Posted in Vegogenic

Meditation is vital to holistic healing

Thriving on all levels is our goal.   I want to see you to thrive physically, emotionally and spiritually.  What you eat helps keep your mind sharp and starve off depression, but the other factor in living a life of happiness is having a positive mental outlook.  Eating the right food is half the journey, and the other half is being able to look on the bright side, and relax mentally after a long day without eating your feelings.  Meditation can also help you practice mindedness so that you can appreciate the little things in life.  

  A meditation practice is vital when living the Vegogenic way.   Daily meditation is an excellent way to destress and release negative energy.   I will share with you here my two favourite artists who create amazing healing and relaxing meditations. 

The first is the world famous, Glenn Harrold.  He has many apps available for your devices, or you can obtain his meditations directly from his website – Glenn Harrold

The second is a home grown Australian artist who has over 400 meditations available on YouTube.  Jason Stephenson is his name and his website is – Relax me online

Posted in Vegogenic

Herbs and Spices 

  I can’t impress upon you enough how important herbs and spices are.  They are medicinal powerhouses and are rich healing modalities which contain concentrated antioxidants.  Herbs have antimicrobial properties and can help heal many ailments.  Herbs and spices lower inflammation in the body.  Use herbs and spices daily for a multitude of healing processes.  When I have a minor health issue, it’s to my medicinal herb and spice treasure chest I turn to.  

  The only caveat is to avoid commercial blends which are full of additives, fillers, salt and sugar.  Try obtaining a range of quality herbs and spices and blending your own mixes.  You can also buy pre mixed blends without the fillers from specialist herbs and spice retailers.

         Dried Herbs & Spices

  • Allspice – Similar to cloves, but more pungent and deeply flavored. Best used in spice mixes.
  • Bay Leaf (also: Indian Bay Leaf) – Adds a woodsy background note to soups and sauces.
  • Caraway Seed – These anise-tasting seeds are essential for sauerkraut, and sweet potato salad.
  • Cardamom – This warm, aromatic spice is widely used in Indian cuisine. It’s also great in baked goods when used in combination with spices like clove and cinnamon.
  • Cayenne Pepper – Made from dried and ground red chili peppers. Adds a sweet heat to soups, braises, and spice mixes.
  • Chia Seeds –  These seeds are nutritional powerhouses and can be ground into smoothies, cereals, and baked goods for extra nutrition and texture, and also used as a vegan egg substitute.
  • Cinnamon (also: Vietnamese Cassia Cinnamon) – Found in almost every world cuisine, cinnamon serves double duty as spice in both sweet and savory dishes.
  • Cloves – Sweet and warming spice. Used most often in baking.
  • Coriander Seed – Earthy, lemony flavor. Used in a lot of Mexican, Thai and Indian dishes.
  • Cumin – Smoky and earthy. Used in a lot of Southwestern U.S. and Mexican cuisine, as well as North African, Middle Eastern, and Indian.
  • Fennel Seed – Lightly sweet and licorice flavored. It’s excellent with vegetable dishes, or even chewed on its own as a breath freshener and digestion aid.
  • Fenugreek – Although this herb smells like maple syrup while cooking, it has a rather bitter, burnt sugar flavor. Found in a lot of Indian and Middle Eastern dishes.
  • Garlic Powder – Garlic powder is made from dehydrated garlic cloves and can be used to give dishes a sweeter, softer garlic flavor.
  • Ginger – Ground ginger is made from dehydrated fresh ginger and has a spicy, zesty bite.
  • Kaffir Lime Leaves – Used to flavor curries and many Thai dishes. Can be sold fresh, dry, or frozen.
  • Mace – From the same plant as nutmeg, but tastes more subtle and delicate. Great in savory dishes, especially stews and vegetable dishes.
  • Nutmeg – Sweet and pungent. Great in baked goods, but also adds a warm note to savory dishes.
  • Nutritional Yeast – Very different from bread yeast, this can be sprinkled onto or into sauces, pastas, and other dishes to add a nutty, cheesy, savory flavor.
  • Oregano – Robust, somewhat lemony flavor. Used in a lot of Mexican and Mediterranean dishes.
  • Paprika – Adds a sweet note and a red color. Used in stews and spice blends. There is also a spicy version labeled hot paprika.
  • Peppercorns – Peppercorns come in a variety of colors (black, white, pink, and green being the most popular). These are pungent and pack a mild heat.
  • Rosemary – Strong and piney. Great with Mediterranean cuisines.
  • Saffron – Saffron has a subtle but distinct floral flavor and aroma, and it also gives foods a bright yellow color.
  • Sage – Pine-like flavor, with more lemony and eucalyptus notes than rosemary. Found in a lot of northern Italian cooking.
  • Smoked Paprika – Adds sweet smokiness to dishes, as well as a red color.
  • Star Anise – Whole star anise can be used to add a sweet licorice flavor to sauces and soups.
  • Turmeric – Sometimes used more for its yellow color than its flavor, turmeric has a mild woodsy flavor. Can be used in place of saffron in a pinch or for those of us on a budget.
  • Thyme – Adds a pungent, woodsy flavor. Great as an all-purpose seasoning.
  • Vietnamese Cassia Cinnamon (also: Cinnamon) – Sweet and spicy. Can be used in both sweet baked goods and to add depth to savory dishes.

                 Fresh Herbs

    • Basil (also: Thai Basil) – Highly aromatic with a robust licorice flavor. Excellent in pestos, and in mushroom dishes.
    • Chervil – Delicate anise flavor. Great raw in salads or as a finishing garnish.
    • Chives – Delicate onion flavor, great as a garnish.
    • Cilantro – From the coriander plant, cilantro leaves and stems have a pungent, herbaceous flavor. Used in Caribbean, Latin American, and Asian cooking.
    • Curry Leaves – These pungent leaves are not related to curry powder but impart a similar flavor. Used in Indian, Malaysian, Sri Lankan, Singaporean, and Pakistani cuisine. Used to flavor curries, soups, stews, and chutneys.
    • Dill – Light and feathery herb with a pungent herb flavor. Use it for pickling, salads or as a garnish.
    • Fenugreek – Although this herb smells like maple syrup while cooking, it has a rather bitter, burnt sugar flavor. Found in a lot of Indian and Middle Eastern dishes.
    • Lemon Thyme (also: Thyme) – Sweet lemon aroma and a fresh lemony-herbal flavor. This is excellent with Thai dishes and in vinaigrettes.
    • Lovage – Tastes like a cross between celery and parsley. Great to flavor stocks and soups.
    • Marjoram – Floral and woodsy. Try it in sauces, vinaigrettes, and marinades.
    • Mint – Surprisingly versatile for such an intensely flavored herb. Try it paired with peas, sweet potatoes, and of course, with chocolate.
    • Oregano – Robust, somewhat lemony flavor. Used in a lot of Mexican and Mediterranean dishes.
    • Parsley – Available in flat-leaf (Italian) or curly varieties, this very popular herb is light and grassy in flavor.
    • Pink Pepper – Small and sweet, these berries are fantastic when marinated with olives or simply sprinkled on shortbread.
    • Rosemary – Strong and piney. Great with beans, and Mediterranean dishes.
    • Sage – Pine-like flavor, with more lemony and eucalyptus notes than rosemary. Found in a lot of northern Italian cooking.
    • Tarragon – Strong anise flavor. Can be eaten raw in salads or used to flavor tomato dishes.
    • Thai Basil (also: Basil) – A spicy, edgier cousin to sweet Italian basil. A must-have for Thai stir-fries, Vietnamese spring rolls, and other South Asian dishes.
    • Thyme (also: Lemon Thyme) – Adds a pungent, woodsy flavor. Great as an all-purpose seasoning.
    Posted in Vegogenic

    More Vegogenic friendly meals

    Vegogenic means lower carb vegan meals.  I’m experimenting and trying new things.  This week it was chocolate fudge cake, and cauliflower rice.  Both delicious and Vegogenic friendly.

    Cauliflower Rice with Thai seasoning
    Chocolate fudge cake with berries and walnuts

    Posted in Vegogenic

    Keep it simple 

    Here is an example of some of my favourite daily meals.  This is my late breakfast, lunch and afternoon snack.  Find your own favourite Vegogenic meals, and have them often.  I make changes by alternating the ingredients within the recipe, as variety is also a key to healthful living.  I change oils and herbs in the Kale, and seeds, nuts, and fruits in the dark chocolate slice.  Sometimes I have the avocado in nori sheets.  Sushi without the rice and fish is another favourite.

    Breakfast Kale Chips with Herbs
    Dark Chocolate Super Berry Seed Slice
    Lunch fresh Avocado

    Posted in Recipes

    Kale Chips

    This is my recipe for baking the perfect kale chips. No dehydrator required.

    1. Remove the stems and tear leaves into large pieces.  You can remove the stems very quickly by grabbing the base of the stem with one hand and pushing outwards along the stem to slide off the leaves. 
    2. Wash and thoroughly dry the leaves before beginning.  If the leaves aren’t properly dried, the water can “steam” the kale chips while baking and lead to soggy kale chips. Be sure they are nice and dry before you massage in the oil.  I put them between two tea towels.

    3. Don’t skip the oil, but don’t drench it in oil either.  A tablespoon of extra virgin olive oil or coconut oil is plenty.  To this add a tablespoon of herbs and spices.  I also add the zest of one lemon.  Oil also helps the spices stick to the leaves.  Massage it all together and you are ready for the oven.

    4. Spread kale into a single layer on the baking sheet.  Get them cooked evenly by spreading them out in a thin layer on the baking tray. 
    5. Preheat your oven beforehand, and your kale is ready to go in.  It’s all about the low-heat for even baking.   I bake at a very low temperature of 300F.  Sure, it takes a bit longer to bake, but I can assure you it’s worth it because you don’t get any burnt pieces. Remember, the goal is to crisp the kale slowly.   I bake at 300F for 10 minutes, then turn them over, and bake for another 15 minutes. So 25 minutes total for crispy kale chips.

    6. Cool for just a few minutes and they will dry out and crisp up even more.

    Posted in Recipes, Vegogenic

    Starting your day the Vegogenic way

    The way I start my day is with Green tea, or YerbaMate tea with a dash of freshly squeezed lemon juice.  There is no need for any food first thing in the morning.   Yes, this may be a big change from what you are used to, but we have this amazing ability to adjust to change in our lives.  Think about all the changes people are forced to adapt to as they age, and they are not even positive ones!  I used to be a coffee drinker in the morning, and if that’s your thing,  swap the cream for Soy milk or another Vegan alternative.  As this program is vegan you can still enjoy coffee for breakfast with a dairy alternative, but definitely skip the juice, cereal and bagel.  Grains are addictive by nature and lower your energetic vibration.  Start the day with fluids, and you will soon adjust to a lighter, more vibrant way of greeting the day.

    YerbaMate Tea and Lemon juice
    Posted in Vegogenic

    Vegogenic Fruits

    Fruits are a delicious part of the Vegogenic diet.  Berries in particular are high in phytonutrients, and should be included.  You can maintain nutritional ketosis and enjoy wholesome berries.  Just limit portion sizes.  Some of the fruits below are too high in carbs to keep you in ketosis, so eat higher carb fruits sparingly and save them for special occasions.  Berries are key to fruitful ketosis.

     Serving Size: 1/4 cup, unless otherwise indicated.

    Fruit | Net Carbs

    • Apricot (1 whole) 3.1
    • Avocado (1 whole) 0.5
    • Cantaloupe 3.0
    • Carambola/Starfruit (1 whole) 3.0
    • Cherries 4.2
    • Coconut 1.3
    • Grapes 6.7
    • Honeydew 3.6
    • Kiwi 6.5
    • Lemon (1 whole) 3.8
    • Mango 6.3
    • Orange (1 whole) 12.9
    • Passionfruit (1 whole) 2.0
    • Peach (1 whole) 8.9
    • Pineapple 4.3
    • Plantain 12.0
    • Plum (1 whole) 7.6
    • Watermelon 2.6
    • Acai Berry (1 oz) 5.0
    • Blackberry 2.7
    • Blueberry 4.1
    • Boysenberry 13.0
    • Cranberry 2.0
    • Currant 4.0
    • Elderberry 4.0
    • Gooseberry 9.0
    • Huckleberry (3.5 oz) 8.0
    • Loganberry (3.5 oz) 8.0
    • Pokeberry shoots 1.0
    • Raspberry 1.5
    • Salmonberry (3.5 oz) 8.0
    • Strawberry 1.8