As a whole-food, plant-based enthusiast, I am always looking for new ways to incorporate more fruits and vegetables into my diet. But I am skeptical this product will deliver as promised. Why? I have spent a lot of time testing and developing flavored water recipes. In my research I have discovered 2 things which are essential to delicious flavored water.

All fruits, vegetables and herbs need to be muddled in order to release their flavor. What does ‘ muddle’ mean? This is a bartender’s term usually identified with the preparation of mixed drinks. It simply means to mash ingredients. This releases the essential oils found in citrus rinds and herbs as well as releasing juice from ripe fruits and vegetables. You can use a muddler—a specialty tool with a flat bottom designed for this process—but the back of a wooden spoon works just as well.

Time is needed in order for the flavor to infuse the water. If the water is drunk right away it would be basically flavorless. After 2 hours the flavors have developed nicely and they will continue to intensify as time progresses.

We know we need to drink a minimum of 8x 8-ounce glasses of water per day. This is equivalent to 64 ounces. The product I saw held only 20 ounces. Who has time to make a new batch 3 times each day and then to wait 2 hours before it tastes good?

Each morning I spend 5-10 minutes preparing an entire pitcher of flavored water for myself. By the time mid-morning rolls around, and I start craving water, it is ready to enjoy. My pitcher holds 10 cups of water so I know when it is emptied I will have reached my daily water intake goal. I vary my flavored waters depending what ingredients are on hand each day. You can find my tested recipes with step-by-step photos on my web site, BasicallyVegan.com.

Has anyone tried a flavor infusion product? If so, what was your experience with it?

If you were to have a peek inside my fridge, you might be surprised by what is NOT there. You won’t find vegan margarine. There isn’t any vegan sour cream or mayonnaise. No seitan, tempeh or tofu. There isn’t even soy cheese or tofurkey luncheon “meats”.

I think most people would have a shocked expression on their face and ask, “Is this a vegan fridge?” Well, yes and no. I DO eat a whole-food, plant-based diet, so you will find a lot of fresh produce. But, I do NOT eat vegan products. Why is that? I don’t believe in faux foods. When I made a change to a vegan diet, I made a commitment to a whole-food, plant-based life-style. I remember friends telling me when they became vegans they bought vegan hotdogs, vegan bacon, vegan cheese, etc. In short, vegan versions of everything they used to eat. They were trying to live their old lifestyle by switching to vegan products. There are plenty of recipes for me to use which are whole-food, plant-based, so I don’t need to live on substitutions.

Produce or products? It is a choice. I’ve made mine and here are my top 10 reasons why I choose not to eat vegan products.

1. Faux foods are not real food. The idea of eating anything imitation is disturbing.

2. They are manufactured and processed—even if they are vegan.

3. Just because faux foods are vegan doesn’t make them any better for the environment.

4. Soy and corn-based products are causing a huge rise in allergies as people are over-exposed to them.

5. They do not taste as good. If you are craving meat/cheese/dairy, then have a small portion occasionally and move on! Imitations are a poor substitution for the real thing and seldom satisfy.

6. They are expensive.

7. I don’t want to use vegan products just so I can keep “meat and dairy” in my diet.

8. There is no need of it. There are so many whole-food, plant-based recipes available, that I don’t need to use faux foods to enjoy my old recipes.

9. While I appreciate that vegan products don’t contain casein*, they don’t provide the broad spectrum of nutrients and minerals that plants do, either. They might not be harmful, but if they aren’t really healthy—what’s the point eating them?

10. Many vegan products that are taken for granted in the USA are not available in rural areas or outside of the nation. Plants are available globally and that is why I focus on them. I want my family and my friends worldwide to be able to enjoy the same recipes I cook with.

*According to T. Campbell, PhD., author of The China Study, casein, which promotes all stages of of the cancer process, makes up 87% of a cow’s milk protein.

If you have been diagnosed with high blood pressure, chances are high your doctor told you to reduce the sodium in your diet and to increase your potassium intake. This is because, while your body needs some sodium to function properly, too much can cause problems.

Sodium is important because it helps the body maintain the right balance of fluids, transmit nerve impulses, and it even influences how your muscles move. These are all good things, but like most good things, too much is not. When you have excess sodium in your system, your body begins to hold onto a lot of extra fluid in your blood stream. All that extra fluid causes your heart to work harder, which in turn, raises your blood pressure.

As you take steps to limit the sodium in your diet, you should know that there are many sources of sodium, which most folks are not aware of. Here is a quick reference list of things you can look out for and how to combat it:

1. Processed foods vs. natural foods
Canned and packaged goods can contribute the most sodium to your diet. If it comes in a can, bag, or box—read the labels of the food you buy. Be on the look out for salt and sodium-containing compounds. Some words to watch for are:
⁃ monosodium glutamate (MSG)
⁃ baking soda
⁃ baking powder
⁃ disodium phosphate
⁃ sodium alginate
⁃ and sodium nitrate or nitrite.
All these ingredients are warning flags for sodium.

Natural foods are naturally low in sodium, because no extra ingredients are added to them. A simple switch from canned and packaged goods to fresh or frozen can make a noticeable difference for the better on your blood pressure. According to the Mayo Clinic, meals prepared with fresh whole-foods and minimally processed ingredients can eliminate up to 77% of the sodium in your diet.

2. Restaurant meals vs. eating at home
Many restaurants use processed foods, therefore their food will be high in sodium. To avoid this, you can ask your server how the food is prepared or eat at home. Preparing your own meals is an excellent way to know exactly how much sodium is going into your diet.

3.  Salt and other condiments
Salt is pure sodium chloride. Chances are when your meal was prepared salt was added to it. Many folks do not realize this and add salt again when it is placed on the table. A good way to avoid over salting your food is to taste it before adding more salt to it.

Other things, which are often added to meals, are condiments. No one really thinks twice about using ketchup, mustard, or barbeque sauce, but all three are laden with sodium. Just one ounce (one fast-food condiment packet) of any of these three popular condiments has 13% of your daily sodium. Soy sauce, butter, salad dressings, sauces, and dips are also great hiding places for extra sodium. For items like this, moderation is key.

But, why did your doctor tell you to increase your potassium? Potassium is a mineral that helps your body get rid of all that extra sodium. When the excess sodium is gone, your blood pressure goes back down to where it should be. Chances are high that your doctor told you to eat more bananas, because they are a good source of potassium. This is the standard advice and has been for years. I took a short, informal survey among my family and friends and discovered that this is still the standard recommendation.

However, I did some research on good resources for potassium and discovered that one medium banana only has 12% of your daily potassium. I also discovered that there are numerous other foods which are a much better source of the mineral. I invite you to scan the list below to find some items that you would be willing to add to your diet. As Hippocrates said a millennia ago, “Let food be thy medicine and medicine be thy food.”

Sources of Potassium (% of recommended daily requirement):

63% in 1 cup dehydrated (low moisture) apricots
53% in 1 cup sun-dried tomatoes
52% in 100 grams raw palm hearts
49% in 1 cup sun-dried tomatoes (packed in oil, drained)
46% in 1 cup dried peach halves
46% in 1 cup potato flour
45% in 1 cup raw green soybeans
44% in 1 cup dried spirulina
43% in 1 cup dried apricot halves
40% in 1 cup dehydrated (low moisture) prunes
37% in 1 cup cooked beet greens
37% in 1 cup dried Zante currants
37% in 1 cup fresh pickled Japanese style cabbage
36% in 1 cup pitted dried plums (prunes)
35% in 1 cup raw cubed yam
31% in 1 cup golden seedless raisins
31% in 1 cup seedless raisins
30% in 1 raw Florida avocado
30% in 1 cup raw or frozen durian
29% in 1 cup dried figs
28% in 1 cup cooked green soybeans
27% in 1 cup dried pear halves
27% in 1 medium baked red potato with skin
27% in 1 cup cooked Swiss Chard
27% in 1 cup cooked sweet potato (baked in skin)
26% in 1 cup cooked cubed acorn squash
26% in 1 medium plantain
26% in 1 medium baked potato with skin
26% in 1 cup cooked cubed yam
24% in 1 cup durum wheat
24% in 1 cup cooked drained spinach
23% in 1 cup sliced raw bamboo shoots
23% in 1 cup raw passion fruit
22% in 1 cup of buckwheat
22% in 1 cup cooked frozen baby lima beans
22% in 1 7-inch raw Oriental radish
22% in 1 cup cooked mashed sweet potato (boiled without skin)
22% in 1 cup tamarind pulp
21% in 1 cup cooked cubed Hubbard squash
21% in 1 cup raw Lima beans
20% in hard red winter wheat
20% in 1 raw California avocado
20% in 1 cup cooked blackeyed peas (cowpeas)
20% in 100 grams Medjool dates
20% in 1 cup raw guava
20% in 1 cup canned Lima beans
20% in 1 cup raw sliced Chinese water chestnuts (matai)
19% in 100 grams Deglet noor dates
19% in 1 cup cooked frozen edaname
19% in 1 cup raw chopped mustard spinach (tendergreen)
19% in 1 cup oats
19% in 1 cup sorghum
19% in hard red spring wheat
18% in 1 cup cooked mashed acorn squash
18% in 1 cup cooked Chinese cabbage (pak-choi)
18% in 1 cup raw sliced Jerusalem-artichokes
18% in 1 cup grilled portabello mushroom
17% in 1 cup cooked cubed butternut squash
16% in 1 cup cooked sliced parsnips
16% in 1 cup boiled potato (cooked in skin)
16% in 1 cup cooked cubed rutabaga
16% in 1 cup cooked frozen spinach
15% in 1 cup cooked mustard spinach (tendergreen)
15% in 1 cup oatbran
15% in 1 cup cooked ripe red tomato
14% in 1 cup raw cubed acorn squash
14% in 1 cup cooked beet slices
14% in 1 cup cooked borage
14% in 1 cup cooked broccoli
14% in 1 cup cooked Brussels sprouts
14% in 1 cup raw cubed butternut squash
14% in 1 cup corn (white or yellow)
14% in 1 cup cooked frozen fordhook lima beans
14% in 1 cup cooked garden cress
14% in 1 cup cooked mashed Hubbard squash
14% in 1 cup raw jackfruit
14% in 1 cup raw kohlrabi
14% in 1 cup raw lemongrass
14% in 1 cup sliced raw parsnips
14% in 1 cup boiled potato (peeled)
14% in 1 cup canned pumpkin
14% in 1 cup raw sliced salsify (vegetable oyster)
14% in 1 cup cooked frozen summer squash (crookneck & straightneck)
14% in 1 cup cooked cubed winter squash (all varieties)
13% in 1 cup raw beets
13% in 1 cup raw celeriac
13% in 10 slices (2-2/3″ diameter) raw lotus root
13% in 1 cup raw cubed rutabaga
13% in 1 cup rye
13% in 1 cup frozen succotash (corn and lima beans)
13% in 1 cup raw cubed sweet potatoes
12% in 1 dried ancho pepper
12% in 1 medium banana
12% in 1 cup cooked red cabbage
12% in 1 cup cubed cantaloupe
12% in 1 cup cooked celery
12% in 1 cup cooked frozen collards
12% in 1 cup cooked sweet white corn
12% in 1 cup raw elderberries
12% in 1 cup raw lava beans in pod
12% in 1 raw portabello mushroom
12% in 1 cup cooked green peas
12% in 1 cup pommelo
12% in 1 cup raw ripe red tomatoes (chopped or sliced)
12% in 1 cup raw cubes winter squash (all varieties)
12% in 1 cup cooked frozen zucchini (with skin)
11% in 1 cup dried apples
11% in 1 cup raw apricots
11% in 1 cup raw carrot slices
11% in 1 cup diced honeydew melon
11% in 1 cup raw cubed hubbard squash
11% in 1 cup raw pumpkin cubes
11% in 1 cup cooked sliced salsify (vegetable oyster)
10% in 1 large Asian pear
10% in 1 cup cooked broccoli raab
10% in 1 cup raw Brussels sprouts
10% in 1 cup cooked sweet yellow corn
10% in 1 cup whole-grain cornmeal (white or yellow)
10% in 1 cup raw European black currants
10% in 1 cup raw sliced fennel bulb
10% in 1 cup sliced raw oyster mushrooms
10% in 1 cup cubed papaya
10% in 1 cup raw green peas
10% in 1 cup diced raw rhubarb
10% in 1 cup raw sprouted soybeans
10% in 1 cup sliced cooked summer squash, all varieties
10% in 1 cup raw tomatoes (green, orange, yellow and cherry)

Note: Nuts and seeds do not have significant levels of potassium

Resources:

Esselstyn, Rip. The Engine 2 Diet. New York: Wellness Central, 2009.
Mayo Clinic. How to Tame Your Salt Habit. March 3, 2011. http://www.mayoclinic.com/health/sodium/NU00284 (accessed December 8, 2011).
Nutrition Data. Self Nutrition Data. http://www.nutritiondata.self.com/ (accessed December 8, 2012).

So you have decided to eat healthy and take animal products off your plate.  Great!  What are you going to replace them with?  Some people define their vegan diet according to what they DON’T eat rather than by what they DO eat.  But you can avoid meat and dairy and still have a very unhealthy diet.  Case in point are all the baked goods, junk food items, juice drinks and cocktails, sugared breakfast cereals and processed foods found in the supermarket aisles; there are so many of these products out there! And while you may have succeeded in avoiding animal products—which, I will agree, are bad for you—you haven’t replaced them with anything that is actually good for you.

I would rather define myself as a vegan by what I DO eat. And that is basically plants- and I’m okay with that.  But it’s not easy to fall in love with plants because they have been pushed on the back burner for a number of generations as meat, dairy and processed foods have become the darling-of-the-day for decades.  Many people simply don’t know what to do with all those different produce items, like beans and grains for example. I was in the same boat, but that is what spurs me on to try new recipes; I’m always looking for a great way to serve everything. I would consider myself absolutely blessed if I had just ONE good recipe for every different whole-food plant-based category. That might not sound like a lot to you, but in view of my plan to have over 120 categories on my web site, I could dine for a very long time before I would repeat anything—and I would eat well!

Eating well is a process; it is the journey rather than a destination. The first piece of good news is that you don’t need to have all the answers today—just begin with what you do know.  In your journey to health and good eating, baby steps are just fine. And more good news is you don’t have to blaze the trail alone. Many have gone before you so just choose a good mentor and follow in their steps. Here at Basically Vegan, I am already on my way down the path – a few steps ahead of you. I will be sure to pass on the things that I already know and the new things I will be learning along the way so let’s take the journey together!

Each year seems to bring a new tainted produce scare—everything from spinach and cucumbers to cantaloupe. Last week it was grape tomatoes. What is a whole-food, plant-based eater supposed to do? The very foods that are supposed to make us healthy are now making us sick—or worse—they are killing us.

Should we buy those expensive veggie washes to remove bacteria from the surface of fresh fruits and vegetables? Researchers at the Institute of Agricultural and Environmental Sciences at Tennessee State University found rinsing under cold running water worked just as well as the veggie washes; using a scrub brush did slightly better, removing 85% of bacteria. The best solution was a diluted vinegar rinse that removed 98% of the surface bacteria.

An acidic wash is an easy and inexpensive thing to do at home. You will need some ordinary household vinegar which is available at the grocery store for less than $5.00 for a gallon. The only other item required is a spray bottle; mix up a solution of diluted vinegar and keep it under the sink ready for daily use on smooth-skinned fruits and vegetables. For those leafy and irregular-shaped vegetables where a spray is not practical, prepare an acidic rinse in a large bowl. Either way, a solution of 1 part vinegar to 3 parts water is recommended:

4 cup spray bottle = 1 cup vinegar + 3 cups water
3 cup spray bottle = 3/4 cup vinegar + 2 1/4 cups water
2 cup spray bottle = 1/2 cup vinegar + 1 1/2 cups water

For Smooth-Skinned Fruits & Vegetables:
1. Spray with about 5-6 squirts of the vinegar solution, enough to over the entire surface area.
2. Rub gently with your hand to make sure the skin is coated thoroughly.
3. Rinse well under cold running water to remove vinegar flavor.
4. Dry with a clean towel.

For Leafy Vegetables:
1. Prepare 1 cup vinegar + 3 cups water in a large bowl; mix well.
2. Dip individual leaves into the solution.
3. Rinse well under cold running water to remove vinegar flavor.
4. Spin dry with a salad spinner.

For Irregular-Shaped Vegetables: (broccoli, cauliflower, etc.)
1. Prepare 1 cup vinegar + 3 cups water in a large bowl; mix well.
2. Soak vegetables for at least 2 minutes.
3. Rinse well under cold running water to remove vinegar flavor.
4. Spin dry with a salad spinner.

Additional Tips:
1. Hard-skinned fruits and vegetables, such as squash and melons, need to be washed, too, even if you don’t eat the rind or skin. Bacteria on the outer skin can be transferred to the inner flesh when cut.

2. Since bacteria and dirt are usually trapped at the blossom and stem ends of fruit, the Tennessee researchers suggest slicing off both ends after rinsing.

3. Cut out bruised or damaged areas where bacteria can thrive.

“No treasure is equal to rice” – old Indian proverb

Almost half of the world’s population depends on rice as a staple food. Grown on every continent except Antarctica, rice, unlike other grains, is aquatic and is cultivated in flooded fields. With more than 40,000 varieties available, there is a type of rice for every course, from salad to main dish to dessert. Here is a primer of the ones you are most likely to encounter in cookbooks, magazines and restaurant menus. For your home kitchen, I also list the top 3 rice you will want to keep on hand.

1) Size Matters

Long – 4x-5x longer than wide
The rice North Americans are most familiar with. If a recipe calls for ‘rice’ this is it. When cooked the light, dry grains separate easily.

Medium – 2x-3x longer than wide
Popular for paella and risotto because it absorbs flavors readily. When cooked it is fairly fluffy but will begin to clump once it starts to cool.

Short – plump, almost round
Short-grained rice has a higher starch content than either medium-or long-grained varieties. When cooked, the grains are moist and tend to stick together. This is preferred in the Orient because it is easy to handle with chopsticks.

2) Rice Defined

Arborio [ar-BOH-ree-oh]
A medium-grain Italian rice. When cooked, the center of the grain retains a firmness to the bite while the high-starch content creates the creaminess prized in risotto. Can be substituted with carnaroli and vialone nano. Do not rinse before cooking.

Aromatic
A general term used for fragrant rices (ie: Basmati, Jasmine)

Basmati [bahs-MAH-tee]
Translated literally, basmati is the “queen of fragrance”. This highly regarded long-grain rice has an aroma and flavor that are reminiscent of toasted nuts or popcorn.
True basmati is grown in India and Pakistan but Texmati, a hybrid grown in Texas, is readily available. Basmati is aged to increase moisture content with the premium grade aged for at least a year. Remember, with food time = money so be prepared to pay more for the best! Rinse in cold water to remove debris and prevent stickiness.

Black
A short-or medium-grain brown rice which gets its color from the black bran that surrounds the kernel. The deep hue is quite beautiful and makes a striking presentation on the table; when cooked, the bran may dye the rice purple or lavender. Black rice also is loaded with the same antioxidants typically found in dark-hued produce such as blueberries! Look for Black Japonica or Forbidden Rice which is said to have been grown originally for the Chinese Emperor

Brown
Brown rice is the entire grain with only the inedible outer husk removed. The bran gives the rice a brown color hence its name. Bran has both positive and negative qualities. On the up side it lends a chewy texture and nutty flavor while providing vitamins, minerals and fiber. On the down side it requires a long cooking time—about 30 minutes—because the bran is a barrier to water. Also, the oils in the bran are subject to rancidity limiting the shelf-life to only 6 months. This can be extended by refrigerating or freezing the rice; thawing is not necessary before cooking.

Carolina
The long-grain rice that is most popular in the United States. It was originally planted in North Carolina in the late 17th century.

Instant
Rice that has been partially or completely cooked and then dried. It takes only a few minutes to prepare but nutrition, texture and flavor are sacrificed for the sake of convenience.

Jasmine
Aromatic rice from Thailand. Jasmine rice has more sticky starch than other long-grain rice, so it’s moist and tender. The best quality has a flavor that matches the fragrance!

Parboiled (aka converted)
Rice which is soaked, pressure-steamed and dried before milling. This produces a tan grain that is firm and stays separate when cooked. Not the same as instant rice. Also called converted, a term created by the brand Uncle Ben’s.

Red
An aromatic brown rice which gets its color from the reddish-brown bran that surrounds the kernel. Red rice has a nutty flavor and a chewy consistency which is great with hearty foods like butternut squash. Look for American-grown Wehani or the imported Bhutanese Red.

Sticky (aka glutinous, pearl, sweet, waxy, broken)
A short-grain rice that is preferred in the Orient because the moist grains tend to stick to each other making it easy to handle with chopsticks. It is sometimes called glutinous which is not to be confused with gluten, a protein found in wheat.

Sushi
A short-grain sticky rice that is glassy and smooth.

Texmati
An aromatic hybrid of American long-grain rice and Basmati that is grown in Texas. Texmati has more flavor than long-grain rice but less than Basmati.

Wehani [weh-HAH-nee]
An aromatic, red rice developed in California. Related to Basmati, it resembles cooked wild rice but has a fragrance of popcorn. Wehani splits slightly when cooked.

White
White in color because the husk, bran and germ are removed during the milling process. Also called regular or polished rice. Stored in an airtight container in a cool, dark, dry place, white rice will keep indefinitely.

Wild
Wild rice, the only grain native to North America, isn’t really rice at all but rather an aquatic marsh grass native to the northern Great Lakes area. Harvested by local Indians, it is also called Indian rice. This long-grain grass has a nutty flavor and chewy texture. It is often sold mixed with long-grain white rice; the black and white grains are a striking contrast and make a beautiful presentation on the table. Wild rice must be cleaned well before cooking; cover with water in a bowl, stir a few times and set aside for a few minutes. Any debris will float to the surface and can be poured off with the water. Wild rice can take up to an hour to cook.

Wild Pecan
An aromatic hybrid from Louisiana that has nothing to do with either wild rice or pecans! The cooked rice has the fragrance of popcorn and a rich, nutty flavor.

3) Top 3 rice to have on hand
For eating plain – White basmati
For risotto – Arborio
For pilafs – long-grain brown basmati

Which is your favorite rice and how do you like to prepare it?

The holiday season is upon us once again and with all of the shopping, cooking, cleaning, decorating and relatives – oh my! – there is little wonder many people find it so stressful. Some things are beyond our control; yes, the weird relatives still need to be invited. But it’s only once a year—and just a few hours at that—so there is much to be thankful for!

Anywhere that stress can be limited would be greatly appreciated and I think a good candidate is the holiday dinner. Think about it: you are probably serving the same number of people the same menu at the same time and place every year, right? So why start from scratch each time? May I suggest creating a Holiday Menu Binder? Now is the perfect time because within the next 6 weeks you can cover Thanksgiving, Christmas and New Year’s. Keep going through the different celebrations next year and when the holiday season comes around again you will have all of those notes to refer back to.

I know you are already busy and don’t have time to add one more thing right now. The good news is that nothing needs to be done until after the big day. I offer 3 levels of ideas that build on each other. Read through the lists and choose which ideas you would like to implement now and save the rest for next year. Even the basic level will provide you with a wealth of information you will be very thankful for next season!

Organizing your holiday menus need not be stressful or expensive. Start with a standard 3-ring binder with some loose leaf paper and clear page protectors. Add some tabbed dividers—one for every holiday you wish to simplify. The following celebrations are the ones most commonly observed in both Canada and the USA. Feel free to include anything else that is special to your family.

Holidays:
Valentine’s Day
St. Patrick’s Day
Easter
Mother’s Day
Queen Victoria’s Day (Canada)/Memorial Day (USA)
Father’s Day
Canada Day/Fourth of July (USA)
Halloween
Thanksgiving
Christmas
New Year’s Day

Good: Record the present

Set up a tabbed divider for every holiday you want to organize so you can reduce your stress. On a piece of paper record the menu you served this year. Include everything from “soup to nuts”: appetizer, soup, entrée, sides, salad, dessert, beverages, snacks. Use a second piece of paper to jot down any changes that you would make. Ask yourself these types of questions:
-How many people did you serve?
-Did you make a turkey, a ham or a roast? What size was it? How long did it take to cook? Was there too much leftover or not enough? What changes would you make for next time?
-Did you have enough salad or do you need to add one more?
-Was tripling the bean casserole too much? Would doubling be good enough?
-Did you have enough serving pieces?
-Were there enough bottles of wine?
-Did you have any guests with special meal requests due to religious requirements, allergies, or health choices/concerns?

These are the sort of notations you will appreciate the next time this holiday comes around. After all, who can remember all those details from a year ago?

Better: Prepare for the future

Collect ideas for next year. Place 2 clear page protectors at the back of every holiday section. Use the first for recipes you have clipped out of magazines or newspapers or have downloaded from the internet that you would like to try; store them together here. Don’t forget to photocopy recipes from your cookbooks or, on another piece of paper, record the recipe name with the cookbook title and page number. Use the second page protector in a similar manner for decorating ideas such as centerpieces and tablescapes. As you come across ideas throughout the year you can insert them into the correct pocket and forget about it. When the appropriate holiday rolls around again all of your ideas will be together waiting for you.

Best: Document the past

Are you at the stage where your menu is settled? Then it is time to print out the recipes and create your own holiday cookbook. Place them into clear page protectors to keep them clean. Extra Credit: To truly eliminate as much future stress as possible, make a master grocery list and work schedule to go along with your menu.

I am a whole-food, plant-based enthusiast in search of great-tasting recipes I am willing to share. Of course it is difficult to remember the hundreds of recipes I have made over the years and how they turned out so having a grading system for my recipes has been invaluable.

In the early years I would grade my recipes with a word. Was it okay? Was it good? Was it amazing? Or was it a ‘don’t bother’?

Then I switched to a number system where they were ranked on a scale of 1-10. Personally, anything that got a 7 or less was never repeated because I believe life is too short to eat mediocre food!

But I have simplified and streamlined my method even further; now I use a simple system of 3 symbols. If the recipe is not worth repeating it gets an ‘x’. If I would like to make it again it gets a ‘checkmark’. If it is absolutely amazing – that would be a 10/10 – then it gets a ‘star’.

Whatever method you decide to use, here are some additional tips:

1. Mark beside the title on the recipe page as well as in the index at the back of the book.

2. Record the title and page number of favorite recipes on the inside cover of the cookbook. Your selections will be quicker to find than flipping through the index pages at the back.

3. Include any comments such as substitutions or adjustments to ingredients, method or cook times that were made or should be made the next time. I usually jot my ideas on a sticky note which I place on the page. When the recipe is perfected I mark my changes directly in the cookbook.

4. Place a date beside the recipe and include the occasion and guests. Each time I come across these notations they bring back fond memories. In essence, the cookbook becomes a journal for me and also for future generations of my family.

How do you grade your recipes?

People choose to give up eating meat for a variety of reasons. My reason was my health. In his book, The China Study, author T. Colin Campbell, PhD, showed that an excess amount of animal protein turned on and spurred the growth of cancer tumors and contributed to many other diseases. With this information, and since there is a history of cancer in our families, I felt I could no longer consume animal products with a clear conscience. This was my motivation for going meatless.

One of the first questions people ask vegans and vegetarians is if they miss meat. Personally, I found it very easy to go meatless. I was thinking about this recently and came up with a list of why I do not miss meat.

1. I don’t miss the price of meat. My grocery budget is now less than half of what it used to be. I have saved a lot of money since giving up meat!

2. I don’t miss the time spent shopping for meat. I am very choosy with the quality of my food so I would pick through the packages trying to find the one that had the least amount of fat.  Shopping for bacon was the worst; I’d go through at least 20 packages to find one that had more meat than fat. Yes, I was one of ‘those’ people!

3. I don’t miss the stress of cooking the meat properly. You know, that elusive point somewhere between raw and burnt offerings?  I also don’t miss eating poorly cooked meat.

4. I don’t miss the extra cleanup—neither scouring the frying pans nor scraping off the grill. For oven recipes I knew I could line my baking pans with aluminum foil which did save on cleanup but then I was spending extra money on the foil.

5. I don’t miss the bloody wrappers and packages. I mean, EWWWW! Who would miss that?

6. I don’t miss the smell of the bloody wrappers and packaging. Think about 100ºF summer temperatures and garbage collection that is still 4 days away…..

7.  I don’t miss the recalls of tainted meat. It is ridiculous how prevalent meat recalls have been this past year.

8. I don’t miss eating meat that has an off-flavor. For example, chickens and turkeys that have a strong fish-flavor because they have been fed a diet of fish mash.

9. I don’t miss eating meat because artificial growth hormones, antibiotics, pesticides, toxins and veterinary drugs are stored in the animal fat and ultimately ingested by the consumer.

10. I don’t miss eating meat and meat products that may contain slaughterhouse waste, fat, gristle, and fecal matter.

What reasons would you add to the list?

With over 7,500 varieties of apples available worldwide, it is no wonder most people are confused about which apple is best for each purpose. Apples appear in a wide selection of hues spanning from lemony-yellow to bright yellow-green to crimson red. The flavors range from sweet to tart and the textures from mealy to crisp. Apples are the primary fruit consumed by Americans and over 10 billion pounds are produced each year in the USA alone.

Selection:
Choose apples that are firm, with no bruises or broken flesh, and heavy for their size. Organic apples may not be as ‘pretty’ but the taste will often be superior. Also, smaller apples tend to have a better flavor and texture than larger ones.

Storage:
To help apples stay juicy and crisp longer, refrigerate them in perforated plastic bags. A large basket of apples can be stored in an area that’s cool and well ventilated: 32-40ºF (0-4ºC) is ideal. Cover with sheets of perforated plastic to help retain humidity.

Cleaning:
Spraying produce with vinegar is the best way to remove surface wax, pesticides and bacteria. Prepare a solution of 1 part distilled vinegar to 3 parts tap water in a spray bottle. A thorough rinse under cool running tap water afterward will remove any unwanted vinegary flavors. Incidentally, any firm, smooth-skinned produce can be washed this way. It is also important to note that most of the insecticides used on apples collects in the seeds and core, and, unless the apples are organic, these should not be eaten or used in cooking.

Best Choice:

Slices for salads and trays: Cortland, Empire, Golden Delicious & Tydeman Red won’t discolor when cut.
Applesauce: Gravenstein, Jonagold, Jonathon, Macoun, McIntosh, Pink Lady & Spartan
Pie: Braeburn, Golden Delicious, Granny Smith & Red Rome
Whole baked: Braeburn, Gala & Rome Beauty

Eating Apples: Fresh out-of-the-hand, slices for dips, salads, etc.

The best eating apple is really a matter of personal preference.

Braeburn:  Sweet-Tart & Crisp
Cortland:  Slightly Tart & Slightly Crisp
Empire:  Sweet-Tart & Crisp
Fuji:  Sweet & Crisp
Gala:  Sweet & Crisp
Golden Delicious:  Sweet & Crisp
Granny Smith:  Tart & Crisp
Jerseymac:  Sweet-Tart & Moderately Crisp
Lobo:  Sweet & Moderately Crisp
Macoun:  Sweet-Tart & Crisp
Melba:  Sweet & Crisp
McIntosh:  Sweet-Tart & Tender
Red Delicious:  Sweet & Crisp
Scotia:  Slightly Tart & Crisp

Cooking Apples: Applesauce

Cooking apples soften and become mushy making them ideal for applesauce. Combining two or more varieties increases the depth of flavor and makes it more interesting. A pinch of salt added at the beginning heightens the flavor even further. For chunky applesauce add the sugar before cooking. For softer applesauce, cook the apples first, then stir in the sugar. Honey or maple syrup can be substituted for the sugar. An overly sweet applesauce can be tempered by a teaspoon or two of lemon juice. 1 pound of apples will make about 1 1/3-cup of applesauce.

Cortland: Slightly Tart & Slightly Crisp
Duchess:  Slightly Tart & Crisp
Empire:  Sweet-Tart & Crisp
Golden Russet:  Sweet-Tart & Crisp
Gravenstein:  Sweet-Tart & Crisp
Greening:  Tart & Crisp
McIntosh (best):  Sweet-Tart & Tender
Mutsu (aka Crispin):  Sweet-Tart & Crisp
Rhode Island Greening:  Tart & Crisp
Spartan:  Slightly Tart & Tender
Yellow Transparent:  Very Sweet & Crisp
York Imperial:  Slightly Tart & Slightly Crisp

Baking: Pie, etc.

Baking apples soften as they cook yet they retain their shape making them ideal for pies where you wish to see the apple slices. Combining two or more varieties increases the depth of flavor and makes it more interesting. Always add one or two cooking apples to help hold everything together. 1 pound of apples will yield about 2 3/4-cups chopped or sliced.

Braeburn:  Sweet-Tart & Crisp
Golden Delicious:  Sweet & Crisp
Granny Smith:  Tart & Crisp
Ida Red:  Slightly Tart & Slightly Crisp
Newton:  Slightly Tart & Crisp
Northern Spy:  Slightly Tart & Crisp
Red Rome:  Slightly Tart & Slightly Crisp

Baking: Whole

Baking apples soften as they cook yet they retain their shape making them ideal for baking whole. To hollow out the center of the apple, starting at the stem end, use a melon baller to carve out the core leaving about a 1/2-inch base at the blossom end. To prevent the skin from splitting you can either cut several shallow slits around the sides of the fruit or remove a 1/2-inch strip of peel from around the middle; this will allow the steam to escape during baking. Support can be provided for baked apples by setting them in lightly greased muffin tins before baking. 1 pound apples = 2 large, 3 medium or 4 small apples.

Braeburn:  Sweet-Tart & Crisp
Cortland:  Slightly Tart & Slightly Crisp
Gala:  Sweet & Crisp
Gravenstein:  Sweet-Tart & Crisp
Northern Spy:  Slightly Tart & Crisp
Rome Beauty (best):  Slightly Tart & Slightly Crisp
Winesap:  Slightly Tart & Crisp
York Imperial:  Slightly Tart & Slightly Crisp

All-Purpose:

Baldwin:  Sweet-Tart & Fairly Crisp
Braeburn:  Sweet-Tart & Crisp
Cortland:  Slightly Tart & Slightly Crisp
Criterion:  Sweet & Crisp
Empire:  Sweet-Tart & Crisp
Fuji:  Sweet & Crisp
Gala:  Sweet & Crisp
Golden Delicious:  Sweet & Crisp
Granny-Smith:  Tart & Crisp
Gravenstein:  Sweet-Tart & Crisp
Honeycrisp:  Sweet & Crisp
Jonagold:  Sweet-Tart & Crisp
Jonathan:  Slightly Tart & Tender
Lady Apple:  Sweet-Tart & Crisp
Macoun:  Sweet-Tart & Crisp
McIntosh:  Sweet-Tart & Tender
Newton Pippin:  Slightly Tart & Crisp
Northern Spy:  Slightly Tart & Crisp
Pink Lady:  Sweet-Tart & Crisp
Red Delicious:  Sweet & Crisp
Red Rome:  Slightly Tart & Slightly Crisp
Rhode Island Greening:  Sweet-Tart & Crisp
Spartan:  Slightly Tart & Tender
Stayman Winesap:  Tart & Crisp
Tydeman Red:  Spicy & Slightly Crisp
Wealthy:  Slightly Sweet & Tender
Winesap:  Slightly Tart & Crisp
York Imperial:  Slightly Tart & Slightly Crisp

Additional Resources:

http://www.appleman.ca/korchard/varindex.htm

http://www.orangepippin.com/apples

How do you like to use your favorite apple?