Have your Banana Bread (Gluten-Free, Refined-Sugar-Free, Soy-Free, Vegan) and Veggies too.

I love cruciferous vegetables. Any way I can get them.
I also love Banana Bread. Any way I can make it.
Which is what drove me to write this entry. But how on earth do these two things correlate? Bear with me.

Cruciferous is the botanical description of a large family of plants. They dominate as a crop, not only that they dominate in health benefits too!

When I think of cruciferous I think heart healthy, high in vitamins, low in calories and loaded with other cancer fighting benefits Nutritionist's, like my self, fawn over. If I could invent a pill that did everything a cup of steamed broccoli could do, I would be a millionaire. Nonetheless, its actually better to eat the greens, than to take the supplement for them. The body is made to break down actual food, not concentrated pills, so remember that when you're taking a handful of vitamins and instead of getting 4 -6 servings of veggies a day, it's just not the same.

You can get them in all shapes, flavors, sizes and colors too.

Kale is a favorite of mine. I like to steam it then add a mix of balsamic vinegar, chili flakes and soy sauce. It is super high in Vitamin K, which is important for blood clotting.

Cauliflower, obviously a personal favorite, is way high in Vitamin C and also slows and prevents the growth tumors of breast and prostate. It also comes in all kinds of fun colors now : purple, orange, light green....

Brussels Sprout's which look like little mini cabbages, cultivated in ancient Rome, always remain on my grocery list this time of year. Don't fear them for their flatulence causing effects! They are so great when roasted in the oven with some sea salt and pepper. Simple, fast, and fat free!

There are so many more too : bok choy, rutabaga, kohlrabi, mustard greens, turnip greens, arugula, daikon, collards and even wasabi.  With such a plethora of choices, there is no excuse not to try them.
So today, I salute you Cruciferous Vegetables! Not only do you come in all flavors, grow in hash conditions, have cancer fighting properties up the whaa-zoo, but you are one of my go to vegetable nearly everyday of the week.

So how does Banana Bread come in line with this?
A current Favorite twist with Cruciferous Vegetable mixed into a recipe comes from the aptly titled best seller Deceptively Delicious. Not only has the lovely and talented Mrs. Seinfeld (yes, like the show) found a way to sneak more veggies into her kids mouths, she also has adults swooning over the health benefits of her switch outs.
Try it! You won't believe how easy it is or how amazing some of these sneaky treats and meals taste, in addition to cutting down the total calories. There is also healthful information in the book from a REAL Dietitian! High Five! Check her out here if this kind of cooking tickles your fancy, or just go buy it.

I like her Banana Bread recipe, but I sub out the egg whites, as well as use different sugars. In fact, I find I like to combine ideas from different recipes together. My newest concoction combines the banana bread from Jessica's book and the other from Babycakes NYC's Erin McKenna's new book which I am just obsessed with. Not only was this girl the winner of Martha Stewart's Cupcake contest, but her recipes are mostly gluten free, refined sugar free and all vegan. Plus, she's super cute. Triple threat, really.
Could it get better, or for that matter, better for you than that?! It can, she just opened up another locale in Downtown LA, score! The great thing about new places like this is it not only is a door to what is possible in the world of healthful baking, it is a window to a population of people with Celiac Disease, or those who cannot digest gluten and therefore must avoid so many tasty treats like Banana Bread. Now there are ALL KINDS of alternatives!

"When people with CD eat foods that contain gluten, it creates an immune-mediated toxic reaction that causes damage to the small intestine and does not allow food to be properly absorbed. Even small amounts of gluten in foods can affect those with CD and cause health problems. Damage can occur to the small bowel even when there are no symptoms present." - www.celiac.org

I think, maybe if these two girls brilliant ideas came together, you could get something like a combination of  cataclysmic healthful deliciousness.

Like this! From me, to you!

The "Cauliflower" Lollipop's Celiac Vegans' Dream Banana Bread 
     This recipe calls for some special, and kinda hard to find if you don't have a health food store near by, ingredients. 
     So if you need help, ask google, me, or the good people at your local Whole Foods. 


By: Joy K Jenkins (The Cauliflower Lollipop)
You will need: 
     8 1/2 X 4 1/2 X 2 3/4 inch loaf pan - doesn't have to be this specific, this is just what I use normally.
     Parchment Paper (to line the bottom and sides of the pan)
     Preheated Oven to 325 F
     Food Processor or Blender
     An open mind  and good spirits.

Ingredients: 
2 cups Bob's Red Mill Gluten-Free All-Purpose Baking Flour
      (This has a much different texture and weight to it than normal All-Purpose flour does, so I highly recommend sifting it, then measuring.)

2 tsp Baking Powder
2 tsp Baking Soda
3/4 tsp Organic Sea Salt
1 tsp Ground Organic Cinnamon
1/4 tsp Fresh Ground Organic Nutmeg  (Use a microplane.)

1/3 cup Organic Cauliflower Puree* ( for 1/3 cup, about 4 -5 large cauliflower flowerets)
          ( *Do this ahead of time. How to : Steam cauliflower  until tender, puree in food processor or blender until smooth!! Let cool, then measure. Refrigerate or freeze excess, or eat it like Mashed Potatoes,  whenever! It tastes good all by itself.  See, easy right?)
2 tbl Organic Virgin Unrefined Coconut Oil, melted and cooled to room temp.  (Totally essential, this adds SO much flavor.)

3/4 - 1 cup cup Organic Agave Nectar (Amount depends on how sweet you want it.)
1/2 cup Organic Almond, Rice or Hemp Milk ( whatever suits your need, you could use soy too)

1 1/2 tbl Organic Ground Flaxseed

1/4 cup Water

1 tsp Xanthan Gum *
      (* This ingredient is used as a substitute for the gluten, which is missing when using gluten free flours. It is often seen in salad dressings, it has no flavor, it is purely for texture. This well help add to the crumb of the bread and thicken it to a perfect consistency.)

1 tsp Organic Pure Vanilla Extract
1 1/2 cups Organic Mashed Bananas (Use the ripest banana's you have, more flavorful that way.)

Directions: 
1) In a medium bowl whisk together the dry ingredients : flour, baking powder, baking soda, sea salt and  cinnamon. Set aside.

2) In a another medium bowl whisk together the wet ingredients: cauliflower puree, coconut oil, agave and milk. Set Aside.

3) In a separate bowl of an electric mixer blend together flaxseed and water until tick and creamy. About 2 minutes on high. (this will act as the eggs and bind everything together, promise!) Turn mixer off and add in Xanthan gum, mix into flax until well combined and thick.

4) Once the flax-xanthan gum mixture has become thick add in the vanilla and mashed bananas. Blend until well combined, 3 minutes.

5) Alternating between dry and wet ingredients, beginning with dry add them into the bowl of the electric mixer. Scape down the sides of the bowl after each addition. End with wet ingredients.

6) After well incorporated, but not OVER mixed, pour the batter into a prepared LINED with parchment loaf pan.

7) Place pan in the preheated oven and bake for  55-60 minutes. Turn pan 180 inside the oven at about 35 minutes for even browning.

8) Bread should bounce back to the touch when done or a toothpick inserted should come out clean.

9) Remove from oven and let cool in pan for 15 to 20 minutes.

10) Invert pan and bread should come out easily because you lined it with parchment! Remove the paper and let cool for another 10 minutes.

11) Slice, serve and breath in the healthful benefits!


Go get 'em health-nut! 
If you'd like to see the whole slideshow go the the picks' flicks and good licks section! Or click the title of the recipe.... 
Try it out! Let me know what you think! 

V is for Vegan, Vegetarian, Veggie, whatever, just no labels please.

       Vegan is a word thrown around a lot.  The term was coined by Donald Watson, who combined the "Veg" and "an" of the word vegetarian. The end and beginning of vegetarian. To quote him :  

   "The word 'veganism' denotes a philosophy and way of living which seeks to exclude — as far as is possible and practical — all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of humans, animals and the environment.

 In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals. "

     So how did the "promotion of animal free alternatives to benefit humans, animals and the environment" become such a battle ground between meat free-ers and meat eaters? Personally, I do not see how those who seek to promote these things, or seek to solve issues involved with these problems, should be persecuted. But to argue for the opposition, PETA doesn't really help when they shove slaughterhouse photos in front of people who aren't ready for that. 

     I do hope this clears up some questions for those of you confused about what veganism means. I often times hear some girl gabbing away about how she recently became vegan, all the while touting around her a new leather Louis Vitton purse, sporting some brand new knee high suede boots and applying gobs of make-up (yes, some make-up is tested on animals, which is cruel and not vegan). All of this is obviously not part of a vegan lifestyle or practice which Mr. Watson envisioned. Just because your favorite celebrity is doing it, doesn't mean you should jump on the band wagon. 

      It is a healthful way of eating, as long as it is planned out proportionately. A lot of times people who become vegan without doing the research don't fully understand what it takes to nourish the body properly, and can end up with some health issues. Deficiencies in the B vitamins are most common. However, it can be done. Consult a dietitian or licensed nutritionist!  (In the meantime, I have provided the "vegan pyramid" in case you were wondering on what is needed in the diet.) 

      Now, I would like to go on record as saying I am not a Vegan, in fact I don't like the label. I am most defiantly a meat free girl. The label of veganism can be restricting, and it can leave others scrambling to find something to talk to you about, without hitting the controversial animal cruelty topic. At which point, you bite their head off about their destructive meat eating behavior, but really, don't hate on them. Hate on meat industry for setting up such an disastrous and harmful industry. Also, it makes some feel very uncomfortable in your presence when out to dinner. Not only that, but this type of diet can make for difficult dining out decisions; it almost always has to be your choice on where to go eat, or better yet, make for any meal. Very frustrating.  

     With that said, I think anyone who goes for it full boar, achieves level 5 Vegan status, eats nothing that casts a shadow, no bleached flour or sugar, doesn't eat honey, wears 3rd party recycled clothing and lives off the grid is totally impressive. However, they probably smell. 

       

     Trust me, if I could give up my mini obsessions involving shoes and jackets made of soft supple leather, I would. Alas, I am just not strong enough, or for that matter want to do so (plus all of the ones I own are awesome and I could never give them away.) I remain what I like to call a moderate in this type of lifestyle. I am a veggie and fruit lover. I love them in all kinds, sizes, tastes and colors. I eat mostly fruits and vegetables daily. Some grains and beans here and there. A little yogurt occasionally. Maybe some dry cereals or bread from time to time, but mostly a lot of vegetables and a lot of fruit.  

     I am by no means condoning this type of eating, or stating that it is more healthful, but its what I like as well as crave. Having not eaten meat since the age of 12, I have zero cravings for anything like it. In fact I am pretty appalled when it comes to vegetarian products pretending to be meat. Those weird little sausages, the Tofurky, that strange soy-chroizo. In my opinion, if you are going to label yourself a vegetarian or vegan why are you eating something that simulates eating meat? I understand it has some appeal, but some of that stuff is no better for you than having a steak, just F.Y.I.. The sodium content is usually through the roof, there are all kinds of strange binders and coagulants which are most times corn derivatives, and 9 times out of 10 they have an exorbitantly high caloric value that exceed even bacon.  I do realize in my last post I gave a recipe for "meatless meatloaf" but I did not use any prepackaged fake meat products, and there is a huge difference. 

       This is something to think about for people who become vegan or a vegetarian and only eat that stuff. In this case they may be better off sticking to what they were eating before. When I was 17 my friends and I made a pact to all become "vegan" and see who could hold out the longest. I won, but the funny thing was, it was not hard for me, for my freinds it was a different story. There are a lot of REALLY bad for you products out there which are, for all intensive purposes, vegan. Soy Ice Cream, fried tofu, jams and jelly, soy cheese, peanut butter, most bread, and those strange fake meats. I didn't take that route, but most who do not understand how to make the switch do. 

     My point is, if you are going to live with the label, live up to it as well. 

     If you are a vegetarian, please for goodness sake, not everything needs cheese, dairy and/or eggs on it. Eat some vegetables and fruit, I beg you. 

      If you are vegan please for goodness sake, not everything needs to be over processed versions of the foods you really want, like hamburgers, or fried and covered in some high salt sauce. Do some research and get it together.

      I don't judge those who eat meat. I understand it. You grew  up with it, you like it, it tastes good, it is filling. Some meats have good qualities as long as it is the best kind for the environment and your body. 

       In addition, I don't give extra praise to those who are meat free. Some of the worst offenders of healthful eating are vegetarians, i.e. not everything needs to be fried, or covered in cheese, dairy and/or eggs. 

      What should be judged is the treatment of the animals, the unnecessary cruelty to living things, and the effect this kind of treatment has in the overall cycle of our food. 

     So buy local, organically, unprocessed, grass-fed, cage free, hormone free, cruelty free products, fair trade, etc. etc. etc.. Any or all of the above will make a difference. This kind of consciousness will not only help the efforts to save the earth, but it will make your soul smile just a little more. 

      With all of this said, next time you have 4 extra bucks in your pocket at Whole Foods or your local co-op pick up a issue of Vegetarian Times. It is such a great magazine if you are lacking a little vegetable inspiration, new options for your favorite dishes and some totally great articles on just about everything health related. I promise, nothing too preachy. 

      Here is a link to an awesome recipe for a Vegetable Tagine  that is loaded with 9 different vegetables, rounded out with chickpeas and spiced up with cumin, coriander, paprika, cinnamon and cayenne. Not only is it insane easy to make but it's crazy delicious and good for you! And you will not miss all those fake funky meats.  (Can't really beat it for the caloric value either, kcals- 271, Pro - 10 g, Carbs 49 g, Fiber 10g, Fat 7 g, and super low sodium per serving....)