Tag Archives: plant-based

Snowstorm Staple Miso Ramen

Are you ready for the storm? I braved the crowds at the Park Slope Food Co-op yesterday and made off with all of the kale about a dozen Amy’s Vegan Breakfast Burritos. But most importantly, as ever, I have a stash of Dr. McDougall’s Right Foods soups on hand.

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I buy bulk packages on Amazon– my favorites are the Miso Ramen, Soy Ginger Noodle and Pad Thai. They’re all delicious, healthful and satisfying. And of course vegan, and certainly not fried like those awful blocks I ate as a kid.

While they’re marvelously flavorful, I rarely eat them as-is. I need me some greens, and a lot of broth. So to extend the broth I add additional miso paste. Then I jazz things up with some tofu, seitan (Uptons, of course!) or TVP. Sometimes several of the aforementioned items.

The kale from the Park Slope Food co-op shines above all other kale!

The kale from the Park Slope Food co-op shines above all other kale!

These soups are winter staples so I’ll try to post more of my quick and dirty “recipes” for each soup. (and perhaps, my favorite convenience meals in general.) Let’s begin with the Miso Ramen. The easiest, fastest comfort food around!

 

Ingredients:

1 Cup Dr. McDougall’s Right Foods Miso Ramen

White and Red Miso Paste (I prefer Miso Master)

1 tsp dried Wakame seaweed

Upton’s Seitan

TSP (Texturized Soy Protein)

1 tsp sesame seeds

Lacinato kale

Directions:

Steam kale, reserving the cooking water. Boil some additional water in a kettle, about 2 cups.

Get thee a large bowl. Add about 2 tsp white miso and 1 tsp red miso in the bowl (beware- if you don’t like salt or have high blood pressure, skip the extra miso and water!) Add 2 Tbsp hot water to the miso paste and whisk with a fork.

Add contents of soup cup (noodles and flavor packet,) 1 Tbsp TSP and dried seaweed to your bowl.

Pour your (just boiled) cooking water into the bowl. Stir and check the flavor. If too thin, add more miso. If too strong, add more water. Cover with a plate or lid. Let stand for 1 minute or till noodles are soft.

Chop the kale while noodles soften, then uncover and add your kale and sesame seeds. Slurp.

 

Stay warm and dry people!

 

 

Savory Butternut Squash and Tomatoes

I don’t know about you, but as soon as fall rolls around, I’m ready to eat all of the squash. From October to March you can always count on at least one variety of squash (and a pile of sweet potatoes) residing in my kitchen. They’re truly fall and winter staples.

When it comes to squash, butternut and kabocha are my all time favorites. I’m pretty lazy with kabocha and generally just do a quick steam. But I’m willing to put in the time with butternut. True, it’s rich and savory simply baked in the oven with a brush of olive oil. But this dish, adapted from a 2007  New York Times recipe, turns an already beloved ingredient into a complex and comforting centerpiece. Make it for a dinner party, holiday or potluck and I guarantee you’ll get rave reviews.

Kabocha squash is nutty, sweet and pairs so well with cranberries.

Kabocha squash is nutty, sweet and pairs so well with cranberries.

The Times’ original recipe serves as a pasta sauce, but I’ve adapted (and veganized) it into the main affair with the addition of beans. In lieu of said beans, I’ve also used Beyond Meat chick’n or tempeh, either do nicely. Definitely serve it with a heap of broccoli rabe, kale or another dark, leafy green. The garlicky squash and deep greens are the perfect pair. But feel free to round it all out by piling the squash onto whole wheat pasta or quinoa. Either way, this is a satisfying dish that will warm and comfort you on the cold nights to come!

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Yield: 4 servings

Ingredients:

1 tablespoon extra virgin olive oil

3 garlic cloves, chopped

1/4 cup sliced shallots

1/4 teaspoon crushed red pepper flakes, or to taste

2 cups chopped tomatoes (fresh or canned)

1 butternut squash, cubed or shredded

1 can white beans or chick peas

1 Tbsp Nutritional yeast (or to taste)

Pink salt or sea salt and pepper

Directions:

1. Put olive oil in a large skillet over medium heat. Add garlic, shallots and pepper flakes and cook for about a minute; add tomatoes and squash, and cook with some salt and pepper.

2. When squash is tender — about 15 minutes  — add beans and nutritional yeast. Stir to incorporate and cook until beans are heated through.

YOU Can Help Reverse Climate Change- Don’t Pass the Buck

400,000 people turned up to the People’s Climate March on Sunday here in New York City. The consensus is clear- we don’t want to drown under rising oceans or burn up under depleted ozone. But how many of those marching really want to do what it takes to turn this thing around?

I salute the thousands who took to the streets. The vegan contingent was impressive, and I sincerely hope that their signs were a beacon to the rest of the march. But sadly, my vegan brethren were just a fraction of those marching. The majority ate the very meat, dairy and eggs en route that are responsible for an estimated 51% of greenhouse gas emissions.

I don’t doubt that the marchers are concerned for the state of the planet. But I do question whether the majority are truly willing to be part of the solution.

From Woodstock Farm Animal Sanctuary's Instagram feed

From Woodstock Farm Animal Sanctuary’s Instagram feed

The marchers wanted to inspire the U.N. to take notice of the environment. But to me this seems like passing the buck. Rather than acknowledge their own respective roles in the environment’s decline, it was simpler to blame climate change on “world leaders.”

In any case, giving the U.N. this task does not absolve us of responsibility as individuals. Any potential U.N. action would mean little if the rest of us are unwilling to affect change. Activism does not end with holding a sign. In my mind, activism implies taking real action, and in the case of the environment, the most important action we can take is abstaining from eating meat, dairy and eggs.

 While it’s hard to avoid hearing of animal agriculture’s devastating environmental consequences, few seem to make the connection that their personal food choices impact our planet. Perhaps it is denial, perhaps laziness. Nevertheless, throughout the day Sunday I saw countless posts from proud meat eaters on the march. In some cases, literally holding a picket sign in one hand and a burger in the other. Anti-fracking signs notwithstanding, they simply continued the behavior that keeps climate change on it’s current, deadly trajectory.

The Cowspiracy team, a new documentary on this very issue

The Cowspiracy team, a new documentary on this very issue

Which is why Sunday left me feeling skeptical. This is the same skepticism I reserve for campaigns like pink ribbons adorning buckets of chicken. KFC wants us to think they’re fighting breast cancer, but in reality they’re selling carcinogens (like PHIP and HCAs) in big greasy buckets. The same principle applies to many of the marchers. Saying you want to rid the world of a scourge is great, be it breast cancer or global warming. But back up the idea with action. Don’t sell or consume the product that contributes to it’s very creation.

In other words, if you want to affect change, BE that change.

photo: Marisa Miller Wolfson

photo: Marisa Miller Wolfson

But who knows, there could be hundreds of thousands who went to the march and didn’t have an inkling about the dark side of the meat, dairy and eggs they eat. So let’s just say you went to the People’s Climate March for the fun of it. And perhaps, for the first time, you made the connection- it’s not just the transit sector, fracking, the factories and generally other people in other places far beyond our control. Suddenly you realized that global warming is the result of our collective behavior, beginning with what we eat every day. That’s a lot to take in. So where do you go from here?

Where to go next? How about your local farmer's market! Photo: Lauren Krohn

Where to go next? How about your local farmer’s market! Photo: Lauren Krohn

Look at it this way. You’re in a really powerful position- you can play a part in reversing climate change RIGHT NOW! You can contribute to a better world by voting with your pocketbook as well as your fork. It’s in our hands, and the longer we tell ourselves it’s someone else’s problem, the bigger the problem gets.

And if you’re reading this post when it’s hot off the press, you’re in luck. It’s Monday, which means it’s Meatless Monday! Clearly there’s no better place to start. So try one meatless day, or one meal if that’s all you’re ready for. (mind you, there’s no sin in making it a Meatless Tuesday if that’s the day you’re reading. Or you know, in general.)

Yes my friend, vegan pancakes exist and they're even better than the other kind. Photo: Lauren Krohn

Yes my friend, vegan pancakes exist and they’re even better than the other kind. Photo: Lauren Krohn

And don’t forget, while animal-based meat fuels global warming at an alarming rate, plant-based meats such as Tofurky, Field Roast, Beyond Meat and Gardein are sustainable foods that use a tiny fraction of the resources used for animal-based “foods.”

Listed below are some of my all time favorite food blogs, each of which demonstrates that animal-free food is diverse, decadent and fun. It’s not all salad people, believe you me. In this day and age, any dish you can imagine can be made vegan.

Virtually anywhere on earth, you can find phenomenal vegan fare. I had this coconut curry  on a tiny remote island in the Florda keys. Photo: Lauren Krohn

Virtually anywhere on earth, you can find phenomenal vegan fare. I had this coconut curry on a tiny remote island in the Florda keys. Photo: Lauren Krohn

Not only will you help our earth by ditching animal flesh and secretions (yup, that’s what eggs and dairy are,) you’ll be helping yourself to a life with a lower incidence of obesity, heart disease, diabetes, cancer and so many other diseases. There are quite a few other reasons, including ending world hunger, and, oh yeah, the welfare of billions of exploited animals.

So let’s eat. If you want to get lunch right now, check out Happy Cow. Find vegetarian & vegan food anywhere you travel, or right at home!

Or get cooking with some of my favorite

Recipe Blogs:

www.ohsheglows.com

www.olivesfordinner.com

www.kblog.lunchboxbunch.com

www.forkandbeans.com

www.theppk.com

www.thesweetlifeonline.com

www.bittersweetblog.com

www.veganeatsandtreats.com

www.veganricha.com

www.meettheshannons.com

Or maybe your interest is piqued on this issue, and you’re ready to learn more about animal “agriculture”‘s place in global warming. Then check out the powerful documentary Meat the Truth.

Here are some great places to learn more about veganism, the why’s, how’s, and who’s-

www.joyfulvegan.com

www.vegansociety.com

www.farmsanctuary.com

http://www.ourhenhouse.org/

Home

Nutrition& Health

www.theveganrd.com

www.veganhealth.org

www.PCRM.org

www.nutritionfacts.org

www.drfuhrman.com/library/articles.aspx

www.veganforher.com/nutrition/the-plant-plate/

I leave you with a great video from the people at Chomping Climate Change, where you can find everything you need to know about the link between animal agriculture and the environment. For our planet, for our future, for the animals, for health- so many reasons, just one solution. Be that change. What do you have to lose?

Questions? Please feel free to ask in the comments! 

Juice against Cancer

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I’ll bet you were beginning to think that I abandoned this blog. And I wouldn’t blame you if you did! Unfortunately, spring has brought it’s share of unforeseen challenges. Less than 14 months after my father died from metastatic melanoma, (widespread skin cancer) my mother was diagnosed with cholangiocarcinoma- cancer of the bile duct. It’s almost unbelievable to fathom- both of my parents had cancer at the same time. And my brave Mom, the ever doting wife, sublimated her own suffering to care for my father’s needs.

My parents on their wedding day. 34 years later, they were united in cancer.

My parents on their wedding day. 34 years later, they were united in cancer.

Two weeks ago she had a nine hour procedure to remove the tumor and part of her pancreas. Once she heals from the intense procedure, she will begin at least 8 months of chemotherapy.

As a nutrition student, one who spends every moment researching the therapeutic value of food, I wish that I could offer direct assistance to my Mom. Through modest dietary changes, such as adding more colorful organic fruits and vegetables, we could maximize her chance at remission. I would inform her of the harmful effects of nitrosamines, found in foods such as cured meats, smoked fish, and cheese, all of which are big players in her diet. (1,2)  These compounds are suspected to be potent carcinogens, and specifically implicated as a factor in cholangiocarcinoma. (3)

Lest you misunderstand, by no means am I placing blame on my Mom (or anyone in a similar situation) for her cancer. But we can take an active role in our  health- what we eat has a tremendous impact on our bodies. Our diet can contribute to disease, but it can also help to heal us.

My glamorous Mom just hours after giving birth to me. On my birthday last week, she was once again in a hospital bed, recovering from cancer surgery.

My glamorous Mom just hours after giving birth to me. On my birthday last week, she was once again in a hospital bed, recovering from cancer surgery.

But my Mom does not agree here. Unfortunately she does not want to make any dietary changes, and the mere mention of the issue would upset her. So this is a place where, tough as it is, I have to let go. Just as I had to let go on this topic when my Dad had cancer.

Did you know that only 5-10% of cancers are hereditary? This means that 90%-95% of cancers are due to environmental causes. Diet accounts for  30% to 35% of these cases. That’s 5 to 10% more than cases related to smoking! (4) Because of this reality, doctors and scientists are beginning to stress that cancer is a preventable disease, the avoidance of which requires major lifestyle changes.

As a 6 year vegan (with 20 years of vegetarianism behind that,) these statistics are also why I’m not obsessing over the contents of my DNA. We absolutely do have a say in our health- it’s not necessarily the luck of the draw.

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And whether or not our genes predispose us to cancer, the genes we are born with do not necessarily dictate our long-term health. Our diet can keep our DNA healthy and intact, or it can contribute to mutation. For instance, heterocyclic amines, compounds that form when cooking animal flesh, (including fish) dairy and eggs have been shown to induce mutation. (5) Inversely, phytochemicals, (anti-cancer compounds in plants) keep genetic material intact and combat oxidation. (the latter can also lead to genetic mutation.) (6)

And those same phytochemicals can actually reverse cancer cell progression! Random clinical trials have shown us that such fruits as strawberries and cranberries can actually halt and reverse cancer cell growth.(7) Even without chemotherapy! Such a simple, delicious addition to one’s diet can be truly lifesaving.

Make one for yourself and one for someone else you want to remain healthy!

Make one for yourself and one for someone else you want to remain healthy!

When someone is sick, you can only do your best.  Do the best you can to be a support to your loved ones and to yourself. But so often at these times we overlook our own needs as they just don’t feel important enough. Just like my mom did when Dad was sick. It’s so easy to get lost in the chaos when you’re concentrating on how you can help others.

It can be a challenge to feed yourself well when anxiety is raging. But in trying times we need to pay attention to nutrition even more. So while I can’t help my mom with nutritional support if she’s not willing to go that route, I can make a concerted effort to eat healthfully, and as a nutritional consultant I can also provide information so that others may do likewise.

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So on to the recipe. After a long day in a stuffy hospital, nothing energizes me more than a bright, fresh juice blend. With every sip  I can just feel the nutrients replenish my body. And with cancer all around me, I have the continual reminder of the importance of phytochemicals. Smoothies and juices are a wonderful way to get all those colorful wondernutrients in. This blend combines several powerful phytochemicals, chiefly anthocyanins, betacyanins and bromelian. It has a bold, fruity flavor that’s both satisfying and potentially lifesaving.

Save those beet greens! Just toss in olive oil and garlic and you're all set.

Save those beet greens! Just toss in olive oil and garlic and you’re all set.

It’s no secret that the beet-pineapple connection is one of my favorite recent discoveries. The earthy beet pairs perfectly with the rich, tart flavor and sweetness of pineapple. The strawberries make this blend even more complex and unique.

You’d never know that this indulgent drink was good for you, and I guarantee that kids won’t know either- it’s a perfect veggie-disguse recipe for people (old or young) who refuse to eat their veggies.  I could also see hiding some spinach in there.

I'll use this glass for the cocktail.

I’ll use this glass for the cocktail.

My usual note on ingredients- go organic! The pineapple is ok to buy  conventional (thick skin protects the fruit from insects, thus fewer pesticides needed,) but you’re truly doing your body a disservice if you’re eating conventional strawberries, listed on the dirty dozen. And there’s nothing between the soil and that beet. Plus phytonutrient activity is far higher in organic produce.

Uber Antioxidant Juice Blend

Yields about 2 pints- enough for two servings.

Ingredients:

1 large beet

1/4 pineapple

6 frozen strawberries

1/2 cup chilled coconut water

6 ice cubes

Directions:

Remove the greens from your beetroot- if you like (and you should!) reserve the greens for dinner. No need to peel your beetroots. When cutting your pineapple, keep the core in there. (fiber is the crowning glory of blended juice) Cut the beet in a few chunks- same for the pineapple. Throw beets, then strawberries, then pineapple, coconut water, then ice into a Vitamix. Crush down ingredients with the tamper- the beets and ice will take a little pushing just to get them going. Process on high for about 60 seconds. Pour into glasses and drink immediately! Cheers!

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Sources:

1) http://nutritionfacts.org/video/when-nitrites-go-bad/

2) http://nutritionfacts.org/video/prevention-is-better-than-cured-meat/

3) http://www.cancer.org/cancer/bileductcancer/detailedguide/bile-duct-cancer-risk-factors

4) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515569/

5) http://www.ncbi.nlm.nih.gov/pubmed/17174486

6) http://pcrm.org/health/cancer-resources/diet-cancer/nutrition/how-other-phytochemicals-help-protect-against

7)  http://nutritionfacts.org/video/strawberries-versus-esophageal-cancer/

Your Soon-to-be Famous Mushroom Gravy

Growing up, my Mom made a divine mushroom gravy but once a year. That day was usually Rosh Hashanah, when our house ran wild with rambunctious children who, quite literally, climbed the walls. (My cousin had an unusual talent for doorway climbing.) For a few brief moments we kids were seated for dinner at a card table added to the end of the heftier legitimate table. I was seated only between frequent trips to the buffet for more of that unforgettable mushroom gravy.

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By the time I had graduated from the kids’ table I was vegetarian, and suddenly that gravy was even more integral to my holiday repast. I ladled gobs of the stuff over chewy barley noodles and sundry side dishes while the rest of the family spooned it upon the “roast.”

I had no veg roast at those family dinners as I came late to many vegan staples like Tofurky. Somehow I lived 30 years without even laying eyes on one! When that day finally arrived, I immediately took notice of the mushroom gravy recipe on the side of the box (originally from The Tofu Cookery by Louise Hagler.) It had been years since Mom had made her famous gravy, so my nostalgic palate was ready._MG_1019

Over the last ten years I’ve worked hard to find the perfect amalgamation of Mom’s gravy and that of the Tofu Cookery. Many a gathering from New York to Cleveland has sampled these attempts, and fortunately every rendition has been a resounding hit. One midwest Thanksgiving I received the props every vegan covets- the gravy was ranked as best dish (at a very impressive table) by an omnivore. I think my aspiring chef ex-mother in law was vaguely annoyed.

My mom’s gravy was a brothy one. That was her intention, but I do recall my plate taking on the appearance of soup. On the other hand, I’ve never liked thick, creamy gravies, so the one you find here is a  compromise- thick enough to stick to your Tofurky/Field Roast etc but not so thick that a fork will stand up in it. In my opinion, that’s what your mashed potatoes are for. Which, by the way, are the perfect vehicle for this gravy. But if you like super thick gravies, no problem,  just use more flour in the roux.

Before roux & nooch

Before roux & nutritional yeast

After adding roux. Just the right thickness.

After adding roux and nooch. Just the right thickness.

This past weekend I brought a batch of our recipe along with cranberry sauce to my friends’ annual pre-Thanksgiving feast. All of which, is vegan, of course. The hosts are fabulous cooks- the hostess is famous for killer mashed potatoes, the host for an unbelievable all-from-scratch un-turkey. The event truly yields a cornucopia of delicacies. In addition our hosts’ talents, the rest of the group really brings it when it comes to potlucks. (Scroll below the recipe for some more snapshots from the evening)

Because the un-turkey was running a bit late, we began our feast with the dishes guests brought- pumpkin breads, mashed potatoes, several versions of mac & cheese, brussels sprouts, sweet potato casserole, stuffing, garlicky kale, baked tofu, cranberries, salads, etc…

Just a small section of the buffet.

Just a small section of one of the buffet tables.

Nick's famous un-Turkey from scratch: Homemade seitan & yuba skin, delicious stuffing.

The famous un-turkey from scratch: Homemade seitan & yuba skin, delicious stuffing. See the steam rising? It was delectable.

So when the gorgeous un-turkey emerged from the kitchen, every drop of gravy had already been consumed. It was no tragedy, however, the un-turkey was so succulent it needed no adornments. But bottom line, the gravy was once again a smash. As will you be when you make it. So get cooking!

When possible, I cook gluten-free for crowds because I know a lot of gluten-intolerant or sensitive folks, thus I’ve used brown rice flour for the roux. And I find it doesn’t lump.

I generally use all fresh herbs in this recipe, but if you can’t find fresh rosmary, thyme and sage, (sorry, no parsley here!) you can definitely get away with 1 fresh, the other 2 dried. It’s more complex with all 3 fresh, but it will still be phenomenal with just fresh rosemary.

You’ll need two pans here. I tend to make the roux in a small pan and do the rest in a huge one.

Giant pan works best for this.

Giant pan works best for this.

A note on cleaning all those mushrooms: some people are under the false impression that you can’t clean mushrooms with water. They’re wrong! You won’t want to wet them in advance, but right before using them, it’s no problem. Here’s a good method. Get a large bowl, dump the shrooms in, then pour water over them. Submerge them a few times, rinse, repeat. You get the vast majority of dirt off in one fell swoop, then touch up with a towel as you’re cutting. Easy.

My method of mushroom cleaning. To the chagrin of my ex-mother in law.

My method of mushroom cleaning. To the chagrin of my ex-mother in law.

Mushroom Gravy
Adapted from Tofu Cookery, Louise Hagler
Enough to feed a large group (10-25, depending on how much they like gravy!)

Ingredients:
2 pkgs. mushrooms, sliced (together, 16-20 oz) : I suggest 1 white button, 1 crimini
1/2 Cup sliced onions
3 Tbsp Olive oil, divided
1/4 Cup brown rice flour
4 cups vegetable stock
2 Tbsp soy sauce
4 sprigs fresh rosemary, chopped
About 5 fresh sage leaves, chopped (more if you really dig sage)
2 sprigs fresh thyme, chopped
2 Tbsp Nutritional Yeast
1/4 tsp black pepper

Method:

Lightly sauté the onions in 1 Tbsp olive oil for about a minute in a large pan. Add the sliced mushrooms and incorporate. Add the stock, along with the soy sauce, herbs and black pepper. Lower the flame while you make your roux.

In a small pan, make the roux. Combine and bubble the flour and 2 Tbsp olive oil over low heat for one minute. Scrape the roux into the larger pan, I generally use some stock to thin it toward the end, then pour the thinned roux in. Whisk into the stock, then add your nutritional yeast. Cook (on low-medium flame) until thickened and mushrooms are tender.

For all of you in the US, I hope you have a lovely Thanksgiving! And now some snaps from yet another fantastic Harvest Feast.

Seriously, we vegans have nothing to eat.

Seriously, we vegans have nothing to eat. This was just one of the tables full of food!

The eagerly anticipated arrival of the un-turkey

The eagerly anticipated arrival of the un-turkey

It's an exciting moment, obviously!

It’s an exciting moment, obviously!

Check out that steam!

Check out that steam!

Eleanor's colorful plate of goodies

Eleanor’s colorful plate of goodies

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Demetrius at the other buffet- his amazing kale and Mac n cheeze, and a fabulous sweet potato casserole with candied pecan topping. Yum!

Demetrius at the other buffet- his amazing kale and Mac n cheeze, and a fabulous sweet potato casserole with candied pecan topping. Yum!

David guards a plate for late arrival Cathy.

David guards a plate for late arrival Cathy.

Lovely Robyn.

Robyn, one of the beautiful Moms at the soiree.

Annie and her beautiful daughters Seneca and Rae

Annie and her beautiful daughters Seneca and Rae

Sorry Rae,, I was never very good with that thing.

Sorry Rae, I was never very good with that thing.

Grace's amazing and gorgeous apple pie!

Grace’s amazing and gorgeous apple pie!

Always fashionable Rachel!

Rachel, another vegan babe.

If you can believe it, this is only a sampling of the desserts. Two more pies and cashew cream soon took up residence on the table.

If you can believe it, this is only a sampling of the desserts. Two more pies and cashew cream soon took up residence on the table.

Our lovely hostess, Susanne, and LiLi. Everyone has someone/thing to hold here. Always something to do chez Susanne/Nick!

Many a set of full arms!

Susan spearheads the activities committee

Susan spearheads the activities committee

In her green dress I thought Jen resembled the girl in the painting. Only Jen's prettier and not at all spooky.

In her green dress I thought Jen resembled the girl in the groovy painting. Only Jen’s prettier and not at all spooky.