Karel Cast Thu Feb 22 Work How Many Hours to Live In America?

Once again, the #MathOfAmerica doesn’t add up. It takes how many hours at what salary to live in these cities?? No wonder we’re dying out here. Plus 90 for Life Prep and keep digging your holes, Republicans and Gun Lobbyists. Listen daily at

90 For Life Prep
Standford is backing me up, ate like pig, lost a pound!

Today, order order order . Yes, spend a little!

InstaPot to save $ OR if $ is OK then
Zojurishi Rice Cooker
Phillips Air Fryer
Cuisinart Pressure Cooker
Food Processor

Agar Agar
Coconut Milk (full Fat)
Coconut Cream
Maple Syrup
Whole Wheat or Spelt Flour
Coconut Oil
Flax Seeds
Sesame Oil and Seeds
Olive Oil
Spices (Mrs Dash, Garlic POWDER, Italian, Herbs De Provence)


Kitchen Scale
Measuring Cups
Measuring Spoons


Lovely Vegan Spaghetti Lunch with Corn

Start with @Cuisinart #PressureCooker
Cut Spaghetti Squash in half, remove seeds, place on rack in pressure cooker.
Place in ear of corn, one cup water
Cook on high pressure, three minutes then Manually Release Pressure.

In a Skillet
1 tbs Olive Oil.
1/2 Onion
1/2 Orange Pepper
Teaspoon of Garlic
Tsp chili paste,
two on the vine tomoatoes
Basil (lots, as in think you’ve put enough, add more)
Oregano to taste
Bay Leaf (crumbled or remove before serving)
Parsley (fresh, dried, whichever, I use fresh)
Four sliced Baby Bella Mushrooms
two cups marinara of your choice.
Simmer sauce. Then use Evulsion mixer to mince together.
Put Six @Gardein #Vegan #MeatlessMeatballs in to the sauce for five minutes, buried, to cook.
Use @EarthBalance for Ear of Corn.
Entire Meal under 500 calories.

Bouley Quick Curry Baked Tofu with Quinoa, Kimchee and Butternut Squash with Carrot

Lunch is always a chore for me. I agonize, go out to eat, spend the $ or stay in and eat the food I have here. But I’m bad about menus so I really just throw things together. Today’s lunch was this delicious mixture of flavors. I used Cinnamon in the Squash to match the curry flavors, Sriracha sauce on top of it all, and Kimchee because who doesn’t love it.

1/2 cup Quinoa
1 1/2 cups Vegetable Broth

Put Quinoa in your Zojirushi rice cooker or equivalent and cook for allowed time (44 minutes on mine). Reserve 1/2 cup for lunch, either keep the rest warm for up to three days in the cooker or store in refrigerator.

1/2 package Curry Baked Tofu from Sprouts, Whole Foods, Amazon
Bake the Tofu in the oven at 400 degrees for 15 to 20 minutes, or fry in coconut oil on stovetop. Yes, you can microwave it. But why not just slice it and cook it on top of the stove or bake it again?

Butternut Squash and Carrot
1 small butternut squash
4 carrots
1 cup water
1/2 tsp Earth Balance or other Vegan spread
Cut squash and remove guts (seeds, guts). Cut the squash across, not lengthwise. Put in Cuisinart Pressure Cooker, or OnePot or equivalent. Peel carrots (if desired, I don’t) and put in pot as well. Cook on high pressure for 6 minutes and manually release the pressure when done. Take two carrots and four ounces (half a cup) of squash for lunch, store the rest. Mix 1/2 cup of squash with carrots, cinnamon, a dash of nutmeg as well as the Earth Balance.

Kimchee is store bought because why make it if you live near little Cambodia?

Drizzle with Sriracha and there you go, a 410 calorie lunch that is #Vegan

Bouley Coconut Yogurt Pumpkin Cheesecake Pie

Well, I’m not sure why I made this. I’m not even sure how to begin with the recipe as it all just sort of … happened. But, here goes.

It all started with home made coconut milk yogurt. A yogurt maker is $20 on Amazon. Get one. Never buy yogurt again, dairy or non. It’s so easy to make. For the #Vegan kind, do this:

Coconut Milk Yogurt

3 cans full fat organic coconut milk
Probiotic yogurt starter or 1/2 cup store bought yogurt with cultures (dairy is OK, or non)
1/8 cup wildflower honey
2 tbs agar agar, gelatin or other thickener

Basically, heat the coconut milk to 180 degrees to remove pathogens. Remove from heat, add honey to feed the cultures and agar agar or thickener. Play around with consistency if you like. Cool mixture to 110 degrees. Take your room temperature store yogurt and mix it with one cup of mixture outside of the pot. Mix back in to main mixture when all incorporated; or add probiotic once 110 degrees or less. Put in yogurt maker for 8.5 hours. I recommend straining through cheese cloth or the strainer that comes with yogurt maker to make Greek style. SAVE the stuff you drain off for the pie.


1/2 cup almonds
1/2 cup cashews
1/2 cup pitted plums
1/2 cup pitted dates
1/2 cup rolled oats

Put all ingredients in a food processor and whirl in to a ball. Lay out wax paper on a cutting board and spread crust in to a circle. Press it down to about 1/8″ thickness. You can use wax paper on top to spread it out. Place in pie tin or glass pie pan and smoosh sides up beyond rim of pan for crust.

1 tbs cinnamon
1 tbs Nutmeg
1 tbs Pumpkin Pie Spice
15 oz pumpkin (canned is fine)
1 1/2 cup Bouley Coconut Milk Greek Yogurt (or the strained out coconut milk)
91 g (1 package) silken tofu
1/2 cup honey (or maple syrup if you’re that much a Vegan)
1 cup cashews
Shredded Coconut to Sprinkle on top

Take can of pumpkin and put in bowl. Add Yogurt, tofu, honey, and spices. Process cashews in food processor and mix them in. Then, process the entire mixture until smooth. Taste along the way, it’s delicious. Fill your pie shell with the filling and bake at 375 for 35 to 40 mins.

I liked it, it tasted just like the Holidays! I hope you like it too!

Kitchen Disaster Category: 3

Tomato Chipotle Brown Rice and Vegan Sesame Stir Fry with Tempeh

By Charles Karel Bouley

OK, I was hungry so I made this recipe up. If you love it, great, if not, oh well, I adored it. Why did I make it, well, it was lunch on a Sunday. Ember and I could have walked, bussed, üBered, taxied or somehow gotten to lunch; or ordered delivery. But, I’m cheap. Or I’m broke. Or both, I can’t tell the difference any more.

So, in to the kitchen I went. First the rice had to start in the pressure cooker or one pot. If you don’t have one, you should. They are a must have kitchen gadget. I use the Cuisinart Pressure cooker.

Chipotle Arros con Tomato
1/2 cup brown rice
1 1/2 cups water (or vegetable stock)
1 can diced, low sodium or no salt added fire roasted tomatoes (or regular, your call)
2 Chipotle Peppers and their lusciously spicy adobo sauce
Combine in Pressure cooker, seal lid, set pressure release to hold and start on high for 18 minutes. When done, allow to release naturally.

It’s going to take it a minute to build up steam, and you’re going to use that time to chop. Yes, you could use a food processor, a Mandolin or some other device. Sure, but why? You’ve got the time, I’m hoping you’ve got the space, knife and cutting board and it never hurts to practice.

So, while that’s cooking, get chopping:

Vegan Sesame Stir Fry with Tempeh
Serves 2 Prep Time 30 Cook Time 15
2 oz Tempeh, sliced into 1/8″ slices
2 1/3 oz Monterey Mushrooms Whole Baby Bellas, sliced
6 1/2 oz sliced rainbow carrots (one purple, one orange, one yellow works well)
8 oz Sweet Sliced onion
10 spears of Aspargus (thinner the better)
3.7 oz broccoli
1/2 medium heirloom tomato (or regular)
4 pitted dates
1 tablespoon Sesame Oil
Tumeric, until you think you’ve put enough, then more.
2 tsp cumin
2 tsp corriander
1 tsp red chili powder, red pepper powder, crushed chilis (heat)
1/2 tsp garlic powder
Sesame Seeds to garnish
Dash cinnamon and nutmeg (yes, I said it)
Once everything is sliced and diced preheat an All Clad or Calphalon large skillet, or the like, and add in the Sesame Oil, careful not to get it too hot as it will smoke.
Add in Carrots, Onion, and Broccoli. Spice them up and sauté for about 10 minutes. Make a spot for the Tempeh and lay it down to grill. Add rest of veggies on the other half of pan and take your stovetop tea kettle and add in about 1/4 cup of water over the veggies. Cover the pan and let cook for about five minutes. Stir. You want veggies tender but firm. Turn Tempeh over Sprinkle with Soy Sauce. Recover pan. Cook four more minutes.

Remove cover of pressure cooker after all pressure released. Stir rice. Serve half the veggies and Tempeh with 1/2 cup of prepared rice. Sprinkle with Sesame Seeds and eat the hell out of it!

Home Made Pinto Beans with Walnut Cauliflower Taco Meat

Ok, so being a Vegan is really quite tasty and pretty easy if you know a little about cooking and have a few gadgets around the kitchen. I live for my Cuisinart Pressure Cooker (all though and all-in-one Pot would work, too) Tonight was pinto beans with Taco “Meat” Cilantro and Salsa. And it was so easy and delicious.

First, the beans:
1 cup Pinto Beans, dry
3 cups Vegetable stock (or water)
1/2 onion, diced
1/2 tsp Cumin
1/2 tsp Hungarian Paprika (hot or sweet is fine)
1/2 tsp Tumeric
1/2 tsp Cayanne or red pepper spice of your choice
1/4 tsp salt

Combine ingredients in Pressure Cooker. Set for 40 mins on high pressure, seal, and cook. When done, let pressure release naturally (about another 10 mins). Beans will be tender, without soaking overnight. If you don’t have a pressure cooker, soak your beans first as instructed on package.

Now, the “Meat”
1 cup Cauliflower flourettes
1/2 cup Walnuts
3 Chipotle Peppers in Adobo sauce (canned)
1 tsp Cumin
1/2 tsp cayenne or red pepper spice
Salt to taste (I don’t use any)
1/2 tsp garlic powder
1/2 tsp onion powder

Combine ingredients in food processor (or blender) and process until course mixture. Put on greased baking sheet in preheated oven at 375 for 30 minutes. Remove, crumble, serve.

Put on cup of beans in bowl/plate. Cover with one ounce of “meat” and top with cilantro and salsa of your choice.


Scroll to top
%d bloggers like this: