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Healthy Vegetarian & Plant-Based Foods

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finished spanish omelette or tortilla patata

Spanish omelette (AKA Tortilla Patata) is one of the most famous and most common dishes in Spain. It was the first dish we ordered when we got here, and it’s a dish we often order when we eat out. It’s very filling, yet healthy. With both potatoes and eggs in it, we get protein and carbohydrates at the same time.

When I saw a Spanish omelette for the first time, I thought it must require an oven to make. It seems impossible to make anything look like that without baking, but soon I learned it doesn’t. However, there are two main things most people use to make it perfectly round and golden: a non-stick frying pan, and a lot of oil. Nonetheless, after watching our friends and others make it a few times, I knew I could make it my own way.

I experimented making it with a stainless steel frying pan, but it didn’t go well, and as a result, I burnt a few batches before getting it down. Finally, I have both the recipe and technique down to the point I’m comfortable to share it.

Like most dishes I cook, I adjust the original recipes to fit our way of living and eating better. For the Spanish omelette, I use a moderate amount of coconut oil, as well as adding some vegetables too. You can use any kind of vegetables you have on hand, but I often use spinach, broccoli and mushrooms. Even though most restaurants in Spain have plain tortilla patatas with only eggs and potatoes, some places offer various fixings like this too.

I use cooked potatoes instead of raw for making this, and it turns out better. To me, raw potatoes make it a little bit too starchy, and take longer to cook. I usually cook a lot of potatoes at a time, and have them ready to use in other dishes too. This is convenient, and fits my cooking routine well.

As far as other ingredients go, it’s hard to believe I only use salt to make it taste so good. The vegetables really enhance the flavor, especially with a few kinds together….

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It’s time for Spain–Let’s make it real!

so, the adventure begins--anonymous

In late 2015, it was time to rethink our plans for Spain during the 2016-17 school year. Between the 3 of us–me, my husband, and pre-teen daughter Sydney–we asked each other seriously whether we really wanted to do it again, leaving everything behind, and living with whatever we could put in our suitcases for another year.

It sure took a lot of work to put all the pieces together. Each one of us always had so many things going on. Jesse, was in the middle of grad school with not too many credits remaining, and Sydney would be missing her 7th grade year. Adjusting to a brand new country at this age might be a challenge too. Myself, I had so many things I wanted to do–especially during the harvest season. Of course, we had doubts at times.

We thought about putting it off ‘til Jesse was done with school, so we would have more financial freedom. If we did that, we might end up waiting forever. It was just the right time to go.

if not now, when?

…

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Living in a different country can be a challenge as far as having everything we are used to–especially kitchen equipment. We could just buy what we want, but it’s better to go without a few things and find ways to improvise.

I regret letting a year go by without trying to accept that and live without an oven, when we spent our year in Taiwan in 2013-14. Most Asian kitchen don’t have ovens, so I went the whole year avoiding cooking anything involving an oven.

This year in Spain, it’s disappointing that our house doesn’t have an oven again. However, I tried harder and figured out how to keep having our favorite healthy snacks like kale chips in the kitchen. It was a big success, and I gained confidence experimenting with new techniques.

I’m obsessed with making dried apples (apple chips) and I have turned so many adults and kids onto them too. I have given away jars and jars to friends as birthday and Christmas gifts, or for my daughter’s school parties, etc. It’s so rewarding to see kids pick the dried apples over other sweet treats!…

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Roll your own Sushi, or eat it as Nori Wraps

and enjoy them!

and enjoy them!

When I lived in Thailand, making my own sushi seemed impossible. I never thought I could make it at home–especially the vegetarian type. There are so many Japanese restaurants to choose from, and most of them serve sushi in amazingly tasty, Thai styles, which are convenient and fun to eat.

Talking about tasty Thai style, I’m still craving Tom-Yum Pizza! (based on the famous Thai soup). If you like Tom-Yum soup, I’m sure you’d love Tom-yum pizza, and it’s a standard fixing in Thailand. Thai people create all kinds of famous foods in Thai versions to please our taste buds. Sushi is the same, like pizza, there is plenty of great and often unique sushi available there.

Now, sushi is what I make at home almost every week, in fact, sometimes twice. It’s the favorite school lunch for my active daughter, as she can open her lunch box and munch it while busily talking with friends–an empty lunch box is guaranteed!

When we make it to eat at home, we don’t roll it, but eat it as wraps the way my Japanese friends showed me in Tokyo a long time ago. We call these Nori Wraps. I love eating sushi this way so much and have been making it for almost 20 years now. However, I do substitute a few things to suit my own style, and it’s pretty easy to make actually.

Let’s step into my kitchen for a little bit, so I can explain some main ingredients before we get the sushi-making started:…

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My crispy Kale Chips creation started when I planted too much kale 10 years ago. Kale is the easiest vegetable to plant, and you are guaranteed to have leafy green kale all year round, including winter–really! Since I had too much, I wanted to find new ways to eat it, and came across the crispy kale idea. I used my oven to bake it and failed by burning it so many times before I finally got the right temperature and technique to make perfect kale chips.

I’m proud to say, I have turned quite a few grown-ups and kids who don’t like green vegetables onto eating Kale Chips, and some have even asked me to show them how its made.

Crispy kale chips have been a lifesaver for when I don’t have much time to cook, or when my daughter needs some healthy snacks right after school. With kale chips in the pantry, she can prepare a few things and grab a jar of kale too. It’s also a great way to have green vegetables for the road, and on camping trips.

In the past, I could rely on having an oven, or sometimes a dehydrator, to do this, and it was a bit inconvenient when we lived in places without an oven. However, this time in a house without an oven, I figured out how to make the same kale chips. It’s actually easier and faster than using the oven, and that is another thing you gain when you live with less: creativity!…

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she loves chickens!

Even though both my husband and I were on-and-off vegetarians, and aware of many great benefits about it, we never thought of raising our preemie daughter that way when she was born. However, one big reason that sent us completely away from eating meat overnight, is a picture we saw. It was a picture of a wounded cow laying down hopelessly by a truck full of other factory-farmed cows. The picture was so clear that I could see the eyes of the cow and feel the pain. Under the picture was a simple sentence saying “On the way to a slaughterhouse.” I don’t need to say more, do I?

 

That was way back in 2004, as a brand new mom, and just welcoming my child into the world. With postpartum, I was very emotional with anything involving life. I’m sure you know what I mean.

My daughter is trying to take over our dog's bed

My daughter grew up using our dog’s bed as one of her favorite playpens

When I shared our decision with both sides of my family, all of them were concerned about my daughter not getting enough nutrition to grow without “protein from meat.” Their concerns made me nervous, but also encouraged me to be careful and to make sure we didn’t make any bad choices for all of us. Seriously, at the moment I didn’t really care much. I knew that I didn’t want her to be part of what made the cow end up like that. …

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vegetable stock

I still remember the first time I tried to make soup by following a recipe. I ended up putting my project away and cooked a different dish entirely because I didn’t have either stock or broth on hand. I was so afraid to cook anything if I didn’t have all the ingredients mentioned in the recipes, and most soup recipes required either stock or broth, so my soup dishes were on hold for a while.

To be honest, I was a little confused about stock and broth. I didn’t know the difference between them, and I’m sure I’m not the only one. My desire to make beautiful soup like I saw in cookbooks kept coming back to me, so I decided to really look into the stock and broth terminology.

Here is what I found out:

To make vegetable stock, prepare the main ingredients, which are vegetables. Slow cook them in water until everything is cooked thoroughly, then remove the vegetables. The liquid that is left after removing the vegetables is called “stock.” The stock is plain, but highly nutritious.

Broth is cooked the same, but we don’t remove the vegetables when it’s done. We do add some seasoning such as salt and pepper or other spices. The seasoned, cooked vegetables with the liquid is called “broth.” We can drink the liquid, and also eat the vegetables at the same time. Broth is also very nutritious.

When I finally understood the difference between stock and broth, I started to make my own. I like making broth as I feel a little bit silly throwing away the cooked vegetables afterwards. Although, I do separate and save some liquid once in awhile if I plan to make some dishes that require stock….

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My First Steps in Blogging

Ever since I dreamed of blogging my passion, oh how I wanted to have my blog look like one of those beautiful professional ones I see all over. Clicking and exploring the blog pages is so easy and fun as everything that appears to my eyes looks stunning and flawless, but I had no idea there is so much work to be done before a blog can be on the web for people to enjoy–until I began trying to get mine started.

My desire to blog started back in 2003 when my doctor told me that I had over a 90% chance to have a baby after 4 pregnancy losses. I was over the moon, and wanted to blog and share every step of my daughter’s life-journal with my families and friends across the world. Unfortunately, I had to put everything on hold for a long time when my pregnancy got more complicated and my daughter was born 2 months early. Long story short, the difficult beginning gave way to much better years, but they’ve been busy years that have gone by fast….

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tie the napkin with the rubber band, insert the stick through and hang it on the pitcher

tie the napkin with the rubber band, insert the stick through and hang it on the pitcher

I heard about whey and protein whey, both in the form of powder, for a long time. I only heard about liquid whey when I started fermenting whole grains and vegetables.

It sounded difficult talking about it, but it’s actually very fun and easy to make.

If you like cream cheese, you’ll like making liquid whey as you get homemade cream cheese from the process too.

You can use liquid whey in all kinds of soaking and fermentation of foods, so if you want to start a new way of eating through fermentation, it’s very handy to have on hand. It keeps in the fridge for up to 2 weeks, but I usually use mine up quickly and make it fresh almost every week.

Here are the things you need:…

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Pompegranates

Being Thai, pomegranates are no strangers to me. For some people, pomegranates look like something from a different world. I know, we can’t just pick one up, wipe it off with our shirt, and eat it. Pomegranates require more work, but every single seed of them is worth your patience!

Pomegranates are full with precious goodness. I have read that pomegranate juice (real 100% juice) has 3 times higher antioxidant activity than red wine or green tea.

Now that you know about the great benefits of eating them, you might wonder how on earth to eat them fresh without fighting to peel them. I have gone through years of frustration trying to add them into my daily fruit dishes when they are in season, and finally I have mastered the technique. I’m proud to share this quick and easy method so pomegranates don’t have to be love-hate fruits to anyone anymore.

The skin is tough, but not too tough to give up eating them. Pomegranates have so many different color varieties, from clear-pale transparent, light pink, light brown, red, to very dark red. It takes a little bit of luck choosing pomegranates, as sometimes they look perfect from the outside but bad when you cut them open.…

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dried whole grains of choice

Organic whole grain cereal and whole oatmeal were the ideal options for healthy breakfasts in my family for a long time. It was easy and convenient to open a box of cereal, or to cook oatmeal straight from the storage jar in the morning. However, I completely changed my way of eating whole grains since 2013, when I learned how phytic acid might be associated teeth problems.

Soaking and fermenting whole grains can reduce phytic acid, and this method was how people in the past prepared their grains before consuming them. Unfortunately, nowadays, people aren’t spending time doing it much. I was fascinated with what I learned, and it steered me to prepare grains in these ways.

Are you ready to try eating fermented whole grains properly prepared in a traditional way?

I’m going to show you first how to soak or ferment and cook raw whole grains, and the second one is how to soak rolled oats & barley flakes. I used both of them mostly for breakfast….

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Fried garlic with coconut oil

Vegetables are my main food each day, and garlic has become an important part of offering them extra tasty flavor. I used to fry garlic at the same time I cooked each dish, like this one, but I soon realized it’s much easier and faster if I have fried garlic ready to go.

This method is a time saver, and I can get my vegetable dishes done as fast as I can think of what to make with fried garlic on hand!

Things you need:

  1. 2 heads of garlic or more, depends on how much you want.
  2. 2-3 Tbs (30-45 ml) of coconut oil

…

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In this site you can learn simple ways to cook healthy-plant based meals. I create this site for you to cook following easy-practical recipes and methods in your own kitchens. If you want to start cooking healthy–you are at the right place. Gourmet Vegetarian Kitchen welcomes you all.

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