Category Archives: Plant-Based Vegan

Salt Lake Vegan Trip

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The Rose

Happy Summer Everyone,

I realize it has been a while since I’ve written. As a friend said to me a year ago,
“It’s probably because you haven’t felt you’ve had anything to say.” Not exactly true, but that is part of it. Life also takes over. Doesn’t it for everyone? This is from a recent trip I took to Salt Lake City to visit my aunt & uncle, plus see some dear friends. One of my favorite go-to places is The Rose Establishment. Not only do they have yummy vegan things, like cinnamon rolls and muffins on certain days, but they always have this toasted bread with avocado. It is SO Amazing that I ended up ordering this just about every day I was there…I could literally move to Salt Lake just to order this along with their awesome tea that they serve. They also make great coffee! One day I came back twice to read in the afternoon, I had this amazing tea infused with lavender… It just happened to match my Kindle with the not so correct time setting.

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On another day I had to go back to Sage’s Cafe…

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It says “Vegetarian”, but it is all vegan! It’s another “go-to” place because the food never disappoints, neither does the service!

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If you’ve read my blog before, you know that I love their Jackfruit tacos. YUM! That day I felt like a beer. I seldom drink, but that day it was hot and it went perfectly with this meal.

One of the days I was there, my sweet friend made a few adjustments to my hair…

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Afterwards, I took him to lunch at a new place that I’d heard about called Boltcutter. I was pretty excited about trying this place out…

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…And the menu nor the food disappointed. The prices were also very reasonable.

 

We both ordered the Chorizo Potato dish in wraps…and we had a glass of wine. The food was great, but the wine less so. We talked to the manager, or the guy who looked like he was the manager. My friend asked if it had been sitting for a while. He didn’t offer to bring us any new wine. Just looked and walked sourly around. My friend and I are very polite to people in the service industry. We also leave generous tips, but this guy seemed to not care about anything. As much as I hate to say anything negative about any vegan place, especially since the food was delicious…However, the service could be greatly improved! After this meal, we were stuffed, but then we saw this place next door called “Monkey Wrench” and guess what? It’s ALL Vegan NICE Cream! YESSSS! So after Mr. Sourpuss  that’s where we headed…

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This place seriously did not disappoint and we wanted to chill…

 

I have a thing for Earl Grey Tea, so I tried out this one, plus another scoop of something equally delicious. It was a bit much after lunch, but we did it. Check out the sign above – notice the “ANTI DAIRY” in the top right corner? That had me at “Hello”! Seriously, if you stop in Salt Lake City, just stop there first! Forget the food…LOL! (I’ll put the addresses below to all four places.)

All in all it was a great trip. I got to spend some quality time with my sweet auntie and uncle. They’re from Denmark, so we spoke a mixture of Danish and English (Danglish) while I was there. I also saw a few friends, went on a couple of hikes…had to work some of these calories off that I was eating.

My next post will be about what I’m eating this summer. I’m on a much stricter diet and workout routine since I’m off for a month and a half. How about you? Any great trips? Places to recommend in the country or world?

Recommendations:
The Rose Establishment: 235 S. 400 W. Salt Lake City, UT 84101. M-F: 7am – 6pm | S-S: 8am-?
Sage’s Cafe: 368 E 100 S, Salt Lake City, UT 84111. (801) 322-3790
Boltcutter: 57 E Gallivan Ave, Salt Lake City, UT 84111
Monkey Wrench: 53 E Gallivan Ave, Salt Lake City, UT 84111 

 

 

 

 

 

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Myths and Misconceptions about Plant-Based Diets

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Good morning and Happy Saturday, Vegalicious Ones!

The following article is written by Shauna Schultz, RD. I’ve gotten her permission to share it with you all. Next week, I’m working as a substitute for Shauna as she is moving to California – so I will be speaking and doing a cooking demo promoting a plant-based diet!

Enjoy!

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Plant-based diets are gaining momentum and for good reason: they’re easy on the environment, kind to animals and help prevent and manage chronic disease. According to the most recent Harris Interactive survey through the Vegetarian Resource Group, 5% (16 million) Americans are vegetarian, with half identifying as vegan. This number has nearly doubled since their last poll in 2009, and 33% state they are eating vegetarian and vegan meals more often. However, even with the increase in plant-based diets and meals, myths still persist over nutritional adequacy (or inadequacy). Below are five common concerns and how you can meet your needs through whole, plant-based foods.

How do you get enough protein?

Gone are the days of protein combining to make “complete” proteins. Eating adequately with a variety of protein-rich plant foods throughout the day will ensure you meet your needs. Protein is abundant in plant foods and most people are surprised to learn they are getting much more protein than required (a 150 pound person needs 61 grams/day). This is equivalent to one cup cooked oatmeal, one cup soymilk, one cup lentils, three ounces tempeh and two tablespoons peanut butter. Include at least three servings of legumes (beans, peas, lentils, soy, peanuts) as part of your daily protein intake to ensure adequate lysine.

Surely you aren’t getting enough calcium!

Dairy isn’t the only source of calcium. In fact, plants provide plenty of calcium and promote good bone health overall. Plant-based milks provide a convenient 300 mg or more per cup and plenty of whole foods provide calcium as well. You’ll find 179 mg in one cup cooked kale, 111 mg in two tablespoons almond butter, 88 mg in one tablespoon unhulled sesame seeds, 126 mg in one cup navy beans and 200-400 mg in four ounces of calcium-set tofu.

Don’t you worry about iron?

Iron deficiency isn’t more common among vegans and vegetarians than non-vegetarians. However, the Institute of Medicine has set the recommended intake almost two times higher for vegetarians and vegans because the iron in plant foods isn’t as readily absorbed. Don’t let this deter you though–iron is easily found in plants and consuming vitamin C-rich foods at the same time can enhance absorption by up to four times! Sprouting and fermenting also increase bioavailability. Excellent sources of iron include: pumpkin seeds (5.2 mg per ¼ cup); chickpeas (4.7 mg per one cup); blackstrap molasses (3.6 mg per one tablespoon); and iron-fortified cereal can have up to 18 mg per serving.

What about heart healthy Omega-3s?

Adequate intake is easy with concentrated sources of Omega- 3s like chia seeds (four grams per two tablespoons), ground flaxseeds (3.2 grams per two tablespoons), hempseeds (1.7g per two tablespoons) and walnuts (2.6 grams per ¼ cup). Add them to smoothies, cereals, muffins or salads. Vegan supplements with DHA and EPA are also available.

Plant-based eating is too expensive!

Any type of eating plan can be expensive! Pound for pound, plant proteins are far less expensive than animal protein and provide more nutrient-density. Beyond protein, there are many ways to save money, such as buying foods that are local and in-season, meal planning and cooking at home, buying in bulk (dry beans, grains, oats), reducing the use of convenience and processed foods and growing your own food.

Shauna Schultz is a registered dietitian and owner of Catch Your Veggies, where she currently offers nutrition counseling, consulting and plant-based cooking classes. She can be reached at rdshauna@gmail.com.

Thank you, Shauna and Happy Moving! 

Farmacy – Let Food Be Thy Medicine

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Last night I went out to a wine tasting event and talked to a man and his wife who has some serious heart problems…I mean serious to the point that he’s already died once on the operating table. He’s only in his early seventies. His wife doesn’t cook and they eat out all the time because neither of them knows how to cook. This man was relatively healthy looking. Not overweight. Nor was his wife, but still. As I was talking to them it became very clear that their ideas about what was healthy was what the general population thinks is healthy, such as, “Chicken is healthy!” and “Olive oil is healthy, isn’t it?” NO, to both! These are not health foods! They are both disease producing! One is full of hormones, antibiotics, cholesterol and other problematic things. The other is artery clogging…just think about when you spill olive oil on the table and/or you get it on your hands. It’s hard to get rid of and it sticks. Now imagine what it does to the inside of your arteries. It sticks and clogs! NOT heart healthy by any means! (Watch one of Dr. Esselstyn’s talks on YouTube about it!) Today I watched Dr. Garth Davis on YouTube. He’s a Bariatric medical doctor and he delivers this brilliant and humorous speech. Check it out:

Listen, anyone can learn how to cook! I’m with Dr. Davis. I wasn’t a brilliant chef before I embarked on this adventure, but I knew how to cook a few things well. However, plant-based vegan cooking has changed my life and the way I look at food for life! It is not only exciting to cook with so many different ingredients and choices, but it is tasty and nourishing. I feel full longer. I don’t feel sluggish. My skin glows. I feel younger than my age! I will never go back to a Standard American Diet nor a Danish diet for that matter! Both are not healthy. Although a Danish diet may have a bit more fiber in it via the darker more grainier breads, but still it is laden with meat, salt, and dairy. Greens are expensive and there’s not as much of a selection over there as we have here. We really have no excuse, in this country, for why we’re not eating more greens! 

Happy Sunday, Everyone!

Hippocrates