Adventures in Alternative Health: Grow Your Own Wheat Grass Guide

Although this nutritional green starts with the word “wheat”, as far as I’ve researched, it’s not pure evil like other wheat-y things. Wheat grass is a plant in the wheat family, but the leaf itself is generally accepted as gluten-free (the seed is not)*. But to cover my own butt, the Mayo Clinic suggests consulting with your doc first before eating wheat grass if you have celiac.** Now that that’s out of the way…

Growth Day 20

Growing wheat grass has been incredibly easy and fun. My spouse and I got hooked on wheat grass shots from Inta Juice years ago, but have moved since then and haven’t had our wheat grass shots in a while. So for Valentine’s Day this year I bought him all the supplies to grow our own.

Raising wheat grass is kind of like growing grass in your yard. You water it a few times a week, and it just goes and goes! I think even the blackest of thumbs could easily tackle the wheat grass challenge.

Wheat grass is toted as a miracle plant, kind of like kale, but unlike kale there is significantly less evidence for its uses. If you just google wheat grass, many sites will try to convince you that it can cure cancer, reverse tooth decay, supplement all your daily vegetables, make you instantly lose ten pounds, and all kinds of unproven (and quite frankly, ridiculous) claims.

For my leafy-greens money, I’m a kale girl through and through. But wheatgrass is easy to grow, adds variety to my diet, and does have its own proven nutritional value. Also, like I said, its super easy to grow and lots of fun to see the end result.

There are all kinds of guides on how to grow your own wheat grass, and I’m not saying this is the best method, but it was super easy and worked great for me. Feel free to copy and enjoy!

Here’s my super easy how-to guide:

(I've included links to the products I used on amazon for your shopping ease! I am in no way affiliated with these products though so I can't guarantee their quality, but they worked for me. When you shop through these links you support Celiac Sanctuary, so thank you!)

Day 1

1. Soak seeds (amount depending on the size of your tray. I used 1 1/2 cups) in cool water for 12 hours. Drain water, carefully rinsing seeds (they could sprout at any time!), and cover with cool water for another 12 hours.  Repeat for a total of 36 hours.

Day 3

2. Spread wheatgrass seeds evenly across soaked soil in a wheat grass tray. Make sure you keep the soil moist! This usually means watering the seeds every day until they have sprouted. Keep in a warm, sunlit area.

Day 7

3. Continue to water the wheatgrass as needed, about every other day. Once the seeds are sprouted, make sure you don’t over-water as this causes mold has adverse health effects.

Day 24

4. Juice immediately after harvest! (Although I love my auto-juicer, I bought and used a manual juicer per multiple websites recommendations. I found this worked perfectly for my wheat grass and I highly recommend it! I think you get the most juice out of it that way, and its kind of fun!)

My wheat grass harvest resulted in 4 shots. I highly recommend a apple juice chaser. Bottoms up!

*http://www.foodrepublic.com/2013/01/04/wheatgrass-juice-gluten-free

** http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-answers/wheatgrass/faq-20058018

Simple Spaghetti Squash (For Beginners)

I recently rediscovered spaghetti squash. Apparently I used to eat this as a kid, but I have zero memory of it, and just became interested in it again via my favorite guilty pleasure and massive time waster, the great Pinterest.

Honestly, I didn't have high hopes for spaghetti squash. A vegetable that can substitute for noodles? Yeah...that sounds great... Kind of reminded me when a friend told me if I was hungry for something sweet, instead of eating dessert I should chew gum. (We're not friends anymore. Obviously).

But actually, spaghetti squash was pretty great. If you have celiac disease like me and understand that traditional noodles are the root of all stomach evils, this is a great alternative. Or, you know, if you just want to eat healthier, this is a perfect choice, too.

Spaghetti squash with marinara sauce

Spaghetti squash isn't exactly like the traditional noodle, so don't dive into it thinking that's what you're getting. You'll only be disappointed. See my rant on imitation foods here.  I encourage you to enjoy spaghetti squash for what it is. The texture is less chewy than a traditional noodle, in an odd way it makes you feel more hydrated (you'll have to try it to believe), and it doesn't need a lot of sauce. No, seriously. I tried it multiple ways, and my favorite by far was just a little olive oil, garlic, thyme, and salt.

There are so many spaghetti squash instructions floating around there, but this is what worked best for me. Enjoy!

A large bowl of yum!

Ingredients:
1 spaghetti squash
1/2 tablespoon olive oil
1 clove minced garlic
1/4 teaspoon fresh thyme
pinch of salt and pepper

Directions: 

Step 1: Preheat oven to 375. Cut the spaghetti squash in half. For me, this was the most difficult part, but I can't imagine trying to do it while hot, so cut it before cooking!

Step 2: Scoop out the seeds and the stringy middle. Common misconception that this is the "spaghetti" part. Its not! Get rid of it!

This is what your squash should look like cooked. I couldn't imagine this turning into noodles, so that's why I'm adding it for you non-believers :) 

Step 3: Place spaghetti squash on tin foil lined pan and cook "face up" for 40 minutes. Take squash out, flip face down, and cook an additional 10 minutes.

Step 4: Take squash out of the oven and let cool for 15 minutes. Using a fork, scoop out the insides of the squash in long strokes (if you want the longer noodles).

Step 5: In a small bowl, mix olive oil, garlic, thyme, salt and pepper. Drizzle spaghetti squash noodles with mixture and toss until evenly covered.

Enjoy!
Serves 2-4

Black Bean and Corn Vegan Chili

"Nothing will benefit human health and increase the chances of survival of life on Earth as much as the evolution to a vegetarian diet." - Albert Einstein 

Vegan chili! Yum yum yum. As you can see, the quest to make more vegan dishes continues. Although, I have a confession to make. I've outlined this recipe as vegan, but I did add a little sour cream at the end...

(Remember this? Oh, how I miss Sex and the City!)

Making great vegan recipes is hard. I never realized how much I rely on meat and dairy for flavoring my dishes. I will admit, this one was very good vegan, but sour cream just gave it that extra something. 

I don't know. I'd love more tips on how to create delicious vegan foods. I'm getting the hang of it, but need more inspiration. 

Anyway, this recipe is perfect for the winter time, even though in California winter is like, long sleeve weather.  Maybe a decorative scarf. One quick sidenote: I'M SO GLAD I GOT OUT OF MINNESOTA.

Here is a picture from last year, taken from my car, which I was stuck in for FOUR HOURS on the highway, completely snowed in. And before you lecture me on the dangers of driving during a blizzard (I KNOW. I just said I was from MN!), I was trying to get to the hospital where we were short-staffed. Still, big mistake. 

Even though I live in not-hell now, and am completely warm and sunny today, the horrible snowstorm pictures popping up on my facebook are enough to make me crave something hot for my belly. So here it is. High-protein vegan chili, with a vegetarian alternative. Enjoy!

Ingredients:

1 onion, diced

2 cups cooked black beans

1 can fire roasted diced tomatoes

1 can corn

2 tablespoons butter

1 cup cooked quinoa

16 oz salsa verde

2 teaspoons chili powder

¼ teaspoon cumin

1 tablespoon cilantro (fresh and torn)

Sour cream for topping (if making the non-vegan version)

Directions:

Step 1: In a small skillet, heat butter on med/low until melted. Add onions and cook for 5 minutes. Set aside.

Step 2: In a large pot on low heat, add black beans, tomatoes and corn (NOT strained), cooked quinoa, salsa verde, and onions. Mix well, then add chili powder, cumin, and cilantro. Increase heat until chili is boiling. Then reduce to simmer and leave, covered, for 30 minutes. Serve hot!

Serves 5-8. 

(

(ahhhh, that's better!)

On the Dangers of Telling Vegans You’re Eating Vegan

“I’m trying to eat more vegan,” I said. My friend looked at me, then at my sushi, then into my eyes, then to my sushi. The look of pure judgment. Hey, I’m not saying I didn’t deserve it.

“Trying,” I took another bite of raw flesh, maybe the most “un-vegan” thing I could do, as I told her about all the new recipes I’d been trying.

“Uh huh, uh huh, uh huh,” was her only response, her phone far more interesting than my stories. Because, after all, what vegan credibility did I have while devouring delicious, delicious meat?

(my niece modeling the look of pure contempt)

And that’s when I realized the danger of telling vegans I was trying to be more vegan.

Vegans are passionate. They are the go-balls-out believers of the conscientious food movement. They are disciplined, they are creative, and they are a tight knit group of devotees. And although all of these traits are great, they also produce a sort of clique that can be difficult to break into unless you show the same level of zealous.

Truth: anytime you tell someone who is fiercely passionate about a cause that you are going to half-ass it, I think there will be backlash. And maybe a little well-earned pomposity.

And for me, well, I’m just not disciplined enough to be a full-blown vegan. In fact, I have a startling confession: I’m a recovering vegetarian.

I spent three years in my late teens/early twenties completely meat-free, but one snowy afternoon a warm Chinese dumpling was ultimately my downfall. (Damn your greasy goodness!) 

I was a terrible vegetarian anyway. I used vegetarianism as an excuse to eat pasta and candy all day (this was before I found I had celiac, obvs). Nutrition was a non-issue, because I was completely uneducated on what my body needed. All I wanted was to save the animals and eat sweet, sweet candy. The fact that I’m not a diabetic is actually quite shocking (thank God for exercise and a young metabolism). But it’s not at all a surprise that I was constantly tired, often sick, and overall unhappy with how food affected my body. I also missed meat so much during  those three years that even my own cat was looking tasty. (Just kidding kitty! Although, with a little barbeque sauce…)

I know better now. I know my own limitations. I would love to be a vegan, but I accept myself for who I am. And who I am is not disciplined enough to be a vegan. I celebrate those who have the devotion and will-power to be completely animal-free, and I’m okay with never being able to join the club.

 

But that doesn’t mean that my heart isn’t in the right place. That doesn’t mean I’m not trying. I can do my best to reduce my earth footprint, save more of my furry friends, and be healthier by being “more vegan” without going all the way. And when I explain it to my vegan friends that way, they couldn’t be more supportive. They listen to my recipe ramblings, give me advice, and  bonus: now my cat can sleep soundly at night, too. 

Spicy Asian Tofu Lettuce Wraps

"It can hardly be a coincidence that no language on earth has ever produced the expression 'as pretty as an airport.'" - Douglas Adams

Stuck at the Minneapolis airport for my "Christmas" trip home. Forgot how much I hate the cold weather! In honor of California flavors, I'm posting these delicious (spicy!) lettuce wraps. They aren't vegan as is, but they would be if you remove the fish sauce. Excited to see my family, but already ready to be back home to the warm beautiful sun. Bon voyage!

Ingredients:

1/3 red onion finely chopped

1 red pepper chopped

1 green pepper chopped

½ cup shredded carrots

5 cloves garlic, minced

1/8 teaspoon fresh grated ginger

6 tablespoons sweet chili sauce

1/2 tablespoons fish sauce (vegans and strict vegetarians please skip this!)

2 tablespoons sesame seed oil

5 tablespoons soy sauce

1 tablespoons sriracha

½ head of lettuce

1 container firm tofu

1 tablespoon natural crunchy peanut butter

1 tablespoons olive oil

2 tablespoons chopped fresh cilantro

Directions:

Step 1: Press firm (or extra firm) tofu between two plates and set a weight on top (I used four cans) for one hour.

Step 2: In a large bowl mix red onion, red pepper, green pepper, carrots, garlic, and ginger. 

Step 3: In a separate small bowl mix sweet chili sauce, fish sauce (if using), sesame seed oil, soy sauce, and sriracha sauce. Set aside.

Step 4: Put olive oil in a large skillet and turn heat on medium. Once the tofu is well pressed, crumble the tofu into the pan and gently toss with the contents of the large bowl. Reduce heat to medium/low, and cook for 20 minutes.

Step 4: Slowly pour sauce onto the tofu mixture. Drizzle the peanut butter. Throw in the cilantro. Gently toss until all pieces are covered. Simmer for an additional 10 minutes.

Step 5: Let the mixture cool for five minutes and then pour into individual washed lettuce cups. Enjoy!

Makes 12 lettuce wraps

California dreaming!

Lite Lime and Pinto Bean Salad

"You were born with wings, why prefer to crawl through life?" - Rumi

Okay, so my quote for this post doesn't have much to do with the food that I cooked. But I just loved it so much, I had to share it. Happy eating!

Ingredients:
1 tablespoon white wine vinegar
2 cups cooked pinto beans
1 avocado, sliced in 1/2 an inch to 1 inch pieces
1 tomato, sliced in 1/2 an inch to 1 inch pieces
1/4 teaspoon cumin
juice of 1 lime
pinch of salt
1/3 cup chopped onion
1/4 cup chopped cilantro
1 leaf kale, torn into 1 inch pieces
1 tablespoon garlic grapeseed oil (can be substituted for olive oil and crushed garlic)

Directions:

Step 1: Cook and rinse beans according to package (you can also use canned beans). My pinto package didn't have instructions, so I used wikihow's instructions and they turned out perfectly. Put the beans in a small bowl and pour white wine vinegar over the beans. Let the marinate while you prepare the rest of your salad (about 10-20 minutes).

Step 2: In a large bowl place sliced tomatoes, kale, and avocado. In a smaller bowl mix cumin, lime, and salt. Pour mixture over the tomatoes and avocado. Let sit for 10 minutes.

Step 3: Add onion and cilantro to your large bowl. Toss carefully to not squish your avocado!

Step 4: Drain your beans from the white wine vinegar (or leave to give your salad an extra kick!). Slowly add beans to the large bowl and toss to distribute pieces equally. Drizzle with garlic grapeseed oil. Toss lightly.

Serves 6-8 sides.

Happy and Healthy Fresh Spring Rolls

"Do. Or do not. There is no try." - Yoda

I've always wanted to make fresh spring rolls, but they've always looked so delicate and difficult. But recently I've been wanting to eat more vegan and vegetarian foods, and I've also had a craving for fresh spring rolls for days. I bought some at my local grocery store, but there was one problem--I am not a huge fan of mint. And lately, it seems like every fresh spring roll is just packed with mint! So instead of picking out the mint pieces, I decided to dissected my spring rolls and make them myself with only my favorite ingredients. The result...

Surprisingly easy! My first attempt was a big success (just finished eating my third hahaha). They look way more intimidating than they are to make. So here is my "got it right the first time" spring roll recipe. If you want to make it even easier, skip the peanut sauce and use sweet chili sauce. But trust me, the sauce is worth making!

Ingredients:
4 ounces thin rice noodles, cooked and rinsed
1/2 cup fresh chopped cilantro
1/8 cup chopped green onions
1/2 cup shredded carrots
5 leaves of lettuce, torn
1/2 teaspoon seasoned rice vinegar
brown rice spring roll wrappers

Directions: 

Step 1: In a large bowl, toss cilantro, green onions, shredded carrots, lettuce and rice vinegar. Toss until thoroughly mixed.

Step 2: Soak your spring roll wrappers according to the directions on the package. When they are flexible and soft, place on a plate. On one side of the wrapper, add 1/2 ounce of the rice noodles, then top with a handful of your fresh mix.

Step 3: Roll ingredients inside the roll wrapper like a delicious, healthy burrito. Let sit for five minutes before eating.

Serves 6-8.

If you've opted to make the sauce, here is the recipe. This is a mild peanut sauce. For more traditional spice, add additional red pepper flakes and cook them longer in the oil.


Peanut Sauce Ingredients:
2 green onions, chopped
2 cloves of garlic, crushed
2 tablespoons peanut oil
1/2 teaspoon red pepper flakes
2 tablespoons natural crunchy peanut butter
1 tablespoon organic ketchup
1/2 teaspoon gluten-free Worcestershire sauce

Directions:

Step 1: In a small saucepan or pot, add chopped onions, garlic, peanut oil, and red pepper flakes. Cook on medium heat for 3-5 minutes.

Step 2: Turn heat down to low and add peanut butter, ketchup, and Worcestershire sauce. Cool before serving.

"Berry Good for You" Kale Juice

"Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself." - Rumi

Today I had my first vegan pizza. It was kind of an eye-opening experience. Food can taste really good, and reflect my values.

Honestly, my general impression of vegans has been people who live on vegetables and unhappiness. Its hard for me to picture myself being satisfied and eating vegan. But lately, I've really been aware of the impact I have on the world with my food choices. I've also been noticing the impact my food choices have on my body, and my thinking is starting to shift. 

I still don't think I have the discipline to ever go completely vegan, but I'm really interested in cooking more environmentally and animal friendly foods. So, hopefully you will see more vegetarian and vegan gluten-free recipes popping up on my blog. (vegan pizza from Plant Based Pizza)

Speaking of which...yep, I'm still obsessed with juicing. And kale.  This is the fusion of my two obsessions. Perfection in a glass!

Ingredients:

7 strawberries

1/3 cup blueberries

1 1/2 cups kale

13 raspberries

6 blackberries



I'm using the Breville juicer pictured below (links to amazon if you want the same one!):