The Making of a Tempeh Ruben Sandwich

There are great vegetarian sandwich's and then there is the Tempeh Ruben, a big open face sandwich that takes a bit of jaw stretching to wrap your mouth around its layers. It is perfect for an at home lunch, as it can get a bit messy and require some finger lickin. I will take you step by step with photos to help guide you through the process. So let's begin with lunch for 2:

2 slices of your favorite whole grain bread, lightly toasted.
6 slices of vegan Almond cheddar cheese
I have used the Berlin Bakery Sourdough Spelt bread for this demonstration because it is my favorite. You can lightly toast the bread and place the cheese on each slice while still warm. This helps the cheese to soften.

Next comes the tempeh. Take an 8 ounce package of tempeh and cut it in half. Remove one half and slice that through the center so you now have 2 squares of tempeh. In a small saucepan bring 1 cup of water to a boil, add a few drops of tamari soy sauce and simmer the 2 tempeh squares for about 5 minutes. When done remove and place on the almond cheese while still hot. Now you're melting.

The all important next step is the Russian dressing traditionally used when making a Ruben sandwich. However, for this recipe I prefer to mix a few teaspoons or tablespoons (your choice) with a few teaspoons of spicy salsa and use that for my sauce. Once you have whipped up these two ingredients you can spoon it over the tempeh and then add thick slices of fresh tomato.

Next comes fresh slices of ripe avocado, followed by a mound of raw, live sauerkraut, more dressing if you choose, and then top with a fresh leaf of lettuce. Serve with a knife and fork and a strong napkin. This is a hearty, delicious meal and should be enjoyed slowly and chewed thoroughly. Bon Appetit!

IMPROVING YOUR DIGESTION WITH YOGA AND MEDITATION

There is an old yogic saying that goes something like this, "The secret to a long life is a flexible spine and the digestion of a lion." Unfortunately, many of the people I see as a nutritional counselor and yoga teacher have serious digestive issues. This is often due to years of eating refined and processed food, taking antibiotics without restoring healthy microflora back to the intestines and living a high stress lifestyle. With 80 percent of the immune system located in the digestive system a compromised colon can weaken the whole body.

When the mind and body are under pressure, excess hydrochloric acid is released in the stomach and the core of the body becomes rigid with tension. Your digestive system is only reflecting what is going on in your mind, and what you are putting into your mouth. Both stress and refined, processed, sugar-laden foods create an acid condition in the digestive system. "Dis"-ease grows in an acid condition, whereas optimal health requires a more alkaline/acid balance. I compare it to how the afflictions of our thoughts can create an acid mental condition.

A strong, healthy digestive system requires physical rest, mental calm and fibrous foods. High amounts of stress can cause intestinal disorders by reducing the circulation of blood to the absorptive areas of the bowels. There are a number of things that can be done to heal the digestive system including improving the diet, taking certain herbs that heal intestinal tissue, detoxifying the filtering organs and cleansing the blood. Meditation and yoga have been shown to aid in the treatment of many digestive problems, including colitis, irritable bowel syndrome, constipation, acidity, and gastric ulcers.

While meditation helps to calm the stomach, reducing acidity and releasing tension in the large and small intestine, yoga poses help to stimulate the peristaltic action in the intestines, increasing blood flow to the area. At the same time specific poses massage all the internal organs enhancing the body's ability to better absorb nutrients and eliminate waste more effectively. This is due to twisting the body, bending forward, doing backbends, going upside down and sitting on the heels and rounding forward. Seems simple, but according to B.K.S. Iyengar in his book, The Path To Holistic Health, "Health is not a commodity to be bargained for. It has to be earned through sweat."

He goes on to say that each posture is "aimed at purifying and strengthening each organ, bone, and cell of the body." Somewhat different than taking an hour out of your day to exercise, yoga integrates the holistic aspects of mind, body, and spirit into that same hour, with the added benefit of healing your digestive system.

Do you need to focus on any particular poses to target the digestive system? Yes and no. If you are including a variety of poses in your daily practice you should be fine. Make sure to listen to what your body needs rather than trying to force more than your body is willing or able to do. In this way you can unite the body, mind and spirit in a focused moment with balance and integrity.

Getting Your Protein from Indian Dahl

What is it about Indian food that sets my taste buds into a swoon and my mouth burning with delight? Well, it could be the hot peppers, the spices and those heavenly chutneys. Then again it could just be the combination of tastes that make my mouth sing.

Take the traditional Dahl recipe for instance. With this delicious dish you can use a wide variety of lentils to create something different each day. Dahl, sometimes spelled Dal, is the perfect dish for vegetarians and vegans looking for a good protein source with a lot of flavor. And let's not forget the health benefits. Lentils are loaded with both soluble and insoluble fiber, which helps to lower cholesterol levels.

One cup of cooked lentils provides you with 17.86 grams of protein and 15.64 grams of fiber. They are a rich source for molybdenum, folate, iron, phosphorus, copper, thiamin and potassium. Plus they are fast cooking and adapt well to many different spices. Pay a visit to an Indian food market where you will be amazed at the variety of lentils, pulses, beans and split peas used to make dahl. Buy a few different types and try them out at home. The basic spice list includes: cumin, coriander, turmeric, cayenne, garlic, ginger and onion. Or you can use a good curry powder with a teaspoon or two of garam masala.

Curry powder is a combination of Indian spices and herbs that can include the spices mentioned above, as well as, fennel seed, and fenugreek. Garam masala, on the other hand, is a combination of ground spices that include cloves, cardamom, cinnamon, nutmeg, mace, star anise, coriander and cumin. It provides the sweet and hot, while the curry adds the savory and spicy. A nice combination when used properly.

I like to use the quick cooking red lentils and pair them with sweet potato, ginger, garlic and coconut milk. Or another favorite is to use mung beans to make dahl. Mung beans are beneficial to the liver and gall bladder, they act as a diuretic, and help reduce swelling in the body. There are 24 grams of protein, 132 grams of calcium and 189 grams of magnesium in 3.5 ounces of cooked mung beans. There is no need to pre-soak these beans as they cook quickly and are easy to digest.
The following two recipes use both the curry and garam masala. They can be made thick and served over rice or thinned with water or stock to make soup. Adapt heat and salt to your tastes.

Spicy Mung Beans in Coconut Milk
Serves 6-8

1 cup mung beans * 4 cups water * 1 onion * 3 cloves garlic * 2 inch piece fresh ginger * 1 hot pepper or 1 tsp. red pepper flakes * 1 teaspoon curry powder
1 teaspoon garam masala * 1 tablespoon coconut oil * 1 tablespoon ghee (clarified butter) * 1/2 teaspoon sea salt * 5.5 ounces coconut milk

1. Wash and sort through the mung beans removing any stones or other debris.
In a large saucepan or dutch oven bring the mung beans and water to a boil over medium high heat, cover, reduce and allow to simmer until beans become tender, about 15 minutes.
2. Meanwhile, chop the onion, mince the garlic and pepper, peel and mince the ginger.
3. Heat the oil and ghee in a skillet and sauté the vegetables over a medium low heat, stirring from time to time, until onions are tender, about 4 minutes.
4. Add the curry powder and garam masala, stirring well. Cook until the spices release their aroma, about 1-2 minutes.
6. Stir the onion spice mixture into the mung beans. Add a small amount of water to the skillet to “wash” out any remaining oil or spice adhering to the bottom of the pan; and add this to the mung beans.
7. Add the coconut milk and salt to taste, stirring well. Reduce heat to simmer, cover, and cook another 30 minutes or until the beans have broken apart and the flavors well combined. (At this point you could place the mung bean mixture into a heated crockpot and cook on low until ready to serve).

Note: Clarified butter known as GHEE is regular butter that has had the milk solids and water removed leaving behind a pure golden-yellow butterfat. Also known as drawn butter, it has a rich butter flavor with a long shelf life of several months and a much higher smoke point than most oils. You can buy it ready made in an Indian or natural foods market.

Red Lentil Dahl
Serves 6

1 cup red lentils, rinsed * 1 sweet potato, peeled and chopped * 1 cup vegetable stock * 1 1/2 cups water * ½ sweet onion, chopped * 2 clove garlic, minced * 2 Tbs. fresh ginger, peeled, minced * 1 Tbs. coconut oil * 1 Tbs. ghee * 1/3 cup unsweetened coconut milk * 1 tsp. curry powder * 1 tsp. garam masala (Indian curry powder) *

1. In a large saucepan combine the lentils, sweet potato, water and stock. Bring to a boil slowly, reduce heat and simmer while preparing the onions,
2. In a skillet heat the oil and ghee. Add the onion and ginger. Reduce heat to low and cook for 3 minutes stirring often.
3. Add the garlic and continue to cook another minute.
4. Add both curry powders stirring well to roast the herbs. Careful not to overcook.
5. Keep the heat low, when the aroma is released from the herbs stir the onion mixture into the lentils.
6. Add a small amount of water to the skillet and “wash” the pan then pour the remains into the lentils.
7. Salt to taste and allow tosimmer covered for another 15 minutes.
8. Serve with toasted cashews or peanuts. When not on the Cleanse top with a dollop of sheeps yogurt.

Homemade Kimchi. Great for Digestion.

My kitchen has taken on a rather distinctive odor, as one jar replaces another in my quest to create the perfect Kimchi for my cooking classes. Recently I served up a side dish of Kimchi to some willing students and we all agreed it was like taking a digestive enzyme. It’s something like Jimmy Cagney telling the audience, “my mother thanks you, my father thanks you...”, but in this case, my digestive system thanks me by working more efficiently. 



Kimchi is the Korean name for a form of cultured vegetables usually made up of cabbage, carrots, green onions, garlic and ginger. When these foods are fermented the bacteria, yeasts or molds used in the process, predigest the food, meaning they break down the carbohydrates, fats and proteins to create Probiotics, which are friendly, life giving bacteria beneficial to the gastrointestinal system. Your body needs these super Probiotics in order to function properly. 


Kimchi is high in fiber, yet low in calories, and it provides 80 percent of the daily requirement of vitamin C and carotene. Also rich in enzymes, vitamin A, thiamine (B1), riboflavin (B2), calcium and iron, and loaded with friendly bacterial cultures Lactobacilli. Plus it is very easy to make. All it requires is about 15 minutes of chopping and the next day spooning it all into a glass jar to sit on your counter for a good 5 days.



Here’s the recipe I’ve been using, but just know that I like my Kimchi spicy, so you may want to reduce or eliminate the hot peppers to suit your palate. Tasty and delicious, serve this alongside your salad and main dish to help break down those big clumps of food you forgot to chew properly because you were in too much of a hurry (again?) to sit quietly and chew each bite to liquid.



Kimchi

Yields 3 quarts


1 head Chinese or regular cabbage

1 large carrot

1 white radish, such as daikon

2 scallions, thinly sliced or 1 leek,
2 Tbs. sea salt

1/2 cup water

3” piece ginger, peeled, minced

2 clove garlic, chopped

2 to 4 hot red peppers, dried 2 inches long, split or
 1 Tbs. chili powder (optional)



1. Slice the cabbage lengthwise into quarters. Remove the tough core and
 slice into 2 inch long pieces.
2. Slice the carrot and radishes lengthwise and then into thin half moon
 pieces. Slice the green onions or cut the leek into half moons.

3. In a large bowl, toss cabbage, carrot and radishes with the scallions, and salt. Cover loosely and let stand overnight on counter.

4. The next morning drain the liquid from the vegetables into a bowl. In a blender puree the water, ginger, garlic and peppers until smooth. Add to the vegetables mixing well.

5. Pack the vegetables into a large sterilized jar or 3 quart jars. Pour reserved liquid into the jars. If more liquid is needed to cover vegetables, add more water.

6. Cover loosely with a lid and let sit at room temperature for 3 to 5 days
 to ferment. The liquid will bubble and the flavor will become sour.

7. When done refrigerate the Kim Chee for 3 to 4 days. The cabbage will become translucent and will be ready to serve.



I like to think that America is in the midst of a food revolution. All the books available on improving one's health by eating a good diet, and books about how to green the home and save the planet, articles on health and nutrition in magazines and newsletters, helps me to maintain the illusion that progress has been made and victory is within our grasp. Then the New York Times comes along and bursts my bubble with an article by Roni Caryn Rabin, showing the latest statistics for Americans eating habits. 



According to a national survey of Americans age 40-74 those eating 5 servings of fruits and vegetables per day has dropped from 42 percent to 26 percent. At the same time the obesity rate increased from 28 percent to 36 percent and the percentage of people who exercise dropped by half. The study, reported in the June issue of The American Journal of Medicine, proved disappointing to its lead author, Dr. Dana E. King, who was concerned that people are using medication to control their cholesterol, high blood pressure, diabetes and heart disease, rather than eating a high quality diet and getting regular exercise.

It is the nature of the human mind to deceive itself into believing what it wants to believe, and one of the greatest deceptions is that ultimate health can be found in a pill. Sorry to burst that bubble, but the only one benefiting from this lie is the pharmaceutical companies who indulge Americans addiction to greasy burgers, fries, sugar, and soda pop.

Author Eric Schlosser wrote in Fast Food Nation how, "In 1970 Americans spent about $6 billion on fast food; in 2000 they spent more than $110 billion dollars. Americans now spend more money on fast food than on higher education, personal computers, computer software, or new cars. They spend more on fast food than on movies, books, magazines, newspapers, videos, and recorded music combined."

Taking a pill in place of eating a whole foods diet, only creates a build up of toxins and poisonous sludge in the blood. It is not much different than how a river or ocean becomes contaminated, and when this happens there is only one thing to do. Cleanse, detoxify, go on a diet, renew, rejuvenate, recover.

Now, I'm not talking about doing a quick 7-day laxative induced, fasting binge, which is just another illusion that there's relief to be found in pill form. No, I'm talking about a gradual shift off of stress causing foods: refined wheat flour, refined sugar, pasteurized dairy products, caffeine, alcohol and artificial sweeteners, flavorings and colorings. To a diet consisting of alkaline forming foods found in organic fruits and vegetables, plus whole grains, animal and/or vegetarian protein, nuts, seeds and fresh herbs.

This way of eating allows your filtering organs time to cleanse gradually, so the liver can purify the blood in order for the cells to rejuvenate and rebuild. With enough time the entire body, including DNA can remake itself. A good cleansing, such as the Body Rejuvenation Cleanse program should last 5-6 weeks, however, in order to remake and heal the body plan for at least a full year for recovery.

A Favorite Quick Meal

Memorial day afternoon I had a guest over for a visit and as our conversation ran into dinnertime I rattled my brain to think up a quick, light, but delicious meal to prepare. Naturally I was drawn to one of my favorite quick meals, one I enjoy often whether alone or feeding guests. Food researchers have learned that people rotate ten meals over the course of a week, but the same ten meals week after week. I enjoy a much more varied rotation of meals, however this one particular dish works for me regardless of whether it is a snowy winter day or a spring evening. Just one of those things I guess, where the flavors come together in such a way that they leave a lingering memory on my tongue.

The sauce is easy and simple to make and I can vary the greens that I use and sometimes the noodles, although I prefer the Japanese noodles, either the soba or udon varieties.

1 2-ounce tin flat anchovies in olive oil
3 large cloves garlic, sliced
1/4-cup extra virgin olive oil

Now, what I’ve learned, albeit the hard way, is not, repeat not, to drop the anchovies into a hot skillet of oil. This will only produce an angry dance of boiling oil as the anchovies release any moisture they still have. I even bought an oil splatter devise to cut down on the inevitable coating of anchovy oil raining onto my stovetop and, really, anything within a foot of the skillet. Then one day, for no other reason than to try and avoid the oil splatter, and because my splatter device had gone missing, I placed the anchovies, their oil, the garlic and the olive oil in a small iron skillet and brought it up to heat slowly. Well, low and behold, not a splatter or sputter. The oil heated to a boil, the anchovies dissolved and the garlic cooked to perfection. Hallelujah!

As for the noodles, I prefer the spelt soba noodles made by Eden Foods. To cook them I bring a pot of water to a boil, add a teaspoon of sea salt, then break the noodles in half as I add them to the boiling water, stirring well to separate the noodles. I realize that this may be a sacrilege amongst connoisseurs of noodle cooking, but it gives me the length of noodle I like to eat without having to do a lot of noodle slurping through pursed lips. I also add a variety of fresh greens to the pot with the noodles. This can consist of a few handfuls of either spinach, Swiss chard, dandelion greens, kale or broccoli florets. Once everything is submerged in the water I bring it back up to almost a boil, cover the pot, turn off the heat and let it all sit tight for 8-10 minutes. Meanwhile, I get the anchovy sauce heating, so that everything is ready once I drain the pasta and place it in a big bowl.

At this point you can do one of a few things. If I am in the Transition Phase of the Cleanse then I will pour the anchovy sauce over the pasta and greens, toss well and serve. Other times I might grate some Romano sheep’s cheese over the noodles or toss in some soft goats Chevre cheese to melt and coat the noodles. Any one of the three suggestions work well and with a side of fresh, grilled asparagus and a salad of garden arugula, fennel, and toasted walnuts my meal is complete, all within a matter of 20 minutes or less.

Traveling to Morocco

This past month I traveled out of the country to Morocco. I was there to experience a retreat site for possibly bringing yoga groups for vacation. I am a seasoned traveler, but it is always an inconvenience to travel knowing that the world at large does not follow the same standard of diet that I do. Putting aside any hopes that the world had changed since I last wandered an airport or ate an airlines prepared meal, I made sure to pack an assortment of foods to ensure I had what I needed for the week to come.



At home my morning breakfast is a smoothie made with a combination of unsweetened hemp milk or water, hemp seed protein powder, flax meal, psyllium husk powder, a green powder, half a banana, frozen blueberries and stevia powder to make it taste just right. I prefer a sweet taste in the morning and this drink satisfies that craving along with my nutritional needs for the next 3-4 hours. Given that my body is conditioned to have this fiber rich, nutrient dense meal I made sure to bring along a variation of these ingredients in package or capsule form. Once at the retreat site I was able to juice ripe Moroccan oranges from the tree outside my window, and combine this with my greens, fiber and a banana. Needless to say I was soon sharing my morning smoothies with a few of the other yogis present. 

So breakfast was taken care of, but what about my other meals?



On this trip I was gratefully surprised to find that much of the Moroccan diet consists of vegetables and salads, small amounts of lamb, chicken, fish or beef, and homemade bread dipped in locally grown olive oil. As a matter of fact for breakfast I had watched the cook prepare the morning bread, much like an Indian naan flat bread, and serve it with oil cured black olives, butter, orange marmalade and Moroccan mint tea. Being a morning smoothie kind of gal, this proved a bit heavy and oily for me, but one should note that this is a typical morning meal for many cultures around the world. Bread, butter or oil, coffee, tea, milk, and sugar. Not exactly a king size meal, but one to begin the day and hold the appetite until lunch was served around 3:00 in the afternoon.



Yes, you are correct in thinking that I wished I had eaten a large helping of bread and olives to get me to the next meal. Those first few days were good for detoxifying, however, I had also brought along a few packages of sprouted raw foods crackers for snacks. Once in Morocco I was able to purchase some fresh dates and walnuts at the local market. These I snacked on until the afternoon meal was served. Just note that although you may bring along enough food for yourself, no one else will have thought to do the same and before long you will be handing out your precious cargo to the hungry hordes. Make sure to bring enough to share or accept that your supply of goodies won’t last but a few days.



The afternoon meal consisted of a mountain of steamed cous cous topped with boiled vegetables served with a herb and spice infused sauce on the side. Other times the traditional Moroccan tagine was served. This arrived at the table in a well-used shallow earthenware dish topped with a pyramid shaped dome. When lifted a cloud of steam revealed an assortment of vegetables cooked simply with water, a splash of olive oil and spices. This was very delicious served over rice or pasta along with a fresh tomato salad tossed with lemon and olive oil. Water was the beverage of choice pumped from a well dug 40 meters deep.

We ate with six people sitting at a low round table and digging into the large bowl of food with hands, forks and spoons. Eating this way, as a group, added to the enjoyment of the meal.

The afternoon siesta followed, which is traditional for many of the Mediterranean countries. Stores close, people settle down to rest and let the heat of the day pass them by. Four o’clock the sun is softer on the eyes and the heat begins to retreat for the night, making it comfortable to emerge from the cool shadows of the house and return to the fields to gather wheat, herd the sheep, continue construction or pass the time sitting on the side of the road watching the occasional car go by.

 Once night had fallen the dinner preparations began and we gathered around the low table to eat warm bowls of vegetables, fish, salad and a denser version of the mornings bread. Dessert was always a large bowl of fruit placed in the center of the table and someone would peel a fat, thick skinned orange, split it into six pieces and pass them around the table. It was just enough and nothing more was needed.