A few suggestions from Marilu and Marilu.com members…

Butter –> Earth Balance margarine. Earth Balance is the THMers hands down favorite! Non-hydrogenated. Melts, cooks, and tastes like butter. Great in baked goods (chill cookie dough before baking). Skip the “whipped” version – it contains too much water. If you can’t find Earth Balance, read labels to find the best fit for you. Soy Garden is also popular. Smart Balance contains dairy.

Mayonnaise -> Veganaise or Nayonnaise. Okay, normally mayo doesn’t contain dairy, it contains eggs. Both of these are free of eggs and sugar. If you’re a fan of mayo, try the Vegenaise. If you like Miracle Whip, try Nayonnaise. Or use a mashed avocado or hummus as a sandwich spread instead.

Cheese -> Vegan Gourmet, Soya Kaas, Soyco Vegan Parm or Rice Parm, or nutritional yeast. Vegan Gourmet has no casein and melts. Soya Kaas is widely available, but contains casein (a milk protein), so it melts beautifully. Vegan Parm or Rice Parm by Soyco are good in lasagna and other Italian dishes (but don’t use too much). Almond cheese makes a great grilled cheese sandwich. Tofutti is available in “singles” slices, but also contains casein.

Sour Cream -> Tofutti Sour Cream. Use it just as you would dairy sour cream.

Cream Cheese -> Tofutti Cream Cheese. Give this non-dairy cream cheese a try; it comes in several flavors. Look for the one made without hydrogenated (trans) fats. Try the flavored ones, too.

Nutritional yeast is yellow-ish flakes (NOT brewer’s yeast and NOT baker’s yeast), and contains vitamin B12. Add it to soups, sprinkle it on pasta, mix it into things to get that B12, especially if you’re vegan.

Check out Joanne Stepaniak’s Ultimate Uncheese Cookbook: Delicious Dairy-Free Cheeses and Classic “Uncheese” Dishes for ways to use nutritional yeast and for recipes for cheese subs.

Each day you fill the role of your life.
Are you just saying the lines?
Acting like an understudy?
Hoping that today is just a dress rehearsal?

Starting Monday, March 16, coach Beth Miriam will lead you on a 10-day journey of self-discovery. She’ll have a daily assignment for you each weekday for two weeks. The assignments and coaching help you define the role of your life – who is it that you want to be? With coaching, you’ll get “in character” to fill that role. You’ll learn to put your new self-knowledge into practice, and come out feeling like your name is in lights.

Play The Role of Your Life with gusto and passion. Fill the stage with your presence. Become the star of your show.

This class will change your life.
Sign up here!

It’s almost St. Patrick’s Day – how about some green recipes this week?

This soup is easy to make, dairy-free, loaded with nutrients, and delicious. If you have an immersion blender (also called a stick blender), this is the time to get it out. Blending hot soup in a blender is not difficult, but you need to be careful not to fill the blender more than half way, and to be aware of the steam.

To increase the nutrients, add up to 6 cups of chopped greens, such as spinach, kale, chard, or collards, along with the potato.

Creamy Broccoli Soup
Blue ~ serves 4

4 Tablespoons soy margarine
2 cups yellow onion, finely chopped
1/2 cup shallots, minced
3 cups vegetable broth, plus more as needed
1 medium potato, peeled and diced
4 cups broccoli, chopped stems and florets
1 cup soy creamer (or use plain soy milk)
salt and freshly ground pepper to taste

In a large pot, melt the soy margarine over medium heat. Add onions and shallots and cook until tender and translucent, about 10-15 minutes. Add 3 cups of vegetable broth and potatoes. Bring to a boil, then reduce heat and simmer until potatoes are tender, about 20 minutes. Add broccoli and continue to cook for an additional 5-7 minutes.

Turn off the heat, and use an immersion blender (stick blender) to puree to desired consistency.
OR
Remove from heat, and ladle the solids into a blender. Add a bit of the liquid. Do not fill more than half way. Cover and blend to desired consistency. Repeat as necessary to blend all the solids. Return soup puree to pot.

Add soy creamer and more broth for smooth texture. Season with salt and pepper.

Recipe courtesy of Marilu Henner
Find more recipes when you become a member

Classic music – classic moves.

Time for squats and lunges. Stand up – click the green arrow!

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Just a friendly reminder from not-your-mother.

Everyone is jumping on the reusable bag bandwagon – and it’s about time! Bringing your own bags to the store saves everyone money, and helps the environment, too.

Here’s a bag we like – the Chico bag stuffs into its own little (attached!) sack. They also have a small carabiner, for clipping on your keys or backpack. One Chico bag easily fits in your purse – so you’re never without a bag. Stick a few in your glove compartment, and you’re ready for a shopping trip!

Bonus – some stores don’t like you wandering around with your bags. The Chico bag(s) can be in your purse or pocket until you get to the cashier. They come in a garden of colors (even man-friendly black and brown) and make great little gifts.

Cocoa powder contains about twice the antioxidants of red wine, and nearly three times that of green tea. The procyanidins and epicatechins in cocoa powder can improve heart health by reducing blood pressure and cholesterol levels, and they may even help improve your mood. (Something every woman could attest to without a scientific study, but it’s probably good to have the study anyway.)

The best way to get the antioxidants – since spooning straight cocoa powder isn’t very appealing – is to eat dark chocolate. Look for brands with 70 percent cocoa or more. No milk chocolate! One more strike against milk – it reduces the antioxidant effect of the cocoa. And, sorry to say this, but there’s no need to eat more than an ounce a day.

When you buy cocoa powder for baking, choose one that is NOT Dutch-processed to retain more of the flavonoids.

This is easily made in the microwave or on the stove. It’s a simple way to satisfy your sweet tooth on a cold day, but please stick to one cup.

A Single Cup of Cocoa
Yellow ~ serves 1

2 Tablespoons cocoa powder
1/2 teaspoon cinnamon
small splash vanilla extract
pinch nutmeg
1-2 Tablespoons Sucanat
tiny dash salt
2 Tablespoons soy milk, or your favorite milk sub
additional 1 cup soy milk, or your favorite milk sub

Put everything but the cup of soy milk in a large mug, and mix with spoon until you get a paste. In a separate microwave safe glass measuring cup, heat 1 cup soy milk plus a quarter cup water* in microwave until you think it’s hot enough. Pour liquid into dry – stir completely.

*Note – if you use rice milk, use 1-1/4 cups rice milk and no water.

Photo by J. Gabriel

On this Spirit Sunday, take time to follow your bliss.

Everyone has a talent, whether it’s singing, dancing, shooting baskets, playing the guitar, painting, photography, or something completely different. Whatever your talent is, whatever makes your heart sing, whatever brings you joy, spend time doing that today.

Then try to devote 15-30 minutes a day practicing your secret (or not so secret) passion.

It doesn’t matter what you do for a living, doing what you love every day will make you feel like you are living your dream full-time. Who knows? Taking out those tap shoes once a day may make you a better CPA.

It’s time to start thinking about gardening! Or maybe you’re already digging in the dirt and planting seeds… or even watching the seedlings come up through the soil.

Enrich that soil with nutrients from your kitchen.

Keep your kitchen scraps from fruits and vegetables, any coffee grounds, and egg shells in a composting bin or container. Add them to a compost pile in or near your garden. Ask for details at your local garden center.

You’ll grow a better garden, create deeper topsoil, recycle nutrients, save landfill space, and reduce the load on water treatment plants (from the garbage disposal).

Financial news doesn’t have to be all negative. Have fun with this song. (It’s perfect for dancing.)

Stand up – click the green arrow – get moving!

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