Transitioning to eating vegetarian or vegan

This post was originally published as 7 Days of Eating Vegan by Laurel on Health Food blog

Last week I ate vegan food for 7 straight days and documented all of it here at Laurel on Health Food. I posted a few recipes of my own, tried some frozen/prepared foods, and featured lots of vegan fare from local NYC restaurants. Overall, I felt great. My digestive system was on point and I felt light, fresh, and clear headed. I’ve been eating more and more like a vegetarian for the past couple of years, but I was inspired to try the full vegan route after recently reading Eating Animals, Living Vegan for Dummies, and The Kind Diet. Those books were life changing for me, and I’m absolutely convinced that reducing or eliminating our consumption of animals is the best thing we can do for the health of our bodies and the health of our planet. If we don’t make changes now, when will we? Transitioning to eating vegetarian or vegan takes time and effort, but these days we have more and more vegetarian options available! I hope you all enjoyed my vegan blogathon and that it inspired you to try something new.

• Day 1 (potato soup, granola & fruit, asparagus & pine nuts, tempeh reuben)
• Day 2 (black & white sesame tofu, veggie burger, pad thai, pizza)
• Day 3 (coconut yogurt, almond butter toast, mushroom hummus wrap, quinoa salad)
• Day 4 (bean & rice burrito, chlorella smoothie, veggie sushi, chocolate PB cups)
• Day 5 (breakfast biscuits, veggie sausage, coconut ice cream, falafel pita)
• Day 6 (vegan BLT, peanut butter oatmeal, penne bolognese)
• Day 7 (Thai lettuce wraps, mallomar, tapas, spicy vegetables)

Here’s a few more of my vegan-friendly recipes you may like:

• Black Bean Soup w/ Avocado
• Jamaican Jerk Tofu
• Hearty Grilled Veggie Sandwich
• Spicy Mushrooms & Kale
• Grilled Pineapple w/ Vanilla Coconut Ice Cream & Cacao Nibs

To read about my other blog marathons, see also:

• 7 Days of Healthy Eating Out
• 7 Days of Healthy Desserts
• 7 Days of Cold Weather Recipes

Vegan BLT Recipes

This post was originally published as Day 6 : Eating Vegan by Laurel on Health Food blog.

It was cold and overcast yesterday which put me in the mood for oatmeal. I tried something new by stirring in a tablespoon of crunchy peanut butter and adding pieces of banana as a topping. Wow, I am definitely gonna do that again! It was so good! If you’re a peanut butter fan, this is a perfect way to flavor up your oatmeal. I ate it with a bunch of grapes on the side and a big glass of water (after my morning black tea, of course).

At lunch I made a BLT sandwich using Smart Bacon. I was a little nervous to try it because I’m not usually a fan of fake meats. I’d rather just have vegetables look like vegetables, ya know? But this is vegan week and I thought I should try it out. The good news is that the BLT was delicious! I’m not sure I’d ever eat the Smart Bacon on its own, but it was great in the sandwich and provided a nice crunchy element. (see my vegan BLT recipe below)

After such a long hard week of work, I didn’t feel like eating out anywhere for dinner. I just wanted to plop down on my couch and do nothing. So, I picked up takeout from a vegan restaurant I’ve been wanting to try called Blossom and brought it home where I could really relax. While waiting for my food to be ready, I ordered a fresh green juice from the bar. It had spinach, cucumber, apple, lemon, and ginger. It was so energizing, and you just can’t beat fresh juice! My entree was Penne Bolognese made with minced seitan, basil marinara, and Italian blend tapioca cheese. It was really good, but I added a few red pepper flakes half way through to give it some spice. It had been so long since I had a big bowl of pasta, so that was definitely a treat.

As with the days earlier in the week, I snacked on peanuts and almonds throughout the day and made an extra effort to drink lots of water.

Vegan BLT

Vegan BLT (pictured here with Kumato brown tomatoes and mesclun greens)

2 slices whole grain bread
1 clove garlic
1 tbsp. Vegenaise
1 tsp. extra virgin olive oil
3 slices Smart Bacon
1/4 avocado
1 handful spring greens
Slices of tomato
Salt & pepper

Slice up the tomato and avocado and set it aside. Pour the tsp. of olive oil in a saute pan and turn the heat up to medium. Place the Smart Bacon in the pan and cook for about 3 minutes total, turning half way through. Meanwhile, toast your bread. When the bread is done toasting, smash the clove of garlic and rub it on all sides of the bread for extra flavor. Spread the Vegenaise on and pile a handful of greens and slices of tomato and avocado on top. Add the Smart Bacon when it’s done and sprinkle on a little salt and pepper.

Tip 1: I used Kumato brown tomatoes and mesclun greens that I found at Whole Foods, but use any tomatoes or lettuce that you like. Tip 2: Watch the Smart Bacon closely. It’s easy to burn and does not taste good when it turns black! (not like regular bacon)

More pictures from the day…

Peanut Butter Oatmeal with Bananas and Grapes

Organic Santa Cruz Peanut Butter

Fresh green juice from Blossom (bad lighting...sorry)

Penne Bolognese from Blossom NYC

Healthy Snacks with Tangerine

This post was originally published as Day 7 : Eating Vegan by Laurel on Health Food blog. 

Last day of the week! It’s been fun sharing all my meals with you for these 7 days. Tomorrow I’ll be posting a summary of my thoughts on this vegan blogathon, so keep your eye out for that.

I slept in yesterday morning, so I only ate a banana for breakfast before I went to dance class. I never like to eat too close to exercising, because it slows me down and tends to upset my stomach. I brought some coconut water and mixed nuts as a snack to have during my break between classes. They helped temporarily delay my hunger…but by the time I was done, I was starving for lunch!

I headed for One Lucky Duck, my favorite raw/vegan takeout in the city, and ordered the spicy thai lettuce wraps and a mallomar for dessert.  The lettuce wraps came with mango, pea shoots, carrot, cabbage, cashews, basil, mint, cilantro, and a tamarind sauce. They were delicious and fun to eat with my hands. The mallomar was a chocolate coated pecan cookie with vanilla cream, and let me tell you, it was heavenly! I washed it down with their free filtered spring water.

After running errands, I came home and snacked on some hummus, spinach-walnut pesto, and tomato bruschetta. I ordered it from Blossom the night before (see Day 6), but was too full to eat it after my big bowl of pasta. It was fresh and filling, but I honestly thought the hummus and pesto didn’t have enough flavor or spice. Maybe they both just needed salt? Either way, I ate it. Was just happy to have healthy food in my belly.

My favorite Thai food restaurant was closed for renovations, so my boyfriend and I tried Cafe Con Leche for dinner instead. I  ordered a Corona and a vegetable dish with a spicy red sauce, broccoli, cauliflower, peppers, and onions. It came with a bunch of fried plantains on the side. Nice way to end off my week.

I’ll be back tomorrow for the summary of all 7 days! See also Day 1, Day 2, Day 3, Day 4, Day 5, and Day 6 of this blogathon.

Snacks for my break between dance classes

Spicy thai lettuce wraps from One Lucky Duck

Mallomar from One Lucky Duck

Fresh spring water from One Lucky Duck

Crostini Tapas from Blossom

Spicy vegetables at Cafe Con Leche

Fried plantains at Cafe Con Leche

Stick to the vegan foods

This post was originally published as Day 5 : Eating Vegan by Laurel on Health Food blog.

I can’t believe I’m at day 5 already. Yesterday was my busiest day yet, but I still managed to stick to the vegan foods…even when my dance teacher brought milk chocolate covered raisins to class as a treat for us. I refrained and stuck to my water, but you can bet I had one of my leftover chocolate peanut butter cups when I got home. A girl needs her chocolate!

I made some whole wheat biscuits for breakfast (another recipe from The Kind Diet book). I thought the biscuits came out dry, but they tasted better with some Earth Balance butter and Crofter’s jelly spread on top. They were definitely filling, I’ll tell ya that!

At lunch I warmed up some leftover brown rice and grilled a vegan Field Roast Italian Sausage to put on top. It was my first time trying the Field Roast brand, and it was pretty good. The sausages have eggplant, onion, garlic, red pepper, but the fennel seeds were my favorite part. Next time I’d probably add some tomato sauce since it was a little dry. I also had half an avocado and a side salad made with leftover veggies (arugula, red onion, yellow pepper, fennel, grape tomatoes) and a light drizzle of olive oil.

My big lunch kept me full until the afternoon when I noshed a handful of raw almonds and a small bowl of Coconut Bliss ice cream with cacao nibs sprinkled on top. Ohhhhh yes. Bliss indeed.

Picked up a hot green tea on my way to dance. Three and a half hours later, I was beat and it was getting late. Thank goodness Maoz Vegetarian stays open until 11pm. I picked up the Junior Maoz sandwich for dinner which had a fluffy whole wheat pita, falafel, hummus, romaine lettuce, red cabbage, tomato, cucumber, onion, carrots, and pickles. I ate it so fast that I almost forgot to take a picture, but man it hit the spot!

I’ve got some fun things planned for the last couple of days including at least one more recipe of my own, so stay tuned! I hope you’re enjoying vegan week so far.

Whole wheat breakfast biscuits (Alicia Silverstone recipe from The Kind Diet)

Whole wheat breakfast biscuit with Earth Balance butter and jelly (Alicia Silverstone recipe from The Kind Diet)

Veggie sausage, brown rice, avocado, salad

Snack of raw almonds

Coconut Bliss Naked Almond Fudge with cacao nibs on top

Falafel pita sandwich from Maoz, half eaten

See also Day 1, Day 2, Day 3, and Day 4 of this blogathon.

Day 3: Eating Vegan | Laurel On Health Food

This post was originally published as Day 3 : Eating Vegan by Laurel on Health Food blog. 

On to day 3! Yesterday I didn’t do much in the way of cooking, but had fun with leftovers and had a chance to hit up one of my favorite veggie-friendly to-go spots for dinner. But before I talk about the food, I wanted to quickly mention another great vegan book I checked out. It’s The Kind Diet by Alicia Silverstone. The book just came out in paperback and has a ton of great recipes, including her favorite Chocolate Peanut Butter Cups. Um, yes please! I’ll be sure to try out one of her recipes this week to share with you.

For breakfast yesterday I had coconut milk yogurt with strawberries and two pieces of sprouted grain toast with almond butter and Crofter’s superfruit jelly. I didn’t mention it for days 1 and 2, but first thing in the morning I always have english breakfast tea with a packet of stevia and a splash of either almond milk or unsweet coconut milk. I just love having a hot black tea in the morning.

I had leftover potato soup for lunch (see Day 1 recipe) but added a handful of fresh arugula on top to get some greens in. Later in the day (second lunch???) I had some leftover veggie pizza (see Day 2) and a handful of raw unsalted peanuts.

I stopped at Nanoosh for dinner. It’s a cute Mediterranean hummus spot (3 locations in NYC) with lots of yummy organic foods on the menu. I ordered a fresh mint tea and a quinoa salad with red peppers, red onions, walnuts, dried cranberries, and raisins. I also got the hummus mushroom wrap with tahini, greens, and onions. Good stuff! I was super full when I was done eating.

Tomorrow I have a dessert coming your way! Stay tuned. See also Day 1 and Day 2 of this marathon.

Breakfast coconut milk yogurt, fruit, and almond butter and jelly toast

English breakfast tea w/ unsweet coconut milk & stevia

Leftover potato soup w/ arugula

Snack of raw peanuts

Hot mint tea at Nanoosh

Mushroom hummus wrap from Nanoosh (with tahini, greens, and onions)

Quinoa salad from Nanoosh (with red peppers, red onions, walnuts, dried cranberries, and raisins)

Eating Vegan : Black and White Sesame Tofu

This post was originally published as Day 2: Eating Vegan by Laurel on Health Food blog. 

It’s Day 2 of the “7 Days of Eating Vegan” blogathon, and I’m feeling great so far. Given the light, vegetable-heavy foods I prepare and my high level of physical activity…I feel like I’m eating ALL THE TIME. But, it works for me. I can keep my energy up all day long and the foods are healthy and satisfying. Make sure you do what’s best for you, and listen to your body!

Yesterday I started off the day with granola and fruit again (granola, strawberries, banana, coconut milk, and walnuts). It’s my favorite breakfast these days and is something I can prepare in just a couple minutes.

I was really busy with work during lunch, so I decided on an Amy’s Kitchen organic frozen veggie burger. I ate it on a thin whole wheat sandwich bun and topped it with fresh salad greens, avocado, red bell pepper, and a spoonful of hummus. Frozen foods can be a huge help when you’re busy, and I have always liked Amy’s brand. Adding the fresh vegetables on top of the burger spruced it up and gave it lots of flavor. I got a little hungry again later, so I had a small bowl of leftover pad thai that I made last weekend. (If you’re interested, the Tofu Pad Thai recipe comes from Alex Jamieson’s Living Vegan for Dummies book.)

I went to the gym after work and grabbed a coconut water with tangerine for some healthy hydration before my cardio workout and ate a few pieces of raw (dairy-free) dark chocolateTip: You can stock up on vegan-friendly snacks and drinks like these at your local health food store). when I got home. (

My boyfriend and I had one of our friends over for dinner, and they were both happy to eat my vegan dishes! Good food is good food, right?! I made us personal-pan pizzas using store-bought whole wheat flatbreads, tomato sauce seasoned with garlic and basil, topped with fennel, red onion, and yellow bell pepper. I drizzled olive oil on the veggies and baked the pizzas for about 10-15 minutes in the oven at 400 degrees. Once out of the oven, I added a few slices of avocado before serving. We’re addicted to avocado! I also made black and white sesame tofu (recipe below). They gobbled it up. I was a happy cook.

Black and White Sesame Tofu (Vegan)
(makes about 3-4 servings)

Black & White Sesame Tofu, draining on paper towels

1 package extra firm tofu
2 tbsp. black sesame seeds
2 tbsp. white sesame seeds
2 tbsp. toasted sesame oil
2 tbsp. soy sauce
Salt (optional)

Remove the tofu from the package and cut into 1/2 inch thick rectangles. Spread tofu out on a few layers of paper towels and top with more paper towels. Press down firmly to soak up as much excess liquid as you can. Sprinkle the tofu with a little salt (optional). Mix the sesame seeds together in a bowl or on a plate and roll each piece of tofu in the seeds until all sides are covered. Heat up sesame oil over medium heat in a large sauté pan or cast-iron skillet. Place the tofu in the pan and cook for about 4-5 minutes per side until golden brown. Remove tofu from the pan, and place on a paper-towel lined plate to drain excess oil. Drizzle soy sauce on top and serve warm.

Tip: You may not need the salt if you use regular soy sauce. It’s a good idea to add a little sprinkle, though, if you use the low sodium kind.

Here’s a few more pictures from the day:

Grilled Amy's veggie burger for lunch

Leftover pad thai (recipe by Alex Jamieson, Living Vegan for Dummies book)