Friday, April 7, 2017

Recipe: Tempeh Tartare with Avocado Aioli

I returned to the set of WWLP-TV to make this light and crispy spring salad.  It's a twist on a traditional Norwegian tartare made with raw herring, but I like my vegan version much better!

The crunch comes from diced celery, jicama, and Granny Smith apple. They're tossed in a vinaigrette made with spicy Dijon mustard boosted by a kick of heat from a few drops of Sriracha.

Serve it on top of a salad of bitter greens like these radicchio leaves seen here, or spread it on top of avocado toast for a simple sandwich.  I also like to add some lightly blanched asparagus for that hint of spring.

Garnish with edible flowers like pansies or wild violets and add a sprig of garlic chives if you're lucky to have some popping up in your yard right now!

See me demonstrate how to make this quick and easy recipe on WWLP-TV's "Mass Appeal" cooking segment:

Wednesday, March 15, 2017

New Appointment: Trustee of AVS

I'm honored and excited to have been named to the Council of Trustees of the American Vegan Society (AVS) which was founded in 1960 by H. Jay and Freya Dinshah. AVS is a 501(c )(3) nonprofit, nonsectarian, nonpolitical, tax-exempt educational membership organization teaching a compassionate way of living by reverence for life and ahimsa.

I look forward to expanding the AVS mission by offering vegan education opportunities to the general public and working with restaurants and food service operations to add vegan items to their menus. As a member of the AVS Speakers Bureau I am also available for public presentations at schools, libraries, and other interested organizations.

You can read the announcement in the Spring Issue of the American Vegan below.

Friday, March 3, 2017

Radical Vegan Wellness

adjective: radical
1 (especially of change or action) relating to or affecting the fundamental nature of something; far-reaching or thorough.

I want to introduce you to my new Radical Vegan Wellness program.

It’s a comprehensive health overhaul incorporating diet, physical exercise, stress management, and holistic health care to create a healthy family, healthy home and garden, and healthy communities. Many have called it transformative.

I know you’re a compassionate person who cares about animals, people, and the planet, and you want your lifestyle to reflect your values, but you need some guidance and support.  That’s what I’m here for!

Maybe you’ve been vegan for awhile, but you’re the only one you know who shares your values.  Or you’ve switched to a plant-based diet but want to take your health to the next level.  Maybe you’re tired of popping pills for this or that ailment or you just feel tired all the time despite being vegan. Or maybe you’re just getting started on the vegan path, but you need help taking that first step and following through.

What I want to share with you is a plan to take charge of your own health: how you eat, sleep, exercise, and heal yourself. It’s life-changing; not just for you, but for those around you as well. I fully believe that, 
When we come together in unity with compassion for ourselves and all beings, we can heal the planet.  
I’m committed to making this change happen by sharing what I know with you.  Nearly twenty years ago I became vegan for health reasons. I was tired and cranky all the time, had asthma and seasonal allergies that seemed to last all four seasons, I got migraines nearly every week, and I just didn’t think I’d ever feel well again. When allergists told me I needed to be on medication the rest of my life and get rid of my dog who they claimed was causing my asthma, I decided to seek alternatives. This began my journey of discovering how diet, exercise, and holistic health care can transform your life.

I want to let you know what worked for me and has worked for dozens of my clients over the past 13 years. These are simple strategies that anyone can incorporate into their daily lives to ensure success.  Whether it’s losing a few pounds, eliminating food cravings, learning how to create quick and easy meals, increasing energy, or all of the above, I can help. 

Want to learn more?  

I will be hosting a free Skype video conference call on Saturday, March 18 from 2:00 to 3:00 p.m. (Eastern Time) to talk about this new program and answer any questions you may have. 

Space is limited to the first 10 people who contact me.  

If you’d like to reserve your spot, please RSVP “Yes” with your Skype handle and I will add you to my contact list.   

I look forward to speaking with you about Radical Vegan Wellness

Wednesday, February 22, 2017

Recipe: Family Favorite Marinara

One of our greatest challenges as vegans is living among non-vegans, particularly family and friends. I'm often asked how to make food that's appealing to even the "committed carnivore" (perhaps you know someone like this!).  My answer is always: take the familiar and make it fabulous!

Summer vegetable lasagna with fire-roasted tomato marinara 

If your family traditions are Italian like mine, you'll want to master a good lasagna, ravioli, or polenta dish.  These are familiar favorites that everyone knows and loves.  You'll want your meals to taste as good as they look.  So a garnish of fresh herbs, a drizzle of parsley oil or vegan pesto, or handful of toasted pine nuts sprinkled over the top will add visual interest and stimulate the appetite.

Penne with marinara, parsley pistou, and cashew crema

Starting with a foundation of a basic marinara made with fresh basil and fire-roasted tomatoes is essential.  It can be tossed with spaghetti and vegan meatballs, used as a dipping sauce for breaded tofu mozzarella sticks, slathered on pizza, or combined with a tofu ricotta for calzones.

Deep dish pizza with peppers, onions, fire-roasted tomato marinara, and herb oil

Having authentic flavors is key to a successful dinner with non-vegans.  Always have some cans of crushed tomatoes on hand so you can whip up this quick and easy sauce in minutes.  It will taste like you worked all day in the kitchen stirring a hot pot of bubbling tomatoes.

Sun-dried tomato marinara on zucchini noodles

Another technique I use is to add "flavor bursts" for all types of cuisines:  Italian, Mexican, Thai, Japanese, West African, French, Chinese, Indian, etc.  Combining fresh herbs, dried spices, and the elements of salty, sweet, sour, bitter, spicy, and savory makes food satisfying and delicious.

In my private cooking lessons I teach which spice goes best with each cuisine, how to add variety to otherwise ordinary meals (to make them fabulous!), and how to achieve balance through color, taste, and texture.  In just a couple of hours I can help you master these skills and show you how to transform mundane meals into gourmet feasts.

Contact me for details!

Family Favorite Marinara
1 20 oz. can of crushed fire-roasted tomatoes
3 cloves garlic
1/2 cup onion, diced
1-2 tsp dried oregano
1 1/2 tsp sea salt
10-12 large basil leaves

In a large sauce pot on medium heat, sauté onions and garlic in olive oil until soft and beginning to brown, about 5-10 minutes. Stir frequently to prevent sticking.  Add crushed tomatoes, oregano, and salt, and simmer on low for 10-15 minutes to thicken. Meanwhile, stack basil leaves, roll into a cigar, then slice very thinly into a chiffonade.  Stir half the basil into the sauce just before serving, then use the remaining as a garnish on top. 

Friday, February 17, 2017

Recipe: Loaded Oatmeal

When I'm presenting to an audience of new vegans or those who are "vegan curious," I'm often asked what I eat for breakfast, lunch, and dinner.  My cookbook Easy Peasy Vegan Eats is filled with over 100 quick and easy recipes for salads, soups, entrees, and other delicious meals that can be eaten for lunch or dinner, but when it comes to daily breakfast, many people don't have time to prepare tofu scramble or pancakes (even though those recipes from my cookbook are both fabulous!).

What to do?  I start each day with a breakfast loaded with superfoods that fills me up, warms me up, and keeps me energized all morning.  It takes just a few minutes to prepare and is perfect on a cold winter morning.  The oatmeal can be soaked in unsweetened almond milk overnight in a large mason jar, then all the toppings added in the morning for a meal that's easily transportable to your office.   Or you can cook your oatmeal on the stovetop the traditional way to make a hot breakfast at home.

I like to add some combination of fresh and dried fruit, nuts, seeds, and spices that work together synergistically to boost the immune system.  The oatmeal is loaded with fiber and protein which will help fill you up and aid digestion.  For natural sweetness, I use about 10 drops of liquid stevia in the almond milk, then I add fresh and dried fruit, typically a banana, some berries, and raisins or dried cranberries.  Berries are among the healthiest fruits since they're high in antioxidants and natural cancer-fighting phytonutrients called anthocyanins.  A handful on your loaded oatmeal is ideal.

Nuts and seeds are high in protein and omega-3 oil which helps lower bad LDL cholesterol.  I use about a tablespoon each of flax seeds, hemp seeds, and chia seeds. Be sure to grind your flax seed with a spice mill or coffee grinder in order to better digest them and absorb their nutrients.

Finally, the spice of life!  Turmeric is a powerful anti-inflammatory superfood that has tremendous health benefits.  It has been used to treat cardiovascular disease, osteoarthritis, lupus, cancer, alzheimer's disease, and so many more.  Even if you're fortunate not to have any of these conditions, turmeric works as a preventative, and just 1/4 tsp a day can improve your body's natural defenses.  Add a few twists of fresh-cracked black pepper to increase the absorption. I sprinkle turmeric, powdered ginger, and Ceylon cinnamon on my breakfast cereal, oatmeal, or in a smoothie every morning. The flavor may take some time to get used to, so start with a little less, then gradually add more as your tastes adjust.

Loaded Oatmeal
(1 serving)

1 cup water
1/2 cup oatmeal
1 cup unsweetened almond milk (add a few drops of Stevia for sweetness)
1 Tbl ground flax seed
1 Tbl ground hemp seed
1 Tbl chia seed
1/4 tsp turmeric
1/4 tsp cinnamon
1/4 tsp ginger powder
1/4 cup raisins
1/4 cup walnuts
1 banana
8 blackberries (or any other berry, fresh or frozen)

Combine water and oatmeal in a pot, bring to a boil, then lower heat and simmer about 5 minutes until creamy. Alternatively, place in a Mason jar to soak overnight. Pour into a serving bowl and stir in almond milk.  Top with remaining ingredients.


Sunday, February 12, 2017

Heart Healthy Foods

February is Heart Health month, and what better way to take care of our hearts than with the food we eat?  Take the advice of Dr. Kim Williams, the former president of the American College of Cardiology, and choose a plant-based diet free from meat, eggs, and dairy.  Dr. Williams went vegan after a routine blood test showed his LDL levels were dangerously high, even though he thought he was eating a healthy diet with low-fat milk and skinless chicken.  After conducting extensive research, he realized that animal products are not healthy foods to consume, particularly for those at risk of heart disease.

Heart disease is the leading cause of death for both men and women.  Risk factors such as obesity, high cholesterol, and high blood pressure can take a toll on our hearts.  The good news is that these degenerative conditions are largely reversible through diet, physical activity, and stress management.

Dr. Caldwell Esselstyn, a cardiologist at the renowned Cleveland Clinic, is one of the pioneers in the therapeutic use of a plant-based diet to treat and reverse cardiovascular disease.  He has been recommending a plant-based diet to patients with heart disease for decades.  According to Dr. Esselstyn,

"My program is a nutrition-based therapy that has been scientifically-proven to reverse heart disease. Coronary angiograms (X-Rays) of the patients in my study show an actual reversal of the disease. To experience these benefits, my patients must stick to my plant-based diet program strictly, but the effects are more than worth the effort. For those that are very sick, it is the most effective treatment option–far less dangerous and more effective than invasive surgical procedures such as stents and bypass (except in acute emergencies), and much more effective than drugs alone. Traditional cardiology has relied on technology to ease the symptoms of heart disease, but has not addressed its causes. My approach is not another stop-gap solution, it prevents heart disease from occurring in those who don’t yet have the disease, and it heals the body and reverses the disease when symptoms are present."
While making this switch may seem like a dramatic change, compared to open-heart surgery and a lifetime of medication and related side effects, more and more people are choosing this less-invasive alternative.  What they're discovering is that it's not only easier than they thought, but delicious, too!

Heart healthy foods are loaded with fiber which helps cleanse fat from arteries and the digestive tract.  The anti-oxidants present in plant-based foods reduce inflammation, repair cell damage, and aid in new cell growth.  Synergistically, these foods work together to boost the immune system and restore healthy gut bacteria that aids in digestion.  You'll want to make these superfoods part of your daily eating routine.

Greens - dark leafy greens such as kale, collard, spinach, Swiss chard, plus cruciferous vegetables like cabbage and broccoli
Beans & Legumes - loaded with fiber and protein - black beans, pinto beans, navy beans, chickpeas, lentils, as well as hummus
Garlic - a natural antioxidant that lowers cholesterol and blood pressure
Mushrooms - lower cholesterol and boost immune system, shiitake is among the best
Berries - blackberries, blueberries, raspberries, strawberries, cranberries, goji berries
Probiotics - aid in digestion and boost the immune system - fermented foods such as sauerkraut, kimchi, kombucha tea, apple cider vinegar
Nuts & Seeds - lower cholesterol, lower blood pressure, aid in weight loss - almonds, pistachios, walnuts, chia seeds, hemp seeds, flax seeds, pumpkin seeds
Herbs & Spices - incredibly concentrated antioxidants - turmeric, cinnamon, cumin, cayenne pepper, ginger, Holy Basil (tulsi), green tea

Sunday, January 15, 2017

Vegan Resolution presentation

Yesterday I had the pleasure of speaking before a group of about 50 people who had come to learn about how to be a healthy vegan.  The theme of the presentation was "Vegan Resolutions," for anyone who had made a New year's resolution to go vegan.  I was happy to learn that almost half the audience were vegan and the rest were, as I like to call them, "pre-vegans" - those who came because they were curious, but not yet ready to commit to making a change.

There was interest right from the moment people walked through the door and saw a beautiful array of vegan snacks out on a table generously provided by the Unitarian Universalist Society's sustainable living committee for them to sample.  Conversation was lively and everyone was primed to learn more about how to make these delicious foods just from plant-based sources.

It comes as second nature to me now, having been vegan for nearly 20 years, but I remember one of the first vegan meals I ever ate at a restaurant and being shocked that you could make ravioli with a béchamel sauce without using any butter or cheese!


I imagine there were many people in attendance here who had the same reaction when eating a layered bean dip topped with melty gooey Daiya cheddar and decadent chocolate brownies.

I shared information about obtaining maximum nutrition on a vegan diet including where to get your protein, iron, and calcium, stocking your pantry with superfoods, and overcoming obstacles to making the vegan transition.  For more information and individualized recommendations, I offer a Vegan Wellness Jumpstart and nutrition coaching services.  Contact me for details!

Friday, January 13, 2017

Vegan Nation Interview

It was a pleasure speaking today with Marlene Narrow, host of the online radio program, Vegan Nation.  We discussed my background as a vegan educator and activist and how a health crisis lead me to live a more purposeful life on behalf of the animals, people, and the planet.

If you missed the program, you can listen to the archived show right here:

One listener writes,
Mary Lawrence is astounding. The details of her formidable achievements and accomplishments could fill an entire program. She is easy and engrossing to listen to. I can see that she is a great teacher. I was avid for every second of the show. Mary communicated powerfully and yet it was evident that she is, as you noted, humble, which adds to the power of her words and her engaging force as a speaker. What ran through my mind was that Mary seemed to me like the embodiment of the phrase: "If you want something done (brilliantly!), ask a busy person!" I loved this show!
Please listen in and enjoy the show!

Thursday, January 5, 2017

Restaurant Review: Indigo Indian Bistro

I love going to this place.  In fact, I've told everyone how good it is so many times that I figured I should finally write a blog post to spread the word even further.  They specialize in South Indian cuisine and make some of the best dosas around.

It was a cold and blustery winter morning, and after I finished a bunch of errands I found myself starving and craving Indian food.  Since Indigo Indian Bistro in Manchester, CT is just a quick drive from Hartford and mere seconds off the highway exit, I knew where I was headed for a late lunch.

The daily buffet here is an incredible bargain at just $9.99 on week days and $13.99 on weekends.  There are typically at least 4 vegan entrees, along with a couple of hot appetizers. chutneys, rice, bread, and sometimes even a vegan dessert.

Today's array of delicacies included a spicy Tadka Dal, Mangalorean Vegetable, Baiti Baingan, curried shredded vegetable, and pakora.  They were all tasty, and did an excellent job of cleaning my sinuses.

I was pleasantly surprised by the dessert, a stew-like mung bean jaggery.  It had the consistency of lentils but with the sweet savory flavor of unrefined cane sugar tempered in a coconut sauce.  I think on a cold day I'd be happy with just a steaming bowl of this dessert.   It was a nice ending to a delicious feast.

The atmosphere is quiet and calm, perfect for a leisurely lunch.  My server was attentive without being intrusive, and my water glass was filled without the need to even request it.  I hadn't realized the vegan dessert was on the buffet because it was near the meat dishes which I avoided, but she let me know about it and made a point to serve some for me.  I felt like my needs as a vegan were well met, and I'd be confident to return knowing I can trust my servers to bring me dishes without any animal products.  So when you go, proudly say you're vegan and I can guarantee you'll be treated well!

Tuesday, January 3, 2017

Vegan Resolution - Get Healthy in the New Year!

Are you trying to improve your diet for the sake of the planet, the animals, and your own health? If so, then consider a whole foods, plant-based diet that's high in fiber and antioxidants. For many of us that can be confusing, even intimidating. Not to worry! This is the perfect time of year to get started, and I will give you tools that will help you succeed. 

This presentation will include tips on overcoming obstacles, meal planning, and cooking quick and easy recipes. Delicious vegan snacks will also be served. 

To register for this event, visit the Facebook event page.

Sunday, January 1, 2017

New Year's Day Vegan Brunch

Hello 2017.  Let's make some mischief!

We kicked off the new year right with a Vegan Brunch catered by my personal chef business, Well on Wheels.  It was an intimate gathering of friends coming together to talk about food, families, activism, and spreading the vegan message while eating some decadent savory and sweet goodies.

The menu included Tofu Florentine Quiche, Benevolent Bacon, Sesame Strignbeans, Kite Hill cheese and vegan caviar on baguette, Cranberry Streusel Muffins, Apple Cinnamon Bread Pudding with Maple Pecan Praline and Coconut Whip, grapes, clementines and pomegranate, and chocolate truffles.

We talked and ate, then ate some more.  Even though it felt decadent, there was a lot of healthy stuff here with the fruit and veggies, so we didn't feel too guilty when everyone left stuffed.

Let's make 2017 a year of spreading the easy peasy vegan message that you don't need to feel deprived to be vegan, and anyone can do it.