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

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.

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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.

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Vegan Oil Free Baked Spinach Artichoke Dip

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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.

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Bake for 20 minutes or until browning and thick.

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Healthy “Fried” Cauliflower W/ Dipping Sauce

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air friend cauliflower in oven
Air Fried or Oven Fried, No oil needed for a delicious result
cauliflower air fried
Whole Rye, oil-white flour-sugar free breading that is held to the cauliflower by a light coating of salsa. Dipping sauce in the top left corner uses garbanzo beans, salsa, garlic and salsa with crushed red pepper.
Air Fried Cauliflower zoodles with lentils and mushrooms berries
Jazz up any meal . Dipping Sauce used with Air Fried cauliflower for a delicious Au Gratin style dish minus the cheese! Served with left over zoodles with mushrooms, black lentils and oil free sugar free marinara sauce.

People who still include animal products in their diet have this pre-conceived notion that either all Vegans are “fat vegans” meaning they eat unhealthy…or that my eating whole food plant based (WFPB) must leave me starving or eating salad all the time.

Well what if I told you that the photos you saw above are examples of a way of cooking and eat that have helped me eat healthy. Do you see any salads? I never go hungry. My husband and son both help with meal prep which is great. But it’s simple for even one person to pull off. I am disabled so sometimes I do need assistance by them doing the cooking for me.

First of all, Everything about how I eat is satiating because of all of the fiber in the food. My meals are never sparse, they are filled with delicious, colorful and enjoyable options.

Not all vegan food especially in restaurants is healthy though, so I prefer our family make our food at home. It’s not difficult to make our favorites in a way that is healthy without losing the textures and tastes we love.

Recently for our anniversary we ate at a vegan restaurant in St. Louis, Missouri. The Cauliflower sounded delicious but it was coated with white flour and not at all crisp. It was soggy from both the oil it was cooked in and the oil based buffalo sauce it was doused in. I did not enjoy it. The endothelial cells of my lymphatic and cardiac system didn’t need all that fat and overly processed grain.

So we came up with this way of making the dish so that it is low glycemic index,  oil free, low sodium, low fat Whole Food Plant Based.  All it takes it takes is typical, homemade or store bought oil-free salsa is used to coat the cauliflower . Then coat it with 100% whole grain crumbs. Bake on parchment paper lined cookie sheet or use an air fryer.

Because I try to keep it low glycemic index, I prefer using authentic, European style whole rye bread or crisps. I use a hard dark version and a light softer version. I keep it no oils or sugars white flours in the ingredients, lower sodium. Whole rye breads down in our system slower, giving a slow steady stream of energy without spiking blood sugars.

Dipping sauce is easy and can also  be used as a sauce for macaroni and un cheese or as a hummus like dip.

Healthy “Fried” Cauliflower

cauliflower air fried

1 smallish 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

Directions:

Step 1: If using traditional or toaster oven, preheat at 425 degrees.

Step 2: Divide the clean cauliflower into reasonably small pieces. (make sure pieces are not wet)

Step 3: 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.

IF BAKING:  Place cauliflower pieces on parchment paper lined cookie sheet, bake for 15-20, turn each piece over and rotate pan at the 10 minute mark.  Each oven varies, keep an eye on it the first time so you don’t over bake.

IF USING Air Fryer: We have owned two different air fryers. My first one was a basket style air fryer and the one we use now is like a small toaster oven but it is an air fryer as well (Black N Decker).

-Air Fryer that looks like oven style 10-15 minutes, no flipping needed. One single layer, the pieces can be close together.

-Basket style air fryer may be better to keep it one layer, but experiment.
air friend cauliflower in oven

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 (cashew cheese base for added creaminess)

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.

The Dipping sauce can be added directly to the cauliflower or used on the side just for dipping. Great on pasta or for dipping fresh veggies, or used in burritos.

 

 

 

 

 

 

 

 

 

Pasta With Naturally Low Fat Light Vegan “Cheese Sauce”

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Cannelli Bean Pasta Sauce Mac On Greens

Lunch today. It was a “make it work” moment. I had to use what I had for the non dairy cheese sauce. It turned out great.

Fresh spinach with 1/2 cup of whole grain pasta with a whole food plant based sauce, peas and tomato. Fresh veggies including chopped broccoli. Garnished with a a fresh mandarin orange.

A healthy dose of B12, ample protein, iron, calcium, vitamin k, vitamin C, protein, Folic Acid, vitamin A, potassium, lipocine, phytosterols which lower cholesterol, B complex, copper, zinc and manganese.

Also contains lutein, kaempferol which is linked to decreased risk of chronic disease and cancer.

And lots of nitrates which promote heart health. Also quercetin which fights inflammation and heart disease reducing pain, and fighting stress.

But isn’t what is shown in the photo above and  at the end of the article considered to be high carb?

how to do low glycemic index

See the two side photos? Looks to some I bet like a giant pile of high carb. But in honesty, it is a half cup total of half whole grain pasta and half peas. Then that little half cup you see in the photo on the left is put on top of a cup of greens and a cup of riced vegetables. Ta-Da!

Any food less than 55 on the low glycemic scale is considered to be low glycemic index. It means that it will release the natural carbohydrates into your system slowly and evenly.

Some of us are diabetic and some of us are not. For the sake of our endothelial cells which we need to keep our cardiac and lymphatic blood vessel walls strong, having a lack of blood sugar spikes is important.

Our bodies also need the nutrition of foods including fruit, grains, vegetables, greens, legumes. So a careful balance throughout the day of these foods are mostly naturally low glycemic index,

I have never counted a carb or calories in what I eat on this way of eating, but I have to be focused in keeping in mind how many servings of what foods I have during the day as well as serving size of the foods that I know for me will spike blood sugars if I eat too much of them. (because of my diabetes, others who are diabetic don’t even have to measure it out, it doesn’t bother them).

So for instance, I measured out 1/2 cup of the 100% whole wheat organic pasta combined with peas. The Glycemic index is an 20 for a half cup. Combine that with a cup of raw greens and that (3 glycemic index) And a cup of chopped cauliflower with carrots ( 3 glycemic index) And a half of a tangerine (20)

That comes to a grand total of 46. Couldn’t find the Glycemic index of a small sprinkle of sundried tomatoes but there is room for them.

Nutritional Yeast has the glycemic index of 0

Calories on this plate 400

Makes 4-6 servings

For cheese sauce,
In high speed blender blend until smooth:

-1 cup unsweetened plant milk (I went for one that has calcium, B-12, 8 grams of protein).
-6Tbl 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:
-1/4 cup cannellini beans (optional, it just added thickness)
-additional fortified Nutritional yeast and seasonings to taste.
– 1/2 tsp or to taste of lemon juice, apple cider vinegar
1 Tbl of oil free hummus such as Engine 2 brand (it’s fine without it too).

With 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.

Served on top of fresh greens.

 

Cannelli Bean Pasta Sauce Mac On Greens 2

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

Anytime Easy Healthy Sweet Potato Recipes: Three Ideas

It’s no secret that Sweet Potatoes offer a variety of nutrients such as Vitamin A, and a great deal of fiber.Click here for best cooking directions.

Eating Whole Food Plant Based, it’s important to find a variety of exciting ways to prepare foods such a sweet potatoes. I’ve put them with black beans in veggie burgers, on pizza along with bits of beets. Delicious. I’ve eaten them the old fashion way, baked with some cinnamon on them.

I was ready for some new ideas for easy preparation and twists in the taste.

Right now Sweet Potatoes are the Sweethearts of the supermarket, with places such as my own local Aldi selling bags of  fresh sweet potatoes for 99 cents a bag no better time to indulge.  Trader Joes, Whole Foods and many other grocery store chains are selling more varieties of frozen and fresh sweet potato products, everything from frozen puffs,  sweet potato fries, multi colored cubes, soups, sweet potato noodles both thin and windy and wide and flat, spaghetti sauces, easy to microwave, fresh, organic and canned of course. Even more reason to experiment.

So I purchased one bag of fresh cubed sweet potatoes from Trader Joes to see what I could do with it.

As a child I taught myself to cook through 4-H and a simple Better Homes and Gardens Children’s Cookbook. That cookbook included a recipe for orange juice marinated sweet potatoes that included brown sugar and it was syrupy and overly sweet. So I decided to give it a healthy make over.

I had a bottle of organic 100% pure carrot-orange juice I wanted to use. I had plenty of cinnamon on hand as well as organic ginger, light agave nectar, turmeric and so on to play with. Cranked out three ideas and I am more than pleased with the outcome.

 

Step One: Using a large skillet or wok, place the full contents of the Trader Joes Fresh Sweet Potato Cubes in the skillet or wok.  Add two cups carrot orange juice, cinnamon and ginger to taste, and if desired 2 TBL light agave nectar. Stirring frequently over medium heat, let the liquid reduce to a sauce and the cubes partially cook.

Sweet Potato cubed first step

 

Step Two: Line a shallow baking dish with parchment paper or allow the smallest amount of fat based product such as Miyoko’s Kitchen Vegan Butter to grease the dish (you should never do this on a regular basis. It’s not healthy for your arteries). Pour the cubes and reduced sauce in the dish.

 

Step Three:  If desired sprinkle cinnamon on the top. Bake in a preheated oven at 400 degrees for 25 minutes. Potatoes should be cooked thoroughly without being overly mushy. Each cube should keep it’s shape but be cooked through.

Idea One: A Lovely Side Dish

Sweet Potato served as side

 

Idea Two: Add New Dimension And Increase Nutrition to Chili. Sweet And Savory Chili. 

Low Sodium Tomato Juice base,  dried black beans cooked per directions on bag, garlic powder, crushed red pepper, low sodium chili powder, turmeric, half a bottle of 100% pure organic carrot orange juice.

sweet potato servied in chili

 

Idea Three: Pureed w/ a half cup of carrot orange juice,  a cup of non sweetened high protein nut milk, turmeric and garnish.

sweet potato served pureed with protein milk

 

Sweet is more sweet with the drama of some spice

The Inexpensive Delicious Foods That Took Off 50 lbs In 3 Months!

 

 

 

In the beginning of this chaper of my life, being diabetic, and with high cholesterol, high blood pressure,  fibromyalgia, Dercum’s disease, lipedema and lymphedema, I focused on general health and knew I had no desire for animal products. I was physically ill from them. Couldn’t even stand the smell of them. (thanks KETO).

In prior posts you can read more about my story, but the point today is that I want to share how inexpensive easy it is to eat this way.  I don’t feel like I’m giving up anything, as a matter of fact.

I’m excited about the food I eat for the first time in many years. It always looks colorful and fun. It tastes great. I don’t worry about what it’s going to do to me because I always know that my body is being nourished.  Let me tell you, a pound of dried peas or dried black beans, which I frequently use as protein sources, can be used in many ways and are significantly more cost efficient than the cheapest animal protein. Nutritionally they are superior to meat.

Yes, the stores do sell “vegan” products that replace meat, but look closely at the expense and the nutrition label.  Many of them have oils and fats that are not healthy. They are fine for every once and awhile, or in the beginning when you transition off meat, but your health and waistline can do without them.

Simple For Those Just Starting : THE VEGGIE OR BEAN BURGER

If you can spare a little time to make your own bean or pea burgers and toss them in the freezer, you will be set for tasty healthy “fast” food any time.

 

What you can do with homemade veggie or black bean burger ideas.

-You can add odds and ends of vegetables to your homemade veggie or bean burgers and enjoy it on rye (no wheat products please)  or a bed of greens and or brown rice/riced vegetables with your favorite topping: salsa, no oil-hummus, or  spiced orange sections.

-Crumble the burger and put it on a sprouted spelt tortilla with greens and diced tomatoes.

-Crumble the burger and make it a pizza topping.

-Sautee in water some mushrooms and chopped onion and smother a homemade veggie/bean burger with the mixture. Serve it with brown rice and some vegetables.

-Spice up part of the mixture to make a great sausage substitute. Make some egg-free buckwheat pancakes and serve them with berries with chia fruit spread and a side of a spicy black bean patty.

My husband is great in the kitchen and that is wonderful in my case because many times I am unable to cook due to disabilities. (Another reason we batch cook and put it in all the in freezer).  We keep it simple by keeping a good supply of both canned  beans and bags of dried black beans, salsa, egg replacement, and different non wheat flours such as oat, almond, garbanzo bean and so on.

We invested in a vitamix but a potato masher works too. You mash the beans and some salsa, egg alternative, seasoning and enough non-wheat flour to create  a soft meatloaf- like texture. 3-4 inch width and 1- 1.5 inch thick patties.  Allow them sit covered,  in the fridge overnight or for a few hours.

Bake on parchment-paper-lined cookie sheet for 25 minutes (flipping once half way through) at 375 degrees.  OR use a Gorge Foreman Grill and grill for four minutes. With either method, remove them from their cooking surface and allow them to sit for five minutes before serving or storing in freezer.

Sometimes we just toss some legumes on a salads and call it a day.

HAVE NUTRIENT RICH GREENS, SALAD VEGETABLES AND FRUIT READY TO EAT

I always have on hand:

-bags of  greens including romaine, butter lettuce, baby kale, chard, and spinach.

-fresh oranges and lemon juice

– fresh carrots, cucumbers

-Frosen produce including: peas, riced vegetables such as cauliflower, broccoli, berries.

There is always a storage container or two of already made salads (no dressing ever. Just lemon juice on them). Sometimes we mix with the greens, low sodium seasonings such as garlic powder,  crushed red pepper and even some orange slices and or berries.

The right plant-based foods that taste good and is easily accessible for people as they come and go, or if as in my case, when they can’t always cook for themselves, is the way to go.

Where do you get guidelines for the style of plant-based eating that has benefitted so much? Each resource has their own take on this style of eating. There is a great deal they are in agreement with. Much depends on your own health profile as to how to lean your diet.

 

Books and materials written by Dr. Neal Barnard from The Physicians Committee For Responsible Medicine.

Dr. Caldwell B Esselstyn’s research and book

The China Study by Dr. Colin Campbell

Forks Over Knives documentary and books

Dr. Greger and his daily dozen check list

If you are in St. Louis over July 14th 2018, you can hear some of these fine medical professionals give presentations at the St. Louis Plant-Based Nutrition Summit being held at Washington University.Click here for details  

STL Plant Based SummitNothing on this or any of my blog pages should be considered a substitute for working with your own medical team for your health care. Get your labs done periodically and make sure that you talk to your doctor about  taking a recommended level of B-12 and Vitamin D.

I don’t make a dime off of this website or from anything mentioned in my blog. Just happy I found what works.