Newsletter #1

  1. Introduction
  2. Recipes
  3. Veg Fun Food Facts and Cooking Techniques
  4. Travel
  5. Questions and Answers

1.  Introduction

Welcome to the first Purposeful Palate e-Newsletter.

Each month you will find an assortment of Recipes; Veg Fun Food Facts and Cooking Techniques; Travel; Q&A; and so much more.

Enjoy the beginning of an adventure that begins with questions and ends with a more refined palate—a Purposeful Palate.

2. Recipes

Protein-Packed, Oatmeal Breakfast Extravaganza!

Breakfast really IS the most important meal of the day. Lots of studies abound that support this hypothesis, which makes it now less of a hypothesis and more of a fact.

Breakfast jump-starts your metabolism, keeps you full longer, and, as a result, you end up being less hungry and eating less throughout the day–a surefire way to reduce calories and lose weight!  Now that I’ve, hopefully, gotten you aboard the Breakfast Bandwagon, here is a good–and easy–idea for a fulfilling and tasty breakfast.

Make some oatmeal, using water or your favorite soy, hemp, coconut, rice, or almond milk.  I have been a big fan of hemp, almond, and coconut milk as of late.  These milks are creamier and thicker than rice milk, thus adding more texture to the oatmeal.

Once the oatmeal is cooked, add some cinnamon, agave nectar (to sweeten to taste), mixed berries (I often use frozen fruit—when you add the frozen fruit to the hot oatmeal, the fruit defrosts almost immediately), bananas, and . . . the secret ingredient: nut butter!

The nut butter adds great flavor, protein, and creaminess to the oatmeal.  Add about 1 tablespoon per bowl.  You will notice it, but it will be subtle.  I am in love with Trader Joe’s Sunflower Seed Nut Butter but feel free to use any variety you prefer—almond, cashew, or good old peanut butter.

Refer to my blog and website at for additional recipes, including holiday ones.

3. Veg Fun Food Facts and Cooking Techniques

  • A new study released in the Journal of Clinical Endocrinology & Metabolism sheds new light on why you should take time to eat your food slowly.  The faster you eat, the more fat you’ll put on. Slow eating can curb your appetite sooner.
  • Researchers at Athens University Medical College in Greece and Hammersmith Hospital at Imperial College in London asked 17 healthy adult men to eat a generous portion of ice cream (we’ll hope that was vegan ice cream) in two ways: 1) in two servings over the course of 5 minutes, and 2) in multiple smaller servings over 30 minutes. When they ate more slowly, they were found to have higher blood levels of two hormones released from the digestive tract that signal “fullness” to the brain, curbing appetite and, therefore, caloric intake.
  • Thus, eating more slowly (over 30 minutes versus 5 minutes) allows you to feel the food more fully and eat less. Slower eating also promotes better digestion, and studies show that families who take the time to share a relaxed meal together enjoy better relationships with one another.
  • Advice:  Chew thoroughly and deliberately, put down that fork until you have officially swallowed the bite that is already in your mouth, eat at a table with friends and family to enjoy the leisurely conversation and the food, and start using chopsticks if you are just too darn fast with that fork!
  • Beneficial advice for the ladies out there (and the men who live with them!):  If you suffer from PMS, eat cashews–they are loaded with magnesium, which helps with PMS symptoms.

  • Gardein!  The name comes from a combination of the words “Garden Protein.”  It is one of the newest plant-based “mock meats” to hit the vegan market, and it is delicious.  Low in calories, high in protein, equals me being a huge fan. It’s made from soy, wheat and pea proteins, vegetables and grains (Quinoa, Amaranth, Millet and Kamut). It is easy to digest and free of cholesterol (of course, because it’s all plant based), trans and saturated fats. Gardein foods are a good source of fiber and low in fat.  And, the best part, 100% VEGAN!
  • Cooking tip:  Ever wonder how the restaurants get their Brussels sprouts, haricots verts, and asparagus to be surprisingly . . . GREEN.  As in really bright green?  I never could figure it out either until I met a chef who gave me the secret.  Blanch those vegetables.  Blanching means to plunge a small amount of a vegetable into boiling water, usually seconds to a minute, maintaining a constant boiling temperature.  This is done to set the color (think bright green asparagus), remove skins (think tomatoes for example), and/or lightly soften the vegetable.  Afterwards the respective vegetable is plunged into an ice water bath (“shocked”) to stop the cooking process.  You can choose to serve the vegetable without any further cooking, or you can lightly sauté with spices, herbs, or other ingredients, and the veggie should retain its vibrant color.
  • Did you ever wonder what is the difference between a Meyer Lemon and a plain old regular lemon? Well, I always did.  I figured there must be a difference but was too lazy to find out.  Until now.  A Meyer Lemon is a hybrid between a lemon and an orange or a mandarin.  Less acidic than a lemon.

See, you have [non-verbalized] questions; the Purposeful Palate e-Newsletter has the answers.  Here at Purposeful Palate, nothing goes unnoticed . . . we take those Meyer lemons and make sweet lemonade!

4. Travel

Spotlight of the Month:  Salem, Massachusetts:  Witches and Vegan Tofu Soft Serve Ice Cream!

Sure, Halloween is over . . . until next year.  But time is an illusion.  So despite how fast or slow it may feel till next Halloween, the good news is that yummy, smooth, creamy tofu soft serve ice cream (Dairy Queen Blizzard style) is available all year round in Salem at Café Kuschco, located at 128 Washington Street, Salem, MA 01970 (phone  # 978.745.6996).

How did I discover this vegan dessert delicacy?  I decided that a trip to Salem was in order.  I had never been, and I thought it would be a great place to visit around Halloween.  However, I didn’t want to visit during Halloween, as I had a sneaking suspicion that the pagan gods, sorcerers, and witches brews would overwhelm me.  Well, that and the hordes and hordes of tourists hoping to be in the epicenter of all things Halloween.  This situation could potentially be worse than a crowded NYC subway during rush hour.

Instead, we opted to go the weekend before Halloween, and we couldn’t have had a better time.  Downtown Salem is quaint, cute, homey, and has most everything you could possibly need.  By the end of our two days there, we felt quite at home.  The Witches Museum, the great Indian dinner (Passage to India–157 Washington Street), the walking, the cute shops, the Farmers Market–they were all superb.

But the highlight was definitely the vegan soft serve ice cream.   I would have taken a picture of its beautiful creamy spirals mixed with peaches, Cracklin’ Oat Bran cereal, and cinnamon (the owner of the Café was spot on—he promised it would taste like a peach cobbler and it did!), but my fellow gourmand couldn’t wait until I returned from the bathroom before he dug in.  Needless to say, it was still delicious upon my arrival to the table, but not quite as picture worthy.

Most notably, the Cracklin’ Oat Bran that was mixed into the tofu ice cream was super fresh, as the owner’s wife brought in a brand new box when she arrived.  This created a delay in our delicious dessert, but it was entirely worth the wait. Visit Salem, tour through history, and get a nutritious dessert too.

5. Questions and Answers

Please email me your questions on anything you could possibly want to know (about veganism or vegetarianism of course—if it involves computer programming I’ll have to outsource for that) at

For any questions I receive, I will do my utmost best to answer in next month’s e-newsletter.  Not only can you gain some erudite knowledge, but you can also see your name in print! And if that is not incentive enough, I will send you a personalized “Thank You, You are the Very Best e-Newsletter Subscriber Ever” email.

I hope you enjoyed this month’s e-Newsletter.  Feel free to pass it around and let your friends, coworkers, and loved ones know that their very own Vegan Coach is waiting for them to begin their vegan/vegetarian journey.

SPECIAL HOLIDAY TREAT . . . refer a friend and you AND your friend will receive a free consultation!

With me as your Coach–in a very short while–you’ll learn to be Vegan, but you’ll do it with STYLE!

Email me at or call me at 510.825.1251 to begin your new vegan/vegetarian lifestyle.

The choice is yours, the moment is NOW!

Happy Eating and Living,


If you’d like to unsubscribe from this newsletter—which I hope is not the case–please send an email to and write UNSUBSCRIBE in the subject line.