Whole Food Plant Based, No Oil, Low Glycemic Index and Low Fat And Sodium. No Added Sugar Or Overly Processed Foods.
Apples, black beans, spinach, tangerines, brussel sprouts, oats, beluga black lentils, zucchini, strawberries, garbanzo beans, carrots, garlic, lemons, radishes, kale, peas, barley, dried crushed red pepper, black berries, mushrooms, green and red lentils, broccoli, turmeric, peaches, limes, artichokes, blueberries, spaghetti squash, cauliflower, sweet potatoes, mustard greens, onions, melon, ginger, mung beans
I grew up in a household where beef was king, Wonderbread was a staple, and processed foods were on the table every night. Both parents worked full time and people didn’t know any better. Both pairs of grandparents did have gardens though and I was in 4-H where I became a state champion bread baker. I loved cooking from early on.
My rare disorder and health issues leading to profound levels of disability (discussed further in the Epilogue), gave me years (and 7,000 miles of travel to see experts) of frustration with zero answers. The only answers for me have been found with this way of eating. So in the kitchen and eating simple wholesome foods has helped enough to give me hope.
It is because of the assistance in the kitchen for those activities I can no longer do, from my loving devoted husband, Tim, that we eat so well. My son, Eric, he is the one that has taught me by example to ask “what if”. So I still do what I am able to with my family to support me. I love you Tim. I love you Eric. very much. I dedicate this ebook to you both.
This book is just a project of love and no one should mistake it for medical advice. Work with your doctor before changing your way of eating. Do what works for you. Check out the Epilogue for the list of resources that have influenced me.
Air Fried or Baked Cauliflower with Dipping Sauce
- 1 average size head of cauliflower or 12 oz bag of fresh cauliflower florets
- 1/2 cup salsa or hot sauce of your choice
- 2/3 cup whole rye/pumpernickel bread or crackers/crips crumbs (oil free, sugar free, no white flour)
- optional to taste: garlic powder, onion powder, low sodium curry powder, turmeric, dried crushed red pepper
- If using traditional or toaster oven, preheat at 425 degrees.
- Divide the clean cauliflower into reasonably small pieces. (make sure pieces are not wet)
- With your clean hands, toss together the cauliflower and salsa until thoroughly but lightly coated.
- Step 4: Sprinkle crumbs over the coated cauliflower, and toss with your hands until thoroughly but lightly coated.
Place cauliflower pieces on parchment paper lined cookie sheet, bake for 15-20, turn each piece over and rotate pan after 10 minutes. Each oven varies, keep an eye on it the first time so you don’t burn.
IF USING AIR FRYER:
10-15 minutes, no flipping needed. One single layer, the pieces can be close together. Watch closely the first time.
Play with this. You can create whatever suits you.
- 1 can garbanzo beans, drained and rinsed
- 1/4 cup unsweetened plant based milk
- 2/3 cup salsa or 4Tbl or more or less hot sauce (depending on your preference)
- 1/4 cup Nutritional Yeast (I like B-12 Fortified and Trader Joes is very tasty)
- Garlic Powder to taste plus others you may like to add (suggestions would be same as the cauliflower coating)
- optional: add 1/8th cup ground cashews with a splash of lemon
- Also a splash of apple cider can make it tangy.
We use a high power blender (Vitamix) to blend all ingredients until smooth. Feel free to add enough liquids to make it blend smoother.
Black Beans w/WFPB Spinach-Artichoke Dip Burgers
Makes 7-9 large burgers or 14-18 smaller burgers
- 2 cans black beans, drained and rinsed..
- 1 can of any kind of lentils OR my favorite, 1 packet of Target’s Simply Balanced black beluga lentils (if you can’t find these and don’t want to cook lentils, just skip them and maybe use less of the dip sauce)
- 1 cup of Vegan Oil-Free Spinach-Artichoke Dip (the recipe for this follows this recipe) combined with 1/3 cup salsa of your choice
- 2/3 cup or more compliant crumbs, 100% oil free white flour free, 100% whole grain options such as whole rye crackers, whole wheat bread
- 1/2 tbl. garlic powder
Preheat Oven 400 F. Combine the ingredients in the order listed. Will be meatloaf consistenc. Make them in shape of burgers, place on parchment paper lined cookie sheet and stick them covered, in your refrigerator for 1-2 hours. Remove and allow them to cool enough to be easier to flip over. Then bake for another 10 minutes. Remove from oven and let set for 15 minutes. Serve or cool off completely and freeze.
Vegan Oil Free Baked Spinach Artichoke Dip
- 3/4 cup raw unsalted cashews
- 2 cloves of garlic sliced
- 1/2 small diced onion or onion powder to taste
- 3/4 cup unsweetened plant milk
- 1/8th cup (or more) nutritional yeast
- 1 Tbl lemon juice
- 1/2 tsp salt
- 2 cup loosely packed fresh spinach
- One 14 oz can oil free artichokes
Preheat Oven 425 Combine all the ingredients except vegetables in a high power blender and pulverize until very smooth. Add the vegetables and blend until smooth (If you are making this as a dip only, you may want to leave it chunky).
Pour into a small baking dish, sprinkle if you desire a little additional seasoning or nutritional yeast on the top. Bake for 20 minutes or until browning and thick.
The Amazing Garbanzo Bean-Fresh Orange Salad Dressing
- 1 average size fresh orange.
- 1 cup of garbanzo beans
- 1/4 cup unsweetened plant-based milk
- 1 tsp of rice or apple cider vinegar
- Consider crushed red pepper, garlic powder, onion powder
Use a high-power blender until smooth. Store in airtight container. Can stay in fridge for a few days without issue. Shake before using.
For the Breakfast Salad itself, for the cereal layer, Which ever you use, read the package. Keep it minimally processed and as few ingredients as possible. No added sugar or oil.
Protein, Fiber and Iron-Filled, Easy Lentil Sloppy Joes
- 3 cans of whatever variety of lentils and beans you like.
- One small can of tomato paste
- A can of water
- Chopped Vegetables of your choice
- Splash of apple cider vinegar
- Fennel to taste
- Garlic powder to taste
- Chili powder to taste
- Onion Powder to taste
Combine all ingredients and simmer until heated. Do not overcook. Great as leftovers. Serves 4-6
As long as you follow the formula, these veggie balls are full proof.
As part of a main course topped with a sauce, a side dish, floating them in soup or topping a salad, these are great to keep on hand
The formula = riced veggies and a grain of your choice +binding vegan egg substitute + flour or crumbs of your choice
You can interpret these any way you want and we never measure a darn thing except the vegan egg replacer.
If you read my blog much you know that I have disabilities in my arms, legs and pretty much every other part of my body. My husband assists me, so if you wonder why I take short cuts, that is the reason. So if you want to go a different path, terrific, go for it. We are blessed with a Trader Joes and a Whole Foods, and the latter delivers, so we have wonderful access to whatever we want to experiment. This buys us convenience that not all stores would afford us.
We buy fresh riced carrots-broccoli-celery-onion-cauliflower. In water we par-cook in a skillet the vegetables. Trader Joes also sells delightful frozen brown rice that can be easily defrosted. We combine all that with garlic powder, dried crushed red pepper, sometimes a pinch of salt. sometimes curry seasoning.
Add in two eggs worth of vegan egg replacer (I prefer Bob’s Red Mill). Follow the package’s directions. Then add in enough bread crumbs of your choice or “flour” of your choice and additional seasoning if desired.
It should be enough without making it overly dry. In the center place a dollop of cashew cheese or tomato sauce. Consider the recipes in this ebook for dips to place in the center or to pour on top.
Feel free to as an option to roll the balls in favorite stuff such as crushed cashews, almond meal, or bread crumbs.
If the ball slightly crumbles, if it won’t hold together, add a bit more water and no worries. Gently reform the ball and place it with the rest on a cookie sheet lined with parchment paper.
In preheated 400 degree oven, bake for 25 minutes. Air fryer can be used too. Make sure to not burn. Let them sit for 5 minutes or until they can be moved without falling apart.
Light Macaroni and Cheese With Vegetables
Makes 4-6 servings
Cheese Sauce Recipe: In high speed blender blend until smooth:
- 1 cup unsweetened plant milk
- 6Tbl or more B-12 fortified nutritional yeast
- 1/2 tsp each of garlic powder and onion powder
Two shakes of dried red crushed red pepper
¼ cup pureed white beans
- 2 tbl. lemon juice or apple cider vinegar
With cooked drained organic whole wheat or lentil pasta, in a 2 quart pan and on low to medium heat, pour the sauce over the pasta and stir frequently as the sauce thickens and clings to the pasta. Sprinkle additional seasoning on it if desired and stir in peas and whatever else you like.
“Orange You Glad” Sweet Potatoes
- Just pour enough orange juice to cover fresh cubed or frozen sweet potatoes, (you can even them as frozen and cubed at places such as Whole foods).
- Stirring frequently over medium heat, let the liquid reduce to a sauce and the cubes partially cook.
- Line a shallow baking dish with parchment paper Pour the cubes and reduced sauce in the dish. Sprinkle desired seasoning if desired.
Bake in a preheated oven at 400 degrees for 25 minutes. Potatoes should be cooked thoroughly without being overly mushy. Each cube (if you are using frozen) should keep it’s shape but be cooked through
Vitamix Vegetable Soups
Use 1 cup of either freshly par cooked vegetables (or fully cooked sweet potatoes) or leftovers along with a cup of unsweetened plant milk, and with the seasoning of your choice make it savory or sweet and sour. Garnish as you wish. You must taste it to make sure it is tasteful and to your liking. Feel free to add garlic, onion powder, curry seasoning, nutritional yeast.
Healthy Multi Cooker Pea Soup (non-pressure cooker)
- 1 bag of dried split peas.
- 3 times the amount of split peas in water/low sodium veggie broth
- Feel free to taste along the way
- ½ Tbl dried parsley
- ½ Tbl garlic powder
- ½ Tbl onion powder
- ½ Teaspoon dried crushed red pepper
- 2 tsp salt optional…best to add to taste.
Directions: Use the bake feature for 45 minutes then switch to high slow cook. Add more water or low sodium veggie broth if needed. Will be done within 1 to 2 hours.
Layered Sweet Bowl
- A serving of old fashion oats cooked per directions
- 2 Tbl Peanut butter Powder
- 1 Tbl Stevia
- 1Tbl Cinnamon
- 2 tsp maple syrup (twice a week no more)
- Half of a sliced apple or ½ cup berries
Layered Savory Bowl
- A serving of old fashion oats cooke per directions
- ½ cup of chopped veggies (whatever is available)
- Onion powder
- Garlic Powder
- ½ cup of chopped greens
- Dark greens
- Whatever vegetables handy
- A serving of fruit or berries
- The Amazing Garbanzo Bean-Fresh Orange Salad Dressing
- ½ cup Sugar Free compliant whole grain cereal
Once again, never change your way of eating without getting labs done and discuss it with your medical team. This little booklet I’ve written is by no means a replacement for professional medical advice. I am NOT a doctor.
I have been juggling a combination of both common and rare health issues as I’ve gotten older. I focused way too much on the rare, the hard to find a doctor for, and the ones that make me appear large because Dercum’s Disease in particular had left me quite disabled and in very body shape.
Dercum’s Disease, Lipedema and Lymphedema are odd ball disorders where non calorie-based fat in large amounts can wind up on your body. They each are quite different from each other. I have all three and it’s required 7,000 miles in travel to see out of state experts. They are difficult to find.
I did every single treatment option offered to me except the sea snail venom that gets delivered through a pump for pain management. It had a very poor outcome percentage speaking. Sure enough a few years later, you don’t hear about it being suggested.
Oh and WAL lipo surgery I didn’t do that either. Thanks to this way of eating I may never need to do such things.
In focusing so much on the oddball disorders, I became obsessed with it’s treatment to the point that I blew off the rest of my health. It took my body rejecting animal products and my ending up in the hospital from vomiting too much, for me to see it’s not like I had a choice. I had to figure out how to survive without animal products.
My labs were horrible. I was taking up to 13 pills a day for pain, diabetes, cholesterol, tachycardia, anxiety, depression and Post Traumatic Stress Disorder. (note a year later and I’m off all but one of those medications now because of eating this way).
Watched Forks Over Knives, read up on the different doctors and researchers and their approaches and figured out which way seemed to work for me.
Results were immediate and continue now past the first year. They include: Lost weight. Cholesterol, blood pressure, blood sugar, inflammation, swelling all dropped within weeks. Also fewer Dercum’s Disease tumors in one area of my body, and sizeable improvement in the lipedema and lymphedema symptoms. Down from 13 pills a day to one prescription plus a suppliment
I don’t want to raise false hope. Regarding the oddball disorders, I am still disabled. But I am also so pleased with the progress. I want the reader to understand that for me WFPB No Oil or added Sugar, low glycemic index and low fat, is a great tool for me.
So after a year:
I find that this way of eating at least has reduced pain enough or it to be noticeable. None of the treatments the experts suggested did me a bit of good. Also my more common health issues, these foods kicked them to the curb. So for longevity and for a useful tool in my fight against Dercum’s Disease and the other fat disorders.
You are encouraged to investigate the following:
If you would like information on Dercum’s Disease here is the best place I know of. https://rarediseases.org/rare-diseases/dercums-disease/
As for this way of eating, I suggest Watching Forks Over Knives. Look up the research done by those shown in that documentary and are also listed in the books by the same name. Each approach is slightly different.
Their link is www.forksoverknives.com
So do your homework and see what you think.
I started a blog when this all began. I called it “The Unlikely No Meat Please Gal”, because it was totally against how I had been raised to avoid animal products.
I changed the name to “The Glad To Say No Meat Please Gal” after the first year anniversary.
I can be found on Twitter and Word Press