Happy Healthy Long Life

Friday Night Dinner & a Movie - "Safety Not Guaranteed", Vietnamese Bahn Mi Salad/Sandwiches & Blueberry Banana Oat Bars for a Post-Movie Dessert

 

The Dinner:  Deconstructed Vietnamese Bahn Mi Salad/Sanwiches--Adapted from Quick-Fix Vegan

 

The Dessert:  Blueberry Banana Oat Bars--Adapted from Katelin Petersen & Cathy Fisher

 

 

The Movie:  Safety Not Guaranteed  (click here if you can't view video)

 

If you received this post via email, click here to get to web-version with the movie trailer, photos, links, & to comment, of course.  Love the feedback, for sure. 

Summer has barely begun & I'm already feeling like there aren't enough hours in the day to fit everything in that I want to do.

It's called F.O.M.O--Fear of Missing Out.   Maybe you're feeling it, too!

Lazy afternoons on the porch, with a book in hand is what I want more of.  Hasn't happened yet.

Picnics, outdoor concerts, family vacations, hikes, bike rides, out-of-town company, weddings, gardening, day trips, weekend trips, local wineries, berry picking, and long after-dinner walks.  Summer's just too short to fit it all in.

Almost every weekend through Labor Day is booked for me & LR--so expect fewer & shorter blog posts until after Labor Day.   

It's definitely hard to find the extra time needed for blogging when gorgeous weather & summer plans beckon.

So, if you want to keep up with what I'm reading, cooking, & learning about everyday, make your way over to the Happy Healthy Long Life - The Healthy Librarian Facebook page occasionally & catch up on my daily posts.  

You don't even need to be on Facebook to view the page!  It's open to everyone.  You can also link to it on the blog--by clicking on my FB picture in the upper right-hand corner.  If you "like me" you'll get updates--but, I know that can be very annoying for some of you.

I promised myself I'd definitely write a blog post today.  I've got a list a mile long of posts I want to share, but in the end, I decided to share two fantastic recipes the Lab Rat & I enjoyed last night--and the movie that knocked our socks off!

Here's on my MUST-POST list---when I've got the time:

• A presentation by Dr. Mladen Golubic of the Cleveland Clinic Wellness Institute:  "Take Control of Your Health: A Proactive Approach to Wellness & Aging"  Diet, Exercise & Stress Reduction will make it happen.
• This week's "Gal Pal Getway":  So, how do you travel to the middle of nowhere & find decent food? Don't count on it.  We brought our own and it was spectacular.
• The "Strong Bone" diet.  It's not just Vitamin D & Calcium.  A summary of three recent articles that spell out the protocol for strong bones--the right nutrients & the questionable supplements.  
• How our gut bacteria work for us:  protect us from heart disease, diarrhea, inflammatory bowel disease, obesity, type-2 diabetes, clear out the toxins, & boost our immune system.  What kind of a diet promotes a healthy gut microbiota?  And what kind doesn't?  When do you need to take pre or probiotics?   It's definitely not daily.
• Two cardiologists and one cardiovascular surgeon who decided to follow Esselstyn's plant-based no-oil diet.  What's their story, why did they decide to take this route for themselves, and how has it benefited their health.  
• Out of Lund University:  How oats can help protect us from atherosclerosis.
• My 2-year eating plant-based no-added-oil update & the Great Clothes Closet Purge
• More on plant-based athletes--how the diet improves performance, promotes weight loss, & better health.
• Success stories from HHLL readers!
• The 100% plant-based Washington, DC trip and how eating out will make you fat in a flash, even in walk-friendly city.
• Lifestyle & diet in the prevention of prostate cancer--recent research update.
• A recent large study on the synergistic effects of vegetables, fruit, & exercise on cutting mortality in older women.
• My B-12 test results update.  What one B-12 expert told me.
• A summary of the People's Pharmacy interview with Harriet Lerner, a wise grounded long-married clinical psychologist.  Wise common-sense advice. Her recent book is Marriage Rules & the interview is "Making Marriage Work".
• Russian Kale Rules!  The best vegetable we've ever grown in our garden.  Kale all summer long. 
• The five new books I'm reading that are changing how I think about everyday life:  Charles Duhigg's The Power of Habit: Why We Do What We Do in Life & Business; Anna Quindlen's Lots of Candles, Plenty of Cake: A Memoir; Thomas Sterner's The Practicing Mind: Developing Focus and Discipline in Your Life; Dr. Martha Herbert's The Autism Revolution: Whole Body Strategies for Making Life All It Can Be;  Gretchen Reynold's The First 20 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter, & Live Longer.
• More awesome plant-based-no-oil recipes for Cheesy Kale Chips; Sicilian Orzo Salad with a No-Oil Dressing; Farro Salad with Grilled Eggplant, Tomatoes, & Onions; Almost Instant Vegetable Biryani; and Saag Aloo.
• And that's just for starters!  Phew! Glad I got that off my chest.  If you've been keeping up with my FB page you've read summaries of a lot of these already.  Love to hear which ones of these pique your interest.  Tell me.  I really want to know.

 

 

Friday Night at the Movies

 

 The Mission Has to Do Mostly with Regrets, Mistakes....and Love

 

The Lab Rat & I have been seeing the trailer for this must-see movie for months now.  Well, let me be clear.  It's a must-see movie only if you like a crazy quirky sensitive mixture of science fiction, time travel, tender love story, personal growth, characters you adore & root for, laugh-out-loud comedy, and a plot with surprising twists.  This one really works.  For me & LR, that's is.

We absolutely both agreed 100% that we were going to see this one.  True embarrassing confession:  When we were 20 years old we spent an entire day at one of the best libraries in the country researching time travel.  Neither of us can remember what we were possibly thinking---but, we actually spent a day researching time travel.  Hey, we were 20 years old!

Here's the "Safety Not Guaranteed" pitch:

"When an unusual classified ad inspires three cynical Seattle magazine employees to look for the story behind it, they discover a mysterious eccentric named Kenneth, a likable but paranoid supermarket clerk, who believes he¹s solved the riddle of time travel and intends to depart again soon. 

Together, they embark on a hilarious, smart, and unexpectedly heartfelt journey that reveals how far believing can take you."

I'll say no more.  I don't want to give away a thing.   If the trailer has you intrigued, check out where it's playing, here.

In three words:  Charming, hysterical, sensitive.

So....the movie was starting at 7:05 last night.

It was already 5:00 pm & we hadn't given a single thought to what we were having for dinner.

I opened up Quick-Fix Vegan & decided on "The Deconstructed Ba^'hn M^'i Salad".  

The Lab Rat got started on the seitan and the prep, while I ran to the grocery store to pick up pre-shredded cabbage, cilantro & a baguette. We used what we had on hand: Upton's Chorizo Seitan--even though this was a Vietnamese salad.  It really worked.

We put the whole amazing delicious salad/sandwich fixings together in 30 minutes.   We ate & headed out the door with plenty of time to spare.  I cannot wait to devour the left-overs for lunch.

And those "man these are fantastic" Blueberry Banana Oat Bars.  That was dessert when we got home.

 

Quick-Fix Vegan Adapted Deconstructed B^'ahn Mi^' Salad/Sandwiches

 

I Call It a Cancer-Fighting Salad of Sorts--With Cabbage, Garlic, Green Onions, & Maybe Cilantro

 

Deconstructed Vietnamese Ba'hn M'i Salad Sandwiches, Adapted from Quick-Fix Vegan

Click here for a copy of the recipe on one page

Serves 4

Ingredients:

8 ounces of seitan (ground crumble style, like Upton's preferred) or extra-firm tofu, pressed & thinly sliced or soy crumbles  or thinly sliced baked tofu.  NOTE:  We used Upton's Chorizo Seitan, which is what we had in the refrigerator.  It makes for a spicy salad, just the way we like it.  Use plain seitan, if you like less spice.  Finely chop your seitan, if the ground crumbles aren't available or use ground soy crumbles.

2 cloves of garlic, minced

1 1/2 teaspoon grated fresh ginger NOTE: I'm tired of throwing out dried out ginger.  Penzey's Dried, Sliced China Ginger Root worked well in this recipe.  We ground it in the coffee grinder.

3 tablespoons of low-sodium soy sauce, divided

2 tablespoons of hoisin sauce

2 teaspoons sriracha sauce (aka Rooster Sauce)  Note: use less if you prefer less heat

1 teaspoon of sugar (or substitute of your choice)

2 tablespoons seasoned or plain rice wine vinegar 

3 cups of finely shredded cabbage (I used pre-shredded cabbage for convenience, my local store has freshly shredded cabbage)

1 large carrot, shredded (or use pre-shredded carrots for convenience)

1/2 English cucumber, peeled & chopped (I used 3/4 of a large regular cucumber)

1 cup fresh cilantro leaves (can chop or not)

1/4 cup minced green onions

1/2 baguette, cut in half, & sliced into 4 serving sizes

 

Preparation:

1.  Note: If using tofu, wrap it in a clean dish towel, press it under heavy weights for 20 minutes & slice it thinly.

2.  Preheat a large skillet over medium heat.

3.  Add 2 tablespoons of vegetable broth or water to keep the seitan, soy crumbles, or tofu from sticking. Add the seitan (I used Upton's Chorizo crumbles), or soy crumbles, or sliced tofu & cook until browned on both sides, about 4 minutes or less  per side.  Add small amounts of additional broth or water to deglaze the pan & prevent sticking, as needed.  

4.  Add the garlic & ginger and cook until fragrant, 1 minute longer.  Splash with 1 tablespoon of the soy sauce.  Set aside & cool.

5.  In a small bowl, combine the remaining 2 tablespoons of soy sauce with the hoisin sauce, sriracha sauce, sugar, and vinegar, stirring well to blend.  Set aside.

6.  Spread the shredded cabbage of a large platter, sprinkle evenly with the carrot, cucumber, cilantro, and scallions.  Arrange the seitan (or tofu or soy crumbles) on the top.

7.  Serve with sliced baguettes & pass the dressing to spoon on top of the salad.   We piled the salad on top of our baguettes, then spooned the dressing on top, & messily ate them by folding each baguette in half. Don't worry, you'll figure out a way to eat it.  Just have plenty of napkins available.

8.  Enjoy a truly unusual & healthy no-oil taste sensation.

 

Blueberry Banana Oat Bars Adapted from Cathy Fisher & Katelin Petersen

 

It's blueberry season around here, so I couldn't resist trying Cathy & Katelin's Bars.

But, when I got all the ingredients prepped, I noticed that their recipe only called for 1/2 Cup of berries. Not enough for my tastes.  I used a whole pint--2 cups of berries and ended up adding extra oats to thicken up the too wet batter.  I also baked mine in an 8 X 8 square silicone pan, so that meant extra time for baking.  Adapt as you see fit.

These bars are absolutely fabulous.  Not too sweet, and perfect for breakfast, a travel treat, or dessert. Since they're made just with oats, I'm bringing them to a pre-play picnic to share with a friend who has celiac disease & is on a gluten-free diet.  She's OK with occasional oats that aren't specifically labeled "gluten-free".  

As for the bars, the Lab Rat says, "Man, these bars are fantastic!"   That's testimonial enough for me.

 

All Mixed Up & Ready to Go into the Baking Pan

 

Out of the Oven

 

Ready to Eat

 

Blueberry Banana Bars

Servings:  About 12 nicely-sized bars  (bake in an 8 X 8, 9 X 9, or 9 X 13 inch pan--adjust cooking times accordingly)

Click here for a copy of the recipe on one page 

Ingredients:

1 cup plump medjool dates (mine were small & I needed 12 to make a full cup, Cathy used just 7), pitted & diced

1 1/2 cups unsweetened apple juice  (water is OK, but bars will be less sweet)

 

1 cup oat flour (OK to process rolled oats into flour, if you prefer)

2+ cups of rolled oats  Note: I needed about 1/4 to 1/2 cup of additional rolled oats because my batter was too wet with only 2 cups.  The ripeness & size of my bananas may have accounted for my too wet batter.

3/4 teaspoon cinnamon

1/4 teaspoon nutmeg

3 medium-sized ripe (speckled) bananas, diced.

1 teaspoon vanilla extract

 

2 cups blueberries, fresh preferred, but frozen are OK, too.

1/2 cup walnuts, chopped

 

Preparation:

1.  Place pitted & diced dates into a small bowl with the apple juice.  Set aside & let these soak for at least 20 minutes.

2.  Preheat over to 350 degrees.  Use an 8 X 8, 9 X 9, or 9 X 13 silicone pan, if you have  one.  If not, line the pan with parchment paper, making sure the sides are lined as well, cutting slits in the corners of the paper so that it overlaps & fits well.

3.  Combine the flour, just 2 cups of the oats (for now), cinnamon, and nutmeg in a large bowl & set aside.

4.  Place the diced dates & apple juice mixture, bananas, & vanilla, into a blender (high-speed preferred) & blend until creamy.

5.  Pour the banana mixture into the dry ingredient bowl & mix with a fork.

6.  Fold in the blueberries & walnuts.  You want the batter similar to a muffin batter, rather than too wet.  Add some extra oats if your batter is too wet.  Mine was.  Sorry for this cryptic instruction.

7.   Bake for 25-45 minutes depending upon the size of the pan you use.  Start checking for doneness at 25 minutes  by poking the bars with a knife or a fork.  It's done when the fork or knife come out clean. Katelin's 9 X 9 pan took 30 minutes.  Cathy's 9 X 13 pan took 25 minutes. My 8 X 8 pan took 42 minutes--but the added blueberries + the smaller pan may have accounted for that. My oven temperature is accurate, so just start watching for doneness at 25 minutes, depending upon the size of your pan.

Note:  If you use water rather than apple juice, your bars will be less sweet, but even with the apple juice, this was a "just right, not-too-sweet" bar for my tastes.

 

Please let me know which of the posts on my "To Post on the Blog List"  you'd most like to read about!  It will really help. 

The Healthy Librarian's Latest Lab Test Confessions: Cholesterol, Vitamin D & Vitamin B-12

 

Lab Test True Confessions

 My Adventure in Evidence-Based Living Continues

 

 

 

If you received this by email, click here to get to the web version with all the links & to leave a comment.

It was annual physical examination time.

Although, my health plan said I wasn't due for a new lipid panel for another 3 years--because my last one was just fine--I asked my physician if I could please have a cholesterol test run, anyway.  Curiosity was getting the better of me. I wanted to know how this plant-based no-oil diet was working for me.  I write a health blog, for goodness sakes--and others want to know, too!

Where I work, the annual physical is your qualifying exam if you want to keep your eligibility for the Gold Level health insurance rebate.  $$$ saved!

All your health numbers have to be in order.  Cholesterol in the healthy range, a BMI of less than 26, no hypertension, no smoking, no diabetes, and no out-of-control asthma (I think).  That's pretty much it.   It's all about keeping any chronic conditions in check. Can't argue with that.

Either you figure out a way to do it without drugs--or if you want the big discount, these markers need to be managed with prescriptions.  I prefer to do it without diet--not drugs.

Since I've been eating plant-based for 4 years now, I asked my physician for a B-12 test, and if I could have my vitamin D level tested as well.   

 

Cholesterol Must Be Good for Something, Right?

 

 

 

What About That Cholesterol Test?

 

Believe it or not, this is an improvement over my July 2010 scores.  Take a closer look!   My LDL's dropped 6%.  My HDL's increased 41%.  The LDL:HDL ratio is 1.35   Not too shabby.

Of course my Total Cholesterol went up, but that's just because my HDL's jumped up 23 points & your total cholesterol is just the sum total of LDL's + HDL's + 1/5 of Triglycerides.   In my case:  that's 201.   No worries.

I'm resigned to never having those low-low LDL's that some people get on a plant-based diet.  Not without drugs---and no one's suggesting that I need them, thankfully.  Doesn't concern me a bit.   My body just makes more cholesterol naturally, and that's normal for me.  And the cardiovascular disease story is really more about inflammation, anyway.

I already know where I'd be if I were still eating animal products, oil, & less fiber:  probably with a total cholesterol of over 269 by now, weighing 15 pounds more, and taking blood pressure meds.   So for me, the choice is simple.   I'd rather lower my LDL's, keep my inflammation low, and keep my blood vessels healthy with my diet, rather than with drugs.

And besides, I know from a previous HS-NMR Lipid Profile that my LDL's are mostly the light and fluffy kind. Again, no worries.

As for the increase in HDL's, I'm guessing that comes from two changes I've made since July 2010. Nuts & exercise.  I exercise a lot more, I eat walnuts & chia everyday, & I use cashews in cooking, occasionally.  I figure one of those two things are probably responsible for the HDL rise.

Bottom line, the HDL story is still a research puzzle in progress and numbers don't tell the whole story anyway.   Remember the "Efflux Capacity" of HDL wrinkle?    Nevertheless, I'm thrilled with my LDL:HDL ratio of 1.35.

 

So what if my numbers don't go as low as I was hoping they'd go on a plant-based no-oil diet?  I asked Dr. Esselstyn two years ago.

Dr.  Esselstyn stressed that the health of my blood vessels is dependent upon what I'm eating--in spite of the numbers.  If I'm really eating 100% plant-based, no-oil, all whole grain, very heavy on the greens, beans, fruits, & legumes--no problem!  He says my blood vessels should be thanking me by now.  

Turns out, even the Tarahumara Indians, who had no heart disease to speak of--had LDL levels from 80-115 (my range)--and some had HDLs as low as 26--the kind of numbers that might make a cardiologist pull out a prescription pad. 

They were eating only beans, squash, & corn--not a bit of oil.  Their LDLs were the light fluffy kind and they weren't causing a bit of damage.  And their lower HDLs weren't a problem either, because the Tarahumara's weren't eating anything that was going to turn their LDLs into the small dense dangerous bad guys.  

If you aren't eating any inflammatory endothelial-damaging foods like fats, oils, and animal products---and you're loading up on high anti-oxidant greens you've reached the most important goal of all!  Your numbers will probably reflect this--but don't worry if they don't.

OK, 'nuff said about that.

 

Moving on to Vitamin D & B-12

 

 

 

What About That Vitamin D Test?

 

My Vitamin D level is now 42.9.   RIght were I want it to be.

The last time it was tested it was 34.3, back in February 2010.  Turns out, back then it was measured by a less accurate radioimmunoassay test, which I now know was inflated by about 23%--so it was actually lower than I thought--more like a 26!

 If you follow the Vitamin D research, the "sweet spot" for health benefits seems to fall in the 40-60 ng/mL level.  Right where I've finally landed.  Those benefits include stonger bones, less infections, breast cancer prevention,  decreased mortality, less obesity, diabetes prevention, & cardiovascular benefits. To read what the top vitamin D docs say about benefits of the sunshine vitamin, click here and here.  

To be honest, this is still an emerging area of research, and the jury isn't in yet, but far more studies show health benefits at the higher, rather than the lower end of the spectrum.

Frankly, I was surprised that I "weighed in at" 42.9.  It's summertime & I've been taking 4000 IU's (the Institute of Medicine's upper limit)--yes, you read that right--every single day now for over a year.   Rainbow Light Sour Lemon Gummies.  My daily treat.  The only vitamin I actually enjoy taking.

Looks like it was a good thing that I've been taking the 4000 IU's.  That works for me, but it may be too much or not enough for you.  Everyone is different and unless you get tested, you have no idea where you're at.  Your weight, your skin color, your age, where you live, your sun exposure, your health conditions & what you eat, all make your blood level of vitamin D unique to you!

 

New More Accurate Vitamin D Test 

Here's the reason why my latest vitamin D level was lower than I expected.  My hospital is now using a better vitamin D test, that's much more accurate than what they previously used.

The new test is a liquid chromatography-tandem mass spectrometry test with results about 23% lower than previous tests.  The one previously used was a radioimmunoassay test  (RIA).  

 

Here's the note on the lab test:  "On May 3, 2011, we have transitioned from a radioimmunoassay (RIA) method to a liquid chromatography-tandem mass spectrometry (LC-MS/MS) method.

 
For most patients, the LC-MS/MS method will provide approximately 23%
lower results than seen previously with the RIA method, due to improved
specificity.

 
The reference range for the RIA was 19.6-83.6 pg/mL.

The reference range for the LC-MS/MS is 15.0-60.0 pg/mL.
Reference range applies to VitD 1,25 DiOH Tot only."

 

 

 

About That High B-12 Test?

 

If you're eating a vegan diet you need to take a vitamin B-12 supplement.  The amount in a multivitamin isn't enough.  The amount in nutritional yeast or enriched non-dairy milk, is not enough.  You need a supplement.  No ifs, ands, or buts.

A prominent vitamin B-12 researcher advised Dr. Esselstyn early on to recommend a dose of 1000 mcg of vitamin B-12 to anyone who is following his plant-based diet.  So that's what I take.  I used to remember to take one about 3 times a week, but once I started to leave the bottle in my car I remembered to take one every day.

There are plenty of good reasons to take B-12, even if you aren't planted-based, especially if you're over age 50.   Preventing dementia & brain shrinkage are two pretty good reasons, for starters.  I've written a lot on this subject, so if you want a quickie review on who should take vitamin B-12 & why, click here and here.

Last December 2011 I was fortunate enough to hear Dr. Donald Jacobsen of the Cleveland Clinic interviewed on Dr. Ronald Hoffman's radio show--and here's what he had to say:

 

1. All vegans need to take 1000 mcg of B-12 a day in the form of cobalamin, methylcobalamin is not necessary.

2. Take it sublingually for the most absorption. It's a safe vitamin & you cannot take in too much--any extra is excreted in the urine.

3. We only absorb 10% of B-12--which gives an actual net dose of 10 mcg.

4. B-12 taken intramuscularly is not necessary & that's been proven with research studies.

5. For the most accurate test of B-12 deficiency Jacobsen recommends the MMA (methylmelanic acid test). Note: results are inaccurate in the presence of kidney disease.

6. Jacobsen says the common Serum B-12 test is not an accurate measure because of the way B-12 binds to proteins in the blood. It can say you're level is normal, when it is not.

7. A newer B-12 test, the Holotranscobalamin Test may be a good choice--but, more research is needed. You can listen to the interview here--just 17 minutes long.http://podcast.wor710.com/wor/3231275.mp3

 

Turns out my hospital's lab doesn't use the MMA (methylmelanic acid test) that is recommended as the most accurate way to assess vitamin B-12 levels.   Oh, well, I've got to make due with less than perfect testing, which casts some doubt on my over-the-top test results.  

The hosptial uses the common serum B-12 test--so honestly, I have no idea if I need to cut back my daily dose or not.  I feel fine, and according to vegan dietitian Jack Norris, if you're regularly supplementing with B-12, and you're not experiencing any symptoms, like fatigue or tingling--don't even bother getting tested in the first place--the test results are just not that accurate, in the first place.  According to Norris, if you're supplementing--assume you're OK.  Too bad I found that out after my test.   To read more about B-12 from Jack Norris, click here.

 

Bottom Line:  I Plan to Just Keep on Doing What I've Been Doing

 

Eating plant-based no-added oil (& no sugar) has helped me to lose weight & allows me to eat as much as I want to eat.  

It's lowered my blood pressure, and encouraged me to eat a wider variety of vegetables, fruits, grains, & legumes.   High Nutrient-Density/Low Caloric Density has become my mantra.  It's upped my anti-oxidant intake immeasurably, which is a sure-fine way to curb inflammation.

I'm sticking with my 4000 IU's of vitamin D, for now.  It's got my vitamin D level right where I want it.

As for Vitamin B-12--I'm not sure yet what I'll do.  If it's safe, and you can't get too much, it may not matter if I continue to take it daily, but, I'll likey drop down to just 5 days a week.  I'll ask my doc what she suggests.

 

What about you?

Have you had your B-12 or vitamin D levels tested recently?

Is anybody else eating a plant-based no-oil diet (w/o cheating) and getting a cholesterol test like mine?  

I have a theory that women's cholesterol levels don't decrease with diet as much as men's do, & that's OK.  Has that been your experience?

 

 

 

The Dip That Keeps on Giving - The Healthy Librarian's "Enlightened" Take on Chloe's Warm Artichoke-Spinach Dip

 

  

 

Hummus is now "appetizer history" for me--right along with my signature "Old School" appetizer,  Huntsman cheese (Double Gloucester & Stilton) & crackers.

 

 

Let me introduce you to the new "kid on the appetizer block":  "Enlightened"  Warm Spinach-Artichoke Dip. Bet you'll want to serve it at your next book club, potluck or dinner party.

And  here's an even better idea.  Why not serve it with that Skinny Watermelon Margarita I keep raving about?  Think about adding some strawberries or pineapple while you're blending up the fruit in your VitaMix, too.

 

Marg and (Water) Melon Margarita 

 

 

The Artichoke Appetizer Back-Story

 

Three weeks ago I snagged a copy of  Chloe's Kitchen right off the "New Arrival" book shelf at my public library.

What was the single recipe that piqued my interest?   Chloe's "Warm Spinach-Artichoke Dip".   I knew I could easily ditch the oil & make it PBNO  (plant-based no-oil).  Piece of cake!

So last Friday when my sister called to tell me that she just made this for a dinner party, I was all ears.   Hey, I didn't even know that she had a copy of Chloe's Kitchen.  It's kind of crazy how much alike we are.

When my sister recommends a recipe, I listen.  She's an awesome cook, but super picky.  A lot more picky than I am.  If she likes a recipe, you know it's got to be good.   And she was planning to serve Chloe's dip to some very conventional omnivore guests--who are even more picky than she is.  

Her Sneaky Secret Plan:  She wasn't going to say a word about the dip (staying mum about the nutritional yeast, for sure!) until after the meal--and as a decoy she even topped it with some parmesan shavings.  No need to rock the boat.

The Verdict?  Her guests LOVED the dip. And they also loved the rest of her gourmet plant-based menu.  She kept mum about the ingredients until the meal was enthusiastically gobbled up.   You have to know your audience--and sometimes it's best to just keep your mouth shut.    

Stay tuned for more of my sister's dinner party menu, after I give it a test run.

• Farro Salad with Grilled Eggplant, Tomatoes, & Onion with a Sherry Vinaigrette.  She raved about this one!
• Roasted Spicy Red Pepper Cashew Cream over Vegan Mushroom Ravioli  (adapted from HGK's Poblana Cashew Cream)  Another hit, she tells me.

Maybe Not-As-Pretty-As-Chloe's, But So Delicious

 

The Dip That Keeps on Giving - Beyond the Dinner Party

 

So, on Sunday I tried my hand at Chloe's Dip.

I couldn't post it in good conscience before trying it out on myself, right?

This dip exceeded my expectations.  It's chunky, cheesy, creamy, & spiced with just enough of a red pepper kick.   And it's actually healthy.

Back in the 1970's & 1980's warm artichoke  & spinach dips were all the rage.  Anyone remember?  I made them all the time. Well, not all the time.  Boy, we were so clueless back then about what we were gobbling down.

• 1 cup of Hellman's mayonnaise
• 1 cup of Parmesan cheese
• Knorr's salty dried vegetable soup mix
• 1 cup of sour cream
• A couple jars of oily marinated artichoke hearts
• Thawed frozen spinach squeezed dry.

The Dip That Keeps on Giving:

• It's even better the next day.  The Lab Rat & I enjoyed Monday night hors d'oevres with our left-overs
• My sister spread it on a pita for lunch
• I spread it on thin pumpernickel, topped with baked tofu & tomatoes for lunch
• It would be amazing as a pizza topping, instead of tomato sauce.  Think of that cheesy taste.  Yum.
• It would be fabulous warmed & mixed into pasta, or layered into a lasagna.
• A perfect topping for bruscetta
• A perfect spread for a grilled portobello sandwich
• Mix it into scrambled tofu for breakfast

 

Meet Your New Favorite Company Appetizer - "Enlightened" Warm Spinach-Artichoke DIp

 

Serves 8 to 10

Print the recipe on one page, here. 

Ingredients:

• 1 large sweet onion, roughly chopped
• 3 cloves of garlic, chopped
• 1/2 teaspoon crushed red pepper, optional  (I added a few shakes more)
• 5 ounces of baby spinach, rinsed (you could even use a little more)
• 1 14-ounce package of soft tofu, drained.  (used NaSoya Silken)
• 1/2 cup of nutritional yeast flakes (buy bulk at Whole Foods)
• 2 tablespoons of fresh lemon juice
• 1/4 cup of fresh basil, roughly chopped
• 1/2-1 teaspoon of sea salt  (to taste)  (Chloe's uses 1 1/2 tsp.)
• 1/2 teaspoon freshly ground black pepper
• 14 to 21 ounces of frozen or canned artichoke hearts, drained, or thawed. (Note: I used 1 1/2 14 oz. cans of artichoke hearts for a chunkier dip)
• Hearty whole grain thinly sliced rye or pumpernickel bread or crackers

Preparation:

1.  Preheat oven to 350 degrees.   Prepare a 1-quart baking dish.  No need to grease.

2.  Heat up a large skillet over medium-high heat.  Add onions, to saute.  Lower the heat a little, & cover the skillet, and let the onions soften for about 5-10 minutes.  Watch them carefully, stir, & if they start to dry out or stick to the pan, add 2 tablespoons of water, at a time to deglaze the pan. 

3.  Add the garlic & the crushed red pepper & cook for a minute or two more.

4.  Lower the heat to medium-low & add the spinach.  Cook it just until it's wilted, a couple of minutes.

5.  In a food processor, blend the tofu, nutritional yeast, lemon juice, basil, salt, & pepper until smooth.  Add the artichokes & the entire spinach mixture, and pulse about 15 times.  Yes, I counted & 15 times seemed to do it. 

6.  Transfer to the baking dish and bake for 30 minutes, until lightly browned.  At the end of 30 minutes, I turned on the broiler & carefully watched while the spinach-artichoke dip browned just enough.

7.  Serve warm with crackers or hearty bread.

I hope you have leftovers.  They are so good!!

 

Nutritional Info based on 8 servings

Nutrition Facts Chloe's adapted by H.L. "Enlightened" Warm Spinach Artichoke Dip Serving Size: 1 serving Amount Per Serving Calories 86 Total Fat 1.9g       Saturated Fat 0.3g       Trans Fat 0g Cholesterol 0mg Sodium 166mg Carbohydrate 10.3g       Dietary Fiber 3.8g       Sugars 1.9g Protein 8g Vitamin A 23% Vitamin C 17% Calcium    9% Iron 9%

 

 

Making Chloe's Kitchen Work for Me

 

Ditch the oil.  Ditch or lower the nuts.  Forget about the coconut milk--use my "faux" version.  

Don't even think about all of Chloe's yummy desserts.  Knock-outs.  Delicious.  OK--I admit it.  I've tasted the forbidden fruit.  My friend Bonnie baked 2 versions of Chloe's cupcakes for our Friday night dinner group.  OMG!  That's why I'm warning you to stay away from them.  If I had these in my house, they'd have been gone in a flash.

 

 

If you're willing to adapt recipes & skip all the cakes & cupcakes then you'll find some winners in Chloe's Kitchen, for sure.  But, maybe you're better off just borrowing this from the library--before you layout the cash.

Do you all know who Chloe is?   If you don't, let me introduce you.  She's an adorable twenty-something wunderkind chef, who graduated from UC Berkeley--and then went straight on to culinary school in New York City, at The Natural Gourmet Institute. From there, she completed Dr. T. Colin Campbell's Plant-Based Nutrition Program at Cornell University.  She's got the training--that's for sure. 

Fresh out of cooking school, she surprised everyone by winning a Food Network's competition, The Cupcake Wars, with her recipe for Ginger Nutmeg Spice Cupcakes--competing against conventional cooks with eggs & butter.  

Her pastry may be plant-based--but I wouldn't exactly call it health food.  Kind of shocking, actually.   Chloe doesn't skimp on white flour, sugar, canola oil, coconut milk, non-hydrogenated vegetable shortening, or powdered sugar when she's baking.

Many of her recipes have been featured in the New York Times, and my family gobbled up an enlightened version of her Chocolate Chip Bread Pudding  at Thanksgiving.

• "Enlightened" Chloe Coscarelli's Chocolate-Chip Bread Pudding with Vanilla Cashew Cream Sauce
• Harvest-Stuffed Portobello Mushrooms (my sister-in-law swears by these) and Maple-Roasted Brussels Sprouts with Toasted Hazelnuts (leave out the oil)

 

What's worked for me, so far:

• Herbed Polenta Cutlets with Marsala Mushroom Ragout.   Hearty & delicious.  Next time I'll save time by using the already made polenta in a tube and grill it in an oil-sprayed grill cage.  And I'll definitely lower the salt!  
• Curried Lentil, Squash, and Apple Stew.  Fabulous flavors, but cut down on the salt, & don't cook it as long as Chloe suggests.    My friend Suze made this one..
• Maple-Roasted Brussels Sprouts with Toasted Hazelnuts.   We made these on Thanksgiving--without the oil.

What I want to try:

• Tomato-Basil Bisque with Pumpernickel Croutons--minus the oil.
• Coconut Mashed Yams with Currants--with my faux coconut milk.
• Falafel Sliders with Avocado Hummus--minus the oil & tahini sauce.
• Moo Shu Vegetables--substituting the Chinese pancakes with whole grain tortillas.
• Thai Chickpea Burgers minus the oil.
• Ooh-La-La Lasagna--minus the oil.
• Indian Buffet Trio: Saag Aloo, Chana Masala, & Vegetable Biryani--minus the oil.
• Chloe's Award-Winning Mango Masala Panini--minus the oil.

 

 

Hope you enjoy the Spinach-Artichoke Dip.

If you've tried any of Chloe's recipes that you've loved--from her cookbook, or elsewhere--please let me know! 

 

 

 

Eat and Run - Plant-Based Ultramarathoner Scott Jurek Talks Diet, Vegan Travel Tips, Training, and Favorite Foods with the Healthy Librarian

 

 

 

On switching to a plant-based diet in 1999:  "My blood pressure and triglyceride levels dropped to all-time lows, my HDL, 'good cholesterol', shot up to an all-time high.  

I had virtually no joint inflammation, even after miles of pounding trails and roads, and on the rare occasions I sprained an ankle or fell and whacked my elbow or knee, the soreness left faster than it ever had before.

I was running in the morning, working eight-to 10-hour days, then running 10 miles in the evening—yet I woke up with more energy every day. 

Was it the fiber that sped food through my digestive tract, minimizing the impact of toxins?  Was it the food I was adding--the vitamins and minerals, the lycopene, lutein, beta carotene?  Or was it what I wasn't eating? 

"I wasn't sure of the answer, but I had never felt better.

On training:  "I learned patience while doing tedious tasks, but more important, I learned to find joy in repetitive physically demanding work.

Scott's disciplinarian Dad repeatedly told him, "Sometimes you just do things!  There is no free lunch!" 

-"Eat and Run, My Unlikely Journey to Ultramarathon Greatness," by Scott Jurek-

 

 

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Plant Power to Fuel 135 Mile Runs?  You Betcha! 

 

"I'm a serious vegan.  (I usually avoid that word; to many people it connotes a certain crabby, self-righteous zealousness.)

And I'm a serious athlete.  But, I won't starve for my principles.  

To my delight, subtracting some things from my diet actually allowed me to discover incredible and delicious new foods.  My new diet included fresh fruits and vegetables, whole grains, beans and nuts and seeds, and soy products like miso, tofu, and tempeh.  

I was blown away by the bounty of Japanese sea vegetables, that I discovered when I later raced in that country, the simplicity of a homemade corn tortilla, and the complexity of Thai red curry."

 

If Scott Jurek can run insane ultramarathons, all powered by plants--you can bet I wanted to know more!

I can't fathom the strength & endurance needed to run for 25 hours straight, covering 135 miles through blazing hot Death Valley, California and then climbing up a total elevation of 13,000 feet to reach Mt. Whitney.  Crazy, huh?

Here's how I look at it.  If 38 year-old world-class ultramarathoner, Scott Jurek, has been winning grueling trail races since 1999-- all fueled by a plant-based diet, I definitely want to know more about "how that's working for him".

Lucky me. Two weeks ago I had a chance to ask Scott all the questions I still had, after reading his book. Too bad I only had 40 minutes to "power-quiz" the poor guy.  I only got through half of my questions. Admittedly, I was a little nervous about talking to Scott--but his humility and enthusiasm instantly chilled me out.  What a mensch he is!  I was very impressed.

Scott Jurek is in a perfect position to test out how well a plant-based diet compares to the standard American Diet--putting the diet to the hardest test of all--grueling 100 mile+ ultramarathons.  

He didn't start out as a plant-based believer back in the late 1990's--and he had plenty of concerns about getting enough protein, just like all the rest of us.  He's a former hunter & fisherman, who used to live on typical Western meals--pizza, double McChicken sandwiches & extra-large fries.  He competed first, as a meat-eater, before slowly switching it up to plant-based.  It took him about 2 to 3 years to test out his "food as fuel" theories.  And he's never looked back.

Jurek based his diet switch on research, backed up by his own-evidence-based experiences.  He was his own running-Lab Rat--testing which fuel would be the winning formula.  And having a degree in physical therapy gives his n=1 experiment a little more credibility.   He knows something about treating injuries, diet, & the speed of recovery.   

 

Bottom line, here's what motivated Jurek to switch to plants:

 

"What Jurek realized during his remarkable winning streak is that eating vegan allowed his muscles to heal faster between training sessions, a discovery that in turn allowed him to train more. 

'On race day everyone is looking for the magic bullet, but it really comes down to training harder.  If you can bounce back faster, you can train more,'  said Jurek. 

[His] results aren't backed by any significant studies, but his theory is sound.  Extreme exercise inflames muscles and builds up free radicals that lead to what's known as exercise-induced oxidative stress. 

High-fiber foods like fruits and vegetables are rich in naturally occuring antioxidant vitamins minerals, carotenoids, and flavonoids, which help limit inflammation in [the body, and in the] arteries.  Animal fat, on the other hand, is pro-inflammatory..."   (From Men's Journal, Kevin Gray, "The Power Vegans" October 2010)

And don't miss this link to the Men's Journal Guide to Going Vegan that includes the "ground rules", what to expect, a shopping list, and some of Scott Jurek's recipes, click here.

For the Runner's World excerpt of Eat and Run, plus a look at what a plant-based ultramarathoner eats on an average day (recipes, too!), click here 

 

Jurek on staying healthy while training hard:

 

"Years of eating plants had convinced me that the best way to get well and to stay well was to eat simply and to avoid processed foods whenever possible.   

After my epiphany in my first (physical therapy) internship with an old man and his hospital food, I tried to treat injuries and illness with natural remedies whenever possible.  

Food was my medicine.  I even avoided anti-inflammatories like ibuprofen, which other long-distance runners gobbled by the handful.  I thought it masked pain so much that I might risk serious injury by running when I shouldn't.  

I had also heard too many stories of runners taking so much ibuprofen that they damaged their kidneys.  It was a classic case of treating symptoms, of wanting the quick fix.  It was, in many ways, typical Western medicine.  

For Jurek's Strawburst Anti-Inflammatory Smoothie click here

I haven't tried it yet--but, I know this will be the perfect smoothie for the Lab Rat to test out after his next long run.

 

Toughness Training - Starting at Age Nine

If you want to understand what drives ultrarunner Scott Jurek--and enables him to win grueling long distance races, that would be impossible for mere mortals--you have to understand his difficult disciplined childhood.  That's where Jurek got his basic training.

Scott was nine years old when his mother was diagnosed with multiple sclerosis.   With his father working two jobs just to make ends meet, at a young age Scott was expected to take over the daily cooking chores, mow the lawn, pull the weeds, stack the wood,  keep an eye on his younger brother or sister, as well as keep a close watch over his mom.  And still do well in school.  He even made valedictorian of his high school class!  There wasn't time nor money for luxuries, like after-school sports.  

I was so excited to receive an advanced copy of "Eat & Run" &  it hooked me right from the start--even though sports memoirs aren't my go-to-sort-of-book.

The Lab Rat, a long-time runner & a three-time ultramarathoner, gobbled the book up in one giant gulp--enjoying Scott's philosophical-meditation leanings, his training & diet advice, & and his "survival war stories":  vomiting from the extreme heat of the Death Valley race, or running with a sprained ankle and swollen broken toe.  Guys eat that stuff up!

The Hardrock Ultra:  As least one sleepless night and usually two waist-deep river crossings.  Harrowing exposure to heights, fixed ropes, and steps cut into snowfields, tundra, and rock, hopping cross-country where no trail exists, and scree fields that crumble under you feet as you spin in place. (H.L.: told you this was grueling stuff)

 

Inspiration.  Adventure.  Food.  Training Tips.

 

Photo: Runner's World June 2012

 

You don't have to be a runner to enjoy "Eat and Run".   I'm not--and I did!

Jurek offers easy-to-follow tips on exercise for rank beginners, like getting starting, finding the time, sticking it out, stretching, posture,  breathing,  getting enough protein,  and getting enough calories--along with his favorite trail-tested recipes that keep him fueled and winning races.

Jurek started cooking at age nine.  He knows his way around a kitchen & judging by his recipes--the guy seriously cares about how food tastes!  My kind of guy.

• Lentil-Mushroom Burgers.  Jurek says, "These are as delicious as they come!"
• Apple-Cinnamon Granola
• Long Run Pizza Bread
• "Buttery" Omega Popcorn
• Green Power Pre-Workout Drink
• Minnesota Winter Chili.  Says Jurek, "The night I tasted this chili is the night I decided I could be a happy athletic vegetarian."
• 8-Grain Strawberry Pancakes
• Western States Trail "Cheese" Spread.  Spread on Ezekiel 4:9 Bread this a great source of carbohydrates and protein.  Tahini give the "cheese" a bite.
• Chocolate Adzuki Bars.  "If you're going to eat a moist, sweet dessert on the run, this one is ideal."  Carbs & protein.
• Indonesian Cabbage Salad with Red Curry Almond Sauce
• Tamari-Lime Tempeh and Brown Rice
• Coco Rizo Cooler--a thick homemade sweetened coconut-flavored rice milk with chia.  Drink before, during, or after exercise. It sounds delicious.
• Holy Moly Guacamole.  Served on warmed corn tortillas--not chips.
• Pre-Run Incan Porridge--made with quinoa, almond milk, pears or bananas, coconut flakes & spices
• Kalamata Hummus Trail Wrap--"on the run food"
• Carob Chia Pudding--silken tofu, chia, miso, maple syrup, carob/cocoa, & vanilla
• Smoky Chipotle Refried Beans--Jurek uses Kombu seaweed & dried epazote to make the beans more digestible
• Salsa Verde
• Xocolatl Energy Balls--WOW!  Raw cacao, cashews, dates, mesquite powder, red pepper & more!!!  Yum!
• Rice Balls (Onigiri)  Perfect running fuel in the heat.  Sushi rice, miso, nori seaweed.  Jurek's a big fan of these.

 The Healthy Librarian & Scott Jurek Dish about Plant-Based Fuel

 

 1.   Your parents & your hard-working childhood/adolescence shaped your character in such positive ways---but, did your mom’s multiple sclerosis or your dad’s later health problems influence your move towards a healthy lifestyle--running & a plant-based diet?

My mom’s illness--MS had a major impact on my decision to exercise, eat right, & train to be a physical therapist.  “Living with a chronic disease in the family does one of 2 things---you either run away from the idea that you have the power to change your health--or you do everything you can to make sure you can stay healthy.   Reading Andrew Weil’s “Spontaneous Healing”  had a profound influence on me. I realized we have the power of good health in our own hands.   Then, reading Howard Lyman’s (The Mad Cowboy)  book completely changed my mind about meat.  If a Montana cattle rancher can stop eating meat --& knew the evils of factory-farming--then certainly even I could stop.

 

2.  I've got lots of food questions for you.   Favorite soy yogurt?  Is your tofu sprouted? Do you eat seitan?  Do you buy the new-on-the-market sprouted grains?   Do you choose the whole grains like wheatberrries over whole grained flours?   In your book you talk about grinding your own grains for the flour in your pancakes.  Tell me more.

I'm a fan of Wildwood & Whole Soy yogurts--but for taste I prefer So Delicious Coconut yogurt, and now So Delicious has just come out with (So Delicious) a new almond Greek-style yogurt. (HL: we just sampled it in St. Louis & it's really good--but it has too much sugar for my taste.  Too bad it doesn't come "plain".)  

I don't drink soy milk anymore since I already get plenty of soy from tempeh, tofu, & miso.  I stick to traditional whole soy products, & avoid as much as possible isolated soy protein, although I'm not crazy rigid about all of this.   I'm not a big fan of seitan--I'll eat it mostly in vegan restaurants--but, I don’t cook with it myself. It's meat-like texture does make it a good transition food for someone starting out, though.  I'm just not a fan of faux meats.

I eat all kinds of grains.  When it comes to using flour, though, I do like to (when possible) grind my own with a grain grinder.  It’s fresher, and I learned about using a grain grinder when I was in Europe.  But, like with everything, I'm not extreme about food.  I'll eat whole grain packaged flours, too, when it's more convenient to do so.

 

3.  How do you refuel right after a run?   

With real food!  It's very easy to do.  Just do it within 20-30 minutes of exercising to get the most benefits.  I try to be sure that 10-15%, or sometimes up to 20%, of it is protein.  The rest of it, should be carbohydrates.  It's really very easy.  I'll eat some tempeh & rice  or bananas or potatoes.  Just real foods.  Mostly carbs--some protein.

 

4.  Would protein requirements be different if you were weight-lifting---or do you need the same amount for weight-training as you do for endurance sports?   Advice? One of my sons is convinced he needs more protein after lifting weights.

The protein requirements for weight-lifters aren't that much higher than they are for runners or the endurance sports.  Maybe slightly higher protein requirements, over the 10-15% protein that I consume--but, nothing like you see going on in the gyms.  What you really need is to eat more calories---it’s not about the protein. It's all about the calorie count--and that’s what you see in the vegan ultra-fighters & boxers--it’s calories.  If you consume enough calories--you'll get enough protein.

 

5.  As a trained physical therapist--not as Scott Jurek, ultrarunner whose in the middle of a big race---is it wise to run on a sprained ankle, a broken toe, as you've done in some races?

I've learned to read my body--weigh the pros & cons of whether or not it’s something that is fine to run through--or something that will cause more damage if I run through it.  I'm definitely smart about it.  Yes, I've run in air casts and splints, but, only when I knew it wouldn't make things worse.

 

6.  What’s your body barometer that tells you you’ve over-trained--or need more rest?  A cold?  Crankiness?   Poor sleep quality? 

After all these years I can read what my body is telling me--I know when I need a rest & I dial it down.  I have no problem listening to my body & taking a day off, if I need it.  That’s entirely different than believing the false “siren song” of your brain that says,  “Take a break, stay in bed, stay home,  relax--why work so hard?"  You have to know the difference! 

 

7.   When you travel & you know there won’t be any big stores with all your usual must-have foods---what’s on your MUST PACK  list? What do you take to eat on the plane?

I'm moving more toward figuring out how to adapt to airport food that's healthy, instead of needing to bring all kinds of special foods with me.  I'm working toward making it easier to be a vegan.  It should be user-friendly.  If more people are going to eat this way--I'd like to show them how they can do it anywhere--easily, without too much work.  But, I always brings protein powder with me.  I make my own "blend" by mixing up brown rice & a legume protein powders--I don't buy the "pre-mixed combos".  These days I use NOW brand Pea Protein for the legume &  Nutribiotic brand Brown Rice protein.  They are easy to find in most health food stores.  I also bring along dehydrated hummus--which is also easy to find in bulk or even packaged at Safeway.  It's a terrific, easy-to-take-along product.  You just add water if that’s all you have.  You don't even need the tahini.  I often bring some kind of energy bars along, too--but it’s hard to find really good ones that aren't loaded with ingredients I'd rather not eat.

 

8.  I know you use chia--is it something you eat everyday?

Yes, I really like & use chia often--but not necessarily daily.  I love its texture & all the omega-3’s.  But, it's funny--even though many people were first introduced to chia in Christopher McDougall's "Born to Run", I didn’t really see it used much when I was in the Copper Canyon of Mexico.

 

9. Tell me about Udo’s Oil?  I know you're a big fan of the 3-6-9 oil. Why the need for Omega-6 & Omega-9 when they’re so abundant in your diet, already?

Honestly, I first learned about it by seeing it on the shelf at a health food store.  It just makes it easier for me to not have to worry about getting enough of the essential fatty acids. I take 3 TBS a day of Udo’s   3-6-9  I've read the research that Udo Erasmus based his formula on--it’s packaged so no light can get through it--it’s refrigerated--and it’s date stamped. I trust the careful quality control that's involved in this product.  I've seen some athletes not do well when they aren’t getting enough fat in their diet.  Plus, taking Udo’s oil helps me to get more calories--and the right oils into my diet.   

 

10.  What about nuts?  Any concern about their high levels of omega-6's?

I eat them for calories & protein.  I'm not concerned about the omega-6s that come from nuts, as opposed to those that are in processed oils--which I strictly avoid.  The omega-6's in nuts aren’t heated, or chemically extracted as they are in most seed oils.  They aren't producing free-radicals.  And with all the energy I burn during training--I need the extra calories. I make a big effort to include enough calorie-dense foods in my diet--nuts & nut butters, seeds, avocados, starchy root vegetables, coconut milk, and oils such as olive oil, coconut oil, and sesame oil.

11.  What do you think about the top four doctors who write about the benefits of a plant-based diet?   Namely, Drs. Esselstyn, Campbell, McDougall, & Fuhrman.

I've read many of their books and I respect them all.  I've testified before Congress with Dr. T. Colin Campbell and I've done plant-based promotional work with Dr. Neal Barnard & the Physician's Committee for Responsible Medicine.   I'm not a strict follower of anyone in particular--I do my own diet tweaking--and experiment with what works best for me.  

 

12.  Do you limit your oil intake to coconut, Udo’s, & olive oil?

I use coconut oil mostly when I'm cooking at high temperatures, because it’s more stable, and in spite of its saturated fat, it appears to not be of any harm.  Most of the research on coconut oil shows it to be mostly neutral--not harmful nor particularly beneficial.  (H.L.: Dr. Chris Gardner of Stanford University would agree with him--and clearly Scott doesn’t need to worry about the calories he's getting from the small amount of coconut oil he's using.)

 

13.  Are you still changing or altering your perspective on diet and training? 

I'm moving away from the rigidity of bringing everything with me when I travel and I'm enjoying the challenge of “how to make this work”  wherever I am, whether it's in an airport or in some remote locale.  These days I'm thinking, "How can I get by with what I have “here”'?  I don’t want to make this “extreme dieting”.   I really want to show people that a plant-based diet can be user-friendly for everyone.

 

14.  What do you fuel with before, during, or after a race?  What are the easy-to-absorb fueling foods that you take with you on your long runs?  Do you use the gels or chomps? 

During a run I use gels, like Clif Shots--but, I'm moving toward packing real food with me on my runs.   Of course, further into the race, I definitely don’t want the real food--it's just too hard to eat.  But, early on, I likes to bring beans & rice burritos, or hummus wraps.  Those rice balls work well, too.

 

15.  What do you see yourself doing at age 60? 

I don’t see myself running many ultras at age 60--but, I’ll be jumping in now & again.  Popping into races.  I see myself as healthy, fit, enjoying life, and being an example to others--how you can age well if you start early to live a healthy lifestyle--instead of waiting until you get too old, or sick.  Yes, I see myself still running--but not the grueling kinds of competitions I'm currently running in. 

 

16.  What do you say to people who ask you if you can get enough protein just from plants?

Here are a few tricks:  In my breakfast smoothie, I add some nuts and a hit of plant-based protein powder (brown rice, hemp, pea, or fermented soy protein).   

For breakfast I'll have a grain source, like sprouted whole-grain toast with nut butter or sprouted grain cereal or porridge.

For lunch I always eat a huge raw salad--I love Lacinato kale--and I'll up the protein content with a soy product (tempeh, tofu, or edamame), a big scoop of hummus, or maybe some leftover cooked grain like quinoa.

For dinner, it might be beans and whole grains, maybe some whole-grain pasta.  If I didn't have soy for lunch, I might have it with dinner.

For snacks I'll have Clif Bars and trail mix throughout the day and some soy-or nut-based vegan desserts--and I get more than enough protein to maintain my muscle tone and help my body recover.

I stick to traditional soy foods, like tempeh, miso, and sprouted tofu--which are all more digestible and have less phytoestrogen than isolted soy protein.

I prefer sprouted-grain breads & tortillas--and when I'm at home, I soak my whole grains & beans before cooking, to help breakdown the indigestible cellulose in plant celll walls.

Average total calories consumed when Jurek is training:  5,500

Average total protein consumed:  80 grams

 

 

A big thank-you to Christina Mamangakis for the advance copy of Eat and Run, and especially to Scott Jurek for the generous time you spent patiently answering all my questions!   

The interview was a delight and I learned so much!   

If you have a chance--I know you'll enjoy Scott's book. 

 

I hope you all found Scott's story & the interview as interesting & helpful as I did.

For many of you who are on the Esselstyn diet, I'm sure you're surprised by Scott's consumption of nuts, seeds, & oils--but, he's been eating "clean" since he's been 25 years old, and he's a life-long exerciser.  He burns calories like it's no tomorrow.  His diet can't be compared to that of someone who's eaten a Western diet for most of their life, is overweight, doesn't exercise much, has the beginnings of heart disease, hypertension, and is perhaps pre-diabetic.  Jurek's a fuel-burning machine!  Just saying....   

 

 

 

 

 

 

 

 

St. Louie Eats! Plant-Based, Everyday, Breakfast, Lunch & Dinner!

 

Cooking Up Some St. Louie Eats Treats with Oma

 

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

 

Oma & Poppy Pay a Visit

 

 Practicing Those Spider-Man Moves

 

Eight busy days spent slacking in St. Louis with the Grands.  

Well, I wasn't exactly slacking.   

I was on the go from 7:00 am until 11:00 pm.   

The Lab Rat & I were in St. Louis lending a helping hand to our DIL, while Son #1 was hard at work in a small Mayan village in Mexico for 10 days.  

Bonus for us:  24/7 time with our just-turned-three-year-old grandson, and our eight-month old granddaughter.

Eight days without a minute of watching TV, reading the New York Times, catching up on my fave web sites, working on my computer, or listening to NPR.   Well, almost no electronic device time.  

What I discovered?   I didn't miss it at all!  I liked being disconnected from my computer.  It's impossible to divide my attention between what's on the screen--and my grandkids.   The news, the emails, the headlines would still be there (and they were) when I got home--but, grandkids grow up way too fast, and I didn't want to miss a minute of them.

Where did the time go?  

Walks to the park and playground, swinging on swings, sliding down slides, snuggles, going on a treasure hunt, playing trucks, a trip to the pool, reading pirate books, plenty of diaper changes, trips to the grocery store, lots of time to talk to my DIL, laundry, bath times, bed times,  dressing kids, drying tears, coaxing & cajoling a newbie three-year old, and feeding a baby & a toddler multiple meals & snacks every day.

Whew!  It takes a lot of time.

I also had an unexpected opportunity to share my Centenarian Strategies presentation to many of the staff at the St. Louis Jewish Community Federation.  Such an enthusiastic group--with lots of excellent, thoughtful questions. I really enjoyed sharing what I've learned with them, and I look forward to returning on a future visit to St. Louis.

The trip was delightful--and special--because of its ordinariness.  It's tough living so far away from the Grands! I miss all the everyday ordinary stuff.

Can't wait until July when we all go to the beach for an extended family reunion!

 

A Week of St. Louie Eats

 

What a treat to have three plant-based cooks in the house.  My DIL, the Lab Rat, & me.   None of us wanted to spend too much time in the kitchen, so we kept it simple and aimed for kid-friendly.   Well, good luck with that "kid-friendly" part.  That was definitely a crap shoot.  You just never know.  And it changes from day-to-day.

Sometimes we picked a winner, sometimes not.  No one is more food-fickle than a newbie-three-year-old. Getting them to taste a new brand of peanut butter, a different English muffin, or a new kind of hummus, can be a challenge, to put it mildly.

TIP from the Lab Rat:  Just tell them that all the baseball, soccer, basketball players, and even the golfers, eat what you're about to feed them.  That's why they're such superstars.   At least it worked with the new brand of peanut butter & English muffins.   Sometimes the Lab Rat is a genius!

 

My DIL's Go-To Plant-Based Cookbooks

 

• Quick-Fix Vegan.  Healthy, Homestyle Meals in 30 Minutes or Less.  Most everything's a winner.  It's easy.   No problem eliminating the oil in the recipes.
• Peas and Thank You.  Simple Meatless Meals the Whole Family Will Love.  Easy, kid-friendly.  Author, Sarah Matheny, does use oil & tahini, but her recipes are adaptable to no-added-oil.
• Appetite for Reduction.  125 Fast & Filling Low-Fat Vegan Recipes.   

 

Jambalaya!

 

The Lab Rat made dinner on Day #1.   This recipe is fast, easy, kid and grown-up friendly.   Yay!   The "food critic"  gobbled it up.    

 

Peas and Thank You Jambalaya with Field Roast Italian Sausage (Click here for the recipe)

 

No-Fry Falafel

 

My DIL chose this recipe from Peas and Thank You.   Another easy-to-put-together recipe that she adapted by eliminating the oil and baking the falafel on parchment paper.   She did use the small amount of tahini in the recipe.  Cook's choice.  She also used fresh dill, instead of dried, in her Tzatziki Sauce and she left out the Veganaise.  The sauce is fabulous & we used the leftovers as a delicious salad dressing, a dip for baby carrots & on top of the Spicy Tempeh Tacos.   The "little food critic" in the house refused to even taste the falafel--at least this time.  More for us grown-ups.

 

Peas & Thank You No-Fry Falafel with Tzatziki Sauce (click here for the recipe)

 

 Chipotle Lime Tempeh Tacos

 

Another DIL creation and the "food critic" in the house LOVED these.  We suspect the taco shells might have had something to do with that.  But, who cares?  

*Cook's Notes: You can also use sprouted grain tortillas, or softened corn tortillas instead of fried shells--or try softening corn tortillas in the microwave & then baking them draped over the slats in the oven rack. No-fry taco shells!

These tacos are spicy, so decrease the chipotle if you like your tacos less spicy.  Grating the tempeh is a genius idea for tacos!

 

Three Year-Old Approved Spicy Lime Tempeh Tacos from Peas & Thank You (Click here for the recipe)

 

"Tu-No" - A Mock Tuna Salad You'll Want to Have on Hand in the Fridge

 

My turn to cook--& I wanted something yummy for lunch.  We didn't even bother offering this sophisticated salad to our resident "food critic".   Didn't want to waste even a spoonful.   I love Cathy Fisher's (Straight-Up Food) version of vegan mayonnaise--and I think it will work well on all kinds of pasta or slaw dishes.

Cook's Notes: I omitted the onion.  Fresh dill would be a great herb option, as a switch from basil. Perhaps, capers or dill seed, too?  I used 2 teaspoons of kelp granules (not 1)--available at Whole Foods or health food stores.  I used Sea Seasonings Organic Kelp Granules from Maine and I added a touch of salt to my Tu-No. Loved the avocado with the Tu-No Salad.

You can easily cut the recipe in half. 

 

Straight-Up Food Tu-No Salad (click here for the recipe)

Curried Cauliflower Soup with Roasted "Cauliflower Rice" 

 

The DIL adapted this OMG-sophisticated soup from Quick-Fix Vegan.   This was better than anything I've ever had in a restaurant!   She roasted the cauliflower "rice" without a drop of oil, on a parchment paper-lined cookie sheet.  I can see making a bigger batch of the "rice" to sprinkle on salads--like croutons.  It's fabulous--sprinkled lightly with freshly ground pepper & salt as it roasts.   This recipe uses my version of "no-fat" coconut milk, which is made with 1 1/2 cups of soy milk (not low-fat) and 1 1/2 teaspoons of coconut extract.  Enjoy.  Not so fast--but, so worth it!

Quick-Fix Vegan's "Enlightened" Curried Cauliflower with Roasted Cauliflower "Rice"  (Click here for the recipe)

 

In-a-Flash Quick-Fix Tomato Tortilla Soup

 

My DIL suggested I make this for dinner on one of the days she went to work.  All the ingredients were already in the house--and she knew it was quick & easy.  What we were aiming for.  I ditched the oil, fiddled with the spices a bit, & added half of a jalapeno & some lime.  The recipe uses a cup of salsa, which is an easy way to kick up the flavor!

 

Quick-Fix Vegan's "Enlightened" Tomato Tortilla Soup (Click here for the recipe)

 

The Girls Just Gotta Have Their Chocolate Banana Chia Pudding 

 

My DIL & I both LOVE OUR CHOCOLATE!   We made this quick-fix recipe twice.  It's that good!  We enjoyed it for breakfast.   As a snack.   And for dessert.   Even Little Miss Bean (the 8 month-old) gobbled it up.

 

Chocolate Banana "Espresso" Chia Pudding (Click here for the recipe)

 

More Chocolate Girl Treats - Chocolate Espresso Hummus

 

The DIL whipped this up in a flash.  And we ate it up just as fast.   We're both suckers for healthy chocolate treats--and cannelini beans, dates & cocoa will do the job for any chocoholic!  The DIL makes her chocolate hummus without the stevia--and just adds an extra date.  This makes the best post-work-out snack, too. 

 

Chocolate Hummus (Click here for the recipe)

 

Easy Oatmeal Blueberry Breakfast Bars

 

Neither the Lab Rat, nor the "food critic" were interested in trying these delicious bars.  Who knows why?   But, my grandson certainly enjoyed making them--and when he grows up he wants to be "a cooker"!   The DIL & I LOVED these bars--and the flavor improves overnight--so hold-off eating them until morning.   It's such an easy take-along breakfast that includes oatmeal, blueberries, chia, banana, a little maple syrup, & flax.  That's it.

Cook's Notes:  This isn't very sweet, which is just fine with me & it makes an easy portable breakfast.  I topped mine with walnuts, because I LOVE walnuts!.  If you want it sweeter, consider adding some stevia, or more maple syrup.

 

I Like It Green's Baked Blueberry Oat Breakfast Bars  (Click here for the recipe)

 

Easy Banana Bread Oatmeal

 

I wanted steel-cut oats for breakfast one morning, and the pantry was fresh out of any dried fruit.  Hmm. What to do?   Bingo!   I chopped up 4-5 juicy pitted Medjool dates, smashed up a very ripe banana, & mixed them in a pot with 1 cup of steel-cut oats, some raisins, 1 teaspoon of cinnamon, 1/2 teaspoon of nutmeg, 1 teaspoon of vanilla, and 3 cups of enriched soymilk.   I like to make my oatmeal with enriched soymilk, instead of water, because I want the extra protein, the calcium, & all the other vitamins & minerals it comes with.  

We all LOVED this oatmeal--which makes enough for 4.   Honestly, it tastes just like banana bread.  You could even eat it for a snack or for dessert.

I even whipped up a second batch of this later in the week.

 

The Healthy Librarian's Banana Bread Oatmeal  Click Here for the Recipe

 

More St. Louie Eats!  

 

Want gluten-free crust?  Daiya vegan cheese?   "No-Meat" sausage?   Then Pi Pizza is the place to go!

As a treat, the Lab Rat & I decided to go "deluxe"--adding the Daiya Cheese.  Honestly, I'm not a Daiya fan. Next time I'd  "hold the cheese".  It's not needed.

PI Totally Vegan Deluxe Pizza (Daiya cheese, MATCH "Italian Sausage", peppers & onions)

 

 

 

 

 Chocolate Chia Walnut Bars (Click here for the recipe)  A Hit with the House!

 

 HGK's Kale Mushroom Enchiladas with Poblano Cream (Click here for the recipe)

Cook's Notes:  This recipe is a WINNER!  Both my son & DIL said, "This is the best dish you have ever made!" And they really like my cooking.  Both my sister & sister-in-law texted me with, "OMG!  This is amazing!" after they made it.  I've already made it three times and, trust me,  it will satisfy any die-hard omnivore's tastes. TIP:  You'll need more salsa verde than the recipe calls for!  Buy 2-16 ounce jars (not 8 ounce jars)! I used all the corn tortillas in the package.

 

 

St. Louis' Raw Vegan Restaurant - Pura'Vegan

 

The Lat Rat & I LOVED this restaurant!  And I definitely plan to go back.   It's fresh, unique, so delicious, & the presentation is spectacular, don't you think?  The owner follows Dr. Joel Fuhrman's diet plan, and although I didn't ask her, I'm guessing there wasn't any oil added to these dishes.  Nuts, avocados, seeds, yes!  We also scarfed down a delicious, albeit pricey, Banana Maca Cappucino "Milk" Shake.  Oh, baby, was that good!

 

Pura'Vegan's Loaded Tacos on House-Made Corn Tortillas with Pico de Gallo

 

 Pura'Vegan Raw Food Cafe

 

 Pura'Vegan's Sweet Potato Pasta with Lots of Vegetables 

 

Pura'Vegan's Enchilada's with Sunflower "Beans". Nacho "Cheese" & Veggies 

 

Pura'Vegan's Nut-Free Burger with Kale Chips

 

Another  St. Louis Restaurant with Plant-Based Options - Local Harvest

 

 

Molly's Pinto Bean Veggie Burger

 

Ahoy There Matey!

 

Going on a Birthday Treasure Hunt - X Marks the Spot

 

Digging for the Buried Treasure 

 

Yay!  I Found the Buried Treasure, Mommy!

 

Hiking in St. Louis with Mexico-Traveling Son #1

 

Little Miss Bean Just Sittin' Pretty