If I am not up to cooking, I don't have a lot of choices for a quick take out. But one of my favorites when I feel like treating myself is the Veggie Burrito Bowl from Chipotle. I leave off the sour cream, cheese and only get a touch of the guacamole and it is a great treat.
So one night I decided, "I don't need Chipotle. I can do this myself!" So I created my own "Deacon Pat Burrito Bowl."
Brown rice
Corn salsa
Tomato salsa
Baby Spinach
Kale
Baby Swiss Chard
Vegan Cheese
Vegan cashew/Tofu Sour Cream
Boca Crumble
Taco Seasoning
Homemade guacamole
Topped with crumbled taco shells
I layered the bowl with these ingredients and this is what I ended up with.
It was awesome!
Total prep time - 25 minutes.
Who needs Chipotle?
Deacon Pat's Journal
A wealth of information about all things good
Check back regularly for the latest on following a plant based diet, staying fit, personal spirituality and living a balanced life. I will be sharing my experiences as well as providing answers to some of the questions sent to me.I will be posting some of my favorite recipes and hope to somehow find the time to setup some cooking demonstrations. I also will be posting some great resources for those who want to learn more about plant based diets.
I believe that today is an awesome day,
but tomorrow is going to be even better!
Sunday, September 21, 2014
Saturday, September 6, 2014
Rising From the Ashes - Homily from the 23rd Sunday after Pentecost
First Evangelical Lutheran Church in LorainPhoto Credit - Melissa Steeber |
I remember one time in one of my classes I was talking with the kids and we had this discussion on what our responsibilities were to help other people. The kids were all over the place – some said we should help anyone who is down on their luck. Others said we should help others if they deserve it. But there was one person who said, “You know, it says right in the Bible – “I am not my brother’s keeper.” That’s my motto. Every one for himself.”
I
then had to explain to him that the phrase he was referring to, one that is so
often misquoted out of context as an excuse to explain why someone didn’t want
to get involved, was really from the story of Cain and Abel when God asked Cain
where his brother Abel was. Cain had
killed his brother Abel and thought he could divert God by answering back, “I
don’t know. Am I my brother’s
keeper?” Cain’s diversionary tactic
didn’t work, though, and God, who really knew what had happened all along,
condemned Cain’s actions and punished him accordingly. So I told my student that his interpretation
of the phrase he thought came from the bible that gave him permission to ignore
the needs of others was really an excuse that God wouldn’t accept, because in
reality, we are all, through the graces bestowed on us by God, we are all our
brother’s keepers.
Sunday, August 17, 2014
From Mrs. Deacon Pat
Oprah Winfrey's Vegan Challenge
Over the last 6 years I have been blessed to watch my
husband improve his health through adopting a plant based diet. This change has been transformative in so
many ways. Besides feeling better himself, Pat has been able to use his
experiences and knowledge to help so many others. We truly both believe that God has added one
more calling to his already full plate (no pun intended) and asked Him to share
these experiences so others can live longer and lead more healthy lives.
Living at home with such a passionate devotee to being plant
based is both a blessing and a challenge.
It is such a blessing that Pat loves to cook and he prepares all of our
meals. And they are really outstanding,
too! Of course, he treats each foray
into the kitchen as a trip to a lab, insisting on changing or tweaking his
recipes to try something different or make it a little better. Sometimes this works and sometimes it doesn’t,
but more than once I have asked, “I really liked the potato soup the way you
made it last time, can we have that again?”
And he replies, “I don’t know if I can remember which version that was.”
Deacon Pat's Guilt Free French Onion Chip Dip
One of the things that I missed going plant based was the
onion chip dip that my Mom used to make.
So I decided to experiment a bit and came up with this recipe that even
my daughter says is “awesome.” It takes
a little more planning and time but it is well worth it.
1 cup of RAW cashews (Drained after soaking for 2 hours if
using a regular blender)
(Use raw cashews,
not salted ones. These can be found in
the nut section in the produce dept.)
12.3 oz container of Silken Tofu (Firm)
½ lemon – juiced
1 tsp. of onion powder
1 tsp. garlic powder
½ medium sweet onion grated
1/3 to ½ package of Lipton Onion Soup Mix
Place all ingredients except the grated onion and soup mix
in a blender.
(If using a regular blender, soak the cashews for 2 hours
then drain before blending with other ingredients. If using a high speed blender like a VitaMix,
then you do not need to soak the cashews first.)
Blend ingredients until smooth and creamy. (High speed blender about 3 minutes. A regular blender about 7-10 minutes.)
Grate in the ½ medium onion and add the Lipton onion soup
mix and mix thoroughly with a spoon.
Refrigerate for about 2 hours to allow the flavors to
blend. Adjust seasonings to taste.
Sunday, July 20, 2014
Three Stories
More information from Dr. Esselstyn
The Nutritional Reversal of Cardiovascular Disease “ Fact or Fiction? Three Case Reports Exp Clin Cardiol, Volume 20, Issue 7, 2014 - Page 1904
Case No. 1 – R. M. of New Foundland, Canada is a 74 year old
male who had a heart attack at age 42 in 1982 and a mild stroke in 1985.
Imaging at that time confirmed a 100% occlusion of the right carotid artery and
a 27% blockage of the left carotid artery as well as further coronary artery
disease progression necessitating bypass surgery which was performed not withstanding
a 100% occluded right carotid artery. Despite optimal medical therapy and
modest nutritional changes of decreasing sugar, fat, and eating less meat, the
patient’s left carotid artery blockage had progressed by 2008 to 80-90%
occlusion by ultra sound. By 2011 he was having daily angina and his physician indicated
there was nothing further they could do for him. He felt his time was short. During
this time, his daughter had found and read Dr. Esselstyn’s book Prevent and
Reverse Heart Disease. She herself had experienced a heart attack at age 37, so
they both became fully committed to whole foods, plant-based nutrition. Within
one month, his angina completely disappeared and his erectile dysfunction
resolved. After 4 months, he had lost 41 pounds to a body weight of 136 pounds
which was the same weight at his wedding 53 years earlier. In September of
2013, a repeat duplex ultrasound confirmed left carotid artery disease reversal
from 80-90% in 2008 to 50-69%. He states he no longer tires and in retirement
he is physically active all day. He states “I am so busy living now, I no
longer think about dying”.
Release of new study by Dr. Esselstyn
There was an article published recently in the Journal of
Family Medicine regarding the results of a study by Dr. Esselstyn concerning
the effect of a plant based diet on patients who had heart disease. The results are stunning.
Dr. Esselstyn completed a study of 200 patients who had
heart disease, with many of them also having other health issues. Of the 200, there was follow up with 198 of
them. 177 of the patients followed the plant
based nutritional program set up by Dr. Esselstyn. 21 of them did not.
Of the 177 who followed the program, only one patient had a
subsequent major cardiovascular event related to disease progression (rate of
.6%). Of the 21 who did not follow the
diet, 13 patients (62%) had a reoccurrence.
This study is raising a lot of discussion in the medical
field as more and more health care professionals are being challenged to look
at nutrition as an answer to the costly issue of heart disease. There are still many people with heart disease who do not want to
give up meat, dairy and oil, but if we are going to make any progress toward
a healthier society that can manage health care costs, we must respect this
scientific information. Doctors and nutritionists are also beginning to understand it is time to ask questions and challenge the nutritional information we have always followed.
Here is a link to Dr. Esselstyn’s full study.
Saturday, July 19, 2014
Julie Marie
I have a new friend and her name is Julie Marie. I have been talking about her a lot lately
and my wife finally asked, “Just who is this Julie Marie that you are always
talking about?”
Ha! Jealous!
Seriously, here is some background information on Julie
Marie: (From www.protectivediet.com)
Julie
Marie Christensen is certified in Plant Based Nutrition with e Cornell and the
T. Colin Campbell Foundation. She is the Creative Director and Recipe Developer
of ProtectiveDiet.com,
Director and Educator at Protective Diet-Ed, TV Chef on Health Local a public
access series, Cooking Instructor, Public Speaker, Presenter, Creator of The 30
Day Whole Food Detox and group workshop, Personal Coach, and Blogger. Her
creation and teachings of the Protective Diet has guided many students to
reverse disease and reach their ideal body weight. Julie makes adopting a
Protective Diet easy, rewarding and sustainable. She specializes in eliminating
obesity and food addictions.
Creamy Potato and Kale Soup from Julie Marie
Creamy Potato and Kale Soup Recipe & Cooking Video
Posted By Julie Marie in Cooking Videos,Soup and Stew | 21 Comments
This soup is a winner. It has a satisfyingly rich, creamy but light texture that keeps your company wondering if it’s fattening. After making it you will wish you doubled the batch.
Ingredients:
- 1 box organic vegetable broth (32 ounces)
- 1 medium onion diced
- 1 large carrot diced
- 1 rib celery diced
- 1 cup of parsley chopped fine
- 1 teaspoon sea salt
- fresh ground black pepper to taste
- 1 clove garlic chopped fine or pressed in a garlic press
- 2 medium potatoes diced
- 3 large leaves kale cut into thin ribbons
- 1 box unsweetened soy milk (32 ounces) or home made rice milk
- 4 tablespoons cornstarch
- 1 ¼ cups nutritional yeast
- 1 teaspoon caraway seeds (optional)
Directions:
Soup Base
In a stock pot combine
Creamy Sauce
Add cream sauce and remaining parsley
Stir to incorporate
Best served alone, over brown rice or quinoa, or with Home Made Pita Chips
In a stock pot combine
- Vegetable broth
- Onion
- Carrot
- Celery
- ½ Parsley
- Sea Salt
- Pepper
- Garlic
- Potatoes
- Kale
- Caraway Seeds
Creamy Sauce
- In a sauce pan bring soy milk to a boil
- Incorporate cornstarch with 3/4 cups water
- Add liquified cornstarch to boiling soy milk
- Whisk thoroughly until thick
- Turn off heat
- Add Yeast
Add cream sauce and remaining parsley
Stir to incorporate
Best served alone, over brown rice or quinoa, or with Home Made Pita Chips
Article printed from Protective Diet: http://protectivediet.com
URL to article: http://protectivediet.com/creamy-potato-and-kale-soup.html
Thursday, July 3, 2014
Catching up
Yes, it has been a long time since I have posted anything. But it's not because there is nothing new. I have been very busy with school, reading, trying new recipes and most importantly, playing with my grandchildren these last few months. But there are more new developments coming out that I really need to share.
In the last couple of months I joined with Dr. Polly Dengel to give a couple of presentations to people who were interested in learning about plant based diets and how going on one affected me. I told them my story and shared information about cooking. So many people think that eating a plant based diet is boring and tasteless. When I give them samples of some of my cooking, they are pretty amazed. I have received quite a few emails from people who want more information and I keep referring them to my blog, so it's time to get more recipes and information up here.
In the last couple of months I joined with Dr. Polly Dengel to give a couple of presentations to people who were interested in learning about plant based diets and how going on one affected me. I told them my story and shared information about cooking. So many people think that eating a plant based diet is boring and tasteless. When I give them samples of some of my cooking, they are pretty amazed. I have received quite a few emails from people who want more information and I keep referring them to my blog, so it's time to get more recipes and information up here.
Saturday, November 2, 2013
Great videos to watch
I am constantly looking for more information on diet and how it relates to heart disease. One of my best sources is You Tube because there are so many videos available from experts in this field.
I am including a few links from programs presented by Dr. Esselstyn that I highly recommend to anyone who is concerned about preventing or reversing heart disease. These videos contain information regarding the affect of our diet on our health as well as choices we can make to prevent or reverse heart disease.
Cleveland HeartLab 2012 Annual Symposium held in Las Vegas, Nevada. Caldwell B. Esselstyn, Jr. MD presenting. (47 min)
Dr. Esselstyn's ongoing 21-year study shows that you CAN reverse heart disease and save your life. Of 20 patients sent home to die by their cardiologists in 1989, every one is still alive and healthy today, and heart-disease free, even though together they had had a total of 63 cardiac events before entering his study.
This one is a bit political, but interesting.
Many top obesity "experts" claim they know how to solve the obesity problem. Except they just can't seem to do it for themselves. There's one group of experts who are the exception -- whole food, plant-based diet experts. Their diets work. You wouldn't take financial advice from a pauper! Same rule applies when trying to get slim and healthy. (3 min 38 sec)
I am including a few links from programs presented by Dr. Esselstyn that I highly recommend to anyone who is concerned about preventing or reversing heart disease. These videos contain information regarding the affect of our diet on our health as well as choices we can make to prevent or reverse heart disease.
"Treating the Cause to Prevent and Reverse Heart Disease,"
Cleveland HeartLab 2012 Annual Symposium held in Las Vegas, Nevada. Caldwell B. Esselstyn, Jr. MD presenting. (47 min)To watch, click here.
______________________________________________________________________________"Medina Hospital, Cleveland Clinic, The City of Medina and Medina TV Presents: Dr. Caldwell Esselstyn, Jr. and Ann Crile Esselstyn"
Dr. Esselstyn talks about a ground breaking concept for a plant based diet. This information goes into depth about the down side of the typical American diet. (1 hour 55 min)To watch, click here.
______________________________________________________________________________"Make Yourself Heart Attack Proof"
Caldwell Esselstyn, MD of the famed Cleveland Clinic gives a FULL 62 minute talk from the 2003 VegSource Healthy Lifestyle Expo.Dr. Esselstyn's ongoing 21-year study shows that you CAN reverse heart disease and save your life. Of 20 patients sent home to die by their cardiologists in 1989, every one is still alive and healthy today, and heart-disease free, even though together they had had a total of 63 cardiac events before entering his study.
To watch, click here.
______________________________________________________________________________This one is a bit political, but interesting.
"Fake Obesity Experts"
By Jeff NelsonMany top obesity "experts" claim they know how to solve the obesity problem. Except they just can't seem to do it for themselves. There's one group of experts who are the exception -- whole food, plant-based diet experts. Their diets work. You wouldn't take financial advice from a pauper! Same rule applies when trying to get slim and healthy. (3 min 38 sec)
To watch, click here.
Friday, October 25, 2013
"Cheesy" Scalloped Potatoes - by Julie Marie
Julie Marie is a vegan cook who has posted cooking videos on you tube. Her website is www.protectivediet.com. I have watched quite a few of her videos and picked up some good ideas from her. This is a recipe I tried this week and my wife and I both really enjoyed this dish.
Check out Julie Marie's video.
Click here to watch the video.
Check out Julie Marie's video.
Click here to watch the video.
More Nutrition FAQ
One of my favorite books that I like to recommend to those wanting to know more about going plant based is "The Complete Idiot's Guide to Plant Based Nutrition," by Julieanna Hever, R. N. This book contains great information presented in a way that is easy to understand.
Here is a column written by Julieanna and posted on the Forks Over Knives website. This column covers many of the questions I get from people who want to know more about going plant based.
Oh, and one other note. I received an email from a former student who has gone plant based. She told me she has now been plant based for 2 years and how this has changed her life. She feels better, has lost weight and wants more information to pass on to her father who has some health issues.
The food revolution continues!
http://www.forksoverknives.com/nutrition-faq/
Here is a column written by Julieanna and posted on the Forks Over Knives website. This column covers many of the questions I get from people who want to know more about going plant based.
Oh, and one other note. I received an email from a former student who has gone plant based. She told me she has now been plant based for 2 years and how this has changed her life. She feels better, has lost weight and wants more information to pass on to her father who has some health issues.
The food revolution continues!
http://www.forksoverknives.com/nutrition-faq/
Nutrition FAQ
Frequently Asked Questions
By Julieanna Hever, R.D.
By Julieanna Hever, R.D.
Julieanna is a registered dietitian, author of The Complete Idiot’s Guide to Plant-Based Nutrition and a special consultant to Forks Over Knives.
Do I need to take a B12 supplement when following a whole-food, plant-based diet?
If you follow a whole-food, plant-based diet, you do indeed need to be aware of your vitamin B12 intake. This vitamin is created from microorganisms in the soil, which animals consume, thereby making it part of their bodies and providing it to people who consume their flesh. However, it is very easy to find vitamin B12 in non-animal-based sources. Nutritional yeast and fortified plant-based milks contain ample vitamin B12 or you can take a supplement or chew some B12-fortified gum. We require 5-10 micrograms per day. This simple consideration will allow you to prevent deficiency, which does not typically show up in blood tests until it is too late.
Is it safe for children to follow a whole-food, plant-based diet?
In choosing a variety of whole plant foods as the basis for your child’s meals, you are providing a significant health advantage when compared to the standard American diet. Since the subject is extensive, please refer to my book for more information. I have a chapter on raising children in there as well as one for pregnancy and breastfeeding. I think it will provide you with information and advice so you feel confident that you are providing a healthful diet for your child.
Why are dairy products not recommended?
Dairy products are not healthy, regardless of whether they are organic or conventional. Even organically produced dairy contain naturally occurring steroids and hormones, which can promote cancer growth. Also found in dairy products are toxins including fertilizers, pesticides, herbicides, fungicides, veterinary medicines, antibiotic residues, synthetic preservatives, and additives. The animal protein, fat, and cholesterol (even nonfat/skim milk contains cholesterol) all contribute to heart disease, certain cancers, diabetes, and other major chronic disease. Dairy has been found to be pro-inflammatory and, essentially, is not a healthy choice. Any of the beneficial nutrients found in milk, like calcium, are found in sufficient amounts in a healthful plant-based diet.
Friday, October 11, 2013
Meat, Egg and Dairy Substitutes
As the commercial market begins to realize that there are people out there that really are looking for healthy foods and alternatives to meat and dairy, more products are being made available that make it easier for those who really don't want to give up their favorite foods to become plant based. I tell people that eating vegan is not the sacrifice that most people think it is. I have discovered many substitutes that fill in for my old favorites and I have made some recipes with these items and served them to guests who can't even tell the difference!
This is an article that I found that lists numerous substitutes for meat, eggs and dairy. Some of these items may not be the healthy substitute you are looking for, so be careful to read the label for fat and oils of any kind. These are vegan products, but even some of the vegan products contain unacceptable levels of fat for those trying to reverse their heart disease.
Remember, the best option is to stay with whole foods.
Try a few and incorporate some of these items into the recipes you use now. As you discover there isn't much of a sacrifice, you will find yourself using more and more of them.
Meat, Egg, and Dairy Substitutes
From: www.veganoutreach.com |
Meat Substitutes
Below are just some of the faux meat products available at many supermarkets, health food stores, and co-ops. Some grocery chains, such as Trader Joe’s and Whole Foods Market, also offer store-brand options.Hot Dogs
Cedar Lake Deli-Franks, Tofu Links, Tofu Franks
Field Roast Frankfurters (click here for The Cincinnati Chili Dog recipe, shown at right)
Lightlife Smart Dogs, Smart Dogs Jumbo, Tofu Pups
SoyBoy Not Dogs, Vegetarian Franks
Tofurky Hot Dogs, Jumbo Hot Dogs
Yves Meatless Hot Dog, Meatless Jumbo Dog, Good Dog, Tofu Dog
Hamburgers
Amy’s Kitchen All American Burger, Bistro Burger, California Veggie Burger, Quarter Pound Veggie Burger, Texas Burger, Sonoma Veggie BurgerBoca Original Vegan Burgers
Gardein The Ultimate Beefless Burger (click here for Teriyaki & Grilled Pineapple Burger recipe, shown at left) and Sliders
MorningStar Farms Grillers Vegan Burgers
Quorn Vegan Burgers
Sol Cuisine Burger and Sliders
Yves Meatless Beef Burgers
Cold Cuts
Field Roast Thin Deli Sliced Field Roast (Lentil Sage, Wild Mushroom, Smoked Tomato)
Lightlife Smart Deli (Baked Ham, Pepperoni, Roast Turkey, Bologna)
Tofurky Deli Slices (Oven Roasted, Peppered, Hickory Smoked, Bologna, Italian Deli, Roast Beef Style [shown at right], Pepperoni)
Yves The Good Slice (Ham, Turkey, Salami)
Bacon
Frontier Bac’Uns Vegetarian Bits
Lightlife Smart Bacon, Fakin’ Bacon Organic Smoky Tempeh Strips
Phoney Baloney’s Coconut Bacon
Turtle Island Smoky Maple Bacon Marinated Tempeh (shown at left)
WayFare Pig Out Whole Grain Bacony Bits
Yves Meatless Canadian Bacon
Potato Kale Soup
Here is a recipe from Julie Marie Sterner at www.protectivediet.com. I like Julie's recipes because she does not use oil in her cooking. Her recipes follow Dr. Esselstyn's recommendations to a T regarding reversing heart disease.
My wife said this recipe is a definite repeat. She suggested one change, though and we added corn to give it a little crunch and flavor.
A great soup as the cool weather approaches.
Creamy Potato and Kale Soup
Ingredients:
Method:
Soup Base
My wife said this recipe is a definite repeat. She suggested one change, though and we added corn to give it a little crunch and flavor.
A great soup as the cool weather approaches.
Creamy Potato and Kale Soup
Serves 4
Ingredients:
- 1 box organic vegetable broth (32 ounces)
- 1 medium onion diced
- 1 large carrot diced
- 1 rib celery diced
- 1 cup of parsley chopped fine
- 1 teaspoon sea salt
- 1 teaspoon fresh ground black pepper
- 1 clove garlic pressed or chopped fine
- 2 medium potatoes diced
- 3 large leaves kale cut into thin ribbons
- 1 box unsweetened soy milk (32 ounces)
- 4 tablespoons cornstarch
- 1 1/4 cups nutritional yeast
- 1 teaspoon caraway seeds (optional)
Method:
Soup Base
- In a stock pot combine vegetable broth, onion, carrot, celery, 1/2 parsley, sea salt, pepper, garlic, potatoes, kale and caraway seeds.
- Bring to boil until ingredients are tender.
- In a sauce pot bring soy milk to a boil.
- Incorporate cornstarch with 3/4 cups water
- Add liquified cornstarch to boiling soy milk. Whisk thoroughly until thick
- Turn off heat and add yeast.
- Once potatoes are tender remove soup base from heat. Add cream sauce and remaining parsley. Stir to incorporate.
Sunday, October 6, 2013
"You Just Have to Have Faith"
27th Sunday of Ordinary
Time
How many times have you told someone or heard someone tell
you, “You just have to have faith!”
They make it sound so simple.
Well, recently my daughter and her family moved back to Ohio
from California and it was quite an endeavor.
They had to sell their home, find a new place to live, new job, etc.
etc. Their biggest worry was whether or
not they were going to sell their condo in San Diego, but they got lucky and
sold it in just a few weeks. Or so they
thought.
After they were
settled in their home in Columbus, they heard there was a problem. Seems that there was a glitch in the condo
association contract. When Kathleen
started to worry, I just told her, “You just have to have faith.”
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