Hearty Lentil Roasted Red Pepper Hummus Veggie Sandwich
"Just find a simple nutrient-packed hearty breakfast & lunch and you're two-thirds of the way home. No-fat roasted red pepper hummus makes everything taste delicious! Ann Esselstyn is 100% right."
-The Healthy Librarian-
Click here to get to the web version with photos & links, if you've received this via email.
Right off the bat I have to tell you that I will get back to reporting on other topics soon! I promise. My three week Esselstyn plant-based no-fat diet trial ends on Monday--and soon after I'll get that lipid panel taken. And I still haven't told you about the success story of Robert D.--one of Dr. Esselstyn's patients who spoke at our orientation session on June 18th. It's a must-hear story!
There have been so many other interesting stories coming my way that I haven't had a chance to share:
- Dr. Ned & Sue Hallowell's (remember him?) new book: Married to Distraction, Restoring Intimacy and Strengthening Your Marriage in an Age of Interruption. Computers, smart phones, Facebook, and a million & one other attention grabbers that constantly entice us & compete for our attention--to the detriment of our most important relationships. And yes, I have to admit that blogging is a huge time-consumer!
- William Powers' new book: Hamlet's BlackBerry: A practical philosophy for building a good life in a digital age. All about how the onslaught of technology is affecting to our brains, our relationships, and our well-being.
- The Endocrine Society's just published 66 page position statement on "Postmenopausal Hormone Therapy" in the Journal of Clinical Endocrinology & Metabolism, July 2010 vol. 95, suppl. 1. Rethinking the Women's Health Initiative. HRT for the 50-55 years old set? Yes, there really are some benefits. (Remember this one?) (or this one?)
- Dr. Ken Fujioka's (remember him?) recent Medscape CME on "Obesity & Cardiometabolic Risk Factors: The Loaded Gun. Think arthritis, asthma, sleep apnea, cancer, and depression.
- Parenting 101. Some of the best parenting advice I've ever heard--from psychologists, Lisa Damour & Ethan Schafer. What does a 3 year old have in common with a Las Vegas gambler--and why you need to know? What about teen-agers? My husband also caught this interview & loved it.
Almost Three Weeks on a Plant-Based No-Added Oil Diet---So, How's It Going?
Honestly, I wasn't expecting to notice any changes in just three weeks time. And I certainly wasn't expecting to notice any changes other than, hopefully, in my lipid numbers. But, I've had some pleasant surprises:
- I've lost 3 pounds and I'm eating whenever I'm hungry.
- My clothes fit much better, or are much looser than one would expect after only a 3 pound weight loss. No at all sure why. My out-of-town sis, who was visiting last week sees big changes--I'm not so sure.
- I really have more energy--and it's not as if I wasn't eating a healthy diet or exercising before. I'm up at 5:30 or 6:00 am & going strong until 11:00 or 11:30 pm--It's like gaining an hour each day. No idea about this one.
- I'm getting better at figuring out which foods will keep me full & satisfied the longest--especially after heavy exercise. I've got the shopping list down, and have a frig stocked with on-the-fly eating options. No more sudden feelings of, "I'm out of fuel. Feed me fast!" But, I'm definitely cooking a lot.
- The day I ate a sliced roasted golden beet for a snack I knew I had turned the corner.
- My-make-life-easy tip: Roast beets (wrap in foil), sweet potatoes, and large onions (wrap in foil) ahead of time for easy meal prep. Great in salads, wraps, or to just eat plain. Those roasted onions make browning & caramelizing onions into a quick job.
- My post-dinner snacking-binge is a thing of the past. Cherries, watermelon, a Wasa Light Rye cracker with a schmear of red pepper hummus does the job. For the first time ever, after working late last night I didn't care to eat anything more than hummus on a Wasa when I got home.
- Downside: I can't fly out the door unprepared--but I never did before, anyway. On a work day, I'm packing either a 6 cup hefty salad, a hefty sprouted grain tortilla wrap, a hefty sandwich, or leftovers from dinner--a green smoothie, a piece or 2 of fruit, and maybe some veggies & hummus. Trust me, I'm not going hungry. I do miss my Larabars, and it would be nice to be able to eat nut butters & a few walnuts. Stay tuned for my new discovery, thanks to my niece, Jamie--powdered low-fat peanut butter to mix up with water. She says it tastes just fine---I just want to know if the powdered version is actually healthy. Bell Plantation PB2 Does anyone know?
- The best part of this diet is how nutrient-dense it is. I'm focusing on the fruit, veggies, & beans. Chock full of vitamins, minerals, phytonutritents, and fiber.
No Excuses--Anyone Can At Least Make a Healthy Breakfast & Lunch
Even if you don't like to cook--you can still make a healthy breakfast & lunch.
Even if you have small kids or a spouse who refuse to eat this way--you can still make yourself a healthy breakfast & lunch.
Even if you don't want to miss out on restaurant food, and dinner parties--you can still make yourself a healthy breakfast & lunch.
So Simple Over-Night Steel-Cut Oats & Berries
1 cup Bob's Red Mill Steel-Cut Oats
2 cups of water
1 tsp. pumpkin pie or apple pie seasoning
1/2 cup sliced dried apple rings, like Mariani, cut them into smaller pieces
Optional: 1/4 cup of raisins or chopped up dates, or use other dried fruits. I want to keep the sugar content down, so I stick to the apples.
1/2 a cup of soy, hazelnut, almond, or oat milk
Add the oats, water, and seasoning to a saucepan before you go to bed. Cover it and let it sit out overnight.
In the morning, add about 1/2 cup of the "milk" to the pan, mix, and heat over medium heat until it starts to boil. As soon as it starts to bubble, lower the heat to a simmer, and watch carefully. It's done in 5-10 minutes--as soon as the liquid is absorbed. Add more milk if you like a creamier consistency.
Top with fresh berries & 1 TBS. of flax meal.
Refrigerate leftovers, and enjoy 3 more breakfasts. Just warm them up in the microwave. I like to warm the berries, too, so they are soft.
If you like this sweeter, add a bit of maple syrup or agave--or make try adding raisins or dates as it soaks overnight.
Steel cut oat with apples & blueberries
Serving Size: 1 serving
|Amount Per Serving|
1 large French Meadow or Ezekiel 4:9 brand sprouted grain tortilla (French Meadow seems moister & more pliable to me)
1/4 of a large roasted sweet potato, smooshed
3-4 TBS of Sahara Cuisine fat & tahini free black bean dip
1/2 cup (more or less) of Mina's Easy Rice & Beans (see recipe is below)
Handful of spinach leaves
Handful of halved cherry tomatoes (about 5)
Mina's So Easy Black Beans & Rice (make a double batch & keep in the fridge)
Use 2 cups of cooked brown rice (or one bag of Traders Joe's boxed frozen brown rice); 1/3 cup or more of Trader Joe's Spicy, Smoky, Peach Salsa; 1/3 cup or more of Trader Joe's Corn and Chile Tomato-less Salsa; and 1 can of rinsed Black Beans. Eat warm or cold. Wrap in a burrito or eat in a bowl or on top of salad greens.
Spread the middle of the tortilla with the bean dip. Add the sweet potato, the rice & beans, the tomatoes, and spinach. Add a thin line of Olive Tap Mandarin Orange Balsamic Vinegar on top of the spinach, if you like. Roll tightly, squishing the ingredients towards you, into the wrap, as you roll--in order to make a nice tight wrap.
Hot Crispy option: Heat in a preheated 450 degree oven for 10-11 minutes, until crisp
Take to work option: Tightly wrap in foil without heating. Take along a large piece of waxed paper, so you can transfer the foil-wrapped tortilla into the waxed paper for microwave heating. Warm for about 1 minute.
Just How Hearty is the Sweet Potato Black Bean & Rice Veggie Wrap?
Sweet Potato Black Bean & Rice Wrap
Serving Size: 1 recipe
|Amount Per Serving|
2 slices of toasted Ezekiel 4:9 sprouted bread
2 ounces of Sahara Cuisine No-Fat Roasted Red Pepper Hummus
1/4 cup Trader Joe's (already cooked) Steamed Lentils (in refrigerater produce case)
1/4 cup sliced cucumbers
1/4 cup red pepper slices
5 sliced cherry tomatoes
Option: add some hot Sriracha Chili Sauce or some chipotle peppers with adobe sauce into you hummus if you like heat & kick. Add some basil or spinach leaves.
Just How Hearty Is This Sandwich?
My Work-Late Salad with Spicy Teriyaki Sauced Seitan
Love Love Love These Six Cup Stomach-Filling Salads
Step 1: Brown up a package or 2 of seitan--the "wheat meat" and then add some Bone Suckin' Barbecue Sauce (Thicker style) or my new fave--Dragunara Spicy Teriyaki Sauce, it's organic & oil free. No need for oil or oil spray with my new non-stick frying pan! Continue to heat until the seitan is nicely browned. Don't worry, it's done in 5 minutes!
Note: 1/3 cup of seitan has 24 grams of protein--for those who are counting!
Store these tasty gems in the fridge, to add to your salads, stir fries, or wraps.
Note: Bone Suckin' Sauce is a lot lower in sodium than the Dragunara Spicy Teriyaki. Why is there so much salt in everything???
I couldn't find Ann Esselstyn's recommended brands of seitan, like White Wave or Lightlife, so I used WestSoy's Seitan Strips--found in the refrigerated cheese/soy products case at Whole Foods & health food stores. Too bad the sodium content is on the higher side & there's a tad of ginger oil in it for flavoring. I did rinse them off before browning them--but I'm on the look-out for a lower salt brand.
My new fave non-stick frying pan: The Cuisinart GreenGourmet Non-Stick No Teflon, no-nasty-chemicals-in-it 10" skillet. I'm not using any spray oil, and so far, so good. Love this pan. It looks like the food will stick, but then it doesn't. Clean up is a breeze. I even cooked pancakes in it without sticking. Absolutely amazing! Found this at Bed, Bath, & Beyond--20% coupon!!
The Six Cup Spicy Saucey Seitan Work Late Dinner Salad
Use a 6 cup plastic container.
Add a good splash of Olive Tap Mandarin Orange Balsamic Vinegar. Keep any wet dressing on the bottom, so the salad doesn't get soggy.
Mesclun greens, spinach, or romaine lettuce
Slice roasted beets
Try Trader Joe's frozen roasted corn, thawed, too!
Add leftover veggies of any kind--carrots, cabbage, zucchini, corn. etc.
2 TBS. Trader Joe's Spicy No-Tomato Corn & Chili Salsa (this & the balsamic are enough to dress the salad perfectly)
1/3 cup spicy teriyaki or barbecued seitan
More Recipes this weekend! I promise. The oatmeal bean blueberry pancakes, the lasagna, and some good bean burger & fries recipes!! Still need to share my Spicy All-American Three Bean Chili, and Dick's Moroccan Stew.