Suzy's Egg-cellent Breakfast

The month did a lot to improve my cooking skills and creativity, especially with legumes and vegetables. As mentioned in an earlier post, I have also improved my running performance. I feel that my body works more efficiently in this plant-based existence. Although I didn't eat anything "off" the vegan diet yesterday (we have a fridge full of delicious vegan foods, and I simply didn't crave anything else), I felt a huge sense of relief at not being restricted due to the self-imposed dietary guidelines of veganism. I've always eaten pretty large amounts of fruits and vegetables but prior to this month, got most of my protein from yogurt, cheese, and meat. Going forward, I am sure I will be eating a lot more plant-based proteins. What I like about being done with the month though, is not feeling any sense of guilt about wanting certain foods. I definitely crave and will choose more plant foods going forward, but plan on indulging any cravings for dairy and meat I might have.

Like this morning, on mile 5 of 7 of my run, I began to crave nothing but an egg sandwich. Without the restrictions of June, I thought to myself, "IT SHALL BE MINE." Whole wheat English muffin, egg, tomato--I literally gasped aloud in delight as I devoured the first bite of eggy goodness. And even after the month of increased plant foods, the honeydew and blueberries still tasted just as delicious!

The hours following were less delightful as I reintegrate my body to some occasional meat. But I imagine this to be a bit of karmic retribution for having convinced Brandt to give up his favorite foods for 30 whole days.

The "Suzy Sympathy" Diet

I would like to thank Phil Devlin for his commitment to our cause. I recently found out that this wonderful father of my dear friend, Christine, has gone on a meatless diet to show his support. While perhaps this would better be titled the "Brandt Sympathy Diet", Phil's efforts are nevertheless appreciated!

I'm not a proponent of fad diets or cutting solid foods and/or entire macronutrients (a la Atkins) in order to lose weight or detox. However, making a change in a healthy and conscientious fashion, even if only temporarily, can permanently alter your dietary comfort zone. I know these 25 days without meat/dairy/eggs has done just that for me. I have become more open to new dishes as permanent mealtime staples (see the Recipes page for some of my favorites) and a much more creative cook, especially with legumes, vegetables and different spices; I also simply feel better, running more and recovering faster. I imagine many aspects of this diet will stick with me after our 30-day trial run, and it doesn't feel like a tremendous effort any longer.

I'm not saying a month of veganism is something everyone should do. And I'm not saying that dramatic dietary experimentation is for everyone. But I would encourage everyone to try at least a minor health-conscious change for an entire month. Nothing crazy--incorporate a new whole grain twice a week, switch to natural sweeteners (like summertime fruit!), skip the 3rd (or 6th) beer of the night...whatever it is for you, try it. And see if it becomes comfortable.

And Brandt, I know you still don't find veganism "comfortable" by any stretch. But at least Falafel night is something we will look forward to even when hamburgers and cheese platters are options.

Back to the 80s

We spent our weekend in DC visiting Brandt's cousin (Phil, middle...rather excited) for his birthday. We spent Saturday afternoon and evening at an 80s hairband concert, with such artists as Vince Neil, formerly of Motley Crew, Warrant ("She's My Cherry Pie"), and Scorpion.

Amidst $9 beers and fans who haven't looked at a calendar in 25 years except to schedule their next tattoo appointment, were the four of us--inappropriately attired in polo shirts, khakis, and without nipple rings, hair gel, or Guns N Roses tees. Blending in was not our strength.

The high point of the day was the brilliant decision to stake claim to some front row standing room for the high energy and surprisingly inspiring Warrant show. We were barely 4 years old in the 80s, so until the moment that lead singer Robert Mason hit the stage, we didn't really understand the hype. It was magical and made the lifestyle choices of the crowd seem not only reasonable but truly inspired. We both commented on how in shape this rock "legend" appeared ("maybe he's been a lifelong, yoga-dedicated vegan??")--apparently, he's only been the lead singer since 2008, saving him from some of the rockband wear and tear of the previous 3 decades.

All in all, a successful birthday celebration and truly educational experience for those of us who, until now, could not understand what was an amazingly over-the-top ridiculous decade of music and fashion. I guess time travel is possible.

"Buttering" you up with vegan treats

After enjoying a completely vegan sunset on my vegan rooftop last night, I decided to bake some vegan goodies. Brandt and I are going to DC this weekend to see some family, and since we've asked them to accommodate our vegan lifestyle, I thought a gift of tasty treats was in order.

One of the best parts about most vegan baking is that, since it excludes raw eggs, you can take as many tastes of dough as you'd like. Although, the nutritionist in me is inclined to recommend only 1 or 2 to save room for the finished product, which I always also want to taste.

Vegan Coconut Chocolate Bars were what I decided on. I found them online, but altered the recipe, so thought I should share my version.

Ingredients:
3/4 cup whole wheat flour, sifted (you must sift before measuring!)
1 1/2 cups quick oats
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1/4 teaspoon salt
1/3 cup unsweetened applesauce (I realized that I accidentally purchased sweetened, so decreased the sugar from this recipe by about 1/8 cup)
1 teaspoon vegetable oil
1/2 cup sugar
1 teaspoon vanilla
2 tablespoons non-dairy milk (don't really need to measure, just add when the time is right)
1/4 cup vegan semi-sweet chocolate chunks
1/4 cup vegan semi-sweet chocolate chips
1/2 cup chopped walnuts (almonds and pecans would be good too!)
1/2 cup unsweetened coconut flakes, divided

Preheat oven to 375 degrees F and spray an 8 x 8 baking dish with non-stick spray.

In a large bowl, combine flour, oats, baking soda and powder, and salt. In a separate bowl, combine applesauce, oil, sugar, and vanilla.

Add wet mixture to dry and mix until combined. Add non-dairy milk a little at a time until it holds together well.

Fold in coconut (reserving about 3 Tablespoons for the top), chocolate chunks, and walnuts. TASTE :) Press into baking dish and sprinkle over remaining coconut.

Bake for 21-23 minutes. Remove from over, let cool for at least 10 minutes before cutting. I cut mine into 25 small pieces. (Then Brandt ate 2).

Thought of the Day (Rebuttle)

Life is shorter with meat.*

*Duke Med Health News. 2010 Jan;16(1):1-2. Vegetarian diets may prevent & treat some chronic diseases. Plant-based diets can meet all current nutrient needs and may lessen disease risk.

Meat Sci. 2010 Feb;84(2):308-13. Epub 2009 Jun 23. Meat and cancer. Ferguson LR.

Journal of the American Dietetic Association. Vol 109, Issue 7, Pages 1266-1282 (July 2009). Position of the American Dietetic Association: Vegetarian Diets.

Performance-enhancing veganism

Running performance, that is. I (Suzy) have noticed quite a difference in my running abilities since starting what I'm sure Brandt will refer to for the rest of his life as "the vegan incident." I on the other hand feel adjusted; my body feels cleaner (even my sweat is cleaner!), and I've noticed a significant improvement in my endurance. I am not one to jump to causative claims. But I couldn't help but notice the correlation of this diet to dramatically improved frequency and distance in my running.

One performance of mine that has not been enhanced, however, is drinking performance. As someone who enjoys the occasional (ahem...weekly...ok, maybe sometimes more than that) wine/gin martini indulgence, I can no longer drink from the bottomless glass that I've enjoyed since college. Some of this is due to lack of vegan food at cocktail parties, no doubt. Curious to see if I was an outlier, I entered the vegan blog realm. It seems others have experienced this same reduction in alcohol tolerance (clearly not a bad thing as I now am learning to be much more careful with my portions and pacing of beverages). There are also claims that this is due to increased absorption efficiency, something that seems pretty likely since my calorie-intake and the macronutrient composition of my diet has not been drastically altered.

We'll see how running and alcohol tolerance, 2 things dear to my heart, play out for the rest of the month. Halfway there!

Health Benefits of a Vegan Diet

So I've alluded to them a few times. But what does the research really show? Here's the lowdown on the short-falls and benefits of this diet we've embarked on for June*.

First, I'll start with what so many people seem to have hang-ups about--the possible nutrient deficiencies of a vegan diet:

• Omega-3 Fatty Acids--important for cardiovascular health and brain and eye function, these are most bio-available (in the forms DHA and EPA) from salmon and trout and algae sources. They are also found in a less bio-available, but nevertheless useful, forms (ALA) in walnuts and flaxseeds. These fats are "all the rage" these days though, so are now (you guessed it) also fortified in everything from granola bars to beverages. We have been eating a large number of walnuts; our almond milk is also fortified. The risk for not getting enough? Increased risk of Cardiovascular Disease, which has actually been shown to have decreased incidences in the vegan population, so I'm not that worried.
  
• Vitamin-D status depends on both sun exposure and intake of vitamin D-fortified foods (not just for vegans, but for the entire population). It being June, us both being relatively fair-skinned, and (again) with an at-least adequately fortified food system, I'm again not too worried.
• Calcium--"a diet rich in fruits and vegetables that is typical of a vegan diet has a positive effect on the calcium economy and markers of bone metabolism in men and women."* So basically, we just have to make sure we get enough...not too tough.
  
• Iron--the risk for iron-deficiency anemia is no different in the vegan population than the omnivore population. This is likely due to the large amount of vitamin C consumed by most vegans, which increases the absorption of the iron that they do get from plant sources.
  
• Vitamin B-12--Vegans have a higher prevalence of this deficiency since it can only be found in animal sources and fortified foods (hooray for almond milk!) Risk factors include difficulty with concentration...I'm sorry, what was I saying?

Now, onto the benefits:

• Cardiovascular Disease--"In general, vegetarians typically enjoy a lower risk of cardiovascular disease (CVD), obesity, type 2 diabetes, and some cancers." So why not just eliminate meat? "Compared with other vegetarians, vegans are thinner, have lower total and LDL cholesterol, and modestly lower blood pressure...Vegans also have a higher consumption of whole grains, soy, and nuts all of which provide significant cardioprotective effects."
• Cancer--With obesity as a risk factor for cancer, the lower BMI in vegetarians and vegans is one important protective factor. The other protective factors are more directly diet-related; high intake of fruits and vegetables in a vegan diet is negatively associated with cancer risk and there is an obvious lack of red and processed meat, which are both implicated in increased risk of colorectal cancer.
  
• Weight--I already stated that vegans on average have a lower BMI than both lactoovo-vegetarians (those who eat no meat but do eat dairy and eggs) and omnivores. In addition to looking better in a swimsuit, this has numerous implications on a decreased likelihood of obesity-related chronic disease later in life.
  

I'm not one who is typically inclined to take supplements and buy heavily fortified products--my omnivorous diet supplies ample nutrients (but I would not say this for most people in this country who are very often suffering from nutrient deficiencies despite overweight/obese status). With a society that has found the way to partially hydrogenize oil and pump it, sodium, and high fructose corn syrup into everything from breakfast cereal to taco shells, I don't particularly see a problem using food science to benefit my body by consuming a couple fortified foods each day while on a vegan diet that is possibly decreasing my CVD and cancer risks and certainly opening up my eyes to ways to consume more plant-based, healthy and disease-protective foods for future years.

*Most information from this post came from a particularly clear summary, found in the article--Craig, W. (2009). Health Effects of Vegan Diets. The American Journal of Clinical Nutrition, 89(5), 1627S.

Lunch Date--Angelica's Kitchen and Stogo

We recently met for lunch in the East Village, Brandt's proclaimed "Vegan Capital of Manhattan". Brandt was starving after a weekend in DC where vegan options were not readily available. Even after only 10 days, we were both pleased to be able to look at the Angelica's Kitchen menu and order absolutely anything off of it. Having eaten in typically omnivorous situations, I can now appreciate how uncomfortable it is to have to ask, "Exactly how is that made?" in reference to a self-imposed dietary restriction. The food at Angelica's Kitchen was delicious--Brandt had soup of the day (creamy cauliflower) and a daily special dish, an asparagus-pasta-baked sort of thing. Suzy had the "picnic plate" which allows you to choose 3-4 items to taste--a great way to sample some featured menu items. We also got to speak with our waitress about her experience being vegan and some of her recommendations (none of which we are likely to try, but her bubbly attitude and clear zen energy about a vegan lifestyle was sort of encouraging?)

After lunch, we got dessert at Stogo. Both of us were pretty skeptical--I mean, how could a non-dairy "gelato" in any way compare to the ice cream we both love? We were pleasantly surprised. The 2 flavors we ordered--banana and almond joy--both stacked up to our beloved dairy counterparts. The price, however, was a little steep. But quelling our dessert craving during this month was pretty priceless.

Meatless Cowboy

I (Suzy) was at the Food For Your Whole Life conference this Sunday and Monday. There was constant promotion of a mostly plant-based diet, rich in walnuts since they are high in omega-3s (and since California Walnuts was the sponsor). There was also quite a bit of talk of the benefits of a vegan diet. Vegans tend to lead longer lives. Vegans suffer significantly less from heart disease and hypertension. Vegans have better sex.

Ok, I made the last one up. But one of the take-away messages from all this veg-focused talk was more or less, "If you haven't at least considered going vegan, you haven't thought that hard about your health."

Example: Rocco is a cowboy. Rocco ate meat and animal products almost exclusively. Rocco developed heart disease risk factors and the heart of an 85 year old man at the age of 53. Then Rocco went vegan. The famous Dr. Oz and his renowned friend and colleague Dr. Roizen used this Rocco example time and time again during the conference. Why? Because it took one month of veganism to reverse much of the negative effects of Rocco's lifelong love of butter and cattle with a side of porkfat. Rocco is now committed to the vegan lifestyle.

Extreme example? Yes. And this doesn't mean I'm yet sold on a future vegan lifestyle come July 1. But it was at least reassuring to hear that only a month of this may reverse the negative effects of my teenage love of Wendy's Spicy Chicken Sandwiches with Fries dipped in the Frosty.

PeaceFood Cafe

Friends, Sarah and Jo, and I (Suzy) went to Peacefood Cafe last night--an UWS vegan restaurant. Although they offer a strictly vegan menu, PF is (and I can say this having gone prior to this experiment) omnivore-friendly, meaning that it doesn't have that outrageous and unappetizing "health-food store" smell and doesn't leave meat-eaters with a sense that they had a makeshift dinner of side items.

I recommend going with friends like mine, who love to share food, so you can try a little bit of everything--the chickpea fries get my highest rating. Be sure to grab some of the bakery items to go--Brandt benefited from this, and particularly enjoyed the Magic Cookies. While not the "magic" some of you might be envisioning, they were definitely delicious.

Chew on this

I've started to notice greater time spent chewing on this vegan diet--helllloooo fiber. Last night, after feasting on falafel with tahini (delightful), corn on the cob and salad, I decided to venture into my first attempt at baking. While not the muffins you might find in your favorite bakery, they came out as muffins, and certainly a nice treat for us while butter and eggs are not on the menu*. I recommend making the attempt if you have it in you. Or coming to our apartment in the next 24 hours (approximately the time it will take us to devour and gift the delicious dozen). Make sure you plan for enough time to chew it though.  

*Note: This was the first time I've ever baked and not had to slap Brandt's hand away from the batter and newly baked goodies. He made a breakfast of soy ice cream sandwiches instead. 

Texts from the first 24 hours

Brandt (2:29pm): "Lunch is no longer a happy time"..."Actually salad isn't bad"

Suzy (6:55pm): "You sure you don't want to come grocery shopping?"
Brandt (7:15pm): "I actually do wish I could go to the grocery but it would kill me to be around food now--rather hungry"

Brandt (Wed. 7:51am): "My stomach feels betrayed"

The Devil's Eggs

If you are like me (Suzy), then deviled eggs bring back memories of 4th of July picnics and your grandmother's house. But these are not the best of memories, especially from my grandmother's kitchen that had a bottomless cookie jar.

Deviled eggs: Hardboiled concoctions with their yolks pumped back into them via pastry bag--not my idea of the ideal appetizer. Give me cheese and crackers or ants-on-a-log any day over these hard-boiled egg white skeletons complete with repumped yolks mixed with mayo (topped with paprika, if extra effort is exerted).

Thus, imagine my surprise when the wise and food-loving Daniel Keyserling ordered just that this Sunday at The Spotted Pig where Brandt and I met him and our friend Conor for the blessed NYC Sunday brunch. From Brandt's, "I like deviled eggs, but am not in the mood" to my, "um...sure...get whatever you want" to Conor's outright, "I'm not a deviled egg fan" (and all of our clear memories of awkward, summer family picnics lingering in the midst) we were, to say the least, skeptical.


Until the first bite (and only bite, since four of us split 2). The mastery of flavors that The Spotted Pig achieved with this simple and all-to-familiar appetizer was palate-pleasing to say the least, and certainly worth a taste in your near future. Certainly the only way to follow up these eggy wonders was shoestring french fries, iced coffee, champagne toasts, and dark and stormies with dear friends.

Oh Mexico...

This weekend seemed to be particularly fiesta themed. After learning on Friday the history behind James Taylor's song, "Mexico," we still found ourselves oddly drawn to a variety of Mexican-themed fare. Friday night we spent the evening at one of Suzy's family's favorite NYC hangouts--the Willy Wall, an undiscovered gem out in the middle of the Hudson River. Our picnic in hand included Mango-Avocado Salsa and a number of other great snacks. We were one-upped by our Willy Wall neighbors who had the ingenuity to bring pizza out to the booze barge (we finished up the night with a slice ourselves...that mozzarella smell is really intoxicating, and will undoubtedly be a temptation for the vegan month of June).

Saturday continued the Mexican-themed festivities with outdoor brunch at Dos Caminos in Meatpacking. As we ate our meals and sipped our complimentary cocktails with our friends, Julie and Basil, the 4 of us planned dinner for the evening, which ended up consisting of shrimp tacos, micheladas, and fat witch brownies--Brandt's favorite is Caramel. All in all, a nice little Saturday (insert witty Spanish phrase here, because I don't know any).

Is Breast Milk Vegan?

This is Suzy. And I'd like to thank my somewhat skeptical, certainly comical and always supportive friend (for the sake of this blog, let's just call him C. Ahern or Conor A.) for posing this question. I did what any responsible, curious, researcher would do--I googled it.

As it turns out, there is quite a lot of information available on how to raise a vegan child. That rearing includes breastfeeding. Which leads me to believe that breastmilk is vegan. I guess it has to do with being species-specific, nutritious and natural?

However, there seems to be a new adult market for breastmilk--breastmilk cheese for a brief moment became the avant-garde offering at one NYC restaurant (I was told by a member of the NYC Health Department that this option was forced off the menu.) Whether or not breastmilk is available for public consumption or considered part of a vegan diet, don't expect to find it on any sandwich of mine anytime soon.

Nutrition Nut: Suzy's Rebuttle

If you saw poop on your steak, a worm in your apple, or mold on your (not blue) cheese, you'd say, "ew, gross." No wait...you'd say, "what the f***?! There's shit in my steak." Either way, you would put your fork down. We allow ourselves to be blissfully unaware of what we're eating. Unless we can see the "ew gross-ness", we don't care. It crushes my wholefood-, nutrition- loving self (who also likes to get coffee in the West Village) that at some point where our food comes from and what benefits or harm it brings our bodies ceased to matter. And, I hate to crush dreams out there, but we do eat to LIVE. Not a hippie notion--fact.

Anyone who has ever seen me unable to put down my spoon when faced with a bowl of ice cream (or guacamole) can tell you that I am not an advocate for food losing its celebratory and sentimental value. There is nothing survival-focused about my love for red wine, antipasti platters, and the looks on others' faces when they say, "Sweet Baby Jesus, that tastes DELICIOUS." Food brings people together in a way that nothing else in our culture does (clearly, I'm making the leap to count wine as a food here). But when did also caring about how that food will affect your physical and mental function become such a terrible idea? We should always care. I'm not saying that every little morsel you consume has to be the most healthful choice you've ever made, but health and wellness should be major factors each and every time you decide to taste, chew, and swallow.

I am here to put on public record that Brandt does love fruits and vegetables (GASP!). Just as much as I do (GASP! GASP!). In fact, when asked what he would like from the grocery store, vegan things are most often on his list: beets, almonds, oranges (three gasps is excessive, I'm sure you're on to this).

While I don't believe this month-long experiment in veganism will for a lifetime turn me away from yogurt, cheese, and pastries, why not spend a month figuring out how my body fares without animal products? I believe that there are alternatives to eating 24oz (6 day's worth) of meat in one 15 minute period. And my initial thought on this blog was that it would be a good way for us both to be creative in exploring those alternatives. And it also wouldn't hurt to catch Brandt up on vegetables missed during his past few years of ordering beef with a side of bacon.