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.

"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 Nelson


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)

To watch, click here.

"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.

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/

Nutrition FAQ

Frequently Asked Questions
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.

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 Burger

Boca Original Vegan Burgers
Gardein The Ultimate Beefless Burger (click here for Teriyaki & Grilled Pineapple Burger recipe, shown at left) and Sliders

Gardenburger Black Bean Chipotle Veggie Burgers, Veggie Medley Veggie Burgers

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
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

1. In a stock pot combine vegetable broth, onion, carrot, celery, 1/2 parsley, sea salt, pepper, garlic, potatoes, kale and caraway seeds.
2. Bring to boil until ingredients are tender.

Creamy Sauce

1. In a sauce pot bring soy milk to a boil.
2. Incorporate cornstarch with 3/4 cups water
3. Add liquified cornstarch to boiling soy milk. Whisk thoroughly until thick
4. Turn off heat and add yeast. 
5. Once potatoes are tender remove soup base from heat. Add cream sauce and remaining parsley. Stir to incorporate.

"You Just Have to Have Faith"

27^th 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.”

Going Vegan Frequently Asked Questions

Enough Protein?  Enough Calcium?  Enough Iron?
These are some of the questions that I am often asked.  Reprinted from Oprah.com website.

 

Going Vegan FAQs

Excerpted from Veganist, by Kathy Freston
Oprah.com   |   February 01, 2011

There are so many myths and misinformation around food, so I suspect you might have a question or two. Here are the ones most commonly asked, answered by Dr. Neal Barnard of the Physicians Committee for Responsible Medicine. And if you have more questions, you can consult their website at www.pcrm.org.

Where do I get iron if not from red meat?
The most healthful sources of iron are "greens and beans." That is, green leafy vegetables and anything from the bean group. These foods also bring you calcium and other important minerals. Vegetables, beans and other foods provide all the iron you need. In fact, studies show that vegetarians and vegans tend to get more iron than meat eaters. Vitamin C increases iron absorption. Meanwhile, dairy products reduce iron absorption significantly.

To go into a little more detail, there are actually two forms of iron. Plants have nonheme iron, which is more absorbable when the body is low in iron and less absorbable when the body already has enough iron. This allows the body to regulate its iron balance. On the other hand, meats have heme iron, which barges right into your bloodstream whether you need it or not. The problem is that many people have too much iron stored in their bodies. Excess iron can spark the production of free radicals that accelerate aging, increase the risk of heart disease and cause other problems.

So while it's important to avoid anemia, you also do not want to be iron overloaded. It's probably best to have your hemoglobin on the low end of the normal range. If your energy is good and your hemoglobin and hematocrit are at the low end of normal, that is likely the best place to be.

Having said that, you will want your doctor to review your laboratory results and to track them over time. If your hemoglobin and hematocrit are dropping, that may be a sign of blood loss. That can be from benign causes, such as menstrual flow, but can also reflect more dangerous health issues, such as intestinal bleeding.

What is the best source of calcium, and how does it compare with dairy?
The same green leafy vegetables and legumes that provide iron are also good sources of calcium, for the most part, and absorption is typically better from these sources than from dairy products. One common exception is spinach, which has a great deal of calcium, but its absorption is poor. But broccoli, brussels sprouts, kale, and other common greens have highly absorbable calcium.

Forks Over Knives

This weekend, my wife and I were part of a retreat for the Sisters of Humility of Mary Associates.  We presented several talks on wellness as it regards to mind, body and spirit.  It was a great experience for both of us and we were able to spend some time with some wonderful people.

It is always a blessing for me when I am able to tell my personal story about how I was given a second chance at life.  I know that God helped me so that I could help others and it is always such an exciting, yet humbling experience when I find others that want to know more about the food revolution that I have become so passionate about.

For those who are just beginning to learn about the advantages of a plant based diet, I strongly recommend that you watch the movie, “Forks Over Knives.”  This movie really started it for me and will give you some great information, much of it very surprising.  The movie can be purchased or rented online and here is a link to the Forks Over Knives website where you can do so.

http://www.forksoverknives.com/rentonline/

There is also much more information that is becoming available as more and more are discovering that we must change the way we eat for the future of our children and our country.

I hope you can find the time to watch this movie.  It will be well worth it.

Testimony

This has been copied from the Forks Over Knives Website.  It is a story that is being told more and more.

Cancer-Free without Chemo … Thanks to Dr. McDougall and Forks Over Knives

By Kelly Binkoski   |   Posted on September 24, 2013

In January of 2012, I was diagnosed with invasive ductal carcinoma, triple negative. My surgery was scheduled for January 30th. Not knowing any better, I planned to follow surgery with the recommended conventional aggressive chemo and radiation.

Two days before my surgery (left breast lumpectomy and sentinel node biopsy), my husband and I happened to watch Forks Over Knives. It was a documentary that would change our lives … and one I have highly recommended to family and friends. We learned a great deal about nutrition and healthy choices. It was there that we discovered Dr. John McDougall and were tremendously inspired by his work and particularly by his patient Ruth Heidrich.

My husband Sean emailed Dr. McDougall the following day and received a same-day response. As they continued email correspondence, Dr. McDougall advised us not to rush into conventional treatment following surgery and sent us medical articles and scientific studies to further our research and to help us make informed decisions about my future treatment.

Prior to all of this, we had never considered breast cancer to be tied to diet and exercise. In fact, when we asked my breast surgeon why I needed aggressive chemo and radiation, she said, “We don’t know where the cancer comes from, and we don’t know if it will come back.” We asked the same question of my oncologist and received the same response. We also asked the oncologist if there was anything I should or shouldn’t eat to help with the cancer treatment, and he said, “This is the time for Kelly to eat whatever she wants.” He also said I should see a cardiologist for a routine echo cardiogram, to make sure my heart was strong enough to handle the heart problems that would likely result from the chemo drugs.

After my surgery and much consideration, our decision was for me to attend Dr. McDougall’s 10-day program in March and become his patient. It was one of the most enriching and educational experiences of my life. In the 10 days I was there, my cholesterol dropped 23 points, my glucose improved, and I lost 4.2 pounds while fully satisfying my appetite. My overall feeling of well-being improved, and I was able to do more exercise. I also made friends with some exceptional people, and we continue to stay in touch and support each other to this day.

Now, after 18 months of eating the McDougall way and walking 30 minutes daily, I am cancer free, and my cholesterol has dropped another 27 points, to 130. My weight dropped from 150 to 120. I feel stronger, healthier, and more energetic. As a kindergarten teacher, having a high energy level is very necessary. I now get down on the floor and jump right up with no trouble!

My husband Sean is super supportive, and we have both been following a plant/starch-based diet with no animal products or oils ever since. Sean no longer needs daily antacids, allergy medication, or the Naproxen he used to take for joint pain. He has dropped 30 pounds and looks and feels great.

Thanks to Forks Over Knives and Dr. McDougall, I truly believe my breast cancer diagnosis was a blessing in disguise. I am forever grateful for the experience, the friendships, and my newfound health.

http://www.forksoverknives.com/cancer-free-without-chemo-thanks-to-dr-mcdougall-and-forks-over-knives/

Lentil Soup

Fall is here and the perfect soup weather.  Make a pot to enjoy as you are watching the Browns or Buckeyes win!

Lentil Soup

Ingredients

3 stalks of celery (chopped)

3 large cloves of garlic (chopped finely)

1 large onion (chopped)

1 ½ Tbs. cumin

1 ½ Tbs. fresh basil

½ Tbs.  salt, preferably sea salt

3 carrots (chopped)

2  ½ cups chopped swiss chard

7-8 cups vegetable broth (low sodium)

2 cups water

28 oz. can crushed tomatoes

1 package (2 cups) lentils

Salt and lemon pepper to taste

In a large stock pot, heat ½ cup of vegetable broth with garlic, onion and celery.  Saute for 5-7 minutes.

Add all other ingredients, except the swiss chard.

Bring to a boil and stir.

Reduce to low for 45 minutes, stirring occasionally.

Add chopped swiss chard and let simmer for 5 minutes.

(If swiss chard is unavailable, use fresh spinach.)

Veggie Wraps

With all of the activity going on this summer, one of the staples in our meals was the veggie wrap.  We kept a supply of greens on hand, and when we needed something quick, we would have one of our wraps.

Swiss chard was the best for the wrap.  Swiss chard is loaded with nutrients.  From WebMD:

Health benefits of Swiss chard:

Swiss chard is a nutritional powerhouse -- an excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, and dietary fiber.

Swiss chard rainbow:

The thick stalks are red, white, yellow, or green. All have a mildly bitter taste.

Cooking Swiss chard:

Prepare Swiss chard by rinsing the crisp leaves several times in warm water. Leaves and stalks can be boiled, steamed, or roasted.

Still more health benefits of Swiss chard:

One cup of chopped Swiss chard has just 35 calories and provides more than 300% of the daily value for vitamin K. But skip this veggie if you’re prone to kidney stones; it contains oxalates, which decrease the body’s absorption of calcium and can lead to kidney stones.

I would fill the leafy wrap with whatever vegetables I had on hand.  I used shredded carrots, various sprouts, cabbage, peppers, corn, tomatoes, onions, mushrooms and zucchini. 

I also liked to add tofu.  For quick preparation, buy smoked, pressed tofu.  Then you marinate the tofu in teriyaki or barbecue sauce if you can for at least an hour (if you have thought ahead).  Then you brown the tofu in a non stick frying pan using no coating.  This gives the tofu some texture and brings out the flavor.

For a sauce in the wrap, I usually use hummus, which I have in my refrigerator at all times.  This also adds flavor and serves as the “glue” to hold things together.

Here is one of my creations from the summer. 

Use your imagination!  Fun to make, fun to eat and they taste good, too!

Vegetable Lo Mein

I’m baaaack!

I know I haven’t posted for some time.  But I have several excuses:

My son and daughter in law visited for a week from California.
My daughter, son-in-law and 2 grandchildren moved back to Ohio from California.
My other son began his studies at St. John’s Seminary in Los Angeles.

And then of course there was fishing in Michigan, biking, and cooking.  Lots of cooking, trying new recipes and making up my own.

 It was a great summer!  How about yours?

 I love summertime with all of the fresh produce available.  It was a great year for some things, especially sweet corn, and a not so great year for others.  So, I hope to start posting some of the new things I learned and my new recipes.

Today’s entrée is the Vegetable Lo Mein that I tried.  It’s the spices that really make this dish good.

 

Vegetable Lo Mein

Ingredients

8 ounces uncooked spaghetti

1¼ cup vegetable broth
2 cups fresh mushrooms
1 cup shredded carrots
½ cup sliced red bell peppers
1 onion, chopped
2 cloves garlic, minced
2 cups fresh bean sprouts
½ cup chopped green onions
1 tablespoon cornstarch
¼ cup hoisin sauce
2 tablespoons honey
1 tablespoon soy sauce
1 teaspoon grated fresh ginger
¼ teaspoon cayenne pepper
¼ teaspoon curry powder

 Bring a large pot of lightly salted water to a boil.  Add pasta and cook for 8 to 10 minutes.  Drain.

 Heat 1/4 vegetable broth in a large wok or sauté pan.  Stir fry mushrooms, carrots, peppers, onion and garlic until tender.  Stir in bean sprouts and green onions; cook one minute.  Mix cornstarch and 1 cup vegetable broth in a small bowl and add to stir fry.  Stir in hoisin sauce, honey, soy sauce, ginger, cayenne pepper and curry powder.  Cook and stir until thickened and bubbly.

 Add cooked spaghetti and toss.  Serve immediately.

(Modified from allrecipes.com)

Breakfast with the Deac

I often get asked what I eat for breakfast.  Everyone hears how eating breakfast is so important, but what do I eat if I can’t have eggs and bacon?  Really, there is more to an enjoyable breakfast than eggs and bacon!

I have 2 different breakfasts that I eat on a regular basis.  These breakfasts are packed with nutrients (including protein) and fiber and fill me up so I don’t get hungry.

Pat’s Oatmeal

I start with one cup of instant (non flavored) oatmeal.  Don’t use the instant oatmeal packets that are flavored.  They have high sugar content.  And if you can, use the rolled oats oatmeal.  It takes a little longer to prepare, but it is better for you.  Anything whole is always better than processed.  I just use instant so I can get out the door quicker for my morning workout.

Then I add 2 tablespoons of ground flaxseed meal (Bob’s Redmill brand – found in any grocery store) to get my Omega 3s, (good for the heart,) a small handful of Craisins, one small shake of cinnamon and one packet of Truvia, a natural sweetener.

Then I add boiling water added until it gets to the consistency I like.

I top my oatmeal with a palmful of blueberries and ½ cup of almond milk

 

 

“The Big Bowl” – (borrowed from Rip Esselstyn)

 I put in a big cereal bowl:

½ cup shredded wheat squares  (Kashi Cinnamon Harvest is my favorite)
½ cup flaxseed flakes cereal  (Nature’s Path)
½ cup Heritage flakes cereal  (Nature’s Path)

Then I add:

A shake of cinnamon
One packet of Truvia
2 tablespoons of ground flaxseed meal
Small palmful of craisins
Fresh fruit  (Bananas, peaches, strawberries)
1 cup of almond milk

 

These breakfasts are high in fiber, vitamins, omega 3s without the oil, loaded with other nutrients.

The cereal alone has 15 grams of protein.

 

You can add different things to taste.  My wife adds walnuts. 

A great way to start the day!

Physicians Committee for Responsible Medicine

In the course of all of my reading and research, I have come to know this organization quite well.  PCRM is a committee that focuses on the truth and promoting good health.  This organization is made up of doctors who came to the conclusion that medicine doesn’t have to be what it has always been, if it’s not what it should be.  They understand that doctors have been trained a certain way, to focus on fixing things that are wrong and using surgery and medicine to do it.

But these doctors have gone in a different direction and believe that prevention is crucial to good health and to our nation.  And they believe that nutrition is the key to it all.

This group of doctors is taking on the food industry.  They are working very diligently to get the word out on the matters they feel are important for the public to know.  And their movement is picking up steam as more and more people are finding that everything the public hears and sees on tv and in commercials may actually not be true!

I encourage you to visit their website and follow this group.  As we make decisions about how we live our lives, we want to have the most truthful information possible.  I feel that this group is doing an amazing job to provide us with the information we need to eat healthy and stay healthy.

Website:   Physicians Committee for Responsible Medicine

Here is a sample from their website about what they do.

Prevention
PCRM promotes preventive medicine through innovative programs:

PCRM has led the way for reforms of federal nutrition policies. Our clinical research programs are breaking new ground in diabetes, cancer, and other serious conditions. PCRM’s Cancer Project has provided vital information to tens of thousands of people. The New Four Food Groups is PCRM’s innovative proposal for a federal nutrition policy that puts a new priority on health. Our public service announcement series features medical experts on prevention and health.

Salad Dressing Recipes

I have just finished two weeks with my Grandaughter and Grandson from California.
Great news!  They kept up with me and everyone had a great time.

Now, for more recipes.

I have a couple of presentations recently where I was asked, "What do you do for salad dressings?"

So, here is my answer.  These dressings are really good.

Simple Salad Dressings

As people try to eat in healthier ways, they realize that most commercially prepared salad dressings are mostly fat.  Then when they search out the “dairy free and fat free” dressings they find they are few and far between and much more expensive.

The solution is simple, fast, and inexpensive!  And, There no preservatives…. Make your own!  Here are four great recipes.

1: Pat’s go to dressing:

This is quick and simple Dijon type dressing:

1 ½ Tbs. Dijon Mustard

1 minced clove of Garlic

2/3 cup Red Wine or Rice Wine Vinegar

Whisk all three ingredients together adding water to get the consistency you like. That’s it!

Another version includes the addition of a Tbs. of pure maple syrup.

 

2: Oil free Sesame Seed Dressing:

This one is right out of Rip Esselstyn’s Engine 2 Diet.  A great topping to a spinach salad!

3 Tbs. toasted sesame seeds

2 Tbs. pure maple syrup

2 Tbs. low sodium tamari or soy sauce

Whisk together adding water to get desired consistency.

3:Oil Free “Green Goddess” Dressing:         

This also makes a great dipping sauce!

4 Green onions

12 oz Tofu (squeezed)

2 cloves of Garlic (minced)

4 Tbs. Vinegar

½ cup Almond or Soy milk

1 tsp. Tamari or Low sodium Soy sauce

2 Tbs. Lemon Juice

2 drops Liquid Smoke

Trim base of onions then place everything into a blender until smooth and creamy.

Adjust seasonings to taste.

 

4:  Pat’s  Sun-Dried Tomato Vinaigrette:

This is my “ homerun” dressing when entertaining.  Guests love it.

6 rehydrated Sun-Dried Tomatoes (soaked in water for 20-30 minutes)
3-4 Garlic cloves crushed  (start with 3)
1 Tbs. Agave nectar or 1 Tsp. Stevie or Truvia sweetener.
6 Tbs. Balsamic Vinegar
2 Shallot’s, Chopped
1 pinch of Salt and Pepper ea.
¾ to 1 cup Water

Put everything except the water into a blender.  Put on lid and turn on Med.  Drizzle in Water to desired strength and consistency.  (3/4 cup of water works for me)

5: Pat’s  Simple Citrus Dressing:

It’s fast simple and sweet!  Sometimes you just need that sweet compliment

1 cup Strawberries

¼ cup Balsamic Vinegar

2 Tbs. Pure Maple Syrup

¼ cup Orange Juice.

¼  cup Water

Blend all ingredients together adding water to desired consistency.

 

God's Love has no Limits

My son Brian has taught me so much.  (As have all of my children.)
But the one thing that he has really helped me with is in developing a deeper relationship with God through an appreciation of God's amazing love for me.  We have had many discussions about this and I always come away with a little better understanding of what it means to be loved by God.

So I have to admit that I have used parts of our conversations in my homily last weekend.  I also
"borrowed" a couple of his ideas from a presentation that he gave at his church a couple of weeks ago, too.

Thank for sharing your inspired words, my son.

***********************************************************************************

God loves everyone.

No matter what we do.

We are all sons and daughters of God and God will never stop loving us.

No matter what we do.

We have heard about God’s love since we were kids and listened to stories from the Gospels about Jesus’ love for us.  We have heard the story of the Good Shepherd many times and in our heads, we know that God loves us.

But,

Do we truly believe in our hearts and our souls that God loves us?

Motivation to Change

It was almost 3 years ago that this picture was taken.  I was going to take my newborn granddaughter for a walk and I was so excited.  Someone snapped my picture and when I saw it, I remember thinking, "Ooooh.  I'm keeping that one under wraps."  I really looked bad.

It was a couple of months later that things began to change.  I began to work out at EMH fitness center and began to follow a plant based diet.  I had over the course of my lifetime, probably lost about 500 pounds, but always managed to put it back on again. All of the yo-yoing was really bad for me and surely didn't help my heart.

I remember taking this picture and I remember taking my granddaughter for a walk.  I remember thinking how I wanted to be around for many walks, for her first Communion, graduation, and to maybe someday be the one to officiate at her wedding.  My prognosis wasn't good.  My history was even worse.

When I made the commitment to get healthy and lose weight,  I knew I was running out of chances.

I look at this picture once in a while and I realize how blessed I was to be given a second chance.  And now my daughter, son - in - law and two grandchildren are coming home in a few days.

I can't wait to go for walks and to take them to the park.

Hope they can keep up with their Papa!

Healthy Eating at Chipotle's

I just heard about this, and even if it's not going to be available around here right now, I hope it comes soon.  It's hard sometimes to find things to eat at some restaurants, especially something to grab on the run.  I think Chipotle's makes an effort to provide good healthy food and I was really tickled to hear they will be offering tofu as an option at their restaurant.

Tofu seems to be a dirty word . . . so many people just say, "Oh, I don't eat tofu."  It just seems to have this bad rap.

But I have found, like a couple of other meat substitutes, that tofu can be prepared and seasoned in such a way that it is really good.  I use it to make my version of scrambled eggs, in wraps, and in sauces.  Since it has a naturally neutral taste, it can be seasoned to taste like a lot of different things.

So maybe we, too, will soon be able to eat vegan burritos made with tofu at Chipotle's!

The Food Revolution continues.
To read more, click here:   Healthy eating at Chipotle's

Learning about Beans

If you aren't used to cooking with beans, it can be pretty confusing trying to figure out what beans to use in the dishes you prepare.  Beans are an excellent source of protein and can add flavor and variety to some of your basic dishes. 

Here is an article on the Mayo Clinic's website that talks about the different kinds of beans, when to use them and how to prepare them.  I must admit that I mostly use beans from cans (which is more expensive, but more convenient for me.)  But for those who have the time, here is some helpful information.

Beans and Legumes (From the Mayo Clinic)

Taco Salad

My wife really likes Wendy's taco salad and has an occasional craving for the salad topped with chili and sour cream.  When browsing through the Forks Over Knives Cookbook, she ran across this recipe and so we gave it a whirl.  She gave it two thumbs up and said it's a definite repeat.

Taco Salad

 

For the salad:

Crispy tortilla strips

6 cups chopped romaine lettuce (or other salad greens)

1 1/2 cups chopped tomato

3 ears corn, kernels removed (about 2 cups) (Or canned corn, depending on the season)

 

One 15 ounce can of black beans, drained and rinsed

One 15 ounce can of pinto beans, drained and rinsed

 

 

For the dressing:

 

One 15 ounce can of cannellini beans, drained and rinsed

2 cups cilantro, leaves and tender stems

1 cup Italian parsley leaves

1/4 cup tahini

Once 4 ounce can diced green chiles, drained

2 tablespoons low sodium soy sauce

1 teaspoon chili powder  (More or less to taste, depending on how much heat you want)

1/4 teaspoon crushed red pepper flakes

1 to 2 cloves garlic, peeled and minced, optional

Zest and juice of 2 limes

 

To make the salad, layer the lettuce, tomato and corn, then pour the black and pinto beans over the top.  Set aside.

 

To make the dressing, combine in a blender the cannellini beans, cilantro, parsley, tahini, green chiles, soy sauce, chili powder, crushed red pepper flakes, garlic, lime zest and juice and 1 cup water.  Blend on high until smooth.

 

To serve:

 

Pour the dressing over the salad to taste and serve immediately.  Sprinkle crispy tortilla strips on top to add great texture. 

 

Alternate preparation:

 

A quick and easy alternative, especially if you have some of Deacon Pat's chili on hand.

 

Prepare the greens as described.  Then pour over the greens two cups of chili.  This can then be topped with the dressing from above if desired, or you can also try the tofu sour cream.  (You can find this recipe on my favorite recipe page)

 

This version will satisfy that Wendy's urge every time!

 

 

 

 



Quick, Easy and Tastes Good! Sloppy Joes

I get a lot of requests for recipe ideas for people who need something quick and easy to prepare.  So here it is, one of my new favorites.  One of those standbys that can be made in 15 minutes.  Sloppy Joes!

This is from the Engine 2 Diet Cookbook by Rip Esselstyn.

Sloppy Joes

1 onion chopped
16 ounces frozen vegetarian meat crumbles
1/2 cup water
8 ounces tomato paste
1 tsp. tamari
1 tsp. vegetarian Worcestershire sauce
1 tsp. brown sugar
4 whole grain buns
1 onion sliced into thin rounds (optional)
Sliced dill pickles

Saute' the onion on high heat in a nonstick skillet for 3 minutes, until just translucent.  Add the veggie meat crumbles and 1/4 cup of water to the skillet and cook for 5 minutes, until warmed through.  Stir in the tomato paste.  Add the remaining water and stir until thoroughly mixed, using more water as necessary to make a thick sauce.  Stir in the tamari, Worcestershire, and sugar.  Place a generous amount of filling into each bun.    Top with sliced onion and pickles.

Tony's Maple Honey Nuts - For the Sweet Tooth

This is a great snack for those of you who have been asking for something to satisfy the sweet tooth.  It's one of those snacks that you don't want to overdo, but keeping them around for a handful at a time can not only provide you with a very satisfying snack, but can give you a good supply of your fiber.

Tony’s (Maple/Honey) Nuts

Ingredients:

·         1/3 cup plus 1 tbs. Ohio maple Syrup

·         1Tbs. Agave Sugar ( I use stevia)

·         1 generous Tbs. Honey

·         ½ tsp. Sea salt

·         ½ tsp. vanilla extract

·         1tsp. ground cinnamon

 

·         1 cup almonds

·         1 cup walnuts

·         1 cup pecans

·         ¼ cup instant oatmeal

·         ½ cup craisins

·          

Assembly:

 Mix first four ingredients in a cup.  Pour the rest of the ingredients in a mixing bowl.  Then pour the sauce over the nut mixture stirring it all together.

 Place mixture in a pie pan lined with non-stick aluminum foil.  Place in oven on the middle rack at 350 degrees.  Stir mixture every five minutes to keep one side from burning.  After 15 to 20 minutes remove from oven and let cool.

 

(From Tony/Joe LaGrotteria - my good friend and plant based buddy!)