Aubyn Royall Colorado Dir. of the HSUS

I interviewed Aubyn Royall, the State of Colorado Director of the Humane Society of the United States.  A graduate of the University of Denver’s Sturm College of Law and a longtime advocate for animals and the environment.

It was a pleasure to have Aubyn on my radio program, The Fresh Cafe.  I learned a lot about the work that she does in helping to protect animals.   Aubyn works on the policy and legislation for the state of Colorado for animal welfare.

Here is a link to the podcast with Aubyn: Click here



Podcasts The Fresh Cafe Radio Show, Uncategorized

Victoria Moran

Victoria Moran

Victoria Moran

Meeting people that truly inspire me is a real treat in the work that I do.  I love to read and so I have cultivated a nice library of books that I like to read for inspiration, information and of course recipes.  The bonus is when I contact an author and ask them to come on my radio program, The Fresh Cafe, and we schedule a segment together to chat about their work.  Continue reading

Podcasts The Fresh Cafe Radio Show

Vegan Mexican Bowl

What is not to love when you can combine a few ingredients to make a quick and hearty salad that has all the fresh flavors of a Mexican bowl?   Simple, nutritious and versatile.  BOOM!  We all need to have these types of satisfying meals that we can put together in 15 minutes and it’s vegan too.

Mexican foods are often considered a high fat food as they include cheese, sour cream, meats, oils and avocado.   When I make these dishes at home I can exclude these fatty ingredients and still get delicious flavor and fat by adding some avocado as they are a great food.  Keep in mind that an average avocado is 227 calories and 20 grams of fat.  Continue reading


Pear and Spinach Salad

This is a simple and beautiful salad to serve on its own or add to a brunch menu.  It is a seasonal salad as you must have ripe, juicy pears to make it delectable.  I look for greenish to yellow pears or Anjou that are firm and will ripen within a few days.  You can always speed up the ripening by putting the pears in a paper brown bag – make sure to check them daily so you use them when they are ready.   Continue reading

Raw Recipes, Salads

Wild Greens in Salads

Bump up your nutrition with this Wild Green Salad recipe. It contains a variety of greens including what you can forage in your own backyard!

Lambs Quarter

Foraging edible plants is a valuable resource for anyone looking to add more nutrition and variety to their diet.  Adding wild foods to your diet will give your body nutrients and enzymes that it craves.

What are wild edible greens? This is the easiest wild edible to forage for as you will typically have at least one edible growing in your own backyard. These are naturally abundant plants that have received the title of “weeds” because they are those persistent plants that grow in our gardens. Continue reading

Garden & Edibles, Salads, Wild Edible Foods

Nutritional Yeast

What is Nutritional Yeast?

When asking what is nutritional yeast, some may wonder if it is a baking yeast or a terrible tasting brewer yeast concoction.  But wait until you hear why vegans and non-vegans alike have this food in their pantry as a staple.

Nutritional yeast is not bakers or brewers yeast.  Nutritional yeast is produced by culturing a yeast in a nutrient medium from either beet molasses or glucose, for several days. It is often a strain of the bacteria Saccharomyces cerevisiae. When the yeast is ready, it is deactivated with heat.  It is then harvested, washed, dried and sold as a food product.  You can find it in natural health food stores and larger grocery chains may have the Bob’s Red Mill Brand.

So why is it so popular? It is loaded with nutrition and nutritional yeast has a strong flavor that is described as nutty, cheesy, or creamy, which makes it popular as an ingredient in cheese substitutes and recipes. Continue reading

Nutrition Info, Plant-based diet

A List of Plant Protein Foods

When searching for a list of proteins I found this simple list that provides protein content of selected vegan foods. This is a great resource for those who eat a vegetarian or completely plant based diet.

Often when people hear that I eat a plant based diet they will ask me “where do you get your protein from?” I will tell them that I don’t worry about getting enough protein when I eat a proper diet because protein is found in most plant foods. We get our protein from plants out of the ground, just like the animals do.

The most important element in a plant-based diet is to make sure to eat enough calories. However, if you eat a lot of sugary or processed foods, you may miss getting the quality proteins in your diet. Continue reading

Plant-based diet

List of Resources

Here is a list of good resources to help you learn more about the benefits of a plant-based diet.  There are also a few sites and talks on the subject veganism as well.   There is a lot of  great information out there with the bad, and so I have compiled this list over the years for sites that I go to.   I challenge each visitor to learn new things.  Education is power. Continue reading

Veg Topics

Dustin Rudolfs a Pharmacist

26596a4In 2013 and 2015 I was delighted to talk with Dustin Rudolfs on the Fresh Cafe program.  Dustin is a very wise pharmacist who is sharing a powerful message about the prescription pad and a healthy diet.

As I did some research to prepare for my interview with Dustin, I read some of his articles and I had so many subjects to ask him about.  But unfortunately, we ran out of time on the program to get to all of my questions.  If you are interested in his view on breast cancer awareness please take a few minutes to read his article  Breast Prevention Awareness. Continue reading

Podcasts The Fresh Cafe Radio Show

Egg Replacer Know-How

Chia Seeds

Chia Seeds

Egg replacer know-how is key when you get to where you are creating your vegan recipes using your non-vegan favorite recipes.

When I started trying to cook my old favorite recipes vegan, I ran into the problem of what ingredient do I replace the eggs with?  Eggs are used commonly in recipes as a binding agent.  They help to bind all the other ingredients together.  The key was which ingredients will do this same binding action?  After trial and error, here are five replacers that I find help to restructuring of non-vegan recipes. Continue reading

Plant-based diet