Category Archives: Appetizers

Eggless Salad

Raw Vegan Egg Salad

Sometimes I hear a phrase and it strikes me as being odd, so I Google it to see where it originated.  Case in point is the phrase “good egg”, as in “he/she’s a good egg”, meaning a good person.  Turns out this phrase became popular around 1900, but has it’s origins dating back to when the phrase “bad egg” was popular in the 1850’s.

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Brown Rice Spring Roll Wraps (v, gf)

IMG_0955When you’re crunched for time one of the easiest things to put together is a wrap.  The tricky part is finding something good to wrap stuff in.  Recently, I’ve been cutting back on wheat, so I’ve started using brown rice wraps instead.  All they need is a minute or so in some warm water to soften, and then they’re ready to roll.

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Fatayer (spinach pies)


When you’re of Mediterranean origin, celebrations mean plentiful food.  This week I had the great pleasure of celebrating my youngest child’s graduation from High School.  I was pleasantly surprised when the superintendent of the school system mentioned my son Joseph during her speech and quoted him, “The most important thing I have learned in school is simply how to learn.

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Whew, what a busy weekend!  Middletown High School put on a wonderful performance of “The Sound of Music”, and my son wound up being cast as Captain Von Trapp.  As a result, I wound up hosting different groups of aunts, uncles, grandparents, great grandparents, and cousins on Friday, Saturday, and Sunday.  I wanted to make sure everyone came away knowing how delicious a healthy vegan meal could be, so I put of effort into creating great tasting family friendly meals.  Here are a few of the dishes and some video clips for you to enjoy as well.

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Nutty Mock Tuna Salad

Mock Tuna

I like to eat a good balance of cooked and raw foods, trying to eat about 60-70% raw and maybe 30-40% cooked.  Some days I do better than others, but for the most part I’m close to these numbers.  The main reason for this is I just feel lighter when I eat a lot of raw.  Also, many plant nutrients can be destroyed by cooking, so it’s good to know which plants are better raw versus cooked.  Things like potatoes are pretty obvious, but some things like mushrooms also turn out to be healthier when cooked.  You’ve probably heard about tomatoes and how lycopene is increased when they’re cooked.  This is a good thing, as lycopene is not only an essential nutrient, but has been shown to reduce cancer risk.  Anyway, I’m kind of wondering off topic.  In my efforts to eat more raw, I present another take on vegan tuna salad, this time incorporating soaked walnuts.  Soaking walnuts helps to reduce the amount of phytates, or antinutrients, they contain, thus making it easier to absorb the many nutrients this dish provides.  As with most topics such as nuts and phytates, there are many schools of thought on them, and it’s hard to get good solid information saying absolutely yea or nay.  On one hand, walnut studies have shown them to be a health promoting nut with respect to heart disease (See here).  On the other they do contain phytates, which can inhibit nutrient absorption.  I guess, as with most things except leafy greens and whole fruits and veggies, all things in moderation.  Anyway, I present my Nutty Mock Tuna Salad.  Hope you enjoy.

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