Making a vegan Egg McMuffin

September 1, 2013 by Jean Coburn

Da da da da da… I’m lovin’ it!

I haven’t eaten at McDonald’s for eons, but I admit I used to have a weakness for their egg McMuffin. Even after I went vegetarian, I’d order one now and then (and remove the slice of ham).

They might be yummy, but all that ham, cheese and egg is neither cruelty-free nor healthy. So after a bit of Internet research (most of the credit goes to Vegangela), I embarked on a vegan version and look how it turned out:

It was delicious and easy to make. Here’s how I did it.

Ingredients:

Whole grain English muffins
1 block of extra firm tofu
Tumeric
Black pepper
Black salt (also called Kala Namak)
Daiya vegan cheese
Upton Naturals seitan bacon

First, drain the tofu and cut it into slices, about half an inch thick. Use a glass and a knife to cut the slices into a circle (I used the leftovers in a stir fry).

Mix together a bit of turmeric, black salt, and black pepper (I didn’t measure, but you won’t need much–a pinch of each for color and flavor). The black salt has a slightly sulpheric smell, and gives food an eggy flavor. You can find it in Indian grocery stores or online. Rub the mixture on both sides of the tofu.

Fry up the “eggs” until warmed.

Fry up the “bacon” while you toast the muffins. Upton’s makes fantastic seitan bacon–my favorite–but you can use another brand of veggie bacon if you can’t find Upton’s. Or Canadian veggie bacon if you’d like to be more authentic.

Slice up the Daiya and assemble the delicious goodness that is the vegan McMuffin.

I served mine with a side of home fries and fresh strawberries for a meal even a non-vegan would love!

The sad lives of carriage horses

August 29, 2013 by Jean Coburn

I love New York, but one of the things I don’t like about the city that never sleeps is the carriage horse industry.

Many cities, including the one I live in (Seattle) and one I visited this spring (Savannah), offer horse-and-carriage rides. Approximately 1000-2000 horses are used across the country. These hansom cabs, might evoke an old-world feeling but they’re anything but romantic. Carriages belong in the history books.

Horses in the carriage industry are often castoffs from the harness racing industry or from Amish communities and come to the city with pre-existing health problems. They develop further health issues from walking on pavement all day and breathing exhaust from trucks, cars and buses. They work all day in freezing cold and scorching heat and they’re stored in warehouses at night.

They’re never sent out to pasture, and have no government protection. Carriage owners are legally allowed to work their horses 9 hours a day, seven days a week–whether horses like it or not.

The average working life of a carriage horse is only four years. In fact, about a third, or approximately 70, of the New York City carriage horses are eliminated from the Department of Health horse registry every year. When they’re spent, they’re usually auctioned off for slaughter or rendering plants for dog food companies or zoos.

The horses suffer and people are endangered too. Horses get spooked easily and can run into traffic. In New York there have been more than 18 accidents involving horses in the past two years. It’s a largely unregulated industry.

It’s a half-hour ride for patrons, but it’s a lifetime of misery for the horses.

Toronto, Paris, London, Las Vegas, Beijing and many other cities have already banned carriage horses. A fun horseless carriage idea is brewing that could replace horses in New York and still be fun and romantic.

In Savannah, I opted to take a pedicab ride. The man peddling told me he enjoys the job and that it’s paying for his college.

What to do?

Never patronize carriage rides, and tell your family and friends why they shouldn’t. From newlyweds to tourists, it’s the people paying for the rides that keep this industry in business.
If your city allows carriages on city streets, urge your legislators to propose legislation that will ban it.

Update (Jan 2, 2014) – New York City Mayor-elect Bill de Blasio has vowed to ban horse-drawn carriages in the city and retire the horses to sanctuaries. Money to help the horses is probably still needed and horses in other cities still need help. This promise is great news, and a good way to keep momentum going for the horses.

Resources:

Website: The Coalition to Ban Horse-drawn Carriages
Website: NYCLASS (New Yorkers for Clean, Livable and Safe Streets)
PETA info: Don’t Get Taken for a Ride
Article: A castaway’s happy ending
Article: Bobby today

Bird-brained: Animal name calling

August 27, 2013 by Jean Coburn

Sly like a fox. Eagle eyes. Busy as a beaver.

There are a lot of animal-themed metaphors, similes and idioms in our vernacular. They’re so second-nature that I rarely notice myself saying them. Some expressions come from an animal’s natural characteristics and I don’t mind using them.

two crows

What’s wrong with being a night owl, for instance?

Other times, expressions belittle animals of have an inherently cruel theme. Yes, stick and stones may break bones, but words are powerful and I’m trying to adopt a more inclusive vocabulary. Not because it’s politically correct but because the way we talk affects the way we think. I’ve already written about animals and gender-specific pronouns, and now I’ve compiled a list of some expressions I’m trying to avoid:

Too chicken (to do/say something); chicken out
Pig, pig out, or eat like a pig
Ugly as a toad
More than one way to skin a cat
Chicken in every pot
Bleed like a stuck pig
Like a chicken with its head cut off
Kill two birds with one stone
Not enough room to swing a cat
Kill the fatted calf
So hungry I could eat a horse
No point beating a dead horse
A bird in the hand is worth two in the bush
Shooting fish in a barrel
Bigger fish to fry
Big enough to choke a hog
Don’t count your eggs before they’ve hatched
Like a lamb to slaughter

Here are some that I think are fun and appropriate:

When pigs fly
Gentle as a lamb
Have your tail between your legs
Water off a duck’s back
An elephant never forgets
Let sleeping dogs lie
It’s a dog’s life
Every dog has his day
Horse around
In the doghouse
Raining cats and dogs
Quick as a rabbit
Two shakes of a lamb’s tail
Eagle eyes
Sharp as a hawk
Birds of a feather flock together
Lion-hearted

I’m not going to go ape and bark up the wrong tree if you don’t take the bull by the horns, but can you think of other suitable or inappropriate expressions? Can you think of alternatives for the unsuitable ones?

Fashion saves the birds

August 22, 2013 by Jean Coburn

You might sometimes think that fashion has gone to the birds, but in the 1920s, it actually saved a few species.

You see, in the late 1800s, large, ornate hats were all the rage. Adorned with lace and pearls and feathers, some even had entire bird nests or cages incorporated into them! And a Victorian lady never left the house without a hat.

Hunters descended on the Florida Everglades in search of spoonbills, flamingos, herons, and egrets. These birds were favored for their plumes so they were killed by the millions. Conservationists tried to stop the massacre (around this time a few of them formed the National Audubon Society), but still the demand grew.

Eventually, feathers were worth more than double their weight in gold! That meant it was more lucrative (and easier) to kill birds than to pan for gold. In a time when a month’s rent was $10, the plumes of four birds would fetch $32.

Hunters shot every adult bird they could find, leaving orphaned chicks and unhatched eggs to die. Two generations of birds were wiped out because of a fashion trend.

Even after hunting was outlawed, the slaughter continued. One of the country’s first game wardens, Guy Bradley, was hired to patrol southern Florida and prevent poaching. He was murdered by a hunter while protecting the Everglades. Two other men–a game warden and a deputy sheriff–were killed soon after.

It seemed like nothing could save the birds and end the senseless bloodshed of human and animal life.

Then, the Jazz Age hit and flappers abandoned large hats for bobbed hair and smaller hats or headbands. As the demand for feathered hats diminished, bird populations began to recover.

Perhaps the flappers didn’t choose a new style because they thought of the birds, but the shift in sartorial trends made a huge impact on animals. All it took was for people not to buy feathered hats. It’s a simple strategy that we can do today: decrease the demand to stop questionable practices.

Animal ingredients are in many articles of clothing. When you shop, you can look out for (and avoid buying) products containing fur, leather, wool, feathers, silk, coral, horns or bone.

Every time we buy something we’re voting with our dollars. Industries thrive or wither away because of consumer choices. That’s a powerful thing.

References:

The displays and helpful staff at the Shark Valley Center.
My Everglades tour guide, Jose Portuondo, who also happens to be a very talented artist.

Craving grilled cheese

August 18, 2013 by Jean Coburn

There’s a saying, “Anything you can eat, I can eat vegan.”

I like that expression. It shows that vegan eating doesn’t equal deprivation. It’s also a fun challenge. Case in point: grilled cheese. Cheese is probably the hardest thing to give up–at least it was for me. But you don’t have to give up anything. Well, you might still be addicted to casomorphins, but you won’t be missing comfort foods like grilled cheese sandwiches!

I recently made a deliciously melty grilled cheese using a cheddar-style wedge of Daiya. You can also buy cheddar-style slices if you prefer.

I used a hearty bread by Dave’s Killer Bread, and “buttered” it with Earth Balance vegan margarine. Grill it up like you would with regular grilled cheese. Daiya melts like real cheese and is a delicious gooey treat. It’s gluten-free and soy-free so it’s a great choice for people with common allergies.

Slice and serve with your favorite soup. I made butternut squash but it would be equally delicious with minestrone or tomato. Yum! It’s a great lunch for kids and adults alike.

Compassionate Couture

August 14, 2013 by Jean Coburn

I like to vote with my dollars. And one way to do that is support vegan businesses and ethical companies. That’s why I shop at Compassionate Couture.

I met Jill and Tracey, the sisters who run Compassionate Couture, when I was at the vegan bloggers convention this past spring. I was smitten with their shoes and bags. I really enjoyed talking to Jill and Tracey too. They have a passion for what they do. If you know me, you know I’m a fashion lover. But it has to be compassionate!

After looking at their wares, I decided on a pair of comfy ballet flats. I paid at the convention and had the shoes shipped to me. Compassionate Couture is an online shop and they can ship to you too! Lucky for us, they’re having a sample sale with prices up to 70% off!

If you’re in the market for quality vegan, eco items from sustainable companies like Cri de Coeur, Matt & Nat, or Novacas, go to Compassionate Couture’s site and see what they have.

A Plum good vegan blogger brunch

August 11, 2013 by Jean Coburn

A couple of weeks ago I had the pleasure of meeting Celeste from Honk if You’re vegan, and her husband Paul. I’d know of them only online but suggested a get together when I found out they were coming to Seattle.

Luckily Celeste chose to meet me at Plum Bistro, one of my favorite vegan restaurants. I invited a couple of other local vegan bloggers, Megan and Molly, and we turned brunch into an impromptu blogger meetup!

Celeste and her husband were so wonderful. It felt like we’d known each other for years. We chatted about blogging, vegan things, travels, and had a great time.

Our food was amazing too. Plum never disappoints, whether you get banana hotcakes…

tofu benedict…

portobello cake tartine…

or a spinach asparagus crepe.

Time flew by and it was time for Celeste and Paul to head out. I really appreciated that they took time from their busy travel schedule to meet virtual strangers! I’ll repay the favor by visiting them next time I’m in SoCal!

Making a transition to veganism

August 5, 2013 by Jean Coburn

Veganism is on the rise and people are interested in it for many reasons: health, animals, environmental, economic, political, and more. Here’s a list that might make your vegan transition smoother.

Find your groove.

For some, Meatless Mondays is a good start. Others might have fun with being Vegan Before 6 (breakfast and lunch). Lean into veganism when it feels right. But if you wake up tomorrow and want to be a full-fledged vegan, go for it! You don’t have to do it in phases. Push yourself but don’t set yourself up for failure.

It’s a journey.

You’re going to slip up. Maybe by accident (“whey is an animal product?”) or on purpose (“I couldn’t resist the pizza.”) That’s not a reason to quit. After a lifetime of developing food habits, you’ll find some are hard to break. Don’t beat yourself up about it. Being vegan isn’t about being perfect.

Eat out.

A good vegan restaurant (or restaurant with vegan options) is really helpful. If you’re at a regular restaurant, look for ways to veganize a dish. Hold the cheese. Substitute a Portobello for a hamburger. Ask the wait staff. They’re usually more than happy to help customers with dietary needs.

Learn to cook.

There’s nothing like taking your health into your own hands. Cooking at home means you know exactly what goes into your meal. Find some recipes online or get a few cookbooks and experiment. My first vegan cookbook was How it all Vegan. I still use it because the recipes are simple and delicious.

Find replacements.

If you crave cheese, bacon or ribs, look for vegan versions like Daiya, Upton’s, or Morningstar so you can still eat your favorite foods. Mock meats (or analogs) are a lifesaver when you’re not sure what to eat and you haven’t found a new way of eating yet.

Don’t live on processed foods.

That said, it’s easy to become a junk-food vegan. Mock versions of your old favorites can be healthy, but they aren’t always. The best vegan food plan includes lots of natural, whole foods. When it comes to health talk, you might hear “whole-food, plant-based” instead of “vegan,” because chips and soda are usually vegan, but they’re not healthy.

Introduce color.

A colorful plate of whole, plant-based foods is bound to be rich in lots of vitamins. Even my salads are hearty, and include lots of things like quinoa, garbanzo beans and seitan.

Speaking of seitan.

Try new foods. You won’t like them all, but you’ll find new favorites and you’ll likely end up eating a more varied diet than the typical meat-and-potatoes American. I like to explore a variety of foods from around the world–and I’m always pleasantly surprised.

Expect change.

Meat is calorie dense. I don’t count calories but I know it takes a lot more plant-based food to match the calories of animal-based foods. You might find yourself snacking more (healthy snacking is fine). Maybe you pile your plate higher. If you’re eating whole foods, go for it! If you swap a 3-oz. steak for 3 ounces of hummus you’ll probably still be hungry! If you aren’t full, eat more. If you’re eating processed foods though, be careful. Oils and refined foods are fattening and offer very little nutritional value.

Don’t worry about protein.

Yes, it’s absolutely important, but if you eat enough food (meaning you’re not starving yourself), you’ll get enough protein. And a big surprise to many people is that plants have protein! Tomatoes, potatoes, bananas–they wouldn’t grow without it. Beans, nuts and such have more than fruit, but there’s protein in all of it. A plant-based diet provides 8-10% of calories from protein, which is the exact amount the RDA (recommended daily allowance) recommends. I’ll write a separate post about it soon.

Supplements.

Vitamins are a multibillion dollar industry but nothing comes close to whole foods–it’s what we really need. We get vitamin D from the sun, but if you don’t get a lot of sun, that’s one supplement you could take. Dairy is fortified with it, and fortunately, almond, soy, and other milks have it added too. There’s B12 in organic soil (that’s where the cows get it from) but since so much produce is grown with pesticides and other chemicals, soil isn’t what it used to be. A B12 supplement is probably wise. For the record, a lot of omnivores are low in B12 too–it’s not just a vegan thing.

Remember why you’re doing this.

For me, it’s was all about the animals (I say was because it’s about health now too). What’s your motivation? Remembering why you’re going vegan will help you stick with it. You can eat whatever you want; you choose not too. It’s not limiting if you think of it as a choice.

Resources:

Forks Over Knives – This documentary drives home the value and sound nutrition behind a whole food, plant-based diet.
Engine 2 Diet – This website links to books, recipes, and lots of resources for your plant-based journey.
The China Study – A comprehensive look at the 27-year study that Dr. Campbell undertook that led to finding on the superiority of whole food, plant-based diets.
Whole: rethinking the Science of Nutrition – This is Dr. Campbell’s latest book and explores a new way to look at how–and what–we eat.
PCRM – The Physicians Committee for Responsible Medicine portal has tons of health and nutrition information.
Vegan Outreach – This site links to videos, a free vegan starter kit, and lots of resources about why to be vegan (from factory farm cruelty to environmental nightmares).

As an aside, I’m in the middle of taking the Plant-based Nutrition course through eCornell. I’ve learned a ton in the course, but I’m not a medical professional, nor do I play one on TV. The course is amazing but doesn’t qualify me to dispense medical advice. Then again, most doctors aren’t trained in nutrition either!

Vegan readers, do you have other tips on going vegan? Best cookbooks? Favorite recipes?

Vegans wear makeup too

August 5, 2013 by Jean Coburn

I’m getting ready for a trip and, as a light packer, I’m already planning what to bring. I only use products that are vegan and haven’t been tested on animals. Here’s a look at what’s coming with me.

My Arbonne day cream isn’t makeup per se, but it’s got SPF 20 and is an important way to start my make-up routine. I’m also bringing a tinted moisturizer with SPF. This Josie Maran is a great substitute for foundation and has SPF 30. It’s a great no makeup look. I find it really natural-looking and they have shades for almost anyone.

I’ll definitely need a concealer and this little tube (lower right) by Too Faced is perfect for under my eyes or to cover a blemish.

I light dusting of powder foundation is optional, but I like to be prepared. The Bare Minerals foundation also has SPF and is a nice way to mattify is sunscreen gets me shiny.

~~This Stila kit has five shadows that I can mix and match for day or night and a convertible lip and cheek cream. It includes a mirror and folds flat.~~ Update: Stila is not longer a cruelty-free company.

I’m packing a dark brown eye liner by Jordana (proving you don’t have to buy from higher-end brands to get a good product). I buy Jordana because it’s inexpensive, goes on smoothly and gently, and is available in a myriad of colors. Plus, just about any drug store carries it.

~~I can’t live without my Stila liquid brow liner~~. Since Stila stopped being cruelty-free, I’ve discovered Milani. Not all of their products are vegan, but their site has an entire vegan section. I love Milani’s mechanical brow pencil. The secret to a natural look is the right shade. I use taupe, and I make tiny brush strokes in the direction of my brows. It’s great to fill in and define. Well-defined brows really frame the face and are youthful looking.

My BWC (Beauty Without Cruelty) mascara is also a must. If I had to narrow down my routine to three products it would be brows, lashes and lips.

I packed a bright red lip stain from Stila because it’s an easy way to go from day to night and the cheek cream in the kit is pretty neutral.

Finally, Booda Butter keeps my lips moisturized day and night. I have one in my purse at all times.

As for my other skin and body care, here’s what I’m taking.

If I were going to a hotel, I’d skip the shampoo and body wash, but I’ll need my own so I’m packing a solid shampoo from Lush (just lather like soap and apply to wet hair like you would a liquid shampoo). It’ll be nice to pack a solid because I won’t have to worry about it in my carry-on (or at security checks).

I’m taking 3 ounces or less of hand sanitizer, body wash, a small tube of sunscreen (when I went to Hawaii I packed four little tubes instead of one big one–to make my bag carry-on approved), night cream, a bit of hairspray in a carry-on spritzer, hand sanitizer and a face cloth. My Norwex face cloth removes makeup better than a makeup remover so it’s one less liquid I have to pack.

So there you have it. What are your travel makeup essentials? Are you a light packer like I am or to you prefer to be prepared?

Dining at Veggie Grill

July 31, 2013 by Jean Coburn

Have you tried Veggie Grill? I’ve been eating there a lot ever since I discovered two Seattle locations and I have to say “wow!” Veggie Grill is a healthy, 100% plant-based restaurant chain that boasts delicious, nutritious meals. They have 19 locations up and down the west coast and are expanding.

I’ve had their wraps, burgers and sandwiches but I think my favorite dish is the B-Wing Salad–it’s spicy and cool, with its mix of hot “chicken” strips (made with Gardein), cool vegan ranch, avocado, romaine, celery and corn salsa.

veggie grill

Another reason I like to stop by is the mac-n-cheese (vegan cheese and quinoa pasta). Comfort food at its finest! The cauli-mashed potatoes and gravy is another delight. Sometimes I just get the two sides (and a vegan cookie) instead of a meal.

mac'n'cheese

Veggie Grill is a bright, casual atmosphere with vegan twists on American classics. They serve beer and wine too. I’ve been with hubby a few times and it’s fun for a group of friends. I’ve seen people bring in kids too–they even have a kids’ menu. There’s something for everyone.

Have you been to Veggie Grill?