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!)

 

 

 

Crunchy Kale Salad

I was so excited to get an email from my daughter recently who tried this recipe and wrote to tell me how awesome it was!  It makes me so happy to see friends and family really making efforts to eat healthier.  Swapping recipes and ideas can really be a lot of fun.

So here is my daughter, Kathleen's, recipe for Crunchy Kale Salad.  As she said, "Kale is the new lettuce, with an attitude."

So let's go . . . . .

Crunchy Kale Salad

1 can chickpeas (drained and rinsed)
1/2 tsp. salt
1/2 tsp. chili powder
1/4 cup sliced almonds
4 cups kale (stems removed, chopped)
1 granny smith apple, diced small
1 1/2 cups plain greek yogurt.  For those who do not eat dairy, use tofu sour cream.
1 tablespoon honey
1 leman, juiced and zested
1/2 tsp. salt
1/2 tsp. pepper

Preheat oven to 350.  Toss chickpeas in oil, salt and chili powder, spread on a baking sheet and roast for 20 minutes until crispy.

Spread almonds on a baking sheet and roast for 5 minutes until just brown.

Stir yogurt (or tofu sour cream), honey, lemon juice, salt and papper and pour over the kale and toss to coat.  Add roasted chickpeas, almonds and apple and toss.

Garnish with lemon zest. 

Delicious.

Great blend of flavors.  Enjoy!

Time to Think Outside the Box

I recently heard about the City of Dublin where the city employees are being encouraged to learn about and participate in a wellness program to improve their health so as to reduce health care costs.  A program providing education and support to follow a plant based diet was included and produced some amazing results.  I think we are going to see more of this as employers are trying to find practical ways to help their employees and save money.  This worked for the people of Dublin!

To learn more about Dublin's project, click here.


There is also an article on CNN.com that expresses support for lifestyle changes as a practical solution to the disastrous problem of rising health care costs.  To read this article, click here.

There was a documentary on a couple of nights ago about this issue,  "Escape Fire: The Fight to Rescue American Healthcare.     I didn't see it, but plan on watching it soon.

People are beginning to realize we, as a nation, can no longer afford to live the way we have.

 We must change how we do things. 

A Visit to the Grocery Store

As the "Food Revolution" takes hold and more and more people look for healthier ways to eat, more products are being made to cater to those wanting to follow a plant based diet.  Some grocery stores even have whole sections dedicated to vegetarian/vegan cooking.

I took a few pictures during a recent trip to Heinen's of a couple of spots in the store that have a great variety of products for those following a plant based diet.

The first is a refrigerated cooler that has some cheese substitutes, tofu and seitan.  This section also has some meatless sausage that I like, too.  I use a lot of the tofu and seitan as meat substitutes.  More on these another day.

Then there is the Vegetarian section in Frozen Foods.  I find it quite ironic that it is right next to the section labeled "Meat."

St. Patrick's Day Special - Lentil Shepherd’s Pie with Rustic Parsnip Crust

This recipe was posted on "Forks over Knives" website by Del Sroufe, author of "Forks Over Knives - The Cookbook."  A great recipe in honor of St. Patrick's Day!

Lentil Shepherd’s Pie with Rustic Parsnip Crust
From Forks Over Knives – The Cookbook
Serves 6-8

Ingredients:

• 1 large yellow onion, peeled and diced small
• 1 large carrot, peeled and diced small
• 2 stalks celery, diced small
• 2 cloves garlic, peeled and minced
• 1 sprig rosemary
• 1½ cup green lentils, rinsed
• 1 bay leaf
• 3 tablespoons tomato paste
• Salt and freshly ground black pepper to taste
• 8 medium red-skin potatoes, peeled and chopped
• 4 parsnips, peeled and chopped

 

Instructions:

Place the onion, carrot, and celery in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the garlic and cook for another minute. Stir in the rosemary, lentils, bay leaf, and enough water to cover the lentils by 3 inches. Bring the pot to a boil over high heat. Reduce the heat to medium and cook, covered, for 30 minutes.

Preheat the oven to 350°F.

Add the tomato paste to the saucepan and cook for another 15 minutes, or until the lentils are tender. Season with salt and pepper. Remove from the heat, discard the bay leaf and rosemary sprig, and pour the lentils into a 9 × 13-inch baking dish.

Meanwhile, add the potatoes and parsnips to a medium saucepan and add enough water to cover. Bring the pot to a boil over high heat. Reduce the heat to medium and cook, covered, until the vegetables are tender, about 15 minutes.

Remove the potatoes and parsnips from the heat and drain all but ½ cup of the water. Mash the vegetables until smooth and creamy, then season with additional salt and spread the mixture evenly over the lentils.

Bake the casserole for 25 minutes, or until bubbly. Let sit for 10 minutes before serving.

For More Forks Over Knives Recipes, click here.

                             Del Sroufe                                                      

Chef Del Sroufe is co-owner and executive chef of Wellness Forum Foods, a whole-food, plant-based meal delivery and catering service in Columbus, Ohio. He is the author of Forks Over Knives - The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year. Del teaches cooking classes and helps people transition to a healthy plant-based diet.

Fast Food - Quick Fixin's

One of the comments I often hear from people thinking about following a plant based diet is that they just don't have enough time to cook to really follow it faithfully.  They sometimes have to grab things on the run and they just don't know what they can have that they can make quickly or drive thru and pick up.

One of my suggestions when someone says this is "Baked Potato."
Baked potatoes are really good for you and provide a good amount of nutrients with almost no fat.

Of course, you can't pile on the butter and sour cream.  That defeats the purpose.

But you can use other toppings that dress things up and add variety.

Try topping your baked potato with chili (see my meatless recipe), steamed spinach, sauteed mushrooms and onions, vegan cheese, or salsa.  You can really use any kind of steamed vegetable as a topping.  I have also heard someone say baked beans make a great topping. 

When you get home from work and don't feel like cooking, just pop a baked potato in the microwave.  In 10 minutes or so, you can have a great meal ready.  One that is nutritious, filling and tastes good.

(Many people think that those who follow a plant based diet don't get enough protein.  But did you know that one large baked potato has 7 grams of protein?  It also provides you with 7 grams of dietary fiber and 45% of your daily requirement of Vitamin C.)

Here are some interesting facts about potatoes from www.potatogoodness.com.

It’s a surprise for many to discover one medium potato (5.3 oz) with the skin contains:

• 45 percent of the daily value for vitamin C
• More potassium (620 mg) than even bananas, spinach, or broccoli;
• 10 percent of the daily value of B6;
• Trace amounts of thiamine, riboflavin, folate, magnesium, phosphorous, iron, and zinc

…and all this for just 110 calories and no fat, sodium orcholesterol.

 

More surprising facts:

Potatoes are a vegetable. The popular tuber counts toward the total recommended servings of vegetables. One medium-sized potato (5.3 oz.) counts as 1 cup of starchy vegetables (www.myplate.gov).

 

Overall diet quality can be improved when adults and children consume (non-fried) white potatoes. Research released in April 2011 using data from National Health and Nutrition Examination Survey (NHANES) 2001-2008 demonstrates meals that contain potatoes contain more servings of other vegetables, and are significantly higher in potassium, fiber and vitamin C.

 

Potatoes are a complex carbohydrate. The majority of carbohydrates in potatoes are complex carbohydrates, your body’s main energy source.

Lent - a Season for Reconciliation

Today's scripture readings were about reconciliation and we read one of my favorite scripture passages - the story of the Prodigal Son.  Forgiveness is so necessary to maintaining balance and wellness in our lives.  But it can be really hard for us to reconcile our broken relationships with others. 

This post is a copy of the homily that I gave in church today.


I was part of a debate recently where we were discussing the question, “What is the hardest thing that someone might ever have to say?” There were several phrases that came up including, “I was wrong.” Now, no one wants to admit they are wrong about anything and this is one of those phrases that is spoken with great difficulty. Then someone else said, “I love you.” Those 3 simple words that we hear so often from some people can be so very hard for others to say.

But the two phrases that everyone seemed to agree on were the most difficult to say were: “I am sorry,” and “I forgive you.”

“I am sorry.”

 “I forgive you.”

Meat Substitutes

There are quite a few products that are now being sold that can be used in recipes as substitutes for the meat that we are used to eating.  In the frozen food section in the grocery store, there are several different brands that provide vegetable and soy products that have the taste and texture of meat.  These products are flavored with herbs and spices and created in such a way that you really think you are eating meat.

I use the Boca crumbles in my chili and other dishes instead of ground beef.  There are also days when I am in a hurry and don't have time to cook that I will grab a veggie burger from the freezer. 

When buying these substitue products, make sure you read the label.  Many of these products still contain some high fat content and if you are working on getting your cholesterol down and trying to get heart healthy, you will want to make sure anything you buy is low in fat.

Hummus - A Great Snack

Garlic/ Roasted Red Pepper Hummus

Pat’s (No Longer Secret) Fat Free Recipe  

 

 

I have this healthy snack on hand all the time.   People who normally don't like hummus have told me they love this. (You can also use artichoke hearts, Kalamata Olives, and/or pine nuts in place of the red peppers if you prefer.)  Modify it as you like!!!

Ingredients :

15 oz. can of Garbanzo Beans (Drained and rinsed)  (Note: To get a creamy consistency like the hummus in the picture, pinch the skin off each bean.  It takes extra time but it is totally worth it.)

15 oz. can Cannellini Beans (Drained and rinsed) (Secret)

1 tsp. packed diced fresh garlic (about 1 large clove…add to taste.. remember go easy and  experiment)

 1/2 cup (Divided ( ¼ - ¼  ) of roasted red peppers in water DRAINED! ( It’s in the aisle with the pickles)  (optional – This really adds flavor.)

Juice of one lemon (Try ½ first then squeeze other half if desired.)

½ tsp. Chili Garlic Sauce  ( Find it in the Asian condiments section.  This gives it a good kick. )

1 -2 Tablespoons of Tahini Paste (Ground sesame seeds) (Optional, This is higher in fat, not advised if you are trying to reverse heart disease.)

¼ cup of very warm water (secret) for creamy texture.  Just a little at a time.  Stop when you like the thickness.

Salt and pepper to taste

Assembly:

1: Take one large clove of garlic, peal it and dice it finely  ( a little over one Tsp. packed)

2: Place all the ingredients except the warm water and ¼ cup of red pepper slices in a large food processor and put it on #1.  Then kick it up to 3 and let her work.  After about 1 minute drizzle in the warm water for creamy texture.  When finished, dice the ¼ cup of red pepper strips and stir into the hummus for texture.  (Add more to taste)  on top. 

Chill in the refrigerator until all the flavors are happy together … about 90 minutes.

Note: If you like Kalamata olives, in place of the roasted red peppers, take three olives and process… then dice up two more olives and mix by hand into the hummus after you have finished processing.

Serve with whole wheat Pita bread or raw veggies for a powerhouse of a snack!

Meg Wolff - Cancer Survivor

Another great story of someone who made diet modifications to improve her health.

Meg Wolff

(From Meg Wolff's website - access by clicking on her name above.)

Welcome! I hope this website is useful for anyone interested in living healthier. I also want it to be a rich resource and place of support for people dealing with cancer, including those trying to recover, and their families and friends.

I'm a two-time survivor – bone cancer and then breast cancer. Doctors gave me little hope after I'd been through all the traditional medical treatments. So I gave a macrobiotic diet a try. I believe it saved my life. I eat a more modified plant-based diet now and am very healthy nearly 13 years out.

This site has a wealth of information about the connection between diet and a healthy life, about macrobiotics and plant-based eating... and much more.

Articles From U. S. News & World Report

Here are a couple of good articles from U.S. News & World Report.

The basics:

Plant Based Diets:  A Primer

Rachel Pomerance, U. S. News & World Report,  Jan. 9, 2013

 

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

 

There are other health benefits besides helping with heart problems:

 

7 Reasons to go on a Plant Based Diet

 

 

Laura McMullen, U. S. News & World Report,    Jan. 8, 2013

“No Chikn/ No Fredo Penne Pasta”

The seitan gives this pasta the taste and texture of real chicken.  I will be doing a post on this great meat substitute later.

“No Chikn/ No Fredo Penne Pasta”

Ingredients:

13.25 oz. box whole wheat Penne Pasta

½ Med. Onion (rough chop)

1 box sliced mushrooms

½ of a 3oz. bag of sun dried tomatoes, diced

2 cups sliced broccoli crowns

3 cups frozen cut spinach (thawed and drained)

¾ cup thawed frozen peas

1 box of chicken flavored seitan (about 1 pound)

1/3  cup water

1 tsp. garlic salt

Sauce ingredients:

1 box lite firm tofu

2 cups almond milk

2 tsp. garlic powder

2 tsp. onion powder

¼ cup Nutritional Yeast

1 tsp. salt

1 tsp. ground pepper

½ tsp. nutmeg

2 Tbs. corn starch

 

Preparation:

1: Cook pasta according to box instructions

2: Sauté all the vegetables and garlic salt and water until tender. (Except the peas and spinach)

3: Crumble the Tofu and all the sauce ingredients into a blender and blend until it is silky smooth.  It will be a bit watery.  Pour the “no fredo” sauce into a pan and warm almost to a boil whisking continuously until it thickens up to your liking.

4: Drain the cooked pasta.

5: Combine everything and fold in the sauce.  Serve it up.

Firehouse Lasagna

I make this lasagna quite a bit.  It has great flavor and the cashews add texture.  It takes about an hour and a half, 30 minutes of prep and another hour to cook.  It makes great leftovers, too.

Raise the Roof Firehouse Lasagna

From:  Engine 2 Diet By:  Rip Esselstyn

 Ingredients:

1 onion, chopped
1 small head of garlic, all cloves chopped or pressed
8 ounces mushrooms, sliced
1 head broccoli, chopped
2 carrots, chopped
2 red bell peppers, seeded and chopped
1 can corn, rinsed and drained
1 package Silken Lite tofu
½ teaspoon cayenne pepper
1 teaspoon oregano
1 teaspoon basil
1 teaspoon rosemary
2 jars Engine 2 approved pasta sauce
2 boxes whole grain lasagna noodles
16 ounces frozen spinach, thawed and drained
2 sweet potatoes, cooked and mashed
6 roma tomatoes, sliced thin
1 cup raw cashews, ground

Preparation:

 Pre-heat oven to 400 degrees.
Sauté the onion and garlic on high heat for 3 minutes in a wok or nonstick pan.
Add the mushrooms and cook until the onions are limp and the mushrooms give up their liquid.
Remove them to a large bowl with a slotted spoon.
Reserve the mushroom liquid in the pan.
Sauté the broccoli and carrots for 5 minutes and add to the mushroom bowl.
Sauté the peppers and corn until just beginning to soften. Add them to the vegetable bowl.
Drain the silken tofu by wrapping in paper towels. Break it up directly in the towel and mix into the vegetable bowl.
Add spices to the vegetable bowl and combine.

To assemble the vegetable lasagna :

Cover the bottom of a 9-by-13-inch casserole with a layer of sauce.
Add a layer of noodles.
Cover the noodles with sauce. This way the noodles cook in the oven, saving time and energy.
Spread the vegetable mixture over the sauced noodles.
Cover with a layer of noodles and another dressing of sauce.
Add the spinach to the second layer of sauced noodles.
Cover the spinach with the mashed sweet potatoes.
Add another layer of sauce, the final layer of noodles, and a last topping of sauce. Cover the lasagna with thinly sliced roma tomatoes.
Cover with foil and bake in the oven for 45 minutes.
Remove the foil, sprinkle with the cashews, and return to the oven for 15 minutes. Let lasagna sit for 15 minutes before serving.

All About Cookbooks

My Favorite Five (for now!)

I am a cookbook nut.  Whenever I go to the bookstore or log on to Amazon I head straight to the vegan/vegetarian/plant based cookbook section.  The selection is growing by the day as more and more are beginning to understand the great benefits of eating healthy.

So, the question is, which cookbooks are the best to use?  It can be so confusing.  Just as is the case for all cookbooks, some are written for those on the go, some for those who like certain kinds of foods and some for those who prefer gourmet cooking.  Well, here are my favorite five in order of preference. 
(Note: These could change the next time I go to the bookstore.)

The good news is, I have years of recipes to try without repeating.  Who says eating plant based can’t be fun?

#1 Pick:    Forks Over Knives, The Cookbook           By:  Del Sroufe

I love this book.  It has over 300 recipes and they are all plant based.  The pictures and illustrations are fantastic.  The best part is every recipe that I have used has been great and a “repeat.” 

 

More on "Forks Over Knives: The Cookbook"