Recipe: Shepherd's Pie (All-Vegan All-Star!)

Vegan shepherd's pie

One essential part of managing my stomach issues is managing my stress!  One big relief is not worrying about "what to eat" after a long busy work-day.  I also worry about good nutrition -- eating "right" takes time.  

(Even for the most efficient of us, right?  When your day is full of work stuff, commuting, household chores, family commitments, and trying to exercise/breathe -- it can be exhausting to squeeze in home-cooking, even with meal plans, organized buying, and quick kitchen hands.)

Casseroles are my go-to for quick and good home-made meals!  A few months ago, I decided I was going to master a vegan Shepherd's Pie.  I love the idea of mashed potatoes topping -- and all those greenmarket roots look so happy under there together.   After studying several recipes in my book collection (Moosewood, Veganomicon and others) and online (including the Minimalist Baker's pie), I ended up with my take on it.  

And, as an easy to digest meal for cranky guts -- this one is so comforting and easy to tolerate for me. 

SHEPHERD'S PIE (ALL-VEGAN ALL-STAR!)

Ingredients: 

Amounts can and may vary depending on what you have available.  Generally, this is my favorite ratio:

Vegetable filling:

2 large or 3 medium parsnips, chopped 

3 medium carrots, chopped 

1 large leek, thinly sliced 

2 medium sweet potatoes (yellow or white), chopped 

3 cloves garlic, minced/pressed 

Optional:  Celeriac (that knobby thing in the photo) really adds flavor and texture to the dish.  I've made this with and without and prefer the celeriac.  I also have added celeriac to the boiling potatoes and mash it along for the topping.

Middle layer:

2/3 C. - 1 C. coarsely chopped walnuts 

1 16 ounce can kidney beans, rinsed (or 2 cans if you want more "middle layer").  I like the Brad's Organic beans shown here or any BPA-free can (or dried beans if you have time to prep them!)

Potato topping:

4-6 potatoes for the mashed topping, or enough to cover your pan of choice.

I usually use 4-6 potatoes.  Yukon or other white potatoes look the most "professional," but I have experimented with adding red and/or purple potatoes as well -- though the result looks not so appealing for guests.  :)   You can peel the potatoes for a more polished look but I always leave the nutritious and tasty skin on my mashed potatoes.  

Preparation:

Preheat oven to 400 degrees.

1. Prep the vegetables:  peel and chop the parsnips, carrots, leeks and sweets, and celeriac if using.  A uniform size is key, on the smaller side is ideal.  But you don't have to use a ruler or worry too much about it -- just get everything about the same size!

2. In a large skillet (cast iron is exceptional for this), add a few spoonfuls of water and the leeks.   Cover with lid.  Cook for a minute and add the rest of the vegetables and garlic.  Cover with lid to "steam sauce" until softened.  Stir occasionally, adding more water as needed.

Vegetables soften up during the steam-saute.  Don't forget to cover with lid. 

3.  While this cooks down, make the mashed potatoes.  I literally mean "mashed potatoes."  I boil them, drain the water, and mash them.  No salt, no vegan butter or oil of any kind, no soy milk or other liquid.  Just mash 'em.  I leave the skin on because I like the taste and "all the vitamins are in the skin," as we learned years ago.  I also like how rustic it makes the dish look.  

4. Make the middle layer/filling:  take rinsed can of kidney beans and combine with nuts.  Blend very well so beans get smooshed with the nuts.  I have found the best technique is to just knead this together with your hands.   I usually start with less nuts and taste as I blend to get the right flavor.    

5.  In an 8x8 or 9x11 pan, spread the softened vegetable mixture.

6.  Spread the bean-nut mixture on top of this.  I have used one can and it doesn't fully cover the vegetables, but you can use 2 cans for a more thorough cover.  Whatever you prefer!    You will see it doesn't look pretty while you are putting this together...

  

This will transform and look much better after it is cooked!

7. Toss the mashed potato on top.   Do not press down -- you want this to be "thrown" together so the potatoes are not flattened.  (You could use a fork to make interesting patterns, and help with browning, but I had a great result by just literally "globbing" on the potatoes. 

8. Put in oven, uncovered, and bake at 400 degrees for 30 minutes.   Check to see if "browned" and cooked through to your liking.  (You could eat the whole thing already, without baking, but the oven gets the potatoes pleasantly dried out on top and makes the nut-bean filling "come together.")

BONUS:  This dish is even better the next day when ingredients have mingled.  AND it freezes very well! 

I like serving with roasted squash (yes, MORE vegetables!) or just eat on its own.  A complete meal in one!

Recipe: Pinto Beans and Greens Tacos (with or without salsa)

Pinto and chard tortilla

Another successful experiment with "stuff laying around the refrigerator!"   I wanted something easy on my stomach after too many late dinners, and meals out.  So, some chard, a can of pintos, and frozen tortillas came together for this gut-friendly combo.  

A note on beans and other legumes:  Many of my meals involve legumes, a food often experienced by others as very non-gut friendly.  I've been eating this powerhouse food for decades -- peas, lentils and beans are a staple of my veg diet: I often eat legumes twice a day, and usually daily.    My guts don't seem to be bothered by most beans, except occasionally chickpeas or lentils can give me a gassy aftermath.    My thought is, as long as my guts are doing okay on legumes, load them up -- they are healthy, they are vegetarian :-) , and they are yummy!     For tips on reducing "bean issues" see this article on "respecting the bean" and Choosing Raw's guide to bean digestion.



PINTO BEANS AND GREENS TACOS

Ingredients
*Tortillas
Swiss Chard, kale, spinach, or whatever other "greens" you have on hand.  Mix and match!
**Pinto beans or whatever other beans you want to use
Fresh herbs (sage, oregano, thyme…)
Garlic (or garlic scapes, garlic greens, no rules here)
Tiny bit of olive oil for flavor and cooking assistance

1. In large pan (cast iron preferred), saute garlic in the small amount of oil until softened and aromatic.
2. Separate stems from leaves of the greens.  If using chard, chop stems and add to the softening garlic.
3. Cut leaves into strips.   Add to pan, and gently "fold" into the garlic/stems.
4. Chop/tear herbs into small bits and add to pan, stirring in.
5. Add water to just cover bottom of pan.
6. Cover the pan and slow-braise the greens until very soft, about 15 minutes.  Keep adding water, stirring/folding.  Braise longer if needed.  The longer the better!
7. Meanwhile, heat beans in a separate pan (or pot).
8. When beans and greens are done, heat tortillas on the stovetop.
9.  Place tortilla on plate.  Cover with spoonfuls of beans and then greens.
10. Fold and eat and enjoy!

Salsa:  Optional.

* My greenmarket sells Hot Bread Kitchen's corn tortillas, and they've become a welcome regular in MY kitchen!   They've inspired me to create all sorts of "bean and greens" combos for quick dinners and lunches. 

**I prefer to make my own beans "from scratch" but after not being able to find my beloved Cayuga Beans and a few busy weeks with no time to cook, I discovered Brad's Organic beans (in BPA-free cans!).  They're "good enough" and even pretty delicious, especially the kidney beans, pintos, and garbanzos.  There's even a fun "chili mix!"  Rinse the beans well to wash away excess sodium.

Recipe: The Best Breakfast Cookie (or Homemade Bar or Vegan Oatmeal Cookie)

My first batch -- which I could not stop eating!

For years, I have been trying to find a granola or bar-like snack that is tasty and meets my high standards:  peanut-free, soy-free, sugar-free, minimal fat, and vegan.   Whew!  I found one -- and it's my own hybrid recipe of Glow Kitchen's Easy Oatmeal Vegan Cookie and The Minimalist Baker's "breakfast cookie."    I agree with John and Dana (the Minimalist Bakers) who confess these "turned out so good I simply could not stop eating (as in "6 cookies in one day" kind of good)."    Glow Kitchen calls this a cookie but I think it's closer to a terrific granola bar alternative!

BEST BREAKFAST COOKIE / HOMEMADE BAR / VEGAN OATMEAL COOKIE

Ingredients

1 and 1/2 C. oatmeal (I used Quaker Oats, regular variety)

2 tsp cinnamon

1/8 tsp salt

3 small to medium browning bananas (mine were lightly spotted)

1/2 C. applesauce, unsweetened

1/2 C. raisins

1/3 C. unsweetened dried cranberries (I prefer these)

1/4 C. ground nuts (I used a mix of walnuts and pecans from Tierra Farm)

1. Preheat oven to 350 degrees.
2. Mix oats, cinnamon, salt, dried fruit and nuts.
3. Put bananas into a large bowl and mash with a fork. Or, if you don't mind doing this with your hands, it's really the most effective way.  Just squish the bananas between your fingers…   
4. Add applesauce and mix well.
5. Add the dry ingredients to the wet ingredients and mix/fold together.
6. Line a baking sheet with parchment paper.  (Critical -- cookies may stick if you do not use parchment paper!)
7. Use a tablespoon measuring spoon to drop 2 T. of batter per cookie on parchment paper.  Shape into "cookie" shape if needed and lightly press cookie as dropping it onto pan.
8. Bake for 25-30 minutes.   I left these in for an extra 5 minutes or so just until the first sign of browning on some of the cookies.
9. Cool individual cookies on plate or rack.  
10. KEEP REFRIGERATED.   I do not know the shelf life but it seems these need to be eaten relatively quickly.  Not that this will be difficult to do.  :)

The finished product, cooling! 

Cookies in Pyrex storage container ready for refrigerator.  The plated cookies never made it that far.

Putting on the GERD (Dinner at the St. Regis)

Last week, I was invited to a winter fundraiser dinner held at the swank St. Regis hotel.  Finding a dress to wear was a major concern (that I solved quickly -- thank you, Nordstrom Rack and Adrianna Papell!) but wondering how I'd survive the evening without pushing my GERD to its limit was an even bigger challenge.   

I decided to give myself a head start by avoiding caffeinated tea for a few days up to the dinner, and also being especially mindful to eat slow and small portions.   (I hate to admit it, but tea can be a trigger for me.  I've been experimenting with ways to still enjoy it and minimize any trigger backlash.  Avoiding caffeinated tea for a day or two really does seem to allow me to drink a cup without issues, as long as my gut is feeling comfortable to start.)  I also increased my apple intake (applesauce and raw apple) and again avoided caffeine.  When it was time to go to the St. Regis, I told myself to relax, to do what I can to minimize my triggers but not to obsess about what I was eating (I don't have an allergy), and to focus on the festivity of the evening -- not just the food.  (Being a "foodie" that's a tall order, but I think reshifting my mindset did help.  I did not feel deprived avoiding a truffle; there was a fabulous view to photograph!)

APPETIZERS: HARD TO AVOID, HARD TO SAY NO


The willpower needed to stay the GERD-friendly course is like that of anyone trying to stick to a diet, whether for a health issue or weight control.   I felt immediate pressure to indulge in the passed appetizers and while I could have nibbled on something "healthy" beforehand, I chose to enjoy food at the event -- it was a special occasion and I wanted to participate in this "foodie's paradise."  My first choice was not a good one -- the brie cheese with honey on a fancy cracker.  It was the first tidbit offered to me, and I gave in to the polite waiter's impressive gentle pressure.   I thought I was going to gag; the cheese was so rich, with my very minimal dairy intake these days, it was overbearing.


Some mingling, and then I had a few nuts from a bowl and some "crudites" from a silver chalice -- good choices!   Some sparking water with lime, and I felt fine.    I'm already easily avoid non-vegetarian choices, so the pancakes with caviar, smoked salmon, and pigs-in-a-blanket did not even vaguely tempt me.   But others I could not resist -- where else do I get to slurp high-end mac and cheese from a ceramic spoon handed to me by a waiter in black-tie?  I resisted for a minute but soon gave in to a spoonful.  And a second spoonful.  Did it affect my gut?   I'm not sure, but I did feel a little disappointed that I did not maintain my vegan aspirations.  (That casein addiction, again.)

FIRST COURSE: BREAD AND SALAD


Once we were seated, it was easier to manage what I ate, and to eat slowly.  I found the waitstaff extremely helpful -- a "secret weapon" for anyone with a dietary concern.  They assured me they would have something vegetarian for me (at this point, vegetarian was "good enough" -- vegan was going to be too complicated). 

Dinner began with rolls and a mixed greens salad featuring green and white asparagus.  Divine!

I decided I would try just a bit of the round butter ball, and ignore the scoop of goat cheese.

ENTREE:  ENVY OF THE TABLE


My first impression when the waiter brought out a "mushroom risotto" for the vegetarian entree was not good.  I am not fond of mushrooms but that's all you seem to get at a non-vegetarian restaurant -- slabs of portabello,  the ubiquitous mushroom risotto.  What's that about?  When did mushroom become synonymous with "non-meat?"  Say I don't like mushrooms (I don't) or am allergic to them.  Then what?  (Then you're given that other non-meat restaurant staple, "pasta primavera.")   Honestly, it is not that hard to make a creative veg dish.  Or, maybe it is, according to Stefanie Gans' City Paper blog post, "The Politics of the Vegetarian Entree."

So, I was relieved to find I was enjoying my risotto at the Regis -- while a hackneyed concept, the execution was lovely.  I could taste cheese in the rice, but this did not bother me, and at the end of dinner, my guts felt fine.  And, the risotto was the envy of the table, enticing the meat-eaters (whose turnip side enticed ME)!

DESSERT:  ONE MORE CALCULATED RISK


Finally, dessert!  I knew I would be risking taxing myself with whatever dessert was coming -- sure to be decadent and dairy-rich.   And here it was, a "composed" chocolate ganache slice with caramelized biscuit and chocolate embellishment, with a side of chocolate ice cream.  I slowly ate two-thirds of the slice before feeling like I should stop -- I was getting full -- but I went ahead and finished the whole thing.  (I'm not a "clean plate" advocate, but couldn't bear the thought of leaving any of this behind.)

Ten minutes later, I had a small chocolate from a silver tray that was passed around the table.   I was not sure if I should have the black tea, but I decided I was feeling okay despite all this food, and enjoyed every drop.  I could tell it was very high quality tea.  (Does this make a difference?  Probably not for GERD, but maybe for my willingness to risk triggering my GERD…)

Reflection:  While I clearly recognized opportunities for a GERD-friendly experience, I ignored some of these.  I was surprised I did not suffer heartburn or other GERD symptoms after all this.  I think my low-stress, small portions, and occasionally mindful choices helped.  GERD continues to baffle me -- why do some days churn my gut, and other days don't?    In any case, the St. Regis evening was a success on all fronts. 

No Salt, No Seasoning, No Problem(s)!

One of this week's dinners: black beans, kale with garlic, yellow squash, turnips, rye bread.

I'm thrilled by my food choices and results this past week!  I managed to navigate a work event with a luscious buffet (which included macaron cookies, truffles, and farmstead cheeses) and a going-away party (with garlic knots, baked ziti and cupcakes).  I ate modestly at both, I did sample some of the "trigger foods" (ziti, desserts), and I did know my limits.  The result -- no GERD aftermath.

Plus, I have been super-focused on eating for my gut the past few weeks; since Christmas, my guts have been beleaguered, all bloated and cranky, and acid reflux has been a daily mess.  The past three days, after weeks of restored mindful eating, things are finally settling down.

Today's photo is an example of a typical meal that does well with my cranky gut.  No salt has been added to anything (except a very small pinch to the beans to facilitate cooking), just a few teaspoons of olive oil was used to cook the kale and squash.    Except for the rye bread (which comes from a local bakery), everything here was obtained at my greenmarket.

My preparation methods results in foods I find flavorful -- not at all bland -- though I suspect some people might find it doesn't have enough "heat" or complexity.   And I've trained myself to ignore salt, using it only when it affects the cooking itself, as in dried beans or greens; even so, I use just a tiny pinch.  I could use loads of olive oil but restrain myself, measuring it out by tea- or tablespoonfuls at a time and usually using much less than called for.  No butter.  Other GERD-friendly cooking tricks that work for me include:

• Roasting. Everything.
• Minimal use of dairy -- this actually has pleased my palate as I have developed a taste for "clean" food rather than food drenched in creams or cheeses (and I never thought that would be possible!).
• Frequent use of onion and garlic.  Who needs salt!?  Or even salt substitutes!
• High quality ingredients, i.e. produce from the Greenmarkets (maybe this isn't necessarily GERD-friendly, but I am inspired by the high quality foods I buy there, and prepare and eat it more mindfully)
• Soft food.  Not baby-food mushy, but food that "slides down the throat" easily like grits, softened beans, mashed potato, well-cooked vegetables.  I've noticed my digestive tract seems happy after such foods.  (Has anyone else experienced this?)

SLOW, FOOD TO TABLE

A huge difference over the past week has been returning to small portions and slow eating.  Again and again, I keep going back to this combo as the one thing that seems to truly help my GERD symptoms.   Several times during this last week, I ate "two fists' worth" of food, refusing second helpings and sometimes not finishing my plate if I felt full.  I also have been eating very slowly and chewing until liquified (or very well chewed).   It is amazing what a difference this makes.  I have not had heartburn, night reflux, acid, or apnea.  My symptoms now are the usual "food in throat" (but not "lump in throat") feeling, and bloating/fullness.  

One thing that strikes me about eating slow is how it seems decadent if you think about it in the right way -- you are getting twice (or three times!) as much pleasure from your plate as someone else eating fast.  That's like having two pieces of cake instead of one!

Reading List: Japanese Vegan, Baking, and Inspiration

While browsing in Barnes & Noble the other day, I stopped by the cookbook section and four collections tempted me.   See below.  My decluttering effort prevents me from bringing new books into the house unless I purge old ones (or can really justify bringing home a new book); I'm definitely not a minimalist when it comes to reading material, but there is something to be said for having my shelves full of books that are all upright and easy to retrieve.  So, here's hoping I can find these at my library (because otherwise my gift card is going to be put to use...):


Kansha: Celebrating Japan's Vegan and Vegetarian Traditions
I am taken by this book's lovely photos and rich discussion of recipes, ingredients and foodways throughout.  I couldn't put this book down, and wanted to simultaneously cook from it and read the cultural tidbits.

The Joy of Vegan Baking
I can't say I'm practicing a vegan diet -- I'm still eating pastured eggs, ice cream, pizza, and the occasional non-vegan meal out.  I am inspired, though, and feel great when I avoid animal products and stick with whole foods.   I relish the Apple-Cinnamon Oat Bran muffins I make weekly; these do contain one egg.  My efforts at "veganizing" them were a failure, and my vegan baking efforts overall have been abysmal.  I'm somewhat skeptical of vegan baked goods and "flax eggs," so I'd like to learn more about the techniques, expectations, and to "prove myself wrong" about my egg-free baking skills.  (Dairy substitutes seem to work fine, i.e. swapping oil for butter.)  This book looks great for recipes, tips, and learning the "science" of vegan cakery, cookies and breads.

The Vegan's Daily Companion: 365 Days of Inspiration
What can I say -- I love fluffy books like this, a quick flip-through full of assorted information, quotes, facts, photos, data.  I don't think I'd buy this book, but it will make a fun library catch.

Rabbit Food Cookbook
Small, "DIY" style spiral bound cookbook that reminds me of the seminal The Vegetarian Epicure.  Full of nice-looking recipes -- nothing shocking here, but I flipped through this twice and want to take a closer look via my library, if they have it (or can order it).

Of course, no matter how good a cookbook, I will no doubt mercilessly alter recipes to fit my taste and available ingredients!

Recipe: Vegetarian Cassoulet (Lentil Variation)

Cassoulet -- my test run for Thanksgiving.  The white beans I had on hand were awful -- so I substituted lentils.  

For Thanksgiving, we'll be making dinner for the family (six people, two are vegetarians).  While there will be a few turkey pieces for people who "want turkey," I'm providing the main (meat-free!) dish  -- a cassoulet.   This recipe is a lot of "bang for the buck" -- easy to prep, quick to make, and extremely delicious!   It is flavorful without being spicy -- pleasing to all.

I made this at last year's Thanksgiving as well, but to be sure I know what I'm doing in front of an audience, I cooked up a test batch the other night.  Unfortunately, the canned white beans I bought (Goya small white beans) were horrible!  I tasted them before adding to the cassoulet, just because I tend to sample everything while I'm cooking.  Good thing.  I cooked up a few cups of lentils while the vegetables continued to simmer, adding two cooked cups to the the cassoulet (I saved the rest for other meals -- my strategy for cooking overall is to make extra here and there for my own homemade "frozen meals" for lunch.  A handful of lentils, a handful of frozen spinach, some leftover grain -- voila.) 

The lentils were perfect for this dish, but I will use the white beans for the holiday version.

My recipe is a variation of an online version originally published in Gourmet.  It's made the rounds online and seems to be popular with other bloggers -- here is Mission Delectable's lovely photo essay and result!  I omit a few ingredients and abandoned the topping altogether. 

RE-IMAGINED VEGETARIAN CASSOULET

3 medium leeks (white and pale green parts only), sliced into 1/2-inch pieces
4 medium carrots, halved lengthwise and cut into 1-inch-wide pieces
3 celery ribs, cut into 1-inch-wide pieces
4 garlic cloves, chopped
1/4 cup olive oil (I used 3 T)
4 thyme sprigs
2 parsley sprigs
1 Turkish or 1/2 California bay leaf
3 (19-ounce) cans cannellini or Great Northern beans, rinsed and drained (or 2 cups cooked lentils)
1 quart water

Salt and pepper to taste (I omit these)

1.  Halve leeks lengthwise and cut crosswise into 1/2-inch pieces, then wash well and pat dry.

2. Cook leeks, carrots, celery, and garlic in oil with herb sprigs, bay leaf, and salt/pepper to taste in a large heavy pot over medium heat, stirring occasionally, until softened and golden, about 15 minutes. 

3. Stir in beans, then water, and simmer, partially covered, stirring occasionally, until carrots are tender but not falling apart, about 30 minutes.  Simmering is the key to getting all the flavors to merge in perfection!

4. Serve with bread.

OTHER CASSOULET RECIPES!

Cleary, I am infatuated with cassoulets, the word cassoulet, and the concept of a cassoulet .
Here are other recipes I'd like to try (with or without modification) that I've found around the web:

From the Food Network:  Root Vegetable Cassoulet

From Not Eating Out In New York: Incredible Vegetable Cassoulet

From Eden Foods: White Bean Cassoulet

Secret Weapon: Nuts

Yesterday, I treated myself to another almond milk hot chocolate from the Green Bean Cafe.  Incredible!  Next week, maybe I'll try their almond milk cold and plain, but I am greatly enjoying this chocolaty delight -- which they make unsweetened.    For hours afterward, I felt like a superhero, energized and -- no signs of GERD at all, not even the "food in throat" sensation.  Incredible.

Can the almonds take the credit?


BIG PROTEIN ON A SMALL (CAPACITY) STOMACH

In any case, a reader of this blog recently questioned my protein intake.  I agree, protein is something I never had trouble achieving as a vegetarian and mostly vegetarian (for a while, I was also eating fish).  Now that I am veering into a more vegan lifestyle, I guess I am questioning this myself -- AM I getting enough protein and nutrients in general?   (So, thank you for forcing me to assess this!)

I can't eat larger portions -- my stomach feels too full after a modest amount of food.  My doctor suggested slow stomach emptying could be an issue (at some point, I may have to subject myself to a motility study to see how quickly food passes through me -- that this involves ingesting radioactive eggs is both disturbing and a gag factor).  I need to find ways to slip concentrated forms of protein into my diet.

BRING ON THE WALNUTS.  PECANS. ALMONDS.

My secret weapon, then?  Nuts!   I've been increasing my intake of almond nut butter at work as one of my snacks, but I think it's time for a more organized approach to nuts.   The protein and other nutritious value of nuts makes them a godsend.  Just 1/4 C. of chopped walnuts brings 7 grams of protein!   I forget how nutritious nuts are.   I am going to incorporate nuts into meals.   (None of this has any bearing on my GERD, but isn't the body all connected?   If my body is enjoying a better amount of protein, that has to help the whole picture, right?)

Unfortunately, my favorite nut and one of my favorite flavors -- the pecan -- does not have as much nutritive value as walnuts or almonds.   A quarter cup of chopped pecans offers only 2.5 grams of protein, more calories -- but they also provide potassium, fiber, and iron.

Some ideas for my increased nut intake:

• On cereal
• In main dishes (smuggling nuts into casseroles, into pasta dishes -- which I already regularly do)
• Roasting them; serve as snack or part of the main meal
• More nuts as snacks -- though I can tire of "plain nuts by hand" quickly and wind up not eating them day after day -- roasting them will help me deal with this
• Adding or increasing the amount of nuts in my baked goods 
• Play with textures by chopping, grinding, crushing
• Make my own nut-based snacks (homemade granola bars?!)

I like cooked nuts (roasted, baked, etc.) though I know "raw" is the best way to take advantage of nuts' good fats.  Always a trade-off! 

FOOD LOG UPDATE: TODAY'S BREAKFAST

I greatly enjoyed this morning's breakfast - 2/3 C. Shredded Wheat cereal with 1/4 C. chopped walnuts, 1/4 C. raisins (maybe less) and 1 C. almond milk. 

At 7:45 AM - I feel ready for the day!

p.s. My other protein-packed ingredient I need to increase?  Eggs.  I'm okay with eating eggs as long as they come from a pastured source.  My current source is upstate New York, a farm with happy hens that are well cared for.   I have no problem with cholesterol and including an egg 4-5 times a week as a breakfast or lunch item might be a good new resolution.   

Seven Days of No Tea (and What I Am Learning)

One more day of this GERD diet!  [Update: And it's a doozy.  Wait til you get to Sunday. - CrankyGerd]

Overall, I am feeling no physiological change by eliminating the GERD triggers.  If anything, I'm more cranky without my tea!  I am more and more convinced that my GERD stems from stress, and is triggered by my overall constant state of "stress."  More on this after Sunday's final diet post.

WHAT'S UP WITH ALL THIS MILK?

I am realizing, writing these blog entries, that I am consuming small but not insignificant amounts of dairy daily, with ice cream or small amounts of cheese (often on pizza).    I am pleased that I have cut out butter altogether -- a food I never thought I could "live without."   I avoid foods with milk and milk-byproducts when shopping (i.e. cereals, crackers, breads, frozen foods, etc.).  

Still, as you witness, I remain unwilling to "give up" pizza or ice cream.  I've tried the dairy-free options and they are just not as satisfying.  A hedonistic reasoning -- do I really put my palate over my health (or the well being of other creatures?!).  I am well aware of the ethical issues regarding dairy production -- and am appalled enough to be interested in cutting it out altogether from my diet.   Am I getting there?  Do I need to explore more tasty options?

Health-wise, dairy does not seem to affect me adversely -- I feel no worse for it, and often feel good in my "guts."  Historically, I have always found comfort in milk and milk products when I feel ill.   Physicians say avoid dairy if you have stomach issues; I always found a bowl of ice cream would soothe my stomach, no gut distress at all.  My dad is the same way -- after a round of stomach issues, he enjoys a milkshake.   Still, cutting out all dairy -- would that lead to "big picture" improvements in my health that I can't even anticipate?  

Maybe another visit to the NOT MILK website is in order.