So on this beautiful and sunny Saturday  morning Lauren joined my class looking very happy to meet me. She explained that she traveled not long time ago in France and loved Provence. She was very exited to meet someone French  in the Valley that could conduct a hands-on cooking class.

It was a small class. The beauty of the day and the market’s produce wanted me to make something very Provence style. Because it was like being in Provence that day!

We headed to the market and gather delicious fresh tomatoes, zuchinis, grass-fed meat, avocados, organic fresh almonds…My students met for the first time Megan (MMlivestockco, who raises cattle and sells grass-fed meat), Eva and Ron ( Tretowan Organic Farm), Cathy ( Ray’s ranch famous for her goat cheese, honey eggs and organic citrus)… and many more vendors.

During the class we made: A wonderful and fragant Soupe au Pistou (Provencal vegetables soup with pesto : Soupe au pistou , tomato, mozarella and basil bruschettas,  Morrocan style mini meatballs,Avocados – almonds tartines, and crispy Almond- phyllo nems served with Strawberries coulis.

 During my class students talk a lot  and share a lot. Lauren shared with us her journey as a Vegan  (a challenge she started two weeks before the class) and trying to keep up for 6 weeks. Of course everyone wanted to know more about it. So I asked her to share with my readers her story. This is a “two part “story, this one is about her journey, and next part, ” part two” is about a day type as a Vegan, with recipes and nutrition facts…and more. Stay tunned!

A Vegan Experience

By Lauren Johnsen Wall

I was a girl raised on a typical Western diet of highly processed foods, refined sugars, and lots of dairy.  Fast food cheeseburgers, plain hot dogs, grilled cheese sandwiches, boxed Mac & Cheese, and ice cream were some of my favorite foods.  Everything seemed to be the shade of tan, except for the brightly colored marshmallows floating in my cereal bowl.  My mother, an excellent cook and adventurous eater, succumbed to the limitations of my palate because of the stubbornness of my personality.  My diet remained the same up until college when I realized that my low energy and higher numbers on the scale were of course related to the food I was consuming.  The cold realization that it was no longer in my best interest to eat like a kid was the beginning of my culinary awakening; a journey that has taken me through many Food Network cooking shows, countless food magazines, and multiple cookbooks, in an effort to teach myself how to better nourish my body.  I soon came to understand that food was more than just something to eat.  Meals could be an event, a reflection of history, family, and time-tested experiments that required effort, resources, and dedication.

            That dedication eventually became a passion so profound I decided to go back to school to study nutrition.  Along the way I became enamored with Michael Pollan’s publications The Omnivore’s Dilemma and In Defense of Food, which raised my awareness of the meat and dairy industries and their impact on our health and environment.  In the classroom surrounded with others equally committed to a deeper understanding of human nutrition, I became exposed to different diet practices beyond the typical Western way I knew so well.    I became fascinated with one dietary practice in particular:  the vegan diet.  Although I had already come to the conclusion that a plant-based diet that included moderate meat and dairy intake was a better option than the diet of my childhood, the vegan diet’s elimination of all things animal seemed so limited—so severe.  I assumed such commitment must require fervor similar to religious devotion.  In my limited experience with practicing vegans I noticed a strong allegiance to the animal world, and their determination to protect the sanctity of all life seemed to be the main reason for their refusal to consume animal products.  I respected the sentiment, but had a very hard time grasping the logistics that such a restricted diet required.  Many times I heard myself comment that I could never give up the foods I loved; like butter, milk, chicken, fish, steak, cheese, or for goodness sake, Haagen-Dazs ice cream!  If you eliminated such an enormous food group, what could possibly be left in the diet to enjoy? 

            I decided to challenge myself to answer that very question.  I was curious to understand firsthand what committing to a vegan diet entailed after being so accustomed to the typical Western diet.  What would I feed myself?  How difficult would it be to eat out in restaurants?  What would my family think?  Most importantly, how would I feel?  I devised a six-week challenge to defy my ingrained childhood preferences, broaden my palate, and explore new recipes and cooking techniques.  I considered any potential health benefits to be an added bonus.  On a Sunday night I made my peace with my last bowl of ice cream, and went to sleep praying I could survive the next six weeks without succumbing to my habitual dairy cravings.   

            I wholeheartedly expected this challenge to be the hardest diet I had yet to attempt but surprisingly, it wasn’t.  It was actually enjoyable.  Although the first few days were slightly challenging while I adjusted my objective when entering a grocery store or surfing the Internet for recipes, it quickly became easier.  Unlike past diets that left me feeling bored and deprived, my conversion felt like a fresh new start filled with exciting possibilities.  I was embarking on a new adventure everyday in my kitchen!  Food seemed special and sacred.  My diet looked more beautiful than before.  Not just figuratively but literally—my plate was brimming with colors every shade of the rainbow; no artificial food dyes required.  Most importantly, I felt like I was becoming more respectful of myself, of the animal world, and of the environment.

            My enthusiasm was directly related to how good my body felt.  Since a large portion of my pre-vegan diet was devoted to dairy and meats, the elimination of all things animal left a void for me to fill with more fruits, vegetables, nuts, legumes, and whole grains than I had ever consumed previously.  My diet was now naturally enriched with loads of vitamins, minerals, antioxidants, healthy fats, and fiber.  I’m sure this increased nutritional load was contributing to my significantly higher energy level and overall sense of wellbeing.  My body felt light and capable; I even lost a few pounds without trying.  My mind felt clear and calm.  The dairy cravings that I knew so well faded away.  Unbelievably, there was not one day that I obsessively thought about my favorite ice cream.  It was the longest I had ever gone without my dear Haagen-Dazs, and I didn’t even miss it! 

            When discussing my dietary change with friends and family the number one concern was always about protein.  The high protein diet trends of the past decade have obviously left our culture consumed with the idea that we need pounds of protein to maintain health, and preferably in animal form.  There tends to be a focus on animal protein since it is a complete protein containing all the essential amino acids required by the body.  Plants are most often sources of incomplete protein, meaning they are missing one or more of the essential amino acids, or contain them in very low amounts.  Fortunately, the concept of protein complementation remedies this deficiency.  By combining different incomplete protein foods in the diet, one can consume all of the essential amino acids required by the body.  For example, eating only rice would leave the body deficient in the essential amino acid lysine.  Combine that rice with beans, which contain adequate levels of lysine, and you have yourself a complete protein meal: a tasty one too.  As for quantity, The Institute of Medicine recommends that healthy adults consume approximately 0.8 grams of protein for each kilogram of body weight per day.  According to the calculations I require 44 grams of protein daily, which is roughly equivalent to the amount of protein in 2 slices of whole grain bread, 2 tablespoons of peanut butter, 1 cup navy beans, ¾ of a cup of quinoa, and ½ a cup of chickpeas.  No 12 ounce steak required.

            Even though it is perfectly easy to obtain adequate levels of the major macronutrients protein, fat, and carbohydrates with a well-balanced vegan diet, there is a risk that long-term veganism can result in deficiencies in the micronutrients calcium, iron, vitamin D and B12, and omega-3 fatty acids, which are found primarily in animal sources. 

Calcium:

Dark leafy green vegetables and rhubarb contain high amounts of dietary calcium, but it is believed that the oxalates and phytates present prevent adequate absorption by the body.  Collard greens lower oxalic acid levels make them a better choice.  When choosing a breakfast cereal and milk alternative look for calcium fortified products.

Iron:

Enriched flour and breads, fortified cereals, and legumes can provide adequate amounts of iron.  It is important to eat these foods in conjunction with vitamin C to  increase iron absorbability.  For example, top your bowl of refried black beans with some chopped sweet red peppers.

Vitamin D:

Non-animal dietary sources of vitamin D are limited to mushrooms and fortified cereals and milk alternatives. Since the body has the ability to synthesize Vitamin D in the skin it is advised that vegans get roughly 15 minutes of sunlight exposure three times a week to produce the necessary requirements. 

Vitamin B12:

Plant foods are not reliable sources of vitamin B12, so nutritional supplementation is recommended.  One of my favorite vegan snacks was homemade popcorn tossed with melted Earth Balance spread and vitamin B12 fortified nutritional yeast flakes.  It tastes a lot like Parmesan cheese! 

Omega-3 Fatty Acids:

Good plant sources of omega-3 fatty acids include ground flaxseed oil, canola oil, walnuts and walnut oil.  I became accustomed to blending a tablespoon of flaxseed oil into my breakfast fruit smoothie, and enjoyed topping my salads with a handful of walnuts. 

Anyone attempting a long-term vegan diet who is concerned with potential nutrient deficiencies may way to discuss supplementation with their healthcare provider.     

            An adequately balanced vegan diet often requires more planning and more cooking.  When I prepared dinner I made sure to have enough leftovers that I could use for the next day’s meals.  I often found it necessary to wake up 15 minutes early to pack my lunch and assemble snacks to keep on hand throughout the day.  In a pinch I discovered that Amy’s Kitchen brand frozen meals provided a tasty selection of vegan options. The most challenging aspect of my vegan experience was dining out.  A lengthy conversation with the server often ensued, and usually resulted in a menu limited to just a few options. But my body felt so good, I honestly didn’t mind.  The only time I allowed myself to break the rules was if I had something to learn from the experience (if I had cooking lab for instance), or if I was dining in someone else’s home.  I didn’t feel that it was appropriate to impose my own restrictions on others, or refuse a meal so thoughtfully prepared.

            Eventually my six-week vegan diet challenge came to an end without fanfare or hoopla.  There were no pints of Haagen-Dazs waiting in the freezer at the ready.  My husband and I were on vacation visiting family at the time, and one day while out to lunch I just decided to order pizza.  Then one morning I had some scrambled eggs.  There was a steak dinner, and cake and ice cream at a graduation party.  I was amazed at how easily I slipped back into my old eating habits.  But something had definitely changed: I was much more aware of what I was consuming.  My food group priorities had shifted.  As I gradually began eating more animal products I was upset to realize I was consuming less of the beautiful foods I had come to adore.  I didn’t want my plate to look drab and monotonous; I wanted to see colors! Experience crisp textures! Taste fresh flavors!  Over the course of just six weeks these elements had become terribly important to me.  I learned firsthand the importance of a diet filled to the brim with quality fruits and vegetables, and I now strive to include them daily.  A trip to the farmers’ market every Saturday morning has become an enjoyable hobby my husband and I share.  Our current obsession is summer squash of every shape, size, and color.  I delight in trying new recipes that place whole foods prominently at the center of my plate, instead of relegated to the side as they once were.  And though I again consume animal products, I do so less frequently, and in considerably smaller portions. 

            Although I enjoyed my vegan challenge immensely and gained much from the experience, the decision to convert to a vegan diet permanently needs to come from a place much deeper than a personal challenge in order to be sustainable.  I have found that the everything in moderation diet is more realistic for me personally.  Nevertheless, I will always be thankful for my vegan experience and the lessons I learned: that what I choose to fuel my body with will significantly influence how I feel, that the extra time required to feed my body well is absolutely worth the effort, and that my dietary choices reflect my level of respect and appreciation for the gloriously diverse bounty that nature provides.

Lauren Johnsen Wall mixing almonds-butter-eggs for dessert

Lauren Johnsen Wall was born and raised in California, and received a degree in Business Management from San Diego State University.  A backpacking trip through Europe after college was instrumental in expanding her culinary horizons by exposing her to new cuisines.  She gives special credit to France for igniting her passion for thoughtfully planned and delicious meals.  She has been on a culinary journey ever since, learning to cook along the way and pursuing a Master’s in Nutrition.  Lauren truly believes that time in the kitchen is time well spent!   She feels that meals prepared with locally-sourced seasonal organic ingredients taste so good; it’s worth the extra effort to procure them.  She created thedomesticdish.com to document her kitchen adventures and to share her favorite culinary discoveries.   Her ultimate goal is to write recipes and cookbooks that help others realize the pleasures and health benefits of a home-cooked meal.  She currently resides in Southern California with her ultimate taste tester, husband Matthew Wall.

So after one week of “Camping” food, and because it was after all my vacation too, cooking was not what I wanted to do, plus the very high elevation : 7000 Ft, make you tired for the first days you are in Tahoe, back home, last Sunday, I was craving for some Homey food, as I talked to my mother on the phone (my parents live in France), she told me she needed to check her “Tomates Farcies” in the oven… just her words and I swear I could smell the roasted stuffed tomatoe in my parents’ kitchen. An unforgetable scent, the scent of Summer at my parents’ house.
Tomates Farcies mean Roasted Stuffed tomatoes. In summer the tomatoes are big so you can stuff them easily and roasted tomatoes are the best Summer dish in my opinion. In France, the housewife usually stuff it with mixture of sausage meat, bread, egg and milk.
Since I had delicious ” Saucisses de Toulouse” from Euro Food Depot San Diego

and delicious red bell pepper, large tomatoes and Zuchinis from Temecula Farmer’s Market, I decided to make my ” tomates Farcies”.

Celine’s Stuffed Tomatoes

• 1 cup Jasmine rice
• 3 cups vegetable or chicken broth
• A few sprigs of bay, rosemary, thyme (or a pinch
each of dried)
• 6 ripe but firm large tomatoes
• 1 onion, finely chopped
• 2 garlic cloves, finely chopped
• 1 red pepper bell finely chopped
• 4 tbsps olive oil, plus extra for drizzling
• Salt and freshly ground black pepper
• 3 cooked ham slices ( minced)
• 2 Saucisses de Toulouse or Pork Sausages
• 2 slices of bread ( 1 day old)
• 1 Organic Free range egg
• 1/4 C Organic milk
• 2 medium Zuchinis (optional)
•

Method:
1. Preheat the oven to 375F.
2. Cut a thick slice off the top of each tomato; leaving on the stalk if you can and reserve the tomato tops. Cut and scoop away the seeds and juice from each tomato. Keep the tomato pulp and cut in small pieces.
3. Cook the rice in a medium saucepan with the vegetable stock, and herbs. Stir occasionally and simmer until just cooked through, which takes about 10-15 minutes make sure the rice isn’t over cooked as it is cooked again inside the tomatoes. Drain. Set the rice aside.
4. Mix in a medium bowl the bread, egg and milk. Mix well and squeeze it.
5. To make the filling. In a saucepan pan fry the onion gently in little the the olive oil, until soft and starting to caramelise. Add the garlic and fry for a minute before adding the bell pepper with a little salt and pepper. Gently cook for five minutes and then add the tomato pulp. Cook for a couple of minutes and then combine well. Add the broth. Taste and season well. Then add the ham and the sausage (shredded in tiny pieces).
6. Cook until each ingredients is soft. Add the cooked rice and the bread/egg/ milk mixture. Mix all ingredients.
7. Spoon the mixture into the hollowed tomatoes, mounding slightly. Sprinkle leftover stuffing on the bottom of the pan. Drizzle entire dish with olive oil. Place the reserved tomato slices on top the tomatoes.
8. Oil the bottom of a baking dish, big enough to fit the tomatoes snugly, with 2 tbsps of the olive oil. Place the hollowed tomatoes in the prepared dish.
9. Bake for about 20 minutes.

With Zuchinis

Scoop out the Zuchinis pupl with a teaspoon. Add to the mixture until cook. Then proceed the same way as with Tomatoes.

Serve it with rice or couscous.

This is how I imagine the perfect Summer picture.

Celine’s Cuisine Blog is taking a break!

See you all in September!

HAPPY SUMMER!

Photograh: Skona Hem