Happy Healthy Long Life

As Promised, My New Favorite Recipe - Two Bean Taco Salad Topped with the Candle Cafe's Creamy Chipotle Ranch Dressing (Enlightened)

 

My New Favorite Recipe - Double Bean Taco Salad with Creamy Chipotle Ranch Dressing ala Candle Cafe

 

Me:  OMG!  This is really really good!

My Husband:  This is really really good!

The Healthy Librarian taste-testers at work:  This is really really delicious!  I want that recipe!!

So here it is!

 

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

The back-story:

Mary, my not-so-newbie-plant-based cooking-maven librarian buddy at work is always borrowing vegan cookbooks from the library & sharing them with me.  This is why you really need your friends to join you on this cooking adventure!  Recipes and cooking tips!!

But, "The Candle Cafe Cookbook"  sat on my desk for 2 weeks--before I had a chance to look at it.  When Mary finally told me it was due back the next day, I leafed through it, copied down 5 recipes--and decided to borrow the book myself.  

News Flash!  Just found out that the Candle Cafe has a brand-new cookbook coming out on November 1, 2011: Candle 79 Cookbook: Modern Vegan Classics from New York's Premier Sustainable Restaurant. Stay-tuned.

What's the big deal about the Candle Cafe?   

It's an award-winning farm-to-table vegan restaurant located in New York City.  Amazing creative fare.   Last November, I lunched at its uptown location, Candle 79, and was in food heaven.  Even omnivore son #2 loved it, too!  So that tells you something.

Is it no-oil?  Of course not, silly.  But, any resourceful plant-based no-oil cook worth her "salt!@#!!" can easily modify recipes to ditch the fat.  Well, at least most of the time.

So...my first experiment was with the Candle Cafe's "Creamy Chipotle Ranch Dressing".   I am absolutely 100% head-over-heels for chipotle.   And I couldn't believe how easy this dressing was to put together.

 

The Healthy Librarian's Enlightened Version of the Candle Cafe's Creamy Chipotle Ranch Dressing

 

Note:  I followed their directions & used 1 dried chipotle pepper--not the stuff in the can.  I cut out the 1/4 cup of safflower oil--& subbed in more tofu.  I eliminated the 2 TBS of chopped onion (I'm not a raw onion kinda gal), and only used 3 TBS of chopped shallots, instead of the whole shallot the recipe called for! I've made versions of the dressing with regular & smoked paprika--& smoked is very hot--I liked it--you might not!  

I could eat this dressing with a spoon--it's that delicious!

And it's not just for salads.  Use it as a sandwich or veggie burger spread, on top of potatoes, or as a vegetable dip.

 

Creamy Chipotle Ranch Dressing

Click here for the recipe on one page

Makes about 2 cups

Ingredients:

10.5 ounces of Mori-Nu Silken firm low-fat tofu  (or take out 4 tablespoons from the package & use it to make my Enlightened Lemon Tahini Dressing to top Chickpea & Spinach Burgers!)

1/2 tsp. nutritional yeast

2 tablespoons drained capers

1 tablespoon fresh lemon juice (I wanted this to be easy, so I used Santa Cruz's bottled organic real lemon juice)   Note:  I bet lime juice would be good, too!

1 1/2 teaspoons agave, or brown rice syrup

1 tablespoon apple cider vinegar

1 dried chipotle  (I found this at my regular grocery store--if you're "heat"-sensitive, start with a half, & then add more.

3 tablespoons of chopped shallots  (I've really grown to love this delicate onion-like veg)

1/2 teaspoon of salt (or not)

1/2 teaspoon of chili powder

1/4 teaspoon of paprika (I think this is for color---I also made it with smoked paprika, which makes it spicier--but we liked it that way.  Consider yourself warned....)

1 fresh garlic clove, minced

 

Preparation:

Put everything into your blender or Vita-Mix and blend until it's all smooth.  Taste it--and adjust the seasoning.  If you don't like things too hot, use less chipotle to start, taste, and then add more

This dressing keeps in the refrigerator, covered well, for a week.  Serve chilled.

 

 Nutrition Info based on a generous 1/4 (aka 4 TBS) cup serving

 

Nutrition Facts Healthy Librarian's/Candle Cafe Creamy Chipotle "Ranch" Dressing 1/4 cup servings
Serving Size: 1 serving
Amount Per Serving
Calories	18
Total Fat	0.3g
Saturated Fat	0.1g
Trans Fat	0g
Cholesterol	0mg
Sodium	32mg
Carbohydrate	1.2g
Dietary Fiber	0g
Sugars	0.2g
Protein	2.5g
Vitamin A 1% Vitamin C 1% Calcium    1% Iron 2%

 

Calling All Creative Cooks!  That Means You!

I think this recipe lends itself to one heck of a template for other salad dressings.

Leave out the chipotle pepper, and throw in tarragon & more lemon juice & lemon zest--or add lime juice, garlic,  & cilantro--or a pesto with walnuts, basil, & nutritional yeast--or leave out the onions & throw in mango or berries or go Asian with soy, garlic,  & ginger.  The possibilities are endless.  

Any takers on coming up with some other mix-ups using this tofu template?

 

And Now for the Taco Salad

 

After I made the chipotle dressing I decided to use it on a super-quick dinner.  Now, what would that look like?

I also wanted something high in protein.  After a hard exercise day, I figured I could use some serious bean protein---that's where the Double Bean (soy & black/or pinto beans) Taco Salad comes in.

 

The Back Story:

Lately, I'm a serious fan of MATCH--the faux meat.  I won't bore you with the details--you can read all about it here & learn why I'm am not so squeamish about this faux:  Meet My Favorite Fauxs - MATCH Grilled Burgers, Italian Meatballs & Field Roast Gourmet Sausages - Plus, Garlicky Roasted Broccoli, Chickpeas, Potatoes with Chorizo .    

Fair warning to heart patients:  This product is used at the Pritikin Centers--but it wouldn't meet Dr. Esselstyn's criteria.

It's only available in select cities   or online.  (now at Mustard Seed in Solon, OH, but they only carry the "beef" variety)

No fears!  Faux "meat" isn't for you?  Not a problem.  I've got options for you.

You don't need MATCH to make this taco salad.  Substitute lentils (TJ's already cooked, or cook your own), use canned beans, my All-American Chili Recipe (no soy here) or use other fakes, like Happy Herbivore's TVP (textured vegetable protein recipe), soy crumbles, Gimme Lean, Yves, or TJ's newest "Beef-less Ground Beef".  You've got options.

 

Besides--the dressing is the real star of this show!

 

The Healthy Librarian's Favorite Double Bean Taco Salad with Enlightened Candle Cafe's Creamy Chipotle Ranch Dressing 

 

The Salad

The MATCH Taco Mixture

Left-Overs Packed for Work

 

 

The Healthy Librarian's Double Bean Taco Salad with Creamy Chipotle Ranch Dressing ala Candle Cafe

 

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

 

Serves 5 very generously

Ingredients:

1 pound package of MATCH Ground Beef without the Meat Plant Protein, thawed

(or substitute an equivalent amount of cooked lentils, beans, or other faux ground beef--or just use my All-American All-Bean Chili recipe--the seasonings are already part of the recipe)

1/4 cup of low-sodium vegetable broth for sauteeing ONLY!!

2 teaspoons chili powder

1 tsp. ground cumin

1/2 tsp. smoked paprika

1 tsp. oregano

1/2 tsp. black pepper

1/8 tsp. chipotle powder (can substitute cayenne or red pepper flakes)

2 fresh garlic cloves, finely chopped

1 pinch of cinnamon

1 tsp. brown sugar (or other sweetener)  More if you like a sweeter mix.

salt to taste (or leave out)

1 14.5 ounce of Muir Glen Fire-Roasted Tomatoes crushed (if you want more heat, use their tomatoes with green chilis)   (NOTE:  If you like your taco "meat" on the dry side, use just one cup + 2 TBS. of the crushed tomatoes--but I now use the whole can & let it cook a bit longer to absorb any liquid.  Your choice.)

4 cups of chopped romaine lettuce per salad  (Romaine is now my new fave salad green--crunchy & stays fresh longer)

1 can of drained & rinsed black or pinto beans to sprinkle top of the salads

1 cup of frozen corn (I like TJ's roasted corn) to sprinkle on top of the salads

Lots of fresh chopped tomatoes to sprinkle on top of the salads

Black olives or a little bit of avocado are optional. (not included in nutritional count)

 1 recipe of the Creamy Chipotle Dressing

 

Preparation:

1.  Heat up about 2 TBS. vegetable broth in a large skillet over medium heat

2.  Warm up the MATCH, crumbling with your spatula.

3.  When the MATCH is heated through, about 5 minutes, add the garlic, & all the seasonings & mix well.

4.  Add the can of crushed tomatoes--or start with just 1 cup, and add more as needed to give you just the kind of taco "meat" dryness or wetness you like.

5.  Heat as long as necessary to blend the seasonings, and absorb the liquid of the crushed tomatoes.  Taste, and adjust the seasonings.  You might want a little more sweetness from the brown sugar, or heat.

6.  Arrange the romaine on salad plates.  Top each one with a 1/5 of the taco "meat", some black/or pinto beans, tomatoes, & thawed corn.  

7.  Use as much dressing as you like--it's so low-fat--but I figured about 4 tablespoons (1/4 cup) per serving.

8.  Refrigerate for delicious leftovers for lunch or dinner.

 

Nutritional Info Based on 1/5 serving of the salad & 4 tablespoons of dressing

 

 

Nutrition Facts Healthy Librarian Double Bean Taco Salad wt Chipotle Dressing Serving Size: 1 serving Amount Per Serving Calories 340 Total Fat 7.3g       Saturated Fat 0.2g       Trans Fat 0g Cholesterol 0mg Sodium 501mg Carbohydrate 45.2g       Dietary Fiber 17.2g       Sugars 9.1g Protein 30.5g Vitamin A 291% Vitamin C 133% Calcium    25% Iron 43%

 

 

 

Interesting Links to Share - But Not Enough Time to Blog About

 

This just in from Charles K:

http://the-scientist.com/magazine/september-2011/  

What Causes Alzheimer’s?

By W. Sue T. Griffin

Researchers and pharma companies have tried to attack this disease by reducing amyloid plaques, but inflammation may be the real culprit.

 

This just in from Florida State University:

 

No Bones About It:  Eating Dried Plums Helps Prevent Fractures & Osteoporosis. Interesting short video to watch, too!   Article just published online in the British Journal of Nutrition.  I'll be posting in detail about this soon!  Plus more good reasons to add prunes to your diet.

***Update from Teacher Fan who volunteered to be a Lab Rat with prunes for bones: Don't eat 10 prunes in the space of an hour!  Let's just say I had an "uncomfortable afternoon" while I was in the middle of an inservice for work.  Space them out over the entire day--or try cutting the amount down to 5!

 

This just in from The Better Bones Blog:

 

Me and my shadow: Is your sunshine the "right" sunshine for vitamin D production?  A simple way to tell if it's the right time of day to get enough vitamin D from the sun in your part of the country.

 

This just in from the New York Times:

Five Easy Steps to Stanch the Email Flood.   I'm happy to report I've been using this method for a long time--& it works for me.  So what if I have an email box that's filled with thousands of emails.  I can usually find what I'm looking for!

This just in from my husband aka the Lab Rat:

Check out the expert-packed line-up of speakers at the November 11-13, 2011 Wellness Forum's 15th Anniversary Fall Health Conference in Columbus, Ohio.   And I won the door prize last Fall for the free ticket to this year's event.  Includes all plant-based no-oil meals--and Chef Del's cooking really rocks!

This just in from me:

Be sure to visit the best new site for research-backed nutrition info:  NutritionFacts.org.  Apologies for taking so long to tell you about this fantastic new website that was just launched mid-August 2011.  

It's produced by Dr. Michael Greger, a physician, author, & internationally known speaker on public health issues.   Once you start watching, you won't be able to stop!  Check out NutritionFacts. org  

And a big thank you to Dr. Greger for correcting his information on chlorella after 2 HHLL readers (Chris G. & Ben S.) provided him with updated info on the safety of chlorella.  Here's what I'm talking about. Read Dr. G's comment below the video.  Dr. G, CG, & Ben S. rock!

 

UPCOMING:

The Lab Rat has put together a fantastic post on sprouting.

The Lab Rat & I want to show off our newly-organized pantry & "fruit & nut" drawer (note to my kids--you won't believe the transformation)--all done on the cheap in just one afternoon.   LR has an "uncanny" ability to match up just the right-sized container to hold any size bag or box of beans, or rice, or grains, or flour.  It's UNCANNY!

 

Seriously, all you cooking experts--help us all out with some salad dressing experiments of your own based on the Candle Cafe's silken tofu template.   I'll be forever in your debt!

Saturday Morning Heart to Heart Girl Talk with My Sister-in-Law - Triglycerides, Esselstyn Diet Success, Restaurant Insanity, Molten Lava Cake, Tortilla Soup - and of course, the Grandkids, Kids, & Husbands

 


Photo by Vincent Van Der Pas

"When triglycerides go up over 100 we start making abnormal forms of cholesterol--the small dense LDLs that are atherogenic and penetrate much more rapidly into the arteries than normal large LDLs. 
 
When triglycerides start going up--and the changes start around 80-100--nearly everyone with triglycerides over 100 is making significant amounts of small dense atherogenic LDL--above 150 almost all LDL particles are small dense and atherogenic." 

-Dr. Patrick E. McBride, Professor of Medicine and Family Medicine, University of Wisconsin, and a member of the Expert III NCEP Panel setting cholesterol guidelines-

 

 

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

On Saturday morning, my sister-in-law and I FINALLY had a chance to catch up.  

We talked for an hour staight--which is nothing for us--we'd barely scratched the surface of what we could cover--but we both had to call it quits to get on with the rest of of the stuff on our To-Do Lists.

She had some pretty good news to share--and I asked her if it was OK if I shared it with you.  She said, "Sure! Go ahead."   So here's what we talked about....

 

What's Up with My High Triglycerides?  Help!

 

Here's the back story.

Exactly, one month ago my sister-in-law texted me a cryptic message, "Call me when you have a chance.  Need your opinion."

Turns out, she'd had her annual gyno exam.  Her doc had taken her lipids, and she' had just found out that her total cholesterol was too high--and her triglycerides were off-the-charts high.

 

She: "How can that be?  I really do eat healthy.  I exercise.  My doc wants me to make an appointment with a cardiologist ASAP, but I don't want to go on statins, or take anything for the triglycerides.  Most of my other numbers are OK--the LDLs & HDLs--but the triglycerides are sky-high.  I'd really like to go 100% on the Esselstyn diet first  & see if I can get those numbers down."

Me:  "Well, don't get mad at me for saying this--but I've been there myself--thinking I'm eating a healthy diet, when I'm really eating "a healthy diet at home"...in addition to a load of crap out-of-the-house!  

I know you make healthy meals at home--but it's probably all the rest of the stuff you're eating.  The restaurants, the traveling, the cookies, cakes, & pastries your friends make, the lack of exercise when you're traveling, the wine & rum, the sugar, the dinners at friends', the crusty French bread, yada yada yada.  It all adds up--and bottom line--if you're taking in more calories than your body needs--you can end up with high triglycerides!

Look, I never would have tried the Esselstyn diet 100% if he hadn't challenged me to do it.  You won't know if it works until you do it 100%.  Once I did it 100% & saw the results--I was convinced.

High triglycerides, are bad news.  Definitely see the cardiologist. But, sure-- try the diet first to see if it can make a difference for you.

She:  I've already downloaded Esselstyn's book on my Kindle.  Can you send me any other info you might have that will help?  I've got just 2 1/2 weeks to try this out, before I go out-of-town with my friends.  I know I won't be able to do it 100% on vacation--just not possible--so I'm going to see if I can get a cholesterol test before I leave on vacation to at least see if I'm on the right track. Before I see the cardiologist.

Oh, I've been reading up on triglycerides--but send me anything you might have on the blog that would help.

Here's what I emailed her:

Here's one of the posts I've written about on triglycerides--but this one sums it all up.  NOTE:  In April the ranges for normal all moved downward.  Now, the recommendation for the normal range is at 100 or below (no longer below 150).  But as you'll read, it's best to be at 80 or below. You want to make sure you're making light fluffy LDLs, not the small dense kind.  You might request the NMR particle test.  And here's the link to the new American Heart Association Scientific Statement recommending that triglycerides ought to be at 100 or below--not 150.

You want me to ask Dr. Esselstyn what he suggests you do?

Good luck!

Love you!

My note to all of you:  Please read that post I sent my sister-in-law about triglycerides.  It will tell you everything you ever wanted to know about these bad-boys.  They're an independent risk factor for strokes & cardiovascular disease.  If you've got a lot of belly fat--you probably have high triglycerides.  If you're eating more calories than your body can burn off--you probably have high triglycerides.  To read even more (yeah right!) about the triglyceride stroke/heart connection, click here and here and here.

How Strange is This?  The day after I sent the email to my sister-in-law, Dr. Esselstyn just happened to call me at work with a library question.  Of course, I asked him for some words of wisdom for my sister-in-law & for high-triglycerides in particular.  Darn, I no longer have my notes--but here's what I remembered he said:

• Cut out the sugar--all kinds!  (my note: be sure to read this and this)
  
• Cut out alcohol
• Cut out the white foods--refined flours, pastas, breads, rice, crackers, etc. If high triglycerides are a problem for you--stick to just eating whole grains--and skip foods made with whole grain flours, like breads & pastas.  Even whole grain flours can raise triglycerides in folks who are overweight and insulin-resistant.  Think about it--flours of any kind are "processed" & digest too quickly.  Instead eat quinoa, wheatberries, hulled barley, steel-cut oats.  Flourless sprouted breads, like the Ezekiel brand, are a better choice if you need a bread.
• Remember!  Green leafy vegetables are the Main Event when it comes to making blood vessels "heart attack proof".  Load up on vegetables over grains!
  
• No fruit juices--and be careful not eat too many fruits, either, if you have high triglycerides.  Stick to the ones with the lowest sugar content.  (my note: the fruits lowest in fructose include strawberries, berries, cantelopes, grapefruit, peaches)  Source: AHA statement quoted on CardioBrief
  
• Avoid smoothies made with fruit!  It can cause a rapid rise in blood sugar for some people.  I see it happen a lot!
• Avoid dried fruit--too much sugar!  Especially high sugar fruits like dates & raisins.
  

 

Oh heck--I really really don't want you to miss the Triglyceride Post I emailed to my sister-in-law--so, just in case you don't click that link--I at least want to make sure you get some of the key points:

In A Nutshell--Here's What Dr. Patrick E. McBride is Saying About Triglycerides

• If your triglycerides are under 80 you are making "normal large" LDLs that are not very atherogenic (think atherosclerosis; arterial plaque; hardening of the arteries)

• When triglycerides are over 150 (there are just too many particles floating around with no where to go) they briefly get inserted into the LDLs and change the LDLs into "small dense atherogenic" particles.

• Stealth LDL: That's what you call what was once a normal LDL particle that's been penetrated by free-floating triglycerides.  When triglycerides are too high they are able to change the LDL into "small dense dangerous" LDL that oxidizes very easily (a bad thing) and penetrates rapidly into the arteries. Note: Triglycerides are not supposed to penetrate the LDLs!!

• Normal LDL: It's difficult for normal LDL (large & fluffy) to penetrate into the wall of an artery!

• When triglycerides are between 80-100 you start to  make abnormal LDL.  Some of it starts changing into the "small dense atherogenic" variety at this level.  (If changes start happening over 80--it looks to me like the only safe triglyceride number is under 80!)

• When triglycerides are over 100--according to Dr. McBride--you've turned the corner & "are making at the very least, a significant amount of "small dense" LDL."

• When triglycerides are above 150, almost all of the LDL particles become "small dense atherogenic".

• Dr. McBride served on the III NCEP Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults that set the guidelines for triglycerides (and cholesterol) back in 2002.  He advocated for the normal level to be under 100--and he strongly believes that the current level will go down to 100 when the next guidelines come out.  Note: in April 2011 the AHA issued a Scientific Statement recommending the new normal be under 100.  Find that here.

• Big clue that your triglycerides are probably too high?  Abdominal obesity aka belly fat.  That's the engine--the symptom--that starts the cascade toward atherosclerosis; heart disease; stroke; type II diabetes.  It's a big reason for triglycerides producing nasty stealth LDL. Read "This Belly Fat is Going to be the Death of Me and Now I Understand Why."  and "Lose That Terrible Horrible Inflammatory Disease-Causing Visceral Belly Fat with Whole Grains? Tufts Researchers Say It Helps!"

• According to Dr. McBride, if you have abdominal obesity, the chances are greater that you are producing the abnormal dangerous "small dense" form of LDL.

• If you overconsume sugar, soda pop, saturated fats, trans fats, refined carbohydrates, and "fried apple pies"--and you are consuming more calories than you need--your body doesn't know what to do with all that junk--and you end up with lots of rich triglycerides--that are very inflammatory and very atherogenic--floating around--just looking for an LDL to penetrate and turn it into "small dense dangerous" LDL!

 

Sister-in-Law Success! 

 

Before my sister-in-law went on her week vacation with her gal pals, she wisely had her blood drawn for a cholesterol test.  She'd been on the Esselstyn diet for just 2 1/2 weeks--eating no-fat, no meat, no cheese, no-oil, no refined grains.

She knew it wouldn't be as good as if she'd been on the diet for 4 weeks--but at least she's get some idea if it could improve her lipids.

 

Test results:  Her total cholesterol dropped 100 points!  Amazing! Full disclosure: for some unknown reason, the lab only measured her total cholesterol--not what she really needed--a full lipid panel.  But she figures the triglycerides & LDLs must be going down if her cholesteol levels came down so much in just 2 1/2 weeks.  She'll be following up with a full lipid panel.

Other good news:  In spite of her one week of transgressions on vacation--she's back to the Esselstyn diet--and she's losing weight.  Best of all, she's losing belly fat!  She's committed to stick with it. She'd rather lower her triglycerides with diet instead of drugs.  Besides, only diet can help reduce weight.

 

What My Sister-in-Law is Up Against.  She Lives in the Southern "Stroke Belt", Her Friends Think Health is All About Genes, Not Diet & Everyone Likes to Eat Out

 

She's swimming against the stream in her neck of the woods.  She's the odd girl out in her social circle.

Everyone loves butter, meat, cheese, pastries, fried foods, good old Southern cooking, and eating out.

Lately, everyone's complaining about being so forgetful.  They thinks it just normal aging. 

Uh??  Think again, folks!

Check out this "hot off the press" article published online in Stroke, Sept. 1, 2011   Buchman, AS etal "Cerebrovascular Disease Pathology and Parkinsonian Signs in Old Age".  It's summarized in the NPR Blog, Shots:

 

"Old people who don't have signs of cardiovascular disease still may have suffered microscopic strokes that don't show up on conventional tests. The small strokes may impair their ability to walk, balance and function just the same.

Scientists examined the brains of 418 priests and nuns after they died. The researchers found that one-third of the brains that had seemed normal using conventional tests while the people were alive actually had damage to tiny blood vessels. The damage was so slight it was impossible to see without a microscope.

The people whose brains had these tiny signs of hardened arteries and stroke were most likely to have had shuffling gait and other movement problems while they were still alive."

 

If you've been eating the standard American diet--and you're eating out a lot, there's a good bet that what we take to be the "normal forgetfulness of aging"--isn't exactly normal.  It could be teeny weeny imperceptible strokes.  Now that's one scary thought!

 

"Dr. Megan C. Leary of UCLA examined over 5,500 MRIs of the brains of 50 year olds & found many had tiny white spots that indicated that they had unknowingly experienced tiny, imperceptible strokes.  These "brain attacks" have the same history and cause as heart attacks.   See "Annual Incidence of First Silent Stroke in the U.S" Cerebrovasc Dis 2003;16(3):280-5.

According to Leary, "'Silent strokes' are epidemic in this country.  While they occur in parts of the brain where they don't cause symptoms right away, the word 'silent' should be put in quotes, because their effects accumulate over the years.''

While a single silent stroke may have no impact, repeated ones lead to memory lapses, mood problems and difficulty walking. They are also a sign that people are especially prone to full-blown strokes.

Keep on eating the same way at age 60, 70, & 80 and there's a good chance that those tiny strokes will add up to increasing memory lapses, and progress on to dementia--depending upon what part of the brain has been affected. 

What's good for the blood vessels of the heart, is good for the blood vessels of the brain."

Dr. Caldwell Esselstyn, Jr., Prevent & Reverse Heart Disease lecture 6/18/2010. see also: The Rotterdam Scan Study;  "Silent Brain Infarcts and the Risk of Dementia and Cognitive Decline," New England Journal of Medicine 2003 Mar 27;348(13):1215-2; "Silent Brain Infarcts: a systematic review,"  Lancet Neurology 2007 Jul;6(7):611-9.

 

As for all that rich Southern cooking--forget about it!  It's killing brain cells and giving the South a new claim to fame:  It's known as The Stroke Belt. 

The "brain-damaging suspects" are likely to be the much-loved traditional Southern diet of fried, salty, & fatty foods along with too little exercise--all of which contribute to hypertension, excess weight, & diabetes--the biggies responsible for stroke risk.

I posted about the brand new REGARDS Study, the Stroke Belt & how the Southern diet is affecting cognitive impairment on July 26, 2011.  No need to repeat what I wrote, just click here to refresh your memories.

 

Two of my favorite quotes about the REGARDS study:

 

"This is a very strong alarm signal.  [The finding suggests that] if you want to keep your marbles, you need to control your blood pressure, excessive weight and other risk factors for stroke."  

Dr. Gustavo C. Roman, the head of the neuroepidemiology section of the American Academy of Neurology, commenting on the article.

[Problems like high blood pressure and diabetes are likely to be "affecting  blood flow to the brain, even if it's not causing a visible stroke.  An undersupply of blood can also cause problems with brain cells that lead to cognitive decline."  

Dr. Kenneth Langa, a professor of Internal Medicine at the University of Michigan, commenting on the article.

 

Restaurant Madness - From "Cook This, Not That"

 

My sister-in-law's friends like to eat out.  Who doesn't?   It's nice to have someone else do the cooking. 

But, once you really know what's in all that restaurant food--most of us will run back to our own kitchens.

Unfortunately, twice a week my sister-in-law has a pretty much mandatory "luncheon meeting" at a restaurant with her business partner.  Sort of non-negotiable. 

Last week, on my weekly public library run I picked up one of those "Cook This Not That" books.  OMG!  I started reading it before I went to sleep--and I couldn't stop interrupting my husband's own reading with, "Listen to this!"   "OMG!  Listen to this one--it's even worse."  

The book shocked me!  No wonder most Americans are overweight.

We haven't a clue what's in that restaurant food--so a big "Thank You" goes out to David Zinczenko & Matt Goulding for collecting all this incriminating nutritional info.  I suspected it--but I really didn't know it was that bad.

And to think how much I used to love Molten Chocolate Lava Cake.  Never again!

 

Chili's Molten Lava Cake - 1,070 calories, 51 g fat, (26 g saturated), 143 carbs

 

No wonder restaurants don't want to post the nutritional info on their menus. 

These aren't the worst offenders--but here's a sampling of some of the meals that even health-conscious folks might consider ordering.

 

Marie Callender's Spanish Omelette:  1,550 calories, 78 g fat (25 g saturated), 2,980 mg sodium

Baja Fresh Chips and Gaucamole:  1,340 calories, 83 g fat (8 g saturated), 950 mg sodium

California Pizza Kitchen Tuscan Hummus with pita:  861 calories, 4 g satuated fat, 1,562 mg sodium

Ruby Tuesday Buffalo Shrimp Quesadilla:  1,465 calories, 89 g fat, 3,528 mg sodium

Houlihan's Fire Grilled BBQ Salmon Salad:  1,182 calories, 61 g fat (9 g saturated), 1,719 mg sodium

T.G.I. Friday's Santa Fe Chopped Salad:  1,800 calories

Panera Bread Tuna Salad on Honey Wheat Sandwich:  750 calories, 47 g fat (9 g saturated), 1,130 mg sodium

Chipotle Grilled Chicken Fajita Burrito:  870 calories, 30 g fat (13 g saturated), 1,940 sodium

Just for kicks, borrow a copy of this book from your library--or check out the worst vegetarian restaurant meals  (check out the side-panel on the left) and then click through the slideshow of the 20 worst new foods in America.

 

  Cook This!  Enlightened Appetite for Reduction Tortilla Soup

 

Enlightened Isa's "Appetite for Reduction"  Tortilla Soup - 223 calories, 1.5 g fat (0 g saturated), 8.7 g fiber

 

 

No conversation with my sister-in-law is complete without sharing recipes--the new finds-that-we've tried out--and loved!

Funny, how she is always trying recipes that I never even noticed--even though we both share a lot of the same cookbooks.  I'm definitely going to reap the benefits of her expert cooking now that she's going Esselstyn.

She:  "Have you tried Isa's Tortilla Soup in Appetite for Reduction?  We all loved it.  But I cut the jalapenos down to just one."

Me:   "Nope.  I never even noticed it in the cookbook.  But I'll check it out as soon as I hang up!"  

And I did, later that day.  A big winner.   Here's my enlightened version.

It looks like a stew or a chili--but it's a soup.  Hearty, spicy, and a big one-bowl meal.

 

Appetite for Reduction Tortilla Soup---My Enlightened Version

click here for the recipe on one page

Serves 6 generously.  Add a salad & an ear of corn for a terrific meal!

 

Ingredients:

1 medium onion, chopped (Isa used a small one)

1 jalapeno, seeded & sliced thinly (Isa says use 2)

1 poblano pepper, seeded & chopped into 1/2 inch pieces (this is the large dark green one--ask your grocer--I had to)  OK to use a sweet green pepper, but go with the poblano!

4 cloves garlic, chopped

(Isa also recommended 1/4 tsp red pepper flakes.  I left these out to see if the soup needed it--and it was hot enough without them--and I like heat!)

1 tsp salt  (optional, always)

28 ounce can of crushed Glen Muir Fire-Roasted Tomatoes

3 cups of low-sodium vegetable broth (plus extra for sauteeing the vegetables)

4 ounces of fresh small corn tortillas--bake or toast these until they are crisp.  Watch them carefully so they don't burn.   (Isa uses 4 ounces of baked corn tortilla chips)

1 tablespoon ground cumin

1 (15 ounce) can of pinto beans, drained & rinsed

1 cup of frozen or fresh corn.  (I like using Trader Joe's frozen Roasted Corn)

1/2 cup chopped fresh cilantro, plus extra for garnishing

Juice from 1 juicy lime

 

Preparation:

1.  Preheat a 4 quart soup pot over medium high heat.  Dry saute the onions, jalapeno, & poblano peppers until the onions are translucent, about 5 minutes.  Add a little vegetable broth if the onions start to stick or dry out--to deglaze the pan.

2.  Add the crushed tomatoes, the 3 cups of vegetable broth, and the cumin to the pot.  Mix well.

3.  Crush the crisped tortillas into crumbs (some bigger pieces are OK) & add about 1/2 of them to the pot--reserving the rest for garnish.   (I ended up adding all of them to the pot, because I didn't read the directions carefully & it thickened the soup, nicely)  You want the crumbs to "melt" into the soup.

4.  Cover, & bring to a boil.  Lower the heat to a simmer, add the beans, corn, & cilantro.  

5.  Simmer for 5 more minutes.

6.  Add the lime juice, taste for seasonings.

7.  Ladle soup into bowls, & top with remaining tortilla crumbs & remaining cilantro.

 

Nutrition Info:

1/6th of the recipe

 

 

 

Nutrition Facts Enlightened Appetite for Reducti The Best Tortilla Soup Serving Size: 1 serving Amount Per Serving Calories 223 Total Fat 1.5g       Saturated Fat 0g       Trans Fat 0g Cholesterol 0mg Sodium 408mg Carbohydrate 46.9g       Dietary Fiber 8.7g       Sugars 12.4g Protein 8.6g Vitamin A 48% Vitamin C 172% Calcium    8% Iron 15%

 

 

 

 

I'd love to hear about your favorite Appetite for Reduction recipes!  

Anyone have some suggestions for "safe foods" when you absolutely have to eat out?

 

 

 

 

 

 

 

 

 

 

A Smoothie Maybe Even Dr. Esselstyn Would Approve Of. Plus, a Post-Trip Almost Instant Spicy Unmeatballs & Spaghetti Dinner

The Amazing Homemade Heirloom Tomato V-7 Juice -  Dr. Preston Maring's Recipe

 

"A well known vegetable juice blend (can you guess which one?) has 480 mg of sodium in its "classic" version.  In response to new national guidelines about sodium intake - 2300 mg per day for many, but 1500 mg per day for all people 51 years of age and older, African Americans of all ages, or anyone with heart disease, kidney disease or hypertension - they offer a lower sodium version that has 140 mg per cup.

Here's a homemade Farmer's Market knock-off I call V-7 for obvious reasons.  As a teaspoon of salt has about 2300 mg of sodium, you can make your own low sodium version with a half teaspoon of salt for 8 cups.  The heavy dose of Tabasco doesn't add that much sodium as it only has about 30 mg per teaspoon."

-Dr. Preston Maring, a Kaiser Permanente physician and surgeon with 36 years of experience in obstetrics and gynecology.  Because of his passion for organic local produce & cooking, Maring started the Friday Fresh Farmer’s Market at Kaiser Permanente Oakland Medical Center in May 2003-

 

 

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The Healthy Librarian Hits the Road Again - to the Hills of Kentucky

Back on the road again!  Just got back home on Sunday night after spending 9 days vacationing with the family-- first with a too short stop-over in Cincinnati--and then on to Western Kentucky.  Anyone ever hear of Lake Barkley or the Land Between the Lakes?   I hadn't a clue until this trip.  It was a convenient place to rendezvous for the St. Louis gang.

It was a good thing we planned to make all of our meals in our rented lakeside cabin, because we would have been in big trouble if we had planned on eating out everyday in Cadiz, Kentucky.  Yikes!   And that's even if we ate burgers & pizza.

And the local Food Giant--definitely was not a giant!  It made me realize how incredibly fortunate I am to live in an area with a fabulous family-run grocery store, a Whole Foods, a Trader Joe's, & plenty of local farmers' markets.

Let's just say the fresh produce at the Food Giant was slim pickings--mostly iceberg lettuce, packaged romaine, bagged apples, Idaho potatoes, bananas & cellophaned carrots.  Plenty of fried chicken, chips, candy, and meat & cheeses of all kinds.  A rural food desert.

The cashier said, "You guys sure must like to eat lots of fruit & vegetables."  That's all we had in our grocery carts.  My husband couldn't even find raisins on the shelves.

Since we had arrived a day earlier than the rest of the family, I put in an emergency call to Son #1 in St. Louis.  "Bring whatever fruit & veggies you can fit into your car!"  He didn't disappoint!  He arrived with baskets of tomatoes from his garden, basil, beets, blueberries, and bags of bounty from his C.S.A. 

Thankfully, the Walmart in Paducah (Nice town, Paducah! Home of the National Quilt Museum) supplied just about everything else we needed for the week.

Let's just say I was glad I had planned ahead--bringing everything I thought I wouldn't be able to find in Cadiz. 

 

The Partial Portable Pantry--Complete with Vita-Mix, Air Popcorn Popper, Zester, Lemon Juicer, & Recipes. 

 

 

 

The Great Hematite Lake Hike--Land Between the Lakes

 

But, I'll save the family vacation story for a later post.  Wonderful relaxing week with the kids & a special guest appearance from Nashville Cats, Fran & Dick. 

But, this post is all about our return home. 

An instant meal.

V-7 Juice.

 

What's for Dinner after 10 Hours of Driving and the Fridge is Empty?

 

The 15 Minute "Real Italian Unmeatballs" with Fettucine & parma! Vegan Parmesan

 

By the time we'd unloaded the car--emptied the cooler--and the "Portable Pantry"--it was 8:00 pm.

We were starving.

What crazy person decides to cook dinner after driving all day?  This crazy person. 

All the way home I had a vision of baking MATCH Italian meatballs in the oven--and serving them up with the left-over jar of Trader Joe's fat-free marinara sauce, over fettucine.  Best laid plans.  Foiled.  The leftover package of MATCH was still a solid frozen brick--even after 10 hours of sitting in the cooler in the car.

But, lucky me--tucked away in the refrigerator's "meat & cheese" drawer--I spotted Plan B.

It was an impulse buy I picked up at Trader Joe's before I left for vacation.  A brand new product--at least new to me. Trader Joe's  Beef-less Ground Beef.

OK--if you're dead set against using fauxs--this isn't for you.  Stay away.  But, hey, when you want food fast--this turns out to be amazing stuff.  It comes in a refrigerated package--12 ounces of textured wheat & soy vegetable protein (TVP) , onions, spices, a teeny tiny smidge of expeller-pressed canola oil, and some added vitamins & minerals--like B-12.

Why they bothered with the vitamins & minerals is anybody's guess.  I guess they wanted a real meat substitute--complete with iron & B-12.

Six servings to a package weighing in at 60 calories, .5 grams (that's 1/2 gram in case you miss the decimal point) of fat, 250 mg of potassium, 2 grams of fiber, and 10 grams of protein. 

But, unlike MATCH,  there was no way this "beef" is made to be rolled into meatballs--it's the crumbly kind.

So here's what I whipped up in 15 minutes for the "Post-Trip Crash" Dinner.

 

The Unrecipe for 15 Minute "Real Italian Unmeatballs" with Fettucine & parma! Vegan Parmesan

 

This super-simple meal was spicy & perfecto--so good in fact, that my husband wanted to go back for a third helping.   There was no way--I was saving that last serving to take to work for lunch the next day.  Remember, my fridge was bare!

Ingredients

1  12 ounce package of refrigerated Trader Joe's Beef-less Ground Beef

Red pepper flakes  (to taste)

Oregano, dried (to taste)

Whole fennel seed (the secret ingredient of Italian sausage) (to taste)

Lemon juice from 1/2 squeezed lemon

Add whatever other Italian seasonings you like in your meatballs (basil, parsely)--or to replicate an Italian sausage taste.

12 ounces of Bionaturae 100% Organic Whole Wheat Fettucine

25 ounce jar of Trader Giotto's Fat-Free Organic Spaghetti Sauce with Mushrooms

parma! Vegan Parmesan--made with raw organic walnuts, nutritional yeast, & Celtic sea salt (low-fat, low-cal) 

 

Preparation

1.  As the water boils for the fettucine, heat up a non-stick 12 inch frying pan.

2.  Add the "beef", seasonings, & a squeeze of lemon juice.

3.  Stir occasionally until the "beef" is well-warmed & mixed well with the spices.  Taste & correct.  You want it spicy--Italian sausage-like.  At least, I want it spicy, Italian sausage-like.  I'm obsessed with that taste.

4.  If the meat mixture starts to stick to the pan, add a very small amount of veggie broth or water to deglaze the pan & unstick the "meat".

5.  Cook the fettucine according to package directions--9 minutes

6.  Add the jar of spaghetti sauce to the "unmeatball" mixture & heat thoroughly, as the fettucine cooks.  Let it simmer.

7.  Serve in bowls, fettucine topped with plenty of unmeatball sauce, and sprinkled with parma! parmesan.

 

 

Dr.  Maring's Amazing V-7 Juice

 

When you go away in August, you better believe you come home to loaded-down tomato plants.

Before even unpacking the car, my husband headed out to the backyard to see how his beloved tomato plants were doing.  He filled baskets with mega-giant Brandywine heirloom tomatoes and plenty of sweet 100 cherry tomatoes.

On Monday morning before heading off to work I spotted Dr. Maring's recipe for V-7 juice on my RSS feed & printed it off for my husband to see.  Hint! Hint!

He fell for the bait.  When I got home I found 2 half-gallon jugs filled with this gorgeous amazing anti-oxidant orange-colored smoothie concoction.   OMG!  Fabulous!

Of course he improvised a bit.  He added more garlic than Dr. Maring.  Maybe more tomatoes.  And a dash or two of Worcestershire Sauce.   But, this is just a template.  Create your own V-7 Juice.

I think even Dr. Esselstyn would approve of this all vegetable smoothie.  He's not a fan of "Green" smoothies because they're usually made with fruit--and for some folks that quick rush of sugar can be a problem for their blood sugar &/or their triglycerides--and maybe not much different than drinking fruit juice.   And Esselstyn is a firm believer in chewing fruit--not drinking it--to get that amylase in the saliva flowing, I think.   And then there's the issue of added calories with the fruit in smoothies. 

 

Dr. Maring's V-7 Juice (modified by my husband)

Click here for the original recipe

 

Ingredients

Makes about 8 or more cups — about 2 servings of vegetables per cup

8 heirloom tomatoes, cored and chunked  (our heirlooms were gigantic--so my husband used about 4)  NOTE:  I think the fresh heirloom tomatoes are the secret to the delicious taste.
6 medium carrots, chunked
4 celery stalks, chunked
1 medium yellow onion, chunked
About 1/2 cup fresh parsley, loosely packed
1/2 bunch spinach  (about 4 cups)
4 cloves garlic  (my husband grew his own this year--OMG what a difference from the grocery store variety.  He used Georgia Fire garlic for this juice)
Water
1/4 teaspoon salt
1/2 teaspoon Tabasco sauce (to taste)

Worcestershire sauce to taste (vegan or regular)

Note:  He made ours in a Vita-Mix (of course), in batches, as Dr. Maring suggests.

Dr. Maring suggests doing this about 4 cups at a time in your blender or food processor. Divide the veggies — 1/2 the tomatoes, carrots, etc. Put the squishier vegetables in first, e.g. tomatoes and onions. Add the rest of the vegetables then water to make four cups. Blenderize. Transfer to whatever storage container you are going to use in the refrigerator. Process the remaining vegetables with water. Mix all together and stir in salt and Tabasco. Chill. Maring says his turned out sort of a weird green color but it sure tasted good.

As you can see, ours was a gorgeous pinky orange.

 

Nutrition Facts Dr. Maring's Low Sodium V7 Juice
Serving Size: 1 serving
Amount Per Serving
Calories	78
Total Fat	1g
Saturated Fat	0g
Trans Fat	0g
Cholesterol	0mg
Sodium	142mg
Carbohydrate	17.1g
Dietary Fiber	4.2g
Sugars	8.1g
Protein	2.5g
Vitamin A 319% Vitamin C 67% Calcium    6% Iron 9%

 

Honestly, after tasting this savory blend of juice, I just might start making fruit-free savory smoothies a regular habit!

And maybe tonight I'll turn some of the leftover V-7 into a super-healthy Bloody Mary!

 

UPDATES:

1.  I've finally started my "at-home" weight-training routine.  Definitely a challenge.  Don't worry, you'll get the full review.  Easy equipment.  Stability ball,  5, 8, 10, 15 lb. weights.  Yoga mat.  10 lb. kettlebell.  I'll add a Bosu later.

2.  Upcoming: My "first" 14 months on the Dr. Esselstyn Plant-Based, No-Added Oil Diet will follow soon.  Still going strong.  And, in case you missed it--Bill Clinton is going to "tell all, too!" to CNN's Dr. Sanjay Gupta (at least I think so) on Sunday, August 21. 

Drs. Esselstyn, Ornish, & Agatston will be interviewed, too.   The new one-hour documentary, Dr. Sanjay Gupta Reports: The Last Heart Attack - a Mission Possible focuses on the latest heart disease prevention science.  It debuts Sunday, Aug. 21 at 8:00 p.m. ET and PT, and replays on Saturday, Aug. 27 at 8:00 p.m. ET and PT on CNN/U.S.

Dr. Esselstyn explains to Dr. Gupta, “We’re never going to end the epidemic with stents, with bypasses, with the drugs – because none of it is treating causation of the illness.”   But, we all knew that already.  RIght?

3.  And then there's my Brendan Brazier, Thrive Fitness recipes & review update--haven't forgotten about those, either.  Hint:  We're fans.  My husband--the more serious athlete in the family--finds them pretty incredible.  Definitely missed them in Kentucky.

4.  Got my Peas & Thank You Simple Meatless Meals the Whole Family WIll Love Cookbook yesterday. I really like Sarah Matheny. She's funny, down-to-earth, and has created quick & delicious kid and husband-friendly vegan meals--but they just aren't exactly Esselstyn-friendly.   Some will work--but many won't, because they rely on Earth Balance margarine, Daiya cheese, Veganaise, tahini, some oil, and nut butters.  Lots of muffins, cookies, & baked goods.  I've liked whatever I've tried from her Peas & Thank You blog--but, of course, I hand-picked the Esselstyn-friendly recipes.   I will still give this a chance, and see what I can modify--but I was surprised to see so many not-so-healthy recipes in her cookbook--but I know, my standards are ridiculously tough to meet.  If I still had kids at home--I know I would use this cookbook!  Very kid-friendly.

 

Later!

Traveling again to New York & Boston this month--so intermittent postings until September.  Whew!

It will really be nice to finally just stay home and veg for awhile!

Plant-Strong Comfort Food for Real Men - Belgian Beer Seitan Stew with Mashed Potatoes. Plus "Caesar Chavez" Dressing and a Mayo Your Waistline Can Live With

 

 

 Belgian Style "Beef" Stew with Dark Beer

 

 

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

My husband was out-of-town for three days this week, so yesterday I decided to make a "Welcome Home" dinner that featured his "all-time favorite foods":  dark beer & mashed potatoes!  

I wanted something that makes up fast--and would give us plenty of left-overs.  Bingo!  Hearty Belgian-Style Stew with Dark Beer & Mashed Potatoes.

And I definitely needed some serious comfort food yesterday.  Oh my, what a stress-filled roller coaster ride this week has been!   Don't ask--the tests are all over--and things are good.  Still waiting on the resolution of the Federal debt-ceiling.  It was time for playing in the kitchen while listening to NPR.  THE PERFECT Stress-Reliever in my book.

The Back Stew Story:

I first made this hearty delicious comfort-food stew a couple of months ago--it's my make-over of a recipe I found in Robin Robertson's, Vegan Planet--my new Go-To-Cookbook  (even though it was published in 2003). A vegan dietitian blog reader recommended it to me--it's her favorite.  Here's the first Robertson recipe I tried.  A winner.

OK, you have to work-around or ignore Robertson's additions of oil, coconut milk (easy to do if you click here), & occasional cheese--but, trust me, her recipes are pitch-perfect, easy, & the ingredients are things you can find in any grocery store, anywhere in the U.S.--not just New York City!   I just sent my sister-in-law a copy as a thank-you for the 4th of July weekend in NC.

 

 

Vegan Planet - My Go-To Cookbook

 

 

A Couple of Technical Points, First!

 

1.  Seitan.  It's the "meat of wheat"--an ancient Asian high-protein versatile "meat substitute" that has a nice chewy texture and conveniently picks up the flavors of whatever ingredients it's cooked with.  Kind of like tofu--but with a much better texture.  You can slice it, dice it, or chop it.  Works well with stir fries or as a salad topping--just saute it in your favorite yummy sweet n' spicy, teriyaki, or barbeque sauce and Voila!

2.  Seitan is made with wheat gluten--the protein part of wheat--so it works well for those of you who avoid soy--but it won't work for those of you who avoid wheat, especially gluten! 

3.  Seitan is high-protein.  Like 21 grams of protein for an average  1/3 cup serving.

4.  Seitan is low-fat.  Like 2 grams of fat for an average 1/3 cup serving.

5.  If you've tried seitan before, and you weren't that crazy about it--give this recipe a try!   It's richly flavored--and it even improves if you let it sit for awhile, before serving it.  Let those flavors soak in.  And the next day--oh baby!

6.  I used WestSoy's brand--the strips--2 8 ounce packages.  Any brand would be just fine!

7.  For some quick seitan salad recipes, click here and here

 

 

The Healthy Librarian's Recipe Make-Over: Belgian Stew with Dark Beer

 

A Few of the Ingredients that went into Belgian Beer Stew & Mashed Potatoes

Onions, Mushrooms, Carrots, & Seitan--Simmering in Dark Beer, Broth, & Spices

 

 

A Second-Helping of Belgian Beer Stew?  My Husband Had One

 

My First Belgian Beer Stew--Served Over Whole Wheat Fettucine Noodles

 

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

 

Belgian-Style Seitan Stew with Dark Beer and More

Servings:  4-6

 

Ingredients:

 

1 pound of seitan, cut into strips (or cubes)  I used 2 8 oz. packages of WestSoy Seitan Strips

1 very large sweet onion, chopped

1 1/2 cups of carrot chunks

8 ounces of white mushrooms, sliced

1 tablespoon of dark brown sugar (or other sweetener)  NOTE:  Use less if you don't like or want sweetness in your stew

2 tablespoons of white whole wheat flour

1 cup of dark beer  (your choice)

1 tablespoon of molasses   NOTE: Omit or use less if you don't like the taste of molasses--or if you don't like or want sweetness in your stew.

2 teaspoons of Dijon mustard

2 teaspoons of white wine vinegar  (balsamic would be fine, too!)

1 teaspoon of dried thyme, crumbled

1/2 to 1 tsp. of whole caraway seeds (optional: if you lke the taste of caraway.  I think it adds a great flavor to this stew)

1 bay leaf

1 cup of low-sodium vegetable broth (plus, have another 1 cup on hand for sauteeing the seitan & vegetables to prevent sticking)

1 10 ounce package of sweet green peas, thawed

salt & pepper, to taste

Optional:  If you need more flavor, you can add a few dashes of Worcestershire Sauce--there are vegan varieties, if needed)

 

Preparation:

1.  Heat up a large non-stick saute pan--preferably, one with a lid.  Warm up about a 1/4 of a cup of the vegetable broth, & then saute & brown the seitan for about 10 minutes.   Add additional broth, to prevent sticking.  Don't worry if the seitan doesn't "brown" the same way as it would with oil--it's not necessary!  Remove the seitan to a plate.

2.  Add the onions to the pan & saute  over medium heat for about 2 minutes.  Add a little more broth, if necessary, to prevent sticking, & to deglaze the pan.  Cover, lower the heat, and cook until softened, about 5 more minutes.

3.  Add the mushrooms  & mix well with the onions.   Stir in brown sugar & cook, uncovered, stirring frequently, until the onions are caramelized, about 5 to 10 minutes.  Add the flour & cook, stirring for 1 to 2 minutes to remove the "raw" taste of the flour.

4.  Add the carrot chunks into the vegetable mixture.

5.  Stir in the beer, molasses, mustard, vinegar, thyme, caraway seeds (if you're using them) and the bay leaf.  Add the 1 cup of vegetable stock, and season with salt (optional) & pepper, to taste.   Simmer, stirring occasionally, until thickened, about 10 to 15 minutes.

6.  Add the seitan back into the pan, and simmer until the flavors are blended, about 10 minutes.

7.  Add the thawed green peas when the stew is done--just heating it all through for 2 minutes.  This keeps the peas nice & green.

8.  Remove the bay leaf--and adjust seasoning.

 

Nutritional Information based on 1/6 of the Belgian Stew Recipe

 

Nutrition Facts The Healthy Librarian's Belgian "Beef" Stew with Dark Beer
Serving Size: 1 serving
Amount Per Serving
Calories	189
Total Fat	1.1g
Saturated Fat	0.1g
Trans Fat	0g
Cholesterol	0mg
Sodium	458mg
Carbohydrate	24.5g
Dietary Fiber	5.1g
Sugars	9.9g
Protein	18.9g
Alcohol	1.3g
Vitamin A 150% Vitamin C 22% Calcium    7% Iron 13%

 

My No-Recipe Yukon Gold Mashed Potatoes

 

No exact recipe.   I always use Yukon Gold potatoes when I'm making mashers & I like to make a lot of them!   My husband can't get enough of these! 

Ann Esselstyn gave me the tip about using Yukon Gold potatoes for mashers.  They have a natural buttery flavor,  they're thin-skinned, so you don't have to peel them, and their color is gorgeous.

How to:

1.  Cut the potatoes into chunks & boil them in a big pot until they're really soft.

2.  Drain.  Place in a large bowl--and have some non-dairy unsweetened milk (I like unsweetened soy milk) heated up & ready to add to the bowl, to make nice creamy potatoes.  Warning:  Only add a small amount of milk at a time, or you'll end up with too-thin-soupy potatoes.  Not a good thing.   But first....sprinkle the drained potatoes with the "secret ingredient".

3.  Secret ingredient: Sprinkle some nutritional yeast flakes onto the potatoes, before mixing.  How much?  Can't tell you.  I never measure.   Maybe 2 tablespoons worth??   Start small--see if you like the taste.  It gives the potatoes a nice slightly "cheezy" taste.

4.  Whip it all up with a mixer--or however you make your mashers!

4.  Add salt--or not & pepper to taste.

 

Appetite for Reduction's Caesar Chavez - A Salad Dressing You Are Going to Love

 

Mesclun Greens, Home Grown Cherry Tomatoes, Crumbled Asian Vegan Burger, Topped with Creamy Caesar Chavez Dressing

 

 10 days ago I got this email from a blog reader in Vermont:

 

"I had 4 friends over for dinner last night...and they all know now that they're getting a vegan meal...and they still come! Amazing. It was Mexican food night.

Well, I served corn tortillas filled with marinated and baked tofu (chili, lime, cumin, garlic and a bit of oil) and then all the veggie toppings for tacos.

I made the Cool Slaw from Isa and her Quinoa with Black Beans. We made a little guacamole...but no cheese or sour cream.

Oh, and I made for a sauce for the tacos...Isa's Caesar Chavez Dressing...OMG...fabu!!!!!! Have you tried that one?

Watermelon for dessert."

 

I'd totally missed Isa's Appetite for Reduction "Caesar Chavez Dressing"!!

I tried it as soon as I had a chance.

This makes up in a flash with a Vita-Mix.

Do not miss it!  It works on salads, on tacos, as a dip, or drizzled into a wrap of salad & Tree of Life Hot 'n Spicy Tofu.  Yum, is all I've got to say about it!

Sure it has nuts, tahini, miso, & capers.  Salt & fat.  But, it's a tiny amount.  As you'll soon see.  And it makes your food zing!   Just be sure to measure what goes on your salad.  1 tablespoon.  I mean it!

That's all you need!

Cook's Notes:  When I first made up a batch (yep, I've already made this twice!) I didn't have the shallots, so I substituted garlic.   Loved the dressing with the garlic.  Then I made up a batch, as the recipe suggests, with shallots.  I like the garlic version much better.  Decide for yourself.

 

Dump Everything Into Your Vita-Mix & Voila--Caesar Chavez Dressing in 20 Seconds or Less

 

Caesar Chavez Dressing 

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

Makes 12 servings (1 tablespoon each)

 

Ingredients:

2 tablespoons of chopped garlic  (Isa's recipe calls for 2 TBS of chopped shallots)

2 tablespoons of raw cashew pieces

1 tablespoon tahini **oops, left this out of the ingredient list when I posted!! so sorry. It's a MUST HAVE ingredient!

1 tablespoon miso (I used white)

1/3 cup of water

2 tablespoons of freshly squeezed lemon juice

1 teaspoon of Dijon mustard

1 tablespoon of capers with brine

1/8 tsp salt (according to Isa's recipe--I don't think it needs it with the miso & capers)

Freshly ground black pepper

 

Preparation:

With a Vita-Mix: Put everything into your Vita-Mix & just blend on high for 10 seconds, or until it's well blended & creamy.  Scrape down with a spatula & flash blend again.

Without a Vita-Mix: Put everything into a small food processor or blender & blend for 5 minutes (that's what Isa says), using a rubber spatula to scrape down the sides often, until completely smooth.  It's really important that you blend for the full time, otherwise your dressing may be grainy. 

Keep refrigerated in a tightly sealed container until ready to use.  It stays nice & thick & doesn't separate in the fridge.

 

Nutritional Info based on a 1 tablespoon serving!

Nutrition Facts Appetite for Reduction Caesar Chavez Dressing-1 TBS serving
Serving Size: 1 serving
Amount Per Serving
Calories	18
Total Fat	1.2g
Saturated Fat	0.2g
Trans Fat	0g
Cholesterol	0mg
Sodium	32mg
Carbohydrate	1.5g
Dietary Fiber	0.2g
Sugars	0.2g
Protein	0.6g
Vitamin A 0% Vitamin C 3% Calcium    0% Iron 1%

 

Isa's Bonus Recipe:  Cashew Miso Mayo

 

With my Vita-Mix "fired up" & an afternoon of "de-stressing in the kitchen", I decided to whip up Isa's favorite sandwich spread.  Why not?

No, it doesn't taste like mayo--but it's d#mn good.   Can't wait to spread it on a sandwich.  Lettuce, tomato, Hot n' Spicy Tofu (or homemade tempeh bacon) on toasted Ezekiel bread.  Yum.

 

Cashew Miso Mayo

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

Makes 9 servings.  1 tablespoon each

Ingredients:

1/4 cup raw cashews

1/4 cup red miso

1/4 cup water

1 tablespoon apple cider vinegar

 

Note:  To make it easier to get the mayo smooth, soak the cashews in water for at least an hour.  Drain, and they're ready to go!

Preparation:

Place everything in a Vita-Mix (I bought the small container last November--it's great for mixing small batches of things, like this, or for 1 serving of banana or pineapple "ice cream"), a small food processor, or a blender.  Blend like crazy. 

Isa's note:  If you only have a large food processor, consider doubling the recipe so that you get the volume you need to really get this whipped up well.  Depending on your processor, it might take up to 5 minutes to really get the cashews smooth.

My Vita-Mix took 30 seconds or less!

Store in the fridge in a well-sealed container.  Like Caesar Chavez--it doesn't separate.

Why not additions??   Why not try this with other ingredients, like lemon juice, instead of vinegar, or Dijon mustard, or a little chipotle, or basil or tarragon, or whatever??  The possibilities are endless. 

Thank you Ms. Isa!   What would we do without you?

 

Nutritional Info based on 9 servings of 1 tablespoon each of Cashew Miso Mayo:

 

Nutrition Facts Appetite for Reduction Cashew Miso Mayo
Serving Size: 1 serving
Amount Per Serving
Calories	34
Total Fat	1.9g
Saturated Fat	0.3g
Trans Fat	0g
Cholesterol	0mg
Sodium	41mg
Carbohydrate	3g
Dietary Fiber	0.5g
Sugars	0.5g
Protein	1.5g
Vitamin A 0% Vitamin C 0% Calcium    1% Iron 2%

 

OK, Guys!  Please get back to me if you try any of these recipes.  I love the feedback!

 

 

 

Four Everyday Meals You Won't Want to Miss! Easy, Delicious, Nutritional Powerhouses to Keep Stocked in Your Fridge

 

The Most Perfect Way to Start the Day - Savory "Cheezy" Oatmeal with Greens

 

"I adore savory breakfasts.

In the old days I loved bacon and eggs sometimes even with potatoes.

But the arteries and the waistline just won't take it anymore.

I loved the breakfasts I had in Japan and cannot recommend miso soup too highly. The first time I tasted it I had to have two refills. Yum!

Loved Scandinavian breakfasts as well, but can't have the meat and cheese anymore.

Same with Turkish breakfasts, but they always have lettuce tomato and cucumber the above. Very nice.

Here is my current favorite breakfast. Absolutely delicious and good for the arteries.  Great science based health blog too, I might add: Happy Healthy Long Life" 

-Posted on Mark Bittman's column, "Savory Breakfast Department,"  by Elephant Lover, New Mexico, February 9, 2011-

Four Powerhouse Meals You'll Want to Eat Over and Over Again

 

Click here to get to the web version with all the links & comments.

This is it folks.  Four everyday foods that you can happily eat over and over again.  At least I can.

Yes, I crave variety, and I'm always trying out new recipes--but, honestly, these four are so delicious, so nutrient-packed, so easy to prepare, so simple to change-up, that you'll want to have them in your fridge for easy breakfasts & lunches.

• Oatmeal for Breakfast:  The Healthy Librarian's Savory "Cheezy" Oatmeal with Shiitake Mushrooms, Sundried Tomatoes & Greens of Your Choice.   Just give it a try!   It's like a gourmet risotta for breakfast--beats the fruited sweeter oatmeals hands-down!  I make enough to eat for 4 days. Click here for the recipe, benefits & instructions.
• Soup that's a Meal for Lunch or Dinner:  The Healthy Librarian's "Englightened & Enhanced" Arabian Nights Lentil & Rice Soup - based on Isa's Appetite for Reduction recipe. 
• The Best Burger Ever for Lunch or Dinner:  The Healthy Librarian's "Enlightened" Chipotle Lentil Burgers with oven-baked Sweet Potato Fries (another riff/adaptation off of Isa's Appetite for Reduction--can you tell how much I love this cookbook?)
• A Salad that's a Meal for Lunch or Dinner:  Everyday Chickpea-Quinoa Salad topped with Creamy Balsamic Vinaigrette--1001 ways to make this one different everyday!

 

 

Building the Case for Savory Vegetable Oatmeal for Breakast

 

My curiosity got the best of me.  Why were so many people visiting my  "Savory Cheezy Oatmeal"  post by way of Mark Bittman's New York  Times article about savory breakfasts?  Hmmm....

When I followed the link--I discovered that someone was recommending my oatmeal to Bittman.  Yay!

And now for a little more feedback about this rather "out there" oatmeal recipe that I  call--"Not Your Mother's Oatmeal! A Mega-Nitric Oxide Antioxidant Boosting Breakfast for Champions: The Healthy Librarian's Savory "Cheezy" Oatmeal with Shiitake Mushrooms, Sundried Tomatoes & Spinach"-- I first posted this back on January 26, 2011--and I really would call it my own unique oatmeal creation.

 

Don't knock it until you've tried it.   You're going to have to trust me on this one!

• I'm now totally sold on eating savory oatmeal for breakfast--and I'm currently off of the "fruited sweet" kind.  It is AMAZINGLY filling--and sticks with me for about four or more hours. You can't beat that.
  
• I still love it with spinach--but one reader suggests using kale--because unlike spinach, it isn't high in oxalates that can lessen calcium absorption.  And he's absolutely right!  A cup of cooked kale will give you as much absorbable calcium as a glass of milk. Consider bok choy, broccoli, or brussles sprouts, too. The possibilities of vegetable add-ins are endless.

• When my husband finally tasted my savory oatmeal, he was totally surprised.   He's a raisin- banana-rolled-oats kind of guy.  "Wow! This is really fantastic!  You could even eat this for lunch or dinner!"
• When one of my co-workers finally tried it,  she was hooked.  Her recipe twist--microwaved broccoli--instead of spinach.  She now brings it to work to eat as a "brunch"--and she can't believe how quick & easy it is to make--and how filling it is.
  
• Here's what blog reader Tom had to say:  "We've been eating the Savory "Cheezy" Breakfast Oatmeal with Shitake Mushrooms lately and really love it. I have to say that I feel much better when I have it versus what I was having before, steel cut oats with lots of dried fruits. No more enery swings or "hang overs".  We have one suggestion though and that is to use kale instead of the spinach since we've always been told that spinach keeps you from absorbing the calcium. Perhaps also, the stated calcium, 17%, should be revised."  He's right!  Switch to kale or another green if you're looking for a calcium boost.

 

Why Is This a Hands-Down Nutritional Powerhouse?  Let Me Count the Ways

 

1. Steel cut oats have it all.  OK--oat groats & rolled oats, too! Turns out, according to Dr. Mohsen Meydani, the "oat expert" at the USDA-Agricultural Research Vascular Biology Lab at Tufts University, the phytochemical, avenanthramide, in 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 (oatmeal) you eat, the greater the nitric oxide production.  They're also loaded with both soluble fiber to whisk away cholesterol, and insoluble fiber to keep your digestive system in tip-top shape.
2. Sundried tomatoes.  It's all about lyopene, baby!  Tomatoes are a rich source of this carotenoid that's known for its cancer-fighting properties (especially prostate cancer), for its blood pressure-lowering properties, and for preventing oxidative damage in the heart.  Bonus: tomatoes also contain lutein that promotes eye & heart health; prevents macular degeneration, plus vitamins A & C.
3. Shiitake Mushrooms.  They've got eight essential amino acids, plus lentinan which stimulates the immune system, protects against infections--including colds--& provides cardiovascular benefits.  It also contains eritadenine, which lowers cholesterol.
4. Turmeric (Curcumin).  This is the hands-down powerhouse spice.  It's a powerful anti-oxidant, which has been championed by Dr. Bharat Aggarwal of M.D. Anderson Medical Center for its cancer-fighting properties.  You're going to want to read this, this and this hot-off-the-press article from M.D. Anderson.  And there's more.  Like easing inflammation from arthritis, joint pain and muscle cramps, possibly preventing cataracts, improving cholesterol, and preventing Alzheimers.  My husband swears that daily turmeric ended his nightly toe cramps caused by running.  Definitely sounds like snake oil---but just check out the literature about turmeric on PubMed.
5. The Greens.  I like to add 2.5 ounces or 3 cups of spinach to my oatmeal.  But you can add kale, Swiss chard, bok choy, broccoli, or collard greens.  No need for me to repeat all their top-of-vegetable-heap health benefits--like their high vitamin A content, their omega-3s, and best of all, their ability to boost production of the "magic gas" known as nitric oxide that heals the endothelial linings of our blood vessels--preventing heart disease, lowering blood pressure, and preventing cognitive dysfunction.  Click here and here and here.
6. Nutritional yeast.  This is what gives the oatmeal its delicious mild creamy "cheezy" flavor--and it's high in both B vitamins (many varieties include B-12) and protein.

OK--enough of my savory oatmeal sales pitch!  Find the recipe here

2.5 ounces of raw spinach to add to your oatmeal - about 3-4 cups

2.5 ounces of spinach "melted" in minutes in the microwave to mix into your oatmeal

 

Nutritional info based on 1/4 of the recipe (doesn't include the 1 tablespoon of chia seeds I always add on top of each serving)

Nutrition Facts Healthy Librarian's Savory "Cheezy" Oats with Greens
Serving Size: 1 serving
Amount Per Serving
Calories	245
Total Fat	3.5g
Saturated Fat	0.6g
Trans Fat	0g
Cholesterol	0mg
Sodium	194mg
Carbohydrate	50.9g
Dietary Fiber	18.1g
Sugars	6.6g
Protein	12.8g
Vitamin A 141% Vitamin C 53% Calcium    17% Iron 62%

 

The Healthy Librarian's "Enlightened & Enhanced" Arabian Nights Lentil & Rice Soup

 

Hearty Arabian Nights Lentil & Rice Soup

 

Another one of Isa's Appetite for Reduction creations.  My daughter-in-law turned me on to this soup when she told me it was easy, delicious, and my grandson scraped up every last spoonful.  Licked his plate clean.  Now that's hard to resist.

When my husband & I brought this lentil soup to our couple's Friday night dinner group--even the lentil-scoffers LOVED it.  You know who you are!  We even fought over who was going to get the last 1/2 serving we had leftover.

Easy, quick, delicous.  Great to tote to work for lunch or for a one dish meal.

Here's a little bit about why I LOVE lentils so much.  Everyone thinks they need to eat turkey in order to get that calming amino acid, tryptophan.  Not so.  Lentils and garbanzos are loaded with the stuff. 

And what's so good about tryptophan?  Well, our brains need tryptophan to produce the feel-good brain chemical, serotonin--which regulates mood, appetite, hunger and sleep.  But, there's a CATCH!  Tryptophan cannot cross the blood-brain barrier to produce serotonin without CARBOHYDRATES!  And of course, lentils happens to come "packaged" with their own carbs.  

The lentil story gets even better.  They're loaded with the harder to find soluble fiber that helps to lower cholesterol and control blood sugar--preventing blood sugar & insulin spikes.  One cup is also loaded with protein, folate, and at least 7 important minerals like manganese and iron.

 

The Health Librarian's Enlightened & Enhanced Arabian Nights Lentil & Rice Soup

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

Serves at least 6

Prep & cooking time:  Total 1 hour

 

Ingredients

1 large onion, diced small

6 cloves garlic, chopped small

1 tsp salt, optional

Several pinches of greshly ground black pepper

1 tablespoon ground cumin

1 teaspoon coriander

2 cups chopped carrots (small dice)

1 cup dried RED LENTILS (which are really pale orange--you must use this kind--Bob's Red Mill carries them)

1/2 cup BROWN basmati rice

1 teaspoon lemon zest

6 cups of low-sodium vegetable broth

1/4 cup freshly-squeezed lemon juice

Key added spice:  1/4 to 1/2 or more Garam Masala  (find at grocery stores, Spice Island brand, Indian specialty groceries, or Penzey Spices online)  This is a subtle, delightful must-have Indian spice.  Click here to learn more.  Click here for a recipe to blend your own.

Instructions:

1.  Preheat a 4 quart soup pot over medium-high heat.  Saute the onions without oil until transluscent, about 4 minutes.  Keep moving them around with a spatula, and add small amounts (like 2 tablespoonsfuls) of vegetable broth or water when & if they start to stick, to nicley deglaze the pan.

2.  Add the garlic, pepper, and salt and saute for another minute.  Add the spices and stir coninuously for about 15 seconds to toast them a bit.

3.  Add the carrots, lentils, rice, zest, and broth.  Cover the pot and bring to a boil, keeping a close eye on it--you don't want it to burn or stick.  Once it begins to  boil, lower the heat to a simmer and cook for about 40 minutes, until the lentils are creamy (melted) and the rice is tender.  Depending on the rice you use, it could be 15 minutes, more or less. Stir occasionally to prevent the soup from burning at the bottom.  If necessary, thin the soup with water or more broth.

4.  Add the lemon juice, and the Garam Masala, in 1/4 teaspoon increments, so you can taste as you go--I like about 1/2 teaspoon of it.  You may want more, or less.  Adjust for other seasonings, like salt or pepper.

5.  Let the soup sit for 10 minutes or so to maximize the flavors.

 

Nutritional Info based on 1/6 serving

Nutrition Facts Enlightened Isa Arabian Lentil & Rice Soup
Serving Size: 1 serving
Amount Per Serving
Calories	183
Total Fat	1.3g
Saturated Fat	0g
Trans Fat	0g
Cholesterol	0mg
Sodium	175mg
Carbohydrate	36g
Dietary Fiber	10.8g
Sugars	5.5g
Protein	7.6g
Vitamin A 103% Vitamin C 16% Calcium    4% Iron 11%

 

 

A Burger You'll Want to Always Keep on Hand in Your Refrigerator or Freezer

 

Chipotle Lentil Burgers on Alvarado Street Sprouted Burger Buns with Bone Suckin' Barbecue Sauce, French Garden Sprouts, and Cajun Baked Sweet Potato Fries

 

Yes, you can easily eat this cold if you pack it for lunch!

Hurray! More power-packed lentils on the menu.   

Little-known factoid:   Of all the legumes/beans, lentils are the least gas-producing.

I've tried lots of delicious veggie/bean burger recipes, but these just might be my new faves.  They have great flavor, heft, & texture.  No way will these fall apart & they actually look like "the real thing".   Besides, I can't resist any recipe with chipotles.

 

Chipotle Lentil Burgers

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

Makes 7-8 big burgers

Preparation:  30 minutes prep time.  30 minutes oven-baking time

 

Ingredients:

1 small red onion, cut in medium dice

1/2 pound zucchini, halved lengthwide and sliced 1/2 inch thick (it all gets processed, so no need to make them too small)

3 cloves garlic, chopped

1 cup lightly packed fresh cilantro, chopped (stems & leaves!)

17.6 oz.  (1 lb. 1.6 oz.) of already cooked lentils.  I used Trader Joe's refrigerated vacuum packed Steamed French lentils.  If this isn't available, use 2 1/2 cups of cooked or canned lentils.

1 cup whole wheat bread crumbs.  I prefer Ian's Whole Wheat Panko-style crumbs (you might need to use more)

1/4 cup of canned chipotles in adobo sauce, seeds removed, with adobo sauce

2 tablespoons soy sauce

2 teaspoons red wine vinegar

1/4 teaspoon salt, optional

2 teaspoons Smoked paprika (no substitutes)

 

Instructions:

1. Preheat your oven to 450 degrees.  This is the temperature that I use to bake burgers & fries in my oven.  If you have a gas oven, or your oven runs hot--you may want to lower it, accordingly.

2.  Preheat a large non-stick frying pan on medium-high.  Saute the onions without oil until almost transluscent, about 3 minutes.  Keep moving them around, and add small amounts (2 tablespoonsful) of vegetable broth or water when & if they start to stick, to nicely deglaze the pan.

3.  Add the zucchini, garlic, cilantro, and a pinch of salt, and continue to saute for 7 to 10 minutes, until the zucchini is soft.

4.  Here's the pitchkey-potchkey part--but just suck-it-up & DO IT.  It's really no big deal.  Transfer the veggie mixture into a food processor (not a blender).   Then add ALL the other ingredients--EXCEPT FOR 1/2 cup of THE BREAD CRUMBS!  Pulse until mostly smooth, but there should still be a little texture.

5.  After processng transfer all of the mixture to a big mixing bowl and add the remaining 1/2 cup of bread crumbs to the burger mixture, and use a fork to combine.  NOTE:  We had to add more crumbs at this stage--like about 1/2 cup more--to "firm" up the mixture--it looked a little too wet for our tastes.

6.  Divide the mixture into 7 or 8 burgers--and form them into nice patties. 

7.  Bake on a cookie sheet lined with a Silpat or parchment paper--for 15 minutes in your 450 preheated oven.  Turn & finish baking for another 15 minutes.  They should be firm & brown on the outside--and soft on the inside.

8.  Serve warm or at room temperature.  Grilled onions on top would be fabulous!  Maybe even a sliver of avocado.

Nutritional Information based on 1/8 serving.   Does not include the Alvarado Street bun=140 calories, 3 grams fiber, 7 grams of protein.

 

Nutrition Facts Enlightened Healthy Librarian's Chipotle Lentil Burgers
Serving Size: 1 serving
Amount Per Serving
Calories	138
Total Fat	0.5g
Saturated Fat	0g
Trans Fat	0g
Cholesterol	0mg
Sodium	370mg
Carbohydrate	25.2g
Dietary Fiber	7.5g
Sugars	3.8g
Protein	8.5g
Vitamin A 7% Vitamin C 13% Calcium    2% Iron 17%

 

Isa's Everyday & Ever-Changing Whole Meal Chickpea-Quinoa Salad

 

Everyday Ever-Changing Chickpea-Quinoa Mix-It-Up Whole Meal Salad

Black Quinoa, Garbanzo Beans & Creamy Balsamic Vinaigrette-The Key Ingredients

 

Want a meal in a minute that's nutrient-dense & protein packed?  Have I got a recipe for you!

Just follow this Isa-inspired formulaic recipe.

At all times, keep a batch of cooked cooled quinoa in your fridge.  Cooks up in just 15 minutes.  Couldn't be easier. 

Why is quinoa a key ingredient of this salad?

Because it's high in protein & happens to contain all nine of the necessary amino acids to make it a complete protein (7 grams per serving compared to 4 grams for brown rice).  It's also high in fiber & it's a good source of manganese, magnesium, iron, copper & phosphorus, which is why the United Nations has classified it as a "super crop".  It's a big plus that it contains the amino acid lysine which is needed for tissue growth & repair. As if that isn't enough, it's gluten free and it's a breeze to cook.  And Kosher for Passover!

I recommend you use Eden Organic Quinoa.  They use a mechanical rubbing process to remove the protective saponin coating from the grain, rather than a water wash.  This retains more flavor, fiber & nutrients.  When I compared the nutrient values of Eden's with other brands, it had the highest in all categories.  I found quinoa in my local grocery store, but it's also at Trader Joe's & any health food store.

I know you're all familiar with this fantastic grain/herb/seed.  But if you want to learn more, and check out some of my oldie-but-goodie quinoa recipes, click here and here  and be sure to ditch any fats or oils that I may have been using in those older recipes.

 

Everyday Ever-Changing Whole Meal Chickpea-Quinoa Salad

 For a copy of the recipe on one page click here

Serves 4

Ingredients

2 cups cooked, cooled quinoa  (make with 1 cup of quinoa & 2 cups of water, bring to a boil, cover & simmer for 15 minutes until the liquid is absorbed)

1 small red onion, optional

4 cups of chopped romaine (or mesclun greens)

1 (15 ounce) can of low-sodium or no-salt garbanzo beans/chickpeas, drained (or black beans, or lentils, or kidney beans)

2 cups cherry tomatoes, halved

1 1/2 cups shredded carrots

Optional add-ins: roasted garlic, baked tofu or tempeh, sprouts, fresh basil or cilanto, chopped Kalamata olives (my favorite), roasted corn, or any left-over cooked vegetables

1/2 cup of Isa's Balsamic Vinaigrette   Click here for the recipe

In a large mixing bowl, mix all the ingredients together, add the dressing, and toss to coat.

Or, just mix up your own single serving with your favorite add-ins, and top with 2 tablespoons of the Balsamic Vinaigrette.  If you're toting this to work--put the dressing in the bottom of your sealed container so the salad won't get soggy.

Nutritional Information based on 1/4 serving ( & 2 tablespoons of dressing per serving)

Nutrition Facts Isa's Appetite for Reduction Everyday Chick-pea-Quinoa Salad
Serving Size: 1 serving
Amount Per Serving
Calories	364
Total Fat	6.4g
Saturated Fat	0.5g
Trans Fat	0g
Cholesterol	0mg
Sodium	315mg
Carbohydrate	63g
Dietary Fiber	21.3g
Sugars	11.2g
Protein	15.3g
Vitamin A 175% Vitamin C 45% Calcium    11% Iron 27%

 

So there you have it folks.  Four do-ahead meals that that you can enjoy all week.   Easy, delicous, and nutrient-dense.  Enjoy!

 

 

 

 

 

 

The Healthy Librarian's Latest Tips for Eating & Cooking in the Plant-Based Lane - Glass Containers, "Coconut Milk", a Grill Pan, Power Green Smoothies, Easy Salad Dressings, Mastering the No-Oil Saute & the Best Fiber Sources

 

They're Back!  The Perfect Containers to Keep at Work for Reheating Oatmeal, Soup or Leftovers in the Microwave

 

 

 

 

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

Before I get into my backlog of tips for "making life easier" in the plant-based lane--I just want to extend a huge warm thank-you to everyone who generously commented on the blog or emailed me about my Report Card on the Healthy Librarian's 2010 Simple Strategies for Staying Healthy and Happy - What's Working, What's Not, What's New for 2011  I'm truly humbled & speechless!  Thank you all for your warm generous beautiful (albeit undeserving) compliments & comments.

You definitely made this librarian one happy lady!  There is no doubt about it!  Absolutely the nicest, most upbeat, interesting, funny, intelligent, and healthy people read this blog!  

The stories of health changes that I've been sent prove one thing: when it comes to our health (and happiness is a part of it), all of us want to be in control--and to know that there's something (in addition to--or instead of only pills & procedures) that we can do for ourselves to get there.  Enough of my soap box!  Thank you all, again!

It's all of You who motivate Me. There is absolutely nothing better in the world than to find out that these little nuggets of information that I share are somehow picked up by someone else (sometimes half-way around the world)--and can be of some benefit.  It's amazing to me how many readers now make Green Smoothies!  And there are readers from 197 different countries--some I've never even heard of!

 

 Here We Go - Some of My "Newest" Kitchen Discoveries

 

Crate and Barrel's All-Glass Storage Containers are Back!

 

Three years ago when the BPA plastic story hit the news I was on the look-out for some all glass containers that I could use for both storing & microwaving.   My sister gave me a no-occasion surprise gift of three all-glass containers from Crate and Barrel.   But, when I tried to get more, I found out they were discontinued--and wherever I looked I could only find glass containers with plastic tops.  Want more info about BPA & plastics?  Probably not, but if you do, it's here and here.

Why do I love my 5-cup (the medium size) all-glass container so much?   Simple--I keep it at work & it's perfect for heating up anything I'm toting in a plastic container from home.  Could be oatmeal, or soup, or left-overs.  The best part is the all-glass top that stays on, and it keeps food from spraying all over the office microwave--oh--and of course there's the no-plastic safety factor.   I do use plastic storage containers--but I never reheat anything in them--ever!

It doesn't have to come from Crate and Barrel, if you can find them elsewhere--I was just thrilled to see these back on the market.  My favorite one is the 5-cup medium sized one that stays at work.  The one's I have are slightly different, with extruded glass handles--and I'm pretty sure my medium sized one is square, not rectangular.   You can buy them separately or in a set.  Click here for more info.

 

Saturated Fat-Free Indian & Thai Food - Is Back!!

 

 

Extraordinary No-Saturated Fat Vindaloo Curry Made with No-Saturated Fat "Coconut Milk"

 

So, where did I find no-fat coconut milk?   Right there in my kitchen cupboard!   I love Thai & Indian food--so I wondered if a no-fat substitute for it existed.   And of course it did.   This comes from Susan over at The Fat-Free Vegan.

 

 The Coconut Secret Substitution:  Add 1/2 tsp. of coconut extract (easy to find at any grocery store) to 1 cup of regular soy milk (adjust if you need less coconut milk).   Soy milk has more creaminess, a bit more unsaturated fat & thickness than other non-dairy milks so I think it works best--but feel free to try other kinds of milk.

 

I've used this coconut milk substitution in my favorite Red Lentil Mulligatawney Soup (recipe originates from my Nashville friend & cook extraordinaire, Dick).   Here's the recipe  It's quick, delicious, & a meal in itself!  Try it.

The Vindaloo Tofu Curry is my adaptation of Robin Robertson's, and it comes from her 2003 cookbook, Vegan Planet.   This is my new fave cookbook, filled with 400 incredible & original recipes from around the world.  I was tipped off to this bonanza by a reader--a dietitian in Chicago--thank you Betty!  Robertson does use oil in her recipes, but they're easily adaptable to no-oil cooking.

 

 

My husband & I made this for Sunday night supper & we were licking our chops.  It's definitely spicy (not crazy hot)--and seemed to get hotter with the leftovers--so watch out for that.  It was fine with me--but if you're spicy-hot-averse just cut down on the cayenne.

 

Vindaloo Tofu Curry

For the recipe on one page click here

Serves 4 generously.   Serve over brown basmati or regular rice  (I like Trader Joe's or Rice Expression's frozen microwaveable brown rice when I want to save time--and cleaning another pot)

 

Ingredients:

3 garlic cloves, peeled

1 1/2 tablespoons peeled and chopped fresh ginger

1/2 tsp ground cardamom

1/2 tsp ground coriander

1/2 tsp ground cumin

1/2 tsp dry mustard

1/2 tsp cayenne  (cut this down if you like less heat)

1/4 tsp. turmeric

1/4 tsp ground cinnamon

3+  tablespoons vegetable broth

1 16 ounce package of low-fat NaSoya extra-firm tofu, drained, sliced in thirds length-wise.  Note: You may use canned, drained chickpeas instead of tofu, if you prefer.

Salt (optional) & freshly ground black pepper

1 large sweet onion, chopped

1 large (or 3 small) carrot, halved lengthwise and cut into 1/4 inch half-moons

1 red bell pepper, seeded and diced

One 14.5 ounce can of diced tomatoes, undrained (I recommend Muir Glenn Fire-Roasted)

1 cup frozen green peas, thawed

1 cup of regular soy milk mixed with 1/2 tsp. coconut extract (Your Coconut Milk)

Instructions:

1.  Prepare the tofu.  Cut it into 3 large length-wise slices.  Wrap them well in a tea towel folding each slice in a separate fold of the towel.  Weight this down with a heavy pot or plate weight to press out the excess water--for about 15 minutes.  When it's done, cut each slice into 4 equal triangles.  You'll have 12 nice triangles.  Alternatively, you can just dice the tofu & skip my fancy triangles.

2.  In a blender or food processor, combine the garic, ginger, cardamon, coriander, cumin, mustard, cayenne, cinnamon, turmeric, and 1 tablespoon of the the vegetable broth.  Process until smooth and set aside.  You may have to scrape down the sides a few times.  We used a processor for this.

2.  Heat a large non-stick skillet or grill pan (we used Cuisinart's Green Gourmet Grill Pan for the tofu--see below) over medium high heat.  Sprinkle the tofu with a little salt or pepper (I used Trader Joe's Everyday Mix) and cook on both sides until golden brown or grill marks appear.  This can take from 6-10 minutes, total.   Transfer to a plate.  If skipping the triangles--just brown the tofu cubes in a skillet.

3. Heat up your largest non-stick frying pan or a large saucean.  Add the onions and carrots, and keep stirring occasionally until the onions are transluscent, about 5 minutes.   When the vegetables start to stick to the pan, add a few tablespoons of vegetable broth or water to deglaze the pan and keep them from sticking.  Add the bell pepper, and continue cooking and stirring until slightly softened, about 5 minutes, adding a little broth or water when necessary. 

4.  Add the spice paste and cook, stirring, for 1 minute.  Stir in the tomatoes and juice, the peas, and "coconut milk" and bring to a beginning boil.  Reduce the heat to low, and adjust seasonings.  Cover and simmer until the vegetables are tender, about 10 minutes.

5.  Add the tofu and cook uncovered on low for 10 minutes so the the tofu can absorb the flavors of the sauce.  If the curry is too thick, add a little water to it.

6.  Serve hot over rice.

 

My Cuisinart Green Gourmet Grill Pan

 

Eco-Friendly Safe - about $50 at Bed Bath & Beyond with a Coupon

 

 Grilled Tofu with Spicy Sweet Sauce

Grilled Veggies Made Inside in the Middle of Winter!

 More Grilled Tofu - Ready to Top a Salad, Stir-Fry, or Stuff in a Sandwich--OK, I've Got a Thing for Grill Marks!

 

 

 Isa's Vietnamese Rice Noodle Salad Topped with Grilled Tofu--Yes, This is Really My Picture

 

You get the idea?  I LOVE this pan. 

Gorgeous grill marks without oil.  Easy breezy cleaup even with sticky sauces.  You can heat it up real high--before adding the food because it is not made with Teflon--and the high heat prevents sticking.  It's made with a water-based Ceramica nonstick surface that won't peel off, and is free of PTFE and PFOA.  Can go in the oven and is safe up to 500 degrees.  Grilled portobellos, tofu, vegetables, whatever.   Only thing missing is panini press to push down on vegetables or sandwiches.  I'll find one, I'm sure.

 

Kicking Green Smoothies Up a Notch with Dr. MGs Power Green Smoothie - It Powers Her All Day

 

 

First off, I've got to tell you about son #2--the grad student who rarely cooks.  He recently kicked up his green smoothie-making a notch, too.   He used to make his with mild spinach, heavy on the fruit.  He's moved into the kale world, and adding carrots in to the mix.  In his words,  "Oh yeah, kale really does make a difference.  Mom, did you know there's a web site all about the benefits of kale?   365 Days of Kale.  Written by a cancer-surviving dietitian.  Check it out!"   I did--you should, too. 

Now back to Dr. MG.  She's a busy first year medical resident with whom I correspond occasionally.  She's got a crazy busy schedule--but Dr. MG is serious about nutrition & a nutrient-dense diet.  She blogs about medicine & life as a resident at Cold Fever Girl.

A couple weeks ago she picked right up on my comment that Dr. Esselstyn isn't a huge fan of smoothies, because he's concerned that they're too fruit heavy--and he thinks it's better to chew your food--not drink it.  Here's why I got hooked on green smoothies back in 2008.

Here's what Dr. MG had to say:

"Hey, green smoothies don't have to have too much fruit!

For today's smoothie I packed the hopper full of dandelion greens, dino kale, parsley, and arugula.

Then I added a lemon, baby beet, carrot, small knob of fresh turmeric root, chia seeds, wild blueberries, and a few frozen strawberries.

I admit I'd never choke this down without a nice thick glass straw, but it truly fills me up, gives me more energy, and my skin tone looks better than it has in years. Can't get around the no chewing, tho'."

 

Not enough info for me.  "Tell me more."   I wanted more exact amounts.  Dr. MG delivered & here's what she wrote back.  Honestly, I'm going to try some of her ingredients:  Fresh turmeric, the power-packed antioxidant--I never knew it came in any other form but powdered in a jar--beets, cayenne?  Wow!

 

"My smoothies are limited only by the size of the Vitamix container.

The vegetables:

I cram as many greens as I can into the hopper. Dandelion and arugula go bad fast, so I try to use them within a couple days of purchase. Kale, parsley, and cabbage keep longer. Oh, and I include the stems!

Today, I had no room for celery, but I usually add that, too. I usually add 1-2 carrots. Any size will do, but mine tend to be smaller as I buy them in 1 lb bags.

I add raw beet to most smoothies, either a single baby or a chunk of a larger one. Gives it a deep fuschia color.

The fruits:

I usually add half-to-one cup of frozen wild blueberries in every smoothie plus one other fruit. Today I added ~5 organic strawberries. I know they're not in season, but they add a nice flavor. I often add half a lightly peeled grapefruit.

Orange gives a very nice flavor, too. A peeled lemon or two is refreshing.

But the point is that adding two of the above fruits really doesn't break the sugar bank. On rare occasions I'll add half a banana or a whole one if I'm serving someone less accustomed to weird smoothies. :-)

The spices:

I get the turmeric at Whole Foods. For the sake of accuracy, I should add that it's a rhizome, or an underground stem. It has a fairly unique flavor that is stronger than the powdered version.

Fresh ginger (also a rhizome!) goes wonderfully in smoothies.

Savory smoothies (e.g., lemon/parsley/tomato/beet/celery) do very well with a little cayenne.

MG's Mixing Technique:

I fill the container about 3/4 full with water after I add the solid contents.

When blending, I always wrap a clean rag around the tamper and spout to avoid splash. 

About That Glass Straw: 

I want to emphasize the importance of a good glass straw to get these smoothies down. At a minimum, the veggie bits get stuck in teeth and blueberries/beets stain.

For more strongly flavored smoothies, the straw really softens the flavor. You can water the smoothie down more if it's too thick for a straw.

I use smoothie straws from glassdharma.com. They're strong, not too expensive, and have a great warranty. The skinnier version is great for tea or coffee. Be sure to get the pipewire cleaner (comes with all sets or is available for sale). Hope this helps. I'm the first to admit that this approach is unconventional, but I know I'd be a lot less healthy without my veggie-heavy smoothies. Let me know how your smoothie adventures go!

Smoothie Words of Advice from the Doc:

You know, I should add that I really don't use recipes for the smoothies. I buy whatever looks good at Whole Foods (oh, how I miss California farmers markets!) and chuck it into the VitaMix.

My rule of thumb is that if you can eat it raw then it's fit for the VitaMix!:-)

I might limit certain potent ingredients if I'm serving the uninitiated since I can see how my smoothie tastes have evolved since I started doing this last June. Another great perk is that my produce never goes bad anymore!"

 

Homemade No-Oil Salad Dressings in a Minute

 

Jane's 3-2-1 Salad Dressing

 

OK, I admit it.  I first  saw this recipe in Prevent and Reverse Heart Disease  more than 2 years ago.  Then I saw it in Rip Esselstyn's  Engine 2 Diet.  Never tried.  Then, when librarian-colleague Mary brought some into work for me to try about a month ago, I was hooked.  As Mary says, "You could eat this with a spoon."  It's that good.  And that easy.  Even son #2, who's totally hooked on Paul Newman's high-fat-Parmesan Caesar Dressing,  gave it a thumbs up!

 

Jane Esselstyn's 3, 2, 1 Salad Dressing

For a copy of this dressing on one page click here

Makes about 1/3 cup--enough for 5 or 6 salads

Every time we eat our daughter Jane's salads we ask, "What is this delicious dressing?"  It is easy to make and to adjust to personal taste.  (says Ann Esselstyn)

3 tablespoons balsamic vinegar  (my tip: use a good thick balsamic--Olive Tap's are great)

2 tablespoons mustard of choice (I like grainy Dijon.  Mary uses honey mustard)

1 tablespoon maple syrup

Mix all ingredients in a small bowl and whisk until smooth.

 

Chef Del's Sweet Mustard Dressing & How to Really Saute & Caramelize Without Oil

 

Chef Del is an extraordinary plant-based chef affiliated with Dr. Pamela Popper's Wellness Forum in Columbus, Ohio.  He's not much for writing down recipes, but he has a $5.00 little book that's called, "Great Salad Dressings from an Oil-Free Kitchen"   If you want a copy, call 614-888-3663 or check out his website.   It will give you all kinds of delicious options for mayo-like & oil-like salad dressings that will expand your cooking repertoire.

Chef Del is the one finally taught me the right way to saute vegetables without oil.  I was doing it all wrong--really steaming them by adding vegetable broth to the pan before adding the vegetables..  With his technique you get gorgeous browned caramelized vegetables and nothing sticks.  There's a video on Del's site that explains it in detail.   Tip: Quickly hit the video's stop button to disable the music.  Andy--you'll love this--Del uses a cast-iron pan!

 

Sweet Mustard Dressing

For a copy of this dressing on one page click here

Makes 2 cups

"At my first restaurant job we used to make honey mustard dressing with a lot of mayonnaise.  It was good but I've grown to like this version better--it's healthier and I like the kick the cayenne pepper adds to it."  Try it on a salad, or spread on top of a vegan "meatloaf" sandwich.

Ingredients:

1 package light silken tofu (MoriNu)

1/3 cup prepared mustard

1/3 cup maple syrup or agave nectar (or less to taste)

1 tablespoon lime juice

1/2 teaspoon sea salt (optional)

1/4 teaspoon cayenne pepper (optional)

Directions:

Combine all ingredients in a food processor or a blender and puree until smooth and creamy.

 

 Dr. Robert A. Vogel & Paul Tager Lehr's B.Y.O.B.B. of Fiber

 

Vogel's the University of Maryland cardiologist extraordinaire who's a pioneer in testing how different foods affect the endothelial linings of vessels--using the brachial artery tourniquet test.  Click here to read more.  Lehr runs the Pritikin Center.   This handy acronym comes from their book, The Pritikin Edge.

 

"It's easy to remember the five best natural sources of fiber.  Our Pritikin nutritionists stress BYOBB (no, they're not talking about alcohol)"

• B is for beans (1/2 cup cooked = about 5-6 grams)
• Y is for yams (1/2 cup cooked = 3 to 5 grams)
• O is for oats (1/2 cup cooked = 3-5 grams)
• B is for barley (1/2 cup cooked = 3-5 grams)
• B is for berries (1 cup = about 5 grams)

 

If you have your own favorite plant-based tips, products, tools, substitutions for speeding up cooking in the plant-based lane, please share!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The Report Card on the Healthy Librarian's 2010 Simple Strategies for Staying Healthy and Happy - What's Working, What's Not, What's New for 2011?

 

December 31, 2010--Ending the Year Right--With Good Friends, Good Food, Good Music & Dancing

 

 

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

Last year on my 60th birthday, perhaps naively, I sat down to figure out if there was anything I could do to increase my odds for a healthy happy rest of my life.  My parents hadn't fared so well after they hit 60. 

"Judging by my parents--that last quarter of life doesn't look so promising.  Which is exactly why I've been paying attention to exercise and eating right since I turned 30. 

That's when my dad had one of those massive debilitating strokes that left him unable to communicate, unable to read or fully understand speech, and eventually unable to walk or do anything.  He was 69 at the time--just when he was getting ready to kick back a little, work a little less, travel, and just enjoy life.  He spent 16 years living in this kind of post-stroke-limbo-state, spiraling downward.

My mom was 62 at the time, and my dad's stroke changed her life in an instant.  One minute she was planning all the trips they'd finally have a chance to take--and enjoying their new role as grandparents--and in the next she was jockeying the world of wheelchairs and therapists.

With the stress of full-time care-giving, and years of no exercise or attention to diet, by 72 she had developed severe coronary artery blockages, hypertension, kidney stones, osteoporosis and painful spinal fractures.  Then came the mini-strokes that finally added up to vascular dementia in her eighties."

 

So, on January 1, 2010 I wrote one of my favorite posts,  It's the Start of the New Year, the Start of the New Decade, and the Start of My Sixties. Some Simple Strategies for Staying Healthy and Happy. At Least I Can Hope!

It outlined the 12 things I planned to do to stay healthy--live long--and die short (hopefully)!   And evidenced-based librarian that I am, most of these strategies are backed by research--and tried out by yours-truly.

So how did I do?  What worked?  What didn't?  And most importantly, what new strategies did I learn about in 2010 that are now part of my daily routine?   

I looked over all of my 2010 posts to see what new strategies I've added to my original Top 12--and I was surprised to see how much I've learned--and how much I've changed this year. 

I'm including the links to my favorite "I'm now doing this daily" posts for 2010 so I won't have to bore you with the details.   And I'll follow it all up with a repeat of my Start of the New Year, Start of the New Decade, and the Start of My Sixties post--with notes on what worked, what didn't, for me.

 

And a huge thank you to everyone who takes the time out of their busy day to read Happy Healthy Long Life.  If not for all of you, I know I wouldn't take the time to carefully read & summarize research articles, pay as close attention to the details of the recipes I try out, and be so diligent with what I choose to eat.  And because I really stuck with no-oil plant-based diet, I'm hooked, it's now a habit, cravings are history, and I feel great!   P.S.  I love hearing from all of you!  It makes my efforts all worthwhile!

 

Biggest Changes in 2010?

1.  I've lost 13 pounds since June 21, 2010 (in 7 1/2 months) by adopting Dr. Caldwell Esselstyn's "Prevent & Reverse Heart Disease" approach to eating--just by cutting out added oils in my cooking & in the groceries I buy, ditching all nuts (except very small amounts of walnuts), chocolate (not cocoa) & avocados (except for occasional small amounts).  It effortlessly did the job.  I also reduced my body's percentage of fat by 5%.

Back in March 2008 I had cut out all animal protein (dairy, meat, fowl, ate fish only rarely) and sugar & desserts (mostly) from my diet--and I used whole grains.  But, I never lost one single pound until I cut out the oil, chocolate, nuts, & avocados, in spite of exercising regularly!   To be fair, I wasn't trying or expecting to lose weight on the Esselstyn diet--I was more interested in the health benefits.  I didn't expect to shed more than 4 or 5 pounds--but I'm thrilled with the results!   Belly fat is gone--and the butt has shrunk!  Don't be fooled that olive oil, chocolate, nuts, & avocados are health foods.  There are far better choices out there--that are far less addictive--and more nutrient-dense.

2. Health Means Money Where I Work.  Thanks to eating Esselstyn Style, I qualifed for hefty health insurance rebates from my hospital employer at the start of 2011.  I got a 9% rebate off of my 2010 premiums, and I locked into the 2009 rates for 2011--another hefty 17% rebate.   Why?  Because my borderline hypertension is now history, and my lipids are now looking great.  My weight is a comfortable 118 pounds for my small 5' 3" frame--and my BMI is 20.9.  No medical conditions.  No prescription meds.  Woo Hoo!  Lower insurance rates!

 

Why This Plan Works--A Picture & a Graph Tell the Story

Here's why I feel full and can eat whenever I'm hungry.   My belly can only hold 400 calories of high-fiber, high-nutrient plant-based food at a time!  It's that simple. 

 

 

This chart makes it clear as day where you're going to find the best nutrient bang for your calorie dollar!

Source:  T. Colin Campbell, PhD.  The China Study.  Dallas:Benbella Books, 2006, pg. 230.

 

The Healthy Librarian's New "Evidence-Based Living" Strategies for 2010

 

The Exercise Changes I Made This Year

• Kicked it up a notch with the aerobics:  This year's research convinced me that at middle-age I needed to "kick it up a notch" when it comes to heart-pumping aerobics.   I've added higher-intensity intervals to my spinning workout and I've noticed a reduced resting heart rate--an increased aerobic capacity and calorie burn. Read more here and here and here
• Yoga to strengthen your bones & improve core strength, balance & flexibility:  When I learned that yoga is one of the best things you can do to strengthen every bone in your body (not to mention the chill-out factor)--I decided to rearrange my work schedule so I could fit in 3 classes a week.   I never enjoyed yoga that much, nor saw any flexibility improvements until I increased the number of times from once a week or less, to 3 times a week.  Now I'm a huge yoga fan. Read more here and here
• Weight-lifting/Strength-training for the brain & bones:  Weight-training was last on my agenda when it came to exercise--but this year's research showed a double-header benefit for  improvements in both the brain & bones  deparment when you weight-train at least 2 times a week.  This was too hard to ignore.  I now "lift" twice a week--and my husband promises to teach me an easy-to-do-at-home kettle bell routine that can be done in just 10 minutes.  Read more here and here and here
• My typical weekly routine: Yoga 3 times a week, spinning 4 times a week, weights/strength training  2 times a week.  One or two days off a week. I can get in this many workouts in each week because twice a week I exercise for 2 hours.

 

This Research Convinced Me to Make These Supplement/Diet Changes in 2010

• Omega-3s Lengthen Telomeres--slowing down biological aging.  Who can resist that?  I'm not as regular as I should be, but I do take both a molecularly-distilled pharmaceutical quality fish oil capsule, along with a plant-based DHA supplement.  Although this study only looked at the benefits from fish oil--2 other studies in 2010 showed that plant-based omega-3s (ALA)--that's the  the kind found in high amounts in flax & chia--and in smaller amounts in berries & greens--work just as well as fish oil.  Read more here
• Vitamin D for So Many Reasons--in spite of the Institute of Medicine's October 2010 guidelines I'm sticking to the advice of Dr. Bruce Hollis and Dr. Michael Holick and taking 2000-4000 IUs of vitamin D--but, it's rarely daily--& my doc tracks my vitamin D levels.   Read more about Hollis & vitamin D here.  I'm also following Dr. Angelo Licata's research that found that absorption increased by 50% or more if you take your vitamin D with your heaviest meal of the day.  Read more about Licata's research here
• I'm eating the fruits & vegetables with the highest amounts of antioxidants.   Check the ORAC Index or the Fuhrman/Whole Foods ANDI (aggregate nutrient density index) rankings for the foods with the most bang for the buck.  Read more here
• Low-glycemic whole grains--no exceptions (well hardly any exceptions)--Whole grains (like oats, guinoa, grainy/kibbled breads) reduce the dread & dangerous belly fat & prevent insulin-resistance (think type-2 diabetes).  Cool news to me--the way refined high-glycemic carbs can affect our genes:    "But after the high-glycemic carb meal,  insulin shot up, and 62 different genes that are linked to the stress response, insulin-signaling and cytokine-mediated immunity were turned on." Read more here
• B-12 Everyday 1000 mcg/a day:  If you're eating plant-based take a B-12 once daily--that's the only way you'll get enough.  Even if you're eating meat--many medical conditions, prescription drugs, as well as just plain aging can impair the absorption of B-12.  This year's research pointed out the need for adequate B-12 for brain health as we age. Read more here and here
• Rethinking calcium requirements & calcium supplements.  I've decreased my calcium supplement to just 1 a day for 315 mg of calcium--and follow Dr. Walter Willett's advice about the total amount I need--just 700 mg/a day compared to the DRI of 1200 mg/a day for the over 50 set.   I eat a lot of greens & they provide highly absorbable calcium.  New this year--2 Australian studies found an increase in cardiovascular events with calcium supplements.  Read more here

Dr. Amy Lanou's Slide from her Wellness Forum Lecture Novembr 2010

 

• Nitric Oxide Boosters to Prevent Alzheimers & Dementia--the blood vessels of the brain need adequate nitric oxide to stay healthy--and increased nitric oxide also prevents dread amyloid plaque formation--and guess what increases it?  That's right, lots of greens & exercise.  I can do that!  Read more here
• Ditch Vegetable Oils & Nuts (walnuts, excluded)--the highest sources of inflammatory omega-6s.  A groundbreaking meta-analysis published in the British Journal of Nutrition pulled the plug on the theory that polyunsaturated oils are good for heart.   Nuts, especially peanuts are off-the-charts high in omega-6s, too!  It took years for the polyunsaturated oil study to surface, so despite research to the contrary, I'm still not convinced that eating 2.5 ounces of nuts a day is a wise health move!   I'm staying away--except for walnuts.  Read more here and here

 

Brain Booster Changes Based on 2010 Research

• 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.  Read more here and here.
• Reduced my belly fat.  It's definitely bad for the brain!  Read more here and here
• Increased my aerobic exercise & cleaned up my diet--the better the cardiac index the less your brain's volume shrinks.   What's good for the heart is unquestionably good for the brain, according to the latest Framingham study and a University of Pittsburgh study that demonstrated sizable increases in brain volume in the seniors who walked the most!  Read more here and here
• Keep learning new things daily to grow brain cells & connections.  The only way to keep building brain cells & new connections is by continuously engaging in serious, challenging learning for the rest of your life.  It requires effort, and it has to be something that's important and interesting to you!  It requires intense focus.  Dr. Michael Merzenich is the go-to-guy in this arena.  I'm certainly hoping that putting together this blog is doing something for my brain!  Read more here

 

Favorite Wisdom of  2010 - It Works for Me

• Alkalol & saline solution to prevent colds.  I'm talking about neti pot nasal irrigation with 1-2 TBS of Alkalol, a cup of warm water, 1/2 tsp. of salt, & a 1/4 tsp. of baking soda at the first inkling that a cold is brewing.  1/2 cup through each nostril.  Honestly, this works for me.  Haven't had a cold in a year--in spite of close calls.  What's Alkalol?  It's a solution invented in 1896 by a Massachusets pharmacist, that's made with methol, eucalyptus, thymol, camphor, and oils of wintergreen, spearmint, pine, and cinnamon.  Its "an alkaline saline solution specifically formulated to clean and moisturize the nasal passages, dissolve mucus, kill germs and bacteria, and provide natural relief from the symptoms of sinusitis and allergies."   Better than the now FDA-banned Zicam.  It's sold at my hospital pharmacy, CVS, Drug Mart & Walgreens, but you'll probably have to ask the pharmacist for this low-marketing-budget product.   Read more here
  
• Make time for fun!   Away from computers & technology.  Hey, I got this message directly from my mom, who passed away in 2003!  This is one of my favorite (& weirdest) posts!  Read more here  And here
• Sister power.  They can be the flesh-and-blood kind--or the best-friend kind.  It doesn't matter.  We all need someone with whom we can share our most insignificant day-to-day things with--and who can give us a reality check.  I count my blessings in this department!  I've got two--Beth & Lisa.  Read more here
• We get our greatest happiness from the experiences we share with our friends & family--not from expensive consumer goods.  "We know that the best predictor of human happiness is human relationships and the amount of time that people spend with family and friends."  Spend your time & money wisely.   Dr. Dan Gilbert swears by this research-backed advice.  Click here  for Gilbert and here  and here  and here for my year.
• "When in doubt, do the positive."  This was Jeanne Marie Laskas' mother's favorite saying and a rule I try to live by.  It's a handy one when you're faced with life's big dilemmas.  "Remember?  The positive is the active thing.  Can't decide whether you're qualified for that new job?  Just apply.  Can't decide whether to go on that first blind date after a divorce or sit home in your pajamas?  Go on the date."    Click here for more

 

Life on the Esselstyn Style Diet

In May, when I found out my cholesterol wasn't as outstanding as I had expected, in spite of a mostly plant-based diet, I asked Dr. Caldwell Esselstyn for advice.  He invited me to be a guest at the day-long session he runs once a month at the Cleveland Clinic, along with this wife Ann.

He challenged me to try eating and cooking with no-added-oils for 4 weeks & see how it works out for me.  I attended the class on June 18th, and started eating Esselstyn-style on June 21st.   I haven't looked back & now it's just, "how I eat".   I feel wonderful, I've lost weight, I've got lots of energy, I feel mentally sharp, and my digestive system is AMAZING!  Any nagging hip or joint pain I'd had in the past is long gone--not sure if I can credit the elimination of the inflammtory omega-6s with this surprising occurence or not.

 

You can read all about the day long session, and my Esselstyn-style cooking adventures in these posts:

Oops! Take It From Me - Half Dietary Measures to Lower Your Cholesterol Will Result in Half Measure Improvements

The Great Kitchen Cholesterol Clean-Up - Parchment Paper, the No-Oil Saute, and Munching on the Top Cholesterol-Cutting Foods

What I Learned From Dr. Caldwell and Ann Esselstyn's Prevent and Reverse Heart Disease "School"

Week Two on Dr. Caldwell Esselstyn's Heart Disease Prevention/Reversal Diet Challenge. The Rules, Tips, and Tricks to Enjoy Plant-Based Oil-Free Eating

Can a Plant-Based No-Added-Fat Diet Survive "Real Life"? My Fourth of July Trial on the Esselstyn Diet - House Guests, Restaurants, Road Trips, and Dinner with Friends. Let the Numbers Speak for Themselves.

Everyone Can Do This! Breakfast & Lunch on the Esselstyn Plant-Based No-Oil Diet Challenge. Fast, Hearty, Healthy and Delicious.

Some Q & A about the Esselstyn Diet Challenge. Why Do It? What about Oil & Fat-Soluble Vitamins? What About Omega-3s? And My Top Recipe Picks of Week Three

Plant-Based Eating Confusion! Omega-3s, Omega-6s, Glycemic Index, ORAC Index and More. A Picture, a Chart, and the ANDI Rankings Help Clear the Confusion.

Final Week on the Esselstyn Plant-Based No-Added Oil Diet Trial. What's Changed? What Have I Learned? Tips and This Week's Favorite Recipes

My Esselstyn Plant-Based Diet Trial Results Are In. Understanding the Numbers and Why No Oil or Nuts Makes Sense. Think Weight Loss, Lowering the Omega-6s, Healthy Arteries, and Energy

More from the Healthy Librarian's Plant-Based Kitchen Lab: The Restaurant Scene, Staying Fueled, PB2 the Nut Butter Substitute, and Chia Fresca for Omega-3s

Wolf Blitzer's Interview with Bill Clinton's Diet Gurus, Dr. Caldwell Esselstyn and Dr. Dean Ornish - What the Interview Didn't Have Time to Explain about How to Prevent and Reverse Heart Disease with a Plant-Based Diet

Painless Calorie Restriction for People Who Love to Eat - Lessons for Health, Longevity, and Disease Prevention from the NIH CALERIE Study

Follow One of Dr. Caldwell Esselstyn's Patients - Q & A on the First Three Months of a Diet to Prevent & Reverse Heart Disease

My Favorite Healthy Kitchen Pantry Staples: For Quick, Easy & Delicious Plant-Based/Vegan Meals

 

My Top Food Discoveries/Additions for 2010

• Hot Mexican Cocoa, Fruited Steel-Cut Oats (now made with pumpkin! or savory), & Air-popped Popcorn  Read more here.
• PB2 "Peanut Butter" and Chia "Fresca" Water  Read more here  I top my morning with oatmeal with chia daily!  Go Chia Seed for omega-3s!
• I can easily "Esselstynize" any recipe in my fave cookbook--Veganomicon, by Isa Chandra Moskowitz  Read more here  Just cut out the oil, nuts (or sub smaller amounts of walnuts), vegan margarine, vegan mayo, & vegan cheese.
• Keep vegetables, especially greens & herbs fresh a lot longer with Kinetic Go Green BPA-free storage containers.   These are truly AMAZING!!  Read more here
• Here's a list of my favorite kitchen pantry staples  
• Homemade Raw Chocolate Chia Walnut Energy Bars beat Larabars for their taste & they pack a nutrient wallop!  Read more here
• Spiced Pumpkin Fruited Steel-Cut Oats is my new breakfast fave--brimming with alpha & beta carotenes  Read more here  Top it with a tablespoon of chia seed & you won't be thinking about lunch for hours!
• Sami's Pizza Crusts--whole grain millet & flax, no-oil & delicious.  Order from Sami's Bakery in Florida & receive them in 2 days--it's really not a big deal.  Can't live without these.  Just received an order for 16 to divide among 3 of us.  With delivery it comes to $5.00 per crust--not cheap--but it's fast--whole grain--and feeds my need for pizza.   Read more here
• Appetite for Reduction, by Isa Chandra Moskowitz--my current go-to favorite cookbook.  I could use it everyday.  She's finally cut the fat, calories, eliminated the vegan junk stuff & included nutritional info.  I highly recommend it!  Read more here

 

Best Science-Based Diet Information for 2010

Everything You Ever Wanted to Know About Losing Weight, Exercise, Stress, and Cardiovascular Risk from an Expert, Dr. Sharon Alger-Mayer. The Best Diet, How Much Exercise, the Hormone Stress Connection, the Best Phytonutrients, and the Healthiest Carbs

Dr. Hiromi Shinya, the Physician-Inventor of the Colonoscopic Polypectomy: What He's Learned About Diet and Health From Over 300,000 Colonoscopies

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

Dr. Michael Roizen's Straight Talk About Chronic Disease - Lifestyle Changes Can Control Them and Bring Health Care Costs Down. Roizen's Thirteen Pearls of Wellness.

 

Finally, the Original Start of My Sixties Simple Strategies for Staying Healthy & Happy

 

January 2, 2010

It's the Start of the New Year, the Start of the New Decade, and the Start of My Sixties. Some Simple Strategies for Staying Healthy and Happy. At Least I Can Hope!

Author Dan Buettner has scoured the Earth — not for the fabled Fountain of Youth — but for the key to a happy old age. He spent five years visiting areas of the world where people tend to live longer, healthier lives, areas he calls "Blue Zones."

Buettner says he has identified four things people can do that can potentially increase life expectancy:

• Create an environment that encourages physical activity
  
• Set up your kitchen in such a way that you're not overeating
  
• Cultivate a sense of purpose 
  
• Surround yourself with the right people.

"These are long-term fixes that have been shown over and over to add not only more years of life, but better years of life."

-NPR story, "Can 'Blue Zones' Help Turn Back the Biological Clock?", June 8, 2008-

If you're reading this through via email, click here to get to the more readable web-version.

 

It's the start of the New Year. 

It's the start of a new decade.

It's the day I turn sixty.

Look, I'm not a big-birthday-celebration-kind-of-person.  They come and go and I don't even think about the years.  But turning 60 is different.  It's the last quarter of life, with no guarantees on what that quarter is going to look like.

Judging by my parents--that last quarter of life doesn't look so promising.  Which is exactly why I've been paying attention to exercise and eating right since I turned 30. 

That's when my dad had one of those massive debilitating strokes that left him unable to communicate, unable to read or fully understand speech, and eventually unable to walk or do anything.  He was 69 at the time--just when he was getting ready to kick back a little, work a little less, travel, and just enjoy life.  He spent 16 years living in this kind of post-stroke-limbo-state, spiraling downward.

My mom was 62 at the time, and my dad's stroke changed her life in an instant.  One minute she was planning all the trips they'd finally have a chance to take--and enjoying their new role as grandparents--and in the next she was jockeying the world of wheelchairs and therapists.

With the stress of full-time care-giving, and years of no exercise or attention to diet, by 72 she had developed severe coronary artery blockages, hypertension, kidney stones, and painful spinal fractures.  Then came the mini-strokes that finally added up to vascular dementia in her eighties.

And unfortunately, this scenario is all too common.  "[M]ost elderly Americans – more than two-thirds of current 65-year-olds, according to a detailed 2005 projection by a team of health policy analysts — at some point will need assistance to cope with daily living, either paid help or unpaid, at home or in a facility."

So, sixty seems kind of scary to me.

Which is exactly why I'm ready for a more "Conscious Aging" plan.  We already have all the evidence we need to stay healthy.  It's not about adding more years to our lives.  It's all about adding more life to our years!

Just a sampling of the evidence.

• The 52 country INTERHEART study was very clear.  There are 9 easy-to-modify risk factors that are associated with 90% of heart disease.  This was a huge study--30,000 people from every inhabited country--and the results were the same for all races, all sexes, all countries.  All 9 of these risk factors are within our control--and would eliminate 90% of heart disease, regardless of one's genetics. 1. Keep lipids (cholesterol & triglycerides) down; 2. Stop smoking; 3. Prevent or control hypertension; 4. Prevent or control diabetes; 5.  Reduce belly fat; 6.  Find ways to control psychological and social stressors; 7. Increase fruit and vegetable consumption; 8.  Moderate alcohol consumption is protective; 9. Get regular physical exercise   Lancet 364:937-952, Sept. 11, 2004.
• The Nurses' Health Study and Health Professionals Follow-up Study.  "The largest and longest study to date, done as part of the Harvard-based Nurses' Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose dietary habits were followed for 14 years.  The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease...[F]or every extra serving of fruits and vegetables that participants added to their diets, their risk of heart disease dropped by 4%." Harvard School of Public Health

• The China Study.  This is Dr. T. Colin Campbell's mammoth 2006 study on the effects of a plant-based diet on health--citing over 750 studies.  The conclusion: People who ate the most-animal-based foods got the most chronic disease.  People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease.  According to Campbell, "Good nutrition supported by exercise, clean water, and sunshine is greater than the sum of its parts.  It's a biological symphony.  My introduction to Dr. T. Colin Campbell

• The Longevity Personality.  From the Journal of the American Geriatrics Society, April 2009 comes this conclusion: Those who live the longest are more outgoing, more active, more easy-going, more empathetic, and more agreeable than those who live a normal life span. The Blue Zones calls it, "likeability".

Here's My Strategy for Staying Out-of-Trouble After Sixty

Some of these are long-time habits, and they're easy for me to follow.  Some of these I don't do as regularly as I should.  Some of these are new goals.  But this much I do know:  If I don't have a plan, if I don't do these consciously, and if I don't carve out time to make them happen--they won't.

1.  Stick with 7-9 servings of fruits and vegetables a day.  The Green Smoothies make it easy.  I get 6 servings in a 27 ounce Klean Kanteen that I divide over breakfast and an afternoon snack.  I calculated the nutritional info on my daily 27 ounce serving that includes, 2 1/2 cups kale, 8 mini-carrots, 1/2 cup pomegranate juice, 1/2 apple, 1/2 orange, 1/2 kiwi, and 3/4 cup frozen black raspberries.  Check out the nutrient content for 27 ounces:

 

Nutrition Facts The Healthy Librarian's Green Smoothie-kale,blackberries,carrots,orange,kiwi,pom juice,apple
Serving Size: 1 serving
Amount Per Serving
Calories	342
Total Fat	2.2g
Saturated Fat	0.2g
Trans Fat	0g
Cholesterol	0mg
Sodium	140mg
Carbohydrate	82.1g
Dietary Fiber	13.8g
Sugars	49.1g
Protein	8.9g
Vitamin A 729% Vitamin C 485% Calcium    35% Iron 28%

 

Then throw in some veggie-based soup, a salad, a veggie-based dinner entree, some fruit for dessert, and I'm good to go. 

This eating plan is the same as the DASH Diet (Dietary Approaches to Stop Hypertension)--guaranteed to stop hypertension.  The Cache County (Utah) Study on Memory shows it also prevents cognitive decline.   Dr. Amy Lanou and Michael Castleman, authors of Building Bone Vitality claim it will build and strengthen bones--because the 17 nutrients necessary to build strong bones are all found in a diet high in fruits and vegetables.  I'm still sold on eating 7-9+ fruits or veggies a day.  Still drinking that old-stand-by Green Smoothie--but I keep experimenting--using less fruits, more vegetables.

2.  A balanced exercise plan.  It's not just about cardio--there are 4 areas that need attention: Cardio (spinning-my fave), Weight-training, Flexibility & Balance (yoga-my fave), and Core Strength.  No, you can't just walk and think you're in good shape.  I'm super regular with my cardio, and not as regular with the weight training and yoga.  Click here to see what my workout looks like. As for core strength--that's pretty much non-existent.  And when it comes to weight-training, according to Randy Raugh, the Canyon Ranch physical therapist, and author of the excellent Prime for Life--Functional Fitness for Ageless Living--to get the maximum benefits you need to do it for 3 non-consecutive days a week--2 at the minimum.  Unfortunately, I often weight train only 1 day a week.  If you want to build strong bones and prevent osteoporosis, and maintain your muscle strength as you age--weight-bearing exercise for the lower body, and weight-training for the upper body is a must-do!  Yoga, helps with balance, preventing future falls, and building strength.  As for core strength, I'm upping my game with Dr. Stuart McGill's routine, and my birthday-present to myself is the physical therapist-designed Pelvicore exercise ball. 
Upped my exercise efforts this year--it now includes 3 days of yoga (smart move) & 2 days of strength-training (that made a difference).  Yoga also develops core strength with the plank pose & others.  Haven't done much with my Pelvicore exercise ball--but I should.

3.  A plant-based diet with minimal added fat.  I'm nearing the 2 year mark on eating plant-based, so this is the easy part. I've got this down pat. I still use a little olive oil for cooking and in salads, and very occasionally eat some seafood or dairy when eating with friends.  I'm convinced.  If you want to lower your cholesterol, reduce your risk for type-2 diabetes, lower your blood pressure, reduce your risk of heart disease & stroke, and reduce your belly fat--this is the way to go.  Dr. David J. Jenkins of St. Michael's Hospital in Toronto is one of the pre-eminent researchers on the benefits of a plant-based, low-glycemic diet (like beans, nuts, oats,& quinoa) for improving diabetes control, lowering cholesterol, and preventing cardiovascular disease.  Click here for Jenkins research.  And that's not all--keeping your blood sugar stable with low glycemic plant-based foods and exercise will preserve your brain.  Click here.  And as for too much fat--not only is it bad for your belly--it's bad for your brain--so just ditch it Click here.  I Finally ditched the fat starting 6/21/10.  Don't miss it a bit.  The benefits are too numerous to mention!

4. No time urgency.  This is what keeps the Okinawans calm, relaxed, and living longer.  I'm really working on this one--which goes hand-in-hand with flexibility.  Things don't always go as planned--you either go-with-the-flow or get stressed and anxious.  My favorite 2 words, "Oh well."  Life goes better when you stay in the moment, chill, and don't worry about getting there fast.  When our Christmas Day trip to New York City was aborted because of an ice storm, we checked into a hotel at noon, and enjoyed a dinner of cranberry nut mix, Larabars, Cliff Bars, and clementines.  All the restaurants were closed in this Pennsylvanian town.  Oh well.  We had a good time, and made it to New York safe and sound the next day.  I've used this "slow down", "oh well", "why get yourself in a tizzy" self-talk approach throughout the year.  It helps--I could be better--but I'm better than I was!

5. More Dancing, Singing, Laughing, Playing, Schmoozing, and Mahjing.  What's the point of staying healthy without having fun?  That's the reason we work at staying healthy. Cool fact: There's a little organ deep in the ear, called the sacculus--and it gives us a great sense of pleasure and well-being when it's stimulated.  But, it can only be stimulated through singing!  So, bring on the Singstar Karaoke!  Click here.  I say "Yes!"  to fun things to do, trips, visits, outings, meeting new people, and dinners whenever I possibly can--without making myself crazy by overbooking or overcommitting.   I'm almost always glad for it!   Haven't signed up for dancing lessions yet--but it's on my to-do list--and definitely need more Maj-time!!!  OK, gal pals, when's the next game?  Frannie we miss you!

6.  The Supplements.  I'm really bad at regularly taking supplements.  I'm good at counting them out, taking them to work, and bringing them back home with me.  Truth is, there are some supplements worth taking because there's no easy way to get enough of them through diet alone.  Here are my favorites:  Omega-3s (I use Omega-Brite), DHA, (an omega-3 for brain health), Magnesium, Citracal, Vitamin D (I'm up to 3000 IUs), Curcumin (also known as turmeric, the yellow color in curry), and Juvenon (the combo of acetyl l-carnitine & alpha lipoic acid) developed by Dr. Bruce Ames.  Click here to read more about what I take, and what some prominent physicians take.  I'm not an everyday person with supplements, and try hard to get them from real food, but I still take Omega-Brite Omega-3s, a plant-based DHA, magnesium in am & pm, 1/2 the Citracal I used to take, curcumin occasionally, Juvenon occasionally, vitamin D (2000-4000 IUs), and a daily vitamin B-12 (1000 mcg), and I've added 1/2 a multivitamin twice a day based on Dr. Roizen's recommendation.

7.  Eliminate the time-wasters from my day.  Except for watching "The Middle" or "Glee", TV watching always leaves me bored and unsatisfied.  So, why bother wasting the precious time?  The same goes for my mindless internet cruising, checking in more than necessary with email, the NYT, and other favorite sites.  Enough already!  Except for writing this blog, doing research, or writing/reading emails I'm no longer cruising the internet.  I just don't have that much extra time in the day--with a long commute & everything else.  TV doesn't interest me much--unless it's at the end of the day & I'm too tired of reading.

8.  Maximize my peak energy times of the day.  Over a year ago I blogged about getting in sync with our natural energy ebb and flow throughout the day.  It works--and I intend to start planning my day around them, when possible.  For instance, 9-11 is the peak time for brain work-creativity-and analytical work.  On days when I don't work I would usually use this time for exercise & errands.  Poor use of brain time.  Better to exercise between 3-6.  To read more, click here:  Maximize Your Energy-Match Your Tasks to Your daily Energy Levels.  This really works & I try hard to follow it.   I've changed my work schedule around so I can fit in exercise on workdays--and on days off, I do brain work before anything else--when I can.

9.  Give a gift a day for 29 days a month.  When 36 year old Cami Walker of LA learned she had multiple sclerosis, her spirits flagged.  She was tired, in pain, and had the prospect of a debilitating disease ahead of her.  When a holistic health educator gave her the prescription of giving 29 gifts a day for a month she thought it sounded it crazy.  Nothing big (and that's the point)--something like making a supportive phone call or saving a piece of yummy cake for her husband.  Of course the prescription didn't cure her,  but it had a startling effect of helping her cope with her illness and gave her a more positive outlook on life.  I love this idea.  It's a planned regular way to just think about kindness.  No big acts, just something little-done everyday.  To read more, click here.  Sorry, to say, this hasn't become a regular habit--but I do look for opportunities to do that "little something more" or favors throughout the day.  I know it makes me feel much better--need to make a more conscious effort with this one.

10. Cultivate my garden of friends and family.  Regular phone calls, visits, dinners, outings, and celebrations.  At 60 there's no time to delay any of these.  It's the glue that keeps us together and makes life worth living.  I really try hard to keep this one at the top of my list!  Can't help but think of the extra time I'd have to accomplish this if I ditched writing this blog, though, but read #11!

11.  Once You're Through Learning--You're Through.  This is the philosophy of John Wooden, the 97-year-old retired (he died in June 2010 at 98) UCLA basketball coach.  No doubt about it, learning and sharing what I learn is my purpose in life.  I'm lucky to have a job that gives me access to learning about health and medicine, and a hobby that gives me a chance to share what I learn.  Not a day goes by that I don't work on this one--but it doesn't feel like work to me!  Well, at least most of the time it doesn't feel like work.

12.  Start Eating Less.  OK, I'm ready to shed a few pounds, and I know from past experience that writing down exactly what I eat, and how much I've exercised, really works.  I use something called MyFoodDiary.com and it's set up with all my favorite recipes.  Unfortunately, I haven't used it in quite some time.  The new year is a great time to start!  To read more about this tool, click here.  Well, this strategy  sure played out big-time in 2010!  I'm eating far fewer caleries, shed 13 pounds, but I eat whenever I want.  You all know this story--I won't repeat it!  And yes, I do use MyFoodDiary for my recipes & to keep a check on how balanced my diet is--but not daily or weekly.

For some good reasons to eat less, read:  CALERIE: The NIH Calorie-Restriction Experiment. Lessons for Health, Slowing Down the Aging Process, Longevity, and Disease Prevention 

 And my updated version: Painless Calorie Restriction for People Who Love to Eat - Lessons for Health, Longevity, and Disease Prevention from the NIH CALERIE Study

 

My new goals for 2011: 

1.  Resume a regular meditation practice--so many good reasons to do so, including its positive effect on some 2000 genes: those that control aging, inflammation, & metabolism.  Read more here

2.  Start playing around with the  Dr. Michael Merzenich's Brain Fitness Auditory software that I received for renewing my local NPR affiliate membership.  I'm a huge fan of his work! 

3.  Figure out some way to have more unscheduled do-nothing time:

"La dolcezza di non fare niente!" 

Italian for "The Sweetness of Doing Nothing"

 

Time to end this list.  I've more than maximized my 9-11 brain time and written this post.  It's now time to make my smoothie, do some core exercises, take those supplements, answer birthday phone calls, enjoy a birthday lunch, followed by an evening out with friends who all share the same wedding anniversary--if we can just make it through our foot of snow!

I'd love to hear from anyone who is 60 or over with advice, tips, and wisdom about maximizing life in the sixties, seventies, and more.

 

 

 

 

 

 

The Healthy Librarian's Homework - Four Articles - Four Movies - Soba Miso Bok Choy Comfort Soup. The New York Times Interviews Dr. T. Colin Campbell, Vanity Fair's FDA Clinical Trial Expose, Living on Earth's Sex & Endocrine Disruptors & Vitamin D

Part of My Framed Applique Birthday Present

 

Much of the good in this world comes when ordinary people have the courage to do the right thing--in spite of the risks to their reputation or financial security.  In spite of ridicule, dismissal, censure, or pressure from family & friends.  It's so much easier to leave things as they are, and not make waves.

-This one's from me--based on the articles, movies, & even the cookbook author mentioned in this post-

 

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

I probably won't have much time to post over the next 10 days.  I'm going to play & hang out with our gorgeous 19-month old "little man".

So, I'm leaving you with some homework to do while I'm gone. 

• I've got four articles for you to read.  Two have certainly set my head spinning--and two have cleared things up nicely for me.  Now I want to know what you think of them. 
• I'm also leaving you with four movies to see.  All four are true stories about ordinary people who did what they knew was the right thing to do.  It would have been a whole lot easier to sit back, stay at home, give up, or shut up.  Oh, and I'm also giving you a link to some excellent thought-provoking movies for grown-ups.  It's cold, the days are short--the perfect time for a delcious dinner & a movie night.
• I've got a good recipe, too!  A rib-sticking-nutritious-comfort soup based on a Mark Bittman creation.

All the articles--the movies--and even the recipe could be posts of their own.  But, I've run out of time--got some grandson book shopping to do, plus some laundry, some packing, and a whole lot more..

 

The Homework Articles

The New York Times Interviews Dr. T. Colin Campbell--"Nutrition Advice from the China Study"  1/7/11.  Click here for this quick read interview by NYT writer, Tara Parker-Pope.  

Campbell's a man who has stellar academic & research credentials--but he's put them all on the line, risking censure & reputation--to speak out about the damaging toll our American diet is taking on our health.  The U.S. meat & dairy boards wish he'd just shut up & go away.

"Six years ago a small Texas publisher released an obscure book written by a father-son research team. The work, based on a series of studies conducted in rural China and Taiwan, challenged the conventional wisdom about health and nutrition by espousing the benefits of a plant-based diet.

To everyone’s surprise, the book, called “The China Study,” has since sold 500,000 copies, making it one of the country’s best-selling nutrition titles. The book focuses on the knowledge gained from the China Study, a 20-year partnership of Cornell University, Oxford University and the Chinese Academy of Preventive Medicine that showed high consumption of animal-based foods is associated with more chronic disease, while those who ate primarily a plant-based diet were the healthiest."

If you want more background on Campbell read my post:  T. Colin Campbell of “The China Study” Pays a Visit – Does This Mean I Have to Become a Vegan?

 

Vanity Fair, January 2011.  "Politics - Deadly Medicine," by Donald L. Barlett and James B. Steele.  Click here for the article.   My sister-in-law said I had to read this one.  She was right.  Disturbing, to say the least.  I've passed it on to some doctor friends to get their opinions--is this truth, or just an over-exaggerated scary story to sell magazines? 

I would love to hear what Dr. Steve Nissen has to say about it.  But, this much I do know--if the piece is true, the only way it could have been written was because of the courage of those insiders who chose to do the right thing--and speak out.  Truth or lie?  Or a bit of both?

"Prescription drugs kill some 200,000 Americans every year. Will that number go up, now that more clinical trials are conducted overseas—on sick Russians, homeless Poles, and slum-dwelling Chinese—in places where regulation is virtually nonexistent, the F.D.A. doesn’t reach, and “mistakes” can end up in pauper’s graves? The authors investigate the globalization of the pharmaceutical industry, and the U.S. Government’s failure to rein in a lethal profit machine."

"Overall, deaths from F.D.A.-approved prescription drugs dwarf the number of people who die from street drugs such as cocaine and heroin. They dwarf the number who die every year in automobile accidents. So far, these deaths have triggered no medical crusades, no tough new regulations. After a dozen or so deaths linked to runaway Toyotas, Japanese executives were summoned to appear before lawmakers in Washington and were subjected to an onslaught of humiliating publicity. When the pharmaceutical industry meets with lawmakers, it is mainly to provide campaign contributions.

And with more and more of its activities moving overseas, the industry’s behavior will become more impenetrable, and more dangerous, than ever."

To learn more about the current controversies within the FDA's drug approval process, read my earlier post about crusading Dartmouth med school professors, Drs. Lisa Schwartz & Steve Woloshin, "Drug Safety and Drug Benefits--The FDA Information That Never Reaches Doctors & the Public. Dr. Lisa Schwartz & Dr. Steve Woloshin Discover the Data That Gets Lost in Transmission"

 

NPR's Living on Earth, "Sex and Endocrine Disruptors," by Ashley Ahearn, January 7, 2011.   Click here for the story.  Meet the physicians & lab researchers who are wondering if the ubiquitous chemicals in our environment may be causing serious changes to the reproductive systems of infant boys--and perhaps even affecting sexual orientation.  These changes have been seen in frogs & fish for years--but what about in humans?  Researchers in this field now have concerns that common synthetic chemicals might be responsible for feminizing effects, as well as genital birth defects in male children.  An abnormality of the male infant genitalia--called hypospadias--is now the second most common birth defect in the country, behind heart defects.  Is there a chemical connection?

AHEARN: Talking about problems with reproductive health is something society has never handled well. And perhaps because most hypospadias can be corrected with surgery, very few doctors have raised questions about the underlying causes of this birth defect.

But endocrine disrupting chemicals show up in almost 100 percent of the population, according to the Centers for Disease Control, and many of these chemicals are known to disrupt normal reproductive system development in animals - think back to Tyrone Hayes' frogs here.

So I asked Dr. Theo Colborn, who's been studying endocrine disruptors for over 30 years, if she thought our environmental exposures could be affecting our reproductive health. Or more specifically, given what we're seeing with hypospadias, I asked her, do you think we are feminizing our baby boys?

COLBORN: I definitely do. I think there's a certain percentage that are definitely being affected and there's no denying it.

For more background read these earlier posts:

• Cleaning Up My Kitchen - Clearing Out the Bisphenol-A and Other Lurking Toxic Chemicals
• ADD, Autism, Hyperactivity, Behavioral Problems? Could BPA or Phthalates in Cans, Plastics, Carpets & PJs Be Responsible? 
• The Consumer Reports Tested BPA Levels in Canned Food. It's Time to Ditch the Cans and the Thanksgiving Green Bean Casserole. Safe Levels Are Much Lower Than the FDA Allows 

 

Cleveland Clinic Journal of Medicine, December, 2010.  "Medical Grand Rounds - Vitamin D and the heart:  Why we need large-scale clincal trials," by Joann E. Manson, MD, DrPH, FAHA, Chief, Division of Preventive Medicine, Harvard Medical School.  Click here for the article.

Manson is the principal investigator in the upcoming VITAL Trial, which is set to follow 20,000 healthy older men & women for 5 years--testing the health effects of daily taking 2000 IUs of vitamin D3 & 1 gram of marine omega-3 against that of placebos.  Manson also took part in the Institute of Medicine's recent revision of the  guidelines for vitamin D.  She's an outspoken physician/researcher who carefully sifts through study minutiae before she comes to any conclusions.  If you want an excellent, balanced, and thorough explanation of the vitamin D research, read this article.  For more on the VITAL STUDY, click here.

"Although vitamin D supplementation appears to be a promising intervention for reducing risks of cancer, cardiovascular disease, and other chronic diseases, existing evidence on its benefits and risks is limited and inconclusive. Recruitment is now under way for the Vitamin D and Omega-3 Trial (VITAL), the first large-scale randomized clinical trial of these nutritional agents for the primary prevention of cancer and cardiovascular disease.

Key points

1. Laboratory evidence suggests that vitamin D may lower cancer risk by inhibiting cell proliferation, angiogenesis, metastasis, and inflammation.

2. Vitamin D may also reduce cardiovascular risk by inhibiting vascular smooth muscle proliferation, regulating blood pressure and glucose metabolism, and reducing inflammation.

3. Some observational studies indicate there may be a threshold for vitamin D intake above which there is no increase in benefit and which may increase risk.

4. The VITAL trial is currently randomizing 20,000 healthy older men and women throughout the United States to receive either 2,000 IU of vitamin D₃ (cholecalciferol) per day or placebo, as well as 1 g of marine omega-3 fatty acids per day or placebo, for 5 years."

The Movies - Ordinary People with the Courage to Change Themselves and Sometimes the World

Made in Denhagen

The remarkable, funny, and inspiring true story of women fighting for equal pay in a Ford Motor Company in 1968 England.  Rita O'Grady is the woman of courage in this film.  Click here to read more.  I loved it!

The Fighter

A combination biopicture and dramedy that has us rooting for a working-class hero as he struggles to find his style in the ring and outside the ring within his dysfunctional family.  Dickie Eklund and his half brother, Mickey Ward are the men with a more personal kind of courage in this film--the courage to  change the direction of their lives and to stand up for themselves.  Click here to read more.  I loved it!

The King's Speech

An enthralling and heart-stirring biodrama about an unusual friendship that transforms the life and soul of King George VI of England.  England's about to go to war against Germany, they're in the middle of the Depression, and the country is feeling anxious & dispirited.  In the midst of this uncertainty, Prince Edward cavalierly gives up his claim to the throne, leaving his brother, Prince Albert, with no choice but to become King of England.  Against all odds Prince Albert has the courage to accept the position--overcome a severe stutter--and take a key role in uniting and lifting up the spirits of his countrymen.  Click here to read more.  I loved it!

Forks Over Knives

This documentary film tells the story of the courage of Dr. T. Colin Campbell & Dr. Caldwell Esselstyn.  Both have stood steadfast in their position that our Western diet is hazardous to our health--and that many of our present day chronic diseases are "nothing more than food-borne illnesses" that could be cured if only we'd change our diets. 

Campbell & Esselstyn are both in their mid-seventies, and they are no longer beholden to any academic, medical, or governmental institutions--nor are they concerned about damaging their reputations--they are free to speak the truth.  They aren't motivated by financial gain, or fame.  They are unassuming, approachable, and motivated only by wanting to share what they have learned.  They don't have to do this!

I've seen the film--and can say without a doubt, it's a must-see!  It officially opens nationally in March 2011, but there have been previews all over the country.  For an updated list of previews in your area, click here.

To read my summary of the film, "The Research-Based Documentary That Will Change the Way You Eat. "Forks Over Knives" The Story of Dr. T. Colin Campbell's China Study & Dr. Caldwell Esselstyn's Heart Disease Reversal Study. Getting Your Health Back on a Plant-Based Whole Foods Diet,"  click here.

For links to some top thought-provoking movies for grown-ups--those currently playing--and the best films of 2010--click here.

 

Dinner and a Movie - "Enlightened" Miso Soup with Bok Choy, Soba Noodles, and Grilled Tofu or Salmon

 

The Soup

Getting Ready to Grill the Tofu - Spread with Dragunara Sweet Chili Sauce

Gorgeous Grilled Tofu Made on a Cuisinart Green Gourmet Stovetop Grill Pan

Eden Brand 100% Buckwheat Soba Noodles

Bok Choy Greens, Chopped

Bok Choy Stems, Chopped

White Miso

 

This recipe is based on one I found in Mark Bittman's, The Food Matters Cook Book.  Bittman's a long-time food writer for the New York Times--and he's taken some courageous steps as a food writer in recent years.  For a guy who make his living from food--writing, cooking and eating--Bittman risked a lot when he make a 180 degree change in his own eating habits.

"I've been eating like Food Matters--the title of this book's predecessor, a book that encourages us to concentrate on eating more plants and few animal products and processed foods--for three years.  If you swap the basic proportions in your diet--increasing unprocessed fruits, vegetables, legumes, nuts, and whole grains--you'll wind up losing weight and improving your overall health while also improving more difficult-to-measure situations like global warming, the environment in general, and animal welfare."  Mark Bittman

 

Miso Soup with Bok Choy, Soba Noodles, and Tofu (or salmon)  click here for a copy of the recipe on one page 

Makes: 4 servings

Time:  about 30 minutes

Ingredients:

8 ounces of soba noodles (look for the Eden brand that's 100% buckwheat

14 ounces of lite, firm tofu (I prefer NaSoya brand);  Salmon option: 8 ounces of wild salmon

Sauce of choice to season tofu:  I like Dragunara Sweet Chili Sauce, or use teriyaki or another Asian sauce

1 tsp five-spice or chili powder & black pepper if broiling salmon

1/3 cup any miso (I used white miso)

1 pound bok choy, stems separated and chopped, leaves cut into ribbons

4 cups low-sodium vegetable broth

2 tablespoons sesame seeds, toasted if you like

1/4 cup chopped scallions

Instructions:

1.  Bring a large pot of water to a boil.

2.  Prep the tofu.  Drain the water from the package, and cut the block into thirds, horizontally.  Wrap the three slices in a tea towel & put a heavy pot or weight on top of it to press.  After 30 minutes, cut each slice into 4 triangles, & spread one side with the sauce of your choice. 

3. Add the soba noodles to the boiling water and cook until tender but not mushy, 3 to 5 minutes.  Drain, reserving 2 cups of the cooking liquid, and rinse the noodles with lots of cold water until cool. 

4.  Put 4 cups of vegetable broth into the pot, along with the 2 cups of reserved "noodle liquid", and set it to boil again--you'll have 6 cups of liquid.

5.  Heat up a stove-top grill pan on high, and when it's hot, add the tofu triangles, sauce side down.  Spread top of tofu with sauce.  Watch carefully--it doesn't take too long for the tofu to nicely brown (as shown).  Flip when the tofu is browned with grill marks.  If using salmon, sprinkle with seasoning & either pan-fry without oil, or grill it.  Tofu won't stink or smoke up your kitchen!  Trust me on this one.

6.  When the water in the pot is almost boiling, put the miso in a small bowl, ladle in a cup or so of the heated broth, and whisk it until it's smooth.

7.  When the broth is boiling, add the bok choy stems to the pot and let them cook for about a minute.  Add the bok choy "ribbons" and continue cooking, adjusting the heat so the soup bubbles steadily, until the bok choy gets silky, 3 to 5 minutes more.

8.  Turn the heat down to low, pour the miso mixture into the pot along with the soba noodles, and heat just long enough to warm everything, only a minute or two.  Taste, adjust the seasoning.

9.  Serve the soup immediately, topping with 3 tofu triangles each (or 1/4 of the salmon), and sprinkle with sesame seeds, and scallions.

It's great as leftovers for lunch or dinner the next day!

Isa Chandra Moskowitz' Brand New Cookbook - Appetite for Reduction - Has It All: Plant-Based, Nutrient-Dense, Low in Fat & Calories, and Sky-High with Flavor, Creativity & Pizzaz! You're Going to Love It and Lose Weight!

 

 

"What I can tell you is that when I eat low-fat, plant-based meals I feel better, weight does come off, and, unless I skip breakfast or something, I never feel hungry.  It's becomes a sustainable way of life for me!

Call it a "diet", call it a "lifestyle change," whatever!  The most important thing is enjoying life, and doing what makes you feel good, and not just for the moment.  (Ice cream is so love-'em-and-leave-'em; I'm looking for something for stable.)

-Isa Chandra Moskowitz, plant-based cookbook author extraordinaire-

 

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

I'm so excited!  Isa's new cookbook is out and it's better than I ever expected!

Wednesday night I got home late-late from work.  I had to wait for the worst snowstorm gridlock I've ever seen (beyond anything you can imagine) to clear out, and trudge through snowy slippery roads to get home safely.  And there, waiting for me at home was a fire in the fireplace, a bowl of Acorn Squash, Pear, and Adzuki Soup with Sauteed Shiitakes, made from Isa's earlier best-seller, Veganomicon (yes, my husband is the best!)---and  best of all, my brand-new copy of Isa's hot-off-the-press Appetite for Reduction, 125 Fast & Filling Low-Fat Vegan Recipes had finally arrived!

No more need for me to modify recipes from Isa's "fat-style" older vegan cookbooks.  Isa's finally come over to the "cut-the-fat" side of vegan cooking.   She's cooking without oil, or just a teensy, weensy 1 teaspoonful.  If she uses nuts, it's just a teensy-weensy 1/4 cup that's meant to feed 6 people.  Even the avocados, the Veganaise, the Earth Balance, and vegan cheese are all gone.

The best part--Isa is a master-chef extraordinaire.  If she's figured out how to get low or no-fat & still get maximum flavor, you better believe it works. 

Look, the lady is from Brooklyn, New York.  She knows amazing food!  She knows what Indian, Mexican, Viet Namese, Italian, and Comfort food is supposed to taste like.  Isa has high standards.  She's got the right amount of kicky spice, the coolest combinations of flavors, and now, in Appetite for Reduction, she's giving us recipes that are nutritionally balanced, kind of quick to make,  and weigh in at 200-400 calories a piece.  Yes, I'm a happy lady!

And it gets even better.  This time, Isa worked with Matt Ruscigno, MPH, RD--a dietitian, who provides us with nutritional info for every recipe, along with a quick review of why a plant-based, low-fat, nutrient-dense diet rocks!

So, what's up with Isa?  Why did she move on over to the low-fat, nutrient-dense side of vegan cooking?

I'll let Isa tell you, herself:

"I wrote this book for me!

For years I was at a weight I was happy with, but eventually (like most people) I began to pack on the pounds once again.  Not that I need a good reason to gain weight, but I do have a few.  I wrote a bunch of cookbooks--one dealing completely in cupcakes--and I was constantly surrounded by food.  I also quit smoking (best decision I ever made) and found it difficult to keep cookies from hopping into my mouth instead.  But on top of that I was diagnosed with two medical issues that are known to make it difficult to lose weight:  PCOS (polycystic ovary syndrome, a hormonal issue) and hypothyroidism (an underactive thyroid gland, which regulates metabolism).  So even if I wasn't eating more than usual, my slower metabolism would guarantee I put on some extra pounds.

My decision really was a personal one.  My knees were achy, my periods were irregular, and my energy levels were low.  I needed to change what I was eating--less fat, less sugar--and I needed to get more active.  Would that lead to weight loss?  I really wasn't sure!

What I can tell you is that when I eat low-fat, plant-based meals I feel better, weight does come off, and, unless I skip breakfast or something, I never feel hungry.  It's become a sustainable way of life for me!

So, yes, I wrote this book for me--but of course I hope that it rocks your stove top, too!  I wanted to create something fun and positive, something that would empower you in the produce aisle and give you a reason to sport that cute vintage apron.  I want you to love your kitchen, love yourself, and yeah, maybe to love tofu just a little bit, too.  With love and raised spatulas, Isa Chandra Moskowitz."

And BTW, believe me, she's looking quite svelte & healthy!

More Reasons Why This Is Now My New-Fave Cookbook

• It has it all: soul-satisfying soups, full-on salads, sink-your-teeth-into tofu & tempeh, talk pasta-to-me, comfort curries, chilis, stews, rub-your-tummy veggies, & main-event beans.
• Plenty of gluten-free options or modifications.  My gluten-free friends, take note!
• Plenty of soy-free recipes if you have soy-sensitivities or allergies  (I'll get to this in a later post, but after hearing Mark Messina, PhD go through all the research on soy in November, bottom line: the safety profile on soy is excellent and the benefits are for real. The soy-scare is much-ado-about-nothing--an internet-sourced "urban legend" with an agenda.  The research speaks for itself, and there's plenty of it.  I'm sticking to the non-GMO, low-fat, and the real stuff, like tofu, tempeh, edamame, or miso.  Stay-tuned for my post  "the rest of the soy story")
• Lots of 30 minutes or under recipes.  Isa tells you how long a recipe will take to make--and how much down-time you'll have, when you don't have to be in the kitchen.
• All easy-to-find ingredients. Nothing that you can only find in a New York City's Asian or Middle Eastern market.
• Everything's made with real, whole, natural foods.  Nothing processed here.
• No vegan cheese.  No avocados.  No oil-packed sun-dried tomatoes.  Hardly a nut.  Hardly any added oil.  At least that I've noticed.
• Isa tells you straight out:  "I call for non-stick cooking spray in many of the recipes.  Of course that "0" calorie info on the label is a big lie.  In cases where the spray is abolutely required, I worked an extra teaspoon of oil into the nutritional info."   Isa tells the truth!   My tip:  Use excellent non-stick cookware like Cuisinart's Green Gourmet, and silicone baking pans & you won't need to bother with spray.
• Appetite for Reduction is a fun-to-read cookbook--and Isa includes lots of TIPS that will make cooking low-fat easy & delicious.
• Salad dressings are made with no oil, or just teensy amounts of oil or nuts and they can be easily modified to go fat-free.

Experimenting with Appetite for Reduction

Last night, instead of heading out to see a documentary that we've been wanting to see--The Inside Job--my husband & I stayed home, and made Isa's "Vietnamese Rice Noodle Salad with Grilled Tofu".  No lie--it was fantastic.  It was easy to make, and it was waaaay better than anything we would have gotten at a restaurant--and it had no added oil.  (actually, he made the Noodle Salad--I worked on pumpkin muffins, black-bean brownies, & a main dish to take to a Saturday night poker & maj dinner party, and a belated Chanukah party on Sunday night)

We poured ourselves 2 glasses of wine.  My husband lit a fire in the fireplace, and we ate our dinner on the couch while we watched, "Yoo Hoo, Mrs. Goldberg".

Then, I set out to try Isa's new no-oil version of "meatballs".   I had concocted my own recipe months ago, based on her Beanball recipe in Veganomicon--but I couldn't wait to try out her latest version: Black-eyed Pea & Tempeh Beanballs.  Guess what--her new "meatball" recipe is better than her last.  I made up a batch of 21 beanballs, and they're now safely tucked away in my freezer--ready for spagetti & beanballs on a night when I don't want to cook.

Can't Wait to Try:

• 2nd Avenue Vegetable Korma
• Curried Chickpeas with Greens
• Pad Thai Salad
• Chipotle Lentil Burgers
• Spinach Lasagna with Roasted Cauliflower Ricotta & Spinach
• Arabian Nights Lentil & Rice Soup
• Portabllo Pepper Steak Stew
• Buffalo Tempeh with OMG Oven-Baked Onion Rings and Cool Slaw
• Spicy Blue Potato & Corn Salad

Oh heck, everything looks fantastic & delicious in this cookbook. 

Vietnamese Rice Noodle Salad with Grilled Tofu

 

Vietnamese Rice Noodle Salad with Grilled Tofu--Yes, This is MY PICTURE!

More Vietnamese Noodle Salad

Gorgeous No-Oil Grilled Tofu Made on the Stove with my Brand New Cuisinart Green Gourmet 11" Grill Pan

 

Walnut (instead of Peanut) Mint Gremolata - Salad Topping

 

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

Vietnamese Rice Noodle Salad with Grilled Tofu

Serves 6 - Active Time: 30 minutes  Total Time:  40 minutes

(Can be made gluten-free if using GF tamari in place of soy sauce)

Cook's Notes: 

1. I used my brand-new non-stick grill pan & it made gorgeous, "grilled tofu".  Get a grill pan (Cuisinart Green Gourmet) at Bed, Bath, & Beyond for 20% off.

2.  I used Nasoya light firm tofu to cut the fat.  My nutritional info, therefore, differs from Isa's

3.  I subbed walnuts for the peanuts to up the omega-3s.  Use peanuts if you like--it's only 1/4 cup for 6 servings.

Dressing:

1/3 cup warm water

3 tablepoons agave nectar

3 tablespoons chili garlic sauce

1 tablespoon soy sauce

1/4 cup freshly squeezed lime juice (about 2 limes, depending how juicy your limes are)

1/4 tsp. salt, optional

Salad:

12 ounces extra-firm (Light-I use Nasoya) tofu

2 teaspoons soy sauce

1 (8-ounce) package of thin rice noodles (vermicelli)  I used the pad thai variety

1 medium-size cucumber thinly-sliced half-moons (1 heaping cup or 6 ounces)

4 ounces string beans, sliced into 1-inch pieces (about 1 cup)  These stay raw!

1 small red onion, sliced thinly (I left this out. I hate raw onions)

2 cups mixed greens

1/4 cup thinly sliced mint leaves

Peanut-Mint Gremolata (I used walnuts):

1/4 cup peanuts (or walnuts), chopped very well.   If you could care less about omega-3s, use the peanuts!

3 tablespoons finely chopped mint

Zest of 1/2 lime

Instructions:

1.  To make the dressing, mix all its ingredients together and stir vigorously.  Set aside.

2.  Slice the tofu into eight equal pieces widthwise, then slice those rectangles corner to corner to form long triangles. 

3.  Place in a single layer on a large plate and pour 6 tablespoons of the dressing over the slices.  Also drizzle 2 teaspoons of soy sauce.  Let marinate, flipping occasionally, while you prepare everything else.

4.  Cook the rice noodles according to the package directions.  Usually they say to boil water, turn off the heat, and soak the noodles for about 8 minutes.  Once cooked, drain in a colander and run the noodles under cold water for about a minute until they are fully cooled.  Set aside to drain while you finish prepping everything.

5.  Mix all of the vegetables and the mint leaves into the noodles. Just use your hands--it's messy, but the best way I found to incorporate everything.  Mix the dressing into the noodles and toss to coat.  Refrigerate while you prepare everything else.

6.  Combine the gremolata indredients in a small bowl.

7.  Now grill the tofu.  Preheat a non-stick grill pan (love that Green Gourmet) or a cast-iron grill pan or a non-stick skillet over medium high heat.   Do not spray a non-stick pan with oil--it will ruin it!  The tofu will not stick!  If you only have a cast-iron pan you will have to spray it that icky non-stick cooking spray or the tofu might stick.  Grill the tofu on each side for 4 minutes, or until grill marks appear.  If using just a regular pan, cook it for 3 minutes on each side.   Add the excess marinade to the noodles.

To serve:  Scoop the noodles into six pretty bowls.  Wedge two or three tofu peices on the side of each bowl.  Sprinkle with the gremolata and serve with lime wedges and extra chili garlic sauce.

Nutrition Facts Appetite for Reduction Vietnamese Rice Noodle Salad with Grilled Tofu
Serving Size: 1 serving
Amount Per Serving
Calories	268
Total Fat	4.4g
Saturated Fat	0.3g
Trans Fat	0g
Cholesterol	0mg
Sodium	517mg
Carbohydrate	50.4g
Dietary Fiber	1.9g
Sugars	9.8g
Protein	8g
Vitamin A 45% Vitamin C 21% Calcium    13% Iron 18%

 

 

You'll Have to Wait for Another Day for Isa's Black-Eye Pea & Tempeh Bean Balls!

 

Quick and Easy Spaghetti & "Real Italian??" Black-Eye Pea & Tempeh Beanballs

Mixing Up the Beanballs

The Beanballs Up-Close-and-Personal

Storing 21 Beanballs in the Freezer - Enough for 7 Servings

 

Just go buy the book!  I got it for $13.05 with free-shipping from Barnes & Noble.

 

The Oatmeal Breakfast of Champions - Spiced Pumpkin Steel Cut Oats with Berries and Chia - Loading up on Avenanthramides, Omega-3s, Fiber, and Anti-oxidants

 The Breakfast of Champions - Spiced Pumpkin Steel Cut Oats with Berries & Chia

 

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

It's taken me about three years--but I've finally settled on the perfect breakfast.  Pumpkin Steel Cut Oats with Berries & Chia. 

1.  It tastes great!  Creamy pumpkin-pie-like, with just the right touch of sweetness from dried apples, raisins, cinnamon, and nutmeg.  Topped with berries, and with just the right crunch of chia seed.

2.  It's quick & easy to prepare.  Mix it up in minutes the night before, and you can enjoy 4-8 servings the next morning.  Enough for a crowd, or to enjoy yourself for the entire week.  I returned home from St. Louis very late last night--but I didn't hit the sack until I had mixed up my morning oats.  So glad I did!

3.  It's got the perfect combo of four nutrition powerhouses:  oats, pumpkin, berries, and chia seed. 

4.  It's even baby-approved.  My almost-18-month old grandson gives a huge thumbs up for Pumpkin "Oatma"--and he's a pretty picky eater.

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. 

Pumpkin Power - Bring on the Alpha and Beta Carotenes

Just one serving of my pumpkin oatmeal will give you over 150% of your daily requirement for vitamin A, in the form of alpha and beta carotene.  Pumpkin, and other deep orange winter squashes are about as good as it gets in the carotene department.

Need a powerful incentive to load up daily on alpha-carotene?  Check out this "just-published" article in the November 22, 2010 issue of the Archives of Internal Medicine, "Serum Alpha-Carotene Concentrations and Risk of Death Among US Adults"

"[O]ur findings, based on data from a large representative sample of US adults, showed that serum alpha-carotene concentrations were inversely associated with the risk of death from all causes, and death from cardiovascular diseases and cancer.  These findings support increasing fruit and vegetable consumption as a means of preventing premature death."

Chia Seed for Your Daily Omega-3s & Berries for Your Brain

No need to remind you all of the benefits of chia--the omega-3 anti-oxidant powerhouse that is high in fiber, keeps your blood sugar steady, and decreases inflammation.  Click here and here to read more.  This oatmeal recipe will give you a hefty 3 grams of omega-3s from chia, per serving.

As for berries, their benefits are legendary.  They are tops on the USDA's ORAC (anti-oxidant) index of foods.  Click here if you need a berry benefit refresher.

Discriminating Palates Recommend Pumpkin "Oatma"

Pumpkin Oatmeal for Eight

 

I owe this recipe partly to Rebecca Katz, the author of "One Bite at a Time, Nourishing Recipes for Cancer Survivors and Their Friends".  Her recipe for "Best Oatmeal Ever" gave me the idea of simply soaking all the fixings for steel cut oats overnight in a pot.  Last year I was all about cooking my oatmeal in a crockpot.  It's still a worthy way to cook your oats--but not everyone has a crockpot, or wants to make so much at one time.  This technique produces a creamy oatmeal with only about 5-10 minutes of morning cooking time.

I owe the additon of pumpkin to my oatmeal to Dr. Neal Barnard, author of "The Get Healthy, Go Vegan Cookbook" and his recipe for "Spiced Pumpkin Oatmeal".  Barnard uses rolled oats, and doesn't use the soak overnight technique.

 

The Healthy Librarian's Pumpkin Steel Cut Oats with Berries and Chia

Serves 4  (easily doubles to serve 8)

1 cup of steel cut oats  (I use Bob's Red Mill or Arrowhead Mills)

2 cups of water

1 tsp. of Trader Joe's Pumpkin Pie Seasoning (or 1/2 tsp. cinnamon & 1/2 tsp. nutmeg)

1/2 of a 15 ounce can of pumpkin (I use Libby)  Save the remainder in the fridge for your next batch of oatmeal.  I do.

About 5 or 6 rings or more of dried apples cut into small pieces with a scissors (a handful) (I like Mariani's)

3 TBS. raisins

1/2+ cup of non-dairy milk of choice.  I use oat, soy, or hemp milks.

Sprinkle each serving with 1 TBS of chia seed before serving.

Top each serving with 1/2 cup of thawed mixed berries (I prefer Trader Joe's Very Cherry Berry Blend)

Note one:  Dates can substitute for raisins.  Dried apricots can substitute for apples.  I've used whatever is available, like dried cherries, dried pears, or dried cranberries.  I stick to dried apples because they are lowest in sugar.

Note two:  If I'm reheating refrigerated already cooked oatmeal in the microwave, I first top a single serving of oatmeal with frozen berries, and then reheat.  I top with chia seed after cooking.

Note three:  If you like a sweeter oatmeal, add some agave nectar or maple syrup into the pot--to taste.

Directions:

1. Mix everything up in a medium pot with a lid, cover and let soak overnight.  Refrigerate the soaking oatmeal in the fridge if it seems safer to you.  I do it both ways and the results are the same.  It's the soaking that provides a far superior, creamier, sweeter tasting oatmeal!

2. In the morning, add about 1/2+  cup of non-dairy milk to the pot.  Stir well and reheat.  The cooking doesn't take very long at all, but you'll have to watch it until it starts to boil, so it doesn't bubble over.  (You don't want to clean up that mess!) This will take just a few minutes.  Stir well. Then lower the heat to a simmer and cook it until it's the right consistency for you.  The whole process will take under 10 minutes--from start to finish.

3.  Refrigerate the leftovers to enjoy for breakfast the rest of the week.  Cool first if you are storing in a plastic container.  The oatmeal will stay fresh for up to a week.

4.  You can enjoy the oatmeal cold, or reheated in the microwave, or on the stove.

5.  Double the ingredients to make enough for eight servings.

 

Nutrition Facts Healthy Librarian Pumpkin Steel Cut Oatmeal wt Chia
Serving Size: 1 serving
Amount Per Serving
Calories	292
Total Fat	5.1g
Saturated Fat	0.7g
Trans Fat	0g
Cholesterol	0mg
Sodium	41mg
Carbohydrate	57.3g
Dietary Fiber	12.1g
Sugars	20.9g
Protein	9.4g
Vitamin A 152% Vitamin C 5% Calcium    9% Iron 17%