Vegan Corn Casserole

Sometimes corn gets a bad rap. Yes, it’s overused in many products that can break down quickly spiking your insulin, but there are two different types of corn. And, when corn is eaten closer to the source it does have some great benefits.

For you active Yogi’s, runners and cyclists it is a great natural carb (gluten free) to refuel your glycogen sources. Also, when your sweet buds and desensitized to sugar you will notice corn will add a subtle sweetness to a dish. Corn is also a good source of fiber, and nutrients, for more info click on the link.

This recipe is modified from Vegan Cooking for Carnivores, by Roberto Martin. It’s a great source for easy and adaptable Vegan recipes even Non Vegans would enjoy. For the original recipe head over to Amazon to get the book.

We actually doubled the recipe and filled a 13X9 and 9X9 baking dishes and had enough for the whole week and for friends.

Vegan Corn Casserole

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3 Tbsp Coconut Oil
1 Yellow Onion diced
1 Can of Green Chilies (we used the small can from Trader Joe’s)
4 Garlic Cloves minced
1/4 Cup flour of Choosing (can use gluten free, or whole wheat)
1 Cup Vegetable Broth
1 16 Ounce can of Corn Kernels (or you can scrape some fresh ones of a cob)
Salt to taste
Pepper to taste
1/2 Tsp Cayenne Pepper
1 Tbsp Agave Nectar (optional)
1 Cup of grated Vegan Cheese (Diaya or Trader Joe’s Soy version both work)
5 Soy Sausage links chopped
1/4 Cup Green Onions chopped
2 Cups chopped Broccoli
1 6 ounce can of Black Olives

1. Preheat Oven to 350. Grease Baking dish (size depends on quantity made-if single 13X9).
2. In large pan heat oil. Then add Garlic and Onion, stirring until Onion is almost translucent 5-6 minutes. Then add broccoli and cook the vegetable mixture for another 3-4 minutes. Then add Chilies, Soy Sausage links, and Black Olives stir until well combined.
3. Slowly add in Vegetable broth, flour and corn to Vegetable mixture, gently stirring. Add in pepper, salt, Cayenne pepper, and Agave. Continue to mix until Broth Thickens.
4. When Vegetable mixture has heated through and is somewhat thick carefully pour into baking dish. Sprinkle Cheese, then Green Onions over the top.
5. Place in oven and bake for approx 45 minutes, until cheese is browned and there is bubbling in the dish. Remove from heat and allow to cool for 10 minutes before serving.

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What is a Stress Fracture?

Having an active lifestyle is so important to maintain a healthy body and mind. But, sometimes we can over do it. A while back I wrote a peice on over training. These days I have been better about listening to my body, and have a better balance with Yoga, running and hiking. It is easy to cross the line, and some weeks I really have to hold myself back and have a Restorative Yoga Session.

However, in the clinic I do see patients with overuse stress fractures from excessive activities with not enough rest between sessions. Sometimes these stress fractures are diagnosed late because the patient is unaware of the symptoms, or other times the patient just push through pain.

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One of the most effective ways to avoid a stress fracture is to stop if there is continued pain or soreness. There is a time to push through fatigued muscles, and there is a time for rest. There is a fine line to building, and overdoing. If you feel your mind becoming caught up in the “I must”, or “I have to”, stop and review the reasons you feel this way. Are these thoughts stemming from fears? Remember, if you take care of yourself now more training days will come again quick. If you ignore signals the body is sending you, training and just doing activities you enjoy, won’t be available for weeks or even months down the road.

Just ListenSome reasons why a stress fracture may occur:

  • Prolonged training sessions
  • Impact forces
  • Training on hard surfaces
  • Lack of flexibility
  • Inability for muscle strength to keep up with activity
  • Over training
  • Misalignment
  • Change in diet (malnutrition) or change in menstrual cycle

5th met fxOne common location of a stress fracture in active athletes is in the 5th metatarsal or 5th bone of the foot, or in the Tibia or shin bone.

Some common signs and symptoms of a stress fracture are:

  • A deep nagging persistent pain, especially at night
  • Point tenderness
  • An inability to put weight on the foot without pain

If you are experiencing these symptoms make sure to visit your MD. You are diagnosed with a stress fracture through X-Ray, MRI or bone scan. Sometimes an X-ray may not pick up a stress fracture initially, so its important to be persistent with seeking care and rest if pain persists.  If you do have a stress fracture, the best thing you can do is rest. Depending on the location you may need a walking boot or crutches to allow the fracture to heal with less friction from every step.

If you have any questions please drop me a line:

Energizing Juice

I hope you had a wonderful Thanksgiving. Feeling a little sluggish? I think it’s normal, even if you didn’t eat Turkey. One way to begin to feel like yourself again is to drink a energizing juice. If you don’t have a juicer there are many companies that will ship to your house.

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When Ryan at Juice Today asked me if I would like to sample his product I immediately said yes, since I always feel so much better after drinking a nutrient filled Juice. The best part is they taste so yummy, and the variations are endless. My favorite was their Green Juice, it’s amazing how the combo is Tangy, yet so refreshing! For more options, check out their website.

juice today3If you have a juicer you can try this recipe below. So refreshing, and will give a little boost in your step to get back in your groove following the holiday.

Energizing Juice

kale, apple, lemon, celery juice2Ingredients

One handful of Kale, 4 stalks of Celery, One apple, One Lemon


Place all in juicer. Drink immediately.

Vegan Tacos

The transition to the Vegan lifestyle has been easier than expected. Who knew I would not miss that daily cheese stick or weekend sunny side egg? Even writing about them I have no desire for either. Especially after reading more about the cruelty in the meat industry (which includes dairy and eggs), I have switched to the other side more solidly.

Sean whipped up these easy Vegan Tacos with enough for leftovers during the week.

Vegan Tacos
Serves 4-6

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1 package of Trader Joe’s Organic 3 Grain Tempeh
1/4 cup Soy Sauce
1/4 Tsp Chili Powder
1 Tbsp Olive Oil
1 Chopped Onion
2 Minced Garlic Cloves
1 cup of Kale
1 sm. can Black Olives
1 can Black Beans
1 can Corn
1/4 Cup Vegan Cheese (I like Diaya)
Guacamole (click for homemade recipe)

1. Marinade Tempeh in Soy Sauce and Chili Powder.
2. While Tempeh is marinading, Saute Onions and garlic with Olive Oil until Onions carmelize, 5-7 minutes.
3. Add Tempeh to the Onion Mixture, and saute for another 5 minutes until Tempeh starts to brown.
4. Warm tortillas over open burner, flipping several times with a pair of tongs
5. Place Tempeh Onion Mixture over warm Tortilla, add remaining ingredients as toppings. Top with the Guacamole

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