Happy Healthy Long Life

Friday Night Dinner & a Movie. "Enlightened Bulgur with Swiss Chard, Chickpeas & Feta", My New Love Affair with Whole Soy & Company's Plain Unsweetened Yogurt, Kale Chips-at-the-Movies, and the French Film "The Other Son"

 

Martha Rose Shulman's Bulgur with Swiss Chard, Chickpeas & Feta 

 

Last Night's  "Enlightened" Bulgur with Swiss Chard, Chickpeas & Feta 

 

If you received this post via email or you're viewing it on a smartphone, click here, to get to the web version with all the links, the video & to leave a comment.  I LOVE & appreciate comments!!

 

I first tried Martha Rose Shulman's "Bulgur with Swiss Chard, Chickpeas & Feta" three years.  It was an instant winner at our house.  I was easily able to ditch the olive oil--but ditching the feta cheese is another story.  I anxiously await the arrival of a reasonably-priced plant-milk feta!  It won't be long, don't you think?

I tried the recipe with a homemade feta made with tofu.  Meh!  I tried to convince myself it was a fine substitute.  It wasn't.

I tried the recipe with the Tree of Life's Smoked Tofu.  Again, it was Meh!

So, this is one of those "3 or 4" times a year I choose to enjoy this dish the way it's meant to be made--with feta (even if I do use the reduced-fat kind).  

OK--I know many of you may disapprove, or be "tsk tsk tsking".  But, I LOVE this easy-to-make tasty dish. I'm perfectly comfortable enjoying my less-than-an-ounce of feta cheese 3 or 4 times a year. The last time I made it was in November.

 

Gorgeous Swiss Chard at the Grocery Yesterday

 

I couldn't resist the giant leaves of organic Swiss Chard at the grocery store yesterday.  Dinner!

Aha!  The perfect occasion for "Enlightened Swiss Chard, Chickpeas & Feta".  I snagged a 3.5 ounce package of reduced-fat feta from the cheese display, & some fresh dill weed.  Chickpeas & bulgur are pantry staples.  Didn't need any more.

So, there you have it.  My occasional treat.  And the Lab Rat & I thoroughly enjoyed our dinner.  I can't wait for the left-overs for lunch today.

Find the recipe on one page here

 

 

 

 

The Salad Course with Soy Yogurt Thousand Island Dressing

 

 

If you've been reading my Face Book page  (& I sure hope you are--because that's where I'm mostly posting these days) you know I've gone absolutely Ga Ga over Whole Soy & Company's Plain Unsweetened Yogurt.

It's become kind of like Manna to me.  It works as a delicious breakfast, savory-style with roasted garbanzos, herbs, & veggies---or sweet-style mixed with thawed berries, jelled with chia or sprinkled with some homemade no-oil cocoa almond cherry granola, or half of a Cranberry Heart Thrive.

You can even turn it into a thick Greek-style yogurt if you mix 1 1/2 tablespoons of chia into a cup of yogurt & let it sit for 5-10 minutes. 

It makes a hearty lunch salad when mixed with tamari-roasted rosemary chickpeas, roasted potatoes, red peppers, cukes, red pepper flakes, black pepper, dill, & lemon zest.  The seasoning & add-in options are endless.  It's like a low-fat mayo that you can flavor anyway you like.  Chipotle, Southwestern, Curried, Greek, Italian, Ranch Dressing anyone?  Maybe too tangy for an Asian variety.

 

Soy Yogurt Thousand Island Dressing

Makes 8 servings - 2 tablespoons each

Makes 1 cup of dressing or sandwich spread

Prep Time:  5 minutes

Recipe on one page is here:

Ingredients:

• 2/3 cup of plain unsweetened soy yogurt
• 1 garlic clove, smashed or 1/4 teaspoon of granulated garlic
• 1 tablespoon of mustard (yellow or Dijon)  I use Dijon
• 3 tablespoons of low-sodium ketchup 
• 2 tablespoons of pickle relish
• 1 tablespoon of fresh chopped dill (or 1 teaspoon of dried dill)  More, to taste

Instructions:

1.  Mix everything together in a small bowl.  No need for a blender.  

2.  Taste, add more dill or a little salt to taste.

 

 

My New Manna - Plain Unsweetened Soy Yogurt is a Game-Changing Recipe Changer!  Viva the Possibilities!

 

Works for breakfast, lunch, as a salad dressing or as a mayo.  For tangier salad dressings, or curries--Goodbye high-fat cashew cream or silken tofu--Hello Soy Yogurt!   

No more half-used boxes of silken tofu in the fridge that I can't use up within the 2 day "throw away" date.

And don't forget the probiotic benefits of the live cultures.  L. Pantarum LM, L. Acidophilus, B Bifidum, L. Bulgaricus, & S. Thermophilus.  A minimum of 20 Billion Total CFUs per serving.

Vegan. Casein, Whey, Lactose & Gluten-Free. Organic.  Non-GMO.

Did I mention the protein?  10 grams per cup. 

Hey, folks, I never could eat dairy yogurt because of the lactose--so this is a real treat for me!

 

 

 

 The Savory Mediterranean Breakfast/Lunch Combo with Tamari-Roasted Garbanzos, Veggies, & Chia  (add Oven-Roasted Potatoes, Too)

 

Oil-Free Oven-Roasted Tamari Rosemary Garbanzos--A New Staple At My House

 

I make a double-batch of these every week to mix into my Savory Mediterranean Yogurt Breakfast/Lunch.  Add in peppers, chia, tomatoes, tiny sliced gourmet cucumbers, dill, Penzey's Lemon Zest, red pepper flakes, & fresh black pepper.  Whatever!  You won't believe how delicious & filling this is!!  Or sprinkle on salads.  Eat 'em straight-up.

Recipe for the Oil-Free Oven-Roasted Tamari Rosemary Garbanzos is here.

 

What a Breakfast!  What a Lunch!

 

 

 

Soy Yogurt with Crumbled "Fruit & Nut Manna Bread" & Chia, Of Course

 

 

Soy Yogurt with Canned Chickpeas, Cukes, Tomatoes, Peppers, Dill & Pepper

 

 

Soy Yogurt with Thawed Frozen Berries, Chia & 1/2 of a Cranberry Heart Thrive

 

Soy Yogurt with Homemade Cocoa Almond Cherry Granola & Berries

Recipe for the Cocoa Almond Cherry (or Cranberry) Granola is here.

 

 And Now for Last Night's Movie, "The Other Son"

 

If you don't see the video on your screen, click here!

 

 

I missed this poignant, heart-wrenching, thought-provoking French film when it appeared in theaters last Fall.   It arrived in the mail via NetFlix on Thursday--the perfect film for our "Friday Night Dinner & a Movie Night".

As parents of two sons, the Lab Rat & I found this film to be painful & unnerving to watch---but we were riveted by the impossible story line.  

Two sons, one an Israeli, one a Palestinian, mistakenly switched at birth, raised in two loving homes--worlds & cultures apart.  The mistake is discovered when the boys turn 18, & only because of the  genetic impossibility of the blood type that turns up on a routine Army physical.  Lives change in an instant.

One can only imagine the life-changing difficulties of such a discovery--for the parents & the young men. 

The film is now availble via NetFlix or YouTube.

I don't want to give too much away, but here's a capsule summary:

 

'"The Other Son" is the moving and provocative tale of two young men -- one Israeli, the other Palestinian -- who discover they were accidentally switched at birth, and the complex repercussions facing them and their respective families.

As he is preparing to join the Israeli army for his national service, Joseph discovers he is not his parents' biological son, and that he was inadvertently switched at birth with Yacine, the son of a Palestinian family from the West Bank. This revelation turns the lives of these two families upside-down, forcing them to reassess their respective identities, their values and their beliefs."

 

As Frederic & Mary Ann Brussat, my favorite, most reliable film reviewers explain:

 

'"The Other Son" waters the seeds of empathy in our hearts as we ponder the miracles that can happen when we walk a mile in another person's shoes and truly desire to understand the broader context of another's life. The film also tutors us in the art of listening."   Their full review is here.

Find the New York Times review, here.

 

 

Our Movie Snack:  Good-Bye "Good & Plenty" -- Hello, Lab Rat Grown & Made Kale Chips

 

Kale is Growing in Our Backyard Now!  Hello, Kale Chips

 

Kale Chips Quickly Devoured at our "Friday Night at the Movies"

 

The Basic Recipe:

 

1.  2 bunches of kale (any kind--we used Russian & Lacinato Kale yesterday

2.  1/2 cup of cashews

3.  1 juiced lemon

4.  2-3 TBS of cider vinegar

5.  About 1/3 to 1/2 cup of nutritional yeast (sorry for the loosey, goosey amounts)

5.  1/2 cup water mixed in a high-power blender, then massaged into chopped kale.

6.  The Lab Rat sprinkles on "Bone Suckin' Sauce Seasoning & Rub" for added zest before the kale is dried.

7.  We have a small dehydrator that we use to make the kale chips.  Follow your own dehydrator directions.  Ours were ready in about 4 hours, dried at 115 degrees F.  Check the web for oven-baking directions.

 

 

The El Burger with Creamy Chipotle Topping is Finally Ready for Prime Time! It's a Sandwich, It's a Salad, No It's My SIL'S Super El Burger

 

The El Burger as a Burger

 

 

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

 

I've been talking about my sister-in-law's El Burger recipe for months now.  It wasn't quite ready for prime time until I could make it myself at least four times--and tweak it a bit.

Let me tell you--I love having a supply of these in the fridge.  No need to freeze them--because they don't last that long.  You'll just gobble them up for dinner & lunch.

They're absolutely delicious on a multi-grain sprouted bun with lettuce, sliced tomato, pickles, maybe a schmear of avocado--and topped with a tablespoon of creamy chiptle dressing.  IMHO!  

As a salad topping---OMG!  Delicious.  Here's what I do.  But, you can come up with your own salad combos.

 

Wash a mess of greens.  Add red & yellow pepper rings, halved cherry tomatoes, chunks of oven-roasted Cajun red-skinned potatoes, TJ's roasted corn, & even some black beans for a protein booster.  

Use the chipotle topping as the salad dressing & prepare yourself for best salad--ever!  IMHO

Tote the dressing in a separate tiny plastic container if you bring this salad to work.  Keep the greens & veggies in a separate container.  Same for the burger & potatoes.  Assemble when you're ready for lunch.  Nothing will get soggy.

 

If this doesn't fill you up--I don't know what would!

Goodness, I certainly hope I'm not "over-selling" this one.  I wouldn't want to disappoint anyone...

 

 

 

The El Burger as a Salad #1

 

The El Burger as a Salad #2

 

My Sister-in-Law:  Creator of the Famous El Burger

 

My SIL is an amazing cook.  Same goes for my sister.  They're both always trying out new recipes & sharing their successes with me.  Thank you, ladies.

But, there's a little back story that goes along with SIL.  She went plant-based over a year ago (August 2011 to be exact) to lower her cholesterol & avoid statins--and then got the side benefit of a painless nice-sized weight loss.   If you missed her story last year, you can read it here.   Don't miss it!   She's going to kill for this, I just know it.   Sorry, favorite SIL. You've inspired many!

 

A Pictorial Guide to the Making of the El Burger 

 

Pulse Processed Garbanzo Beans & Cilantro (Parsley for Cilantro-Haters)

 

Chopped Canned Tomatoes with Green Chilis Draining in the Colander

 

Everything Mixed Up & Ready to Make into Patties & Brown in the Oven

 

Ten El Burgers Nicely Baked & Browned in the Oven - Ready for Buns or Salads

 

Nutritonal Info for the El-Burger Based on Making Nine Burgers from the Recipe

 

My Sister-in-Law's Famous El-Burger Recipe

 

 

 

For a copy of the reicpe on one page, click here.

 

Makes 8-10 burgers

This is a bit of a "pitchkey-patchkey", as my mom would say, but worth the effort.  Prepare for some calorie-burning dish washing after this one.  Perfect time to enjoy the NPR, podcasts or your favorite music.

The recipe makes a lot & these crisp burgers are wonderful crumbled on top of a big salad or stuffed into a bun along with lettuce, tomato, maybe some avocado--and topped with creamy chipotle dressing--recipe follows.  The dressing absolutely turns these into something heavenly.

Ingredients:

• 2 cups of canned or fresh chickpeas (garbanzos) rinsed & drained (this is about 1 & 1/3 cans)
• 1 14.5 ounce can of diced tomatoes with green chilis  (drained)  Note:  you can add 3 ounces of chopped green chilis is you can't find them mixed together.  I prefer Muir Glen's Fired-Roasted Diced Tomatoes with Green Chilis  (at Whole Foods)
• 1/2 cup chopped sweet onion  (this can be rough chopped, & cut-up smaller in the food processor--chopped to small dice if you don't have a processor)
• 1 cup grated carrots (I used the food processor to grate 1 huge carrot)
• 1 cup of cilantro or parsley  (will be chopped up in the food processor--hand chop fine if you don't have a processor)
• 1 1/2 cups old-fashioned rolled oats (not quick or instant) Use a high power blender to turn into flour--or process in your food processor.  Use oat flour in a pinch--haven't tried it myself.
• 1/2 cup spelt flour (can use any, but spelt flour crisps up the burgers)
• 1 tablespoon of Penzey's freeze-dried shallots or fresh---TOTALLY optional (I just have them around)
• 3/4 teaspoon chipotle powder, or to taste
• 3/4 teaspoon Penzey's salt-free Arizona Dreaming seasoning--see ingredients  here to approximate if you don't have this
• 1/4 teaspoon cayenne, optional
• 1/2 teaspoon salt, optional

 

Directions:

1.  Preheat oven to 450 degrees & line a baking sheet with parchment paper--carefully trimming to fit the pan.  This prevents undo browning of the paper

2.  Hand grate or use your food processor grater to grate the equivalent of one cup's worth of carrots.  One giant carrot worked for me.   Place in a big bowl.

3.  Use your food processor or high-speed blender to coarsely or finely grind up the oatmeal.  Add the the bowl with the carrots.  Mix well.

4.  Pulse process (with your food processor) the garbanzo/chickpeas along with parsley/cilantro & onion. If you don't have a processor--chop up well.

5.  Add the drained chopped tomatoes with chilis to the processor & all the spices (chipotle powder, Arizona Dreaming, cayenne, & salt) & pulse process to combine well with garbanzo/onion/cilantro or parsely mixture.  You still want this in small pieces--not mush.

6.  Add the garbanzo/chickpea tomato, onion, parsley/cilantro mixture to the big bowl.

7.  Add the spelt flour & mix everything up well.

8.  Form into 8-10 patties, placing them on the parchment covered baking sheet.

9.  Bake for 15 minutes, flip the burgers, & continue baking for 15 more minutes.

10.  The 30 minute of total baking time produced a crisp brown burger--but, check on them, & cook only to your desired "doneness".  You may like a moister, softer burger than I do.  And ovens vary.

 

Hope you enjoy them as much as I do!

 

The Healthy Librarian's "Knock Your Socks Off" Creamy Chipotle Topping - Two Ways - Creamy Cashew or Creamy "Nut-Free" Chia

 

To get to the post where this one originates, click here.

We set up a fabulous taco bar one night during our family beach vacation in July.

Son #1 put me in charge of whipping up a creamy chipotle dressing.  I followed his directions & used his made-up-in-his-head-off-the-cuff recipe.  He makes this a lot in his own home.

Trust me, this topping can make a mediocre dish into a spectacular one.

Use it as a topping for tacos, enchiladas, burgers, or salads.

I brought it into work for a taste test, & everyone went wild over it.  More like, swooned.  Wanted the recipe.  It's so yummy.

Here's Son #1's very simple recipe:

 

Creamy Chipotle Cashew Topping

Serves 8 - 2 tablespoon servings

Ingredients:

• 1/2 cup of raw cashews soaked in 1/2 cup of water for at least an hour.  Longer is fine.
• 3-4 tablespoons of freshly squeezed lime juice  (lemon juice works just fine, too!)
• 2 coarsely chopped garlic cloves, less to taste
• 1/2 (preferred) to 1 SINGLE chipotle pepper in adobo sauce.  Sizes vary on these peppers, so go slowly--you can always add more  (these come in about 8-10 in a can)
• a few grains of coarse sea salt to taste

Preparation:

1.  Soak the raw cashews for at least one hour in 1/2 cup of water

2.  Into a power blender (VitaMix works best) add the cashews AND the soaking water, the garlic, the lime or lemon juice, & the chipotle.

3.  Blend well until the cashews are a creamy, silky consistency.  Check for taste.  Add more chipotle, if needed.

4.  Add a few grains of salt to taste.

 

Creamy Chipotle Chia (no-nut) Topping

 

OK.  I know a lot of you don't eat nuts, especially not cashews.

I figured I could come up with a close substitute for the cashew dressing with soymilk & chia.

It's quite good, and very close to the taste of the cashew topping.  But, I've got to be honest.

If I had to pick, the cashew dressing would take the gold medal in this contest.

BTW, the secret ingredient to the chia topping is a teaspoon of agave.  Turns out, cashews have a natural sweetness that is missing in the chia version.  Agave came to the rescue.

 

Serves 8 - 2 tablespoon servings

Ingredients:

• 1/2 cup of Eden Extra Plain Soymilk (richer than other non-dairy milks)
• 3  tablespoons of freshly squeezed lime juice (lemon juice works just fine, too!)
• 2 coarsely chopped garlic cloves, less to taste
• 1/2 (preferred) to 1 SINGLE chipotle pepper in adobo sauce.  Sizes vary on these peppers, so go slowly--you can always add more  (these come in about 8-10 in a can)
• 3 tablespoons of white chia (I like the Salba brand)
• 1 teaspoon of agave (more to taste, if needed)
• a few grains of coarse sea salt

Preparation:

1.  Add all the ingredients into a power blender (I use a VitaMix), adding the chia seed just before you're ready to turn the blender on.

2.  Blend well, until the consistency is smooth & silky.

3.  Taste, & add extra chipotle, salt, or agave to your own taste.

The Healthy Librarian's Plant-Based Vacation Preparation Primer 101 - How a Family of Fifteen (Omnivores & Vegans) Found Vacation Harmony at the Beach

 

Paddle Ball, Anyone?

 

 

February 20, 2012

hi all,

hope everyone is doing well. i think of all of the different things (jobs,kids,life) we're all doing and am amazed of the changes in the past few years.

life certainly goes on and we are certainly a strong group. so, here we are in 2012 and i'd love to get together w/everyone this year.

I'd like to get some feedback from all of you as to when would be the best time (personally, december is out)...summer comes to mind as does north carolina .

we really have time to put something together so let's get some ideas of where & when...you know we'll have lots of laughs, a few tears,good food & i'm sure a few beers, bottles of wine and who knows what else.

can't wait to hear from you-SOON!

love,

El (aka. kid,mom,mima,lis,aunt El,favorite sister-in-law)

Email My Sister-in-Law Sent out in February, 2012 to Our Gang of 15

 

 

A July Beach Vacation - By Popular Demand

 

If you received this post via email, click here  to get to the web-version with all the photos, links, & to share your own plant-based vacation travel tips.

Where did everyone want to rendezvous?

The Beach!

The Beach!

The Beach! 

Everyone responded.  Multiple emails & phone calls later we settled on the single week--July 21-28th-when everyone could get off of work.  

We settled on the location.  The South Carolina coast.  Affordable.  Family-friendly.  Low-key.  Beautiful beaches.  Gentle surf. Lots & lots of bike, walking, & running paths.  Within driving distance for everyone. Some longer than others.

We found three moderate-costing houses to rent (split the cost), all very near to each other. Two on the same street. Perfect!  

 

So, how did 15 people--ages 9 months to 62,  married & single, no-nesters, empty-nesters, full-nesters, hipsters & oldsters, meat-eaters & vegans, night-owls & early risers, exercisers & slackers, with lots of different interests--find vacation harmony, enjoy amazing gourmet meals & beachtime together & still find plenty of time to do their own thing?

• We rented three separate houses--kind of like "separate" togetherness.
• We didn't try to "do everything" as a group.  We kept our own schedules.  Got to the beach in our own sweet time (or not), when we were ready--happily intersecting with each other.  Easy, breezey, no-hurrying.
• We got together for potluck dinners on most nights--but not every night!  The 20- & 30- somethings had their own dinner together one night.  The 50- & 60- somethings went out to a cool vegan-friendly Rasta restaurant one night.  The single twenty-somethings had some night life.  The full-nesters enjoyed a date night out with "free" baby sitting.
• Every dinner had something for everyone.  About half of us are eating plant-based. The other half love their meat & fish.  Viva la difference!
• The restaurant-goers of the group, went "out-to-lunch"--it's cheaper, with no long waits.
• Everyone was on their own vacation time. Some of us walked every morning.  Some of us ran. Some of us took long bike rides.  Some of us kayaked & fished.  Some of us played golf. Some of us explored the local shopping scene.  Some of us (like 3) got up at 5:30 am to enjoy a beach sunrise & some beach yoga.  Some of us slept late.  Some of us got up early.  

 

Morning Walks

The Officiant & Best Person.  We Renewed Our Weddeding Vows Under a Chuppah Fashioned from a Sheet Held Up with Golf Clubs 

Circling the Bride & Groom Under the Chuppah--What a Treat to Do It with a Grandee

A Little Yoga on the Beach?

 

 

BTW:  My sister-in-law was 100% right.  We shared a lot of laughs, a few tears, good food, a few beers, & some bottles of wine.  Margaritas & Mojitos, too!

And more:  The Lab Rat & I renewed our wedding vows (after 40+ years); we all danced on the deck to my daughter-in-law's "Perfect Play List", we walked on the beach, boogey-boarded everyday, body-surfed, played bocci & paddle ball, biked, hiked, cooked together, and screened the Lab Rat's AMAZING tear-jerker of a video featuring over 40 years of old 8mm movies & pics of long-forgotten family memories.

Accompanied by the music of our lives: Harry Chapin, Johnny Cash, John Lennon, Beatles, Moody Blues, Four Seasons, John Denver, Lovin' Spoonful, Louie Armstrong, Weavers, Simon & Garfunkel, Temptations, Ellis Paul, Frank Sinatra and more.

Unplugged.  Being mostly "unplugged" from my computer for over a week was a revelatory & rejuvenating experience. What a blessing!  OK, I did check my iPhone occasionally (totally addicted0, & we used our phones to "synchronize" our meet-ups.  

But, no emailing. No keeping up with "the latest news".  No writing.  My computer was mostly untouched. The TV was barely watched.  

OK, all "the girls"  climbed into our king-sized bed one night to watch my SIL's neighbor's nephew (got that?) "mustache" wedding on TLC's goofball reality show, "Four Weddings".  And we watched the opening ceremonies of "The Olympics".

And sweet sleep was had by all!  The grandees took their naps like champs & slept straight through the night.  Mostly.  I got an amazing 8-9 hours of straight-through-the-night restful sleep every night. What's up with that?  

 

Plant-Based Vacation Preparation 101

 

Eating plant-based is a huge game-changer when it comes to going on vacation.

Everything's more complicated & time-consuming.  You can't count of fast-food, carry-out or restaurants. But, it really does get easier the longer you do it.  Now it's just something I do.

You have to pack your own road-trip lunches---if you don't want to get stuck eating a Burger King Crispy Chicken Sandwich & Fries---like we did on our first "plant-based" vacation to Martha's Vineyard, back in the Summer of 2008.  OK, we were newbies, back then.

Lesson learned.  This year our road trip lunch cooler was packed with Homemade Match "Chicken"  Burger Sandwiches, peanut butter muffins for Little Man, Green Smoothies, humus, pita bread, carrot sticks, cherry tomatoes, fruit, Heart Thrives, and McDougall Breakfast Cups for our overnight hotel stay.

Who wants to spend a lot of time on meal prep when you're on vacation?  No one!

And I did not want to spend my vacation in a grocery store & cooking for a crowd.  No way!

 I figured out ahead of time, with the help of Son #1, my sister-in-law, & the Lab Rat, a basic plan of what some of our easiest meals could be. 

• I got a list of vegan-friendly restaurants & the best grocery stores on "the island" from a very helpful HHLL reader who lives there full-time--and we enjoyed a delightful "meet-up" at her home!  More on that, later.
• We came up with a meal plan for the week.  Each "family" would make what they wanted for dinner & we'd share it potluck style.
• Breakfasts & lunches were on our own.
• Each family brought their own favorite staples.  We would shop for fresh produce on the island.  My sister-in-law & niece brought their entire weekly organic produce "shares" to share with all of us.  A huge gift to us all.

Our potluck dinners were fashionably "fusion" & beyond our wildest expectations.  You could NEVER eat this well in a restaurant!

Cooking together makes a huge difference--it turns work into fun.  And cooking with my family is one of life's pleasures.  If we didn't eat until 9:00 pm, it didn't matter.  We were on "island slow time".

The non-cooks in the group pitched in with the hard work of drink-making, shopping, schlepping, clean-up, table setting, & entertaining the kids.   Teamwork at its best!

 

 

My Master Shopping List

 

I shopped for the vacation staples TWO WEEKS before we left.

My grandson was going to be visiting with us the week before we left on vacation--plus, I still had to work that week.   I didn't want to waste a minute of his all-too-short visit traipsing around grocery stores.

I figured my best bet was to bring my own staples from home for the meals we planned on making.  Who knew what I'd find at "the island" grocery stores?  

Besides, once this vacation started--I wanted to spend as little time as necessary at a grocery store!

I brought along only the staples we'd need to make the following meals:

• Pizzas loaded with artichokes, roasted red peppers, mushrooms, & Field Roast or Upton's Italian "Sausage"
• Breakfasts of steel-cut oats (Chocolate Oatmeal--this converts easily from crockpot to stovetop cooking by cutting the liquid down to 2 cups of soymilk & 1 cup of water), Chocolate Chia Breakfast Pudding, rolled oats, Whole Grain Muffins & peanut butter (for the kids)
• Chloe's Artichoke & Spinach Dip
• Vietnamese Ba'hn M'i Salad/Sandwiches
• Spicy Sweet Potato, Corn, Black Bean & Chorizo Lasagna
• Black Bean, Cherry Tomato Guacomole Salad  (just ditch the oil in this recipe)
• Black-Eyed Pea & Sweet Potato Burgers with Buns (ditch the oil, & consider using Taylor's canned sweet potatoes for faster prep) 
• Sicilian-Style Orzo Salad with Chickpeas, Walnuts & Raisins
• Fixings for a taco dinner--Upton's Chorizo & Plain Seitan, Salsa, Beans
• Lunch fixings:  Tu-No salad, smoked tofu sandwiches, humus (Note: Tree of Life Smoked Tofu is not availabe everywhere, but it is fabulous & makes delicious sandwiches)
• Beach snacks. 
• Drinks.  Watermelon Margaritas.  Mojitos.

 

Click here for my Master Shopping & Packing List

 

The Beans:  Eden Brand Garbanzos, Black Beans, TJ's vacuumed-packed Black-Eyed Peas

The Spices & Herbs:  This basic supply included a lot of blends that work for multiple recipes.  Kelp granules, cinnamon; curry; Penzey's Cajun; Barbecue 3000 & 4/S, Greek Seasoning; sea salt; Trader Joe's South Aftican Seasoning Blend; Red Pepper flakes; cumin; vanilla; black pepper; ground fennel seed.

The Condiments:  Kalamata olives, capers, sriracha sauce, jarred roasted red peppers, rice vinegar, pizza sauce, chipotle salsa, nutritional yeast, ketchup, soy sauce, hoisin sauce, Olive Tap Lemon White Reserve Balsamic Vinegar (a gift from from SIL), TJ's Fat-Free Balsamic Vinaigrette, TJ's Sesame Soy Giner Vinaigrette. 

The Canned Food--excluding beans:  Taylor's Sweet Potatoes (nothing added),  chipotle peppers in adobo sauce, artichoke hearts, mushrooms

The Staples:  Eden-brand soymilk, 1 box of low-sodium vegetable broth, steel-cut oats, rolled oats, whole wheat orzo, chia seed, raw cashews, raw walnuts, Penzey's Cocoa, raisins, PB2, medjool dates, Starbuck's coffe

The Refrigerated Foods:  3 Sami's Millet Flax Pizza Crusts; Field Roast Italian Sausage; Upton's Plain, Chorizo & Italian Style Seitan, NaSoya Soft Tofu, 4 packages of Tree of Life Smoked Tofu (Regular & Hot n' Spicy); Chipotle & Regular Humus; 1/4 cup of Tahini for burgers; peanut butter for Little Man

The Breads, Buns, & Crackers:  Ezekiel Sprouted Corn Tortillas, Trader Joe's Whole Wheat English Muffins, Ezekiel Sprouted Bread, Alvarado Street Bakery Sprouted Hamburger Buns, Finn Caraway Crisps, Wasa Crackers, Mary's Gone Crackers (regular & caraway),  Pretzel Crisps (Sesame & Everything), plenty of Heart Thrives for emergency meals or snacks.

The Mixed Drink Fixings:  Tequila & Grand Marnier

 

My Must-Have Kitchen Utensils

 

I've been in enough vacation rental condos/houses to know that "you never know how well-equipped" someone else's kitchen is going to be.

If you REALLY have a favorite "must-have" kitchen utensil--just bring your own.  Better safe than sorry.

Here's what I packed:

• My VitaMix--we used it everyday.  Smoothies, salsas, dressings, chia pudding, humus, etc.
• A good spatula for the VitaMix
• One really good sharp knife (oops, forgot about this one!)
• A Zester & my favorite (I use it everyday!) lemon juicer (if you don't have one of these, get one ASAP)
• Measuring spoons & cups--I'm big on measuring ingredients!
• My mini-OXO angled measuring cup--great for measuring small amounts of liquid ingredients--including mixed drinks.
• The recipes I planned on making, & 2 cookbooks--just in case plans changed.  Robin Robertson's Quick-Fix Vegan & Chloe's Kitchen.
• Dobie pads for dishwashing.  My own favorite dish rags for counter clean-up
• Ziploc bags, aluminum foil--so glad I did.
• I really wanted to cart my Cuisinart food processor--but, I had to draw the line.
• Lots of freezer packs
• A couple of my fave plastic containers
• Kleen Canteens
• Coffee filters

 

Turns out, our kitchen was well-equipped with most everything we needed.  We even had a gas grill on the deck.  Figures!

 

Mixed Meals - Something for Everyone

 

DInner Out - Roastfish & Cornbread's Veggie Menu - My Roasted Portobello Sandwich

 Roastfish & Cornbread - The Lab Rat's Ultimate Vegetarian Po' Boy

 Marg & Melon Margarita's  

Chloe's Warm Artichoke & Spinach Dip - My Tofu-Hating Nephew LOVED This One. 

The Barefoot Contessa's Guacamole Salad (just ditch the olive oil--not needed)

My Sister-in-law's Stuffed Roasted Portobellos ala Chef Chloe

Quick Chipotle Sweet Potato Lasagna with Black Beans, Roasted Corn, & Chorizo 

My Sister-in-Law's Roasted Artichokes - First Time for Me

 Master Chef Son #1 Working on His Homemade Salsa

 

My SIster-in-Law's Easy Rice Paper Veggie Roll Bar with Something for Everyone - Vegan or Fish Eater

 

Asian Veggie Roll Ready for Eating - Three Dipping Sauces

 

My Niece & Nephew's Giant Loaded Salad

 

Fresh Grilled Fish for "Fish Tacos"

 

Taco Bar Fixin's - Rice & Beans, Guacamole, Marinated Cabbage, Salsa

 

Homemade Salsa, Homemade Creamy Chipotle "Cashew Lime" Sauce, Homemade Pickled Hot Peppers

 

Asian Veggie Roll, Stuffed Veggie Taco, & Salad

 

"Not Your Carry-Out Pizza" - Roasted Garlic, Fresh Basil, Caramelized Onions, Roasted Red Peppers, Mushrooms, Artichoke Hearts, Sauteed Spinach, Kalamata Olives & Field Roast Italian "Sausage"

"Pizza Joint" Take-Out Pizza for the Meat & Cheese Lovers in the Family

 

 

Tu-No to Feed a Crowd  - Enjoyed by Miss Bean the Nine-Month Old & Omnivore Son #2

 

Better Forget About Restaurants with a Crowd of Fifteen - We Hit the Harborside Picnic Tables for Live Music, a Pre-Dinner Beer & Plenty of Runaround Space for the Kids

 

Ba'hn M'i Salad/Sandwiches with Cabbage, Cucumbers, Carrots, Lime, Hoisin Sauce, Upton's Chorizo & Plain Seitan & a Crusty Baguette

Sauteed Swiss Chard with Onions & Ginger

My Sister-in-Law's Cinnamon Roasted Organic Acorn Squash  

My Nephews' Fresh Catch - Grilled Spotted Seatrout

My Sister-in-Law's Gazpacho with Sami's Millet-Flax Croutons

Your Won't Find This Combo in Any Restaurant:  My Dinner Plate - Ba'han M'i, Gazpacho, Roasted Acorn Squash, & Swiss Chard

 

Lots of Spicy Black-Eyed Pea & Sweet Potato Burgers

Roasted Red-Skin Potatoes with Garlic, Onions, & Penzey's Cajun & 4S Seasoning

Burgers & Fries Topped with Guacamole & Creamy Chipotle Dressing

 

Breakfast at My Sister-in-Law's - Banana-Blueberry Oat Breakfast Bake & Fresh Fruit

 

Vacation Harmony?  I Think We Pulled It Off.  I'm Game for the Sequel!

 

Please forgive my family photo-sharing indulgences!  Thanks for your patience!  I totally understand, how annoying this must be.  

 

Now--please share where you went this summer, and your own tips for helping to make plant-based vacation travel as easy as possible!

This is a work in progress for all of us.

Happy St. Patrick's Day! How about a Seitan Reuben Sandwich?

 

Barbecued Brisket Seitan Reuben Sandwich

 

 

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

That is:  until  November 16, 2011, when he came up with a Reuben Sandwich that's  "even better than the real thing!"   No exaggeration!

-My Husband, the Lab Rat-

 

 

Click here to get to the web version of this post, if you received it via email.

This recipe has taken me way too long to post.  Sorry!!  Really. 

HHLL readers keep asking for this recipe ever since last November--when I wrote about The Thanksgiving Corned Beef Sandwich - Family's Coming to Town - Stocking the House for Five Days of Thanksgiving Meals.

And what better time than St. Patrick's Day to try your hand at making no-oil plant-based Reubens?   Honestly, I don't think you can mess this one up--as long as you follow the directions carefully!  It just takes some time to make the seitan brisket--but it will give you four pounds--enough for plenty of sandwiches--Reubens, Philadephians & BBQ Brisket! 

Back in November tried my hand at making a barbecued brisket seitan based on a recipe that vegan Chef Chad Sarno's demoed in the film, PlanEat.

Chef Sarno's "brisket" looked delectable, but when I made it, it was clear to me that his measurements & baking times were way off.

I increased the amount of wheat gluten, modified the instructions, & increased the baking time.  The results were delicious--and I was rewarded with 4 pounds of barbecued brisket seitan, that I divided into 4 pieces, & then froze three of them.

But, you can thank the Lab Rat for coming up with the Reubens.  He's a corned beef sandwich guy from way back--and one day when I came home from work, he surprised me with Reubens for dinner.  We relished every bite.

When our kids came home for Thanksgiving they made their own Reubens & Philadephians at least two or three times. They're corned beef sandwich fans, too!

I've made this brisket recipe twice--and I'll definitely make it again.  It's easy to do--but, definitely a "pitchkey patchkey" that you want to do when you have a free morning or afternoon.

My friend Fran made a batch & served it a Ladies' Luncheon, along with some real brisket.  One of her guests kept going back for more--but, I prefer it sliced & served on a bun, or in a sandwich--topped with barbecue sauce, or grilled in a Reuben.

 

Let the Brisket-Making Begin

 

The Ingredients You'll Need on Hand

 

Barbecued Brisket Right Out of the Oven 

 

Slicing the Brisket after It's Chilled in the Fridge Overnight

 

Sliced Brisket--Ready to Make Into Sandwiches 

 

BBQ Seitan & Mashers

Trader Joe's or Alvarado Street Bakery's Sprouted Rye Bread

 

 Prepping the Sandwiches with Sauerkraut & No-Oil Thousand Island Dressing

 

Tada!  The Plant-Based No-Oil Reuben Sandwich

 

The Healthy Librarian's Riff on Chef Chad Sarno's Seitan Brisket Recipe

 

Barbecued Seitan Brisket ala Chef Chad Sarno

Click here for the recipe on one page.

Makes 4 pounds of brisket--can be sliced & frozen.

 

Ingredients

NOTE:  This is important!  You make 2 batches of the WET INGREDIENTS---one batch gets mixed with the dry ingredients--the 2nd batch is used as the braising liquid.

Ingredients--this is for just one batch of the wet ingredients--you'll need to mix this up twice (I know, it's a big pain):

• ¼ cups shoyu (low sodium tamari or soy sauce)
• 2 ½ cups low sodium vegetable stock
• 3 tablespoons date paste (or maple syrup)  I had date paste already made--you can make your own by covering pitted madjool dates in soy or almond milk overnight--pour off liquid the next day & process--add a little of liquid if it's too dry.
• 1 cups marsala wine
• ½ cups tomato paste
• 4 cloves garlic fine minced

Whisk all above ingredients well.  Then, in a separate bowl mix the dry batch:

• ½ tablespoon chipotle powder
• 2 tablespoons onion powder
• 1 tablespoon garlic powder
• 3 1/2 to 4 cups of vital wheat gluten flour  (start with 3 1/2 cups--and add the last 1/2 cup if the mixture is still too wet to knead.  You want it to be a kneadable texture.  Not wet.  I used all 4 cups of wheat gluten)
• ¼ cups nutritional yeast

---

Instructions

Preheat oven to 375 degrees

 1.  Once you have the wet and dry batches mixed separately and thoroughly, then and mix both batches together. 

2.  Knead for 3-5 minutes until it is all is mixed and elastic in texture, like a very firm dough. Add the reserved 1/2 cup of gluten if the mixture is too wet.  

3. With your hands, shape it into a loaf pressing to be no thicker than 1 to 1 1/2 inch thick.Now you¹re ready to bake it.  I used a deep 9 X 13 inch pan (like a lasagna pant).  There's a lot of braising liquid, so you need a pan that's deep enough so it doesn't  spill into the oven.

4.  For the braising liquid, make another bowl of the wet batch liquid as listed above, and pour into a very large & deep baking/roasting pan--a 9 X 13 inch with deep sides & then place the seitan loaf in the center and bake at 375 degrees for 20 minutes, flip it--very carefully, baste with liquid and continue to bake for 20 more minutes. I then needed to cook for an additional 20 minutes at 375 degrees--total 60 minutes. Then I lowered the oven to 325 degrees & finished baking for about 20 more minutes, until the braising liquid had thickened into a nice glaze. 

5.  Here's what the Chef advised:  Continue this process until most of the liquid has thickened up as a glaze and the seitan is firm to the touch. Allow it to sit and firm up before use.

6.  When it had cooled, I covered it in foil--and refrigerated it overnight to firm up.   Then I cut it into 4 large pieces--to freeze what I wasn't going to use right away.  It slices beautifully when it's frozen--and is just slightly defrosted.

7.  Makes delicious "bbq brisket" sandwiches--maybe add extra bbq sauce or some of the glaze & serve on a delicious bun.  My family  LOVED it as a Reuben, grilled with a panini press, with no-fat Russian dressing, sauerkraut, & a little Daiya mozzarella cheese---or with cole slaw, Daiya, & Russian dressing.

Let me know how it turns out.  Can use it for fajitas, stir-fries--etc.

 

Healthy Librarian's Notes

Have on hand:  sauerkraut, hearty rye bread with caraway seeds, homemade Russian Dressing or deli brown mustard, & Daiya mozzarella cheese.

1.  The Reuben is best with real caraway-seeded deli rye, or TJ's or Alvarado Street Bakery's Caraway Sprouted Rye Bread.

2.  Assemble the sandwiches for grilling.  We used a little Daiya Mozzarella--and it works best to first warm up the sliced brisket for one sandwich, topped with about 2-4 tablespoons of Daiya, in the microwave before grilling the sandwich.  This way the cheese easily melts, & the brisket warms up before you grill the sandwich.  Otherwise it takes too long to get the brisket warm & the cheese melted while grilling the sandwich.

3.  Each sandwich has sauerkraut & is spread with with either brown deli mustard, or homemade no-oil Russian/Thousand Island Dressing.  

4.  We grilled them without oil on a non-stick grill pan (any pan will do), & used a heavy panini weight to press them down.

 

 My new version of No-Fat Crazy Creamy Chia Russian Dressing

1 cup of regular plain soy milk

2  tablespoons of real lemon juice

1/2 teaspoon dry mustard or regular mustard  (option:  add a little horseradish for extra kick)

1/2 teaspoon salt

pinch of sugar

1 1/2 tablespoons of chia seed (or use ground chia is you don't have a VitaMix)

Mix all the ingredients in a high-speed blender until well-blended, about 1 1/2 minutes.

When it's done, remove from the blender & add 2 tablespoons of ketchup & 1-2 tablespoons of pickle relish to the mayo.

Make ahead & let this gel about 15 minutes.

Refrigerate leftovers.

 

 

Finding Soup at a Hair Salon? The Healthy Librarian's "Enlightened" Cajun Kale with "Spicy Sausage" & Rice Soup and More Of Course

 

The Healthy Librarian's Enlightened Cajun Kale "Spicy Sausage" & Rice Soup

 

 

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

I found this recipe hiding in a magazine at my hair salon.

On Tuesday I got my hair cut & colored (don't judge!), and while I waited for Michelle to mix up my "hair coloring",  I started leafing through the January issue of O (Oprah) Magazine.  The cover pitched recipes for "Healthy Hearty Soups".  "OK.  Let's check 'em out,"  I thought.

Well, they weren't exactly up to my "health" standards--filled with ingredients like beef, oil, salmon, chicken broth, or coconut milk.

But, two of these soups had "great bones"--and I knew I could easily "enlighten" them to fit my plant-based, no-added oil specifications.

So, on Thursday, I did the grocery shopping and picked up all the fixings to test out these two O Magazine soups.  As I put the groceries away, my husband graciously offered to whip up soup recipe #1:  the Cajun Kale with "Spicy Sausage & Rice.

When we took our first tastes, we both looked at each other and simultaneously said, "Whoa! This just might be one of the best soups I've ever tasted!" 

OK--you know I can sometimes get overly enthusiastic, but, honestly, if you like a little spice, and are a fan of Cajun flavors--I just know you are going to love this easy-to-prepare nutritious powerhouse of a soup.

But, soup may be a misnomer.  This is so thick, it's more like a stew.  Definitely, a one dish meal.  Add a salad, and you'll be set for the evening.

 

I had to work on Saturday, so I brought in a giant bowl of leftover Cajun Kale Soup for lunch. 

I was working with Dee--so I offered her a sample. 

Now, you have to understand--Dee is not a fan of health food, or many of my plant-based creations.  This girl is picky.

She's 100% Paula Deen style-cooking & taste preferences.   But, I just wanted to see what she thought of this soup.  

And, she LOVED IT!  She wanted the recipe on-the-spot---and was ready to head right on over to Whole Foods after work to get a package of Field Roast Mexican Chipotle so she could make the soup on Sunday.

See what I mean.  I told you it was good.  It passed the Dee Test!  And she's a hard grader!

 

PS:  I plan to "recipe-test" O Magazine's Soup #2 on Tuesday.  It looks AMAZING.  Stay tuned.

 

The Healthy Librarian's Enlightened Cajun Kale "Spicy Sausage" & Rice Soup

 

 

This just might be one of my new all-time-favorites!   A perfect mix of spicy flavors and textures--and it's chock full of nutrition!

It's a meal in a bowl--a thick soup, that's really more like a stew.

Click here to get the recipe on one page.

 

Serves: 6 generously, 8 regular portions

Preparation Time:  30 minutes

Total time:  1 hour

 

This just might be one of my new all-time-favorites!   A perfect mix of spicy flavors and textures--and it's chock full of nutrition!

It's a meal in a bowl--a thick soup, that's really more like a stew.

Serves: 6 generously, 8 regular sizes

Preparation Time:  30 minutes

Total time:  1 hour

 

Ingredients

• 6 cups of packed kale (curly or lacinato--I used lacinato)  Stem the kale, remove the ribs, & chop
• 1 large onion, finely chopped
• 2 large celery rib, thinly sliced
• 3 cloves garlic, finely chopped
• 1 medium green bell pepper, seeded & chopped
• 1 medium red bell pepper, seeded & chopped
• 2 links of Field Roast Mexican Chipotle thinly sliced  (or substitute 6-12 oz. or gluten-free TJ's Soy Chorizo sausage  NOTE: LOVED the soup with Trader Joe's Soy Chorizo MORE than with Field Roast  
• 1 Tablespoon dried thyme
• 1/4 teaspoon allspice
• 1 (15 ounce) can of Muir Glen Fire-Roasted crushed, chopped or diced tomatoes, juice included
• 4 cups of low-sodium vegetable broth (NOTE: this makes a VERY THICK SOUP--more like a STOOP.  Use 6-8 cups of broth if you like a soupier soup)
• 1-15 oz. can of white beans (cannellini or navy), drained & rinsed
  
• 1/4 teaspoon black pepper
• 1/2 teaspoon salt, or to taste
• 1 teaspoon agave nectar or maple syrup (optional)
• 4 cups of prepared brown rice  (I've used both Trader Joe's/Rice Expressions frozen cooked brown rice (microwavable) & Trader Joe's Microwavable Rice Medley (brown rice, red rice & Black Barley).  2 pouches=4 cups)  LOVED the Rice Medley.

Preparation

1.  Preheat the soup pot on medium-high heat.  Add the chopped onions and celery and cook for 4 minutes, stirring occasionally, adding a small amount of extra broth or water if the vegetables begin to get too dry or start sticking to the pan.  Cover pot & cook for another 3-5 minutes until the vegetables are tender and translucent.  Halfway through, stir the vegetables, & add just a little broth or water if they are getting dry or sticking to the pot.  Once the onions & celery are translucent, add the chopped kale, garlic, peppers, & sausage, and cook until the peppers soften--about 5 minutes.  Mix in thyme and allspice, stir, and cook 1 more minute.

3.  Add tomatoes, broth, and black pepper.  Bring to a boi, reduce heat to low, and simmer, covered, until greens are almost tender, 20 minutes.  

4.  Add the beans.  Add salt to taste, and agave or maple syrup.  (If freezing the soup, stop here and add the rice after defrosting)

4.  If serving immediately, add rice and continue to simmer soup, uncovered, until the kale is tender, about 10 to 15 more minutes.

 

6-8 Servings

Freeze for up to 2 months.

 

 

Here's What Else We Had for Dinner This Week

 

 

Farmer's Pie By Jill  (Increase the ingredients by a third to make enough for a  9 x 13 inch pan)

 

 

Farmer's Pie by Jill - French Lentils, Peas, Mushrooms, Onion, Garlic Topped with Mashed Sweet Potatoes

 

 

 

This quick, hearty casserole makes up quickly, and is large enough for plenty of left-overs, if you increase the ingredients by one-third.  So why not?

The recipe comes from Healthy Girl's Kitchen, and uses convenience ingredients like TJ's vacuum packed French Lentils, canned (but not sweetened) sweet potatoes, & frozen peas.

I thought it could use a little punch in the spice department (but, that's just me)--and it turns out that Penzey's new Salt-Free seasoning, Forward, adds just the right punch, to kick this Farmer's Pie up a notch!  I sprinkled it on my own serving--not into the pie.

Find the recipe for Jill's Farmer's Pie here  But I highly recommend you increase the recipe by 1/3 so it fits a 9 x 13 pan, and you'll have plenty of leftovers.

 

 

• Special extra bold black pepper
• Onion
• Paprika
• Garlic
• Turmeric
• Spice extractives (including oleoresin of celery, rosemary, black pepper, thyme, basil, paprika)

 

 

Robin Robertson's Roasted Vegetables with Luscious Lemon-Cannelini Sauce

 

This is a Gorgeous Nutritious Delicious Combination of Roasted Vegetables

Butternut Squash, Baby Yukon Gold Potatoes, Chopped Onions, Carrots, & Brussel Sprouts

 

We enjoyed this for dinner one night, along with a big salad, and there were plenty of leftovers for lunch the next day.  This is definitely a "keeper recipe".  

Imagine a warm sauce made from cannelini beans, lemon juice, nutritional yeast, & herbs.  Crazy, huh?   That's why Robin Robertson is one of my favorite recipe "designers".  This lady is creative, with a great sense for what tastes good.

I highly recommend this easy-to-do sophisticated no-oil vegetable dish.

Find the recipe here.   Just leave out the oil.  I did spray the vegetables very lightly with Spectrum's High Heat Canola spray, but you can certainly skip it.

 

Want to Make It a "Dinner & a Movie Night"!

 

Here's what I can recommend.

1.  Departures.  This won the Academy Award for the Best Foreign Language Film for 2008.  I  don't want to say too much--lest I spoil the surprise of your own discovery.  My husband & I both put this on our list of the top 10 best films we've ever seen. Unlike anything I've ever seen.  On Sunday night, our book club will be watching this for a "Dinner & a Movie Night".

2.  Paul.   This one was a big surprise.  A warm, sweet, goofy, hilarious, irreverant film that feels like ET for grown-ups.  It's all about friendship and loyalty.  Sexual language, some drug-use, & religious commentary that some might find offensive--so click on the link & read the review first.

 3.  Want some recommendations for some "Movies for Grown-Ups" that you might not have thought of?  Check out Frederic & Mary Ann Brussat's List of the Most Spiritually Literate Films of 2011.  That's how  I discovered, Paul.  I always check with Frederic & Mary Ann whenever I add films to my Netflix queue.

4.  My Week with Marilyn.

5.  Carnage.  

6.  The Way.  One of my favorites.

 

 

 

What's Cooking? Emily Malone's Nutrient-Packed Triple Bean Indian Spiced Chili - Tweaked by the Healthy Librarian

 

Indian Chili - Daily Garnish's Recipe, Tweaked by the Healthy Librarian

 

I have no business posting a recipe before I head out of the house this morning--then on to the gym, then on to work, & then on to a post-Anniversary Celebration for 6 of us who celebrate our wedding anniversaries around Christmas time. 

It's defintely one of those "Too-Busy" days.

Here's the quick back story on this recipe:

On Tuesday, I spotted a gorgeous Indian Spiced Vegan Chili on the Daily Garnish--a blog I visit often.   I was introduced to Emily Malone's vegan chitchat/culinary chef recipes/running/fitness/new mom blog a couple of years ago by my niece Jamie, who went to middle school with Emily.   It was  Emily who turned me on to that amazing "peanut butter without the fat" product: PB2!

She's a culinary school-trained chef who's cooking vegan.  Her recipes rock. They're just not oil-free. 

Now, back to Emily's chili.  I tweaked her recipe a little--ditching the olive oil, mixing together sweet potatoes & baby Yukon Gold potatoes, substituting the milder sweeter Ancho Chili powder (from Penzey's) instead of regular chili powder, upping the Garam Masala (love this spice), and mixing a Vindaloo Curry seasoning from Penzey's) with regular curry.  I also added red lentils to the mix, to up the protein, fiber, & iron ante.  And I like how it thickens stews & chilis.

The result was nothing short of amazing.  This is easy.  It's a nutritional powerhouse.  It's pure comfort food.  And we had enough for 6 giant portions.   Two dinners & a lunch.   

 

Indian Vindaloo Curried Triple Bean Chili ala Daily Garnish & the Healthy Librarian

 

For a copy of the recipe on one page, Click Here 

Serves - 6 giant portions

Prep TIme:  15 minutes

Cooking Time:  45 minutes to 2 hours  (depending upon how long you want the flavors to meld.  Flavor improves the longer it cooks.  Next day it's even better)

 

Ingredients:

1 large sweet onion, chopped

4 ribs of celery, diced

1 pound of peeled sweet potatoes cubed

1 pound of baby Yukon Golds, cut in thirds, or in halves, unpeeled

Note:  you can substitute any combo of 2 pounds of potatoes

4 cups of low-sodium vegetable broth

1 can of Muir Glen Fire-Roasted diced tomatoes

1 can of salt-free garbanzo beans, rinsed & drained

1 can of salt-free kidney beans, rinsed & drained

1/3 cup red lentils  (these add protein, iron, fiber, and help to thicken the chili)

1 jalapeno, seeded and minced

1 1/2 tablespoons of curry powder

1 1/2 tablespoons of Vindaloo (curry) seasoning (Penzey's)

Note:  substitute 3 tablespoons of curry powder if you like)

1 tablespoon of Ancho Chili Powder (Penzey's)  you can substitute regular chili powder

1 teaspoon turmeric

1 teaspoon Garam Masala - Emily used just 1/2 tsp. (I can find this at my regular grocery store in the "better" spices section)

1/2 teaspoon salt (more or less to taste)

 Soft multi-grain or whole wheat flatbread or pita can be "pretend" Naan, the delicious Indian-style bread that's often made with butter, or oil, or other fats.

 

Preparation:

1.  In a large PREHEATED Dutch oven or heavy-bottomed soup pot, dry-saute the onions & celery over medium heat.  After 3 minutes, stir, cover the pot, lower the heat, & let them soften & brown for 5-7 minutes.  Watch that they don't burn or dry out.  Add a little broth if they start to dry out or stick, to deglaze the pot.

2.  Once browned, add the potatoes, the broth, tomatoes, beans, lentils, jalapeno, spices, & salt (if using).  Bring pot to a simmer.

3.   Once it begins to boil, reduce heat, cover & cook until the potatoes are tender.  Emily advises:  "You really only have to cook this until the potatoes are tender, but in my opinion, chili is always better if you allow it to cook for at least a few hours.  Extra cooking time allows the flavors & spices the time to intensify & develop."   Emily is a culinary-school-trained chef.  She knows!!

4.  Before serving, taste and adjust the seasonings.

5.  Serve with warmed soft-style whole grain flatbread or pita.

Enjoy!

 

Nutrition Facts Emily Malone/Healthy Librarian Indian Spiced Vegan Chili
Serving Size: 1 serving
Amount Per Serving
Calories	225
Total Fat	0.6g
Saturated Fat	0g
Trans Fat	0g
Cholesterol	0mg
Sodium	232mg
Carbohydrate	43.5g
Dietary Fiber	11.6g
Sugars	8.2g
Protein	11.9g
Vitamin A 6% Vitamin C 30% Calcium    13% Iron 18%

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

 

Zingerman's Reuben Sandwich on Rye

 

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

 

 

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

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

-My Husband, the Lab Rat-

 

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

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

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

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

 

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

 

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

 

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

 

The Lab Rat's Brilliant Seitan Reuben Discovery:

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

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

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

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

 

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

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

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

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

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

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

 

So, it was decided.  No turkey for Thanksgiving.  

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

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

Here's what I came up with:

 

 

Wednesday Night Dinner

 

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

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

Have on Hand for Lunches and Noshes

 

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

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

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

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

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

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

Assorted hummus

Larabars for the "little man".

Thanksgiving Dinner

   

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

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

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

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

Cranberry Orange Walnut relish

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

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

 

Lab Rat's Birthday Cake

 

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

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

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

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

 

Friday Night Dinner

 

Leftovers!!!!

Saturday Night Dinner

 

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

Sunday Brunch

 

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

 

And that's it so far, for me. 

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

Using Medical Journals to Guide Your Cooking - Immune-Boosting Mushrooms and Inflammation-Fighting Vegetables - Three Favorites Recipes - Two Favorite Movies - Three Thanksgiving Dishes to Try

 

 

Big Vegan's Creamy Triple-Mushroom Fettucine - Is It an Immune Booster Shot?

 

If you received this post via email, click here to get to the web version--there are videos you won't see in your email.

My husband & I returned from a jam-packed wonderful Wellness Forum Weekend late on Sunday afternoon.  After 3 days of sitting, listening, and taking pages of notes I was glad to be home.  And I was so happy that we had a big pot of Sweet Potato Spinach Soup in the fridge for dinner.

Strange factoid:  Both of us are used to eating so much food at home, that we both lost weight on the  meals served in the hotel--in just 2 1/2 days.  I was disappointed that Chef Del wasn't able to prepare the meals, as he did last year.  He's an amazing chef.  This was a hotel's version of plant-based fare.

Biggest surprise:  I got to meet some HHLL readers who attended the conference and introduced themselves to me.  This was so much fun for me--delightful--and totally unexpected!  It was a pleasure to meet, talk, and compare notes with everyone.  I met readers from Florida, Ohio, Wisconsin, Pennsylvania, Idaho, California, and Connecticut.  Hope I'm not leaving anyone out.  Thank you so much for taking the time to introduce yourselves and stopping by to chat. I only regret that we couldn't talk longer.

Lots to report on what I learned at the conference.  But, you'll have to wait until later in the week.

The most practical "I can take-this-back-home-and-use-it"  information came from:

• Janice Stanger, PhD: "Ten Dangerous Nutrition Myths" - I thought I would know everything on this list--I was wrong!
  
• Janice Stanger, PhD:  "It's Toxic Out There: Seven Steps You Can Take Now to Protect Yourself and the Planet" - Except for BPA and teflon, I kind of turn a blind eye to the info on toxins--but Janice definitely opened my eyes.  Think air fresheners, pesticides, household cleaning products, cosmetics, shampoos, body lotion, hair dyes, scented candles, mercury, and more.
• Gene Baur:  "Farm Sanctuary: Changing Hearts and Minds About Animals and Food"  OK, I've got to admit, before hearing Gene, this was the talk I was least interested in.   But, Gene is  a compelling speaker who just laid out the facts & photos about what goes on in factory farming. Think Food, Inc.  Frankly, it's hard to ignore what he had to say--and he made some good arguments about the free-range & pastured livestock industry, as well.  It's not as idyllic & pastoral as I thought it was.  His bit about dairy cows was particularly disturbing, and all new information for me.
• Dr. Caldwell Esselstyn, Jr:  "Yes, You Can Prevent & Reverse Heart Disease"   OK, I've heard this talk at least 4 different times--in short, medium, long, & one-on-one versions.   But, it was still a research-packed talk that helps reinforce what I already know--and I still came away learning something new.
• Ann Esselstyn:  "How to Set Up a Kitchen to Prevent & Reverse Heart Disease" - More reinforcement to carefully read labels, add greens every chance I can, skip the desserts, and keep a lid on the nuts!  I hope I can have half as much energy as Ann does when I'm her age.  She's a testament to the plant-based diet.  And who do you think I saw at my early Monday morning yoga class?  You guessed it!

 

Thanksgiving is Around the Corner!  Let's Talk Recipes for the Holiday Weekend

 

Thanksgiving is fast approaching--and I just have to share three new recipes that have  knocked-my-socks-off since returning home on Sunday!  And it's only Tuesday!  You just might want to try them out on your guests over the long holiday weekend.

• Creamy Triple-Mushroom Fettucine--This just might be one of the best dishes my husband has ever made.  It's from Robin Asbell's Big Vegan.
• Sweet Potato, Spinach, Fire-Roasted Tomatoes, & (a little) Peanut Butter Soup  It's from Quick-Fix Vegan.
• French Lentil Dijon Chipotle Spread--It's a sandwich spread, it's a dip, it's easy & it's delicious. It's from Cynthia Lair's Feeding the Whole Family.  Recipes for Babies, Young Children & Their Families.

 

The Janice Stanger Research Connection to These Recipes

 

According to some of the research presented by Janice Stanger at the Wellness Forum's Fall Conference, each of these recipes brings a little something to the table when it comes to giving us an immune-boost.

• Two of the recipes contain mushrooms--the evidence for their immune-boost is mostly preclinical, in the test tube, culture dish or animal stage.  We'll have to wait a bit for the randomized-controlled human trials.  But, there's no harm in getting a head start, in case the preclinical studies pan out some day.  Mushrooms have been used medicinally in many traditional cultures for years.
• The soup recipe is filled with vegetables high in anti-oxidants, and they are cooked quickly, retaining their immune-boosting benefits. This is research you can take to the bank.

 

Janice Stanger's Myth-Buster #9 - Chicken Soup Is the Best Food If You Have a Cold, But It's Not Because of the Chicken!

 

Check out the title of the study Stanger shared with us.  It was published in 2000 in the prestigious respiratory medicine journal, Chest.  And then it was re-published in Chest's 75th year commemorative issue in 2009!  This article has been a long-time favorite.

Special Report:  Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro (in the test tube or culture dish). Rennard, BO, et al.  Chest  118(4):1150-1157, October, 2000.  Want to read it?  Here it is!

Here's the research behind what makes chicken soup good for the common cold:

Back in 2000, Barbara Rennard & her colleagues tested each component of a special recipe for Grandma's Chicken Soup.  One at a time they tested each ingredient of the soup to see which one had the strongest effect on inhibiting the immune response that's responsible for our miserable cold symptoms.

Which ingredient do you think had the most potent effect on inhibiting neutrophil migration?

• Chicken
• 3 Onions
• 1 large Sweet potato
• 3 Parsnips
• 2 Turnips
• 11-12 carrots
• 5-6 celery stalks
• 1 bunch of parsley
• Salt & pepper

Turns out, all the anti-inflammatory action of the soup came from its lightly cooked vegetables--not from the chicken.  The chicken broth had no benefit at all on inhibiting neutrophil chemotaxis.  Zippo.  That is...until the vegetables were added to it.

All the benefits of the broth on human immune cells came from the vegetables--and cooking them just 8 minutes was the optimal time--just until they were tender.

Take home message:  Don't overcook your vegetables!

 

"That some interaction takes place during the cooking seems likely as the soup acquires maximal inhibitory activity shortly after adding the first group of vegetables. 

While still active, inhibitory activity does decrease slightly during the later stages of the preparation.

The current study demonstrates a statistically significant inhibition of neutrophil chemotaxis by (vegetable) chicken soup in vitro.  This was not an "in vivo" (human) trial.

[Just to be perfectly clear]  The current study assessed a single measure of the inflammatory response, migration of neutrophils."

 

If you want an extra immune system boost--Dr. Stanger recommends you think about adding more mushrooms to your meals.

They've got more than 300 compounds that will increase the production of white blood cells and boost your immune system.  The #1 mushrooms for boosting immunity are: shiitake, maitake, & reishi, but, even white button mushrooms have recently been shown to have plenty of immune-boosting power.  Check out this article,  "The Effects of Mushrooms During Inflammation,"  BMC Immunol. 2009 Feb 20;10:12.  You can read it here.

So, here's the interesting way mushrooms work in the presence of disease--they seem to promote an appropriate immune response--inhibiting tumor growth or even destroying disease-causing microbes--but leaving healthy cells or beneficial bacteria alone.

Here's an example:

In a recent study of treatment for gingivitis (gum disease), researchers tested a mushroom extract against mouth bacteria.  Then they compared the results to what happens when a commonly used gingival mouthwash, chlorhexidine, is used.

The cholhexidine killed both the gingival-causing bacteria, as well as the benefiical bacteria in the mouth.

The mushrooms, on the other hand, had an appropriate immune response--and killed only the gingival-causing bacteria.

Read the full article here.  Ciric, L. et al "In Vitro Assessment of Shiitake Mushroom (Lentinula edodes) Extract for Its Antigingivitis Activity,"   J Biomed Biotechnol. 2011; 2011: 507908. 

As much as I'd like to believe that mushrooms can perform magic on humans, at this point in time, most of the immune-boosting mushroom research is being done in the test tube, the culture dish, or on animals.  I checked PubMed, The Natural Standard Database (the authority on integrative medicine , Sloan-Kettering's Integrative Medicine Database, & more). 

The results are positive, but we'll have to wait to see the randomized-controlled human trials, for the final word. Personally, I wouldn't be surprised if we see something positive--not as a cure--but as an immune-booster.  

As for me, I'm going to add mushrooms whenever I can--they taste great, and I'm betting they're health-promoting.

Looking for some other natural cold or flu-fighting tools to put in your arsenal?  Read this HHLL post from 11/09:

Advice From the Experts on How to Protect Yourself From Colds and Flu. How to Boost Your Immune System and Avoid Germs. What Foods and Supplements Will Help the Most?

And Now for the Recipes!

Immune-Boosting (Maybe In Vitro) Creamy Triple-Mushroom Fettucine (from Asbell's Big Vegan)

 

Creamy Triple-Mushroom Fettucine

 

Creamy Mushroom Sauce for the Fettucine

 

Browning the Sliced Seitan for the Fettucine

 

A big thank-you to MLB, a blog reader in Philly who recommended Robin Asbell's Big Vegan to me.  So far, everything I've made from it has been amazing.  And I only have 348 recipes to go.

We had this for dinner last night and I just couldn't believe how fabulous it was.  It's got a dense, rich, and creamy sauce with just a hint of wine & spice.  The seitan provides just the right texture & mouth feel--not to mention, it's a huge protein boost.

If you want to get fancy, sprinkle a teaspoon of toasted chopped walnuts on top. 

Get the recipe on one page here.

 

Nutrition facts are for 1/4 of the recipe that includes the walnuts.

Nutrition Facts Big Vegan Creamy Triple-Mushroom Fettucine wt Walnuts
Serving Size: 1 serving
Amount Per Serving
Calories	396
Total Fat	5.1g
Saturated Fat	0.4g
Trans Fat	0g
Cholesterol	0mg
Sodium	382mg
Carbohydrate	57.5g
Dietary Fiber	7.6g
Sugars	4.2g
Protein	26g
Alcohol	2.7g
Vitamin A 18% Vitamin C 19% Calcium    16% Iron 30%

 

 

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

 

 

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

 

My husband picked out this recipe from Robin Robertson's Quick-Fix Vegan to try last Thursday night, when I worked late.

This one is definitely going to go on my Go To Quick-Dinner List.

It's got it all.  Speed.  All the nutrient-dense ingredients.  Lots of spice.  And it smells heavenly.

I brought some of our left-overs to work yesterday, and every one of the healthy librarians who tasted it gave it a huge thumbs up.  I promised them I'd post it today!

Robin Robertson says it serves 4.  Don't believe her.  We always eat huge portions, and we got at least 6 servings out of it!

Click here for the recipe on one page.

 

Nutrition Facts are for a heaping two-cup serving made with Better'n Peanut Butter & no crushed peanuts

 

Based on using Better'n Peanut Butter & no chopped nuts

Nutrition Facts Quick-Fix Vegan 2 cup serving Enlightened Sweet Potato Spinach Soup
Serving Size: 1 serving
Amount Per Serving
Calories	148
Total Fat	1.5g
Saturated Fat	0g
Trans Fat	0g
Cholesterol	0mg
Sodium	554mg
Carbohydrate	28.7g
Dietary Fiber	7.1g
Sugars	11.6g
Protein	6g
Vitamin A 159% Vitamin C 46% Calcium    15% Iron 17%

Cynthia Lair's Protein-Packed French Lentil Dijon Sandwich Spread/Dip with Chipotle

 

 

French Lentil Dijon Spead/Dip Ingredients

 

French Lentil Dijon Dip - OK It's Not Much to Look At - But It Really Tastes Delicious

 

French Lentil Dijon Sandwich Spread with Roasted Red Peppers 

 

My son & daughter-in-law's friend, natural foods chef Eli, of "Eat with Eli", brought over her favorite cookbook as a gift, to celebrate the arrival of their new baby girl in October.   Cynthia Lair's  Feeding the Whole Family.  Recipes for Babies, Young Children & Their Parents.  Sasquatch Books, 2008.

Cynthia is a cooking instructor at Bastyr University in Seattle and she has a quirky/funny cooking video website called:  Cookus Interruptus, How to Cook Fresh Local Whole Foods Despite Life's Interruptions. It's really a blast (with a title like that!)--and even though Cynthia doesn't cook exactly as I do--she's got some excellent cooking tips, techniques, information, & recipes on her site.  Check it out.

 

 

Now, back to the French Lentil Dijon recipe.

This recipe just jumped out at me when I leafed through Lair's cookbook.  It takes all of ten minutes to prepare--and it's star ingredient is French Lentils--one of the best beans out there.  High in taste, iron, protein, the amino acid lysine, and fiber.   This dip is loaded with flavor & keeps in the fridge for about a week.

I've served it as a dip, and a sandwich spread.  Add a little avocado, tomato, lettuce, sprouts, & roasted red pepper and it can't be beat for a fast nutritious lunch.   It's last minute pantry food.

I've since shared it with my kids, the healthy librarians at work, and some of my friends--and now with you.  But thank Cynthia Lair, not me.

Everyone seems to add their own special flair to it.  Mary, the librarian added the chipotle, and I'm now adding it to mine!  Snez added a green onion.

Warning:  You must use French Lentils.  Not brown. Not red.  Only French.  If you're lucky enough to live near a Trader Joe's, use their already steamed, long-shelf-life lentils that come in a light blue box.  You'll find them either in the produce or the meat & cheese refrigerated cases.   These are French, and they really speed up the prep time.

Last thing:  It really works best to make this in a processor, although a VitaMix will also work--it's just harder to clean out.

 

Get a copy of the recipe on one page here.  Note: When I made this on 11/22/11 I noticed I had forgotten a key ingredient--1 tablespoon of lower-sodium tamari (or soy sauce)--and I didn't mention that the pepper in the recipe was ONLY if you weren't using the chipolte.  Sorry, if I ruined anyone's recipe!  My recipe has now been corrected--and it tastes delicious!

 Nutrition info is based on three servings for the recipe

Nutrition Facts Healthy Librarian's French Lentil Dijon Sandwich Spread
Serving Size: 1 serving
Amount Per Serving
Calories	133
Total Fat	3.3g
Saturated Fat	0.3g
Trans Fat	0g
Cholesterol	0mg
Sodium	433mg
Carbohydrate	15.9g
Dietary Fiber	5.9g
Sugars	2.2g
Protein	7.4g
Vitamin A 0% Vitamin C 3% Calcium    2% Iron 14%

 

Movies for Grown-Ups - Two I've Recently Seen That I Can't Stop Thinking About

 

Take Shelter

Click Here to Get the Trailer If You Don't See It on Your Screen

 

 

 

In a Better World

Click Here to Get the Trailer If You Don't See It on Your Screen

 

 

 

Three Recipes on My Tentative Thanksgiving Menu

 

These three were recommended by MLB in Philly.  She LOVES the mushroom soup, and the waldorf salad.  She hasn't tried the chocolate-pumpkin bread pudding, but the NYT's Tara Parker-Pope swears by it.

Roasted Triple Mushroom Soup--Nix on the olive oil and sour cream.  Use vegetable broth.

Chloe Coscarelli's Chocolate-Pumpkin Bread Pudding--I'll use faux coconut milk, not sure whether I'll use sugar or maple syrup.

Kale Waldorf Salad--Honey Crisp apples.

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

 

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

 

 

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

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

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

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

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

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

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

 

 But Then My Day Got a Whole Lot Better!

 

1.  I made fresh coffee.  That always helps.

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

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

 

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

 

 

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

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

 

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

 

 

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

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

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

 

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

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

 

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

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

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

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

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

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

 

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

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

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

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

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

 

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

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

 

Plant-Based Italian Wedding Soup Rapido

 Spinach Carrot Tomato Salad with Lemon Balsamic Dijon Mustard Honey Dressing

 

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

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

 

Air-Popped Popcorn

How to make Barbecue Air-Popped Popcorn: 

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

 

 

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

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

 

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

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

 

 

What's Life Like Cruising in the Plant-Based No-Oil Lane? 10 Days in the Life of the Healthy Librarian with all the Boring Details. We Get By With a Little Help From Our Friends, Family, & Blog Readers. Recipes, Too!

 

Drawing by Robert Krulwich 

 

These Things I Know To Be True

 

 How Do You Change the Way You Eat?

1.  Get educated.  Here's a good start.

2.  Learn to cook food that tastes delicious.

3.  Do it day after day until it's a habit, and your preferences change.

4.  Find a support group of like-minded people to inspire you.  Habits are contagious.

-The Healthy Librarian-

 

 

How can we change our behavior?

"So, in seeing it differently the temptation is less. And the way we do that, as Aristotle understood years ago, is through habits.

We have habits of politeness. We have habits of self discipline. And you change your mind by changing your behavior.

Or as the Alcoholics Anonymous folks say, you fake it 'til you make it. And so by changing your behavior in small ways, that helps you control your impulses on the big things."

-David Brooks, interviewed by Diane Rehm on NPR about his newest book, The Social Animal, on Thursday, March 10, 2011-

 

 

Want to get really good at something? 

1.  Do it everyday!

2.  And find yourself a knowledgeable mentor who will give you constant feedback, point out your tiniest errors, and push you to take on tougher challenges.  Simple, huh?

-The advice of Malcolm Gladwell, Geoff Colvin, & Daniel Coyle, three authors who have studied success-

 

 

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

Today I really did plan to write my follow-up post to: "Fifteen Months Into the Esselstyn-Style Plant-Based No-Oil Way of Eating - The Healthy Librarian Spills the Beans - And It's All Good! Can't Wait to Compare Notes with Bill Clinton on Saturday"     That's  going to be the one with my favorite tips, tools, recipes, & pantry staples.   But, my brain wrote an entirely different post this morning while I was taking a Spinning Class.   So, that's what you're going to get.

Sorry--I'll start that toolbox post as soon as I get this one out!

 

 

The Past Ten Days, Cruising in the Plant-Based Lane

 

 

I'll be honest with you.  The hardest part of sticking to a plant-based diet is eating out with friends, or getting together socially with friends & family.  It's easy to "eat right" at home.  But, when you venture into the "real world"--that's when the challenges really begin!

In July 2010 Dr. Pam Popper, who runs the Wellness Forum, and is featured in "Forks Over Knives" said something that really made an impression on me. 

"The longer I stuck with the plant-based no-oil diet, the less awkward & easier it got for me, socially.  

Once my family and friends realized that this was more than a fad for me--that I was really serious about it--they respected it.  They stopped bugging me.

They stopped pushing nachos, burgers & fries, & cakes my way.  They made sure there was going to be something I could eat when they invited me over."    paraphrased from a conversation with Dr. Pam Popper

 

Pam's right.  Now that I'm over 15 months into living in the "Plant-Based Lane", things have changed.  A lot.  

So--sticking with this whole theme of "what's in my toolbox of tricks" that keeps me moving on the "almost" straight-and-narrow plant-based path, I keep thinking about how this past week played out.  How effortless  "my so-called diet" has now become.  Basically, it's a non-issue.

And it really is a group effort, because of all the support I get from you, from my husband, my co-workers, my family & friends, the research I read, and the Esselstyns.

 

Thursday, September 8, 2011  

 

1.  The plant-friendly party at work:  My friend and co-worker, Marlene decided to treat the entire library staff to a deluxe catered Mexican lunch.  She had recently been recognized for her outstanding work with a Caregivers Award that came with cash--and she generously shared her bounty with all of us.  

Where am I going with this?   Support from co-workers, silly.  Marlene made sure that 1/2 of the lunch included vegan enchiladas, guacamole, salsas, vegetables & rice--nothing fried, no meat or cheese or dairy, no lard.  She also included a gorgeous fruit salad for dessert--and a healthy chip alternative to the typical tortilla chips.  

She did not have to do this--but she did!  Sure there was a platter of fried foods with pork, steak, cheese, & chicken flautas, burritos, & tacos---and plenty of chocolate chip cookies--but, she made sure there was a healthy alternative.  Update:  everything was devoured--leaving almost zero left-overs.   Learn more about the healthy librarians with whom I work, here.

2.  A surprising phone call from my niece:  M. left me a voice mail message.  "I need to ask you something.  Call me."   OK--I had no idea what this might be.  Turns out, she had recently watch CNN's "The Last Heart Attack"--and it made a huge impression on her.  She was ready to change how she ate.  But...now she had a new dilemma.  Her baby's pediatrician strongly recommended she start her very healthy active--but slim six-month old on meat, now!  She didn't want to--what did I think?

3.  A text from my daughter-in-law:  "So excited you posted the Tortilla Soup recipe...I have been craving that.  I also got [your Son #1] to agree to watch Forks Over Knives & read Dr. E's book. 

 

Friday, September 9, 2011

 

1.  Inspiring emails:  I continually receive inspiration from people all over the world who share with me their success stories of renewed health after starting a plant-based no-oil Esselstyn-style diet. Nothing beats reading about someone else's successes!  Some had heart attacks. Some had multiple bypasses.  Some had stents.  Some just wanted to get off of the poly-pharmacy treadmill.  Some did it for prevention.   On Friday I received some special ones, that knocked my socks off--along with plenty of great tips for salad dressing recipes and where one can eat out "safely".  Like this link to a Dr. McDougall listing of "safe" restaurant suggestions--you'll have to do a lot of scrolling.

2.  Grilling indoors.  I ran out of propane for my grill.  Who knew that my grill pan would do an even better job?   As my husband took off to usher at our synagogue, he asked if I could grill some quick MATCH "Chicken" burgers for dinner.  Sure.  No problem.  I mixed them all up--took them out to grill--and darn it!  The propane tank fizzled.  And the spare hadn't yet been re-filled.  Now what?   Bingo!  I heated up my Cuisinart Green Gourmet (no-Teflon) Grill pan & those burgers turned out absolutely delicious.

MATCH "Chicken" Burgers, Sprouted Wheat Bun, Lab Rat's Homemade Pickles, Baked Squash & "Fried" Yukon Gold Potatoes

 

This recipe comes from an old favorite Perdue Ground Turkey Burger Recipe that I refused to throw out.  My husband, son #2, friends Cheri, Neal, and their college-aged son are also fans of these burgers.  

 

Grilled "Chicken" MATCH Burgers (has soy, gluten, & a smidge of canola--so they're not-Esselstyn-approved)   

 

Click here to find out more about MATCH

 

1 pound package of MATCH Chicken

1 cup of Ian's whole wheat panko crumbs

1/2 cup chopped onion

1/2 cup chopped sweet red or green pepper

3 TBS worcestershire sauce (vegan or regular)

1 TBS dry mustard

1 TBS Dijon mustard

2 TBS ketchup (no/low sugar/salt preferred)

1 1/2 tsp. Bone-Suckin' Sauce Seasoning & Rub

1 + teaspoon curry powder

 

Mix it all together.  Make six patties.  If grilling outside, put these in a grill cage (to prevent sticking) because they're very very low fat--or grill them inside like I did, using a grill pan.   Do not overcook--don't want to dry them out.

We enjoyed them on an Alvarado Street Sprouted Wheat buns, with some baked squash, "fried" Yukon Gold potatoes, & Appetite for Reduction Cool Slaw.

 

 

 

Nutrition Facts Healthy Librarian's MATCH No "Chicken" Burgers (makes 6) Serving Size: 1 serving Amount Per Serving Calories 178 Total Fat 4.2g       Saturated Fat 0g       Trans Fat 0g Cholesterol 0mg Sodium 444mg Carbohydrate 21.3g       Dietary Fiber 5.3g       Sugars 3.4g Protein 15.7g Vitamin A 9% Vitamin C 44% Calcium    7% Iron 19%

 

 

 

 Saturday, September 12, 2011

 

1.  One of so many 9/11 10th anniversary stories that touched me deeply,  NPR's Story Corps "Slain Priest, Father Mychal Judge--Bury His Heart, Not His Love".  A highly recommended short read.

2.  Oatcakes with San Marzano Tomato-Kale "Gravy".  Received an email from Mike in Louisville (a guy who appreciates really good food) along with a fabulous-sounding recipe to try.  Long family history of early heart disease, & his 48 year-old sister's heart attack motivated him to go Esselstyn plant-based. Lost 45 pounds in six months.  I'm trying his recipe for dinner tonight.  My friend Fran is going to give it to her amateur chef-husband to test-drive it in his kitchen, too.  We'll let you know!

3.  Eating out with friends.  Asian Vegan.   On Saturday night, 10 of us gathered at a local Asian restaurant that has a wonderful gigantic round table complete with a Lazy-Susan--perfect for sharing dinners.   Plenty of vegan options, here--including the new addition of Gardein chicken.  But, certainly no oil-free options.  I should have asked--I didn't.  Of the 10 in our group--6 ordered meatless.  The times they are achangin'!  But, four hours later--my stomach felt uncomfortable--and I'm not one to ever have stomach issues.  It stayed with me all night.  No big deal--but it was there--nonetheless.  The dishes weren't oily--but I'm sure they weren't oil-free.  Was that the reason for the stomach woes?  Bottom Line: Dining out with friends is always fun--and I'm glad there are decent dining options.  Next time I'll specify, "no-oil" please.  I've done it before--I'll do it again.

4.  The After-Dinner Birthday Dessert.  Gourmet Sorbet works!  After dinner we all went to the home of one of the couples in our group for a "surprise" 60th birthday dessert.  Cake, Jeni's  Dark Chocolate & Buckeye Ice Cream, Jeni's Poached Pear Riesling Sorbet, & fruit salad.   I passed on the cake.  I couldn't pass up on a small taste of Jeni's Dark Chocolate, and I thoroughly enjoyed the Poached Pear Riesling Sorbet.

 

Sunday, September 11, 2011

 

1.  Post-Spin Class Girl-Talk Update with My Plant-Based Spin Buddy, Ms. C.   I hadn't had a chance to catch up with Ms. C for awhile.  I was in a rush--but, Ms. C had way too much to share.  It was worth it!

• She's been eating Esselstyn-style plant-based for over a year, now.  It was high time for a new wardrobe.  She promised herself she would wait a year before buying new clothes.  "How'd you manage that?  Your clothes had to be falling off!"  I said.   "Well, I did buy a few things. But, yesterday was a big shop."   She said she had reached the point of no-return.   Her old way of eating was now history for her and her husband.  They feel way too good, know way too much, and their health has improved so much--that she knew there was no going back.   Ms. C started this diet to support her husband's health--she was average weight--and thought she was in good health.  But, her subsequent weight loss--and her new & improved annual physical convinced her--and her doctor, that she was on to something!
• Following All the Rules.  No exceptions!  If you have heart disease, diabetes, or weight issues you cannot eat walnuts, avocados, Larabars, dried fruit, probably no more than 2 or 3 pieces of fruit a day, or add fruit into a Green Smoothie.  Some of us can get away with this.  Or maybe we're just kidding ourselves. Others cannot. They'll gain weight & won't see all the blood sugar & lipid improvements they're after.   Ms. C, my husband, & I don't have heart disease--and seem to be able to get away with these "sometimes-but-not-daily" additions to our diet without weight gain or problems.  Ms. C's husband knows he needs to be vigilant--and follow the rules!  I'm just saying.....
• Eighty-Something Enlightenment after CNN's "Last Heart Attack"--Ms. C's 80-something in-laws are the poster-children for why you want to eat plant-based--if you get my drift.  To them there's nothing wrong with corned beef sandwiches, brisket, lox & cream cheese, & cheesecake.  They didn't understand Ms. C's & her husband's new way of eating.  Not at all.  That is--until last Saturday. They confided to their grandson that they saw Dr. Gupta's show, "The Last Heart Attack".    It was a light bulb moment!  "Ah ha!  Now we understand why your mom & dad are eating that way!  We're glad.  Good for them!"    And good for all of us that Dr. Gupta so articulately explained the benefits of a plant-based no-added-oil diet.

2.  Kitchen Lab Experiments!  Lightening up Healthy Girl's Kitchen Creamy Asian Dressing recipe.  Wendy of HGK posted a delicious sounding redo of a Creamy Asian Dressing that was made with a 1/2 cup of olive oil.   Her redo subbed 1/2 cup of almonds for the oil, plus it had some toasted sesame oil in it.  

Hmm.  I wondered how it would turn out if I subbed Mori-Nu Low-Fat Silken Tofu for the almonds--and then subbed toasted sesame seeds for the sesame oil.   I loved how my re-do of Wendy's re-do turned out.

It makes plenty, and I loved it on top of Wendy's chopped raw broccoli, cauliflower, red pepper & currant salad.  I also mixed in some 100% soba (buckwheat noodles), along with some teriyaki baked tofu--for one delicious take-to-work lunch!

 

No-Fat Creamy Asian Dressing with Chopped Raw Broccoli, Cauliflower, Currants, Soba Noodles, & Teriyaki Tofu

 

 

No-Fat Creamy Asian Dressing (based on HGK's Redux Recipe)

Makes 2 1/4 cups

 

1 inch fresh ginger, peeled

1  cup of Mori-Nu Silken Low Fat Firm Tofu (in a box)

2 teaspoons of toasted sesame seeds

2 garlic cloves, peeled & chopped

4 tablespoons (1/4 cup) of mellow white miso

juice of one lime (2+ tablespoons of lime juice--more is fine)

6 pitted dates 

2 tablespoons of low sodium soy sauce, tamari, or Nama Shoyu

1/2 cup of water

Combine all the ingredients in your blender, Vita-Mix or food processor and blend until smooth & creamy.

 

Nutrition Information--based on 1/4 cup serving  (HGK's Redux is a big improvement over the 1/2 cup olive oil recipe, but it still clocks in at 80 calories per 1/4 cup serving, with 4.4 grams of fat--about 50% fat)

 

 

Nutrition Facts Healthy Librarian Creamy No-Added Fat Asian Dressing (1/4 cup servings) Serving Size: 1 serving Amount Per Serving Calories 42 Total Fat 0.5g       Saturated Fat 0.1g       Trans Fat 0g Cholesterol 0mg Sodium 380mg Carbohydrate 7.6g       Dietary Fiber 1.2g       Sugars 4.2g Protein 2.1g Vitamin A 0% Vitamin C 5% Calcium    1% Iron 4%

 

 

 

 

 

The Chopped Raw Broccoli & Cauliflower Salad with Soba Noodles & Dressing

 (based on Gena's Choosing Raw recipe)
  

 

 

Serves 4

 

3 heaping cups of broccoli florets

3 heaping cups of cauliflower florets

1 large red bell pepper, finely diced

1/3 cup currants

2 cups of cooked 100% buckwheat soba noodles (mix in 1/2 cup per salad)

Dress with 1/4 cup of dressing per each serving

Optional topping:  diced baked teriyaki tofu--1/2 of the normal serving

Finely chop all the vegetables.  Mix together.  

To serve,  mix soba noodles into the vegetable salad.  

Top with dressing (1/4 cup per salad)

 

Nutritional Information for 1 serving of salad with Creamy Asian Dressing--soba noodles & tofu not included:

 

Nutrition Facts Healthy Librarian's Redo Raw Broccoli & Cauliflower Salad wt Creamy Asian Dressing (no-added fat) Serving Size: 1 serving Amount Per Serving Calories 129 Total Fat 0.6g       Saturated Fat 0.1g       Trans Fat 0g Cholesterol 0mg Sodium 420mg Carbohydrate 27.4g       Dietary Fiber 6.7g       Sugars 17.7g Protein 6.1g Vitamin A 36% Vitamin C 250% Calcium    6% Iron 10%

 

Nutritional Information for 1 serving of the Salad with Soba Noodles & creamy Asian Dressing (tofu not included)

 

Nutrition Facts Healthy Librarian's Redo Raw Broc & Cauli wt Dressing & Soba Noodles Serving Size: 1 serving Amount Per Serving Calories 229 Total Fat 1.1g       Saturated Fat 0.1g       Trans Fat 0g Cholesterol 0mg Sodium 423mg Carbohydrate 48.9g       Dietary Fiber 8.2g       Sugars 18.7g Protein 9.1g Vitamin A 36% Vitamin C 250% Calcium    7% Iron 13%

 

 3.  The Book Club's House-Warming Dinner--Plant-Based Options Galore.   After the salad dressing experiment I needed to quickly get into gear to prepare my Grilled Italian Sausage, Onions, Peppers & Rice Dish  to take to the house-warming dinner we were having at the new home of one of the members--scheduled at 6:30 pm.

I've long ago ditched the oil in this recipe--and substituted extra lemon juice---but this time I decided to cut that acid taste, & substitute Low Fat Mori-Nu Silken Tofu for the olive oil/or extra lemon juice.  

I liked it.   And so did everyone else--every speck of this dish was devoured--and I couldn't enjoy seconds. But, not to worry--there was plenty of other plant-friendly food to enjoy, brought by the others in the group.  

An amazing oil-free gazpacho, a green salad--luckily I brought along some of my left-over Creamy Asian Dressing--and a delicious cold fruit soup.   The only dishes I skipped were salmon, chocolate brownies, & M & M's.   And there you go--this group went out of their way to leave out any extra oil or cheeses from dishes, where they could--like the soups, salsas, & salad.  Click here, scroll down a bit & read about my previous unhealthy lavish book club spread.  (and make note about the Alkalol mention in this post, too--amazing stuff!)

 

Monday, September 12, 2011

 

1.  The Happy Herbivore, by Lindsay S. Nixon.   Mary, the Librarian gives it a Big Thumbs Up!--says it's the only cookbook she's found that really has no-added fat.   Last week I finally got my copy of The Happy Herbivore.  I knew I wouldn't have a chance to do much with it, so I shared my copy with Mary--who took it home over the weekend.   She loved Lindsay's Cheddar Cheesy Sauce--served it over mashed potatoes--and brought some in on Monday for all of us to taste.  Not exactly cheddar cheese--but a delicious stand-in.  Mary returned my copy--and ordered her own.  Looking forward to cooking my way through this new cookbook.

2.  Pizza in the Pantry--my back-up plan.  Lab Rat was getting home late--and since I was the first one home--I did the dinner honors.  Thank goodness I always have all the fixings for pizza in my freezer & pantry.  Dinner on the table in 30 minutes.  Wasn't Lab Rat happy to find already cooked pizza when he got home at 8:00ish?   I've always got a stash of Sami's pizza crusts in the freezer, some Walnut Acres Low-Sodium No-Fat Pasta Sauce, mushrooms, sun-dried tomatoes, roasted red peppers, artichoke hearts, and  kalamata olives in the pantry, just in case!.  Get that easy breezy recipe here.

3.  My Sister-in-law left me a long voice mail message:  Diet's going great.  Not as hard as I thought it would be.  Only one minor transgression--no big deal.   Do you need some context for her message?  Click here

 

Tuesday, September 13

 

1.  A Vegan Pot-Luck Luncheon.   See how much has changed over the past 15 months?  Who could have predicted that I would be invited to a pot-luck vegan lunch given by a friend of a friend.  Wish I could have been there!  Looking forward to hearing all about it.

2.   My Sister Calls as I'm About to Leave Home.  "Hey, guess what I just bought?  Appetite for Reduction!"    Turns out, the first recipe she tried out was the Arabian Nights Lentil & Rice Soup.  click here for the recipe--and just scroll on down!  She & my BIL LOVED it!  She says her next foray will be the Buffalo Tempeh & Cool Slaw wrap.   Thank you HGK Wendy for turning me on to this recipe.  Just so happens to be my favorite.  I've made it at least 5 times.  Crazy that sis & I picked the same recipes to try out--we're like identical twins separated at birth!

3.  Nashville Fran calls to tell me her husband made some amazing lentil burgers over the weekend.  I want that recipe.  Her husband knows how to cook!

 

coming up Wednesday, September 14, 2011

 

1.  After work it's going to be Maj with my gal pals. We'll be lucky to get in three games with the way we like to talk & kibbitz.  We're going to be playing at a local restaurant that won't mind us taking up space for 3 hours--as well as someplace where we can get a plant-based dinner.   Who'd have ever predicted fifteen months ago, that this wonderful group of friends would now all be leaning in the plant-based direction?  Meet the Mahj ladies.

 

coming up Saturday, September 17, 2011

 

1.  Cooking up a special plant-based no-oil dinner to celebrate buddy Ken's milestone birthday!   Turns out the guests want to come early & help with the cooking!   Who could ask for anything more?   Well, maybe a glass of wine or beer to go along with the cooking.  Haven't planned the menu yet.  Anyone have some good suggestions for a celebration dinner?   Who's the birthday boy?  Seeing if you can figure it out?

 

 

I'm Serious!  Does Anyone Have a Plant-Based Amazing Dinner Party Menu to Suggest?  I'm All Ears!