Happy Healthy Long Life

Dinner & a Movie: My Sister's "Esselstynized" Spicy Mexican Sweet Potato, Black Bean with Rice Soup and the 2012 Best Foreign Film, "The Separation"

 

My Sisiter's Spicy Mexican Sweet Potato, Black Bean, & RIce Soup

 

If you received this post via email, click here to get to the web version to see the video trailer & get all the links.

It was another crazy busy Sunday at my house.

I jumped out of bed at 6:30 am on Sunday so I could make the 8:05 yoga class with Paul, and I followed it up with the 9:30 spinning class with Lori.

Then, after catching up with friends at the gym, I was off to Whole Foods for teeccino, a couple of bunches of lacinato kale, soymilk, beets, and sprouted brown rice--followed by a quick stop at Penzey's to replenish my supply of Mexican vanilla, cinnamon, & hot curry powder.  Amazing, how quickly I use up spices now that I'm eating plant-based.

Then I dashed home with just enough time to eat lunch, shower, get all gussied up (not really!) to head downtown for the August Wilson play, "Radio Golf".   Fantastic. Funny, honest, disturbing, real-life business & politics, & it left us with a lot to discuss on the ride home.

We got home around 6:30 pm, and I immediately started to make "My Sister's Soup".   It was ready just in time to watch the end of the  "Red Carpet".   No, it wasn't instant--it took about 30 minutes to prepare--and about 20 minutes to cook.  But, we now have plenty of leftovers for lunch & dinner for a couple of days.

What's teeccino, you ask?

Over on the HHLL - Healthy Librarian Facebook page, there was a discussion about kicking the coffee habit.  It hasn't been on my "to-do" list--that's for sure.  I love my morning cup.  But, reader CP said she now drinks a delicious roasted herbal coffee, that's non-acid, naturally caffeine free, that's made from organic carob, barley, chicory, dates, almonds, natural mocha flavor, cocoa, & figs. 

I had my doubts--but I'm always up for trying something new.  

Well, I just brewed some teeccino--mixing it half & half with real coffee--OMG!  It's delicious.  Better than Starbucks, that's for sure.  Check out their website.  It's widely available at Whole Foods, natural foods stores, & yesterday I coincidently got a discount offer from Vitacost for this product--an extra 10% off of their usual 34% off retail price.  Retail:  $10.29 for 11 ounces.   Vitacost:  $6.76 + 10% off right now.  (no, I have no vested interest in Vitacost!)

 

My Sister's Soup

 

My sister is a terrific cook.  If she says something is good, it usually is.

She got this recipe from her friend, Barbie---but, there wasn't anything plant-based, or oil-free about it.

The original recipe called for 2 cans of chicken broth, 2 cans of Healthy Choice Chicken with Rice Soup, olive oil for sauteeing, 2 cups of cooked chicken, and 1/3 cup of regular peanut butter.  But, Barbie raved about it.

My sister Esselstynized it & she & my brother-in-law declared it a hit!   The chicken broth became low-sodium vegetable broth.  The chicken strips became an extra can of black beans.  The oil was scrapped. The rice became 1 bag of TJ's already-cooked frozen brown rice.  The high-fat peanut butter became Better'N Peanut Butter.  

This makes up quickly--and the only effort is in the peeling & chopping of vegetables & opening of jars, soup boxes, & cans.   All that chopping used to seem like "too much work" for me--not anymore.

 

Click here for a copy of the recipe on one page.

Spicy Mexican Sweet Potato, Black Bean, & Rice Soup

 

Serves:  8 (2 cup servings)

Ingredients:

2 1/2 cups cubed sweet potatoes, parboil them while you cut up the rest of the ingredients

1 large sweet onion, chopped

2 garlic cloves, chopped fine

1 jalapeno pepper, chopped

1 large red pepper, chopped

1 16 oz. jar of salsa (I used Guy Fieri's Chipotle, again)

1/2 tablespoon cumin

2--14.5 oz. can of black beans, drained & rinsed

6 cups of low-sodium vegetable broth (use 8 cups if you like a thinner soup or less for a "stoup")

1/3 cup Better'n Peanut Butter (low-fat), or PB2 equivalent, prepared, or real peanut butter

1 bag of TJ's frozen brown rice, microwaved (2 cups cooked brown rice)

Optional:  Add 1 1/2 cups of frozen (thawed) roasted or regular corn

Preparation:

Parboil the cut up sweet potatoes as you cut up the rest of the vegetables!

Saute all the vegetables, with the pre-parboiled sweet potatoes for 5-7 minutes, until soft

Add salsa, cumin, black beans, & broth. Bring to a boil, then simmer for 10 minutes

Add in peanut butter. Whisk well.

Add in rice & cook 2 minutes longer.

This is loaded with nutrients!

Serves 8--2 cup generous servings

 

Nutrition Facts Healthy Librarian's Sis Spicy Mexican Sweet Potato Black Bean-2 cups
Serving Size: 1 serving
Amount Per Serving
Calories	297
Total Fat	2g
Saturated Fat	0.1g
Trans Fat	0g
Cholesterol	0mg
Sodium	363mg
Carbohydrate	55.2g
Dietary Fiber	12.8g
Sugars	13.1g
Protein	10.5g
Vitamin A 280% Vitamin C 178% Calcium    12% Iron 24%

 

The Movie:  The Separation 

 

I had never heard about this marvelous Iranian film until it opened in my town this past Friday.

We saw it on Saturday night with 2 other couples & all of us were mesmerized.   Hands-down, this is a "must-see" film.   Powerful, disturbing, painful to watch--with the kind of real-life conundrums that can happen to any family.  Caring for an elderly parent with Alzheimer's, wanting to make a better life for oneself & one's children, being out-of-work, keeping a marriage together when you're bombarded with unresolvable impossible challenges.   And then throw in the strict Iranian legal system and a black and white religious code--well, you can only imagine.

Don't miss this film if it's available where you live.  And if it's not, put it in your Netfilx queue now.  Full disclosure:  It's in Farsi with English subtitles--but, you'll soon not even notice.

 

"Step lightly into "A Separation" if you are caring for an elderly parent, going through a divorce or wrangling for custody of your child.

These painful themes are explored in writer-director Asghar Farhadi's finely crafted drama that has already collected shelf-loads of major film awards (including last night's Best Foreign Language Oscar).

It teems with conflicts involving class, generations, responsibility, mental health and good old-fashioned lying.  In the end, it's all about morality. 

When you're pushed against the wall to the brittle end of your emotions, how do you react? 

'A Separation' ends with a whimper, not a bang, but that is essential to Farhadi's realism.  

How often do life's most challenging situations end neat and clean?"    Clint O'Connor, Plain Dealer Film Critic

 

If you do not see the video trailer on you screen, click here.

 

 

A New-Fashioned Valentine Making Party in Vermont - What Happens When Friends & Neighbors Get Together to Create Cards? Magic!

 

 

 

 

“Art washes away from the soul the dust of everyday life”

Pablo Picasso

 

If you received this post via email, click here to get to the web version with all the links & gorgeous photos.

The absolutely best part about writing this blog is getting to know so many wonderful people from all around the U.S., Canada, and all over the world---Finland, Poland, Australia, New Zealand, Israel, Singapore, South Africa, Mexico, Ireland, England, and France--to name a few.

Exactly two years ago I got an email from Gael in Vermont, a speech pathologist, turned reading teacher, who is also a master baker.   She somehow stumbled upon my blog and before too long she changed her diet, her way of cooking, her exercise routine---and her health.  Her clothes got too big for her.

For two years now we've traveled on this journey together--and along the way she's recommended fabulous recipes, brilliant books, thought-provoking movies, eye-opening  articles, inspiring ideas, and websites that were new to me.  We've shared stories about our families, our friends, our work.  And now we're good friends--although we've never met.  But, I'm sure we will.

Today's post isn't about healthy diets or exercise or medical research.

It's about the main reason we want to stay healthy--to enjoy our lives, our families, our friends, and make each other happier along the way.  It's about an-out-of-the-ordinary way to get together with friends--new and old--to be creative, eat yummy food, gossip, concentrate, and share our love.

 

I'm Going to Have a Valentine-Making Party

 

In late January Gael wrote to tell me about this absolutely great-idea-for-a-grown-up-girlfriend-party she was hosting.   Getting a bunch of friends together--from different circles in her life--to do something that no one has done since, well,maybe age 10--making homemade Valentines.  Plus gossip, laugh, listen to music, & eat fantastic plant-strong food.

But, this is Gael's story, not mine.  So, I'm going to let her tell it.

Take it away, Gael.

 

The Invitation

 

I hadn’t created a handmade Valentine since 3^rd grade…that’s where I learned to cut out a symmetrical heart along the fold of colorful paper and glue it to a doily.

Well, jump ahead 50 years, then add all the beautiful and eye catching scrap booking materials, a few friends and a lovely plant-strong meal…and you’ve got yourself a party! That’s what I envisioned in my head…now I had to make it happen.

 

This was the simple invitation sent via email:

 

Dear Lovely Friends,

You are invited to a Valentine-Making Party at my home!

When:  Saturday January 28th

Time:   11:00 AM gathering and chat, then lunch, then cards 

I have collected tons of gorgeous, dazzling paper and blank cards, glue of all sorts, fabulous art supplies and fancy cutting scissors, letters, stencils, stamps and stamping pads of all colors...and wonderful ideas for us to use or expand upon.

We can make things pop-out! We can make things glitter!

I'll make some lunch to energize us and some sweets to keep the creativity bubbling!

Come and create a wonderful, hand-made Valentine for your sweetie or your best friend or your kids or grandkids or a special person in your life.

What could be better than receiving a handmade gift made from the heart?!

 

The Guest List

 

I invited some school friends, some Saturday job friends, my art friends, and my sister-friends…all my “worlds would be colliding” (as George Costanza mentioned to Jerry Seinfeld long ago).

I asked them to bring their own scissors, some fabric and ribbons, and any photos of their darlings they’d like to incorporate into a card. And they all RSVP’ed with great enthusiasm and anticipation. 

 

What's on the Menu?

Now for the menu. Let’s see…cold winter day in Vermont. Hmmm, nothing better than a hot bowl of Isa’s Tempeh Chili served over brown rice alongside her Cool Slaw with baskets of corn chips.

Friends were bringing drinks and dessert and chocolates, of course!  

In my pre-vegan life, I was a “foodie”…always hunting down the best of the best dishes, traveling to the hippest restaurants, and buying only the finest ingredients.

I catered for 10 years and now work on Saturdays at one of country’s premier baking companies as a demonstration baker. So when I made my radical shift to a vegan lifestyle, my friends didn’t know what to expect when they arrived at my home for lunch or dinner. So far, though, I think everyone has been happy with my plant-strong meals…and this Valentine’s Day Party luncheon was no exception. 

 

The Afternoon Festivities

 

We ate lunch first...for stamina, and talked about our inspirations (who we're making our cards for), then we cleared the decks and began cutting, pasting, stamping, lettering, and folding!

We looked at photos of the cards I made last year for my niece Jillian and nephew Graham, and my son Jeremy in California. Being properly inspired, the heads went down and the hands got busy.

 

 

 

At first, the ladies were overwhelmed with all the decorative papers and supply choices that they didn’t know where to start. Luckily, Theresa brought along a template she downloaded from Better Homes and Gardens for a card that had heart shaped doors that opened. That was a huge success…we made copies of that template and the party buzzed into focus.

 

 

It was such a girly-girl time...picking out patterned papers for our cards, cutting hearts, authoring the messages (we mostly used Beatles love song lyrics) and consulting one another for color choices and sizes.

 

And then the fascinating “perfect moment” happened…when everyone was so focused and deep in thought and making all those tiny decisions about how their card wants to look that the room’s clamor quieted down and no one really felt the need to engage.

I love when that happens. Just the quiet clinking, tapping, snipping, clicking of work being done. 

At the end of the day, we had “display time” to look at everyone’s cards and needless to say, we were astonished at the ingenuity and creativity.

I took glamour shots of all the cards. The family photos were worked seamlessly into delicate designs; the fabrics were used as scenery; ribbons were used as lovely borders, and the decorative papers were layered with doilies with love messages that would make Hallmark green with envy.

 

For the final moments of our day, the ladies remarked that they couldn’t wait until next year or even the next holiday to do this again! And I couldn’t agree more…but wait, there’s more!

 

When You Throw a Good Party Everyone Wants to Be Invited 

 

The very next day, I related the story of the party to my neighbor-friend Christie and I noticed her face light up at the thought of joining such a fun venture, so....

 

Gael's Valentine Party Number Two!

 

The following Friday evening, our other neighbor friends joined Christie and me at my arts and crafts table. I re-organized the papers, straightened out the supplies and made a fruit salad for dessert.

I was even more inspired as I shared my photos of the cards that were made the week previous. They couldn’t wait to get started.

They invented cards I'd never imagined and now they’d like to make cards for all occasions! This must be magical. Everyone left walking on air. As they walked home, I thought about how wonderful it was for me to connect with them on this level.

I’m new to their established circle, and this gave us a chance to have fun together in a creative atmosphere.

 

The After-Party Reviews

 

Here’s what Lin wrote to me in the morning:

 

Such a great night last night.  Wonderful idea to make valentines. 

Felt a bit like a kid again in all the good ways. 

Everyone had such a good time. You are such a great hostess, planner, great energy person, my Friend.

So glad you are one of the homie girls.

I can't wait to hear the reaction from my kids when they get their homemade valentines from me. 

Bless you for giving all of us the opportunity to play last night!

 

And Christie:

 

 I haven't had so much fun in ages - like being back in grade school.

I love doing stuff like the cards and I hope we can do it again for Easter or maybe just make a supply of birthday cards!

Thank you for opening your home to us all :)

 

 What Does a Valentine Party Have to Do with the "Rock and Siegel Healthy Mind Platter"?

 

Back in July, Debby wrote a blog posting about research that came from Drs. Rock and Siegel concerning the Healthy Mind Platter…the seven daily activities that make up the full set of ‘mental nutrients' that your brain needs to function at its best.

Well, I couldn’t provide the physical activity or the sleep nutrients, but what we engaged in at the arts table provided us with: 

 

*creative play time

*social connection to friends time

*a little down time where our minds could wander 

*time “in” to focus on images, thoughts and feelings and

*focus time on the task at hand

 

I’d say that homemade, handmade Valentine’s cards provided us with more than the cards…there is no doubt that we’ll do this again.

Last week when our loved ones opened up their lovely and loving cards. I only wish we could have been there to see their faces!

 

That's Gael in the Middle, Surrounded by Her Gal Pals

 

The After Valentine's Day Card Reviews Came Pouring In--Sharing the Love

 

As a postscript... the combined message is always one of LOVE.

All our grown kids loved the cards and couldn't believe that the Mom's made them.

Relatives and friends gushed.

Parent were thrilled that we took the time and energy to make something symbolic of Valentine's Day and sent it to them.

"Gael, I made a Valentine for my brother & sister-in-law (he has Parkinson's with progressing dementia)..and I put a photo of the two of them from 15 years ago inside the open-up heart.---They gave the card a place of honor in their home.  They were so surprised, touched, & grateful for their Valentine."

One friend said, "I just had a phone call from an elderly uncle who was so touched by his Valentine with a photo of his deceased wife inside the heart!

My son and his lady in California are used to my handmade cards and package of treats so they look forward to receiving something specials for most holidays.

This year's cards, however, resonated strongly with them both.  I made Julia's open-up heart card (like the one I received from Gael) with a cooking theme, complete with mini-sized wooden plate and fork glued inside!  She's a true "foodie".   And for son Jeremy...just massive amounts of hearts and loads of love inside.

Seriously, what could be better?  All of our recipients have phoned in to let us know that the cards are either on display in their homes or tucked inside pocketbooks ready to be proudly shown to friends.

The Bottom Line:  It was wonderful for us to give of ourselves and it was doubly wonderful to hear the responses.  Love all around!!

Next party...Oscar Night!   Everyone has to bring a dish reflecting one of the nominated films!  Let's see if I can rent a red carpet leading to my house!  Everyone needs a make-a-party-happen friend like Gael, right?

 

And I Can't Thank Gael Enough for the Beautiful Homemade Card & Message She Sent Me

 

The last time I got a homemade Valentine was, let's see, when my youngest son was 10 years old--eighteen years ago!

It's not everyday that you can be fortunate enough to receive such a lovely homemade card with a heart-felt special message inside like the one I received!   Thank you, Gael.   You definitely made my day, girlfriend!!

 

Next Valentine's Day I Want to Be Invited the the Best Card-Making Party in Vermont!

 

 

 

Anytime Valentine Chocolate Treats for Breakfast, Snacks, or Dessert - It's Just Beans, Oats, Chia, and Dates (and Stevia)

 

Valentine Black Bean Brownie topped with Chocolate Chia Mocha Mousse

 

 

 

The Black Bean Brownie Base

 

If you received this post via email, click here to get to the web version with the photos & links.

 

Short & Sweet - Cocoa Rocks!  Chocolate Doesn't!

 

Here's the deal with cocoa.  You really can have your cake & eat it too--as long as it's made with cocoa powder, no sugar, no eggs, & no added fat!

Impossible you say?  Well, just follow along & I'll share some of the chocolate delights I've been eating lately, thanks to a little help from my friends:  Amy, an HHLL reader and Wendy of Health Girl's Kitchen (another HHLL reader)

 

First the Science of Cocoa

The Greek name for cocoa means, "Drink of the Gods".  Maybe they were on to something.  Epichatechin is the polyphenol in cocoa that does its magic on the cardiovascular system.

• It lowers blood pressure
• It reduces insulin resistance and improves platelet function
• It increases nitric oxide production--that "magic gas" that improves endothelial function, and it has anti-oxidant and anti-inflammatory properties.
• In a recent meta-analysis in the journal Circulation, 75 grams of dark chocolate for 3 weeks increased HDLs by 14% and decreased LDL oxidation. Lowering blood pressure took even less cocoa to do the job.
• How does cocoa do all this?  It's probably because it increases the availability of nitric oxide, and it also increases arginase--which prevents nitric oxide from breaking down.  It's a 2-for-one!
• Cocoa's best benefit?  It inhibits the kind of inflammation that creates atherosclerotic plaque.
• This study will give you a good reason to drink cocoa daily.  One of the tests for a healthy vasculature is the ability of our blood vessels to dilate.  This study looked at the dilation of arteries after drinking a high flavanoid cocoa drink, compared to a low flavonoid drink.  There was a significant increase in vasodilation with the high flavonoid drink--and nitric oxide levels increased as the level of flavonoids in the cocoa increased.
• Watch out!  Avoid cocoa or dark chocolate that is "Dutch-Processed" or is treated with an alkali to decrease its bitterness--that destroys the flavonoids!

 

Healthy Dessert Heaven.  Mix the Cocoa with Beans, Oats, Chia, Dates, & a Dash of Stevia.  TADA!

 

Honestly, I rarely make desserts.  But, when you need a little treat---or company is coming--sometimes you want more than just fruit. 

Hard to believe, but the combo of cocoa, beans or oats, chia, dates & stevia really can produce a sweet chocolate treat that's acceptable to most any palate.  Well maybe not for serious chocoholics.  I'm sure my palate has changed over the past 4 years.

Take Amy's chocolate hummus for example--or chocolate garbanzo ganache, as Son #1 says I should call it.   What's better for you?  A quarter cup of garbanzo beans, cocoa, and  half of  a date---or a 300+ calorie dark chocolate bar?  Hmm, I'll have to think about that one.

 

 

The Black Bean Brownie Topped with Mocha Chocolate Chia "Mousse"

 

Here's the back story on this recipe.

In January I heard from Amy, an HHLL reader who has been experimenting with creating healthy no-sugar & no-fat chocolate desserts.  First she sent me her Chocolate Hummus recipe--which Son #1 says I should rename Chocolate Garbanzo Ganache--because it sounds better than hummus.  And then Amy sent me her recipe for what she describes as,  "The most delectable flourless chocolate black bean cake you can imagine."

But, her flourless cake had a big deal-breaker for me.  It contained 3 eggs.

Amy has her own health turn-around story which sounds very similar to mine.  She's always been fit, eaten a healthy diet & exercised.  But, her "fit & healthy" mom also had triple bypass surgery a few years back & her grandmother died of a heart attack at age 69. 

Last March, after reading my blog, Amy started changing her diet to about 95% vegan & no-oil--and at last count her own "too high" cholesterol has dropped 50 points, as well as her weight.  And now she's enjoying delicious after-dinner treats like her "chocolate hummus" and frozen bananas.

 

In Search of the Perfect Egg Substitute for Amy's Amazing Flourless Black Bean Chocolate Cake

 

The Healthy Librarian's search for the perfect egg substitute to make Amy's Flourless Black Bean Chocolate Cake:

 

1.  Flax eggs.  First I made Amy's recipe with "flax eggs".  1 tablespoon of flax meal mixed with 3 tablespoons of water for every egg.   The Verdict:  It was good--but not great.  The "flax eggs" had a slightly bitter edge.

2. Ener-G.   Next, I tried the recipe with Ener-G, a commercial egg substitute.  The Verdict:  The "flax eggs" were better.  The Energ-G had an off-taste I didn't quite care for in the brownies.  But, of course I still ate this batch of black bean brownies, anyway.

3.  Chia eggs.  Then I tried, "chia gel".   I love the no-taste of chia a lot better than flax.  Why not give it a try?   

Here's the chia egg recipe:  1 tablespoon of chia seeds mixed with 1/4 cup of water for each egg.  Mix well. Allow to gel for at least 20 minutes.  I mixed up the equivalent of 3 eggs, and dumped 3/4 of a cup of chia gel into the flourless chocolate cake ingredients.  After 20 minutes of baking it was totally mushy.  Baked it for 10 more minutes.  Still too gooey.  After 40 minutes it still wasn't set, but I took it out of the oven--covered it up & stuck it in the refrigerator.   The next day it was more solid, and I could cut it into squares.  It was fudgey and delicious.  I asked Amy to give it a try.   She had the same experience as I did--but, it just wouldn't really turn into "cake" or even "brownies" as we know them--but they tasted good.  It wasn't the same cake she made with 3 real eggs.  So I kept on tinkering.

4.  The fourth time was the charm.  Instead of adding 3/4 cup of chia gel to the recipe, I added just 5 tablespoons.  And to give it a little more "brownie-like" texture, I added in 1/4 cup of "freshly ground" oat flour--made by processessing some oatmeal (rolled oats).   The no longer "flour-less" black bean brownie was done at 20 minutes--and it was delicious!

 

 

The Black Bean Chocolate Chia Brownie Topped with Mocha Chocolate Chia Banana "Mousse"

 

 

Click here for a copy of the recipe on one page.

Ingredients:

• 1 can-15 ounces black beans, rinsed & drained

• 5 tablespoons chia gel  (make this 20 minutes or more ahead of time with 3 TBS of chia seeds & 3/4 cup of water & stir well.  After about 5 more minutes, stir again, so it's not clumpy & it's a nice thick gel--refrigerate leftovers (here's the link for the instructions)--then measure out just 5 TBS of gel)   If you have time--make the chia gel ahead of time & keep it in the refrigerator overnight.  It keeps for a week.

• 1/4 cup of cocoa (I love Penzey's natural un-Dutched cocoa--I can really taste the difference)  (if you think it's needed you can add 1 add'l TBS of cocoa) 

• 2 tsp. of baking powder

• Pinch of salt

• 2 tsp of instant espresso powder  (I use Medaglia D'oro brand--and it's available everywhere in the coffee department of the grocery store)

• 1 TBS of vanilla  (yes, a tablespoon)

• 8 pitted dates (9 if they aren't plump or moist)  Use the biggest & moistest of the bunch.

• 3 packets of stevia  (I like Sweet Leaf)  I've researched stevia--and it's perfectly safe.

• 1/4 cup of oat flour or make it yourself with 1/3 cup of rolled oats processed into flour--then measure just 1/4 cup of "oat flour"   Process the oats into flour before you do anything--and set aside.

• 1/4 cup of chopped walnuts

 

Preparation:

Preheat oven to 350 degrees.

1.  Process oats into flour (if you don't have oat flour) and remove to a bowl--I did it this way.)

2.  Process dates until they are a paste.  This can be annoying, with the need to stop & scrape it down, or use the Pulse function of your food processor. 

3. Add the drained beans & process them with the dates until they're completely smooth & mixed well into the dates.

4.  Add in the chia gel if this mixture is getting too hard to process & needs liquid to get it mixed up well

5.  Add in the coffee, the cocoa, the vanilla & stevia.

6.  Add the oat flour after everything is mixed well.
 
7.  Add the baking powder & salt last.  Finally add the walnuts, & pulse just a few times to mix in.

8.  Place mixture in an 8-inch silicone pan.   Any other is OK, too, but you might need to spray it so it doesn't stick.  Bake at 350 degrees for 20 minutes only, & test.  You don't want it to overcook--but you don't want it too loose or undercooked.  Go by "feel"--this is a moist brownie

Cool,  cover tightly with foil.  

Serve topped with a dollop of  chocolate chia banana "mousse"   (It's the chia breakfast pudding I posted about earlier.  Very versatile!)

An HHLL reader saw my preview Valentine chocolate treat pics on my Facebook page & asked for the recipe ahead of time for her book club.  Here's what she had to say about it: 

 

"mmmmm. It was all a hit. I think this was the first time any of those ladies tried chia seeds in something! I finished the topping off with my green smoothie this morning.

I did not have stevia, so I used 1/4 cup sugar in the brownie and added some chocolate chips. I toasted the walnuts and served them as a condiment (forgot to add it to the batter). It was all very yummy. Thanks for sharing. :)"

 

 

My Tweaked Version of HGK's Grasshopper Chocolate Oatmeal Parfait with a Crazy Spinach Banana Frozen "Soft Serve"

 

 

HGK's Grasshopper Chocolate Oatmeal Nutrition Powerhouse Breakfast

 

Believe it or not, this crazy looking breakfast is delicious & will keep you filled for hours!  It's another veritable nutritional powerhouse.

 

To get a copy of all the versions of this recipe on one page, click here!

Five Ways of Making This Chocolate Mint Breakfast Parfait

1.  Here's Wendy's Health Girl's Kitchen original recipe.

2.  The Healthy Librarian's "make it in the morning" version. 

Option 1:

• 1/3 cup regular oats (not steel cut)
• about 7/8 of a cup of soy or other non-dairy milk
• 1 tablespoons chia seeds
• 1/2 tablespoon good quality non-Dutched cocoa--Penzey's is the best
• 1/2 to 1 packet of stevia (or 1 tsp maple syrup)
• 1/4 tsp vanilla

Mix everything together & microwave it in a large bowl until done--depends on your microwave.

Option 2:

If you already have a batch of chocolate slow-cooker steel cut oatmeal made, you're already halfway there.  Scoop out 1/4 of the batch for layering.  Warm it up, or not, and sprinkle 1 tablespoon of chia into it.

Option 3:

Here's how to make my chocolate steel cut oatmeal in the morning if you don't have a slow-cooker, or you forgot to get it started last night.  

1. Follow all the directions for the slow-cooker recipe, but CUT THE WATER DOWN TO ONE CUP--and CUT THE MILK DOWN TO TWO CUPS. 

2. Heat the one cup of water in the microwave & mix the cocoa in it to properly mix it together.  

3. Mix all the ingredients into a saucepan, and heat until it starts to boil.  Lower the heat to a low simmer, stir with a wooden spoon occasionally.  Keep a careful watch, but, this should take about 15 to 25 minutes to absorb most of the liquid, and get creamy and delicious. 

4.  The crockpot/slow-cooker version is a lot better tasting--but this works!

The Spinach Frozen Banana "Soft Serve" Layer

• 1 large frozen banana or 1 1/2 small frozen bananas (be sure to freeze bananas already cut up into pieces!!!)
• 1 cup frozen spinach--the kind that's in a plastic bag--not a solid frozen block
• about 1/4 cup of soy or non-dairy milk
• 1/8 tsp peppermint extract---if you're not fond of mint flavoring, leave this out & add vanilla

Mix the frozen spinach, the milk, and the banana in a VitaMix or food processor & blend until smooth & creamy.  Add a little more milk if necessary.  You'll need the plunger with the VitaMix. 

Now layer the oatmeal & minty soft-serve and enjoy!

Don't have a VitaMix?  Don't have a food processor?  Don't have any frozen bananas in your freezer?  No problem.

No worries--mix the spinach & a regular banana with the mint extract or vanilla in your regular blender & eat your oatmeal like this!   I call it, "Green Eggs and Chocolate Ham".   It looks ridiculous, but it tastes fantastic!

 

Short Order Green "Eggs" and Chocolate "Ham" for Breakfast

 

Check out the nutritional content of this breakfast.  Based on rolled oats (not steel-cut) and soy milk.  You will feel full for hours!

 

Nutrition Facts Wendy's HGK Grasshopper Chocolate Oatmeal
Serving Size: 1 recipe
Amount Per Serving
Calories	407
Total Fat	8.3g
Saturated Fat	1g
Trans Fat	0g
Cholesterol	0mg
Sodium	221mg
Carbohydrate	66.6g
Dietary Fiber	11.1g
Sugars	32.7g
Protein	18.9g
Vitamin A 80% Vitamin C 17% Calcium    28% Iron 24%

 

 

Amy's Chocolate Hummus Renamed Chocolate Garbanzo (or Cannellini) Ganache

 

As a Snack with Half a Banana

 

Served with Berries

 

 

It's hard to believe that a can of garbanzo beans, cocoa, a little espresso powder, some dates & stevia can make something SO Delicious, but it does! 

Full Disclosure:  Be careful with this hummus!  It's so good you'll be tempted to eat it by the spoonful.

 

For a copy of the recipe on one page, click here:

Makes about 2 cups

Serves:  at least 8 servings

 

Ingredients:

• 1 15-ounce can of garbanzo or cannellini beans. UPDATE 3/2/12:  Cannellini beans are better!!  Unlike garbanzos, they have a perfect omega 3:omega 6 ratio--and they make a superior & creamier hummus/ganache!
    Do not drain--you'll need the reserved liquid for the hummus!!!
• 1 tablespoon of peanut butter, or Better'N Peanut Butter or the best choice: mix up your own with defatted peanut butter with PB2.   Good news!  PB2 is now available at Whole Foods, where I live.
• 1/2 cup of non-Dutched cocoa.  Penzey's Natural is THE Best Tasting.
• 3 packets of stevia  (I prefer the Sweet Leaf brand) I've read the research on stevia, I've talked to the company, and I'm personally 100% comfortable using this product.
• 1 teaspoon of instant espresso coffee (I use Medaglia D'Oro brand--availabe at most groceries)
• 4 large pitted Medjool dates--pick out the plumpest, moistest ones.
  
• 1 teaspoon of good quality real vanilla extract
• 1/4 or more of the reserved liquid from the garbanzo beans.  Start with 1/4 cup of the liquid, add more until it's the consistency you like.
  
• a few grinds (or a mini-pinch) of sea salt

 Preparation:

1.  Empty the entire can of garbanzo or cannellini beans & liquid into a heat-proof bowl.  Microwave it until it's nice & warm.   This helps with the blending.

2.  Carefully drain the beans, but reserve the liquid to add back into the hummus to make it creamy

3.  Prepare your PB2 if you are using it.

4.  Throw everything into the food processor, including 1/4 cup of the reserved garbanzo/cannellini liquid.  That's all there is to it!  Note: It's really too hard to make this in a blender--it's thick--and it will be hard to get it out of the blender jar/perhaps a VitaMix would work, but a food processor is preferred.  That's all there is to it.

5.  Keeps well in the refrigerator for up to a week.  Enjoy with sliced bananas, berries, or however you like.

 

What's Your Favorite Healthy Chocolate Treat?

If You Try Any of These Recipes, Please Give Us All Feedback!  I Love Hearing From You.

  

Sharing the Love - Good-Bye Field Roast, Hello Upton's Naturals - The Healthy Librarian's Crazy Good Chipotle "Chorizo" Sweet Potato, Roasted Corn, & Black Bean Lasagna

 

The Healthy Librarian's Crazy Good Chipotle Sweet Potato Chorizo Seitan Black Bean & Roasted Corn Lasagna 

 

Yikes!  It's been 2 weeks since I've had a chance to post anything.  Anybody miss me?

The Lab Rat & I were in St. Louis last week having a fine old time playing with the Beanie Baby & the Truck-Driving Grandson.  And it's been work work work every since I got home late on Monday night.

I'm way behind on so many posts--but, I just had to share this recipe that is clearly a Two-Thumbs-Up Winner, that was inspired by Kathy Hester's "The Vegan Slow Cooker".   

I put it together in a flash on Valentine's Night--and the Lab Rat & I enjoyed a very late romantic dinner eating Chipotle Sweet Potato Chorizo Lasagna as we watched 2 nerve-wracking episodes of the last season of "Big Love"--seeing the lives of the polygmous Henrickson family sadly spin out of control.  How's that for romantic?  "Big Love" is our guilty pleasure--and, honestly, it beats the heck out of eating chocolate. 

About this Crazy Good Chipotle Sweet Potato Chorizo Seitan Lasagna--it's ridiculously low-fat, high in protein, fiber, vitamin A, vitamin C, and iron.  It's 100% guaranteed company-worthy--and takes just 10 minutes of prep time.  Okay--full disclosure:  Plus 45 minutes to bake.

As for taste: It's a little sweet, a lot spicy--but not too much, & absolutely out-of-this-world.  I sure hope I'm not over-selling this.

In the "Just Saying" Blog Business Department:  I've got a very busy/exciting two months coming up, and although I will be posting about twice a week, to really keep up with all the health, medical, & wellness news,  I'd recommend checking in on the Happy Healthy Long Life - The Healthy Librarian Facebook Page regularly, if you aren't already.  It's a great way for me to post quickly, and share everything that's new.  You don't have to have a facebook account to check in--just hit the ESC button when you're prompted to log in.  If you hit that "like" button at the top of the page you'll get updates in your facebook news feed.  As you can see--my big overambitious plan to keep a weekly summary blog post of the facebook posts quickly fell apart when I went out of town!  Sorry.

 

Good Bye Field Roast Sausage - Hello Upton Naturals!

 

You all know about my love affair with Field Roast "Grain" Sausage.   Whether it's Italian, Mexican Chipotle, or Apple Sage--I love the stuff.  But, darn it, Field Roast has way too much expeller pressed safflower for my taste--and honestly, it was getting kind of embarrassing to keep telling you all to use it--even in small amounts. 

Sure, I tried to make my own sausages, using Isa's recipes, but they just didn't taste as good as Field Roast's--and who wants to go to all that extra work?  Hey, I'm already spending enough time in the kitchen as it is!

Enter, my new fave, Chicago-based Upton's Naturals.  One of you kind/savvy readers recommended I try no-added fat Chicago-based Upton Naturals Italian & Chorizo seitan.  Wow!  Great taste.  No fat. Too bad it's not sold in my neck of the woods--but, it is in St. Louis.  I brought home both the Italian & Chorizo varieties--and I'm sold on this seitan!  Check here for to see if you can find it near you.  As for me--I'm putting together an order with friends, buying it online--and storing a stash of Upton's in my freezer.

 

 

 

 The Healthy Librarian's Crazy Good Chipotle Sweet Potato Chorizo Seitan Black Beans &  Roasted Corn Lasagna

 

Topped with a Couple of Slices of Avocado - Perfection!

 

Recipe was inspired by Kathy Hester's "The Vegan Slow Cooker"

For a copy of the recipe on one page, click here:

Preparation time:  10 minutes

Bake time: 45 minutes

Serves:  8 generous portions

 

Ingredients:

• 1-2 large sweet potatoes (2 pounds), peeled, & thinly sliced (that's the only work you'll have to do) Tip:Parboil the sliced sweet potatoes until just tender--this will cut the cooking time. Too Busy to Bother Tip: Use Taylor's canned sweet potatoes--no sugar or syrup--might need 3 cans.  
• 2 16 ounce jars of your favorite salsa (I used chipotle)--enough for almost 4 cups of sauce (I used over-priced Guy Fieri's Chipotle salsa & LOVED the flavor.  It does have canola oil in the ingredient list, but it lists as 0 fat, which means it's less than .5 a gram, & still unacceptable if you follow Esselstyn's diet strictly.  Just saying...)
• 8 ounces of Upton's Naturals Chorizo flavored seitan (substitute with 2 links of Field Roast Mexican Chipotle "sausage", or 8 ounces of Trader Joe's Soy (Gluten-free) Chorizo, or make your own with this recipe. (you can substitute tomato paste or more beans or broth for the oil)
• 1 package of Food for Life corn tortillas  (12 count)
• 1 can (15 ounce) black beans, drained & rinsed
• 1 1/2  to 2 cups of Trader Joe's Roasted Frozen Corn--about 1/2 of a package (can substitute regular frozen corn)

Preparation:

1.  Preheat oven to 350 degrees

2.  Pour 1/4 of the salsa (scant cup) on the bottom of a 9 X 13" baking dish

3.  Cover the sauce with a single layer of the tortillas (1/3 of the package)--it's OK to cut some in half

4.  Top with 1/3 of the chorizo, 1/3 of the sweet potatoes, 1/3 of the roasted corn, & 1/3 of the black beans

5.  Now top with 1/4 of the salsa, and repeat the layering, starting with the tortillas.  You'll do this two times.

6. Cover the final layer with the rest of the salsa, spreading it well.  Cover the lasagna with non-stick foil & bake for about one hour to 1 hour & 15 minutes--until the sweet potatoes are tender, and everything is nice & piping hot.  Tip: Parboil the sliced sweet potatoes ahead of time to shorten the cooking time.

7.  If you are able to eat avocados, adding just a little on top adds a nice balance to the spiciness of this dish.

 

Sour Cream-Like Topping - Optional

This was so quick to make & it added a nice cooling taste to this spicy dish.

Soak 1/2 cup of cashews in 1/2 cup of water for 30 minutes.

Add 1/4 cup of lime juice to the cashews & water & blend in a high-speed blender (VitaMix) for a minute or two until creamy.  

Add a sprinkle of pepper & salt if you like.

 

Is this recipe a nutritional powerhouse or what?

 

Nutrition Facts Healthy Librarian's Chipotle Chorizo Sweet Potato Lasagna
Serving Size: 1 serving
Amount Per Serving
Calories	298
Total Fat	2.2g
Saturated Fat	0g
Trans Fat	0g
Cholesterol	0mg
Sodium	529mg
Carbohydrate	50g
Dietary Fiber	11.1g
Sugars	5.7g
Protein	15.2g
Vitamin A 93% Vitamin C 72% Calcium    11% Iron 29%

 

 

 

 

The Perfect Quick Pre-Work-Out Breakfast - Sonya O'Donnell's Chocolate Banana Chia Power Pudding - Followed by the Healthy Librarian's Favorite Friday Morning Work-Out

 

Sonya O'Donnell's Power Chia Banana Pudding

 

 

If you received this post via email, click here to get to the web version with all the links.

Lucky me--I don't work on Friday's.

But, no matter how late I get home on Thursday nights, without fail, I wake up early on Friday morning so I can get to my favorite workout:  Caroline's 30 minutes of spinning, followed by 30 minutes of weight-training intervals that keep the heart pumping.

There usually isn't much time for breakfast--and don't tell anyone--but, sometimes I leave the house without even brushing my teeth--until I get home!  Shhh!

Last week when I spotted Sonya O'Donnell's Quick Banana Chocolate Chia Pudding, I decided I had to give it a try.  I'm a sucker for pudding, chocolate, and chia.

Nothing could have been easier to whip up!  I added my secret ingredient--1 teaspoon of instant espresso powder to give it a touch of sophistication--and a little caffeine.

Let me tell you--this pudding is THE PERFECT PRE or POST WORKOUT fuel.  It even has champion tri-athlete Brendan Brazier's perfect workout fuel or recovery ratio:   3-4 grams of carbohydrates to 1 gram of protein for post recovery. 

 

It's a perfect nutritional powerhouse, with protein from the soy milk, hemp seeds, & chia--potassium from the banana--polyphenols & antioxidants from the cocoa--and carbohydrates, fiber, & antioxidants from the dates--and, it's loaded with omega-3s from the chia & hemp.  Oh baby.  Plus, it tastes delicious!

 

Making the Power Pudding--It's as Easy as Pie

 

Easy Ingredients--Non-Dairy Milk, Chia, Hulled Hemp Seeds, Banana, Dates, Vanilla, & Cinnamon

 

 

Here's Sonya's recipe, with my modifications of espresso powder & soy milk:

 

"Chia seeds are one of the oldest cultivated plants known to man.  They are loaded with antioxidants, essential fatty acids (3 and 6), vitamins, minerals and fiber.  

Chia seeds maintain blood sugar levels as they slow our bodies conversion of carbohydrates into simple sugars.  They are great for an athletic person as they can effectively replenish minerals lost in sweat.  

Chia seeds can also help in weight loss as they swell up to 10 times their size, which prevents absorption of some calories we eat.  Chia puddings are great for breakfast as they will provide you with ample energy throughout the day."

Read more about the benefits of cocoa and chia here and here and here.

 

For a copy of the recipe on one page, click here

Ingredients (makes 4 servings):

• 1½ cups EdenSoy Extra (it's fortified with calcium, B-12, & vitamin D, etc.)  Or use the non-dairy milk of your choice.   Sonya's recipe uses almond milk
• 1 organic banana
• 2 tablespoons hemp seeds
• 2 tablespoons raw cacao powder or Penzey's non-Dutched cocoa (my fave), or any non-Dutched cocoa
• ¼ tsp salt
• ½ cup chia seeds
• 2 medjool dates, pitted
• ½ tsp vanilla extract
• ½ tsp cinnamon
• 1 tsp instant espresso powder

Preparation:

1. Place the chia seeds in a medium sized mixing bowl.
2. Blend soy milk, banana, hemp seeds, cacao or cocoa, salt, dates, vanilla, espresso powder and cinnamon in a high speed blender.
3. Blend on high until a chocolate shake consistency is achieved.
4. Add wet ingredients to chia seeds and mix thoroughly.
5. Let stand for at least 20 minutes while chia seeds swell and become gel like.
6. Serve with a few goji berries as garnish.
7. Pudding will last in refrigerator, covered for a few days.

 

Nutrition Facts Sonya O'Donnell Chia Chocolate Banana Power Breakfast Pudding
Serving Size: 1 serving
Amount Per Serving
Calories	200
Total Fat	7g
Saturated Fat	0.7g
Trans Fat	0g
Cholesterol	0mg
Sodium	180mg
Carbohydrate	28g
Dietary Fiber	7.1g
Sugars	14.3g
Protein	7.5g
Vitamin A 12% Vitamin C 5% Calcium    9% Iron 9%

 

 

The Workout I Don't Ever Want to Miss

 

 The No-Frills Spin "Studio" at My Neighborhood Fitness Co-op

 

That's Me--Enjoying the 30 Minute Weight Work-Out after 30 Minutes of Spinning

 

My idea of a perfect workout:

• 30 minutes of spinning to get my heart rate thumping--in the company of a fun group of 20-somethings through 60-somethings  (namely me--& my friend Janet whose almost 60)
• 30 minutes of non-stop complex weight-training moves that simultaneously use the upper body & lower body to keep the heart rate up.   Think squats, lunges, push-ups, planks, abs, & working every possible upper body muscle group.  Always different, with a mixture of light & heavy weights, bands, & even paper plates!

 

Did the Power Pudding keep me fueled?

Absolutely!!   And I followed it up with some Green Smoothie & Chocolate Oatmeal with Berries when I got home.  I've got energy to spare!  And yes, I brushed my teeth right after that second breakfast!

 

What's your favorite pre or post workout meal?

What's your favorite work-out?

 

 

 

Happy Groundhog Day! The Bill Murray Movie, the Punxsutawney, PA Celebration, and Ellen Goodman's 1993 Meditation on Middle Age

 

Making the best of what we have....is not second best.  It is rather, a demand for active engagement in caring for what and whom we value.  That is what's touching about Groundhog Day.

-Ellen Goodman-

 

Happy 126th Groundhog Day!

If you received this post via email, click here to get to the web version with all the links.  

If this post looks familiar to you--it's not because you're suddenly trapped in a some cosmic Bill Murray-like Groundhog Day Life--stuck seeing the same HHLL post every morning!  Although, I'm guessing it must seem like that for some of you.

No, it's just my not-so-annual Groundhog Day post--that I first wrote in 2008 and reposted in 2009 and I'm now reposting it in 2012!

 

Living the Groundhog Day Life

 

I love Bill Murray's 1993 movie, Groundhog Day!  It's my favorite kind of film---funny with a profound message.  We can get stuck in the same place, doing the same thing, every last day of our lives, until we finally get it right.  Until we change ourselves.

Phil Connors is an arrogant, cynical, sarcastic weatherman who has come to Punxsutawney, PA on February 2 to cover the annual Groundhog Day celebration.

He's the kind of guy who no one can stand--and he could care less!  To Phil this is a backwater town, and the assignment is beneath him.  And to make matters worse, he discovers he's in the middle of huge cosmic joke that condemns him to living the same day, February 2 over and over again. 

Every blessed morning he wakes up to Sonny & Cher singing, "It Ain't Me Babe".  Eats the same breakfast & covers the same Groundhog Day festival, sees the same annoying people.....until he gets it right!

Before I saw Groundhog Day I had read Ellen Goodman's column about the movie. Now, nineteen years later I still think about what the movie meant to her and I just have to share her Zen-like meditation on middle-age:

In the middle of the movie Phil says in utter despair to a man sitting next to him at a bar:

 

"What would you do if you were stuck in one place and every day was the same and nothing mattered?"  

 

Here's what Ellen Goodman had to say back in 1993:

"What would you do if you woke up in the same place and every day was the same?

For most people, middle age is a little bit like that.  It's long past the time of life when most of us were building our careers, beginning our families and nesting. 

It's the maintenance stage when an extraordinary amount of energy is going to upkeep - keeping up the commitments you have. One morning inevitably looks a lot like the one before it.....

But in real life, those of us who do not want to start over in the middle face a different test of renewal.  Daily renewal.  Getting up in the same place, doing the same things - only making it matter.

So we have to figure out how to make the best of what we have.

Making the best of what we have....is not second best.  It is rather, a demand for active engagement in caring for what and whom we value.

That is what's touching about Groundhog Day.  Our trapped weatherman has to learn this the hard way.  His life is reduced to one inescapable day.  It's the entire deck he's been dealt, the allotment of flowers he can arrange, the cast of characters in his life.

He goes through stages of feeling trapped, depressed, and living as if there's no tomorrow.  He finally comes to the not-so-profound-but-still-pretty-rare realization that he can change his world by changing himself.

..it's about making the best of what you have...over and over. Making small repairs and improvements so that the commitments of midlife--the work you do and people you love--don't become a trap.  They become and remain the town in which you choose to live even when you have options.

"Groundhog Day" is the perfect renewal movie when we're trapped in the middle of one of the coldest & snowiest winters (and the most challenging economic times) I can remember in a long time.

Note:  That might have been true in 2008 & 2009.  But, this winter it feels kind of nice to be trapped in the middle of one of the warmest & least snowy winters I can remember.  As the for economic scene--doesn't seem like much has changed in that department.

 

And the Pursuit of Happiness - How About That Maira?

If you've never had the opportunity to see Maira Kalman's gorgeous artistic essay, "And the Pursuit of Happiness" in the 2/01/09 New York TImes --please take a look & say "Hallelujah!"  

Feast your eyes & spirt on this!  Click here!    Her artistic column "And the Pursuit of Happiness,"  about American democracy, appeared on the last Friday of each month in 2009 in the New York Times.  You will find all of Maira's pictorial essays at the bottom of the link.  Enjoy!

Happy President's Day month, too!