Recipe: Shelly's Thousand Island Dressing

One of my favorite salad dressings is Thousand Island.  You can probably find a few vegan ones at retail but they usually have high fructose corn syrup in them or weird ingredients. Homemade is better and you can't get any easier a recipe than this one! Cut it in half if you only need enough for two small salads or one big one!

This is also delicious on veggie burgers as a special sauce.

* Feel free to share this recipe but I want it to link back to my blog. Thank you!

Shelly's Thousand Island Dressing

1/2 cup Vegenaise or Just Mayo
2 Tbsp ketchup (HFCS free, please)
1 Tbsp lemon juice
2 tsp agave
2 tsp pickle relish (sweet or dill, your choice and get HFCS free!)
1 tsp minced onion (I use dried and it's fine)
1/8 tsp salt
Few grinds of pepper

Whisk ingredients together in a bowl.

Preconceived Notions

"Preconceived notions are the locks on the doors to wisdom" ~ Merry Browne

A preconceived notion is an opinion formed before you are given true and adequate evidence.

My Grandmother is almost 83 years old and even tho I've been vegetarian since 2003 and a vegan since 2010, she is still astonished when I bring her vegan food that tastes good. She is very often surprised that I could make something taste good that doesn't involve eggs, butter, milk, chicken or cheese.

She tells people that I make cookies and cake without eggs and that it's good. She makes it sound like a miracle. It's rather interesting considering she lived through The Depression. I see recipes for 'depression cake' which is made with no eggs or milk (hard to come by back then) and yet, people find it odd these days to cook without animal ingredients.

When my grandmother was growing up and when she had her own family, eating out was something you did on a special occasion. I know people who only had soda when they went out once a month and now people drink that poison by the gallon on a daily basis. Home cooking was the norm and now home cooking is something people only force themselves to do on holidays.

It frustrates me when people just dismiss foods that are free of animal products as being bland, dry, tasteless and somehow inferior or that vegans give up the wonders of culinary magic simply because we refuse to use unhealthy animal ingredients. I've had people refuse to try something simply because it's vegan. I really don't understand that.

I've had people ask me 'is it real?' ... yes, my food is real. I don't eat imaginary food. I realize they want to know if it's animal derived. For them, real is 'normal' and not 'weird' ... people that know me think my food is 'weird' but it isn't. I love food. I don't eat bland, gross, tasteless or crappy food.

I wish people looked at plant based foods as an opportunity to step outside their comfort zone and experience something new... even tho it isn't new. My food is clean. It's not processed and it doesn't contain chemicals or hormones. My food is fresh and whole. My food is what people have always eaten.. what people now consider 'normal' isn't .. it's fake and made in a lab or bred for slaughter.  It is not naturally from the earth.

As a vegan, I eat a more varied diet than I ever ate as a meat eater. As a vegan, I have discovered foods from around the globe that I never even knew existed. As a vegan, I now know there is more than one kind of flour and that there are tons of different grains. As a vegan, I eat desserts that are actually good for me. You can't even imagine the feeling of eating something decadent and delicious without any guilt whatsoever because your dessert has protein and no cholesterol! You don't get that with a 'traditional' dessert.

I've made brownies with black beans and no one could tell. I make french silk and peanut butter pies with tofu and no one knows until I tell them. I make my desserts with whole wheat flour, unrefined sweeteners like maple syrup and evaporated cane juice, and I replace eggs with things like pumpkin and applesauce and the only thing people know is that it's moist and flavorful. I use almond milk instead of cow secretions and Earth Balance vegan 'butter' instead of dairy butter and it tastes better!

One time, a hardcore meat eater was telling me how he'd never eat tofu as long as he lived while he and his entire family (including the kids) were enjoying slices of my french silk pie made of tofu.

He was pretty shocked when my husband told him he just ate tofu.

I also get frustrated at people who tell me they don't like something even tho they've never tried it. That happens a lot with brussels sprouts and tofu. I know that people were brought up to think that they need to have a slab of flesh on their plates and that vegetables are what you have to eat to get your dessert.

That saddens me.

Just because we've always done it doesn't mean we should continue to do it. Slavery went out of fashion and I believe that some day, eating animals will be looked upon as savage and wrong.

I'd like us to get back to eating at home. I'd like to see families sitting down and enjoying a meal. I'd like to see kids get involved in choosing new ingredients to try and finding recipes. I'd like to see people grilling veggies over the summer and serving them up with a delicious veggie burger. I'd like to see people enjoying cooking and baking again. I'd like people to eat food that nourishes them and energizes them and gives them health and vitality instead of slowly killing them.

Going plant based isn't giving things up.. it's gaining better health, a smaller waistline, reversing and preventing disease, and finding that food can be enjoyed even if it's good for you!

"Challenge your preconceptions or they will challenge you!"

Note: the photo on this post is my yummy TBLT sandwich. It's made with tempeh bacon and Vegenaise (dairy free mayo) .. it's delicious. Even my husband loves it and he still eats meat.

Tips for Going Plant Based - Plant Based Travel (Part 2)

Part 2 - Your destination & eating in someone else's home

The first thing I do when I get off the plane is head for the nearest grocery store. If you can get to a Whole Foods that is even better but for the sake of this article, I'll talk about what you can get in an average grocery store in small town America.

In general, you probably won't be able to whip up fancy meals like you do at home and you probably won't have access to your usual appliances like rice cookers and Vita Mix blenders. I have every kitchen gadget known to man so I'm really working blind in someone else's kitchen!

You need to shop wisely and shop smart. You need to buy items that work together to create various meal components that are quick and easy.

I usually don't take trips that are more than 3 days and 2 nights so I'll do my grocery list based on my average trip. You'll need to adjust it accordingly.

First off, you can assume that the people you are visiting have normal condiments like ketchup, mustard, olive oil or canola oil, salt, pepper and basic spices plus a few pantry basics like peanut butter and old fashioned oatmeal but anything else you may need that is more exotic - you will need to buy.

Keep in mind that this is the time to buy the prepared and packaged items like pre-cut lettuce and pre-sliced mushrooms. Don't take over someone's kitchen completely by having to do prep work unless you are very comfortable doing so.

Here is my basic grocery haul for a trip:

bagged greens
grape or cherry tomatoes
green onions
shredded carrots
zucchini
sliced mushrooms
ripe avocado

apples
grapes
red grapefruit
bananas (they should be as ripe a you like them for immediate eating)
kiwi


tempeh
Tofurky deli slices
extra firm tofu

whole wheat bread
flour tortillas
pre-cooked brown rice
plain corn chips

black beans
chickpeas
vegetarian refried beans

prepared hummus
salsa
nutritional yeast
Bragg's amino acids or soy sauce
maple syrup
Vegenaise

old fashioned oatmeal
peanut butter


Meals you can make:

oatmeal + diced banana + maple syrup = breakfast

oatmeal + peanut butter = breakfast

tofu + nutritional yeast + mushrooms + green onions = tofu scramble

kiwi + red grapefruit + grapes = breakfast

whole wheat toast + peanut butter = breakfast or snack

tortilla + peanut butter + banana = snack

black beans + brown rice + salsa + avocado = mexican rice bowl

tortilla + refried beans + salsa + nutritional yeast = burrito/taco

tortilla + Tofurky slices + shredded carrot + chopped tomatoes + lettuce + hummus = wrap

corn chips + hummus = snack

tortilla + tempeh or garbanzo salad (see recipe below) + avocado = wrap

whole wheat bread + mustard + Tofurky slices + vegenaise = sandwich

lettuce + assorted vegs + soy sauce + nutritional yeast = salad with salad dressing

mushrooms + green onion + zucchini + brown rice + tofu chunks + soy sauce + olive oil = stir fry

corn chips + refried beans or black beans + salsa + nutritional yeast = nachos

brown rice + cinnamon + maple syrup = dessert

grapes or a banana = portable snack

garbanzo bean salad (see recipe below) + whole wheat bread = sandwich

avocado (make guacamole) + corn chips = snack

apple + peanut butter = snack

hummus + veggies = snack


Tempeh Recipe Salad

My friend Morgan has this delicious recipe for tempeh salad. You can eat it straight out of the bowl or in a wrap or even on top of a salad. I make mine much more simple- the marinated/pan fried tempeh, shredded carrot, a little dill, a chopped green onion and a dollop of Vegenaise.

Garbanzo Salad Recipe

Much like a tuna salad, this garbanzo salad can be made with whatever you have. Mash up the garbanzos with some carrot, green onion, nutritional yeast, and a little Vegenaise or hummus and you have a sandwich and wrap filling and a salad topper.

Shelly's Chickpea Salad

I adapted this recipe from Josh's 'Chick Spread' recipe at My Vegan Cookbook.  He has great recipes so I encourage you to stop over there. I just changed it to fit my personal tastes and to work with the ingredients I always have on hand.


You can use this like you would a chicken or tuna salad. On bread or in a wrap as a filling, a scoop on top of a tossed salad, used as a dip for veggies or smeared on crackers. 

The chickpeas are a great source of protein and the walnuts give you good fat! Feel free to sub in other veggies in you hate carrots. Relish would be good in this too. Experiment!

* You are welcome to share my recipe but I want you to link to my blog, please.


Shelly's Chickpea Spread
1 15 oz can chickpeas (drained and rinsed)
1/2 cup raw walnuts (or you can sub in smoked almonds or sliced almonds)
2 tbsp nutritional yeast
1/2 onion, chopped
3 tbsp lemon juice
1/2 tsp seasoned salt (or regular salt), plus more to taste if needed
1/4 tsp pepper
1/2 tsp no chicken bouillon (optional but it makes it taste really good!)
1/2 c shredded carrot

Combine all ingredients (except carrot) in a food processor and process to your liking.You can get a flaky tuna type texture or as smooth as a hummus, your choice! Then fold in the carrot.

Note: you can also add a tsp or two of vegan mayo along with the carrots if you like it creamy.

Tips for Going Plant Based - Plant Based Travel (Part 1)

This is Part 1 in a three-part series about plant based traveling.

Part 1 - Getting There

I only travel once a year or once every other year to visit my dad and his wife and I only go for three days and two nights so I am not a travel expert but I do think I have the whole traveling plant based lifestyle thing down pretty good.

The most important thing to remember is planning!

One thing I always do is send myself a package at my destination (if I'm visiting family or friends). The package will contain things like travel sizes of my skin care routine, my traveling makeup bag (it has duplicates of the things I use most often and then I pack up a second bag with things I want to use the morning I get ready to go) and things I'd rather not carry with me like gifts or things like that.  I'd also send a container of nutritional yeast and a spray bottle of Bragg's Amino Acids (they sell those) because I'm not certain I can always find those at every grocery store and those are important for my trip. (more on that in Part 2)

My experience detailed here will be for a short flight. If you are going to be on a longer flight you may need more planning and more food. You'll need to think ahead and plan your attack a bit more.

I live near Chicago so I fly out of O'Hare airport and I really like O'Hare. It's huge so there is a lot of walking but hey.. it's exercise! Getting there is a journey in itself tho.  I prefer to take the earliest flight I can get. The airport seems less crowded and I like getting to my destination by mid-morning. For a 7am flight, I get up at 2 am to leave the house at 3:30 am in order to catch a 4 am bus to the airport. The bus ride is an hour and a half. I try and get to the airport about one and a half hours before my flight leaves. My flight is just under 2 hours so by the time I've reached my destination in Oklahoma, I've been up about 7 hours.

Now, at home I like to eat every 2 to 3 hours so in theory I should only want to eat a couple times between leaving the house and getting to my destination but that is not the case! I usually want to eat every hour when I'm traveling. It might be because I'm moving a lot or it might be stress, who knows? All I know is that I get very cranky and irritated and a little sick if I don't eat on a regular basis.

I try and eat something before I leave but eating at 3am isn't always very appetizing. I will do my best to have a bowl of oatmeal or a whole grain cereal like Grape Nuts, because that is filling and not something I can make easily on the road.

I will not check a bag so I take my carry-on suitcase and a large carry-on tote bag.

In my tote bag I will pack:

• a reusable container of homemade granola (or you can buy a bag) that will have enough for both flights.
• a banana
• an unopened bottle of water (you can't take an open bottle thru security)
• a reusable container with stir fried veggies and brown rice (because I have no problem eating this at room temp) or something like spaghetti marinara. (you can choose whatever food you like, this is just what I do) .. you could also do fresh fruit.
• a plastic fork 
• an energy bar like a Luna bar or Clif Bar (bringing two is better or toss a few in your suitcase)

Since I ate before I left the house, I am usually ok on the bus and I try to relax, listen to my iPod, close my eyes and rest.

At the airport I go straight to security and get that over with and I locate my gate so I know where it is. At this point I will usually want something to eat so I decide if I want the banana or the fried rice. I will eat one now and the other on the plane if I get hungry. I fly the cheapest way possible and since my flights are rarely over 2 hours, they don't feed me. The most I get on a flight is a beverage (always water!) and once in awhile I may be given a bag of pretzels. If you are going somewhere that has a longer flight and a meal is offered, order the vegan meal.

Keep your reusable containers and plastic fork because you will need those for the return home.

The granola is there as a back up should you need more food and the energy bar is what you should have on you at your destination at all times in case of a food emergency! An energy bar has saved me on countless occasions when I've been stuck in a car with no meal in sight! If you use your energy bar, replace it immediately. Luna bars and Clif bars can be found in almost any regular grocery store.

Now.. for those you that don't want to pack food... you can find suitable food at the airport but I don't like to take chances and I'd rather eat wholesome food than fast food or overpay for a piece of fruit at the airport.

If you intend on eating at the airport then you MUST take the time to find out what food places are available at each of the airports you will be in. You can do an online search and locate the food vendors ahead of time. You will then know if your choices are McDonald's and Starbucks or Burger King and Cinnabon. (let me just let out a groan here) .. let me just say again how important it is to know ahead of time what will be available!

What you can find at the airport .. just check those labels!

Sit-down restaurants:

 - breakfast foods like pancakes and waffles but they are probably made with cow milk. it's up to you if you're willing to consume it.

 - you may be able to get some sauteed or steamed veggies and rice or pasta. 

 - most airports have a few chain places so you can research that for suitable menu choices

Convenience stores:

 - nuts and trail mixes

 - chips (stick with things like plain potato chips, pretzels (some have milk) or plain corn chips

 - cookies (Oreos are vegan but certainly not healthy)

 - bottled water

 - crackers

Non-chain food kiosks:

 - fresh fruit

 - pre-packaged salads and sandwiches (almost never plant based)

Chain kiosks: 

I really don't recommend eating at any sort of chain but I know people still do. Always do research to find out what chains have plant based foods available and type up a list because you won't remember. Check things like condiments and sauces, as well as individual ingredients like buns and bread. The key to successfully eating at a chain is RESEARCH before you get there.

 - Starbucks has a pre-packed meal that is vegan and they offer oatmeal. 

 - McDonald's has something resembling oatmeal. (Starbucks is a better choice for oatmeal.)

 - Taco Bell has bean tacos and burritos and chips. Ask for no cheese or sour cream, obviously.

 - most pizza kiosks can make you a cheese less pizza

 - if you find an Asian chain they might have rice or noodles and stir fried veggies

 - Subway has a veggie sub but get the Italian bread. The wheat one isn't whole wheat, it has HFCS and the other breads all have milk and/or cheese. Stick with mustard as a condiment.

 - Quiznos has the means to make you a veggie sandwich but their red wine vinegar isn't vegan.

 - Burger King offers a veggie burger but it's vegetarian, not vegan. they use the Morningstar Farms veggie patty.

 - you may also find plain baked potatoes (ask for salsa and steamed veggies to top it)

Note: I will be talking more about eating out in Part 3 so that might be helpful with chain places in airports as well!

The rest of the series:

Part 2 - Your destination & eating in someone else's home

Part 3 - Eating out while traveling

Tips for Going Plant Based - Go Organic!

I've had people tell me they can't afford to buy organic produce and I totally get that.

I only buy certain organic fruits and veggies.

Not all fresh produce has to be organic.. just certain ones where you are eating the skin or have a skin that is thin enough to allow chemicals into the item.

If you can't afford to buy 100% organic, use this list to help you decide what to splurge on when you do buy organic. Also, check your organic area for special deals. Often times, the prices are the same or slightly higher for organic and non-organic so why not buy organic if it's the same price or very close?


You DO NOT Need to buy organic:

onions
avocado
corn -  buy local whenever possible
pineapple
mango
asparagus
sweet peas
kiwi - wash well
cabbage
eggplant
papaya
melons - watermelon, cantaloupe and honeydew
broccoli
bananas
cauliflower
winter squash


You SHOULD buy organic:

peaches
apples
bell peppers
celery
nectarines
strawberries - grow your own if you can!
cherries
spinach
leafy greens
grapes
carrots
pears
potatoes
tomatoes
raspberries
citrus that you are using for zest.

What Going Vegan Has Taught Me - I hate the word moderation.

mod·er·a·tion - The avoidance of excess or extremes; restraint

If you want to annoy me, you just need to utter three words "everything in moderation" ... no three words in the human language irritate me more!

Usually, when someone says 'everything in moderation', they are looking for permission to eat, do, drink or take something they probably shouldn't.

Moderation is relative to each individual. It cannot be applied in a general way.

If you have someone that smokes 2 packs of cigarettes a day and then they switch to smoking one pack a day .. that individual is now smoking 'in moderation'. For me, I think smoking is something you shouldn't ever do so having one cigarette a YEAR is moderate in my opinion.

If you have someone that has McDonald's every day for lunch and they start having it twice a week, they think that is 'moderation'. For me, I think you shouldn't ever eat McDonald's.

Moderation is also relative to an individuals moral and ethic beliefs. I follow a plant based food lifestyle so eating animals is not a choice I will make. Eating turkey on Thanksgiving is not 'moderation', it's simply wrong.

I am a girl that is all about facts. If I am supposed to eat something in moderation then tell me what moderate IS. Is it ok to have 4 oz a day or should I only eat it once a week? once a month, once a year?

I want clear and concise instructions.

One thing I eat in 'moderation' by my standards is vegan sushi. It's white rice and veggies. The sushi places where I live do not offer brown rice and white rice is not something I like to eat on a regular basis because there is no nutritional value to it. I consider white rice to be junk food in my lifestyle. I try and only have sushi once a month.

One example that applies to everyone is sugar. We all know that we shouldn't eat a ton of sugar but most people still do.. most people ingest added sugar and they don't even realize it. Reports say that the average American in eating 22 teaspoons of sugar a day, that is 88 grams! To put it in perspective, that averages about 150 lbs per year, per person.. that is almost 38 bags of sugar (if they are 4 lbs ea) for each person!


The average adult female should limit their added sugar intake to 25 grams a day based on a calorie count of 1500 calories a day. For men, it's about 40 grams based on a 2000 calorie day. For kids, you should shoot for zero but certainly no more than 15 grams a day (and one pudding cup is over that!)

One teaspoon of sugar has 4 grams so you should limit your added sugar intake to 6 teaspoons a day, that is 2 tablespoons. Of course, the less sugar you consume, the better. (and no, artificial sweeteners are not okay!)

Whole fruit doesn't count in this number. Added sugar would be things like sugar you may add to your coffee, a homemade cupcake and almost everything processed will have added sugars. If you start paying attention to the grams of sugar in your food, you will be stunned. If you consume processed foods, start looking at labels.

Sugar makes you fat and you are addicted. (true story)

To give you an idea of added sugar in certain things.. here is a small list, including a few things you may think are 'healthy'. As you read this list, keep in mind that your maximum intake in a given 24 hour period should be 25 grams for women, 40 grams for men, 15 grams for children.

20 oz bottle of Coke - 65 grams
16 oz Starbucks Mocha Frap with whipped cream - 47 grams
20 oz Vitamin Water - 33 grams
16 oz Jamba Juice (sunrise banana berry) - 59 grams
8 oz Red Bull - 27 grams
16 oz Snapple Lemon Iced Tea - 46 grams
1 Pop Tart - 17 grams
1 Cinnabon roll - 55 grams
1 cup Kellogg's Raisin Bran - 18 grams
4 Oreos (regular) - 14 grams
6 oz Yoplait strawberry yogurt - 27 grams
6 oz Yoplait light strawberry yogurt - 14 grams
1/2 cup Ben & Jerry's Cherry Garcia - 21 grams
16 oz Dairy Queen Blizzard (butterfinger) - 86 grams
21 oz McDonald's Chocolate Shake - 111 grams
1 tbsp ketchup - 4 grams
2 tbsp Thousand Island dressing - 5 grams
1/2 cup Prego Marinara sauce - 7 grams
Reeses's Peanut Butter Cups (standard 2 cup pack - 20 grams
2.6 oz Skittles - 47 grams
Snack Pack Chocolate Pudding cup - 16 grams

So, when it comes to sugar, which is a completely unnecessary ingredient (meaning it has no nutritional value and does harm to your body), what is 'moderate' in your opinion?

If you are someone that eats a candy bar and drinks three sodas every day then you may think dropping to one soda a day and having a candy bar three days a week is moderate. For me, I never drink soda and the only candy I have is dark vegan chocolate.

So.. it's all relative.