Couscous Concoction

I have recently discovered and fell in love with couscous, especially Israeli couscous. This pasta-like wheat product is as delicious as it is fun to say! Here is a quick, easy, filling, and hearty dinner idea. 

Ingredients:

• 1 box Israeli couscous          ($1.99)
• 2 yellow squash                     ($1.52)
• 2 zucchini squash                  ($1.52)
• 1 large can of black beans    ($1.75)
• 1 tsp. garlic powder

Israeli Couscous with black beans, squash, and zucchini 

Preparation:

For the proportions on cooking the couscous, refer to the box. Brown the couscous in (vegan) butter for 5 minutes. Add the water and a dash of salt and bring to a boil. When rolling, turn the heat to medium low and cover for 10 minutes. While the couscous is cooking, heat the contents of of the can of black beans on medium low. Slice the squash and zucchini lengthwise to get thin circles. Sauté in oil or (vegan) butter until tender. When the squash and zucchini are done, drain the beans and sprinkle the garlic powder on top. Serves 4.  

What a colorful couscous concoction! 

Did you know?

WARNING! The following contains mildly graphic content. It is so important to me that I am including this in my recipe blog, but I do not wish to disturb anyone with blood and guts. The images have light blood and that is all. RESUME.

Growing up, the typical quick-and-easy go-to dinner dish was chicken of some sort with [insert frozen or canned vegetable here]. Fast food was another option that was inexpensive, quick, and effort free! I used to love eating chicken nuggets with ketchup, mustard, honey, and even hot sauce! My brother and I had a plan to go to every fast food "restaurant" and order 50 chicken nuggets and devour them ALL! This means 25 little nuggets of chicken "flesh" decomposing in our stomachs. When I think about how much meat I used to eat I cringe. If I had only known the harm I was doing to my body and to the poor animals, I would never have picked up my first "nugget". 

Speaking of nuggets, current standards on chicken nuggets are horrifying. This article from VegNews suggests that there is only 50% actual meat in chicken nuggets, leaving the other 50% for fat, connective tissue, bone shards, and blood vessels. These "nuggets" are consumed daily by young children and adults alike. 

This is just the finished product. The source of these "nuggets" is even worse. Most people like to think the chickens are free to graze about and wander as they please; they eat the best corn meal and have free, unlimited access to the chicken gym, bird pool, and entertainment room. 

"How big is the area where the chickens are able to roam free?"

As referenced in Portlandia, people want their chickens to have led happy, friend-filled, organic lives in a utopian farm setting; with a diet of local hazelnuts, the chickens seem to be enjoying life until it is time to be slaughtered. This is far from the truth. From birth to death, none of the humans in charge of the chickens care about its health or well-being; they even turn a blind eye to unsanitary conditions. If transport is needed, chickens face long, cramped hours on a truck exposed to extreme weather conditions. 

Some cages have 3 chickens, some have 13.

When the chickens get to the farm, if it can even be considered a farm, they are placed in even smaller cages, with chickens literally standing on top of other chickens; they defecate and urinate on each other. 

Factory farming of chickens

If a chicken gets scared it will claw and peck its cage mates, sometimes even to death. This chicken may be left in the cage for days upon weeks. Little attention is given to the horrid conditions; the chickens are just thought of as $$$$$$.

Sometimes, dead chickens are STILL used and processed as "meat"
The workers just throw the dead carcass into the grinder

The slaughtering process is very cruel. Every factory farm performs the murder differently, but common kill methods include submersion in boiling water, decapitation while hanging upside down, and a quick piston shot through the brain. Blood and guts are literally splattered everywhere in these farms and I reiterate that no care is paid to sanitation. 

Assembly line in a factory farm for chickens
Is this what you think of when you eat McDonald's Chicken McNuggets?
Remember that nuggets are only required to be 50% chicken meat

After educating myself with numerous documentaries like Vegucated, Forks over Knives, Food Inc., and Fat, Sick, and Nearly Dead, I realized that I must push for change; my body is degrading and chickens are being mistreated and contaminated in the "food" we consume. 

If you are interested in any of the topics discussed here or anything relating to veganism, recipes, health, or life in general, feel free to comment and I will gladly have a nice conversation with you! Thank you for reading.

*photo credits* - Chicken Farm Nugget Truck Factory Farm Chickens Dead Chicken Chickens on a Wire 

Be sure to like my Facebook Page: Impoverished Vegan 

Twitter: @ImpoverishedVeg 

Google +Impoverished Vegan 

Spiced Pomegranate-Apple Cider

As fall approaches, temperatures drop, leaves fall, and days shorten. Warm up with this tasty apple cider recipe! 

Ingredients:

• 4 Granny Smith apples        ($3.16)
• 4 pomegranates                  ($2.76)
• 2 tsp. brown sugar
• a dash of cinnamon              

Preparation:

You can use store bought pomegranate juice and apple juice, but making the juice yourself adds to the feeling of fall. Juicing pomegranates is very time consuming, but delicious enough to warrant the effort. Here is a quick explanation on how to juice a pomegranate. Slice a circle around the top of the pomegranate and remove the top pulp. WARNING: Pomegranate juice STAINS! Wear an apron and be careful and gentle while deseeding.

Slice halfway through the pomegranate along the white pulp lines and peel in half with your hands.

Gently separate the seeds from the pulp and place them in a large bowl. Keep breaking small sections apart.

When all of the seeds are extracted, fill the bowl with water. The excess pulp will float on the top along with any seeds attached to the pulp. The rest of the seeds will sink to the bottom. This makes it easier to sift through the seeds and completely remove all of the pulp. 

Strain the seeds. Place them into a blender and pulse a couple of times, just enough to jostle the seeds, releasing the juice. Blending the seeds too much will result in shards of hard, inner seed in your juice. 

Place a mesh strainer over a large bowl and strain the juice from the inner seeds. Push around the pulp and seeds to force the juice into the bowl. Squeeze small clusters of inner seeds to extract the most possible juice.

This lengthy process yields a small amount of juice, so it is best to juice pomegranates in bulk. Set the bowl of pomegranate juice aside.

Core and slice the apples into strips. Juice the apple slices in a blender or juicer. 

Combine the juices in a small saucepan and set it on medium low heat. Stir in the brown sugar and a dash of cinnamon when the juice starts to steam. After the sugar is dissolved, the cider is ready! This delicious fall treat will add some spice to your morning routine and kickstart any gathering or party. 

Did you know?

Pomegranate season is usually from September through February. This seasonal fruit has deep roots in Jewish culture and also appears in the Bible, Quran, and numerous other ancient texts. On the second night of Rosh Hashanah, pomegranates are eaten as the "new fruit". Pomegranates supposedly have 613 seeds, each symbolizing one of the 613 mitzvoth. Mitzvoth are the commandments laid out in the Torah. By eating the seeds, Jews demonstrate their desire to fulfill all 613 mitzvoth, symbolically welcoming the new year.

The etymology lies in medieval latin. Pōmum, meaning apple, and grānātum, meaning seeded, combine to suggest a seeded apple. Greek mythology refers to the pomegranate as the "fruit of the dead," said to have come from the blood of Adonis. In the 6th century AD, Hera is portrayed in a sculpture with a scepter in one hand and a pomegranate in the other, symbolizing a "royal orb". Pomegranates are engraved on a coin in the ancient city of Side in Pamphylia. Pomegranates are one of the Seven Species of fruits and grains listed in the Hebrew Bible (Deuteronomy 8:8) as being special products of the Land of Israel. Theory suggests that the scouts brought Moses pomegranates to show the fertility of the Promised Land. In the Quran, pomegranates are said to grow plentifully in the gardens of paradise. 

In other words, if there is an afterlife, heaven, nirvana, or Summerland, at least there will be pomegranates! 

Pomegranate seeds are referred to as arils. Most of the nutrition in pomegranates is in the inner seed. These contain Vitamin C, K, and dietary fiber. Studies have shown that consuming pomegranate juice for two weeks tends to lower systolic blood pressure in people with hypertension. According to this article, pomegranates are said to protect against prostate cancer, slow cartilage loss in arthritis, and even help diabetics. It is widely believed that pomegranates are very high in antioxidants that lower free-radical levels in the body. 

Enjoy your fall with pomegranate-apple cider or try adding your favorite fruits to this cider!

Potatoes!

Potatoes may not be the healthiest of the root vegetables, but certainly can provide a satisfying snack or side dish.

Garlic Chive Smashed Potatoes

Buttery, garlicky, mashed potatoes!

Ingredients:

• 1 lb. red skin potatoes                               ($2.30)
• 1 cup vegetable broth                                ($0.70)
• 4 tbsp. Earth Balance buttery spread       ($0.30)
• 3 tbsp. chopped chives                             ($0.12)
• 1 medium clove garlic                                ($0.24)

Preparation:

Bring a large pot of water to a boil. Scrub and rinse the potatoes and chop them into small pieces. Add the potatoes to the boiling water and cook for 30 minutes covered stirring occasionally. Drain the potatoes and add them back to the pot. Peel and mince the garlic and smash it with a pestle and mortar or the blade of a large cutting knife. Chop the chives into small pieces. Add the garlic, chives, vegetable broth, and buttery spread. Mix well to distribute the ingredients evenly. Serve with salt and pepper to taste! 

Earth Balance offers an amazing butter alternative. It tastes, looks, and even MELTS like butter! I cannot praise this product enough. They even come in different varieties: Original, Olive Oil, Soy Free, Omega 3, Soy Garden, and Organic Whipped! All are vegan, 0 grams trans fat, and certified non-GMO! 

The vegetable broth in the potatoes will give them a deep, rich flavor and add some creaminess to the texture. Inexpensive, easy, and delicious, these potatoes will 'smash' any side dish at a potluck or gathering for only $3.66! 

Baked Sweet-Potato Chips

Ingredients:

• 2 large sweet potatoes            ($2.06)
• 2 tsp. thyme                             ($0.08)
• 2 tbsp. extra virgin olive oil    
• 2 tsp. garlic salt

Preparation:

Pre-heat the oven to 400°F. Scrub and rinse the sweet potatoes and cut them into thin slices. Lay them on a baking tray wrapped in aluminum foil. Drizzle some olive oil over the slices. Sprinkle the thyme and garlic salt on top. Place the chips in the oven for 10 minutes. Take them out and flip them over, adding more garlic salt and thyme. Place in the oven for an additional 10-15 minutes or until the edges become crisp and browned. You now have a delightful snack for only $2.16! 

Arrange the slices evenly to bake correctly

Crispy sweet potato chips!

Did you know?

Sweet potatoes may be the most healthy variety of potato; a one cup serving contains 4 grams dietary fiber, 2 grams protein, 377% DV Vitamin A (beta-carotene), as well as Vitamin B-6, Calcium, Magnesium, tryptophan, potassium and Vitamin C! They are also rich in complex carbs.

Sweet potatoes also have a very low glycemic index, which means they do not raise blood sugar levels. This is very important for people with Diabetes or others who monitor blood sugar. Diabetics may enjoy the sweetness of a sweet potato without worrying about needing a shot!

As with most vegetables, fruits, and roots, the skin is where most of the vitamins and minerals reside. Leaving the skin on the sweet potato will ensure the most nutrition possible. Another way to absorb the most nutrients is actually adding a small amount of oil. Beta-carotene is fat soluble so when mixed with the fat from oil, the human body absorbs is very efficiently. 

Beta-carotene also combats the free radicals within the body. This not only reduces the risk of cancer, but protects the skin from aging quickly. Expensive skin care products like retinol and retinoic acid are derived from beta-carotene; sweet potatoes are a great, inexpensive way to care for the skin! 

When the body is stressed, it requires more potassium; the high potassium content in sweet potatoes will alleviate muscle tension and soreness. 

Growing sweet potatoes is easy! Requiring only 100 days without frost or snow, these crops make a great starter for a beginner garden. There are very few diseases they are susceptible to so they require very little cultivation and pesticides. Start saving on groceries by growing your own sweet potatoes! 

Pasta Caprese

Leave it to the Italians for great food. They did it again with an amazing pairing of flavors known as Insalata Caprese. I took this classic recipe for a salad and made it into a delicious pasta dinner. 

Purple Basil with Cavatappi pasta

Ingredients:

• 1 box of whole grain pasta     ($0.99)
• 1 jar of pasta sauce                ($1.25)
• 1 bag of vegan mozzarella     ($2.56)
• 3 tbsp. minced basil leaves   ($0.30)

Preparation:

Add your favorite style pasta to boiling water until al dente. Mince the basil leaves into fine pieces and add them to a saucepan with the sauce on medium low. When the sauce starts to bubble, pour it over the pasta. Add the mozzarella on top and garnish with a basil leaf or two if desired. For only $5.01, feed 4 impoverished vegans a delightful dinner with an hint of Italy. Buon Appetito!

Melty vegan mozzarella over spaghetti and basil

This is my favorite cheese-like brand, daiya

Did you know?

Cheese. Glorious, delicious, melty, savory, incredible cheese. Humans love cheese. I am a vegan and I love cheese; however, cheese is the secret villain behind certain cancers and diseases. Cancer is just one of a plethora of reasons to slay your cheese addiction. The meat and dairy industries are very closely intertwined. In fact, they are actually the same industry. The animals-are-food industry. This industry is literally killing our planet, the people on it, and an obscene number of innocent animals that would otherwise serve a better purpose than decomposing in stomach acid. So, how bad is cheese for the human body?

Today's dairy milk is exceedingly rich in natural bovine estrogen compounds. This has resulted from the cows being milked 300 times per year, which causes the cow to produce more estrogen and thus more milk, more often. Pregnant cows are milked too, causing additional excess estrogen to end up in the milk. Leading nutritionists connect these estrogen compounds in the milk we consume to breast, prostate, and testicular cancer. There are opiate compounds in milk called casomorphins. Being an opiate, they are literally addictive. The purpose of them in dairy milk is to bind the baby calf to the mother with a special bond. How weird is it that humans are now addicted to dairy with the special bond of a mother cow? 

Dairy cows live their ENTIRE lives in the same cramped position

Over-milking and growth hormones cause utters to enlarge

Cows may be left dead for days, decomposing on the dirty floor

Cows farmed for consumption live in dairy farms. The males are sent directly to get pumped full of growth hormones and slaughtered for beef. Females are milked dry and forcefully inseminated, while their calves are taken from them to be pumped with growth hormones and milked just like their mothers. After the cows are useless for dairy, they are sent to the factory for their beef. The two industries are codependent and are taking up an increasingly vast amount of resources to feed, house, slaughter, and repeat. These resources could very well be used to end world hunger. The methane produced by cows is tearing our atmosphere apart, one hamburger at a time. There is so much more on this subject than can fit in a single blog post, but take the time to educate yourself before diving into a delicious bowl of mac and cheese. There are plenty of vegan alternatives to dairy. Check it:

Food is Power - for vegan alternatives to milk, butter, cheese, and eggs

Vegan Health - for information on negative health risks of animal products

Compassionate Cookbook - for encouragement, recipes, and information about veganism

Opiate Addiction - for more information about addiction 

Kale Chips

"Eww...kale!" you may say. Do not be fooled by this dark green, curly, spiky leaf! Kale is delicious. Even the most veggie-hating, meat munching person loves a nice big bag of salty, fatty potato chips; well, kale is the new potato! I make my kale chips by placing one cup of sliced kale leaves in a large mixing bowl. Drizzle some extra virgin olive oil over the leaves and add some garlic salt on top. Toss the leaves to spread the oil and salt evenly. Place on a baking tray in the oven at 350° for 20 minutes. 

Sliced, seasoned kale ready to be baked

Arrange the kale evenly on the baking tray

Seriously, these kale chips will fool you. They crisp very nicely and they taste amazingly fresh. I naturally love the taste of green veggies, but even for the picky eater, baked kale with salt and oil is an incredible treat. At Trader Joe's, a huge bag of Organic Tuscan Kale runs about $2.28 and will yield 4 servings kale chips. I challenge you to find a bag of potato chips that will nourish you and satisfy your snack craving for only $0.57. It is pre-sliced and very convenient for kale chips. You could also buy a head of kale and slice it yourself. 

Did you know?

Kale is marvelous. Grouped with other green vegetables like broccoli, cauliflower, collard greens, and brussels sprouts, kale is jam packed with vitamins and minerals. High in beta carotene, vitamins C and K, and calcium, kale also contains 2 grams of protein and dietary fiber per 1 cup serving. The anti-cancer properties of kale are simply mind-blowing. Indole-3-carbinol encourages DNA repair in cells and blocks the growth of cancer cells. Steaming kale actually increases the bile acid binding properties that lower cholesterol and decrease the absorption of fat. Baking kale actually alters a chemical in the green that affects the thyroid; people with hyperthyroidism can eat kale chips without a worry that their condition will be affected.

Put down the store bought, greasy, fried potato chips. Make your own delectable, healthy chip alternative with kale! 

Veggies!

To my surprise, my fabulous boyfriend made me an amazing veggie dinner! Green veggies, steamed and sautéed to perfection make up the entrée. A colorful collection of spinach and peppers comprise the perfect pre-dinner salad.

Salad ingredients:

• 1 handful baby spinach     ($0.12)
• 3 tsp. strips red pepper    ($0.19)
• 2 tsp. sliced red onion      ($0.06)
• 2 tsp. sliced tomato         ($0.14)
• 3 slices cucumber            ($0.15)
• 1 tsp. balsamic vinegar   ($0.22)

Entrée ingredients:

• 1 cup brussels sprouts   ($1.49)
• 1 cup broccoli                  ($0.24)
• 1 tsp. garlic salt

Preparation:

Layer the salad veggies in a bowl. Drizzle some balsamic vinegar over the top and enjoy. Bring a medium saucepan halfway full with water to a simmer. Add the greens and some olive oil. Cover and simmer until the veggies are tender. For softer veggies, simmer longer. Top the greens with some garlic salt and enjoy! This super-colored, super-flavored meal will only cost $2.61, but will have your whole body quiver in delicious nutrients. 

Balsamic vinegar over fresh vegetables

Seasoned, steamed green veggies!

Did you know?

Balsamic vinegar has been a tradition in Italy since the Middle Ages. In Modena and Reggio Emilia, it was originally made from cooking white Trebbiano grapes down to a concentrate and left to ferment for a minimum of 12 years. The slow-aging process takes place in wooden casks to intensify the flavors. There are three classifications on balsmaic vinegar:

• Authentic traditional artisan balsamic vinegar, the only kind that may legally be described as Aceto Balsamico Tradizionale in the EU.
• Commercial grade balsamic vinegars produced on an industrial scale.
• Condimento grade products, which are often a mix of the two above.

If a balsamic has been aged 12 years, it earns a red label. For a silver label, it must age for 18 years. The highest gold label is only earned for balsamics aging for 25 years. Common woods for the aging casks include chestnut, acacia, cherry, oak, mulberry, and ash. Traditional balsamic vinegar is thick, dark brown, rich, and referred to as mosto cotto. Balsamic vinegar can be used in marinades, sauces, reductions, dips, and salad dressings. Enough about balsamic vinegar; where can you obtain this savory sauce? 

Home to Asheville, North Carolina, the Tree and Vine is a developing olive oil and balsamic shop that is independently owned and operated. They put a location on Union Avenue in Downtown Knoxville. These two locations have a vast selection of oils and balsamics available to taste before you purchase. If you bring your used bottle, they will give you a discount for recycling. They even have a bath and body line. This amazing local shop even offers a bacon flavored olive oil for the bacon-loving Southern American. (I tried it because it is actually vegan.) Their most popular balsamic is aged 18 years Chestnut, Juniper, Hickory and Oak casks. The Italians drizzle it on fresh fruit, cheese, cured meats, and even ice cream. Indulge in the traditional Italian flavor of balsamic vinegar to spice up any salad, sauce or entrée. 

Tofu Smoothie?

You read that correctly. This post is about a tofu smoothie! At first, this idea of adding a coagulated, fermented, soy bean curd into a delicious, refreshing, sweet smoothie seems strange. Adding a layer of creamy thickness, the tofu in the smoothie will enhance the texture while also adding protein! 

Ingredients:

• 6 oz. soft/silken tofu                  ($0.99)
• 6 oz. coconut milk                     ($0.26)
• 1 handful of baby spinach         ($0.12)
• 1 whole organic banana            ($0.11)
• 5 organic strawberries              ($0.43)
• 2 tbsp. chia seeds                     ($0.32)

Colorful and tasty ingredients

Packed with protein and loaded with lots of vitamins, this tofu smoothie is quick and easy to make. Smoothies are a great addition to breakfast, but also taste great after dinner as a dessert. 

Did you know?

Chia seeds are the new thing. It seems every nutritionist or health nut is up in arms about all of the health benefits and amazing facts about this tiny little seed. They are all correct. Chia seeds are amazing. Salvia hispanica is a flowering plant in the mint family and is native to southern Mexico and Guatemala. Our word chia comes from the Nahuatl word for oily: chian. Seeds from this annual herb have been cultivated since the ancient times of Aztec civilization. The colors are muddled; some are black, others white, brown, or gray. The white seeds are more rare, only occurring once in every ten seeds. This has driven the demand for the white seeds up and they cost more than black chia seeds. Nutritionally, the seeds are the same, but our society values ridiculous rarity and aesthetics over common sense. 

Chia flowers

Ancient Aztec cultivating the chia plant

According to the USDA, nutrition facts for these power packed seeds are: one ounce (28 grams) contains 9 grams fat, 5 mg sodium, 11 grams dietary fiber, and 4 grams protein, and a long list of vitamins and minerals. Good for the heart and blood pressure, these seeds contain omega-3 long-chain fatty acids. Right about now, you are probably thinking you have heard of chia seeds before. You are correct. 

REMEMBER THESE?!?

Chia seeds from chia pets are indeed the same seeds that are now marketed as a super food. If only you had eaten those seeds back when you were growing Garfield, or Bart Simpson out of a clay pot with salvia hispanica.