Philly Cheese Wheatsteak Sandwich



Sandwich rolls, an onion and green bell pepper



Here's an easy sandwich to make. It's a vegefied version of a Philly cheesesteak sandwich. Maybe it shouldn't even be called a Philly cheesesteak sandwich. How about the Seattle cheese wheat sandwich? Or, we're not in Philly anymore vegetarian cheese steak sandwich? In any case, it's delicious anyway.

Philly Cheese Wheat Sandwich
1 medium onion, sliced thinly
1 green bell pepper, sliced thinly

1 box of WestSoy Wheat Protein/Seitan Slices or the equivalent of 8 oz of wheat gluten cut very thinly as possible.

salt, to taste
pepper, to taste
1-2 cloves of garlic
2 sandwich rolls
cheese, the kind you like
ketchup, to taste

Here I am about to brown my onions . . .

So, I couldn't find any Italian rolls at my Chinese supermarket, but I found these sandwich rolls/banh mi rolls, which work just as fine. If you want to cut out some of the bun to make way for more filling, go right ahead. I'm a little lazy that way. Also, if you like to toast the bread, do it in your toaster oven if you have one, if not, stick your bread in the oven at 200 degrees for a few minutes. If you don't like green bell peppers, try red bell peppers. They are my favorite. Also, the issue of cheese. I can't get myself to buy Cheese Whiz. After you make your sandwiches and you're left with the rest of the Cheese Whiz. It's like your trashy brother-in-law staying over at your house eating out of your fridge but you really have nothing in common with him and it's kind of awkward, but you have to deal with the fact that he's there! So, if you want Cheese Whiz, fine. I like provolone or even Swiss. I happen to have Swiss cheese in my fridge so I decided to use that instead. Next time, when I'm high, I'll get some Cheese Whiz.

So, pre-heat your pan to medium heat while cutting up your onions. Add oil to the pan (preferable coconut oil) and then toss in the onion and bell pepper slices. Cook them until the onions start to brown, about 6-10 minutes. Toss in the garlic, salt and pepper. Remove from the pan. Add a little more oil and add the wheat gluten/seitan and saute briefly. You just want to get it hot since it's already cooked. Also, you're not going to get the classically thin slices as you can get with beef since I don't think any butcher will just cut up your gluten for you. So, don't worry about how thick your wheat gluten is. Salt and pepper to taste. Add back your onions and bell peppers. Divide into two piles and put the cheese on top of the piles to melt. Alternatively, you can pile your filling onto a plate, put the cheese on top and melt in the microwave or a warmed oven. Take out your warmed up bread and put the filling in the middle and add ketchup, if desired.



Vegetarian Philly Cheese Steak Sandwich

This recipe makes 2 servings and each serving has 30 grams of protein. If you're eating it and it feels like something is missing, it's probably that pain in your chest or you're feeling your arteries not clogging. Or maybe it's the cholesterol you're missing. In any case, it's a lighter meal even though it has cheese on it.

If you want to Chinafy it, cook the wheat gluten with some Lao Gan Ma sauce. That'll spice things up! Also, if you want to up the garlic flavor, add more garlic or add garlic powder.

Keeping Track

My weight and exercise journal

So, when I get up in the morning, I go to the bathroom, then I go to the scale and weigh myself twice. I have a digital scale so it usually gives me the same reading twice, but it's like a ritual now so I just do it without thinking. Then, I write my weight down in this calendar. I use this calendar to write down my weight or the exercises I do. I use it to keep track of my progress, but also I use it to challenge myself and set goals. So, this month, I was doing light exercise only twice a week. What I didn't write down were days when I went walking. I must say I've been kind of lazy, but oh well. It is what it is. So, today I weighed 186. I usually don't count it as official until Saturday if I still weigh the same weight.

What are you doing? Do you remember what you said at the beginning of the year when you made a resolution to lose weight or live more healthfully? How's that going for you? Me, I think I'm making progress.

Snacks

Farmer Brand Roasted Peanuts

I guess if you ask me what has probably made the biggest difference for me losing weight, it has been watching my snacks. While I thought nothing of going to Starbucks and getting a tall hot chocolate with a morning bun or lemon pound cake or a Chonga bagel with two pats of butter, those calories add up very quickly. So, I made a rule for myself: eat snacks that have protein and/or fiber. That way, at least they're not just fluff.

I love Farmer Brand Roasted Peanuts. They're easy to like, but it takes a special person to love them. Sure, you might get lucky and get the perfect bag, but they're not consistent. Sometimes, it's a product of Singapore. Sometimes, Vietnam, but they are definitely Chinese-style peanuts. The nut is smaller and sweeter than American peanuts. And there's something about the experience of cracking open nuts. Anyway, rancidity is a problem with all nuts and despite the 'use by date,' even if you use them before that date, sometimes, they're not that fresh. Having said that, when you find a bag that's just right, you'll understand what love is really about. You can get these nuts at Viet Wah, ABC Supermarket, 99 Ranch, Uwajimaya. There are other varieties: dried, garlic, etc.

Apples with peanut butter

Also, good snacks are raisins or dried figs. And there's the classic apples with peanut butter. I think tart apples work best with peanut butter, but use any apple you like. I'm not an apple expert so if you are not sure, consult your local apple expert. I like fuji apples, jazz apples, gala apples, etc. As for peanut butter, I make sure that it doesn't use hydrogenated oil. This one is Maranatha creamy peanut butter. I like this one because it's organic and it's no-stir.

Celery and peanut butter is also an okay snack, but it doesn't have that much fiber compared to apples. Is that surprising?

Anyway, maybe you should think of baked goods like an ex you had children with. Okay, great, you want to have a good relationship with them, but you don't want them in your life all the time. Hear that, morning bun! It's nice to see you, but I'm with apples and peanut butter now!

Homemade Wheat Meat



I made this meat all by myself.

 I was about to make 'Philly cheese-wheat sandwiches,' but realized I was out of wheat gluten/seitan. Luckily, I had some vital wheat gluten in my cabinet, so I decided to make some. It's not that it's so hard or anything. I just didn't feel like going back downtown just to go to Whole Foods. It was really easy. Now, there are some vegetarians out there who find it distasteful to make vegetarian food look like meat, but I'm not one of them. Besides, wheat gluten naturally looks like meat. Or what do you think? Does my batch of wheat gluten look like meat to you? Now, if I was making cheesesteak sandwiches, I'd probably cut these a little thinner. So, I'll cut them thinner a little later.

What a time saver!

Before they had vital wheat gluten in the store, the way you would make this stuff is to take regular flour, knead it for a long time, let it rest, knead it some more, then, rinse out the starch from the flour, leaving the gluten in a wet ball. It's therapeutic and relaxing, but you may not want so much therapy. So, now, with this vital wheat gluten, you just add water and the gluten ball magically appears.

Bob's Red Mill's Vital Wheat Gluten Flour has a recipe on the packaging, which I use as a base. My recipe is as follows:

2 cups of vital wheat gluten
1/2 cup of garbanzo bean flour
1/4 cup of soy flour
2 cups of water
1 teaspoon of onion powder
1 teaspoon of garlic powder

6 cups of water
2 tablespoons of soy sauce
2 tablespoons of molasses

When I follow Bob's Red Mill's recipe, my gluten is a little spongy and the taste I'm going for is a little denser, like WestSoy's products. So, I looked at the box and they put in garbanzo bean and soy flour, so I decided I would too.

Mix the vital wheat gluten, garbanzo bean flour, soy flour, garlic and onion powder together. Add the 2 cups of water and stir well. You will notice that it will solidify very quickly so work fast! Now, form a ball and knead it for a minute or two. Let it rest a few minutes while you prepare the simmering broth.

In a stockpot, pour in the water, the soy sauce and the molasses. Bring to boil, then lower the heat to simmer.

Break the gluten ball into 8 pieces. Each piece has 23 grams of protein. I cut each ball into 12 pieces and I toss it into the broth. Repeat with the others. Now, don't worry that the pieces look small because they will expand while cooking. Let the gluten simmer in the broth for an hour, then drain. And that's it. You can freeze them if you want, or keep a few days worth in the fridge.

I didn't have to go downtown and I saved myself some money too. You can get vital wheat gluten at Whole Foods, PCC or Red Apple. Try to make some yourself and let me know how it went.

Longan AKA Dragon Eye Fruit



Longan in netting, as you find at the store

  Longan (longyan, 龍眼) is a Chinese fruit, related to the lychee. "Long' means 'dragon' and 'an' (or 'ngan' or 'yan') means 'eye.' The fruit is white like the whites of eyes and the pit is pearly black, much like the pupil. It is really sweet and fresh is always best. I find them in stores from time to time and 99 Ranch carries them all the time. They are easier to peel when the fruit is getting older and drying out. Fresh ones are better, but older ones are easier to peel so it's sort of a trade-off. You can peel into them with your thumb. I like using a paring knife to get a good cut. That usually starts it and it rips apart by itself the rest of the way.



Longan peel, fruit and pit

 This one was fairly easy to peel. I can usually eat eight or nine of them before the residual sweetness in my mouth feels like it's building up into a fruity syrup. You can't have too much taste of fruit lingering in your mouth, unless you're into that kind of thing. And I'm sure some of you are. Sometimes they are sold dried and they look like raisins (and they're usually way more expensive) and then they are called guiyuan (桂圓, cinnamon rounds). I've never eaten them this way as I associate them with traditional Chinese medicine, but I'm sure some people eat them or make desserts out of them. I usually just eat longan as a quick snack, but I suppose you can put them in ice cream or whatever or make longan martinis.



Canned longan in syrup


When I can't find them fresh, sometimes I buy them canned. They are okay, but fresh is better. I got this at ABC Supermarket in Beacon Hill, but you can find these anywhere: Viet Wah, 99 Ranch, etc.

I grew up eating longan and lychee and I prefer longan. Longans taste better to me if I eat them in the summer, just like watermelon, but I couldn't wait when I saw them bunched up in that netting. I had to have some!





Weigh-In: Week 8

Yes, these are my feet.

So, it's now the end of Week 8 and I weigh 187. So, I've lost 8 pounds in 8 weeks. My BMI is down from 27.6 to 26.6 (still overweight). My protein requirement went down from 80 grams to 77 grams. On a per meal basis, that's not a real change. However, on the waist, it has! I have a 34 inch waist now. My goal is to hit 175, which will put me in the normal BMI range. So, that's 12 pounds to go. I am 40 percent there!

What about you? How is your new year plan going? I would love to hear from you.

Clear Noodles with Minced Vegetarian Meat

Here is another easy noodle dish made with mung bean noodles (also known as cellophane noodles, clear noodles, saifun, fensi, etc.). This is a typical Sichuan style dish with an interesting Chinese name. This dish is famous dish so it has a set name: Ants Climbing a Tree (Ma yi shang shu, 螞蟻上樹). It's usually made with ground pork and the pork pieces are said to resemble ants. If you lift up strands of noodles with your fork, the pork sticks to the noodle, so I suppose they could remind someone of ants climbing upwards. Of course, this version, there are no ants or pork- just minced vegetarian meat made from soy.



Clear Noodles with Minced Vegetarian Meat

 Clear Noodles with Minced Vegetarian Meat
4 oz of mung bean noodles
4 oz of minced vegetarian meat or minced wheat gluten
1 teaspoon of hot bean paste (dou ban jiang, toban jian, etc., 豆辦醬)
shaoxing rice wine (shaoxing jiu, 紹興酒)
1-2 teaspoons of vegetarian chicken bouillon/broth
1-2 teaspoons soy sauce
2 green onions
sesame oil, optional
coconut oil



Mung bean noodles and minced vegetarian meat

 Before I share the recipe, I must say a few things about the items. You can get mung bean noodles in the Asian aisle of your supermarket. They usually have some next to the soy sauce, etc. If they don't carry it, you can go to Viet Wah or 99 Ranch. I got mine from the Red Apple. I look for the kind that's from Taiwan. Don't let the pink netting fool you. Most of them have pink netting surrounding them. The ones from China tend to break up while cooking. I bought the can of vegetarian minced meat from 99 Ranch. However, you can always use minced wheat gluten since that'll up the protein value. I wanted to try this brand because it had other traditional seasonings already in it. It has some protein, but not enough for a substantial meal.

Soak the dried mung bean noodles in warm water for thirty minutes . . . or not. Most people soak them. I don't find any use for it. Pre-warm your pan on medium heat while cutting up your green onions. When the pan is hot enough, scoop in some coconut oil and coat the pan. Toss in your minced meat and cook evenly by stirring. Splash in a teaspoon or so of the Shaoxing rice wine and put in your hot bean sauce. One teaspoon is actually quite hot. So, start off with 1/2 teaspoon and adjust to taste. If you like it really hot, add two or more teaspoons. If it clumps together, de-clump it with your spatula. Everything will take on a red hue. Usually when that happens, you know it's going to be hot. In fact, I'm starting to sweat right now and I'm not even near it!!! Since the 'meat' is already cooked, throw in 2 cups of water and crank up the heat to high and bring to a boil.

If your meat is already seasoned, then add one teaspoon of bouillon. If not, add two. Toss in your noodles and splash a few teaspoons of soy sauce into them. The boiling water will soften them as they go. Turn the heat down to medium and let it simmer and let the water reduce. Somewhere along the way, the noodles will completely submerge into the broth. Make sure this happens. You will want all the broth to reduce away. This will happen in about ten minutes. Keep your eye on it and using your spatula, move the noodles around so they don't stick to the pan. When you're nearly out of water, toss in your green onions. When it is more or less dry, remove from heat. Pour in one teaspoon of sesame oil and mix evenly. Serve immediately. 4 grams of protein (more if you use wheat gluten/seitan).

Lazy Meal: Not Chicken Katsu with Tonkatsu Sauce, a Variation



Chicken Katsu with Brown Rice

 Okay, I know I've blogged about Morning Star's Chik Patties. With a hectic day behind me, I came home wanting something quick. So, I made chicken katsu. Well, sort of. It's two breaded vegetarian chicken patties with brown rice. The last time I just ate them with mustard. This time, I cut them up into katsu-sized pieces and added store bought tonkatsu sauce. 20 grams of protein.

Gluten Rolls with Chinese Cabbage



Gluten Rolls

 Gluten rolls (mianlun, 麵輪) or wheels are made from gluten rolled up into a 'sausage,' then cut into pieces and deep fried. When you get them, they are dried, so you will need to soak them before using them. If you don't soak them long enough, they will have crunchy parts within a softened texture. You do want them to have an even texture. I find that they are worth eating because they are chock full of protein, but also they have a different textural experience from anything you can find in a non-Chinese market. You can buy these in Chinatown at Ping's Food Mart (510 South King Street) or 99 Ranch.

Gluten Rolls with Chinese Cabbage
2.5 ounce of gluten rolls
1/4 medium Chinese cabbage
4 Chinese black mushrooms
1 clove of garlic
1 cube of fermented bean curd
dash of sesame oil
coconut oil

Separately, soak gluten rolls and Chinese black mushrooms in boiling hot water for 45 minutes. Remove mushroom stems and slice into pieces. If you notice that your gluten rolls are not soft enough, I let them stay in the hot water a little longer. They have a tendency to float so I usually put a bowl on top of them, to keep them submerged. Chop garlic. Cut cabbage into bite-sized pieces (if not a little larger than that). Pre-heat pan on medium heat. When the pan is warm, throw in your garlic and cabbage. Keep the cabbage moving with a spatula, making sure the cabbage and garlic don't burn. Throw in your mushrooms, your fermented bean curd and your gluten rolls. If you haven't thrown out the water that the mushrooms were soaking in, pour a teaspoon or two of the water into the pan. Cover pan and steam for 3 minutes or so. Uncover pan and if there is excessive water, allow it to reduce. If your fermented bean curd didn't break up yet, mash it and spread evenly. Pour in a dash of sesame oil and stir to coat evenly. Serve immediately with brown rice. Serves 1 large-ish portion or 2 decent servings. 25 grams of protein as one serving.

Foraging in an Omnivore World: Capitol Club

Last night, I went to the Capitol Club on Capitol Hill. My friend Joel and Laurel were holding their Sunday Social there. I was happy to see many vegetarian options on the menu. In fact, it seemed like most of the items there were vegetarian. Usually, I look for the substantive dishes, ones that have protein or nutrition in it as opposed to truffle french fries with parmesan, which is what I ended up getting. On the other hand, it was at the end of the day and I already reached my protein needs. So, I ate half the plate and was hoping for the waitress to take the rest away before I changed my mind. Luckily, she did. I didn't take any pictures, so I hope they read this and send me pictures. I woke up and got on the scale and I was still 187 pounds. Now, I wished I had eaten the rest of the fries! They were delicious!

Whole Wheat Pasta with Wheat Sauce

Whole Wheat Pasta with Wheat Sauce

Where would you be without easy, high protein meals? And pasta is easy, don't you think?

Whole Wheat Pasta with Wheat Sauce
4 oz. whole wheat pasta (fusilli pictured here)
4 oz. store bought vegetarian spaghetti sauce (Prego pictured here)
2.5 oz wheat gluten/seitan, minced.
parmesan cheese, shredded or grated
pepper, to taste
other herbs, to taste (dried basil, for me; oregano for you?)

Prepare pasta according to directions on the package. Here, the pasta was cooked for 11 minutes. While the pasta is cooking, warm up the sauce and mince the wheat gluten and put it in the sauce. Throw in pepper and other herbs. When the pasta is cooked, drain and put in a bowl. Pour sauce over the noodles and top with parmesan cheese. Serves 1. 24 grams of protein.

Vegetarian Duck Noodle Soup

Pho (Vietnamese Rice Noodles) is popular in Seattle. You can get a good bowl of beef pho, but I have found that the vegetarian pho always sucks, maybe because they think that vegetables are substantial enough for a meal? Why isn't there a choice to add wheat gluten, instead of let's say just vegetables or tofu? I like tofu every now and then, don't get me wrong. It just seems as if vegetarian noodles are an afterthought. Here

is my version.


Vegetarian Duck Noodle Soup



Vegetarian Duck Noodle Soup

2 teaspoons vegetarian chicken bouillon

1 piece of star anise (with 8 points)

1 cinnamon stick (or cassia)

1/2 teaspoon of sugar

1/4 medium onion

1 green onion

1 slice of lime

1/2 can of mock duck

3 or 4 oz of rice noodles

Optional:

handful of mung bean sprounts

a few sprigs of cilantro

Sriracha sauce

Hoisin sauce

Thai basil

Bring to bowl 2 cups of water. Add the bouillon, star anise, cinnamon, ginger, onion, sugar and mock duck. Simmer for ten minutes or so. If you want to simmer longer, that's fine. Don't let the water reduce too much. You can always water back. Meanwhile, chop up the green onion. Remove the star anise, ginger and cinnamon. Prepare the noodles per instructions on the package. Pour the noodle and the broth into a bowl, top with the green onions. If using, serve with lime, mung bean sprouts, Sriracha sauce and hoisin sauce. Serves 1 (21 grams of protein).



Wheat Gluten 'duck' and vegetarian bouillon.

If you are not a fan of vegetarian chicken bouillon, you can make a mushroom soup base with Chinese black mushrooms. Soak 6 dried mushrooms until soft and remove stem. Add mushrooms to boiling water and simmer for thirty minutes then follow the rest of the directions.

I'm not a fan of too much cilantro, but normally, I would add mung bean sprouts. I just didn't have any in the fridge. I'd add maybe a squirt of Sriracha. I never use hoisin sauce in my noodles. My friend in Los Angeles likes to mix the hoisin with a plate of raw onions and eat it with the noodles. He's Korean and he says that it's a Korean thing.

And if you want to come over and have some, let me know ahead of time and I'll make extra!

Weigh-In

The scale does not lie.

Every morning when I wake up, I go to the bathroom and the next thing I do is go to the scale. I do this everyday. I never was that consistent about it before or did I worry about my weight too much. I had heard somewhere that people who owned scales lost more weight. So, I went out and bought one. Due to weight fluctuations during the week I don't count it as official until Saturday, the end of the week. So, unofficially, I have now lost eight pounds since the beginning of the year. I've been walking around in jeans with a belt on, so I went to the Gap and tried on jeans. I am no longer a 35 waist. I am now a comfortable 34 waist. All of a sudden, there are more style options with a 34 waist. Levi's jump from 36 to 34 so I'll be able to wear Levi's again.

Basic Wheat Stir-Fry with Lao Gan Ma Sauce

Here's an easy dish you can make in a very short time.

BASIC WHEAT STIR-FRY

1 8 oz. box of Wheat Gluten such as West Soy Seitan Strips.

1/2 medium onion

1 bell pepper, preferably red (or green, yellow, orange)

coconut oil for cooking

1 teaspoon of Lao Gan Ma Sauce

a splash of soy sauce

a splash of sesame oil

Makes 2 servings.

Pre-heat pan on medium heat. Remove wheat from packaging and squeeze out the excess water and place in a bowl. I have chosen to use the strips. Don't expect them to look like perfect strips. I guess it would be better to call them chunks. If you want perfect strips, get the cubes and cut them yourself. Don't be afraid to squeeze hard. Gluten is pretty strong and will usually snap back into place. Chop the onion into desired size. Turn the bell pepper on its side and cut off the top and the bottom. Slice in half and remove the seeds and connective membranes. Cut the top and bottom into usable pieces and remove the stem from the top. If you choose to cook over high-heat, you must work quickly and move the food around very quickly to avoid burning and to distribute the seasoning. I choose to leave it on medium heat.

Scoop in some coconut oil and coat the pan. Toss in the onions and bell pepper pieces. Let it cook for about three minutes or until the onions are cooked to desired state. Put in your Lao Gan Ma (老干媽) Sauce. You may be asking, what the heck is Lao Gan Ma Sauce? Well, it's a sauce invented in Guizhou and used by spice enthusiasts. It consists of soybeans, chilis, Sichuan pepper. You also find it in Hunan or Sichuan cooking and now, more or less, everywhere. There is MSG in it, so if you are completely against the idea of using MSG, you can make your own by mixing chilis with fermented black soybeans and Sichuan pepper in some oil. I don't add MSG into my food, but if it's there already, I'm not too obsessive about it. I eat it occasionally even though I would love to abuse the sauce. No, this is not a cry for help. The Sichuan pepper in the sauce is labelled as prickly ash, which is the same thing. It's the stuff that makes your tongue tingle in a good way.

If you find a picture of a surly woman on the bottle, then you have the right brand. There are three kinds and I get the crispy one. I got mine at the ABC Supermarket in Beacon Hill. You can get it at Viet Wah or 99 Ranch Market.

Throw in your wheat, then splash in some soy sauce and coat the pieces evenly. If you have too much liquid, allow it to reduce. At the end put in a little sesame oil and mix evenly. Serve immediately with brown rice. Each serving has 30 grams of protein.

I personally prefer red bell peppers because they are sweeter and use green bell peppers if I want a bitter vegetable for taste balance, but I was drawn to orange bell peppers today.

Variations: if you're not into bell peppers or onions, try snow peas and Chinese black mushrooms (also known as shiitake mushrooms) with the same sauce or with black bean sauce.

The wheat has the mouth feel of chicken or beef, but it's vegetarian, I swear!

Another Lazy Meal

I woke up this Tuesday morning and I used the bathroom and the first thing I did was weigh myself in the morning. This is the usual morning ritual as I try to weigh myself in a set manner. Today, I weighed 187. I don't usually count it as official until the end of the week. If I weighed 187 on Saturday morning, then it becomes official.

I've been feeling really lazy lately, which is good, because I have easy vegetarian options. I really like Morning Star's Chik Patties. I bought these at Red Apple, but you can find them anywhere: Safeway, Whole Foods, etc.

There are two kinds of real chicken patties out there. The kind that is not breaded and has grill marks and the kind that is circular and breaded. This vegetarian version is the breaded kind, obviously from the box's picture. Normally, I would put it between two pieces of whole wheat bread and add a slice of swiss cheese with mayonaisse or mustard (23 grams of protein). This morning, I felt like having two patties with some leftover brown rice with a cup of black tea (Organic Keemun from Cost Plus) and half a cup of milk (24 grams of protein total).

I know there are some vegetarians out there who don't like anything shaped like an animal product, but I'm not one of them. This brand actually has the mouth feel of an actual breaded chicken patty and you could probably fool any omnivore with it. If it makes you feel impish, go ahead and try to fool some omnivores!

Most People Can and Do Eat Wheat Gluten

For easy meals, I use wheat gluten. Most people don't have allergies, sensitivities or diseases related to eating wheat gluten. It's a classic ingredient used in Chinese vegetarian cooking that's been around hundreds and hundreds of years. Moreover, you can make it at home. For a quick and easy meal, I just pick up some in the various forms you can get from the store. This one is from West Soy. It comes in cubes, strips or ground. They did not have ground at Whole Foods. Also, this one is not pure wheat gluten. It also has garbanzo bean flour and soy flour. I usually cut the cubes into chunks or strips and make a stir fry, which I will blog about one of these days. Today, I was in the mood for wheat burgers.

Basic wheat burger

1 8 oz box of wheat gluten, minced

1/2 medium onion, chopped

2 cloves of garlic, chopped

salt to taste

pepper to taste

1 egg

bread crumbs

Refined coconut oil or clarified butter, for frying.

Makes 4 wheat patties. About 15 grams of protein per patty.

In a bowl, mix the wheat gluten, onion, garlic, salt and pepper. Crack in an egg and mix thoroughly. Toss in a little bread crumbs and mix. If the mixture is too watery, add more bread crumbs. When you get a mixture that starts to clump together, you are done. Form into patties. If you wish, put them in the freezer. Meanwhile, pre-heat a skillet on medium heat. After a few minutes, put in the oil or butter, distribute evenly. Fry each side 4 minutes. Serve immediately. You can place them in between buns, add mustard or ketchup, cheese, lettuce, if desired. Or eat with brown rice or by itself with some sauce.

Variations: add your own spices, such as dried parsley, or throw in some minced vegetables or mushrooms.

I made these for lunch today and had some fresh grated ginger tea. For dessert, I had longan (longyan, 龍眼). I will blog about this Chinese fruit some other time.

I weigh 188 pounds now, for a total loss of 7 pounds since the beginning of the year.

Lazy Meals

When you're feeling lazy, it's nice to know you have easy vegetarian meals you can make quickly. Sure, you can buy frozen meals, but you can make very easy, high protein meals yourself too.

Swiss Chese Sandwich on Whole Wheat with Mustard

1. Cheese sandwiches. I toast 2 slices of whole wheat bread (4 grams of protein a slice). When they're ready, I put on two slices of cheese, usually Swiss (7 grams a slice). Then, I melt the cheese in the microwave and place on the other piece of bread. I flip it over to let the steam escape and cut in half. And I eat it with a glass of milk (8 grams). Total: 30 grams of protein. Variations: add some mustard, basil or oregano.

2. Peanut Butter and Jam Sandwich: I use wheat bread (4 grams of protein) and 2 tablespoons of peanut butter (4 grams of protein per tablespoon). I like blueberry jam or preserves, sometimes, strawberry or even gooseberry. I eat it with a glass of milk (8 grams of protein). If you're concerned about fat, try non-fat milk. Total: 24 grams of protein. If you prefer soymilk, go ahead. Remember, these are lazy meals and you shouldn't think too much about them.




Cottage cheese and pineapple: a classic combination.

 3. Cottage Cheese and Pineapple. I like to get Dole Pineapple Chunks. The nutritional info on the cottage cheese says there are four servings (14 grams of protein). I like to turn it into three servings. There are exactly 18 chunks of pineapple in the small tin so I divide into six chunks per serving. Total: 19 grams of protein. Not quite 27 grams of protein, but if you start to worry, you can drink a glass of milk/soymilk.

4. An omelet with toast/egg sandwich. One egg has 6 grams of protein. Total: 20 grams of protein. Add a glass of milk, 28 grams.

Anyway, these are the meals I go too when I'm feeling really lazy. I can eat three meals of the same thing before I get tired of it. And if I go into a rotation, I start to like the food again that I had grown tired of before. What are your go-to meals when you're lazy? Please let me know!

Ready. Get Set. Go!



Chinese Cabbage (Napa cabbage).

 I decided at the beginning of the year to return to a vegetarian diet. I've been vegetarian on-and-off for awhile and decided to return to it for health and environmental reasons. I'm the type of vegetarian who eats eggs and dairy products. As for eggs, I only eat chicken or duck eggs, not fish eggs.

The first thing I did was to come up with an eating plan. I calculated my daily protein requirement: weight in pounds divided by 2.2 (to get kilograms) then multiplied by .9 (for good measure, a conservative factor) and got 80 grams of protein. I divided that into 3 meals and got 27 grams of protein or so. So, my goal was to get 27 grams of protein per meal. If I couldn't get that amount, I would make it up at snack time. I found that after awhile if you have 'set meals,' you stop counting because you already know that you hit your protein goal. There are protein calculators online.



Some days I go four times in a day!!!

 I didn't worry about fiber (since I started pooping more as a by-product anyway) or Vitamin B12 (from supplements, eggs and dairy).

My plan rotates intake of protein from what I call the protein food groups:

1. Eggs
2. Dairy
3. Beans
4. Tofu/Doufu
5. Wheat/Grains and Wheat Gluten/Mianjin (麵筋)/Seitan
6. Nuts
7. Processed Products

Sure, you could collapse 'processed products' into their respective categories and really, you could put tofu into the bean category, but these categories are based from the cooking perspective. That is, if I'm too lazy to cook, I will prepare and eat a processed product, such as Field Roast Italian Sausage. And most beans are cooked the same and tofu is cooked in a whole different way and the eating experience is different too, so it's in its own category. I don't eat eggs or beans often and occasionally, I will drink soymilk instead of milk. I buy organic, if it's available.



I'm on my way to a healthier me.


 At the beginning of the year, I weighed 195, as of this writing, I am down to 189 pounds, a loss of six pounds, about a pound a week.

In the rest of this blog, I will write about the foods I've cooked, eaten or read about and related matters. I hope you will stick around and share your thoughts.

Thanks!