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Sunflower scramble! 1.5 c sunflower seeds soaked and drained, 1 tsp tumeric, 3/4 tsp salt, 2tsp nutritional yeast, 2Tbs water. Blend in a food processor! This is a #raw #vegan substitute for breakfast scrambled eggs! We’re about to taste test. I’m dying!! I want it now!! This little class at #suncafe is soooo inspiring to do a raw vegan challenge of some sort…uh oh! ☺

Sunflower scramble! 1.5 c sunflower seeds soaked and drained, 1 tsp tumeric, 3/4 tsp salt, 2tsp nutritional yeast, 2Tbs water. Blend in a food processor! This is a #raw #vegan substitute for breakfast scrambled eggs! We’re about to taste test. I’m dying!! I want it now!! This little class at #suncafe is soooo inspiring to do a raw vegan challenge of some sort…uh oh! ☺

Hi guys! Here is your shopping list this weekend in preparation for the Vegan Challenge beginning Monday May 28th! You can join for 1 day, 1 week, or the full 2 weeks! Whatever you do, make a commitment and stick with it! We’re going to do this together as a community to see the positive effects it will have on our health, overall fitness, energy levels, and physique. Below is a shopping list for you to take with you to the supermarket this weekend. You do not need to buy everything, just buy what you like under each category. I will have the full meal plan with recipes up before Monday. Here it is! Remember, no meat, poultry, eggs, fish, dairy, or honey. And as Nicky Holender says, “EMBRACE THE VEGETABLES!” Herbs: basil, cilantro Spices: black pepper, cayenne pepper or chili powder, cinnamon, cumin, curry powder, paprika Seasonings: hot sauce (sriracha, tabasco), liquid smoke (def get this for eggplant bacon), low sodium soy sauce, mustard, salsa Canned & Jarred: black beans and/or pinto beans, chick peas or garbanzo beans (def get this for hummus), canned whole or crushed tomatoes (for tomato basil soup) Frozen: Edamame (def need this for salads and for “edamole” or “guacamame”), any frozen fruit or veggies you like Seeds & Grains: amaranth (you must try this!), quinoa, ezekiel bread (found in frozen aisle of most health food stores), brown rice, lentils, oats for oatmeal, psyllium husk, flax seeds Fruits & Veggies: Buy anything that you like! Be sure to get these though… Mushrooms, minisweet peppers or bell peppers, baby spinach and/or romaine, carrots, tomatoes, egg plant (need this!!!), sweet potatoes + apples (we’re making a mash), bananas, avocados, an leafy green you like, onions, zucchini (for zucchini noodles), lemon (need this for pico de gallo) Other but not necessary: Almond, rice, hemp, or soy milk, tofu, tempeh, soy yogurt, soy cheese, vegetable broth (but we will also be making our own), rice/hemp/soy protein powder for protein pancakes, almonds, natural organic peanut butter unsalted I will be posting the official meal plan with calorie breakdown either tonight or sometime on Sunday. YOU IN!? Reblog this to make a commitment. Even if it’s for 1 day.

Hi guys!

Here is your shopping list this weekend in preparation for the Vegan Challenge beginning Monday May 28th! You can join for 1 day, 1 week, or the full 2 weeks! Whatever you do, make a commitment and stick with it! We’re going to do this together as a community to see the positive effects it will have on our health, overall fitness, energy levels, and physique.

Below is a shopping list for you to take with you to the supermarket this weekend. You do not need to buy everything, just buy what you like under each category. I will have the full meal plan with recipes up before Monday. Here it is! Remember, no meat, poultry, eggs, fish, dairy, or honey. And as Nicky Holender says, “EMBRACE THE VEGETABLES!”

Herbs:

basil, cilantro

Spices:

black pepper, cayenne pepper or chili powder, cinnamon, cumin, curry powder, paprika

Seasonings:

hot sauce (sriracha, tabasco), liquid smoke (def get this for eggplant bacon), low sodium soy sauce, mustard, salsa

Canned & Jarred:

black beans and/or pinto beans, chick peas or garbanzo beans (def get this for hummus), canned whole or crushed tomatoes (for tomato basil soup)

Frozen:

Edamame (def need this for salads and for “edamole” or “guacamame”), any frozen fruit or veggies you like

Seeds & Grains:

amaranth (you must try this!), quinoa, ezekiel bread (found in frozen aisle of most health food stores), brown rice, lentils, oats for oatmeal, psyllium husk, flax seeds

Fruits & Veggies:

Buy anything that you like! Be sure to get these though…

Mushrooms, minisweet peppers or bell peppers, baby spinach and/or romaine, carrots, tomatoes, egg plant (need this!!!), sweet potatoes + apples (we’re making a mash), bananas, avocados, an leafy green you like, onions, zucchini (for zucchini noodles), lemon (need this for pico de gallo)

Other but not necessary:

Almond, rice, hemp, or soy milk, tofu, tempeh, soy yogurt, soy cheese, vegetable broth (but we will also be making our own), rice/hemp/soy protein powder for protein pancakes, almonds, natural organic peanut butter unsalted

I will be posting the official meal plan with calorie breakdown either tonight or sometime on Sunday.

YOU IN!? Reblog this to make a commitment. Even if it’s for 1 day.

RAW Vegan Cheesecake with Raspberry Sauce

Makes 1 pie tin

Crust:
2 cups raw walnuts
1/2 cup dates, pitted

Filling:

3 cups raw cashews (soaked overnight or a couple hours minimum)
1/2 cup agave nectar
1/4 cup lemon juice
1 teaspoon vanilla extract
3/4 cup coconut oil, melted (set in a warm bowl-do not heat if keeping it really RAW)

Raspberry Sauce:

1/2 bag frozen raspberries
4-6 dates to taste
1/4 cup agave or more to taste and thickness desired

Teriyaki mock chicken bowl. I subbed the rice for extra cabbage and broccoli. There is a big misconception that all things vegan or vegetarian are automatically healthy. You still need to make choices. I ordered the teriyaki “chicken” because I thought they’d sautee or grill the mock meat the same way they’d cook the real chicken. It came out deep fried though with a coating of batter over the mock meat. Ugh! I have found this to be the case at a lot of vegan restaurants. Everything is fried so that it tastes good to people who are scared of non meat dishes. But at least I subbed the rice for extra veggies. They ended up charging an extra $1 for the substitution. Back in the day, I would have complained about the extra dollar but now I feel that it’s worth it. If I can eat my meal as healthfully as possible then I’ll pay extra for it. You don’t need to feel trapped when you eat out. Choices can be made in your favor if you choose to. However, I do believe that there should be equivalent substitutions for rice nowadays everywhere - a small side salad maybe? I bet a small bowl of lettuce costs less than a scoop of white rice. I’ve been to a few of these Asian Fusion vegan restaurants and they are all delicious! I love Asian food because it’s so flavorful and well, I grew up eating it. I was at Sipz in San Diego yesterday with an old high school friend of mine who recommended it and despite the fried surprise, I thoroughly enjoyed my meal. Squirted my fave, sriracha, all over it! I seriously think I eat so much hot sauce that the extra calorie burning boost thats supposed to happen when you eat spicy things doesn’t work for me anymore :p They gave us a ton of food and I ended up saving 1/3 of it for later. So good! Have you ever eaten at a vegan restaurant?

Teriyaki mock chicken bowl. I subbed the rice for extra cabbage and broccoli.

There is a big misconception that all things vegan or vegetarian are automatically healthy. You still need to make choices. I ordered the teriyaki “chicken” because I thought they’d sautee or grill the mock meat the same way they’d cook the real chicken. It came out deep fried though with a coating of batter over the mock meat. Ugh! I have found this to be the case at a lot of vegan restaurants. Everything is fried so that it tastes good to people who are scared of non meat dishes. But at least I subbed the rice for extra veggies. They ended up charging an extra $1 for the substitution. Back in the day, I would have complained about the extra dollar but now I feel that it’s worth it. If I can eat my meal as healthfully as possible then I’ll pay extra for it. You don’t need to feel trapped when you eat out. Choices can be made in your favor if you choose to.

However, I do believe that there should be equivalent substitutions for rice nowadays everywhere - a small side salad maybe? I bet a small bowl of lettuce costs less than a scoop of white rice.

I’ve been to a few of these Asian Fusion vegan restaurants and they are all delicious! I love Asian food because it’s so flavorful and well, I grew up eating it. I was at Sipz in San Diego yesterday with an old high school friend of mine who recommended it and despite the fried surprise, I thoroughly enjoyed my meal. Squirted my fave, sriracha, all over it! I seriously think I eat so much hot sauce that the extra calorie burning boost thats supposed to happen when you eat spicy things doesn’t work for me anymore :p

They gave us a ton of food and I ended up saving 1/3 of it for later. So good! Have you ever eaten at a vegan restaurant?

Creamy Green Avocado Miracle Pasta!!!

Here’s an all natural pasta recipe that’s sure to tantalize your taste buds! I loved that I did not have to use a pre-made sauce or add cream. The avocado is all you need for that succulent fatty taste without the guilt….mmmmm. This is a vegan friendly recipe.

INGREDIENTS (serves 2-3)

miracle noodle ingredients cream green pasta avocado

Sauce:

- 1 medium avocado

- 1/2 -1 lemon

- 1 cup full of fresh basil leaves

- salt to taste

- pepper to taste

- paprika or red pepper flakes to taste

Sauteed veggies:

- 1 red bell pepper, chopped

- 1 cup frozen and shelled edamame

- 1 small onion, chopped

- 2 roma tomatoes, chopped

- little bit of extra virgin olive oil to coat pan

- salt and/or stevia to taste (I did not use a sweetener though. You may if it suits your taste buds)

Noodles:

- 1 pack of zero calorie Miracle Noodles per serving or plate

DIRECTIONS

1. Chop up your veggies. Sautee all of the veggies except for the tomatoes with a bit of extra virgin olive oil on a pan on high heat. Once the veggies look cooked and the onions are slightly opaque, add in the tomatoes at the end. Salt and pepper to taste.

avocado cream sauce basil lemon juice

2. To make the sauce, add the avocado, lemon juice, and basil into a food processor. Blend for about 10 seconds. Then add the salt, paprika/red pepper flakes, and pepper to taste. 

3. Wash your Miracle Noodles thoroughly in warm water. Then pat try on a paper towel. Right before serving, heat them up in the microwave for about 45 seconds to 1 min.

miracle noodle creamy green avocado

4. Scoop some of your cream sauce onto the heated Miracle Noodles and stir until noodles are all green! They really absorb the flavors of the sauce. Mmmm…

miracle noodle pasta

5. Next transfer the green noodles onto a clean plate and top with your sauteed veggies.

6. EAT!!!!! 

NOTES

This is absolutely DIVINE for me. It’s one of those dishes where you need to take time to think about eat bite to truly savor the freshness of the basil, the aroma of the onions, and the slight spiciness of the paprika. Of course this is all made “to taste” to experiment 1/4 tsp of things here and there to make it yours. The above recipe is how I ate it and I absolutely loved it!

cassey ho miracle noodle pasta

This is me being surprised at how amazingly good it was!!!

You can get Miracle Noodles here on their website. As you all know, I am a HUGE FAN of feeling full without feeling the unnecessary calories. The nutrition in this meal comes from all of the fresh veggies you used. So good!!!

NUTRITION FACTS

For 3 servings, each serving has 237 calories, 12.8g of fat, 26.3g carbs, 12.1g fiber, and 10.2g protein. (I used sparkrecipes.com to calculate this.)

20 Tips for Vegetarian Athletes, Body Builders & Fitness Models

As some of you know, I announced last week on facebook that I would be going full on Vegetarian when I get back back to CA. Well I am here now and so far so good! I am not craving meat and am still working out with the same intensity and same energy levels. I am going to try my Lacto-Ovo Vegetarian diet (milk and eggs ok) for 6 weeks, see how I feel, and see whether I want to try Ovo Veggie (eggs ok) or Vegan. I like to use my body as a test center and experiment with different diets and routines.

I am going Vegetarian as a personal challenge, a new lifestyle change, and to cleanse my body. I will be doing tons of research on proper nutrition for vegetarian fitness competitors and will be sharing what I will be doing with you all. More pictures of veggie dishes and sample meal plans for sure. You can follow along with me if you’d like, maybe just try being veggie for a day!

As a kickoff, I have compiled the top 20 tips for Vegetarian Body Builders adapted from BodyBuilding.com. Keep in mind that these are tips for people showcasing their bodies in fitness competitions, so they are a bit intense, but we can learn from what they do and apply it towards our daily lives as needed.

Read more

Happy Earth Day 2011 - Freebies Galore! As with any holiday, businesses like to get in the spirit of things and offer discounts. Ironically though, Earth Day is supposed to be about raising environmental friendliness and getting back in tune with the beauty of nature. Offering free things increases production, so it’s not exactly “friendly” to the earth. Go ahead and take your free coffee, but make sure to work out OUTSIDE today and eat your veggies. Let’s give meat a rest for dinner (if this post is a little too late) and maybe even the rest of the weekend. Go vegan or vegetarian and see how you like it. Embrace your surroundings today and make today about getting in tune with your senses. On to the Earth Day free stuff… FREEBIES! *At participating Starbucks, you can bring in a reusable mug on April 22 to get free brewed coffee or tea. *Origins is offering a trade-in program on Earth Day. Receive a free full-size face cleanser when you bring one of your empty skin-care bottles (from any brand) to an Origins retail store or department-store counter for recycling. Choose from A Perfect World Antioxidant Cleanser With White Tea or Checks and Balances Frothy Face Wash. *Evos is giving away free organic milkshakes on Earth Day. The healthy fast-food chain has locations in Florida, Georgia, and North Carolina. *At the Disney Store, you can trade in five disposable plastic bags for recycling and receive a free reusable shopping bag on April 22. *Lowe’s is giving away one million trees on April 23. *Drugstore.com is giving up to 60% off on green and natural products through April 22. *All 394 U.S. national parks have free admission now through Sunday, April 24. *The Yoga Journal offers a free digital download of the May issue. *Anthropologie is offering free earth day crafts workshops.

Happy Earth Day 2011 - Freebies Galore!

As with any holiday, businesses like to get in the spirit of things and offer discounts. Ironically though, Earth Day is supposed to be about raising environmental friendliness and getting back in tune with the beauty of nature. Offering free things increases production, so it’s not exactly “friendly” to the earth. Go ahead and take your free coffee, but make sure to work out OUTSIDE today and eat your veggies. Let’s give meat a rest for dinner (if this post is a little too late) and maybe even the rest of the weekend. Go vegan or vegetarian and see how you like it. Embrace your surroundings today and make today about getting in tune with your senses.

On to the Earth Day free stuff…

FREEBIES!


*At participating Starbucks, you can bring in a reusable mug on April 22 to get free brewed coffee or tea.

*Origins is offering a trade-in program on Earth Day. Receive a free full-size face cleanser when you bring one of your empty skin-care bottles (from any brand) to an Origins retail store or department-store counter for recycling. Choose from A Perfect World Antioxidant Cleanser With White Tea or Checks and Balances Frothy Face Wash.

*Evos is giving away free organic milkshakes on Earth Day. The healthy fast-food chain has locations in Florida, Georgia, and North Carolina.

*At the Disney Store, you can trade in five disposable plastic bags for recycling and receive a free reusable shopping bag on April 22.

*Lowe’s is giving away one million trees on April 23.

*Drugstore.com is giving up to 60% off on green and natural products through April 22.

*All 394 U.S. national parks have free admission now through Sunday, April 24.

*The Yoga Journal offers a free digital download of the May issue.

*Anthropologie is offering free earth day crafts workshops.

Homemade Seitan (Mock Meat) Recipe

I love tofu, gluten, and seitan (fake meat). I really could be a vegetarian if it I wanted to but I just don’t want to restrict my options and feel guilty if I ever have to choose meat. If I’m at a restaurant and the only choice for vegetarians was a deep fried gluten in sweet n sour sauce, then I’d rather choose the baked chicken, you know what I mean? The vegetarian option is not always healthier.

Minor fact: I used to be a pescatarian back in college for 3 years. What does that mean? I was an omnivore whose only source of meat was from sea creatures. I did it as a personal challenge more than anything, but ended up gaining weight! My school didn’t serve fish until Friday so I ended up stuffing myself with breads and cheeses all the time. It wasn’t healthy so I went back to eating meat and am quite happy.

I am contemplating whether I want to do another personal challenge thing again…I’ve got to think about this. Well, must finish my chicken and tuna in the cupboard before I start anything new.

Anyway, here’s a wonderful recipe on how to make mock meat. It has tons of protein, very little carbs, and very little fat.

INGREDIENTS:

*1 cup vital wheat gluten

*3/4 cup water or broth

*2 tbsp soy sauce

*1 tsp ginger powder

*1 tsp garlic powder

*6 cups broth; for cooking

*3 slices onion; (optional)

*2 pieces fresh ginger; (optional)

DIRECTIONS:

1. Combine gluten flour and dry spices in a medium sized bowl.

2. In a separate bowl, mix soy sauce and 3/4 cup broth or water.

3. Add liquid to dry ingredients and stir gently to combine. Once mixture is well combined, knead seitan 10-15 times, allow to sit for 5 minutes, then knead a few more times.

4. Separate your ball of gluten into three or four smaller chunks. Gently stretch each piece into a flat cutlet, around 3/4 inch thick. Seitan will expand when cooking, so you’ll want to start out with somewhat thin cutlets. Don’t worry about any holes that may form in the gluten.

5. Add seitan to 4 cups of broth in a large pot and bring to a slow simmer. You can add extra spices or flavors to this broth as well. Cover pot and allow to cook for an hour or more. Be sure to use a large pot and plenty of broth, as seitan will expand. Seitan is done cooking when it has firmed.

6. Remove from broth, allow to cool and use in a recipe or make a seitan stir-fry.

Seitan keeps well in the freezer in a sealed container or zip lock bag, so make a double batch and freeze for later, thawing for an hour or two first before using.


NUTRITION INFO (4 oz, 1 serving): 114 cals, 2.1g fat, 3.6g carbs, 20.3g protein.