Happy Healthy Long Life

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.

  

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?

 

 

 

How About Some of the Healthy Librarian's "Save Your Heart" Nitric Oxide-Boosting Chocolate Oatmeal to Start the New Year Off Right! It's for Breakfast and Dessert!

 

"Save Your Heart" Chocolate Oatmeal with Mixed Berries & Walnuts

 

"How could something this good for you, be so delicious?  Eat it for breakfast or dessert.  Served up warm with berries & walnuts, and just a hint of sweetness, your blood vessels & body will be thanking you!"

 

-The Healthy Librarian-

 

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

 

Now, don't get me wrong--I'm not about to trade in the Healthy Librarian's Savory "Cheezy" Oatmeal with Shiitake Mushrooms, Sundried Tomatoes & Spinach,  Mike's Quick Kick A** Thai Peanut Butter Chili Oatmeal with Greens, or the Oatmeal Breakfast of Champions - Spiced Pumpkin Steel Cut Oats with Berries and Chia.

They still have a place in my heart.  And health.

 

But, my version of Kathy Hester's "Chocolate Oatmeal Topped with Berries & Walnuts (and Chia)" is just crazy good and it has it all.

• Cholesterol-cutting steel cut oats that are loaded with both soluble & insoluble fiber. 
• The atherosclerosis-preventing polyphenol, avenanthramide, found in oats, boosts the production of artery-saving nitric oxide.  This is a dose-response relationship--so the more oats you eat--the more nitric oxide you're producing.   Now you can enjoy oatmeal for dessert!
• The "miracle polyphenol", epicatechin, found in cocoa.  It lowers blood pressure, neutralizes inflammation, increases HDL's, dilates blood vessels, helps prevent atherosclerosis, increases nitric oxide production and more!
• The anthocyanins found in berries--that boost memory, tamper inflammation, & clean out "toxic brain junk"--like mini-brain maids.
• Walnuts have the highest amount of antioxidants of all the nuts, as well as heart-healthy omega-3s, and a perfect ratio of omega-3s to omega-6s. It's the best nut out there, hands down.

 

Could we ask for anything more?

 

Let's Thank Healthy Librarian Marlene for Discovering Kathy Hester's "The Vegan Slow Cooker"

 

My New Fave Cookbook and Where I Discovered Chocolate Oatmeal

 

The Back Story on How I Discovered Chocolate Oatmeal & the Vegan Slow Cooker

My fledgling "healthy librarian" friend & colleague, Marlene, hates to cook. 

She's on a personal mission to find the perfect vegan cookbook with recipes that have less than 5 ingredients, no exotic spices like cayenne or cumin (I keep telling her that these are not exotic), and can be prepped in 5 minutes.

Every new vegan cookbook that she discovers--she borrows from the library--but since Kathy Hester's cookbook is so new, she couldn't find a library with a copy.  So...she decided to buy a copy for herself.

She asked me what I thought of Vegan Slow Cooker.  Did I think it looked good?  Did I think the recipes were Esselstyn-style healthy?

Oh baby, was this one a winner.  I immediately photocopied 16 recipes--hoping to try them out over the Christmas & New Year's holidays.  Don't worry, Kathy.  I've already ordered my own copy--and I'm recommending it to anyone who will listen.

Here's what I've tried, so far--and all were winners at my house: 

• Cranberry Vanilla Quinoa (GF, SF)
• Be-My-Valentine Chocolate Oatmeal (GF, SF)
• Chili Relleno Casserole (GF)
• Chili-Chocolate Black Bean Brownies (GF, SF)

Here's what looked good to me--but trust, me everything in this cookbook looks good--but there was a limit to what I could copy:

• Thai Coconut Pumpkin Soup (GF, SF)
• Chinese-Style Eggplant in Garlic Sauce (GF)
• Thai Red Curry Tofu and Veggies (GF)
• Chana Saag (Indian Greens with Chickpeas)  (GF, SF)
• Easy Veggie Chickpea Biryani (GF, SF)
• Chorizo and Sweet Potato Enchilada Casserole
• Atomic Tofu Pecan Loaf (GF)
• Pumpkin & White Bean Lasagna
• Texax-Style Tofu Taco Filling
• Carrot Cake and Zucchini Breat Oatmeal (GF,SF)
  
• Mango Coconut Rice Pudding  (GF,SF)
  
• Hungarian Mushroom Soup (GF, SF)
  
• Soy Chorizo Black Bean Stew
• Apple Sage Sausage (GF version given, SF)

Full Disclosure:  There's very little oil used in any of these recipes, and when there is, it's usually just to pre-saute the vegetables--or to oil the crock-pot.   Easy to eliminate.   Hester does use coconut milk in some recipes, but that's such an easy fix, with 1 cup of non-dairy milk plus 1 tsp. of coconut extract.

She tries to avoid using too much sugar or sweeteners, and there are plenty of gluten-free & soy-free recipes. 

 

"Heart-Saving" Chocolate Oatmeal - Healthy Librarian-Style

 

Mixing up the Cocoa in a Cup of Milk & Water

 

Penzey's Special Deep Rich Cocoa - Not Really High-Fat At All! 

 

How Yummy Does This Look in the Slow-Cooker?  My House Smelled Heavenly!

 

Click here to get the recipe on one page

Adapted from Kathy Hester's "The Vegan Slow Cooker"

Serves:  4 large servings

Note:  I doubled Kathy's recipe & used my cheapo Procter-Silex 3.5 quart slow-cooker.  That way I had left-overs.

 

Ingredients:

1 cup steel-cut oats

2 cups water

3 cups unsweetened soy milk or almond milk (vanilla flavor is fine)

1/4 cup good quality unsweetened undutched cocoa powder  (Penzey's, Hershey's, Scharffen Berger's, or Ghiradelli's)

2 teaspoons of vanilla extract

1/4+ tsp. stevia (to taste)  You can always add more to your oatmeal later if you want it a little sweeter--but watch out--stevia can get a little bitter if you add too much.

2 tablespoons of agave nectar (or maple syrup)

Options:  1/2 tsp. of cinnamon; 2-4 tablespoons of PB2, the defatted peanut powder

Top each serving of oatmeal with 1/4 cup of thawed, mixed frozen berries;  1 1/2 tablespoons of chopped walnuts, & 1 tablespoon of chia seed, if desired.

The night before:

1. Spray your crockpot with Spectrum's high-heat canola cooking spray if food tends to stick to your slow-cooker.

2.  Measure the milk & water, and then heat up about 1 cup of the liquid in the microwave, until very warm.   Now, slowly mix in the 1/4 of cocoa with a tiny whisk.  Cocoa usually doesn't mix well in cold liquids--that's why I pre-dissolve it, before adding it to the slow-cooker.

3. Add the oats, the milk, water, cocoa mixture, the vanilla, the stevia, & the agave. That's it!

4.  Set the slow-cooker to low.

Hester says this should take 6 to 8 hours.  Mine took only 6 hours!  Just warning you.

5.  Refrigerate the left-overs, and enjoy reheated the next 3 days!

Warning:  My slow-cooker runs hot--so my oatmeal was done in 6 hours.  If I had cooked the oatmeal overnight, it would have been a little dry, and slightly crusty or overdone on the sides.

Hester highly recommends that the first time you use these recipes you should do it when you are home, to see how long the cooking actually takes--and if your slow-cooker runs on the hotter or cooler side.

I REALLY want to get a better slow-cooker, so recommendations are welcome.  A programmable one--that could flip to warm after 6 hours, would be perfect.

Note:  I'm sure you could prepare this at night and let it soak overnight in a regular saucepan in the refrigerator--and cook it in the morining--on the stove.  It's the overnight soak that makes it special.

 

Nutrition Facts (based on one serving topped with 1/4 cup of mixed berries, and 1/8 of an ounce of walnuts, equivalent to 1/2 tablespoon)  (chia seed isn't included in this count)

 

Nutrition Facts Healthy Librarian's/Kathy Hester Save Your Heart Chocolate Oatmeal wt Berries
Serving Size: 1 serving
Amount Per Serving
Calories	312
Total Fat	10g
Saturated Fat	1.5g
Trans Fat	0g
Cholesterol	0mg
Sodium	8mg
Carbohydrate	46.5g
Dietary Fiber	7.4g
Sugars	12.4g
Protein	16.4g
Vitamin A 1% Vitamin C 5% Calcium    7% Iron 21%

 

 

Why You Want to Eat Oats Everyday

 

The New Science Behind Oats - Avenanthramides  

Old news:  Oats have a soluble fiber, known as beta-glucan that helps to lower cholesterol by reducing its absorption into the blood stream.  They are also low-glycemic, taking a nice leisurely time to digest, so they keep you full longer, and keep your blood sugar steady.  All commendable qualities.

New to me news--the Avenanthramides--the heart healthy polyphenol found in oats :   Over at the USDA-Agricultural Research Vascular Biology Lab at Tufts University, Dr. Mohsen Meydani is the "oat expert".   It turns out that the polyphenols in oats, better known as avenanthramides, are the real power players when it comes to heart health.  First off, they prevent LDL from oxidizing, which sets the process of atherosclerosis into motion.  They work their magic by "decreasing inflammation in the artery walls, by limiting the growth of artery-stiffening smooth muscle cells inside arteries, and by preventing white blood cells from sticking to artery walls."  Harvard Health Letter, May 2010.

But it gets even better.  Meydani has recently found that the avenanthramides in oats are not only anti-inflammatory, but they put a stop to the kind of wild cell growth in the artery walls that starts the whole process of atherosclerosis in the first place--which can eventually lead to heart attacks.  As if that weren't enough--when you ingest these avenanthramides with your morning oatmeal, you're also preventing atherosclerosis by increasing artery-saving nitric oxide production in the endothelium or lining of your arteries. That's the "magic gas" that keeps the arteries relaxed and dilated.  And it's a dose-response--the more avenanthramides, the greater the nitric oxide production. Side benefit:  lowered blood pressure.  For Meydani's research click here and here.

Curbing colon cancer with avenanthramides, too.  We knew that oats and other whole grains helped to reduce colon cancer, but the mechanism wasn't fully understood.  Meydani's just-published research in Nutr Cancer 2010 Nov. 62(8):1007-16 found that the avenanthramides in oats tamp down inflammation in the colon, and inhibit the growth of colonic cancer cells.

 

What's So Good About Cocoa?

 

The Greek name for cocoa means, "Drink of the Gods".  Maybe they were on to something.  Epicatechin 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!

 

Bring on the Berries, Everyday!

 

Berries, baby!   The research is nothing but good, good, good for berries & the brain.  In fact, now we know a little bit more about how they do their magic on the brain.  They "activate the brain's natural "housekeeper" mechanism, which cleans up and recycles toxic proteins linked to age-related memory loss and other mental decline."   Like mini-brain-maids these cells clear out brain junk.  I have berries daily in my Green Smoothies, and either on top of my oatmeal, or mixed in plain soy yogurt.   Lower cost organic mixed berries are at BJ's or Costco.  Read more here and here.

 

If You're Going to Eat Nuts, Stick to Walnuts--For So Many Reasons

 

Source:  American Chemical Society, March 27, 2011 press release

In a report [presented at the] 241^st National Meeting & Exposition of the American Chemical Society, scientists presented an analysis showing that walnuts have a combination of more healthful antioxidants and higher quality antioxidants than any other nut.

“Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts,” said Joe Vinson, Ph.D., who did the analysis. “A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. But unfortunately, people don’t eat a lot of them. This study suggests that consumers should eat more walnuts as part of a healthy diet.”

Walnuts are the top nut for heart-healthy antioxidants

Vinson noted that nuts in general have an unusual combination of nutritional benefits — in addition those antioxidants — wrapped into a convenient and inexpensive package. Nuts, for instance, contain plenty of high-quality protein that can substitute for meat; vitamins and minerals; dietary fiber; and are dairy- and gluten-free.

Years of research by scientists around the world link regular consumption of small amounts of nuts or peanut butter with decreased risk of heart disease, certain kinds of cancer, gallstones, Type 2 diabetes, and other health problems.

Despite all the previous research, scientists until now had not compared both the amount and quality of antioxidants found in different nuts, Vinson said. He filled that knowledge gap by analyzing antioxidants in nine different types of nuts: walnuts, almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias, and pecans. Walnuts had the highest levels of antioxidants.

Vinson also found that the quality, or potency, of antioxidants present in walnuts was highest among the nuts. Antioxidants in walnuts were 2-15 times as potent as vitamin E, renowned for its powerful antioxidant effects that protect the body against damaging natural chemicals involved in causing disease.

“There’s another advantage in choosing walnuts as a source of antioxidants,” said Vinson, who is with the University of Scranton in Pennsylvania. “The heat from roasting nuts generally reduces the quality of the antioxidants. People usually eat walnuts raw or unroasted, and get the full effectiveness of those antioxidants.”

Dr. David Katz of the Yale University School of Medicine, published a small randomized-controlled study in 2010, that demonstrated how a walnut-enriched diet improves endothelium-dependent vasodilatation in type 2 diabetic individuals, suggesting a potential reduction in overall cardiac risk.  

Source:  Ma Y, Njike VY, Millet J, Dutta S, Doughty K, Treu JA, Katz DL, "Effects of walnut consumption on endothelial function in type 2 diabetic subjects: a randomized controlled crossover trial,"   Diabetes Care,  2010 Feb;33(2):227-32.  Click here for the full article.

 

Just Wanted to Say, "Thank You, Thank You, Thank You" to Everyone Who Takes the TIme to Read HHLL!!!

You are no doubt some of the most thoughtful, interesting, intelligent, independent-minded, savvy & healthy group of readers out there!

1.  What a surprise for me to see Happy Healthy Long Life on Susan Voisin's (The Fat-Free Vegan's) short-list of helpful sites that will support a plant-based lifestyle.  Susan's New Year's post,  My Get-Healthy Plan to KISSS in the New Year is outstanding.  Be sure to check it out.  Susan, I'm so honored to have made your list!  Thank You!  She is one of the best resources for fat-free recipes around.

2.  If you haven't been keeping up with all the thoughtful, articulate, motivating, & inspiring comments to my recent post, please click on this link, and scroll on down to read them: The Sunday New York Times "Fat Trap" & "Why Lost Pounds Come Back"- It Misses the Mark! Forget the Genetic, Hormone, & Metabolic Excuses - Just Give Esselstyn Plant-Perfect a Try!  Some very interesting comments.

3.  I'm overwhelmed, humbled, & absolutely thrilled to see so many of you visiting the Happy Healthy Long Life - Healthy Librarian Facebook page.  All your thumbs up, and generous words are beyond any expectations I had when I created the page.  It's so much fun for me to finally meet you--and have a conversation.  If you haven't visited, please do--and join in the conversation. 

You can find me here:

Follow me on Happy Healthy Long Life - The Healthy Librarian's Facebook Page. Something new everyday--& you don't need a Facebook account to check out what's on the page. 

4.  Another surprise for me was seeing Happy Healthy Long Life on MD Consult's list of "Blogs We Follow".  MD Consult is an excellent and highly respected subscription website for physicians & medical/hospital libraries--so not something most of you are likely to have seen.  It's produced by Elsevier, one of the premier medical publishers in the world.  I'm honored to be on that list.

5.  My last bit of shared news, is one of my favorite comments on the New York Times, in response to Tara Parker Pope's, "Fat Trap" article.   It was written by an uber-healthy 84 year-old woman from Toronto:

• Margaret Bennet-Alder
• Toronto

Wouldn't every man worth his salt, and and every woman, want to put Viagra out of business? The wrong food got him into his pickle and the right food can get him out of it.

Forget the Food Pyramid with its animal foods. Use the Food Plate: whole grains, vegetables, beans/legumes, and fruits. How to make the switch?

Neal D. Barnard, MD, in his new book 21-Day Weight Loss Kickstart takes you by the hand explaining why animal foods pack on the pounds and plant foods burn calories. Menus and recipes ease you on your way.

Dr. Caldwell B. Esselstyn's classic, Prevent and Reverse Disease, is the one that inspired former president, Bill Clinton, to lose weight and keep healthy after a stent.

Three years ago after reading The China Study by T. Colin Campbell, PhD, I became a vegan overnight. I began by following Dr. John A. McDougall's plant-based 12-day Meal Plan which is free from his web site. Within a month I lost the 10 pounds that I had tried to lose for 35 years. Upon not using any added oil I have lost another 15 pounds and now weigh what I weighed in high school. I'm never hungry and enjoy healthy carbohydrates. I'm looking forward to Dr. McDougall's forthcoming book, Starch, to be published by Rodale in April, 2012.

The healthylibrarian.com and vegsource.com provide excellent information to keep me on track.

Although heart disease, diabetes, cancer and obesity have felled relatives, I'm well at 84 thanks to my plate of plants. I look forward to more years of the same.

• Jan. 1, 2012 at 2:45 p.m.

 

The Healthy Librarian's Holiday Overindulgence Tool Box: Some Abstinence Inspiration, the Exercise Cure, a Holiday Video, a Company-Worthy Recipe, along with Sara Moulton's Favorite Chocolate (coronary) Cookie Recipe

 

 

"Is that piece of chocolate an innocent indulgence?  Or your next hit? We're finding that a sweet tooth makes you just as much an addict as snorting cocaine.

SETTLED on the sofa watching the usual rubbish on TV, I notice that predictable, uncontrollable, nightly craving.  At first I sit there, fighting it. But the longer I fight, the worse it gets. After 20 minutes, I can't concentrate on anything, I feel anxious, and start fidgeting like crazy. Finally, admitting my addiction, I break. I go to the freezer - to my stash of white stuff - and take a hit. Almost instantly, I relax, my brain in a state of bliss as the chemical courses through my veins. Isn't it amazing what a few scoops of ice cream can do?

Before you dismiss my agitation as mere weakness, consider this: to my brain, sugar is akin to cocaine. There is now compelling evidence that foods high in sugar, fat and salt - as most junk foods are - can alter your brain chemistry in the same way as highly addictive drugs such as cocaine and heroin.

Junk foods switch on biological mechanisms that are just as hard to fight as recreational drugs."

-Bijal Trivedi, "Junkie Food: Tastes Your Brain Can't Resist," New Scientist, Sept. 8, 2010-

 

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

 

Note:  This was posted last year--on December 22, 2010.  I can't think of a better reminder than this post to watch out for the holiday junk food.  Beware of gifts of chocolate & nuts!

 

Look, I don't miss my old favorites, like cheeseburgers, barbecued ribs, corned beef sandwiches, olive oil, or brie anymore.  I'm so over them.  Not remotely interested.

But, really good cookies or chocolate--now that's a whole different story.   Why?  Because I can't each just one.  If I start with one, I want (no, I need) more.  Normally, I can "just say no!"  But, this season....

On Thursday Dr. D came into the library to give me a thank-you gift for a research project I had helped her with.  This wasn't a Whitman's Sampler--it was a box of chocolates made locally by an artisan chocolatier.  I wasn't planning to taste a single one--and I set the box on the counter by the microwave in the library--for everyone else to enjoy. 

But when two colleauges said, "Go on, just have one.  You deserve it.  Give yourself a treat,"  I took the bait--and I didn't stop with one.   I ended up eating four pieces, stopping only with sheer will power.

Two days later, at a wedding, I downed a piece of red velvet wedding cake, and followed it up with a mini German chocolate brownie.  That night, before I went to bed, I dug into my purse, opened & ate the two-piece mini-box of Russell Stover chocolates my friend Marge had given me on Friday night.  Thanks, alot, Marge!  I tried to refuse them--but she wouldn't take no for an answer.

If you think sugar addiction is a myth, think again.

Back in September, my friend Bob, who works for the National Institute on Drug Abuse (NIDA), sent me a copy of the New Scientist article I excerpted above--along with a hot-off-the-press article from his friend & colleaugue, Dr. Mark Gold:  "Neurobiology of Food Addiction," by Daniel M. Blumenthal and Mark S. Gold, Curr Opin Clin Nutr Metab Care. 2010 Jul;13(4):359-65.  Dr. Gold is an international authority  on addiction research--specifically, cocaine addiction.  According to Gold, there's now hard evidence for the biological basis for sugar addiction.  Doesn't sound far-fetched to me!

Dr. David Kessler, the former head of the FDA agrees--and last year he wrote a book about it: "The End of Overeating: Taking Control of the Insatiable American Appetite."  Want to learn more?  Read my summary of his research here.  If you can get a hold of the New Scientist article at your local library, it's definitely a worthwhile read, as well.

Bottom Line:  As I continue through this season of temptation--with cookies-chocolate-cheese-and-alcohol everywhere you look--I'm etching Dr. Michael Roizen's mantra indelibly on my brain.  And you can, too!

 

"The joy of eating an ice cream cone might last for 15 minutes.  The damage it does lasts months!"

"The sugar from that cone is going to negatively affect the proteins in your body for the length of life of that protein--anywhere from 90 to 100 days--far outlasting the 10-30 minutes of pleasure you're going to get from that ice cream cone.

Yes, that "extra sugar causes the proteins in your body to be less functional and as a result, directly ages your immune and arterial systems and even your joints (hello, arthritis). The joy of the food might last 10 minutes.  The protein change lasts months,"  says Roizen.

 

Last night my friend Babs, an expert baker, told me she had just made "THE best-ever-chocolate cookies". 

Babs is one of those lucky people who really can stop after eating just one cookie.  Her scrumptious recipe comes from Sara Moulton.  It's Moulton's all-time favorite cookie recipe from the just released: The Gourmet (Magazine) Cookie Book: The Single Best Recipe from Each Year 1941-2009, so you know it's got to be good (and bad for you).  Sara's Chocolate Mocha Cookie recipe comes from 1990--20 years ago--back when I wouldn't have given butter, eggs, sugar, and chocolate a second thought.

Three dozen cookies made with 4 oz. of unsweetened chocolate, 3 cups of semisweet chocolate chips, 1 stick of butter, 4 eggs, and 1 1/2 cups of sugar.  Oh my!  I'll have to just leave this one to my imagination.  Have you all heard about the new Imagine Diet research out of Carnegie Mellon?  If you want to torture yourself, click here for Sara's & Babs' recipe. 

 

Just in Case You Do Overindulge - Be Sure to Get Up & Exercise Before You Eat Breakfast!

 

Don't miss Gretchen Reynold's December 15, 2010 article in the New York Times, "Phys Ed: The Benefits of Exercising Before Breakfast".  Now this is practical research you can really use!

Here's the pitch:

"A recent study by scientists in Australia found that after only three days, an extremely high-fat, high-calorie diet can lead to increased blood sugar and insulin resistance, potentially increasing the risk for Type 2 diabetes. Waistlines also can expand at this time of year, prompting self-recrimination and unrealistic New Year’s resolutions.

But a new study out of Belgium, published in The Journal of Physiology suggests a more reliable and far simpler response. Run or bicycle before breakfast. Exercising in the morning, before eating, the study results show, seems to significantly lessen the ill effects of holiday Bacchanalias."

For six weeks, three groups of healthy young men ate a lousy diet--50% fat, and 30% more calories than usual--kind of like all of us might be eating for the six weeks between Thanksgiving and New Year's Day.

• One group quit exercising completely for six weeks--and just enjoyed their high fat, caloric diet.
• Two groups participated in serious, supervised morning workouts, both with an equal energy expenditure.
• One of the exercise groups ate a hefty-carbo-rich breakfast before they exercised, and also drank a sports drink during exercise.
• The third group worked out before breakfast, on an empty stomach, and only drank water while exercising.  But afterwards...they chowed-down on the same calorie-rich breakfast as the breakfast-eating exercisers had enjoyed.

The results are compelling.

• Bad News.  The breakfast-eating non-exercisers packed on six additional pounds in six weeks!  And it gets even worse.  They developed insulin-resistance, their muscles no-longer efficiently pulling glucose out of their bloodstream, and they started "storing fat within and between their muscle cells".  The Lesson Here: Don't plan on skipping exercise after holiday partying!
• Somewhat Better News. The group who ate a hefty breakfast before working out gained about half as much weight as the non-exercise group.  And just like the non-exercisers, they too became more insulin-resistant, and started storing more fat in their muscles.
• Best News.  The exercisers who skipped breakfast gained zero weight, and showed no signs of insulin resistance.  And they still got to eat a hefty breakfast--but after they worked out.

Take-away message:  When you indulge at a holiday party, be sure to exercise on an empty stomach the following morning.  Eat breakfast after your workout.  Read the entire article for the "rest of the story!"

As for me, since returning home from our Thanksgiving trip to St. Louis, I haven't skipped out on any of my usual exercise routines.  In a week I fit in 4 days of spinning, 3 days of yoga, 2 days of weights, & one or two days of rest a week.   In spite of various sugary indulgences (like handfuls of leftover vegan chocolate chips that I had around because I was baking for company), restaurant dinners, dinner at friends' homes, holiday parties, and a wedding--not one extra pound has been gained so far. 

 

Enough of the Holiday YouTube Videos - This One Might Be a Real Life-Changer

 

I just discovered this powerful video this morning, thanks to James Brown at the Dr. McDougall site.  You'll hear first-hand how fifty-something James Brown ended up bypassing on bypass surgery--with the blessings of his originally skeptical cardiologist. 

Brown had been on high blood pressure meds since he was 23; by his fifties this 5' 7"er weighed 206 pounds; his cholesterol was 339; and he was starting to experience chest pains.  Talk about a "do-over"!  Brown really did it.  If you aren't seeing the video in this post, click here.

 

James Cures Hypertension and Heart Disease, McDougall Diet from John McDougall on Vimeo.

 

 

 

The Healthy Librarian's "Enlightened" Version of Company-Worthy Ten-Minute Asparagus & Brown Rice

Looking for a healthy recipe for the holiday season that everyone can enjoy?  This might be it.

Last January I discovered Heidi Swanson's amazing garlicky & lemony-tahini dressed garbanzo bean, rice & asparagus salad.  I brought it work, and everyone who tasted it ended up making it.  It's that good.

But, it's also loaded with fat: over a third of a cup of olive oil, 1/4 cup of tahini, and 1 cup of slivered almonds.  Gee, and I used to think this was a healthy meal.  I haven't made it since June 18, 2010 when I started eating "no-added fat" ala Esselstyn style.

Three weeks ago I decided to see if I could "enlighten" this recipe--ditch the olive oil used for sauteeing--and substitute low-fat silken tofu for the olive oil in the dressing--a trick I learned from the Wellness Forum's Chef Del.

 

Golden Browned Onions Without Any Oil

Browning the Garbanzos Without Oil

Toasting the Almonds on Parchment Paper

A Bunch of Asparagus

Mixing It All Together

 

Mixing Up the "Enlightened" Tahini Dressing

 

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

Enlightened Ten Minute (more like 30) Tasty Asparagus and Brown Rice

based on Heidi Swanson's 101 Cookbooks recipe

Serves 4-6

2 14-ounce cans of chickpeas, drained

2 cloves garlic, minced

1 medium sweet onion, chopped

1/4 cup of vegetable broth--used only as needed when sauteeing the onions & chickpeas

1 bunch of asparagus, cut in 1-inch pieces

3 cups pre-cooked brown rice (I used the frozen already cooked brown rice available at Trader Joe's

2 TBS. of almond slivers, toasted in a low oven (I cut this down from 1 cup of almonds--you could leave it out entirely if you like)

fine grain sea salt & paprika, optional

1/8 to 1/4 tsp. cayenne pepper, optional--if you like your food hot & spicy

Tahini Dressing:

1 garlic clove, smashed & chopped

2 TBS. tahini (I cut this down from 1/4 cup)  *Don't leave this out!

zest of 1 lemon

4 TBS. low-fat silken tofu (I used Mori-Nu)

scant 1/4 cup freshly squeezed lemon juice (one lemon)

2 TBS. hot water

scant 1/2 tsp. fine grain sea salt (optional)

a few good grinds of fresh black pepper

Directions:

1.  If you're using frozen rice, heat it in the microwave and set aside.  Or, make up enough rice for 3 cups, cooked.

2.  Make the dressing by pulse mixing the following ingredients in a food processor: the garlic, tahini, lemon zest, lemon juice, and tofu.  Add the hot water to thin a bit and then add the salt & pepper to taste.  Set aside.

3.  Heat your non-stick skillet over medium-high heat.  Add the onions to the dry skillet and saute. Lower the heat.  Sprinkle with a bit of salt & paprika if you like--the paprika helps give it a nice golden color.  Stir occasionally--the onions will be fine sauteeing in their own juice for awhile.  As they get dry, or begin to stick, add a couple tablespoons of vegetable broth to deglaze the pan.  Add the garlic, and continue to saute for about 10 minutes total, until they are soft, sweet, and golden.  Add broth--2 tablespoons at a time, if needed to prevent sticking.  Remove from the pan, and set aside.

4.  Now add the 2 cans of chickpeas/garbanzos to the skillet, and "dry saute" for about five minutes.  Let them get a little crusty, browned or even a tad bit charred.  They may "hiss & pop". 

5.  When they are nicely browned, add the sauteed onions & garlic back into the pan, and add in the asparagus pieces.  Cover with a lid for a minute or two to steam--just until the asparagus brightens and softens up just a bit.

6. Uncover and stir in the rice and toasted almond slivers.  Taste & season to taste.  Mix in the cayenne pepper, carefully, if you like that kind of heat.

7.  Serve family style in a big bowl, and pass the tahini dressing so everyone can mix some of it into their rice.

NOTE:  This dressing is delicious on a veggie or falfel burger, and left-over rice salad is great mixed into a salad of greens.

 

Nutritional Information - Based on 1/6 of the recipe

Nutrition Facts Healthy Librarian's Enlightened Ten Minute Asparagus and Brown Rice
Serving Size: 1 serving
Amount Per Serving
Calories	305
Total Fat	5.7g
Saturated Fat	0.5g
Trans Fat	0g
Cholesterol	0mg
Sodium	55mg
Carbohydrate	51.6g
Dietary Fiber	9g
Sugars	3.1g
Protein	13.5g
Vitamin A 5% Vitamin C 19% Calcium    12% Iron 18%

 

 

 

 

My Holiday Gift to You! My Family's Top Ten Plant-Based/Vegan No-Oil Holiday Weekend Dishes from Breakfast, Lunch, Dinner to Dessert

 

 

"Enlightened" Rockin' Roasted Rosemary Potatoes

 

 

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

 

Wait!  Wait!  Don't plan your holiday menu until you read this post!

 

You just might find something that looks yummy to you.

I promised myself I'd write up my post-Thanksgiving Hit List today (uh, that was Friday--and now it's Saturday morning) no matter what!  I changed up so many of the recipes that I posted pre-Thanksgiving--and I know that so many of these will work perfectly for the Christmas holiday for anyone who is having a houseful of company over the long weekend.

So here are my family's favorites--with links to the revised recipes.

 

The Top-Ten Thanksgiving Week-End Family Favorites List

 

1.  Rockin' Roasted Rosemary Potatoes -  my family couldn't get enough of these & I've made them three times since Thanksgiving.  No-oil & amazing!  A crazy crunchy coating made with a little vodka, vermouth, grainy Dijon mustard, garlic, horseradish, caraway seed, smoked paprika, & hot pepper.  OMG you're going to LOVE these!

2.  Kale Waldorf Salad with Honey Crisp Apples, Toasted Walnuts, Cranberries, Raisins & a Creamy Dressing -  a unanimous hit, and I've made this two times since Thanksgiving.  I have never liked raw kale salad before I tasted this version. But, you HAVE to use lacinato or dinosaur kale--and honey crisp apples 

3.  Sunday Brunch Spicy Sweet Potato, Onion, Pepper & Italian "Sausage" Hash - this was all gone in a blink of an eye.  Don't plan on having left-overs of this one!  Vegans & Carnivores agree that this one is out-of-this-world.  It's the Field Roast Sausage.

4.  "Enlightened" Quick-Fix Sweet Potato, Spinach, Fire-Roased Tomatoes, and a Bit of Peanut Butter Soup - so fast & easy, plus you can make this ahead of time.  Freeze it flat in freezer ziploc bags for easy storage.  Thank you, Jodith, for that tip! Everyone who has mades this, loves it!

5.  Curry Cauliflower, Chickpea, Sweet Potato Soup with a Smidge of Peanut Butter--A breeze to make, freezes well, & everyone I know who has made this, loves it!  Will feed a crowd.

6.  Chocolate Chip No-Oil Walnut Zucchini Bread--chocolate chips, a little sugar, but a real treat when you have houseguests, book club, or company coming.

7. "Enlightened" Chloe Coscarelli Chocolate-Pumpkin Bread Pudding with Sweet Vanilla Cashew Cream Sauce - served warm with Son #1's addition of the sweet vanilla sauce took this holiday dessert over the edge of deliciousness.  Using Ezekiel Sprouted Cinnamon Raisin Bread took it over into the "this is healthy"  zone.

8.  Barbecue Brisket Seitan Reuben's--this sandwich was a huge hit--even with the carnivores in the family.  You'll need to make your own seitan, but it's really easy & makes 4 pounds that you can freeze.  Use real old-fashioned Jewish rye bread with caraway seeds--or T.J. Sprouted Rye, cole slaw, dill pickles--the works.  LOVED!

9.  Roasted Triple Mushroom Soup - Not only is this sophisticated, easy to put together, and a mushroom immune booster--it also worked well as a gravy for our Thanksgiving "Meat-less" Loaf.  

10.  Pumpkin-Spiced Steel-Cut Oats for Eight!   Make it in the crockpot overnight--and wake-up to the most delicious fragrance.  I'm now making this just for myself--so I can have pre-made oatmeal every morning for a week.  Warm it in the microwave along with frozen berries, and then top it with a sprinkle of toasted walnuts & a tablespoon of chia.  What a way to start the day!

 

 My Amateur Thankgiving Photo Collection

 

Thanksgiving Morning Spiced Apple Pumpkin Steel-Cut Oats for Eight

 

A Sophisticated Roasted Triple Mushroom Bisque

Kale Waldorf Salad with Toasted Walnuts, Honey Crisp Apples, Cranberries/Raisins in a Creamy Dressing (photo by Whole Foods--mine was out-of-focus)

 

Kale Waldorf Salad - Undressed - Check Out Costco's Organic Baby Kale

Roasted Brussels Sprouts with Shallots & Toasted Hazelnuts

 

Thanksgiving "Meat" Loaf - here's the recipe & here's the glaze

 

Dellcious Sliced & Top-Browned Thanksgiving "Meat" Loaf Leftovers

 

Babs' Famous Cranberry Relish with Toasted Walnuts, Raisins, & Orange

 

Pumpkin Chocolate Chip Bread Pudding Right Out of the Oven

 

Pumpkin Chocolate Chip Bread Pudding with Vanilla Cashew Cream Sauce

 

Seitan Reuben's with Lab Rat's Homemade Pickles & H.L.'s Cool Cole Slaw

 

Brunch Sweet Potato, Onion, Red Pepper & Italian "Sausage" Hash

Sweet Potato, Spinach, Fire-Roasted Tomatoes and a Bit of Peanut Butter Soup

 

Val's Crowd-Pleasing Curried Cauliflower, Sweet Potato, Chickpea, Spinach & Peanut Butter Soup

 

 

If You're Ready to Ditch the Latke's for a New Chanukah Tradition Try This

 

Reposted from December 04, 2010:

A New Oil-Free Chanukah Tradition: "Enlightened" Veganomicon Potato and Kale Enchiladas with Roasted Chile Sauce - And a New Dreidel Spin on the Miracle of Oil on Chanukah - Make One Day's Worth of Oil Last for Eight Days!

The Healthy Librarian's (Husband's) "Enlightened" Veganomicon Potato and Kale Enchiladas with Roasted Chile Sauce

 

If you've received this via email, click here for the web version for the links & video.

Who doesn't love latkes? 

Crispy on the outside, moist and tender on the inside--potato pancakes made with grated potatoes, onion, eggs, plenty of salt, and fried up in peanut oil. And topped with sour cream.  When I was a kid, our traditional Chanukah dinner was always potato latkes, corned beef sandwiches, and Kentucky Fried Chicken.  Always!  A deadly trifecta, but who knew?

As good as they taste, I wasn't about to fry up a batch this year.   I've half-heartedly looked for a fat-free version, but honestly, I don't think it's worth the effort.  It couldn't possibly compare to the real thing.

 

Frying latkes in oil is what it's all about.  Last year in the New York Times Karen Barrow shared opinions from both cookbook authors and amateur cooks about whether it's possible to make a  "healthy tasty latke".  If you must try,  here's one possibility, from Steven Raichlen.

“I’m not going to ruin my latke joy to save a few calories once a year,” Elizabeth, one NYT reader, wrote.

“Spare me,” chided another. “I’ll take my latkes fried in lots of oil. It works for my 91-year-old grandparents.”

Joan Nathan, a well respected cookbook author and expert in Jewish foods, said she’s not surprised at the widespread resistance to making a traditional treat more healthful. When once asked to come up with baked latkes that tasted as good as fried, she tried. “But I ended up throwing all the recipes in the garbage,” she said.

Another reason for the fried latke’s persistence: oil isn’t just a cooking ingredient, it’s central to the eight-day celebration of Hanukkah. 

“It’s all about the oil,” said Susie Fishbein, author of “Kosher by Design Lightens Up.” You can spray your latkes with oil and bake them, she said, but “most people are not going to cheer when that comes to the table. It has to be fried.”

 

Wednesday night was the first night of Chanukah.  As I drove home from work in the dark, cold, and snow--the perfect setting for the first night of Chanukah--I knew my husband was going to have something delicious for dinner.  No last minute scrambling in the kitchen for me on this Wednesday night.  And what perfect timing that he decided to try his hand out on a healthy potato dish for the first night of Chanukah: Veganomicon's Potato and Kale Enchiladas with Roasted Chile Sauce.  We both agreed--it was a great substitute for traditional Chanukah latkes.

The Chanukah Miracle Story--When One Day's Worth of Oil Lasts for Eight Days

Oil is "central to the eight-day celebration of Hanukkah.  After winning back their land in battle, the Jews needed to light a menorah as part of a rededication of their Temple. Although they only had enough oil for one day, the oil, miraculously, lasted for eight."  (Joan Nathan in the NYT)  Tada!  That's where the connection to eating foods fried in oil on Chanukah comes from. 

 

Bet You Can't Eat Just One?  So Why Even Start?  

 

So, here's my cheesy take on celebrating Chanukah--if you're not ready to cut out all the oil in your diet right now--try making one day's worth of oil (say about 1/4 cup) last for eight days.  That's 1.5 tsp of oil a day if my math is right!  It's doable.  Experience your own miracle of good health by making one day's worth of oil last for eight days!  Call it a Chanukah challenge.

Thanks to Cheri for sharing the video!  If you aren't seeing the video, click here

 

Happy Chanukah!  Candlelight by the Maccabeats

  

 

The Healthy Librarian's Husband's "Enlightened" Veganomicon Potato and Kale  Enchiladas with Roasted Chile Sauce

 

To get a copy of the recipe on one page, click here.

This beats the lowly latke hands-down for taste and nutrition.  You could probably live on these: with 0 cholesterol, 9.2 grams of fiber, 12 grams of protein, 187% of vitamin A, 261% of vitamin C, 16% calcium, and 27% iron--not to mention the health benefits of kale and tomatoes.

 

Serves 4-6

Cooking & Prep Time:  1 1/2 hours

 

Enchilada Chile Sauce:

1 onion, cut into small dice

3 large green chiles (such as Anaheim or even Italian-style long green peppers), roasted, seeded, peeled, and chopped coarsely.  The best way to roast peppers is over high heat right on top of the gas burner--don't do this if you have an electric stove.  Use tongs to turn them, and rotate as they blacken & blister.  When 75%  done roasting, drop the pepper in a bowl or a paper bag, and allow it sit for 10-15 minutes, until it's cool enough to handle.  Peel away the skin, and then dice.  No worries about remaining charred parts.  If you don't have a gas stove, roast them on a grill or in a very hot oven.  Use canned green chilis in a pinch.

2-3 teaspoons of chile powder, preferably ancho chili (note: I just purchased this at Penzey's & it's amazing--not hot, just rich & mellow tasting)

1 1/2 teaspoons ground cumin

1 teaspoon marjoram or Mexican oregano (epazote)

1 (28 oz.) can of crushed tomatoes (fire-roasted preferred--like Muir Glen.  I prefer crushed to diced.)

1 tsp. sugar (opt. or use agave)

salt to taste (optional)

 

Potato and Kale Filling:

1 pound waxy potatoes like Yukon Gold or Red

1/2 pound kale, washed, trimmed, and chopped finely

4 cloves garlic, minced

1/2 tsp. ground cumin

1/4 cup vegetable broth or water (plus more for sauteeing onions & kale)

3 tablespoons lime juice

1/4 toasted pepitas (pumpkin seeds) coarsely chopped, plus additional for garnish

Salt to taste (optional)

6 large sprouted grain tortillas, like Ezekiel or French Meadow, or Ezekiel Gluten-free.  (alternatively, you can also use 12-14 corn tortillas)   Either one works well--I've made them both ways.

Preheat oven to 375 degrees and have ready a shallow casserole dish, at least 11 1/2 X 7 1/2.  

Prepare the enchilada sauce first:

1. In a large, heavy bottomed non-stick saucepan over medium heat, saute the onions.  Let them start to brown & give off their own liquid before adding any broth or water to the pan.  When they start to get a little dry, and start to stick a bit, add a little vegetable broth or water--just enough to deglaze the pan.  Add more liquid as needed, but not too much.  Saute for 4-7 minutes, until the onions are softened. 

2. Add the remaining ingredients, bring to a simmer, and remove from the heat.  When the mixture has cooled enough, taste and adjust the salt if necessary. 

3. Puree the mixture with an immersion or regular blender until smooth and even.

Prepare the filling:

1. Peel and dice the potatoes, then boil them until tender, about 20 minutes.  Drain and set aside. 

2. Saute the garlic in about 2 tablespoons of vegetable broth in a large saucepan or frying pan (that has a lid) over medium-low heat, stirring occasionally until the garlic is sizzling and slightly browned (be careful not to let it burn!!) 

3. Add more broth if necessary, and then add the kale, sprinkle with a little salt, and raise the heat to medium, stirring constantly to cover the kale with the garlic.  Partially cover the pot to steam the kale until it has wilted, 4-6 minutes.

4. Remove the lid and mix in the potatoes, the 1/4 cup of vegetable stock, lime juice, pumpkin seeds, and salt, if you're using it.  Use the back of a wooden spoon, or the bottom of a flat drinking glass to mash some of the potatoes.  Cook another 3-4 minutes, until the stock is absorbed.  Add more lime juice or seasoning to taste.

Create an enchilada assembly line:

1. Have ready a pie plate or something similar filled with about 3/4 cup of enchilada sauce, a 9 X 13 casserole dish, your stack of tortillas, a heated griddle or a pan large enough to heat your tortillas--because that's how you'll soften them up, and the potato and kale filling.  You can also soften the tortillas one at a time in the microwave if you prefer--follow the directions on the package.

2. Ladle a little bit of the enchilada sauce onto the bottom of a 9 X 13 inch casserole dish and spread it around. 

3. Take a tortilla, place it on the heated griddle or pan for 30 seconds, then flip it over and heat until the tortilla  has become soft & pliable.  Or soften them in the microwave.  Drop the softened tortilla onto pie plate filled with sauce; allow it to get completely covered in sauce, flip it over, and coat the other side.

4. Now, place the tortillas either in the casserole dish (the easiest way) or on an additional plate.  Place 1/6 of the potato filling down the middle of the tortilla and roll it up.  Continue with rest of tortillas, tightly packing enchildas next to each other.

5. Pour about a cup of sauce over the top (reserving some for later when you serve the enchiladas), cover tightly with aluminum foil, and bake for 25 minutes.  Remove the foil and bake for another 10-15 minutes, until edges of the tortillas poking out of sauce look just a little browned.  Allow to cool slightly before serving.  Top individual servings with any remaining enchilada sauce, warmed slightly.

Enjoy!  Happy Chanukah!  Sure it's a bit of a pitchky-patchky, as my mom would say, but not half as hard as making potato pancakes.  Bonus:  No grease splatters on your walls, or that fried potato onion smell that hangs in your house for days.  These enchiladas smell divine!

Nutrition Facts Enlightened Veganomicon Potato and kale enchiladas with Roasted Chile Sauce
Serving Size: 1 serving
Amount Per Serving
Calories	292
Total Fat	6.1g
Saturated Fat	1g
Trans Fat	0g
Cholesterol	0mg
Sodium	500mg
Carbohydrate	51.3g
Dietary Fiber	9.2g
Sugars	7.4g
Protein	12g
Vitamin A 187% Vitamin C 261% Calcium    16% Iron 27%

 

 

Please Let Me Know What You Think of These Recipes

You Can Comment Here by scrolling to the bottom of the page

 

Happy Holidays to Everyone!

The Thanksgiving Corned Beef Sandwich - Family's Coming to Town - Stocking the House for Five Days of Thanksgiving Meals

 

Zingerman's Reuben Sandwich on Rye

 

The Lab Rat's Reuben Sandwich on Rye - Ignore My Amateur Photography Skills - The Taste Rocks!

 

 

"The only food that I can honestly say I miss the taste of--and I won't rule out eating in the future--is a hot corned beef sandwich.  There's no substitute for that one,"  my husband likes to say.

That is:  until  November 16, when he came up with a Reuben Sandwich that's  "even better than the real thing!"   No exaggeration!

-My Husband, the Lab Rat-

 

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

 

OK guys, I'm apologizing for yet another food post.

I've got a summary of Dr. Loren Fishman's interview on The People's Pharmacy to post--all about how yoga done the right way, can benefit arthritis, sciatica, back pain, osteoporosis, shoulder injuries and more.  I know, it sounds like exaggerated claims, but hear Fishman out!  Great interview.

Plus, posts on the latest on the connection between belly fat & cancer--really--excellent article!; the effect of antioxidants on vascular calcification; the good news about how regular exercise really can keep your muscle mass as you age (stave off old-age fraility); why drinking alcohol is risky for young women with a family history of breast cancer (nix on the  college/high school binge drinking!); and how heart healthy habits also reduce breast, prostate, lung, and colon cancer (two for one).

But, I'm in the mood to talk turkey--Thanksgiving day menus , not health research.  You'll have to wait until my guests leave next Sunday to hear the hard-core stuff!  Sorry.

 

What's Does a Corned Beef Sandwich Have to Do with Thanksgiving?

 

The Seitan Reuben: Seitan Brisket, Sauerkraut, Russian Dressing (no-fat), & a bit of Daiya Cheese on Sprouted Rye with Caraway

 

Well, when my kids come home for Thanksgiving someone always wants pastrami, corned beef, or a turkey Reuben sandwich.   It's a tradition.   And I don't have a problem buying some corned beef, pastrami, or roasting a turkey for my kids (they're all grown up)--if that's what they want to eat when they visit. I don't have to eat it. And of course, you all know that deli lunch meats are the worst possible kind of meat we can eat--lots of literature is out there to prove that fact!  Click here here here here and here, for starters.

 

The Lab Rat's Brilliant Seitan Reuben Discovery:

On Novemeber 16th, my husband decided to use some of my delectable homemade BBQ seitan brisket & try his hand at making the Seitan Reuben Sandwich in Robin Robertson's Vegan Planet--pg. 452.  He used real Jewish Rye Bread, sauerkraut, homemade Russian dressing (first he made a no-fat version of tofu mayo & added ketchup & pickle relish), and a small amount of Daiya mozzarella.  Then he grilled them on our non-stick ceramic grill pan, pressed them with a panini weight.   Gorgeous grill marks, loaded (and I mean, loaded) with flavor.  We were literally stunned at how OMG delicious these Reubens were.  No exaggeration!!

So, on Saturday I made a whole new batch of this delectable seitan bbq brisket so we would be able to make Reubens & Philly Sandwiches for our kids.  It's a bit of a pitchkey patchkey  (but it's easy) to make the brisket, but so worth it.   This recipe makes 4 pounds of delectable sliceable seitan, perfect for sandwiches.  And it freezes well.   But, you'll have to wait until after Thanksgiving for the recipe, and the how-to-photos.

No turkey on our Thankgsiving table. First time, ever.

Two weeks ago, I sent out an email to see what the gang wanted to eat on Thanksgiving--turkey or no-turkey.  Here's what they said:

 

Me:  Who wants turkey??  Time to start thinking about placing an order.   Starting to think about the menu.  Got a recipe for a roasted 3 mushroom bisque, and chocolate chip pumpkin bread pudding that are supposed to be fabulous.

Son #1:  I'm happy to go without turkey.  

Me: I'm totally fine with having one.  Why no turnkey?

Son #1:  I guess the amount of work to cook the bird and the amount of meat seems like too much.

Son #2:  Those dishes sound amazing! I could go either way, but certainly don't need turkey. God knows I eat enough turkey sandwiches ;)

Daughter-in-law:  I am also happy to go without Turkey! I don't feel like I would miss it.
See you soon!

 

So, it was decided.  No turkey for Thanksgiving.  

Yesterday, I finally sat down & figured out what I was going to make for Thanksgiving.

Then I figured out what meals I wanted to have on hand for Wednesday & Friday night dinner, lunches, and noshes. 

Here's what I came up with:

 

 

Wednesday Night Dinner

 

Chef AJ's Amazing Thai Noodles with Veggies  (click here)

Sweet Potato, Spinach & a Little Bit of Peanut Butter Soup (click here)

Have on Hand for Lunches and Noshes

 

Chocolate Chip Walnut No-Added Oil Zucchini Bread (click here)

Seitan Reuben Sandwich fixings--homemade BBQ seitan brisket with sauerkraut, homemade no-fat Russian dressing, a smidge of Daiya Mozzarella, all grilled on TJ's Sprouted Rye Bread with caraway seed.

Seitan Philly Sandwich fixings--homemade BBQ seitan brisket with Appetite for Reduction's Cool Cole Slaw, all grilled on TJ's Sprouted Rye Bread with caraway seed.

Instead of the low-fiber traditional Jewish Rye Bread, I picked up a loaf of Trader Joe's Sprouted Rye Bread with Caraway seeds.  Note:  it's the same as Alvarado Street Bakery Sprouted Rye Bread.  Rye bread without caraway seeds is not rye bread, in my opinion.  I tested it out for lunch today--and it's a pretty good stand-in, and a lot healthier than the real seeded Jewish rye bread.

Double-batch of Val's Curried Cauliflower with Sweet Potatoes, Garbanzo Beans, Spinach, & Peanut Butter Soup  (click here)

French Lentil Dip with Chipotle and Baked Lentil Chips (click here)

Assorted hummus

Larabars for the "little man".

Thanksgiving Dinner

   

The Washington Post's Triple Roasted Mushroom Soup, no-oil, no sour cream, vegetable broth instead of chicken broth  (click here)

Fat-Free Vegan's Thanksgiving Country Meatless Loaf with Mushroom Gravy (it's even gluten-free) topped with the Gluten-Free Diva's Maple Glaze. My friend Mary brought a "test-batch"  of this meatless loaf into work last week & it was, in a word, "Fabulous!"  We all wanted the recipe.  And the recipe makes a lot!  Delicious, dense, & a perfect texture.  The Diva's maple glaze will give it just the right added kick-in-the-pants.  (Click here for the meatless loaf & click here for the glaze)  BTW--my family LOVES the Gluten-Free Diva's Veggie loaf, that goes under her maple glaze!!!

Yukon Gold Mashed Potatoes - no recipe, just cut up unpeeled Yukon Gold's, boil til tender & drain.  Mash with a little nutritional yeast, a little salt, fresh ground pepper, & add in warmed-up soymilk in small amounts until perfectly creamy.  Careful, you don't won't those potatoes too thin--& there's no going back once that milk is added!

Roasted Brussels Sprouts, with browned shallots, a little maple syrup & toasted walnuts

Cranberry Orange Walnut relish

Whole Food's Chopped Kale Waldorf Salad with Honey Crisp Apples, Cranberries instead of raisins (click here)

Chloe Coscarelli's Chocolate Chip Pumpkin Bread Pudding - use "faux coconut milk, 1 cup unsweetened soymilk or soy creamer & 1 tsp of good quality coconut extract--and for the bread I'm using Ezekiel's Sprouted Cinnamon Raisin Bread. (click here)

 

Lab Rat's Birthday Cake

 

The Lab Rat always celebrates his birthday on Thanksgiving, or a day or two after.

The Chocolate Chip Pumpkin Bread Pudding may seriously get scrapped for this cake.  How many desserts do we need to eat over 4-5 days?  I'll check it out with the kids, and see what the consensus is.

Dr. Joel Fuhrman's Healthy Chocolate Cake.   Wendy, of HealthyGirl'sKitchen told me this cake is delicious & well worth the effort for a special occasion.  She advised me to divide the batter into 3- 8 inch cake pans & serve as a layer cake, because the recipe makes a ton of frosting.   "Just make sure that you bake it for less time and rotate the pans in your oven in the middle of baking because all ovens bake unevenly," Wendy advises.  Check out how gorgeous Wendy's cake turned out.  (Click here for the recipe)

Mum's the word about the birthday cake.  It's a surprise!

 

Friday Night Dinner

 

Leftovers!!!!

Saturday Night Dinner

 

Homemade pizzas with Sami's Flax & Millet crusts.  My freezer is overloaded with them right now, because of a shipping snafu!  Long story.  My friend Joyce & I split the shipping costs & regularly order Sami's excellent crusts. (click here)

Sunday Brunch

 

Sweet Potato, Onion, Pepper & "Italian" Sausage Hash (click here) 

 

And that's it so far, for me. 

So, what are you all serving for Thanksgiving?  And for the company that's hanging around through the weekend?   The Curious Healthy Librarian wants to know!

This Week's Round-Up: Book Club, Brunch, HGK's Plant-Strong Potluck, Fall Wellness Weekend, and Yoga for Back Pain

 

 

Healthy Girl's Kitchen Plant-Strong Potluck Extravaganza

 

Chef AJ was in Town & Cooking Up a Storm

 

Curried Caulifower, Chickpea, Sweet Potato Soup  (Who Made This Soup???)

 This Delectable Soup was a Crowd Pleaser--Here's the Recipe

Wish I Knew Who to Credit!  Mystery Solved.  It's Val the Librarian.

Bengali Curry of Cauliflower, Kidney Beans served on top of Chipotle Whipped Sweet Potatoes (My Contribution)  Recipe Here

 

Chef AJ's Thai Noodle Salad Deliciousness Loaded with Blanched Veggies

(Get the recipe here)

Jane Esselstyn's Tasty & Easy 4 Ingredient Barbecue Tempeh Pineapple Tacos 

 

Chef AJ's German Chocolate Cake 

 

Spicy Sweet Potato Italian "Sausage" Hash -  Served at Sunday Brunch (Get the recipe here)

 

It's Thursday morning--6:00 am.

I'll be leaving the house by 9:00 am and I won't get home until, maybe 9:30 pm.   Yup, I'm working late tonight.

But, before I leave home, I need to make breakfast, pack my lunch & dinner, & whip up a Green Smoothie.   (Here's what I packed: a green smoothie, a soy yogurt & berries, left-over Moroccan-Spiced Pumpkin Soup, Roasted Brussels Sprouts, & left-over Bengali Cauliflower Curry, of course)

And....before I leave home, I also need to tidy up the house a bit--and make sure the guest room is in "company order"--fresh sheets, enough blankets, blah, blah, blah.

On the way home from work I'll be picking up my friend Barb, who'll be sleeping over so we can high-tail it out of town before daybreak on Friday.   

So, where are we headed? 

We're off to Columbus, Ohio for the Fall Wellness Conference.  Remember? 

Dr. T. Colin Campbell, Dr. Ralph Moss, Dr. Caldwell Esselstyn, Ann Esselstyn, Dr. Janice Stanger, Chef AJ, & others will all be speaking---Friday through Sunday.  Six friends, and my husband will all be there.  And it get even better.  For once I don't have to pack lunch, or breakfast, or snacks, or anything.  Nada. There will be gourmet plant-based no-added-oil breakfasts, lunches, dinners, and snacks. Yay!

 

Thank You, Wendy of Healthy Girl's Kitchen!

 

Before I head out-of-town, I just want to give a BIG THANK-YOU to my friend, Wendy, of Healthy Girl's Kitchen, for hosting the best plant-based potluck you can imagine!  OMG!  The most intersting mix of guests, the most creative dishes, and I barely had a chance to scratch the surface of all the dishes atop her kitchen island.

Thank you Wendy.  Thank you Chef AJ.   You're the best.

 

What a Week It Has Been

 

1.  Saturday night was my turn to host the book club.  What is it now--twenty years?   All plant-based, no-oil  and delicious.   French Lentil Chipotle Dip, Oil/Egg Free Chocolate Chip Walnut Zucchini Bread, Moroccan-Spiced Pumpkin Soup, and I totally forgot to serve the Blood Orange & Raspberry Sorbert I had bought.  Oh, the book?  Unbroken, by Laura Hillenbrand.

2.  Sunday morning was a vegetarian brunch at Myra & Rick's with the Friday night dinner group.  A gorgeous blue-sky 65 degree day--and an extra hour to sleep in.  So much fun & another food extravaganza.  I'm totally loving my riff on a Robin Robertson recipe from Vegan Planet. A spicy, sweet potato & yam, onion, red pepper, Field Roast Italian 'Sausage" Hash.  Perfect for brunch. Cooks up in a jiffy with pre-roasted sweet potatoes--and this is a 100% man-pleasing dish.  Trust me on this.  Click here for the recipe.

3.  Tuesday night was Wendy's Plant-Strong Potluck with Chef AJ.  The best part?  I got to meet a number of local blog readers who I had never met before Tuesday--didn't even know they were reading my blog.   What a wonderful group of interesting warm people.   The craziest part--it turns out that at least 4 of them also work-out at the community gym I've gone to for over 30 years. Another reader I met is the manager of a local library, and another lives almost down the road from me. 

4.  Food-Photo-Texting.  Son #2, the single-not-much-of-a-cook-omnivore-lawyer sent me two-texts on Sunday with food photos.  What?  Now, that's a surprise.  Must be rubbing off on him.  Home-made steel-cut oats with berries for breakfast, and an awesome sandwich of baked tofu, avocado, tomato, & spinach on Ezekiel bread.

5.  And the newbie granddaughter?  She gained 2.5 pounds in one month---Woo hoo, miss cutie.

6.  I made my own seitan barbecued brisket (from scratch, I'll have you know) and it was out-of-this-world.  Think barbecued brisket sandwiches for lunch.  (pictures & recipe will follow in another post)

 

 

7.  I'm now on a mission to make my own Field Roast-style Italian, Apple Sage, & Chipotle Mexican Sausages--so I can enjoy "wheat meat" sausages without the oil that's added into the Field Roast.  Anyone want to join me in this experiment??

8.  Lots of exciting new medical research in the news this week.  I really need a separate post to give you all the details of each, but here are a few of my favorites.  News we can all really use!

• Yoga trumps traditional medical care for chronic & recurring lower back pain.  This article appeared in last week's Annals of Internal Medicine 2011;155:569-578 and I definitely took notice.  But this wasn't just any yoga.  This large, well-designed 12 month British study employed an Iyengar-style yoga that was practiced at multiple study sites, where students attended 12 weeks of yoga classes.  The movements are careful and slow.   Instructor's make sure that the students' positions are correct, and they teach safe postures & body alignment, along with relaxation.  But, gee whiz!  Why were the researchers surprised to find out that in order to keep back pain at bay--the students had to keep attending classes & practicing?  All the students received a book of detailed postures & routines for home study, as well as a relaxation CD.  Interested?  Here's the good news:   the book & the CD used in this study will be available for purchase around December, 2011.   Go to this website for all the details.   Go to this link for 2 short videos that explain the results of the study, and the specific yoga techniques that were used. [4]

Oops--I've run out of time!  More on the medical news....later.

 

Medical Research that piqued my interest this week:

 

1. Al Mheid I, Patel R, Murrow J, Morris A, Rahman A, Fike L, Kavtaradze N, Uphoff I, Hooper C, Tangpricha V, Alexander RW, Brigham K, Quyyumi AA. Vitamin D status is associated with arterial stiffness and vascular dysfunction in healthy humans. J Am Coll Cardiol. 2011 Jul 5;58(2):186-92.

2. Aronson WJ, Kobayashi N, Barnard RJ, Henning S, Huang M, Jardack PM, Liu B, Gray A, Wan J, Konijeti R, Freedland SJ, Castor B, Heber D, Elashoff D, Said J, Cohen P, Galet C. Phase II prospective randomized trial of a low-fat diet with fish oil supplementation in men undergoing radical prostatectomy. Cancer Prev Res (Phila). 2011 Oct 25

3. Heymach JV, Shackleford TJ, Tran HT, Yoo SY, Do KA, Wergin M, Saintigny P, Vollmer RT, Polascik TJ, Snyder DC, Ruffin MT,4th, Yan S, Dewhirst M, Kunnumakkara AB, Aggarwal BB, Demark-Wahnefried W. Effect of low-fat diets on plasma levels of NF-kappaB-regulated inflammatory cytokines and angiogenic factors in men with prostate cancer. Cancer Prev Res (Phila). 2011 Oct;4(10):1590-8.

4. Tilbrook HE, Cox H, Hewitt CE, Kang'ombe AR, Chuang LH, Jayakody S, Aplin JD, Semlyen A, Trewhela A, Watt I, Torgerson DJ. Yoga for chronic low back pain: A randomized trial. Ann Intern Med. 2011 Nov 1;155(9):569-78.

5. Zhu H, Guo D, Li K, Pedersen-White J, Stallmann-Jorgensen IS, Huang Y, Parikh S, Liu K, Dong Y. Increased telomerase activity and vitamin D supplementation in overweight African Americans. Int J Obes (Lond). 2011 Oct 11

 

 

 

 

 

 

 

 

 

 

What a Way to Start the Work Week! A Totally Unexpected Perfect Rock & Siegel Healthy Mind Platter Day! Focused Work, Plant-Based Meals, Play Time, Exercise, Connect Time, Down Time and Sleep

 

Real Life Adventures 10/24/11 by Gary Wise & Lance Aldrich

 

 

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

It was my first full week back at home since Oct. 1.

Monday morning didn't exactly start out like I had planned.

I stayed up way too late on Sunday night.  And I had to be up at 6:00 am to get to work on time.  I really need 8 hours of sleep at night--not 6--to be at the top of my game.  What was I thinking going to bed at midnight?

The morning was pitch black, rainy, cold, and I would have loved nothing better than to just stay in bed an hour longer.  But, I couldn't.

So, I got out of bed, & went down to the basement to get my gym clothes.  That's when I spotted a dead mouse on the floor--and it wasn't in a trap!  Ugh!  Was this an omen for the day?  I screamed and my husband came running.   Gotta love that guy!

Not enough time to wash my hair--you know how all that blow-drying-styling routine is a huge time suck. Only enough time for a shower and a quick spritz of water on my flat hair & hope no one notices.  Why didn't I wash my hair at night?

 

 But Then My Day Got a Whole Lot Better!

 

1.  I made fresh coffee.  That always helps.

2.  I had a big batch of delicious "already-made" oatmeal in the fridge.  My quickie version of Mike's Quick Kick A** Thai Peanut Butter Chili Oatmeal with Greens.  Get the recipe here!

3.  Lucky me, I also had all the fixings ready to make a quick lunch.  Ezekiel Bread, avocado, tomato, & a batch of scrumptious tempeh "bacon".  Get the Fakin' Tempeh Bacon recipe here!

 

4.  My husband had made a big batch of Green Smoothies in the VitaMix, and said, "Help yourself!"  Gotta love that guy!  He's not always this generous with his Green Smoothies.

 

 

5.  I packed my gym bag & headed out the door.  My plan was to make a 6:00 PM  class after work. This is a new offering--and the perfect combo for me.  My favorite instructor--Beth.  45 minutes of spinning, following by 30 minutes of serious strength training.  Just so you know--I hardly ever make "after work" exercise classes.  I rarely leave work on time.

6.  The ride in to work.  For once, traffic flowed.  No slow trucks.  No school busses.   I made the lights. And decided to take a detour that avoided a huge traffic jam down the hill into work.  Things were looking up.

 

How Monday Played Out - Like a Rock/Siegel Healthy Mind Platter Kind-of-Day

 

 

Focus Time. When we closely focus on tasks in a goal-oriented way, taking on challenges that make deep connections in the brain.  (Rock & Siegel)

I've been away from work a lot this month.  Needless to say, I had a lot of work to catch up on, and getting behind always makes me feel crazy-anxious-impatient.  But, I somehow lucked out, & was able to cross off quite a bit of the tasks on my must-do list yesterday.  

• I made a huge dent in my backlog of work projects yesterday--which cleared out some brain space for "new projects"--not to mention the on-going projects that have been on the back-burner with all my recent traveling.
• When a physician asked me yesterday if I could help him with the background research for a study to find out if a plant-based no-added oil diet could benefit rheumatoid arthritis, guess what I said?  And at the end of the day, I even had some time to start working on it.

 

Play Time. When we allow ourselves to be spontaneous or creative, playfully enjoying novel experiences, which helps make new connections in the brain.   (Rock & Siegel)

• I'm excited!  I finally registered for the Wellness Forum's Fall Weekend coming up  on November 11-13.  A weekend with Dr. T. Colin Campbell, Dr. Caldwell & Ann Esselstyn, Dr. Janice Stanger, Dr. Ralph Moss, Chef AJ, and more.  Read more here.   Dr. Campbell will be talking about his new book and Dr. Esselstyn will share the results of hundreds of patients who have followed his diet.
• This really will be a "play time" weekend, because yesterday I found out that 5 or 6 of my friends have also registered for the weekend.

 

Physical Time. When we move our bodies, aerobically if possible, which strengthens the brain in many ways.  (Rock & Siegel)

After running on 6 hours of sleep, by 5 o'clock I was ready to skip that planned  "after work" workout. But I forged ahead. To get to the Spin/Strength class I needed to be changed into my workout clothes, and leaving work by 5:10 pm.

It didn't happen.  A co-worker stopped by to share happy news.  I wasn't going to interrupt her.  

I barely got out the door by 5:25 pm.  I figured I wouldn't find a parking place in the gym's crowded-mini-lot.  I figured that all the bikes would be taken--if I got there late.  

But, I found a parking space.  And there was one bike left.  

I knew I was going to sleep well last night.  And I did!

 

Connecting Time. When we connect with other people, ideally in person, richly activating the brain's social circuitry.   (Rock & Siegel)

I don't know about activating the "social circuitry" part of the brain--but I do know that talking to my kids always makes me happy.

Just as I turned onto my street after my workout, me cellphone rang.  It was son #1, the new dad.  I was anxious to hear how the new baby was doing, how the "big brother" was doing, and how the new parents were doing.  

And I wanted to hear all about his "other baby"--the project he'd been working on for the past ten months--the one that finally hit "show time" last week.  

The news was all good!  The grandkids were doing well.  The parents were getting a little more sleep. The "project" was a smashing success--and the weather cooperated!   And a short paternity leave would start soon.

 

Dinner Time.  When you know dinner is already prepared--and you don't have to cook--life is good!  (The Healthy Librarian)

Who cares if I didn't get home until 7:30.  I was starving by then--but dinner was already made.  Left-overs from yesterday.  Plant-Based Italian Wedding Soup Rapido--an old-favorite.  It's an easy-to-make delicious meal in a bowl.  And my husband had the salads ready-to-go.  I poured myself a glass of wine. Heaven!  Click here for the Vegan Italian Wedding Soup Rapido recipe!

 

Plant-Based Italian Wedding Soup Rapido

 Spinach Carrot Tomato Salad with Lemon Balsamic Dijon Mustard Honey Dressing

 

Down Time. When we are non-focused, without any specific goal, and let our mind wander or simply relax, which helps our brain recharge.   (Rock & Siegel)

Does watching Halloween, MSNBC, & munching on a big bowl of air-popped barbecue popcorn count as downtime?  I think so!  After dinner, that's exactly what I did.

 

Air-Popped Popcorn

How to make Barbecue Air-Popped Popcorn: 

• Use a hot air-popcorn popper. 
• As the popcorn comes out, mist it with water (yes, it really works & it's not soggy) from a water spray bottle, and at the same time sprinkle on Bone Suckin' Sauce Seasoning & Rub (or the seasoning of your choice)  It works a lot better than spraying the popcorn with cooking oil spray (which is what I used to do), with none of the fat!  The water just evaporates on the hot popcorn.

 

 

Sleep Time. When we give the brain the rest it needs to consolidate learning and recover from the experiences of the day.  (Rock & Siegel)

I knew I was going to sleep well last night.  And I did.  Eight solid hours.  No staying up late for me.  At 10:30 pm I was out like a light. 

 

Time In. When we quietly reflect internally, focusing on sensations, images, feelings and thoughts, helping to better integrate the brain. (Rock & Siegel)

That's exactly what I'm doing now.  Thinking about yesterday.  Savoring it.  And realizing how an average Monday can sometimes surprise you--and unexpectedly have all the elements of a perfect day!   With absolutely no planning!  Well, maybe a little.

 

 

Introducing Mike's Mediterranean Oat Cakes with Tomato Kale "Gravy" - A Palate Pleasing Nitric-Oxide Boosting Nutritional Powerhouse for the Foodie In You

 

Mike's Mediterranean Oat Cakes with Tomato Kale "Gravy"

 

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

Almost two weeks ago I got an email from Mike in Louisville:

 

I played around with your savory oatmeal recipe challenge and made an Oat Cake with San Marzano tomato/kale "gravy".   Now, here's a recipe loaded with avenanthramides!

It is a two step recipe that may be a bit more involved than what you requested. I made this originally with Field Roast Italian faux sausage, but realize many heart patients would omit, so I simplified where possible.

The oat cake is combined with my home made fat-free roasted red pepper hummus, but Whole Foods has a couple of brands that save time. Please let me know if you would like the recipe I will forward it.

 

I wrote back:

 

Mike:

Yes, yes, yes! Definitely, forward the recipe to me! Can't wait to try it. Sounds amazing.

 

Ten days later I finally tried out Mike's recipe--with one link of Field Roast Sausage--and my husband said:

 

This just might be the best dish you've made!

 

I absolutely agreed with him!

 

Here's a little preview about Mike--and why he's conducting Esselstyn-friendly plant-based cooking experiments in his kitchen.   His recipes are sure to please the pickiest of foodie palates.

• He loves good food and he hails from a long line of accomplished Italian cooks.
• He's got a strong family history of heart disease.
• About a year ago his 48 year old sister had a heart attack, followed by emergency quadruple bypass surgery.  She didn't fit the typical profile of "a heart attack waiting to happen".  She was slim.  She exercised regularly.  She never smoked.
• After his sister's heart attack, Mike's food IQ evolved at warp speed--leading him to make major changes to his diet--and his cooking.  He's now somewhere between 95-99% Esselstyn-style plant-based oil-free.  About 11 months ago he ditched the diet he thought was heart-healthy: lean meats & olive oil.
  
• Within 6 months he lost 45 pounds
• His omnivore friends & family all rave about his plant-based cooking!

 

My Oat Cakes with Tomato Kale Gravy--No Idea Why They Look So DIfferent from Mike's

 

What's So Special about These Oat Cakes?  Greens, Oats & Beans, Baby!

 

Mike had one goal.  Increasing his intake of oats, beyond a breakfast cereal.

It's all about the avenanthramides in oats and the nitric oxide boosting nutrients in kale!

Need a refresher on avenanthramides?

There's a little-known antioxidant in oats--avenanthramide--and it has a beneficial effect on our blood vessels.

Turns out, according to Dr. Mohsen Meydani, the "oat expert" at the USDA-Agricultural Research Vascular Biology Lab at Tufts University, oats help prevent atherosclerosis by increasing artery-saving nitric oxide production in the endothelium or lining of our arteries. That's the "magic gas" that keeps the arteries relaxed and dilated. 

And it's a dose-response--the more avenanthramides you eat, the greater the nitric oxide production.  The dose-response thing--that's what makes oats such an important part of a heart-healthy diet.  More oats=more nitric oxide!  

Which is exactly why Mike wanted to expand his oat recipe repertoire beyond breakfast cereal.

 

Here's the deal on nitric oxide:

1.  Nitric oxide is absolutely essential to vascular health--a finding that won the Nobel Prize for Medicine in 1998.

2.  It relaxes blood vessels, selectively boosting blood flow to the organs that need it.  It prevents white blood cells and platelets from becoming sticky, and starting the buildup of vascular plaque.  It lowers blood pressure.

3.  But with every meal of processed oil, dairy or meat we eat, within minutes there is damage & injury to the "life jackets" of our vascular health--which is the single layer of endothelial cells that line all of our blood vessels.

4.  The essential building block for nitric oxide production is an amino acid that is found in rich supply in plant foods.

5. And what can you eat to insure that your endothelial cells will have the raw materials to produce this healing nitric oxide?  Beans & leafy greens.  Load up on kale, collards, Swiss chard, bok choy, & beans and you will be well on your way to healing the linings of your blood vessels.

6. Dr. Esselstyn's patients who adopted a strictly plant-based diet brought about rapid restoration of their endothelial cells' capacity to manufacture nitric oxide--and restore circulation.

7. Here's why the Mayo Clinic says nitric oxide is important for the brain.

 

 

Introducing the Recipe that Met the Nitric Oxide Recipe Challenge:

Mike's Mediterranean Oat Cakes with Tomato Kale Gravy

 

 

 

Mixing Up the Oat Cake "Batter"--Steel Cut Oats, Parsley, Tahini-Free Roasted Red Pepper Hummus, Garlic & Roasted Red Peppers

 

Chopped Onions, Garlic, Parsley, &  One Italian Field Roast "Sausage" (not an Esselstyn-approved ingredient, & can be left out--the red pepper flakes & some fennel seed can give you that  Italian "sausage" flavor)

 

One Pound of Farm-Fresh Kale, Stripped of Stems, Cut Into Ribbons

 

Dry Sauteeing the Onions, Red Peppers, White Beans, & "Italian Sausage"

 

Add 2 Cups of Cento's San Marzano Peeled Tomatoes with Some Puree--Another Heart-Health Booster

 

Mike is a San Marzano Man - After Trying Them, I Can Understand His Loyalty to This Tomato

 

Oat Cakes Bake in No-Stick Silicone Muffin Cups - So Easy to Use

The Tomato, Kale, & Bean Gravy

 

Three Oat Cakes Waiting for the Gravy 

 

Mike's Mediterranean Oat Cakes with Tomato Kale Gravy

 

 

Serves 5-6

Click here for the recipe on one page.

Note:  These cakes are a winner.  I plan to make a batch up regularly to keep in the freezer.  Works well for a quick breakfast, lunch or dinner & can be easily topped with jarred (my fave: Walnut Acres no-oil pasta sauce or "Appetite for Reduction's" Puttanesca (pg. 75)

First the Oat Cakes

Ingredients:

One Cup of rolled oats cooked to package instructions (Boil in water for this recipe)
Hint.. thicker consistency is better here. HL's substitution: I used my fave-steel cut oats, which take longer to prepare!

1 tablespoon nutritional yeast (helps tighten/thicken up the oatmeal and helps you cheese fans) HL's substitution: I used 2 tablespoons

One Cup Fat-Free Roasted Red Pepper Hummus (Sahara brand if you can find it--There are other brands of fat-free hummus on the market, or you can make your own)

Chopped Italian Flat Leaf Parsley (Lots)  HL used about a cup.

Extra add-ins: chopped garlic, oregano, chopped roasted red pepper, basil

 

Preparation:

 

1. Transfer cooked oatmeal to large mixing bowl.

2. Add hummus and finely chopped Italian Parsley. More garlic, oregano, basil, cumin (HL left this out), or chopped roasted peppers (HL added 2 roughly chopped roasted red peppers) would be additional options here…. Mike's thinking is that oats can absorb some serious savory.. so add what you like.  Mike makes his own Hummus. That, as they say, is a whole other show.

3. Combine, and with a large spoon place Oat / Hummus batter in silicon
or non stick small muffin or cupcake pans. Mike's were silver-dollar size.  (HL filled hers muffin cups to about 3/4 full--and got 16 muffins--but they took much longer to bake!)

Bake in preheated 375 degree oven for 20-25 minutes. You are going for
golden exterior crust and moist in center.  Just keep an eye on these--and bake as long as necessary to get them golden, with a moist center.  (HL had to bake her muffins for about 50 minutes--kept a close watch on them--to get them golden, with just a slightly moist center.  Next time I'll bake them at 400 degrees)   

These refrigerate well if doing ahead of time or storing leftovers.  Highly recommended! Will speed up the preparation & it would be wonderful to have a stash in the freezer or fridge!

 

Kale Gravy

Note: Mike is a San Marzano tomato snob. He admits it. He also admits that he spends too much on these canned beauties from the old country in this down economy. But Muir Glenn
ain't exactly cheap, either. Any quality crushed tomato product will work.

Hint: Due to their natural sweetness, San Marzano's require a bit more salt for balance.
If salt restriction is your goal you may want a more acidic variety.

 

Ingredients:

1/4 cup diced white or sweet onion  (HL added about 1/2 cup)

3 cloves fresh chopped garlic

Red pepper flakes, to taste (read spicy) You want this dish spicy--but suited to your tastes!

One bunch fresh kale greens washed, large stems removed, and cut in ribbons. (HL used 1 pound)

1/4 cup low/no sodium vegetable broth for "dry" sautéing (this is where Mike says he misses a little olive oil.)

1 can cannellini beans drained and rinsed (optional…but highly recommended) (HL didn't have cannellini beans & used white kidney beans)

One link of diced Field Roast Italian sausage  or Mexican flavor works great also.(Optional) Hint: if you can't or don't want to use the Field Roast--add some fennel seed to give "gravy" the Italian "sausage" taste

2 cups of the San Marzano canned tomatoes (from a 28 oz. can) and some of the puree from can as needed. (HL used almost all of the 28 ounce can) 

Splash Red Wine vinegar or balsamic vinegar  (HL forgot this!)

 

Preparation:

1.  In a large saute pan "dry sauté" onion and pepper flakes over medium heat adding a little vegetable broth as needed. When onions release juices, add the Field Roast sausage, if using it, and turn up the heat slightly. Brown for 3 minutes and add chopped garlic and the rinsed beans.

2. The beans will "trap" the garlic-onion-sausage flavor. Add a few more drops of broth around edges of pan and put a cover on for two-three minutes.

3. Remove cover and add tomatoes and puree/juice, breaking up the whole tomatoes with a spoon.  Season with (optional) salt and pepper.

4.  Add the kale greens and cover again. Garden fresh kale will be tender and ready in under 10 minutes. But kale can be stubborn, so cook to your tastes to get it the way you like it. Some prefer al dente, others like kale softer, gentler to the bite.

5.  Put a few oat cakes (HL used 3 per serving) in bottom of serving bowls, (reheat for 15 seconds in microwave if using leftovers)

6.  When kale is tender, spoon your kale, tomato, bean gravy over the oat cakes

Note: Mike likes a sprinkle of red wine vinegar over the finished dish, but balsamic is great too. (HL left this last step out)

 

Nutritional Information Based on 1/5 Serving of the Recipe

This is truly a palate pleasing nutritional powerhouse!   It doesn't get much healthier, and tastier than this!!  Read this label.

 

 

Nutrition Facts Louisville Mike Oat Cakes wt Tomato Kale Gravy
Serving Size: 1 serving
Amount Per Serving
Calories	375
Total Fat	5.7g
Saturated Fat	0.8g
Trans Fat	0g
Cholesterol	0mg
Sodium	468mg
Carbohydrate	66.1g
Dietary Fiber	14.6g
Sugars	4.5g
Protein	24.2g
Vitamin A 366% Vitamin C 258% Calcium    28% Iron 42%

Stay Tuned for More Recipes from Mike.   They're load with spice, kick & originality.  Definitely, foodie-approved, IMHO.

I'm loving Mike's Kick A** Thai Peanut Butter (PB2) Chili Oatmeal with Yin Choy (or spinach or kale) &  I can't wait to try his Honey & Chipotle Black Bean & Sweet Potato Cakes!

We'd love to get your feedback on the Oat Cakes with Tomato Kale Gravy.  So, fire-up your test kitchens--and get cookin'!!!

 

Hot-Off-the-Press Article about Derek Tresize--Vegan Body Builder

 

photo by: Rebecca Bolte

 

Check out the Sept. 20, 2011 article in The Miami New Times, by Camille Lamb, "Derek Tresize, Vegan Bodybuilder: Meat Grows Muscles and Cancer".    

I had never heard of Deek Tresize before today.  This article was sent to me by a cardiologist who eats plant-based.  

An excerpt:

 

How did all of this start?

"I was pretty much a red-meat, chicken, and broccoli guy before, which is what you see a lot of the strength trainers doing. Then I just started learning about the negative effects of animal protein on the body, and I thought I'd give it a shot. Just from reading in Dr. T. Colin Campbell's "China Study", and from Dr. Joel Fuhrman's, "Eat to Live", you hear over and over the promotion of cancer, the promotion of heart disease, diabetes, autoimmune diseases, significant problems that afflict millions of people.

Heart disease and cancer both run in my family. So I tried going 30 days without touching [animal products], and I noticed right away, aside from food cravings, I felt much cleaner. That's the best word -- you feel cleaner inside. Then, after the 30 days, I went back to trying to eat those foods again, and they made me really sick. And so that was kind of a wake-up call.

 

How did your dietary shift affect your athletic performance?

 
First thing, I lost a ton of weight, but it was body fat. It went from 12 percent to seven percent over a couple months. Which is a huge drop. I hadn't been able to do that with a whey protein diet, or with tons of cardio. But just by changing what I ate, the fat disappeared.

 

What do you mean by that?

 
Just based on our physiology, based on our digestive system, we're really geared towards breaking down plant material. But all athletes are like, "No, you need to have animal protein -- it's a complete protein, all the amino acids," and all that, so I was kinda surprised to get leaner and get stronger pretty quickly.

​I looked at all the medical studies and disease rates. People that eat a plant-based diet are healthier. And I looked at comparisons of us to a lion and to a horse. And we're nearly identical to the horse and nothing like the lion in terms of our digestive tract, which is pretty interesting. Because a lot of people would assume the inverse. And also look at us in terms of behavior. Carnivorous animals will be active a very short period of time. Like a lion will sleep 20 hours a day and be active for, say, four. Versus horses, you know, they spend their whole day foraging. So they're awake a long time. And people. People sleep eight hours; they're active for 16, 18 hours. And then you look at our teeth. Definitely not designed for catching and killing animals. So it really does make sense that we're designed to eat plants, and not eating plants causes problems.

Go to the article & read the rest.

 

Fifteen Months Into the Esselstyn-Style Plant-Based No-Oil Way of Eating - The Healthy Librarian Spills the Beans - And It's All Good! Can't Wait to Compare Notes with Bill Clinton on Saturday.

 

My Work-Late Lunch Box: Yogurt Spelt Tomato Dill Cucumber Soup, African Sweet Potato Stew, Heavy on the Veggies Green Smoothie, Cilantro, Cherries, & Chia

 

"Making breakfast and lunch simple and nearly the same as possible everyday is helpful.  For breakfast, include some form of oats with their good cholesterol- lowering properties.

Try to keep lunch to soup and bread, salads, or sandwiches. Start as many meals as possible with salads.  Add all the vegetables you can!  Find a salad dressing you love.

Greens!!  Put them everywhere!  Focus on them."

-Ann Esselstyn, heart disease prevention & reversal diet teacher, coach, & recipe developer, extraordinaire-

 

"When I look at the two of you--and compare you to all the over-50 & 60 year olds I know--well, that's what convinced me that there's really something to the way you're eating.

You're both active, slim, exercise, have plenty of energy, no health problems,---and can really get down on the floor, pick up, & play with "your favorite gorgeous grandson".

"The best thing I learned from you is that it's really possible to cook without oil!"

-Paraphrased from My Daughter-in-Law-

 

 

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

 

 I'm now into my 15th month of sticking with Dr. Caldwell B. Esselstyn, Jr.'s Prevent & Reverse Heart Disease Diet.  Bill Clinton started in May 2010.  I started in June 2010.  Can't wait to compare notes.

Still going strong, with only a few modifications.  Got it down pat--and I've been able to stick with it, in spite of a year filled with travel that's taken me all over the U.S. & the Mediterranean.

I've been wanting to write this update for awhile--but frankly, there's just too much to say. 

But, I'm just going to dive right in & share some of the postive health changes I've experienced over the past 15 months--some tips that have worked for me--and some of my favorite products & cookbooks that have made cooking this way such a delicious & nutritious experience.

What I Love About This Way of Eating

• At 5' 3" I now weigh 117 lbs--sometimes 116, sometimes 118.  I've lost 15 pounds since starting this diet, and at age 61+, that's a weight I'm comfortable with.  In my twenties--before babies--I weighed 114, but, back then I didn't have a muscle to speak of.  Now I do.
• Just so you know.  I'm a foodie and I'm picky.  I won't settle for just anything.   But, for the past 15 months I've eaten as much scrumptious creative interesting food as I've wanted.   If I'm hungry, I eat, and I don't think twice about calories.
• If I had the nerve to wear a bikini--I really could!  
  
• Clothes now fit so well--no belly, a "just-right" butt, no underpant bulges.  No need for Spanx.  Ever!  I've dropped between 2 & 3 sizes, even though I've only lost 15 pounds.  Based on my experience--and everyone I've heard from who is on this diet--this is about the only way to really lose your belly fat.  And there are plenty of good reasons to do just that.  Click here to find out why!
• I'm not taking any medication, except for a low-dose of transdermal estrogen & natural progesterone--but that's for bone health, not health problems.  Read more about that, here.
• Can't remember the last time I was ill (knock on wood) or had a cold. 
• The digestive system couldn't be running any better.  Even when I'm traveling--as long as I'm eating according to "the plan", as Rip says, "I'm as regular as a Swiss train."
• I can really trust my appetite to tell me when I'm hungry--and that's when I eat.  I've lost that urge to eat just because I'm surrounded by tempting food or snacks.  You can't "make yourself" eat air-popped popcorn or apples--if you aren't hungry!
• My blood pressure is now in the low-normal range. 
• My cholesterol levels earned me a price break from my health plan for 2010 & 2011--but given the rules of my workplace's healthcare plan--they won't recheck my cholesterol levels until 2015.  Sorry, I can't entice you with how much my lipids have continued to drop on this diet--you'll have to wait 4 more years.
• I feel wonderful.  No aches.  No pains.  No joint stiffness.  No problem sitting in a car for 10 hours.  Is it because I've ditched all the oils and meat--the major sources for inflammatory omega-6 overload?   No way to know--but, here's what Bill Lands, has to say about it.  To read all you'd ever want to know about the benefits of lowering your intake of omega-6s, click here.

"..if you understand that food energy causes transient inflammatory insults and omega-6s amplify that into chronic injury and omega-3s moderate it, then you can tell people that the take home message is:

• Eat more omega-3s
• Eat less omega-6s
• Eat fewer calories per meal and stop smoking.  That's it.

-William Lands, PhD., a pioneer in the study of lipids, omega-3 fatty acids, and the effects of diet on disease, University of Michigan & NIH-

• Vanity!  This was the last thing I thought about when I started this diet.  I did it strictly for health--the weight loss & healthy skin glow was unexpected--but I've embraced it.  I love the compliments I continue to get from my husband, my friends, my nieces, my brother-in-law, my sister, my co-workers, and even strangers.  It's like returning to the body of my twenties.
• My example has helped others to change what they eat, or at least consider making some changes.  I'm beyond surprised to see how many relatives, friends, co-workers, neighbors, & perfect strangers are wading into the waters of a plant-based no-oil lifestyle.
• The healthy plant-based no-oil recipe options & food products continue to multiply.  I can't even keep up with all the creative recipes I have to choose from--and there's always a new healthy product out there in the marketplace to try out.
• I absolutely have enough energy for 5-8 hours of exercise a week.  I'm not an athlete--but I'm not a wimp, either.  I'm talking about 3-4 hours of serious spinning, 3 hours of challenging weight-training, and 2 hours of yoga a week.  At least when I'm not traveling.  Am I getting enough protein?  I'm guessing, yes!
  

The Esselstyn Rules:

• No meat, no poultry, no fish--not even salmon
• No dairy of any kind--not even skim milk or non-fat yogurt. 
• No eggs--not even egg whites or Egg Beaters. 
• No oil--not even virgin olive oil or canola oil
• Aim for 100% Whole Grain products. Ingredients must say, Whole Wheat, or Whole Buckwheat, Whole Rye,etc. 100% stone-ground wheat is not Whole Wheat unless the word Whole appears.  Forget about semolina flour in pasta.  Forget about white rice.  I thought my Barilla Plus multigrain pasta was fantastic--turns out, semolina is the number one ingredient.
• Do not drink juice. Fruit is fine.  A little juice used to saute, or season recipes or for salad dressings is fine
• Do not eat nuts, even walnuts, unless you do not have heart disease.
• Do not eat avocados, if you have heart disease.
• Do not eat coconut, if you have heart disease.
• Eat soy products cautiously.  They are high in fat (40% +) and many are highly processed.  Only use Lite Tofu (like Mori-Nu or NaSoya Lite Firm Tofu).  I also use Soy Boy Organic 5 Grain Low Fat Tempeh.
• Reduce sugar as much as possible.  When you do use it for recipes, stick to the more unprocessed varieties.  But don't fool yourself, maple syrup, agave, and honey are still sugar. I use stevia.
• Read all labels, especially THE INGREDIENTS!!!
• The Rest of the World of Vegetables, Fruit, Legumes, and Whole Grains is Yours.
• To read more about Ann Esselstyn's cooking & shopping tips, click here.

 

Why Am I Following This Diet If I Don't Have Heart Disease?

Because  my parents were very sick for many years & I'd prefer to not be. 

I don't want to end up in a wheelchair, unable to walk, unable to talk, incontinent, unable to feed myself, or recognize my loved ones.

Heart disease, strokes, vascular dementia, diabetes, Alzheimer's, and even some cancers can take years to develop.  Why wait until it's too late to do something about them?  

After seeing the debilitating effects that strokes had on both of my parents--my dad at age 69--and my mom in her late 70's--I decided to be pro-active.  No corned beef sandwiches or chocolate chip cookies are worth that price!   Want the science behind these statements? Click Here.

  To learn about how my parents' health influenced me, click here.

 

Did I Ease Into This Diet--Or Jump Right In?  Which Is the Best Way to Do It?

Jump right into it 100%!  Just do it--but do it right!

Half measures bring wimpy results, and you'll lose interest.

Here's my story:  After eating mostly plant-based for 2 years I had my cholesterol checked--and was surprised to see that it hadn't dropped as much as I thought it would.   And, I hadn't lost a single pound--but that didn't bother me--since I figured my weight was just fine--with a BMI of 24.  Wrong!

Here's the thing.  Plant-based isn't necessarily heart healthy.  I was still loading up on olive oil, canola oil, Larabars, hummus & baba ghanoush loaded with tahini, avocados on all my sandwiches, coconut milk in recipes, lots of dark chocolate, lots of nuts, Earth Balance margarine, a favorite chipotle spread with 6 grams of fat in 1 tablespoon, too many desserts, and vegan cheese. 

When I asked Dr. Esselstyn why I wasn't seeing major changes in my lipids after eating plant-based for two years, he generously invited me to attend his day-long session at the Cleveland Clinic Wellness Center on June 18th, 2010.  He challenged me to do it right--100%.

So, I jumped in 100%.  No exceptions.  No slip-ups.  I really wanted to see how my diet could affect my cholesterol--and the only way to do that was to be true blue.  To read the results of my first four weeks on the diet, click here.

 

The Best Advice I Ever Got--Too Bad It Took Me Nine Years to Follow It

About 9 years ago I attended a Grand Rounds at my hospital on the benefits on a plant-based diet. 

Dr. G advised, "You can ease into this--or jump into it 100%.  But, let me warn you.  If you ease into it--it will take you a long time to see the benefits.  And you'll probably lose interest and quit before you get to that point.

If you do it 100% you'll quickly see changes in your body & how you feel--and that will motivate you to keep it up.  And you'll be able to more quickly lose the cravings for fatty, salty, & sugary foods.  Read more here.

According to the Monell Chemical Senses Study  you will actually down regulate your fat receptors when you eliminate fat from your diet.  You will stop craving it & wanting foods made with fat.  The "fat craving"  takes 90 days to go away.

 

It's Not About Willpower.  Make It Easy On Yourself.  It's About Removing Temptations.  Changing Your Tastes.  And Staying Full.

 

The work counter that sits smack dab in the middle of the medical library's back offices is often filled with sugary treats. 

Yesterday J. brought in a gorgeous homemade strawberry cake frosted with strawberry buttercream.  M. brought in blueberry scones.  Last week it was donuts.  Other times it's chocolates or pound cakes or chocolate chip cookies.

I can easily ignore them all.  Really.  They've lost their power over me.  No, I don't have extraordinary willpower.  I know that if I had one piece of J.'s cake I'd want more.  So, I just ignore it. 

The office refrigerator is loaded with delicious food that I bring from home everyday.  It keeps me full--and if I'm full, those goodies have no power over me.

How can you have room for cake if you've already eaten a huge bowl of steel-cut oats with fresh peaches & chia, a giant portion of African Sweet Potato Stew that's made with red lentils, garbanzo beans, & loaded with spice?  Plus I have a 27 ounce green smoothie, cherries or plums waiting for me in the fridge--and in a real emergency there's always a Hammer Bar tucked away in my desk.

Why would I want to waste 500 calories on a giant piece of strawberry cake?

Source: Dr. Joel Fuhrman, Eat for Health. Book One, 2008.  pg. 68.

 

If you haven't already read it--be sure to read NYT science writer, John Tierney's latest piece, "Do You Suffer From Decision Fatigue?" in the August 17, 2011 New York Times Magazine.  Then you'll understand why I've been able to stick to this diet.  

The Esselstyn Diet works because if you follow the simple rules, you can't make a bad decision.  Esselstyn has already removed the "bad guys" from the decision-making process.  You don't have to waste time deciding what not to eat.  Plus, you stay full--your blood sugar stays steady--and if you're smart, you've eliminated all the "bad guys" from your pantry & fridge.

 

“Good decision making is not a trait of the person, in the sense that it’s always there,” says Roy F. Baumeister, a social psychologist with an expertise in decision-making research.

“It’s a state that fluctuates.”

His studies show that people with the best self-control are the ones who structure their lives so as to conserve willpower. They don’t schedule endless back-to-back meetings.

 They avoid temptations like all-you-can-eat buffets, and they establish habits that eliminate the mental effort of making choices.

Instead of deciding every morning whether or not to force themselves to exercise, they set up regular appointments to work out with a friend.  

Instead of counting on willpower to remain robust all day, they conserve it so that it’s available for emergencies and important decisions.

“Even the wisest people won’t make good choices when they’re not rested and their glucose is low,” Baumeister points out.

That’s why the truly wise don’t restructure the company at 4 p.m. They don’t make major commitments during the cocktail hour. And if a decision must be made late in the day, they know not to do it on an empty stomach.  

“The best decision makers,” Baumeister says, “are the ones who know when not to trust themselves.”

 

Start with a Good Breakfast.  Same Old Same Old Times Five

 

I've got about 5 breakfasts that I revisit over & over again.  I never tire of them.  They're delicious, hearty, and they're time-savers.

I make my steel-cut oats ahead of time--in a batch that's enough for 4 days.  I switch between pumpkin-spice, fruited, & Cheezy Savory with Greens.

When I'm pressed for time I reach for a cup of Wildwood Probiotic Plain Soy Yogurt, mixed with thawed frozen berries, a couple crumbled walnuts, & a tablespoon of chia seed.  It's loaded with protein, fiber, & antioxidants.  Quick, filling, and delicious.

When there's no oatmeal made, or I haven't had a chance to restock the yogurt in the fridge, there's always PB2 (a defatted peanut powder) & an all-fruit jam, spread on a sprouted Ezekiel Cinnamon Raisin English Muffin.

Savory "Cheezy" Oatmeal with Spinach

 

 

Pumpkin-Spiced Oatmeal with Berries & Chia

Fruited Steel Cut Oats with Dried Apples, Cherries, Fresh Peaches, & Chia

 

Wildwood Probiotic Plain Soy Yogurt with Berries & Chia

PB2 with Fruit-Only Jam on Ezekiel English Muffins

 

FInd the recipes or product info here:

• Savory Cheezy Oatmeal with Greens
• PB2 on Ezekiel Muffins
• Wildwood Probiotic Plain Soy Yogurt & Berries
• Pumpkin-Spiced Steel Cut Oats
• Fruited Steel Cut Oats with Berries - I now make this with low-sugar dried fruit--like dried apples & cherries.  I make it on the stove, rather than in the crockpot, but I make enough to last for four days.  1 cup of steel-cut oats, 2 cups of water, 1 cup of non-dairy milk, & 1 tsp pumpkin pie spice.  Mix it all up in a pot the night before, stick it into the fridge over night, and cook it in the morning.  It cooks faster, is creamier, & sweeter when you soak it overnight.

 

Do I Ever Cheat?  Have I Loosened the Rules?  Have I Modified the Plan?

 

Honestly?  Just a very little.  I'm quite happy to stick pretty close to the program.  I guess you'd put me half-way between Rip's Plant-Strong & Dr. Esselstyn's Plant Perfect!  Explanation?  Click here.

 1.No oils of any kind are in my house.  I'm hard-lined about that!  But, I sometimes use a little expeller-pressed canola spray on my air-popped popcorn, & on my outside grill, when necessary.  It would be a mess without it.

2. No interest in meat, chicken, dairy, cheese, or eggs.   No temptation there at all.

3. I don't have heart disease, so I definitely eat walnuts--but I don't overdo it.  I notice that I want them more when I exercise a lot.  Dried fruit & walnuts fill the bill when I've burned a lot of calories.

4. I very rarely buy avocados, but I will eat them, & have used them occasionally for company recipes.  I wouldn't turn away from guac.  Avocados are on on the OK Esselstyn list for those without heart disease.

5. I've deviated from "the program" by recently adding small amounts of cashews, peanuts, or tahini for salad dressings, or in recipes.  Cashews really do add a delicious creaminess to dressings & sauces.  Tahini is a unique taste & just a small amount can turn a so-so dressing into something extraordinary.  But, I use them sparingly, & not regularly.  Click here for those dressing recipes from Isa Chandra Moskowitz's, Appetite for Reduction.

6.  I'm a fan of soy & seitan.  I love Field Roast (seitan) sausage (but I use it very sparingly), Match (soy meats), Soy Boy Low-Fat Tempeh, Tree of Life Hot 'n Spicy Smoked Tofu, NaSoya Low-fat Tofu, & Wildwood Probiotic Plain Soy Yogurt.  None of these would likely be on Dr. Esselstyn's  OK-to-Eat List.  Maybe not even on Rip's Engine 2 list.  They're by no means "everyday" foods--but I do eat them--and enjoy them.   To read about soy click here.  To read about my favorite fauxs click here.

7. There are times when I've eaten wild salmon, or another fish--but, again, it's very rare.  I will definitely eat fish this upcoming wedding weekend, because the fish option is healthier than the vegetarian option.

8. If I'm at a celebration I'll eat a dessert if it looks extra-special.  I'll eat an extraordinary wedding cake.  But, mostly I stay away from making or eating desserts.

9. And yes, I've indulged in a few serving of the most amazing ice cream that I know of--Jeni's.  Salty Caramel, Buckeye State, and Poached Pear & Riesling Sorbert.  I know my limits--I'm staying far away from Jeni's in the future.

But, none of these have sent me down that slippery slope.  They are once-in-a-long-while treats.  I choose carefully--and they're usually worth it!

 

Oops!  I've Run Out of Time

OK, once again I've run out of time, and haven't even gotten to the cooking tips, my favorite night-time snacks, my favorite food finds, my favorite kitchen tools & pantry staples.

Check back later--probably next week for the rest of this post!  It's a wedding weekend.

And until then--please share some of your own Esselstyn-friendly tips & favorite foods--how you're doing--and how you're "working the plan"!

I'm sure Bill Clinton would appreciate your advice!