“Chin down.”

This is a phrase Aleta and I say to each other when someone is taking a picture of us. This means “make sure our fat sacks under our chins don’t show so it looks like we have a neck.” For those of us who gain weight in our cheekbones and neck, this is a perpetual challenge. Especially for guys like me who have big jawbones.

Chin down is the most critical for our annual Christmas picture inserted into those clever letters we send out. This year’s picture in our letter warranted lots of “Wow, you guys look healthy/good/young/thin.” We did not realize the difference all that much, but others did.

With that said, I’ll let the following pictures be proof of the benefits of our 6 month trek eating vegan. The first picture is from Christmas 2009 after 6 months of eating vegan. The second picture is before vegan, our meat eating days.

2009 Born Again Vegan

2008 Meat Eating Glory Days

No tricks or gimmicks or diet fads. We changed our diet to vegan and continued at our same activity and exercise levels like we always have.

We’re not so bent on chin down anymore.

I am half Italian and born in New Jersey. Although, I somehow picked up a southern twang over the years (maybe because I have lived in the south for 10 years), I still have loyalty to New Jersey and Bruce Springsteen (gotta be from Jersey to get that one).

A very simple Italian/northeastern dish is to simply sautee up a bunch of peppers, saus’ge, onions, and some mushrooms. I did this yesterday for lunch and it was a delightful and filling meal without the associated calories and heart crushing saturated fat.

Ingredients:

• 2 tbsp grape seed oil (much better for cooking – use canola if you don’t have this)
• 1 package Tofurky Italian Saus’ge
• 1 medium onion
• 1 green pepper
• 1 handful of sliced mushrooms
• 2 tbsp of Frank’s RedHot

Heat the oil in a large skillet and get it really hot. Slice the saus’ge into decent bite sized slices. Julienne cut your onions and peppers. Add all the ingredients to the skillet. It should really sizzle. Stir constantly for 5 to 7 minutes. You will see the onions start to get slightly brown and caramelize. Remove from heat, and add the Red Hot. Stir until it is mixed.

Pour the big ‘ole pile into a bowl and turn on some Bruce Springsteen to listen to while you eat.

Our American diet lacks fiber. Estimates are that we consume half the daily allowance of fiber required to maintain good digestive systems [google it]. There are direct medical problems that result from lack of fiber and also indirect. The most common are weight gain, high cholesterol, and all kinds of issues with your digestive system.

A friend of mine turned me onto psyllium husk a couple years ago. Psyllium is a native plant of Pakistan and India. It is much higher in fiber than oats or bran and is water soluble: to the tune of absorbing up to 10 times its original size. What does it mean for you? It provides soluble fiber that binds to triglycerides in your blood, helping you reduce your cholesterol. It also contains insoluble fiber which passes right through you. The great thing about the latter is that it literally will sweep through your entire digestive system and take anything it finds with it. Many cleansing products use psyllium as their base.

So, if you want a very simple way to massively boost fiber, go to any health foods store and get a container of it. Mix 2 teaspoons with a large glass of juice, follow up with another glass of water,  and start your morning off with it. The first day or so may be utterly shocking after a couple #2’s. Just prepare yourself. You will not believe you could make something that big. The good news is that you will start to feel better, keep stuff flowing, and not feel so bad about not eating that apple in the morning.

This is so simple, so good, and more healthy than the alternative.

Prep time 45 minutes. Serves 4 – 6.

• 1/2 cup Earth Balance margarine
• 1 cup of organic sugar
• 1/2 tsp salt
• 2 cups flour
• 1 tsp baking soda
• 3 mashed bananas (to a paste)
• 2 Ener-G egg replacements
• 1/2 cup nuts

Preheat oven to 350 degrees.

Cream the sugar and margarine. In a separate bowl, sift the flour, salt, and baking soda. Blend with the wet mixture. Add the bananas, Ener-G, and nuts. Stir until mixed. Spoon into a mini-muffin sheet (like Pampered Chef’s) and bake for 15 – 17 minutes. Allow to cool for 5 and them pop ‘em with some coffee or hot chocolate.

More spicy. More savory. More soup and less chili. All the flavor. Less the fat. Less the bloat. Less the burps. Come try part deux. Serves 4 – 6. Prep time 30 minutes.

Ingredients:

• 8 cups vegetable stock (use “Better than Bullion No Chick’n” Base)
• 2 medium diced yukon gold potatoes (they are just good for cookin’)
• 1 medium diced onion
• 4 massive minced garlic cloves
• 1 can tomato sauce
• 1 can pinto beans
• 1 can “Rotel” diced tomatoes and chili peppers
• 5 tsp chili powder
• 2 tsp cumin
• 7 diced de-nuked habanero peppers (leave this off if you are a sissy)
• 1 package of Trader Joes vegan soy chorizo
• 2 tbsp of cooking oil

Heat the oil in a stock pot. Add the potatoes, onions, and garlic. It should sizzle. Cook at high heat for 5 minutes stirring frequently (some browning is not bad). Add everything else except the vegan chorizo. Bring the pot of soup to a boil. Simmer 10 minutes. Add the vegan chorizo. Simmer an additional 5 minutes. Let the soup cool for 5 minutes before tasting. As my late mother-in-law used to say, “Let it get aquatinted”. It will take a couple minutes for the heat to come out. Wait and then add more seasoning if required. Enjoy with some tamales and bring a napkin to wipe your forehead (unless you are a sissy and ditched the habaneros…if this is the case, serve the soup on a lovely laced doily).

Just when you think it is vegan impossible. I am sipping on a bowl of this right now. I just made it. All the texture and flavor without all the calories and 30 chemical ingredients on the back of the soup can. Take a look at a classic Campbell’s Cream of Anything soup. The first ingredient ain’t cream (I have always wanted to spread some polysorbate 60 on a cracker with some fresh basil).

Feeds: 4 – 6
Total Prep Time: 40 Minutes

Dice up:

• 1 medium onion
• 2 carrots
• 2 stalks of celery
• 3 medium yukon gold potatoes (or whadevah’ potato you have)

Have on the side and ready:

• 1 can of green beans (yeah, I am sure there are food additives in this)
• 8 cups of water
• 6 – 8 tsp of vegetable bullion (or 8 cups of vegetable stock)
• 2 handfuls of fresh baby spinach
• 1 bag of non-meat chick’n pieces (like Morningstar)
• 2 tbsp chopped fresh parsley
• 1/2 tsp fresh chopped rosemary
• 1 cup of cashew cre’m (uhhh, what?)

Yes, cashew cre’m. There is your cre’m substitute (you wish I would tell you why I use ” ‘ ” in those words). It is made up of raw cashews and water (no polysorbate 60?). Raw cashews are soft, absorb water, and can be blended into a paste with the consistency of heavy cream and a slight sweet taste. Take a cup of raw cashews and soak them in water for at least 30 minutes (2 hours preferred). Pour them in a food processor with enough water to cover 1/4 inch above the nuts. Grind em’ for like 3 minutes. they will eventually turn into a white vegan cre’m.

While still contemplating this, pour 4 tbsp of oil into a soup pot and get it HOT. Dump in all your diced vegetables. Cook them on medium heat for 5 minutes. Add the 8 cups of water, bullion, green beans,  herbs and bring to a boil. Reduce to a medium boil for 10 minutes. At 10 minutes, add the chick’n and cre’m. Reduce the heat down to simmer and stir like crazy. Cook 5 more minutes at a really low temp. Add more herbs, salt, and pepper to taste. Remove soup from heat and throw in the baby spinach. Serve immediatey if you want to burn every part of your mouth. Otherwise, let it cool.

Can you taste the polysorbate 60? That’s what I thought.

There is nothing better on a cold Fall night than a big bowl of soup that serves as a meal (there are probably some things that are better, but…). This soup is vegan, healthy, hearty, and takes 30 minutes to make. There are lots of shortcuts to soup that don’t require sitting in a crock pot, subject to every passerby lickin’ and lappin’ a “just a taste”. Especially with the SWINE running around. I could have named this “Simple Healthy Swine Fall Soup” if it took 8 hours to make and you have 8 kids.

Ingredients:

• 1 medium onion diced
• 2 carrots diced (like whole carrots, not those cheating “bites”)
• 2 celery stalks diced
• big handful of sliced mushrooms
• 1 large potato diced
• 1/4 cup instant brown rice
• 8 cups water
• 6 tsp of “Better than Bouillon” vegetable stock (this matters)
• 1 cup plain soy milk
• 2 tbsp cornstarch
• 4 tbsp cooking oil
• 1/2 tsp fresh chopped rosemary
• 2 tbsp fresh chopped parsley

Heat the cooking oil in a large soup pot (like really hot). Throw in all the veggies (they should sizzle), reduce heat to medium, and stir for 5 minutes. Add the water and vegetable base. Bring to a boil and then simmer for 10 minutes. Throw in the brown rice, soy milk, parsley, and rosemary. Cook another 5 minutes. Remove about two cups of the broth and transfer it to a small pot. Get it boiling hot. Mix the cornstarch with just enough water to make it look like milk. Stirring with a whisk, pour the gradually cornstarch into the small pot. The liquid will almost turn to putty. This is good. As soon as it gets to a putty state, remove from the heat. In the larger pot, stir the soup and add the putty. Stir and stir and stir until the putty has dissolved and the soup is thicker.

Taste the soup. You want the soup to taste 75% of the flavor you want to eat it at. If it is not salty enough, add more bouillon 1 tsp at a time and make sure it is stirred (to be at 75% the edible flavor). The soup will need to cool to room temperature before you store it in the fridge. There will be some evaporation and further mixing (or “getting aquatinted” as my late mother-in-law used to say). If you salt it to taste immediately, it will taste like the Dead Sea the following day. If you plan to eat a portion of the soup immediately for a meal, then salt each portion to taste.

If you did everything right, you should have a chunky and somewhat earthy soup that compliments the smell of the autumn leaves around you…minus the SWINE.

Here is a no-nonsense throw down bowl of hearty Mexican chow. There are no limits to what you can throw into the bowl as everything goes together and the more you mix it, the better it tastes. This bowl of warm Mexican goodness is a great meal to walk into after a cold fall day.

Ingredients:

• 2 diced potatoes
• 1 diced green pepper
• 2 diced scallions
• 1/2 diced red onion
• 3 minced garlic cloves
• 1 package of silken tofu
• 1 package Trader Joes vegan soy chorizo
• 2 slices of vegan soy pepper jack cheese
• 1 tbsp soy milk
• soy sour cream
• guacamole
• hot sauce
• lime juice
• cilantro

Pour the oil into a large skillet and get it hot! Add the potatoes and garlic. They should sizzle. Cook them for 3 minutes. Add all the other vegetables and cook for an additional 5 minutes until the potatoes are soft. Add the silken tofu block and work it into the mixture. The tofu should break apart into really small chunks. Add the soy vegan chorizo (I love this stuff). Keep on stirring the mixture over high heat until it is cooked through (2 minutes). Remove from heat.

In a small bowl, break up the slices of soy pepper jack cheese and add the tbsp of soy milk. Microwave it for 30 seconds. Take it out of the microwave and whisk it with a fork. This will give you that creamy cheese sauce (vegan, of course) that you find slathered all over your traditional Mexican burrito without having it stop your heart or simply pad it on your thighs or gut (part of that weight loss deal).

Scoop the Mexican mixture into a bowl. Pour the savory melted soy cheese over it. Add a large scoop of soy sour cream and guacamole. Stir it a little until it is nice and sloppy. For kicks, squeeze some fresh lime and sprinkle some fresh chopped cilantro over the top. Get yourself a big spoon and start shoveling in this warm, healthy, filling, fall vegan meal.

This has been a favorite of ours we found pre-vegan days. I made it last night with a vegan twist. This is a great meal that gives you lots of veggies, pasta, and great lemon flavor without all the associated hassle of calories. It is a full meal that can be served with a salad and garlic bread.

Ingredients:

• 1/2 green zucchini
• 1/2 yellow zucchini
• 1 bunch asparagus tips
• 1 head of broccoli
• 1 cup of carrots
• 1/2 package whole wheat angel hair pasta
• 1/2 cup vegetable stock
• 1/2 cup white wine
• 1 tbsp cornstarch
• 1 tbsp margarine
• 1 tbsp chopped fresh parsley
• 1 tbsp chopped fresh basil
• 2 garlic cloves
• 1 pkg Light Life vegan Smart Tenders
• 2 lemons

Cut up all the vegetables on a large cutting board. We use the Pampered Chef hand slicer which makes great juliann strips of the vegetables. Dump the veggies in a bowl and mix them with oil, salt, and pepper. Put them on a cookie sheet and roast them in the oven at 400 degrees for 20 minutes.

In the meantime, boil your pasta.

In a large skillet, get 2 tbsp of oil nice and hot. Open the box of vegan smart tenders and cut them into strips. Mince the garlic cloves and mix them in with the pieces. Make sure your pan is hot! Throw in the tenders into the pot. The tenders have a nice coating on them that should brown. Cook for about 3 minutes until nice and brown. Remove from the pan.

Put the pan back on the burner and add the white wine, veggie stock, margarine, parsley, and basil. Let this cook for 3 minutes. Mix the cornstarch in a separate bowl with some water until it is all dissolved. Wisk this mixture into the cooking sauce. It should thicken immediately. Remove the pan from the heat and add back the vegan smart tenders.

Pull your roasted veggies out of the oven and drain your pasta. Start combining all ingredients in the pasta pot. Start by pouring in the tenders mixture. Add your veggies. From here, add scoops of pasta at one at a time until you get a good balance of all ingredients (some people don’t like a lot of pasta).

Finish the mixture off by squeezing 1 – 2 full lemons over it (to your taste) along with some salt and pepper. Serve in bowls (4 – 6 servings). You should have a nice, light, and satisfying pasta dish.

Folks, a vegan meal does not get any easier than this. If you have been reading this blog and have been curious about the food, the vegan red beans and rice recipe yields a great “try before you buy” meal. It is full of fiber and protein with low fat and no cholesterol (a building block for my 25 year old weight at 35). We have made this meal for all of our veganphobic friends and all have been shocked by how stinkin’ good this is.

Here are the stinkin’ ingredients (I just like saying that in a recipe):

• 1 1/2 cups of cooked rice (not sticky, like classic Uncle Ben’s)
• 1 can of red kidney beans
• 1/2 Trader Joe’s Vegan Chorizo (yeah, we love this stuff)
• 1 TBSP worchestshire sauce
• 2 TBSP liquid smoke
• 1/2 diced onion
• 1/2 diced green pepper
• Vegetable stock

Heat 2 tbsp of oil in a large skillet. Add the onion and pepper. Saute the mixture for 3 minutes. Reduce heat to a simmer. Add worchester and liquid smoke to the pan and stir into the vegetables. Add the rice, beans, and chorizo to the pan. Add vegetable stock in splash increments if it seems too dry for you liking. You may also add dabs of liquid smoke depending on how Cajun you like it. Cook the mixture on low for 3 minutes, stirring frequently.

Remove from heat and serve in bowls with some Frank’s Red Hot (accept no substitutes).