Author: Mary Ann Lesh

I have lived in Cancun, Mexico, since 2017. I am the mother of three and grandmother of seven. I have been a teacher, university administrator, and translator in Mexico, Texas, and Massachusetts. I have traveled in Central and South America, Europe, Asia, the United States and Mexico. I grew up in Wichita Falls, Texas, attended Midwestern University, then received a bachelor’s degree in English, education, and journalism from Baylor University. I have a master of education degree and doctoral studies in Spanish literature from Texas Tech, with additional studies in translation, French, Portuguese, website design, and art at the Universidad Autónoma de Guadalajara, Boston University, and the University of Texas at Dallas.

EGG Substitute with Chia / Sustituto de HUEVO con Chia

Eggs provide structure, moisture and richness; they act as a leavening ingredient. Chia gel needs help with leavening, but it makes a satisfactory substitute when eggs are called for in recipes for baked goods.

PREP TIME 15 min / COOK TIME none / NEED coffee grinder / MAKES 1 egg substitute

1 Tbs ground chia seeds / 3 Tbs water

  1. If you are starting with flax seeds, grind them in the coffee grinder.
  2. Combine 1 Tbs GROUND CHIA SEEDS with 3 TBS WATER.
  3. Stir well and let set at least 10 minutes before using.

Mary Ann Lesh

EGG Substitute with Flax / Sustituto de HUEVO con Linaza

Eggs provide structure, moisture and richness; they act as a leavening ingredient. Flax gel needs help with leavening, but it makes a satisfactory substitute when eggs are called for in recipes for baked goods.

PREP TIME 15 min / COOK TIME none / NEED coffee grinder / MAKES 1 egg substitute

1 Tbs ground flax seeds / 3 Tbs water

  1. If you are starting with flax seeds, grind them in the coffee grinder.
  2. Combine 1 Tbs GROUND FLAX SEEDS with 3 TBS WATER.
  3. Stir well and let set at least 10 minutes before using.

Mary Ann Lesh

Is Raw Vegan the Best Way?

Some foods that are not of animal origin, even some that are marketed as vegan, should nevertheless be eliminated from a healthy eating plan. Opinions and recommendations may vary. The objective of this page is to gather the most credible facts and opinions about questionable edibles so you can make the decision that is best for you.

Many fruits, vegetables, nuts and seeds are at their best when they are not cooked, and raw vegan practitioners report good results from their way of eating. However, some very nutritious foods will not be digested if they are not cooked, and some nutrients are actually enhanced by cooking.

The challenges of balancing a food plan are increased by trying to eat raw only, and some negative effects of all-raw have been reported. Eating a lot of raw fruits and vegetables is a good choice in any way of eating, but forbidding any and all cooked foods can be counterproductive. This article from Plant Based News summarizes the pros and cons of raw vegan eating plans.

ARTICLE: Is Eating a Raw Vegan Diet Really Worth It? by Diana Lupica

Mary Ann Lesh

Aloe Vera / Sávila Facts

WARNING: ALOE VERA AS BEVERAGE OR SUPPLEMENT SHOULD BE USED WITH GREAT CAUTION.

Aloe Vera is better-known as a topical substance for sunburn and skin care. It is included in this list of plant foods because it has been widely promoted recently as a health beverage and supplement. If, in spite of the risks, you decide to drink aloe vera juice or use it internally in any way, look for the following statements on the label: purified, decolorized, organic, safety tested.

Aloe vera (/ˈæloʊiː/ or /ˈæloʊ/) is a succulent plant species of the genus Aloe. It originates from the Arabian Peninsula but grows wild in tropical climates around the world and is cultivated for agricultural and medicinal uses. The species is also used for decorative purposes and grows successfully indoors as a potted plant. It is widely used for treating sunburns, acne, and dry skin. It has been promoted as an alkaline food choice, liver tonic, remedy for constipation, treatment for dehydration, source of vitamins B, C, E, B12 and folic acid, remedy for heartburn, gastric ulcers, IBS, and ulcerative colitis.

Researchers have concluded that the side effects caused by unpurified aloe vera juice are a result of the presence of anthraquinone, which is considered a laxative. Though anthraquinone is an organic compound naturally found in the leaf of the aloe vera plant, it is considered toxic and should be avoided. Here are some facts to consider:

  • One 2013 study found that aloe vera whole-leaf extract increased the risk of colon adenomas (benign) and carcinomas (cancer) in rats.
  • Nondecolorized, unpurified aloe vera juice can have unpleasant side effects, including diarrhea and cramping.
  • Under the guidelines of California Proposition 65, orally ingested non-decolorized aloe vera leaf extract has been listed by the OEHHA, along with goldenseal, among “chemicals known to the state to cause cancer or reproductive toxicity”.
  • Aloe juice has been shown to interact with certain medications. If you are taking any drug that is considered a substrate of Cytochrome P450 3A4 and CYP2D6, do not drink aloe vera juice. Aloe vera juice may increase the risk of side effects of these drugs.
  • Aloe may also add to the effects of sevoflurane, causing excessive bleeding during surgery. If you are taking sevoflurane, check with your doctor before drinking aloe juice.

Sources: healthline / Wikipedia

Mary Ann Lesh

Chickpea / Garbanzo Facts

The chickpea or (Cicer arietinum) is an annual legume of the family Fabaceae. Its different types are variously known as gram or Bengal gram, garbanzo or garbanzo bean, Egyptian pea, chana, and chole. Chickpea seeds are high in protein. It is one of the earliest cultivated legumes, and 7500-year-old remains have been found in the Middle East.

Chickpeas are tasty when cooked and seasoned simply, but they can also be used in a variety of combinations and in substitutes for meat and cheese. They are the base of hummus and felafel.

A 1-ounce (28-gram) serving provides the following nutrients

  • Calories: 46
  • Carbs: 8 grams
  • Fiber: 2 grams
  • Protein: 3 grams
  • Folate: 12% of the RDI
  • Iron: 4% of the RDI
  • Phosphorus: 5% of the RDI
  • Copper: 5% of the RDI
  • Manganese: 14% of the RDI

RECIPES: Chickpea cheese, Hummus

Sources: Wikipedia / healthline

Mary Ann Lesh

Aquafaba Facts

Don’t throw that water out after you cook chickpeas!

RECIPES: Aquafaba Mayonnaise

Aquafaba, the viscous water in which legume seeds like chickpeas have been cooked, can be used as a replacement for egg whites in some recipes, including meringues and marshmallows. It is also recommended for use in mayonnaise substitutes. Two tablespoons of aquafaba are recommended to replace one egg white. The nutritional content of aquafaba has not been well established because the discovery in 2014 of its ability to mimic egg whites is relatively new.

Source: Wikipedia

Mary Ann Lesh