The Secret to Eating Out: Tasty Harmony

     For my birthday, my twin sister took me to lunch at Tasty Harmony in Fort Collins.  It was neat and somewhat overwhelming to go to a restaurant and have almost the entire menu available to choose from.  They have a varied selection of different foods which is what I would consider cafe style.  The selection does have a couple of vegetarian/non-vegan options as well as a lot of gluten free and raw options.

     The atmosphere is a cozy cafe.  The front room has a large bar, a couple of tall booths, and tables on the floor.  The simple, warm colors make it inviting with a hipster at home feel.  There is a back room and a side room that provides more  privacy, and the space in the back room seems to be set up where tables can be arranged around the bench for large party seating.  During the day, the cafe seemed to be more naturally lit which contributed to its organic vibe.  The video above, produced by FCPAN 97 is very informational. This video you can find on Tasty Harmony's website which also has menu and pricing, some event information, ingredient glossary, directions, hours of operation, and pictures.  The pictures are of people and sadly, not menu items.  The website doesn't seem totally up to date.

Tasty Harmony Starters Menu

     My sister and I started with the Nachos de Ynez $11.50.  I am always sheepish to order nachos because they have to be layered just right, and served right away.  This nacho plate was so big that between just my sis and I we could have eaten it as a meal.  This is certainly a healthy enough portion for 4 maybe 6, and with more people the faster it can be eaten and hopefully not get soggy.  Black beans, guacamole, pico de gallo-  all vegan by themselves.  The cashew cheese and the vegan sour cream were very nice additions, but I did have a hard time discerning the difference between the two in flavor and texture.  These nachos come without any spice, probably to accommodate those who do not like it, so if you like spice make sure you ask them to bring their chili sauce which made all the difference in the world for us.  The pico and the black beans are piled generously on top and if eaten with some thought can be enough to distribute to the bottom chips.  The guac didn't last long, but it never does, right?  In the end, the chips did get soggy, but perhaps it was because it was meant for more than two chatty girls to eat.

     By the time our lunch came out, I was already full.  I'm a gorger though, and I ordered the lunch special $7.50 which came with half a sandwich and a soup.  I chose the Reuben make with

Tasty Harmony Sandwiches Menu

tempeh (tasted like bacon to me, but not to my sister who eats it..), sour krat, and a version of thousand island dressing on a swirled rye.  I love rye, my twin does not, but she didn't notice the flavor of the rye.  Once again, this sandwich can get soggy if not eaten/served right away.  Mine did not.  The half sandwich was a good portion.  On the Reuben it was easy to discern flavors and enjoy them together.  I was hoping to have a little more texture out of it.  Perhaps toasting the bread would have made a difference.  I had my sandwich with the chili.  The chili tasted a lot like the chili sauce we had with our nachos, but with a hint of cocoa which make it smokier.  The chili could have used something more, so I packed it up and took it home.  Besides, I was already full.  The next day, I had it for lunch.  I reheated it and added a squeeze of lime and cilantro.  Whammo.  The flavors came alive and it was delicious.  I should probably put in the Tasty Harmony suggestion box to garnish with cilantro and then drizzle lime on top.  Not only would it be visually more appealing, the fresh lime and cilantro really balanced it all.

     Cool sisters are the best.  I am lucky to have two of them, and I'm even luckier to have a twin for one of them.  I've noticed that cool people really like Philly Cheese Steak sandwiches, and that

Tasty Harmony Soups Menu

is what she ordered.  On the side, she had their soup of the day, which was Tomato Basil.  She let me take a bite of her sandwich and a spoonful of her soup.  They were pretty good, but the sandwich was mostly messy.  Again, it was hard to discern textures in this sandwich.  Served on a hoagie roll with sauteed green peppers, seitan meat, and a cashew cream sauce it tasted good, but was somewhat unremarkable.  The Au Jou served with it made it saltier, but it was overpowered by the amount of soy sauce used in the broth.  The tomato basil soup was again good, but tasted like tomato soup.  I didn't detect a whole lot of basil, and it didn't really leave a lasting impression on me.

     All in all, it was a nice experience.  It was a nice, clean, simple atmosphere with pleasant and

Click here to review this restaurant, or another!

friendly service; excellent selection of vegan gluten free, and raw items; good pricing for organic items that take a labor of love; and good food, but unremarkable.  Being one of the only vegan restaurants in Northern Colorado, it was certainly nice to go to a restaurant where the items that were marked were the ones that were not vegan for a change.

     I feel like a dope.  So, because my sister treated me to this vegan restaurant she insisted that I order dessert to go.  The baker was not in house that day, so they did not have cake.  They had a variety of raw desserts, bars, and a cookie.  We had asked for one chocolate chip cookie because it would have been big enough for us to share.  The waitress brought two, but my sister and I aren't ones to argue.  Anyway, by the end of our day we were both still too full so she insisted that I take both of the cookies home.  I should have insisted that she take one because the cookie was actually VERY good.  Unfortunately, I gobbled them up (in two separate settings!!) before I thought about taking a picture (doh!).  Anyway, the cookies are about 5 inches in diameter and 1/4-1/3 inch thick.  It was soft and chewy with texture from the mini chocolate chips and the oatmeal.  It had a really nice flavor of mostly brown sugar, not very much vanilla.  It was sweet, but not overly sweet until the last bites.
 

Secret to Baking: Banana Bread, and No-Waste Baking with Martha Stewart

     I love baking.  The complication with baking is that you do have to be precise because if you aren't you could invest from 30 minutes to several hours and then find out at the end that it was a total fail.  Having grown up in a place and time where veganism was so foreign baking as a vegan seemed to some extent to be almost impossible.  There are so many really great recipes out there that depend on some sort of animal product.  Well, thankfully, now we live in a day and age where there are a lot of really great resources.  I'm excited to explore them and share the results with you.

Okay, I also have to share this video with you, because even though it's kind of funny this is something that I really love about Martha- No Wasting!!

     A common question I get from a lot of non-vegans regarding baked goods, "What about the egg?"  Back in my ignorance my response was generally, "I just don't do things that wouldn't be the same without it."  Then, the most amazing thing was introduced to me- egg replacer... no, not egg beaters, and not egg whites those are all still eggs.  Specifically Ener-g Egg Replacer.  I thought that stuff was the cat's meeeow.  It still works in some very great applications, but today, for quick breads, pancakes, waffles, and a lot of bread baked goods I use ground flax seed to replace eggs.

     I have tried purchasing already ground flax seed, flax meal, and then flax seeds and grinding it myself with a coffee grinder.  Grinding my own flax seed has been my favorite method because it seems to have the most consistent results in baked breads.  The crumb is fluffy and moist, and it maintains a very nice browning effect.  The flax does not seem to contribute any sort of "flaxy" flavor, but that could change if a recipe requires a majority of eggs.  ... Something I should test... It's on the list now.

To make one flax egg:
1 Tablespoon of flax seed 
3 Tablespoons of warm water
Finely grind flax seed then mix well with warm water until it become viscous.  Use as needed.

This is my Mom's banana bread recipe.  I found this in her recipe card file.  I really love how easy and simple this recipe is, yet so delicious.

Ming's Banana Bread
1/3 Cup Shortening
2/3 Cup Granulated Sugar
2 Flax Eggs
1 3/4 Cup Flour (I did 1 Cup Whole Wheat and 3/4 Cup White for this)
1/2 teaspoon Salt
1/4 teaspoon Baking Soda
1 Cup Mashed Banana (Mashed and then measured to 1 Cup)

Preheat oven to 350 Fahrenheit, place rack in the middle-bottom rung, Grease a loaf pan (I use the wrapper from the shortening or vegan margarine). Cream together Shortening and Sugar until well combined.  Add Flax Eggs and cream until light and fluffy.  Meanwhile, sift together Flour, Salt, and Baking Soda.  Once wet mixture is light and fluffy add 1/3 of the dry ingredients and 1/2 cup of mashed banana.  Mix to combine then add remaining dry ingredients and mashed banana.  Mix until well combined.  Pour mixture into greased loaf pan and bake for 1 hour rotating once half way through in the oven.  The loaf is ready when a toothpick inserted in the middle comes out with few crumbs and the top is the color of a dark caramel. 

Jae photo bombing the banana bread

Oh My Banana Whoopie!

     Since I have decided that the Whoopie Pie is going to make a comeback and be the next cupcake.  I also decided to work my own bakery skills in developing some interesting Whoopie Pies.  Vegan Whoopie Pies, of course.  ... I may have to start a separate blog for my latest fad.... but in any case, here is my whoopie for the evening.

Oh My Banana Whoopie

A Banana Cake Cookie with Butter Toffee Filling

Place Parchment on Cookie Sheets

Preheat oven to 400 F

Sift together in a small bowl:

2 1/3 Cups Flour

1 Tblsp Baking Powder

1/4 tsp. Salt

In your electric mixer; cream together:

1/3 Cup Vegan Butter/Margarine

3/4 Cup Dark Brown Sugar

After mixer is creamed together alternately add:

3 Ripe Bananas sliced into chunks

Flour Mixture

1/4 Cup Unsweetened Almond Milk

Using a 1 oz. scoop, scoop onto baking sheets leaving 1 inch space.  Bake for 8-10 minutes until springy in the middle.  Move to cooling rack immediately after removing from the oven.

While cookies are baking, make Vegan Butter Toffee Frosting for the filling.

With mixer, cream together:

1/3 Cup Vegetable Shortening

1/4 Cup Vegan Butter

1/3 Cup Vegan Butter Toffee Syrup (I will have to post my recipe at some point... )

1/8 tsp. Salt

Once combined, turn mixer to low and add:

2 1/2 Cups Powdered Sugar

2 tsp. Cream of Tartar

After reducing the risk of a powdered sugar "bomb" turn mixer to highest whip setting and whip for 8-10 minutes until light, fluffy and a bit stiff.

Place frosting in a zipper bag, cut a 1" diameter hole in the corner and pipe onto flat side of cooled cookie.

Place flat side of another cookie on top of frosting and try your very best not to eat one before you are done!  (It's impossible!)

The Original Whoopie

Whoopie!  It's Vegan :)

     As if that's never been said before... Happy May Day.  Today the talk on Facebook has been all of the snow we've been getting in Colorado.  Like, a lot of snow.  I think Alaska is more "springy" than Colorado right now.  Anyway, here's a gem that I've concocted on this lovely day because rather than getting myself into "summer shape" my body has decided that it's going to find more ways to get insulated!  Whoopie!

     I've also decided that Whoopie Pies are going to make a serious come-back and become the next confection craze.  My suggestions for the Food Network's next reality show (which I think they have far too many of)?  "Whoopie Wars".  

     Okay, sorry.  Without further ado.  My first Vegan "Original Whoopie"  I hope the recipe format is okay.  I prefer it this way because I hate having to scan between ingredients and instructions when I'm making stuff.

-  Preheat oven to 400F.

-  Place parchment on cookie sheets.

-  In a measuring cup mix together:

1 Cup Unsweetened Almond Milk

1 Tbsp Cider Vinegar

-  In a small bowl sift together:

2 1/3 Cup Flour

1 Tbsp Baking Powder

2/3 Cup Dutch Processed Cocoa

1/4 tsp Salt

-  In electric mixer cream together:

1/3 Cup Vegan "Butter" or Margarine

1 Cup Sugar

-  While that's creaming make Egg Replacer:

3 Tbsp Hot Water

2 Tbsp Egg Replacer Powder such as Ener-g

-  Cream "Butter" mixture with "Egg" mixture

-  Alternate adding in flour mixture and milk mixture in three additions and mix until just combined.

-  Using a cookie/ice cream scoop leveled on the side of the bowl place cookie dough on sheet with about a 1" "personal zone".

You can choose the size of the whoopie pie that you would like to have.  I prefer to use a 1 oz. scoop with a squeeze release.  They turn out whoopie pies that have about a 2" diameter.

-  Bake for 8-10 minutes.  Do not over bake.

-  Move to cooling rack immediately.

-  While undergoing the baking process you can make the filling!  Whoopie!

-  In electric mixer.  Cream together:

1/3 Cup Vegetable Shortening

1/3 Cup Vegan "Butter"

1 1/2 tsp Vanilla Extract

Pinch of Salt

-  Do the oven cookie dance.  Then, back at the electric mixer slowly add

1 Packet of your choice pudding flavor (check the ingredients to make sure it's vegan!)

2 Cups Confectioner's Sugar  (.. I'm going to have to check that tomorrow..)
4 Tbsp Unsweetened Almond Milk

-  Set your mixer to whip-like-crazy for 5-10 minutes depending on your mixer.

-  Do the cookie dance a couple more times if necessary.

-  Get out a 1 quart baggie, open, turn over the lip, and place inside of a cup with the lip-cuff over the top.

-  Spoon filling into the baggie, cut the tip off (about a 1" opening to make life easier)

-  Squeeze a generous amount onto the flat side of one cookie and then top with the flat side onto the cream.
* Makes approximately two dozen whoopie pies when using the 1 oz. scoop.

* Note, these guys like to stay cool.  They won't faint when hot, but they're better cool. 

Martin Luther King, Jr. Veganized Eats!

     Happy Martin Luther King Jr. Day!  I'm sure as people reflect back to where we were as a country and now- it is wonderful to know how much progress we have made.  We're also reminded that we still have places to go.  I am not going to tell you that this empowering voice from the South was a Vegan, but I thought I would try and do a veganized version of whatever his favorite food was. Check out Huffington Post "10 Things You Didn't Know About MLK".  It has a great slide show with little tid-bits of things that you may not have known about MLK.  Such as, his father changed his own name to Sr. and Martin Luther King, Jr.'s name in honor of the protestant that started the Lutheran church.  Growing up as a Lutheran I always wondered if there was a relation because as a Lutheran child I thought we were celebrating Martin Luther until my dad corrected me.
     On a more related note, Martin Luther King, Jr.'s favorite foods were fried chicken and pecan pie.  Well... it's hard to get any farther away from veganism than that, thankfully we have come a long way for veganism as well!  Below is a video from the "Sweetest Vegan" and a link to her Sweetest Vegan Blog.  Below that you will find a recipe for Vegan Pecan Pie from the "Hell Yeah It's Vegan!" a vegan recipe blog.

Vegan Fried Chicken

Yields: 2 Vegan Fried Chicken Breast

Ingredients:

3 1/2 cups canola oil, for frying

2 teaspoons salt free seasoning blend

1 1/2 cups all purpose flour

3 tablespoons nutritional yeast (You will likely find this in the vitamin section of a health or whole food market)

3 tablespoons yellow mustard

1/2 cup water

2 tablespoon baking powder

2 vegan chicken breast (CHECK THE LABEL!!  Not all meatless patties are vegan! She is using Gardein.  I personally don't care too much for meat substitutes so I use firm tofu that I have squeezed the water out, sliced and then marinaded.  If you want to know more about that- let me know in the comments section!)

Instructions:

-Heat canola oil over medium - high heat in a large pot or deep fryer.

-Whisk the salt free seasoning, all purpose flour, and nutritional yeast to a shallow bowl.

-Mix together mustard and water in a separate bowl. Stir 1/3 cup of the flour mixture to the mustard.

-Whisk baking powder into the remaining flour mixture.

-Dredge, dip and coat, the chicken breast into the mustard and then the flour, one at a time.

-Fry the chicken until crispy and golden brown.

Best Vegan Pecan Pie
Recipe type: Dessert Cuisine: American
Prep time:  30 mins Cook time:  55 mins Total time:  1 hour 25 mins
Serves: 8

Ingredients
1¼ c flour
½ tsp salt
6 Tbsp shortening, chilled

1.5 Tbsp vegan butter, chilled
3-5 Tbsp ice water
1.5 c pecan halves
½ Tbsp vegan butter
pinch of salt
10 saltines, crumbled
½ c water
2½ Tbsp vegan butter
1¼ c sugar
¼ c light corn syrup
2 tsp vanilla
3 Tbsp applesauce or pumpkin puree
3 Tbsp corn or tapioca starch

Instructions
Preheat oven to 425°F.
In a medium bowl, sift together flour and salt.
Using a pastry cutter, cut in shortening and butter until pea-sized.
Sprinkle with 3 Tbsp ice water and stir until dough comes together in a ball, adding more ice water as needed. (Use as little water as possible and handle the dough as little as possible, so as not to end up with a tough crust!)
Roll out dough on a lightly floured surface.
Transfer to 9″ pie plate; trim and shape edges as desired.
Prick crust with a fork and fill with pie weights; bake for 5 minutes.
Remove pie plate from oven and set aside.
Reduce oven temperature to 325°F.
In a heavy skillet on medium heat, melt butter.
Add pecan halves and salt and toss, stirring occasionally until pecans are toasted. Take care not to burn them!
Turn off heat and set aside.
In a small bowl, stir together crackers and water.
Let water absorb, then put mixture in a food processor with vegan butter, sugar, corn syrup, vanilla, applesauce or pumpkin puree, and starch.
Process until mixture is relatively smooth.
Pour mixture into saucepan over high heat and bring to a boil, stirring constantly.
When mixture boils, lower heat slightly and cook for 2 more minutes, stirring to make sure nothing burns to the bottom of the pan.
Fold in pecans.
Remove pie weights from crust, then pour filling into crust.
Bake for 50 minutes.
Cool fully, a couple of hours, before slicing and serving.

The Secret of eating out: Red Robin

Check out my bonus, "Veggieburger Praise" by Jae and Mommy Bland at the end of this post!

     So, it's not a secret any more that I am the only vegan in my circle of family and friends. So how does a vegan survive the dreaded restaurant scene in a city (Greeley, CO) that still thinks veganism is a deadly disease? It can be hard sometimes, but if you stick with bigger chain restaurants usually they do a better job with providing at least a couple of menu options that do not require a lot of alterations.
  

     Today, we went to lunch at Red Robin. They have done a really nice job of remodelling the restaurant here in Greeley, and they've overhauled the Red Robin Menu to. They also have an allergen menu that educates you on an extensive list of allergens (Egg, Dairy, Wheat, Gluten, Fish, Shellfish) so, a carrot to Red Robin for that.  The only stick- the allergen menu on-line is only for wheat and gluten allergens and the allergen "menu" wasn't really a menu more of a book of allergen disclaimers.

Vegan Options at Red Robin:

Appetizers:
Garden Fresh Hummus Plate: Exchange the focaccia bread with a toasted wheat bun or the baguette and exchange the grilled zucchini sticks (both have eggs) for more of the other veggies.

FYI: Chips and anything fried are fried with everything else, so you'll have to stay away from that (fries, chips, tortilla strips, onion rings (has egg anyway), etc.). So that's it for the appetizers.

Seasoning:
FYI: The Red Robin Seasoning at the table doesn't have any egg or dairy, but it does have autolyzed yeast. However, apparently whatever Red Robin Seasoning they use in the kitchen has egg in it according to the allergen menu, so let them know to leave it off then put it on at the table if you want it.

Shakes and Malts:
Obviously, vegans cannot have anything in this section.  Which is good because it would do me about as much good as vegan fudge.  Although... if they were to make their Irish Malt Shake... I think that was what it was called (shake with Guiness and Jameson) Vegan- I may visit them more just for that.

Bottomless Beverages: (If you're looking to maximize the nutrition of your diet I would suggest just water with a lemon, but these are the Vegan-Friendly options)

Freckled Lemonade
Very Berry Raspberry Limeade
Fresh Brewed Gold-Peak Tea (they offer syrups: Peach, Raspberry, or Pomegranate)
Soft Drinks

Entrées:
I didn't find anything in this section that a Vegan could have, and I couldn't find anything that could be "veganized".

Burgers:

Keep It Simple: Order on a whole-wheat bun, Boca patty without the RR seasoning, freckled fruit salad on the side (If you're looking to complete your protein)  This is what I ordered.  It's tried and true and really delicious.  The Freckled Fruit was very good.

The Garden Burger: Exchange the Garden Patty for a Boca Patty and the Country Dijon Mustard for Spicy or Regular Mustard and you have... a more expensive version of the Keep It Simple Burger.  So... Keep It Simple. :)

Banzai Burger: Ask for a Boca Patty, no cheese or mayo, and it is a Banzai Vegan!  (which... last I checked banzai meant "inevitable, or necessary death".  It is actually something shouted by Japanese suicide soldiers.. hmm..)

Burnin' Love:  It's been a while since I've ordered this.  Order with a Boca Patty, no cheese, aioli, or the jalapeño rings (you might be able to ask for just pickled jalapeños?  I've not tried.  I also have failed you on the bun.  I'm not sure if the Kaiser bun is Vegan.  I will find out!  Order on a whole wheat bun for health.. and to be on the safe side until I find out.

Buns:
Original
Artesian Demi Baguette
Bunless (I like my buns so I rarely do this)

Sides:
Side Salad
Steamed Broccoli (ask to hold the margarine/butter)
Freckled Fruit Salad
Southwest Black Beans (I'm pretty sure, but I need to double check)
*The side salad and the Broccoli are bottomless- That's awesome.

Chicken Sandwiches,Wraps, and Soups:
I did not find anything that could really be veganized here.

Salads:
Apple Harvest Chicken: Order with a sliced up Boca Patty instead of chicken, no Bleu Cheese, and exchange the dressing for a vinaigrette.

Simply Grilled Chicken: Order with a sliced up Boca Patty instead of chicken, no Cheddar Cheese or croutons. (You might be able to ask for a toasted wheat bun instead... I haven't tried)

House Salad: Order without cheese.

Dressings/Sauces:
Frank's Red Hot
Ketchup
Mustard
Red's Pickle Relish
Heinz 57 Sauce

Desserts:
Sadly, nothing here for a vegan.  It's probably better that they don't.  I still have fudge at home.

Okay, so I just contacted Red Robin and will hopefully have all of my information updated within the week (according to the website General questions will be responded to within 3-5 business days) on the stuff I did not find out about. :)  ... I should have suggested that they provide a vegan option for the Irish Shake.

That was a lot.  However, I do have a bonus for this post.  It just so happens that I just did a Literature lesson with my son about imagery, and it just so happens that we decided to exercise our imagery muscles on the subject "Hamburgers".

Veggieburger Praise (A Veganized version of "Hamburger Praise)
by Jae and Mommy Bland


Veggieburger on my palette;
To build such a tower- what a talent!
Delicious rainbow between golden buns,
Layers of purple, green, red, and brown so fun.
A sight to behold I must take hold!

Veggieburger on my palette;
To hold this creation- I might need a towlette.

Soft bun pebbled with seeds and crunchy firm veggies;
Creamy condiments and a juicy, spongy patty.
The closer it gets my nose starts to test!

Veggieburger on my palette;
A whiff of it makes my mouth salivate.
Salty, savory, sweet and sharp at first sniff;
Then earthy and dilly like a spring garden gift.
The smell overtaking I must start tasting!

Veggieburger on my palette;
So much to taste- like a flavor roulette.
All nutty and smoky fresh off the grill
Fresh, bright, sour and sunny from the vegetables chilled.
So good, so good I just had to have it
This delicious Veggieburger I had on my palette.

Secret of Protein

     I have been a dietary vegan for well over a decade now, and the most common question I am asked is, “How do you get your protein?”   On top of that, whenever I am accompanied by loving family and friends at any sort of food-based gathering I am usually asked to bring something “with protein, for the vegans”… of which, I am generally the only one unless I am seeing my Aunt and Uncle in Utah.  I can also guarantee that I will hear someone tell me that they think I should worry about protein.

     I am not proclaiming to be an expert on nutrition by any means, but what I have to offer is my experience.  My experience as a Vegan that is surrounded, loved by, and loves people who accept me for who I am even though they don’t understand it and personally reject the idea of a completely plant based diet.

     Give it a shot?  Why not?  That’s what I said, and I’m glad I did.  It’s not for everyone, but it is amazing the difference a positive change in food consumption can make if you’re willing to give it a shot.  Does it help to have a network of people doing it to?  Sure, but it’s not impossible to do it by yourself.  In fact, it can be more empowering if you do.  Perhaps that is why I’ve done it for so long.  So, here is the first piece of knowledge I offer to anyone who wants to understand veganism or a vegan, or maybe looking into it.

     Protein… That’s on everyone’s mind when it comes to “Diets”.  Well, protein is very simple to get even in a vegan diet.  The only difference is, that you have to be a little more cerebral about it.  Yes, that’s right.  We have to think about it.  One reason why it is so easy to be an omnivore is that omnivores and carnivores simply “steal” protein sources that have been produced by other animals.  These other animals are usually vegan.  So… where did they get their protein?  That’s a different story, but what I’m saying is that if those animals can do it then so can we!  There are two pieces to being cerebral about it.  Number one is a diagram of what a person must do to complete a protein (yes, sorry for not making it any fancier, but this is EXACTLY what it looks like in my head:

     Cerebral bit letter B: Every meal should count.  I say should, but do I sometimes eat something that doesn’t actually accomplish anything… yes.  I’ve made vegan fudge and the only thing it accomplishes is rounding me out.  If you’re looking to lose weight with this change, then I would recommend making most if not all of your meals count.  You’ll lose weight regardless, but you’ll feel better and have fewer cravings for meat, dairy, etc. if you make it count.  Always hit two corners every time you eat! (I usually do all three)

     There you have it!  That’s the secret to my success for protein.  So, next time I show up to a food-based gathering with a really sexy looking salad you can check my triangle and believe me when I tell you that it is enough.

Recipes for completing your protein:
1, Peanut butter and Jelly on Whole Grain Anything
2. Fruit Smoothie with Silken Tofu and Flax seed or almonds or cashews or peanut butter
3. Whole Grain Rice or Quinoa with beans, tomatoes, corn and some lime juice

Easiest chains to find and be vegan:
Chipolte,  Qdoba, Subway (choose wholegrain bread or wraps), most Asian Restaurants.