No one told me how hungry I’d be. 

Every time the words “my” + “wedding” + “soon” tumbled from my mouth, someone would ask how I was feeling: Stressed? Excited? Nervous? But no one ever suggested I might be hungry.

But oh, how very hungry I was. All I wanted was a pizza. A whole one. Just for me.  Apparently hunting down RSVPs, picking out a cake cutter (um, what? I have to bring my own knife to my wedding?), and suffering meltdowns perhaps slightly disproportionate to the issue at hand (“WHY is that ink NAVY when I said BLACK?!” was a standout I’m sure my now-husband remembers fondly) really have a way of working up one’s appetite.    

Unfortunately, my pizza dream seemed out of reach. How could I satisfy this craving and still fit in my not-that-roomy dress?

The answer came, as it often does, from The Vegan Cheat Sheet. BBQ Tofu Pizza: a healthy vegan version of the-thing-I-want-most but with none of the dress-busting cheeses and oils that pizza is synonymous with?

Perfect. Done. 

The recipe itself is straightforward and easy to follow (if you've read my previous blog posts, you know "easy" needs to be involved when I cook). Requiring only a handful of readily available ingredients (including pre-made whole-wheat pizza dough, in my case), it took under 10 minutes to prepare and about 20 to cook.  

Hungry for more Erin? Connect with her on Twitter, @erin1217.

1 pound whole-wheat pizza dough
1/3 cup barbecue sauce plus 2 tablespoons, for drizzle
1 small red onion, thinly sliced
1/2 (14-ounce) box firm tofu, drained and crumbled or diced into 1/2-inch cubes
1/4 cup cherry tomatoes, cut in half
Cornmeal, for dusting
Whole-wheat flour, for dusting
3 tablespoons fresh cilantro, chopped

Preheat oven to 425 degrees.

1. Dust a baking pan with cornmeal.
   
2. Roll dough on flour-dusted surface into a large circle of rectangle to fit baking pan and top with sauce, onion, tofu, and tomatoes. Drizzle with 2 tablespoons sauce over toppings.
   
3. Bake for 20 minutes or until crust is lightly browned. Sprinkle with cilantro and serve.
   

While exhibiting with my yogi friend, Robin, at a wellness-center opening in Avon-by-the-Sea (NJ) on Saturday, I tested one of Robin’s homemade peanut butter balls. Then I had another. And another.

Those luscious little orbs were stuffed with goodies, like coconut, pumpkin seeds, chocolate chips, butterscotch chips, chia seeds, and sunflower seeds, giving them a tantalizing crunch. Best of all, they were vegan (and addicting).

I had to ask for the recipe—and now I have to share it with you.

ROBIN’S OUTRAGEOUS PEANUT BUTTER BALLS
Makes 20 to 25 balls

1 cup dry oatmeal
2/3 cup coconut—sweet or toasted
½ cup ground flax or wheat germ
½ cup cacao nibs or chocolate chips
1/3 cup honey or maple syrup
1 tablespoon chia seeds
1 teaspoon vanilla

OPTIONAL ADD-INS: walnuts, pecans, butterscotch chips, sunflower seeds, raisins, dried cranberries, dried cherries, etc.

• Mix thoroughly, cover, and chill for a half hour.
• Roll balls and place in airtight container in fridge (they’ll keep for up to a week).

When The Vegan Cheat Sheet was reviewed in Bucknell's Spring 2014 alumni magazine, Lisa immediately heard from fellow alum Caryn Hartglass. While the two were only one class-year apart, their paths never crossed at this small campus in Middle-of-Nowhere, PA. With Caryn majoring in chemical engineering and Lisa in art history, they had little in common. 

Until now. Today they are both passionate vegans, and they–along with Amy Cramer calling in from Boulder–sat in Caryn's REAL radio studio in New York City and talked plants. Our lively conversation was broadcast on Progressive Radio Network and is now available for listening here.

It’s a little-known fact that the summer before sixth grade, I was a die-hard gamer. From sunup to sundown, you could find me in the basement, sitting on a ‘70s-relic rust-colored shag floor pillow, adeptly navigating the levels of my new obsession: Super Mario Bros. 3. While I’d enjoyed its predecessors in Nintendo’s Super Mario Bros. cannon, I adored Super Mario Bros. 3 to an unhealthy extent.

The good news is, I got older and ceased spending my summers in front of a console in a damp basement. But that doesn’t mean I forgot my Super Mario Bros. fantasy: Wouldn’t it be totally awesome if power-ups were real? I mean, pop a Super Mushroom and you can break bricks! Scarf down a Super Leaf and you can fly!

Ok, so breaking bricks and flying might be bold goals best left to SMB3 (that’s what we gamers call it). The gals behind The Vegan Cheat Sheet have, however, discovered a real-life power-up they call Power Muffins (page 166; recipe below).

While they won’t make you fly, they will fill you with energy-boosting ingredients that’ll carry you through the day.  Which is a pretty good superpower in itself!

First things first: These muffins require a lot of ingredients, but most are staples you probably already have on hand. Those you may have to seek out are chia seeds, flaxseeds, and wheat germ.

Now I know these items are super healthy—but I have no idea why. So I quickly checked in with Dr. Oz (via doctoroz.com; regrettably, I don’t actually know the good doctor) and found:

Chia Seeds—nutritional benefits include fiber, omega fatty acids, calcium, antioxidants, and protein, among other things. The advantage of chia over flaxseeds is that chia seeds don’t need to be ground to reap the health benefits..

Flax Seeds—great source of fiber; plant source of omega-3 fatty acids (which our body doesn’t make naturally, yet helps immensely with our anti-inflammatory system); contain lingans, purported to reduce the risk of some cancers.

Wheat Germ— the most vitamin- and mineral-rich part of the wheat kernel; packed with B vitamins, fiber, phytosterols (which promote good cholesterol), healthy fatty acids, minerals, and vitamin E.

Sounds good to me!  The muffins I’m used to, after all, are pretty much butter and oil and God knows what else. This is definitely a health upgrade!

The Power Muffins are simple to whip up—mix together the dry ingredients, mix the wet ingredients, then combine and dole out into a muffin pan.

The end result? A super-healthy breakfast or snack, at home or on-the-go. The recipe makes 18 muffins, and they keep really well, so you’ll be set for a week. They’re a blank canvas for adding your own twists, too.

I have an insane sweet tooth, so my trick is to add Trader Joe’s Fig Butter to a warm muffin (have you tried Trader Joe’s Fig Butter? If not, stop reading and go buy some. I could write an entire post on its genius. It’s not actually butter, by the way—more of a jam).

So while Power Muffins may not give me the ability to shoot fireballs or evade my enemies by turning into a statue, they’re a pretty fabulous energy-boosting treat.  Especially when I eat them while wearing overalls and a red “M” hat.

1 tablespoon chia seeds
2 tablespoons wheat germ
1-½ cups white whole-wheat flour or whole-wheat pastry flour
2 teaspoons baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
¼ teaspoon nutmeg
1 cup canned pumpkin (not pumpkin pie filling)
½ cup applesauce
½ cup pure maple syrup
½ cup almond milk
½ cup raisins
2 tablespoons ground flaxseed or flaxseed meal mixed with 6 tablespoons warm water; let sit for 10 minutes

Preheat oven to 350°.

1. In a large bowl, toss together chia seeds, wheat germ, flour, baking soda, salt, cinnamon, and nutmeg.
2. In a separate bowl, mix remaining ingredients and add to flour mixture. Mix until well blended.
3. Pour in nonstick muffin pan (or line muffin pan with paper cup liners) and bake for 30 minutes. Cool and serve.

Veganism, when properly applied, focuses on eating whole foods. Very low levels of sugar, if any, are included in the diet. However with veganism’s recent popularity, food suppliers and restaurants are jumping on the bandwagon, and sometimes it’s not in favor of the true (healthful) vegan lifestyle.

Just as there are unhealthy carnivores and vegetarians, there are unhealthy vegans who live off vegan chips, cupcakes, and French fries. “Vegan” does not necessarily mean healthy—and vegans who subsist on fried, sugary, high-fat fare can be undernourished and overweight.

When buying convenience foods that advertise gluten-free, vegan, raw, etc., beware of those that are processed, as many contain added sugar. Whether it’s Stevia, agave, or raw sugar, it's still sucrose. Plus, these foods often contain high amounts of sodium. (They have to make it taste good and last, so what better way than with salt and sugar!)

Don’t believe me? Check out the ingredients of your favorite soymilk. Odds are, there’s some sort of sugar in there. Despite its “natural-looking” label (a marketing ploy), it’s not that great for you, at least in large amounts. Turn the package around and see what it’s really made of—then you can decide if it’s worth paying for, with your wallet and your health. 

Let’s focus on sugar, which we know is both addictive and unhealthy. Now there’s Stevia, a plant that’s been ingested for centuries in Asia and South America. The leaves of the Stevia Rebaudiana plant taste 10 to 15 times sweeter than sugar and are used in products such as Truvia and Pure Via. In 2008, the FDA approved the extract from the Reba plant as safe. Other forms of the plant have not been approved, including the whole leaf and crude form. Stevia extract is highly refined using acetone and ethanol and is usually combined with dextrose from GMO corn to mask the refined taste. What’s all the hype about Stevia? Many studies have found it doesn’t raise blood sugar; a 2010 study showed there was no increase in food intake after consuming Stevia. 

Added sugar in a person’s diet brings on a long list of health concerns, including cardiovascular disease and diabetes. Thanks to savvy marketing, many people think they’re eating healthfully, when in reality, their favorite granola, soy milk, and juice all contain hidden sugars. The best way to minimize sugar in your diet is by eating whole, unprocessed foods. Yes, you can do it! There are countless recipes in The Vegan Cheat Sheet that are simple and tasty without worrying about all those mysterious and unpronounceable ingredients on the label! (My rule of thumb: If you can’t pronounce it, don’t eat it!)

Remember, just because you associate yourself with a lifestyle doesn’t mean you’re living the lifestyle. Live the lifestyle of a vegan, vegetarian, whatever you associate with, by not taking the shortcut with processed foods. You deserve better!

Check out Melissa's articles, advice, and recipes at mbeewell.com.

1-1/2 C flour
3/4 C sugar
1/4 C cocoa powder
1 t baking soda
1/2 t salt
1 C water
1/2 C applesauce
2 t vanilla extract
2 t balsamic vinegar
1/4 C powdered sugar
Strawberries (optional)

Preheat oven to 350.

1. Line a 9-inch round cake pan with wax paper.
   
2. In a mixing bowl, sift together flour, sugar, cocoa powder, baking soda, and salt. Add water, applesauce, vanilla, and vinegar and mix thoroughly.
   
3. Pour into cake pan and bake 30 to 35 minutes. Cool well and sprinkle with powdered sugar, and if desired, sliced strawberries.

Note: To make a layer cake, double the recipe and bake two cakes. When cool, place strawberries between the layers.

Love is in the air, and this year I have a brand-new apple of my eye (apologies to my fiancé). My new crush? Spaghetti squash. How have I been living life—totally unaware of its existence—for this long?  

While out to dinner last month, I noticed an Italian-inspired dish made with “spaghetti squash” on the menu. Wow, I thought, that is brilliant. Make the “noodles” out of squash instead of carb-laden pasta, and your dinner instantly gets healthier. So I ordered it, loved it, and lamented the fact that I didn’t own whatever fancy gadget I assumed I needed to make spaghetti squash at home.

A couple weeks later, I was thinking about that glorious meal (so I enjoy mentally reliving meals, ok?) and decided to see just how much it would cost me to obtain the necessary equipment . That’s when Google gave me the shock of my life.

“Spaghetti squash” does not refer to a method of cutting squash, as I’d assumed.  Rather, it is the name of specific type of squash that makes the “noodles” within itself simply by being cooked.

The instructions popping up in every search result told me all I had to do was purchase this mythical “spaghetti squash” at the grocery store, cut it in half, clean out the seeds, and then put it in the oven for 30 to 45 minutes. After that, the squash’s insides would simply fall out into noodle-like strands. 

I thought for sure I was reading it wrong. Nothing this healthy and delicious could possibly be so easy. But link after link assured me that, in fact, it was that easy.

Obviously I immediately rushed to the grocery store and purchased two large spaghetti squash. They were pretty big and heavy, and therefore a semi-pricey produce purchase, but I was willing to risk it for the chance this might actually work.

I cut both squash in half, pulled out the seeds (much like you would when carving a pumpkin), dusted the four halves with olive oil, salt, and pepper, and placed them face down on foil-lined cookie sheets. Then into the oven they went –450 degrees for 40 minutes—followed by a painful (for impatient ol’ me) 5- to 10-minute cool-down period. It worked! It actually worked!

I was gleeful as I scraped at the innards with a spoon and they just fell out, into the promised spaghetti-like strands, straight into my bowl. Literally everything comes out of these suckers, straight down to the skin. There is no waste! The strands just kept pouring out. And out, and out. Those two squash yielded so many “noodles” I could’ve hosted my own spaghetti (squash) dinner. So, memo to file, one spaghetti squash is definitely enough to feed two people.

Topped with some marinara sauce, this was a real treat of a meal. I felt like I unlocked some high-level secret and pretty much didn’t stop talking (and Tweeting and writing) about it for days.

Of course, as it turns out, much of the world is already aware of this genius fruit (while hotly debated on the Internet, it seems spaghetti squash is technically a fruit). The masterminds behind The Vegan Cheat Sheet were on to its glories long before the great Gahagan Squash Revelation of 2014. In their “Sauce on Top” recipe section (page 126), they suggest spaghetti squash as a go-to base and offer recipes for seven amazing-looking sauces to pair it with.

Hmmm, seven sauces. . .now I can continue my love affair every single day of the week.  Happy Valentine’s Day!

Share your food crushes with Erin on Twitter, @erin1217.

Polar vortex? More like pasta vortex. What is it about ludicrously cold temperatures that makes me want to carbo-load? If I’m expected to function in icy, subzero temperatures, you better believe I’m going to do it fueled by comfort food. Now, if only there was a way to do this healthfully. . .

Aha! I know. I’m going to pull out The Vegan Cheat Sheet and make the coziest recipe I can find. Hmm, where is that book? I haven’t seen it since December, when my diet switched over to cookies, pies, candy, and wine for the better part of a month.

Once I’d located the poor neglected book and dusted off the candy-cane residue, I hit the recipe jackpot: Baked Ziti/Spaghetti Pie (page 109; see recipe below). Pasta prepared in casserole form? My carb dreams have come true!

The first attractive thing about this recipe is that it requires only six ingredients, one of those being my treasured nutritional yeast (check out my November 1, 2013 post on the great Stuffed Portobello Mushroom adventure).

The second is that the recipe is clearly written and easy to follow, truly the thing I appreciate most about this book's No-Brainer Recipes.

Step one: Blend spinach, tofu, and salt together into a creamy mixture. The recipe says to “blend with an immersion blender, blender, or food processor. . .or whisk with a fork.” I don’t know what an immersion blender is* (although I‘m intrigued), and I don’t own a food processor, so this left me with the blender option. I threw the ingredients in and gave it a whirl. This was not a resounding success; since I don't have a terribly powerful blender, half of it cooperated and the other half just refused.

But, being the flexible cook I am (ok, I nearly choked writing that—I can’t stand it when Plan A doesn’t work, but it was fun to pretend for a second), I cut my losses and moved on to the “whisk with a fork” option. Worked like a charm.

Sidebar: The spinach/tofu mixture above tastes amazingly delicious on its own. It’s so rich and creamy! I almost felt like I was eating cheese (and you know how I feel about cheese). I want to mix up a big container and use it for everything! Bagel spread, sandwich filling, party dip—the possibilities are endless.

Back to the Baked Ziti/Spaghetti Pie. Once the spinach/tofu mixture was all set, I mixed it with cooked whole-wheat rigatoni (you can use any type of whole-wheat pasta) and a jar of marinara sauce in a casserole dish. Top that with nutritional yeast, pop it in the oven for 15 minutes, and it’s done!

The end result? Mouthwatering, cozy comfort food—the perfect antidote to the latest blizzard outside.

However, Mother Nature? Even though I’ve discovered a delicious way to survive winter, that doesn’t mean I wouldn’t welcome an early spring. Just saying.



Bond with Erin over comfort food on Twitter at @Erin1217.

*Editor's note: An immersion blender (also called a stick, wand, or hand blender) is a longtime staple of restaurant kitchens. It allows you to quickly blend ingredients directly in their vessel (bowl, pot, pan, etc.).

1 (14-ounce) box silken light tofu, drained
1 pound fresh baby spinach, steamed to wilt, and squeezed to remove excess water (or frozen, defrosted and squeezed)
2 teaspoons salt
1 (1-pound) box whole-wheat pasta, cooked al dente
1 (25-ounce) jar oil-free marinara
2 tablespoons nutritional yeast

Preheat oven to 425 degrees.

1. In a medium bowl, blend tofu, spinach, and salt with an immersion blender, blender, or food processor until creamy, or whisk with a fork.
2. In a 9 x 13-inch lasagna pan, mix pasta with tofu-spinach blend and sauce. Top with nutritional yeast.
3. Bake uncovered for 15 minutes. Remove from oven and serve hot.

I had the pleasure of being introduced to Lisa McComsey, co-author of The Vegan Cheat Sheet, at a health event in November. Lucky for me, we immediately bonded over our love of writing and food. True confession: I’m not a vegan. But before you write me off, hear me out: I’m a dedicated holistic health counselor, avid foodie, and food writer. I love food. I love all food, including vegan food, and I want to share vegan cuisine with my fellow foodies—no matter what their gastronomic persuasion. 

My professions as holistic health counselor and food writer keep me current on the various diets, cuisines, fads, and cultural ingredients. One of my favorite local restaurants, From Seed To Sprout in Avon-by-the Sea, NJ, serves vegan cuisine. When I bring my non-vegan friends there, they don’t realize it’s vegan until I tell them. They love it—and are usually shocked at how good the food is, because they think vegan food is “blah.” I’m here to change that thought and show people that vegan food is delicious. 

Now for the “meat” of this post: Nutritional yeast. Vegan readers, you've likely eaten it or stock it in your pantry. For those who haven’t heard of it, you’re in for a treat! This vegan staple is a yeast that’s grown mostly on beet sugar, deactivated by heat, and then crumbled for your enjoyment. (It comes in flake and powder form). Because it’s an inactive yeast, you can add it to many dishes that active yeasts can’t handle. Often used as a cheese-flavoring substitute in vegan cooking , nutritional yeast has a nutty, cheesy taste. I’m telling you, it’s absolutely delicious. One of my favorite ways to enjoy it is sprinkled over vegan mac and cheese.

Health bonus: Nutritional yeast is an excellent source of protein, containing essential amino acids and B-complex vitamins. For all those vegetarians out there, it's an excellent (vegetarian source) of vitamin B-12. This critical nutrient helps produce red blood cells and provides protective insulation around your nerves. Vegetarians have a hard time getting enough B-12 in their diets, because it comes primarily from animal products. But one tablespoon of nutritional yeast gives you a full day’s worth of this vitamin!

Nutritional yeast also contains 9 grams of protein (that’s more than one egg’s worth!) and 4 grams of fiber. Optimal gut health requires that you have enough fiber in your system to keep your digestive track, well, on track. Fiber also regulates your blood sugar.

If that’s not enough, nutritional yeast is also a great source of folic acid. Whether you’re pregnant (or planning to be), or just trying to eat healthfully, your body needs folic acid, which prevents major birth defects and plays a critical role in cell maintenance and production. Oh, and did I mention this nutritional powerhouse is also gluten free? What’s not to love?

If you haven’t yet added nutritional yeast to your diet, try it out in your next recipe—vegan or not! If I’ve intrigued you, there are some great recipes to try in The Vegan Cheat Sheet, including Alfredo Sauce (recipe below), Eggplant “Parmesan,” and Mushroom Risotto, which all feature nutritional yeast.

¾ cup raw cashews
¾ cup water
3–4 cloves garlic, minced
4 tablespoons nutritional yeast
1 teaspoon salt
Black pepper, to taste
¼ cup to 1 cup water

1. In a blender or food processor, purée cashews and water until smooth
   
2. In a heavy dry pan, cook garlic over low heat for 3 minutes. Add cashew cream, nutritional yeast, salt, pepper, and ¼ cup water.
   
3. Heat thoroughly, adding more water if sauce is too thick. Toss with pasta of choice and serve immediately.
   

Get your stuffing on this holiday with Amy’s veganized version of our fave side dish. It’s moist, flavorful, and super-easy to make. Watch Amy in action in this quick video, then try it for yourself. Recipe below.

1 tablespoon ground flaxseed mixed with 3 tablespoons hot water
1 cup chopped onion
1 cup chopped celery
5 cups cubed whole-wheat toast or stuffing mix
3–4 cups veggie stock
Salt, pepper, and herbs to taste

1. Mix flax in warm water and set aside.
2. Sauté onions and celery in dry pan on medium heat. If ingredients begin to stick, add 1/4 cup veggie stock to deglaze pan.
3. When onions begin to brown, add bread cubes or stuffing mix.
4. Add stock 1 cup at a time until it reaches desired consistency. Stir in salt, pepper, herbs, and flaxseed mixture. Enjoy immediately or heat in oven in casserole to serve later.