A Little Over 2.5 Years WFPB Vegan and the Results Exceed Expectations


I've been vegan for 2.5+ years, with a good 1.5 of those years as a whole food, plant based vegan. I expected to see some minor health improvements when I switched to this way of eating. However, my modest expectations were significantly exceeded.

My osteoarthritis pain in my toe from a sports injury over 20 years ago has essentially disappeared and has not returned. I sleep great. I feel great. I am the lightest weight I have ever been in my adult life. My airways are clearer than ever before - I can breath through my nose at night. I don't need alcohol or caffeine to keep me happy and motivated, respectively (I've largely quit both and I don't miss it at all). I feel mentally content most of the time (some of which is attributed to supplementing with ashwagandha, an adaptogenic herbal supplement from Chinese Medicine). My blood test at each of my annual physical exams has provided empirical proof that the whole food, plant based diet is ideal for maximal, if not optimal, health.

The only physical issue I have is some pain in my left knee when I go on long bike rides. But this pain is mild and resides almost as soon as I am done with the exercise.

I can't speak highly enough of adopting a whole food, plant based diet for health and wellness. The experimental case study will continue for the foreseeable future and I will report back periodically. But, the evidence thus far is clear: A whole food, plant based diet can't hurt, and it might help.

Good day.


Vegan Cauliflower Teriyaki Wings

This is not a recipe site with a lot of glamorous food pictures that bog down your browser. Punk rock vegans get down to business. Here we go...


One cup of all purpose white flour.

One cup of water.

A TBSP of garlic salt (or garlic powder if you avoid salt).

One large head of cauliflower.

A quarter cup of Teriyaki soy sauce.

A tsp of curry powder.

A tsp of ginger powder.

Parchment paper.


1. Pre-heat the oven to 450 degrees F.

2. Mix the flour, water, and garlic salt in a large stainless steel bowl to form a smooth, thick batter.

3. Break the cauliflower head into "wing" sized florets, cutting them up if necessary.

4. Add the florets to the batter and toss until they are well coated.

5. Line a large cookie sheet with parchment paper.

6. Put the battered florets on the parchment paper, with a little space between them.

7. Put the battered florets in the oven and bake at 450 degrees F for 20 minutes.

8. Rinse out the stainless steel bowl and then add the remaining ingredients to it.

9. Take the florets out of the oven after 20 minutes and transfer them back to the bowl.

10. Toss the florets in the Teriyaki sauce until coated.

11. Return the florets to the cookie sheet lined with parchment paper and bake at 450 degrees F for another 20 minutes.

12. Eat them while they are hot (but they can be reheated just fine).

You can experiment with different sauces for the second bake. Hot sauce, BBQ sauce, or garlic sauce are all good options.


How to Make Vital Wheat Gluten or Seitan

Recently on one of the whole food, plant based nutrition groups I follow on Facebook, there was a discussion about whether vital wheat gluten (also sometimes called seitan) is a "whole food."

A few people in the group didn't think it was.

Those people either did not do any research whatsoever or they have a very rigid definition of what a "whole food" is.

Seitan is technically a refined and processed product of ground whole wheat (flour) in that it is concentrated wheat protein with a lot of the starch removed. However, the refining and processing involved in making seitan is actually ridiculously simple. It involves making a rigid dough out of whole wheat flour (or bread flour, which has a higher gluten content) then soaking the dough in some more water to wash away the starch, which leaves chunks of gluten behind (SOURCE).

CLICK HERE to see how it's done.

Boom. Flour and water. That's all you need to make vital wheat gluten.

Now, is your homemade vital wheat gluten going to turn out like the exorbitantly overpriced seitan you buy in those tiny boxes at the store? Absolutely not. But the industrial process for making seitan is not any more complicated than that.

In my next post, I'll get into how to make tofu at home. Fun Fact: Tofu may even be a more refined and processed plant food than seitan, albeit only slightly.