Vegan Whole Food Energy Bars

When I'm on the go and I need a quick food source that is both delicious and healthy, it is sometimes helpful to turn to energy and whole food bars. I have tried a wide variety of the different bars available and have made a list of some of my favorites. Here they are, listed in no particular order:

1. Vega Whole Food Vibrancy Bars - The Vibrancy Bars come in three different flavors, Chocolate Decadence, Green Synergy, and Wholesome Original. I have not tried the Wholsome Original, but I have tried the other two. I like these bars very much. Made from all-natural, raw, organic, and enzymatically-active plant-based superfoods including sprouted buckwheat, sprouted almonds, white chia seeds and hemp seeds, the bars certainly pack a nutritional punch. Not only are they Vegan, but they also are gluten-free, alkaline-forming, and rich in Omega-3. They taste earthy, especially the Green Synergy Bar. It is a pleasantly mild taste, very natural and wholesome. My favorite, being a chocolate fan, is the Chocolate Decadence bar.

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2. Pure Bar Chocolate Brownie - This bar is delicious. It is a bit sweeter than some of the other whole food chocolate bars (much sweeter than Vega's Chocolate Decadence Vibrancy Bar, for instance), which is fine by me. The rich creaminess of the chocolate contrasts nicely with the crunch of the nuts. It is made with organic dates, organic walnuts, organic agave nectar, organic almonds, organic cashews, organic brown rice protein, organic cocoa.

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3. Pure Bar Apple Cinnamon - This is my favorite of the Pure Bar flavors. The taste is light and refreshing. I am a big fan of the apple-cinnamon combo. The two ingredients just naturally go well together. Here is a sweet and simple flavored bar, made from organic Dates, organic apples, organic agave nectar, organic walnuts, organic cashews, organic almonds, organic rice protein concentrate, organic cinnamon.

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4. Pure Bar Cranberry Orange - This bar is quite tangy and rich. It tastes like a tart desert - very good. The nuts in the bar give it a nice texture. The orange flavor is bright and clear! It is made from organic dates, organic cranberries (with organic apple juice concentrate and organic sunflower oil), organic walnuts, organic cashews, organic brown rice protein organic almonds, organic agave nectar, organic orange peel, organic orange oil.

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5. Goraw Spirulina Energy Bar - Now for a seriously weird looking bar. The Goraw Bar is green as can be and it's hard like brittle. It doesn't look appetizing, but it is actually quite tasty. The predominant flavor is banana, with a hint of coconut. It is sweet, but not very. I like it a lot. Goraw products are typically a little pricier than some of the other bars, but sometimes it might be worth it to splurge a little. This bar is made from sprouted organic sesame seeds, organic banana, organic coconut (unsulphured), organic date, and of course, organic spirulina.

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6. NuGo Organic Dark Chocolate Almond Bar - Here is where I go for my chocolate fix. The chocolate coating contrasts nicely with the crunchy soy and rice crisp center. It tastes kind of like a chocolate-covered Rice Krispie. The chocolate coating may be a little too on the sweet side, but for the most part, this bar is a decadent treat. The Mocha Chocolate flavor is also quite good. It has a strong dose of coffee flavor, if that's what you crave. This bar seems more like a vegan treat than a wholesome nutrition bar.

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7. 22 Days Enlightened Pumpkinseed Vegan Protein Bar - I like this bar very much for its smooth and nutty taste. The seeds in the bar provide a good source of protein.

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(Mis)adventures in Veganism: My First Real Vegan Eating Out Experience

I knew this day would come. I had been telling myself that when it finally happened, I would keep my cool, play it on the down low and everything would be okay. And, yes, everything did turn out fine, but I don't think I realized how much of a challenge it could be to eat vegan in a non-vegan world. The day I am talking about is the day a vegan goes out for the first time to a restaurant with a group of people who are not vegan.

I know, I know... the world we live in is rapidly accepting vegetarianism as a mainstream way of life, and more and more restaurants are incorporating vegetarian options into their menus. But, veganism is a different ballgame. You have to question the bread they bring to the table, the dressing they put on your side salad, and the sauce they use to garnish your pasta. For a newly-converted vegan, this can be quite a novel experience. It was for me.

I went with my friend to Carino's Italian Restaurant. First of all, let me say that I am not the kind of person that likes to draw attention to myself. I am the kind of guy who, when he gets the wrong order, doesn't complain but rather eats the dish he is given. So, when my friend went to use the restroom to wash her hands, I used the opportunity to discreetly ask our waiter if there were any vegan options available. I assumed most Italian restaurants had vegan dishes, maybe a little pasta plate with some steamed veggies or some such fare, but when the guy solemnly shook his head no, I panicked. Should I just not order anything?

I feel like it's rude to go to a restaurant with people and not eat. It's also drawing attention and we can't have that. Plus, I was damned hungry - me not eating was so not happening!

Times like these are when you break out the iPad or iPhone . There is a wonderful app called VeganXpress that catalogs all the vegan items at various chain restaurants around the country. It also lists vegan-friendly food, beer, and wine. Unfortunately, I did not have my iPad on hand to check what I could eat. So I had to scrutinize the menu carefully.

I used my cell phone to check the message boards. On Yahoo.com, I typed: "vegan options at Carino's Italian." Chacha.com informed me that "Carino's doesn't offer much for vegans (they do offer gluten-free options), but you can get a salad, and omit any cheese or grilled chicken, and get oil & vinegar for the dressing." Not too promising, but I could make do.

I asked the waiter if the kitchen could make me a dish with some plain old angel hair pasta, some artichokes, black olives, capers, and diced tomatoes, and absolutely no sauce. I also ordered a side salad with no croutons, cheese, or dressing, but rather a side of vinegar and lemon. When he brought me the salad and the sides, I mixed the vinegar with the herb olive oil they have on the table and the lemon and, voilà, a wonderfully good dressing! The pasta was delicious with just a drizzle of olive oil over it. When I left the restaurant, I was content with my meal.

There is a lesson here: American restaurants, especially those in Barbecue Capital, USA (also known as Lubbock, Texas) might not yet offer the most diverse vegan menu options, but if you are flexible and creative and you can keep your cool under pressure, then a perfectly satisfactory vegan meal is not too far away.

Vegan Chocolate

If you're looking for a bit of indulgence, here is your ticket: Go Raw Real Live Chocolate. It is vegan, made with raw organic cacao and raw organic agave nectar. This item is a bit pricey, at nearly ten bucks a box (six .3 oz pieces), but it might be worth it for the occasional splurge.

The chocolate tastes like fudge. When you pop it in your mouth, you get a soft, chewy texture that slowly melts in your mouth. As the flavors of the chocolate intensify, the true joy settles in. The product is not overly sweet (thankfully) and it does not have any of that bitterness to it that one comes to expect from non-milk chocolates.

The Protein Superstars of Veganism!

I'm already getting tired of the question - "Where do you get your protein?" And I've only been a vegan for 18 days now. The answer is pretty simple actually. Where? From plant foods of course!

All 9 of the essential amino acids necessary to build protein can be found in plant foods. Why do people just assume that animal protein is superior to plant protein? The amino acids in all animal protein comes from plants. What do people think the cow was eating?

Plants are pretty bad-ass if you think about it. We don't need any meat or animal products to get the essential amino acids. However, sometimes the protein in whole, natural plant foods are harder to digest than the processed or refined plant foods. This is where processed foods get to shine. Most people think that whole, natural foods are better for you, but in this instance, the processing of the protein makes it easier to digest than if it was unprocessed. Furthermore, these sources of protein are just as digestible as any animal protein.

These processed plant foods are the Protein Superstars of the Vegan World. Eat them and be happy! They are:

1. Tofu



Tofu was developed in ancient China from soybeans; the protein found in Tofu is easy to digest. Firm tofu has more protein than soft or silken tofu.

2. Veggie "meats"



Hooray for Tofurky and other meat substitutes! Not only do they taste really good, but they are fairly indistinguishable from the meats they are mimicking. Yes, some taste like crap, but there are some good vegan "meats" out there that are an excellent source of protein. One of my favorites is the Primal Stick. It is like a Slim Jim. It is great!



3. Refined grains



Who doesn't love refined grains in the form of white or whole wheat bread every now and then? I for one am a big fan of this Protein Superhero!

4. Lentils

If you don't like beans (for whatever reason... either they take too long to cook, they make you gassy, or whatever), lentils are the perfect source for protein needs. They are easily digestible and fast to cook.

A note about my shifting diet...

I just realized my diet seems to be shifting towards a higher-fat, Mediterranean-style (relatively unprocessed plant foods like nuts, seeds, olive oil, avocados), vegan diet! Of course, I am making sure I am getting adequate levels of vitamin B12 (to reduce homocysteine levels)and omega-3 fatty acids (to reduce platelet aggregation). How this will affect my ultrarunning endeavors, I haven't the slightest idea. I feel like a mad scientist and the experiment is my body. I like it!

Veganism: An Evolution of the Heart (or, What I'm Learning About My Food)

This is going to sound like a hippie's rant, but I swear I do not own a tie-die shirt. I am not a member of PETA either. I am simply a concerned human being...

The more research I do, the more I realize that veganism not only makes sense from a health perspective, but it has the potential to be, if well-planned and intelligently put into practice, a solid ethical system and a more peaceful way of life.

Initially, my reasons for going vegan were totally selfish in nature. They were based on the fact that veganism can promote optimal health in a way that eating meat and animal-derived food products cannot. That is not necessarily the best reason to become a vegan, although it is certainly a step in the right direction.

A good reason to become vegan is that you want to be a caring, peaceful person - someone who refuses to participate in a system that enslaves (yes, enslaves), abuses, exploits, and slaughters millions of helpless animals every year for food and clothing. Talk about a holocaust... there is a holocaust occurring right now, this very minute, in every slaughterhouse.

Why do people think that slavery is a concept that applies only to humans? Why do people think that humans have the right to exploit and kill animals simply because they are of a different species? Ever heard the term speciesism? Speciesism is discrimination in favor of one species over another. It is a belief of humans that all other species of animals are inferior and may therefore be used for human benefit without regard to the suffering inflicted.

It is no secret what goes on in slaughterhouses. But, people don't like to think about that kind of stuff. They don't want to spoil their dinners. But, it is a reality. There is no denying the abuse and torture that goes on in these places. Watch the following videos and ask yourself if this is humane:









I do not believe these are isolated incidents. Not for one second do I believe that. I believe that all the animals in slaughterhouses and dairy farms are frightened and abused. They are in pain. And I refuse to be part of a system that practices that kind of behavior.

There are many reasons to go vegan. I can go on and on about how veganism is indeed the healthier lifestyle and can promote optimal health, reducing the risk of obesity, cardiovascular disease, cancer, chronic illnesses, etc. I can debate about the evolutionary history of humans and whether or not we evolved to eat meat at all. But, in the end, it all comes down to personal choice. The best argument for going vegan is because you want to be a good person.

This is not the Stone Age. We are not cave men, and therefore, we need to stop acting like cave men. We have the science, technology, and resources to not have to rely on slaughtering animals for food and clothing. We even have the ability to make food that is vegan but that is practically indistinguishable in taste and texture from meat products! So why wouldn't we choose to do go vegan? Ignorance? How long can you feign ignorance? Laziness? What is the excuse?

It seems to me it is the only ethical thing to do.

A good reason to go vegan...

This documentary about how humans mistreat animals has blown me away. It will affect you, too, if you dare to look. It makes me glad I became a vegan. And it makes me feel like I am not doing enough to protect the well-being of animals who are treated so cruelly at the hands of man.

Be warned, the images in this film are extremely disturbing and upsetting.



Also, here is a very thought-provoking and challenging speech by student activist, Gary Yourofsky:

Livin' the Vegan Life!

Today is my tenth day as a vegan. The transition to a vegan lifestyle has been extremely educational and I can tell my body is quickly adapting to the change in diet. I will write more about this transition later, once I can better grasp the dynamics of the changes that are happening. Until then, I have posted the video below about transitioning to healthy eating habits. The key word, I think, is "transition." Make the change. Start today. You don't have to go vegan, but do something good for your body. Eat well.



Also, if you are interested in veganism, "Becoming Vegan," by Brenda Davis, R.D., and Vesanto Melina, M.S. and R.D., has been a vital part of my education on veganism. It is a wonderful book. Check it out.

A recipe for veggie tamales

Here is a pretty simple recipe for veggie tamales. A lot of it is improvised according to judgment and taste, so feel free to experiment. None of this is set in stone. For example, you can use a different vegetable mixture than the one used here. You can add carrots or broccoli. You can add cheese if you want. There is no end to where you can take it! This recipe is meant to give you ideas (not to say that the tamales won't be perfectly delicious if you stick strictly to this recipe). Also, these tamales are not made-from scratch tamales. We are using store-bought masa here. You can find many good masa recipes online if you want to make the tamales entirely from scratch. But, you can get perfectly good masa at a quality "molino," or tortilla factory. Note that some masa that you buy at the store is not vegan-friendly since some contain lard. This masa is vegan friendly. We are using olive oil here instead of lard. The finished product here is not vegan friendly however since we are using chicken stock to boil the tamales in. However, you may be able to use vegetable stock instead for a pure vegan product! Have fun!

8 pods chiles anchos (dried red peppers)

6 lbs fresh masa (you can buy this at a tortilla factory called a "molino")

1 large package of corn husks ("hojas para tamales")

A 1 oz. small package of chile powder mix (the mix has other seasonings than chile powder)

1 3 oz. bottle of plain chile powder

Salt

Black pepper

One cup of olive oil

6 Zucchinis

2 Green bell peppers

2 Red bell peppers

1 Bunch green onions

A half gallon of chicken broth

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1. Prepare the chile ancho paste to season the masa.

The following can be prepared a few days before making your tamales:

Remove stems from each pod of chile ancho.

Tear open each pod and discard all the seeds.

Soak the hallowed out pods overnight in hot water to soften them.

When completely softened, discard the water and puree the pods and set the paste aside in bowl.

2. Spice the masa.

The following can be prepared a day or two before making your tamales:

*Note: this is the fun part. Don't be afraid to get your hands dirty and don't be afraid to taste! Remember, none of this is set in stone, so feel free to add seasoning as you see fit.

Place the masa in a very large pot.

Add the pureed chile ancho, chile powder mix (1 oz.), half of the bottle of chile powder (1.5 oz.), and salt and pepper to taste.

Mix thoroughly with clean hands. Make sure to break up all those little clumps of masa. You want a completely evenly spiced and textured masa mix.

While mixing add about one cup of olive oil. Here, you want to get the masa to a soft and manageable texture, not too stiff and not too thin. Go by feel. If the masa seems to dry, just add more olive oil.

3. Prepare your corn husks.

The following can be prepared a day or two before making your tamales.

Open each corn husk.

Remove any corn silk (the hair-like fibers from the husk).

Soak the Corn Husks in a large pot with hot water. This makes the corn husks soft and flexible for when you spread the masa on them.

Leave them in the water overnight or until soft.

4. Cut up your veggies.

The following can be prepared a day or two before making your tamales:

Chop all the veggies to a desired size and mix in a large bowl. You can dice them up into small pieces or you can even julienne the bell peppers and zucchinis to about inch long.

Set aside or refrigerate until ready to cook.

5. Make your tamales.

Now that you have done all your prep work, you are ready to assemble and cook your tamales. This is a tough day. Spreading the masa on the tamales can be tough work, but it is well-rewarded work. One suggestion: the more people you can get in on this process of spreading masa and stuffing the tamales, the better. You can even make a party of the whole business. These tamale-making parties are called tamaladas. Sit around a large table with your friends and family and have a blast!

Drain the corn husks completely, stand them upright on drain board or in a pan so that all the water can come out. You can even shake them off to get rid of any excess water.

"Sautee" the vegetables in a non-stick skillet. Do not add any fat or oil; you won't need it. The vegetables will release their own water in which to cook. Just put the vegetables in a pan and set them at a low to medium heat. You want them tender but not too soft because they will get more cooking time when you stuff them in the tamales. Make sure most of the water in the pan is evaporated because you don't want the vegetables too watery.

In a separate pot, bring half a gallon of chicken stock to a boil. You will use this later to cook your tamales.

Take a corn husk and cup it in your palm. The corn husk naturally cups itself into a bowl-like shape. You are going to spread the masa on the inside of that "bowl."

Using a spoon, place about a golf ball size hunk of masa onto the corn husk.

Holding the husk in one hand, spread about a golf ball size of masa onto the bottom portion of the husk with the back of the spoon. The bottom portion is the wide part (do not spread any masa on the upper (tapered) part of the the husk). This is all about technique and judgment. You can place the corn husk on a flat surface and spread the masa like that, but you get more control when you cup the husk in your hand. Find out the technique that works for you. You want the masa to be spread with an even thickness across the bottom portion of the husk. How thick a layer of masa you want is up to you. A thicker layer will make a really fat, "doughy" tamale. I personally like the fat tamales, but you may not. Experiment. And remember, practice makes perfect!

When finished spreading, stack the husks with masa on top of each other.

Spoon enough vegetables, length-wise, on the masa, but don't spread the veggies all the way to the top and bottom of the masa. Rather, leave about half an inch on either side so that you can close off the tamale on both ends by pinching the masa together (see the next step). Refer to diagram below.

Roll the tamale up and fold the flap top-section of the husk (the part without masa) part down. Pinch the masa on the top and bottom of the tamale so that the vegetables are closed off and enclosed completely in the tamale. If you do not have enough masa to close off the open end of the tamale, feel free to take a little bit of extra masa in your finger to seal off the end.

Arrange all the tamales in a large pot, (teepee style), with the opened part of the tamale upright.

Pour the boiling hot chicken stock into the pot with the tamales. Maintain a boil. Cover and lower flame to where you can still hear the boiling sound. Cook for one hour on medium low. This is terribly important: do not uncover them until the hour is up. They will not cook properly if you uncover them.

6. Enjoy your tamales!