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Recipes with Whole Wheat Pasta

Soap Star Tracey E. Bregman Chats About Her Plant-Based Diet



Since 1983, fans of daytime television have known the Emmy-winning actress Tracey E. Bregman as the glamorous redhead Lauren Fenmore – now Lauren Fenmore Baldwin – on The Young and the Restless, and in before that on The Bold and the Beautiful in the ‘ 90s

Outside of the CBS studios, the real-life Bregman has been a vegetarian since she was a young girl, and she now follows a mostly vegan lifestyle. Bregman loves to work out, hike, and do Pilates and has served as a spokeswoman for a vegan makeup brush brand. Her career spans guest appearances on the Love Boat, to writing songs like “Young & Restless Forever.”

Bregman talked to The Beet about the plant-based lifestyle she loves.

The Beet: When did you go plant-based?

Tracey E. Bregman: I grew up in London, England. At age 8, I made the connection [between animals and my food]. In London and most places in Europe, you go to the butcher for your meat. Even at age 5, I wouldn’t go into the butcher because of the smell and the animals hanging up along the wall. It was too much reality in my face. As a young child, I always had an affinity for animals, but it’s called a hamburger – not ground cow!

I guess when I was standing there one day, I just couldn’t do it anymore. I said to my mom, “That’s it!” At age 8! And not only that, but I went raw vegan. So my poor mom – home of the meat pot pie, and I was in private school, so in a private school, and I refused to eat anything – not even cooked vegetables. Of course in London, they love musty vegetables.

My mom was a rock star! She said “Okay,” and never made me feel bad about it. She gave me all my vegetables raw, and to this day, I still eat all my vegetables raw. I like to roast them too, but I’ll eat anything raw.

The Beet: Were your parents supportive?

Tracey: My mother made me separate meals and also lots of salads. And then when we moved to the United States, everyone thought I was weird. Because while everybody was eating peanut butter and jelly and baloney at school, I was eating cucumber sandwiches on whole wheat.

No one knew what to do with me. But my father was ahead of his time, healthwise. So hey got it. And I really have to credit my mother for never once making me feel bad about my decision, and that’s a hard thing.

It was very funny when I think back on it. We’re talking about a time when McDonald’s had started to really get popular, and everyone was going out to fast food. So no one knew what to do with me.

But once people realized that I would bring salad over, I became the hot ticket to have for dinner. I came to the states in the middle of fifth grade and suddenly I was like the hot ticket in grammar school.

The Beet: When did you go from vegetarian to mostly plant-based?

Tracey: I was only vegetarian because I didn’t know about dairy back then, and in high school when they gave you the hot lunch, all I could eat was the dessert. The only thing I could eat was like the strawberry mousse.

I’m sure I felt relief that I wasn’t eating animals, but once I made the connection [about the harmful ways they made dairy] it never left me. That’s why I live on a farm now – because I need room for everything. I live on a farm in Nashville, and I fly in to shoot [The Young and the Restless].

The Beet: What’s been your biggest triumph or biggest challenge as a plant-eater?

Tracey: My biggest challenge is when you get invited to dinner or a dinner party, and no one asks you if there are any allergies or eating differences. That’s when I know I have to either bring my own food or eat prior.

And I don’t have a problem with that, but I’m always afraid of offending the hostess or the host. I got invited to a chili party one day. And no one asked if there were any eating differences. And I went, “Oh okay. So what I’m going to do is make my own vegan chili and bring it, so I’m eating what everyone else is eating.” And I think my only fear is that I just don’t want to offend somebody. I don’t want to be in a situation where I can’t eat either.

The Beet: Do you have a favorite vegan snack?

Tracey: I love the Beyond Meat Hot Italian Sausage. I also love their meatballs. So I will…throw some olive oil in a pan and sauté the meatballs, and just do a vegan marinara. That to me is such a hearty, quick meal. I also am obsessed with Misha foods – the black truffle spread. oh my god I almost cried Sunday when they said they were out of it.

You can get it at Whole Foods or the farmers market. I get Canyon Bakehouse Gluten-Free Everything Bagels and then you put that on it – Oh my God!

The Beet: Do you have an easy vegan recipe that you like?

Tracey: You know, I do a lot of things from scratch. But I’m good at holidays; but I’m not good at, “I would make myself that.” When I’m in LA, I’m ordering from Crossroads Kitchen and Nic’s on Beverly all the time. Nic’s on Beverly is amazing, the best vegan food, in my opinion.

The Beet: What are your typical breakfasts, lunches, and dinners?

Tracey: I start with hot water and lemon. I usually just drink some espresso in the morning. For lunch, I love a good avocado toast. Dinner is probably the kale Caesar from Crossroads. That would be a typical day.

The Beet: You have a grueling schedule. How do you manage to eat vegan?

Tracey: You start early in the morning, and sometimes several episodes are shot in one day – I always order the day before, or whatever I didn’t finish the day before, I bring. But we’re really lucky because we shoot next door to The Grove, and there’s the Veggie Grill there. So I can run over and pick up something literally, right outside the gate.

The Beet: Do you often bring your breakfast with you?

Tracey: I always get up before work and eat. I get up about an hour and a half before I have to leave for the studio. Because I need time in the morning – I need time to eat, have a little espresso. I always walk into the studio ready to go.

The Beet: What advice would you give to somebody going plant-based?

Tracey: My dear friend is Kathy Freston has written six books on veganism. So she says something that I think is really, really important.

She uses the phrase, “Lean in.” So when someone says to me, “OK that’s it. I’m going cold-turkey vegan, or even gluten-free, what I say is, ‘Lean In.’”

I think if you do something all at once that you’re not used to, you can feel like you’re being deprived. So Kathy says to “lean in” and start once a week. And then move it to twice a week and keep going. So I always suggest that – make a slow and gradual changeover.

I also always say to people, I’ll go shopping with you. Because I’ve spent all these years honing what I think is really amazing. I love to go shopping with people and turn them on to great products because if they try something that’s not great, that can turn them off of veganism completely.

My son Landon is encyclopedic. He honestly should have his own blog as to where to eat, what to order. He’s the best orderer ever. And what I love about the fact that we’re both vegan – I’ll say, “I’ll have what you’re having.” As long as it’s vegan, I can eat it.

His blog should be called “I’ll Have What You’re Having.” Because he’s really adventuresome and really loves to try new places as I do. But I can be a creature of habit. And so, he gets me out of that .

Because I stopped eating meat when I was 8, I stopped because I don’t like the taste of meat either, and I’ve lost the taste for it. So I don’t need anything that tastes like meat, because that will actually turn my stomach. I had the hardest time eating Beyond Meat for the longest time because it looked too much like it. It took me a long time to be able to eat it.

The Beet: Do you think there are a lot of people who think, “I can only do this if I have something that really tastes like a burger.”

Tracey: That’s why there’s vegan fish and vegan chicken. Now, it wouldn’t be my first choice, because I don’t need anything to taste like that. Although at Crossroads, they have this chicken sub that Landon ordered me a couple of weeks ago and I was like, “My God, this is really good!” Again, opening my eyes to different things.

Now, I’m trying to get my 89-year-old mother to eat more plant-based, and it’s tough. The thing that cracks me up is, our entire childhood, everyone says, “Eat your vegetables! Eat your vegetables!” And then when you’re an adult, and all you do is eat your vegetables, everyone thinks, “How are you getting your protein?”

And I’m like, “Have you looked at the protein content of actual vegetables? Do you know what I’m eating compared to what you’re eating?” And I don’t have the saturated fat, or the processing, or all of that. That’s very funny.

I always get the question, “How do you get your protein? How do you do this? How do you do that?” And so I have to open them up: What vegetables have protein? Quinoa, cup for cup, has more protein than meat.

The Beet: Have you inspired several people to go vegan?

Tracey: I think because I cook more for my mom when I’m home and because I’m roasting vegetables all the time and making salads, she’ll eat more plant-based. And she’s always surprised how satisfied she is.

I roast vegetables for a lot of my friends, and they said, “Oh my God, I’ve never had vegetables like this. It tastes so good.” Now they are cooking for their kids – that always makes me feel good.

The Beet: Do you also like tofu, or is that too meaty?

Tracey: I’m not a huge tofu lover. I’ve had a couple of tofu dishes that have been okay, but it’s not my go-to. And I just bought Jessica Seinfeld’s new book, Vegan, at Times, so, I’m going to start doing some of her recipes. And I know she uses a lot of tofu, so I am going to try it!

Sandra Oh and 20 Others It Might Surprise You to Learn Are Plant-Based

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Recipes with Whole Wheat Pasta

Guiding the way to thrive



Jan Juc naturopath Rebecca Winkler has always found joy in the practice of cooking nourishing meals for others.

That pastime spilled over into developing recipes and it was during lockdown that her culinary passion led her to become a qualified plant-based chef and a raw dessert chef.

Now the mum-of-two has expertly thrown all of her skills into the mix to achieve a long-held goal of producing a book.

Released as an eBook, with a print version to hopefully follow, 14 Day Whole Food Feast is a comprehensive two-week meal plan designed to nourish the body and delight the tastebuds.

Within its pages are recipes for whole food snacks, lunch and dinner meals, lunchbox ideas, and time-saving tips.

14 Day Whole Food Feast by Rebecca Winkler is available now as an eBook.

“My motivation was both personal and professional,” Rebecca says.

“On a professional note, I found so many patients were having difficulty finding family-friendly, whole food recipes to help them navigate various dietary needs.

“The recipes are easy to follow, a shopping list is provided and time frames are taken into account so slower cooked meals or more time-consuming recipes are saved for weekends.”

Rebecca says the eBook can function purely as a recipe resource or be followed meticulously for a 14-day reset.

“Food prep guidance is given at the start of each week in order to get ahead and be organized as possible.

The eBook includes lunch, dinner and snack ideas, as well as shopping lists and naturopathic advice.

“Dinners are often incorporated into leftovers for lunch the next day and naturopathic guidance is provided around ways to maximize your time by incorporating regular exercise and practicing self-care.”

The idea for the book began to brew in 2019 during a solo trip Rebecca took with colleagues which gave her the space to establish a clear vision for the content she wanted to share.

“I began developing and refining recipe, enlisting a beautiful photographer and graphics team to allow my dream to be realised.

“The long-term plan is to release a number of other eBooks and, eventually, print a hard copy, real-life book to be loved and to splash your chocolate and bolognaise sauce on. The kind of recipe book that you find yourself grabbing time and time again.”

The eBook is filled with nutritious recipes and much more.

So, what are some of Rebecca’s personal favorites featured in her carefully curated eBook?

“Ooh, that’s like trying to choose a favorite child,” she laughs.

“I know it might seem boring, but the slow-cooked bolognaise with hand-made gluten-free fettucine is an absolute favourite.
“We make it weekly in my house and every time my kids exclaim ‘this is the best bolognaise ever’.”

The slow cooked beef pie, kafir lime chicken balls and whole food cranberry bliss balls are also hard to pass up, she says.

Rebecca avoids listing ideal ingredients for people to incorporate into their diet, instead saying the most beneficial ingredients are those that make you feel at your best.

“Not everyone tolerates grains, some don’t tolerate fruit, others have difficulty digesting meat and protein.

“My advice is to listen and take note of how your body feels when you eat.

“Are you bloated, do you have pain in your gut, loose stools, headaches or fatigue?

Rebecca is a qualified naturopath, as well as being a plant-based chef and raw dessert chef.

“I am more inclined to advise people to source good quality ingredients, grow what they can, and cook from scratch as much as time and money allows.

“Eat three meals a day and snack only if you are hungry, growing, pregnant or exercising.

“Try to consume 30-35ml of water per kg of body weight. Add plenty of vegetables, fresh herbs, variety and colour.

“Our gut flora thrives on variety, so mix up your veggies, fruits, grain, legumes and proteins. Eat the rainbow.”

To get the most out of the eBook, the author suggests reading it from cover-to-cover and choosing a 14-day period where you are at home and have minimal social engagements.

Rebecca is passionate about naturopathy which she describes as a holistic, comprehensive view of the body in its entirety and “a wonderful adjunct to Western Medicine for patients as it ensures medical due diligence is exercised, adequate diagnostic testing where appropriate and an individualized approach to restoring health”.

Rebecca’s advice is to “eat the rainbow” when it comes to healthy food choices.

She says many of her clients are seeking ways to regain optimal health following extended periods of lockdown during the pandemic.

“There is no doubt that most of us found ourselves allowing more in alcohol and comfort foods over lockdown, which is nothing to feel ashamed about.

“In such a difficult, confining and overwhelming time, we sought comfort where ever it may lie for us.

“This is not a failure, it was merely a way for so many to cope. I never judge anyone’s choices, I merely try to support, understand and listen.

“Often we already know what we need to do to rebuild or move forward, simply sharing and being heard without shame or judgment is therapeutic.

“I cannot describe to you the genuine joy that seeing people thrive provides.”

14 Day Whole Food Feast retails for $19.95 and on the Rebecca Winkler website. Discover more and contact Rebecca via her Facebook page, Instagram @rebeccawinklernaturopath or email [email protected]

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Recipes with Whole Wheat Pasta

Get to know farro and other superfood whole grains



By Casey Barber, CNN

Quinoa has reached a level of superfood status not seen since the great kale takeover of the aughts. Equally embraced and mocked in pop culture, it’s become the symbol of the grain bowl generation. It’s not the only whole grain that’s worth bringing to the table, however.

The world of whole grains is wide, and if quinoa and brown rice have been the only grains on your plate, it’s time to expand your palate. Here’s an introduction to whole grains, along with tips for cooking and enjoying them.

What’s a whole grain?

The term “whole grains” encompasses all grains and seeds that are, well, whole. They retain all their edible parts: the fiber-rich outer bran layer; the carbohydrate-rich endosperm center, which makes up the bulk of the grain itself; and the inner core, or germ, which is packed with vitamins, protein and healthy fats.

On the other hand, refined grains such as white rice and all-purpose flour have been milled to remove the bran and germ, stripping away much of the fiber, protein and vitamins, and leaving only the starchy endosperm.

“A lot of people don’t realize that whole grains contain several grams of protein in addition to vitamins and antioxidants,” said Nikita Kapur, a registered dietitian nutritionist in New York City. With every serving of whole grains, “you get a ton of minerals, B vitamins and fiber, which is especially important for good health.”

So-called “ancient grains” fall under the umbrella of whole grains, though the phrase is more of a marketing term than a marker of a more nutritious option. Ancient grains refer to whole grains like millet, amaranth, kamut and, yes, quinoa that have been the staple foods of cultures for several hundred years. They are not hybridized or selectively bred varieties of grains, like most modern wheat, rice and corn.

And though quinoa has gotten all the press as a whole grain superfood, there’s good reason to try others. Trying a variety of whole grains isn’t just a way to mix up your same-old side dish routine. It’s also a chance to get a wider portfolio of minerals and more into your diet.

“Suffice to say, we need to have a more diverse plant-based diet” to get the full complement of recommended nutrients in our meals, Kapur said, “and we can’t get it from the same 10 or 20 foods.

“One grain might have more manganese, another more zinc or magnesium, and another more protein,” she added. “Try one as a pasta, one as a porridge — you do you, as long as there’s a variety.”

Familiar foods like oats, corn, brown and other colors of rice, as well as wild rice (which is an aquatic grass), are all considered whole grains, but there are many others you’ll want to add to your regular repertoire.

Some whole grains to get to know

amaranth is a tiny gluten-free grain that can be simmered until soft for a creamy polenta-like dish, but it also makes a deliciously crunchy addition to homemade energy bars or yogurt bowls when it’s been toasted. To toast amaranth seeds, cook over medium heat in a dry pan, shaking frequently until they begin to pop like minuscule popcorn kernels.

Buckwheat is gluten-free and botanically related to rhubarb, but these polygonal seeds (also called groats) don’t taste anything like fruit. You might already be familiar with buckwheat flour, used in pancakes and soba noodles, or Eastern European kasha, which is simply toasted buckwheat.

Faro is the overarching Italian name for three forms of ancient wheat: farro piccolo, or einkorn; farro medio, or emmer; and farro grande, or spelled. The farro you typically find at the store is the emmer variety, and it’s a rustic, pumped-up wheat berry that’s ideal as a grain bowl base. Or make an Italian-inspired creamy Parmesan farro risotto.

Freekeh is a wheat variety that’s harvested when unripe, then roasted for a surprisingly smoky, nutty flavor and chewy texture. Freekeh’s taste is distinctive enough that it steals the spotlight in your meals, so use it in ways that highlight its flavor. It’s fantastic in a vegetarian burrito bowl paired with spicy salsa, or in a warming chicken stew.

kamut is actually the trademarked brand name for an ancient type of wheat called Khorasan, which features large grains, a mild taste and tender texture. It’s a good, neutral substitute for brown rice in a pilaf or as a side dish. Or try this high-protein grain in a salad with bold flavors like arugula, blood orange and walnut.

millet is a gluten-free seed with a cooked texture similar to couscous. Teff is a small variety of millet that’s most frequently used as the flour base for Ethiopian injera flatbread. Try raw millet mixed into batters and doughs for a bit of crunch, like in this millet skillet cornbread recipe, or use either teff or millet cooked in a breakfast porridge.

How to cook any whole grain

While cooking times vary for each grain, there’s one way to cook any whole grain, whether it’s a tiny seed or a large, chewy kernel: Boil the grains like pasta.

Bring a large pot of water to a boil and add a handful of kosher salt. Add the grains and cook, tasting as you go, until tender. Small grains like amaranth and quinoa can cook fully in five to 15 minutes, while larger grains like farro and wild rice can take anywhere from 30 minutes to one hour — so keep an eye on your pot and check it frequently.

Drain well in a mesh strainer (to catch all those small grains) and either use immediately or allow to cool slightly, then refrigerate for later meals. Cooked whole grains can also be portioned, frozen and stored in airtight bags for up to six months.

If you want to cook your whole grains in an Instant Pot or other multicooker, this chart offers grain-to-water ratios for many of the grains mentioned here.

The CNN Wire
™ & © 2021 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

Casey Barber is a food writer, illustrator and photographer; the author of “Pierogi Love: New Takes on an Old-World Comfort Food” and “Classic Snacks Made from Scratch: 70 Homemade Versions of Your Favorite Brand-Name Treats”; and editor of the website Good. foods Stories.

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Recipes with Whole Wheat Pasta

Travel: A quaint county seat with Mayberry charm | Lifestyles – Travel



I finally ventured out for my first road trip of 2022 earlier this month. It’s been way too long since I took a little trip and it was long overdue. My last little getaway was in Chicago the week of Christmas. The day I returned I wasn’t feeling very well and an at-home test confirmed that I had COVID — again.

The first time was in November 2020 and it was a severe case that landed me in the hospital with pneumonia and difficulty breathing and then many months of recovery. Luckily this time around it just lasted a couple of weeks. At the same time I was pushing through COVID we were in the process of moving. And my Dad, who had tested positive for COVID not long before me, passed away. So, it’s been a heck of a start to 2022. A getaway was much needed.

It was a brief 24 hours in the Indianapolis area, but as always I packed a bit in and had a lot of good food. On our way down we stopped off in Rensselaer for lunch at Fenwick Farms Brewing Co. and took a little walk to check out the murals that are part of the Ren Art Walk. That evening I attended a media opening of the newly reopened Dinosphere exhibit at the Children’s Museum of Indianapolis.

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It’s a place I adore and still enjoy visiting even though my kids are teenagers and young adults now. I love being greeted by the huge Bumblebee character on the way in from what is probably my favorite action move, “The Transformers.” The largest children’s museum in the world has so much to see and I’ve loved having the chance to explore it both with and without my kids.

After the event it was a quick overnight at Staybridge Suites in Plainfield, and in the morning we headed to Danville. Danville is the county seat of Hendricks County. I adore county seats with downtown squares and this is one of my favorites. On an earlier visit there we were in town for the Mayberry in the Midwest festival, which had lots of activities related to the classic TV show “The Andy Griffith Show” that was set in the fictional town of Mayberry.

Danville definitely has that charming, inviting, friendly small town vibe that feels like it could be a sitcom setting. We ate at the Mayberry Cafe where old episodes play on television screens and the menu is full of down-home, made-with-love comfort foods, with a specialty being “Aunt Bee’s Famous Fried Chicken.” I tried it and it was very tasty. The whole place made me smile like Opie after a fishing outing with his dad.

This time our dining destination was The Bread Basket. I had tried their desserts at a few events, but it was my first time dining in. It’s located in a house that was built for the president of Central Normal College in 1914 and is cute and cozy. It’s a breakfast and lunch spot, so plan to go early and be prepared for a wait during peak times (but it’s well worth it).

My Dilly Turkey Sandwich on fresh wheat nut bread with an Orchard Salad was delicious. I loved that they had a combo option where you could pick a half sandwich and half salad or cup of soup. But the desserts are the real star here. I stared at that dessert case for several minutes — and I wasn’t the only one.

I was seated next to it, and watched intently each time they removed a pie or cake from the case to cut a slice. I tried the Hummingbird Cake, which was a perfect treat without being too rich, and then noticed another that was so unique I had to get a slice to take home — the Blackberry Wine Chocolate Cake. If you go there and are overwhelmed with choices, go with this. You won’t regret it.

After lunch, we made our way over to the Hendricks County Historical Museum & Old County Jail, which is just off the square. For someone like me who loves history, this was a wonderful stop to incorporate into our day. It was built in 1866 and used as a jail all the way up until 1974. You can go into the old jail cells (two on the female side and four on the male side) and tour the sheriff’s home.

An exhibit has information and artifacts from when Central Normal College existed (later Canterbury College). There’s also a temporary chronological exhibit about music and musicians, featuring many Hoosier hitmakers.

After the visit, I took a breezy little walk around the square, where I was reminded that there is a nostalgic old movie theater. The historic Danville Royal Theater dates back to the early 1900s and shows current movies for just $5 a ticket.

It was then getting close to dinner time, so we decided to eat before we headed back home. A place in the nearby town of North Salem had been recommend to me and I am so glad we took time to visit. I chatted for a few minutes with Damiano Perillo, owner of Perillo’s Pizzeria. He’s a native of Palermo, the capital of Sicily. The food is authentic and almost all of it is made fresh daily, including their garlic rolls, marinara and alfredo sauces. The New York-style pizzas are perfection.

They even have a nearby garden where they grow many of the fresh vegetables and herbs used in their dishes. They have gluten free pastas, too, and the lady at the next table had some and was raving about it. We also tried the homemade Sicilian cannoli and the limoncello flute, and trust me when I say to definitely not skip dessert.

There was one last food stop. Although we had just eaten, I realized we’d be driving right by Rusted Silo Southern BBQ & Brewhouse in Lizton and just couldn’t pass it up. I made my husband pull in and pick up some food to go. We got the brisket and their house made pimento cheese, chorizo ​​and kielbasa and took it home. I was introduced to it last fall and there is a reason they have been voted Best BBQ in the Indy area four years in a row. I loved hearing about how this eatery located next to a railroad literally stops trains in their tracks to get food from this award-winning BBQ joint.

All three of these places — The Bread Basket, Perillo’s Pizzeria and Rusted Silo are ones that you should absolutely include in your itinerary if you happen to be in the Indianapolis area.

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