Category Archives: Health

Mushroom Seitan Roulade with Spinach and Sundried Tomatoes


I wanted something that wasn’t a bean dish to take to my family’s Easter dinner.  I eat like a vegan and my brother and future sister in law are vegetarians so I’m usually the one who brings the dish that the three of us can definitely eat.  Being Good Friday, they’d probably be ok since they both eat fish and we don’t eat meat on this day.  

But…it’s a holiday and a family gathering so I wanted something special for me at least.  We knew there would be my aunt’s popular bean salad hence the desire to make something different.  
My research during the week lead me to this recipe for a seitan mushroom roast.  It looked great and I also decided I’d serve it with this gravy.  But then I decided to stuff it with something so I made a spinach and sundried tomato stuffing.  I’d been a bit hesitant in the past to make seitan because it seemed so complicated but I’m glad I finally decided to try it. It was very easy!

Start off by making the filling and when it’s cooking you can assemble what you need for the seitan.  Once the seitan is in the oven you can focus on the gravy.  It’s a very appealing dish for a celebration.

Spinach and sundried tomato stuffing

2 onions, chopped

1 cup sundried tomatoes, sliced thin or chopped

2 cloves of garlic, chopped

1 tsp oregano

1 tsp basil

1/2 cup white wine

2 large handfuls of spinach, chopped

1/2 cup Italian breadcrumbs

Sautee the onion in a little bit of olive oil then using water in the non-stick pan whenever it starts sticking.  Let it cook until it’s golden and then add the garlic and tomatoes along with the herbs.  Let it cook for about 5 minutes then add the wine.  Once the wine evaporates a bit throw in the spinach and stir it until it is wilted and well combined with the filling.  Sautee until it is not too liquid.  Add the breadcrumbs and remove from heat.

Mushroom Seitan

Follow the instructions as per the original recipe.

But then you roll it out into a rectangle instead of rolling it out into a log.  Spread the stuffing on top of your rectangle but leave a little bit of space on the end so that your roll will stick to itself.

Roll it up using the foil to help you and then wrap it tightly into a log.  Fold up the foil and wrap the ends tight.  You should end up with a huge foil sausage.

Mushroom Gravy

There’s no need to mess with a good thing so I followed the recipe to a tee except for using Umami paste instead of miso since that’s what i had on hand.  I also made the recipe 1.5 times the original batch.  We love gravy.

I baked it for 70 minutes at 375 and every 20 minutes I rolled the log so that it would cook and brown evenly.

I let it sit in the foil for a bit to cool off then I unwrapped it, placed it in a dish and sliced off the end bits for a nicer presentation.  I spooned the gravy on top and around it.  Now it’s waiting patiently for when it’s time to go to my parent’s house so we can try it.

I know it’s good because the end pieces have been devoured ;)

Update:  It was a big hit at our family Easter dinner…even the non-veggies loved it.  

Here’s a pic of my husband’s helping…

Lower Blood Sugar and Blast Carbs with Happy Hoe-Downs!

Whenever I talk about this move I usually don’t call it by it’s name until after I’ve explained a bit about it.  That’s because I want them to hear that it can burn carbs, lower blood sugar, get their heart-rate up and move the junk around before they lose me with the name.

Yep–Hoe Downs.  The wonderful move that Teresa Tapp created as part of her T-Tapp Workout.

I love them.

They’re great any time of the day.  Perfect to do after a big meal and you feel sluggish.  Great pick me up after 3pm when you want to fall asleep at work.  You can do them anywhere too.  If you have blood sugar issues this is great to get your blood sugar down after a meal.  If you know anyone who is diabetic or has pre-diabetes let them know!  Oh yeah and they’re great for left/right brain challenge as well.  So much from a little move.

Here’s a little play list of how to do them and a few awesome ones that are done to music.

Try them!  Let me know what you think.

Join me on Facebook and I’ll show you a few more!

 Nutritarian Taco Night

Yes…some things you’ll never be able to make the same and when you do they just don’t taste right.  I have great news though…you can have a taco night and things are pretty good!

I love Mexican food…I love the flavours and when we recently had a Mexican Fiesta at home I didn’t want to be stuck eating  just a salad so I got to work and made my own stuff for nutritarian tacos.  Since I was already making so many different fillings for the meat eaters I didn’t want to have too much more to make so I used Yves Cuisine Mexican flavour ground round.

It was all awesome!

Here are some ideas for you if you’d trying to figure out how to have your own taco night.

Shells – whole wheat tortillas, lettuce leaves, even whole wheat pitas will work or skip the shell and make a taco salad with all the other items below!

Veggies – Tomatoes, lettuce, corn and whatever other things you like in your tacos

Meat – Veggie meat – you can opt for a commercial one if you’re pressed for time or make your own…there are great recipes for lentil or nut based taco meats.  If you make your own you can cut down on sodium even more.

Guacamole – I make mine with avocados, chopped red onion, chopped tomatoes, cumin, lime juice and a dash of chipotle hot sauce…no specific measurements though..just wing it until it tastes rights

Cheese!! – ok, I know there are commercial cheese substitutes however I have a hard time paying so much for something that just doesn’t taste too good to me.  You HAVE to try this nacho cheese recipe.  It is tasty, economical and nut-free! I love it an it shreds up very well.  Take a look at the picture of the “cheese” shreds.

Refried beans – I love this recipe.  So easy and no added fats or oils.  

With all these items you can have a lots of fun eating a similar meal with others if it’s taco night for a group.