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.

 

 

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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YUM! Healthy Vegan / WFPB Sloppy Joes

Sloppy Joes on rye

High in protein, fiber and iron, lentils are wonderful. The key to a great healthy whole food plant based sloppy joe is a combination of  meat-free meaty textures and low sodium spicy tangy seasonings. 10 minutes is all it took and the leftovers tasted even better than it did first time around!

Use in sandwiches, on top of low glycemic index grains,  whole grain organic pasta, in whole grain organic wraps, taco shells, or on top of salad!

It’s fine if you use only one type of lentil or bean, but for a meatier texture you  want to use a combination of two different size cooked or prepared lentils/beans. Finely and coarsely chopped vegetables can also be great in the mix. Taste along the way to get it seasoned just how you like! (Something you can’t do that with meat!)

Easy and Delicious  Healthy Whole Food Plant Based Sloppy Joes

-2 cups of black mini lentils I believe they’re called Beluga lentils. In this case they were already prepared with no added salt and so I just reheated them in the microwave I purchase them from Target.

-One can of red lentils already prepared no added salt I purchased them from Whole Foods.

-One small can of tomato paste

-A can of water using the can of tomato paste was in

-optional ingredients 1/2 cup of any chopped sautéed in water vegetables such as onion, celery, tomato, peppers, mushrooms and zucchini.

Here are the seasonings that you could possibly use any combination of

-Splash of apple cider vinegar

-Fennel to taste

-Garlic powder to taste

-Chili powder to taste

-Onion Powder to taste

-Garlic Powder to taste

-Oregano to taste

-Dried crushed red pepper to taste

-Turmeric to taste

 

Instructions: Combine all ingredients and simmer until heated. Do not overcook. Great as leftovers.  Serves 4-6

 

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

Featured

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

Easy Enjoyable Travel And Still Lose Weight And Manage Chronic Illness

Wrote this in May of 2018: For the first time since I can remember, this past week I traveled and came back home weighing less than when I had left on the trip. I had more energy to endure the trip as well. I want to thank the guidance I have received from the books of Dr. Neal Barnard to help this miracle happen.  Saying it was a “miracle” is no exaggeration. Sticking with a low fat, 100% plant based diet with no added sugars or oils  has made it possible.

Everyone worries about gaining weight when they travel. For those of us with Dercum’s Disease, Lipedema and Lymphedema, where it’s common to gain 12 pounds of lymphatic inflammation weight in ONE DAY, we typically dread traveling. It’s not because of calories, it’s because of too much activity, our legs being down too much, stress, lymphatic issues and eating inflammatory foods common to most people’s way of eating. For me it takes time off my feet and bed rest to lose those 15 lymphatic fluid pounds. It’s horrendously painful.  (Thanks Dercum’s Disease). How Someone Can Gain 15 Pounds In One Day Stanford Video

On this recent trip my husband had to drive us nine hours through three states, for me to see a specialist at the Ohio State University Medical Center in Columbus, Ohio for my Dercum’s Disease. Having just lost 32 pounds, lowered my LDL cholesterol 57%, and finally reduced my swelling and inflammation a bit from the lymphatic problems, I was dreading the problems a trip like this could cause.

Traditionally, my husband and I would eat fast food by frequenting drive thru places.  We wouldn’t have time to seek out places that served the foods I would need. If my appropriate dining options only offered ice berg lettuce in a dish, I would be driven back to eating what I simply couldn’t do again.  If I brought anything with me it would have to be raw. If the “raw” was not as tasty as I managed to make my food at home, I would be tempted to  eat forbidden food.

As it turned out, I found a way to stick to the foods that would allow me the energy to enjoy the trip AND keep that pesky 15 pounds of lymph weight from piling on. I even lost weight.

This is what worked for me and could work for you:

 1) For car trips, bring  your own food.  It was very easy  to stock our cooler with individual meals that included unsalted raw and roasted nuts, nutritional yeast, greens, riced cruciferous vegetables, meaty high fiber black beans, salsa and luscious strawberries.  The idea was to have them handy incase at any meal situation there were no appropriate food choices over the following 3 days.  The idea was also to make sure that there was joy in the meal through textures, flavors and color. My food was overflowing with life, balanced nutrition, and flavor.  I was happy to eat it. Never deprived.

Summer Strauberry salad

 

2) If you must eat out, look for places with at least a veggie burger and/or good fresh salad bar. Never did find a veggie burger but we did find places serving salad and fruit. If there isn’t a non animal protein source on the salad bar, have some nuts in a baggie at your disposal to toss on.  Here, fresh peas are the perfect protein. Most places have lemon slices and  that is perfect to use in place of salad dressing.

Summer Vegetable Fruit Salad

 

3) Be willing to be reasonably flexible when traveling with others.  The trip can’t be about just your needs, it has to respect the others traveling with you as well. Being able to compromise is key. For us the trade off was that my husband wanted to eat a certain style of food that I could not. I did the plate of vegetable toppings at a sub shop so he could get a sub. A man has to eat and on his own terms. I can still reasonably take care of myself and eat as well.

Another meal I ordered in a restaurant was a small pizza with no cheese but with a pile of mushrooms, side of roasted, with no butter or oil, carrots.  It was not 100% on target for how I usually eat, but it was a reasonable choice so my husband could at least eat something he preferred.  It was important to watch the size of the portion of the pizza that I ate for one that meal.  It was good to see my husband happy with what he ate. And I really enjoyed one bit of a diet splurge on eating part of the pizza for that meal. I could still enjoy the social aspect of eating in a pub with my husband.

 

 

4) Location, Location, Location .   Do a little research and see if a plant-based diet friendly store such as Trader Joes, Whole Foods, Fresh Thyme, or even Aldi is somewhere close to where you will be staying.  You likely will have to replenish your fresh food supply even if it’s just finding a package of raw nuts to toss on a simple salad you pick up on the way home.  We lucked out. There was a  Whole Foods store directly across from our hotel. Also a couple vegan friendly restaurants literally just feet away from where we stayed.

 

Summer Traveling Healthy Food Access

 

5) Build in time and opportunities to mentally and spiritually find joys that are not food related. This is important for those who feel they are giving up the fun food they equate with road trips. People tend to allow themselves foods that typically they wouldn’t normally eat. Gas station foods such as candy bars, soda pop, chips, and other road trip staples you want but say no to yourself regarding, can make it more likely that you will finally will give in. Find a different trade off. We were just an hour from my most favorite place while I was a student at Miami University. We took a detour to spend a few moments there. It helped me to stay connected to joys in life. It was an emotional spiritual luxury to spend time there.

Miami University Boat House At Duck Pond

 

6) Honor what you know to be true about your chronic illness. For me it means using a motorized scooter so that I don’t build up too much lymphatic fluid and lactic acid.  I didn’t over schedule myself.  There was rest and down time.

The medically successful visit to my specialist had a lovely time with my husband and enjoyed the food every step of the way. It was all so relaxing for us both.  I still got to celebrate that moment of victory when I weighed myself the first morning after returning home. Who says you can’t have it all?