28 Dec 2015
Guest Blog Posts, Vegan Recipes
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Classic White Bean and Escarole Soup

White-Bean-and-Escarole-Soup

Simplicity never tasted so good. This Callicoon Kitchen recipe blends tender, velvety escarole with hearty white beans and adds a dash of heat to perfectly balance this White Bean and Escarole Soup … an old time classic that never goes out of style.

Classic White Bean and Escarole Soup

Ingredients

  • 1 head fresh escarole
  • 3 organic Roma tomatoes
  • ½ minced Serrano pepper
  • 4 cloves garlic
  • 3 organic carrots
  • 32 ounce vegetable stock
  • 1½ tbsp fresh thyme (leave a few sprigs to garnish)
  • 1½ c Great Northern Beans or Cannellini (If dried beans soak overnight and cook al dente . Substituting high quality canned is OK)
  • 1 tsp tomato paste
  • ¼ tsp crushed red pepper flakes
  • Salt & pepper to taste

Directionswhite bean and escarole soup

Rough chop fresh escarole then soak in a cold water bath and drain a few times until water is clear then set aside.

Dice garlic, carrots and tomatoes then seed and fine chop Serrano pepper. Take ½ c of beans and mash with back of a fork … remaining beans can be left whole.

Heat 2 tbsp of olive oil in a pot over a medium heat. Add garlic and sauté 2 minutes. Then add carrots, serrano pepper and ½ c vegetable stock and cook for 5 minutes. Then add escarole and cook down, turning occasionally, about 5 minutes. Finally add tomatoes, thyme, tomato paste, chili flakes, whole and mashed beans and remaining stock and allow to simmer 15 minutes. Check for seasoning then salt and pepper to taste.

Serve up immediately with grilled sourdough or ciabatta and garnish with a few sprigs of fresh thyme and drizzle with high quality olive oil, Enjoy!

Tips
Keep the soup at a simmer (do not boil!)
For a milder soup omit Serrano pepper.

Make this delicious, easy vegan recipe with me as I demo the process HERE! Enjoy!

-Ron Badach

24 Dec 2015
Going Vegan Tips, Guest Blog Posts, Vegan Fitness
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Breathe from your abdomen for optimal health and relaxation.

Learning-to-Breathe

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“Breathing is something we shouldn’t have to think about, we are born knowing how to do it. Unfortunately, as we grow older and enter into our professional lives, we encounter more and more stress and sacrifice our health for our livelihood.”

Look at the way a newborn baby breathes. Watch as the baby lays there, on his/her back, as the belly rises with each inhalation, and falls with each exhalation.

Now watch the way a typical adult breathes. Seriously, next time you’re at the office watch a co-worker on a call with a client, or in a staff meeting. Watch the chest rise and fall with each short breath.

What’s the difference? A baby doesn’t have a care in the world. All it needs is nourishment and love from it’s mother. The typical adult has many cares, many forms of stress, and usually a less than optimal way to deal with life’s stress.

If you know me, or have read my book, Abundant Health: Fitness for the Mind, Body, and Spirit, you know that what I propose for optimal health involves a program that develops the mind, body, and spirit. The best way to accomplish this is through a holistic program. I recommend eating a healthy diet (preferably a high-raw vegan diet) and coupling qigong and other energy cultivation exercises like Taijiquan or yoga, with vigorous exercises such as strength or cardiovascular training, and meditation.

This might be a tall order for many people and too drastic of a lifestyle change initially. To simplify things I created the “Mind, Body, Spirit Power Hour”, a way to fit optimal mind, body, and spirit development into a simple to follow, sixty-minute program.

I realize that even committing an hour a day can be too much initially for some people, so that leaves the question; what can you do that will begin to have an immediate impact on your health, that requires little to no time or effort? Simple. Breathe. Breathe deeply, calmly, and relaxed. Breathe from the belly, just like a baby.

Short, shallow breathing from the chest is not healthy. Long, deep, relaxed breathing from the belly is very healthy.

According to WebMD, “Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.” (Click here to read more from WebMD.)

Breathing is something we shouldn’t have to think about, we are born knowing how to do it. Unfortunately, as we grow older and enter into our professional lives, we encounter more and more stress and sacrifice our health for our livelihood. In doing so, we forget what our body instinctively knows.

How to breathe correctly

  • Calm down
  • Breathe in deeply through your nostrils
  • As you breathe in, draw the breathe deep into your lower abdomen about 1-2″ below your navel (referred to as the lower dan tien)
  • To assist in breathing into the abdomen, visualize a balloon filling with air in your lower belly as you inhale
  • Gently exhale through your mouth, allowing the “balloon” in your belly to deflate
  • Do not force the exhale, let it happen naturally
  • At no point hold your breath, let it flow in and out, continuously without effort

Breathing is that simple, but you will be surprised at first how difficult it is to adopt this practice. Be consistent, work on making this process second nature, your stress-levels, and more importantly your health, will thank you for it!

Stay Strong AND Healthy!

Scott

30 Nov 2015
Guest Blog Posts, Vegan Recipes
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Roasted Golden Beet and Quinoa Salad with Citrus Vinaigrette

Roasted-Beet-Quinoa-Salad

A holiday menu featuring quality… not quantity is a delicious and classy way to lower holiday stress.

Callicoon Kitchen’s Roasted Beet and Quinoa Salad with a Citrus Vinaigrette is the perfect vegan dish to inspire this new tradition.

Ingredients:

  • 8 shallots
  • 3 golden beets
  • 1 ½ c cooked quinoa
  • 1 ½ c cooked baby black lentils
  • 2 Clementines chopped
  • Handful raw unsalted pistachios
  • 2 tbsp balsamic vinegar
  • Pinch salt pepper
  • ½ c fresh mint chopped
  • 2 tbsp extra virgin olive oil plus extra for drizzling

Citrus Vinaigrette

  • Juice and zest of ½ lemon
  • Juice and Zest of ½ orange
  • ½ c extra virgin Olive oil
  • ¼ c golden balsamic Vinegar
  • ½ tbsp granulated sugar
  • ½ tsp kosher salt
  • ¼ tsp black pepper

Directions

Preheat oven to 400 degrees. Peel and halve shallots then toss with balsamic vinegar and olive oil. Place on a foil lined baking sheet and cover with foil. Bake 20 minutes then uncover and bake additional 15 minutes then remove from oven and set aside.

Cut greens from beets leaving about 1 inch of stem on the top then rinse well under cold water. Place cleaned beet on foil and drizzle with olive oil and a pinch of Kosher salt. Wrap up in foil and bake for approx.. 45 minutes (larger beets may take a little longer.) Pierce beet with a sharp knife ..when knife goes through without resistance the beet are fully cooked.. Remove beets from oven and let cool. Once cool peel outer layer of beets and dice.

While shallots and beets are in the oven cook black lentils and quinoa per package instructions and set aside.

To prepare Citrus Vinaigrette combine all ingredients in a bowl and whisk well until combined. Be sure to whisk again prior to use.

In a large mixing bowl combine quinoa, lentils, beets, shallots, Clementines, mint and pistachios and mix to combine. Pour dressing over the salad and mix well. Salt and pepper to taste. Serve on a white platter and garnish with sliced pear s and crushed pistachios. Enjoy!

Tips:
You can use only quinoa and/or black lentils if needed. Substitute walnuts or pecans for pistachios as desired.

Check out www.callicoonkitchen.com to watch Ron prepare the dish!

16 Nov 2015
Guest Blog Posts, Vegan Nutrition
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12 Easy Additions To Complete Your Diet

Vegan Diet Additions

You have heard it your entire life: you are what you eat… so eat your Brussels sprouts if you want to grow big and strong!

It’s true, when you eat well and take in all the proper nutrients your skin looks better, your bones are stronger, your eyesight is keener, your brain works faster and so forth. A balanced diet is important to all aspects of life and taking in all the essential nutrients are paramount for health.

There are other nutrients, though, besides those with recommended daily allowances by the Food and Drug Administration (FDA), which can help you to live a healthier life. Following are 12 herbs and other plant-foods that you might find beneficial as part of your daily routine:herbs11

  • Cranberry

While cranberry has a variety of vitamins and nutrients that make it very good for you, most people know it for its clinically proven, natural ability to fight off urinary tract infections in both men and women.

  • Ginger

Ginger is not only a delicious addition to pumpkin pie and gingerbread, but this little root is very healthful. Ginger is known to settle upset stomachs and prevent motion sickness, has been shown to have cancer blocking properties, treat migraines, stop heartburn, reduce morning sickness in pregnant women and more. Ginger can be taken as a supplement or by grinding the root into recipes or tea.

  • Acai Berry

This berry is a known, powerful antioxidant that promotes healing, health looking skin, energy and more.

  • Garlic

Garlic has natural immune system boosting powers. Preliminary studies suggest it could also help to fight cancer, promote weight loss, fight free radicals and so much more. But unless you want to eat a ton of pizza or live with garlic breath, bulk vitamins are your best bet with this one.

  • Linden flowers

Most often taken as a tea, linden flowers are extremely effective in reducing free radicals that, when left unchecked, can damage DNA replication.

  • Green Tea

Green tea is both healthful and delicious. Among its many health benefits are making a positive impact on digestion, helping create healthful looking skin, and purging toxins from the body. Green tea can be taken as bulk vitamins or in actual tea form.

  • Black cohosh

This plant was used by Native Americans for generations. While little research exists yet to prove its benefit, many have found that it helps to induce labor by encouraging oxytocin production, help with the side affects of menopause, reduce the pain and inflammation from arthritis, and more.

  • Gingko Biloba

This plant extract has been used by humans for various health benefits from thousands of years. Today much research surrounds its use as a memory enhancer for people every day and possibly the ability to improve the symptoms of dementia and Alzheimer disease.

  • Elder flower

Elder flower has been used in traditional and all natural medicine for generations as a natural pain reliever, antiseptic and inflammation reducer. It may also help with occasional constipation and preventing cancer.

  • Astragalus

This plant – root and all – has been used for centuries in Chinese medicine. Among the potential benefits are promoting digestive health, lessoning the negative side effects of modern cancer treatments, and increasing white blood cell count.

  • Milk Thistle

While research is still being conducted, many believe that milk thistle helps liver function, can help manage blood sugar levels and more. It is important to note that it is a member of the ragweed family, so beware of allergy issues.

  •  Soy

Soy is a type of little round bean used to make a variety of foods. People drink soy milk, supplement drinks with soy powder, create soy based foods like tofu or soy burgers, and more. Soy beans are very high in protein and have a variety of nutrients. They also help to lower cholesterol, promote healthy bone growth, improve heart health and much more.

Always remember that many supplements and nutritional products are not regulated by the FDA. While all of the foods above are found in nature and generally healthful, there are potentials of allergies, interactions or overdosing, so talk to your doctor about the supplements and herbs you are taking.

29 Oct 2015
Going Vegan Tips, Guest Blog Posts, Vegan Nutrition, Vegan Recipes
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Blend Your Breakfast for Fast and Simple Nutrition!

Smoothie-vegan-breakfast

Simple solution for starting your day off with a blast of nutrition!

If you are like me and start your day long before the sun comes up chances are that you hit the snooze alarm 3 or 12 times then never have enough time to get everything done before heading out the door and dealing with morning traffic on the way to work.

With this type of schedule the most important meal of the day often becomes the most skipped meal of the day. One of my favorite ways to get fast, and more importantly healthy, meal in on the run is to make a smoothie for breakfast. These take less than 10 minutes to make.

You can even pre-stage the ingredients the night before by storing all the fruit, seeds, and greens you plan to blend in a container in the refrigerator so that all you ha4907987ve to do is dump it in your blender, add your choice of liquid base and blend!

In addition to being easy and quick to make, green smoothies are incredibly healthy and a great way to get a ton of fruits and vegetables in your diet.

One of my favorite recipes that will give you 2 servings of fruits, 2-4 servings of greens and boost of superfoods is my typical go-to early morning breakfast.

In a high-powered blender (I use a Vitamix) combine the following:

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  • 2 cups of non-dairy milk (I like almond or cashew) or water
  • 1 cup of strawberries
  • 1 banana
  • 2-4 cups of leafy greens (I like kale, spinach, collard greens, and dandelion greens — if you are new to green smoothies use equal amounts of fruits and greens until you can handle the bitterness of the greens! Then go wild with them, I usually use 3-5 cups of greens.)
  • 1-2 tbsp. of peanut or almond butter
  • 1 tbsp. of chia seeds
  • 1 tbsp. of hemp seeds
  • 1-2 tbsp. of ground flax seeds / flax meal
  • Blend for 30-60 seconds and enjoy. If you’re in a hurry throw it in a blender bottle and go!
  • Extra large Beavis and Butthead mug is optional!

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Stay Strong AND Healthy!

Scott

27 Oct 2015
Guest Blog Posts, Vegan Recipes
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Butternut Squash Bisque

Vegan-butternut-squash-bisque

Welcoming in the fall with this seasonal spectacular Butternut Squash Bisque easy vegan recipe.

When the days get shorter and the birds head south, staying fit mentally and physically can really be a challenge. This creamy, simple, satisfying butternut squash bisque will not only elevate your mood but also nourish you the right way so you can take back the day. This easy vegan recipe is perfect for a quick weeknight meal or as an elegant first course to dress up your holiday table.

Butternut Squash Bisque

Serves 4

Ingredients:

  • 4 tbsp olive oil
  • 1 organic butternut squash
  • ½ Vidalia onion
  • 2 carrots
  • 2 c vegetable stock
  • 1 c water
  • ¼ tsp ground nutmeg
  • 6 whole cloves of garlic
  • ½ c unsweetened almond milk

Directions:

Preheat oven to 400 degrees.

Use tip of a knife to poke small holes around outer edge of squash then microwave on high for 3 minutes (this will to soften exterior of squash.) Allow squash to cool then slice off top and bottom then cut in half and remove seeds. Using a peeler remove the outer skin. Cut squash into 1-inch cubes.

To a large mixing bowl add cubed squash, 6 cloves of garlic, 3 tbsp olive oil and salt and pepper to taste. Combine together then spread on a baking sheet covered with aluminum foil. Bake for 30 minutes then remove from oven and set aside.

Dice onion and carrots. Heat a few tbsp of olive oil in a large soup pot over medium heat. Add carrots, onion and nutmeg and mix well, stirring occasionally, cook for 8 -10 minutes. Add squash and cook for an additional 5 minutes (you can add a small amount of water if mixture gets too dry.) Then add vegetable stock and water and bring to a boil and then reduce to simmer 8-10 minutes.

Remove pot from heat. Use an immersion blender (regular blender or food processor will also work) to blend soup mixture until smooth texture. Thin with water if necessary. Stir in almond milk then salt and pepper to taste. Return to stove to heat soup (do not boil) then ready to serve… enjoy!

Tips:
Garnish with ground nutmeg or cinnamon. Can also top with chopped pecans or other nut.
Serve as a light dinner or an elegant first course at your next dinner party.
Check out www.callicoonkithen.com to watch Ron prepare the dish!

05 Oct 2015
Guest Blog Posts, Vegan-Related Current Events
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Fast Against Slaughter 2015

World-Day-for-Farmed-Animals-Fast

On October 2, 2015 I participated in the Fast Against Slaughter for the first time.  

Oct 2 is World Day for Farmed Animals , and on this day tens of thousands of people take the pledge to fast in support of the billions of farm animals that are slaughtered each year.

Each day approximately 160 millions of animals are slaughtered  for food.  Before slaughter they are denied food and water for several hours or even several days.  They are scared and starving.  Through a voluntary sacrifice of food the hope is to bring an awareness to the plight of these animals and to experience a fraction of what they go through.

This was my first water only fast.  I have done juice cleanses before, but this was a whole new ball game. The fast could be anywhere between 8-36 hours, but my goal was 24.  I actually decided to do this at the very last minute.  I was already in the middle of the Wild Rose D-tox and I really wanted to do a heavy leg workout the day of the fast so I was questioning whether it was a good idea.  Basically I was making excuses. But at zero hour (literally midnight on Oct 1) I ate my last meal and committed to the fast.

IMG_3732I woke up hungry, like I do every morning, drank some black coffee ( I am actually not sure if this was allowed) and guzzled some water and got on with it. And for the most part I felt ok.  Hungry but ok.  Hunger pangs come in waves, and I found if I kept myself busy I could ignore them and they would pass.  I felt pretty good up until the last 8 hours or so and then I got shakey, headachey and was grinding my teeth. But I sucked it up, went to a movie, drank a ton of water and  made it the full 24 hours!  What kept me going was knowing that I was only experiencing a small part of what millions of farm animals experience each day and that I had a TOMORROW.  They do not.

This was a surprisingly emotional experience for me. I felt really connected to both the animals the I was fasting for and also to the amazing community of people who participated in this fast.  Any time I felt like bailing I was encouraged and supported by fellow vegans ( and non vegans too).  And to the naysayers out there who say that this fast is pointless because it doesn’t actually save any animals I would like to quote an 11 year old boy doing the fast who said “We have a 2 minute silence for the soldiers who have died for us every year but the 2 minute silent doesn’t bring them back.  Fasting today is our way of paying respect to the animals.”

I will definitely be participating again next year and I hope many of you will join me. You can find more information about the fast at www.dayforanimals.org.

Kirsten

 

 

02 Oct 2015
Guest Blog Posts, Vegan Recipes
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Shredded Vegan Protein Cookies

vegan-protein-cookies

I hope all you Sexy Fit Vegan readers enjoy this recipe for Shredded Vegan Protein Cookies!

Since I am a physique competitor protein is of utmost importance to my diet. Based on other vegan protein cookie recipes I’ve seen, I found by making some adjustment I could make these even healthier and a little more fun. After a few rounds of trying it I think I got it perfect. These cookies make a great dessert, or treat because they are not only delicious, but also protein-packed without any artificial ingredients. 

Shredded Vegan Protein Cookies

Makes: 6
Serving Size: 1
Nutrition Facts: Calories 199 | Protein 8 | Fat 11.3 | Carbs 18 | Sugar 10 | Fiber 1.2
Ingredients:
3 Tbsp Maple Almond Butter (Justin’s is my favorite)
3/8 Cup of Vanilla Vegan Protein Powder (VeganMax is my favorite)
3 Tbsp of Organic Agave Syrup
½ Cup of Gluten Free Oats
¼ cup Almond Milk
1 Tbsp 90% dark chocolate chips
½ tsp Vanilla Extract
¼ Cup of Shredded Coconut Flakes
1 Tbsp coconut oil

⦁ Preheat oven to 325 degrees F.
⦁ Mix all ingredients (except chocolate chips, coconut flakes, and coconut oil) in food processor until they are a fine paste.
⦁ Put contents of food processor in medium bowl and sprinkle on coconut flakes and chocolate chips then mold the dough into 6 balls.
⦁ Rub the coconut oil on the bottom of an oven safe glass-baking pan and then spread the balls out on the pan.
⦁ Cook for 8-10 minutes at 325 degrees F.
⦁ Keep an eye on them and once they start browning it’s a good idea to check them. You don’t want to overcook them or they will be dry.
⦁ Let cool and enjoy!

Thanks to Ella for the opportunity to share my love of healthy nutrition and cooking with her members.

23 Sep 2015
Guest Blog Posts, Vegan Fitness, Vegan Recipes
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A Quick, Easy Vegan Recipe For Pre-Training Calories

Pre-Workout-Calories

Fueling your body with healthy, nutrient dense, plant-based calories before an intense training session helps me get the most out of my workout…

One thing I am not however, is a gourmet chef! I don’t spend all day in the kitchen experimenting with food. I like things quick and easy. However, one cannot live on peanut butter and jelly sandwiches alone. Believe me, I’ve tried!

I need nutrient and calorie dense meals to fuel my heavy training sessions, otherwise I’ll end up eating Oreos all day.

Next time you need a calorie dense, nutrient packed meal try this recipe I got from my friend, registered dietitian, Matt Ruscigno.

1. Mash 3 bananas

2. Stir in 2 tablespoons of peanut butter

3. Add one medium diced apple

Mix it all together and go!

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Don’t let looks fool you, it tastes great!

 

 

 

 

 

 

Nutrition Information

Calories: 598

Fat: 17.5 grams

Carbohydrates: 112 grams

Fiber: 15.5 grams

Protein: 12.5 grams

I hope you enjoy this simple and tasty recipe and be sure to let me know after you’ve tried it!

Stay Strong AND Healthy!

-Scott

 

16 Sep 2015
Guest Blog Posts, Vegan Recipes
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Shiitake and Tofu Breakfast Sandwich

shitake-tofu-vegan--sandwich

Shiitake and Tofu Breakfast Sandwich with Crispy Sweet Potatoes & Roasted Garlic Aioli

A delightful and satisfying addition to your gourmet vegan breakfast menu.

Ingredients:

  • Shiitake & Tofu Scramble
  • 1 block extra firm organic tofu, pressed & drained
  • 1 large handful of Shitake mushrooms, stems removed thin sliced
  • ½ red onion, thin sliced
  • 1 tsp cayenne pepper
  • 1 tbsp turmeric
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • Ciabatta rolls, toasted
  • High quality maple syrup

Roasted Garlic Aioli:

  • 1 head of garlic peeled
  • Extra virgin olive oil
  • ¼ tsp kosher salt
  • ¼ tsp black pepper
  • 1 cup Vegan Mayo
  • Juice and Zest of 1 Lemon
  • 1 small handful chopped fresh parsley

Crispy Sweet Potatoes:

  • 1 organic sweet potato peeled, grated and drained
  • 4 tbsp vegan bread crumbs
  • 1 tbsp extra virgin olive oil
  • ½ red onion diced
  • Canola oil
  • Sea Salt and pepper

Directions:

Step One: Roasted Garlic Aioli

Preheat oven to 400 degrees. Peel entire head of garlic and toss with extra virgin olive oil to coat. Seal well in foil and cook for 35 minutes. Remove and let cool. Add garlic, salt, pepper, vegan mayo and the juice and zest of lemon in a food processor. Combine all in food processor then remove into bowl. Fold in parsley then refrigerate.

Step Two: Crispy Sweet Potatoes

Prep Crispy Sweet Potato ingredients as noted in ingredient list. Combine all in a large bowl. Mix thoroughly and form into 3-inch patties (½-inch thick.) Coat sauté pan with canola oil then heat on med/high heat. Cook patties on each side approx. 2-3 minutes until golden brown then set aside.

Step Three: Shiitake & Tofu Scramble

Clean Shiitake mushrooms with damp cloth, then remove stems. Then thinly slice mushrooms and red onion and set aside. Cube tofu into 1-inch cubes then place in large bowl. Using hands or potato masher break apart tofu into small pieces (leave some larger pieces for texture.)shiitake-and-tofu-sandwich-1

Coat a wok or large sauté pan with canola oil then heat on med/high heat. Add mushrooms and red onion and sauté 5 minutes, stirring occasionally. Then add to the wok tofu, cayenne and turmeric and continue to sauté for another 5-7 minutes. Remove from heat set aside

Step Four: Bring it all together

Slice ciabatta rolls in half and lightly toast. Then brush with garlic aioli on both sides. Spoon on a generous amount of Shiitake & tofu scramble. Then layer sweet potato patties. Drizzle maple syrup over the potatoes. Slice and serve with a steaming cup of coffee or your favorite breakfast beverage.

Enjoy!

Tip: You can prepare garlic aioli a day before and refrigerate in an air tight container.

Watch me prepare the dish at www.callicoonkitchen.com!

shiitake-and-tofu-sandwich-2