Inspirational Friends: Jessica from The Wellness Warrior + A Giveaway!

Happy Sunday my friends!

I can't believe it's been almost a week since we landed in Finland - time is flying past way too quickly! Next week things will get really busy; the wedding guests will start to arrive from what seems like all corners of the world (Australia, Japan, France), we will get to start decorating and propping the venue and I will have appointments for rehearsal make up and hair. Amongst all this madness, my soon-to-be husband and I have been going for long walks in the forest, breathing in the clean air and the calming smell of the trees. I just love being away from the hustle and bustle of big cities, in this remote part of the world what I call home.

Before I'll introduce you to my next inspirational friend (see previous friends here and here), I would like to announce the winners of my first-ever giveaway - Sarah's new e-book "I Quit Sugar Cookbook". I was really overwhelmed by all the great responses I got from all of you, 120 comments altogether! Needless to say, my task of  choosing just three winners was extremely hard! 

Thank you all for sharing your personal stories on why you want to quit sugar. It was truly eye-opening to see how sugar addiction is causing so many health problems, but it was also encouraging to realise that so many people acknowledge the connection between sugar consumption and health problems and want to break free. 

After reading all the comments many times, I finally chose three winners. It seemed to me that these people were all at different stages of life and had very different causes as to why they felt they needed to quit sugar. Jacqueline wants to be a good role-model for her newborn baby and acknowledges that taking care of her own health is just as important as caring for her daughter. Friendly Cook, on the other hand, is going through a menopause and has decided to heal herself by fixing her diet. I love the fact that she also acknowledges the connection between gut, mind, body and soul. That is so important! And finally, Marianne, who has a very similar approach to mine in that she want to eat a clean diet where artificial and processed foods are not masking the flavours of real food. 

Congratulations to all of you and I hope this book will motivate you on your sugar-free journey!

Giving birth to my beautiful baby girl, Sofia, almost 9 months ago, was the catalyst for me to take a good look at ME, to heal and grow stronger after delivery to be the best possible mum to her - to be energised to enjoy every single giggle, cuddle and developmental achievements, and to create a home where she is nourished with good wholesome, home-cooked, REAL food to give her the best start in life I can. Giving up sugar has been the crux of this transformation, and I thank those like Maria and Sarah for their support and inspiration through their website.

- Jacqueline

I have been chronically I'll and nutrition is key to getting back on my feet. When I went into menopause my intolerances became severe. I am making gradual changes to my diet and want to quit sugar as I come to truly appreciate the links between the gut and mind body and soul. I see this now as a journey to health rather than I'll health. Love your blog which inspires me.

- FriendlyCook

Because I'm sweet enough! I want to experience the delicate flavours and sweetness of foods as they are, with nothing added or taken away. Its then when we really appreciate the life cycle of the produce, how its grown, matured, been minimally processed etc to reach our pantries and tables :) I want to get away from cravings and reaching for something like sugar as a pick me up or energy source. 

- Marianne

Can the winners please email me at scandifoodie [at] gmail [dot] com 

and I will organise the e-books for you? Thanks!

Now, on to my next interview! Jessica Ainscough is a truly inspirational young lady who runs a website called The Wellness Warrior. After being diagnosed with cancer in 2008, she decided to turn her life around and start healing herself. Her daily blog is dedicated to wellness tips and advice, healthy recipes and green living. Please continue to read Jess' interview on her vegan diet, yoga routine and her latest e-book!

AND! I am beyond excited to announce that Jessica has kindly offered to give a copy of her new e-book, Make Peace with Your Plate ,to one lucky Scandi Foodie reader!

I will announce the winner at the end of this month, June 30th. To be in the running, all you need to do is to leave a comment below answering this question: 

What does making a peace with your plate mean to you?

I'm looking forward to hearing from you and good luck!!

What inspired you to become a vegan?

I became vegan for health reasons first up. I was diagnosed with cancer in 2008 and became vegetarian. When I was re-diagnosed with the same cancer at the end of 2009 I became vegan. Animal protein is one of the biggest tumour promoters, so I knew that in order to heal I would need to give it up. The cruel way that animals are treated when they are raised for our food is heart-breaking, and knowing what I know now I would be vegan purely for this reason.    

What do you love about being a vegan?

I feel amazing! I have so much more energy, I feel lighter, my mind is clearer, my eyes are brighter, and I feel a sense of calm within my body and mind. I also love knowing that I am being kind to our animal friends and our planet just by choosing not to eat them.

Can you tell us about the concept behind your website, The Wellness Warrior?

My website started out as a cathartic way for me to express myself as I was healing from cancer. I started it a week before going to the Gerson clinic in Mexico and beginning two years of intense Gerson Therapy (juicing, coffee enemas, and a vegan diet). Over time it has evolved into a sanctuary for natural health and wellness information and inspiration.

Your latest e-book is called “Make Peace with Your Plate. How to End Your Tortured Relationship with Food”. Can you tell us a bit about this book and why do you think so many of us struggle with finding a balance?

Sure! I wrote this book because one of the major benefits I have discovered since cleaning up my diet is that I can now eat whatever I feel like eating, and as much as I feel like eating, without guilt creeping into my mind and excess weight creeping onto my thighs. The premise is to eat a whole food, plant-based diet. I think a lot of people struggle to find peace with their diets because we are constantly bombarded by false marketing from the diet and food industry. We are told that eating low fat is good, that we need to eat meat and dairy, and that eating processed food is okay as long as it has the Heart Foundation tick of approval. Not only is this all false, but it keeps us in a cycle of deprivation, binging, and guilt because it makes it impossible for us to reach the vitality and wellbeing that we are seeking,

What role do yoga and meditation play in your life? What advice would you give to someone wanting to incorporate more of these practices into their lives? 

 

Yoga and meditation are crucial for keeping the drunken monkeys in my mind tame.  I meditate for at least 30 minutes each morning – it is the perfect way for me to set the tone for my day. I go to two yoga classes each week – one Bikram and one Vinyasa, and I also try to practice at home on my own whenever I can.  My advice for those wanting to get into meditation would be to start small with whatever you have and wherever you are. You don’t need a fancy room or cushion. Start with just a minute each day of silence, stillness and deep breathing.  Then work up to five minutes each day. When you have that sorted, go for 10. Then 15, then 20, then 30.  As for yoga, I would recommend going to a class to begin with. The energy in the room and the guidance of the teacher will make all the difference.

Besides following a vegan diet, what are some simple things one can do to promote a compassionate and cruelty-free lifestyle?

My biggest tips are to consume the least amount of chemicals as possible. Aside from refraining from eating meat, this is one of the kindest things you can do for the planet and your body. This means eating whole foods, and using natural and organic beauty and cleaning products.

What tips do you have for people wanting to make the switch to a vegan diet?

When you first make the switch, it’s important to eat plant foods that are filling. Our minds can trick us into thinking that without meat, our meal won’t be complete. Swap meat for plant proteins like legumes and quinoa, and fillings foods like whole grains and potatoes.

Who is your vegan inspiration?

Kris Carr. She is a wellness goddess.

What is your favourite vegan meal to prepare?

At the moment it’s a raw cashew cheesecake that I got from the e-book Eat Awesome by Paul Jarvis. It is the best thing I have ever eaten, and it’s totally healthy.

What are your future plans? Any upcoming projects you’d like to share with us?

At the moment I’m working on an e-program called The Wellness Warrior Lifestyle Transformation Guide. It’s a 12-step program that will guide people through their wellness transition - from wherever they are to wherever they want to be. It will cover the importance of wholefoods, mind stuff, emotional stuff, self care, movement, money stuff, and finding your purpose. I am having so much fun creating it, and can’t wait to show it off when I launch in August.

Thank you Jess!

Calcium in a vegan diet + Marinated baked tofu and wheat berry salad

Considering that us Scandinavians are known to consume the highest amount of dairy products in the world, it probably doesn't come as a surprise that I thought I could never live without dairy. Before cutting dairy out of my diet a few months ago, my standard excuse to keep consuming it had always been "it's a good source of calcium". This is, of course, true and we are taught to believe that we should drink milk and eat cheese "to build strong bones". When I was growing up, there were hardly any other sources of calcium mentioned in any food pyramids or dietary guidelines. There was no mention of any plant-based ingredients that can certainly provide a good source of calcium in both vegan and non-vegan diets.

What is the role of calcium?

Calcium, one of the most important and abundant minerals in the human body, is essential to life. Calcium works together with magnesium to support the proper functioning of nerves and muscles, and it also helps to maintain the strength and density of bones. The body's need for calcium is especially important during the growth years, but it is also necessary throughout life to keep the bones healthy. 

There are many factors that can affect the absorption of and need for calcium and it is thus difficult to determine the correct amount of calcium for everyone. Some of the factors increasing calcium absorption include: body needs (growth, pregnancy), exercise and vitamin D. In turn, high phosphorus intake (phosphorus is high in meat foods), high protein intake, lack of exercise and stress can all decrease the absorption of calcium. 

What are good plant-based sources calcium?

Many green, leafy vegetables, such as broccoli, collard greens and turnip greens are good sources of calcium. However, some vegetables, including spinach, rhubarb and chard contain oxalic acid which makes the calcium in them harder to absorb. Some beans, especially pinto, adzuki and soybeans are excellent sources of calcium. Many nuts and seeds, particularly almonds, Brazil nuts, sesame and sunflower seeds, also contain good amounts of calcium.

It is still a good idea to take a calcium supplement, especially if you think you have a higher need for it. Seeing that calcium is artificially added to all dairy products, you might as well skip the middle-man (aka. the cow or the goat) and go straight to the source yourself.

I like to include a variety of greens, beans, nuts, seeds and some tofu or other soybean products in my daily diet. This salad with marinated, baked tofu, wheat berries, carrots and snow peas is one of my favourites. I love the crunchy tofu and the crisp veggies, and can happily devour a bowl any time.

Marinated baked tofu and wheat berry salad

(serves 2)

350g block extra-firm tofu

4 tablespoons extra-virgin olive oil

1 tablespoon apple cider vinegar

1 tablespoon tamari or Bragg's all-purpose seasoning

1 pinch of chilli flakes

200g wheat berries, soaked in water for a few hours

3-4 tablespoons sesame seeds, toasted

2 small carrots, thinly chopped

1 big handful of snow peas, thinly chopped

2 green shallots, thinly sliced

1. Whisk olive oil, apple cider vinegar and tamari in a bowl. Slice the tofu into 1-2 cm thick slices and place the slices in a shallow (rimmed) dish. Pour the marinade over the slices and turn the slices to coat both sides. Leave to marinate for 1-2 hours.

2. Preheat the oven to 200C and line a baking tray with baking paper. Arrange the tofu slices on the tray (gently shaking off any extra marinade). Bake for 20-25 minutes on each side or until golden and crispy. 

3. In the meantime, drain the soaked wheat berries, place in a saucepan and cover with fresh water. Bring to boil, then let simmer for about 30 minutes or until the grains are tender. Drain and leave to cool. 

4. Combine the cooled down grains, sesame seeds, left-over marinade and chopped vegetables in a bowl. Toss to combine and arrange in serving bowls. Cut the tofu into bite-sized pieces and place on top of the grains. Serve immediately.

Source: Haas, E. M. Staying Healthy with Nutrition - The Complete Guide to Diet and Nutritional Medicine (2006).

Cabbage and chickpea salad with grilled portobello mushrooms

 "If you look for lack, that's what you'll find. If you look for abundance, that's what you'll discover."

Colleen Patrick-Goudreau

Eating out as a vegan can be challenging. Especially in a country like Australia where a culture of 'meat-eating' still lives strong. Although most restaurants offer salads and other vegetarian dishes, there generally aren't many (if any) vegan options on the menu. Personally I don't find this so much as a problem since I don't eat out very often. I do realise, however, that for some people the social aspect, or rather the difficulty of it, is one of the reasons why they think they couldn't follow a vegan diet. 

There are a few ways around this, however. Obviously it is easier if you are attending a family dinner or a picnic/barbeque with friends and you can bring your own vegan dish to the party. When eating out in restaurants, it also helps to be prepared: 1) browse the restaurant's menu online to see if they already have some vegan options on the menu, 2) give the restaurant a call and ask if the chef is able to prepare something for you off the menu. 3) if possible, look for restaurants that are likelier to have more vegetarian/vegan options - many Asian cuisines offer a vast variety of all-vegetarian dishes,  Middle Eastern restaurants often have a selection of dips and nibbles (olives, tapenade, falafel), and in most Italian restaurants you can order egg-free pasta served with a simple tomato sauce or a cheese-free pizza loaded with vegetables.

Last night, we went out for dinner with my fiancé's parents and their family friend. I had booked a restaurant (there aren't many in my area to choose from) and called in advance to ask whether they had any vegan options on the menu or whether they were able to make something for me off the menu. The restaurant staff was extremely helpful and friendly and said the chef will be able to accommodate my request. To be honest, I wasn't expecting more than a bowl of lettuce and that's pretty much what I ended up having. Rather than complaining about my creative-less dish, I remained positive and friendly and I hope my attitude helped others to understand what it means to be vegan. Plus who knows, if there will be enough vegan requests, maybe the restaurant will actually add a vegan dish on the menu permanently.

In last night's case, I was also prepared by eating something at home before dinner. I had made this cabbage and chickpea salad with grilled portobello mushrooms that will most definitely be my stand-by salad from now on. I adore portobello mushrooms - they are so incredibly juicy and 'meaty' and perfect for marinating and grilling. I love the crunchy cabbage and toasted walnuts with the softness of chickpeas and mushrooms with a tangy dressing of olive oil, apple cider vinegar and mustard. It was perfect!

Cabbage and chickpea salad with grilled portobello mushrooms

(serves 2-4)

3-4 portobello mushrooms

pinch of chilli flakes

1 garlic clove

1-2 tablespoons extra-virgin olive oil

1/4 small red cabbage

1/4 small green cabbage

2 green shallots

200g cooked chickpeas

100g walnuts

3-4 tablespoons extra-virgin olive oil

1 tablespoon apple cider vinegar

1 teaspoon mustard powder

1. Preheat the oven to 180C and line a baking tray with baking paper. Clean the mushrooms and remove the stalks. Combine one or two tablespoons of olive oil with one grated clove of garlic and a pinch of chilli flakes. Brush the mushrooms with the oil and bake for 10-15 minutes or until just tender.

2. Finely slice the cabbages and shallots and place in a large mixing bowl. Lightly toast the walnuts in a dry pan and add into the salad. Also add in the chickpeas and toss to mix. Whisk the dressing ingredients together and toss into the salad.

3. Cut the mushrooms in thick slices and arrange on top of the salad. Serve immediately.

More tips on eating out as a vegan can be found in Colleen Patrick-Goudreau's new book 

"The 30-Day Vegan Challenge"

Snap pea, quinoa and hemp salad

I often pick up seasonal produce from the markets without knowing exactly what I might use it for. To me, fresh ingredients are all the inspiration I need to get thinking about recipes and start cooking!

This past weekend, I picked up a big bag of gorgeously green snap peas from the market, along with a ton of other fresh vegetables, of course. I really wanted to embrace the beautiful flavour of these peas and to do that, the best way to enjoy them was raw. 

I've combined some left-over quinoa, fresh parsley from my kitchen garden, a cooling and alkalising cucumber and some nutrient-rich hemp seeds to make this delicious lunch salad. Lightly drizzled fresh lemon juice and good olive oil is all you need to enjoy these summer flavours.

Snap pea, quinoa and hemp salad

(Serves 2)

300g snap peas

100g cooked, cool quinoa

1 small cucumber

1 handful of fresh parsley

3 tablespoons hulled hemp seeds*

1/2 lemon, juiced

extra-virgin olive oil

* In Australia, hemp seeds are available online - http://www.hempgallery.com.au/

1. Shell the snap peas. Combine the peas with quinoa, chopped cucumber and finely chopped parsley.

2. Lightly toast the hemp seeds on a dry frying pan. Toss them in with the rest of the ingredients. 

3. Drizzle lemon juice and olive oil over the salad. Toss to mix.

The Protein Myth in Vegan Diet + Lentil patties

"Where do you get your protein from?", is one of the most common questions I get when I tell someone I've gone vegan. Beans, peas, greens, nuts, seeds, lentils - plants! There is certainly no lack of protein in a plant-based diet, yet the protein myth persists. The rise of the high-protein diets (paleo, being the latest), has probably contributed to this myth and vegan diet is considered merely wishy washy in comparison. This presumption of vegan diet lacking protein (or anything else, for that matter) could not be further from the truth.

Take these lentil patties, for example. They contain 150 grams quinoa, which has 13.8g protein per 100g, and 200 grams lentils, which have 24g protein per 100g. Both quinoa and lentils are thus a great source of protein for vegans and non-vegans! My non-vegan fiancé loves these patties and served with a fresh salad and/or some grainy bread, they certainly make a satisfying meal.

If you are interested in reading more about protein in a plant-based (and non-plant-based) diet, I recommend you to read "The China Study", by Dr. T. Colin Campbell and Thomas M. Campbell II. Colleen Patric-Goudreau also has an informative podcast titled "The Protein Myth and Vegetarianism",which I highly recommend you to listen.

Lentil patties

200g red lentils

1 carrot, chopped into tiny cubes

1 celery stick, chopped into tiny cubes

1/2 brown onion, finely chopped

2 small garlic cloves, finely chopped

1 teaspoon ground coriander

1 teaspoon ground cumin

pinch of good quality salt

freshly ground black pepper

1 litre water

1 heaped tablespoon unhulled tahini

150g rolled quinoa

virgin coconut oil

1. Combine the lentils, carrot, celery, onion, garlic and spices in a saucepan. Add water and bring to boil. Let simmer for 30 minutes or until the lentils are fully tender and the mixture has cooked down.

2. Add tahini and rolled quinoa into the mixture and let simmer for a further 5 or so minutes. You should now have a very thick, sticky mixture. 

3. Let the mixture to cool down. Line a baking tray with baking paper. Oil your hands with some virgin coconut oil and shape the lentil mixture into small patties. Place the patties on to the baking tray and refrigerate for 20-30 minutes.

4. Preheat the oven to 170C.

5. Bake the patties for 25-35 minutes or until they feel firm to touch. Make sure to turn them around half way through cooking. Serve with a salad and/or with some bread.

____


Update: Thank you for all your feedback! Since many of you have asked about calcium, I'll be doing a post on the calcium myth in a vegan diet next!