Satisfying Flavor-Festival Soups!

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Soup Season

Comfort foods that are naturally filled with flavor and nutrition are exactly what we need as cold of fall and winter looms.  Pleasant to the eyes and nose before the first spoon full lands on our tongue, and so economical and easy to prepare. I am going to share with you the keys to making a great soup.

I’m not going to recreate the wheel since there are hundreds of good soup recipes online. And I am going to be honest, I use those recipes for inspiration but do not follow any one recipe.

I purchase my arsenal of herbs and seasonings and keep them on hand. I always have frozen vegetables and odds and ends of fresh vegetables and canned beans here. That way I am always ready to cook up any soup that fits the mood and occasion. I cook up everything from pea soup to vegetable soup, bean soup, tomato soup,  cream (vegan) of cauliflower with broccoli soup, to chili.

Have you priced healthier soups at the store these days? You will easily spen $3.00 to $5.00 for a can or store made small tub of soup.  I do keep a few cans on hand but the last time I went to make use of a sale I saw advertised for Progresso soups, none of the healthier vegan ones were on sale.

I noticed there was a tremendous sale on good quality low sodium organic vegetable broth and stocked up.  There was an equally good sale on frozen organic vegetables as well. Of course I loaded up. I purchased thyme, rosemary, fennel to properly season an array of soups.

At home I already had an ample supply of dried and frozen peas. Lots of cans of organic low sodium beans and lentils. Dried lentils are always a staple as well. There was a sweet potato waiting to be used in something. I had garlic and onion at home as well. Soup is great for using up these sorts of left overs.

So a couple days later, in my multi cooker (not a presser cooker), I sautéed some cubed sweet potato until they were semi cooked. I added 64 oz of the vegetable broth, 2 bags of mixed vegetables, a can of rinsed black beans and a can of rinsed chickpeas. Also added a cup of finely/pureed tomato with garlic, onion, chili powder, fennel and thyme, crushed red pepper.

Dont ask me how much of the seasonings I used, I never measure. I taste and adjust how much is in. Since you can easily add but can’t easily remove, I would suggest layering in small amounts of seasonings and add more as you taste.

You can use the stove top, slow cooker or multi cooker. Because I can’t stand for long due to my disability, I do the fast way and just chuck all the ingredients in my multi cooker. I bring it to a boil and then I reduce it immediately to slow cook. If your slow cooker doesn’t have a way to do that in the same cooking container, just start it off on your stove top and then pour it into the slow cooker once it has reached boiling.

A really well made soup is a soup made while the cook tastes it throughout its cooking and adjust seasonings. Forget recipes and season it with what you prefer and to taste.

Once the soup has been placed in bowls that is the time to add to each bowl your choice of greens. The temperature of the soup will allow you a hot enough cooking temperature even after it is in the bowl, to cook the spinach enough to release the vitamins you can only digest from spinach when slightly cooked.

I prefer adding the greens fresh just before serving it to who eats it, instead of to the whole batch in the pot. That way I can make the dish as fresh as possible each time the left overs are served.

Other thoughts

  • Add leftover barley, farro, quinoa or brown rice to the soup to get your serving of grains as part of the dish.
  •  Use bread such as a good german make of thinly sliced dense German rye bread, as croutons or for a side sandwich.
  • Add a piece of fruit with the meal

Very little effort and you can fill your tummy with food that will nourish your body and soul.

Soup Season

 

Other Ideas For Whole Food Plant Based Meals

WFPB back in the saddle

Whole Food Plant Based Please (That Doesn’t Include The Impossible Burger)

WFPB back in the saddle
Examples of Healthy Whole Food Plant Based Foods that help me be at my best. Low Glycemic Index grains, vegetables, and fruits, minimally processed. Just keep the typical fast food version of vegan food away please!

I had amazing success going Whole Food Plant Based, Low Glycemic Index and Low Fat. in 2018. Then during 2019 life garbage hit the same time all these trendy vegan fast food options hit and I only half heartedly followed the WFPB plan. I packed on 20 lbs because of that mistake.

In June I had a hysterectomy and I even brought my food with me to the hospital so that I could eat clean.  I started off with no weight gain at all.

Once home, there was no peaceful recovery awaiting me. Life just isn’t like that sometimes. All the cooking fell into the hands of my husband. When he would ask me what we should eat, I would look at his stressed out, exhausted face  and here the suggestion of him just going through a fast food drive through for the Impossible Burgers and I would just nod my head.

“Tomorrow will go better and then we will eat better,” I would think to myself.

But life demands didn’t run smoother for a long stretch.I went from over a year of solely eating beans, greens, vegetables and fruit,  to the last few months dining on Beyond Meat Burgers, Impossible Burgers and vegan Big Mac’s at a wonderful local vegan restaurant.

Not only did my symptoms of my chronic illness worsen, I regained 20 lbs in a few months time. I avoided my scale and all mirrors.  I really think something happened in my head after surgery that I doubted I was worth the effort.

It all changed when I woke up recently in the middle of the night and snapped out of it. I got online and placed an order to be delivered to our home from a couple of local groceries.

I pictured in my fridge my large Tupperware container stuffed with fresh spinach, romaine lettuce, fresh vegetables. I pictured fresh low glycemic grains, a couple types of fresh fruit. I pictured my pantry filled again with all varieties of bean and lentils.  Then I made it happen.

From the delivery services for Aldi, Target and Whole Foods came the bags of leafy green and beany redemption. My husband was all for it. I told him no more of the stuff we had been eating. No more Impossible Burgers. He could bring into the home whatever he wanted, but no more fast food versions of vegan foods for me.

Day one: did fine but had a bowl of cereal that evening, shredded wheat. That was one more serving of grain than I needed. Still woke up the next day with a four pound loss *I have lipedema, lymphedema, and Dercum’s Disease and they all cause as one of their symptoms, rapid gain so if treated right you can lose some of it fast too.

Day two: lost another pound!

Day three: lost two more pounds

Day five: lost another two pounds!

In vegan circles the Impossible Burger, and other similar sorts are being declared the salvation of those who wish to eat less meat and to protect animals. There is merit to that. All I want to add is that for some of us, it is harmful as are many ultra processed, mass produced vegan foods. Once a month and special occasions, eating those tasty treats isn’t going to hurt anyone, but the average American tends to eat fast food more than that. Talk to your medical professionals and get their take on it. I just know what such food did to me.

My non medical advice? When you talk to your doctor, ask about Whole Food Plant Based.  Maybe find a good bean burger recipe (I list a few of my own in this blog if you search the archives) and make them. If you are lucky to have a Whole Foods Market close by, Engine 2’s Black Bean burgers are also really very good.

 

 

When Food Takes On The Wrong Role

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silhouette photography of people on theater
Photo by Wendy Wei on Pexels.com

Arnold Schwarzenegger playing the role of Cinderella in “Rogers and Hammerstein’s Cinderella”.  Meryl Streep cast in “Grease” as Danny Zuko.

Can you imagine going to a play and being handed a playbill and seeing that level of miscasting?  I would find it fun at first, but personally I would want to see more logical choices or the roles.

I would be asking myself, “With the means to hire a well known actor to play the lead, with so many other options available, why make such a poor choice?”

The producers and directors have a list of parts to cast and a list of available options for actors to play those parts. Auditions are many times held, trying to find the right one for each role.

We make “casting choices” in the form of life choices every day. Imagine each day we get out of bed, we walk out onto Life’s Stage in a production of “A Day Of Living”  Each of us are our own producer and director of a significant part of our own story.  

 What options are  you going to select in your life today?

I speak from experience like so many others. Foods can be so addictive especially  chocolate, cheese, meat, plus other processed sugars and animal proteins.  Many of us are taught from a young age to have these and similar addictions to help us deal with our needs. Those serotonin levels rise with all of it. Life can be complicated and eating processed sugar and fats are so very easy and handy. All that immediate gratification is enticing and potentially life shortening.

I use the analogy of a stage production and the playbill that is the official accounting of each day’s “performance”. The playbill shows who plays what role.  For me it’s helpful to be able to visualize and pinpoint the questionable “casting”, if you will, of how by habit in the past I coped with life. It keeps me on top of things. Many times food is the go to for needs that really are better handled by other options. Sometimes we learn it young.

 

I still remember to this day being 4 years old and it was a miserable time in my family with deaths, stress, my grandparents being in the hospital for months due to severe injuries from a car accident. My mother, sister and I lived with them.  My poor Registered Nurse mother had to work some horribly long hours and oversee the care of my grandparents. They had different people taking care of my sister and I. Those caring for my sister and I would give us ice cream at night as something in which to look forward.

An evening snack was called “a party” and it was always something wonderfully sugar and fat filled.

The pattern had begun.

To make things more annoying I have 3 fat disorders that, since childhood , made me large and misshaped. What I eat and how I exercise had made no positive impact on those. No doctor realized I had those. Dercum’s Disease, lipedema and lymphedema went overlooked and mistaken for obesity for decades.

I was so worn down as I struggled with the lack of impact of dieting and seeing that it made no difference if I ate or starved myself. Those fat disorders are fairly painful.  I was in misery for decades. I remained large and misshaped, it made it easier to make some pretty unhealthy choices. Why not have a piece of Dove Chocolate when anxious? Why not eat a Big Mac when hungry?  

Playbill Chocolate red flag

After decades of feeling helpless, and low carb diets doing nothing for me,  life handed me the path I had sought my whole life. Over a year ago I got violently sick on animal products with horrible blood sugar and cardiac related lab results. I discovered WFPB No Oil, Low Fat, Low Glycemic Index, Low Sodium. I started to see better labs, weight started dropping.  There has also been a bit of a budge on some of the symptoms associated with my fat disorders. 

Sure I will always have three painful, annoying fat disorders. That’s how the ball bounces. I have fibromyalgia and like all other humans, I have a variety of stresses. I can’t do a whole lot to change some things, but I can empower myself and do what is possible. Some of those symptoms for those health issues have improved. Some remain the same. I enjoy taking far fewer medications than before.  I enjoy having heathy coronary and blood sugar numbers. I find joy in what is possible as I continue to learn to coexist with the rest.  The power is in making good choices and lovingly holding myself accountable.

As I sit here finishing this, my husband came home from the grocery store. To this day my mind wants to ask him if he brought home chocolate. I have to remind myself of that playbill. Chocolate is no longer a regular on my playbill. It’s been replaced by strawberries or an apple or watching a good movie. 

Playbill Healthy Blue
I don’t do all these, but it gives you an idea. When I struggle, I literally picture someone announcing a change in who is playing what role.
Before After 3
It’s worth it.

 

 

 

 

A Year Without Animal Products And The “Unlikely” Woman Is “Glad”

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Last year I started this blog. I felt at that time that the most honest title I could give it would be “The Unlikely No Meat Please Gal”. Meat and animal products had been the center of all my meals for 55 years.

I grew up in the Ohio farmlands and there were a few decades where very few vegetables were consumed but many, many meals of meat, eggs and dairy. So the chances of ever saying, “no meat please” were practically non existent. So that was the title of this blog,”The Unlikely No Meat Please Gal”

After more than a year of not eating meat, dairy or eggs, I felt that it was time to change the name of this blogging effort. I thought about why my commitment to not eating meat and other animal products was strong, and the new title was easy. I thought about the reversal of my heart and diabetic issues. I thought about how the dress I wore when I married my husband 10 years ago is now way too big for me and yet a year back I couldn’t have squeezed into it. And just the hope it all has brought to me.

I am indeed “The Glad To Not Eat Meat Gal”: A fat girl  from St. Louis, Missouri who is now at a much healthier weight and better lab results. All of that inspite of 3 fat disorders (lipedema, lymphedema, Dercum’s Disease) that makes it very difficult to lose weight. Am I cured of any of them? I stand firm in saying that it has reversed some of the symptoms. I would not say that I am cured, but I’ve changed the quality of my life and I no longer feel helpless. So in addition to everything else, less depression that comes with being diagnosed with a rare disorder that had taken over my life.

From 13 pills a day to one prescription and a selenium supplement, down in clothes sizes and up in hope,, I am forever The Glad To Not Eat Meat Gal. I am forever no animal products or oils, period.

 

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Thank you to my friends, family, doctors, Forks Over Knives community, the STL Veg Girl, Dr, Joel Kahn’s publicly shared information on this topic, nutritionfacts.org , Clayton Medical Associates and my fellow members of the Lipedema, Lymphedema and Dercum’s Disease communities who have supported me on my efforts.

Celebrating 10 Months Of Low Fat, Whole Food Plant Based Healing

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Inspite of having three fat disorders ( lipedemalymphedema and  Dercum’s disease ) that are progressive in how large they can make a person appear, and have zero to do with calorie intake or exercise…I have managed in the past 10 months to do this.

What is important to point out is that having had these disorders all my life, my hips and legs were always larger than the rest of me. One leg has always been larger than the other. My arms became heavy and large over the years. My stomach, arms, neck, back, hips and legs filled with Dercum’s Disease “tumors”. Lipedema and lymphedema causes swellings that would increase at the drop of a dime. I could put on 12 pounds from these lymphatic fluids in a day or two. I could start off the day at one level and end the day looking 20 pounds heavier just by moving around.

So look at these photos and see that now my hips are in proportion to the rest of my body, my arms have slimmed down, my face has deflated, my torso is smaller. My legs are within reasonable limits. One leg is stil slightly larger than the other, but not overly noticeable.  I went from a size 32 to a size 14.

Throw in the use of a box of Miss Clairol for my hair and bam! I look so different! Another thing that this style of whole food plant based, low fat, low glycemic eating has done for me is whip my diabetes, my blood pressure, my cholesterol in shape. That happened in the first month of switching for KETO to this style of eating. So I likely have added years to my life.

Cindy 10 month photo comparrison

Here are the foods that made it all happen.

Here is what I have followed that has worked.

3  one half cup servings of dark beans.

2-3 servings of fruit including one serving of berries. Fruit is fresh or frozen

3 servings of whole grain

a serving of cruciferous vegetables

2 servings of “other” low glycemic index vegetables

2 servings of dark greens

flax seeds or chia seeds

Limited avocado (1 total a week)

limited nuts ( 0 to 2 Tbl a day)

No animal products (no dairy, no meat, no fish, no chicken, no eggs, no dairy), no junk vegan food, no highly processed foods. No oils of any kind. no added sugar or artificial sweetners

I love the work of Dr. Caldwell Esselstyn Jr,  Dr. Neal Barnard from Physicians Committee For Responsible Medicine, and Dr. Michael Greger who runs Nutritionfacts.org and The Daily Dozen Phone app.

Best documentaries include: Forks Over Knives, Diet Fiction, Eating You Alive, and What The Health.

Best Facebook groups for those like myself who have lipedema, lymphedema or Dercum’s disease interested in doing this sort of eating? Those associated with what is listed above as well as Improving Fat Disorders Using Low Fat Low Glycemic WFPB Eating

In the group for Improving Fat Disorders Using Low Fat Low Glycemic WFPB Eating, no one associated with the group makes a dime off of any participant of the group and you are asked to work with your own doctor and make sure your own medical team is on board, get blood levels done on a regular basis, and other measures to assure you are taking responsibility for your own health decisions.

It’s not about being skinny, it’s about being healthy. If looking smaller ends up being part of it all, then great.

Here is a link to an article I wrote last year on how to approach changing your life with food.

This link is to an article to help you approach this way of eating

The Breakfast Trend You Need In Your Life, Whole Food Plant Style

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The Perfect Healthy Storm highlighted with fresh vegetables, fruit, healthy grains and accented with a tasty oil free dressing made of garbanzo beans-fresh orange-rice vinegar. Add a teaspoon of flax seed and drink a glass of high calcium, vitamin D plant based milk for good measure. Vitamin’s A, B, C, D, Minerals, protein, iron, calcium, protein, folic acid, fiber and more. Low Glycemic Index, Low Fat, Minimally processed. Whole Food Plant Based and oil free.

We keep a large  container of deep colored greens, cruciferous, root veggies plus other veggies and mushrooms in the fridge. I make a fresh salad to keep at my disposal every 2-3 days.  It’s just so easy to dish it out and eat it when busy.

So the trend of Breakfast Salads is right up my ally. The concept is to take the nutrition of the fiber and all those fresh vitamins and minerals and breakfast-fy them. Here is a way to add in some protein that may make whole food plant based protein sources more palatable in the morning. As the saying goes, the secret is in the sauce.

The Amazing Garbanzo Bean-Fresh Orange Salad Dressing

1 average size fresh orange, peeled and sections pulled apart.

1 cup of garbanzo beans (drained and rinsed if using canned)

1/4 cup plant based milk (unsweetened and minimal ingredients)

1 tsp of rice or apple cider vinegar

optional:

a dash or to taste of any of the following

garlic powder

dried crushed red pepper

lime juice

stevia

Directions:

Simply process in a high power blender until smooth. Store in airtight container. Can stay in fridge for a few days without issue. Shake before using.

Additional Notes:

For the dressing you can get creative and use other fruits as well or instead.

For the Breakfast Salad itself, for the cereal layer,  I use the recommendations of Dr. Esselstyn and stick with Ezekiel or Grape Nuts.  Whatever you use, read the package. Keep it minimally processed and as few ingredients as possible. No added sugar or oil.

For the salad shown, I used spinach, fresh cauliflower, snow peas, celery, carrots, mushrooms and fresh sliced strawberries.  Blue berries or sliced apples are great too with it. If you use apple, consider adding some cinnamon to the top.

It’s amazing how it doesn’t weigh a person down, and that fiber keeps you full all morning and with nice steady energy that can help keep you focus.

 

 

 

 

 

It’s Simple: Get Yourself Some Plants & Eat Them

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Grilled Mushroom Steak marinated oil free, on top of brown rice and peas with curry seasoning. baby spinach and baby kale on the side with lemon juice.

Whole Food Plant Based (WFPB) eating isn’t nearly as difficult as some fear it to be. It’s simple, you get plants and you eat them. You try not to process them more than you have to  you eat as much of the whole plant as possible and no oil or sugar and keep it low glycemic index and low sodium.  In other words, just eat plants or a combination there of.

It’s all mental. I now routinely pop into my mouth greens with nothing on them at all.   A little lemon or lime or squeeze half of an orange onto greens, sure.  That’s a far cry from my youth.

I’m part of the original Golden Arches generation back in the tiny town in Ohio where I grew up. We were the first batch of youth in that town to have a McDonalds at their disposal. Getting food from McDonalds was a treat in those days.  It was reserved for an occasional Friday night or after church on Sunday, or to celebrate something special. I remember fantasizing before I discovered boys,  about being living at the McDonalds and being allowed to eat all the cheeseburgers I wanted.

Even mentally back then, food was a reward and part of the celebration and all of it was about meat and dairy and eggs. (it’s so stupid, but I remember the first time I had an egg McMuffin).

So you mentally have to give up that notion of the very food that has made you sick being worth it to you to eat. It’s all an addiction and you need to get refocused on living instead of contributing to an early death.  You are hearing it from the horses mouth here. LDL dropped 57% in the first month while cutting my blood sugars in half, and no more blood pressure issues. Boy oh boy did I lose weight! After a few weeks people thought I had weight reduction /bariatric surgery.

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Left April 2018. Right June 2018
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Me November 2018

All I am saying is Give Plants A Chance!

My suggestions and resources I used

I did it cold turkey. Others have to ease into it in their own way. In the end you just have to say, screw it and know that the anxiety you feel about eating plants is based on bad information. Face your fears and stop putting  the animal products for a week and give it a try. Just eat the plants!

You acquire the plants and you eat them. What can be easier?

Black beans and salsa, whole grain tortillas, sweet potatoes, peas, lentils, greens of all varieties, squash, and on and on and on. Fresh, frozen, even sometimes canned if low sodium, it’s fine. You can combine those things as you wish, but try to keep the whole edible plant in what you eat.  Let your body digest the whole plant. It helps to stabilize the blood sugars which impacts the condition of our endothelium cells on the walls of our blood vessels throughout our body.

 

 

Avoid using oil, salt, sugar, artificial sweeteners, and overly processed foods like white rice and white flour. Keep it to actual plants and low sodium herbs and seasonings.

To this day, I stagnate in my progress if I give in on the oil and sugar or I eat processed foods including processed vegan foods. It’s just not worth undoing the good that I’ve done over the last nine months.

And to my friends with chronic health conditions and those who care about them:

Try to remember that this is a wonderful tool and it’s possible to see some reversal of symptoms but not a guarantee of a cure. Even if you lose weight, losing weight isn’t the end all with some chronic conditions. It looks more attractive and it feels good to look good. BUT that doesn’t mean that the person is magically cured of all chronic issues. But I know in my case it sure has likely helped to add to the length and quality of my life.

Work with your medical team, remember animal products is a head game and not really necessary to survive and oh yea one more thing…

Just Eat Those Plants!

 

 

 

 

A Meat, Eggs and Dairy Lover’s Guide To No More Animal Products

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How lucky for me that I puked my guts out. When I ended up in the hospital, deathly ill after over two days consuming a fish sandwich and I turkey sandwich Easter weekend 2018, I never thought of myself as lucky. Really though it gave me a good opportunity to walk away from meat, dairy and eggs and never look back.

Top row of picture were taken that weekend when I got so sick from meat. Bottom row taken several months later, still animal product free.

 

 

Had it not been for the taste and smell of those products repulsing me, I would have had a harder time giving it all up.  I’ve watched my husband long for an Arby’s Roast Beef and pepperoni pizza dripping with thick slabs of  cheese. He had a harder time, but he managed.  I could see it was a thought process for him.

So much about our lives have been wrapped up around animal products.

What holiday or family event doesn’t have animal products as the centerpiece of the associated feast? I can’t think of any.  Traditions, holidays, early childhood memories, all of that is very powerful.

 

 

So it’s a week before Christmas and you are trying to gain control of your health. With the guidance of your own doctor of course,  you have chosen to eat whole food plant based which means all  animal products, sugar and overly processed foods are banned.

Some people can go cold turkey in avoiding turkey and gravy over the holidays. They can even drive past a fast food drive thru and never get a burger, fish or chicken or even a taco with cheese. If they eat animal products it’s only because they didn’t know it was in the food they were served to eat (and yes that is going to happen  especially at family gatherings).

Then there are people who genuinely feel giving up animal products is like pushing away the love of their lives or an dear friend. It’s anxiety provoking.  The fear of living without animal products means for them that they break up with animal products in steps.  I call this the process of Burger and Human Uncoupling.

Would Shakespeare have written verses about the despair and feeling pulled between lusting for cheese burgers and possibly deflating backed up lymphatics and staying alive an extra 10-30 years? 

 

Ode To Animal Products: My Mind’s Tears I Weep For Thee

(spoken tenderly with great drama)

Verse I

“Oh Cheese Burger, Pepperoni, Chicken and Eggs…

In my mouth you delight, but  inflate my legs.”

Verse II

” So Cheese is dairy, so is yogurt and Butter.

I loved you before, but now must love another.”

Verse III

“Endothelium,  walls of arteries and veins you line.

So no animal products I eat or carbs refined. “

 

It’s only slightly an overstatement to say that for many  to give up that relationship with animal products is very imposing..

So let’s be reasonable. So much of this is mental. You have to have courage to turn away from all meat, dairy and eggs as well as processed foods. While it is for health sake better to just cut off all animal products, it may not be in the long run productive. You may be one of the people who may give up for good the first time you cave.  So if you must,  take steps to prepare yourself to gain that needed confidence that you can live without animal products.  Start introducing what others call “transition foods”. These are foods that can give you a sense of having some of the textures and tastes you are in the habit of eating, without them actually being animal products.

Vegan food has come a long way. Please note that I use the term Vegan food instead of Whole Food Plant Based. Processed vegan foods many times are not that healthy. I would never suggest eating processed vegan foods on a regular basis over time but there is no crime in using them initially on occasion. Will they make you blow up like a balloon if you have soy and or sodium sensitivities? Maybe.  before going 100% without meat dairy and eggs or not, you’ll have to decide if it’s worth it not to eat soy filled and high sodium foods. Read the labels and weigh it all out.

Another way to approach it all is if  you cease eating one product at a time and adjusting to that before removing the next product that is ok too. And like I’ve pointed out throughout this piece, eating processed vegan food at times in the start, is fine too as long as you keep your eyes open to it temporarily making symptoms for things like lipedema, lymphedema and other disorders worse.

And even once you make the clean break from animal products, don’t be stunned if you still feel the need for a burger sometimes or cheese. It’s ok to ocassionally indulge in a Beyond Meat Burger (sold in many stores and some restaurants) or Impossible Burger (served at White Castle, and some restaurants  and coming to stores in 2019). There are also several other brands of non animal product burgers you can indulge in.

Just make sure that the majority of the time, you are eating actual fresh vegetables, fresh fruit, fresh greens,  unprocessed grains,  fresh or dried beans, peas, lentils, and a few unsalted nuts here and there. Some flax or chia seed for good measure, and take a good B-12 suppliment.  Have some blood work done to see if you are lacking in anything else.

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Black Bean Chick Pea Salsa Burger w/ lemon spinach and Orange Sections

I am just going to drive this point home one last time… better to eat whole foods that are plant based, without added oils, sugar or processed ingredients. Try for example, bean burgers or use lentils in place of ground beef in sloppy joes. They are better for you than the mass produced, pre-prepared vegan burgers and so on. Let me tell you, it can be pretty tasty.

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Need a chance to wrap your brain around the notion of no animal products? Here are some suggestions.

Miyokos Cashew Based Cheeses

Beyond Meat Burgers, Sausage, Chicken and Crumbles

Impossible Burgers

Just Eggs

 

 

 

 

 

 

A Black Bean Burger So Luscious, It’s Sexy

My Ultimate Bean Burger Recipe

 

I’ve been making different bean burgers for several years. This is by far the best tasting and satisfying of my bean black bean burger recipes ever. You want to impress your beloved? This will do it. Now you can make these without the cashew cheese, but sometimes you have to jazz things up to keep your family interested. Miyoko’s makes their cheese with pure ingredients, just like we would make it here. ( I say we because my husband assists or full out cooks most of our food).

It’s so easy, it’s so delicious and relatively inexpensive,  If you don’t already have access to Miyoko’s delicious cashew cheese products, put in a request for your store to start carrying their line.

My Ultimate Black Bean Burger Recipe

1 bag of dried black beans (1 lb) cooked per directions and partially mashed

1/2 wheel of Miyoko’s Kitchen garlic and herb vegan cheese (they make it exactly as we do at home)

2 “eggs” worth Bob Red Mill’s  Vegan Egg Substitute (follow directions on bag) (or flaxseed)

1 cup almond meal or oat flour

Tablespoon or more of lime juice

To taste as desired:

-crushed dried red pepper

-turmeric , cumin, whatever you like

-onion powder or finely chopped

-salt

Directions. Think of this as making a meatloaf but messier. All the ingredients or soft so wash up those hands and prepare to get messy!  Once you have squished together all the ingredients,  let it set for 5 minutes so that it gives the egg replacer a time to thicken it all up. If you need to add more dry ingredients to make it meatloaf consistency, then please do.

Line your cookie sheet with parchment paper and without adding oil or “grease”,  form and place on the cookie sheet the bean burgers.

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They look like mud pies at this stage don’t they? Ready for the oven!

Bake in preheated oven (375 degrees) for 30 minutes, my oven has a turbo setting that allows it to cook both sides at the same time, if you don’t have that, consider making your burgers an appropriate size to be easily by carefully flipped half way through.

Burgers will be soft but crisp on the outside and soft in the middle. Allow 10 minutes before serving  or 40 minutes or so to fully cool before placing in the freezer. Consider putting wax paper between burgers for easy removal.

 

Moist on the inside but holds together. Easy to reheat in microwave or oven for up to  month.

Oh and this IS whole food plant based cooking. Don’t let anyone tell you differently. If the products you use are like you would make it at home, then there you are.

 

Here we have one of the black bean burgers taken from the freezer and reheated, placed on a bed of beet noodles and baby kale. topped with carrot shavings and  mushrooms.

 

 

 

 

Reality Of Trauma And Regaining One’s Power

Many people who have the physical diagnoses of fat disorders such as Lipedema, Dercum’s Disease are said to have trauma in their history. Many with eating disorders have a similar background.

I’ve come to know many, many people who are in this circle of physical health and emotional concerns with that history.

Trauma if left as it is, can make one’s life less than it could be. It can ruin a life. It can shorten a life. It can impact future generations.

Don’t throw away the power you have by allowing yourself to linger in a life that isn’t all that it could be.

I learned this mostly by taking myself by the hand and pulling and pushing myself forward. Sometimes through therapy sometimes in having my life move forward. all on my own.

Life has a way of taking that blank slate of a precious baby each of us once were and puts emotional dings, scrapes, dark marks and dents into our sense of self and world view.

Many of the world’s ills are passed down from one  generation after the other. Humans are the most capable creatures we know of on the planet, yet we seldom seize our own power we have to heal ourselves. If we can’t heal up some of the junk we emotionally carry around, the world is having to live without all the positive we have to offer it.

If we aren’t careful, we can end up knowingly or unknowingly wallowing in the muck of other’s dysfunction and take on  a confused toxic world view.

Is this really a social issue?

1 in 3 children are abused physically, sexually or emotionally by age 14. Then consider how many young adults are abused by significant others physically, sexually or emotionally in their 20’s 30’s and into the twilight years. It’s not uncommon for people to have layers of abusive experiences that puts them in a mental haze and inner physical turmoil that changes even their brain chemistry.

The important point I wish to make is don’t shy away from doing the work needed to rebuild yourself. Your value and my value is not based on the attitudes of those who in the past have harmed us.

I have had to rebuild myself and when I was up and running again, even though still in the process of repair, some people would say they didn’t know me anymore. I was nothing like the girl who would roll over and play dead on command.

Oh well.

Reality can be painful but it forces you to live where you have the most power in your life. Reality is where growth takes place. Where there is growth then life changing positive decisions can happen.

So if you haven’t done so already, find power and purpose in rebuilding in yourself what needs to be rebuilt.

There is no reason to apologize for believing every life has a place and deserves respect and dignity. You will be forced to include yourself in these ranks the more you understand.

Once you really learn and understand this and know that you are worthy,, you won’t settle for the dysfunction you’ve taken part in or subjected on yourself.

Be prepared because as an individual heals, those who are wallowing in the dysfunction will try to pull you back. Your health is too unsettling  to their world and for them it’s uncomfortable. Pick and choose your battles. Sometimes you can maintain relationships and there are times when you have to walk away. Each situation is different. Forgiveness is fine, self preservation when based on what you know to be true, is a must.

If you have the feeling that in their eyes you are expendable, if they leave you feeling small and not worthy, and there is a long history of such behaviors and attitudes, it’s ok to walk away.  They may raise a fuss through dysfunctional means, but that should only strengthen your resolve to not waste your time with them.

 

Find a wuiet Sunny spot in yourself where you feel safe.
Appreciate each stage of life
Hold close to good memories
Peace is the center of healing.