, is in 60 percent of all processed and packaged foods. And, it’s in close to 100 percent of fast foods. Why? The U.S. government’s Farm Bill gives massive subsidies to farms that grow soy. In fact, between 1995 and 2014, soy subsidies totaled a whopping $31.8 billion. That’s a lot of soy and it has to go someplace!

Here’s what you can do

Reduce or eliminate processed and fast foods. This will minimize the hidden soy in your diet.

Add plenty of other plant proteins to your diet. Don’t make tofu your primary protein or meat replacement. Eat small amounts and only occasionally. Incorporate plenty of other vegetarian proteins into your diet, like eggs, nuts, seeds, and other legumes, especially tempeh, which is fermented soy (fermented soy products contain very little phytic acid, are easy to digest, and are more nutritious).

Want to learn more about soy and other plant proteins? Order my new book, Eat Right for Life With a Plant Based Diet. It's now available in soft cover and Kindle.

Nov 07, 2017

Move over pescatarians and flexitarians, there’s a new vegetarian diet that’s gaining traction.

You’ve probably heard of some of the more popular low-carb diets, like paleo, south beach, and Atkins, to name just a few. These diets simply reduce or entirely replace sugars and starches. Well, now there’s a low-carb vegetarian diet, and it’s really catching on.

Low-carb diets are popular because they've been proven to make you lose weight. When it’s a sustainable diet, it can also have some significant health benefits, too, like,

  • Balances blood sugar
  • Reduces appetite
  • Eliminates crazy food binges
  • Increases energy
  • Reduces, or eliminates, belly fat and fat around your internal organs

A low-carb diet is not difficult to follow for meat eaters. But for strict vegetarians, it can be a bit more of a challenge. This is because most strict vegetarians have come to rely on high starch grains, particularly wheat products. Instead of grains and other starches, a low-carb vegetarian relies on nuts, seeds, eggs, cheese, and high-protein meat replacements like tempeh, tofu, and other legumes.

Legumes are still high in carbohydrates, but, for strict vegetarians, they’re an excellent and necessary source of protein, fiber, micronutrients, and phytochemicals.While a low-carb vegetarian diet is not as low in carbs as the paleo diet, for example, you can still get the same benefits.

If you want to learn more about adopting a low-carb, plant-based diet, my book, Eat Right for Life with a Plant-Based Diet: the Secret to Permanent Weight Loss and Optimal Health, includes an extensive section on carbohydrates. The chapter includes all the benefits of reducing sugar and starches. Plus it has guidelines on the carbs you should consume and how much. You can order it now on

Oct 17, 2017

How to Cook Tempeh

If you do not know how to cook tempeh, or if you have been stuck on one or two techniques, here are six key cooking techniques that will add a lot more flavor and variety to your diet.

Continue reading "How to Cook Tempeh"

Sep 26, 2017

Journal Your Way to Better Health and Weight Loss

There is a Japanese saying, “hara hachi bunme.” It means to just eat enough to get rid of the feelings of hunger, never to eat to the point of feeling full. The Koreans say they stay thin and healthy by “eating like a crane.” (Cranes can only pick at food because of the shape of their beaks.)

And the Americans? Most struggle to lose weight and keep it off by yo-yo dieting (going on and off extreme weight-loss diets) and working out like maniacs – which is a short-term solution – if it works at all. As I’ve said many times before, the only diet that works is a diet that is permanent.

If you’re ready to make lasting changes to your diet, where’s the best place to start? Journaling. Every day you journal everything that you eat, including small snacks. You’ll be amazed what this process reveals.

We all tend to think that we know what we’ve eaten throughout the day, but once you start to journal, a different picture emerges. Journaling doesn’t have to be complicated. Use a simple notebook. When you eat out, take a snapshot of everything with your smartphone. Once you get home, you can write it all down.

Do this for a minimum of two weeks to get a full picture of your eating habits. Some of the issues that you may uncover include:

Too much sugar
Too many grains and other starches
Unhealthy and frequent snacks
Possible food addictions and sensitivities
Not enough protein or healthy fats

You may also discover some emotional eating patterns as well.

If you’d like to give this a try, but need some additional motivation and support, I’m starting an informal support group. Having a support group helps you stay on track with the process. We’ll share issues and helpful tips. Plus, I’ll give some recommendations on how to best use your results to get you closer to your goals.

There’s no charge to participate. Just send me an email to let me know that you’re interested along with any questions that you have. I’ll then send you some additional details.

Sep 25, 2017

Now on Kindle

Kindle version of Eat Right for Life

The Kindle version of my new book is finally out. You can order your copy here.

Sep 22, 2017

Do you have a serious magnesium deficiency? If you're a vegetarian or vegan, the answer is probably “yes”

There’s an epidemic of individuals who are magnesium deficient. And if you're one of them, you're at risk for serious health issues, like depression, osteoporosis, heart disease, and many others.

Magnesium is a crucial mineral for good health, yet in the U.S., between 75 and 80 percent of the population is deficient. If you’re a strict vegetarian or vegan, you have an even higher risk of deficiency. The reason? The typical vegetarian and vegan diet is loaded with grains that are high in phytic acid, a substance that blocks your body’s ability to absorb essential minerals, including magnesium, zinc, and calcium.

Every organ in your body, especially your heart, muscular system, and kidneys, needs magnesium. Signs of a serious deficiency include numbness and tingling, muscle contractions and cramps, and abnormal heart rhythms.

The solution? 1) Limit your consumption of grains, 2) eat foods high in magnesium, and 3) take a magnesium supplement. If you’re a strict vegetarian or vegan, you must do all three to reverse or prevent a deficiency.

Have you signed up for our newsletter? Sign up here and get the latest articles, recipes, and tips delivered to your inbox. You'll also receive a free sample of my new book Eat Right For Life With a Plant-Based Diet: The Secret to Permanent Weight-Loss and Optimal Health.

Aug 16, 2017

How Your Gut Affects Your Mood: The Food Mood Connection

Women like to joke about men having “two brains.” But the reality is, we all do. We have our main brain, our command center, in our heads, and our second brain in our gut. Both have neurons that produce serotonin.

Serotonin is important. It plays a key role in regulating your moods and reduces depression and anxiety. Most of it is located in the gut, not the brain. For this reason, it’s been speculated that antidepressants, which raise serotonin levels in the brain, are not always effective, yet dietary changes are.

Boost Your Serotonin Level with Good Bacteria

There’s plenty of research that shows good bacteria in the gut is a key player in the development of the brain and is involved in mood, behavior, and emotions. One particular study found that a “Four-week intake of an FMPP (fermented milk product with probiotic) by healthy women affected activity of brain regions that control central processing of emotion and sensation.”

This is just one more example of how a healthy digestive tract is essential, not only for our physical health but for our emotional well being as well.

To get more good bacteria into your gut, it helps to eat fermented foods, like Kefir and sauerkraut. But, don’t buy cooked or pasteurized versions of fermented foods. The fermentation process is designed to kill off the bad bacteria, but it kills off the good bacteria, too.

Good digestion and good health go hand in hand, and good bacteria is crucial for both. This is especially true for vegetarians. Many of the staple foods in a vegetarian diet have phytic acid, which interferes with the absorption of important minerals. One way to combat this issue is to maintain a healthy level of good bacteria.

Want to learn more? Order my new book, Eat Right for Life With a Plant-Based Diet: The Secret to Permanent Weight Loss and Optimal Health.

Study Reference
Consumption of Fermented Milk Product With Probiotic Modulates Brain Activity

Jul 31, 2017

What you need to know about vegetarian protein hacks

I know I’ve written about protein in the past, but one thing I haven’t written about is protein hacks. Protein hacks are important if you want to keep your meals nutritious and to avoid boredom.

As you probably know, your body needs protein to survive. For example, protein is used to build and repair cells, break down food, and to maintain and build muscle.

Understanding Proteins

To understand protein hacks, first, you have to understand how proteins differ. Proteins are made up of different amino acids, and different proteins have different combinations. Steak, for example, has a different combination of amino acids than beans. This is important to understand because each amino acid has a different function to perform in order to keep you healthy.

Meat has all the amino acids, and, for this reason, is called a “complete” protein. Unfortunately, most plant proteins are missing one or more amino acids, so they’re "incomplete".

There are only a handful of complete plant proteins, including tempeh, chia seeds, and quinoa. The problem is, we can’t always include a complete vegetarian protein into our meal. Well, we can, but things would get boring, and boredom is the number one reason vegetarians go back to eating meat.

How to Create a Protein Hack

The solution is to create what I call a protein hack. A protein hack is when you combine incomplete plant proteins to get all the amino acids you need. For example, both black beans and rice are incomplete proteins. But together they compliment each other by providing the amino acids that are lacking in the other, creating a complete protein that’s just as good as any animal protein.

To create a protein hack you can combine a whole grain with a legume, or combine nuts or seeds with a legume. In addition to rice and beans, other common hacks include rice noodles with peanut sauce, hummus, and oatmeal topped with walnuts. All you need is a little imagination to create your own.

Jul 13, 2017

Here's what you really need to know about saturated fats and coconut oil


There’s been a lot of press lately debating whether coconut oil is a healthy or unhealthy food. Those that argue that it's unhealthy base their claim on the fact that coconut oil is saturated and saturated fats can lead to heart disease.

That is no longer the consensus in the scientific community. In fact, current research has found that saturated fat, in moderation, is actually healthy.

Even without the studies, it’s clear that saturated fats cannot be the demon food that they’ve been made out to be. Just look back at the history of our dietary habits. Saturated fats were a regular part of our diet before the 1970s – think butter and lard – yet obesity and heart disease were not common illnesses.

Coconut oil, in particular, is a super healthy saturated fat. In fact, Dr. David Perlmutter, a brain-health expert, and author of the book “Grain Brain” (great book by the way) recommends it to prevent Alzheimer’s disease. But the benefits don’t stop there. Coconut oil is a medium-chain fat (MCF) which is known to raise your metabolism, increase fat burning and stamina, and help you lose excess weight.

It’s unfortunate that so many people have become afraid of eating fats, particularly saturated fat. Your body must have healthy fats to function properly and stay healthy. In my new book, Eat Right for Life With a Plant-Based Diet, I’ve dedicated a chapter on the topic of fats: which fat to add and which ones to eliminate and why, as well as how to calculate how much fat you can consume without gaining weight. You can find out more and order it at Amazon.

Jul 11, 2017

Overweight and Undernourished: A New Epidemic

Produce Section

It’s amazing that just a generation or two ago people ate only protein from farm-raised animals and fresh fruits and vegetables that were grown locally. Nothing was flown or shipped into grocery stores from other cities and countries.

Today, the reverse is true. Ninety percent of the food in mainstream stores is processed, and only 10 percent is fresh. This is obvious as you walk around a conventional grocery store. There are rows and rows of processed, frozen, and pre-packaged food items and a small produce section.

Along with this change in eating habits comes a shocking new statistic published in the New England Journal of Medicine: there are now a whopping 2.2 billion people that are overweight or obese.Why? Processed foods lack the nutrients, vitamins, and minerals that the body needs to grow and stay healthy. As a result, we instinctually eat more. In essence, we become overweight, overfed, and undernourished.

One of the best solutions is to eat a healthy vegetarian diet. Another report (and there are many) in the Journal of the American College of Nutrition, states that vegetarians don’t just lose more weight than those on a typical low-calorie diet; they also improve their metabolism. And, when you optimize your metabolism, you burn more calories instead of storing them as fat.

There are, of course, loads of additional benefits to going vegetarian. Studies have also shown that those on a vegetarian diet develop fewer illnesses. But developing and sustaining a healthy vegetarian or vegan diet requires careful planning and a certain amount of knowledge about not only what to eliminate but what you need to add to your diet to stay healthy and fit. My new book, Eat Right for Life With a Plant-Based Diet addresses all of these topics plus more and is now available on Amazon.

Eat Right for Life With a Plant-Based Diet

Jun 26, 2017

Eat Right For Life With a Plant-Based Diet: The Secret to Permanent Weight Loss and Optimal Health

Whether you are a new or seasoned vegetarian or vegan, my new book is an essential guide to living well on a plant-based diet.

Continue reading "Eat Right For Life With a Plant-Based Diet: The Secret to Permanent Weight Loss and Optimal Health"

May 24, 2017

Why 84 Percent of Vegetarians and Vegans Return to Eating Meat

If you find it difficult to maintain a vegetarian diet, you’re not alone. I was floored when I read that 84% of vegetarians and vegans go back to eating meat.*

This surprising data comes from a large survey conducted by Faunalytics, a large nonprofit that specializes in data focused on animal welfare.

According to their survey, the most popular reasons given for abandoning a vegetarian or vegan diet were the following:

* Always feel hungry
* Tired of eating the same food
* Too difficult to be a strict vegetarian

Can you relate? If so, there are some things you can do to combat these issues:

Always feel hungry? Many vegetarians eat too many carbohydrates and too little protein or fat. Each meal should be a balance of all three. If you don’t get enough protein and fat, you will definitely be hungry and unsatisfied throughout the day.

Tired of eating the same food? This is a pitfall that’s easy to fall into, especially when you have a busy schedule. I find that having a high-speed blender, like a Vitamix or NutriBullit works wonders for making a vegetarian diet more exciting and less time-consuming. (See the two quick recipes below.)

Find it too difficult to be a strict vegetarian? There are a number of solutions to this problem. The top solution is to plan your meals in advance and keep your pantry well stocked. Before eating out, call or check online to find out if the restaurant can accommodate you. And, take healthy snacks and a powdered protein with you when you're away from home or on vacation.

What's your biggest challenge? Skip down to the bottom of the page and let us know.


Pea Soup

Don’t let the simplicity of this soup fool you. If you like peas, you will love this recipe. It tastes like you’re eating soup made from fresh peas from your garden.

Ingredients per serving:

1 cup water
1/2 cup frozen, organic peas
1/2 tbsp.extra virgin olive oil
Salt & Pepper to taste
Croutons (optional)


1. Place the water and peas in a high-speed blender and blend until smooth. Transfer to a pot and simmer on the stove for three to five minutes. If using a Vitamix, keep blending until it’s hot and steamy, about 5 minutes.

2. Pour into bowls, add olive oil, stir and enjoy.

3. Optional: add your favorite croutons.

Cucumber and Mint Smoothie

This is refreshing for the warm weather and after a workout.

Ingredients per serving:

2 to 3 fresh mint leaves
1/4 large cucumber
1 cup of water
3 to 4 small ice cubes

Place all ingredients in a high-speed blender and enjoy.

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Feb 16, 2017

Vegetarian Stir Fry with Tempeh and Broccoli Florets

I love this recipe. It's easy, and although it takes a little more time than I usually like to spend in the kitchen, it’s worth it.

(You can use tofu instead of tempeh in this recipe.)

Serves 2


4 ounces brown rice noodles (or brown rice)
4 ounces of tempeh
2 cups broccoli florets
1 tbsp. coconut oil


2 tbsp. soy sauce
1 tsp. cornstarch
1 tbsp. xylitol (or sweetener of your choice)
1 tsp. grated ginger
1 garlic clove, crushed
Pinch of crushed red pepper


  1. Steam tempeh for 20 minutes. When done, cut into 1-inch cubes and set aside.
  2. While the tempeh is steaming, make the sauce. Add all sauce ingredients to a bowl and stir well until the cornstarch has completely dissolved.
  3. Soak noodles in hot water (follow package directions)
  4. Steam broccoli for 3 to 4 minutes.
  5. Heat coconut oil in a wok or large skillet.
  6. Add tempeh to the wok or skillet and stir-fry until slightly golden.
  7. Add broccoli and sauce and stir until sauce bubbles and thickens.
  8. Add rice noodles, stir well, and enjoy!

Recipe inspired by Stir-Fried Broccoli, in the Good Food Made Simple, Vegetarian cookbook.

Feb 10, 2017

5 Tips to Stop Emotional Eating

You’re having a bad day. Maybe something happened in the office that stressed you out, or that special someone in your family has pushed your buttons. Your first reaction is to reach for food, something sweet and comforting, like a bag of cookies or a slice of chocolate cake. We call this emotional eating. We’re not hungry, but when we get upset, angry or sad we need — and desperately want — something to lift our spirits. And this means, more often than not, eating a sugary treat. Not just because it tastes good, but because sugar triggers your brain to send you a lifeline.

You see, when you eat sugar, your brain produces endorphins and serotonin. The endorphins reduce your anxiety, increase your sense of well-being (comfort), and boost your self-esteem. Serotonin acts as a mood regulator and anti-depressant.

Unfortunately, the lifeline is temporary: You’ll crash shortly after the sugar splurge, and you’ll have to deal with the guilt and remorse you feel for the indulgence.

So, what can you do? The only way to stop self-medicating with food is to retrain yourself to respond differently to your emotional triggers, and there are several ways you can do this.

1) Become aware. Train yourself to stop and think before you indulge. Remind yourself that the food fix is temporary, unhealthy, fattening, and will make you feel worse than before. When you understand why you’re doing what you’re doing, and the consequences, you have a good chance of changing your behavior.

2) Get some cardiovascular exercise; it releases endorphins and boosts your moods. Even a brisk walk for 15 to 20 minutes can do the trick.

3) Remember to breathe. When we get upset, our breath becomes shallow, and that makes us even more upset or nervous. Experiment with some deep breathing exercises. See this article from Time: "6 Breathing Exercises to Relax in 10 Minutes or Less" for some great examples.

4) Eat something that’s healthy instead, like a piece of fresh fruit. You’ll still get some sugar, but it has fiber and nutrients.

5) Vent to a friend. Reach for the phone instead of that goodie. Sometimes this can help.

It takes some time to retrain yourself to react differently to your emotional triggers, so don’t give up. With practice, you won’t have to think about it. You’ll still get the impulse to self-medicate, but your mind will jump in to stop you.

Oct 24, 2016

You can eat potatoes without the guilt when you use this little trick

Purple PotatoesPurple Majesty Potatoes

We really love our potatoes. There are so many ways to enjoy these lovely, creamy, delights. But, our beloved potatoes come with some serious drawbacks. They’re loaded with starch that’s quickly digested and turned to blood sugar. We then store that sugar as fat if we don’t burn it off. What’s more, the most common varieties of America’s favorite vegetable is not especially nutritious.

Fortunately, there are several, lesser-known types of potatoes that are super nutritious. The Russet Burbank potato, for example, is rich in phytonutrients (phyto means plant in Greek); it’s a great source of potassium, vitamin C, and high in vitamins B2, B3, and folic acid. But, their high starch content rapidly turns to sugar when you digest them.

There is a workaround to this dilemma. Yeah!

According to Jo Robinson in her terrific book “Eating on the Wild side,” you can significantly cut down on the sugar spike. The trick is to cook them, let cool, and then refrigerate for twenty-four hours. This process will reduce your blood sugar response by as much as 25 percent. If you’re a potato lover (who isn’t), I think it’s well worth this extra step. Of course, you can then reheat them before serving or use for potato salad.

I think the beautiful specimens in the picture are called Purple Majesty. I picked them up at Whole Foods, but, like many markets, they don’t specify the type of potato. If you have access to a farmer's market, there are more varieties, and they can tell you precisely what they are.

Aways look for new potatoes. They're an excellent choice as they have a lower impact on blood sugar than mature, or old, potatoes; sometimes half the amount!

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Oct 20, 2016

Sugar Cravings

Learn how to stop sugar cravings and give up added sugar. Yes, sugar is addictive and when you try to give it up you suffer from withdrawal symptoms, but there are simple things that you can do to stop them.

Continue reading "Sugar Cravings"

Oct 19, 2016

7 Tips for Getting More Nutrition from Your Non-Organic Produce

Eating well doesn’t always mean buying organic. Sometimes it's just too expensive – like when one red pepper costs $5.00. I get it, especially if you have a large family to feed.

I recently learned quite a few tips on getting the most from your produce, whether it’s organic or not. Here are some of my favorites from "Eating on the Wild Side, The Missing Link to Optimum Health":

  • Tear lettuce into bite-size pieces the day before consuming. This will increase its antioxidant level.
  • Prepare your garlic – chop, mince, slice – and let it sit for 10 minutes before cooking it. If you don't let it sit, most of its health and healing benefits are destroyed by the heat.
  • Carrots are rich in beta-carotene, but must be eaten with a fat or oil to optimize its absorption.
  • While sweet potatoes have a sweeter taste than white potatoes, they have a much lower glycemic index than white potatoes – 45 compared with 75 to 100. (The GI ranks how quickly and high a particular food boosts sugar and insulin levels.)
  • Cooked blueberries have higher antioxidant levels than fresh berries.
  • Although we enjoy raw carrots, especially in our juices and salads, cooked carrots have twice as much beta-carotene.
  • Don’t underestimate the cherry tomato. They have up to 12 times more lycopene than beef-steak tomatoes.

To learn more great tips like these, you can get "Eating on the Wild Side, The Missing Link to Optimum Health" on Amazon.

Sign up for our newsletter and get more great tips each month on creating and maintaining a healthy vegetarian lifestyle, including new recipes.

Oct 18, 2016

Green lentil pasta?

vegetarian soup

I have a slight sensitivity to wheat, so I stay away from it 95% of the time. I just cheat on holidays and when I’m vacationing.

I’ve tried pastas made with rice flour, but I don’t eat it too often because it spikes your blood sugar like candy. I did find something else, though, that I just tried last night. It’s pasta made from green lentil and some oat fiber. I was skeptical at first, but kind of desperate to find an alternative to the rice flour.

Lentils are seriously healthy. In fact, according to Jo Robinson excellent book, “Eating on the Wild Side,” both black beans and lentils have more antioxidants than all the other common legumes.

The recipe I used is super easy to make, and really flavorful.

Servings: Approximately 2


1 tbsp. Extra Virgin Olive Oil
2 cloves of chopped garlic
2 cups of fresh kale leaves, deveined and torn into bite-sized pieces
8 ounces of button mushrooms
1/2 bag Modern Table, Lentil Penne


1) Boil a large pot of water with salted water.

2) Heat the oil in a frying pan. Add the garlic and sauté until fragrant and just starting to turn brown.

3) Add mushrooms, cook until they have some color, and then add the kale. Continue cooking until the kale is tender but still somewhat firm.

4). Drain the pasta and add it to the pan with just a couple of teaspoons of the pasta water to keep it moist.

The pasta takes about 8 minutes to cook, so add it to the boiling water during the last steps. I usually have everything prepared ahead of the pasta, so that the pasta doesn’t dry out waiting.


Oct 17, 2016

Are you a Vegetarian TOFI?

Are you a Vegetarian TOFI? If you eat too much wheat and sugar, and get little to no exercise, there's a chance that you are.

A person who is a TOFI is thin on the outside, but has fat on the inside.They have little muscle tone, and extra belly fat (visceral fat), commonly referred to as a wheat belly.

There are two types of body fat. Subcutaneous fat is pretty harmless. This is the fat that lies just under your skin on your rear end, thighs, and arms. Then there’s visceral fat. This is hidden, dangerous fat that accumulates around your internal organs, including your heart, liver, and digestive system. The only place visceral fat is visible is your tummy.

Surprisingly, a Vegetarian TOFI can experience the same health issues as an overweight or obese person, including cancer, autoimmune disorders and brain disease.

TOFI is not a rare condition. In fact, it’s pretty common in the vegetarian community partly because of all the additional grains, especially wheat, that vegetarians consume.

The best cure for TOFI is a healthy vegetarian lifestyle. This includes some type of cardiovascular exercise (like brisk walking), and muscle building exercise, at least three times per week; eliminating or minimizing foods made with white and whole wheat flours, and eliminating added sugar.

Eliminating added sugar from your diet is a great place to start. If you haven't already done so, sign up for my complementary 7 Day Sugar Cleanse Challenge. Each day you'll receive tips and recommendations to help you get to a sugar-free diet.

Jul 29, 2016

Baked Falafel with Yogurt and Dill Sauce

Baked FalafelsBaked Falafels

I've always been a big fan of falafels. They make an easy, no-fuss dinner or lunch. You can fry or bake these, but I prefer baked. I’m sure you’ll enjoy them.

Falafel Ingredients:

1 15 ounce can Chickpeas (Garbanzo Beans)
1 clove garlic - use microplane or mash in a mortar to create paste
1/2 small onion, finely minced
1/4 heaping tsp. coriander
1/4 heaping tsp. ground cumin
A healthy pinch to 1/8 tsp. cayenne (dial up or down depending on how hot you want these)
1/3 cup chopped parsley
salt and pepper to taste
1/8 tsp. baking soda
1 tsp. lemon juice
Extra Virgin Olive Oil

Yogurt Sauce Ingredients:

1/2 cup whole-fat yogurt
1/4 cup sour cream
1/2 garlic clove - use microplane or mash in a mortar for paste
1 tsp. chopped dill
1/4 tsp. cayenne pepper – or to taste


1. Preheat oven to 375° F.

2. Mash chickpeas with a fork or potato masher. Add the spices, onion, salt and pepper, baking soda, garlic, parsley, and lemon juice. Use your hands to mash ingredients together.

If you decide to use a food processor, pulse all the ingredients (minus the oil) until the mixture is mixed, but still somewhat chunky. Be careful not to over-process.

3. Grease a large baking sheet.

4. Create small patties using a heaping tablespoon of the falafel mixture and place on sheet. Brush both sides with the oil. If you skip this step, they will dry out and crumble.

Bake on each side for 10 to 15 minutes, or until golden brown.

In the meantime, create your Yogurt Sauce by mixing all the ingredients together.

I like to serve these falafels in whole-wheat pitas, but they’re also great on top of salad greens.


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Jul 24, 2016

How to Get Enough Vegetarian Protein When You Travel

I was recently watching a great TV show called Alive.  It was a reality competition with a group of trained survivalists on Vancouver Island.   They were truly alone as the contestants were miles apart from one another, and they did their own recording - no film crew.  

Their biggest challenge? Getting enough protein.  When the body doesn't get enough protein it cannibalizes itself.  It literally breaks down muscle tissue to get at its amino acids.  These amino acids, which make up proteins,  are then used as an alternative to food protein sources.

For many vegetarians and vegans, especially newbies, getting enough protein is also the biggest challenge. It's a challenge when we travel, too, especially on tropical Islands, and places where animal protein is the main part of their cuisine.  

For me the best solution is taking along a whole-food, meal replacement with plenty of protein. There are a couple of good ones out there, including the one made by Garden of Life. This particular meal replacement has less than 2 grams of sugar and a whopping 40 grams of vegetarian protein. Since you only need to add water, it’s perfect for traveling.

I first bought this for traveling, but now it’s my go-to breakfast every morning.  

What's your favorite travel tip for vegetarians and vegans? Please share it with us below.

Jul 19, 2016

Mock Chicken Salad

Salads like this one are perfect for the hot Summer months. This is fast to pull together, and can stay in the refrigerator for a couple of days,

You can make this with either chickpeas, tempeh or a combination of both.


8 oz. of Tempeh or 15 ounce can chickpeas (garbanzo beans)
2-3 scallions - finely sliced.
5-6 tbsp. chopped, fresh dill (more or less to taste)
1 to 2 stalks celery - finely chopped 
Juice from 1/2 lemon
2 tbsp. sour cream
2 tbsp. mayonnaise  (can use additional sour cream instead)
salt and pepper to taste


  1. If you’re using tempeh, steam for 20 minutes and let cool.  Cut into small cubes.
  2. Chop the chickpeas, but leave pieces large. Add to tempeh if using both.
  3. Add the lemon juice and mix well.
  4. Add the dill, celery and scallions and mix together.
  5. Add the mayonnaise and sour cream.  You can use 100% sour cream or mayo.  If you're a vegan, simply substitute with a vegan mayo.
  6. Toss well and chill for 30 minutes or overnight in the refrigerator.  


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