Last week, while vacationing in Tennessee we found the nicest vegan restaurant in all of Nashville, The Wild Cow. While we had fun enjoying a full menu full of animal free choices it also made the decision of what to eat a little more difficult than it usually is in restaurants. We asked our server, Ryan, what he liked on the menu. He indicated that everything was delicious but that he had recently been “addicted” to the reuben.  Enough said, Vincent ordered the Reuben! There were four of us at the table and we each ordered something different. Ryan was right, everything was very delicious! I told Ryan about The kitchen twist and he told me about how to download some of his original music for free at be sure to visit and enjoy his tunes! You can also find him on youtube or his website at his music is very chill with a bit of whimsey, I liked it! Upon arriving home I wanted to create something in honor of The Wild Cow and Ryan, our talented server, who is sure to break into the music scene and become a famous musician. Under these circumstances I decided that nothing could be better than to create a satisfying and addicting reuben sandwich!


Apart from its deliciously tangy flavor, sauerkraut offers remarkable health benefits. The fiber and lactic acid bacteria improve digestion and promote the growth of healthy bowel flora, protecting against many diseases of the digestive tract. It’s low in calories, enzyme-rich and high in vitamin C. The fermentation of cabbage produces compounds called isothiocyanates which are protective against cancer.

Tofu is a rich source of protein that is cholesterol free. It can help lower the LDL (bad) cholesterol without lowering HDL (good) cholesterol which leads to a reduced risk of heart disease. Being high in protein, it satisfies body’s hunger for a long time. Also, its low-calorie nature doesn’t add any excess calories to your diet.

Tofu is a very good source of iron. Iron helps in the transport of release of oxygen throughout the body promoting energy production. Tofu also provides copper, an important mineral without which iron cannot be properly utilized in red blood cells. Copper is also helpful in reducing the symptoms of rheumatoid arthritis.

A study done on men with type 2 diabetes, all of whom had a diagnosis of diabetes-related kidney disease, found that men who added tofu to their diet significantly reduced the stress on their kidneys.  Those receiving the animal protein, however, experienced an increase in kidney disease.

The juniper berries in the marinate help to prevent gas and heartburn. They also help treat bladder and kidney infections.

Rye bread may be a better choice than wheat bread for persons with diabetes. One study found that bread made from wheat triggers a greater insulin response than rye bread does. Results of the study showed that after women had eaten rye bread, their insulin responses were significantly lower than after they ate wheat bread. Researchers felt this lower after-meal insulin response could be due to the fact that the starch granules in rye bread form a less porous and mechanically firmer matrix than in wheat bread. This would translate into a much greater particle size being swallowed when rye bread is eaten compared to wheat, which would slow the rate at which the starch could be digested into sugar.


For the tofu:
2  (1 lb.) blocks extra-firm tofu, frozen, thawed and water squeezed out (or fresh, drained and pressed)
1/2 cup water
2 T apple cider vinegar
1 T grated ginger
2 juniper berries,* crushed
2 t dry mustard
1 t sesame oil
1/4 t Cayenne pepper
1/8 t cinnamon
1/8 t allspice

Place the tofu  in a gallon sized ziplock bag. Stir together all remaining ingredients and pour over tofu, coating all sides. Press the air out and zip closed. Marinate for 30 minutes while preparing the remaining ingredients.

For the reuben sauce:
3/4 cup vegan mayonnaise (Vegenaise)
6 T ketchup
2 T minced dill pickle
4 t horseradish sauce
2 t Bragg’s amino acids

Mix all ingredients together. Use to spread on the reuben sandwiches.

For assembly:
16 slices rye bread cut from 2 loaves
1 (8 oz.) pkg. Diaya Mozzarella shreds
2 1/2 cups fresh sauerkraut
Non-hydrogenated margarine (Earth Balance)

Preheat a large skillet on medium low heat. Place the slices of rye bread together preparatory to assembling the sandwiches. Evenly spread the reuben sauce across each slice of bread. Slice each block of tofu into 4 thin pieces and place on half of the bread slices. Top the tofu with a generous amount of sauerkraut, then evenly spread the Diaya Mozzarella shreds on the opposite bread slices. Quickly put the bread slices together to form sandwiches. Spread the top of each sandwich with a very thin layer of non-hydrgenated margarine and carefully lay in heated pan, margarine side down. While in pan spread a very thin layer of non-hydrogenated margarine on the second side of each sandwich. Flip sandwiches when the first side is browned and brown the second side. Remove from pan and continue until all sandwiches are grilled. Makes 8 sandwiches. ©Janice Moreland

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This is an easy go-to salad that everyone loves. The other night when my son, Ben, saw that I’d made this salad he informed some of his friends. His phone was lighting up with texts asking him to share the salad! Be prepared for a surprising new favorite in your kitchen as well!


The Center for Science in the Public Interest (CSPI), a non-profit consumer advocacy group, set out to find the most nutritious vegetable. And the winner was…..drum roll please… Kale! This powerhouse is not only a complete protein but is packed with cancer fighting phyto-chemicals and antioxidants.  It is one of natures most abundant sources of vitamin K which is important for the blood. A sign of vitamin K deficiency is bruising easily and heavy bleeding. Kale is chock-full of other nutrients as well such as vitamins A and C as well as several from the B-complex group. Kale has a nice balance of several minerals including calcium, iron, potassium, zinc, manganese, phosphorus and copper.  Whats more, it contains omega-3 fatty acids which are important for neurological function, reducing the symptoms of depression and ADHD among many other things. The combination of nutrients in kale are perfect for maintaining strong bones and connective tissue, healthy blood, clear skin, muscular coordination, healthy immune function, maintaining proper vision, brain health and the prevention of degenerative diseases, regulate metabolism, control blood pressure and promote youthfulness.

The purple in the cauliflower indicates that this vegetable is a forceful cancer fighter. It is also far more tender than other varieties of cauliflower. Since it is very low in calories and high in fiber is a perfect food for anyone watching their waistline. It contains folate, necessary for proper development of an unborn child’s brain and spinal cord, warding off depression and dementia, and supports a healthy cardiovascular system.

A little ginger goes a long way! Just a tiny bit of ginger in the salad dressing adds a bunch of flavor and health benefits as well. It is known for reducing nausea associated with pregnancy and motion. It helps the digestive system by reducing the effects of heartburn and gas and increases the production of saliva and digestive enzymes.

Another flavor booster in the salad dressing is the sesame oil. It is a natural source of COQ10, a highly revered nutrient to help maintain the qualities of youth. It is an excellent source of vitamin E and antioxidants and research has shown that sesame oil may have a positive effect on blood pressure.


1 bunch kale, stemmed (any variety)
1/2 head purple cauliflower, florets chopped small
2 large carrots, shredded
1 red bell pepper, diced
1 finely diced shallot
1 (8 oz.) pkg. seitan, chopped (optional)
2/3 cup sliced almonds
1/4 cup raw sunflower seeds

For the dressing:
1/2 cup vegetable based mayonnaise (Vegenaise)
1/4 cup almond butter
1/4 cup water
2 T Braggs amino acids
1 T rice vinegar
2 t minced fresh ginger root
1 t sesame oil

Chop the kale into small pieces using a sharp knife. Place in a large bowl and add the remaining ingredients. Combine the ingredients for the dressing and either whisk or blend with a hand blender until smooth. Add additional water to the dressing if it seems too thick. Toss the dressing into the salad to evenly coat all the kale. Serve immediately. Serves 8. ©Janice Moreland

Use purple cabbage in place of the cauliflower.
Yellow or orange bell peppers work just as well as the red.
Replace the seitan with 1 can cannellini or other beans.
Instead of almonds, use pumpkin seeds, walnuts or other nuts
The kale can easily be swapped with Swiss chard.
Add a touch of sweetness with a 1/2 cup of raisins or dried cranberries.
©Janice Moreland

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This is a favorite dish that my family loves.  Enjoy!


Brown rice is the best rice to eat. It is rich in essential nutrients, fatty acids and fiber. The fiber content in brown rice is valuable as it helps regulate blood sugar levels, aids elimination, helps maintain a healthy weight, helps to keep blood pressure in check and cholesterol levels down. With its insoluble fiber it also can help prevent the development of gallstones and protect against cardiovascular disease. Brown rice contains high levels of manganese which supports a healthy nervous system and protects the body from destructive free radicals.

The vegetables in this dish contain powerful antioxidants which contribute to healthy eyes and calcium which contributes to healthy bones. They contain high levels of vitamin K which help the bones retain calcium. Collectively they improve the immune system with their high levels of vitamin C, beta-carotene, zinc and selenium, which are trace minerals that act as cofactors in immune defensive actions.  They supply significant amounts of folate which is essential for pregnant women. Without folate, the unborn child’s nervous system cells do not divide properly and is linked to several birth defects, especially spina bifida. Despite folate’s wide occurence in green and leafy vegetables, it’s the most common vitamin deficiency in the world.


2 lbs. extra-firm tofu (drained & pressed) cut into ¾ inch cubes
Coconut oil* for stir-frying
6 cups broccoli
2 cups thinly sliced carrots
2 cups sugar snap peas
1 T coconut oil*
1 large onion, cut into ¾ inch cubes
2 red bell peppers, cubed
1 yellow bell pepper, cubed
16 oz. mushrooms, halved
1/2 cup chopped cashews
Sesame oil (for garnish)
5 cups cooked brown rice

Coconut Curry Sauce:
3 cups canned coconut milk (about 1 ½ cans)
3 T muscavado sugar
1 1/2 T reduced sodium tamari, or soy sauce
1 1/2 T rice vinegar
1 1/2 t curry powder
1 t Himalayan sea salt*
3 T organic cornstarch
2 T water

Prepare tofu by frying cubes in about 1/2 inch of coconut oil in a hot skillet. Drain on paper towels, set aside. Steam broccoli and carrots until bright and crisp-tender, plunge in an ice-water bath, drain and set aside. Prepare coconut curry sauce by combining the first 6 of the sauce ingredients, taste and adjust flavors. Combine the cornstarch with the water, set aside.

Heat oil in a very large wok (may need to stir-fry in batches). Add the onions and bell peppers, stir-fry 3 to 4 minutes until crisp-tender. Remove to a large dish. Add the mushrooms and sugar snap peas to the wok, stir until heated through and the color is bright, then add the blanched vegetables and the onion mixture. Add the tofu, toss all together. Pour in the sauce, add the cornstarch mixture and stir to combine while it heats and thickens, about 2 minutes. Sprinkle with the cashews. Just before serving drizzle a little sesame oil on top and fold through to add a subtle layer of flavor to the coconut curry.  Taste to adjust seasonings. Serve over cooked brown rice. Makes 8 servings. ©Janice Moreland

See Sources*

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