"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.”