Denver Restaurant Week... Goes Vegan!

February 23rd kicked off Denver Restaurant Week, a celebration of Denver's food & culinary scene. So in honor of DRW, we're going out!

This weekend we decided to try a new pizza place that gave us lots of vegan choices: Pizza Fusion on Colfax and Pearl. This place popped up back when we lived in Cap Hill, but we never made it over. After a quick internet search on what vegan options Pizza Fusion offered, I was starting to get hungry!

Pizza Fusion, a chain in Colorado, Florida, North Carolina, New Jersey, and Ohio, not only caters to vegans, but also to those who are gluten-free, vegetarian, or just looking to eat at a place that has a very long list of Eco-friendly initiatives (including delivering in hybrid cars & and using mostly organic ingredients).

 Almost all of their pizzas can be made vegan, along with some of their sandwiches and salads. But focus on the pizza, people. YUM. The crust is the perfect thin-ish thickness, and available in multi-grain. We ordered the Farmer's Market pizza with Daiya and whoa my goodness, did it hit the spot. They also have a vegan chicken product, and a couple of other non-dairy cheese options to choose from. They even have a Very Vegan pizza on the menu! Our Farmer's Market pizza was absolutely loaded with veggies and cooked perfectly. The large was perfect for 2 people with enough to take home for lunch the next day!

I was pretty impressed with this place and happy to have given it a whirl. They also have a pretty killer Happy Hour: 3-6 M-F, and all day Sunday with $3 personal pizzas, $3 organic beers and wines. They had Asher Brewing on tap when we visited.

All in all, I really recommend this place. The pizza is delicious and they're doing their part to make our world a better place!



To read more about Pizza Fusion and see if they're in your area go to: http://pizzafusion.com/

Now, it's time to go back to snuggling on the couch after a day in the snow!

A Peek Inside a Vegan's Lunch

When I talk about being vegan with friends and co-workers I am often asked the same question. So...what DO you eat? Everyone is always surprised by the variety of my lunches at work and what I make at home. So today, I wanted to give you a little peek into a typical lunch I bring to work everyday!

I tend to make extra for dinner so I'll have leftovers to throw in the lunch bag for the next day. Or I like to make some things on Sunday so I'll have options on days I'm not in the mood to cook. Last night I made a warm kale salad with sweet potato hash. Quick and easy! So I just chopped up extra sweet potatoes and opened up a can of black beans for today's lunch.

Lunch consisted of Sweet Potato Hash with jalapenos, kale, and spicy black beans.

The kale was raw, and I just threw it in the microwave with everything else so it would wilt a bit and warm up. For the spicy black beans I just add crushed red pepper, onion power, and chipotle chili powder to spice them up a bit. And my sweet potato hash is just sweet potatoes, chopped jalapenos, chili powder, and pepper with a pinch of cumin.

And of course I can't make it through a work day without my protein "shake". Each morning when I make Scott's smoothie, I throw some unsweetened almond milk into my Magic Bullet to-go cup, scoop in my personal favorite, GeniSoy protein powder, and blend it for 30 seconds. Protein in a hurry!

You can buy it online here:http://www.genisoy.com/Soy-Protein-Shake--Chocolate/p/GEN-041702&c=Genisoy@Shakes

This is my go-to at 10 am when breakfast wears off and lunch is not-ever-going-to-come-omg-i'm-gonna-die-from-starvation-feed-me-help!

I also bring a banana, berries, or grapefruit and pack granola or carrots to snack on if I get extra hungry.

And that's that! Some days it's salads, some days it's veggie sandwiches, other days it's rice & veggies, tacos, pasta, and on & on! I tend to stick close to Mexican food as I must have spicy food to survive.

Bringing your lunch to work is a great way to get in a meatless meal if you're looking to transition into a vegan or vegetarian diet. I'm also a pretty big preacher of bringing your lunch instead of eating out. Restaurant food is always going to have more sodium unless you eat salt by the spoonful at home. And I prefer to spend my money on things I'm not going to poop out the next day!$8-$13 a day for lunch? 3 times a week piles up to over $1500 a year. ON LUNCH. That's a vacation...

Now, I'm off to start the vegan chili and vegan sweet potato biscuits I'm making for tomorrow's Southern-themed potluck at work! Yum!


I'll leave you with my view on the weekends :)

Loveland Ski Area, February 2013

Scott and I on Lift 6, Loveland Ski Area

The Totally Doable Detox

It's time folks. It is time to get our acts together and properly ring in the new year by swearing off last year's bad habits and getting ourselves ready for 2013. I wanted to share with you my totally doable 2 day detox. I am not a person who can survive for a week of juices and "detox drinks" and I prefer to simplify the food I eat for a couple of days to help cleanse the body and feel better.

Here are a couple of guidelines to get started along with your grocery list and recipes!

It's pretty simple. 2 days. Lots of fruits and veggies. No starches, meats, dairy, sugar, caffeine or artificial space-food. And no juicing. One aim is to get lots of fiber the real way! I also recommend exercising each day to help sweat the toxins out. Yoga, running, walking, whatever.The recipes are here to help guide you, but as long as you stick to the basics you can adapt the salads or dinners to your taste. Just remember, no cooking with oil, butter, or fat.

I also recommend, as always, to drink at least 80 oz of water each day.

Start each morning with hot lemon water. Simply heat up a mug of water with half of a lemon. Squeeze the juice first, then add the peel and all and sip away. This is a great way to get your digestive track moving. I normally do 1 or 2 of these every day, but it's especially essential to the detox.

So here's the food plan for each day:

Day 1:
Breakfast: Blueberry & Almond breakfast Quinoa (recipe below)

Snack: 1 grapefruit

Lunch: Salad made with fresh kale, cucumbers, carrots, tomatoes, bell peppers with fresh basil. Dress with lemon juice and 1/2 teaspoon of olive oil.  Add sunflower seeds or nuts if you'd like.

Snack: 1 cup of diced watermelon

Dinner: 1 baked sweet potato and side of brussel sprouts. Nuke the baked sweet potato and season with fresh garlic, pepper, chili powder and crushed red pepper. Can also drizzle 1/2 teaspoon of olive oil on top for a good fat serving. For the brussel sprouts, wash and halve sprouts and bake at 400 for 7-9 minutes on each side. Season with fresh garlic and pepper.

Day 2:
Breakfast: Apple & Cinnamon breakfast quinoa (recipe below)

Snack: 1 grapefruit

Lunch: Salad made with fresh spinach, strawberries, shredded carrots, cucumber, and chopped honeydew. Toss with 1/2 teaspoon of olive oil and lemon juice. Can add almonds as well.

Snack: Sliced bell peppers and celery or carrots

Dinner: Fajita-style lettuce wraps: Saute chopped onion and bell pepper (you can add some water to the pan to help cook). Season with lime juice, fresh garlic and pepper. Use large lettuce leaves as wraps and top with fresh jalapeno, cilantro, and tomato.



See? Easy enough with plenty of food. I always say raw, green veggies are freebies so if you feel like your starving, grab celery, carrots, etc! And don't skip the olive oil on your salads. Many of the vitamins and nutrients in your veggies are fat-soluble!

And here's the recipe for the breakfast quinoa. It is much easier to cook both servings the night before you start to save time and dishes. You can also pre-slice your fruits and veggies for the next two days if you know you'll be busy.

Breakfast Quinoa (makes 2 cups)
2 cups of unsweetened almond milk
1 cup of quinoa, rinsed

Bring almond milk to a boil, add quinoa and return to a boil. Reduce the heat to low, cover, and simmer for about 15 minutes or until most of the milk is absorbed. Then spoon 1 cup each into tupperware.  Then, the next morning you can pop in the microwave for a minute or two, then add blueberries, raw almonds, cinnamon and a pinch of nutmeg. The second morning, add chopped apples, walnuts, and cinnamon. Easy-peasy!


And I'd also like to share the grocery list with you guys to make life a little bit easier!

Grocery List
Quinoa (1 cup)
Sunflower seeds (unsalted)
Almonds
Walnuts
Olive oil

Unsweetened almond milk

2 grapefruits
1/2 cup of blueberries
1/2 cup strawberries
1 apple
1/2 cup honeydew
1 cup watermelon
4 lemons
1 lime

1 sweet potato
1/2 lb of brussel sprouts
1 bunch of kale
1 bunch of spinach
2 bell peppers
1 onion
2 cloves of garlic
 1 cucumber
1 bag of shredded carrots
1 bunch of cilantro
1 bunch of green leaf lettuce
1 or 2 jalapenos- depending on taste
1 bunch of celery
1 or 2 tomatoes

If you decide to give this a go, let me know how it went!

Happy Monday!
-Jessalyn

7 things I can't live without

It's a snowy, comfy day here in Denver and I'm snuggled up inside with the pups enjoying a lazy day! As Christmas looms, I started thinking about my favorite things and the little things that make up my daily life. Everyone has their handful of can't-live-without product so I wanted to share my favorite 7 with you guys today. Without these, I most likely couldn't function on a daily basis. So here goes!

Bolthouse Farms 100% Carrot Juice. My life force. I love carrot juice but I don't have an awesome juicer nor do I enjoy cleaning a juicer, so I buy mine juiced for me. Bolthouse keeps it simple and vegan for an on-the-go serving of veggies! Check the juice section in the produce department at most grocery stores. Sprouts doesn't carry the large bottle in any of my local stores, but King Sooper's does!
http://www.bolthouse.com/product/100carrot

Silk's French Vanilla soy creamer. YUM. Another daily staple, and widely available. I need a little coffee with my creamer, so Silk's soy creamer lets me enjoy my coffee in the morning without worry! It's right next to the soy milk products at most grocery stores, Sprouts, and Natural Grocer's.
http://silksoymilk.com/products/silk-creamer/french-vanilla

Tofutti's Better than Cream Cheese. Creamy, spreadable "cream cheese"! This is the perfect soy substitute and we love it! Scott is a pretty big bagel & cream cheese fan so this lets us still enjoy bagels in the morning. Add some Jalapeno jelly for a nice kick in the morning! Available at Natural Grocer's.
http://www.tofutti.biz/?page_id=489

The Magic Bullet (and it's blender attachment)!! I use this almost daily for smoothies, but it's great for soooo many things. It's easy to use, not hard to clean up, and does a good job! Plus, the cups with lids are perfect for taking smoothies with you to work. The one downside- there are a lot of pieces to keep up with it. We have an entire cabinet shelf dedicated to this.You can find the one above at Target, but we ordered it online to get the blender & juicer attachment!

My Camelbak water bottle! Mine is 24 oz has the ounce markings on it so I know I'm getting enough water each day. It's also spill-proof so I can throw it in my bag without worrying! I also like the "straw" aspect of it instead of having to drink out of a hole. You can get these at Target, Sport's Authority, etc.
http://shop.camelbak.com/bottles/l/d/1012_c_200_cl_225

The Simple Truth Organic line available at King Soopers. Not all of their products are vegan, but I love their Blue Corn Tortilla Chips and spinach. They also have salsas, sweet potato chips, soy milk, and much more. Most products are comparable to their non-organic shelf buddies in price, but without the preservatives and artificial ingredients! Thank you King Soopers for this product line!
http://www.simpletruth.com/

And to save dessert for the end, Tofutti's Vanilla Cuties!! Dairy-free ice cream that is perfect and delicious? Yes, please. This little babies are only 130 calories, so an almost guilt-free dessert. They have some other flavors available, but my King Soopers only carries Vanilla and Mint Chocolate Chip. Apparently there's a Key Lime version out there somewhere, but I have yet to spot that pot of gold yet. Available at King Soopers and Natural Grocers. Cheaper at KS, about $2.50 a box. Worth every penny!!
http://www.tofutti.biz/?page_id=532

What are your can't live without products?

EFAs and Smoothie Recipes

Hi folks! Today I wanted to talk a little about Essential Fatty Acids (EFAs) and their importance in ALL diets. Most of us conjure up fat little salmons swimming upstream when they think about Omega-3s and EFAs. However, for us vegans and vegetarians, we have to try a little harder to get our EFAs in each day. I like to steer clear of supplements and instead try to get all my nutrition through food.

So what are EFAs and why are they so important?

Essential Fatty Acids are fatty acids we have to eat because our bodies don't make them on their own. If you want to learn more about what they actually are and all the science behind it, try a quick google search. I am not a doctor nor a scientist so I won't go into all of that! We get EFAs from food like salmon, tuna, flaxseed, soybeans, olive oil, walnuts, pumpkin seeds, dark, leafy veggies, and chia seeds. Most Americans get these from fish, however vegans need to be a little more creative.

EFAs have numerous health benefits and the body needs EFAs to function at its best.
EFAS:
-aid in normal brain function and some studies show they can help protect against dementia and Alzheimer's disease
-lower triglyceride levels in the blood and improve cardiovascular health
- decrease inflammation in the body including the joints
- aid in skin, hair, and nail growth
-can help those suffering from depression or ADHD


Most doctors and professionals agree that it's better to get your EFAs in from food rather than supplements. So here are two easy smoothie recipes using whole ground flaxseed meal to get a healthy dose of EFAs!

Peanut Butter & Banana smoothie
1 banana (frozen if you like)
1-2 tablespoons of peanut butter
1 tablespoon of whole ground flaxseed meal
1 cup of soy or almond milk

Add all the ingredients and blend away!

Berry & Banana Smoothie
1 banana (frozen if you like)
1/2 cup of berries (raspberries, blackberries, blueberries, or a combination)
1 tablespoon of whole ground flaxseed mill
1/2-1 cup of orange juice or almond milk depending on personal preference
2 or 3 ice cubes

Add ice and berries first, then remaining ingredients, and blend!


Some side notes:
I like Bob's Red Mill whole ground flaxseed meal. It's pretty easy to find at Sprouts or Whole Foods. Natural Grocer's is a good place to find it as well. 

I like to buy my berries in bulk when they are on sale. (Currently 10 for $10 for raspberries and blackberries at King Sooper's). Wash them, then lay them on a cookie sheet and freeze for about an hour. Then separate by the 1/2 cup and freeze in individual freezer bags for quickness in the morning.

I am in no way, shape, or form a doctor or medical professional. All the above information comes from the handy, dandy webmd. Go here for more info: http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet

Remember that walnuts and oils can be high in calories so be careful and stick to serving sizes. If you are using flax as your daily source of Omega-3s, the recommended daily allowance is about 2 tablespoons for the average adult.   

If you do choose to take supplements, algae oil or flaxseed oil are good choices for vegetarians and vegans. 2 teaspoons a day should do the trick.

Have a great day!
-Jessalyn




 

10 tips to slim down and stay healthy during the winter months

Hi folks! It's getting cold outside! Denver is finally getting some cold weather this weekend! It has been abnormally warm this year (which I'm totally okay with) but winter seems to have finally arrived. With colder months, I know it's harder to hit the pavement or get to the gym, especially when it's freaking dark by 4:30pm! So I wanted to share some of the things I do to keep slim and healthy during winter. Most of these can be done year-round!

10: Sip lemon-peel tea. I do this almost daily! It's great way to sip something warm without worrying about extra calories. Simply grab half a lemon, squeeze the lemon juice in a mug, add the lemon (peel and all!), and about 8 oz of hot water. Steep for a couple of minutes, then sip away! I usually add another 8 oz after I have finished the first one. It is very lemony! But this is a great way to rid the body of extra water bloat. You can add mint for additional flavor.

9: Do small workouts. It is especially hard for me to wake up early and run outside in the dark, and even harder to get a workout in after a long day of work. So I try and do 2 or 3 small workouts a day. Look on Pinterest for short workouts, or try this:

40 Jumping Jacks

10 push-ups

50 crunches

10 burpees

30 second side-plank (each side)

20 mountain climbers

45 second wall sit

It's quick, easy to remember, and you don't have to leave the living room! Try doing this before your morning shower or while watching TV at night.

8: Prepare meals on Sunday. This is crucial for me to do before the beginning of each week. I work 10 hour days so when it's time to make dinner, I am normally not in the mood to slave away over the stove for an hour. By having things ready to go, I can skip the drive-thru or going out for dinner, and make much better (and cheaper) decisions. I try and do the grocery shopping on Saturdays or Sunday morning and plan ahead for the week. Try preparing 2 or 3 dishes to start with so you'll have healthy options at home. 

7: Brown Bag it! Bring your lunch to work!! My mind gets boggled when I see co-workers eat out for lunch everyday. First of all, how in the world can you afford that? Second, you don't always know what goes into your meal when you eat out. Eating out means eating tons more sodium and fat than you would eat at home. Sodium= water retention. Nothing worse than feeling bloated with an empty wallet, right? I'll be sharing some of my favorite lunches with you guys soon!

6: Start the day with protein ! As a vegan, it can be hard to remember how important protein is to staying slim when you normally think of protein mooing or clucking. But starting the day with a protein helps kickstart your metabolism for the day and keeps you feeling full longer. Try peanut butter on whole-wheat toast, soy meats (check the sodium levels on the package first), almond or soy milk in your smoothie, or a tofu breakfast scramble. Protein is also super important if you are working out often!

5: Weigh yourself often. Some people may disagree with this one, but I think it's healthy to know what you weigh. I try and weigh myself twice a week. Weigh in early in the morning and write it down. I feel that this helps keep me accountable and on track, especially when I am not as active during the winter. Try not to dwell on the number all day, but use it as a tool to keep yourself on track. 

4: Partner up! Grab a friend, a co-worker, or your significant other for a buddy workout. Having a workout partner not only keeps you motivated, but accountable as well. It's a heck of a lot easier to make excuses when you don't have anyone else to answer to. You can also use this person for support, ideas, and motivation when you really need it. 

3: Forgive yourself. We all mess up. We all eat a little too much pasta, or have an extra holiday treat. IT IS OK. Just try to be better tomorrow than you were today. And never, ever skip a meal because you binged earlier. Your body needs to know it is getting food often so it won't start storing calories!  So just move on. We're aiming for progress, not perfection.

2: Get the right gear. If you are working out outside, make sure you're dressed for the cold and the wind. Wear layers, get fleece-lined tights, and a good set of running gloves. I like my Nike fleece pullover that has a little pocket perfect for a key and my chapstick. Make sure your running shoes have good tread if you're running in the snow or where it may be icy. And don't forget a hat. I know it's one of the first things you want to pull off when you start warming up, but keep it on! A lot of heat escapes from your head! Don't forget the sunscreen or SPF chapstick!

1: Drink LOTS of water. At least 80 oz. Minimum. Daily. Period. End of story!! Staying hydrated is crucial. I want to slap people that say they don't "like" water. WHAT DO YOU MEAN?? You NEED it. Flavor it with zero-calorie stuff if you need but, this should be your #1 rule. Buy a water bottle with the ounces marked on it so you know you are getting enough. So drink up!

So that's it! Not too hard, right? And remember, it takes time to form habits and make lifestyle changes so don't give up. Make goals, make a plan, and stick to it. It's much nicer to celebrate success, even small victories, than to wallow in guilt. So remember, progress, not perfection!

And stay warm out there!

-Jessalyn

Image from: http://www.lookgreat-loseweight-savemoney.com/images/lemonwater.jpg

Good Morning!

Hi there, and welcome to Vegan in the Morning. 

My name is Jessalyn, and I am fairly new to the Vegan world. My boyfriend, Scott, and I began this journey several months ago for health reasons. I have always loved cooking (and eating!) and want to share my love for good-for-you food, recipes, kitchen adventures, and fitness motivation. 

A little bit about me:

I'm a 20-something living in beautiful Denver, Co with my boyfriend and our two dogs, Beau and Marley. I recently quit my job working in higher education to begin a new path working  in the weight loss industry. I am excited to share my new adventures with you all and hope this blog can be used to help you stay on track and reach your goals.

I enjoy hiking, snowboarding, playing soccer, playing with the dogs, and running. I also enjoy cooking and baking, reading, and bad reality television. I am a native Texan, but we have lived in Denver now for 2 years and love every minute of it.

I have dabbled in vegetarianism since high school,  but going vegan was a step I wasn't sure I could actually do...I love cheese! But cheese doesn't love me, and his other dairy friends aren't that nice to me either. Lucky for me, we have Daiya and nutritional yeast to keep things semi-cheesy! Going vegan has helped me maintain my weight, kicked my tummy troubles, and my skin has improved! I have also been introduced to a new world full of new flavors, recipes, and foods I never would have tried.

A little bit about this blog:

I chose to start this blog to share recipes and ideas, fitness tips and motivation, and our adventures of a healthier life. In just a few short months I have flipped through tons of vegan cookbooks looking for hearty and savory breakfasts, but it seems they are lacking! I cannot start my day off with just a smoothie or something sweet, I used to be a all-American breakfast kind of girl, and need something hot and yummy in the morning to start the day off right! So you can bet that I will be sharing with you some new breakfast ideas to satisfy that need for savory early in the morning. I am also just like my mom, a very early riser, and do my best thinking (and eating) in the morning!

Thank you for reading and come back soon!