Day 16

One of the many things I love about being animal-friendly is the challenge of cooking. I love to cook. My first memories were of “helping” my mother bake cookies, cook pasta, watch the chicken in the oven, and slicing veggies. Food has always been a big part of family life. Anytime our family gets together, we have to eat something. It’s a great habit to instill in your kids. People love coming over to help me with handiwork and moving furniture, because I always have to make a big, home cooked meal for everyone.

So when it comes to veganism, the question that always gets asked is, “What do you eat.” I love to learn to combine new flavors, learn how to properly season dishes, baking from scratch, cooking with raw ingredients, learning how to go without some ingredients, and it all is just a big challenge for me to expand my palate and cooking skills.

Most people are surprised to learn that vegans are the biggest food lovers and love to cook. But we like to cook real food with real products. I was actually quite surprised to learn that the majority of long-term vegans (15+ years) rarely to never eat ready-made vegan meals. What I want to focus on this week is cooking! I’ve already expanded my experience to “One-Pot” meals that I must say worked out wonderfully.


One-Pot Pasta Puttanesca


  • 12 oz. whole wheat spaghetti (you should not substitute for this; see notes)
  • 2 oz. sliced black olives (up to 4 oz. for olive lovers)
  • 1 (14-oz.) can artichoke hearts, rinsed, drained, and chopped
  • 3/4 c. cooked chickpeas
  • 2 tb. capers
  • 1/2 large white or yellow onion, minced
  • 2 cloves garlic, minced
  • 1 (14-oz.) can diced tomatoes, low sodium or no salt added
  • 1 tb. dried oregano
  • 1 tsp. dried basil
  • 1/2 tsp. dried thyme
  • 1/2 tsp. red pepper flakes (reduce to 1/4 tsp. if sensitive to heat)
  • 1/2 tsp. ground black pepper (reduce to 1/4 tsp. if freshly ground)
  • salt (see notes)
  • 3 c. vegetable broth, low sodium or no salt added


  1. Add the pasta to a large, deep skillet, breaking in half if needed (a saucepan may also work)
  2. Add the rest of the ingredients, minus the broth, to the pan on top of the pasta (artsy arrangement not necessary!)
  3. Pour the vegetable broth over everything.
  4. Cover the pan and bring to a boil. Reduce to a steady simmer (medium to medium-low heat) and, keeping covered & stirring occasionally, cook for 8-10 more minutes, or until pasta is done through.


Daily Vitals

Weight: 212.0 lb (-3.6 change)

Fasting Blood Glucose Level: 105

Blood Pressure: 110/68

Resting Heart Rate: 91

Total Calorie Intake: 1509      259/43/56*

*”Total Calories per Day”     “Carbs/Fat/Protein” The ultimate goal is 1800 calories per day with a macronutrient split of 225/60/90.


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