Saturday, April 12, 2014

Creamy vegan cole slaw


Creamy Vegan Cole Slaw
by Ivy Hunter
You will love this recipe for super creamy vegan version of cole slaw



I’ve always enjoyed a cold cole slaw on hot days or as an easy dish to bring to a potluck. The potluck dinner approached and I realized I had a bunch of cabbage which seems to be at peak harvesting season right now. It’s a good, fresh, seasonal salad to bring, and I chose organic wherever possible. I’ve put together cole slaw before, but this was a potluck with the full play, cast, and set party. The room must have been seated for over 100 people. This potluck salad would need to accent the other dishes well and be something everyone would like. 


Using organic cabbage, and carrots I obtained at a local farmers market, and local tart lemons, I sought out an old favorite recipe. Before developing my own recipe. I found my heart’s desire online at Recipes.com and that recipe represents the flavor I would imagine would be the ideal and best cole slaw (Gardens, 2014). When compared, I come pretty close to the flavor - delicious! I wanted to get that flavor as my ultimate goal in preparing this dish. I was also going for sweet & crunchy as well, and this salad had to be kind of junk foodie vegan food as I’ve been known to make in a whole food way. I took my chances and went for it by mixing what I thought would give me the same consistency of sauce for the slaw. It turns out sweet, and very creamy. The crunch can obtained by slicing the cabbage a little thicker. I used a cheese grater for the carrots and cabbage to get a creamier texture.


I’ll tell you the trick that really worked with this recipe. The sauce must be mixed well in a separate bowl and the cole slaw is always folded into the sauce – so use a big bowl. I have a large stainless steel restaurant bowl that is about 2 feet across that I found in the thrift store and it’s perfect for tossing them together. Mix your sauce in the container you will toss the cole slaw in – so although you will not make all that much sauce, you still need a lot of room. 


So I got to the part where I’m mixing the sauce and I realized I needed my electric hand mixer. Mixing this with an electric hand mixer took only 2 or 3 minutes. I recommend having the Tofutti vegan cream cheese at room temp before mixing. Mine was refrigerated and it took a while to break up the clumps of cream cheese.





Creamy Vegan Cole Slaw by Ivy Hunter 

Serves 15 (Potluck style)

Directions

Toss together & set aside:
1 small head or ½ large head of green cabbage – shredded

½ head of red cabbage – shredded

3 large carrots – peeled & grated 


In a large bowl combine:
3 tablespoons of kombucha vinegar

1 tub Tofutti – vegan cream cheese

1 teaspoonful Veganaise – organic mayo replacement

1 tablespoon whole cracked mustard – Organic store shelf item usually in plastic squeeze bottles

2 tablespoons lemon juice or, juice from 1 tart fresh lemon – the fresh lemons I used were wonderful on this.

1 teaspoon black coarse pepper

1 teaspoon celtic sea salt

3 tablespoons organic unrefined cane sugar
½ cup coconut milk


Directions:

In your large bowl (about 2 quarts or more in size) you will mix all of the ingredients, except for the cabbage, and carrots.

Using a hand mixer blend on high for 2 minutes, using a whisk – combine to a velvet texture without lumps. Taste.

Toss the vegetables together and then fold them into your sauce mixture. 

Cover & chill for 2 hours before serving





The most popular item at this table was the watermelon.







Finally, an eBook that's got all the nutrition facts on the full recipes for these smoothies. Fully indexed and searchable on all your electronic platforms. This makes it so easy to find a recipe by ingredient or purpose, and it's so easy to account for drinking the full crafe when I'm hungry by the listed nutrition information. It's going to be easy with this book to begin making more smoothies and loosing more weight because I can keep track of my calories easy. Some of these smoothies have over 1000 calories while others have only 285 for the whole 32 ounces or so. I've never seen a book like this where it's really so simple to follow. Support independent publishing: Buy this e-book on Lulu.



Tuesday, April 8, 2014

Potassium

Potassium


Potassium

A mineral element that serves as the principal cation in intracellular fluid and important electrolyte in extracellular fluid.
- Functions of Potassium: Cell membrane homeostasis, nerve impulse conduction, and muscle contraction.
- Usual intake = 50 - 150 mgEq per day
Potassium is water soluble and is excreted by the kidneys.

Symptoms of deficiency:

Muscle weakness, dizziness, thirst, confusion, changes in EKG, and heart arrhythmia (F.A. David. Taber’s Cyclopedic Medical Dictionary).

Reasons People take Potassium:

1.  Treatment of hypokalemia
2.  Control and prevent hypertension
3.  Reduce mortality of a myocardial infarction
4.  Protect against stroke
5.  Maintain body fluid, acid-base balance
 Sources: The best is from whole unprocessed foods including avocados, bananas, and 
 Lippincott Williams & Wilkins. Herbal Medicine Handbook.  2004. NHerbal TM by Skyscape.com.

Potassium  requires  the  presence  of  other  nutrients  to function properly: 

B6 phosphorus calcium and Mg.
There is no daily recommended intake set, but daily doses
could be at 4.7g through dietary intake, and therapeutic
doses should be a minimum of 1.5 to 3g per day.
- If you are taking potassium for hypertension / high blood pressure, then you should also follow a DASH diet.
- The best supplement will combine the co-factors & the best source of this nutrient is via food.
 Bauman, Ed. Ph.D. “Micro nutrients.” Foundations of Nutrition Course

Food Sources:

-  Avocado
-  Banana
-  Potatoes
- Enriched whole grains & bran
- Dried peas & Beans
- Vegetables; Avocados
- Fresh or dried fruits
- Fruit  juices;  tomatoes, orange

POTASSIUM IS
NATURES
most
carefully  constructed
diuretic.

 

 



Thursday, March 6, 2014