Tuesday I shared How to Reduce Processed Foods with Chef AJ.

Today, we’re going to tell you how to qualify for a copy of the book, UNPROCESSED, by Chef AJ – an insightful quick read loaded with valuable tips, resources, and a heaping spoonful of heart-warming inspiration.

Here’s what you can expect in the first 5 chapters:

• the difference between processed and unprocessed foods described in practical terms
• life accomplishments that make her a credible source
• a challenge for readers to evaluate their motives while debunking myths
• why unprocessed food is key
• specific guidelines for her 30-Day UNPROCESSED Challenge

I am very grateful for my signed copy. Here’s how you can get yours:

1) Visit EatUnprocessed.com and sign up for Chef AJ’s mailing list

2) Then return to this page and answer the following question in the comments below:

How can you incorporate more fresh fruits and vegetables in your life and eat less processed food?

3) If you haven’t already, I invite you to hop on my mailing list too!

Do these 3 things and you’ll earn a chance to win a copy of Chef AJ’s wonderful resource UNPROCESSED. The winner will be announced here and on facebook next week.  Good luck!!

PS, If you want to learn about more resources such as this, hop on the mailing list:

The book, UNPROCESSED, by Chef AJ is an insightful quick read loaded with valuable tips, resources, and a heaping spoonful of heart-warming inspiration. I am very grateful for my signed copy.

Here’s what you can expect in the first 5 chapters from Chef AJ:

1) the difference between processed and unprocessed foods described in practical terms

2) life accomplishments that make her a credible source

3) a challenge for readers to evaluate their motives while debunking myths

4) why unprocessed food is key

5) specific guidelines for her 30-Day UNPROCESSED Challenge

I’m thankful to have UNPROCESSED as a resource to share with clients, and I’m humbled to introduce you to a woman who has overcome unbearable feats, reclaimed her health, mastered her mojo and now motivates many of us to do the same.

Elisa: I appreciate you sharing your story in this book. It was both enlightening and heartbreaking to understand your battle with multiple addictions (sugar, food, exercise, nicotine), anorexia and bulemia, obesity, asthma, temporary paralysis, a life threatening lung and liver infection, loss of loved ones and many more trials and tribulations. How have these experiences led you to where you are today?

Chef AJ:  Well, you know that old saying “whatever doesn’t kill you makes you stronger”?  It’s true.  I wrote the book, in part, because so many people told me because they couldn’t possibly eat healthy, because they had t0o much stress, or their life was too hard.  But that is just an excuse.  If you are stressed it’s even more important for you to eat a healthful diet.

Elisa: I couldn’t agree with you more! I’ve worked with a number of self proclaimed “food addicts” and believe we all have the ability to be addicted to certain foods, especially with what you dub “The Evil Trinity” (sugar, oil, salt). Yet it’s almost taboo as a Chef to prepare food without these ingredients. How have you overcome this requirement while creating pleasingly palatable combinations in the kitchen?

Chef AJ: Well, I certainly didn’t learn it in culinary school.  People love sugar, fat and salt.  I find ways to give them the flavors they love using whole foods.  Nuts, seeds and avocados instead of oil, fruit and whole dates instead of sugar and greens, low sodium miso or low sodium tamari instead of salt.

Elisa: I love it! What is your number one suggestion for food preparation to those folks battling a food addiction?

Chef AJ:  Abstain!  The only thing that works for an addict of any kind is abstinence.  Moderation does not work for an addict.  The best place I know to go if you struggle with a food addiction is True North in Santa Rosa.  The authors of one of the best books on addiction, “The Pleasure Trap”, run the program.  By either water or juice fasting, or eating their SOS free food it’s like you push the reset button in your brain and palate.  I have the privilege of working their every December.

Elisa: That’s excellent advice. What is your response to folks who say they don’t have time to prepare meals from scratch?

Chef AJ:  I tell them then you better have time to undergo expensive medical procedures because if you keep eating crap, eventually you will succumb to them.  Time is the only commodity that we all have the exact same amount of.  If you are reading this blog, then you have a computer and are probably on Facebook too.  We all make time for the things we truly value,  if healthy eating was a priority you would make time.  It does not have to be complicated. Anyone can make a green smoothie or oatmeal for breakfast and a salad for lunch. You can get a Cuisinart electric pressure cooker at Costco for $69 and make delicious meals in 10 minutes!

Elisa: Amen! It’s obvious, when reading your book, that you have a quick wit and a great sense of humor. It’s also pretty cool that you were on the Johnny Carson show. How has your comedic side enabled you to deal with the adversity you’ve faced in life?

Chef AJ:  I used to perform stand up comedy.  You can find one of my clips on You Tube.  One of my stand up teachers used to say that comedy is nothing but tragedy plus time.  I think a sense of humor is probably the most important thing you can have in dark times.  When times are tough I think of Roberto Begnini in “Life Is Beautiful.”

Elisa: Haahaa! I think that’s the first vegan comedy I’ve every seen!! In addition to your sense of humor, I appreciated reading that you found peace in yoga, meditation, God and the book “You Can Heal Your Life by Louis Haye” – I definitely plan on reading that myself. How much do you suspect the spiritual and mental aspects contribute to healing in addition to whole plant foods?

Chef AJ:  Well, I can’t give you a percentage but I have often heard said “it’s not what you’re eating, but what’s eating you.”  You can eat a perfect diet but if your angry and miserable all the time you may not get a complete healing of body, mind and spirit.  The wrong food has the ability to create disease in your body.  The right odds have the power to reverse it.  Negative thoughts are like junk food.  Over time they too can create disease.

Elisa: Well said! AJ, I also love how you describe the difference between processed and unprocessed foods. Will you briefly describe your “rule of thumb” for readers?

Chef AJ:  if you cannot easily make it in your own kitchen don’t eat it!  If you can’t make olive oil, agave nectar, Gardein or Daiya cheese in your kitchen, don’t eat it!  If it didn’t grow out of the ground, don’t set it!  If it’s made IN a plant, and not FROM a plant, don’t eat it!

Elisa: I noticed you use date paste quite a bit, which is a spectacular strategy. Would you mind sharing why you do this in place of date sugar and how you do it?

Chef AJ: Date paste is simply whole dates that have been soaked in a liquid (water, nondairy milk, juice) and then processed in a food processor fitted with the “S” blade.  I can make it easily myself.  To make date sugar you need a dehydrator.  Commercial date sugar often has flour in it so it’s not gluten free.  I see my rich date nut desserts as “methadone” for people to get off of sugar/flour/oil dessert.

Elisa: Those are really useful tips. I read that you suggest using balsamic vinegar to roast vegetables rather than using oil. What a great idea! Like myself, Sulfites trigger migraines and/or asthma attacks for you. I have yet to find a Sulfite-free vinegar, what kind do you use and recommend?

Chef AJ: that’s true, they all contain naturally ocurring sulfites.  I think it’s healthier to steam or blanch veggies, but I love roasted Brussels Sprouts.  I cut them in half and roast them with nothing on them on a Silpat or piece of parchment paper.  They taste amazing!

Elisa: What other projects and publications can we look forward to from you in the future?

Chef AJ: I am coming out with a new book based on the program I run called, ” The 30 Day UNPROCESSED Challenge.”  I am also writing a date sweetened dessert cookbook.  I will be speaking at Vegetarian Summerfest and at Get Healthy Appalachia with Dr. Caldwell Esselstyn and Dr. Michael Roisen.  I also produce an annual event in Los Angeles in November called Healthy Taste of LA.  This year’s speaker is Dr. Esselstyn.  You can get tickets at www.healthyTasteofLA.com.

There you have it, through her tasty talents without the palatability of oil, salt and sugar – Chef AJ is a culinary wizard rockin’ life!

Stay tuned for giveaway details featuring Chef AJ’s fabulously useful book, UNPROCESSED…

Now we’d like to hear from you. What do you do in order to reduce your consumption of processed foods? Let us know in the comments below.

PS, If you liked this article and want to hear more from me, please do hop on the mailing list…

Today May 10th is World Lupus Day, designated to raise awareness about an often misunderstood disease.

As someone with an autoimmune illness, or any disease for that matter, you’ve probably had a lot of tough calls to make in managing your health with few solutions available.

Some treatment options may address the root cause, while most temporarily mask the symptoms. You may have explored both ends of the spectrum, or maybe you haven’t.

Many of us have wondered at one time or another, is it okay to try anything other than the medications prescribed by my doctor? After all he’s the doc, and this a pretty significant disease your dealing with.

But some of you are seeking more sustainable outcomes. Some of you know that there’s GOT to be a better way to live a quality life…

Photo credit: 101 Cookbooks

The vibrant green spears of asparagus have been considered a delicacy since ancient times. This prized vegetable arrives with the birth of spring, when its shoots break through the soil!

Rich in pantothenic acid, calcium, magnesium, zinc and selenium, and a very good source of dietary fiber, protein, vitamin A, vitamin C, vitamin E (Alpha Tocopherol), vitamin K, thiamin, riboflavin, niacin, vitamin B6, folate, iron, phosphorus, potassium, copper and manganese…

This green veg is sure to put some spring back into your step!

Springtime Asparagus Stir-Fry Recipe

We’ve all heard about the benefits of probiotics for re-establishing and maintaining gut integrity and optimal health.

What is the purpose of probiotics, who should consume them and for how long, and what about vegans?

Who and for how long?

Unless you’ve never been on a dose of antibiotics in your life, never eaten an animal product injected with steroids, hormones or antibiotics, never travel and are able to shield your body from environmental toxins via air, water and food – than you can stand to benefit from daily probiotic consumption.

Benefits of probiotics

Our bodies require a healthy dose of good bacteria in order to maintain wellness. Meanwhile probiotics perform many daily functions:

• break down and digest food
• produce vitamins
• suppress other microbes that threaten to take over, such as yeast
• replenish good bacteria destroyed by antibiotics and environmental insults
• manage diarrhea and urinary tract infections
• potentially alleviate medical conditions such as:
  • Irritable bowel syndrome
  • Diarrhea, especially when associated with antibiotic use
  • Ulcers
  • Colitis
  • Chronic yeast infections
  • Autoimmune Illnesses
• display minimal side effects, mainly gas initially as gut integrity is re-established

Lactobacillus doesn’t mean lactose

Many people associate lactobacillus (a strain of bacteria) with lactose (a milk sugar). In reality, lactobacillus is present everywhere. It exists in nature and colonizes the digestive tract, even in those who do NOT eat dairy. Lactobacillus is not just from fermented dairy, although it is used to ferment dairy to make yogurt and cheeses.

Often the lactobacillus is grown on a dairy medium, but the dairy is removed in processing. That means only the most severely allergic would need to avoid a trace amount of dairy from a physiological standpoint. For vegans and those dealing with an extreme dairy allergy (which is very rare), there are vegan versions of probiotics.

However, many “vegan” probiotics DO contain lactobacillus.

The question for 100% vegans then is this: knowing that most lactobacillus is initially grown on a dairy medium, yet ubiquitous in nature, is a product containing lactobacillus truly vegan?

ProbioActive is a great example since it is labeled as “suitable for vegans” yet contains lactobacillus. From a health standpoint, there is essentially no difference. From an ethical standpoint, it becomes a personal choice.

What’s your other option?

If you refuse to consume a supplement with lactobacillus and can not find a vegan probiotic that doesn’t contain it, then you can enjoy fermented plant foods (cultured vegetables, sauerkraut, tempeh, miso, coconut kefir, kimchi, kombucha, etc…). Keep in mind that these foods may or may not have been cultured with lactobacillus.

Fermented foods are cheaper than supplements, tastier, and usually more effective. Adding these delights to your daily intake is quite feasible and in many ways preferred, but it will require additional education, planning and incorporation of new foods. The book Cultured by Kevin Gianni is a great resource for getting started with a variety of delicious recipes, such as applekraut.

The casein protein

Unlike lactobacillus, casein is a mammalian milk protein that is non-vegan. In some cases, casein invokes a severe food allergen. A toddler who is so allergic to dairy (or specifically casein) that they react just by being near it, should obviously avoid a probiotic with casein but doesn’t necessarily have to avoid lactobacillus.

The ProbioActive (mentioned above) doesn’t contain casein, but does contain lactobacillus and would be a reasonable option when avoiding casein. For a vegan child (with or without a milk allergy), one might choose to incorporate the fermented food option instead of a probiotic capsule.

What to look for in a “vegan” probiotic

• Read “vegan” labels – make sure you can view all the ingredients prior to purchasing online
• Magnesium Stearate – look for “vegetable magnesium stearate” instead
• Casein = milk protein
• Capsules made with gelatin = horse, cow, sheep hoof remnants
• Honey, Bee Pollon, Royal Jelly, Propolis, Beeswax = bee related
• Lac Resin/Shellac = bug juice, think M&M’s coating
• Cholecalciferol = animal version of vitamin D
• Vitamin A – from fish or animal livers

Vegan Options

Vitanet offers a “vegan” probiotic supplement called Peaceful Planet Probiotics that is said to be suitable for vegans, vegetarians and anyone avoiding dairy products. Unfortunately, they do not provide an ingredient list online!

One of my favorite product lines is Renew Life since they offer unique formulas for various conditions such as yeast, antibiotics, children, etc… Although plant-based, dairy-free and gluten-free with ingredients such as “vegetable capsules” and “cellulose,” these do contain lactobacillus.

To find more vegan probiotics, visit your local health food store (where you can read the labels) or look for animal-friendly probiotics online.

Vegan (and Non-Vegan) Recommendations

Overall my recommendation for anyone is to consume probiotics from cultured and fermented foods. This is a delectable option because it provides nourishment while enjoying the probiotic benefits within real, whole foods rich in water, fiber, nutrients and phytochemicals!

The good news is that there are plenty of convenient options for getting started such as a daily dose of fermented veggies (cultured veggies, sauerkraut, kimchi, pickles) soy products (1-2 servings of soy yogurt, tempeh, natto, miso) or beverages (like Kombucha, Kevita and CocoKefir products).

In fact, learning the art of fermenting vegetables in your own kitchen may be that next challenge you’ve been seeking to take your health to the next level!

Please note, I don’t have any affiliate ties to any of the products mentioned above.

PS, If you liked this article and want to hear more from me, please do hop on the mailing list…

Photo from April's kitchen

There’s been a lot of talk about snacking in The Zen Den (a private community for Improve Your Groove clients) lately… what to eat, when to eat it, if we should or should not eat it… you know, typical conversation between people trying to watch what they eat.

I’m a crunchy snacker myself, I need things that I can chew on. Some people like the creamy consistency of banana freeze, some like the sweetness of a cookie but not me… I like savory, spicy, crunchy – in that order!

These chickpeas are so delicious, I bet you can’t just eat one! They are really easy to make too, what more could you ask for in a snack! Our toddler loves these, I pack them in her little snack cups for the park.

Roasted Moroccan Chickpeas Recipe

Some of you have wondered how I’m doing health-wise these days. (Here’s my last update from over a year ago!)

Others have been curious about the food allergy tests I had done several months back. (You can read my case study here.)

And some of you don’t know my story at all! (Get to know me here.)

Well, it’s long overdo, but I did put together a quick video to bring you up to speed on how my journey has evolved and where I’m at today…

I hope you found this update useful. I’d love to hear what you found interesting in the comments below, and also let me know how you’re doing while you’re at it.

PS: Here’s a pic of my dinner last night, topped with fermented veggies!

PPS: If you found this vlog useful, hop on the mailing list for occasional updates:

Photo from Elisa's kitchen

This dish provides a hearty whole grain and legume combo with powerful anti-inflammatory properties from the garlic, ginger and turmeric.

Use these natural seasonings to “clean house” in your spectacular cells. Enjoy a hint of sassy sweetness from the granny Smith apple with plentiful greens peeking through! Top with freshly cut lime followed by freshly plucked herbs and your tastes will savor the spring season!!

Kale Apple Curry Recipe

Jill Nussinow, RD has a tremendous amount of knowledge and experience as a long time vegan in specialties such as pressure cooking, sprouting and fermentation. Let’s see what we can learn from The Veggie Queen today:

E: As a working mother, how did you manage to juggle work and travel while preparing nourishing plant-strong meals?

J: I started pressure cooking when my son was 3 years old because he loved lentil soup. I wanted to be the “best mother in the world” and achieved that in some way, because I could make lentil soup from start to finish in less than 20 minutes.

E: What is your trick to teaching people how to create plant-based meals quickly and affordably?

J: I like to do a lot of bulk cooking in the pressure cooker and stash the finished product in the freezer to pull out when I don’t have the time or inclination to cook. I have many different types of beans, grains, soups and stews put away for later use. I always label them to be sure that I am using them in a timely manner and can tell them apart.

E: Is that how pressure-cooking became one of your specialties?

J: I started pressure cooking because I fell in love with ease and speed of using the pressure cooker. Plant-based meals became easy and fast to cook. I didn’t have to think in advance and could use my pantry often along with fresh produce. The pressure cooker is great for cooking anything that requires liquid, including beans, grains, vegetables, soups, stews, chili and other mixed dishes such as curry.

E: Speaking of specialties, I’m very interested in fermented foods. I know you have experience in this area as well – what resources can you share and why are you an advocate of fermented foods?

J: I have recipes on my website for how to make pickles and how to make sauerkraut. I also push people to eat miso often. I especially like the fermented vegetables as a source of natural probiotics. They are easy to make and add an amazing depth of flavor that is not available from most vegan foods. The ferments have a depth of  flavor often found in cheese without any dairy. The best resource is Sandor Katz of Wild Fermentation. He has a new book coming out on the art of fermentation.

E: Many people seem to be afraid of pressure cookers. What can you tell us to alleviate their concerns?

J: I have been using pressure cookers with my junior college students without any mishaps for the past 10 years. The new pressure cookers cannot “blow up” as they have many safety release valves. The “modern” pressure cooker does not have a jiggler on top and is generally quiet. They are also stainless steel rather than aluminum.

I have never had an issue with a pressure cooker that was outside of my own doing – as in turning it on and walking away or taking a shower. Setting a timer when using a pressure cooker is highly recommended but the same goes for regular cooking.

E: What is the highest quality, safest, yet most affordable pressure cooker for beginners?

J: A great starter pressure cooker is the Fagor Duo which has 2 pressure settings and comes in sizes from 4 quart to 10 quart. It’s available in a number of different stores and online. You want to get the best pressure cooker for what you will do and the size of your family. A 4-quart is small as you can only fill it halfway with beans or two-thirds full with other food. It’s best for single people or if you cook for 1 or 2. After that, you just step up in size. You can cook 1 cup of rice or other food in any size cooker but it’s just not as efficient.

E: For those of us looking to take the leap into pressure-cooking, how much time/money do you suspect we could save. For instance, if we are currently using 3-5 cans of unsalted beans each week or soaking and cooking dry beans the old fashioned way for daily consumption? How long might it take for the pressure cooker to pay for itself?

J: 1 pound of dried beans costs between 1 and 2 dollars. That will make 5 to 6 cups which is the equivalent of 3 to 4 cans of beans. If you are buying organic beans, it will cost $4 or more for those beans. You are going to save at least 50% of the price.

I had a student who figured out that her pressure cooker paid for itself in about 6 months of not buying beans. You will likely make other dishes such as soup or chili as well and the cooker will pay for itself even faster. A lot will depend upon how often you use the pressure cooker. Mine gets used almost daily.

E: Why might someone use pressure-cooking verses regular cooking? Does the heating process destroy the nutritional benefits of the produce?

J: The pressure cooker is fast and just as importantly the flavor and color of food in the pressure cooker is amazing. Imagine making kale or other greens with garlic in just 2 minutes at pressure. Vegetable stock takes only 5 minutes at pressure.

The few studies that have been done on pressure cooked food shows that more Vitamin C is preserved with pressure cooking versus other cooking methods. The pressure cooker cooks with steam and without air at around 250 degrees F instead of 212 when boiling. Because the color and shape remain intact, I have a feeling that the food has higher nutritional value.

E: Obviously you do not follow a 100% raw food diet (I don’t either) since you use pressure-cooking. Why is that?

J: I like cooked food and I don’t think that I would survive well in winter without it. I feel like I need warm and hot foods. I do eat a large amount of raw food daily but mostly as salad and fruit.

I don’t have the desire or the ability to do all the preparation that  raw food diet requires. You have to think at least a day or two in advance if you want to sprout or dehydrate. Additionally, a raw food diet is generally higher in fat from nuts, seeds, avocado, coconut and oil than what I am accustomed to eating. It doesn’t seem right for me now. But “high raw” with about 75 percent of my food eaten as raw in the summer feels just right. The rest of the year, I’ll eat cooked and raw foods, mostly in their whole form.

E: I agree! Speaking of which, The New Fast Food is an incredibly useful and comprehensive collection of information that streamlines the pressure-cooking process. What other projects do you currently have in the works?

J: My next book will either be a cookbook about using herbs and spices or a book on how to make a transition to a more plant-based way of eating. I love writing recipes but I also love writing, so the idea of a book other than a cookbook is appealing.

E: Keep up your fabulous work Jill! We’re so thankful to have you sharing your wisdom in the plant-based world.

Be sure to check out The Veggie Queen’s Double Giveaway!

PS, If you enjoyed this interview, hop on the mailing list:

Earlier in the week, I introduced you to Jill Nussinow, MS, RD (Meet The Veggie Queen (Part 1)). Well, The Veggie Queen has been kind enough to provide 2 wonderful resources to 2 lucky recipients!

I’ve had the pleasure of viewing both of these ebooks, and they are packed full of useful nutrition information (valued at $21.95):

1) The New Fast Food eCookbook: The Veggie Queen Pressure Cooks Whole Food Meals in Minutes:

This downloadable ebook in PDF format teaches you all you need to know about pressure cooking from what to look for when buying one, how they work, how to successfully cook in one and most importantly more than 100 recipes, each of which can be prepared in less than 30 minutes.

Jill packs her more than 15 years of pressure cooking knowledge and teaching into timing charts and recipes for grains, beans, vegetables, soups, stew, chili and other mixed dishes, as well as desserts.

222 pages that you can be printed out as needed. Learn how to save time, money, personal and planetary energy with the greenest, tastiest and most eco-friendly way to cook.

For a sneak preview of the recipes included in the book please click here.

2) The Veggie Queen: Vegetables Get the Royal Treatment: Includes over 100 seasonal recipes and 152 pages with beautiful illustrations.

Here’s how to win!

1) Go here to view ‘Your Guide to Miso’ and answer this question in your own words by leaving a comment below: What is the benefit to including miso in your diet?

2) Tell us why incorporating fermented foods, such as miso, may or may not be feasible for you in the comments below on this page.

3) Share this opportunity with one friend

That’s it! Do those three things and 2 of you will have a chance to have BOTH Ebooks delivered to your inbox. I’ll share the results next Wednesday when I post The Veggie Queen’s New Fast Food (Part 2).

Many thanks in advance for your participation and ongoing support of our veggilicious efforts!

If you like this giveaway, hop on the mailing list here: