Satisfying Flavor-Festival Soups!


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 In Hospital, Advocate For The Way Of Eating Your Health Requires

There are many like myself whose daily functioning depends on sticking to a specific WFPB way of eating. In my case I have a combination of disorders that not eating in my prescribed manner can instantly mean: gaining 4-12 lymphatic weight pounds in a day, escalating blood sugars, high blood pressure, heart arrhythmia, lymphatic weight gain of several pounds, increased pain from rare disorder, brain fog, and my chin so large it hits my chest plus clothing suddenly not fitting. That is no exaggeration. (look up Dercum’s disease, lipedema, lymphedema )

Obviously it’s not out of pickiness that I eat what I eat. It’s the only way I have to be as comfortable as possible. No pills do what this way of eating does for me. I just posted how I handled my recent hospital stay but felt an additional write up was warranted on how I handled sticking to my Whole Food Plant Based No processed foods, no animal products, no oils or added sugar way of eating. Whether it’s in restaurants, hospitals, people’s homes, and so on, there are ways to make to make it work.

So when I had a run of the mill hysterectomy on the horizon, I knew I would have to maintain this way of eating going into the surgery as well as after, and especially in the hospital itself. I couldn’t imagine the initial swelling and pain from the surgery with the unnecessary other possible issues that wrong eating can cause me.

So I reached out to the hospital’s dietician’s office and spoke to their supervisor.  You can employ the same idea when working with nursing homes, rehabilitation centers, eating establishments hotels and possibly when staying in people’s homes as a guest for a meal or more.

At all times you need to remember that you are a guest in someone’s home or establishment. They may not fully understand or grasp the severity of your nutritional needs. Insisting and demanding isn’t going to help them understand. So your choice of words, your tone, and keeping your explanation simple can go a long way in both them being treating with the respect they deserve and you getting the consideration you deserve.

  1. There is more than one way to address each dilemma. So don’t get discouraged as you identify the issues to be resolved.
  2. What is the reason for the occasion the overall goal through their eyes verses your eyes. In a hospital it would be the health and nutrition of each and every patient. Your own goal would be the same but for  yourself. There is  an important difference, they have an enormous responsibility that you have to respect.  They are there for everyone not just you. So as you discuss options you must respect that.
  3. Pay close attention to their meal, snack and drink options. Do you see any options/ingredients you can root your own meal through?  Here is an example of what I saw on the menu of the hospital’s listings that gave me hope.. In the end with some modifications and some items from home, I made entire meals from the following:


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4)  Express appreciation for their offerings and ask if the following is possible:

  • Can the chef prepare yours without oil?
  • Can you ask for things you can’t eat to be left off?
  • Is it ok to bring things they don’t offer along with you so you can stick with your meal plan?
  • If they seem hesitant: Explain what your immediate risk would be if you eat what you are not suppose to eat.

Here are some of the items I was allowed to bring with me. Note it was all prepackaged and sealed, shelf stable. Nothing cooked from home.

From Target: Beluga mini black lentils and a can of easy open chickpeas. From Trader Joes, Fortified Nutritional yeast, from Walmart WASA crackers and from Aldi, ready to serve brown rice.


So in the end if you added together the modified versions of what the hospital offered on their menu, and what was brought from home I was able to eat like this:

Hospital dinner
Along with some strawberries, this has fresh green beans, broccoli, mushrooms, red peppers, carrots, a half cup of black beluga lentils, and B-12 fortified nutritional yeast. For whole grains, there is a 100% whole grain WASA cracker. This dish contained tons of protein, iron, fiber vitamins A, B vitamins  and C, Vitamin D. 

When you are staying in someone else’s home of course, it is different. You just have to level with them and explain that you are willing to take responsibility for purchasing and preparing your own foods. If you are open and honest with them ahead of time and explain they risk having a very ill houseguest otherwise, then you should be fine.

Restaurants, you need to call them in advance and see how flexible they will be.

Airlines: Don’t even count on them accommodating you. All their meals are prepared and wrapped up in advance. Find out what is currently allowed and not permitted to be brought through security and onto the plane. Take into account  the number of hours without access to a refrigerator and remember ice packs likely not permitted on the plane.

Just size up your situation, your options, and figure out how to make it work for you while being a team player with the others directly involved in the situation.

Always remember to be gracious, flexible and if there is something they can’t do for you, remember likely there is more going on than just your own needs.





Hospitalized: Negotiating A Whole Food Plant Based Diet No Oil, No Sugar


Featured Image -- 717

Having a hysterectomy was inevitable. My mother and twin sister both needed to have one done in their 40’s. I was in the 82nd percentile for having the same issues they did..  Here I was 56 and it was time for me. I knew a few years back that I was headed that direction with the need of repeated D and C’s, due to thickening uterus walls and bleeding that should never be happening. Seemed like a crossroads.

I found it a little depressing because like for all women, my uterus and it’s attachments had been a big part of my life for many years.  A pain in the neck, yes.  Just not sure how losing those parts would impact me overall.

Then I realized how ridiculous I was being and decided to be even more ridiculous but in a more fun manner.  We turned it into a celebration! We took this life event and made it our own.   I made a meme and invited my facebook friends to celebrate the end of an era, the parting of me from my uterus. We all got a good laugh out of it.

Uterus good bye

While laughing about it helped, I also wanted to give myself the best chance of being my healthiest going into the surgery and during recovery. Maintaining my whole food plant based diet has been very important as a tool to being my healthiest.  It’s the one thing I have control over.

One would assume that since a hospital is a place of healing that they would serve healthy foods. Reality is that in the mix are class one carcinogen. Translation would be to say that it’s the same as smoking cigarettes. Sausage is considered a processed meat so picture them being sold in cigarette cartons as well. Then there are eggs which I simply refuse to eat.

Eek! Avoid The Processed Foods!


So seemed counter productive to have my uterus, fallopian tubes, ovaries and cervix removed and enduring a hospital stay to improve my health, but at the same time eat the typical hospital food offerings.

My healing depended on continuing to eat whole food plant based no oil, low fat, low glycemic index, no added sugar low glycemic index. So no white flour, no animal product and no processed foods.

I phoned  in advance the dietician responsible for the meals served to see what was possible. There were some great options they had available. They invited me to bring any shelf stable foods of my own to use with what they could provide. I took them up on their offer.

I brought in some foods from home including fortified nutritional yeast, brown rice, a pull top can of chick peas, an envelope of prepared, shelf stable baby beluga black lentils, and WASA crackers.  I used them with a modified version of a couple of their menu selections they prepared without oil and other items I asked them to alter.  I enjoyed delicious water sautéed stir friend vegetables with black lentils. Their pasta with marinara sauce and chickpeas, broccoli,cherry tomatoes and spinach with a side of orange sections was lovely.

Mercy Hospital even sautéed  vegetables for my breakfast

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Hospital dinner
Mercy Hospital in St. Louis Missouri water sautéed a mixture of vegetables and then I added black lentil and nutritional yeast to make it balanced. Very healing.

My surgeon, Dr. Cory Wagner did a wonderful job on my surgery and fully supports my eating Whole Food Plant Based Oil Free and Low Glycemic Index.  My labs were perfect for surgery and all went well.

I am now home and have a freezer and fridge filled with my favorite berries, greens, fresh vegetables, apples and oranges, homemade bean burgers, a shelf with my favorite crackers, rolled oats, garbanzo beans, black beans, lentils and dried peas.

As I continue to recover I won’t stop continuing to evolve as a healthier person. Each chapter of life is ours to safeguard and enjoy. We have power in selecting what we eat and to work with the world around us to make it happen.

I want to thank ‘St. Louis Mercy Hospital for being open to bending their menu selections to meet my needs. It kept my blood sugars level, my blood pressure healthy, and kept me from blowing up like a balloon.

I also want to thank my husband Tim for coming up to the hospital at night and rubbing my feet and making me feel like a special woman. He even made a special trip just to bring me an apple to snack on.


Thank you to my son Eric who held down the fort at home so well and gave me such a wonderful homecoming.

I love my family and I love my life, every stage of it and every challenge I come across. Lots of changes for the better. I am grateful.


Life Rescuing Meal Savers


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

cauliflower air fried

  • 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


  1. If using traditional or toaster oven, preheat at 425 degrees.
  2. Divide the clean cauliflower into reasonably small pieces. (make sure pieces are not wet)
  3. With your clean hands, toss together the cauliflower and salsa until thoroughly but lightly coated.
  4. 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.


10-15 minutes, no flipping needed. One single layer, the pieces can be close together. Watch closely the first time.

Dipping Sauce:

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


Bean Burger ala Dippy Plate 2

  • 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



Veggie Balls


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

Cannelli Bean Pasta Sauce Mac On Greens

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

  • dehydrated tomatoes
  • Optional:
    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

Sweet Potato served as side


  • 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.

sweet potato served pureed with protein milk


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.


Morning Bowls


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


Breakfast Salad

  • 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.

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

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

Dercums Disease: Mystery And Extremes

Dercums Disease Trio

What is Dercum’s Disease, that strange disorder I speak of sometimes? This is a great description of the range it can cover and what impacts it.

Those people like myself who have Dercum’s Disease have an immediate physical extremely painful reactions and swelling, brain fog because of:

-Certain Foods
-Too much physical activity, and that level before pain happens gets lowered more and more as the disease progresses.
-Lack of Sleep
-Stress that overtaxes thinking and focus, sensory and creates torturous pain, including:
a) happy occasions.
b) Surprises good and bad
c) Being overstimulated and it doesn’t take much…(light, noise, so on)
d) Trying to do more than you know you can do.

This rare disease can be seen in people of all sizes and shapes. Sometimes the Dercum’s tumors are so large you can see them, others can be easily felt when skin it touched, others are smaller and hard to detect. Some have a mixture of all three. Comorbid issues can include cardiac and diabetic issues, brain fog, lipedema and lymphedema,

One day you are walking 3 miles a day, working as a caseworker in a stressful field with minimal impact from the disorder and then you notice a couple of painful lumps on your ribs and you feel like you have the flu all the time. Annoying, but you assume it will go away….another day you realize you have pain and increased fatigue that is totally interfering with all parts of your life. You no longer rebound back into feeling better.

The pain you feel is traced to additional lumps along the ribs, shoulders stomach, back, arms and hips. Getting to the mailbox is the best you can manage. You swear you are in the early stages of dementia. You forget things that are scary.

I know I gained 60 plus pounds in less than a couple of months with no dietary changes.

Then you find out that driving the car is a problem many days because you haven’t the energy or focus, plus even outstretching your arms to hold the steering wheel is too difficult to do for long. You have zero endurance.

Dressing bathing, cooking, all are difficult.
You become a recluse, can make no plans, and working with doctors is difficult because what you have they have never heard of it. The options given to you by the experts you travel to see, you try but none of them help. But hey, at least they have worked with it before.

So that is similar what many with Dercum’s Disease go through. Some, the disease progresses slowly, some progresses quickly,

I think mine progressed quickly because of all the elements of years of advocacy and social work.

I believe many have it and don’t realize it.

I have had the tumors cut out, they grow back. I’ve had them removed from along my spine, my ribs, my upper stomach. Every single time they come back plus bring some new friends. They now number in the hundreds throughout my body, from feet to head. And the other symptoms that go with it besides painful lumps are ridiculous.

Whole Food Plant Based, No Oil, Low Glycemic Index, Low Fat, Low Sodium though has been the best remedy. Any relief feels like a miracle. It’s reversed weight gain from Dercums Disease. That has been a moral booster and a moral booster has been greatly needed and appreciated.

This way of eating has had a wonderful impact on my cholesterol, blood pressure, and no more suspected tachycardia. Blood sugars are pretty good too.

It also has minimized the number of tumor in my stomach area. Very happy about that.

Worse thing I ever did for this disorder? KETO. I did two variations of it and it was crash and burn.

Gourmet Black Beans Burgers Using WFPB Spinach Artichoke Dip

Bean Burger ala Dippy Plate 2

We hadn’t been there in 10 years. We went back to Fitz Root Beer Bottling Company and Restaurant as part of our 10th anniversary week.  Heard they now serve a mean black bean burger. It was delicious but when I enquired as to what was in it, I learned that the secret ingredient was their spinach-artichoke dip. Drats! It had animal products in it.

Looked online for simple spinach-artichoke dips that didn’t use oil or animal products. They may be out there, but I didn’t find any.  I have these stupid extremely painful Dercums Disease tumors all over including my arms and along my spine.  So being on me feet, using my arms for any length of time without arm rests and so on, was a no go. So that took away most options. I knew my husband and son would not be willing to do all the work on new recipe like this. Ii was going to have to wait until I had a good day and play with this and just pray it didn’t get too involved. They had enough on their plates. I would need to be the one to at least do parts of it. So it had to be simple.

This was one of those situations where having convenience appliances like a Vitamix makes all the difference. And my husband took care of the more taxing parts of it. Love, love, love the results

So with Fitz Root Beer Bottling Company and Restaurant’s bean burger as inspiration, and guidance from reading multiple recipes online, I came up with this recipe. My husband and I just love it and we swear it’s every bit as good as what we had at Fitz, but without the animal products. It is still 100% compliant to a WFPB No Oil or added Sugar, Low Glycemic Index and Low Fat and Sodium Way Of Eating.

Both recipes have also been geared to be exactly the amounts needed to make exactly 7 to 9 large burgers or 14-18 smaller burgers. If you want dip to spare for the days to come, just double that recipe.

The recipe for the dip is at the end of this article. Highly recommend it as a dip on it’s own.

Black Beans w/WFPB Spinach-Artichoke Dip Burgers (Wowzer Burgers)

Makes 7-9 large burgers or 14-18 smaller burgers

Preheaat oven at 400 degrees F

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 the Spinach-Artichoke Dip (recipe at the end) 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

Step 1. Combine the ingredients in the order listed. Will be meatloaf consistency.

Step 2. For the burgers  and stick them covered, in your refrigerator for 1-2 hours.


Step 3. On parchment paper lined cookie sheets, bake the burgers for 10 minutes. 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

It gets incredibly thick when it bakes. That’s what you want so it helps the beans hold together in the bean burger recipe.

Preheat Oven 425 degrees

3/4 cup raw unsalted cashews (either soak in water for 4 hours or use quick method of bringing them to a boil in water with a good size squirt of lemon juice, then cover and let sit for 20 minutes) drained

2 cloves of garlic sliced

1/2 small diced onion (or you can add in onion powder to taste later on)

3/4 cup unsweetened non diary milk (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

optional vegan parmesan cheese

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.